Month: July 2014

Turkish Get Up Kettlebell Workout Routine

#6

5 Rounds of the Following:

Start by laying on back

  • Kettlebell in Left Hand
  • Turkish Get Up
  • Turkish Get Down
  • Turkish Get Up
  • Turkish Get Down
  • 1 Overhead Squat
  • 1 Windmill
  • 10 one armed russian swings 
  • Switch kettlebell to other hand

Lay down on back

  • Kettlebell in Right Hand
  • Turkish Get Up
  • Turkish Get Down
  • Turkish Get Up
  • Turkish Get Down
  • 1 Overhead Squat
  • 1 Windmill
  • 10 one armed russian swings 
  • Switch kettlebell to other hand

Then after 5 Rounds are completed:

20 Two armed Russian Swings

20 Air Squats

Kettlebell Swing Workout

#4

kettlebell training wasaga beach collingwood ontario canada

If I had one piece of equipment to take with me on vacation…

  • 10 Swings Left Arm
  • 10 Swings Right Arm
  • 10 Hot Potatoes
  • 10 High Pulls Left Arm
  • 10 High Pulls Right Arm
  • 10 Hot Potatoes
  • 10 Snatches Left Arm
  • 10 Snatches Right Arm
  • 10 Hot Potatoes
  • 10 Alternating Single-Armed  Swings per side
  • 10 Hot Potatoes
  • 10 Cleans Left Arm
  • 10 Cleans Right Arm
  • 10 Hot Potatoes
  • 10 Clean and Press Left Arm
  • 10 Clean and Press Right Arm
  • 10 Hot Potatoes

 

Upper Body Kettlebell Workout Routine

#2

Using the Right Arm:

  • 10 Windmills
  • 10 Push Press
  • 10 Cleans
  • 10 2 handed bicep curls
  • 10 1 armed bent over rows
  • 10 push ups with left hand on top of kettlebell which is on its side. 
  • 10 upright rows
  • 10 hot potatoes

 

Using the Left Arm:

  • 10 Windmills
  • 10 Push Press
  • 10 Cleans
  • 10 2 handed bicep curls
  • 10 1 armed bent over rows
  • 10 push ups with left hand on top of kettlebell which is on its side. 
  • 10 upright rows
  • 10 hot potatoes

 

Barnboard Light DIY

I took out the crappy builders light and created a “newer” barn board style look that gives this tired hollywood style bathroom light a different feel.

used the old metal frame that housed the lights as a template for spacing the holes on the board. Once I marked them, then I drilled out the hold for the lights to fit through. Drill through front to back.

Once I did that I had to use a spade bit to drill through from the back until there was about 1/4 of an inch of wood left. This way the hardware would allow me to push through the threaded ends so that I could attached the locking hardware on the front side of the board. Make sure that you pre drill everything. These old bar boards are probably at least 100 years old, and they are very dry and brittle.

Once I did that that just found the studs on either side of the original mounting bracket and drilled through the barn board with long deck screws into the studs and it was secured without having to worry about drilling through the wires.

I liked the old beat up barn board which I salvaged from a old barn near my house. Beauty is in the imperfection.

IMG_5054

the before cheap bathroom light bar

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The Finished Barn board light fixture

barn board bathroom fixture

The before and after

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Heathers Gym Airdyne Test

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This one comes to you from HeathersGym.com some tough cookies over there in their weekly bootcamp that incorporates strength work and of course Airdyne work. Heather did those one as she tests the workouts before she has her bootcamp people ever do them. Novel idea ! If you are looking for some personal training in the Wasaga Beach or Collingwood area, Heather has a great nutrition background and is also an amazing trainer.

15 rounds of:
1 minute airdyne for calories
1 minute of rest
For 30 minutes.

Bonus points if you can do this while listening to Carrie Underwood.

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6 Ways to Make Pancakes a Healthier Choice

pancake monster               My kids love pancakes, they ask for them every morning. I often wonder about the nutritional value in pancakes and worry that my kids will get scurvy, due to the lack of nutrition in the pre made pancake mixes. I’m trying to be practical here; I’ve made paleo pancakes before and my kids won’t touch them. What this post is about is trying to crowbar some nutritional value into a pre existing pancake mix.

 

eggs in pancakes

Always add more eggs!

1. Double the eggs. Ditch the “just add water” mixes and opt for the ones with “add milk and eggs”. Once you do that, they you can effectively double the recommended requirement for eggs. Bonus points for getting free range, organic, farm fresh eggs.

mmm... berries

Mmm… berries

 

2. Add some fruit. Adding blueberries or raspberries adds some more yumminess as well as antioxidants. I find that my kids use less syrup when they have the real fruit in the pancakes. You can also mix in apple sauce for some extra flavour / nutrition. Bonus points for no sugar added apple sauce.

get your good fats!

Get your good fats!

 

 

 

3. Add some fat. You have to put something in the pan anyways to keep it from sticking, so why not ditch the cooking spray or margarine and use the real stuff instead. Real butter is making a comeback, and it is a great source of minerals, vitamins, and essential fatty acids. If you aren’t keen on butter then you can also use coconut oil. Just add a couple tablespoons to the pan and melt it down, then add it to the mix. The pan is ready for non stick pancakes, and you’ve added some much needed fat to your kids diet, which is essential for brain function.

 

 

fake versus real maple syrup.

fake versus real maple syrup

4. Use real Maple Syrup. Yes, there is a difference. Real maple syrup comes from trees, and is mostly sucrose and some glucose. The cheap maple syrup, is mostly high fructose corn syrup. The taste is way different as well, but there are more nutrients in real syrup such as manganese and zinc, as well as a ton of bioactive phytochemicals which are plant compounds that researchers believe help clean up free radicals in the body. 

 

 

 

5. Ditch the Flour. Wheat and flour is pretty much in everything else we eat, do you really think it’s a bad idea if we stop consuming so much of it? gluten free pancake mixWheat and the protein called gliadin found in gluten is believed to have inflammatory properties due to an immune response which leads to intestinal bloating and joint pain.  I’ve tried various forms of gluten free pancakes, and finally settled on one that my kids approve of. There are also hundreds of recipes for paleo flour free pancakes made with almond flour or coconut flour.

 

 

protein powder for working out

6. Mix in some protein powder. Pancakes are all carbohydrates.  Try to balance out the large carb intake with some protein powder. Vanilla seems to work better than chocolate because it keeps the pancakes the same colour. (My kids are onto my scheme so in order to avoid detection you have to be sneaky so as the pancakes have the uniform light delicious non nutritional fluffiness). My kids eat pancakes; this isn’t the optimal breakfast diet for them, but I’m trying to give them a little something else, a little more nutrition to get them started in their day.

 

When all else fails then you have to make them into shapes like horses…

 

Did I miss something? Please feel free to add your pancake tips and comments below.

Firefighter workout – Circuit Training – 3 person kettlebell, bag , dumbells

A team workout that you can easily do with three people.

The work cycles rotate on the firefighter with the heavy bag. If you get your work done on the kettlebells or the push press done, then there is a short period of rest. The weight is light enough that you should be able to go unbroken.

 

Equipment needed.

1 kettlebell 55 lbs

2 dumbells 50 lbs each

1 50 lb bag

 

5 rounds of :

20 kettlebell swings (russian)

60 meter run

now grab 50 lb bag and complete

same 60 meter run with 10 walking lunges thrown in there somewhere.

10 push press with 50 lb dumbells

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