Day 29: Two Days Left!

screen-shot-2016-11-29-at-5-14-20-amOnly 2 more days left in November Crew!

We’ve worked so hard this month and there’s no quitting now. Push hard…one day of Abs and one day of Hips….then we start a brand new fresh month!

Don’t let these last two days of November slip away…it’s been a great month so finish strong!

Day 29 exercises: Abs – 3 sets – :30 per exercise

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Planks – :30 each side

Bonus: Russian Twists – 4 sets of 25 (100 total) – Use weights!


Speed Work: Gear Shifter (Fartlek Run)

It’s important to focus on getting into the exercise habit; making your run a regular part of your routine, finding times and places to exercise that feel convenient and comfortable, and finding a way to enjoy it so you keep it up for the long term.

To get fitter and faster you can add time to your workout or increase the distance you cover. But you can also add structured workouts to your routine. These structured workouts, which involve running specific intervals or time or distance at a specific pace, help you develop endurance, speed, and stronger legs and lungs. And they can keep your exercise regime from getting stale.

Workout: Gear Shifter

How to Do It: In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down.

Use this guide to find each gear:

Easy: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

Medium: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

Fast: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”

This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. It ups the intensity, recruits different muscle fibers, and makes running fun!

Speed work is another way we can help stay injury-free. If you run the same pace all the time, you recruit the same muscle fibers, in the exact same way over and over. This same repetitive motion can cause common overuse injuries, like runner’s knee and IT-band syndrome.

Susan Paul, coach, exercise physiologist, and founder of the Orlando Track Foundation says, “If you mix up your paces, you recruit different muscle fibers, and some different muscles. You get more balanced out.”

This is a more structured fartlek session then we’ve done previously. Instead of just picking a distance and running to it, peek at your watch and try to hold the pace for the specific times set out above. If you do a run/walk, use the “easy/conversational” pace as your walk. This kind of workout can be done on a track…but it can also be done on the road so there’s no excuses! Go outside and ramp up the speed!

Remember, speed work isn’t just about getting faster. It also promotes stronger legs and lungs, gives us more endurance, and keeps our workouts from getting old and boring.

What do you have to lose? Try it!!


That’s all for day 29 Crew….abs, Russian Twist bonus, and our Gear Shifter speed work. At least plan your speed work to make it happen this week.

If you’re thinking about slowing down in these last two days…think about what kind of athlete slows down when they see the finish line.

YOU are an athlete…don’t slow down. Sprint towards that finish line and cross it with power and strength!

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Day 29: Don’t Stop Now!

dont-stop-now

Day 29 y’all…don’t stop now, we’re almost there!!

2 more days and this month is complete! Legs today, abs tomorrow, then a brand new month starts with our long run on Saturday. Keep pushing…keep getting it done, and let’s bask in the glory of knowing we finished strong!

Day 29 exercises: Legs / Stability – 4 sets of 15

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

  • Donkey Kick + Fire Hydrant
  • Weighted Squats
  • Deadlifts
  • Plank – Your choice (:90 2X)

Bonus: 7 Key Stretches for Runners + Pigeon Pose – Everyone has been putting some serious miles in this month, but have you been stretching lately? Are you feeling sore or tight anywhere? Today’s bonus is to take a little extra time to stretch your calves, quads, hamstrings, and back. Of our 7 Key Stretches for Runners + the pigeon pose, what is your stretching position? Which one can you feel helping you the most?

So excited to see some of you trying the Ladder speed work this week. I know it’s a little confusing…and it’s a tough workout…but doesn’t it feel amazing once it’s done and you see how awesome you are? The times I’m seeing show just how bad add this Crew is!

Keep pushing yourself! It’s worth it! 🙂

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Day 29: New Monday…New Goals

Screen Shot 2016-08-28 at 7.09.31 PMOnly 2 days left in our August Challenge…what?!?! Every month seems to fly by and we start so strong then seem to falter towards the end of the month. It happens…

I know it gets harder as the number of sets go up. I know you get tired and busy and feel like you might as well wait to start over again next month…but get that crap out of your head and start the new month today instead of Thursday. It is Monday after all!

Let’s bust out these 2 days super strong, take a break on Wednesday, then attack September with a vengeance!

Day 29 exercises: 3 sets of 10

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

  • Jumping Jacks (50 2X)
  • Walking Push Ups
  • Forearm Plank Jacks
  • Inchworm with Shoulder Taps
  • Plank Challenge Day 20 – Get a Move On! (:45 3X)

Plank – Get a Move On! This plank gets us moving. Remember to hold your core in tight and focus on controlling each move. It’s better to go slow and do it right then be fast and sloppy! Here’s the steps and the Plank Challenge video for Get a Move On! is below.

  1. Start in a high plank with toes on a towel, gliders, or paper plates.
  2. Walk your hands forward four steps.
  3. Open your legs wider than hip-width to a straddle (similar to a plank jack) position, five times.
  4. Walk your hands back four steps.
  5. Continue in this manner for 45 seconds. Repeat 3 times.

Bonus: Ab & Squat Challenge Day 29 – I have no excuse but that I totally forgot about this part of our August challenge over the weekend. I hope you’ve been keeping up with it. If not…no worries…jump back in and let’s finish it strong.

  • 30 Sit Ups
  • 90 Crunches
  • 95 Squats

Speed Work: Last week of the month and I think we should do something fun and  unstructured. How about some Fartleks this week? YAY! 🙂

Fartlek Workouts are not only fun to say out loud, but they’re fun to run. Fartlek is Swedish for “speed play,” and that is exactly what it’s all about. Unlike tempo and interval work, fartlek is unstructured and alternates moderate-to-hard efforts with easy throughout. After a warm-up, you play with speed by running at faster efforts for short periods of time (to that tree, to the sign) followed by easy-effort running to recover. It’s fun in a group setting as you can alternate the leader and mix up the pace and time. And in doing so, you reap the mental benefits of being pushed by your buddies through an unpredictable workout. The goal is to keep it free-flowing so you’re untethered to the watch or a plan, and to run at harder efforts but not a specific pace.

Speed work is meant to be spaced out so it’s a good few days away from your other “effort” sessions. Effort sessions are speed, hills, tempo, and long run. So if you do your long runs on the weekend, speed work should be on Tuesday or Wednesday. Most of us are mid level runners so 2 “effort” sessions a week are plenty. If you’re feeling good you can throw in one more but don’t overdo it.  Remember the general rule of thumb…80% of our runs should be at a conversation pace!

I had my first good nights sleep last night in a week and wow I feel pretty darn good this morning. Not running good yet…but I can see the finish line of this injury and am feeling positive! Can’t wait to tackle arms today and be active. Oh how my body is craving it!

Find that fire within you and let’s get to work Crew! 🙂

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Day 29: It’s Friday!!!

It's Friday!!!The last strength day of the month….and AWWWW YEAAA….and it’s Friday!!!

Today is arm day…and another of my favorites!

Let’s curl, squat, and press our way to some beautiful, toned, strong arms!

Day 29 exercises: 3 rounds of 10

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

  • Reverse Curl
  • Hammer Curl
  • Kettle Bell Squat + Overhead Press
  • Air Punches – 1 min each round
  • Burpees
  • Plank – 1 Minute (2X)

Bonus: #StretchItOut – We all know what’s coming…the weekend means long runs so our only bonus today is to take the time to run through our 7 Key Stretches for Runners and get your legs, glutes, back, and core ready for the time you’re going to spend on your feet.

Don’t skip it your stretches…it’s important!

All that’s left is to plan for your run. Whether your going long on Saturday or Sunday…plan your meals, suck down the water and get to bed early!

Sunday is the 31st and a full on rest day. Take advantage of doing nothing but eating healthy and getting ready for a brand new month with some great new exercises!

Make it a great Friday Crew! 🙂

 

 

Day 29: Healthy Hump Day!

laziness fuels lazinessWhat will you choose today? Lazy or active?

This is so true! When we’re lazy…we feel tired, run down, sad, and even more lazy! And we eat bad!

When we’re active we feel powerful and happy, we eat better and we want to be more active!

The choice is always yours….what will you choose? CHOOSE ACTIVE!!!

Day 29 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: #ShapeUp&SlimDownShape up and slim down bonus

Thank you Brandi for finding us this great bonus workout! I like the looks of this one….let us know if you like it too and we’ll throw it in the mix for future workouts as well. 🙂

How many rounds can you fit in your active schedule today? Try to run through the whole routine without a rest then take a break and go at it again!

Thigh Challenge: Day 29

  • Fire Hydrants – 47X each leg
  • Scissor Kicks – 120X
  • Inner Thigh Leg Lifts – 75X each leg

Lots to do today. Pick your activity level then get at it!

Some great ideas came in for July and I am working hard to put together a killer routine for us. Hope I can get it all done; workout, July Challenge, work, and watch the kids. Whew! It’s gonna be a long one….but I’m ready for an active day and I know you are too! Let’s do this Core Crew! Fuel up and make it an awesome healthy hump day!

Healthy Hump Day

Days 28 & 29: Success = Sum of Small Efforts

drained and tiredWe’re all tired…sore…drained…physically and emotionally. It’s been a tough month with so much going on. Family, work, working out… being everything to everyone…

You’ve been going so hard all month…and let me tell you… it has been amazing to watch you get stronger, fitter, and more confident!

But the month is not over…yet. You have to keep going…keep pushing…just a few more days Core Crew!

The weekend is all about the long run! What is your plan? No matter what “long” means to you…make a plan…and make it happen. Our plans don’t always work out exactly as we want…but without them we are much less likely to reach our goals!

Day 28 exercises: Long Run + 7 Key Stretches for Runners + Plank – 1 minute (1X) + Side Plank – :30 each side (1X)

Day 29 exercises: Plank – 1 Minute (1X) + Side Plank :30 each side (1X) + Rest (or make up a missed day)

Remember…our calendar is just a guideline. Make it work for you. Switch up the days to fit in your schedule, but don’t stop moving because every small effort…repeated day in and day out…moves us closer and closer to our goals!

Make it a great weekend Core Crew! 🙂

Sucess is the sum