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