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

Day 22: Wake Up and Be Awesome!

Good Ab Day

Ready for a killer Ab day?!? YES!!!

Wednesday is my favorite day this month…I love this ab routine!

You know you’ve worked your abs hard when it hurts to sneeze or laugh so today after you finish your workout find your favorite funny meme and post for us so we can laugh and feel all that hard work we put in! 🙂

First thing…when you get up…before you shower and get ready for work…let’s bust out the #MiniMorningWorkout again. It’s quick, fun and a great way to get our heart pumping first thing in the morning!

Mini Morning Workout

Day 22 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: 100 Crunches in sets of 25 in between Day 22 exercises. Tag your post with #100Crunches!

Thigh Challenge: Day 22 – Love to see so many of you keeping up with the #ThighChallenge this month. Keep it up!

  • 35 Fire Hydrants
  • 90 Scissors
  • 6o Inner Thigh Leg Lifts

Running Drills: Grapevines – Yes I know I keep talking about it…that’s because I want you to do these running drills EVERY time you run! Before or after…either way they will help you improve your running form and efficiency!

Speed Work: Options, options options! Whatever you choose…give it your all!

  • Fartleks
  • Interval Sprints – 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run

Fun, fantastic workout coming at you today! Give it all you’ve got and make sure you…

Wake up and be awesome

Day 21: Reality Check

Guess What it's leg dayGuess what….it’s Leg Day!

Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!

Day 21 exercises:

  • Balance and Reach – 20X each leg
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank UP and Downs – :60

Balance and Reach image

Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.

 

Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!

Thigh Challenge: Day 21

  • Fire Hydrants – 32x each side
  • Scissor Kicks – 85x
  • Inner Thigh Leg Lifts – 55X each side

Running Drills: Grapevines

Speed Work: Pick your poison – Click here for options

We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…

Reality Check

Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂

 

 

 

Day 14: Can You Handle the Speed Work?

cant handle the speedworkIt’s leg day!!! And what’s leg day without speed work?

Have you been getting it done? Or pretending it’s not important? Time to suck it up…get out there and prove to yourself that you CAN handle the speed work!

Day 14 exercises: 

  • Balance and Reach – 20X each leg
  • Squats – (50X)
  • Mountain Climbers – 50X
  • Plank Up and Downs – :45

Bonus: #SpeedWork

That’s right y’all…no getting around it today. Bonus = Speed. Suck it up and throw in some speed! There’s lots of options for speed work and I will let you pick your distance and pace. You can run intervals like 200M, 400M, 800M or even mile repeats….or you can do fartleks or a tempo run. Whatever you decide, remember to take breaks in between sets and always do a warm up and cool down!

Tempo Run ImageI’m not sure if we’ve covered Tempo Runs before so here’s some guidelines…

Tempo Run: A tempo run is a faster-paced workout also known as a lactate-threshold (LT), Aerobic-threshold (AT), or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

Why Tempo Runs Work: By increasing your LT (lactic- threshold), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Find the Right Tempo: To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  • Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  • Heart Rate: 85 to 90 percent of your maximum heart rate.
  • Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  • Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

The one real requirement of tempo running is that you stick to a steady, specific, planned pace. Beyond that you have many options. If you’re still unsure…think of your tempo run this way, “Tempo run: Running to the beat of your favorite song .”

Still confused or just want to know more? Check out these articles from Runner’s World and Competitor.com:

  1. Workout of the Week: Know Your Tempo
  2. Your Perfect Tempo
  3. What Exactly is a Tempo Run?

Thigh Challenge: Day 14

  • 25 Fire Hydrants
  • 60 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Screen Shot 2016-06-14 at 5.40.24 AMFood Challenge: I will be the first to admit that these past few days killed my “healthy eating commitment.” I threw caution out the window and just ate what I wanted…and I am feeling it. Time to get back on the wagon and start making good choices again….starting now.

Have you kept up with your commitment to eating healthy? If so…YAY! If not…let’s recommit together today.

Absorb it all then get to work and let’s have a terrific Tuesday Core Crew! 🙂

Terrific Tuesday

Day 13: T. G. I. M.

TGIM

After a fun, race filled, long run accomplished, fabulous weekend full of friends and good times…it’s finally time to get back to our passion and kick some Monday booty!

This girl has jury duty! I hope it’s interesting….but it will probably more like sitting around waiting to be sent home. But hey…I’m cool with doing my civil duty. Since I work from home, this getting up and taking a shower to look presentable on a Monday thing is throwing me off big time!

So I’ll keep is short and sweet and just say GET TO IT! 🙂

Day 13 exercises: Iron Strength Core Workout + Low Side Plank with Crunch (:45 each side)

Bonus: #FlatBellyWorkout Flat Belly Workout

Throw in one round of this #FlatBellyWorkout for a little extra Monday belly burn!

Thigh Challenge: Day 13

  • 22 Fire Hydrants
  • 55 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Gotta get moving so speed work and running drills will come tomorrow.

I know you wanted that extra hour of sleep this morning but….

workout instead of sleeping in

So get up…get moving…and start your Monday right Core Crew! Make it a great day! 🙂

 

Days 11 & 12: Weekend Loading…

Weekend LoadingOur weekend is loading and it’s gonna be a blast!

Down here in Jax we are eating, racing, eating, running some more…and partying!! I wish you could all be here to hang out with us but we will make sure to take TONS of pics!

Even though we do plan on having fun…racing and running is our love and we will be doing plenty of it!

Run for the Pies is Saturday night…and we will also be hitting the trails on Sunday morning. What are you weekend plans? Racing? Long run? Whatever your plans are…make them active and make them awesome!

Remember to take time to pamper yourself with some Yoga on Sunday! All the links you need for stretching and yoga are below.

Day 11 exercises: Long Run + Low Side Plank (:45 each side) + 7 Key Stretches for Runners + Thigh Challenge (if you committed)

  • 18 Fire Hydrants
  • 45 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Day 12 exercises: Yoga for Runners – Unknot Yourself  + High Side Knee Tuck (:45 each side) + Thigh Challenge

  • 20 Fire Hydrants
  • 50 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Bonus: #WeekendWarrior Weekend Warrior

This will be a tough addition but you don’t have to do it all at once. Grab a pen and paper and roll through it little by little. Knock it out by Sunday night and you can call yourself a #WeekendWarrior!


A few things to keep in mind this weekend…

  1. Don’t skip your workout!
  2. Don’t pig out! Continue to watch what you eat…but do give yourself a chance to relax and enjoy a few treats.
  3. Limit alcohol – Yes we will be having a few drinks…indulge…but don’t over-indulge.
  4. Drink lots of water!

Don’t let the weekend ruin your progress. Fight hard for Self Control!

Fight for Self Control

 

Day 9: Dangerous Firearms

Dangerous FirearmsIt’s Arm Day Crew!

Building strong arms will make us dangerous on the road and will carry us through those final miles when all we want to do is stop and rest.

Work hard today…build those strong arms that will carry you the distance!

Day 9 exercises: 3 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extensions
  • Low Plank Arm Reach – :30

sexy armsBonus: #SexyArmWorkout

One round of each of these bonus exercises will get your arms fired up!

Thigh Challenge: Are your legs and booty sore? Mine are! Tomorrow is a rest day….but for today…keep pushing!

  • 15 Fire Hydrants
  • 40 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Putting off your weekly running drills and Speed Work? Today is the day! Get out there and bust out some slow skipping and 400m sprints. Sounds harder than it is….and you will surprise yourself with your strength and endurance!

When you want to skip it or quit early, remember…. Strength comes from overcoming

 

Days 4 & 5: Laugh Hard and Run Long

good laugh long runAfter a long hard week…what’s the best way to relax? A good hard laugh and a long run will cure almost anything! 🙂

Felling down, or stressed, or just plain over your week means you need some “you” time so get up, get dressed, and let’s go long!

Grab a good friend…or a good book on tape and laugh your way through the miles. Come home refreshed on your Runner’s High and be ready to tackle the rest of your weekend!

Day 4 exercises: Long Run + 7 Key Stretches for Runners + Low Side Plank (:30 each side)

Day 5 exercises: Yoga for Runners – So I have to admit that I have yet to make our Yoga for June page….I’m sorry! This week has been non-stop go go go… and I won’t make any more excuses…but it just isn’t done yet. If you are going long on Sunday and need a relaxing yoga day today…go ahead and run through our May Yoga poses one more time. If you are going long today and doing Yoga on Sunday…stand by…I do have new Yoga ready (in my head) and will have the new page done and up by tomorrow. 🙂

Thigh Challenge: Thigh Challenge is going strong so if you opted to jump in for this…don’t forget those leg moves today. Thankfully, they are still minimal reps so you should be able to complete them even sore and tired after your long run.

  • 12 Fire Hydrants
  • 25 Scissor Kicks
  • 20 Inner Thigh Leg Lifts

Racery: Today, we are starting a Spartan inspired Racery from Athens to Sparta for a total of 132.9 miles in teams of 5. If you have not signed up yet there is plenty of time to jump in. Click here to join a team…or if the teams are full..start a new team!

What else….hmmmm…I think that’s all for today but let me tell you…I think the last few days have been the most pumped up and exciting start to a new month yet!

Keep pushing Core Crew….be active every single day! We have a few injuries but even those sidelined Crew members are finding ways to be active and keep moving…so inspiring!!

move fasterGood luck to everyone racing this weekend! Alison has her first ever 10K today and I’m sure there’s are others racing this weekend too! GOOD LUCK!!

If you’re chatting during a race, if you feel comfortable…you’re not moving fast enough! Unless you’re just there to have fun (which is fine) race day is the time to bring all that training together and leave everything you’ve got on the course!

Day 3: Flat Belly Friday

tummy trash canGood morning and Happy Flat Belly Friday Crew! Our workout is short today…but a huge part of our Challenge is eating healthy and avoiding the crap. Pass by the fast food, the white bread, the chips and sweets… Treat your body with respect and it will show!

Today’s exercises rock! We are still at 2 sets of 10 so it shouldn’t take long. Hold that core tight and focus on taking each move slowly and with purpose!

Day 3 exercises: 2 sets of 10 for each exercise + Plank

***Click here for “How To” Vidoes***

  • Standing Core Stabilization
  • Overhead Dumbbell Side Bend
  • Triangle Press
  • Medicine Ball Side Throw
  • Kettle Ball Windmill
  • Reverse Plank – :30

Reverse Plank – This one looks good and it’s new to us so check out this how to video to see how it’s done properly. Remember to keep your core tight and pull your belly button in. Keep your hips high and your body as straight as possible. Keep the strain off your back by using your core NOT YOUR BACK to hold you up.

Bonus: #10MininuteAbs  10 minute abs

Got 10 extra minutes? If not…make 10 extra minutes and knock out this 10 Minute Abs routine…it is flat belly Friday after all! 😉

Thigh Challenge:

  • 10 Fire Hydrants
  • 20 Scissor Kicks
  • 15 Inner Thigh Leg Lifts

If you find yourself running around like a mad man…(no pun intended #MadManMartin 😉 ) and you don’t have time for more than our Day 3 exercises…that’s ok…the number 1 most important thing for you to do today…is treating your body with respect. No trash can tummies today! We all know our abs are made in the kitchen. That means that eating healthy is the most important factor in getting that flat, toned belly we all want!

Screen Shot 2016-06-03 at 5.39.18 AMSo…part of your post today will be about food. I want you to be brutally honest about what you eat today. Be honest with us…and with yourself. Write down everything you eat. Writing it down will help you see what is actually going in your body. If you don’t have a way to track your food…check out MyFitnessPal. This free app is a very easy way to log your food, water, and exercise. It will break your meals into calories, protein, carbs, fats, etc…and it will tell you what your daily needs are.

Look me up and we can be friends on MyFitnessPal and see each others progress. My user name is AmyMagdalein. Creative…I know LOL. 😉

Here’s the kicker…we are runners. Runners need fuel to add fire to our system for long runs. So we must eat! It is especially important to eat good before our long runs and races…and the weekend is upon us. But eating good doesn’t mean loading up on unneccessary calories. Here’s a few tips from Verywell.com on nutrition and hydration starting two days before your long run or race.

The two days before your long run (and your half or full marathon) should be high-carb days. You should make sure that you increase the percentage of carbs in your diet, not the overall calories.

Carbo-loading doesn’t mean that you should eat three plates of pasta for dinner!  Aim for at least 65% of calories from carbs during those days. You can still have some protein but, for example, instead of having chicken with rice, have rice with chicken. Pasta, steamed or boiled rice, potatoes, fruits, starchy vegetables, and breads are good carb sources. If you stick to a gluten-free diet, here are some excellent gluten-free foods for runners.  Avoid gas-forming foods like beans and any type of food that may upset your stomach or can interfere with sleep.

Don’t Forget About Hydration – Plain water is fine to drink to make sure you stay hydrated. You don’t need to be drinking sports drinks the day before a long run. You can check your hydration by doing a urine test. If your urine is light yellow like lemonade, you’re well-hydrated. If it’s a dark yellow color, you’re dehydrated and should keep drinking more water.

I loved reading the part that says, “eat chicken with rice…instead of rice with chicken.” Yes we need the carbs…but we don’t need to overload on carbs and fill our belly’s with tons of extra calories. Be smart about it…

Me and Silas are playing hooky today and skipping school to drive up to Jekyll Island and go to Summer Waves. We are excited! But I am taking the time this morning to get my Friday Core work and bonus done…then pack up some healthy food for our trip. I will probably be MIA during the day…but I hope to see TONS of activity and HEALTHY eating when I get home!

Tell us what your plans are for your long run this weekend and make it an awesome, healthy, active Friday Core Crew!

Whoohoo its friday

Day 2: Make Time!

Make timeDay 1 was exhausting…and awesome!!! Here comes Day 2 and there are no excuses for arm day today!

Make the time. Make good food choices. Rock it out Core Crew!

Day 2 exercises: 2 sets of 10 + Plank

  •  Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extension
  • Low Plank Arm Reach – :30

No “How To” videos for these arm exercises…if you have questions please ask!

Here’s how to do today’s Low Plank with Arm Reach.

Maintain good plank position – shoulders over the elbows, low back flat with pelvis tucked, glutes squeezed, lats contracted, hands separated in fists. Reach one arm without letting the hips move at all, return to plank position, repeat with other arm. Squeeze your abs & glutes before lifting the arm to prevent the hips from rotating. Go slow!

Slender sexy arms

Bonus: Following Alison’s lead…let’s rock out some #SlenderSexyArms!

Thigh Challenge:

  • 8 Fire Hydrants (each side)
  • 10 Scissor Kicks
  • 10 Inner Thigh Leg Lifts (each side)

Food Challenge: Keep making good food choices y’all! One day at a time we are going to get this food thing down! 😉

Ready??? Let’s GETTT ITTT!!! 🙂