The Final Results

I meant to get this up yesterday, but better late then never :)

As you are probably aware, Bill and Paula Coates are this years winners of the Biggest MOOser 2011.  It was a very close contest but in the end the married couple pulled through to be crowned the victors.

So I've had a few people email me asking to see before and after pictures of the contestants.  Well I have that as well as the results for you now.  Check them out:

Abby Smith and Rita Moulton

  

  

Rita and Abby were a very supportive team losing almost 18 combined inches, 20 pounds and 4.6% body fat.  Abby gained a huge amount of confidence while Rita is off 2/3 of her medication and blood sugar is getting better and better every day.  They have changed their lives forever.

Stephanie Bowen and Laurie Fisher

  

   

Team Fisher/Bowen probably had the most fun personality of the groups but brought their A Game every day.  Together they lost 44 pounds (Laurie losing 26), 7.6% body fat (Laurie losing 4.5%), and 22.75 inches (Stephanie losing the most of all MOOsers with 14.25).  Their MOOser journey has concluded but their life journey has just begun.

Andrea Machado and Lynn Brochu

  

   

Lynn and Andrea were two others who brought a light side to the group.  They were vocal in an encouraging and supportive way.  Their no BS attitude was refreshing and brought a dynamic to the group that probably no one else could.  Together they lost 46.8 pounds (22 by Andrea, 24 by Lynn),  

6.8% Body fat (Andrea lost 5.3%), and 22.25 inches (both losing at least 11).  Their numbers show consistency and commitment and that's just what they did and will continue to do.  They were this years runners up.

The Biggest MOOsers 2011

Bill and Paula Coates

  

      

Bill and Paula were eachother's rocks from the beginning.  Bill the vocal one, Paula the 'silent assassin'.  Bill started off a man on fire with his effort while Paula took a little more time to feel out what exactly this was all about.  However, this was short lived as Paula caught up to Bill  quickly and often overtook him, especially on Cardio Days.  Together they were an amazing team to watch and emulated the true meaning of partners.  Together they lost 78.5 pounds (Bill losing the most of all MOOsers by losing 52.5 in 12 weeks which is a MOOser record, Paula losing 26), 9.4% body fat (Bill losing 6.3% most of all MOOsers), and 19.5 inches (Bill losing 11.75).  They are the winners of the competition but more importantly have their lives back and have inspired so many more along the way.  Thanks guys for making the most of an opportunity and not only empowering yourselves but empowering so many others.

Final Days

Moosers is winding to a close for 2011.  The friendships and memories will stick with each and every one of them forever.

The results and what they have learned in 12 short weeks will too, be with them forever.  Monday April 18th will be the show on MOO92 where the winner will be crowned, but all of the MOOsers have had dramatic transformations.  And it is the truth where I have no idea who is in the lead or will win this competition.

Today is a bit of a different post because we had a little fun.  The two videos are a little shot of the fun we had on Friday.  It was train the trainer day but also just a reflection of the friendship and camaradarie we have gained over the past 12 weeks.  Enjoy and be sure to tune in Monday:

Final Week: Wednesdays Workout

Meant to post this last night but forgot my camera in Derby.

Workout was Tabata Extra and took it up a notch with a few new exercises.  The Moosers rocked it out without batting an eye.

Here's the workout

1. Battleropes
Ring Row Hold

2. Band Squat Punches
Bulgarian Split Squats

3. Valslide Hill Climbers
TRX Push ups

40 seconds of work 20 seconds rest.  Complete 4 sets of each in alternating format.

Here's the video:

Two days left, two workouts, its winding down and I don't know who's more excited to hear the results, me or the MOOsers.

Week 12: Hell Week

Last night I termed this week to be Hell Week for the MOOsers.  The final week before the final measurements to determine the winner of the Biggest MOOser 2011.

We started off this week with a bang with Tabata 15:15

Two circuits each performing 25 rounds

A. Band Planks/Push ups
Kettlebell Super Deadlift

B. Double DB Snatch
Burpees

Here's the video of the effort:

Well sorry video won't upload, but it is on Facebook :)

Just a few more days, every workout, every meal, every decision counts.  Who will win?

Bells and Body

A Dirty Dozen workout today.

I took todays workout and put a different spin on it, meaning I chose different exercises than I normally would.  I'm literally trying to throw everything at these MOOsers but they aren't flinching.  Nothing is going to stop them, and they have a week and a half left before the next winner is crowned.

Here's todays workout:

Bells and body

Kettlebell Deadlift Burpee
Overhead Squat Hold
Suitcase Deadlift
Push up Plank
Hand to Hand Swings
Weighted Sit up

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

Here's the video of the work:

Week 11: Dirty 30

What a way to start off Week 11.  Two weeks left!

Todays workout was Dirty 30, a serious mental challenge.  Here is what they did:

30 Pronated Rows
30 TRX Assisted Lunge Jumps
30 Walking Goblet Squats
15 Push ups 3 second hold
30 Kettlebell Swings
30 Burpees
15 Box Jumps
30 Push Press
30 Lateral Shuffles

Complete the list twice.

The MOOsers worked very hard, not sure if any finished two rounds, but they really have come so far since the beginning.

Here's a video of todays workout:

Just two weeks before the winners are crowned.  I can tell you now its going to be a tough decision because they all are growing as people but losing fast!

Monday Legs and Lungs: Week 10!

Three weeks left!

Let's hit it hard!

Legs and Lungs

50 Sky and Ground Squats
40 Lateral Goblet Squats
30 Lateral Step ups
20 Assisted Pistols
10 Broad Jump Burpees
25 Squat Press
10 Broad Jump Burpees
20 Assisted Pistols
30 Lateral Step ups
40 Lateral Goblet Squats
50 Sky and Ground Squats

Complete the list once.

Here's yesterdays video:

So much strength, so much endurance, so much drive, so much heart.  I can't say enough about the transformation these moosers have experienced physically, emotionally, and psychologically

Bringin' it on Friday Tabata

Freaky Fat Loss Friday proved to not be just a name today...well I guess it does every Friday

Today's workout was Tabata Extra with 40 seconds of work 20 seconds rest and repeating each exercise in alternating fashion four times at each station.  Here are the exercises:

1. Kettlebell Swings
Rows

2. Battleropes
Renegade Row Plus

3. Overhead Split Squats
Sky and Ground Squats

Here's the video footage:

Ending Week 9.  Mark your calendars for Monday April 18th and tune into the MOO92 morning show as the winner and finale of the Biggest MOOser will be announced that day.  Big prizes in store for the winners and right now it is literally anyone's race!

Dice, Dice, give me more dice!

Roll the Dice today!  A camper favorite!

And mine too, check out number 3!  That was a blast

Start each round with 30 Jump Switch

1's- Hand Step ups x 15 each side
2's- Jumping Pull ups/Band Pull ups x15
3's- Bens Choice x 15
4's- Kettlebell Deadlift x 15
5's- Burpee Speed Row x 15
6's- Walking Goblet Squats x 15

Each round consists of 30 Jump Switch and two rolls of the dice.  Continue this with your partner for 25 minutes.

Here's the video of todays workout:

Tomorrow, cardio changes...again :)  Hope you are prepared MOOsers!

Cardio Tuesday and Monday video

Cardio Day today and I also have, as promised, yesterday's video footage.

Mary has taken over the Cardio Days on Tuesday and Thursday and has really taken the Moosers to new heights with their endurance and fat loss efforts.

Todays workout: 30:30 for 6 rounds

Lateral Shuffle Burpee
Superman Speed Rows
Box Squats
Sprints


And here is yesterdays video of the awesome effort.

Oh, and by the way, heads up MOOsers, cardio is going into stage three :)  Get ready for Thursday ;)

Week 9: The Home Stretch

I wish I hadn't forgotten my camera at the studio today, as I got some good shots of the MOOsers killing From Russia with Love!

This workout wasn't for the weak and the MOOsers have proven their worthiness time and time again, and today was no different.

Todays workout was From Russia with Love
50 seconds of work 10 seconds transition.  Rest after completing five exercises, repeat for 5 rounds

Kettlebell Swings
Weighted T Push ups
Windmills
Kettlebell High Pull
Goblet Kneel to Stand

I"ll have to post the video tomorrow.  Three weeks left MOOsers! :)

Freaky Strength Fat Loss Friday

Wow, what an effort today.

I was seriously impressed with the weight selection and intensity.  Sure the goal was strength, but strength with a cardio twist just to make it extra nasty :)

Four Rounds of:

Double Kettlebell Squats
Squat Press
Snatch
Renegade Rows
Kettlebell Swings

They were recommended to up their weights because the circuit was 30 seconds of work 45 seconds recovery.  Plenty of time to recover (in theory only) and prepare for the next station.  Like I said, they rose to the challenge and without a doubt got stronger today.

Here's the video proof:

Vegas style Bootcamp

Deck of Cards was todays workout, a camper favorite.

And the MOOsers kicked butt, noting how much they have improved since the last time they did this workout.

A quick note on a success today.  Paula performed her Bilevel planks without letting her knees touch the ground.  A huge success for her as she has struggled with upper body strength since day one.

Here was the workout:

Hearts- Weighted Sky and Ground  Squats
Diamonds- Kettlebell Swings
Spades- Bilevel Planks
Clubs- Single Leg Bent Over Rows
Face Cards- 10 reps
Aces-11reps
Joker-10 reps of each exercise
3's- WILD- choose exercise do 15 reps

Complete the Deck- everyone completed the deck and kept going!

Here's the video of todays workout:

Week 8: Time to Step it up a notch

It seems like I'm always saying that, but today, I brought it, and the MOOsers responded very well.

There's something about this year's group because they have been more resilient and have impressed me more than the past two years of MOOsers.  There are some serious contenders here and this competition is going to be right down to the wire!

Todays workout: Tabata

20 seconds of work 10 seconds rest.  Repeat 8 rounds

1. Push ups
2. Bodyweigh Squats
3. Rows
4. Burpees

All bodyweight, but don't be deceived.  This one even tested the most veteran bootcampers.

Here is the video:

Saturday Dice

Roll the Dice workout today, definitely a Camper favorite.

Pairing up in teams, campers will perform 30 Frog hops then roll the dice twice to see what exercises they will perform.  They repeat this process for 25 minutes. Here were the exercises:

1's- Pledge Push ups x 15
2's- Pull ups/Jump Pull ups/Rows x 15
3's- Wipers x 15 each side
4's- TRX Assisted Pistols x 15 per leg
5's- Kettlebell Swings x 15
6's- Weighted Sky and Ground Squats x 15


Here's the video footage of todays workout:

Listen closely as Paula 'gives it back' to Bill after so many workouts of it happening the opposite way.  Too funny!

Bring the Noise Friday

Great workout by the MOOsers today.  Started a little slow but kicked in gear very quickly.

Today we took a typical bootcamp workout and made it a little less nice :)

Todays workout was 30:20 instead of 30:30, so same amount of work but less rest.

Here is the workout:

Kettlebell Super Deadlift
Lateral Shuffle Burpee
Broad Jump Burpee
See Saw Walking Press
Rows

Complete 5 rounds

Long Time No See

So this week I've been slacking on my blog posts...

Monday we canceled due to the crazy weather, and yesterday Mary put the MOOsers through a tough cardio day.

Today I wanted to push them a bit and push them with some different exercises...a strength cardio circuit.

When combining strength and cardio, it makes for a very tough workout because you are pushing a moderate to heavy resistance plus you are pushing the pace to complete as many reps as possible.  That makes for a deadly combination :)

Here was the workout:

Tire Flips
Deadlift with 95 pounds
Kettlebell Rope Pull of 88 pounds
Farmers Carry of at least 62 pounds in each hand
Sled Push
Double Ring Rows

30 seconds of work 30 seconds rest for four rounds.  Here's the video of these workouts

The Halfway Results are In

Ok, the time you've all been waiting for.

Who's winning and how are all the moosers doing?

Well I won't waste any time, I'll get right to it.

Here are the halfway pictures and the before picture comparisons:

Abby Before and Six Weeks

 

Rita Before and Six Weeks

   

Lynn Before and Six Weeks

   

Andrea Before and Six Weeks

   

Bill Before and Six Weeks

   

Paula Before and Six Weeks

  

Laurie Before and Six Weeks

  

Stephanie Before and Six Weeks

   

Some impressive changes in the befores and the six week mark.  As for the competition here are the standings of the four remaining teams:

Team Bill and Paula Coates: 47.75

Team Stephanie and Laurie: 47.45

Team Lynn and Andrea: 35.35

Team Rita and Abby: 25.95

It is the closest competition we have ever had!  Some of the highlights are:

Bill losing 17 pounds so far

Laurie losing 13 pounds

Stephanie losing 9.75 inches

Bill losing 8.75 inches

Laurie losing 4% body fat

Andrea losing 3% body fat

Rita cutting her medication in half (insulin and blood pressure)

All of the teams have really killed the first six weeks.  One of the secrets is the intensity of their workouts in bootcamp as well as Cardio Days.  Here's a description of the Cardio Day some of the MOOsers just did on Thursday:

These next six weeks are going to fly by and it is literally anyones ball game

Time and Strength

Todays workout is one of my favorites.

It's called Every 2 for 20 and it takes a combination of speed and strength to complete.

The two, speed and strength go together very well when talking intensity :)

Here was the workout today:

Kettlebell Swings x 10
Unilateral Squat Press x 5
Unilateral Squat Press x 5
Tuck Jumps/Jump Squats x 5
Push ups x 10

Every two minutes a new round starts.  Complete the list in two minutes or less.  If you complete in less than two minutes, the time remaining is your rest.  Repeat for 10 rounds.

The video evidence:

Some of the MOOsers measured today and took halfway pictures but I'm not telling the results yet :)  Stay tuned for all the MOOsers to be measured and see how well they are doing!

Cardio Cardio and more cardio

Short post today.

Thanks to Mary for teaching Cardio Day Tuesday:

Workout today was 30 seconds of work 30 seconds rest for 6 rounds or 24 minutes

Sprints
Burpees
Squat Press
Hill Climbers

Reminder that halfway pictures and measurements as well as who is winning (yes remember the competition :) will be posted by the end of this week, stay tuned!

Tabata Extra: Start of Week 6

The Start of week 6

The halfway point in this journey.  Its amazing how fast it goes by.  We will be measuring this week and taking halfway pictures.  I know already you will be shocked at the results thus far.

Today's workout was solid proof of how far they have come.  This is no easy workout but the MOOsers made it look very manageable and took it in stride just like every other workout.  And to add, they pushed weight and took it up a notch.

The workout was Tabata Extra:

1. Step ups
Lateral Hop Burpees

2. Pull ups/Jumping Pull ups
See Saw Press

3. Goblet Lunges
Band Squat Row

40 seconds of work 20 seconds rest.  Complete 4 rounds of each.    Here's a video of todays action:

All measurements and pictures should be completed by Friday, so stay tuned to see the MOOsers progress

Moosers Getting Stronger by the Day

Freaky Strength Friday today

Station 1
Kettlebell Deadlift
Push ups on toes

Station 2
Box Squat
Rows

Station 3
Push Press
DB Snatch

All reps are 3 sets of 4-6 reps alternating each set.  Rest for 1 minute after completing each exercise once

Here is an awesome video of Andrea and Lynn doing push ups on their toes.  Quite the dramatic increase in strength since day one

Quality Work

I am loving the intensity on Cardio Days.

The MOOsers are rising to the challenge and hitting it head on with everything they've got.  I have two videos today.  One of the middle of the workout, and one of the very last set.  Its hard to tell via video, but on the last set, everyone takes it up a notch to beat their 'numbers' (a way to maintain or up their intensity).

Here is what they did

Box Squats
Burpees
Battleropes
Sprints

30 seconds of work 30 seconds rest.  Repeat for 6 rounds or 24 minutes of work

And here are those videos:

And the finisher video:

PHA...what does it stand for?

Todays workout was so much fun to teach...well all of them are, but some are just a bit more fun than others.  Today was one of those workouts

PHA is the name and the format is 30 seconds of work 10 seconds transition.  Complete 8 rounds continuously.  Anyone know what PHA stands for?  Or maybe what it should stand for?

Dumbbell Snatch
Atomic Push ups/Push ups
Battleropes/Broad Jump Burpee
Kettlebell Box Squats

Here's the video of todays workout.  The MOOsers killed it

The MOOsers have one more week before measurements and the halfway point!  I know its going way too fast!  You can expect mid way pictures and measurement progress reports right here on this blog.  There are several workouts to be completed and several meals to be eaten before then, which means a lot of progress can be made before measurements.

But I can tell you this, I can see changes in their bodies, all of them.  They are changing their lives and getting stronger by the day.  You can't help but be inspired by their effort, consistency, and desire.

Cardio Day...as you've never seen

Moosers got a shift in their thinking about Cardio Day today.

They took it on with courage, and fought every step of the way.  There were a lot more bent over bodies during the rest and a lot more time was spent on the floor recovering from each and every work period, but they made it and pushed through.

Today's workout was 30:30.  So same work time but half the rest.  They MOOsers did 6 rounds or 24 minutes of work/rest.  And like I said, they did awesome:

Sprints
Battleropes
Burpees
Sky and Ground Squats

Here's the video footage of todays effort:

Bill's Revelation

Ha, that title just makes me laugh because today we got some good footage of Bill at his finest.

You'll have to watch the video to hear and see what I'm talking about :)

Todays workout:

From Russia with Love

Kettlebell Deadlift Burpee
Renegade Row Push ups
Goblet Squat 25  second hold 8 reps then hold
Single Leg Bent Over Rows
Pull Plank Flutter Kick

50 seconds of work 10 second transition.  Rest 1 minute after completing all exercises.  Repeat 5 times.  Here is todays video:

Tomorrow the MOOser's Cardio Day changes forever :)

Gettin Strong

Strength day today on Freaky Fat Loss Friday, here is what the MOOsers experienced:

Squat Press 4 sets of 8
Farmers Carry 4 sets of 3

Jumping Battlerope Slams 4 sets of 20
Push ups on toes 4 sets of 8


Then finished with Tire Flips.  I got video of that.  Awesome, everyone flipped the tire:

I also got video of the Battlerope Jumping Slam

The last day of Cardio

Ha, well not really.  Today was the last day of 30:60 ratio intervals.  Next week the game changes :)

I am absolutely sure the MOOsers are ready for it.  They killed yet another cardio day workout.

Here is what they did:

Sprints
Speed Rows
Broad Jump Burpees
Drop Squats

Four Rounds of frenzy.

Here's todays video footage:

Tomorrow is another strength day, I'll be sure to get video of that as I was a slacker last week :)

Spreading the Wealth, and getting Stronger

Strength and Stamina is the name of the game today.

The workout was called Spread the Wealth and the MOOsers not only killed the workout, they all improved dramatically during the course of the workout

Andrea was doing 70 pounds on box squats
Maygan was cranking out burpees in the finisher keeping up with Jenn who upped her intensity too
Paula refused to quit in the burpee finisher and got top performer
Lynn minimized her rest and cranked out round after round of each circuit
Laurie got a lot more confident and has the look in her eye that she won't be denied
Bill pushed the intensity with the push ups and is now doing quality push ups from his toes
Rita, fighting pneumonia rode the bike today but showed up ready to go
Abby had Jess as a partner in the finisher, which is no easy task as Jess pushes the pace daily


Every single person got a little better today and that's what its all about.

Spread the Wealth

Circuit 1
Step ups x 10 each
Push ups x 20
TRX Lunge Jumps x 10 each

Circuit 2
Kettlebell Box Squat x 10
Side Plank Reach Through x 15 ea
Rows 5 second hold x 10

10 minutes per circuit getting as many rounds done as possible.  Rest 1 minute then switch circuits

Here's todays video: I don't normally film the finisher, but did today:

The Dedicated will Thrive

No truer words spoken.

Todays workout: Cardio 30:60 for four rounds

Battleropes

Resisted Running

Burpees

Sky and Ground Squats

Killer effort today by everyone!  They killed it.  Here's the video:

Week 4: Time to Dig Deeper

Last night I sent out a sort of an ultimatum on the MOOsers facebook page.

See I was doing some reflecting on this year's contestants versus last years and the year before.

This year's have a huge advantage.  They have a partner who they can rely on for support and encouragement.  The past two year's contestants didn't have that.

I was feeling that this year's MOOsers were slacking a little with their attendance and felt like they could absolutely do better.

Here is what I wrote:

Entering week 4, commitment needs to be at an all time high. Remember MOOsers that you applied for a reason, were chosen for a reason, now take that reason and apply it more aggressively than you ever have before. When it comes to changing your life, there are no excuses. You make sacrifices, you give your all, you put your entire heart and soul into it. I have seen a mix of that and a mix of something else so far. THe past two years of MOOsers individuals gave their all. They didn't necessarily have a teammate to push them. This year, its easier to stay motivated. With that said, I may be making some cuts this week if I don't see MAXIMUM effort with all aspects of the program. Workouts are killer, and those that are at the workouts are killing them doing a great job. Now lets get consistent with that and focus more on our areas we aren't putting the most effort in.


I had some positive responses from the MOOsers and I do believe this will help get them on track with what has been holding them back.


As for todays workout, here it is:


Dakota's Destiny


Superman Speed Rows
Squat Press
Straight Leg Deadlift
Single Leg Burpees
Pull Plank
Weighted Sit up
Sidewinder Push up
Wall Sits
Crossover Hill Climbers


50 seconds of work 10 second transition.  Rest after completing list.  Complete list three times


Apparently the video upload won't work so I can't post a video on here, but it is on facebook :)


This week is the last week of original cardio as the MOOsers know it.  Next week it changes :)

Freaky 'get stronger' Fat Loss Friday

I made a huge mistake.

I was so excited about todays workout and the moosers first strength/cardio day, that I forgot to get any film footage!

I know, it sucks!  I can at least tell you they were challenged hard by their workout as they tested their strength with a few exercises and definitely surprised themselves with how strong they really are.

Here is the workout:

Split the class in half

Group 1 started with

Kettlebell Deadlift 4 x 6
Box Squats 4x 10

Rest one minute after completing a set of both exercises

Group 2 started with

Push Press 4x 6
Jumping Pull ups/Double Ring Rows 4 x 10

Rest one minute after completing a set of both exercises

Tomorrow is the first sixth day of the week for the MOOsers as they train in bootcamp tomorrow morning.  We are cranking it up a bit.  And the week after next...Cardio will never be the same ;)

The Cardio Days just keep getting better

Another great Cardio day today.  The MOOsers cranked the workout and did an amazing job working hard to improve upon their intensity level.  They are closing into upping the ante on our lovely Cardio Days.

Today's workout had the usual suspects:

Battleropes
Sprints
Burpees
Squat Press

4 Rounds of 30 seconds high intensity 60 seconds recovery and they performed 4 rounds.

Here's the video footage of today:'

Tomorrow there will be a little twist to their workout.  Freaky Fat Loss Friday, with a twist

Gettin a little Legs n Lungs

How's the MOOsers legs from Monday's workout?  Well we found out this morning with some Legs and Lungs work. This one was especially brutal, check it out:

Legs and Lungs

50 Lateral Goblet Squats
40 Assisted Pistols per leg
30 Overhead Lunges per leg
20 Kettlebell Swings
10 Single Leg Burpees per leg
25 Frog Hop Push ups
10 Single Leg Burpees per leg
20 Kettlebell Swings
30 Overhead Lunges per leg
40 Assisted Pistols per leg
50 Lateral Goblet Squats

Complete the list once or get as close as you can to completing the list

Here's the video:

Tomorrow: Cardio Day
Friday: Something special :)
Saturday: First Sixth Day workout for the MOOsers

Week 3 Cardio Day, upping the Ante

Moosers hit another Cardio Day today and maintained the high level of intensity they achieved last week.  Todays workout was a lot of bodyweight...well all bodyweight in fact, a great workout they can take home with them.

Speed Rows
Sprints
Frog Hops
Kneel to Stand

30 seconds of work 60 seconds recovery.  Complete 4 rounds.

Here's the video footage of today:

All of the MOOsers have now been interviewed on MOO92.  I hope to have the audio up soon so you can listen to them be interviewed by Tod and Deveney.  I'll also be giving my update on the radio in the next week so be sure to follow along and listen in to my progress report of the MOOsers of 2011

Hitting Week 3 with Attitude

Today's workout took a lot of attitude.

15:15 Tabata is one of those workouts that has almost hit legendary status because there are so many stories that come from it.

It's simple, but not easy
It's brutal and tests your will
It questions why you are here and working out.

However, the MOOsers attacked and finished, just as they started, with tenacity and the drive to not be defeated.

Here's todays workout formula:

15 seconds of work 15 seconds rest.  Complete 50 rounds

Burpees
Drop Squats

Here's the video of that workout:

Fantastic effort put in by the MOOsers today, tomorrow another Cardio day, another day to test wills and another step closer to a new life

Gettin Freaky on Friday

Another Week winding down for the MOOsers.  The two first weeks are the shortest being 5 days each.  Next week they start 6 days a week of training and will continue that until the end of this contest.

Today was an old favorite of mine, and a brutal workout for the MOOsers.

Tabata

And not just Tabata, Tabata old school with one exercise at a station and performed 8 straight times.  The format is 20 seconds of work 10 seconds of rest 8 times!  This one definately tested their will:

Tabata

Kettlebell High Pull
Squat Press
Hill Climbers
Burpees

Then we finished with a little partner competition to end the workout.  They were totally smoked by the end.  Here is the video:

Also here is an update on some before pictures that weren't posted.  Below are Rita and Jenn's before pictures:

Jenn Before

Rita Before

Two Days, get some ketchup!

I mean, er Catch up.  There has been so much talk about ketchup, I guess I got a little caught up :)

Yesterday's workout was straight forward and to the point with PHA (Peripheral Heart Action).  Here's what the MOOsers did:

PHA

Kettlebell Swings
Push ups
Sky and Ground Squats
Rows

30 seconds of work 10 second transition.  Repeat for 8 rounds without scheduled rest.

Then, we did a cardio ab tabata finisher (you'll have to ask the MOOsers what that means ;)

Here's the video from that workout:

Today's workout was Cardio Day and the MOOsers rose to the occasion making dramatic improvements upon their previous workouts.  I must say I was thoroughly impressed with todays effort!  Well done everyone.

Todays workout: 30 seconds high intensity 60 seconds recovery.  Complete 4 rounds

Battleropes
Sprints
Step ups
Speed Rows

Here's that video:

Tonight is Metabolism Makeover class and we will be talking about meal planning.  This is one of the biggest topics in the entire Metabolism Makeover class so it will be vital for the MOOsers to apply what they learn.

Hittin' the Cardio

Another Cardio Day today for the MOOsers.  Their progress is mind blowing as they are surviving Cardio Day like they have been doing it for at least 12 weeks.  Their endurance is dramatically improving as is their confidence.

Today's cardio was:

Sprints
Burpees
Battleropes
Sky and Ground Squats

4 Rounds

A lot of the usual suspects in a Cardio Day and we are edging closer to making a change in the format, going from 30 seconds high intensity and 60 seconds rest to 30 seconds high intensity and 30 seconds rest.

Here's a sampling of todays workout:

Week 2: Off Week for Campers, but not for MOOsers

Back at it after celebrating the first week.  It only gets easier and harder at the same time folks! ;)

Todays workout was dense with work, with some rest sprinkled in.

This workout doesn't have a name yet:

A. Kettlebell Deadlift  x 1 minute
Mountain Climber Push ups x 1 minute

3 rounds

B. Step ups x 1 minute
Speed Rows x 1 minute

3 rounds

C. Burpees x 1 minute
Goblet Squat x 1 minute

3 rounds

D. Wipers 1 minute
Flutter Kicks x 1 minute

3 rounds

Here's todays video:

Tomorrow...Another Cardio Day :)  They always make me smile

Freaky Fat Loss Friday...WITHOUT Ben????

So where was Ben this morning?

It doesn't really matter :)  Because Amy took the MOOsers through their Fight Gone Bad for Friday!

Todays workout:

Frog Hops
Step ups
Push ups
Squat Press
Rows

50 seconds of work 10 second transition.  Complete all five exercises then rest for 1 minute.  Repeat 4 times.

Thanks Amy for filling in while Ben was....well, away :)

Tomorrow the MOOsers take a tour of the grocery store to become better and smarter shoppers.  Great first week MOOsers!  It does get easier after this!

Cardio Day #2: BRING IT

The MOOsers are adapting VERY well to the workouts.  Which makes me smile because I can push them more. :)

Seriously, they are killing it in just the first week.  This may be our most successful group collectively in the three years we have had this contest.

Todays workout was of course cardio with 30 seconds of work and 60 seconds recovery.  We had four exercises that we went through four times.  They were:

Sprints
Step ups
Battleropes
Burpees

Here's that video:

The MOOsers also started their Metabolism Makeover class today and will be going to the Grocery store on Saturday for a crash course on how to grocery shop and make the best choices.

Tomorrow ends the first week of the MOOsers which is traditionally the hardest: Freaky Fat Loss Friday :)

Wednesdays Dirty Dozen Workout

This session has been one of our most challenging we have ever had with the workout sequences we are doing.  Today we continued that trend with another tough one.  The moosers did great pushing their own intensity levels and shining through.

Today we had Stephanie, Bruce, Paula, Bill, Maygan, Jenn (Maygan's new partner), Lynn, Andrea, Abby, and Rita workout to From Russia with Love.  Here is that workout:

Kettlebell Swings
Split Push Press
Goblet Squat
DB Snatches
Alternating Lunges

50 seconds of work 10 seconds transition.  Complete 5 rounds resting 1 minute after completing each round.

Tomorrow the majority of the Biggest MOOsers will have their first Metabolism Makeover Nutrition class, the first step in changing their nutrition habits.  I'll also be sure to have a video for you tomorrow on their second Cardio Workout.

On a side note be sure to check out the MOOsers personal blogs to the right of this post.  We have some up so far and are looking to get all teams to participate.  As you check this blog daily be sure to check out their blogs too!

Moosers experience their first Cardio Day

Today was the first of many Cardio Days for the Biggest MOOsers.  And no there are no treadmills or ellipticals here.  As you will see our Cardio Days are way more exciting, more challenging, and more effective.  Here's what we did today:

30 seconds high intensity work followed by 1 minute recovery.  Go through the four exercises four times

Lateral Hop Burpee/Burpee
Sprints
Frog Hops
Battleropes

As you will see in the video, I forgot I had it running, so its a little boring but at the same time you can hear  what's being said during rest periods and when others have no idea the camera is rolling.