Tag Archives: workout

Bruised Ribs and a Mountain of Sand

It’s been a little bit since I last updated this blog. (I won’t lie, writing isn’t my strong suit!) But I have been very busy both with my personal training business and also with 5 for 5.

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Did you know that having a bruised rib sucks?! Well it does. I was unlucky enough to take a hard body shot while doing some boxing drills the other day and now I’m very limited with my movement and weight lifting. Unfortunately this makes it a little tough to shoot my 5 for 5 workout videos but I should be able to tough it out pretty soon and get back on track.  I will be back soon as my thick skull doesn’t let me stay still very long.

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Sand hill Sunday has been continuing it’s awesome streak. This week I had six first timers on the hill and it was a pretty epic day. It was the last weekend before the big Monterey Spartan Beast race so naturally it was a Spartan themed workout that didn’t disappoint!

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We did a burpee ladder workout which saw the Sand Hillers doing 100 burpees by the time they reached the top of the hill. Two lucky Spartans even carried a 50 pound bucket of sand all the way to the top. SAM_0330 SAM_0340

And what may have been the most memorable moment of the day was when Will Smith (who happened to be there working out with his trainer) started cheering on fellow 5 for 5’er Karen as she was reaching the summit of the sand hill. SAM_0328 It’s not every day that you have a huge mega celebrity screaming your name in support of what you’re doing!

Thanks everyone for coming out, until next time!

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It’s Sandhill Sunday season!

I had a great time yesterday kicking of my Sandhill Sunday workout program.

There’s nothing quite like putting in hard work with a great group of people while overlooking the pacific ocean. I brought out all the toys for yesterday’s workout. We started out with a dynamic warm up, than went straight into a 5 station circuit. The circuit had tire flips, tire drags, bucket carries, agility work, and battle ropes.

After completing three rounds of the circuit is when the real workout started! Everyone had a tire with which they had to throw over their heads up the hill alternating between a snatch style throw and a shoulder press throw.  Everyone did an amazing job and when we got to the top we all just relaxed and enjoyed the view of the ocean from a couple hundred feet in the air.

 

I will be there every sunday starting at 10 am…. I hope to see some of my interwebers out there!

Just when you think you know yourself…… you throw yourself a curveball!

My upcoming events schedule is NOT looking like something I would normally sign up for. It’s looking like a runner’s calendar, not a meathead’s like me.

In September I’m running my first Spartan BEAST which is 13+ miles of mountains, mud, barbed wire, fire and rope climbs oh my! I have run four Spartan Races in the past and love them, but this is the first time I will be participating in the Beast! We are talking about a 1/2 marathon distance in tough rural rugged terrain, I will admit I’m excited and damn nervous too. But if there’s one thing that the Spartan Races have taught me it’s that if you look adversity straight in it’s face, tell it to “fuck off” and continue putting one foot in front of the other, you will eventually get to your destination.

Shortly after I heal from the Beast I will be running my very first marathon! Now this is something I never thought I would do. I always thought it would be cool to say that I had run a marathon but never actually had any desire to do such a thing. That was until my awesome client told me that she has a goal of completing a full marathon by her 30th birthday and that she would pay my registration fees so I could run with her! Without hesitation I told her we’re running a marathon, and later that night I came across the Surfer’s Point Marathon in Ventura CA. This is a flat beach side run that in November so it should be nice, cool, and hopefully overcast which should take away from some of the misery of the day.

Also since I’m vegetarian and my client has celiac disease we both have our hands full when it comes time for fueling up for this race. Luckily I’ve found a couple really cool interwebers that can help both of us.

Celiac is an autoimmune disease and  causes inflammation and irritability whenever you eat gluten (which is in almost all of our modern day carb sources). My client’s case is pretty severe and even trace amounts of gluten will render her useless and make her pretty sick.  So in steps Rebecca with runrebeccarun.wordpress.com, Rebecca is a long distance runner with celiac disease and has figured out how to fuel with all the challenges of managing a gluten free lifestyle. I am definitely going to be researching her blog to find recipes and ideas!

And luckily for me, my resource for vegetarian marathon training found me! Alina has become an avid 5 for 5’er and reached out to me on Instagram recently. After talking to her shortly she was surprised to find out that I don’t eat animals. Well I’m going to surprise her again by announcing that I’m doing a marathon! Her site www.veganrunnereats.com is filled with Veggie fuel! And I can’t wait to start trying some of her recipes!

And lastly, assuming I can still walk. I have my annual Malibu Spartan Sprint in December. The race that started it all for me! This will be my fourth Spartan race in Malibu, and it’s pretty nostalgic for me.  Back in 2011 I had known that I wasn’t in my lifelong career job and wanted to make a change but not quite sure what to do. I had started training friends at a park three times a week after work and everyone was loving it. I knew then that being a trainer was something I could love to earn a living doing. All the people that were training with me decided that we wanted to challenge ourselves and we came across the Spartan Race. The Spartan race brand was very much in it’s infancy and nobody really knew much about it other than it looked tough! Well we were tough! So we signed up and created a team.

We trained for about 6-8 weeks for this 5k mud/obstacle race that we knew nothing about and thought that nothing could stop us. It didn’t STOP us but holy crap, it sure kicked our asses! I still to this day remember when I crossed the finish line thinking to myself “This is exactly what I’m supposed to do with my life”. And ever since then that’s all I have been doing. Training people has become my life, I train people face to face, one on one, in a group, anonymous people online etc. It is who I am, and I can honestly say that it’s Spartan Race’s fault!

So I really should stop writing and start running because these legs need to get conditioned to move this 200 pound body!

 

Kettlebell time!

 

Today’s kettlebell routine has some pretty advanced movements so please stay light on the weight until you get comfortable with the movements.

Perform 10 reps of the Speed Skater swings, traveling overhead swings, and goblet squats and 5 reps of the snatch to revolved triangle pose as a circuit. Complete 5 circuits as fast as possible.

Speed Skater swings

Traveling overhead swings

Goblet squats

Snatch to revolved triangle R

Snatch to revolved triangle L

Grab a Kettlebell here!

TRX-intensity — Get the most out of your suspension trainer

Today’s 5for5 workout is based around the TRX suspension trainer. The TRX suspension trainer allows you to use your own bodyweight as resistance and can be used for hundreds of different exercises. Another great feature of the TRX is that it is relatively unstable which forces you to engage a lot more stabilizing muscles which helps to burn more calories and develop a very deep sense of strength that you can’t really get from lifting weights or doing pure cardio.

I chose to keep the movements in this workout pretty simple as this is the first 5for5 TRX that I have posted. Now because these movements are “simple” does NOT mean they are easy. All the movements can be modified to be extremely difficult or even easy all depending on where you place your body. The farther underneath the anchoring point you go, the more resistance you are creating. By staying far away from the anchor you are reducing the amount of resistance. Now, without further a do. Here is today’s 5for5.

Complete the following circuit 5 times as fast as possible

10 reps Inverted Rows

10 reps Suspended Push Ups

20 reps Jump Lunges

10 reps Anti Rotation R

10 reps Anti Rotation L

(instructions for anti rotation: The idea for this exercise is that you are resisting gravity’s desire to make you fall over! Stand facing 90 degrees from the anchor, with tension on the TRX stand so the handles are at your belly button. If facing right, step forward with your right foot. Now that you are in this staggered stance you want to lean away from the anchor until the TRX handles are at the center of your chest. While keeping your body straight and facing 90 degrees from the anchor, extend your arms straight off your chest. As you extend your arms you will start to feel the stress on your mid section fighting against gravity’s pull. Stay tight in your core and in a controlled medium pace, extend and retract your arms back to your chest for ten repetitions.)

Click here to get your TRX for home or gym