Today's Training and I get Pure Bliss Lunch

Today’s Training

Four Rounds

Chin up – 2

TGU – 1/1

Swings  (heavy) – 15

Hanging leg raises (toes to bar)- 3

Finish  Holy Hell

5 burpees (true)

10 BW squats

4 burpees

10 box jumps

3 burpees

10 squats

2  burpees

10 box jumps

1 burpee

Ran out of time, but wanted to go back up the pyramid.  Lungs are on FIRE!!  LOVE!!!

stretch and vitamin C powder.

Pure Bliss Lunch – thanks Laura Eggebraaten!!

I get to eat this from Pure Bliss Cupcake Company.  Follow her Facebook for daily lunch specials.  She does Paleo, which is completely awesome!


Chopped spinach, chicken, salad with homemade paleo ranch dressing.  Yummy in my tummy!

Today's Training (April 13, 2015) and This Is Not The Norm

Today’s Training

5 rounds

Suitcase DL to Reverse Lunge 5/5

Swings – 10

3 Rounds

Handstand hold – 30 seconds

bells above chest leg raises – 15

Reverse hip lift – 10



Three rounds

Swings – 2 hand, 1 hand right, 2 hand, 1 hand left – 30/15  the vid is of the last round. I got a little confused, but once I got the rhythm down it was okay.  So it was a two hand swing, then 1, then 2, then 1 and so on. This was a 40# bell.


When I am training for a certification, I work out usually 5 times a week, making sure to get plenty of rest and to eat well.  When I am not training for an event, three to four workouts a week is sufficient for me.  I do not like to kill myself.  I don’t want to wear out my body.  The trick is smart, efficient training; not to kill myself each and every workout.  That is just plain ridiculous.  Anybody can do that.  I prefer to train safe and smart and I do that with my clients as well.  Movement and technique before load.

Seeing Where I'm At and Time to Buckle Down

Today I am testing out the Century Test I have to do for the PCC next month. 40 squats 30 pushups 20 hanging knee raises 10 pull ups I have been psyching myself out and have been a little afraid of the test and finally decided to just shut up and quit worrying about it and try it.  Less than five minutes.  Very good.  Very much within passing standards.  Although it will be much different at the cert.  We will have been working on stuff all day and then the test will be after a full day of bodyweight work.  The body and brain will be fried.  I feel way more confident now though and know I can do it. dannyandal TIME TO BUCKLE DOWN Time to get serious about my eating.  No crap until after PCC. I am going to be very cognizant of what I am eating.  I am eliminating any snacking and make sure my meals are very satisfying and nutritious.  I might keep track of calories although I hate doing that, but I want to lose some body fat and some lbs.  Plan on cranking up the kettlebell swings and jump rope at the end of my workouts.  Obviously things will be much easier the less I weigh.  Time to kick it in the ass!  Excited!!

Bootcamp, Swings And Things, Soakin' Up Some Sun and Today's Training

This morning the bootcampers did awesome for the Suck It Up Saturday Session.  They hung in there and kicked it’s ass.  Lots of red faces at the end.  Fine tuning those swings.  Nice Job Robin, Heather, Alisia, Rebecca, Amanda, Heather and Larissa.

Next came Swings And Things session with the veterans.  They killed it as well.  We hit the stations.  Two exercises at each station, 1 minute total.  We had a total of 10 stations and ran through twice.  Then we had a particularly nasty finisher.  Kicking Butt!!!!  Nice job Cara, Meredith, Mary, Heather, Diana, Kristin and Melissa.  Nice job ladies.  Because of all of you I absolutely love what I do.

Since it was such a beautiful day I had to soak up some Vitamin D – and it felt great.  My theory on the sun…don’t put a bunch of chemicals in your body or on your body and the sun won’t bake them into you.  I use coconut oil for sunscreen and don’t hang out for hours in the sun.

Today’s Training

Bar Deadlifts

135 – 5 reps

145 – 5 reps

155 – 5 reps

165-  3 reps

175 – 2 reps

180 – 1 rep


jump rope




three rounds


followed by Vitamin C Powder

License To Eat

Today wasn’t going to be a rest day, but it ended up being that way and I’m fine with that.  I went to Rapid for a skin check appointment and got back a little while ago, so am just going to relax and catch up on some computer work and client stuff.

Anyway…do any of you feel that when you hop in the car to go somewhere, even a short trip like Rapid, you feel like you can eat whatever the hell you want? It is really strange, but it seems like once you are in the car, shit food is free game and becomes a free for all.  Candy bars, M&Ms, crappy gas station burritos, popcorn, chips, etc., not to mention disgusting sweet  drinks or pop. Well I am sick of doing that. I always feel like crap when I step out of the car and all those wrappers fall out.  Just kidding, I meant physically feeling like crap.  So, my morning started with coffee and a Factor 75 breakfast.  I felt satisfied.  I stopped at Target and Scheels before my appointment and after, went to Safeway.  I was determined I was not going to grab a bunch of shit food.  I got big fat olives and artichokes from the olive bar and a brussels sprout apple salad from the deli.  This salad, by the way, was really good.  I also got some really good organic juice blend things that ended up tasting really great too.  Last was macadamia nuts, but didn’t touch those.  Even though those are healthy, I am sure I would have mindlessly eaten at least half the container while cruising down the road at 80.  Another thing that works great is to drink a bunch of water; it helps the boredom of driving and keeps a person hydrated and less likely to over eat.  So does the radio, cranked up loud.  Like this song.  Cranked this sucker WAY up.

So, next time you travel, what do you plan to do?

Here is the drink I found:


Today's Training and I Love Food

Today’s Training

6 rounds

All bodyweight

10 squats (ass to grass)

10 pushups

10 hanging knee raise

5 to 10 Aussie pullups


3 rounds

Overhead walk -right – 2 passes 

Overhead walk -left 2 passes. 20 kg bell that was TOUGH

Swings – 15 – 24kg bell

As I sit here writing this I can feel my stomach growling. I am so hungry. I love food. I especially love food that I know is good for me, such as my breakfast this morning. A big fat egg muffin filled with spinach and peppers and a piece of sausage. Delicious!! I admit it…I really do love food. I’m sure I’m not the only one. 


Rotate Your Tires

I was listening to a podcast the other night.  The guest was Will Chung. He and the host were talking about movement, working out, correctional exercises, everything along those lines and how to apply those things to bodybuilding (which was what that hat specific podcast was addressing).

One phrase that just stuck with me and which I could not stop thinking about was “rotate your tires.”  I just could not get it out of my mind.  I mean, seriously, what a concept.  I would hope that you rotate your tires on your car to avoid unnecessary wear and tear on your tires and on your car.  So, as we apply that to ourselves, I mean, holy crap, what a concept!  Right?  Think about it, good movement patterns, moving with purpose, not keying in on one body part or one area of the body, and just expressing the art of you.  Such a great phrase. I absolutely love it.

I like to do that in my own training. I change things up a lot. I try not to focus on one area. I want full body work and fully body mobility and movement patterns. I want to be able to move without pain. I want to be able to function without pain. I want to be able to express myself.

So, change it up. Practice movement. Rotate YOUR tires.


Today's Training (April 7, 2015) and Some Beet Juice

Hitting the presses today –

Five Rounds

1.  Strict Press 3/3 30#

5 pushups – pause at the bottom (hardstyle)

15 hanging knee raises

2.  Strict Press 3/3 30#

5 pushups – pause at bottom (hardstyle)

15 hanging knee raises

3.  Strict Press 2/2 35#

5 pushups (hardstyle)

15 hanging knee raises

4.  Strict Press 1/1 40#

5 pushups (hardstyle)

15 hanging knee raises

5.  Strict Press 1/1 44#


Farmer’s walks – 2 passes (basement) 44# or 20kg  for all farmer’s walks and 1 Hand swings

1 hand swing 5/5 44#

Farmer’s walks – 4 passes

1 hand swings 5/5 44#

Farmer’s walks – 6 passes

1 hand swings 5/5 44#


Tried this little gem of a preworkout drink today.

Good thing it had passionfruit juice mixed in otherwise I might have gagged.  It is oddly refreshing and I know beet juice rocks for the blood so…  Not bad.

Today's Training -It Can Be Done

i did not have a lot of time today, but I still wanted to get my training in. It can be done! This workout took about 20 minutes

Three rounds 

Chin up – 1

Suitcase DL to reverse lunge – 5/5

Bridge holds – 20 to 30 seconds 


Three rounds 

30 second jump rope (85-95 reps)

10 swings – 53# bell

10 box jumps – 18 inch box 


Then lunch – Brussels sprouts and meatballs 

Factor 75 Meal Review

Factor 75 is a meal delivery service out of Chicago.  I came upon their service while searching the internet for paleo food delivery services.  They did not solicit me to write a review, I just wanted to.  I have tried a few other meal delivery services; Eatology and Noble Savage.  Both are good, Noble Savage is better in my opinion.  What intrigued me about Factor 75 is that the meals are delivered fresh, not frozen and the ingredients and quality of the food is impeccable.  I find this very interesting and very cool.  Here is how it works: (copied from the website)

Choose from a weekly menu of 12-13 items

Never get bored.

Kick things off and choose from 12-13 menu items, but stick around and you get endless options.

Every week, you’ll see 1-2 new chef-crafted dishes on our menu. Whether you fuel performance like a caveman or pescatarian, we keep things fresh, just like every ingredient we’ll ever use.

Paleo? No problem.

Gluten-free? Done.

It doesn’t matter if you’re closing deals, lifting at the gym, or on your tenth round and those mitts gotta stay up. We know what performance looks like. That’s why every meal is nutritionist-designed for energy when you need it most.

Whether you’re looking for high-quality proteins, low glycemic carbohydrates, or heart healthy fats, you can count on every menu item being:

Hormone-free Gluten-free
Antibiotic-free Soy-free
100% organic GMO-free

Very cool!!  So I signed up and ordered 7 meals.  The following are my thoughts and review of five of these meals, as I still have not eaten all of them:

Starting with Surf & Turf

Factor75 Description

We grill hanger steak to perfection, slice it thin and serve with a purple mashed potato seasoned with rosemary and brown butter. Our “surf” are paleo crab cakes; sweet crab mixed with almond flour, vegetables, and a house made paleo mayo.

My Review:

FullSizeRender-20The steak was cooked to perfection and had wonderful flavor.  Very tender and a person can definitely tell it is grassfed beef.  Delicious.  The purple potatoes were delicious and pretty.  The hint of rosemary was so refreshing.  The crab cakes were amazing.  The flavor was unreal.  The texture was amazing.  So good.  I split this meal with my daughter and it was plenty for both of us.

Fish Tacos

Factor 75 Description:

A taste of the surfer lifestyle delivered to your door. We steam Swiss Chard leaves and roll them up for you to unravel and fill with flaked Tilapia, Red Cabbage slaw, and a deliciously spiced greek yogurt. A taste of the Baja lifestyle, no matter where you are!

My Review:

FullSizeRender-19This one was a little messy to put together, but so worth it.  Again, the flavors are amazing.  The fish was tender.  The cabbage was fresh.  The sauce was spicy and amazing.  Not too hot, just right.  Love the swiss chard for the shells.  Absolutely delicious!

Apple Cashew Stuffed Chicken

Factor 75 Description:

Cage free chicken breast holds a delectable and power packed stuffing of organic apples, cashews, three types of anti-oxidant rich dried fruit, a chiffonade of fresh sage, and onion that ties it all together. This is seared to lock in the flavor with just a touch of sea salt and black pepper. Our favorite sweet potato mash is the perfect compliment for our new and improved stuffed chicken, organic brown butter kisses the side of Brussels sprouts and baby carrots have a rich nutty flavor that warms the palate.

My Review:

FullSizeRender-17Very good flavor of the carrots and brussels sprouts.  Sprouts are my absolute favorite.  These were just a little on the crunchy side.  Could have been cooked slightly longer.  The sweet potatoes were amazing.  The chicken breast was not dry all.  It had so much flavor.  Perfect combination of spices.  The stuffing was also delicious.  Slightly sweet from the apples with the perfect amount of spice.  Absolutely awesome!!

Butternut Squash Lasagna

Factor 75 Description:

Made without pasta, you will get to enjoy the tastiness of lasagna while avoiding the negative effects of typical lasagna. Instead we use layers of butternut squash which is packed with dietary fiber, antioxidants and minerals, and is an ideal food for controlling cholesterol and losing weight.

My Review:

FullSizeRender-16Wonderful subtle sage flavor in the lasagna.  I have never liked sautéed spinach, but this was amazing.  It was not slimy at all and had so much flavor. Cute, little bright green rolls full of nutrients and flavor.  They were bundled into cute little spinach presents!  So satisfying and filling.  I also shared this one with Tayler and we both had plenty.

Stuffed Bacon Wrapped Chicken Breast

Factor 75 Description:

This dish will change your view of nutrition and taste co-existing! Stuffed with a coconut creamed spinach, then wrapped with bacon and baked to perfection. This will transform that boring chicken breast to one that you will brag to your family about! On the side we have steamed rutabaga and carrots are then slightly caramelized with grape seed oil.

My Review:

FullSizeRender-15This was the first meal I tried.  Great flavor.  Perfect crunch on the vegetables, not mushy.  Very satisfying.  Chicken was not dry at all and it was just like I cooked it myself.  Not even kidding.  These meals look like ones I usually make.  The spinach stuffing was also delicious with great flavors.  I absolutely loved it.  These portions are big and I could have split this one as well.

I will definitely keep ordering these meals.  They are not something I could afford to have for every meal, although I would love to.  I will use them in addition to cooking my own healthy, paleo style meals.  I know the ingredients are unbelievable.  These meals are designed by leading nutritionists, doctors and chefs based on the latest research.  They have the highest quality standards. The meats are pasture-raised, and grass-fed. They source ingredients that are organic and local as often as possible. You’ll never see artificial preservatives, colors, flavors, sweeteners, or hydrogenated fats in any of their food.  I LOVE THAT and THIS: Hormone-free, Gluten-free, Antiobiotic-free, soy-free, 100% organic, GMO-free.  That is HUGE for me.  I am very picky about my food.

Next up for me are the breakfast meals.  Can’t wait to try them.

If you want to try them out, use the following link and get two free meals.  The shipping was only  $10, which is awesome.

–all pictures are of the actual meals that I ate–