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Showing posts from October, 2012

Halloween Workout

HAPPY HALLOWEEN Hope you enjoy this workout as much as we did! Go through the each exercise and do 1 rep.  Lateral Jumps  are an exception and will be 40 reps each time through.  Rest with a 4 Figure stretch or hip flexor stretch.  Then start again and do 2 reps for each exercise.  All the way until you finish 7 reps for each exercises. FINISH the workout with 20 second of 100% all out work, to 10 seconds of rest for 2-3 rounds.  Grab a light bell for this! If you don't have Ropes, do 2 Handed Swings or Jump Squats instead!  Enjoy!!!

Conditioning With Rings DVD is Here

I had the honor of working with the amazing Frankie Addelia in his brand new Ring DVD.  I highly suggest you add some ring training to your program if you aren't already doing so.  Many of these exercises can also be done using a TRX.  This DVD is very user friendly and perfect for all ages! Conditioning With Rings Complete System DVD Conditioning With Rings Complete System DVD

Why Kettlebells are Perfect For Mommies (Especially the New Ones)

Here is an oldie but goodie.  I wrote this for several years ago.  Thought it was time to bring to attention on my blog.  More and more new moms are continuing to use this tried and true method.  You can of proof over on our inspiration page. I'm living proof as well! I've had 2 C-sections and my babies were huge! Kettlebells for women with children Why Kettlebells are Perfect for Mommies (Especially the New Ones) Whether you just had a baby or have been enjoying motherhood for many years, we all have something in common. We put our children first and tend to neglect ourselves. The biggest complaints I hear from moms are, “I can’t seem to get the fat off my midsection,” “I just don’t have two hours a day to spend in the gym.” Well, I’m here to give you some wonderful news.  You don’t have to spend hours in the gym to get rid of the fat that you accumulated during your pregnancies. You can start by training with kettlebells which t

Pumpkin Banana Chocolate Chunk Bread (Gluten Free, Low Sugar)

After making a delicious pumpkin bread yesterday that went very quickly, I decided it was time to start experimenting.  I had some dark chocolate bars from Trader Joe's and a very ripe banana.  I use the last bit of honey I had from yesterdays Pumpkin bread, but had some organic raw Agave that needed to be used.  I knew this would be a different bread.  Within one hour of mixing and crushing a chocolate bar, I had probably the most delicious bread, other than my apple cinnamon bread .  Kids like this even better. Pumpkin Banana Chocolate Chunk Bread (Gluten Free, Low Sugar) Ingredients: 2 Cups Almond Flour from HoneyVille 1 Very ripe Banana Smashed 1/2 cup Pumpkin Puree 1 small bar of Dark Chocolate Bar 72% Crushed and broken (or 1/4 cup of Dark Choc chips) 2 Jumbo or Extra Large Organic Free Range Eggs 2 Tbs of Organic Raw Agave (if you like very sweet bread add more) 2 tsp of Pumpkin Pie Spice 1 tsp of Cinnamon 3/4 tsp Baking Soda Directions

No Guilt Pumpkin Bread (Low Sugar, Gluten Free, Grain Free)

Now that Fall is here I get in the baking mood.  Especially when it comes to using Pumpkin. After all who doesn't like Pumpkin?  This was the first time attempting Pumpkin Bread. I've made pumpkin muffins before, but this was different since I only had a limited amount of ingredients.  It's one of the lowest sugar and high protein pumpkin breads I think I could make without actually adding protein.  I don't like to cook with protein powders.  Almond flour is packed with protein, fiber, and good fats. Ingredients: 1/2 cup Organic Pumpkin Puree 2 cups Almond Flour 1/4 cup Honey 2 Large Organic Free Range Eggs 2 tsp Pumpkin Pie Spice 3/4 tsp Baking Soda 1/2 tsp Cinnamon Directions:  Mix dry ingredients and wet ingredients separately very well.  I recommend using a mixer to blend all the ingredients together nicely.  It will be a thicker batter.  Put in a loaf tin.  Bake at 350 for 30-40  minutes.  I took mine out at 40 minutes.  I personally like my br

Monday Funtime Kettlebell

This is a fun ladder circuit we did for the first 10-15 minutes of class after we warmed up. More detailed directions are all below the video.  This is not a follow along.  Hope you enjoy it as much as we did for our class.  In case you are wondering what we did after we did quite a few pull-ups, snatches, roll-outs, crawling, jump squats, and other FUN ways to start a Monday.  People were laughing.  At the end of our workout after I was tired I had fun with Della's daughter.  Photo below! Here is the workout 1.  Start with your less strong side. 1 Push-up 1 Clean 1 Front Squat 1 Back Lunge 5 One Arm Swings Stronger side (other side) 1 Push-up 1 Clean 1 Front Squat 1 Back Lunge 5 One Arm Swings 2. Start with your less strong side. 2 Push-ups 2 Cleans 2 Front Squats 2 Back Lunges 5 One Arm Swings Stronger side  (other side) 2 Push-ups 1 Clean 1 Front Squat 1 Back Lunge 5 One Arm Swings Take a quick break for a hip flexor stret

Katie's Kettlebell Workout

Katie Dawers , instructor at On The Edge Fitness in Encinitas, designed this great class I had to share with you all. The beauty of this workout is all the strength exercises stay between the rep ranges of 1-5.  The high intensity exercises are higher reps of 6-8.  At On The Edge Fitness we all agree anything over 5 or 6 reps starts getting in the high rep category.  I will explain the workout below since it may be hard to decipher from this photo.  Not that there is anything wrong with Katie's handwriting.  It's definitely better than mine.  :-)  Personally I used the 16kg's for the Double Presses and two 28kg's for the Single Leg Deadlifts for the workout.  I also used between the 28 and 32kg for the Squats depending on how I felt for that round.  I completed the 5 pull-ups for each round instead of doing 1 arm rows.  High Pulls I used the 18kg and the 20kg.  Swings I used the 32-40kg and the snatches I stuck with the 18kg.  Directions:  Go through the entire

Mini Healthy Egg Bites (For Kids and Big Kids)

First of all my kids won't stop asking me to make these.  They devoured them in minutes!  These mini egg bites or egg muffins were inspired from my friend  Allison  who found this on Pinterest .  Of course I immediately went to her board and had to repin it.  Allison is a mom of 2, almost 3 kids, who I truly admire.  She always has the coolest ideas from anything to recipes, costumes, to home organization.  As a working mom of 2 kids myself, I truly don't know how she does it all!   Originally I wanted to use the large muffin tins that these are designed for.  However, due to our home flooding a few weeks ago, I currently don't have a kitchen.  Our kitchen supplies were quickly packed in boxes and it's hiding in one of the 40 boxes that were packed by the emergency flood workers.  The only muffin tins I could find were my mini muffin tins.  The positive side of using mini muffin tins is they take just 10 minutes to bake and they truly are bite size.  The no

64 Year Old Diabetic to Healthy in Just 4 months

64 Year old diagnosed with Type 2 diabetes now off all meds and loses 37 pounds  "...I have lost 37 pounds. My glucose level has dropped from 137 to 104 (range 65-110). Cholesterol fell from 217 down to 164 (range: 120-200), LDL-Cholesterol went from 133 to 104.8 (50-130) and triglycerides came in at 213 and went down to 96. (Range: 36-165.) (Today is 10/18/12 - not quite 4 months since the "D" date.) I take no medicine as I prefer a holistic approach and believe that my success is due to my new eating plan and Lauren Brooks' kettlebells DVD." Here is Rachel's Incredible Story: Before being diagnosed with Type 2 diabetes in June 2012, my son kept asking me to use kettlebells. To appease him, I bought a 5 pound one and later a 10 pound one - and they sat on the shelf. Always athletic, I continued with the Step that I've used for the past 20 years. I would lose four or five pounds only to regain it. Then came the frightening diabetes news and so ma

Kettlebell Class with a Double Kettlebell Complex

The secret is out!  You finally get to see my horrible hand writing.  Is it an excuse that I'm a lefty and hardly use my hand to write anymore?  Probably not!  Anyhow, this is a workout that my class and I did yesterday.  Directions below.  We warmed up with alternating light Turkish Get Up for a total of 3 on each side, with some Down Dog, Up dog, and walk outs.  Part A. Take two heavy bells you can Suitcase Deadlift for at least 5 times, then carry it for about 15-20 seconds. Then a tall kneeling press for 3-5 reps per side (squeeze those glutes) Total 3-4 Rounds Part B.  Perform 5-8 stiff one arm rows.  Pelvis is drawn to ribcage, just like the top of the swing.  You are SLOWLY descending on the one arm rows keeping your lats engage as long as possible.  Single Leg Squats can be done on a bench, using a TRX, or just straight Pistol if you can do 5 on each side that is what is suggested.  Only PERFECT reps please! Part C.   Just as my beautiful ha

Ladder Fun (Kettlebell Workout)

Here is a workout we did at On The Edge Fitness the other day.  It's probably one of my favorite workouts so far.  Warm up with light Turkish Get Ups or/and Joint Mobility I posted this last month over at the On The Edge Fitness Facebook page, but thought I'd make it easier to find and put it on under the kettlebell workouts label of my blog. Directions: A. Begin by doing 8 reps for each exercise in this section. Then do a hip flexor stretch and begin back at 7 reps, until you make it down to 1.  If you are just starting begin at 5 or 6 reps.   Pace yourself and take breaks as needed.  It's not a race. B. Go through each exercise for this section and perform 5-6 reps each.  Rest and repeat for 3 rounds.  Make sure you are challenging yourself since the reps are low. C. Cool down on your own D.   ENJOY and let me know how you do!

The Last 5 - 10 Pounds

 This article is written just for people struggling with losing the last five to ten pounds.  To view it where it's published and has a nice size font go to the F3 Nutrition article page   here  or click on the photo.