Hello Hello, How is everyone’s Friday going???
So far, fantastic Friday for me! A few things to start… I have figured out how to post the URL for the podcasts so you can now either call in with the number and access code, if you are driving or on the go, OR click the URL. You can even download the podcast for future reference or put it on your ipod!! 🙂
We are in the midst of re organizing this network so things will be easier to locate, etc. There will be a section dedicated to podcasts so no worries, they will all be consolidated here in a bit! 🙂 I am excited about this new option!!!
The URL is posted in the initial post but here it is again: PODCAST
SO the workout of the day was the following:
started off with some nice stretching then…
ALL 3 sets of 16 (why 16, I don’t know, just because;) )
-shoulder press with 15# dumbbells
-Arnold press with 15# dumbbells
-side laterals super set with front raises with only 5# dumbbells
-front raises with 25# ez bar
-50 thrusters with 25# ez bar (squat press)
-50 GHD’s (sit ups on the glute/ham developer)
-50 hyper extensions
10 hill sprints 🙂
Awesome workout and great way to end the month of April and begin the weekend!
So far I am a meal behind, hitting my 3rd meal now…
Meal 1: 1 scoop protein shake, 1/2 c. oats, 1 tbsp Chia seed 🙂
Meal 2: (see photo below 😉 ) Awesome big egg white scramble with 1 Whole Grain, High Fiber Tortilla
Egg white Scramble:
4 egg whites
green beans, mushrooms, bell pepper, asparagus, 1/2 c. quinoa
Meal 3: Meal 2 was so good, going for the scramble again! 🙂

Uploaded with ImageShack.us
Off to enjoy the rest of the day!! Enjoy catching up on all the posts, podcast, articles and forum topics!
Happy Friday everyone!! xoxo
~G