Please choose session again, once you’ve paid. Thank You!
Please choose session again, once you’ve paid. Thank You!
Here’s my One Arm Push Up as of April 15th 2019!
I’m super happy with my performance, BUT I’ve still got a ways to go. I’ve got to control my trunk rotation- AKA, don’t twist:)
See the super cool thing about this certification ( Strongfirst Bodyweight Certification) is that it’s premium quality students and coaches.. AKA cream of the crop that are used to practicing with diligence, checking their egos, learning and staying patient..
So here I am..to stand with the best I’m staying the course. Humble, hungry and tenacious as fuck 🙂
I’ll keep you posted – Look for my next vid in my MAY 1 newsletter
BUT WAIT! Don’t miss out on my workshop NEXT Monday April 22nd. Earth Day!
COOKING WITH FIRE
Lets keep this easy, eggs are great from you!
They are chock full of vitamins and minerals that keep you lean, strong beautiful and energized!
Their bragging rights lie mostly in the yolk, so stop favoring those egg whites! The entire (shelled) egg delivers you
Biotin– One B vitamin that keeps your body fully digestion fats and protein.
Also protects your nerves, hair, nails and skin
Lutein and zeaxanthin– These are carotenes, Vitamin A pre-cursors. These 2 superhero nutrients fight colon cancer boosts your eye health.
Antioxidants – fight cancer and keeps your bad cholesterol ( LDL) low.
Lecithin– Vital to healthy brains, as well as aids digestion
Betaine – Homocysteine reducing vitamin. Keeps your arteries clean and healthy.
So if eggs keep us smart, lean, beautiful, disease free and energized …. Why did they ever have a bad rap?
Nina Plank, author of Real Food, WHAT TO EAT AND WHY. Sums it up nicely on with some great info from an expert on cholesterol metabolism:
Dr. Kilmer McCully states,: “…real eggs weren’t to blame. The studies used dehydrated eggs- which are liquidized, pasteurized and spray dried – found mostly in processed foods. The cholesterol in powdered eggs and powdered milk is oxidized and causes atherosclerosis (heart attacks).
McCully says scientists have known since 1950’s that eating oxidized cholesterol causes arthrosclerosis, but natural cholesterol does not. “ Pp. 212 Real Food
WHAT EGGS ARE BEST?
Listen here. You should be a picky with your eggs. They are worth the higher price tag. There is a lot of funny business happening in the chicken farming industry. You want to eggs from hens that they themselves ate great foods and ran around in the sun!
In fact pastured (grass roaming) hens yield rich yellow yolks. This is a sign of high beta carotene, A and E vitamins, lutein and folic acid.
Grass roaming hens also pass on rich omega 3 fats in their eggs. Omega 3’s are fats that keep diabetes, depression, obesity and heart disease at bay.
If you can’t find eggs from pastured chickens, barn raised birds (NOT IN CAGES) fed a diet rich in omega-3s are second best.
Don’t eat anything but the real thing. There is no healthy egg substitute. Buy fresh whole eggs from happy hens that eat bugs and grubs and live outside on green grass. And read those labels! You should be skeptical of eggs in processed foods.
Hey there you Gireviks ( Kettlebellers) and Cardio Fans –
Add in this Yoga sequence to add core strength and longevity to your strength moves:)
You know you need yoga.. now you have no excuses, just follow the video and the homework board – 3times a week minimum on this baby will make you even more awesome (if that’s possible)
( 3 time options to best accommodate YOU!)
Yup, it’s totally true.
Now before you start getting extra butter on your popcorn at the movies, let’s get real clear on this
High Quality Grass Fed Butter ( And Ghee) does help you burn fat.
This hour long webinar dives into the top fat burning foods and exercises. It’ll be the week of Feb 12th ( 3 different days/times) so you can get a time that works great for you.
Now let’s talk Shop..
Proven in a study published by Journal of Clinical Nutrition March 2010 (issue 3 pp.353)
In fact – it improves your GOOD cholesterol – LDL which lowers your risk of
So what should you do?
Stop cooking with olive oil, this is and oil that is EASILY damaged with heat, as is avocado oil.
Use butter with all your veg, meats and coffee.. if you’re eating it with other stuff- come see me 🙂 We have some things to talk about
BUY – these sources.. ONLY “Grass Fed” or “Pastured”
Cardio Fanatic’s Listen Up!
Cardio Fanatic= Someone that does at least 15 minutes of consistent moderate heart rate work:
Spinning, cycling, zumba-ing, running, rowing, ellipticalling, stairstepping…
If you’re in a hurry – scroll down for 5 reasons to stop your Cardio Insanity. If you have 1 and a half minutes,
Read below to learn WHY I stopped running and HOW not running got me to drop body fat, inches and dramatically increased my strength.
Yup, you read the post title right
In the past month I’ve stopped running ( not an easy thing.. I’ve been a distance runner since I was 7 years old)
BUuut I had to! I have some serious coaching certifications coming up that demand me to get my body a lot stronger and need more energy and a lean physiques to keep up with my clients.
(Yup, running was totally holding me back from getting more muscle, it was greatly zapping my daily energy AND it was actually keeping inches on me)
Okay, okay – let me be totally honest. I’ve stopped running over 4 mins at a time.
But I have dropped from running 2.5 hours per week / (20 miles) to 40 mins total each week
I’ve been doing lots of heavy weights and short cardio intervals (1-4 mins)
You might think I’ve bulked up and gained some inches..
NOPE! quite the opposite (In fact I have to take 3 dresses to the seamstress to take in)
I’ve dropped 2% body fat, dropped 6 inches, and greatly ramed up my BMR, metabolic rate ( Increased it 65 points)
This ALL happened in 2 weeks of dropping my long runs, seriously.
It’s all to get me to be able to nail a ONE arm push up by APRIL.. here’s my leaner stronger bod working on it.
Sooo.. If you’ve been kicking your own ass and spending hours working out weekly. Listen up.. STOP the long cardio!
This may make you super uncomfortable.. I get that! I fought the hard science of this for years.
BUT I had to admit – I kept doing the same thing and not seeing the results I really needed.
Einstein hit it on the head.. and he should know! My standard long runs (bout 15-18 miles/week) were totally sabotaging me.
I’ve listed all the reasons why + why it long cardio is totally holding you back from a leaner, more defined, stronger and healthier you
Yes it takes a long time – those 18 miles were sucking up about 3 hours a week. But get this
Steady state cardio (anything over 10/15 mins consistent) is working smaller muscle groups. Yeah your legs are working – but look at a distance runner opposed to a hurdler or sprinter. The distance runner is thin, but not defined or muscular at all.
Distance runner, cyclists gym cardio fanatics have more body fat than the hurdler, sprinter, kettlebeller (girevik)
That’s because those BIG muscles- your glutes and core muscles BURN more calories and are used in quick powerful moves AND heavy weighted moves.
I guarantee that skinny, painful looking gal on the left has about 15% body fat. The sprinters – they’re probably around 8-10%
Keep reading to know why.
Running, spinning, gym cardio machines – do not hit these guys. If you can go for more than 5 mins and not be maxed and gassed out- you’re wasting your time.
I was too! In my early 20’s I’d go to at least 2 spin classes a week and run a couple 8 mile runs- but I was holding at 24% body fat.
Now I’m at 13% Body Fat and feeling my best ever at 40 years old.
YUP – totally true.
See when you create muscle by lifting weights (or bodyweight/yoga moves) you are putting stress on your body – GOOD stress, but still stress. So now if you put more demands on a body that is already working hard your body has a protective mechanism – where it holds onto fat.. it thinks you are in battle. LITERALLY
Think of our ancestors- If we pushed and pulled and threw a bunch of heavy stuff and then ran for a long time – we were literally fighting for survival. The body is smart and it kept our super great grandparents alive by putting a lock down on their body fat. That way they could survive.
So when you go to your kettlebell, crossfit or vinyasa yoga class and then run for an hour later that day- you’re not burning any more fat, in fact you’re shutting off your fat burning and dropping your metabolism. This is called a “catabolic” state.. this means your body is breaking down. YIKES!
With cardio/ endurance work you’re only burning WHEN you’re moving. Not so when you create muscle with high strength moves. Once you lift something heavy – those muscles actually burn more calories for up to 72 hours!! This is called EPOC . (Excess Post Exercise Oxygen Consumption)
That spin class? Yeah so your fit bit says you burned 550 – but that’s it. No mas once you get off that damn bike
Specific Adaptation to Imposed Demand
So yes that 3 mile run around Greenlake used to kick your but and burn over 400 cals. Now you’re lucky if it’s burning 200 and remember – those calories stop once you stop moving.
So if you’ve been hitting that same elliptical, rowing machine, aerobic class before work for more than 6 weeks, you’re burning way less calories when you started and you just may be holding onto body fat .
Now this applies to ANYTHING!! not just in the gym.. but life as well- If you’re using the exact same skills at work – your brain is working half as hard as it used to, right? So even if you have a killer lifting routine – if you’re been rocking it for more than 5-6 weeks- you’re getting waaaaay less out of it- not building as much muscle or burning as many calories as when you started that routing
Completely. Impact over long periods of time is super no bueno for your body. It causes joint damage and mineral loss. See when you land on each foot – every joint down that limb recieves FOUR TIMES your body weight. That means my 130 lb body was putting 520 lbs of weight on my hip, knee, ankle and foot every freakin time I landed a step – how many steps are in 7 miles.. please never tell me! Also your spine gets those reverberating shocks all the way up to your neck – ever seen a marathoner with a super strong and healthy back? Yeah me neither
I totally get this. Running used to be the way I checked out, pounded out my stress and got my monkey brain to let go. I get this. THis can be an emotional hit.
Instead take on longer walks, decrease the stress and impact on your body, catch up with a friend, get some awesome learning or entertainment ( I love Brene Brown’s books OR David Sedaris) through podcasts or audible
Seriously – Just knock it off. If youre a busy adult that wants your body to change you’re slowly torturing yourself.
Keep your workouts to 3-5 exercises, 4-12 reps max and 4-6 sets. Do 3-4 sessions a week ANNND change them up at least every 4-6 weeks
Yup you’ll dramatically cut down your gym time too! How about more time do other cool things you love in life
Hire a good trainer to keep your body learning new skills + keep you from getting injured. LOOK for these certs
NSCA, ACSM, NASM, SFG. SFB, SFL
WHile you’re at it – make sure you’re taking 1-2 rest days. You can roll, stretch, take a YIN or Hatha yoga class, take an ‘effing bath and listen to some music!
Like- eat more healthy foods, drink less vino, eat less chocolate, get to the gym 4x a week, pay off the credit card…
You get the idea:)
For us busy humans – these “SHOULD DO’s” can be real buggers
Not anymore! I’ve got a simple trick to make sure you totally nail those SHOULD DO’s.. rather than falling into what we WILL DO.
To DO Better, We must KNOW Better
I know you and I can totally DO better, Once we Know Better with these 6 simple steps
Ain’t that the truth? I totally agree- But inspirational quotes will only get us so far
Stick with me here.. I’ve got a few super solid game changers for you
GOLDEN MILK – How to make it work for you and where to find it
tap into this delicious magical drink to get stronger, leaner, chilll out more and up your powers on every level
A fitness APP inspired by Hugh Jackman
My total game changing tool I use daily to burn more fat and keep going strong mentally and physically
PLUS! Check out my Kettlebell series AND small group training classes at the MAC
Okay – So I’ve been a strong skeptic of Fasting plans. But in the past 3 years I’m not only a believer — I’m a daily faster!
Fasting is something we humans should all be doing.
I took on fasting after reading countless nutrition studies and studying the findings of Dr.Rhonda Patrick, Dr. Longo and Dr. Jason Fung and Dr. Mercola.
I finally got serious about this 1 year ago and stuck to 13 hours daily of no food (8 PM – 10 AM) I’ve gotten HUGE results (dropping 10% body fat, more strength, way stronger immune system + more power on every level AND I feel sustained in my energy and less hungry daily)
Now the trick is to keep it a routine thing that works in a super easy and practical way in your life. My goal is to work up to 14 hours every day in this next year.
And yes you can have coffee in the AM:)
Now, download ZERO and be even more awesome.. if that’s possible:)