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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