Days 2 & 3: Ummmm IDK…Run?

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We all have important things to do on the weekend, but first we go long! The we make time for recover i.e. legs up the wall, rolling, stretching, rehydrating, refueling. I know it’s easy to finish our long run just go straight into other things, but when we skip the steps after our long run, our body suffers.

When we recover properly, with all of the above plus active recovery (staying active and moving instead of laying around ideal), we go into the next week feeling good and ready to continue our training. We we keep our training in mind as we continue our weekend we eat better, sleep better, feel better….and Monday is that much brighter!

If you have to rush on to the next thing (it happens we’re all busy) MAKE time to baby your muscles later in the day. Get out your roller before bed, then stretch out those legs, hips and glutes after you’ve worked the knots out. Make healthy eating choices and don’t spoil all the work you just put in.

If you go long on Saturday, wake up on Sunday with a plan to get moving. Go for a short easy run (yes running the day after a long day is a good thing!) Keep it short and easy though, this is just a recovery not a push for time or distance. Go for a swim, a bike ride, a walk with your hubby or kids. Make a few minutes for some yoga (Yoga for runners options below). Drinks lots of water to replenish what you sweated out!

If you go long on Sunday, take the time to get in a good stretch on Saturday. Start hydrating now and stay active to keep your legs fresh and ready for that Sunday long run!

All of these things will help you feel better going into the next week. You’ll be stronger and ready to tackle not only your upcoming workouts….but also everything else that is thrown at you. Limit your weekday stress by planning ahead for your week so you take some of the pressure off. Being prepared can make all the difference between getting it done…and realizing that “it didn’t happen” at the end of a long day.

Sounds like a lot, but it’s really about thinking ahead and making time for you. You can do it…you deserve it. 🙂

Remember to make it work for you and switch it up if you need to. It all depends on you and your family’s schedule and needs.

Day 2 exercises:

  • Quick Morning Workout (#QMW)
  • Hip Hurdles & Leg Swings
  • Long run
  • Legs up the Wall
  • Roll & 7 Key Stretches for Runners
  • Quick Before Bed Workout (#QBBW)

Day 3 exercises:

  • Quick Morning Workout (#QMW)
  • Active Recovery – Short easy run, bike ride, swim, brisk walk
  • Yoga for Runners – Link to options below
  • Quick Before Bed Workout (#QBBW)

Yoga Options:

  1. Yoga for Runners – Unknot Yourself
  2. Yoga for Runners – Tight Hips & Legs
  3. Yoga Poses for Runners

Quick Workouts:

So….what are you doing this weekend? Let’s start an activity chain on our pinned daily post. Post your miles and I will add it up on Sunday night to see how many #CoreCrew miles we logged! You can still post separately but I would love to see how many cumulative miles we log as a family. 🙂

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Day 1: Find Your Calm

Screen Shot 2017-08-31 at 5.02.23 PMWhen life gets hectic and time is short, that’s when it’s even more important the time find the calm in our chaos.

Exercising to relax sounds weird but the truth is that exercise is a form of physical stress that can help relieve your mental stress. Alexander Pope thought so: “Strength of mind is exercise, not rest.” Plato agreed: “Exercise would cure a guilty conscience.”

Exercise is key for your head, just as it is for your heart. You may not always want to, but as we get used to regular exercise we begin to enjoy it…even crave it.

Regular aerobic exercise brings remarkable changes to our body, our metabolism, our heart, and our spirits. It has a unique ability to exhilarate and relax, to provide stimulation and calm, to counter depression and dissipate stress. It’s a common experience among athletes and is verified to have successfully treated anxiety disorders and clinical depression. If others can derive psychological benefits from exercise, so can you!

This month we are finding the calm in our chaos. We are making the time to exercise our body to find the calm in every day situations that bring up unwanted anxiety and stress. We are going to meet our stress head on with sweat and movement, bringing the calm into our lives with when everything else is going crazy around us.

Ready to find your calm? Let’s do this!

Day 1 Plan:

  • Quick Morning Workout
  • Day 1 exercises
  • Bonus exercises
  • Quick Before Bed Routine
  • Post with September Goals
  • Roll and Stretch to get ready for long runs!

Quick Workout Routines:

Day 1 exercises: Arms! 2-3 sets of 10

  • Front & Side Arm Raises
  • Upright Rows
  • Shoulder Press
  • Renegade Row
  • Plank – :60 or more!

Bonus: BURPEES! 2-3 sets of 10! – Burpees are tough but even beginners can do them with modifications! Check out this video to see how you can modify this move to make it work for you!

Day 1 “how to videos & images: Most of these exercises should be familiar, but since we have some new Crew members and we haven’t done some of these in a while, check out the “how to” videos or images below as reminders of how to do them correctly.

Front & Side Arm Raises: Simple yet effective. Grab some dumbbells and use your shoulders ad arms to raise them to the front then the side. Repeat 10x each set.

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Upright Row: The upright row is a weight training exercise performed by holding a grips with the overhand grip and lifting it straight up to the collarbone. This is a compound exercise that involves the trapezius, the deltoids and the biceps.

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Shoulder Press: The shoulder press is a compound weight training exercise, meaning it requires movement around more than one joint. In this specific exercise, it is your shoulder and elbow joints that must move to complete the exercise.

Renegade Row: The renegade row is a compound, high performance exercise that attacks a weak core, improves performance, and stimulates muscle growth. It also helps you prevent injury and build a rock-solid physique from head to toe.

  1. Place two dumbbells on the floor about shoulder-width apart. Start in the top position of pushup position with your hands on the weights.
  2. Row one weight up towards the side of your body while balancing on your other hand and feet. Hold for one second at the top and return the weight slowly to the start position to repeat on the other side.

Plank: The plank is a basic bodyweight exercise that strengthens the core as well as the upper and lower body muscle groups. This isometric training exercise builds a full-body foundation while also improving joint stability.

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