Training - "Touch your toes! What am I, a gymnast?"

7/4 - wmup [treadmill walk, back xt], squats, smith machine calf raise, leg xt, hip xt, treadmill intervals - kicking drills[shadowbox/bag work], stretching

Bill Phillips Transformation: "SELFISH VS. SELF-RESPONSIBILITY Oftentimes people mistakenly believe that by accepting responsibility to take care of their own health and happiness, they’re somehow being selfish. The fact is, we are being self-responsible when we prioritize, each day, doing what we need to in order to recover and renew our physical, mental and emotional well-being. That means we must choose to make time for exercise, eating healthy meals, as well as rest and recovery. We must choose to connect with positive, uplifting people who support and encourage us. And we must choose to make at least some quiet time for self-reflection and to clear and calm the mind on a regular basis. When we do these things consistently, we become stronger and filled with energy and health. This allows us to give our best to others. Remember we can't give what we don't have so taking care of YOU is actually a selfless practice--one that helps you and those who count on you."

Mac: Bro, when you tack on mass, you sacrifice flexibility. That’s a straight-up fact. 

Charlie: That’s insane! Touch your toes!