Dec 10, 2009 10:06pm

Just basic crunches mostly, helps a lot to fully exhale, then squeeze and hold the contraction. Then, of course, gotta drop the BF so they show, good luck!

Dec 7, 2009 9:06pm

Hi Mersiha, no I don't eat peanut butter, but it should be fine in small quantities. Winco is pretty good about providing nutritional information, just be sure to check that fat is pretty low. Better yet, skip the PB and get your fats from fish oil capsules and whole nuts. Hope this helps, how are your workouts going?

Dec 7, 2009 9:02pm

I stop drinking coffee at 10:30 in the morning but shouldn't be a problem to combine w/NO explode.

Dec 1, 2009 8:27am

Looking great Heidi, keep up the great work!

Nov 28, 2009 9:18am

You bet it can be done!! Best of luck my friend. John

Nov 23, 2009 11:33am

Awesome, keep it rolling.

Nov 19, 2009 3:34pm

Your weight loss has been great, you must be doing something right. Going to the gym today?

Nov 19, 2009 7:10am

Runner, cyclist, triathlete, but mostly been just lifting hard the pas 9 months. Oh yea, and always watch the diet.

Oct 16, 2009 8:29am

Thanks Troy, writing a book now on this very subject, hopefully it will help a few people improve their lives. John

Oct 4, 2009 12:00pm

Hey girl, no, didn't make it, hope you had fun, you're looking fantastic, what's up next for you?

Sep 30, 2009 11:06am

Yea, I saw this new avi of you yesterday, no more whining about abs, your mid-section looks killer. Keep pushing the heavy, low-rep to failure, looks like you're nailing it!

Sep 22, 2009 11:24am

Dolly your new Avi rocks, happy halloween!

Sep 17, 2009 3:45pm

Great job dude, here's to fitness over 50...

Sep 16, 2009 12:48pm

You have a new important role: spread the love by becoming a fitness evangalist!

Sep 10, 2009 10:59am

Thanks Jason, hope all's going well, looks like you've added some mass dude, great job, let me know of any opportunities! John

Sep 2, 2009 10:16am

On rope crunches be sure to fully exhale and smash and hold the contraction until your abs scream for mercy

Sep 1, 2009 11:28am

When is that?

Aug 31, 2009 8:51pm

Hey Kathy, how are you? No shows but possibly doing a shoot with Wendi upcoming, how about you?

Jul 29, 2009 10:29pm

Hey Flo, I am good, hope you are too. Good for you on taking supps, keep the calories and carbs low and keep the protein high, work that booty hard in the gym and you will keep goin' in the direction you want, let me know how it goes, u b aaawwesome... John

Jul 27, 2009 7:03pm

Thanks Celia, looking good yourself, keep up the good work!