For the end of November I bought some battle ropes after watching Physical Asia on Netflix. I thought I was getting stronger but wow battle ropes kick my butt... If I ever do any physical competitions, I think I need to keep on doing battle ropes box jumps training.

If you haven't already, check in with us and post on how this month is going on your cardio goals. XFIT is here to help you stay accountable on your fitness goals. For me, I have been stepping it up by using the stair stepper exclusively at the gym for post workout cardio and for some pre workout warmups. Also I use my desk treadmill while I work and after meals unless I want to do a short walk outside. I hope you all are having a great November. And remember GPS as you go into this family holiday season for each meal consider your first plate being exclusively greens and proteins, then your next plate being protein and carbs/fats. It may even be helpful to let your family know especically those who struggle with digestion. Your digesion will thank you! Here is a great newer Lance video: https://youtu.be/axre-BHFsgY?si=TS9QYWVvWny4kVuV And if you haven't followed Lance/Xfit on Instagram here his is link: https://www.instagram.com/king_fit_83?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Great day so far. Awesome back workout with my wife. We are planning to keep going on walks after each meal at least a mile. Made sure to get in cardio around the workout. Feeling solid. 184 pounds getting closer to my goal of 200.

On the workout app I did not finish the last triset however, I worked at a garden for 4 hours in a deep squat nearly the entire time planting flowers. So after getting exhausted finishing the second tricep I felt accomplished on my leg day due to a long period of time in deep squat from earlier.

I wanted to mention that I've been feeling at the top of my game lately when it comes to strength and speed. Doing XFit at the advanced level has brought me to a point where I have similar energy to my highschool days. For those who don't know I do medieval combat sports. Jacksonville is where the sport started and has some of the top fighters in the sport. Well lately I've had such energy on the field that I've been simply out pacing and out maneuvering them. The last practice I even wore my armor adding an extra 40 lbs to my weight and was still pacing through lem like a wide receiver in football. 💪 My energy capacity has skyrocketed and I am very happy!