Yoga for Runners

Do you know that Yoga and Running make the perfect pair? This tells you some yoga moves that are perfect for runners!

Yoga for Runners: a Fresh Approach to a Better Running Experience

​Yoga for runners isn’t a new concept to the fitness world, but maybe it is to you. If you’re a runner, you need to keep reading to see how yoga could give you a better running experience.

The Benefits

​The benefits of fitness, in general, are endless. But here’s the benefits you can expect when you incorporate yoga into your routine:

  • Loosen up tight spots
  • Strengthen weak spots
  • Reduce your risk of injury
  • Improve the quality of your run

​Rebecca Pacheco is a contributor for Runner’s World​, and the yoga instructor in the fitness DVD, Runner’s World Yoga for Runners​​. Having started running at 14, and yoga at 16, Rebecca doesn’t know one without the other.

If you’re a fan of Amazon, here’s another option, which happens to be a better price point too: Gaiam Athletic Yoga: Yoga for Runners​​.

How it Helps

​Here are some yoga poses, and how they will help with your runners physique, and hopefully make your running more enjoyable!

  • Downward Dog: Stretches hammies, calves, and foot arches, while strengthening shoulders
  • Low Lunge: Stretches hip flexors, while strengthening hammies and quads
  • Toes Pose: Helps to prevent plantar fasciitis by stretching the shins and arches of the feet (This pose is new to me, but not those pains!​​​)
  • Reclining Hand to Big Toe: Stretches hammies
  • Reclining Pigeon: Releases tightness and tension in the hips
  • Reclining Cow Face: Improves range of motion in the hips, loosens tight glutes and hammies.​
  • Reclining Spinal Twist: Relaxes the lower back while stretching the glutes​
  • Legs Up The Wall: Relieves tension in the legs, feet, and back, while stretching the hammies and glutes

Where to Find these Poses

For instructions on these poses, and more info about Rebecca Pacheco’s Yoga for Runners DVD, check out this blog post​.

Here’s another helpful list: 10 Yoga Poses for Runners​, published by Self. It’s a nice, concise list of poses with pictures and descriptions on how to complete the poses.

As with any fitness program, check with your doctor if you’re just getting started. And most important, listen to your body! If it hurts, don’t do it! Try adjusting the pose until it feels good. A good stretch should make you notice tight muscles, but your joints shouldn’t hurt, so if they do, don’t force it. Just move on to the next pose!


5 Reasons VA’s Love Working From Home!

Virtual Assistants LOVE working from home
One perk of Virtual Assisting is to work from home! Read about other reasons VA’s love working from home!

I can tell you in one sentence why I love working from home: I love being home for my kiddos! But I want to go into some specifics, as to why VA’s love to work from home!

In case you are wondering, VA’s are virtual assistants. Virtual means that they are working in the “virtual” world. On-line. Assistant means they are assisting, or helping, someone with something, usually a small business owner or entrepreneur with business related tasks.

1. My “Home Office” isn’t always at home!

While I ultimately want to end up working from a beach, right now my goal is to be working from my home office so I can be more present while my kids are young. Virtual assisting allows me to be home for occasions, like the first day of preschool! (That happen to be today!) I was able to drop my daughter off at school and be first in line to pick her up afterwards. That was really great for both of us! I’m also free to take my kids to doctor appointments, play dates, and the library.

Thanks to the internet and Skype, I took my business on the road this summer when we went to visit my folks for a week. I set myself up at a small table in the kitchen and got to work!

2. Break time!

No, I’m not talking about the number of breaks I can take, or that no one is watching the clock while I take a break (although that’s true). I’m talking about what I do during my breaks. Instead of walking to the coffee machine or water fountain in an office, I’m walking into my kitchen to refill my coffee, and I might also do some dishes or start a load of laundry. My “break” time is productively filled with chores that I would normally have to do at night. After returning from a long day of work, who wants to do laundry and dishes?!

Sometimes break time is spent reading a book to my children, or helping my daughter with a puzzle, or “smashing” the Play-Doh so she can make more butterflies! I might make a run to the post office or bank, which in the old office days, that was hard to do! I remember actually having to take a half-day of vacation so that I could do errands such as the PO and bank! Crazy!

3. Who’s the Boss? I’m the Boss!

I am my own boss and that really is priceless. If I need to make more money for our family, I know what I need to do to get more work. I’m the only one telling myself that I need to work harder or work more. Although my husband does try to tell me that too, I still know that I’m the boss!

When I need more work, I can hop onto Upwork to look for a variety of freelance job postings. They charge you a fee, but only after you get paid (comes off the top before you actually receive payment, so it doesn’t feel like you’re paying). I also took a course an online course called 30 Days or Less to Virtual Assistant Success. That helped me with the ins and outs of the virtual assistant role and how to get started. Obviously you will pay for the course, but it’s a business expense, and it’s helpful to be able to say, “I took a course”. Plus there is a Facebook community for support and asking questions. (Sorry, I didn’t mean for this to be a sales pitch, but I highly recommend!)

4. Variety is the spice of life!

I love the variety that I encounter as a virtual assistant. I have learned about many different subjects from the different people I have worked with. At one point in my day, I am working on website updates for someone in the healthcare industry. Later in the day I may be working on an email campaign for a dance instructor. The variety is amazing! It heightens my level of interest in what I am doing for my clients, because I’m not working on the same things for hours on end.

5. Any time of day.

My mind seems to focus better later in the day. So it’s great that I can choose to work whenever is best for me. Sometimes you’ll have a client that needs work to be done during a certain time of day, but not always. Usually it’s work that just needs to be done and they don’t care how or when you do it, as long as it gives them the results they are looking for.

There you have it – 5 reasons VA’s love working from home! But I’m sure the reasons are endless!

Thanks for reading! See you next time!

I may earn money or products from the companies mentioned in this post. 

3 Top Reasons YOU Need a Virtual Assistant!

Learn how a virtual assistant can help you take your business to the next level! A VA can let you get back to doing what you love at the same time you grow your business!

3 Top Reasons YOU Need a Virtual Assistant!

Keep reading to learn why you should have a virtual assistant!

(1)  Get back to doing what you love!!

There is something you are passionate about, and it’s the reason you started your business!! But now that you have a business doing what you love, you have to do all kinds of other things that you AREN’T passionate about!

The solution: you need a virtual assistant! When you work with a virtual assistant, you can delegate the tasks that you don’t like and spend more time doing what you love!

(2)  You know you need a social media presence, but you don’t know how, nor want to learn it! 

Social media can be time consuming as well! Get connected with the right virtual assistant and you can tap into a whole new world of possibilities. Social media isn’t just “social”. Business connections are made through social media every day! Your network is an asset and a virtual assistant can help you interact with your network and beyond. The World Wide Web is full of people who might want what you have to offer!

(3)  You want to grow your business, but you don’t want to manage an employee. 

When you hire a full or part time employee, you have to consider many things. They need a computer and phone, a work space, not to mention benefits like vacation pay and insurance! When you contract with a virtual assistant, you don’t have to do any of that! In fact, a virtual assistant should be a trusted partner who you can bounce ideas off of.

This list is only 3 reasons you should want to have a virtual assistant. Can you think of other reasons why you should have a VA? I would love to hear from you!