Day 17: That Lovin’ Feeling

Screen Shot 2016-08-16 at 7.04.22 PMWhat kind of workout gives you that lovin’ feeling?

Is your definition easy, quick, and fun? Or does it need to be long, tough, and  painful?

No matter what gives you the warm and fuzzies…the best workout is always the one that is done!

We might hate doing it but we LOVE finishing it! And you can’t get it done until you get started…get up, get moving and get that lovin’ feeling!

Wednesday is hands down my favorite workout day this month. These moves are challenging but fun and a great full body workout.

Day 16 exercises: 3 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge and Press
  • Single Arm Deadlift to Hop (No weights)
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 17 – Crouching Panther Plank (:45 3X)

Plank Challenge Day 17 – Crouching Panther Plank – This is a static plank..meaning no movement. Here are the steps.

  1. Place your wrists under your shoulders and your knees under your hips.
  2. Maintaining a flat back, lift your knees two inches off the ground.
  3. Hold this position hovering off the floor for 45 seconds. Do three sets.

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Bonus: Abs & Squat Challenge – Day 17

  • 40 Sit Ups
  • 50 Crunches
  • 60 Squats


Extra Credit: #WackyWednesdayWorkout

Wacky Wednesday Workout

This extra credit workout will be a quick way to burn some extra calories today. Run through it 3X.

Speed Work: Anyone doing speed work this week? If so I haven’t seen it… Hump day is a great day for speed! Click here for this week’s speed work and tag me when you’re done so I can see how fabulous you did! Your best is all I ask so give it your all and make us proud!

You might be tired…but not THAT tired. Yes, you can breathe…keep going till it’s done! You can’t get that lovin’ feeling till it’s done…so get up, get moving Crew!

youre legs aren't that tired

 

Day 10: Total Body Blast

Werkout of the Day

Ready for a hard and fast total body blast?

It’s Wednesday…middle of the week, and time to get to werk!

Day 10 exercises: 2 sets of 10

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

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop
  • Mountain Climbers with Towel or Furniture Movers
  • Plank Challenge Day 10 – Low Plank with Hip Dips (:45 3X)

Day 10 Plank – Low Plank with Hip Dips: We’ve done this one before but if you are familiar, or need a reminder, check out this video to see how it’s done.

Bonus: Ab & Squat Challenge Day 10 

  • 10 Sit Ups
  • 10 Crunches
  • 25 Squats

Extra Credit: Total Body Blast – This extra credit is meant to be hard and fast. You can do this pretty quickly so no “I don’t have time” excuses! 😉

Total Body Blast

Speed Work: Today is a great day for speed! Click here and scroll to the bottom to find this week’s speed work.

I’m heading to the track this morning with the PRS Running Club. I’ve been wanting to join them for a while now and I am excited! Can’t wait to share with y’all how it goes.

No fear Crew! Time to get to WERK! 🙂

 

Day 3: Today’s Reality vs. Tomorrow’s Potential

Screen Shot 2016-08-02 at 3.05.57 PM“You have to put in the time. You have to put in the miles. It doesn’t matter how fast or how slow you run now. You might not be as fast as So and So…but you have to learn to separate today’s reality from tomorrow’s potential.”

This quote is from a book I borrowed from Amiee Glatfelter-Cords called The Lola Papers, about a girl in training to race a marathon. She’s ran one before, but now she wants to do better.

This part stood out to me because even though our goals may seem far off, they are attainable. Our dreams scare us because they hold in their hands two options: failure and success. Are you willing to take a chance? It’s not a question….it’s a dare.

Dream big then go out and put in the work to make it happen because those goals that–if we pursue them with all we’re worth–are attainable.

Lola’s coach’s advice, learning to separate today’s reality from tomorrow’s potential, holds true with each and every one of us. You have the potential to reach your goals, but to do good work tomorrow…you have to do good work today.

Maybe you’re not as fast as So and So right now. Maybe one day you will be…maybe not. Only time will tell, but in the meantime…you have some middle ground to conquer!

Day 3 exercises: Full Body – 2 rounds of 10

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

  • Superman
  • Single Arm Reverse Lunge & Press
  • Single Arm Deadlift to Hop (no weight)
  • Mountain Climbers with Towel
  • High Plank – :45 (3X)

Plank Challenge Day 3: High Plank – The High Plank is just what it sounds. A plank in a high position with arms and body straight. This will test your arms, core, glutes, and leg strength. Hold on for :45 or as long as you can, take a break, the do it again. Three times total.

Bonus: Ab & Squat Challenge Day 3 

  • 5 Sit Ups
  • 20 Crunches
  • 35 Squats

Feel the Burn WorkoutExtra Credit: #FeelTheBurn

Wednesday is a great day to do a little more and cover some of that middle ground! Take a few extra minutes and tackle this #FeelTheBurn workout and tag your post to let us know you’re doing good work today to prepare for good work tomorrow!

Ready to tackle that middle ground? Let’s get to work and make this hump day count!

 

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!

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.