Weight Loss Update

So tomorrow is my final weigh in for the 12 week weight loss challenge that myself and several friends have been a part of. 

I'll tell you that this has definitely seen it's share of highs and lows for the last 12 weeks and I'm reaching the point to where I'm glad that there will be some degree of closure. 

So tomorrow I'll be posting a video update to the status that I've been able to achieve through this process. 

In the video I'll also go into what I've done to get there.  I promise that it hasn't been an easy road, but there are ways that YOU can go about it and achieve similar success! 

I'll be posting live on Facebook at Biblical Wellness!  Likely it'll be tomorrow night around 8 or 9pm EST.  

My top 5's and why

Rather than go through some advice that I often do with these posts, I wanted to go through some of my top 5's and why I chose them.

My top 5 exercises: 
1.  Barbell Back Squat.  This exercise, when done heavy enough and for enough reps, hits pretty much everything.
2.  Pull-ups.  Kind of the upper body's version of the squat.  When done well, hit's everything.
3.  Dead-lift.  The "king" of lifts.  Between the break off of the floor and the amount of muscle it hits, can't forget this one.
4.  Pull-over.  I used to like the bench press and whatnot, but now my shoulder pretty much hates those.  These hit much of my upper body, especially in the front.
5.  Barbell Lunges.  Kind of like the back squat, these can get everything.  Plus you have the added bonus of maintaining your balance throughout.

Top 5 proteins: 
1.  Chicken breast.  You really can't go wrong here, versatile and can be made to taste like everything.
2.  Turkey breast.  This honestly tastes better than chicken, but with less versatility.
3.  Tuna.  This is cheap, easy, and honestly you can't go wrong for the amount of protein for the price.
4.  Protein shakes.  I use Arbonne Essentials,  they taste good and you feel full for awhile afterwards.
5.  Steak.  The killer here is the price.  Most of the time it's more expensive than what I had listed above, but it's still amazing.

Top 5 Extras:
1.  Coffee.  Without it, everyone suffers.
2.  Silence.  Surprisingly misunderstood and unappreciated.
3.  Trucks.  My favorite vehicle.
4.  Muay Thai.  What I do when I don't lift.
5.  Podcasts.  How to learn without anything crazy, like spending money.


Finally, my top 1....the Lord Jesus Christ and His teachings.  This is how I want to live my life, and I want to give my life to Him.

Those are some of my top 5's and why I thought them.  I hope you gain something out of it that's useful and valuable.

Another Glimpse, freestyle!

My freestyle boxing workout.  This took place after a day of kicks.   Focusing on my hands work and I definitely made some mistakes, but those can be fixed.  Thanks for watching.  Please "Like" and "Share" this post. 

http://www.facebook.com/BiblicalWellnessCenter
http://martinhubner.arbonne.com

A glimpse into a workout

This entire video is only a brief clip of one of my workouts.  Regarding the circuit, I did 5 rounds of that circuit and with the kicks, another 20 or so minutes on top of that.  Please let me know if you've got questions.  Like & Share this post.  

How to manage your time and do everything!

If you've been following me for awhile, you know that I do a lot on an average day.  While some seem to think that I'm partially superhuman, it's just that I feel like I manage my time pretty well.  So, in light of all this, I wanted to go ahead and break down my day and my suggestions to you to manage your time well so that you can do everything.
My day:

• 5:00-5:30 wake up + magical liquid (coffee)
• Usually checking emails (10-15 min)
• Livestream devotional or prepare content for my Facebook Page  (20-30min)
• Finish or work on any school work that needs to be done (20-30 min)
• Prepare mine & kids' lunches (10-15 min)
• 6:15-6:45; depends on the day, shower and get ready to leave
• 7:00-7:30; Get to work and begin training
• Anywhere from 10-2....workout
• Depends on cancellations, open time periods, etc. 
• Duration sometimes dictates what I'll do
• Short workouts are usually lifting/sprint based
• Long workouts are usually a run (weather permitting)
• 5:00-6:00; Leave work
• 6:00-8:00; Dinner, Kids' bath, Kids' sleep
• Yes, in that order
• 8:00-10/11:00
• Wife time
• School work time
• Live-stream event
• Bed

This is an average day, not including the weekends.  To me this is just the norm, and I couldn't honestly figure out my life if it wasn't this way.  I don't write in a planner or anything, though I do sometimes use a Google Calendar to keep me where I'm supposed to be, like logging in my food or what I'm supposed to be teaching on that particular day.  

My best suggestion is to start off by getting to bed and waking up consistently every single day.  This is one of the most difficult habits to get into and can be the make-it or break-it part of your day.  Next, keep the social media to a low; most of my social time is in the morning because I'm posting or doing whatever for my Biblical Wellness page at that time.  

Since I'm a student (MBA, Liberty University '19) I do my school-work at night when I can have a block of time to knock it out.  Depending on the class, that's 1000-3000 words per week which I can get through fairly quickly, having a MS already helps since I'm fairly familiar with the research process.  Sometimes, I'll be watching whatever we have DVR'd at the same time (kind of like I'm doing as I write this).  So, the take home to this section is to do your tedious/large work at the time that you have the longest period available.  

• Sleep/Wake at consistent times each and every day
• Workout when you can, it's best to do a hard 5 minute workout than none at all
• Keep Social Media at a low, unless you absolutely need to get onto it
• Stretch or do some light workout while watching TV
• Use your longest time-blocks to do your most relaxed work

These are just some suggestions in getting stuff done.  They seem to work for me and I just wanted to pass it along to you.  Now, if you need to write it out and put it into a day-planner, then go ahead; better to do that and be successful than not do it at all.  

If you have questions or need help in your time management, head over to Biblical Wellness on Facebook and shoot me a message.  God Bless!

My weight-loss workouts

Prowler

Since January 26th, if you've been following along, I've been in the midst of a weight loss program.  I've battled my weight off and on for much of my life and it became much more challenging once I had kids.  Granted, it's not because I had the kids myself (high-five to my wife on this one), but because of the sleep deprivation and the change in schedules (kids are chaos). 

I have several workouts I've been working through while engaged in my weight loss journey.  Most of them are cardio, but some weights so that I can maintain some amount of muscle mass.  So here it goes:

• Running (3, 4, & 5 miles so far) = Outside when the sun's out
• SkiErg= A machine by Concept 2 that is similar to a rower, but mimics Cross Country Skiing
• Elliptical= Not my favorite, but burns some calories
• Treadmill= One of my most hated machines, cranking up the incline and going for a rigorous walk
• Prowler= If you're not familiar with this, then you don't want to know
• Jump-rope= Not a fan of double unders, but just some basic footwork & Time
• Boxing/Muay Thai= My favorite fitness, just having the privilege to hit a bag or spar a person is exhilarating
• Weights= Deads, squats, pull-ups, kettle-bell swings.  All the big-boys.  

SkiErg

Often, what I've done is a combination of some of these.  For instance on Tuesday this week I did a circuit of barbell squats and SkiErgs.  Last week was Boxing & Jump Rope.  Some days it's Ski's, Treadmill, Elliptical, and more!  So it depends on what I want that day. 

Regarding the lifting, I only shoot for 1-2 days per week so I can cut mass.  I also integrate it with some of the cardio, but mostly just the ski's.  

Anyway, that's my general workout routine (sort of), seems all over the place, but I do have a rhyme or reason behind everything I do.  But if you need inspiration, take a look at what I put above and begin to work on a plan for you.  It'll change your life.  

Cheat Meals, yes?

The motivation and purpose behind a cheat meal.   Also testing a new intro/outro.  Enjoy!

What I take & What's my plan.

Each and every day are different.  Some are easy and some are hard.  Nutritionally, I modify each day according to a few different things, which I'll tell you below:

• Sundays, Mondays, Thursdays, & Fridays= Atkins level low carb (not full keto, but closer to 50g of carbohydrates on these days.  
• Saturdays & Tuesdays = 24 hour fasts (not eating until dinner)
• Saturdays have the cheat meal to close it all out
• Tuesdays have a normal meal, meaning whatever my wife prepares.  
• Wednesdays have been, at least lately, my normal to high carb day.  

Now, this was after a 2 week ketosis primer (<25g carbs).  It was challenging, but easy to maintain for that short amount of time.  Currently I'm still in weight management mode, but it's much easier with the addition of some carbs.  

My foods generally look like:

• Green vegetables such as broccoli, brussels sprouts, asparagus, bell peppers, celery
• Lean proteins such as chicken, tuna, or eggs.....sometimes red meat (if we have steak leftover)
• When I do have carbs, it's usually sweet potatoes or butternut squash.  

I usually don't eat until 1030 in the morning or later, most days.  On fast days, that's dinner.  

Supplementally, I keep it simple.  There are some daily but some are specific to a day or two.  

• Protein supplements.  My goal is 1g/lbs of body weight, so around 200g per day.  
• Greens supplement.  My fast days need something to preserve muscle mass, so this helps provide vitamins and minerals. 
• BCAAs.  Same thing with the fast days, but it's entire purpose is preservation of muscle. 
• Digestion pre/pro-biotic.  Digestive health, feel better, live better. DAILY

I keep it simple and purposeful for myself.  I've lost about 5 inches or so in the last month and continue to feel and move better every single day.  This took some trial & error and some strategic
planning to fine tune.  I have some other strategies that I employ to keep me on track (my clients too!).  But I wanted to let you all know what I've been doing to get it done.  

1 Month in, my journey

A month into my weight loss journey.  I know it's difficult to imagine someone into fitness struggling with weight, but I promise you that this fight is more prevalent than you realize. 

I hope that this inspires you to change and become better than you are.  

The Power of Supplementation, performance edition

In my previous post, I discussed how supplementation can help improve your diet & nutrition.  This post highlights more of how supplements can boost your performance.

Most athletes view supplements as a way to improve their performance.  In honesty, I thought that too when I first was driving into the field.  The first supplement that I had ever taken was a form of creatine monohydrate called Cell-tec (or Cel-tec, I don't remember exactly).  In any case, I was supplementing with it largely because my friends were and because it seems that what limited knowledge I had at the time was that it was supposed to get me ripped and huge.

Nevertheless, nothing is what it seems.  I can no longer take creatine without becoming violently ill.  It's a rare side effect associated with it's use.  The moment it hits my stomach I vomit, nearly every time.  Pretty terrible if you ask me.  So I go on, not taking it.

My friends & colleagues now can take it without any adverse effect.  Most of them take it so that they can lift more weight or to put on mass.  I envy them to some degree.  The primary effect of supplementing with creatine is an increase in performance, specifically lifting and sprint performance.  One of the major ways that this is accomplished is by increasing the water in the cells, of which is what binds to creatine at a molecular level.

I mentioned in my previous post BCAAs, or Branched Chain Amino Acids, these are amino acids that are primary metabolized in the muscles rather than going through a chain of events to get there.  My primary reason for use is to preserve as much muscle tissue as I can in a caloric deprived state.  I find that in hyper-dosing (a lot of BCAAs), that I don't experience the same degree of soreness as I would otherwise.

Regardless, some supplements are designed to boost performance.  The ones that I had talked about are some of the best out there.  In my next post, I want to discuss the superpower, Omega 3.  

Exercise to live, not live to exercise!

Why do you exercise?  Is it something that helps for you to function throughout a day?  Is it something to relieve stress?  What about just feeling good?  Does it do that?

Do you exercise to function in life or does your life function to exercise?  These are basically opposite of each other.  On the one hand you have the sole purpose of being able to do the things that you love better, on the other hand your purpose is entirely to be better at exercise.  Both of them are valid and both of them are real in many people. 

The majority of us exercise to live.  We enjoy things that aren't related to exercise, at least directly.  I enjoy spending time with my family, reading & writing, and many other things unrelated to exercise.  Exercise, to me, is to make my life easier.  Walking up the stairs in the middle of the night to get one of the kids, or doing work around the house, or even teaching my oldest daughter how to box, are why I exercise.  It makes these tasks easier and more enjoyable.  Though the exercise itself may be very unpleasant. 

A minority lives to exercise.  This is a radically different state of mind.  Probably the best example I can give, and it's not really the best, are the case of many CrossFitters...who spend much of the time discussing workouts, doing workouts, and thinking about the next workout.  There's nothing wrong with this state of mind either, but in my opinion, there's more to life than workouts. 

Now, an even smaller minority is paid to exercise.  These individuals can be seen in many forms, even when they're not being directly paid (in the case of collegiate athletes).  Many receive sponsorships of some kind and these individuals can serve as inspiration to those who do not live to exercise. 

So which do you do?  Exercise to live?  Or live to exercise?  Take some time to think about your answer and why you choose to do what you do.  

The wager

On Friday January 26th, I entered a nationwide contest, with a team of 5.  This wager is to win $10,000. 

In selecting the team, I chose teammates that are very familiar with how to exercise and what works best for their bodies.  We all have several pounds to lose and it doesn't hurt us in that.  Our team name is Dad Bod Heroes, which means that all of us are of course....Dads. 

My weigh in was 220lbs.  About what I thought, but nevertheless a moderately depressing number.  This isn't the heaviest I've ever been, but it is far from the best I've felt.  As I write this, over a week later, I'm down below 215 already.  Most of which was a combination of ketosis and intermittent fasting. 

In the next several weeks, I'll be going through how ketosis works and why the "fad" of this is so popular, even though figure athletes and many others have been doing it for awhile.  I'll also be going through intermittent fasting and why that works.  This is not to say that they're the best, but they generally work to reach a goal. 

The main part of my journey lasts 3 months, with a maintenance of 9 months after.  My target is 190 or below, so wish me luck.   Several weeks into my journey I'll share a time lapse of how I look (via mirror selfie...with pants on!).  So you can follow me in the process. 

How often should you lift?

A question that often arises among my clients is how often should they lift weights.  The answer is actually pretty complicated as each of them are different within their routines, ability, and even training age.  The probl
em is that virtually all advice that has been given is basically correct.   You must adapt it to your circumstance and not conform to what has been given to others. 

I'm an advocate of high frequency training.  This methodology varies the load, sets, reps, speed, and rest within the context of only a few exercises.  For example, I am performing a squat every day workout plan.  I have a client who is performing a dead-lift variation of this plan, but with less variability than mine.  The good part is you know what general movement you'll be performing that particular day, however which variation of that movement is up for grabs. 

Let's go with mine as an example.  It's built off a monthly plan, so for 30 days, I squat.  This goes against conventional wisdom that you should rest a muscle (or group of muscles) each day, but I promise you that you see some major progress each and every week.  The major variations of the squat are Back & Front Squats, though with and without a belt. 

The benefits of this is the exceptional amount of volume that we receive in the training.  We also receive a fair amount of intensity (weight) when we train high frequency.  This allows for some significant response from the muscles and thus an improved body composition and strength.  Before I conclude on the high frequency training, know that most elite level weightlifting programs consist of high frequency training, rather than the 1-2x per week training that most conventional programs suggest.

Now, this isn't suggesting that you should begin to lift the same lift(s) every single day, just that it's an effective method to improve strength & body composition.  Most however do an exercise only 1-2x per week only.  Now, there's some definite merit to this as well, especially in the muscle growth concept (and to some degree, strength).  Muscles need rest to grow, the central nervous system (the thing that's primarily responsible for making you strong) needs rest to improve.  The upside is that you can easily see improvement with 1-2x/week training, however the longer that you have in between training sessions the less practice that you receive and thus the less proficient you are at a particular thing. 

Sometimes training frequency doesn't matter, what matters is that you hit it each and every week.  As you continue, you'll see progress.  Fail to go ahead with training and overthinking it will result in you failing in general.  So even if you only know 1-2 things, go ahead and hit those things each and every day.  You'll see progress, and you'll see proficiency. 

Keep your consistency with your training, if it's every day or every other day or every week.  Your frequency only matters when you're highly trained, but know
that you need to train and train hard to see progress.  

A step inside

Exercise wasn't always my thing.  I was honestly a sort of "fat" kid during my middle school years and I think that those scars are still there decades later.  I look into a mirror and often do not like what I see, even if others disagree with me on that one. 

I wasn't always this way.  When I was much younger, I did Tae Kwon Do and was honestly somewhat fit at the time I was doing it.  It was a move from New York to Pennsylvania that honestly changed me.  As with most kids upon a fairly large move, it was hard to deal with emotionally.  I turned to isolation and eating and it spiraled out of control.  I look back at it now and I see that I would've been considered depressed and likely "medicated" if it were now. 

What originally started the whole thing was the Marine Corps.  I set my sights on that early on and it translated into many of my decisions that I made from that point forward.  I started out in the band (yes...band geek) and this is where I first really saw the weight begin to fall off.  Largely because I was marching around a field for several hours a day 5-7 days per week with a 20(ish)lbs instrument held up near my face.  I also began playing ice hockey during the winter, which allowed for more activity to take place.  The band, at least the motivation as I remember it, was to develop the skills for marching, as Marines do. 

Either my sophomore year or junior year of high school, I began to lift weights and run.  Again, with the Marine Corps as my motivation.  I was pursuing an officer route, which in the end I didn't get, but it drove me hard.  This motivation was more evident my senior year of high school, which I had enlisted a week or so prior.  I spent more time running and lifting, especially working on my pull ups, than before.  My skill set wasn't too high at that point, but I made up for it in enthusiasm and motivation. 

I'll continue my exercise journey next week with the time I spent in the Corps and how it pointed me more on the path that I'm on today. 

Squats, Pull-ups, and some other stuff...

Squats and Pull-ups.  These are definitely my two favorite lifts (yes, I count pull-ups as a lift).  I try and get an attempt on these at least once per week as they make me feel pretty strong and if done well, can crush your metabolism.

Squats are one of most effective and simplest exercises to perform.  You can perform these without weight, holding dumbbells, barbells, and several other methods of supporting additional weight.  When you use weight, you involve your upper body as well as your lower body.  The upper body is the support of the weight while the lower body is what moves the weight.

My favorite type of squat is a low-bar back squat.  Meaning, the bar sit's pretty low on my shoulder blades (it's made some of my friends nervous to spot before).  My least favorite type is honestly the front squat.  Front squats, while effective, are just sucky.  They humble me nearly every time I attempt to perform these terrible bastards.

Pull-ups on the other hand are one of the most difficult exercises to perform.  I had to get good at them for the Marine Corps and since then I've appreciated the difficulty and the value that pull-ups give.  It's one of those exercises that I never want to lose the ability to perform.  There have been times where I've felt that it were close to my unable to perform, usually after a hiatus, but I think the last time I couldn't' do any was in early high school.

Getting to one pull-up is one of the most difficult things for someone unable to perform them to do.  Once you get to 1, it's not too bad.  But getting to one can feel next to impossible.

I tend to take a slightly greater than shoulder width grip, palms out (in is a chin up), start from a dead-hang and pull your chin over the bar (this is a minimum).  There are other versions of this, but this is the most comfortable for me.  I also usually take a dip belt (a belt with a chain) and add some extra weight to make it harder.  The most I've done is +100lbs onto my body weight (for 1), though I tend to go with 45-60lbs.

Finally, sometimes I go with some abdominal exercises, low back/glute/hamstring exercises, and even some "arm" exercises to round out a training session.  Because the abdominal and the low-back muscles are pivotal in most lifts, I try to hit these in each training session.  It's not that they will all of a sudden decrease your fat mass over them, it's because they support the exercises that do.

Squats and pull-ups.  The kings of exercises.  Mastery of these will turn you into a beast.  Stay strong my friends.  

C39H60N8O13

Growth Hormone.  This is usually synonymous with doping or steroid use.  However, your body produces this naturally and it's really important for muscle growth and fat loss.

While you sleep, your body secretes this hormone.  During this time, 2 purposes are fulfilled and they are, healing/muscle growth (especially if you lift), and fat loss.  This secretion while you sleep is much greater than the secretion that you get in the middle of the day, but nevertheless, you can still impact it's magnitude through training.

When I talked about testosterone last week, it was the primary hormone that impacted muscle size and strength through the impact it has on the central nervous system.  Growth hormone, on the other hand, is much more directed towards the muscles themselves rather than the central nervous system.  It's really the trigger that starts a whole cascade of events in the body that leads to growth and fat loss.

Regarding your training, this is where higher repetitions are better.  Sets of 8-12 are ideal, with shorter rest periods.  Adding to that, larger exercises such as squats or deadlifts are better at triggering this release than smaller ones such as dumbbell curls or any abdominal exercise.  Now, you can piggy-back exercises (known as a super-set) of which you'd do a large exercise first and follow immediately by a smaller one to improve the overall effect of the lifts.

Growth hormone is important for overall health, muscle structure, and fat management.  Training to maximize it's impact is purposeful and deliberate, and something that you should strive for within your training regime.

For more help on the subject, contact me.  

My fitness journey

Fitness is not simply point A to point B, it's more like a road map.  There are ups and downs, highs and lows, and everything in between.

My journey has been tumultuous at best.  I started out working out because I had friends that were doing it.  Later it was my desire to succeed in the Marine Corps that drove my fitness.  Through this all, I started out as the "fat kid" though my middle school aged years (our elementary school went up to 7th grade and our high school, at the time, began at 8th grade).  Later I progressed to being sort of the "skinny kid,"  once puberty kicked me in the face.

I began lifting in my friend's garage, with those old cement filled weights and a weight bench.  It was mostly benching, curls, more benching, and more curls.  Later it was a local gym membership and a heavy dosing of machines that filled my time.  Eventually, I learned about the proper way to do free weights and have since loved them.

I've battled with the "fat kid" most of my adult life.  As I've gotten older, I've realized that for me, I need a few things to totally improve my fitness.  These are:

1.  Cardio:  I have a love/hate with cardio, but in the end, without my doing it I chub up.
2.  Weights:  I tend to put on muscle fairly easily, when I lift that is.
3.  Intervals:  While these are good for fat loss, I find that if I devote the majority of my training to them, I don't tend to improve my physique.
4.  Diet:  I tend to work fairly well on a low carbohydrate diet.  Though this winter I'll be experimenting with other forms.

Like many, I am at war with my body.  This war is never-ending.  I have periods that I gain and I have periods that I lose.  Lately, I've been in a better position to improve, but the war has been far from won.

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What is this molecule and why is it important in exercise?  Or, better yet, why is it important to know it's effects?

This is testosterone.

Testosterone is one of the most critical hormones in muscular development and often is overlooked for other things.

My focus with testosterone is not in the anabolic (growth) nature that it provides, but on the effect that it has upon the nervous system.  When bound to a nerve in some way, it increases the Action Potential frequency (action potential is essentially an impulse down the nerve).  When you increase the firing frequency, you typically increase the muscle recruited to perform a task.

When you increase the muscle used to do something, you ultimately increase it's size, strength, and it's power.  It's basically a cascade of events that lead into the ultimate desired goal.  In this case, starting with a hormone and ending with the targeted goal.

Increasing free testosterone is very difficult, more for women than in men, but nevertheless difficult.  A simple way of going about it is to commit to a long-term training plan that over time will increase it some, but depending on the person it could be in large magnitude or in small.

So ultimately, by increasing free testosterone in your body, you'll have the training effect that you likely desire.  Which usually is increased muscle size, strength, and speed, improved fat-burning capabilities, and ultimately a body that you can be proud of.  

Inspiration, one video at a time

On Monday, I was able to get a live stream of one of my workouts done on Facebook.  This workout was something I had thought about for awhile and it all played out well on camera.  Some things to note with the live stream:

1.  There is some idle time, depending on what's going on and my audience, you may see me texting or whatever during that idle time.
2.  I have to move the camera.  Not all of the equipment is located in one spot, such as a squat rack or a pull-up bar.
3.  I'm still learning how to better use live video.  This was my first time on camera in this way, and while it was successful (in my eyes) I'm still working on my comfort level in opening up.
4.  Camera angles are completely based off of what equipment is available.  I at some points had my tablet propped up against a bench or a bucket of chalk.  Just being opportunistic.

I'm going to try and live stream as much as I can.  Because I usually train in a commercial setting, I do need to be careful and mindful of my surroundings so that no one inadvertently get's caught on camera without prior knowledge.  I did have this happen the other day, but I believe you couldn't get much of a view of him.

I hope that you'll tune in frequently and hopefully are inspired by my workouts.  To finally break down what I did the other day it was as follows:

Squats
Pull-ups
Romanian Deadlifts
Banded Push-ups
Battle Ropes

Nothing crazy (maybe?), but I felt good doing it and it was really good to get back in action after a hiatus.  I'll keep posting more frequently regarding my schedule of workouts.  In the meantime, tune into my Facebook group:

https://www.facebook.com/groups/martinhubnerfitness/

A glimpse inside....

I decided on our drive home from the beach that I'll attempt a live-stream of my workouts.  I'm going to start out with Facebook but depending on how that goes, I may attempt with YouTube and/or Instagram.

My decision to do this is to show what I do and what I can do to motivate you.  For this upcoming week, I'll be only using Facebook and thus I have to tell you where to view.

So, to view the live stream please join my facebook group at this link https://www.facebook.com/groups/martinhubnerfitness/

I'll be keeping it public for the time being until it grows  enough to justify turning it private.  Once you decide you want to join, I ask that you look around at your friends list and see if any of them would be interested.

My plan is to go live around noon today, but they'll vary each and every day depending on my schedule.

I look forward to your watching.