MOTION SICKNESS WKOT

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10 BURPEES 10 JUMPING JACKS

8 BURPEES 12 JUMPING JACKS

6 BURPEES 14 JUMPING JACKS

4 BURPEES 16 JUMPING JACS

50 BOX JUMPS

100 CRUNCHZ w/FEET UP

PLANK 60 SECONDS

5 SPRINTS NO MORE THEN 30 SECONDS /NO MORE THEN 30 SECOND REST

100 PUSH UPS

                                                                   100 DIPS

5 TIPS /HEA;THY LIFESTYLE

FIVE TIPS TO START YOUR

HEALTHY LIFESTYLE

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1. ALWAYS eat breakfast. If you want to maximize your fitness results or fat-loss efforts, you must eat breakfast. Even if you don’t exercise at all, breakfast remains the most important meal of the day. Your breakfast should contain complete proteins and complex carbohydrates (if you’re trying to lose weight, you should eat the bulk of your complex carbohydrates at breakfast and lunch and only have vegetable carbohydrates at dinner). A great breakfast is oatmeal (not the pre-packaged, pre-sweetened kind) with some protein powder mixed in, or an egg white omelet with some spinach and a sprinkle of parmesan cheese and a slice of whole wheat toast.

2. Include wild fish at least twice a week into your meal plan, and more if possible. Choose cold-water fatty fish (no more than once a week) such as salmon, which are higher in omega-3s and vitamin D. Choose lean, white fish (Sole, Halibut, Tilapia) at least once or twice a week to supplement.
Martha Stewart has a great (easy) recipe for poached salmon that she eats for breakfast most every day with a piece of toast: Fill a saucepan wide enough to hold salmon with 2 1/2 inches cold water. Stir in 1/4 cup lemon juice, then celery, parsley, and 2 teaspoons salt. Bring to a boil; reduce heat. Add salmon, skin side down. Cover, and simmer until salmon is just cooked through, 10 to 12 minutes. Transfer salmon to a plate, and let cool 20 minutes. Discard poaching liquid. Flake salmon into large pieces. A great way to start the day!
3. Eat fat to lose fat – in moderation! Healthy fats are necessary to your body for many reasons: regulating hormonal production, improving immune function, lowering total cholesterol, lubricating joints, and providing the basics for healthy hair, nails and skin. However, you must be aware of the difference between healthy "good" fats, and dangerous "bad" fats. Good fats are monounsaturated fats such as olive, peanut and canola oil, avocados, all natural peanut butter and nuts, and omega-3 fats like salmon and mackerel. Bad fats are saturated fats, partially hydrogenated fats, and Trans fats. The bottom line is that your body needs good fats, and will react if you attempt to abstain from them. And your body absolutely does not need bad fats.
4. Drink plenty of fresh, clean water. Yes, I know that you’ve heard this over and over again. But there’s a good reason: it’s TRUE! The recommended amount is approximately eight glasses, or 64 ounces, of water every day, but that is just to replenish the two liters we use up during the day through normal body functions. When you are exercising, you need to drink even more; now experts recommend that you drink AT LEAST half your body weight in ounces and all the way up to one ounce per pound of body weight if you exercise regularly. Over 75% of your body is water (even bone is more than 20% water). When you don’t drink enough water, you dehydrate your body, your blood doesn’t flow properly and your digestive system doesn’t operate smoothly (among other problems). Even a small deficit of water can radically affect how your body and your brain perform. Drink up!

10/27/12 BOOTCAMP FEATURE: Suicides

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Suicides (also called Blood and Guts or Ladders) focus on fast-twitch muscle fibers and explosive movements. Speed is a big part of a suicide-agility training exercise. You can undertake suicides alone (you against the stopwatch) or as part of a team exercise (the slowest person has to do another suicide). If using suicides as a team training mechanism, the coach may require that all team members complete the suicides in under a certain amount of time

There are many reasons why it is important to drink water, especially if you are dieting:

www.isotonix.marketamerica.com/nasir

•Initial weight loss is largely due to loss of water, and you need to drink an adequate amount of water in order to avoid dehydration.

•The process of burning calories requires an adequate supply of water in order to function efficiently; dehydration slows down the fat-burning process.

•Burning calories creates toxins (think of the exhaust coming out of your car), and water plays a vital role in flushing them out of your body.

•Dehydration causes a reduction in blood volume; a reduction in blood volume causes a reduction in the supply of oxygen to your muscles; and a reduction in the supply of oxygen to your muscles can make you feel tired.

•Water helps maintain muscle tone by assisting muscles in their ability to contract, and it lubricates your joints. Proper hydration can help reduce muscle and joint soreness when exercising.

•A healthy (weight loss) diet includes a good amount of fiber. But while fiber is normally helpful to your digestive system, without adequate fluids it can cause constipation instead of helping to eliminate it.

•Drinking water with a meal may make you feel full sooner and therefore satisfied eating less. Note, however, that drinking water alone may not have this effect. In order to feel satiated (not hungry), our bodies need bulk, calories and nutrients

SFE-1 WKOT#2

 WWW.ISOTONIX.MARKETAMERICA.COM/NASIR

WARM UP:

MARCH IN PLACE x 1min

ARM ROTATIONS x 1min

TORSO TWIST x 1min

TOE TOUCHES x 1min

JOG IN PLACE x 1min

7 ROUNDS

JUMPING JACKS x 25reps

FEMALE PUSH UPS x 10reps

DIPS x 10reps

SPRINT IN PLACE x 1min

*7 ROUNDS=do each exercise one right after the other with no rest. In this work-out you have 4 exercises that complete one round. So basicly you follow the order to complete one round. Take a short break, something like 30-60 seconds

* MARCH IN PLACE=with your knees high with each step

*ARM ROTATIONS=hold arms out to side like you are forming the letter “T” and make small circles rotating forward

* TORSO TWIST= spread feet apart, slight bend in knees, place hands on hips and begin turning side to side making each elbow reach where the center of the back would be if standing still

* TOE TOUCHES=feet together, hands close together in the air with palms facing forward>>begin by bring hands to waist then down to or closest to feet, then back to waist, and as you reach up in the air as if you are trying to touch the ceiling raise up on your toes….repeat back to your waist, to or closest your toes, back to your waist and back up in the air raising up on your toes.

* FEMALE PUSH UPS=on knees with hand spread apart shoulder length at ear distance away ( this way when you go down its like your leaning into the push up as you lower your body)> as you go down make sure you keep your elbows flared out-ward. Go down until your chest barely touches the ground.

* DIPS=sit on something sturdy ( chair, couch, or steps ), hands at your sides with your palms planted on the edge to where your fingers are folded down-ward and only your palms are on the flat surface. Make sure your feet are about 2-3 feet away, knees bent, and legs together. Bring your butt off of the surface of where you are seated, maybe 1-2 inches away, and then bend in the elbows in order to lower yourself. The bend has to be in the elbows. Go down as low as you can go slowly then push yourself back to starting position using only your arms. You should feel this in your back arms. Do not use your lower body to rise back up. Using anything other than your arms means you’re doing it wrong.

TESTIMONIAL: SHARON N.

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**GHOS**
Boot camp with Nisar 2x a week, his tips on training, running, lifting, and cardio got me back to my size 2! He'll push you to push yourself-Don't stop til your heart stops...convince yourself you can do it to get where you want...Fitness is a state of mind

10/23/12 BootCamp

TO NIGHTS FOCUS AT BOOTCAMP @ www.powernfitness.net will be Lower body
QUATS, HIPS, HAMSTRINGS AND CALLS
***SUICIDES-LUNGES-DONKEY KICKS, SPRINTS, BURPEES, BARBELL SQUATS***

FOR SALE: ProForm Crosswalk 395 Treadmill

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ProForm  Crosswalk 395 Treadmill

Reg Price: $599.99

Savings: $220.00

$379.99

Lose Yourself in Total Body Fitness with the Proform Crosswalk
The Proform Crosswalk Treadmill puts total body fitness within reach. Unlike other treadmills, this machine gives you the power to spread each workout across your entire body with the built-in CrossWalk workout arms. These revolutionary arms enable you to reap the benefits of the full foot and leg strengthening provided by a traditional treadmill while eliminating the need to carry weights or exercise bands to develop a firm, toned chest and arms.
When you step on the Proform Crosswalk, you’ll instantly feel the specialized cushioning of the TreadSoft system which delivers impact reduction stride after stride for less wear on joints and connective tissue with quicker workout recovery and longer, more effective exercise sessions. Not only soft, but designed to get you the results you want, the Proform Crosswalk Treadmill offers you a choice of 16 separate workouts perfect whether you’re focused on full cross body exercise, fat burning or simply looking to get in better shape for a summer. No matter what your goals are, this treadmill delivers personal trainer designed applications that will get you where you want to be.
With a 300 pound capacity and a dual grip heart rate monitor, the Proform Crosswalk is a great tool for regaining the physical prowess you once had, and to keep you going, this treadmill offers an iPod compatible port with the Intermix Acoustic 2.0 Audio System so you can walk or run to your favorite music mile after mile. A great way to keep your spirits up even through tough inclines, good music makes even the most difficult training session seem shorter and easier.

Designed to bring home the kind of full body workout and entertainment that leads to a healthy, balanced life, the Proform Crosswalk is an essential home exercise tool that is a great start on the road to amazing health.

• 2hp continuous duty mach motor
• Eight CrossWalk workout apps
• Eight weight-loss workout apps
• Speed and incline:
• 0–10 MPH QuickSpeed control
• 0–10% quick incline control
• CrossWalk upper-body workout arms burn more calories with a total-body workout
• TreadSoft cushioning offers maximum workout comfort and joint protection
• LCD with RaceTrack display
• LED CrossWalk indicator
• Compatible music port for iPod
• Intermix Acoustics 2.0 sound system
• Dual-grip EKG heart rate monitor
• SpaceSaver design
• Transport wheels
• Tread belt dimensions: 18”W x 50” L
• Weight: 165 lbs.
• Weight capacity: 300 lbs.
• Dimensions: 32-1/2” W x 55-1/2” H x 65” L
• Assembly: Some assembly required
• Warranty: 5 years motor and frame, 90 days parts and labor

*iPod is a trademark of Apple, Inc., registered in the US and other countries. iPod not included

MONSTER ENERGY DRINK LINKED TO 5 DEATHS

female bodybuilding diet

isotonix.marketamerica.com/nasir

A female bodybuilding diet plan includes more protein than an average diet. While .25 to .5 g of protein per pound of body weight is adequate for the average woman, a female bodybuilder needs more to build and maintain greater amounts of muscle. Both males and females need about 1.5 to 2 g of protein per kilogram of body weight a day, according to Kristine Clark, Ph.D., R.D. of Penn State’s Center for Sports Medicine, who is quoted on the Oxygen Magazine website. Rather than rely on supplements, go for whole sources of lean protein such as flank steak, pork tenderloin, tuna, egg whites, and chicken breast. Low-fat dairy products such as cottage cheese, plain yogurt and ricotta cheese are other rich sources of protein and calcium

TOURCH

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Torch™ After-Burn

What Makes Torch™ After-Burn Unique?

Optimizing your workout means more than just powering through a few more reps, running an extra mile or signing up for one more aerobics class.  Your physical performance depends on the strength and proper function of your muscles, your energy levels and the ability of your body to recover after workouts, and science is instrumental in determining and optimizing those factors.

To boost performance and realize your maximum athletic potential, muscle must meet science at two critical points:  Immediately before your workout, and immediately after.

For body builders and serious athletes looking to add a few extra reps, runners who want to bump those three-mile runs to five, mothers wanting to get back into shape after having a baby and middle-aged men and women starting to feel their age, we've combined the science of nutrition with the needs of athletes for a powerful pre- and post-workout supplement regimen.  Designed to be taken as a complete workout supplement system, the Torch™ sports nutrition line will help you optimize your workout, increase muscle growth and aid in muscle recovery.

Torch: After-Burn is for anyone who has physically exerted themselves and needs to restore electrolytes lost and give their body the protein boost it needs. Torch: After-Burn is formulated to increase muscle cell hydration, stimulate muscle growth, help reduce muscle soreness, and provide the body with a cardiovascular defense and energy boost.

Primary Benefits of Torch™ After-Burn*:

·         Antioxidant defense

·         Helps increase lean muscle mass

·         Inhibits the breakdown of proteins within the muscles during intensive exercise (this may inhibit catabolism)

·         Supports muscle recovery

·         Promotes muscle growth by increasing muscle cell hydration

·         Provides minerals to support recovery of muscle tissue

·         Replenishes fluids and electrolytes lost during exercise

·         Replenishes muscle glycogen after workouts

·         Promotes muscle growth (by stimulating protein synthesis in muscles)

 *These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.

***GHOS***
T-SHIRTS $15

***GHOS***
T-SHIRTS $15
Go Hard Or Starve is fitness state of mind!!!!

NOTHING HAPPENS UNLESS U MOVE....

h2o

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The National Athletic Trainers' Association recommends the following hydration guidelines for exercise:

 1. Two to three hours pre-exercise: 17 to 20 fluid ounces of water or sports drink.

 

 2. Ten to 20 minutes pre-exercise: 7 to 10 ounces of water or sports drink.

 

 3. During exercise: Fluid replacement should approximate sweat and urine losses and at least maintain hydration at less than 2% body weight reduction. This generally requires 7 to 10 ounces of water or sports drink every 10 to 20 minutes. Include carbohydrates in the beverage if the exercise is intense or lasts more then 45-50 minutes. Water alone will suffice, and save calories, if the exercise is moderate or less than 45-50 minutes.

 

 4. Post-exercise: Athletes should weigh themselves nude before and after workouts to learn how much weight is lost from sweat (water and salt) and then ingest fluid equal to 150% of the weight loss, ideally within two hours, and no more than four to six hours after the event. Including sodium in the drink allows fluid volume to be better conserved and increases the drive to drink, and carbohydrate in the drink will improve the rate of intestinal absorption of the fluid as well as replenish glycogen stores in the muscles and liver.

 

 5. The volume of fluid in the stomach is critically important for proper hydration. Maintaining 12 to 20 ounces of fluid in the stomach will optimize gastric emptying and prevent dehydration. Concentrations of 4% to 8% of carbohydrates should be used if they are included in the fluid (for example, Gatorade and other energy drinks). Concentrations higher than 8% slow the rate of fluid absorption, while 6% to 8% concentrations are optimal for hydration and performance

SFE-1WKOT#1

**SFE-1 WORKOUT #1**
Simple.Fast.Effective
complete each round doing one exercise right after the other, round after round....minimal rest)
3 rounds
Jog in place x 1min
Jumping jacks x 1min
Standing toe touch x 1min

5rounds
Situps x 1min
...

Pushups x 1min
Squats x 1min
Dips x 1min

Jog in place/treadmill x 2 minutes

5rounds
Situps x 1.5min
Pushups x 1.5min
Squats x 1.5min
Dips x 1.5min

Jog in place/treadmill x 3 minutes

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type PROTEIN in search box

 

calories 190

fat 8g

protein 10 grams

vitamin A 780 IU

vitamin 60 mg

carbs 19g

HOME WORK

WORKOUT: SFE-H/1

 

WARM UP:

JUMPING JACKS X 50 reps

TOE TOUCHES w/JUMP X 25reps

JUMPING JACKS X 100reps

TOE TOUCHES w/JUMP X 50

WORKOUT:

*3 ROUNDS (one exercise right after the other/back to back 3Xaround)

CRUNCHES X 25reps

SQUATS X 10reps

*3 ROUNDS (one exercise right after the other/back to back 3xaround)

CRUNCHES X 50reps

SQUATS X 20reps

>>JOG IN PLACE FOR 2 MINUTES<<<

(after the3 rounds)

*ROUND means each exercise listed is to be performed/done right after the other with minimal rest
(do your crunches then hop right up as fast as possible and complete the round by doing your squats+then jump back down and perform your crunches then hop right back up to do your squats.......ect round afer round)
 _crunches: are to be  performed by crossing your hands across your chest. raise your shoulders off the ground a few inches while exhaling then relax (1rep) and repeat
_squats: spread your feet shoulder length apart with your feet turned out slightly, roll your shooulders back adn keep your eyes above eye level. inhale as you decend and exhale as you stand up

                ----YOU HAVE UP TO 45 min TO CONSUME YOUR POST WORKOUT SOURCE OF PROTIEN--

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type PROTEIN in search box press return, then select one of the  hONEY STINGER PROTIEN BARS

NUTRITION TIPS 101

NUTRITION TIPS 101

 

PORTION CONTROL

PORTION SIZE SHOULD BE NO MORE THEN THE SIZE OF YOUR OPEN HAND. THIS ALLOWS THE STOMACH TO RETRACT IN SIZE.

EATING EVERY 2-3 HOURS

 KEEPS YOUR METEBOLISM FIRED UP THRU OUT THE DAY AND INTO THE EVRENING

EAT 5 TIMES DAILY

·       BREAKFAST

·       MID MORNING SNACK

·       LUNCH

·       AFTERNOON SNACK

·       DINNER

*don’t go to bed hungry. If your up late and your still hungry have a light snack

 

FRUIT

The best time to eat a bounty of fruit is either first thing in the morning on an empty stomach, or as a mid-morning snack (which I prefer) - in between breakfast and lunch. It's a good idea, to just eat more fruit at one time, whether it's fruit salad, an apple or a fruit smoothie. (3-4 servings of fruit is a proper daily requirement, that's 2 1/2 - 2 cups of fruit). If you feel very hungry after your fruit servings, pay attention to what you've had for breakfast and maybe your meal planning needs to be adjusted. You should be able to wait it out about 1-2 hours with success. That will ensure all the fruit is processed and gone into your body to do what it's supposed to do.

 

 

 

30 HEALTHY SNACKS

30 HEALTHY SNACKS

All less than 200 calorie

 

Craving salty?

 •5 olives (any kind) (45 calories)

 •1 small Martin's pretzel (50 calories)

 •2 oz Applegate Honey and Maple Turkey Breast wrapped around 2 bread-and-butter pickles (80 calories)

 •1/4 cup hummus, 3 carrot sticks (80 calories)

 •1 Laughing Cow Light Swiss Original wedge, 3 pieces Kavli Crispy Thin (85 calories)

 •One 1-oz package tuna jerky (90 calories)

 •1 oz buffalo mozzarella, 1/2 cup cherry or grape tomatoes (94 calories)

 •1 bag Baked! Cheetos 100 Calorie Mini Bites (100 calories)

 •15 Eden's Nori Maki Crackers rice crackers (110 calories)

 •1 cup unshelled edamame (120 calories)

 •50 Eden's Vegetable Chips (130 calories)

 •One 1-oz package of Planters NUT-trition almonds (130 calories)

 •1/4 cup Trader Joe's Chili con Queso, 18 baked tortilla chips (140 calories)

 •1/2 cup pumpkin seeds in shell (143 calories)

 •2 pieces (30 grams) prosciutto, 4 dried figs (154 calories)

 •1 Subway Turkey Breast Wrap (190 calories)

 

Craving sweet?

•1 package Original Apple Nature Valley Fruit Crisps (50 calories)

 •1 packet O'Coco's Mocha cookies (90 calories)

 •1 Jelly Belly 100-calorie pack (100 calories)

 •One 100-calorie pack Trader Joe's Chocolate Graham Toucan Cookies (100 calories)

 •One 100-calorie Balance Bar (100 calories)

 •1 Starbucks Mocha Frappuccino bar (120 calories)

 •1 package Back to Nature Honey Graham Sticks (120 calories)

 •1/2 banana rolled in 1 tbsp frozen semisweet chocolate chips (123 calories)

 •2 tbsp Better 'n Peanut Butter, 4 stalks celery (124 calories)

 •1 bag Orville Redenbacher's Smart Pop Butter Mini Bags topped with a spritz of butter spray and 1 tsp sugar (126 calories)

 •24 Annie's Chocolate Chip Bunny Graham cookies (140 calories)

 •Half of a 1.08-oz container of M&M's Minis mixed with 1/3 cup lowfat granola (145 calories)

 •1 McDonald's Fruit 'n Yogurt Parfait (160 calories)

 •1 container Fage Greek Total 2% fat yogurt, 2 tsp honey (173 calories)

 

 

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I'M FEATURING 5 ISOTONIX PRODUCTS IN TOMORROWS HEALTH AND WELLNESS PRESENTATION....
contact me for location if ur interested....
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alcoholism

Is Your Drinking Habit Deadly?

Maybe you enjoy a glass of wine with dinner, or look forward to a few margaritas at happy hour. What’s the harm, right? But it can be easy to forget that a few drinks here and there add up quickly over the weeks and months, potentially causing cumulative, long-term health effects. In fact, new research warns that booze-loving women are risking much more than a morning-after headache—their wine habit might actually contribute to an early demise.

 To reach that conclusion, researchers in Germany tracked the drinking habits of 4,000 adults for 14 years. The results: The annual death rates among women diagnosed with alcoholism was 4.6 times higher than women who didn’t drink excessively—a difference was more than double the risk for alcoholic men.

 And consider this scary statistic: The mean lifespan among women who abused alcohol was only 60—around 20 years younger than that of the general population.

 It makes sense that these women are worse off than men, largely because female bodies are less capable of metabolizing alcohol, says Elizabeth Epstein, PhD, a professor in the Center of Alcohol Studies at Rutger’s University. “Women are uniquely vulnerable to the effects of drinking alcohol,” she says. “And it takes fewer years for our bodies to suffer the bad effects of too much drinking.”

 Those effects include an increased risk of liver disease, breast cancer, brain damage, and heart disease. Plus, Epstein says, the caloric heft of alcoholic beverages means that women who imbibe frequently are in danger of becoming overweight or obese, which can carry additional implications.

Figuring out if you’re at-risk of alcohol dependence, or already in its throes, can be tricky. Generally speaking, more than three drinks on a given day each week is considered “high-risk” behavior. “That’s less than people would think,” Epstein says. She suggests pulling out a measuring cup to remind yourself what 5 oz. of wine—a standard serving—really looks like.

Other troubling signs include lying to loved ones about how much you’re drinking, blanking on events from a previous alcohol-heavy evening, or thinking about when that first drink of the day is going to happen, Epstein says.

 Unfortunately, women aren’t only more likely than men to die early from alcoholism, they’re also less likely to seek help. “Women tend to be ashamed of their drinking, or worried about hurting their families,” Epstein says. “The most important thing is to speak up, and yet so many aren’t doing it.” Your primary doc is a great place to start.

Article: women’s health mag.

find supplement to assist you in overcoming alcoholism at

www.isotonix.marketamerica.com/nasir

B-COMPLEX, CALCIUM PLUS, MULTI-VITAMIN, ISOCHROME

BOOTCAMP TONIGHT WAS A SMASH @ www.powerandfitness.net
Killer Squatz and Hold while Performing Overhead Press'z
COME OUT>>>every tuesday and thursdays 7:30am

starting tonights bootcamp off after warm with static holds>>first will be squat and hold with 30 second progressions.....ahhh they gonna hate me before the class even gets started
***GHOS***
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shot home for a quick protein shake. Mixed wit banana and peanut butter Ahhhhhhhhh mannn....deeeee-licious

www.isotonix.marketamerica.com/nasirI honestly hate doing legs. but I love the pain. EXCEPT FOR THE PAIN TO FOLLOW 2DAYS AFTE
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Foam rollers really do help knock out tightness n muscle soreness

up and strap'n up to get back in the jungle (gym). First client isn't until 7:30am.......Yeyyy me time lol
discountstopnshop.com

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Greek yogurt "It's high protein, low in sugar, and can really fill you up," Villacorta says. For more flavor, mix in your own fruit, like sliced papaya.

***GHOS***
Here are my OLD peak numbers
Weight 217lbs
DeadLift 525lbs
Bench Press 395lbs
Squat 405 (in the buck)
Shoulder Press 205lbs (my weakness)
DumbBell Curl 95lbs
UpRight Rows 225lbs
Shoulder Shrug 485lbs
BentOver Row 315lbs

 

 

 

GREAT WORKOUT TONIGHT.!!!!!

HEAVY SHOULDERS

>behind the neck butterflyes
(dumb bells)
30lbs x 10reps
55lbs x 6 reps
70lbs x 3reps
70lbs x 4 reps
70llbs x5reps

> upright rows
(barbell)
135lbs x 6reps
185lbs x 4reps
205lbs x 3reps
225lbs x 2reps
225lbs x 3reps
225lbs x 4reps

30 dips off dip bar x 1set

>shoulder shrugs
(standing holding hammer stregth machine)
5 sets
670lbs x 3reps
*yup  u read it right six hundred and seventy pounds)

>calf raises

> sit-ups with a twist
(decline sit up beanch)
5 sets

this pretty much is what my winter workout are gonna consist of
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ON MY WAY THE GYM TO BLOW OF A LIL STEAM  powerandfitness.net

Isotonix OPC-3 is a crystal-like powder dietary supplement, that you mix with water. The ingredients in OPC-3 include red wine extracts, pine bark, bilberry, citrus and grape seed to provide the amount of antioxidants needed for optimal health. Healing capabilities of OPCs were first recognized more than 500 years ago, but it was not until 60 years ago that OPCs were identified as the antioxidant in natural organic compounds that can provide long term health benefits. OPC is an acronym for oligomeric proanthocyanidins, which are bioflavonoid antioxidants.isotonix.marketamerica.com/nasir

www.nasirphroah@facebook.com

nasirpharoah@facebook.com

evening work outs suck (for me) i rather work out in the morning >>>off to the gym shortly

 Omron HBF-510W Body Composition Scale
think im gonna get this for THE BOOTCAMP WEIGH-INS. Nothing wrong with the one im using but this one i think is more acurate

I'D LIKE TO GIVE A SPECIAL SHOOUT OF TO ALL THE MEMBERS OF MY SUMMER WEEKEND BOOTCAMP IN THE PARK........YOU GUYS ROCK

HERE IS A REAL TESTIMONIAL THAT WAS JUST IN-BOXED TO ME ON MY FB PAGE BY A YOUNG LADY NAMED CRYSTAL
Hi Nasir .. I tried commenting on ur blog but my phn actin up. I wanted to tell u that ur encouraging words got me out the house..i finally joined the gym here at work. I start monday with a trainer. I will keep u posted on my progress. Thank u

WORK OUT PARTNERS ARE GREAT TO HAVE BUT AT THE END OF THE DAY YOU HAVE TO DIG DEEP WITHIN YOURSELF TO FIND THE MOTIVATION