Day 7: Always Dominate Monday

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After an epic weekend of running and activity, that blaring alarm clock always seems to wake us up far too early. The temporary relief from seven minutes of snoozing quickly turns into half an hour.

Arriving fifteen minutes late to work – using the side door, of course – your first few hours are spent messing around on the internet rather than getting anything productive done.  Your food (or drink ) hangover from the weekend carries over to your meal choices for the day, and “just this once,” fast food is your choice.

After work, working out is the last thing on your mind as the day has already felt like a waste.  Come 11 pm, you are lying in bed, and you finally come to the realization that you know all too well:

“I didn’t really DO anything today!”

No more.  

Today I’m going to issue a challenge that will change the outcome of your week, every week.

Always dominate Monday.

Never underestimate the power of momentum!

Momentum will work FOR you if you let it, but it will also work AGAINST you if you let it.

If you skip your Monday workout, it will be so much easier to skip your workout on Tuesday.  Monday quickly becomes the most important day of the week.

You didn’t really eat healthy on Monday, which means it’s easier to tell your yourself “I can start tomorrow” and not eat well on Tuesday or Wednesday.

When your Monday routine is thrown off, you might forgo your routine for the rest of the week, which results in, “well I already missed a day, no point in starting a day late…I’ll try again NEXT Monday.”

If you snooze on Monday, then snoozing on Tuesday is just a little bit easier.

You were unproductive on Monday, you’re stressed out and you have to play catch up during the rest of the week.


You dominated your Monday workout, setting the tone for workout domination for the whole week.  “This week I am going to hit new records with my workouts. I already kicked ass on Monday, let’s keep it up!”

You dominated your Monday with healthy food choices and meals, setting the tone for continued healthy eating all week.  Your brain permanently stays in “I’m making healthy choices this week” mode.

You popped right out of bed on Monday without snoozing, so snoozing becomes less of an issue with each passing day.  It’s not a question of willpower, it’s just “what you do.”

You were incredibly productive on Monday, which makes the rest of your week much less stressful.  

Stop sucking and start dominating.

Look at Mondays differently. It’s not the start of a long week.  It’s not the worst day of the week. Monday is the most important day of the week, so do it right!

Day 7 Plan: Core Focused Workout

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  1. Meatless Monday – Go the whole day without eating any meat! Make sure you check your labels! It’s only one day, you can do this!
  2. Morning Workout Routine (#MWR)
  3. Coffee Break Workout (#CBW) – for those who do a lot of sitting during the day
  4. Day 7 exercises
  5. Plan your speed work day

Morning Workout Routine & Coffee Break Workout:

Day 7 exercises: 2-3 sets of 10 – New exercises that we are ding every Monday. Don’t get discouraged or overwhelmed. What the “how to” videos below TODAY and make it easier to DOMINATE MONDAYS!

  • Goblet Squat
  • Dumbbell Swing
  • Helicopter
  • Suitcase Carry
  • Forearm Plank (3 x :30) – Regular forearm plank on floorer grab your stability ball to make it a little more difficult.

Speed Work: Ladder Workout – This can be a tough workout but it is a GOOD workout. Basically we are going to climb up the ladder, then back down the ladder. The overall distance you go depends on what you are training for. If you are training for a 5K, 10K, or 15K – you will run 3 miles of speed work. If you are training for a half or full marathon, you will throw an extra mile in the middle and make it 4 total miles of speed work.

Here’s the workout:

  • Warm Up – 1-2 miles – Be honest with yourself on how much warm up you need. If you skimp on your warm up, your workout will suffer!
  • 400M (.25 mile) run @ 5K pace + 1:00 rest
  • 800M (.5 mile) run @ 5K pace + 1:00 rest
  • 1200M (.75 mile) run @ 10K pace + 2:00 rest
  • 1 mile @ 10K pace + 2:00 rest (add this extra mile if you are training for a half or full marathon, otherwise skip the mile and go to the next set.
  • 1200M (.75 mile) run @ 10K pace + 2:00 rest
  • 800M (.5 mile) run @ 5K pace + 1:00 rest
  • 400M (.25 mile) run @ 5K pace + 1:00 rest
  • 1-2 mile cool down – Again, this is where we can tell if you are serious about your fitness, or just rushing through it. Giving your body a chance to cool down is part of the workout. MAKE time for it.

Total of 5-8 miles depending on your warm up and cool down and if you add the middle mile.

THIS IS A HARD WORKOUT! It is supposed to be HARD! If it was easy…it wouldn’t challenge you and it wouldn’t change you! Pace is up to you. If you don’t know your 5K or 10K pace, reach out to me and let’s figure it out.

Day 7 “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.

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