Jan 12
2
Polar Bear Plunge
I did not get a chance to ring the New Year in with my church people so I rang it in with family and friends. Very low key but got mediating about what was giving to me the past year and thanking Jesus for them. As I said, do something new in the first month that you would not normally do. Well I have done it before but it has a spiritual effect on my so that is why I do the Polar Bear Plunge in Lake Michigan. This is my spiritual baptism for the new year. Get feeling of accomplishment. I know that I am doing it for a renewed spirit and effects to get closer to God. Thanks Jesus for giving my the strength and adventure in my heart to do such a feat.
The list of new things for each month has started for me. Watch me accomplish this feat for the month of January.
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Dec 11
31
Here Comes 2012. Are you ready?
The book is closing on 2011 and a new book called 2012 is about to be writing. I have 6 things people should try going into the new year:
1. Forget about planning a RESOLUTION this year, PLAN a SOLUTION. (SIGN)
2. Do something in the first month you would not do normally, it has a spiritual effect on you, trust me. (UP FOR MY)
3. Do not lower your expectations to raise other’s expectations!
4. Pray and talk everyday to your HIGHER power. (BLOG)
5. Keep it healthy as possible, get at least 30 mins of physical activity in your life. (www.6pointathletics.com)
6. Learn something new every month about yourself or your surroundings. (FITNESS AND PERFORMANCE TIPS EVERY MONTH)
See you in the new year 2012. Touchdown!!!
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Dec 11
21
Coreditioning
We are all in the quest for the six pack abs, more isn’t necessarily better. If spending hours and hours of pumping out hundreds of crunching actually worked then I would not be writing this blog. But alas, it does not WORK!
But if you focus primarily on the concentric aka the muscle shortening phase of the exercise, shift your attention to the eccentric aka the muscle lengthening phase and you’ll reap the six pack benefits in only minutes a day.
6 exercises to the benefits of a strong balanced core. This is a circuit core conditioning workout. Get through it as best as you can.
| Exercise | Sets/Reps | Rest |
| Plank Ups | 3 x 15 – 20 | Minimum |
| Side Plank Ups | 3 x 15 – 20 ea side | Minimum |
| V Sit Ups | 3 x 15 – 20 | Minimum |
| Skywalkers | 3 x 15 – 20 | Minimum |
| Butterfly Cross Touch | 3 x 15 – 20 ea side | Minimum |
| Bicycle | 3 x 15 – 20 ea side | Minimum |
Plank Ups
Side Plank Ups
V Sit Ups
Skywalkers
Butterfly Cross Touch
Bicycle
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Dec 11
21
My Assets Are A MUST 2!!
Apparently, I had to repeat this workout because some people did not feel comfortable using a chair to do certain exercises. So, I have re-done the workout and brought back a sequel! Usually the sequel is not better than the first but I guarantee this sequel is BETTER!!
| Exercise | Sets/Reps | Rest | Rev It Up |
| Split Squat | 3 x 15-20 ea leg | 90 seconds | Grab some dumbbells and/or balance your foot on a swiss ball. |
| Reverse Lunge | 3 x 15-20 ea leg | 90 seconds | Grab some dumbbells. |
| Rear Leg Lift | 3 x 15-20 ea leg | 90 seconds | Use ankle weights. |
| Hip Raise | 3 x 15-20 | 90 seconds | Balance on a chair or swiss ball. |
| Lying Rear Leg Raise | 3 x 15-20 ea leg | 90 seconds | Use ankle weights. |
| Fire Hydrant/Kickbacks | 3 x 15-20 ea leg | 90 seconds | Use ankle weights. |
Split Squat
Reverse Lunge
Rear Leg Lift
Hip Raise
Lying Rear Leg Raise
Fire Hydrant/Kickback
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Dec 11
20
My (Ass)ets Are A MUST!!
I have noticed that men and women like a certain body parts. If you ask 10 men or 10 women which body parts they like the most, 9 will say, “butt.” A nice round, tighten, jiggle proof rear end will get your noticed. I have a plan to help you do just that!
These 4 four gym free moves hit the ass from top to bottom and everywhere in between. HAHA. All you need is a set of dumbbells and a little space and you are good to go. A firm ass makes you look good in your jeans but also working your ass will also improve your sport performance since those muscles help you jump, climb, dodge and sprint.
Do this routine up to 3 times a week in addition to your regular training or just alone do 4-5 times a week, and in a month you should look as good leaving a room as you do coming in!
Here are the 4 moves:
| Exercise | Sets/Reps | Rest | Alternatives |
| Split Squat | 3 x 12-15 ea leg | 90 seconds | To really challenge your balance try placing your back foot on an exercise ball. |
| Bridge On The Chair | 3 x 20 | 90 seconds | Lie flat on the floor with your feet on a step. |
| Reverse Lunge | 3 x 12-15 ea leg | 90 seconds | Instead of holding dumbbells try it using a barbell. |
| Donkey Kick | 3 x 20 ea leg | 90 seconds | Use a ankle weight. |
Split Squat
Butt Extra:
To make this move harder, “double pump” it. Begin the same way, by lowering toward the floor. Then, com halfway up to tthe start and hold for a one breath, then lower back down. Finally, stand all the way back up to the start to complete one repetition.
Bridge On The Ball/Chair
Butt Extra:
To make this move harder, do it on one leg. Lift one foot off the ground and straighten your knee so your leg is parallel to the floor. Do the move balanced on one foot.
Reverse Lunge
Butt Extra:
To make this move harder, add a straight legged glute raise between lunge.
Donkey Kick
Butt Extra:
To add resistance, try it with an ankle weight.
If you like more info, click
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you want more Free Workouts/Tips
During stressful times, coffee helps us keep going. To give yourself a break, however., consider drinking tea. Research shows that drinking tea for 6 weeks helps lower post stress cortisol and increase relaxation. Habitual tea drinking may also reduce inflammation, potentially benefiting your heart health.
AWWW!! A SPOT OF TEA ANYONE!!!
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Aromatherapy, or smelling essential plant oils, recognized worldwide as a complementary therapy for managing chronic pain, depression, anxiety, insomnia, and stress-related disorders, can help you unwind. Orange and lavender scents, in particular, have been shown to enhance relaxation and reduce anxiety. The smell of lemons and almond essence has been shown to life the spirits of people with winter depression.
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While modern civilization has made our lives more convenient, it has deprived us of an essential source of stress relief – connection with nature. Studies show that interacting with nature can help lessen the effects of stress on the nervous system, reduce attention deficits, decrease aggression, and enhance spiritual well-being. Getting out and enjoying the outdoor weather on a bright sunny day is also a great way to get more light which is especially important during the dark and dreary days of winter.
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