BAJA MAC FITNESS SPORTS PAGE health & fitness article
Scheduling a Separate cardio & strength training to Protect Your muscle development
If you love hitting the heavy bag, you’re not alone. The rhythm, power, and stress relief make it addictive. Many lifters would smash the bag in their gym on Cardio Days and NOT Strength Training Days. Yet that high-intensity, full-body effort comes with a cost: it can quietly sabotage your strength training results if poorly scheduled.
The solution is simple—treat bag sessions as part of your cardio or conditioning block and schedule them strategically to preserve hard-earned lifting progress during your strength training days.
Boxing bag work is far more than light cardio. It delivers explosive, full-body demands that heavily tax your shoulders, core, chest, back, and fast-twitch muscle fibers. When performed on the same day as heavy lifts, it creates overlapping recovery demands.
Your central nervous system (CNS) takes a beating from both maximal strength efforts and repeated powerful punches. This extended fatigue can delay muscle repair, reduce performance in subsequent sessions, and increase injury risk. Muscle repair is what builds muscle and improves definition.
The interference effect is real. If your primary goal is maximum strength or hypertrophy, excessive high-intensity bag work—especially right before or after lifting—diverts energy away from muscle protein synthesis toward cardio recovery.
Your body prioritizes handling the immediate demands rather than building the size and power you’re trying to work on in the weight room. Studies on concurrent training consistently show that high volumes of intense cardio can blunt strength and size gain when recovery is interfered with or is insufficient recovery.
THE MORAL OF THE STORY IS NOT TO PERFORM CARDIO ON THE SAME DAY YOU’RE DOING STRENGTH TRAINING!
That said, bag work offers unique benefits. Short, explosive sessions build functional power—the ability to generate force quickly from the ground up through legs, hips, and core. This directly transfers to deadlifts, cleans, and athletic performance.
It also improves cognitive function, coordination, conditioning, and mental toughness without the boredom of steady-state cardio. Medical field uses boxing to help Parkinson’s patients.
Smart Scheduling Strategies for Boxing Bag Workout
The key is separating the two modalities or carefully ordering them according to priorities:
Separate Days: The cleanest approach for serious lifters is dedicating distinct days. Example: Lift Monday, Wednesday, Friday; hit the bag or do cardio Tuesday, Thursday, and optionally Saturday. This gives muscles and CNS full recovery between stressors.
Prioritize Your Main Goal: If strength or size is number one, perform heavy bag work at the end of lighter lifting days as a short 10–15 minute finisher on your Cardio Days. Avoid long, high-volume sessions before lifts. On pure cardio or active recovery days, go all-in on the bag.
Support Recovery with Nutrition: Both activities burn serious calories and stress fast-twitch fibers. Increase daily caloric intake and aim for 1.6–2.2 grams of protein per kilogram of body weight. Prioritize sleep, hydration, and mobility work to speed recovery.
As part of my Cardio Days along with a bicycle ride for 35- minutes, I do three 2-minute rounds with a 2-minute water break between rounds before I finish my cardio workout with my bicycle ride that I enjoy.
Ultimately, you don’t have to choose between loving the bag and getting stronger, you just need to schedule a boxing bag on your Cardio Days. By aligning bag sessions with cardio blocks rather than stacking them onto heavy lifting days, you protect your primary gains while still enjoying the satisfaction of a bag workout. I call my boxing bag workout Activity Meditation.
REMEMBER: Strength training and a MAC Diet is your key to looking and feeling younger, even at my age of 68 in the photograph below.
bAJA MAC FITNESS age-defying lifestyle
BAJA MAC Fitness.com Age-Defying Lifestyle
Will Turn Your Body into a Calorie-Burning Juggernaut to Drop Lbs., Inches, & Years even if you’re over 60
My NEW Website BAJA MAC FITNESS is a Holistic approach to your overall health and fitness, for mind, body, and soul. BAJA (Bulldog Anabolic Juvenate Age-defying) MAC (Macronutrients) Diet & Fitness Platform.
Anabolic Strength Training is resistance used to develop muscle strength and stamina. The term Macronutrients is a diet based on consuming Protein, Fiber, Omega 3, 6, & 9 Fatty Acids, Complex Carbohydrates, and Fructose (natural sugar) avoid foods with added sugar and especially avoid simple carbohydrates.
Your Diet will be 80 percent weight management while Fitness and active lifestyle will be the other 20 percent for weight management. The MAC Diet is based on two principles- WHAT (MAC Score ≤3.50) and WHEN (9 am - 6 pm) you eat your meals. I wanted to provide data how I dropped 6- inches in my waistline, 42- pounds, and 30- years off my appearance in just 3- months. In the image to the right, I am 68 years old, taken in March of 2026.
To the bottom right, provides people with 80 percent of your ability to drop weight, inches, and even years in your own hands where you can use 9-data points on the standard nutrition to identify food with a MAC Score ≤ 3.50 that will turn your body into a turbocharged-calorie-burning-juggernaut where your own body is doing the heavy lifting for you to lose and maintain a healthy weight.
I use strength training to build muscle for THREE objectives:
1. To develop a strong skeletal and muscular system.
2. To develop muscles that consume 50- calories per pound added per day.
3. Produce natural growth hormones that contain collagen. After your mid-30’s your collagen production slows then stops after our 60’s. Strength training prevents this from occurring based on my results at age 68.
Another health benefit that I was not expecting, I had a bone density test in January of 2026 and a man my age should have a bone density of -1.0 compared to a 30-year-old man. At age 68, my was+1.16. The technician committed that she hadn’t seen one that high for a 68-year-old man.
Also, I also bottom left I have included my Waistline Chart that I kept when I started the BAJA MAC Diet in December of 2014. If you want to prove a diet, start it during December, right in the middle of the Holiday Season.
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FOUR (4) BEGINNER’S EXERCISES ROUTINE TO START OFF WITH:
Four (4) simple exercises to start working out with for beginners for light strength and cardio Training to progress to a complete workout routine even if you are over the age of 60. I am 68 and both Strength and Cardio Training are your best options for an age-defying workout for guys and gals.
Start out with 10 reps of Wood Copper and Tabletop Crunches; 10- minutes of cycling; and 2 minutes on the bag. Good substitution for a bag workout is dumbbells (2-8Lbs.) and use shadow boxing technique:
NOTE: If you can only preform 3 Wood Copper reps, guess what there is where start off from. But just start exercising please!
In February of 2026, I had back surgery and six weeks after my surgery the cycling and the Tabletop crunches were two of the most beneficial rehabbing elements that I did that helped me recover faster. The Tabletop Crunch according to my neurosurgeon are more beneficial than sit ups. The only other exercise element I was cleared to performed was Bench Presses. If you don’t have a stationary bike or bicycle, walking is the next best option.
MY FULL BODY BAJA FITNESS ROUTINE STRENGTH & CARDIO TRAINING
I have included both my Strength and Cardio Training that I perform on separate days. I do my warmups before both training routines:
WARMUP SEGMENT BEFORE STRENGTH & CARDIO TRAINING
STRENGTH TRAINING SEGMENT
STRENGTH TRAINING PART NO. 2
Drink water between each part and during each round on the bag of boxing. It is IMPORTANT to keep hydrated.
To avoid wrist injuries, impact the bag just below the ring knuckle because this is aligned with the Ulna bone in the forearm.
When you throw a punch or jab, start with your heels, through your gluteus maximus up through your deltoid muscles, through your arm, than through your forearm to your fist. I use kickboxing gloves where I can do my other CARDIO elements.
STRENGTH TRAINING 3 SET X 10-15 REPS OF EACH ELEMENT PART NO. 1
STRENGTH TRAINING PART NO. 3
NOTE: Because I had back surgery and 3- knee surgeries, the Medicine Ball Stocking the shelves element, I only do one set of 10 with an option for a second one during my Strength Training base on my condition. My circuit training is 10 - 15 reps of each element in sequence over 3 circuits. This is JACK Training or Juggernaut Training. You can go as fast or slow and increase or decrease the reps and circuit as your condition requires. But be safe and sometimes your Schedule only permits one set or reduce reps. Listen to your body. Sometimes you need to rehab from an injury and REST or adjust reps, sets, or circuits. Don’t feel guilty if you have to reduce sets, circuits, or reps. Consult your doctor or health provider before starting any fitness routine.
CARDIO TRAINING SEGMENT
Sweet Potatoes: A Smart Choice for Burning Belly Fat
There are two foods that dietitians consider the perfect food, Pinto Beans (MAC Score of 1.97) and Sweet Potatoes (2.11 MAC Score). All my menu items that I eat between 9 a.m. and 6 p.m. are at or below 3.50. The closer to MAC Score 1.0, the more perfect the food selections
MAC Score- Macronutrients foods that are high in Protein, Fiber, Omega Fatty acids, Fructose, and Complex Carbohydrates. I want to keep my
Sweet potatoes have earned a well-deserved reputation as a powerhouse food for anyone aiming to shed belly fat. Even movie actors use sweet potatoes to keep a tone abdominal muscle.
While no single food can magically target visceral fat around the midsection, sweet potatoes support overall weight loss by promoting satiety, stabilizing energy levels, and helping maintain a sustainable calorie deficit. Their nutrient density, fiber content, and balanced complex carbohydrates make them far superior to many refined starches, turning them into a satisfying staple that curbs overeating without leaving you hungry.
Nutritional Profile That Supports Fat Loss
One medium sweet potato (about 130 gram in weight) delivers roughly 100-120 calories yet packs an impressive nutritional punch. It provides around 4-8 grams of fiber, 54 grams of carbohydrates (mostly complex), and contain 3.0 grams of healthy fats, and essential vitamins like A, C, and B6, plus manganese and potassium. This combination fuels your body efficiently while keeping calorie intake in check.
High in Fiber for Lasting Fullness
Sweet potatoes contain both soluble and insoluble fiber, with a notable amount of viscous soluble fiber. This fiber forms a gel-like substance in the gut that slows digestion, delays gastric emptying, and signals fullness to the brain. Studies show high-fiber foods like sweet potatoes can reduce overall calorie consumption by 10-15% because they keep hunger at bay for hours.
For belly fat loss, this is crucial: reduced snacking and smaller portions naturally create the deficit needed to burn stored fat, including abdominal stores.
Measuring your waistline is a better choice than doing weigh-ins. Your waistline has a direct impact on your heart health. A healthy waistline should be take your height in inches or centimeters and simply divide by 2.
For example: my healthy waistline should be: 65/2 = 32.50- inches
My actual waistline is 29.50- Inches since I model our sportsware and produce training videos.
Complex Carbohydrates That Stabilize Blood Sugar
Unlike white potatoes or sugary snacks, sweet potatoes release glucose gradually thanks to their complex carb structure and fiber. This prevents sharp blood sugar spikes and the subsequent insulin surges that promote fat storage, particularly around the belly. Steady blood sugar also means fewer cravings for sweets or processed foods, making it easier to stick to a calorie-controlled diet. Their natural sweetness satisfies desert-like urges without derailing progress. I enjoy my sweet potato dish with steak, pinto beans, and jalapeno peppers, my favorite meal. X
Low Calorie Density for Volume Eating
With high water and fiber content relative to calories, sweet potatoes exemplify low calorie density. You can enjoy a large, satisfying serving—think a whole baked sweet potato—for under 200 calories. This volume fills the stomach, triggers stretch receptors, and releases satiety hormones like GLP-1, helping you feel content on fewer total calories. Over time, this supports consistent fat loss without the deprivation that leads to rebound weight gain.
Sweet potatoes are your natural GLP-1 delivery system to lose that belly fats for firm abs.
Additional perks include antioxidants like beta-carotene that combat oxidative stress from excess fat, and anti-inflammatory compounds that may indirectly support metabolic health. Their potassium content helps regulate fluid balance, reducing blood that can mask fat-loss results.
How to Eat Sweet Potatoes for Optimal Fat Loss
Preparation matters to maximize benefits and avoid pitfalls.
Best Cooking Methods
Boiling or steaming preserves the lowest glycemic index (GI around 44-50 when cooled slightly), minimizing insulin response. Roasting with a light spray of oil brings out flavor while keeping calories low. Avoid deep-frying or mashing with added fats, as these raise both GI and calorie count.
Portion Awareness
Though nutritious, sweet potatoes are carb-rich. Stick to 1 medium potato (150-200g cooked) per meal to stay within daily macros. Track intake using an app, especially during fat-loss phases, to prevent accidental surplus. A typical serving provides sustained energy for workouts without overloading calories.
Smart Toppings and Pairings
Skip butter, brown sugar, marshmallows, or creamy sauces that can double the calories. Instead, season with cinnamon, herbs, chili flakes, or a dash of olive oil, I place a few marshmallows on top in the microwave. For a complete fat-loss meal, pair with lean proteins: grilled sirloin steak, chicken breast, turkey, eggs, tofu, or beans. Add non-starchy vegetables like spinach or broccoli and a source of healthy fat such as avocado slices or nuts. Example: A roasted sweet potato topped with black beans, salsa, and grilled chicken creates a balanced, 400-500 calorie meal that keeps you full for 4-5 hours.
Sample Meal Ideas
Breakfast: Mashed boiled sweet potato mixed with Greek yogurt and berries.
Lunch: Sweet potato wedges roasted with paprika alongside baked salmon and asparagus.
Dinner: Stuffed sweet potato with turkey chili and greens.
Snack: Small baked sweet potato with a boiled egg.
Incorporating sweet potatoes 3-5 times weekly can enhance adherence to a deficit diet. Their versatility, affordability, and delicious taste make fat loss feel sustainable rather than restrictive. Combined with strength training, cardio, and adequate sleep, they become a valuable ally in revealing a leaner, healthier midsection.
BAJA MAC FITNESS BOOKS Covering Health, Fitness, Sports, and Faith on Available on Amazon KINDLE
THESE ARE PURCHASED FROM AMAZON KINDLE USE THE BUTTON TO VIEW & PURCHASE ALL OF MY BOOKS IN E-BOOK and PAPERBACK. OR YOU CAN CLICK ON EACH BOOK TO PURCHASE FROM AMAZON KINDLE.
THIS BOOK IS A MUST FOR ANYONE JUST STUDYING THE BIBLE OR THOSE THAT HAVE BEEN READING FOR DECADES!
IF YOU ARE GENERATION X OR Z AND LIKE INDIANA JONES ADVENTURES YOU WILL LOVE THIS BOOK.
THIS BOOK IS AVAILABLE IN eBOOK OR PAPERBACK NOW ON AMAZON KINDLE.
Below, there is a brief description of the content of each of these books to also provide additional data especially for the health, fitness, and sports books.
THESE ARE five OF MY 18
BAJA FITNESS ELEMENTS
If you have back issues as I have, the AB Roller is a better option than Push Ups because of the reduced Cantilever distance from the toes to the knees. It also works the abdominal muscles essential for back health.
IMPORTANT: DO NOT PERFORM YOUR CARDIO WORKOUT THE SAME DAY THAT YOU PERFORM YOUR STRENGTH TRAINING. MY REGULAR ROUTINE IS EXECUTING 3- SETS OF 15-REPS, WITH 30 SECONDS REST BETWEEN SETS. YOU WILL BE ABLE TO PERFORM MORE REPS WITH THE 30 SEC. REST BREAK.
THE BIG ADVANTAGE OF STRENGTH TRAINING THAT CARDIO DOESN’T HAVE IS AFTERBURNER EFFECT. WHEN YOU DO YOUR CARDIO, MAKE SURE YOU REACH YOUR TARGET HEART RATE (THR) = (220- YOUR AGE) X 80% FOR AB FITNESS (BELLY FAT BURN). MY BOOK “BAJA-FITNESS & MAC DIET” CONTAINS MY WORKOUT ROUTINE. PLEASE TAKE A 2-MINUTE WATER BREAK EVERY 15 MINUTES. MY ENTIRE WORKOUT TAKES ME 45- MINUTES TO PERFORM.
NOTE BOXING IS A CARDIO WORKOUT AND MEDICINE BALL IS A STRENGTH TRAINING ELEMENT. I LIKE MEDICINE BALL BECAUSE IT ALLOWS ME TO STRETCH AND DO STRENGTH TRAINING AT THE SAME TIME, LIKE COMBO TRAINING.
DON’T DO YOUR CARDIO and STRENGTH TRAINING ON THE SAME DAY IF YOUR OBJECTIVE IS DEFINITION; IF YOU WANT JUST TONE YES!
WHY RESISTANCE OR STRENGTH TRAINING IS IMPORTANT TO YOUR LONG-TERM HEALTH
to Unlock Youthful Skin with Iron: The Power of Strength Training for Age-Defying Results
Forget expensive creams, serums, or invasive procedures. The most effective way to support vibrant, resilient skin as you age may be simpler—and far more empowering—than you might think: strength training with resistance tools like medicine balls, resistance tubing, dumbbells, or barbells.
When you challenge your muscles with resistance training, they respond by releasing natural growth hormone and other beneficial compounds, including factors that stimulate collagen production. Collagen is the key protein that provides structure, elasticity, and firmness to your skin for an age-defying skin. This process helps repair, rejuvenate, and replace cells at a deeper level, working from the inside out.
How Skin Changes with Age—and How to Fight Back
By our mid-30s, the skin's natural regeneration process, known as epidermal turnover—begins to slow. Cell renewal that once happened relatively quickly takes longer, contributing to dullness, fine lines, and loss of firmness. By our 60s, this process can slow dramatically or appear to stall in many people, accelerating visible signs of aging.
But the aging process doesn't have to be inevitable. Adding regular strength training to your daily routine can help intervene in this process. Research shows that resistance training not only builds muscle but also rejuvenates aging skin by reducing inflammatory factors in the blood, improving dermal thickness, enhancing elasticity, and boosting key extracellular matrix components like biglycan that support collagen and skin structure.
Why "Iron" Beats Topical Solutions
This isn't about iron supplements or becoming a powerlifter. It's about using controlled resistance to tone and strengthen your muscles. Your body becomes its own natural "pharmaceutical factory," producing the hormones and signaling molecules that promote healthier skin without the high cost of anti-aging products that you see advertised.
You don't need a fancy gym. A simple set of dumbbells or a medicine ball is enough to get started. Focus on consistent, moderate sessions that challenge your muscles safely—think functional movements rather than extreme lifts using sets and reps.
Studies back this up: middle-aged participants in resistance training programs saw measurable improvements in skin elasticity, upper dermal structure, and overall thickness compared to those who didn't train with weights.
Real Results at Any Age
At 68 (soon to be 69), I continue to see the benefits firsthand. The photo to the right was taken at my book signing in November 2025. Strength training has helped me maintain not just strength and vitality, but visibly healthier, more youthful-looking skin—without relying on expensive skincare routines or procedures.
Start incorporating resistance work into your daily or weekly movement. Your muscles (and skin) will thank you. It's one of the most accessible, evidence-supported ways to age with strength and confidence—inside and out. Lift smart, stay consistent, and let your body do what it does best: renew and rebuild.
For those over 60, strength training improves bone density where I proved this in my own case. Normally a man my age should have a bone density (scan is called dual energy X-ray absorptiometry (DEXA or DXA) of -1.0 due to the natural process of aging compared to a 30-year-old man. In January of 2026 my was +1.16, even the technician didn’t see a bone density test that high for a man my age.
Besides writing books on Health and fitness, I also write books on espionage and covert missions along with writing books on The Holy Bible to provide a Cliffs Notes, or what I call Field Notes to individuals. This includes books of the Bible to bring a Steven Spielberg, James Mangold, George Lucas, and Indiana Jones-style approach to the stories for young and older audiences whether they be novice or avid readers of the Bible, especially those in Generation X, Y, and Gen-Z. I even dress like Indiana Jones that actually is my customary dress code.
These books are on Amazon Kindle under my name: Charles Boatright.
This was taken after a photoshoot we did for our November 2024 Classic Car & Airshow in our hangar. I am 66 years old. Strength Training provides your body the ability to produce collagen even after age 60. Pumping Iron has better results that anti-aging creams or ointments; and a lot less expensive.
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The BAJA MAC (or Macronutrient) Diet is 80% of your ability to lose weight and inches. This book is based on:
Eat More Protein.
Eat More Fiber.
Eat More Foods with Omega 3, 6, 9 Fatty Acids.
Eat More Complex Carbohydrates.
Limit your Sugar intake to Fructose (Natural Sugar).
Avoid Added Sugar like Glucose (Refined Sugar).
Avoid Simple Carbohydrates (Starches).
Avoid Ultra-Process Foods.
Avoid Soft Drinks.
Avoid those Saboteurs-Type Foods. See Example Left
Eat your meals between 9 am and 6 pm.
Use the Standard Nutrition Label on foods to keep your food selection at or below a MAC (macronutrient) Score of 3.50.
In reviewing these foods that I refer to as Saboteur foods are items, we might not consider them as contributing to weight gain and retention of Fat, but they are among the worse. These are foods that MAC Score is above 5.00. But to lose weight you need to keep the MAC Score at or below 3.50 and eat between 9 am and 6 pm. Also pay close attention to Serving Size. Eating past 6 pm will interfere with your body’s ability to rejuvenate itself during sleep. The other 20% of your ability to lose weight, inches, and years is exercise (Cardio & Strength Training) and maintaining an Active Lifestyle.
MAC Score to identify FOODS below 3.50 that helps reduce Belly Fat and Alzheimer’s:
How the MAC Diet Works: Target Stubborn Belly Fat with Smart Food Choices
The MAC Diet is a straightforward, label-driven approach to nutrition designed to help you shed stubborn visceral belly fat while supporting overall health, including brain protection against conditions like Alzheimer’s.
By learning to read standard nutrition labels, users can calculate or identify a MAC Score (a simple metric based on MACronutrient balance) and choose foods scoring 3.50 or below. These selections prioritize foods that boost metabolism, reduce inflammation, and promote fat burning.
The core principle is increasing intake of protein, fiber, and healthy polyunsaturated and monounsaturated fats (especially Omega-3, Omega-6, and Omega-9 fatty acids) that support skin health and satiety. These nutrients raise the thermic effect of food—your body burns more calories by digesting them—while stabilizing blood sugar and reducing insulin spikes that encourage belly fat storage.
Fatty Fish top the list for belly fat reduction. Rich in Omega-3s, they combat visceral fat effectively. Salmon scores a low 0.865, mackerel 1.923, and sardines 1.545. Aim for 2–3 servings weekly.
Lean Proteins are essential because they require significant energy to digest. Skinless chicken breast (2.08), turkey (0.842), and tofu are excellent choices. Eggs (2.60), sirloin steak (1.590), and ribs (0.7087) also deliver high satiety while preserving muscle during fat loss.
Soluble Fiber Foods like oats, beans (1.97), legumes, and pinto beans keep you full longer, regulate blood sugar, and support gut health to minimize bloating. Pair them with lean proteins for balanced meals.
Probiotic Foods improve the microbiome, which research links to lower abdominal fat. Greek yogurt (0.788), kefir, and sauerkraut (0.951) are powerful allies. Try Greek yogurt in fruit salads instead of sour cream—a common saboteur scoring a high 8.75.
Berries and Raisins provide low-calorie antioxidants and fiber. Blueberries (2.058), strawberries (2.090), raspberries (2.157), and raisins (1.904) make satisfying snacks or desserts. A handful of raisins after a meal is a simple, effective way to curb cravings.
The MAC Diet works by shifting your menu items toward these belly-fat-burning foods while avoiding high-MAC-score items that promote fat storage. Consistent adherence helps reduce inflammation, improves energy, and offers neuroprotective benefits through Omega-3s and antioxidants.
Start reading labels today, choose foods under 3.50, and watch stubborn belly fat melt away while nourishing your body and brain.
If you have back issues, the Tabletop Crunch is an excellent exercise to preform. I have benefited from it myself. I am rehabbing after back surgery and Tabletop has been beneficial. It is also great for your AB’s.
Since I model and produce training videos where the camera can add as much as 15 pounds to me, I depend on my BAJA Fitness & MAC Diet to maintain a healthy waistline in all my photoshoots. Especially in high profile photoshoots like wearing a tux with models in their mid to late 20’s.
Ladies, the BAJA MAC Fitness isn’t just for men, but even more importantly for you as well. It is just as important for women to include strength training along with cardio and aerobics training in your weekly workouts. If you just want tone than combine both strength and cardio training together on the same day.
But if you want muscle definition have separate days that you do strength training and cardio training. Below is Brandy that works out in my gym preforming bench presses:
Ladies, if you want great Glutes and Quads along with firm abdominals preform by preforming Squats.
Ladies, I have to use all my disciple to do the few yoga poses that I preform as part of my warm up. Brandy is preforming the Warrior Pose 2.
This book is on Kindle in E-Book $9.95 and Paperback $28.50. the button below will LINK you ON Kindle TO PURCHASE:
This book provides coaching fundamentals and techniques to improve your golf game, your diet and fitness level by overcoming the typical obstacles, including the aging process. There is no reason why you have to be defined by your age, but can actually defy your age in how you look and feel. In the photograph below, I'm 67 years old, I contribute my age-defying health to my diet, fitness, and having an active lifestyle, like playing golf, flying, welding in my shop, and riding my motorcycle.
Golf, like most sports, isn't just about developing a skill set only, but more about developing muscle memory, the correct mindset, specifically an instinctive mindset. Here's the first mindset to develop- We DON'T Play Golf with Our Conscious Mind.
If your golf swing isn't instinctive, you won't have a golf swing that is consistent where you can hit more fairways and greens to lower your score and lower your frustration level. Without consistency, you can't develop a golf game.
This book is based on four simple concepts to create an instinctive golf game based on:
Develop a Natural and Repetitive Instinctive Routine with simple tasks.
Practice and perform under actual conditions that must exist in both.
Rely on a high degree of: relaxation, confidence, and muscle memory.
Activate the Subconscious mind by focusing, and be able to project or redirect the conscious mind, or perform IN THE STRIKE ZONE.
If your golf swing isn't instinctive you won't have it available to you on the golf course. This is based on 10 Rules of the Subconscious mind listed below. If you want to improve your skills and performance you will have to follow these 10- Subconscious Rules
The 10- Subconscious Rules of the Human Mind:
The subconscious mind does not and must not differentiate between visualizations (practice) and real situations (performance).
The subconscious mind has no concept of time.
The Quicker and longer the subconscious mind believes and proves something, the harder it will be to alter this belief in any way.
Every thought causes a physical reaction. The subconscious mind can't distinguish between a positive or negative thought.
What you expect tends to be realized.
Finding proof of your beliefs strengthens them.
The subconscious mind always prevails in conflicts with the conscious mind.
An idea, once accepted, will remain firmly in place until it is replaced by another.
The greater the conscious effort reduces the subconscious intuitive response.
Suggestions and beliefs can be used to "program" the subconscious mind.
The mindset of Golfer's Sync-Preset Strike Zone APP is in how the practice sessions are set up, based on a batter's box and shot clock, and presetting the wrists allowing the golfer to develop a natural approach to their golf game as in a baseball-type swing. This allows the golfer to use three of their five senses to take over their golf game, (sight, feel, and sound). This allows the golfer to have a normal flow of adrenaline that hardwired their golf game directly into their subconscious mind, based on instincts and habits and no short circuiting the process.
Our adrenaline kicks in the subconscious mind when we focus. This is why you hear coaches continue to stress to their players to focus on their objective; and everything else that comes natural. But anxiety can do what occurs when you start your gas powered lawn mower by flooding the carburetor. Over-anxiety can cause adrenaline to flood the neurological system, causing panic to occur.
THE GOLFER’S SYNC-PRESET STRIKE ZONE APP IS ABOUT TAKING YOUR GOLF SWING FROM THE BATTER’S BOX TO THE TEE BOX AND LIKE THE BASEBALL BATTER PRESET THE WRISTS AS SHOWN ABOVE IN BOTH CASES.
THERE IS A NODULE AT YOUR WRISTS CALLED THE ULNA STYLOID PROCESS WHERE THE GOLFER WANTS TO HINGE AND COCK THEIR WRISTS TO PLACE THEM INTO THE LOCK POSITION. IF THE GOLFER DOES THIS CORRECTLY, 80% OF THE ENTIRE GOLF SWING IS COMPLETED OR SET. I AM DEMONSTRATION THIS IN THE ABOVE VIDEO.
I DID THIS VIDEO BEFORE I LOST MY (42 LBS.) WEIGHT IN 2014. I DID THIS IN ONE TAKE FOR WJTV-12 SPORTS ZONE THAT WAS INTERVIEWING ME ABOUT MY GOLF SWING. I CALL THIS MY HOME DEPOT ORANGE BUCKET CHALLENGE.
NOTE: AT THE END OF EACH PRACTICE SESSION, THE GOLFER NEEDS TO PREFORM A CHALLENGE TO BECOME PART OF THEIR SUBCONSCIOUS MIND.
WE DO NOT PLAY GOLF WITH OUR CONSCIOUS MIND WITH SWING THOUGHTS; BUT WITH OUR SUBCONSCIOUS MIND, NATURAL INSTINCTS. IF YOUR GOLF SWING IS NOT INSTINCTIVE, THEN YOU WON’T BE PLAYING WITH 90% OF YOUR NATURAL ABILITY ON THE GOLF COURSE.
LIKE IN TOP GUN MAVERICK- IF YOU THINK UP THERE YOU ARE DEAD, YOU GOT TO DO- NATURAL INSTINCTS!
The Sayeret Matkal (Sa`yette´ MaT-Kal) Unit was created in 1957 under command of Major Avraham Arnan and was modeled after the British Special Air Service (SAS). The Sayeret Matkal operated under the direct command of the Israeli General Staff. One of the Sayeret Matkal notable missions was on July, 4th, 1976 to rescue hostages that were hijacked on a French flight and flown to Entebbe, Uganda. The raid on Entebbe that consisted of a 29-man Sayeret assault team that was led by Lieutenant Colonel Yonatan Netanyahu, the brother of future Prime Minister Benjamin Netanyahu that was killed during this mission.
This book is based on two fictional characters, Lieutenants Colonel Max Sotenberg and Lieutenants Colonel Yigael Rosenstraus. Lieutenant Colonel Sotenberg and Rosenstraus were in their mid-30's that looked like they had just stepped out of central casting for one of Ian Fleming James Bond, 007, movie series. They were both trained in Krav Maga combat tactics, military strategies, trained in military intelligence, and spoke five different languages.
Their story is set against historical events that took place starting in October of 1993 where these two fictional officers were assigned to Mogadishu, Somalia in 1993. Their primary assignment was to gather intelligence on various terrorist groups in North Africa that could pose a threat to Israel security and assist the United States security forces in Somalia. This was during the U.S. Operation Restore Hope that started out as a humanitarian operation to insure food distribution to the Somalian people to prevent being captured by warlords, like Mohammad Farrah Aidid.
They both served together until they both retired after serving in various high level missions that included operating with U.S. Navy SEAL Teams like in Operation Neptune Spear. This was the raid to neutralize Osama bin Laden. They also worked supporting the CIA in Benghazi, and the U.S. Military in eliminating ISIS, and other various terrorist leaders in the Mid-East up until 2026. Sayeret Matkal members are trained to perform reconnaissance for gathering intel, to destabilize threats like from the Iran Regime by working various resistance groups like the Iran Regime that are the sponsor of terrorism in the Mid-East and North Africa.
I hope this book will give the reader a glimpse into what our various special forces, operators, commandos, and all of our military service personnel do under very dangerous conditions. Their efforts allow people to live in freedom, safety while pursuing life, liberty, and the pursuit of happiness. Their efforts support the natural fact that we all are created equal with the right to reach to live our lives without fear.
Every soldier, sailor, and marine that has experienced war desire is to avoid war if no other options can be achieved. Every military person prepares for war in order to prevent war and maintain the peace and freedoms of others that they serve.
As Isaiah wrote in Isaiah 2:4- ...And they shall beat their swords into plowshares, and their spears into pruning hooks: nation shall not lift up sword against nation, neither shall they learn war any more. But to preserve peace and freedom, nations must be prepared to defend their sovereignty of freedom and peace through strength. As any coach will tell you, the best athlete is one that is the strongest and most fit following their training.
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Joshua and Caleb’s stark differences from the other ten spies that explored The Promise land were developing their mindset of providence. While the ten spies focused on the gauntlet of giants and walls, Joshua and Caleb saw God’s presence as the decisive factor. This perspective aligns with a biblical principle: faith in God that overcomes human impossibilities. The gauntlet of the wilderness wanderings, though a punishment, also served as a refining forge of fire of strength, and conquest that validated Joshua and Caleb’s belief, followed by trust, that leads to faith coming to fruition.
Age-Defying Abilities of Joshua and Caleb
Joshua blessed Caleb and granted him Hebron as his inheritance. True to his word, Caleb, at age 85, with God’s help, drove out the three sons of Anak—Sheshai, Ahiman, and Talmai—and took possession of the land (Joshua 15:13-14). His victory was a fulfillment of the promise made decades earlier, proving that faith and obedience, even in old age, lead to divine providence and success against the odds. This one of many gauntlets that Israel will face in the centuries leading up to their becoming a nation in May of 1948.
If you are either novice or an avid reader of the Bible and how it is tied to both Arabs States and Israel and would like a field note version with background history this is a great resource. you will find this book very useful in your studying of the Bible. This book is like Cliffs Notes-Type reading of the Bible to enhance your understanding.
Caleb’s physical strength at age 85 challenges modern assumptions about aging. His vitality was not merely natural but a testament to a life aligned with God’s purpose. This suggests that spiritual health can sustain physical and mental vigor, a lesson for all generations to take from Caleb. Joshua and Caleb’s legacy endured beyond their lifetimes, influencing Israel’s history and inspiring future leaders like Othniel, Caleb’s nephew, who became the first judge of Israel and Jephthah.
Abraham represents three major religions, Christian, Islam, and Judaism, with lineage to Abraham. Abraham was the father of both Ishmael and Isaac, that both represented twelve tribes.
On May 14, 1948, The United Nation under Resolution 181(referred to as the Partition Resolution) reestablished Israel as a nation according to the borders described in Genesis 15:18 to 21 and portion off land for the Palestinian people consisting of the West Bank and Gaza Strip. This land after World War I was under the control of Great Britain. The Capital of Israel was Tel Vivi until it was moved to Jerusalem on December 06, 2017, under the Executive Order of President Trump that declared Jerusalem as Israel’s Capital.
The facts that I will be presenting here aren't based on Greek Mythology but are based on hard facts that are recorded both in The Bible, as well as, and have been documented in recent history since Palestine was transfer to Great Britain after World War I under the decision of the League of Nations. Then UN Resolution 181 transferred parts of Palestine from Great Britain to form the State of Israel/Palestine that didn’t last even a full day until five Arab countries attacked Israel to push Israelis out of their newly established land.
Usually, based on historical precedence, countries would gain control of other countries by a conflict or war instead of a resolution being issued. Resolution 181 only set the stage for several future conflicts that usually settled differences between countries. Usually, the winner dictates terms to the losing country. This is where the term Insanity comes in with the settlement of the Israel-Palestinian conflict of 1948.
EXCALIBUR Athlete's Forged Performance :
Purpose of EXCALIBUR Athlete's Forged Performance is to encourage families and homeschoolers to establish sports as part of their curriculum for supporting the health of their mind. body, and soul.
Sports offers an unlimited potential for kids of all ages to achieve an active lifestyle for their overall health, fitness, and wellbeing. Sports requires endurance, strength, stamina, flexibility, coordination, agility, balance, accuracy, power, and Speed to reach their full potential in all areas of their life including academics, professional, and developing skills.
What benefits the body, benefits the heart, mind, and soul especially with a fitness routine that has a meditation component.
Sports is a great means to identify deficiencies in children at a young age to be able to correct them before they negatively impact their learning skills.
The biggest impact I hope this book will have is especially on parents that homeschool their children to be able to coach their children in a variety of sports with a health and fitness program for the entire family.
Every person also should be encouraged to start a highly skilled hobby that can later become a second career, like in retirement.
The title of this book, EXCALIBUR Athlete's Forged Excel Performance is based on the importance of Faith based AUTO-APP that allows an athlete to perform in their ZONE. Faith Based AUTO-Type APP is a well-defined developmental technique based on using natural muscle memory skills that has been developed since early childhood. The advantages of AUTO-Type APP Muscle memory skills uses the small quick muscles in the wrists and forearms, called low threshold muscles, to create a high consistent level of instinctive performance.
The Lost Paradise at Kadesh-Barnea:
Moses led the children over a period of 24- months from Goshen, Egypt to Kadesh-Barnea, called the Desert of Paran, where Moses sent 12- spies into the land of Canaan on a reconnaissance mission only with just five directives that was detailed in Numbers 13: 1 through 33:
· The strength and capabilities of the people living in Canaan.
· The brittleness of the soil supporting agriculture.
· The fortification of the major cities.
· The type of vegetation growing for timber.
· Bring back samples of the crops and fruit.
What I would like to note about these five directives, above, none of these directives instructed these spies to return with a determination of GO or NO GO with a vote taken to take possession of the land of Canaan. Moses in verse 20 told the twelve spies- Be of good courage. And bring some of the fruit of the land.” Now it is the season of the first ripe grapes. The twelve spies’ mission was purely reconnaissance of the land of Canaan. There wasn’t a directive to give the spies by Moses the authority to make the determination to abort the mission or not.
In passages from Deuteronomy 1:29 and 30, God gave Moses the assurances that He would go before them and will fight and win the battles for them. Israel would just have to follow as they did through the Red Sea and where God eliminated the entire Egyptian Army.
Ten spies gave a negative report despite God’s promise to fight for them. I guess Israel witnessing God opening the Red Sea to allow Israel to pass on dry land wasn’t good enough for them.
The ten out of the 12 spies in verse 32 gave this report- They gave the children of Israel a bad report of the land which they had spied out, saying, “The land through which we have gone as spies is a land that devours its inhabitants, and all the people whom we saw in it are men of great stature. Ten spies added that we would be grasshoppers compared to the inhabitants of Canaan.
Only Joshua and Caleb were the only two that gave a positive report that with God's going before them can conquer the land in Numbers 13:30 stated- Caleb silenced the people before Moses and said, “We should go up and take possession of the land, for we can certainly do it.”
This book will offer an en depth look from the failure to process the land at Kadesh-Barnea under Moses to when Joshua led the people across the Jordan River after 40 years in the wilderness and the five year period that God delivered the land of Canaan to the children of Israel.
Scar & Sicarius, The Odessa Squad:
In this dance of shadows, Scarlet Banner embodied the alliance's spirit—a Jewish operative and Iranian freedom fighters united against tyranny, echoing Esther's ancient triumph. Operation Odessa Oasis was more than a mission; it was a reckoning, poised to reap the seeds of oppression and sponsor freedom in a land that was a Paris of the Middle East less than a decade prior.
Operation Odessa Oasis was set to start during week four of Scarlet being in country, but there was an abord option if HVT wasn’t in place to capture the Iranian HVT. This was when Scarlet met Navid Mehdi Akbarpour, code name Sicarius, who was an Iranians patriot member. They would work several operations together since Sicarius after the Operation Modern-Day Trojan Horse.
But Scarlet gained expertise during Operation Modern-day Trojan Horse in August of 2024 where Scarlet working with an Iranian Patriot, code name Sicarius, that uncovered what became the Odessa Ledger that contained names, phone numbers, pagers, and walkies-talkies of both Hezbollah and Hamas leaders and their supporters. This would set up of the more audacious covert operation that crippled not one, not two, but three terrorist organization.
MY NEW BOOK- will look at The Old Testament as if you were Indiana Jones on one of his archaeological expedition. This will be great for Generation X, Y, and Gen-Z.
To be released in July of 2026.
This is a great book for both the novice and avid reader of The Holy Bible that wants to understand the context of the characters of the Bible and their impact on their story as recorded in The Old Testament.
This laid the foundation for the New Testament and the lineage of both King David and of Jesus Christ and how faith was the armor of these knights that was forging their faith. What you will find out is the contribution of Arab individuals starting with Abraham and Sarah to Rahab that was a Canaanite to Ruth that was a Moabite that were lineage to King David and Jesus Christ.
For newer generations starting to read the Bible to understand what impact these knights of faith and fortitude that were recorded in the Old Testament. This will provide Generations X, Y, and Gen-Z with the references needed to read the New Testament. I presented it as if you were Indiana Jones on one of his expeditions.
For new readers of the Holy Bible, I would suggest that you start your journey of the New Testament with the Books of John, James, Ephesians, Philippians, and Colossians to start your expedition of the New Testament before reading the entire Bible that I encourage you to do.