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

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.

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

Adventures On The DC Mall

I felt like a zombie walking in this crowd #Rally4Sanity

Took my class to festival

Don't ask don't tell lol

Everyone loves lamas

He was onhis way to the Rally4Sanity

Events In DC This Weekend

Red Bull Sound Clash:

This event is scheduled for Saturday, 10/ 30. Street closures start at 8:00 PM Friday, 10/29 and scheduled to reopen Sunday, 10/31 at 5:00 AM.

Rally to Restore Sanity:

This event is scheduled for Saturday, 10/30 on the National Mall. Street closures begin at 6:00 AM and scheduled to reopen by 6:00 PM.

Howard University Homecoming Parade:

This event is scheduled for Saturday, 10/30 Street closures begin at 10:00 AM and scheduled to reopen by 1:00 PM.

Marine Corps Marathon:

This event is scheduled for Sunday, 10/31. Street closures begin at 4:00 AM and scheduled to reopen by 1:30 PM.

Halloween in Georgetown:

Parking restrictions will start at 3:00 PM Saturday, 10/30 and will last through 6:00 AM on Sunday, 10/31. The restrictions will continue starting at 3:00 PM on Sunday, 10/31 and will last through 6:00 AM Monday, 11/1.

Push Up Challenge

Image via Wikipedia

I was talking to my friend  @Kait_Dee on twitter and she wants to start a challenge. We are going to do 3000 push ups in 30 days starting today. If you want in let us know so I can list you on twitter & my  FaceBook page (-:

Update : It's day 2 of the challenge and so far I've done 200 push ups. I have come to realize this will not be an easy task because yesterday I only did 50 wich is my norm for the day. In order to make up the difference I did 150 this morning. I know WTH right lol but I got to talk to this guy who has just started P90X and wants me to help him get in shape so it was cool. I've come to the conclusion that I should do extra push ups each day just incase I have to slack off on some days. I've also got a couple of the ladies at work doing the challenge. Good luck Sally and Erica (-:  Please checkout my girl @Kait_Dee blog she is awesome.

Update : 1110

It's day 14 and I slacked off a couple days during the 3 day weekend but I think I'm still on track to make it to 3000. Since we started a couple  days ago more people have joined in the challenge. (-:  I will try and post everyone's stats by the end of the week.

Update : 2250

Ok only a little over a week left and I have 750 push ups left to go. I am trying to keep up with @Kait Dee (-: the girl is a push up machine. I've also started a new workout that I'm calling The (WTF) workout lol I'll let you use your imagination to figure out what it stands for. I will go into more detail once I finish this push up challenge.

Update : 3000

Finally finished the push up challenge. It was more challenging than I thought concidering I still had to do my normal workouts along with train other people. At times I though my arms would fall off but it was well worth it. I will post picks later (-: my chest and arms are pumped. Also @Kait_Dee finished before me (-: She rocks.

T.I. And Wife Arrested on Drug Charges

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T.I. and his wife were arrested Wednesday night in Los Angeles for possession of a controlled substance (weed). T.I. just finished doing a bid in federal prison for weapons charges and is on probation stemming from the prison term. You would think he would be smarter than this since he already dodged a big bullet.(No pun intended)

Update: The drug case against T.I. that sent him back to federal prison for 11 more months has been dropped by the L.A. County District Attorney.

Best Foods For Sex

  OK It's no secret that the American diet is causing an epidemic of obesity. But there's another hidden epidemic that our fast food diets are at the root of that no one wants to talk about and that's sex.
Yes I said sex..No one wants to talk about having a low sex drive, especially guys. We rather push magic pills like Viagra instead of exercising and eating the right foods that can help us in the long run.

  Obesity is one of the biggest problems causing sexual disfunction or low libido in both men and women. As a person's weight soars their sex drive can plummet. This is due to biochemical changes that diminish blood flow. Here are a couple of foods that will help you get your mojo back in the bedroom. (or living room or couch or kitchen or bathroom lol.) Whatever you prefer. (-:

DARK CHOCOLATE

It's full of anandamide and phenylethylamine. (I know what your thinking anawhat and phenywho lol) All you need to know is that these two compounds can cause the body to release the same feel-good endorphins triggered by sex and exercise. Cocoa also contains methylxanthines, which can make your skin sensitive to every little touch. Eat up but keep the portions small.

STEAK

Steak is full of protein which can naturally boost your levels of norepine and dopamine. These two chemicals can heighten sensitivity in the brain during sex. Steak is also packed with zinc-a mineral that boosts sex drive by reducing the production of a hormone that can interfere with arousal.

VANILLA ICE CREAM

Ice cream is full of calcium and phosphorus, two minerals that can build your muscles' energy reserves and boost your sex drive. All that calcium in ice cream can also make you more sexually charged, since the muscles that control sexual response need calcium in order to contract properly.

BLUEBERRIES

Blueberries are high in soluble fiber, which can help remove excess cholesterol from the blood before it gets absorbed and deposited on artery walls. Blueberries can also relax blood vessels and improve blood flow.(Can you say Viagra)

We're Not Alcoholics

    Most people throw back a couple every now and then including myself but I never thought it could become a problem. According to national surveys 92% of adults who drink excessively report binge drinking in the past 30 days. (Most are probably my friends but hey that's a different story lol.) Binge drinking is defined as a pattern of drinking that brings your blood alcohol concentration to 0.08 grams percent or above. For men this typically happens when you consume 5 or more drinks and women it's about 4 or more drinks,in about 2 hours.
   
  For the most part most people that binge drink are not alcoholics. They can go for days even weeks without having a drink. Which is why it's become such a problem. 75-80% of the alcohol consumed by adults in the U.S is in the form of binge drinking reports the CDC. (Center for Disease Control and Prevention) The proportion of current binge drinkers is highest among 18 to 20 year olds at about (50%). Everyone knows when your in college most likely your gonna go to parties and get wasted (Binge Drink). After college you would think most of us would know better, but 70% of binge drinking episodes involve adults age 26 and older.
 
  Binge drinking has been the cause of many health problems and injuries: Alcohol poisoning, sexually transmitted diseases, Jersey Shore, liver disease and many more. I'm not saying you shouldn't enjoy a drink every now and then but be safe people. Like everything else in life moderation is the key. Stay thirsty my friends. (-:

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Baby On the Way
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McDonald's Real Fruit Smoothie - Real or Not?

Ok Today I got a coupon to get a McDonald's smoothie and the coupon said Try our "Real Fruit Smoothie". So I decided to try it for my self and find out if it was really made from real fruit. I tried thier Strawberry Banana Smoothie. The FDA requires the ingredient list to be written from greatest to least. Here are the ingredients list for each of thier fruit blend smoothies:

Strawberry Banana Smoothie


Strawberry puree, banana puree, sugar, water, concentrated apple juice, contains less than 1% of the following: Cellulose powder, natural (botanical source) and artificial flavors, xanthan gum, citric acid, colored with fruit and vegetable juice, pectin.

Low Fat Yogurt (Added to both smoothies)

Cultured Grade A reduced fat milk, sugar, whey protein concentrate, fructose, corn starch, kosher gelatin. Contains active yogurt cultures.
 
Calories: 210, Fat: .5 g, Sodium: 35 mg, Carbohydrates: 49 g, Sugar: 44 g, Fiber: 2 g, Protein: 2 g
 
Sugar is the 3rd ingredient on the Smoothie’s list. That means that a large portion of the smoothie is made of  sugar. These smoothies are made with real fruit but they contain a lot of sugar in them. About as much as a mountain dew soda. If you were to drink one of these, expect your blood sugar levels to sky rocket!
 
McDonald’s adds concentrated apple and pineapple juice to the smoothies. Juice concentrate is made by taking away the water from the juice, leaving the flavor and all the sugar. The low fat yogurt uses more sugar ingredients: sugar and fructose. So in all the Mickey D's smoothie is made from real fruit but it also is made up of alot of suger. I think I'll just continue to make my own at home with my Shakeology.

7 Great Tips For Keeping Portions Under Control

We live in a supersized, extra large, all you can eat world. So it's very easy for most of us to overeat. Eating like this to much over time can lead to a load of health risk like heart desease and type 2 diabetes. It only takes a little time and preparation to keep your portions sizes under control.

1. (Bring your lunch) When you make your own lunch you get to control the portion and exactly what's in it.
2. When your at a restuarant share with friends or just order the appetizer for dinner.
3. Don't eat straight out of the box. Odds are if you do you will finish the bag. Read the portion size and take out enough for one portion.
4. Keep healthy snakes at your desk like protein bars
5. Don't finish your food just because it's there. If your full doggie bag it.
6. eat your favorite foods every now and then. have a cheat meal. This way you still have control.
7. Choose items with large portions of veggies instead of fries. This way you still get full but on items that are good for you

P90X One on One Shoulders & Arms: MC2 -September 2010

Beachbody DC Event

Come join me at the Bethesda Marriott for a little fun (-; Game Plan Road Tour | Washington D.C. - RegOnline 

Friday- 27th:


07:00 pm ~ Evening Business Opportunity meeting begins

07:45 pm ~ Followed by a Shakeology sampling

08:30 pm ~ (approximately) Group workout led by local coaches



Saturday- 28th:

09:00 am ~ Game Plan training beginning

12:30 pm ~ Lunch Break

04:00 pm ~ Conclusion



~ ~ ~ ~ ~ ~



The hotel is 1.5 miles away from the nearest Metro stop (Medical Center, on the Red Line). They offer complimentary shuttle service to the hotel, every 30 minutes (06:00 am - 11:00 pm).

How The Mighty Have Fallen

  Federal Grand Jury indicts former major league Baseball pitcher Roger Clemens. He testified before the House Committee on Oversight and Government reform in 2008, with his former trainer, Brian McNamee.

According to the Department of Justice, he has been "charged with one count of obstruction of Congress, three counts of making false statements and two counts of perjury."

 

• Roger Clemens Indicted: Is the Steroid Era Finally Over? (bleacherreport.com)

Foods for Healthy Skin

It's all about moisture..all the body's processes rely on hydration.




Forget all those creams and alcohol based cleaning pads. If you want good skin you have to eat right. Here are a couple of foods that will give your skin the proper nutrients it needs to be flawless.

Grapes have antioxidants called ploy phenols that keep the skin from sagging by strengthening collagen.

  

Salmon is good for your skin because of the omega-3 fatty acids. it keeps your skin from looking dry and helps it battle the dangers of excessive sunlight.

Avocado is rich in monounsaturated and B vitamins which will help keep your skin looking vibrant and smooth

Bean or legumes help smooth out wrinkles because of their antioxidants

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Sweet potatoes have beta carotene and can help with premature aging from sun damage

Jordan to Present Scottie Pippen at Hall of Fame

Image via Wikipedia

Michael Jordan to present Scottie Pippen at Hall of Fame this Friday in Springfield, Mass.,“I can’t think of a better person to do it,” Scottie Pippen and Michael Jordan were side-by-side during the Chicago Bulls’ dynasty of the 1990s, winning six world championships in eight seasons.


I can't wait to see them come together once again to share what will certainly be an unforgettable day. Full story at NBA.com

What I Did While You Where On Your Couch lol

I was really eager to workout yesterday and I wanted something that would be really short but really intense. This is what I came up with. I did each exercise straight through.

Squat Jump Pull Up 12-15
Spider Man Push Ups as many as possible in 60 seconds
Leg Extension 12-15
Chin ups as many as possible in 60 seconds rest 60 seconds & drink water
Arnold DB Press 12-15
Up Hill Climb 2 mins
Bike Ride 1 min (standing)
Repeat 5x

Lauryn Hill's New Joint

1st Running The NPC 5K

This was my 1st time running the National Press Club 5K. Tony Horton was the marshall this year so alot of Beachbody and P90X fans came out to support a good cause. Running is not my cup of tea but I had blast running with @Hopefato and all the rest of my Capitol Xplosion Team.

D.C. Is All Shook Up

At 5:04 a.m.  an earthquake with a magnitude of 3.6, acording to the U.S. Geological Survey hit the DMV area. The Earth Quake was centered near Rockville, MD. It was felt in the D.C. -area, Maryland, Virginia and Pennsylvania. Amy Vaughn, a spokesperson for the USGS said that that the Earth Quake was the largest recorded within 31 miles of Washington, DC since a database was created in 1974. The previous record was 2.6 back in 1990. (I slept through it)