FREEEEEEEDOM!
Health is Wealth: Week 16 Schedule - Active Recovery Week #YOGA #MTB #RUN
“Oh yes, yes indeed. Today you are going to be enveloped by the magic. It will be in the air you breathe, the sounds you hear, and the sights you see. Play off the moments in-between the moments, look to the unseen, and give thanks.
Feel it, enjoy it, but most important, use it! ”
MONDAY
REST DAY
TUESDAY
STRENGTH CIRCUIT
Pull Ups 3x12
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
Dips 3x10
WEDNESDAY
REST DAY
THURSDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
FRIDAY
CARDIO DAY
Aerobic Run
45 min
HR <145
SATURDAY
REST DAY
SUNDAY
REST DAY
“Sometimes when you’re ready for a change, and you kind of know it but won’t admit it, when it comes, not only are you surprised, but it hurts.
Yeah, I know that doesn’t help much, unless you remember the “ready” part. Because there is simply no change that might ever transpire in time and space that happens before you’re fully able to use it for your own growth and glory. ”
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 15 Schedule #MTB #RUN #YOGA
“If one hangs out in time and space long enough, they’ll inevitably learn it’s through the twin gateways of persistence and patience that masters become masters. ”
MONDAY
STABILITY CIRCUIT
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
TUESDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
WEDNESDAY
CARDIO DAY
Aerobic Run
90 minutes
HR <140
THURSDAY
STRENGTH CIRCUIT
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
FRIDAY
REST DAY
SATURDAY
CARDIO DAY
30 Min Run to 30 minutes of Intervals
60 sprint second intervals
SUNDAY
REST DAY
Too often, the only difference between HAVE and HAVE NOT depends on whether or not the initial request was followed by a thank you, yee-haa, and action, rather than a question mark, timidity, and TV.
Don’t ask. Give thanks. Bust a move!
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 14 Schedule #RUN #MTB #YOGA
“What is it that you’d really, really like to see happen in your life, but have not visualized in a really, really long time?
Right!
Well, let’s just say conditions are now favorable and it’s time to rock-and-roll.”
MONDAY
Stability Circuit
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
TUESDAY
Strength Circuit
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
“Act always as if the future of the universe depends on what you do while laughing at yourself for thinking that whatever you do makes any difference” -Buddha
WEDNESDAY
CARDIO DAY - RUN
Aerobic
90 Minutes
HR <145
THURSDAY
Strength Circuit
Pull Ups 3x12
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
Dips 3x10
FRIDAY
REST DAY
SATURDAY
Cardio Day - SPIN
Aerobic Ride
90 Minutes
HR <145
SUNDAY
REST DAY
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 86/243 - Cardio Day #RUN #MTB #YOGA
“Oh yes, yes indeed. Today you are going to be enveloped by the magic. It will be in the air you breathe, the sounds you hear, and the sights you see. Play off the moments in-between the moments, look to the unseen, and give thanks.
Feel it, enjoy it, but most important, use it! ”
GYM: RUN
Aerobic
60 minutes
Average HR: 140
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 85/243 - Strength Circuit #RUN #MTB #YOGA
“One of the things I’ve learned from witnessing civilization after civilization after civilization, is that one should never underestimate the profound resiliency of the human spirit, nor how swiftly things can change for the better, often overnight.”
Gym: Strength Circuit
Single Leg Box Squat (Foot on Bench) - 3x10/side @35lbs
Renegade Rows - 3x12/side @25lbs
Cable Squat Pulls - 3x10 @55lbs
Barbell Bench Press - 3/10 @135lbs + Red Band
Back Lunge’s w/ DB’s overhead - 3x10/side @20lbs
DB Incline Press 3x12 @55lbs
Slider’s - knee Drives - 50
Reverse Wood Chops - 3x10/side @15lbs
Ab Wheel - 3x8
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 84/243 - Stability Circuit #RUN #YOGA #MTB
“Actually, the less you think about how you can get something, like money, love, or laughter... the faster it will come.”
Gym: Stability Circuit
Single Leg/ Single Arm Reverse Cable Fly (Low to High) 3x15 @10lbs
Limbo’s (Air Squats) - 3x50
Dumbbell Bent over lateral raise w/ 3sec pause ( 3x12 @15lbs)
Barbell Hip Extensions 3x15 @135lbs
Prone Plank With Opposite Arm/Leg Lift 3x10/side
Single Leg Triceps Cable Pull down 3x10/side @50lbs
Ab Wheel 3x10
Russian Curls 3x6
LIVE FEARLESS. NOT RECKLESS.
Week 13 Schedule #RUN #MTB #YOGA
“Yoga is a way to freedom. By its constant practice, we can free ourselves from fear, anguish and loneliness.”
MONDAY: STABILITY CIRCUIT
YOGA: COREPOWER C1
TUESDAY: STRENGTH CIRCUIT
YOGA: COREPOWER C1
WEDNESDAY: CARDIO
YOGA: COREPOWER C1
THURSDAY: STABILITY CIRCUIT
YOGA: HOME PRACTICE
FRIDAY: CARDIO
YOGA: COREPOWER C2
SATURDAY: REST DAY
SUNDAY: CARDIO DAY
Health is Wealth: 83/243 - Cardio Day #RUN #YOGA #MTB
“The reward for doing yoga well is simple—you get to do a better job at living a fulfilling life.”
HRV Score: 52
Relative Balance: 5 (sympathetic)
Sleep: 7h 21m
Overall morning mood: Great…Didn’t want to get out of bed. Still need more sleep.
Meditation Practice -8:48a - 8m 13s - 5hz Theta
GYM: Cardio Day
Run - Trinity Mountains 2%
45min
5.33miles
Average HR: 131. Max 177
EG 333ft
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 82/243 - Strength Circuit #RUN #YOGA #MTB
“Yoga is a dance between control and surrender – between pushing and letting go – and when to push and when to let go becomes part of the creative process, part of the open-ended exploration of your being.”
HRV Score: 60
Relative Balance: 10 (Parasympathetic)
Sleep: 6h 23m
Overall morning mood: Much Better.
Meditation Practice - 9:48a - 8m 15s - 5hz Theta
Yoga: Home Practice
Psoas Trauma Release
30min
GYM: Strength Circuit
Warm Up Run
Trinity Mountains 4%
8m 34s
1.01m
EG: 107ft
Ave HR: 131
Strength Circuit 3X
Deadlifts - 4x8 @225lb
Pull ups 3x12
Standing Pulls in Squat 3x12@50lbs
Incline Dumbbell Press 3x12 @60lbs
Lunge with Dumbbell Curl 3X8/L @25lb
Stability Ball Dumbbell press 3x12 @55lbs
Standing Military Press 3x10 @85bs
Horizontal Cable Chops 3X12/s @20lbs
Up downs (planks) 3x10/side
Cable Crunches 3x15/side @25lbs
Calf Raises 3x12 @90lbs
Hand Stand Holds 3x 60sec
Run
1mi
10m 18s
EG Oft
Average HR 131
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 81/243 - Rest Day #UN #MTB YOGA
“The less you think about how you can get something, like money, love, or laughter... the faster it will come.”
HRV Score: 59
Relative Balance: 7 (Sympathetic)
Sleep: 7h 58m
Overall morning mood: Rest Needed
Meditation Practice - 7:48a - 8m 15s - 5hz Theta
YOGA: Corepower
Class #32
C2 #12/32
60min
Average HR: 132. Max 158
Teacher: Jen
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 80/243 - Stability Circuit #RUN #YOGA #MTB
“
I’m so excited, I’m so excited!!
This year I know, I just know, you’re gonna be become a millionaire.
Wow, you too?
A coincidence?
How do you think I’m going to get mine?
Rooting for you, and pulling out all the stops -”
HRV Score: 63
Relative Balance: 8 (Parasympathetic)
Sleep: 9h 35m
Overall morning mood: Great
Meditation Practice - 7:48a - 8m 20s - 5hz Theta
Hike: Willow River
3.33mi
1h 12m 06s
EG 213ft
Notes: The whole trail was sheer ice. Opted to turn back from the falls.
GYM: Stability Circuit
Warm Up Run - Trinity Mountains 0%
8m 31s
1.01miles
Average HR: 129. Max 136.
EG 0ft
Stability Circuit
Reverse Band Turns - Red Band: 15/Arm 3x
Banded Side Walks - Orange Band: 15/Leg 3x
Prone Cobra w/Single Leg Lift: (10sec/Leg x3 = 60sec) 3x
Hip Extensions (Feet on Stability Ball) 15 w/10sec pause - 3x
Banded Y,T,L,W’s - Single Leg - 3x
Y - yellow band 15/leg
T - yellow Band 15/leg
L - yellow band 15/leg
W - yellow band 15/leg
Single Leg Plank - (15sec per Leg x2) - 3x
Single Leg Tri Pushdowns - 10/leg @35lbs - 3x
Dips 3x10
Hand Stand Holds 3x 45sec
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 79/243 - Strength Circuit #RUN #YOGA #MTB
“Oh yeah, regarding your ancient spiritual contracts, that outlined every facet of the life you now lead? Well, just wanted to remind you that they’re all re-written every dawn, and perpetually updated as each day unfolds.
Proving yet again that nothing is meant to be, that you are truly unlimited, and that anything can happen next, if you choose it.”
HRV Score: 60
Relative Balance: 10 (Parasympathetic)
Sleep: 8h 7m
Overall morning mood: Great…Didn’t want to get out of bed. Still need more sleep.
Meditation Practice - 7:48a - 10m 15s - 5hz Theta
The practice of Yoga brings us face to face with the extraordinary complexity of our own being.
GYM: Strength Circuit
Warm Up Run
Trinity Mountains 4%
14m 51s
1.75m
EG: 167ft
Ave HR: 131
Strength Circuit 3X
Deadlifts - 4x10 @205lbs
Standing Pulls in Squat 3x12@50lbs
Incline Dumbbell Press 3x12 @60lbs
Lunge with Dumbbell Curl 3X8/L @25lb
Stability Ball Dumbbell press 3x12 @55lbs
Standing Military Press 3x12 @75lbs
Horizontal Cable Chops 3X12/s @20lbs
Up downs (planks) 3x10/side
Cable Crunches 3x15/side @25lbs
Calf Raises 3x12 @90lbs
Hand Stand Holds 3x 60sec
Run
1mi
9m 18s
EG Oft
Average HR 137
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 78/243 - Stability Circuit #RUN #YOGA #MTB
“Though folks never suspect this in their times of crises, no one is ever more than a few wispy thoughts away from a rebound, breakthrough, or blazing new trails with friends, in love.”
HRV Score: 63
Relative Balance: 9 (Parasympathetic)
Sleep: 7h 58m
Overall morning mood: Felt Great! Could still feel a bit of a sore throat but after getting up and moving around it went away.
Meditation Practice - 7:48a - 8m 15s - 5hz Theta
The rhythm of the body, the melody of the mind & the harmony of the soul create the symphony of life.
GYM: Stability Circuit
Warm Up Run - Trinity Mountains 0%
8m 31s
1.01miles
Average HR: 129. Max 136.
EG 0ft
Stability Circuit
Reverse Band Turns - Red Band: 15/Arm 3x
Banded Side Walks - Orange Band: 15/Leg 3x
Prone Cobra w/Single Leg Lift: (10sec/Leg x3 = 60sec) 3x
Hip Extensions (Feet on Stability Ball) 15 w/10sec pause - 3x
Banded Y,T,L,W’s - Single Leg - 3x
Y - yellow band 15/leg
T - yellow Band 15/leg
L - yellow band 15/leg
W - yellow band 15/leg
Single Leg Plank - (15sec per Leg x2) - 3x
Single Leg Tri Pushdowns - 10/leg @35lbs - 3x
Notes: Overall felt good. Body still felt strong and incredibly loose but absolutely dragged ass. Had zero energy goiing into third round.
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 77/243 - Rest Day #RUN #YOGA #MTB
“Quickie Happiness Workshop for Increasing Profits at Times of Seeming Peril:
Think as much, if not more, about growing your income as you do of trimming your expenses.
And for extra credit, focus on customers more than vendors; smiles more than frowns; possibilities more than risks; options more than commitments; vacations more than overtime; detours more than setbacks; opportunities more than obstacles; and Goldilocks more than the bears. ”
HRV Score: 58
Relative Balance: 9 (sympathetic)
Sleep: 9h 44m
Overall morning mood: Still recovering. Felt a lot better but still lacking in energy.
Meditation Practice - NA
Rest Day
LIVE FEARLESS. NOT RECKLESS.
Health Is Wealth: Week 12 Schedule #MTB #YOGA #RUN
“Because people try to conquer others instead of gaining victory over themselves, there are problems. The Buddha taught that one should simply gain victory over oneself.”
MONDAY: REST DAY
YOGA: COREPOWER C1
TUESDAY: STABILITY CIRCUIT CIRCUIT
YOGA: COREPOWER C1
WEDNESDAY: STRENGTH CIRCUIT
YOGA: COREPOWER C1
THURSDAY: STABILITY CIRCUIT
YOGA: HOME PRACTICE
FRIDAY: REST DAY
YOGA: COREPOWER C2
SATURDAY: STRENGTH CIRCUIT
SUNDAY: CARDIO DAY - RUN (30MIN RUN TO INTERVALS)
Health is Wealth - 71-76/243 - Recovery Week #RUN #YOGA #MTB
“Ever notice how those who give their all to just “getting by,” usually do?
Yeah.
Then you must wonder, too, why they don’t just give their all to rocking the flippin’ world?
Costs the same. ”
Came down with strep the night of NYE. Went to minute clinic with a 105 temp and was prescribed antibiotics. While it hit it me pretty hard, i don’t feel like I have lost too much strength. Should be back to 100% this week no problem.
Happy New Year!
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 70/243 - Strength Circuit #RUN #YOGA #MTB
“
Do you think it would be cheating, knowing all that I know, if I placed a bet on your inevitable happiness, success, and saunter?
Good. Because I have. It was called the “Big Bang,” and every moment of every day I walk in your shoes.
I knew what I was doing. ”
GYM: Strength Circuit
Warm Up Run
Trinity Mountains 4%
16m
2m
EG: 167ft
Ave HR: 133
Strength Circuit 3X
Deadlifts - 4x10 @205lbs
Standing Pulls in Squat 3x12@50lbs
Incline cable press 3X12/Arm @20lbs
Lunge with Dumbbell Curl to Press 3X8/L @25lbs
Stability Ball Dumbbell press 3x12 @55lbs
Horizontal Cable Chops 3X12/s @20lbs
Up downs (planks) 3x10/side
Cable Crunches 3x15/side @25lbs
Bench Press 3x10 @135lbs + Red bands
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: 69/243 - Cardio Day #RUN #MTB #YOGA
“It’s never too late to become who you want to be. I hope you live a life that you’re proud of, and if you find that you’re not, I hope you have the strength to start over.”
HRV Score: 60
Relative Balance: 9 (Parasympathetic)
Sleep: 9h 44m
Overall morning mood: Felt Great!
Meditation Practice - NA
“There are two mistakes one can make along the road to truth… not going all the way, and not starting.” – Buddha
GYM: Cardio Day
Run - Trinity Mountains 2%
60min
6.94miles
Average HR: 139. Max: 149.
EG 244ft
LIVE FEARLESS. NOT RECKLESS.
Health is Wealth: Week 11 Schedule #MTB #YOGA #RUN
“No, this is not the beginning of a new chapter in my life; this is the beginning of a new book! That first book is already closed, ended, and tossed into the seas; this new book is newly opened, has just begun! Look, it is the first page! And it is a beautiful one!”
MONDAY: STRENGTH CIRCUIT
YOGA: COREPOWER C2
TUESDAY: STABILITY CIRCUIT CIRCUIT
YOGA: COREPOWER C2
WEDNESDAY: STRENGTH CIRCUIT
YOGA: COREPOWER C1
THURSDAY: CARDIO DAY - RUN 90MIN
HIKE: 6-8MILES
YOGA: HOME PRACTICE
FRIDAY: REST DAY
YOGA: COREPOWER C2
SATURDAY: CARDIO DAY - RUN (90MIN)
SUNDAY: CARDIO DAY - RUN (30MIN RUN TO INTERVALS)
Health is Wealth: 68/243 - Cardio #RUN #YOGA #MTB
“Eternity is a really, really, really long time...
I think we’ll be able to squeeze everything in.
Relax. ”
HRV Score: 48
Relative Balance: 6 (sympathetic)
Sleep: 9h 36m
Overall morning mood: blah. Ready for the New Year and back to some routine.
Meditation Practice - 8:43a- 10m 28s - 5hz Theta
“There is always room for change, but you have to be open to that change.”
GYM: Cardio Day
Run - Trinity Mountains 2%
75m 36s
8.24miles
Average HR: 133. Max: 149.
EG 674ft