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.

 

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BW Pyramid Workout

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!

The Devil is in the Details

Today is Day 5 of the Holiday Hustle.  And we’re all about the plan.

  • Set the plan.
  • Work the plan.
  • Succeed.

Your workout is a thinking one.  Sit down for a few minutes and figure out your workouts for the next 7 days.  Ideally, schedule 3 or 4 cardio sessions and 2-3 strength sessions.   Only able to manage the Holiday Hustle workouts?  I get it, sometimes you just want someone to tell you what to do.  No problem.  Just make the next 7 days of the Hustle non-negotiable.  You don’t decide if you will workout, you just decide how hard you’ll push.  It takes the guesswork out.

Let’s have a full week of consistency and no excuses.

Now go run!

Keli 🙂

PS – Can’t deal with not having a workout today?  Repeat Day 1.

 

 

Welcome to 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!

 

 

Adding On

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!

In Balance

I try to incorporate balance training into my classes often because it’s as important and cardiovascular conditioning, developing strength and flexibility.  And as we age, having good balance will become even more beneficial.  Ouch, that aging thing again.

Trips, falls, dropping things, bumping into tables,chairs, etc. are all by-products of bad balance.  Some of the benefits of balance training are improved coordination, better joint stability, better reaction time and overall improved long-term health.

Many yoga poses work on balance and even doing a short 10 minute practice will provide some key movements.

One legged exercises such as pistol squats (full or modified), single leg dead lifts,  rear lunges with a knee up, single leg calf raises are great options as are exercises incorporating a BOSU ball or Stability ball

If you are starting out with the balance game here are two exercises that you can try (courtesy of the NIH).  Note – please consult with your physician prior to beginning an exercise program. 

Standing on One Foot (for extra stability start by holding on to a chair or close to a wall).

  • Stand facing a chair or wall with feet hips-width apart, keep your gaze straight.
  • Engage your core (shoulders down, pull your belly button in)
  • Place one hand on chair for stability, then without looking down, lift your right foot off the ground, trying to keep your thigh parallel to the ground.  Hold.  Slowly replace foot to ground, repeat on other side.
  • Alternate legs for 30 – 45 seconds

Heel Toe Walk

  • Stand with one foot in front of the other (as if you are on a tightrope)
  • Extend your arms out wide for balance
  • Keep your gaze forward, engage your core start walking heel to toe for 30-45 seconds.

Try adding some balance training a few times per week into your regular routine.  For better health.

Now go run!

Keli 🙂

 

 

 

 

30 Day Boot-Camp Challenge Calendar

I like challenges because they propel, push and move you forward or help pull you out of a rut.

So dive in.  Commit.

With this challenge, there’s something to do every day.  Some days it’s a little something, some days a little more.

Print the calendar, post it near your computer, by your running shoes, on the mirror in your bathroom.  After you do the workout take a pen and cross out the day, make a check mark or write a star.  Make some physical marking on the page.  As you go along in the challenge those physical markings will provide motivation.

Trust me.  It works.

I’m working on a Challenge Page for the blog and I’ll post a “how to do the exercises” page for you.

Alrighty, go forth and conquer my fellow challengers.  To print out the first two weeks of the challenge click the link to download the pdf. 30 Day Boot-Camp Challenge – Week 1 and 2

 

 

 

 

 

 

 

Now go run!

Keli 🙂

You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.