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Wednesday, December 29, 2010

After Holiday Workout

I took some time off from training during the holidays to spend time with the family and get some much needed rest. While on my little vacation like most I consumed lots of "comfort food". I couldn't wait to get back to the gym but unfortunately Hotlanta turned into Snowlanta and my flight back home was delayed. So instead of turning the airport into drunkapalooza I got out my trusty smart phone and began creating a workout that I could do pretty much anywhere. All you will need is 2 dumbbells but there optional. The workout will consist of 7 circuits with about 20-25 reps of each exercise. At the end of each circuit you will do what I call a burnout. In the burnout you will do each exercise for 1 minute none stop.
*Note: Take a 30 seconds break before the Burn Out & after. Drink lots of water.
  • Circuit 1
  • Prison Squats
  • Sprawl(UFC) Go down to knees come up but stay in squat position
  • Front Lunge
  • Burn Out
  • Circuit 2
  • Dead Lift
  • Bridge with alt leg ext
  • Pulsating Plank
  • Burn Out
  • Circuit 3
  • Front Squat with Dumbbells
  • Side Lunge
  • Squat with leg raise
  • Burn Out
  • Circuit 4
  • Chest Press
  • Lateral Raise
  • Alt Press
  • Burn Out
  • Circuit 5
  • Bent Over Row(wide)
  • Renegades(Alt Rows)
  • Pull Over with DB
  • Burn Out
  • Circuit 6
  • Arnold Press
  • DB Curls
  • Tricep Ext
  • Burn Out
  • Circuit 7
  • Trunk Curl
  • Reverse Trunk Curl
  • Guru Roll (lay flat on the floor tuck chin to chest & roll up to touch toes)
  • Burn Out

Monday, December 20, 2010

Motivation

  • Check yourself out in the mirror;relax the body and get mad.
  • Read books and magizines that have inspiring photos and great articles.
  • Tell yourself to eat well and exercise for well-being and longevity.
  • Break bad habits. No tobacco,alcohol or drugs to interfere with your commitment.
  • get a training partner so you can keep each other stimulated and on track.
  • Organize your day so that you have time to exercise and eat correctly.
  • Develop a positive attitude. think and picture how amazing you are going to be. Visualize it!
  • Take a photo or yourself and stick it on the fridge or bathroom mirror.
  • Set an achievable goal for yourself and be totally committed to following through.
  • Build a "worse case scenario" picture in your mind. Do you really want things to deteriorate to this degree?
  • Whether your prime interest is in being fit,living longer or having a sexually appealing figure,keep your target front and center.
  • Recongnize that willpower has to be nurtured. You can mentally rev up your engine of commitment.
I got these tips from a book by Mr. Jack Lalanne AKA The Juice man (-: I adore this guy, he is 95 yrs young & probally in better shape than most 20 yr olds. The book is called Live Young Forever. It is a must read. Also if your having trouble staying motivated I urge you to join team beachbody. It is free & you will find people with the same struggles and goals that you have.

Tuesday, December 14, 2010

Can a Stem Transplant Really Cure HIV?

Doctors believe an HIV-positive man has been cured do to a stem cell transplant

procedure. Timothy Ray Brown, received the transplant in 2007 as part of a treatment course for leukemia. See full story here huffingtonpost