I just poured black coffee and squeezed and cut some lemons, then blend with Honey and my dad's Muscle Defense Vanilla Flavor. This is the result I get drinking it...

The Plank is a core exercise that you hold. It helps you learn to brace your mid-section by making you engage your abs and obliques, and also forcing you to engage you shoulder muscles, hip flexors, and quads, to hold you up and rigid. All you have to do is go into push-up position, either on your hands or on your elbows, and maintain your body's rigidness as if it were a board, and just hold the position. If the plank is too difficult, you work with a leg hold call the "6 incher". For this exercise, just lay on your back with your arms in a comfortable position, and straighten out your legs, as if you were about to do the Leg Raise. While keeping your legs straight and together through your heels, raise your heels about 6" off the ground and hold for time. Work hard. Improve yourself. Be the Hero. You got this.

The Push-up is a legend maker. It's simple to do. You can basically do them everywhere. It is also the reason why I started this section of the group. The push-up is an upper body push movement. To do the Push-up, you start on the floor with your hands about shoulder width apart, then straighten your body with your legs and heels together. While making your body rigid and straight like a board, using your arms, you will lower your body down and touch the floor with your chest, then drive your palms into the floor to push your body up, and that is one repetition, or rep. Multiple reps make one set, and multiple sets build up a workout session. If doing them like this is too difficult to start, that is alright, because there are easier versions to start your journey. One way is with your hands on an elevated surface, while your body is rigid as described, and your feet are on the floor. The other way is to bend your knees and keep your body straight from the top of your head to your knees. With that being said, start with a set of reps that is challenging. Then, try to complete sets of similar amounts of reps. Work hard. Improve yourself. Be The Hero. You got this.

I'm a huge creature of habit and eat pretty much the same thing for breakfast every day. Are you guys the same? My breakfast consists of 6 eggs (sometimes hardboiled, sometimes scrambled), 3 tbsps. of chia seeds (bloomed) with blueberries, and an apple with some peanut butter. Everything organic. A shit load of protein, fiber, and healthy fats! What's your go to?

Next month will involve a month long challenge to help with building fitness into everyday life. I am down to hear what ideas on different challenges people would like to complete.