Training.

1/9 - AM goblet squat 3x8, wg neck press 3x8, laterals 3x8, seated db curl 3x8, 10m rebounder - PM 5x2m rounds shadowboxing, 5x2m rounds heavy bag, Bas Rutten MMA Workout/Boxing
1/8 - 25m yoga - Rodney Yee Power Yoga/Flexibility
1/7 - 30 reps total/multiple sets - pullups, dips, chins, pushups, hyperx, band dislocates & chest pulls/pullaparts

Love, love this - Ripped & Fit : Actual Conversation I Had After New Year's:
"Yo-Yo Dieter: How do I lose weight and get into shape for 2012?

Me: First, clean up your diet. Eliminate all refined carbs (bread, pasta, sugar, etc). Eat more fresh veggies (broccoli, spinach, string beans, etc). Eat lean sources of protein (white meat chicken, turkey, white fish, lean cuts of beef, egg-whites, etc). Eliminate your intake of processed/fried foods (fast food, frozen dinners, prepackaged meals, etc). Eat 5 small meals/day. Always eat breakfast, then eat every 3-4 hours after. Try to only drink water. No soda, fruit juice, high-calorie coffee drinks or alcohol. Next, exercise 5-6 times/week. Find an activity that interests you (running, skating, biking, weight training, group fitness classes, Crossfit, martial arts, pilates, yoga, workout DVD's, dance, etc) and do it about 1 hour per day. Vary your workouts so you don't get bored. Keep challenging yourself so you gradually improve your performance over time. Take pictures & measurements of yourself every 30 days to track your progress and keep yourself motivated. Surround yourself with like-minded, positive, supportive people who are on the same journey as you. Research/read/learn as much as you can about nutrition, exercise, physiology, etc. There are unlimited resources online regarding fitness, healthy eating and fat-loss. Don't pretend you can't find them. Get at least 7 hours of sleep each night. Do this consistently for 2 months. Take a week off then hit it again, even harder, for another 2 months.

Yo-Yo Dieter: Hahaha! LOL! No, but seriously, how do I fit into a bikini by Spring Break?

Me: Goodbye."

Awesome - Bodybuilding.com - Body Transformation