Starting line ready: shoes tied, bib pinned, headphones on. Time to get in the zone before the gun goes off. We're creating the ultimate pre-race pump-up playlist on Spotify... but we need your help.  

If you’re a Oiselle lifer, or love following us on Twitter, you know #FastFriday well – a contest held every Friday from 6am to 5pm Pacific. It’s simple to play: look for the contest question tweeted out, retweet it, and give you answer. 

How to Play #FastFriday:

1. Follow @oiselle on Twitter (must follow to win)
2. Retweet the contest tweet from 6am PST
3. Tell us your pre-race jam with tag #FastFriday
4. Prize: $50 to oiselle.com chosen at random 

We'll be compiling the songs throughout the day so be sure to follow the Pre-Race Playlist on Spotify!

This past fall, I packed up my life and moved across the country from Washington, DC to Seattle, WA. My mind raced: what do you think you’re doing Heather? Your life is on the East Coast. How could you move 3,000 miles away from everything and everyone you’ve ever known? My mind flashed back to the summer of 2012 when two of my college teammates, Lauren Penney and Rebekah Mackay, and I had the opportunity to go to the USA Olympic Trials in Eugene, OR.

The Oiselle crew welcomed us for the week and we completely fell in love. It was incredible to meet a group of women who were so involved in the sport, and so genuinely invested in the betterment of women runners of all levels. We spent our days cheering on Oiselle’s elite athletes, meeting up for group runs, and our nights sipping great wine, talking big dreams and making goals for ourselves. The trip to the trials couldn’t have come at a better time. The three of us had just graduated from Syracuse University after four years of running Division 1 track, and I couldn’t help but feel like my running days had just come to an end. After a week of inspiring races and encouragement from the Oiselle women, I began to think that I could still be part of a team and maybe my best running days were still ahead of me.

To run for Oiselle, the same team that Lauren Fleshman and Kara Goucher run for, you don’t have to be a professional runner. You can be someone like me, someone who wants a shot at being extraordinary, someone who longs for a chance to start with something unknown and finish with something unforgettable. The Oiselle Manifesto and vision for team was so inspiring to me, beyond just wanting to run for them, I wanted to be a part of their future. When you discover your inner awesomeness and embrace your goals, the next step is to surround yourself with people who believe in you and will encourage you to be the best you can be. Joining Oiselle felt like taking that next step…I guess you could say I was flocking to the nest.

When I arrived in the fall, we had just opened up The Flock. The Flock, Oiselle’s newest branch of the team, emerged as a way for more women to join our community and connect with one another. A community can be a single training partner, a club, or an online community. Joining on with Oiselle and being a part of their running community elicited such a warm feeling of security. I could move across the country, and within days, form connections with a new run family. For the first time in a long time, I had the joy of putting on a singlet and racing with a team again. It’s amazing how your running can soar by simply being part of something bigger than yourself.

Oiselle Flock Pacific Coast – Emerald City Open Fall 2014

Oiselle Flock Northeast – Pittsburgh Great Race Fall 2014

Oiselle Flock South – Pure Barre Class DC Spring 2015

Oiselle Flock Midwest – Hot Dash Race Winter 2015

Oiselle Flock Moutain West – Mile High Turkey Trot Fall 2014

We started The Flock by offering a limited number of spots, and as the interest and enthusiasm has continued to fly, we’ve decided to expand. In order to continue to thrive, we must continue to grow. We can’t wait to open our team to new members, with new and diverse philosophies and ideas. But we want to do it the right way. We plan to open our team again at the end of the summer. Over the next few months we will continue to experiment with new platforms, collaborate with our current members and find even better ways to connect. The stronger we grow as a sisterhood, the more power we have as individuals to take on our most far-reaching goals.

I feel so fortunate to have been introduced to this group three years ago at the trials, and now to be part of the nest. I can’t wait to share my experience with you. When you surround yourself with inspiring and successful people, chances are that you will be inspired and successful as well. Head up, wings out!

Interested in joining the team this Fall? Stay up to speed with us @oiselle on social media and make sure you're subscribed to hear the latest!

Marathon Month is underway and you’re getting ready to head to the start line! This contest is your chance to win your dream starting line styles…because we know what's under the race bib counts. Race day style is all about the mental game. It gives you the confidence to race fast and the reminds you how ready you are to chase down your goal. Ready to play?

HOW TO WIN

1. Follow @oiselle on Pinterest
2. Repin your favorite look from our board: starting line styles
3. Contest ends 4/7 at midnight. One winner will be chosen at random (and it could be you!).

We’ll see you at the finish line! Check back here on Wednesday to see our winner.

When JJ and Oiselle met Jasyoga...

Truth be told, my everlasting love for Jasyoga began with legs up the wall. It was late summer of 2012 when my girlfriend Kendra contacted me about a mobile yoga studio she began working for. “You have to let Coach Erin come in and teach a class!” Kendra convinced me that Oiselle HQ (which was about 5 of us at the time) would love it, explaining how it’s a new concept: yoga tailored for endurance athletes. I was skeptical – yoga just wasn’t my thing. So I thought.

Soon we learned that Jasyoga (“Jas” short for Jasmine, Coach Erin Taylor’s middle name) was different. It wasn’t your average Vinyasa, Bikram, Hatha, sweat-your-pants-off yoga. It was a practice designed specifically for the needs of athletes. Erin taught us our first class incorporating hips, hammies, core work, subtle lessons on helping ease the mind and hit reset…we were in awe, and the rest was history.

Erin and the Jasyoga team have taught many classes at the Nest since that initial visit. We have joined them for outdoor yoga events they host in the summer and the occasional yoga + beer at Hilliard's Brewery. In summer of 2014, the Jasyoga crew came to our first annual "Bird Camp" to share the Reset Revolution with Oiselle runners.

Naturally, runners need to recover and reset...and vice versa.

The Jasyoga family has become an integral part of our community, and us to theirs. We are very excited to announce that Oiselle is the official apparel sponsor for Jasyoga. As a natural progression of friendship and collaboration, this next step for Oiselle + Jasyoga will mean increased support and partnership. With locations in Seattle and London, as well as the new Jasyoga Video, there are plenty of ways for you to join the #resetrevolution with us!   

When Erin and Jasyoga met Oiselle...

Jasyoga’s mission is to get practical yoga solutions into the bodies of as many athletes as possible. As a lifelong athlete, I know that yoga enhances athletic prowess, and that there’s a fresh, fun way to communicate this simple truth in a way that motivates and inspires athletes to roll out a mat. 

I felt an instant connection to Sally and Oiselle when I rolled up to teach the Nest their first Jasyoga for Runners sessions back in 2012. They said they needed yoga for dummies and I was a bit of a running dummy. They needed help with post-run booty lock and I needed help getting access to more runners — we both had something valuable to learn from each other. Since then, I’ve given them more access to the freedom and fluidity that accompanies balancing strength and flexibility, effort and ease. They’ve championed the Reset Revolution and given Jasyoga access to the runners who need it. Our collaboration has elevated athletes.

It has also empowered me in was I didn’t anticipate— as a runner, an entrepreneur, and a woman. I’d collaborated with other apparel companies, but the relationships always felt a bit phony. Oiselle has been a breath of fresh air. And the feeling of flight Oiselle conjures helps keep me connected to the reasons why I run and why I practice yoga.

Time flies when you’re hanging out with fast women and I couldn’t be more thrilled to officially rep the bird, to spread my wings wider, and to help women athletes use yoga to run fast and free. We’ve done a lot together in these past few years but now it feels like we’re at a whole new starting line — join us. Let’s make it happen, together.

Read more at jasyoga.com. 

Spring marathon season is here! April kicks it all off with no less than 4 world class marathons. Wondering what to wear on race day? We pulled our favorite looks for every weather possibility. 

Paris Marathon Styles
50° - 60°F
April 12, 2015

Tres chic! The Paris Marathon is made for your best runway to race day style. The Farrow Tank with Flyte Shorts has the effortless cool factor that Parisan women are famous for. Pair with the Go Time Bra so you have a zip pocket for your hotel key, some cash and nutrition. And add Cable Knit Arm Warmers if the day calls for it.

Boston Marathon
40° - 87° F
April 20, 2015

Bean town! Boston has arguably the most volatile weather of all major spring marathons. It could be in the 80s or the 40s. So we pulled two outfits. One for Hot Boston and one for Cold Boston.

Hot Boston Styles

You’re going to want pockets for your gels, might be good to have salt tabs or other necessaries for extreme heat. And the Toolbelt Roga is ready! More pockets than Polly.  When it comes to racing hot the less layers the better so we suggest the Suspension Shimmel or fly shirtless (with a bra of course)! Add a cap, to keep extra cool soak it in water before race and dump water on every chance you get to keep your body temperature down.

Cold Boston Styles

This look is all about hardworking layers. You want to be warm and dry. The Wazelle Short Sleeve paired with Herringbone Arm Warmers is a wicking winner. Add the Joggings Knickers (with large zip pocket) and you’re race day ready. Don’t forget layers while you wait for your wave start. One piece, one word: Yeti.

Big Sur Marathon Styles
50° - 60° F
April 26, 2015

Hello gorgeous! The Big Sur Marathon winds along the California coast and the weather you’ll be dealing with is fog, sun and cool ocean breezes. The average temperatures are between 50° and 60°.  You’ll want some arm warmers for those early miles as you and the day warm up. The Stride Minis have a zip pocket for your car key and gel. With views like this marathon boasts you’ll probably want to have your phone in hand to snap pics. Or go unplugged and just soak it in.

London Marathon Styles
49° - 61°F
April 26, 2015

London calling! The London marathon has relatively predictable weather when compared to the other major spring marathons. The lowest temperature on record was 41 in 2004 and the highest 71 in 1996 and 2007. Keep your eye on the forecast, but we confidently suggest the outfit below. Add arm warmers if you need that extra layer or swap the Birds of a Feather Long Sleeve for the Birds of a Feather Tank.

Hey peeps, happy Marathon Month! It's that time of year again for over analyzing our training, second guessing our coaches, testing our race gear in practice (you know you do it), energy bar wrappers all over our car, and the feeling of "will the race just get here already!"  

26.2 miles in not just a marathon. It’s a journey of self discovery in which you set out to find out what you’re made of. The distance tests the limits of the human mind and body. Runners? We’re the crazy bunch of people who gladly take this test and a few times a year find ourselves on the starting line. It takes guts, mental stamina, and little bit of crazy to race a marathon, but there's no greater feeling of accomplishment than crossing the finish line... well maybe a few but you get where I'm coming from.  

I've raced five marathons in my career with my first being at Twin Cities in 2008 and my most recent Boston 2013. I often think my greatest memory should be my PR at Houston in 2011 where I ran 2:29:35. The funny thing about that race is I felt so effortless it was almost too good to be true. Don't get me wrong the last 10k hurt like hell but the stars aligned for me that day.

Steph after completing the 2011 Houston Marathon in a blazing 2:29:35. 

In contrast, the 2012 Honolulu Marathon I had to fight demons in my head to keep going and not let the horrendous headwind and running solo for 15 miles overtake me. I went into that race wanting to win, as an American hasn't won since the 1980s. I let the lead pack go as I wanted to respect the course and the heat that morning. I ran the effort I felt was right the first 10-12 miles while feeling sluggish and off. As I made a horseshoe turn at mile 16 and the wind came to my back, the race was on. I suddenly came alive and felt I couldn't run fast enough. I had been averaging 6:10s-6:00 on the way out and now 5:40s were flying out of my legs. The elites get to run by the masses from miles 17-21 so I had cheers for GO USA and had my tractor beams on. In the last 10k I moved my way from a distant 7th place to 3rd place with 2nd a mere 25 seconds ahead in the last mile. I climbed Diamond Head at mile 25 with the strength of a buffalo and bombed down it hoping I could catch the lead. I didn't win that day but I proved to myself never count yourself out until the last mile has been run. I finished 3rd place in 2:32:47. 

Steph and husband, Ben Bruce, recently completed the Carlsbad 5000. Steph finished in 17:43, 5th in age group...3 months pregnant!

COACH STEPH'S MARATHON TIPS...so you don't blow it!

1. Pick a training program and stick to it.
This is one of the hardest for runners to do because there are so many options out there with coaches and training programs it's easy to pick and choose from a few or start with one and switch up halfway through. Be confident in your choice and consistent. 

2. Wear what you're gonna wear.
You've made it through training and now the race is 2 days away and you want a brand new spanking outfit- socks, shorts, sports bra, you name it. Problem is you haven't worn this on a longer run or workout and don't know if they'll shift around, give you a blister, or chafing. Pick that outfit in advance and test it out in training. 

3. Avoid new exciting Thai food the night before.
A big part of marathon weekend for runners is the social aspect and dining out with friends and family. I caution you to avoid places and foods you don't eat on a regular basis and stick with what you know. Your stomach will thank you the next day. These are the common reasons for porto potty stops mid race. 

4. The taper will make you crazy and that's normal.
Tapering is the necessary yet dreaded component at the end of marathon training. It's time for your muscles to recharge, your tank to fill up, and your mind to rest. It's ok if this week or 10 days you go a little mad. Try not to over think every little twinge, second guess your training, and run too hard with the extra energy. 

5. Make a plan A, B, C.
I call these your race plan, and back up race plans. Plan A is based off your training went fantastic, weather and conditions are perfect and you're ready for dream goal. Plan B is if race morning the weather is overly hot, muggy, windy to the point where it's going to affect your effort. Taking these factors into account can help you come up with a different strategy like going out slower, taking more fluids, etc. Finally the dreaded Plan C- you get out there and it is just not your day. You feel off and sluggish and need the race to be over at mile 5. Give yourself a chance, back off the pace and keeping running as you know know if your body will snap out of it. I've had some of my best races when I've felt terrible the first half. 

This month I wanted to highlight the BayBirds retail racing team. San Francisco Running Company is located in the trail running paradise of the Marin Headlands. Brett Rivers and Jorge Maravilla opened the shop in January 2013. I waited with excited anticipation for the opening knowing that SFRC and Oiselle would be fast friends and partners — kind of like a sister-brother relationship with the same smart, hippy, and artistic parents!

Oiselle loves the unique SFRC brand experience, passion for running and athletes, and community engagement. And, woo-hoo there’s a flock of rad women runners in that community that love wearing Oiselle.

BayBirds “hatched” and the singlet design was outstanding. We couldn’t wait to get these women racing in their kit and welcoming them to our extended team. It’s been really fun being at store events with them, watching them race hard, seeing them become new moms and return to sport, following them on social media channels, etc. Big thank you to Jenny Maier for helping us highlight these awesome birds!

BayBird kits waiting for pick up.

The group before our first Tuesday night track practice with Coach Mark McManus.

There are way too many to list but many BayBirds raced this month in everything from marathon relays to ultra trail distances. They began their racing season this month with the Napa Marathon, Way Too Cool 50K and the Marin Ultra Challenge. More will race at the Oakland Marathon, Gorge Waterfalls, American River and Lake Sonoma later this spring. Check back with the team to see how the year is progressing. (follow @baybirdsracing)

Math and science teacher and elite runner YiOu Wang racing her way to a podium finish at the Way Too Cool 50K.

New mom to a 7-month old bundle of energy, Ashley Relf climbing out of Rodeo Beach during the Marin Ultra Challenge 25K where she earned a second place finish.

Vegan athlete and law student Maggie Tides racing the 50-mile distance at the Marin Ultra Challenge.

Devon Yanko, co-owner of MH Bread & Butter in Marin, BayBird and Oiselle Haute Voleé won the Napa Valley Marathon in early March.

The BayBirds racing team includes women who run roads, trails, short distances to 100-milers, for recreation or personal improvement and some that race at the competitive and elite levels. Many BayBirds are mothers and/or career professionals, balancing their work and lives with their training. Despite different racing backgrounds, lifestyles and goals, a mutual passion for running and respect for each other and appreciation for the Bay Area running community are shared. For instance, here are a few active members who inspire us daily.

Many of the BayBirds were coming to SFRC Saturday group runs well before the “BayBirds” even existed but now the team uses them for their long runs or for coached workouts like hill repeats or intervals.

Lara McCaskill
Lara is a road runner turned triathlete turned trail runner. She is experienced at the 50K distance but would like to tackle a 50 miler soon. Lara is a new mom of an adorable 5 week old, and is working on getting back to pre-baby fitness. Her favorite Oiselle is the Roga Short and is excited about getting back into running and racing long enough to use all the pockets in the new Toolbelt version!  

Lara, racing while pregnant at the Nike Women’s Half Marathon in San Francisco.

Larissa Rivers
Larissa was an athlete from the day she could walk. Larissa has run over 40 races at the marathon or longer distance, including two top 10 finishes at the San Diego 100 miler.  She is the mother of Tamzen, a 19-month old BayBird-in-training, and when she is not running or hanging out at her husband’s running store, she is working at the fitness start-up, Strava. You should join; she loves giving kudos. She says making that time to run makes her a better parent, co-worker and friend.

Larissa at Pantoll crossing during the competitive Table Rock 27k. Fellow BayBird and SFRC employee Lauri Abrahamsen was volunteering that day.

Kara Teklinski
Kara didn't discover running until moving to the Bay Area in 2004 and in 2009 she discovered the trails! Kara now spends her time on the trails with her favorite 4-legged training partner, Woody. She has completed multiple 50K through 100-mile distances and when not racing can be found volunteering at the many local events. Kara was only half kidding when she said her favorite Oiselle piece was the Yeti...

Kara at the Red Hot Moab 55k last month.

Maggie Tides
Maggie is a second-year law student at Boalt (UC Berkeley School of Law) who finds time to run despite her busy schedule and even claims that taking time to run around 12 hours a week actually makes her more productive and engaged when she is studying. Maggie is a vegan athlete and her favorite post-run recovery treat is tortilla chips with tabasco sauce. Maggie recently PR'ed the 50-mile distance at the Marin Ultra Challenge and at 28 years old, was the youngest female finisher.  She and her boyfriend, Stephen (one of the rockstar SFRC employees and shoe gurus) live in Marin with their two adopted blind cats.

Maggie at the Marin Ultra Challenge 50-miler. (Photo credit: Nate Dunn)

Jessi Goldstein
Jessi is an avid runner on and off the trails, and you’ll always spot her from a mile away with her red hair in her signature pig-tails, mac rogas and a smile on her face. This year, Jessi had her first attempt at the 100-mile distance at Antelope Canyon in northern Arizona but after running through calf-deep sand and below freezing hail and rain conditions on slickrock, she called it quits at 90 miles and would love to try that distance again for a bit of redemption. Next year, Jessi would love to travel for a destination race, embracing one of the things she loves about running--getting to see and experience places she may not otherwise.

Jessi still smiling despite the difficult trail conditions at the North Face 50-miler last December. (Photo credit: Allen Lucas).

Good luck to all BayBirds this Spring!

I grew up in Berkeley, CA, which is right next door to Title Nine headquarters in Emeryville.

When I started Oiselle, in some ways they were my North Star. A by women, for women company started by a brassy founder who profiled real athlete women alongside great apparel. They were bikers, surfers, workers, athletes, rad chicks. Women with muscles and hobbies and busy lives. Hallelujah! Real women.

When visiting home during Oiselle's first year, 2007, I made my Dad drive me down to their headquarters (with my 6 and 3 year old daughters in tow) to foist samples on any staffer I could find. We waited a long, long time in the lobby...but it was filled with balls, and boards, and jump ropes and so we moved and bounced around until someone took mercy. At the time, we didn't have much more than a split leg short, to which they were like, excuse me? Come back when you've got a real inseam on those things.

A year later, I met with the T9 gals at Outdoor Retailer. And then a year later, they placed a small order. And then things grew to the point where we met up with them in person and I had the good fortune of meeting Missy Park, their founder. I took to Missy right away (though it might have taken her longer). Through my newbie eyes I saw a strong, thoughtful, opinionated leader with a clear vision. A year after that, I pitched her on a wild idea: let's celebrate the 40th Anniversary of Title IX with a collection of graphic tees. Let's make it a woman-up event in which two companies create amazing product. I'd do the leg work, sourcing the designs, and they'd help with exposure and reach (after all, they were +20 x our size).

So began a 6 month collaboration with Missy on tees that, while sounding simple, plumbed some intellectual depths. The goal, after all, was graphics that would be much more than t-shirt flourishes. They would be art. They would be statements. They would be endearing, but also unafraid. There would be arresting images - and strong words. The two would interplay, and beg questions, and provoke answers. With each conversation, our friendship grew. And so did our ability to define feminism, as we questioned, and whittled, and characterized that elusive word. A definition that is both righteous and humble...explicit and mysterious.

The collection we share with you now is our latest celebration. It's three of our three most popular styles, in unique colors, created by Title Nine and Oiselle. The Drop Top Mesh Long Sleeve (aka Fab Fierce Long Sleeve) is the ultimate crossover piece - perfect for a run, but even better with jeans. The Baserunner (aka Vroom Tee) uses the same two fabrics, with light as air mesh at the shoulders. And the Stripped Tank is our most recent creation, with a flattering halter neckline that meets in the back with vertical strips of stretch woven for structure and subtle geometric texture. Shop the styles at the Title Nine x Oiselle Pop Up Shop. 

We hope you enjoy them as much as we do. Yes, they are clothes. But they're also a celebration of friendship.

I always kind of knew my heart rate was high. In college, our coach would have us check our HR before the start of intervals to assess recovery (the 6-second/multiply by 10 quick method). Mine was always way higher than my teammates; I quickly learned to just add 10 to what my training buddy said so I didn’t get held from an interval. 

In 2013 I had been back running (as a master) for about 3 years after a loooonng hiatus. I was generally having fun, but feeling fragile. As in, I would get a twinge after a run and be out 3 weeks. And some days I would have a really hard time getting out the door or would take the day off, but be uncertain if I was being weak or being prudent. Two of my running buddies, Mason and Robyn, used heart rate monitors…and they both encouraged me to give one a try. And then my new coach Fleshman wanted me to get one as well. Having never used a GPS watch or a HR monitor, I was not too excited to become dependent on technology…but I made the jump.

My first run with the HR monitor in early 2013 was pretty shocking. Starting out at approximately 8 min pace my HR immediately jumped to 176 and pretty much stayed above 170 for the entire “easy” run. I knew enough to know that seemed too high for a 43 yo woman. I picked up a book called “Heart Rate Monitor Training for the Compleat Idiot” by John Parker and got to work.

By trial, error, and some aggressive hill running I guessed that my max HR was 197-ish and my lactate threshold was 192-193.  And that my “easy runs” by feel were mostly in the 167-175 range. These values seemed too high, and my lactate threshold too close to my max HR, so I confirmed by VO2/ lactate exercise test and, yes, that lactate threshold and max HR were accurate. I then did a complete re-vamp of my training with these principles:

1. Keep true recovery runs (at least 2 runs per week) at 65% of HR exercise capacity: .65[max HR – resting HR] + resting HR. This is very difficult for me. I try to keep recovery runs under HR 153. At first I had to walk up any incline to make that happen, and run close to 9:15 min pace. Over time I have been able to get back close to 8-8:15 pace on some days, but only if I don’t talk or go up any incline at all.
2. Do 3-4 all-out 150m sprints every 10 days to push lactate threshold down, to help create a power zone above the lactate threshold.
3. Play with lactate threshold to work those zones more effectively. I now do some HR-only tempos, like 3x (3min at 178-182, 3 min at 182-186, 3 min at 186-190). The challenge then is how fast I can go at those heart rates; incrementally faster paces in those same zones demonstrate a validating training effect.

BENEFITS
1. I don’t dread recovery runs any more! Except it is difficult to run with friends who are used to training faster.
2. I definitely recover from workouts more effectively and leave effort to my hard effort days.
3. When I am not recovering well, my HR immediately gives me a warning to modify my training.
4. It is really gratifying and confidence building to have solid evidence of improved fitness, not just a “I handled this pace well” but “my heart rate was 5 beats lower at this same pace!!

Cool HR recordings and HR data from workouts, and this Moneghetti workout!

CAVEATS
1. HR monitor chafe…comes and goes, I have tried every strategy in the book, but now I just accept it. 

2. I sometimes ignore my HR monitor when running (especially with friends). If I get excited, or talk, or think about racing, or have any caffeine my HR is unreasonably high.
3. I don’t use HR data for VO2 max and faster intervals, other than to provide information on recovery intervals.

4. Sometimes I wear my HR monitor in races, but I don’t look at it during the race. I haven’t found that it is a useful guide for paces in race settings when my adrenaline is flowing. 

Tweet me at @drlesko if you have questions! 

Your body is engineered for balance. Finding equilibrium between strength and flexibility as well as effort and ease optimizes potential in both running and in life. Strength is dependent on flexibility — you can’t access the full power of your muscles if they lack range of motion. And flexibility is dependent on strength — you can’t safely access your range of motion without stability.  

The reality is that between workouts, work, and life in general, balance can feel elusive. So, how do we define it, and, more importantly, how do we sustain it? One of my favorite definitions of balance (via Richelle Ricard) is “… a constant and ever-evolving correction back toward center.” Ultimately, it’s up to each of us to continually redefine balance at the intersection of strength and flexibility in a way that supports us in achieving our goals.

Here’s a few simple things to help you find more balance daily…

Pay attention. The more aware you are of how your body feels day-to-day and moment-to-moment, the more readily you can address tweaks and pains before they become full-on illness or injury.

Be willing. That awareness is useless unless you’re willing to take action. Is your foot too sore to run on? Is your body craving rest? Do your hips need more stability? Be honest about what’s happening and stay willing to respond accordingly, even if that sometimes means scrapping your original plan.

Use your strength to pursue your flexibility. Going hard comes more easily to most of us than resting easy does. Apply the same focus and commitment you give your strength work to becoming more flexible in both body and mind.

Do the small things. Realize that even just a few minutes spent consciously countering the demands you usually place on your body will go a long way toward keeping your bod balanced. Five minutes of anything — whether you need to work on your hamstring flexibility or your hip stability — is better than doing nothing.

As the Spring Equinox approaches it's the perfect time to find balance. What will you do to commit to balance today?

Photography by: Claire Pepper

The Reset Revolution is coming to your living room this spring… For practical ideas to help you Hit Reset — use yoga to sustain balance — anytime, anywhere, subscribe at jasyoga.com or jasyoga.co.uk.