Dumbbell Side Bend

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Day 30: Victory!

victoryWe did it y’all! 30 Days of an awesome strength challenge is in the books!

Well, after today of course… Close out the month strong with a killer ab day then grab this photo and shout it out to everyone…VICTORY IS MINE!!!

What an amazing month! So many strong, committed, hard working Crew members this month. I think this is one of the hardest working months we’ve had so far. I couldn’t be more proud!

Finish strong Crew! Victory is knowing you gave it your all…even when you didn’t want too. Victory doesn’t mean you didn’t miss a day…. It means you pushed through, stayed the course and are stronger, more confident and ready to conquer the world!

Day 30 exercises: Abs – 4 sets of 15 

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

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

Bonus: Daily Abs – 3 rounds! Daily Abs

GETTTT ITTTT!!!

That’s it for September Crew! The month has flown by yet again and it’s been fabulous. Take time to stretch it out today and get ready for those long runs this weekend.

Brand new month starts tomorrow…who’s ready???

 

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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.

https://youtu.be/10B0689L7y8

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

 

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Day 16: Short and Sweet…

short-and-sweetToday’s workout is short and sweet so let’s get it done and move on to the weekend!

It’s an early up and out the door for me and some Jax Crew members so I’ll let you find your motivation to get today’s ab work done. 3 sets of 10 + a few rounds of Daily Abs and you’re good to go!

But hey…our workout is short and sweet so all the more reason to watch what you eat! 😉

Day 16 exercises: Abs – 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs Daily Abs

How many rounds do you have in you today?

All that’s left is thinking about your weekend plan. Hydrate, rest, think about your pre-run meals, and STRETCH!

Don’t forget what we’ve done this week. Throw in a back bend and a straddle stretch to open your back, shoulders, hips, thighs, and hamstrings. So many areas hit with just two stretches.

Quick Racery update from last night. If you logged some miles screen-shot-2016-09-15-at-6-29-08-pmafter about 6:30pm those aren’t counted in this update.

The top teams are pretty neck and neck. I know we’ve got some serious miles being logged this weekend so I’m excited to see where we stand on Monday!

Love you all and will see you after 22! Time to chase some dreams…run out of breath…then keep running! 🙂

chase-dreams-keep-running

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Day 9: No Six-Pack Needed

screen-shot-2016-09-09-at-5-26-08-am

Six Pack Abs are a highly coveted physical attribute in the world of health and fitness. The pursuit of health perfectionism has become an obsession, and a thin waistline adorned with six-pack abs is at the forefront. But chasing a body shaped by conventional standards of attraction and achieving an ideal midsection can turn out to be a long and dangerous road,  leading to hormonal, emotional, and physical issues.

This isn’t because six-pack abs are inherently bad or unhealthy, it’s because the pursuit and achievement of six-pack abs can bad and unhealthy for us.

Why?

1. They serve no functional purpose. 

Having a visible six-pack serves no functional purpose for the human body. This is because defined abdominal muscles are usually the result of extraordinary leanness, not increased functionality and strength. While having a strong, stable core is most definitely necessary to support the body – it doesn’t have to be visible to function properly.

2. It won’t make us any healthier.

Because having a six-pack serves no functional purpose, it’s safe to assume it also doesn’t provide any added health benefits. There are plenty of healthy, fit and athletic men and women without a six-pack, many of whom are stronger and faster than those who sport abdominal definition.

4. It’s important to support our body with food.

To achieve the leanness needed see abdominal definition, we have to eat less food than our body requires. As a result, it’s easy to become obsessed with food intake, and it becomes was all you think about every-second-of-the-day. Eating below our necessary caloric needs, means not recovering well from training, and being much more prone to injury. This also leads to bouts of depression and anxiety.

Having a healthy relationship with food and being in love with how it nourishes our body, is the best outlook. Loving the way we look, what our body does for us, and not thinking twice about eating chocolate at 3pm is worth way more than anything a six-pack has to offer.

7. We have other fitness goals. 

Achieving a six-pack takes a hella lot of work. When abdominal definition is the end-goal, almost all of your fitness time must dedicated to becoming lean. This is not our end goal. Our end goal is to become stronger, faster, and healthier.

It’s important to love our relationship with fitness. We don’t need to spend hours working on our core, we just want to be strong enough to carry us through our tough runs and look decent in our clothes. We want to do activities that we enjoy, not spend hours doing core work.

We want to be healthier, stronger, and more fit…but that doesn’t mean we have to have that “coveted” six pack abs.

screen-shot-2016-09-09-at-5-43-52-am

Don’t worry about pleasing this two percent of people because six-pack abs are not requirement of physical attractiveness, and pursing a six-pack would be a complete waste of our time.

Six-pack abs are not inherently bad or unhealthy. If you’re sportin’ a six-pack and have a vibrant, healthy body and outlook on life – keep at it! But next time you’re inclined to “pin” an image adorned with six-pack abs designed to tell you “your body isn’t good enough unless it looks like this” – I challenge you to ask yourself, “Who am I doing this for?”

Let’s be healthy, strong, and fit. Let’s work towards reaching our goals, without obsessing over the perfect body image. Yes you need to watch your caloric intake…but not to the point of obsession. Be mindful, without going to far.

Today’s workout will help you achieve your goals, without taking all day!

Day 9 exercises: 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs – There’s always the options to do a little more…but our Daily Abs routine is quick and efficient. Do a few rounds for an extra burn, then enjoy your day. Relax, get some rest, hydrate, stretch, roll out your legs…and get ready for those long runs!

Daily Abs

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Day 2: Too Easy?

Too easy what's nextOur first ab day this month is 3 simple moves…and only 2 sets of 10 so I want to see EVERYONE getting it done today.

NO EXCUSES CREW!

If you get it done and it seemed too easy…do another set! 3 sets of 10? No problem! 😉

Day 2 exercises: 2 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:30 2X)

Bonus: Scorpion – This video is a little long but PLEASE watch it. Great explanation of why this exercise is important and how to do it. This exercise is designed to increase power, speed, strength, flexibility, mobility and prevent injury. Great overall exercise for any athlete, but especially runners. Do 15 reps (both sides).

https://youtu.be/yiLL9CPLRvE

Daily Abs

Remember…if this is quick and easy for you…do another set of our Day 2 abs.

Or you can always throw in a few sets of our Daily Abs. This routine is a simple but effective core workout. Easy to run through a few sets pretty quickly.

Now…rest up, hydrate, eat well, STRETCH and get ready to go long this weekend!

Remember…you EARN your body. So get to work! 😉

Screen Shot 2016-08-26 at 3.37.06 PM

 

 

 

 

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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:

Spinal Stretch on Stability Ball

 

 

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Days 16 & 17: Ruled by Freedom or Fear?

first you feel like dyingGo long…even if you’re training to go short.

Sounds crazy right? It’s not.

The long runs groom your body into running as effortlessly as possible…even for those shorter distance races.

Check this out…

In November of 1961, legendary coach Arthur Lydiard told the 1960 800m gold medalist, Peter Snell, to go run a marathon. Before that, Lydiard had Snell incorporating the Waiatarua circuit, a grueling, 22-mile long run up and down the Waitakere Ranges in New Zealand, as part of his 100-mile training week. What was a man who would race for less than 2 minutes doing running for 2 hours? This type of training was completely unheard of for middle-distance runners back in those days.

But it paid off.

Only two months after his Lydiard-mandated marathon, Snell ran a world-record mile (3:54). And in the 1964 Olympics, he won gold in the 800 and 1500m events.

The long run has been popular ever since.

Why is this? What are the physiological changes long runs produce that are beneficial to someone who is racing for a short period of time? According to Running Times columnist and coach, Greg McMillan, there are three key physiological adaptations that occur in the body during a long run: enzymatic, capillary and musculoskeletal. When you run long, you increase enzymes in your muscle cells and grow capillaries, which are the small vessels that surround the cells. These important changes allow more oxygen to be delivered to working muscles. You also strengthen your muscles, tendons and ligaments. “These adaptations help you in shorter races like the 5K because it’s still primarily an aerobic activity,” McMillan says. “The more oxygen that you can deliver to the working muscles, the better your performance will be. And the stronger your muscles, tendons, bones and ligaments become, the more you are capable to conduct better race-specific training like intervals.”

Read the rest of the Runner’s World article “Why Non-Marathoners Still Need Long Runs” here.

How Far Is Far Enough? If you are not accustomed to running long, McMillan advises working up to 90 minutes to properly stimulate the body’s adaptations then suggests that athletes increase the duration of their long runs up to 2 hours.

runners high is realWhat does this mean for us? Even if we are training for shorter distance races, or are just working up to longer runs….we still need to fit long runs into our routine. Running for 90 minutes might seem crazy to those who are running 2-3 miles…but instead of thinking about miles…think time. If you are running 2-3 miles in 30-40 minutes…slow your pace and go out for a 50-60 minute run this weekend. Don’t think about your pace…or the distance. Check the time when you leave…then set out to run for about an hour. Go slow, looks at your surroundings, enjoy nature…whatever keeps you going…but just go out and do it. If you have yet to experience that “runner’s high” you’ll be feeling it after your first long run!

Day 16 exercises: Go long (minimum 50-90 minutes) + Planks (:30-1 min 2X) + 7 Key Stretches for Runners

Day 17 exercises: Remember you can switch it up and do Day 17 on Saturday if you are running long on Sunday. In case you need them…here are the how to videos for these exercises.

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 15
  • Lying Leg Raise – 3 sets of 15
  • Dumbbell Side Bends – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • Ab Stretches! – see below

Weekend Bonus: Back to Back Runs ruled by freedom or fear

Yes…we need time to recover…but recovering doesn’t mean you can’t run. Keep your 2nd run of the weekend short. 30-40 minutes. Take it slow and just shake out those legs. I’m not talking about 2 a days here…I’m saying run both days. Back to Back runs will train your body to get used to running when you are tired. Don’t be afraid…think of the freedom you will experience when you find out you can do it!

Virtual Race: If you haven’t signed up yet but want too…here are the links to our first virtual race, Make it Count, and the FB event for our group. Remember to join the event so we know who’s in and can cheer each other on.

Long runs, stretching, abs, more stretching, 2nd run. That’s what’s on the menu this weekend Core Crew. Have fun and make it great! 🙂

Ab Stretches:

Spinal Stretch on Stability Ball
One Arm Camel
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Days 9 & 10: Only One Option…Get It Done!

Long run - finish what you startedIt’s the weekend!!!! We’re runners…and what do runners do on the weekend? We RUN!

Time to set a plan…then stick with it…because anything less is NOT an option.

Whatever you set your mind to do this weekend is what you will complete. If you fail to make a plan…you will fail to move closer to your goals. Maybe your racing, or adding a couple extra miles to start adding distance, or getting in a nice long training run…whatever your goal is…figure out how to make it happen then GET IT DONE!

Run Saturday…then knock out your ab work on Sunday…or get your abs done on Saturday and run on Sunday. But no matter what….everyone should be running this weekend!

Don’t judge yourself by what others are doing. Don’t Feel bad because you aren’t logging the long miles…yet. You will get there. It takes time and determination and commitment…but if you put in the work, it will be you logging those long miles…and feeling FABULOUS!!!

Day 9 exercises: Long Run + Planks (:30 – 1 min 2X) + 7 Key Stretches for Runners

Day 10 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 3 sets of 10
  • Lying Leg Raise – 3 sets of 10
  • Dumbbell Side Bend – 3 sets of 10
  • Plank – :30 – 1 min (2X)
  • 50 Crunches

If you don’t have a stability ball…try some in and outs. This is a great core exercise and doesn’t require any equipment. Find a bench or a sturdy chair and pull your legs in and out using your core muscles. See how to do it below.

No bonus stuff this weekend but please remember to take time to stretch! Ab stretches are below and you can find out 7 Key Stretches for Runners here.

Another thing…just because you do a long run one day doesn’t mean you can’t run again the next day. If you decide to go out for a 2nd weekend run…keep it short (30-45 min) and keep it slow. This should be a recovery run…or a shake out run if it’s the day before  long run.

No matter what you do this weekend….be active…be mindful of your food intake and make it a fantastic weekend Core Crew! 🙂

Spinal Stretch on Stability Ball
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Days 2 & 3: Weekend Options

The Long RunDo you look forward to your long run? Is it a time of reflection done solo or do you run with friends to make it fun and pass quickly? No matter how you like to get it done…earn your pain, cause the long run is a reward in itself.

We are all at different fitness levels so “long run” means different things to each of us…maybe it’s 3-4 miles….maybe it’s 10-15+ for those with a marathon or ultra coming up. The time on your feet…not the distance that’s covered is what is most important.

The pace for these long runs should be relaxed, allowing you to easily carry on a conversation with your running buddies. If you run solo….you should be able to sing the Brady Bunch song out loud (come on you know you know it) without breathing hard. Make it fun…take walk breaks when you need them…and understand that your body will be making the correct physiological adaptations for the very long distances.

For our newbies, the weekend means you have options! If you go long on Saturday, rock out your ab work on Sunday….if a Sunday long run works better for your schedule, switch it up and make Saturday your ab day then go long on Sunday. Either way, post run….please remember our 7 Key Stretches for Runners and throw in a few planks before you call it a day.

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

Day 3 exercises: Abs

  • 50 Jumping Jacks
  • Stability Ball Crunch – 2 sets of 10
  • Lying Leg Raise – 2 sets of 10
  • Dumbbell Side Bend – 2 sets of 10
  • Plank – :30 (2X)
  • 25 Crunches
  • Ab Stretches – :30 each (scroll down for a reminder)

Not sure how to do these exercises? Check out our how to videos and scroll down to the ab section. If you don’t have a stability ball…how about some in and outs? Remember those? If not here’s how to do them…

Ab Bonus: For a little extra ab work try this Abdominal Hold. Use a stable chair or bench then push yourself up and hold for 5-10 seconds then rest. Repeat this action for 1 minute. Start slow and if you need support, keep one foot on the ground and work your way up to being able to pull up both feet towards your chest. Here’s how to do it.

Last but not least…remember to be mindful of what you’re eating…NO JUNK FOOD! After your long run, reach for some protein then keep it healthy for the rest of the day. Going long does not mean it’s ok to gorge afterwards…I know it’s easy to do…and you feel like you’ve earned it…but think about those toned sexy abs you want for summer and walk away from the junk!

Questions? Concerns? Reach out to me! Let’s chat about how to make the long run work for you.

Have a fabulous, fun filled weekend but make it count towards your fitness goals! 🙂

Ab Stretches:

Spinal Stretch on Stability Ball