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

Image via Wikipedia

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.