Need I Say More?

Blunt, to the point, but very true! Look forwards to a great week of training!

Yours in health,

John

Setting Goals

Everyone has their own way of setting goals. It could be by writing down a "to-do-list" in an agenda, stashing a picture somewhere you see it, or jotting down a weight in a journal. No matter what the system, it is imperative to constantly revisit these goals and monitor your progress so as to ensure you always continue to move forwards. Keep your goal written in a spot where you can see it every day when you wake up, and become intimate with that paper. Study it, stare at it, memorize every inch of it. Make sure that each day you are pushing towards that goal no matter what it takes! And lastly, tell someone. It is amazing how you learn to focus and bear down on something when you become accountable for it.

No matter what, don't forget that set backs aren't destructive to the process. If you fail 99 times you've really discovered 99 ways that it didn't work, meaning you are that much closer to finding the way it will work.

As always- yours in health,
John

Turkey Challenge

My final message to everyone has been stick to the veg and to the turkey and try to avoid starchy foods and stuffing. However, I want everyone to remember why they train so hard with me and enjoy the festivities of family and fellowship.
Be thankful for everything you have and for everything that you have the opportunity to achieve.
Happy Thanksgiving everyone!
Yours in health,
John

Turkey Day Fix

Run 400m
5 squat jumps
10 crunches
15 burpees

4 rnds for time

A Fresh Start

Hello Everyone!

It has been quite some time since I wrote for this blog and I am so glad to be starting it back up. Please feel free to contact me and post with questions, concerns, or comments! And any special requests or info that you would like to see, I am open to.

Please stay tuned as there will be lots of info regarding training programs, nutrition tips/recipes, and just general rants from yours truly!

Thank you for joining me all for the ride as I am there for yours.

Yours in health,
John Hillier

Week 13, Workout 3

bike 5 min
15 min every 4 min. do a 1 min sprint (will be very hard)

squat s.w. hanging leg raise - 4 sets, 12 reps
stiff legged deadlifts knee tuck with feet on swiss ball - 3 sets, 12 reps
lat pulldown s.w. cable oblique twist
leg extension s.w. calf raise - 3 sets, 15 reps
rope cable row on bosu s.w. back extension on swiss ball - 2 sets, 15 reps

Week 13, Workout 2

jog- 5 min 6 mph
3 min 7
1 min 8
3 min 6
1 min 8
walk 2 min 4 mph

Preacher Curl
Dips
Cable Curl
Rope Extension
Hammer Curl
Close Grip Bench Press

1 Minute Each
3 Rounds

Week 13, Workout 1

jog- 6.0mph 5min

forward intervals 30:30 work:rest using at least 10.5mph 5x
backwards 10:20 sec work:rest intervals (start at 4.0 mph, 5mph, try to get up to 6.0) (remember hold onto the side handles until you can take 1 hand off and then hopefully both)

Hang Cleans
Push Jerk
Pull Ups
Wall Balls
Box Jumps
Push Ups

1 Minute Each
3 Rounds