Day 3: Be Good to Yourself Today

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Monday’s are usually the busiest days of the week. Back to work, to being pulled in many directions, to having our day go by so quickly taking care of the needs of others that we don’t find the time to do what we need for ourselves.

According to a study done by the Harvard Business Review,

“The more time that adults spent taking care of themselves, the better were the emotional and physical health of their children.”

It’s easy to ignore ourself because the only one to whom we’re accountable is ourself. With intense pressures to meet the expectations of people around us at work, at home, and in the community we’re naturally inclined to give yourself the short end of the stick.

Focusing time and attention on ourself is too quickly construed as being selfish, so we’re likely to feel guilty. While it might seem noble in the short term to sacrifice your own needs, over time it’s a recipe for burnout.

Think about how you’re more likely to perform better at work and at home if you get a full night’s rest, exercise regularly, eat well,  go for a run, do yoga…the things that rejuvenate and restore you.

Not Enough Time or Not Enough Will?

“I want to get into shape, but I don’t have time to workout.”

This is one of the biggest lies that we tell ourselves. The truth is that you do have time.

What you are really saying is 1 of 2 things:

    1. You don’t have the willpower to do it.
    2. You are putting something else before your exercise.

You can tell yourself that you don’t have time to workout… But, what you are really saying is that something else is more important than your health.

Even in your busy life, you can find time to exercise. You may have to get creative or sacrifice something else,  but you can fit that workout into your day.

Reasons Why You DO Have Time To Workout:

  1. You May Have to Get Up Early  – Many people tell themselves that they don’t have time in their day, yet they have the same amount of time as everyone else. You may have to use that time differently. It may require you to get up early to fit in your workout. You can be an early bird.
  2. First Thing in the Morning – The best time to workout is first thing in the morning. It gets your day moving. (Literally!) When you do your most important things first, it empowers you all day long. You will feel great starting your workday knowing that you have already done your workout.
  3. It Doesn’t Have to Be a Long Workout – Some use the excuse that working out takes too long. However, consistency is more important that duration when you are starting out. Short intense workouts are better than long effortless ones.
  4. Working Out Increases Your Productivity – Often, I hear the people use the excuse that if they workout, then they will be too tired for their day. Well, you may be hurting for a time, especially if you have not been exercising for a while. However, you will pass the point that your workouts actually energize and improve everything else in your day.
  5. You Don’t Have to Go to the Gym – Why not workout at home? Or simply go outside for a run or walk? Sometimes the simplest answer is best (and quickest.)
  6. Just Do It, Even When You Don’t Want To – The most important way to ensure you have time to workout, is to do it even when you don’t want to. Those are the days that you need to prove your willpower. You are stronger than you think. Push yourself, especially when you don’t feel like it.

Make the Effort

You do have the time to workout. Like everything else, you have to decide that it is a priority. The rewards are tremendous. Better health. Increased productivity. More self-confidence. You have to ask yourself,

“How badly do I want it? Will I make time to be good to myself today?

Day 3 exercises: 2-3 sets of 10 

  • Squat to Overhead Press
  • Dumbbell Reverse Lunge with Front Raise
  • 100 Jump Rope or Jumping Jacks
  • :60 Side Planks – each side

Bonus: Quick Morning Workout, Negative Pull Up Challenge

We’re starting out slow and not adding anything additional. Let’s get through these first few days and get into the swing of our daily commitments before we add more! For more info on the Negative Pull Up Challenge click here and scroll down for the challenge info.

Quick Morning Workout: No matter if you workout first thing in the morning, or later in the day, this quick morning workout will get you moving and give you a little extra energy to start your day.

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Speed Work: We have some new members this month so I want to take a minute to chat about why speed work is important. Yes, it helps us get faster…but that’s not all it’s good for!

The simple reasons you should incorporate speed work into your training:

  1. It improves your running economy. Shorter, faster repeats train your body to burn less fuel while going further. It’s like getting better gas mileage for your legs. When you run faster in your speed workouts, you get more efficient at running. Speed work helps us reduce how much energy we burn and increases the speed that you remove waste products from your muscles. By running at faster speeds, you become more efficient at running at slower speeds!
  2. Increase aerobic capacity or VO2Max, which is a combination of maximum oxygen uptake and your body’s ability to process the oxygen to muscles where it’s needed to burn glycogen and fat for energy. Speed work helps us learn how to breathe more effectively through though workouts!
  3. Improve anaerobic threshold (AT) or lactate threshold (LT), which determines pace at which you go into the anaerobic zone and lactic acid begins to build up in your muscles, which causes fatigue and reduces muscle fluidness.
  4. It breaks up the boredom. While just getting in the miles is important, it’s fun to get in some speed, knowing it will make you faster overall.
  5. Short, fast repeats allow you to insert some volume of running at a pace that is significantly faster than race pace. If your goal is a 9:00/mile, you’ll do workouts at 8:10-8:50/mile, which allows 9:00 to feel easier!

If you are new to our Crew, new to speed work or aren’t sure if it’s right for you, watch for some others in the group who have put aside their nerves (yes, speed work can cause anxiety) and learned how to embrace the suck. It does get easier…and you get faster. It works but you have to take the leap and just do it!

The Workout:

  • 1-2 mile warm up @ easy pace
  • 400 meters (1/4 mile) x 4 @ 10% faster then 5K pace
  • 800 meters (1/2 mile) x 2 @ 5% 10K pace
  • 400 meters (1/4 mile) x 4 @ 10% faster then 5K pace
  • 1-2 mile cool down @ easy pace

Pacing guidelines: Know your current pace. This needs to be a current (within last 1-2 months) 5K or a 10K race or run where you pushed yourself like you would in a race situation. If you’re not sure what pace you should be running, please reach out to me and let’s chat!


Day 3 “how to” videos:

Squat to Overhead Press: The squat and the overhead press are two power-house moves that hit big fat- torching muscles like your glutes, quads, and shoulders.


Dumbbell Reverse Lunge with Front Raise: This dumbbell lunge simultaneously works your legs, glutes, arms and shoulders to sculpt a stronger, leaner body.


Jump Rope without rope: If you don’t have a jump rope and don’t like jumping jacks, you can still do this exercise and get your heart rate up. Watch the video below to see how to jump rope,,,,without a rope!


Side Planks: Planks are among the best abdominal workouts and the side plank is a great way to work your obliques.

There is A LOT of info here. Don’t get overwhelmed! break it down into manageable pieces and make it work for you.

Plan your week in advance so you know when you will get in your important workouts. But most of all…be good to yourself!

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