Day 23: Earn Your Cookies

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2 more days till Christmas and for lots of us…only 1 more day till tons of yummy food comes our way on Christmas Eve! Ready to Earn Your Cookies?

Put in the work today and burn some serious calories at your long run tomorrow, then you can enjoy your feast and the time with your family without guilt!

Great workout coming today Crew, let’s get to it!

Day 23 exercises:

  • Modern Moms Hip Strength
  • Bonus: Snowman Workout – 10 Rounds
  • Extra Credit: Sarah’s 12 Days of Christmas – Days 1-12 (Last Day!!)
  • One :60 Plank of your choice

Modern Moms Hip Strength: By now this should be burned into your brain…almost so you can do it without following along with the video. But for our newbies…and for those who’ve skipped it a few times, here’s our Friday hip strength workout.


Bonus: Snowman Workout – 10 Rounds 

Push ups, Sit ups and Squats…great calorie burn/strength workout…and 10 rounds might seem like a lot but this should be quick…if not painless. Rock it out!

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screen-shot-2016-12-23-at-5-10-48-amExtra Credit: Sarah’s 12 Days of Christmas – Days 1-12

Last day for our 12 Days of Christmas. Who will be glad this is over?

  1. 1 minute skaters
  2. 20 Squats
  3. 15 Push Ups
  4. 10 Superman
  5. 1 minute Jumping Jacks
  6. 20 Lunges
  7. 15 Tricep Dips
  8. 10 Mountain Climbers
  9. 10 Burpees
  10. 20 Side Lunges
  11. 15 Pike Push Ups
  12. 10 Plank Shoulder Taps

Finish off your day with one :60 plank of your choice then take 10 minutes
to stretch before our long runs tomorrow. The benefits of our 7 Key stretches for Runners are improved performance, better range of motion, joint stabilization and injuries avoidance. I know you’re busy doing all those last minute things to get ready for the holidays but your body is craving these stretches so make the time to do them!


Want to work extra hard on Monday to erase the holiday gluttony and guilt? I don’t! Think before you eat and make good choices this weekend starting now! This doesn’t mean you can’t enjoy yourself, just think MODERATION and be AWARE of what is going in your belly!

Eat slowly, take small portions, and drinks lots of water to go with your wine!

No excuses Crew…let’s get to work and EARN YOUR COOKIES!

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Day 23: Get Involved

screen-shot-2016-11-22-at-7-51-31-pmI can tell why you should do strength work…

I can show how to do the exercises…

But the best way for you to learn and really remember…is for you to get involved!

December is close and I need to know what you want to work on. What have you liked in past months? What areas do you want to work on? Send me a video of you doing your favorite exercise or just send me your ideas.

Get involved and make December your best month yet!

Day 23 exercises: Hips – Follow video below

Our hip workout takes 4 min per leg. That’s 8 minutes to stronger hips. Can you make the time to help you avoid injuries and run stronger?

Bonus: We’ve been doing this hip workout for a couple weeks now. Are you strong enough to go another round? Bonus = Hips round 2!


Speed Work: Unless you’re racing this week, you should be doing speed work! Here’s this week’s workout.

Workout: 4-6X 800M (1/2 mile repeats) 

  1. Warm up – 1-1.5 miles (slow)
  2. 4-6x 800M – 1/2 mile repeats with :90 rest in between sets
  3. Cool down – 1-1.5 miles (slow)

Total of 3-6 miles depending on your distance level. If you’re in “training purgatory” the lower level of 3 miles is a great way to work up a sweat and keep your speed in tact. If you’re in peak training and have a race coming up, go for the longer distance and bust out 6 miles with 3 miles of speed work!


Who’s racing tomorrow? Turkey Trots? Thanksgiving fun run? Longer races? Tell us what you’re doing so we can cheer you on!

Remember to think about what you want to see next month and let me know.

Get involved 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 23: Making Progress

screen-shot-2016-09-22-at-8-16-29-pmEvery workout is a step towards our goals…let’s make some progress baby!!

While running doesn’t directly target our abs, we can certainly use it to help define our abdominal muscles. After all, it burns the layers of fat that prevent your abs from appearing.

But sadly, running alone won’t do the job. We have to eliminate those extra calories from our diet that turn into belly fat. Even if we run 50 miles a week, our belly won’t vanish if we eat donuts and french fries all day long.

Healthy eating and running are a great start, but you know we need to do even more…time to make some progress on our core!

Oh yea…I messed up yesterday…OOPS! Time to step up our planks to :90 Crew…you got this!!

Day 23 exercises: 4 sets of 15

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Stick Crunch – 2 sets of 15

Benefit: Strengthens the abdominal wall and improves the stability of the pelvis and lower spine during running.

Lie on your back, bend your knees, and draw them as close to your chest as possible. Grasp any type of stick or rod (such as a broom handle) with both hands, positioned shoulder-width apart. Begin with your arms extended straight toward your toes. Now squeeze your abdominal muscles and reach forward with the stick until it passes beyond your toes. (This is a very small movement—just a few inches.) Pause for one second and relax.

Here’s a super quick video to show you how it’s done.

Take a few minutes to stretch out and roll those legs!

YAY for Friday!! Let’s get this workout done and get ready for another fabulous weekend. 🙂

yay-its-friday

 

Day 23: Run Lift Yoga

run lift yoga

We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank with Arm Reach – :60

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!

 

Day 23: Chasing Dreams

7 days to go

Good morning and Happy Monday Crew! Can you believe May is almost over? This month has flown by so fast!

I’m working on getting our June Challenge together this week and would love to hear what you want to work on next month. Suggestions, ideas, specific exercises or areas you’d like to work on are all welcome!

May has been a great month but it’s not over yet…don’t let this week slip away cause we’ve still got work to do! 4 sets may seem a little daunting but it’s time to step it up and push hard! Work hard and keep chasing your dreams. You can do this!

Day 23 exercises: Arm Day

  • Lunge Stance Single Arm Shoulder Press – 4 sets of 10
  • Renegade Rows – 4 sets of 10
  • Arm Raises – Front & Side – 4 sets of 10
  • Plank – 1 minute forearm plank (2X)
  • Side Plank – :30 each side (2X)
  • 45 Push Ups

Bonus: #WakeUpWarmUp Wake up Warm Up

Today’s bonus is a great pre run or pre work out warm up so do this first and get that heart pumping!


Running Drills: We’ve all seen those runners on the track who do those funny looking moves before they run. Why do they do them? To improve running form and efficiency. Each of the drills highlights one or more aspects of good running form and accentuates them through repetitive motion, which trains the body to become comfortable with that movement so it can be inserted into your typical running mechanics.

This week we are doing Grapevines again…these are fun and will loosen up your hips, legs and glutes before your run.

Grapevines Screen Shot 2016-03-14 at 6.17.10 AM

Why: This drill loosens hip flexors and glutes and increases hip and leg and gluteal mobility while also using lateral strength required to run with good form.

How: Standing upright with your head and torso facing forward, move laterally in one direction by placing your trailing leg in front of the lead leg. Then move the lead leg in that same lateral direction and place the trailing leg in front of the lead leg. Maintain a fluid motion with your arms rotating in the opposite direction from the legs. Do two to four 50-meter reps to the left and right, facing the same direction for each lateral movement.


Speed Work: Lots of our Crew is getting faster and pushing themselves by adding one day of speed work to their routine. It’s not easy but it’s also not as hard as you think. Give it a try and surprise yourself with how strong and capable you are!

Workout: 

  • 1 mile warm up (conversation pace)
  • 4X 400M
  • 4X 200M
  • 1 mile cool down
  • Total of 3.5 miles

400 meters is just shy of a 1/4 mile so if you’re not doing your speed work on a track (which is fine) think 1/4 mile repeats. That will make it easier to use your watch or other GPS device to track yourself. If you are on a track…400M is 1 lap around the track using the inside lane. Stick to that inside lane or you are adding a little distance to each lap.

Pace: Run these faster than 10K pace and closer to what you can do for 5K. This will feel slow early in the workout but will catch up with you.

Example: As of last week my current 5K pace is around 8:40/mile so for these sprints I want to be right around that pace. If you don’t have a recent 5K to use as a marker think about your last race and use it as a guide. Remember that half marathon pace is slower than a 5K so if that is your marker…push yourself and think faster!

Purpose: This workout is ideal for high-end aerobic training and lactate tolerance. It pushes the envelope of the maximum pace you can hold for a 10K. This is a great workout to do with friends. Just be sure you keep focused on hitting the pace that is appropriate for you. That said, don’t be afraid to push each other. You have to challenge yourself to find out what you are capable of, so don’t let the pace drop throughout this workout. Consistency is the key.

Monday is one of those days that makes us cringe…back to real life and back to work. Make this week count and chase your dreams…chase them until you are out of breath….then keep running Core Crew!

Chase dreams

 

Days 23 & 24: It’s Simple…Go RUN!

log off shut down go run mamavation-MondayWondering what you should do today?

It’s simple. Log Off. Shut Down. Go Run!!

Doesn’t matter how far or how fast…in fact I WANT you to go slow! But I also want you to push yourself out of your comfort zone.

Whatever that means to you… 1 mile, ten miles, 20 miles…log off now and gNever regret runningo run!

Day 23 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners 

Some people prefer to get their long run in on Sunday and that’s cool….switch it up and get your Day 24 exercises knocked out today then go long tomorrow! 🙂

Roses are red

 

Recap: What’s the message this weekend??

GO FOR A RUN! A long one! 🙂

 

 

Day 24 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 4 sets of 15
  • Lying Leg Raise – 4 sets of 15
  • Dumbbell Side Bend – 4 sets of 15
  • Planks – :30 – 1 min (2X)
  • 100 Crunches
  • Ab Stretches – See below

love Burpees

Bonus: Did someone say Burpees??

Oh yea!! Let’s get it y’all! 4 rounds of 10 burpees! 1 set  in between each round of abs. You CAN do this!!! Get it done and tag your post with #LoveBurpees!

Ready for a fantastic, active weekend? Make it great and remember…

Its simple just go run

Ab Stretches: