She Sweats 12-Week Run Builder

You read that right! It's our newest workout plan! 

If you love our She Sweats 12-Week Transformation, you will love our She Sweats 12-Week Run Builder workout, especially if you are a runner! We partnered with Moms RUN This Town to create a workout plan geared toward helping you build and maintain muscle while keeping your running shoes laced up. 

What You Should Know About the She Sweats 12-Week Run Builder:

1. The plan focuses on keeping you running while introducing strength training into your routine. You won't have to give up the miles and pavement (or trails) that you love so much for the sake of strength training. We suggest following the workout to a "T" to gain maximum value and allow your body to work to its full potential.
2. The plan is currently available in both a gym version AND an at-home version. We have eliminated your excuses!
3. Included in the plan are:
   1. 12 weeks of workout plans, including rest days, cardio/run training with mileage suggestions and abdominal training. The workout plans tell you exactly what exercises to do, the number of reps and the intensity to which you should be working at. 
   2. Our philosophy behind incorporating weight training alongside your run training.
   3. Logs for tracking both your strength and cardio training, as well as actual weight used and general feelings for the day's workout.
   4. What items are commonly on our grocery list and a sample for timing your daily meals.
   5. Information about what to eat before and after a workout.
   6. 4 HIIT Routines.
4. The strength training workouts are designed to be accomplished in approximately 45-70 minutes in the gym on strength days - time will vary based on day and segment. Run days will take you approximately 30-45 minutes with 15 minutes of abdominal/core training. 
5. Equipment required/suggested to complete the At-home version is as follows:
   1. Dumbbells of varying sizes - we recommend at least 2 different size sets.
   2. Stability Ball.
   3. Resistance Bands.
   4. Flat Surface or Workout Bench (Coffee tables work great with a towel to double as a workout bench.)

As with all of our workouts, the workout is available to you for download IMMEDIATELY. There is NO waiting for the program - NO waiting to reach your goals - NO excuses! 

Feel free to comment or ask any questions that you might have. We are so excited about this new workout and we hope that you are too!

Whitney

It's OK to Fall Off the Wagon

I recently received a text message from one of my best friends that went a little like this: "I need some motivation... I've fallen away from my workout and good eating kick!!! I need some serious accountability!!!!..." Want to know my response to her? "Don't worry. Take a deep breath. Do something right now that's good for you - even if it's a walk to the mailbox, and make good decisions from then on out!" I then when on to ask her what she has been doing and what does she REALISTICALLY have time to do going forward (

girl 

has 6 children to take care of - 

life 

definitely gets in her way!).

You see, it's one thing to try to back yourself into a corner of what you should be doing, but sometimes, when we box ourselves in SO much, we don't leave time or the ability to veer from our normal path. This is dangerous! Not really dangerous in a skydiving or a driving 100MPH in a 25MPH zone sort of way, but dangerous in a self-sabotaging way. When you fall off of the wagon from this, you are going to fall HARD! It's going to make it even harder to get back on. 

Let's talk about the wagon you are on: What does it look like? Is it realistic? Did you try to make yourself or your "goals" into something that you aren't or shouldn't be? Is it too far from what you feel you can actually accomplish? Did you set one big goal or smaller ones that will lead up to a bigger one? You need to evaluate this. If something doesn't seem attainable, squash it - you won't get there. SURE - Dream the impossible and reach for it! However, people don't accomplish the impossible by starting on a direct path to it first. They overcome little hurdles that ultimately add up to the big shebang! 

How about the road you are driving the wagon on? What does that road look like? Did you give yourself 3 weeks to run a half marathon? 1 month to lose 20 lbs? If your goal looks like that, you've set yourself up for failure before you even started. Think about your goals and the things it will take you to get there, what's going on in your life (vacation, obligations, responsibilities, time constraints, etc) and determine the road that looks best for YOU. Not a group of your friends, but YOU!

What happens if and when you fall off of the wagon? You see those posts on Pinterest and Facebook all the time - "So and so lost 75lbs in 3 months because they were FOCUSED." Um... first of all, that isn't healthy, but I digress... If it's actually true, do you not think they had times of self-doubt? Think they sneaked in a night of too many calories or drank a glass of wine? Most likely. If it's actually true however, they learned how to pick themselves up off the ground, get back on the wagon and move closer toward their goal. The OVERALL goal became BIGGER than their immediate desire (not need - if it's truly a need, don't ignore it). All you have to do is have the courage (and maybe "gumption" if you are in the South) to get back up, brush yourself on and persevere toward the finish line. 

What does your wagon look like?

Tiffany

She Sweats 6-Week Run Recovery

We are SO excited to share our newest premium workout plan with you! After Pam at Moms Run This Town contacted us in hopes of creating a workout plan for runners interested in taking a little break from running and focusing on recovery, the She Sweats 6-Week Run Recovery plan was born. 

What You Should Know About the She Sweats 6-Week Run Recovery:

1. The plan focuses on taking a step back from running multiple miles per day. There IS cardio (after a nice short break) built into the workout and we suggest following the workout to a "T" to gain maximum value and allow your body to optimally recover.   
2. The plan is available in both Gym and Home versions. They ARE interchangeable! We have done our best to eliminate excuses!
3. Included in the plan are:
   1. 6 weeks of workout plans, including rest days, cardio training and abdominal training
   2. Our philosophy behind the structure of the workouts (Just in case you need some reassurance!)
   3. Logs for tracking your training and weights used
   4. What items are commonly on our grocery list and a sample for timing your daily meals
   5. Information about what to eat before and after a workout
   6. HIIT routines
4. Equipment needed for the home version includes dumbbells of varying weight, resistance bands, a stability ball and a bench (or a coffee table!). 
5. You will receive a download link shortly after checkout to retrieve your workout guid

Gym Version of the She Sweats 6-Week Run Recovery - $20

PURCHASE NOW

Home Version of the She Sweats 6-Week Run Recovery - $20

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She Sweats 6-Week Run Recovery {Gym and Home Versions} - $35

PURCHASE NOW

Wondering if this workout will work for you? Not sure yet? Here are some testimonials from our other She Sweats Workouts:

I'm starting to see my booty is looking nice, tighter and rounder!

It's happening.....SUCCESS! I am seeing the changes. Loving my legs, shoulders -and dare I say it....ABS

I am also a runner (2 marathons, 7 half marathons and a few sprint tri's). Finished the 12 week challenge and now on week 2 of the extreme. DO NOT PAY ATTN TO THE SCALE! People approach me asking me how much weight I have lost. I have lost no weight! I am toned though and have defined arms. This program works. It was mentally challenging for me at first because I was used to the "runners high" and a major cardio junky. However, wasn't getting the results I wanted. This program will give it to you if you follow it. What you eat is also key. Don't give up!!!!

I just finished week 9 thinking I would have lost plenty of pounds. But not a single one. However, I have a fabulous butt, some really nice defined arms and some sexy abs.

I'm just starting wk 9 & a couple wks ago I looked in the mirror, and said "wow"! I'm not to my goals but can definitely see things changing. I haven't dropped a single pound & may have actually put on a couple. It's that switch in your mind set that the scale number isn't always the best. I've also ran half marathons & I feel like I'm stronger, more fit than I've ever been compared to doing them.