Here it is, I’m also gonna suggest a variation to the workout.

-10x Hang Squat Cleans (2x20kg DBs)
-10x Clap Pushups

Complete 10 rounds

Weights and Push Ups can be scaled to suit ability, obviously lighter, or heavier dumbbells, and reduce clap push ups and replace with regular ones, or perform from knees. You could even do close grip push ups with a med ball.

-Variation: Add a little cardio

10x Hang Squat Cleans (2x20kg DBs)
10x Clap Pushups
90 seconds sprinting in place with rope

repeat 5 times.


Ok, back with conditioning this week, s give this descending rep circuit a go and see what you think.

25, 20, 15, 10, 5 of:

Double unders


20x Db Swing
20x Push up
50x Rope Turns
20x med Ball Slams
1min Sprint cycle on stationary bike

If no bike, i would sub the skipping for 30 Jumping jacks and the bike would then be 1min sprint skip

Repeat x5

Zone Diet Explained

Zone Diet

Zone Diet



It comes from the Greek root meaning “way of life”. This is what the Zone Diet is. It’s a way of life to help control gene expression to give you the longer and better life we all aspire to.

The Zone Diet is.

• Low-fat protein

• Low glycemic-load carbs(mostly fruits and vegetables)

• Heart-healthy monounsaturated fats

The Zone Diet is about balancing your hormones within a specific range to control hunger on fewer calories while still getting the proper nutrients your body needs for long-term health. The Zone Diet can best be described as a moderate-carbohydrate, moderate-protein, moderate fat diet that has approximately one gram of fat for every two grams of protein and three grams of carbohydrates (the Zone 1-2-3 Method™).

Click Here to Read the ZONE Quick Start Guide

1 Sunshine Breakfast

4 egg whites
1 oz. cheese
1 ½ cup chopped tomatoes
1 ½ cup chopped onions
½ oz. tortilla chips
1 tbsp. light sour cream
2 tsp. imitation bacon bits
1 tbsp. guacamole


Combine egg whites, cheese, tomatoes, onions, light sour cream, and imitation bacon bits in a bowl. Mix everything together thoroughly. Spray cooking spray in the bottom of a pan and pour mixture in. Heat on medium high.

Lynn’s Quick and Spicy Chicken

Two Zone 4-block meals

8 ounces chicken (Perdue Shortcuts or roasted chicken or ground turkey or soy crumbles etc.)
1 10-ounce jar salsa, your choice, approximately 36 grams carbohydrates
1 cup black beans, rinsed/drained
1 10-ounce bag baby spinach
Grated cheese, a sprinkling

Place a large non-stick skillet over medium high heat and spray with olive oil. Add your choice of protein and cook or heat thoroughly. Add jar of salsa and black beans. Continue to heat until beans are warm Add spinach and cook until wilted. Top with a pinch of grated cheese.

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