August 2018 Challenge: Core Strong

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We know a strong core can improve our running posture & speed. Since our arms and legs all stem from our core, the strength in our limbs is intimately tied to the strength in our torso.

Having a strong core sets a solid foundation for strength in the rest of the body.

For runners, the main benefit of core strength is increased stabilization in the torso. Our core muscles, the chest, back, abs, and obliques, are what keep our torso upright when we run, and reduce “wobbling” when moving our arms & legs. When we are running, our core strength allows the pelvis, hips, and lower back to work together more smoothly, with less rocking and less excess energy expended. Core strength also significantly improves balance helping us recover quickly from missteps.

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For distance runners, core strength is extremely important. Towards the end of our long runs or races when we are fatigued, our form starts to suffer. Poor form slows us down, and opens us up to potential injuries. If you are familiar with that lower back ache, building up core strength will help to maintain good posture, and reduce the pains that result from poor posture.

While we will continue to build strength in our legs and arms, August is all about getting CORE STRONG!


Want to know more about Strong to the Core, our monthly workout challenges and how to be a part of our #CoreCrew family? Click here for our info page and reach out to me here with any questions! 🙂

What have you got to lose? Check us out and see how daily strength workouts, weekly speed work, accountability and motivation can make a difference in your running and your overall fitness!

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August Challenge: Monday, Day 30 – The End is Here!

End-is-Here

Good morning Challengers…we are here! It’s the end of our August 30 Day Challenge and you DID IT!!

This has been a challenging month with tough new exercises but you never gave up and you made it!

We have one more day…maybe everyones least favorite day…left to complete but I know you will not falter because today is gonna be AWESOME!

Ready to kick it into high gear one more time before we start over slower again tomorrow? I am! You’ve already proven you can do these burpees so take it slowly…break it into sets…and bring home the prize today challengers!

I wish I could give you a prize for real because you deserve it but the real prize is knowing you never gave up and are closer to your goals. Maybe you lost some weight…and I know you are stronger than when you started! No matter what…you did it and I am so incredibly proud of each and every one of you!

Here’s our Day 30 exercises:

  • 50 Burpees with Push-up
  • Bicep Curls 21s – 5 sets
  • 50 Wide Rows
  • 60 Second Side Plank – Both Sides

This might look a little daunting….but I know you can do it! You are stronger…You are more confident…and you want to finish with pride! Today is the final day Challengers….you got this!

Day-30-doneWhen you’re done copy and past this meme into your daily post and show everyone just how hard you worked. Did you take before and after pics and want to share? We’d LOVE to see them!! If you’re not up for sharing that’s ok…but remember to take a look and see where you were 30 days ago and remind yourself how far you have come.

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It might not have been a perfect month…maybe you even missed a day or two but I am so proud of you for not giving up!

Reaching our goals takes time, commitment, dedication, and hard work! But all that hard work pays off and I am overcome with pride in every single one of you!

Let’s being it home strong today and finish this month with a bang!

Make it a great day today Challengers!! 🙂

 

August Challenge: Sunday, Day 29 – Show the Bully Who’s Boss!

BullyHey Challengers only two more days left in our August Challenge!!

It’s Sunday, August 30th, Day 29 and once again it’s time to step up our repetitions! It’s all about those legs today…sexy, strong, runners legs are so awesome!

The only thing that will keep you from completing 50 reps of each of our exercises today is your brain bullying you into thinking you can’t do it. Don’t let your mind tell your body it’s too much. Power through it and show your brain who’s boss!

Here’s our Day 29 exercises:

  • 50 Squats – weighted
  • 50 Side Lunges
  • 50 Leg Raises
  • 60 Second Forearm Plank

Don’t think about it…just do it! This may sound simple, but it’s not always easy. Sometimes you just have to block out all thoughts and just move forward. Don’t feel like it? Don’t think you can survive one more rep? Don’t think about it, just do it. Move forward.

As Jillian Michaels likes to say, “Get comfortable with being uncomfortable!” There’s only one way to get these done today….get started and just do it! Once it’s done you will feel empowered and ready to get on with your day.

If you get into some mental trouble during your exercises today, move into gratitude mode…instead of thinking about how hard it is…start thinking about what you are grateful for. Think of 3 things that make you smile and use those positive thoughts to get you through. Once you done, share what you’re most grateful for!

Let’s get it done and move on to more fun stuff. Make it a great Sunday Challengers! 🙂

August Challenge: Saturday, Day 28 – Screaming Calories!

Who’s ready to burn some calories today?!?screaming calories

Wouldn’t it be awesome if calories screamed while we burned them? If we could hear the fat dripping off our body in the form of sweat? Well…it actually sounds kinda creepy…but you get the point. 😉

It’s Saturday, August 29th and Day 28 of our Challenge!

Today is our rest day from strength exercises…unless you are running tomorrow, then you should be doing Sunday’s exercises today and resting tomorrow so you can finish the month strong on Monday!

If you are running today…as I am…you will be burning TONS of calories!

If weight loss…or even weight control is one of your goals then you need to start running! According to a Runner’s World article called “4 Ways That Running is Best for Weight Loss”,

“Any exercise is good exercise, but when it comes to losing weight, it’s hard to beat running. After all, running is one of the most efficient ways to burn calories.”

If you’re already a runner, keep on keepin’ on. If you’re not a runner yet but wanting to lose weight, read through this short Runner’s World article for four reasons why running is a great choice!

So what are your plans today? If you’re running…how many miles? Maybe you’re biking…or chasing your kids around the park. Maybe you’re planning on swimming, which is another great exercise. I know there are a bunch of very active athletes in this group so shout out and let us know what you’re doing to get moving today!

A BIG THANK YOU to Sharon Bolton for the awesome and funny meme for today’s daily post! I loved it and wanted to share because it’s time for us to hear those calories SCREAM!!!

Make it a great Saturday Challengers! 🙂

August Challenge: Friday, Day 27 – WHAAAAAT?!?!

you dont workoutYou don’t workout?!?! So you don’t run? You don’t bike? You don’t swim? You do NOTHING??

NO WAY! Being active is not only good for us…it’s fun! It’s rewarding! It’s a WAY OF LIFE!

We are all athletes. No matter how fast or slow you go…no matter how much weight you can lift…you are moving and that what matters!

In case you didn’t know…or need a not so subtle reminder…here are some reasons why being active is so important! According to the Mayo Clinic (right here in sunny Jacksonville)….

“The health benefits of regular exercise and physical activity are hard to ignore. And the benefits of exercise are yours for the taking, regardless of your age, sex or physical ability.

This is a great article and you can read it in it’s entirety here.

If you don’t have time…who does…(we are too being working out right? ;)) ..just remember these 7 reason why being active is so good for you!

  1. Exercise controls weight
  2. Exercise combats health conditions and diseases
  3. Exercise improves your mood
  4. Exercise boosts energy!
  5. Exercise promotes better sleep
  6. Exercise puts the spark back in your sex life
  7. Exercise CAN be fun!

If you’re having a hard time seeing these benefits…maybe it’s time to look at exercise in a different way. Can you get your family or friends involved? Working out with a partner is so much more rewarding and fun than working out alone. If you work out at night…and are not sleeping well…try moving your workouts to the morning. This will also give you more energy during the day.

Whatever you do…DON”T STOP MOVING!

Here’s our Day 27 (August 28th) exercises:

  •  40 Crunches or Scissor Kicks or both!
  • 40 Dumbbell Side Bends
  • 40 Russian Twists
  • 60 Second High Plank

Thank you to Tracy Malinowski for supplying our meme of the day! It was a great one and a reminder to us all that working out should always be a part of our life. Sometimes we falter…life has a way of getting in the way…but the important thing is to get up and get back at it! It’s never too late to get moving!

Make it a great Friday Challengers! 🙂

August Challenge: Thursday, Day 26 – Forget Pride, Experience and Reason…Listen to Your HEART!

risky-impossibleHappy Thursday Challengers…it’s August 27th and it’s almost the weekend YAY!!

Today is arms and back day again and it’s a day a lot of people like to skip…usually the excuse is the tricep push ups. The exercise might be a little bit confusing and a tad bit intimidating, but in truth is not that hard!

It’s a great exercise for those flabby arms…and I know this is an area MOST of us need to work on. Let’s face it…there’s mostly women in this group and that arm area is almost ALWAYS a problem!

So why are so many people skipping it?

It’s impossible? Only is you don’t try!

It’s risky? What’s the risk? You might tighten up some flab?

It’s pointless? How could any exercise that works a problem area be pointless?!?!

Watch the “How to” video again today and TRY! Do it slowly and I promise you will feel it in the back of your arms. Do NOT skip this exercise today. It’s a good one and I want you try it!

The full name of this exercise is Oblique Twist Tricep Push-Ups. I couldn’t fit this full name on the calendar and I hope that hasn’t thrown you off. Watch the video again…

 

If you need to make a modifications…skip lifting your top leg and just focus on the arm portion of the exercise. You Can do this! It’s NOT that hard. I don’t want to see anyone flat out skipping this exercise today. At least try!

When you’re done…pat yourself on the back with that arm wrapped around your body and remind yourself that the only person stopping you from doing this exercise in past weeks was YOU!

Another difficult one is the Monkey arms…and by difficult I mean confusing…and again…intimidating. This is another great exercise for those flabby arm areas and one I want you to try! If you need to modify…don’t bring your arms all the way up parallel to each other…just bring them up as high as you can…don’t skimp on this…try your best! Here is the “how to” video as a reminder.

 

Since I’m posting them again…here is our third exercise for today, Hammer Curls. This is just a different way to do bicep curls. I like this one…hope you do too!

 

Here’s our Day 26 exercises:

  • 40 Tricep Push-ups
  • 40 Hammer Curls
  • 40 Monkey Arms
  • 60 Second Side Plank (Both sides!)

Screw pride. Forget past experiences. Ignore reason. Listen to your heart, GIVE IT A TRY…and do your best!

Only you can make it a great day Challengers!

August Challenge: Wednesday, Day 25 – Letting Go…and Stepping up

Control meme

Good morning…welcome to Wednesday, August 26th and day 25 of our Challenge!

There are so many things in life that we cannot control like who we love and who loves us back.

We cannot control whether we are predisposed to being short, or gaining weight more easily, or being tall and lanky, or having absolutely no curves where people think you are “supposed” to have them.

We cannot control a loved one dying.

We cannot control not learning something as quickly as others, even if someone says it’s something “anyone” could do.

We cannot control our family, how they act, and how they live their lives. As much as we’d like to…we cannot control our children’s behavior, or make them act how we expect them too.

I’m sure you can think of so many more things that are our of your control every single day. What do you do when you face something you cannot control? Do you let it ruin your day or do you focus on the things you CAN control…like your physical well being?

We might not be able to control if we gain weight easily…but we can decide if we let our weight get to unhealthy levels. We can control what we eat and how much we exercise. We can make sure our physical well being is IMPORTANT and worth making time for.

You’ve made the commitment to get healthier and stronger…but with everything else going on in our lives we must recommit every single day to ensure that priority doesn’t slip away. We can encourage our family and friends to make healthier choices as well, but in the end…the only person we can truly control is ourselves.

Ready to focus on what you CAN control today? Here’s our Day 25 exercises:

  • 40 Donkey Kicks / Bicycles
  • 40 Lunges
  • 40 Deadlifts
  • 60 Forearm Plank

We’ve really worked hard so far this week…and it’s only Wednesday! My legs are sore….but I can’t wait to work out the kinks and see how far I can push myself. 8 training miles on the schedule today…and I actually have to go in to work today…what?!?! LOL…It’s been nice having time off for vacation but it’s time to get to it!

Anyone else have a challenging day ahead? How will you deal with it? Will you let those things get in the way of your commitment to get healthier and stronger? NO WAY!

Get it done and make it a great day Challengers! 🙂