WOTD 4

STICK WITH IT

• Treadmill Warm-up 10 minutes

• Complete 3 times: 10 flights of stairs then 10 Wall Balls

1. Stay close to the wall

2. Hold wallball high with elbows high

3. Front Squat

4. Hips below parallel

5. Knees stay out throughout

6. Finish front squat with momentum and throw the ball to the target

• Treadmill Cooldown 10 minutes

• Stretch

*Estimated Time 45 Minutes

Will I ever have it? Probably not.

STICK WITH IT

Workout of the Day (Week 3)

STICK WITH IT

• Elliptical Warm-up 15 minutes

• Cybex Strength Series in Wellness 1 (numbered with stars)

3 sets of 12 on each piece of equipment:

1. Chest Press

2. Leg Press

3. ROW

4. Leg Extension

5. Pull down

6. Leg Curl (prone or seated)

7. Arm Curl (can substitute dumbbell curl)

8. Arm Extension (can substitute dumbbell extension)

9. Standing Calf (can substitute on a step)

• Stretch

*Estimated time 1 hour

Is it weird how comfortable I am with this subject? Maybe. It happens daily, to everyone, yet no one ever wants to discuss it. No one ever wants to speak about the people who have passed, it seems but, how else are we meant to keep their spirit alive and have them in our thoughts if we don’t speak on it? You know, bring them up in conversation when you think about them. It will happen to us all, eventually, whether you want to believe it or not. It’s coming. Sooner for some than for others, yes, but, it is inescapable. I went to the first funeral of a peer the summer after my eighth-grade year. I have been to far too many since then, mostly of other peers of mine. It is heartbreaking but, you can’t get around it. That’s how I feel about it. It’s a right of passage. You don’t have to suffer anymore.

Workout of the Day (Week 2)

STICK WITH IT

• Bike 30 minutes (upright, recumbent, or spin bike)

Every 5 minutes go HARD for 1 minute 1
• 3x 10 TRX body weight rows

TRX in Wellness 1 (emergency exit) and on the Mezzanine

• 3 × 30 second plank

• 15 back hypers
Either prone on a mat or back hyper in Wellness 2

• Stretch

*Estimated time 45 minutes

Workout of the Day (Week 1)

STICK WITH IT

Row (Wellness 3) 1000 meters as a warm-up

30 of each.….break it up or do 30 in a row

• Push-up

• Step-ups (each leg)

• Knee raises (wellness 2 captains’ chair or off a box)

• Pull-ups, assisted Pull-ups or Pull-downs

• Reverse Lunges (each leg)

Row 1000 meters HARD

Stretch

*Estimated time 30-40 minutes

Happy 2022, farewell to 2021. What a year guys, am I right? A week late but, no one needs to pay attention to that! Big things should be coming this year. Stay tuned.

Please excuse me if I ever interrupt you, I have to get it out right then and there or it’ll be gone forever. I try my best not to be rude but, on another note, I am so excited to be watching my girl tonight! I have been working with her since October 15th of 2015. Our program at the Y, where we met, stopped meeting on March 7th of 2020 and she had stopped going as much ever since starting high school in Hendersonville because she isn’t back to our area of town until after our program is already over.

Hey, I’m Sarah and I have a brain injury. It has officially been a decade since my family and I’s entire lives were “flipped turned upside down” but, just like in the car accident, I took the brunt of it all and I will continue to do so until the day I die. I have a Traumatic Brain Injury (TBI), what is commonly (or not so commonly) referred to as an “invisible disability” so, yes, I am and I always will be disabled, for the rest of my life. I do have my struggles as I will for the remainder of my days but, when I tell you that the accident was the best thing that has ever happened to me, I truly mean it. Now, that may seem odd to you, am I right? It was and it still is the best thing to ever happen to me, in my eyes. Can I tell you why? It has weeded out everyone who was “friends” with me for reasons other than the right reasons to be someone’s friend, it has brought my focus back to the important things in life like my family, my overall health, and my work. Three things, well two, that I have complete control over. This is a place for me to remember and write down my thoughts. I hope you guys enjoy them!