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 18: How Strong are Your Quads?

Wall Sit challengeBack to the grind Core Crew!

Monday’s are leg day and we’re stepping up our leg game to 3 rounds of 10 and adding a contest in the mix.

The wall sit is a great exercise to build strength in our quads, hamstrings, glutes, and calves. It’s also burns calories!

According to the Health Status website, a 150-pound person can burn about 5 calories per minute. If you hold weights in your hands, or place a ball between your knees, you can make the exercise more challenging. The more weight you hold, the more calories your body will burn.

How long can you wall sit? Today’s calendar calls for 3 wall sits at :60 each. After you’ve done your 3 rounds, do 1 more wall sit. Yes your legs will already be burning…but that’s when your true strength will shine through. On wall sit #4, hold it for as long as you can, then post in Strong to the Core using #WallSitChallenge and tell us how long you could sit through the burn.

Day 18 exercises: 3 rounds of 10

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

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – :60 each
  • Burpees
  • Plank – :45 (2X)

Bonus: #WallSitChallenge – The wall sit challenge comes AFTER round 3.

When you’re done, go to this website, scroll down and enter your weight and how many minutes you were able to complete to find out how many calories you burned today doing wall sits!

Speed Work: This week’s speed work is going to be a little different. Instead of hurts of speed on a flat surface….it’s time to throw in some hill work. If you’re in a flat area like I am, find a bridge or a treadmill and challenge yourself!

Hill running increases leg-muscle power; improves fitness; and uses the muscles of the legs, arms and core in ways that are different than running on flat surfaces. Hill workouts can serve as a way to transition into more formal speedwork, or to balance intervals performed on a track or flat roads. Here’s the workout:

Short Hill Repeats – The focus of these short workouts is on speed, power and anaerobic energy recruitment. In general, these repeats should take about 75 to 120 seconds and your effort level should very high, an 8-10 on the rate of perceived exertion scale, if not all out in very short bursts. The grade should be relatively steep. Because you will be working extremely hard for a short period of time, your recovery time will be twice as long as the time it took to run the sprint in order to bring breathing and heart rate back to normal. If you are using heart rate training, these short bursts will be in Zone 4-5, with a recovery back to Zone 1-2. Your pace for short hill repeats will be faster than your race pace goal and medium length hills will be near or slightly above your race pace goal.

  • 8-10x 200 meters (.12 mile) uphill

Remember to give yourself recovery time in between sets (twice as long as the set took) and make sure to get a good stretch in for the quads, hamstrings, calves and glutes when you’re done. Our 7 Key Stretches for Runners includes a stretch for each of these areas.

Victory over yourselfToday’s challenge is not about “victory” over your fellow Core Crew members…it’s about  pushing yourself farther than you through you could go. Don’t think about winning…even though that’s kinda fun too… Instead focus on overcoming that little voice in your head that says you can’t hold the wall sit for very long. Face that internal challenge and overcome your fear of self defeat.

Day 4: Celebrate Freedom!

Independence DayGood morning and Happy 4th Core Crew! Tons of racing going on today…good luck to everyone! Run with joy and thankfulness because you are FREE!

We all have lots of other fun family stuff to do today but that doesn’t mean skip your workout…2 rounds of 10…too easy? Throw in one or both of the bonus workouts! Would love to see some families getting involved today! 🙂

Day 4 exercises: 2 rounds of 10 ****Click here for “how to” videos!****

  • Goblet Squat
  • Butt Lift Bridge
  • Front Kick + Round Kick
  • Wall Sit – :30
  • Burpees
  • Plank  :30 (2X)

Bonus: #FireCrackerWorkout and/or #Family4thWorkout

There are people all over the world who don’t have the freedom to workout when they want…who don’t have the freedom to celebrate with family and friends. There are people who gave their time and their lives so we could be free!

Celebrate freedom…give it your all! Don’t skimp out today…remember to drinks LOTS of water (in-bewtween whatever else you’re consuming 😉 )…work hard…make it awesome! 🙂

Celebrate Freedom