January Core Challenge Details

New Year’s Day kicks off our January Challenge.  As I hinted earlier this month we are going to get to the “core” of a problem for many of us and hit that mid-section hard this month!

Core exercises are an important part of a well-rounded fitness program but are often skipped or given short shrift.  In fact, many people tend to only work one area of their abdominals, mainly the rectus abdominis which located in the front of the body, beginning at the pubic bone and ending at the sternum.

Our January challenge is going to engage and train the muscles in your pelvis, lower back, hips and abdomen to work in harmony which leads to better balance and stability.   In fact, most daily other physical activities depend on stable core muscles.

Each day I’m going to post a Challenge Core Workout on my blog.  You can either check in every day or subscribe to receive a new blog entry as I post them.

To subscribe, go to the main page (https://marinbreakfastklub.wordpress.com/) and look for the Subscribe Button on the far right side of the page.  Click that, enter your email and viola!  (If you are having problems with that function let me know and I’ll send you an invitation to subscribe.)

All you need to do is complete each exercises in the workout for that day.  If, for some reason you can’t log on or see the workout, please repeat the previous day’s workout.

Each Challenge Core Workout will only take you less than 10 minutes.  That’s it!!

You can either add the Challenge Core Workout at the end of your current workout, first thing in the morning, after your run or during a commercial break in the evening.

It’s called a challenge for a reason so while I encourage you to join our challenge, I also ask that you take your fitness level and any limitations into account while participating.  If any exercises prove too difficult you should at least perform the daily plank.  You will build up to harder exercises so don’t give up!!

For those of you who are attending my Boot-Camp, I’m going to incorporate our Challenge Core Workout in each class (plus some bonus moves – just for fun!)

Finally, if you know of anyone who’s interested in our January Challenge please forward my blog link to them and they can sign up to receive the daily updates!

Ok, ready??  Our first workout will be posted on January 1, 2014.

Now go run!

Keli 🙂

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A New 31-Day Challenge Begins January 1, 2014

A new fitness challenge will begin Wednesday, January 1, 2014.  (Here’s a hint; it’s going to be an ab-tastic month!)

Here’s how to get involved and be a part of this daily challenge.

  1. Subscribe to receive this blog by email or check in every day; I will post the challenge activity around midnight.
  2. Perform the activity for the day and mark it off on your calendar, iPhone or even a post it note.  The tracking is for your benefit so you can see your accomplishments each day.
  3. At the end of the 31 days, let me know how you did.

Super easy, right!!  As an added bonus (as if you needed some encouragement), everyone who completes the challenge will get a little prize!

Drop me a note and let me know if you’re in for the fun.

Now go run!

Keli 🙂

Got Goals?

Congratulations on making it through the past six weeks and surviving Thanksgiving, Chanukah and Christmas!

We are headed toward the end of 2013 at a fast clip and I, for one, am trying to get my ducks in a row!  When January 1st hits I want to be able to have my goals in place** and most importantly, the method to achieve them outlined.  This gives me 6 days to do some thinking and chart my course for success in 2014.

So I challenge you to take a few minutes to sit quietly and figure out what your goals are for the new year.  Once you have it or them identified, take a piece of paper and plot out how you’ll reach your goal(s).

Will you add in another running day?  Hire a trainer?  Meet with a registered dietician?  Arrange a walking club with some neighbors?  Network for business?  Find a mentor at work or model a successful co-worker?  Be detailed and clear with what steps will need to be taken.

Having a plan in place and then being willing and able to adjust the plan if needed is a key step in this process.  You will need to be able to bend or change course if you are not getting the results you wish.

So get to thinking about what you want to achieve in the next year and then what steps you need to take to ensure success!

Now go run!

Keli 🙂

** this is NOT to be confused with a resolution – resolutions are dreams and wishes that most often do not have a plan for success mapped out.

 

 

Set a Goal for the Next 12 Days

There are 12 days left in 2013 and the double-whammy of Christmas and New Year’s is amplified by the fact that food, drink, travel and family is involved.  Oh yeah, and then there’s the shopping, wrapping and setting up for Santa.

The first thing to get thrown on the back burner is your good-intentioned exercise plan.  So to prevent the next 12 days to disappear into a pile of gift bags and brightly colored bows let’s set a plan.  Make a challenge.  Commit.

Here are some ideas:

  • Walk15 minutes each day (in the am, on your work lunch break or after dinner checking out the holiday lights)
  • Plank 30 seconds a day
  • Do a circuit of 15 jumping jacks, 10 pushups and 10 squats during each commercial break of The Goldbergs (funniest new show EVER)
  • Go to http://www.yogajournal.com and select a 5 or 10 minute yoga series

Whatever you do, keep at it for the next 12 days.  Then it’s 2014 and your new fitness/healthy eating habits can kick in full force.

Now go run!

Keli 🙂