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39 posts

[wearsols]

5 Trails for Every Runner’s Bucket List

No matter your level or preferences, we’ve got it all. 

We picked a trail for any athletic ability, terrain preference, and even for those seeking highest instagram-ability on their route. Check out our picks for the top running trails in five cities we love...

1. San Francisco, California:  Twin Peaks at Sunset 

With some of the most epic and hilly streets in the country, San Francisco could be your running dream come true, or your worst nightmare. Regardless, one thing is for certain, you will feel the burn! The six mile run up Twin Peaks offers amazing views of the city below with a 900ft elevation gain (ouch!). This run is great any time of day, but around sunset the view of the bay is spectacular, just be sure to bring a headlamp for the run back down.

2. Austin, Texas: Barton Creek Greenbelt

With its thriving music and arts scene, along with overall livability, the young and hip have been flocking to Austin in droves in recent years. Turns out Austin was also named the seventh best running city in the country by Forbes! The Barton Creek Greenbelt is located in the heart of the city and offers 7.25 miles of dense foliage, limestone cliffs and even waterfalls along the route. While this is a hotspot for mountain bikers as well, the trail alongside the creek is laid back and smooth for miles so get ready to hit some PR’s!

3. Boulder, Colorado: Flatirons Vista Loop

Colorado is known as an outdoor playground for all types of adventure seekers and Boulder, with over 200 miles of trails, is really at the epicenter of the action. Many marathoners and triathletes use this area as training ground as the trail options are diverse and vary in technicality and incline. The Flatirons are a must-see landmark in Boulder, so the Vista Loop is the perfect trail to check out and is great for runners of all levels. With a shorter (1.9 miles) and longer (3.3 miles) loop and gentle, hilly, terrain you’ll run through prairie and forest and enjoy some tremendous views of the aforementioned Flatirons and Shadow Canyon. 

4. Miami, Florida: David Kennedy Park

As a very novice runner myself I have to say that a route with an ocean view certainly helps get me more motivated to hit the road. Located in the Coconut Grove neighborhood, Kennedy Park offers free gym equipment, a freshly paved running path and stunning views of the ocean. This is a great path if you’re a beginner or advanced runner and what it lacks in elevation, it makes up for in length. If you’re looking for an added challenge, run across the Rickenbacker Bridge to Key Biscayne and back! 

5. Boston, Massachusetts: Battle Road Trail 

Not to play favorites, but we’d argue this is the most interesting run on our list. Why? Because you’ll get a history lesson and workout- in-one! Boston is home to some serious runners, so it’s no surprise that you can find some of the best trails here for all levels. The Battle Road Trail boasts five miles of soft packed dirt road and runs through the Minuteman National Park. The path is also the same one that Paul Revere rode, along with the British soldiers at the beginning of the American Revolution. If you need a break from the hilly run you can stop to read the historical info signs along the route and may even catch a historical reenactment in certain months.

Have a favorite trail we missed? Share in the comments section!

[wearsols]

Top 5 Playlists to Move You Through Your Day

At SOLS, we couldn’t do what we do without great music, from the morning commute to the moment we shut down and go to sleep, music helps us to #beunstoppable. We’re sharing our favorite tunes to get you moving and grooving throughout your week. Enjoy!

Our 5 favorite playlists to compliment your day:

Easy, Breezy Tracks For a Tough Commute

Mornings are hard enough without being crammed into a packed train that stalls frequently and smells questionable. Block out the bad energy with this amazing playlist titled “Have a Great Day”, that will keep your head bobbing to your final destination.

Workday Tunes to Help You Focus 

You’ve made it to the office and your deskmate is ready to chat, but you’ve got endless emails to answer. How do you escape? Reach for your headphones and get down to business. “Zen Focus” is an amazing mix of relaxing melodies that chug along to keep you focused and inspired, without distracting from the task at hand.

Sugar-Free Playlist for the 3PM Slump

Lunch has come and gone and you’re in need of dark chocolate and serious bass to keep you pumped up and in the zone to finish the workday. Electronic Bliss features electronic instruments, deep baselines and addictive lyrics that are sure to put a smile on your face and a bounce in your step (or your chair).

Workout Tunes To Energize and Get You Pumped Up

Whether you like to workout in the am or pm this playlist is certain to get you going. “Ultimate Pump-Up” is full of hits that will take your mind off of the burn and help make the workout seamless, regardless of how you like to sweat.

Unwind and Relax For A Great Night’s Sleep 

Letting go of our busy days is not always easy, but the “Sleep Tight” playlist will help you decompress and let it all go before bed. Add in some deep breathing and a few mellow yoga poses and you’ll be asleep before your head hits the pillow.

Have a favorite playlist? Tweet us or share it in the comments below!

[wearsols]

A Walking Guide to Venice Beach

A Walking Guide To… is a featured series highlighting weekend activities in cities across the country. The best part? Every experience is completely walkable. This week, we’re seeking sun in Venice Beach. 

Los Angeles is a truly vibrant, creative and eclectic city with a diverse population and more attractions and hotspots than we could possibly list in one place. Today, we’re highlighting one of the most buzzed about neighborhoods in L.A. and taking you on a sun and sand filled walking tour of Venice Beach. Known for it’s famous man-made canals, classic boardwalk and infamous murals, Venice has a really rich history beginning with its development by Abbot Kinney in 1905 as he envisioned bringing a piece of the Italian city to America. Venice attracts all types of people and is very pet friendly so grab your pup and get ready to walk the day away!

All great days begin with a good sweat. Start the day with a yoga and spin class at Yas, a studio that’s all about making the most of your “health, fitness and time”--aka, our kind of workout! Located on Abbot Kinney Blvd. Yas is an unpretentious space for people who love to workout in a group setting and combines the cardio power of cycling with an athletic yoga class, good music and a community of like-minded folks.

Next stop, breakfast! After all that spinning and stretching, take a stroll down Abbot Kinney to a cute and cozy local gem dubbed Another Kind of Sunrise, serving up healthy, fresh, organic food. Treat yourself to a peanut butter bomb smoothie, paleo bowl, baked goods and other healthy treats. 

You’ve had a super healthy morning and now you’ll be feeling great and ready to shop till you drop! Stay on Abbot Kinney Blvd. to find some of the most renowned boutique shopping in the country. Must stop shops include Aviator Nation for new beach friendly threads, the Modern Dog for your furry friend, Lily Ashwell for a fresh house makeover and Mona Moore for some open toed shoes.

I don’t know about you, but all this shopping has us in need of caffeine! This is the perfect time for a stop at Intellegentsia. You may have to wait in line, but according to the website and reviews, the final product is very worth it. The architects behind this location were inspired to help the “barista to create an individualized experience for every customer, regardless of how many are being served.”

Take your coffee to go and stroll West to the historic venice canals all the way to the beach boardwalk to take in all of the amazing artwork. The three mile walk includes almost two dozen murals, historic and modern architecture and contemporary and controversial public art that is one of the corner-stones of the neighborhood.

Now that you’ve made it to the beach, be sure to check out the original Muscle Beach Gym, historically frequented by Arnold Schwarzenegger and other famous bodybuilders. End the day with a late lunch at Poke Poke where you can create your own Ahi Tuna masterpiece.

Have other favorite Venice Beach spots that we missed? Let us know in the comments!

Stay tuned for more walking trips brought to you by SOLS. Every other week, we will have a guest writer talk about his or her favorite communities to explore by foot. If you have a suggestion or you’d like to contribute, please email us at [email protected].

Authored by Celsea Jenkins

[wearsols]

What does your sock style say about you?

Socks are no longer just the boring final touch on a great outfit. On the contrary, all of the sock options on the market today help to complete and compliment both your outfit and personality. Trying to decide which style best suits you? Here are a few of our favorite styles and what they say about you.

1. Sporty and High-Tech: Performance is your middle name. You love socks with compression and ventilation, made of high-tech breathable fabrics. Most would describe you as someone who lives life in the fast lane. You probably helped invent athleisure and you’re always looking to take risks in both your athletic endeavors and your daily life. You have no time for blisters or low-performing fabrics, bring on the day!

Our picks: Asics Kayana Classics Quarter Socks, Nike Elite Anti-Blister Low-Cut

2. Texture and Classic Flair: For those that love a mix of sophisticated and traditional, but also want to make a statement. These days more and more designers are looking to add classic style to new design and you love the mix of old and new, learning and growing from those who have come before and forged the trail.

Our picks: Topman Textured Socks, American Apparel Ribbed Over-the-Knee Sock

3. Bright and Bold: Your astro sign is probably Leo and you love basking in the spotlight and making a strong impression. In essence, you need to stand out and be original, adding your own signature touch to projects; both at work and in your personal life. Your bright socks may not always be on display front and center, but when seen, they always make a lasting impact.

Our picks: Soul Socks in Checkmate, Under Armour Women’s Bright No Show Socks

4. Quirky and Patterned: You’re quirky, bold and innovative. You look for interesting ways to solve a problem and don’t quit until you’ve served up a healthy dose of awesome to everything you do. You’ve probably been described as ‘heady’ or unconventional and may have a rubix cube on your desk and an excellent vinyl collection at home.

Our picks: Urban Outfitters Mountain Bike Icon Sock, ModCloth One Wise Kitty Sock

5. Toe Socks: Quirky, but to the point, describes you to a “t”. You spend equal time in the office, playing video games and running marathons. You’re a pioneer, or at least you’re always up to try anything once. You buy the newest fitness tracker before anyone else, but probably not to track calories, but instead geek out on its intricacies.

Our picks: Wool blend Tabi Socks, Injinji Spectrum Trail Midweight Crew

[wearsols]

Top Six Ways to Move More Every Day

You’ve probably seen the headlines “sitting is the new smoking” and are well aware of the hazards of a sedentary life. Unfortunately, many of us spend most of the day at a desk, commuting or sitting at work, a lifestyle that can take years off your life. There’s good news though! You don’t have to put in hours at the gym everyday in intense exercise classes to balance the effects of sitting.

Studies show that people who are the most active throughout the day (standing, taking breaks from sitting, walking when possible…just getting up to move!) tend to be the leanest and healthiest. You can start with small goals and add on each week. The smallest changes can start to add up and lead to a big impact.

Here are our top tips to move more throughout the day:

Move every hour. 

Some studies suggest that getting up once every hour and walking for two minutes can help offset the negative effects of sitting all day.[1] This is especially true if you’re sedentary more than half the day. However, two minutes per hour only adds up to 32 minutes each day, if you’re awake for 16 hours, so these two minutes per hour are no substitute for other activity, such as exercise and longer intervals of walking. Keeping that in mind, every moment you can move is a moment not to be wasted. So take those two minutes. You’ll get your blood flowing, your muscles moving, and your energy up. Every little bit adds up.

Take baby steps. 

No, this doesn’t mean taking tiny steps around the house and office. Rather, if you’re new to walking, set a realistic goal. Maybe this week, you try to walk 20 minutes every day. Then next week, increase that amount. And again the week after. See where we’re going? Twenty minutes today, could lead to 10,000 steps  per day next month. There’s no better time to start than now.

Skip the elevator. 

You knew it was coming. You’ve seen this advice for decades. When and if you’re able, take the stairs. This doesn’t just get you more steps on your fitness tracker. It will raise your heart rate more than casual walking. Your body likes varying levels of intensity in exercise and taking the stairs is a great way to turn that intensity up. If you’re feeling extra motivated, pick up the pace and make it a sprint. Taking the stairs also applies when traveling down floors. You’ll work your quads and get even more moving in.

Walk and talk. 

Have a conference call? Great! Grab your bluetooth and get walking around the office. In-person meeting? Also, great! Suggest to your colleague that you both step outside and walk around the block as you cover the topics of discussion. Walking around the block will give you even more of a refresher, as you’ll be getting some fresh air and natural light, a nice break from fluorescent lighting, if you ask me.

Break it up.

Have a lofty steps goal to reach? Try breaking it up into smaller walks throughout the day. If your goal is 6,000 steps, for example, try walking 2,000 in the morning, 2,000 on your lunch break, and another 2,000 in the evening with a friend or your family. You can also vary the intensity on your walks and make one a power walk, for an extra calorie burn.

Try a pedometer. 

I’ve worn a pedometer for several years now and it’s still a powerful reminder to get up and move. When I first got a pedometer, it was a huge wakeup call for how sedentary I had become in my office job. And I even walk to work! It takes intention and effort to move every day, but it’s a habit worth forming. Some pedometers even have features where you can add your family and friends in the app for some “friendly competition.” It’s great motivation for those lazier days.

What’s your favorite way to get more steps in? Share your tips in the comments.

[1] http://www.webmd.com/fitness-exercise/20150430/2-minute-walk-every-hour-may-help-offset-effects-of-sitting

[wearsols]

Stretch It Out - En Route

If you have a long flight or drive coming up, you may want to consider some simple stretches and exercises you can do on-the-go. 

As you may know, sitting for extended periods of time is not great for your health. These stretches will help improve circulation and make you feel more energized for your landing. So grab your ExoSOLS, pack your bag and let’s get going!

Seated Cat Cow Stretch

This exercise will help with the flexibility of your spine and can help prevent a sore, achy back from sitting in a small airplane seat for extended periods of time. It will help open up your spine and relieve tension in your back.

While seated, scoot toward the edge of your seat. Try to get your knees at a 90 degree angle, with your feet resting on the floor (this can be tricky in cramped airplanes, so do the best that you can). Rest your hands on top of your thighs.

Begin in a tall, neutral spine, holding your shoulders back. Inhale as you gaze up toward the ceiling and arch your chest upwards, while rolling your shoulders back. You should have a slight backbend in your spine.

Next, exhale as you carve out your belly, drawing your navel in toward your spine and arch your back forward. You should now be in a more hunched-over position, feeling the stretch down your backside.

Repeat this series of inhales and exhales for about 10 breaths. 

Cross-legged Hip Stretch

Another great exercise you can do while seated will make your hips, glutes, and ACL happy. Simply cross your right ankle over your left knee. Bend forward from the hips with a long, straight spine. Hold for 10-20 seconds, then switch sides.

Walk It Out Stretch

When the seatbelt sign goes off, get up and move about the cabin. Even if it’s just for a couple of minutes. This will get your circulation going and get much-needed blood to your muscles.

While you’re up, consider doing a forward fold near your seat, or even while you’re waiting in the back of the plane to use the restroom (if you’re taking a road trip, you can always do this at any pit stop).

Stand with your legs about hip-distance apart and fold forward from your waist. This will give your lower back and hamstrings a good stretch and also re-energize you by moving blood to your brain while you’re bent over. Just make sure you come back up slowly and while engaging your core muscles, in order to protect your back. 

The Ballerina Stretch

Get your circulation going all the way to your feet. This stretch is easy to do and will also help strengthen your tibialis anterior, your shin muscle.

In a seated position, place your feet flat on the floor. Now bring your toes off the ground, leaving your heels planted. Bring your toes back toward your lower leg as far as you can. Then point your toe and stretch in the opposite direction. Do this back and forth motion about 10 times, holding each one for about 10 seconds. 

When You Arrive...

Don’t let the stretching stop the moment you land, keep the exercises and stretching going throughout your trip. Check out our favorite stretches for tight hips and calves, muscles that could use some extra love after a long journey.

What are some of your go-to exercises and stretches while you travel? Let us know in the comments!

[wearsols]

What to Do About Heel Pain

If you’re like many of us, the thought of planting your feet on the floor, especially first thing in the morning, can seem ominous. What’s the culprit? It’s a bit of a mouthful...

Plantar Fasciitis: one of the most common types of foot pain that manifests itself primarily in the heel. 

The plantar fascia is a band of tissue that extends from your toes to your heel. When you have plantar fasciitis, the fascia is irritated and inflamed, causing pain. If left uncared for, it can result in further injury and even tears.

Chin up though, there is hope for us after all. These stretches, massages and practices can help alleviate heel pain, especially pain caused by plantar fasciitis. So show your feet some love and check out our top recommendations for heel pain below.  

Give your sole a stretch

Stretching both your plantar fascia and surrounding, supportive muscles can help reduce pain and and prevent further injury. Calf stretches, in particular, can be helpful. You can also do a simple stretch of your plantar fascia by taking hold of your big toe and gently pulling it back toward your body. You can do this either sitting or standing.

Find the right support system

Insoles and orthotics can help correct for underlying structural abnormalities, such as foot misalignment, in your feet that are causing you pain. Everyone's feet are unique, so finding support to fit your unique needs will give your feet the arch support and heel lift they need for recovery. Head over to SOLS.com to find out if ExoSOLS are the right orthotics for your feet.

Kick your feet up

As a runner and hiker, having someone tell you to rest and stay off your feet can seem even more painful than the plantar fasciitis itself. However, rest is an important part of recovery and shouldn’t be overlooked. Start by simply reducing or minimizing activity. You don’t have to stay off your feet altogether!

[wearsols]

Bare Your SOLS with Luke Kane

#bareyoursols is a monthly feature, sharing the stories of those who move in SOLS. This month, we sat down with Luke Kane, a Medical Student with serious foot pain, for a short Q&A.

#StandTall, just like Luke! Step into ExoSOLS.

[wearsols]

Make 2016 the Year You Start Running

If you’re not a runner, or haven’t put on your sneakers in awhile, here are a few tips to help you get your head (and feet) in the game

Each year Facebook CEO Mark Zuckerberg sets a challenging goal for himself and 2016 is no exception! Zuckerberg announced in January that he’ll be running one mile per day for 365 days, that’s quite a goal for someone who has just become a new Dad, runs a company and also announced that he’s planning to build a personal artificial intelligence program for his home! At SOLS, we love setting big goals as well, and have some tips to help you start running this year, right along with Mr. Zuckerberg!

Start Slow

It’s a marathon, not a sprint. If you’ve never run before that’s ok, you’ve gotta start somewhere! Begin with walking at a slower pace and then moderately increase the pace each day. When you’re ready to start jogging keep the distance short, starting with ten minutes and build from there. Don’t forget to stretch before and after to avoid energy, keep your joints healthy and muscles loose.

Get Outside

Spring has officially sprung and that means soon you’ll be able to take your workout outside. For many newbie runners, starting a routine is easier when you ditch the treadmill and get out into the streets. Running outside will make the time fly by and you’ll see new sites, plus, the fresh air and Vitamin D from sunshine are great for improving mood, energizing and strengthening bones.

Find Your Team

Starting a new workout is always better with company, and adding an accountability buddy can be the key to success. To find a group or run club in your city check meetups in your area or check out one of our favorites, the Nike run club! Zuckerberg also started a facebook group that has over 100k subscribers all working towards the same goal… getting fit, making friends and feeling awesome!

Listen to Your Feet

Starting any new practice is challenging, especially when it comes to your health. Give yourself a break, stretch it out and realize that you won;t be running a marathon on your first day! Simply committing to your well-being is a huge step in the right direction - so if you have to walk, walk. 

Be a Gear Nerd

Before you begin running make sure you have the right gear. The most important? Give your feet enough support with the right shoes and insoles to keep your alignment in check and your joints happy and healthy.

When you start running one mile per day you never know what kind of ripple effect may occur. Adding more movement allows you to think more creatively, lose weight, dream big and #beunstoppable in your entire life! 

What motivates you to kick off your running routine? Let us know your plan in the comments, we’ve got your back!

[wearsols]

A Walking Guide To… is a bi-weekly series highlighting weekend activities in cities across the country. This week, we’re hitting Austin, Tx.

Every other week, we’ll enlist one of our SOLSters to share their favorite hotspots in the cities they love. The best part? Every experience is completely walkable.

Austin Texas. A city with a unique culture welcoming hipsters, cowboys and everything in between. Whether you’re seeking scenic views and hikes, swimming holes, plentiful outdoor activities, and even a world-renowned foodie scene, Austin has something for you. Probably most known for its legendary music venues, Austin has endless opportunities to catch live music.

If you’re one of the lucky, you’ve made it down for SXSW this year and this week’s guide is designed for just that. Your very own walking tour guide to SXSW and Austin. Don’t worry if you didn't make it this year, many of the activities on the walking guide can be done any time of year.

Grab your favorite walking shoes and let’s get going!

First stop, Black Swan Yoga! 

Onnit is sponsoring the Black Swan Live Music Yoga Recovery. This studio has been voted best yoga studio in Austin five times and is a sanctuary where you can relax and rejuvenate after the late nights of SXSW. Step on in, get your vinyasa on, and get ready to face the day.

Not a yogi? Skip on down and head straight for the coffee.

We’re starting the day in downtown Austin at a personal favorite, Juan Pelota. 

No morning is complete without a great cup of coffee, at least that’s what I say. Located on 3rd and Nueces, this coffee shop is a haven for those looking to jumpstart their day with a jolt of caffeine. Juan Pelota’s slogan is “Kick Ass and Have Fun”, and their patrons certainly get a taste of this. The space is full of energy and good vibes. Want to really turbo charge your morning? Order a Toddy (iced coffee). Strong doesn’t begin to describe this tasty beverage that will fuel your walking tour all day, no matter the distance. Bonus points: they also have breakfast tacos. Now who could argue with that?

Next, we’re heading to SouthBites food truck. Be sure to take 2nd Street and check out the 2nd Street District shops and cafes. There’s plenty of places to grab gifts for all your loved ones that are jealous you went to SXSW without them. 

Well done, you! You’ve worked out, had your coffee, walked over a mile or two, and have likely worked up an appetite. No fear, delicious food awaits you at the Southbites Trailer Park presented by Favor. Located at 604 Driskill St, this food park offers all the best local and natural flavors from some of Austin’s top restaurants including East Side King, Veracruz, and Chi’lantro. You can get the full food line up at Southbites by visiting Supper. If you thought that wasn’t enough, avocado lovers, you might be meeting your paradise today. Avocados From Mexico is featuring over 30 bands that will be demonstrating their own "Artist Signature Guacamole" recipe for Trailer Park goers to sample. All of the food trucks will also be featuring avocado-based menu items. Be still my avocado-loving heart.

Now you can cross “Eating at an Austin Trailer Park” and “Gorging Self on Avocados” off your foodie bucket list. 

Ready to walk off some of that food? Let’s catch some live, FREE music at the SXSW Outdoor Stage at Lady Bird Lake! 

Head West on Cesar Chavez and, to take the more scenic route, turn left at the Ann and Roy Butler Hike and Bike Trail. You can take this trail to the Congress Bridge where you’ll cross the Congress Bridge (sorry, probably no bats this time of day…and year…) and get a great view of Lady Bird Lake. Get ready to shake those hips because, starting at 2PM, it’s Showcase featuring Latin music artists including X Alfonso Y La Flota, Kelvis Ochoa, and Grupo Fantasma. A little dancing will make you forget all about the 5 pounds of avocado you just ate. 

Ready for a change of scenery, but still haven’t had enough music. Austin City Limits Live at the Moody Theater is last on the agenda. 

Good news is you can take a pretty scenic walk around the hike and bike trail for most of the journey. Once you make it back to 2nd Street, don’t forget to pose with Willie Nelson in front of the state-of-the-art live music venue, Moody Theater. Okay, it’s not the real Willie Nelson, but it’s a pretty awesome statue paying homage to the artist and his work. Tonight, you’ll see artists that include Shawn Hook, Coast Modern, Daya, and MAGIC!.

Any favorite spots or shows we’ve missed? Share your favorites in the comment section below!

Stay tuned for more walking trips brought to you by SOLS. Every other week, we will have a guest writer talk about his or her favorite communities to explore by foot. If you have a suggestion or you’d like to contribute, please email us at [email protected].

[wearsols]

3 Stretches to Keep You on the Basketball Court

With the jumping, running, abrupt stops and dynamic movements in basketball, stretching before and after a game or practice is a great way to keep you on the court. Here’s our top three stretches to keep you on the court this basketball season.

The Classic:

The static stretch will work your hip flexors and quads, which can help with sprinting and changing direction quickly in a game.

With your right hand, take hold of your right ankle behind your hips. Use your hand as leverage to pull your foot as close to your glutes as you can. You can use a wall for balance.

Hold this stretch for 20-30 seconds, then switch legs.

Frankenstein March: This dynamic stretch will help increase hamstring flexibility, while also building core stretch. This will help on the court with jumping and help prevent injuries due to the quick spine rotations in basketball.

Stand in the middle of a room with enough space in front of you to kick.

Keep your right leg straight and kick it straight in front of you as high as you can, while maintaining a straight leg. You’ll need to engage your core for this and keep your back upright. 

Then alternate and kick with your left leg.

Do 12-20 alternating kicks, while maintaining good form.

Wall Calf Stretch: This stretch will help keep your calf from tightening up and will also help to protect your shins.

Find a wall and stand facing it, about a foot away.

Place your right heel on the floor near the base of the wall. Extend the toes of your right foot so they are pressing against the wall. Keep your heel touching the ground. 

To take this stretch deeper, you can slowly lean your hips closer to the wall. 

Hold for 20-30 seconds, then repeat on the other leg.

[wearsols]

Spring Forward with 5 Workouts in 5 Cities

With spring rolling in and the extra hour of daylight in our evenings (remember to set your clocks tomorrow!), it’s time to kick our workouts back into high gear!

We’re bringing in the new season with a new workout. Here are five options that keep us on our toes and where you can find them...

Move it Outdoors 

For those that live in a moderate climate (sorry NYC and Chicago!) getting outside in the early Spring months is an absolute luxury. Most city parks host a variety of outdoor group fitness classes beginning in the Spring, from run clubs to yoga, allowing you to take in some Vitamin C while getting fit!

If you’re in L.A. check out the Santa Monica Stairs or Beach Bootcamp, because everything is better on the beach!

Get Beach Ready

Maybe you don’t have a beach nearby but you still want to get bikini ready for the warmer months. Getting a full body workout is a great way to keep you engaged and motivated, and to help you kick start a workout habit after the cold winter months have passed.

If you’re in NYC try the Refine Method, a 50-minute workout created by an ex- ballerina to combine a mix of high impact cardio with tons of creative props to maximize your time in the gym.

Start Pedaling 

To get in shape for all of your favorite warm weather activities a great cardio spin workout may be just what the doctor ordered. Spin classes these days are all about creating community, and place an emphasis on a more spiritual transformation to boot, which is great for those that are bored of running on a treadmill with no support or guidance.

If you’re in Austin checkout RIDE indoor cycling, a combination of upbeat music and great instructors plus “attitude, class, sass, boogying and spirituality.”

Get Airborne

Spring brings a time for change and growth so why not try something out of your comfort zone that energizes and builds strength? If you haven’t tried an aerial class you’re in for a real treat! Most classes offer a mix of sculpting and toning moves that stretch and lengthen muscles at the same time. Added bonus, you’ll feel like a circus performer in the silk hammocks!

If you’re in Chicago try AIR Aerial Fitness, “an intense aerial fitness training program fusing athletic conditioning with yoga, ballet and pilates.”

Boogie Down

Shake off stagnant energy and get excited about your day. With a mix of cardio and performance dancing energizes our bodies and forces the mind to be completely present.

If you’re in Oakland check out Hipline classes for some serious booty-poppin’ and hip shaking movement set to amazing music.

What Spring workout puts a pep in your step? Share in the comments!

Authored by Celsea Jenkins

[wearsols]

3 Moves to Up Your Flexibility Game (and Run Club Reputation)

Ever feel like the least flexible person in your running group or yoga class? Lack of flexibility is most often blamed on tight hamstrings and for good reason.  

While tight hamstrings can stem from a number of factors ranging from overwork and injury to genetics, there is hope for you and your hamstrings after all. With the right care and stretching, you can reduce discomfort and tightness and who knows, maybe even touch your toes again!

Here are a few of the best stretches to get your hamstrings on the road to recovery and flexibility:

Lying-Down Hamstring Stretch Why? Stretch the muscle fibers nearest to knee.

Lie down on your back. Expand your legs out all the way.

Extend your left leg straight while resting on the floor. If this is too challenging for your flexibility, you can bend the left knee toward the ceiling and place your left foot on the floor.

Straighten your right leg and, using both hands for support and stability, slowly bring your straight right leg back and as far as your flexibility allows. Your right foot should be moving toward the ceiling. 

Hold this stretch for 20-30 seconds, then switch sides.

Seated Hamstring Stretch Why? Get into the muscle fibers near to your glutes.

Sit down with your right leg extended straight out in front of the body. You can bend your left leg and rest it to the side. 

Rotate your right leg slightly inward, then sit tall.

Hinge forward from the hip, bringing your body down onto your right leg. If this is outside your range of motion, you can use a strap by holding one end in both hands and wrapping the middle of the strap around your right foot. Use the strap for leverage to lean forward.

Hold this stretch for 20-30 seconds, then switch sides.

Kneeling Hamstring Stretch Why? Boost flexibility in your hamstring, calf and glutes.

Kneel in a comfortable spot on the floor with knees about hip-width apart. 

Extend your left leg in front of your body. Your left foot should be resting on the floor, with the top of your left foot facing the ceiling. Keep your left leg straight.

If you feel a stretch in this position, stay here. If you want to take it a little deeper, read on. 

Square your hips and slowly begin hinging forward. You can rest your hands on your left leg or on the floor. If flexibility allows, start to lower your body closer to the floor by bending deeper with the right leg (your glutes are moving toward the right foot). 

Hold this position for 30 seconds, then slowly release and switch sides.

Which hamstring stretch is your go-to? Share on our Facebook page or in the comments section below. We’ll re-share any we missed!

[wearsols]

Foot Misalignment Explained: What Is It? What Can You Do About It?

Foot structure is important, there’s no arguing that. In a perfect world, your ankle stacks right above your heel, your feet point forward when you walk, your weight is distributed evenly across your foot and heel, and you walk pain free. Sounds nice, right? 

Unfortunately, this isn’t the case for many of us. Misaligned feet is an all too common issue that can lead to pain, discomfort and even injury. But what is misalignment?

Types of foot misalignment: Over-pronation Over-pronation is the most common type of misalignment. This is a corrective mechanism the foot uses to absorb shock. You’ll notice it because your foot will start to roll inward. However, what this also means is your ankle bone is not tracking over your heel bone like it’s supposed to. Instead, it’s also rolling inward, leading to further misalignment. When you over-pronate, you’re foot and ankle have difficulty stabilizing the body and shock isn’t being absorbed effectively.

Supination Supination is under-pronation, meaning the foot rolls outward, again throwing off the alignment of the ankle and heel. This misalignment trickles down throughout the bones in your feet. Since you have about a quarter of your body’s bones in your feet, you can see where this can lead to a number of problems. Like over-pronation, the misalignment also trickles up, through your knee, hip and spine. It can even lead to back and neck pain.

Not sure if you fall into these categories?

Here are some symptoms of foot misalignment:

Flat feet

Metatarsalgia  (pain in the ball of the foot)

Back and neck pain

Hip pain

Plantar fasciitis

Shin splints  

How to correct foot misalignment:

Stretching your feet, calves, hamstrings, hip flexors, etc. 

Finding the right orthotic for proper support

Using a foam roller or ball to massage affected and connected areas

If you think your feet might be misaligned, it’s important to take the right actions to correct it. ExoSOLS orthotics can be a great step (pun intended 😉), with a custom engineered shell that cradles the heel and supports the arch to stabilize the foot and body.

Need more convincing? Check out the deets here.

[wearsols]

A Walking Guide to Chicago

A Walking Guide To… is a bi-weekly series highlighting weekend activities in cities across the country. Every other week, we’ll share our favorite hotspots in the cities we love. The best part? Every experience is completely walkable.

As one of the most walkable cities in the country, (it’s on a grid, just like NYC) Chicago has something for everyone. This city is perfect for foodies, shopaholics and explorers alike! So throw on your SOLS and hit the streets to see the ins and outs of each unique neighborhood.

First stop, Millennium Park. 

Looking for an active morning before breakfast? This is the perfect first stop to make! Full of unique architecture, 25 acres of diverse landscapes and a vast collection of public works of art, this green space is high on our walking tour list! Created in 2004, the park was intended to commemorate the second millennium. To top it off, (literally) Millennium Park sits atop a parking garage and the commuter rail Millennium Station, so it is considered the world's largest rooftop garden.

Art, food and drinks? Head to Wicker Park/Bucktown.

For those that love all things hip and happening, you’ll want to check out this neighborhood! Just west of Downtown Chicago, Bucktown has been dubbed Chicago’s creative epicenter and is overflowing with amazing art galleries, trendy boutique shops and some of the finest mixologists in the country. Our favorite spots? 

Shops: Myopic Books

Galleries: Roots and Culture, Dreambox and LVL3 Gallery

Restaurants: Pork & Mindy’s & Kizuki Ramen

And finally, close out the day with some laughs in Old Town. 

Just like it sounds, Old Town is a historic gem that has always been known for it’s diversity in both tenants and cultural hotspots. We recommend that you end your day here checking out the lovely Victorian architecture followed by some classic Chicago style sketch comedy at the 50 year old Second City comedy club.

Any spots we’ve missed? Share your favorites in the comment section below!

Stay tuned for more walking trips brought to you by SOLS. Every other week, we will have a guest writer talk about his or her favorite communities to explore by foot. If you have a suggestion or you’d like to contribute, please email us at [email protected].

Authored by Celsea Jenkins

[wearsols]

The 4 Hip Stretches Your Body Is Begging For

Hip flexor tightness may seem like something to overlook. But, the problem is, parts of your body - say your feet - aren’t meant to absorb the impact and stress that your hips are designed to do. 

So, these areas will be forced to overcompensate when your hips can’t support. In the case of your feet, that could lead to pronation and even plantar fasciitis.

Good thing there are some quick and easy stretches you can do to keep your hip flexors long and lean. Here’s a roundup of our favorites:

Standing Hip Flexor Stretch

This is an easy stretch to do just about anywhere since you do it standing and it doesn’t require a wall or any equipment.

Stand tall with hips squared and your shoulders over your hips. 

Step back with your left leg, bringing your left foot about 1-2 feet behind you, depending on your height. 

Distribute your weight between your right foot and the left ball of your foot.

Square your hips and gently press your left hip forward and right hip back until you feel the stretch. 

Hold for 20 seconds, then switch sides and stretch your right hip flexor. Do each side 2-3 times.

Butterfly Stretch

This stretch is great for the hips and is also an effective stretch for your inner thighs.

Sit on the floor, with legs out in front of you. 

Bend at your knees and bring both feet in toward your body, keeping your spine tall and shoulders back.

Touch the soles of your feet together. Let your knees fall to the side.

Play around with the intensity in several ways. Hold the stretch for 20-30 seconds and repeat 2-3 times. 

Runners Stretch

This is a great stretch for any level of flexibility.

Begin in a standing position with feet parallel and hip distance apart.

Bend at the hips and knees to bring your hands down to the floor so they are resting at the outside of your feet.

Step your right foot back and extend your right leg behind you, trying to make the right leg straight, while keeping your left leg at a 90 degree angle. You left knee should be directly above your left ankle. 

Press your right hip toward the floor and hold this position for about 20 seconds.

Switch legs to stretch your left hip. Repeat each side 2-3 times.

Happy Baby Pose

This is a more advanced stretch for those wanting to really open their hip flexor and release their lower back. If you have a limited range of motion, you can always try this stretch one leg at a time.

Lay on your back in a comfortable position.

Bend both of your knees, raise your feet in the air, and take hold of the inside of your feet with both of your hands (right hand holding right foot, left hand holding left foot).

Pull your knees toward your upper body and your feet back until the bottoms of your feet are facing the sky. You can continue to use your hands to gently pull on your feet, until your reach your desired level of stretch.

If you feel a strain in your lower back, release one foot and try this stretch one foot at a time. 

Release one foot at a time. Come out of this pose gently

Stretching is only half the battle. Step two, align your body with the help of custom orthotics. 

[wearsols]

How to Stretch and Strengthen Tight Calves

Your calf muscles are an important muscle group that power you up hills, help you start and stop during a run or sprint, and keep your legs moving as your go about your day. When it comes to stretching though, this area of your body is often overlooked. 

Keeping your calf muscles long and flexible can help prevent injury and reduce existing pain in your feet. Let’s take a look at some of the best stretches for your calves.

Try each of the stretches with a bent knee and then again with a straight leg. Doing the exercises with these two variations will help stretch both of the muscles in your calf.

Sitting Arch Stretch This stretch not only works your calf muscles, it also stretches and reduces tension in the arch or your foot.

Sit on the floor with your legs extended straight in front of you. (If you don’t have the flexibility, you can do one leg at a time.) 

With your hands, grab your toes and gently pull your toes toward your body. If you can’t reach your toes to stretch them, you can use a towel or band to assist you. 

For a deeper stretch, grab the ball of your foot instead of your toes. If you want to only stretch your foot, and not your legs, bend at the knees. This also helps if you’re less flexible.

Wall Stretch This stretch is great because you can do it just about anywhere.

Stand a few inches away from a wall. 

Stand on one foot and press the toes of the other foot on the wall, while keeping your heel on the floor. You can use your hands on the wall for balance. 

Press your toes into the wall while flexing your foot and hold for about 15-120 seconds.

Switch feet and repeat. 

Downward Dog This basic yoga pose is great for stretching the backs of your legs, especially the calves.

Start in a plank position with your palms on the floor and your wrists directly under your shoulders.

Keep your palms firmly planted and shift your hips up and back, making a “V” shape out of your body.

Work on bringing your heels down on the floor, while keeping the “V” shape. It might help to press one heel down at a time, if you’re flexibility is limited. This will also protect your lower back.

Hold with both feet down for 30 seconds, or alternate each heel down for 30 seconds each.