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Strength Training

5 Minute Core Exercises for Runners

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5 Minute Core Exercises for Runners

I am going to share with you my 5-MINUTE CORE EXERCISES FOR RUNNERS routine to help you get the flat abs you’ve always wanted!

These are my top 10 core moves, each done for 30 seconds. These exercises will help you become a leaner, stronger, and faster runner by working the large and small muscles in your core. No matter where you are at in your running, just beginning or have had several years under you belt, everyone can benefit from this routine! I will explain 3 levels of intensity that you can work through – beginner, intermediate, and advanced – so start where you feel most comfortable, and let the fun begin!

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Personal coaching Results

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Personal coaching Results

After 8 months of training I was finally ready to RACE, and boy oh boy I have come a long way with my speed, strength, and confidence!!

On April 30th I blew my old personal record (PR) out of the water, then 2 weeks later I set yet another PR!! Overall I took over 3 minutes off my old 5k time. This was only possible because of personal coaching through Coach Jasmin's VIP program where she gave me a personal training plan, help with nutrition, and daily encouragement!!!!

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Strength Training For Runners

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Strength Training For Runners

I often see runners try and incorporate P90X or Insanity into their running routines, which is not wise. Both of these programs are amazing (I myself am a Beachbody coach and use 21 Day Fix and PiYO in off-season training), but they are not specifically made for runners. I also see runners go to the gym without a plan and make up their routine on the fly.

If you truly want to excel as a runner, you need to incorporate specific strength training in your routine that improves running economy, range of motion, power, and prevents injury.

But strength training for runners doesn’t just involve weights or circuits. Is it vital that you also incorporate the following into your routine:

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Busy Runner Mom Tips

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Busy Runner Mom Tips

One of the questions I get asked more than any other is how am I able to do it all?  As a working mom, coach, part time blogger, and runner, it can be seriously difficult to try to squeeze in everything I need to do in a 24-hour period.  Most days, I feel like I need at least 30 hours in order to cross off everything on my to-do list, while still having time to work full time away from home, coach each afternoon, get in a decent run, blog, and still have time for my family.  It definitely isn’t easy, but I’ve learned a few things in my short time of being a mom of 2.

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Workout Programs for Women & Carb Cycling Results

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Workout Programs for Women & Carb Cycling Results

Workout Programs For Women & Carb Cycling Results

Workout Programs For Women & Carb Cycling Results

I am type A. I love being organized and having a plan. Just to give you an idea, at the beginning of each week I write down a general plan of each day of the week. It is a flexible plan, but a plan none the less. This is how I work best to get things accomplished. Without a plan, I get lazy, and my guess... is that maybe, just maybe, you might too.

The same can be said about my workouts. Without a plan, I find myself going to the gym to maybe do this or maybe to that, then I get tired and go home. Really it becomes half a work out. In order to try something different, about 7 months ago, Jasmin wrote me my first workout program. This was 1 month post baby and I knew I was starting over from scratch and needed to slowly work my way back into running and strength training. 

The first few months into the program were great! I lost the baby weight (plus some) and saw improvements in my mile times. But around month 4 I hit a plateau. Jasmin and I worked together to figure out a new plan of attack and she also introduced me to something called carb cycling.

This methodology behind how much I eat and when I eat it is based on my workout for that day and has been fabulous for my body.

I wish I had a before picture to show you the full change from my carb cycling results, but I failed to take one so you will have to take my word for it! However, I can show where I am currently at today 8 months post 2nd baby!! (see picture below) I have a goal to one day see my abs, but for now I am very happy, thankful, and love the body God has given me. I am staying at my goal weight while getting leaner, faster, and stronger! Plus I have enough energy throughout the day, which is a big deal since I am constantly chasing 2 little people every second of every day!

Workout Programs For Women & Carb Cycling Results

Workout Programs For Women & Carb Cycling Results


During the carb cycling process, my eyes have been opened to so much more about food. I had thought of myself as a healthy eater, and it is true I was eating good things for me, but I was not putting the nutrition into my body at the right times or in the proper amounts. Carb cycling helps by making my body work more efficiently to produce better outputs! 

Through this process of training hard and fueling my body more efficiently, I have recognized how important a workout plan can be (especially from someone who ACTUALLY knows what they are doing) and how being aware of what I put into my body makes a BIG DIFFERENCE!!! 

But me recognizing these things is only half the story... the rest of the story is sharing the mistakes I was making with you! I want to share 4 bad habits with you. Why? Good question... First, by "naming and claiming them", it will help keep me accountable during the daily grind. Secondly, awareness is the key to change... so if you're reading this, and nodding along in agreement, let me encourage you by saying that you're not alone.

Workout Programs For Women & Carb Cycling Results

Workout Programs For Women & Carb Cycling Results

I am an emotional eater. Yikes. This may be my worst enemy. After a long and stressful day I turn to a big fat bowl of chocolate peanut butter ice cream to take away the stress. Not only does this usually (okay, always) push me over my caloric need, the worst part is that I usually feel even worse after I gobble it down. I am learning to relax at the end of the day with a hot cup of camomile tea. 

I eat when I am bored. My husband travels often for work and at the end of the day, after I put the kids to bed, I get the munchies. But it is not like I am actually hungry, there is just nothing better to do. I am now trying to replace this boredom with tea and a book, or by just going to bed.

I finish my children's plates. Why do I do this? I am too frugal to throw their last bite away and too lazy to put it in a container. So I make the sacrifice for them, or so I tell myself it is a sacrifice. I now put it in a container and have them finish it the next day. 

I love licking the spatula (and my fingers) when I bake. You may not know this yet about me, but I love baking! Ooey gooey chocolaty desserts scream my name, and making them with my daughter is so fun. But with that comes eating as we bake and of course eating right when it comes out of the oven! This one I am keeping in moderation. I may not need to lick my fingers AND the spatula, but I will enjoy life WITH my children :) 

Sometimes all of those bad habits come out all in the same day, and while eating the last bite of my kids plate 1 time won't make me gain 5 lbs, after the third meal of the day and two snacks each little bite starts to add up against me. 

I have only been aware of these bad habits because I started learning when to put the right food into my body (thanks to Jasmin) and logging the food I was eating (also encouragement from Jasmin). I now use the app MyFitnessPal to track my food input and exercise output. This app helps me keep track of my fats, protein, carbs, calories and much more which in turn helps me to refuel my body properly rather than guessing!

Don't guess at what you think you should be doing, find an expert. And don't guess about your food, KNOW about it! Be aware of your body and make it better because IT CAN BE DONE! 
If you are someone who has struggled losing weight or feel like you have hit a plateau, I would strongly encourage you to fill in your name below and talk with Jasmin about workout programs for women and carb cycling results to see how she can help you!
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