Wednesday, February 1, 2012

Prostitutes, The Dollar I Found and Quick 10-Minute Kick Ass EDT Workout

Well, well,'s been a while since I last posted. Some of you may be asking yourselves "What the heck happened to AR?! This dude was a posting BEAST and now not a word! Wow, we sure miss his wisdom, expertise and awesome posts!"  

HA! So much for wishful thinking, right?

Anyway, I'm back and with a vengeance. The reason for not posting wasn't a lack of info, nor was it a case 'writer's block'. It was a case of life happening all around me and keeping very busy. However, despite my crazy schedule I vowed to get back on the blog and start bring you lots of cool, informative, cutting-edge, top notch info that you can start applying to your life as you see fit.

I only ask one favor from you - use the Bruce Lee Philosophy when reading the stuff I post which is "absorb what is useful, reject what is useless, add what is uniquely your own". However, you won't have to worry about the 'useless' part cause the stuff I post will be 'useful' it always is! (wink)

As for adding stuff that is uniquely your own, I highly encourage that. The reason is exploratory as you try new things and understand what it means to overcome what I consider 'perceived limitations of the mind'. In other words, it's simply about getting out of your comfort zone and embracing the stuff that scares the s#*t out of you. Most people stop just before jumping in with both feet, so to say. I say, it's when both feet stay planted that things never change. If jumping is what it takes to create change, then go for it. Jump in and expect the unexpected. You'll never know if things will turn out like they should or at least expect them to be somewhere within the vicinity of what you're reaching for if you never try. So why limit your capabilities when there's ALWAYS the potential to grow, learn and face your fears! And if you fail, awesome! At least you now have some experience of what not to do while formulating a plan B to succeed. Fail again, brush it off and formulate plan C and so forth until you arrive to your goal.

Now, onto the good stuff.

As for prostitutes, I really don't have much to say about them - I just figured I'd grab your attention by adding them to the title of this post.

However, a word of advice - stay away from them and whatever you do.....never, never, never have unprotected sex with any of them!

Useful info, right? See, I told you it would be!

Last week, I stopped at the local supermarket to pick up some chicken and veggies for dinner. As I stood at the check out counter, I reached into my pocket for my wallet only to find a dollar right at my feet. I bent over to pick it up as the cashier rung up the last of my items. It was then that she asked, "Would you like to donate to the local Humane Society for the protection of abused and homeless pets?" Without hesitation I handed her the dollar bill along with the the $20 bill I had in my wallet. My total was something like $14 and some change. I told here to keep it all as my change would be the donation including the dollar I found. It was a done deal and I was outta there.

You see, this is what I figure - the dollar I found was not mine to keep. I didn't earn that dollar. From the look of things and all the people walking in & out of the supermarket, finding the person who dropped their hard earned money would be like playing the lottery - chances were slim at finding the right person. Since I couldn't give it back to the guilty party, I did the next best thing and paid if forward it terms of helping those in need. In this case, the dogs & cats who are all caged up looking for a warm, loving home to take them in. I'm a dog owner and an animal lover. I figured why not donate this dollar and then some while giving to a great cause?

My cool 6 year old Boxer/Lab mix, Chelsea! Yes, she kicks ass!

I'm not looking for a pat on the back or someone to say "how cool of you to do that". I was just doing the right thing and paying it forward, which I firmly believe in. Doing so reminds me of one of my favorite quotes that I always apply to my life - 

"Excellence is the result of habitual integrity."

Also keep in mind - our paper currency says "In God We Trust". Do that and good things will come to you!

On a final note speaking of good things, I wanted to share with you a quick, effective and kick ass 10-minute Escalating Density Training (EDT) workout that's guaranteed to disrupt your metabolism to burn more calories, boost lean muscle growth, shed fat, look awesome and feel great in record time. Check it out:

10-Minute Kick Ass EDT

I. Soft Tissue Quality Work - Foam Roll

II. Warm-Up - this will include: dynamic/static flexibility, stability/mobility, joint integrity, fluid ROM, and movement prep; for more detailed info on warm-up activities, click HERE

III. Workout 

Instructions: Perform the following exercises for reps and complete as many sets as possible within 10 minutes keeping good form. Rest as needed but keep it at a minimum to reflect the cardio benefits while strength & power training.

1) Goblet Squats/Goblet Squat Jumps x10
2) Push-Ups/Spiderman Push-Ups x10
3) Offset Load Farmers Walks x2 for 20-30 yards (over & back is 1)
4) Inverted TRX Rows (3-0-1 tempo) x10
5) Lateral Over the Line 2-Foot Hops x10/side

Rest for 1-2  minutes after 10-minutes of work has been completed then crank out the "Finisher" below:

Metabolic Finisher: Perform 30 seconds of work for each exercise non-stop for 1 round; go as fast as possible keeping good form

1) Burpees
2) High Knee Sprints in Place
3) Mt. Climbers
4) Planks to Pushups

After completing the "Finisher", pick your ass up off the floor, catch your breath and get some water.

So there you have it, a quick, effective, fat-burning workout that will take no time to complete. For those of you who say you have "no time to exercise", perform the "Finisher" and think again!

I'm outta here! Until next time, get your workouts in, train hard, eat like champion and stay on top of your game.


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