Day 1: Work For What You Want!

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We can wish all day but if we don’t put in the work we will never get the results!

A lot of our workouts this month will include compound exercises. This will allow us to work more areas in a shorter amount of time. There’s tons of info out there about whether we should do isolated or compound exercises. Each has it’s positive effects. So we will be doing both!

Monday, Wednesday, and Friday will be hip and butt focused. Tuesdays and Thursdays will be dedicated to compound moves that will focus on different areas of the body, give us a well rounded strength routine, and help us reach our fitness goals.

So what is a compound movement?

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Today’s workout is a video consisting of full body compound movement exercises from Ms. Jackie Fitness. The video is 5 minutes long and we will do it 3 times. Total of 15 minutes plus a :60 plank to finish it off.

As we go throughout the month, please let me know what videos you like, and ones that you don’t care for. I may repeat some that are good! Remember…this is YOUR group and the more feedback I get from you the better it will be!


Food Challenge: Kicking off Day 1 with a “No Junk Food” Challenge. We have lots of yummy, fattening foods coming our way so let’s take the time now to get ready for it!

We aren’t going overboard here….this challenge usually calls for 21 days, but we are taking it one day at a time. Can you commit to no junk food today? That means no candy, no sweets, no fast food, no white bread, no cookies, no pastries, NO SODA! No soda will be the hardest part for me since I don’t drink coffee and my morning diet soda is the only caffeine I get…but I am committing to one day of no soda. What is the hardest part for you?

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Speed Work: If you haven’t done your speed work, what are you waiting for? This week’s workout is a structured Fartlek run. Check it out and get it done!

Workout: Gear Shifter

How to Do It: In this workout, alternate between your easy, medium, and fast paces. Warm up with three to five minutes of walking. Then ramp up to your easy pace (see below) and hold it for two to three minutes. Then shift into your medium pace and sustain it for one minute. Then shift into the fast pace for 30 seconds. Repeat the cycle two or three times. Walk for five minutes to cool down.

Use this guide to find each gear:

Easy: Conversational pace; a pace where you could chat with a friend running alongside you. This is a rhythm that feels like you could maintain it all day long if you had to.

Medium: This should be faster than your easy pace, but you shouldn’t feel like you’re speeding. You would prefer not to hold a full conversation, but if someone asked you a question, you could answer in two- or three-word sentences.

Fast: Quicker than your medium pace. In this gear you should be able to say one or two words but, if someone asked you a question, it would make you mad because you wouldn’t want to expend the energy to answer them. Don’t sprint all-out or push to the point of pain, or where you feel you’re going to pull something. You should feel like “I’m okay, I just don’t want to do this for very long.”


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Virtual Race: Want to sign up for the January She Power Virtual race? Here’s the link! Once you sign up please join our virtual race event page so we can try and plan a day when we can all run together in spirit!

If you can’t do this one or just don’t want to spend the money that is OK! This is just a fun way for us to run together and another way to motivate us to run a little more. 🙂

Day 1 exercises: Follow video below (3 times) and finish it off with a :60 plank

What you will need: If you don’t have this equipment substitute and make it work! Your dumbbells should work just fine in place of the medicine ball and kettle bells.

  • Kettle bell or dumbbell
  • Jump rope (or just pretend you’re using a jump rope and simulate the exercise
  • Medicine Ball – Or you can use your dumbbell for this too

Hope you love it but if you don’t…speak up! But don’t just skip it. Go through the video three times, get that heart rate up, feel the full body burn!


It’s Day 1 Crew! Our workouts don’t take long but each small effort gets you closer to your goals and sets you up for a successful month. 15 minutes is all it takes.

You have to work for what you want so get moving and let’s start the month strong!

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Day 18: Weak Bums

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Our “weak bums” contribute to injuries….injuries that no runner wants to deal with.

Strengthening the muscles of the bum, hip, thigh, and leg are essential for a runner to maintain power and health!

Our hip muscles control the mechanics of our knees, so if we have weak hip abductor muscles and poor hip rotator muscle strength, our knees are at a higher risk of injury from patellofemoral pain syndrome and iliotibial band syndrome. We’ve already seen a few studies this month about how weak hips cause issues…but there’s more!

A recent study published for runners and referred to on RunnersConnect.com looked at the contributions of three muscles — the gluteus medius, the gluteus maximus, and the tensor fascia lata (TFL) — to hip motion hip strength exercises.

These three muscles are of interest because they have distinct and significant roles.

  • The gluteus medius is the main abductor and external rotator of the hip.
  • The gluteus maximus extends the hip and assists with abduction and external rotation.
  • The TFL is an abductor of the hip, but because of its positioning, it can also contribute to internal rotation

According to John Fairclough, who published an article specifically about IT Band Syndrome in the Journal of Science and Medicine, “a tense TFL (tensor fascia late), because it connects directly to the knee’s lateral side via the iliotibial band, may increase knee strain that could develop into or exacerbate injury.

His final thoughts…

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So what does all this mean for us? Well…Runners Connect and this Journal of Science and Medicine study suggest 5 exercises that are specific to runners and will help us strength our hips, and prevent and treat injuries.

  • clamshells
  • sidesteps with band
  • single-leg glute bridges
  • bent knee donkey kicks
  • straight leg donkey kicks

Great news for us since we have done ALL of these exercises this month! So for today, let’s do them again. Bonus exercises today: side steps with band, single leg glute bridge, and both variations of donkey kicks. Don’t worry it won’t take too long. These exercises transition easily into the next one.

Day 18 exercises: Hips – 3 sets of 10 

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

  • Brigid’s Runner Clams
  • Side Lying Leg Lift
  • Reverse Clams
  • Forearm Plank – :60
  • Pigeon Pose

Bonus: 2-3 sets of 10

  • Side Step with band (If you don’t have a band it’s super cheap and would be a good investment!)
  • Single Leg Glute Bridge
  • Donkey Kicks (bent knee)
  • Donkey Kicks (straight leg)

See below for slide show with photos of these exercises as reminders.

This slideshow requires JavaScript.

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She Power Virtual Half Marathon & 5K: Remember that “She Power” virtual half marathon/5K we talked about a few weeks ago? Jan let me know that it’s on sale right now for $25.50 so it’s the perfect time to sign up!

The virtual race will be in January and you can run it anytime within the month. You can run it all at once, or in pieces, but I think we will try to pick a date that a lot of us can try to run it “virtually together.” I will start an event in Strong to the Core so we can chat more about the date that works best for everyone.

Let us know when you sign up! Here’s the link:  https://131events.com/she-power/


So what’s on your schedule this weekend? Who’s racing? I know Jamie Murray is running the Philadelphia Half Marathon on Saturday and he’s gonna KILL it! 🙂 Jamie, ca we track you?  Anyone else doing this race or other races? Full? Half? Any fun 5Ks?

What about long runs? Tell us what’s on your schedule so we can cheer you on!

Remember….distance makes the heart grow stronger! So figure out your plan and get ready to GO LONG Crew! 🙂

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Day 22: Last Step Up

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The final days of our April Challenge are before us and once again it’s time to step up our game.

4 sets of arms today…15 reps each and 100 crunches. Do not rush through this. Take your time…focus on using correct form and making each move strong.

Day 22 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep Curl + Overhead Press – 4 sets of 15
  • Front Arm Raise – 4 sets of 15
  • Side Arm Raise – 4 sets of 15
  • Plank – :30 – 1 min (2X)
  • 100 Crunches

No bonus again today since these 4 sets will take a little time and I don’t want you to rush through them. And no bonus means maybe you’ll have enough time for a short shake out run before this weekend’s long runs or races. If you are running today…think short and easy. Don’t push too hard before your long run! 30-45 min at conversation pace.

Do make time to stretch it out today too. Here are our 7 Key Stretches for Runners and our arm stretches are below.

Virtual Race: Still plenty of time to sign up for the Make It Count Virtual race. If you’d like to sign up and make your miles count for Runwell and those suffering from addiction, click here for more info.

Who racing this weekend? Who’s going long? Let us know so we can cheer you on!

When you’re done..don’t forget to post and let us all know you got it done with #StepItUp then make it a great Friday Core Crew! 🙂

Arm Stretches:

Day 15: Halfway Home!

halfway there3Can you believe we are already halfway through April?? We’re looking good and nothing will stop us from finishing strong!

It’s arm day again and it’s also very close to the weekend. We are stepping it up again today…sticking with 3 sets but moving to 15 reps per set….and adding another 25 crunches per day. Let’s get it!

Day 15 exercises: “How to” videos

  • 50 Jumping Jacks
  • Bicep curl + Overhead Press – 3 sets of 15
  • Front Arm Raise – 3 sets of 15
  • Side Arm Raise – 3 sets of 15
  • Plank – :30-1 min (2X)
  • 75 Crunches
  • Arm Stretches – see below

Bonus: #BurningGuns Burning Guns

Last week’s bonus kicked my butt and had me sore for days…so lets do it again! 😉

Running Drills and Speed Work: If you haven’t done your speed work for the week…let it go. It’s time to give our legs a rest for those long runs and races this weekend. Next week is a new week…so if you didn’t do it…stop overthinking it and just try! I know it seems daunting but once you figure it out, you’ll see it’s not that confusing and I know you will surprise yourself! Reach out to me by PM and let’s chat and get you more comfortable with the process.

You can still work in those running drills tho. The Straight Leg Shuffle is a great tool for working to train yourself to land more mid foot instead of a heel strike. Keeping those legs straight…try to land with your foot flat on the ground. It may feel weird…but just keep trying. Eventually it will start to feel more natural. Check out how to do the straight leg shuffle here.

Stretch! Whether you’re running today or not…I want to see everyone stretching it out today! I would rather you skip the bonus and make time to stretch. Here’s our 7 Key Stretches for Runners along with my favorite…the pigeon pose. Do the stretches then post using #StretchItOut to let everyone know you got it done.

Virtual Race: Our first group virtual race with an awesome medal is still about two weeks away so there’s plenty of time to sigh up. We have a group “event” so once you sign up join the FB event so we can all brag about how we Made it Count for Runwell! You can find all the sign up info here.

May Challenge: I know its still two weeks away but I am starting to compile ideas for May so if you have something you want to work on, have a favorite exercise, or just have a great idea to throw in the mix…please send it to me by PM so it doesn’t get lost in the madness of our FB page. 🙂

Who’s racing or going long this weekend? Even if you are just training for shorter distances like a 5K or 10K it is still important to get in those long runs. The log run trains your body to get used to being on your feet longer and will translate into better efficiency for your shorter runs. Remember…time on feet! Get out there and go long!

Let’s get to it Core Crew and make Friday count! 🙂

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Day 14: Shut Up Legs

shut up legs we got this

Your legs might scream and fight you…want you to give up…to sit down and relax.

Tell them to shut up cause you got this!

Can’t get strong legs without doing the work so less talking, less complaining, less excusing and more working!

Day 14 exercises: “How to” videos

  • 50 Jumping Jacks
  • Squat Jacks – 3 sets of 10
  • Curtsey Squats
  • Cossack Squats
  • Plank – :30 – 1 min (2X)
  • 50 Crunches
  • Stretches – 7 Key Stretches for Runners (especially the Quad stretch)

Watch the “how to” videos again for the Cossack Squat!

Bonus: #StrongLegs Workout strong legs workout– Today’s workout is a great but you can do more! Fit in this #StrongLegs bonus and get strong runner legs that will help you go the distance!

Running drills and Speed work: If you haven’t fit in your running drills and speed work for the week…what are you waiting for? Click here to find this week’s workout and let me know if you have any questions.

Speed work is hard work…but read your fellow Core Crew posts and see how great it feels when they figure out it’s not as bad as they thought….and how they did even better than they imagined. Get out of your comfort zone…it feels fabulous!

Virtual Race: Still plenty of time to sign up and plan a great route for the Make it Count virtual race for Runwell. You’re going to log the miles anyway…why not get an awesome medal and make your miles count!

Getting close to the weekend again…who’s racing? Who’s got long runs planned? Let us know so we can cheer you on!

 

Racing Together to Make It Count

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Addiction is a disease that touches all of our lives because we all know someone who has struggled with addiction to drugs and alcohol. Maybe it’s someone close to you…a friend or family member…or maybe it’s someone just an arm’s length away. Someone who you know could do amazing things with their life…if only they could get out of the grip of their addiction.

Those who talk about their addiction freely and share their success stories are the ones who make a difference. Our very own Core Crew member, Chad Moye, chooses to make a difference. He has come a long way and shares his story with the hope that he will touch the life of someone who needs to know they can beat the disease and live a heaSTTC - Chad Podiumlthy, active, and full life.

Read Chad’s story, From Prison to the Podium, then decide if you can make a difference too.

Make It Count is a virtual race that supports Runwell, a non-profit foundation who provides addiction recovery solutions through funding treatment scholarship programs and by enaging individuals in sporting events worldwide. Runwell fosters a healthy lifestyle and begins to break down perceptions of those struggling with the disease.

Make it Count:

Make it Count is a virtual race where you can run or walk a 5K, 10K or Half Marathon. You have two weeks to complete the distance and make it count for those struggling with addition.

When: April 30 – May 13, 2016 (Run ends at 11:59 EST)

Screen Shot 2016-04-11 at 6.06.35 AMWhere: Run/Walk Virtual…Anywhere, Anytime. Find your favorite indoor or outdoor route and run or walk your distance (5K, 10K or 13.1). Run solo, with a buddy or run with a group!

Charity: Runwell

Join RunJunkEes Run Club to get support and inspiration before, during and after this event! Make sure to LIKE their Facebook Page for important updates.

Running changed Chad’s life…saved his life…and there are so many others out there who need help. Share your love of running by supporting this cause and letting your miles count.

I’m signed and I hope you will too. Besides the awesome medal with a detachable charm, this race will support those who want to end the cycle of addiction.

Click here to join the virtual race, then post in our group using #MakeItCount to let everyone know you are in! We all love to run…why not make it count?