Check it out! As runners we should be doing strength training too. Strength training helps with our endurance, develop power, and with injury prevention, which IMO is the most important reason to include strength training into your program.

I will say that I love to lift heavy but after a mid-length run, I actually like to bring the bands and use them. Our mid-length runs have already taxed our leg muscles, especially if you live in a hilly area like I do, but that doesn't mean we can't benefit from a little light strength training afterwards.

I will usually incorporate these three exercises right after my run and before my cool down stretches. A couple of ways to use them is by doing each exercises for 30 to 40 seconds for 3 to 4 sets or instead of time use reps instead. These will hit those legs, glutes and core. 

Give them a try and let me know how it goes! Don't have a band, that is just fine. Do them without one. 

Have A Happy Workout!!
Deanna

How can we expected others to not judge us if we don't stop judging ourselves? We tend to our worst critics. I know I am! This was my conversation at 5 am this morning with my client D.J.

Does it really matter what that stranger on the treadmill thinks about you? It shouldn't. Checkout my thoughts in the video, I promise it will only take a minute.

Have you fallen into the trap of judging yourself? Do you still do it? How come? Why is it so hard to stop judging ourselves? Aren't I just full of questions, but they are important ones that we should be asking ourselves. Until we can truthfully answer them, then we can't learn how to become more confident and stronger within ourselves to stop the process. 

I don't have all the answers but I do have steps that can be taken to start breaking the process. Here are my top 3. 

1. Stop judging others. Yes we all do this in one form or another. 
2. Replace those negative thoughts with positive ones. If you have to write them down so you see them, then do it. 
3. Talk to someone. Sometimes we need another person to help us figure things out or just to listen.

​You aren't the only one that is hard on themselves, but you are the only one that can take that first step to breaking that self-judging habit. Embrace your inner strength and start the process.

I like working the lower body and as a runner these movements will strengthen all those muscles that are used. This is my easy and effective kettlebell, or a dumbbell, workout to help target those legs and one that I throw on my clients in class or have them do over the weekend to knock something out with minimal equipment.

10 reps of each exercise, working the right side first and then the left. 

1A KB racked at shoulder, Split Squat
1A KB Staggered Deadlift - You want that right foot to be just under that hip but lined up with the left heel when working the right side. I misspoke during the video. 
1A KB Side Lunge
1A KB Windmill 

Once done with the right side go directly to the left side, perform same movements. Rest for 1 minute and repeat for time or rounds.

Give it a try!! I would really like to know how it goes for you!!

Have a great day!!
​Deanna

It is starting to get a little colder here and probably where you are at too. Here is a little cardio for a small space during a cold day that I have been using off and on. 40 seconds on each exercise, 1 minute rest between 4 rounds. Don't have 4 cones? Use some paper bowls instead.

Cone Lateral Bounds Ladder. 1 Lateral Bound, 2 lateral bounds, 3 lateral bounds. Keep repeating.
Weave in and out of cones
Broad Jumps to each cone
V-Steps
Walking planks, stacking cones
Feet elevated crunches. Stack cones on legs and moved to behind your head. Make sure you perform a full extension to reach behind you and lower back stays flat on the ground.
​
This should get the heart rate up and warm you up. Have some kids? Get them involved ladies and see what kind of fun you can have.