5 Tips Friday 4-21

5 Weekly Tips That Will Change Your Life are here! Every Friday you’ll receive a list of:

1 Thing you can get that will make a difference
1 Exercise vid you can do to change things up, prevent boredom and break plateaus
1 Supplement you can take for body or mind
1 Person to follow on IG or Twitter that’ll inspire you
1 Interesting Fact I learned this week that’ll make you say “Hmm, that’s interesting.”

FRIDAY, April 19, 2017

1 Thing

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Custom Nike Huarache. My next shoes. Customize every part’s color including the sole, laces, bottom sole (try transparent or gum like mine above), and even the finish of the sole—I chose speckles :). Create yours here.

1 Exercise vid

Swinging Leg Lifts. Last time, we did Bench Crunches for upper abs. This week, we hit the lower abs but really, the whole solar plexus and the entire six pack. These are “swinging” because the momentum gives you a little assist and allows you to do more of them. You can do them without swinging if you are able to do 10, and then max out by doing a few more swinging leg lifts. REMEMBER, do not merely lift your legs as the name incorrectly implies! CURL YOUR TORSO and lift your buttocks. If you don’t curl your torso, you are mostly working your leg flexors which raise your legs at the hip. You want to hit your six pack, therefore curl your body! Be careful not to lean backwards so that your body is parallel to the floor and you end up facing up. Keep your upper body facing forward.


1 Supplement


Xtend BCAAs by Scivation. Branched Chain Amino Acids are essential nutrients that the body obtains from proteins found in food, especially meat, dairy products, and legumes. They include leucine, isoleucine, and valine. … Branchedchain amino acids are also used to help slow muscle wasting and are great if you are working out hard while on a caloric deficit like in the 10in30 Lose 10 Pounds book. They will help you keep the precious muscle you’ve worked so hard to build, and even make some GAINZ BABY! Great for men and women. This is the brand I’ve used for like ten years. Tastes great, mix with cold water, drink while working out. This one also contains electrolytes which will help you work out harder and prevent dehydration. Check it out.


1 Person

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Joanna Christina Sofos. Joanna is a certified personal trainer and bikini competitor. Follow her on Instagram for great workout videos, inspiration, and just because she’s pretty hot :). Her IG: joannasofos. And while you’re there, follow 10in30 too!


1 Interesting Fact

This white guy is probably the best damn freestyle rapper, and yes, I know wh0 Eminem is. Seriously, Harry Mack is incredible at coming up with contextual lyrics that rhyme, have great flow, rhythm, and sounds great. He even does it in double time! The interesting fact is how his brain must be working. His brain must work in Matrix-like fashion—to be able to look at something, come up with a rhyming word, and make a couple of lines that actually make sense even WHILE RECITING LINES he just thought of! Does he split his brain in two between the thinker and the reciter brains? And his rhymes are next-level in that they are not exact matches but they work great—much harder to do than simpler, more literal, exact rhymes. I’ve been obsessively watching all of his videos since I first discovered him this week. Go ahead go down the Harry Mack rabbit hole!


That’s it! Let me know what you think and be sure to share with your friends!


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