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.
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 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
CrossClimbers: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
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.
A bout of lightheadedness can come from all sorts of things. To help prevent yourself from passing out, Dr. Steven Lamm suggests tensing up your leg muscles.
Beautiful Brains: Moody. Impulsive. Maddening. Why do teenagers act the way they do? Viewed through the eyes of evolution, their most exasperating traits may be the key to success as adults.
Although you know your teenager takes some chances, it can be a shock to hear about them.
One fine May morning not long ago my oldest son, 17 at the time, phoned to tell me that he had just spent a couple hours at the state police barracks. Apparently he had been driving “a little fast.” What, I asked, was “a little fast”? Turns out this product of my genes and loving care, the boy-man I had swaddled, coddled, cooed at, and then pushed and pulled to the brink of manhood, had been flying down the highway at 113 miles an hour.
Narrative: (Duration – 60:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 102° – 106°. It was a bit hot, but not as bad as previous days. Specifics: Did Stepper HIIT movements as indicated below (30:00 mins) – I worked out at level 2 for this series doing 15 rounds – really didn’t have any problems, body feels good. Afterwards I moved on to a 30 mins run on the Elliptical – Level 2 / 17° / 72-85 SPM. Motivational music – “Gospel to Levi”; one of my top five artist and this is one of my favorite albums. Levi Kreis is one of the most talented singer I know and I find his music compelling. Really enjoyed working out to this. 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 – 14 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 16
Protein Bar ✅
Shepherd’s Pie ✅
Fish, Grits & Baked Beans ✅
-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 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
DAY 16
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1877
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 54.20 (51.16+ 3.04) miles (Goal 90/ 35.80 remains) Total Calories: 25,151 (23,274+ 1877) (Goal 37,000/ 11,849 remains)
WORKOUT MIX OF THE DAY– Gospel According to Levi (Click here)
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
CrossClimbers: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
My Comments: I will be following this report on poverty in America by Matt Black and Trymaine Lee over the coming months. It is troubling that in Duval County (Jacksonville), where I live, over 1 in 5 families live below the poverty line, while just one county over, it is less than 1 in 10.
On June 18, 1983, Sally Ride became the first American woman to fly in space when the space shuttle Challenger launched on mission STS-7 from Pad 39A, Kennedy Space Center. One of her jobs was to call out “Roll program” seven seconds after launch. “I’ll guarantee that those were the hardest words I ever had to get out of my mouth,” she said later.
Narrative: (Duration – 60:00 mins) → My Run Log Today was another scorcher. The Heat Index was between 102° – 106°. Working out again today was a bear. Specifics: Did Flappy Bird HIIT movements as indicated below (30:00 mins) – I worked out at level I for this series doing 10 rounds – after round 5, the arm circles made my arms wobbly. Afterwards I moved on to a 30 mins run on the Elliptical – Level 1 / 17° / 79-85 SPM. The pace (7:40), but I was trying to hit 4 miles in the allotted time. I fell short by 0.14miles. Motivational music – “Workout Madness 3”; pretty middle of the road – but still cool, scroll down to check it out. That’s it for today – 15 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 15
Watermelon ✅
Pizza ✅
Pork Chop & Rice ✅
Cottage Cheese & Banana (yuck!) ✅
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
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.7
Total Calories: 1684
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 51.16 (47.30+ 3.86) miles (Goal 90/ 38.84 remains) Total Calories: 23,274 (21,590+ 1684) (Goal 37,000/ 13,726 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!
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.
In his 1995 essay, sociologist Robert Putnam warned of the increasing atomization of American society. The institutions of American social capital, he wrote, are on the decline: Attendance at public forums, religious groups, civic organizations, and even his eponymous bowling leagues have been steadily declining since the the heyday of the 1950s American suburban community. The social fabric of America is coming apart on the neighborhood level, wrote Putnam—and it’s only going to get worse.
Narrative: (Duration – 46:00 mins) → My Run Log Good workout day. Pushed through quite quickly and got it done – tomorrow is an off day. Specifics: Did Total Burn HIIT movements as indicated below (16 mins). Afterwards I moved on to 30 mins Level 1-2 run on the Elliptical – turned up the incline to 16; worked out at level I for this series doing 10 rounds. Motivational music – “Epic Energy”; I don’t have it downloaded so you can check it out at RockMyRun.com – slow to start, but picks up quite well. It is well worth the listen to. That’s it for today – 18 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 12
P. Bar/F.Toast (1 slice) ✅
Ham & Cheese Sandwich ✅
Pork Chops & Brown Rice ✅
Ice-Cream ✅
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
CrossClimbers:20s/1/10
Exercise 3
FREE
DAY 12
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1695
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 40.71 (36.84+ 3.87) miles (Goal 90/ 49.29 remains) Total Calories: 18,011 (16,316+ 1695) (Goal 37,000/ 18,989 remains)
Click me
WORKOUT MIX OF THE DAY– Epic Energy (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!
The employment database the government knows for certain was breached by hackers from China contains a wealth of information, some of it sensitive, about a federal employee’s career.
Federal officials said Friday that the massive intrusion was wider than acknowledged and that a database holding sensitive security clearance information also was compromised. But the Office of Personnel Management has said little about the employment data for 4 million active and former employees that it disclosed in early June was hacked. We’ve learned more about this database.
Narrative: (Duration – 52:00 mins) → My Run Log Another good workout day. I thought the Cross-Climbers were gonna kick my butt, but it was ok. It took me a while to get going, but once I did it was awesome. I also hit the treadmill for the first time today, doing intervals up to level 8. Specifics: Did Move It Move It HIIT movements as indicated below (32 mins). Afterwards I moved on to 30 mins Level 5-8 run on the Treadmill – pretty intense intervals. I worked out at level I for this series doing 10 rounds (actually did 11 total). Motivational music – “Super Twerk”; scroll down to check it out. That’s it for today – 19 more to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 11
Protein Bar ✅
Tuna Sandwich ✅
Chicken and Rice ✅
Ham Sandwich ✅
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
CrossClimbers:20s/1/10
Exercise 3
FREE
DAY 11
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1691
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 36.84 (33.74+ 3.10) miles (Goal 90/ 53.16 remains) Total Calories: 16,316 (14,625+ 1691) (Goal 37,000/ 20,684 remains)
WORKOUT MIX OF THE DAY– Super Twerk (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!
Narrative: (Duration – 66:00 mins) → My Run Log Pretty good workout today. Didn’t really get gassed at all until near the very end; it did push me a bit though, if I am being honest. Specifics: Did Blade Runner HIIT movements as indicated below (36 mins). Afterwards I moved on to 30 mins 15.0° / Level 2 run on the elliptical. I worked out at level I for this series doing 10 rounds (actually did 12 total tho). Motivational music for today was both from my “Workout Madness 6 & 7(HipHop Mix)” collection. I started with 7, but I just wasn’t feeling it – so I switched to 6, which gave me the additional boost. Scroll down to check them out. That’s it for today – 20 more to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 10
Protein Bar ✅
Tuna Sandwich ✅
Curried Chicken & Coconut Rice ✅
Jello / Cashew
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: 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
DAY 10
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1658
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 33.74 (30.54+ 3.20) miles (Goal 90/ 56.26 remains) Total Calories: 14,625 (12,969+ 1658) (Goal 37,000/ 22,375 remains)
WORKOUT MIX OF THE DAY (WARNING) 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! Workout Madness 6 & 7 (HipHop MegaMix – Very Explicit Lyrics) – Stop automated music at bottom of browser and click “Title”
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
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.
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
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.
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
Narrative: (Duration – 52:00 mins) → My Run Log Pretty good workout today. The fireworks definitely came on with the Jumping Lunges – they killed ma freaking thighs. I was wobbly for the final two sets and it burn like hell for the first 10 minutes of my run. Specifics: Did Fireworks HIIT movements as indicated below and then moved on to 30 mins 15.0° / Level 1-2 run on the elliptical. I workout at level I for this series doing 10 rounds. As I indicated above – thighs are screaming out – GET SOME!!!. Today I rocked my Workout Madness 5 (HipHop MegaMix) again – scroll down and take a look at its composition. That’s it for today 24 more to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 6
Protein Bar✅
Spinach & Mushroom Frittata ✅
will update-
will update-
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
Jumping Jacks: 10sec x1x10
FREE
Exercise 3
Jumping Lunges: 20sec x 1 x 10
Exercise 3
Exercise 3
FREE
DAY 6
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.8
Total Calories: 1615
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 20.29 (16.89+ 3.40) miles (Goal 90/ 69.71 remains) Total Calories: 7516 (5901+ 1615) (Goal 37,000/ 29,484 remains)
WORKOUT MIX OF THE DAY Workout Madness 5 (HipHop MegaMix) 1. Workout Madness 5 (HipHop MegaMix) 2. Lil Jon – Throw It Up (feat. The EastSide Boyz) [0:00] 3. Fort Minor – Remember The Name [2:43] 4. 50 Cent – Ready For War [4:48] 5. Notorious B.I.G. – Victory (feat. P.Diddy) [7:09] 6. 50 Cent – Outta Control (The Massacre) [9:30] 7. Nas – Hero (feat. Keri Hilson) [11:41] 8. Nas – Hate Me Now (feat. Puff Daddy) [14:01] 9. Linkin Park – We Made It (feat. Busta Rhymes) [16:27] 10. T.I. – Big Shit Poppin(Do It) [19:07] 11. Eminem – Till I Collapse (feat. Nate Dogg) [21:40] 12. Eminem – Lose Yourself [24:08] 13. DMX – X’ Gon Give It To Ya [26:39] 14. 50 Cent – Realest Killaz (feat. 2Pac) [29:07] 15 Roy Jones JR – Can’t Be Touched [31:55] 16. Roy Jones JR – Ya’ll Must Have Forgot [34:20] 17. The Game – One Blood (feat. Junior Reid) [36:41] 18. Rick Ross – Push It [39:10] 19. 50 Cent – In Da Club [41:37] 20. 50 Cent – Get Up [44:05] 21. 50 Cent – My Gun Go Off [46:30] 22. Birdman – Stuntin Like My Daddy (feat. Lil Wayne) [48:56] 23. T.I. – What You Know [51:21] 24. Meek Mill – Ima Boss (feat. Rick Ross) [53:52] 25. Wiz Khalifa – Black And Yellow [56
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Sometimes how you envision your retirement differs from how it actually plays out, and there may be periods of uncertainty. Another way to approach the discrepancy between your retirement dream and the reality is to adjust your expectations. If you have an appropriate long-term asset allocation plan that’s readjusted periodically and you live within your means, you can redefine your “ideal retirement” as you go.
Narrative: (Duration – 66:40 mins) → My Run Log Getting back to business after a day off. Pretty tough workout especially after round 3. Had good sleep last night so that was helpful. Specifics: Did Burn Baby Burn HIIT movements (essentially burpees) as indicated below and then moved on to 30 mins on the elliptical. I workout at level I for this series doing 5 rounds. No particular muscle aches right now, body is starting to calm down some – hoorah!. Music was on point as usual; today I rocked my Workout Madness 3 (HipHop MegaMix) – scroll down and take a look at its composition. That’s it for today 25 more to go. Good livin’…lean forward and keep on movin‘.
MEAL PLAN
1
2
3
4
DAY 5
Spinach & mushroom frittata ✅
2 Egg Salad ✅
Protein Bar ✅
Cottage Cheese & Pineapple ✅
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
Jumping Jacks: 10sec x1x10
FREE
Exercise 3
Jumping Lunges: 20sec x 1 x 10
Exercise 3
Exercise 3
FREE
DAY 5
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 995
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 16.89 (13.73+3.16) miles (Goal 90/ 73.11 remains) Total Calories: 5901 (4813+ 1088) (Goal 37,000/ 31,099 remains)
WORKOUT MIX OF THE DAY Workout Madness 3 (HipHop MegaMix) 1. 50 Cent feat. Eminem – Patiently Waiting 0:00 2. Three Six Mafia – Who Run It 4:41 3. DMX feat. Ruff Ryders – Get Wild 8:56 4. Dr.Dre ft. Snoop Dogg & Nate Dogg – The Next Episode 12:02 5. Rick Ross – Hustlin’ 14:42 6. Ludacris feat. Young Jeezy – Grew Up A Screw Up 18:29 7. 50 Cent feat. Snoop Dogg – Oh No 22:23 8. The Game feat. Lil’ Wayne – Red Nation 26:09 9. Three Six Mafia feat. Tiesto – Feel It 29:55 10. E-40 feat. Shawty Lo – Break Ya Ankles 33:22 11. Cam’ron feat. Vado – Fuck The Other Side 36:52 12. Lloyd Banks feat. Swizz Beatz, Kanye West, Ryan Leslie & Fabolous – Start It Up 40:14 13. Young Jeezy feat. Kanye West – Put On 44:58 14. Lil’ Eazy feat. Bone – This Aint A Game 49:53 15. 50 Cent – You Should Be Dead 53:54 16. Ice Cube – Do Ya Thang 56:49 17. Young Buck – Rock N’ Roll 1:00:38 18. Tech N9ne – Who Do I Catch 1:03:30 19. Brotha Lynch Hung feat. Tech N9ne & Hopsin – Stabbed 1:07:35 20. Killa Kyleon feat. Bun B – Bodies Hit The Floor 1:11:40 21. Immortal Technique – Crimes Of The Heart Part 2 1:15:26 22. Hollywood Undead – Undead 1:18:47 23. Eminem – Underground 1:23:10 24. Pusha T ft. Tyler The Creator – Trouble On My Mind 1:27:57 25. 2 Pac – Last Muthafucka Breathin’ 1:31:44 26. Busta Rhymes – Break Ya Neck 1:35:48 27. Ice Cube – It Takes A Nation 1:39:34 28. Lil Jon & The East Side Boyz – Throw It Up 1:42:57
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Narrative: (Duration – 56:19 mins) → My Nike Link Relatively good day. Had to workout later than I planned due having to get a few tasks done and a late evening headache due to poor sleep last night. I will definitely have to work a bit harder in the sleep department. Generally an easier workout today though; that’s cool, plus tomorrow is a down day – YaY!!!. Specifics: Did Total Burn HIIT movements as indicated below and then moved on to 30 mins on the elliptical. I workout at level II for this series doing 15 rounds (10 before run and 5 afterwards). Calves are calming down now, not as bad as a couple days ago. Now it seems that the Glutes are kicking in, but then again – tomorrow they will get some rest. Music was on point for this workout – I pulled out the RockMyRun – Super Twerk – scroll down and take a look at its composition. It truly is one of my favorites; get the job done every time. That’s it for today 26 more to go. Good livin’…lean forward and keep on movin‘.
MEAL PLAN
1
2
3
4
DAY 4
Oatmeal ✅
DBL Turkey Cheese Burger ✅
2x Slices Pizza Awesome AL’s) ✅
Cottage Cheese & Pineapple ✅
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 x10
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
DAY 4
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 977
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 13.73 (10.22+3.51) miles (Goal 90/ 76.27 remains) Total Calories:4813 (2724+ 1112) (Goal 37,000/ 32,187 remains)
Ask if you want it
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
Narrative: (Duration – 67:00 mins) → My Nike Link I am not exactly on easy street but I am certainly warming up to this whole experience. Specifics: Did 1×1 Workout HIIT movements as indicated below and then moved on to 30 mins on the elliptical. No iPOD issues today; much better prepared. I ended up doing 3 rounds, but could have probably push out a couple more. Calves were screaming after yesterday’s workout so I pulled back a bit, as the toe-tap hops and high knees were smashing them hard. I hit the calves with some electro-stimulation later in the evening. For this workout I primarily listened to Workout Madness 7 (HipHop) . I also switched to Jason Derulo for the Cardio, but I will share a bit more about that in subsequent posts. That’s it for today 27 more to go. Good livin’…lean forward and keep on movin‘.
MEAL PLAN
1
2
3
4
DAY 3
Oatmeal ✅
Egg & Tuna Salad ✅
Salmon & Broccoli (Rice) ✅
Cottage Cheese & Pineapple ✅
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 x1x10
FREE
Mt Climbers: 30sec x 2 x 10
Push-ups: 6 x 2 x10
Toe Tap Hops: 60sec x 3
OvHead Punches: 20sec x1x10
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
DAY 3
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.5
Total Calories: 1112
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS Total Distance: 10.22 (7.0+3.22) miles (Goal 90/ 79.78 remains) Total Calories: 3836 (2724+ 1112) (Goal 37,000/ 33,164 remains)
WORKOUT MIX OF THE DAY Workout Madness 7 (HipHop MegaMix) 1. Laudacris- Act A Fool 2. Eminem-Till I Collapse 3. Eminem ft. 50Cent- You don`t know 4. DJ Shadow – Six days 5. Fast Lane ft. Eminem – Bad Meets Evil 6. 2 Chainz ft. Wiz Kalifa – We Own 7. 50Cent – Ready for war 8. Ja Rule ft. Vita – Fourious 9. Don Omar ft. Tego Calderon – Bandolero 10. Nas – I can 11. Daddy Yankee – Gasolina 12. Eminem – Like Toy Soldiers 13. Raptile ft. Da Lioness Cronite – Handz Up 14. Grits – My Life Be Like 15. Deep enough ( live ) 16. Pitbull – Oye 17. Eminem – Sing For The Moment 18. Pump It Loud ( The fast and the fourious ) 19. Eminem ft Laudacris – Second Chance 20. 8 Ball – Handz In The Air 21. Eminem – Lose Yourself
For 50 years, NASA has been “suiting up” for spacewalking. In this Feb. 7, 1984 photograph of the first untethered spacewalk, NASA astronaut Bruce McCandless is in the midst of the first “field” tryout of a nitrogen-propelled backpack device called the Manned Maneuvering Unit (MMU).
