Day 26: Brand New Ending

Screen Shot 2016-07-25 at 8.08.02 PMWhat if you could decide today to make a brand new ending to your story? Would you take that opportunity?

Or would you sit back and sulk about the bad choices you made yesterday…or last week?

You can’t go back and start over…yesterday is gone…last week is in the past…but you can start from now…right now…and make a brand new ending.

Don’t wait until tomorrow, or next week. Don’t put off working towards your goals one more minute.

Get up right now and move towards your brand new ending!

Day 26 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :60 (2X)

Bonus: Find one small thing that you can do today to work towards your brand new ending. Make a better food choice, push a little harder than you usually do, write down your goal and tell someone else what that goal is…be accountable.

These are just a couple ideas. Choose whatever makes you feel good, whatever makes you want to leave the past in the past and move forward starting today. I hope to see some great ideas and some fabulous steps towards lots of brand new endings!


Don’t forget about ideas for August! I want to know what you want to do and areas you want to work on. If you don’t speak up…I can’t help you reach your goals!

 

Day 19: The Balanced Athlete

Balanced AthleteThere are two types of runners: those who just run and those who are well-balanced athletes.

Well-balanced athletes do cross-training exercises and add strength work to their routine. These athletes are usually stronger, healthier, and more successful….they are also able to keep reaching new levels of performance.

On the other hand, runners who just run tend to get injured often and wonder why they aren’t able to make much progress over the long term.

Which athlete would you rather be?

Part of our well balanced lifestyle includes strong arms…and our triceps are no exception.

Our triceps help stabilize our shoulders and as they become stronger, the strength and stability of our shoulders and elbows increase. The functionality, flexibility and range of motion of our arm increases the more we work and strengthen these muscles.

We know that runner’s need strong arms to carry us through long runs and power us up tough hills. Today, feel that burn in the back of your arms…and use those strong arms when you hit the road.

Day 19 exercises: 3 rounds of 10

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

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – Your choice – :45 (2X)

Bonus:#GarageCircuitCardio  Garage Cardio Circuit

If you’re not running today…you need some cardio. Throw in 3-5 rounds of this Garage Circuit Cardio to get your heart rate up and burn some calories!

If you are running today…how about those hill repeats? If you missed it…click here for Monday’s post and scroll down to see what’s up.

Hill work can be done outside or on the treadmill and is a form of speed work that will make us stronger, more well-balanced athletes. Give it a shot!

Does your head scream no….while your heart whispers yes?

If reality makes you feel like it can’t happen…but hope tells you that it’s possible… what do you do? What’s the worst that can happen? You get a little bit stronger???

Listen to your heart and give it your best shot!

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Day 12: More Sweat Less Jiggle

Screen Shot 2016-07-11 at 6.02.42 PM

The only way to get rid of the jiggle is to sweat it off! There’s no way around it…toned arms that don’t waggle when we wave takes hard work and lots of sweat! Tuesday is tricep day…and these moves will target that arm jiggle.

If you don’t get sweaty…if it doesn’t burn…you’re not giving it all you’ve got!

finger waggle gif

Avoid the naughty finger waggle….

Get up…get moving….and get sweaty!

Day 12 exercises: 2 rounds of 10

****Click here for our how to videos for these tricep exercises****

  • Tricep Dips
  • Tricep Push-Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Bonus: #FitBodyHIIT

It’s all about sweating today and this Fit Body Hitt program will get you sweaty! Hit each super set hard then take a short (:30) break before you move on to the next set. Don’t rest longer though…get your breath and get moving again.

Don’t freak out over the :90 Plank and Wall Squat (Wall Sit). We’ve been doing these and you can hold these moves. YOU CAN! Give it your best shot and I promise you will surprise yourself with how strong you are!

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Running Drills and Speed Work: We got this week’s running drills and speed work on Monday. Have you made a plan to work it in yet? Without a plan the week will get away from you so plan it out NOW.

If you’re not getting the speed work in today….be accountable and tell us when you will get it done in your Day 12 post.

Click >>> Day 11: Stay Focused for to the link to our running drills and speed work for this week.

That’s it Crew…get to getting sweaty, banish that jiggle and make it a terrific Tuesday! 🙂

 

Day 5: To Die For Triceps

To Die For Triceps

I couldn’t be prouder of everyone working so hard on Independence Day! My Crew killed it!

With so much running…followed up by awesome leg work…it’s a great day to sculpt some “to die for” triceps!

Instead of being jealous of those beautiful arms we see on others…let’s get to work because those tight, toned, sculpted arms don’t build themselves!

Day 5 exercises: 2 rounds of 10 ****Click here for how to videos****

  • Tricep Dips
  • Tricep Push Ups
  • Tricep Overhead Extensions
  • Dumbbell Kickbacks
  • Burpees
  • Plank – :30 (2X)

Full Body BlastBonus: After all the holiday food and festivities…we need a little extra cardio in our life today. If you over-indulged… don’t beat yourself up. Just throw in this bonus routine and burn off those calories baby!

#FullBodyBlast

With a little downtime from racing, it’s back to the road training. Remember that you need your rest to stay healthy and injury free….but don’t forget your speed work!


Speed Work: 6X 200M (90 recovery between sets) 

Key here…run fast…but not as fast as you can. Get through all 6 sets of 200 meters (or .12 miles) then rest for 90 seconds and do it again.

Before you start, remember to warm up with a 1/2 to a full mile slow jog, then do your running drills, high knees, butt kicks, skipping, grapevines, then run through your sprints, then finish with a cool down…another 1/2 to full mile slow jog.

  1. Warm up
  2. Drills: high knees, butt kicks, skipping, grapevines (3 sets of 15-20)
  3. Sprints with recovery
  4. Cool down

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!

Ready for an awesome Tuesday workout? All that counts is how you do today. Take it one day at a time and those days will add up! Get up, get moving, and let’s GETTT ITTT Crew! 🙂

How you do today

Day 26: Stop Comparing…Love Yourself!

Love Yourself

We are all walking around with all these spot-checking body “shoulds” running on infinite repeat in the back of our heads. Stuff like “I should have arms that don’t jiggle”, or “I should have thinner ankles“, or “I should have a flatter stomach” — why?

Why “should” we have or be any of those things? The word “should” is really important to think about here.

The definition of “should” is “used to indicate obligation, duty, or correctness, typically when criticizing someone’s actions.” It’s a term that relates to what we believe to be our goals, and whether or not we are living up to them. But what goals do we actually fulfill by attempting to obtain arms that look like someone else’s arms, arms that might not be possible for our individual bodies to have? And what obligation are we really under to not have arms that move?

The key here is to stop looking at your body with the media messaging in mind. Why assume that once you start getting stronger and losing body fat, your arms would get slimmer…they won’t.  Instead, they’ll get firmer.

Your arms will bear the marks of the work you put in…not just in the way they look, but also in their capabilities. It’s enlightening to know that your body may not works in such a way that you’ll have slender, Jennifer Aniston-type arms. The way your body works, the way any of our individual bodies work is all that’s important.

Stop comparing yourself to others…because that’s not the way you “should” look. Figure out what works for your body….and love yourself.

Day 26 exercises:

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 4 sets of 15
  • Tricep Dips – 4 sets of 15
  • Tricep Swings – 4 sets of 15
  • Plank – :30 – 1 min (2X)
  • 100 Crunches

Bonus: #TankTopArms Tank Top Arms

How our arms look in a tank top won’t be the way someone else looks in a tank top. But you can look fabulous in your own way. Get stronger and find your fabulous!


Speed Work: This week’s speed work is 6-10X 200 meters

  • Start with six to 10 200-meter repeats at a one-mile to 5-K pace (or an 8 or 9 on an exertion scale of 1 to 10), with a 200-meter jog in between.
  • 200-meter intervals should be run at 12% faster than your 5K pace.

Here’s another way to think about it. 200 meters is .12 mile so just over one tenth of a mile. Take your current 1 mile average time…then divide that by ten. So if you run a 10 min mile…your .12 mile is probably just over 1 min. For a 10 min mile, this speed work should be done FASTER than your mile time so someone who runs a 10 min mile should be running a 200 meter sprint in under 1 min. Make sense?

Another example: If you run a 12 min mile…your .12 time is about 1:20 give or take a few seconds….so you should be running this 200 meter sprint FASTER then 1:20.

Remember to get in about a mile warm up and a mile cool down…and if you do 10X 200 meter sprints…that’s another mile. All in all your speed work consists of about 3 miles…2 miles slow….1 mile fast. This is a quick workout so it’s over before you know it and should be your shortest workout of the week. Questions? Please reach out to me…I will be happy to help you find the times which are right for you.

Stretch out your arms and legs after these workouts! Your muscles are working hard and deserve to be pampered. Here are our 7 Stretches for Runners and our arm stretches are below.

Our body will never look like someone else’s. Stop comparing! We work out to get healthier and stronger…not to look like someone else. Remind yourself why you push so hard and love yourself for giving it all you’ve got!

Arm Stretches:

 

 

 

 

Day 19: Stay Inspired!

 

Stay inspiredAre you staying inspired? If not…what’s got you going in the wrong direction?

Think about what is holding you back…and why…then figure out what you need to do to change it.

Less than a week left in our “No Junk Food” Challenge. Are you holding strong and practicing moderation? Keep trusting in the process and giving it your best!

Day 19 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions
  • Tricep Dips
  • Tricep Swings
  • Planks – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Jello ArmsBonus: #JelloArms – 1 round is all you need to get those arms feeling like jello! 2 rounds anyone??

If you’re not sure about an exercise….let me know and I will post a how to video for it.


Running Drills: If you haven’t tried them you are missing out…here’s the 8 drills we have talked about so far: Butt kicks, high knees, bounding, grapevines, slow skipping, hamstring extensions, straight leg shuffle, running backwards. Last drill….fast feet.

Many times, poor times are due to slow, heavy feet. Improve your foot speed by working through the Fast Feet Drill two or three times during your warm-up. This is a drill that improves your running cadence by teaching your leg muscles (hamstrings most) to fire faster and feet to turnover quicker. A quick cadence is a shorter stride with minimum ground time. Efficient runners have short quick strides regardless of pace. Minimum ground time helps your running form by getting your feet up quickly under your butt which discourages over-striding and heel striking. Watch this video to see how to do it.


Speed Work: As the saying goes….If you want to run faster, you’ve got to run fast and Tuesday is a great day for speed work!

Not everyone “cares” about getting faster…but let’s face it…we are all proud when we shave a few minutes off our time in a race of any distance….or even a training run.

As more of you do this workout…I think others are starting to see that it’s doable and not as daunting as it seems. Each one of you who gives it a go and finds out they CAN do it is an inspiration to others who are still on the fence. Try it…then inspire others to try it too!

This is the 3rd week we are working on the same drill…1/4 mile repeats :30 faster than your current race pace. This mesocycle helps train our body to withstand similar training so yes…we are doing it again.

Remember… “IIP” – Introduce, Improve, Perfect. This cycle teaches our body and mind to adapt to a specific stress until it becomes less stressful.

  1. Week 1 – Introduce
  2. Week 2 – Improve
  3. Week 3 – Perfect

If this is your first week trying it…that’s ok. Jump in this week and give it a shot. Let’s go over the details again.

Warm-Up – 5:00 jog followed by your choice of Dynamic Movements (high knees, butt kicks, leg swings, sideways shuffles, skipping, etc)

Work-Out

  • 6 x 1/4 Mile Repeats at a pace that is :30 faster than your race pace.
  • 2:00 walking rest in between each one.

1/4 Mile is equivalent to 400 meters or one lap of a standard-sized track.  Here’s a few examples of where your interval times would range, depending on your mile time. Round up or down to the nearest mile if you’re in between.

  • If you run a 14:00/mile, you should run quarter mile repeats in 3:00
  • 13:00/mile – run the quarter mile repeats in 2:45
  • 12:00/mile – run the quarter mile repeats in 2:30
  • 11:00/mile – run the quarter mile repeats in 2:15
  • 10:00/mile – run the quarter mile repeats in 2:00
  • 9:00/mile – run the quarter mile repeats in 1:45
  • 8:00/mile – run the quarter mile repeats in 1:30
  • 7:00/mile – run the 1/4 mile repeats in 1:15

Cool-Down – 5:00-10:00 easy jog…you’ve earned it!

Can you run for these repeats without walking? YES YOU CAN! No matter how fast you are…every runner can do these drills. Remember that the breaks are meant to be REAL BREAKS. Take time in between each set to recover by taking deep breaths, drink some water, and getting ready for your next set.

When you’re done…don’t forget to stretch!

Runwell Virtual Make it Count Medal


Virtual Race: Love how many of you have signed up for this virtual race! It’s for a great cause…Runwell is helping those suffering from addiction learn to choose healthier alternatives like running! Ready to sign up? Here is the info.

Ready for an awesome Tuesday? Stay inspired, inspire others…and make it a great day Core Crew! 🙂

Arm Stretches:

 

Day 12: Sore Muscles = Happy Pain

sore muscles happy painArm day again…already?!? Yep!

I won’t lie…I am still sore from arms on Friday then Gett Itt training on Sunday…but hey…sore muscles is happy pain!

Working hard and being sore after means you are doing the workouts properly and you are giving it your all. Don’t give up now…push through the pain and feel the burn Core Crew!

Day 12 exercises: “How to” videos

  • 50 Jumping Jacks
  • Tricep Overhead Extensions – 3 sets of 10
  • Tricep Dips – 3 sets of 10
  • Tricep Swings – 3 sets of 10
  • Plank – :30-1 min (2X)
  • 50 Crunches

cardio strength blueBonus: #CardioStrength – Another old but goody! Throw some Cardio/Strength in the mix to get your heart rate pumping, burn some extra calories, and add a little extra strength to your routine today.

Running Drills and Speed Work: Lots of us are back to running today after a great weekend and a rest day yesterday and Tuesday is a great day for speed! Remember to work in the running drills after you warm up and before your speed work. The straight leg shuffle is a great drill for those who heel strike (me!) to help you move towards a more balance foot when hitting the ground. Click here to see the Straight Leg Shuffle “how to” video and to find our speed work for this week.

Remember “IIP” – Introduce, Improve and Perfect. We are sticking with the same 1/4 mile repeats this week o improve upon our performance from last week. If you haven’t introduced speed work into your routine yet….there is no better time than now!

I am meeting the Jax Runwell team this morning for a group run. These guys are faster than me and I am a teeny tiny bit nervous, but I know that they will push me and the only way to get better is to step out of my comfort zone!

If you didn’t have a chance yesterday, please check out Racing Together to Make it Count. Find out more about Runwell and the amazing things they are doing for those suffering from addiction. There is plenty of time to sign up for the virtual race so choose your distance and Make It Count!

As always….remember to take time to stretch…here’s our 7 Key Stretches for Runners and your arm stretches for today are below.

Get to it Core Crew and make it a great Tuesday! 🙂

 

 

Day 29: Building Awesome Arms!

Header-Awesome-Arms-Workout-e1421103340916

Time for some awesome arm work Core Crew!

Arms, Bonus, Speed work…who will make time for it all today?

Day 29 exercises: 4 sets of 15! 

  • Tricep Dips
  • Shoulder Presses
  • Reverse Fly
  • Calf Raises (10X each leg)
  • Planks – 1 min (3X)
  • Side Planks – 1 min (1X each side)
  • Calf Stretches
  • Arm Stretches (see below)

Awesome Arm Workout

 

Bonus: #AwesomeArmWorkout – We’re already doing shoulder presses today…so you can skip the over head press…or do another 3 sets of 10! Other than the shoulder press…these are all extras for today. 😉

Speed Work: Tuesday is a great day for speed work! We’ve rested up a bit from our weekend long runs and are ready to move!

Doing Pick Ups this week…this is a simple and fun way to add speed to your weekly run and get a little bit faster. Here’s how to do it….

Pick Ups: These “modified fartleks” are meant to be fun…and fast! They’re considered modified because I you do them with a purpose using a specific time or step count. Choose a day when you are doing a short run…30-45 min or 3 miles. Warm up with a slow jog for about 10 min then STOP and stretch. Start your watch over…then do rounds of :15 (all out fast) :45 (slow). Continue this for your entire run. If you don’t to use a stop watch…count your steps during the fast part using the ground strike of one foot…a good rule of thumb is 24-26 steps (one foot). Once you have completed 3 miles slow down and do a cool down for a good half mile or 10 min. Overall you should get in over 3 miles with warm up and cool down. Then go home and STRETCH! Here’s our 7 Key Stretches for Runners.

You’ve got the plan…Day 29, Bonus, Speed Work….get to it and make it a great day Core Crew!  🙂

 

Day 22: Can You Feel Your Arms?

Cant feel my arms“If running’s your thing, it can’t be your only thing if you want to be fit. That’s like saying you’re going to get all your nutrition from a single food.”

Your miles can burn off a burrito and clear your mind after a stressful day, but skipping strength and upper-body training can keep you from the sexy shoulders, strong arms, and overall healthy image you’re after…and it can keep you from running your fastest.

Our daily workouts will improve your strength…but by themselves they might not be strenuous enough where you won’t feel your arms. Throw in today’s bonus work and I bet you’ll be feeling it tomorrow!

Final 9 days of March are here and we are stepping it up again this week…Get through it and finish the month strong!

Day 22 exercises: 4 sets of 15

  • Tricep Dips
  • Shoulder Press
  • Reverse Fly
  • Calf Raises – 10 each side
  • Plank – 1 min (3X)
  • Side Planks – 1 Min (1X each side)
  • Calf Stretches
  • Arm StretchesTank Top Arms

Bonus: #TankTopArms – This is a great addition to today’s arm workout…who’s up for a little extra challenge?

Running Drills and Speed Work: We’ve got some great running drills and speed work to add to our routines this week. Plan ahead to work them in or you will forget! Check out Monday’s post for this week’s workout.

Everything you need for today is below.

Have questions or need a little extra push? Reach out to me and let’s chat. We’re all here to help each other reach our daily, weekly, and long term goals. Don’t be shy to ask for help!

That’s all for today Crew…make it a great Tuesday! 🙂

Day 15: Arms – Form, Strength and Power

Running formGood overall running form is something we haven’t talked about before, but certainly something we can all work on. Since it’s arm day…let’s talk about arm form and swing.

Good arm form is an important part of good overall running form. Proper arm form will give us better efficiency and performance.

Do your arms cross your body? Do you arms move from the elbows instead of the shoulders? Watch the video below for some great tips on arm form and swing.

When you have the right arm form, you are able to propel your body more efficiently during your runs…and stronger arms means more power when the rest of our body is feeling fatigued.

This week when you go out for your runs…think about your arm movement and about how much those arms can help make you a better runner.

Day 15 exercises: Stepping up!

  • Tricep Dips – 3 sets of 15
  • Shoulder Press – 3 sets of 15
  • Reverse Fly – 3 sets of 15
  • Calf Raises – 1 set of 10 (each leg)
  • Plank – 1 min (2X)
  • Side Planks – 1 min (1X each side)
  • Tricep Towel Stretch
  • Calf Stretches

As always…you can watch the how to videos for today’s exercises here. Please continue to use proper form to get the most out of your workout and to avoid injury! Stretching images are at the bottom of today’s post.

Bonus Workout: #FullNameWorkout full name workout

If you did the full name workout yesterday you ROCK! Let’s do it again today…but I want you to choose a different name so you switch up the workout. So today…it’s your mother’s maiden name. Just first and last…no middle name. 🙂

Running Drills: Sticking with the same running drills all week. Butt Kicks and Grapevines this week. Read more about these drills and how to do them in yesterday’s post, which you can find here.

Speed work: Sticking with Fartleks this week so throw some speed play into one of your running days this week. Have fun with it and make sure you take rest breaks in between your faster intervals. Directions for Fartleks can also be found in yesterday’s post.

Yes, it seems like a lot….but you shouldn’t be doing speed work everyday!! Please make sure you are being smart and listening to your body. I want you to push your limits… but in a healthy, safe way. Know when it’s time to call it quits and rest!

Make a great Tuesday Core Crew! 🙂