Day 29: New Monday…New Goals

Screen Shot 2016-08-28 at 7.09.31 PMOnly 2 days left in our August Challenge…what?!?! Every month seems to fly by and we start so strong then seem to falter towards the end of the month. It happens…

I know it gets harder as the number of sets go up. I know you get tired and busy and feel like you might as well wait to start over again next month…but get that crap out of your head and start the new month today instead of Thursday. It is Monday after all!

Let’s bust out these 2 days super strong, take a break on Wednesday, then attack September with a vengeance!

Day 29 exercises: 3 sets of 10

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

  • Jumping Jacks (50 2X)
  • Walking Push Ups
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge Day 20 – Get a Move On! (:45 3X)

Plank – Get a Move On! This plank gets us moving. Remember to hold your core in tight and focus on controlling each move. It’s better to go slow and do it right then be fast and sloppy! Here’s the steps and the Plank Challenge video for Get a Move On! is below.

  1. Start in a high plank with toes on a towel, gliders, or paper plates.
  2. Walk your hands forward four steps.
  3. Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times.
  4. Walk your hands back four steps.
  5. Continue in this manner for 45 seconds. Repeat 3 times.

Bonus: Ab & Squat Challenge Day 29 – I have no excuse but that I totally forgot about this part of our August challenge over the weekend. I hope you’ve been keeping up with it. If not…no worries…jump back in and let’s finish it strong.

  • 30 Sit Ups
  • 90 Crunches
  • 95 Squats

Speed Work: Last week of the month and I think we should do something fun and  unstructured. How about some Fartleks this week? YAY! 🙂

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Speed work is meant to be spaced out so it’s a good few days away from your other “effort” sessions. Effort sessions are speed, hills, tempo, and long run. So if you do your long runs on the weekend, speed work should be on Tuesday or Wednesday. Most of us are mid level runners so 2 “effort” sessions a week are plenty. If you’re feeling good you can throw in one more but don’t overdo it.  Remember the general rule of thumb…80% of our runs should be at a conversation pace!

I had my first good nights sleep last night in a week and wow I feel pretty darn good this morning. Not running good yet…but I can see the finish line of this injury and am feeling positive! Can’t wait to tackle arms today and be active. Oh how my body is craving it!

Find that fire within you and let’s get to work Crew! 🙂

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Days 27 & 28: Get Out and Run!

Running is runningHey Crew! I am feeling much better…and much more like myself! Very little pain and my toe is looking somewhat more normal. Still no running so please get out and run for me this weekend!

Running isn’t easy y’all…

It hurts, it causes callouses, it can be painful…sometimes it causes injuries. But most of the time it makes us stronger, fitter, and healthier!

No matter how many times we get knocked down…we have to get back out there and train our mind to endure the most difficult part…getting out there and running.

We’re coming up on the last week of August and I know many of us have slacked off, including me. I’m committing to working hard this week to get back on track and to start the new month strong. How about you? Will you go hard this weekend and make the most of these last few days of August? I hope so! Do it for me…and do it for you!

please giphy

 

 

Pretty please???

 

 

Day 27: Long Run + 7 Key Stretches for Runners + Plank Challenge – High Side Plank / Crunch / Toe Tap

Sounds tough but you can do this! Give it a try! Here’s the steps:

Screen Shot 2016-08-26 at 5.44.09 PMStart in a right side high plank with right foot slightly in front of your left and your left hand behind your head. Pull your right knee into your chest while you crunch your left elbow to meet your right knee. Once back to your start position lift your left foot off the ground to tap in front of your right foot, then back behind it. Continue this for 45 seconds, then repeat on the left; do three sets

Day 28: Rest + 7 Key Stretches for Runners OR Yoga for Runners + Plank Challenge – Towel One Legged High Plank Pull

This one is very doable so don’t skip it. Use your core to pull your legs in on a towel or furniture mover. If you find it’s too difficult with just one leg, stabilize using both legs and keep using your core to pull both legs in towards your hands. Here’s the steps:

Screen Shot 2016-08-26 at 5.58.28 PMStart in a high plank with the toes of your right foot on a towel. Pull your left knee into your chest and using your core, keep your left knee locked in tight while you drag your right knee into your chest, then back out for 45 seconds. Repeat the same movement with the toes of your left foot on a towel, right knee to chest. Do three sets.


If you feel like skipping your long run this weekend….please think of me sitting at home wishing I could run and remember…

get to run

 

Day 22: Confidence is Beautiful!

Screen Shot 2016-08-21 at 8.21.17 PMConfident people radiate strength, passion and conviction and self confidence looks so good on you.

Own it! ROCK IT!!!

Radiate that confidence today…remind yourself you can do this and use it to power through today’s workout!

Strong, toned arms will give you the confidence to wear tank tops, bathing suits, and that sexy little black dress.

Looking fabulous in your favorite top is great…but the self confidence that strength and a healthy body bring us is always the best outfit.

Day 22 exercises: 3 sets of 10

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

  • Jumping Jacks (3 sets of 50)
  • Walking Push Ups
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge – Day 22: Step Up Your Side Plank (:45 3X)

I’ve spoken with some of you who have issues with jumping jacks. If that’s you, remember to switch those out for something equivalent that will get your heart rate up a bit. How about some mountain climbers or high knees?

Step Up Your Side Plank: Today’s plank puts together three moves we’ve already worked on this month. Go slowly and focus on holding in your core for each move. It’s not about rushing through it…it’s about having control. Here’s the steps.

  1. Start in a side plank on your right side.
  2. Dip your right hip toward the floor for two reps, then lift your left leg off your right for two reps.
  3. Rotate your left elbow to your right for two reps.
  4. Do three sets on each side.

Bonus: Ab & Squat Challenge – Day 22

  • 20 Sit Ups
  • 25 Crunches
  • 45 Squats

Extra Credit: #SexyArmWorkout – If you have a little extra time…and the confidence to know you can get through it…power through this Sexy Arm Workout. This ones hits every part of our arms!

sexy arms

Speed Work: This week’s speed work is the one I did at track last week and it was tough but fun! What is your plan to get it done? Plan a day to make it happen this week Crew! Reach out to me anytime with questions…

  • Warm Up – 1 mile at conversation pace
  • 3X 800M – These intervals should be done at a pace 1-2 minutes faster than your conversation pace…but not at all out top speed. Rest 1-2 minutes in between each 800 meters (1/2 mile)
  • 3X 400M – These will be your fastest intervals of the day and should be done a little bit faster than your 800s. Think of negative splits during a normal run…you start out slower than progressively get faster throughout your run. Same concept here…run each interval a little faster than the last. Save your speed for the end so your confidence builds during each round.
  • Cool Down – 1 mile at conversation pace

If you’d like a more precise pace to run these intervals, find your most recent 5K or 10K and private message me here. Let’s chat and I’ll help you find the pace that’s right for you. Don’t be shy…better to know what you’re doing than to guess!

Screen Shot 2016-08-21 at 8.12.02 PMThis is a tough workout but if you start slow and build your way up you will finish feeling strong and confident! You can do this so stop doubting yourself and give it a try!

If it hurts…you’re doing it right! Keep going…it’s just your body changing for the better!

Rock that self confidence Crew….it is your best accessory! 🙂

 

Days 20 & 21: RUNHOLE

RunholeOne of my favorites…because YES, I am a Runhole!

When I’m training for a big race, I tend to put a lot of other important things on the back burner because running is my passion and I need my me time!

Do you feel bad for being a Runhole? You shouldn’t… sometimes we just have to do what’s right for us…and I know you all give so much to your friends and family so don’t stress over the time you take for your long runs. You deserve it!

Who passed up some non-running fun plans this weekend saying, “Sorry I can’t. I have a long run in the morning.”?  I know I did! 🙂

Day 20 exercises: Long Run + 7 Key Stretches for Runners + Side Plank + Hip Dip + Leg Lift (:45 3X each side) + Ab and Squat Challenge

Ab & Squat Challenge Day 20:

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Plank Challenge: Side Plank + Hip Dip + Leg lift – Another tough plank coming at us today! The calendar calls for this to be a high plank…but I will do it from a low plank position and it’s fine if you do it this way as well. You will still get a great workout and will be able to balance yourself easier from the low plank position. The following video shows how to do it from the high plank position but don’t copy him completely. He doesn’t drop dow low enough with the hip dip. I think you can do better! 🙂


Day 21 exercises: 7 Key Stretches for Runners + Moving Lateral Panther Plank (:45 3X) + Ab & Squat Challenge + Rest

I know it seems like a lot for “rest day” but staying active is what we do and a short recovery run is always a good idea too! 🙂

Ab & Squat Challenge Day 21:

  • 20 Sit Ups
  • 15 Crunches
  • 35 Squats

Plank Challenge: Moving Lateral Panther Plank – I couldn’t find a video for this one but the steps are below. If you’re iffy about the movement, just hold the panther plank for 3 sets of :45.

  1. Assume panther plank position.
  2. Maintaining a flat back and keeping your knees two inches off the ground, move your body to the right by simultaneously moving your right hand and right foot to the right a few inches, then your left hand and your left foot to the right.
  3. Move right for 15 seconds, then move left the same way for 15 seconds. Continue for 45 seconds; do three sets.

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Ready to see some fantastic long runs this weekend Crew! Anyone who calls running “not a sport” clearly doesn’t go long on the weekend! 🙂

running not a sport

 

Day 18: Get Pumped Up!

pumped upWho is feeling pumped up for arm day??

Thursday’s arm day is my other favorite day this month and I hope you love it as much as I do.

Get PUMPED UP…and let’s kill it!

Day 18 exercises: 3 sets of 10

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

  • Front and Side Arm Raises
  • Incline Push Ups
  • Rolling Forearm Side Plank
  • Tricep Dip with Leg Lifted
  • Plank Challenge Day 18 – Side Plank with Arm Rotation and Leg Lift (:45 3x each side)

Plank Challenge Day 18 – This is a tough plank…no way around it. But don’t give up without trying! If you try…and find it to difficult make some modifications. Maybe just do the arm rotation or just do the leg lift…but don’t give up without trying. Like I tell my son…you first MUST try…or you’ll never know! Here’s a good how to video showing you how to do it. Notice how she goes slow with each move. No need to rush it.

Bonus: Ab & Squat Challenge – Day 18

  • 5 Sit Ups
  • 5 Crunches
  • 5 Squats

Extra Credit: #TankTopArms – Add a little extra burn to your arms today and run through this Tank Top Arms workout.

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The other thing I’d like you to think about today is stretching. Those long runs are coming up so take a few minutes to stretch it out while you’re watching the Olympics or relaxing with family tonight. Our 7 Key Stretches for Runners are easy to work through and will get your legs limber, loose, and ready to go long!

We’re over halfway through the month and you’ve gotten this far…keep pushing Crew!

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Day 17: That Lovin’ Feeling

Screen Shot 2016-08-16 at 7.04.22 PMWhat kind of workout gives you that lovin’ feeling?

Is your definition easy, quick, and fun? Or does it need to be long, tough, and  painful?

No matter what gives you the warm and fuzzies…the best workout is always the one that is done!

We might hate doing it but we LOVE finishing it! And you can’t get it done until you get started…get up, get moving and get that lovin’ feeling!

Wednesday is hands down my favorite workout day this month. These moves are challenging but fun and a great full body workout.

Day 16 exercises: 3 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge and Press
  • Single Arm Deadlift to Hop (No weights)
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 17 – Crouching Panther Plank (:45 3X)

Plank Challenge Day 17 – Crouching Panther Plank – This is a static plank..meaning no movement. Here are the steps.

  1. Place your wrists under your shoulders and your knees under your hips.
  2. Maintaining a flat back, lift your knees two inches off the ground.
  3. Hold this position hovering off the floor for 45 seconds. Do three sets.

Screen Shot 2016-08-16 at 7.43.54 PM

Bonus: Abs & Squat Challenge – Day 17

  • 40 Sit Ups
  • 50 Crunches
  • 60 Squats


Extra Credit: #WackyWednesdayWorkout

Wacky Wednesday Workout

This extra credit workout will be a quick way to burn some extra calories today. Run through it 3X.

Speed Work: Anyone doing speed work this week? If so I haven’t seen it… Hump day is a great day for speed! Click here for this week’s speed work and tag me when you’re done so I can see how fabulous you did! Your best is all I ask so give it your all and make us proud!

You might be tired…but not THAT tired. Yes, you can breathe…keep going till it’s done! You can’t get that lovin’ feeling till it’s done…so get up, get moving Crew!

youre legs aren't that tired

 

Day 16: No Gym Required

this is my gymYou joined the Core Crew because you realize that to perform at your full potential, you need to do more than just run. You need to target areas that you may not normally pay attention to, like flexibility, balance, and mobility, and strength.

Not only will strength training help you improve your running performance, studies have shown that add a strength routine can also improve body composition by helping you decrease your percentage of body fat, helping you look leaner and burn additional calories.

Multiple studies show that regular strength training can improve running economy (how efficiently the body uses oxygen) by as much as eight percent, which translates into more speed and better muscle endurance. Of course it makes sense for runners to focus on their most important body part—their legs!

So if you’ve been skipping leg day because you feel like your legs get enough of a workout…think again…our leg days are just as important! The best news? No weights and gym required! 🙂

Day 16 exercises:

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

  • Frogger – 30 2X
  • Butt Kicks – 50 2X
  • High Knees – 50 2x
  • Side Lying Leg Lifts – 30 2x each leg
  • Single Leg Directional Hops – 2 sets of 10x each leg
  • Plank Challenge Day 16 – Wide Grip Push Ups (12 reps 3x)

Plank Challenge Day 16 – Wide Grip Push Up

  1. Walk your hands slightly wider than shoulder-width, feet hip-width.
  2. Maintaining a strong core, bend your elbows to create a 90-degree angle biceps to forearms.
  3. Press back to your start position.

wide grip push up

Bonus: Ab & Squat Challenge – Day 16 

  • 25 Sit Ups
  • 30 Crunches
  • 45 Squats

Extra Credit: Go Run! – Running is still a great workout for your legs and Tuesday is a great day for speed work! If you are doing speed work today….do your leg strengthening afterwards starting with your running drills while your still tired from that run.

Speed Work: Missed our speed work in yesterday post? Click here to see how much fun you’ll have today! 😉

That’s all she wrote for Tuesday! No wait…after all that leg work…take a few minutes to stretch it out…then relax! 🙂

Day 9: Love Your Legs

Screen Shot 2016-08-08 at 8.26.03 PMYou love to run and when your sport involves the outdoors, fresh air, and cruisin’ down the road, you don’t want to be stuck inside doing our strength exercises.

I get it!

But we want to run for the rest of our life so incorporating strength training is important. Running alone can create muscle imbalances or accentuate ones you already have. Weak calves, for example, can put too much stress on the Achilles and break down the fibers that make up the tendon. Instable hip and core muscles hurt your biomechanics and overload your shins, which can lead to shin splints and stress fractures.

Strength exercises will keep your legs and hips strong and stable….and will keep you pain free and on the road. Take the time to love you legs!

Day 9 exercises:

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

  • Frogger (20 2X)
  • Butt Kicks (50 2X)
  • High Knees (50 2X)
  • Side Lying Leg Lifts (20 2X each leg)
  • Single Leg Directional Hops (:30 2X each leg)
  • Plank Challenge Day 9 – Tricep Push Up (:45 3X)

Screen Shot 2016-08-08 at 8.55.10 PMFrogger: The frogger is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance.

To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out. Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement.

Tricep Push Up: This is a basic tricep push up but I found one that I like a little better. You choose which one is best for you. Here’s the steps for the basic tricep push up.

  1. Starting in a high plank, rotate the crease of your elbows forward; shift your shoulders over your wrists slightly.
  2. With your elbows hugging your rib cage, slowly lower your body until your shoulders are even with your elbows.
  3. Hold for two seconds, then return to your start position.

Tricep Push Variation Option: This option is more like a regular plank and I think is a great way to work the triceps. Try it and let us know which one you felt more in your triceps.

Bonus: Ab & Squat Challenge Day 9 – Rest Day! 

#LoveYourLegs Love Your Legs

This looks fun! Some of these exercises you should already know…and others may be new. If there’s one you’re not familiar that I don’t include a photo for, tag me with the exercise you need info for. There’s some new exercises here so check out some how to stuff below. In total this bonus workout should take 7-10 minutes.

Runner’s Lunge: This is a new one for me but it looks great. Watch this videos to see how it’s done.

Speed Work: Have you made a plan for your speed work yet? Plan ahead to succeed! Click here for this week’s speed work.

Have I missed anything? Hope not! Lots to do but it won’t take long. Remember to take a few minutes to stretch out after your done. Our 7 Key Stretches for Runners are perfect! Take those few extra minutes to love your legs!

sexy people