Testing Out The Allergies With Today's Training (March 31, 2015)

It is a beautiful day today, 63 degrees, sunny and little wind.  Perfect day to test out the spring tree allergies.  I have using my DoTerra TriEase allergy blend and so far have not been having the usual itching, puffy eyes and general feeling like shit.  So today’s workout was the test.  Outside for the workout.  Here’s how it went down:

Five Rounds

Macebell slams on the tire –  5/5 (did last two sets 10/10)

Tire Flips – 6

Tire Jumps  – 5  (jump into the middle of the tire and then out the other end (that’s one) turn around and jump back in the middle and out the other end),

Incline pushups on the tire -5  (did one set of decline)

this is the first time I have used my macebell and I loved it!



Five rounds of 30/10 jump rope

followed by powdered Vitamin C and stretching.

Happy to report no allergies symptoms at all!!! Yay!!! Thanks TriEase


Sunday Funday and 7 Weeks Out

Today’s Sunday Funday workout

Warm up, including a few turkish get ups

Barbell Deadlifts and Strict Kettlebell Presses

Deadlifts                              Presses

135 pounds 3 reps               30 pounds 2/2

135 pounds 3 reps               30 pounds 2/2

145 pounds 3 reps               35 pounds 2/2

145 pounds 3 reps               35 pounds 2/2

155 pounds 3 reps               40 pounds 2/2

155 pounds 3 reps               40 pounds 2/2

160 pounds 1 rep                 44 pounds 1/1


20 hanging knee ups

10 swings (53#)

15 hanging knee ups

15 swings (53#)

10 hanging knee ups

20 swings (53#)

Stretch followed by Vitamin C Powder- workout felt amazing and I felt really strong.

7 Weeks to PCC – should be exciting


Sinister Saturday

First Saturday of the new bootcamp.  Week one down.  They are doing great.  Swings are starting to shape up.  I truly love what I do!!!

I also did an invite only “Sinister Saturday” group today.  I will start doing these more often when the bootcamp is meeting, because it is fun.

This is what SINISTER SATURDAY looked like today:

After warmup and mobility everyone picked double  bells for the movements.  I was happy to see that everyone picked challenging bells for all the movements.  That makes me happy.

the ladder went 1-5 and then start back over at 1 when done with the 5.  If we would had gone back down that is a pyramid and today we were laddering…for 15 minutes




start with 1 rep of each, then 2 reps of each and so on up to 5 reps of each.  Rest as much as needed, but not too much.  Nobody took advantage of the rest.  They kicked ass.

Then for a little break from swings the next section went like this:

20 swings          5 jumping jacks

15 swings          10 jumping jacks

10 swings          15 jumping jacks

5 swings             20 jumping jacks

Finish back to a ladder

We finished with a 1 hand swing ladder

1 hand swings laddering up to 10

SO    1 swing R then L, 2 swings R then L, 3 swings R then L and so on up to 10.

They did AMAZING!!!

Ladders are a great way to build strength, power and to progress.  Not to mention a helluva metabolic workouts, as witnessed with the 1 hand swing ladders the ladies did.  Ladders are hard, but so effective.  A true example of pure fatigue and extreme discomfort.  Here is a pic of the after effects.


My Training for Today

Two naps – that was my training for today (sorry Heidi).  I am feeling extremely tired.  First nap was 30 minutes and next one was 1 hour and 15 minutes.  I will listen to my body and take the rest.  The training can wait another day.  I obviously need to take it easy.  So I am going to enjoy the rest of my day and I will not feel guilty about not training today.  It works for me.


Today's Training – Lots of Fun Stuff Coming Up

Today is a rest day–so I am resting

This has been a busy week and I am feeling a little tired.  Glad it is Friday.

I want to share a song with you all that I am absolutely loving right now.  It is very catchy! Enjoy!

My calendar is filling up fast.  I have a lot of fun stuff coming up.  The only month that is free so far is June.  I am traveling in April (Sioux Falls), May (Dallas), July (New Mexico), August (Minneapolis) and September (Salt Lake City).  When January 1st rolled around this year, I had a feeling this was going to be a great year.  I truly love what I do and am loving life.  I am so blessed to have a supportive family and the most amazing clients and mentors ever.

Pressin' Like A MF-er and Things Don't Always Go As Planned (March 26, 2015)


Today it snowed.  Not planned.  Had my workout gear at home and wasn’t able to go home and get it until later.  Not planned.  Then I forgot my workout journal.  Not planned. I had to improvise my workout.  Not planned. It turned out great.  I have been battling tendinitis in my forearm for about a  year and a half.  It has been feeling a lot better, so I thought I would test it out.  Not planned.

warm up including long lunge crawls, wrist mobility, ankle and shoulder mobility

Two Rounds


ball rollout (abs)

Swings – 40#

get up sit up

Swings – 44#


Swings – 53#

Then  came the pressing

double press (strict) 2-26# – 9 reps

jump rope – 1 minute

double press (strict) – 2-30# – 7 reps

jump rope – 45 seconds

double press (strict) – 2- 16KG!!!  5 reps – felt easy, and absolute no forearm pain!!!  Pressin’ like a MFer!

jump rope – 30 seconds


Today's Training and a Little Reminiscing

Today’s Training

warm up, including crawling

Five rounds

1 – chin up

15 sec. – cross legged hold on the parallettes

10/10 – 1 hand swings – 16kg


Jump rope – 1 minute

10 swings – 24kg

10 Kettlebell crunches

Jump rope – 45 seconds

15 swings – 24kg

10 kettlebell crunches

Jump rope – 30 seconds

20 swings – 24kg

10 kettlebell crunches

stretch including cossack and bridges


I was talking to a few clients this morning about being a kid and how active my younger sister, my older brother and me were, but mostly about what brats we were.  We scared a lot of people.  I remember that we lived on the main drag growing up, Euclid Avenue.  This was two lanes up and two lanes down.  It was a very busy street.  The thing to do was to drive up and down Euclid for hours. We; however, were not old enough to drive.  We were approximately 7, 8 and 9 years old.  (Right? What were our parents thinking).  Anyway, my sister and I thought it would be cool to run out in front of traffic and see how close we could get to the cars.  Obviously, we had death wishes.  The looks on some of those poor people’s faces.  Wow.  We also used to climb trees all the time.  We must have driven the babysitter crazy.  She would pay us to come down from the trees.  Now that I think about it, we had a lot of different babysitters.  I remember one time my brother and I climbed on the roof of a neighbor’s house.  The house had a separate drop down porch.  Well, we were too short to climb back up to the main roof of the house.  I helped my brother and he left me.  I had to jump off the porch roof.  At least I didn’t get hurt.  Anyway…I loved my time as an active kid and am thankful that I lived to be active adult.

This post came about because of a meme I saw on Facebook yesterday.

or play in traffic

Today's Training (March 23, 2015) …boy problems persist

Warm up, including wrist, knees, ankles, etc.

Five Rounds

Handstand hold – 30 seconds

Goblet squats 5 – 53#

Five Rounds

Lat row – 5/5 – strict form 26#

Stationary lunges – 5/5  2 – 26# bells

Finish Five Rounds

10 swings – 44#

10 box jumps – knee high

jump rope – 30 seconds

stretch – followed by Vitamin C Powder

Sweaty, sweaty.

Boy problems persist.  Glad I’m not 15 again.

Today's Training, New Flavor Water Kefir and Boy Drama for the girl

Today’s training.

Phase 1

Farmer’s Walk – 40 yards, 2 16 kg bells

10 swings – 24 kg bell (53#)

Farmer’s walk – 40 yards – 2 20 kg bells

10 swings – 28 kg

Farmer’s walk – 40 yards 1 20kg and 1 24 kg (didn’t have two 53s at the house, so switched halfway)

10 swings – 32 kg  (Hello 70 pounder, you felt easy)

Phase 2 – All swings with the 24 kg bell

10 swings, 5 burpees (true burps for all sets), 5 jump squats

10 swings, 4 burpees, 5 jump squats

10 swings, 3 burpees, 5 jump squats

10 swings, 2 burpees, 5 jump squats

10 swings, 1 burpee. 5 jump squats


holy lung burner !!!!

stretch –

Water Kefir

The next batch of water kefir will be mango peach.  Very excited for this flavor.  The last batch of blueberry pomegranate was delicious.  It should be ready late Monday or early Tuesday.

Boy Drama

Spent over 8 hours in the car yesterday with my daughter.  I listened to all the drama that is boys for a 15 year old.  I gave her the best advice I could.  I think back of how hard it was being  a teenager.  We had it easy back then.  I feel sorry for kids with all the social media and thinking and acting like they are much older than their years.  I wish kids would say what they mean and mean what they say.  Bottom line, I told her be herself, don’t let anyone try to change her, be proud of who she is, stay true to herself and most  of all don’t take any crap from anyone.