Common 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.

Now go run!

Keli 🙂

PS – Happy Holidays!

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Stretching the Truth

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.

Now go run!

Keli 🙂

PS – Happy Holidays!

Triple Shot

 

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.

Now go run!

Keli 🙂

PS – Happy Holidays!

How I Stay Focused

Like you, I cycle through phases where it’s harder to stay on track and motivated.  Giving up isn’t an option so I’ve developed some tried and true strategies that help me reach my goals.

Prioritize

You cannot expect to reach your goals if the steps to reaching them gets scrapped because something comes up.  In my world that means I make a conscious decision to get up at 4:00am so I can get my training done before I have to be a Mom or an employee.  It’s not always easy, I won’t lie.  But I can count on one hand how many times I regretted the workout when I was done.  And I’ve been doing this since my son was 2 1/2 (he’s almost 12).

The only actual workouts I can ever remember truly regretting were the two Bikram Yoga classes I took.  Hot yoga and me are not friends.  However, I digress.

Schedule

I am a huge fan of having a schedule.  It’s what gets me through any training plan, cycle or training season.  Right now I am following a training schedule for the Ragnar race in November.  I put together a training plan, printed it out and it’s currently to the right of my computer monitor.

As you can see, it’s a working document; miles added, subtracted and plotted out.  This mess keeps me on track and focused on my next workout.

I also transfer the miles , my boot-camp class schedule onto my weekly calendar so it is right there with my son’s soccer practices, dentist appointments, work schedule, meetings, etc.

It may seem like overkill or duplication but I consider my training and workouts to be as important as other meetings so it has to go with the other responsibilities I have.

Find “Yes” People

I try and surround myself with people who are supportive of what I do.   You need this.  If you are trying to eat better, starting to run or cutting out unhealthy behaviors you want people that are going to say “Hey, you’ve got this”.

This doesn’t mean you need them to jump on your wagon.  But if you have someone telling you “running will ruin your knees”, or “aren’t you worried about getting too muscular” or if your spouse is cranky about the time you’re taking away to go on a run or take a class, it makes it harder to take the steps to reach your goal.  Find your “yes” people.

Push Through

I rarely skip a scheduled workout. Sure there are days that  I’m tired, cranky, annoyed, or just not ‘feeling’ it.  But unless I’m sick I just power through.  Why?  Because if I skip today then it’s easier to skip tomorrow and the next day.  Once you drop the excuses and get up and go you’ll be very happy you did.  (see Schedule above).

Challenges

When I really need to amp it up or pull myself out a lull I do a 30 day challenge.  Currently I’m 14 days into a Burpee Challenge; doing 10 burpees a day for a month.  I’m also working on the Crow pose in yoga. Every day I hop onto the mat and practice.  Listed out on paper it looks like a lot.  But I look at things as time commitments so the burpees takes me less than a minute and the yoga and Crow is maybe 10 minutes.  It’s just the extra push I need right now.

These strategies work for me and I hope you can find one or two that will help you stay motivated and on point with your training. Let me know!

Now go run!

Keli 🙂

 

 

Who’s Ready for Week 4?

I love a 30 day challenge.  I know, you’ve heard.  I find them very motivating and enjoy the act of having something to do every day.  If, however, you’ve been floundering here’s a little secret.

Making a conscious decision that you are going to stick with a challenge for 30 days is the challenge.

Ahhh young grasshopper…you have much to learn.

Once you flip the switch from “maybe” to “yes”, the struggle is over.  Objections melt away.  It’s not whether you will, your only decision becomes when?

Digest that nugget for a bit.  It’s a game-changer.

Here’s Week 4 of the 30 Day Boot-Camp Challenge.  Enjoy.

 

 

 

 

 

 

Here’s a pdf for you to print out if that’s easier.  Boot-Camp Workout Calendar Week 4

Here’s a refresher of the exercises.  30 Day Boot-Camp Challenge Day Exercise Explanations

Now go run!

Keli 🙂

30 Day Boot-Camp Challenge – Day 1

Today we kick off a 30 Day Boot-Camp Challenge.

Here are the rules.  Rather here is *the* rule for this month’s challenge.  Set your mind to completing the challenge.  Set your intention.  Set your mind.  Write it down.  See it.  Do it.

Here’s today’s workout.

Warm up for 5 minutes (take a walk, a light run, do jumping jacks or march in place to your favorite song from the Hamilton soundtrack, or two, I mean how can you pick just one?)

Perform the following exercises for 1 minute.  Click here to see how to do the exercises properly.

  • Push ups
  • BW Squats
  • Plank 

Take a walk for a few minutes, march in place or drop into child’s pose.

And that’s a wrap. Yes. That’s.  It.

The first week of our challenge we’re working on consistency.  You know, getting back on track.  The intensity of the workout isn’t what I’m going for, it’s getting back into the habit of doing something every day.

Yes, Grasshopper.  Consistency.  As in “I was so consistent before summer”.  Same here.

Now go run!

Keli 🙂

PS – The comprehensive calendar and tracker will be posted under the Challenge Tab on the blog.  Check back later today.

PPS – If you are doing some other workout (walking, running, zumba, swim, etc.) you should still do the exercises.  Strength workouts are good.  Core workouts are good.  Muscles are good.  Word.

A Fun Fact

A study published in The New England Journal of Medicine has shown that healthy eating and exercise habits can substantially cut the risk of heart disease events, even in people who inherit high risk for these events.

The researchers looked at four studies involving 55,685 participants.   Among participants at high genetic risk, a favorable lifestyle (no current smoking, no obesity, regular physical activity and a healthy diet) was associated with a 46% lower relative risk of coronary artery disease than an unfavorable lifestyle.

In English this means that no matter what crap genetic cards you were dealt, you have the power to change your destiny.  And that, my friends, is a very good thing.

Now go run!

Keli 🙂