20-minute strength workout! 💪🙌 All you need is a set of dumbbells 💪 Do this workout as a circuit, 3 sets of 10 reps of each exercise with about 30 seconds rest between each set ⏳ Here are the moves: 🏋️‍♀️ Single leg hip hinges, reaching forward with a single dumbbell - keep spine neutral! 10 reps one side, then switch legs. 🏋️‍♀️ Bentover row x 2, then hip hinge/thrust with weights at chest. Row using your back muscles, and squeeze your glutes as you thrust hips forward. 🏋️‍♀️Split squat with chop - hold weight overhead, then exhale and bring the weight down over the lateral side of your front leg as you squat. Try to keep your arms straight throughout. 🏋️‍♀️ Lateral lunge each side, then overhead press. Exhale during the overhead press, keeping abs engaged and glutes squeezed. Modification: you can do an alternating lateral lean instead of a lunge each side. 🏋️‍♀️ Renegade row (modification: you can do the plank from the knees) - have a wide stance with feet (or knees) for balance. Focus on using your back muscles for the row and keeping your plank as still as possible while you’re rowing. #strengthtraining #workout #workoutoftheday #fullbodyworkout

Tapering… 😝 Spending time with the monkeys, walking the dog, creating classes, trying not to run *too*many miles, and (mostly) working on not snapping anyone’s head off because I’m cranky 😂🤷‍♀️ 6 more days until @vermont50 🏃🏻‍♀️👏 Please note Tanner’s bandaged finger - he accidentally sharpened it at school in a pencil sharpener (and it’s the tiniest cut ever that required many kisses and re-bandaging) 🥰😉 #tapering #vt50training #ultratraining #taperingweek #motherrunner #runningstreak #womensrunningcommunity #runninggoals #runningmotivation #nolongrunforme #vermont50 #50ktraining #runstreak #runeveryday

Last long run before the #VT50 #50K 🏃🏻‍♀️This is it - the miles are in the bank and now it’s 2 weeks of tapering ahead of me! 🚶‍♀️#vt50training #ultratraining #tapering #50ktraining #seeninspandits #motherrunner #fallinvermont #runningstreak #runningmotivation #runninggoals #runstreak #trailrunning #longrun #sundayrunday #womensrunningcommunity #tapering

Early fall trail running like 😍🍁🌿🌳🍁☀️But #winteriscoming 😬 #mtpeg #woodstockvt #vermont #trailrunning #runningstreak #runningmotivation #trailrun #womensrunningcommunity #runeveryday #ultratraining #runninggoals #seenonmyrun #motherrunner #runstreak

153 miles run in August 🏃🏻‍♀️ 16,825 feet of elevation ⛰ Rain, heat, humidity, bugs 🌧☀️🥵💦🦟 It’s all helping to make me ready for anything race day throws at me! And here we are in race month!!! 25 days and counting 😬🤩🗓 #vt50training #ultratraining #trailrunning #runninggoals #raceready #runningstreak #womensrunningcommunity #runningmotivation #runeveryday #runstreak #vt50 #trailrunner #motherrunner #monthlymiles #endurancetraining #enduranceathlete

😍 That sky though! #woodstockvt #summerinvermont #eveningsky #sunset

My big boys!! 1st, 4th, 7th, and 9th! We have a brand new middle schooler and a brand new high schooler this year! 💙💙💙💙

Yesterday was grey, misty, and perfect running weather. I had a 90 minute run on my training schedule, and while I had gotten all the vert I needed for the week, I chose to run up Mt Ascutney for my workout 🏔 I knew there would be no views waiting to reward me at the top, and there weren’t ☁️🌫 Just cooler temperatures and swathes of white. But running or hiking mountains isn’t just for the view at the top (although that’s great when you get it!) ☀️ It’s about the small details along the way, the beauty of the trail, the animals you encounter (but no bears please) 🐻 the fellow runners and hikers you greet, the fresh, sweet mountain air in your lungs, and the feeling in your legs and lungs and heart when you reach the top 🏃🏻‍♀️ On to another week of training and more mountains to run! #runningmotivation #vt50training #mountainrunning #joyinthejourney

Loving my hair by #zuris in #woodstockvt ❤️ I wanted something practical for running in the heat without sweaty bits escaping from my ponytail, and Zuri gave me this badass undercut! 😍 #runninghair #haircut #motherrunner #summercut #runeveryday

Zero dark running hour benefits 🌅 My day is packed, so I was out running at 5:30am this morning…I forgot how peaceful and pretty it is to run early morning 🏃🏻‍♀️ A month out from the #VT50 and feeling strong! #runningstreak #vt50training #woodstockvt #runningmotivation #runninggoals #motherrunner #runeveryday #summerinvermont #50ktraining #runstreak #womensrunningcommunity #ultratraining

Change of pace - Had a beautiful morning at @billingsfarm teaching a yoga class at the Sunflower house! 🌻🧘‍♀️ As well as teaching, I got to walk through the house solo and soak in all the beauty, AND the sun came out! 🌤☀️ Had a couple of gorgeous familiar faces in my class, and got to hug Anna, event coordinator extraordinaire ❤️ #sunflowerhouse #billingsfarm #yoga #yogapractice #woodstockvt #vermontfarm #thisisvermont

Scroll through to see some of my favorite core exercises! I do a few of these (or variations), nearly every day, and incorporate them into my classes too 💪 They look deceptively easy, but they’re *simple*, not easy!! Some tips to make these super effective: ⭐️ Use your breath - exhale as you’re contracting the abs, so you’re engaging your transverse abdominis ⭐️ Make your movements slow and deliberate - really focus on each part of the movement as you breathe and contract your abs ⭐️ Respect your own range of motion - for example, if you feel your back arching way off the floor when you’re doing a leg lower, then adjust and only lower the leg so you can keep the natural arch of your spine Try 2 sets of 15 - 20 reps as a circuit - pick a few, or go crazy and do them all! 😊