Health Is Wealth: Cardio Day - Day 14/243
“And if they try to deny their own existence, they will live life bitter and die. So you must learn to follow your destiny, whatever it may be, with joy.”
HRV Score: 57
Relative Balance: 6 (sympathetic)
Sleep: 8hr 48m
Overall Mood & Energy: Meh.. It was a late weekend. Wasn’t in bed early enough and could feel it when I woke up
Home: Yoga Day 14 - Mindful Hatha Yoga Workout
Gym - Cardio Day - Low HR (Aerobic Run - Needed to keep mine under 146)
Yosemite Warm up 4%
Elliptical
Run - New Zealand to Grand staircase 2%
60 minutes
6.64miles
Average HR 133
LIVE FEARLESS. NOT RECKLESS.
My initial thought with this blog was to use it a way to hold myself accountable and allow people to follow along. However, moving forward I am just going publish as if nobody is reading this. As I think I would prefer it that way. I knew I would enjoy yoga and have evern more than I thought. So I have decided to enroll in a teacher training program. I wont be following along the Yoga With Adriene anymore, I will be attending classes regularly and then my 200hr teacher training will begin on Feb 20th.
Again, as I evolve and grow, so will this portion of my blog. I am going to combine and use it as a training log and journal. As of right now, I see it broken up into a few sections for each day’s entries.
qotd
hrv
sleep
mood & Diet
workout routine
yoga practice
Journal entry
Health Is Wealth: Cardio Day - Day 13/243
“All my life, I thought of loves as some kind of voluntary enslavement. Well, that’s a lie: freedom only exists when love is present. The person who give him or herself wholly, the person who feels freest, is the person who loves most wholeheartedly. ”
HRV Score: 58
Relative Balance: 9 (Parasympathetic)
Sleep: 7hr 43m
Overall Mood & Energy: Rested and Great
Home: Yoga Day 13 - Endurance & Ease
Gym - Cardio Day - Low HR (Aerobic Run - Needed to keep mine under 146)
Yosemite Warm up
Elliptical
Run - Trinity Mountains
60 minutes
6.83miles
Average HR 133
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Rest Day - Day 12/243 #RUN
“Even now, as so many dreams of yours are in the midst of coming true, know that I have dreamed even BIGGER and BETTER for you than you can now comprehend.
And my thoughts become things, too - ”
HRV Score: 59
Relative Balance: 10 (Parasympathetic)
Sleep: 8hr 36min
Overall Mood: GREAT
Home: Yoga Day 12: Yoga For Spinal Health
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth: Stability Circuit - Day 11/243
“You can change a great many things...
Or you can change.”
HRV Score: 58
Relative Balance: 9 (Parasympathetic)
Sleep: 8hr 55min
Overall Mood: Woke up feeling pretty good. Although, again was up at about 4am unable to fall back asleep until 5am and slept until 7am. Mood was great. Patient and present
Home: Yoga Day 11: Shakti Practice
Gym: Stability Circuit
Grand Staircase Hike (15min Warm up)
.1 miles
EG: 386Ft
Max HR: 113.
Trinity Mountain Run - 30 minutes
Aerobic
3.45miles
Average HR: 146 (180-34(My age)= 146)
Standard Pull Ups - 3 x 10
Dumb-bell Squats (Dumb bell held under chin) - 3 x 15 @35lbs
Standing Cable Pulls - 3 x 20 @20lbs
Standard Push ups - 3 x 20
Hip Extensions on Stability Ball - 3 x 20 W/5sec pause
Dumb bell Chek Press - 3 x 15 @10lbs
Stability Ball Seated Cable Rotations - 3 x 12/side @ 15lbs
Russian Leg Curls - 1 x 5, 1 x 4, 1 x 3
Internet truth or fiction: Smiling boosts mood and health. Science has shown that the mere act of smiling can lift your mood, lower stress, boost your immune system and even possibly prolong your life. A smile spurs a chemical reaction in the brain, releasing certain hormones including dopamine and serotonin. Dopamine increases our feelings of happiness. Serotonin release is associated with reduced stress. Low levels of serotonin are associated with depression and aggression. I have also read that when you are sick, no matter the disease or illness you should watch nothing but comedy films. As laughter and smiling helps boost the body in fighting. What are your thoughts!?
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Stability Circuit Day 10/243 #RUN
“And just when we learned that it would be you, again, who’d change the course of the entire human civilization, we learned that this time you’d do it as an insider, on the ground, amongst the masses...”
HRV Score: 58
Relative Balance: 10 (Parasympathetic)
Sleep: 7h 15min
Overall mood: Woke up a irritable at 4:30a and couldn’t fall back asleep. Still felt great thru my workout and rest of the day. I hope I get a lot more sleep tonight!
Home -Yoga: Day 10 - Sun Salutation
Gym - 30 Min Hike on the Treadmill Warm Up equated to 1.6 miles. Ave pace was about 3.3mph and I gained almost 600ft in elevation gain.
15 min roll out with foam roller and mobility ball
Stability Circuit: I do each exorcise back to back with no rest until the circuit is completed. I went for three rounds today
REACH-BACKS - 15/SIDE
2. CLAM SHELLS - 15/SIDE
3. PRONE COBRA - 30SEC UP/30 SEC REST X4
4. HIP EXTENSIONS - 20 W/10 SEC HOLD AT TOP
5. SEATED TUMMY VACUUM’S - 25 BREATHS
6. PRONE PLANK - 60/90/120 SECONDS
Internet Truth Or Fiction: “If you have a disease no matter what kind of disease it is, you are anemic. Iron is the mineral that conveys oxygen to the brain. Iron is the spark plug of the human body. When you are deficient in iron you are susceptible to a whole bunch of diseases. Without iron the body looses energy and the immune system begins to give way. There is no oxygen to the brain when iron is low. Without iron, we wrinkle at young age and no longer able to walk straight. - Dr. Sebi’ ……. What are your thoughts on this?
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Cardio - Day 9/243 #RUN
“There’s only one reason I can think of that an infinitely powerful, all-knowing, fun-loving, eternal gladiator of the Universe would ever choose to be born into a little human body, with stub-able toes, adrift in time, immersed in space, cloaked in mystery:
There’d have to be much more to what was going on than mere mortal eyes could behold, and it would have to be really, really, really, really, really beautiful.
And it so is. ”
HRV Score: 57
Relative Balance: 7 (sympathetic)
Sleep: 8h 5m
Overall Mood: Woke up feeling okay. Was definitely feeling tight from that Psoas release. I think I am going to do that once every other week or so
Home:
Yoga Day 9 - Full Potential Detox Practice
Outside: Willow River Hike
5.65min
1hr 45min
Elevation Gain: 729ft
Gym: Wind Sprint Intervals
5 minute warm up Jog
15 - 30sec wind sprints
5 min cool down
2.35 miles
Ave HR 154
Stretch
Internet Truth or Fiction: Benefits of Ginger
Helps with eczema
Promotes gut integrity
Helps with nausea and vomiting
Reduces stomach discomfort
Protects the liver
Antimicrobial
Pain killer
Anti-inflamatory
Helps with mentral cramps
Helps with allergy and asthma
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Stability Circuit - Day 8/243 #RUN
“Curiously, while you’re discovering the God within you, I’m discovering the You, within me. ”
HRV Score: 59
Relative Balance: 9 (Parasympathetic)
Sleep: 7hr 15min
Overall Mood: Woke up feeling great. Especially, after a rest day. Woke up earlier than usual and couldn’t go back to sleep.
Home:
Yoga Day 8 - Yoga for Healing & Meditation
Deep Psoas Trauma Release
Gym: Stability Circuit
Grand Staircase Hike (15min Warm up)
.85 miles
EG: 315Ft
Max HR: 113.
Trinity Mountain Run
Aerobic
1.73miles
Average HR: 146 (180-34(My age)= 146)
Standard Pull Ups - 3 x 10
Dumb-bell Squats (Dumb bell held under chin) - 3 x 15 @35lbs
Standing Cable Pulls - 3 x 20 @20lbs
Standard Push ups - 3 x 20
Hip Extensions on Stability Ball - 3 x 20 W/5sec pause
Dumb bell Chek Press - 3 x 15 @10lbs
Stability Ball Seated Cable Rotations - 3 x 12/side @ 15lbs
Russian Leg Curls - 1 x 5, 1 x 4, 1 x 3
Internet Truth or Fiction: Drinking Water from Copper cups/water bottles has incredible health benefits. Water stored in copper water jugs can become natural alkaline water, which helps balance your body’s pH levels. Studies have shown that copper is anti-bacterial, acts as en effective anti-oxidant and improves immunity to name a few of the benefits. Here are 11 others..
Helps the digestive system perform better
Aids in weight loss
helps heal wounds faster
slows down aging
helps maintain hearth health and beats hypertension
Mitigates cancer risk
Regulates the thyroid gland
Helps in deterring arthritis and inflammation
Beats infection
Boosts skin health and melanin production
Helps beat anemia
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth - Week 2 Schedule
MONDAY: STABILITY CIRCUIT
YOGA DAY 8 - Yoga for Healing & Meditation
TUESDAY: CARDIO - Anaerobic RUN (Intervals)
YOGA DAY 9 - Full Potential Detox Practice
WEDNESDAY: STABILITY CIRCUIT
Chiropractic & PT work
YOGA DAY 10 - 10 Min Sun Salutation
THURSDAY: Aerobic Run (30min) & Stability Circuit
YOGA DAY 11 - Shakti Yoga Practice
FRIDAY: REST DAY
YOGA DAY 12 - Yoga For Spinal Health
SATURDAY: CARDIO - Anaerobic RIDE OR RUN (Intervals)
YOGA DAY 13 - Endurance & Ease
SUNDAY: Aerobic Run (60min)
YOGA DAY 14 - Mindful Hatha Yoga Workout
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth - Rest Day - Day 7/243 #RUN
“When you lobe yourself, you glow from the inside. You attract people who love, respect and appreciate your energy. Everything starts with and how you feel about yourself. Start feeling worthy, valuable and deserving of receive the best that life has to offer. Be magnetic.”
HRV Score: 58
Sleep: (9h 40m - My Garmin says I got 5 hours of deep sleep. I am not sure how much I agree with that as of lately the night sweats have me up around midnight but that seems to be about it.
Overall Mood: I woke up feeling great. Rested for sure. I could tell that I ran for an hour on Saturday as my calves were a bit tight. Yoga, stretch and rest day. I am proud of myself for not going to the gym today. Woot woot! I like trying new things. Especially when it comes to the bod and helping it feel better. I’ added a video below for Psoas release that a friend at the gym suggested I give a shot. If you try it, let me know what you think!
Home: Yoga - Day 7 - Total Body Yoga
Internet Truth Or Fiction: Physical Change Creates Mental Change - A sick person is seldom happy but a well person often is. As we eliminate material from the body, there is a mind change as well as a body change change because we relieve the mind and brain of the stressful poison of toxic materials. We think more clearly and w’er able to make better decisions. Were able to enjoy our surroundings and w see beauty as we have never seen it before.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Cardio Day - Day 6/243 #RUN
“An unhealed person can find offense in pretty much anything someone does.
A healed person understands that the actions of others has absolutely nothing to do with them.
Each day, you get to decide which one you will be.”
Affirmation: I am not going to rush anything. I am not going to stress or worry about things will workout for me. Instead of overthinking, I will align my faith with divine timing and trust that everything belongs in my life is making its way towards me right now.
HRV Score: 58
Sleep: 8 Hours
Overall Mood & Energy: Woke up feeling pretty great. Sinus congestion cleared for the most part and excited for a long cardio day!
Home: Yoga Day 6 - Six Pack Abs
Gym - Cardio Day - Low HR (Aerobic Run - Needed to keep mine under 146)
Hike - Grand Staircase
30 Minutes
1.65 Miles
Average HR 110
Elevation Gain: 590 feet
Run - Trinity Mountains
60 minutes
6.83miles
Average HR 141
Internet Truth Or Fiction: Alcohol is a Brain Toxin - Alcohol is the only substance that enters into the blood stream and into the human system through walls of the stomach without going through the process of digestion. In reaches the brain almost instantly after swallowed. Pure fucking poison. Drinking weakens your immune system, making your body an easy target for disease. Chronic drinkers are more liable to contract diseases like pneumonia and tuberculosis than people who do not drink. Drinking on a single occasion slows your body’s ability to ward off infections – even up to 24 hours after.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Rest Day - Day 5/243
“First, choose from the options that thrill you.
Then, choose the ones that also teach you.
And from these, choose the scariest.
Butterflies in your tummy are good!”
Every Day Habits That Drain Your Energy:
Taking things personally
Holding on to the past
Checking social media, texts and emails incessantly
Over stressing
Involving yourself in gossip and drama
Poor diet - Foods filled with negative energy.
Complaining
Trying to please everyone
Not remaining present
HRV Score: 56
Sleep: 10 Hours
Overall Mood & Energy: Woke up feeling pretty good. Still a little sinus congestion and lacking normal amounts of energy. Head cold is passing. It’s a rest day!
Internet Truth Or Fiction: The Amazing Benefits of Chlorophyll - It assists in blood purification, cleanses and eliminates toxins, promotes healthy digestion, helps control body odor, helps control hunger, maintains healthy teeth, stops candida growth, boots immune system, and fights anemia.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Cardio Day - Day 4/243 #RUN
“About the ground rules... You know, “paying your dues,” “opportunity only knocking once,” and “early birds getting the worms.”
Well, they were all made up by loving parents who wanted more for their kids than they ever had, yet who knew absolutely nothing of life’s magic, conspiring elements, and other sundry woo-woo.
Yeah, let’s blow their loving minds. ”
HRV Score: 55 - Crap score. I was thinking due to lack of sleep.
Sleep: 6Hrs - Worked late, didn’t sleep to well.
Overall Mood: Woke up with a little sinus congestion, but the body felt great. My HRV was the weakest of the week. My first thought was to swap rest days with tomorrow. However, 80-90% of my cardio days for the first 6-8 weeks needs to remain in my aerobic heart rate zone anyway. So, instead of resting I decided to hike for an hour and stretch. Rest day tomorrow and hopefully that has me ready for a long cardio day (Ride or Run) on Saturday..and again with another rest day on Sunday. The whole point of me blogging this is to hold myself accountable, especially on rest days. Looking thru my training logs from last year, I realized that i pushed too hard too soon, didn’t trust the program. And in fact, pushed harder on rest days than I did on normal work out days. What the fuck is right. So I will stick to it.
Home: Yoga Day 4 - Yoga For You Back
Gym:
One Hour Hike
3.33Miles
Elevation gain 1200ft
HR Stayed below 140
Average HR 110
Internet Truth Or Fiction: Chaga us is one of the healthiest mushrooms on earth. Chaga is a mushroom that grows on Birch trees. Natives used it for thousands of years to boost their immune systems. It is said to promote longevity, reduce stress, improve vitality and well being as well as being the the perfect coffee replacement.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Stability Circuit - Day 3/243
“If people could only glimpse the unimaginable depth of the great love they were born of and to which they’ll swiftly return, and they realized that their choice to be “here” was made from the zenith of their own intergalactic brilliance, and they understood how much more their lives have made possible for others who will follow, I do believe they’d cut themselves a bit more slack, smell more flowers, and hold more hands. ”
HRV Score: 60
Sleep: 7hr 37min - Lost track of time reading and went to bed later than I wanted to.
Overall Mood: Woke up feeling great ready to crush the day.
Home: Yoga Day 3 - Forget What You Know
Chiropractor & PT: Adjustment & Observations
Gym: Stability Circuit
Grand Staircase Hike (30min Warm up)
1.77miles
EG: 650ft.
Max HR: 110.
Standard Pull Ups - 3 x 10
Dumb-bell Squats (Dumb bell held under chin) - 3 x 15 @35lbs
Standing Cable Pulls - 3 x 20 @20lbs
Standard Push ups - 3 x 20
Hip Extensions on Stability Ball - 3 x 20 W/5sec pause
Dumb bell Chek Press - 3 x 15 @10lbs
Stability Ball Seated Cable Rotations - 3 x 12/side @ 15lbs
Russian Leg Curls - 1 x 5, 1 x 4, 1 x 3
INTERNET TRUTH OR FICTION: RAMEN/INSTANT NOODLES ARE LINKED TO OBESITY, INFLAMMATION, ALZHEIMER’S AND PARKINSON’S. IN ADDITION TO HIGH AMOUNTS OF THBQ, IT CONTAINS MONO-SODIUM GLUTAMATE, WHICH CAUSES OBESITY, VARIOUS DEGREES OF BRAIN DAMAGE AND DYSFUNCTION, AND POTENTIALLY CAN TRIGGER PARKINSON’S, ALZHEIMER’S AND CHRONIC INFLAMMATION.
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth: Cardio Day - Day 2/243 #RUN
“For millennia, the path to enlightenment has been made up of many steps.
Most commonly, it begins with festering misunderstandings that lead to pain, the pain then leads to growth, growth leads to clarity, clarity leads to fun, fun leads to joy, and joy leads to true illumination.
May I recommend skipping to the fun part?”
HRV Score: 61
Home: Yoga Day 2 - Stretch & Soothe
Gym: Cardio Day
30min Hike = 1.76mi
30min Run = 3.38Mi
20min Strech
All cardio was kept in my Aerobic heart rate zone. For me, 180-34+146. I did my best to keep my heart rate right around 140-145
Internet Truth or Fiction: Cantaloupe is known for being a great natural anxiety reliever. Due to it’s high potassium content, the fruit can help normalize the heartbeat as well as stimulate the body to take in more oxygen to the brain. As you eat cantaloupe, your body relaxes and anxiety disappears.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth - Day 1/243 #Run
After spending the last few weeks stuffing my face with everything in sight (and a failed marathon attempt), I was more than ready to get back into the gym today. Grandma’s Marathon is on June 22nd, 2019 which will give me roughly 7 months to get ready to crush balls. AKA: Finish Time in under 3:33:33.
A couple of things to note. Messages from the Universe are free to everyone. Sign up and give em a listen, why not? Secondly, I have been using Elite HRV, it is a free app. I just wrap my heart rate monitor around my chest first thing the AM before I get out of bed. My HRV score will be a large determining factor when deciding if rest days need to be added or rearranged, along with my overall mood and quantity/quality of sleep the night prior. As I get older, I see the side affects of sleep (or lack there of) much clearer. 8+ hours is needed for this guy, no question about it. Moving forward, the blog/journal posts will be organized and pretty bare bones in this fashion: Message from the Universe, HRV score & Sleep, Yoga Session, Workout and lastly an Internet Fact or Fiction Statement. I don’t really give too many fucks about my body’s appearance per say, but I have included photos from today’s starting point. It is interesting to monitor change as we tend to be our biggest critics. So why not!?
“One’s ability to succeed is always proportional to one’s willingness to fail.
Besides, all failures are temporary, all tigers are paper, and life is a many splendored thing.”
Monday Affirmations:
I choose to have an amazing week!
I wake up excited and ready to get from the day!
I am present in every moment
I have the power to create change
I believe in the good things coming
I let go of all negativity that rests in my mind & body!
HRV score: 61
(Home) -Yoga: Day 1 - Ease into it.
(Gym) - 30 Min Hike on the Treadmill Warm Up equated to 1.6 miles. Ave pace was about 3.3mph and I gained almost 600ft in elevation gain.
15 min roll out with foam roller and mobility ball
Stability Circuit: I do each exorcise back to back with no rest until the circuit is completed. I went for four rounds today.
Reach-backs - 15/side
2. Clam Shells - 15/side
3. Prone Cobra - 30sec up/30 sec rest x4
4. Hip Extensions - 10 w/10 sec hold at top
5. Seated Tummy Vacuum’s - 25 Breaths
6. Prone Plank - 60 seconds
Notice my left shoulder is lower than my right. My left hip is crazy tight and will be working thru mobility issues!
Internet Truth or Fiction: Fruit for Breakfast… Between the hours of 7-11am the body is doing the heaviest detoxification, so eating fruits ensures healing energy is used for detoxification rather than wasted on digesting heavy fatty foods. Fruit gently wakes the digestive system and metabolism from semi-slumber, all without the harsh adrenal jolt of a coffee or fatty meal. Fruit fiber cleans the colon like a broom. Fruit is a great coffee replacement, as the natural fruit sugars keep the brain sharp and energized. People who eat fruit only for breakfast have been shown to be leaner, healthier and more productive during the day.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth - Week 1 Schedule
Hi!
I find there to be too many gyms and too many options when it comes to health and fitness. None seem to be all encompassing with what I want, so I am aiming to create my own plan, program and routines. The internet provides with a lot information, too much probably. Youtube is an awesome tool that aids in our education and managing time/money. Using Yoga as an example, I have decided to do Adrienne’s 30 days challenge along with my program. If you are here to follow along, Yoga With Adrienne has tons of options on her channel. I just want to reiterate that this blog is dedicated to the amateur adventure athlete. Do you own due diligence.
This Week’ schedule as follows:
MONDAY: Stability Circuit
Yoga Day 1 - Easing Into It
TUESDAY: Cardio - Run
Yoga Day 2 - Stretch a& Soothe
WEDNESDAY: Stability Circuit
Yoga Day 3 - Forget What You Know
THURSDAY: Cardio - Ride & Run
Yoga Day 4 - Yoga For Your Back
FRIDAY: Rest Day
Yoga Day 5 - Feel Alive Flow
SATURDAY: Cardio - Ride OR Run
Yoga Day 6 - Six Pack Abs
SUNDAY: Rest Day
Yoga Day 7 - Total Body Yoga
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth Blog Update
Im still pretty new to this blogging, so I am not sure if anyone reads this or not. Either way is okay by me. I suppose it’s a bit like talking to myself. Anyway, i just wanted to share a little bit of where I am at physically and mentally.
The past few weeks have been filled with reflection. Over the past year, I have felt like i was in the best shape I have ever been in. However, my body didn’t seem to hold up as long as I wanted it to. For a variety of reasons. I gave the Twin Cities Marathon my best shot a couple of weeks ago. Now.. I say that as I didn’t finish because I cramped in groin, quads, calves and arches. It was a pain I haven’t felt..physically, mentally and definitely emotionally. My goal was to run a sub 4 hour. I was well ahead of that pace through mile 14 before I hit my wall at mile 18. Here is where I went wrong…
Three weeks out, I went on a ten day road trip with my old man and brother. We rolled out to Yellowstone and The Tetons. Every day of the trip, our bodies were getting pushed pretty damn hard and at altitude. We were either mountain biking or hiking & fishing every day. I had a one week break by the time time I got home before the marathon, but still hit the gym four of the seven days, either lifting or running. No break. I had been training in a new pair of shoes that had arch supports. Shorter distances and walking it felt pretty good. Longer distances put too much pressure on my arch causing it to cramp. Spent two months in these shoes, but the longest run was a thirteen mile on the treadmill and an eighteen mile day hike. My pace out of the gate had my heart beating at an anaerobic pace. I didn’t spend the first several miles warming up, which I knew my body needed as was proven in plenty of long runs and rides. My mouth was so dry it was tough to eat any blocks i had in my pockets. Lastly, I didn’t trust the program I was on. I didn’t respect my rest days enough. I pushed two hard and too much early on. As a result I really felt like peaked out and plateaued in mid-june.
I did a lot of things wrong. Ha! I can laugh at it, it is what it is. I know better for next year and I feel I am going to be training smarter and harder this year so we shall see where I end up! This blog is dedicated to the amateur adventure athlete. It’s such a blessing to be in a healthy and strong. It allows us to travel to do exciting shit outside. I mean come on. And the reality of it is for us amateurs, we get to do this for fun. We’re competing against ourselves and we’re not relying on competition and sponsor money to live..We just get to enjoy and have a blast.
So..I am going to start blogging daily. Hopefully…I will hold myself to that since I am writing it down now. My program starts Sunday. So Sunday’s I will post my general schedule for the week and then I will post my workout routines daily except on rest days. I am changing up the circuit program I did this last year and mixing up the cardio days with running and spinning. I will be attending/mixing both spinning and running classes/workouts on some of my cardio days. The weekend prior to active rest weeks will typically be a long two to three hour run or ride. Feel free to comment or reach out if you care to shoot the shit.
Cheers-
Live Fearless. Not Reckless.
Health is Wealth - Aug 12th - 18th
Working towards the Twin Cities Marathon on October 7th so I am switching up my program from here through the next 8 weeks. Here's what this week looks like..
MONDAY: Srength Circuit
TUESDAY: Stability Circuit
WEDNESDAY: Run (Long 1H30min or 10mi +/-)
THURSDAY: Rest Day
FRIDAY: Stability Circuit
SATURDAY: RUN 5-8mi
SUNDAY: RUN (Intervals)
Strength Circuits for the next 4wks looks like this:
1. 15-20 Pull ups
2. 10 Barbell dead lifts w/rows
3. Incline Single Arm Dumbbell Press
4. 100 Speed Skater Lateral Jumps
5. 12-15 Barbell press (flat bench w/bands)
6. 10 Ab rolls w/the wheel
LIVE FEARLESS. NOT RECKLESS.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.
Health is Wealth - July 9th - July 15th
“I have seen many storms in my life. Most storms have caught me by surprise, so I had to learn very quickly to look further and understand that I am not capable of controlling the weather, to exercise the art of patience and to respect the fury of nature.”
MONDAY: Srength Circuit
TUESDAY: REST Day
WEDNESDAY: Ride or Run (Long)
THURSDAY: Stability Circuit
FRIDAY: REST DAY
SATURDAY: RIDE
SUNDAY: RIDE
An example of this week's Strength circuit looks something like this:
1.Jumping Lunges w/Medicine Ball Twists
2.Push up's with feet on balance ball up to pike position
3.Wood Chop & DB twists
4.Band Rows to an L external roation
5. 2min wind sprints w/1min walkin rest
LIVE FEARLESS. NOT RECKLESS.
Disclaimer: As Always, I am not a personal trainer. I invest a lot of time in myself figuring out what works for me. If you have any questions, interested in training or programs, Hit up Dee or Lord Kenny.