2. DAYS OF STRENGTH TRAINING

This week, I present you with a simple strength training routine to use as your two days of strength training.  If you have questions about this routine feel free to email. The video demonstration is below.

This week I am giving you 5 different options of metabolic conditioning intervals to use for your red level intensity.

1. 1 mile elliptical
• 1000 m row
• ½ mile treadmill
• 2.5-mile bike
• 5 minute plank challenge

2. 3 x 10 (30 min)
• Walk 1 min
• Jog 1 min
• Bear crawl 1 min

3. Treadmill ¼ - ½ - mile (or do the opposite and build up)
• Bird dog 3x5 each
• Sit up 20
• Side plank 20 ea

4. 3-4 rounds
• 30 kb swing
• 30 v sit twist
• Elliptical .5 mile, treadmill .5 mile, row 1000 m

5. 20 min AMRAP
• 25 hanging leg raise
• 15 Side plank tap each side
• 1000 m row (@5 min)

The process of awareness, surrender and growth. I'm good with the awareness part and what a wonderfully double edged sword that can be. Surrender is something I have experience with and still have to take one day at a time, with some days being better than others. When I'm willing to let go the growth comes easier. I've had some experiences where I've grown while white-knuckling it as well. With way more cost to my sanity. By letting go I don't mean completely sitting still, simply taking one step at a time and paying attention to where the current is pushing me instead of the other way around. I have noticed that as layers of the onion come off letting go of patterns that don't serve me and in some cases straight up fucked me over emotionally, in that process I have become more sensitive to some of the less drastic patterns that are not conducive to my growth, and in many cases I've held onto them for some reason a little harder and longer. Combined, increased connection with self and extra sensitivity, these more subtle patterns at times can feel like a double fucking in comparison. Hence the double edged sword of the awareness of it all. Some part of me knows just behind the things I fear are the seeds of the life I've always sensed is there for me if I will allow the current to do the work. It's a work in progress. I post this just as much for accountability as well as encouragement for you. It's is hard but keep doing the work, I/You are worth it. Mucho Love.