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PHASE 3: 30-Day Advanced HIIT Challenge – Day 18

PHASE 3: 30-Day Advanced HIIT Challenge – Day 18

by | Jun 22, 2015 | Fitness

Narrative: (Duration – 60:00 mins) →  My Run Log
Pretty ok workout today. The Heat Index was between 104° – 107°, but I worked out late; also, a thunderstorm creeped in with some nice cool breeze and cooled things down a bit.  It was quite manageable. Specifics: Did Combo HIIT HIIT movements as indicated below (30:00 mins) – I worked out at level 1 for this series doing 10 rounds – there were a few grinding moments in there, but push through with no real issues.  Afterwards I moved on to a 30 mins run on the Treadmill – Flat/Level 5-6.5 (8:57 pace)/30.   Motivational music – “Get Mad At It”. Just added this to my workout repertoire.  Scroll down and click the link to see the make up and listen.  That’s it for today – 12 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 18 Chicken Pasta ✅ Salmon & Potatoes ✅ Donuts ✅ -will update
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 UpsArm Raises: 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 3 Exercise 3 Exercise 3 Exercise 3 FREE

DAY 18

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0 
Total Calories: 1700

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 60.09 (56.74 + 3.35) miles (Goal 90 / 29.91 remains)
Total Calories: 28,618 (26,918 + 1700) (Goal 37,000/ 8,382 remains)

WORKOUT MIX OF THE DAY–
Get Mad At It (Clean Version ) – Stop automated music at bottom of browser and “Click Graphic below”
GetMad

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D13 – Burn Baby Burn ✅ D14 – Hopper ✅ D15 – Flappy Bird ✅ D16 – Stepper ✅ FREE
Jumping Jacks:180sec/1/5 Hops: 30sec/1/10 Side Arm Raises: 30sec/1/10 Knee Strikes: 40sec x1x15 FREE
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 4 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D9 – Double Burn ✅ D10 – Blade Runner ✅ D11 – Move It Move It ✅ D12 – Total Burn ✅ FREE
Jumping Jacks: 30sec x 2 x 10 High Knees: 80sec x 1 x 12 Lunge Step Ups: 20s/1/10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 2 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D5 – Burn Baby Burn ✅ D6 – Fireworks ✅ D7 – Power Burn ✅ D8 – Hot Landing  FREE
Burpees: 20sec x 3 x 5 Jumping Jacks: 20sec x 1 x 10 Push-ups: 6 x 2 x 10 Squats: 20sec x1x10 FREE
Burpees: 40sec x 3 x 5 Jumping Lunges: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jump Squats: 10sec x1x10 FREE
Exercise 3 Exercise 3 Exercise 3 Exercise 3 FREE
Exercise 4 Exercise 4 Exercise 4 Exercise 4 FREE

 

The Lessons My Father Taught Me

by | Jun 22, 2015 | Reflections

We often talk about what kids miss when Dad isn’t present, but there’s a lot to learn from the fathers who are there. I learned much from mine.

There are few holidays that elicit a more complex set of emotions than Father’s Day.

Some people use the day to think about the challenges they faced (and overcame) growing up without a father. Others see the third Sunday in June as another chance to highlight the tremendous work single mothers do to raise children.

For me, Father’s Day means something much more. It’s an opportunity to celebrate my father and thank him for the indelible impact he’s made in my life.

My dad immigrated to the U.S. from Barbados, a small island in the eastern Caribbean many people wouldn’t know about if not for Rihanna. He was born 10 years before the country gained independence from Great Britain and was the second youngest of six siblings. He was a bright student, but also spent time helping his family tend to their livestock and harvest sugarcane—an aspect of life quite common for an economy that was heavily dependent on agriculture.

Source: The Lessons My Father Taught Me

My Comments: WoW! This almost sound like my son writing back to me in 10 years.

PHASE 3: 30-Day Advanced HIIT Challenge – Day 18

PHASE 3: 30-Day Advanced HIIT Challenge – Day 17

by | Jun 21, 2015 | Fitness

Narrative: (Duration – 50:00 mins) →  My Run Log
Pretty tough workout today. The Heat Index was between 103° – 107°.  The heat continues, but a bit more bearable than previous days. Specifics: Did Shredder HIIT movements as indicated below (20:00 mins) – I worked out at level 1 for this series doing 10 rounds – really got tough after the first 5 rounds.  Feeling much stronger and finished with poise.  Afterwards I moved on to a 30 mins run split between the Treadmill – Flat/Level 4-8 (15:00-7:30 pace)/12 and the Elliptical – Level 2 / 17° / 72-85 SPM.   Motivational music – “Gospel to Levi”; again from yesterday. Scroll down and click the link to see the make up and listen.  I will likely make a compilation and upload it here eventually. That’s it for today – 13 more days to go.  Good livin’…lean forward and keep movin‘.

MEAL PLAN
1  2  3   4 
DAY 17 Protein Bar ✅ Chicken & Pasta ✅ Cottage Cheese & Pineapple ✅ -will update
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 UpsArm Raises: 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 3 Exercise 3 Exercise 3 Exercise 3 FREE
DAY

DAY 17

METRICS
Cardio  (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.5 
Total Calories: 1761

GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS
Total Distance: 56.74 (54.20 + 2.54) miles (Goal 90 / 33.76 remains)
Total Calories: 26,918 (25,151 + 1761) (Goal 37,000/ 10,082 remains)

WORKOUT MIX OF THE DAY–
Gospel According to Levi (Click here)

30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D13 – Burn Baby Burn ✅ D14 – Hopper ✅ D15 – Flappy Bird ✅ D16 – Stepper ✅ FREE
Jumping Jacks:180sec/1/5 Hops: 30sec/1/10 Side Arm Raises: 30sec/1/10 Knee Strikes: 40sec x1x15 FREE
Exercise 2 Side-to-side Single Leg Hop: 30sec/1/10 Raised Arm Circles: 30sec/1/10 Reverse Lunges: 20sec x1x15 FREE
Exercise 3 Half Jacks: 30sec/1/10 Speed Bag Punches: 30sec/1/10 Exercise 3 FREE
Exercise 3 Side-to-side Hop: 30sec/1/10 Overhead Punches: 30sec/1/10 Exercise 3 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D9 – Double Burn ✅ D10 – Blade Runner ✅ D11 – Move It Move It ✅ D12 – Total Burn ✅ FREE
Jumping Jacks: 30sec x 2 x 10 High Knees: 80sec x 1 x 12 Lunge Step Ups: 20s/1/10 Side Leg Raises: 40sec x1x10 FREE
Plank Jacks: 30sec x 2 x 10 Exercise 3 Butt Kicks: 20s/1/10 Knee Strikes: 20sec x1x10 FREE
Exercise 3 Exercise 3 Cross Climbers:20s/1/10 Exercise 3 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D5 – Burn Baby Burn ✅ D6 – Fireworks ✅ D7 – Power Burn ✅ D8 – Hot Landing  FREE
Burpees: 20sec x 3 x 5 Jumping Jacks: 20sec x 1 x 10 Push-ups: 6 x 2 x 10 Squats: 20sec x1x10 FREE
Burpees: 40sec x 3 x 5 High Knees: 20sec x 1 x 10 Punches: 20sec x 6 x 10 Jump Squats: 10sec x1x10 FREE
Exercise 3 Jumping Lunges: 20sec x 1 x 10 Exercise 3 Exercise 3 FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
 D1 – DBL Burn ✅ D2 – PWR Burn ✅ D3 – 1×1 Workout ✅ D4 – Total Burn ✅ FREE
High Knees: 30sec x 2 x 10 Half Jacks: 20sec x 6 x 10 Side-to-Side Hops: 60sec x 3 S Leg Kicks: 40sec x1x15 FREE
Mt Climbers: 30sec x 2 x 10 Push-ups: 6 x 2 x 10 Toe Tap Hops: 60sec x 3 OvHead Punches: 20sec x1x15 FREE
Exercise 3 Exercise 3 Squats: 60sec x 3 Exercise 3 FREE
Exercise 4 Exercise 4 High Knees: 60sec x 3 Exercise 4 FREE
Exercise 5 Exercise 5 Sprint Lunges: 60sec x 3 Exercise 4 FREE
Exercise 6 Exercise 6 Exercise 6 Exercise 4 FREE

 

20 misused English words that make smart people look silly – Quartz

by | Jun 21, 2015 | just Writing

We’re all tempted to use words that we’re not too familiar with. If this were the only problem, I wouldn’t have much to write about. That’s because we’re cautious with words we’re unsure of and, thus, they don’t create much of an issue for us. It’s the words that we think we’re using correctly that wreak the most havoc. We throw them around in meetings, e-mails and important documents (such as resumes and client reports), and they land, like fingernails across a chalkboard, on everyone who has to hear or read them. We’re all guilty of this from time to time, myself included.

Source: 20 misused English words that make smart people look silly – Quartz