Shelley DH (she/her)

Day 299: BlueSky Wellness Journal

Fun Lower Max training day! New PR for the safety bar squat at 155lb! Added it at the end because 145lb was a tad too easy! Followed this with an ankle conditioning circuit & 20lb Kettlebell Core finisher.

#fitnesssky #lifting #Wellnesssky #healthsky

Day 298: BlueSky Wellness Journal

▪︎ Upper Body Mobility Warmup
▪︎ Arms & Core by Kaitlin Zuloaga
3x12 with 15-30lb weights
▪︎ Lazy Girl Arms & Abs by Kaitlin Zuloaga
2x12-15 with 10-15lb Weights
▪︎ 20-min Cardio Interval Incline Treadmill Walk 3-4mph
▪︎Stretch Cool-down

#fitnesssky #lifting

Day 297: BlueSky Wellness Journal

Finally got back to Connect Wellness Spa for some amazing sauna & cold plunging!! Felt so good! A lovely no-rain evening! 🌙

4 cycles
🔥180-195°F Sauna 10-15 Min
🧊 40-50°F Cold Plunge 2-3min
with hot tub soaking before

#Wellnesssky #sauna ##coldplunge #restday

Day 296: BlueSky Wellness Journal

Booty & Leg Band Burner
▪︎ Lower Body Mobility Warmup
▪︎ Band Legs by Kaitlin Zuloaga
3x15-20 🔥
▪︎15-min Cardio Interval Stairs Treadmill Incline 3.5mph
▪︎ Stretch Cool-down

#fitnesssky #healthsky ##bandworkout

Day 295: BlueSky Wellness Journal

Heavy max day
5-4-3-2-1
New PR◇ Bench Press (max 135lb)
◇ Double Dumbell Over Row (40lb/Arm)
◇ Double Dumbell Overhead Press (35lb/Arm)
Followed by a 3x12 cable & dumbell conditioning circuit with core circuit finisher

#fitnesssky #lifting #Wellnesssky

Day 294: BlueSky Wellness Journal

Rest Day.... definitely feeling my legs today after that deadlifting!

##restday #Wellnesssky

Day 293: BlueSky Wellness Journal

Heavy Max Day with my trainer Brittany
5-4-3-2-1
New 1 Max PRs!!
▪︎ B-Stance Single Leg Trap Bar Deadlift (max 220lb)
▪︎Straight Bar Deadlift (max 225lb)
▪︎ Slider Hamstring Curls (BW x 10)
with a medicine ball core activation finisher
#lifting #fitnesssky

Day 292: BlueSky Wellness Journal

◇ Upper Body Mobility Warmup
◇ Arms by Kaitlin Zuloaga
3x10 with 10-15lb Dumbells
◇ 2x20 Core & Ab Circuit
◇20-min Cardio Treadmill Incline Interval Walk 3.5-4mph
◇Stretch Cool-down

#fitnesssky #lifting #homeworkout #Wellnesssky

Day 291: BlueSky Wellness Journal

Full Body by my trainer Brittany via the Truecoach app

▪︎ Full Body Mobility Warmup
▪︎ 4 x 10 Upper Body Circuit
25-50lbs weights
▪︎ 4x 10 Lower Body Circuit
15-30lb weights
▪︎ Core Conditioning Finisher Circuit with 12lb Medicine Ball
#fitnesssky #lifting

Day 290: BlueSky Wellness Journal

Rest day after staying out late super on Halloween, which I almost never do!! Did hit up the local farmers market for flowers & some produce though! 🏵🌸🍎

#restday #farmersmatket #Wellnesssky

Day 289: BlueSky Wellness Journal

Got my Cardio in by dancing with friends at a local pub & then doing the Time Warp at live Rocky Horror showing with a theater troupe! A very active Halloween evening!!! 🎃

#happyhalloween #dancing #cardio

Thanks! My trainer fixed my form & it made it so much easier! Still hella hard though!

Day 288: BlueSky Wellness Journal

8-6-4-6-8
▪︎ Barbell Clean
65-75-85lb (new pr)
▪︎ Seated Single Arm Pull-down
45-55-65lb
▪︎ Dumbell Chest Flys
20-22.5-25lb/Arm
Followed by a conditioning circuit with cables, slam ball, & weights and core activation finisher with slam ball
#fitnesssky #lifting

Day 287: BlueSky Wellness Journal

Rest Day Date 🌽💛 Saw Shucked in Portland via Broadway Across America at the Keller. Hilarious & dare I say corny??

#restday #shucked #Broadwayacrossamerica

Day 286: BlueSky Wellness Journal
Grip & Lower Body Training

8-6-4-6-8
▪︎ Safety Bar Sumo Squat
75-105-125
▪︎ Dumbell Walking Lunges
40-50-60
▪︎ Barbell Walking RDLs
45-55-65
Followed by a heavy band circuit & Kettlebell Core activation finisher

#fitnesssky #lifting #Wellnesssky

Day 285: BlueSky Wellness Journal

> Shoulder Reset Mobility Warmup
> Arms by Kaitlin Zuloaga
3x12 with 10 & 12.5pb Weights
> 10lb Weighted Core Circuit Finisher by @kaitlinzuloaga
>20-min Cardio Treadmill Stairs Incline Walk 3-4mph
>Stretch Cool-down

#fitnesssky #lifting #Wellnesssky

Day 284: BlueSky Wellness Journal

💀 Total Body Reset Mobility Warmup
💀 Standing Full Body Band & Dumbell Conditioning Workout by @kaitlinzuloaga
3 x12-15 with Bands & 12.5-20lb Weights
💀15- Min Cardio Interval Incline Treadmill Walk 3.5mph
💀 Stretch Cool-down
#fitnesssky #healthsky #lifting

Ugh that sucks. Sorry you get them too! Definitely the right choice to rest!!

Day 283: BlueSky Wellness Journal

▪︎ Lower Body Mobility Warmup
▪︎Band No Squat Glutes & Thighs
by Kaitlin Zuloaga 3x15-20
(This one burned 🔥 )
▪︎Mat Core Circuit
▪︎20-min Cardio Interval Incline Treadmill Walk 3.5mph
▪︎ Hip & Knee Reset Mobility Cool-down

#fitnesssky #healthsky #Wellnesssky

Day 282: BlueSky Wellness Journal

Horrible headache came out of nowhere. Ugh. Had to cancel my workout & nap so it didn't turn into a migraine. Sometimes Wellness is rest. Back to movement tomorrow!

#Wellnesssky #healthsky #takeanap #headache

Day 281: BlueSky Wellness Journal

8-6-4-6-8
▪︎ Dumbell Chest Press (25-30-35lb/Arm)
▪︎ Barbell Overhead Press
(45-50-55lb)
▪︎Single Arm Row
(35-40-45lb/ Arm)
Followed by 20klb Kettlebell & Lightweight Dumbell Conditioning Circuit with Core Activation Finisher

#lifting #fitnesssky #healthsky

Day 280: BlueSky Wellness Journal

Lovely evening walk through the corn maze & farm with Rebecca after work at the Sauvie Island Pumpkin Patch! 🌾🎃

#takeawalk #Wellnesssky #cornmaze

Day 279: BlueSky Wellness Journal

◇ Shoulder Reset Mobility Warmup
◇ Upper Body by Kaitlin Zuloaga
3 x 10 with 10-30lb Weights
◇ 2 x 20 Mat Core Circuit
◇ 25- Min Treadmill Interval Incline Walk
◇ Stretch Cool-down

#fitnesssky #healthsky #lifting

Day 278: BlueSky Wellness Journal
8-6-4-6-8 Pyramid
▪︎ Safety Barbell Single Leg Stepbacks (Max 75lb)
▪︎ Trap Bar Deadlift (Max 220lb)
▪︎ Double Dumbell Single Leg RDLs
(Max 40lb/Arm)
Followed by an ankle & hamstring conditioning circuit with slam ball core finisher on a bench
#Wellnesssky #lifting

Day 277: BlueSky Wellness Journal

My shift today was crazy!! The hospital lost power at one point!! So after my shift, I decided to take a nap & then meet friends for a clothing swap benefitting a local food bank! Definitely needed a recharge!

#wellnesssky #takeanap #selfcare

Day 276: BlueSky Wellness Journal

Nearly 3-miles wandering around the corn maze & pumpkin patch at Bella Organics with my hubby, son & his girlfriend! 🎃🌾🧡

#wellnesssky ##getoutside #takeawalk

Day 275 : BlueSky Wellness Journal

▪︎ Low Mobility Warmup
▪︎ 45-min Treadmill Incline Interval Walk 3-4mph
▪︎ Stretch Cool-down

My trainer wanted me to take a walk today instead of lifting, to take it a little slower. So I did.

#Cardio #fitnesssky #Wellnesssky #takeawalk

Day 274: BlueSky Wellness Journal

8-6-4-6-8 Pyramid Upper Body
▪︎ Seated Single Arm Pull-down
(40/50/60lb)
▪︎ Single Arm Incline Press
(30/32.5/35lb)
▪︎ Double KB Clean & Press
(20/25/30lbs)
Followed by a Bodyweight & TRX Conditioning Circuit with a slam ball core finisher

#lifting #fitnesssky

Day 273: BlueSky Wellness Journal

Lighter Recovery Day

¤ Shoulder Reset Mobility Warmup
¤ Standing Core by Kaitlin Zuloaga
3 x 12 with 10-30lb Weights
¤ 2 x 20 Mat Core Circuit
¤ 10-Min Cardio Treadmill Incline Interval Walk Finisher

#fitnesssky #Recoveryworkout #Coreworkout

Day 272: BlueSky Wellness Journal

Easier training day due getting over being sick.

8-6-4-6-8 Pyramid Training
▪︎ Safety Bar Squats (max 115)
▪︎ Spilt Squats (max 12.5lb /Arm)
▪︎B-Stance Single Leg Hip Thrusts (max 75lb
Followed by an Leg conditioning circuit

#fitnesssky #healthsky #lifting