The Biggest MOOsers

The Final Results

2011-04-19T17:07:00.000-07:00

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

2011-04-16T07:21:00.000-07:00

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

2011-04-14T18:54:00.000-07:00

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

2011-04-11T18:48:00.000-07:00

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

2011-04-06T10:47:00.000-07:00

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

2011-04-04T18:04:00.000-07:00

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!

2011-03-29T08:30:00.000-07:00

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

2011-03-25T11:40:00.000-07:00

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!

2011-03-23T16:40:00.000-07:00

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

2011-03-22T08:38:00.000-07:00

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

2011-03-21T11:35:00.000-07:00

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

2011-03-18T12:18:00.000-07:00

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

2011-03-16T08:33:00.000-07:00

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

2011-03-14T17:34:00.000-07:00

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

2011-03-12T11:03:00.000-08:00

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

2011-03-11T19:08:00.001-08:00

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

2011-03-09T09:34:00.000-08:00

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

2011-03-05T07:30:00.000-08:00

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

2011-03-02T17:07:00.000-08:00

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

2011-03-01T18:17:00.000-08:00

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

2011-02-28T17:59:00.000-08:00

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

2011-02-25T04:55:00.000-08:00

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

2011-02-24T07:13:00.000-08:00

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?

2011-02-23T05:08:00.000-08:00

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

2011-02-22T06:59:00.000-08:00

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

2011-02-21T05:20:00.000-08:00

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

2011-02-18T05:30:00.000-08:00

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

2011-02-17T18:53:00.000-08:00

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

2011-02-16T05:41:00.000-08:00

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

2011-02-15T04:57:00.001-08:00

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

2011-02-14T19:06:00.000-08:00

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

2011-02-11T16:43:00.000-08:00

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

2011-02-10T07:16:00.000-08:00

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

2011-02-09T04:51:00.000-08:00

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

2011-02-08T05:40:00.000-08:00

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

2011-02-07T09:56:00.000-08:00

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

2011-02-05T12:20:00.000-08:00

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!

2011-02-03T09:09:00.000-08:00

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

2011-02-01T16:20:00.000-08:00

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

2011-01-31T18:11:00.000-08:00

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????

2011-01-28T12:16:00.001-08:00

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

2011-01-27T17:57:00.000-08:00

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

2011-01-26T16:57:00.000-08:00

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

2011-01-25T10:20:00.000-08:00

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.

Today is the First Day of the Rest of your Life!

2011-01-24T09:20:00.000-08:00

Today was the official Day 1 of the Moosers journey. I don't know if its my age that is getting the best of me or what, but I took it easy on them.
Today's workout: Deck of Cards

Hearts- Weighted Jump Squats
Diamonds- TRX Assisted Pistols
Spades- Push ups 3 second hold
Clubs- Renegade Rows
Joker- 10 of each exercise
Ace- 11 reps
Face Cards- 10 reps
3's WILD- choose exercise do 15 reps

In partners try to complete the deck in the quickest time possible.

This morning we had four teams workout:

Team Sisters Brochu/Machado
Team Husband and Wife Bill/Paula Coates
Team Best Friends Fisher/Bowen
Team Mother/Daughter Smith/Moulton

All did a fantastic job in their workouts. Tomorrow will be a rough one with soreness as will Wednesday, but tomorrow, for those that can make it, will be doing their first Cardio Day tomorrow morning at 630am.

Sunday night was the first unofficial meeting where the MOOsers were measured, received their nutrition handbooks and had their before picture taken. We also hashed out a schedule. In years past we have all been able to workout together, but with such a large group this year, we won't have that luxury. But we were able to accomodate everyone so that they can still get 5 workouts a week in bootcamp and/or Cardio Days to maximize their efforts. As for those before pictures, here they are:

Team Brochu/Machado

Team Coates, Bill and Paula

Team Bruce/Jim

Team Mother/Daughter- Abby and Rita

Rita has yet to have a before picture taken

Team Maygan and Lucas

Team Best Friends Laurie/Stephanie

Here are your MOOsers for 2011. Be sure to follow along on this blog as well as tune into MOO92 for updates on their progress and their journey to change their lives.

The FINALISTS have been chosen

2011-01-17T10:43:00.000-08:00

Well it was a grueling voting process, but it is now complete...and the result?

ALL SIX ARE IN!

Yes that's right we decided to take all six teams due to a couple reasons.

1. The final vote was VERY close, I mean extremely close

2. All of the stories were very compelling, and compelling enough to accept all six teams into the 12 week transformation contest.

So who are these people? Well here are your 2011 Biggest MOOser Contestants:

Team 1: Andrea Machado and Lynn Brochu

Team 2: Maygan Howard and Lucas Holmes

Team 3: Bill and Paula Coates

Team 4: Laura Fisher and Stephanie Bowen

Team 5: Abby Smith and Rita Moulton

Team 6: Bruce Washburn and Jim Stone

These teams will compete as pairs together to be this years Biggest MOOsers. Stay tuned to this blog for updates on their progress!

Here are your Semi-Finalists

2011-01-10T09:53:00.000-08:00

Congratulations to the semi-finalists of the Biggest MOOser! Now is your chance to cast your vote for the top THREE pairs you would like to see go through the 12 week Bootcamp Transformation. To the right of this post you will see a poll that says contestants #1-#6. The numbers correspond to the stories you will see below. Simply choose the top three stories by voting for them on the poll to the right, hit the vote button and your vote will be cast.

On Friday January 14th, the voting ends at midnight and we will announce the 3 pairs that will receive 12 weeks of unlimited bootcamp for free. So without further ado, here are the semi-finalists stories:

Contestants #1

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

Applicant 1- I have always been over weight, but especially since I have had my two children. Over the last 10 years I have taken part in Curves, which really did nothing for me because they don't push you to better yourself. Emotionally, I have a very hard time when I am shopping. I get so upset with trying clothes on, and having to get the larger size that I have started to order all my clothing online. I never thought that I would be the person that would have to shop in the "Plus Size" section of the store. I have had times where I would need to borrow a pair of pants from friends, and had to wear their wind-pants because that is all that fit me. It was very hard for me to have to admit to them that their pants just did not fit me. Because of my issues with my weight, I tend to stay home even in the summer. My children did not go to the beach once last summer, because I feel embarrassed to be seen in a swim suit. Instead, we purchased a kiddie pool so that we could be in the privacy of our own home. At one point in my life I had someone very close to me say "you must be so jealous of your sister", this broke my heart because the sister they were talking about is tall, thin and beautiful. As I tear up just thinking about this, and think why that person couldn't think of me the same way, or even look at the fact that I feel I am truly a beautiful person on the inside. I will never understand how people can be so mean, and feel the need to put you down when you obviously struggle with your weight issues. Applicant 2- I felt as though I was chubby in my youth, and it became more of a problem when I started dating my husband. He is a very good cook, and I am an emotional eater so the two do not go hand in hand. I have done Weight Watchers, which I did well while staying true to the program. But outside there was a lack of support to push me to work out or do other activities. Working in a high stress job and beginning a new relationship; I was enjoying my time with my new boyfriend and never realizing that my size was changing. I am not a failure, which is why this is very hard for me. It is hard for me to realize that my weight is the only thing that I have failed at.

3. Why is it so important for you to lose weight? Please add any medical conditions here if applicable. Also use as much detail as possible. This question, above all others will tells us why you are applying and what has propelled you apply for this transformation contest.

Applicant 1- It is very important for me to lose weight, not only for myself but for my kids. There are many medical issues in my family, and even though I may not have them now it is most likely going to hit me in the future if I don't take care of myself now. The time has come for me to make the positive changes in my life to show my family that I want to be healthy and live a long and full life. I do not want to have a heart attack at an early age like my father. I want to make sure that I am doing what ever possible to not end up with diabetes, or high cholesterol. I want to be able to take my kids to the park and play with them on the jungle gyms, and chase them around in the sand. I don't want to be the mom that watches her children from the bench because she is out of breath so quickly. I want to be active with them, and not sit at home on the weekends because I just don't feel like doing anything. Applicant 2- I also have two children, and after the first one was born the baby weight stayed. When I was pregnant for my second child I acquired gestational diabetes. I was insulin dependent for three months of my second pregnancy, and I can honestly say that I have not checked my sugar since. The thought of knowing that I have not checked my sugar in four years and that there are most likely still issues, scares me. Since my partner is my sister, we share the same family medical history. Our father having a heart attack when he was only 41 years old and our aunt having diabetes.

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

Applicant 1- I find that it is always easy to relate to people that have been where you are. It is best to be honest with someone about the hard work and motivation that you need in order to become healthy and to stay healthy. I am not there yet but because I am the person that wants to help everyone, people can trust that I would be there to help them along the way. I would give them that person to work out with, so that they wouldn't have to go alone, I would push them when they think that they have no more left to give. I would be there to help them achieve their successes. Applicant 2- By being selected, that would already be helping three other people become healthier. We do have company over for supper quite often, so by them seeing the changes in the meals that we prepare for them will motivate them to make healthier meals at home. I also think that I tend to hang out with bigger people because that is where I am comfortable, by them seeing the changes in me, that would be the first step in helping others.

5. What are you willing to do in order to succeed?

Applicant 1- At this point in my life, I am willing to do what ever it takes to succeed. I don't like to fail, and I push myself to achieve goals in my everyday life now, and I am willing to put myself through the biggest transformation of my life to get where I want to be. Applicant 2- I ready, bring it on, and I mean anything. I am flexible and willing to do what is required of me. You have seen my sisters responses, she is my partner and really will be there to push me every step of the way.

6. What are you not willing to do?

Applicant 1- I can't say that their is anything that I wouldn't do. Since I am signing up with my partner we are both realizing that now is the time and we need to suck it up to get healthy. Applicant 2- I agree with my sister, I need this in my life to help push me and keep me focused at my goal.

7. How will you celebrate your results?

Applicant1- I'd like to say that I would go shopping at a store, and enjoy trying on the clothes. Applicant 2- I will be at the store with my sister, trying on clothes that are not in the "Plus Size" section. Teaching my children a better way of life is a celebration as well. This is my way to stop the cycle of obesity for my family.

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

Applicant 1- Like I have said before "I am not a quitter", I am a very competitive person and I am willing to push myself and my partner every single step of the way. Applicant 2- I too am very competitive, and I will remind everyone that this is a competition. ;) My husband is aware of what I am going to be doing if selected, and he is willing to help me succeed. He knows how important this is to me, and will support me every step of the way.

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

Applicant 1- By giving me and my partner an opportunity like this, you would be giving our families the chance of having a happy healthy lifestyle. We would be able to educate our family on the better choices that we could all make to stay healthy. Applicant 2- We come from an athletic background, we played sports and did Tae Kwon Do for years. It seems as though we have gotten off track and need some help to guide us back.

Contestants #2

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

Applicant 1- I have struggled with my wieght my whole life, no matter what I try it seems nearly impossible for me to loose weight. I have never had the privlege of shopping in a "regular" size store. I have tried everything from Weight watchers, to TOPS, and have even considered going to as far as gastric bypass surgery, even though I am terrfied of surgery. I have suffered 27 years of emotional abouse by other people, kids in school and even my own family. It is heart breaking for me to be the "fattest" person in a room, it makes me want to run home, crawl in my bed and just cry. I need to free myself from this emotional nightmare, and get healthy. Applicant 2- I have struggled with my weight for the past 15 years. I have tried eating right, exercising and staying active. I also deal with ridicule on a daily basis, and the fact that we are always the "fat couple" whenever we go anywhere, it makes me sad to see my fiance struggle and myself too.

Applicant 1- The most important reason for me to lose weight and apply for this help and support is my daughter. She is almost 3 years old and I want to see her grow up and get married and give me a grandbaby. I want to be there be there for her long term, and unless I lose weight and get healthy I won't be. There are a lot of people struggling to lose weight, and a lot of people who are obese, like myself, and there is no easy option to fix it, it takes hard work, and I am ready to work hard, not only for myself, but mainly to live an active and productive life with my daughter. I also suffer from joint pain, chronic back pain and recently had my galbladder removed. I also recently found out I have slight cirrhoisis of my liver, and the only fix is diet and exercise. I don't want to die young, I want to live a long, healthy life. Applicant 2- I suffer from chronic knee problems which could be weight related. I like Maygan also want to be there for our child Katie and give her a life of excitement and enjoyment. Without the help and support, I don't think we will be able to do that.

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

Applicant 1- I will always offer support and recognition, just like I currently do now. I will reach out through our communtiy center IROC and offer my experience as hope for someone else. Because if I can do it, then anyone can. Applicant 2- I will reachout by sticking to my weight loss routine and having others who feel the need to lose weight join me. Also offering my experience as reinforcement for others to go ahead and give it a try.

5. What are you willing to do in order to succeed?

Both Applicants- We are willing and ready to do anything it takes to make this a complete success.

6. What are you not willing to do?

Both Applicants- there is nothing we aren't willing to do.

7. How will you celebrate your results?

Both Applicants- By continuing to stay healthy together, and maybe, finally plan our wedding!

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

Applicant 1- Can't, Won't and Quit are not in my vocabulary. I will suffer through the dry heaves, sweat and tears to get healthy and live a long life. Applicant 2- I am not a quitter. Once I start something I will continue it until the end. I also think Maygan and I are great support for eachother and being together through this will ensure our complete success and motivation.

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

Both Applicants- We have been together and suffering with our weight for over a year now. We would like to have our fairytale wedding, but we have bother decided until we get to our desirable weight we are putting it off. Weddings should be a fun happy time, but not be looking beautiful for our wedding will make us both sad. Applicant 1- I want to live a long, productive life. I want to be able to shop at the local stores and fit into the clothing. I want my fairytale wedding and the dress I will look amazing in. Please pick us, our lives depend on it.

Contestants #3

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

My name is ___ and I have struggled with my weight for the past twenty years. I have tried quite a few diets with some success only to gain the wait back after losing track of my goals. The diets I have tried are weightwatchers, atkins, body for life, beach body diet by Michael Thurman, flush the fat diet and last but not least the flat belly diet. My wife and I have two teen boys that keep us busy, we try to eat right but don't always have the time or motivation to exercise. I am 55 and would like to get back in shape. I feel very discourage with the way I look and feel due to my wait. Simple things are harder just from carrying around extra wait. Right now I am 5' 9" and way 245lbs. Ten years ago I weighed 190lbs and felt really good. I would like to get back to at least that or lighter. I know this is also crucial to my health as obesity can cause health related problems. Pleas help my wife and I get back on track to be healthy. My name is _____, I am 49 years old and I have struggled with my weight all my life. I was heavy as a teenager and all of my adult life. I did go on a diet called weight loss clinic in my twenties in which I lost forty pounds which brought me to 140lbs which was a nice weight for me. Once I went off the strict diet, I slowly gained the weight back. Since then I have tried Nutrisystem, Atkins, body for life, beach body by Michael Thurman, flush the fat diet and flat belly diet. All of which I had some success but in the end the weight came back. Right now I am 5'7" and weigh 220 lbs. I would like to weigh around 150-165lbs. I have always been self conscious about the way my clothes fit or have had difficulty buying clothes that fit or actually look good and not frumpy on me. My husband and I are a good tag team as far as moral support goes. We just need a little or a lot of help to get started!!!

It is important for my husband and I to lose weight because the extra weight has slowed us down. The things we were able at a lower weight are not as simple. Health is also a concern as excessive weight can lead to health complications. Our children are 12 and 14 yrs old and we want to be around when they have children and to be a part of their lives for as long as we can.

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

We would let them know that they are not the only ones out there struggling with their weight and there are resources out there to get help. You just need the inner drive and willingness to at least research your options.

5. What are you willing to do in order to succeed?

What ever it is that is required. And if that is cleaning out my food pantry or having to go for a walk in a snow storm, then bring it on .We are ready!!!

6. What are you not willing to do?

It all depends on what the criteria is..We are willing to just about everything, as long as it's in our means.

7. How will you celebrate your results?

A new outfit would be nice.

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

We feel this is our last chance to lose weight. If we don't do it now, we will probably stay of the yoyo diet track for the rest of our lives and we don't want to do that...we are tired of it!!! We give eachother good moral support and are determined to take the weight off...

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

No, we have covered just about everything..Thank you

Contestants #4

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

Applicant 1 -All my life, I was an overweight child. I have tried everything,Low Carb diets,Adkins,etc. I never knew what to eat or how much to eat. I would be depressed b/c I didnt like the way I looked or felt about myself. Applicant 2-I have struggled since having my first child 20 yrs ago. I have tried personal trainers, weight watchers, Adkins, South Beach..Etc. Nothing seemed to work. Obesity runs in my family and through this I get depressed and eat out of emotions.

Both Applicants-We need to lose weight to feel good about ourselves and we need to be there for our families,children and grandchildren. Neither one of us have medical conditions at this time. Being overweight does lead to diabetes,high blood pressure,high cholestrol, and poor mobility and we want to prevent that.

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

Both Applicants- we would reach out by saying being overweight is a constant struggle. We would support them in their trials to lose weight but also give them guidence in what was successful for us by being there for them and giving them tips on how it was successful for us and how we reached our goals.

5. What are you willing to do in order to succeed?

Both Applicants-We are willing to do anything and everything. Follow directions and go over and beyond to achieve our goals.

6. What are you not willing to do?

Both Appicants-There is nothing that we are not willing to do.

7. How will you celebrate your results?

Both Applicants-we would celebrate with a 1 mile run and a whole new wardrobe. 8-)

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

Both Applicants-We know we have do this for us and we are ready and committed to our health.

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

Both Applicants-we have good attitudes and great sense of humors that will help us achieve our goals. We know we would be a great addition with positive influences to the class, as well as, when we succeed great promo.

Contestants #5

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

we have both been struggling with depression and _____ has had diabetes for seven years and the weight never seems too go down she has been workin out everyday and she only eats veggies and her suger levels never stay where they should be and the doctor says that her liver is not workin right but if she loses weight she could get this reversed and she wouldnt have to take 4 shots a day i want my mom to get better i only have one mom and she is my prize possession so please help. i have been working very hard too but i am at a stand still and cant get it off and i am a pre diabetic i am 28 and i have been doin very well but i want to do this so i can help my mom so we can both stay around for a long time .

because the diabetes and we want to beat this depression we want to be healthy again

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

well u just have to make the first step and tell yourself u are worth it and can do it

5. What are you willing to do in order to succeed?

anything as long as it works and see results

6. What are you not willing to do?

anything that will break bones

7. How will you celebrate your results?

new clothes and a family portrait and HANG it on wall show it off

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

there is no way we can we are already at the end of our ropes and havent quit after 2 years we are not quiters we are a team and we can do this to get healthy

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

we would make great poster women for what can be done and we are dedicated women we need this HELP

Contestants #6

2. How long have you struggled with your weight? Give details such as other programs you have tried, emotional struggles you have had, and social struggles also apply. Tell us your story.

Partner 1: I have struggled with my weight for most of my life looking at pictures of me from early childhood to now, to me it always seems that I am the heaviest one. I always have been atleast 35 to 40 lbs over my ideal weight for my build something that has discouraged me from swimming with my kids at the lake to being uncomfortable without my shirt on even around my family.

Partner 2: I struggled with my weight on and off throughout my life ever since i was a child. I have tried the atkins diet, weightwatchers, and just trying to eat right on my own. There have periods in my life when i was in shape, due to military or the job i held and during those times i found that i was much more confident and social. At this point I am single and feel that i have no hope of finding anyone as i am unhappy with myself. my confidence with the opposite sex is worse than it has ever been. i find myself choosing to stay in, and be alone rather than being out enjoying life with my friends and family.

Partner 1: It is really important at this point in my life to lose weight because of how I feel when trying to be active with my children. It seems that even the slightest activity makes me tired and winded. This along with the death of my father who had a massive stroke are the main factors pushing me into wanting to lose weight and be around for my family for many years. My father was only 46 when he died and if I don't do something about my weight now I feel that I will never be able to do something about it. As far as medical conditions go high blood pressure is always a factor yet lately I find myself being really short of breath and not very motivated. I feel that I need this opportunity to turn my life around for the better.

Partner 2: The most important reason for me to want to lose weight is for my little girl. she is eight and active, i dont want to bring her down, I want to have the energy to wear her out during the day, be active with her and teach her how to live a healthy lifestyle, I want to be here for her for a long time to come but if i keep going in the direction i am I am risking my life. I have been suffering from sleep apnia for the last 2 years, I am wide awake every hour on the dot, finding my self sitting up on the edge of my bed. I can never get enough sleep as i dont sleep anymore than one hour at a time. then up for 10 min to half an hour and back to bed to do it all over again. I did not have any trouble sleeping when i was not so heavy. if I set down in a chair for five minutes no matter where i am I fall asleep. i am finding it hard to concentrate and I have no energy.I also suffer from high blood pressure wich in turn causes stress easily. I really need to lose the stomach. My back aches i think due to the weight also.

4. There are so many people struggling with how they feel about themselves due to their weight. How will you reach out to them and lend a helping hand once you have achieved success?

Partner 1: After I have achevied success I will just share my fears and my triumphs with them. The fear that you can never change and the feeling of overcoming the tremendous hurdle of obesity are two tools that I would use to reach out to others.

Partner 2: I will do my best to let them know that getting started is the hardest part, but that i am living proof that a healthy lifestyle is not as impossible to achieve as it currently feels. noone wants to live with depression and low self worth, but sometimes getting where we want to be seems so far away that getting on the path seems useless. Ever since i was in the military a modo that i have always tried to follow was action before motivation. If we are feeling hopeless this way of thinking could do me and anyone else willing to try some good.

5. What are you willing to do in order to succeed?

Partner 1: Anything and everything that is needed to reach the goal desired by everyone applying for this opportunity.

Partner 2: whatever it takes, just want to be healthy again, to get my social confidence back.

6. What are you not willing to do?

Partner 1: I am willing to follow all gudelines set by the people helping me whatever challenges they put before me I will give it my all to complete. If someone is willing to donate thier time to my well being then I will do whatever is needed to succed. Basically there is really nothing that I would not do.

Partner 2: cant sacrifice time with my daughter or my business.

7. How will you celebrate your results?

Partner 1: Just being comfortable in my own body would be celebration enough. The one thing I would like to do is take my shirt off and walk along the beach with my wife and kids proud of the work I put in to get there.

Partner 2: By continuing with what i have learned and trying to pass it on to my brother, and father, both out of shape and over weight, and teaching my little one how to lead a healthy lifestyle.

8. You will experience one or more times during your transformation that would be much easier if you quit. How can we be sure that you will not quit?

Partner 1: I can say wothout hesitation that I am not going to quit. This opportunity is not one to quit on, to be able to have the support of the people involved and the desire to lose weight that will ensure that I will not quit.

Partner 2: though i am not a quiter there have been a few times in my life that I have let myself down, but i have never let down my daughter, I am doing this form myself but she is my motivation and i will not let her, or my partner down once started

9. Is there anything else we should know that will help us determine if you would be a great choice to participate in this transformation contest?

Partner 1: I would love to be the active person that I imagined myself to be. I dont have the energy level I should for a 33 year old man worst thing is is I find my bad habits of late night snacks and watching t.v instead of taking a walk filtring down to my children. So I don't only see this as a giant opportunity for me it is a great opportunity for my entire family. Things learned throughout this transformation would be great to pass along to my family.

Partner 2: Just that i am determined to do the best i can to get where I want to be, just need a little push and guidance and i know i can get there. To me its not really about the contest its about bettering myself.

Quick Reminder

2010-12-30T09:10:00.001-08:00

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.

Sorry for the confusion!

The Biggest MOOser Partners is now Open!

2010-12-26T15:50:00.000-08:00

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 Results are IN!!

2010-04-12T09:48:00.000-07:00

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...

Fight Gone Bad, Last Freaky Fat Loss Friday

2010-04-09T09:17:00.000-07:00

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

The Final Cardio Day

2010-04-08T18:16:00.000-07:00

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...

The Days are Winding Down

2010-04-07T19:42:00.000-07:00

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:)

Second to Last Day of Cardio: With a Twist

2010-04-06T17:28:00.000-07:00

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:

The Final Week

2010-04-05T17:07:00.000-07:00

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.

It's going to be a great week!

Fat Loss Friday is such a Son of a Birch!

2010-04-02T16:53:00.000-07:00

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:

Cardio day, and its getting a little bit competitive

2010-04-01T17:36:00.000-07:00

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.

MOOser Catch up

2010-03-30T19:48:00.000-07:00

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:

Bells and Body for Freaky Fat Loss Friday

2010-03-26T19:09:00.000-07:00

Want to see a great indicator of results? Look at the day 1 video of the workout on this site, then take a look at todays videos. Unbelievable

Todays workout is a much more difficult one too; Bells and body

Swings
Sky and Ground Squats
High Pull
Alternating Close Grip Push ups
KB Deadlift
Planks
Goblet Squat
Burpees

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 each round

Here's those videos I was talking about:

Three will become Four Again

2010-03-25T18:19:00.000-07:00

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.

Get the whole picture.

30:30 Bootcamp Style

2010-03-24T20:03:00.000-07:00

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

They Almost lost their Insides...

2010-03-23T18:39:00.000-07:00

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.

Monday Fat Loss Madness

2010-03-22T18:47:00.000-07:00

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.

Freaky Fat Loss Friday with a Twist

2010-03-19T17:21:00.000-07:00

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.

Cardiovascular Exercise Day

2010-03-18T19:32:00.000-07:00

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.

Cardio Day: MOOsers killed it!

2010-03-16T19:23:00.000-07:00

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:

Sprints
Alternating Firehose Slams
Burpees
Step Jumps

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.

Here's some videos of todays workout:

Friday and Monday Workouts

2010-03-15T09:54:00.000-07:00

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:)

The Workout with No Name

2010-03-10T19:37:00.000-08:00

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.

Here's some video footage:

No Cardio Confessionals Allowed

2010-03-09T18:29:00.000-08:00

Day 2 of Warp Speed for the MOOsers but a familiar scene this morning: melting fat, hard working moosers.

Cardio Day today, here is what they did:

Burpees
Frog Squats
Firehose Weave
Speed Rows

30 seconds of work 30 seconds rest. They did 25 rounds today. Here's some video of today:

Freaky Fat Loss Friday

2010-03-05T17:49:00.000-08:00

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.

Here's a couple of videos from today:

Two Words that Strike Fear...Cardio Day:)

2010-03-04T18:20:00.000-08:00

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.

Bells and Body Quickie

2010-03-03T20:10:00.000-08:00

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:)

A Whole New Way to do Cardio

2010-03-02T17:58:00.000-08:00

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.

Monday Madness: Dirty 30 and a Contest Update

2010-03-01T18:22:00.000-08:00

Ok, got lots to update here. First the workout of the day:

Dirty 30

30 Jumping Pull ups
30 Swings
30 Split Squats
15 Inchworm Push ups
30 Push Press
30 Kettlebell Deadlift
30 Frog Squats
15 Contralateral Push ups
100 High Knees

Complete 2 rounds

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.

Halfway Point: Measurement Day!

2010-02-24T18:53:00.000-08:00

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:).

Tomorrow another cardio day, stay tuned...

Last Chance Workout

2010-02-23T18:57:00.000-08:00

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.

Monday, Monday

2010-02-22T18:53:00.000-08:00

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:)

Fat Loss Friday

2010-02-19T18:49:00.000-08:00

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:

Two Days Catch up

2010-02-18T18:36:00.000-08:00

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:)

Cardio Day...with a Little Twist

2010-02-16T17:05:00.000-08:00

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.

MOOser Monday From Russia with Love Workout

2010-02-15T18:31:00.000-08:00

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.

MOOser update Friday a little late...

2010-02-14T13:34:00.000-08:00

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...

MOOser Fat Loss Cardio Workout

2010-02-11T18:09:00.000-08:00

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!

Get through the Deck MOOsers!

2010-02-10T13:15:00.000-08:00

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:)

Cardio Day for the MOOsers...BRING IT!!!!

2010-02-09T17:03:00.000-08:00

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.

Week 4 MOOser Monday

2010-02-08T18:26:00.000-08:00

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:

1. Rows
2. Squat Press
3. Burpees
4. Kettlebell Swings
5. Push ups

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.

Friday Fantastic Fat Loss

2010-02-05T18:51:00.000-08:00

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:)

MOOser Cardio Day: The Next Gear

2010-02-04T20:18:00.000-08:00

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.

Getting their 30:30 on

2010-02-03T18:48:00.000-08:00

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:)

Tuesday Cardio: Time To Take it up a Notch

2010-02-02T17:06:00.000-08:00

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.

Monday Madness: Lisa Works out with this Years MOOsers

2010-02-01T18:03:00.000-08:00

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.

End of the Week MOOser Workouts

2010-01-30T09:29:00.000-08:00

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...:)

On a Roll Now

2010-01-27T12:01:00.000-08:00

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 1
Kettlebell Swings
Push ups
Kettlebell Deadlift
Squat Press
Burpees
T-Push ups

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.

Here's a video of the action

MOOsers Experience Their First Cardio Day

2010-01-26T18:33:00.000-08:00

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 Meet Tabata

2010-01-25T18:15:00.000-08:00

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.

End of the Week: MOOsers Workout Day 4

2010-01-22T16:50:00.000-08:00

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

Meal 3
1-2 servings lean protein (3 ounces chicken breast)
1-2 servings fibrous carb (1/2 cup tomatoes, 1-2 cups spinach)
1 serving fat (1 tablespoon vinagrette dressing)

Meal 4
1/2 scoop protein powder
1/4 cup rasberries or 1 tablespoon nuts

Meal 5

2 servings lean protein (3-6 ounces lean beef)
2 servings fibrous carb (1 cup broccoli)
1 serving fat (2 tablespoons parmesean cheese)

Hope that helps

MOOsers, feeling it: DAY 3

2010-01-21T17:37:00.000-08:00

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.

Day 2: Welcome to Bootcamp!

2010-01-20T18:38:00.000-08:00

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.

MOOsers Day 1: Fat Loss Begins Today

2010-01-19T19:27:00.000-08:00

First workout day for the MOOsers. Lots of good effort, with much more to come. Here is their workout:

Double Vision

4 Rounds of
Kettlebell High Pull
DB Snatch Left hand
Push ups
DB Snatch Right hand

4 Rounds of
Goblet Squats
Burpees
High Knees
Hill Climbers

4 Rounds of
Push Press
Squat Hold

All exercises are 30 seconds and complete 4 rounds without rest

Here's a video of the action from today

Not bad for day 1, as this is a tough workout and the MOOsers have already begun their nutrition transformation by implementing one big rule of eating a lean protein and a fibrous carbohydrate with every meal (fibrous carbs are dark leafy green veggies as well as berries, apples, cauliflower, etc).

Day 1: The First Meeting of the MOOsers 2010

2010-01-18T10:47:00.000-08:00

This is the first day for the MOOsers. Today we did measurements and took before pictures. They also received their Metabolism Makoever Programs. Tomorrow their first workout and Thursday is their first nutrtition class. For those of you wishing to embark on your own 12 week transformation be sure to visit http://biggestmoosers.ning.com/ and sign up to join our community and post your before pictures too.

Here they are: The 2010 MOOsers

George Ostrom

Jule Meunier

Shannon Collins

Emily Judd

More tomorrow as we will shoot video of every workout from the MOOsers as well as post the workout of the day. Stay tuned...