Day 13: Get Fired Up!

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Are you FIRED up for another great week? Or are you starting to feel the drain of the month and already wanting to slack?

We are almost halfway into the month and if you’re already feeling the flame subside, it’s time to reset again and keep it back into high gear! Remember…this month is all about keeping that fire lit and pushing through STRONG!

If you’re already waining, I want you to take a few minutes to remember why you are here. Think about your short and long term goals and kick start that fire that got you moving in the first place. Screen Shot 2017-03-13 at 5.42.28 AM

I know you’ve probably got a million things on your to do list…. but this one needs to move to this top!

You WANT it. You NEED it. You DESERVE it.

GET FIRED UP CREW!!!

Day 10 exercises: 3 sets of 10 – Arms and Core 

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

  • Rotational Shoulder Press
  • Standing Core DB Swing
  • Push Ups
  • Wall Sit – :60 (post run)

Challenges:

  • Ab Challenge: 30 Crunches, 30 Bicycle Crunches, 30 Leg Lifts + :50 Plank
  • 30 Burpees

Bonus: #CardioStrengthWorkout – If you are running today, no need to throw in the extra bonus. If not…take the extra time to throw in a round or 2 of this cardio strength routine. Get FIRED up and get that heart pumping! 🙂

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Speed Work: Ah the dreaded speed work…but with great work comes great rewards! Remember that speed work has added benefits….

Upping the Oxygen – One part of the speed formula built around a variable known as VO2 max. VO2 max is a laboratory measure of the maximum amount of oxygen your body can process at peak effort. In other words, it’s a measure of the power of your aerobic engine with all the part—heart, lungs, capillaries and muscles—working at aerobic maximum. VO2 max is developed through training at high intensities. This is important for running short distances like a 5K AND long distances like a marathon! Speed training also forces the body to learn to make use of “higher” energy systems not taxed during slower workouts. According to a Runners World article on speed training for marathoners, “The benefit [of speed work] is that you develop energy systems that utilize higher rates of glycogen and less fat than marathon pace. As you become more economical at faster paces, in theory you should become more economical with fat utilization at the slower pace, the marathon pace.” They also note that such training helps the body deal with glycogen depletion late in the marathon.

What do they suggest? Mile repeats! Yep…longer distance speed work is essential to building up your VO2 Max and learning to tax your body for longer periods of time to increase your oxygen intake.

So there it is…speed work this week is mile repeats. FUN! 🙂

To find out how many of these little buggers you are running this week, look at your total average weekly mileage, then factor in 8-10%. That is your distance for speed work.

  • 10-15 miles per week = 1-2 miles @ 10K pace
  • 20 miles per week = 2 miles @ 10K pace
  • 30 miles per week =  3 miles @ 10K pace
  • 40 miles per week = 4 miles @ 10K pace
  • 50 miles per week = 5 miles @ 10K pace
  • 60 miles per week = 6 miles @ 10K pace

These repeats should be done at about 10K pace which is a tad slower than 5K pace but faster than you would run a half marathon. For example, my current 5K pace is about 8:25/mile, and my 15K pace is about 9:05/mile. So I should be right in the middle of that running my mile repeats at about an 8:40 – 8:45 pace for each mile.

Between each mile: stop, breathe, take a drink of water, then go again. These rest periods can be about 2 minutes each. If you don’t want to stop altogether you can slow it down to a walk or jog, but don’t skimp on the rest period, and don’t take too long either. You don’t want your heart rate coming all the way down to resting.

If you’re not sure what your 10K pace is, PLEASE reach out to me and let’s chat. I have a great tool for helping you figure out what your pace can and should be. PM me here and let’s figure it out.

That’s all for now Crew…another fabulous week ahead of us. Time to unleash your potential and GET FIRED UP!

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Day 13: Secret Weapon

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At the end of yesterday’s half marathon, there is a bridge…it doesn’t look that big…but it’s deceiving. You’re tired, downright exhausted…then here comes the hill.

I had my own secret weapon  at the Donna 26.2 to Finish Breast Cancer race. I had Frank Samu, a friend and speedster who was just out having fun, smiling TONS, taking photos, and giving out high fives. Frank caught me around mile 7 and to my surprise, he stuck with me for the rest of the race. It was a godsend, because it was a hard one for me.

I had started our pacing a few friends but the crowd was thick and I lost them around mile 5, so when Frank caught me and said he was just out having fun, I knew it was time for me to go to work.

I usually use a Galloway style running method during races, a method some people call intervals and others know as the run/walk/run method. But with Frank running by my side, I knew there was no more walking in my future.

I cut out the walk breaks and just started running and let me tell you, it was hard! We were keeping  a steady low 9s pace which was doable for me so I just pressed on. 

Then we saw it…the bridge. As we started our incline, Frank knew I was tired. He could hear my labored breathing and of course he could hear me cussing about my quads (which were on fire). But he kept saying, “stay right here on my hip” and we kept moving forward.
Frank told me, “shorten your steps and use your arms.” He was right. I shortened my steps where they were merely a footstep in front of each other and used my arms to power up that bridge. We did it. I did it. I got up that bridge without stopping…and at the top are so many people cheering and screaming with signs and smiles. You run through a wall of people so thick you that you can’t help but feel their energy. The the bridge is conquered and it’s all downhill with less than a mile to the finish line. 

Frank, thank you, thank you, thank you, for hanging with me! Forgive my potty mouth and know that without you by my side, that “oh I can do 2:05 easy” would not have happened.

Short steps and arm swings Crew. DON’T SKIP ARM DAY!

Day 13 exercises: 3 sets of 10

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

  • Upright Row + Flies
  • Inchworm Push Ups
  • Squat Thrust + Curl & Press
  • Side Planks – :30 each side
  • Wall Sit – :60

Bonus Challenges:

  • Superman – 1:10 (70 seconds)
  • Push Ups – 40
  • #MadManMartin Plank Challenge – Rest day 🙂

Speed Work: Want to throw down fabulous new Personal Records like Aicja Grace at yesterday’s Mercedes Marathon? Time for speed work!

This week, we are doing a workout I did at track last week. The key here is to keep your times as steady as possible. Don’t go out too fast…and don’t end too fast. Remember…steady steady steady. But don’t hold back on the speed!

Workout: 800M, 400M X 3 or 4

  1. Warm up – 1 – 1.5 miles slow and easy. Get your hear pumping and your breathing going
  2. 800M (1/2 mile) – Remember those times I gave you for 400’s? Double that and slow it down just a tad. (See times below)
  3. Rest 90 seconds – walk, jog, or stand still and breahte
  4. 400M (1/4 mile) – Do not run these too fast. Remember the key is to be steady here. So you shouldn’t be running these at top speed. Take your 800M (1/2 mile) time and cut it in half.
  5. Rest 90 seconds – walk, jog, or stand still and breathe
  6. Do it all again!
  7. Repeat this cycle 3 -4 times. 3 times = 2.25 miles / 4 times = 3 miles
  8. Cool down – 1 – 1.5 miles slowly to bring your heart rate down keep your legs moving

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track while 800 meters is 1/2 mile or 2 laps around a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

For this workout, you should take these times and slow them down just a tad. I run 400M in about 1:45 – 1:50 so for this workout, I run 800M in 4:05-4:08 and the 400M in 1:55 – 2:00. You can do this. Don’t overthink it. Just go out and run fast! 🙂

  • If you run a 14:00/mile, you should run the quarter-mile in 3:00.
  • If you run a 13:00/mile, you should run the quarter-mile in 2:45.
  • If you run a 12:00/mile, you should run the quarter-mile in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile in 1:15.

I hope you found some motivation from all the awesoneness that you saw this weekend and are ready to kill it! Let’s start the week off right and get to work!

Have a great Monday Crew! 🙂

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Day 13: Get Up and RUN!

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Friday the 13th y’all…stay calm, don’t freak out…just follow the rules and you’ll be fine….oh and might as well go ahead, get up, and run! 😉

I’m not big into the whole Friday the 13th thing, and I won’t be running today since it’s a much needed rest day before back-2-back half marathons this weekend. But if you don’t have a big race or long run on your schedule tomorrow…you might as well get a good run in today and burn off any lingering anxiety about who might be chasing you!

Friday is usually a day to kill it and get ready for the weekend, but we are taking it easy today. Abs and challenges.

But wait! If you have a race or long training run this weekend, please skip the squats and burpees today. Throw in the push ups for good measure, but don’t over-exert yourself and be sore for your race or long run. Remember that everything we do is meant to make you run stronger and faster, not to put you in a state of oblivion, ready to crawl into bed and weep from exhaustion and sore muscles. Move things around to make it work for you. Challenge exercises can be made up or skipped. Be smart!

Day 13 exercises: 3 sets of 10 

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

  • Runner’s Crunch
  • Oblique Crunches (3 sets of 10 per side)
  • Lying Leg Raise
  • Plank – :60 (plank of your choice)

Bonus: Get up and run!  Would love to see some easy miles today. Don’t go overboard…long runs are coming! Just stretch out your legs and keep it short and slow. Run, walk, skip, whatever…just get moving on Friday the 13th. 🙂

Challenges:

  • Burpees – 35
  • Push Ups Beginner – 10
  • Push Ups Advanced – 55
  • Squats – 75

No time for standing still today. Even if you’re moving slowly…keep moving forward.

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Day 13: Pain In My Abs

Temporary pain in our abs leads to less pain in our back!

Pain in our backs is usually the result of a weak core…so today’s workout will not only strengthen our core and get us ready to be able to run stronger…but it will also help us work towards eliminating back pain that comes from age, poor posture, long bouts of sitting, standing, reaching, and everything else in our daily lives that makes our back scream!

10 minutes tabata style…:20 on, :10 off and switch. Too easy? Do it twice!

Day 13 exercises:

  • 10 Minutes Core Workout – Pain In My Abs
  • Bonus – Round 2!
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1 & 2

Pain in My Abs – Follow along with this 10 minute ab workout for a stronger core and less back pain.


Bonus: Round 2! – We’ve done ALL these exercises before so you are familiar with them. Take an extra 10 minutes and run through this workout again to burn some extra calories and build that strong core!


Sarah’s 12 Days of Christmas: Days 1 & 2

  1. Day 1: 1 Minute skaters
  2. Day 2: 20 Squats

Speed Work: Speed work is never done! Once a week you should be adding in some faster workouts. I will continue to say it…speed work is done just about getting faster!

According to Active.com:

Speed work is not just about running faster. It’s about moving as efficiently as possible. Many experts agree that improved speed, even in some body movements, will result in measurable improvement in all other movements as well.

Even if you’re not competing, moving more efficiently, and therefore faster, means that you pack more work into any given time spent exercising. Cardiovascular improvement and muscular power are additional benefits of increased speed that every runner can appreciate, whether racing or not.

See…I didn’t just make it up! 😉

Here’s a few tips to help your running efficiency and your speed. Practice these techniques by concentrating on one of them and focusing on the elements of running form that it represents. Practice only one or two terms at a time for short periods or distances. Then repeat the practice or move on to another element.

  • Focus: Keep eyes straight ahead on a horizontal plane. Avoid tilting your head up or down, right or left.
  • Fix: Keep your elbows bent so that your arm is at a 90-degree angle.
  • Rotate: Rotate the shoulders so that your hand moves down and backward past the hip with force.
  • Hammer: At the end of the arm rotation, have your wrist relaxed and on a hinge so that the hand can follow through as though it is wielding a hammer.
  • Squeeze: Keep your arms close to your chest so there is no space between the arms and upper body.
  • Pinch: Pinch your shoulder blades together to keep your back straight.
  • Arch: Curve the lower back slightly.
  • Punch: Punch your knee out and forward in the initial movement from the ground.
  • Cycle the foot: When the foot leaves the ground, bring the heel to the hip, followed by punching the knee out and forward. These movements should be made in as much of a straight line as possible.
  • Snap: Pull the foot down and back until the back of the leg is straight.

As always, it’s is very important to warm up, do some drills, then go into your speed work. When you’re done…it’s equally as important to cool down before you quit for the day.

Here’s this week’s speed workout: 6x – 8X 1/4 mile repeats

This has to be everyones favorite speed work. It’s one we can call do without feeling too anxious. Don’t be scared by the phrase “speed workout.”  Speed is a relative term, by which I mean that one person’s “slow” pace might be another’s “fast” pace.  It’s all about pushing yourself beyond what is ‘comfortable’…not trying to do what someone else does. Remember that speed work is about more than just getting faster, it’s about pushing yourself a little more than you’re used too, about building up your endurance so your “normal” speed feels more comfortable therefore going a little faster is easier.

Warm-Up  5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out – 6-8 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.

*2:00 standing or walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time.

  • If you run a 13:00/mile, you should run the quarter-mile repeats in 2:45
  • If you run a 12:00/mile, you should run the quarter-mile repeats in 2:30.
  • If you run a 11:00/mile, you should run the quarter-mile repeats in 2:15.
  • If you run a 10:00/mile, you should run the quarter-mile repeats in 2:00.
  • If you run a 9:00/mile, you should run the quarter-mile repeats in 1:45.
  • If you run a 8:00/mile, you should run the quarter-mile repeats in 1:30.
  • If you run a 7:00/mile, you should run the quarter-mile repeats in 1:15.

Cool-Down  5:00-10:00 easy jog (you’ve earned it!)

This workout is so effective because it will teach your body to move faster for longer periods of time, so hopefully come race day, you’ll be ready to shave a few seconds off each mile….and feel better doing it!

12 Days of Thanks – Day 2: Take a moment to think about something that made you smile this year and share it in your daily post.

We have several Crew members who are going through tough times…Brandy lost her best friend, Jennifer lost her father-in-law, Lisa lost her dad last week. Jose and Jamie are suffering from back pain, Kathleen is recovering from eye surgery….these are just a few of the struggles…I know there are more.

You are in our thoughts and prayers and we know you will pull through stronger and wiser…but in the meantime…keep going….

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Days 12 & 13: Long Arms

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I wish my arms were long enough to reach around the country and give everyone of you great big HUGS!!

But since my arms are not this long…it’s time to go long today….and work those arms tomorrow! See what I did there? (Up too early on a Saturday with my long run already done. 😉 ) Hopefully my little play on words today will help you remember to go long today…and do arms tomorrow!

So who’s doing what today? Remember if you go long on Sunday, today is arm day for you!

Day 12: Long run + Side Plank (:30 each side) + 7 Key Stretches for Runners + Pigeon Pose 

Did you know that I added the pigeon pose to our 7 Key Stretches for Runners? Yep…I did that a few months ago…if you didn’t know…you MUST have our 7 key stretches memorized right? 😉

Day 13: Arms – 3 sets of 10 

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

  • Bicep Curls
  • Shoulder Press
  • Tricep Dips
  • Hammer Curls
  • Straight Arm Plank – :60

Bonus: #SlenderSexyArmsslender-sexy-arms

Remember this one? Quick effect burn!

I use small weights for this one. Either my 3 lbs or maybe 5 if I’m feeling squirley. Oh and I also just do the arm portion of the jumping jack. Stand tall and really put some power into those up swings with the weights.

Throw in 3 rounds for Sunday’s bonus.


Thinking about Amy Jaynes and her longest run EVER today! 19 miles…I know you can go this girl. Look up at the sky and remember how amazing life is…breathe it in…then run girl!

Good luck to everyone racing and going long today! Feel the big hugs coming from Florida and have a blast!

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Day 13: Killer Legs

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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:

  1. help us become better runners
  2. reduce our risk of getting hurt
  3. 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! 🙂

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Day 13: Strength & Stability Leads to Greater Mobility & Better Technique

stregnth-and-stabilityIn theory, running isn’t a two-legged activity. Of course, we have to use both legs, but it’s really a series of one-legged stances conjoined by the act of managing a controlled fall.

There is never a time when both feet are on the ground. So single leg strength and stability couldn’t be more important for runners.

While we’re running the body does whatever it takes to stay upright and balanced, often recruiting the strength of other muscles. We must work harder than normal to run the same pace over a given distance, especially as the bigger, stronger muscles become fatigued; this leads to a reduction in running economy.

A reduction in running economy causes some muscle groups to overcompensate, leading to gait changes, which can cause nagging dilemmas such as a sore Achilles tendon or iliotibial band syndrome to more serious injuries such as anterior knee pain or plantar fasciitis.

What’s the solution? Work on strength and stability the same way you run—one leg at a time. Single-leg balance training teaches you to isolate and strengthen specific balance muscles while improving your reaction time. Only when muscles are balanced can the body run fast and efficient for long periods of time.

Lucky for us, our Tuesday Leg/Stability day hits these marks perfectly so let’s get to work!

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

  • One Legged Bridge – 3 sets of 10 each side
  • Side Lunges – 3 sets of 10 each side
  • Side Lying Leg Raises – 3 sets of 10 each side
  • Plank – Your Choice (:45 2X)

Bonus: Single-Leg Balance Drill 

“Think” – dynamic warm up – single leg swing we do before a race to loosen up but without using something to keep our balance.

WHY: The most relevant to running, it activates your arch to maintain good foot and ankle alignment.

HOW: Start by standing on your left leg, lift your right leg straight toward the 12 o’clock position if you were standing on a clock. Gently swing the right leg forward and back, from 12 o’clock to 6 o’clock. Repeat 10 to 15 times each leg. It’s important to use this exercise to build balance and strength so do your best not to hold onto anything but it’s ok to stand close to a wall or doorway to keep from falling.


Speed Work: Have you made a plan to get your speed work done this week? Do you know what intervals and the pace you should be running? If not, please click here and scroll to the bottom of Monday’s post for all the info.

Remember that speed work is not just for runners who want to log faster times; speed work will also help you improve your running/breathing economy, resulting in feeling better/breathing better during your long runs!

Throw in some post run stretching and don’t forget to log your miles for Racery! Current team standings are below:

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Don’t let you excuses catch up with you…Keep Running Crew! 🙂

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Days 13 & 14: I Run Because I Can

Screen Shot 2016-08-12 at 5.10.56 PMRain or shine you are piling up the miles, getting ready for the next. But your performance doesn’t seem to be improving, maybe you’re even going backwards, or the fear of injury is creeping in.

Consider the difference between training for running and conditioning for running. Training is the daily run itself; conditioning is about preparing for those runs.

When you are “conditioned” for running, you are prepared for the demand all those miles put on your body. The reality is most runners spend their time training, believing that running alone is the key to running better. But staying in the best running shape means understanding the demands running places on your body and meeting them with a conditioning program.

There are lots of running myths out there, but these two line up well with our long run / rest day weekend routine.

Myth: Stretch alone is enough

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I know I harp a lot on stretching, but this is a great point to consider as well. I’ve started foam rolling and using a small hand help massager on my legs several times a week. This has made a big difference in the knee pain I’ve experienced lately. Loosening up the muscles that connect all those lower body parts allows my knees to move more freely, to handle the impact more efficiently, and helps prevent inflammation.

Running is a high impact exercise which causes two and a half times your bodyweight to crash into the ground. The impact is absorbed by our muscles, tendons, ligaments, nerves, fascia, etc. These soft tissues can only take the shock when there is an adequate range of motion available at the joint being impacted. In other words, if your joints can’t move freely, the impact can cause injury.

Action Plan: Stretch, roll, & move. Stretch your quads, calves, hamstrings, IT Band, and back. Our 7 Key Stretches for Runners are the perfect combination to hit all these important muscles. Roll your legs, butt, and back. Start with your calves and work your way up. Hit your IT Band (outside of your knee), move up to your quads and hamstrings, then keep moving up over your butt and to your back. It hurts…but once you get used to it…it hurts so good.

Myth: Recovery is as simple as taking a day off.

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The term “recovery” is often confused withrest, taking complete time off of from movement or activity. While it is important to have “off” days, active recovery plays a key role in maintaining a healthy and effective running game. Scheduled rest days are great, but true healing, nourishment, and recovery actually come from movement, not rest alone. Your muscles work super hard to keep you pounding the pavement and if these intense muscular contractions are not properly balanced with a solid, restorative routine, possible injury becomes probably injury, and you’re in for sore and stiff muscles days after your long run.

Action Plan: In addition to stretching and rolling…you gotta move. Active recovery is less intense and has less volume so plan a short, easy recovery run the day after your long run. When I say short, I mean short. 30-40 minutes tops. And EASY…no sprinting, no technical trails, no watching your mile times. Just go and shake out and loosen up your muscles. If you don’t want to run, cross train…but keep it short and easy as well. Go for an easy bike ride, go swimming, take a nice brisk walk, go to a yoga class or check out our Yoga for Runners. This active recovery will go a long way in helping you walk pain free in the coming days and will keep your head in the right place for your next long run.

What will your active rest day look like? Remember that you can switch up these days to make it work for your lifestyle and schedule but if you go long on Sunday…make Monday an active recovery day. Don’t just go to work and sit down all day. Make time in the morning to get moving before you start the rest of your day.

Day 13 exercises: Long Run + 7 Key Stretches for Runners + High Plank Knee to Opposite Elbow

Plank Challenge Day 13 – High Plank Knee to Opposite Elbow

Day 14 exercises: Active Recovery + 7 Key Stretches for Runners or Yoga for Runners + Low Plank Knee to Same Side Elbow (Calendar has incorrect plank. Watch how to do the correct plank below)

Plank Challenge Day 14 – Low Plank Knee to Same Side Elbow

Bonus: Ab & Squat Challenge – Day 13

  • 5 Sit Ups
  • 5 Crunches
  • 5 Squats

Ab & Squat Challenge – Day 14

  • 10 Sit Ups
  • 10 Crunches
  • 10 Squats

So this weekend…long run, stretchesyoga, planks, ab & squat challenge and active recovery. Questions? Reach out to your fellow Crew members in Strong to the Core or send me a private message.

If you’re thinking about skipping your long run or giving up before you’re done….remember those who can’t run, what they would give to have this simple gift we take for granted….and run harder for them. They would do it for you.

I run because I can

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 13: T. G. I. M.

TGIM

After a fun, race filled, long run accomplished, fabulous weekend full of friends and good times…it’s finally time to get back to our passion and kick some Monday booty!

This girl has jury duty! I hope it’s interesting….but it will probably more like sitting around waiting to be sent home. But hey…I’m cool with doing my civil duty. Since I work from home, this getting up and taking a shower to look presentable on a Monday thing is throwing me off big time!

So I’ll keep is short and sweet and just say GET TO IT! 🙂

Day 13 exercises: Iron Strength Core Workout + Low Side Plank with Crunch (:45 each side)

Bonus: #FlatBellyWorkout Flat Belly Workout

Throw in one round of this #FlatBellyWorkout for a little extra Monday belly burn!

Thigh Challenge: Day 13

  • 22 Fire Hydrants
  • 55 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Gotta get moving so speed work and running drills will come tomorrow.

I know you wanted that extra hour of sleep this morning but….

workout instead of sleeping in

So get up…get moving…and start your Monday right Core Crew! Make it a great day! 🙂