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M3:D63 Doing what you don’t want to do

July 15, 2008 By Michael Mahony, ISSA CPT 0 Comments


What's on my mind today?

(Please note that due to some publishing issues, this did not get auto-published last night at 8:41 p.m. like it was supposed to.)

Doing what you don't want to do comes into play in alot of areas of life.  I believe the key to whether it works or not is if it compromises your moral code or not.  Obviously if you are asked to do something you don't want to do and you don't want to do it because it breaks the law, you have good reason not to do it.  However, most of the time we don't do things because we are lazy or we can just get away with it.  Sometimes it is a will power issue. Still other times we are addicted to the thing in the first place.

What if your best friend, someone that you talked to daily, suddenly told you not to call him/her ever again?  Would you be able to do it?  If you really respected that friend and wanted them to be happy, you would do what you don't want to do and stop calling.  I know that is a simplification, but it gets the point across, so no need to comment on how you should first try to mend things, etc.  I know those are all good ideas, but I'm trying to make a simple point that it is possible for us to do what we don't want to do if we just try hard enough.

I believe we need a good reason to do what we don't want to do.  To alot of people eating the right way would constitute doing what they don't wan to do.  They prefer pizza and hamburgers.  By depriving themselves of those things they are doing what they don't want to do.  For it to be successful they need a good reason to make it work.  This is why someone faced with death if they don't lose weight can suddenly make headway in an area they found difficulty previously.  They have a good reason to do it.

I've found that the more focused I get on getting the body that I want the better I am at sticking to the plan.  That focus enables me to do things I don't necessarily want to do.  I mean, it isn't the most wonderful feeling in the world tearing apart my muscles on a daily basis, but I do it because I know what I get as a result of that effort.  The pain is tolerable because of the results I get. 

This is very much a mental game. The challenges we face are not insurmountable.  The brain is a powerful thing and can overcome most obstacles placed in front of it given enough time to process things carefully.

So get busy and do the things you don't want to do, ya hear?

Week Begins 7/13/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 240 oz          
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3625 2900          
Ratios (C/P/F) 35/35/30 10/50/40          
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15          
Total Possible 15 15          
Mission 3 Total Complete 854 869          
Mission 3 Total Possible 855 870          
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Great workout today that included squats and stiff legged deadlifts.  I pushed the weight up higher today as I've been feeling alot stronger and I honestly think my initial calculations for the weights on this workout were off, so I've been going lighter than I want.  Squatted 300 lbs. x 10 reps x 4 sets today.  I felt like a giant doing that.  The entire workout was awesome after a weekend of carb loading.
 
Exercise the brain with the Thought of the Day!

Do what you don't want to do for your own good.
 
Get a discussion started by answering the question!

What's something you don't want to do that you know you should do?  Comment this post to answer the question.
 

 
 

Mission 1, Day 63: Fight the right battles

Until tomorrow…GET BACK TO LIFTING!

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Filed Under: Fitness, Old Blog Entries

M3:D62 Food roadblock

July 14, 2008 By Michael Mahony, ISSA CPT 0 Comments


What's on my mind today?

As you all know I am trying to bulk right now, albeit not as successfully as I would like.  My major roadblock is that after all these months of eating alot of chicken, the texture finally got to me.  While I was supposed to down 2 chicken breasts at each meal, I was having a hard time downing 1 chicken breast at each meal.  I supplemented with whey protein shakes, but it just doesn't have the same thermic effect as chicken.

After searching for the answer to the problem, Carlos DeJesus (inventor of the Quad Blaster) mentioned a recipe he uses to make chicken into a paste like substance that actually tastes good. (yet another reason to have a mentor who has been there and done that).  I gave it a try and honestly, the roadblock has been removed.  I am able to stomach eating more and more chicken.  I've also gone back to using canned chicken from Costco at times.  The canned chicken gives me alot of options.  I'm learning how important seasoning is to the ability to eat enough food.  It all just gives me alot more respect for people who eat the exact thing every day.  I used to be that way, but due to these texture issues, I have not been up for that lately.

Today found me continuing my reflective mood.  Please understand that what I've been going through is nothing serious.  I mean, it is very important to me, but it isn't life threatening.  It is definitely life changing at this point because it has caused me to look at myself in a different light.  To me that is a positive outcome to a negative situation.  At the same time, as I reflect I realize that the situation isn't really negative, it is only temporary. It will change and when it changes, I will end up being a better person having gone through it.

We all go through our ups and downs in life.  It is definitely a cycle that repeats itself.  Some of it can be controlled and should be controlled but alot of it has to happen for us to grow.   I truly believe in this philosophy.  Change happens when there is friction in your life.  It is all about how you react to that friction that determines the future outcome for you.

Throughout my life I've had alot of different relationship issues, so for me, when I have other issues, I tend to look at them in terms of a relationship.  At times you get too close to a situation and can't see the forest through the trees.  That's when you need to take a step back.  In a relationship this can mean time apart.  While that doesn't always work, if both people are sincere about the reason for the time apart it can work.  It is the same with other problems in life.  You take a step back so that you can see things more clearly.  As long as you are sincere about your reason for stepping back, as long as it isn't to avoid the problem, you can and will solve the problem.

Make sure that you are in touch with your feelings.  Don't bury them.  That's the worst thing that can happen. In a relationship, if you bury your feelings your partner can't make good decisions because every decision they make will be devoid of the truth about your feelings.  It is the same in other areas of your life.  Don't bury your feelings or your decisions will be wrong as they will also be devoid of the truth about your feelings.

Feeling down about your fitness progress?  That's fine, embrace the feelings.  At the same time, realize that feelings are what you make them.  Yes, anxiety can happen to everyone because of the situation they are in and that is next to impossible to control, but happiness or sadness can be controlled.  I have chosen to have a positive attitude.  It isn't easy.  My mind wanders all the time and I think “what if” types of questions, but by choosing to have a positive attitude I get through to the other side.   This has worked for me my entire life, so why would I change that now.

Yes, alot about me has changed in the past few weeks, but even that was a choice on my part.  I saw the flaws and was able to choose change or choose the same path.  If its going to be, its up to me.

Week Begins 7/13/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz            
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3625            
Ratios (C/P/F) 35/35/30            
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15            
Total Possible 15            
Mission 3 Total Complete 854            
Mission 3 Total Possible 855            
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Today was a rest day and indeed, I rested.  I've logged almost 12 miles in 4 days of running this past week.  My right calf muscle has been sore and needs to recover.  Tomorrow is a big lifting day scheduled for me and I want to be ready for it.  Rest is important in any exercise program.  You grow during the time you are resting, not during the time you are working.  I use my time in the gym to destroy my muscles and I use my rest time to recover from that destruction.
 
Exercise the brain with the Thought of the Day!

Take control of your own situation and don't just let yourself float in time and space.
 
Get a discussion started by answering the question!

How do you deal with personal issues–get quiet and reflective, talk alot, just shut down?  Comment this post to answer the question.
 

 
 

Mission 1, Day 62: Ratchet up the accountability

Until tomorrow…GET BACK TO LIFTING!

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M3:D61 The Journey

July 13, 2008 By Michael Mahony, ISSA CPT Leave a Comment


What's on my mind today?

Lately I have been just laying it out there regarding my feelings.  I have not really planned to go where I've gone, it has just happened.  It is part of the journey that I am on in life.  I've had some experiences recently which have caused me to be reflective.  Instead of wallowing, I've focused myu efforts on telling you all the things I am learning and how they apply to this fitness journey each of us is on.

The journey is an important part of the process.  The journey will define your future actions.  Where you turn and what you take with you is going to be effected by the decisions you make today.  I read all the time on blogs about someone making a mistake with their nutrition and without a doubt each person shows alot of regret.  The journey should teach you that regret is not a place you want to live for any length of time.  It doesn't further your journey at all.  That is a key point to remember.

Do the things that further your journey and avoid the things that bog down your journey.  Friction is inevitable and can cause you to slow down, but it shouldn't derail you.  I mentioned relationships yesterday and gave the example of having someone ask you for space and time away.  Most people react with negative emotions about something like that, but I see it differently. I think that each situation is different and unique.  You can't resist those types of things.   What happens if you resist the request for time and space?  Well, I guarantee the person walks away from you?  What happens if you give them their time and space?  Potentially they deal with their issues and return to you.  It is a simple case of one way the best you get is a break up while the other the worst you get is a break up.  Always make decisions on your journey that put you in the best possible position. Don't limit your chances.

Week Begins 7/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz 264 oz 264 oz 264 oz 240 oz 264 oz
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3450 2700 2750 2780 2910 2950 3950
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15 15 15 15 15 15
Total Possible 15 15 15 15 15 15 15
Mission 3 Total Complete 749 764 779 794 809 824 839
Mission 3 Total Possible 750 765 780 795 810 825 840
* = Counts towards total
Success!
Failed
Not Counted!

Carbs!  Yes, lots of carbs today.  I love the weekends for that reason!

 
Find out what I'm doing to my body!

I did a 2.1 mile run in the morning and another 1.0 mile run in the late afternoon. I have the running bug.  I can't stop myself from running.  I guess it just fits with my mood lately.  I am very reflective so running is therapeutic.  I enjoy getting out and running away my troubles.  Life is interesting these days, that is for sure.
 
Exercise the brain with the Thought of the Day!

The journey is what you make it, so do your best to make it good.
 
Get a discussion started by answering the question!

Which part of the journey do you feel you still need to master?  Comment this post to answer the question.
 

 
 

Mission 1, Day 61: Christmas Day

Until tomorrow…GET BACK TO LIFTING!

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Filed Under: Fitness, Old Blog Entries

M3:D60 Patience

July 12, 2008 By Michael Mahony, ISSA CPT 0 Comments


What's on my mind today?

Many things in life require patience and you have to be willing to use patience where needed.

Love relationships require alot of patience.  What do you do if someone you love requests time and space to think about their issues?  Do you pressure them and risk making things worse or do you just give them the time and space they've requested?  If you are patient you give them the time and space they requested.  It is like the Chinese proverb says “If you love a thing, set it free.  If it returns to you, it is your's and if it does not, it never was your's.”  Patience.

Fitness endeavors require alot of patience.  Everyone wants a quick fix to their situation, but only patience will get you there.  It took time to gain the weight so it will take time to lose it.  Patience is about sticking to your plan and making it work.  It is about measuring progress and making small tweaks to put you on the right path. 

Patience requires that you practice self-discipline.  Do you think it is easy to give someone you love time and space?  What if they don't want you in contact with them while they take that time and space?  Suddenly you go from having that person as a large part of your life to them being a void in your life all in a split second.  Patience requires you to be disciplined about not contacting them because doing so would violate what they asked you for.  It isn't easy but it is necessary.

So what's holding you back? 

Week Begins 7/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz 264 oz 264 oz 264 oz 240 oz  
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3450 2700 2750 2780 2910 2950  
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40  
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15 15 15 15    
Total Possible 15 15 15 15 15    
Mission 3 Total Complete 749 764 779 794 809    
Mission 3 Total Possible 750 765 780 795 810    
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Today was a big lifting day.  This is the day I look forward to.  Deadlifts are involved and it is great fun.  Today I pushed hard and hit 300 pounds for 10 reps for 4 sets.  That's about 50 pounds more than what I did on my video (an admittedly light day).  I am feeling the changes in my body and can't wait until Sunday to take my stats.

I also managed to get in a 15 minute run today and hit 1.73 miles.  My Nike+ is working very well in its holder. 

 
Exercise the brain with the Thought of the Day!

Patience is a virtue and it is something you need to practice on a regular basis.
 
Get a discussion started by answering the question!

How patient are you?  Comment this blog post to answer the question.
 

 
 

Mission 1, Day 60: New accountability methods are coming

Until tomorrow…GET BACK TO LIFTING!

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M3:D59 Forgetting

July 11, 2008 By Michael Mahony, ISSA CPT 0 Comments


What's on my mind today?

For the past few days I've been leading you down a path. This has not been done conciously.  I mean, I am aware of the path we are going down with the past few posts, but not a single one was planned to bring us where we are going.  It is just something that has happened.

It is my belief that in order to draw your goals to you it will be necessary for you to forget some of what you've learned.  I think that too many of us read everything and then get confused over what goes with what.  This leads to disasterous results.  We need to organize our thoughts and forget some of what we've learned in order to properly utilize the important knowledge we've picked up over time.

Forgetting is not an easy thing to do.  I believe that for some reason the human brain is optimized to hang on to things.  How many times have you had an argument with someone only to have them bring up something from the past that they had “forgiven and forgotten”?  Obviously they may have forgiven you (hence they didn't argue their point any longer) but they clearly had not forgotten.  Forgetting just isn't that easy.  However, I'm here to tell you that forgetting is something you have to do to move ahead with your fitness plan.

Forget the awful habits you once had.  Forget the idea that food is comforting because you can't allow that to be the case any longer.  Forget that you hate working out because you need to workout.  Forget all the habits that brought you to your low point in the first place.

If you get organized and forget the bad things you will be moving forward towards a new found success.  Good luck and don't forget to forget.

Week Begins 7/6/2008
  Sun Mon Tues Weds Thurs Fri Sat
Cycle spot HC LC LC LC HC LC LC
M1 * 5:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 3:30 a.m. 5:30 a.m.
M2 * 8:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 6:30 a.m. 8:30 a.m.
M3 * 11:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 9:30 a.m. 11:30 a.m.
M4 * 2:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 12:30 p.m. 2:30 p.m.
M5 * 5:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 3:30 p.m. 5:30 p.m.
M6 * 7:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 6:30 p.m. 7:30 p.m.
Weights * N/A Lift N/A Lift N/A Lift N/A
Cardio * N/A N/A AM N/A AM N/A AM
Abs * N/A FYA FYA N/A FYA N/A FYA
Water * 264 oz 264 oz 264 oz 264 oz 264 oz    
Post-workout nutrition * Yes Yes Yes Yes Yes Yes Yes
Pre-sleep nutrition * Yes Yes Yes Yes Yes Yes Yes
Vitamins/Supplements * Yes Yes Yes Yes Yes Yes Yes
Accountability * Yes Yes Yes Yes Yes Yes Yes
Cals within 5% (+/-) * Yes Yes Yes Yes Yes Yes Yes
Target Cals 3500 2800 2800 2800 2800 2800 3800
Cals 3450 2700 2750 2780 2910    
Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/30 10/50/30    
Target Ratios (C/P/F) 35/35/30 10/50/40 10/50/40 10/50/40 10/50/40 10/50/40 35/35/30
Total Completed 15 15 15 15 15    
Total Possible 15 15 15 15 15    
Mission 3 Total Complete 749 764 779 794 809    
Mission 3 Total Possible 750 765 780 795 810    
* = Counts towards total
Success!
Failed
Not Counted!

 
Find out what I'm doing to my body!

Today I took the Nike+ for a 20 minute run.  My holder came and I was excited to give it a try.  I managed to get in 2.13 miles and I know the Nike+ was accurate this time. The holder made all the difference in the world.  I'm really enjoying all this running.  It makes me energized.  Today I took it nice and easy, setting a 9 minute mile pace.  I focused on an even stride and pacing myself.  My breathing was rhythmic and steady.  The run was not overly taxing and I managed to maintain a steady pace throughout.  Running every day has become my cardio of choice.
 
Exercise the brain with the Thought of the Day!

When you challenge yourself the results you get increase dramatically.
 
Get a discussion started by answering the question!

What are some things you need to forget as you go forward with your fitness program?  Comment this post in order to answer the question.
 

 
 

Mission 1, Day 59: Thoughts on giving up

Until tomorrow…GET BACK TO LIFTING!

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Filed Under: Fitness, Old Blog Entries

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