Month: March 2016

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Day 18: Flex Friday

Flex FridayIt’s Flex Friday…show me those guns!

We are all gaining definition in our arms and Gwen started the gun show today…I want to see more!

It’s the start of Spring Break for us so along with gaining muscles…I see a tan in my very near future…thank goodness because I am pale and ready for some rays.

Let’s knock out arms today and get the weekend started right!

Day 18 exercises: 3 sets of 15

  • Upright Rows
  • Bicep Curls
  • Hammer Curls
  • Calf Raises (1 set of 10x each side)
  • Plank – 1 minute (2X)
  • Side Planks – 1 minute (1X each side)
  • Calf Stretches
  • Bicep Wall Stretch

How to videos can be found here and stretches are at the bottom of today’s post. 🙂

I see lots of stretching going on this week and I LOVE it! I hope you’ve committed the 7 Key Stretches to memory since we’ve been doing them so much but if you need a reminder, they can be found here.

Bonus: #FlexFriday – Your choice for the Bonus – Slender Sexy Arms or Toned Sexy Arms Which is your favorite?

Running Drills and Speed Work: I hope you’re all working in your running drills and speed work. If you haven’t yet…check them out here and find some time to get them in today!

Long runs coming up tomorrow and Sunday so get lots of rest, eat well, and make it a fabulous Friday Core Crew! 🙂

Bicep Wall Stretch
Calf Stretch

 

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Day 17: Love Leg Day!

last squat repMy Favorite leg day!! Squats, Donkey Kicks & Fire Hydrants oh boy!

It’s time to knock out a killer leg day then rest up so we can tackle those races and long runs this weekend!

What’s on your schedule this weekend? Let me know so I can be thinking about you and cheer you on!

Day 17 exercises: 3 sets of 15

  • Squats
  • Donkey Kicks + Fire Hydrant
  • Single Leg Deadlifts
  • Calf Raises (1 set of 10 each leg)
  • Planks – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

How to videos here…stretching exercises at the bottom.

Bonus: #GetClammy

Basic clamBasic Clam: 10 – 15 times

Lie on your back with your knees bent and your feet flat on your mat. Place a plump pillow or medicine ball between your knees and lengthen your spine. Exhale as you engage your inner thighs and squeeze the pillow. Inhale as you release the pressure without dropping the pillow. Do not allow your tailbone to lift up as you squeeze; keep your spine long so that your tailbone stays down, recommends Robinson. Perform 10 squeezes, noticing how it feels to keep your pelvis steady while engaging your inner thighs.

Open Clam: 10 – 15 each sideopen clam

Lie on your side with your spine aligned with the edge of your mat. Stack your legs one on top of the other, and tuck your knees forward about 45 degrees. Exhale as you lift the top knee up, keeping your feet stacked. Your legs should look like an open clamshell. Inhale as you close your legs. Keep your pelvis steady throughout the movement. Intensify this exercise by squeezing your buttocks three times in the open clamshell position.

Clam Squeeze: 10 -15 timesScreen Shot 2016-03-17 at 5.44.06 AM

Stay in the same position that you used for open clam and place the pillow between your knees. Keep your feet stacked as you slowly exhale and gently squeeze the pillow. Keep your spine long so that your back does not tuck or arch. Inhale as you release the pillow. To intensify this exercise, perform three tiny pulses when you are in the squeezed position.

Reverse clamReverse Clam: 10 – 15 each side

After performing clam squeeze, put the pillow aside. Keep your knees pressed gently together and rotate your top thigh inward to lift your shin and foot upward. Your clamshell is now opening to the rear. Exhale as you lift up; inhale as you close the clamshell. Repeat this movement without allowing your spine to tuck or arch. To intensify this exercise, add tiny pulses – about ½ inch — in the open clam position.

Running Drills and Speed Work: Have you added the high knees and grapevines in before you run this week? What about last weeks butt kicks and bounding? Have you thrown in some speedy fartleks while pounding the pavement (or treadmill)? If not…try them! These are fun drills that will give us strength, power, and speed! Click here for Monday’s post with all the info you need to do them properly.

When you’re hating me (in a good way 😉 ) remember that…

exercise makes you happy

Make it a great Thursday Core Crew! 🙂

Stretches:

Calf Stretch
Pigeon Pose
Quad Stretch

 

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Day 16: Suck It Up…or Suck It In

Who’s ready for some ab work? I know…I know…we are all sore…but you know that saying we have all seen a million times now…

suck it up buttercup

Suck it up now to avoid sucking it in later! And of course there are other benefits to a lean, strong core. According to the Runner’s World article, The Core of the Matter, “A well-balanced core improves your running economy. Result: faster times.” No love handles and we can run faster? I’m in!

Day 16 exercises:

  • Russian Twists – 60X (each side)
  • Burpees – 15X (this should be easy after all the burpees we’ve been doing this week. No push up required! 🙂 )
  • Bridge – 2X – I min each
  • Calf Raises – 10X (each side)
  • Plank – 2X (1 Min)
  • Side Planks – 1X each side (1 Min)
  • Calf Stretches
  •  One Arm Camel – :30 each arm
  • Spinal Stretch on Stability Ball – :30 – 1 min

How to videos can be found here and today’s stretches are below.

Bonus: Adding a new core exercise to the mix today. If you have low back pain this is a great way to add strength to your core and help eliminate that pesky pain.

Step Downs (Better known as the Dead Bug) 

Lie on your back with one hand under your lower back. Lift your legs so your thighs are at a 90-degree angle with the floor, and bend both knees to a 90-degree angle. Tighten your lower back so that it doesn’t move up or down, and slowly lower your right foot to within 1 inch of the floor. Keep your right knee bent at a 90-degree angle, and maintain the position of your left leg. Hold your right foot 1 inch off the floor for 2 seconds, then return it to the start position next to the left leg. Repeat the same action, but this time lower the left foot. Do 3 sets of 8-10 reps for each leg.

Running Drills: Still sticking with Butt Kicks and Grapevines. Click here (Monday’s post) to read more about why they are good for us and how to do them correctly.

If you are running today…please do not forget those awesome 7 Key Stretches for Runners!  Even if you’re not running…they feel really good and will keep your muscles soft and pliable. Just get down on the floor while watching your favorite TV show and go through the circuit.

I think I covered everything…Day 16, Bonus, Stretches, Running Drills….OH SPEED WORK! Remember to throw in those Fartleks during one of your runs this week. Description and steps are also in Monday’s post which you can find here.

That’s all for today Core Crew. Make it a great hump day! 🙂

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Day 15: Arms – Form, Strength and Power

Running formGood overall running form is something we haven’t talked about before, but certainly something we can all work on. Since it’s arm day…let’s talk about arm form and swing.

Good arm form is an important part of good overall running form. Proper arm form will give us better efficiency and performance.

Do your arms cross your body? Do you arms move from the elbows instead of the shoulders? Watch the video below for some great tips on arm form and swing.

When you have the right arm form, you are able to propel your body more efficiently during your runs…and stronger arms means more power when the rest of our body is feeling fatigued.

This week when you go out for your runs…think about your arm movement and about how much those arms can help make you a better runner.

Day 15 exercises: Stepping up!

  • Tricep Dips – 3 sets of 15
  • Shoulder Press – 3 sets of 15
  • Reverse Fly – 3 sets of 15
  • Calf Raises – 1 set of 10 (each leg)
  • Plank – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Tricep Towel Stretch
  • Calf Stretches

As always…you can watch the how to videos for today’s exercises here. Please continue to use proper form to get the most out of your workout and to avoid injury! Stretching images are at the bottom of today’s post.

Bonus Workout: #FullNameWorkout full name workout

If you did the full name workout yesterday you ROCK! Let’s do it again today…but I want you to choose a different name so you switch up the workout. So today…it’s your mother’s maiden name. Just first and last…no middle name. 🙂

Running Drills: Sticking with the same running drills all week. Butt Kicks and Grapevines this week. Read more about these drills and how to do them in yesterday’s post, which you can find here.

Speed work: Sticking with Fartleks this week so throw some speed play into one of your running days this week. Have fun with it and make sure you take rest breaks in between your faster intervals. Directions for Fartleks can also be found in yesterday’s post.

Yes, it seems like a lot….but you shouldn’t be doing speed work everyday!! Please make sure you are being smart and listening to your body. I want you to push your limits… but in a healthy, safe way. Know when it’s time to call it quits and rest!

Make a great Tuesday Core Crew! 🙂

Tricep Towel Stretch
Calf Stretch

 

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Day 14 – Choose Wise Over Clever

Change myself

The weekend is over and the racing is done but even on Monday we can still have some fun!

I know you’re all busy and sore and exhausted… but we can’t change the world even if we persisted. Today we’ll be wise and work on ourself instead…maybe…just maybe…our excitement will spread!

One day at a time…that’s all it takes. And Monday means leg day…so let’s make it GREAT!

I think I’ve been reading too many Dr Seuss bedtime stories. 😉 I’m no Dr Seuss but I hope it at least made you smile!

Last day of 3 sets of 10 reps…we step it up tomorrow. Time to get to work Core Crew!

Day 14 exercises: Click here for how to videos for exercises. Today’s stretches at the bottom.

  • Plank – :45
  • Wall Sit – :45 (3X)
  • Calf Raises – 3 sets of 10
  • Sumo Squats – 3 sets of 10
  • Plank – :45
  • Side Planks – :45 (1X each side)
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch – Not on the calendar but after all the racing, long runs over the weekend… and wall sits and squats today…this stretch will feel so good!

Bonus Workout: #FullNameWorkoutfull name workout

For some of us this will be long…and for some it will be shorter. Don’t blame me…but if it’s long …it will be worth it!

Running Drills: Last week we did butt kicks and bounding…don’t forget them! Click here to go back and review. Add these new ones to your list this week. I know it takes time away from running but it will make a difference in your speed and performance! I want to see lots of posts with these drills included…I will be watching so please don’t skip them.

  1. High Knees:Screen Shot 2016-03-14 at 6.14.18 AM

Why: The high knees drill accentuates knee lift and glutes and hamstring power, which are keys to running fast and efficiently, as well as powerful and efficient leg drive.

How: Taking short steps with a very quick cadence, alternate thrusting knees upward until your thigh breaks a plane parallel to the ground. Focus on soft, flat footstrikes near the ball of your foot while using your core to lower your leg down slowly instead of letting it crash to the ground. Do two to four reps of 15 lifts on each knee.

2. Grapevines:

Screen Shot 2016-03-14 at 6.17.10 AMWhy: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.

Speed Work: This doesn’t have to be done today, but sometime this week throw in some Fartleks. If we want to get faster…we have to have to purposely run faster! Fartlek is a Swedish word for “speed play”. Fartleks are meant to be fun and unstructured so don’t overthink it. “Fun” doesn’t mean it won’t be hard work but everyone can do these! Here’s how to work it into your routine.

Essentially, fartlek is a series of faster pickups with a recovery interval in between. The length and speed of the pickups, as well as the recovery intervals, is totally up to you. When out on the roads or trails, after an easy warm-up jog of a mile or two, find an object off in the near distance, be it a tree, rock or telephone pole, and run to it at a pace faster than you ordinarily would. Once you reach your destination or start feeling fatigued, jog gently or even walk until you’re feeling recovered and then repeat the process all the way home.

Lots to do this week but it all has a purpose. Our purpose this week…make wise choices that will bring us closer to our goals. This includes eating well, getting good rest, and taking the time you need for you. You can change the world…but it all starts with you.

Let’s get to it and make it a great Monday! 🙂

Pigeon Pose
Quad Stretch
Calf Stretch

 

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Day 12 & 13: Weekend Options

my face on race dayGood morning Core Crew! It’s race day for lots of us and I know the rest of you are getting in those long runs today so I’m gonna keep it short.

Remember that you have options on the weekend. Get your long run, planks and stretches in today…or switch it up and do your long run on Sunday and knock out abs today. 🙂

Day 12 exercises:

  • Long run – Conversation pace – This means you can talk or sing out loud consistently while running. Unless you’re racing…then keep quiet and haul butt!
  • Plank – :30 (2X)
  • Stretch! – 7 Key Stretches for Runners

Day 13 exercises:

  • Mountain Climbers – 60X (each side)
  • Heel Touches – 40X (each side)
  • Bicycle Crunches – 40X (each side)
  • Plank – :45 (2X)
  • Side Planks – :45 each side
  • One Arm Camel Stretch
  • Spinal Stretch on Stability Ball

Here are the how to videos and the stretches are below.

I can’t wait to hear all about your race or long run….remember I want to see those splits…nice sexy splits with your first miles being the slowest! Go out and have a blast Core Crew! 🙂

 

One Arm Camel
Spinal Stretch on Stability Ball
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Day 11: Do You Wanna Do A Workout?

do you wanna do a workout

Do you wanna do a workout? Come on let’s go and play…. I know you’d never skip a day…cause muscles go away…let’s tone our arms and core!

Do you wanna do a workout? It doesn’t have to be a long one…

Come on I know you’re in there…and I’m here for you…so what are you gonna do?!?!

Do you wanna do a workout? Can’t hold back anymore…come on let’s go…

You know the tune…and now you’ll be singing it all day till your workout is done! Your welcome. 🙂  Don’t know the tune? Where have you been? Watch the Frozen video below and get some inspiration!

We’re setting the tone for the weekend so let go of the excuses and get moving!

Day 11 exercises: 3 sets of 10

  • Upright Rows
  • Bicep Curls
  • Hammer Curls
  • Calf Raises (1 set of 10 per leg)
  • Plank – :45 (2X)
  • Side Planks – :45 (1x each side)
  • Calf Stretches
  • Arm Stretches
  • 7 Key Stretches for Runners (Stretch good today before your long run or race tomorrow!)

Click here for the how to videos for today’s exercises and see below for the arm and calf stretches.

What do runners do on Friday night? Eat well, go to bed early…and be ready for that long run or race! Let go of all the negativity and make it a great Friday Core Crew! 🙂

 

 

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Day 10: Be Smart…and Think Negative

Good morning Core Crew and welcome to Day 10! pass people

Race weekend is fast approaching for many of us so I wanted to talk a little about race strategy today. We’ve all done it…excitement and nerves high…the pulse of the crowd vibrating through you….the gun goes off and runners surge forward taking you right along with them.

You feel great…for a little bit…then realization sets in. You started out too fast and your fading….even faster.

It’s so hard to ignore everything going on around us and stick to our plan to go out at a comfortable pace. Depending on the length of your race…this is a make it or break it moment. Running a 5K, 10K or 15K? If you ignore the need to warm up…your plan better be a slow first mile warm up…and I do mean slow…conversation pace. I know I know…it’s race day…so if you don’t like that idea. Get out for a warm up mile and get this muscles limber and ready.

Running a half or full marathon? I don’t suggest adding more miles to your day…but that first mile should be your slowest mile of the race. Think about me being that little voice inside your head…because if you are racing this weekend….I’m gonna want see those splits! What will I say to yours….?

I can’t physically be with you on race day…but I can be that voice of reason telling you to be smart…and think negative splits! Be the one with the knowing smile as you pass all those runners who went out too hard in the first mile. 😉

If you are racing this weekend….I do not want to see running over the next 2-3 days! This means you Jose Javier Soto! And everyone else too…Ginny, Chad, Amiee, Chris, Diane, Melissa, Catherine, Lisa, Paula, Jennifer, Tiffany….and everyone else I’ve missed.

In fact, if you’ve put in some work this week and your legs are sore…I’m giving you a pass today. No leg workout! If you’re feeling good…throw in the legs but go easy and be safe. I want your legs fresh and ready for the big day!

So what do you do when you can’t workout? REST! Eat well, sleep a lot, drinks lots of water, stretch! I can’t wait to hear about all my awesome Challengers kicking some serious butt this weekend. Whatever your goal is…reach for the stars. There’s no better feeling then leaving everything you’ve got on the road on race day.

Not racing this weekend…Go Run! Time on legs remember?? Knock out Day 10 legs and go run for those of us who are forced to rest.

I always do a little research just to make sure I’m giving out good advice…and this is what I found today….According to Running.Competitor.com’s article “The 4 Best Strength Training Exercises for Runners”, 

“To become the best, most efficient runner you can be, just running isn’t going to be enough. Strength training is one of the single most important non-running aspects of training that can help you become a better runner. Add these four running specific strength training exercises to your running routine and you’ll become a stronger, faster, more complete runner for it.”

And what are the best strength exercises for runners?

Screen Shot 2016-03-10 at 5.41.28 AM

Well this is good news…we do all of these exercises! Single Leg Squats…think Pistol Squat, we’ve done them before and I promise you’ll see it on the schedule again soon!

Day 10 exercises: 3 sets of 10

  • Plank – :45
  • Squats
  • Donkey Kick + Fire Hydrant
  • Single Leg Deadlift
  • Calf Raises (1 set of 10 each leg)
  • Plank – :45
  • Side Planks – :45 each side
  • Calf Stretches
  • Pigeon Pose
  • Quad Stretch

How to videos are available here if you need them and once again…stretches are below.

all cardio challenge

 

Bonus Workout: #AllCardioChallenge

Even if you’re not racing this weekend…you still have some LSD coming up this weekend so make sure to get plenty of rest, eat well, drinks lot of water….and make it a great day Core Crew! 🙂

 

pigeon-pose-yoga

Pigeon Pose


Kneeling-Quad-Stretch

Quad Stretch

 

 

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Day 9: Core Compliments

Strong CoreA strong core will compliment everything you do. It will improve your technique, give you added strength and stamina…push you over those hills and carry you across the finish line. Bottom line..runners need a strong core!

The Runner’s World’ article, “The Core of the Matter: Strengthen your core muscles, and you’ll run smoother and faster, with fewer injuries. Bonus: A set of seriously taut abs” stresses the importance of core work for runners.

Exercise Physiologist for the Nike Farm Team, Jack Daniels, Ph.D. explains,

“The stronger your core, the more solid you are as you hit the ground. That reduces your need for unnecessary stabilization, and allows you to be a more economical runner.”

Yes…we do planks everyday and that’s awesome…but we still need to do more. Today’s ab exercises will give you more stability and help ensure you maintain proper running form during challenges such as hills, sprints or the final leg of long distance runs, supporting tired muscles even when you are fatigued.

Day 8 exercises:

  • Plank – :45
  • Russian Twists – 40X (each side)
  • Burpees – 15X
  • Bridge – :45 (2X)
  • Calf Raises – 10X (each leg)
  • Plank – :45
  • Side Planks – :45 (each side)
  • Calf Stretches
  • One Arm Camel (stretch for :30 using each arm)
  • Spinal Stretch on Stability Ball

Need how to videos? Click here for the exercises…and scroll down for the stretches.

standing abs

all cardio challenge

 

Bonus workouts: Want to give your ab workout an extra boost today? How about some good old Standing Abs! Three rounds would be amazing! Tag your post #StandingAbs. Or stick with this weeks #AllCardioChallenge and keep the cardio streak alive.

Choices are awesome right? 🙂

 

Running Drills: If you’ve haven’t fit them in yet…what are you waiting for? Butt kicks and Bounding are on the schedule this week. Check out Monday’s post for why these are a great addition to your workout and abs made in the kitchenhow to do them correctly.

Final Thought….we can do all the ab work we want but if we don’t eat well..all that work is for nothing. For those who fell off the wagon with the No Sugar Challenge (me included) recommit to no sugar or junk today. make the commitment to eat healthy, balanced foods…in moderation…and make it a great Wednesday!

one arm camel

One Arm Camel 

 

spinal stretch on stability ball

Spinal Stretch on Stability Ball

 

 

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Day 7: What Do They Say About Monday?

Monday startoverGood morning Challengers and happy Monday!

Everyone pretty much killed week 1…but if you know you didn’t give it your all…time to regroup, recommit, and get to it! Will you struggle to make time for you or will you be strong and power through?

What do they say about Monday? NEVER SKIP A MONDAY WORKOUT! 🙂

I’m going to start adding bonus workouts and running drills this week. These extra workouts and drills are meant to get you moving more and improve your running efficiency…but don’t stress if you don’t get each one in today. I will refer to them all week so just do your best and keep being active!

Day 7 exercises: Legs – 3 sets of 10

  • Plank – :30
  • Wall Sit – :30 (3X)
  • Calf Raises
  • Sumo Squats
  • Plank – :30
  • Side Planks – :30 each side
  • Pigeon Pose all cardio challenge
  • Calf Stretches
  • Quad Stretch

Week 2 Bonus Workout:

All Cardio Challenge: This bonus workout can be done any day this week…or everyday this week…so fit it in when you can to get your heart rate up and burn some calories!

When you do fit it in make sure you post using #AllCardioChallenge so we know you went the extra mile! 🙂  One last thing ere…DON’T SKIP THE BURPEES! They are good for you…just try them! Keep your core tight and go slow until you have the form correct. Remember to watch the “how to” videos again if you need reminders on form for any of our exercises.

Running Drills:

We’ve talked about some running drills before, but this week we are going to start introducing two drills per week to get you familiar with them.  Going forward I will ask you to incorporate them into your routine 3-4 times a week. They can be done as warm ups or after your run to reinforce good running form when you’re fatigued.

These drills are for everyone! It doesn’t matter if you are a beginner runner or a veteran …we can all benefit from adding running drills into our weekly routine.

According to RunningCompetitor.com,

“If you want to improve as a runner, you’ve got to do more than just run. You’ve got to make time to do the extra stuff, too. Taking 20 minutes to do a handful of drills…can dramatically improve your running form and economy (or the ability to run fast efficiently) and increase your stride cadence and racing speed.

Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics.”

Screen Shot 2016-03-07 at 5.52.31 AMButt Kicks:

Why: Butt kicks engage the hamstrings and accentuate the recovery portion of the running gait and improve leg turnover cadence.

How: Run in place with your thighs more or less locked in a neutral position and try to kick yourself in the glute with your heel on each stride. Focus on keeping he rest of your body still and simply flicking your lower leg backward. If you’re not making contact, you need to improve your dynamic range of motion. Do two or four reps of 15 kicks with each leg.

Bounding:Screen Shot 2016-03-07 at 5.59.17 AM

Why: Bounding increases foot, calf and hamstring muscle power and develops single-leg stance stability necessary to maintain fluid running form while fatigued.

How: On a flat or very slightly downhill slope, alternate thrusting into the air off one leg in an exaggerated skipping motion. The focus should be on a powerful leap into the air and a quick (but not super fast) cadence. Your arm motion should be synced to the opposite leg’s action, holding steady for the brief moment while you’re off the ground. Do three to four reps of 10 leaps on each leg.

Lots going on here…but don’t let it overwhelm you. The bonus workout and running drills can be incorporated throughout the week when you have time but I wanted to get them out early so you can plan ahead to fit them in.

As always…never miss a Monday workout! Let’s get the week started right and make it a great day Challengers! 🙂