Dedication pics My Life!

#HTFU  #AddictionFitness #SpartanRaces #Men'sHealth #MuscleTech #EASSupplements #Rock'n'RollMarathons #CrossFit #SEALFit

 

Limitation is Motivation

Beast Cross Fit Style Workout. 
 Limitation is Motivation
 How it works- The first group is 29-15-9. Meaning, you do 29 reps of every exercise in that particular group. Then you do it all over but this time only doing 15 reps...and then 9. Get it? Good.

29-15-9
Burpies
Jumping jacks
Dumbbell Swings
handstand pushups
weighted crunches

9-19-29
Handstand Pushups
ring dips
pushups
Russian twist
Mountain Climbers

11-23-39
underhand kipping Pullups
mountain cross over jump
dumbbell swings
reverse bench situps
deadlift/upright row

9-19-29
bent over row/curl
jump rope
Burpee with fighter stance
Russian twist
mountain climbers
straight leg deadlift

Nike Running shoes

(Disclaimer- these are affiliate links. I do not post these for the small commission I make, I have experience with these shoes, and Nike. I love these products and condone them 180%. You help support this blog and me when you purchase products from my blog. Thank you for your contribution)

When you're strapped for time. Do this.

Time is what we want the most, but what we use worst. -William Penn Get this Spartan WOD done and you might be surprised at how good you feel for the time you invested. Stop making excuses about not having enough time to train. Put that time and energy into a workout. Warm up: 25-100 jumping jacks 5 minute jump rope Main Set: 3 x 10-30 burpees 3 x 5-15 pull-ups Cool Down: 5 minute stretch WOD Intensity Scores *1 = least intense, 5 = most intense

Endurance 2.0

1st Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
1,200 Meter Run
4 Minutes of Mountain Climber

Rest 3 minutes

2nd Set:
15 Pushups
15 Squats
15 Situps
15 Dips
15 Lunges
15 Reverse Situps
1,200 Meter Run
4 Minutes of Kick Boxing

Rest 2 minutes

3rd Set:
20 Pushups
20 Squats
20 Situps
20 Dips
20 Lunges
20 Reverse Situps
1,200 Meter Run
4 Minutes of Kipping Pullups

Rest 1 minute

4th Set:
10 Pushups
10 Squats
10 Situps
10 Dips
10 Lunges
10 Reverse Situps
4 Mile Run


Cool Down: 
Stretch, stretch, and stretch. Once you've stretched, move on to the stretching. 

Body Weight Bench Mark Barbara +

Warmup:
Yoga and Cardio 

WOD: 
5 rounds with 3:00 minutes of rest in between.
20 Pullups 
30 Pushups
40 Situps
50 Squats 

Strength:
Behind the head Triceps extension 3 sets of 20
Triceps kickback 3 sets of 20
Single arm behind the head Triceps extension  3 sets of 20
Throw the bomb 3 sets of 20

Endurance:
Rest  

Coaches Notes: 
Blow through the WOD as quickly as humanly possible but for the Strength portion, take your time and move slowly and use good form throughout your movements. My preferred cardio for this workout is boxing, mountain climbers, plyo, ect, ect, ect...I also do cardio on my 3 minute rest periods to burn more fat, increase my VO2 Max, and keep the heart going.

Spartan Workout- Pyramid Burpees

If you're going through hell, keep going. -Winston Churchill For Time Pyramid Burpees 100 burpees broken into 19 sets. Looks like this: 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Rest as needed between sets but try and keep a steady burpee rhythm or cadence during a set. Burpees are an artform - experiment with 'pace' in your relationship with burpees. Rush things and you'll find yourself on your back gasping prematurely. For the beginner: Cut the workout in half: 1-2-3-4-5-4-3-2-1

WOD Intensity Scores

*1 = least intense, 5 = most intense

-Spartan WOD. Check out a Spartan race!

Build Your Body From The Core Out

Strength comes from your core-so why aren't you working it?

Warm up: Stretching and breathing. Try and get that heart up a bit would ya?

Main set:
100 Jumping Jacks
200 single leg crunches
100 straight leg crunches
50 straight leg side to side
100 (50 a side plank Brazilian kick)
100 back straight leg raises while in downward dog
100 standing side kicks
100 fast jumps. jump high. knees trying to touch chest
100 handstand pushups... or just stay in the up position without locking out arms for a total of 3 minutes
100 pull-ups
100 hanging leg raises(knees to chest)
3 mile slow run
5 minute plank

Cool down:
Stretch

SEALFIT Operators WOD

Day: 6
Warm-up: Begin with a 15 minute jog and start light by practicing 2 sets of 5 - 10 reps of each exercise before stretching out the lower back and shoulders. Make sure they're warmed up prior to beginning the WOD.

WOD: 75 of each exercise for time: 20" Box Jumps, Cleans (from the deck) with 90 lbs, 55 lb dumbbell or kettle bell swings, pull-ups, knees to elbows. Kettle bell or dumbbell swings need to clear at least above the eyes and for each box jump or clean the hips need to open up all the way. No need to complete a single set a time. Break them into parts. 

Strength: rest

Endurance: Ruck march with 35 lbs between 30 and 45 minutes. Keep a consistent pace throughout.

Coach's comments: Equipment needed- Olympic bar and weights. Wait at least 3+ hours after the strength and WOD before starting the endurance. Post workout hydrate, stretch, roll out, and ice if necessary. 

Muscle Tech Product Page

Disclaimer-I can honestly say these products are some of the best you'll find. I have experience with this company and almost every product, if not every product you'll find listed here. Note that these are affiliate links, and I will receive and small commission if you choose to buy. Thank you so much.

BSN Product Page

I can honestly say these products are some of the best you'll find. I have experience with this company and almost every product, if not every product you'll find listed here. Note that these are affiliate links, and I will receive and small commission if you choose to buy. Thank you so much. 

EAS Product Page

I can honestly say these products are some of the best you'll find. I have experience with this company and almost every product, if not every product you'll find listed here. Note that these are affiliate links, and I will receive and small commission if you choose to buy. Thank you so much.

The 0% Fat And 110% Effort Workout

 The 0% Fat and 110% Effort Workout.
light jog or jumping jacks to warmup
then,
Circuit #1-Go through this twice.
 800 Meter Run
24 V-Ups
 400 Meter Run
22 Small Arm Circles Forward and then 22 Backwards
 400 Meter Run
20 Squats
 400 Meter Run
18 Hibberty Jibberty
 400 Meter Run
16 Single Arm Pushups
 400 Meter Run
14 Lunges with Karate Kick-Each Leg
 400 Meter Run
12 Cross Over Crunches
 400 Meter Run
   Stretch, hydrate, and move onto Circuit 2

Circuit #2
100 Regular Pushups
 200 Meter Run
25 4 Count Body Builders
 200 Meter Run
6 Single Leg Dead Lifts
 200 Meter Run
40 Sit Ups
 200 Meter Run
Stretch,hydrate,roll out, and ice if necessary



BSN True-Mass Ultra-Premium Lean Mass Gainer, Chocolate Milkshake, 5.75 Pound

This workout will shred you!

Warm up: 10 minute jog and/or jump rope session.
Do this to expand your lungs and increase your cardiovascular abilities.
Main Set:
  200 jumping jacks
10 burpees
  10 meter bear crawl
10 push-ups
  10 meter reverse bear crawl
20 lunges
  10 meter bear crawl
10 pull ups
  10 meter reverse bear crawl
10 Thruster Pushups
  10 meter bear crawl
10 V-ups
  1/4 mile to 1 mile run interval at high intensity.
(repeat 3-10 times)

  Cool down- Punching bag time. focus on form and following through with your hits.



EAS Myoplex Lite Ready-to-Drink Nutrition Shake, Chocolate Fudge, 11 fl. oz.., (Pack of 24)

The Upper Body Weight Psycho

The Upper Body weight Psycho
Workout-
Perform the following set of exercises in order.
Pull-up
Dips
Push-up
Burpee
Mountain Climber

Do as many pull-ups as possible and then double the number of repetitions for each successive exercise. For example:

Pull-up 4 reps
Push-up 8 reps
Burpee 16 reps
Mountain Climbers 32 reps

Set the clock between 10 and 15 minutes and record how many sets you get out.

Cool down:
Light stretching and yoga.

Wanna add some Cardio? Try this-
100 reps of your favorite Plyo-Cardio exercise after each set... i.e Jumping Jacks, Rowing, Jump Rope, Biking,...ect, ect.
#DigDeep!

The Fat Prejudice Workout.

Weighted Pullups-10
Weighted Crunches & Situps-10 reps each.
0.20 Mile Sprint
Weighted box jumps-20 reps
Barbell Upright Row and Curl- 7 reps each
Bulgarian split squats-10 reps
Repeat 3+ Times. Stretch, hydrate and shower cause you probably smell like hell.

49 to 54 of 101 Running Tips

49. Up the ante.
"Move into a hill session gradually, running the first few repeats moderately and increasing the effort as you go alone." -Frank Shorter, 1972 Olympic Marathon Champion.

50. Avoid the downside.
"The Advantage of running hills on a treadmill is you can go up without pounding down the other side." -Ken Sparks, Ph.D.

51. Ramp it up.
"If you live in the flatlands, you'll have to be creative about hill training. Deserted highway ramps or parking garages are possibilities, though they pose obvious safety problems. You may want to invest in a treadmill." -Bob Glover, runner/author/coach.

52. Grab hold of the rope.
"If you're laboring up a steep hill, imagine a towrope is attached to the center of your chest, pulling you steadily toward the top." -Jeff Galloway.

53. Lean into it.
"When going down, I lean with the hill. I know I'm doing it right if I feel like I'm going to fall on my face." -Ed Eyestone, RW columnist, coach, and two-time U.S. Olympic marathoner

54. Save something for the summit...
"Don't attack a hill from the very bottom-it's bigger than you are!" -Harry Groves, renowned Penn State coach.

  

41 To 48 of 101 Running Tips

41. Be a smart camel.
"Before you do your long run. Place containers of sports drink out along your course, even if you have to bury them." -Runner's World Editors 

42. Work on your growl.
"The long run puts the tiger in the cat." -Bill Squires, marathon coach.

43. Don't always watch the watch.
"I don't wear a watch during my long runs. That way I'm not tempted to compare my time from week to week." -Lynn Jennings, three-time World Cross-Country champion. 

44. Rest assured.
"Back off at the first sign of injury. Three to 5 days off is better than missing a month or two. Take regular rest days." -Pattisue Plumer, two-time U.S Olympian.

45. Divide and Conquer.
"Pick one thing each year that you need to improve, and work on that. It might be improving your diet, getting more sleep, or increasing your mileage. You can't work on everything at once." -Bob Kennedy 

Hill Running.        

46. Join the resistance.
"Hills are the only beneficial type of resistance training for a runner." -Arthur Lydiard, Olympic coach from New Zealand.

47. "Chip" away at it.
"Think chest/hips/push, or CHP, when it's time for uphill running. Chest up, hips forward, push strongly off each foot." -Jeff Galloway.

48. Adapt-or weaken. 
"Running hills breaks up your rhythm and forces your muscles to adapt to new stresses. The result? you become stronger." -Eamonn Coghlan, Irish Olympian and only 40-year old to break 4 minutes in the mile. 
     

26-30 of 101 Running Tips

26. Build with care.
"If you put down a good solid foundation, you can then build one room after another and pretty soon you have a house. After your base mileage, add hills, pace work, speedwork, and finally race strategy." -Rod Dixon, New Zealand Olympian and 1983 New York City Marathon Champ 

27. Look at the big picture.
"Whether one shall run on his heels or his toes is hardly worth discussing. The main thing in distance running is endurance-and how to get i." -Clarence DeMar, seven-time Boston Marathon champion and U.S Olympic marathoner.

28. Toss out the clutter. 
"Throw away your 10-function chronometer, heart-rate monitor with the computer printout, training log, high-tech underwear, pace charts, and laboratory-rat-tested-air-injected-gel-lined-mo-tion-control-top-of-the-line-footwear. Run with your own imagination." -Lorraine Moller, 1992 Olympic marathon bronze medalist.

29. Listen to your body (yes, again!)
"Your body is always trying to tell you where you are. Beware when you become tired and listless, when you lose interest in workouts and approach them as a chore rather than a pleasure." -Dr. George Sheehan.

30. Go steady.
"Day to day consistency is more important than big mileage. Then you're never shot the next day." -John Campbell, former master running stay from New Zealand.

    

Rip Open Your Chest! (Workout)

Do this workout two-three times a week and in 3-6 weeks you'll be rockin a plate of steel across your upper front.

Warm Up:

Run 800 meters

Exploding through your chest, push that bar up and release it when once your arms are extended. Catch it as it comes back down.-10 reps. Use a light weight

Barbell squats-10 reps.

Bench sit ups-10-20 reps.

Run a 100 Meter Sprint.

Incline bench- repeat 

Incline bench again, and then repeat.

Workout:

Bench 10-15 Reps with bench set normally

Weighted Bench Sit Ups with a disk.10 Reps.

Do 10-15 Barbell Squats. Go deep on these. 

Run a 100 Meter Sprint

Do the above workout exactly as it says twice, except increase the incline on the bench each time.

Add some weight to the Barbell and max out on it. Don't forget to be safe and have someone spot you! 

#DigDeepIntoYourAddiction

 

Loose the excuses!

I don't wanna hear excuses. To be quite honest...There's really no such thing as a "good" excuse. Yea I'm sure there are some out there. But in reality, if we try hard...we wont be late for that meeting, we really aren't THAT sore, and I'm sure although you don't have a gym or any weights lying around your place, you could find a park with a good monkey bar system or squeeze a gym membership into the budget....or...there's always that crazy friend of yours who's been relentlessly trying to get you to come workout with him/her. You said he was...Addicted...did you?...#FindYourAddiction

I don't even know what to call this workout...but I did it today and it was beast.

Pull-Ups- Multiple Variation. I use about 6-12 different types of pullups whenever I'm doing them. That way I know I'm hitting every muscle possible. 
V-Ups. Good form with these. Arms and Legs must move as one and come up and go down at the SAME time. Timing and coordination is everything people.
Bench-Press. Flat, incline, and then inclined more.
Bench Sit Ups-Extend ALL the way down, touch your hands lightly to your ears and do NOT lock them     behind your head cause it's bad for your neck.
Jumping Jacks-Extra high jumps people. No cheating!...your conscience, is watching you.
Lunges. Don't let your knee go over your toe, and bring your rear knee an inch or so from the ground.
Bent-Over Row. Play around with these. Get wide grip, close grip, mixed grip, and regular. Mix 'n' Match 'em.

Warm-up:
3 rounds of 10 reps of thrusters, pushups, situps, pullups, and jumping jacks. 
 Then, a 800 meter run.  
1st set:
Pullups-25 reps
V-Ups-25 reps
Flat Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
2nd set:
Pullups-25 reps
V-Ups-25 reps
Slight Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
3rd set:
Pullups-25 reps
V-Ups-25 reps
Total Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps

Now stretch and run. I did this workout today and I did 2 miles. However, if you feel like going for a 400 meter, 5 mile, or 26 mile run...knock yourself out. It's your Addiction right? 
Don't forget to refuel and hydrate after this. 
Dig deep guys! 

(Feel free to substitute running for swimming or biking, and make sure you're totally warm and loose before starting your workout)

36-40 of 101 Running Tips

36 Think globally, act locally.
"We wrote our workout schedule in 3-week blocks. My coach and I knew what my immediate goal was-what I was trying to accomplish in the next 3 weeks. But in the back of my mind was the ultimate goal: what I wanted to do months away." -Bob Kennedy, U.S. Record holder for 5000 meters.
37 Go with mind over grind.
"Any idiot can train himself into the ground; the trick is doing the training that makes you gradually stronger." -Keith Brantley, U.S. Olympic marathoner.
38 Have fun on your easy runs.
"I make sure I have some really enjoyable training runs, remembering to 'smell the roses' along the way. That way I don't get caught up in the training-is-everything syndrome." -Sue Stricklin, top masters runner from the 1970's 
39 Have fun on your hard runs.
"Do tough workouts that you enjoy. Mile repeats and quarters are more fun for me than fartlek. ["Fartlek" is Swedish for variable-paced, up-tempo running.] I feel better about my running when I do the workouts I enjoy and that I know I benefit from." -Dan Cloeter, two-time Chicago Marathon winner.
40 Stay open-minded
"When you try a new type of training, think like a beginner. Just because you can run 20 miles every Sunday doesn't mean you can survive 10 x 400 meters on the track at a fast pace." -Jack Daniels, Ph.D., exercise physiologist, coach and former world-class pentathlete.

I completely agree with all of these men and women. They all have a great point to make and their words should be taken seriously. #DigDeepIntoYourTraining

Is Real Dose the Real thing?

I believe yes. The main barrier holding people back from loosing weight it their hormones...They're all out of whack. I want to spend a few brief moments talking about Hormones and how to get them under control.
There are typically five main reasons people can't their weight under control besides eating wrong and not exercising correctly (or maybe not exercising at all).

1.Adiponectin  (also referred to as GBP-28, apM1, AdipoQ and Acrp30) is a protein that tells your body to burn fat by regulating glucose levels and breaking down fatty acids. The more that's in your blood stream, the more fat you're burning. The more fat you have, the less Adiponectin you'll have flowing through your blood stream.
To increase the level of Adiponectin your body has and is using....increase your magnesium intake. You can raise your magnesium intake easily just by consuming more seeds, green leafy vegetables, or a high quality supplement. Another way is fasting all foods and calorie sources one day, and then eating heavy the next day. This is known as Intermittent Fasting. However, I don't recommend this because there are still studies to be done on the subject and many doctors and universities aren't even sure if this is good for your body.
2. Too much Ghrelin. Also known as the "hunger hormone," controls how much your body desires to eat.
 Everyone knows those late night snacks are "all bad" and that skipping breakfast is a "no no". But many don't know that if they got more sleep, they could lower their Ghrelin levels, thus not desiring to eat as much. 6-8 hours of sleep is recommended for people of age 18+.
3. The "Fat storage hormone" or, Insulin. regulates your Glucose levels. Excess Glucose creates a huge issue for you cause it pretty much traps the fat in your body. As any diabetic would know,  a lot of it has to do with sugar and other Carbohydrates. One way you can lower your Insulin levels is to consume,  2 tablesoons of apple cider vinegar before a high Carb meal.
4. Fat burning barrier #4- a Cortisol overload. Cortisol literally go's after your sweet tooth. I mean literally as in MJ's hair on fire in a Coke commercial...not misusing the term "literally". It does this by going straight to the party of your brain that makes you desire things like cookies, ice cream, and breads and pastas. So you're cravings for sweet things are increase gradually or even quickly over time. Cortisol also breaks down muscle fibers which in turn, does you the huge favor of slowing your metabolism down. Another reason you should love Cortisol is that it even directly increases abdominal fat storage levels. So you have more fat in your mid section. Great right?...not.

So now that I've given you the bad news you're probably wondering...What now?
Well a few things you should be educated on are-
1.If you're depressed you're gonna reach for food....specifically comfort foods.
2.Piper betle leaf and dolichos biflorus+  will both increase adiponectin and lower ghrelin.
3. There's a special kind of coffee bean called Caffea Canephora. Which is only grown in
 Madagascar and manufactured in France in a very special way. And that magical bean  reduces glucose, attacking fat at it's very own heart...if it had a heart.
4. People lost over two and a half times as much weight using Real Dose than people who use other weight lose products, and they never gained it back. Plus, it's all natural and organic.
5. Real Dose studies were performed on humans not animals.
6. There's an Herb from Siberia called Rhodiola Rosea or golden root. Which  increases ones  ability to sleep. And it was used for centries in Russia. There's even a book on the ancient herb, the Rhodiola Revolution By Richard Brown, Md and Patricia  Gerbarg, Md. The two authors recommended 200-400 Mg a day. They say it curbs appetite, uses fat for  energy and  boosts mood.
7. Most weight lost supplement contain tons of caffeine, and caffeine equals crash.
8, Real Dose handles all four of the earlier issues.
 Processed by amazon.com with their A-Z Guarantee, You can trust the product and it's creators. 
 Of course eating healthy is still needed, but this product is sure to help you lose the weight, and keep it off.
It also is certified kosher+vegan and no contains no gluten, dairy, or eggs.

The average life expectancy in America is 76 years old. You can extend this or shorten this just by having an extra 10 pounds of fat on you.  It's time to become dedicated and work for the body you've always wanted.

Vacations are an excuse to train even more!

No matter where you are...you can always be you. Me at the pool in Cali on Vacay. 

Puttin in work. After a 100 or so pullups and pushups total...I went and did some shadow boxing and a 3 mile total uphill run and 3 mile down hill run+a 1 mile surf zone only swim. I earned those breakfast waffles like a boss!

Four Circuits of "I can't do it"...I don't even wanna hear it!

 
Circuit #1
Legs: Go through each circuit twice.
30 Goblet Squats. I use a 50 lb dumbbell and strap on a 30 lb vest.
30 Leg Curls. 
30 Dumbbell Step Ups with knee Raise 
30 Offset Lunges with Dumbbells. I personally like to hold two 50 lb dumbbells at my shoulders.
90 Total Three Point Calf Raises-Toes in, Toes out, and Normally aligned.
30 Donkey calf Raises
30 Seated Calf Raises.
30 Barbell Dead Lifts

Circuit #2 
Arms, Shoulders, & Chest:
30 Weighted Pushups. I use a 30 lb vest.
Three Point Curls with a Barbell-Narrow, Standard, & Wide.
15 Dumbbell Press 
100 Weighted Mountain Climbers I use the 3- lb vest for these too.
15 Hammer Curls on each arm.
20 Upright Rows.
15-20 Triceps Kickbacks.
15 Bent-Over Barbell Row.
15 Overhead Triceps Extensions.
30 Dumbbell or Kettle Bell Swings each arm.
20 Weighted Dips

Circuit #3
Core:
20 Dumbbell Side Bends on each side.
100 Weighted Situps...Weight of your choice.
50 Reverse Crunch.
4 Minutes of Extended Plank
2 Minutes of Standard Plank
20 Knees to Elbows 
20 Toes to bar
60 Crap Rolls. 30 Each.

Circuit #4
Total body:
30 Thrusters.
60 Clean, Jerk, & Splits.
20 Lunge Position In-&-Out Shoulder Fly's  



Here's a Conditioning Vest I recommend-

ZFOsports® - 60LBS ADJUSTABLE WEIGHTED VEST




"Time is what we want most, but what we use worst."
-William Penn








 

Stay Motivated or die.

Stay motivated and keep track or where you are by, Testing yourself every two or three months. Find out how many Pushups you can do, time your next All-out Mile, and start the watch next time your treading water. Keeping a log of these thing will keep you motivated next time your feeling lazy. I also recommend taking pics, even if they're cheap or awkward looking, hang em up somewhere you can see. Three weeks ago I snapped this pic of myself...

And Today I counted my total one set numbers for 130 lb Upright Rows, 100 Lb Leg Levers, and 25 Lb Russian Twist...80 Reps for the Rows, 120 Reps for the Levers, and 160 Reps for the Russian Twist. 
After Training I had an EAS protein shake-
 
Keep Track, and motivate yourself. 

35 of 101 Running tips

Don't Force The Tissue!
"Overly aggressive stretching can actually increase your injury risk." -Tim Noakes, M.D., author of Lore of Running
 

When I'm bored, I RUN. When I'm tired, I still RUN. When I'm frustrated, and yes, even confused, I still RUN. Not away from my fears or troubles, but towards my goals and ambitions.

34 of 101 Running Tips

Ease it back
"After a run, don't rush back into life. Take a few minutes to walk, stretch, relax, meditate." -Runners World editors 

33 Running tips of 101

Be a "Cross Eater"
"Like cross-training, 'cross-eating' adds needed variety to your diet-and life. Expand your nutritional repertoire by trying one new food each week
 -Liz Applegate, Ph.D.
#DigDeep!

Tip 32 of 101 Running tips

Stay above bored
"A 40-minute run punctuated with a half-dozen 30-second pace pickups (not all-out sprints) can really jazz up an otherwise boring training run." -Amby Burfoot, Runner's World editor and 1968 Boston Marathon Champ

 "I always loved running…it was something you could do by yourself, and under your own power. You could go in any direction, fast or slow as you wanted, fighting the wind if you felt like it, seeking out new sights just on the strength of your feet and the courage of your lungs.” –Jessa Owens

31 Running tips of 101

Find the right proportion 
"If you run 30 miles a week, then about 7 of those-or approximately one-quarter-should be quality miles. Quality miles will boost your aerobic capacity." -Owen Anderson, Ph.D., running writer  

Resources/Products Page

Below are links to all the products I've used and approved.
Pull up bar-
This bar has a sturdy build and can hold up to 250 lbs without being a pain to take down or put together.


EAS Protein powder- This is the best if your trying to build muscle without adding fat or additional weight.




EAS Protein powder2- I recommend this one if you're trying to add muscle without drastically cutting fat. It has more carbohydrates so you're body has more to burn through.










 Training in Under Armour or other compression gear helps you builds muscle and increases performance. By regulating blood flow and encouraging you to keep an upright form throughout your movements.
I personally like black but of course there's other colors. I have at lease a dozen Compression shirts, long and short sleeve, most of them made by Under Armour.





Disclosure:  Please note that the links above are affiliate links, and at no additional cost to you, I will earn a commission if you decide to make a purchase.  Please understand that I have experience with all of these companies, and I recommend them because they are helpful and useful, not because of the small commissions I make if you decide to buy something.  Please do not spend any money on these products unless you feel you need them or that they will help you achieve your goals. Thanks for your support.