Day 25: Love Ab Day!

You all know Wednesday is one of my favorite days this month! I love this ab work! 🙂

In fact, I give our Wednesday abs a….

screen-shot-2017-01-24-at-6-25-35-pm

Do you love it too?

You know what we’re doing…but here’s today’s list. It’s fun…so have fun with it! 🙂

Day 25 exercises: 3 sets of 15 

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

  • Mountain Climbers – Slowly pull legs in one at a time using your core muscles. Don’t rush this exercise!
  • Standing Oblique Crunch – Use your core! Don’t rely on your legs… this is ab work!
  • Russian Twists – If you’re not already, add weight to this move. I use an 8lb medicine ball because it’s easy to hold.
  • Plank – :60 (your choice)

Bonus: Daily Abs – Another favorite! How many rounds do you have in you today? 2? 3? 4!?! 🙂

Daily Abs

Challenges: We are getting so close to the end of the month. Keep going Crew you are killing it!

  • Burpees – 55
  • Push Ups  Beginner – 17
  • Push Ups Advanced – 90screen-shot-2017-01-24-at-6-46-58-pm
  • Squats – Rest

Who’s doing a little dance for no squats today? Awe…come on…you know you LOVE SQUATS SO MUCH!! 😉

Happy hump day Crew let’s GETTTT ITTTT!!!

Day 11: Let’s Plank!

screen-shot-2017-01-10-at-7-19-50-pm

We know that we can’t run our best without a strong core, the muscles in our abdominals, lower back, and glutes. They provide the stability, power, and endurance that runners need for powering up hills, sprinting to the finish, and maintaining efficient form mile after mile.

Today’s workout is devised to strengthen the specific core muscles we need for bounding up hills, sprinting to the finish, enduring long distances, and preventing common running injuries!  You got it…time to plank! 🙂

Day 11 exercises: 3 sets of 10 

****Click here for how to videos**** 

  • Mountain Climbers
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your choice)

Bonus: Planks for Runners – 2X

planks-for-runners

Challenges: 

  • Burpees – 30
  • Push Ups Beginner – 9
  • Push Ups Advanced – 40
  • Squats – 120 (going up! 😉 )

Speed WorkPick up on pickups – “Speed Play” 

Speed play is the simplest form of speed work. “We simply introduce pickups during a run,” says Bob Glover, who supervises training programs for the New York Road Runners Club.

Pickups are segments of faster-paced running injected into an existing run.

In this first step, runners on a favorite 3-mile course begin choosing landmarks and running to them at a quicker-than-normal pace.

“It might be the next street light, it might be the top of a hill,” says Glover. “We tell them to do six or eight of these during the run.”

Same loop, same scenery, just the occasional decision to run slightly faster for a while.

“This takes away the stress of going to a track,” says Glover, “because in the minds of many of these people, you don’t go to the track unless you’re good.”

FARTLEKS!!! Go out and choose small portions of your run to pick up speed. Have fun with it!


We know we need strength work for our upper and lower body, but our core is so important. It’s the premise of our little family and these workouts WILL help you reduce back pain, run stronger, run longer, and run faster.

Get moving Crew! Let’s plank and get…

screen-shot-2017-01-10-at-7-34-55-pm

Day 4: Refuse to Give Up

screen-shot-2017-01-04-at-5-57-46-amGood morning! Rough night for me in Florida…it is WAY TOO HOT HERE! UGH!

I refuse to turn on the AC in January but we sleep with the windows open and I gave in and let Silas sleep with me last night. MISTAKE!

He tossed and turned in the heat and made me miserable…but I refused to give in and turn the AC on. Suffered through, overslept a tad, and will require a nap today.

No more giving in to little man sleeping with me…no giving in to the electric company in January, and no giving in on missing my workout!

Anyway…I did end up sleeping a little late so I will  end my rant now and get to the workout. 😉

Day 4 exercises: 2 sets of 10 

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

  • Mountain Climbers (Slow) – use a slow deliberate motion here to engage your core!
  • Standing Oblique Crunch
  • Russian Twists
  • Plank – :60 (Your Choice)

Ab Bonus: 50-100 Crunches 

Bonus Challenges: 

  • Burpees – 20
  • Push Ups Beginner – 5
  • Push Ups Advanced – 15
  • Squats – 60

Speed Work: Loved seeing the speed yesterday! Let’s see some more!

  1. On the Track: “High-intensity track sessions move the muscles through the full range of motion, improving elasticity and enhancing coordination between your nervous system and muscles. With time, you’ll develop a more efficient stride at all your paces.”HIIT It: Begin with two 100-meter accelerations that include 40 meters at top speed, with 2 to 3 minutes of walking or jogging between.

    Build to 6 x 150 meters hard, including 80 meters at top speed, with 3 to 4 minutes jogging or walking rest.

    Over time, increase the number of repeats to 10, lengthen reps to 300 meters (running nearly the entire distance at top speed), or reduce the rest interval to one minute.

  2. On the Hills: Inclines are a great venue for superfast speedwork. Compared with a flat surface, hills reduce the impact on your legs and limit your range of motion, thereby lowering the risk of strains and pulls. Plus, hill repeats build muscle power, which helps you run more efficiently on level ground, says McConkey.

    HIIT It: On an incline, start with three 30-second moderate repeats and walk down the hill for recovery.

    When this becomes comfortable, progress to 4 x 1 minute near all-out efforts with a downhill jog and an additional 30 to 60 seconds jogging or walking rest.

    Over time, add additional reps, extend effort length up to two minutes, and aim for steeper hills.

Speed Workouts for Beginners: When you’re just starting out, any type of interval—even alternating walking with jogging—will challenge your body in new ways.

Incorporate one of the following workouts each week to introduce intensity and boost your speed.

  1. Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.
  2. Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.
  3. Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

Sometimes we have to fight for what we want. Fight for time, fight for energy, fight for the mindset to get it done…

Don’t give in Crew. If you want it…fight for it!

screen-shot-2017-01-04-at-6-11-49-am

 

Day 29: Two Days Left!

screen-shot-2016-11-29-at-5-14-20-amOnly 2 more days left in November Crew!

We’ve worked so hard this month and there’s no quitting now. Push hard…one day of Abs and one day of Hips….then we start a brand new fresh month!

Don’t let these last two days of November slip away…it’s been a great month so finish strong!

Day 29 exercises: Abs – 3 sets – :30 per exercise

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

  • Roll Up
  • Pilates Scissors
  • Bird Dog Crunch – right side
  • Boat Pose
  • Bird Dog Crunch – left side
  • Side Planks – :30 each side

Bonus: Russian Twists – 4 sets of 25 (100 total) – Use weights!


Speed Work: Gear Shifter (Fartlek Run)

It’s important to focus on getting into the exercise habit; making your run a regular part of your routine, finding times and places to exercise that feel convenient and comfortable, and finding a way to enjoy it so you keep it up for the long term.

To get fitter and faster you can add time to your workout or increase the distance you cover. But you can also add structured workouts to your routine. These structured workouts, which involve running specific intervals or time or distance at a specific pace, help you develop endurance, speed, and stronger legs and lungs. And they can keep your exercise regime from getting stale.

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.”

This workout will elevate your heart rate, boost your fitness and calorie burn, and keep you from falling into a rut with the same easy pace. It ups the intensity, recruits different muscle fibers, and makes running fun!

Speed work is another way we can help stay injury-free. If you run the same pace all the time, you recruit the same muscle fibers, in the exact same way over and over. This same repetitive motion can cause common overuse injuries, like runner’s knee and IT-band syndrome.

Susan Paul, coach, exercise physiologist, and founder of the Orlando Track Foundation says, “If you mix up your paces, you recruit different muscle fibers, and some different muscles. You get more balanced out.”

This is a more structured fartlek session then we’ve done previously. Instead of just picking a distance and running to it, peek at your watch and try to hold the pace for the specific times set out above. If you do a run/walk, use the “easy/conversational” pace as your walk. This kind of workout can be done on a track…but it can also be done on the road so there’s no excuses! Go outside and ramp up the speed!

Remember, speed work isn’t just about getting faster. It also promotes stronger legs and lungs, gives us more endurance, and keeps our workouts from getting old and boring.

What do you have to lose? Try it!!


That’s all for day 29 Crew….abs, Russian Twist bonus, and our Gear Shifter speed work. At least plan your speed work to make it happen this week.

If you’re thinking about slowing down in these last two days…think about what kind of athlete slows down when they see the finish line.

YOU are an athlete…don’t slow down. Sprint towards that finish line and cross it with power and strength!

screen-shot-2016-11-29-at-5-22-07-am

Day 14: Abs On FIIIRRRE!

It’s FRIDAYYYYY!!!!

screen-shot-2016-10-14-at-3-41-20-am

Time to set those abs on FIIIRRRRE and get ready for a fabulous weekend full of long runs, races, and fun family time!

Ab day always makes me feel so good. I love working out that area since it’s one that I know ALWAYS need some extra attention…

Let’s get it done and move on to the fun stuff! Who’s racing this weekend? Who’s got a long run coming up to prepare for a race? Let us know so we can cheer you on!

Day 14 exercises: Abs – 3 sets of 10

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

  • Renegade Rows
  • Weighted Sit Ups
  • Dead Bugs
  • Heel Touches
  • Bedtime Plank

Bonus: 10 Minute Abs – Got a few extra minutes? Throw in this 10 minute abs routine to really set those abs on FIIIIIIRRRREEEE!!! 😉

screen-shot-2016-10-14-at-3-39-03-am

There’s a couple moves on here that might not be familiar so check below so make sure you have it all right.

Toe Touches: Let’s make this a lying toe touch. Reach for the sky!


Suitcase Crunches: We’ve done these before…this is just another name for them. Pull it together like like flying up a suitcase.


Scissors: The scissor exercise works all parts of your abdominal muscles to give you a flat and tight stomach.


Spiderman Crunches: Missing our daytime planks? Bringing them back today! You might know this one as a plank with knee to utter arm. Here’s how to do it.

Extra Credit: Round 4 – Who reads all the way to the bottom? Extra credit for being thorough and paying attention to details today! 🙂  Throw in one more round of our Day 14 exercises to get that fire rolling strong!

Who knows the song?? Come on…no Google cheating…who sings this one Crew? Hum it in your head while your setting those abs on fire today!! 🙂

screen-shot-2016-10-14-at-4-04-20-am

 

 

Day 30: Victory!

victoryWe did it y’all! 30 Days of an awesome strength challenge is in the books!

Well, after today of course… Close out the month strong with a killer ab day then grab this photo and shout it out to everyone…VICTORY IS MINE!!!

What an amazing month! So many strong, committed, hard working Crew members this month. I think this is one of the hardest working months we’ve had so far. I couldn’t be more proud!

Finish strong Crew! Victory is knowing you gave it your all…even when you didn’t want too. Victory doesn’t mean you didn’t miss a day…. It means you pushed through, stayed the course and are stronger, more confident and ready to conquer the world!

Day 30 exercises: Abs – 4 sets of 15 

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Daily Abs – 3 rounds! Daily Abs

GETTTT ITTTT!!!

That’s it for September Crew! The month has flown by yet again and it’s been fabulous. Take time to stretch it out today and get ready for those long runs this weekend.

Brand new month starts tomorrow…who’s ready???

 

Day 26: Rise Up & Attack

rise-up-and-attackLast week of the month…last Monday of the month…rise up and attack the week with enthusiasm!

Shoulder and Abs…sound like a strange combination?

Not really. Shoulders and abs are great complimentary bodyparts to work on in the same day. Since they are completely separate body parts, you don’t need to worry about support muscles of either muscle group tiring out.

With 4 sets of 15 coming at us today…we need enthusiasm, a little determination, and a lot of commitment to finish strong! Do you have it in you?

Day 26 exercises: Shoulders and Abs – 4 sets of 15

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

  • Mountain Climbers
  • Kettle Ball / Dumbbell Swings
  • Shoulder Presses
  • Plank – Your Choice (:90 2X)

Bonus: #BeastModeMonday

With our regular 4 sets of 15…this bonus is not for the faint of heart…or for those with little time on a Monday. But hey…if you like to go beast mode on Mondays, this one is for you! 3 sets…because who doesn’t want to do 5 planks today?!? 😉

abs-shoulders-knees-toes

Military Press – Very similar to shoulder presses but at the top you’re going to extend your shoulders all the way up. You can do these with dumbbells so don’t skip them if you don’t have a bar. Watch Scott Herman show us how it’s done.


Speed Work: This week’s speed work is a tough ladder workout. Since the intervals are longer, you want to start out a little slower and work your way faster towards the end. The last 2 sets of 400 meters…go all out!

How fast should you do running? This workout should be done at your 10K speed, which is slower than last weeks 5K speed but faster than you would run a half marathon. How does that translate into actual time spent running? Take your 400m from last week and add :10 – :15 then multiply by 4 for the mile, by 3 for the 1200 meters (.75 mile), and by 2 for 800 meters (1/2 mile). For your last two 400 meters (.25 mile) crank up the speed and finish strong at your 5K pace. Check out the pace chart below…

Ladder Workout:

  • Warm up – slow mile
  • Faster mile – 10K speed
  • 1200M (.75 mile)
  • 2x 800M (.5 mile 2X)
  • 2X 400M
  • Cool down – slow mile
  • Total of 5.25 miles

Tough workout…who will put on their big girl panties and give it a shot? If you raced this weekend, you get a speed work pass…don’t try this workout on tired legs. Rest up this week and just bust out some short, slow recovery runs. Don’t worry, we’ll have speed work next week. 😉

Pace Chart: Example for 30 minute 5K

  1. 2:10 – add :10 so that makes = 2:20
  2. multiply by 4 for your mile = 9:20
  3. multiply by 3 for .75 = 8 minutes
  4. multiply by 2 for 800M = 4:40
  5. 400M – Speed back up and try to hit those 400M times so go all out and run 2 400 meters in 2:10

screen-shot-2016-09-11-at-8-32-54-pm

Seems a little complicated but it’s fun and you when you’re done you will feel amazing!

Not feeling ready for the ladder yet? That’s ok! Throw in some fartleks (speed bursts) during one of your mid week runs. Choose an object in the distance and pick up the pace till you get there…see that light pole? How about that stop sign? Do 8-10 speed bursts in your run session. Remember to BREATHE deep. Belly breathing during speed work is essential to building your VO2 max and getting the most out of this workout!


After a HUGE racing weekend and lots of long runs, please take the time to stretch!

Last week of the month Crew! Let’s go hard and finish strong cause good things come to those who sweat! 🙂

screen-shot-2016-09-26-at-4-38-34-am

Day 23: Making Progress

screen-shot-2016-09-22-at-8-16-29-pmEvery workout is a step towards our goals…let’s make some progress baby!!

While running doesn’t directly target our abs, we can certainly use it to help define our abdominal muscles. After all, it burns the layers of fat that prevent your abs from appearing.

But sadly, running alone won’t do the job. We have to eliminate those extra calories from our diet that turn into belly fat. Even if we run 50 miles a week, our belly won’t vanish if we eat donuts and french fries all day long.

Healthy eating and running are a great start, but you know we need to do even more…time to make some progress on our core!

Oh yea…I messed up yesterday…OOPS! Time to step up our planks to :90 Crew…you got this!!

Day 23 exercises: 4 sets of 15

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:90 2X)

Bonus: Stick Crunch – 2 sets of 15

Benefit: Strengthens the abdominal wall and improves the stability of the pelvis and lower spine during running.

Lie on your back, bend your knees, and draw them as close to your chest as possible. Grasp any type of stick or rod (such as a broom handle) with both hands, positioned shoulder-width apart. Begin with your arms extended straight toward your toes. Now squeeze your abdominal muscles and reach forward with the stick until it passes beyond your toes. (This is a very small movement—just a few inches.) Pause for one second and relax.

Here’s a super quick video to show you how it’s done.

Take a few minutes to stretch out and roll those legs!

YAY for Friday!! Let’s get this workout done and get ready for another fabulous weekend. 🙂

yay-its-friday

 

Day 16: Short and Sweet…

short-and-sweetToday’s workout is short and sweet so let’s get it done and move on to the weekend!

It’s an early up and out the door for me and some Jax Crew members so I’ll let you find your motivation to get today’s ab work done. 3 sets of 10 + a few rounds of Daily Abs and you’re good to go!

But hey…our workout is short and sweet so all the more reason to watch what you eat! 😉

Day 16 exercises: Abs – 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs Daily Abs

How many rounds do you have in you today?

All that’s left is thinking about your weekend plan. Hydrate, rest, think about your pre-run meals, and STRETCH!

Don’t forget what we’ve done this week. Throw in a back bend and a straddle stretch to open your back, shoulders, hips, thighs, and hamstrings. So many areas hit with just two stretches.


Quick Racery update from last night. If you logged some miles screen-shot-2016-09-15-at-6-29-08-pmafter about 6:30pm those aren’t counted in this update.

The top teams are pretty neck and neck. I know we’ve got some serious miles being logged this weekend so I’m excited to see where we stand on Monday!

Love you all and will see you after 22! Time to chase some dreams…run out of breath…then keep running! 🙂

chase-dreams-keep-running

Day 9: No Six-Pack Needed

screen-shot-2016-09-09-at-5-26-08-am

Six Pack Abs are a highly coveted physical attribute in the world of health and fitness. The pursuit of health perfectionism has become an obsession, and a thin waistline adorned with six-pack abs is at the forefront. But chasing a body shaped by conventional standards of attraction and achieving an ideal midsection can turn out to be a long and dangerous road,  leading to hormonal, emotional, and physical issues.

This isn’t because six-pack abs are inherently bad or unhealthy, it’s because the pursuit and achievement of six-pack abs can bad and unhealthy for us.

Why?

1. They serve no functional purpose. 

Having a visible six-pack serves no functional purpose for the human body. This is because defined abdominal muscles are usually the result of extraordinary leanness, not increased functionality and strength. While having a strong, stable core is most definitely necessary to support the body – it doesn’t have to be visible to function properly.

2. It won’t make us any healthier.

Because having a six-pack serves no functional purpose, it’s safe to assume it also doesn’t provide any added health benefits. There are plenty of healthy, fit and athletic men and women without a six-pack, many of whom are stronger and faster than those who sport abdominal definition.

4. It’s important to support our body with food.

To achieve the leanness needed see abdominal definition, we have to eat less food than our body requires. As a result, it’s easy to become obsessed with food intake, and it becomes was all you think about every-second-of-the-day. Eating below our necessary caloric needs, means not recovering well from training, and being much more prone to injury. This also leads to bouts of depression and anxiety.

Having a healthy relationship with food and being in love with how it nourishes our body, is the best outlook. Loving the way we look, what our body does for us, and not thinking twice about eating chocolate at 3pm is worth way more than anything a six-pack has to offer.

7. We have other fitness goals. 

Achieving a six-pack takes a hella lot of work. When abdominal definition is the end-goal, almost all of your fitness time must dedicated to becoming lean. This is not our end goal. Our end goal is to become stronger, faster, and healthier.

It’s important to love our relationship with fitness. We don’t need to spend hours working on our core, we just want to be strong enough to carry us through our tough runs and look decent in our clothes. We want to do activities that we enjoy, not spend hours doing core work.

We want to be healthier, stronger, and more fit…but that doesn’t mean we have to have that “coveted” six pack abs.

screen-shot-2016-09-09-at-5-43-52-am

Don’t worry about pleasing this two percent of people because six-pack abs are not requirement of physical attractiveness, and pursing a six-pack would be a complete waste of our time.

Six-pack abs are not inherently bad or unhealthy. If you’re sportin’ a six-pack and have a vibrant, healthy body and outlook on life – keep at it! But next time you’re inclined to “pin” an image adorned with six-pack abs designed to tell you “your body isn’t good enough unless it looks like this” – I challenge you to ask yourself, “Who am I doing this for?”

Let’s be healthy, strong, and fit. Let’s work towards reaching our goals, without obsessing over the perfect body image. Yes you need to watch your caloric intake…but not to the point of obsession. Be mindful, without going to far.

Today’s workout will help you achieve your goals, without taking all day!

Day 9 exercises: 3 sets of 10

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

  • Crunches
  • Dumbbell Side Bends
  • Russian Twists
  • Plank – Your Choice (:45 2X)

Bonus: #DailyAbs – There’s always the options to do a little more…but our Daily Abs routine is quick and efficient. Do a few rounds for an extra burn, then enjoy your day. Relax, get some rest, hydrate, stretch, roll out your legs…and get ready for those long runs!

Daily Abs