Learn what flower essences are and why we love them in this piece by Emily Schromm.

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Can you isolate your big toe? (And what the heck does that have to do with running?)

First, try the exercise: plant your big toe on the ground and lift the rest of your toes. If your big toe curls, you’re primarily using your shin muscles rather than isolating the muscles in your foot.

Your big toe is used the entire time your foot is on the ground while running and provides ~85% of your foot control. The less you’re able to isolate and coordinate movements of the big toe, the less your foot is controlled while running. When your foot lands and your foot moves inward, the big toe stabilizes the twisting of the rear foot on the forefoot. When your foot is pushing off the ground, the big toe locks out the foot to create a rigid lever.

Basically, the big toe is really freakin important.

Do you need to work on isolating your big toe? Try doing some "toe yoga" (like this assessment) for 1 minute daily!

Info from: Anatomy for Runners by Jay Dicharry.

By Kelly Lutz

Join Wade for a follow along EmPack workout to start your Thanksgiving!

STRENGTH x 4
10x Sumo Squat & Pulses
12x Plank Shoulder Taps
7x Burpees

ACCESSORY WORK: TABATA
10 rounds each movement: 20 sec work, 10 sec rest
Push-Ups
EmPack Ice Skaters
Weighted Jump Lunges
Toe Touch Crunches
Empack Bench Dips
EmPack Russian Twists

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Listen in as Em and Lisa discuss boundaries, spirituality, and BIRD.

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What does the word “functional” even mean? Is all strength training functional?All good questions. It could be said that yes, any movements that apply to daily life are considered “functional,” so pretty much the majority of strength training exercises.

Here are the top 5 functional movement patterns: squat, hinge, push, pull, and carry.

By Megan Flanagan

This episode is a follow-up from my episode with Chelsea Murn. On this solo podcast, I dive into questions around running and climbing, including how to schedule both in one week, how to maintain one while focusing on the other and my thoughts on rest day activities.

I mainly talk about running and climbing, but these concepts and advice can apply to any two sports that you're trying to plan into your training weeks and cycles.

By Kelly Lutz

When it comes to lifting a heavy weight, your mind will often give out before your body does. Mental fortitude is the single most important component of strength training. Because truth be told, there's something seriously so taunting about lifting heavy that requires a great deal of mental preparation. I've seen it so often: people have the physical skills and have put in the work to make a lift, but cannot get out of their head to pull it off.

Don't let the voices in your head be your weakest link. Use them as fuel and allow the fire of your inner dialogue to be a catalyst for growth and strength. Allow it to inspire you to push yourself beyond the things you ever thought possible.

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Big love,
Jennifer Knutson

This recipe is dairy and gluten free! You can also swap the prosciutto for bacon to keep that element of saltiness.

By Jules Bari

Want to mix up your potatoes for Thanksgiving this year? This side dish is beautiful, easy, and so delicious!

By Lexie Gray

Join Em and Stephanie Rome for a conversation on Ayurvedic herbs and how they work!

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