Run, Selfie, Repeat

Ready for another spicy Badass Lady Gang guided run?

Today's workout...45 second spicy effort, 45 seconds recovery, 60-second spicy effort, 60-second recovery, 90-second spicy effort, 60-second recovery, 2-minute spicy effort, 60-second recovery, 90-second spicy effort, 60-second recovery, 60-second spicy effort, 60-second recovery, 45-second spicy effort, 45-second recovery.

Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE for more about the Badass Lady Gang Training Team

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run?

Today's workout...6 x 2 minutes at a hard/spicy pace with 1 minute recovery

Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE for more about the Badass Lady Gang Training Team

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run?

Today's workout...COUNTDOWN! 5, 4, 3, 2 1 minute repeats at a spicy effort with 1-minute recovery.

Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run?

Today's workout...6 x 45-second hill repeats with 90 seconds of recovery. *This guided run is perfect for all athletic levels! All you need is a hill you can run up at a hard/spicy effort for 45 seconds.*

And today, we have a special guest! Guiding today's BALG Guided Run is my good friend Coach John Honerkamp!

For more Coach John Honerkamp, you can follow him on Instagram, or you can check out all the great work the Running Collective is doing with Be A Good Run Citizen on their website.

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST AND IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run?

Today's workout...2 x (2 minutes at a hard/spicy pace, 1 minute recovery, 1 minute at a hard/spicy pace, 1-minute recovery)

Every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

Ready for another spicy Badass Lady Gang guided run?

Today's workout...THE MILE TIME TRIAL. (For our friends outside the US, I apologize on behalf of whoever thought it was a good idea for us to mile miles and not KM. 1600m for you all.) But every week that our chapters can't meetup together, I post a weekly workout to the Badass Lady Gang Instagram account so that you don't have to run alone. This week's workout is all about stepping outside of your comfort zone and giving yourself your best!

Then, CLICK HERE and add your mile time to the BALG Mile Personal Best List!

CLICK HERE for more about the Badass Lady Gang Summer Racing Series

CLICK HERE to join our free online community

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today's workout is ACTUALLY recorded live so it's all over the place. ENJOY THE CHAOS!

Today, we have a short spicy ladder! 30 seconds of spice, 30 second recovery, 45 seconds of spice, 45 second recovery, 1 minute of spicy, 1 minute recovery, 90 seconds of spice, 90 second recovery. Then, we move back down the ladder with 1 minute of spice, 1 minute recovery, 45 seconds of spice, 45 second recovery, and finally, 30 seconds of spice, 30 second recovery.

10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body.

This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.

Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today's workout is ACTUALLY recorded live so it's all over the place. ENJOY THE CHAOS! We're doing 1 minute at a hard, spicy pace with 2-minute recovery. Then, 2 minutes at a hard, spicy pace with 3-minute recovery, 3 minutes at a hard, spicy pace with 4-minute recovery. 2 minutes at a hard, spicy pace with 3-minute recovery, and 1 minute at a hard, spicy pace with 2-minute recovery.

10 minute warm up and cool down that is up to you! You can walk. You can run. You can walk and run! Just listen to your body.

This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.

Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don't stop. You don't have to move fast but keep your feet moving forward.

Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!

DON'T FORGET TO SUBSCRIBE TO THE RUN, SELFIE, REPEAT PODCAST ON ITUNES, GOOGLE PLAY, AND SPOTIFY AND, IF YOU'RE FEELING EXTRA INCREDIBLE AND AMAZING, I WOULD APPRECIATE YOU FOREVER IF YOU COULD LEAVE ME A 5-STAR RATING AND REVIEW ON ITUNES.

If you follow the Badass Lady Gang Instagram account, which hello if you don't, go follow @BadassLadyGang. BUT, because we can't run together physically, I have been creating weekly workouts for the BALG to play with so that you don't have to run alone. Today, we're doing 4 x 1 minute at a hard, spicy pace with 1-minute recovery. Then, 4 x 30 seconds at a hard spicy effort with 45 seconds recovery.

This workout is for runners of all athletic levels so if you're on day 1, you're going to have just as much fun as a runner looking to run their face-off.

Remember, your recoveries are up to you to decide. You can slowly jog, walk, dance. Whatever. But I want you to keep moving. Don't stop. You don't have to move fast but keep your feet moving forward.

Have fun and don't forget to share your post-run sweaty selfies with the #BadassLadyGang hashtag!

According to Jillian Michaels, no. You can't be overweight and healthy. But that's BS. You cannot perceive someone's level of health by looking at them.

Technically, I'm overweight. And I'm ridiculously healthy.

I need to talk to you about how this collective idea that you can't be bigger and healthy (or really, bigger and accepted, beautiful, and worthy of anyone including your own love) is killing us and making us sick.

Because it's all BS.