City Fit Girls SHIFT: Week 1 Workouts

By Janelle @ Run With No Regrets | blogging

Dec 09

Happy Tuesday!  If you’ve visited Run With No Regrets regularly, you may notice that things look a little bit different around here.  That’s because I am FINALLY self-hosted on WordPress!   Blogger was definitely good to me, and was a great place to start my blog, but I really wanted to take things to the next level and have more control over my site.  So here I am, and here it is!

I have to give a HUGE thank you to Amanda at The Suitcase Designs who transferred me to WordPress and got me on the Genesis theme.  She’s so helpful and provides a great, affordable service!  She was also able to install my theme from Natasha at My Cute Lobster Designs.

Let me know what you think of the new site!  I want to make it the most useful for YOU, so if you think the placement of certain links is a bit off or if the colors make your eyes cry, please let me know!  I’ll definitely be playing around with it over the next few weeks!

City Fit Girls SHIFT Week 1 Recap


For the past few weeks, I’ve been talking about the City Fit Girls SHIFT program, which officially started on November 30.  On Sunday, I talked about the Meal Planning 101 portion of the program.  The other huge part of SHIFT is fitness, and there’s a whole lot of it!

We were given a pretty awesome fitness calendar to guide us through the month.  Kiera, the co-founder of City Fit Girls, really threw everything but the kitchen sink at us!  Last week I pulled out my dumbbells that have literally been collecting dust for the past year!   The variety of workouts has been really exciting!  We’re going from yoga, to stair climbing, to ab and chest work…and that was all the first week!  We’re also using the Nike Training Club app, which I love and have been neglecting. I’ve been wanting to take strength training more seriously, and the workout plan has been an awesome guide.

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As the program continues I’ll keep sharing what I’ve learned and what I’ve enjoyed.  Hopefully City Fit Girls will continue to make programs like this throughout the year and you can sign up too!  The online support and Instagram posts have been a real inspiration!

city fit girls shift fitness calendar

Shift Fitness Calendar for the month

The Run Streak Continues

Meanwhile I am still going strong in the Runner’s World Run Streak, where I am running at least a mile each day from Thanksgiving to New Year’s.  I have never run so many days consecutively, so it is definitely a challenge!

Through this process I’ve learned that it’s a lot easier for me to run a mile than I thought.  In less than 10 minutes I can get a fulfilling workout, which really is worth it.  The only problem has been having my body keep up with me!

I have to be aggressive about taking care of my lower body.  My right ankle and left foot in particular have been bothering me the past couple of weeks, not to mention my calves and shins!  After some critical thinking, I’ve come to the conclusion that the shoes that I wear to cardio kickboxing are due for replacement.  They are Puma Faas with zero foot drop….which probably isn’t good for all the jumping around we do in class!  Time to go shoe shopping again…

In the meantime I’ve taken out my Green Superfeet insoles, as they have grown to be uncomfortable in my running shoes.  I’m also foam rolling and foot rolling every day.  I think I’m going to start working on strengthening my glutes again because “it’s all connected!”  It’s so important to LISTEN TO YOUR BODY and slow down.  That’s why I rarely go beyond the 1 mile limit during the streak.  Hopefully I’ll start feeling better soon!

Still wearing shorts in December!

Still wearing shorts in December!

Workouts for the Week

Monday 12/1:  1 mile run for the #RWRunStreak and 90 minutes of Bikram yoga on  That was quite an experience!

Tuesday 12/2:  Boot Camp class which featured burpees, leg lifts, bicycles, planks, mountain climbers, and use of the dumbbells for biceps, triceps, and chest.  I followed that up with a 1 mile run for the #RWRunStreak.

Wednesday 12/3:  Core and More Class, a great workout.  I ran with the City Fit Girls for about 1.75 miles.  Then I took a few trips up and down the (Rocky) Art Museum Steps to keep up with the SHIFT workout.

Thursday 12/4:  I ran 1.16 miles after work, then followed up with chest workouts: 3 sets of 15 modified pushups, chest fly, and chest press.

Friday 12/5:  I wasn’t as aggressive…I passed on the Nike Training workout and only focused on getting the one mile run finished.  I’m feeling some sensitivity in my ankles and calves…

Saturday 12/6:  I had a very rainy run in the evening, around 1.2 miles.  I was really tempted not to run, but the Run Streak is too addictive!

Sunday 12/7:  No workouts in the SHIFT program, just covering my obligatory mile.  Running without my Superfeet insoles felt a bit better.

Monday 12/8: I ran 1.6 miles during my lunch break.  The weather was in the 30’s, but I was feeling pretty good!

How have your workouts been this month so far?  Do you have any fitness goals before the New Year? 

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