Day 29: Healthy Hump Day!

laziness fuels lazinessWhat will you choose today? Lazy or active?

This is so true! When we’re lazy…we feel tired, run down, sad, and even more lazy! And we eat bad!

When we’re active we feel powerful and happy, we eat better and we want to be more active!

The choice is always yours….what will you choose? CHOOSE ACTIVE!!!

Day 29 exercises: 4 sets of 10! 

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: #ShapeUp&SlimDownShape up and slim down bonus

Thank you Brandi for finding us this great bonus workout! I like the looks of this one….let us know if you like it too and we’ll throw it in the mix for future workouts as well. 🙂

How many rounds can you fit in your active schedule today? Try to run through the whole routine without a rest then take a break and go at it again!

Thigh Challenge: Day 29

  • Fire Hydrants – 47X each leg
  • Scissor Kicks – 120X
  • Inner Thigh Leg Lifts – 75X each leg

Lots to do today. Pick your activity level then get at it!

Some great ideas came in for July and I am working hard to put together a killer routine for us. Hope I can get it all done; workout, July Challenge, work, and watch the kids. Whew! It’s gonna be a long one….but I’m ready for an active day and I know you are too! Let’s do this Core Crew! Fuel up and make it an awesome healthy hump day!

Healthy Hump Day

Day 22: Wake Up and Be Awesome!

Good Ab Day

Ready for a killer Ab day?!? YES!!!

Wednesday is my favorite day this month…I love this ab routine!

You know you’ve worked your abs hard when it hurts to sneeze or laugh so today after you finish your workout find your favorite funny meme and post for us so we can laugh and feel all that hard work we put in! 🙂

First thing…when you get up…before you shower and get ready for work…let’s bust out the #MiniMorningWorkout again. It’s quick, fun and a great way to get our heart pumping first thing in the morning!

Mini Morning Workout

Day 22 exercises: 4 sets of 10

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :60 each side

Bonus: 100 Crunches in sets of 25 in between Day 22 exercises. Tag your post with #100Crunches!

Thigh Challenge: Day 22 – Love to see so many of you keeping up with the #ThighChallenge this month. Keep it up!

  • 35 Fire Hydrants
  • 90 Scissors
  • 6o Inner Thigh Leg Lifts

Running Drills: Grapevines – Yes I know I keep talking about it…that’s because I want you to do these running drills EVERY time you run! Before or after…either way they will help you improve your running form and efficiency!

Speed Work: Options, options options! Whatever you choose…give it your all!

  • Fartleks
  • Interval Sprints – 200M, 400M, 800M, 1200M, Mile Repeats
  • Tempo Run

Fun, fantastic workout coming at you today! Give it all you’ve got and make sure you…

Wake up and be awesome

Day 21: Reality Check

Guess What it's leg dayGuess what….it’s Leg Day!

Even though running gives us strong legs, we still need to work our hips, glutes, calves and hamstrings a little more to go the extra mile!

Day 21 exercises:

  • Balance and Reach – 20X each leg
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank UP and Downs – :60

Balance and Reach image

Balance and Reach: Check out the FB video to make sure you’re doing this exercise correctly. It is great for hip strength and will help you shift your strength into the bigger muscles giving you more speed when running. Make sure to use the opposite hand from the leg that is going backwards.

 

Bonus: #GoTheExtraMile – Time to step it up and go the extra mile…Bonus = extra round of Day 21 exercises. You got this!

Thigh Challenge: Day 21

  • Fire Hydrants – 32x each side
  • Scissor Kicks – 85x
  • Inner Thigh Leg Lifts – 55X each side

Running Drills: Grapevines

Speed Work: Pick your poison – Click here for options

We’ve got some slackers this month…and maybe you’ve been running and just skipping your strength work but time for a reality check…

Reality Check

Running is great and will help you lose weight…but strength training will help your body burn more calories and will translate into faster times, and a stronger, leaner physique. Grab the weights and get moving Core Crew! 🙂

 

 

 

Day 15: Embrace and Appreciate

Today I will

Day 15…halfway through June!

Each month when we hit the 15th, I always marvel at how quickly the month has passed and how proud I am of each of you! We push so hard each day in our personal and professional lives and sometimes we have to slow down and take a moment to appreciate what we have accomplished.

So today…in addition to everything on life’s “to do list” stop and take a minute to think about what makes you smile, what makes you get up each morning and keep going, about how far you’ve come…

If you’re feeling down, defeated, or just plain tired…remember how each day is a gift and take a moment to appreciate the the ability to wake up and see the day unfold…the ability to make each day the best one yet.

Day 15 exercises:  ****Click here for how to videos****

3 sets of 10 + Plank

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :45 each side

Bonus: #AbPyramid  Ab pryamid

An oldy but a goody…and one of my favorites! If you have a little extra time today…go back to the basics and work that #AbPyramid!

Thigh Challenge: Rest Day! 


Speed Work: Loved seeing all the speed work variations yesterday! If you didn’t get in some speed… stop thinking about it….just go out and push pace! Here’s some options:

  • Fartleks – “speed play” or unstructured bursts of speed
  • Intervals sprints – 200M, 400M, 800M, mile repeats with rest between sets
  • Tempo Run – Click here to read more about Tempo Runs
  • Progression Run – think negative splits

July Challenge: Since it’s the 15th, I need to start thinking about July…I know July already DANG!! All ideas are welcome! Love adding your favorite workouts in our routine and sharing them with our Core Crew so don’t be shy…what do you want to focus on next month?


Another hump day with lots of do….but most important today…appreciate life and everything you’ve been given. Embrace the day knowing that you have the power to make it great! 🙂

embrace each day

Day 14: Can You Handle the Speed Work?

cant handle the speedworkIt’s leg day!!! And what’s leg day without speed work?

Have you been getting it done? Or pretending it’s not important? Time to suck it up…get out there and prove to yourself that you CAN handle the speed work!

Day 14 exercises: 

  • Balance and Reach – 20X each leg
  • Squats – (50X)
  • Mountain Climbers – 50X
  • Plank Up and Downs – :45

Bonus: #SpeedWork

That’s right y’all…no getting around it today. Bonus = Speed. Suck it up and throw in some speed! There’s lots of options for speed work and I will let you pick your distance and pace. You can run intervals like 200M, 400M, 800M or even mile repeats….or you can do fartleks or a tempo run. Whatever you decide, remember to take breaks in between sets and always do a warm up and cool down!

Tempo Run ImageI’m not sure if we’ve covered Tempo Runs before so here’s some guidelines…

Tempo Run: A tempo run is a faster-paced workout also known as a lactate-threshold (LT), Aerobic-threshold (AT), or threshold run. Tempo pace is often described as “comfortably hard.” Tempo running improves a crucial physiological variable for running success: our metabolic fitness.

Why Tempo Runs Work: By increasing your LT (lactic- threshold), or the point at which the body fatigues at a certain pace. During tempo runs, lactate and hydrogen ions—by-products of metabolism—are released into the muscles. The ions make the muscles acidic, eventually leading to fatigue. The better trained you become, the higher you push your “threshold,” meaning your muscles become better at using these by-products. The result is less-acidic muscles (that is, muscles that haven’t reached their new “threshold”), so they keep on contracting, letting you run farther and faster.

Find the Right Tempo: To ensure you’re doing tempo workouts at the right pace, use one of these four methods to gauge your intensity.

  • Recent Race: Add 30 to 40 seconds to your current 5K pace or 15 to 20 seconds to your 10K pace.
  • Heart Rate: 85 to 90 percent of your maximum heart rate.
  • Perceived Exertion: An 8 on a 1-to-10 scale (a comfortable effort would be a 5; racing would be close to a 10).
  • Talk Test: A question like “Pace okay?” should be possible, but conversation won’t be.

The one real requirement of tempo running is that you stick to a steady, specific, planned pace. Beyond that you have many options. If you’re still unsure…think of your tempo run this way, “Tempo run: Running to the beat of your favorite song .”

Still confused or just want to know more? Check out these articles from Runner’s World and Competitor.com:

  1. Workout of the Week: Know Your Tempo
  2. Your Perfect Tempo
  3. What Exactly is a Tempo Run?

Thigh Challenge: Day 14

  • 25 Fire Hydrants
  • 60 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Screen Shot 2016-06-14 at 5.40.24 AMFood Challenge: I will be the first to admit that these past few days killed my “healthy eating commitment.” I threw caution out the window and just ate what I wanted…and I am feeling it. Time to get back on the wagon and start making good choices again….starting now.

Have you kept up with your commitment to eating healthy? If so…YAY! If not…let’s recommit together today.

Absorb it all then get to work and let’s have a terrific Tuesday Core Crew! 🙂

Terrific Tuesday

Day 13: T. G. I. M.

TGIM

After a fun, race filled, long run accomplished, fabulous weekend full of friends and good times…it’s finally time to get back to our passion and kick some Monday booty!

This girl has jury duty! I hope it’s interesting….but it will probably more like sitting around waiting to be sent home. But hey…I’m cool with doing my civil duty. Since I work from home, this getting up and taking a shower to look presentable on a Monday thing is throwing me off big time!

So I’ll keep is short and sweet and just say GET TO IT! 🙂

Day 13 exercises: Iron Strength Core Workout + Low Side Plank with Crunch (:45 each side)

Bonus: #FlatBellyWorkout Flat Belly Workout

Throw in one round of this #FlatBellyWorkout for a little extra Monday belly burn!

Thigh Challenge: Day 13

  • 22 Fire Hydrants
  • 55 Scissor Kicks
  • 40 Inner Thigh Leg Lifts

Gotta get moving so speed work and running drills will come tomorrow.

I know you wanted that extra hour of sleep this morning but….

workout instead of sleeping in

So get up…get moving…and start your Monday right Core Crew! Make it a great day! 🙂

 

Days 11 & 12: Weekend Loading…

Weekend LoadingOur weekend is loading and it’s gonna be a blast!

Down here in Jax we are eating, racing, eating, running some more…and partying!! I wish you could all be here to hang out with us but we will make sure to take TONS of pics!

Even though we do plan on having fun…racing and running is our love and we will be doing plenty of it!

Run for the Pies is Saturday night…and we will also be hitting the trails on Sunday morning. What are you weekend plans? Racing? Long run? Whatever your plans are…make them active and make them awesome!

Remember to take time to pamper yourself with some Yoga on Sunday! All the links you need for stretching and yoga are below.

Day 11 exercises: Long Run + Low Side Plank (:45 each side) + 7 Key Stretches for Runners + Thigh Challenge (if you committed)

  • 18 Fire Hydrants
  • 45 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Day 12 exercises: Yoga for Runners – Unknot Yourself  + High Side Knee Tuck (:45 each side) + Thigh Challenge

  • 20 Fire Hydrants
  • 50 Scissor Kicks
  • 35 Inner Thigh Leg Lifts

Bonus: #WeekendWarrior Weekend Warrior

This will be a tough addition but you don’t have to do it all at once. Grab a pen and paper and roll through it little by little. Knock it out by Sunday night and you can call yourself a #WeekendWarrior!


A few things to keep in mind this weekend…

  1. Don’t skip your workout!
  2. Don’t pig out! Continue to watch what you eat…but do give yourself a chance to relax and enjoy a few treats.
  3. Limit alcohol – Yes we will be having a few drinks…indulge…but don’t over-indulge.
  4. Drink lots of water!

Don’t let the weekend ruin your progress. Fight hard for Self Control!

Fight for Self Control

 

Day 9: Dangerous Firearms

Dangerous FirearmsIt’s Arm Day Crew!

Building strong arms will make us dangerous on the road and will carry us through those final miles when all we want to do is stop and rest.

Work hard today…build those strong arms that will carry you the distance!

Day 9 exercises: 3 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Extensions
  • Low Plank Arm Reach – :30

sexy armsBonus: #SexyArmWorkout

One round of each of these bonus exercises will get your arms fired up!

Thigh Challenge: Are your legs and booty sore? Mine are! Tomorrow is a rest day….but for today…keep pushing!

  • 15 Fire Hydrants
  • 40 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Putting off your weekly running drills and Speed Work? Today is the day! Get out there and bust out some slow skipping and 400m sprints. Sounds harder than it is….and you will surprise yourself with your strength and endurance!

When you want to skip it or quit early, remember…. Strength comes from overcoming

 

Day 8: Apple Core Strong

Strong core helps withWe know a strong core will help us become better runners….but there are many more benefits to core work!

Core work helps us lift strong and heavy, which makes us stronger runners…

Core work helps with posture, which makes us stand taller and helps us breathe better when we run…

Core work aids us in becoming more flexible…and flexibility allows us to continue running without injury…

Core work helps eliminate back pain, which means we can run more!

Yes all of these positive effects benefit us in other aspects of our daily life….we didn;t even mention a nice tight, flat tummy…but all we really care about is running… 😉

Core Work ROCKS! Let’s get to it!

Day 8 exercises: ****Click here for “how to” videos****

The calendar says 2 sets of 10…that’s a typo…we are stepping  up to 3 sets of 10 this week!

  • Knee Cross Crunch
  • Double Arm Reach
  • Side Imprint
  • Cross Body Chop
  • Medicine Ball Slam
  • Star Plank – :45 each side Screen Shot 2016-06-08 at 5.29.23 AM

Bonus: 5 Burpees + 10 Weighted Sit Ups between each set of core exercises

Hopefully breaking these burpees into 3 sets of 5 will make it seem less daunting and more doable. In between each set…knock out 5 burpees + 10 Weighted Sit Ups then tag your post with #AppleCoreStrong. Think about how strong an apple core is…it’s the core that holds it all together!

Thigh Challenge: So many of you are keeping up with the #ThighChallenge this month so far. Know what that tells me? My Core Crew has serious commitment in June! Love your dedication so far this month Crew! Keep it up! 🙂

  • 15 Fire Hydrants
  • 35 Scissor Kicks
  • 30 Inner Thigh Leg Lifts

Running Drills and Speed Work: Remember…if you are racing this weekend, you should skip the speed work this week…but you CAN still do the running drills! Want more info on these drills? Click here to see the why and how.

  • Running Drill: Slow Skipping
  • Speed Work: 6-8X 400M (3-4 miles with 1 full mile warm up and cool down = 5-6 miles total) Don’t forget to stop (or walk) in between sets and recover before going at the next 400M.

It’s Wednesday y’all…halfway through our week and closer to the weekend when us Jax peeps get to hang with Gwen and conquer Run for the Pies! So excited to race with everyone and enjoy our relaxing day by the pool on Sunday! I wish you ALL could be here to join us!

When it hurts and you want to quit…remember that a strong core will improve your technique, your strength, your stamina…and will compliment everything you do! Get through it and make it a great day! 🙂

strong core

Day 7: Balance and Reach

Bla Bla BlaNo excuses today Crew…. Go workout!

Today we are tackling the Balance and Reach exercise and I want you to take your time with this and really focus on building your hip strength by mimicking running form.

Balancing on one foot is tough…but this will improve our form and strength!

Day 7 exercises:

  • Balance and Reach – 20X each side (See FB video)
  • Squats – 50X
  • Mountain Climbers – 50X
  • Plank Up and Downs – :30

Bonus: 100 Crunches

Since it’s core month and I am a little sore again from yesterday, let’s push the limits a little and do some extra crunches! Tag your post with #LoveSoreAbs

Thigh Challenge:

  • 15 Fire Hydrants
  • 30 Scissor Kicks
  • 25 Inner Thigh Leg Lifts

Running Drills and Speed Work: This week’s running drill and speed work is below. If you need more info on these check out Monday’s post here with all the info. Remember you are welcome to reach out to me by PM if you need some help finding the right pace for you speed work.

  • Running Drill – Slow Skipping
  • 8X 400M

This Crew shows commitment every single day and that’s what it takes to get results. If you are sitting on the sidelines watching…what are you waiting for? Turn your interest into commitment and get up and get to work! 🙂

interest vs commitment