Excellent question. And before I explain the real answer, which is rather mind-bending, here are some previous arguments and why they are wrong.
Myth 1: We die to make room for younger generations.
Genes are selfish, and each individual body is a vehicle for a collection of genes. These genes are selected to favor the survival of copies of themselves. Since parents and offspring use the same resources, the death of a parent creates room ecologically for just one offspring.
There was a time when I vowed to never bring another black child into this world. “For what?” I thought. “To be beaten, to be caged, to be taught to hate himself and everyone who shares the same skin as him?”
“The day you were born, there was a pine box and a prison cell built with your name on it.”
Throughout my childhood and adolescence, my father said that to me countless times, especially just as I was walking out the door. The first time I remember hearing those words, I had to have been about six or seven; I was so young, I didn’t really understand what he meant. I had yet to grasp the burden that comes with being young and black and male in America. It just sounded scary, and after hearing it—given what little I understood about race at the time—I was left with the distinct feeling that I was cursed.
Retiring abroad is about more than adventure, travel and romanticism. Your dollar can go far, too.
The concept of moving abroad in retirement is usually associated with adventure, good food and the freedom to explore other parts of the world.
But the main factor that motivates people to actually spend their later years abroad is often affordability, says Kathleen Peddicord, publisher of Live and Invest Overseas, a resource for retirees that publishes an annual ranking ofthe 21 best places to retire overseas.
The next time you hear someone say it, you can tell them it simply isn’t true.
There’s a popular rule you’ve probably heard before about losing weight: for every 3,500 calories you shed from your diet, you’ll lose a pound. But just because everyone, including nutritionists with graduate degrees, keep repeating this doesn’t make it true.
In fact, it’s a total myth.
“I see dietitians using it all the time, making recommendations based off of it,” said Kevin Hall, who is a researcher at the National Institute of Diabetes
On July 22, in announcing the federal indictment of Charleston killer Dylann Roof, Attorney General Loretta Lynch commented that the expression of forgiveness offered by the victims’ families is “an incredible lesson and message for us all.”
Forgiveness and grace are, indeed, hallmarks of the Black Church.
Since slavery, the church has been a formidable force for the survival of blacks in an America still grappling with the residual effects of white supremacy.
My Comments: As someone once said – If there is a heaven, black folks should go there directly, as we have already caught Hell here on Earth. God – you listening?
Is there life after death? We recognize the radical disruption that death represents. In a moment, your memories, your experiences, your personality all seem to disappear. With your last breath, you cease to exist. From dust you came and to dust you return.
For too long, after tragedies like Charleston, black America has had to mute our unspoken anger. We must be able to express it, and white America must confront the residual racism that still persists in our society.
I came across this really intriguing question a few day ago in my readings. You might find it somewhat geeky if math is not your thing; otherwise, let curiosity lead you.
In the very first lecture, a Mathematics PhD student, Alexander Farrugia’s class was greeted with the mathematical argument below by his lecturer. The argument states the 1 = -1. They had to spot what was wrong with it. The symbol means the square root.
Narrative: (Duration – 51:26 mins) → My Run Log Really great way to end my 30 day challenge. After a pretty intense day yesterday, today was ending on an intense and measured workout. Specifics: Did Need for Speed HIIT movements as indicated below (21:00 mins). Afterwards, I moved to 30 mins on the Elliptical – 19° incline/80-90SPM/Level 2. Motivational music – My RockMyRun weekly suggestion sent me this new mix Twerk Out (RockMyRun). It was ok, although there are better ones that already have in my repertoire. At any rate it worked for this workout, so I will have to see if I will use it again. Scroll down below to check it out.
Summary:
It was really an enjoyable albeit challenging 30 days of working to a successful end. I pretty much met all my wickets for this phase; see the “Statistic Metric” below. Looking forward to starting next phase in 2 weeks or earlier. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 30
Curry Chicken ✅
Yogurt ✅
Curry Chicken ✅
Whoopie Cookies
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn
D30 – Need for Speed
Rest
Rest
Rest
Burpees: 180sec/1/5 ✅
Knees Strikes: 20sec/1/10
Rest
Rest
Rest
Exercise 2
Lunge Step-Ups: 20sec/1/10
Rest
Rest
Rest
Exercise 3
High Knees: 20sec/1/10
Rest
Rest
Rest
Exercise 4
Exercise 4
Rest
Rest4
Rest
DAY 30
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 1658
GOAL STATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS ; 178.7 LBS (Net Loss – 7.7 LBS) Total Distance: 103.20 (97.49+ 5.71) miles (Goal 90/ + 13.20 over) Total Calories: 53,331 (51,673+ 1658) (Goal 37,000/ +16,331)
WORKOUT MIX OF THE DAY– The Twerk Out (RockMyRun) – Stop automated music at bottom of browser and “play it 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 – 117:26 mins) → My Run Log Oh yeah – bring the friggin’ pain again! If y’all don’t know – 420 Burpees along with a few 6-count Body Builders aren’t a cakewalk at all. One day away from completing this challenge, I literally, for the first ime, had to extend my rest period. This was a demanding workout – but was nonetheless character building. Specifics: Did Burn Baby Burn HIIT movements as indicated below (87:26 mins) – This was supposed to be a 57 min workout plus cardio, but after about 3 rounds, I knew I wasn’t gonna just sprint through it. I thought about cutting the number of reps by 1/2 to 5, but I have not compromise thus far in this challenge and 1 day before the end, I had to push through – thus, the extra time. And guess what – no shame in the game yo. Afterwards, I moved to 30 mins on the Elliptical – 19° incline/71-79SPM/Level 1. Motivational music – Still another day trying to work out the music portion of my workout. I am streamling all my music that I used for workout in the past and realizing that some work as good motivators still, while others have just lost their effect. Today, I listened to some Reggae – (Buju Banton, Dana KIng) and some Eminem and DMX (always on point), but my earphones are in for warranty replacements right now, so I had to keep the music down on my speakers, due to the colorful nature of DMX and Eminem’s words, so I couldn’t get the pumped up effects. At any rate, tomorrow is the final day of this challenge and I must admit – I am feeling a bit nostalgic – it really was a good process. I will make my final measurement tomorrow, after my workout – need to ensure I work off all my water, and before my first meal. That’s it for today – only 1 more days to go. Good livin’…lean forward and keep movin‘.
Update – 7/7/2015: Just revisit my workout and realized that I actually worked out at Level 2. So while I would be able to workout at Level 1 (5 rounds) with some effort, it would not have been has intense as it felt, working out at Level 2. I feel much better now about the whole thing. Can’t wait to get started on my next challenge. Oyeah!
MEAL PLAN
1
2
3
4
DAY 29
Frittata ✅
Chicken Wrap ✅
-will update
-will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D29 – Burn Baby Burn
D30 – Need for Speed
Rest
Rest
Rest
Burpees: 180sec/1/5 ✅
Knees Strikes: 20sec/1/10
Rest
Rest
Rest
Exercise 2
Lunge Step-Ups: 20sec/1/10
Rest
Rest
Rest
Exercise 3
High Knees: 20sec/1/10
Rest
Rest
Rest
Exercise 4
Exercise 4
Rest
Rest4
Rest
DAY 29
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 9.0
Total Calories: 2548
Various (RockMyRun) – 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 – 49:00 mins) → My Run Log Quick and painful leg scorcher today. Good way to end the week. Specifics: Did Another Hot Landing HIIT movements as indicated below (19:00 mins) – considered working out at level 2, but got to 5 rounds and realize that 10 reps were probably gonna do me in. I remained at level 1 for this series doing 10 rounds. Afterwards, I moved to 30 mins on the Treadmill – 4-12° incline/4.50-MPH. Motivational music – Still trying to work this out, listened to some Keyshia Cole and Justin Timberlake to pass the time. Will have to get this worked out by Monday, so that I can finish this phase strong. That’s it for today – only 2 more days to go, but tomorrow is a day-off. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 28
Ham Sandwich ✅
Cottage Cheese & Pineapple ✅
Gumbo ✅
Icecream ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks ✅
D27 – Power Burn✅
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 28
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.5
Total Calories: 1616
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 94.37 (91.94+ 2.43) miles (Goal 90/ + 4.37 over) Total Calories: 49,125 (47,509+ 1616) (Goal 37,000/ +12,125)
WORKOUT MIX OF THE DAY– Super Twerk (RockMyRun) – 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 – 85:00 mins) → My Run Log Approximately 7,200 Punches and 120 Push-ups – I have never done any workout like this before; arms are about to fall off, traps are burning – the Body is definitely at War! Specifics: Did Power Burn HIIT movements as indicated below (55:00 mins) – I worked out at level 1 for this series doing 10 rounds, but I doubled up on push-ups. Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-1. Motivational music – This was a disaster today. Started working out with Cheyenne, so the music had to be appropriate, and just couldn’t get a good flow. I ended up listening to some crap and then coming back to my “Super Twerk (RockMyRun)” mix once Cheyenne was finished and left. Scroll down to check it out. That’s it for today – 3 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 27
Smoke Ham & Turkey Sandwich ✅
Rice & Beans ✅
– will update
– will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks ✅
D27 – Power Burn✅
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 27
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 7.0
Total Calories: 2649
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 91.94 (88.19+ 3.75) miles (Goal 90/ +1.94 over) Total Calories: 47,509 (44,860+ 2649) (Goal 37,000/ +10,509)
WORKOUT MIX OF THE DAY– Super Twerk (RockMyRun) – 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!
He who could address this audience without a quailing sensation, has stronger nerves than I have. I do not remember ever to have appeared as a speaker before any assembly more shrinkingly, nor with greater distrust of my ability, than I do this day. A feeling has crept over me, quite unfavorable to the exercise of my limited powers of speech. The task before me is one which requires much previous thought and study for its proper performance. I know that apologies of this sort are generally considered flat and unmeaning. I trust, however, that mine will not be so … Click source below to read the entire speech.
My Comments: This is an absolute must read for all who care about humanity. It is a bit long, but Douglass poses several important questions that get to the heart of what the 4th of July really means in the context of our shared history. Great stuff!
Trained in Jamaica, ranked 102nd in the world, Brown pulled off a major upset of the two-time champion Nadal.
He was trained in his father’s home country of Jamaica, but now plays for his mother’s native Germany, according to The Independent. Today, Dustin Brown, ranked 102nd in the world, is celebrating a stunner in the tennis world, knocking out two-time Wimbledon champ Rafael Nadal in four sets: 7-5, 3-6, 6-4, 6-4. It’s the first time in years that Nadal has been sent home in the first week of the tournament.
Narrative: (Duration – 71:00 mins) → My Run Log 1440 Jumping Jacks in a workout – that was what it took to get to the other side of the workout day. I swear I was back out on the grinder and could hear the Drill Instruction shouting – “The next exercise will be Jumping Jacks. Jumping Jack is a 4-count exercise, I’ll count the cadence, you’ll count the repetition – READY?!! Oh yeah, I was back there y’all for a minute. Specifics: Did Jacks HIIT movements as indicated below (41:00 mins) – I worked out at level 1 for this series doing 10 rounds. Afterwards I moved on to 30 mins on the Elliptical – 18° incline/80-85 RPM/Resistance-3. Motivational music – “Hustle Hard (RockMyRun)” – Tested this out today and had to switch it off after awhile due to too much profanity. I don’t mind profanity generally but too much kills the vibe. You can scroll down to check it out. That’s it for today – 4 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 26
French Toast ✅
Protein Bar ✅
Shrimp & Chicken Gumbo-ish ✅
Jello ✅
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks ✅
D27 – Power Burn
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 26
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2219
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 88.19 (84.76+ 3.43) miles (Goal 90/ 1.81 remains) Total Calories: 44,860 (42,641+ 2219) (Goal 37,000/ +7,860)
WORKOUT MIX OF THE DAY– Hustle Hard (Click Graphic below to see listing and listen)
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
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30&15sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
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
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
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Narrative: (Duration – 55:00 mins) → My Run Log Today was a pretty tough push, but this wouldn’t be a challenge if you didn’t have to push right? The hard part was primarily due to the extended time over which the movements needed to be held (60 sec). My intent was to workout at level 2 by doing 4 rounds, but I tell you what, I got to the end of Round 3 and the Fly Steps said – enough ur done! Specifics: Did 1&1 Workout HIIT movements as indicated below (25:00 mins) – I worked out at level 1 for this series doing 3 rounds. Afterwards I moved on to 30 mins on the Elliptical – 17° incline/80-85 RPM/Resistance-3. Motivational music – “Spring Fever (RockMyRun)” – Like it enough during my last workout, I decided to run it again. Scroll down to check it out the link to it. That’s it for today – 5 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 25
3xPancakes ✅
Chicken Burritos ✅
2-Egg Salad ✅
– will update
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
D25 – 1&1 Workout✅
D26 – Jacks
D27 – Power Burn
D28 – Another Hot Landing
FREE
Fly Steps: 60sec/1/3
Jacks: 120sec/1/10
Push-ups: 4 x 2 x 10
Squats: 20sec x1x15
FREE
Toe Tap Hops: 60sec/1/3
Exercise 2
Punches: 40sec x 6 x 10
Jumping Squats: 20sec x1x15
FREE
Lunge Step Up: 60sec/1/3
Exercise 3
Exercise 3
Exercise 3
FREE
High Knees: 60sec/1/3
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 25
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 8.0
Total Calories: 1852
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 84.76 (80.93+ 3.83) miles (Goal 90/ 5.24 remains) Total Calories: 42,641 (40,789+ 1852) (Goal 37,000/ +5,641)
WORKOUT MIX OF THE DAY– Spring Fever (Click Graphic below to see listing and listen)
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
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30&15sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
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
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
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Waiting till 70 is often advised due to longer life spans, but sometimes starting sooner makes most sense.
If there is one piece of advice that financial advisers seem nearly unanimous on, it’s Social Security and when you should take it. If you can, wait till you’re 70. You could double your monthly check.
Granted, it may be good advice, but few people take it. It makes you wonder: Is there a disconnect between financial planners and “real people”?
My Comments: Well, not too long ago, the doomsayers said that Social Security won’t be around for much longer. I kinda take a different view. I believe it will. I believe it will be around for a very long time.
Based on my life experience, including introspection and observations of others, and my readings in Psychology, Economics, History, Biology, and Neuroscience, I’d say this is what exists:
1. People who have a mixture of selfless and selfish drives, who sometimes give into the latter. Example: a husband who loves his wife but who gives into an impulse (or a series of impulses) and cheats on her.
My Comments: These are some really good insights from Quora contributors on whether or not bad people exist. I for one believe that there are people whose nature (beyond pathology) it is to do bad things – so by extension – yes, there are bad people in this world and that the world could certainly do without!
Skype, Microsoft’s voice over IP software, has been shown to be insecure on various levels over the years. The Snowden leaks have revealed it to be more of a mass surveillance malware than a secure communications platform.
“You have the same number of hours in the day as Beyoncé.”
Everyone knows someone who works full time, volunteers, runs a successful blog, and somehow still finds time to go grocery shopping, cook organic Instagram-worthy meals, foster a loving relationship, walk his or her adorable Boston Terrier, and, oh — train for a half marathon.
These kinds of “super-achievers” have the same number of hours in the day as the rest of us, but somehow, they always seem to get more done. How do they do it?
As a psychologist and life coach who has spent thousands of hours working with clients over the past 28 years — including hundreds of hours with clients who meet this super-achiever character profile — here’s what I’ve noticed about people who consistently succeed. Plus: How you can tweak your mindset to become a high achiever, too.
Narrative: (Duration – 54:00 mins) → My Run Log After a wicked hard day yesterday, today was a welcome step down a couple of notches. I actually worked out with my daughter and she was diggin’ it. I think she might have been liking Rihanna’s (‘FourFive Seconds’) and the other music from the workout track than the actual exercise, but I will take it. Specifics: Did Total Burn HIIT movements as indicated below (24:00 mins) – I worked out at level 2 for this series doing 15 rounds. Afterwards I moved on to 30 mins on the Elliptical – 16° incline/80-85 RPM/Resistance-3. Motivational music – “Spring Fever (RockMyRun)” – This was a free download from iFit that I probably listened to once. I tried it out today and it was ok. It was not too intense a workout, so it sufficed. Scroll down to check it out the link to it. That’s it for today – 6 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 24
Protein Bar ✅
Frittata ✅
– will update
– will update
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
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30&15sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 24
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 1939
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 80.93 (77.35+ 3.58) miles (Goal 90/ 9.07 remains) Total Calories: 40,789 (38,850+ 1939) (Goal 37,000/ +3,789)
WORKOUT MIX OF THE DAY– Spring Fever (Click Graphic below to see listing and listen)
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
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
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
I am 23 years old . I have realized the following myths over the past 3 years.
Having a good job will solve all your money problems : I used to study a lot during my college days just for getting into a good company. I thought if I get a good job I will not have to worry about money again in my life. But getting a job is just the beginning of your race to earn more and more. Your expenses keep on increasing with your income and you will never be satisfied with whatever you get.
Doing what you tell people you will do
If you can teach your kids a useful skill that will always help them with their career: teach them to be reliable — to do what they say they will do. (It is harder than it sounds.)
If you consistently do what you say you will do, you will almost certainly be someone people desire to have on their teams. It is so rare that when you work with someone who is reliable, you never ever want to work with anyone else. You will do anything to keep that person on your team.
Narrative: (Duration – 87:20 mins) → My Run Log Oh yeah! Really enjoyed this one – it was loooong, but it wasn’t a “bring the pain day” – and throwing a million jabs and crosses was awesomely manly – hoooraaah!! Specifics: Did Rocky HIIT movements as indicated below (57:20 mins) – I worked out at level 1 for this series doing 10 rounds – no issues. Afterwards I moved on to a 30 mins run split between the Treadmill – 0° incline/6-7 MPH/2miand then the Elliptical – 15° incline/79-84 RPM/1-2level. Motivational music – “Super Twerk (RockMyRun)”. Just awesome stuff; it gets my blood pumping – oh yeah! That’s it for today – 8 more days to go. Good livin’…lean forward and keep movin‘.
MEAL PLAN
1
2
3
4
DAY 22
Chick-Fil-A Deluxe ✅
Baked Chicken ✅
–
–
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
High Knees: 30sec/2/10
Side Leg Raises: 30sec x1x15
FREE
Skier Hops: 30sec/1/10
Exercise 2
Jumping Lunges: 30sec/2/10
Speed Bag Punches: 30sec x1x15
FREE
Reverse Skier Lunges: 30sec/1/10
Exercise 3
Exercise 3
Exercise 3
FREE
Skier Half Jacks: 30sec/1/10
Exercise 4
Exercise 4
Exercise 4
FREE
DAY 22
METRICS Cardio (Elliptical/Treadmill): 30 mins
Intensity (1-10) [159 = 85%; 183 = 100%]: 6.0
Total Calories: 2000
GOALSTATISTICS Weight (Day 1, 15, 30): 186.4 LBS; 181.4 LBS Total Distance: 74.06 (70.45+ 3.61) miles (Goal 90/ 15.94 remains) Total Calories: 36,848 (34,848+ 2000) (Goal 37,000/ 152 remains)
WORKOUT MIX OF THE DAY– Super Twerk (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 – 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!
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”
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
CrossClimbers:20s/1/10
Exercise 3
FREE
Exercise 4
Exercise 4
Exercise 4
Exercise 4
FREE
30 DAY ADVANCE HIGH INTENSITY INTERVAL TRAINING CHALLENGE
Narrative: (Duration – 51:26 mins) → 
