Day 30: Failure or Success?

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To continue in a course of action even in the face of difficulty. 

To persist. 

To carry on.

To keep going.

To hammer away.

To be persistent and determined.

To follow something through.

To press ahead and not take no for an answer.

To be tenacious.

To stand one’s ground.

To go the distance.

To maintain a purpose in spite of difficulty.

To stop at nothing.

On this final day of June, will you persevere and finish what you started?

Even if you didn’t tow the line every day…you can keep going and finish strong.

Go the distance and maintain your purpose in spite of the difficulty, knowing you didn’t give up on yourself. Follow through and be tenacious.

The will to persevere is often the difference between failure and success.

The choice is yours. What will you choose today?

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Day 30 exercises: 2-3 sets of 10 

  • Push Ups – slow
  • Tricep Dips – slow
  • Bicep Curls – slow
  • High Plank – :60

Bonus: #DailyAbs – Yes it’s arm day, but thanks to the reminder from Lisa Gibbs…I thought it would be great to give our abs some special attention today too. This is a quick, easy bonus that you can do with no weights and with very little additional time. How many rounds will you make time for today? Throw in a set of #DailyAbs in between each set of arms and be done in no time!

Daily Abs

Day 30 “how to” videos: We are focusing on slowing it down and “building positively powerful arms with slow negative repetitions”.

Sound familiar? Of course! We’ve done this earlier in the month. Find out more about why slowing these moves down will help you build strength in power in your arms by clicking here and reading through our Day 16 post. You can also find all the how to videos for today’s exercises on this page.

I know it’s Friday and you are already thinking about the weekend. I know you have lots of things to do and obligations to meet. But you have goals and the only way to reach them is to persevere.

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Day 29: Power Through

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What does it mean when you are able to get through something you didn’t think you had the strength to complete? When you’re tired and don’t have time, but you do it anyway?

Powering through to finish what you started means you are strong and determined.

A difficult task no longer makes you cringe and turn away. The strength inside you carries you through and brings you out on the other side.

Will you finish what you started, even if you have missed days in between? Show the inner voice inside you who’s boss and power through these last difficult days…stay strong and determined until the end!

If you did the #SquatsAllDay challenge this week, you might be feeling some delayed ones muscle soreness (DOMS) from the workout. Even 48 hours later, that DOMS might make it more difficult to get through today’s workout. Power through the pain, but don’t push yourself too far and cause “real” pain, or injury. Make sure you are stretching and rolling those glutes to speed up the healing process! Long runs are coming up and we want fresh legs to carry us through the miles!

Day 29 exercises: 2-3 sets of 10

  • Lunge Series (multidirectional lunge)
  • Step Ups
  • Single Leg Deadlift
  • Wall Sit – :60

Bonus: Stretch & Roll – The best way to end the day. Stretch those sore legs and roll out the lactic acid built up with all the hard work you put in this week. Long runs are right around the corner…let’s get ready for them! – 7 Key Stretches for Runners

Speed Work: If you still haven’t completed this week’s speed work, what are you waiting for? Click here for Monday’s post and scroll down for this week’s workout.

At lunch with our local girls yesterday, we were talking about that heavy feeling in your legs when you put in a good workout. I was referring to that heavy pull I was feeling at the track yesterday morning and how speed work helps your body learn to power through (there’s that term again) and flush out the lactic acid.

I referred to it as lactate and the ladies chuckled, their brains going to breast feeding. Well ladies…you are correct, but also, so am I. Yes, lactate was the correct term…and so is lactic acid. You had me second guessing myself, so I had to look it up! 🙂

According to,

Intense Exercise. When you exercise, your body uses oxygen to break down glucose for energy. During intense exercise, there may not be enough oxygen available to complete the process, so a substance called lactate is made. Your body can convert this lactate to energy without using oxygen. But this lactate or lactic acid can build up in your bloodstream faster than you can burn it off. The point when lactic acid starts to build up is called the “lactate threshold.”

A little more info from Runner’s World,

“Lactate threshold” (LT) pace describes a hard but manageable effort that forces your body to begin producing considerably more lactate. When you train at LT pace, your body conditions itself to move lactate around, and this should improve your performances at distances from the mile to the marathon.

If you are not reaching that lactate threshold during your speed work, it probably means you can push harder. Don’t be a wimp, consider the mantra I used during my workout yesterday, and SUCK IT UP! Then remember to cool down after your work out and take the time to stretch and roll! 🙂

Day 28 “how to” videos:

Lunge Series – This is a multidirectional lunge that will take you in each directions for both legs. All the way around is one rep.

Step Ups: The “step-up” targets the muscles of your glutes, quads, and hamstrings. It’s considered one of the best exercises for building strong, lean legs. This move also raises your heart rate, which helps increase your calorie burn. “Step-ups” are a great way to build leg strength, develop explosive power, and improve the symmetry of your leg musculature. You need some form of step for this exercise. If you don’t have a step, try a bench, or use stairs. Avid using a chair or something that will fall over easily.

Start with just your bodyweight. If that feels easy, add some light weights.

Single Leg Deadlift: The single-leg deadlift strengthens the gluteus muscles, hamstrings, and adductor muscles while working to extend the hips. Our lower back functions as a  stabilizer promoting strength and stability in our core. This exercise, often referred to as the non-surgical butt lift, is unique in that it allows you to fully appreciate the beauty of learning how to stabilize on one leg, while training each side of your body without favoring or over-compensating.