Standing Oblique Crunch

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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….

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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!!!

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Day 11: Let’s Plank!

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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 Work: Pick 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…

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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!

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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 27: Welcome to Wednesday!

Screen Shot 2016-07-26 at 4.22.35 PMYay for Wednesday!! Wednesday is by far my favorite day of the week this month. Well…I really like Saturday long runs too…but our Wednesday ab workout ROCKS!

TONS of activity yesterday! I LOVED it! Can you tell I’m excited at how many of you jumped back in and started towards a brand new ending? It makes me happy happy happy!! 🙂

Let’s keep this motivation rolling and bust out another awesome day today Crew! Ab day and miles on the road. FUN!!! 🙂

Day 27 exercises: 3 rounds of 10 

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers
  • Burpees
  • Plank – :60 (2X)

Bonus: #DailyAbs or RUN! Or both 😉 Daily abs

Got a little more in you for a few rounds of #DailyAbs today? I’ve been doing this everyday and dang, I can feel it working! Just a few rounds will fire up that core so push through it!

Feeling tight or have some pain somewhere? It happens… stretch out the soreness with our 7 Key Stretches for Runners or some Yoga for Runners. Either one is a great way to stay loose and shake out that soreness!

Still working on our August calendar and I’ve gotten some good stuff coming in but would love to see more! Thank you to Jan Peischel and Kacey Trapp for giving me some stuff you like…would love for others jump in and help me help you reach your goals!

Only a few PayPal notices trickling in. If you are due for August please click here and make sure you are set for our new month!

It would be helpful to know what you loved this month….pick a day you loved and tell me why you loved it.

Now get to work Crew…I want to see even more activity today! Don’t make me call you out next…. 😉

GETTTT ITTT Core Crew!

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Day 20: It’s Crunch Time

Lock and loadWe’re not doing tons of crunches…but with the month closing out quickly…be honest with yourself…how much time and effort have you put into getting that flat belly you want?

Lock and load Core Crew….It’s crunch time!

Keeping it short and sweet today…gotta get my workout in then go have some fun!

Keep those abs tight Crew! Think Flat Belly!

Day 20 exercises: 3 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers
  • Burpees
  • Plank – Your Choice – :45 (2X)

Bonus: #DailyAbs Daily abs

You might be getting bored with this bonus…but it’s quick and easy to throw in a few rounds throughout the day. Do a round here and there to keep your abs top of mind and it might even help you stay away from the kitchen!

It’s crunch time for that flat belly Crew…ready, set go!

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Day 13: Serious Abs Brewing

 

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Want to meet hose abs that have been brewing? I know I do! There’s lots of summer left and plenty of time to show off that tight tummy! Don’t give up on your dreams of walking around on the beach in that teeny bikini!

Wednesday is my favorite ab day…these moves are fun and when you do them right you can really feel the burn!

Take your time and move through each exercise with purpose.

Day 13 exercises: 2 rounds of 10

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

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Let’s see those videos! Keep your core tight and your body as still as possible. Use your core to bring your legs in and go slowly!
  • Burpees
  • Plank – :30 (2X)

Daily absBonus: #DailyAbs – How many rounds do you have brewing in you today?

Go through our Day 13 exercises slow…but run through this #DailyAbs workout quickly…from one exercise right to the next. Keep squeezing your abs tight through each circuit!

Extra Credit: When you’re done with your bonus…slow it down again and go through our day 13 exercises one more time! 😉

If you don’t feel the burn after you finish today’s workout…you aren’t doing it right!

What else is going on today? Running Drills? Speed Work? Healthy eating?!?

After all the hard work you put in today…don’t go and ruin it by putting crap in your body! It doesn’t matter what is around you, what your friend eat, what your kids eat, or how much time you have to prepare…what you put in your body is always your decision. How much you put in your body is your decision. No one forces you. You have no one to blame but yourself for not making smart decisions today…choose wisely!

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Day 6: Results or Excuses?

Results or ExcusesWhat are your goals? What kind of results are you striving for? Do you want to lose weight? Get stronger? Get tighter and toner? Run faster? Run farther? Complete a goal race feeling good?

What excuses do you come up with to skip your workout? Seriously…be honest with yourself and with us…what excuse do you use to skip it?

If you only put half effort into your workout, if you workout then eat a bunch of crap, if you  make excuses why you can only get it done every once in a while…whose fault is it that you don’t see the results you want?

My biggest goal is a tighter, toner tummy and stronger arms. My biggest excuse…eating crap. I know how to eat healthy…I know what foods to avoid…but sometimes my belly overrides my brain and I end up eating crap…yummy crap…but crap all the same. I have to make a new commitment every day to eat better…and I don’t always succeed. But I am trying and every day is a new chance to eat better. Taking it one day at a time.

What’s your excuse for not getting the results you want? Put it in writing and makes it more real. Be accountable. Put your excuses out there so we can help you over come them.

Day 6 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Standing Oblique Crunch
  • Dumbbell Squat to Shoulder Press Rotation
  • Single Leg Deadlift
  • Towel Mountain Climbers – Use a towel, paper plates, or furniture movers if you have them. Using something to keep your feet on the ground will force you to use your core muscles to pull your legs in. Keep your feet on the floor!
  • Burpees
  • Plank – :30 (2X)

Bonus: #KillerCoreWorkout Killer Core Workout

Today’s core work is quick so if you’re like me and want those tight abs…ditch the excuses and make the extra time for this Killer Core Workout.

Hip Lifts – There’s lots of ways “hip lift” can be interpreted. For today I want you to think side plank hip dips.  30 times each side.

The rest of the exercises should be familiar…except maybe the toe touches. This is another one that can be done many different ways. Today we are going to do a move similar to a V-Up without moving our legs. Remember to keep your legs as straight as possible and avoid swinging by using your core to pull you up. Check out the video below to see how it’s done.

Speed Work: Wednesday is a great day for some speed work! This week we are doing short bursts of speed with a quick recovery. Here’s your workout:

  • 6 x 200M (90 recovery between sets) 
  1. Warm up – 1/2 mile to 1 mile SLOW (conversation pace)
  2. Drills – high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery (:90 between sets)
  4. Cool down – 1/2 mile to 1 mile SLOW (conversation pace)

This is a fast workout and you will only run 2-3 miles TOPS. Your lungs may be on fire…but the cool down will help and you will recover quickly.

Your speed work can be done any day of the week but make sure you give yourself 2-3 days before and after your long run to recover. This is a hard workout and your muscles need time to rebuild!

Part of rebuilding your muscles includes eating protein within 30 minutes after your workout. Plan ahead so you know what you will eat when you’re done. Make sure it’s high in protein and your muscles will thank you!

When you’re done…take time to stretch! We don’t have a day dedicated to stretching or yoga this month but you know it’s important to make the time.

Rise above

Lots to do and plenty of reasons not to do it. Do any of these sound familiar?

<<<<<<<<<<

You are not the person you may have been in the past.

Rise above your excuses and get one step closer to your goal.

Start right now.