We’re just over halfway through the month and while there is some really great stuff going on….there’s also some slacking in key areas.

Beach Body May is all about eating as clean as possible AND working out…and it’s hard to stay on top of both. But one without the other means our goals are still out of reach.

Are you exercising, but sabotaging yourself when it comes to food choices?

Are you doing great with your eating habits, but missing out on the added benefits of strength and cardio?

What if you really made a commitment to hunker down and stick to both plans for the next two weeks? Where could you be by the end of the month?

It’s Wednesday, (weigh in day) and we are halfway through May. Plenty of time to recommit to utilizing the most effective anti-depressant (exercise) and avoiding the food pitfalls. Let’s think back on why we committed to eating healthy and exercising and get back on track for May!

Can you recommit and find it within yourself to finish the month strong? Comment below…tell us how you are falling short and what changes you will make to finish the month STRONG! You can weigh in…or you can look in the mirror and be honest with yourself…sometimes the best self check has nothing to do with the scale…

Day 17 exercises:

• 100 Jumping Jacks
• 100 Crunches
• 50 Leg Raises (per leg)
• :60 Plank

Bonus: Recommit to 21 Day No Junk Food Challenge or to your 30 Day Exercise Challenge!

Extra Credit: Mileage Check – Halfway through the month I like to check in with my mileage to see where I’m at and what I need to do to reach my monthly goals. It can be walking, running, biking, steps…whatever you do to ensure you are being active. We all have our own ways to track our activity levels. How are you doing this month?

Have you checked in with your buddy? The buddy system has been working well. Have you heard from your buddy lately? Maybe they need some motivation….I would love to hear from my May buddies! Elisha, Ellen, Angie…how are you ladies doing? It’s been a little quiet and I would love to see you all recommit! This “check in” is not designed to cause anxiety…just to make sure you know we are thinking of you and want you to be your best! xoxoxo

Back on Track Wednesday….let’s recommit and focus in on reaching our goals!

Before we sign off and get to work today….I wanted to remind you about stretching. We haven’t talked as much about it this month, but it’s still so important to stretch out all your runner sore muscles to keep them healthy and ready to carry you through lots of miles. If you’ve been neglecting this important aspect of training….make a conscious effort to get your stretching in!

7 Key Stretches for Runners

We haven’t had a dedicated butt day in a while now so this is exciting! Squats, Donkey Kicks, Fire Hydrants and Wall Sit… OH BOY!!

Let’s get those glutes fired up Crew!

Hip strength is one of the most important things we can work on as runners. Our hip muscles are particularly important because they can be involved 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. YIKES!

Sound familiar? These muscle weakness problems are as relevant for high-level athletes as they are for recreational runners. We ALL suffer from issues stemming from our hips and research has shown “a strong connection between weak hip abductors & external rotators and various leg problems.”

Training smarter is the best way to combat these issues so let’s stay injury-free and train smarter to achieve our goals!

Day 16 exercises:

• 100 Squats
• 50 Donkey Kicks (per leg)
• 50 Fire Hydrants (per leg)
• :60 Wall Sit

Bonus: While we’re at it…let’s throw in our favorite hip burn….Modern Mom/Dads Hip Strength!

https://youtu.be/Ebc11SrkqWk

Let’s get those glutes FIRED UP Crew!

Thirsty Thursday and a great core workout here y’all!

For your water intake, you should be shooting for at least half of your weight. So if you weight 150, you should be drinking a minimum of 75oz of water each day….I know it probably doesn’t usually happen everyday…but let’s make it happen today Crew!

Today is Core Day and this is SO doable y’all. I know it seems like a lot but let’s break it into sets and focus on a strong, solid core to keep us upright and powerful during our run. And as Rebecca Louise says…do your ab workout first then tackle the bonus. She’s a killer but 7 extra minutes and you are done!

Day 11 exercises:

• 100 Crunches (25 x 4)
• 100 Heel Touches (25 x 4)
• 30 Burpees – easy after 40 on Monday! 🙂
• :60 Wall Sit

Of course, we are still working on healthy eating and we are 11 days into our 21 day No Junk Food Challenge. 10 more days Crew.

YOU GOT THIS…BE STRONG

Let’s do this! CRUNCH it up, TOUCH those heels, BURP loud and proud, then CHUG that water! 🙂 Make smart food choices so you don’t negate all that hard work!

Bonus: 7 Min Abs with Rebecca Louise

Wednesday is weigh in day…but I do not want y’all to focus on this.

In fact, let’s skip it.

Go by how you feel. If you’ve been making poor choices…make today a reset day and commit to making good choices. Take it one day at a time and focus on small wins!

Small steps turn into miles!

Day 10 exercises:

• 30 Push Ups (10 x 3)
• 50 Squats (25 x 2)
• 200 Jump Rope (50 x 4)
• :60 Plank

Bonus: Yoga for Runners – Your Choice of Routines

Lots of yoga options! We’ve been pushing hard so today I want you to take a little time to center yourself and stretch out those sore and achy limbs.

1. Yoga for Runners – “Unknot Yourself”
2. Yoga for Runners – “Tight Hips and Legs”
3. Yoga Poses for Runners

Half way through the week and time to start planning your long run. Thinking ahead about what the weekend holds will help you make the time and get it done. So let’s start now…what is your weekend look like?

That’s all for hump day…remember we are not eating right to be skinny…we are eating right to be lean, fast, strong and healthy! Make good choices today!

Let’s fire up those buns and eat tiny today Crew!

Small portions day…to help feel full with smaller portions try these tips:

1. Eat smaller amounts but more often. You will more likely feel fuller on less as you will not be as hungry when you start eating. If you wait to eat until you are “starving” you are more likely to eat until you are “stuffed”.
2. On a scale of one to ten, one is starving and ten is stuffed, take note of how hungry you are before you take your first bite. Then check in along the way. When you reach comfortably full (around 7-8) stop eating!! Many of us are used to eating until stuffed!! Stuffed is past where we need to be. If you give yourself permission to eat again if you really are hungry, it may help you be able to say “enough for now“.
3. Choose high water and fiber content foods along with protein. Both types of foods help you feel full and satiated which means the time until you feel hungry again will be longer. More vegetables, some whole grains and fruit along with lean protein like fish, poultry, egg whites, lean beef, small amount of cheese and/or milk can all help to satisfy without going over your caloric needs.
4. Set the scene! Plate your food so that it is appealing yet there is a beginning and an end. This will help you perceive that you have completed an ample meal. Choose a smaller size plate so the amount you are eating seems like more. Eat slowly, cutting your food into bite size pieces and pay attention while you are eating to what you are eating. This will help register that you have actually eaten a good amount of food and you will more likely be satisfied with the food consumed. Tuning into what we eat, how the food tastes, how it is prepared and how it satisfies us all contributes to the feeling of being full.
5. Choose foods that are low in calories like carrots. You can eat many carrots and not end up eating too many calories.
6. Be prepared for the munchies. Always keep food at hand like low calorie snacks. This way if the munchies hit, you have a good option and don’t go running toward the vending machine.
7. As you are eating, remind yourself of your portion distortion. A portion of food can pretty much fit into the palm of your hand — if you are eating more than that, then you are eating just way too much and do not need more food.
8. Remind yourself that you are in control. If that ice cream calls your name from the freezer — go throw it away!

When it comes to food YOU have the control and the power to make the change!

Day 9 exercises:

• 50 Donkey Kicks (per leg)
• 50 Bridge with leg lift (per leg)
• 100 Bicycle Crunches
• :60 Wall Sit

Bonus: 10 Minute Donkey Kick Workout for Butt & Hips

Thank you Melissa for reminding us about this awesome, booty smashing, 10 minute Donkey Kick workout! This will hurt y’all. Don’t think about it…just do it!

And yes…you still have to do the extra 50 Donkey Kicks per leg! 🙂

Let’s get FIRED UP Crew!

Jump for joy, take a dip, squat on a wall, then plank it out!

Sunday’s are not a rest day in May, but at least it’s short and sweet!

What an amazing weekend so far! No way I could keep up with y’all yesterday….thank goodness for buddies! 🙂 As promised, I am up with the chickens and getting ready for my favorite thing…long run! Heading out shortly for some miles with Amiee and with the Florida weather cooperating, I can’t wait!

Taking my phone with me so I can get motivation from all our Crew members racing today! Hope I can remember all the baddassery going on here today….

Susan and Jen are running the Flying Pig! Philly Core Crew – Kristy, Rakhee, Tina, Brigid, Regina, Jamie, Lisa and Marcela are tacking the Broad Street 10 miler!

Linda Morgan is in Pittsburg running the full!

Who else is racing OR going long today? We are with you in spirit and can’t wait to hear about it!

If you already raced or went long this weekend, don’t be sedentary today. Be active with our Day 7 exercises, take a few extra minutes to stretch out those muscles, remember to stick to your “one weekend treat” plan, and get ready for another fabulous week!

Day 7 exercises:

• 100 Jumping Jacks
• 50 Tricep Dips
• :60 Wall Sit
• :60 Plank

Throwing mom under the bus here, but she loves me so I’m sure I will be forgiven….

3 exercises + Long Run & 7 Key Stretches for Runners

Good luck to all those racing and going long this weekend! Be #CoreCrewStrong and go out and rock it!