Day 17: Fitness Blender Before Facebook!

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Even though the first thing we do when we get up is check Facebook for our daily workout (I hope you are looking for your workout! 😉 ) when we are doing Google searches the first thing that should pop up is FITNESS BLENDER cause these workouts are awesome!

Quick, effective and OOOHHH WHAT A BURN! 🙂

So what are we waiting for…let’s get moving and knock out today’s Fitness Blender workouts!

Day 17 exercises: Abs & Arms

  • Fitness Blender – Standing Abs (10 min)
  • Fitness Blender – Tank Top Arms (9 min)
  • Plank – :60
  • Wall Sit – :60
  • DONE! 🙂

Fitness Blender – Standing Abs

Fitness Blender – Tank Top Arms

Day 14: Who Loves Mondays?

I love Mondays! Monday’s are a fresh start. The chance to set the tone for the rest of the week. Monday is a great day to be alive…and a great day to workout!

Monday’s roll around fast but after a special weekend full of love and time with the special people in our lives, it’s time to get moving and set the tone for the rest of the week.

Do you love Mondays? Even if you don’t, tell yourself you do. Mondays are easier to deal with if you put on a smile and attack the day with enthusiasm!

Day 14 exercises:

  • Jumping Jacks, Mountain Climbers, Leg Swings or Lunge Matrix – 25x or :30 (This serves as a warm up for our Squat workout)
  • Fitness Blender Squat Challenge (8 minute workout – see video below)
  • Wall Sit – :60
  • Plank – :60
  • Bonus: Modern Moms Hip Strength

Fitness Blender Squat Challenge

Bonus – Modern Moms Hip Strength: – We can’t let too much time go by before we throw in a little bonus Modern Moms! 4 minutes per leg. You have 8 minutes today to work on that hip and glute strength right?

May – Days 12 & 13: Super Mother Runners!

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This weekend is all about the super moms! We’re super moms, super runners, super wives, super partners, super employees…so many things all wrapped into one! It’s time to celebrate us and all the special women in our lives!

As a mom, all I really want to do is run!

And I will do just that….with all my fabulous Moms on the Run ladies! We are heading to Jekyll Island early Sunday morning for the Turtle Crawl 5K & 10K. And yes, I’m taking my mom!

For the past few Mother’s Day we have picked races to do together and I wouldn’t want to be doing anything else. I can’t wait!

How will you celebrate? Will you make time for you and get in some exercise? Maybe you can take your mom out for a run or walk too? Find a way to incorporate exercise into your day!

Don’t forget your long runs because even though it’s a special holiday weekend, long runs don’t stop! 😉

Day 12 exercises:

Day 13: Active Recovery & Yoga

  • Active Recovery – Short (10-30 minutes) easy (1-2 full minutes slower than half marathon pace) run, Bike, Swim
  • Yoga for Runners – Options below
  1. Yoga for Runners – “Unknot Yourself”
  2. Yoga for Runners – “Tight Hips & Legs” 
  3. Yoga Poses for Runners

Happy Mothers Day to all my dedicated, strong, devoted, BAD A$$ Mother Runner friends!

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Day 11: The Importance of Strong Abs for Runners

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To be a solid runner, you can’t just run. We’ve all done this for a while…we just run because that’s really what we want to do the most. But there are plenty of other muscle groups that you need to pay attention to in order to finish a race strong.

Perhaps among the most important: our abs! I know we all wish we could have a six-pack, but we don’t want to quit eating tacos (or whatever your guilty pleasure is). That’s ok we so need to splurge every once in a while. Maybe we won’t have that coveted six-pack, but we can eat a few tacos here there and still have a strong core!

THE IMPORTANCE OF STRONG ABS FOR RUNNERS

So, what exactly do strong abs do for runners? Well, a few different things:

  • Better running economy: Want to get faster? Spend more time on your core. With stronger abs, your body spends less time trying to stabilize your muscles and can run more efficiently because it takes less effort for your muscles to work together the way they should.
  • Reduce your chance of injury: A lot of times, a misaligned pelvis and associated muscles can result in injuries in your hips and other parts of the body. A stronger core can make sure your pelvis is strong and stays in place, so it doesn’t need as much support from your other muscle groups.
  • Improve your balance: Having good balance is important to make sure you aren’t falling after any misstep. This is especially important if you tend to be a bit klutzy like me. 😉

So what is one of the best ab exercises for runners?

PLANKS OF COURSE! 🙂

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Planks are so versatile, and I love that you can basically make these work for you no matter your fitness level. You can make adjustments on time and position and work your way to to longer and more difficult plans as you become stronger. They are quick and you can do them anywhere with no equipment. No wonder we do them every day!

On to today’s core workout…

Day 10 exercises:

  • Fitness Blender – 10 Minute Abs & Obliques
  • Bonus – Uptown Abs Workout
  • Plank – :60
  • Wall Sit – :60

Fitness Blender – 10 Minute Abs & Obliques:

Uptown Abs Workout:

Don’t forget your plank and wall sit then you’re done and hopefully you’re feeling your…

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May – Day 10: Abs & Arms

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Short and quick post because it’s almost 10, we just got home from baseball, I’ve been up since 3:40 and I did not get my nap today…ready for bed so we can do it all over again tomorrow!

Abs & arms…follow along with the videos below and remember to keep your moves controlled. Don’t speed up and do extra reps and don’t quit before it’s done!

Day 10 exercises:

  • Fitness Blender – Standing Abs
  • Fitness Blender – Tank Top Arms
  • Plank – :60
  • Wall Sit – :60

Fitness Blender – Standing Abs: Standing ab work is a great way to lose belly fat, tone our middle and build a strong core without putting pressure on our back.

Fitness Blender – Tank Top Arms: Strong, toned arms are the goal here…not bulky thick arms. Don’t worry about trying to use heavy weight. You just need enough to make it a challenge.

Day 7: Believe in Yourself

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Most of the time, we are the only thing standing in our way. If we can get out of our own head and give ourself a chance to get past the negativity, we can do amazing things. We can reach our goals and soar beyond our own expectations.

When we were young it was easy to believe we could do anything we wanted. We had no fears, no self doubt, no little voice inside our head telling us we would fail. Why is it that when we grow older, we have no longer believe? Past set backs leave us doubtful and insecure.

Being secure and believing in ourself and our abilities doesn’t mean we have to be boastful or cocky. Quiet self confidence is one of the most attractive qualities in an athlete. And you are an athlete.

This week there is no negativity or self doubt allowed. You’ve seen almost all of our May workouts and you CAN do them. Believe in yourself and let’s have a kick ass training week!

Day 7 exercises:

  • Warm UP – Jumping Jacks or jogging in place – 25 reps or :30
  • Fitness Blender – 100 Squat Challenge (follow along with the 8 minute video below)
  • Wall Sit – :60
  • Plank – :60

Today’s workout should take you about 12 minutes total. You can do it before your run as a great warm up or after as long as you pay close attention to your form. You can break it up and do a morning run then afternoon strength, or you can bust them out in the same setting.

Either way, believe in yourself and push through with ZERO self doubt.


Speed Work: Chase Your Dreams!

Don’t make me regret giving you speed on Monday! If you raced or ran long this weekend you need to put a couple days in between these “effort” workouts and your speed work which is another “effort” session. You can run…just take it easy and enjoy some time on your feet without expectations on pace. Then come in strong on Tuesday or better yet, on Wednesday with fresh legs!

I know which workout you should be doing and so do you. Believe in yourself and DO NOT pick the easier workout just because you’re being lazy. Pick the workout that suits your distance goals and current level of ability.

Remember that speed work is not just about getting faster. Speed work also gets our body ready to run longer and feel better doing it. That means that even if you don’t care about getting faster YOU should be doing speed work. If you want to finish a longer distance race, YOU should be doing speed work. If you just want to finish stronger and feeling better after finishing your next race…YOU should be doing speed work. EVERYONE should be ding speed work!

If you’re not injured, pick a workout and go out there and CHASE YOUR DREAMS!

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Days 5 & 6: Let’s Run…Then Rehydrate!

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Grab your best running friends and let’s log some miles Crew! Our best running friends make the miles click right on by so a two hour run seem like no time at all!

Can’t wait to meet Wendy for a long run tomorrow morning with a bunch of our Jax Crew! Then we get to do it again on Sunday as our newbie Nicole is continuing on her marathon journey and going for 12 miles! Just saw another newbie Martina is running her first marathon on Sunday and that is super exciting!

What else is going on this weekend? Are you racing? Logging miles with friends? How far are you going? Do you have your plan ready and your running clothes laid out?

Can’t wait to see all the pictures and hear stories about how you spent your weekend. We are runners so…I know there’ll be lots of miles logged and lots of juicy stories between friends!

I think it’s kinda fun to tally up our #CoreCrew miles and see what we run as a group over the weekend so when you’re done, comment on this weekend’s daily post with your mileage and let’s see how high we go! There’s too many of us for me to go through all the weekend’s post looking for numbers so post in both places or at least on our pinned post. 🙂

We are 117 members strong now and I think we can hit 200. What do you think??

Every mile counts so….

Let’s Run Crew!

Day 5 exercises:

  • Warm up drills – Legs swings, hip hurdles & lunge matrix
  • Long Run
  • Wall Sit & Plank – :60 each
  • Legs up the Wall
  • Roll and Stretch! – 7 Key Stretches for Runners

Day 6: Active Recovery & Yoga for Runners

  • Active Recovery – Short, easy run, swim, bike ride, brisk walk
  • Yoga for Runners – Options below
  1. Yoga for Runners – “Unknot Yourself”
  2. Yoga for Runners – “Tight Hips and Legs”
  3. Yoga Poses for Runners

Need to switch up the days? Of course you should make long runs work around your personal schedule. We don’t care when you go…just go!

Oh and of course it’s Cinco de Mayo, so run hard…or run long and easy, then go eat some tacos and drink a margarita or two….cause you earned it! 🙂

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