The other morning, my wife and I awoke to a beautiful dawn. This is one event we love to experience here in the hills - the fact that when we step out of bed, we can do our morning stretching/lymph system routine to a gorgeous sunrise.

Here are two pictures from our balcony, taken two minutes apart (click on them to see the larger version, then click a second time for even larger)

 

Ahh. The routine we use, I learned from Dean Mitzel, a facilitator at the "Breakthroughs" events held by Jeffrey Combs. These are based upon recommendations by Edgar Cayce, and that's an entire story unto itself. They are designed to get the blood and lymph system flowing in the morning and it is a GREAT way to wake up - my wife and I do it in front of the sliding glass window first thing in the morning as the sun breaks over the horizon, then we face the sunrise and say our morning prayer before going down for breakfast. There are twists, turns, etc. If I can find the sheet (I've got the routine memorized right now) I can fax it for those interested - just mail me.

Today was quite the day. I loaded 2,400 pounds (60 x 40) of wood pellets for our wood burning stove. Took two trips with the Pilot, then came home and off-loaded all but 5 of the bags into our storage room in the basement. The rest went upstairs and stacked near the stove, and then I cleaned it and prepped it for the winter. These are VERY efficient, renewable fuel sources - and for under $200 will heat the house for the winter.

I'm looking forward to relaxing this weekend. My mother is up from Florida to celebrate her father's 80th birthday, we go there tonight. My wife is gone all day at her real estate class - the next four weekends she takes those and then takes her test and will be a licensed real estate agent. We will pick her up and drive to the celebration. It's great to be so close to family.

I am going gung-ho with my routine. Since it's been awhile since I posted last, I thought I'd give you an example day to see what's going on.

Daybreak - "jangle" with my wife (a comic term we have for the routine we use to stretch, move, bounce, and shake in the morning).

Afterwards, we face the sunrise and this prayer ..

"In the hours of the day, Lord God, be Thou our guide. Direct our every thought, our every action, our every word ... that they may better glorify Thee through Thy Son, Jesus Christ, our Savior. In the name of Jesus Christ we pray, Amen."

After that it's breakfast - a Fibergy + SoyaMax + OptOmega shake. I then check e-mails and let the breakfast digest an hour while working on some STRONG coffee.

Then it's the workout. Here was my last workout:

2 minute warm-up - running in place, running in place and punching to the front and up, running in place and swinging my arms forwards and backwards, then rotating my neck, hips, and knees/ankles.

Stretches (held for 10 seconds each)

Triceps stretch
Upper back stretch
Chest stretch
ITP band stretch (a sort of "hip" stretch)
Calf stretch
Back/hip stretch
Modified hurdle stretch
Groin stretch

Warm-up exercises (5 reps each)

"Bodybuilder squats" - one rep is getting to the ground, kicking out my legs, doing two push-ups, kicking my legs back up to a squatting position, then standing back up.
Side leg raises
Elbow-to-knee crunches
Dive bombers (like a push-up but you start with your rump in the air, then dive down and up so you have your back arched and are forward of your arms at the end, then repeat)
Hip adduction
Side crunches
Prone flutter kicks
Steam engines (elbows behind head, kick left knee up and contact right elbow, then repeat with opposite leg/elbow for one rep)

Fitness activity - running

The entire routine is done at a 2.0 incline

2 minutes @ 4.6 mph
1 minute @ 5.6 mph
1 minute @ 6.6 mph
1 minute @ 7.6 mph
1 minute @ 8.6 mph
Repeat the last 4 minutes 4 times, then
1 minute @ 9.6 mph
1 minute @ 4.6 mph

Done ... 20 minutes total, approximately 2.3 miles

Then I repeat the exercises above, but do each of them with 10 reps, then repeat it again for 10 reps for a total of 20 reps

Then I repeat the stretches, holding for 30 seconds

Then I'm done!

I take a post-workout shake (Beverly Mass Maker - 3 scoops)

My next meal might be 3 oz of roasted chicken with scrambled eggs, 1 tablespoon of olive oil, hot peppers, and a slice of whole grain toast with 1 tablespoon of all-natural peanut butter

I'll have a Peanut Crunch bar for a snack

Lunch the other day was pinto beans, onions, bell peppers, and black olives on a whole grain tortilla with chili-lime baked corn chips

My next snack was one slice of whole grain toast with 1 tbsp all natural peanut butter and 1 tbsp organic all-fruit jelly (a mix of blueberry, raspberry, blackberry)

Dinner was a 9-bean soup with lean beef

Late night meal was about 2/3 cup of whole grain/all-natural granola with soy milk

There you have it, a typical day in the life.

I have a few exciting events coming up. I just placed the ad and published the press releases for our ribbon cutting ceremony this coming Thursday, to introduce our business to the local community. That will be a blast.

Even more exciting will be the teleconference call scheduled for every Monday moving forward at 7pm MST (1 646 519 5800 pin BYB1# or 2921#) ... I've wanted to have a call for some time to connect with my guests and clients and share some information beyond what the web site offers each week, and my wife got back from her seminar with Jeffrey Combs and said, honey, stop talking, start DOING! So that's what I am ... I am doing.

Thanks for your time and for reading this, I appreciate you. We'll talk!

Jeremy

Just finished coding what I believe to be one of the most comprehensive (free) fitness reports available on the web ... check it out by clicking here and then mail me your comments and feedback!

Jeremy

Hello! Quick post here. I'm currently recording a CD to supplement my e-Book, Become the Journey. This is NOT a reading of the book, but instead an expansion of the concepts presented coming from my heart to you. This is the link: Fear - it is low quality for web purposes but will be full CD quality for the final cut.

Jeremy

OK, we did it ... we had our first snow! I didn't take pictures before it thawed, but my wife and I woke up early in the morning to hear what sounded like rain hammering down .. turns out it was tiny hail ... so I expected a ground covered with hail when we woke up. The dogs started barking so my wife went outside and the entire tabkle and umbrella from our balcony had been ripped from the balcony and dropped in the lawn ... needless to say, it's broken. We'll learn to fold that sucker up and pack it in next time!

We woke up in the morning and not just hail, but snow all over the ground. My daughter was delighted. She put on her snow boots and stomped and rolled around and threw snowballs until she went off to her half day at preschool.

The dogs had mixed feelings. The older one, Bailey, ran around excited. The younger one, Lizzie, was a little nervous and had to be coaxed to go outside for per potty routine.

My wife left yesterday morning to fly out to Stockton, California where she'll spend the weekend with Jeffrey Combs - if her experience is even half of mine then we'll be reaping the benefits within days. Jeffrey has an amazing ability to connect people and help them push through apprehension, fear, and step into their own brilliance to really give their heart and share their energy. He is the essence of a true entrepeneur with well-deserved success. It is no accident that his coaching costs more than $1,000 for just four hour-long sessions ... almost everyone I've spoken with who has been personally coached by Jeff is having amazing results in their business. One person I met at my own Breakthroughs session, a guy from Georgia named Keith, hired Jeff after that event and is earning five-figures per month with his network marketing business! Now THAT is some results. What is awesome is that most of the people I met and connected with were in this not for the money, but for the difference they can make in the world and how the money can fund projects, charities, organizations, and basically give back while allowing them the time freedom they deserve. I can't wait to hear how my wife's experience is.

On a personal note, a recent affiliation with a good friend who runs a popular fitness site has propelled my book to the next level. I'm waiting for ClickBank to update their stats - it takes a few days after the billing cycles close on the 1st and 15th - but I anticipate that I may break into the "top 10" for the Diet and Fitness categories this month! I'm very excited. It is not the recognition I seek ... my desire is simply to get this into the hands of people who will be positively affected by it - but what happens when I reach top 10 is that software suite called "CBMall" which has thousands of affiliates and sites will pick up distribution, potentially putting this in front of thousands or even millions more people, which is very exciting.

My coaching is gaining quite a bit of momentum as well. I have half a dozen people I am working with now, and look forward to sharing their testimonials after we have completed their sessions. I did not expect such a phenomenal result but I'm truly blessed with working with some incredible people and helping them break through to new areas in their life.

I am going to be recording an audio to supplement "Become the Journey" - it will focus on the personal development section, and instead of simply reading from the book, will expand upon the various topics - my first personal development CD and I'm excited to produce it. I'll initially offer it through CafePress and then expand from there based on demand/feedback etc. I need to practice my speaking as I am planning a major health and wellness retreat to take place in the spring time. This will be an all-inclusive event where people come and stay 3 - 5 days, and each day are immersed in healthy living through a variety of workshops, hiking excursions, and seminars. I intend to work with the local community so that chiropractors, massage therapists, etc can participate and create a truly holistic experience for those who participate. It looks to be exciting and I am in talks with some others in the fitness industry who may come as keynote and guest speakers at the event.

Finally, I was part of a break-through event the other day that was very exciting. There was a major webcast by Dr. Joe Vitale who I worked with extensively to build my book site. They had over 12,000 people connect and actually brought down PayPal and RealAudio for several minutes due to the volume. He had about a 5 minute segment where he shared my story as a case study and also spoke about my coaching as well as the book. It was an exciting moment and I was able to connect with quite a few people as a result.

Many thanks to Nicole Emery, because as I write this I still sip my coffee from the coffee mug she gave me as a gift that reads, "Go Confidently in the Direction of Your Dreams." WOW, how is that for positive reinforcement?

Take care and God bless,

Jeremy Likness

Okay, brief post ... figured it's been awhile since I've posted a picture, so I'll kill two birds with one stone. First, this is a picture taken just a few days ago. Second, I am wearing one of the new Natural Physiques shirts I have over at the Natural Physiques Gear Shop.

Click on the thumbnail for a bigger picture:



Will post more, later!

Jeremy

I just LOVE Autumn in the Black Hills. It is a beautiful time! I have these pictures to share with you ... as always, click on the thumbnail for a larger view.

Here was a friendly little chipmunk we met when we had a picnic in Spearfish Canyon the other day:



Of course, we don't have to travel to see wildlife. This curious young deer was right in our backyard!



My daughter has piano lessons in the afternoon, so my wife and I thought it would be nice to have a picnic after her lessons. We chose Spearfish Canyon as the location. Here is a preview of what it looks like:



Note the exposed limestone in the distance - there are some more majestic areas that rival the Grand Canyon where there are hundreds of feet of exposed limestone pillars. We didn't visit that section.

I took this picture of "my ladies" next to a small waterfall after the picnic. We actually were next to a larger waterfall, Roughlock Falls, that was a ten minute hike away. We've been there a few times and didn't visit on this particular trip.



Of course, when we got home, we had to take our new puppy outside for a bit! Here she is - half German Shepherd and half German Short-haired Pointer ...



Of course, the most exciting part of fall is the way that the colors change. For example, the tree in front of our home looks like it is on fire ...



When you are standing on our deck, this is the view through the tree into the valley:



I've been having just an incredible week. Been training consistently. Today my joints were protesting a bit, so I may just take a long walk with my daughter. I think 4-on-1-off-1-on-1-off is how my weeks will go ... we'll see.

Take care, I'm off to enjoy this gorgeous weather!

Jeremy

P.S. Our company has an awesome new video - you'll enjoy watching this even if you are not interested in the company or opportunity. It is just a fun exploration of "dreams" - requires Windows Media Player - the link: Dreams

It's been a fun, whirlwind week.

On the health and fitness front ... been continuing my military-style training called Daily 16s. Having a lot of fun. Essentially, my routine is like this:

2 minute warm up (jogging in place, punches, kicks, etc)
Set of stretches with 10 second holds
Warm-up exercises (push-ups, leg raises, etc) for 5 reps each
20 minutes of HIIT
Exercises at 10 - 20 reps each
Set of stretches with 30 second holds

It takes about 45 minutes and is a GREAT routine ... talk about a puker. I love it!

My nutrition looks like this:

Breakfast - 2 scoops Fibergy + 1 scoop SoyaMax + 1 tbsp OptOmega (basically, a protein/high-fiber shake with healthy fats)

The healthy fats include flaxseed, sunflower seed, olive oil, and pumpkin seed

Wait about an hour, then train

After training, 3 whole eggs mixed with potatoes or with a slice of whole grain toast

Later on I'll have a peanut crunch bar, piece of fruit, some raw nuts, etc as a snack

Dinner might be something simple like a whole grain bagel, or maybe a home-made stew made with lean beef and various vegetables

Late night snack is granola with soy milk

Slurp!

For supplementation, I take something called a HealthPak which is a pharmaceutical grade multi, a grapeseed extract, extra anti-oxidants and extra calcium.

On the business front, had a record week last week - achieved the rank of Director (already mentioned that) but also was top customer sponsor and second highest income earner for my title in the world for that week. Talk about a solid, exciting week! It was only possible due to the great team that I have, no way I could have been that productive on my own. Very cool to see productivity in the business leveraged with partners as far away as Australia!

I also went to the local Chamber of Commerce and joined there. I will probably be joining ones for two nearby cities as well - I joined Lead and will be considering both Deadwood and Spearfish. They have a great package, including monthly networking mixers as well as some free advertising in the regional papers. The wife and I are putting together our ads now.

We went to a business expo in Spearfish. It was great. The partitions were inside a pavilion. There was entertainment (singing/guitar playing), refreshments, food, and then we were able to meet several vendors. Talked to a few hotels in the area who have great setups for seminar events, including the microphones, projection screens, etc and block rates, so my wife and I are actively planning when we'll have a 3- or 5- day seminar schedule. It would be like a boot camp but I don't like the term boot camp - perhaps health and wellness retreat? Also met some people who supply water and water purifiers, and a group that can record the audio to perhaps record some CDs or DVDs from the seminars.

My wife had a great idea as well. With our skincare line, many of the casinos offer gift baskets to guests. We are sharing the details of the paraben-free skincare line to see if the hotel would be interested in using these products for their gift baskets.

On Tuesday, we have a meeting with the head of the Entrepeneurial School at the Black Hills State University college (yes, they have a department focused completely on entrepeneurs). It should be exciting, as they are going to have a home-based business fair and were very interesting in the business coaching/mentoring we do within our own international organization.

One of the two nice Italian restaurants is in Spearfish, so we will meet with this individual, take my daughter to her gymnastics class, and then finish up with a nice Italian dinner.

My mother is coming into town in a few weeks. We are very excited. She has agreed to spend one night here and watch the kids so that Doreen and I can go on a date. We haven't been on one without the kids in quite some time, so very much looking forward to that.

This morning, the temperature here was 20 degrees. They are expecting the possibility of snow this evening. We were told if it doesn't happen, we will certainly have a solid snowfall within the next two weeks. We're excited! We've been running our wood pellet stove and it heats the whole house - a very efficient and clean fuel method (used from recycled materials, even). My daughter is looking forward to snow. We are seeing more and more deer in the yard.

There is a big homecoming parade today. Speaking of homecoming, MY SON SCORED TWO TOUCHDOWNS IN HIS FOOTBALL GAME earlier this week! WOO-HOO! Proud of him. He was very excited. He does kick return and doesn't have that many opportunities to do so - one was a return and the other was a recovered fumble. One of the many advantages to living in a small town is that everything is walking distance. In about an hour, my daughter and I will walk down to watch the parade that my son is participating in.

This cool weather is great. Even though it is only about 40 degrees now, with the skies clear and the sun shining, it feels GREAT unless there is a breeze (then it is coooooold). The leaves on our tree are turning a beautiful hue of red - my daughter brought one into her preschool today for show and tell.

Can't think of much more to update everyone on - just enjoying life here in these beautiful hills!

Take care and God bless,

Jeremy Likness