There are 3 Simple but very important Fitness Rules:

  1. Never go 3 days without exercise.
  2. Never Miss a Monday Workout.
  3. Never Give Up.

Now Go get after that Monday Workout!

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Core Exercises

These 4 exercises are great for strengthening your core. I do them at least 3x a week after my training run. 

 Do each one for the prescribed number of reps or hold count: 

 1. Plank with Side Step x 10 reps on each leg. 

 2. Runner’s Crunch x 10 reps on each side. 

 3. Seated Twists x 15 reps on each side. 

 4. Swimming x 30 seconds. 

 Repeat entire sequence 2-3x if you have more time. 

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Poe junkie

The cold of London is forgotten in the glow of a lighter,
It is all you do to kill the grey,
Numb at the tips and you flick it right up,
And a dead man they say,
as you get High another day,
Just a drag to a smile, its chocolate.

Just a dab you use it,
Get high to get calm,
Paranoia but you do it,
Sweet lies its all like chocolate

You and your friends call it chocolate,
The lyrics of the song called it fate,
Roll up and strum the strings, chocolate to forget,
Dead inside and sad soaked futile hate,
You bite her lips, taste like wine and chocolate,
You call it chocolate, just a lie; you dead?

Your lungs they take it in like a friend,
Your heart breaks again, remember why you like it?
She broke your heart so you broke your head,
Bent with drags of chocolate, loved her but she didn’t know,
Bite your lips, light it up and inhale your fate

Inspired by the 1975 chocolate and my own addiction and self destruction

Beginner Bodyweight Routine

Do each of the exercises below for the prescribed number of reps or hold count:

  • Jumping Jacks x 50 reps
  • Russian Twists x 50 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Burpees x 10 reps
  • Leg Raises x 25 reps
  • Bench Dips x 25 reps
  • Bodyweight Squats x 25 reps (make it harder by adding a dumbbell, kettlebell or medicine ball)
  • Mountain Climbers x 25 reps
  • V-Ups x 25 reps
  • Plank x 1:00 minute
  • Bridge x 1:00 minute

If you’ve got time, repeat the entire circuit 2-3 times.

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Bruce Lee Abs Workout

We know Bruce Lee as the Kick Ass Martial Arts Actor of the 1970’s. He was super fast and super fierce with a super tight body and amazing 6 pack abs.

Let’s work on getting our own with these 6 ab exercises:

  • Russian Twist x 20 reps. 
  • Leg Raises x 20 reps. 
  • Crunches x 20 reps.
  • Hell Touches x 20 reps.
  • Modified V-Sits x 20 reps.
  • 100’s x 20 reps.

Repeat 3-7x depending on your fitness level and take up to 2 minutes rest in between sets.

If you wanna get to Bruce Lee Status, aim for 90 reps of each exercise(that’s right..90) and do 5-7 sets.

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*workout source  - Neila Rey


Smoothie time! There’s something about summer that just makes me want a smoothie all the time! I usually shy away from banana based smoothies because it has such a strong flavor but in this collection I embraced the creaminess and worked it in with other great fruits, especially pineapple and orange, to work with the banana instead of trying to mask it. Everything except the Mango Muscles (which has whey protein powder) is vegan and even though only the Macha Magic has spinach you can add in your greens to any one of these recipes!

Bonus tip- the ultimate way to have ready to go frozen bananas:

Frozen bananas are the key to creamy smoothies but peeling a frozen banana is a tedious, painful experience. Instead what I like to do is peel and cut a few bananas in half and store them in Tupperware in the freezer. Then whenever I need them they’re peeled and in single portions ready to go!

For more summer smoothie recipes go here!