Day 19: Increased Awesomeness

increased awesomenessWhy are we active every day?

Why do we do our best to make good food choices?

Because daily exercise and healthy eating leads to increased awesomeness!

We’re not perfect. We don’t always make the best choices…we don’t always get our exercises done…but we try!

We are active. We support each other and hold each other accountable. We know that the more good choices we make…the more awesomeness is coming our way!

Friday is Ab day and ab work must be done. We need a strong core to stay stable and upright when we’re running and to keep our hips in line and rest of us working properly. But if we don’t make healthy food choices…all those ab exercises don’t count…so make a conscious effort to make good choices today Crew!

Day 19 exercises: 3 sets of each workout

  • Daily Abs
  • Standing Abs
  • Plank Challenge Day 19 – High Plank Reach (:45 3X)

Plank Challenge – Day 19: High Plank Reach – Simple plank…but won’t be easy! Here’s the steps. **We have a few people dealing with shoulder issues…please just do a regular forearm plank if you are having pain.

  1. Assume a high plank position.
  2. Walk your hands as far forward as you possibly can, drawing your navel in and squeezing your butt.
  3. Hold for 45 seconds; do three sets

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Bonus: Ab & Squat Challenge – Day 19: So yesterday was a rest day…OOPS…so take today as a rest day…or bust out day’s easy. 😉

  • 5 Sit Ups
  • 5 Crunches
  • 5 Squats

That’s it…no extra credit. Just stretch, hydrate, eat well…and get ready for those long runs!

Paula, Amiee, Jessica, Diane, Heather, and I are all going long today to get it out of the way before the weekend. Amiee and I are doing 22, Paula is hanging for 20, and Jessica is going for 12 (her longest! 🙂 ) Not sure how long Diane will hang with us but she’s a beast so we’ll be chatting it up for hours. 🙂

Make good choices Crew…take the road to increased awesomeness!

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Day 12: Motivation Dust

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Lacking motivation today? Need some fairy dust to give you energy and get you moving in the right direction?

I wish I was a magical creature and had a mythical motivation dust to help you through your workout and your day. Truth is…you don’t need magic to find your motivation. You’re part of the Core Crew and you have all the motivation you need right inside you!

Intrinsic motivation is part of who you are….all you need to do is reach down deep and bring it out.

You’re magical fairy dust comes from four factors: enjoyment, control, interest, and confidence.

Enjoy what you’re doing, have control over your environment, be interested in the activity, and know you can be successful. These four factors are your magical fairy dust.

What does this mean for our Friday? Find the fun in your workout, take control and pick the exercise that interests you most, then remember that you are strong and powerful and can get through anything you put your mind too.

So today’s workouts are the Standing ab and Daily ab routines. Our calendar says to do each one twice….but today you have the choice. Pick which workout you like better and rock it out! You can do today’s plank or choose any plank that we’ve done this month. Make it fun and make it yours. Feel the burn in your abs and find the confidence that is already deep down inside you.

Day 12 exercises: Your choice – 4 sets of abs

  • Standing Abs
  • Daily Abs
  • Plank Challenge Day 12 – Low Side Plank with Hip Dips (:45 3x) or choose a plank that you like and knock it out.

Plank Challenge Day 10 – Low Side Plank with Hip Dip:

Bonus: Ab & Squat Challenge Day 12

  • 45 Sit Ups
  • 60 Crunches
  • 70 Squats

No extras on Friday but you can always do another set of abs! Or take time to stretch out those legs and get lots of rest because it’s almost time to go long!

Our 7 Key Stretches for Runners or Yoga for Runners are both great ways to get lose and limber for the weekend!

I’m not the fitness fairy….but I do believe in you. Now get up and get moving Crew! 🙂

no magic potions


Day 5: Pressure Makes Diamonds

no pressure no diamondYour FAITH must be bigger than your fear.

Your DETERMINATION must be stronger than your excuses.

You must apply consistent pressure to form a diamond.

No pressure…No Diamond.

It takes hard work to get results and those toned, tight abs you want…won’t happen without the same consistent pressure that forms diamonds.

Is your faith in yourself bigger than your fear of pain and soreness? Is your determination stronger than your excuses? Are you willing to apply enough pressure to form diamonds?

Day 5 exercises: 2 rounds of each workout

  • Daily Abs – 2 rounds
  • Standing Abs – 2 rounds

Bonus: Ab & Squat Challenge Day 5

  • 5 Sit Ups
  • 10 Crunches
  • 20 Squats

Extra Credit: Atomic Crunch & Runner’s Crunch

Thank you Traci Hart Caldwell for suggesting these great ab moves! Who’s for a little competition today? We’re going to do 1 as many reps of each of these exercises as possible for 1 minute each. Atomic Crunch for 1 minute then the Runner’s Crunch for 1 minute. Let us know how many you were able to do and let’s see who added the most pressure to their diamond today!

Atomic Crunch: Watch this video to see how to do the Atomic Crunch

Runner’s Crunch: Here we go with one more exercise for 1 minute. Watch this video and see how it’s done then get to work! How many can you do….while keeping that tight controlled form?

If you’re feeling the pressure…you’re doing it right!  Let’s make some diamonds Crew! 🙂

Diamonds shine brighter with pressure

Day 6: Discipline-The Bridge Between Goals and Accomplishments


Running is a Discipline whose virtues carry over into every aspect of your life.

It is not only true that everything you do affects your running…but your running affects everything you do.

Running teaches you to distinguish between “wishing” and “wanting.”

Lots of people “wish” they could do their best, but they aren’t wiling to make the lifestyle changes necessary to turn their wishes into reality. Running is about setting goals and wanting those goals so passionately that you make the sacrifices necessary to attain them. Even when you don’t attain your goals, the experience of chasing them empowers you.

In life we must distinguish “wishing” from “wanting.” The skill set and attitudes you develop in pursuing those goals you want in running and fitness are the same skill set and attitudes that will empower you to move beyond wishing to achieve those goals you want to attain in every aspect of your running career…and the rest of your life.

Running encompasses every aspect of your being — what you eat, what you drink, how much you sleep, how you arrange your life, how you spend your time. Running is a lifestyle that demands you embrace a disciplined approach to everything you do, because everything you do affects your effectiveness as a runner. Everything you do shows up with some immediacy during a road race…and no other sport is quite like running in this regard. Running is more than a sport…it’s a lifestyle.

Do you have the discipline it takes to reach your goals? To go the extra mile and work on your strength, flexibility, speed, and eating habits? All of these factors play a role in how well you feel, how you look, your mental state….and wether or not you’ll reach your goals.

Make the commitment…one day at a time, one workout at a time, one meal at a time. Choose to make being healthy a lifestyle.

Day 6 exercises:

  • 50 Jumping Jacks
  • Frog Sit Ups – 2 sets of 10
  • Oblique Crunches – 2 sets of 10
  • Reverse Crunches – 2 sets of 10
  • Plank – :30 – 1 min (2X)
  • 25 Crunches

standing abs

We have some “new to us” exercises today so check out our “how to” videos to see how to do them correctly.

Bonus: Since all of our ab exercises are on the floor…how about throwing in some #StandingAbs to round out the day?

Running Drills & Speed Work: Hamstring Extensions and 1/4 mile repeats are on the schedule this week. Click here and scroll down to see how to do each of them and work them into your routine today!

When your done…take a few extra minutes to stretch those abs and run through our 7 Key Stretches for Runners. Remember that flexibility and muscle softness will ward of injuries and keep you on the road!

Ab Stretches:

Discipline will separate those who will reach their goals…and those who are still just wishing for them. Who will you be today?

Make the time Core Crew…get it done then tag your post with #Discipline and let the Crew know YOU HAVE IT!

Smile and make it a great Hump Day! 🙂