https://www.spearsstrong.com/resources daily 0.75 2025-12-17 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584486983424-X6U1TL1XLXJU7PDX4FFG/hamilton.jpg Resources https://www.spearsstrong.com/resources/2025/12/17/whtjeitgy7eylx8vamvezo4zjkypid monthly 0.5 2025-12-17 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/bf34b3a2-d11f-43e4-9263-8374180fb861/tempImage7EqtBx.jpg Resources - 9 Ways Baking is Healthy - Sourdough is a great bread. The fermentation provides an extra benefit for your gut and nutrient absorption. Sourdough discard rolls for Thanksgiving! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/22b758ad-7ddf-4fc0-a2c4-c01161292f8a/tempImage0jkc98.jpg Resources - 9 Ways Baking is Healthy - I’m in awe of the intuitive side of baking. While on the one hand it seems so precise with weighing ingredients and balancing wet vs. dry but once you get into it you start to feel when the dough is ready. https://www.spearsstrong.com/resources/2025/10/2/the-power-of-breath-nasal-breathing-for-better-health monthly 0.5 2025-10-02 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1fcca2b3-5c25-4fc7-ae25-7635860e427b/tempImage2bgBxx.jpg Resources - The Power of Breath: Nasal Breathing for Better Health - Fall in downtown Camas Fall in downtown Camas, Washington. https://www.spearsstrong.com/resources/2025/9/16/what-does-it-mean-to-develop-upper-body-strength monthly 0.5 2025-09-16 https://www.spearsstrong.com/resources/2025/9/5/no-such-thing-as-good-or-bad-food monthly 0.5 2025-09-05 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/21ec7bcb-b6c6-4cf5-8a55-f9dd8b02de0d/IMG_5436.JPG Resources - No Such Thing As “Good’ or ‘Bad” Food - Brunch: there are no rules~ When it comes to brunch, there are no rules. Breakfast at Yolk in Chicago circa 2011. https://www.spearsstrong.com/resources/2025/6/18/be-curious-about-acclimation monthly 0.5 2025-06-18 https://www.spearsstrong.com/resources/2025/5/8/weird-movements-that-make-me-feel-strong monthly 0.5 2025-05-12 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/54928a5f-8ef0-47d8-bce4-0d0bf718d336/ShelbyRecess.PNG Resources - Weird Movements that make me feel strong - Make it stand out Me leading Adult Recess, our 5-minute movement break. Here I’m doing a recent Movements of the Week: Storks and Kneeling! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/6246f3b8-34ef-4b27-b133-f279a1b6ce65/shelbyrecess.png Resources - Weird Movements that make me feel strong - Make it stand out Focused 5 minutes of movement boosts metabolism and aligns your body! https://www.spearsstrong.com/resources/2025/2/28/eat-green-leading-up-to-st-patricks-day monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/e0a36710-ab95-4ecb-b676-2e6343655978/Screenshot+2025-02-28+at+10.07.01%E2%80%AFAM.png Resources - Eat Green Leading up to St. Patrick's Day - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/a93b0464-298c-4b5c-8384-9fa3f0d36716/dan-gold-xQ0WWUyqAmo-unsplash.jpg Resources - Eat Green Leading up to St. Patrick's Day - Make it stand out Green Apple: Jonathan’s favorite of the apple varieties and my second favorite (partial to the Pink Lady). Apples are high in vitamin C, fiber and antioxidants. An apple a day is legit. Make it: We usually slice one up and split it or chop it up and top our oatmeal with it. Pair it with some nut butter for a balanced snack to keep you full. https://www.spearsstrong.com/resources/2024/10/14/top-9-signs-you-might-be-a-mouth-breather monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/03434a5c-f04a-4fa4-b9ea-0f3a515e88bf/roundlakefall.jpg Resources - Top 9 signs you might be a mouth breather - One of my favorite ways to practice nasal breathing is in nature. Nothing pulls me into the moment more than staring up at the beauty around us. You may know of this as forest bathing or mindfulness. It’s definitely meditative for me. Photo taken in October 2024 on the trails of Lacunas Creek/Round Lake in Camas, Washington. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/89c47cbc-dcb3-424c-86f5-85f4b9addcfb/erik-mclean-ek2oFzkhAy8-unsplash.jpg Resources - Top 9 signs you might be a mouth breather - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/resources/2024/9/27/why-is-it-important-to-warm-up-and-cool-down-before-and-after-my-sport-or-activity monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/63c32409-2414-478f-9951-97475c33c6ad/pickleball.jpg Resources - Why is it important to Warm Up and Cool Down before and after my sport or activity? - Make it stand out Spears Strongers play pickleball at Hathaway Park. We like to meet up when we can to play this super fun sport! We do a Spears Strong warmup on the court and everyone has their cooldown to do at home! The warmup and cooldowns help keep us feeling good so we can keep playing and playing with more muscles activated thanks to the warmup! https://www.spearsstrong.com/resources/2024/2/28/revamp-your-fitness-mindset-finding-fun-and-joy-in-exercise monthly 0.5 2025-08-26 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/8847ca20-521f-4d5e-91fe-a2506ed12455/becourageousmat.jpg Resources - Revamp your Fitness Mindset: Finding Fun and Joy in Exercise - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/resources/sleeppositions monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/7292f79c-39f6-4ab9-bfdc-7ae58643fe68/danny-g-_Utk8ZYT4tI-unsplash.jpg Resources - Exploring the Art of Sleep: Is there a superior sleep position? - Make it stand out Photo by DANNY G on Unsplash https://www.spearsstrong.com/resources/2022/10/18/be-intentional-about-airnbsp monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1666191677289-DFSH2IVGJ6IGU096DGZX/EAA8E39F-2C3E-43D7-BA1C-F60452827746_1_201_a.jpeg Resources - Be Intentional About Air - Make it stand out Smoke is causing the air in Camas to range from very poor to hazardous over the last couple of days. We can’t wait for rain! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1666191153428-73GZ2LUQFCFTY8AWLFM3/IMG_7097.JPG Resources - Be Intentional About Air - Make it stand out Smoke filled the air in September 2020 when hazardous air quality was above 500. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1666201335522-F1A0EDDUNUDN03OGEYDD/bakingsoda.jpg Resources - Be Intentional About Air - Make it stand out Jonathan tries out the baking soda simmer to improve indoor air quality and reduce smoke. https://www.spearsstrong.com/resources/2022/5/26/spears-made-yellow-rice-and-beans monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1653595316466-Q86NNIV95SZ3ZQMP0LA6/yellowrice.jpg Resources - Spears-Made: Yellow Rice and Beans - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/resources/2021/10/14/feeling-cold-take-a-cold-shower monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1634240246015-LIAMXV57WSR8Z5QT3F0D/chandler-cruttenden-7bsK3idU8Gc-unsplash.jpg Resources - Feeling cold? Take a Cold Shower - Make it stand out Photo by Chandler Cruttenden on Unsplash https://www.spearsstrong.com/resources/2021/9/22/mouth-watering-cilantro-relish monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1632322526454-X0UIXKNVW9U1V8ESKWQH/IMG-9762.jpg Resources - Mouth Watering Cilantro Relish - Make it stand out Cilantro Relish- so simple yet so good. https://www.spearsstrong.com/resources/2021/9/7/our-food-standards-and-how-we-create-them monthly 0.5 2025-09-05 https://www.spearsstrong.com/resources/2021/8/10/stay-hydrated-to-handle-the-heat monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1628632575676-BPZJ34835CL39ZRXMDJW/dogmtwinter.jpg Resources - Stay hydrated to handle the heat - Dog Mountain: Winter https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1628632618536-I5JSLJQW9F574KVZUDCC/Dogmtfall.jpg Resources - Stay hydrated to handle the heat - Dog Mountain: Fall https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1628632618189-UXSSL00HKFZUNYCDLD0G/dogmountain.jpg Resources - Stay hydrated to handle the heat - Dog Mountain: Spring (late season) https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1628632618851-KUGUX14YE4O3E3NM8VX4/DogMt2.jpg Resources - Stay hydrated to handle the heat - Dog Mountain: Summer https://www.spearsstrong.com/resources/2020/7/10/relaunching-spears-strong-for-you monthly 0.5 2025-05-27 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1594392565436-GIEQXH8JEZWN0SWLXEON/649F38E1-69CA-49A9-8F7D-292F80F325CE.jpeg Resources - Relaunching Spears Strong for YOU! A Letter from our Founder https://www.spearsstrong.com/resources/metabolism monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1592933585598-YKJI9HWP74W1XFO6AXS4/weightloss.png Resources - 9 Simple Tips to Boost your Metabolism Need help? Follow the button below to book your consultation. https://www.spearsstrong.com/resources/reasonstodovirtualgroupworkout monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1590589338549-NNFXK17ZOFQU198KU3T1/IMG_6764+2.JPG Resources - 8 reasons you should spend $15 for a Spears Strong Virtual Group Workout https://www.spearsstrong.com/resources/2020/5/8/pants-feeling-tight-spearss-strongs-virtual-foundation-program-can-help monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1588956598866-DQKK02B30MB4UR57LBVA/i-yunmai-5jctAMjz21A-unsplash.jpg Resources - Pants feeling tight? Spears Strong's virtual Foundation Program can help Photo by i yunmai on Unsplash https://www.spearsstrong.com/resources/2020/5/8/need-to-organize-your-time-and-cant-possibly-believe-regular-movement-can-fit monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1588956274101-G3WJIE4JRT2PB40NCH0H/jeshoots-com--2vD8lIhdnw-unsplash.jpg Resources - Need to organize your time and can’t possibly believe regular movement can fit? Photo by JESHOOTS.COM on Unsplash https://www.spearsstrong.com/resources/2020/5/8/attention-runners-weight-lifters-cyclists-those-who-pursue-high-impact-athletics-this-is-the-recovery-you-need monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1588955906119-SSJLSPLHK0MXG4R3F1CM/foundationrunnersgraphic.jpg Resources - Attention runners, weight lifters, cyclists, those who pursue high impact athletics: This is the recovery you’ve been missing https://www.spearsstrong.com/resources/2020/5/8/how-spears-strongs-foundation-program-can-help-you-if-youre-getting-back-to-or-into-fitness monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/2020/4/7/trouble-sleeping-focused-movement-and-routines-can-help monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1586308891433-DQTK3HSXKUCAHGUOK3T2/alexandra-gorn-smuS_jUZa9I-unsplash.jpg Resources - Trouble sleeping? Movement and routine could be your answer Photo by Alexandra Gorn on Unsplash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1586308984680-ISJXJR465492UOZVGZ68/ales-nesetril-Im7lZjxeLhg-unsplash.jpg Resources - Trouble sleeping? Movement and routine could be your answer Photo by Ales Nesetril on Unsplash https://www.spearsstrong.com/resources/humanperformance monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585450237384-Z37AO9PAH2U4GUPWW8LN/ingmar-h-lVrC4_Z7m5E-unsplash.jpg Resources - When the world changes, we must change “Notice that the stiffest tree is most easily cracked, while the bamboo or willow survives by bending with the wind.” - Brucee Lee Photo by Ingmar H on Unsplash https://www.spearsstrong.com/resources/2020/3/27/in-case-you-forgot-its-friday-a-little-fun-on-the-blog monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585345643604-S7NP20V9B4RFNCYRFF76/marcela-rogante-ohbfKsIEbJQ-unsplash.jpg Resources - In case you forgot … it’s Friday! (a little fun on the blog) Photo by Marcela Rogante on Unsplash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585344677563-MM6ETZ3LN0HIR5U74QN1/ms-ER2fUD.gif Resources - In case you forgot … it’s Friday! (a little fun on the blog) https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585344701341-J0SZ5LG9639JJA332HP2/ms-9YsnXY.gif Resources - In case you forgot … it’s Friday! (a little fun on the blog) https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585344749816-DXT2LPVRTCW0LBBUJRH8/ms-gRnF2u.gif Resources - In case you forgot … it’s Friday! (a little fun on the blog) https://www.spearsstrong.com/resources/pnsa monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585262809647-T28N1CULJWFPB65GLKEI/nerves-2728138_1920.jpg Resources - What is my nervous system and why should I care? Nerves Image by Gerd Altmann from Pixabay https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585263216578-PPYXIKT3Z4QQ7GUDNIGO/IMG_8353.JPG Resources - What is my nervous system and why should I care? Our latest quote on the chalkboard at the lab.To be at our strongest, our healthiest, we need to be nimble and relaxed .. like the butterfly. https://www.spearsstrong.com/resources/rethinkfitness monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585179967014-JSK1O6LFXTM9DX7Z5GCF/JSFAR.JPG Resources - Now is the time to rethink your fitness identity: a message from Spears Strong's founder Jonathan Spears, owner of Spears Strong, does a FAR- Form Awareness Run- on the Washougal River Greenway trail. The FAR is slow and intentional, slower than your walk. It’s designed to activate the correct running muscles. It’s also a form of total mindfulness, getting in tune with how your body feels and works. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585179247736-RFMR48GA04OODJEW7H4I/Muhammad_Ali_NYWTS.jpg Resources - Now is the time to rethink your fitness identity: a message from Spears Strong's founder https://www.spearsstrong.com/resources/zinc monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585081511387-A9UGTQBZL74FW9OQNDGT/edgar-castrejon-1SPu0KT-Ejg-unsplash.jpg Resources - Fight with Food: Build your immune defense system (and the power of Zinc) Chickpeas are a great source of Zinc, a powerful mineral for your immune system. Try roasting them and adding them to salad for a nice crunch! Photo by Edgar Castrejon on Unsplash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1585081730523-1RLC6DHSCTBMJ7SFTO3Y/Zinc.png Resources - Fight with Food: Build your immune defense system (and the power of Zinc) Lots of food options for getting your daily Zinc needs! https://www.spearsstrong.com/resources/painrelief monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584994103990-2ZTRYZ964KN6QV00RF6A/fabian-moller-gI7zgb80QWY-unsplash.jpg Resources - How to get pain relief while social distancing Photo by Fabian Møller on Unsplash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584994349951-08OMS44RFGEUSLDW4L3J/SaraStaticBack Resources - How to get pain relief while social distancing Sara demonstrates a Static Back position at the Spears Strong lab. https://www.spearsstrong.com/resources/2020/3/20/funny-and-uplifting-things-that-are-helping-us-deal-a-little-levity-for-your-friday monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/lesstech monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584658694553-J46F7AKBPB7WWGMDMLUN/googleprofile.jpg Resources - How airplane mode is saving my sanity Reporting on city government in Wilmington, NC https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584658861186-EHPQ1BILLT5ZHIGJ3KXP/digitallifestrategy.png Resources - How airplane mode is saving my sanity Email me at spears@spearstrong.com if you want guidance and help with Life Strategies specific for you. https://www.spearsstrong.com/resources/2020/3/17/stressless monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584488421017-4HRLCC4KNF5OJZAYMA1L/metaho.jpg Resources - We all need to stress less ... but how? 2011 trail running during our honeymoon in Lake Tahoe. Trail running and running used to be my only outlet for stress and it wasn’t nearly enough. https://www.spearsstrong.com/resources/immuneboost monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1584066404336-ALXCQKJBRIKTZ03PAV36/IMG_0579.JPG Resources - Get Outside for Your Health: Spears Strong's Top 5 Tips to Boost your Immunity https://www.spearsstrong.com/resources/hiringpersonaltrainer monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/meetingyouatyourlevel monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1564610444323-O21IUFMYR3LY8H0A64XX/DSC_8442+copy.JPG Resources - Meeting you at your level - health and fitness designed for your life's demands Photos by Tina Eifert/blu box art https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1564584474035-3AT623OZW7BCXQQIZQ92/DSC_8314+copy.JPG Resources - Meeting you at your level - health and fitness designed for your life's demands The Spears Strong Team works together to get you to that next level. Photos by Tina Eifert/blu box art https://www.spearsstrong.com/resources/coldshowerchallenge monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1563287372643-KG85JD1N8NM67PMGR044/Coldshower.jpg Resources - Change your body, change your mind: Join our Cold Shower Challenge https://www.spearsstrong.com/resources/2018/11/14/spears-strong-team-shares-favorite-fall-recipes monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1542218562127-Z09EGLLG2L4UJKBL0FYL/nikhita-singhal-398910-unsplash.jpg Resources - Spears Strong Team Shares Favorite Fall Recipes! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1542219919163-K3UKITB2MU81PQ3NZLOL/512px-Cucurbita_pepo_Delicata_squash_Green_Mountain_Girls_Farm.jpg Resources - Spears Strong Team Shares Favorite Fall Recipes! Green Mountain Girls Farm [CC BY 2.0 (https://creativecommons.org/licenses/by/2.0)], via Wikimedia Commons https://www.spearsstrong.com/resources/2018/1/1/train-our-word-for-2018 monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1514826067334-CBWDXY8MF7Z7GR8PW1CP/train.png Resources - TRAIN: Our word for 2018 https://www.spearsstrong.com/resources/2017/12/16/how-to-win-the-holidays monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1513446067147-LVND5AMDLTG1VAQDAZXD/toa-heftiba-470540.jpg Resources - How to win the holidays Photo by Toa Heftiba on Unsplash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1513445861333-8P3LHMUIYGWWT7K6PO9V/joanna-kosinska-51451.jpg Resources - How to win the holidays https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1513445626376-4QOAE673VY2L1264PCZI/IMG_8474.JPG Resources - How to win the holidays https://www.spearsstrong.com/resources/sideofhealthy monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1511288114328-AR7VXR6IDEXI75D025IR/andrik-langfield-petrides-408218.jpg Resources - Have a Happy Thanksgiving, with a side of healthy Photo by ANDRIK LANGFIELD PETRIDES on Unsplash https://www.spearsstrong.com/resources/2017/9/2/6-lessons-learned-from-my-first-nutrition-program-adaptable-fuel-system monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1504453641241-QZ63SDXQVQI2J59TJ7UN/FullSizeRender+29.jpg Resources - 6 lessons learned from my first nutrition program - Adaptable Fuel System https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1504453889239-T15RDEVN02BLCXX24U2Z/Eating+well+is+a+habit.+Cultivate+it..png Resources - 6 lessons learned from my first nutrition program - Adaptable Fuel System https://www.spearsstrong.com/resources/2017/8/28/one-spears-strong-step-at-a-time monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959346453-8JKDGV4P8CO0R6ACOGPI/20170824_202403.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Van decorating the night before. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959334042-LI0ILNNNAXD9RIQ5PU83/20170824_202416.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Poop emojis were a very popular van decor. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959369612-JQY5BTWPGPJHV9N45CFQ/20170824_202423.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Spearsisms https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959382145-34J6DZTZEO375P3LS0AU/20170824_202435.jpg Resources - One Spears Strong Step at a Time https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959413612-753XQI8TYUQAJ86BJEYU/20170824_202500.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Van decorating and pre race prep. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960201329-4E3KRH5C064E1R3HHPY1/20170825_090409.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill The start line. Van 1 started Friday morning on Mt. Hood. Angie Milholen was runner 1. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959478361-Q42AXZ06T7XUN7KZPFA9/20170825_084328.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Angie gets her pre-run warm-up on! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959542763-BII9GRQCR1X609RRSYYK/20170825_090018.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Van 1 ready to go Friday morning. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959572296-JZGESVUZFHAB5OYP1GDG/20170825_091307.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Marie and Kelly excited to run! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960905547-GU0V8COVFTH7Z70CB32Y/21105964_10213839970291295_6751744409473177000_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Sean and Kelly Neill at the start of HTC 2017. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960903784-MUH5D8W2WQPL61KT7JAS/21077491_10213839975691430_2644670453926095140_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Michelle crushes her first run! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960906090-E8ZSCW1K38UEUYBRSZTY/21106811_10213839973531376_6704294047978449642_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Van 1 got some killer views! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954451826-KV0Z1JHSYI1M3X5OOGWE/fullsizeoutput_54e.jpeg Resources - One Spears Strong Step at a Time Van 2 staying loose while waiting for the first exchange with Van 1 at Sandy High School. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960656595-2TJEB40MGWXHUI59DVIU/IMG_4803-2.JPG Resources - One Spears Strong Step at a Time - Photo Courtesy of Christina Naugle Van 2 ready to rock! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954445388-51UUV4KC3GYQ5LEVKZXF/fullsizeoutput_551.jpeg Resources - One Spears Strong Step at a Time First exchange- Sean (van 1) finishes after handing off to Christina (van 2) https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960680356-PXFWVPWGOQ61WN4KD65F/IMG_7925.JPG Resources - One Spears Strong Step at a Time - Photo Courtesy of Tifani Rule Christina finishes leg 1 and hands off to Shelby in Sandy. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960670315-AVK54YJ9286ZMNUBCZ3Y/IMG_4807.JPG Resources - One Spears Strong Step at a Time - Photo Courtesy of Christina Naugle Sara nails leg 1 into Gresham. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954462844-LQF3B568YIWCLQ3F2YSQ/fullsizeoutput_553.jpeg Resources - One Spears Strong Step at a Time Tifani all ready to go for her evening run! Safety vest, check! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960521986-DZ3MZEWKQRWAHWF9705Q/FullSizeRender+30.jpg Resources - One Spears Strong Step at a Time Tifani cruising into Portland to hand off to the final runner after the first leg of runs. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954473615-ILU1SNB642KJS4GCUDMM/fullsizeoutput_555.jpeg Resources - One Spears Strong Step at a Time Meg takes the baton (slap bracelet) from Tifani to finish off the first set of runs for van 2. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954475535-SY9U9R56DFB406HND67S/fullsizeoutput_556.jpeg Resources - One Spears Strong Step at a Time Second exchange for both vans to meet up under the Hawthorne Bridge in Portland. Spears Strong flag representing. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960903408-RIS6WAP1FXKF5SRLNYGJ/21034616_10213839969851284_6083066347503425149_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959606862-2WAK641ESPHZ9VIWE0J6/20170826_014434.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Sean hands off to Christina after a night of running and van 2 runs through the rest of the night. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960904629-UFN84GBLXLYA4YM3MMKU/21083565_10213839967731231_7211020219355978411_o.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen After a night of both vans running, Angie kicks off her final stretch with a gorgeous sunrise. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960905559-MMX4N2J6R2OHYZLOIH8B/21150297_10213839965451174_5109325929613409398_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Final legs done! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954490662-3J56HJR8MWXT8U6CTUTX/fullsizeoutput_558.jpeg Resources - One Spears Strong Step at a Time Van 2 on their way to the final exchange with van 1. Many interesting sights along the way. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954506644-E7LS56I1X3Z7FFC7UOTJ/fullsizeoutput_559.jpeg Resources - One Spears Strong Step at a Time https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954487294-IACNR5XMMKX583TP1RR2/fullsizeoutput_557.jpeg Resources - One Spears Strong Step at a Time Van resets and warm-ups and cool-downs courtesy of our fearless leader, Jonathan. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954508665-A58WK58OVAGZ49JONXBX/fullsizeoutput_55a.jpeg Resources - One Spears Strong Step at a Time Doing resets and warm-ups while waiting at the final van exchange. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954526352-0AZFQC81LN86NSFNNUH2/IMG_7906.JPG Resources - One Spears Strong Step at a Time https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960419246-A0CR5HUYTDQMQI3BKDWW/18522.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Tifani Rule https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960426071-T29F8779FSM3MP50MWXK/18526.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Tifani Rule https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960690251-SPFQGRPKAAO6NPO3X5WM/IMG_4819-2.JPG Resources - One Spears Strong Step at a Time - Photo Courtesy of Christina Naugle https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960682075-0JOTELK0HCB6YLT9QWIY/IMG_4820.JPG Resources - One Spears Strong Step at a Time - Photo Courtesy of Christina Naugle https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960906091-FJ47H0ACWN7O4SWZLMX9/21150404_10213839965291170_4527939880462236931_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Final exchange! Sean hands off to Christina so van 2 can finish their final runs. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960903918-706RI3X2TR2QFP7C4PZ0/21078527_10213839964771157_6062966127125034722_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen Van 1 celebrates. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959640548-XG2TZ9O5XUHNT58775MV/20170826_152005.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503959676824-01RA62HWNDID0XIP28SG/20170826_171130.jpg Resources - One Spears Strong Step at a Time - Photo courtesy of Kelly Neill Van 1 sleeps it off on the beach while awaiting van 2 at the finish line. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954530655-FBO9W5U4VG14H22TFXKJ/IMG_7914.JPG Resources - One Spears Strong Step at a Time Van 2 checking off final legs! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503960904673-0FCUTTUI8AZSXK6QGKJW/21105904_10213839964291145_8113202582314121754_n.jpg Resources - One Spears Strong Step at a Time - Photo Courtesy of Angie Milholen All smiles at the finish. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954528536-L33OJJJ1FB2UQ1IEEQ21/fullsizeoutput_55c.jpeg Resources - One Spears Strong Step at a Time https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1503954540227-ZPPH3X6H3OFB36ZMASDA/fullsizeoutput_565.jpeg Resources - One Spears Strong Step at a Time https://www.spearsstrong.com/resources/2017/8/13/muscle-of-the-month-latissimus-dorsi monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502665510300-6IXKE39T4GVHUI6ZJK64/image-asset.jpeg Resources - Muscle of the Month: Latissimus Dorsi https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664714429-D44D2B9GKJAS8N7ZD4VU/fullsizeoutput_51c.jpeg Resources - Muscle of the Month: Latissimus Dorsi - Spreadfoot Elbow Curls x 17 With feet wide, squeeze glutes, place knuckles on temples with thumbs pointing toward the floor. Bring elbows together and press, then pull elbows as far apart as you can, keeping knuckles on temples and shoulders down away from ears. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664714844-H2AG1JLO47LNKQWKBFIV/fullsizeoutput_51e.jpeg Resources - Muscle of the Month: Latissimus Dorsi - Press Elbows Together https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664730850-OO0Z9QUE2D7YTRUPIO3H/fullsizeoutput_520.jpeg Resources - Muscle of the Month: Latissimus Dorsi - Airbench Overhead Extension Pullovers x 17 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664731928-F3L6HEXOK5ZOSSG7PUQX/fullsizeoutput_522.jpeg Resources - Muscle of the Month: Latissimus Dorsi - Rollercoasters x 7 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664737500-PZ5I347YDADP5IZLFRH3/fullsizeoutput_525.jpeg Resources - Muscle of the Month: Latissimus Dorsi - Rollercoasters https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502664845323-PYMVOBIGLLSAZ5C1ST63/IMG_7623.JPG Resources - Muscle of the Month: Latissimus Dorsi - Cats & Dogs x 10 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502665018723-C5R927TAQ3W5V1YVPBFT/IMG_7626.JPG Resources - Muscle of the Month: Latissimus Dorsi - Cats & Dogs https://www.spearsstrong.com/resources/2017/8/12/solar-eclipse-workout-see-crescents-projected-on-the-massive-crown-park-trees monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502557237968-BDDVBFPE2YRS6M9SV5LV/image-asset.jpeg Resources - Solar Eclipse Workout- see crescents projected on the massive Crown Park trees https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502557183846-GRND75U6QKPKZ84E9Q5D/image-asset.png Resources - Solar Eclipse Workout- see crescents projected on the massive Crown Park trees https://www.spearsstrong.com/resources/2017/8/9/potatoes-the-fresher-the-better monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1502310436681-UMQVXD562CAV48GA935N/image-asset.jpeg Resources - Potatoes- the fresher the better https://www.spearsstrong.com/resources/2017/7/24/moving-through-vegas-be-the-weirdo-who-feels-good monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/2017/7/12/leafy-greens monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499879782357-B37Q5URM6ET0NPPOC15D/image-asset.jpeg Resources - Try the Leafy Green Challenge https://www.spearsstrong.com/resources/2017/7/10/muscle-of-the-month-triceps monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499709630792-824MQQ6ZK9TQN3M766RJ/image-asset.png Resources - Muscle of the Month: Triceps https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499710934238-II9WKRXCUHKHGYX82TO5/IMG_7195.JPG Resources - Muscle of the Month: Triceps Elevated Tricep Push-ups https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499711005019-EWO4GY656PYV5GGTS3U2/image-asset.jpeg Resources - Muscle of the Month: Triceps Air Bench Overhead Extension Pullovers https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499711603745-KX4W2F9J996T00GO37XF/image-asset.jpeg Resources - Muscle of the Month: Triceps Spreadfoot Reverse Pullovers https://www.spearsstrong.com/resources/2017/7/5/chard-eat-the-stems monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1499278466957-PY7DNXL42XSFO3107TE2/image-asset.jpeg Resources - Chard - eat the stems! https://www.spearsstrong.com/resources/2017/6/28/garlic-more-than-just-a-defense-against-vampires monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1498686928727-U7T5ZJEG05562VLPZCTN/image-asset.jpeg Resources - Garlic- more than just a defense against vampires https://www.spearsstrong.com/resources/2017/6/20/the-beauty-and-benefits-of-red-leaf-lettuce monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497978425019-MWIJ0VZE5FNYSNPKYCD7/image-asset.jpeg Resources - The beauty - and benefits- of red leaf lettuce https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497978467297-09MM27SP792KIH504HHG/image-asset.jpeg Resources - The beauty - and benefits- of red leaf lettuce Spears Strong is featuring Yacolt Mountain Farm in a weekly blog post. Check back for weekly tips on seasonal veggies! https://www.spearsstrong.com/resources/foodproperties monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497801559832-S08HPO6609PVUQUP57E7/image-asset.jpeg Resources - You ARE what you eat- how food resembles your body https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497801734097-6YT298T5NY9ZKDTSVY7L/image-asset.jpeg Resources - You ARE what you eat- how food resembles your body https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497802039454-HV3OUDEFXGAYX6NXJTBZ/image-asset.jpeg Resources - You ARE what you eat- how food resembles your body https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497802149718-ONOYW6VHVO12BZ82IY5P/image-asset.jpeg Resources - You ARE what you eat- how food resembles your body https://www.spearsstrong.com/resources/2017/6/13/lucious-leeks monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497372026419-F2DZ8AATT10LVL9D61WK/Yacoltleeks.jpg Resources - Lucious Leeks add flavor, nutrients to your dinner table Dan and Caroline Swansey of Yacolt Mountain Farm and their gorgeous leeks. Photo courtesy of the Downtown Camas Association. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497372144376-8QPHXOVBMLKPQMWBAZKO/image-asset.jpeg Resources - Lucious Leeks add flavor, nutrients to your dinner table The middle stalk of the leek is scrumptious. Char it in the iron skillet and see how fast it flies from the table. https://www.spearsstrong.com/resources/2017/6/10/when-should-you-get-a-massage monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497109438278-1YVSUTUIP51C7GQSY2L3/image-asset.jpeg Resources - When should you get a massage? https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1497109374209-18WVIR6Z0W2DZK2KVMKN/image-asset.jpeg Resources - When should you get a massage? https://www.spearsstrong.com/resources/2017/6/8/muscle-of-the-month-hamstrings monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1496942059074-7QLC9U4URMTR7AQ85CKF/image-asset.jpeg Resources - Muscle of the Month: Hamstrings https://www.spearsstrong.com/resources/2017/6/6/whats-your-strong-angie-milholen monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1496789950886-A0O7BCVF3EDFSYAKQCYG/DSC01443.JPG Resources - What's Your Strong: Angie Milholen https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1496790016989-9JEDCO3VTPOQM63X4XMP/fullsizeoutput_1c6.jpeg Resources - What's Your Strong: Angie Milholen Angie and Jonathan head to Lacamas Lake to SUP. https://www.spearsstrong.com/resources/2017/5/30/trail-running-training-builds-confidence-chance-to-see-pnw-beauty monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/socialbeer monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494353914273-6JCDXQV5AHTVLG6I0MXZ/image-asset.jpeg Resources - Why it's OK to have a post social run beer Photo by Pawel Kadysz https://www.spearsstrong.com/resources/2017/5/8/muscle-of-the-month-quadriceps monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494343130051-RC1DGYGWUAYWHW7TBYA5/image-asset.png Resources - Muscle of the Month: Quadriceps https://www.spearsstrong.com/resources/2017/5/7/camas-volunteers-fight-ivy-at-fallen-leaf-lake monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249127882-5MJ2WE0V2U80A2Y7GXCM/IMG_6583.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249334529-OLUOC24NA9X61V4XGPW4/IMG_6603.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249135579-N3NNND8XTMJY9YRWOIS2/IMG_6590.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249169021-4JOZDZ604BQI6LQBKML0/IMG_6596.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249320364-QGEPO6ONXYF7JX1D9UA6/IMG_6599.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249317996-MBWVF5G88MUW3HOZVO4R/IMG_6600.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249159815-C6OF580NSYFZA7GIJQM3/IMG_6592.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249161670-25SL128LTZZ4T6F2U14D/IMG_6595.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1494249333944-PKK6OUWB0B4K1RQ3I3NS/IMG_6607.JPG Resources - Camas Volunteers Fight Ivy at Fallen Leaf Lake https://www.spearsstrong.com/resources/2017/4/13/how-to-avoid-litter-on-a-hiking-trail-leave-no-trace monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1492102938024-AZIUNG72FPMRJ573J4VX/image-asset.jpeg Resources - How to Avoid Litter on a Hiking Trail: Leave No Trace View of Mt. Hood from Powell Butte Nature Park in Portland. Photo by Jonathan Spears https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1492103056533-ZNJVH0XPMJ34K195S745/IMG_6260.JPG Resources - How to Avoid Litter on a Hiking Trail: Leave No Trace Standing in the middle of the the mountain finder circle at the summit of the volcano that is Powell Butte. On a clear day you can see up to 10 mountain peaks! https://www.spearsstrong.com/resources/2017/4/8/muscle-of-the-month-gluteus-medius monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1491674268558-Z32LHKHWVXH6E86FO55W/image-asset.png Resources - Muscle of the Month: Gluteus Medius https://www.spearsstrong.com/resources/2017/4/5/breathe-with-me monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1491415890580-H0JTPXEGQW6NGFHZSI9S/image-asset.jpeg Resources - Breathe with me Photo by Deniz Altindez https://www.spearsstrong.com/resources/2017/4/2/springing-into-action monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/2017/3/28/taking-time-to-learn-and-grow monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1490749739026-721UISC6AC5YIG76VFD4/image-asset.jpeg Resources - Taking time to learn and grow Jonathan meets with Molly McCluskey. ADAPT Training Brand Manager. And of course I couldn't resist a chance to climb the rope... https://www.spearsstrong.com/resources/2017/3/8/muscle-of-the-month-trapezius monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1489005325984-WD048HH0HBVCFFEB3BA4/image-asset.gif Resources - Muscle of the Month: Trapezius https://www.spearsstrong.com/resources/2017/2/28/new-year-new-diets-same-you monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1488334224111-PG42Z6D2I8C8EU5B31NC/image-asset.jpeg Resources - New year, new diets... same you https://www.spearsstrong.com/resources/2017/2/12/new-year-new-mantra monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1486940839665-BMVH9F4GRYNQQMCN6TZK/image-asset.jpeg Resources - New Year, New Mantra https://www.spearsstrong.com/resources/2017/2/6/couples-massage monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/2017/2/2/muscle-of-the-month-pectoralis-pec-major monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1486058912176-UFWLKSDZOTPT1HXLPNSB/image-asset.png Resources - Muscle of the Month: Pectoralis (Pec) Major https://www.spearsstrong.com/resources/2017/1/18/snowshoeing-guide monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1484842885514-3L7G0N1W13Z1B36964DZ/image-asset.jpeg Resources - Snowshoeing Guide: What to wear, what to expect Spears Strongers breaking for a snack at White River Sno Park in 2016 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1484842757919-RALXR3HW8B3NHMPTXH7A/image-asset.jpeg Resources - Snowshoeing Guide: What to wear, what to expect Snowshoeing at Bennet Pass https://www.spearsstrong.com/resources/2017/1/9/introducing-muscle-of-the-month monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1483985580132-WQPE622WBGVIV1AGKJ8B/TFL.jpg Resources - Introducing Muscle of the Month: Tensor Fascia Latae/Iliotibial Tract Tensor Fascia Latae muscle and the Iliotibial Tract is highlighted. Photo by: https://www.flickr.com/photos/fickleandfreckled/ https://www.spearsstrong.com/resources/2017/1/2/whats-your-strong-martha-and-ellen-foley monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1483380598018-X4OZCAQUC2CFPMJSUSJQ/image-asset.jpeg Resources - What's Your Strong: Martha and Ellen Foley https://www.spearsstrong.com/resources/2016/12/23/honey-roasted-turmeric-chicken monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1482512472485-R0CDKO8F4A8NN2GB1KIU/image-asset.jpeg Resources - Honey Roasted Turmeric Chicken Turmeric has a plethora of health benefits, from aiding digestion to lowering bad cholesterol to even healing minor wounds. https://www.spearsstrong.com/resources/2016/12/12/broccoli monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1481587561652-4Z9RYAMO6QYAMQVDBET9/image-asset.jpeg Resources - Sesame Garlic Roasted Broccoli https://www.spearsstrong.com/resources/2016/11/28/whats-your-strong-jack-gibson monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1480377000511-5WZPZ01SF3OX6B4XWBD8/IMG_6067.jpg Resources - What's Your Strong: Jack Gibson Jack dominates playing lacrosse. https://www.spearsstrong.com/resources/healthythanksgiving monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1479944942799-7M7Z7DQP5P138S9NS92C/image-asset.jpeg Resources - How to eat healthy and happy on Thanksgiving Load up on veggies to keep from over-indulging this holiday season! https://www.spearsstrong.com/resources/2016/11/23/o3gyt2emce64d6apmglgpjqeitvz9n monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1479924682852-62G4T21LUTYRTW0G9C71/image-asset.jpeg Resources - The benefits of nature over buying more things https://www.spearsstrong.com/resources/2016/10/30/the-candy-conundrum monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1477856278261-UKA4VNW6BHPQDVHGQ2BZ/image-asset.jpeg Resources - The Candy Conundrum https://www.spearsstrong.com/resources/2016/10/14/whats-your-strong-karen-kemp monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1476553913596-5U9DLHEE2R391YJRAK36/image-asset.jpeg Resources - What's Your Strong: Karen Kemp https://www.spearsstrong.com/resources/2016/10/4/m2i25197tglgxcohpzsmou2ges8eew monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1475592964457-LO7UGD0SLE1ZT6V2Y9WG/image-asset.jpeg Resources - I Scream, You Scream, We All Scream for Nice Cream! Turn bananas into a creamy dessert! https://www.spearsstrong.com/resources/2016/9/9/zucchini-chips monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1473447593049-UB7QB6Z3X8UARJJ25A6E/image-asset.jpeg Resources - Zucchini Chips: The Good Kind of Chips https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1473448004116-9UBPU0NVB0VRGB4K9M6H/image-asset.jpeg Resources - Zucchini Chips: The Good Kind of Chips https://www.spearsstrong.com/resources/2016/9/6/whats-your-strong-chad-stewart monthly 0.5 2025-03-06 https://www.spearsstrong.com/resources/2016/8/30/1-year-down-and-many-more-adventures-to-come monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1472567691495-3UJ8AJ2ZIW7W5FD7NFRN/image-asset.jpeg Resources - 1 Year Down and Many More Adventures to Come It's been an incredible year filled with Trail Running, Snowshoeing, Stand Up Paddle Boarding, Park Workouts, Obstacle Course Training and more! Thanks for joining us for this ride so far. Much more to come! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1472568649002-JB6MNPZNNU5TKOCCLKYA/image-asset.jpeg Resources - 1 Year Down and Many More Adventures to Come The Spears Strong 'Lab' is underway and we are making great progress. We hope to open in the coming month and will keep you updated on our opening date. The new space will have a massage room, matted floor (no more yoga mats!), a bathroom with a shower and more. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1472571047026-5JBOVC1F7E5OVK218VI1/IMG_3930.JPG Resources - 1 Year Down and Many More Adventures to Come Spears Strong will have some fun, new equipment when we open the Lab! https://www.spearsstrong.com/resources/2016/8/22/sneaky-greens-in-your-garbazno-beans monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1471961304376-JZP2V56CXHP9VNYO3NTI/image-asset.jpeg Resources - Sneaky Greens in your Garbazno Beans https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1471961528465-JQTMWA0TEOCC8ZC1ITVY/image-asset.jpeg Resources - Sneaky Greens in your Garbazno Beans https://www.spearsstrong.com/resources/shishito-peppers monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1470857444085-1S9PNDFVQ52KJ9VT1S8I/image-asset.jpeg Resources - Date Night Shishito Peppers Squeeze lime juice on the blistered peppers and watch the steam rise. https://www.spearsstrong.com/resources/fennelfronds monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1470084949094-YNCI5S49FTVLX0A9QXOE/image-asset.jpeg Resources - What to do with those fennel fronds? Pesto a Plenty https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1470084462508-90DZ94WGHWR1WZ3WEQA4/image-asset.jpeg Resources - What to do with those fennel fronds? Pesto a Plenty https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1470084513293-YI3PBMESM5QWK252NGOY/image-asset.jpeg Resources - What to do with those fennel fronds? Pesto a Plenty ALL the garlic, please. https://www.spearsstrong.com/resources/tacotuesday monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469581420236-ORNNG58MQMM16FD51O13/image-asset.jpeg Resources - Taco Tuesday to the rescue https://www.spearsstrong.com/resources/2016/7/24/summer-salads monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469381719564-J8OZNXEKM8MY8BBO4UQI/image-asset.jpeg Resources - Simple Salads all Summer Long https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469381782052-S4ZP9XXG5W4SEFC66PU1/image-asset.jpeg Resources - Simple Salads all Summer Long Watch your fingers if I'm near this salad. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469381884489-Q4WNETXZA3XM2FO06KQV/image-asset.jpeg Resources - Simple Salads all Summer Long These delicious (and adorably tiny) cucumbers came from our CSA box from Yacolt Mountain Farm. https://www.spearsstrong.com/resources/2016/7/20/a-qa-with-massage-therapisttrainer-sara-holden monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469052555142-UF5E9GQW3CQAYKW5ZY36/image-asset.jpeg Resources - A Q&A with Massage Therapist/Trainer Sara Holden Sara and her fiancee Andy Stevens https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1469052343306-XL1FYR550N6D25O0EIU0/image-asset.jpeg Resources - A Q&A with Massage Therapist/Trainer Sara Holden Photo by Serra Raquel https://www.spearsstrong.com/resources/2016/7/13/trekking-the-timberline-trail-in-2-days monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468430705852-CU9LFI6T65X6WH57YZMF/image-asset.jpeg Resources - Trekking the Timberline Trail in 2 Days Photos by Jonathan Spears https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431548135-LSRPKX7POWXVXNVIOJD4/IMG_1512.jpg Resources - Trekking the Timberline Trail in 2 Days - Eliot Creek Crossing We started our trek around Timberline at the Cloud Cap Trailhead on Saturday, June 2. This part of the trail has been washed out but is crossable from the Eliot Creek basin. We started on the left side of the photo and climbed down and then up the other side to the top of the ridge. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431693833-OCMOD5NWTRY81CRRH0P0/IMG_1510+2.jpg Resources - Trekking the Timberline Trail in 2 Days - The journey begins We journeyed counter clockwise so we could traverse the difficult Eliot Creek Crossing first. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431553049-P1AI1TASAVQ2UKB6F63O/IMG_1515.jpg Resources - Trekking the Timberline Trail in 2 Days - Heading down the rock slide https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431558255-BYRWUOB723M6A4IWHE0L/IMG_1520.jpg Resources - Trekking the Timberline Trail in 2 Days - Washed Out Eliot Creek Basin You can barely see Eliot Creek in the background because of how high up we were. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431560209-XRMEYJMPZZLLEKBY1YVX/IMG_1522.jpg Resources - Trekking the Timberline Trail in 2 Days - Traversing the washout Heading down to the Eliot Creek crossing where you have to maneuver a steep rock slide. One false step sends you sliding down with big boulders. Jonathan found this out first hand. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468685175902-D6GGPDTSNLN64B0WEC86/IMG_1525.jpg Resources - Trekking the Timberline Trail in 2 Days - Going up After jumping across the rushing Eliot Creek we headed up another rock slide where a random rope is placed to help you to the top. We trusted in that rope... If you zoom in you can see Sara- she's about halfway to the top. You scramble some more after the rope. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431568206-JVCXRDLPFZPD4KM09W2O/20160702_074027.jpg Resources - Trekking the Timberline Trail in 2 Days - My mantra Photo by Sara Holden Get up as fast as possible and don't look down. Never look down. You can see the rushing Eliot Creek we had to cross a little better in this photo.   https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431570017-IXQNCYDITGM7GXBD8H5F/20160702_075443.jpg Resources - Trekking the Timberline Trail in 2 Days - Stunning views From left to right: Mount St. Helens, Mt. Rainier (behind the clouds) and Mt. Adams. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431574266-9KRK42X9TWPVQO7F7NTV/IMG_1531.JPG Resources - Trekking the Timberline Trail in 2 Days - East side ridge of Coe Glacier Mt. Rainier came out from behind the clouds. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431576972-5G8XA9FTAVNFVIHELJ8V/IMG_1527.JPG Resources - Trekking the Timberline Trail in 2 Days - Scrambling We found ourselves scrambling a lot trying to find the trail after Eilot Creek and other river crossings. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431580800-9WB8PVKZ4X9FWT4VK3NJ/IMG_1536.jpg Resources - Trekking the Timberline Trail in 2 Days - River crossings One of the most difficult parts of the Timberline Trail is the many river and creek crossings. With slippery rocks and the areas safe to cross changing by the hour, it can be precarious. Jonathan bashed his knee landing on a rock after jumping across Eliot Creek. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431593142-F33ONXRP4QYRMDQUB5H9/IMG_1543.jpg Resources - Trekking the Timberline Trail in 2 Days - Looking up to Ladd Glacier https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431597883-MRM2NXT5NKTYJXEZ6S8H/IMG_1546.jpg Resources - Trekking the Timberline Trail in 2 Days https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431603650-2Z4OWSLP5A1FMFLOVY74/IMG_1548.jpg Resources - Trekking the Timberline Trail in 2 Days - Dead trees We hit this section of dead trees after stopping at a creek to fill up with water. It was a really surreal and relaxing section after struggling to find the trail for hours after Eliot Creek. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431607620-ZHPX8SZNKVGWWLAL6SH9/IMG_1549.JPG Resources - Trekking the Timberline Trail in 2 Days - Eden Park This unique angle gives you an idea of the Dr. Seuss-esque nature of this part of the trail. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431616625-X5G934I650WCAZ1DHJFY/IMG_1552.JPG Resources - Trekking the Timberline Trail in 2 Days https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431617370-XFFZRZVE8K7IAAWUCCYV/IMG_1553.JPG Resources - Trekking the Timberline Trail in 2 Days - Mossy falls https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468687566658-CG2IAFU3VGJCX2LTU2OX/breakfalls.JPG Resources - Trekking the Timberline Trail in 2 Days - Taking a break We stopped in the shade to have a snack and look at the waterfall in the distance before fording another creek. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431626334-BEST7POS7V2N9DM8I4RM/IMG_1561.jpg Resources - Trekking the Timberline Trail in 2 Days - McNeil Point Gorgeous views of the waterfalls just after McNeil Point. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468688019882-1SQTWEM72XGOOIMU5MVR/IMG_1562.jpg Resources - Trekking the Timberline Trail in 2 Days - Ramona Falls We were elated to see Ramona Falls at the end of day 1, for multiple reasons. We camped in this magical place and it was the first hike Jonathan and I took when we moved to Portland. A great way to celebrate the weekend of 10 years together. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468687972507-3LI147EBLPKJA4DYNVGD/IMG_1564.jpg Resources - Trekking the Timberline Trail in 2 Days - Camping We camped near the falls but away from the crowds. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431633837-7N72IRAL9S4WSNZXYAAB/IMG_1571.JPG Resources - Trekking the Timberline Trail in 2 Days - Day 2 Hiking up from Ramona Falls after crossing/fording the Sandy River, we journeyed up toward Timberline Lodge. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431624793-J2U859MUU2AUO6BNSU7P/IMG_1568.jpg Resources - Trekking the Timberline Trail in 2 Days - Taking a moment Taking in the view as we journeyed for 11 miles, from 3,300 feet of elevation at Ramona Falls to 6,000 feet at Timberline Lodge. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431634162-DLDSBJHEJ602KO71TVNO/IMG_1579.jpg Resources - Trekking the Timberline Trail in 2 Days - Zig Zag River Crossing After crossing the Zig Zag River and climbing 700 feet in 1.5 miles we got a view of it from above. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431642306-6HEEE705NRS5A52RGWSY/IMG_1587.JPG Resources - Trekking the Timberline Trail in 2 Days - Mt. Hood Meadows Hiking fromTimberline and down to ford the White River was exposed, sandy and brutal. We moved fast through that section that descended 800 feet from Timberline before regaining 600 feet to get to these lush meadows. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431641325-3UO2WK35P4NR86KWAJEF/IMG_1586.JPG Resources - Trekking the Timberline Trail in 2 Days - Mt. Hood Meadows If pressed to pick a favorite spot on the trail it might very well be Mt. Hood Meadows. Reserved for skiing in the winter, it is absolutely breathtaking in the summer. Meadows, views of the mountain, babbling creeks and no exposure or river crossings made it a fun section we could actually run! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431648130-TSIJ3MY11HZ8S6HRIMJX/IMG_1590.JPG Resources - Trekking the Timberline Trail in 2 Days - Going up to our high point A very narrow and exposed trail takes you up to the high point of 7,300 feet. We were all really glad to be going up this instead of down. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431643026-GKKS3R8Y3XLKQT7TPRV1/IMG_1596.jpg Resources - Trekking the Timberline Trail in 2 Days - The man behind the camera He did such a great job taking photos we hardly have any of him! We all adopted Jonathan's mantra of "ALL DAY" as he motivated us to move along the trail in a way only Jonathan can. ALL. DAY. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431649648-JGYXRHCIOR6FW9IZ0I17/IMG_1599.jpg Resources - Trekking the Timberline Trail in 2 Days - Nearing the top We hit our high point of 7,300 feet at Lamberson Butte at 7 p.m. and we still had three BRUTAL miles to go. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431653136-63628XURMSBM7EC8PTRV/IMG_1602.jpg Resources - Trekking the Timberline Trail in 2 Days - Traversing glaciers The temperature dropped and winds picked up (hence the puffy jackets) as we had to cross glaciers and lost the trail again at one point. But the sight of Mt. Adams and Mt. Rainier was an uplifting sign that we were near the end. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468431530864-OXVL974D7HJE4QYBKZE6/20160702_060147.jpg Resources - Trekking the Timberline Trail in 2 Days - Sunset finish Photo by Sara Holden Nearing 9 p.m. on Sunday, we finished our 2 day journey as the sun was setting. Made it. https://www.spearsstrong.com/resources/2016/7/11/quinoa-taco-bowls-the-perfect-go-to-meal monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468258090570-J9OB41VCZSY7KKVOU9AN/image-asset.png Resources - Quinoa Taco Bowls - The perfect go to meal Quinoa comes in a variety of colors from black to red and white. I like the tri-color quinoa because you get a variety. They all taste pretty similar with some variation in the texture. Pick some up in the bulk section of your local grocer. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1468258235791-J3KIKQQXZH8FK1UA4AA6/image-asset.jpeg Resources - Quinoa Taco Bowls - The perfect go to meal https://www.spearsstrong.com/resources/2016/6/29/african-peanut-soup monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1467231567748-QRIZOXFTC3PLMK4E8KW9/image-asset.jpeg Resources - African Peanut Soup - just add Glorious Greens https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1467231670353-H8ZQEI87IOUZM8E02BMC/image-asset.jpeg Resources - African Peanut Soup - just add Glorious Greens https://www.spearsstrong.com/resources/2016/6/22/asparagus-spears-strong monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1466965775080-0FRZEOCKGRFN8Z8TMNGS/image-asset.png Resources - Asparagus Spears ... Strong https://www.spearsstrong.com/resources/2016/5/14/a-bowl-full-of-spring monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1463244799370-UOIIVZPUOV30FJHUXR7O/image-asset.jpeg Resources - A bowl full of Spring https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1463244592111-67L2B0W0NJGKUGSKLXIV/image-asset.png Resources - A bowl full of Spring https://www.spearsstrong.com/resources/2016/2/23/veggie-of-the-month-is-a-fruit-apples monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1456245203855-BJ9A6OSHPTMPFBRJQFHH/1024px-Fuji_apple-2.jpg Resources - Veggie of the month is a fruit: Apples https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1456245284664-HFSJWS3FISE4HIHUM7G9/DSC01251.JPG Resources - Veggie of the month is a fruit: Apples https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1456245298101-G4CVLMR5HIFQNJQ9WRL3/DSC01254.jpg Resources - Veggie of the month is a fruit: Apples https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1456245301779-LM09ITUVPK6PSL4R6BNQ/DSC01257.jpg Resources - Veggie of the month is a fruit: Apples https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1456245306394-DXUNH10LT4ZWK81GUJI3/DSC01259.jpg Resources - Veggie of the month is a fruit: Apples https://www.spearsstrong.com/resources/2016/2/8/spears-strong-snowshoeing-on-mt-hood monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953645243-PBZID91BBJ2VFJ312QNS/IMG_1193.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953663942-QH91Q6EN578W51B99Q3T/IMG_1199.JPG Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953663820-8CVFQCJHX96O4OZJPK7K/IMG_1203.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953667821-2H6XIM2R769UDH978ZGV/IMG_1205.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953676196-K8CEN2S7TB27KTMB2ELS/IMG_1197.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953706475-ZVCQ3UYOVP2RQEQS3SR5/IMG_1189.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1454953703595-GYDTNR2YR5XMJEOIHQ6C/IMG_1190.jpg Resources - Spears Strong Snowshoeing on Mt. Hood https://www.spearsstrong.com/resources/skilletsprouts monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1453655013569-G5Q0L3OUVU002IWKF2V8/image-asset.jpeg Resources - Skillet Sprouts https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1453593911463-KFUBKY6D8UPM1J1QTHZV/image-asset.png Resources - Skillet Sprouts Be sure to spread the brussels sprouts evenly throughout the pan so they get a good char on both sides. https://www.spearsstrong.com/resources/2015/12/28/happy-holidays-and-many-thanks monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1451318391274-U3ORMPUJT73MX2YOOL54/dsc00100.jpg Resources - Happy Holidays and Many Thanks Wishing you all a very healthy and happy 2016! https://www.spearsstrong.com/resources/squashsoup monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1448236923622-GPIJUICUASJTEHLDMELI/image-asset.jpeg Resources - Veggie of the Month: Butternut Squash https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1448236984640-QIGIUYK3UO5UVUGDLGYO/image-asset.jpeg Resources - Veggie of the Month: Butternut Squash https://www.spearsstrong.com/resources/2015/9/16/good-news-for-those-who-hatelove-to-run monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1442439767778-HQ0L5J99NVSWBMFUJ2FA/image-asset.jpeg Resources - Good news for those who hate/love to run Training for the Ironman Wisconsin at Powell Butte in Portland. https://www.spearsstrong.com/resources/2015/9/7/hoover-ball monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1441652740205-OKBTAH7PG3B37YL1V2LF/image-asset.jpeg Resources - Hoover-Ball is fun for all Hoover-ball is traditionally played with a volleyball net. But for this Labor Day Spears Strong workout, tennis courts work too. It was some action packed 3-on-3. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1441652868830-HUCYXWF0BHH0T4XJ2SAN/image-asset.jpeg Resources - Hoover-Ball is fun for all That Hoover-ball took flight. https://www.spearsstrong.com/resources/2015/8/29/a-change-is-in-the-air monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1440899422413-01Q5P79A4XDDUQFYU0AU/DSC00953.JPG Resources - A change is in the air Fallen leaves along the trail remind us that the seasons are changing and exciting things are just around the corner. https://www.spearsstrong.com/resources/category/ADVENTURES monthly 0.5 https://www.spearsstrong.com/resources/category/COMMUNITY monthly 0.5 https://www.spearsstrong.com/resources/category/RELAX+%26+RESTORE monthly 0.5 https://www.spearsstrong.com/resources/category/WHAT%27S+YOUR+STRONG monthly 0.5 https://www.spearsstrong.com/resources/category/Human+Performance monthly 0.5 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https://www.spearsstrong.com/resources/tag/nutrition monthly 0.5 https://www.spearsstrong.com/resources/tag/Fallen+Leaf+Lake monthly 0.5 https://www.spearsstrong.com/resources/tag/shoulder+pain monthly 0.5 https://www.spearsstrong.com/resources/tag/Relay monthly 0.5 https://www.spearsstrong.com/resources/tag/Back+pain monthly 0.5 https://www.spearsstrong.com/resources/tag/potatoes monthly 0.5 https://www.spearsstrong.com/resources/tag/Invasive+ivy monthly 0.5 https://www.spearsstrong.com/resources/tag/hiring monthly 0.5 https://www.spearsstrong.com/resources/tag/PSU+Farmers+Market monthly 0.5 https://www.spearsstrong.com/resources/tag/Volunteer monthly 0.5 https://www.spearsstrong.com/resources/tag/zucchini monthly 0.5 https://www.spearsstrong.com/resources/tag/recovery monthly 0.5 https://www.spearsstrong.com/resources/tag/Adventures monthly 0.5 https://www.spearsstrong.com/resources/tag/AFS monthly 0.5 https://www.spearsstrong.com/resources/tag/Muscle+of+the+Month monthly 0.5 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0.75 2023-09-27 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1695849474467-NLEQ2E5M5ODO5SA4UJPM/tempImageeADmqL.gif Spears Strong Socials https://www.spearsstrong.com/events/2023/9/27/light-yourself-up-and-far monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2023/9/9/outdoor-movement-in-the-park monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2023/8/3/lacamas-creek-walk-and-talk monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/a3d14d3a-047f-4ffd-a083-9f33240d927f/lacamaspicnic.jpg Spears Strong Socials - Lacamas Creek BYOC Walk and Talk - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/events/2023/2/9/hike-up-angels-rest-or-a-place-with-a-view monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/5a8ef7c9-8ae6-4907-b2e8-2a3824f23bb8/AngelsRest.jpg Spears Strong Socials - Hike up Angel's Rest or a place with a view - Make it stand out View heading up Angel’s Rest. This was a couple years ago and you can see the burn damage from the 2017 gorge fires. It’s stunning and really cool to see nature spring back - probably more growth out there now! https://www.spearsstrong.com/events/2022/12/9/be-festive-and-active monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/33e32b32-2cda-4d5c-9038-4a6419437214/4DD3F70E-4DFA-4474-8FBE-87C0C3B53A4B.JPG Spears Strong Socials - Be Festive and Active! - Make it stand out Downtown Camas 2021. Other photo is downtown Washougal and we also hit up the Washougal Waterfront Park to see the tree all lit up! https://www.spearsstrong.com/events/2022/11/18/go-chasing-waterfalls monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/5cad22d8-ed3f-4f8c-9d03-3426a7b04300/silverfalls.jpg Spears Strong Socials - Go Chasing Waterfalls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1668791352853-VQJOHWJ0HGW57R6GIKFJ/CD87A061-7F02-4CA5-90DD-81F15A50F25E+2.JPG Spears Strong Socials - Go Chasing Waterfalls https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1668791353281-YGALPRUZH7MUP3O059ZR/68962680-9E27-4AD7-9C64-E5B601B30FAE.JPG Spears Strong Socials - Go Chasing Waterfalls https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1668791355329-3AE0O9KRDWFB4Z8TQUHN/IMG_0321+2.JPG Spears Strong Socials - Go Chasing Waterfalls https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1668792046594-F8HTBDM5LZGHFKQKIQG2/lacamascreekshorts.jpg Spears Strong Socials - Go Chasing Waterfalls https://www.spearsstrong.com/events/2022/10/5/explore-the-vancouver-waterfront monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1664985546864-NRR8Y9BP7TNNVAVLKUJA/dave-herring-rpyts0h_X-I-unsplash.jpg Spears Strong Socials - Explore the Vancouver Waterfront! - Make it stand out View of I-5 Bridge and Grant Street Pier from the Columbia River. Photo by Dave Herring on Unsplash https://www.spearsstrong.com/events/2022/8/24/forest-park-hike-or-trail-run monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1661379352193-1EICW94X3UIOATXV4V6G/Pittock.jpg Spears Strong Socials - Forest Park Hike or Trail Run! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1661379269178-091PZ2F0YW65CTNHTBLO/ClimbPittock.jpg Spears Strong Socials - Forest Park Hike or Trail Run! - Make it stand out Walk or Hike at Forest Park for this month’s Field Trip Challenge! https://www.spearsstrong.com/events/2022/8/24/get-grounded-falls-creek-falls-or-cottonwood-beach monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/9175b562-d6c0-4e93-8ed2-be0e447ad147/tempImageOXz6qU.jpg Spears Strong Socials - Get Grounded at Cottonwood Beach or cruise along the Dike Trail - Make it stand out Submit your photos via text or email to be entered into the t-shirt drawing. Get an entry for every time you go on a field trip. https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1661356826079-Z5YYOHHZ8D2HTSB75PI7/241384034_2925005891094952_6908381664530838132_n.jpg Spears Strong Socials - Get Grounded at Cottonwood Beach or cruise along the Dike Trail - Make it stand out Stick your toes into the sand, grass or water at Cottonwood Beach for some beneficial grounding! Submit your photo to support@spearsstrong.com https://www.spearsstrong.com/events/2022/7/1/hike-or-run-heritage-trail-or-fallen-leaf-lake monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1656689017244-OBUUQ1F27REX8ZBDFATS/heritage+run.jpg Spears Strong Socials - Hike , Run, Paddle Board or Kayak: Heritage Trail or Fallen Leaf Lake - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/events/2022/6/9/hamilton-mountain-or-beacon-rock-hike-or-run monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1654802996971-YJ52BYI294TU3R0OPV82/hamiltonflowers.JPG Spears Strong Socials - Hamilton Mountain or Beacon Rock: Hike or Run! - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/events/2022/5/21/mt-tabor-walk-or-run-the-stairs monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2022/4/16/camas-lily-fields-hike-or-trail-run monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1649182740528-9OGJ08VRPYWXWKQB6WT8/Camaslily.jpg Spears Strong Socials - Camas Lily Field Hike or Trail Run - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.spearsstrong.com/events/2022/2/3/shamrock-run-or-walk-at-heritage-trail monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/2f54d609-2f22-4d0b-9205-510ed9c3192e/shamrock.jpeg Spears Strong Socials - Shamrock Run or Walk: Wear Green while you get outside - Make it stand out Jonathan after the Shamrock Run PDX 2016 https://www.spearsstrong.com/events/2022/2/2/how-far-can-you-go-run-or-walk-from-the-spears-strong-lab monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1643825822801-RL1EA7YN8D4GHL89V27F/167756977_10159184053243529_4922391530562107470_n.jpg Spears Strong Socials - How far can you go? Run or Walk from the Spears Strong Lab! - Washougal Waterfront Park The loop at Washougal Waterfront Park. From the lab to the end of the trail is about 3 miles or just do the small loop for a shorter version https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1643825822840-4FHL72WB87WEF4QK1UL6/greenway.jpg Spears Strong Socials - How far can you go? Run or Walk from the Spears Strong Lab! - Washougal River Greenway Trail https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1643825824728-TI2SPAHNZZY603Q2S87O/waterfrontft.jpeg Spears Strong Socials - How far can you go? Run or Walk from the Spears Strong Lab! - Columbia River Dike Trail https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1643825825086-T7SJ5N1V4DXGVQ2FMNZI/205712570_2873813292880879_4026972536654761509_n.jpg Spears Strong Socials - How far can you go? Run or Walk from the Spears Strong Lab! - Loop Connector (Washougal Waterfront to Dike Trail) Hit up the loop from the lab to the Dike Trail for a 5 miles round trip! https://www.spearsstrong.com/events/2022/1/15/walk-or-run-from-lacamas-to-round-lake monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/9/22/walk-or-run-through-lights monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/11/13/lacamas-creekround-lake-hike-or-trail-run monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/10/9/runwalk-glendoveer-fitness-trail monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/8/14/grounding-at-cottonwood-beach monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/7/3/how-far-can-you-go-from-the-spears-strong-lab monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/6/12/run-or-walk-the-stairs-mt-tabor-field-trip monthly 0.5 2025-03-06 https://www.spearsstrong.com/events/2021/5/12/hamilton-mountain-hike-or-trail-run-field-trip monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1620827815145-BILOTPNSLC3PZUQNSJ9S/13055874_1691660771096143_928602285902875607_o.jpg Spears Strong Socials - Hamilton Mountain Hike or Trail Run Field Trip - Make it stand out Hike or Trail Run with us! https://www.spearsstrong.com/spearsstrongersinaction daily 0.75 2023-05-11 https://www.spearsstrong.com/spearsstrongersinaction/lily-fields monthly 0.5 2025-03-06 https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1683820251124-ZXLY7ZEWM6M9LO9OHWAA/Resized_Resized_20230506_074519.JPG Spears Strongers in Action - Spears Strongers take on the Lily Field/Wildflower Challenge! https://images.squarespace-cdn.com/content/v1/55c94945e4b0d0102708ba6b/1683820284269-UES9BD8SZK4TS2DS8345/Resized_Resized_20230506_074342.JPG Spears Strongers in Action - Spears Strongers take on the Lily 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