Day 2: Set It Off!

screen-shot-2017-01-02-at-5-13-29-am

The holidays are over, the sweets and yummy food are all gone…

No more excuses, no more putting it off for tomorrow…

Time to wake up, set your intentions for the week ahead and go for it! Set it off right Crew!

The year ahead is anything you want it to be!

screen-shot-2017-01-02-at-5-08-21-am

You didn’t wake up to be mediocre…Let’s GETTTT ITTT!!!

Day 2 exercises: Arms – 2 sets of 10 

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

There’s an extra “challenge” for everyone. Choose Burpees or Push ups…beginner or advanced…make a commitment and just DO IT! No…it won’t be easy…it won’t be all that much fun. But it is worth it and you didn’t wake up today to be mediocre did you?!? NO!

Bonus: One more round!! Have one more round of arms in you? Do it again and feel the burn!

Let’s start this party and SET IT OFF Crew!!


2017 Goals: Still waiting on goals from lots of people…don’t make me call you out. Set a goal, set a deadline, write it down and let’s CRUSH IT!!


Speed Work: You don’t have to run fast in training—unless you want to run faster in races….

Is one of your goals to get faster? Maybe you want to finish a 5K in record time? Or set a new Half Marathon PR? Well….the only way to get faster…is to run faster!

You don’t always have to run faster…in fact 80% of your training runs should be at a slower controlled pace…but if you’re serious about reaching those time goals, you MUST put in some speed! It’s a little scary…even longtime runners get anxious about track day. But once it’s over you will feel amazing!

This week we have options for speed! Read through them and see what fits you and your area best. If it’s difficult to get to a track…or your track is covered in snow…choose an option that you CAN do. See…no excuses! 😉

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.

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.

Track: Run two laps. On the straights, accelerate and hold top speed for 20 meters. Walk the curves.

Trail: Intersperse an easy run with 3 to 4 20-second, moderate-intensity surges.

Hills: Do an easy run that incorporates three 20-second climbs, each one at a moderate effort.

As the saying goes, “If you want to run faster, you’ve got to run fast! Go get you some speed Crew! Speed work should be shorter mileage so don’t try to throw it in on your medium or long runs. Nice and short…with some speed is all you need!


I know you’re all super excited….

Hooray Hooray…today is the day! It’s time to get to work Crew!

screen-shot-2017-01-02-at-5-44-54-am

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!

Screen Shot 2016-07-18 at 9.19.31 PM

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!

Screen Shot 2016-07-11 at 6.17.46 PM

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 30: Get Up and Grind

see want grind getWhat do you want? Do you see yourself getting it?

No? Why not? Because you don’t grind? You don’t reach out and grab what you want? You don’t work hard enough? If you can see what you want…you better grind…you better go get it!

It might be the final day of June….but even if you haven’t given it all you’ve got…

Get up. Grind today. Don’t wait until tomorrow.

The time is NOW!

Day 30 exercises: Arms – 4 sets of 10

  • Bicep Curls
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank Arm Reach – :60

Bonus: #WeightFreeArms Weight Free Arms

This is a great little bonus we can do pretty quickly with no extra weights. All of the exercises should be familiar to you except maybe the Cobra Push ups. See below an explanation of how to do them and a video tutorial. If you have time…work in 2-3 rounds of this bonus.

Cobra Push-ups add a nice flexibility and flow component to the average push-up. Executing this drill with smooth control is key to getting the most bang for your buck. Remember to squeeze elbows towards the mid-line of your body and keep your neck in a comfortable, neutral position. If you are feeling strong and this move comes easy, try the single arm version that is shown in the video. Remember to keep your core fully engaged for the entire drill.

Thigh Challenge: Day 30!

  • Fire Hydrants – 50X each leg
  • Scissor Kicks – 125X
  • Inner Thigh Leg Lifts – 80X each leg

That’s it for June Crew! Today shouldn’t take long but your arms should feel it when you’re done!

If you are running…go out and log some miles for Racery and for me since I am still nursing a painful knee. I will be back on the road soon but am continuing to be patient so I can come back strong and pick back up where I left off in my Chicago Marathon training. Patience is key!

Who finished all 30 days this month? How many days did you push throw and finish?

It’s not always about finishing every single day…even though it’s awesome when you do…sometimes it’s about staying committed and doing what you can, jumping back in when you miss a couple days, not quitting just because you won’t get a medal. Sometimes it’s about doing it for yourself…for those goals that you want to reach. It’s about making sure that you are true to you…and that when you want something….you go for it! I did it

Let us know how you did this month….and even if you didn’t finish all 30 days…post today and let us know that you didn’t give up! Grab this meme and be proud of what you achieved ….then recommit to a stronger month in July!

No matter what happens day to day… you are all winners. Each one of you is a huge part of our why our group works. You add a piece to our puzzle…and with every single piece in place…we are Core Crew Strong!

Day 23: Run Lift Yoga

run lift yoga

We love to run because…well, it’s awesome! We love to lift (kinda) because we know it makes us run faster! 😉 We love to stretch it all out with a little yoga!

While working out with weights might not be our favorite thing to do, we lift because it makes us stronger, gives us power during our runs, and supplies us with that little extra oomph to get across the finish line. Channel your inner power lifter today and go hard!

Today is arm strength day…and it’s a doozy! 4 sets of 10 + a Low Plank with Arm Reach. You CAN do this. Take it one set at a time and don’t skimp out with the lower weights. Pick up the heaviest ones you have and get your PUMP ON!

Day 23 exercises: 4 sets of 10 + Plank

  • Bicep Curl
  • Shoulder Press
  • Hammer Curl
  • Tricep Overhead Press
  • Low Plank with Arm Reach – :60

Bonus: #SlenderSexyArmsSlender sexy arms

I like this arm bonus with today’s workout because it gets our arms moving in a different way. in between your sets of our regular arm exercises. So do 1 set of the exercises above then throw in one #SlenderSexyArms then another set of Day 23…and so on. Skip the jumping part of the jumping jacks and just focus on the arm portion up and down in jumping jack motion. Keep your arms tight and don’t go to fast.

Long runs are coming up so today is a great day to stretch it out with our 7 Key Stretches for Runners or June’s Yoga for Runners. Either routine will feel great after your run today….and get you ready to go long this weekend.

May Challenge Winner: I dragged my feet on it this month because there were so many people who finished all 30 days of May and I couldn’t decide who the medal should go to… but I finally came up with someone who more than deserves the prize. This person has worked hard for months and months…been with us since the beginning, consistently does bonus workouts, running drills, speed work AND stretching. They are super sweet hearted and love to cheer everyone on. Check out the video in Strong to the Core to find out who killed it in May, give them a big congratulations, and thank them for always being supportive. 🙂 Attitude makes a difference

Heading out for a long with Paula this morning and it’s gonna be a hot so keep us in your thoughts! See you on the other side of 18 miles!

When you get up and get moving today remember that your attitude in the morning will set the tone for the whole day. Be positive and good things will come!