MTRW: 500 Rep Challenge

Hi guys,

Here is something new I have though of – 500 rep gym tool challenge. You will perform this workout on non-consecutive days varying the equipment that you use. Pay attention to variance in the weight that each tool gives you – i.e. the feedback loop.  For example, sandbag will play tricks with you due to the shift in the weight introducing instability, kettlebells will challenge muscle recruitment, clubbell will test you ability to perform tri-planar body movement, dumbbell will showcase your coordination, and barbell will call out your balance. Of course all the tools we will use will challenge little bit of everything but I think this is an interesting way to see how your strength, balance, stability, and core power transfers and is it functional in terms of weather you will be able to show the same level of strength, power, endurance with all the equipment. Here the breakdown:

  • Tools| pick one for each new non-consecutive day of the workout | sandbag, kettlebells, dumbbells, barbell, and clubbells | if you do not have all the tools do not write this challenge of, go ahead and try with dumbbells and barbell (which are the most common set of tools  you will be able to find in all the gyms)
  • 5 exercises | 500 reps
  • 100 reps each per exercise | you can either do 100 in a row or 4 sets of 25 in a circuit fashion or 5 sets of 20 or 1o sets of 10 as long as it come up to 100 per exercise or 500 for the entire circuit but remain consistent with all the different tools | if you are choosing 25 x 4 then it should be those number with all the tools you use for consistency and then you can switch up the next week and see if you can give 100 in a row one shall never know until you try 🙂
  • use Gymboss timer to see how long it takes you to go through the entire circuit| compare results form each dayClubbell set

Exercises:

  • Push up
  • Deadlift
  • Bent-over row
  • Overhead press
  • Squat                                                                                        RMAX Tactical Training Tools 

Stretch and enjoy a post workout snack.

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Nutrition: Satruday Turbo Power Breakfast

Happy Saturday,

My son got up at 5am with the birds. Not ideal but what you going to do. I took an opportunity to continue reading my Pilates teacher requirement book :). Make the best with what you have. And since we are starting early, there is nothing better then a good breakfast. To all of you who skip it I really think it one who is striving for peak optimal performance in fitness and life (what’s good if life is not part of it) have to start a day right…sets the stage I think.

So here is the weekend champ breakfast for today:

  • 1 med banana (great source of potassium)
  • cappuccino with 1/2 cup vanilla soy milk and sugar free coffee syrup
  • Turbo Power Omelet (see recipe below)
  • 1 slice Ezekiel Cinnamon raisin bread with 1 tbsp unsalted and unsweetened crunchy (or smooth whatever rocks your boat) peanut butter
  • 1 tbsp flaxseeds:
    • Omega-3 essential fatty acids, “good” fats that have been shown to have heart-healthy effects. Each tablespoon of ground flaxseed contains about 1.8 grams of plant omega-3s.
    • Lignans, which have both plant estrogen and antioxidant qualities. Flaxseed contains 75-800 times more lignans than other plant foods.
    • Fiber. Flaxseed contains both the soluble and insoluble types.
    • I specifically use it to help my stomach, I naturally have a high-acidic qualities. So I put 1 tbsp into a 1/4 cup of water and let it steep overnight. Worked miracles for me.

Turbo Power Omelet Ingredients:

  • 1 cup baby spinach
  • 1 cup baby bella mushrooms diced
  • 1 cup eggwhites
  • 2 defrosted chicken breast tenderloins
  • 1/4 med vidalia onion diced
  • 1 tbsp shredded cheese of your choice
  • spices to taste (no salt)

Turbo Power Omelet Cooking Steps:

  1. Spray heavy bottom skillet with canola oil spray, lightly. Add diced onions, cubed chicken, mushrooms, and spinach. Cover and simmer on low until chicken is cooked. 
  2. Add eggwhites and cheese, and cook for another 3-5 min or until eggwhites is cooked. 

Enjoy your weekend.

Oh and my studio renovation is moving along. The walls and ceiling is up. Half of my equipment that I was planning to get is already here just need to order couple more items and waiting on a few shipments. I cannot wait. Here are a few pics – not the best quality…need to learn a few photography tricks:)

Also, if you are just started to read my blog there are a few articles (more coming) on how to jump start your nutrition, I think that is one of the weakest areas for a lot of us. However, nutrition can break or make you, anything from workout performance, to anxiety, depression, diabetes, high-blood pressure, and etc.  One thing though, I am not in the business of quick fixes and miracle diets and/or workouts. I truly believe in moderation, consistency, healthy and nutrition eating, fitness and vitality not over training, and life long habits that can be maintained effortlessly. It will be a long journey but I think my well-being and hopefully you agree that  yours is worth it because we are raw models for our children, family, friends, and we all impact so many many lives everyday, you will be surprised. Lets make those impacts positive for us and those around us.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Muscle Frenzy

Hi guys,

Today is day two and I am excited about the new workout breakdown since it’s been awhile since I did any HIT or TABATA.

There are two parts to the workout:

  • Part 1: Timed Challenges
  • Part 2: Weight Lifting

Part 1: 4 min continuous work per exercise | 60 sec rest

Part 2: Legs | 4 warm up & 1 work set | 15-20 reps

  • Seated Leg Extensions
  • Leg Press (Glute Focus)
  • Prone Leg Curls
  • Standing Calf Raises

Stretch and have a protein snack. 

Svetlana

Esse Libere Fitness – Free To Be Fit

Competition Prep: Move On

Hi guy,

Well, to be frank I have been postponing taking pictures. I know I have not been able to give it a 100%. And yes, I feel that I am making excuses when I say I was sick, had to travel, then my son was sick, and lot’s of work, my knee hurts, and etc. But you know what that is life. I know I said that before but I need to let go and move on. Not to think of what anyone else thinks because I am the only one making rules no one else. I am not trying to impress or compete with anyone but be the best I can be – be free to become what I want what I truly want without listening to anyone saying that I will be fat and old so I might as well give up now, or women saying that I will do not want to get too muscular and look like a man. Or proof to anyone that I can eat as much as I want and not gain weight. It’s  a lie, I have to watch what I eat and not only because it helps me with my six-pack but because what I put in my body ultimately effect my health, my relationship with others, my well-being – MY LIFE. I want to be healthy, and I want to live a long-life and I even though there are a lot of things I cannot control (i.e. how long I get to enjoy life) I can control what I choose to feed my body, or weather I got to excise and help myself live a quality life. So today, I finally said I am ok to take the progress pictures and I am OK to realize where I am because thank God I get another chance to live my dream – one day at a time, one workout at a time, one meal at a time.

So here they are:

   

Oh yes, a lot of work to do but you know what for a change I am excited about it, and really looking closely, it is not all that bad, I just need a bit more cardio (doing non right now) and a consistent clean nutritional nurturing. Yes, going back to basics, funny how it is – they never fail.

Until tomorrow.

Svetlana

Esse Libere Fitness – Free To Be Fit