I got a late start to the morning. An extra hour of shut eye was more important than getting on the treadmill at 5:00 am.
I eventually made it on for a quick little run to start the day though. Since I wasn’t running outside I thought I’d pretend that I was. I went for a little Heartbreak Hill action with the iFit.
It was the best of both worlds. Rerunning the last 6 miles of the Boston Marathon course while watching Parenthood.
Oh that Citgo sign…….. I felt like I Was looking at that sign forever during the actual race this past year. It was a fun little change up to my run this morning.
Maybe tomorrow I’ll find a Hawaii course to run to get ready for this weekend. Eeeekkkk…..
These guys are getting more high maintenance by the day. I think it must be an end of the summer thing. Everyone’s getting ready for school to start again. But, we are soaking up as much time together as possible.
I’m not sure what your daily outfit essentials are these days, but lately ours have been these.
The necessities- cowboys boots, Hawk Bear and a “satchel”. Yes, Daddy made sure to let him know that it should be called a satchel. Good stuff.
A really good area for runners to focus on is core. Sometimes not enough time is spent doing core work.
Core work is important for runners because it helps with proper form and biomechanics and helps with injury prevention. Having a strong core can improve overall strength, power, speed, quickness, agility, coordination and balance.
You know, to be honest, I never really sit and do core work at home. I do make sure to do at least a couple minutes of core specific work at the end of every class that I teach (with the exception of my spin classes) and try to incorporate the core as much as possible throughout class.
Even if you only have a few minutes to get a little core work in, sometimes that’s all you need.
A plank is a great core exercise that doesn’t require any equipment and you can pretty much do anywhere. I also really like it because there are so many variations you can do. I’m a fan of adding anything to make it a little unstable. It makes you work a little harder and is a great way to change it up.
Here are some ideas to change it up:
Put your hands or forearms on a bench.
Lift one arm in front and hold. Repeat on the other side.
Lift up one leg and hold. Repeat on the other side.
There really are so many options. I did a post on planks with a video here if you want some more ideas.
Two things I always have with me at boot camp are the speed rope and the AbX.
This past Saturday we did these tuck extensions on the AbX and they were just awesome. They can be done on the floor with a mat or towel under your bum, but the AbX just makes them that much better.
When doing core work, you want to keep a neutral spine and I always tell people to think about pulling their belly button in towards the lower back. Your head should always be neutral also.
Here’s a super short video so you can see the move in action.
Before I go I must show you this.
This is a Vega Sport cake batter protein shake. I made this over the weekend and it was darn fabulous.
I modified an old recipe a bit.
Vega Cake Batter Protein Shake
(prep for two shakes)
2 cup nondairy milk of choice (my favorite is Silk PureAlmond Unsweetened Vanilla)
1/8 teaspoon salt
1 teaspoon vanilla
1/2-1 teaspoon vanilla butter and nut or butterscotch extract (or other extract of choice)
Combine and freeze ingredients in two ice cube trays.
When ready to make the shake, place cubes from one tray into blender (the Vitamix or Nutribullet works great).
Then add 1/4- 1/2 cup more nondairy milk of choice (start with 1/4 and add for desired consistency once blending) and 1/2-1 scoop vanilla protein powder (my favorite is Vega Sport vanilla).
Blend well. It can take awhile sometimes, but be patient. It’s so worth it.
*I don’t add any additional sweetener because the protein powder gives it enough for my taste, but you can totally add a little sweetener of choice or 1/2 a frozen banana when blending if you want.
Yes, yes it is.
Oh and today is the last day to enter the Halo GIVEAWAY.
Have a great day!
What’s your favorite core exercise?
What’s your favorite smoothie?