This year’s winter solstice occurs in Vancouver at 2:02am on December 21, 2020 and marks the first day of winter.  It’s the day of our year with the shortest period of daylight and the longest night.  But, from here on, the days slowly grow longer again!  Ancient people, whose survival depended on seasonal changes, marked the first day of winter with celebrations and ceremonies.   Do you have a practice? Spiritually, the Winter Solstice symbolizes a time of rebirth and renewal.   The days of increasing light instill hope and this time can be viewed as a chance to shed bad habits and negative mindsets. Why not take a pause on Monday to give thanks for the extra rest the dark nights have brought us and appreciate all that is good in our lives?  From there, let’s reflect on whether there are areas of our lives where we wish to change course, to drop practices that no longer serve us well and may be weighing our spirits down.   Light a candle and write down a a change you wish to make.  It need not be an elaborate plan of action, just an identification.  The next steps will fall into place with time.   Ask yourself, “What are some healing gifts I can give my spirit this winter?”  Focus here and go forward.

1st Winter Workout

Athletics 6pm 12.21.20

Warm Up:

2 rounds of 1 minute skipping, 1 min FB rocks to squat and stand, 1 min get ups


5 Rounds*

500 m row or 400 m run

40 ab mat sit-ups

30 Russian Kettlebell Swings

20 push-ups

10 single arm devil’s press (5 per side)

*Low cardio subs:  15 KB Sumo Deadlifts for run or row, 20 KB goblet squats for swings, 10 seated single arm shoulder press for devil’s.

WOD Notes:

Weight for Russian KBS should allow reps to be completed in 1-2 sets.  Replace devil’s press with weighted get-up if movement tricky for back/shoulders.

Cool Down:

200 m walk, dragon, pigeon, couch stretch, child’s pose with belly breathing :60 seconds.

Sunday in the books.  Best with the week ahead and fitting workouts in. We’re here!