Hey, just a quick reminder that you must fill out the application TOGETHER with your partner you want to participate in the contest with. So put BOTH your names and addresses in the fields and put BOTH your responses in the required fields. If you don't your submission will NOT be considered! If you have already applied and have not done this, you can reapply.
We are now accepting applicants for the Biggest MOOser Partners!
This year we are looking for Partners to participate and compete together to be crowned this years Biggest MOOser. A little twist this year, participants will compete in pairs to be crowned the champion. We will use the same measurements to determine the winners: inches, body fat, and weight. Inches and body fat loss will be twice as valuable compared to weight. We will have a two week application time before we close the application and choose our semi-finalists. To apply look to the right of this blog post and you will see in the sidebar a link that says Click here to take the survey, in red. Click on that link and fill out application with your partner to enter.
Semi-finalists will be voted on by you, the followers of this blog and listenters to MOO92 92.1 or stream online at http://www.moo92.com/
We look for participants to follow in the footsteps of successful MOOsers in the past and change their lives forever. If you feel you have what it takes, apply now and tell us your story and your desire to be the next Biggest MOOser!
The final tallys have been made and the Biggest MOOser has been crowned. All the hard work and dedication has come to this point and we are proud to announce that George Ostrom is this years Biggest MOOser winner!
12 weeks of hard work, consistency and persistence through ups and downs, pain, and frustration, all of the MOOsers deserve our congratulations for doing what many of us would never do, and that is enter a contest like this, put themselves out there, so they can have a better life.
All of the MOOsers will be continuing on their journey even though the contest is over. They are not satisfied and they want more. They now possess the tools to be successful for the rest of their lives and realize they have complete control over their destiny.
Here are the results from the final measurements:
George Ostrom:
37.5 pounds lost
6.5% body fat lost
25.5 inches lost
Emily Judd
19 pounds lost
4.5% body fat lost
18.5 inches lost
Jule Menuier
37 pounds lost
4% body fat lost
16.25 inches lost
Shannon Collins
45.5 pounds lost
4% body fat lost
22.5 inches lost
As soon as I have after pictures, I'll get them up for you so you can see the differences in these amazing people.
Next up? Some cool things in the works. A team contest? Next Years Biggest MOOser in January too, so stay tuned...
Pulled out all the stops today and I got a little fired up...not angry, just fired up. Wanted the MOOsers to put all they had into todays workout, and they sure did. I'm normally pretty vocal with encouragement and instruction, but today was much more encouragement and pushing:)
Todays workout was:
Fight Gone Bad
1. Step Jumps
2. Bilevel Planks
3. Jump Switch
4. 1 arm DB Snatch
5. Kettlebell Deadlift
50 seconds of work 10 second transition. Rest 1 minute after each round, and complete 4 rounds.
Here's some video of today:
Just a few more days and the results will be in!!! It is way too close to call as no one, except me will know who won until we announce it on the air. Make sure you do what you have to do to tune into MOO92, on radio or online at http://www.moo92.com/ at around 745am to see who is crowned the Biggest MOOser 2010
Today was the last official cardio day for the MOOsers, and with only two official workouts left before measurements, they killed the workout. Looking back on day 1, the MOOsers are different people. They've kept their qualities and values that got them selected for this contest, but in terms of their strength, endurance, not to mention their fitness level have all dramatically changed.
Their workout today was very similar to the workout on Tuesday; 15 rounds of 30/30 stations, then 15 rounds of 30/30 sprints outdoors.
On Monday marks the end of the contest, but the beginning of these four changing their lives. They all still understand that 12 weeks is not the end of it. It will continue and they will continue to see dramatic results provided they proceed with the information and action they have taken as a MOOser. In many ways Monday is where the real challenge begins...
But the MOOsers are cranking it up! Five days left until the final measurements and the MOOsers are feeling the pressure but responding with killer effort. Each and every one of them today had their game faces on to conquer the workout.
Jule got top performer of the day in class today with her consistent hig level of effort from beginning to the end of the workout. Awesome job Jule!
George is doing regular burpees like he has always done them, awesome effort; Emily killed the workout with todays effort, giving her all in the finisher; and Shannon put in an all out effort with the workout and gave it all she had in the finisher, absolutely had nothing left at the end. AWESOME.
Here's some video footage of todays workout:
The workout was:
50/10
Double Bent Over Rows
Single Leg Burpees
Goblet Kneel to Stand
Hand to hand swings
Push ups
50 seconds of work 10 second transition. Complete 4 rounds without rest.
Tomorrow? The last Cardio Day, and its going to be special:)
Another Cardio day for the MOOsers. The second to last one to be exact. We did something a little different today. We started off the same with our 30:30 circuits of:
Lateral Step Jumps
Burpees
Frog Squats
Speed Rows
Hill Climbers
We did that for 15 rounds. The next 15 rounds were done outside with sprints, 30 seconds on 30 seconds rest. It was a doozy, and yet again I almost had Jule, and George I think:). But nothing is held back now, we have to go all out for the final week. Measurements are in 6 days. Here's a video of some of the action:
Today is the first day of the final week for the MOOsers and they started it off with an old favorite; Deck of Cards. Here was their workout:
Hearts- Double Kettlebell Squat
Diamonds- Pull ups/Jumping Pull ups
Spades- Hand to Hand Swings
Clubs- Frog Hop Push ups
Joker- 10 of each
Face Cards- 10 reps
Ace- 11 reps
3's- WILD- choose exercise do 15 reps
In pairs complete the deck as quickly as you can.
The randomness of this workout causes for words that cannot be repeated, especially when you draw the same suit for three or more times in a row:) Or you just get a Joker:)
Five more workouts till the end for the MOOsers, and they are firing on all cylinders pushing harder, crossing their t's and dotting their i's with their nutrition. Getting extra workouts in for that final push to measurement day Monday morning at MOO92 where the winner will be announced.
Another Friday in the books and the MOOsers got awesome work done today. They started with Heavy Deadlifts of 3 sets of 8 repetitions. I have video of it and will post it, I've just misplaced my camera temporarily, so as soon as I find it I'll post it.
They all did a great job with their deadlifts. George and Jule were hitting 175 for 4-8 reps and Emily and Shannon hit 155. Awesome work everyone!
Then it was time for Son of a Birch. Here was the workout:
20 Kettlebell Deadlifts
25 Burpees
20 Rows
20 1 Arm Rows per side
100 High Knees per leg
20 Snatches per arm
20 Goblet Squats
20 Reverse Lunges per leg
100 Cross Over Hill Climbers
20 Push Press
20 Swings
20 3 Second Hold Bicycles
100 Hill Climbers per side
Complete 1 round
Perhaps the biggest news of the day though isn't that everyone finished but that George is now doing burpees all the way to the floor!! Awesome George, there is no going back now:)
As I mentioned before, as soon as I find my camera, I'll get the videos up of today so stay tuned.
Well I found my camera so here are the videos of yesterdays workout:
Its the nature of the beast. Throw a group of people into a competition and it will get a little edgy especially as the competition winds to the conclusion. The MOOsers are not immune to it and I expected it. Don't get me wrong the MOOsers are killing it each and every one of them and yes this is a competition, but in the end my main goal is for them all to reach their goals no matter how long it takes.
With that said, as far as the Biggest MOOser goes, there are just a few days left and everyone is feeling it. The MOOsers just keep plugging away and keep pushing themselves to new realms they never have been nor never knew they could achieve. Todays workout was another cardio day of 30:30, but what's more important is they are now athletes.
The things they do in camp with their exercise, 90% of the worlds population cannot do as well as they do. Think about that for a minute. 30 minutes of 30 seconds of work 30 seconds rest, all while pushing harder and harder each and every round to hit a personal best, all while keeping their breakfast down:)
It is hard to visualize and appreciate until you see it in person. They are giving all they have and I'm asking for just a little more. This is partly why our application process is so vigorous, we want those who really want it. Every day there are situations where anyone could easily give up, but the select few don't and four of them are right here where they belong, achieving more and getting better each and every day.
Here's two days worth of workouts in a whirlwind way:
Monday: Baseball- MOOsers went against rest of campers in class, so it was 5 against 8.
Raw score the bootcampers won, but if we took the total runs scored, the MOOsers won both rounds. So we'll call it a tie:) Here is what they did.
1st Base- Sky and Ground Squats x 10
2nd Base- Squat Press x 10
3rd Base- Weighted Sit ups x 10
Home- Kettlebell deadlift Burpee x 10
Complete as many rounds as you can in 10 minutes. Play two games
Here's that video:
Today's workout...another 30:30 Cardio Session. Only 3 left!!!
The MOOsers did:
Firehose Pulls
Sky and Ground Squats
Sprints
Step Jumps
30 seconds of work 30 seconds rest. The MOOsers did 30 rounds. And I almost, yet again, got Jule:)
Heres a few videos of todays workout:
Very excited to have Emily back. She will be working out with us again tomorrow:) Welcome Back Em!!
Today...another cardio day. They did 30:30 again and here were the exercises:
Jump Switch
Bike
Kettlebell Swings
Step Jumps
MOOsers hit week 10 in the Metabolism Makeover where we talked about Plateaus and we also discussed with Emily the issue others wanting to know results and how that can be an obstacle. Often times we are led to believe that the scale is the only indicator of results and while ALL of the MOOsers have had tremendous results on the scale, it doesn't tell the whole story by any means. In fact in our program and for true results, it never tells the whole story. One thing almost never does.
So for people to ask how much weight has been lost, is flawed in finding out how they are really doing. Unrealistic shows like the Biggest Loser also don't help when all the focus is on the scale and not on the inches lost nor the body fat percentage.
Bottom line is this: if you want to be healthy and lose fat, you must perform weight training and if you are performing weight training you are changing your body composition. And if you are changing your body composition, you will not see the scale drop as fast as you may like, but that has no bearing on the real results you are achieving.
MOOsers worked out with 630am class this morning doint a 30:30 workout, kind of similar to their cardio workouts except slightly less intense and more focus on weight and strength base movements. Here was the workout:
Renegade Rows
Single Leg Burpees
Prisoner Jump Squats
Alligator Push ups
30 seconds of work 30 seconds rest. Complete 5 rounds
Here's a video:
Shannon got the top performer award today and was on MOO92 talking about her journey thus far. On Friday I'm going to be on and talk about the MOOsers compared to last year and how this years group is doing as well as similarities and differences between the two groups. Stay tuned
Not sure what it was, but most likely the effort today that had a mooser and Lisa almost ready to lose their lunch. Been a long time since Lisa has had that feeling and Jule hasn't had it before, but today I almost had them both:)
Obviously that isn't my intention, but is one indicator of the effort put out by the MOOsers day in and day out. Their effort today was a notch above any workout they have done in the past. And how we do our workouts especially on cardio day, we force improvment upon each and every single round, so the MOOsers get the most out of every moment they are with us.
The workout today was a typical 30:30 Cardio workout and we did 30 minutes worth. Here were the exercises:
Sprint
Lateral Step Jumps
Frog Squats
Speed Rows
Here's some video of the workout today:
We missed Emily today because she isn't feeling well. We hope to have her back soon but it may be a little bit before she is able to join us again in the workouts. Get better soon Emily, we miss you.
Another week for the MOOsers as these weeks are getting more and more sparse as the hours go by, so it is vital for them to take advantage of every opportunity they have. George, Shannon, and Jule were at todays workout and had an awesome effort (Emily tweaked her knee and needed an extra day of rest before returning to action).
Today the MOOsers did Roll the Dice, a fun but sneakily intense workout. Here was their assignement:
Start each round with 30 Frog Hops
1's- Mountain Climber Push ups x 15
2's- Jumping Pull ups/Pull ups x 15
3's- Partner Leg Push x 15
4's- Double Kettlebell Squat x 15
5's- Burpees x 15
6's- Push Press x 15
Complete 20 minutes worth.
Jule was on MOO92 this morning talking about her journey thus far. Tomorrow is another MOOser so be sure to tune in around 745am to 92.1 or log onto http://www.moo92.com/ to stream live.
Ok, so I said I'd get some good video of the MOOser workout yesterday and I did get video but what I really wanted was video of the beginning part; deadlifts. But I didn't get footage, but I will say that they pushed hard and surprised themselves by how strong they really are. Jule was lifting the most with 155 pounds! Awesome effort. We'll do that a few more times before the end.
Here was the workout today:
Deadlift strength 3 sets of 8 reps adding weight each set
then
Weighted Squats
One Arm DB Row
3 sets of 12 reps alternating. Rest 1 minute after completing a set of each
Step ups 15 reps per leg
Rows 15 reps
Complete 3 sets without rest
We had more but ran out of time. A bit of a change of pace from the norm where the MOOsers were concerned about weight and reps and not so much time. Solid work today.
Here's a couple videos:
Be sure to tune in next week on MOO92 where you can listen online or if you are local listen on 92.1. Each day one of the moosers will be on the radio with an update of their progress. Some have been measured and will share their results so be sure to listen in.
Missing George today, but for the MOOsers that came it was another day at the office with the exercises being Hill Climbers or Burpees, Plate Punches, and Alternating Firehose Slams. 30 seconds of work 30 seconds rest.
Next week the MOOsers will be on MOO92 with their update on their progress so far. Every day for four days one of the MOOsers will be in to talk about their experiences thus far and what their plan is after the Transformation Contest has finished. Be sure to tune in.
MOOsers went running last weekend (Shannon, Emily) and were very excited and surprised at how well they did. They didn't feel as though they struggled as much as they thought they would. Emily even told me today that she plans on running with her sister this weekend when she goes to visit. Awesome!
On the docket for tomorrow? I plan on having some good video as I'm going to test the MOOsers on Freaky Fat Loss Friday, stay tuned.
Flat out MOOsers brought it today. Not much to say but each and every one of them absolutely killed the workout. All shattered personal bests in the following:
30 seconds of work 30 seconds rest. MOOsers completed 28 rounds. Was going for 30 but they all beat their personal bests on round 28 so we quit on a high note.
Lost track a little bit Friday afternoon and before I knew it Sunday evening was here and I hadn't blogged! So sorry, but I got a two for one today. Fridays workout first.
Friday's workout is one of my favorite workouts: Every 2 for 20. Every 2 minutes a new round starts. You are racing against the clock to get through five exercises, and if you finish before the 2 minutes, whatever remaining time you have left over is your rest. So there is huge incentive to move quickly. Here were the exercises:
Kettlebell Swings x 10
Unilateral Squat Press Left x 5
Unilateral Squat Press Right x 5
Prisoner Jump Squats x 5
Push ups x 10
Here's a video of the action:
And as for today, the MOOsers did a workout called Fight Gone Bad where there were 5 stations and eache exercise was performed for 50 seconds then a 10 second transition from one station to the next. After they finished five stations they rested for a minute and repeated this process four times. Here is what they did:
1. Kettlebell Swings
2. Step ups
3. Renegade Rows
4. Frog Squats
5. 5 Second Hold Push ups
Here's todays video:
On Saturday the MOOsers got together for a run on the bike path in Newport. For some it was an eye opener to how much they really can do because they surprised themselves at how well they really did. Four weeks left for the MOOsers before a winner is crowned, were hitting whats called the home stretch now:)
Moosers had a great workout today that entailed a little bit of everything. One of those workouts where you aren't quite pushed to your limit but at the same time got a lot of high quality work in. A real Fat Burner!
Here's the workout:
A. Step ups x 1 min
5 Second Hold Push ups x 1 min
Perform 3 rounds
B. Squat Press x 1 min
Kettlebell Deadlift x 1 min
Perform 3 rounds
C. Reverse Crunch Plus x 1 min
Bilevel Planks x 1 min
D. Lateral Ski Jumps x 10
High Knees x 10
Frog Hops x 10
Prisoner Jump Squats x 10
Perform as many rounds as you can in 2 minutes. Rest for one minute. Repeat for three rounds.
Fridays are notoriously brutal around here at Bootcamp Central. The MOOsers never really know what they are in for, but one thing they do know is that its going to be a rough one.
However, the MOOsers each and every day take on the workout with the best effort they can muster and today was no different.
Today we did Tabata, a common workout that the MOOsers have done at least once before. The exercises were as follows:
1. Hand to Hand Swings
Push up 5 second hold
2. Squat Press
Renegade Rows
3. Flutter Kicks
Hill Climbers
4. Kettlebell High Pull Burpee
Single Leg Deadlift
20 seconds of work 10 seconds rest. Complete each exercise four times in alternating fashion.
Typically I don't include a finisher portion that we often do after the main workout but today I will. This one seriously puts the icing on the cake of a workout like this:
Lateral Hops x 10
Speed Rows x 10
Jump Squats x 10
Split Jumps x 10
Complete as many rounds as you can in 2 minutes. Rest 1 minute. Repeat for three to four rounds. You are moving very quickly.
Another 30:30 Cardio Day today. Moosers took it on strong and hit it hard. Three stations today as George was under the weather (get well soon George!).
Tomorrow another bootcamp workout for the MOOsers, but there also was another big event today...the introduction of the Warp Speed Fat Loss Program in the Metabolism Makeover Program. The MOOsers have the foundational tools down to fall back on now its time to accelerate their results.
The Warp Speed Fat Loss Program is a combination of accelerated fat loss nutrition and exercise designed to not only shed pounds of body fat but also to maintain health. The menus are loaded with antioxidant foods, nutrient dense foods, and specific servings of each. Its a very strict and intensive program and you must have the right mindset to complete, as well as what I mentioned before, the foundational tools to fall back on.
I expect results to be accelerated dramatically, so stay tuned, and fasten your seatbelts.
Just a real quick post tonight. Wanted to let everyone know what the MOOsers did for their workout:
Bells and Body
Swings
Alternating Reverse Lunges
High Pull
T-Push ups
Hand to hand swings
Get up Sit ups
Goblet Squats
Planks
Round 1 30 seconds each
Round 2 45 seconds each
Round 3 60 seconds each
Round 4 45 seconds each
Round 5 30 seconds each
Rest 1 minute after completing a round
This workout was nothing short of effort as it is a real will tester as well as body. Tomorrow another Cardio day of 30:30, hopefully the MOOsers keep up the amazing effort...wait I KNOW they will:)
Cardio day in MOOserville today, but the MOOsers stepped it up a notch going from 30 seconds work 60 seconds rest to 30 seconds work 30 seconds rest. And by the looks of it the MOOsers noticed the difference.
However, no one quit and everyone took on the challenge with the highest effort I have seen to date. I got three videos of the action, but videos don't quite do it justice...
The workout consisted of:
Bike
Firehose Slams
Burpees
Frog Squats
This week the MOOsers are introduced to the Warp Speed Fat Loss Program designed to take what they have learned in the Metabolism Makeover Program and accelerate results. All the foundational tools are in place for them to be successful, now its time to get the fat off faster than ever.
Here's some video action of today: Shannon did standard push ups, and so did Jule, Emily is next
We have our first update on the actual Contest, the Biggest MOOser transformation contest. We take into account all measurements; percent of body weight lost, body fat percentage lost, and inches lost and throw it into a calculation (body fat counts twice). So with that done, here are the leaders in terms of the contest:
1. George
2. Jule
3. Shannon
4. Emily
It is VERY close, and this contest is far from over. Its real easy to lose site of the actual contest when everyone is working so hard and all are getting awesome results. This week marks a major change in their cardio exercise, stay tuned for that tomorrow. Plus, Tod and Deveney will be joining the MOOsers for their workout. Be sure to tune into MOO92 to get the latest on the MOOsers.
Today marks the halfway point in the MOOsers journey so measurements and halfway pics were in order. I don't have the complete reporting numbers but when I do I'll get them up. However I am going to post what I have because I know you are very much anticipating to see how they have done so far.
Well I won't waste anymore time, here are the numbers:
Emily:
9 pounds lost
2.3% body fat lost
9 inches lost
George
6.1% body fat lost
9.25 inches lost
weight will be reported on Friday
Jule
15 pounds lost
9.25 inches lost
2.5% body fat lost
Shannon
18.5 pounds lost
2% body fat lost
7 inches lost
Once all numbers are reported I will calculate and post who is leading in the contest as all measurements are taken into account: percent weight lost, percent body fat lost (has twice value of other measurements), and inches lost as a percentage.
Here are the day 1 pics and the week 6 pics
Jule Day 1 Jule Week 6
Emily Day 1 Emily Week 6
George Day 1 George Week 6
Shannon Day 1 Shannon Week 6
As you can see the pictures on the left are Day 1 pics and the second column is Week 6 pics. You can see some changes in body shape and can definately tell things are happening.
I know some of the measurements don't completely reflect the effort put in by the MOOsers but it is important to understand this is movement and that everyones body is going to respond a little differently. However the end result is very predictable and expected when all the tools are in place. What the MOOser are doing are going to produce results by design not by chance. Stick to the plan and you will get exactly what you want.
As for the workout, here is what the moosers did today:
50/10
Hand to Hand Kettlebell Swings
Sidewinder Push ups
Rows
Burpee Clean and Press
Frog Squats
50 seconds of work 10 second transition, complete 4 rounds.
A classic workout with a ton of fat loss potential. Here is some video of the action:
This workout had a little of everything, but mostly some new movements that really put the MOOsers to the test, but the effort was no different. They pushed hard grunting, yelling, and sweating their way through each and every repetition (well maybe not George on the grunting and yelling:).
Last workout before measurements. Tomorrow morning the MOOsers will have their halfway measurements taken as well as a halfway picture to chec ktheir progress. Stay tuned to tomorrows post...
But for today it was last chance workout and it was a doozy of a Cardio Day for the MOOsers. Again they were doing 30 seconds of work 60 seconds active recovery. They worked for 30 minutes and a couple of them brought friends who were throroughly impressed with the MOOsers efforts.
Here were the exercises
Bike
Firehose Slams
Burpees
Step Jumps
Frog Hops
Frog Squats
Hill Climbers
Here are a few videos of the action:
Absolute killer performances today by the MOOsers as the videos show.
Legs and Lungs workout today as the Moosers only have a few more workouts before measurements on Wednesday morning. They are looking great and am very much looking forward to seeing their midway progress. The countdown is on.
Here was the workout today:
Legs and Lungs
50 Goblet Squats
40 Jump Squats
30 Kettlebell Swings
20 Sumo Deadlifts
10 Hill Climbers each leg
25 Burpees
10 Hill Climbers each leg
20 Sumo Deadlifts
30 Kettlebell Swings
40 Jump Squats
50 Goblet Squats
Complete list once
The countdown is also on for the next phase of their nutrition program. It is important to stay on top of your nutrition and exercise plan when making significant changes like the Moosers are. Part of that is making periodic changes in your plan so that your body doesn't get used to what you are trying to do. That includes nutrition as well as exercise.
So with that in mind, in two weeks the MOOsers will hit Warp Speed and since they will have the foundational habits practiced and implmented into their lives, results acceleration will take place. Its going to be like being at the top of an incline on a roller coaster and they are about to scream down the steep hill.
So get ready because its going to be a very fast ride:)
I was told today that Fridays are dreadful according to the moosers. I don't know what that is all about :).
We are rapidly approaching measurement time at the halfway point in their journey and today I made sure they got the best out of every movement, every rep, every pound. The workout was called Tabata Extra where they did 40 seconds of work with 20 seconds rest then switch exercises until four sets of each were completed:
1. Kettlebell Swings
Kettlebell High Pull Burpee
2. Step ups
Burpees
3. Slow Bicycles
Goblet Squats
4. Sidewinder Push ups
Hill Climbers
There were a lot of highlights today: George using a lower platform for his burpees, Shannon rocking the 44 pound kettlebell with swings and goblet squats, Shannon, Emily, and Jule performing the step ups by finishing on one leg rather than two. All big signs of improvement by the moosers! Here are some videos of the now infamous Sidewinder Push ups:
Yesterday and todays workout I have for you today. Yesterday was Roll the Dice, a fun game with dice that is always a hit. Each number is assigned an exercise and all reps are set at 15. Here's what they did
1's- Push ups x 15
2's- Jumping Pull ups x 15
3's- Wood Chops x 15 per side
4's- Single Leg Deadlifts x 15 per side
5's- Single Leg Burpees x 15
6's- Squat Press x 15
Start each round with 32 Frog Hops. Work for 20 minutes. The MOOsers work in partners with this workout. A great break from the grind to the typical workout.
Here's the video of that workout:
And today was a Cardio Day using the 30 seconds of work 60 seconds recovery but performing Active Rest during the recovery. The MOOsers again did High Steps during their rest. Here's what their workout today was
Band Punches
Speed Rows
Bike
Burpees
Here's a couple of vids on that workout too:
Metabolism Makeover was tonight and by the sounds of it the MOOsers are doing great overall. Having a few struggles, but who doesn't when it comes to nutrition. They will be measured next week to see their halfway progress. Then things get real interesting:)
I've been mentioning a little twist or change coming up this week and that was today. Ever so small this change it added up to the workout and made a big difference in intensity. As you know if you've been following this blog you know that on cardio day we set rep goals for the moosers to reach and their job is to beat that rep count each time they do the exercise. Today's exercises were grinding exercises where the reps were hard to come by so they were all low. Here is what the moosers did today:
Bike
Hand Walk ups
Sprint
Burpees
30 seconds of work 60 seconds rest. The twist is here; during the rest period the moosers did what is called active rest. They had to do low level work during their rest period. What they did today was high steps.
Here's a video of the action:
Moosers did an awesome job with this change. They are really killing it and that is no exaggeration. George was on MOO92 this morning for his update interview. I think he was a little nervous but did an awesome job and is slowly coming out of his shell which is very exciting to see.
Back at it in week 5 and like I said there are going to be some small changes this week...on cardio day. So stay tuned tomorrow for what those changes will be...
But for today the moosers attacked one of our tougher workouts, From Russia with Love. I call it that because traditionally it is a kettlebell workout and since kettlebells originated in Russia I thought it was a unique name that people would remember:)
Here is the workout:
Kettlebell Swings
Overhead Press
Goblet Squat
High Pull
Deadlift Burpee
50 seconds of work 10 seconds rest and transition. After all five exercise have been completed, rest for one minute. Complete 5 rounds.
Here's a video of the moosers effort today:
Shannon won the top performer of the day as a reward for making tremendous strides toward achieving the best results she can. She chose heavier weights and pushed herself even further than ever before. Simply put it was an awesome effort.
Forgot to post this on Friday, but the MOOsers had an awesome workout with a familiar one: 30:30. What a difference a few weeks makes because the MOOsers attacked this workout with vengence as the video will show. Don't be fooled, because this was a tough workout, but all of them had an amazing effort. Here was the exercises:
Squat Press
Kettlebell Swings
Push ups
Band Squat Row
30 seconds of work 30 seconds rest. Complete 5 rounds
Here's a video of Friday too:
Week 5 is going to bring some small changes, stay tuned as we turn it up a bit...
Another Cardio Day for the MOOsers as they are killing the workouts on a consistent basis even surprising themselves. Pushing harder, stretching their comfort zones further, and getting stronger than they ever imagined, they are transforming before our eyes. Todays workout was another 30/60 split for 30 minutes. Here's what they did
Bike
Firehose Slams
Jump Switch
Sprints
30 seconds of work 60 second recovery.
MOOsers will be training 6 times for the second week in a row. This week on Saturday they will be attending bootcamp at 7am. And in two weeks...measurement updates!
Todays workout was a fun one where the MOOsers worked through a deck of cards by performing exercises that are assigned to each suit. MOOsers paired up withe eachother...well Emily was with me and Jule was with Lisa C. while Shannon and George partnered up. Here is what the workout consisted of:
Hearts- Double Kettlebell Squat/Goblet Squat
Diamonds- Step ups each side
Spades- See Saw Press per side
Clubs- Pull ups
Joker- 10 of each exercise
Face Cards- 10 reps
Ace- 11 reps
3's- WILD- Choose an exercise do 15 reps
Here's a video of today:
Awesome effort in a fun workout by all. Tomorrow...another Cardio day:)
Starting week 4 and the first cardio day of the week. MOOsers took it head on and really killed it. We changed up exercises a little bit too so it offered some fresh movements.
We're still doing 30 seconds of work 60 seconds of recovery, got a few more weeks of that before we change it up a bit. Here was the workout:
Bike
Firehose Weave
Lateral Step Jumps
Sprint
Frog Hops
We cycled through these exercises using the intervals above for about 30 minutes.
Here's some footage of today:
Jule was on MOO92 this morning to talk about her journey thus far. Be sure to check out more of the journey in her own words by clicking on the link to the right of this post to her own blog.
The MOOsers are improving by the day and today was no different. They are all improving leaps and bounds and their workout effort showed that. Their effort today was nothing short of amazing as they all kept up with their fellow classmates and perservered through a difficult workout.
Todays workout was called Fight Gone Bad. Here is the format:
50 seconds of work 10 second rest and transition. After completing 5 stations rest for 1 minute. Complete 3 rounds.
Sorry no video today, will have some tomorrow though I promise:)
MOOsers are doing well with their nutrition as last years winner Lisa Cordeau is checking up on them frequently and offering nutritional advice. In 2 and a half weeks the MOOsers will be measured to check up on their progress at the halfway point along their journey.
MOOsers put in another fantastic effort and special congratulations to Emily for pushing through a barrier today and having her best workout yet. Todays workout was a little different than what they have done in the past. It is called Every 2 for 20 where the MOOsers had to complete a set of exercises within 2 minutes and whatever time was left over of the 2 minutes was used to rest. So the goal here is speed but also intensity so choosing a smart weight to get the most out of the workout is essential. Here are the exercises they did:
See Saw Press x 10
Snatch Right x 5
Snatch Left x 5
Squat Press x 10
Complete 10 rounds
Here's a video of the action:
Tomorrow the MOOsers complete their week with their 6th workout of the week. They will be working out at home with this workout:
Push ups x 10
Prisoner Squats x 10
Speed Rows x 10
Jumping Jacks x 10
Complete the above list as many times as you can in 2 minutes. Rest for 1 minute after two minutes is up. Complete 4 rounds. Then finish workout with 20 minutes of continuous activity like jogging, biking, elliptical, etc. Tomorrow the MOOsers also will be meeting at the Grocery Store for the shopping workshop. I'm sure you'll hear about it from their blogs:)
The MOOsers put in another amazing effort today and there were several personal records set. Emily had a breakthrough with her efforts by getting 'mad' and redirecting it toward her workout. All in all a great performance.
We had some new exercises introduced today. Here was the workout:
Bike
Alternating Firehose Slams
Crossover Hill Climbers
Burpees
Plate Punches
And I've got a little different video for you. Since we forgot the camera for the workout, I taped what the workout was and the format and why we use reps and repetition goals for Cardio Workouts. Here is that video:
MOOsers are going to the Grocery Store on Saturday for a workshop on how to shop supportively. All of them are using Fit Day (http://www.fitday.com/) which is an online food journal to help track their food and to get immediate feedback as to how they are doing nutritionally.
Nothing like a solide 30:30 workout to get the fat running for the woods. This is a fantastic workout we use often for our fundraisers, regular bootcamp workouts or at home. Its simple, easy to come up with just a few exercises and is tough. Here is what the moosers did today:
Push ups
Kettlebell Swings
Squat Press
Burpees
5 rounds 30 seconds of work 30 second rest. I also set repetition minimums for the moosers to strive and beat every time they were at each station.
Here's a couple videos of the action:
MOOsers hit another cardio day tomorrow as week 3 draws to a close. Man this is flying by. I told the MOOsers they could weigh themselves tomorrow to check progress. They are all saying their clothes are fitting differently, so we'll see:)
Moosers hit it hard today. Lisa Cordeau was back again to motivate the MOOsers and they responded with tenacity. It was Cardio Day today and each MOOser set a benchmark number of reps for each exercise and their task was to beat their personal best of each exercise (exception being the bike where we didn't count reps). This is a great method for pushing the intensity for the entire workout and getting the most out of each and every interval. Here was their workout:
Bike
Firehose Slams
Burpees
Jumping Jacks
Sprint
30 seconds of work with 60 seconds recovery. We worked for 30 minutes which is 10 minutes longer than last week. Here are some videos of todays action:
The MOOsers have been keeping track of their journey through a couple of different methods. Jule's journey is through the link to the right of this post. Shannon's journey is logged on the community site: http://biggestmoosers.ning.com/ . If you want to follow along and join that community be sure to check that site out.
Last year's Biggest MOOser winner Lisa Cordeau worked out with the MOOsers from this year and it gave everyone the extra push they needed. Everyone upped their efforts and got a tremendous workout. Here is what they did:
A. Rows
Step ups
B. Squat Press
Kettlebell Swings
C. Goblet Squat
Renegade Rows
D. Reverse Crunch
Weighted Sit ups
Each exercise was performed for 1 minute with 10 second transition. They were to complete three sets of each exercise before resting for 1 minute.
Here's some videos of the action:
I think the MOOsers are starting to realize what it takes to be successful. It was great to have Lisa there to push them along and encourage them further. The moosers also wanted to do well and show Lisa that they had what it takes. Needless to say Lisa was impressed with their efforts and will be back regularly to continue to challenge them. MOOsers are at almost the 1/4 mark of this transformation. Time flies quick and they need to take full advantage of their time here. Every workout, every meal, every detail must be accounted for.
Playing a little bit of catch up here. The MOOsers finished off their week in style with two awesome workouts. Thursday was a Cardio Day and Friday was Tabata workout which is a legendary bootcamp workout. Thursdays workout had four stations for cardio but there were repetition goals set for each person at each exercise so that the MOOsers would not have a chance to slack. It kind of put a competitive spin on things too. Here was their Thursday Cardio Session:
Bike
Firehose Slam
Burpees
High Knees
30 seconds of work 60 seconds rest for 20 minutes
Fridays workout...TABATA
20 seconds of work 10 seconds rest for 8 straight sets of an exercise. We did four exercises:
Squat Press
Kettlebell Swings
Step ups
Burpees
Then we finished with an ab/cardio circuit which is pretty testing to ones will
Here's Fridays videos
In their Metabolism Makeover Class, we went over portion control as well as record keeping/tracking. Next week the MOOsers will have to bring in a sample of what they are eating to make sure they are practicing supportive nutrition. Next week will also be the starting point of 6 days of workouts rather than 5. Stay tuned...:)
MOOsers are hitting their stride and getting in a groove with their workouts. Starting to understand what it takes to be successful and are becoming inspirations to those that workout with them as well as those who are watching from afar. Today the Moosers did Timed Ladders and the workout looked like this:
Circuit 2
Renegade Rows
Snatch
See Saw Press
Reverse Lunges
Hill Climbers
Squat Press
Circuit 3
Reverse Plank
Bilevel Plank
Burpees with Push up
Split Jumps
Get up Sit ups
Flutter Kicks
Start with 2 exercises with partner. One partner does one exercise for 30 seconds while the other does the other exercise. Then switch. Round two start with those same exercises but add to exercises to the circuit. Repeat, repeat, repeat.
First Cardio Day today for the MOOsers and they were put to the test only to have them all pass with flying colors. They all met the challenge and pushed through the workout. Here is what they did:
Bike
Firehose Slams
Jump Rope/Jumping Jacks
High Knees
30 seconds per movement at a very high intensity. Recover for 60 seconds and rotate to next exercise. Complete 20 minutes.
On Cardio Day we will do Interval Training/Metabolic Circuits which is the best form of 'cardio' to lose fat. Long slow steady cardio has its place but is far from a priority when trying to lose fat. The MOOsers will do this form of cardio toward the end of their transformation, but for now, we gotta hit fat right in the face, and lose it fast and this is the best method combined with a solid weight training program.
MOOsers had their first Tabata Experience today with many more to be experienced in their future. The workout was Tabata Extra and here is the format:
40 seconds of work with 20 seconds rest. Each station has 2 exercises which you will alternate until you have completed each exercise 4 times. There is then a 30 second rest before starting the next station. Here are the stations the MOOsers did:
1. Renegade Rows
Step ups
2. Close Grip Push ups
Hill Climbers
3. Double Kettlebell Squat
Bicycles
4. Single Leg Deadlift
Firehose Slams
The MOOsers were also introduced to the Firehose for the first time today. More to come on that tomorrow:) . Sorry no video again today, but I promise to make up for it tomorrow.
Speaking of tomorrow it will be the MOOsers first Cardio Day AND MOOser Shannon will be on MOO92 with me tomorrow morning around 8am, be sure to tune in for a MOOser update.
MOOsers brought it today and have improved tremendously from Day 1. I've got three videos for you. But first here is the workout:
Four Minute Madness
1. Rows
Russian Twist
2. Split Squats
Push Press
3. Speed Rows
Snatches
4. Kettlebell Swings
High Knees
5. Step ups
Burpees
There have been some followers asking questions about how the food works with our program. Well I'm going to give you a quick rundown. The MOOsers are in the Metabolism Makeover Program and what we talk about a lot is supportive nutrition. Supportive Nutrition is eating a lean protein and a fibrous carb every time you eat. Using that rule you can create supportive meals. Some examples of lean proteins are: chicken breast, turkey breast, egg whites, fish, protein powder, extra lean beef, wild game, and seafood.
Examples of fibrous carbohydrates include: strawberries, blueberries, rasberries, blackberries, spinach, broccoli, cabbage, brussel sprouts, squash, asparagus, as well as many others. Some foods are hybrids like beans and lentils which are lean proteins as well as fibrous carbohydrates. So if we look at a sample meal plan it could look a little like this:
Meal 1:
1-3 servings lean protein (3 egg whites)
1-2 servings fibrous carbohydrate (1/2 cup green peppers, 1/2 cup onions)
1 ounce of cheese (optional)
Meal 2
lean protein (1/2 cup low fat cottage cheese)
1 serving fibrous carb (1/4 to 1/2 cup blueberries
Workout Meal
1/2 scoop protein powder with about 20-30 grams gatorade
Now the muscle soreness is setting in and the MOOsers are in the thick of it. George wasn't feeling well so he sat out today but the other three got in a great workout. Here is what they did:
Engine 8
1. Push ups
2.Kettlebell Swings
3. Kettlebell Deadlift
4. Rest
5. Bike
6. Squat Press
7. Snatch
8. Rest
50 seconds per movement 10 seconds rest and transition. Complete 3 rounds
Here's a video of today (sidenote- the MOOsers are still learning the movements so the kettlebell swings are still being perfected. One thing we will be teaching them is to keep their chest a little higher and to explode through their hips).
The MOOsers also had their first Metabolism Makeover class tonight where we talked about goals and how to map them out and how to make them the driving force behind our actions to get what we want. They have to be very meaningful and must also be very close to your heart. You should be able to visualize it in your mind and be able to write it down on paper. Details, details, details and set benchmarks. Start with a specific goal date to reach your goal and work backwards and set a goal of where you are going to be at each benchmark. It will help keep you motivated.
Today the MOOsers joined an actual bootcamp class and fit right in. The 630am class was very welcoming and extremely excited to have the MOOsers join them. Todays workout was a circuit based workout that allowed for a lot of quality work to be done. Here is what they did:
PHA
Rows
See Saw Press
Double Kettlebell Squat/Goblet Squat
Flutter Kicks
30 seconds per movement with 10 seconds transition. Repeat for 8 rounds without rest.
Sorry no video footage today but sure to have some tomorrow.
Talked with some of the MOOsers after class about nutrition and how things were going in the early stages and it sounds like they are catching on pretty quickly. There were a lot of questions about post workout and protein powders. Here is my quick tip on post workout shakes.
Post workout shakes should have a combination of protein and carbohydrates preferrably simple carbs and liquid like gatorade. Liquid is best because it absorbs very quickly aiding in recovery much faster. A great combination that tastes great is orange gatorade with some vanilla protein powder like Prograde Protein. Use about 20-30 grams of gatorade with one scoop of the protein and shake it up. It tastes like an orange creamcicle:). Protein powders generally should be reasonable in calories, have little fat and very little carbohydrates with a short ingredient list.
Tomorrows workout is sure to test their will, be sure to check in to see how the MOOsers did.
Growing up overweight and teased relentlessly, I made a vow to help others who may have experienced the same. I found a love for training and training hard. I specialize in conditioning people and athletes (fat loss is a secondary benefit).
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