Day 19: The Balanced Athlete

Balanced AthleteThere are two types of runners: those who just run and those who are well-balanced athletes.

Well-balanced athletes do cross-training exercises and add strength work to their routine. These athletes are usually stronger, healthier, and more successful….they are also able to keep reaching new levels of performance.

On the other hand, runners who just run tend to get injured often and wonder why they aren’t able to make much progress over the long term.

Which athlete would you rather be?

Part of our well balanced lifestyle includes strong arms…and our triceps are no exception.

Our triceps help stabilize our shoulders and as they become stronger, the strength and stability of our shoulders and elbows increase. The functionality, flexibility and range of motion of our arm increases the more we work and strengthen these muscles.

We know that runner’s need strong arms to carry us through long runs and power us up tough hills. Today, feel that burn in the back of your arms…and use those strong arms when you hit the road.

Day 19 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – Your choice – :45 (2X)

Bonus:#GarageCircuitCardio  Garage Cardio Circuit

If you’re not running today…you need some cardio. Throw in 3-5 rounds of this Garage Circuit Cardio to get your heart rate up and burn some calories!

If you are running today…how about those hill repeats? If you missed it…click here for Monday’s post and scroll down to see what’s up.

Hill work can be done outside or on the treadmill and is a form of speed work that will make us stronger, more well-balanced athletes. Give it a shot!

Does your head scream no….while your heart whispers yes?

If reality makes you feel like it can’t happen…but hope tells you that it’s possible… what do you do? What’s the worst that can happen? You get a little bit stronger???

Listen to your heart and give it your best shot!

Screen Shot 2016-07-18 at 9.19.31 PM

Day 18: How Strong are Your Quads?

Wall Sit challengeBack to the grind Core Crew!

Monday’s are leg day and we’re stepping up our leg game to 3 rounds of 10 and adding a contest in the mix.

The wall sit is a great exercise to build strength in our quads, hamstrings, glutes, and calves. It’s also burns calories!

According to the Health Status website, a 150-pound person can burn about 5 calories per minute. If you hold weights in your hands, or place a ball between your knees, you can make the exercise more challenging. The more weight you hold, the more calories your body will burn.

How long can you wall sit? Today’s calendar calls for 3 wall sits at :60 each. After you’ve done your 3 rounds, do 1 more wall sit. Yes your legs will already be burning…but that’s when your true strength will shine through. On wall sit #4, hold it for as long as you can, then post in Strong to the Core using #WallSitChallenge and tell us how long you could sit through the burn.

Day 18 exercises: 3 rounds of 10

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

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – :60 each
  • Burpees
  • Plank – :45 (2X)

Bonus: #WallSitChallenge – The wall sit challenge comes AFTER round 3.

When you’re done, go to this website, scroll down and enter your weight and how many minutes you were able to complete to find out how many calories you burned today doing wall sits!

Speed Work: This week’s speed work is going to be a little different. Instead of hurts of speed on a flat surface….it’s time to throw in some hill work. If you’re in a flat area like I am, find a bridge or a treadmill and challenge yourself!

Hill running increases leg-muscle power; improves fitness; and uses the muscles of the legs, arms and core in ways that are different than running on flat surfaces. Hill workouts can serve as a way to transition into more formal speedwork, or to balance intervals performed on a track or flat roads. Here’s the workout:

Short Hill Repeats – The focus of these short workouts is on speed, power and anaerobic energy recruitment. In general, these repeats should take about 75 to 120 seconds and your effort level should very high, an 8-10 on the rate of perceived exertion scale, if not all out in very short bursts. The grade should be relatively steep. Because you will be working extremely hard for a short period of time, your recovery time will be twice as long as the time it took to run the sprint in order to bring breathing and heart rate back to normal. If you are using heart rate training, these short bursts will be in Zone 4-5, with a recovery back to Zone 1-2. Your pace for short hill repeats will be faster than your race pace goal and medium length hills will be near or slightly above your race pace goal.

  • 8-10x 200 meters (.12 mile) uphill

Remember to give yourself recovery time in between sets (twice as long as the set took) and make sure to get a good stretch in for the quads, hamstrings, calves and glutes when you’re done. Our 7 Key Stretches for Runners includes a stretch for each of these areas.

Victory over yourselfToday’s challenge is not about “victory” over your fellow Core Crew members…it’s about  pushing yourself farther than you through you could go. Don’t think about winning…even though that’s kinda fun too… Instead focus on overcoming that little voice in your head that says you can’t hold the wall sit for very long. Face that internal challenge and overcome your fear of self defeat.

Days 16 & 17: Keep the Dream Alive

Screen Shot 2016-07-16 at 4.26.09 AMGetting up and out the door is the hardest part of our long run.

That’s what they say…but it’s not really true…

The hardest part of our workout…is our workout!

We run for what seems like forever, we sweat buckets in the heat, our lungs ache and our legs scream….but when we are done we feel empowered, we feel revived, we feel amazing!

As you battle with yourself to get out of your comfy bed, to leave your family at home, to get sweaty and tired…think about how you feel once it’s done, once you’ve depleted your body of all it’s energy. There’s no better feeling than clearing your mind of all the stress from your week.

Yes our body will be taxed to its limit…but the power that this workout will have on your mind is worth every step. Once it’s done, you’re ready to tackle anything. Well…after a nap. 😉

Keep the dream alive…get up and get moving!

Day 16 exercises: Long Run + 7 Key Stretches for Runners + Plank – :45 (2X)

Day 17 exercises: #AbPyramid + 2 extra Planks (:45 each)

Weekend Bonus: Yoga for Runners – Sometime this weekend, preferably after your long run, find a quiet place to relax, concentrate on your breathing, and stretch out your body and your mind. This is a great way to get ready for another grueling week. Tax your body…then take a little time to Unknot Yourself.

Ab pryamid

 

Day 15: Halfway Through!

halfway throughCan you believe we are halfway through July? Where is the time going??

Are you using your time wisely or are you wasting the month?

If you’ve already fallen behind, now is the perfect time to jump back in and get to work. Two weeks left…and 2 weeks of working hard is better than sitting around doing nothing!

Day 15 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :45 (2X)

If you’re getting bored with the regular forearm plank…switch it up and throw in a side plank, plank jacks, full arm plank, or any other plank you feel like doing. There are so many options! If you want some ideas look in our Facebook group files for the 30 Day Plank Challenge PDF. If you choose any kind of side planks…do both sides! Tell us what plank you chose in your Day 15 post.

Bonus: #DailyAbs Daily abs

3 rounds of 10 with burpees will be a great arm workout on its own…and I really liked the Daily Abs routine from Wednesday, so I am throwing it in the mix again today. This workout is quick and since it’s almost the weekend…let’s get those abs burning and ready for a log runs in sports bras with no shirts and bikinis at the beach or by the pool! 😉

When you’re done…take a few extra minutes to stretch out your muscles and get ready for our long runs this weekend.

What’s on your schedule? Have a plan to make it happen? Remember that in order to have a successful long run you must plan ahead to eat well, stay hydrated, and be rested. Tell us what your plan is so you’re ready to kill it this weekend!

Get to work Crew….and have a fantastic Friday! 🙂

Fantastic Friday

Day 13: Serious Abs Brewing

 

Screen Shot 2016-07-13 at 6.22.27 AM

Want to meet hose abs that have been brewing? I know I do! There’s lots of summer left and plenty of time to show off that tight tummy! Don’t give up on your dreams of walking around on the beach in that teeny bikini!

Wednesday is my favorite ab day…these moves are fun and when you do them right you can really feel the burn!

Take your time and move through each exercise with purpose.

Day 13 exercises: 2 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Let’s see those videos! Keep your core tight and your body as still as possible. Use your core to bring your legs in and go slowly!
  • Burpees
  • Plank – :30 (2X)

Daily absBonus: #DailyAbs – How many rounds do you have brewing in you today?

Go through our Day 13 exercises slow…but run through this #DailyAbs workout quickly…from one exercise right to the next. Keep squeezing your abs tight through each circuit!

Extra Credit: When you’re done with your bonus…slow it down again and go through our day 13 exercises one more time! 😉

If you don’t feel the burn after you finish today’s workout…you aren’t doing it right!

What else is going on today? Running Drills? Speed Work? Healthy eating?!?

After all the hard work you put in today…don’t go and ruin it by putting crap in your body! It doesn’t matter what is around you, what your friend eat, what your kids eat, or how much time you have to prepare…what you put in your body is always your decision. How much you put in your body is your decision. No one forces you. You have no one to blame but yourself for not making smart decisions today…choose wisely!

Screen Shot 2016-07-12 at 9.17.24 PM

Day 12: More Sweat Less Jiggle

Screen Shot 2016-07-11 at 6.02.42 PM

The only way to get rid of the jiggle is to sweat it off! There’s no way around it…toned arms that don’t waggle when we wave takes hard work and lots of sweat! Tuesday is tricep day…and these moves will target that arm jiggle.

If you don’t get sweaty…if it doesn’t burn…you’re not giving it all you’ve got!

finger waggle gif

Avoid the naughty finger waggle….

Get up…get moving….and get sweaty!

Day 12 exercises: 2 rounds of 10

****Click here for our how to videos for these tricep exercises****

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Bonus: #FitBodyHIIT

It’s all about sweating today and this Fit Body Hitt program will get you sweaty! Hit each super set hard then take a short (:30) break before you move on to the next set. Don’t rest longer though…get your breath and get moving again.

Don’t freak out over the :90 Plank and Wall Squat (Wall Sit). We’ve been doing these and you can hold these moves. YOU CAN! Give it your best shot and I promise you will surprise yourself with how strong you are!

Screen Shot 2016-07-11 at 6.17.46 PM

Running Drills and Speed Work: We got this week’s running drills and speed work on Monday. Have you made a plan to work it in yet? Without a plan the week will get away from you so plan it out NOW.

If you’re not getting the speed work in today….be accountable and tell us when you will get it done in your Day 12 post.

Click >>> Day 11: Stay Focused for to the link to our running drills and speed work for this week.

That’s it Crew…get to getting sweaty, banish that jiggle and make it a terrific Tuesday! 🙂

 

Day 11: Stay Focused

heavy weights low squatsWith all the long runs this past weekend it would be easy to say to yourself…”Oh I did plenty…I don’t need leg work on a Monday…”

DON’T SKIP IT!

Power up hills and launching forward when we’re tired takes more strength! Our quads, hamstrings, and calves need extra special attention. They need heavy weights and low squats!

Day 11 exercises: 2 rounds of 10

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

  • Goblet Squat – How low can you go?
  • Butt Lift Bridge – Squeeze your thighs and glutes!
  • Front Kick + Round Kick – Power through each move!
  • Wall Sit – :60 – Tight tight tight…quads and glutes again…squeeze!
  • Burpees – Stop thinking about it…just do it!
  • Plank – :30 (2X) – Easy peasy 😉

Bonus: #StrongLegsWorkoutStrong Legs Workout

Ready to go a little harder? Think strong, sexy, powerful legs and kill those super sets!

***Brownie Points*** Monday Legs….Round 3

1 more round. You’re legs are tired…I get it. Push through!


Running Drills: You know these drills and should be doing them each time you run. Think power and form….just a little extra strength work in the form of drills.

  • Butt Kicks
  • High Knees
  • Bounding
  • Grapevines
  • Slow Skipping
  • Lateral Bounding
  • Hamstring Extensions
  • Straight Leg Shuffle
  • Running Backwards

Speed Work: Who’s planning ahead for some speed work this week? I’d love to see some tough workouts! This one isn’t easy…but instead of thinking of it as speed work… think of it as interval work. 😉

  • 4x – 6x 800M (approximately half mile)

A lot of us do a run/walk right? So think of it this way…push pace for a half mile then walk for 1-2 min to recover. Thinking of them as half mile repeats with a walk in between will help you wrap your head around these longer intervals and make it seem less daunting.

Remember to start with a slow warm up…around a mileis perfect, then go into your intervals. When you’ve done 4-6 half mile push sessions…slow it down for a recovery jog for another half to full mile. Bring your heart rate down then give yourself a big hug and pat on the back!

Go home and stretch it out!


We’ve got some injuries…we’ve got some people down in the dumps…and we have others who are killing every workout and giving us something to cheer for and to look forward too. If you are on the sidelines…find a way to keep your mind focused. Go for a bike ride, or a swim, go to a yoga class, bust out the Ab Pyramid…or do an extra round of leg work.

Don’t give up your fitness because you can’t do exactly what you want. We can stay involved without being on the road…and the rest of our Core Crew is going to hold us up…and hold us accountable.

No matter if you’re on the road…or waiting to get better…your main focus is to remain focused. Stay Core Crew Strong!!

Screen Shot 2016-07-10 at 10.51.56 PM

 

Days 9 & 10: Make Time To Run

Make time to runWithout a doubt the long run is one of the most important parts of our overall training cycle. Hopefully you have a pack of like minded people ready to go long with you this weekend.

If you must go solo…there are ways to make it easier. Let’s face it, if you’re following your training plan you’re physically ready to go the distance…it’s the mental part that is agonizing.

Here are some tips to make it easier to get out the door.

  • Plan ahead: If it’s actually written down in your calendar, you’re more likely to do it.
  • Get it done early: Don’t wait till Sunday, cross it off your to-do list on Saturday if possible. Lift that weight off your back early so it’s not looming over your head all weekend.
  • Get online: Your Core Crew is your support system and we an be a HUGE motivator. If you post that you’re going out for a 12 miler, you won’t want to let us down…right? Go ahead and #RunBrag afterward to celebrate too!. Your run post just might inspire someone else to head out for their run, too!
  • Get your gear on: Lay out your outfit the night before and put it on right away in the morning. You’ll feel silly sitting in your house in your running clothes, so hit the roads where those kicks really belong!
  • Pick a killer playlist:  There’s something to be said for those times when one of your favorite tunes comes on and nudges you to pick up the pace a bit. To be safe, only use one earbud with the volume just loud enough to hear it so you are safe.
  • Focus on the half-way point: The first half of a long run is usually the hardest part because you feel like you’re heading away from home. Even if you still have a ways to go, you get excited when you’re halfway done because it feels like every step is a step toward home. Breaking up the run into parts makes it more manageable and less daunting.
  • Be creative with your route: Try not to run the same roads all the time. Changing up the scenery can help beat the boredom.
  • Remember that it’s worth it in the end: It feels pretty darn sweet finishing a long run. Savor it.

Are you ready to go long? What’s holding you back? We are all here waiting for you to finish…waiting for you to brag about how awesome you are…waiting to tell you how proud of you we are…

Don’t let us down! Of course we’ll still love you if you do…. So even more important…don’t let yourself down. You know you want it…go out and get it!


Remember…if you need to wait until Sunday to get your long run in…spend a little time working those abs on Saturday! Switch it up and make it work for you!

When you’re done….PLEASE make time to stretch!

Day 9 exercises:

Day 10 exercises:

  • Ab Pyramid – 1 set
  • Plank – :30 (1X)

If you are thinking about skipping your long run this weekend because you’re tired, or don’t feel like it, or have to many other things to do…remember that this is your YOU time. You deserve this time for yourself…to be healthy, to be sane!

So if you’re feeling blah, tell yourself…no way am I giving up this time for me… no way…

Run I will

Day 8: Armed and Fabulous

Screen Shot 2016-07-07 at 1.53.50 PMWe love arm day! Strong, toned, sexy arms…plus the strength to pull us through the end of those long runs!

What more incentive do you need to work hard today?

Friday’s workout is fun and fabulous! Just 2 rounds of 10 for another week.  Stick with it and get stronger now so you can step it up next week!

Day 8 exercises: 2 rounds of 10

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

  • Reverse Curls
  • Hammer Curls
  • Kettle Ball Squat + Overhead Press
  • Air Punches – :30
  • Burpees
  • Plank – :30 (2X)

Bonus: #SculptedArmsSculpted Arms Workout

Take these moves nice and slow. Use good technique and focus on really feeling that burn in your arms.

  • 1 round = You got this!
  • 2 rounds = You are killing it!
  • 3 rounds = Are you kidding me?
  • 4 rounds – BEAST MODE!!

In case you need a reminder…below are images for the Back Rows and Upright Rows, and Skull Crushers.

You know what’s next…so rest up Crew! Take some time to stretch out and plan your weekend.  Plan to eat well, hydrate, and rest….all in preparation to go long!

Get armed and make Friday fabulous Crew! 🙂

 

Day 7: Persist and Improve

Persist and it gets easierWe push ourselves everyday to get used to the grind….to improve.

We persist to form habits that allow us to feel good about ourselves and keep us motivated.

The daily grind doesn’t make it easier…it makes us better. It makes us stronger.

Persistence is the inner strength that carries us through the hard times. The times we want to quit…to give up…to lay down and surrender.

Life throws up curveballs…sadness, laziness, exhaustion…the devils way of telling us we aren’t good enough…that we don’t deserve it. That inner demon wants to throw us off course and shatter our dreams. Who will win today?

Push through and reap the rewards…the mental and physical rewards…It won’t make it easy…but it will make you strong.

Day 7 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Farmers Walk on Toes – :30 (use your heaviest weight – straight line or in a circle)
  • Dumbbell Squat + Overhead Press
  • Dumbbell Deadlift
  • Wall Sit – 1 minute
  • Burpees
  • Plank – :30 (2X)

Bonus: #SuperSweatyCardio Super Sweaty Cardio

This cardio bonus should take 12 minutes. Do not rest. Persist….push through and time yourself. 3 rounds….GO!

When you’re done…give yourself a big hug and a pat on the back. Then take it easy…time to rest up for those weekend long runs!

Start thinking now…start planning now. What will you eat? how much rest will you get? It’s important to plan ahead to go the distance.

Screen Shot 2016-07-07 at 6.09.39 AM

When you want to skip it today….

When you want to quit early….

When you want to roll over and let life take over…

Remember…you can’t get much done if you only work hard on days when you feel good.

Persist It will get easier…because you are strong!