Day 2: The Good Stuff

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Ready to get to this month’s good stuff? Here we go!

It’s all in the hips!

Ladies and gentlemen…hip strength is for everyone! I know the video is from “Modern Mom.” Yes it’s a couple of women doing the exercises talking about slimming their hips… but this is good stuff y’all!

Don’t skip it. If you’re doing it right, those hips and glutes will be burning…and getting stronger!

Day 2 exercises: Hips / Stability – 1 set each side

****Watch and follow along with the how to video below****

  • Side Leg Pulse
  • Side Bicycle
  • Leg Stir
  • Big Circle
  • Hot Potato
  • Back Butt Press
  • Forearm Plank (:60)
  • Pigeon Pose (:30 each side)

Bonus: Burpees! YAY!! – 2 sets of 10

Blame Sharon…. 😉


Speed Work: Saw some good speed work yesterday. Who’s got speed on the brain today? Wednesday is a great day to run fast! Plenty of time to recover before our long runs this weekend. Here’s this week’s workout.

Remember that mile we did a few weeks ago? Time to break it in half and dial up the speed. This week’s workout = 800s. Take that mile time that you wrote down, break that time it in half (1/2 mile) then run 800s (1/2 mile) just a tad faster. Then take a 1-2 minute rest. Stand still, breathe deeply, drink some water, then go at it again!

Workout: 6x 800M

  1. Warm up (1-1.5 miles)
  2. 800M 6X (3 miles)
  3. Cool down (1-1.5 miles)
  4. Total of 5-6 miles

Ready for the good stuff? Repeat after me…”I Can Do This!” Get to work Crew!

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Day 1: Steer Yourself

screen-shot-2016-11-01-at-5-11-05-amYou’re determined! You’re smart!

You’re ready for a brand new start!

I can hoot, holler and cheer, but only YOU can decide the direction you will steer.

Today, YOU choose the path your feet will take.

Active, healthy, and STRONG…is this the choice will you make?

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Hello November! Hello cool weather!

NOW is the time to commit to a healthy holiday season.

Don’t wait till you let yourself slip, cause you know those bad choices go straight to your hips!

You don’t have to skip ALL the yummy treats…but be smart!

This November it’s all in the hips, so choose wisely….

Eat healthy, get active, be strong, and run with your heart!

Day 1 exercises: Abs – 2 sets (:30 each move + Side Planks)

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch (right side)
  • Boat Post
  • Bird Dog Crunch (left side)
  • Side Planks – :30 each side

Bonus: 50 Crunches (2 sets of 25) 


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Speed Work: Want to get faster, breathe better, make those longer runs feel easier? The magic pill is sweaty and intensity!

Remember that mile we did a few weeks ago? Time to break it in half and dial up the speed. This week’s workout = 800s. Take that mile time that you wrote down, break that time it in half (1/2 mile) then run 800s (1/2 mile) just a tad faster. Then take a 1-2 minute rest. Stand still, breathe deeply, drink some water, then go at it again!

Workout: 6x 800M

  1. Warm up (1-1.5 miles)
  2. 800M 6X (3 miles)
  3. Cool down (1-1.5 miles)
  4. Total of 5-6 miles

The time is NOW Crew! Get up, get moving, and let’s kick off November on a good start! 🙂

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