Wreck It Weekend WOD 10/14/2016

Enjoy this weeks WOD, inspired by the new Gears of War 4!  Get ready for a sweat session that will prepare you for anything thrown your way.  Brought to you by the awesome folks at WOD-RX.


The Kait Diaz:


10 – 6 second sprints

20 Burpees

30 Leap Frogs

40 Reverse Lunges

50 Push ups

60 Side to Side Jumps

70 Jumping Jacks

80 Dips

90 Squats

100 second Plank


The JD Fenix:


10 – 7 second sprints

20 High Knees

30 Burpees

40 Leap Frogs

50 Reverse Lunges

60 Push ups

70 Side to Side Jumps

80 Jumping Jacks

90 Dips

100 Squats

110 second Plank


The Marcus Fenix:


10 – 8 second sprints

20 Pull ups

30 High Knees

40 Burpees

50 Leap Frogs

60 Reverse Lunges

70 Push ups

80 Side to Side Jumps

90 Jumping Jacks

100 Dips

110 Squats

120 second Plank



You’re Going to Die and that’s OK

Yea…  I said it.  You are going to die.  I am going to die. Everyone is going to die.  This is the ultimate guarantee that we all get once we pop into existence.  We are part of the mortal wheel and nothing you do will stop your inevitable last breath from being taken.  Not like Liam Neeson Taken where he will get it back for you.  Taken like the Bernie Madoff investment fraud scheme taken.  Sure, you can attempt to prolong the gift of life by living a healthy existence.

Eat whole foods, don’t smoke, exercise, stress less , laugh more, and be a good human to other humans.  Alas!  The death train will still arrive to whisk you away to the great beyond.  Some of us will be culled before we are ripe and old.  This is a sad fact of life as well.  You can do everything right and still be forced out of this world by shear bad luck or worse…. Karma?

Did this scare you?  Depress you?  Make you want to crawl into bed and simply wait for the inevitable?  It sure as hell shouldn’t.  This information should have the opposite effect.  Think about it.  If you knew the date and time of your impending doom, how many wonderful things would you try to experience before that appointment arrived?  We don’t think about these questions because we live under the guise that our lives will last forever and that we’re invincible.

This delusion causes us to put off getting in shape, learning a new skill, going on that big trip overseas, or simply spending time with friends or family.  We spend most of our time working.  We sit in self absorbed shells as we worry about what other people think of us.  We continuously hold back  and don’t accomplish everything we believe we’re meant to.  We are constantly frozen in fear and routinely let go of our aspirations for a simpler, less scary life.


Scary things are really growth opportunities in disguise.

The point of all this is to show you, point blank, that life is way to short to spend it incredibly unhappy, out of shape, and unfulfilled.  Starting a fitness regimen is the perfect way to get started on a path to a more active and involved life experience.  When you create a solid body foundation, you become capable of enduring life on life’s terms and more world activities become available to you.  Start replacing all those junk meals with some whole foods, lean meats, and healthy fats (eat an avocado for God’s sake!)  The goal of life shouldn’t be to simply make it to old age but to be able to LIVE in your old age.  Bedridden is not an option for me, if I can help it!

Remember that you get out of life exactly what you put into it.  Life will invest in you if you invest in it.  Throw all your chips in and start making some changes that will shape the rest of your brief stay on this marvelous planet.  Try something new each week and do your best to get scared as much as possible!  Scary things are really growth opportunities in disguise.

Be yourself and enjoy the world around you.  Surround yourself with positive people and love unconditionally.  Be willing to be uncomfortable, shaken, and stirred.  There is so much more to life than just being afraid of death.  Treat each day as an opportunity to be the you that you are meant to be!  There is a line from the awesome animated movie Kung fu Panda that resonates with me all the time.  The wise old turtle master said, yesterday is history, tomorrow is a mystery, but today is a gift.  That is why it is called the present.  When you live like that, your life is truly a magnificent journey.

Weekend Workout 7/22/16

Welcome to Cardio Blitz weekend that’s inspired by the new Star Trek: Beyond!  Get a good sweat, torch some fat, and feel good about yourself.  Brought to you by WOD-RX!



The Uhura:

Zoë Saldana plays Uhura in Star Trek Beyond from Paramount Pictures, Skydance, Bad Robot, Sneaky Shark and Perfect Storm Entertainment

3 Rounds

50 Jumping Jacks

20 Jump Squats

10 Half Burpees

3 Rounds

10 Second Sprint

20 Lunges

20 Leap Frogs

3 Rounds

40 Side to Side Jumps

20 Bench Step Ups

50 Jump Ropes


The Spock: (This is Illogical) 


3 Rounds

60 Jumping Jacks

25 Jump Squats

12 Half Burpees

3 Rounds

11 Second Sprint

25 Lunges

25 Leap Frogs

3 Rounds

60 Side to Side Jumps

30 Bench Step Ups

75 Jump Ropes


The Captain Kirk: (Pure Will)


3 Rounds

100 Jumping Jacks

30 Jump Squats

15 Half Burpees

3 Rounds

12 Second Sprint

30 Lunges

30 Leap Frogs

3 Rounds

80 Side to Side Jumps

40 Bench Step Ups

100 Jump Ropes

Slump City: Stuck in Our Own Misery

How often do we get amped up to make big changes and fix our flaws for good? How many times have we decided that we will break free of our bad habits and achieve the happiness of our dreams? The number, in my experience, is incalculable. Typically, I move strong, full speed ahead, for a week or two. My discipline is on point and nothing gets in the way of my well thought out plan of success. Then I give in to a banned temptation or I indulge one of my vices.

The mental twists return in full force and, before I know it, I am repeating the same errors that I recently repented against. I find myself searching over and over again for the strength to bypass my hardwired laziness, negative outlook, and deeply ingrained self-sabotaging behavior. Where did I go wrong?

Like most humans, I suffer from being too hard on myself. I also tend to bite off way more then I can chew when it comes to changing my behaviors. I make great progress then the weight of my challenge becomes too much for my will to bear and I buckle. Like concrete, one crack quickly leads to another fissure that ripples through the foundation. Once I give in to one vice, it becomes so much easier to allow another slip until I am right back at square one.

I was a “dry drunk”, as they say. I had to come to terms with my flawed thinking and make a decision to do something about it.

I call this “slump city”. I get to a state of stalemate. I know I need to get back on the horse but each day that goes by the horse gets taller and the saddle becomes harder to reach. I begin to loathe myself for giving in and the shame of my decisions keeps me grounded in misery. I want to achieve my dreams but I can’t bring my butt off the couch.

In order to break the cycle of shame, we must accept our current situation. We have to be completely honest with ourselves about what we want and what needs to be done to get there. Everyone makes mistakes and that is okay. It’s time to stop crying and rolling in our pain.  The cure is Action. The only way to complete a journey is to put our heads down, focus, and take a step forward. Each step builds on the one before until we look up and see our destination in sight.

Every time that I get depressed or stunted it is always because of inaction.  I let my outside circumstances take president over my spiritual serenity.  I get overwhelmed by my job, my house projects, my relationship, or my family issues.  This pushes me into a shock like state where I feel incapable of completing the tasks at hand.  It is so much easier to curl up in the bed, put on a t.v. show and pretend that my problems will melt away.  This always leads to a building of tension.  A rational person would prioritize the issues and work through them systematically like a “to-do” list or ask someone for a little help. Unfortunately, I am far from rational and I require a significant amount of emotional pain before I make a move.

I went through this slump for a few weeks this past month.  I didn’t want to post anything, workout, go to work, eat right, or deal with my problems.  I made excuses for each one of my crappy behaviors and it was absolutely miserable. My selfishness had caused me to neglect my responsibilities and obligations.  I was a “dry drunk”, as they say.  I had to come to terms with my flawed thinking and make a decision to do something about it.

The turning point is when I asked for help.  I prayed for guidance in my life, called someone with an objective opinion, and tried to help someone else like me.  I got out of my own skin and remembered how amazing my life is today compared to how it was two years ago.  Once I finally started doing the work required of me, my mental road blocks began to disintegrate.  Through action, I was able to combat fear, remorse, resentment, selfishness, dishonesty, and pain.

This can be true for anyone, even if you’re not an alcoholic or drug addict.  Don’t be too afraid or too proud to ask for help, from God or another human being, because we all need a hand fighting our demons.  Start taking some steps towards a better life by actually working through the plan that you have set.  Most importantly, be grateful for the life you have now and the opportunity you have been given to be the best you possible.  Live your life with love and fulfillment.  When you get into Slump City, remember stop sulking and start working.  You will be back to normal in no time!

Snap Shot: Ketogenic Diets

“Ketogenic Diet” and “Ketosis” are words that don’t mean much to the average person.  To a fitness enthusiast these words are gaining more and more momentum.  Most new diet aficionados have seen these crop up in recent publications, articles and books.  The art of ketosis is gaining traction in the fitness communities across the globe.  But what is Ketosis?  What is a ketogenic diet?

I’m not a doctor or a scientist so I’ll keep this brief and leave the nitty gritty to the big dogs.  Put simply:  Ketosis is when your body begins utilizing its stored fat as its primary source of fuel.  This also produces ketones, which your body can use as an energy mechanism.  Ketosis is achieved through a “Ketogenic diet”.  By restricting carbohydrates to about 50 grams or lower in a given day, you can begin to move your body into ketosis.

This is an excellent way to burn up fat and lean out your body.  Like all things, there needs to be moderation and monitoring.  Going overboard by starvation or completely elminating all forms of carbohydrates can throw your body into ketoacidosis, which can be a big problem for those in favor of living.

When you eat a diet that forgoes breads, pastas, potatoes, processed carbohydrates, and all forms of sugar, your body instinctively reacts by turning to its stored fat for sustenance.  Without the presence of fast digesting, quick energy carbs, fat will become the furnace feeder.  For anyone who is struggling with an excess of body fat or has struggled to drop weight in the past, this style of eating can be incredibly beneficial.

There are hardcore believers, like in any school of thought, that think this is the be all/end all way to live.  Carbs and grains are the devil and we should burn down all bakeries!


I think the balance always lies somewhere in the middle.  I believe a person can eat in the Ketogenic spectrum 75% of the time and enjoy a few “cheats” the other 25%.  Food is not inherently evil, except for high fructose corn syrup!  The problem lies with us.  When we consume massive amounts of processed sludge, our bodies begin acting abnormally.

Over time, we develop diseases, excess fat, mental deficiencies, and a multitude of inflammatory issues in response to the unnatural “american” diet.  Our bodies were not designed to handle 100s of grams of sugar a day or a constant pound of croissants down our face holes.  We are at our optimal when we introduce our guts to good greens, healthy fats, and animal/plant proteins.  Diversity is the name of game.

I utilized a Ketogenic lifestyle as part of an experiment Dr. Ed Adams constructed for the Wreck It Crew. (You can read about that here: 2 month experiment)  I ate this low carb/high fat diet for 60 days and some crazy things happened.  I wasn’t hungry all the time, my brain seemed to operate on a clearer plane, my energy didn’t dip in the afternoon, and I lost 15 pounds (mostly fat).

I felt great, looked great, and was free to design my day based on how I felt instead of how hungry I was or what macro-combo I needed.  It was an awesome experience and I believe everyone should give it a shot for at least 30 days.  Ketosis could be the missing link in the chain to fitness and nutritional success!

Without the presence of fast digesting, quick energy carbs, fat will become the furnace feeder.

Here are some great resources and guides to help you along your Ketogenic journey.  I utilized the Primal Blue Print by Mark Sisson.  It can be a technical read, but it provides some great research and concepts to help you craft a high fat/low carb happy bus.  Here is an awesome resource guide to Ketogenic living from Bodybuilding.com.  You will find some ballin insight, FAQs, common made mistakes, and general knowledge about this style of eating.  Also, check out this big low carb foods list that will aid you in your search for the perfect ingredients to ignite your fat burning voyage!

I thoroughly enjoyed this body/mind experiment.  It taught me so many things about my physical needs, reactions to outside stimulus, and gave me the tools to better create a lifestyle that meets my end game goals.  Give this diet a try and see for yourself how beneficial it can be!



Weekend Workout: 3/25 Good Friday!

Happy Good Friday everyone!  We hope your weekend is filled with easter egg hunts, family, and a minimal amount of Reese’s peanut butter eggs. If you get some free time and want to test your metal over the Easter weekend, here are a few workouts to challenge your grit.


Level 1:  The Ant-Man


50 Pushups

50 Squats

50 Lunges

0.5 Mile Run

25 Squat Jumps (standing in place)

1 Minute Plank 


Level 2:  The Iron-Man


100 Pushups

100 Squats

100 Lunges

1 Mile Run

30 Squat Jumps

2 Minute Plank


Level 3:  The DeadPool


150 Pushups

150 Squats

150 Lunges

50 Lying Leg Raises

1.5 Mile Run

40 Squat Jumps

3 Minute Plank


Good Luck Wreck It Crew!

Weekend Workout

Each weekend I will be bringing you a different challenge workout.  There will be three levels:  Level 1 – Torturer, Level 2 – Sociopath, and Level 3 –  Behemoth.  Have fun with these workouts and feel free to incorporate any of the exercises/movements into your normal routine.  Push yourself and see how hard you can go!


Level 1: Torturer


8/10 second wind sprints – rest 1 minute in between runs

50 Full-Body Squats

15 Burpees

4 x 25 second rounds of mountain climbers

45 second plank

20 Leap Fogs (squat and then jump as far forward as you can)


Level 2:  Sociopath


8/12 second wind sprints – rest 45 seconds in between runs

75 Full-Body Squats

20 Burpees

5 x 30 second rounds of mountain climbers

1:30 minute plank

25 Leap Fogs (squat and then jump as far forward as you can)

200 Jumping Jacks


Level 3:  Behemoth

hulk behemoth

10/10 second wind sprints – rest 30 seconds in between

100 Full-Body Squats

30 Burpees

6 x 30 second rounds of mountain climbers

2:00 minute plank

25 Leap Fogs (squat and then jump as far forward as you can)

200 Jumping Jacks

100 Pushups


Post your level and time, ask questions, and get inspired by others in the comments below. Do it with a fitness pal for some extra competitive edge!

Good Luck Wreck It Crew!

Women in the Weight Room

When I walk into a gym, regardless of where I am or what time of the day it is, I know I’m going to find women on every treadmill, elliptical, and stationary bike in the building.  But the one place that women rarely go is the weight room. Everyone has a different reason: “I don’t want to get bulky,” “The number on the scale is going to go up,” I don’t know what to do,” or my personal favorite, “I’m too sacred to ask anyone for help.” When I think back, I can remember a time when a few of these questions applied to me. I was sacred to gain weight, I really had no idea what I was doing, and I did not want to look stupid trying to figure things out.

When I was 15 years old, I had gained about 15 pounds and my parents didn’t let it get past me. They asked if I had looked in a mirror lately, or if I really needed another cookie. I know they were not trying to hurt me, but as a teenager, those things stick with you. Shortly after, I got a personal trainer and began to diet. Within one summer, I had lost all the weight I put on, and I actually began to see muscle definition. I still remember the day when I was about to do pull ups, and my mom walked by and told me I looked good. Hearing those words and knowing I had made her proud got me hooked.

In for the next 3 years of high school, I worked out twice a day, ate healthy, and became obsessed with fitness. But I still wasn’t doing it for myself. I loved knowing that if I kept up the way I looked, my parents would be proud and I would be someone that others could look up to.

Eventually, I moved 3 hours away for college, and none of those things seemed to matter anymore. I ate whatever I wanted, drank more than I like to admit, and didn’t step foot in a gym for at least 3 months. Then one day, I decided I’d had enough. I  joined a gym in Monroe, and began eating healthy again. It was a slow process at first, but with time and consistency I started to see results.  I no longer had a trainer, so it was up to me to figure out what I was going to do when I went to the gym.

I still wasn’t doing it for myself. I loved knowing that if I kept up the way I looked, my parents would be proud.

Between bodybuilding.com, Pinterest, Instagram, and the workout suggestion board at the gym, I was able to put together workouts that I enjoyed doing. I’ve never been one to do cardio, so the weight room is where I felt best. I don’t look like a man, or have huge, bulging muscles. But I do have confidence, which is something I never had before. The thought of discovering new muscles on my body fuels my love for lifting even more.

For those of you who have no idea where to start when it comes to lifting weights or having a healthy lifestyle, I have some advice for you.

First off, do not be afraid. Ask questions, look dumb and make mistakes. Trust me when I say it is half of the fun of it. Trying new things will make you realize what you like and what you do not.  Bring a friend with you. Someone who is going to encourage you, help you, and laugh with you when you decide that sumo squats are not for you. Work hard, but never jeopardize your health or safety. Don’t think you can squat 200 pounds your first time in the gym. It is not going to happen.

the number on the scale DOES NOT MATTER. You should never define yourself by what a scale says.

When it comes to food, eat….A LOT. But eat good foods. The only way your body will be able to burn fat is if you are giving it fuel to do so. Anything that was once living and has never been processed is exactly what you need.

Know that it is ok to be sore. Eventually, you will come to love the feeling of your glutes cramping after leg day, or not being able to straighten your arms fully because your triceps are so tight. It is the little things like that, which make lifting weights so rewarding. And the muscles that come along with the soreness make the reward that much greater.

With that being said, the number on the scale DOES NOT MATTER. You should never define yourself by what a scale says. As long as YOU are happy with the way you look and feel, no number or person can bring you down. This is a journey for you. Don’t do it because your parents, friends, boyfriend, or husband say you need to. Do it because you want to be happy, and you want to be healthy.

It is never too late to start. You just have to make the commitment to yourself. In time, being healthy, lifting weights, and eating right becomes a way of life. This can only benefit you in the long run, so why not give it a shot. You might end up loving it.

Guest Post:  Brooke Barringer


brook b


Crush City Workout

This workout design is, by far, one of my favorites.  It incorporates constant movement and intense weight training to produce crazy, awesome results.  Whether your goal is to burn fat, build muscle, or increase your strength, this workout can help.  You will bounce from a weight exercise to a cardio exercise, without rest.  By the end of these sets, you will be low on fuel and drenched in sweat.  This is the philosophy that I practice in my workouts and the Crush City plan is a good kick starter for those looking for something different and challenging.  It was inspired by Jim Stoppani’s Short-Cut to Shred.  His program is ridiculously intense, but produces mad results.  I suggest trying the Crush City program for 3-4 weeks to prepare your body for his 6 week gruel session.  Try it out, have fun and Wreck It!

Fence Sit

Monday: (Chest)
1. Bench Press                                4sets/10-12reps
2. Incline Dumbbell Press           4sets/10-12reps
3. Dumbbell Chest Fly                  3sets/10-12reps
4. Dips                                             4sets/12-15reps

Tuesday: (Back/Traps)
1. Deadlift                                        3sets/10-12reps
2. Bent Barbell Rows                    4sets/10-12reps
3. Reverse Grip Barbell Rows     3sets/10-12reps
4. Cable Close Grip Rows            3sets/10-12reps
5. Barbell Shrugs                           3sets/12-15reps

Wednesday: (Legs/Calves)
1. Squats                                          4sets/10-12reps
2. Lunges                                         3sets/10-12reps
3. Leg press                                     4sets/10-12reps
4. Leg Extensions                           3sets/10-12reps
5. Leg Curls                                     3sets/10-12reps
6. Seated Calf Raises                     3sets/15-20reps

Thursday: (Shoulders)
1. Seated Bar Shoulder Press       4sets/10-12reps
2. Standing Bar Shoulder Press   3sets/10-12reps
3. Seated Arnold Press                  4sets/10-12reps
4. Dumbbell Side Raise                 3sets/10-12reps
5. Dumbbell Bent Raise                3sets/10-12reps
6. Dumbbell Front Raise               3sets/10-12reps

Friday: (Arms)
1. Barbell Curls                                4sets/10-12reps
2. Preacher Curls                             3sets/10-12reps
3. Hammer Curls                             3sets/10-12reps
4. Incline Dumbbell Curls             3sets/10-12reps
5. Skull Crusher                               3sets/10-12reps
6. Close Grip Bench Press             4sets/10-12reps
7. Rope Press Down                        3sets/10-12reps
8. Overhead DB Extension            3sets/10-12reps

Cardio Exercises:

1. Jump Rope
2. Bench Step Ups
3. Box Jumps
4. Kettlebell Swing
5. Alt. Kettlebell Swing
6. Jumping Jacks
7. Body Squats
8. Squat Jumps
9. Dumbbell Power Cleans
10. Side to Side Jumps
11. Burpees
12. Rowing Machine
13. Run in Place
14. Treadmill Sprint
15. Stair Runs

Ab Exercises:

1. Rope Crunches
2. Leg Raises
3. Hanging Leg Raises
4. Dumbbell Side Bends
5. Ab machine Crunches
6. Sit ups
7. Planks
8. Side Planks
9. Medicine Ball Twists
10. Decline Sit Ups

The way this program works is by combining a cardio exercise with one of the muscle exercises. So, for example, you could do jump rope with bench press. Start out with doing cardio for 30 seconds in between sets and then move to 45 seconds then finally a minute. This workout focuses on little rest. Try to move from an exercise into a cardio and then back again. It is tiring but awesome. You will build muscle and shred fat. Pick 3 ab exercises to do on Monday, Wednesday, and Friday. Do 3 sets of 20 reps each exercise.



3 Simple Ways to Start a BadAss Day

Happy LyleFirst off, you’re not going to wake up every day feeling like a gladiator ready to ask the world if it is entertained.  It just won’t happen.  Life has a way of messing with your rhythm and putting you in a toxic state of mind.  If you don’t start your day off with the right mind set, then you are at the mercy of the uncertainty of life.  I do not profess to be a guru on how to live your life in the best way imaginable.  I am just a simple recovering drug addict that has found a way to make my next 24 hours have a bit more purpose.  I hate feeling stuck on a hamster wheel that is governed by things outside my control.  I attempt to let go of the stuff that doesn’t matter and focus on the process that I have in place to achieve my goals for the day in front of me.  I don’t worry about the day before and I refuse to stress about crap that hasn’t happened yet.  All I have is today and I plan on making it the best damn day I can.  Here are a few of my go to disciplines that help start my day with a Badass mind frame.

1.  Be Grateful

The first thing that I do is remind myself of how grateful I am to be alive.  The fact that I can breathe, walk, talk, smell, hear, and see are blessings that I am lucky enough to enjoy.  I am thankful for the house I live in, the truck I drive, the job I have, the woman that hasn’t left me yet, my sobriety, and my physical health.  Doing this simple thing reminds me of how precious life is and how wonderful it is to be a part of this beautiful world.  I have effectively tricked my brain into being positive about the day ahead of me.  I can go forward from here with a passionate outlook and the belief that good things are bound to come my way.  No matter your current situation, you can find something to be grateful for.  You might not have what I have and I might not have what you have, but there are things in life that we take for granted on a daily basis.  Tell yourself how grateful you are for your family, your friends, your home, your relationship, your working brain, or the air you breathe.  It can be anything!  Put yourself in a position of positivity that can be built on like the foundation of a house.  Your success starts with being happy with who you are today.  The belief you can achieve your dreams starts with being happy with what you already have.

2.  Spend Some Time to Yourself in Thought

Get your damn mind right.  Spend three, five, or ten minutes contemplating the day in front of you.  Think about what you wish to accomplish and the activities it will take to bring about your success.  Focus on the tasks and not the results.  If you put forth the maximum effort in the plan you have set forth, than the results will take care of themselves.  I take this time to pray.  I speak to the universe and ask for strength in my endeavors.  I ask for the will to carry through the next objective and the ability to handle any adversity that is thrown my way.  I think about the goal I have in mind and I visualize myself reaching that goal.  I try to imagine the feelings I would have after achieving the impossible and revel in the awesomeness that is accomplishment.  I challenge you to see your goal and imagine yourself already being at the finish line.  You will intuitively focus your energy towards the tasks that will help you meet the dreams you have.  Runners can endure longer races if they perceive the end to be closer than it actually is.  This is the same type of mentality.  Believe that your goal is right in front of you.

3.  Cook Breakfast and Eat it

Cooking a good, nutritious breakfast is a very important step for me.  When I skip this step, my days never turn out as great as I envisioned them.  The first meal of the day jump starts your metabolism and provides you with the nourishment you need to tackle the hardships that lay ahead.  You are more alert, smarter, and more energized after a morning meal.  Cooking breakfast yourself also puts you in a good state of mind.  It allows you to control the fuel that starts your day, gives you a chance to spend extra time with your family or test out your creativity with new ingredients.  My girlfriend and I take turns cooking breakfast.  We have turned it into a fun competition to see who can make the better meal.  I always leave the house in a great mood after this morning ritual.

These are just some things that I try to do on a daily basis to help me have the best day possible.  When I start off positive, my day inevitably ends positive.  It will be difficult to start a new routine but I promise, once it becomes a habit, you will feel almost lost without your morning rituals.  Play with your own method and create the morning plan that gets your brain ready for the challenges ahead.  Find the routine that puts you in the best position to have a truly Badass Day.