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04/27/2012

Day 13 - 39 days to 39

Todays 39 days to 39 is day 13, with Mike Michels of M2Live Fit in Santa Monica CA

Note: My 39 days to 39 are in addition to my regular daily workouts and cardio.

Training: 45 minutes functional/athletic training.

Combination 1:
Lateral Shuffle/Cross Walks - spanning 40 feet
4 sets
Easy Jog - recovery

Combination 2:
with bands at ankles and knees
20 squats pushing out on the band
20 jumping jacks
20 lateral shuffles
4 sets
Easy Jog - recovery

Combination 3:
Ladder Drill - boxer shuffle left, boxer shuffle right, hop scotch down, hop scotch back
Jog to ropes
Rope Drill - beat the drums, circle out, circle in, jump squats with waves, lunge right waves, lunge left waves, jump lunges with waves
Jog to cones
Walking lunges with 12 lb medicine ball shoulder press
4 sets
Easy Jog - recovery

Combination 4:
Run to cone 1, run back, Run to cone 2, run back
20 Jump Squats, butt touches medicine ball
Lunges with band retractions
4 sets
Easy Jog - recovery

Combination 5:
Plank Series - forearm plank, lateral plank right, lateral plank left, alternating lateral plank rotations, lateral plank hip dips left, lateral plank hip dips right, forearm plank, lateral plank right 20 leg lifts, lateral plank left 20 leg lifts.

I had my ass completely handed to me which was great, but what was better is that this workout took place on the bluffs overlooking the ocean of Santa Monica beach and it was a completely beautiful day.

Nutrition & Supplements: Today was day 1 of my 4 day nutrition rotation, Low Calorie day with 4 meals.

Meal 1 - 5 Egg Whites, 1/2 cup Butternut Squash, 3/4 cup blueberries
S: Nutek Natures Greens and EFA's

Meal 2 - 4 oz BNRG Protowhey Protein Shake

S: Pre Workout - Forzaone BCAA Sport

S: Post Workout - Forzaone BCAA Sport

Meal 3 - 5 oz of sway (white fish), 3/4 cup butternut squash (I use frozen), 1 cup broccoli, 2 tbsp coconut oil
S: Nutek Natures Greens and Natures Fuel

Meal 4 - 5 oz lean ground beef, 1 cup broccoli
S: Nutek Natures EFA's

I feel really great and I can see significant changes to my body.