Day 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!

Day 29: Healthy Hump Day!

laziness fuels lazinessWhat will you choose today? Lazy or active?

This is so true! When we’re lazy…we feel tired, run down, sad, and even more lazy! And we eat bad!

When we’re active we feel powerful and happy, we eat better and we want to be more active!

The choice is always yours….what will you choose? CHOOSE ACTIVE!!!

Day 29 exercises: 4 sets of 10! 

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: #ShapeUp&SlimDownShape up and slim down bonus

Thank you Brandi for finding us this great bonus workout! I like the looks of this one….let us know if you like it too and we’ll throw it in the mix for future workouts as well. 🙂

How many rounds can you fit in your active schedule today? Try to run through the whole routine without a rest then take a break and go at it again!

Thigh Challenge: Day 29

  • Fire Hydrants – 47X each leg
  • Scissor Kicks – 120X
  • Inner Thigh Leg Lifts – 75X each leg

Lots to do today. Pick your activity level then get at it!

Some great ideas came in for July and I am working hard to put together a killer routine for us. Hope I can get it all done; workout, July Challenge, work, and watch the kids. Whew! It’s gonna be a long one….but I’m ready for an active day and I know you are too! Let’s do this Core Crew! Fuel up and make it an awesome healthy hump day!

Healthy Hump Day

Day 28: Finish Line Ahead

Finish line aheadWe are quickly closing in on the end of June and I will be the first to admit that I have taken some days off this month. Even though I needed the downtime, I am regretting my slacker laziness and feeling very sluggish.

Being sidelined from running is hard…I know many of you can relate….but we can be active in the meantime, so help me get back into the swing of things by showing me how it’s done!

Let’s kick it into gear for the last few days of June and finish strong! Who’s with me?

Day 28 exercises:

  • Balance and Reach – 20X each leg
  • Squats 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :60

Bonus: #GarageCardioCircuit Garage Cardio Circuit

I am in desperate need of some cardio and this one looks good with no lunges and no knee pain causing moves. I am committing to at least 3 rounds. How many can you fit in today?

Thigh Challenge: Day 28

  • Fire Hydrants – 45X per side
  • Scissor Kicks – 115X
  • Inner Thigh Leg Lifts – 70X per side

I’ve skipped this the last few days but I’m jumping back in today. The numbers are high but we can do this! If you started this part of the challenge with us but fell off like me, jump back in today and let’s feel the thigh burn together!


July Challenge: With July only a few days away, I’ve got on my thinking cap and am working on a fun new month for us. Ideas are welcome so let me know what areas you want to work on, exercises you like, or anything else you think would be fun to throw in.

It’s also time to throw in for the new month so if you’re on a month to month system, please take the time to get your payment in by Thursday. Here is the link! I will tag you in today’s post if you are due for July. 🙂

Who is on course to finish all 30 days this month? If you’ve been going strong and know you are in the running for our 30 Day Challenger medal, give us a shout out so we can cheer you on and help carry you across that finish line!

Whether you’ve gone beast mode this month…or if you’re like me and haven’t given it all you’ve got for June, let’s make the commitment to finish strong together!

finishing strong together

Day 23: Run Lift Yoga

run lift yoga

We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank with Arm Reach – :60

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!

 

Day 22: Wake Up and Be Awesome!

Good Ab Day

Ready for a killer Ab day?!? YES!!!

Wednesday is my favorite day this month…I love this ab routine!

You know you’ve worked your abs hard when it hurts to sneeze or laugh so today after you finish your workout find your favorite funny meme and post for us so we can laugh and feel all that hard work we put in! 🙂

First thing…when you get up…before you shower and get ready for work…let’s bust out the #MiniMorningWorkout again. It’s quick, fun and a great way to get our heart pumping first thing in the morning!

Mini Morning Workout

Day 22 exercises: 4 sets of 10

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: 100 Crunches in sets of 25 in between Day 22 exercises. Tag your post with #100Crunches!

Thigh Challenge: Day 22 – Love to see so many of you keeping up with the #ThighChallenge this month. Keep it up!

  • 35 Fire Hydrants
  • 90 Scissors
  • 6o Inner Thigh Leg Lifts

Running Drills: Grapevines – Yes I know I keep talking about it…that’s because I want you to do these running drills EVERY time you run! Before or after…either way they will help you improve your running form and efficiency!

Speed Work: Options, options options! Whatever you choose…give it your all!

  • Fartleks
  • Interval Sprints – 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run

Fun, fantastic workout coming at you today! Give it all you’ve got and make sure you…

Wake up and be awesome

Day 21: Reality Check

Guess What it's leg dayGuess what….it’s Leg Day!

Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!

Day 21 exercises:

  • Balance and Reach – 20X each leg
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank UP and Downs – :60

Balance and Reach image

Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.

 

Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!

Thigh Challenge: Day 21

  • Fire Hydrants – 32x each side
  • Scissor Kicks – 85x
  • Inner Thigh Leg Lifts – 55X each side

Running Drills: Grapevines

Speed Work: Pick your poison – Click here for options

We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…

Reality Check

Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂

 

 

 

Day 20: Iron Strength

Never skip Monday 6-20Time to hit the reset button and do it all over again!

Run, Strength, Stretch, Repeat. And of course…

Never Skip Monday!

Time to build that Iron Strength! Let’s do this!

Day 20 exercises:

Monday-Morning-Workout-Routine

Bonus: #MondayMorningWorkout 

Our Monday Iron Strength Core Workout is pretty intense and a lot of us will still get in a run…but if you want to go the extra mile, throw in this #MondayMorningWorkout

Mini Morning Workout

#MiniMorningWorkout: Have to get out the door to work? Throw in this quick Mini Morning Workout to get your juices flowing and your heart pumping a little. You can do the rest later when you have time, but this mini workout will help start your day right!

Thigh Challenge: I finally remember the Thigh Challenge and it’s a rest day. 😉


Running Drill for Speed and Efficiency: Running drills can be done any day of the week. Before your workout to loosen you up, or after your workout to promote good form while your tired. Either way…remember to throw in some Grapevines this week.

Grapevines: Screen Shot 2016-03-14 at 6.17.10 AM

Why: 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: Last week we had choices…and I loved seeing you decide what kind of speed was right for you. Let’s do it again. What kind of speed work gets you excited?

  • Fartleks – “speed play”
  • Interval Sprints: 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run – Click here to learn more about Tempo Runs
  • Progression Run – Getting progressively faster towards the end of your run

No matter what you choose….get in the mindset of going a little faster than normal and remember your warm up and cool down. Then come home and stretch!

We are getting so close to the end of the month and I need ideas for July! This is your group…and I want you to LOVE what you’re doing. I want it to be relative to your needs. So tell me…what do you need to work on? What will keep you motivated next month?

Congratulations to Lisa Mattson Gibbs on completing her very first Marathon! Way to go Lisa! You trained hard and pushed through the heat and we are so proud of you!

Time to get moving and make a difference TODAY! Never skip Monday’s Crew! 🙂

Make a difference

 

 

 

Days 18 & 19: Go Long and Stretch Deep

Accomplishments starts with tryingOnce again the weekend is upon us and it’s time to slow down, go long, and stretch deep.

Going long means doing a little more than we’re used too and the only way to accomplish something new and scary…is to try. The extra mile doesn’t come easy but when we finish…it’s the best feeling in the world.

When you’re faced with the decision to get out there for your long run…or skip it and go back to bed, remember that every accomplishment starts with the decision to try. So shake off those nerves, lace up your running shoes, and go make some new memories!

Day 18 exercises:

Day 19 exercises:

Running and Yoga support and enhance each other..here’s a few reasons why you should take the time for the deep stretch:

  1. Injury prevention: Running is a high impact activity, and our quads and hamstrings can get very tight both immediately after a run and long term if you’re a frequent runner. Continually stressing tight muscles can lead to injury. Combining running with stretching and a regular yoga practice is an excellent strategy for easing the tension of tight muscles, improving muscle length and toning. Yoga will complement the strength and power developed through running, and will help maintain mobility and stability within the joints. This will all help to support running and other activities.
  2. Breathing: This sounds silly perhaps, but yoga teaches you how to breathe. Not just that, yoga teaches you how to breathe in an efficient way so that you can actually breathe through some level of discomfort. Yoga reminds us that we can focus on our breath when doing something active like running, and make it into a type of moving meditation. This is part of, what runners refer to as, getting into “the zone” and being able to just keep on keeping on.
  3. Challenge: Many beginning yogis have quite possibly encountered a challenging pose and thought there was no earthly way they could do it. But with a regular practice and good guidance, one day they found themselves able to do that once unattainable pose, and to do it fluently to the point that they experienced that euphoric buzz of having faced a challenge, met it head on, and done what it is they set out to do. I think that those experiences in yoga teach us how to face other challenges in our lives too. This includes our goals in running; whether we want to run faster, run longer, or run more regularly.
  4. Toned body and mind: Running is, of course, a great cardio workout, but we know we’re also meant to work on whole body muscle tone and strength building to stay physically balanced. A very fitness oriented style of yoga, such as power/vinyasa/fit yoga, certainly offers a toning workout. In this style of yoga we maintain challenging poses and “all guns are firing” to support us. And of course the meditative effects of the yoga movements, and the treat of relaxation at the end of a yoga session, contribute to the mental health benefits we need to balance the physical fabulousness of our running and yoga practices.
  5. Recovery: The body does need rest to actually reap the benefits of the physical and mental activities that we do. Muscles need a chance to recover and the slower, more nurturing segments of our yoga practice encourages the muscles to let go of tension and metabolic waste while holding on to the positive effects of our work. A regular yoga practice also helps us to establish good sleep patterns and other healthy habits.

Don’t skip your stretches and Yoga this weekend Crew. It’s an important part of the plan and will help you become a more efficient, less injury prone runner.

When you slow down and focus on your muscles a deep stretch feels just like a good massage…and who doesn’t want a good massage after a nice long, hard run.

Deep stretch good massage

Day 17: Core of the Matter

Reverse Plank

Reverse Plank

In simple terms, core training refers to conditioning the large and small muscles of your abdominals, hips and back.

These muscles need to be strong as well as flexible. When your torso muscles are strong, they stabilize your spine so your legs and arms can move with speed, power and agility.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

When you’re doing your core exercises today, focus on drawing your navel in towards your spine and avoid letting your back sag in. Engage your “core” to maintain a straight back. Notice how your chest, shoulders and arms get a much better workout.

As you move, there should be a team of multiple muscles contributing to the effort instead of a few large muscles doing all the work. Training your body to move this way will help make you less susceptible to injuries and your overall movements will become much more efficient.

Day 17 exercises: 3 sets of 10

***Click here for “How To” Videos***

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :45

Bonus: No Bonus today. Rest up, eat good, and run through our 7 Key Stretches for Runners or this month’s Yoga for Runners routine before this weekend’s long run.

What do you eat before your long run? Carbs are the name of the game today..but don’t overdo it. Eat at early dinner, get in some good carbs, a little protein, and call it a night. With the heat of the summer upon us…it’s very important to get out early and log those miles before the sun is high.

Let us know what’s on your schedule this weekend so we can cheer you on! Have a fabulous Friday Core Crew!

Fabulous Friday

Day 16: Lift Heavy Stuff

lift weights heavier than your purseHow heavy is your purse? Mine is ridicules! Seriously… I don’t even know what makes it so heavy, but when I look…there’s nothing I can take out.

Good thing we’ve been working our arms and since I’m up to 10lb weights now…I think I’ve finally outweighed my arm suitcase. 😉

If you’re weights are lighter than your purse…it’s time to tighten up and get some heavier ones!


Strengthening our upper body will help us with more than carrying our heavy purse… It gives us the posture to fight unnecessary injuries and maintain form in lengthy, grueling runswill help propel us in our sports which relies heavily on our legs. provides benefits in strengthening abs and core muscles, and even helps us burn calories at a faster rate.

Yesterday Courtney asked about a form video we watched a few months ago and since we are talking arms today…it’s a perfect time for everyone to revisit it. If you need a refresher, take a minute to watch and remember why arm form and posture is so important when we’re running.


Now let’s get to work!

Day 16 exercises: 3 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :45

Jello Arms

Bonus: #JelloArms 

Another good oldy that will set our arms on fire! 1 set is all you need to feel the burn!

mid run push ups


Bonus #2: #MidRunPushUps

Running today? Here’s a fun addition that lead to more power and upper body strength!

Start with a 5 minute warm up then throw in 5 push ups every 5 minutes. You can do this outside or on a treadmill and it’s only a set of 5 so if you’re logging miles today there’s no reason not to throw this one in!

I’m headed back to jury duty today and tomorrow so I will be out of pocket but I’ll check in when I can. Run Happy and make it a great Thursday! 🙂

Run Happy2