MTRW Of The Day | Lean To The Max

Hi guys,

My meeting was canceled so I could squeeze in a morning workout.

Here is the breakdown:

  • Warm up cardio | duration – 3 songs | speed rope – working on the double unders or really just being in pain since I cannot do them 🙂
  • Gymnastic rings work | 3 sets x 20

  • Upper body work for Strength with KB | 3 rounds x 20 reps each

    • Kettlebell (KB) chest press
    • KB shoulder press
    • KB front shoulder raise
    • KB lateral shoulder raise
    • KB biceps curls
    • KB overhead triceps extension
  • Abs | 3 sets x 20 each side

    • Side plank with knee (the one closest to the floor) to opposite elbow

The lightest KB I have is 25lb so that was fun:)

You can substitute KB with dumbbells, resistance bands, or clubbells. I will be using those for my next upper body workout. Sweet.

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Glutes Up

Hi guys,

I am so glad I had a chance to workout today before starting my workday. It’s been busy and I need to get my booty a makeover but nothing will change without the hard work 🙂

So here is my this weeks #2 lower body workout:

  • Warm up cardio | duration – 3 songs | gliding from side to side | if you do not not have the glider you can just hop form side to side maintaining low squat position
  • Glute activation and endurance | 2 sets x 40 reps | resistance bands
  • Leg Work for Strength w/ Olympic bar | 3 rounds | 20 reps each
    • Front Squat | I started with 50 lb, 60lb , 70lb
  • Abs | 2 rounds x 20 reps

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Body Stregnth

Hi guys,

Here is the upper body workout. Since I am also prepping for the CrossFit games, certain exercise will be a staple geared to develop particular skill set and strength.

Today is my upper body workout, so here it is:

  • Warmup | 3 songs | speed rope
  • Upper body endurance and balance:
    • rings assisted pull up | legs raised | 5 sets | max effort | mine was 4, 5, 2, 5, 3
    • rings push-ups | knees or straight leg | I did knees to build shoulder endurance | 3 sets x 20 reps
    • Dips | I used equalizer and assisted with legs | still working on endurance | 5 sets | max effort | mine was 9, 8, 6, 4, 4
  • Upper body strength | 3 sets | 20 reps
  • Abs | 3 sets x 20 reps

Enjoy.

Svetlana

                     

Ultimate Body Press Gymnastic Rings

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Glutes Are Up

Hi guys,

I have been trying to access the damage from the show and now be discourage with the weight I gained from eating…oh well all that Russian candy that my mom got. This week is shaping up better, cut out all the sugar, I usually do not eat any unless right after the competition so back on track with that one. But need to make it a point to cook a variety of food again when I get bored that is when I overeat. So today my mom is treating me to a “Borsch” – yammy. Cannot wait.

The goal for this month is to get 3 lower and 2 upper body workouts a week with 20 reps and 3 sets this week, then 4 sets starting next week, and 5 for the last two weeks when performing weightlifting exercise (e.g., squats, deadlift, shoulder press, rows, and etc.)

So here is the lower body workout in the spirit of getting my booty of my hamstrings 🙂 and up up up:

  • Warm up cardio | duration – 3 songs | gliding from side to side | if you do not not have the glider you can just hop form side to side maintaining low squat position
  • Glute activation| set up Gymboss time for 2 rounds | 1 min each | 1 min break
    • Ab wheel bridges
    • Duck walk | 2 resistance l0op | one around the ankles and one above the knees
    • Pilates reformer unilateral leg press | no breaks just switch legs
  • Leg Work for Strength w/ Olympic bar | 3 rounds | 20 reps each | increase weight by 15 % every round until you get to 90% of your max rep range | start at about 60%
    • Back Squat
    • Deadlift
  • Leg work for endurance | 3 sets of 20 reps
    • Back extension | GHD or Pilates barrel
    • Standing calf raises
  • Abs | GHD or Pilates barrel
    • GHD situp

Enjoy.

Svetlana

Esse Libere Fitness – Free To Be Fit

August 25, 2012 | J Cutler National Qualifier Competition | Just Keep Swimming

Hi guys,

It has been so busy. So the competition came and went, it was this past weekend on August 25. I did not place within top five and am waiting on the finals coring to be out to see which place I took. Of course I was upset – I have type A personality – but as not as upset if I was not eating right and let my training be a burden. That for me was a change from last time I competed. I definitely overdid cardio – still cannot make myself to go on a StairMaster :).  So staying in shape but still feeling satisfied when I am done eating and training – is a big deal for me. I like competition but at the end of the day I do not want it to be something I have to do, I want it to be enjoyable. I had a great experience, met a lot of people and actually had several spectators who asked me to take pictures with the – a new experience for me 🙂 (click here to see the show pictures).

Come to think about it, when looking at the other girls, I am too muscular comparing to all of Bikini competitors. So not to stay puzzled, I did call the head judge and will have to call back if I do not hear back to see what he tells me but will not be surprised if he tells me to look thinner. My face was a bit dark too now that I see it on the pictures I am waiting to get my pictures from the photographer I go the package so will be posting them as soon as I get them.

Now I am taking this week off. Eating all I have not eaten in the last 6 months but the funny things is not all but a lot of things that I used to like just do not taste as good. That is awesome. That means I will not feel left out when I see other people eating them. But there are a few that still rock my boat – gelato, poppy seed bagels, cheese, and few selected candies from Russia that I always loved – so I will eat them periodically when I have a taste for them.

Well, what is next, I have Pilates training during the fall every other weekend – when done I will be Pilates Level 2 certified. Plus, I am starting training for the Crossfit Open qualifier games which will take place six months from now. I have quite a few things to learn how to do: keeping pull-up, handstand push-ups, muscle-up, and pull-ups. Now writing a program so I can be ready. I am very excited, it was always my dream to participate in an athletic event and hopefully, God willing, I will get a chance. The competition is tough and since I do not have as much experience as last or previous years winners, I know I will not win but it will be awesome to come in the top 60 that is out of 12k people. Hah I would be at the top of the world because that will qualify to go to the next round – Regional games. But in any outcome the experience will be totally worth it.

And, if times allows I am also contemplating going into Figure competition (I will be training with heavier weights Bikini will be out of questions) and Ms. Fit Body (for fit moms).

So wish me fortune.

Svetlana

Esse Libere Fitness – Free To Be Fit

MTRW Of The Day | Glutes, Legs & Core

Hi guys,

As you already know, shapely legs are always in. And surprisingly Pilates is a great way to activate those leg muscles.

Svetlana

Esse Libere Fitness – Free To Be Fit

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 Of The Day | Strength & Endurance

Hi guys,

I am busy to say the least. But making progress. I got two great news this weekend: I passed my Crossfit L 1 instructor certification and RKL coach confirmed me passing my snatch test (final requirement to get RKC L1 isntructor certification).

Plus this coming weekend I am recording the required video to get my Aerial Yoga instructor certification (also a final requirement) and will be sending of my essay for the 200 RYT cert. I got my 200 hr requirement fulfilled through YogaFit. Once I hear back I qulaify to submit my cert to the 200 RYT Yoga Alliance credentials.

My studio is almost there just mostly cleaning and final touches. Things are finally wrapping up so I can focus on figuring out on how to really bring in money so I can open my own facility. Nothing too big but a studio hopefully in two years. You know similar to Crossfit facilities. I am really looking forward toward that. I would like to offer: TACFIT, Crossfit, RKC kettlebell trainings, Aerial Yoga, MTRW Bootcamp, Sandbag Yogi, and Pilates. Uhh that would be really nice. Of course winning the lottery will make it possible right away until then gotta plan 🙂

Anyway, here is your MTRW Of The Day:

MTRW | Strength & Endurance

Svetlana
Esse Libere Fitness – Free To Be Fit

POP Meals Under 500: Omelet with Fresh Vegetables, Raspberries, and Pistachios Breakfast

Hi guys,

Another addition to Free2BFit POP Meal Under 500 family: Omelet with Fresh Vegetables, Raspberries, and Pistachios Breakfast.

POP Value: 310 calories | 27 grams carb | 33 protein | 11.2 grams fat

  1. 1 whole egg
  2. 1 cup egg whites
  3. 1 1/4cup broccoli slaw
  4. 1 1/3 fresh baby spinach
  5. 1 tbsp diced onion
  6. 1 cup baby bella mushrooms
  7. 2/3 cup raspberries
  8. 12 pistachio
  9. unsweetened tea

Omelet Cooking Steps:

  1. Spray a heavy bottom pan with canola oil spray.
  2. Add diced onions, and satay for 2-5 min or until golden brown.
  3. Add chopped mushrooms, broccoli slaw, spinach, cover, and cook for 3 min.
  4. Fold in egg, egg whites, and cheese.
  5. Cook for 3 minor until egg is set.

Enjoy!

Svetlana

Esse Libere Fitness – Free To Be Fit

POP Meals Under 500: Spiced Pork Tenderloin with Veg & Rice Cake With Peanut Butter

Hi guys,

It’s been a while, with all the travel, training, and busy work schedule did not have any time to write my posts.

However, I did get an idea about posting my meals in pictures. So I am starting a new category: POP Meal Under 500.

Today’s lunch is: 380 calories | 38 grams carb | 39 protein | 9.8 grams fat

  1. 4 oz lean pork
  2. 1 1/3 cup fresh spinach
  3. 1 cup cooked broccoli
  4. 1/2 med tomato
  5. 1 small cucumber
  6. 1 honey nut rice cake
  7. 9 g peanut butter
  8. unsweetened tea

Pork Tenderloin Cooking Steps:

  1. Heat up your stove to 350 F.
  2. Take out your meat from the fridge rub and let it relax for 20 min.
  3. Meanwhile, prepare a rub from 1 tsp black and red pepper, 1 tsp garlic and onion powder, 1/2 tsp marjoram, 1/2 tsp ground coriander, a pinch of all spice, and 1/2 tsp celery seeds.
  4. Rub the meat withe spice blend, line cooking sheet with foil, and cook for about 25 min depending on the meat thickness.

Enjoy!

Svetlana

Esse Libere Fitness – Free To Be Fit