A Stay at Watermark Seaport & 10-Minute Guided Stretching Routine for Runners

10-Minute Guided Stretching Routine for Runners (or anyone with tight hips!) -- video included

I recently was invited to spend the night at the Watermark Seaport and shoot some content for the blog while there. I love fun projects like this around Boston!

Today’s post is a long one, but a good one. First I’m going to give you a little visual tour of the beautiful new residential building and then we’ll get to a guided stretching routine that’s perfect for runners (or really anyone with tight hips!).

Watermark Seaport

Watermark Seaport is a collection of luxury rental high-rise apartments and modern lofts in–you guessed it–Boston’s Seaport District. This neighborhood is exploding with development; I swear every time I venture over there’s a new building being constructed or a new retailer setting up shop. In addition to the residential expansion, you have GE moving its headquarters nearby, a laundry list of other corporations, and national retailers, restaurants (By Chloe!!) and fitness studios/gyms all in the works. It’s an exciting time for the Seaport! 

Watermark Seaport Watermark Seaport

Watermark has a prime location as one of the few buildings on its side of Seaport Blvd that has unobstructed views of the water. I got to tour one of the unoccupied Penthouse units … ummmm WOW. Not for those of us ballin’ on a budget, but talk about hashtag apartment goals. There are studio units on the more affordable end of the spectrum (still priced accordingly to the luxury building keep in mind) which are also gorgeous. Think hardwood floors, modern appliances and lots of sunlight. They invited me to stay in one of their one-bedroom guest suites and I may or may not have cried at the sight of an in-unit washer-dryer (Joe’s gym clothes smell like dead bodies so this is my #1 priority in my next apartment haha).

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The amenities available to residents of Watermark are pretty flipping amazing. The second floor common areas offer lots of seating, wi-fi, coffee station, pool table, televisions, dining area for group events and get-togethers, and floor-to-ceiling windows streaming in natural light. During my visit, I spent the afternoon doing work here.

Watermark Seaport Common Areas Watermark Seaport Common Areas Watermark Seaport Common Areas Watermark Seaport Common Areas

With an emphasis on wellness, Watermark Seaport also offers a full gym of equipment, machines and free weights as well as a separate room for yoga, stretching and small group classes. It opens out onto a patio with big glass doors that allow sunlight to stream into the room. On nice days, you can open up the doors for an awesome outdoor experience indoors. The television in this room has Fitness On Demand services so that you can browse through all sorts of workout videos. 

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I took advantage of this peaceful, sunny room to shoot a guided stretching video for you. It’s great for anyone but especially if you run frequently (lots of hip work!). For more pictures of Watermark Seaport check out their Instagram.

10-Minute Guided Stretching Routine for Runners

10-Minute Guided Stretching Routine for Runners (or anyone with tight hips!) -- video included

Stretching and mobility work is so important for injury prevention and all-around fitness, but if you’re like me, you often rush through it after a workout. When I was training for the marathon, I knew it was vital that I take the time to foam roll and stretch after a run but–especially on those long days–I was mentally done with working out when I got home and found myself quickly rolling out and “stretching” with a half-assed effort. I just wanted to get on with the day!

Regular yoga classes and videos were helpful because it was like guided stretching. I was forced to hold stretches and dedicate the time to mobility. If you’re a runner in Boston, I highly recommend Cara Gilman’s yoga classes. She’s a runner herself and I found the majority of her classes to be designed with running in mind–so clutch!

This 10-minute video I put together will stretch the general areas that are typically tight and overworked if you run frequently. That being said, everyone’s muscle imbalances are different, so this routine is far from comprehensive. I think of it as a compilation of the stretches I personally make sure to do when I don’t feel like stretching. Ughhh I just want to be done with this workout, but I’ll take 10 minutes to hit the necessities. I’m not a yoga instructor, so while there’s a little bit of flow from one stretch to another, the focus is on the static holds.

Ideally, foam roll before doing these static stretches.

We’ll stay on each stretch for about 30 seconds. If you want to hold them longer and take your time moving through them, check out the pictorial below and go through the stretches on your own.

In the video we do a bit of flowing from one stretch to the other. I’m not a yoga instructor (by any means haha)–it’s more just to create smooth transitions from one stretch to the next. I’m also a big fan of adding in a little active stretching after the 30-second static hold. If it feels good to sway a little bit in forward fold, go for it! If it feels good to lift and lower the back knee in kneeling hip flexor stretch (we’ll do this in the video), do it!

10-Minute Guided Stretching Routine for Runners (or anyone with tight hips!) -- video included

WEARING | tank c/o Puppies Make Me Happy // leggings c/o Cory Vines (<– I love these, they have grips on the bottom of the foot stirrup!)

Big thanks to Watermark Seaport for having me–I had a wonderful mini staycation! You can check their site out HERE and their Instagram HERE.

Runners–what are some of your favorite stretches to do after a run? Leave a comment!

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Disclosure: This post was sponsored by Watermark Seaport. While I was compensated for my time, all opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible! 🙂

Cinnamon Raisin Overnight Oats

Cinnamon Raisin Overnight Oats topped with Strawberries

Woof. Talk about a slow start to the week. As our flight home from Scottsdale was about to take off Sunday evening, I began to feel nauseous. Brushing it off as motion sickness, I didn’t think much of it … I threw up at least twelve times. Basically a living nightmare when you’re on a redeye sitting middle seat between two sleeping people. I couldn’t eat, drink or move from my bed all day yesterday. Another girl on our flight was ill and actually passed out in the aisle (this plane was a full-blown disaster), so I’m assuming I got some nasty bug that was going around. I’m exhausted this morning but able to keep down food so things are looking up!

Probably not the best choice to start a recipe post with a story about barfing but errr here we are …

Cinnamon Raisin Overnight Oats topped with Strawberries Cinnamon Raisin Overnight Oats topped with Strawberries

I’ve been queen of the mason jar breakfasts lately between overnight oats and chia seed puddings. I wake up at 5AM most mornings and book it out of the apartment to teach so I’m LOVING breakfasts I can prepare the night before and grab the next day.

Cinnamon Raisin Overnight Oats topped with Strawberries Cinnamon Raisin Overnight Oats topped with Strawberries

You can top this cinnamon raisin overnight oats recipe with whatever fresh fruit you want (or none at all). If I don’t do strawberries, I’ll typically go for blueberries. But get creative!

Cinnamon Raisin Overnight Oats topped with Strawberries

Cinnamon Raisin Overnight Oats

Yield: 2 servings

Cinnamon Raisin Overnight Oats

Ingredients

  • 1 cup rolled oats
  • 1 cup almond milk (unsweetened)
  • 1 med banana, mashed
  • 3 tbsp maple syrup
  • 3 tbsp raisins
  • 1 tbsp chia seeds
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • Fresh fruit for topping (optional)

Instructions

  1. Mix the dry ingredients together and then add in the wet. Refrigerate at least a couple hours or overnight. Enjoy cold.
http://pumpsandiron.com/2016/05/24/cinnamon-raisin-overnight-oats/

Cinnamon Raisin Overnight Oats topped with Strawberries

Got any favorite overnight oats recipes? Share them in the comments!

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10-Minute Upper Body Dumbbell Workout

10-minute Upper Body Workout using Dumbbells

Gahh it’s been forever since I’ve posted! Which is weird because I have been CRANKING out content over the last two weeks. Photographing and writing it, anyway. Publishing … not so much. The lighting in today’s video and workout pics is kinda brutal (rookie mistake) but you’re just going to deal with it OKAY??! 😉

Nothing too fancy about this workout, but foundational, basic exercises are important! This no-frills, 10-minute workout will target your upper body. Grab a set of dumbbells and give it a go!

10-Minute Upper Body Dumbbell Workout


Equipment I Used:

You’ll do each exercise for 30 seconds, moving one exercise immediately to the next without rest. Once you’ve done all six exercises, rest for 30 seconds. Repeat a total of 3 times.

You’ll notice the progression of the circuit is biceps to shoulders to triceps (heavy on the biceps and shoulders).

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Biceps Circle Curls | Start standing holding a weight in each hand, palms facing front. Make sure you have a soft bend in your knees and abs are engaged so that you have a supportive base. From this starting position, curl the weights up and over to the right in a circular shape. At the top of the contraction, weights will be up at your chest (12 o’clock if we’re thinking of the motion as hands on a clock. From there, slowly lower the weights down and over the left, ending back in your starting position. Every time your hands reach this point (6 o’clock), you’ll switch directions so that the next circular curl is up and over to the left, down and over to the right. Forearms should stay parallel to each other as you do this; elbows stay locked in tight by your bottom ribs.

*A consideration when choosing your weights: Bicep curls with the elbows braced by our sides are generally easier than those done with the elbows lifted in front of your body. Keep this in mind and maybe choose a set of weights a few pounds heavier than you’d normally use for bicep curls.

Hammer Curl | This is a bicep curl with the palms facing in towards each other the whole time. Start standing holding a weight in each hand, palms facing in. Make sure you have a soft bend in your knees and abs are engaged so that you have a supportive base. From this starting position, curl the weights up towards your shoulders and then release back down to your sides.

Hammer Curl to Press | Add on to the previous movement. Curl the weights up towards your shoulders and then press them overhead (shoulder press). Reverse the movement, lowering weights back to shoulder height and then down to starting position.

Arnold Press | This is a shoulder press where you fluidly circle your head with your forearms at the bottom. It’s easiest to start in the middle of the movement: elbows bent to 90 degrees out to your sides in goal post position. Shoulders should be down and back, not shrugged up towards your ears. From here, press the weights overhead and together. Lower them back down to 90-degree bends (elbows should be at armpit height, no lower) and as you do, close your forearms in front of your face, rotating the palms to face you. When weights tap together in front of your face and your forearms form the number 11, reverse the movement, opening up your arms to goal post as you rotate your palm outward and press the arms straight overhead.

If you’re doing these standing, make sure you have a soft micro-bend in your knees and core is engaged (think of gently tightening a corset). This will help prevent any undue stress on the low back.

Shoulder Press Ups | Imagine your forearms and elbows have magnets on them. Holding a weight in each hand, press the weights together and hold your forearms in front of you, elbows bent at 90 degrees. Fight to hold the elbows as close to each other as you can throughout the whole movement. From here, you’re going to press your hands straight up, lifting the elbows, keeping forearms close together (they form the number 11). Be careful not to shrug your shoulders up towards your ears as you do this. After pressing up as high as you can, slowly return back to starting.

If this is too heavy, just hold one weight as you do this.

Overhead Tricep Extension | Start with a dumbbell in each hand, arms overhead, palms facing in and dumbbells held together (press them into each other). From this starting position, bend the elbows as you lower your hands and weights behind your head. Contract the triceps to then extend the weights back up overhead to starting position. As you do this exercises, hold the upper arms in towards the side of your head; elbows shouldn’t bow out to the sides in a diamond shape. As with all standing arm exercises, keep a soft bend to your knees and the core engaged so that you have a supportive base.

If you need to modify, just hold one of the weights.

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WEARING | Spiritual Gangster tank c/o Shopbop (sold out but this tank is similar) & Sweaty Betty Urdhva leggings (c/0)

BTW these Sweaty Betty leggings are reversible–I love them! Super soft, too. They have a high waist so are great for pairing with a crop top if you don’t want to show too much midsection. 🙂 sweaty-betty-leggings

I know it’s only Thursday but have a fun weekend! I’m off to Scottsdale for a wedding (’tis the season!).

Let me know in the comments if you try this workout!

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