Days 29 & 30: No Finish Line

screen-shot-2016-10-28-at-11-31-25-pmThis is a 30 day challenge…and here we are again at the end of the 30 days. But in truth, there’s another starting line right around the corner.

Like a race, as soon as it’s over we’re starting the next training schedule…planning our next race.

Every day is another step in our journey to a healthy, active life. Something we do to live a long time…and to feel good while we’re we’re at it!

It’s the end of the month, but it’s not the end of the road. We continue to get up everyday with a plan to make TODAY a positive part of the rest of our life.

It’s a lifestyle and we train every day…just like there is no finish line!

Day 29 exercises: Long Run + 7 Key Stretches + Bedtime Plank

Day 30: Arms – 4 sets of 15

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

Bonus: Relax! Take the rest of the day to unwind and get ready for your next run or just hang out with your family. Remember…this is a lifestyle, the finish line is just the beginning of a whole new race…and there’s always tomorrow. 🙂

Have a great weekend Crew! 🙂

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Day 28: Decide To Try

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What will you accomplish if you decide to give up?

Before you abandon your dreams, ask yourself a few important questions…

  • Why did you want to pursue this goal to begin with? Has anything changed? You had a good reason for committing to reach your goal and odds are, you still want it as much as you did before; you just stopped believing you could achieve it because your attempts have yet to yield results. You have to ask yourself: If you push through the discomfort, will it be with it in the end?
  • Did you set a smart goal? SMART goals are:
  1. Specific—you know exactly what your world will look like when you achieve this goal.
  2. Measurable—you have a specific plan to mark your progress as you go.
  3. Attainable—you have the attitude and aptitude to make your goal reality.
  4. Realistic—you’re willing and able to do the required work.
  5. Time-bound—you’ve set a concrete timeframe for completion to create a sense of urgency.

If you didn’t set a SMART goal, you may have set yourself up for failure. How can you possibly make something happen if you don’t know exactly what you want, or didn’t really believe you could do it? Are you really willing to walk away when you didn’t give yourself every opportunity to succeed?

  • How much have you already put in? A concept studied in social psychology called “the sunk cost principle” indicates the more we’ve invested in something, the less likely we are to prematurely walk away. How invested are you? How time have you devoted? How many sacrifices have you made? Are you really willing to chalk it all up as a loss because you’re not feeling confident in your abilities?
  • What would you tell someone else if they were in your shoes? Would you tell your best friend to throw in the towel because she can’t possibly reach her goal? Or would you practice your finest motivational speech and help her see what you see in her potential? Unless you’re secretly a frenemy who hopes she fails in life, odds are you’d push her to be her best—so why not push yourself?

It might sound kind of cheesy, but you need to be your own best friend. You, more than anyone in this world, deserve your own belief and motivation.

If there’s some lingering doubt as to whether or not you should keep pushing—don’t give up. Decide to try!

Decide to keep working toward that dream that fills you with passion!

Day 28 exercises: Abs – 4 sets of 15

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: #DailyAbs Daily Abs

How many rounds do you have in you today? 2..3..4?

Decide to try and see how far you can push yourself today!

When it’s all said and done, stretch, hydrate and rest up….cause it’s almost time to go long!

Make it a great Friday Crew….and whatever you do…DECIDE TO TRY!

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Day 27: Love Your Legs!

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I know…I know…we are sore. We are tired. We don’t feel like working our legs…

Come on…ladies and gentlemen alike…our hips, glutes, quads, hamstrings, and calves are undoubtedly extremely important in keeping us on the road and running strong.

So suck it up, power through, and love your legs today!

Day 27 exercises: Legs / Stability – 4 sets of 15

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

  • Hero Lunge – :30 each leg
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank

Bonus: #StairWorkout – 2-3 rounds

No stairs? That’s ok…run through the rest of the workout then add an extra mile to your daily run. 🙂

stairs-workout


Speed Work: I saw very little speed work this week. What happened? Get it done today or your chance to bring the speed this week will be gone. Too close to long runs to put extra pressure on those legs after today. If you do have speed work on the schedule today, strength work comes first! Here’s the workout:

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

If your lower limbs aren’t feeling hungover…you didn’t work them hard enough!

Love your legs Crew!

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Day 26: Rock Those Abs!

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Our Wednesday workout is awesome…rock those abs Crew!

I’m headed out super early this morning for a speed session at the track. I’ll probably be home before most of you wake up, will rock out our ab work, then I’ll be napping! 😉

4 sets of 15 + 5 minute plank + lower back stretch….make time and rock those abs!

Day 26 exercises: Abs – 4 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank

Bonus: 5 Minute Plank

five-minute-plank

Extra Credit: Lower Back Stretch – This one’s for Jennifer…but all of us will benefit!

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Speed Work: Who’s joining me in spirit for speed work today? I wanna see some mile repeats! Here’s the workout:

This week we are doing 2-3 mile repeats, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

Whatever happens today….do not give up! Rock those abs Crew cause this is for YOU!

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Day 25: Reality Check

screen-shot-2016-10-25-at-5-29-37-amWe talk a lot about getting stronger and running faster…and focus little on how strength training will help us burn more calories.

Reality check! If you want to lose weight, lose inches, fit into your clothes better, or just slim down a bit… throwing strength training into the mix will give you that extra calorie burn long after your workout is done!

We’ll never stop running, but throwing some iron in the mix will help you reach those side goals Crew!

Day 25 exercises: Legs / Stability – 4 sets of 15

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

  • Lunge Squats
  • Plank Donkey Kicks
  • Booty Boxes
  • Split Squats
  • Bedtime Plank

Bonus: #Hip Strength – 2-3 sets of 10

You’re going to see these exercises and more hip strength in next months challenge so learn to love them!

  • Clams knees together
  • Clams feet together
  • Side lying leg raises

Speed Work: Mile Repeats – ****Repeated from Monday’s Post****

Last week we did a “mile test run” to see where we were at. The workout was intended to be one fast mile after warm up and cool down. This week we are doing 2-3 of those miles, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

Lots of exercises today…I know it will take a little bit to get through them. But hey, if you want something bad enough, you make the time!

Excuses are easy…will you take the easy way out today? Or will you make time to do the work?

Make it a great Tuesday Crew! 🙂

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Day 24: Sore but Satisfying

screen-shot-2016-10-24-at-5-29-53-amMost runners would rather lace up their shoes and spend time out on a trail or road than work out in a gym. I mean, you didn’t become a runner to spend more time indoors.

There is a whole world of routes to explore when you are out on a run, and none of them pass through a weight room.

More likely than not, you’re focusing more on strength now because you realize that doing nothing but running is not working out all that well for you.

Maybe you realized this because of time off from running due to an injury. Or maybe it’s because you want to log faster miles….or just more miles in general.

Estimates of the rate of injury for runners vary depending on what you read, but some sources say injury rates for runners can be as high as 80 percent in a given year and 80 percent for each individual runner over the course of his or her lifetime.

80%!!! The time has come for runners to embrace strength training. Despite the stats, the sport of running has never been proven to be dangerous. People will continue to run. Your friends and neighbors do it, you get jealous when you see others out on the road.

Jay Dicharry, a physical therapist and strength and conditioning specialist at the University of Virginia, calls running “a crazy type of badge-of-courage sport in which you have to pound yourself into shape day-in and day-out until you emerge on top.” In this article, Dicharry points to several well-documented studies showing that weightlifting is tremendously beneficial for running in many ways that decrease injury risk and improve performance.

He tells runners, “Get in the weight room. It is hugely important for runners to lift.”

I know it’s not fun. I know it hurts. I know you’d rather be running… But a few minutes each day spent on strength training will keep you on the road longer and it will help you be a better runner!

Push hard until your muscles are sore so when you run…all you feel is freedom.

Day 24 exercises: Full Body – 4 sets of 15 today!

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

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plan

Bonus: Freedom Run – Run a mile, run 5 or 10 or whatever your heart, mind and body desire…but go run. I’d love to see everyone logging some freedom today!

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Speed Work: Mile Repeats – Last week we did a “mile test run” to see where we were at. The workout was intended to be one fast mile after warm up and cool down. This week we are doing 2-3 of those miles, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

I always ask that you reach out and chat with me about speed work paces, but not many people take me up on it. I am here to help you get stronger and faster so don’t just go out all willy nilly…take a few minutes ahead of time to find out where you should be. Reach out and PLAN ahead Crew!

Today’s strength work is hard. It will hurt and might even feel a little awkward. Push through it and then shake it out with a FREEDOM RUN!

After all that hard work…you deserve a little freedom! Make it a great Monday Crew! 🙂

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Days 22 & 23: Get Inspired

screen-shot-2016-10-21-at-8-48-42-pmDo you have goals that inspire you?

If your goals don’t make you want to get up and move….you need to rethink your purpose!

Find a reason to get active this weekend. Make short term goals that are attainable and work towards them NOW.

Don’t wait till tomorrow, or Monday, or next week. Decide what you want…and get up and work for it. Do it today.

Day 22 exercises: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 23 exercises: Arms – 3 sets of 15

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

  • Halo Curl
  • Shoulder Press with Rotation
  • Push Ups
  • Elbow Kiss
  • Bedtime Plank

Bonus: Yoga for Runners – We all need a little down time before the week starts so find a quiet place, stretch out those tired and sore muscles, and unknot yourself so we can go hard again on Monday!

When you’re done…be proud! Don’t wait till you reach your goals to give yourself some credit. Be proud of every little step you take in the right direction.

Good luck to everyone racing and going long! Melissa and Catherine are hitting the trails on Sunday…who else is pounding some pavement and earning some new bling?

Have an awesome, fun, active weekend Crew!

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Day 21: When Life Knocks You Down…

screen-shot-2016-10-21-at-6-14-48-amWe all love it when someone notices all the hard work we’ve put in.

You know…”Dang you look good”

“Your legs are amazing”

“You look great, have you lost weight?”

“Your arms are so defined and strong!”

“What are you doing? You look fabulous!”

Comments like these make us want to work harder! If you’re not getting them…maybe you shouldn’t have skipped last week? Last month? You have no one blame but yourself if you’re not putting in the work!

Stop making excuses and get your booty in gear! Start today!

Day 21 exercises: Abs – 3 sets of 15

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: 1-2-3 Ab Workout screen-shot-2016-10-21-at-6-24-22-am

We’ve done all these exercises before so they should be familiar. I like these ladder workouts but you can see the finish line…take it one step at a time and work those abs Crew!


November Challenge: I’ve had a few suggestions come in for November but looking for more!

We will definitely have two dedicated hip strength days as that seemed to go over very well. What else would you like to focus on? Any new ab or arm moves you want to try? How about some fun new leg exercises? All ideas and suggestions are welcome and home videos are awesome! Get involved and show us your favorite moves!

Extra Credit: This is for all you burpee haters out there…I know they are hard, I know they hurt, I KNOW they get your heart rate up! But when life gets tough and knocks you down…it’s time for burpees!

3 sets of 10 burpees today Crew! GETTTT ITTTTT!!!! 🙂

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Day 20: Leg Day Again??

screen-shot-2016-10-20-at-5-19-14-amWho else is NOT ready for leg day again??

With lots of miles, a killer leg workout on Tuesday, speed work, and wall sits…this week has been brutal!

But we got this Crew! Take it slow and steady and push through!

Day 20 exercises: Legs / Stability – 3 sets of 15

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

  • Hero Lunge :30 each side
  • Fire Hydrant with Kick
  • Pistol Squat
  • Single Leg Hip Thrusts
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: #HipStrength screen-shot-2016-10-20-at-5-40-01-am

I went to see a PT at CORA Rehabilitation yesterday on the advise of my PRS Running Coach. What did PT say? Knee pain most likely caused by unstable & insufficient hip strength…. what?!?! I do my strength exercises! Yes..he said he could tell…strong quads, strong calves…but since my pain shows up after longer distances he thinks my hips start to falter (possible stride fluctuation) as I get tired. Knee pain started at mile 15 in Chicago and mile 10 at this past weekend’s Marine Corp Half.

As we all know our hips connect to our quads, which attach our knees, which follow all the way down our legs to ankles and feet. So when our hips are misaligned our just get tired and cause our stride to go askew it shows up in other places down our body.

PT: “I can tell you do strength work, but do you focus on hips?”

Me: “Well, we are doing lots of squats, fire hydrants, and pistol squats this month.”

PT: “Pistol squats are great. Make sure you’re knee is not folding in when you do them. Very important to keep that knee aligned with your hip. What about clams and side leg lifts?”

ME: “Hmmmmm…not this month.”

PT: “Add in clams (knee up and foot up) and side leg raises. Hip instability is a problem for lots of runners. When you have strong legs but your hips haven’t caught up your hips can misalign after long bouts of hard work.”

Sigh…makes sense…but dang more work to do! Who’s up for some extra hip strength work with me today?

  • Clams – Knee up – 3 sets of 10 each side
  • Clams – Feet up – 3 sets of 10 each side
  • Side lying leg raise – 3 sets of 1e each side

For the side lying leg raises make suer your leg stays behind your body. Don’t let that leg com in front of your hips. Body should be very straight.  It is also important to keep the foot flexed and pointed straight ahead of you.

He also gave me a band to use during these exercises. It’s very small and just a stretching band to give me some resistance. Who has one? If you do, use it. If not, look into getting one. They are super cheap and I’m thinking about throwing these exercises in again in November. Monster walks anyone? 🙂  screen-shot-2016-10-20-at-5-44-18-am

Here are some resistance bands I found on Amazon Prime for $6.99 but I’m sure you can also find them at your local Walmart for pretty cheap. This is what they look like.

PT did something called Astym which wasn’t too nice feeling but was a very intense version of rolling. He said Astym regenerates healthy soft tissues (muscles, tendons, etc.), and removes unwanted scar tissue that may be causing pain or movement restrictions. Rolling is your AT HOME version of this treatment Crew so if you’re not taking time to roll, make the time and prevent your muscles and tendons from getting to the point where you need more invasive therapy!


Speed Work: Lots of super speedy miles this week YAY! Jessica and I went to track with PRS last night and did some mile repeats…so fun HAHA 😉 PT told me to go at 60% after treatment but of course I pushed a little harder. Jessica did awesome finishing her 2nd mile repeat in 8:41!! Go JESS!!!

Have you logged in your speedy mile yet this week? If not, try it out today and see where you’re at!

Here’s the workout: Mile “bench mark” run 

We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!

Lots of info…and lots of stuff to do today! But no one gets stronger without a little struggle and a lot of hard work!

Get up! Get Moving! And make it an awesome Thursday Crew!

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Day 19: Get Ripped Now!

summer-bodies-made-in-winterOk ok…so it’s not quite winter yet…at least not in Florida. But why wait till it’s cold out and we’ve already put on the holiday weight to start makes strides towards our summer body?

Why not start working on ripped abs now, make smart eating choices, and be closer to our goal when it’s really crunch time?

This is my favorite ab day in October! Lots of fun exercises that keep us moving and keep our core engaged…let’s do this Crew!

Day 19 exercises: Abs – 3 sets of 15

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Standing Side Crunch
  • In and Outs
  • Bedtime Plank
  • Stretch! – 7 Key Stretches for Runners

Bonus: Ripped Abs  screen-shot-2016-10-19-at-5-37-44-am

This looks challenging…who’s up for it? Take your time and get through each move. Just 1 set of this extra workout Crew you got this!


Extra Credit: Sore legs after yesterday? That means you worked hard! Extra credit today…1 minute wall sit. Yea…it’s gonna hurt…do it anyway! 😉


Speed Work: Courtney CRUSHED her speed mile challenge yesterday. Who else has a fast mile coming today? Let’s see it!

Workout – Mile “bench mark” run We want to see how fast you can run 1 mile, and I also want to show you how going faster is possible for you!. Make sure you are well rested and have fresh legs then go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast for you miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it and surprise yourself with how fast you can go!


November Challenge: I’ll keep reminding you about this as we inch closer to November because I’m thinking about next month challenge and new exercises! Jan and Sharon shared their favorites with me last month and they have gone over really well with our Crew! Maybe you take a class and have a favorite move, maybe you saw it on a video somewhere, maybe it’s just a go to move you love! Video yourself doing your favorite exercise or if you’re shy find a video or good explantation of how to do it then send it to me. Being a part of the month’s exercise line up makes you feel even more part of our Crew and gives you an extra reason to push harder! Show me what you’ve got!


Don’t wait till winter is over and you have LOTS of work to do. Do something TODAY that your future self will than you for! And remember Crew…don’t spoil all that hard work by eating crap!

Make it a great Wednesday! 🙂

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