Day 1: Work For What You Want!


We can wish all day but if we don’t put in the work we will never get the results!

A lot of our workouts this month will include compound exercises. This will allow us to work more areas in a shorter amount of time. There’s tons of info out there about whether we should do isolated or compound exercises. Each has it’s positive effects. So we will be doing both!

Monday, Wednesday, and Friday will be hip and butt focused. Tuesdays and Thursdays will be dedicated to compound moves that will focus on different areas of the body, give us a well rounded strength routine, and help us reach our fitness goals.

So what is a compound movement?


Today’s workout is a video consisting of full body compound movement exercises from Ms. Jackie Fitness. The video is 5 minutes long and we will do it 3 times. Total of 15 minutes plus a :60 plank to finish it off.

As we go throughout the month, please let me know what videos you like, and ones that you don’t care for. I may repeat some that are good! Remember…this is YOUR group and the more feedback I get from you the better it will be!

Food Challenge: Kicking off Day 1 with a “No Junk Food” Challenge. We have lots of yummy, fattening foods coming our way so let’s take the time now to get ready for it!

We aren’t going overboard here….this challenge usually calls for 21 days, but we are taking it one day at a time. Can you commit to no junk food today? That means no candy, no sweets, no fast food, no white bread, no cookies, no pastries, NO SODA! No soda will be the hardest part for me since I don’t drink coffee and my morning diet soda is the only caffeine I get…but I am committing to one day of no soda. What is the hardest part for you?


Speed Work: If you haven’t done your speed work, what are you waiting for? This week’s workout is a structured Fartlek run. Check it out and get it done!

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.”


Virtual Race: Want to sign up for the January She Power Virtual race? Here’s the link! Once you sign up please join our virtual race event page so we can try and plan a day when we can all run together in spirit!

If you can’t do this one or just don’t want to spend the money that is OK! This is just a fun way for us to run together and another way to motivate us to run a little more. 🙂

Day 1 exercises: Follow video below (3 times) and finish it off with a :60 plank

What you will need: If you don’t have this equipment substitute and make it work! Your dumbbells should work just fine in place of the medicine ball and kettle bells.

  • Kettle bell or dumbbell
  • Jump rope (or just pretend you’re using a jump rope and simulate the exercise
  • Medicine Ball – Or you can use your dumbbell for this too

Hope you love it but if you don’t…speak up! But don’t just skip it. Go through the video three times, get that heart rate up, feel the full body burn!

It’s Day 1 Crew! Our workouts don’t take long but each small effort gets you closer to your goals and sets you up for a successful month. 15 minutes is all it takes.

You have to work for what you want so get moving and let’s start the month strong!


Day 24: Sore but Satisfying

screen-shot-2016-10-24-at-5-29-53-amMost runners would rather lace up their shoes and spend time out on a trail or road than work out in a gym. I mean, you didn’t become a runner to spend more time indoors.

There is a whole world of routes to explore when you are out on a run, and none of them pass through a weight room.

More likely than not, you’re focusing more on strength now because you realize that doing nothing but running is not working out all that well for you.

Maybe you realized this because of time off from running due to an injury. Or maybe it’s because you want to log faster miles….or just more miles in general.

Estimates of the rate of injury for runners vary depending on what you read, but some sources say injury rates for runners can be as high as 80 percent in a given year and 80 percent for each individual runner over the course of his or her lifetime.

80%!!! The time has come for runners to embrace strength training. Despite the stats, the sport of running has never been proven to be dangerous. People will continue to run. Your friends and neighbors do it, you get jealous when you see others out on the road.

Jay Dicharry, a physical therapist and strength and conditioning specialist at the University of Virginia, calls running “a crazy type of badge-of-courage sport in which you have to pound yourself into shape day-in and day-out until you emerge on top.” In this article, Dicharry points to several well-documented studies showing that weightlifting is tremendously beneficial for running in many ways that decrease injury risk and improve performance.

He tells runners, “Get in the weight room. It is hugely important for runners to lift.”

I know it’s not fun. I know it hurts. I know you’d rather be running… But a few minutes each day spent on strength training will keep you on the road longer and it will help you be a better runner!

Push hard until your muscles are sore so when you run…all you feel is freedom.

Day 24 exercises: Full Body – 4 sets of 15 today!

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

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plan

Bonus: Freedom Run – Run a mile, run 5 or 10 or whatever your heart, mind and body desire…but go run. I’d love to see everyone logging some freedom today!


Speed Work: Mile Repeats – Last week we did a “mile test run” to see where we were at. The workout was intended to be one fast mile after warm up and cool down. This week we are doing 2-3 of those miles, but not at your fastest speed. You want to be at about 85%-90% of your 5K race pace. Think of it as a “tempo pace”. Your tempo pace should be a little faster then the time you would be able to hold during a half marathon. For example, my fastest half marathon is just under 2 hours (average 9:10/mile), so my tempo pace for these mile repeats would be around an 8:55. Never ran a half? That’s ok! I know the numbers are a little daunting to some, but don’t stress. Reach out to me by PM here and let’s chat. I will help you figure out where you should be.

  • Warm Up – 1 mile (or more)
  • Mile Repeats – 2-3 miles – No walking during your mile repeat. Run 1 mile then rest for 2 minutes. Stand there. Breathe. Do not walk. Start your watch over or hit that “lap” button before each mile. After you get your breathe back (don’t wait too long, 2 minutes is enough recovery time) then do another mile. Repeat 2-3 times.
  • Cool down – 1 mile (or more)
  • Total of 5-6 miles
  • Stretch! – 7 Key Stretches for Runners

I always ask that you reach out and chat with me about speed work paces, but not many people take me up on it. I am here to help you get stronger and faster so don’t just go out all willy nilly…take a few minutes ahead of time to find out where you should be. Reach out and PLAN ahead Crew!

Today’s strength work is hard. It will hurt and might even feel a little awkward. Push through it and then shake it out with a FREEDOM RUN!

After all that hard work…you deserve a little freedom! Make it a great Monday Crew! 🙂



Day 17: Amazed and In AWE!


I woke up this morning with so much pride and joy in all my Crew this weekend. You guys make me so proud!

I can’ve even remember all the races so hope I don’t miss anyone… (slight memory issues…family trait…thanks mom 😉 )

Seriously though; Sharon ran a PR at her 10K, Lisa did awesome at Whistle Stop on Saturday, Amy, coming back from injury…rocked her 5K, Cathy pulled a 2:06 at Great Western Half, Carla ran a very strong last 12 mile long run before MCM….and that was just Saturday!

Sunday recap: Brandy KILLED it at her first half back since #DonatingLife with a 1:55! Marion did amazing finishing with a 2:30 up in chilly Maine at her half, and I ran with the rest of our Crew at the Marine Corp Marathon in Jax; Jessica ran her first half ever and finish in 2:17, Lisa ran on shaky, painful knees and still barely missed a 2 hour half, Mellissa paced her son to a 5K PR, Jennifer pushed hard and finished strong!

Oh….and let me say this for any “older” crew members. Don’t give up and use age as an excuse. My Aunt Loretta (63) ran the Marine Corp Marathon yesterday and placed 2nd in her age group rocking a 2:06 half marathon! The above 50 crowd KILLED it with all kinds of fast times yesterday. Keep doing the work, keep running with heart, cause there’s no age limit on BAD ASS!! 🙂

We all ran with HEART and did what we set out to do! Now back to work Crew! The road to getting stronger doesn’t end! 😉

Please don’t forget your stretching this week!

Day 17 exercises: Full Body – 3 sets of 15

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

  • Clean & Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick
  • Bedtime Plank

Bonus: Burpees! – Whine all you want…but knock out some burpees today crew! You can do them modified but do not skip them! 3 sets of 15…you got this!

Speed Work: So this week after lots of races and long runs we are going to do another “bench mark” type run. I want to see how fast you can run 1 mile. So go out and do a 1-2 mile warm up, rest for a few minutes, then run with your heart and do a mile as fast as you can. Cool down with 1 more mile then call it a day. 3-4 miles total. I want to see some super fast miles Crew! Do your warm up and cool down miles as slow as you want. All I want to see if that 1 mile time. Have fun with it!

It’s Monday y’all…LET”S DO THIS!


Day 3: Exercise Makes Us Happy!

screen-shot-2016-10-03-at-5-49-55-amEver wonder what is going on in the body while you sweat it out? The euphoric feelings during and after exercise, as well as the muscle soreness that might just come a day later, don’t just appear magically.

Our body is made up of millions of chemical reactions, which result in different physical and mental feelings. Take a look at some of the top hormones and chemicals that are released when you workout.

Endorphins – These chemicals are released by your pituitary gland, which is located in the base of your brain. Endorphins make you feel exhilarated and happy and block any feelings of pain, so you can power through any discomfort caused by exercising.

Dopamine – Dopamine is a pleasure chemical. Working out regularly helps to keep those dopamine levels up in order to keep overeating and weight gain at bay. Dopamine is often associated with orgasms. Working out helps stimulate the production of dopamine, and increased levels of dopamine combined with core, quads, thighs, and pelvic muscle exercises may result in a “coregasm.”

Serotonin – A chemical responsible for happiness, restful sleep, and a healthy appetite, serotonin levels will increase if you work out regularly. Serotonin works with endorphins to make working out a pleasurable activity. In addition, more serotonin means more energy and clearer thinking.


Exercise makes us feel good, feeling good makes us happier. When you’re feeling down, or tired, or just don’t want to do it, remember how good it feels when it’s done…then get up and knock it out! You’ll be so much happier that you did!

Day 3 exercises: Full Body – 2 sets of 10

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

  • Clean and Press
  • Soldier Twist
  • Primal Crawl
  • Yes Kick

Bonus: Burpees – 2 sets of 10 – I can hear the groans from here…but we all know that burpees are the best full body conditioning exercise we can do. Knock out 2 sets of 10 to get your heart rate up and your whole body moving!


Speed Work: This weeks speed work out is fun and doable for EVERYONE! 5 miles total with 1 mile warm up and 1 mile cool down. Then 3 miles of pushing the pace with short rests in between each half mile. You CAN do this!

Workout: 6 x 800 meters (.5 mile)

  1. 1 mile warm up
  2. .5 mile sprint x 6 with :90 rest
  3. 1 mile cool down

Don’t start out too fast. You should be running at around your 10K pace which means you still have some gas in the tank after each round. Take a look at our speed chart and use the 5K effort then add :10-:15 to each interval and multiply by 2. This is how long it should take you to run each half mile. Keep your pace steady and try to keep each interval at around the same pace.


If you do a run/walk (like me), bust out each half mile without walking. If you need to slow down a tad to make that happen, that’s ok. These intervals will help train your body to go a little farther than you’re used too, and will increase your oxygen intake helping you to become a more efficient runner. Stop thinking about it…just go out and tryscreen-shot-2016-10-03-at-5-53-33-am!

Working out is not just something to do to make up better runners. Working out makes us healthier and happier people. So whatever excuse is creeping into your mind today…push it aside and get moving! I promise you’ll be happy you did!

Make it a great Monday Crew! 🙂


Day 17: That Lovin’ Feeling

Screen Shot 2016-08-16 at 7.04.22 PMWhat kind of workout gives you that lovin’ feeling?

Is your definition easy, quick, and fun? Or does it need to be long, tough, and  painful?

No matter what gives you the warm and fuzzies…the best workout is always the one that is done!

We might hate doing it but we LOVE finishing it! And you can’t get it done until you get started…get up, get moving and get that lovin’ feeling!

Wednesday is hands down my favorite workout day this month. These moves are challenging but fun and a great full body workout.

Day 16 exercises: 3 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge and Press
  • Single Arm Deadlift to Hop (No weights)
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 17 – Crouching Panther Plank (:45 3X)

Plank Challenge Day 17 – Crouching Panther Plank – This is a static plank..meaning no movement. Here are the steps.

  1. Place your wrists under your shoulders and your knees under your hips.
  2. Maintaining a flat back, lift your knees two inches off the ground.
  3. Hold this position hovering off the floor for 45 seconds. Do three sets.

Screen Shot 2016-08-16 at 7.43.54 PM

Bonus: Abs & Squat Challenge – Day 17

  • 40 Sit Ups
  • 50 Crunches
  • 60 Squats

Extra Credit: #WackyWednesdayWorkout

Wacky Wednesday Workout

This extra credit workout will be a quick way to burn some extra calories today. Run through it 3X.

Speed Work: Anyone doing speed work this week? If so I haven’t seen it… Hump day is a great day for speed! Click here for this week’s speed work and tag me when you’re done so I can see how fabulous you did! Your best is all I ask so give it your all and make us proud!

You might be tired…but not THAT tired. Yes, you can breathe…keep going till it’s done! You can’t get that lovin’ feeling till it’s done…so get up, get moving Crew!

youre legs aren't that tired


Day 10: Total Body Blast

Werkout of the Day

Ready for a hard and fast total body blast?

It’s Wednesday…middle of the week, and time to get to werk!

Day 10 exercises: 2 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 10 – Low Plank with Hip Dips (:45 3X)

Day 10 Plank – Low Plank with Hip Dips: We’ve done this one before but if you are familiar, or need a reminder, check out this video to see how it’s done.

Bonus: Ab & Squat Challenge Day 10 

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Extra Credit: Total Body Blast – This extra credit is meant to be hard and fast. You can do this pretty quickly so no “I don’t have time” excuses! 😉

Total Body Blast

Speed Work: Today is a great day for speed! Click here and scroll to the bottom to find this week’s speed work.

I’m heading to the track this morning with the PRS Running Club. I’ve been wanting to join them for a while now and I am excited! Can’t wait to share with y’all how it goes.

No fear Crew! Time to get to WERK! 🙂