Treadmill and Kettlebell: Getting back into the swing of things

Hey y'all!

Wow!  It's been over a week since my last post.  A lot has happened since then, like:

1. I've run completely out of propane.
2.  All of my water lines are frozen solid, with two exploding in the cellar.
3.  I've had to move into my side room, so I can save on my electric bill while I run the electric heater.

Let's just say that everything that's happened has been a huge distraction from blogging and exercise.  It's hard to get motivated to workout when you're wearing multilayers of clothing.   :)

So, yesterday, I decided enough is enough, I've got to get back into the swing of things.  I pulled out my treadmill, which is thankfully small enough to fit in my side room since the room is pretty small.  Behind the treadmill is just enough space to do kettlebell swings without hitting my door or desk. 

Today I'm doing intervals using my treadmill and kettlebell:

30/10

 Treadmill
KB swings

Treadmill
KB squats

Treadmill
KB press

3 rounds/30 sec btwn rounds

So what's your game plan for the rest of the week?
What are your tricks to get in a workout when life gets in the way?

Monday Kaminski Workout: Bodyweight Challenge RIST and FUW 1

This one is from an email Shawna Kaminski sent yesterday.  It’s a bear of a workout, and perfect for those of you who like to stretch yourselves to the absolute limit.

Here’s the text version:

“This workout is a 'RIST & FUW' type workout.

RIST - reps in specific time
FUW - finish up with

Here's what you'll do:

Set your clock for 1:15/05, do the following:

15 prisoner squats FUW plank alt leg lift

10 burpees FUW side plank

15 per side mtn climber FUW side plank

10 wall stick up FUW plank saw rest 30 sec

7 per leg RDL FUW wide outs

penquins 15 per side FUW skater

7 per side get ups FUW side squat walks

10 per side wood chops FUW skater

shoe touch FUW burpee

Feel free to repeat these sets for a longer workout, the key is to GO HARD no matter how many sets you do, work at your own pace.”

You can do this workout on your own, or follow along with Shawna as she does the entire workout on the vid here.

 

Bodyweight Challenge RIST and FUW 1

Give this one a shot and let me know what you think.  And as always – pass it on!

 

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Try something new - Budokan beginning practice

Good morning!

I’ve decided I’m going to stay sick all winter, but despite it I got a lot of crocheting done yesterday.  That’s my way of saying I made cat toys. 

Anywho, this morning I got in almost 10 minutes of yoga before wanting to die.  Doing yoga got me thinking about budokan.  One of the best workout videos I have is the Budokan Beginning Practice by Cameron Shayne, a black belt in martial arts.  It’s brilliant!

Shayne combines martial arts, yoga, and meditation.  In the little pamphlet that comes with it, Shayne explains the combo like this:

“Yoga develops power through stillness and space.  Martial arts develops power through explosive movement.  Mediation develops power through concentration.”

This combination and it’s results are why monks it.

Sometimes, in fact, I think most of the time, you find kickboxing, and various other forms of “marital arts” for a workout done by people who aren’t qualified.  In other words, they took a few martial arts classes and now they know it all.

Truth is, martial arts is so much more than kicks, punches and blocks.  It’s about a way of seeing life.  I get really frustrated when I see today’s version of martial arts.  Kids get a black belt in a couple years because their parents paid a fortune.  In other words, they bought their kid a black belt.

I grew up in the old school.  I’m lucky I even have a brown belt, because they weren’t given out on a whim.  You had to earn it through more than performing movements.

Anyway, that’s why I love the budokan workout.  It focuses more on what martial arts is compared to what the others do. 

So, there you have it!  If you want a change in your regular workout – this is so the way to go!  Give it a shot!  The vid only costs around $8.00 and totally worth the experience.

Enjoy, and let me know what you think when you pick it up.  And as always – pass it on!    Click here.

 

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Monday Burpee Workout: Just a minute bodyweight workout

Howdy ho, y’all!  Welcome to a killer Monday burpee workout!  I’m sitting here wrapped up in a blanket and still feeling like I’ve been hit by a truck.  So, I won’t be doing this one, I’m subbing out with yoga instead.

But!  For you!  I got this in the mail from Shawna Kaminski this morning, and had to share it with you.  I know a lot of you who stop by love killing yourselves, so this one’s for you! 

Shawna gives you a lot of variations on the burpee to accommodate various fitness levels.  She also includes tips for those of us who have knee problems.

Here’s the times she sets for your fitness level:

Advanced:  60 seconds/10 sec break

Intermediate:  45 seconds/10 sec break

Beginners: 30 seconds/10 sec break

3 rounds

• burpee
• push-up
• burpee
• prisoner squat
• burpee
• superman

Rest 30 seconds between rounds.  (more if you have to)

If you enjoy the workout, I highly recommend you pick up her Challenge Burpee Workout program.  I’ve got it and absolutely love it!

Meanwhile, happy killing yourself with today’s workout vid!

Just a minute bodyweight workout

 

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Wednesday Mishmash: Rugby and yoga?

Veering off the regular path of weights and bodyweight training, to a fun video Hannah Spearrit (@HannahSpearr1tt) posted on twitter. 

For those of you, like me, who like watching big tough guys doing yoga, enjoy!

PS:  Here’s the link to the article, complete with pics!  Click me.

England Rugby League Squad Do Yoga with Yoga instructor Nisha Srivastava

 

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Inspiration Tuesday!

Saw this quote on twitter this morning and really liked it.  It’s one of those you see, and just have to share. 

 

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Monday Video Workout: Kettlebell workout for butt and thighs

Good morning!  Time to get back in the swing of things! No pun intended. 

Here’s the workout I’m doing this morning.  Trust me, you’re really going to feel it in the bum – burrrrnnnnn. 

I used a 15 pound kettlebell.  15 reps goblet squat, and 8 reps 1 leg deadlift.

TIPS:

1.  Don’t forget to keep the core engaged or you’ll hurt yourself on the deadlift.

2.  If you have balance issues, hold on to a chair or edge of a table.  You won’t get the full effect of the deadlift because your abs aren’t as engaged as they would be otherwise, but it will help you slowly develop balance.

Slowly wean your way off the table by supporting yourself with your hand, then fingers, and lastly finger tips.

3.  WARM UP/COOL DOWN!  Don’t forget!

If you don’t have a kettlebell, don’t worry about it, you can use a dumbbell instead.

Have fun!  And don’t forget to pass it on! 

Holly Rigsby Kettlebell workout for butt and thighs

 

 

 

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Happy New Year Challenge!

Hey y’all! Hope everyone had a great day.  I’ve got a terrific challenge to help you get your year off to a great start!  It’s called Pounds 4 Peace. 

P4P was started by Highlander fans who decided losing weight would be a great way to raise money for The PEACE Fund.  The idea is to get people to sponsor your weight loss.  Let’s say you want to lose 20 pounds.  Get your friends and family to donate a certain amount for every pound you lose. 

So, what is The PEACE Fund?  PEACE stands for Protect, Educate, Aid Children Everywhere.  It was started in 1997 by Adrian Paul (the Highlander).  The fund raises money for organizations that are underfunded, doing awesome stuff to help kids, and needing help.

Some of the recipients are: Mercy and Sharing; Teachers Across Borders; COTA (Children’s Organ and Transplant Assoc.). 

This past year Paul started PEACE Fund Radio, which was set up to create a social network for charities to come together and work on ways to help children everywhere.

It’s a brilliant charity, and one I’ve supported since it began.  One of the highlights this past year for me was using social media (twitter/facebook/google+) to help The PEACE Fund raise money toward getting an infant respirator for a hospital in Hungary. 

Little Flora was the first baby to be saved by the respirator.  She’s a little cutie, isn’t she! 

Anyway, I could ramble on, but this is simply a fantastic way to start off the new year!  Get the weight off, and help little kids who are so in need of our support all at the same time.   So, click the above links to learn more, download your sponsor sheet, and fitness tips from Adrian Paul. 

Let’s make it a great year!

PS:  It’s tax deductible!  Pass it on!

 

Technorati Tags: peace fund,fundraising,pounds 4 peace,new year goals,losing weight challenges,weightloss challenges

Denise Austin’s Shut Down to Lose Pounds Challenge: To do, or not to do? hmmmm…

I’m on Denise Austin’s mailing list, and for a good reason – I love her newsletter.  Well, I like it until I get stuff like this that makes me cringe. 

According to the challenge, you’re only allowed on the computer/TV for only two hours a day.  Now, that’s a bit tough for me because I own an internet business, so I’m on at least 5 –6  hours a day running it.

So, what about us work-at-home folks?  The challenge is to limit our playtime to 30 – 60 minutes.  Dang.  I’ve been trying to figure out what I’d do with all the extra time.  Everything I came up with meant sitting down.  For instance: drawing, cartooning, writing ridiculous stories, knitting, offline gaming, or crocheting. 

No matter what I come up with, I end up sitting down.  I’m looking for a happy medium.  The problem is that I’m single, and therefore childless.  I have my cats, but you can only play with them for so long without getting your flesh ripped open.

What I’ve come up with is this: Watch TV on my computer while riding my recumbent.  During my work breaks – grab the kettlebell I keep off to the side, jump rope or do burpees or 5 or 10 minutes.    All in all, my goal is 30 minutes of exercise a day.  If I go over that goal – yea me!!!  But!  I can’t go under it.

I can hear you now.  Wait!  You run an exercise blog and you’re TRYING to get in 30 minutes of exercise a day???

Yes.  You see,  I’m a 4 time stroke survivour and I have Dystonia.  Both wreak havoc on my body with either fatigue or muscle spasms.  Sometimes it makes it hard to push myself to workout, and I’ll excuse make my way out.  It’s one of the reasons I created this blog.  It’s to spur me on when I want to quit. 

So, that’s the challenge I’m taking on for 2014. 

How about you?  Are you willing to take Austin’s challenge on?  Or do you have another challenge you’ve laid out for yourself?

Drop me a line in the comments below!  And as always – pass it on! 

 

 

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The latest cardio myth challenged

If you take a look in the right column, you’ll see a number of programs that I believe in and therefore encourage you to buy.  Why?  Because they work, and are great for folks who have very little time to get in that workout.

I do have a beef with them, though.  The latest cardio myth is that cardio workouts don’t burn fat.  Some of you know that’s a lie, because you’ve used cardio and diet and lost the fat.

Some of you have tried everything in the book and never lost.  If you fall into that category, it’s either because of your metabolism, or lack of self-discipline.  Sorry, guys.  That’s the politest way I could say it. 

If cardio doesn’t burn fat, then two greats in the fitness industry are liars:

1.  Denise Austin

2.  Richard Simmons

And we all know that’s not true.  Between the two of them, they have nearly 80 years experience, which is much more than the new kids on the block who have about 20 – 25 years under their belts. 

The new guys might know “short cuts,” but they have no experience with what it takes for the long haul – meaning years, and years to come.  Austin and Simmons do.  And so do a lot of you.

The reason I’m bringing this up is because of a neighbour of mine who lives some 18 trees down the creek from me. (I live on a farm.)  Marlene has lost nearly 100 pounds by taking brisk walks every day and watching her diet.  That’s nearly 100 pounds of FAT.  And how is she doing it?  Walking!  What is walking?  Cardio! 

The new myth is what?  Cardio doesn’t burn fat, so throw out your treadmill!

Fact is, walking has always been considered the greatest exercise there is, whether you’re walking outside and getting fresh air, or enjoying your treadmill while watching TV or reading a book.

I’m sure most of the new guys mean well, and I know a lot of them are basing their idea on the latest research out of Canada, but the message is misleading and wrong. 

My advice is this:

1.  Ignore the latest fad, trend, whatever you want to call it. 

2.  Don’t throw out that treadmill, and enjoy walking off the fat! 

3.  Do what works for you. 

4.  Do what you enjoy.

5.  And, don’t listen to anyone who tells you it isn’t working.

PS:  Pass it on! 

Denise Austin: Fat-Blasting Cardio Walking Workout

 

 

 

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Yes, those are HER abs, it's not photo shopped

Hey y’all!

For those of you who might have missed yesterday’s post, this is Shawna Kaminski (the 50-year old gal in the photo below).  Shawna uses her body as a testing ground for her workouts, (along with the thousands of clients she trains worldwide).

She's redefining age by proving you can be lean, athletic, and have killer abs at any age.

Shawna is hands down the oldest hard body I know. It’s hard to believe that Shawna is 50 by looking at the photo? She obviously knows what she's doing. 

Here's her secret training program

And she's done it again. She's come out with a new twist on an old training concept: it's 'complexes' now.

If you think you know about complexes, think again, you'll find new and different barbell and dumbbell combinations and you'll even get some bonus kettlebell complexes in her plan.

Take a look at Challenge Complexes and you'll find workouts like:

· Enough Already

· Rack It!

· Monkey on Your Back

· Challenge Limbo

· Never Quit

· I Dare Ya

· Make That a Combo

· Man Up!

· Meat and Potato Complex

Keeping your workouts full of fresh ideas will keep your results coming.

For LESS THAN ONE THIRD of the price of a session with a mediocre trainer, you can have a plan created by a trainer with international accolades and status, one that has a proven track record for getting results.

Grab Challenge Complexes before the price more than doubles at midnight tonight.

The good news is that if you find the plan isn't right for you, you've got a 100% money back guarantee. But I'll guarantee you this: if you give her plan the old college try, you'll be more than pleasantly surprised.

Here's what you'll get:

 

17 BB complexes

-use a single barbell to Boost Metabolism, Build Muscle and Burn Fat

-learn the most effective lifts to safely get an intense workout in 20 min or less

-use BASIC and simple barbell moves to achieve your strength and fat loss goals

-replace HIIT with amazing strength building workouts

-perfect lifting technique while burning fat

-avoid getting 'skinny fat' by maintaining and adding sexy, lean muscle tone

-maintain and improve your strength by incorporating challenge complexes

-use as a stand alone workout or incorporate into your program as 'cardio' or on your day off

10 DB complexes

-add even MORE variety by using a single set of dumb bells to boost your metabolism, build muscle and burn away fat

-avoid useless and boring gym machines by using only ONE set of dumb bells and a small space

-train ANYWHERE for 20 minutes or less and achieve your fitness goals

PLUS... you'll get a bonus training program that's going to blow you away. Take a look at it here.

Anyway!  I wanted to give you a heads up on her latest program.  You really can’t beat the deal, especially when you can get your money back if you don’t like it.  I bet you won’t want a refund. 

Have a great week!

Yochana

 

PS. The sale is DONE at midnight tonight and then the price doubles, so check out Challenge Complexes here and pick it up before midnight.  It’d make a super gift for yourself or for a friend!

 

 

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Fantastic workout to try!

Hey y’all! 

Wow!  It’s been one tough week.  I had a mini-stroke last month, and I’m still battling some of the side-effects.  Today has been pretty good.  I was able to get in a bit of ab work, and my flat bands. 

Anyway!  I’ve got something great for you!   

Shawna asked me to share this workout program with you - it's from her Challenge Complexes program.

You can check out the workout below, but first I wanted to tell you a bit about this style of workout because it's unlike anything you're doing now.

There's a trick to putting together 'complex' workouts. Often times trainers try to make things challenging by putting together impossible exercise combinations. Shawna says that complex workouts really need to be simple in their design so as not to cause strain on certain muscle groups and to ensure you stay injury free.

That's what I love about her workouts: safe, effective and fun. They're full of variety and challenges but they aren't 'impossible'. Shawna is as experienced a trainer as they come. She's in incredible shape at 50 and uses complexes in her training. Trust me, since I’m 53 and she’s 50, I’m more than willing to do what she says now.  (It’s a never trust anyone under 50 thing. LOL)

Okay, so here's the workout:

Let's Get This Started (Reps and rounds)

Equipment: dumb bells

Choose a weight that you can use for ALL exercises.

Do 8 reps of each exercise. Try not to put the DB's down the entire set, do 6 rounds. Time your workout, match the time with increased load the next time out:

· DB push up (hands on dumb bells)

· Spider crawl (per leg)

· Weighted burpee (squat thrust to deadlift)

· High pull

· Front squat push press

· Rest 30 seconds to one minute

Do 6 rounds

Have fun with that one and make sure to check out her plan.

BTW get Challenge Complexes for just $19 this week. That works out to about 70 cents a workout.

PS:  Take a look in the upper right hand corner. See the Complexes freebie?  Download it and give it shot!  And as always, don’t forget to pass this on to your friends!

 

 

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Wednesday No Excuses…

Check out the free gift below the pic!

My gift to you! A free Challenge Complexes Workout Report!  Click me!

 

 

Technorati Tags: challenge workouts,challenge complexes workout,workout reports,free workout reports,free gifts

The ultimate cardio replacement This is better than intervals (intense)

(This afternoon,  I have a guest post from a good friend of mine, Shawna Kaminski!)

I hate cardio.

Don't we all?

Well, sadly, no. When I go into my gym I still see row upon row of cardio machines jammed with magazine readers hoping to lighten the load of their belly fat. But it won't happen.

Did you know that traditional cardio increases your cortisol production and can lead to muscle and strength loss?

Also a recent study at the University of Tampa showed that adding ‘Jogging’ to a weight training program decreased strength gains by 50%.
If you're getting weaker you're losing muscle. And if you're losing muscle, your fat percentage is going up.

I don't know about you, but I'd rather be stronger and leaner than weaker and fatter.

Yet another reason NOT to do traditional cardio.

Here’s the ultimate cardio replacement

Sure, we all know about HIIT, but let’s face it, you can get too much of a good thing. If you notice that you’re feeling your performance is lacking, you’re getting weaker, losing muscle and generally just looking ‘soft’, it may be time to put HIIT on vacation.

This is better than intervals (intense)

One that will burn fat, boost metabolism and build muscle in 20 minutes or less?

If you want to look like (and feel like) a super hero, build your strength and coordination, and make everyday activities so much easier…

… just use this approach for 20 minutes or less.

This approach (once only used with athletes) will strip off body fat and build rock solid muscles at the same time because of the metabolic and progressive approach.

Shake up your program with something completely different.

Put ‘cardio’ and ‘HIIT’ on the shelf and try this.

 

Tuesday Workout! Quickie Challenge Fat Loss DB Complex

Grab your dumbbells and let's rock! Don’t forget to share it with your friends.  :)

Need a Quickie Challenge Fat Loss DB Complex

 

 

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Week in review, or true confessions (and it’s ugly)

There’s falling off the wagon, and then simply falling off flat on your face.  I fell flat on my face.  Chanukah is 8 days, and my nosh cravings refused to be denied.  So, I shall confess.  I ate:
2.5 dozen homemade sugar cookies
And close to 30 mini-donuts in my donut baker.
Told ya!  I fell flat on my face.  Problem is – I’m still craving donuts.  I keep consoling myself that the donuts are baked and not fried, and that 2 batches didn’t have “sugar” for a sweetener.  I used real maple syrup one night, and then last night I used Bailey’s White Chocolate and Peppermint Bark coffee creamer.  It’s to die for.
Did my motivational pics help?  Despite how it sounds, they actually did.  They inflicted guilt at every turn, and I did curb the number of donuts I really wanted.
Anyway, the 8 days are over, and it’s time to get back in control.  I can’t wait till next year. 

---

MORNING ROUTINE
I’ve been doing a morning 50 for awhile now.  5 exercises, 10 reps.  Then I bumped it up to 5 exercises, 15 reps.  Today, I’ve begun 10 exercises, 10 reps.  

Technorati Tags: falling off the wagon,bad diets,lack of self-control,50 reps,100 reps,morning workout routines

Tuesday Shawna Kaminsky workout!

Found this in my  inbox this morning – another prize!  Don’t let the idea of burpees scare you off, she shows some easy alternatives. And as you can see from the vid, her dog went with the burpees and passed out cold. 

As always, if you know anyone who might enjoy this workout, send ‘em here!  Tweet it!  FB it!  Slap it on google+ !  Her workouts are worth it!

By the way, if you like the vids I post of her workouts, check out her challenges here:  Transfer me to awesomeness!

Cuz I Can - Bodyweight Burpee Workout

 

 

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Holiday blues and how to keep them from mucking with your goals!

Holidays don’t bother me, but the unending days of little sunshine do. Are any of you like that?

Anyway, I saw this in Muscle & Fitness Hers and thought it’d be a great one to share with y’all.  The article is written by professional bodybuilder Sandi Forsythe.  She covers what kinds of vitamins you should be taking, tips on dealing with stress, and tips on how to attend holiday parties.

Head over and check it out.  Then, come back and leave your comments and your own personal tips here! 

Remember, if you know anyone who might get something out of the article, send them the link. 

Holiday Blues 

Stress can leave you in a funk and ruin your motivation during the holidays. Here, IFBB pro Sandi Forsythe shares simple tips to keep the joy alive and stay on track with your goals.  Read more…

 

Technorati Tags: sandi forsythe,holiday blues,holiday tips,how to attend a party tips

I’ve been AWOL, and the anatomy of body odor

That’s an interesting combination for a title. 

Anyway, sorry I vanished last week.  I was down a good part of it with a migraine.  I also took some time off to work on my cottage.  I’m doing a bit of remodeling and it’s a wreck.

But!  I’m back, and with a really stinky link – The Anatomy of Body Odor.  I came across this one by accident today.  It’s a lot of fun to read.  You’ll discover:

1. 2 types of sweat!

2.  Reasons we reek!

3.  Gender fetor: onion vs cheese  One of us smells like cheese, and the other like onions. 

4.  Celebrity Stench!  Did Elvis stink?

You’ll discover who invented deodorant, and other oddball facts!

Check it out!  And if you have a stinky friend, send ‘em this way!

The Anatomy of Body Odor | Muscle & Fitness

http://www.muscleandfitness.com Fri, 04 Feb 2011 14:37:30 GMT

Learn everything you need to know about body odor - including what causes it and how to prevent it.

Read more ...

 

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Workout like a kid again

Yip, that’s what jumping rope really is – it’s working out out like a kid again!    It’s also the title of my latest article I’ve written for a series I’m doing over at GoArticles.  

Click here to learn some tips, workout ideas, what size rope to buy, and other cool stuff!  And as always, if you know someone who might be interested, send them the link!

Thanks!

PS:  While I’m at it, here’s one for you holiday shoppers!  Shawna Kaminsky has a fantastic Challenge Jump Rope program for a measly $19.  You get:

21 jump rope challenge workouts

10 challenge jump rope finishers

coaching videos

plus 2 bonus ebooks of bodyweight workouts to use along with your jump rope! 

Click here to check it out!  Look for the link beneath the header.

Btw!  The challenge workouts also make great gifts for the fitness nut in your life. 

 

 

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