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NORBLY.COM

Free eBook and Two Week Workout Challenge

My eBook "The Workout Dictionary" can be downloaded for FREE online, the link is in my sidebar.

In other news, I've planned a kind of mini vacation to go visit my cousin down at her college and I'm leaving in two weeks. That means I want to look and feel amazing while I'm there so I made a two week workout challenge to push myself. If anyone wants to follow along please share your results with me! I'd love to see how it works out for other people.

Workouts:

• A
• 100 Jumping Jacks
• 50 Squats
• 50 push-ups
• 50 Sit-ups
• 3 minute Ab Blasters
• These are Russian twists, scissors and other ab workouts combined. See video at the end of this post for a how-to tutorial.
• 1 minute bridge
• 1 minute plank
• Stretch
• B
• 100 calf-raises (I do these while I'm brushing my teeth
• 30 lunges per leg
• 20 donkey kicks per leg
• 20 Skier Jumps
• Lay a pillow on the ground, stand on the right of the pillow and face forward so that the pillow is on the left of you, jump horizontally over the pillow then back. That's one.
• 20 burpees
• 30 Jump planks
• Get into a plank position with your arms extended (like you're about to do a push-up) start with your feet together, then "jump" so they are spread a little further than shoulder length apart, jump back tp the start. That's one.
• C
• 10x3 Bicep Curls
• 10x2 Tricep Dips
• 10x3 Tricep Press
• 10x3 Shoulder Press
• 10 Pull-ups
• 30 second dead hang
• D
• 20 Russian Twists
• 30 second 6 Inch Leg Raise
• 5 second Superman
• 15secX5 side plank
• Bridge-Ups
• Flutter Kicks
• V-Ups

**All these workouts can be found in my free eBook

Routine:

1. Monday
1. 20 minute run at a hard pace
2. Workouts A and B
2. Tuesday
1. 45 minute easy run
2. Workouts A and C
3. Wednesday
1. 30 minute hard run
2. Workouts A and D
4. Thursday
1. 1 hour easy
2. Workouts A and B
5. Friday
1. 20 minute hard
2. Workouts A and C
6. Saturday
1. 1 hour mild run
2. Workouts A and D
7. Sunday
1. 20 minute easy run
2. Workout A

**Workout A should be done everyday. I will be doing them both morning and night to really target my abs and legs. 

Foods:

1. Don't Eat
• No white bread (only wheat bread)
• No Chips
• No Candy
• No Soda
• No Coffee
2. Eat More Of
• More Water
• Green Tea when I need Energy
• More nuts and popcorn as a healthy snack
• More fruits and veggies

Video of Ab Blasters:

Update: I wanted to post my progress picture! I took a pic before I started this challenge and the day it ended, I hope it helps to motivate everyone! 

eBook Published and Ready To Go

Last night I finally finished "The Workout Dictionary", my eBook I've been working on the past month. It's a great reference for people just starting out with fitness or anyone looking to perfect their form and create a workout plan. There are over 30 exercises listed with the muscles you will be working, how to do each exercise, the recommended sets, reps and rest times and pictures to let you see how to perfect your form.

There will be more eBooks to follow "The Workout Dictionary" but for now, check it out online here and if you decide to use the book please feel free to contact me and let me know what you think of it! I'd love to improve and add your ideas to the next fitness book I write.

Thanks, and enjoy the eBook!

Fitness eBook coming this month

For the past two months I've been writing and creating my first eBook. I choose to write a "Workout Dictionary" to help beginners understand workouts and how to create a workout plan. I am finally finishing up the book and as long as everything goes smoothly in the publishing process I will have the book available at the end of this month. I am working to format the book so that it will be available on the iBookstore, the Barnes and Nobles Nook and the online website lulu.com

I hope that my book can help people in their fitness journeys and provide some helpful resources. I will announce the launch officially in a few weeks and provide links to the eBook. I wanted to thank all of you who have helped motivate me, support me and give me fantastic ideas that inspired me to write my first eBook. I hope y'all will check it out and keep an eye out for the release. Have an amazing day!

Working on my ebook

I mentioned awhile ago that I wanted to write, and publish an ebook and I finally found a perfect publisher to do that. I'll use lulu.com to publish the book to the apple store, nook and lulu so hopefully it will be easy to sell. They take 10% of the sales, but beside that it's 100% free. So now that I actually have a way to do it, I can start seriously writing and hopefully get one book out by the time school starts. I'm planning on my first book being about Long Distance Realtionships, I already have a rough outline of the book. After that I'll write a fitness book explaining my routine and giving tips. And hopefully throughout the years I'll publish some more about various topics. Once I finish the book I'll post a link on here so any of you interested in it can buy a copy. I do want some help deciding on a price to sell at. It'll be 30-50 pages, and it's my first official ebook. I'm not sure how much people would be willing to pay or how much I should price it at. I'll probably offer discounts and free editions as prizes for you lovely folks following my blog.

Anyway, I'd love some feedback so please let me know what you think. Thank you!