1st time on a bike in years!

I got to ride my bike on sat around town , and then on Sunday i took it to church, it was a test run. I wanted to take it to work on Monday but no go, i got a flat. Its all good, i plan to get new Rims soon, some D's. But just an update, still going to the gym and eating right, the next 2 months are going to go sloww but are well worth it. Thanks to everyone. Late

Do the Mario, Blamm, Plow!

Smash in ur face! i got my new bike and its pimp. (NEW) Old school beach cruiser type. 26" white walls, cherry red paint, and a lil lock. its boss. I LIKE it. Only 100 bucks at Wallie-mart.

Me at work again!

Just being fat at work and waiting for the day to be over! Im board.

Easy Quick Ab Workout - Beginner!

This easy quick ab workout can be completed in about 10 minutes. It includes three of the best ab exercises, one each target the upper abs, lower abs and obliques. This easy ab workout is designed for the beginner or the more advanced trainer that only has a few minutes to get in a quick ab workout.

The first exercise in this quick easy ab workout is the standard crunch and targets the upper abs. You should do two sets of 10 reps each for this exercise. For each rep, use a 2 counts up, 1 count squeeze, and 2 counts down tempo.

Follow the crunches with leg raises (sometimes called leg lifts) to target your lower abs. Again, you should perform two sets of 10 repetitions, using the same count structure as the crunch for each rep.

The final exercise, oblique crunches (often referred to as side crunches), target your obliques and round out our easy ab workout. Perform two sets of 15 reps each. Again, use the 2-1-2 counting scheme for each rep.

Easy Ab Workout
Exercise	Sets	Reps
Standard Crunch	2	10
Leg Raise	2	15
Oblique Crunch	2	25

Bad-A, site that i found!

Building-muscle 101

2 weeks later. 1st goal met - 300!!!!

Thats right, u hearing it right. It only took me 16 days and i droped 13 pounds, wooot wooot. Now comes the hard part, I have to keep working that much harder, since the next 50 pounds are going to go alil slower then the 1st 15, so hopefully ill be 250 by Christmas, thats my goal. we will see what happens

Got my Lip Pierced!

I took a trip to Flagstaff , on my 1st weekn that im off from work. It was great, nice and cold, and I had hella great time with friends and family. I been wanting to get my lip done and also put back my plugs in my ears. Now that im super motivated to loose weight, and i feel good about it, I decided to splurge and get it done! Tell me what u think. Also the plugs in my ears wont be put in to later this week, so ill post pics.

Perfect Website I found! Tons of info!

www.flat-stomach-exercises.com

A Quick Metabolism Exercise!

I found a intersting site that goes on about what Mike was telling me. Check it!
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Below is a sample workout that can be done to help give your metabolism a quick boost so you can burn calories.

• 1) Perform 30 seconds of hard exercise like running in place.
• 2) Perform 60 seconds of moderate exercise (casual jog or brisk walk).
• 3) Repeat this process 5-10 times.
• 4) Cool down for 3-5 minutes.

Just Remember...

Along with a healthy diet, walking and/or jogging is one of the best stomach exercises you can perform because it raises your metabolism enough to burn excess calories all over your body.

Total body fitness, not just spot toning one area, is the key to a flat stomach. Why not kick start your fitness routine with a nice, fast-paced walk at least 3 times per week? It really is the best exercise, and your stomach will thank you. :)

This is where i found this great information!

Detox - Poopin is what im doing!

Your First Step To A Healthy You

This weekn im going to detox my self and get rid of all the buildup, loose 2-5 pounds, and also feel better on Monday morning. ( Its going to suck )

A healthy colon is essential to good health, which makes colon cleansing, parasite cleansing, and detoxing a must. Everything we eat ends up in our bowels as toxins. As these toxins build up, we end up with various diseases, such as being overweight, constipation and candida. Detox- is specifically designed to help the body rid itself of accumulated waste such as mucous and undigested matter that can become built up in the colon. Eliminating this waste prevents toxins from being absorbed by your body and gives you a sense of increased energy. Some of the other potential benefits of a colon cleansing may include a decrease in gas or bloating, more radiant skin and hair, and an overall trimmer appearance.

14.50, thats whats sup!

Ok well today i hit the gym and i tryed something differant on the treadmill. My goal for October is to do the mile in 10 minutes or less, non stop. Today i tryed a techique that Mike, ( a supervior that is training with Felipe) to told me about and how it will help me loose weight and build my muscles. He told me to walk and then run, walk and then run.Thats it! So i tryed it and , it works, another step in the right direction. Thanks Mike.

The science:

6. Sporting Event Fartlek

The Goal: Fartleks--Swedish for "speed play," are workouts that alternate very fast and slower-paced walking for a great cardiovascular workout.

16:00

When i started the gym, i would walk a mile , everytime i would go. I started easy and after hitting the treadmill for the 1st time in about a year, i walked the mile in 22 minutes. NOT GOOD. my goal is to be able to run the whole mile in less then 10. Yesterday i hit a milestone, i did it in 16:00 flat. not to bad, right? 6 min shaved off since i 1st started going to the gym. Big ups to myself.