To the Survivors

Every few days or each day I come across someone that has survived something – whether it is abuse, illness, cancer, losing a loved one, a job, or their home, other things as well. They have overcome something big. Something that has changed their life and potentially the lives of their loved ones.

I look up to each of you and you inspire me. No one knows your internal battles and you go on as those you were not affected by any of those things. You are humble, modest, appreciative, and kind. You do not take conflicts going on in your life out on other people. Even though you may not feel well, feel lost, depressed, or alone you keep a brave face and have a spirit made of gold.

I wanted to share this with survivors, especially the ones that hide and no one knows anything about. I may not know your story, but I can feel it or sense it in some way. I can’t say that I have been through your particular situation but I wish you the best and want you to know how inspiring and beautiful you are.



We all have them. Each one a little different.

The beat of our hearts quicken with something that awakens our spirit, our soul, something that gives us happiness, sadness, adrenaline, grief.

These heartbeats are so unique and special, the pitter patter of each one.

If it was the only thing you could hear in the world, how lucky we might feel to know all the times our heart beats. How special and meaningful our hearts are.

The beautiful music it makes when we see a loved one, the peaceful tones it has as we stroll through nature.

Broken or whole, still thankful for my heart, my heartbeats.

Day 9: X Mas Exercise Challenge 

Good morning lets sculpt those arms! 

Side arm raises palms face back of the room 3 sets 10 pick a medium weight increase when easily do 2 sets

Around the worlds 3 sets 10

Side bicep curls 3 sets of 10 to 12

Low chest fly 3 sets of 12 

Front to side raises then side to front 3 sets of 12 pick a medium weight increase after 2 sets done more easily 

Good luck! 

Day 7: X Mas Exercise Challenge

Target areas – legs, biceps, and shoulders 

Exercise one  – bicep curl to side shoulder press to front shoulder press; 3 sets of 8 to 10 challenging weight 

Exercise two – squat swings with front straight arm raise 3 sets of 10 to 12 

Exercise three – dead lift to upright row 3 sets of 12 

Try these exercises Tuesday Thursday Saturday! 

Message for questions! 

Day 6: X Mas Exercise Challenge 

Legs/ abs challenge 

Today’s challenge is a timed one – squats or med ball squats as fast as you can for 30 seconds 

10 seconds rest 

Lunge with twist 30 seconds alternating legs

10 sec rest 

Burpees with med ball or burpee with push up if no med ball – all out 30 secs

10 sec rest 

Med ball or floor mountain climbers

10 sec rest 

Med ball pikes if no med ball try downward dogs with a leg raise 

Try 5 to 6 rotations of this! 

Day 5: X-Mas Exercise Challenge 


Day 5 challenge is up down planks with side leg lifts. 

Exercise one start on elbows lift right leg then left leg, go up to your hands, right leg lift the left leg lift, last right leg twist then left leg twist 

Go back to elbows start everything on left side! 

Try this 3 sets 2 times each side, 4 times, then 6 times each side! 

Second exercise is leg lifts – 3 sets of 10 bent leg to kick leg 

Good luck!