July is Back & #GoalsCheck Monday!

This week’s post is from Sara at She Cooks, She Crafts, She Runs. She has some awesome back strengthening and stretching exercises to share this week with her goals. My goals are at the bottom of the post!

You can find Sara here:


**DISCLAIMER!!! I am not a professional trainer.  I have lots of workout experience but do not attempt the exercises unless you are okay to do in your own capacity and without pain.**
The back is one of the most worked parts of our bodies.  Unfortunately we often use it when we should be using another body part i.e.. remember that box you picked up and hurt your back when you were supposed to be using your legs to lift it? Yeah…So one of my favorite moves to work on my back is by doing Supermans.
Now, keep in mind this is an advanced move.  So DO NOT attempt if you have neck or back problems.
The plain Superman looks like this.
Of course you can add more challenge by pulsing once the arms and legs are off the floor or holding weights in your hands.
I recently found this one on Self.com using a tension band to provide even more resistance.
You can also just do a wonderful yoga move that I love for the back.


Yoga Journal has a great breakdown on bow (and another move you’d like to try).


My goals for this week:- Design some fitness classes and come up with a few names to pitch to my manager- RUN!  it’s supposed to be cooler so I need to take advantage.- Get rid of my cold/sinus infection/cough…- Drink lots of water- Cook lighter!

#GoalsCheck 500x500
  • Rocked a 15k! I’m very happy with my time, it would not have been possible had it been normal temps for July.
  • Got one swim in this last week and it went well. I’m getting better swimming under water. I don’t know why but I get so nervous under water.
  • Water: did well.
  • Food: not so well. I didn’t necessarily over eat, but I didn’t always make great choices. We were on vacation, aka “eat-cation”. I’ve already been to the store for this week and I will be on track!

Link up your #GoalsCheck posts with us!


Did you work out today or rest? Do anything fun this weekend?

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Let us run with endurance the race God has set before us. Hebrews 12:1

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