Upon reflection of recent events at the Boston Marathon, I was inspired to write this months newsletter about positivity, kindness and grace and its ripple effect. I was so impressed by the city, state and country response to the stunning Boston Marathon bombing. I did not hear horror stories, or an outcry of fear and vengeance. Instead, i heard about people finishing the marathon and running to the hospitals to give blood or scrub into an operation on the victims. I heard friends reaching out to see if all of us here in the Boston area were OK. I heard of the One Fund (www.onefund.org) being created within a day of this tragedy in order to help cover medical and recovery costs for victims. I heard of law enforcement working collaboratively, tirelessly and calmly to expedite the capture of the bombers. I heard of cities and towns shut down, plans disrupted, people housebound without complaint. I saw “thank you” and celebration in the streets of Watertown after “we got him” spread.The term “Boston Strong” rippled to other races across the nation and world as a term signifying resilience, strength, “grit” and positivity. I read in a recent Sports Illustrated, (April 29th, 3013), about a bilateral above knee amputee, Rob Jones, who lost his legs as a marine in Afghanistan. He is a triathlete who is riding across the country on his bike, using special cycling prosthetics, to show everyone “Yes, you can”. Jones is quoted stating “Being an amputee exaggerates your personality. If you are positive, you’ll be super positive. If you are a cynic- that’s not a good place to be”. This is true whether you are disabled or not. He has a fund- Ride2Recovery, which helps wounded veterans through cycling. Check out his website at www.RobJonesJourney.com. That is Boston Strong.
Here is my take home from the event:
Learn perspective- save your complaints for the truly big things.
The power of positive thinking. You can overcome a lot of obstacles.
Acts of kindness ripple and spread, creating a better world for all.
Words have weight and power, both positive and negative. Choose them wisely.
So, I challenge you to search within yourself for what this incident and subsequent mantra ” Boston Strong” means to you.
THis was created by Lori Glynos of Footprint designs for our Happy as a Clam Road Race May 3rd. Thank You Lori!
This is from cover of Boston Magazine.
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BOSTON STRONG TABATA. In honor of all of those men, women and children who lost limbs at the Boston Marathon Bombing. (i did it… not easy, but give it a try for perspective)
Start with 10 minutes warm up- jog, jump rope, walk..
Use a Tabata timer app on smart phone/ Ipad etc.
Each bout is 4 minutes, 20 seconds on/10 sec rest x8. Do each exercise 2x through per bout. (4 exercises, repeat sequence twice)
BOUT 1: 1 legged squat jumps. (balance one leg behind, off ground, squat touch ground, explode up in jump.) repeat.
High Knee runs with hand clasped behind back. Bring shoulder towards opposite knees in runs.
One armed push up- spread legs wide, push up with elbow out to side. Can do on knees if too tough, just keep bottom level with chest.
One legged bunny hops or donkey kicks. Face down, hands shoulder width on ground, balance on one leg. jump leg up and side to side. Press through hands.
(CHANGE SIDES FOR ALL NEXT TIME THROUGH)
BOUT 2: One legged push up- keep leg off ground. (change legs next round)
Bird dips- table top position- Lift one leg straight back. Keep lifted. Keeping elbows close to sides, bend elbows and lower chin/chest towards ground. Press up and repeat. (change legs next round)
Down Dog knee pulls. Face ground, hands on ground, feet/heels towards ground, bottom raised, v position towards sky. Lift Right leg straight up, lower to plank position, pulling right knee towards chest, press back up to one legged down dog.
Down Dog Knee pulls- CHange legs.
BOUT 3: AIrplane row. Balance on One leg, other straight out parallel to floor. Grab medium weight dumbbell. Keep back straight and long. Lower weights towards floor and row- pulling towards shoulders, elbow close to body.
Tree pose with bicep curl and push- (balance on one leg, other foot pressing to inner thigh or calf of standing let) Dumbells in each hand, arms long. Bicep curl weights towards shoulder, then press straight out to make a T. Back in and repeat.
V sit (on bottom, legs bent and feet off ground) Tricep extension. Hold dumbbells overhead, elbows bent, weight towards back. Extend legs straight out/up while pressing weights up, overhead. Repeat.
Leg lowers with chest fly/reach. Back on ground, legs straight up, and engaged. Lower legs towards ground, not touching, while open weights from chest out in a fly. Pull legs to start, reaching weights in and up towards feet. Repeat.
BOUT 4: Mermaids- Side plank hip ups. Side plank, lower hip towards ground and press back up. Repeat.
Tuck balance twist. Balance on bottom, knees bent, lower legs parallel to ground. Weight held close to chest. twist upper torso, shoulders towards opposite knees. Rapid, controlled twists trying to keep legs steady.
1/2 Turkish get up. Hold weight in right hand, lying on back, right knee bent, right arm in air over shoulder. Left leg long on ground, left arm long and to side. Press through right heel, leaning slightly to left, pressing through left arm, press hips up off ground, left leg off ground, return to start. Repeat.
(REPEAT SEQUENCE- CHANGING SIDES FOR TURKISH GET UP)