Strong Journey

Monday: 10 minute warm up 7 rounds: 10 push ups 10 knees to elbows - Hanging from a pull-up bar 10 dumb bell thrusters 5 minute bike, row or eliptical Cool down/Stretch Tuesday: 10 minute warm up        1 round: 100 walking lunges 100 scissor kicks 4 mile run           cool down/stretch Wednesday: 45 - 60 minutes of yoga. Thursday: 10 minute warm up 1 round: 5 mile run - make this enjoyable ;-)         Cool down/stretch Friday: 10 minute warm up 5 rounds   10 burpees 5 plank rotations, front plank position then move to the right so that you are on your side in a plank position, move back to center, then to the left = 1 8 minute bike or row Cool down/stretch Saturday: 10 minute warm up 5 - 10 mile run Cool down/stretch

"Nothing worth having was ever achieved without effort." Theodore Rooselvelt May your effort this week be greater than any other so far! Monday - No workout posted Tuesday: 10 min warm-up 6 rounds: 400m run 10 Kettlebell swings with a challenging weight 400m Run 10 Up dog Down Dog Wednesday: 45-60 minute yoga Thursday: 10 minute warm-up 10 rounds: 100m Run 5 jumping lunges 10 sit-ups Cool down/Stretch Friday: 10 minute warm-up 6 rounds: 5 minute moderate Bike or row 8 Push-ups 5 Pull-ups Cool down/Stretch Saturday: 10 minute warm-up 5-10 mile run Cool down/Stretch

Charlie and I spent the weekend in Bend in celebration of our 37th anniversary.  It was a surprising restful time, something that we don't usually find when we go away.  The call of the mountain, skiing, has been our purpose in all our past visits but this time snow was limited and Charlie's knee was bothering him.  So, we slept - it was AWESOME! I enjoy running when we are away, it's a great way to see the surroundings up close and get a little exercise in at the same time.  I was told about this path that was across the street from where we were staying that would take me into town.  Well then...I must travel on that path!   I had to find my way out of the complex, cross the highway, and then work my way through some trees to where I found the path.  It was beautiful!  Charlie would meet me in town, about 6 miles away, where we would then leave for home.  I couldn't think of a better way to end such a great getaway.   As I was running on this path, all

This past weekend was spent with these AMAZING ladies for a time of Fun, laughter, rest, and reflections of God's grace and goodness.  It was such a great opportunity to thank the Lord for His work in each of our lives and how our imperfections become our strengths in Him.   As you begin your week it is my prayer that you will, first, take the time to look back and reflect on where you have come.  The things in your life that seemed to be bad, or not what you expected, have more than likely turned out to be huge blessings.  We are all who we are today because of our past.  Both the good and bad are being weaved together to make us into the people God intends for us to be.  May you see yourself as someone incredibly unique with more potential than you could ever imagine.  Don't ever forget that the good, bad, and the ugly, make you unbelievably beautiful when placed in the hands of Jesus! Monday:  10 minute warm-up     Upper body, core, and cardi