Upper Body Metabolic Circuit

Do 3 rounds of each grouping, after warming up.

trx push up
trx row
KB swings

rogue bar bench press
lat pull down
KB swings

hammer press
pull up
KB swings

cable chest press
KB swings

cable bar press down
KB swings



 


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Metabolic Circuit: Full Body Blast

Do your normal warm up.

Then do 5 to 8 rounds of:

• pull ups (assisted, band, or bodyweight)
• dips (assisted, band, or bodyweight)
• sled push or squat (DB or KB goblet or KB rack, depending on what equipment you have)
• run around the block

Finish with a plank for a minute.

Stretch/ cool down as you normally do.

This one is great!  Not my creation, but worthy of sharing. Enjoy!!


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Recipe: Leftover Veggie Muffins

4 cups leftover steamed green veggies (like broccoli, cauliflower, green beans, zucchini)

2 cups cooked winter squash (like butternut or pumpkin)

1/2 cup butter

4 eggs

1 t. vanilla

1 T cinnamon

1/2 t. nutmeg

1/4 t. cardamom

1/2 t. sea salt

Mix in food processor until very smooth.  Spoon into buttered muffins or loaf pan (or use muffin papers or parchment paper).  Bake at 325 for 20 minutes for muffins or 60 minutes for a loaf. My kids went crazy for these!

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Review: FitBit Charge HR

I was a little hesitant to purchase a FitBit because I wasn't sure if I wanted to track all I was eating.  It sounded like a lot of work, and I didn't want to get obsessed with it.  I knew that the FitBit could help you track some of the variables surrounding overall health and fitness, and was curious about what I could improve.  I decided to take the plunge because it takes data to make changes.  You need to know what you are doing in order to decide what to act on.

I decided to get the FitBit Charge HR.  I have had heart rate monitors in the past, and know a bit about heart rate variability and training in the zones, and have enjoyed playing with this to improve my workouts.  This device, though, doesn't require you to wear a chest band.  I have always felt the chest bands to be a bit unwieldy, though the information is really useful.  I was unsure if this wrist monitor would be as accurate as a chest band, and have been pleasantly surprised by the accuracy.  I like the heart rate monitor feature when exercising, and am getting to know what my heart rate is based on what it feels like and then checking to see if I am right.  This is useful to me to see if I can be working harder, or if it is a good time to take a break.  When taking a break, it's useful to see if I am fully recovered or not. As you (may) know, the length of time it takes you to recover is a good indicator of overall health.

Another feature I was looking for and use is the pedometer. This actually helps motivate me to take more steps.  If it is late afternoon and I am low on my steps, I have been taking the kids out to walk up and down the street.  We all enjoy it, and it's helped us to be more active.  It does, however, add some false steps, like when I am sewing or fling my arm in my sleep, and it skips steps when I am carrying something in that hand (as expected but notable).

It also functions as a watch. Yes, an old-fashioned watch.  I mention this because I often look at my phone to see what time it is, then end up distracted by an incoming email ~ ETC!  I really like having a watch so I can see the time then move on.

Another unexpected thing I like about having this device is that it reminds me to stay on track all the time.  Wearing it is a subtle reminder of fitness and health wherever I am.  I think it helps me make better decisions... about eating, drinking, walking more, and the like.

Now... what I don't like about it is the battery life.  It would be nice if it came with a watch battery or something like that.  It needs to be charged for about an hour or so every three days.  It is unclear how long you have from after it tells you the battery is low until you *must* charge it.  I think people probably get into a routine plugging it into their USB port when they with at the computer, but I don't sit down at the computer every day.

It is "sweat resistant" but they say to take it off in the shower.  When I exercise, I drip sweat (hello, Bikram Yoga!). I am concerned that this will cause it to short out at some point.  But I've been diligent about removing it to swim or shower.  Which reminds me, it's too bad it can't track your movements when you are swimming.

I also think their app could use some streamlining from device to device to desktop.  On the desktop version, you can tag foods as favorites but they don't come up on the mobile app.  And on both, there is a spot for "recent" but recent foods never show up on it.  Same with frequent foods.  Their food database could also expand a bit.  On the desktop version of the app, the quantity of food adjustment button doesn't toggle very smoothly.  The mobile app lacks a way to see food macros for the day, though it is nice to see these on the desktop version (fat, carbs, protein percentages and grams). Both apps, though, have interesting graphs for viewing your data.  I would like a graph for the macros in relation to each other on both apps.

I still don't know what to do with the sleep data I am gathering.  It is interesting to note how many times I wake up/ am restless while sleeping, but I don't know what to do with this information.

All in all, I've been really happy with the device.  It translates how hard I'm working into calories* and steps (well, unless I am biking; in that case, only calories).  I haven't been surprised by the data per se, but it's nice to be able to see what I am doing and having the FitBit Charge HR has helped me organize myself a little better.

_______________________

*As an aside, I'm not sure how much calories matter- but they are an interesting data point.



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Metabolic Circuit: Jump Rope/ Legs/ Kettlebell Swings

Equipment Needed:

• Jump Rope (Could sub for air jump rope or sprints or high knees 30 sec.)
• TRX (could do bodyweight instead)
• set lighter kettlebells (ex: 16 kg each but gauge yourself) (sub with dumbbells if needed)
• set heavy kettlebells (ex: 50-60 lb each but gauge yourself) (sub with barbell if needed)
• sliders (Valslide or similar) (sub with paper plates or socks)
• step (can use a stair or a Step with two risers)
• core ball 6-10 lb. (sub with dumbbell if needed)

Time:
+/- 55-75 min (do fewer rounds for a quicker workout~ as posted here is about 75 minutes)

Warm Up : 

• start by rolling and some light stretching ~ can be brief, even 1-3 minutes

Warm Up continued: 
do 2-5 rounds, depending on time of day (do more if it's morning and/ or you or the weather is cold):

• jump rope (50-100 jumps)
• TRX deep squat (just work on range of motion here)
• TRX lunges back and curtsy 

Here comes the workout...

Do this for four (or even five if you feel invincible) rounds (yes, do three rounds if you want a quicker workout):

• farmers carry your deadlift weights (or one size heavier)
• deadlift (can do one or two of the heavier kettlebells) x 12-18
• kb swing (can do two or alternating single arm swings- use the lighter bells) x 20-25
• jump rope x50-100
• double kb rack squat with lighter kettlebells (pulses w/ squat is the harder option- to do this, go to the bottom, then come up a little less than halfway, then go back down to the bottom, then come up- that is one rep) x10
• TRX pistol squat x8-10 each side- make sure you line up your standing foot with the anchor.  Go so low.  Try to eventually not rely on the TRX as much.  To make this easier, modify by doing a one-leg squat onto a chair (see video below for some more modifications).
• front lunge on step- back knee comes almost all the way touching the floor (pulses is the harder option- again, to do this, go to the bottom, then come up a little less than halfway, then go back down to the bottom, then come up- that is one rep) (to make it even harder, hold weight at your sides) x10 each side

Take water between rounds instead of between exercises if you can wait, and make sure to catch your breath between rounds (1-2 minutes, even, if you need).

Here is a nice video of a one-arm KB swing.  If you want to do an alternating one-arm swing, switch grip at the top.  I like to start by doing a few (5) double arm swings, then alternate most of the set (15), then finish with one with both hands, then put the bell down.

This is a KB double rack squat. Go low.

Here is a TRX pistol squat.

Here is the pistol squat onto a step (and some other pistol modifications).

Now, for some leg work (ha)- three rounds:

• slider side lunge - straight leg on slider, bend base leg as other leg goes out. To make this harder, hold the core ball and send it up for counterbalance as you go down. x10-15 each side
• slider mountain climbers - slow pace x20, sliders are under your feet
• side plank thread the needle- use the core ball in your upper hand as you thread the needle.  To make this easier, bend the bottom knee to the ground. To make it harder, have both legs out straight or even raise the top leg.

Finish with one to three rounds:

• dead bug w/ core ball at top (or swiss ball is fine- or nothing)

Stretch and have some water. You're done! Pin It

Metabolic Circuit: Kettlebell Upper and Core

Equipment Needed:
Band (or not, if you can do an unassisted pull-up)
Pull-up Bar
Medium Weight (for you) Kettlebell

Time:
+/- 40 minutes

First, warm up.

Then do four rounds of:
band assisted pull ups until failure
kettlebell (KB) windmills x10 each side
push ups until failure (choose your difficulty- wall, knees, plank, one foot up, etc.)

(KB windmills- not me)

Have some water.

Now do three rounds of:
KB TGU x 3 each side
KB pull thru in plank x 10 each side
KB clean (use the heaviest bell you can handle) x6-10 each side

(Turkish Get Up - not me)

[KB clean (that's also not me)]

Have some more water.

Now do three rounds of:
ab hollows to the front, side, and side

(no, this video isn't me. it's ab hollows, though)

Now stretch and roll and have some more water. Pin It

Rehab Workout: Full Body without using the bottom of one Leg

This workout is dedicated to Grandma Bobbie, who ruptured her achilles a month ago (ouch!) and has a long road to recovery.

Thanksgiving 2014 with Grandpa & Grandma Bobbie

Equipment needed:

• set of lighter dumbbells (10 lb to 15 lb) 
• set of heavier dumbbells (15 lb to 20 lb) 
• optional ankle weight 
• Lebert equalizers 
• A good attitude! 

Start all with 3 sets of 10 reps. As you get stronger (can do 15 reps), jump to heavier weights and fewer reps (probably will get 8 reps to start at a heavier weight). If you feel weak or are shorter on time, do 2 sets.  Do the legs, chest, back, and core exercises every time (3-4 days per week). You can choose 3 of the exercises instead of doing all in every section. Add the shoulders and arms as desired, at the end.

Do a warm up of some sort first. Yes, you can use your crutches to gather your gear and maybe you will be warm from the exertion and that will count for now.

Legs:

• One leg Romanian Deadlift (dumbbell in either hand or both, or without weight) 
• Leg kickbacks while "standing" (weight on knee of injured leg)- reps going back, at a 45 degree angle to the side, and directly to the side (keep foot flexed) 
• Seated Leg Extensions (ankle weight on working leg)- this is just straightening and bending the good side leg and flexing the quad at the top 
• Side-Lying leg circles - small circles, large circles, up and downs, front and backs, clamshells- basically half of the pilates side-lying series - can shift so more weight to glutes instead of only on side directly 

1 leg Roman Deadlift

Here is the pilates side lying series

Chest:

• Chest Press (hands facing out) lay on ground, hold heavier dumbbells in hands 
• Chest press (hands facing in) switch to lighter dumbbells 
• Chest Flye (hands face in) 
• Equalizer dips (use feet/ foot for support as needed) 
• Equalizer push ups (change the equalizer angle to your level- holding hands on it- higher is easier) 

Back:

• Angle your body frontward on something (can be a table, etc.)- but do these supported for a while. When you get stronger, you can do them unsupported and leaning forwards. 
• Back flye (hands facing in- squeeze between shoulderblades at top of each set). You should feel this in your rear delts. 
• Optional rear deltoid flye- same motion but change the body angle to be more upright. 
• Dumbbell row (hold a dumbbell in each hand- the heavier ones) and angle body forwards at a steeper angle. Pull the weight up until your hand is even with your chest. Lower it- in control. To make it easier, do one hand at a time.
• Equalizer pull ups (use your feet and the angle to make the difficulty right for you)

back flye

row, starting position (adjust foot position as needed to achieve back angle)

row, ending position

Core:

• "4" leg bird dog- Knees on a bench of a picnic table and hands on the table. Lift the opposite hand and opposite foot to parallel to ground. Lower. Breathe. On injured side, only lift the hand. You should actually do these as often as you remember- daily if you can.
• Sit ups with lighter dumbbell in hands (hands on bells). Come all the way up. 
• Russian twist. Can hold dumbbell as needed. 
• Equalizer leg raises - probably optional at first

Optional Shoulders:

• lighter DB seated shoulder press (hands facing front, making an arc as you raise so they nearly touch at the top) 
• lighter DB front raise (hands facing front, raise from nearly touching legs to parallel to ground)- can also use one equalizer as the weight (holding the loop part) 
• lighter DB side raise (hands facing in- raise to parallel and back in. exhale on the exertion - which is the up in this case) 

Optional Arms:

• Lighter DB Biceps curl (hands facing up- keep elbows tight and upper arm stable the whole time)- seated is fine 
• Hammer curl (biceps curl with hands facing in) -seated is fine 
• Triceps kickback - angle body forwards - hands facing body- kick the weight back and squeeze triceps at top- ok to do one side at a time if needed 
• triceps press overhead - sit down- hold one heavier DB in both hands. Keep elbows facing forward and top of arm stable. Lower and lift weight, giving a squeeze at the top.

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Recipe: Cherry Chia Jam with no added sugar

1 cup pitted cherries

2 T lemon juice

2 T chia seeds

1/4 cup bone broth or water

Simmer cherries in broth (or water) for 10 minutes.  Mash.  Add lemon juice and chia seeds.  Refrigerate.  

You can also can this by boiling your jars and lids, then putting this in and boiling with the lids for 10 minutes.  Make sure you leave headspace when you close it, wipe the rim, and let it cool with minimal handling.

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Kids' Art Idea: Feather Chick

This was made with some feathers from the chicken coop as the chick's body, ivy stems as the legs, cut up ivy as the feet and eyes, grass at the head, and a screw as the beak.  We started by drawing a circle for the body, as well as a neck and head.  Fun!

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Cloth Diapers and Mats for Sale

All my old cloth diapers and EC gear is for sale.  

Prices are before shipping (or you can pick up for free).

XS (NB) double side snap trainers/ thin diapers. 

Thick enough to hold moisture but thin enough for 

you to notice and change baby. x6. $20 for all.

XS (NB) Fleece diaper cover with gussets and 

overlapping front snaps for thin babies. $4

XS Newborn all-in-one cloth diaper. $4, EUC

Waterproof PUL outside, cozy cotton inside.

S (0-6 mo) Waterproof one-side snapping training 

pants. PUL outer, fleece inner (fleece wicks moisture

away). $8 for both (or $4 each).

S (0-6 mo) x7 nonwaterproof Poquito Pants knock-

offs non waterproof low rise trainers. These were 

my absolute favorite. Snaps. No stains. $40 for all.

11 pairs boys' undies. Size L (1-2 yr). EUC. $50 for all.

Size 4T - 6 pairs boys' underwear. $20

Kissaluvs Size 1 (13-28 lb) fitted diapers 

x6 with snap closure, VGUC, $14 each new, $40 for all

XS (NB) waterproof diaper covers with snaps and gussets x4 $15

Prorap Classic White Diaper Covers SM (9-14 lb)

 x6 with Gussets and Velcro Closure, VGUC, $20

 Re-usable thick pads/ mats. You can use them under your sleeping child as backup for diapers 

(or backup for training pants or underwear). You can also use them in the middle of the night by putting them on a wet spot and putting your child on top (to keep the child asleep but still dry). Some have rough stitched edges and some are finished. Some are fleece, some are hard cotton, and some are flannel. Many are backed with flannel or a special wicking fabric. The inside is mostly Zorb, which is a super absorbent fabric used in cloth diapers. All are used. All (11) for $85. They are all around 20" by 20".

L (1-2 Y) pocket diaper. PUL outside, diapermaker inside (wicking). snaps on both sides. $5

2 size S (0-6 mo) nonwaterproof training pants with snaps on both sides. $7 for both

XS (newborn) Re-usable Swim Diaper, 

never used, snap closures, $5. 

Could double as a diaper cover.

Bummis Original diaper cover size S. 

Velcro.  Well worn (much much more than other items). 

Free with any purchase over $20.

XS (NB) waterproof snapping trainers/ thin diapers.

Add an insert to make them more absorbent. 

$6 for both.

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