Lose Fat, Not Faith

Elevation chart

Thu, 05 Apr 2007 12:47:21 EST

Elevation chart of long run.Elevation chartElevation chart of long run.

Vacuum and arms

Wed, 31 Jan 2007 01:48:54 EST

Jeremy Likness at 190 performing a stomach vacuumVacuum and armsJeremy Likness at 190 performing a stomach vacuum

DietPower Chart

Thu, 05 Apr 2007 12:42:41 EST

Chart from DietPower software showing goals.DietPower ChartChart from DietPower software showing goals.

Mr. Whitley

Thu, 20 Sep 2007 02:37:23 EST

The talented Mr. WhitleyMr. WhitleyThe talented Mr. Whitley

Tasty Brownies

Sat, 14 Jul 2007 01:18:07 EST

Healthy and all natural, from Lizzie Marie's Cuisine!Tasty BrowniesHealthy and all natural, from Lizzie Marie's Cuisine!

Lizzie Marie with Chef Rocco Dispirito

Fri, 16 Nov 2007 02:27:27 EST

Lizzie Marie with Chef Rocco at the 2007 Taste of Atlanta Lizzie Marie with Chef Rocco DispiritoLizzie Marie with Chef Rocco at the 2007 Taste of Atlanta

Ed Orlowski and Jeremy Likness

Sat, 27 Jan 2007 17:46:44 EST

Friend, business partner and coaching client Ed OrlowskiEd Orlowski and Jeremy LiknessFriend, business partner and coaching client Ed Orlowski

Jeremy with wife Doreen

Wed, 31 Jan 2007 01:46:38 EST

Dressed up for a Valentine Day dateJeremy with wife DoreenDressed up for a Valentine Day date

Kennesaw Mountain

Thu, 05 Apr 2007 12:47:43 EST

The trail I run on at Kennesaw Mountain.Kennesaw MountainThe trail I run on at Kennesaw Mountain.

Abdominal Exercise: Full Leg Raise End Position

Sun, 25 Feb 2007 17:00:43 EST

This is the end position for the full leg raise. You bring your legs all the way over your head. Remember, however, that you still must lower in a controlled fashion, taking two full seconds to return to the start position. If you find yourself "falling" then count that set as over with and attempt more reps the next workout. Abdominal Exercise: Full Leg Raise End PositionThis is the end position for the full leg raise. You bring your legs all the way over your head. Remember, however, that you still must lower in a controlled fashion, taking two full seconds to return to the start position. If you find yourself "falling" then count that set as over with and attempt more reps the next workout.

Stretch: Chest Stretch (Position 3)

Sat, 24 Feb 2007 16:01:23 EST

Chest Stretch (Position 3) – step farther away from the frame, extending the arm almost straight, then repeat the motion from the previous stretch.Stretch: Chest Stretch (Position 3)Chest Stretch (Position 3) – step farther away from the frame, extending the arm almost straight, then repeat the motion from the previous stretch.

Bridge on the Silver Comet Trail

Mon, 19 Feb 2007 00:20:52 EST

My favorite bridge to run through on the trail ... most of my runs are timed so I eat half a Clif Bar on the other sideBridge on the Silver Comet TrailMy favorite bridge to run through on the trail ... most of my runs are timed so I eat half a Clif Bar on the other side

Carmen Garcia with Jeremy Likness

Wed, 31 Jan 2007 01:47:22 EST

Posing with Carmen Garcia at the GNC Atlanta bodybuilding eventCarmen Garcia with Jeremy LiknessPosing with Carmen Garcia at the GNC Atlanta bodybuilding event

Abdominal Exercise: Start Position

Sun, 25 Feb 2007 17:02:29 EST

This is the start position. It is the same for all exercises. When you start doing the full leg raises, you might start hanging with your hands rather than the abdominal straps, depending on which is easier. Abdominal Exercise: Start PositionThis is the start position. It is the same for all exercises. When you start doing the full leg raises, you might start hanging with your hands rather than the abdominal straps, depending on which is easier.

Abdominal Exercise: Vertical Scissors

Sun, 25 Feb 2007 16:59:53 EST

To perform the vertical scissors, you must start with a full leg raise. You stay at the inverted position. You start with your legs together then spread them wide, as illustrated. You then close your legs to complete the rep. Do not return to the hanging position until all of your reps are completed. Your abdominal muscles will stay continually contracted to stabilize your body in the inverted position as you perform the reps. Abdominal Exercise: Vertical ScissorsTo perform the vertical scissors, you must start with a full leg raise. You stay at the inverted position. You start with your legs together then spread them wide, as illustrated. You then close your legs to complete the rep. Do not return to the hanging position until all of your reps are completed. Your abdominal muscles will stay continually contracted to stabilize your body in the inverted position as you perform the reps.

Form: Proper Standing Form for Back

Sun, 04 Feb 2007 15:22:02 EST

Keep your chest up and out at all times and look straight ahead. The illustration left demonstrates improper form – slumped over, back rounded, legs locked. The illustration on the right demonstrates proper form – chest up and out, looking straight ahead, rear pushed out to shift center of gravity, and legs slightly bent (exaggerated in this illustration). Note the slight curvature of the lower back.Form: Proper Standing Form for BackKeep your chest up and out at all times and look straight ahead. The illustration left demonstrates improper form – slumped over, back rounded, legs locked. The illustration on the right demonstrates proper form – chest up and out, looking straight ahead, rear pushed out to shift center of gravity, and legs slightly bent (exaggerated in this illustration). Note the slight curvature of the lower back.

Form: Proper Seated Form

Sun, 04 Feb 2007 15:20:57 EST

Do not slump into the chair, as in the illustration. Instead, keep the chest up and out. With proper form, most people will find that their lower back does not touch the chair, as a slight curve will be present. Also note that the shoulders are pulled back, chest is up and out, and knees are over the ankles. With most exercises, your knees should be over your ankles and the same height as your hips.Form: Proper Seated FormDo not slump into the chair, as in the illustration. Instead, keep the chest up and out. With proper form, most people will find that their lower back does not touch the chair, as a slight curve will be present. Also note that the shoulders are pulled back, chest is up and out, and knees are over the ankles. With most exercises, your knees should be over your ankles and the same height as your hips.

Spider Web Cupcakes

Mon, 29 Oct 2007 11:12:59 EST

Spider Web Cupcakes for HalloweenSpider Web CupcakesSpider Web Cupcakes for Halloween

Dead-lift

Mon, 02 Apr 2007 21:05:40 EST

Jeremy Likness performing a dead-lift at the inaugural WishLift charity event in Evansville, Indiana (November 2000).Dead-liftJeremy Likness performing a dead-lift at the inaugural WishLift charity event in Evansville, Indiana (November 2000).

Jeremy Likness Before and After 65 pounds

Sat, 27 Jan 2007 17:36:52 EST

From 245 to 180 poundsJeremy Likness Before and After 65 poundsFrom 245 to 180 pounds

Abdominal Exercise: Parallel Leg Raise End Position

Sun, 25 Feb 2007 17:01:17 EST

This is the end position for the parallel leg raise. It is similar to the knee raise, except that you keep your legs fairly straight (not locked, but only slightly bent). Abdominal Exercise: Parallel Leg Raise End PositionThis is the end position for the parallel leg raise. It is similar to the knee raise, except that you keep your legs fairly straight (not locked, but only slightly bent).

Stretch: Lunge

Sat, 24 Feb 2007 16:15:05 EST

Lunge – from the previous stretch, place your hands on your head. Keeping your chest up and out to align the spine, take a long step forward and lunge. Keep your knee above and behind your forward ankle. Push your hips towards the floor to stretch your forward quad and your rear glutes and hamstrings at the same time.Stretch: LungeLunge – from the previous stretch, place your hands on your head. Keeping your chest up and out to align the spine, take a long step forward and lunge. Keep your knee above and behind your forward ankle. Push your hips towards the floor to stretch your forward quad and your rear glutes and hamstrings at the same time.

Lizzie Marie with Commissioners

Fri, 16 Nov 2007 03:10:20 EST

From left to right: Doreen Likness, Deputy Commissioner Terry Coleman, Assistant Commissioner Oscar Garrison, Commissioner Tommy Irvin (Lizzie Marie in front)Lizzie Marie with CommissionersFrom left to right: Doreen Likness, Deputy Commissioner Terry Coleman, Assistant Commissioner Oscar Garrison, Commissioner Tommy Irvin (Lizzie Marie in front)

Tasty Tidbits Class

Fri, 28 Mar 2008 00:40:15 EST

Having a delicious time!Tasty Tidbits ClassHaving a delicious time!

ING Georgia Marathon

Mon, 26 Mar 2007 13:17:11 EST

Picture of me at 4am preparing to run the inaugural ING Georgia MarathonING Georgia MarathonPicture of me at 4am preparing to run the inaugural ING Georgia Marathon

Make-a-Wish Foundation

Sat, 27 Jan 2007 17:56:24 EST

Jeremy Likness posing with the team for the Make-a-Wish event he coordinated in AtlantaMake-a-Wish FoundationJeremy Likness posing with the team for the Make-a-Wish event he coordinated in Atlanta

Stretch: Back Stretch (Position 2)

Sat, 24 Feb 2007 16:13:10 EST

Back Stretch (Position 2) – moving from the original position, straighten your legs and attempt to grab your ankles (you may grab lower if you are not yet flexible enough to reach your ankles). Without rocking, pull your legs down towards your torso, focusing on the stretch in your lower back.Stretch: Back Stretch (Position 2)Back Stretch (Position 2) – moving from the original position, straighten your legs and attempt to grab your ankles (you may grab lower if you are not yet flexible enough to reach your ankles). Without rocking, pull your legs down towards your torso, focusing on the stretch in your lower back.

Scott Nelson and Jeremy Likness

Sat, 27 Jan 2007 17:55:02 EST

Former Body-for-LIFE champion and author of the famous "Abs Boot Camp" Scott Nelson with Jeremy at the inaugral WishLift event in 2000Scott Nelson and Jeremy LiknessFormer Body-for-LIFE champion and author of the famous "Abs Boot Camp" Scott Nelson with Jeremy at the inaugral WishLift event in 2000

Exercise: Lying Triceps Extensions

Thu, 22 Feb 2007 01:26:54 EST

These may be performed seated, standing, or lying. In all cases, your knees should remain over your ankles and your chest up and out to align the spine. Raise your arms over your head, so that your elbows are either directly above your shoulders or slightly behind them (i.e. over your head). The standard grip is with your wrists the same distance apart as they are when hanging naturally by your sides, and palms facing up and away from your body. Bend at the elbow and lower the bar over your head as far as it will comfortably go without your elbows moving. Contract your triceps and drive the bar back to the start position. Some people prefer lockout in this exercise; we prefer a slightly bend to keep constant tension on the muscle and off the elbow joint. A reverse grip would be with palms facing in or towards you.Exercise: Lying Triceps ExtensionsThese may be performed seated, standing, or lying. In all cases, your knees should remain over your ankles and your chest up and out to align the spine. Raise your arms over your head, so that your elbows are either directly above your shoulders or slightly behind them (i.e. over your head). The standard grip is with your wrists the same distance apart as they are when hanging naturally by your sides, and palms facing up and away from your body. Bend at the elbow and lower the bar over your head as far as it will comfortably go without your elbows moving. Contract your triceps and drive the bar back to the start position. Some people prefer lockout in this exercise; we prefer a slightly bend to keep constant tension on the muscle and off the elbow joint. A reverse grip would be with palms facing in or towards you.

Jamaica Blue Mountain

Mon, 02 Apr 2007 21:10:13 EST

Posing after biking down the Blue Mountain in Jamaica.Jamaica Blue MountainPosing after biking down the Blue Mountain in Jamaica.

Stretch: Hamstring Stretch

Sat, 24 Feb 2007 16:12:44 EST

Hamstring Stretch – lie on your back and bend one knee. Try to keep the other leg straight and raise it towards your head (try to bring your knee to your torso). If you cannot reach your ankles, use a towel to pull your leg through the stretch.Stretch: Hamstring StretchHamstring Stretch – lie on your back and bend one knee. Try to keep the other leg straight and raise it towards your head (try to bring your knee to your torso). If you cannot reach your ankles, use a towel to pull your leg through the stretch.

Exercise: Arnold Press

Sun, 04 Feb 2007 15:20:12 EST

Grasp a dumbbell in each hand and place your upper arms at your sides. Bend at the elbow so you are holding the dumbbells upright, palms facing in (towards yourself). Begin to raise the dumbbells, at the same time rotating your palms out. When the dumbbells are at the level of the top of your head, your palms should be facing each other (this is known as “neutral”). At the top of the movement, your palms should be facing out and your wrists should be directly over your shoulders.Exercise: Arnold PressGrasp a dumbbell in each hand and place your upper arms at your sides. Bend at the elbow so you are holding the dumbbells upright, palms facing in (towards yourself). Begin to raise the dumbbells, at the same time rotating your palms out. When the dumbbells are at the level of the top of your head, your palms should be facing each other (this is known as “neutral”). At the top of the movement, your palms should be facing out and your wrists should be directly over your shoulders.

Control Dill: Hip Joint

Sat, 24 Feb 2007 16:18:25 EST

Hip joint – lie on your side and rest your head on your arm. Place the hand of your topside arm on your hip. Bend slightly at your knees. Keeping your ankles together as a pivot point, raise and rotate your top side leg slowly but firmly as far as it will go. Use your hand to feel your muscles squeeze and control the joint. Control Dill: Hip JointHip joint – lie on your side and rest your head on your arm. Place the hand of your topside arm on your hip. Bend slightly at your knees. Keeping your ankles together as a pivot point, raise and rotate your top side leg slowly but firmly as far as it will go. Use your hand to feel your muscles squeeze and control the joint.

Free Range Chickens Prepared

Sun, 28 Oct 2007 14:43:52 EST

The prepared chickensFree Range Chickens PreparedThe prepared chickens

Atlanta Half Marathon

Thu, 05 Apr 2007 12:40:29 EST

Elevation chart for the Atlanta half marathonAtlanta Half MarathonElevation chart for the Atlanta half marathon

Stretch: Rear Shoulder Stretch

Sat, 24 Feb 2007 15:49:50 EST

Rear Shoulder Stretch – hand one arm by your side. Now, bend at the elbow and place your hand behind your back, bending at the elbow. Move the hand as far across your midline as possible. Then, grasping with the other hand or using a towel, pull the arm upwards to stretch the shoulder.Stretch: Rear Shoulder StretchRear Shoulder Stretch – hand one arm by your side. Now, bend at the elbow and place your hand behind your back, bending at the elbow. Move the hand as far across your midline as possible. Then, grasping with the other hand or using a towel, pull the arm upwards to stretch the shoulder.

Exercise: Seated Lat Pulldown

Mon, 05 Feb 2007 01:05:32 EST

Sit in the chair. Keep your chest up and out to align your spine. Legs are either bent or locked underneath a support for heavy weights. Start either beneath or slightly behind the pull-down bar. Your arms should be over your head with a slight bend (do not lock them out!). Bring your shoulder blades together (scapular retraction) and keep them retracted during the entire rep. Focus on pulling from your back and lower the bar to the top of your chest, just below the base of your neck. Keep your chest up and out during the entire rep. Return the bar to the original position, again not allowing your arms to lock out. A standard grip is one where your arms form a right angle when your upper arms are parallel to the floor. In other words, when your elbows are the same height as your shoulders, they should be directly underneath your wrists. A wide grip is anything wider than the standard grip. A narrow grip can typically be defined by extending your thumbs and sliding your hands together until the tips of your thumbs touch – this is the width for a narrow grip. When performing these behind the neck, pull the bar to the top of your upper back or the base of the back of your neck.Exercise: Seated Lat PulldownSit in the chair. Keep your chest up and out to align your spine. Legs are either bent or locked underneath a support for heavy weights. Start either beneath or slightly behind the pull-down bar. Your arms should be over your head with a slight bend (do not lock them out!). Bring your shoulder blades together (scapular retraction) and keep them retracted during the entire rep. Focus on pulling from your back and lower the bar to the top of your chest, just below the base of your neck. Keep your chest up and out during the entire rep. Return the bar to the original position, again not allowing your arms to lock out. A standard grip is one where your arms form a right angle when your upper arms are parallel to the floor. In other words, when your elbows are the same height as your shoulders, they should be directly underneath your wrists. A wide grip is anything wider than the standard grip. A narrow grip can typically be defined by extending your thumbs and sliding your hands together until the tips of your thumbs touch – this is the width for a narrow grip. When performing these behind the neck, pull the bar to the top of your upper back or the base of the back of your neck.

Jeremy Likness chest at 178 pounds

Sat, 27 Jan 2007 17:40:03 EST

Chest shot at 7 percent body fatJeremy Likness chest at 178 poundsChest shot at 7 percent body fat

Control Drill: Scapular Retraction

Sat, 24 Feb 2007 16:18:54 EST

Scapular Retractions – grasp light dumbbells (5 pounds) in both arms. Lie face down on a bench. Bring your arms up as far as they will go, in a rowing motion (bending at the shoulder and elbow). Now, keep this “upper” position, and focus on squeezing your shoulder blades together. Hold the squeeze for a full second then relax without lowering the arms. Repeat this ten or more times. Control Drill: Scapular RetractionScapular Retractions – grasp light dumbbells (5 pounds) in both arms. Lie face down on a bench. Bring your arms up as far as they will go, in a rowing motion (bending at the shoulder and elbow). Now, keep this “upper” position, and focus on squeezing your shoulder blades together. Hold the squeeze for a full second then relax without lowering the arms. Repeat this ten or more times.

Lizzie Marie with Chef Carlin

Sun, 26 Aug 2007 14:49:07 EST

Lizzie Marie attended a Summer Snacks cooking class hosted by The Cook's Warehouse www.cookswarehouse.com in Decatur, Georgia led by Chef Carlin. Lizzie Marie with Chef CarlinLizzie Marie attended a Summer Snacks cooking class hosted by The Cook's Warehouse www.cookswarehouse.com in Decatur, Georgia led by Chef Carlin.

Fizzy Fruit

Fri, 28 Mar 2008 00:43:11 EST

Fizzy Fruit and Yogulicious CupsFizzy FruitFizzy Fruit and Yogulicious Cups

Rocco on Stage

Fri, 16 Nov 2007 02:26:51 EST

Chef Rocco Dispirito on stage at the 2007 Taste of AtlantaRocco on StageChef Rocco Dispirito on stage at the 2007 Taste of Atlanta

Jeremy Likness abdominal shot

Sat, 27 Jan 2007 17:40:42 EST

Jeremy Likness at 178 pounds 7 percent body fat showing absJeremy Likness abdominal shotJeremy Likness at 178 pounds 7 percent body fat showing abs

Kennesaw Mountain Running Route

Sun, 08 Apr 2007 21:29:01 EST

Satellite image of the full 16.4 mile course on Kennesaw Mountain.Kennesaw Mountain Running RouteSatellite image of the full 16.4 mile course on Kennesaw Mountain.

Stretch: Lower Back Stretch

Sat, 24 Feb 2007 16:16:28 EST

Lower Back Stretch – starting in the position from the previous stretch, bend the stretched leg at the knee. Grab your knee with the opposite side hand and pull up and towards the floor to increase the stretch on your glutes, hamstrings, and lower back.Stretch: Lower Back StretchLower Back Stretch – starting in the position from the previous stretch, bend the stretched leg at the knee. Grab your knee with the opposite side hand and pull up and towards the floor to increase the stretch on your glutes, hamstrings, and lower back.

Ian King and Jeremy Likness

Sat, 27 Jan 2007 17:53:33 EST

Jeremy Likness with Australian physical preparation legend Ian King receiving an award for building the USANA businessIan King and Jeremy LiknessJeremy Likness with Australian physical preparation legend Ian King receiving an award for building the USANA business

Dr. Myron Wentz and Jeremy Likness

Sat, 27 Jan 2007 17:51:34 EST

Dr. Myron Wentz, founder of USANA Health Sciences, with Jeremy Likness at a conventionDr. Myron Wentz and Jeremy LiknessDr. Myron Wentz, founder of USANA Health Sciences, with Jeremy Likness at a convention

Snow on the Silver Comet

Mon, 19 Feb 2007 00:20:16 EST

Just a tiny patch of snow I found on my run, found it amusing to see in Atlanta in late February.Snow on the Silver CometJust a tiny patch of snow I found on my run, found it amusing to see in Atlanta in late February.

Exercise: Seated Cable Row

Thu, 22 Feb 2007 01:18:17 EST

Start sitting on the floor or a pad. Feet should be proper against the machine. Your legs should be slightly bent. Keep your chest up and out for proper alignment of the spine. Grasp the bar or rope, then squeeze your shoulder blades together (scapular retraction) and maintain this for the entire rep. Pull the bar or rope towards you, keeping your forearms parallel to the ground and elbows in tight by your sides. Stop when your wrists are just touching your torso. Do not lean forward our backwards during this movement – your torso should remain erect with your shoulders directly over your hips. A typical grip is with your palms facing each other. You may use a palms-down or palms-up grip. A standard grip distance is the distance between your wrists when your arms are hanging naturally by your sides. Anything inside of this is a narrow-grip, and anything outside of this is a wide-grip. Exercise: Seated Cable RowStart sitting on the floor or a pad. Feet should be proper against the machine. Your legs should be slightly bent. Keep your chest up and out for proper alignment of the spine. Grasp the bar or rope, then squeeze your shoulder blades together (scapular retraction) and maintain this for the entire rep. Pull the bar or rope towards you, keeping your forearms parallel to the ground and elbows in tight by your sides. Stop when your wrists are just touching your torso. Do not lean forward our backwards during this movement – your torso should remain erect with your shoulders directly over your hips. A typical grip is with your palms facing each other. You may use a palms-down or palms-up grip. A standard grip distance is the distance between your wrists when your arms are hanging naturally by your sides. Anything inside of this is a narrow-grip, and anything outside of this is a wide-grip.

Stretch: Calf Stretch

Sat, 24 Feb 2007 16:08:25 EST

Calf Stretch – start with your arms stretch beneath you as if you were going to perform push-ups. Cross one leg over the other. Now push the heel of the straight leg towards the floor to stretch the calf muscle.Stretch: Calf StretchCalf Stretch – start with your arms stretch beneath you as if you were going to perform push-ups. Cross one leg over the other. Now push the heel of the straight leg towards the floor to stretch the calf muscle.

Dip Station

Sat, 27 Jan 2007 17:39:23 EST

Jeremy Likness doing dipsDip StationJeremy Likness doing dips

Stretch: Hip Flexor Stretch (Position 2)

Sat, 24 Feb 2007 16:14:43 EST

Hip Flexor Stretch (Position 2) – starting from the position from the previous stretch, straighten your torso and align the spine by pushing the chest up and out and looking straight ahead. Now, drop your hips again towards the floor to further stretch the hip flexor.Stretch: Hip Flexor Stretch (Position 2)Hip Flexor Stretch (Position 2) – starting from the position from the previous stretch, straighten your torso and align the spine by pushing the chest up and out and looking straight ahead. Now, drop your hips again towards the floor to further stretch the hip flexor.

Illustration: Heavy squat

Wed, 31 Jan 2007 02:01:42 EST

A heavy squat going just below parallelIllustration: Heavy squatA heavy squat going just below parallel

15 Mile Elevation

Sun, 07 Oct 2007 21:01:06 EST

Elevation chart for 15 mile run15 Mile ElevationElevation chart for 15 mile run

Kennesaw Mountain Elevation

Sun, 08 Apr 2007 21:28:22 EST

Elevation chart showing my 16 1/2 mile run at Kennesaw mountain. It was just over 6 miles spend climbing for a total of 2,374 feet of elevation change.Kennesaw Mountain ElevationElevation chart showing my 16 1/2 mile run at Kennesaw mountain. It was just over 6 miles spend climbing for a total of 2,374 feet of elevation change.

Stretch: Glute/Pretzel Stretch

Sat, 24 Feb 2007 16:11:22 EST

Glute/Pretzel Stretch – lie on your back. Take one your legs (for example, the left leg) and bend at the knee. Now, take the right leg and bend at the knee and cross it over the first leg, so your right ankle is over your left knee. Place your right hand on your left knee, and your left hand behind your right knee (refer to the illustration). Pull up and towards your chest to stretch the glutes and hamstrings. This stretch has three positions. After the first position, move your hand to your shin and pull again. The third position is with your hand on your ankle. Try to keep the left foot in contact with the right thigh in the last two positions.
Stretch: Glute/Pretzel StretchGlute/Pretzel Stretch – lie on your back. Take one your legs (for example, the left leg) and bend at the knee. Now, take the right leg and bend at the knee and cross it over the first leg, so your right ankle is over your left knee. Place your right hand on your left knee, and your left hand behind your right knee (refer to the illustration). Pull up and towards your chest to stretch the glutes and hamstrings. This stretch has three positions. After the first position, move your hand to your shin and pull again. The third position is with your hand on your ankle. Try to keep the left foot in contact with the right thigh in the last two positions.

Exercise: Push-up

Sat, 21 Apr 2007 14:36:32 EST

Place hands just outside of shoulder width apart. Legs are extended parallel to the ground with feet flexed. Only points of contact to the ground are hands and balls of feet. Start is arms extended in a plank position. Tilt head slightly to look forward instead of directly at the ground. Lower in a controlled fashion, keeping body straight, until chin or chest just barely touch the ground (try not to lay down), then extend arms again to return to the start position. Exercise: Push-upPlace hands just outside of shoulder width apart. Legs are extended parallel to the ground with feet flexed. Only points of contact to the ground are hands and balls of feet. Start is arms extended in a plank position. Tilt head slightly to look forward instead of directly at the ground. Lower in a controlled fashion, keeping body straight, until chin or chest just barely touch the ground (try not to lay down), then extend arms again to return to the start position.

2007 Taste of Atlanta Mural

Fri, 16 Nov 2007 02:28:42 EST

A painting performed live at the 2007 Taste of Atlanta2007 Taste of Atlanta MuralA painting performed live at the 2007 Taste of Atlanta

Le Cordon Bleu

Fri, 16 Nov 2007 02:29:21 EST

The chefs from Le Cordon Bleu at the 2007 Taste of Atlanta eventLe Cordon BleuThe chefs from Le Cordon Bleu at the 2007 Taste of Atlanta event

Exercise: Standing Barbell Curl

Sun, 04 Feb 2007 15:17:39 EST

Start with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.Exercise: Standing Barbell CurlStart with arms about shoulder width apart, palms facing away. Your chest should be up and out to properly align the spine. Look straight ahead. Knees should be slightly bent. Do not hang the arms completely down – keep them with a slight bend at the bottom to keep tension on the biceps (the muscle located on the inside of your upper arm). Now, contract the biceps and drive the bar up towards your chest. Do not bring the bar all of the way up – stop when you feel the tension coming off the muscle.

Icicles on the Silver Comet Trail

Mon, 19 Feb 2007 00:22:40 EST

This was funny ... you can't tell by the picture, but some of the icicles were thicker than my legs (and I have thick legs!)Icicles on the Silver Comet TrailThis was funny ... you can't tell by the picture, but some of the icicles were thicker than my legs (and I have thick legs!)

Green Eggs and Ham

Fri, 28 Mar 2008 00:41:32 EST

Green Eggs and Ham anyone?Green Eggs and HamGreen Eggs and Ham anyone?

Exercise: Seated French Press

Mon, 05 Feb 2007 01:07:27 EST

Grasp a dumbbell with both hands and hold high over your head. You may lock the arms at the top, but by keeping them slightly bent, you will increase the time that the triceps is under tension. Make sure that your elbows remain either directly above or slightly behind your shoulders. Drop the weight behind your head without allowing your elbows to drift – your upper arms should remain perpendicular to the ground. Flex your triceps and drive the weight back up and over your head to complete the rep.Exercise: Seated French PressGrasp a dumbbell with both hands and hold high over your head. You may lock the arms at the top, but by keeping them slightly bent, you will increase the time that the triceps is under tension. Make sure that your elbows remain either directly above or slightly behind your shoulders. Drop the weight behind your head without allowing your elbows to drift – your upper arms should remain perpendicular to the ground. Flex your triceps and drive the weight back up and over your head to complete the rep.

John Stone of JohnStoneFitness.com

Sat, 27 Jan 2007 17:51:04 EST

Friend John Stone from JohnStoneFitness.comJohn Stone of JohnStoneFitness.comFriend John Stone from JohnStoneFitness.com

Exercise: Dumbbell Flye

Mon, 05 Feb 2007 01:06:58 EST

Grasp a dumbbell in each hand. Lie on the bench on your back. Your knees should be over your ankles. Keep the chest up and out to align the spine. Start with your arms stretched straight above you, with a slight bend in your elbow. Your wrists should remain over your shoulders or just inside them – do not “touch” at the top (this will take tension off of the chest). Now, slowly spread your arms and maintain a slight bend in your elbow until your upper arms are parallel to the floor. Your elbows should be slightly below your shoulders. From this position, contract your chest muscles and squeeze to bring your arms back up and complete the rep. Variations include incline and decline. For these, you will move the weight in a plane perpendicular to your body (so, for incline, your arms will be slightly in front of you, and for decline, your arms will be slightly over your head). Exercise: Dumbbell FlyeGrasp a dumbbell in each hand. Lie on the bench on your back. Your knees should be over your ankles. Keep the chest up and out to align the spine. Start with your arms stretched straight above you, with a slight bend in your elbow. Your wrists should remain over your shoulders or just inside them – do not “touch” at the top (this will take tension off of the chest). Now, slowly spread your arms and maintain a slight bend in your elbow until your upper arms are parallel to the floor. Your elbows should be slightly below your shoulders. From this position, contract your chest muscles and squeeze to bring your arms back up and complete the rep. Variations include incline and decline. For these, you will move the weight in a plane perpendicular to your body (so, for incline, your arms will be slightly in front of you, and for decline, your arms will be slightly over your head).

Control Drill: Glute Leg Raise

Sat, 24 Feb 2007 16:23:15 EST

Glute Leg Raise – lie on your back as in the previous stretch. Raise your leg. This time, instead of just moving the leg, push up with the heel of the bent leg so that your lower body comes off the ground. Raise your leg and body until your thighs are parallel and your torso is in a straight line with your straight leg – only your shoulders and arms will be anchored against the ground at the top of this drill. Return to the start position. Lower your body to the ground but keep your straight leg off the ground throughout the control drill.
Control Drill: Glute Leg RaiseGlute Leg Raise – lie on your back as in the previous stretch. Raise your leg. This time, instead of just moving the leg, push up with the heel of the bent leg so that your lower body comes off the ground. Raise your leg and body until your thighs are parallel and your torso is in a straight line with your straight leg – only your shoulders and arms will be anchored against the ground at the top of this drill. Return to the start position. Lower your body to the ground but keep your straight leg off the ground throughout the control drill.

Stretch: Back Stretch

Sat, 24 Feb 2007 16:09:25 EST

Back Stretch – grasp a bar or frame with both arms. Now, lean backwards and allow your rear to hang out behind your heels (bend at the knees) to get a full stretch of your upper back.Stretch: Back StretchBack Stretch – grasp a bar or frame with both arms. Now, lean backwards and allow your rear to hang out behind your heels (bend at the knees) to get a full stretch of your upper back.

Robert Butwin and Jeremy Likness

Sat, 27 Jan 2007 17:47:36 EST

Robert Butwin and Jeremy Likness bend rebar with their windpipe at a Jeffery Combs eventRobert Butwin and Jeremy LiknessRobert Butwin and Jeremy Likness bend rebar with their windpipe at a Jeffery Combs event

Stretch: Chest Stretch (Position 2)

Sat, 24 Feb 2007 16:01:53 EST

Chest Stretch (Position 2) – step out from the frame and drop the palm of your hand, so that your arm makes a “V”, then repeat the motion from the previous stretch.Stretch: Chest Stretch (Position 2)Chest Stretch (Position 2) – step out from the frame and drop the palm of your hand, so that your arm makes a “V”, then repeat the motion from the previous stretch.

Graph of Weekly Mileage Sep 2006 - Apr 2007

Sun, 08 Apr 2007 21:35:07 EST

Graph showing progression of my weekly mileage for about 8 monthsGraph of Weekly Mileage Sep 2006 - Apr 2007Graph showing progression of my weekly mileage for about 8 months

12 Mile Run September 16, 2007

Sun, 16 Sep 2007 19:59:16 EST

This is a Google Earth view of my 12 mile run on Sunday, September 16, 200712 Mile Run September 16, 2007This is a Google Earth view of my 12 mile run on Sunday, September 16, 2007

Barbell Curl

Mon, 02 Apr 2007 21:25:05 EST

Performing a standing barbell curlBarbell CurlPerforming a standing barbell curl

Jeremy and son

Wed, 31 Jan 2007 01:47:59 EST

With my son about to go snowmobiling in Lead, South DakotaJeremy and sonWith my son about to go snowmobiling in Lead, South Dakota

Exercise: Hammer Curl

Mon, 05 Feb 2007 01:07:58 EST

Grasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.Exercise: Hammer CurlGrasp a dumbbell in each hand. Start with your arms hanging by your side, palms facing your body. This is known as the neutral position. Keep your chest up and out to align the spine. Your legs should be straight, but not locked. Flex your biceps and bend at the elbow, driving the weight up. Stop when you feel the tension start to leave your upper arm. Do not allow your elbows to drift forward (they should remain below or behind your shoulders throughout the movement). Do not straighten your arms at the bottom of the movement – keep them slightly bent so that tension will remain on your biceps.

Lizzie with Farmer Jacob

Sun, 28 Oct 2007 14:43:21 EST

Lizzie Marie with farmer Jacob who supplied us with free range chickensLizzie with Farmer JacobLizzie Marie with farmer Jacob who supplied us with free range chickens

Stretch: Back Stretch (Position 1)

Sat, 24 Feb 2007 16:05:42 EST

Back Stretch (Position 1) – start by laying on a mat or towel. Bring both knees towards your chest and wrap your arms behind your knees. Now, pull your knees towards your chest and rock gently back and forth to stretch the lower back.Stretch: Back Stretch (Position 1)Back Stretch (Position 1) – start by laying on a mat or towel. Bring both knees towards your chest and wrap your arms behind your knees. Now, pull your knees towards your chest and rock gently back and forth to stretch the lower back.

Jeremy Likness 195 pounds September 2001

Sat, 27 Jan 2007 17:35:58 EST

Jeremy Likness 195 pounds September 2001Jeremy Likness 195 pounds September 2001Jeremy Likness 195 pounds September 2001

2007 Honda Civic EX

Mon, 28 May 2007 16:33:34 EST

My new car!2007 Honda Civic EXMy new car!

Stretch: Lat Stretch

Sat, 24 Feb 2007 16:08:58 EST

Lat Stretch – find a bar or something to hang from. Grasp this with one arm and hang. Bend your torso away from the arm that you are hanging with to give a full stretch to the back muscles.Stretch: Lat StretchLat Stretch – find a bar or something to hang from. Grasp this with one arm and hang. Bend your torso away from the arm that you are hanging with to give a full stretch to the back muscles.

Inaugural Class

Fri, 28 Mar 2008 00:42:31 EST

Tasty Tidbits alumniInaugural ClassTasty Tidbits alumni

Atlanta Half Pace Chart

Thu, 05 Apr 2007 12:41:25 EST

Chart showing pace throughout Atlanta half marathon course.Atlanta Half Pace ChartChart showing pace throughout Atlanta half marathon course.

Barbecue Beef

Thu, 20 Sep 2007 02:22:54 EST

A tangy BBQ meal using a beef roast, our secret ingredient and served up Georgia style: shredded. The shredded meat can be served on whole wheat sandwich buns, by itself on a plate with baked beans and/or coleslaw or in a bowl with rice.Barbecue BeefA tangy BBQ meal using a beef roast, our secret ingredient and served up Georgia style: shredded. The shredded meat can be served on whole wheat sandwich buns, by itself on a plate with baked beans and/or coleslaw or in a bowl with rice.

Exercise: Lying Hamstring Curl

Thu, 22 Feb 2007 01:25:20 EST

Lie on your stomach on the bench. Place your knees on the pads and hook your ankles underneath the machine. Keep your chest up and out, and either look down or straight ahead. Your hips and shoulders should remain in-line throughout this exercise – do not raise your rear or hips from the bench (if you must, you are using a weight that is too heavy). Point your toes and keep them pointed. Contract your hamstrings and curl the weight up. Start with your ankles slightly above your knees; do not return to a straight-leg position until you are through with the exercise (this will keep tension on your hamstrings). Curl up as far as you can go (many people can touch their lower backs at the top of the curl movement), then return to the start position with your ankles above the level of your knees.Exercise: Lying Hamstring CurlLie on your stomach on the bench. Place your knees on the pads and hook your ankles underneath the machine. Keep your chest up and out, and either look down or straight ahead. Your hips and shoulders should remain in-line throughout this exercise – do not raise your rear or hips from the bench (if you must, you are using a weight that is too heavy). Point your toes and keep them pointed. Contract your hamstrings and curl the weight up. Start with your ankles slightly above your knees; do not return to a straight-leg position until you are through with the exercise (this will keep tension on your hamstrings). Curl up as far as you can go (many people can touch their lower backs at the top of the curl movement), then return to the start position with your ankles above the level of your knees.

Jeremy Likness 245 pounds

Sat, 27 Jan 2007 17:36:23 EST

Jeremy Likness at 245 pounds with a 42" waistJeremy Likness 245 poundsJeremy Likness at 245 pounds with a 42" waist

11.3 Miler in Woodstock

Sun, 22 Apr 2007 21:43:15 EST

A 11.3 mile run from Highway 5 to Hobgood Park in Woodstock, GA11.3 Miler in WoodstockA 11.3 mile run from Highway 5 to Hobgood Park in Woodstock, GA