Amy’s Stuff

2 Comments Posted on August 15, 2016 Amy's Stuff, August Challenge Image

Day 15: Stepping Up

We’re at the halfway point…and it’s Monday! Time to step it up and become the best version of yourself!

If you’ve already fallen behind or failed to get a good start, now is the time to shake it off and move forward. Forget about the days you’ve missed…don’t worry about “making them up”. Brush it off, get focused, and commit to a strong finish!

Stepping it up not only means recommitting to finish strong…it also means it’s time to add another set to our daily exercises. 3 sets of 10 for this week Crew….let’s rock it out!

Day 15 exercises: 3 sets of 10

****Click here for how to videos****

Jumping Jacks (50 2X)
Walking Push UPs
Forearm Plank Jacks
Inchworm with Shoulder Taps
Plank Challenge Day 15 – Boost Your Heart Rate (:45 3X)

Plank Challenge – The “Boost Your Heart Rate” Plank puts together a few of the planks we’ve done so far this month. Take your time and do each step correctly the first time then power through sets 2 & 3 to get your heart beating faster! Here’s the steps

Start in a low forearm plank
Do two plank up-downs.
Bring each knee to its opposite elbow.
Do 5 plank jacks.
Repeat for :45
Do 3 sets

Here’s the “Boost Your Heart Rate” how to video

Bonus: Ab & Squat Challenge Day 15:

20 Sit Ups
30 Crunches
20 Squats

Arm Bonus: #SlenderSexyArms – Bringing back another of my favorites! This Slender Sexy Arms bonus workout won’t take long but it will make your arms burn! I know a lot of you don’t like jumping jacks…and for this workout, I usually simplify that move too. For the jumping jack portion, don’t jump, focus on the arm portion and really feel the power in your arms just doing the up and down arm movement with your weights.

You do not need heavy weights for this…I use small 2 pound dumbbells. If you don’t have small weights, grab some water bottles or something that is lighter than what you normally use on arm day.

Speed Work: 4x 400M – At first this workout might not seem to taxing but I want you to run these 400M (.25 mile) at 95% effort so basically at almost your top speed with a half mile recovery in between each set of 400 meters. Here’s how to set it up.

Warm up – 1-1.5 miles slow
400M sprint at 95% effort
half mile recovery – slow (1 minute slower than your normal easy pace)
repeat 3 more times
cool down 1- 1.5 miles slow
Total workout should be 5-6 miles with 1 mile total of fast splits

If you watched some track and field this weekend and caught any of the 400M races, you can see how taxing this distance at an all out speed can be. Those 1/2 mile recovery jogs are important so don’t skip or shorten them. Of this 5-6 mile workout, only 1 mile (4 x 400) should be done at your all out speed. Questions? Please ask! Reach out to your Crew in our FB group here or send me a private message here and let’s chat about it.

You can do this workout on a track, treadmill or in your neighborhood with a GPS watch. Don’t overthink it…just go out and start with a slow warm up, then push pace for a quarter mile, jog slow for a half mile, repeat this process 4 times, then recover with a nice and easy mile to mile and a half cool down.

The best way to get your speed work done is to plan ahead so you are mentally and physically prepared for it. Make sure to leave a few days in between your hard workouts and other effort sessions (hill work, tempo run, long run).

Rise up and be the best version of yourself Crew….your world is waiting! Shine and sparkle with sweat and give it all you’ve got!

Leave a comment Posted on August 13, 2016 Amy's Stuff, August Challenge Image

Days 13 & 14: I Run Because I Can

Rain or shine you are piling up the miles, getting ready for the next. But your performance doesn’t seem to be improving, maybe you’re even going backwards, or the fear of injury is creeping in.

Consider the difference between training for running and conditioning for running. Training is the daily run itself; conditioning is about preparing for those runs.

When you are “conditioned” for running, you are prepared for the demand all those miles put on your body. The reality is most runners spend their time training, believing that running alone is the key to running better. But staying in the best running shape means understanding the demands running places on your body and meeting them with a conditioning program.

There are lots of running myths out there, but these two line up well with our long run / rest day weekend routine.

Myth: Stretch alone is enough

I know I harp a lot on stretching, but this is a great point to consider as well. I’ve started foam rolling and using a small hand help massager on my legs several times a week. This has made a big difference in the knee pain I’ve experienced lately. Loosening up the muscles that connect all those lower body parts allows my knees to move more freely, to handle the impact more efficiently, and helps prevent inflammation.

Running is a high impact exercise which causes two and a half times your bodyweight to crash into the ground. The impact is absorbed by our muscles, tendons, ligaments, nerves, fascia, etc. These soft tissues can only take the shock when there is an adequate range of motion available at the joint being impacted. In other words, if your joints can’t move freely, the impact can cause injury.

Action Plan: Stretch, roll, & move. Stretch your quads, calves, hamstrings, IT Band, and back. Our 7 Key Stretches for Runners are the perfect combination to hit all these important muscles. Roll your legs, butt, and back. Start with your calves and work your way up. Hit your IT Band (outside of your knee), move up to your quads and hamstrings, then keep moving up over your butt and to your back. It hurts…but once you get used to it…it hurts so good.

Myth: Recovery is as simple as taking a day off.

The term “recovery” is often confused withrest, taking complete time off of from movement or activity. While it is important to have “off” days, active recovery plays a key role in maintaining a healthy and effective running game. Scheduled rest days are great, but true healing, nourishment, and recovery actually come from movement, not rest alone. Your muscles work super hard to keep you pounding the pavement and if these intense muscular contractions are not properly balanced with a solid, restorative routine, possible injury becomes probably injury, and you’re in for sore and stiff muscles days after your long run.

Action Plan: In addition to stretching and rolling…you gotta move. Active recovery is less intense and has less volume so plan a short, easy recovery run the day after your long run. When I say short, I mean short. 30-40 minutes tops. And EASY…no sprinting, no technical trails, no watching your mile times. Just go and shake out and loosen up your muscles. If you don’t want to run, cross train…but keep it short and easy as well. Go for an easy bike ride, go swimming, take a nice brisk walk, go to a yoga class or check out our Yoga for Runners. This active recovery will go a long way in helping you walk pain free in the coming days and will keep your head in the right place for your next long run.

What will your active rest day look like? Remember that you can switch up these days to make it work for your lifestyle and schedule but if you go long on Sunday…make Monday an active recovery day. Don’t just go to work and sit down all day. Make time in the morning to get moving before you start the rest of your day.

Day 13 exercises: Long Run + 7 Key Stretches for Runners + High Plank Knee to Opposite Elbow

Plank Challenge Day 13 – High Plank Knee to Opposite Elbow

Day 14 exercises: Active Recovery + 7 Key Stretches for Runners or Yoga for Runners + Low Plank Knee to Same Side Elbow (Calendar has incorrect plank. Watch how to do the correct plank below)

Plank Challenge Day 14 – Low Plank Knee to Same Side Elbow

Bonus: Ab & Squat Challenge – Day 13

5 Sit Ups
5 Crunches
5 Squats

Ab & Squat Challenge – Day 14

10 Sit Ups
10 Crunches
10 Squats

So this weekend…long run, stretches, yoga, planks, ab & squat challenge and active recovery. Questions? Reach out to your fellow Crew members in Strong to the Core or send me a private message.

If you’re thinking about skipping your long run or giving up before you’re done….remember those who can’t run, what they would give to have this simple gift we take for granted….and run harder for them. They would do it for you.

Leave a comment Posted on August 12, 2016 Amy's Stuff, August Challenge Image

Day 12: Motivation Dust

Lacking motivation today? Need some fairy dust to give you energy and get you moving in the right direction?

I wish I was a magical creature and had a mythical motivation dust to help you through your workout and your day. Truth is…you don’t need magic to find your motivation. You’re part of the Core Crew and you have all the motivation you need right inside you!

Intrinsic motivation is part of who you are….all you need to do is reach down deep and bring it out.

You’re magical fairy dust comes from four factors: enjoyment, control, interest, and confidence.

Enjoy what you’re doing, have control over your environment, be interested in the activity, and know you can be successful. These four factors are your magical fairy dust.

What does this mean for our Friday? Find the fun in your workout, take control and pick the exercise that interests you most, then remember that you are strong and powerful and can get through anything you put your mind too.

So today’s workouts are the Standing ab and Daily ab routines. Our calendar says to do each one twice….but today you have the choice. Pick which workout you like better and rock it out! You can do today’s plank or choose any plank that we’ve done this month. Make it fun and make it yours. Feel the burn in your abs and find the confidence that is already deep down inside you.

Day 12 exercises: Your choice – 4 sets of abs

Standing Abs
Daily Abs
Plank Challenge Day 12 – Low Side Plank with Hip Dips (:45 3x) or choose a plank that you like and knock it out.

Plank Challenge Day 10 – Low Side Plank with Hip Dip:

Bonus: Ab & Squat Challenge Day 12

45 Sit Ups
60 Crunches
70 Squats

No extras on Friday but you can always do another set of abs! Or take time to stretch out those legs and get lots of rest because it’s almost time to go long!

Our 7 Key Stretches for Runners or Yoga for Runners are both great ways to get lose and limber for the weekend!

I’m not the fitness fairy….but I do believe in you. Now get up and get moving Crew! 🙂

Leave a comment Posted on August 11, 2016 Amy's Stuff, August Challenge Image

Day 11: Arm Day Got Me Like…

How do you feel about arm day?

Do you look forward to it? Or does arm day got you like UGH…

Do you dread it? Think it’s a waste of time? If you tend to skip arm day…why? What’s your reason?

Working out our upper body is about more than just looking good. Having toned arms and shoulders is a bonus, but did you know there are real health benefits to having upper body strength?

Check out some of the top reasons for building and maintaining a strong upper body:

Injury and Aging: Celebrity trainer Jillian Michaels shared that, “If your upper body strength deteriorates as you age, you are more prone to injuries, disease and a diminished quality of life.” We naturally tend to lose muscle as we age. This is called sarcopenia and begins as early as your 20s. You can lose up to 40 percent of your muscle mass by the time you reach your 60s.

By continuing to work on upper body strength we can combat some of this muscle loss, avoid injuries, and ensure we are able to perform everyday activities such as reaching, pulling, pushing and lifting. Having a strong upper body also improves your flexibility, mobility and range of motion….all things super important to runners who want to run for life.

Posture and Form: With the amount of time we spend hunched over phones, computers, desks and behind the wheel of our cars, most of us suffer from some imbalances relating to our posture. Consistent strength training can help us overcome these imbalances.

As distance runners, we can especially benefit from a strong upper body because our shoulders tend to slump and hunch as we get fatigued. Drooped posture will ultimately slow us down and could result in pain and injury.

Trim down and boost your metabolism: Having trouble trimming down? In addition to high intensity exercise, strength training is an excellent way to get rid of that stubborn, excess body fat, because working your muscles is the key to firing up your metabolism.

Our muscles follow the “use it or lose it” principle. This means that more muscle mass you have, the higher your resting metabolic rate and the more calories you burn throughout the day…even when you’re not working out. Strength training causes you to continue burning more calories for up to 72 hours after the exercise is over through a phenomenon called after-burn. Burn calories AFTER working out? Sign me up! 🙂

What more motivation do you need? Let’s get to work!

Day 10 exercises: 2 sets of 10

****Click here for how to videos****

Front and Side Arm Raises
Incline Push Ups
Rolling Forearm Side Plank
Tricep Dip with Leg Lifted
Plank Challenge Day 10 – Plank Jacks (:45 3X)

Day 11 Plank Challenge – Plank Jacks: You know how to do these! They are fun, a great full body workout, and will get that heart pumping. Give it your all!

Bonus: Ab & Squat Challenge – Day 11: Numbers are going up! Break it into sets and add it to your daily rounds to make it easier to get it done.

40 Sit Ups (2 sets of 20)
50 Crunches (2 sets of 25)
65 Squats (2 sets of 30 + 5 at the end)

Extra Credit: #OneMoreRound! Throw in another round of our Day 11 exercises and feel the burn in those arms! Come on….it’ll only take a few minutes!

Speed Work: Did you do your speed work this week? Don’t care about getting faster? That’s cool…there’s absolutely nothing wrong with your pace….no matter what your pace is.

But did you know that speed work also helps you go longer too? Yep. Speed work improves your running economy. Shorter, faster repeats train your body to burn less fuel while going further. It’s like getting better gas mileage for your legs.

Jeff Gaudette, a two time Division-I All-American in Cross Country at Brown University, says that inattention to speed development, “impairs your ability to generate explosive muscle power, which results in the decline of running efficiency and economy and, eventually, form starts to break down. This loss of speed is even more pronounced with age, as studies show speed is the first of your abilities to deteriorate as you get older.”

Yes, it’s uncomfortable. Yes, it hurts. Get Comfortable Being Uncomfortable.

Running is hard. Running faster is even harder.

Bart Yasso, marathon winner and five time Ironman said, “The only way to advance in our sport is to go to the uncomfortable zone. Embrace the pain, and you will be rewarded at the finish line.”

“Advancing” means different things to all of us. Whatever it means to you…embrace that goal. Push through the pain…because the pain won’t last…but quitting will.

Leave a comment Posted on August 10, 2016 Amy's Stuff, August Challenge Image

Day 10: Total Body Blast

Ready for a hard and fast total body blast?

It’s Wednesday…middle of the week, and time to get to werk!

Day 10 exercises: 2 sets of 10

****Click here for how to videos****

Superman
Single Arm Reverse Lunge & Press
Single Arm Deadlift to Hop
Mountain Climbers with Towel or Furniture Movers
Plank Challenge Day 10 – Low Plank with Hip Dips (:45 3X)

Day 10 Plank – Low Plank with Hip Dips: We’ve done this one before but if you are familiar, or need a reminder, check out this video to see how it’s done.

Bonus: Ab & Squat Challenge Day 10

10 Sit Ups
10 Crunches
25 Squats

Extra Credit: Total Body Blast – This extra credit is meant to be hard and fast. You can do this pretty quickly so no “I don’t have time” excuses! 😉

Speed Work: Today is a great day for speed! Click here and scroll to the bottom to find this week’s speed work.

I’m heading to the track this morning with the PRS Running Club. I’ve been wanting to join them for a while now and I am excited! Can’t wait to share with y’all how it goes.

No fear Crew! Time to get to WERK! 🙂

Leave a comment Posted on August 9, 2016 Amy's Stuff, August Challenge Image

Day 9: Love Your Legs

You love to run and when your sport involves the outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing our strength exercises.

I get it!

But we want to run for the rest of our life so incorporating strength training is important. Running alone can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibers that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.

Strength exercises will keep your legs and hips strong and stable….and will keep you pain free and on the road. Take the time to love you legs!

Day 9 exercises:

****Click here for how to videos****

Frogger (20 2X)
Butt Kicks (50 2X)
High Knees (50 2X)
Side Lying Leg Lifts (20 2X each leg)
Single Leg Directional Hops (:30 2X each leg)
Plank Challenge Day 9 – Tricep Push Up (:45 3X)

Frogger: The frogger is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance.

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.

Tricep Push Up: This is a basic tricep push up but I found one that I like a little better. You choose which one is best for you. Here’s the steps for the basic tricep push up.

Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly.
With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows.
Hold for two seconds, then return to your start position.

Tricep Push Variation Option: This option is more like a regular plank and I think is a great way to work the triceps. Try it and let us know which one you felt more in your triceps.

Bonus: Ab & Squat Challenge Day 9 – Rest Day!

#LoveYourLegs

This looks fun! Some of these exercises you should already know…and others may be new. If there’s one you’re not familiar that I don’t include a photo for, tag me with the exercise you need info for. There’s some new exercises here so check out some how to stuff below. In total this bonus workout should take 7-10 minutes.

Plank with alternating leg lifts

Yoga Chair Pose

Warrior 2 Pose

Runner’s Lunge: This is a new one for me but it looks great. Watch this videos to see how it’s done.

Speed Work: Have you made a plan for your speed work yet? Plan ahead to succeed! Click here for this week’s speed work.

Have I missed anything? Hope not! Lots to do but it won’t take long. Remember to take a few minutes to stretch out after your done. Our 7 Key Stretches for Runners are perfect! Take those few extra minutes to love your legs!

2 Comments Posted on August 8, 2016 Amy's Stuff, August Challenge Image

Day 8: Exercise Makes You Happy!

Hey Crew, it’s Monday and we all know the saying…never miss a Monday!

We know exercise is good for us. It keeps our weight in check, makes us stronger, and keeps us feeling youthful.

But did you know that exercise can also make you a happier person? It’s true!

When you work out and stay active on a regular basis, it’s not just a coincidence that you feel less stressed out, less anxious, and generally happier.

Here are 6 reasons why exercising makes us happy:

1. It releases happy chemicals into your brain. Dopamine, a chemical that plays a role in happiness, is a neurotransmitter in the brain that’s necessary for feelings of pleasure and happiness. The best way to increase your brain’s dopamine production? Exercise. So run, lift, jump, play…and get happy.

2. It makes you less stressed out. Working out eases stress by helping you sweat out the day’s worries and regular exercise helps you become less stressed out in the long term as well. Raising your heart rate and triggering a burst of hormonal changes is a low level form of stress. When you subject yourself to the stress of exercise enough, your body will start to get better at handling the rest of life’s stressors. Less stress equals a happier, healthier life. 🙂

3. It energizes you. You no doubt have days when you just feel too tired to exercise. But no matter how exhausted you are from daily life, do your best to muster up all the willpower you have and work out. More likely than not, you’ll feel more energized after your workout than you did before it. And more energy equals greater happiness.

4. It boosts your confidence. When you don’t feel good about how you look, it’s easy to have low self-esteem. When you start to exercise and see your body transform, that can quickly change. Exercise will help you like how you look and make you feel stronger, more independent, and more confident. There’s nothing like a boost in confidence to increase overall happiness.

5. It eases anxiety. If you suffer from anxiety, exercise may be a simple cure. Recent studies on the effects of exercise show that in people suffering from anxiety, the immediate mood boost from exercise is followed by longer-term relief, similar to that offered by meditation and talk therapy. Next time you’re feeling anxious, try a hard workout. You’ll feel happier for days on end!

6. It fights insomnia. Regular exercise has been shown to improve sleeping problems of insomniacs and people with sleeping disorders. Regular exercise significantly improve your sleep quality and give you that pep that makes you want to get out of bed in the morning and DO things. That equals greater happiness, every time!

What are you waiting for? Get up, exercise, and be happy! You’ll feel more confident, energized, and calm. You’ll be a healthier and happier person for life!

Day 8 exercises: 2 sets of 10

Jumping Jacks (50 2X)
Walking Push Ups
Forearm Plank Jacks
Inchworm with Shoulder Taps
Plank Challenge Day 8 – Nail the Basics (:45 3X)

Nail the basics: This plank includes several moves. See the list below and move through each step for :45. Repeat three times.

Start in a forearm plank.
Do two knee taps, one with each knee.
Transition to a high plank.
Tap each hand to its opposite shoulder.
Return to forearm plank.

Here’s a quick video to show you the steps.

Bonus: Ab & Squat Challenge Day 8

30 Sit Ups
40 Crunches
60 Squats

Extra Credit: Recovery Run (slow, easy, and short) – If you went long this weekend, it’s a good idea to go out and get it a short, slow and easy recovery run. Short means SHORT! 30-40 minutes tops. Easy means do not push pace. Don’t even worry about your time. Just shake our your legs and get them ready for the week.

Speed Work: We have several new Crew members this month so we are going back to the basics are starting with some 200M repeats (or .12 miles) for our speed work. Check it out and reach out to me with any questions.

If you have done these before you should have a benchmark for how fast you should be running. Take a look and see what you did before and match or beat those times. If you’re new to speed work, just go out and run at a relaxed sprint pace. Don’t push as hard as you can. You should be able to breathe but it won’t be easy.

6 x 200M (90 recovery between sets)

Warm up – 1/2 mile to 1 mile SLOW (conversation pace)
Drills – high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
Sprints with recovery (:90 between sets)
Cool down – 1/2 mile to 1 mile SLOW (conversation pace)

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Final thought on speed work. Don’t worry! Ask a few people in our group like who have been doing the speed work consistently (Jennifer Moro-Ortiz or Amiee Cords are great examples) about how they feel when they are done, about how they got past the anxiety over the speed, and how much their times have improved. Once you do it and it’s over… you feel fabulous and strong

That’s all for now Crew. Go out and have a fantastic, active Monday! 🙂

Leave a comment Posted on August 5, 2016August 5, 2016 Amy's Stuff, August Challenge Image

Days 6 & 7: Plan for Success

Ah, the long run. The pivotal run of each week. The one we plan meals and weekends around. The run that, when it’s done, makes us feel like a million bucks.

Sometimes you have one goal for your long run: to finish it. With no worry about pace or how long it takes, as long as you complete the distance, you’re a happy runner.

Then, like most runners, you start thinking about the next race…and how you can improve. If you’ve always ran long runs at a slow, steady pace maybe it’s time to try some different tactics.

Here are the basics behind popular types of long runs:

LSD or long slow distance: LSD is the most common type of long run, and it’s the best choice for beginners, runners who are returning from injury, and those without time goals. The point of LSD runs is clocking time on your feet. In this workout, you run each mile a full 1-2 minutes slower than goal race pace. Experts say it’s best to run LSD runs by time and not distance to prevent fatigue and poor form. Increase your LSD run by 10-15 minutes each week.

Long run with middle miles at goal race pace: More advanced runners can add more intense training by running several long runs with the middle miles at goal marathon pace. Come race day, you’ll find it easier to dial into your goal pace. If you’re running a 20-miler, warm up slowly for 3 miles, run 12 miles at goal marathon pace, and cool down for the final 3 miles.

Fast finish long runs: There’s nothing worse than hitting the wall in a half or full marathon. This can happen for many reasons, but one of the most common mistakes runners make is starting a race out too fast. If you go out too quickly in the beginning, there’s a good chance you’ll pay for it in later miles.

The fast finish long run teaches you how to prevent this. Say you’re running a 14- to 18-miler. You’d run the first 8-11 miles at an easy pace then gradually pick up the pace for the final 3-10 miles. Each mile should be faster than the last. Doing this type of long run prepares you to push the pace at the end of the race when it really hurts.

It’s not a good idea for all of your long runs to include fast miles. That’s essentially the same as racing every weekend, and you could wind up injured and burnt out. You should only run goal race pace or fast finish long runs every other or every few weeks. Weeks in between should be LSD runs so your legs have adequate time to recover.

No matter what distance is ahead of you, having a plan is the key to your success.

What is your plan for this weekend’s long run? Remember that if you’re just getting into running or returning from an injury, long run might mean a shorter distance, but it’s still long to you. Don’t let anyone else’s version of their long run take the wind out of your sails. Make your plan and go out and get that runner’s high!

Day 6 exercises: Long Run + High Plank with Shoulder (Taps :45 3X) + 7 Key Stretches for Runners or Yoga for Runners

Day 7 exercises: Plank Up & Downs (:45 3X) + 7 Key Stretches for Runners or Yoga for Runners + Rest

See below for how to videos for Plank Challenge Day 6 & 7 “How to” videos

Remember that these days can easily be switched up depending on your schedule and lifestyle. Maybe you go long on Sunday and take Saturday as a rest day. Up to you…but once again, make a plan and stick to it.

And don’t skip your stretches! We all know that stretching is important and take a few extra minutes to stretch, roll, and ice any tight, sore spots could mean the difference in how you feel the following week. Take a look at our 7 Key Stretches for Runners or our Yoga for Runners Yoga for Runners Yoga for Runners and take your time working through each move.

Day 6 Plank Challenge: High Plank with Shoulder Taps

Day 7 Plank Challenge: Plank Up & Downs

Broken record here…but let’s chat once again about post run necessities. Once we get done with our long run, we still have a little work to do, but don’t worry, it’s easy and feel good stuff that will help ensure proper recovery and the ability to walk the next day without pain and stiffness.

This post run checklist is a great tool for getting it all done. Without a list, that post long run fog brain will talk you into sitting down…and not getting back up again for hours. Take a screen shot of this checklist and keep it handy.

That’s all Crew! Hope you’re getting lots of rest and have your plan ready for the weekend. It’s still really hot out there so plan your hydration well and make it fabulous! 🙂

Leave a comment Posted on August 4, 2016 Amy's Stuff, August Challenge Image

Day 5: Pressure Makes Diamonds

Your FAITH must be bigger than your fear.

Your DETERMINATION must be stronger than your excuses.

You must apply consistent pressure to form a diamond.

No pressure…No Diamond.

It takes hard work to get results and those toned, tight abs you want…won’t happen without the same consistent pressure that forms diamonds.

Is your faith in yourself bigger than your fear of pain and soreness? Is your determination stronger than your excuses? Are you willing to apply enough pressure to form diamonds?

Day 5 exercises: 2 rounds of each workout

Daily Abs – 2 rounds
Standing Abs – 2 rounds

Bonus: Ab & Squat Challenge Day 5

5 Sit Ups
10 Crunches
20 Squats

Extra Credit: Atomic Crunch & Runner’s Crunch

Thank you Traci Hart Caldwell for suggesting these great ab moves! Who’s for a little competition today? We’re going to do 1 as many reps of each of these exercises as possible for 1 minute each. Atomic Crunch for 1 minute then the Runner’s Crunch for 1 minute. Let us know how many you were able to do and let’s see who added the most pressure to their diamond today!

Atomic Crunch: Watch this video to see how to do the Atomic Crunch

Runner’s Crunch: Here we go with one more exercise for 1 minute. Watch this video and see how it’s done then get to work! How many can you do….while keeping that tight controlled form?

If you’re feeling the pressure…you’re doing it right! Let’s make some diamonds Crew! 🙂

Leave a comment Posted on August 4, 2016 Amy's Stuff, August Challenge Image

Day 4: Be in the Running

Successful runners don’t just have impressive quads and glutes. They have muscular arms and shoulders that help them maintain speed throughout their races.

A strong arm swing helps to counterbalance the lower body and to propel the body forward while contributing to overall good form.

Being “in the running” doesn’t mean you’re looking to win a race, or set a new PR, or even racing at all. Maybe you’re just looking to lose weight, reach a milage goal, or just to get toner, leaner, and stronger. Being “in the running” just means your are working towards whatever goal you’ve set for yourself.

So how can you ensure you’re in the running…and covering that middle ground that is the first step towards reaching your goals? Strong arms. Today’s exercises are fun, challenging, and doable. Take each new exercise one step at a time. Build the arm strength that will carry you through the tough times and get you closer to your goals.

Day 4 exercises: 2 rounds of 10

****Click here for how to videos****

Front and Side Arm Raises
Incline Push Ups
Rolling Forearm Side Plank (10X per side = 1 round)
Tricep Dip with Leg Lifted
Plank Challenge Day 4 – Plank Jacks (:45 3X)

Plank Challenge: Plank Jacks are fun! Don’t overthink it. Get in your plank position and hold your core tight then jump your feet in and out for :45. Repeat 3X. Watch how to do it below.

Bonus: Ab & Squat Challenge Day 4

10 Sit Ups
25 Crunches
40 Squats

Extra Credit: Weight Free Arms

Want a little more arm action? Work through this weight free arm set. I like that it includes some arm stretches and circles. Good way to stretch them out after a tough workout.

Fun day ahead Crew. We are runners. Don’t mess with us!

Get up, get moving, work those arms, and make it a great day! 🙂