54 Half of 108 Sun Salutations. Thursday, Jan. 15, 6:30 PM Breakthru Fitness in Pasadena

108 BTF 2015
This Thursday, January 15, 6:30 PM at Breakthru Fitness in Pasadena, we are doing 54 Sun Salutation to set our intentions for the New Year.

Whether you made it to the first 54 Sun Salutations or you only come Thursday, to the second half of the 108, it doesn’t matter.

Join us for this focused, communal practice. Breathe, Sweat, Live, are only a few words that describe stringing together 27 A Series and 27 B Series Sun Salutations with other yogis and yoginis working on their practices.

I felt so great after last Thursday and can’t wait for the this Thursday.

It starts at 6:30 PM, this Thursday at Breakthru Fitness (on the top floor next to Trader Joes,) located at 345 South Lake Ave Pasadena, CA 91105 Phone: (626) 396-1700. Free parking in structure.

It’s only $10 for non-members.

Train Focused, Steve Mackel – Yogi in Training

The Marathon of Yoga – 108 Sun Salutations – Thursday, Jan 8 and 15 at 6:30 PM at Breakthru Fitness in Pasadena

108 Sun Salutations are a yoga tradition and what I like to call the “Marathon of Yoga”. I did my first 108 Sun Salutations 12 or 13 years ago and I was hooked but I’m not quite sure why. They are difficult, It takes a long time, it can hurt, I can feel like a wuss and the list goes on. But when you finish, and it doesn’t matter if you did all of them or half of them you feel good.

Some of Last Years Crew

Yoga and running have gone hand in hand for me when I started training for my first marathon. In 2001, I was training for the 2002 LA Marathon and quickly made yoga part of my training. I had taken a couple of classes and got my butt kicked. So, I thought I dig a little deeper. I took a beginners class twice a week. It was great balance for my running. In fact, I probably worked harder on yoga than running.

In the following years I would keep up the yoga while training for marathons, half marathon, biking and swimming. I really liked yoga and it was making me stronger and more flexible, physically and mentally. Then I went to my first 108 Sun Salutation practice. It became tradition. I did them on Solstices, Equinox(s), and right around the beginning of a new year.

In 2009, I started an annual 108 Sun Salutation class at Breakthru Fitness. But the class schedule difficult to fit in all 108, so I broke it into two sessions, like half marathons. We didn’t have 2 and a half hours. Plus, 54 quality Sun Salutations at a time are hard enough. 6 years later and they are still difficult. Since it was around the New Year I decided to make the first 54 about PURGING out behaviors and negative thoughts starting now. We write down these behaviors and negative thoughts before class and then burn them after class. The second 54 will be for setting our intentions/goals for the new year.

Burning the things we are purging from our lives
The rest is history. Join us tonight or next Thursday, January 15, at 6:30 PM at Breakthru fitness in Pasadena. 345 South Lake Ave Pasadena, CA 91105 Phone: (626) 396-1700

It’s only $10 for non-members.
108 BTF 2015

Train Focused, Coach Steve Mackel – Yogi in Training

Wanderlust Festival – Yoga in the City – LA 2014

Santa Monica, CA – Hundreds of Yogis and Yoginis gathered on the Santa Monica Pier for the Wanderlust Festivals special one day LA event “Yoga in the City – LA.”

The short video above doesn’t show much of the yoga because I didn’t want to stop and shoot video while I was deep into the class. Just know, the yoga rocked and then we rocked.

Yoga in the City featured some of LA’s top yoga teachers. They lead 3 one hour classes with AcroYoga and Copoeira demonstration in between the classes.

I am leading ChiRunning® workshops at the Squaw Valley Wanderlust Festival, July, 17 – 20, so I wanted to check out the Wanderlust vibe. All I can say in WOW! I had a fantastic time. Now I can’t wait for July. Register Here

I signed up for the 4:30 PM class lead by Tommy Rosen, Kia Miller and Shiva Rea. I got there at 3:30, walked around the Kula Market and had a glass of grapefruit and sage kombucha. That was really tasty. The 3 PM class was packed. It was fun just watching such a large group of people doing yoga. Great music spun by DJ Drez added to the high energy.

It was a warm a windy afternoon. My class started out with Tommy Rosen. We started out with a session of Breath of Fire Pranayama. We did it longer than I normally do, and I found it challenging to go that long. Tommy then took us through basic forward folds, extensions and chair poses that really opened up my tight lower back. It had a strong Power Yoga feel to it.
tommy rosen
Kia Miller followed Tommy. Kia took us through sun salutation variations. I love sun salutations. Being out on the pier, looking at the ocean and being immersed in all that energy was awesome.

Next was Shiva Rea. Shiva’s classes always seem to be atypical yoga to me. But, the way she gets you to flow with you breath and movement is magical. The events I have been to with Shiva usually end up in dancing. The music DJ Drez was playing during Shiva’s class were these cool tribal drums tracks. It worked perfectly with the flowing yoga. Everyone ended up dancing, smiling and feeling great.

I hope I can find one of Tommy’s classes here in LA. I loved his portion of the class and attitude. I will be taking Shiva Rea’s class in Squaw Valley this July. Don’t miss a Wanderlust opportunity near you!

Yoga Focused,
Steve Mackel – Master ChiRunning® Instructor

108 Sun Salutations – Part 2 – My Intentions / Goals Are Set


We finished up the 108 Sun Salutations last Thursday night with 27 B series to start and 27 A Series to finish. Once again my arms were toast, once again my mat was covered with sweat even though the room temp never got higher than 72 degrees. I feel great today.

The groups rocked it. Trust me this is a tough practice. I am always surprised how few gym members actually show and the group that does tend to be endurance athletes.

Last night we set our 2014 intentions and goals. We wrote them them and sealed them in 9 times last night. We talked about how to attain success and we shared one of our goals for accountability.

After 5 years of doing this I feel great again. I feel renewed. I feel fresh and ready to take on these challenges.

Thank you everyone that showed over the last two Thursdays. Thank you for the support and thank you for your effort.

2014 better watch because we are coming after ya! I’m thinking Summer Equinox for the next 108 Sun Salutations.

For more information on setting clear and defined goals check out this post: http://marathontraining.tv/steves-post/setting-goals-for-the-new-year-by-running-coach-steve-mackel

Train Focused, Steve Mackel – Yogi

108 Sun Salutations – Over Two Thursdays Jan. 2 & 9 at 7:30 PM

108 2014

Join Steve Mackel and the yoga crew at BreakThru Fitness in Pasadena, do it Virtually or get your yoga studio to host their own. The 108 Sun Salutations will be broken in half, 54 on Thursday, Jan. 2, and 54 on Thursday, Jan 9, at 7:30 PM

The first 54 will be for purification and the second 54 will be for setting your intentions for 2014. Each night’s 54 Sun Salutations will consist of 3 sets of 9 “A Series” and 3 sets of 9 “B Series” Bring in 2014 with purification and intention the way yogis do. The classes with Coach Steve are at Breakthru Fitness in Pasadena, CA. Members are free of course, and for these special classes, there is a $10 charge for non-members. This special price is only for 108 Sun Salutations. More info to come.

Practice Focused, Steve Mackel – Yogi

108 Sun Salutations Thursday, Jan. 12, and Thursday, Jan. 19, at BreakThru Fitness in Pasadena

This Thursday, January 12, 7:30 PM, at Breakthru Fitness we are starting my annual, kick-off the new year, 108 Sun Salutations. This week, we will do 54 Sun Salutations and Thursday, January 19 we will do another 54 to make the total of 108. Our focus this week will be purging out the clutter in our lives we don’t need. Get rid of bad feelings you may be harboring, release pent up anger, let go of guilt, grief, stress, insecurities, whatever may be holding you back. This “Sweatfest” will help you purge it out, so be prepared. This is a difficult class but all levels welcome, you move at your speed. Do what you can.

This year we are very blessed to have two of my favorite yoga teachers co-teaching the class with me. Susan Wiens – Yoga Beyond the Mat and Mark Frankel. You can attend even if you are not a BreakThru member. Non-Members only are only $10 for these two classes (normally $30) but you must tell the front desk person you are my guest. BreakThru Fitness has mats and towels if you need them.

Breakthru Fitness is located at 345 South Lake Ave., Pasadena, CA 91105 Phone: (626)396-1700, on the corner of Del Mar and Lake upstairs next to Trader Joes with plenty of free parking in the parking structure.

If you want more get there at 6:30 PM and take my Spinning class first. What a 1 – 2 punch!

Train Focused, Steve Mackel – Yogi in Training

Free Yoga for Runners this Sunday, September 11, at Lululemon Pasadena 10 AM

Free! Yoga for Runners class this Sunday, September 11, 10 AM at Lululemon Pasadena, 110 W. Colorado Blvd. Pasadena, CA 91105. You will gain flexibility, strength and a better body/mind connection if you continue to practice yoga. That’s why Gary and I preach yoga as one of the best cross-training workout for all athletes. It also makes us more aware ChiRunners. We practice mostly basic postures. You don’t have to be a pretzel person or super flexible to gain the benefits of Yoga for Runners. All levels welcome

Train Focused, Steve Mackel – Yogi/ChiRunner

This Wednesday, July 20, the final 54 of 108 Sun Salutations at Breakthru Fitness, 7:30 PM, in Pasadena

Come join me this Wednesday, July 20 at 7:30 PM, at Breakthru Fitness even if you are not a member. Special for Non-Members only $10, if you tell the front desk person you are my guest. Breakthru Fitness has mats and towels if you need them.

Breakthru Fitness is located on the corner of Del Mar and Lake upstairs next to Trader Joes with plenty of free parking.

If you want more get there at 6:30 PM and take my Spinning class. What a 1 – 2 punch!

Train Focused, Steve Mackel – Yogi in Training

Trail Running and Yoga for Runners – Starts This Thursday, May 27 at 6:30 PM

Scenes From Last Year's Thursday Nights

It’s back one of the best Summer group workouts in the area – Thursdays Trail Running at 6:30 PM and Yoga for Runners at 7:15 PM.

We meet at the Picnic Area just South of the Rose Bowl Aquatic Center, Click here for directions

5 years ago I started the now famous PTC Brick and now I am doing something like it again. Join us on Thursdays for this great combination workout that will benefit all athletes. The trail run is a 4 mile loop on the Arroyo trail down to South Pasadena, over the bridge, back up the other side to the archery range, then back to the grassy area. We’ll finish with my special Yoga for Runners class.

This workout is appropriate for all levels of athletes, from beginners to advanced. The trail run is 4 miles or 40 minutes whichever comes first meaning, slower runners head back after running 20 minutes out, no matter where they are on the course. This trail is downhill on the way out and uphill on the way back. You’ll get a good run in and can focus on your second half strength since it is uphill. Yoga for Runners is a non-traditional yoga class that combines strength and flexibility. We focus on core strength along with flexibility. This part of the training is 45 minutes and we are usually done by 8 PM.

My Thursday Workout Purpose: I am a believer in understanding the purpose of each workout. In fact, I am surprised how few people talk about workout intensity because every workout is just about getting it done. You need to vary the intensity of your weekly training to make your greatest gains. With that said, I created this workout as a high intensity workout. Many of your high intensity workouts will be shorter. I use the 4 mile loop as an above race pace tempo run or sometimes as an all-out 30 minute effort. I’ll be wearing my Heart Rate Monitor too. We follow this with a Yoga for Runners class emphasizing strength building.

I ask all the athletes I work with to really learn to listen to their bodies. This is a primary tenant of yoga.

When you increase intensity, you increase the chance for injury. Pay close attention, find your edge and know when you need to back-off.

If you already have a bunch of high-intensity workouts take it easy with us on Thursdays. Every workout is your own, do what's right for you.

If you are new to yoga, Yoga for Runners was created with beginners in mind. I will discuss form in detail and how it can improve your running, biking and swimming. You go according to your ability level.

What do you need to bring? Running clothes, sweats (in case it cools down) and a yoga mat or a towel. We do the yoga on grass so I just use a towel for our seated poses. I like to be barefoot on the grass.

I recommend you do the entire workout yet many just show up for the yoga, while some just join us for the run.

Cost: As many of you know I’ve been coaching free workouts for years. This year I am asking that you consider making a donation after the training. I’ll bring a box that you can give what you like. I think somewhere between $3 – $10 is fair and it is up to you. I will take 25% of whatever I make each week and donate it to a local charity.

Train Focused, Steve Mackel – Yoga Teacher


Strength and Balance Training for Speed with ChiRunning® Coach Ryan Miller



ChiRunning® Coach Ryan Miller out of Boston runs a 5k in 15 minutes and change, that's fast, you do the math. With ChiRunning® and a stability disc, he has taken time off his old PR. He demonstrates some exercises and talks about secrets that help him pass his


Check out Ryan Miller web site: http://www.sisuproject.com/

Balance and Focus, Coach Steve, CPT


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