WOW! Are we already to the third month of the year?
That's amazing.
I'm exciting about the months to come.
This weekend, we spent our usual day at church with my grandparents. We then went shopping. It turns out that Doreen and I did not make the wisest investment a few years back — we suffer from what we jokingly refer to as the "bowl syndrome" - basically, a mattress that has caved in the middle. It was purchased at a place in Atlanta so the cost of shipping would probably be more expensive than buying a new one, even though it is under warranty. When we moved here, we purchased a new mattress for Gordon's bed and that is an awesome mattress, so we went to the same company (Denver Mattress). We also took care of the excuse for a mattress in our hideaway bed in the family room - it was pretty much useless, so we got a new one.
The mattress we ordered was not in stock, but it should come this Friday. We did leave with some pillows and the hideaway mattress, which is awesome. We noticed an improvement just with the firmer pillows even on the bowl bed, so I'm excited when we get the entire new mattress. Sleep is so important and a lot of people create alignment issues and even suffer headaches simply from not investing in quality sleep!
Monday, I began my new cutting program. I was so excited that I covered Achieving Low Body Fat in my weekly coaching call. As I mentioned on my online personal training page, even personal trainers hire their own coaches. For a number of reasons, I chose to hire someone named Chris "SwoleCat" to construct a program for me. So far, so good ... it's not what I'd consider a lifestyle program, but certainly for the next four weeks, I'm excited to see the body composition changes that come about.
So, what does my program look like? Here's a typical day ...
Wake up at 5:45 and have a cup of coffee.
At 6:15, spend 45 minutes on the treadmill. I put it at maximum incline and walk 2 - 2.5 miles.
Come upstairs, have breakfast - 2 whole eggs, 6 egg whites with 1 oz of jack cheese mixed in.
Next meal? 40g of whey protein powder with 1 tbsp flaxseed oil mixed in
Next meal? About 5 oz of lean (buffalo) steak with a cup of veggies and 1 tsp of olive oil drizzled on
Next meal? The 40g protein / flax shake
Then I hit the gym ... yesterday's workout was:
4 x 8 reps bent-over rows, 312 tempo (don't know what tempo is? Read this article.)
4 x 8 reps wide-grip pull-downs, 312 tempo
4 x 10 reps dead-lift, regular tempo
4 x 15 - 20 reps shrug burn-out sets
Whew! I feel it. Then it was the hot tub. Dinner was a shake I made to accomodate 30g protein and 60g carbs, but in the future we'll be doing whole foods, more like my last meal: 4oz drained water-packed tuna with 9 oz sweet potato.
That's a day in the life! I'll keep everyone posted with my progress on a weekly basis.
I also had the report I contracted an indepenedent firm to write on online personal training - it is a free download, 15 pages long. If you go to the coaching page, you'll see the link to download it. I found it quite interesting - for example, I didn't know that the Journal of the American Medical Association had actually published a paper indicating that people achieve superior results with online personal training than they do with face-to-face trianing! Very interesting, indeed.
Speaking of which, I have a few new clients to develop programs for, so I'm off. I do have some good news as well, I am in touch with the creator of the Nutrition Generator software and we are looking into me buying resell rights so that I might include that as part of my coaching packages. This would allow me to provide both online training and nutrition for less than $60/month - I can do that now, but it's two separate purchases. This deal would combine them into one package and may give me the ability to lower the rate.
So, it's a beautiful day - I'm sore and stiff, but it's time to produce!
Oh, before I go ... did I even mention that I finalized the updates for the Lose Fat, Not Faith 5-CD Audio Set? Instead of five separate discs in clear sleeves, there is now a unified look and feel and the package comes as a single box with the sleeves inside that you flip through to browse the CDs. Listen to the second audio sample for a taste of the professional voice over and music intro we had done.
Have a blessed and abundant day,
Jeremy Likness
That's amazing.
I'm exciting about the months to come.
This weekend, we spent our usual day at church with my grandparents. We then went shopping. It turns out that Doreen and I did not make the wisest investment a few years back — we suffer from what we jokingly refer to as the "bowl syndrome" - basically, a mattress that has caved in the middle. It was purchased at a place in Atlanta so the cost of shipping would probably be more expensive than buying a new one, even though it is under warranty. When we moved here, we purchased a new mattress for Gordon's bed and that is an awesome mattress, so we went to the same company (Denver Mattress). We also took care of the excuse for a mattress in our hideaway bed in the family room - it was pretty much useless, so we got a new one.
The mattress we ordered was not in stock, but it should come this Friday. We did leave with some pillows and the hideaway mattress, which is awesome. We noticed an improvement just with the firmer pillows even on the bowl bed, so I'm excited when we get the entire new mattress. Sleep is so important and a lot of people create alignment issues and even suffer headaches simply from not investing in quality sleep!
Monday, I began my new cutting program. I was so excited that I covered Achieving Low Body Fat in my weekly coaching call. As I mentioned on my online personal training page, even personal trainers hire their own coaches. For a number of reasons, I chose to hire someone named Chris "SwoleCat" to construct a program for me. So far, so good ... it's not what I'd consider a lifestyle program, but certainly for the next four weeks, I'm excited to see the body composition changes that come about.
So, what does my program look like? Here's a typical day ...
Wake up at 5:45 and have a cup of coffee.
At 6:15, spend 45 minutes on the treadmill. I put it at maximum incline and walk 2 - 2.5 miles.
Come upstairs, have breakfast - 2 whole eggs, 6 egg whites with 1 oz of jack cheese mixed in.
Next meal? 40g of whey protein powder with 1 tbsp flaxseed oil mixed in
Next meal? About 5 oz of lean (buffalo) steak with a cup of veggies and 1 tsp of olive oil drizzled on
Next meal? The 40g protein / flax shake
Then I hit the gym ... yesterday's workout was:
4 x 8 reps bent-over rows, 312 tempo (don't know what tempo is? Read this article.)
4 x 8 reps wide-grip pull-downs, 312 tempo
4 x 10 reps dead-lift, regular tempo
4 x 15 - 20 reps shrug burn-out sets
Whew! I feel it. Then it was the hot tub. Dinner was a shake I made to accomodate 30g protein and 60g carbs, but in the future we'll be doing whole foods, more like my last meal: 4oz drained water-packed tuna with 9 oz sweet potato.
That's a day in the life! I'll keep everyone posted with my progress on a weekly basis.
I also had the report I contracted an indepenedent firm to write on online personal training - it is a free download, 15 pages long. If you go to the coaching page, you'll see the link to download it. I found it quite interesting - for example, I didn't know that the Journal of the American Medical Association had actually published a paper indicating that people achieve superior results with online personal training than they do with face-to-face trianing! Very interesting, indeed.
Speaking of which, I have a few new clients to develop programs for, so I'm off. I do have some good news as well, I am in touch with the creator of the Nutrition Generator software and we are looking into me buying resell rights so that I might include that as part of my coaching packages. This would allow me to provide both online training and nutrition for less than $60/month - I can do that now, but it's two separate purchases. This deal would combine them into one package and may give me the ability to lower the rate.
So, it's a beautiful day - I'm sore and stiff, but it's time to produce!
Oh, before I go ... did I even mention that I finalized the updates for the Lose Fat, Not Faith 5-CD Audio Set? Instead of five separate discs in clear sleeves, there is now a unified look and feel and the package comes as a single box with the sleeves inside that you flip through to browse the CDs. Listen to the second audio sample for a taste of the professional voice over and music intro we had done.
Have a blessed and abundant day,
Jeremy Likness
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