Hello, my friend!
I hope you’re doing great! I’m currently sitting on the bathroom floor, pumping breast milk (see below) while my daughter takes a bath. We had a wonderful day in the sunshine after a fabulous little thunderstorm passed through.
Many of you have requested more quick workout routines, so allow me to share the sub-30-minute one I did just this morning. Before I do, please remember that the cardio portion can be performed on your machine of choice, even if that machine is just your feet applied to a trail or pavement! And if you don’t have a barbell, dumbbells, kettlebells, a medicine ball, or even heavy bottles or jugs will do just fine for the strict presses.
6 rounds for time (to be performed as fast as you can – with proper form, of course – to provide an excellent cardiorespiratory workout)*:
- 300-meter row
- 8 barbell strict (aka “shoulder”) presses
- 500-meter bike
- 12 dumbbell lateral raises
*Please consult YouTube if you’re in need of demo videos!
If you’d like more workouts, or have any fitness-related questions, don’t hesitate to reply to this email; I’d love to help out!
Alrighty, time for this week’s Top 4. I hope you enjoy!
PAY ATTENTION TO YOUR PEACE
“I learned a long time ago that whistling is my music-smart self responding to my internal peace. When I realize I’m whistling, it’s God saying, ‘Kathy, pay attention to your peace.’ It’s a beautiful thing! Teach your children to pay attention to these types of occurrences. They need to see God active in their lives!”
– Kathy Koch, author of 8 Great Smarts
Question: What do you find yourself doing involuntarily when you’re feeling peaceful? I talk to my kids and animals in funny voices, dance embarrassingly badly, and make up ridiculous songs! If I’m in public, I’ll hum 
.
AGITATION IS THE GATE
RING OF WISHES SNEAK PEEK
The best doctors in the nation couldn’t have saved her, Chess,” said Emmett, as his long legs stepped over the chairs.
Out of the corner of his eye, Chess noticed EJ sitting at the end of the row reading the funeral program, which was just another alien object to Chess, a hollow stage prop. Another tear pushed its way out, but he brushed it away with the back of his hand. He was too angry at himself to succumb to self-pity.
“I had something better than that.”
EJ shifted in his seat, twisting slightly toward Chess. Emmett sat down and leaned forward, propping his bony elbows on top of his bony knees.
“But she didn’t want me to save her,” Chess said to his hands. There was a sharp pain in his chest. An intense throb between his eyes that blurred his vision. His hands started shaking, and Emmett took one and squeezed it hard.
“I never told you any of this.” Chess cleared his throat and sat back in his chair, forcing the blue casket into focus.
I COULDN’T BREASTFEED WITHOUT THIS…
This past Father’s Day, I recorded a brief podcast episode on the unsung hero of my breastfeeding journey: my incredible husband! Tune in to hear how his encouragement and unwavering commitment to our “team plan” has seen me through my most trying breastfeeding days!
We can’t do it alone, mamas! I hope this inspires you to both thank your support system for the ways in which they help keep you going, and to let them know what your goals are so they can be prepared to constructively intervene when you need them most!