Strong Journey

Soooooooo much food along with soooo many blessings!  A GREAT Thanksgiving for sure! Monday: 10 minute warm-up 30 minute Bike at a moderate pace 4 rounds: Run fast up hill for 1 minute  3 rounds: 10 walking lunges with weight 10 Single Leg Romanian Deadlifts with the same weight you used for the lunges Stretch Tuesday: 1000m row 3 rounds: 500m row 10 push-ups 20 sit-ups 1000m row 3 rounds: 10 bi-cep curls 10 bench dips 20 bicycle kicks Wednesday: 60 minute yoga Thursday: 1 mile run easy 5 rounds: run 1 minute easy, 30 seconds fast 1 mile run easy 4 rounds: 10 back squats 10 romainian deadlifts Friday: 45 minute Bike 4 rounds: 10 Bench press 10 tricep kick backs 10 Dumbbell rows Saturday: 5-10 mile run

Happy Thanksgiving Monday: 10 minute warm-up 5 rounds: 10 Bicep curls 10 tricep dips 15 hollow holds 30 ft Bear crawl - Forward and back 30 minutes row Cool down / Stretch Tuesday: 10 minute warm-up 4 rounds: 25 Squats 25 Box step-up/down 800m run 25 Scissor kicks 25 Sit-ups 800m run Wednesday: 45 - 60 minute yoga Thursday: 10 minute warm-up 5 rounds: 40 Walking lunges 15 burpees 20 sit ups 3-4 mile run Friday: 10 minute warm-up 40 minute bike 4 rounds: 15 Push-ups 10 Ring rows 5 Pull-ups Saturday: 10 minute warm-up Run 5 - 10 miles

Three months ago I began a challenge that I didn't think would bring such drasitc changes.  At the prompting of my brother and husband I accepted the goal of a physique competition.  I was up for the process of diet and exercise, but the posing at a show part was not anywhere within my comfort zone! Well...one more zone eliminated!  It was an experience I won't soon forget because of the lessons learned.  Something about standing in front of a camera in a bathing suit brings both panic and a sense of freedom.  There is no covering up if you want to see the progress, everything eaten throughout the week can be seen, both good and bad, and there is no hiding. I am not one to hide much of anything from people.  I don't have secrets or dark corners in my life, or at least I didn't think I did.  Through this process I gained a kean awareness of the impact food choices, especially sugar, had on my life and how often I was eating "junk" when I was feeling str

Monday: 10 minute warm-up Bike: 3 rounds: 5 minutes easy 5 minutes fast 5 rounds: 12 bench press - Find a weight that you can complete all 10 without stopping 10 ring rows 6 hollow holds https://www.youtube.com/watch?v=NwZ0_FOJ4D0 Cool down - Stretch Tuesday: 10 minute warm-up 3 rounds: 25 squats 5 knees to elbow hanging on the pull-up bar  https://www.youtube.com/watch?v=kqOgtFcqWbE 1 mile run Cool down - Stretch Wednesday: 60 minutes of yoga Thursday: 10 minute warm-up 100 Walking lunges 100 Romanian deadlifts - With light weight  https://www.bodybuilding.com/exercises/romanian-deadlift 100 Sit-ups 30 row or bike at a moderate pace Cool down - stretch Friday: 10 minute warm-up 5 rounds 12 Shoulder press  http://www.muscleandfitness.com/workouts/shoulder-exercises/videos/dumbbell-shoulder-press 12 Bi-cep curls.  https://www.youtube.com/watch?v=uO_CNYidOw0 1000m Row Cool down - Stretch Saturday: 10 minute warm-up Run 5-10 mil