Three WHOLE Years of Working Out With the Greatest Trainer in the World... AND It's All About the TRAINER!!!

Today marks THREE WHOLE YEARS that I have been working out with the The Greatest Trainer in the World, and I can not even began to explain how my life has changed. (I wouldn't take nothing for this journey.)

I started this health journey just wanting to lose weight.....

However, once I started working out with Berhane, the Greatest Trainer in the World, I finally got that this is about much more than losing weight; this is about being fit and healthy, which leads to some incredible happiness!

I have been trained by other trainers before, and not one of them ever talked to me about my body fat, what I was eating, my lifestyle, knowing my numbers etc. All that they did was workout with me; therefore, I never saw results.

However, Berhane helps me to focus on the important things: diet, lifestyle, and fitness.

Berhane accepts no excuses and neither do I, and that's why we are a great combination.

We often talk about commitment, and My People, I am the commitment type and so is Berhane. I have been working out with him for THREE WHOLE YEARS, and he has never canceled for no reason.... maybe snow, but that has been one or two times in the three years that I have been working out with him. He is never sick or late; he makes no excuses EVER!

Berhane works himself just as hard as he works his clients, and he religiously eat things that are good for his body. He lives the life that he wants his clients to live.

Yea, there are lots of trainers in the world, but we need people and trainers in our lives who encourage us to be our very best without making excuses. And, that is what Berhane does consistently...

Because of him, my fitness levels continue to increase, and my energy and happiness levels are to the roof, literally!

Not sure if I could have done this total mind and body transformation without him! (People Need Other People!)

So, on my 3rd Year Anniversary, I am honoring the Greatest Trainer in the World, Berhane, who expects me, and all of his clients, to be all that we can be.

Consider surrounding yourself with people who expect you to be your very best.....

You owe it to yourself to live the rest of your life as A CHAMPION!

Read my one year anniversary blog here.
Read my two year anniversary blog here.
Go to Berhane's website here.

Yea, They Matter.....

I so believe that it is important for people to know their numbers: cholesterol, blood pressure, blood sugar, body fat etc.

I, like many other people, hate going to get my routine physical, because I do not want to hear any bad news. A few years back, I was told that my cholesterol was a little high, and I went into a total panic, and then I went straight into action.

So, I am not proud to say that my last physical was around June 2012, about a year and a half ago. I had been putting it off, but eventually I had to face the music. So...

June 2012

• Overall cholesterol went from 209 to 180 (less than 200 hundred is good),
• My bad cholesterol (LDL) went from 127 to 102 (Below 130 is good, but under 100 is optimum),
• My good cholesterol (HDL) stayed at 73 (60 and above is optimum),
• My Triglycerides went from 43 to 29 (Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to higher risk of coronary artery disease. A number under 150 is good, and I am at 29. Thank You Jesus!)
• My Vitamin D is normal (I take Vitamin D everyday religiously.)
• My blood pressure went from 120 to 100. (120 is optimum and 100 or less is athletes and children's blood pressure.)

December 2013

• Overall cholesterol is 174, six points lower than 2012.
• My bad cholesterol is 92, ten points lower than 2012.
• My good cholesterol is 74, one point higher than 2012.  (This is a number that we want to see go up.)
• My Triglycerides is 38, higher than it was in 2012, but still in a good range.
• and my Vitamin D and Blood Pressure are still good.

Yep, I am boldly putting my numbers out there, and I hope that this inspires someone else to get to the doctor and 'know your numbers.'

Yes, it can be frightening, but we can not do anything about our numbers unless we know them.

Ignorance can be bliss but not when it comes to our health!!!

My people, let's not just let life happen…...

Today, I am grateful for a snow day, which means a day off from work, and good numbers....

This is the day....Rejoice and Be Glad!!!!!

Beer, Wine, and Cocktails....

Having a drink, which for me is beer, wine, or a mixed drink, is completely social for me. I am never in my house and think that I want a beer, glass of wine, or a cocktail.

Well, a few nights back, I met some friends out for happy hour, and since I have 'renewed my mind' about my health, I normally can resist a drink even at happy hour. I go to happy hour, because I love to socialize and not to drink. Anyway, at this happy hour, they were serving FREE Grey Goose vodka, and how could I resist a free drink. So, I had one. Then one of my friends brought me another drink, and I refused to let myself drink another drink mostly because I was thinking about the calories, about how Berhane and I are working like crazy to get my stomach as flat as possible; operation six pack is in full force, and I was also thinking about how I like to wake up feeling energetic in the mornings, and drinking alcohol takes away some of my morning umph! My mind would not stop and I was thinking about how alcohol dries the skin out, it is a poison, I have just as much fun whether I have a drink or not and on and on and on.....

The next morning I got on the scale and looked at myself naked in my full length mirror just like I do every morning, and everything was fine, but I mentally felt bad. I felt horrible when I thought about how that drink set me back, just a little, on my 'operation six pack mission,' and I also felt like I let  free alcohol control me, and I strongly dislike the idea of anything controlling me.

Yesterday was the 4th of July, and you know how people in this country eat, drink, and be merry on the 4th. However, I am determined to be concerned about my health, even on holidays. So, I met some friends at this awesome bar near my house, and I drank water. We all went to my place after we left the bar and there was LOTS of wine flowing, and I did not have one sip. I also did not eat the pizza, ribs, chicken, or the potato salad; I did eat a few pita chips with hummus, but overall, I did great on the 4th of July, which is really National Eat and Drink Whatever Day!

So, not having beer, wine, or a cocktail was easier than I thought in a situation where lots of wine was flowing.

This 'renewing of the mind' thing is working!

Let's see how it goes in Chicago this weekend......

I'll keep you posted!

Happy Friday, My People.

"I am capable of more than I ever thought possible."

I started running about five years ago. It seems like so much longer, but I think that it has been about five years. I started running, because I thought that it would help me to drop some unwanted pounds, but that was not the case; only extreme amounts of exercise may make up for a poor diet.

When I started running, I never knew that running long distances was possible for me. I started off by running with a group around a track, and from there I started running with the group that I currently run with, The Arlington Road Runners. And, the rest is history.

Running confirms to me that "I am capable of more than I ever thought possible," and that is basically why I do it. Yes, I do enjoy it, but what I like more than running, is the feeling that I get when I finish a ten mile run, a half marathon, or a shorter run: "I am capable of more than I ever thought possible." With consistency, anybody, and I mean anybody, can do something that he/she thought was impossible. Just think about it for a few minutes. There are some things that you thought you could never do, and you did it.

On Dec. 22, 2012, my college friend, Dave, finished his first 5K race, 3.1 miles, and when I talked to him after the race, I could hear the excitement in his voice.

Dave's first 5K

Dave and I reconnected through facebook, and I must admit that I was a little shock to see the amount of weight that he had gained. No judgement on my part, because I know how slowly those pounds can creep up on a person overtime.

In one of his FB post, Dave stated that he eats out a lot. You know that I had to say a comment along the lines of how he was basically killing himself and needed to consider eating at home more. We playfully went back and forth about this, but you know that I was very serious.

Shortly after this pleasant exchange, I saw on FB that Dave was in the hospital. This required more than a FB message, this required a phone call.

On September 22, Dave thought that he was having a heart attack: he was lethargic, weak, and his eyes were bloodshot red, so he went to the doctor to get checked out. Once they took his blood pressure, the doctors and nurses started doing those hurried movements as if "this is serious."

And, it was serious. Dave was not having a heart attack, but he was experiencing a hypertension crisis. He got to the doctor just in time to get great treatment and basically save his life.

Dave told me that "he kept thinking about his son and how Drake needed a father." He also stated:  "I couldn't let him grow up without a dad. I vowed that I was not going to die, because I was unhealthy."

Dave got out of the hospital and literally started to "run for his life."

I was both sad and happy for Dave. Sad that he had to go through this, but happy that he was warned, by his body, "to get it together." And, "getting it together" is just what he is doing.

Dave texted me to let me know that he was running in his first 5k, and you know that I went straight into support mode. I knew that if Dave successfully finished that first 5k, then he would be convinced that "he is capable of more than he ever thought possible," and the sky would be the limit for his health.

So, on December 22, Dave completed his first 5k. It was almost exactly three months after he thought that his life just might be over:

Before and after

Dave has lost thirty pounds and is on a health journey....

Now, Dave is just like you and me, and sometimes we let life "just happen." However, sometimes, we get reminders to live consciously and that "We are capable of more than we ever thought possible,"

Our bodies are incredible: they normally warn us when something is not right, they can be stretched to the limit, they can get stronger and stronger, they will heal themselves and are "capable of more than we ever thought possible."

Everytime that I run, whether it is a good run or a bad run, it is a reminder that "I am capable of more than I ever thought possible."

You, my Dear Readers, are also "capable of more than you ever thought possible."

End of Summer Health Update

This summer, I took my exercise and diet routines to places where they have never been before.

Time off from work is time for me to do things that I really enjoy, and doing some serious workouts and eating clean are some of the things that give me complete joy.

I biked at least four days almost every week this summer. I'm not talking about leisure rides, I'm talking about rides that made my calves sore. (Sweet Pain.) After riding over 100 miles on a weekend trip, I got up that Monday and did a hill practice with Babes on Bike. The stronger and tougher my rides became, my recovery time became shorter.

Berhane, the greatest trainer in the world, knows that when I workout with him, I want a workout that challenges me, and that is what I got this summer. Every workout with him has been one difficult workout after the other. Sometimes, I really wanted to curse him out, but afterwards I would want to hug him.

My Saturday runs have all been at least ten miles, and most of them I ran very strong; however, a few were slower than others, but I always finished. But, just like biking, my recovery time became shorter and shorter. I got to the point this summer where I could run ten miles on a Saturday and bike forty miles the next day.

Needless to say, I was sore all summer, and it felt so good...

Being a church and a spoken and written words girl, I know many "Church Quotes." One in particular has been on my mind today: "Resist the devil, and he will flee." The devil is anything that I shouldn't do. My devils use to be popcorn from the movie theater, desserts, and cocktails. However, if you resist your devil long enough, the desire to do things that you shouldn't do may always be there, but your strength to resist your devil will increase.

This past weekend I resisted birthday cake, wine, cookies on the airplane, pancakes at Ihop etc. Today, the first day back at work, I resisted bagels for breakfast and a pasta and pizza lunch with some of my favorite desserts. However, it felt so good to know that I can be around things that I use to love to eat and drink and actually resist them. There was no way that I was going to mess up a whole summer worth of butt kicking workouts.

This week, Berhane is on vacation, and he told me that he wanted me to take this week off to allow my body to recover from the summer, and he guaranteed me that when I run this half marathon on Sunday, it will be one of my best runs ever. So, today when I left work, I went and laid around the pool instead of going to workout, and I can tell that my body is really appreciating this break.

 Now tomorrow, I will do my Tuesday night bike ride, and I will bike with my coworkers on Thursday, and run this half marathon Sunday. However, next week, I am going back to those butt whipping workouts that give me so much joy.

So, if you have been following my health journey, you know that this journey has not been easy, but it sure has been rewarding. We are so much stronger, in so many ways, than we may know.

I'm still on my journey, and I am feeling real good.

Join Me!!!!!!!!!

Oh, I am still reading The Count Of Monte Cristo. With my travels last week, I have not been able to read 100 pages a day, but sometimes, life happens.....

You still have time to get The Count of Monte Cristo and join me.

Honor Your Body!

(This post will contain a lot of random thoughts. I am going to try and connect them all. Follow if you feel like it......)

Australian swimmer Kenrick Monk, and the U.S.A.'s Ryan Lochte Credit: Getty Images

So, let's start with: I LOVE THE OLYMPICS. The Olympics is such a display of determination, perseverance, dedication, commitment, sportsmanship, comradeship and the list goes on and on. Some of the most physically fit people in the world get together, during The Olympics, to display their hard work! Yesterday, Saturday, I stayed at home all day and watched Olympic swimming, gymnastics, beach volleyball, and this morning after church I watch the women cyclist. The Olympic athletes never cease to amaze me. I watch as much of the Olympics as I possible can, because I want to honor and respect all of the hard work and dedication of the athletes, but I also watch to hear all of the incredible stories about the different athletes. 

The most amazing story so far has been about an Irish Olympian name Keiran Behan who was told, by doctors, that he would be wheelchair bound for the rest of his life after an operation went wrong, but instead, he is participating in the Olympics. Now, how amazing is our God? Right now, I am thinking about this gospel song that states "Whose report should we believe? We shall believe the report of the Lord. His report says 'I am healed'....."

Keiran Behan

Today, on a 41 mile bike ride, we passed a church and the sign in front of the church stated: Honor Your Body; It's where God Resides. For some reason this really made me think about my body, the Olympians, all people and honoring God with our bodies. Do we want God to be in a body that we are destroying by not working out, eating fast food, drinking soda etc.? God wants our very best, and I was thinking, "What if everyone would train to their top potential everyday and eat foods that come from the earth 95% of the time?" I really think that God might "Sit down by the rivers of Babylon and weep" just thinking about his people taking good care of one of the best gifts that he has given them: "their bodies."

Then I started to think about people who were born perfect, but with bad hearts, missing limbs etc. I bet many of them would do anything to hike, swim, jump, tumble and do all of the other things that many of us, who were born in perfect health, take for granted. 

I was working out with Berhane, the greatest trainer in the world, and we were watching CNN and there was a guy who wanted to do euthanasia. He was wheelchair bound and could do very little for himself. Berhane became angry and state something like "I get so mad with people not wanting to workout and this man wanting to die because he can't workout"..... I didn't have much to say, but this did make me ponder.

I will never be an Olympic athlete for no other reason besides the fact that I am toooo damn old, but I will always train to my top ability. I love extreme workouts. I love the workouts when I am not sure that I am going to finish, but I do. I love bike rides that challenge me, runs that make me sweat, and gym workouts that bring me almost to tears. 

Now, everyone is not crazy like me and just love extreme workouts.... I know that I have issues, but.....

For the next few weeks, I will be watching The Olympics and admiring some of the strongest people in the world........Long live The Olympics!

Thanks for reading this random post.

Happy Sunday!!!!!!!!

They are doing their part!

(Random thoughts about our health!)

Are we doing ours?

It is evident that President Obama and Michelle Obama care about their health. I saw an interview that they did before they were in The White House and Michelle stated that she would get up at 4:30am in order to do her workouts. Often in interviews, since being in the White House, they talk about working out.

I had the the pleasure of seeing The President up close, and it is evident that this man works out and eats things that are good for his body most of the time. In order for him to keep up with his daily schedule, we know that he must workout and eat right. Also, we all know that The President does not have the belly fat that a lot of men seem to get overtime, which is a great indicator that he is taking care of his health.

My, my, my!!!

Even with his extremely busy schedule, it is evident that he finds time to workout. Yea, we can say that if we had people to train us and cook our meals, we would be healthy as well. Well, we all know quite a few people with money who are overweight and not healthy, so having the means to get help does not mean that a person will just automatically be healthy.

Michelle seems to know the benefits of being healthy. Just look at her body. The body does not lie and is a great indicator of whether a person is working out and eating things that are good for his/her body. You don't look like Michelle Obama by sitting on the couch and eating whatever you want too.

She sure has inspired me to work on my legs by running, doing squats
and wear shorter shorts that I absolutely love wearing!

Me in shorts!

Evidently, The Obama's want everyone to be more healthy. President Obama worked his ass off to get this healthcare bill passed. The #1 thing that I love about this bill is that we no longer have to pay the co-pay for preventive medicine: physicals, pap smears, mammograms etc. Michelle must be on the same page with her husband, because she started the Let's Move campaign. She wants to stomp out childhood obesity, and I am figuring that if a child is healthy, the child will grow up to be a healthy adult and will not bankrupt the health care system with treating people in records numbers for illness related to diabetes, high blood pressure, high cholesterol etc.

So, I have been thinking a lot about Obamacare and will it actually work to help people be more healthy, and I sadly think not. I know people with health insurance who have not been to the doctor in years. I know people who are told that their cholesterol and/or blood pressure is high, and they will not make the necessary changes that are needed in order to fully restore their bodies to perfect health. I know people who are in pretty good health and bad health who continue to eat McDonald's, drink sodas, eat an abundance of sugar, and not workout, not thinking that one day the body will retaliate and stop functioning to its highest potential.

Doing things that are not good for our bodies undermines Obamacare, Let's Move, and any other things that they Obamas may try to implement in order to help people live a healthier life.

When it comes to my health, I've decided that I will work with the Obamas and not against them. Yea, I want to support them, but I also do not want any health issues that I can prevent through my diet and exercise.

The Obamas are doing their part, why don't we do ours!!!!!!!

People, what are your thoughts on this issue that is really huge and really concerns me and a whole lot of other people?

I want to leave you with Michelle taking the Let's Move program to DC public schools:

I am the Master of my Fate!!

William Ernest Henley

Invictus by William Ernest Henley

Out of the night that covers me, 

 Black as the Pit from pole to pole,
I thank whatever gods may be 
For my unconquerable soul.

 In the fell clutch of circumstance  
I have not winced nor cried aloud.  
Under the bludgeonings of chance 
My head is bloody, but unbowed.

Beyond this place of wrath and tears  
Looms but the Horror of the shade,
 And yet the menace of the years
Finds, and shall find, me unafraid.

It matters not how strait the gate,
How charged with punishments the scroll.
I am the master of my fate:
I am the captain of my soul.

William Ernest Henley wrote "Invictus" in 1875, and every time that I read this poem, my heart starts to pound because of this poem's powerful message that we are the Masters of Our Fate! We get to decide, all day, everyday, how we will respond to things that happen in our lives. We can decided to surrender when we need to surrender and fight when we need to fight.

December 2010, I went in for my routine physical just like I do every year, and I felt confident, because my numbers: blood pressure, cholesterol etc are always normal. So, I knew that I had nothing to worry about. However, my doctor's office called and said that they wanted me to come in to talk about my test results. If you know anything about me, I went into a small panic, and I tried to get the receptionist to give me a hint of what the doctor wanted. She assured me that I would live, but they wanted me to come in.

I went back to the doctor, and she told me that my Vitamin D was low (Vitamin D that comes from the sun, and I am always outside.) and that my cholesterol was high. (She had the nerve to ask me if I wanted to take cholesterol medicine!) I am the Master of my Fate!!!!!!!!!

After the doctors report, I started to cry right there in her office. I started to cry, because at that moment I felt helpless, but instead of surrendering to the report, I decided that now was the time for me to fight for my life. I had recently turned 40, and I needed to make some changes that day. I am the Master of my Fate!!!!!!!

With aging, we MUST make changes in our diet and exercise routines. I, nor you, can do the same things that we did in our twenties, unless in your twenties, you were very health conscious, and even then, a twenty and thirty year old body is different than a forty year old body, and some adjustment may need to be made. By the way, if you are in your twenties and thirties, I would advise you to workout and be conscious about what you eat as much as possible. It's never too early to work on your health.

After that report, I went to see a nutritionist and did everything that was suggested, and I increased the rigor of my workouts, and here are new numbers:

• Overall cholesterol went from 209 to 180 (less than 200 hundred is good),
• My bad cholesterol (LDL) went from 127 to 102 (Below 130 is good, but under 100 is optimum),
• My good cholesterol (HDL) stayed at 73 (60 and above is optimum),
• My Triglycerides went from 43 to 29 (Triglycerides are the chemical form in which most fat exists in food and the body. A high triglyceride level has been linked to higher risk of coronary artery disease. A number under 150 is good, and I am at 29. Thank You Jesus!)
• My Vitamin D is normal (I take Vitamin D everyday religiously.)
• My blood pressure went from 120 to 100. (120 is optimum and 100 or less is athletes and children's blood pressure.)

KNOW YOUR NUMBERS!

So, I know people who say "I ain't gone do all of that," and the good news is that you do not have too. You Are The Master of Your Fate."

"All of that" is one hour of rigorous exercise and being mindful about what you eat..... So "all of that" ain't that difficult, but it can give you a better quality of life.

What I know for sure is that I feel great: my energy level is to the roof, my mental state is unbelievable, my body is showing the positive results of eating consciously and working out etc.

I'll be doing these things until I die:

People, "WE ARE THE MASTERS OF OUR FATES!!!!!"

It's My One Year Anniversary, and I'm just getting started!



Committed and Dedicated to my health
and happy about it. Look at that smile!

I've been a regular physical activity girl for quite awhile, but today, April 26, marks one year that I have been working out with the greatest trainer in the world, Berhane, and my life will never be the same. I must proudly say that I have NEVER missed an appointment since I started working out with Berhane. Once I commit to something, I see it to the end unless it just doesn't work.

About two months before my one year anniversary of working out with Berhane, the greatest trainer in the world, I started getting excited. I told him that on my anniversary I wanted him to take me to McDonald's, and I wanted him to buy me anything that I wanted. Of course this was a joke, because there is no way that I will eat anything that comes from McDonald's.

But on a serious note, I was really thinking that after a year of working out with Berhane and incorporating everything, and I mean everything that he has taught me into my life, I really thought that I should be able to  relax. I was going to workout and eat without giving it much thought. Just relish in my accomplishments. I thought that after a year, I could coast alone and maintain.

Berhane quickly told me that "I sounded like a loser." Very hard pill to swallow, but after he explained it to me more, and I REALLY thought about it, I got the point.

Who gets to the top of their game and relax? Do you think that Beyonce, Bill Gates, the founder of Facebook, President Obama, Oprah Winfrey, Drake or anyone else who is at the top of their game is relaxing? I must continue to focus on being stronger, riding my bike and running faster and for longer distances, always look for ways to improve my diet etc. I'm really just getting started.

I really thought about the idea that I thought that I could relax since I am at the top of my health game. How many of us have reached our goal weight, relaxed, and slowly, but surely, went back to old habits and gained back every one of the pounds that we lost and some? When it comes to our health and many other areas of our lives, we can never relax. We can't have our dream career and relax. We must work to keep that dream career a reality. We can't get married to the guy or girl of our dreams and have kids and then relax. We must work to keep the marriage strong and happy and work equally hard to raise our children to be happy, productive people. There is no time for relaxing!!!!

I must quote my favorite blogger Erika:

You must be vigilant. Not because one cookie is sooo bad for your diet (and, depending on how small you are, it actually could be), but because if you are breaking from a sugar habit, even the slightest act of submission can result in it coming back full force. If you’ve gone weeks without sweets, you’re training your mind to forget that sweets work as a means of making you “feel better.” When you give in – even the slightest bit – you remind your brain again, and you give the compulsion more power. You can’t do that… which is why I say it may take months or even years to fully defeat. I don’t get cravings for sweets at this point and can go to parties without eating the cake offered there. I can even bite into a cookie, and not eat the other half (especially if it’s a crap cookie, and you can usually tell.) It just requires a lot of thought, a lot of vulnerability – you’ll now be dealing with lots of emotions, especially during your cycle – and a lot… and I mean lot of honesty. If you’re only “a few weeks in,” you’re not ready to test yourself. Excerpted from Q&A Wednesday: Menstrual Cravings & Defeating The Sugar Demon | A Black Girl's Guide To Weight Loss

I love Erika's blog......

After working out with Berhane, the greatest  trainer in the world, for a year, here are a few things that I have learned and made apart of my life:

• I'm just getting started and will not stop until I leave this planet.
• The insides of my body are so much more important than the outside. I do want to be appealing to my eyes, but I think so much more about what I do to the insides that contribute either positively or negative to my outsides.
• It's been confirmed to always work hard and try to go to the next level, not to please others, but I do it for myself; it makes me feel great. Guess what? This idea has carried over to other areas of my life: career, relationships, biking, running etc.Working hard ain't easy, but it sure is fair.
• Alcohol is a poison, and I should limit my intake. It is impossible to go to my maximum health consuming alcohol on a regular basis. 
• Eat to live, not live to eat. Food can kill.....
• I can sneak and eat whatever I want too, but the body does not know how to keep a secret; it tells everything.
• Hips are not hereditary. That is where my family may store fat. Once I lowered my body fat, the hips dwindled down.
• Sugar is the enemy and should be limited and/or avoided.
• If I eat things that are good for my body, I will never have to count calories again. HALLELUJAH!!!!!
• Stay off of the scale and get my body fat checked often. Over Christmas, I lost two pounds, but my body fat went up 1%, and that's bad news.
• It's not how much I eat, it's what I eat that really matters.
• Being healthy has no goal, it's for a lifetime.
• Make NO excuses. Either I am going to do, or I'm not.
• Good or bad results are depended upon what I do consistently.
• I NEED other people on this journey; I can do it by myself, but I don't want too.
• TAKING CARE OF MY BODY FEELS SO GOOD!!!!!

This year of working out with Berhane has been an investment in myself that I definitely do not regret. I am looking forward to getting leaner, stronger, and finer.....(Ok Berhane, I know I shouldn't worry about being fine, but please let me have my moment.)

Here's what I have been doing over the past year:



Part 1: The waist!

Part 2: The Waist!



I hate doing pushups, but I love having a strong upper body!

Doing a push and rolling a ball from side to side. TOUGH!

Part 1: Squat with the sand bag!

Part 2: Squat with the sand bag!

Push up on the bench!

Part 1: The back!

Part 2: The Back!

Squats with the bar!

Part 1: The Kettle Bell!

Part 2: Kettle Bell!

Part 3: Kettle Bell!

Part 1: The Pull-Up

Part 2: The Pull Up!

Part 3: The Pull Up!

Lunge to the left!

Lunge to the right!

Had to show the squat with the sandbag again. This
exercise makes me feel invincible!!!!!

At the end of a workout!

Phyiscally and Emotionally I am in a GOOD place! Why don't you join me?

As stated before "Hard Work Ain't Easy, but it's fair!!!!!!

Results are based upon effort always!