Saturday Pile On and Today Cardio

Saturday was Pile On, the legendary workout all fear (except for the select few crazy people).

The MOOsers held their own and did very well. Here's the workout details:

First Round
Swings
High Pull

Second Round add two exercises and perform all four:

Goblet Squats
Flutter Kicks

Third round add two exercises and perform all six:

Push ups
Hip Extensions

Fourth Round add two and perform all eight:

Burpees
Lunges

Fifth Round add two and perform all ten:

Side Plank Leg Lift
Hill Climbers

Perform each exercise for one minute

Awesome Stuff;

Today was another cardio day:
30 seconds of work 60 seconds rest for 20 rounds


Sprints
Plate Clean and Press
Alternating Firehose Slams
Burpees
Jump Rope

Moosers killed it today, pushing their personal bests even higher. Awesome work. Here's a video of todays workout:

I Heart Cardio Day

I mean who doesn't love it:)

Another day of 30 seconds work 60 second rest for 20 rounds.

Changed exercises a little bit, no burpees or bike today (except for Lisa).

Alternating Firehose Slams
Sprint
Jump Rope
Plate Clean and Press

Slacking on the video yesterday but I have one for today:




Nutrition Tip of the Day: Watch out for the colors red, orange, and yellow as they are meant to catch the eye, and fast food joints know this. Any wonder why Pizza Hut has a red roof, McDonalds has a red sign with yellow arches?

Bonus Tip:
Benefits of Fiber: makes you feel full longer, fights off free radicals (cancer causing items in our environment), stabilizes blood sugar, and helps reduce belly fat. Foods like beans, whole grains, fruits and veggies are loaded with fiber. Shoot to have at least 25 grams of fiber per day.

Spread The Wealth at Vermonts top fitness bootcamp

Today the Moosers did Spread the Wealth, but first some Strong to the Core

20 seconds prone plank
20 seconds side plank
20 seconds side plank other side

Complete 3 rounds without dropping you knees

Spread the Wealth

Circuit 1
Kettlebell Swings x 10
Push ups x 20
Goblet Squat x 10

Circuit 2
Renegade Rows x 10each side
Reverse Crunches x 15
Step ups x 15 per side

Complete as many rounds as you can in 10 minutes, then switch circuits and try to get as many rounds in that circuit as you did in the previous circuit.

Then we finished with the lovely Leg Matrix

24 Jump Squats
24 Lunge Jumps (or lunges)
24 Squats
24 Lunges

Complete in the quickest time you can using great form (of course)

NTof the D (Nutrition Tip of the Day as Missy would say)

Here are five ways in which you can enjoy your fruits and veggies that you may not have thought of before

1. Mix a bag of shredded cabbage with a little light coleslaw dressing, chopped apples or canned pineapple chunks are optional

2. Add grated carrots or zuchinni to spaghetti sauce

3. Pop frozen grapes or blueberries in your mouth for a sorbet like treat

4. Cut sweet potatoes into half inch strips and roast them for an alternative to french fries

5. Fill a halved cantaloupe with lemon flavored yogurt

Cardio Day at Bens Bootcamps

Cardio day today:

Burpees
Jump Rope
Sprints
Alternating Firehose slams

20 rounds of 30 second work 60 second rest. Great workout. Here's a video of today:





Nutrition tip of the day:

Making nutrition a priority
Eating supportively takes a lot of consistency, persistence and planning. Preplanning your meals is one of the most important actions you can take to eat supportively over time. Pre planning your meals also sets and objective and keeps you on track to eating supportively over time. Set a goal to eat a protein and a fibrous carb (fruit or veggie) with every meal (including snacks).

Dakota's Destiny Fat Burning Workout

Dakota's Destiny

Rows
Squat Press
Wood Chops
Step ups
Get up Sit ups
Push ups
Kettlebell Swings
Goblet Squats
Hip Extension (some single leg)
Hill Climbers

Perform each exercise for one minute, there is no rest between exercises. Rest for one minute after completing all exercises. Perform 3 rounds.

Finished today with Push up Matrix:

3 Push ups
1 Jump Squat
6 Push ups
2 Jump Squats
9 Push ups
3 Jump Squats
12 Push ups
4 Jump Squats
15 Push ups
5 Jump Squats

Complete once in the quickest time you can.

Here's a video of todays action:

Monday Cardio Session

How about 20 rounds of 30 second high intensity and 60 second recovery???

The MOOsers did it today without missing a beat. Totally killed it today.

Stations were:

Bike
Burpees
Box Jump
Firehose
Sprints

Benchmarks were set and the MOOsers smashed through them. They had to beat two of their personal records and did just that. Not a bad start to week 5. Measurements are due in two weeks, we are all anxious as their old pants are falling down and things are changing. Stay tuned for the 6 week results next week.

Here's a video of today:

MOOsers train for 32 Minutes in Bootcamp

32 Minutes Bootcamp Workout

Each exercise performed for one minute and rests are for one minute

Burpees
Hill Climbers
Goblet Squat

Rest

Lunges
Push Press
High Pull
Get up Sit ups

Rest

Kettlebell Swings
Push ups
High Pull
Leg Raises
Planks

Rest

Burpees
Hill Climbers
Jump Squats
High Pull
Push ups

Rest

Hill Climbers
Flutter Kicks
Goblet Squats
Hip Extensions

Rest

Kettlebell Swings
Get up Sit ups
Flutter Kicks

Rest

2 Minutes Plank

Finished with a little fun of resisted running. Basically the MOOsers pulled me across the room a few times:)

Heres a video of our workout:

Roll the Dice Bootcamp Workout

Today we started off with a strength circuit focusing on the Push Press (see Erica- second picture above). Great effort, we will check progress in a few weeks time.

Then we did Roll the Dice:

Start each round with 50 Jumping Jacks then roll the dice twice

1's- Push ups x 15
2's- Rows x 15
3's- Get up Sit ups x 15
4's- Weighted Step ups x 15 each leg
5's- Burpees x 15
6's- Squat Press x 15

Roll for 20 minutes

Then we did Wall Sits and planks holding for one minute each 20 second rest in between. We did 3-4 rounds, can't quite remember.

Great stuff today as it marks the four week mark. Moosers can now weigh themselves but if you've been reading their blogs, you know they already have weighed themselves except for Erica who has been stoic in this process. Way to go Erica.

Here's a quick video of Erica doing standard push ups:




Inspired yet? You should be. Erica couldn't do a single push up on day one and can now pump out 15 (she did 15 straight reps at the end of the workout today).

Cardio Interval Training at Ben's Bootcamp in Vermont

Last day of 30/90 intervals. Next week twenty rounds of 30/60 intervals. How excited are we??

Another day of kicking tail, upping the ante and moosers hitting their personal bests. Lisa is on a tear beating her personal best of 15 burpees in 30 seconds by doing 17. And Tonia and Erica kept pushing eachother until they hit 23 and 21 burpees respectively. And Christine, well she has mastered the Firehose slam by getting a whopping 61 reps in 30 seconds! Great stuff.

Here's what we did:

30 seconds of work 90 second rest with high steps for ten rounds then 30 seconds work 60 seconds rest for ten rounds (no high steps with the 60 second rest).

Here's the short clip of today:

Kettlebells and Body Bootcamp Workout

Bells and Body

Kettlebell Swings
Alternating Reverse Lunges
Kettlebell High Pull
Push ups
Swings
Get up Sit ups
Goblet Squats
Planks

Round 1: 30 seconds each exercise
Round 2: 45 seconds each exercise
Round 3: 60 seconds each exercise
Round 4: 45 seconds each exercise
Round 5: 30 seconds each exercise

Then the fun began as we finished with Push up ladders; a mooser favorite:)

We did 15 total reps, some took longer than others. One side works while the other rests in a plank position. Sometimes we went all the way down sometimes half way, sometimes halfway up, but only a full push up counted as a rep. The 15 total reps took us 7 minutes to complete.

Here's a short video of our workout:





Make sure you are hitting your calories and creating supportive meals: lean protein and fruit or veggie every single time you eat. No exceptions.

Got a tricky pop quiz for you. Last week we talked about the veggie with the highest amount of fiber. So which fruit has the highest amount? Be careful it is a tricky one.

Cardio Interval Bootcamp in the Northeast Kingdom

Run like somebody's chasing you!


































Upped the ante today in our cardio session. Everyone was gassed! Great workout everyone, way to push your comfort zones and get just a little better today. Every day the moosers are setting personal bests which takes their workout to a new level. Something to be said about that.


Cardio Intervals

Bike
Burpees
High Knees
Sprints
Firehose Slams

30 seconds work 90 second recovery (high steps) for ten rounds then 30 seconds work 60 second recovery for 10 rounds. Great workout.

Here's a video of the action from today:

Saturday Make up

We had a make up day Saturday because Monday was an off day. We had two more visitors as well. Cheryl and Mikaela joined us (confusion about the schedule, they will be starting bootcamp with us this session which starts on Monday). But they got an extra workout in today. Not sure how they felt about it:)

First we did the Deadlift again to check how much stronger we have gotten:

Erica: 125 pounds for 8 reps
Missy: 115 pounds for 8 reps
Tonia: 115 pounds for 8 reps
Lisa: 115 pounds for 8 reps

Then, the fun began

A) Kettlebell High Pull
Push ups

B). Kettlebell Swings
Hip Extension (Hip Bridges)

C). Step ups
Planks

D) Push Press
Goblet Squats

1 minute per exercise and no rest between exercises. Complete three rounds or three sets of each, then rest 1 minute between stations.

Here's a video of the action:




I've heard some whispers of some of the MOOsers weighing themselves. Even though we aren't supposed to be doing that for another week, I can understand the excited anticipation. I just don't want you to get frustrated since we are looking to change body composition rather than see a number drop and the scale doesn't tell the entire story. Regardless I have heard that some have lost 14 pounds and 12 pounds in 3 weeks. Not too bad.

Fitness Score and A Little More

A Little Fitness Score Friday for your fat burning pleasure

Push ups max reps for three rounds

Pull ups max reps for three rounds

Keep track of all your reps and add up total reps for push ups and for pull ups/rows so you have one number for each.

Then,

Tabata Squats x 8 rounds Keep track of your lowest amount of reps you get in one round.

Take that score and multiply it by the sum of your push ups plus pull ups/rows And that is your fitness score

Then we did this:

10 Kettlebell swings
1 Burpee
9 swings
2 Burpees
8 swings
3 Burpees
7 Swings
4 Burpees
6 Swings
5 Burpees
5 Swings
6 Burpees
4 Swings
7 Burpees
3 Swings
8 Burpees
2 Swings
9 Burpees
1 Swing
10 Burpees

Complete in the quickest time you can.

Here's a short video of the Tabata Squats





The Ten Superfoods:

Here are ten foods that are essential for overall health as well as for their fat burning effects:

1. Green Tea
2. Yogurt
3. Fish
4. Tomatoes
5. Whole Grains
6. Vegetables
7. Beans and Lentils
8. Nuts
9. Olive Oil
10. Fruit

CLEM

Cardio Day on Planet Bootcamp

Four Stations 30 seconds of work 90 second rest for 10 rounds (high steps during rest); then 30 seconds work 60 seconds rest

Bike
Firehose Slams
Burpees
Suicide Sprints

They loved it today. Pushed them just a little harder.

All MOOsers are starting to hit their stride with their nutrition and a couple of them were introduced to my Brownie Batter snack (one of the top secret ones, and they LOVE it)


To catch up here are the pictures and video from Wednesdays workout:

Something's Missing

That's what it is: pictures and video. I'll have to update tomorrow as my camera was left in St. Johnsbury.

A) Kettlebell Deadlift
Push Press

B) Rows
Goblet Squats

C) Step ups
Wood Chops

D) Wall Sits
Kettlebell Swings

1 minute per exercise, rotate to next exercise paired with it without rest and perform for one minute. Perform three rounds at each station in this format, then rest for one minute. Complete all stations in this method.

We had the pleasure of all five MOOsers together in one room, lucky me:)

World Famous Brownie Batter: Bootcamp Style

1 scoop Prograde Lean Chocolate Protein Powder
1-2 teaspoons peanut butter
1/2 cup blueberries or strawberries
Mix in bowl with small amounts of water at a time until you have the thickness you desire. Enjoy a powerful metabolism revving snack while it feels like you are cheating.

Happy Cardio Day

Sorry I was sick yesterday, stupid 24 hour flu bug, but back at it today with the MOOsers. They promise me they all did great yesterday on their food intake despite being off from workout. In a couple of weeks we will know for sure.

Cardio Intervals

Bike
Firehose Slams
See Saw Band Rows
Burpees

30 seconds work 90 seconds rest for ten rounds. High steps during rest period. Then 30 seconds work 60 seconds rest for ten rounds no high steps during rest.

Here's a video of today's action:




Nutrition Tip:
Choose a smaller plate to help with portion control. This can help trick the mind in thinking you aren't depriving yourself by using the right portions on a very large plate. If your mind thinks it is being deprived, your actions will dictate the same.

Radio and the Day of Engine 8

After a visit to the radio station, it was down to business:

Engine 8

1. Push ups
2. Kettlebell Swings
3. Rows
4. Rest
5. Burpees
6. See Saw Press
7. Goblet Squats
8. Rest

Perform each exercise for one minute and move to next station without rest. Complete 3 rounds.

Then alternating wall sits with farmers carries for one minute each. A few rounds.

After That we did this:





Menu idea brought to you by Tod Pronto:

1 Cup non fat vanilla yogurt
strawberries
banana
1.5 scoops Prograde Lean

Mix in bowl or put into blender with water. Enjoy

How Bout those Bands

Lovin that firehose and grimacing at the Bands

Today was cardio intervals and here are the stations:

Bike
Band See Saw Rows
Firehose Slams
Step ups (Christine did Plate Punches)

Round 1-10 30 seconds work 90 second rest. High knees during rest
Round 11-20 30 seconds work 60 seconds rest no high knees

Tomorrow we'll be on MOO92 at 640ish in the morning. I made a mistake in yesterdays post.




Today marks the two week mark of the MOOsers Journey. Nutritional changes are in place and all systems are go. Now it gets fun.

You Know you Love Tabata

Be Sure to Tune into MOO92 tomorrow morning as the MOOsers will talk about their journey so far.
















































Unleashed Tabata on the MOOsers today. The response: AWESOME

But first we did some Deadlifting 4 sets of 8 reps. I'm really looking forward to seeing the strength improve dramatically next time we do these.

Tabata

1. Kettlebell Swings
Push ups

2. Squat Press
Rows


3. Burpees
Single Leg Hip Extension

4.Landmines
Hill Climbers

20 seconds of work followed by 10 second rest. Repeat for 8 sets at a station, rest one minute then continue same format through all stations.

We finished with planks and supermans 1 minute of holding then 20 second rest. We did 3-4 rounds



Here's a Video of todays action:





Recipe of the Day:

Hearty Chicken Soup

3-5 ounces boneless skinless chicken breast

1 can low sodium chicken broth

1 cup chopped celery

1/2 cup chopped tomatoes

1/2 cup chopped onions

3 tablespoons parmesean cheese

Cook chicken and saute veggies. Warm chicken broth and pour chicken and veggies into broth once sauted. Warm and add rosemary and pepper or spice of choice. Top with parmesean cheese.

Firehose Nightmares

This one is a keeper!

Cardio Intervals:

Bike
Firehose Slams
Step ups

First ten rounds 30 seconds work 90 second active rest (leg raises while resting)...last ten rounds 30 seconds work 60 second rest no leg raises.

We missed Christine today due to her little one being sick. Hopefully she feels better tomorrow.


Here's a video of the Firehose Slam, without sounding too corny, this one was a hit:)



Nutrition Tip of the Day:

Food Label Quick Reading:

Look at the fat and saturated fat- the saturated fat grams should be half or less the total fat grams.

Same with the carbs and sugar grams. The sugar grams should be half or less the total carb grams for a food to be considered quality.

The food should contain 3-4 grams of fiber AND 3-4 grams of protein (some exceptions to this rule like yogurt)

The food should also have listed vitamins and minerals and in abundant quantities.

Monday Madness

Four Minute Madness

Four stations, spend four minutes at each station performing 12 reps of each exercise. Rest one minute between stations

1. Rows and Wood Chops
2. Kettlebell Swings and Kettlebell High Pull Burpee
3. Push ups and Lunges
4. 1 Arm DB Snatch and Burpees
5. Band Straight Arm Pulls and Squat Press

Then Push up ladders (they love these)

Finished with band resisted running. I'm hoping to get a video of this one soon.

In the meantime here is a video of some of the action from today:


Nutrition tip of the day: Fat Free isn't always true. Foods that claim they are fat free but are loaded with sugar are often just as bad. Sugar has no thermogenic effect, so it gets absorbed immediately by the body, as you guessed it, body fat. So just because your Sweedish Fish are fat free doesn't mean they aren't going to put on the pounds.

Foods with enriched flour are just as bad. Enriched means processed, so if a food is already processed, then the body doesn't have to work to digest. That is bad.