MTRW Of The Day | 2012-08-08

Hi guys,

Well I am getting used to my studio and hopefully the quality of my workouts and videos will improve as I move forward. I am like a routine so it will take time to adjust to this one but I would say today I enjoyed it. Also, have been having a better luck and results with eating every two hours up around 3-4 and then the window is 3 hr but most importantly with making sure I have balanced nutrient intake with every meal instead of a snack. For example, if before I had an apple or peanut butter and rice cake, right now all my meals have protein, fat and carb. I also started Meals Under 500 because I am really seeing result in energy level and especially how full I feel. The ration comes about: 25-30% fat, 35-40% protein, and 30-35% carb. The reason for variance is because on the days when I tend to eat more meat my fat is higher and when I eat fish it lower. But the effect is amazing – my scale was not going under 142 for the longest time and it finally moved. I also did an unplanned experiment were I went back to eating unbalanced and the end result for those few days was a good evidence and proof to stick to balance. Ahh that word that we are all longing for 🙂 Anyway, what happened I ended up overeating and had bad cravings. So even though I talked about POP nutrition before I would like to empathizes the importance of eating balanced meals even when it is s snack it still should have the same ratio of nutrients and your meal, just less in calories. It is the key.

That sad here is your MTRW Of The Day:
4 rounds | 2 supersets | exercises

Superset 1:

  • Front barbell squat
  • Reverse ring pull-ups | straight leg or table top

Superset 2:

  • Barbell deadlift
  • Elevated narrow push-up


Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW: Show Me Your Best Time

Hi guys,

Hope you are staying cool wherever you are. It is hot hot hot here in MD.  We were so spoiled – the weather was beautiful way into mid June, I was really enjoying that treat. But anyhow. Here is a great workout with focus on your shoulders so you can show them of in your summer tee – time yourself to see how long it will take.

Workout: 12 reps | 5 rounds | no breaks

  • Squat to dumbbell row
  • Backward lunge to dumbbell over head press
  • Side lunge to lateral shoulder raise
  • Forward lunge to front shoulder raise

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

 

MTRW: Kettlebell Love

Hi guys,

I do not know about you but I forgot just how much I like to eat buckwheat. It was a staple in my diet when I was back in Russia but long forgotten. Well, today I enjoyed a bowl of buckwheat with milk. Yammy. In a single serving with 1 cup of boiled buckwheat plus 1 cup of soy mil (unsweetened) I had 13 grams of protein, I think not too shabby for a non-meat snack 🙂 Try it out just with milk or you can add a bit of natural sweetener, vanilla, cinnamon, or cardamon.

Well, anyway. Here is your workout for today: Kettlebell Love

Equipment: 2 snatch size kettlebells | you will be using 2 kettlebell at the same time so choose wisely 🙂 | 4 rounds and 10 reps

  • Kettlebell squat
  • High pull
  • Bent-over row
  • Deadlift
  • Lunge
  • Good morning
  • Side lunge
  • Swing to row

Enjoy. Have a great day.

Svetlana

Esse Libere Fitness – Free To Be Fit