facekbook.com/Plyotechnics
The Plyotechnics are back with something amazing!  Fun unreal bodyweight movements in this one pushups, handstand pushups, flips, tornado pushups, muscle ups and more!!!!  Share it if you like it!!!!

An amazing breakdown of this topic by underground wellness, don't want to give it all away, watch the video and you will learn alot, please give me your feedback on this topic!

Here is a simple break down on how to do a Basic Lunge!  This exercise is great for:
Glutes 
Hamstring 
Quads

Increase your Blood Count with these foods

If you’re looking for great foods to increase your blood count here are a few suggestions.  Foods with a great source of iron are animal foods such as beef.  Darker meat tends to have a better source of protein than white meat.

Other great sources of iron other than meat to increase the blood count:

• Vegetables- For example: broccoli, spinach, collards, lima beans, green peas, kidney and black beans.
• Fruit- raisins, prunes, dried figs and apricots
• Breads, Pasta, Cereals- wholegrain bread, pastas, cereals, check the labels to see that it contain 20% or more of the daily value for iron.
• Seeds/Nuts- All seeds and nuts have some iron

• Cook with cast-iron pots and pans. Food will absorb iron from the pot. This works well with acidic foods, such as tomato sauce.
• Foods and drinks that are high in vitamin C help your body get more iron from the food you eat. Orange juice (without calcium) is a good drink to help your body get more iron from food or from iron supplements.
• Foods that are high in calcium make it harder for your body to absorb iron. Do not take an iron supplement or eat iron-rich foods with milk or other calcium-rich foods.
• Coffee, tea, and soda make it harder for your body to absorb iron. Do not take an iron supplement or eat iron-rich foods with coffee, tea, or soda.
• High-fiber cereals make it harder for your body to absorb iron. Do not take your iron supplement at the same time you eat high-fiber cereals.
• Calcium supplements make it harder for your body to absorb iron. Do not take an iron supplement or eat iron-rich foods at the same time you take calcium supplements.
• Remember, it is OK to include milk and other calcium-rich foods in your diet. Just be sure to eat them at different times than you eat iron-rich foods or take an iron supplement.
• If iron supplements upset your stomach or cause constipation, try taking a slow-release form of iron. Look for an iron supplement that is labeled “Slow Fe” or “Slow Iron.” These may cause less stomach upset than regular iron supplements.

Good Iron Supplements

Good iron supplements contain ferrous sulfate, ferrous gluconate, ferrous ascorbate, or ferric ammonium citrate. Check the label and pick a supplement that contains one of these types of iron.

2 servings whole-wheat crackers (choose round or oval crackers) OPTIONAL
Peanut butter, for spreading 
1 banana, sliced
Mini chocolate chips, for decoration
Optional: 
Nutella
Berry jam (any jam that's red)  

DIRECTIONS

Spread a thin layer of peanut butter or Nutella on the crackers.
If not using crackers, spread the peanut butter directly on the bananas. 
Top with one banana slice, and place a mini chocolate chip in the center as a pupil. 
If desired, spread jam over the "eyeball" to give it a bloodshot look. 

Serving Size: 4 snack servings (varies based on type of cracker used)

Nutritional Info

• Servings Per Recipe: 4
• Amount Per Serving
• Calories: 183.1
• Total Fat: 8.7 g
• Cholesterol: 0.0 mg
• Sodium: 96.0 mg
• Total Carbs: 23.4 g
• Dietary Fiber: 3.2 g
• Protein: 3.8 g

Source:  http://recipes.sparkpeople.com/

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The greatest confidence you will have is when you know you put in the proper preparation for what ever your doing!  When you know that you stayed focused, push beyond your limits everyday leading up to that thing you are trying to tackle.  Train hard on the days you don't feel like it, the days that the weather is bad, make time everyday and think about what you are doing it for!!!  When the time comes feel like a champion!  Suffer the pain of discipline or the Suffer the pain of regret!  Stay Fit My Friends 

My movement tells my stories a few fury style functional training moves and freestyle pushups The beauty of doing or having what you love is an amazing thing, that makes you do amazing thing and create beauty because of your passion for it! No matter what you face if you know in your heart its worth it fight, endure the hardtimes, fight for the good times, embrace the journey and never surrender in it!  Your Temple walls make shake but never fall!