Days 20 & 21: Fire Up That Rump!

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It’s the middle of the week and time to fire up that rump! The next two days are dedicated to strengthening our glutes and hips. You know you love it!

Quick & effective….no excuses why you can’t get these workouts done. 12 minutes today and maybe 8 minutes tomorrow. Feel the burn and the positive effects of strength work! 🙂

Day 20 exercises: Donkey Kick Workout – I know y’all love to hate this workout. Let’s do it!


Day 21: Mid Week Booty Burn – After the Donkey Kick Workout on Wednesday, you should definitely feel these squats and burpees. Don’t worry, it’s only a few of each to fire up that rump again! 🙂

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Speed Work: Structured Fartleks – If you didn’t race last weekend, and don’t have a race coming up this weekend…you should be making time for speed work! Below is a link to the post with this week’s workout in case you missed it…or are just trying to get out of it. 😉

Click here and scroll down for workout!

When you’re done, don’t forget to ROLL then Stretch!


If a 30 minute workout is only 2% of our day, then what is a 12 minute workout? Sorry, I’m terrible at math…but we know it’s less than 2%! 🙂

Happy Hump Day Crew….let’s FIRE up that rump!

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Days 18 & 19: The Second Half…

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Think back to your first race, your first 5K, or maybe the first time you went bigger and signed up for your first half or full marathon. As race day got closer, you were nervous, but excited. You drove to the race site full of hope and determination. 

The gun went off and the race started….you did really well through the first half but then it got ugly. You slowed down, but you pushed through. It hurt, but you didn’t quit. You’re probably remembering tears of relief and happiness. A feeling of contentment and absolute power in being able to finish what you started.

It wasn’t so much the race as it was all of the work you put into that moment. It reminded you that you’re tougher than you think you are. That when you put your mind to something, you can achieve it. It was an amazing feeling and you were hooked!

You didn’t quit halfway, you didn’t stop when you got tired or your mind was telling you you couldn’t do it. You pushed through. YOU FINISHED!

Time to put that grit, that resolve to finish what you started, to the test. This is one of the busiest times of the year. So many people pulling you in different directions, vying for your time and attention. But you made a commitment to yourself. And it’s time to finish it!

The 2nd half of your race is here. You didn’t quit before…no way are you going to quit now!

Day 18 exercises: Nike’s Strength Workout for Runners – You’ve been working on this each Monday and you’re getting better at it. Let’s do it again! 15 minutes and you’re done! Screen Shot 2017-12-17 at 7.53.22 PM

Day 19 exercises: Muffin Top-Less Dorm Room Workout – We’re not dorm dwellers, but sometimes we can feel the pressure of crunch time weighing down on us and we need a quick workout to give us energy and get us mentally prepared to face the busy day ahead! 3-5 rounds of this workout will have you feeling calm and ready for whatever comes your way.

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Speed Work: Structured Fartleks – Fartlek is a swedish term that means speed play. So this week we are turning our intervals upside side and playing with speed in a different way, by ushing HARD through that normal “rest” period and taking the longer interval as recovery. What does this mean?

We’re going to run fast for :30 – :60 then walk and let our heart rate drop for the same amount of time. But these faster run segments aren’t just a little faster. They are at push pace, with you giving it 90% of your maximum effort! Think a full minute faster than your 5K pace. So it you run a 30 minute 5K and your average pace is 9:40/mile, then these short run clips should be at a 8:40/mile. Same goes if you run a 40 min 5K and your average pace is 12:55/mile. Then these short run clips should be at 11:55/mile. Whatever your most recent 5K run or race was, use that average to determine your pace for this workout.

This is a great workout for the road so no need for a track. Set whatever timer you use or the intervals on your watch for :30 – :60 run and the same :30 – :60 walk. I know each and every one of you better than you think…if you’re capable of :60 run clips, don’t sell yourself short…

Total workout should include 1-2 mile warm up + 2-4 miles of fartleks using the above scenario + 1-2 mile cool down. Total of 3-8 miles depending on your level of fitness. This is a simple workout that you can squeeze in on this busy week before Christmas! Just set your intervals and go!


We’re busy… We’re stressed…. We’re tired…. but all those things are just the negatives that are keeping us in our comfort zone. It’s easy to stay comfortable. But nothing incredible every happens inside our comfort zone.

Give it a try…your heart wants the challenge!

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Days 13 & 14: Double Whammy!

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Suffer from knee pain? IT Band tightness and pain? Sciatica issues? Stabbing or aching piriformis? Thoughts on where your issues are stemming from?

Most people don’t realize that the pain we have in our glutes, quads, IT Band, and knee often come from the top. Our HIPS!


Our hips play a major role in keeping runners healthy. Numerous scientific research studies have proven that runners routinely suffer from weak, tight, and under-developed hip muscles.

These hip muscle groups are particularly important because they’ve been implicated in a range of running injuries. Weak hips can often be the cause of IT band pain, patella tendonitis (runner’s knee), piriformis issues, sciatica, and a myriad of other common running injuries.

So how do we strengthen this area? There are lots of exercises we can do…clams, donkey kicks, fire hydrants, side lying leg lifts, knee circles, hip thrust, hip hikes, etc…and we do these exercises often. If you’re suffering from any kind of lower leg pain, you really should add some these to your regular routine!

Today, we’re doing our “holiday simplicity” version with our favorite Modern Moms Hip strength + a fun bonus exercise!


Day 13 exercises: 1 round per leg of our favorite Modern Moms Hip Strength

Bonus: Donkey Whip – AKA “Oblique Lateral Raise and Donkey Kicks”

  • 3 sets of 10 each leg 

Strengthen your the glutes and obliques with this double whammy!

Extra Credit: 5 Minute Plank – It’s been a while and today’s exercises are so quick, so we’re adding another triple whammy…a tough (but still quick) little and OH SO GOOD for us! Hold strong Crew YOU GOT THIS! 🙂

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Day 14: 300 Abs – I really liked the look of this quick ab workout that Julie posted for us on Tuesday. Let’s do it!

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Two days of HIPS & CORE! This DOUBLE WHAMMY will sail you into the weekend feeling strong and ready for whatever comes your way! Let’s knock it out and bring home the strength! 😉

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Days 11 & 12: Be Strong. Be Inspiring!

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We all want to get stronger, healthier, and be a better version of ourself, but what we do affects more than just us. When we put forth the effort to be better, we inspire others to be better too.

That’s one thing I love about our Strong to the Core family. I’m in a lot of groups, and there is no other group that supports, motivates and encourages others like we do. There is no other group where I feel comfortable sharing my my ups and my downs then our group. There is always a nay sayer, always someone who will come up with something negative, or someway to put people down. Not in Strong to the Core! We are always positive and always inspiring!

When you post, be proud of your accomplishment, because no matter how big or how small…there is someone watching who you will inspire. They may not reach out and tell you…but I promise there is someone who will do a little more because of you.

Let’s not forget those outside our group as well…who are you inspiring at home? Does your significant other look at you like your crazy but quietly admire all the work you put in? Do you little ones look at you with awe because you never give up and continue to push yourself?

There is always someone you will inspire…so keep pushing Crew!

Day 11 exercises: Nike/Runners World Strength Routine – 15 minutes y’all and a great well rounded routine to start our week. Remember that the fist video is about 12 minutes, then they give you a “water break” then it rolls over into the next portion which is about 3 minutes. This video has it all and I know it’s not easy but each time you do it you will get a little better! Click on the link above to follow along.

Day 12 exercises: 8 Minute Core Workout – Wherever you are, whatever your day looks like….everyone can make time for an 8 minute core workout! No equipment needed…well you need a watch, but that’s it!

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Speed Work: Beginner Yasso 800s – This week we are taking a step back from the mile repeats and are going to try out some Yasso 800s! This is a well known workout that will push you, help you increase your VO2 Max and your leg turnover, and teach you how to keep moving when you are tired. The full Yasso workout is geared toward marathon runners but anyone can do them. The real difference between running Yasso 800s and just doing regular 800m repeats is that you WILL NOT stop to rest in between your 800s. You do get recovery time but that comes in the form of slow jogging or even quick walking for 400m or 1/4 mile.

HOW DO I RUN YASSO 800S?

Alternate between pushing yourself for 800 meters (or one half mile) on a track and jogging easy for 400 meters (or a quarter-mile) to recover. The speed workout is often done on a track, but it doesn’t have to be—a quiet stretch of road or a smooth trail would work just as well, as long as the surface is fairly flat and you’re able to measure how far you’re running. As with any hard speed workout (on a track of elsewhere), you’ll want to start and finish with at least (I would prefer for than a mile for warm up) a mile of easy jogging to warm up and cool down.

What pace should you aim for? 800s (1/2 mile) are much shorter than a 5K race, so these need to be ran at OR faster than 5K pace. Remember, you get a recovery period in between each faster interval so don’t hold back.

5 might sound like a lot, but 5 is 2.5 miles so we can all do this workout! If you are training for a half or full marathon, you should be doing more like 6-10 of these 1/2 mile repeats. You know who you are…it’s up to you to put in the work if you want to be the best you can be! Questions? Please ask me!

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Time to get to work! Be STRONG. Be AWESOME. Be INSPIRING! Even though you do it for you, you will inspire someone else too! You might never know it…but what you do affects those around you and every time you do a little more than expected you inspire someone else to do a little more too!

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Day 28: Log Off, Shut Down, Go Run!

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Last day of Donkey Kicks!! Who’s ready to knock these kicks out and move on to some thing new next week? I don’t know…I kinda like it!

Love it or hate it…let’s do it one more time!

Day 28 exercises: 

  • Donkey Kick Workout
  • One :60 Plank of your choice
  • Bonus: GO RUN! – At least 1 mile today Crew. Indoors or out…running or a purposeful walk…I wanna see everyone logging something today!

Speed Work: 6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


Keep those 2017 goals coming in. Remember to send me your address so I can put in on file and send you a little note later in the year reminding you about your goal!

That’s it for me Crew…logging off, shutting down…and going for a run. 🙂

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Day 27: Keep Working It

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It works y’all… Results don’t come overnight, but the small steps you take every day will make a difference. Don’t give up…keep working towards your goals!

We are off to Myrtle Beach, SC. for a little RNR (no not a Rock n Roll race…just some rest and relaxation. 🙂 ) So this week, I get to run and work out on the beach YAY!! We’re on the road as you read this so send us positive vibes for safe travels please.

Since we all still have some holiday calories to burn off…how about that 10 minute abs routine again? Do it twice for a killer core workout!

Day 27 exercises:

  • 10 Minute Abs video – see below
  • Bonus: Daily Abs – 3 rounds minimum
  • Plank – one :60 plank of your choice

10 Minute Abs – Our core holds up together when we’re running and keeps us upright and moving forward during long training runs and races. This routine will fire up our core and burn some calories too. I’d love to see 2 rounds since we are familiar with the routine and are late in the month and should be doing as much as we can to be ready for the New Year!

Bonus: Daily Abs – 1 round of this bonus only takes a few minutes so 3 rounds minimum here. Seriously…if you push through it you can be done in less than 10 minutes!

Daily Abs

Plank: One :60 plank of your choice to close out the day!

Speed Work: Don’t neglect your speed work! This week’s workout is below…yes it is the same as the last two weeks. What better way to keep improving then by getting your body used to the workout?!?

Workout: 6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


2017 Goals: Keep those goals coming! You can put them in the comments of our daily post or send them to me by PM…I’d rather you not start your own post with your goals since that makes it harder for me to go back and find them…but whatever works just keep them coming!

You can dream all you want…but without the work, dreams are all they will ever be. You have to chase your dreams…you have to put in the work!

So keep working it Crew! Little steps…every single day. Make today GREAT! 🙂

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Day 26: Get Motivated…Get Moving!

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The day after Christmas and we’re moving like slugs. Overly full bellies and wonderful memories wrapping us like hugs.

One day of indulgence and too little activity has us bloated and slow….only a few of the dedicated were out running in the snow.

For most, the only moving we did was the couch to the kitchen…the table to the bed. Is your body craving activity or is it just in my head?

All the sweets make me feel like I haven’t been active in weeks!

Time to get motivated…time to get moving…

Let’s work off those calories and  get our bodies grooving!

Happy Monday after Christmas Crew…rest day is over…let’s get sweaty! 🙂

Day 26 exercises: 

  • Donkey Kick Workout
  • Bonus: Calorie Burn – How many rounds do you need?
  • One :60 Plank of your choice

Donkey Kick Workout – Follow along with me below and let’s get those buns burning!


Bonus: Calorie Burn – 1 round burns 100 calories. How many cookies did you eat? 😉

I’m committing to at least 3 rounds today!

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Plank: Don’t forget your :60 plank. I want to see some proof! Video yourself for your one minute plank of choice. There’s so many options…what’s your favorite?


Speed Work: Throwing in some speed this week will help you burn off those remaining calories and following our IIP (Introduce, Improve, Perfect) mantra, we have one more week of 1/4 mile repeats. If you’ve been consistent this week should be your fastest week yet! Plan ahead for when you will get this done so the time doesn’t slip away. Come on Crew it’s the last week of the year…end the year with a FAST one!

Workout: 6x – 8X 1/4 mile repeats

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)


New Year, New Goals, New Dreams…

New Year’s is less than a week away…so it’s time to start thinking about goals. Here’s what I want to do….write down your goal and send it to me. It can be through FB PM here or you can be even more accountable and post it in Strong to the Core. Don’t make a willy nilly goal…think about it. It needs to be realistic and attainable. I will make a spreadsheet listing everyones goals for 2017. I won’t share it…but I will keep it handy to remind you throughout the year. Send me your address along with your goal. Close to the end of the year, I will mail you a note with the goal you set to see how close you are. Deal?

These are “active” goals that we will work on throughout 2017. It can be running a certain number of miles, reaching a goal weight, hitting a goal time at a race…just make it realistic and attainable. Think about it…and send it to me before Sunday.

The new year stands before us…let’s write an active, healthy, strong, and powerful chapter for 2017!

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