Last Workout of 2011…
January 1, 2012 by danny · Leave a Comment
With 2012 just hours away, I thought I’d end ‘11 on a good note. For those of you that know me, it may surprise you that my last workout of the year was, wait for it, wait for it… a cardio session! In attempt to achieve my health and physique goals, I rely mostly on nutrition and weight training, with the occasional (VERY occasional) cardio session thrown in from time to time. I will say however… don’t tell me that weight training can’t have a cardio-like effect! Ever try 20-rep squats with as much weight as you can handle?!? I rest my case.
Anyway, overall my conditioning is pretty piss-poor right now, so in 2012 I VOW to increase my cardio from once every two months, to once every month. Just kidding (but not really).
My friends also know that I RARELY, RARELY, RARELY, perform “traditional” cardio. The thought of getting on a treadmill or going out for a boring jog excites me about as much as the thought of changing ANOTHER one of my babies diapers!!!
Daxton looks like he left a "Dax special" in the back of his pants... again!
Actually, I dont’ even come close to performing traditional cardio “rarely.” More like, never. I literally haven’t done a treadmill or straight line jog for more than 400 meters in over 10 years.
With that said, here’s what I put together for today’s cardio session…
And on to 2012 we go. This upcoming year (and every year going forward), make sure to hustle, bring the enthusiasm and passion, and do so with a positive attitude. If you can consistently do that, there is money to be had, lives to positively impact (including your own), and good times ahead.
Thanks for reading my blog/website this year! I look forward to sharing 2012 with you all!
Cardio: Did I Beat My Previous Time?
October 25, 2011 by danny · 2 Comments
A couple weeks back I did a blogpost going over my cardio session. I explained the “inverted ladder” and got part of it on video. Well, the other day I repeated the SAME EXACT ladder, in attempt to improve my time. And I know y’all have been on the edge of your seats in anticipation – waiting to find out if I improved. In case you missed the video from my first attempt at this inverted ladder cardio session, here it is …
In week 1, I completed the entire ladder in 7:09. And in my 2nd attempt, I did it in 7:01. As you can see, I shaved 8 seconds off of my time. When I repeat it a 3rd time, I’ll go for 7:00 or faster.
Goals
Each time you head to the gym for your training session, that is exactly what your goal should be… making improvement each and every time! Even if that improve seems minuscule, it is still improving, meaning that you are heading in the right direction. A little + a little + a little, ends up to be A LOT down the road.
When I train clients, quite often they are disappointed when they only beat their previous week’s numbers by 1 rep. I tell them; “No, that is great! Even if you end up improving by 1 or 2 reps on each day of the training program, in the end that is going to be VERY significant improvement!” Example:
Your program calls for 4 X AMRAP chin-ups (that 4 sets of As Many Reps As Possible)
Week 1 you get 10 reps, 9 reps, 9 reps, 7 reps (total of 35 reps)
Week 2 you get 10, 9, 9, 8 (total of 36 reps. “Only” 1 rep better)
Week 3 you get 10, 10, 9, 9 (total of 38 reps)
Week 4 you get 10, 10, 10, 9 (total of 39 reps)
So, over the course of the 4-week program, you just improved by 4 reps. Again, significant! So, small improvements from week to week REALLY add up. And by the way, IF you are making HYOOGE improvements from week to week, then I question your effort. Lets say you went from 22 total reps on week 1, to 35 total reps on week 4. When I see a client do this, it makes me think that they were sandbagging it on week 1.
The only time that I think really BIG jumps in numbers are ok in that short of a time-frame, is if you are just learning a new movement in week 1, and don’t want to push it too much due to the fact that you don’t really have it “figured out” yet.
Moral Of The Story
Make each training session a competition and try to improve each and every time… no matter how small the improvements seem to be. Just make sure that are you being honest, and continue to use good form and a full range of motion (i.e. if you ended up adding 3 additional push-ups on week 2, but didn’t go down all the way to the floor, that is NOT improvement. You cheater! 
) 
Is this a new concept to you? I mean, do you just randomly go from session to session without any real purpose? Or do you set it up where you try to beat your numbers from week to week? I’m curious to hear what you have to say, so let me know in the comments section below…
My Cardio Session From 10-10-11…
In the below video you’ll see 2 rounds of the cardio session that I performed yesterday. I went with the “Inverted Ladder.” I’ve written about the inverted ladder in previous blog posts (again, props to Tony Gentilcore as he’s the person that
I learned the inverted ladder from).
Basically, you choose an exercise and perform 10 reps. You then move on to the second exercise and perform 1 rep. And you finish off round 1 with a third exercise that you perform the same amounts of reps of on each round (the “constant”).
In round two you take off one rep of exercise number one (so you go from 10 reps down to 9 reps), and you add one rep in exercise number two (so you go from 1 rep to 2 reps). And once again, keep the reps for the third exercise the same (you’ll see that I did 3 reps on the hang clean in every round, as my constant).
Keep taking away a rep on each round for exercise number one until you go down to 1 rep. And then add a rep every round to exercise number two until you hit 10 reps. So, you’ll end up performing 10 rounds. Complete these 10 rounds as fast as possible. Mark down your time, and the next time you repeat it, try to perform the entire inverted ladder (with the same weight) in less time. To see what a couple rounds look like on video…
As you can see, I went with…
-TRX Jump Squats (10 reps working my way down to 1 rep)
-Plank-Ups (1 rep working my way up to 10 reps)
-Hang Cleans (3 reps on every round)
I finished in 7 minutes and 9 seconds. Next time my goal will be to get 7:08 or better.
If you watched my recent YouTube video, “Why I’m NOT a fan of distance running,” you’ll realize why I prefer to set up my cardio sessions like I did in this inverted ladder… because there is less repetitive stress and for whatever joint stress there is, it is spread more evening throughout the body (compared to running miles and miles).
Now, if you’re a student of the game, you may be thinking; “wow, every time you finish the rep on those hang cleans, the weight comes crashing down. That doesn’t look too joint friendly” This is true, and if you were thinking this then you get a gold star! This is actually the reason that I don’t have my clients perform cleans unless they have bumper plates and they can just drop the weight to the floor on each rep. I mean, it basically takes the entire body to get the weight up to your shoulders, and then as the entire load comes crashing down we are asking our shoulders to take on the brunt of the load as the weight “yanks” on the shoulders as we catch it down by our quads. BUT, when you using cleans in cardio sessions the weight is typically light enough that this is NOT an issue. However, if you perform cleans as their “usual” purpose (using heavier weight to develop power), I recommend using bumper plates and dropping the weight on every rep – like THIS.
When setting up my cardio sessions for myself and my clients, I also try to make sure they are as joint friendly as possible. So, give the inverted ladder a try. If you are anything like me, you’ll think that this is way more fun than a 3-mile run. By the way, for your 3 exercises, just choose any 3 that are big compound movements that really challenge you. For example; Jump Squats (10-1 reps); Kettlebell Swings (1-10 reps); Jumping Jacks (always 5 reps).
If you missed my reasoning for not being a fan of distance running (for MOST people), you can check out the video below…
The Mental Side of Fat Loss
October 7, 2011 by danny · Leave a Comment
This is going to be short and sweet.
Improving your physique starts with your mental approach. How you view yourself is a big key in getting to your fat loss goals.
The other day I read a really good article written by Mike Roussell . In it, he wrote…
Some say abs are built in the kitchen. Some say a lean body is forged in the gym. I think that both are created in your mind first. Dieting down and getting lean is made in those moments when no one is around. When it’s 10:30 at night, you’re a little tired, a little bored, and you want to eat something. What are you going to do?
If you see yourself as a fat ass, then you’re going to get off the couch, go to the kitchen, and forget all the sacrifices for the day as you eat your kid’s left over peanut butter and jelly sandwich. If you see yourself as a lean driven motivated person, you’re going to get off the couch and go to bed so that you can improve your glucose tolerance. Mental confidence and how you view yourself is key.
The power of the mind. That’s the way life is – if you believe in yourself you CAN MAKE IT HAPPEN. Great message by Mike!
Have a great weekend and I’ll see you next week!
My Cardio Medley Session…
June 19, 2011 by danny · Leave a Comment
For some, a 30-minute jog or “ride” on the stationary bike is a way to clear the mind. It’s a way to escape for a brief period, and “get away.” Not for me! Twelve seconds into it, here’s what my mind is saying; “I can’t believe I still have 29 minutes and 48 seconds to go. This is the worst, someone kill me!” My ADD is way too strong. I need change, and I need it quickly.
If you are anything like me, I suggest performing cardio “medleys.” A cardio medley is a great way to prevent EXTREME boredom. Medleys are also beneficial because they help prevent overuse injuries. For example…
-Running 30 minutes straight is extremely repetitive. This can be very hard on the joints… especially if you are carrying a few extra pounds.
-30 minutes hunched over a bike reinforces the posture that many of us are in all day while we are sitting on our butts at the computer; sitting for hours on end at work; driving in a our car; watching TV; etc. etc.
Anyway, to reduce the chance of these issues, and for all of us ADD people, medleys are great. I know I won’t be performing “traditional” cardio anytime soon. Here is what my cardio medley looked like yesterday…
That was:
-8 Sumo Deadlifts
-3 Chin-ups
-8 Hang Cleans
-8 Push-ups
-8 Jump Squats
Breaking it down: Deadifts with 135 pound is very easy, IF that is all I did. But it is a enough to get my heart rate up going into the next exercise… chin-ups. 3 chin-ups are very easy, but become a little more difficult after doing deadlifts. I then went onto hang cleans with 95 pounds. This would usually be an easy weight, but is quite a bit harder after doing deadlifts and chins. Next I went onto push-ups and finished with jump squats. Once again, 8 push-ups and 8 jump squats are easy as a stand-alone, but as the 4th and 5th exercises in this medley, not so much. My heart was pounding through my chest after that last jump squat. Health and fat loss made a little more fun (still kind of miserable, but not as bad as usual 
).
I then rested 60 seconds, and repeated as many sets as possible.
I purposely chose a weight that would jack my heart rate up (and make this very difficult), but not a weight that would make this session serve as “interference” for my weight training sessions. If I had performed any slow, grinding reps due to a heavy load (on the deadlifts for example), this session would just have made recovery tougher for my weight training session tomorrow. It’s all about seeing the big picture – even know I incorporated weights into this CARDIO session, it was NOT a lifting session.
So there you go. Incorporate medleys into your cardio plan. And if possible, try to mix both upper and lower body movements into the session. This will ensure that a particular body part does not become the limiting factor (and will help prevent soreness for that body part), rather your heart & lungs will be reason that you have to stop, when the time comes.
Finally, Happy Father’s Day to the dads out there. I am very happy to be apart of this group!
I’ve Lost A Lot of Fat, BUT, I’m weaker. Please help!
March 8, 2011 by danny · Leave a Comment
The other day, my good friend Matt Brewer sent me the following e-mail:
“Quick questions – I’ve been busting ass in the weight room ever since I was in Las Vegas and continued to do so after my return to Omaha, but when Megan got pregnant I ate whatever she had a craving for and gained an enormous amount of weight. At the same time I was getting stronger and stronger but fatter and fatter. I hate using bench press as a bench mark (like what I did there?) for strength but for this purpose it works: I was repping out 315 x 5 for my last set but my gut was carrying around 220 pounds.
Last summer/fall Megan and I got our crap together and started eating right. I felt that if we are going to raise a healthy kid we might as well start with ourselves and get healthy first to serve as a good example for him. Since then, I’ve lost 45 pounds and am currently weighing in between 174-176 pretty regularly. I incorporate cardio and still do a lot of strength training. I haven’t changed my routine a whole lot; only changed what I was shoveling in my mouth.
One thing I’ve noticed though is my strength has gone down significantly. I’m not starving myself, but I just don’t seem to have that ‘pop’ when pressing weight out. Do you think the significant weight loss has had a direct effect on my strength and if so, how do i get it back without packing on the fatty pounds? I’m just wondering if I need to consume more calories so my body isn’t eating up muscle tissue for energy.
Thoughts? Funny comments? Jokes about my tubbiness?”
My response:
First of all Brewer, I’m glad to hear that you and Megan are now setting a good example for your little one. This out of shape/obesity problem that we have in America, starts with the parents. After all, the parents are the ones that bring the food into the house! Too, kids are very impressionable, so it is important for your son to see you both living a healthy, active lifestyle. Keep it up Megan and Shrew Dog!
And now, to answer your question:
Think about it this way: let’s say that when you were 220 lbs, you were 20% body fat (for the sake of easy math). That means that even know you were carrying 44 pounds of fat, you were also carrying 176 pounds of lean body mass (much of which is muscle). Now, at about 175 lbs, let’s say you are down to 10% body fat. That means that you are carrying about 157 pound of lean body mass. So, even know you are now prettier, healthier, and more athletic, you are not going to be able to lift as much with this reduction in lean body mass. This is why you’ll see many fat powerlifters – they purposely put on as much weight as possible so they can lift as much as possible. Make sense?
So, part of the problem of not being able to lift as much, is just something you’re going to have to deal with. IMO, the pros greatly outweigh the cons. BUT, if you time your carb intake around your workout (peri-workout), you can get that “pop” back that you mentioned you no longer feel. So, eat healthy carbs pre/during/post workout and try to minimize carb intake the rest of the day. You could just eat healthy carbs pre and post-workout with some protein… sweet potatoes + chicken OR rice + grass-fed beef etc. I NEED to eat during my workout, or I lose that “pop.” So, I go with organic raisins + whey protein powder during the workout, or Surge (from t-nation). But you don’t necessarily need this if you feel full of energy with the pre-workout carb + protein meal (which should be eaten 45-60 minutes prior to workout – depending on how BIG of a serving you eat).
Finally, once you start to time your carb (“energy” meals) meals around your workout and your body adjusts to heavy lifting at this reduced body weight, you may just be able to get back to the strength levels that you enjoyed when you were 220 lbs. Keep at it and continue the great work buddy!
Guest Post; No Pain No Gain?
February 18, 2011 by danny · Leave a Comment
My boy Jamie V. was nice enough to let me share with you the recent newsletter that he sent out to his bootcamp clients. I think Jamie hit he nail on the head with this one! Nice work Jamie!
Enjoy…
No Pain No Gain?
Trust me, there is a fine line between a trainer structuring a tough workout that is efficient and meaningful,
and one that just beats the living daylights out of you without a clear plan. Soreness is an indicator of
microscopic muscle tears, but is total and utter soreness the ultimate goal? This topic has some debatable
components, but the mindset of the trainer and trainee is where my point rests.
I will be totally blunt with you. People eat like crap and gain poor weight. They hire a trainer and tell them
they want to lose the weight. A trainer beats the sh!t out of them (because that produces fast results
right???). The person hobbles and cusses the trainer for weeks, but thinks he/she knows what they are
doing. A month later everything is back to normal. The person is frustrated, eating poorly again, and the
same trainer is beating the crap out of someone else. The person blames the trainer for not doing their job,
and the trainer blames the person for not being tough enough or committed.
The cycle continues…and continues…and continues…
A boot camper of mine went to a personal trainer and thought she was in good shape. The trainer really
put her through the grinder and she was sore for a looooong period of time. She told me that she “thought”
she was in good shape. I told her that she was, but the trainer structured a workout to beat the living tar out
of her. The workout was not appropriate for her. I asked her if she was still with the trainer. The answer
was no. Now, I am not bashing her trainer, I am just filling you in on my philosophy here.
I will give you some straightforward information. I could take a very high level athlete and make them
vomit. It does not take much for a trainer to evaluate and push you harder beyond the norm, if pummeling
you into MUSH is the goal.
This is a disturbing fitness trend if we want people to LIVE healthy lifestyles
and exercise frequently. People want FAST results from poor eating, and they accept an a*s kicking for it.
I will tell you that what you do in a ONE-day workout is not as important as the cumulative results of a real
program. The REAL goal should be to create a workout plan that is appropriate, has challenges and
progressions, yet encourages the person to continue and strive to keep going. There is a fine line between
tough, and downright too much. A good trainer sees that and makes adjustments. Should the person be
sore from it though? Well, soreness is a side factor, but it is not necessarily the ultimate goal every time.
The trainers goal is to take you to a new level, get you out of your comfort zone, but also keep you
motivated and interested…without living in total pain and discouragement. It is a PLAN, not
PUNISHMENT.
At YOUR boot camps, you will experience some soreness, but my intention is for that soreness to become
more tolerable and evenly distributed. MY goal is to make you work HARD, but also provide a
meaningful opportunity for you to want to continue. If the soreness is not tolerable, adjustments will be
made to help you continue. The ultimate goal of mine, is to make you want to continue your health program, teach you new ways to get results, and do it in a manner that is not discouraging. You still will be pushed, however.
If I turn YOU off, then I have failed you as well. Let’s find YOUR balance of tough and challenging without tipping the scales towards the side of discouragement.
All the Best,
Jamie Vanderheyden
Cardio Quickies Part II
November 22, 2010 by danny · Leave a Comment
I’m back to finish you off for a quickie cardio workout or two. As a reminder, in part I I mentioned that many people say that they are too busy to get their training sessions in over the holidays. So I provided you with a couple quick, but effective lifting sessions that will allow you to get in and out of the gym in as little time as possible.
Now that the weight lifting portion is covered, lets get into the cardio portion.
Inverted Ladder
I got the concept of the “inverted ladder” from Strength Coach, Tony Gentilcore. You can use almost any exercise while using the inverted ladder as your cardio “finisher” (right after your lifting session) of the day. You can also do this on your non-lifting day. Here is what an inverted ladder is;
-You choose 3 exercises (BIG compound movements, not like exercises like curls for the girls)
-The first exercise you perform just 1 rep. Then you move onto the next exercise and perform 10 reps. And finally, for the 3rd exercise you pick a constant number of reps and stick with it until you finish the ladder (as you’ll see below, my constant in the first video was 5 push-ups, and my constant in the second video was 3 chin-ups). When you come back to the first exercise, you add one rep (so you are now doing 2 reps), when you go back to the second exercise, you are to do one less rep than you did in round one (so 9 instead of 10). And finally you finish off round two with the 3rd exercise and stay with the constant number throughout (5, in the case of the push-up video). So, it will look like this in video #1:
Medicine Ball Slams X 1 rep
Box (or bench) Jumps X 10
Push-ups X 5
Medicine Ball Slams X 2
Box Jumps X 9
Push-ups X 5
Medicine Ball Slam X 3
Box Jumps X 8
Push-ups X 5
Continue with this until you are up to 10 reps on the medicine ball slams, and down to 1 rep on the box jumps. Time yourself and then try to beat it the next time you do the same exercise sequence.
And the next video with the 3 exercises … 1) Kettlebell Swings (use a dumbbell(s) if you don’t have a kettlebell 2) Broad Jumps, 3) Chin-ups (3 reps as the “constant” in this circuit)
Do you think I taped only a portion of the entire session because;
A) I didn’t want to show off?
B) I was too tired to do the whole thing?
C) I didn’t want to make you bored by watching the entire session?
If you answered “A” then you are wrong – I didwant to show off, I was just too tired. So, the answer is B + C. If that was your answer congratulations, your major award will be shipped to your house on December 23rd (and Ralphie will be delivering it).
I’ve been using the inverted ladder with my clients over the last few weeks and they’ve been loving it! Well, maybe “love” is a little stong. Their enjoyment of the ladder has been somewhere between the enjoyment of a relaxing 90-minute massage and a punch to the stomach… that means they kind of like it, but don’t love it. And it also means they like it WAAAY more than running on the treadmill for 30-minutes although they also seem to like a punch to the stomach more than a 30-minute jog on the treadmill. But I digress.
Exercise Selection
As mentioned above, pick BIG compound movements. After all, this is the cardio portion of the workout. So “isolation” movements like calf raises or I don’t know, blinking, just won’t cut it. Also, thinkof this as using weights to get your heart rate up to make your cardio session harder. Do NOT think of the inverted ladder as your lifting session. I had one of my on-line clients tell me that he used 40 pound dumbbells for one of his exercises (push presses) and said that he could barely finish. Well duh, his 10 RM (rep max) is about 40 pounds. I suggested next time he tries , to go with about 25 pounds. Again, that will be more than enough to get his heart to feel like it is going to fly out of his chest, but not too much weight that the shoulders become the limiting factor (rather than his heart ‘n lungs).
One more thing, if you are going to use a body weight exercise as one of your 3 exercises, make sure that it is one that doesn’t get you too close to muscular failure after 3-5 reps. I chose chin-ups in one of the circuits because if I only had to do one set of chins, I could get over 20. Therefore chins are a good choice for me. If you can only get 4-5 chins, I’d go with another exercise if I were you. Something like inverted rows would be a great substitute.
So there you go. Your lifting session (again, from the routines I gave you HERE), plus the finisher will get you in and out and on with your day… just leaner than you were before!
Quickies
November 19, 2010 by danny · Leave a Comment
The other day I made a post in hopes that it would help you get your mind right going into the holidays. You can find it HERE. In that I post I also brought up the fact that many lazy people often say that they are too busy to workout during this crazy time. Hogwash! Even if you have to deviate from your usual routine (or if you don’t have a routine at all), below I’m going to give you two sample routines that you can get done in minimal time.
If Santa can find time, you can find time! (just make sure your eating is juuuuust a touch more strict than his)
Routine #1
A1) Bulgarian Split Squats 4 X 6-8
A2) Push-ups 4 X 10 Pick the version that is most appropriate for you that barely has you getting 10 reps with PERFECT form. Here are a bunch of options (from easiest to hardest).
B1) Chin-ups OR Reverse Grip Latpulldowns – 4 X 6-8
B2) Swiss Ball Leg Curl/Hip Extension Combo 3 X 8/8-12 (8 leg curls immediately followed by 8-12 hip extensions)
C) McLarty Rollouts or Body Saw 2-3 X 10
Routine #2
A1) Barbell Push Press 4 X 4-6
A2) RDL or Kettlebell Swing 3 X 8-10
B1) Inverted Row 4 X 8 - Use a TRX Strap or a Smith Machine (I prefer TRX if you have access).
B2) Walking Lunges 3 X 12/Leg
C) 1-Leg Side Plank 2 X ALAP (As Long As Possible) – if you can’t get @ least 15 seconds per side, go with 2-leg side planks X ALAP
Progam Notes:
-Rest ALAN (As Little As Needed) between exercises without letting performance drop too much.
-Make sure to perform a dynamic warm-up before starting the workout (leg swings, running butt kicks, body weight squats, etc.)
That’s it for the notes. Don’t over think it, just make sure you get in, get out, and give yourself enough time to prepare that turkey for your husband and kids. We’ll (guys) make sure we give ourselves enough time to get comfortable in our favorite chair in front of the tv while you serve us food. After all, I’ve been told in order to keep a relationship going strong, it is important to make your wife feel important. And if that means I HAVE TO let my wife serve me some tasty grub while I watch football, I’m going to do it for the good of the relationship… sacrifices, someone has to do it!
And now back to reality…
If you are able to get your usual full workout routines in then more power to you. But if you find yourself “crazy busy” over the next month or so, then simply get in the above workouts for a total of 2-3 times per week. Each workout will take you about 20 minutes. We ALL have time for that. I wanted to add a couple quickie cardio routines but I can’t find my USB cord. But once I get that situated, I’ll be back with some video going over the quickie holiday cardio routines that I’m sure you all will love! :) Stay tuned…
No Holiday Blues For You!
November 17, 2010 by danny · Leave a Comment
I hope everyone is doing well as we get closer and closer to Thanksgiving week. Stay disciplined for another week and feel free to let loose a bit on Turkey Day. You have my permission (as if you need it ). The key is to get back on track asap! (as in, Friday morning after Thanksgiving) I’m confident that you won’t ruin all of your health and physique goals if you jump back on the training/healthy eating wagon sooner rather than later. Do NOT, I repeat do NOT, have this mindset… “well, I really blew it yesterday with all that gravy and extra serving of pumpkin pie and those 6 cans of Old Milwaukee (yeah that’s right, I said Old Milwaukee) and then I felt extra sick after watching yet another Thanksgiving Day Lion’s game.
I might as well kiss my goals good bye and head back to the fridge for leftovers today. Plus, Christmas and New Year’s are right around the corner. On January 2nd (because January 1st you’re still nursing your hangover and the last thing in the world you are going to do is prepare healthy meals on this day… especially with all the great Bowl games on) I promise I’ll start to be good again.” Meanwhile you, like most Americans just gained an extra 15 pounds (or whatever the national average is) over the holiday season and you’re starting your resolution from a big deficit.
Don’t be that person. Enjoy the holidays, enjoy your family, cheat a little, and make sure to get back on track RIGHT AWAY. I’m posting this a week before Thanksgiving in hopes that this will sink in and give you plenty of time to get your mind right before “going into the battle,” that is the holidays.
And by the way, I’ll be posting some sample workouts for those that “are just too lazy busy” to get your workouts in during this crazy time of the year. These workouts will take you ~ 20 minutes (honestly) and you won’t skip a beat. But your heart sure will beat! Good one? No. What’s that, you think I’m a dork? Ouch!
All dorkiness aside, check back shortly (tomorrow maybe?) with these quick, time-friendly workouts. Time is not an issue – no excuses!
Love,
Me
