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WELCOME! =]
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Hope you enjoy!!

4-20 WOD .....

3 Rounds of each couplet 60 sec. max effort / 15 sec. recovery
~~~ Plus a push pull pyramid (alt. push-up/pull-up)~~~~


COUPLET #1
*Box Jumps w/ squat on top and bottom (11") (16, 13, 11)
*Wall Ball (12lbs.) (28, 27, 26)

PUSH PULL PYRAMID #1 = 8 reps

COUPLET #2
*Kettlebell suitcase burpee (35 lbs. x 2) (13, 12. 11)
*Med. ball alt. staggered plyo push ups (from modified plank) (26, 22, 21)

PUSH PULL PYRAMID # 2 = 10 reps

COUPLET #3
*8 mnt. climbers/ 8 med. ball high knees (12 lbs.) (4.5, 4.5, 4)
*V-Sit Med ball triceps ext./rotate touch floor (12 lbs.) (12, 12, 13)

PUSH PULL PYRAMID #3 = 8 reps

COUPLET #4
*Alt. Kettlebell swing (35 lbs.) (35, 30, 25)
*Full plank down up shoulder touches (16, 16, 17)

How Many Calories Will I Burn?

I don't advocate being obsessed with calories. But I do highly recommend learning about them! The more you educate yourself, the more successful you will be.

As people begin learning about calories, one of the most asked questions we (fitness professionals) get is, "How many calories will I burn doing _______?" Unfortunately many fitness pros will tell you that their class or workout will burn the most. I hear many say, "If you take my class, you will/can burn 1000 calories or more!!" Truth is, they have no idea how much 'you' will burn. This widely varies from person to person.

I can max out at my most intense effort at 400 calories in an hour, while the person next to me can burn 1000 or more.! That's a wide range!
What determines how many calories one can burn? Everything!

Weight
Age
Gender
Body Composition
Diet
Hydration
Menstrual Cycle
Sleep
Energy level
Effort
Intensity

Type of exercise
Fitness level
Cardiovascular health
Over all health

This list seems endless.
So how do online charts, or fitness professionals know how many calories you will burn? Without more info, a heart rate and some math,they don't.

Back in the day, I used those online charts to track my calories. When I purchased my heart rate monitor, I was very disappointed to learn I was only burning half of what those charts were telling me! Seriously!? Is this thing broke!?! Even after asking fellow fitness professionals, no one understood why I was burning so little. Not to toot my own horn, but I go pretty hard in the gym...(toot toot).

After picking my ego up off the floor, I had to come to terms with reality. I adjusted my eating habits to account for this rather disappointing discrepancy, and WhaLa!! Goals were getting met!!

I'm in LOVE with my Polar FT-7 . I've had it for a couple years now and can track calories, and challenge myself with my max heart rates on intervals. With no cross talk, I know it's always reading my progress and not the person next to me. Polar isn't the only good brand. I have friends who love their Garmin versions as well, and some have the ability to track millage if you run or cycle (great for distant runners prepping for a race!). What ever you choose, this a great learning tool to find out what you are really doing in the gym, so you can make better choices in the kitchen.

"What are you training for?"

I get this question a lot! My answer is always simple.

LIFE!

I love being healthy. I feel I can take on any thing life throws my way! At 42 (almost) I love moving through my day, doing all those tasks life hands you, with ease. I'm not sore after moving boxes, or doing yard work. I can pop out of bed with a strong back. It feels great!

I'm not without my issues, but looking back at my, not so healthy days, I remember how difficult things were.That was 10 years ago. I can't imagine how old my body would feel, if I lived a sedimentary life now.

Last year I got into a little fender bender. Nothing heavy, but the doctor told me if it wasn't for the muscle support I had in my traps, I could have easily had whip lash. He told me, it was my hard work in the gym that helped to protect my neck during that accident.

So when you see me in the gym pumping out my last few reps, or slamming out a HIIT workout, I'm not training for some big show. I'm not desperately trying to lose weight or look a certain way. And, I'm not training for a triathlon. I'm just training for what ever life throws my way.

What are you training for?

Shred WOD "Insane in the Brain"

Back Yard Play Time...

This is a 24 minute HIIT (not including warm up and cool down)

I only filmed the first round of each exercise (editing is quite the learning curve!!), So here is the break down of today's WOD.

Please note, this is not a Shred class, but just me doing me. The purpose of this video is to share ideas and inspirations for training sessions, classes, or personal workouts for those who already understand proper form do's and don'ts.

I have included my weights and reps in parenthesis.


COUPLET #1 = 3 Rounds 45 seconds max effort/ 15 sec. Recovery
** Tire Flip, Jump Through, full burpee(120 lbs.) ( 6,7,6)
** Incline 2 knee cross + Spiderman push-up : (9,8,6)

COUPLET#2 = 3 Rounds of 45 seconds max effort/15 second recovery
** Crazy Apes! (My signature move *evil grin*) (11,9,7)
** Kettlebell Renegade ( 35 lbs. each) (12, 10,10) (I wish I had the fat kettlebells. These are very hard to balance on -- Love the collapse at the end...I'm so conditioned by that beep! lol )

COUPLET # 3 = 3 Rounds of 45 seconds max effort / 15 second recovery
**Kettlebell Round-About Swing ( 35 lbs.) (28,21,21)
**Heavy Bag Hoist, Deep Squat, Tuck (35lbs.) (6,5,5)

COUPLET # 4 = 3 Rounds of 45 second max effort / 15 second recovery
**Burpee Air Jacks (15,12, 13)
**Speed 1-2 ( no count- just go as fast as you can)

~SWEAT HARD~PLAY HARD~SUCCEED~

Great long Nike tanks for curves!!!

Curvy Sistahs!!

You know the deal...Workout tanks tops that don't show sweat are usually made with that tight material that "Rolls" up as we move.....(please tell me I'm not the only one with this problem *grin*)

I LOVE these new $25.00 Nike 'Dri-Fit' Tight Fit Tanks from Sports Authority!!
They are long, hug but don't squeeze, and they don't show sweat!!! Best of all, they don't roll up,!!
I bought 3!! They are great for giving that "long-lean" look too!
I'll wear these in and out of the gym!!

Along with the above colors, they have purple, fuschia, dark red/pink, and black.
Thought I'd share! Love my curves....but you gotta dress them right! Holla!

Grocery Item of the Week for convenience!

Ready Pac Diced Veggies!!

One big thing that stood in my way of clean eating was all the time it took to prep fresh foods. Really, it was so much easier to buy cereals, lean Cuisines, and prepacked, processed foods. And why not? They all claimed to be healthy and good for me.....sigh....

I will try to stick to subject at hand and not veer off into a, "Why processed foods are so bad for you" tangent.

Thank You Ready Pac for making clean eating a little more convenient!!!! I use their diced tri peppers and diced onions (purple and yellow) in my AM egg white scrambles, chicken salads, and a bunch of other things. They are a weekly staple in my grocery cart!! We also love their pico de gillo on Mexican night!!

In addition to veggies, they have chopped fruits, and organic salad boxes! I love their fresh pineapple since those are such a mess to chop myself!!

You can find these little, time saving treasures in the refrigerated section of your produce isle!!

Did this workout this morning!

3 Rounds of each Couplet 45 sec. max effort/ 15 sec. rest+ Pyramid break

Couplet 1

1. Alternating Reverse Lunge (35 lbs.) (16, 18, 17)
2. Roundabout Kettlebell Swing (35 lbs.) (25, 27, 26)

Pyramid Level 1 – You can choose different reps if you want to do more (or less) – tailor it to your ability, but always add a little challenge!

• Pull-Ups x 3 reps
• Double KB Military Press x 8reps (2x 25 lbs.) (you can do single presses if you wish)

Couplet 2

1. Suitcase Deadlift Burpee (2 x 35lbs.) (10, 8, 8)
2. Weighted Dynamic Squat (15 lbs.) (23, 20, 23)

Pyramid Level 2 – note how Pull-Ups increase my 1 rep, but Presses by 2. That’s because Pull Ups are harder.

• Pull-Ups x 5 reps
• Military Press x 10 reps (2 x 25 lbs.)

Couplet 3

1. Alternating Single Leg Hip Thrust (12, 10, 12 ) These were a challenge due to using a coffee table and low bench that kept sliding on the floor.......That's my story and I'm sticking to it! ;}
   
2. Weighted Side to Side Step Ups (15 lbs.) (16, 20, 21) Same story as above... had to stack to benches for height... lol...Anyone want to buy me 6-8 more risers for my bench?? My birthday is coming up...lol
   

Pyramid Level 1

• Pull-Ups x 4 reps
• Military Press x 8 reps (2× 25 lbs.)

Couplet 4

1. Renegade Row (2 x 35 lbs) (14, 10, 11)
2. Burpees (15, 14, 13)

DONE!

Thank you Marianne!! ( http://www.myomytv.com/kettlebell-couplet-home-workout-with-secret-pyramid-strength-and-conditioning/ )

Grocery Item of the week

Country Choice
Organic Irish Style
Steel Cut Oats

I make a large batch on Sunday night for the week and it holds nicely through the week till Friday.





I add:
* peeled and chopped Honey Crisp apples
*chopped strawberries
*unsweetened raisins
*chopped raw pecans


With all of this, no sugar is needed! Pure and healthy!

I like to scramble some egg whites (3 whites, 1 whole) to pair with it for a balanced breakfast! If I' know it's gonna be a crazy-busy week, I'll boil some eggs to grab and go with my oats!

It's time to rev up the day!

Spring break WOD 4//2/12

4 Rounds of 8 exercises - 45 sec. Maximum Effort / 15 sec. rest

#1. High Knee Speed Rope

#2. Heavy Bag, Speed 1,2

#3. Kettlebell Vertical Row Burpee (35lbs.)

#4. Goblet Squat (35lbs.)

#5. Round About Kettlebell Swing (35lbs)

#6. Slam Ball Squat (12lbs.)

#7. Single Hitch Kicks ( alt. sides per round)

#8. Trench walk / 2 knees

This was a fun workout. I miss the Summer months when I have more time to play like this with my own equipment. I hope to film more of these as weather improves on my back porch.

Feel free to post if you have questions! =]