Narrative: (Duration – 50:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 109° – 113°. Working out again today was a bear. Specifics: Did Hopper HIIT movements as indicated below (20:00 mins) – I worked out at level I for this series doing 5 rounds. Afterwards I moved on to a 30 mins run on the Elliptical – Level 3 / 17° / 72-80 SPM. Motivational music – “Workout Madness 1 and 2”; I haven’t added them to the list below…will do later. That’s it for today – 16 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 14
Protein Bar/ Banana ✅
Frittata ✅
Watermelon ✅
-will update
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 x1x10
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x10
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
DAY 14
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.3
Total Calories: 1579
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 47.30 (44.13+ 3.17) miles (Goal 90/ 42.70 remains) Total Calories: 21,590 (20,011+ 1579) (Goal 37,000/ 15,410 remains)
WORKOUT MIX OF THE DAY– Workout Madness 3 (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 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!
NASA’s Stratospheric Observatory for Infrared Astronomy (SOFIA) takes off from Palmdale, California at sunset. SOFIA is a partnership of NASA and the German Aerospace Center (DLR); NASA and DLR have collaborated on a range of activities and signed agreements on June 16 to work together to reduce aircraft noise and advance research into rotorcraft.
When presented with a true-or-false quiz on Social Security, only one person — out of more than 1,500 tested– answered all 10 questions correctly, according to the report from MassMutual.
There’s no denying that Social Security is confusing. But many people — including those close to retirement age — struggle to grasp even the basics.
Only 28 percent of people passed a 10-question true or false quiz on Social Security benefits, according to a study by MassMutual Life Insurance Company. Just one person out of the more than 1,500 who took the test answered all 10 questions correctly. (A passing score was answering eight out of the 10 questions correctly.)
Narrative: (Duration – 58:20 mins) → My Run Log WoW! was it hot today or what? The friggin’ heat index was between 99° – 105°. Working out was a bear. Specifics: Did Burn Baby Burn HIIT movements as indicated below (28:20 mins). Afterwards I moved on to a 30 mins Level 3 run on the Elliptical – inclined at 15°. I worked out at level I for this series doing 5 rounds. Motivational music – “Workout Madness 3”; scroll down to check it out. It is well worth the listen to. That’s it for today – 17 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 13
Protein Bar ✅
AL’s Cheese Pizza ✅
Cottage Cheese & Pineapple
–
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 x1x10
FREE
Exercise 2
Side-to-side Single Leg Hop: 30sec/1/10
Raised Arm Circles: 30sec/1/10
Reverse Lunges: 20sec x1x10
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
DAY 13
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 44.13 (40.71+ 3.42) miles (Goal 90/ 45.87 remains) Total Calories: 20,011 (18,011+ 2000) (Goal 37,000/ 16,989 remains)
WORKOUT MIX OF THE DAY– Workout Madness 3 (Explicit Lyrics) – Stop automated music at bottom of browser and click “Title” 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!
Rigorous scientific research suggests your astrological sign actually might have more to do with your health than you think.
For much of history, astronomy and astrology were a big part of medicine. Nearly 2,500 years ago, Hippocrates, the father of Western medicine, observed a connection between the movements of the stars and disease,writing that “the contribution of astronomy to medicine is not a small one but a very great one indeed.” Doctors of the time believed the movements of the celestial bodies, which were used for marking the passage of time, had a powerful influence on one’s health.
