Les Mills PUMP Pump and Shred! Working My Butt Off….


Side Plank Oblique Workout!

When performing this exercise, first make sure that your shoulders are in line with your elbow, relaxing your neck muscles.
Really work on picking your hips up, squeezing/contracting your oblique muscles. This really actives your whole core into play.

When doing the knee ins make sure and try your best to bring that knee in as tight as possible into your stomach. Make sure and breathe..the breath helps!

When performing the rows, don’t round your upper back. Keep your shoulders back and down, rowing your elbows in tight towards your waist, contracting your back muscles.

** Injury Disclaimer
Before beginning this or any exercise program and or routine please consult with your Dr making sure that you’re in good health and clear to workout. Any user of this or any of my programs assumes full risk of injury from performing the routine presented in videos.

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My First Live Interview….On The UnderGround Dugout!

My good friend Lois James aka Lo-J is a co-host of the new LIVE video stream radio show called The UnderGround Dugout! She asked me if I would come on and be their first guest to talk about heath, fitness, my business etc.. Of course I said YES without hesitation. I felt truly honored that she wanted me to come on, much less be their first guest. I’ve never been interviewed before, never been on a radio show before, much less a LIVE stream webcast radio show. I must admit I was a little nervous when the day finally came, but my cousin told me to take a deep breath and just relax, which I did.

The Underground Dugout is focused on real talk and music from indie/underground hip hop and R&B. Its created and hosted by Jeff Strange (The Funny) with Lois James (The Bad) and Edaye (The Good). The show also features news and commentary on current events and entertainment. You can check them out every Saturday from 3pm-5pm via http://www.sdworldvision.com or http://www.ustream.tv and you can also call in and ask questions at 718-369-0411

This episode was dedicated to Michael Jackson and his 2 year anniversary of his death. Alot of his favorite songs where played. After I relax I realized I had nothing to be nervous about. I felt at ease and at home. Everyone made me feel welcomed and the interview went GREAT! I enjoyed being on the show tremendously, had a little fun teasing Jeff from the jump and it just happened to be extra spicy this particular day. I wont give away anything. Check out video below and enjoy.


Self-Myofascial Release (SMR)..Foam Roller

Self-Myofascial Release is a form of massage and stretching of the fibrous tissue that surrounds the muscle.
Use of the foam roller will relieve tension and pain and over time, break down scar tissue, reducing the likelihood of injury. That, in turn, allows you to maintain your training schedule. Probably the most beneficial result of the foam roller is the rehabilitation of scar tissue that is formed either from overuse or from a previous injury. Using the foam roller is your answer to that pain, and can be incorporated into your warm up and or cool down. Try rolling out trigger points (those tight spots, or knots) or minor injuries like shin splints. It also helps with increasing flexibility and ROM.

Use the foam roller for about 20-30 seconds, on each knot, inhaling and exhaling and rolling slowing over muscle area.