It's A Shoulder and Triceps type of Day

A workout for those who are agile, focused, and tough.

100 push ups
4 sets/10 reps standing dumbbell presses
4 sets/10 reps lateral dumbbell raises
4 sets/10 reps bent down dumbbell lateral raises
100 crunches
50 alternating side planks
50 high intensity crunches

3 sets/12 reps SkullCrushers
3 sets/15 reps Close-Hand Push Ups....Air Assault!
3 sets to failure weighted dips
2min flutter kick (3 sets)
Crunch- reverse, side, side
             15 reps, 3 sets   no stopping
Handstands to failure

stretch

Have a shake, and figure out how you can retire and save $$$$$

IDEA World Fitness Convention Los Angeles 2013 Day 3

Does your favorite trainer have a favorite alcoholic beverage? 

3 Patrón giblets and 4 hours of sleep later I find myself fighting for my life. I attend a workout with the Gilad of the new millennium, the real deal

Tony Horton, creator of the P90X series. He is as advertised. I feel like I am, or I attempt to be on another level of trainers and fitness instructors. This guy is on another PLANET. He has a deep passion for fitness and he shares it.

The amazing thing to me is how he finds the time and and energy to take care of his body, market, do and study strength training, Pilates, MMA, yoga, etc. 

his class was based around his upcoming P90X 3. It was challenging to say the least.

I did not get a chance to stay for pictures after class because I needed breakfast and my next class was important to me, "How to Become a Social Media Star." 

Featuring Cassey Ho

Not sure if the class was as helpful as I expected but boy was she fun to look at. You can find her on YouTube, Facebook, twitter, Pinterest, etc. She is a social media star.

After a little lunch I was fortunate enough to take an informative group fitness lecture. Steve Renata, a lead instructor for Les Mills Fitness; Darren Jacobson, the programming instructor for Zumba; and Randy Hetrick the inventor and founder of TRX.

This lecture was very insightful and convicted me in several ways. One important lesson I took from it was to "create a cause, not a business." It should spend more time focusing on a movement of helping people realize their full potential instead of focusing on how much money I can make.

With all that said, Sherri McMillan gave me a 12-month marketing plan that is going to help me reach a large audience and make plenty of money for expansion. I am excited to see how the next year goes for me and how well I apply the information learned. What an awesome conference.

Time to start taking action!

IDEA World Fitness Convention Los Angeles 2013 Day #2

The 2nd morning started off with Booty Camp. I registered for this class strictly to get some new material for my female clients. The instructor, Mindy Mylrea, is the creator of the Gliding discs. She used plenty of equipment in her class including stability balls, bands, BOSU balls, bender balls, and her Gliding discs. And she literally kicked our butts.

I think she likes me. There were at least 150 people in her class and she singled me out to give me her DVD😁

After that, I attended a TRX circuit training class. I don't have much experience with the TRX but I do know many people enjoy working with it so I figured it would be a good idea to learn more. 

I have to admit, TRX is an extremely effective piece of equipment to be so simple. When used correctly, almost every exercise forces you to engage your core. My favorite exercise was the hamstring curl. I'm not sure if I've ever felt a burn in my hammys that deep.

After a couple more lectures I got ahold of my family and we went out to kick it.

My cousin Ashley hooked everything up. She picked me up from the hotel and took me to meet my other cousins (her brothers) Dwayne and Brian. Dwayne and I got into some late night festivities after at a spot called Sams. He showed me a good time. It was exactly what I needed.

IDEA World Fitness Convention Los Angeles 2013

Thank God for some time away from the normal day to day. I have been gone less than 24 hours and have already taken time to look back on things I do day to day and see what I can change and how I can do it.

The first day of the convention had kicked off. Thousands of health and fitness professionals are here from all over although most of the ones I've met are from California. Day 1 started off with MMA Training BootCamp.

MMA Fighter Coach Kearns was hard at work....and he made us break a serious sweat.

After breaking that big sweat I did an informative class with Dynamax med balls. I learned ways to maximize muscle recruitment in clients without having them deadlift and squats to the max. This will be particularly helpful for older clients.

We gotta work on the Subway guy's inspiration. I asked him to do 10 push-ups and he said no cause he couldn't get sweaty. Why are you here again sir?

Next I was fortunate enough to attend a class titled "Fitness Blueprint to Success." The instructor Todd Durkin has is a business owner, has an awesome brand and has worked with professional athletes in several major sports, most notably Drew Brees. 

His presentation skills are awesome and he is very energetic. I don't meet many people and say, "man if I could be more like them I would be a star," but TD is one of those guys.

There is also an ongoing expo. There are many vendors posted up trying to sell their products. As expected, some of them work very well and some have no use.

We finished off the night with a party in the Marriott. Free food and expensive drinks. Have you ever been to a party and the DJ played your song but cut it off in the middle to transition into another song. Yeah, we had that guy.😃

Ohio State-Michigan renewed rivalry

Can we be honest?

One of the reasons Ohio St. loves Jim Tressel (besides the fact that he brought us a long awaited National Championship) is because he DOMINATED

Big Time! Even in the big house. Troy Smith. Beanie Wells smash mouthing. Braylon Edwards was a deadbeat and Mike Hart looked like a crybaby. Our defense! AJ Hawk, Lil Animal, Lil Ironhead, Vernon Golston. Year after year beating Michigan even if the were ranked higher.

And lets face it, this guy didn't belong.

He didn't stand a chance up there. Funny thing is, his offense at WVU was Oregon-like before Oregon came up

Incoming

The rivalry has been renewed. Both teams are competitive.....and it's all because of the new coaches.

As Buckeye fans we could not have asked for a better replacement of Jim Tressel. We were familiar with Urban Meyer. He took one of the best Ohio State teams, an undefeated Buckeye squad, and turned them inside out. Troy Smith looked bad, our weakness in the offensive line got exposed, and Urban was so intense that after one of his ends make a sack against OSU, he came back to the sideline and hit Urban in the mouth with his shoulder pads and Meyer did not even flinch. It was scary actually....if you remember it.

1st season with Urban at Ohio St. We're undefeated. 

Tressel, we appreciate what you did with Pryor, and recruiting Braxton Miller.

Michigan got themselves a coach too.

No wait!!!!!!

That's him. Brady Hoke. Just like Urban, he can coach and recruit his ass off.

Both of them are new too, so they should be in it for the long run. Looking forward to seeing watch the future brings and watching the product these two put on the field.

You already know what colors you'll see me representing. I'm a Buckeye baby!!!