Nice Job Val, Earl and Mikee, You guys are just doing great!! I am in the zone too. Today I will work the Bi's and Tri's and take a little run to get my runners high Tomorrow will be my slug day and Friday is Yoga. Earl and Val...When are we (retorical) going back to do the Bod Pod again...May or June? It has been almost 4 months for me. I gained a few pounds and I want to know if its Muscle or fat.... My guess is muscle

Stacy asked me to post. She says Hi and she is doing well. She had to go for the swallow test and....feeling a little under right now. She said she is still glad she did it! She said she was practically running laps in the hall ways! Does she sound like she fits here or what???? Glad she is doing so well. She is suppose to go home on Friday. Tammy

Yea I think I did. Kind of a cyclic thing with me. That is so awesome having your son there. I love it when the girls work out with me! We have a lot of fun. I got the Billy Blanks Tae Bo DVD's. The first one is the foundation one, and it looks like it is going to be really cool. I studied martial arts (Kung *** several years ago, so the moves are familiar it's just going to be remembering them, getting my balance and coordination back...then WHOA Kickin' it up a notch! As usual, you have done a kick ass work out my friend! See ya on the flip side! Val

...New PR's tonight. I have to admit, I have been in a little bit of a funk lately. But I think that's past now!! Geez I hope so! Here we go! SPEED BENCHIN' BABY! 45# warm up 6 x 6 x 6 55# x 5 55# with bands 8 sets of 3, short rest intervals DB flat bench press 20# x 6 25# x 6 30# x 6 35# x 6 40# x 4 NEW PR Overhead BB press 45# x 6 55# x 6 60# x 6 65# x 6 70# x 3 NEW PR Shrugs 45# 3 sets of 12 Regular pushups 10 x 10 x 8 NEW PR Overhead french press (DB) 20# 2 sets of 12 Rope tricep pushdowns (on lat pulldown) 20# 3 sets of 12 My triceps are fried DB curls 15# x 7 x 6 x 5 NEW PR Abs cruches on bench 3 sets max reps and even tho I don't count I think I did more tonight than I have every done...just like the energizer bunny...keeps going and going and going.... I hope my slump is over. Can't take too many of those. But even though I was tired I had a good workout. Hope you all are having a great week! TOMORROW IS HUMP DAY!! Val

Hi, this again is stacy's husband this post caught my eye. I am a USAT coach which is where everything I am stating is coming from, though remeber there are many ways to point b in exercise my way may not work for you. Here is the quick and easy guide to start running 1- Shoes save your knees, shins, ankles and lower back, try and find a good running store in your area that does gait assesment and fitting. The shoes will cost you give your take 5 dollars more than normal but will help tons an from then on you know what to buy. 2- Take it slow, i can't stress this enough I meet at least 2 ppl a week with shin splints or an IT band problem and it can be prevented. Start with walk / run intervals (walk 2 min jog 2 min) slowing increase the jog interval until you are jogging through 20- 25 min consecutive 3- Increase slowly no more than 10% mileage a week to be safe. If you take time off, remeber it will take you the same amount of time to work back to what you were doing... so if you take 3 weeks off for an injury or something, it will take 3 weesk to get bac kto where you are. -Form, try looking at a place called pose running and barefoot running you can google them. they are awesome sites that will tell you more about good form. we run incorrectly there are different ways to run some are better than others. -lastly I am not sure of your physical activity level but sprints of 40 - 100 yards (30 seconds on 30 seconds off) rest and then repeat is much better for burning fat.