Day 5: Own Today!

Own Today – Day of 100s and Fruity Friday!

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Going into the weekend I want to share with you a little story that my good friend Chris Atkinson sent me last night. She needs a little extra motivation as she has fallen off the workout wagon so let’s show her some love and get her back on track!

A motivational message from Fellow Flowers “Slightly modified” because it originally focused on tris and we know this applies to ALL training. 🙂

11 pm…and done:

Because if it doesn’t happen today, it doesn’t happen. See, what I’m learning about training is you can’t find more time or get it done later. There’s no time hacking system or wiggle room. Because ‘later’ has another workout on deck waiting for you, and ‘later’ is already going to require max effort.

‘If you miss it, give yourself some grace, let go and move on because there’s nothing you can do about it.’ (Love this!)

So it has to be now. It has to be today. Or you lose it. The opportunity, the chance, the work.

Now, believe me, I have given myself plenty of grace in letting go of missed workouts. Because…life, kiddos, work, soccer games, date nights, staying sane, self care.

Perfection does not exist in this journey, but tonight I had no excuse other than it was late and I didn’t want to. OH MY GOODNESS the justifications I was giving myself. Up until the moment I was literally on the bike seat I was trying to think of a good reason to bag it.

But then I remembered five little words from our red flower — BECAUSE I SAID I WOULD.

Yes. I sure did. Be all in and regret nothing. Embrace the suck. LOVE THE GRIND. So I grabbed my red flower and I got it done. I’ll take it.

Own today Crew!

Own every single day. When you slip up, shake it off and move on. Don’t try to “catch up” just move on.

We’re taking it easier today with no bonus BUT I want you to think about Fruity Friday as a MUST DO. There is no wiggle room here. Grab some fruit and make sure it is part of your day. If you already eat fruit, eat more! 🙂

Fruity Friday: Your breakfast and lunch should contain a serving of fruit. If they already do, make it 7-8 servings of fruit today!

What does one serving look like?


  • 1 medium banana
  • 6 strawberries
  • 1 plum
  • 20 grapes
  • 1 medium apple
  • 1 medium peach
  • ½ cup (125 mL) of 100% orange or other 100% fruit juice

See more at: Half Your Plate

An added bonus: Eating 7-8 Fruits And Vegetables Per Day Will Make You Happier

“Eating fruits and vegetables is strongly associated with peak mental well-being, according to a new study from the National Bureau of Economic Research.”

Using data covering 80,000 randomly selected British individuals along with seven accepted measures of well-being, they found that happiness and mental health rise in proportion to the number of daily servings of fruit and vegetables, peaking at 7-8 servings of 2.8 ounces each.

The pattern remains “remarkably robust” when adjusted for a large number of other demographic, social and economic variables, the study found.

Even after isolating confounding variables, it was found that individuals consuming at least 7 servings a day were 2.7 percent happier than those who eat almost no fruit and vegetables.

Get your exercises done, STRETCH and ROLL to be ready to go long this weekend and do not let go of the hydration. With long runs around the corner, it is just as important to hydrate today as it was yesterday. I know the daily challenge helps remind us…but working extra builds into your daily routine is the ultimate goal!

Day 5 exercises:

  • 100 High Knees
  • 100 Russian Twists
  • 100 Jumping Jacks
  • :60 Plank

7 Key Stretches for Runners

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