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	<title>Synergy Kettlebell Boot Camp</title>
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	<link>http://alwaysbelieve1.wordpress.com</link>
	<description>Arizona&#039;s Ultimate Fat Loss Boot Camp!</description>
	<lastBuildDate>Mon, 25 May 2009 21:35:18 +0000</lastBuildDate>
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		<title>Synergy Kettlebell Boot Camp</title>
		<link>http://alwaysbelieve1.wordpress.com</link>
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		<item>
		<title>Elements of a Good Workout</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/19/elements-of-a-good-workout/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/19/elements-of-a-good-workout/#comments</comments>
		<pubDate>Tue, 19 May 2009 15:02:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[girevoy sport]]></category>
		<category><![CDATA[high intensity interval training]]></category>
		<category><![CDATA[ikff]]></category>
		<category><![CDATA[interval training]]></category>
		<category><![CDATA[kettlebells]]></category>
		<category><![CDATA[strength]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>
		<category><![CDATA[tabata]]></category>
		<category><![CDATA[workout]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/19/elements-of-a-good-workout/</guid>
		<description><![CDATA[Too many people wander about the gym or workout area without knowing whether their program is actually working or not. My advice is to always, always, always create and have a good plan. An exercise magazine workout is not what I would consider a &#8220;good plan&#8221;. When designing a quality workout protocol there are three [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=646&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>2</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
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	</item>
		<item>
		<title>The Non-Flabjack Flapjack Recipe</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/18/the-non-flabjack-flapjack-recipe/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/18/the-non-flabjack-flapjack-recipe/#comments</comments>
		<pubDate>Mon, 18 May 2009 18:32:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[flapjack]]></category>
		<category><![CDATA[high carb day]]></category>
		<category><![CDATA[organic bananas]]></category>
		<category><![CDATA[organic oats]]></category>
		<category><![CDATA[pancake]]></category>
		<category><![CDATA[raw honey]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/18/the-non-flabjack-flapjack-recipe/</guid>
		<description><![CDATA[Here&#8217;s a quick recipe that everyone in your family can enjoy! Note: the pic is not of the actual flaberjacks. The Non-Flabjack Flapjack Recipe Ingredients:250g Organic Oats2 Tblspns of Raw Honey2 Organic Bananas Setup:Mash it all together with your hands, put it on a baking tray, and then toss in the oven at 375F for [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=645&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
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		<item>
		<title>Don&#8217;t Eat Before Your Workouts</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/15/dont-eat-before-your-workouts/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/15/dont-eat-before-your-workouts/#comments</comments>
		<pubDate>Fri, 15 May 2009 18:22:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[empty stomach]]></category>
		<category><![CDATA[intermediate fasting]]></category>
		<category><![CDATA[long cycle]]></category>
		<category><![CDATA[Monster]]></category>
		<category><![CDATA[post workout recovery]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>
		<category><![CDATA[timed sets]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/15/dont-eat-before-your-workouts/</guid>
		<description><![CDATA[A lot of people believe they need to have something to eat or drink a big &#8216;ol can of sugarized Monster before a workout for energy. Ultimately you don&#8217;t need anything prior to exercise, training, or competition- Post absolutely, but rarely to never before&#160; a workout. You&#8217;ll have a much better workout energy wise, hormonally, [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=644&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/15/dont-eat-before-your-workouts/feed/</wfw:commentRss>
		<slash:comments>5</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://1.bp.blogspot.com/_lAJ-7XLpPwM/Sg2yspxLaOI/AAAAAAAAAbU/jtXDFEgLbpM/s320/Synergy+Kettlebell+Training-+Energy+Drinks.jpg" medium="image" />

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		<item>
		<title>Which Body Is Best For Health AND Performance?</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/12/which-body-is-best-for-health-and-performance/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/12/which-body-is-best-for-health-and-performance/#comments</comments>
		<pubDate>Tue, 12 May 2009 20:04:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bike]]></category>
		<category><![CDATA[bob garon]]></category>
		<category><![CDATA[cardio]]></category>
		<category><![CDATA[cardiovascular exercise]]></category>
		<category><![CDATA[elliptical machine]]></category>
		<category><![CDATA[elliptical trainers]]></category>
		<category><![CDATA[high intensity interval training]]></category>
		<category><![CDATA[HIIT]]></category>
		<category><![CDATA[interval training]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>
		<category><![CDATA[treadmill]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/12/which-body-is-best-for-health-and-performance/</guid>
		<description><![CDATA[&#8220;The ideal cardio program would be just long enough to &#8216;spark&#8217; your metabolism for that important post-exercise fat &#8220;burn&#8221; but not so long that it begins to eat away at your hard earned muscle!&#8221; -David Kennedy Would you rather look AND function like a sprinter or marathon runner? I believe in the above picture it [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=642&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/12/which-body-is-best-for-health-and-performance/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://3.bp.blogspot.com/_lAJ-7XLpPwM/SgnZey94WHI/AAAAAAAAAbM/GVADID0uYkA/s320/Synergy+Kettlebell+Training-+Sprinter.jpg" medium="image" />
	</item>
		<item>
		<title>Caffeine and You</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/11/caffeine-and-you/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/11/caffeine-and-you/#comments</comments>
		<pubDate>Mon, 11 May 2009 20:12:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[caffeine]]></category>
		<category><![CDATA[coffee]]></category>
		<category><![CDATA[Duke University Medical Center]]></category>
		<category><![CDATA[kettlebells]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/11/caffeine-and-you/</guid>
		<description><![CDATA[I understand I am a bit &#8220;extreme&#8221; because I choose not to eat or add anything to my diet that isn&#8217;t naturally occurring. I&#8217;m only extreme to those who live and eat according to what information they previously have been educated or simply grew up knowing. But is that actually right? Is it what is [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=641&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/11/caffeine-and-you/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://1.bp.blogspot.com/_lAJ-7XLpPwM/SgiFw_KfElI/AAAAAAAAAbE/Sa3FhqGz0Wo/s320/Synergy+Kettlebell+Training-+Coffee+Beans.jpg" medium="image" />

		<media:content url="http://4.bp.blogspot.com/_lAJ-7XLpPwM/SgiFuEg90bI/AAAAAAAAAa8/rNp9UdUiBG4/s320/Synergy+Kettlebell+Training-+Caffeine.jpg" medium="image" />
	</item>
		<item>
		<title>Everyone CAN Do Pullups- Here&#8217;s How</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/07/everyone-can-do-pullups-heres-how/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/07/everyone-can-do-pullups-heres-how/#comments</comments>
		<pubDate>Thu, 07 May 2009 20:37:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[chinups]]></category>
		<category><![CDATA[circuit training]]></category>
		<category><![CDATA[Jump Stretch]]></category>
		<category><![CDATA[Marine Corp.]]></category>
		<category><![CDATA[pullups]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/07/everyone-can-do-pullups-heres-how/</guid>
		<description><![CDATA[Pullups are the squats of the upper body and not much else can match making you stronger in that body region. Pullups are said to be one of the absolute best exercises you can do- if you can do them. You cannot substitute other exercises for pullups such as rows and lat pulldowns because they [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=640&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/07/everyone-can-do-pullups-heres-how/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://2.bp.blogspot.com/_lAJ-7XLpPwM/SgNF0ErkEYI/AAAAAAAAAak/dovfk8jjRPA/s200/Synergy+Kettlebell+Training-+Marine+Pull-ups.jpg" medium="image" />

		<media:content url="http://1.bp.blogspot.com/_lAJ-7XLpPwM/SgNGPg99Y9I/AAAAAAAAAas/PTyBvU_Ez8c/s320/Synergy+Kettlebell+Training-+Jumping+Pullups.jpg" medium="image" />

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	</item>
		<item>
		<title>We Wuv Watermelon!</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/06/we-wuv-watermelon/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/06/we-wuv-watermelon/#comments</comments>
		<pubDate>Wed, 06 May 2009 18:11:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[fresca]]></category>
		<category><![CDATA[salsa]]></category>
		<category><![CDATA[slushy]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>
		<category><![CDATA[watermelon]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/06/we-wuv-watermelon/</guid>
		<description><![CDATA[Watermelon Agua Fresca8 cups cubed seeded watermelon (about 6 pounds with the rind), divided1 cup water, divided1/4 cup fresh lime juice1 liter (4 cups) club soda or seltzer water, well chilledLime slices for garnish 1. Combine half the watermelon and half the water in a blender; puree. Pour through a coarse strainer into a large [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=639&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/06/we-wuv-watermelon/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://1.bp.blogspot.com/_lAJ-7XLpPwM/SgHP8UQQViI/AAAAAAAAAac/rrCzPXy5b4Q/s320/Watermelon+Drink.jpg" medium="image" />

		<media:content url="http://4.bp.blogspot.com/_lAJ-7XLpPwM/SgHO-SJHOKI/AAAAAAAAAaU/T4Bun7WmYhw/s320/Watermelon+Salsa.jpg" medium="image" />

		<media:content url="http://2.bp.blogspot.com/_lAJ-7XLpPwM/SgHOyzKTlSI/AAAAAAAAAaM/blpOp8nPwZM/s320/Watermelon+Slush.jpg" medium="image" />
	</item>
		<item>
		<title>Fighting Childhood Obesity Starts With All Parents</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/05/fighting-childhood-obesity-starts-with-all-parents/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/05/fighting-childhood-obesity-starts-with-all-parents/#comments</comments>
		<pubDate>Tue, 05 May 2009 21:40:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[brayden garon]]></category>
		<category><![CDATA[childhood obesity]]></category>
		<category><![CDATA[kettlebells]]></category>
		<category><![CDATA[sledgehammer training]]></category>
		<category><![CDATA[synergy flow]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/05/fighting-childhood-obesity-starts-with-all-parents/</guid>
		<description><![CDATA[While the adults have fun at Kettlebell Kamp Brayden sits or plays by the wayside peering in on the wonderful things we do to be active. Of course we couldn&#8217;t just leave him without having some of the fun too. Here is a collection of Brayden Garon highlights. To go along with Brayden&#8217;s cool demos [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=638&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/05/fighting-childhood-obesity-starts-with-all-parents/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>
	</item>
		<item>
		<title>Paprika Shrimp and Green Bean Saute</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/04/paprika-shrimp-and-green-bean-saute/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/04/paprika-shrimp-and-green-bean-saute/#comments</comments>
		<pubDate>Mon, 04 May 2009 23:53:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[green beans]]></category>
		<category><![CDATA[organic foods]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>
		<category><![CDATA[wild caught shrimp]]></category>

		<guid isPermaLink="false">http://alwaysbelieve1.wordpress.com/2009/05/04/paprika-shrimp-and-green-bean-saute/</guid>
		<description><![CDATA[This comes to under $2 per serving!!! Here is the yummy recipe: 4 cups raw green beans (about 12 ounces) 3 tablespoons extra-virgin olive oil 1/4 cup fresh minced garlic 2 teaspoons paprika 1 pound peeled, raw wild caught shrimp (21-25 per pound) 2 16-ounce cans large butter beans or cannellini beans, rinsed 1/2 cup [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=637&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
		<wfw:commentRss>http://alwaysbelieve1.wordpress.com/2009/05/04/paprika-shrimp-and-green-bean-saute/feed/</wfw:commentRss>
		<slash:comments>0</slash:comments>
	
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			<media:title type="html">Bob II</media:title>
		</media:content>

		<media:content url="http://1.bp.blogspot.com/_lAJ-7XLpPwM/Sf9_GQ4SYCI/AAAAAAAAAaE/8AkK0RZqZM8/s320/Synergy+Kettlebell+Training-+Shrimp+%26+Green+Bean+Saute.jpg" medium="image" />
	</item>
		<item>
		<title>Saltiest Foods To Dine Out On</title>
		<link>http://alwaysbelieve1.wordpress.com/2009/05/04/saltiest-foods-to-dine-out-on/</link>
		<comments>http://alwaysbelieve1.wordpress.com/2009/05/04/saltiest-foods-to-dine-out-on/#comments</comments>
		<pubDate>Mon, 04 May 2009 22:20:00 +0000</pubDate>
		<dc:creator>Bob Garon II</dc:creator>
				<category><![CDATA[bob garon]]></category>
		<category><![CDATA[Chili&#039;s]]></category>
		<category><![CDATA[Denny&#039;s]]></category>
		<category><![CDATA[Dunkin&#039; Donuts]]></category>
		<category><![CDATA[Macaroni Grill]]></category>
		<category><![CDATA[salt]]></category>
		<category><![CDATA[salty foods]]></category>
		<category><![CDATA[synergy kettlebell training]]></category>

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		<description><![CDATA[Here are some of them and I will be adding more as I come across them. Feel free to add to my list, by commenting below, so that others may benefit from our collaborated knowledge. 4. The saltiest side-dish: Denny&#8217;s smoked ham. One slice packs 1,700 mg of salt. At 85 calories per slice, that&#8217;s [...]<img alt="" border="0" src="http://stats.wordpress.com/b.gif?host=alwaysbelieve1.wordpress.com&amp;blog=1064617&amp;post=636&amp;subd=alwaysbelieve1&amp;ref=&amp;feed=1" width="1" height="1" />]]></description>
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			<media:title type="html">Bob II</media:title>
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