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We Worked Out Like Zac Efron For A Week

theguy 0 Comments 09/07/2019 Cardio Get fit Health Healthy Food

This week we are training like Zac Efron so I don’t know if you know but Zac Efron has a YouTube channel now and I saw this video of saffron and Nina Dobrev working out in this very location and I thought it would be a really cool opportunity because he’s really known for his body he like heels like that fitness dude right now I would assume Zac’s workout routine is like 90% ABS it’s just like all ABS in different directions it is only a week but we’re going to definitely like learn a lot and probably feel a lot different by the end of it if we don’t look a little different I’ve never had like a personal trainer will they show me some stuff I don’t know probably that’s the gap if you’re just one tell you that we’re both in this together all right we got to get our head into the game let’s get over it I can’t believe they let us in here I’m Johnny Fontana I’m a trainer and this is my gym it’s called vitro for most of our clients workouts are like an hour long they start off with some movement based score warm-up type stuff right before the main work set it’s either something like kind of more explosive or more isolating and then we do a main work set typically which is like three or four exercises that we’re just gonna keep going through for three or four rounds and then we usually do some sort of like cardio abs at the end we’ll end with some of the recovery protocols if you have just so that you can sleep better tonight feel well rested coming into the workout tomorrow so what do you guys as goals what do you want to get out of this I have a kind of bulkier build and I’d like to kind of get it more you know svelte tone learn more workouts to build towards that and more aesthetics I think for me I’m interested in like finding a way to slim down and tone without feeling like I have to be on a treadmill for an hour but I’m finding a lot of times it feels like it’s just like running into the ground with the same stuff and not seeing that much result we’ll start probably doing really similar moves but then we’ll start to break it off a little more you’re gonna be doing a little bit more explosive type moves Kelsea we’re gonna do whole movement total body type moves that are gonna be with like free weights so that way if you go to a gym you can kind of just pick up a dumbbell or kettlebell and not have to worry about fighting people for machines all right well I’m excited I think we should get to it right get to it right – all right this is how we warm up right yeah that’s a warm-up all right so we’re gonna start with some movement prep stuff which basically means like moving to get ready to move in more intense situations this is all a bodyweight we’re hitting a little bit everything with this so you getting the little legs we’re getting a little trunk twist which is good for your spine and back so stay nice and tall at these I want you guys to try to flex your quads and lock your legs out this is like the best way to find out if you have a good core or if it’s a weak it need some work lay down on the band and you want to find the spot where your back is the most arch your low back and then all I want you to do to start is focus on keeping this thing on the floor so if your back comes up it’ll snap so this is engage you’re like the actual core muscles and not just like your six-pack abs with the actual core which is called your transverse abdominus you’re gonna keep everything where it is we’re gonna pull your feet up off the floor and kind of make me a little tabletop with your legs yep and then now cuz you guys are both still able to hold the band down you’re gonna go slowly kicking one leg out like a bicycle I feel like so we’re doing like essentially a circle but we’re trying to find the max range of motion in the shoulder so there’s a move that no matter how strong or not strong you are everyone should be doing you know keep our arms long and just move just the shoulder blades so Chuck the hits and then yep it’s much range of motion as you can get up and down we find a lot of people have improperly working shoulder blades a lot um I like the front shoulder pain or just shoulder pain in general and it’s typically said their shoulder blades don’t work well all right so we’re gonna split up the sleds ones gonna do the sled get a little cardio work the other ones gonna get some ab work so right here you’re just holding while they’re pushing goes down and back and when – one more round switch it comes back on the sled this thing is great for inflammation which is soreness so this thing is negative to 35 Fahrenheit my heart is beating really fast and I can’t tell if it’s from the workout that I just did or from like this fight-or-flight panic mode that I’m currently entering as my body feels a turtle oh god yeah oh maybe like a minute I smell all right so day one’s done anyone’s done how you guys doing oh I’m feeling good I’m super excited about this week yeah I’m really excited to learn a lot more you guys looked actually like really good yeah I want to go put my clothes on cos I’m good to go due to was less assessment and way more full body workout really kind of actually going in there and pushing our bodies got me super hyped yeah day two I don’t know what else to expect but I had a blast alright let’s see let’s see where’s Lissy was F I’m talking about right so day three was cool it was a little different cuz it’s when me and Kelsey split up Kelsey was getting her box on me it was a pretty intense circuit I need up get up and hop in the shower but it’s a deceit take my pants off I’m too tired to do anything else I had so much fun today it was really fun to kind of like find different ways for me to do my cardio but also to still do my weight training I think honestly one of the biggest differences between having a celebrity body and having you know my own it’s just time and the right resources I stayed up way too late last night and now I’m really tired and I didn’t get a coffee cuz I’m late then I’m just oh my god I know I’m gonna have a good time but I don’t want to go so we’re working on mobility today we’re gonna focus on working on the hips in different stretching mechanism and Johnny’s time cheffy in 2000 he’s the stretchy guys so your finish of our workout I’m baking under some infrared lights for a metro minute I don’t know you know Johnny’s never steered me wrong so it kind of feels nice today was not bad you know he I was doing a lot of like hip kind of like stretchy stuff nothing that was to heavy lifting but it did strengthen some things that I’d you know need to be strengthened apparently tomorrow is called Friday that’s literally what he calls it and I the fear of God is in me so I’m nervous you Friday was just like crazy really intense but at the same time I never felt pushed to the point where I wanted to give up Kelsey crushed it you did see you man so I just finished you Friday and I feel so proud it actually was so hard but I wasn’t miserable I wasn’t dying I mean I was dying but like in a good way you know what you got to do a lot to get a lot you know and just go lay here for a second I think about what we did hoo-boy so we’ve been going through this for about a week now or put all together see how you guys do it I’m doing the thing I could do last time yep solid swole it much better well I mean you’ve been going like a half an hour so this is called a Pinelli device and basically it measures your cardio metabolic this is going to tell you ideal heart rate for the most amount of fat burn calories while you’re working out so the important thing with this is you can’t talk you just have to run we got your like ideal fat-burning zone which is in like the 140 to 160 heart rate so if you trade in that hurry you’re gonna burn the most minute fat and calories so just really trying to push and get more comfortable in that heart rate essentially and your vo2 will increase your maximum fat burn was at that peak right there and I was at a 167 heart rate so anything in this like gap is a good spot to be burning yeah so based on the conversations that we were having throughout the week it really seemed that they learned a lot about how their body moved so I think just really learning a bit about themselves they really kind of were surprised about the different things that they were figuring out okay so wow we worked out like Zac Efron for a week and I was sore yep I’m so sore now I’m still sore yeah feel like even though it’s only been a week we learn things that we can apply to our workouts just for the rest of our FitLife their workouts that worked out parts of our muscles that you think you’re working out but there’s like no there’s another muscle there and it’s time to engage that I was learning something new every day and it was very movement based I was pushing things across the floor and I learned where my own weaknesses were and like also felt like I improved on some of those even though it was this short period of a week overall are we looking like Zac Efron now no but yet well one step closer to the run status and honestly that’s a glow up in and of itself

Training For Enduro Ep. 1 | Neil’s Fitness Test

theguy 0 Comments 08/07/2019 Cardio Get fit Health Healthy Food

– Right. So I’ve decided I need to do some racing. I haven’t done much for a while. I did one cross-country race last year in Sireston. That’s what about it. So I’m going to do the final round of the EWS this year in (mumbles). I’ve not done any Enduro Racing for quite a while. So I think I’m going to need some help so I’ve come to Bristol. Come to BW Cycling and I’ve got a three-time Olympian, a Silver medalist, (mumbles) a five time National cross country champion, Oli Beckinsale to give me a hand and try to get me fit. (intense music) (mumbles) by Oli. I don’t know what we’re doing. I have done things like a VO2 max test and threshold tests in the past when I was a pro. And they’re horrible but one needs to wear a mask, I guess.

I’m getting my excuses out of the way. I’ve not been training. I definitely don’t have as much time as I used to have. I do a little bit of weights. Go to the gym a little bit. But no where near as much time on the bike as I’d like. So, I’ve got my kit. Check out all the old World Cup number number plates.

There are some new ones in there. I recognize some of those myself. Okay, and here’s (mumbles) bike. So, here I am, Oli. I’m in your hands. Okay, so what I’m doing is getting changed. I’m just gonna talk abut what we can actually do today. – Today we’re doing a VO2 max test. A simple way of looking at it is like we’re gonna ride an ever-steepening climb until Neil actually gets to his maximum.

And what we measuring is his aerobic capacity. So, it’s his ability to use oxygen as a fuel source for the work of his muscles. Okay. So it’s the kind of Blue Ribbon fitness test for him. Okay. How that ties in with his EWS. EWS, he’s got his short, sharp bursts. He’s gonna be doing two days of racing, two days of practice before. In his racing, he’s going to be doing really intense anaerobic downhill effort at the whole day. That’s only six to eight small sections. The rest of the time it’s all really hard, steady state exercise. He’s gonna need that aerobic fitness to get him, firstly, through the four days. And secondly, so when he does the really hard downhill sections he’s still going to be able to perform at his best.

And allow him to use his technical skills, rather than just blagging the sections. So once Neil’s done the test, what we’re gonna have is a VO2 maximum for him. We ought to get some really good training zones. So, Neil’s gonna be short on time. He’s got a busy job, young family. Like a lot of other guys, he’s probably only got three or four hours to train for an event that’s actually gonna be really long in endurance. So, if he’s got some good training zones, some good kick.

He can get the best bang for his buck and then achieve his goal. (heavy bass music) (bass chant) So, I’m warming up for the test now. I’m actually getting a little bit nervous thinking about what I’ve gotta do for Finale. They’re really big days. I thin`k you probably ride like 200K for four days. So 5,000 meters climbing. So, a lot of riding and I’ll see six or eight time stages where I’ve got good skill downhill speed. So, there’s work to be done. This fly’s pretty technical. Big hills. Nothing super steep as far as I can remember. Sort of long technical stages. Really physical. Lots of sprinting. And, of course, big liaisons back on top of the hill.

– Here we’re just starting the exercise test now. You can see we’ve got 160 watts on the kicker. We’re measuring his heart rate here. So he’s sitting here. 133, 134. That’s what we’d expect for a kind of steady state. And we’re measuring here his VO2. So that’s milligrams of oxygen per kilogram per minute. So that’s how you’re measuring that VO2. And you can see we’ve got oxygen consumption on the bottom here. As we increase, that yellow line, that VO2, we’ll see that VO2 rise. And then the heartrate as well. Once we go back through the numbers in the background when the test is done, we’ll have a good indication of Neil’s ability to burn fat as a fuel source. There’s a step change when that happens. And we’ll get a good indication of his threshold power.

So that will tell help give us some really good, accurate training zones. Step now, in the power, we’re taking him up to 180. So obviously, after the test today we’ll have a good indication let’s say of Neil’s current level of fitness. What we’re gonna do is put some good training in place. And then ultimately come back again and try and get that power up with the same heart rate and fitness levels. An increase in VO2 we’ll see as well.

(hard driving music) We’re gonna take it up a notch. (intense drum beat and chant) Just keep that cadence up. Don’t let it drop too much. I know you’re not a spinner but we don’t want to see it drop. If you let that cadence drop, the trainer will just load on top of you. All right? Focus on that cadence. Don’t let it drop. We’re going up again to 340 watts. Let’s see if we can crack this one. That’s good. Keep that cadence. But don’t let it slide. It won’t make it easier, all right? Let’s get this one done. (intense music) 20 seconds. See if you can clear this block. C’mon, mate. And then that block will all be up. C’mon. C’mon, mate. You can do this. Five, four, three, two one. Okay. You’re done. Keep spinning a sec. We’ll let the resistance wear off. Just keep spinning. Keep spinning. (soft gentle music) Okay, so in brief, Donny’s done his test today and we’ve all kind of calmed down now. And we’ve managed to look through the results. And this is basically the test we’ve done. So, this is the climb going up.

And this is his power. So we started off at 160 watts, so super steady. And as we’ve increased, we’ve added 20 watts per minute and he peaked at 340. So that’s the size of his energy, okay. What’s going on further down. There’s a couple of key points. 220 watts. That’s at aerobic base point, so AB, and that’s where he’s going from nice and chill to just starting to put his foot on the gas. We talk about kind of getting up the forest road backpack. That’s the one we need to try to raise up a little bit. Next, when we get to anaerobic threshold. That’s that really hard climb where you start to get the tingling legs and lactate building up. Once you go past that point, you’re blagging it and you can’t do it for too long. So what we need to do is when he’s doing his training or an EWS event, trying to cruise between here, roughly.

And then trying to not go exceed, other than the race sections, this point here. So, this is where you’re gonna try and ride between. So you’re going as fast as you can but you can keep that going all day. The key we’re going to try and do with training over the next months is try and get this to rise. So he does another test. He comes back. Smashes it. Maybe 370 watts, for example. What we need to do is not just get these to go up, but trying to get them to go along. So he can do work and still cruise without going into the red.

You get a higher power for a longer during the day. That’s what we’re going to try to achieve. – Neil It’s been a couple of days now since I went that day with Oli and I feel really good. Super motivating. I always think I wish I’d done more of that when I was racing as a pro. Getting tested and actually getting some training plans. He’s got a really good setup there. I actually saw Laurie Green in the downstairs working out in the gym. So there’s a lot of really top pro rides that actually use this type of training to get ready for their seasons. So, looking at the results. So, my VO2 max, which is just a good sort of indicator of my overall fitness, that’s now 54. Compare that to my VO2 max three years ago when I was still racing pro.

That was 69. So I’ve dropped quite a lot. I don’t think it’s unexpected. For instance, I know that I’ve not been training anything like I used to. It’s a bit more haphazard now when I do it. I try and ride at least a couple of hours a week. It’s definitely harder now. I don’t ride, definitely, as much as I used to. I know it looks like I still ride a lot, but I’ve got family commitments. Obviously, doing this job takes up a lot of my time. So now I do need to find the time to train for Finale. Going to the other results, my threshold is now. My threshold power, I should say, is now 270 watts. Again, that used to be 310 watts when I was a pro. I last got tested four years ago for that one. So, it’s dropped quite considerably, but Oli’s given me a good idea of the sort of training I need to do. So, a lot of training in the low zones. So, like Oli said, I need to work on that. Burning fat. So I can do that for longer. So I don’t get super tired and burn all my carbs when it comes to the EWS Finale.

So I need to do lots of training in the lower zone and training to get my threshold up, as well. So, zones two and zones four. So Oli’s gonna give me a training plan so I can work on that and hopefuly get round Finale. As to what else I need to work on, I think really it’s a case of skills, as well. I don’t ride as much as I used to. So, I need to get on my road bike. Do those lower trainings (mumbles). I need to spend a good amount of time on a mountain bike to make sure I can ride those stages and be as fast as possible.

So at the moment my training really, like I said, it’s haphazard. It sort of consists of an hour or two on the turbo trainer on (mumbles) in a week. I try to ride cross-country the weekends. When I work with Oli I’m going to set the bar a little bit higher. I’m going to try to do three hour sessions in a week around work. So I’m going to try to do a fasted ride one morning and then a couple of turbo sessions and then I need a three-hour ride a weekend either on a road bike on on a cross-country bike. (mumbles) and there’s two things. So my aerobic base so I can burn fat for longer and then really work on my threshold power.

Like Oli said, at the moment if I tried to ride those stages or even the liaisons, I’m gonna get above that aerobic zone and I’m gonna start burning my carbs too quick and I’m never gonna last a day. So I know I’ve got a couple of big days coming in Finale. I’ve got time to prepare. So, let’s get to it. There’ll be more videos following up on this one soon. I’ve got like a training program coming from Oli.

I’ll let you know how I get on. I’ve got some power meters and software, like training peaks. I’ll show you how I’m going to try to achieve those training goals. I’ve also got a really cool bike coming for the race in Finale. So I’ll let you know when I can about that. So keep your eyes peeled on Channel. And if you want to se an old video I did on a bike training for Enduro when I was fit, tick up there. Give thumbs up if you like this style of bloggy video following me trying to race the EWS. Don’t forget to hit that subscribe button. .

Men Work Out And Diet Based On Their DNA

theguy 0 Comments 07/07/2019 Cardio Get fit Health Healthy Food

– Today we’re getting DNA tested with Fitness Genes. – We’re gonna send it to a lab and then get a diet plan and a workout plan based on our genetics. This is my boyfriend Juan, I’m Asian, he’s Latino. We’re curious how that might affect how our bodies react to our food. Something that might be good for him might be bad for me. – I feel like weight’s always been somewhat of an issue in my family. We tend to be on the bigger side. We eat a lot of fried foods.

Old habits are hard to break. – At work I sit down a lot and sometimes when you work from nine to six, you don’t have time to prepare your meals. We have a lot of things where they bring in doughnuts. Can’t say no to doughnuts. – We would kind of one up each other in gaining weight. Juan would gain ten pounds, and then I would gain ten pounds, and then he would gain ten pounds. We’ll feel motivation to diet or work out at different times and that’s affected us getting on the same page. – So I’m spitting in here. – Just go, okay.

– This will go off to a lab to be tested to tell me all the terrible things that I’m eating, yay. – Fitness Genes is a DNA testing and interpretation company. Which gives us information about how best you should exercise and eat, depending on what your goals are. – I hope there’s nothing too scary in my DNA. – This is my issue right here. A full, round issue. – Let’s dig into some genetics. Quite interested in the differences between the two of you. So if we start with you, Juan, you actually have a variation of one of the genes called the FTO gene. Which actually gives you a tendency to overeat. Means that ultimately you might have some issues controlling hunger. And also the amount of foods that you eat. – Yes, so it’s okay, it’s not my fault. – It’s not your fault. – Oh, thank God. – Not only do you tend to crave high-calorie meals, but then you also want to eat between meals as well. And that’s the reason why people with this particular gene variation, as well as exhibiting certain behavioral tendencies, always tend to be overweight.

The strategies we’ll adopt for that will include things like having lots of protein for breakfast and having lots of small, frequent meals through the day. Whereas with Kane, with you, they’re not strategies that we need to necessarily adopt. – Good, ’cause I’m so lazy, I can’t do that. – You’re what we would call a fast metabolizer of caffeine. Now that means that you break down caffeine quickly. The problem is when you’re fast metabolizing, that can cause an energy crash, so we want to prevent the energy crashes in the workout. You potentially could drink coffee to a little bit later on in the day, but you need to stop drinking the coffee about 4:00 in the afternoon. And ultimately, it wouldn’t have a significant effect on, for example, your sleep. So one of the other interesting things that you have in common is to do with metabolic inefficiency. You don’t store energy particularly well. There’s these little energy factories in cells called the mitochondria. The mitochondria produce energy. And there’s little proteins that sit on the mitochondria, (overlapping explanations) so we have to account for that, so we have to make sure that you eat before you workout so you’ve got energy to work out effectively.

– That’s crazy. I’m having trouble putting on muscle. I want to figure out what foods I should be eating to build muscle. – I want to have more energy throughout my day. I want to feel more confident wearing whatever I want to wear or not wearing a shirt. – I am trying to lose my gut, man. I have the body type that everything goes to the gut. – It’s about kind of sticking with that fat loss, and there’s no reason why you can’t. – Let me say goodbye. – The last time I was under 200 pounds was about five years ago.

– Your goal should be to get under 200. – By the end of this, on a scale of Donald Glover to The Rock, where do you think I’ll be? – You gotta aim for the The Rock. – Okay, you’re right. (Dan laughing) I’m gonna be The Rock by the end of this video. – It’s day one at 6:30 a.m., how was your first day of waking up? – Let’s do this. I feel like I’m Rocky. It turns out with my fitness genes, I’m a nocturnal person, and I notice it.

And it’s funny because when he was like, you’re a nocturnal person, I was like, how do you know? I didn’t know you could know that through your genes, right. – I think waking up for me was super easy ’cause I am a morning person, verified by my genetics. – Bright and early, Runyon Canyon, the guys are already getting into it. (Ryann whoops) (Dan laughs) This looks too easy (laughing). – In the first workout, Dan was telling me that I surprised him with my athleticism which, first time I’ve ever heard that in my life.

I’m dying. – We’ve got some sprinter’s genes with this team, that’s for sure. You have a gene which is the MCT1 gene, and this particular gene is all to do with how quickly your body can clear lactic acid, and you clear it quickly. So this is going to be quite empowering for you, because you’ve actually got some pretty good athletic genes. – Nice. – Nice, but it also means I can really kick your ass in the training sessions. (both laughing) – It’s just kind of cool to have someone who trains people tell you that you do have natural athletic ability. – You can do it. – Day one. – We have about 10 minutes left, I’m taking a stair walking break. Which, I don’t know how stairs count as a break. The workouts have been really really hard. Like, a lot harder than I was expecting. Five, ten minutes in, I’m just already completely drained. – Our alarm didn’t go off today and we overslept. Everyone else started maybe 15 minutes before us, now we’re trying to catch up. – It’s definitely been hard. While, at the same time, once I am up, I’m glad I’m up taking advantage of my day that early.

– My body aches from it, but the ache feels good, ’cause it’s growth and it’s progress. But actually during the workout I’m like, I hate this. I’m trying to eat breakfast more often, I don’t eat breakfast a lot. Apparently I have to have a bunch of protein after every workout. Who has time for this? I work long hours and then I don’t sleep much, so I’m always eating really quickly, so my hardest thing is finding time to eat something.

Oh, I’m– – So you’re supposed to go on a diet, what is this? – It’s orange juice. For me, I’m not supposed to take in as many carbs because I hold on to it. I’m only supposed to have 40 grams of carbs per meal, and there are like drinks that will have 30. Carbs are everywhere. ♪ 6 a.m., working out with Dr. Dan. ♪ It’s a huge difference having your personal trainer than actually working out in a class. You have somebody that’s focused on you. They give you the game plan. – You have a collection of genes which means you’re somebody that would benefit more from working out with high volume. Lots of sets, lots of reps. – I heard sex, I don’t know why. (Dan laughing) A lot of sex, I’m like, I did that yesterday. – Certain variations in your genes, because you clear lactate slowly, you need quite a lot of recovery between sets and reps, at least 90 seconds, 120 seconds of rest, in order to get the energy from lactic acid, you have to start taking in enough oxygen and that contributes to getting broken down. – Science. – When we’re working out, Dan’ll say, “keep it going, keep it going, one more.” And in my mind I’m like, I can’t do one more.

But when I really just go for it, I can do one more, two more, three more. – Juan did a really good job today. – And by really good job is, I was only last 80% of the time instead of every single time. – Look how sweaty he is. How do you feel? – Sweaty. – Juan just is so good at this, he became a chef, and just had like jars and jars of oats and steel oats, I don’t even know what that means. – One of the DNA tests came back and said that you’re definitely lactose intolerant. I took the step to cut out dairy out of my diet completely. Incredible how much of a difference it’s made. – All right, let me show you how serious I am with this diet. My sister’s chocolate cake, in the trash. I’m not playing around, I’m trying to lose this weight. Kale’s disgusting, I still cannot get that down.

I eat that shit raw, I put seasoning, I put mad good sauce and shit, that shit’s still nasty. I’m still trying to figure this shit out. – It’s been a journey. I’m sitting here watching Gadiel just melt away. Gadiel’s stomach is going away. Juan and Kane are both losing weight. Kane’s arms are getting bigger. – I think I’m seeing a bit of definition already. – Juan is like slimming down, and then I just feel like the only person who it’s not working for, so I’m gonna do a couple of extra workouts in the evening to try to make up for it.

This whole fitness thing, it’s hard for me. – Dan’s out of town next week, I’m really hoping that we can still meet up and stick with this. (alarm clock blaring) – Kane and I both failed, woke up– so late. I’m sorry guy Gadiel and Ryann, we won’t make it up. We’ll bring cupcakes tomorrow, just kidding, we won’t. – Dan left for a week and we’re slacking off.

I don’t want to go work out. My nocturnal gene is kicking in. A lot of times, it’s hard for me to wake up or even get out of bed. (fake crying) I should have tried working out at night. – So, I’m late again to the workout. People were supposed to say that working out gives you more energy. Every day I wake up at 5:00 and I’m like, oh God, what am I doing? It’s been really hard for me. I don’t feel like I’m seeing results. I’m getting a little frustrated with the fact that I don’t necessarily see my body shrinking. I have had friends come up to me and tell me that my skin looks better, or that I do look slimmer. – I did notice Ryann’s face getting slimmer. – I do see results in him, but like he’s in his head. There’s something bothering him, but he’s like not communicating that with everybody else. – We’re gonna eat healthy, we’re gonna eat together. We’re missing Ryann. I want to put Juan on blast right now. Nothing but carbs right here, what’s going on here, bro? There’s nothing but rice down there. (Juan laughs) Nothing but rice! – Dan is gonna see this video, he’s gonna have a heart attack.

I’m snitching. – Dan came back from London and destroyed all our bodies and I can’t move (whimpering). – I’ve never been big into like group sports, so this was like a shift for me to work out with a group. As much as I hated Gadiel’s cheering in the beginning, it’s starting to wear on me. (chuckles) – That feels good. That feels good! That’s right. – So he just lifts the people up around him. – Do inverted rows. – Push, come on, push. – Come on, keep it going.

– We’re all very quiet, like kind of introverted, like we’re not used to the pep talk. – Feels good, feel like a new man. – At first I thought it was silly because I’d never worked out in an environment like that. It just comes naturally to Gadiel. – My man, you got this. You got this, boom. – Last one. – When he starts to pump up everybody I’m like, yeah you know, you’re right. – That’s right, give it all you got. – Keep it going. – There’s no stopping. (all cheering) – I just realized this is the first time I have ever finished a bottle of protein. – Just randomly, he’ll be like “did you get your tickets?” And I’ll be like, “for what movie?” And he’ll be like “for the gun show.” I’m happy that he’s really proud of it. – Did you get them yet though? – I did, I did. – Juan’s constantly looking at his body and saying what. He’s shy, bam. – Dan was like, don’t eat doughnuts. I’m like, Dan you crazy. I give up anything but doughnuts. I haven’t been craving those doughnuts anymore.

Every time I want sweets, I’m rushing home, just so I can have a little smoothie. I stopped eating doughnuts. – We’re almost done. I think I’m gonna miss it because it’s been a good journey so far. – I don’t think we’ve ever committed this much time to working on the same thing. It was actually really nice. – We joked in the training sessions about how Ryann never gave up, but one of the things that I saw was that mentality started to spread through the other guys as well. The beginning, everyone was quite happy to just stop an exercise when they were a bit tired. Towards the end, that wasn’t the case. The pack mentality really kicked in and it really sort of showed how even though they’re all different, as a group they can still come together and drive each other to get the best possible results. You two have both worked incredibly hard. Juan, you can from a position where you weren’t necessarily used to the exercise. Your improvements were so quick. In the beginning, you were 181 pounds, let’s see where you are today.

And, 171, well done. Wow, so that’s a loss of 10 pounds. I think you’ve lost quite a decent amount of body fat. – It’s something that I’ve been meaning to do for awhile. Really great to see I could make so much improvement in two months. – I am super proud of your progress while the improvement you’ve been making. His form from the first week to now has been so drastic. – From when we were working out in the beginning, he might want to give up a lot more, and now he’s at the end where he’s like yeah, he is definitely trying, he’s definitely pushing.

And he like, looks great. – So Kane, we’re in a slightly different position with you because the plan was we were going to spend a bit of time trying to put some muscle on first. Your weight to start off with was 141. And we’re at 143, excellent. So I mean, ultimately, it just means we put some muscle on. – Kane looks like buff. I’m looking Kane, Kane is already like his chest is coming out like this. His shirts are coming in a little tighter. I’m like, goddamn Kane, where did that chest came from? – It’s cool to see his journey and how once I’m on the other side of the weight loss I can then switch gears, learn from his process.

– You have done absolutely incredibly well. Really sort of committed yourself to the workout, to the eating. – The most committed. – We started at 186, and today you are– – Oh, shit. – 167. – 167? – I think the biggest challenge is noticing the changes because I do not see it because I see myself every day. – Gadiel is just like, he’s lost a small child. Melted this baby away. It’s so inspiring and it’s like every time I see him, I’m like man, I’m gonna lose as much weight as Gadiel’s lost ’cause he’s been like the rockstar of this. – Ryann, as you know I have been super impressed with your ability to exercise and work out. When you started out, you were 218, midway check in you were 217. – I might have put on weight so I just don’t know. – Well, let’s see. So today you are 209. – Holy crap, whoa dude, that’s amazing.

It’s been very very hard for me to switch my diet. The workouts were always like, oh yeah, this is simple, this is easy to do, but it’s just like the diet has killed me. At this point, I think about what I’m eating. When I look at food, I’m like, this isn’t worth it, or I don’t need this much. So I’m definitely way more conscious than I ever was. – Anybody that’s out there that is really considering doing Fitness Genes, I’d say you get to know your own body. – There’s so much diet information out there. Having this as like an additional piece that you can add to your library of knowledge is great. – You feel healthier, you feel more energetic, your skin clears up. I’m pretty sure the other guys could have attested to that. People are looking at me like, Gadiel, you’re glowing. I’m like, Fitness Genes.

(laughs) Next up is a six-pack. – It is. – We’re getting six-pack, that’s the next video. – We are. .

Powerlifter VS Street Workout – STRENGTH WARS 2k15 #1

theguy 0 Comments 06/07/2019 Cardio Get fit Health Healthy Food

My name is Romano I am 25 years old I am a power lifter I my name is veteran 24 years old awareness tricular at the moment I’m a professional a Cal aesthetics specialists I like to send a message on 50 other guys to show them this they should know that no matter that we do calisthenics you can do any other spots the muscles to do by calisthenics you more stronger compared to just lifting better and wait because the most waiting mostly once you understand how to live your own bodyweight I promise you you must stronger than ever need to lift any other ways that one as well good adlet and a radio spectrum I think I have a very good chance to win what it will be hard he’s got no chance look at this I’m around I’m duel as a machine you know Tom the fit is definitely gonna see what I’m all about and I’m gonna show him right there when I wish he says you know he’s definitely for now he’s my enemy I don’t really like him you know come on the fit you know before you realize you know I’ll be a long way already so you should get ready to get it’s just training as hard as economy you should get its egg game on because I’ll be there and when I got this mod you will see what I’m basically all about 20 reps 100 kilo stench 15 reps pull-ups with 40 kilos 15 reps dips with 40 kilos 90 kilos courts for 25 are you guys ready ready are you ready ready you’re ready ready let’s go guys two one go let’s go fight all right straight into the pull-up Oh all right one private army target trying to detect finish it finish it finish it finish it hold on tonight the quarry Marshall steady okay good good walk it off it again yay going all that game over man they put everything in anyway that’s it what’s your day today fucking Ben fry it up yeah and you start with something which is not your game that’s a sucker out there because

4-Minute Workout to Lose Belly Fat And Tone Glutes

theguy 0 Comments 05/07/2019 Cardio Get fit Health Healthy Food

Hey, do you have 4 free minutes a day? You ready to get rid of that spare tire and saddlebags in just a month? Well, I feel ya, so here are the only exercises you need to get a perfectly toned belly and bum! Exercise #1: Plank What’s a workout without a plank, right? This simple exercise knows how to strengthen your buttocks, give you great muscle definition, and even boost your metabolism.

Hey, I’m not kidding, the muscle mass and strength that you get from planking regularly enhance your resting metabolic heart rate, helping you burn tons of calories even when you’re not working out! Your belly gets its dose of benefits too – planking works out all four muscle groups in your stomach, making it look flat, cinched in, and fantastic! It’s pretty easy to do as well. Just get into a push-up position, put your forearms on the floor, and hold this pose. Your elbows should be right below your shoulders, and your body should form a straight line. Your breathing is also key – try to keep it steady and it’ll be way easier for you to hold the longest plank! Now, for the first week of your training, a 20-second plank will be enough. Increase it up to 30 seconds for week two. In the third week, you should be able to hold a 45-second plank, and week four challenges you to a full 1-minute plank.

Believe me, by that time you’ll be a planking pro, so it won’t be that big of a deal! Exercise #2: Side Plank Seriously, planking is the best for reducing your midsection, so here’s another style that’ll help you out with that. Actually, the side plank doesn’t just target your obliques, which are the muscles on your sides where muffin top likes to gather! It also works your buttocks, arms, and legs. Not to mention, doing side planks regularly improves your sense of balance. Your belly muscles also have to work – they help you stay upright the whole time. So, yeah, if your stomach and sides are sore the next day, that means it’s working! And here’s how to do it: lie on your side with your feet together and put your forearm on the floor. Engage your core and buttocks to lift your body and hold it up just on your forearm and feet. Again, your forearm should be in line with your shoulder. Like with a regular plank, make sure to breathe steadily! The side plank duration should be the same as for regular planks: 20 seconds for week one, 30 seconds in week two, 45 seconds for week three, and 1 minute in week four.

And no, you can’t just pick one side and do it – if you wanna see real results, you have to do both left- and right-side planks. Exercise #3: Reverse Push-ups I’m sure you’ve heard of regular push-ups, but what about the reverse style? To do them, sit on the ground with your arms slightly bent behind you and your legs stretched out in front of you. From there, raise your body off the ground, straighten your arms, and exhale. Hold this pose for a second and lower your body back down while inhaling. Don’t go too fast or you can hurt your triceps and end up with a shoulder injury. And don’t forget to engage your core and buttocks! Now, as you’re doing all that, what muscles are you working? There’s, of course, your shoulders and triceps. But more important for our purposes today, reverse push-ups are irreplaceable for toning your buttocks and abs. These muscles work to keep your balance during every single rep.

Needless to say, this exercise gives your abdominals awesome definition very quickly. As for your monthly plan, it shouldn’t be too intense. Just do 3 reverse push-ups in week one. The goal for week two is 5, week three aims for 7 reps, and at the end of the month you should be able to do 10 full-fledged reverse push-ups to really challenge your body and lock in those results! Exercise #4: Upper-body Raises Raising your upper-body kills two birds with one stone: it works out both your abdominals and buttocks, allowing you to get a perfectly toned belly and bum within weeks without any particular effort. Plus, this exercise benefits your shoulders, legs, and back too! To do it correctly, lie on your back, keeping your legs together. Stretch your arms in front of you and slowly raise your upper-body. Exhale and freeze in this position for a couple seconds. Then, you can lower back down to the floor and inhale. Just like with reverse push-ups, going fast won’t make the exercise more effective – on the contrary, it can ruin the result completely.

You should feel your muscles working and keep your belly and buttocks tight throughout the exercise. Again, the repetitions are the same – 3 for week one, 5 for week two, 7 for week three, and 10 for week four. It’s not that much, so make sure to give it your all! And there you go, that’s a complete workout you can do as your coffee’s brewing in the morning! Not that hard, right? Try to do these exercises every single day, and you’ll notice your body transforming completely by the end of the month. If you’re eager to get to the finish line even faster, here’s a few other things you can do to get a toned belly and bum: – Take baths. They’re not only relaxing but also super helpful if you have a little bloating. Put a bit of Epsom salt in there and chill for a while – this will draw all the excess water from your belly, taking you from flabulous to fabulous! – Have some chocolate.

It contains monosaturated fat, which is well-known for speeding up your metabolism and helping you lose weight. Sorry, milk chocolate fans, but this only works for dark chocolate! – Make yourself some lemon water. This is a perfect before-breakfast drink that wakes up your digestive system. Sipping it throughout the day is also a great idea since it can quickly reduce any inflammation and keep your calorie intake in check. – Snack on almonds. Just like dark chocolate, they contain monosaturated fats that help you get slimmer.

Don’t go too crazy with it, though – having about 20-25 almonds daily is more than enough to get all those awesome vitamins and nutrients. – And finally, get active! This doesn’t mean you have to run every day before work or go out and buy yourself some barbells. Ride a bike, go for a walk around the block, or go hiking with your friends. Nothing changes your body more than an active lifestyle, so get out there and get moving! Do you know any other effective exercises for a flat belly? Let me know down in the comments! Remember to give this video a “like,” share it with your friends, and click “subscribe” to stay on the Bright Side of life!

5-Minute Workout That Replaces High-Intensity Cardio

theguy 0 Comments 04/07/2019 Cardio Get fit Health Healthy Food

A 5 Minute Workout That Replaces High Intensity Cardio Is it you who always dreamt about the Fit Body, but didn’t know how to start or Is it you who always thought that squats and crunches are just too much for you We found a solution for you. No matter whether you’re a beginner or just a busy lady or gentleman These seven simple exercises will take just five minutes of your time and will suit any level of physical condition Because they’re all based on one phenomenal exercise, plank. Hey don’t run away no This is good Plank is famous for it’s four main benefits, One, a toned belly Two, strong back. Three, flexible body, Four, good posture Just do it with us every day preferably in the morning when you’re still fresh and full of energy And we will make sure that every training is fun and In just thirty days you will be surprised to find a so much slimmer and fitter body in the mirror hey What are you doing in my bathroom? So why do we make the first step to your transform body right now.

Let’s start. You don’t even have to start your stopwatch I’ll be counting for you Exercise number one full plank Lie down with your belly on the floor Then raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally You need to keep this position only for 60 seconds, let’s give it a try ready the countdown starts now Plank is one of the best exercises for core conditioning It strengthens your abs, but also works your glutes and hamstrings supports proper posture and improves balance How are you doing hold on try to breathe normally? inhale… exhale That’s right Okay, just five seconds left five, four, three, two, one Wow that’s great. Let’s try the next one Exercise number two elbow plank Keep the same position on your belly now Raise your body on your elbows and toes and keep it horizontally Your body should make a straight line head to heels Don’t forget to breathe normally This time only 30 seconds come on you can do it Plank is one of the basic poses in yoga So you can be sure it is absolutely healthy for your body and will keep you energized for the whole day Yogi’s don’t lie especially the yogi who said when you come to the fork in the road take it Three-two-one you are SuperDuper.

I’m amazed All right here we go exercise number three raised leg plank Prop your body in the position of elbow plank Raise your right leg to the level of your glutes or higher and breathe normally Up we go Breathe normally because your muscles will need to receive oxygen If you hold your breath your blood and abdominal pressure can increase significantly and have harmful effects on your body Three-two-one Now put your right foot on the floor and raise the left leg to the level of your glutes that’s right hold on Apart from working on your back, abs, chest, neck and shoulders Leg raise plank also strengthens your glutes and back thighs and every exercise that we do should be healthy to your body so inhale exhale inhale exhale Two one great! Can see you’re ready for exercise four left side plank Turn to your left side and put the left elbow strictly under the shoulder make sure your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line breathe normally And up, only 30 seconds Side plank makes your abdominal side muscles stronger and keeps your waist thin Whoo it’s also a great pose to strengthen your shoulders and arms that’s right.

It’s not hard is it? Five four three two one well done! Exercise number five can I guess mm-hmm right side plank Turn to your right side and put the right elbow strictly under the shoulder make sure that your legs are straight Now push your bottom and waist up Balance yourself on your arm and feet until your body makes a diagonal line and breathe normally And another thirty Seconds have started just now Keep your balance don’t sink in the shoulder I can see you, you are doing great. We’re almost there Three-two-one, okay, just two exercises left Exercise number six full plank again Absolutely, you’ve done this one before will let’s repeat raise your body on your straight arms and toes and keep it horizontally Your body should make a straight line head the heels breathe normally This time only thirty Seconds you can do it Make sure your palms are right under your shoulders, if not move them carefully your body should feel solid Yes, just like that You are just a plank superhero, you know that don’t you maybe five more seconds mm-hmm and here they are five four three two one Wow! And one last exercise to go Exercise seven elbow plank Yes again Okay, keep the same position on your belly now raise your body on your elbows and toes and keep it horizontally Your body should make a what straight line head to heels right and breathe You should hold the position for sixty Seconds How you doing keep your glutes down your body is a straight line yeah, there you go, Oh 30 seconds already passed and you are still standing.

You are my superstar All righty Keep going Ahh five seconds left five four three two one All right, you’ve done it. You are a god of Plank All right, and here is your daily workout plan summary that might be handy Number one Full Plank One minute, Two Elbow Plank 30 seconds Three, raised leg plank right leg 30 seconds, left leg 30 seconds Four, right side plank 30 seconds. Five left side plank 30 seconds Six, full plank 30 seconds Seven elbow plank one full minute And, one last thing before we say goodbye today once you feel that you are ready to intensify your workout Try not to lie down on the floor between the exercises and just keep your body up while changing the arms position Yeah, you can do it. I’m sure you can make it. See you tomorrow Have you tried plank exercises before share your experiences in the comments? Don’t forget to hit the like button and click subscribe to stay on the bright side of life .

James Joins Mark Wahlberg’s 4am Workout Club

theguy 0 Comments 04/07/2019 Cardio Get fit Health Healthy Food

IT’S 2:00 IN THE MORNING, I JUST WOKE UP, AND I’M GOING TO WORK OUT WITH MARK WAHLBERG. IT IS 10 TO 3:00 IN THE MORNING, ACCORDING TO MARK WAHLBERG’S INSTAGRAM SCHEDULE. HE’S PRAYING RIGHT NOW. AND SO AM I, I’M PRAYING HE CANCELS. I MEAN, I NEVER SEEN THESE ROADS SO QUIET. I MEAN, I NEVER SEEN THESE ROADS SO QUIET. ♪ ♪. >> James: THIS IS THE MOST RIDICULOUS THING EVER.

♪ ♪ >> James: SLEEPING. I HAVEN’T SEEN ONE CAR ON THE JOURNEY HERE. ONE CAR. >> ISN’T IT NICE AND PEACEFUL THOUGH? YOU GET UP? >> James: IS COMPLETELY PEACEFUL. >> THE WORK-OUT IS GOING TO SUCK, BUT YOU’LL FEEL GREAT AND ATTACK THE REST OF DAY >> James: I WANT TO GO BACK TO BED. >> LIE DOWN AND THESE MATS AND HOME RUN STRETCH. >> James: SURE. I CAN LIE DOWN. LYING DOWN IS NO PROBLEM. THIS IS JUST A GET AWAY FROM THE FAMILY YOU SAY I’M GOING TO WORK OUT AND YOU LIE DOWN AND HAVE A SNOOZE. IS THAT IT? WHAT ARE YOU DOING HERE? >> James: BEING A NORMAL PERSON. I DON’T EVEN KNOW IF I’M STILL AWAKE OR IF THIS IS SOME SORT OF WEIRD DREAM. LYING ON THE FLOOR. MARK WAHLBERG. I PUT IT OFF YOUR SCHEDULE. IS THIS FOR REAL, 2:30 WAKE-UP. 2:45, PRAYER.

>> WHEN I GOT MY 2:45 WAKE-UP I LAID IN THE BED UNTIL 3:05. >> WHEN I GOT MY 2:45 WAKE-UP I LAID IN THE BED UNTIL 3:05. I KNEW I WOULDN’T GO BACK TO SLEEP BECAUSE I HAD TO PEE >> IF YOU WANT TO GET IN TOP, TOP SHAPE. >> I’LL SETTLE FOR LIKE BOTTOM, BOTTOMS SHAPE. I’LL TAKE BAD SHAPE. >> YOU GOT TO BE READY. THERE’S A WHOLE LOT IN FRONT OF YOU >> I’M JUST SAYING I’M NOT MARK WAHLBERG. I’LL CALL IN THEY WILL COME OVER PROVIDED IT’S BEFORE 5:00 P.M.

♪ ♪. ♪ ♪. >> James: CUTTING A RUG. >> THREE, TWO, COME ON, MORE, ONE MORE, GOT TO GET SO ZERO. ONE MORE. >> WHAT DO MEAN ONE MORE? NO ONE COUNTS ZERO. ! >> WHAT? NOW I FEEL LIKE I’M IN A BOY BAND AND ENJOYING IT. EVERYBODY. WE NEED MUSIC. >> ROCK YOUR BODY. ♪ ♪. ♪ ♪. >> THERE YOU GO. >> THERE YOU GO. >> James: DO YOU ALWAYS WORK OUT IN FROM A CARDBOARD? >> James: DO YOU ALWAYS WORK OUT IN FROM A CARDBOARD? THAT WAS SO QUICK. IT WAS THERE. MARK, WHAT DO YOU GOT >> MADE US SOME MERCH, ME AND YOU, THE 4:00 A.M. CLUB >> YOU LOOK MORE JACK THAN ME >> YES, I DON’T KNOW WHAT HAPPENED I JUST SAID TO THE GUY, IMAGINE WHAT I LOOK LIKE WITH MY TOP OFF. AND IMAGINE WHAT MARK LOOKS LIKE AND THEY JUST DID IT. ♪ ♪. ♪. ♪ ♪. HA HA HA. >> James: WE GOT TO GO NOW. THIS PRETTY MUCH CONCLUDES THE WARM-UP.

NOW WE GOT TO START THE WORK-OUT >> James: I’M DONE. I’LL SEE YOU TOMORROW >> ARE YOU COMING >> James: YEAH, I’LL BE HERE ABOUT MIDNIGHT. I GET A COUPLE OF HOURS IN BEFORE YOU WAKE UP. THE 4:00 A.M. CLUB, JAMES CORDEN OUT. MAKE SURE HE DOESN’T THROW UP IN MY BATHROOM. OK? .

TRAINEN MET DE DUTCH FITNESS GIANT | 2’18 LANG & 155KG

theguy 0 Comments 03/07/2019 Cardio Get fit Health Healthy Food

Yes! Look who we have here today. This is Olivier… ..and you may know him already from a previous photo that I have shared with you guys. Olivier, you are 2 meters and 18 cm long and 160 KG? I am 155 KG.. Awsome! Today we are at Burning heart for a good and intense press training… We do the chest, shoulders and triceps today. But first more about olivier, you are 2.18 so you stand out.

What was your starting weight? I started at 80 kilos when I was already that big.. I have gained about 75kg in about 7 to 8 years. Wauw! I weighed 75 kilos when I was 18 years old.. Why are you so big? Do you have long parents? Yes, my parents are 1,76m and 2,00m… That is normal for Dutch standards, but for the rest of the world long. My brother is no bigger than 2 meters while I have become longer. I am fortunate to have natural giant growth without any deviations… There are many people who suffer from abnormalities around the same length. I am completely healthy! What do you do in daily life? For me, the food was an entire undertaking… The first few years of course to gain weighed but then I had to pay attention to my diet. That was very difficult because at a certain moment I was at 6000 calories per day. Preparing the food took so much time that I invented muscle meat together with my brother and his girlfriend. So we started muscle meat in response to my hobby. Soon there was so much demand for it that we quickly grew as a company. What is the vision of Muscle Meat? Buy bulk and prepare your meal easily.

He grows from his own food .. Do you have goals for 2018? I want to get 160 kg heavy… And after that I want to do some dry training. And besides Muscle Meat you also have an acting career ahead? I have a casting for Game of Thrones running at the moment… There is a small chance that I will get the role but still very cool that I could participate. It must succeed once to get a role in a big movie or series. At your last casting you came to the last 12 you told me? Yes that’s right, that was for sylvester stallone creed 2. How many people did the casting in total? Thousands of people participated… Cool!! Enough about Olivier, it’s time to take our lovely pre-workout V2! Then we start with our training.

Do you have a fear of heights? No Fortunately not! Hey Olivier, are you ready for a scoop pre-workout? Golden Scoop incoming! The world looks very different from this height. You can see everything… But your length is also easy for replacing lights? You do not want to know how often I have been asked. We start with the bench press, 4×10 not too heavy but first pump that chest up! haha, your shoulder is as big as my head. The exercise we are going to do now is one of my standard shoulder trainings. 5 repetitions, 40 kilos, 10 kilos higher, so 1/3 of the weight. I go for the 35 kilos, which fits better with my height .. Okay, the last set of this exercise, drop-set 3×10. We have a caller, dumbell is calling ..

Okay guys, we arrived at the 2nd shoulder exercise. The Shoulder Side raises. We follow the same set-up here as with the shoulder press. Lets go! Olivier can not perform this exercise on a busy Monday night, with his wingspan the chances are high that he will hit someone. My wingspan is indeed 2 meters 20. You should actually carry a sign with the text: beware, extra wide. If you see my hands you can quickly see that all dumbells are actually too small for me.. The following exercise is a super set for the shoulders, including the front raise (20KG) rod.

2x 10, lets go! My shoulders now feel so full, just like the bus to work every Monday morning. The bus? I do not fit in there, haha Whether it is in the plane, bus or train, I take several places. We are going to start the last exercise, the triceps. We start on 15 repetitions and build the weight until you can only do 6 repetitions. So we go from 15 repetitions to 6, but the weight increases every time. Those arms look like tree trunks. Is it true that you can not do certain exercises because of your height? Please show 3 examples to the viewers. Stretched arms? I put it out, I can not do this exercise. If I want to do pull UPS, I have to sit on my knees. If I stand here, we both seem the same size… But finally, I saw one more exercise that is impossible for you to perform. I’m glad we’re done, I get cramp in my neck from looking up ..

Thank you very much and we have to do this more often! And do not forget, soon cooking with Ome Wutru and Muscle Meat! .

20-Minute Cardio Follow-Along Workout

theguy 0 Comments 02/07/2019 Cardio Get fit

– Here’s your follow-along cardio workout. I am with my girl, Karen, and I’m with my man, Joe. I’m David. We are so excited to be here with you today. Here’s what you need: You, we got you. It’s an official party because we’re on set, ready to roll with you. Towel if you want it. Water if you need it. Some open space, so that you can move safely. And just the desire to get some cardio going, right? So we’re going to start right off with a march, guys. So we’re just going to march. And, by the way, you decide how much you want to march and how slow you want to march to start.

Say you’re feeling great. Man, you jump right into a high march. You feel like, “Holy moly, this guy put me “right into the ringer, right out of the gate,” then we just start nice and slow. You move your arms. We’re going to stay here. I’m going to come back with you guys for a second. I’ll be able to stay with my team, right? We’re going to stay here for just a second. And then what we’re going to do is we’re going to transition into a little bit of a different march, get our brain going in a different way, a little coordination, so watch this. Tap, tap, yeah. Aw, yeah, we got some dancers in the room. We got some dancers in the room, right? Right, Joe? Come on, yeah, don’t leave me hanging. – Don’t leave me hanging. – Karen, I’m coming.

Am I coming for a pound over there, Karen, or you just want me to stay in my lane over here? (laughs) – All good, all good. – She’s like, “Man, I got enough going on over here. “Don’t bother me, David.” Right? Good, now, we’re going to do a few more of these. You guys at home, you want to pop? You want to rock and roll? It doesn’t matter. Shades up, doors open. Neighborhood party, bring ’em in, have fun. You need to (blows air) bring it down, take it easy, catch your breath? You do it. Now watch, we’re going to go here. Tap, tap. Oh, we’re working, we’re working, we’re working. Yep, just a little tap. Step tap, step tap. Not too much. At home, once again. Rhythm, smooth, relaxed. Smile on your face. I want you to just smile the whole time. Now, there will be times when you don’t want to smile at me. You’d actually probably rather say something different to me, but that’s okay. You manage your energy. If it’s too much, slow down.

It’s too much? Smaller range of motion. Need to rest? Rest. ‘Cause guess what? You can pause us. You can put us back on whenever you want, right? – Right. – We’ve got to work. They get to decide when they work, and that’s the beauty of it. Now, last one here, check this out. We’re going to tap in front, tap in front. Yep, now, a little rotation in the hips, a little bit through the core. I’m going to go here for maybe, I don’t know, what do you think? Fifteen more seconds? – Sure. – That sound good? Okay, good.

So, I’m not going to even count. You guys got the clock at home. I’m going to try to get close. My guess is that’s about seven seconds. My guess is that’s about 10. So, we’re going to go 5, 4, 3, 2, 1. Now, back to march, back to march. So we’re going to stay right here, back in this march. Nice and easy. And we’re going to go for about 20 or 30 more seconds.

Here’s what I want you to feel like. Get your heart rate up a little bit. You know, you want to get those arms moving a little bit more? You do it. You want to keep ’em down? Keep ’em down. Keep ’em up? Keep ’em up. This is your game. Come on, have fun, play with it. So, I’m going to go. They’re not.

I’m going to give it a little push. I’m going to start getting my heart rate up. Whoo! Oh, they’re in it. I can’t outrun them. And I can’t outrun you. And I don’t need to because this is for you, not for us. 3, 2, 1, rest. All right, that’s a warmup, huh? Shake it out, shake it out. So, first move we’ve got, it’s going to go like this. We’re going to set our feet wider. When you’re ready, we’re going to go this leg first. This hand is going to tap that knee. So, I’m just going to demo it. It’s going to be here, here. That’s the move. You guys ready? Okay, set, and good.

There, now once again, you want to bring… So, Joe, you know, this guy: Princeton, football, gamer, boxer. His body’s been through a lot, and he’s had a lot of fun doing it, but he knows, “I’m not going to go super wide. “I’ve got a little bit of knee stuff I pay attention to. “A little bit of hip stuff I pay attention to.” So his base isn’t as wide. See the difference I just made right there? Just base is not as wide. It’s still really good work. Why? ‘Cause it’s good work for him. That’s good fitness. Now, if you can get wide, drive those knees harder.

That’s up to you. We’re going to go for a few more seconds here. Come on. Let’s go for 5, 4, 3, you’ve got this, 2, and rest. Now, next move. Catch your breath, rest whenever you guys need to. Yes, you have permission to do that. We’re going to go heel, heel, okay? And I’m going to show you different ways you can do it as we go. Ready, Karen? – Ready. – All right, you tell me when. – 1, 2, 3. – Heel, good. I took the count down. Did I follow directions? – Beautiful. – Yeah, good, that’s rare. That’s rare. You ask my mom. If you can find a way to get a hold of her, you ask her how good I am with that. She’d be like, “Meh.” (laughs) Good job, Karen. Yep. So back, try to get back. Yeah, and don’t have to go as wide if it’s just the lift. Right there, we’re thinking about that foot going back, stretching those quads. Now, here we go. Hands can stay on our hips, right? They can stay here. Hands can come here. Okay? Hands can move with the legs. You pick what you love to do and just stay with it.

Now, let me show you one last one. Uh-oh, uh-oh, what just happened? I mean, we’re talking back, chest open, coordination. Whoo, send us a video of you doing this at SilverSneakers. We would love that. Come on. 3, 2, 1, rest. How we feel? – Good. Good. – Yeah? Yeah, she’s making a little, “Oh, yeah, I’ll make him feel “like I’m working a little bit. (blows raspberry) “Tell me when the workout starts, Dave.” Right, Joe? – I’m fine.

(laughs) – I’m good, I’m good. All right, so now, we promised you that we always want to work your brain. We want to work you in different ways safely but effectively. So, here’s the scoop. So, yeah, you ready? I’m going to have you right… Perfect. Because I need to see you in your awesomeness right now. So it’s going to look like this, because I know you can do it. It’s going to go knee, knee, heel, heel. Uh-oh, we did it, we did it. You ready? Set, come on, go. Knee, knee, heel, I’m going all in. Knee, knee. You guys don’t have to do this with your arms. You can go here, here, boom, boom, yep. Here, here, back, and I almost got myself thrown off right there. Knee, knee, back.

Come on, we got to go at least 10 more seconds, right, Joe? – Absolutely. – Good, get that heel back. He’s like, “Pfft.” His pulse, I don’t even know if it’s changed. He’s like, “Absolutely.” I just missed it. Did you see that? “Stay with… Oh, I’m lost!” Here, back, it happens to the best of us. Last one. Here, I tried to do too much, right? I tried to do too much. Did you see what happens? (laughs) Right, keep it simple, right, Joe? – Good, good. – But you know, we’re all human. So you get to laugh at David like, “Ha, even him.” Yes, even me. You should see how much I mess up when I’m preparing these things. Mmm, oh, no water for these guys. They’re like (blows raspberry). You guys, water, rest, breathe, towel. We’re going to move into the next thing. So, kind of moving in that lateral pattern, here’s what it’s going to look like. Floor is safe, so you know what’s around you. We’re going to go three step and a little kick. Now, watch. If you don’t do that, you can always tap. If that’s what you feel better with at home, having that foot tap the ground, perfect.

Right, I’m going to start there. If you want, you can really turn this into something more dynamic. You guys ready to go? I’m going to head this way first. Three steps, set, 1, 2, 3, tap. 1, 2, 3, yep. And you’re kicking. I might tap just to remind you guys at home. There it is, a lot of coordination here. Now, I’m going to kick because I just love it. It’s like, pow! Yep, sound effects. Pow! It’s what I do. Pew! Good, and then if you want to really kick it up, you can just make those bigger steps, quicker steps to the side, push further. Keep that balance. Test your balance. See, I’m a leaning a little away. As long as it’s safe, I’m working core. I’m reminding my brain, “My body can move that way.” If something flew at me or something happened, I can move around it. I can still own my body and space, and I can recover. Come on, 3, 2, last one, rest. Whoo, how you feeling? Knees okay, hips okay? – Easy day, easy day. Hips are good. – All of it? Karen, you good? You guys are good. I know you’re good.

That’s why you put us on. Here’s what we’re going to do next block. We’re going to set our bodies up. I’m going to show you first how it works. We’re going to set up. We’re going to work one side. So, first thing we’ll do is we’re going to squat down a little bit, okay? We’re going to lean off just a little bit to one side. Just a little. Not from our shoulders. From our hips, okay? Put that foot out. Now watch. It’s tap, out. Tap, and try to stay down a little bit. Good, you guys are with us. We’re already in it. You’re good. Yep, don’t try to follow the foot. Stay right here. Stay right over this leg, stay down. If you’ve got to come up a little higher, that’s fine. You stay in this long enough, you starting to feel a little burn in that leg? – Oh, yeah. – Karen, you getting a little burn in that leg? – I’m good. – Good, I like it. And you are moving a little bit, and that’s okay.

If that feels comfortable, you stay right there. We’re going to go 3, we got two more, 2, we got one more, arms moving. And we come up. Ooh, I feel it. Shake it out. We’re going to sit down, slide just a little with our backside over this leg. This foot comes out, ball of our foot. Ready, and we go. In, out, in, we take our time. Good, and if you want to follow a little, that’s okay.

Follow a little is okay. I’d rather you do that than lean off and get out of position. You want to just stay here. The more you sit down on that heel, bend that knee, push that hip back, oh, baby, it happens. This is glutes, thighs, holy surprise, it comes out of nowhere. And it’s amazing. It will work it in a really effective way. Come on, 3, and 2, and 1, and rest. Okay, now, going to take that lateral pattern, we’re just going to go here. Step, step, step. Kinda did it in the beginning, but we’re making it bigger now. Okay, you ready, ready? You’re with us. We’re with you. Going this way first, and we go. Step, step, good. That’s all it is. Now, the wider you step, this is kind of like a skater, right? We’re going to do that next. It’s a little different. We’re setting you up for it. The wider you go, the deeper you stay, the more this stings in a good way, right? And that heart rate will come up.

Now, if you wanted to come up higher, stay right here. That’s totally fine. Higher you go, less in the legs. Lower you go, more legs, more cardio. Good, come on, keep moving through, keep moving through. What I try to say is there’s a tunnel that I’m in or a hallway. That ceiling is like right above my head. I want to keep my head level, so it doesn’t bounce up into the ceiling. You do that, you’re going to feel it. And 3, 2, 1, rest. You guys feel that? Ooh, huh? – That was good. – That’s good, okay. We’re going to go into what we call a sprinter step. So, we’re going to just open up in a split stance.

We’re going to put that foot behind us, ball of our foot. We’re going to bring whatever leg is forward, that hand’s going to come toward our hip, right? So that hand is back, so that hand will be back. Yes, right like there. Now watch. It’s just up and back. And we’re going to pause, and we’re just going to do reps, right here. You guys ready? Okay, I’m going to stay this way… you guys can stay forward, whatever feels comfortable for you… so they can see me. Set, and go.

Up, and back. Hold. Up, and back. Hold. Up, and back. You come up as much as you feel comfortable. You go back as much as you feel comfortable. You need to stay up tall? That’s totally fine. Right here, just a little bend in the knee, little bend in the hip. Come on, we’re going to do three more. 1, set. 2, set. Lot of balance, lot of core. And let’s switch. Ooh wee, setting it up, I’m feeling it now. Feel like we’re on the field now, right? – Yeah. – Yeah, yeah.

Ready, and we go. Up, good, perfect, Karen! Arms are moving with the legs. That’s rhythm. That’s coordination. By the way, that’s one of the first we learn when we’re babies. Somehow, we figure out how to get up on our feet and walk. Opposite hand, opposite leg. It’s called cross-crawl gait pattern. It makes the brain miraculous. Come on. Here we go. Three more. 1, 2, and 3, and we rest. Shake that out. Okay, we’re going to go knee strikes. You guys ready for some knee strikes? Okay, so on knee strikes, they’re going to work for us. Grab a sip of water if you need it. It’s kind of like that, that we did. We’re going to make it a little more like, you know, your kids stayed just a little too long in your house and uh, time to get out.

You know what I mean? (laughs) It’s one of those. This is where you can get some, some of the energy out. You know that husband that we’ve been fiddling with for 40 years, and… I’ve been in 20, and I think my wife is already ready… So this is going to look like this. Knee strike, knee strike, knee strike. You go at your pace. I’ll start slow. Then we’re going to build our speed up, okay? All right, set, and we go. Here, here, perfect. So what we say always is “slow to fast.” We start a movement or an exercise slow, and we get it right. Then we think about going fast, right. We start really light, then we think about getting heavy, okay. We start really simple, then we think about complex. Slow to fast. Light to heavy. Simple to complex. Use that in all of your fitness.

Now, come on. Let’s go for 10 seconds. Your pace, pushing that through. Feeling it in that glute, feeling it in that core, maybe in your shoulders. 3, 2, 1, rest. Is there any sweat happening back here at all? – Yes, yes, yes. – I mean, at all? I mean, I’m flinging it all over the place. It’s like, it’s raining up here, in north wherever-I-am, and in south, it’s like sunny back there, you know? Holy moly. Think I’ve got to follow my own programs, guys. Ready? Knee strikes nice and slow, other side. Set, and we go. Up and back, up and back. That’s it, good. I’m going to show you my side here. That foot stays flat. I’m on the ball of the foot back there for support. Now, if you need to be near a wall, that’s totally fine.

It’s always there for you. A counter, a couch, something to rely on as you’re trying something new. That’s called smart training, and I’m proud of you. Come on. Now we’re going to go quicker here. Ten seconds. Up, back, up, back, yeah, good. I’d say we’re about halfway there, right, Joe? – Yep. – Come on, Karen. Count us out. You give us 3, 2, 1. You ready? You got it. – 3. – Come on. – 2. – Yep. – 1. – Nice! We might put you up front one of these days! Watch for her, watch for her! All right, so now, we have two little things left.

We got a fun little movement pattern, which is going to bring our brain in. I’m going to show you. You’ll get it. Then we got a fun little fighting finish, right, Joe? – Fighting. – Fighting finish. We’re going to fight for it. Whoo, so here we go. Three patterns, you guys can do them with me and learn it, as they’re picking it up at home. One of ’em is just stepping. We call it 1, 2, 3, 4. Out, out, in, in. Out, out, in, in. Right, how’s that feel? – Good. – That feel okay? – Mm-hmm. – So, out, out, in, in. Out, out, in, in, perfect! And you make it your own if you need to, right. Now, next one. Walk up, walk back, 1, 2, 3, 4. Try it, 2, 3, 4. Got it? Okay, up, up, yep. So we go left, right, left, right. Left, right, left, right. Left, right, left, right.

Stay right there, very nice. Last one, toe taps. Toe, toe, toe, toe. Good, we good? – Yes. – All right, so let’s go through the first one. In, in, out, out. We’re going to go about 20 seconds. Ready, set, go. Out, out, in, in. Out, out, in, in. Yeah, good, stay there, good. You can get wide if you want. Now, sometimes I try to go lead with the other foot first. You don’t have to worry about that. At home, when you play this a few times, you’ll understand what I just meant. Out, out, in, in. Just lead with the other foot sometimes.

It’s a totally different movement because of your brain and your body. Now, you guys stay at that pace. If you’re feeling it at home, you can also do this like this. Out, out, in, in, out, out, in, in. I know, I know, I know, I know. – I’m staying here. – Rest. I’m just showing you what’s possible. Up and back. Here we go. Ready? Up, back. Step over the line, step back. Step over the line, step back. Good. Come on. We’re going to… You know what, you’re moving, and you’re not causing pain. That is a recipe for vitality. It’s a recipe for health. It is brain. It is core. It is coordination. It is cardiovascular. It is everything your body deserves to do what it is that you’re supposed to do. The things that you’ve worked hard for, the things that matter to you, this is how you keep it. You decide what you put in your mouth, you decide what you let in your ears, you decide what you let in your eyes, and you decide how you move your body, so that you can honor and you can respect everything that you’ve been given, so you can give it away to somebody else.

Especially the next generation you’re trying to create legacy in, right? That’s your job now. So stay healthy to do it. Good, and rest. Now, toe taps, ready? Toe, toe, toe, good. We’re going to move through this, we’re going to move through this. Yeah, keep it moving. Good. Now I’ll show you. You guys just keep tapping. Don’t… You stay in your rhythm, fight for your rhythm… Don’t look at me.

Look ahead. You keep your rhythm. Feel that? At home, that’s what that looks like. You’ve got to be careful if you have ankle issues or calf issues, but I want you to know, this is there for you. Small, little movements, that’s what that turns in to. 3, 2, 1, rest. How we doing? – Good. – Are we ready to fight to finish? – We did the hard part. – We’re ready to fight to finish? – We’re ready. – All right, here we go. So, it’s a little series. It’s going to take us less than two minutes. We’re going to start with some side kicks. You’ll just follow me. Then we’re going to do some little, little digs. Like, you see me, and you want to give me a little shot in the ribs, and be like, “Hey!” Give me one of those, right? And then we’re going to do a little uppercuts, and then we’re going to do a little flurry to finish, flurry to finish. You ready? – Ready. – Side kicks. We’re going to go alternating. Set, this one first, and we go. Boom, boom, boom, yep, good. And you get a little bit of a lean away.

Push that heel out. If you need to tap, that’s totally cool. Out, out, come on. Push through, push away. Push away, yeah, give him a kick. Give him a punt. Punt him right out the door. Time to go, get out, come back later. Good, when you got a job, what? (laughs) 3, 2, 1, rest, nice job. Okay, we’re going right into a digs. Set our feet up. Here we go. It’s boom, boom. It’s… Yep, let that heel open up, and that hand you bring around. And you don’t have to do it this big. Just little punches. That’s fine. But if you want to go big, smooth, smooth. Yep, no hurt shoulders, no hurt pecs. So we work from the hips. We work from the core. We let that foot open up. We’re finding that midsection. Bang, right there. Bang, right there. 3, 2, 1. Uppercuts. Here, stay with me, good. Oh, we’re coming right here. We’re bending down on those legs a little bit. Coming right up the midline. Swinging through, swinging through, swinging through.

Here we go. 5, 4, 3, 2, 1. We’re big finishing, big finish, and I’m coming back. You keep your feet moving. She’s not going to punch. She’s just going to hustle. Joe and I are going to do a quick ta-ta-ta. Ready, and go. (breaths through mouth) I’m going to move around with it. I’m going around a little bit. I don’t want to catch that shot in the eyeball. That’s it, Joe. That’s it, Joe! Oh, ho, ho, ho! Oh, there it is, there it is! He’s on it. Come on! 10, 9, I’m with you, 8, 7, move ’em, hot floor, 5, 4, 3, 2, 1. Over! What I want you to do is start catching your breath. Right now, start catching your breath. You get a sip of water, use your towel. We’re just going to breathe for a second, and them I’m going to let you go stretch on your own, talk a walk around the house, around the park. Pick one of our stretch routines, do what you like on your own time, but for right now, (breathes deeply) just move around a little bit. (breathes deeply) So it’s a military breathing pattern, when their heart rates are really high, or even athletes or people that have highly technical jobs where they have to do really precise things, when they’re under stress, when they’re under cardiovascular, when they’re really, really worked up, to be able to use their breath.

(breathes deeply) Carbon dioxide comes out. (breathes deeply) We just shake it out, just relax. One of my favorite things is just shaking, however you feel comfortable. Maybe you just roll your shoulders open a little bit. We’re just so grateful to be here with you. I had so much fun with you guys. We hope you come back, and keep getting after it with cardio with us. We’ll always be here. Thank you, Joe. Thank you, Karen. Thank you. .

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We Tried The 30 Day Gym Challenge

theguy 0 Comments 02/07/2019 Cardio Get fit Health Healthy Food

– I don’t go to the gym. I signed up for one like five months ago, I went for two weeks, and then I haven’t gone back. (upbeat music) I would say there are two things that prevent me from going to the gym frequently. One is time. I feel like I barely have time to do what I wanna do, and then when I get to the gym I’m kinda like what do I do here? I feel like an outsider. – Eating healthy’s not hard for me. The part that’s kind of challenging is working out. – My relationship with fitness is kind of like a roller coaster journey since college. – So, growing up, I wasn’t really that active, but I was always interested in kinda like the healthy lifestyle, in a way. – Since I moved to L.A. my physical activity is grocery shopping, walking around the office, getting coffee. – I know that I’m not super out of shape, but I want myself to be able to look at a before and an after shot and be like okay, so this hard work is paying off.

So, I feel like being consistent is my main issue. – With these 30 days, I hope that I can kinda find my way around the gym and find its role in my life. – I wanna be able to make it a consistent routine and habit of going every day, and if I miss a day, then at least it’s just one day than just missing a whole week of working out. – I mean, I figure if I just take a boatload of the classes, I’ll be fine. – Alright, ladies and gentlemen, it is day one of going to the gym for 30 days. You know, it was raining this morning, so I had to force myself to go. Today, I’m taking it slow, I’m taking it easy. I’m just gonna do some cardio, maybe some pushups, ab workout and stuff like that, and just kinda warm up my body. – Day one, I thought I could ease my way into it, so I booked a really fun dance workshop. I show up, and… (pop music) I did not know taking a dance class could be so hard.

It was very hard. I thought it’d be very chill ’cause I’m like, you know, I’m dancing. I don’t know how I’m gonna get up and walk. – So, I was supposed to go to the gym this morning, but someone overslept, and that was me. So, I had to go on my lunch break. I am actually on my lunch break. This is my lunch post-workout, but I did it, I went to the gym today.

– So, it’s day two. I came to do spinning, but I came too late and won’t let me in, therefore I need to figure out how to work out on my own. My strategy was to keep taking class after class because I don’t know what to do in the gym. So, I took spinning, hated it, I took… I don’t even know. It had a lot of weights in there, and I wasn’t into it at all. I’m meant to work out right now, but I ran out of clothing for the gym ’cause I own like four items. So, I have to go shopping before I can work out. – It is Saturday morning. It is raining, but guess where I’m going? To the gym, baby. – I took it upon to figure out what to do in the actual gym. Working out on my own was a lot more chill. I could take my time, then when I was actually doing my workout I could focus on what was happening, I could feel what was moving.

– Over the weekends I would do cardio, that way I don’t have to lift more weights and I could give my body a break, but I would still go to the gym. I’m feeling good. – A couple times it was a little crazy because I went to dinner. – Kiano, are you thinking about the gym right now? – And then I worked out. I’m not doing that one again. We just ate like 20 pounds of Korean food.

It’s like, what time? 8:00 p.m. and now I’m gonna go to the gym. And then I went to the gym after a seven-course dinner. That was miserable. I don’t wanna be here, but I’m here. I’m not gonna work out. I’m gonna stretch my body and chill ’cause I can barely walk. I’m very full. (upbeat music) – It is Monday, it is day 10. I’ve been going to the gym for 10 days straight. I haven’t missed a day. I feel stronger than ever, I feel so happy. I was noticing that I was feeling stronger, and I was like okay, so if I feel stronger, that means that this is working.

So, I would just keep getting more and more motivated instead of tired, which is crazy. I feel so proud of myself, honestly, that I’ve been doing this. Today, I thought that it was gonna be hard because it was Monday, but no, I was so motivated to just go after work and work out and sweat and lift weights. I’m so excited to see the final outcome. – There was one day I went to the gym, and it was right when Daylight Savings happened, so by the time I arrived, it had closed where I thought I had another hour. To make up for it, I will do a two-a-day workout. I’m really annoyed because my gym is very far from where I live. I drove like a half hour to get here, and I’m gonna eat my feelings. – So, coming into week three, I was going at it every day.

I would spend an hour a day in the gym, and then I started adding even more weights. – I’m about to go into dance class. I can’t video in there, but I’m excited. After working out on my own for a while and I was a lot more aware of what was happening when I was doing different workouts, it was a lot easier for me to take a class again because at the beginning, I didn’t know what was going on, I just knew I was doing a lot of different stuff. But then, having worked out on my own and going back to class, I knew what to focus on. Alright, I just finished dance class, and it was really good. I’m looking forward to doing this every week, every Monday, late at night, I don’t care. I brought people French from work. – Hello. – It’s so much more fun working out with people you know, you know? I’m not alone, we’re sweating together, I love it. – So, I’m here in Nashville, Tennessee, I’m in the hotel room, but that’s not stopping me from not going to the gym because first of all, the gym is here is really nice, and second of all, I’m pumped, so I’m going to the gym.

Let’s do it. Alright, so we’re in the countdown. We have about five days left of this challenge. So, when the last week of this challenge came, I was extra motivated. I was like, I can’t believe I’ve been going for over 20 days, I haven’t missed a day, I’m so excited. And then, as the last week started, I went to the gym and sadly, I’m starting to feel sick. I don’t know what I’m gonna do. I’m going to go to the gym, but hopefully I still have enough energy to push through, but honestly, I’m not feeling too good.

Wish me luck. – So, final week, I went back to classes, and my last one was a dance class again. So, I did full circle, and that one was fun and I brought friends from work too. (upbeat music) – You know how two days ago I said I was feeling a little bit sick, but I was still going to the gym? (sniffles) Well, it’s been two days. I was super congested, so I couldn’t even breathe. So, that was when I knew that I had to stop for a little bit, and it was devastating because it was especially towards the end. I am definitely sick. I’ve missed the gym the last two days because it’s been impossible for me to go. Hopefully tomorrow I can go back and finish strong, but let’s see. – It went by quicker than I thought. – So, even though I did miss a few days towards the end, and as you can see, I still sound a little bit stuffy, so I’m still getting over that, it didn’t really change my perspective on the gym right now because now I’m super motivated.

I feel like I’m in a good level that if I just keep going consistently, I will see results. – From doing the challenge, I don’t feel as awkward walking into the gym. I knew people at reception, they know my name now, and that’s kind of… I like it, it’s like a community in its own. – Yo, that’s at 13 inches. That’s, hold on a sec. – What? Let’s do it! – I’m just happy my numbers didn’t go up. – Awesome. – That’s all I care about. (upbeat music) .

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