Training - "There is nothing more true in fitness and performance: master the basics."

1/13 - press, chins, dips, speed bag, stretch

1/12 - weight vest walk, stretch

1/11 - power cleans, box jumps, squats, stretch

1/10 - stretch

1/9 - treadmill, stretch

I was thinking about when I taught ESL | Dan John: "In most people’s training, and in their understanding of training (and nutrition), we should probably make some kind of Cheat Sheet, too. We can talk for hours about the nuances of bar placement for the back squat, the correct initial foot position for the Squat Snatch or touch down and turn over for 100 meter runners. And, no one cares. For the bulk of people training, we just want to know what to do. Okay, here you go: First, you MUST do the Fundamental Human Movements. I consider them to be the Push, Pull, Hinge, Squat, and Loaded Carry.

Push: Press (any kind) or Push Up
Pull: Row or Pull Up
Hinge: Deadlift or Kettlebell Swing
Squat: Goblet Squat or Barbell Squat (any kind)
Loaded Carry: Farmer Walk

If you are doing all five of these in your training, you are doing better than…well, everyone. Adding Goblet Squats and Farmer Walks will do more for your mobility, body comp and work capacity than all the silliness you see online. For low end cardiovascular work, go for a walk. If you have a dog, you have a built in training partner. Load a backpack up with some books or weights and you can get your heart rate high enough to take care of all your fat loss needs. Once or twice a week, find a hill and sprint up it a few times. That will provide those leaps in intensity that the body seems to crave and I have never met anyone who got hurt sprinting UP a hill. For recovery, sleep 8-9 hours a day. Turn off the TV or click off the net and go to bed. For nutrition, eat your veggies, drink clear water, get your protein and don’t eat like a kid. Eat food. Teaching ESL, I learned that confusion generally wells up from missing the basics. There is nothing more true in fitness and performance: master the basics."

Fitness fanatic, 48, who looks 20 years younger shows off her...| Daily Mail Online: "A woman from North Carolina claims to have found the elixir of youth...and it's a lot simpler than you might think.  Laura Gordon from Charlotte, North Carolina, is 48 but could easily be mistaken for someone 20 years younger. The fitness fanatic says the reason she looks in such good shape is down to nothing more than hard work in the gym and eating well...

Laura says: 'I'm not a fitness professional or fitness model and I've never done anything fitness for a career. 'I don't love working out. It is like a job. Being fit is your pay check and the workout is the difficult job to do.' Laura says she was 23 when she first discovered exercising. After working in an office for years and spending any free time left lounging on the sofa, she felt 'things starting to sag'.

"In order to enforce some damage control, Laura began doing home fitness DVDs. Since then, she has been working out consistently...  How does she do it? Three one-hour sessions of weight training every week. One upper body, one lower, and one mixed. Then she does five sessions of video workouts. Nutrition is vital to the toned blonde, who eats only plain, whole foods. She insists that she does not eat processed food. However, she does stress that it doesn't have to be 'all or nothing', she just prefers to not eat any junk food at all. 'When friends and relatives see me, they will always say "you're so lucky you are thin and can eat whatever you want'' 'I explain that I eat healthy food all the time, that's why I'm not fat. Please don't call me lucky for making daily sacrifices that you are not making.'"