Day 1: Work For What You Want!

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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?

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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?

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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.”


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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!

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Day 18: Weak Bums

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Our “weak bums” contribute to injuries….injuries that no runner wants to deal with.

Strengthening the muscles of the bum, hip, thigh, and leg are essential for a runner to maintain power and health!

Our hip muscles control the mechanics of our knees, so if we have weak hip abductor muscles and poor hip rotator muscle strength, our knees are at a higher risk of injury from patellofemoral pain syndrome and iliotibial band syndrome. We’ve already seen a few studies this month about how weak hips cause issues…but there’s more!

A recent study published for runners and referred to on RunnersConnect.com looked at the contributions of three muscles — the gluteus medius, the gluteus maximus, and the tensor fascia lata (TFL) — to hip motion hip strength exercises.

These three muscles are of interest because they have distinct and significant roles.

  • The gluteus medius is the main abductor and external rotator of the hip.
  • The gluteus maximus extends the hip and assists with abduction and external rotation.
  • The TFL is an abductor of the hip, but because of its positioning, it can also contribute to internal rotation

According to John Fairclough, who published an article specifically about IT Band Syndrome in the Journal of Science and Medicine, “a tense TFL (tensor fascia late), because it connects directly to the knee’s lateral side via the iliotibial band, may increase knee strain that could develop into or exacerbate injury.

His final thoughts…

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So what does all this mean for us? Well…Runners Connect and this Journal of Science and Medicine study suggest 5 exercises that are specific to runners and will help us strength our hips, and prevent and treat injuries.

  • clamshells
  • sidesteps with band
  • single-leg glute bridges
  • bent knee donkey kicks
  • straight leg donkey kicks

Great news for us since we have done ALL of these exercises this month! So for today, let’s do them again. Bonus exercises today: side steps with band, single leg glute bridge, and both variations of donkey kicks. Don’t worry it won’t take too long. These exercises transition easily into the next one.

Day 18 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clams
  • Forearm Plank – :60
  • Pigeon Pose

Bonus: 2-3 sets of 10

  • Side Step with band (If you don’t have a band it’s super cheap and would be a good investment!)
  • Single Leg Glute Bridge
  • Donkey Kicks (bent knee)
  • Donkey Kicks (straight leg)

See below for slide show with photos of these exercises as reminders.

This slideshow requires JavaScript.

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She Power Virtual Half Marathon & 5K: Remember that “She Power” virtual half marathon/5K we talked about a few weeks ago? Jan let me know that it’s on sale right now for $25.50 so it’s the perfect time to sign up!

The virtual race will be in January and you can run it anytime within the month. You can run it all at once, or in pieces, but I think we will try to pick a date that a lot of us can try to run it “virtually together.” I will start an event in Strong to the Core so we can chat more about the date that works best for everyone.

Let us know when you sign up! Here’s the link:  https://131events.com/she-power/


So what’s on your schedule this weekend? Who’s racing? I know Jamie Murray is running the Philadelphia Half Marathon on Saturday and he’s gonna KILL it! 🙂 Jamie, ca we track you?  Anyone else doing this race or other races? Full? Half? Any fun 5Ks?

What about long runs? Tell us what’s on your schedule so we can cheer you on!

Remember….distance makes the heart grow stronger! So figure out your plan and get ready to GO LONG Crew! 🙂

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