Inner Thigh Leg Lift

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Day 1: Do A Little More

Get up and do thisHey Core Crew! It’s Day 1 of our June Challenge and I am so excited to get going on a brand new month with new exercises! We are really focusing on our core this month and I hope you will see major changes as we progress through the month.

Core work is great…but the changes will be minuscule if you don’t pay attention to what you eat! I almost said “diet” but that’s such a negative word. We want to make changes in the way we eat…real changes that last and that make a difference…because we all know that diets don’t last30 Day Food Challenge

You have to get up every morning and tell yourself “I CAN DO THIS!” You have to remind yourself to make healthy choices. Choices that you can keep making without feeing deprived. When we add “food challenges” I don’t want you to think of it as meaning you “can’t” have what you love…just be mindful of what you are putting in your body. Think about all the hard work you are putting in and about the results you want at the end.

No fast food, no white bread, no fried foods…that’s the easy part for me. The hard part of this food challenge will be cutting soda and packaged snacks. I am NOT a cook. I don’t like to cook…so we tend to eat a lot of packaged stuff. I am committing to you today that I will not buy any packaged snacks this month. I will cook more (ok I will try to cook more) and I will cut back to only one soda a day (baby steps). No one is perfect…certainly not me…but I am going to give it my best because I really want that toned, flat tummy!!!

What is the hardest thing for you? What can you do to make this part of the challenge easier and more manageable?  Share and inspire someone!

Day 1 exercises: 2 sets of 10 ***Click here for How To Videos***

  • Stadning Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :30 each side (1X)

I love burpeesBonus: I don’t want to get crazy and make you work out all day on Day 1…but this month is all about “doing a little extra” so if you’re on board with pushing yourself a little harder…it’s time for some burpees!

Burpees are a great whole body workout…and when done correctly they really target our core. Knock out 10 Burpees today and tag your post #ILoveBurpees! Remember to keep your core engaged even if you are doing modified burpees. If you need a modified version… step down and back and focus on form and technique. Keep that core tight! Thigh Challenge

Thigh Challenge: A few of us said yes to a Thigh Challenge this month but this is just for you and will not be part of our “Monthly Challenge Winner” program. The challenge isn’t too difficult but will get time consuming towards the end of the month. Throwing in some thigh action with the abs work will really round out your summer workout!

Day 1:

  • 5 Fire Hydrants (each leg)
  • 10 Scissor Kicks
  • 10 Inner Thigh Lifts (each leg)

Lots to do and of course today is #GlobalRunningDay! Over 2.5 million people across 171 countries have pledged to run today. “Global Running Day is a day for people around the world to celebrate the joys of running. Participation is easy—just pledge to take part in some type of running activity on June 1, 2016. It can be a solo lap around the block, a long run with friends, or even a game of tag with your kids.”

I challenge you to get out and be active! Walk, run, skip…whatever…just move! You can pledge your miles here! I pledged 10 miles today and I’m going to break it up with 7 miles this morning and another 3.1 tonight at 1St Place Sports.

June, Day 1 is on Core Crew! Remember the theme this month….

“Do a little more each day than you think you possibly can” Let’s make it GREAT! 🙂

Do a little more

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Day 25: It’s Thigh Time!

thunder thighsWe do not work our thighs to make them thinner…we work our thighs to make them stronger!

Running might be considered a cardiovascular exercise…but strong runners use strength to run longer…and faster. Don’t think The Terminator kind of strong, think Karate Kid…Mr. Miyagi strong.  Whole body, stabilizing, balance-on-one-leg kind-of-strong. After all, you’re only as strong as your weakest point.

If your weakest point is your thighs…today is for you.

Day 25 exercises:

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze (use a pillow) – 4 sets of 15
  • Inner Thigh Leg Lift – 4 sets of 15
  • Side Step with Squat – 4 sets of 15
  • Planks – :30 – 1 Min (2X)
  • 100 Crunches

Plie Squat HoldBonus: Plie Squat Hold

The key to this bonus exercise will be holding the pie squat position. Feel those thighs burn and count for 10 seconds then do it again. Bonus is 2 rounds of 10.

Speed Work:

“I’m running my first half or full marathon, so I’m focused only on building distance.”

According to Runner’s World, this statement is

“the bane of many first-time marathoners: Near the end of a long run (or the actual race), they run out of fuel and their form falls apart. Fast repeats teach your body what it feels like to have a light, quick turnover—a biomechanical efficiency applicable to any speed or distance, says St. Pierre. Quick repeats also strengthen seldom-used “fast-twitch” muscles so they can be called upon when your other muscles are trashed at the end of a long race, he adds. And the workouts improve running economy, teaching the heart to pump more blood per minute and deliver oxygen to the muscles more efficiently, so that slow runs feel easier.”

Whether you’re training for a 5K or a Marathon….runners who add speed work to their routine will benefit from faster times and increased endurance!

We are shortening our speed work this week to 200 meters (.12 miles or half way around a track). If you can’t get to a track…just use your GPS watch to calculate the .12 mile distance. It doesn’t have to be exact…but keep it close.

  • Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between.
  • 200-meter intervals should be run at 12% faster than your 5K pace.

To do this workout it would be helpful to know your current 5K time. If you haven’t ran a 5K recently…use the exertion scale…on a scale from 1-10…you should be running at an 8-9. This means you should be pretty much giving it all you’ve got for about 1 minute.

The beauty of this workout is that it’s over very quick! Your lungs may be on fire afterward, but you’ll recover soon enough. Since this is the first week of this workout…make a note of your 200 meter times. Write it down…and let’s see how we can progress over the next few weeks.

Give it your best shot. This is a tough workout but it is doable…remember it will be over quick! It is important to warm up and cool down before and after every speed workout. Give yourself a good mile warm up…or at least 10 min and a similar cool down.

Other than your speed work…you should be focusing on “time on legs”. Remember that the key to success for any runner is putting in the miles. Work on getting your base weekly mileage up so you’re ready for those upcoming races. What is a good weekly base? 15-20 miles a week is perfect. How many miles a week are you logging?

After it’s all said and done…it’s time to stretch! Here’s our 7 Key Stretches for Runners.

It’s Monday so let’s start the week right and give it all we’ve got and make it a great day! 🙂

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Day 18: OK Monday…Let’s Do This!

Ok Monday

Ah it’s Monday again…and even though we have a great workout coming for our thighs today….I personally think that Monday is the easier of our 2 leg days. Thanks goodness cause I am sore from our Gett Itt work out yesterday.

Since I am working from home and watching the Boston Marathon today and most of us don’t do speed work on Monday, I am going to make this short and sweet for now…and work on our speed work and drills for tomorrow’s post…

Day 18 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 3 sets of 15
  • Inner Thigh Leg Lift – 3 sets of 15
  • Side Step with Squat – 3 sets of 15
  • Plank – :30 – 1 min (2X)
  • 75 Crunches
  • 7 Key Stretches for Runners

Bonus: #KillerMondayMuscles Killer Monday Muscles

This kinda looks like a lot but won’t actually take very long so if you’re feeling frisky knock out this Killer Monday Muscles bonus workout. Squats, Wall Sits, Planks and Push ups! 😉

Running Drill: Running Backwards

Why: Running backwards helps strengthen the glutes and upper hamstrings, as well as various core muscles in the abs and lower back.

How: Although it will seem awkward at first, try to replicate your forward running motion while moving backward. You’ll still be pushing off of your forefoot and swinging you arms, but you’ll be lunging backward with your hamstrings and using core muscles to stabilize differently than you’re used to while moving forward. Focus on form, not on speed. Do two or four reps of 50 to 100 meters.

This is the last of our running drills. Who has tried them all and worked them into your weekly routines? Bonus points for anyone who can name all 8 #RunningDrills we’ve talked about over the last several weeks. Just so you know…if there is a tie between a few crew members for the “Top Challenger” of the month, I will go back and look for the #BrowniePoints and #RunningDrills to determine who gets this months medal. Every little bit counts in the race to the finish! 🙂

Think about the week ahead and plan NOW to fit in your workouts. Good days for speed work are Tuesday or Wednesday because that will give you plenty of time to rest up and recover before our long runs this weekend. Planning ahead may mean the difference between getting it done or life getting in the way. It’s all about your mindset…so plan now to make it happen. When you post that today’s workout is “done” tell us when you will fit speed work into your plan this week. There is no wrong answer but writing it down will help you get it done later.

For those who have to go to work but want to watch our fellow runners be Boston Strong today…you can watch the race live on your computer or phone here.

Have a fabulous Monday Core Crew! Plan for the week ahead and let’s make it awesome! 🙂

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Day 4: Who is Most Awesome Today?

who is most awesome

Where do I even start? I have so many thoughts running through my head about this weekend…and honestly I’ve barely scratched the surface of reading all your posts. From Nina Perez’s super long amazing 100 mile race, to all the incredibly awesome PR’s like Carol Goodman, Heather Cumbo, Beckie Finley, Jennifer Stoner, Chad Moye, Lisa Lasseter and more as I’m sure I’m missing someone…. to Tiffany Reed DeTardo’s killer treadmill workout…so many WINS this weekend!

My heart is filled with pride over all the hard work everyone is putting in and I hope you all  know that each and everyone of you is a champion! Keep working hard and pushing to reach your goals. Every step forward is a tiny win that leads to greatness.

Before we get into today’s exercises, a little recognition is in order….Challenge winners for March! Our first Challenge winner is someone who had tons of determination this month. She made a commitment and powered through the entire month with ZERO excuses. She posted each day’s completion and supported her team the whole way…

Marion Syverson…you are a ROCKSTAR!!! I am so proud of you and I hope you are just as proud of yourself!!

Challenge winner #2 is someone that stood out to me the entire month. She’s a little shy and quiet, but she cheered on her fellow Core Crew members and pushed herself everyday wether it was at a race or getting the challenge exercises done. She got 28 days done in March and was a fantastic cheerleader who constantly built up her fellow challengers with words go encouragement and support. She is the epitome of a true winner, and a sweet woman who I am proud to call my friend….

Catherine Wogoman….thank you for being a part of our Core Crew and Congratulations on being a March Challenge winner! 

Thank you to everyone who came out to our Melting Pot dinner last night! It was a blessing to meet everyone and spend time together. Our Crew is from all over the world but each of you is special to me and even If you don’t live close…I know we will meet one day! 🙂

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Alrighty…back to work crew! I know we all put in lots of work this weekend so there’s probably some soreness going around…but today is leg day…a day no runner can afford to miss! We are working our inner thighs and there are some exercises that may be new to you…please watch the “how to” videos to make sure you are doing the exercises correctly.

Day 4 exercises:

  • 50 Jumping Jacks
  • Bridge with Inner Thigh Squeeze – 2 sets of 10
  • Inner thigh Leg Lift – 2 sets of 10
  • Side Step with Squat – 2 sets of 10
  • Plank – :30 (2X) If you can hold your plank for 1 min…please hold it longer!
  • 25 Crunches

one room cardioBonus: How about a little #OneRoomCardio? If today is a rest day from running…take a few extra minutes to get your heart rate up and your metabolism pumping!

Running Drills & Speed Work: I usually put these in on Mondays so you can work them into routine throughout the week…but this is already getting really long so watch for these extra drills tomorrow 🙂

Stretches: With all the racing and mileage logged this weekend I want EVERYONE to put some extra time into stretching today. Most runners stretch AFTER they get injured but we are taking a proactive approach and doing it BEFORE we get injured. Here’s our 7 Key Stretches for Runners. Love them y’all they feel amazing and will keep your muscles limber and soft.

Please tell your Challenge winners how proud of them you are…and if you want that April medal…work hard for it this month! Post everyday so we know you’re getting it done… on top of winning that medal you will be stronger, leaner, toner, fitter, faster….there’s no where to go but up!

Let’s get to it Core Crew…it’s Monday and you all know rule #1… 🙂

NeverMissMonday