August Challenge "Ladders"

I really like my legs in this picture, ah what high heels will do for a body.

For August I think my new challenge will be Ladders. This still incorporates push ups and a whole lot more.

10 Jacks
10 Walking push ups
10 Mountain climbers
10 Burpees (I will be adding a plyo jump)

repeat, taking away a number each set.

I took the SuperPump Max pink lemonade at 5.30pm it was very tasty but I only took 1/2 scoop. My workout was a half and half set.

I finished my first set at 6pm. Then my girlfriend came over to pick up her computer I had fixed for her, and that along with some girl talk took about 45 minutes. Then I did my second set finishing up at a little after 7pm.

I ate my salad right away, and a full bottle of water.


I had my Casein at 8pm and got ready to settle in for the night, showered and made my lunch then off to finish the book I am reading called Crazy Love.

Workout - Mall walking & Upper body ST
Time of workout - 15 + 30 = 45
Cals burned = 146

Lunch mall walk
After work Upper body ST

Bent over rows 25lb db 2x12
Incline chest press 15lb db 2x15
Alternating bicep curls 15lb 2x20

(Bob Harper 20lb Kettlebell)
Kettlebell swings 20lb - 1 min
Kettlebell alt arm swings 20lb - 1 min
Kettlebell snatch overhead grip 20lb 2x10
Kettlebell halo 20lb 2x8
Kettlebell twist 20lb 2x15

My meals with my new supplies, but not the SuperPump Max I have to get that into the system.
Breakfast

Cinnamon, ground, 1 tbsp 18 5 0 0
Regular Coffee, 1 cup (8 fl oz) 2 0 0 0
Old Fashioned Quaker Oatmeal- Plain (1/2 cup dry), 1 serving 150 27 3 5
Nutella, 1 tbsp 100 11 6 2
Dole Pineapple Tidbits 100% Pineapple juice, 0.5 cup 60 15 0 0
Breakfast TOTALS: 330 58 9 7

Lunch

Bread, wheat (including toast), 2 slice 130 24 2 5
Grapes, 0.5 cup, seedless 30 14 0 1
Turkey breast meat, 6 slices 133 5 2 22
Lunch TOTALS: 292 43 5 27

Dinner

Roasting Chicken, light meat, 1 cup, chopped or diced 214 0 6 38
Spinach, fresh, 1 cup 7 1 0 1
Ocean Spray, Craisins Original Sweetened Dried Cranberries 1/3 cup (30g), 0.5 serving 65 17 0 0
Hendricksons Dressing Fat & Gluten Free No Preservatives, 2 tbsp 70 17 0 0
Watermelon, 1 cup, balls 49 11 1 1
Dinner TOTALS: 405 46 7 40

Snack

Banana, fresh, 1 medium (7" to 7-7/8" long) 109 28 1 1
Spinach, fresh, 1 cup 7 1 0 1
Almond Breeze Almond Milk, Unsweetened Vanilla, 8 oz 40 2 3 1
Whey Protein 100% Gold Standard Dbl Choc, 2 serving 240 6 2 48
Fire Water - 1/2 Lemon w/ 1 dash Cayenne Pepper, 1 cup 7 2 0 0
Snack TOTALS: 402 39 6 51

Snack 1

Cottage Cheese Low Fat (Dierbergs), 0.5 cup 80 4 2 12
Peaches, canned, water pack, 1 cup, halves or slices 59 15 0 1
Snack 1 TOTALS: 139 19 2 13
Snack 2

Gold Standard 100% Casein Protein, 1 serving 120 3 1 24
Snack 2 TOTALS: 120 3 1 24

CALORIES CARBS FAT PROTEIN
Totals: 1,689 208 29 162
DEFICIT = 146

Bob Harpers Kettlebell Workout Moves and Review

Even though it was Super Bowl weekend, I busted busy with some great workouts at home.

We had snow on Saturday so I did not go to the gym and Yoga was canceled. So here are my workouts and I kept my food pretty good except for goldfish crackers in chocolate.....who knew?


Sunday:

Workout - Step w/3lb weights & Zumba
Time of workout = 60
Cals burned = 290

Today was cardio:
30 min step w/3lb db
10 min Jog square w/leg lifts and J rope
20 min Zumba
20 step ups on bench


Saturday:
I thought I would detail this out for you so you can get a better grip of a 50 min Kettle bell workout and how you may need 2 size bells. This workout to me I rate = 10
This workout is worth the money, get it.

My favorite moves were the MODIFIED Turkish get up (as that is hard enough but a great starting point)
Second - the pass though lunges with the bell under your leg as you lunge
Third - the open and close leg as you swing
Fourth - the stretch at the end where you place your hand behind you like a yoga move

Also his 30 min Shred is very good, and nice for a split workout.

Bob Harper Inside Out Kettlebell Cardio Shred (12lb & 20lb Kettlebell) 50 & 20 min Zumba
Time of workout = 70 min
Wt = 124
Cals burned = 352

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15

Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L
Pop up cleans - 15
Squat w/shoulder press - 10
Windmill w/bell overhead reach for ankle w/feet wide - 10
Burpees - 15
High knees -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Burpee -15
Swings -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Swings - 20
High knees 20

Alt forward lunges R and L
Alt lunge R and L w/bell pass under leg - 35
Snatch w/shoulder press R - 15
Swings - 20
Alt lunge R and L w/bell pass under leg - 35
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 L
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 R

Lunge forward hold bell at side L - 10
Lunge w/ wood chop L - 10
Lunge forward hold bell at side R - 10
Lunge w/ wood chop R - 10
Swings - 15
Clean and press L - 5
Clean and press R - 5

Swings - 15
Alt swings - 30
Snatch L - 5
Snatch R - 5
Close grip push up -15
One arm row R w/opp leg out w/leg lifts R & L - 15 x 2
High knees - 20
Burpees - 15
Arm stretches
Round out back

Core:
Crunches - 20
Knee up crunches - 20
Twist w/bell sitting - 20
Straight leg crunch 1/2 w/overhead press - 20
Oblique bicycle crunch twist - 20
Fast bicycle - 20
Hold bicycle pulse - 20 sec each side x 2

Cool down;
Hug knees to chest
Single leg stretch R and L
Back rolls
Single leg forward bend sitting
1 leg bent in reach arm on straight leg other arm reach behind you
Squat down
Standing forward bend
Shoulder back stretch
Overhead reaches
Forward reach out stretch

NO EXCUSE I MAKE IT HAPPEN!

Random Pic Blog

Snow again today. Worked out at home Yoga was canceled.

Random pictures

Ice trees



Looking out the window to the bird feeder



The MINI Cooper covered again......


The front yard

Bay window I love this shot


Breakfast french toast with chocolate white pb, honey and cinnamon yumo!



Workout Kettlbell with Bob Harper
45 min cardio Kettlebell workout
20 min Zumba with Beto


Side view

Notice the handle on the larger bell that is from Bob Harper much better to use I love them so much more then my regular bells.

My new short hair cut

Some different poses

Fun


NO EXCUSE I MAKE IT HAPPEN!

Scary close up.................

Kettlebell Workout

This is NOT my new hair color (old pic), that will be later this week it is now a lovely RED.

I had a wonderful after workout smoothie:
1/2 banana
2 scoops Apd Whey Vanilla - since it was on sale buy one get one 1/2
1 cup water

Breakfast today 2 hrs later
1/2 c rolled oats
1 tsp cinnamon
1/2 c low fat cottage cheese

I feel like a Million bucks being back on my normal track and hope you do too!

Workout - Bob Harper Kettlebell
Time of workout = 30 min
Cals burned = 75

30 minute Kettlebell Basics Body Shred Workout
With 25lb Kettlebell

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

FYI.....Down 2lbs

NO EXCUSE I MAKE IT HAPPEN!

Bob Harper Kettlebell Cardio Shred Review

I am giving this workout a 9 so far. Since I have not made it through the entire workout yet, I will know more and will post my thoughts when completed.

Worth the money = yes.

I think if you have any shoulder issues, I would not go over the 20lb bell. As a matter of fact that is what Bob was using, not the 25lb.

Last night I did my teeth whitener and my teeth are feeling it today...wow sensitive. But whiter yeah!

I also caved and had some Lays chips and 3 small chocolates. I am not sure if I was bored or just having a sweet salty thing going on. *SIGH

Today I weighed in at 124 and I did part 2 of the Kettlebell workout with my 12lb Kettlebell.

I looooved it. He explains things very well, but the over head moves are very hard at 25lb so I used my lighter bell on that and the heavy 25lb bell on the swings.

To order this workout or his Kettlebells:
http://gofit.net/

Bob Harper Inside Out Kettlebell Cardio Shred
Mood - thrilled
Time of workout = 25
Wt = 124
Cals burned = 100

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Lunge Rows 2 x 15 R & L



Bob Harper (Part 2)
Time = 25 min
Cals burned = 100

Workout cont.:
15 swings
10 Pop snatch swings (R)
10 Squat single straight arm lift (R)
10 single arm windmill (triangle) (R)
15 burpees
15 high knees double time

10 Squat to windmill (triangle) (L)
15 burpees
15 swings
10 Pop snatch to windmill (triangle) (L)
15 swings
20 high knee singles
10 alt lunges
15 alt lunges w/kettlebell pass thru under leg (R)
Pop and snatch w/shoulder press (R)
Pop and snatch w/shoulder press (L)
15 swings - 25lb
15 alt lunges w/kettlebell pass thru under leg (L)
10 crab bridges
10 crab bridges w/single leg lift (R) + (L)
Modified turkish get up

NO EXCUSE I MAKE IT HAPPEN!

Kettlebell Workout ST Day

Went to the chiropractor last night and I feel so much better this morning. Bible study went great we had 8 which was a lot for the Barbie house. Ha I actually had to sit in the door way.

I did not get up as early as I wanted to this morning as the peeps left at 9pm so I only got in 20 minute workout. *SIGH

Tonight after work is the dentist for my cleaning and check up. I will try to get in some extra workout when I get home.

The goal is:
Work a bit on Pilates Mat routine
Zumba practice

Lunch I will get my prescription filled, and try to get the rest of the fabric for my other section of my gym near the TRX system. It is on sale and I will go and look at it, I'm going with white to match the walls/washer/dryer.

I can't believe tomorrow is Picture day for the Rachel_Mac Challenge. I feel like I have done pretty good but the pictures will tell. WOW has she got so many people on board!

Be brave and join in! You don't have to wear a swim suit.
www.sparkpeople.com/myspark/groups_individual.asp?gid=47106

Good news, I WILL be teaching Mat Pilates Dec 17th and going forward I believe on Wednesday nights, won't know till this weekend but with my schedule I can only do Mon and Wed or Sat am. I want to save Mon for Zumba classes so its going to be tricky.
I will ask for Wed and Early Sat 8.30 -9.30 she does a 10 am Yoga. This will give me time to do my workout at the gym, then teach the class, I am super PUMPED!

Today's workout:
20 mins combo with 12lb Kettlebell
With 25lb Kettlebell & 12lb and Bob Harpers workout
Mood = Amp'd
Workout time = 20 minutes
Cals burned = 75

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

NO EXCUSE I MAKE IT HAPPEN

Bob Harper Kettlebell Workout Review

The new gym studio is almost DONE!

Here is my new TRX suspension system (I have bought 2) and my NEW mirrors. The only section left is the part to build where my desk and files will go and to cover the hot water heater for storage. Tiny house = need storage space!

No problem, I can do that later as I find things free on craigslist to build it with FREE. Oh, I am going to get some fabric to cover the closet area, in white that will really make it look fresh for training 2 people at the same time as I will need every inch I have ;-)

I love it!

Now I can practice my Zumba, its perfect I did it today and I will hang the other TRX along the same beam training one facing one way and the other person facing the opposite BAM!

Check out these balls I got at Walmart at a buck apiece. Yoga mini balls = $8 each

These are the adorable balls I got to do my ball pilates workshop with, and a guy at work let me use his pump tab to let some air out of them now they are puuuuurfect!

They have to have some give to work with them, and I get to do a "mock" class for the Yoga studio owner on December 17th I know she is going to looooove it. (Ok and plus I need the cash lets be real hear)

Now for the Bob Harper Kettlebell news it arrived and I am kissing him here but its hard to kiss and take the picture.


Love it! Came with 2 workouts, 1 is an hour long (the one I am holding) the other 30 mins


25lb Contour Kettlebell and 2 workouts



I only did the 30 minute Kettlebell Basics Body Shred Workout review
Rating = 10++
Good direction explain in detail
Slow motion playback for form on pop ups and cleans
Comfy Bell and handle
Great fast warm up and cool down

The workout I did with 25lb Kettlebell only on the overhead I switched to a 15lb DB
Workout time = 30 minutes

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance part of the workout:
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

Worth the money........Loved it! Still have to try the other workout dvd then will post moves on that too.

But if your not sure which size to buy, go heavy and use your db for parts you can't do. Simply because you are using momentum here. My other Kettlebell is a 12lb vinyl wrapped as well, and I could have used it for the over head but it was downstairs and I was to lazy to get it. NO too PUMPED to do the workout.

I must admit, I do want to order the 20lb as well they are that GREAT.

Workouts:

Sat at the gym - Cardio

Elliptical - 45 mins

Cals burned = 500

2 x 10 standing reverse ab crunches

2x10 hyperextensions

2x10 30lb back extensions

Sunday:

30 min Bob Harper Kettlebell

15 min zumba

30 min pilates ball routine

NO EXCUSE I MAKE IT HAPPEN!

Bob Harpers Kettlbell Workout Bundle

Image: http://www.gofit.net/
I'm super happy I ordered this yesterday and I can't wait to get it in. It is the 25lb kettlebell bundle that I ordered, plus it comes with 2 dvds.

I will be doing a review on this after I get it. It came with FREE shipping too, I am PUMPED!

Here is how to order and the scoop on the specials:
http://store.gofit.net/Specials-s/45.htm

I would love to have the Gravity Bar too, but I am saving for the TRX system and training which is close to $200 just for the system.

Here is the article I did on it and it includes which size kettlebell is right for you:
http://www.examiner.com/fitness-trends-in-st-louis/bob-harpers-kettlebell-workout-bundle

Let me know if you order it.

Bob Harper Kettlebell Workout

Has anyone ordered this?
www.examiner.com/fitness-trends-in-st-louis/bob-harpers-contour-kettlebell-workout-released


I think this would be so much better then JM, not that I don't like her workout I do. I just think his style of training would be awesome!

I like the fact these bells are contoured but my bell is covered so I think its pretty comfy for me. I have a 12lb but would love to bump up, to maybe a 20lb or 25lb. I do struggle with some of the overhead snatch and press moves but for just swing I think I could do better with heavy.

How do you know when your using the right weight?
The last 2-3 reps should be very challenging
You should be doing no more then 20 reps max (8-10 for size 12-15 for lean)
Dropping down weights work well to fatigue muscles for more reps
Adding weight does well to fatigue muscles for less reps

The whole point of strength training is to fatigue the muscle, if your not doing that you won't get the results.

How do you know you have worked till fatigue?

Your form will get sloppy and it should be very hard for the last 1-2 movements. Plus you will feel it the next day! Oh yes, you will and that's a good thing. Its also why you should not work the same body part every day.

Rest and rebuild.

Kettlebell or Dumbbell doesn't matter. Same principle applies, work it, rest it.

You can strength train a few ways, that depends on how much time you have. You can do a upper body one day, lower the next or a full body and skip. Its a matter of preference.

Me I like upper or lower, that gives my lower body more time to recover for cardio.

My splits are:
Back, arms, shoulders, tris and chest
Legs, glutes, abs

If you have a Bob Harper DVD you like let me know or if you ordered this, looking for a review

No workout today, praise and worship instead.