https://www.mindfulness-projects.com/blog daily 0.75 2026-03-18 https://www.mindfulness-projects.com/blog/the-little-old-lady monthly 0.5 2026-03-18 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849390452-PALFKM45G45N2XUY5VWS/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_01.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849397282-WXQH1EOZOM1PMPQ037YI/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_04.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849395884-SC70B5GCTJOG2ENKL0CS/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_05.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849396146-UVT6U5ZKMB8PPZMTQVWC/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_06.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849394094-LCESFSP9DTEWAZQCTL35/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_07.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849393557-EIMKT6T02YEUOSSLYZ4N/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_08.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849392549-RD77KCEHV34K0QPXSG7O/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_09.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849392174-1BAXEXYSTDQ59O21V6JP/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_10.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1773849398603-PNFTUH879QHXJR2H0492/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_02.jpg Blog - The Little Old Lady https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/76967787-363f-4089-bd4e-241671880619/Little+Old+Lady+Who+Climbed+Out+of+a+Shoe-2_Page_02.jpg Blog - The Little Old Lady - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.mindfulness-projects.com/blog/the-cliffs-notes-on-reading-wars monthly 0.5 2024-12-07 https://www.mindfulness-projects.com/blog/cult-of-pedagogy-podcast monthly 0.5 2024-12-07 https://www.mindfulness-projects.com/blog/span-classsqsrte-text-color-blacknormalizing-mental-health-treatmentspan monthly 0.5 2024-07-11 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1720697659786-NCTJAJU6T2YR92O5LUOO/image-asset.jpeg Blog - Normalizing mental health treatment</span> - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.mindfulness-projects.com/blog/the-struggle-for-public-health monthly 0.5 2024-05-18 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/bac950c0-5328-44b9-b904-0eeed26ae785/thestruggleforpublichealth.jpg.png Blog - The Struggle for Public Health - Book Rec. Public health is something I know I take for granted. Some of us living in first world countries in the 2000s even call it a “right”. Taking it for granted can be detrimental as the experiment called the United States of America is proving as it’s residents consume more ultra processed high fat foods than anywhere and are paying the price. Having choices and having a free market capitalist economy are great powers to us all individually - but what about the personal responsibility? (ie great powers, great responsibility, right, Spiderman?) Is it possible that in all of this ‘regulating’, someone or something took away our sense of agency? Someone forgot to tell us that because something is advertised to us all and passes through the FDA or USDA scrutiny, that it still may not be “good for us”. That we need to scrutinize foods and products and how it is created and presented ourselves. Each of our bodies have different ways of processing and digesting between our gut microbiota and our brain and that needs to be considered. https://www.mindfulness-projects.com/blog/learned-helplessness monthly 0.5 2024-05-12 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1715531205200-TTOOZ78XE9GG9JX54UHS/image-asset.jpeg Blog - Learned Helplessness - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.mindfulness-projects.com/blog/Blog Post Title One-a2n88 monthly 0.5 2024-05-06 https://www.mindfulness-projects.com/teachers-5k10k-1 daily 0.75 2025-03-13 https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: 5k/ 10k - Make it stand out Hi Teachers! I made a one-pager PDF for you as well as this quick video below! https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/75d5d168-55b3-4420-9330-7ce574208cf2/Neck+rolls+AdobeStock_485820211.jpeg Teachers 5k/10k - How to train: 5k/ 10k - Neck rolls Neck rolls will help loosen and relax the muscles around your neck and shoulders. Slowly do 2 or 3 neck rolls in each direction. Add on to this by interlacing your fingers, flip your hands so palms are facing up, and raise them over your head! https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/b32e8078-886b-4c4c-a250-710fecd17d73/High+Knees+AdobeStock_379408418.jpeg Teachers 5k/10k - How to train: 5k/ 10k - High knees High knees improves core strength and moves large muscle groups which will raise your body temp! You can simple stand in place and raise knees individually like a high knee march. If you’d like to make it more active, you can high knee jog. Do this for about 30 seconds to a minute. To make it even more active, add arms: Raise both arms, touch opposite elbow to knee (e.g. right elbow to left knee). https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1736653389469-6TA2KEUIN5EVPR9BQ3ZV/unsplash-image-uy5t-CJuIK4.jpg Teachers 5k/10k - How to train: 5k/ 10k - Training & Rest Goal setting: Training requires goals for both training AND rest. Be sure to keep track of both. Sleep, for some, may be the most difficult task to take time for. Sleep is when your body repairs itself - so as you’re taking on new athletic challenges, sleep will become more and more important. Over the next few weeks we’ll talk about muscle, joint, and skeletal health - and the role sleep may have. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/66440ae5-4139-4558-ac7a-25d80f766b12/Screenshot+2025-01-11+at+9.15.21%E2%80%AFPM.png Teachers 5k/10k - How to train: 5k/ 10k - Pressure point rollers, Rumble rollers, Foam rollers, Trigger point rollers Foam rollers are widely used by athletes for https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/135ae40f-613d-4e47-9cd5-d5e3dfe50ad6/foam+roller+AdobeStock_420697673_Preview.jpg Teachers 5k/10k - How to train: 5k/ 10k - Firstly, foam rolling promotes myofascial release, which can alleviate muscle tightness and soreness. By applying pressure to specific muscle groups, athletes can break down knots and reduce tension, leading to improved flexibility and range of motion. Secondly, foam rollers can enhance blood circulation. Improved circulation aids in the https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/0fec54f8-c1ef-4a43-af18-eaa3b460e216/Teachers+Wlk+Run+Cap10k+25.png Teachers 5k/10k - How to train: 5k/ 10k - Want a takeaway? Click image to download. Below is a quick 10 minute stretch for home or the office. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-47da9 monthly 0.5 2025-03-13 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 9 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1741859712752-HP87D0JA75V4MVEYO428/unsplash-image-mNGaaLeWEp0.jpg Teachers 5k/10k - How to train: Week 9 - Training & Rest If you’re going to do a long run, start now. When training for a 10k, incorporating long runs into your regimen is essential for building endurance and preparing both your body and mind for race day. Here’s how to effectively approach your long run. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-mnwp6 monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 8 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/613a05ed-8cd6-47df-8876-d69ef2d849b5/AdobeStock_559103860.jpeg Teachers 5k/10k - How to train: Week 8 - Head hugs. How to do it: Sit or stand comfortably. Gently tilt your head to one side, bringing your ear toward your shoulder and gently wrap your arm around your head. Hold for 15-30 seconds. Repeat on the other side. Benefits: Helps to stretch the sides of the neck, reducing stiffness. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/420ff52e-fe4b-49fc-ae33-f14389c66910/Side+lunge+AdobeStock_488178298.jpeg Teachers 5k/10k - How to train: Week 8 - Side lunges. Starting Position: Stand with your feet hip-width apart and your arms relaxed at your sides. Initiate the Lunge: Step your right foot out to the side, keeping your left foot in place. Bend the Right Knee: As you step out, bend your right knee left leg straight. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1741218369140-0H5V2CJSV7LGF52ONT0Z/unsplash-image-fZ7-IAReeSo.jpg Teachers 5k/10k - How to train: Week 8 - Let’s talk seeds, nuts, legumes. Nooch https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1741218789859-OERRUEJP50J2ZD31O359/unsplash-image-KrCPgoIwgbQ.jpg Teachers 5k/10k - How to train: Week 8 - Training & Rest Eating, drinking, bedtime. How food/ drink impacts sleep. Food and drink can significantly impact sleep quality and duration. Certain dietary choices can either promote restful sleep or contribute to sleep disturbances. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1741218600293-N20WQT7VF3JS8E4OZD6N/unsplash-image-7YwWjgS7aJs.jpg Teachers 5k/10k - How to train: Week 8 - Recs on Gear: workout specific gear When selecting workout clothes, it's essential to prioritize both the weather conditions and the range of movements required for various activities. Clothes that are optimized for these factors enhance performance and comfort. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-36tk9 monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 7 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740652844651-GYLWEJV1Q16ISRYW647W/unsplash-image-f312nx6n728.jpg Teachers 5k/10k - How to train: Week 7 - Shoulder shrugs. Shoulder shrugs are a simple yet effective exercise to relieve tension in the shoulders and neck area. This exercise helps improve posture and can be performed anywhere, making it ideal for individuals who spend long hours sitting at a desk or engaging in repetitive tasks. How To: Starting Position: Stand or sit up straight with your feet shoulder-width apart. Let your arms hang naturally at your sides. Execution: Inhale deeply as you raise your shoulders towards your ears. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740653026613-ZUNOONUZBS0P2DOKCTEK/unsplash-image-Soy6n-ktQhM.jpg Teachers 5k/10k - How to train: Week 7 - Forward lunge. The forward lunge stretch is an effective exercise for targeting the psoas muscle, which plays a crucial role in hip flexion and overall core stability. Stretching the psoas can alleviate tension in the lower back, improve pelvic alignment, and enhance overall flexibility. When performing a forward lunge stretch, one knee is positioned on the ground or lifted while the opposite leg is bent forward, allowing the hips to sink downward. This positioning helps to lengthen the psoas as it is stretched in a way that promotes relaxation and release. Regular practice of this stretch can lead to increased range of motion in the hips, improved posture, and reduced tightness in the hip flexors. Incorporating forward lunge stretches into a regular fitness routine can also support better performance in activities that require hip mobility, such as running, cycling, and various sports. As the psoas is closely linked to both physical movement and emotional well-being, effectively stretching this muscle can contribute to a more balanced and functional body. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740653200242-PWPVJDVAXTOQJIV1B1CO/unsplash-image-j5itydU55FI.jpg Teachers 5k/10k - How to train: Week 7 - Training & Rest Intuition is often described as an innate understanding or instinctive knowledge that arises from within. It serves as a guiding force, providing insights that may not be immediately evident through rational thought. This subtle inner voice can help navigate complex decisions, foster creativity, and enhance self-awareness. By cultivating mindfulness, individuals can strengthen their intuitive abilities, learning to trust their gut feelings and allowing their instincts to guide them through life's choices. Embracing intuition can lead to deeper connections with oneself and the surrounding world, promoting a balanced approach to decision-making and personal growth. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-24z8d monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 6 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740486738059-OCT9T5X7SCKUSHPMAXDN/unsplash-image-8Naac6Zpy28.jpg Teachers 5k/10k - How to train: Week 6 - Waist: twists & stretches. Side bends and twists. Side Bend Stretch Standing Side Bend: Stand with your feet hip-width apart. Raise your right arm overhead, keeping it straight. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740486925541-FMF9EE87KLGYT839HSWP/unsplash-image-NPFu4GfFZ7E.jpg Teachers 5k/10k - How to train: Week 6 - Slow twitch muscles and endurance We’ll talk more about using slow twitch muscles vs fast twitch muscles later, but for now what you need to know is that slow twitch muscles are for endurance. Granted, what “endurance” means is relative to the person. If 5K or 10k is far for you, you‘ll want to look at this as a challenge of “endurance” which means you need to have active warm ups. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1736653389469-6TA2KEUIN5EVPR9BQ3ZV/unsplash-image-uy5t-CJuIK4.jpg Teachers 5k/10k - How to train: Week 6 - Training & Rest How to quit (a bad habit) . Replacement theory. Replacing a bad habit with better ones is a constructive approach to improving overall well-being. The process begins with identifying the habit you wish to change, reflecting on its triggers, and understanding its impact on your life. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1740487440715-QV34AGZJWW8CXOWGSZYB/unsplash-image-1_bK_F0U43o.jpg Teachers 5k/10k - How to train: Week 6 - Shoes. Shoes are a fundamental aspect of a runner's experience and performance. They provide essential support, cushioning, and stability, which are critical for protecting the feet and joints during the repetitive impacts of running. The right pair of shoes can help prevent injuries such as plantar fasciitis, shin splints, and knee pain. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-ddjch monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 5 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/47c783b1-7477-4f76-a0e7-28dd381feb8f/Plank+with+arm+leg+lift+AdobeStock_496426169.jpeg Teachers 5k/10k - How to train: Week 5 - Spine and core. Plank with Opposite Arm and Leg Lift Exercise https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/cd2f9ae5-1a9c-47de-ba2d-4b6144229c79/Standing+forward+fold+AdobeStock_487375367.jpeg Teachers 5k/10k - How to train: Week 5 - Standing toe touches. Fold forward and drop your head and neck down. Let your upper body be heavy. Hold a chair or have a spotter if necessary. Soften knees. Grab opposite elbows and hang or let hands rest on the floor. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/f45ef735-1ea5-42d0-998d-a399090d8342/Mountain+pose+AdobeStock_482516134.jpeg Teachers 5k/10k - How to train: Week 5 - Slow Roll Up. From hanging, slowly roll up articulating your spine vertebra by vertebra. Your core will be engaged. Your breathing will be calmly inhaling as you roll all the way up. Exhale. Then inhale again as you raise arms overhead and nterlace fingers and flip palms up and stretch. Again, safety first. Use something for balance or a spotter if necessary. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1739410256080-7ZHXO1ZV3AA2HP3R0K7B/unsplash-image-4SutVTJ6Rv4.jpg Teachers 5k/10k - How to train: Week 5 - Habit Building Habit building is essential for runners and walkers seeking to improve their performance and overall experience. Establishing consistent habits can offer numerous benefits that contribute to long-term success. Benefits of Habit Building for runners: https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/81e8ec7e-6720-4e0c-b6e7-a9f5eea583e4/Screenshot+2025-02-12+at+7.03.33%E2%80%AFPM.png Teachers 5k/10k - How to train: Week 5 - Media of the Day Read: RESOURCE COLLECTION From Pulitzer Center, FEBRUARY 11, 2025 The Classroom as a Democratic Space This collection pulls together units from our curricular resource library that center the theme of The Classroom as a Democratic Space. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-cjbe3 monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/99d4c26b-6cc6-41fe-b4e6-db8edcc140db/Ankle+rotations+AdobeStock_545077288.jpeg Teachers 5k/10k - How to train: Week 4 - Ankle Rotations. Incorporating ankle rotations into your warm-up is easy, enjoyable, and leads to an injury-free running experiences. Ankle rotations are a beneficial warm-up exercise to incorporate into your pre-running routine. Here are some key advantages: Improves Flexibility Enhances Blood Flow Injury Prevention Improves Balance Promotes Joint Health Mental Preparation: The act of focusing on your ankle movements can serve as a form of mindfulness, helping to mentally prepare you for your run. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/6bbcf790-1dec-4732-b52c-0078016281d4/Wrist+and+finger+AdobeStock_418657459.jpeg Teachers 5k/10k - How to train: Week 4 - Surprising benefits of wrist and finger stretches. Wrist and finger stretches are essential for office workers who spend long hours typing and using a mouse. The benefits of incorporating these stretches into a daily routine include: https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1738797665215-YORE8WMUM6R7TH3RYKAS/unsplash-image-hIRzlsl7ERE.jpg Teachers 5k/10k - How to train: Week 4 - Motivation vs Standards They say: Difficult roads leads to beautiful destinations. Motivation and standards serve distinct purposes in personal and professional development, yet they often intersect in achieving goals. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/f8421f5f-f824-45b6-9c15-c1642fc657c4/Untitled.1.jpg Teachers 5k/10k - How to train: Week 4 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-ngg65 monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/913ff450-7864-43f5-8fe8-fa3c47ad3c81/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 3 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/4c2faa68-10ea-4924-8947-5a236a9db0a6/Untitled+%281080+x+1350+px%29.png Teachers 5k/10k - How to train: Week 3 - Arm Circles: A Simple Guide Benefits of Arm Circles Arm circles are a simple yet effective exercise that helps improve shoulder mobility, enhance circulation, and stretch the upper body. This exercise can be performed by individuals of all fitness levels and is often used as a warm-up before workouts. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/986e8749-d06d-4875-ae52-59d793080143/Untitled+%281080+x+1350+px%29-2.png Teachers 5k/10k - How to train: Week 3 - Squat jumps. How to Perform a Squat Jump Start Position: Stand with your feet shoulder-width apart, maintaining a neutral spine and relaxed shoulders. Squat Down: Lower your body into a squat by bending your knees and pushing your hips back, keeping your chest up. Aim for your thighs to be at least parallel to the ground. Prepare to Jump: Engage your core and push through your heels. Swing your arms back for momentum. Jump Up: Explode upward from your squat position, extending your arms overhead as you jump. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1736723955825-ZD6RJ0LZQU4G3JUO77X4/unsplash-image-qeuJczNo54w.jpg Teachers 5k/10k - How to train: Week 3 - Training & Rest Recovery days. Recovery days are essential for anyone engaged in a regular workout regimen. These days provide the body with an opportunity to repair and rebuild, which is crucial for progress and overall health. During intense exercise, muscles undergo stress and micro-tears that need time to heal. Without adequate recovery, the risk of injury increases, and performance may stagnate. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/02ceb871-0792-4c84-b0d3-bd7c52075636/BP-GY-1001-P01_1000x.jpg.png Teachers 5k/10k - How to train: Week 3 - Accupressure ball. Benfits: 1. Muscle Relief Trigger point balls are effective tools for alleviating muscle tension. By applying pressure to specific areas, they help release tight muscles, reducing discomfort and promoting relaxation. https://www.mindfulness-projects.com/teachers-5k10k-1/blog-post-title-one-zc7rf-h96r5-29h4z monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/0e30b269-6fdc-4c53-bc56-224e7de41da2/Untitled-2-3.jpeg Teachers 5k/10k - How to train: Week 2 - Make it stand out Hi Teachers! Here’s the scoop on your SWUs, T&R, Nooch, and the MOD! https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/40bc8ee2-180c-4594-bdac-fab8e1defab7/cat-cow-standing.png Teachers 5k/10k - How to train: Week 2 - Back Back problems are prevelent among American adults. Yet even Socrates said, “If you seek health, first look to the spine.” Standing cat-cows are a great way to keep your back in tip top shape. Round your spine out like a cat as you exhale. Inhale as you flex your spine and look up. Do this for about 30 seconds. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/5bd87f7d-d323-4e0a-8fec-ffe82e0fbcb2/aid10423958-v4-728px-Do-Butt-Kicks-Step-5-Version-2.jpg.webp.png Teachers 5k/10k - How to train: Week 2 - Butt kicks Butt-kicks are a great way to warm up, prepare your quadriceps, and actively stretch. Simply raise your heel to your glute on each leg. You can do a wide leg version for more stability - step side to side and raising your heels. Do this for about 2 minutes. Here is an active version of a butt-kick. Start slow and only increase speed when ready. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/d3661fda-1b6c-4ee9-9929-2e0a0dd806cd/AdobeStock_298967663.jpeg Teachers 5k/10k - How to train: Week 2 - Let’s talk carbs and fiber! For a while now the anti-carb trend has captures the American mind. However, not all carbs are equal and the carb has become one of the most misunderstood nutrients as a result. Our bodies run by burning calories. Simple carbohydrates burn the fastest. Things like table sugar, cookies, and white bread. Our bodies metabolize these and then a crash. https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1736705775911-Y0IOOL9FNG03CVSU99NR/unsplash-image-PIQCA1ReSgU.jpg Teachers 5k/10k - How to train: Week 2 - Training & Rest Todays focus is on sleep. Sleep plays a crucial role in an athlete's performance and overall well-being. Here are some of the key benefits of sleep for athletes: Recovery and Repair https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/15d58f52-7df2-43dd-98b0-4df9b0d42b2c/Teachers+Wlk+Run+Cap10k+25+p2.jpg Teachers 5k/10k - How to train: Week 2 - Want a takeaway? Click image to download. Below is a quick 6 minute stretch for home or the office. https://www.mindfulness-projects.com/home daily 1.0 2024-05-19 https://www.mindfulness-projects.com/about daily 0.75 2025-01-12 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713867241752-8TDLHBMPCSDIJV088GNK/image-asset.jpeg https://www.mindfulness-projects.com/idea daily 0.75 2024-04-25 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/67fdb03d-8608-4117-aeda-f6cff3a343da/Mindful+eating+iStock-1408934219.jpg https://www.mindfulness-projects.com/resources daily 0.75 2024-05-06 https://www.mindfulness-projects.com/resources/food-injustice monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713894746642-DTELX1B8TW0LSA5C2PZK/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713950621215-YYYNMHTGSMU42W1MGITO/image-asset.jpeg https://www.mindfulness-projects.com/resources/social-inequity monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713894746642-DTELX1B8TW0LSA5C2PZK/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/86c81324-1f0f-45b8-9b8b-ea5aae92e11c/Love+AdobeStock_101394186.jpeg https://www.mindfulness-projects.com/resources/eco-injustice monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713894746642-DTELX1B8TW0LSA5C2PZK/image-asset.jpeg https://www.mindfulness-projects.com/resources/movement monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713953046956-28N5NT1AUC1EE8HR3GZF/image-asset.jpeg https://www.mindfulness-projects.com/resources/meditation monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/1713894746642-DTELX1B8TW0LSA5C2PZK/image-asset.jpeg https://www.mindfulness-projects.com/resources/creativity-connection monthly 0.5 2024-04-23 https://images.squarespace-cdn.com/content/v1/6627803b8f325a1c5cd76f1a/ab3044b1-f09b-47ab-ac2e-aa56f20f4318/Origami+Creativity+iStock-1417761158.jpg