Days 21 & 22 – #AugustCoreFocus + Road ID

Happy HUMP DAY!
 
I am off to try to run 3 easy miles – the foot is feeling MUCH better. My first marathon training injury, it was inevitable 😉 Fingers and toes crossed!
 
Speaking of runs, Hubs and I are feeling safe and sound with our new Road ID bracelets!
 
Disclaimer: Road ID sent us complimentary bracelets for a blog post and review – I’d had my own Road ID previously and needed to update my name. All opinions in this post are my own.
 
 
We were both also able to take advantage of their new BADGES you can now add to your bracelet!
 

Because it’s always helpful to be more fashionable 😉 We both got the medical alert badges – I can go into more in a future post about why we both need that – and I also got the “13.1” badge and a “26.2” badge to put on after Marine Corps Marathon!
 
 Be sure you are SAFE on your runs in the event of an emergency! In case anything were to happen whether running, biking, hiking, whatever – others will have our names, emergency contact information, and medical details on our wrists. It’s great peace of mind! Check out all of the different size and color options that Road ID offers and even read stories of how handy these have come into play for others!
 
For today and tomorrow, we have some fun movements for the #AugustCoreFocus challenge!
 
 
Today’s #AugustCoreFocus movement for 8/21/13: Mountain Climbers
 
 
Assume the straight arm plank position (from Day 3.) Keeping yourself in neutral alignment, ‘run’ your feet in – one at a time – in a medium to fast tempo fashion. I tend to just tap my toe before switching legs. This doesn’t just work the core, of course, you also work your legs and arms here!
Time/Interval: 50 seconds of work/10 seconds of rest, tabata, personal preference, to failure
Tips for an effective Mountain climbers:
– Have no arch in the back
– Do a quick tap and run in a plank position
– Use your core to bring those legs in to take the pressure off of the legs solely
 
To regress the movement, take a slower tempo for pace. To progress it, speed it up!
 
 
Tomorrow’s #AugustCoreFocus movement for 8/22/13: Pushup Knee-to-Elbow
 
These doozies are a progression of our Knee-to-Elbow movement from Day 5 – this time, we’ll be adding in a push up! Yay! To progress into the Push up, try to bend your elbows towards your legs and at the same time tap your knee to your elbow. This  movement works the chest, tris, and bis also in a big way!
Time/Interval: The usual 50 seconds of work/10 seconds of rest, tabata style, personal preference, or until failure can work here – HOWEVER I like to do 10 each side, rest, then repeat for about 3+ rounds
Tips for an effective Push up Knee-to-Elbow:
– Maintain neutral neck to back alignment
– Keep shoulders down and back
– Try not to twist your body too much when coming down to tap your knee to your elbow
To regress the movement don’t worry about toughing the knee to elbow, get as close as you can. Also, don’t come down into a deep push up. To progress, speed things up into a fluid movement between alternating legs.
 
You can STILL sign up for the #AugustCoreFocus Challenge HERE! There’s 10 more days left!

The winner of the Just Nebulizers Oximeter is:

a Rafflecopter giveaway
 
(I’ve also put a tab at the top to house each day’s posts and also those referring to prize and challenge specifics)


HI! I'M KAT - I am a pug-mom, wife, NASM Certified Personal Trainer, & Fitness Coach focusing on living the fit life while tackling work, coaching others - doing it all! My blog is to hold me accountable for all the goals I plan on accomplishing and also a way for me to try to inspire others through my own experiences - if I can do it ANYONE can! Fitness is a huge part of my life as well as travel and seeing all that life has to be lived! PAY IT FORWARD!

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22 Comments
  • Reply
    August 21, 2013, 11:22 am

    I love my road id—for life not running! 🙂

  • Reply
    August 21, 2013, 11:42 am

    Those spiderman push ups are killer, but I actually love mountain climbers! Road Ids are so important, too.

  • Reply
    August 21, 2013, 12:40 pm

    Oh yay!!! Thanks Kat!

  • Reply
    August 21, 2013, 1:00 pm

    Happy to hear your foot is better 🙂 Have a great run!

    Road Ids…these are so cool and so essential. I need to get on.

  • Reply
    August 21, 2013, 3:01 pm

    Love my RoadID bracelet.

    I’m not a fan of mountain climbers but I am excited about tomorrow’s move.

  • Reply
    August 21, 2013, 3:39 pm

    I have Crohn’s, so I always wear my Road ID – it gives me an extra sense of security.

  • Reply
    August 21, 2013, 3:54 pm

    Love Road ID and never leave home for a run without my little pink bracelet! I’m saving by mountain climbers until tomorrow. After a tough 10 mile run I am exhausted, so it is pool time!

  • Reply
    August 21, 2013, 4:21 pm

    Nice, love that you can add the medical symbol (as well as others) to the Road ID! I always have my Medic Alert bracelet on which basically doubles as a road ID in a way too. Makes me feel more secure 😉

  • Reply
    August 21, 2013, 4:33 pm

    Cool badges on the new Road ID! Glad your foot it feeling better. That knee to elbow thing is my nemesis.

  • Reply
    August 21, 2013, 5:12 pm

    i just did those moves in my class today! I guess i channeled my inner KAT!

  • Reply
    August 21, 2013, 5:28 pm

    I love my road ID. I forget I am wearing it half the time and will wear it to work and things (my boss asked me if I got lost on way to work to pick on me)

  • Reply
    August 21, 2013, 6:03 pm

    Girl, every time I see your instagram pictures for this challenge, I say to myself: “I wanna be just like Kat!” 😉 You are doing an awesome job! Keep it up!

    I don’t have a road ID yet. I always say I’m going to get one, but it just hasn’t happen yet. So, instead, I end up running with my iphone. I think I should put it on my birthday wishlist.

  • Reply
    August 21, 2013, 8:42 pm

    My husband and I both wear a Road ID every day. I have some food allergies and other minor medical alert things that I can add into the interactive ID. I would rather my husband wear his Road ID than his wedding ring if he has to chose.

    I also now have the app on my phone and love it! Nothing better than a free app that is designed to keep people safe!

  • Reply
    August 21, 2013, 11:56 pm

    Never leave home without my road ID!

  • Reply
    August 22, 2013, 4:39 am

    I love my road ID. Didn’t know that they had badges though. That is pretty neat and a fun way to add a personal touch.

  • Reply
    August 22, 2013, 12:46 pm

    Linda Hoard; Today core challenge completed in TRX class.

  • Reply
    August 22, 2013, 1:24 pm

    The Road ID is a MUST for cyclists, runners, walkers…everyone. I plan on getting my dad one now that he’s out running.

  • Reply
    August 22, 2013, 2:17 pm

    Glad you’re foot feels better! Thanks for reminding me I need to find my Road ID. Those add-ons are adorable!

  • Reply
    August 22, 2013, 3:14 pm

    I got my grandparents Road ID bracelets last year for Christmas (they walk 3-5 miles a day), but I wish I had gotten one for myself too!

  • Reply
    August 22, 2013, 7:01 pm

    love the ichthus fish, so cool!

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