Day 8: Insanity Is…

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Yea yea…we know….insanity is doing the same thing, over and over again, but expecting different results. That’s usually true…unless it’s ab day…then doing the same thing over and over again will bring different results. Nice, strong, trim ABS!

Our Tuesday and Thursday Ab routine is the same as last week. The only difference….now we’re stepping it up to 3 rounds. 3 rounds of each exercise for the rest of the month. In this case, insanely doing the same routine over and over while bracing that core will bring awesome results!

Day 8 exercises: Abs – 3 rounds – :30 each exercise for all exercises = 1 round

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – Right Side
  • Boat Pose
  • Bird Dog Crunch – Left Side
  • Side Plank – :30 each side

Daily Abs

Bonus: #DailyAbs – In the spirit of INSANITY and doing the same thing over and over again….it’s back to our #DailyAbs!

3 rounds….1-2 minutes per round + a short rest in between sets = an extra 10 minutes. It would be INSANE if you couldn’t find the time! Come on Crew you got this!

 


five-minute-plank

Extra Credit: #5MinutePlank

What’s Ab day without a 5 minute plank?

This is a moving plank so you aren’t holding the same position for very long. Stick with it and prove to yourself just how strong you are!

 


Sarah’s Calorie Burn: Throw in a little extra calorie burn if it’s a rest day form running!

  • 25 Squats
  • 60 Jumping Jacks
  • 20 Push Ups
  • 50 Crunches

Speed Work: The “Short” Ladder – Check out this week’s speed work by clicking here for Monday’s post and scrolling down. Do you have a plan to get your speed work in?


People often call runners “insane” because we push ourselves past normal limits. We endure pain when others would quit. We get up early, have crazy workout routines, and skip “normal” fun stuff to sweat, have sore muscles, and lose toenails.

But we know the truth. Although runners might be “insane” to a normal person, insanity is…the definition of fun!

Don’t be normal…normal is boring. Be awesome…be different…be a little insane…Be you!

And by that I mean…get up and get to work on those abs Crew! 😉

Day 9: No Six-Pack Needed

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Six Pack Abs are a highly coveted physical attribute in the world of health and fitness. The pursuit of health perfectionism has become an obsession, and a thin waistline adorned with six-pack abs is at the forefront. But chasing a body shaped by conventional standards of attraction and achieving an ideal midsection can turn out to be a long and dangerous road,  leading to hormonal, emotional, and physical issues.

This isn’t because six-pack abs are inherently bad or unhealthy, it’s because the pursuit and achievement of six-pack abs can bad and unhealthy for us.

Why?

1. They serve no functional purpose. 

Having a visible six-pack serves no functional purpose for the human body. This is because defined abdominal muscles are usually the result of extraordinary leanness, not increased functionality and strength. While having a strong, stable core is most definitely necessary to support the body – it doesn’t have to be visible to function properly.

2. It won’t make us any healthier.

Because having a six-pack serves no functional purpose, it’s safe to assume it also doesn’t provide any added health benefits. There are plenty of healthy, fit and athletic men and women without a six-pack, many of whom are stronger and faster than those who sport abdominal definition.

4. It’s important to support our body with food.

To achieve the leanness needed see abdominal definition, we have to eat less food than our body requires. As a result, it’s easy to become obsessed with food intake, and it becomes was all you think about every-second-of-the-day. Eating below our necessary caloric needs, means not recovering well from training, and being much more prone to injury. This also leads to bouts of depression and anxiety.

Having a healthy relationship with food and being in love with how it nourishes our body, is the best outlook. Loving the way we look, what our body does for us, and not thinking twice about eating chocolate at 3pm is worth way more than anything a six-pack has to offer.

7. We have other fitness goals. 

Achieving a six-pack takes a hella lot of work. When abdominal definition is the end-goal, almost all of your fitness time must dedicated to becoming lean. This is not our end goal. Our end goal is to become stronger, faster, and healthier.

It’s important to love our relationship with fitness. We don’t need to spend hours working on our core, we just want to be strong enough to carry us through our tough runs and look decent in our clothes. We want to do activities that we enjoy, not spend hours doing core work.

We want to be healthier, stronger, and more fit…but that doesn’t mean we have to have that “coveted” six pack abs.

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Don’t worry about pleasing this two percent of people because six-pack abs are not requirement of physical attractiveness, and pursing a six-pack would be a complete waste of our time.

Six-pack abs are not inherently bad or unhealthy. If you’re sportin’ a six-pack and have a vibrant, healthy body and outlook on life – keep at it! But next time you’re inclined to “pin” an image adorned with six-pack abs designed to tell you “your body isn’t good enough unless it looks like this” – I challenge you to ask yourself, “Who am I doing this for?”

Let’s be healthy, strong, and fit. Let’s work towards reaching our goals, without obsessing over the perfect body image. Yes you need to watch your caloric intake…but not to the point of obsession. Be mindful, without going to far.

Today’s workout will help you achieve your goals, without taking all day!

Day 9 exercises: 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs – There’s always the options to do a little more…but our Daily Abs routine is quick and efficient. Do a few rounds for an extra burn, then enjoy your day. Relax, get some rest, hydrate, stretch, roll out your legs…and get ready for those long runs!

Daily Abs

Day 27: Welcome to Wednesday!

Screen Shot 2016-07-26 at 4.22.35 PMYay for Wednesday!! Wednesday is by far my favorite day of the week this month. Well…I really like Saturday long runs too…but our Wednesday ab workout ROCKS!

TONS of activity yesterday! I LOVED it! Can you tell I’m excited at how many of you jumped back in and started towards a brand new ending? It makes me happy happy happy!! 🙂

Let’s keep this motivation rolling and bust out another awesome day today Crew! Ab day and miles on the road. FUN!!! 🙂

Day 27 exercises: 3 rounds of 10 

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers
  • Burpees
  • Plank – :60 (2X)

Bonus: #DailyAbs or RUN! Or both 😉 Daily abs

Got a little more in you for a few rounds of #DailyAbs today? I’ve been doing this everyday and dang, I can feel it working! Just a few rounds will fire up that core so push through it!

Feeling tight or have some pain somewhere? It happens… stretch out the soreness with our 7 Key Stretches for Runners or some Yoga for Runners. Either one is a great way to stay loose and shake out that soreness!

Still working on our August calendar and I’ve gotten some good stuff coming in but would love to see more! Thank you to Jan Peischel and Kacey Trapp for giving me some stuff you like…would love for others jump in and help me help you reach your goals!

Only a few PayPal notices trickling in. If you are due for August please click here and make sure you are set for our new month!

It would be helpful to know what you loved this month….pick a day you loved and tell me why you loved it.

Now get to work Crew…I want to see even more activity today! Don’t make me call you out next…. 😉

GETTTT ITTT Core Crew!

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Day 13: Serious Abs Brewing

 

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Want to meet hose abs that have been brewing? I know I do! There’s lots of summer left and plenty of time to show off that tight tummy! Don’t give up on your dreams of walking around on the beach in that teeny bikini!

Wednesday is my favorite ab day…these moves are fun and when you do them right you can really feel the burn!

Take your time and move through each exercise with purpose.

Day 13 exercises: 2 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Let’s see those videos! Keep your core tight and your body as still as possible. Use your core to bring your legs in and go slowly!
  • Burpees
  • Plank – :30 (2X)

Daily absBonus: #DailyAbs – How many rounds do you have brewing in you today?

Go through our Day 13 exercises slow…but run through this #DailyAbs workout quickly…from one exercise right to the next. Keep squeezing your abs tight through each circuit!

Extra Credit: When you’re done with your bonus…slow it down again and go through our day 13 exercises one more time! 😉

If you don’t feel the burn after you finish today’s workout…you aren’t doing it right!

What else is going on today? Running Drills? Speed Work? Healthy eating?!?

After all the hard work you put in today…don’t go and ruin it by putting crap in your body! It doesn’t matter what is around you, what your friend eat, what your kids eat, or how much time you have to prepare…what you put in your body is always your decision. How much you put in your body is your decision. No one forces you. You have no one to blame but yourself for not making smart decisions today…choose wisely!

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Day 22: Wake Up and Be Awesome!

Good Ab Day

Ready for a killer Ab day?!? YES!!!

Wednesday is my favorite day this month…I love this ab routine!

You know you’ve worked your abs hard when it hurts to sneeze or laugh so today after you finish your workout find your favorite funny meme and post for us so we can laugh and feel all that hard work we put in! 🙂

First thing…when you get up…before you shower and get ready for work…let’s bust out the #MiniMorningWorkout again. It’s quick, fun and a great way to get our heart pumping first thing in the morning!

Mini Morning Workout

Day 22 exercises: 4 sets of 10

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: 100 Crunches in sets of 25 in between Day 22 exercises. Tag your post with #100Crunches!

Thigh Challenge: Day 22 – Love to see so many of you keeping up with the #ThighChallenge this month. Keep it up!

  • 35 Fire Hydrants
  • 90 Scissors
  • 6o Inner Thigh Leg Lifts

Running Drills: Grapevines – Yes I know I keep talking about it…that’s because I want you to do these running drills EVERY time you run! Before or after…either way they will help you improve your running form and efficiency!

Speed Work: Options, options options! Whatever you choose…give it your all!

  • Fartleks
  • Interval Sprints – 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run

Fun, fantastic workout coming at you today! Give it all you’ve got and make sure you…

Wake up and be awesome

Day 23: Summer is Coming!

worked out all winterWarmer weather is already here for some…and others are still getting snow…but either way…summer is coming faster that we know!

What are you doing to get ready for bikini weather? Are you working hard now…to feel good later?

We all want a toned tummy…but just as important for runners…is core strength and stability!

Runner’s World talks a lot about how important core work is for runners. In this article, they tell us… ‘A generation ago, you’d be hard-pressed to find elite runners paying attention to their abs. Today, it’s practically mandatory. Coaches drill the importance of core conditioning into our heads. We’re at it all the time.’ That’s because scientists and coaches now know that you can’t run your best without a strong core, the muscles in your abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile. Quality core work isn’t easy. But it doesn’t require more than 15 minutes a few times a week-an investment that will pay dividends on the road.”

Warmer weather coming…stronger core for enhanced performance…what other motivation do you need to get it done today?

Day 23 exercises:

  • Russian Twists – 80X each side
  • Burpees – 20X
  • Bridge – 1:30 (2X)
  • Calf Raises – 10X (each side)
  • Plank – 1 min (3X)
  • Side Planks – 1 min (each side)
  • Calf stretches
  • One Arm Camel
  • Spinal Stretch on Stability Ball

Bonus: 10 extra burpees 🙂

Running Drills and Speed work: Have you been putting off the drills and speed work? I don’t think I’ve seen anyone talking about either….find out what this week’s workouts are here.

If you’re still unsure of today’s exercises here are the how to videos and the 7 Key Stretches for Runners. Today’s ab stretches are below.

Happy Hump Day Core Crew…make it great! 🙂