Lightnews — Scholar-powered news

Shelley DH (she/her) @shedoll2003.bsky.social · 5h

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

1

Shelley DH (she/her) @shedoll2003.bsky.social · 1d

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

1

Shelley DH (she/her) @shedoll2003.bsky.social · 1d

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

Shelley DH (she/her) @shedoll2003.bsky.social · 1d

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

Shelley DH (she/her) @shedoll2003.bsky.social · 4d

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

2

Shelley DH (she/her) @shedoll2003.bsky.social · 5d

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

1 5

Shelley DH (she/her) @shedoll2003.bsky.social · 5d

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

5

Shelley DH (she/her) @shedoll2003.bsky.social · 7d

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

2 4

Shelley DH (she/her) @shedoll2003.bsky.social · 8d

BlueSky Wellness Journal: Days 268-271
Caught a nasty virus so currently working on resting & healing.

#Wellnesssky #sickday

Art by Self Love Rainbow

1

Shelley DH (she/her) @shedoll2003.bsky.social · 12d

Day 267: BlueSky Wellness Journal
▪︎8-6-4-6-8
◇ Bench Press (max 115lbs)
◇ Double Dumbell Row
(max 45lb/Arm)
◇ Double Dumbell Press
(max 25lb/Arm)
▪︎ 3 x 10-12
◇ Lat Pullover (50lbs)
◇ Cable Fly (20lbs)
◇ Skull Crushers (15lb/Arm)
◇ 21s (15lb/Arm)
▪︎Medicine Ball core activation finisher

#lifting

Shelley DH (she/her) @shedoll2003.bsky.social · 13d

Day 266: BlueSky Wellness

Leg Recovery Day

▪︎ Mobility Warmup
▪︎ Lower Body Bands
by Kaitlin Zuloaga
3 x 15
▪︎15-min Cardio Interval Incline Treadmill Walk 3.5 moh
▪︎ Hip & Knee Reset Mobility Cool-down by my trainer Brittany

#fitnesssky #Wellnesssky #bandworkout #Recoveryworkout

4

Shelley DH (she/her) @shedoll2003.bsky.social · 14d

Day 265: BlueSky Wellness Journal

Pyramid training with Brittany 🔺️
4 x 8-6-4-6-8
▪︎Straight Bar Deadlifts : max 165lb
▪︎Single Leg Trap Bar Deadlifts max 185lb
▪︎Single Leg Hamstring Slides
Followed by Ankle intense conditioning circuit & core activation finsher with a 30lb kb

#fitnesssky #lifting

1

Shelley DH (she/her) @shedoll2003.bsky.social · 15d

Day 264: BlueSky Wellness Journal

Total Body by my trainer Brittany on the Truecoach app

4 x 20 Single Weight
◇ Mobility Warmup
◇ Upper Body Circuit
20-30lbs
◇ Lower Body Circuit
10-35lbs
Heavy Band
◇ Core Activation Finisher

#fitnesssky ##healthsky #lifting

Shelley DH (she/her) @shedoll2003.bsky.social · 15d

Day 263: BlueSky Wellness Journal

Hospital went on Divert Status during my dayshift....needless to say I definitely needed a nap after work!! Sooooo tired & worn-out.

#Wellnesssky #healthsky #naptime

2

Shelley DH (she/her) @shedoll2003.bsky.social · 16d

Day 262: Bluesky Wellness Journal

Keeping up with high protein intake can be tricky but not when eating yummy salads like this from Heathy Kitchen! Such a yummy dinner!🥗

healthykitchen.com/chopped-kale...

#Wellnesssky #protein #recipe #salad

5

Shelley DH (she/her) @shedoll2003.bsky.social · 16d

Day 261: BlueSky Wellness Journal

Training Full Body with Ian
3 × 8-12 Heavy Loading
▪︎Bench Press / Safety Barbell Sumo Squat
▪︎ Safety Barbell Good mornings/ Single Arm Row (max 50lb)
▪︎Weighted Step Ups (20lbs/ Double Dumbell Overhead Press (32.5/ Arm)

#fitnesssky #lifting #Wellnesssky

4

Shelley DH (she/her) @shedoll2003.bsky.social · 19d

Day 260: BlueSky Wellness Journal
Part 2

Lovely midday session at Connect Wellness Spa

3-cycles
🔥12-15 minute 180-190°F sauna
🧊3-min 45-60°F Cold Plunge
with hot tub soaking
#Wellnesssky #sauna ##coldplunge

Shelley DH (she/her) @shedoll2003.bsky.social · 19d

Day 260: BlueSky Wellness Journal

▪︎ Lower Body Mobility Warmup
▪︎ Legs by Kaitlin Zuloaga
3 x 12-20 with heavy band & 15- 30lb Weights
▪︎ Lateral & Skater Heavy Band Walks
▪︎25-min Cardio Interval Incline Treadmill Walk 3-4mph
▪︎ Stretch Cool-down

#fitnesssky #healthsky #Wellnesssky

2

Shelley DH (she/her) @shedoll2003.bsky.social · 20d

Day 259: BlueSky Wellness Journal

▪︎ Ankles Wrists & Knees Mobility 2 by my trainer Brittany via the Truecoach app
▪︎ 30-Min Cardio Interval Incline Treadmill Walk 3-4mph

#fitnesssky #healthsky #Mobility #Wellnesssky

4

Shelley DH (she/her) @shedoll2003.bsky.social · 21d

Day 258: BlueSky Wellness Journal

◇Shoulder Reset Mobility Warmup
◇Shoulders by @kaitlinzuloaga
3 x10 with 10-20lb Weights
▪︎ Standing Abs by @kaitlinzuloaga
2 x10 with 12.5 -20lb Weights
◇25-min Cardio Interval Incline Treadmill Walk 3.5-4mph
◇ Stretch Cool-down

#fitnesssky #lifting #abs

4

Shelley DH (she/her) @shedoll2003.bsky.social · 22d

Day 257: BlueSky Wellness Journal

Heavy Training Sets with Ian
3-4 Sets of 8-15 reps
▪︎90lb walking barbell lunges (New PR)/ 85lb seated cable pull down
▪︎ 180lb Safety Bar Deadlift/ 35lb/ arm reclined chest press
▪︎ 85lb Seated Cable Row/
15lb Lateral Raises
#fitnesssky #lifting #Wellnesssky

2

Shelley DH (she/her) @shedoll2003.bsky.social · 22d

Day 256: BlueSky Wellness Journal

Six hours in a car one way after dropping my oldest kiddo at college meant stretching & mobility when I got home!! Super great for my physical & mental health!

#healthsky #Wellnesssky #Mobilitytraining

1

Shelley DH (she/her) @shedoll2003.bsky.social · 22d

Day 255: BlueSky Wellness Journal

Spent the day moving my oldest kid into their dorm room!! The only workout I needed! Probably the only mom climbing on desks to hang lights & carrying 4 huge IKEA bags at a time, but this is what physical training is all about! 💪

#Wellnesssky #healthsky #momlife

Shelley DH (she/her) @shedoll2003.bsky.social · 22d

Day 254: BlueSky Wellness Journal

Glute Burner 🔥
▪︎ Lower Body Mobility Warmup
▪︎ Glutes & Hamstrings by Kaitlin Zuloaga 3×15 with 25-40lb weights
▪︎ 30-min Cardio Interval Incline Treadmill Walk 3.5-4mph
▪︎ Stretch Cool-down

#fitnesssky #healthsky #lifting ##Wellnesssky

1

Shelley DH (she/her) @shedoll2003.bsky.social · 25d

Day 253: BlueSky Wellness Journal

Not sure of weights since working with Ian while Brittany takes a much needed break for a few weeks! Definitely heavy!!

3 x 8-12
▪︎Bench/ Squat
▪︎Hamstrings Slides/ Barbell Row
▪︎ Lat Overhead Pullover/ Barbell Overhead Press

#Wellnesssky #fitnesssky #lifting

4