Run Jax Labor Day 5K!

Labor Day, the first Monday in September, is a creation of the labor movement and is dedicated to the social and economic achievements of American workers. It constitutes a annual national tribute to the contributions workers have made to the strength, prosperity, and well-being of our country.

Most people know Labor Day as an extra day off of work. Fewer know the holiday comes from a time when the government was laying off workers.

It all started with a bad recession in the early 1890s that reduced demand for railway cars, prompting Chicago railway magnate George Pullman to lay off workers and reduce wages. Many of his workers went on strike. The sympathetic American Railway Union refused to handle Pullman cars, hampering commerce in many parts of the country.

Pullman workers started their strike in May 1894. The following month, Congress passed legislation making the first Monday of September a day to recognize workers!

You work hard all year long and you deserve a break. But instead of drinking too much, eating too much, and being lazy and adding on pounds, start your day with a fun 5K brought to us by 1st Place Sports and Tropical Smoothie Cafe!

By starting your day with some exercise, you will increase your endorphins, burn some calories and feel good about taking it easy and having a good meal later in the day!

This race starts from 1st Place Sports on Baymeadows Road and winds through pretty neighborhoods with cheering fans and ends back at 1st Place Sports. But crossing the finish line is just the beginning of the Run Jax 5K festivities. When you’re done running or walking 3.1 miles you’ll grab your finisher medal and a bottle of water then stick around for the HUGE post race celebration!

Race Highlights:

  • Drawings For Prizes
  • Huge Post-Race Celebration
  • Technical Shirts to all Participants
  • Prize Money & Age Group Awards
  • Custom Designed Finisher Medals

After the party, you might head home to get ready for family Labor Day get togethers, but if you don’t have somewhere to rush off to, stop by Tropical Smoothie Cafe for a delicious, healthy sandwich and a energy restoring smoothie!

Click here for Tropical Smoothie Cafe locations near the event and tons of menu options!

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Race details:

If you haven’t already signed up for this race, do it now and come run a fun 5K with me on Labor Day!

RunJax 5K One sheet

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Day 30: Final Day Switch Up!

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One more day Crew! This has been a hard month all around with back to school, back to reality and a tough workout month.

So to end the month on a high note, we’re switching it up again and going back to an old core favorite of mine. Hope you love it!

1 round or 2…totally up to you and how bad you want those strong abs!

Day 30 Plan:

  1. Weigh in Wednesday – Just a check in you don’t have to post!
  2. Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  3. Day 30 Workout of the Day – See below for our “Switch it up” Workout
  4. Speed Work – This should be happening today or tomorrow at the latest if you go long on Saturday or Sunday!

Day 30 Workout of the day: Y’all remember this one right? It’s been a while but it’s a good workout. You can do this!

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Speed Work: Click here for Monday’s post and scroll down for this weeks speed work! If you did this one last week, I want to see consistent splits this week! If you’re trying it for the first time, remember that this workout is not meant to be at top speed. You want to pace yourself and FINISH the workout! Keep each 1/2 mile repeat at your consistent 5K pace then take a 2 minute rest in between each set. AND the better the warm up…the better you will feel during your speed work. AND don’t speed your cool down!

We’re wrapping up the month so time to step it up and FINISH STRONG CREW!!!

Day 29: Squats, Push Ups & Sit Ups!

Switching it up! Screen Shot 2017-08-28 at 8.38.25 PM

I know you don’t want to do all day squats and push ups so making things a tad easier and throwing a different workout at you.

10 Rounds! 5 Push Ups, 5 Squats 5 Sit Ups!

So 50 of each. These should be done all together with very little breaks in between.

Day 29 plan:

  • Morning Workout Routine and/or Coffee Break Workout
  • Day 29 – Squats Push Ups & Sit Ups – 10 rounds of 5 each
  • Bonus – Another set of 10 rounds – 100 of each exercise!
  • Speed Work – When do you plan to get your speed work in? Click here for Monday’s post and scroll down for this week’s workout!

This should make today a lot less anxiety inducing for many of you and hopefully inspire you to get up and get moving because…it’s been crickets in here lately.

Don’t quit on us now…only two more days left in August!

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Day 28: Three More Days!

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Can you believe August is almost over??? Time goes by crazy fast but we have 3 more days in August to BRING IT!!! Don’t let up now…don’t sit down and wait for a new month…don’t let these days go by without building your stamina and strength!

On top of being the last few days of the month…it’s Monday and you know how we do it on Monday…We DOMINATE!!

Ready to dominate Monday and kick off the last week of the month with a BANG? I am!

I know our Monday exercises are not your favorite…but this is the last Monday so suck it up and get it done Crew!

In the spirit of Dominating Monday and setting the tone for the week, I wanted to share one of our #CoreCrew running stories. I love the “versions” of herself as she has transitioned through the decades and how running has changed for her over the years. I love how she started and how she has continued and I think this is a great story for us as we remember that we are not runners just for today….we are runners for life!

Becky’s storyScreen Shot 2017-06-30 at 6.54.00 PM

“Life isn’t about finding yourself, it’s about creating yourself.”  I like this quote because it encourages me to learn from my experiences (good and bad) and then create the best version of myself that is right for this moment in time.  So, here’s my running story:

V 2.0 (my 20s) The Carefree Runner – I started running because I liked a guy who was a runner; I kept on running because I liked the way it made me feel.

V 3.0 (my 30s) The Counter-Culture Runner – I started doing a few 10Ks and half-marathons but resisted following a training plan because it seemed too rigid and took the fun out of running.  Eventually, I stumbled upon a Jeff Galloway training plan that suggested running for time, instead of miles, and it finally clicked for me.  Instead of running 6 miles, I’d run for 60 minutes which sometimes took me farther than 6 miles and other times less than 6 miles.  Using Jeff’s plan, I successfully completed the Big Sur Marathon in 2001.  I was firmly hooked on running and training.

V 4.0 (my 40s) The Peaks and Valleys Runner – The Peaks:  Running taught me endurance (physical and mental) and sparked a desire to try new things, including a triathlon, summiting Mt. Rainier, biking from Seattle to Portland (206 miles) in one day, jumping out of a perfectly good airplane (tandem skydiving) and other assorted adventures.  The Valleys:  I didn’t adequately balance my running with strength and flexibility training.  I was lackadaisical about warming up before a run.  I got injured and didn’t let my body sufficiently heal.

V 5.0 (my 50s) The Thoughtful Runner – I’m taking my injury rehab seriously and staying positive.  If I could tell my former self three things, I’d say:  1) Listen to your body, know the difference between hurting and being injured; 2) Find balance in your workouts, training isn’t one size fits all so find a plan that’s right for you but don’t be afraid to mix it up occasionally; 3) You’ll never be perfect, so do the best you can with what you’ve got and you’ll find happiness.

Thank you for sharing your story Becky! I’ve enjoyed getting to know you over the last year and am looking forward to getting to know you more as you work your way through your current health and injury situations. Reading your story helped me remember that it’s not just about what is happening today…it’s about being healthy and strong for life! xoxoxo


Day 28 Plan:

  • Meatless Monday!
  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Day 28 exercises – 2-3 x 10
  • Bonus Core Work
  • Plan your weekly speed work

Morning Workout Routine & Coffee Break Workout


Day 28 exercises: 2-3 sets of 10

  • Goblet Squats
  • Dumbbell Swing
  • Helicopter
  • Suitcase Carry
  • Forearm Plank (3 x :30 or more)

Day 28 “how to” videos: In case you are new to the Crew (Michelle Charles 🙂 ) or you need a reminder for these exercises, please click here and scroll down for “how to” videos for each of today’s exercises.

Bonus: Russian Twists with weight – How many? This is one of my favorite exercises and you can do A LOT of them. Throw in a set of 50 for each round of core work today…then do one more round when you’re done for a total of 200 Russian Twists!


Speed Work: 800M repeats – Yes this is the same workout we did last week but it is a good one for all distances and it’s a great idea to do the same workout again and get better at it! Here’s how it and why they work so well…

In the last 800M (1/2 mile) of a 5K, the last mile of a 10K, the last 5K of a half marathon, and the 10k of the marathon, YOU have to show up.

You have to be ready for it to hurt. You have to know how to push through that; you have to REMEMBER a time when you did. You have to watch failure lure you to the dance floor and turn it the F down. If you let fatigue beat you once, it will beat you again. Maybe not in the same way, but it consistently tries. When you feel this again, it will be when it counts, and you have to KNOW that you’re better.

This workout is all about chasing that 800m repeat effect: It’s learning how to fight fatigue and battle the breakdown that will come when you’re pushing yourself hard. When you come around the last curve of your final 800M repeat, knowing you finished what you started, you will understand the reason behind speed work. When you finish that goal race and the jet-power showed up, it will be because YOU called for it.

The endorphins want to be chased, and the effect they reward you with is not to be missed.

Workout: 800 meter repeats (1/2 mile repeats) – The # of repeats you do will depend on the race distance you are training for.

  • 5K – 800M x 4
  • 10K – 800M x 5
  • Half Marathon – 800M x 6
  • Marathon 800M x 8
  1. Start with your warm up of 1-2 miles. This also depends on you. I prefer a nice long easy warm up and always shoot for 2 miles. In reality, I would love a 3-4 mile warm up because that’s when I really start to feel good!
  2. Take a few minutes to stretch and do some warm up drills like hip hurdles, butt kicks, lunges, slow skips, side skips, bounding, etc…
  3. Go into your workout – take a 2 minute rest in between each 800 meters (1/2 mile). Do NOT take longer than 2 minutes. Force yourself to keep going without letting your heart rate come all the way back to resting.
  4. Finish your full workout.
  5. End with a nice easy 1-2 mile cool down.

Speed work is not for the faint of heart….but you are a runner. There is nothing that you cannot do when you set your mind to it! Chase those endorphins and feel the amazing effects when you finish what you started!


Contest Winner: So last but certainly not least….our tank winner from Thursday! Great job to everyone who got their workout in on Thursday and posted an extra plank and wall sit photo. Our drawing included: Annette, Wendy, Mellisa, Gwen, Rose, Jan, Meghan, Brigid, Julie, Jennifer Stoner, Carla, Jessica Clark, Jennie, Kristy, Valeryia, Jennifer Ortiz, Marci, Pam, Jeanette, Sharon & Martin

I used a random name generator to pull our winner… and the winner is….

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Congratulations Kristy! I will get your new tank in the mail to you ASAP. 🙂

That’s all for now Crew. Remember….it’s time to DOMINATE MONDAY!!!

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Day 25: Switching Things Up!

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Lots of core this month and very little arms…so I thought we’d switch things up today and focus on a little arm action!

Super simple workout that we’ve done many times before, just grab your weights and get moving!

Day 25 Plan:

  • Fruity Friday! – Been slacking on reminding you about our food challenge some this month but kudos to many of you are following right along anyway. Today is fruity Friday so eat a serving of fruit at every meal!
  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Day 25 exercises – Switch it up for #SEXYARMSWORKOUT
  • Bonus: Roll! This should be something you start adding several times a week if not more but today we’re making it your bonus. Take a few extra minutes to roll out those legs and get ready for long runs this weekend!

Day 25 Exercises: 1 round of this routine will have your arms feeling stronger. 2 round means #BEASTMODE! If you’re not sure of an exercise let me know and I will get you a “how to” video for it or show you how to do it myself. 🙂

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Day 24: Contest!!!

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Lisa Marie CoreCrew Tank

Hey Crew, it’s time for a contest! I received an extra pink #CoreCrew tank just like the  one our lovely Lisa Marie is modeling here for us (size medium with no name on back) and I wanted to give it away so here’s the deal.

Everyone who finishes today’s workout and posts a picture of their wall sit AND a bonus plank will be entered to win the pink #CoreCrew tank. Easy peasy. Day 24 exercises + wall sit and plank. Who’s in? I will choose a random winner using a app made just for contests so anyone who completes today’s exercises and posts has a chance to win.

Since there are so many of us and sometimes I miss posts, PLEASE tag me in your post so I don’t miss it.

I’ve gotten a few stories and they are AWESOME!! Keep them coming…they will ALL be used! 🙂

Another thought…Jennifer Stoner, where is our “We’re in this together” tank? We need to keep that moving so we can get it around the work to all our Crew members!

Let’s get to work! 🙂

Day 24 exercises: 2-3 sets of 10

  • Morning Workout Routine (#MWR) and/or Coffee Break Workout (#CBW)
  • Metabolic Up and Downs
  • Backward Heel Walking
  • Pistol Squats
  • Ankle Jumps
  • Wall sit – 3x :30 or more

Bonus: :60 Plank – take a picture of your plank and one wall sit and share in Strong to the Core for your chance to win a pink #CoreCrew tank!

Day 24 “how to” videos: Click here and scroll down if you need how to videos for these exercises.

The end of the month is getting close. Keep pushing Crew! I am working on September and we are going back to basics but don’t give up on August just yet!

Day 22: Squat City!

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Oh YAY…you’re favorite day! 🙂

Time for hourly squats and push ups Crew! Remember to start early and do what you can 10-20 squats and 10-20 push ups per hour. If you miss hours, that’s ok. Pick it back up as soon as you can and just keep moving forward.

Day 22 Plan:

  • Tiny Tuesday – Small portions!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 22 exercises
  • Bonus – Modern Moms Hips!
  • Speed Work – If planned for Tuesday – Click here and scroll down for this week’s workout
  • Your Voice Your Story – Don’t forget to send me those stories! – PM me a file here or email to Amy@MagdaleinMedia.com

Day 22 Exercises:

  • 10-20 Squats per hour (or as many hours as you can from wake up to bedtime!)
  • 10-20 Push ups per hour (or as many hour as you can from wake up to bedtime!)

If you just can’t wrap your hear around doing squats at work, check out last Tuesday’s post for some great, discreet exercises to do at your desk.

Bonus: Modern Mom’s Hips – We’ve neglected our hips a bit this month so let’s throw in this quick burn to strength and tone our hips and glutes!

It’s already the 22nd of August…time flies when we’re having fun! I’d love to hear your thoughts and ideas about our September challenge. Exercises requests, areas you want to work on, challenge ideas you’d like to see us throw in….this is your challenge so help me make it great for you!

Not too much to think about today….so time to get to work! Make healthy, small portion choices and let’s make our way to Squat City!

Day 21: The One Simple Habit….

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The one simple habit that started it all…

Aristotle taught us that, “You are what you repeatedly do. Excellence then, is not an act, but a habit.” His words aptly apply to fitness.


A little story of one woman’s journey…

Sandy started her fat loss journey with 56 pounds to lose, though if you saw her now you’d never believe that she was once overweight. Today the lean and attractive mother of two walks confidently with a spring in her step and a smile on her face.

Given her amazing transformation, it’s easy to see why she’s so confident and happy.

Before her transformation, Sandy was fed up and constantly stressing about her weight. She was sick and tired of feeling unattractive, embarrassed and discouraged. None of the diets or exercise plans that she tried ever worked. She felt hopeless about ever regaining the attractive body that she once had.

Sandy’s story was very typical, she speaks of the way her body changed after her pregnancies, how the weight continued to add up over the course of a few years, and how each pound rendered her more frustrated and hopeless.

Sandy decided the first step towards regaining a body that she felt excited about again was to change one simple habit. For Sandy, dropping 56 pounds and becoming a stronger more confident version of herself was not the result of an act, but of a habit.

The simple habit that she adopted was to place her gym clothes on her nightstand before going to sleep each night.

That’s. It.

Every morning the first thing that she would see was the tidy stack of clean gym clothes. So her first act of the day was to put them on.

Naturally, now that her gym clothes were on, Sandy would then go directly to her workout. By starting her day in such a positive, fitness-oriented way, Sandy was then able to continue making healthy choices throughout the day, ending it by putting the next day’s gym clothes on her nightstand before bed.

Did she have any hiccups along the way? Certainly. There were days that would start out great, but then she’d get off track sometime after lunch. Discouraging as the occasional setback was, she kept on putting her gym clothes out each night.

By starting her day out with such a positive fitness experience, Sandy was able to make a habit out of fitness. As a result she lost 56 pounds and regained her confidence and sunny disposition.


The One Habit….

What about you? What habit could you adopt that would keep you on track with your fitness goal?

It shouldn’t be complicated.

Maybe you will start putting your gym clothes out each night, like Sandy. Maybe you will make the recipe below for Slow Cooker Pulled Chicken each week to pack with some veggies in mini meals to eat throughout your day.

Pick one simple, fitness habit and add it to your daily routine.

Don’t wait –start a new habit today!

Daily Quota and Big Goals

Big Goals give us a purpose. The way to reach your Big Goal is to put daily quotas in place. These are the little steps that add up to the achievement of your Big Goal.

In writing a book, the daily quota is typing a minimum number of words per day. In fitness, your daily quota is your workout and clean eating.

Put your own daily quotas in place, and each day you’ll be closer to the achieving your BIG GOAL!

Go get ‘em Crew!


Slow Cooker Pulled Chicken Screen Shot 2017-08-21 at 5.30.55 AM

Having healthy prepared protein on hand for the on-the-go meals is a must when it comes to packing healthy meals to eat throughout your day. Put 4 to 6 ounces of protein (like this amazing pulled chicken!), a handful of cooked veggies and a handful of fresh arugula in a little Tupperware and drizzle on a bit of homemade balsamic dressing for a simple, quick, get-lean meal.

Eating small meals every few hours consisting of protein and veggies is the most reliable way that I know of to drop body fat and maintain a steady flow of energy throughout the day. It’s pretty darn tasty too, when you make the meals yourself!

Courtesy of RealHealthyRecipes.com

Servings: 4

Here’s what you need

  • 2 ½ lbs bone-in, skin-on chicken breasts
  • 1 ½ teaspoon sea salt
  • ½ teaspoon black pepper
  • 1 cup chicken broth
  • 1 Tablespoon tomato paste
  • ½ teaspoon sweet paprika
  • 1 teaspoon minced garlic
  • 2 bay leaves

Instructions

  1. Rinse the chicken breast and pat dry. Season with the salt and pepper on all sides.
  2. In a slow cooker, whisk the chicken broth, tomato paste, paprika and garlic. Add the seasoned chicken breast and the bay leaves. Cover and cook on high for 3 hours, flipping the chicken after 1 hour.
  3. Transfer the chicken to a cutting board and let cool for 20 minutes. Strain the broth. Use two forks to gently shred the chicken, discarding skin, fat, cartilage and bones. Store the chicken and broth separately in the fridge to use for up to 4 days. Enjoy!

Nutritional Analysis

One serving equals: 191 calories, 5g fat, 3g carbohydrate, 1g sugar, 960mg sodium, 0g fiber, and 34g protein.

I hope you will find one simple habit to change today. It can be whatever you think will make a difference in your fitness and health. One simple thing you can do each day to help you reach your goals.

When you post today, tell us what your one simple habit will be and start it this week. This one simple habit could be a game changer for you!

Day 21 Plan:

  • Meatless Monday!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 21 exercises
  • Speed Work – Plan ahead for when you will get it done this week
  • Bonus – One Simple Habit – Pick your one simple habit and share it

Day 21 exercises: 2-3 sets of 10

  • Goblet Squat
  • Dumbbell Swing
  • Helicopter
  • Suitcase Carry
  • Forearm Plank (3x :30 or more)

Speed Work: In the last 800M (1/2 mile) of a 5K, the last mile of a 10K, the last 5K of a half marathon, and the 10k of the marathon, YOU have to show up.

You have to be ready for it to hurt. You have to know how to push through that; you have to REMEMBER a time when you did. You have to watch failure lure you to the dance floor and turn it the F down. If you let fatigue beat you once, it will beat you again. Maybe not in the same way, but it consistently tries. When you feel this again, it will be when it counts, and you have to KNOW that you’re better.

This workout is all about chasing that 800m repeat effect: It’s learning how to fight fatigue and battle the breakdown that will come when you’re pushing yourself hard. When you come around the last curve of your final 800M repeat, knowing you finished what you started, you will understand the reason behind speed work. When you finish that goal race and the jet-power showed up, it will be because YOU called for it.

The endorphins want to be chased, and the effect they reward you with is not to be missed.

Workout: 800 meter repeats (1/2 mile repeats) – The # of repeats you do will depend on the race distance you are training for.

  • 5K – 800M x 4
  • 10K – 800M x 5
  • Half Marathon – 800M x 6
  • Marathon 800M x 8
  1. Start with your warm up of 1-2 miles. This also depends on you. I prefer a nice long easy warm up and always shoot for 2 miles. In reality, I would love a 3-4 mile warm up because that’s when I really start to feel good!
  2. Take a few minutes to stretch and do some warm up drills like hip hurdles, butt kicks, lunges, slow skips, side skips, bounding, etc…
  3. Go into your workout – take a 2 minute rest in between each 800 meters (1/2 mile). Do NOT take longer than 2 minutes. Force yourself to keep going without letting your heart rate come all the way back to resting.
  4. Finish your full workout.
  5. End with a nice easy 1-2 mile cool down.

Speed work is not for the faint of heart….but you are a runner. There is nothing that you cannot do when you set your mind to it! Chase those endorphins and feel the amazing effects when you finish what you started!


Day 21 “how to videos”:

Goblet Squat: The goblet squat is a lower-body exercise that increases strength throughout the legs. Due to the position of the weight, the exercise also strengthens the shoulders and core while improving posture and hip mobility.

Dumbbell Swing: This emphasis of this exercise is on core & arm strength, endurance and balance. The exercise also targets your hamstrings and glutes, but you also use your back, quadriceps and shoulders. If strength improvement is your focus, try a lower rep count and heavier weight.

Helicopter: What this video to learn how to swing both legs in unison for a deep stretch and to obtain greater core strength. This is a long video, but the main portion of the move is shown in the first minute or so. We want to keep a strong core while focusing on the leg movement.

Suitcase Carry: This is a core strength move. Brace your core as if expecting a punch don’t compensate to one side as you are walking.

Forearm Plank: Build strength in your core, lower back, arms and glutes by doing the plank core exercise on the forearms.

Days 19 & 20: Your Voice Your Story

Hey Crew! It’s the weekend and it’s time again…long runs, active recovery, and Yoga!

I hope you’ve got your long run plan in place, are well hydrated, and ready to go the distance!

I know you’ve heard me say it before, but I want you all to know that whatever your long run distance is…it is important! Some of us are training for half or full marathons, and others are training for the first 5K or 10K. No matter what distance you are training for, a long run is a key part of your week. Even 5K runners need to throw a long run in. These long runs help you build your aerobic threshold and give you the confidence to run your race strong!

Don’t be shy or feel like your long run isn’t as important as someone who is going longer.

IT’S ALL RELATIVE!

Just like our pace is relative to our personal fitness level, so is our long run. Whether you are doing 3-5 miles this weekend, or 15-20 miles this weekend, it is JUST AS AWESOME!

Speak up and let us know what you’re plan is so we can cheer you on. Post when you are done so we can celebrate your success or commiserate with you on a run that might not have gone as planned. We are a family and we want to help you through these tough runs.

Scroll below “Your Voice Your Story” to see what the weekend’s workouts are and get links to all our Yoga options.


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Just like our distance and pace is relative, so is our story. Each us of has a story of why we are here, where we want to be, and our achievements and struggles along the way. Your story can inspire others and we want to hear it.

Lately, with school starting again, Moms on the Run kicking off soon, and just craziness in my household, I’ve been short on time and our daily posts have suffered.

Jan Peischel came up with a great idea I’d like to share and get your feedback on.

Since each of us have a story, and our stories inspire others, how about sharing your story with the rest of our #CoreCrew family? Here’s the skinny, send me a personal message or email with your story and I will save them for a day when I can’t get to writing us a motivational daily post. During those times, I can dip into our story bank and use them as motivation for others. This is not “required” but I would love to read them ALL! Your story can include why you believe strength work is important for you fitness and your running goals, your struggles, your accomplishments, and anything else you feel is important. The only rule, STAY POSITIVE! If you send me sad stories of why you can’t get it done, I probably won’t use it. This is to motivation and inspire others so tell us why you love your #CoreCrew family and how we have helped you achieve your running and fitness goals! 🙂

Please send your story to me in a separate file so I can save it outside of FB messenger. Feel free to include photos or whatever else you would like.

I love this idea and hope you do too! 🙂

Send me a Personal Message here (please send a file)

Or send me your story in an email to Amy@MagdaleinMedia.com.

I would love to hear your thoughts on this idea and the more stories the better! I will use them all eventually. 🙂


Weekend exercises and workout info:

As always, our weekends can be switched up to work with your schedule so if you need to go long on Sunday, throw in a short shakeout run or some Yoga on Saturday to get your muscles ready to go long.

Day 19 exercises: Long Runs + Other good stuff

  • Warm up with Hip Hurdles, Leg Swings and some drills (Click here explanations for some great pre-run drills (Butt Kicks, High Knees, Bounding, Grapevines, Slow Skips, Lateral Bounding, and Hamstring Extensions)
  • Long Run
  • Wall Sit – :60
  • Legs Up the Wall – 5-15 minutes
  • 7 Key Stretches for Runners

Day 20: Active Recovery and/or Yoga

Let us know what you have on your schedule so we can cheer you on! Remember…it doesn’t matter how long you go…or how fast you go…if you’re running…you’re a runner! So get up and go run Crew!

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Day 15: I’M DOING THIS FOR ME!

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Tuesday is our Squat & Push Up day. 10-20 Squats & Push Ups every hour…or as many hours as you can fit in. I know it might not be realistic to get them done every single hour…that’s ok…but if you’re only getting in one or two sets, you’re not really trying!

I know this isn’t easy for everyone to fit these in at work, but I don’t think it’s as hard as it’s made to seem. If you work at an office, get up once an hour and go for a walk. Go into the stair well or bathroom and bust out 10-20 squats and push ups. It will take you about 2 minutes. Go outside in the sunshine, or just do them at your desk.

I have a feeling it’s not so much that you “can’t” do them. It’s more likely you feel embarrassed to exercise and are worried about what others will think or say about you. You’re worries about weird looks and sideways glances.

I’d like to challenge you to stop caring what other people think and remember who you’re doing this for. Repeat this to yourself.

I’M DOING THIS FOR ME.

Who knows…maybe those naysayers will surprise you and join in!


If you just can’t get past the thought of standing up once an hour and getting some movement in your day, here are some exercises you can do without bothering those around you.

  • Calf Raises  These are perfect for when you’re waiting at the copier, printer, or microwave. Or just stand up to get in a stretch and throw them in at your desk While standing, simply lift your heels up off the ground, bring them down, and repeat. Sure, they’re noticeable, but the actually amount of movement is about on-par with fidgeting.
  • Leg Lifts – Lift one leg until it’s straight and parallel to the ground. Hold for a few seconds, then lower. Repeat 10-20 times, and switch to the other leg.
  • Knee Raises – A similar option is to raise your knees up toward your chair. Instead of straightening your leg, keep the knees bent. Lift one leg so the knee moves toward your chest. Raise the leg as high as possible and hold the position for a few seconds. Lower the leg slowly and in a controlled manner. Switch to the other leg. This move helps open up your hips while strengthening your thighs and abs. Repeat 10-20 times per hour.

  • Thigh Squeeze – This exercise helps you tone and strengthen your thigh area. Keep a small flexible ball or a hand towel at your desk. Hold the ball or towel between your knees. Squeeze the ball as hard as you can between your knees and hold to the count of five. Release the tension slightly without letting it fall out from your knees. Repeat the squeeze 10 to 20 times. This exercise works well at the office because you can do it under your desk without anyone else realizing it.

  • Isometric Holds – Isometric contractions are exercises with no change in muscle length. That means the muscle does not move, but it still contracts. Sit at your desk and squeeze your glute muscles as hard as you can. Although there is no external weight to manipulate, the act of squeezing is the workout. Hold for 10 seconds and then rest for 30 seconds. Do 10-20 reps each hour.

  • Chair Squats – Pull your chair back from your desk. If you wear heels, take them off for this exercise. Sit in your chair, start by holding lightly to the armrests and work towards lifting without using your arms. Lift your hips and glutes about 3 inches off the chair and then sit back down. Alternatively, sit in the chair as you usually would and press your legs into the floor as hard as you can for an isometric contraction. This works almost the same muscles as the squat without visible movement.

Now you have some options. Will you find another excuse, or will you stop worrying about what other people think and remember who you’re doing this for?


Day 15 Plan:

  • Tiny Tuesday – Small portions!
  • Morning Workout Routine and/or Coffee Break Workout
  • Day 15 exercises – 10-20 Squats and Push Ups per hour (or try some of the exercises above)
  • Bonus: #SquatPic 
  • Speed Work Plan?

Bonus: #SquatPic – Wherever you are working out today….at home, at work, at the gym, on the road or trail while you’re running, take a picture of you doing your squats and show the Crew how you get it done!

Speed Work: This week’s speed work is a GREAT workout. Click here to see how it’s done and reach out to me with questions about distance or pace!

I know it’s hard to make it happen everyday. I know you’re tired and stressed.

Just keep repeating…

I’M DOING THIS FOR ME.