Health is Wealth: Week 17 Schedule #RUN #MTB #YOGA

“Simply imagine happiness, your own happiness. Feel the smile stretching across your face, notice the lightness in your step, hear the sparkle in your voice, and all things, material and spiritual, will soon fall into place.”
— The Universe

MONDAY
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

TUESDAY
STABILITY CIRCUIT + CARDIO

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

45MIN RUN - 10 X 60 SEC SPRINT INTERVALS

WEDNESDAY
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

THURSDAY
CARDIO DAY

90 MIN RUN

HR <145

FRIDAY
REST DAY

SATURDAY
RIDE OR SPIN

2 HOUR SPIN
HR < 145

SUNDAY
STABILITY CIRCUIT + CARDIO (INTERVALS)

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

45MIN RUN - 10 X 60 SEC SPRINT INTERVALS

LIVE FEARLESS. NOT RECKLESS.

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. ”
— The Universe

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. ”
— The Universe

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.”
— The Universe

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! ”
— The Universe

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.”
— The Universe

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.”
— The Universe

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.

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.”
— Randal Williams

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.”
— Joel Kramer

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.”
— The Universe

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 -”
— The Universe

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.”
— The Universe

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.”
— The Universe

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. ”
— The Universe

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.”
— Sayadaw U. Pandita

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. ”
— The Universe

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. ”
— The Universe

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.”
— FSF

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)