What are your goals? What kind of results are you striving for? Do you want to lose weight? Get stronger? Get tighter and toner? Run faster? Run farther? Complete a goal race feeling good?

What excuses do you come up with to skip your workout? Seriously…be honest with yourself and with us…what excuse do you use to skip it?

If you only put half effort into your workout, if you workout then eat a bunch of crap, if you  make excuses why you can only get it done every once in a while…whose fault is it that you don’t see the results you want?

My biggest goal is a tighter, toner tummy and stronger arms. My biggest excuse…eating crap. I know how to eat healthy…I know what foods to avoid…but sometimes my belly overrides my brain and I end up eating crap…yummy crap…but crap all the same. I have to make a new commitment every day to eat better…and I don’t always succeed. But I am trying and every day is a new chance to eat better. Taking it one day at a time.

What’s your excuse for not getting the results you want? Put it in writing and makes it more real. Be accountable. Put your excuses out there so we can help you over come them.

Day 6 exercises: 2 rounds of 10 ****Click here for how to videos****

• Standing Oblique Crunch
• Dumbbell Squat to Shoulder Press Rotation
• Single Leg Deadlift
• Towel Mountain Climbers – Use a towel, paper plates, or furniture movers if you have them. Using something to keep your feet on the ground will force you to use your core muscles to pull your legs in. Keep your feet on the floor!
• Burpees
• Plank – :30 (2X)

Bonus: #KillerCoreWorkout 

Today’s core work is quick so if you’re like me and want those tight abs…ditch the excuses and make the extra time for this Killer Core Workout.

Hip Lifts – There’s lots of ways “hip lift” can be interpreted. For today I want you to think side plank hip dips.  30 times each side.

The rest of the exercises should be familiar…except maybe the toe touches. This is another one that can be done many different ways. Today we are going to do a move similar to a V-Up without moving our legs. Remember to keep your legs as straight as possible and avoid swinging by using your core to pull you up. Check out the video below to see how it’s done.

Speed Work: Wednesday is a great day for some speed work! This week we are doing short bursts of speed with a quick recovery. Here’s your workout:

• 6 x 200M (90 recovery between sets) 

1. Warm up – 1/2 mile to 1 mile SLOW (conversation pace)
2. Drills – high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
3. Sprints with recovery (:90 between sets)
4. 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!

Part of rebuilding your muscles includes eating protein within 30 minutes after your workout. Plan ahead so you know what you will eat when you’re done. Make sure it’s high in protein and your muscles will thank you!

When you’re done…take time to stretch! We don’t have a day dedicated to stretching or yoga this month but you know it’s important to make the time.

• 7 Key Stretches for Runners
• Yoga for Runners

Lots to do and plenty of reasons not to do it. Do any of these sound familiar?

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You are not the person you may have been in the past.

Rise above your excuses and get one step closer to your goal.

Start right now.