Adios 2017

The end of a year is ripe for reflection.  So before the bell tolls for 2018, take a few minutes and write your successes down.

Don’t edit, don’t erase, don’t censor.  Just let the praise and the atta-girls and atta-boys flow.   Your list should be long.  Very long.

Count every positive thing you’ve done in the year; from flossing on a semi-regular basis to throwing out the tin of Danish cookies because you KNEW when you got the BOGO,  you weren’t buying them “for the kids”.

When you’re done with your list, read it aloud.  Some of the oh so small achievements (scooping the honey bee out of the pool and a certain death) may make you giggle and some of the biggies should make you proud.

Promise me that your list will inspire and support you.

If you’re working on some stuff (read:  emotional or personal growth) keep the list and read it when you need a boost or a pick me up.  Sadly, not everyone gets praise or support so sometimes you have to be your own cheerleader.

And when we head into 2018, create goals or resolutions (if that’s your thing) that is motivating, that will push you in a healthier direction.   We’ll discuss this more next time, for now, get out your pen and paper.

I’d love to hear your successes so drop me a note.

Now go run!

Keli 🙂

 

 

 

Advertisements

T-Minus 4 Days

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

 

Sunny Side Up

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.

Click here to for step by step instructions on how to do  a sun salutation., courtesy of Jessamyn Stanley

You Did Not Wake Up To Be Mediocre

 

 

 

 

 

Today’s workout is an AMRAP.  Repeat the following circuit as many rounds as you can within a 10 minute time frame.  

Here are the exercises – all of them equal 1 Round.  For giggles,count how many rounds you complete.  

  • Spiderman Cross Climbers – 10 repetitions
  • Prisoner Squats – 10 repetitions
  • Pushups – 10 repetitions
  • Jumping Jacks – 10 repetitions
  • Plank – 30 seconds

 How to do the exercises

Spiderman Cross Climbers

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • From this position, lift your right foot off the ground and bring your knee across your body towards your left shoulder
  • Press leg back to start position and repeat on the left side – moving quickly
  • A left and a right is 1 repetition

Prisoner Squats

  • Stand with your feet hip width apart, hands behind your head, interlace your fingers, elbows out wide
  • Engage your back muscles and keep your head and chin lifted – staring straight ahead (do not drop your chin)
  • Keeping your weight in your heels, press your tush back as you squat down as low as is comfortable.
  • Using your thighs (not your knees) press back up into standing and squeeze your tush at the very top (this will help activate and strengthen your tush)
  • Repeat

Tips:      Keep your elbows out wide during the entire exercise to engage your upper back.  Keep your chin lifted slightly so that you are staring ahead, not looking up nor looking at the ground

Pushups

  • Get into your high plank position with your hands just outside of your chest, above the mid line of your chest
  • Press your feet and legs together
  • With a flat back, release down, trying to get your chest towards the ground as far as you can
  • Exhale as you push back up to the top of the movement
  • Repeat

Tips:      Keep your head and neck relaxed, your eyes should gaze about 6-10 inches in front of  you (this will keep your back flat – staring down at the ground causes your back to round)

Jumping Jacks

  • Stand with your feet together and hands at your side
  • Jump your legs apart wide as you bring your arms out to the side and above your head
  • Repeat

Plank   

  • Hold yourself in the “up” position of a pushup, hands under our slightly in front of your shoulders, fingers spread, apart, pointing forward
  • Press your feet, knees and thighs together
  • Draw your shoulders down away from your ears and engage your shoulder blades so they are slightly pulling toward each other
  • Breathe – Hold position

Now go run!

Keli 🙂

 

 

Carving Your Core

The Holiday Hustle.    Here’s how it works.  

  •  Subscribe to the blog to get the workouts daily.
  • If you need structure, print out the 25 day calendar and check off the days as you go along.

 Click here for a copy of the full 25 day challenge.  

  • Always warm up prior to beginning.
  • Check with a doctor if this is your first time at the rodeo.
  • Miss a day?  No big whoop, just double up on another day.
  • At the end of the 25 days it’s Christmas.  You did it.  Congrats.  No prizes, just bragging rights.