by Rupe | Jun 11, 2015 | Fitness
Narrative: (Duration – 63:00 mins) → My Run Log
Never thought Jumping Jacks could kick my butt – but tying these two Jacks together accomplished just that. Specifics: Did Double Burn HIIT movements as indicated below (33 mins). Afterwards I moved on to 30 mins 15.0° / Level 1-2 run on the elliptical. I worked out at level I for this series doing 10 rounds. Today I “Super Twerked” it all the way to the end again – scroll down and take a look at its composition. That’s it for today 21 more to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 9 |
Protein Bar ✅ |
Cottage Cheese & Pineapple ✅ |
Pork Chop & Potato ✅ |
Yogurt ✅ |
| 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 10 |
Lunge Step Ups: 20secs x 1 x 10 |
Side Leg Raises: 40sec x1x10 |
FREE |
| Plank Jacks: 30sec x 2 x 10 |
Exercise 3 |
Butt Kicks: 20sec x 1x 10 |
Knee Strikes: 20sec x1x10 |
FREE |
Exercise 3 |
Exercise 3 |
Cross Climbers: 20sec x 1 x 10 |
Exercise 3 |
FREE |
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1665
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 30.54 (27.02 + 3.52) miles (Goal 90 / 59.46 remains)
Total Calories: 12,969 (11,304 + 1665) (Goal 37,000/ 24,031 remains)
WORKOUT MIX OF THE DAY
RockMyRun – Super Twerk
1. Bend Ova Lil Jon ft Tyga
2. Blow (Shake Your Tambourine) Dienvy
3. Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4. Drama (Party Favor Remix) Bro Safari & UFO!
5. Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6. Choppa Style (Mastamonk & Circle Remix) Choppa
7. No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8. Stickem DJ Sub Zero
9. Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10. Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11. Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12. Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13. Twurnt (DJ Valid Twerk Edit) G-Buck
14. 2THAWALL JayCeeOh & Woogie
15. Siri Says (Jay Dabhi Twerk Remix) Zool
16. Love You DJ Serafin
17. Animals (Ice Creamz Twerk Remix) Maroon 5
18. Chandelier (Dienvy Twerk Remix) Sia
19. Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20. Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21. Party With Weirdos Jus Ske & DJ Cruz
22. Pop That Thang Caked Up
23. Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24. BaDINGA! TWRK
25. Trumpets (Dustin Que Remix) Jason Derulo
26. L.A. Love (La La) (Strip & Baroud Remix) Fergie
27. Super Twerk DJ Fuji & Knux
28. Sandstorm (Danger Ultra Twerk Bootleg) Darude
29. Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30. Get Me Bodied (Mayeda Twerk Remix) Beyonce
31. Boy Oh Boy (TWRK Edit) GTA & Diplo
32. Gorilla (Dj Valid Twerk Remix) Bruno Mars
33. Let Her Go (Caked Up Twerk Remix) Passenger
34. TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35. Raunchy BABYSTEPS
36. Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37. Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38. Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39. Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40. Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41. I’m Just Rocking Dustin Que & Buffalo Stille
42. Boom Clap (LHK Remix) Charli XCX
43. This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44. Rattlesnake Foxsky
45. Mama Said Knock You Out (Mister Black Remix) LL Cool J
46. Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47. Blow (Shake Your Tambourine) Dienvy
48. Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49. Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50. Calabria (Deville Twerk Remix) Enur
51. Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52. Boom Boom Ruen & Mister Gray
53. Say Aah (Knock2 Twerk Remix) Trey Songz
54. We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55. Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56. Dat Booty Tropkillaz & Party Favor
57. Sweat Party Favor ft Toy Connor
58. Work It (Chris Bushnell Remix) Missy Elliot
| 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 |
by Rupe | Jun 10, 2015 | Inspiration
This galaxy, known as NGC 6503, has found itself in a lonely position, at the edge of a strangely empty patch of space called the Local Void.
Most galaxies are clumped together in groups or clusters. A neighboring galaxy is never far away. But this galaxy, known as NGC 6503, has found itself in a lonely position, at the edge of a strangely empty patch of space called the Local Void.
The Local Void is a huge stretch of space that is at least 150 million light-years across. It seems completely empty of stars or galaxies. The galaxy’s odd location on the edge of this never-land led stargazer Stephen James O’Meara to dub it the “Lost-In-Space galaxy” in his 2007 book, Hidden Treasures.
Source: Lonely Galaxy Lost in Space | NASA
My Comments: I am always just awed by the powerful views from space. Check these out.
by Rupe | Jun 10, 2015 | Fitness
Narrative: (Duration – 56:00 mins) → My Run Log
After a few hard days, here I get a workout that I actually got through with very few bumps (thighs were burning tho – can’t lie). I am either getting acclimated, if that’s possible, or it was just an easy fluke. At any rate, tomorrow is a “down day” so I am looking forward to the break. Specifics: Did Hot Landing HIIT movements as indicated below (16mins). I then followed this up with the “Daily Dare” – 10 min non-stop run of exercise movements (Jumping Jacks, Punches, Toe-touches, Half Jacks, Overhead Punches). Afterwards I moved on to 30 mins 15.0° / Level 1-2 run on the elliptical. I worked out at level I for this series doing 10 rounds. Today I “Super Twerked” it all the way to the end – scroll down and take a look at its composition. That’s it for today 22 more to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 8 |
Yogurt & Banana |
Spinach & Brocoli Firtatta |
Pork Chop & Baked Potato- |
– |
| 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 |
DAY 8
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1927
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 27.02 (23.62 + 3.40) miles (Goal 90 / 62.98 remains)
Total Calories: 11304 (9377 + 1927) (Goal 37,000/ 25,696 remains)
WORKOUT MIX OF THE DAY
RockMyRun – Super Twerk
1. Bend Ova Lil Jon ft Tyga
2. Blow (Shake Your Tambourine) Dienvy
3. Problem (Kassiano Twerk Remix) Ariana Grande ft. Iggy Azalea
4. Drama (Party Favor Remix) Bro Safari & UFO!
5. Turn Down For What (Chris Villa Party Up Slam Edit) DJ Snake & Lil Jon
6. Choppa Style (Mastamonk & Circle Remix) Choppa
7. No Mediocre (Noodles Remix) T.I. ft. Iggy Azalea
8. Stickem DJ Sub Zero
9. Show Me (Dj Dexterous Remix) Kid Ink ft. Chris Brown
10. Here Comes The Hotstepper (Mayeda Twerk Remix) Ini Kamoze
11. Be Faithful (Hot Damage VIP Twerk Edit) Crooklyn Clan ft. Fatman Scoop
12. Royals (Mighty Mi & Slugworth Le’Twerk Mix) Lorde
13. Twurnt (DJ Valid Twerk Edit) G-Buck
14. 2THAWALL JayCeeOh & Woogie
15. Siri Says (Jay Dabhi Twerk Remix) Zool
16. Love You DJ Serafin
17. Animals (Ice Creamz Twerk Remix) Maroon 5
18. Chandelier (Dienvy Twerk Remix) Sia
19. Get Low (Tall Boys Hype Edit) Dillon Francis & DJ Snake ft. Lil Jon
20. Don’t Tell Em (DaaHYPE Twerk Edit) Jeremih Ft. YG
21. Party With Weirdos Jus Ske & DJ Cruz
22. Pop That Thang Caked Up
23. Heads High (Mozes x Kid Kobra Twerk Remix) Mr. Vegas
24. BaDINGA! TWRK
25. Trumpets (Dustin Que Remix) Jason Derulo
26. L.A. Love (La La) (Strip & Baroud Remix) Fergie
27. Super Twerk DJ Fuji & Knux
28. Sandstorm (Danger Ultra Twerk Bootleg) Darude
29. Public Service Announcement (BillyBeats 2014 Twerk Remix) Jay-Z
30. Get Me Bodied (Mayeda Twerk Remix) Beyonce
31. Boy Oh Boy (TWRK Edit) GTA & Diplo
32. Gorilla (Dj Valid Twerk Remix) Bruno Mars
33. Let Her Go (Caked Up Twerk Remix) Passenger
34. TwerkYourEnthusiasm (DJDennisJ Clean Edit) Hot Damage ft Jason Perez
35. Raunchy BABYSTEPS
36. Come On To Me (Dj Valid Twerk Remix) Major Lazer ft Sean Paul
37. Rumpshaker (Zebo Twerk Remix) Wreckx-N-Effect
38. Pigeons Express Yo Self (Mastamonk Bootleg) Milo & Otis x Diplo
39. Gimme The Light (Mastamonk Twerk Remix) Sean Paul
40. Rather Be (Mighty Mi & Slugworth Le’Twerk Mix) Clean Bandit ft Jess Glynne
41. I’m Just Rocking Dustin Que & Buffalo Stille
42. Boom Clap (LHK Remix) Charli XCX
43. This Is How We Do It (Mayeda Twerk Remix) Montell Jordan
44. Rattlesnake Foxsky
45. Mama Said Knock You Out (Mister Black Remix) LL Cool J
46. Outta Your Mind (Eric D-Lux Twerk Remix) Lil Jon
47. Blow (Shake Your Tambourine) Dienvy
48. Hypnotize (MVXXA Twerk Edit) The Notorious B.I.G.
49. Shake That Monkey (J. Espinosa & Clayton William 2014 Twerk Remix) Too Short ft. Lil Jon
50. Calabria (Deville Twerk Remix) Enur
51. Drunk In Love (Valid vs Diplo Twerk Remix) Beyonce
52. Boom Boom Ruen & Mister Gray
53. Say Aah (Knock2 Twerk Remix) Trey Songz
54. We Like To Party (Mastamonk Festival Twerk Remix) Showtek
55. Recess (Mastamonk Remix) Skrillex x Kill The Noise x Fatman Scoop
56. Dat Booty Tropkillaz & Party Favor
57. Sweat Party Favor ft Toy Connor
58. Work It (Chris Bushnell Remix) Missy Elliot
| 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 |
by Rupe | Jun 9, 2015 | Health-Wellness-Sex
Katherine Wilemon Ella
A federal advisory committee this week will decide whether to recommend approval of the first in a new class of drugs many experts believe could significantly cut the risk of strokes and heart attacks, a leading cause of death for Americans.
The highly-anticipated new drugs have been shown in clinical trials to sharply reduce levels of bad, or LDL cholesterol, representing the first major advance in the area since widely used statin drugs hit the market in the late 1980s.
Source: Could these new drugs save Americans from heart attacks?
My Comments: Statins are working pretty much for me right now, but if there are more effective and safe drugs out there, bring them on baby!
by Rupe | Jun 8, 2015 | Fitness
Narrative: (Duration – 74:00 mins) → My Run Log
This was sort of a long workout, but I liked it a lot. I felt like I was training for a boxing match; arms started to get rubbery after about the 30th minute. Specifics: Did Power Burn HIIT movements as indicated below (44mins) and then moved on to 30 mins 15.0° / Level 1-2 run on the elliptical. I worked out at level I for this series doing 10 rounds. Today I rocked one my favorite workout albums – Jason Derulo’s – “Talk Dirty” – scroll down and take a look at its composition. That’s it for today 23 more to go. Good livin’…lean forward and keep movin‘.
| MEAL PLAN |
|
1 |
2 |
3 |
4 |
| DAY 7 |
Protein Bar ✅ |
Red Beans & Rice ✅ |
Ziti & Shrimp Alfredo ✅ |
Ice-cream ✅ |
| 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 |
DAY 7
METRICS
Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1615
GOALSTATISTICS
Weight (Day 1, 15, 30): 186.4 LBS
Total Distance: 23.62 (20.29 + 3.33) miles (Goal 90 / 66.38 remains)
Total Calories: 9377 (7516 + 1861) (Goal 37,000/ 27,623 remains)
WORKOUT MIX OF THE DAY
Jason Derulo – Talk Dirty
1. Talk Dirty (feat. 2 Chainz)
2. Wiggle (feat. Snoop Dogg)
3. Trumpets
4. Bubblegum (feat. Tyga)
5. Vertigo (feat. Jordin Sparks)
6. Kama Sutra (feat. Kid Ink)
7. Zipper
8. The Other Side
9. With The Lights On
10. Stupid Love
11. Marry Me
| 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 |
