Boom Shake!

Okay ladies and gentlemen!

Wow the shake I had today really gave me energy and peace. I had been going over to my girlfriends house and the neighbors house for a few days and noticed they always do shakes in the morning so I decided hey its quick, easy, and a great way to absorb some greens in the morning before your battle!!!

try this, and watch the energy it brings you, this is all Gods nature your eating here!

1. 2 eggs
2. 1 scoop protein powder (now foods recomended)
3. 1-2 cups greek yogurt or keifer 
4. 1 cup milk or water optional
5. 2 ice cups
6. 2 table spoons flax seed
7. 2 table spoons coco powder
8. 1 cup spin-age (just give it a eye estimate)
9. 1 large carrot
10. 1 mango
11. 1 banana 

WORK OUT OF THE WEEK

WORK OUT OF THE WEEK! 

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 9-foot target
30 cleans, 115 lb.
20 muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 10 lb. to 9-foot target
30 cleans, 65 lb.
20 muscle-ups

Notes
This workout begins seated on the rower with the monitor set to zero calories. At the call of “3-2-1…Go,” the athlete will grab the handle and begin rowing. If you finish the 20 muscle-ups and return to the rower, you must reset the monitor to zero before rowing.

workout for the day lower body

all exercises should be performed 5 times, check your size, 5 reps for power or 10 reps for strength or even 15 reps for body sculpting

exercise list

1. Deep squats to floor
1. sit ups with cross jab

2. single leg kettlebell box jump
2. Plank to mountain climber 1 minute

3 . Single leg box squats it to stand with dumbbell
3. pendulum leg razors for abs

keep the circuits fast high intensity in only rest when you're getting to the light headed

enjoy your workout push hard and get ready to earn the rewards

Let faith ignite your day

Warmup:

3 rounds of:
10 pullups
10 squats
10 pushups
10 back extensions
10 situps

Do a light 15 min jog for warm up with some bicycle sit ups. Its all about
basic movements using just your body weight in this.

For cool down, I would recommend 20 min of cardio,
stretching, and any sort of yoga type moves you may enjoy.

GOD BLESS AND TRAIN HARD- ignite your faith!

motivation factor

On cold days like today there's nothing better than setting a goal working out for an hour and making it happen, headed new strength call it a new weight loss goal, and commit to your new a life you only feel healthier and you surely have more time for others!

Week 1 ABS

To keep up on the abdominal's make sure to start with some exercises that are not too hard, repeat this series of AB's 3 times at least 2-3 times a week to start to build a core that can go into a high intensity interval training session for weight loss.

Watch and enjoy!