Narrative: (Duration – 60:00 mins) → My Run Log Today was “bring the pain day” – there was nothing enjoyable about it. Specifics: Did Skier HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run on the Elliptical – 15° incline/74-82 RPM/1-2level. Motivational music – “Workout Madness 1”. This was the first mix I made about 6 years ago. It has some Ke$ha, Pink, Kanye, etc. I will create a copy to add to my list here. That’s it for today – 9 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 21
Protein Bar ✅
Chicken & Brown Rice ✅
Cottage Cheese & Pineapple ✅
IceCream ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D21 – Skier✅
D22 – Rocky
D23 – Power Burn
D24 – Total Burn
FREE
Skiers: 30sec/1/10
Jab + Jab + Cross: 180sec/1/10
Push Ups: 4sec/2/10
Side Leg Raises: 40sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Side Arm Raises: 60sec/1/10
Side-to-Side Chops: 20sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 21
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1726
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 70.45 (67.00+ 3.45) miles (Goal 90/ 22.55 remains) Total Calories: 34,848 (33,122+ 1726) (Goal 37,000/ 2,152 remains)
WORKOUT MIX OF THE DAY– Workout Madness 1 (Explicit Version ) – Stop automated music at bottom of browser and “Click Graphic below“ WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
Narrative: (Duration – 56:20 mins) → My Run Log Enjoyable workout today. The Heat Index took sort of a break today, pushed back by the weather over the last couple days. Specifics: Did Total Burn HIIT movements as indicated below (26:20 mins) – I worked out at level 1 for this series doing 15 rounds – no issues. Afterwards I moved on to a 30 mins run on the Treadmill – 0-8° incline/5-6.5 pace. Motivational music – “Blazin (RockMyRun)”. Just dialed it up today again, as I did yesterday. Scroll down to check it out. That’s it for today – 10 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 20
Protein Bar ✅
Frittata ✅
Chicken & Salad ✅
Iced Coffee ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D17 – Shredder✅
D18 – Combo HIIT ✅
D19 – Power Burn ✅
D20 – Total Burn✅
FREE
High Knees: 20sec/1/10
Toe Tap Hop: 40sec/1/10
Push Ups: 4sec/2/10
Side Leg Raises: 40sec x1x15
FREE
Climbers: 20sec/1/10
Speed Skater Slide: 40sec/1/10
Side Arm Raises: 60sec/1/10
Side-to-Side Chops: 20sec x1x15
FREE
Basic Burpees:20sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 20
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2300*
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 67.00 (63.84+ 3.16) miles (Goal 90/ 23.00 remains) Total Calories: 33,122 (30,822+ 2300) (Goal 37,000/ 3,878 remains)
WORKOUT MIX OF THE DAY– Blazin (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below” WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
According to the latest data in the US, some 37% of women and 35% of men are obese, outnumbering the percentages of people who are just overweight
America’s obesity crisis is getting worse, according to a new report that shows that obese Americans now outnumber overweight ones.
As of 2012, there were 67.6 million Americans age 25 and older who were obese, and 65.2 million who were overweight, according to a study from Washington University School of Medicine in St Louis. The study was recently published in the JAMA Internal Medicine journal.
“This is a wake-up call to implement policies and practices designed to combat overweight and obesity,” Li Yang, one of the co-authors of the study, said in a statement.
The Caribbean is a vibrant collection of people, cultures, sights and sounds. Yet those various layers of the region are often lost behind inaccurate stereotypes.
Before National Caribbean-American Heritage Month concludes, let’s unravel some myths about the West Indies. Perhaps this will highlight the not-so-hidden gems in a place that millions of people call home.
1. Jamaica is not the only Caribbean country.
When many people think of the Caribbean, they imagine white-sand beaches and, of course, Jamaica. However, they might be surprised to find out that the black, gold and green Jamaican flag is just one of many in the region.
Narrative: (Duration – 61:00 mins) → My Run Log Another ok workout today again. The Heat Index was between 101° – 105°. Thunderstorm creeped in today again and cooled things down. Specifics: Did Power Burn HIIT movements as indicated below (31:00 mins) – I worked out at level 1 for this series doing 10 rounds – pretty straight-forward but the arm circles started to take a toll at around round 7. Afterwards I moved on to a 30 mins run on the Elliptical – 16°/80-86 RPM/1-2. Motivational music – “Blazin (RockMyRun)”. Just added this to my workout repertoire. Scroll down and check it out. That’s it for today – 11 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 19
Cottage Cheese & Pineapple ✅
Rice & Beans ✅
Salmon & Mashed Potatoes ✅
Cereal ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D17 – Shredder✅
D18 – Combo HIIT ✅
D19 – Power Burn ✅
D20 – Total Burn
FREE
High Knees: 20sec/1/10
Toe Tap Hop: 40sec/1/10
Push Ups: 4sec/2/10
Knee Strikes: 40sec x1x15
FREE
Climbers: 20sec/1/10
Speed Skater Slide: 40sec/1/10
Side Arm Raises: 60sec/1/10
Reverse Lunges: 20sec x1x15
FREE
Basic Burpees:20sec/1/10
Exercise 3
Raised Arm Circles: 60sec/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 19
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 2204*
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 63.84 (60.09+ 3.75) miles (Goal 90/ 26.16 remains) Total Calories: 30,822 (28,618+ 2204) (Goal 37,000/ 6,178 remains)
WORKOUT MIX OF THE DAY– Blazin (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below” WARNING: IF YOU ARE A MINOR (UNDER 18 IN MOST STATE) DO NOT GO ANY FURTHER. ALSO, IF YOU ARE OFFENDED BY EXPLICIT LYRICS, STAY AWAY – OTHERWISE GO AHEAD…ENJOY!
