We’re coming to a close of this year’s fitness journey.
How are you feeling? Have you completed all 11 previous challenges?
If not, it’s ok. We have one more month for you to push yourself and build your fitness. If you think this month is going to be an easy challenge just because it is Christmas, you are in for a fun surprise. This month will challenge every muscle in your body!
Each day is a new and fun surprise! There are no rest days this month. We are going to work and finish off this fitness journey with an explosive finale. We’re giving you some choices this month. You’ll have 3 Levels to choose from this time. Each level represents the number of repetitions to perform that day’s work out. Yeah, you could pick Level 1 and get a work out, but why not finish this year challenging yourself?
Push the limits of your mind and your body will follow!
Check out the calendar for this challenge HERE
It’s time to work for that meal this month!
The month of November is notorious for destroying the best laid fitness plans. So we’re going to fight a tough month with a tough challenge. The plank is well known for targeting your core muscles. Each day this month, the time spent on each plank will increase. Each day is a step toward strengthening your core and building your abs.
Do you find this a little to easy? No one said you only had to do it once. The great thing about this exercise is that you can do it multiple times a day. No special equipment is needed, just drop down and plank it out.
Still want a little variation? Try starting in a Straight Arm Plank, and lower yourself into an Elbow Plank after 5 seconds. Then go from the Elbow Plank back to the Straight Arm Plank.
The calendar for this challenge can be found HERE
It’s time to pull out all the stops this month!
This month, we’re giving you a full body workout intended to make you sweat and work muscles you didn’t know you had! This month will combine workouts learned in challenges from the previous months. The Full Body challenge won’t target specific groups of muscles like previous months. Instead, these workouts are designed to work each part of your body each day, in ways you’ve never thought of.
There’s no doubt that you will feel a difference in yourself at the end of this month.
The calendar for this challenge can be found HERE
Do you remember your mother telling you to stand up straight? Bless her heart, she was just trying to help you.
Posture….the intricacies, importance, and benefits of good posture is where we’re going this month. The truth about good posture is that it involves a lot more than just standing up straighter, pulling those shoulders back, and tilting up your chin. The muscles engaged in finding and maintaining good posture involve muscles throughout the entire body: strong flexible abdominals, back, glutes, pelvis, legs, hips, shoulders and neck. The need for a powerful core, and a lengthened and strengthened back from neck down to the butt is necessary for the body’s natural positioning to all fall into perfect place.
The importance of good posture is evident when you consider the plentiful benefits:
1) The most obvious benefit involves avoiding overall health complications! Many painful difficulties with back aches, slipped discs, back pain, sciatica, shoulder pains, pelvis and hip misalignment, pressure inside our chest, poor blood circulation, compromised digestion issues and neck pain and headache are caused by poor posture.
2) Good posture facilitates breathing; enables us to breathe properly by opening up our ribs and lungs. Healthy lungs equal a healthy body.
3) This increases our ability to concentrate and think. The more air we provide our brain, the more oxygen it gets, and the more brain food it receives.
4) Good posture improves our image. It helps us to look thinner and taller. Research has stated that people with good posture appear smarter and are more attractive than those who don’t.
5) Having good posture makes us feel better about how we look. We know that good posture increases our self-confidence.
So let’s get started!
Click here for the workout calendar!
What: 2016 Columbus Roadrunners Distance Series
Sat, Aug 20: Lakebottom 5K
Mon, Sept 5: Big Dog Classic 10K
Sat, Oct 15: Suck It Up Buttercup 15K
Sat, Nov 12: Soldier Half Marathon Or Soldier Full Marathon
3 races + Soldier Half = $150
3 races + Soldier Full = $175
3 races + Soldier Half = $175
3 races + Soldier Full = $200
Registration fee, Swag from each race, and post-race food/drinks
Each individual race will have its own awards + a medal given for completing the Distance Series.
More info Contact: Carolee Luther at firstname.lastname@example.org
Register online: runsignup.com
Register by mail: 2016 Distance Series Registration Form
Time for a new fitness challenge!
The 31 day arm challenge has 3 different exercises which you have to do each day, and the time spent doing the exercise slowly increases day by day to help you build up your core body muscle strength gradually, ensuring you are able to complete the final day of the challenge easily.
The 31 day arm challenge will also help work your upper body and improve your strength. By completing this arm challenge you will notice a significant difference!
This challenge ends on August 31st!
Ready, set, GO!
Click here for the workout calendar.
It’s time to get your squat on! This month we are thrilled to present youwith a 31Day Squat Challenge! Oh, stop your groaning! Your swimsuit and blue jeans will thank you!
Rest days are provided every five days to give you a chance to let your muscles recoup. As with all of our monthly workout calendars, these daily exercises are intended to supplement your current fitness routine.
Stay aware of your form at all times! It’s quality, not quantity that counts. If you find the daily total too difficult to achieve, just do as many as you can, or break it up into smaller sets.
This workout is for YOU! Challenge yourself, but not to the point of injury.
Challenge ends July 31st.
Click here for workout calendar.
May is upon us!
Are you ready for MAD MUSCLE MAY?
We have three exercises for you.
The goal of these monthly mini-workouts is to fit in quick, repetitive exercises that will leave you feeling confident and strong by the end of the month. These daily workouts can be tailored to your individual needs, as well as modified to your personal level of fitness. We encourage you to focus on your form with each and every rep.
Get to know these exercises, because for the next 31 days you will be eating, sleeping, and breathing them. Cue dramatic music.
We now present to you…
PUSH-UPS! Everyone’s favorite right? Focus on doing each push-up with proper form and control. If you have trouble doing these on your toes, that’s alright. Try a few, then if needed, drop your knees down to the floor for the rest. Throughout the month, try and increase the reps you perform on your toes.
TRICEPS DIPS! If you have sensitive wrists, try gripping dumbbells as you are doing the dip -this will take the pressure off your wrists. If you still have issues, think about doing triceps kickbacks or seated triceps extensions.
MOUNTAIN CLIMBERS! It’s time to make friends with them since we will be getting up close and personal all month. We will post proper form.
Weeks 1 & 2, perform two sets of each trio, and on Weeks 3, 4, & 5, kick it up to three sets!
Ready, set, GO!
Event runs from May 1st thru 31st.
Click here to view the workout calendar.
It’s June and you know what that means. A new challenge!
This month we’ve decided to focus on ALL OF YOU – YOUR WHOLE BODY! That’s right, it’s going to be a little more in depth than our usual one-body-part-targeting calendars, but that’s good for you, because at the end of this month, when you’re 30 days closer to swimsuit season, you’ll definitely be thanking us for toning up every square inch of your body in only 10 minutes a day! Trust us!
This workout calendar is meant to be done 5 days out of the 7-day week. It’s up to you if you want to do M-F and take the weekend off, or spread your off days out differently.
Stay aware of your form at all times! It’s quality, not quantity that counts. Don’t rush through the moves to stay on the 10-minute timer track. Slow it down if needed, to keep good form. Challenge yourself, but not to the point of injury.
Be sure to RSVP to this event on our Facebook page for updates and daily motivation!
Ready, set, GO!
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