Day 25: Love Ab Day!

You all know Wednesday is one of my favorite days this month! I love this ab work! 🙂

In fact, I give our Wednesday abs a….

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Do you love it too?

You know what we’re doing…but here’s today’s list. It’s fun…so have fun with it! 🙂

Day 25 exercises: 3 sets of 15 

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

  • Mountain Climbers – Slowly pull legs in one at a time using your core muscles. Don’t rush this exercise!
  • Standing Oblique Crunch – Use your core! Don’t rely on your legs… this is ab work!
  • Russian Twists – If you’re not already, add weight to this move. I use an 8lb medicine ball because it’s easy to hold.
  • Plank – :60 (your choice)

Bonus: Daily Abs – Another favorite! How many rounds do you have in you today? 2? 3? 4!?! 🙂

Daily Abs

Challenges: We are getting so close to the end of the month. Keep going Crew you are killing it!

  • Burpees – 55
  • Push Ups  Beginner – 17
  • Push Ups Advanced – 90screen-shot-2017-01-24-at-6-46-58-pm
  • Squats – Rest

Who’s doing a little dance for no squats today? Awe…come on…you know you LOVE SQUATS SO MUCH!! 😉

Happy hump day Crew let’s GETTTT ITTTT!!!

Days 24 & 25: Merry Christmas Crew!

Merry Christmas Crew! Wishing you peace, joy, happiness and lots of family love this weekend!

Who’s heading out for a long run before the festivities begin? Long run today plus some stretching and one :60 plank and you’re ready to party!!

Day 24 exercises: Long Run + 7 Key Stretches for Runners + one :60 Plank of choice

Day 25 exercises: One :60 Plank of your choice + Rest

I wanted to thank Gwen and Jennifer again for my sweet Christmas cards and presents. You ladies made my day! And a big thank you to my whole Crew for making this year so awesome!

What are you waiting for? Go run! May your Christmas miles be merry! XOXOXO

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Day 25: Turkey Day Aftermath

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The day after a big eating holiday can go a few different ways.

  1. Sit around feeling bloated
  2. Sit around feeling bloated then reach for leftovers
  3. Go shopping and walk off some calories
  4. Knock out yesterday abs, today’s hips then go for a run!

Unless you have to work, you can probably make time for activity today! Don’t sit around making yesterday worse…get up and get moving! Who’s going for a run today? Who skipped abs yesterday and has some catch up work to do? (Me!)

I am not a Black Friday shopper. In fact, I avoid stores at all costs today. We do have plenty of leftover turkey and ham so sandwiches it is!

Since we are home and have no pressing matters, I plan on being active and getting outside for a while. What are your plans today?

Day 25 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clam (feet up)
  • Forearm Plank – :60
  • Pigeon Pose – :30 each side

Bonus: Go for a run! Remember “active recovery” after our racing yesterday is a good thing! Go for a shake out run. Keep it slow and easy and just have fun being outside and burning some calories. In this case, “active recovery” can also refer to recovering from the aftermath of our Thanksgiving meal! So go on….get up and be active today Crew!

Do yourself a favor and avoid the scales today. No reason to make yourself crazy. Lace up and go outside instead! 🙂

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Days 24 & 25: Relax…You Got This!

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Oh, the long run. It’s both the bane and the bliss of every runner’s existence.

Regardless of what your “long” run distance may consist of, we all go through the same range of emotions leading up to this oh-so-important run.

  • Usually the anxiety starts midday Friday. We start thinking that there is no way we can actually run whatever distance we’re scheduled the next day. We get this feeling in our stomach that is half nerves and half a bad reaction to our lunch. This normally subsides about the time we go to bed—you know, 9pm because we’re really fun on Fridays…
  • We start out our long run feeling happy to be running with a group, or loving the time get get to oursleves. The moon is high, the air is cool (only because it’s still early and the sun isn’t up yet), and we are moving! It feels great.
  • Soon we’re overestimating how far we’ve gone. We’ll think we’ve run seven miles when it’s only been three. Right about then we just want to end it.
  • We have to have small goals to check off while running long. Usually it goes like this: only 3 miles to the turnaround and then we’re halfway done! Only 2 miles until the water stop and pretzels! Less than a 5k until we are DONE!
  • We made it. Now it’s time to eat, stretch, and nap!

When it’s all said and done, we wonder why we had so much anxiety in the first place. We know we are strong. We know we can handle it. We know once we’re out there we’ll be burning calories, sweating buckets, making progress, and loving it!

So the questions is…are you having fun when you’re out there? That’s the most important thing right? This is supposed to be fun! Over thinking the run beforehand will drain your motivation. Try not to stress about it. You have it planned, you know you can do it…so trust your training and relax…you got this!

Whether you’re going long on Saturday or Sunday…make sure your having fun, and don’t forget…we still have work to do on the day we’re not running.

Here’s the weekend skinny… Leave it as is, or switch it up…but plan it out and get it done.

Day 24: Long Run + 7 Key Stretches for Runners + Plank – Your Choice (:90 2X)

Day 25: Arms / Back – 4 sets of 15

  • Burpees
  • Bicep Curls 21s (4 sets of 21)
  • Wide Rows
  • Plank – Your Choice (:90 2X)

Bonus: Active Recovery – Short run (30 min or less at conversation pace), walk, swim, bike, play outside with the kids, yoga. Choose something that will get your muscles loose and that will promote healthy, active recovery after your long run. Being sedentary after a hard work out will only make you more stiff and sore…get moving!

Remember…our long distance runs make our hearts stronger…and our legs and lungs too…

Eat good, hydrate, get your outfit and gear ready, then relax…you got this!

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Day 25: It’s A Good Day to Have a Good Day!

Good day to have a good dayIt’s Monday again…and it’s already the last week of July. Where does the month go?

Good thing we have a schedule to follow…because even when life gets in the way and each day isn’t perfect we are still making the most of our month and every little bit counts!

It doesn’t matter how well you’ve done… or how little you’ve done…because today is a good day to have a good day!

The last week of the month is usually when everyone kinda falls off and things in the group are slow. How about a last week full of activity and strength training instead of waiting around on August to start?

Start August feeling good instead of slouching the last week and having even more catch up work to do next week. Let’s finish strong!

Since it’s the last week of the month and we are working with 3 rounds of 10 for all of our exercises, I won’t be pushing a bunch of extra stuff. That means it will be easier to get those runs in AND get your strength training done. No excuses this week Core Crew!

Day 25 exercises: 3 rounds of 10 

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – 1 min (3X)
  • Burpees – 3 sets of 10 – Come on Crew you got this!
  • Planks – 1 min (2X)

A few last week of the month details…time to make sure you’re in for another great month!

PayPal: Payment for August is due by Sunday 7/31 so you have some time but don’t wait till the last minute. Here is the PayPal link for anyone who is due and for our readers who have been lurking but haven’t pulled the trigger on being a part of our fabulous, supportive Crew. Join us now! Our monthly support group is only $10/month and I promise it will be the best money you’ve ever spent on yourself! Reach out to me with any questions through private message here.

August Ideas: It’s also time to chime in and let us know what you want to see on our calendar for next month. Any exercises you’ve seen that you think our Crew would love? Any moves that, done consistently, will help us all get stronger? Now is the time to share! Tag me in a post in Strong to the Core, or send me a private message. I try to fit in all suggestions so don’t be shy!

Most importantly…pile on the miles in this last week of July. Don’t fall short of your monthly milage goals. Running or walking…keep moving and get your daily challenges completed. 3 rounds of 10….you got this!


I know it’s hot, you’re tired, maybe feeling defeated and tempted to just let this week go, but don’t give up on your goals! Keep believing in yourself, stay the course and finish the month strong!

Everyday is a good day to have a good day. Let’s make it a really good day Core Crew!

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Day 25: Abs and Yoga

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How about a little ab action before Yoga today?

Stick with the old or go for the new…choose which ab circuit works best for you!

Then drop into some yoga and stretch out those muscles cause the weekend is coming… and since I’m rarely subtle…it’s almost time to go long and we can’t have you shuffling!

No injuries, no soreness, no aches, no pain. If you’re feeling these ailments…only you are to blame. Take care of your body with some relaxing downtime and be ready to go long cause we’re runners (duh) …and that’s when we’re in our prime!

Day 25 exercises: Yoga for Runners + Plank – 1 minute (1X)

Bonus: Choose your circuit – #Abination or #AbPyramid

Running Drills: High knees, butt kicks, bounding and grapevines

Speed Work: If today is your speed work day…do it before your ab work and yoga. Click here to see the work out.

#BrowniePoints: Side Plank with Forward Kick – We are doing a version of this plank in our June Challenge so try it now and see how you do! Go for :30 on each side.

Always lots of fun things to do mid week so get up, get moving, and make it a fabulous Wednesday Core Crew! 🙂

 

Day 25: Time for the Gun Show!

STTC - Paul Gun ShowDay 25: Its 7:50 and I just woke up. Sleeping in felt great but I did have a good topic to chat with y’all about today… I’ll keep it for next week. So…. Arms day! Knock out 4 sets of 15 then test up for your long run or race this weekend.

– Upright Rows
– Bicep Curls
– Hammer Curls 
– Calf Raises (1 set of 10)
– Planks 1 min (3x)
– Side Planks 1 min (1x each side)
– Calf Stretches
– Bicep Wall Stretch 

No Bonus. Just stretch! 🙂