Through the years, my relationship with yoga has, of course, gone through its phases. There were times when I practiced every single day, sometimes taking class twice a day; there were times that a few weeks went by and barely a down dog did I do. When I had my first child, I sat in bed in the recovery room at the hospital and laid my recently empty belly out over my thighs in Pascimottanasana, weeping with gratitude for the ability to do a forward bend once again.

The carpal tunnel that I had suffered from all through that first pregnancy miraculously gone, I pressed my hands into the floor and stretched back into downward facing dog, luxuriating in that stretch, and letting the tears come and flow freely. Tears of joy that I was a mother now, tears of grief that the life I once knew was gone forever, and tears of acknowledgment that this practice allowed me to FEEL and to bring up emotion that may otherwise have been squelched, had I not been able to tap into it through the body.

The yoga has, like an old, devoted friend, stood by my side, a constant companion through times good and bad. Feeling PMS ? Goddess pose to the rescue. Congested? Kapalabhati breath. Sad and vulnerable? Child’s pose with a bolster. Joyful? Back bends! I have rehabbed every injury through this practice. Cyst behind the knee? Virasana with a mat roll, draining the fluid…

So, when Tao Porchon-Lynch, a woman who has been practicing and teaching yoga for a VERY long time, offered to come and teach a couple of workshops at my yoga studio, KamaDeva Yoga, I jumped at the chance. Here was a woman who was the living embodiment of what I knew and believed this practice to be.

She arrived at the studio and I was immediately taken aback by the brightness of her eyes — there was an amazing clarity and wisdom in those eyes. I was mesmerized. She started out class by quoting the famous Vietnamese Buddhist monk Thich Nat Hanh: “Nothing is impossible. Just look within.”

She went on to say, “Don’t look for tomorrow. Tomorrow never comes. Take away FEAR. Fear creates disease.” The students, myself included, were in awe at the seemingly endless amount of energy this woman possessed. When she proceeded to fold her legs into the lotus posture, place her 93 year-old hands on the floor, fingers spread wide, pressing into the earth with so much deliberate, beautiful precision, and lift herself up into MAYURASANA (peacock pose — pictured here), the whole room gasped.

What was most striking about her though, was not her physical ability, but these three qualities that I felt she possessed in abundance…

Ease, Joy, Gratitude

She THANKED me several times, at least, for hosting her at my studio. She thanked the students, several times, for coming to the workshop. The first thing she said to me upon greeting was, ‘THANK YOU.” I was so struck by this…  and the fact that it was so evident that she actually meant it. This, more than anything, has stayed with me months later. And I think it is this that lends itself so purely to the other two qualities of ease and joy. She is grateful for her life, 93 years-old, she is happy and present and at ease.

Thich Nat Hanh says, “Compassion is a muscle,” meaning that we can strengthen it, cultivate it. I think that gratitude is a muscle as well.

How can we, like Tao, cultivate this muscle of gratitude? The next time you come to your yoga mat, as you move into your first posture, say thank you inside. As you move into your second posture, say thank you again. Try an entire practice of ‘thank you.’ I would love to hear your thoughts about this experience.

With Gratitude,
Jessica Bellofatto

Join me on retreat: JessicaBellofattoYoga.com

JESSICA BELLOFATTO is not only a certified yoga teacher, but is a burgeoning triathlete, soon-to-be cycling coach, doula, business owner, and mother of two children. Known for her easy laughter, radiant energy and matchless knowledge of the body... more»

Known as “Peti” among her friends and teammates, Heather Petri was disappointed there wasn’t a girl’s water polo team at her school, Miramonte High. So naturally, she played on the boy’s water polo team, instead. She later helped found the girl’s team, leading them on to win the North Coast section title during her senior year. Her favorite color, fittingly, is aquamarine blue.

Heather continued playing at UC Berkeley, where she graduated in 2002 with a B.A. in Integrative Biology. Not one to shy from big dreams, she aspires to one day be featured on either Oprah or the Ellen DeGeneres Show. But, she’d also settle for a photo on a Wheaties box (her choice breakfast before training? A bowl of cereal).

In the meantime, Heather says she and her team focus on their Olympic training. Since training is exhausting and takes up the majority of her time, Heather places great importance on spending time with friends and family. Going to the movies or going out for coffee offer a nice reprieve from the physicality of her life. But training isn’t always serious. Their coach once had them split up into two teams and perform a dance-off. Breaking the monotony up with a little fun, Heather says, is just as important as training in the pool.

Follow Heather on Facebook »
Follow Heather on Twitter »
Meet the rest of the USAWWP Team »

I’m so excited we featured ustrasana in our recent catalog. I’ve been looking for an excuse to open this topic up. I’ve broken this series down into three levels — beginner, intermediate, and advanced back bends  — so there is something for every spine. Let’s get started!

STRENGTHEN YOUR CORE. A strong core = a strong back. The low back has nothing to support it, except your abs. I know core work is not everyone’s thing, but you can do very gentle maintenance. I remember when I realized that doing 5 or 10 minutes a day made a huge difference — it opened up a whole new world for me. So don’t burn yourself out trying to do a marathon of core work. Do just a little each day. Also, quantity does not equal quality. You can get more out of your core work by doing a little just right, as opposed to a lot done sloppily.

WARM UP YOUR BACK. I hardly need to mention this, but to do back bends you have to spend some time warming up your back. You should warm up for everything, but back bends are especially important. The key here is to take it slow. If it starts to feel funny, take a break or take a step back. When I warm up for back bends, I don’t skip anything. Even if the first steps seem easy, you never know what state your spine will be in that day. Best to be sweet with it.

SLOW DOWN. Channel the tortoise here — slow and steady wins the race or, in this case, gets a healthy spine.

BREATHE. Yup I know…  I’ve said this a million times, but really use the breath to guide you. If you’re not breathing, take a step back.

PREPARING FOR BACKBENDS: CORE STRENGTHENING & STRETCHING

Bicycle. Lay on your back and bring your knees and calves up to a 90 degree angle. Place your hands behind your head, elbows out. Extend the left leg and twist your torso and arms toward the bent right knee. Come back to center and draw both knees together. (To make this harder, tuck and lift your tail bone here.) Switch sides and repeat for a total of 10 on each side.

Scissor. Stay on your back, legs straight up towards the ceiling. Point your toes, then begin to lower your legs towards the floor, alternating the cross of your feet as you go down — as if your feet are scissors cutting the air. When you reach the floor, come back up using the same movement. Repeat 5 times up and down.

Navasana  (Boat Pose) with Foot Taps. Come up to sitting on your sits bones. Place your hands behind your thighs, knees bent with toes touching the floor, and extend your right leg up as far as you can. Release your hands (you can always keep them behind your knees if necessary).  Keep your knees at the same height, with your left toe just touching the floor, then switch so the left leg lifts and right toe taps the floor. Repeat for 10 on each side.

Setu Bandhasana (Bridge). PHEW… relax. Laying on your back, bring your feet back by your hips (hip distance apart), arms by your sides. Tuck your tail and lift up your spine one vertebra at a time. If you want more opening, rock your shoulders under you even further, clasping your hands behind your back on the floor. Breathe and enjoy the stretch in the abs.

BEGINNER BACK BENDS

Bhujangasana (Cobra Pose). Laying on your belly with palms by your side, press into the mat and lift your chest. Draw your shoulders away from your ears, onto your back, and pull the heart forward. To build strength, take the weight out of the hands. Try to tuck your tailbone into the mat, toes pressing down, to take the pressure out of the low back.

Sphinx Pose. Lay on your belly and place your forearms on the mat, elbows under the shoulders, hips on the floor and upper back/chest lifting. Draw your elbows back towards your torso (without really moving them) and draw your chest forward between your arms, spreading out the belly on the mat. As you did in Bhujangasana, try to tuck your tailbone into the mat, toes pressing down, to take the pressure out of the low back.

Urdhva Mukha Svanasana (Upward Facing Dog). Laying on your belly with palms firmly on the mat under your shoulders, press up, rolling onto the tops of your feet as you straighten your arms (don’t lock your elbows) while lifting your thighs and knees off the floor. Draw your shoulders down onto your back AWAY from the ears and open your chest.

INTERMEDIATE BACK BENDS

Dhanurasana (Bow Pose). Lay on your stomach and draw your heels into your hips. Reach back for the outside of your ankles with your hands. To lift your torso up, kick into your hands with your ankles, drawing the heart forward and shoulders onto your back.

If this is too strong, take it one leg at a time. Start with the left arm in sphinx position and the right hand reaching for the right foot, then kick into your hand and draw the heart forward. Repeat on the other side.

Salabhasana (Locust Pose). Arms on the floor by your side, slowly lift your chest, arms, and legs. Draw your shoulders onto your back and pull the heart forward. Repeat to build strength.

Ustrasana (Camel Pose). Come to standing on your knees (put a blanket under you if you have sensitive knees). If you’re new to camel, take a block on either side so you can place your hands on them for support as you gently lean back. As you lean back, keep the hips pressing forward so they stay stacked over the knees. Even as you are back bending, keep the tail bone slightly tucking under and the belly engaged — not clenched, but awake. If you can move further without the blocks, bring your hands to the back of your pelvis, fingertips pointing up, and start to lean back keeping all the above points in mind. Your shoulders are going to try to eat your ears — don’t let them! The next level is to tuck your toes and take your hands to your heels.

If you’re more flexible, untuck your toes and slowly release your head back, being careful not to strain your neck. Once you’ve mastered camel pose on land, you’re ready try it on a stand up paddle board!

ADVANCED BACK BENDS

Urdhva Dhanurasana (Wheel Pose). If you’d like to go further, you can work on wheel pose. Start by laying on your back, knees bent, feet by your hips, and hands by your shoulders with fingers pointing towards your shoulders. Slowly press up and place your head on the floor. Once you are stable, continue lengthening out the arms until they are straight. Again keep the tail bone slightly tucked, core engaged and shoulders moving onto the back. Hug the knees in towards the center line — don’t let them fly out. Are you breathing? When you’re ready, slowly lower down onto your back.

Kapotasana (King Pigeon Pose). There are several ways to get into this asana — some may be easier than others for you.  One option is to start in Supta Virasana (reclined hero pose) and walk your way up into it. Similar to wheel pose, place your hands on the floor, fingers pointing towards your shoulders. Press the body up, arms straight, then lower one arm down at a time onto your forearms (bringing the head to the floor) reaching towards your toes.

Another option is to come into it from camel pose. Move your toes slightly closer together, then tuck your chin and lean back. Open the upper chest and shoulder blades on the back as much as you can, then place your palms on the floor, fingers pointing towards your feet. Using the hands on the floor, open through the groin as much as possible, then walk the hands back towards your feet until you can lower your forearms onto the floor and rest the crown down.

These are very advanced back bends — please practice with guidance from a skilled yoga teacher.

FINISH UP!

Wide Adho Mukha Svanasana (Down Dog). Move into down dog with your hands shoulder width apart, feet wider than your mat. Keep your low back relatively convex to gently help your spine relax. Your knees can always be bent. Make this a gentle one.

Virasana (Child’s Pose). At last! Lower your hips onto your heels, resting in this gentle forward fold. Avoid flipping back and forth between back bends and forward folds — try to finish your back bending sequence, then take a gentle forward fold to allow the spine to equalize.

Photos of Hannah by Bretography

HANNAH FRANCO is a yoga teacher and designer for Athleta. She began her exploration of yoga during her second year of art school. The incredible feeling of presence and lack of stress that unfolded after her exposure to yoga led her to direct every aspect of her life towards it. She took a transformational trip to India to deepen her studies in 2008, where she was certified. Her focus as a teacher is to bring community together and harmonize the way we all interact with compassion and love. Her classes are a blend of Hatha yoga and Vinyasa, and are suitable for all levels with an emphasis on creativity, steadiness and presence. For more from Hannah, visit HannahFrancoYoga.com »

What inspires me to coach?

When I see a girl who realizes for the first time that she can choose her friends or that it is okay to confront someone if done properly; seeing the “light bulb” go on in her head is inspiring.

When I listen to a girl who realizes that she loves to run or that meditation is wonderful; watching her incorporate a healthy activity into her life is inspiring.

When a girl lets me read a journal entry because she wants to share what she is thinking and how much she has changed; the change in her thoughts and feelings is inspiring.

When I arrive at a practice and one of the girls gives me a hug hello like it is the most natural thing in the world; opening herself up to letting others into her inner circle is inspiring.

When a girl finishes the practice 5K and for the first time in her life feels like she accomplished something on her own; her smile and confidence is inspiring.

When I observe the girl who embraces and becomes comfortable with portions of her feminine side; watching her accept herself is inspiring.

When I see these transformations repeated with new girls every season I feel blessed to have been such a small part of their transformation. Their transformations are truly inspiring!!

By Kim Long
Cincinnati, OH

Girls on the Run is a non-profit program that inspires girls to be joyful, healthy and confident using a fun, experience-based curriculum that creatively integrates running. Athleta is thrilled to provide national support as they promote our shared core values of courage, self-confidence and athleticism. And you can be a part of it all too. Volunteer. Donate. Become a coach. Make a difference.
Learn more at GIRLSONTHERUN.ORG »

About a year and a half ago, I was morbidly obese, depressed, and going nowhere in life. I reached a tipping point, and decided to change. I began to eat right, move more, and head my life in a new direction. My weight slowly declined, and I returned to school, but something was still missing in my life.

When a friend of mine completed her first marathon, she was on fire with excitement. I heard myself telling her the same thing others say about running, “I’m just not a runner.” Then it hit me… I was tired of NOT being something, I wanted to BE something.

That night, I took my first steps on a treadmill. A week later, I could “run” for 5 minutes and was overjoyed. Sometime soon after, I took a big step and signed up for my first half marathon. Yikes! Nothing could beat the way I felt after finishing a run, or how accomplished I felt at each little milestone (my first full mile run, my first blister, my first 5K). Was I a “runner” yet? Maybe, but I still wasn’t sure how far this new obsession would take me.

Although I still don’t know when I became a “runner,” I do know when I realized I would always be one — when my feet first crossed the finish line of my half marathon, I was a changed woman. Only a few months later, I am a leaner, happier, and a more complete human being. I finally AM something, I AM a RUNNER!

Kate Thompson, Athleta Iron Girl

At each Athleta Iron Girl Event, we present an award to honor one woman whose story has the power to inspire us all. If you're registered to participate in an upcoming Iron Girl event, click here to learn more and share your story »

My mother. My inspiration. How she helped me to see beyond the finish line.

I’m a muscular and competitive woman – just like my mother. Yet for us, there is no singular competition, event, or race that can mark who we are. We choose not to dwell on any distinct moment of glory because we’re in it for the long haul. This is our sporting ethos, but also our way of life.

One case in point: the complete renovation of our house – a gargantuan project that started when I was a young girl of eight and continued years later. We didn’t hire a contractor. Instead, my mom, grandfather, older brother, and I gutted the old run-down house and rebuilt it almost entirely on our own.

From ages 8-11, every day that I wasn’t in school, I spent hours pulling up old linoleum, carting bricks and wood, sanding doors, and so on. If this sounds exaggerated, let me tell you: I, like my mother, had (and have) the muscles to prove it.

To be fair, some of my youthful strength was built through swimming. My summer schedule went something like this: 7-8:00am – swim team practice; 8:30am-12:30pm – house renovation; 12:30-1:00pm – lunch; afternoon – open swim at the pool. My mother set the schedule, determined to keep her kids active, productive, and strong.

And so my early years were filled with two series of races: my swim meets and each next stage of completion on the house. Just as our swim meets grew in importance throughout the season until the culminating regional championship, our house followed a series of mounting stages – demolition, new walls, bathroom done, bedroom finished, and so on. Each stage was a “finish line” in its own right – and yet only one small part of a greater, ongoing project.

(Although we moved into the house when I was 10, it wasn’t “finished” for another year. And in the strictest sense, the house never will be completely done. Thirty years later, my mother continues to make fixes and improvements.)

My mother taught us to approach every athletic endeavor in much the same way. The whole family celebrated when my mother earned her karate black belt in her mid-40s. But she didn’t make too much of the event and within days was back in the dojo working toward the next level. Why? This particular athletic journey had only just begun. (Today, at age 68, she is a third-degree black belt and still practices at the dojo several times per week.)

I swam as a child, then turned to track and cross country in my high school years when my pool shut down. These days, now approaching age 40, I swim in a masters group and compete in road races and triathlons. In each competition, as I struggle toward the finish line, I push myself hard. But I also ease my nerves and take heart from the ever-present reminder that my mother engraved upon my soul – In any race, the finish line is just one stopping point along the way. The real journey never ends.

Linda Watts is an active daughter, mother, wife, and friend. Among other projects, she writes about health topics for the HealthHub blog.

Linda’s quote submission was chosen for our Mom Taught Me to Be a Good Sport Quote Collection, a series of inspirational images for sharing with the wise moms who guided us along the way.  Learn more »

People always wonder how to extend the benefits of their own yoga practice to their family members; if I had a nickel for every time I’ve heard, “but my husband would never do yoga!” I maintain that what you do on the mat has a positive effect on your family. So maybe your husband and your children don’t practice yoga, but they indirectly benefit from you being more balanced. Partner yoga is a unique way to entice your family onto the mat. It won’t be your 90-minute, sweat-drenched vinyasa practice — but it will forge new connections to people you love through yoga.

Yoga has been part of my daughter’s life since before she was born (I taught my last yoga class 3 days before her birthday!). She views it as normal, and part of daily life. She will watch me, imitate some of the poses, and as I like to think of it, soak up some of the good energy I’m giving off. When I’m really lucky, she’ll rub my third eye while I’m in savasana and softly chant, lokah samastah sukhino bhavantu — may all beings everywhere be happy and free. She also adores partner yoga and playing with me on the mat. I’ve focused this practice to cultivate physical connection — it’s like a series of different-shaped hugs. We’re sharing this practice in honor of Mother’s Day, so grab your mom, your son/daughter, or really anyone you want to give some yoga love. (My daughter is small, but you can do most of the pictured poses with a family member who is larger than a six-year-old.)

Celebrate Mother’s Day with some asana à deux!

Join Margaret at her LUXE Cowgirl Yoga Retreat and enjoy yoga and horseback riding under the Big Sky for all levels of yoginis and equestrians. Book either of the season “bookend” retreats — June 14-17 or Sept 27-30 — by May 31st, 2012 and mention the Athleta Chi blog for 10% off the retreat price. Visit BigSkyYogaRetreats.com for details »

Back-to-back Breathing

How amazing it feels to connect your breath, your life force! Sit back-to-back, close your eyes, quiet down and breathe together. You can take anjali mudra with your palms together at your heart center, or rest your hands in your lap. Once you get settled, your breath will synch naturally; feel each other’s inhale as your backs expand into one another, and the release of your exhales.

Stay here for 3-5 minutes; you might want to set a timer. I love how this teaches children to sit quietly and pay attention to their breath. (And adults can always use the reminder too!)

Warm-up Twist

Twists feel great – but the best part of this one is figuring out your hands!

1. Take your right arm behind your back, and reach your left arm across; your partner reaches her left arm behind her back and her right arm across. Join both opposite hands.
2. With joined hands, sit up tall to lengthen your spine as you twist to the right, your partner to the left. Hold for 5 deep breaths, using your joined hands as leverage to deepen your twist.
3. Switch sides!

Straddle Hug

This one stretches out your hips, hamstrings, and upper back.

1. Face each other and take your feet apart into a straddle.
2. For 2 adults, you can place the soles of your feet together; a child can place her feet on the inside of your ankles (as pictured).
3. Fold forward from your waist, and take hold of each other’s upper arms or shoulders. Let your heads gently come together.
4. Keep your feet flexed and legs slightly engaged.
5. Hold for 5-10 deep breaths. Release your arms first and sit up, then slowly bend your knees.

Standing Straddle Reach-Through

This one stretches out your hips, hamstrings, and lower back.

1. Standing, take your feet apart into a wide straddle, facing away from one another with a foot or two in between you.
2. Turn your toes in and your heels out, and energize the legs so that you can feel the outer edge of your feet pressing down.
3. If you have a grown-up partner, your bums should come together as you fold forward. If you have a smaller partner, her bum comes under your legs and you can help stabilize her stance with your inner legs (as pictured).
4. After folding forward reach for each other’s hands.
5. Hold for 5-10 deep breaths. Release your hands and take them to your waist. Soften your knees slightly and slowly roll up to standing.

Down Dog – Up Dog

This vinyasa requires you to coordinate your breath and movement with those of your partner. If your partner is under 10, barking in up dog is fun. This works best with a grown-up/child pair (one person needs to be smaller than the other).

1. Start in downward facing dog, with the smaller partner under the grown-up one. Smaller partner’s hands are placed inside the grown-up’s hands.
2. As you inhale, slowly come forward into upward facing dog.
3. As you exhale, push back into downward dog again.
4. Repeat 5-10 inhale/exhale cycles. When you’re done, the smaller partner can come into child’s pose so the grown-up partner can easily step over her.

Partner Tree

This takes the balance pose challenge to a new level. Also, the bigger the difference in size between partners, the more challenging it is to balance. But don’t give up! It’s fun to get even a moment together as a tree unified by balance.

1. Stand side by side, with your arms around each other.
2. Bring your outside foot up onto your inner thigh, above your knee. You can use your hands for help.
3. Bring your other hands together in front. Use this grip to help get balanced. Keep leaning into one another to also help get balanced in the pose. More equally sized partners can bring their hands together in anjali mudra.

Stay here as long as you can! And keep trying til you get it, even if it’s only for a few moments.

Child’s Pose

This lovely back stretch has a grown-up partner on the bottom and the smaller partner on top; don’t reverse it, unless you have a grown-up partner.

1. Take child’s pose, and have your smaller partner sit carefully on or above your sacrum (higher up for shorter partners, lower down for taller). Top partner’s feet should be on the floor.
2. Have the smaller partner slowly lie back on your back, and extend her arms overheard. Bend your elbows and take hold of her hands.
3. Hold for 5-10 deep breaths. Smaller partner takes her hands to your hips, and uses them to help her sit up.

Double Bow

Our favorite! And it’s great strength work to lift someone up into bow with you.

1. Lie on your tummy, and have your partner lie on your back.
2. Both partners bend their knees and reach back for the outside of their feet.
3. Bottom partner lifts up, and top partner comes along for the ride!
4. Hold for 3-5 breaths, then gently release. Top partner carefully rolls off.

Savasana

No instruction needed—except be sure to hold hands.

Happy Mother’s Day, and Namaste.

Photo Credit: Larry Stanley, Montana-People.com

MARGARET BURNS VAP is the founder of Big Sky Yoga Retreats, combining yoga and outdoor fitness in Montana Big Sky country. Her relationship with yoga began almost a decade ago as a way to balance her hectic New York City lifestyle and a corporate career with cosmetics giant L'Oreal... {more»}

I need a reason to run. I just don’t go out there and pound the pavement. That’s why I love racing! Having a goal to train for and a finish line on the horizon motivates me and gives me something to work toward. Running the More/Fitness Women’s Half-Marathon was all the motivation I needed to break my winter running hibernation and get back on the road.  I started my training with three runs a week. I find this is the perfect number—enough running to be prepared, but not so much running that I have to give up the spinning, barre classes and other workouts that I enjoy.  Typically, I like to do one speed workout, one tempo run and one long run. Since this was my first race of the year, I focused more on building back up my base with tempo runs (2-4 mile runs at a comfortably hard pace).  Once I have to run for more than an hour, it’s nice to have some company, so I joined the Athleta Upper West Side Run Club for a few of my Sunday morning runs. It was a great group of ladies and the leader (Sponsored Athlete Laura Skladzinski) was incredibly motivating—she made each mile fun. I highly recommend checking out your local store’s running club. They are open to all abilities, so don’t be shy!

Once I was running double digits, it was time to pick out my race day outfit.  First to give me extra motivation and second to make sure I had worn it at least once before the big day.  This season Athleta is filled with color!  Bright oranges, greens, reds and blues! I was immediately drawn to the skorts.  I’d never worn a running skort, but Athleta’s were so cute.  I loved the Laser Cut Skort with the delicate little patterns along the hemline. However, the Swagger Skort stole my heart, as soon as I put it on; I knew it was the one.  Not only do I love ruffles, but the way the layers crossed at the side was very flattering. Sold. For my top, I knew I wanted a tank with a built in bra and pockets.  The Energy Tank was the winner, it had not one, but two pockets and I loved the pretty lilac shade.  Finally, I picked out something warm to wear before the start.  The Long Sleeve Wonder Wick It Tee was perfect because it was light as air, yet warm enough for breezy spring weather.  Plus, it had very pretty lace detailing on the back and sleeves.  I love workout wear that is athletic and girly at the same time.

Back on the road I finished out my training at 12 miles and took a full week taper.  My training wasn’t perfect, but I knew the race day endorphins would provide the kick I needed to make up for a couple missed runs. The day before the race I did a light three-mile run and took my time foam rolling to loosen up and prepare my muscles for the race ahead. The morning of the race, I tucked my GU in the pocket of my tank and stashed my credit card and key in my skirt pocket and was ready to go.  During my first few miles I had a little self-doubt.  I wasn’t sure whether my body would be able to take the many hills ahead. As racing is so mental, I had to push those thoughts out of my head and focus on the positive. I was very happy with my pace, and by mile five I had gotten into a rhythm and the doubts faded away.  Before I knew it, I was approaching the 72^nd St transverse where a large crowd was gathered!  Their cheers gave me the boost I need to run back down the bottom of the park.  As I passed the finish area and thought, I will be back soon!  With only one lap of the park to go, I had no doubt I would finish. The second time up Cat Hill and the Great Hill were a bit slower than the first, but I was still enjoying myself. There aren’t too many all women races, but I always love when I get the opportunity to run one.  Power to the She!  Finally, I was around my third and final pass around the bottom of the course and was on my way up to finish on East 72^nd St. Once the finish line was in sight, the energy all around me rose as we all pushed to the finish. It felt awesome to finish—especially when I was handed a medal!

I hadn’t been running to PR, but it turned out to be my fastest half in years—even despite all those hills.  The More/Fitness Half Marathon was a great way to kick off my race season and get me excited for future events.

MELISSA DAVISON is a New York City resident and workout junkie. She keeps motivated to stay fit and active by trying out new workout classes, signing up for races, and keeping an eye out for a fun fitness challenge. Read more about her healthy adventures in NYC at her blog fitnessnyc.wordpress.com.

In any physical sport, you need to determine if the benefits outweigh the risks and if the end result is worth it. If any of you have ridden a wave, I’m sure you will agree that when it comes to surfing, it most certainly is!

As a beginning surf instructor I hear many excuses from people about their hesitation to learn to surf. Often these excuses are based more on fear, so I decided to address the most common ones.

1. What about the sharks?

There are sharks in the ocean. Remember we are going into their environment. I know that sharks do not hunt us as prey, and most shark bites actually are a result of mistaken identity by the shark. We may look like a tasty seal or other aquatic animal. They are not waiting in the shadows for us to paddle out just so they can get a tasty lunch. They usually mind their own business and stay away from us. I’ve actually seen a few and felt one or two bump into me while in the water. I know people who will not go into the ocean due to their fear of sharks, and it saddens me that they are missing out on all the fun and pleasure the water has to offer.

2. “I’m too old, too overweight or too out-of-shape.”

Surfing is a very physical sport, but never say you “can’t”. (My grandmother’s favorite saying is, “Can’t means you don’t want to!”) I’ve given lessons to women in their 60s! If you want to learn to surf, begin training for it now. I offer tips about “Getting in Surfing Shape,” and just like training for any other sport, if you begin to see the results, you will stay motivated. Soon you will be paddling faster, popping up quicker, and riding the wave longer.

3. Surfing is too dangerous.

Surfing can be dangerous, especially if you don’t know what you’re doing or are out in conditions that you should not be. Make sure you take several lessons with a competent, knowledgeable and experienced surf instructor. Surfing isn’t just about riding a wave, it’s about safety, etiquette, proper board and wave selection, weather and swell conditions and other important factors that you should be aware of. Never paddle out in conditions that are too big for you. Know what you are capable of. As a beginner, riding a small, knee-high wave is just as much fun for you — as a head-high wave is for a more experienced surfer. Remember, you don’t have to prove anything. It’s all about having fun and enjoying the ocean.

4. Falling is going to hurt!

Every surfer wipes out. As a beginner, it will happen many times. Luckily, water is very forgiving, and if you know how to relax and not try to fight it, you will be fine. If you’ve taken surf lessons, you will know how to protect yourself when you do fall to avoid injuries. At first, you may feel like you are inside a washing machine, but if you change your mindset from “Oh no!” to “Okay, here we go!” your wipeouts won’t be intimidating.

5. Surfing is too difficult to learn.

Good surfers really make it look easy, don’t they? The truth is, surfing has a very high learning curve but that shouldn’t intimidate you. You will begin to realize that paddling through whitewater, catching your own waves, and getting to your feet takes a lot of endurance, patience and practice. Don’t expect to be the next Kelly Slater after your first lesson, but if you train hard, get in the water regularly and have fun, I promise you will be thankful that you ignored your fears and went for it! And when you catch that perfect wave — and ride it all the way in, you will turn around and go right back for more!

Photo Credit: Sarah Schwind

MICHELLE SOMMERS is an accomplished surf instructor who specializes in teaching women how to surf through individual lessons and weekend camps. An avid outdoor runner and cyclist, Michelle did not start surfing until her mid-20s... {more»}

In March we asked you to help us create something special to celebrate moms during the month of May by sharing all the ways your mom helped you grow. From more than 1,500 entries, we selected 10 of our favorites and used them to create this Mom Taught Me to Be a Good Sport Quote Collection, a series of inspirational images for sharing with the wise moms who guided us along the way — or anyone who needs a bit of motherly advice.

There are many ways you can collect and share these beautiful quotes…

• Mom Taught Me to Be a Good Sport on Facebook »
• Mom Taught Me to Be a Good Sport on Pinterest »
• Visit any Athleta and pick up a free Mom Taught Me to Be a Good Sport postcard (while supplies last) »
• Click any thumbnail below for the full-size image, then right click the image and save the jpeg to your local computer. From there you can print for inspiration or sharing, send via email, etc.
• Or, click the +Share icon below the thumbnails for more sharing options.

Thanks and congratulations to the $150 Athleta GiftCard winners — Katie, Kristy, Juanita, Jen, Susan, Christy, Michele, Linda, Lorie and Daisy — for sharing your mom’s words of wisdom!

♥ Team Athleta