1• Banded Ab Wheel Rollouts
2• Weighted Russian Twists
3• Weighted Ab Crunches with Added Pullovers
4• Weighted Wood Chops
15-20 Reps each with 30-45 seconds rest between
sets for 3-4 sets.
20-25 Reps each exercise with 30-45 seconds
rest between sets for 4-5 sets.
Controlled tempo on the first 3 exercises but be
explosive on the wood chops.
Enjoy and Get After It!
I've got this feeling that my first personal welding project of the spring is going to have to be a bigger plate rack... #FridayNightFun
- N O W - are you ready? I NEVER feel ready. This used to cause me a ton of anxiety 😩Whether it was before a test, a class to teach, or even a phone call. Overtime, I’ve learned that I may never be ready but to face life as it comes and to GET AFTER IT! It’ll all be good! Join me tomorrow for a sweaty sweat class or a killer leg centered barre class tomorrow. #barre #barreintensity #sweat #cardio #weights #practicenotperfection #yoga #getafterit
We've got some big news folks! StrongWon Expeditions are now open to ALL! Both new members, as well as existing members are welcome and encouraged to join us! •
The next expedition is backpacking in Yellowstone! June 24-30. It is going to be incredible! Join us for this epic adventure as we backpack the United States’ first National Park. Get outside and enjoy one of North America’s most beautiful wild places! •
You may also join to:
Sea kayak alongside icebergs in Alaska
Sea kayak with orcas in the San Juan Islands
Canoe the Green River, Utah, by ancient ruins and rock art sites
Sea kayak in the Bahamas!
December 2-8 •
Invite your friends, your teams, your families! Leverage the trips in your business and with your colleagues to incentivize action and leadership! •
Let's get out there, focus on our best health have a peak experience, and the time of our lives! Check out the StrongWon page at StrongWon.com and search Expeditions to learn more and sign up now!
#StrongWonExpeditions #StartYourLife #StrongWon
So last fall @medtech_mommy
wanted to get some family photos taken.
I agreed on one condition.
That the photographer (@pagedmiller
) Photoshops a mullet on me in one of the pictures.
And now I'm thinking I may have to grow one because I look good!
We were so lucky to have a couple days this beautiful before Portland decided to sleet. ❄️💦
The Raven is by far one of the most interesting creatures to be hanging around on this awesome planet.
Today was weird...er than most days in my life.
I got to get some learning about kite-skiing. @mchellemarie
, was the first to introduce me to the sports of kite-skiing and kite-surfing, last year. She is so amazingly rad and gets after both of these cool endeavors in addition to all the other neat mountain sports. She is certainly my greatest hero and my inspiration in many ways 😍😘!!
I went out for the day - which ended up being perfect conditions with blue sunny skies, mild temps, no precipitation, soft snow underfoot, and strong winds - and kited on Spray Lakes in Kananaskis with Tom Couture of Rocky Mountain Snowkite.
Weird sport for sure. You get to ski...the best thing...and play with a kite! And, they're big kites! A harness (like an overly padded climbing harness) holds the 25m (80') long bridle and lines that you direct the kite with. Today, I used both an 8m and a 9m (30') kite (not small but not the biggest either). I ended up skiing close to 25K total and got ripping preeeeetty quick sometimes. It's immensely exhilarating but I admit it's also a bit scary being so intimately and immediately tied to a force of nature I rarely interact with in such a free way.
Excuse the execution of the videos. It was tougher than I hoped pulling my phone out of my pocket and film whilst skiing and guiding a kite with one hand. Hehe 😂🤦.
Stoked for more...of course. And, even more stoked to go and ski and for a kite with you, Michelle!
#IAMexploring #blizzardskis #tecnicaskiboots #skiing #dontearnyourturns #freeloader #goflyakite #kiteski
Yesterday was hard, and my head was in a really unhealthy place. I kept telling myself that I’m not good enough, I’m not working hard enough, my progress is too slow. I was feeling super down and really frustrated with myself. The old me would have let that go on for days or even weeks😣 but today I woke up, made my favorite smoothie and got myself back in the gym! The new me isn’t letting those thoughts bring me down, instead I’m sweating them away💪🏼
What are some ways you guys overcome negative self talk?
A little Friday tune-up before the weekend games!! All my best to everyone playing this weekend! Work hard, be creative, play beautiful, and never quit!♥️⚽️
I have always wanted to be right here. Working in ME in the sunshine with a powerful tribe of bad ass ladies backing me up who understand how important self love is and what it means to pay it forward to others💕 join us?
Message me💌#getafterit #goals
18.5- the last one!
I attempted to RX this one just as I did for 18.4 knowing I wasn’t great with my HSPUs and wasn’t as great with my C2B. BUT! I got some and that’s what counts to me. To try and pursue and learn and get better. CHEERS 2018 Open, glad you’re over ✌🏼
I love my new knee wraps (instead of sleeves). I was super impressed by these and am looking forward to using them on my lifts and future workouts! Oh and that tank tho 😍
Day 82: Had the pleasure of meeting the one and only @bartyasso
today at the #phillyloverun
expo. So friendly and the meeting inspired me to sign up for the @philly_marathon
in November. Will be my 3rd time running and I would love to PR this one. But it’s a long ways off. Got 2 quick miles in tonight as the sun was beautifully setting on another week. Hope everybody out there makes time for their loved ones, for some relaxing and makes sure to #getafterit
as well. #runeveryday #whalen2018
That smile I get when class is over and it’s gym time 🙌🏻🤣 always have something to look forward to! Anddddd heyyy day two of cardio? I felt like I was about to drop dead again... #needmorecardio #lafitness #besttimeofday