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Sandra Walsh Mee

@sandra1mee

3 years ago
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Posted On: March 28th 2024, 03:18 am
Chatting to a robot @ the sphere

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Ten years ago today, Cassper Nyovest took his Fill Up dream to Orlando Stadium. 36,000 fans, a star-studded lineup and one of the most ambitious concerts in South African hip-hop history. A decade later, we look back at the night that raised the bar for local artists.
You’ll be more than Satisfied when you see Julia and Ezra’s Paso Doble to a hit song from @hamiltonmusical during #DisneyNight ⭐️🎭 #DWTS
like eat faster bro 😩 #sofimanassyan #relatable #food #funny
Midlife is something else!🤪 hormones are nuts & I feel craaaazaayyy … I promised not to show up here pretending to be anything I’m not so leaving my truth here for ya. Hoping it helps someone feel less alone w their own crazayy feelings bc some good has gotta come outta this!🤪😅
Runners, save these 4 moves for your next strength session 👟💪 We plan our mileage, long runs and race pace… but does strength training get a spot in the calendar? 👀 If you want to build more resilient running legs, here are 4 exercises to add to your strength toolkit: 1️⃣ Standing hip abductions For hip strength and single-leg control. Keep your pelvis steady—don’t lean to lift higher. 2️⃣ Heel raises with a ball between your heels For calf strength and controlled foot and ankle movement. Rise slowly and keep the movement controlled. 3️⃣ Rear-foot-elevated split squats For quad and glute strength, plus single-leg stability. Use support if you need it! 4️⃣ Weighted single-leg heel raises For progressively building calf strength. Start with a manageable load and range of motion. Runner’s knee, plantar fasciitis, IT band syndrome and Achilles pain don’t each have one cause—or one magic exercise. Strength work is one piece of the puzzle, alongside gradual training progression and recovery. No routine makes you injury-proof 🤝 Already dealing with pain? Get individual guidance. These are exercise ideas, not a personalised rehab plan. 📌 Save this for strength day. Which move do you skip most often: 1, 2, 3 or 4? 😂👇 Follow for more running strength tips to support your next training block 🏃‍♀️ #strengthforrunners #runningtips #runningcoach
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