Whoa! Lightbulb!

Big change to pre-workout protocol, thanks to the book Core Performance.

Foam Roll

Forward Lunge/Forearm to Instep 1 x 5 (each leg)
Backward Lunge with Twist 1 x 5 (each leg)
Calf Stretch 1 x 10 (each leg)
Hand Walk 1 x 5
Lateral Lunge 1 x 5 (each leg)
Drop Lunge 1 x 5 (each leg)
Leg Swings 1 x 10 (each leg)

Typical warm-ups to the working sets.

H2Overnight

One thing that should be consumed before bed, which most people don't consume, is water. Growth hormone is released at night, which makes it a peak time for protein metabolism in your cells. The whole machinery of protein manufacturing, muscle repair, and immune system bolstering occurs most effectively when cells are properly well-hydrated. When a cell is not volumized with water, this entire process becomes degraded. This is why you want water in your body 24/7, even as you sleep.

Eat Slower

Ever wonder why you still feel hungry after eating a good amount of food, then to realize you feel completely bloated and can't stand up straight? People who are overweight almost always eat really fast. This causes them to outrace their body's fullness signals. They shove in calorie after calorie before their brain registers that they have even eaten. A couple of ways to slow yourself down is to just pay attention to the fact that you are eating. When you get accustomed to that then you can watch tv, read the paper, surf the web, anything else but just be sure to slow yourself down.