Day 12: Consistency…Refuse to Give Up!

screen-shot-2016-10-12-at-4-45-13-amHey Crew! The Chicago Marathon is over but there’s no more time to rest. Lots more fun races to come and goals more goals to reach!

Consistency is the key to life long health and fitness and our ab exercises are waiting…

I’m excited and proud to say that the scale has also stayed consistent throughout my marathon training this season. Training for MCM last year, I gained weight…but this summer I was able to stay the course and keep the weight off.

Thank you all for keeping me motivated and accountable along the way! Next up…Rock N Roll Savannah! It was such a blessing to meet Martin, Deena, and Alicja in Chicago…and now I get to look forward to meeting so many more of you in Savannah. The gifts keep coming! 🙂

Let’s get to work Crew!

Day 12 exercises: Abs – 3 sets of 10

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

  • Sharon’s Walk Down Plank
  • Lower Body Russian Twist
  • Stamding Side Crunch
  • In and Outs
  • Bedtime Plank

ab-pyramid

Bonus: #AbPyramid

Bringing back another old favorite today. Throw in this Ab Pyramid to round out today’s ab work and feel the burn! There’s no reason why you can’t have those flat abs…but you’ve gotta do the work!

Speed Work: Silly me…I forgot all about this week’s speed work. Let’s keep it fun and simple and throw in some fartleks this week. Super simple…during your run today, throw in some speed! Pick a spot in the distance and run as fast as you can to that spot…slow it down and recover, then do it again!

Fartleks are a great way to build some speed into your workout and increase your heart rate…another great way to bur some extra calories and work towards those flat abs! 🙂


Extra Credit: Calorie Counting – We all know abs are built in the kitchen so today we are counting calories. Do you know how much you really eat? Counting calories is a great way to see what you’re taking in…and I bet you’ll be surprised how quickly it ads up. If you are not familiar with counting calories a great way to get started is by using the MyFitnessPal app.

Download MyFitnessPal and “friend” me so we can help keep each other accountable. It’s really easier than you think to keep track of what you eat and if you want to lose weight and tone up, this app will help you reach that goal! With the holidays right around the corner we need to be aware of what’s what and consistent with our diet. Make the commitment NOW and be ready to look fabulous in your holiday attire. Who doesn’t want to walk into their family holiday parties and have everyone saying, “OMG, you look amazing!” 🙂

If you feel like slacking today…think about those goals you want to reach then get up and MOVE! You don’t have to be perfect, but you do have to be consistent!

Refuse to give up and make it a great day Crew! 🙂

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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