Strong Journey

Monday:  10 minute warm-up  5 rounds:            5 push ups.            5 dips            4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast            25 sit-ups            25' Bear Crawl - Forward and Back            4 minute row or bike - 1 minute easy, 1 minute fast, 1 minute easy, 1 minute fast                   Cool down / Stretch Tuesday:         10 minute fast walk to warm up, full body mobility          2 rounds:         25 walking lunges - chest up and knee to the ground         800m run         25 squats - chest up and butt below the crease of your knee         800m run         25 mountain climbers         800m run         10 burpees         800m run           Cool down / Stretch Wednesday: 45 - 60 minutes of yoga. Thursday:     Run     10 minute warm-up      4 mile run         Friday:     5 minute warm up on walk, bike, row, or eliptical.  Full body

"Everything you ever wanted is on the other side of fear" George Addair Monday:  10 minute warm-up   1. 2 rounds:            20 push ups.            5 minute bike - Moderate pace            20 dips            5 minute row - Moderate pace (bike if you don't have access to a rower)            50 sit-ups            5 minute bike - Fast            15 burpees            5 minute row - Fast (bike if you don't have access to a rower)                        Cool down/Stretch Tuesday:         10 minute Warm up          4 rounds:         25 walking lunges - chest up and knee to the ground         400m run         25 squats - chest up and butt below the crease of your knee         400m run         25 box step up/ step down - Make this a challenging height         400m run         25 knees to elbow         400m run                   10 minute walk to cool down

Be ALL you can be!!! Monday: 10 minute warm-up 20 rounds: 5 sit - ups 5 push-ups 5 dips 2 minute fast bike, row, or elliptical Cool down / Stretch Tuesday: 10 minute warm-up 6 rounds: 40 walking lunges 25 box step-ups - a challenging height 10 candlesticks 400m run Cool down / stretch Wednesday: 60 minute yoga Thursday: 10 minute warm-up Run: 1 mile easy 400m easy 400m fast 400m easy 400m fast 400m easy 400m fast 400m easy 400m fast 1 mile easy Cool down Stretch Friday: 10 minute warm-up 10 rounds: 5 Bench press - a weight challenging but you can complete all 5 unbroken 5 bicep curls - a weight challenging but one you can complete all 5 unbroken 5 burpees 30-40 minute bike or row Cool down Stretch Saturday: 5 - 10 mile run

A beautiful early morning on the Island of Maui!  Charlie and I had the privilege of spending 5 days on Maui after Christmas.  I took this picture on the morning of our last day as I began a run to finish our time and, sadly, prepare to go home.  Through this picture I am reminded that there are sure to be cloudy days with rays of sunshine, yet others will be bright and warm.  There will be days where the sun never comes out and some that seem to stay cool. My prayer is that for each of the days ahead in 2019 I might find the beauty no matter the "weather."  I want to keep from grumbling when life just doesn't go the way I think it should or people don't act the way I want them to.  May my heart be where the "son" shines the brightest lifting the load from others who are caught in a cloud of despair.   Life is so very short and though it can become heavy at times there is so much to be thankful for and to find blessings in.   May your new year