Something's Missing

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

A) Kettlebell Deadlift
Push Press

B) Rows
Goblet Squats

C) Step ups
Wood Chops

D) Wall Sits
Kettlebell Swings

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

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

World Famous Brownie Batter: Bootcamp Style

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

Happy Cardio Day

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

Cardio Intervals

Bike
Firehose Slams
See Saw Band Rows
Burpees

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

Here's a video of today's action:




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

Radio and the Day of Engine 8

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

Engine 8

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

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

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

After That we did this:





Menu idea brought to you by Tod Pronto:

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

Mix in bowl or put into blender with water. Enjoy

How Bout those Bands

Lovin that firehose and grimacing at the Bands

Today was cardio intervals and here are the stations:

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

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

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




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

You Know you Love Tabata

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
















































Unleashed Tabata on the MOOsers today. The response: AWESOME

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

Tabata

1. Kettlebell Swings
Push ups

2. Squat Press
Rows


3. Burpees
Single Leg Hip Extension

4.Landmines
Hill Climbers

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

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



Here's a Video of todays action:





Recipe of the Day:

Hearty Chicken Soup

3-5 ounces boneless skinless chicken breast

1 can low sodium chicken broth

1 cup chopped celery

1/2 cup chopped tomatoes

1/2 cup chopped onions

3 tablespoons parmesean cheese

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

Firehose Nightmares

This one is a keeper!

Cardio Intervals:

Bike
Firehose Slams
Step ups

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

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


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



Nutrition Tip of the Day:

Food Label Quick Reading:

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

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

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

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

Monday Madness

Four Minute Madness

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

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

Then Push up ladders (they love these)

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

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


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

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