Day 5: Bring That Effort!

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Consistent effort brings change. You don’t have to be perfect every day. You don’t have to make all the best choices all the time. But when you bring that effort every day to make positive choices when you can, to make time for your workout, to start the week off on the right foot, transformation begins.

The transformation comes in small ways that you might not always see right away. The strength you gain today, may not show until tomorrow, or next week, or race day. But those little choices put together are what make the difference.

We saw a lot of effort this weekend. Jennifer Stoner ran a sub 30 5K. A huge accomplishment she has been chasing. Michelle Chaires ran a beautiful 5K PR on Saturday, crossing the finish line in 32:38 and is close to reaching her 2018 5k goal in March! Wendy Jones ran a 1:49 half, a 3 minute PR on a hilly course, and she told me last week she would be proud of 1:54. HA! And Jennie Wilson ran her first ever sub 2 half marathon on Saturday!

These ladies haven’t been making excuses. They have brought their A game every single day. Even on days they didn’t want to. They’re doing their strength training and their speed work. They are seeing the results of hard work and are over the moon with feelings of accomplishment and pride!

Are you bringing the effort? Are you chasing your dreams and putting in the work?

It’s Monday Crew…. Plan ahead to maximize your workout time. Get moving early to start the week off on the best note. Continue to stay mindful of your eating habits. Dig out that Monday Motivation and let’s bring the effort!

Day 5 exercises: 3 sets of 15

  • Plank Challenge Day 5 – Plank with Knee Taps – :60 or :30 x 2
  • Wall Sit – :60 (2x)
  • Calf Raises
  • Sump Squats
  • Single Leg Deadlift
  • Bridge – :60 (1x)

Bonus: Weekend Warrior – Extra Day

If you started the Weekend Warrior routine but didn’t get a chance to finish it, you have one more day. If you didn’t start, take a small piece of this workout and see what you can get done in 10 minutes! Throw in some burpees, leg lifts, squats, pushups and jumping jacks. One 10 minute round. Then tag your post with #WeeekndWarrior & #Sqoosh for your chance to win a Sqoosh Sweatband! If you finished this weekend and tagged your post already, throw in one 10 minute round and you’ll get a 2nd entry. 🙂

Weekend Warrior


Speed Work: For our Jax area folks who are running the Gate River Run this weekend, you should not be doing speed work this week. You can do a negative split run early in the week after a good warm up to keep those hips and legs moving, but we should all be keeping it nice and easy paced. Save the speed for Saturday!

Same for anyone else who’s running a goal race this weekend. If you are running for fun with no time goal in mind, you SHOULD be doing speed work. Don’t neglect your goal race work because you are slipping in a fun race. There isn’t anything wrong with a fun easy race, but don’t let it distract you from your goals!

If you are not racing this weekend, turn it up! Your weekly speed work routine has so many positive benefits. Remember that this is your chance to let loose and run fast. You can do it in short bursts or longer intervals, but this workout is what teaches our body to move faster and this workout is what gets you ready for race day.

We’ve used this 5 option speed work the past 2 weeks and there are 5 options so let’s keep it going. Switch it up and choose a different option from what you have already tried. Mixing up our workouts keeps it fun and allows us to learn how our body responds to different stresses. If you have questions, reach out to me. I can’t help you if I don’t know what you don’t know. 😉 Ask me questions on how to do the workout, what pace you should be aiming for, and how many repeats or total miles your workout should consist of. I am here to help you so use me!

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Day 5 “how to” videos:

Plank Challenge Day 5 – Plank with Knee Tap

Wall Sit – :60 (2x)

Calf Raises – 3 x 15

Sumo Squats – 3 x 15

Single Leg Deadlift – 3 x 15 each leg

Bridge – :60 (1x)

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