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The Fitness Caddie

Shawn Farmer Sese

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@fitnesscaddie

Run the mile you are in.....🏃🏼‍♀️ I repeated this to myself at every mile marker today as I raced down this beautiful mountain🏔 And I will continue repeating this to myself everyday🙌🏻 The human body is pretty cool and having opportunities to push it mentally and physically while definitely uncomfortable, are my jam 🙋🏼‍♀️ I have to send a huge thank you to @l_cassi who inspired me to put the running shoes back on, I didn’t think I had any mileage left in me and now I can’t wait to race again ❤️

11 years ago I attended a continuing ed seminar, I had been working as a trainer for 7 years at that point but was still searching for my path in the industry.....little did I know that I would actually cross paths with @thegolfingdoc and everything would suddenly change ❤️ The lesson: trainers don’t neglect continuing ed, you never know where it could lead! #flashbackfriday

Nope, that’s not a filter causing my legs to put off a blinding glare.....I’ve just somehow managed to stay just as pale as the day I arrived in Hawaii.....#redheadproblems #spf100forlife

Coming in hot (or maybe humid is the right word as I sit here sweating while doing nothing in Hawaii) today with one of my favorite thoracic spine rotation drills! ☀️ . While I may not be playing much golf right now, I am running and having a well functioning spine capable of moving and supporting in all the right places is still just as important.🏃🏼‍♀️ . When you run, your upper body rotates counter to your lower body so having a thoracic spine that is moving well will help free up your stride. . I’ll add this side note as well, I’ve been battling that bad cold going around and coughing a lot so the muscles around my rib cage feel tight. It’s made it hard for me to breathe fully when I run and that limits your spine as well. So including these awesome exercises and keeping a focus in breathing along with them can help a ton! . This is a variation of the Reachback, But you’ll be sitting back with the hips more open and it includes some shoulder movement as well. -Sit back all the way on your heels, you can wedge something underneath you if can’t safely sit that far back -Place one forearm directly in the center of your body and the other arm extended with the thumb up -Take a big deep breath in fully expanding the rib cage -On the breath out, initiate the rotation by lifting the extended arm and looking upward while feeling your rotation initiate from the upper spine -Sitting back will lock the low back out so we’re removing the risk of compensation -Your arm is along for the ride, once you hit the brakes on rotation, finish the move off by turning your thumb downward and reaching behind your back and up the spine -Go slowly with these!! No need to rush, instead listen to what your body is telling you and notice where you may feel stuck . Start with 5 reps on each side and then check my stories later for a few more drills I’m going to share with you today!! 💪🏻

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