Lose Fat, Not Faith

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!

March 2002

Fri, 30 Jan 2009 02:45:09 EST

March 2002, 188 poundsMarch 2002March 2002, 188 pounds

Control Drill: Leg Raise

Sat, 24 Feb 2007 16:23:40 EST

Leg Raises – lie on your back with your arms spread at your sides. Bend one knee and straighten the other leg. Now, raise that leg off the ground with your toe pointing out. Continue to raise your leg until your thigh is parallel to your other leg’s thigh. Lower your leg but do not rest it on the ground until the control drill is complete. Keep your stomach flat and lower back against the ground.
Control Drill: Leg RaiseLeg Raises – lie on your back with your arms spread at your sides. Bend one knee and straighten the other leg. Now, raise that leg off the ground with your toe pointing out. Continue to raise your leg until your thigh is parallel to your other leg’s thigh. Lower your leg but do not rest it on the ground until the control drill is complete. Keep your stomach flat and lower back against the ground.

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.

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.

Jeremy Likness 178 7 percent

Sat, 27 Jan 2007 17:30:56 EST

Jeremy Likness 178 pounds 7 percent body fat August 2003Jeremy Likness 178 7 percentJeremy Likness 178 pounds 7 percent body fat August 2003

Lizzie Marie at Cooking Class

Sun, 26 Aug 2007 14:48:19 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 at Cooking ClassLizzie Marie attended a Summer Snacks cooking class hosted by The Cook's Warehouse www.cookswarehouse.com in Decatur, Georgia led by Chef Carlin.

A Creek on the Silver Comet Trail

Mon, 19 Feb 2007 00:21:30 EST

The bridge felt higher than the picture gives justice to.A Creek on the Silver Comet TrailThe bridge felt higher than the picture gives justice to.

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.

Budding Chefs

Fri, 28 Mar 2008 00:43:56 EST

The new generation of chefs!Budding ChefsThe new generation of chefs!

2007 Honda Civic EX

Mon, 28 May 2007 16:33:34 EST

My new car!2007 Honda Civic EXMy new car!

Stretch: Chest Stretch (Position 1)

Sat, 24 Feb 2007 16:02:19 EST

Chest Stretch (Position 1) – bend one arm at a right angle, so the upper arm is parallel to the ground and the forearm is perpendicular to the ground. Place the palm of this hand against a frame, facing away. Now, twist away from the arm to stretch the chest.Stretch: Chest Stretch (Position 1)Chest Stretch (Position 1) – bend one arm at a right angle, so the upper arm is parallel to the ground and the forearm is perpendicular to the ground. Place the palm of this hand against a frame, facing away. Now, twist away from the arm to stretch the chest.

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.

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

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.

Big biceps

Sat, 27 Jan 2007 17:42:50 EST

Jeremy Likness flexing to show biceps developmentBig bicepsJeremy Likness flexing to show biceps development

Stretch: Triceps Stretch

Sat, 24 Feb 2007 15:50:17 EST

Triceps Stretch – take one arm and place it over your head, then bend at the elbow so that the palm is behind the neck. Either by grasping the wrist with the other hand, or by using a towel, pull down on the upper arm to feel the stretch in the triceps.Stretch: Triceps StretchTriceps Stretch – take one arm and place it over your head, then bend at the elbow so that the palm is behind the neck. Either by grasping the wrist with the other hand, or by using a towel, pull down on the upper arm to feel the stretch in the triceps.

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

Control Drill: Knee Joint (Towel Extensions)

Sat, 24 Feb 2007 16:24:16 EST

Knee Joint – sit on the floor with your torso straight up and down and legs out straight. Place a folded towel and/or your fist underneath one knee. Now, flex the knee, and pay attention to the “tear-drop” muscle that surrounds the knee joint. Make sure your quadriceps flex around the joint and straighten the leg (this is a very short range of motion). Then relax and repeat.
Control Drill: Knee Joint (Towel Extensions)Knee Joint – sit on the floor with your torso straight up and down and legs out straight. Place a folded towel and/or your fist underneath one knee. Now, flex the knee, and pay attention to the “tear-drop” muscle that surrounds the knee joint. Make sure your quadriceps flex around the joint and straighten the leg (this is a very short range of motion). Then relax and repeat.

Lizzie Marie Cuisine

Sun, 26 Aug 2007 14:45:07 EST

7-year old Lizzie Marie is Creative Culinary Officer (CCO) of Lizzie Marie Cuisine. In 2006 Lizzie Marie began her culinary empire at the age of 6 because she wanted to create income for herself to pay for horse riding lessons. She baked and sold all natural goodies at a local farmers market.Lizzie Marie Cuisine7-year old Lizzie Marie is Creative Culinary Officer (CCO) of Lizzie Marie Cuisine. In 2006 Lizzie Marie began her culinary empire at the age of 6 because she wanted to create income for herself to pay for horse riding lessons. She baked and sold all natural goodies at a local farmers market.

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

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

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.

Long Run in Towne Lake

Thu, 05 Apr 2007 12:49:13 EST

Elevation chart for long run in Towne Lake neighborhood.Long Run in Towne LakeElevation chart for long run in Towne Lake neighborhood.

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.

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.

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.

Lizzie and Chef Chris

Sun, 28 Oct 2007 14:41:30 EST

Lizzie Marie with Chef Chris of the Featherstone GrillLizzie and Chef ChrisLizzie Marie with Chef Chris of the Featherstone Grill

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

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

Stretch: Back Stretch (Position 3)

Sat, 24 Feb 2007 16:12:09 EST

Back Stretch (Position 3) – again, moving from the previous stretch, attempt to place your legs completely over your head so that your feet touch the floor. Try to grab your feet, then pull them as close to your head as possible while keeping your legs straight. Stretch: Back Stretch (Position 3)Back Stretch (Position 3) – again, moving from the previous stretch, attempt to place your legs completely over your head so that your feet touch the floor. Try to grab your feet, then pull them as close to your head as possible while keeping your legs straight.

Illustration: One legged 'King' squat

Wed, 31 Jan 2007 02:03:04 EST

Performing a one-legged or 'King' squatIllustration: One legged 'King' squatPerforming a one-legged or 'King' squat

Marinated Lamb Curry

Sat, 06 Oct 2007 14:40:09 EST

Lizzie Marie received a gift of the beautiful cookbook Modern Indian Cooking from Chefs Hari and Vikas. She had a lot of fun creating this meal and we all thoroughly enjoyed eating it! It was the first time cooking with cardamom pods; the aroma was heavenly. Marinated Lamb CurryLizzie Marie received a gift of the beautiful cookbook Modern Indian Cooking from Chefs Hari and Vikas. She had a lot of fun creating this meal and we all thoroughly enjoyed eating it! It was the first time cooking with cardamom pods; the aroma was heavenly.

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

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

Exercise: Standing Military (Shoulder) Press

Mon, 05 Feb 2007 01:06:05 EST

Typically, this exercise would start at the front of the chest. If specified, you may perform this behind the neck. Behind the neck does place stress on the rotator cuff and may cause impingement, so this exercise is not recommended behind the neck if you have any type of rotator cuff condition. Start with the bar at the top of your chest (elbows will be below shoulders). Contract your shoulder muscles and drive the bar upwards, stopping just before your arms lock out. Return to the start position, but do not rest the bar on your chest or upper back. Find a grip that your wrist will be directly over your elbow when your elbow is on the same level as your shoulder. In other words, when your upper arm is parallel to the floor, your arm should be bent at a right angle.Exercise: Standing Military (Shoulder) PressTypically, this exercise would start at the front of the chest. If specified, you may perform this behind the neck. Behind the neck does place stress on the rotator cuff and may cause impingement, so this exercise is not recommended behind the neck if you have any type of rotator cuff condition. Start with the bar at the top of your chest (elbows will be below shoulders). Contract your shoulder muscles and drive the bar upwards, stopping just before your arms lock out. Return to the start position, but do not rest the bar on your chest or upper back. Find a grip that your wrist will be directly over your elbow when your elbow is on the same level as your shoulder. In other words, when your upper arm is parallel to the floor, your arm should be bent at a right angle.

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

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?

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

Fizzy Fruit

Fri, 28 Mar 2008 00:43:11 EST

Fizzy Fruit and Yogulicious CupsFizzy FruitFizzy Fruit and Yogulicious Cups

Illustration: Dumbbell Bench Press

Wed, 31 Jan 2007 02:02:09 EST

Performing a dumbbell bench pressIllustration: Dumbbell Bench PressPerforming a dumbbell bench press

Granita

Sun, 02 Sep 2007 01:41:33 EST

A super simple and refreshing treat for hot summer nights. Feel free to use organic juice.GranitaA super simple and refreshing treat for hot summer nights. Feel free to use organic juice.

Elevation chart

Thu, 05 Apr 2007 12:47:21 EST

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

Stretch: Posterior Chain

Sat, 24 Feb 2007 16:10:49 EST

Posterior Chain – lie on your back and spread your arms to form a “T”. Now, take one leg and stick it straight up into the air. Twist at your waist and rotate that leg to the opposite side of your body, until it touches the ground. Keep your arms spread and shoulders in contact with the ground at all times. This will stretch your lower back and hips. If possible, grab your stretched leg with the opposite side hand to enhance the stretch.Stretch: Posterior ChainPosterior Chain – lie on your back and spread your arms to form a “T”. Now, take one leg and stick it straight up into the air. Twist at your waist and rotate that leg to the opposite side of your body, until it touches the ground. Keep your arms spread and shoulders in contact with the ground at all times. This will stretch your lower back and hips. If possible, grab your stretched leg with the opposite side hand to enhance the stretch.

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.

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.

Military Press

Mon, 02 Apr 2007 21:05:14 EST

Jeremy Likness performing a military press at the inaugural WishLift event in Evansville, Indiana (November 2000).Military PressJeremy Likness performing a military press at the inaugural WishLift event in Evansville, Indiana (November 2000).

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.

Awesome Alpharetta Medal

Thu, 05 Apr 2007 12:40:58 EST

Participation medal for Awesome Alpharetta 10KAwesome Alpharetta MedalParticipation medal for Awesome Alpharetta 10K

Cooseman's Vegetables

Fri, 16 Nov 2007 03:09:11 EST

Fresh vegetables from the Georgia Grown food showCooseman's VegetablesFresh vegetables from the Georgia Grown food show

Lizzie gathering eggs

Sun, 28 Oct 2007 14:41:51 EST

Lizzie Marie gathering eggs at a local farmLizzie gathering eggsLizzie Marie gathering eggs at a local farm

Inaugural Class

Fri, 28 Mar 2008 00:42:31 EST

Tasty Tidbits alumniInaugural ClassTasty Tidbits alumni

Lizzie at Farm

Sun, 28 Oct 2007 14:42:09 EST

Lizzie at a local farmLizzie at FarmLizzie at a local farm

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 178 pounds 6.5 percent

Sat, 27 Jan 2007 17:31:26 EST

Jeremy Likness at 178 pounds and 6.5 percent body fat, July 2001Jeremy Likness 178 pounds 6.5 percentJeremy Likness at 178 pounds and 6.5 percent body fat, July 2001

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.

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

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

Farm Eggs

Sun, 28 Oct 2007 14:44:19 EST

Free range eggs Lizzie gathered at a local farmFarm EggsFree range eggs Lizzie gathered at a local farm

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

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

Stretch: Shoulder Stretch

Sat, 24 Feb 2007 15:50:43 EST

Shoulder Stretch – take one arm and place it across the front of the chest. Now, use the other arm to pull the first arm across body and towards the chest. Stretch: Shoulder StretchShoulder Stretch – take one arm and place it across the front of the chest. Now, use the other arm to pull the first arm across body and towards the chest.

15 Mile Elevation

Sun, 07 Oct 2007 21:01:06 EST

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

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

Exercise: One-armed Dumbbell Row

Thu, 22 Feb 2007 01:27:25 EST

Grasp a dumbbell in one hand. Position yourself on a bench so that the same leg as the arm holding the dumbbell is on the bench. Your other leg will be slightly bent, and your opposite hand will grip the bench for support. Keep your chest up and out to align your spine, and look straight ahead. You should maintain lordosis throughout this exercise. Focusing on your back, pull the dumbbell up. Keep your elbows tight by your side. Raise the dumbbell as far as it will comfortably go, then return it to the start position. You should not let your arm “hang” at the end, but maintain a slight bend to keep constant tension on your back muscles.Exercise: One-armed Dumbbell RowGrasp a dumbbell in one hand. Position yourself on a bench so that the same leg as the arm holding the dumbbell is on the bench. Your other leg will be slightly bent, and your opposite hand will grip the bench for support. Keep your chest up and out to align your spine, and look straight ahead. You should maintain lordosis throughout this exercise. Focusing on your back, pull the dumbbell up. Keep your elbows tight by your side. Raise the dumbbell as far as it will comfortably go, then return it to the start position. You should not let your arm “hang” at the end, but maintain a slight bend to keep constant tension on your back muscles.

Barbell Curl

Mon, 02 Apr 2007 21:25:05 EST

Performing a standing barbell curlBarbell CurlPerforming a standing barbell curl

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.

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: 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.

Free Range Chickens

Sun, 28 Oct 2007 14:40:55 EST

The free range chickens we purchased for our familyFree Range ChickensThe free range chickens we purchased for our family

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

May 2003

Fri, 30 Jan 2009 02:23:36 EST

Love handles - 18% body fat but it's all concentrated in the waist!May 2003Love handles - 18% body fat but it's all concentrated in the waist!

Mr. Whitley

Thu, 20 Sep 2007 02:37:23 EST

The talented Mr. WhitleyMr. WhitleyThe talented Mr. Whitley

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

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.

Squat Video

Fri, 18 Apr 2008 02:05:24 EST

Video of Jeremy performing a deep squat, multiple angles.Squat VideoVideo of Jeremy performing a deep squat, multiple angles.

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

Dr. Joe "Mr. Fire" Vitale with Jeremy Likness

Sat, 27 Jan 2007 17:46:13 EST

Jeremy Likness with weight loss client and marketing mentor Dr. Joe VitaleDr. Joe "Mr. Fire" Vitale with Jeremy LiknessJeremy Likness with weight loss client and marketing mentor Dr. Joe Vitale

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

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

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

Hiking Kennesaw Mountain

Mon, 02 Apr 2007 21:17:04 EST

At the summit of Kennesaw Mountain (Kennesaw, GA) with my daughter in 2004.Hiking Kennesaw MountainAt the summit of Kennesaw Mountain (Kennesaw, GA) with my daughter in 2004.

Visitors April to June 2007

Thu, 28 Jun 2007 01:19:38 EST

This is what happens when you focus on results ... growth of visitors through positive thought and action, not by buying search engine clicks.Visitors April to June 2007This is what happens when you focus on results ... growth of visitors through positive thought and action, not by buying search engine clicks.

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.

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.

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.

DietPower Chart

Thu, 05 Apr 2007 12:42:41 EST

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

Tasty Tidbits Class

Fri, 28 Mar 2008 00:40:15 EST

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

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).

Bib 1112

Thu, 05 Apr 2007 12:43:00 EST

Awesome Alphaetta 10K Bib.Bib 1112Awesome Alphaetta 10K Bib.

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).

Control Drill: Hamstring Kicks

Sat, 24 Feb 2007 16:24:52 EST

Hamstring Kicks – crouch on the ground with your hands and knees. Look straight ahead and push your chest up and out to align your spine. Raise one leg and keep it off the ground for the duration of the control drill. Now, kick the leg back and over as far as you comfortably can to control your glutes and hamstrings.Control Drill: Hamstring KicksHamstring Kicks – crouch on the ground with your hands and knees. Look straight ahead and push your chest up and out to align your spine. Raise one leg and keep it off the ground for the duration of the control drill. Now, kick the leg back and over as far as you comfortably can to control your glutes and hamstrings.

Lizzie Marie in Girl Scouts Leader Magazine

Sat, 04 Oct 2008 14:17:14 EST

Uyeno, Joy. "Connections: Eight Years Old, and Already a Culinary Entrepreneur." Girl Scouts Leader Fall 2008: 6. (c) Girl Scouts Leader, reprinted here with permission.Lizzie Marie in Girl Scouts Leader MagazineUyeno, Joy. "Connections: Eight Years Old, and Already a Culinary Entrepreneur." Girl Scouts Leader Fall 2008: 6. (c) Girl Scouts Leader, reprinted here with permission.

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

Abdominal Exercise: Knee Raise

Sun, 25 Feb 2007 17:01:51 EST

This is the end position for a knee raise. Simply curl your pelvis upward, keeping your legs bent. Exhale before contracting then inhale as you return to the start position. Abdominal Exercise: Knee RaiseThis is the end position for a knee raise. Simply curl your pelvis upward, keeping your legs bent. Exhale before contracting then inhale as you return to the start position.

Deadwood Mickelson Half Marathon

Mon, 02 Apr 2007 21:23:50 EST

Finishing the Deadwood Mickelson Half Marathon (Deadwood, South Dakota, June 2005)Deadwood Mickelson Half MarathonFinishing the Deadwood Mickelson Half Marathon (Deadwood, South Dakota, June 2005)

Control Drill: External Rotator Cuff

Sat, 24 Feb 2007 16:19:56 EST

External Rotator Cuff – grasp a light dumbbell as before. This time, bend the arm at a right angle away from the body, with palm facing in. Now, rotate the dumbbell upwards until the palm faces out. Try to keep your upper arm parallel to the ground. Perform this in a similar fashion to the previous control drill: slow, but firm.Control Drill: External Rotator CuffExternal Rotator Cuff – grasp a light dumbbell as before. This time, bend the arm at a right angle away from the body, with palm facing in. Now, rotate the dumbbell upwards until the palm faces out. Try to keep your upper arm parallel to the ground. Perform this in a similar fashion to the previous control drill: slow, but firm.

Shontell and Jeremy Likness

Sat, 27 Jan 2007 17:54:05 EST

Weight loss client Shontell posing in front of the Peak Physiques carShontell and Jeremy LiknessWeight loss client Shontell posing in front of the Peak Physiques car

Roasted Garlic Risotto

Sun, 26 Aug 2007 14:44:35 EST

If you like roasted garlic, you will love this risotto dish. Roasted Garlic RisottoIf you like roasted garlic, you will love this risotto dish.

Massive weight loss

Sat, 27 Jan 2007 17:42:15 EST

Jeremy Likness before and after showing over 65 pounds of weight lossMassive weight lossJeremy Likness before and after showing over 65 pounds of weight loss

Cambodian Summer Rolls

Sun, 26 Aug 2007 14:47:41 EST

An explosion of fresh flavors rolled up in perfect rice paper wrappers. This can easily be a vegetarian dish by replacing the shrimp with julienne cut carrots or cucumbers.Cambodian Summer RollsAn explosion of fresh flavors rolled up in perfect rice paper wrappers. This can easily be a vegetarian dish by replacing the shrimp with julienne cut carrots or cucumbers.

Illustration: One-armed clean and press

Wed, 31 Jan 2007 02:01:07 EST

Performing a one-armed clean and pressIllustration: One-armed clean and pressPerforming a one-armed clean and press

Stretch: Hip Flexor (Position 1)

Sat, 24 Feb 2007 16:16:00 EST

Hip Flexor Stretch (Position 1) – knee on one leg. Place your arms on your forward knee, and “slump” over. Push your hips towards the ground to a spot between your forward ankle and the knee that is touching the ground. This should stretch the “crease” in your forward leg, where your hip flexor muscles reside.Stretch: Hip Flexor (Position 1)Hip Flexor Stretch (Position 1) – knee on one leg. Place your arms on your forward knee, and “slump” over. Push your hips towards the ground to a spot between your forward ankle and the knee that is touching the ground. This should stretch the “crease” in your forward leg, where your hip flexor muscles reside.

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

Bulking March 2001 - 220 pounds

Fri, 30 Jan 2009 02:20:14 EST

Me at 220 pounds bulkingBulking March 2001 - 220 poundsMe at 220 pounds bulking

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.

Summer Salad

Sun, 26 Aug 2007 14:43:59 EST

This refreshing dish is perfect to serve during hot summer months. Make sure veggies are well chilled.Summer SaladThis refreshing dish is perfect to serve during hot summer months. Make sure veggies are well chilled.

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.

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.

Pumpkin Carving

Fri, 16 Nov 2007 02:27:57 EST

Lizzie Marie with a pumpkin carving at the 2007 Taste of AtlantaPumpkin CarvingLizzie Marie with a pumpkin carving at the 2007 Taste of Atlanta

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.

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!)

Exercise: Stiff-legged Deadlift

Thu, 22 Feb 2007 01:26:18 EST

This exercise works the hamstrings. Start with your wrists hanging naturally by your sides and grasp the barbell with this grip width. If the weight is excessively heavy, you may use wrist-wraps to support your grip. Pull the barbell from the rack and step back. Keep your legs slightly bent throughout this exercise. To protect your back, proper spine alignment is crucial. Keep your chest up and out, and look straight ahead. Pull your shoulder blades together (scapular retraction). Bending at the waist, slowly lower the barbell. Keep it close to your body (if it rubs across your legs, that is fine). You may have to allow your rear to drift out over your ankles in order to maintain your balance; as long as you keep your chest up and out, this is fine. Continue to bend until your back starts to round or until the barbell clears your knees. Focus on contracting your hamstrings to return to the start position. At the top, reset your shoulders to maintain scapular retraction.Exercise: Stiff-legged DeadliftThis exercise works the hamstrings. Start with your wrists hanging naturally by your sides and grasp the barbell with this grip width. If the weight is excessively heavy, you may use wrist-wraps to support your grip. Pull the barbell from the rack and step back. Keep your legs slightly bent throughout this exercise. To protect your back, proper spine alignment is crucial. Keep your chest up and out, and look straight ahead. Pull your shoulder blades together (scapular retraction). Bending at the waist, slowly lower the barbell. Keep it close to your body (if it rubs across your legs, that is fine). You may have to allow your rear to drift out over your ankles in order to maintain your balance; as long as you keep your chest up and out, this is fine. Continue to bend until your back starts to round or until the barbell clears your knees. Focus on contracting your hamstrings to return to the start position. At the top, reset your shoulders to maintain scapular retraction.

Alyssa In Kitchen

Sat, 14 Jul 2007 01:17:35 EST

Our daughter started her healthy cooking career at a very early age!Alyssa In KitchenOur daughter started her healthy cooking career at a very early age!

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.

Exercise: Seated Leg Extension

Thu, 22 Feb 2007 01:24:46 EST

Sit in the leg extension machine. Adjust the bench so that your knees are in line with the pivot on the extension, and the pads fit comfortably over the tops of your feet. Keep your chest up and out and look straight ahead. Flex your quadriceps and bring your legs forward so that your ankles are slightly in front of your knees. This is the start position – you should not go any lower than this until you are done with the exercise! Now, extend your leg so that it is straight. Unless you have any type of condition with your knee joint, you may lock at the top, but keeping your legs slightly unlocked will increase tension and the effectiveness of the exercise. Return to the start position to complete the rep.
Exercise: Seated Leg ExtensionSit in the leg extension machine. Adjust the bench so that your knees are in line with the pivot on the extension, and the pads fit comfortably over the tops of your feet. Keep your chest up and out and look straight ahead. Flex your quadriceps and bring your legs forward so that your ankles are slightly in front of your knees. This is the start position – you should not go any lower than this until you are done with the exercise! Now, extend your leg so that it is straight. Unless you have any type of condition with your knee joint, you may lock at the top, but keeping your legs slightly unlocked will increase tension and the effectiveness of the exercise. Return to the start position to complete the rep.

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 Marie Espresso Brownies

Sun, 26 Aug 2007 15:08:26 EST

These brownies are decadent with a hint of espresso. Delicious topped with Breyer's All Natural Ice Cream. Feel free to use organic ingredients.Lizzie Marie Espresso BrowniesThese brownies are decadent with a hint of espresso. Delicious topped with Breyer's All Natural Ice Cream. Feel free to use organic ingredients.

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.

Trees on the Silver Comet Trail

Mon, 19 Feb 2007 00:22:03 EST

I'm glad there aren't too many stretches like this, that just go on and on into the distance ... I like twists and turns on my longer runs.Trees on the Silver Comet TrailI'm glad there aren't too many stretches like this, that just go on and on into the distance ... I like twists and turns on my longer runs.

August 2000

Fri, 30 Jan 2009 02:29:50 EST

188 pounds, end of first major BFL competitionAugust 2000188 pounds, end of first major BFL competition

Lizzie Clipping Herbs

Sun, 28 Oct 2007 14:40:31 EST

Lizzie at a local farm clipping herbs from the herb gardenLizzie Clipping HerbsLizzie at a local farm clipping herbs from the herb garden

Exercise: Pull-up

Thu, 22 Feb 2007 01:19:15 EST

Grip the bar overhead. To find your grip width, hold your upper arms parallel to the floor and bend at the elbow so that your forearms are vertical. Your arms will be making a right angle. This is the distance to grip the bar. A wide grip is outside of this position, and a narrow grip is inside of this position. A reverse-grip is with palms facing you, a regular grip is with palms facing away from you. Hang and bend your legs (you may cross them if necessary, but keep in mind that if you have any type of back condition, you should keep them uncrossed). Let yourself hang and be perfectly still – do not jump into the pull-up. Now, pull your shoulder blades together to retract your scapula and pull upwards. You should raise yourself so that shoulders are level with your wrists, preferably so that your chest is level with the bar (or the base of your neck for pull-ups behind the neck). Slowly lower yourself in a controlled fashion, stop completely at the bottom with arms fully extended then perform the next rep.Exercise: Pull-upGrip the bar overhead. To find your grip width, hold your upper arms parallel to the floor and bend at the elbow so that your forearms are vertical. Your arms will be making a right angle. This is the distance to grip the bar. A wide grip is outside of this position, and a narrow grip is inside of this position. A reverse-grip is with palms facing you, a regular grip is with palms facing away from you. Hang and bend your legs (you may cross them if necessary, but keep in mind that if you have any type of back condition, you should keep them uncrossed). Let yourself hang and be perfectly still – do not jump into the pull-up. Now, pull your shoulder blades together to retract your scapula and pull upwards. You should raise yourself so that shoulders are level with your wrists, preferably so that your chest is level with the bar (or the base of your neck for pull-ups behind the neck). Slowly lower yourself in a controlled fashion, stop completely at the bottom with arms fully extended then perform the next rep.

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.

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

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.

Control Drill: Shoulder Rotations

Sat, 24 Feb 2007 16:19:20 EST

Shoulder Rotations – spread your arms out to your sides. Trace a circle with your fingertips, starting with small circles and rotating forward (over). Slowly increase the speed of the rotation and the radius of the circles within your comfort range. After doing this ten or more times, repeat with the opposite direction of rotation.Control Drill: Shoulder RotationsShoulder Rotations – spread your arms out to your sides. Trace a circle with your fingertips, starting with small circles and rotating forward (over). Slowly increase the speed of the rotation and the radius of the circles within your comfort range. After doing this ten or more times, repeat with the opposite direction of rotation.

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.

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.

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.

Stretch: Wrist Rotation Stretch

Sat, 24 Feb 2007 16:02:44 EST

Wrist Rotation Stretch – start with one arm out, palm facing away, fingers pointing up. Now, rotate the thumb away from the middle of the body (clockwise for the right arm, counter-clockwise for the left arm). Grasp this hand with the other hand, and pull through the rotation to stretch the wrist rotator muscles.Stretch: Wrist Rotation StretchWrist Rotation Stretch – start with one arm out, palm facing away, fingers pointing up. Now, rotate the thumb away from the middle of the body (clockwise for the right arm, counter-clockwise for the left arm). Grasp this hand with the other hand, and pull through the rotation to stretch the wrist rotator muscles.

Stretch: Ankle Stretch

Sat, 24 Feb 2007 16:08:04 EST

Ankle Stretch – start in the same position that was used for the previous stretch. Bend the straight leg and allow your weight to shift back onto your heel. Try to sink back into a squatting position while keeping one leg crossed behind the other, and use your arms for balance. This will stretch the ankle.Stretch: Ankle StretchAnkle Stretch – start in the same position that was used for the previous stretch. Bend the straight leg and allow your weight to shift back onto your heel. Try to sink back into a squatting position while keeping one leg crossed behind the other, and use your arms for balance. This will stretch the ankle.

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.

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

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

Stretch: Wrist Extensor Stretch

Sat, 24 Feb 2007 15:49:10 EST

Wrist Extensor Stretch – place one arm in front of you, palm facing away and fingers pointing up. Now, grasp the fingers with your other hand and pull towards your body to stretch the wrist.Stretch: Wrist Extensor StretchWrist Extensor Stretch – place one arm in front of you, palm facing away and fingers pointing up. Now, grasp the fingers with your other hand and pull towards your body to stretch the wrist.

Spider Web Cupcakes

Mon, 29 Oct 2007 11:12:59 EST

Spider Web Cupcakes for HalloweenSpider Web CupcakesSpider Web Cupcakes for Halloween

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.

Control Drill: Lateral Rotator Cuff

Sat, 24 Feb 2007 16:20:32 EST

Lateral Rotator Cuff – grasp a light dumbbell (no more than 5 pounds) and place it in front of your body, so that your arm is at a right angle and the dumbbell is on the opposite side of your body, palm facing in. Now, rotate across your body until the palm is facing out and the dumbbell is away from your body. Rotate slowly but firmly, as far as you can comfortably go. Try to increase your range of motion each time. Try to keep the upper arm stationary – rotate it only – and the forearm parallel to the ground.Control Drill: Lateral Rotator CuffLateral Rotator Cuff – grasp a light dumbbell (no more than 5 pounds) and place it in front of your body, so that your arm is at a right angle and the dumbbell is on the opposite side of your body, palm facing in. Now, rotate across your body until the palm is facing out and the dumbbell is away from your body. Rotate slowly but firmly, as far as you can comfortably go. Try to increase your range of motion each time. Try to keep the upper arm stationary – rotate it only – and the forearm parallel to the ground.

Jeremy Likness 190 pounds 9 percent body fat

Sat, 27 Jan 2007 17:32:02 EST

Jeremy Likness at 190 pounds and 9 percent body fat August 2001Jeremy Likness 190 pounds 9 percent body fatJeremy Likness at 190 pounds and 9 percent body fat August 2001

Stretch: Lying Quadriceps

Sat, 24 Feb 2007 16:15:34 EST

Lying Quadriceps Stretch – lie on your side, with your lower leg straight. Grasp your upper leg and pull your ankle towards your lower back to stretch your quadriceps muscle.Stretch: Lying QuadricepsLying Quadriceps Stretch – lie on your side, with your lower leg straight. Grasp your upper leg and pull your ankle towards your lower back to stretch your quadriceps muscle.

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.

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: Wrist Flexor Stretch

Sat, 24 Feb 2007 16:03:09 EST

Wrist Flexor Stretch – place one arm in front of you, palm facing away. Now bend at the wrist so the fingers are pointing down (your palm will now be facing you). Grasp your fingers with your other hand and pull towards your body to stretch the wrist flexors.Stretch: Wrist Flexor StretchWrist Flexor Stretch – place one arm in front of you, palm facing away. Now bend at the wrist so the fingers are pointing down (your palm will now be facing you). Grasp your fingers with your other hand and pull towards your body to stretch the wrist flexors.

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

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)

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.

Hobgood Park Track

Thu, 05 Apr 2007 12:49:41 EST

Satellite image of run on the 1/2 mile track at Hobgood Park in Woodstock, Georgia.Hobgood Park TrackSatellite image of run on the 1/2 mile track at Hobgood Park in Woodstock, Georgia.

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.

Exercise: Barbell Bench or Chest Press

Sun, 04 Feb 2007 15:19:14 EST

Begin by lying on your back. Your knees should be over your ankles and the same height as your hips and shoulders. Grasp the bar wide enough so that your arms form a right angle when your elbows are at the same level as your shoulders. Thrust the bar upwards until just before locking out completely – this is important, your arms will be straight but do not lock them, as this places undue stress on the elbow joint. When you perform this exercise with dumbbells, your palms should face your feet.Exercise: Barbell Bench or Chest PressBegin by lying on your back. Your knees should be over your ankles and the same height as your hips and shoulders. Grasp the bar wide enough so that your arms form a right angle when your elbows are at the same level as your shoulders. Thrust the bar upwards until just before locking out completely – this is important, your arms will be straight but do not lock them, as this places undue stress on the elbow joint. When you perform this exercise with dumbbells, your palms should face your feet.

Dip Station

Sat, 27 Jan 2007 17:39:23 EST

Jeremy Likness doing dipsDip StationJeremy Likness doing dips

Georgia Shrimp

Fri, 16 Nov 2007 03:08:31 EST

Georgia Shrimp from the Georgia Grown food showGeorgia ShrimpGeorgia Shrimp from the Georgia Grown food show

Stretch: Trap Stretch

Sat, 24 Feb 2007 15:51:06 EST

Trap Stretch – place one arm by your side with the palm facing away from your body. Grasp the top of your head with your other hand. Now, gently pull your ear towards your shoulder. Keep your shoulders and torso level. This should stretch the opposite side trap muscles.Stretch: Trap StretchTrap Stretch – place one arm by your side with the palm facing away from your body. Grasp the top of your head with your other hand. Now, gently pull your ear towards your shoulder. Keep your shoulders and torso level. This should stretch the opposite side trap muscles.

Free Range Chickens Prepared

Sun, 28 Oct 2007 14:43:52 EST

The prepared chickensFree Range Chickens PreparedThe prepared chickens

Jeremy March 2004

Fri, 30 Jan 2009 02:26:42 EST

Heavier weight with lower body fat (210 pounds)Jeremy March 2004Heavier weight with lower body fat (210 pounds)

Officer Mitchell and Jeremy Likness

Sat, 27 Jan 2007 17:50:32 EST

Jeremy with Officer Mitchell discussing the quality USANA nutritionalsOfficer Mitchell and Jeremy LiknessJeremy with Officer Mitchell discussing the quality USANA nutritionals