18 Minute S&M Workout

That stands for SWEAT and MUSCLES, of course.....

Consistency is key! Just because you don’t see results in the first week or even the first month, DON’T GIVE UP!!!!! Remember that your body needs several weeks to adjust to your new exercise routine and/or diet program. You didn’t gain all that weight overnight! Once it gets in the habit of having these things then it will realize it can make the changes necessary (i.e losing fat, toning up, increasing your daily energy levels and making you feel great). You have to believe that what you’re doing is better for your body no matter what it still looks like on the outside and eventually it will get better! Click on the title of this article to see the workout I did for today. Next week I’m going to throw some more of my own creations in!!!

Workout:

10 min jump rope

double arm inclined bench back squeeze - 25lb dBs 3/10

smith wide squats - 132lbs

Bodyrock

1)    prisoner squat/knee up - 31/22/22

2)    pushups - 29/29/30

3)    jump rope - 126/116

4)    burpees (w/ pushup) - 9/10

5)    side lunge touchdown - 29/26

6)    mnt. climbers - 81/84

7)    leglifts - 18/19

8)    side lunge jumps - 45/40

The timing and rounds was off with this one today. I can’t figure out if I’m missing some exercises or what!!!!

FOOD LOG:

7am - 2 eggs, 1/2 cup black beans, 15 grapes

10am - 1/2 cup raw sunflower seed/craisin mix, cappuccino whey shake

1pm - Perfect foods bar (snack size)

4pm - 2.5 oz chicken, 30 grapes

7pm - 3 oz ground turkey, 1.5 cup broccoli, 2 tbsp home made dressing, tsp natural pB

Tight Summer Body

All I have to say is.........I LOVE BODYROCK!!!!!!!!! Where as before I was losing steam with my workouts, dreading them, bored to death while doing them now I feel like I have new life, new motivation to push harder than ever before! Not to mention Bodyrock has done wonders for my legs in ways that I could not have ever imagined. I’m so glad I found this method of working out because before I would expend 100% of the days energy working (not to mention waste much of the day doing so) out and had nothing left for work, or for play. I never wanted to go hiking on the weekends or go rock climbing...now I feel I have the energy to do it all! Which is a lucky thing because my Personal Training business has never been busier! Now all I need to do is get more on board with the Bodyrock diet challenges!

The workout:

Jump rope 10 min

Reverse cable tricep pressdowns 50lbs 3/10

Upright row 25lb dBs 3/10

Bodyrock:

1)           One arm kB (kettlebell) swings, alternating - 20 reps

2)           Tricep dips (bodyweight) - 10 reps

1)           Squat jump tucks - avergae: 7 reps

2)           Reverse pushups (or inverted rows) - average 13 reps

1)           One arm kB swing, alternation - 20 reps

2)           Tricep dips - 10 reps

1)           Mnt. Climbers - average: 28 reps

2)           Santana Planks - average 7 reps

Total workout time: 22min 59s

FOOG LOG: (lo)

7am - 1/2 cup black beans, 2 eggs, 10 grapes

10am - cappuccino shake, 30 grapes

1pm - 3.3 oz chicken, 1 raw broccoli slaw, 1 tbsp home made dressing

4pm - 30 kashi crackers, 1 oz organic beef jerky

7pm - 3 oz ground turkey, 1/4th cabbage, 2 tbsp home made dressing

Rock It! Workout & MSG Awareness

MSG AWARENESS:

Just because the label does not read “MSG” or “Monosodium glutamate” doesn’t mean that MSG is absent from a product. Here is a list of terms that ALL mean MSG:

-  MSG

-  Monosodium glutamate

-  Monopotassium glutamate

-  Glutamate

-  Glutamic Acid

-  Gelatin

-  Hydrolyzed Vegetable Protein

-  Hydrolyzed Plant Protein

-  Autolyzed Plant Protein

-  Sodium Caseinate

-  Calcium Caseinate

-  Textured protein

-  Yeast Extract

-  Yeast food or nutrient

-  Autolyzed yeast

Check your labels and you will be surprised to note how many of these different terms are hiding in them. I recently check a can of low sodium chicken broth that advertised MSG FREE on the label only to find that Yeast Extract was listed there! Also to my EXTREME dismay I discovered whey protein is the biggest culprit for hiding this stuff in it!!!!! Get out from underneath the American Dream or it WILL kill you.

The Workout:

10 min arc trainer lvl 8

cable rope curls 50lbs 3/10

lat pulldown 65lbs 3/10

Bodyrock:

4RFT:

One Leg Jump Touch Down (10 reps on each leg) 

One Arm Push Ups (5 reps on each arm)

Mountain Climber Kick Ups ( 20 reps total)

Maltese Sit Ups ( 20 reps total)

 time: 23min 33s

**I added reps to the one arm pushups (+5 each limb) and to the one leg touch down jumps (+5 each limb) This turned out to be way harder than it looks on paper!

Total workout time: 36min 49s

FOOD LOG: (lo)

7am - 2 eggs, 1/2 cup beans, 2 tbsp salsa

10am - cappuccino shake, 1 kind bar

1pm - 1/2 cup 10  bean stew, 2 oz chicken

4pm - jerky

7pm - 1 cup elk/cabbage stirfry, 1 tbsp natural pB

Fitness Is Sexy

My wedding seems so close now, I’m kind of freaking out! I need to be super good with my food intake because my results have been static the past four weeks. I haven’t really been counting my calories in that time frame so I’m sure that’s the problem. Back to calorie counting this week!

Don’t forget you can easily click on the header of each of my blogs to find the video and photo demo from the Bodyrock site!!!! Except for the workouts that are my own creation in which case I’ll have my own photo demo up at some point. All this wedding stuff is just getting in the way!

The Workout:

10 min jump rope

BB overhead shoulder press 30lbs(set1), 20lbs (set2+3) 3/10

Prone (lying face down) tricep kickbacks 15lb dBs 3/10

Bodyrock:

24 rounds - 5s/25s

1)           low jacks - 31/29/29/30/29/31

2)           bicycle - 17/16/16/18/18/18

3)           dancing crab - 21/26/26/26/28/28

4)           ninja jump tucks - 6/6/6/5/5/5

total workout time: 25 min 41s

FOOD LOG: (lo day)

7am - protein pancake, 1 small banana

10am - 1/2 cup elk/cabbage stir fry, 1 medium apple

1pm - cappuccino whey shake, 1/2 cup sunflower craisin mix

4pm - jerky, 1/3 cup mixed beans

7pm - 1/4th lb bison, 1 tbsp dijon mustard, 20 brussel sprouts

Bootylicious

I really over did it last week trying to push through ALL of my workouts on top of having hiked 30+ miles over the weekend. That said, this two day rest has been great. I really feel ready to get back into it and kick some booty!

That said I watched another super documentary called “A Beautiful Truth.” It’s kind of a follow up video to “Food Matters” and all the work the Gerson Institute has done and answered ALL of my questions concerning, “Where is the research to back this Gerson Therapy up?” It makes me very very very scared to know the depths of which the food industry is poisoning us. I want to change but THE POISONS ARE EVERYWHERE. I feel that we (of the industrialized world) are trapped in a downward spiral to cancer and all kinds of deadly diseases and the worst part of all is that NO ONE REALIZES THE GRAVITY OF OUR SITUATION!!!!!!!!!! All the meanwhile the FDA, the American Medical Association, The Cancer Society, the pharmaceutical industry and many others are lining their pockets at OUR expense.

My conclusions:

1) When I run out of whey protein powder, I WILL NOT be buying any more. Instead I will switch to Hemp Pro 70 or Olympian Labs Beef Protein for my protein shakes. This is for two reasons: firstly because whey/soy protein powders are laden with MSG (an excitotoxin) under one or multiple of its 25+ code names, secondly because most of them contain artificial sweetners (also excitotoxins) and thirdly because you don’t even get a measure of how much hormone or antibiotic went into the animal the product came from.

2) I’m going to buy a juicer which I’ll use daily because it’s part of the Gerson Therapy.

My word of the day: EXCITOTOXIN

The workout:

5 min jump rope

walking lunges 27.5lb dBs 3/10

ez bar curls 45lbs 3/10

BODYROCK:

You will be doing 3 rounds of the following routine.
P1:
1. Dive Bomber Push Ups 5 reps
2. Pull Ups 5 slow reps 

time: 4min 48s (also I added 10 reps to the divebombers)

P2: Interval training: 6 rounds of two 20 second intervals (4 minutes total).
first 20 second interval – Squatsw/ kB
second 20 second interval – Air Chair w/ kB

bodyrock: 12min

total workout time: 26 min 21s

FOOD LOG: (lo day)

7am - PFB

10am - small banana and cappuccino whey shake

1pm - 1/2 cup of 10(+) bean stew, 1 packet low sodium tuna (2.5oz)

4pm - jerky

7pm - 1 cup elk/cabbage/broccoli slaw stir fry

Yesterday was my high calorie day.

Push/Pull Death

Push/Pull Death

This happens to be another one of my very own brain children. I DARE you to try it! It’s ok if you don’t have a sandbag! Just do body weight squats! Set your gymboss interval timer for 16 rounds of 10 seconds and 50 seconds. You will rest on the 10 seconds and work on the 50 seconds. Complete four rounds of the following four exercises.

Warm up: 5 min jump rope

cable reverse tricep pressdowns 50lbs 3/10

upright row   25lb dBs 3/10

1) Sandbag squat (left) - 32/31/30/29

2) Reptile pushups - 18/17/16/15

3) Sandbag squat (right) - 30/29/30/27

4) Assisted chin ups - 25/21/21/20

total workout time:  24min 19s

This was brutal. Way to go me!

Food log:

7am - protein pancake (1 scoop protein, 1 banana, 2 tbsp oatmeal flour)

10am - cappuccino whey shake, 1/2 cup almond/cashew/craisin mix

1pm - 3 oz leftover chicken, 1 cup blueberries

4pm - jerky

7pm - 3 oz elk, 1/4th cabbage, 2 tbsp home made dressing

I am officially *FOUR* weeks out! Eating less (trying not to pig out on almonds and cashews all the time anyway...) and taking a thermogenic supplement.

Six Pack & Love Handles

I'm going to weigh in again this weekend because it will be about a month since I actually weighed in last. When I switched to carb cycling it totally messed up my insides and I wasn't feeling good for the last 3 or 4 weeks. I couldn't get an accurate weight either. I feel great now that I'm back to calorie cycling.

The Workout:

Jump rope 5 min

walking lunges 25lb dBs 3/10   //  ez bar bicep curls 45lbs 3/10

BODYROCK:

8 rounds of the following exercises:
1. Prisoner Squat with Knee up – 20 reps
2. Santana Push Ups – 10 reps
3. Jump Rope – 100 skips as fast as you can
4. Plank Knee tucks – 20 reps

time: 23 min 57s (beat zuzana by the skin of my teeth!)

Total workout time: 33min 55s

Food log:

7am - Perfect Foods Bar

10am - Cappuccino whey shake, 1 small banana

1pm - 1cup almond/cashews/craisin mix and 3 oz elk

4pm - jerky, 2 wasa crackers

7pm - 3 oz spiced chicken, 1/2 cup steamed carrot, snap pea, onion, mushroom mix, 1/4 cup brown rice

Yes I have an addiction to raw seeds, nuts and dried fruit.