Month: July 2016

Leave a comment Posted on July 31, 2016 Amy's Stuff, August Challenge Image

August Challenge: Fall Race Prep

Our August 2016 Challenge is ready to go! If you’re a runner who wants to get stronger, faster, healthier and want to do it from home with a support group to cheer you on Strong to the Core is for you! For less than a gym membership you will get a monthly workout calendar with daily strength exercises, stretching, speed work, running drills, accountability, and support.

The cost is minimal…and if you don’t find that this group pushes you to be better and work harder…if you don’t love it, I will refund you what you paid – guaranteed.

Its time to get ready for those fall and winter races so now is the time to jump in and get started! Click here for more info on Strong to the Core and how to join.

Need a little more info? Strong to the Core breaks up our strength training into segments so you are working specific body parts each day. We leave the weekend open for those long runs and spread the strength out throughout the week. Here is how August looks.

Monday: Arms
Tuesday: Legs
Wednesday: Full Body
Thursday: Arms
Friday: Abs
Saturday & Sunday: Long Run & Rest

If you’re still unsure, please read through the Strong to the Core page and learn more about our group and about me. On this page you will find a link to message me directly and info on how to join.

The route to success is no mystery. It requires hard work and the dedication to apply the fundamentals on a consistent basis. Only you can decide wether or not you will succeed…but either way…you will be right!

Thank you for your interest and I hope you decide that now is the time to step it up!

—Amy Magdalein

Leave a comment Posted on July 30, 2016July 30, 2016 Amy's Stuff, July Challenge Image

Day 30: Run, Plank, & Stretch!

Day 30 It came fast this month but here we are…the 30th of the month and last day of our July Challenge!

Love that we are ending this month on a Saturday…what better way to end a fabulous month then with a long run!

I hope you all got some great rest last night and are ready to bust out whatever distance is on your schedule. Let us know your plans so we can cheer you on!

Don’t forget your planks and stretching when you done then take tomorrow to rest some more because August is gonna be awesome!

Day 30 exercises: Long Run + Planks (:60 2X) + 7 Key Stretches for Runners

August sarts in 2 days and it’s time to get your payment in if you’re still due. The PayPal link is below and anyone due will be tagged in today’s post.

PayPal link for Strong to the Core

Thank you for your continued support! Go out and kill those long runs today and let us know how it went! Amiee and I are headed out for 20 and Catherine and Diane are joining us for the back 10. It’s super early (3am) and I am ready for this challenge but do I see an early nap in my future!

Make it a great day Crew! 🙂

Leave a comment Posted on July 29, 2016 Amy's Stuff Image

Day 29: It’s Friday!!!

The last strength day of the month….and AWWWW YEAAA….and it’s Friday!!!

Today is arm day…and another of my favorites!

Let’s curl, squat, and press our way to some beautiful, toned, strong arms!

Day 29 exercises: 3 rounds of 10

****Click here for how to videos****

Reverse Curl
Hammer Curl
Kettle Bell Squat + Overhead Press
Air Punches – 1 min each round
Burpees
Plank – 1 Minute (2X)

Bonus: #StretchItOut – We all know what’s coming…the weekend means long runs so our only bonus today is to take the time to run through our 7 Key Stretches for Runners and get your legs, glutes, back, and core ready for the time you’re going to spend on your feet.

Don’t skip it your stretches…it’s important!

All that’s left is to plan for your run. Whether your going long on Saturday or Sunday…plan your meals, suck down the water and get to bed early!

Sunday is the 31st and a full on rest day. Take advantage of doing nothing but eating healthy and getting ready for a brand new month with some great new exercises!

Make it a great Friday Crew! 🙂

Leave a comment Posted on July 28, 2016 Amy's Stuff, July Challenge Image

Day 28: I Will Find You…

Thinking about skipping out on your leg workout today?

Think again! You are a runner and your strong legs are important.

NO skipping today’s workout!

If you do….I will find you!

That’s right Crew…I am pulling numbers Friday morning and if you’re not there for Day 28…you will get called out with extra work to do on Friday.

It’s the end of the month and it’s time to push HARD!

I don’t want to be mean…but don’t try me. 😉

Day 28 exercises: 3 rounds of 10

****Click here for how to videos****

Dumbbell Farmers Walk on Toes – :30 for each round
Kettle Bell Squat + Overhead Press
Dumbell Deadlifts – Use your heaviest weights!
Wall Sit – 1 minute each round
Burpees
Plank – :60 (2X)

Bonus: Go for a speedy run! Running builds strong legs so with today’s 3 rounds of leg work…plus a good speed run…your legs will burn! Go get that burn Crew!

Extra Credit: When you’re done with your speedy run…post and tag with #(character’s name) for extra brownie points today!

GETTTT ITTTT Crew! Don’t make me come find you!

Leave a comment Posted on July 27, 2016 Amy's Stuff, July Challenge Image

Day 27: Welcome to Wednesday!

Yay for Wednesday!! Wednesday is by far my favorite day of the week this month. Well…I really like Saturday long runs too…but our Wednesday ab workout ROCKS!

TONS of activity yesterday! I LOVED it! Can you tell I’m excited at how many of you jumped back in and started towards a brand new ending? It makes me happy happy happy!! 🙂

Let’s keep this motivation rolling and bust out another awesome day today Crew! Ab day and miles on the road. FUN!!! 🙂

Day 27 exercises: 3 rounds of 10

****Click here for how to videos****

Standing Oblique Crunch
Dumbbell Squat to Shoulder Press Rotation
Single Leg Deadlift
Towel Mountain Climbers
Burpees
Plank – :60 (2X)

Bonus: #DailyAbs or RUN! Or both 😉

Got a little more in you for a few rounds of #DailyAbs today? I’ve been doing this everyday and dang, I can feel it working! Just a few rounds will fire up that core so push through it!

Feeling tight or have some pain somewhere? It happens… stretch out the soreness with our 7 Key Stretches for Runners or some Yoga for Runners. Either one is a great way to stay loose and shake out that soreness!

Still working on our August calendar and I’ve gotten some good stuff coming in but would love to see more! Thank you to Jan Peischel and Kacey Trapp for giving me some stuff you like…would love for others jump in and help me help you reach your goals!

Only a few PayPal notices trickling in. If you are due for August please click here and make sure you are set for our new month!

It would be helpful to know what you loved this month….pick a day you loved and tell me why you loved it.

Now get to work Crew…I want to see even more activity today! Don’t make me call you out next…. 😉

GETTTT ITTT Core Crew!

Leave a comment Posted on July 26, 2016 Amy's Stuff, July Challenge Image

Day 26: Brand New Ending

What if you could decide today to make a brand new ending to your story? Would you take that opportunity?

Or would you sit back and sulk about the bad choices you made yesterday…or last week?

You can’t go back and start over…yesterday is gone…last week is in the past…but you can start from now…right now…and make a brand new ending.

Don’t wait until tomorrow, or next week. Don’t put off working towards your goals one more minute.

Get up right now and move towards your brand new ending!

Day 26 exercises: 3 rounds of 10

****Click here for how to videos****

Tricep Dips
Tricep Push Ups
Tricep Overhead Extensions
Dumbbell Kickbacks
Burpees
Plank – :60 (2X)

Bonus: Find one small thing that you can do today to work towards your brand new ending. Make a better food choice, push a little harder than you usually do, write down your goal and tell someone else what that goal is…be accountable.

These are just a couple ideas. Choose whatever makes you feel good, whatever makes you want to leave the past in the past and move forward starting today. I hope to see some great ideas and some fabulous steps towards lots of brand new endings!

Don’t forget about ideas for August! I want to know what you want to do and areas you want to work on. If you don’t speak up…I can’t help you reach your goals!

Leave a comment Posted on July 25, 2016 Amy's Stuff, July Challenge Image

Day 25: It’s A Good Day to Have a Good Day!

It’s Monday again…and it’s already the last week of July. Where does the month go?

Good thing we have a schedule to follow…because even when life gets in the way and each day isn’t perfect we are still making the most of our month and every little bit counts!

It doesn’t matter how well you’ve done… or how little you’ve done…because today is a good day to have a good day!

The last week of the month is usually when everyone kinda falls off and things in the group are slow. How about a last week full of activity and strength training instead of waiting around on August to start?

Start August feeling good instead of slouching the last week and having even more catch up work to do next week. Let’s finish strong!

Since it’s the last week of the month and we are working with 3 rounds of 10 for all of our exercises, I won’t be pushing a bunch of extra stuff. That means it will be easier to get those runs in AND get your strength training done. No excuses this week Core Crew!

Day 25 exercises: 3 rounds of 10

Goblet Squat
Butt Lift Bridge
Front Kick + Round Kick
Wall Sit – 1 min (3X)
Burpees – 3 sets of 10 – Come on Crew you got this!
Planks – 1 min (2X)

A few last week of the month details…time to make sure you’re in for another great month!

PayPal: Payment for August is due by Sunday 7/31 so you have some time but don’t wait till the last minute. Here is the PayPal link for anyone who is due and for our readers who have been lurking but haven’t pulled the trigger on being a part of our fabulous, supportive Crew. Join us now! Our monthly support group is only $10/month and I promise it will be the best money you’ve ever spent on yourself! Reach out to me with any questions through private message here.

August Ideas: It’s also time to chime in and let us know what you want to see on our calendar for next month. Any exercises you’ve seen that you think our Crew would love? Any moves that, done consistently, will help us all get stronger? Now is the time to share! Tag me in a post in Strong to the Core, or send me a private message. I try to fit in all suggestions so don’t be shy!

Most importantly…pile on the miles in this last week of July. Don’t fall short of your monthly milage goals. Running or walking…keep moving and get your daily challenges completed. 3 rounds of 10….you got this!

I know it’s hot, you’re tired, maybe feeling defeated and tempted to just let this week go, but don’t give up on your goals! Keep believing in yourself, stay the course and finish the month strong!

Everyday is a good day to have a good day. Let’s make it a really good day Core Crew!

Leave a comment Posted on July 22, 2016 Amy's Stuff, July Challenge Image

Day 22: Do you Iron?

No time for chores Crew…we have real work to do! Who irons anymore anyways???

Ignore the laundry, tell the kids to figure it out for themselves…it’s time make time for you and learn a different kind of ironing…one that will make you stronger!

Arm day is fun! Let those legs rest and pick up the weights to build strong, toned arms that will pull you through tough races and up those gnarly hills. When you’re struggling in a race…think about how hard you’ve worked to strengthen your arms then use that strength and pump your arms to finish strong!

Day 22 exercises: 3 rounds of 10

****Click here for how to videos****

Reverse Curls
Hammer Curls
Kettle Ball (or Dumbbell) Squat + Overhead Press
Air Punches – :30
Burpees
Plank (Your Choice) – :60 (2X)

Bonus: #OneDumbbellWorkout

Grab your heaviest dumbbell and set your timer for 15 minutes. Just 15 minutes! Feel the burn!!

You know what’s coming next…

Drink lots of water, stretch out and roll those legs, eat healthy good carbs, and go to bed early….cause it’s time to go long!

That’s it…get to work Core Crew and make it a great Friday! 🙂

Leave a comment Posted on July 21, 2016July 21, 2016 Amy's Stuff, July Challenge

Day 21: Legs a Shakin…Calories a Bakin

Time to get those legs a shakin!!

Hey Crew! It’s been an awesome week and it’s that time again…yep…another wall sit challenge!

Little different today. Skip the three 1 min wall sits. Take your time powering through the 3 rounds of 10 for all the leg exercises, then it’s time to really get those legs a shakin!

So…do it until you’re tired…then do it just a little bit more!

Who’s got 5 minutes in them? 🙂

Day 21 exercises: 3 rounds of 10

****Click here for how to videos****

Farmers Walk on Toes – :30 Pick up your heaviest weight!
Kettle Bell Squat to Overhead Press
Dumbbell Deadlift
Wall Sit – Skip
Burpees
Plank (Your Choice) – :45 (2x)

Bonus: Wall Sit Challenge – How long can you hold it?

This challenge is meant to be tough. We had some killer long wall sits on Monday. The longest I saw was #MadManMartin holding it for 4 minutes! I think it can be beat…but it will take will power and mental strength to push through the pain!

When you’re done…stretch those legs! Quad stretch, hamstring stretch, pigeon pose…heck…do all our 7 Key Stretches for Runners. 😉

Added bonus for today’s challenge…when those legs are shaking…the calories are bakin!! Get it Crew….burn those calories and build some super strong legs!

Leave a comment Posted on July 20, 2016 Amy's Stuff, July Challenge Image

Day 20: It’s Crunch Time

We’re not doing tons of crunches…but with the month closing out quickly…be honest with yourself…how much time and effort have you put into getting that flat belly you want?

Lock and load Core Crew….It’s crunch time!

Keeping it short and sweet today…gotta get my workout in then go have some fun!

Keep those abs tight Crew! Think Flat Belly!

Day 20 exercises: 3 rounds of 10

****Click here for how to videos****

Standing Oblique Crunch
Dumbbell Squat to Shoulder Press Rotation
Single Leg Deadlift
Towel Mountain Climbers
Burpees
Plank – Your Choice – :45 (2X)

Bonus: #DailyAbs

You might be getting bored with this bonus…but it’s quick and easy to throw in a few rounds throughout the day. Do a round here and there to keep your abs top of mind and it might even help you stay away from the kitchen!

It’s crunch time for that flat belly Crew…ready, set go!