Bedtime Plank

Day 17: Amazed and In AWE!

I woke up this morning with so much pride and joy in all my Crew this weekend. You guys make me so proud!

I can’ve even remember all the races so hope I don’t miss anyone… (slight memory issues…family trait…thanks mom 😉 )

Seriously though; Sharon ran a PR at her 10K, Lisa did awesome at Whistle Stop on Saturday, Amy, coming back from injury…rocked her 5K, Cathy pulled a 2:06 at Great Western Half, Carla ran a very strong last 12 mile long run before MCM….and that was just Saturday!

Sunday recap: Brandy KILLED it at her first half back since #DonatingLife with a 1:55! Marion did amazing finishing with a 2:30 up in chilly Maine at her half, and I ran with the rest of our Crew at the Marine Corp Marathon in Jax; Jessica ran her first half ever and finish in 2:17, Lisa ran on shaky, painful knees and still barely missed a 2 hour half, Mellissa paced her son to a 5K PR, Jennifer pushed hard and finished strong!

Oh….and let me say this for any “older” crew members. Don’t give up and use age as an excuse. My Aunt Loretta (63) ran the Marine Corp Marathon yesterday and placed 2nd in her age group rocking a 2:06 half marathon! The above 50 crowd KILLED it with all kinds of fast times yesterday. Keep doing the work, keep running with heart, cause there’s no age limit on BAD ASS!! 🙂

We all ran with HEART and did what we set out to do! Now back to work Crew! The road to getting stronger doesn’t end! 😉

Please don’t forget your stretching this week!

Day 17 exercises: Full Body – 3 sets of 15

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

Clean & Press
Soldier Twist
Primal Crawl
Yes Kick
Bedtime Plank

Bonus: Burpees! – Whine all you want…but knock out some burpees today crew! You can do them modified but do not skip them! 3 sets of 15…you got this!

Speed Work: So this week after lots of races and long runs we are going to do another “bench mark” type run. I want to see how fast you can run 1 mile. So 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 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!

It’s Monday y’all…LET”S DO THIS!

Leave a comment Posted on October 14, 2016 Amy's Stuff, October 2016 Challenge Image

Days 15 & 16: Run with Heart

As runners, our weekends are usually full of long runs, races, early bedtimes, rolling, stretching…and lots of other fun running related stuff.

No matter what your plan is…a long run or a race…run with purpose, not to win but to test your own limits and to give it all you’ve got!

Run with purpose. Run with heart!

I’m racing on Sunday so I’ll be switching it up and doing arms on Saturday and running long on Sunday. What’s your weekend plan? You must have a plan to get it done or life will get in the way! Make a plan and get it done!

Day 15: Long Run + 7 Key Stretches for Runners + Bedtime Plank

Day 16 exercises: Arms – 3 sets of 10

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

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

Saturday & Sunday Bonus: #DailyAbs – Yes it’s arm day…but after setting those abs on fire yesterday, let’s kick it up a notch and get those abs burning again! 3 rounds of Daily Abs! 3-4 rounds Saturday AND 3-4 rounds Sunday. Who’s up for this extra challenge this weekend??

Sore abs? Good…it’s working! 🙂

So what are we doing this weekend? Ummmm running of course!

Kill it this weekend Crew!

Run with purpose, run with heart! Give it your everything you’ve got!! 🙂

Leave a comment Posted on October 14, 2016 Amy's Stuff, October 2016 Challenge Image

Day 14: Abs On FIIIRRRE!

It’s FRIDAYYYYY!!!!

Time to set those abs on FIIIRRRRE and get ready for a fabulous weekend full of long runs, races, and fun family time!

Ab day always makes me feel so good. I love working out that area since it’s one that I know ALWAYS need some extra attention…

Let’s get it done and move on to the fun stuff! Who’s racing this weekend? Who’s got a long run coming up to prepare for a race? Let us know so we can cheer you on!

Day 14 exercises: Abs – 3 sets of 10

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

Renegade Rows
Weighted Sit Ups
Dead Bugs
Heel Touches
Bedtime Plank

Bonus: 10 Minute Abs – Got a few extra minutes? Throw in this 10 minute abs routine to really set those abs on FIIIIIIRRRREEEE!!! 😉

There’s a couple moves on here that might not be familiar so check below so make sure you have it all right.

Toe Touches: Let’s make this a lying toe touch. Reach for the sky!

Suitcase Crunches: We’ve done these before…this is just another name for them. Pull it together like like flying up a suitcase.

Scissors: The scissor exercise works all parts of your abdominal muscles to give you a flat and tight stomach.

https://youtu.be/mTrVciAphOA

Spiderman Crunches: Missing our daytime planks? Bringing them back today! You might know this one as a plank with knee to utter arm. Here’s how to do it.

Extra Credit: Round 4 – Who reads all the way to the bottom? Extra credit for being thorough and paying attention to details today! 🙂 Throw in one more round of our Day 14 exercises to get that fire rolling strong!

Who knows the song?? Come on…no Google cheating…who sings this one Crew? Hum it in your head while your setting those abs on fire today!! 🙂

Leave a comment Posted on October 13, 2016October 13, 2016 Amy's Stuff Image

Day 13: Killer Legs

Who needs pretty feet when we have rocking legs?!?!

Runners have great legs…it comes from lots and LOTS of miles. But without strength training, our killer legs might fail us. They might leave us standing on the sidelines.

Without strength training, we won’t reach our full potential.

Strength training is one of the single most important non-running aspects of training that can help us become better runners. Doing legwork to supplement our roadwork strengthens muscles and joints, which can improve race times and decrease our risk of injury.

In addition to running more efficiently and reducing the risk of injuries, studies have shown that strength training can improve body composition by helping you maintain or increase your lean body mass and can decrease your percentage of body fat, helping you look leaner and burn additional calories.

Recap…strength training will:

help us become better runners
reduce our risk of getting hurt
decrease our body fat

Let’s do this!!

Day 13 exercises: Legs / Stability – 3 sets of 10

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

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

Bonus: 100 Squats!

Work those legs and have a killer day Crew! 🙂

Leave a comment Posted on October 12, 2016October 12, 2016 Amy's Stuff, October 2016 Challenge Image

Day 12: Consistency…Refuse to Give Up!

Hey Crew! The Chicago Marathon is over but there’s no more time to rest. Lots more fun races to come and goals more goals to reach!

Consistency is the key to life long health and fitness and our ab exercises are waiting…

I’m excited and proud to say that the scale has also stayed consistent throughout my marathon training this season. Training for MCM last year, I gained weight…but this summer I was able to stay the course and keep the weight off.

Thank you all for keeping me motivated and accountable along the way! Next up…Rock N Roll Savannah! It was such a blessing to meet Martin, Deena, and Alicja in Chicago…and now I get to look forward to meeting so many more of you in Savannah. The gifts keep coming! 🙂

Let’s get to work Crew!

Day 12 exercises: Abs – 3 sets of 10

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

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

Bonus: #AbPyramid

Bringing back another old favorite today. Throw in this Ab Pyramid to round out today’s ab work and feel the burn! There’s no reason why you can’t have those flat abs…but you’ve gotta do the work!

Speed Work: Silly me…I forgot all about this week’s speed work. Let’s keep it fun and simple and throw in some fartleks this week. Super simple…during your run today, throw in some speed! Pick a spot in the distance and run as fast as you can to that spot…slow it down and recover, then do it again!

Fartleks are a great way to build some speed into your workout and increase your heart rate…another great way to bur some extra calories and work towards those flat abs! 🙂

Extra Credit: Calorie Counting – We all know abs are built in the kitchen so today we are counting calories. Do you know how much you really eat? Counting calories is a great way to see what you’re taking in…and I bet you’ll be surprised how quickly it ads up. If you are not familiar with counting calories a great way to get started is by using the MyFitnessPal app.

Download MyFitnessPal and “friend” me so we can help keep each other accountable. It’s really easier than you think to keep track of what you eat and if you want to lose weight and tone up, this app will help you reach that goal! With the holidays right around the corner we need to be aware of what’s what and consistent with our diet. Make the commitment NOW and be ready to look fabulous in your holiday attire. Who doesn’t want to walk into their family holiday parties and have everyone saying, “OMG, you look amazing!” 🙂

If you feel like slacking today…think about those goals you want to reach then get up and MOVE! You don’t have to be perfect, but you do have to be consistent!

Refuse to give up and make it a great day Crew! 🙂

Leave a comment Posted on October 6, 2016 Amy's Stuff, October 2016 Challenge Image

Day 6: Hold Down the Fort

I’m traveling today Crew! Step up and hold down the fort while I’m battling to get to Chicago!

Pray for those of us traveling today…I have a feeling the airports are gonna be a madhouse. Pray for the Florida, Georgia and South Carolina folks….safety first!

Get your workout in and support your Crew!

Day 6 exercises: Legs – 2 sets of 10

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

Hero Lunge (:30 each side)
Fire Hydrant with Kick
Pistol Squat
Single Leg Hip Thrusts
Bedtime Plank (:60)

Bonus: #KillThoseCalves – This bonus workout is pretty simple but a great way to build some extra calf strength. Add it to your routine today!

That’s all for now Crew. Give each other some extra support today! 🙂

Leave a comment Posted on October 5, 2016 Amy's Stuff, October 2016 Challenge Image

Day 5: I Workout For…

We all have different reasons for working out…but all those reasons circle back to the same end conclusion…we do it for us.

Because when we are the best we can be, it filters own through all the areas of our life. Everything else gets better…our confidence, our strength, our health…our loved ones benefit, we benefit…we are happier, less stressed…life is just better.

Whatever your reasons for committing to workout…think of them as you power through our ab exercises today. Why do you workout?

Day 5 exercises: Abs – 2 sets of 10

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

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

Bonus: Round 3 – A great set of exercises deserves another round! These are quick and simple…throw in another set!

Hurricane Matthew has thrown me off and today will be stressful getting everything packed and ready to leave a day early. I will worry about my little man and the rest of my family as I fly out of harms way so please pray for everyone here in Florida and the rest of the east coast as we brace for a hurricane that actually might hit us this time.

Let’s get moving and make it a great hump day Crew!

Leave a comment Posted on October 4, 2016 Amy's Stuff, October 2016 Challenge Image

Day 4: Don’t Stop Till You’re Done!

No joking around…today is a doozie and our legs are gonna feel it!

It will probably hurt and you might hate it…but what doesn’t kill us WILL make us stronger and that’s the whole point right?

Push through today…it’s only 2 sets of 10. Don’t you dare give up on yourself!

Day 4: Legs – 2 sets of 10

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

Lunge Squats – Blame Jan 😉
Plank Donkey Kicks – (similar to regular donkey kicks but bottom leg is extended)
Booty Boxes – fire up those glutes!
Split Squat – in between a squat and a lunge, emphasis goes on front leg
Bedtime Plank

Bonus: Pigeon Pose and Quad Stretch – We don’t have tons of exercises to do today but these are not easy so instead of doing more…make sure you’re form is on point and take a few minutes to stretch out those quads, glutes, and hamstrings. Tomorrow is speed day for lots of you, so don’t overdo it…but don’t stop when it hurts….stop when you’re done!

Speed Work: This week’s speed work is 6 rounds of half mile sprints with a :90 rest in between. This should be easier to do without adjusting your watch. Before I started going to track I liked to do speed work in my neighborhood because I knew where the mile marks were and this one should be an easy workout to do that way. Go out for an easy half mile warm up then turn around and go back home. Then set out for a faster quarter mile and go back home again, making a half mile. Do this 6 times taking a break in between each set and writing down your times. When you’re done go out for another slow and easy cool down mile. 5 miles in total. You can do this Crew!

When I say “sprints” know that pace is relative to what you can do. Your sprint is different than the next person. Don’t let this scare you or keep you from trying. Each time you run a little bit faster than you’re used too…magical things happen inside your body! It’s so cool to see how that last cool down mile is a faster than your warm up…while still feeling like you’re going your normal pace. The point…your normal pace gets faster! 🙂

Click here for the workout and pace chart to find out how fast you should be running.

Watch your form today Crew. Do these moves in front of a mirror to make sure you’re doing them correctly. Today, it’s all about getting to know the exercise and building confidence in yourself and your abilities.

Building strong legs is a process…but when you get those people asking how you got those strong, sexy legs…you tell them, “Whatever it takes!” 🙂

Leave a comment Posted on October 1, 2016 Amy's Stuff, October 2016 Challenge Image

Days 1 & 2: It Is On Again

No time to rest cause IT IS ON AGAIN!

Who’s your favorite Super Hero? Who can you connect with this month and channel their super human strength to push through each day?

We’re going to need that inner strength to get us through lots of long races, fall races, and a killer strength workout!

Long run & stretches today then arms on Sunday, or switch it up and knock out arms today and go long tomorrow.

Either way…time to break out that superhuman strength and BRING IT Crew!

If you haven’t had a chance to look over the October Calendar here is a link to our monthly challenge main page. I’m dropping a copy of our calendar in our Strong to the Core files. Let me know if you have any questions. Lots of new exercises this month so please take time to watch the how to videos!

Day 1: Long Run + 7 Key Stretches for Runners + Bedtime Plank (1 :60 Plank before bed)

Day 2: Arms – 2 sets of 10

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

Halo Curl
Shoulder Press with Rotation
Push Ups
Elbow Kiss
Bedtime Plank (1 :60 Plank before bed)

No Bonuses this weekend. Just get familiar with everything for the month and let’s get ready to rock out October!

Another big THANK YOU to Jan and Sharon for their help coming up with the exercises this month, for sharing their videos with me, and allowing me to share them with you!

Find your inner super hero…let’s get to work and make it a fantastic weekend Crew! 🙂

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