I’ve been sitting here staring at my laptop, getting a nice screentan glow, wondering what to write about. Well, f*ck it. I’ve had a long weekend and my slinky’s kinked. So I’m just going to babble on about nothing in particular until I hit upon a topic that grabs my ass in a good way…..…….anybody hear about the farmer who was outstanding in his field?…. these pretzels are making me thirsty….

Okay, speaking of ass grabbing – has anyone ever heard of the “Half-Your-Age-Plus-Seven” rule? It’s the rule that defines how young a romantic interest should be before the relationship is considered indecent. (example- 40-year old Lori waited patiently until Steven turned 27, fullfilling the half-your-age-plus-seven rule, before she pursued him romantically.)

Well, personally, I think that rule makes about as much sense as cloning cockroaches.

Men have been dating and marrying women a ‘fraction-of their-age-plus-zero‘ since the beginning of time. Michael Douglas and Catherine Zeta-Jones, 25 years age difference. Anna Nicole Smith and J. Howard Marshall, 63 years difference! Therefore, I’m going to assume that this rule was invented by some jealous weasel-licker when the Demi’s, Cameron’s, Halle’s and other Hollywood cougars landed their prey.So where should one draw the line on age difference? I say if a man/boy is old enough to go to war and vote, he oughtta be able to have a menage’ trois with his grandma’s bridge partners, if he so chooses.

As long as the two individuals involved are both consenting adults (though being at least drinking age is a plus, seeing as alcohol is usually involved), and they enjoy each other’s company, then where is the issue? The level of emotional maturity perhaps? One of the hottest m.i.l.f. bitches I know, just celebrated her 44th birthday with her 28 year-old husband and their one-year old son by her side. Rock on, girlfriend, rock on!

I chose this topic because I recently hurt the feelings of a young man who wanted more than I was willing to offer, and this weighed heavily on my conscience.

(fade in the dramatic music…)

As the more mature person, was it my responsibility to protect him from being hurt? Should I not even have gone there? The conclusion I came to was this – yes, I hurt his feelings. That sucks. However, I was completely upfront and honest from the get-go. When I realized that, emotionally, he was speeding down a dead-end street, I cut him loose immediately. I did so in a mature fashion, with the insightfulness and tact that comes from age and experience. He could have been just as easily hurt had he been dumped by a girl his own age. However, he probably would have had to deal with a crapload of drama and hysterics as well. I don’t believe the outcome had anything to do with me being the “older and wiser” involved partner because I have also experienced a similar situation on the flipside not too long ago.

Breaking the bonds of emotional attachment suck like a Hoover either side you’re on, at any age. I will chalk this up as another learning experience in a life full of them.

So here’s to you, Mrs. Robinson.

Anyone else have a similar experience to share? Opinions and comments are more than welcome.

Ciao for now!

Miss Chris

Here are some tips that you need to consider while training:

1. Change your running shoes every 500 miles or 5 months.
2. Rotate your sneakers: buy two to three pairs.
3. Running shoes are only made for running. So, only wear them when you train.
4. half your body weight in ounces of water a day.
5. Take your time.
6. Take and ice bath, cold bath or ice massage after every workout. Even, if you are not injured. Cause your legs are injured and when don’t even realize it.
7. Change your shoe insoles every other month.
8. Dynamic Warm-up before you run: running drills (much like we do in class: for 5 minutes. And, static stretching: holding each stretch for 20 seconds or more after your complete your run).
9. Save your back by stretching your hamstring, as well as strengthening them.
10. Sleep: no less than 6 hours and no more than 8 a night.
11. If you’re sick, do not train!
12. Ice your back after each run.
13. Run on the tred mill when it’s cold outside. Also, you will run easier on the tred mill, because it is less of an impact on the body.
14. Don’t train through pain.
15. Incorporate hill running and incline running.
16. Form is what counts. So, stay relaxed.
17. Log every run: emotions, feelings, good or bad run, nutrition, etc…
18. You have to lift weights!
19. Stick to the plan and don’t over train.
20. Set a goal each week.

This is your 10-week plan:

10-Week 10k Training Schedule

Week 1:
Monday – Run/Walk 15 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 15 minutes, Friday – Off, Saturday – Run/Walk 30 minutes, Sunday – Off
Week 2:
Monday – Run/Walk 20 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 20 minutes, Friday – Off, Saturday – Run/Walk 35 minutes, Sunday – Off
Week 3:
Monday – Run/Walk 25 minutes, Tuesday – Run/Walk 2 miles, Wednesday – Off, Thursday – Run/Walk 25 minutes, Friday – Off, Saturday – Run 30 minutes, Sunday – Off
Week 4:
Monday – Run 25 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 30 minutes, Friday – Off, Saturday – Run 3 miles, Sunday – Off
Week 5:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 45 minutes, Sunday – Off
Week 6:
Monday – Run 40 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 40 minutes, Friday – Off, Saturday – Run 4 miles, Sunday – Off
Week 7:
Monday – Run 30 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 60 minutes, Sunday – Off
Week 8:
Monday – Run 3 miles, Tuesday – Run 50 minutes, Wednesday – Off, Thursday – Run 35 minutes, Friday – Off, Saturday – Run 70 minutes, Sunday – Off
Week 9:
Monday – Run 20 minutes, Tuesday – Run 3 miles, Wednesday – Off, Thursday – Run 20 minutes, Friday – Off, Saturday – Run 75 minutes, Sunday – Off
Week 10:
Monday – Run 20 minutes, Tuesday – Run 2 miles, Wednesday – Off, Thursday – Light 20 minute jog, Friday – Off, Saturday – Race Day, Sunday – Off

First off:

1. There has never been anyone who has died directly from steroid use. The worse thing that it ever cause is liver toxicity. It is imperative that people understand that steroids does not kill people.

2. 60% of all professional athletes take some form of performance enhancer.

3. There is and never will be a level playing field in sports: DHEA levels, testosterone levels and normal test levels start to drop at age 29 on a male. So, if an athlete has considerable low test levels/he should medically be allowed to use steroids. athletes at a younger age are at an advantage. Steroids are not illegal drugs. They are used and prescribed by doctors. And, are used on AIDS patients to help w/bone density and muscle re-growth.

4. HGH is a hormone designed to reverse anti-aging process and aid in recovery from surgery. Where does it say that a man cannot legally use this drug? One has to take it for a time from of at least 4-6 weeks to have health benefits. When you all reported that HGH was used by the Yankee picture for 2-weeks, he would not get anything from the hormones.

5. I believe the media as well as your show is reporting on incorrect and false allegations from a drug that is legal and can if taken and prescribed by a medical doctor will have extremely sound and safe health benefits.

6. Our government is at fault. They even set up a 14 Million dollar anti-steroid campaign. Well, where is the money? Steroids have been around since 1930 and can only truly be afforded by typically the top 5% of the population. If everyone were to use and benefit from this drug, health insurance companies, doctors and prescription medication (especially anit-depressants, which doctors prescribe without even doing a blood test) would lose money and how many of our politicians are paid off by the health insurance companies.

7. Roid rage happens and problems arise when you come off the drug! Steroids, must be probably cycled and taken out of your body because a sharp drop in testosterone can cause depression. So y have these teens, and gym rats buy and experiment illegally and get in trouble. Then, you all report the dangers. Laconically speaking, it is amazing that you all report on medication that you know nothing about. Also, ESPN is not affiliated or back by any MEDICAL research. You only report the dangers, because of the Disney umbrella that your company falls under. You cannot promote or even say anything that kids may take literally. But, you are reporting false claims.

8. America will never go an try to implement a program to show the medical benefits. Because then, they will look like liars. But, in truth you all are already lying.

please, report on stats and not on anything medical. For, the two of you look extremely ignorant when doing so.

sincerely,

Christopher Downing, MD

Over the years, I’ve watched fitness change. When I was a little girl, in the seventies, I used to watch my dad workout at home. I remember being so proud of my daddy’s muscles.

Of course back then, Arnold Schwarzenegger was just breaking out in Hollywood in movies like Hercules and Conan the Barbarian. Lou Ferrigno began busting down walls, and busting out of clothes, as the Incredible Hulk and Hulk Hogan was about to explode as a pro wrestler star.

With bodybuilders becoming celebrities, no wonder bodybuilding was so big then. The only problem was bodybuilding was not really that healthy. People were spending so much time on sculpting their muscles they were neglecting the muscles that count – the heart and lunges. Ironically, people who appeared fit were often the most out of shape.

With increased technology, we now have a better grasp on what being fit really means. As bodybuilding slowly loses popularity, a new trend rises to the top called conditioning. Training philosophies are changing and people are realizing they need to improve their health – not just their looks. Interestingly enough, people found if they were truly physically fit they would look fit too. What a concept?!

The best example for this concept is our military. You don’t see them doing steroids and trying to pump iron all day long. Oh no! Instead, Drill Instructors put recruits through intense training exercises that make them strong inside and out.

I see this in our boot camp program as well. As I’ve watched hundreds of women go through our program I’ve seen women lose body fat, gain lean mass, and improve their health too. Whether it’s lower blood pressure or improved cholesterol, conditioning exercises prove to be the most beneficial hands down.

For some of you “old school” gym rats, I encourage you to branch out and try something new. I know change is hard for many people, but change can be a good thing. Besides, when’s the last time your doctor said you really need to increase your bench press?

If you don’t know where to start, you can always begin by taking a group exercise class.
Another suggestion is to hire a personal trainer who specializes in conditioning exercises. Lastly, for those of you who are simply not ready to change your weight routine, start incorporating in more cardio. You’ll live longer, look better and feel healthier than you could ever imagine.

It’s been a couple of weeks since writing and I apologize. I like to keep up to date on the way things are going. Fortunately, things at work, Gold’s Gym Miami Lakes, has picked up. The New Years resolution wave is growing by the day at the gym and we couldn’t be happier. Being a personal trainer, this is prime time for us to pack our book. I like to see everyday filled with people I’m trying to teach and help create the body and mind they want.

We are always looking for new ways to teach and insprire others. In early December, my wife and I took a new certification program called Body Pump by Les Mills. You really have to check out this web site and see what this particular program is all about. The web site is www.lesmills.com The certification class took three days working 8-9 hours each day to learn all the techniques associated with the class, along with many motivating methods to really get the class pumped up. Well, this Monday, February 2, we are finally launching the Body Pump class at the gym. The owner is helping to make it a really big deal. The gym is having a customer appreciation night which includes discounted memberships and pro shop discounts. He’s hired a DJ to come in and play music. We will be teaching two classes, one at 6:15pm and the other at 7:30pm. We created a sign-up sheet a couple of weeks ago to gauge if we could fill up the class or not. We can fit about 25 participants, along with the instructors in each class. We managed to fill up both lists and have a 10-person deep waiting list in the event that someone doesn’t show. We are all extremely excited about the class and wish anyone could come by and check it out. We plan on taking video and pictures, so I’ll post them in the near future. Anyone in the future wanting to come by and try out the class, just tell the front desk people to come and find me. Let me know you read about this on this blog and I’ll get you in to the class for free that day. I’ll let you all know everything about it the launch.

On the contest front, I will be unable to retain the services of Hany Rambod this year. After such a tough 2008 financially, we just can’t fit him into our budget. I am disappointed, but have faith in my ability to get myself ready for the 2009 Nationals. I hope I know my body after 19 years of training. My wife and I gambled that some form of an endorsement (even a little one) would come out of the show, but not a single thing. Bodybuilding is a difficult sport to continue without some financial help. But, I believe I can get myself in the shape needed on my own. As always, I’ll document eveything. One big plus over last year is my bodyweight. It’s been around 215-217 lbs. which is well below my usual 235 lbs I used to carry in the offseason. Keeping much leaner and feel better doing so.

Well, all for now. All the best to everyone.

Before I take on any client I have them see Medical Doctor and Dietician, to perform a complete medical physical and blood screening. This evaluation enables us to construct the most efficient program design, while also allowing for the client to run at optimum performance levels.

After the medical evaluation is provided and blood results are in, an individual supplementation regimen is developed to create proper support of the client’s physiological make-up. With high stressed clients, e.g., performance artists, the medical doctor will pay special attention to the adrenal and thyroid glands, which appear to take much of the abuse.

The Program: Developing a ripped hard body is very difficult because of the demands of touring and performance. So, creating the most scientific and individually based functional program is imperative.

The HIT Training Program: (AKA – 40 Minutes of Hell – designed to replicate an Onstage Performance). Let’s face with it, with a Hellish Touring and Appearance Schedule the Artist needs an intense and short routine that will allow for proper muscle growth/recovery and consistency.

Philosophy of the Program: The 42 Minutes of Hell incorporates scientifically proven exercises that increase cardiovascular strength and endurance, while promoting fat loss.

Training Schedule: The Artist trains much like that of an athlete, with a set Macro-Cycles (which usually is set from the starting date to the end of his/her tour schedule – and is divided into several 3 to 4 Week Micro-Cycles. Short micro-cycles are set-up in order to avoid plateau and burnout). Due to the demands of touring, the Artist’s weekly training schedule changes from week to week. Although, he/she will usually train 5 to 6 days a week, with periods (especially in the beginning of the program) of two to three times a day training. On these days, Yoga and Pilates are introduced. Also, it is imperative to mention that all workouts are kept to less than 45 minutes – with all weight training workouts being followed by a 15-minute ice bath or whirlpool.

Exercise Prescription: Each program is specifically designed according to the Artist’s needs, but all generally follow a multi-joint strength training routine. E.g. Cleans to Press.

Rest Periods: The program provides minimal rest periods (which range from 45-60 seconds), which allow for a direct increase in the release of adrenaline and growth hormone that promote fat loss.

Dynamic Warm-up and Cool-Down: The Artist will begin and end each Weight Training Program by choosing a series of 7 to 10 Athletic Drills. The Dynamic Warm-up, unlike the Cool-Down is performed at a higher intensity with each exercise done 2 to 3 times.

The following exercises are basically designed to create equilibrium with each side of your body. While attempting to develop overall joint stability throughout the kinetic chain.

Warm-up and Cool-Down:

Dynamic Warm-up: Each exercise is performed for approximately 10-yards concentrated on correct Dorsi Flex Action. Each exercise is performed twice. There is generally a turn around recovery-meaning no rest period.

1. Walking Knee Grabs: Perform a high knee, then grab the flexed knee and pull into chest.
2. Walking Quad Stretches: Perform a standard buttock kick and grab your ankle and pull it into your glute.
3. Walking High Knees: While walking forward in a high knee action, circle your arms forward.
4. Walking Backward High Knees: While walking backward in a high-knee action circle your arms backward
5. Skips: Drive the climbing knee and opposite arm to its highest point.
6. Walking Straight Leg Hamstring Kicks: Swing your straightened leg to its highest point. Alternate while walking forward. Concentrate on Dorsi Flexion.
7. Side Ways Basketball Shuffles: Come to a ¼ squat position with hands placed in front of your chest and slowly shuffle side ways. Repeat four times.
8. Quick Side Shuffles: Same as above, but at a high rate.
9. Walking Backward Lunges: Keep Spine Erect.
10. Walking Backward Lunges with Side Twists: Extend your arms as if are firing a gun and proceed into a walking backward lunge. Twist to the side of front leg. Then, bring your extended arms to their original position.
11. Walking Forward High Knees while pushing your knee downward:
Drive your knee as fast as possible upward to your stomach. Yet, before the knee gets to your stomach press the knee (with both hands) down to the ground.
12. High Knees: Self Explanatory-Fast Pace, but slow moving forward.
13. Forward Butt Kickers: Self Explanatory-Face Pace, but slow moving forward.
14. Side-Ways High Knees: Perform your routine high knees, yet going sideways.
15. Side-Ways Butt Kickers: Perform your routine butt kickers, yet going sideways.
16. Sliding Jumping Jacks: While sliding sideways perform a smooth jumping jack.
17. Wide-Outs: Place hands on your hips and perform a bottom half jumping jack, while moving forward. Do not jump for distance, but attempt to get as many repetitions in as possible.
18. Back Wide Outs: Same as above, but traveling backward.
19. Pop-ups: While arms straightened overhead, move forward and hop up and down. Do not bend your knees, but keep in a strong Dorsi Flex Action and fire hard off of the ground.
20. Backward Pop-ups: Same as above, but moving backward.
21. Side-Ways Pop-ups: Same as above, yet pop (small bunny jumps side to side-but move forward.
22. Fast Feet: Focusing on the balls of your feet, in a strong Dorsi Flex action, pop your up and down as fast as possible. It is important that you keep your body erect; with your eyes focused forward-arms punching back and forth (as fast as possible)-and have each come off of the ground of only a three to five inches.
23. High Knee Hurdle Kick outs: Building on the standard High Knee, raise the flexed leg to the waist line-keep the toe in a strong Dorsi Flexed action-and take the flexed leg and fast as possible whip the leg out into an extended position. Hold the extended position and cycle it down under your hip. If done correctly, you will hear a loud scratching sound on the ground. When performing this exercise, you should try to rip the floor out from under your hip.
24. High Knee Press-Downs: Drive your knee upward, as if you are
performing a high knee. Yet, before it reaches its highest point
forcefully push it down back to the floor. Alternate legs.
25. High-Knee Step Overs: Perform a typical high knee. Yet, only
use one leg. After the leg flexes upwards, drive it back down into
the floor. Then, perform the fast foot drill. Now, the choice is yours-
as to when and how many fast feet do you want to perform before you
bring the high knee back up again.
25. In-Place X-Outs: Follow this-Start with legs wide at shoulder width
then jump forward, landing with feet together, then jump
forward-landing with both feet wide at shoulder width. Repeat
going backward-where you will end in your starting position.
Perform 10 times.
26.Standing in a wide ½ Squat Position-begin to tap your feet as fast as
possible. Then, predicoally switch the stance to where you are facing
your right or left side. After you switch your stance, switch back
to your original stance. Begin tapping, repeat…
27. Speed Skaters: Standing on either your right or leg in a ½ squat
position, jump sideways as far as possible. Then, jump back to your
original position and repeat for a total of 20 jumps: add jumps as
your stamina increases.
28. Stationary Skaters: Execute the same exercise as above. Yet, instead
of pushing back and forth as fast as possible hold the support leg
after each jump for approximately 1-second.
29. Fall-Inns: Stand in an erect position with both feet together. Then,
start to fall forward. Keep both feet together, until you can no longer
hold yourself upright-and reach out with your support leg. As soon as
that leg hits the ground (pushing into the ground) drive the other
knee forward (fast on the arm action) and sprint out as fast as possible.
30. Sprint-Ups: Standing in an erect position, keep your feet together and
as jump high as possible. As soon as you hit the ground, drive out and
sprint forward.
31. Prisoner Squats: Perform 20 In-place Squats.

A Sample Weight Training Day: Time 40 Minutes
Rest Periods (Zero to 60 Seconds)
Percentage: Slightly Less than maximum

1. Dynamic Warm-up: Choose 7 to 10 Exercises. The Exercises are performed 2x’s for 30 seconds on each set.
2. Perform as many push-ups as possible within a 60 second time frame. (No Rest Period)
3. Pull-ups: 12 to 15 Repetitions
4. Stability Ball Push-ups: 12 to 15 Repetitions (No Rest Period)
5. Chin-ups: 12 to 15 Repetitions (60 Second Rest)
6. Arnold Presses: 12 to 15 Repetitions (No Rest Period)
7. Seated Rows: 12 to 15 Repetitions (No Rest Period)
8. Medicine Ball Tosses into the Wall: As Many as possible for 30 Seconds (60 Second Rest)
10. Arnold Presses: 12 to 15 Repetitions (No Rest Period)
11. Seated Rows: 12 to 15 Repetitions (No Rest Period)
12. Medicine Ball Tosses into the Wall: As many as possible for 30 Seconds (60 Seconds Rest)
13. Single Arm Curls: Perform with your back flush against the wall. Bend knees slightly as if you were going to perform a wall-sit. Take the 45-lb Olympic Bar and place your right or left hand in the middle of the bar and begin curling. 12 to 15 Repetitions (No Rest Period)
14. Dips: 12 to 15 Repetitions (No Rest Period)
15. Medicine Ball Chops: Stand in a ¼ Squat Position. Take a 5 to 20 Pound Medicine Ball over your head-as if you are about to swing an axe. Perform as many Chops as possible within a 30 Second time frame. (Rest 60 Seconds).
16. Single Arm Curls: 12 to 15 Repetitions. (No Rest Period)
17. Dips: 12 to 15 Repetitions. (No Rest Period)
18. Medicine Ball Chops: Maximum in 30 Second Time Frame. (Rest Period 60 Second)
19. Cleans: 8 to 10 Repetitions. (No Rest Period)
20. Single Legged Squats: Do not use weights. 12 to 15 Repetitions. (No Rest Period)
21. Squat Jumps: Perform as many as you can in 30 Seconds. (Rest Period 60 Seconds)
22. Cleans: 8 to 10 Repetitions. (No Rest Period)
23. Single Legged Squats: Do not use weights. 12 to 15 Repetitions. (No Rest Period).
24. Squat Jumps: Perform as many as possible in 30 Seconds. (Rest 60 Seconds).

The time constraints with Training a Celebrity are so intense that many sessions actually never get completed. That it why is it so imperative to focus more on quality and intensity. Than, on time and quantity. Below, I would like to share a program that many of my clients perform, while on movie sets. It can be modified-to fit the needs of your client.

The 30-Minute Crunch:

Warm-up: Do not rest in between each exercise
1.Cardio-Blast: 10 Minutes-Tred mill-Place yourself at a speed that
will raise your heart between 130-140 beats per minute. (Use tredmill if possible).
2. 100 Jumping Jacks.
3. 100 In-Place Squats
4. 100 Side to Side Jumps: Place your feet together, with your hands
on your hips and jump from right to left as far as possible and as
fast as possible.
5. 100 Front to Back Jumps: Using the same concept as #4-now, jump
front to back.
6. 100 In-Place High Kicks: Stand in an erect position and perform 100
Alternating Straight Leg Kicks-to stretch the hamstrings.
7. 100 Pencil Jumps: Stand in a Straight Pencil Like Fashion with your
arms extended over your head. Now, perform 100 fast jumps (in-place)
8. 100 In-Place Skips: Perform 100 Skips (regress back to being a
child) Skip as high as possible (but, only stay in place).
9. 100 In-Place Marching with Big Arm Circles going Forward-knees
coming up as high as possible
10. 100 In-Place Marching with Big Arm Circles going Backwards.

Workout:
1. Wall Shoulder Routine: Place your back firmly against the wall-with
your knees slightly bent. (perform 1 set of 12 repetitions of the
following)-NO REST BETWEEN SETS!
A. Shoulder Presses
B. Shoulder Press to the Sides-extend your arms out to the side and
retract, repeat.
C. Shoulder Presses-Nose level-extend arms to nose height and retract.
D. Internal/External Rotations: Place your arms as if you are forming
the Touchdown Sign-but, keep your elbows bent and at shoulder height.
Then, drop your hands down to chin level-with elbows still remaining
bent and firmly against the wall. Then, raise your hands back up to
wall. Repeat.
E. Arm Circles: Extend arms out to the sides-Circle forward and
backward. Then, put arms fully extended in front of you-Circle forward
and backward. Lastly, Extend arms fully over head-Circle internally
and externally. Rest.

2. 2-Minute Push-Up Drill: Perform as many push-ups as you can in 2-Minutes.

3. Moutain Climbers: Place yourself in a Push-up position-Then, place
your right knee under your chest, while keeping the other extended.
Now, perform a running motion-switching your legs back and forth.
(Perform 3 Sets of 30 Seconds). Rest 30 Seconds between each set.

4. Stability Holds: While STILL in a Push-up position: Elbows are
placed under the arm sockets. Keep your legs extended and hold in this
position for 45 Seconds. 3 Sets with a 45 Second Recovery.

5. Cardiello Cardio-Core 4×4: Placing your body on all fours (hands
and knees) Perform 30 of the following: NO REST BETWEEN SETS! Remember
Dorsi Flexion ( Flexing the toes towards your face)

A. Bent Knee Lifts.
B. Bent Knee Forward Circles
C. Bent Knee Backward Circles
D. Straight Leg Lifts: Extend leg out straight and raise up and down.
E. Straight Leg Internal Circles
F. Straight Leg External Circles

6. Hamstring Lifts: Perform on your back with one leg extended towards
the ceiling and one leg bent (only that heel on the floor-placement of
heel is approximately 1 foot from glute). Then, while driving your
heel into the ground-raise your glute up and down in a pumping manner.
Do your best to keep your glute off of the ground. 3 Sets of 25 on
each leg. Rest is 30 Seconds after each leg performs 30.

7. Straight Leg Raises: With back firmly on the ground, extend your
legs straight-Then, raise your glute up and down. Do your best not to
swing your hips. Perform 3 Sets of 25. Rest is 30 Seconds between each
set.

8. Get Ups: While laying flat on your back, have your knees fully
extended. Place your right hand fully extended over your head (start,
with your right hand) and get up! Perform 10 Getups with right hand
extended and 10 on your left. Rest after your complete all 20.

9. Cardio Choice: 100 Jumping Jacks, 3 Minute Moderate Ride on Bike or
3 Minute 5.0 Incline and 3.5-4.0 Tred Mill Walk.

10. Cool Down:

A. Choose 5 Dynamic Warm-up Drills (Perform at a SLOW PACE and for 15 seconds).
B. Ham String Stretches: While on your Back, perform 2 Sets (on each
leg) of a Static Hamstring Stretch. Hold Each Leg for 15 Seconds.
C. Bring Both Knees to Chest and Hold for 30 Seconds.
D. Take a Deep Breath and then release legs as you begin to exhale.

Good luck…and train safe.

I hope everyone had a healthy and safe New Years Eve. I ended up Dj’ing in Downtown Miami at a club but called it quits after that, had to work the next day. Right now I can’t wait for a cruise I’m going on in less than 2 weeks, called The Groove Cruise. It’s set up by the Opium Group who runs Mansion and Prive in Miami. They bring out the best House Dj’s to spin non-stop parties day and night on both the ship and on the different beaches and islands we go to. It’s gonna be insane ! As far as training goes it’s truly never been better. It took a few weeks to get my groove back after the show but I finally have found what has been working great both in the gym and in my offseason diet. I’m sitting at about 240-245 lbs right now and in 10x better shape than I was precontest 12 weeks out @ 240 lbs. It’s wild how drastic the body changes and recomps in that intense dieting phase, and how quick it puts weight back on! My goals right now are to keep gaining but not letting the scale dictate what I’m doing. I could easily be 250-255 in a week if I wanted to incorporate a lot more carbs, but I don’t. I only have carbs post workout, and one high reefed night a week usually Saturdays. This keeps me leaner while still staying slightly full enough but I feel and look much better. I have no set limit but I would like to hit a solid, lean 255-260 before dieting again for a show. Don’t know how long it will take but I’m absolutely in no rush but also not slacking at all ! I’m still cooking, weighing and logging in my food every single day and eating every 2 hours. I actually have to stop myself from eating too much because especially on a low carb, high fat high protein diet food digests very fast, a little too fast lol. Expect plenty of pictures and info on the Groove Cruise