It’s Friday again.  Time for another challenge workout.  This week we are going to be doing a kettlebell version of the CrossFit workout Fran.  It is a double kettlebell workout so you are going to need at least a pair of kettlebells.  If you are ready, check out the workout below.

Challenge Workout Friday

1. Double Kettlebell Front Squat
2. Double Kettlebell Press
3. Double Kettlebell Snatch

If you are uncomfortable with the double kettlebell snatch, you can perform double kettlebell cleans or swings instead

Start with 10 reps of each exercise. Every time you complete the sequence subtract a rep. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

You can rest as needed.

Once you finish make sure to drop a comment below and let me know what weight you used and how long it took you.

Later.

Hey, guess what?  Today is Friday.  That means it is time for the workout of the week.  Today I am going to do something a little different.  Today I am going to change gears and call this Challenge Workout Friday.  

Today’s workout is a kettlebell and bodyweight challenge.  When you are ready check out the workout below and rock it.

Challenge Workout Friday

1. Push Ups x 15
2. Body Weight Squats x 15
3. 1 Arm Row x 15/15
4. Kettlebell Swings x 20
5. Reverse Crunch x 15
   1. Repeat this circuit for a total of 7 rounds
   2. Rest as needed, 
6. 100 yard sprint

Complete the workout with as little rest as possible.  This is different than as fast as possible in that I do not want you to sacrifice your technique in order to finish faster.  I ALWAYS prefer 1 good rep over 2 half a** reps.

Once you have finished make sure to drop a comment below and let me know what size kettlebell you used and how long it took you to complete the workout.

Later.

Today I have a special post for you.  Today I am interviewing Kayla Brown.  Kayla is Miss Northern Lakes and she will be competing for the title of Miss Minnesota in a couple of months.  How cool is that?  If you remember, last fall I had the privilege of judging a beauty contest.  Kayla was the winner.

On top of that, Kayla raises money for the Children’s Miracle Network.  So for the last 3 or 4 weeks, I have been working with Kayla and sponsoring the CMN as my charity for the month. Let’s see what she has to say.

What is the Children’s Miracle Network?

The Children’s Miracle Network raises funds for children’s hospitals across the US. They are unique because they touch the lives of more children and their families than any other children’s charity. They pride themselves in the fact that the funds raised stay local. When a donation is given it stays in that community. Hospitals can use the funds they raise however they see fit – to purchase equipment, conduct research, charitable care or provide child life services. They know where the funds are needed the most.

All contestants raise money for CMN to get into Miss Minnesota. You need to raise $400 to get into this.

I am aiming for the Miracle Maker Award – This award gives the opportunity to recognize and support young people in our communities who have shown a dedicated commitment to ensuring the happiness and well-being of children in their community.

Who Founded this network?

Founded in 1982 by the Osmond family and John Schneider, is headquartered in Salt Lake City, Utah. To date, the Children’s Miracle Network Hospitals claims to have raised over US$4 billion which is distributed directly to a network of 170 hospitals.

Why did you choose this charity?

Since my platform is increasing volunteering and community service, I thought this year would be a great opportunity to combine my platform with Miss America’s platform. I have a 9 yr old niece who is diabetic and she has spent more time in the hospital this year than any child should so it is comforting to know that all children receive the best care through my contributions to CMN

Tell me something about yourself that would surprise people

I skated with Disney on Ice for 3 years, won numerous awards for community service, jumped in the lake this year at Polar Daze. I was the guest skater at Fantasy On Ice in Bemidji this year and all proceeds went to Children’s Miracle Network.

Personal info:

• Kayla Brown
• Age 22
• Went to Moorhead High School
• Goes to Concordia College for Elementary Education
• Wants to eventually become a professor
• Her personal website: http://missamericaforkids.org/Donate/KaylaBrown
• June 4th is the deadline for this donating to her charity.
• Northern Lakes pageant is an open pageant, anyone can be eligible for this. October 12th 2013

Hey Justin here again.  In case you missed it, the dead line for donating to Kayla’s charity (CMN) is June 4th.  That is her deadline for Miss Minnesota.  The last weekend for my studio is THIS SATURDAY.  Saturday the 18th, is the last day we will be sponsoring the Children’s Miracle Network with Kayla.  So make sure that you jump in and get your sweat on while donating to an amazing cause.

Before you go, drop a comment below and let Kayla know what you think about her pageant work and her charity work.

Talk to you later.

 Swing x 1, T-Rex x 1, Snatch x 1

 Ladder test for the first few minutes to get a good baseline. From there, make sure that you hit perfect reps every rounds. I would rather you take a round off than give me bad reps just so you can say you did them.  Check out the video

What do you do when you get too strong? That is a great question really.

If you come to my studio only then you know that I have enough kettlebells to last most people a long time. But still even then I have a limit for as high as the weight gets. More often though it is the people lifting at home who only have maybe one or two kettlebells. What do they do when they are stronger than their bell?  

Check out today’s video for some cool pressing variations for when you get a little too strong for the bells you have.

Pressing Variations

1. Bottoms Up
   
2. Tall Kneeling
3. Lunge – Same Side
4. Lunge – Contra Lateral

A couple of weeks ago I polled my Facebook fans on what they would like to see.  Overwhelmingly the response was my brand new product, the “Squat-O-Mattic 6000.”  This brand new device is guaranteed to improve your squat movement, teach you how to pull into depth, and prevent you from hurting your knees while squatting.  All of that for only 7 easy payments of $29.95.

But seriously though, check out the video.  I am going to show you how to use a simple item that you can probably find laying around your house to really fix up your squat pattern.

Squat-O-Mattic 6000

1. Keep your heels on the board and progressively move your toes and balls of the feet off the board.
2. Toes will reflexively pull upward.
3. Pull the hips down and back, this should happen naturally to keep your balance.

Before you go, make sure to drop me a comment and let me know what you think of the Squat-O-Mattic.

Workout Of The Week

1. Over Head Lunge x 5/5
2. 1 Arm Row x 5/5
3. Push Press x 5/5
4. High Pull x 5/5

5/5,  4/4,  3/3,  2/2,  1/1 = 1 Round, Complete 4 rounds for time.

Give this workout a shot and drop me a comment below letting me know how you did.

Later.

Hey everyone i have a special treat for you today.  Today I have a guest article by Melanie Bowen.  Melanie is a bright gal I hve had the opportunity to converse with recently and am really excited that she has elected to write this guest post for my blog.

Before you get started on her article I do have to give you a heads up on the upcoming 6 Week Summer Slim Down.  This is the final week before registration.  Many have already joined and like I say in the video, the more people who join the bigger the grand prize.

6 Week Summer Slim Down.

Alright now on to Melanie’s article.

Planning Fitness Routines after Cancer Treatment

Many studies have shown that exercise can help people with cancer. In many cases, daily exercise reduced the risk of cancer returning in some patients. It also helps to reduce fatigue, depression and anxiety. When going through a tough treatment for cancers like mesothelioma or leukemia, many patients have found that it’s important to heal their bodies through the right nutrition and exercise. However, many don’t know where to start or push themselves too hard when they should start small, building upon their endurance and working to heal the parts of themselves most affected by cancer. In studies conducted by the Mayo Clinic, regular exercise was found to reduce certain cancer risks up to 50 percent for most people. It’s important to realize the strides that the medical community is making to recognize the importance of physical activity and its relationship to the well being of the human body and mind. Before partaking in any exercise, cancer patients should first check with their doctors to see what routine will best suit their lifestyles.

Getting Started with Exercise

In most cases, daily light exercise performed in the morning or at night is enough to start a routine. However, it’s the consistent lifestyle changes that will really make a difference for those trying to heal after cancer. It’s also the type of exercise that you choose to do. For one, it may not be as beneficial for someone who went through rigorous cancer treatment to start cardio training, despite being overweight. In this case, aerobic exercises, low impact exercises and light walks may be the ticket to building muscle strength and mobility. The right routine will help a person to feel stronger about their bodies, develop confidence and even alleviate some of the symptoms of cancer treatment.

Planning Your Daily Routine

Cancer patients can start with a warm-up of light stretching and even jogging. Yoga, tai chi, jumping jacks and walking are a few exercises that don’t place a lot of impact on the joints and muscles. After a warm-up, get involved in slightly more rigorous activity such as cycling, weight lifting, rowing machines, water aerobics, and walking or swimming laps. Pools are great for those who want to alleviate stress and not place too much pressure on their bodies, but it can also lead to germs if going to a public pool. You should always check first with a doctor to ensure that you are ready to start public exercising and not susceptible to infection or bacteria after chemotherapy and radiation.

Changing Up Your Exercise Routine

Once you’re able to do 20 to 30 minutes of exercise per day, you can begin to look for other ways to increase your physical activities. You can try to go kayaking, hiking, golfing or even partake in total body resistance exercises. There are also many gyms that focus programs around cancer recovery and rehabilitation. These may be just the places to get a personal trainer to work with and develop better muscle strength for certain parts of your body more affected by cancer treatment. In addition, rock climbing, Pilates, step aerobics and rollerblading offer some alternatives to the traditional exercise.

 Melanie is currently a Master’s student with a passion that stems from her grandmother’s cancer diagnosis. She often highlights the great benefits of alternative nutritional, emotional, and physical treatments on those diagnosed with cancer or other serious illness. In her spare time, you can find Melanie trying new vegan recipes, on her yoga mat, or spending time with her family.

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Alright, Justin here again.  Before you go make sure to drop a comment and let Melanie know what you thought about her guest post.  

Later.

Hey everyone back with another workout of the week.  This week I am doing a Stacking chain that focuses around the Snatch.  Before you get to the video I have to tell you about this week’s Boot Camp For A Cause.  We are still sponsoring the local Special Olympics for another week or two.

All you have to do is come to the workout at 9:00 am on Saturdays and bring a donation to the Special Olympics.  I don’t take any fees for my weekly Boot Camp For A Cause.  Alright now on to the video.

Workout Of The Week

• Snatch
• Snatch, Press
• Snatch, Press, Clean
• Snatch, Press, Clean, Squat

Complete 10 rounds as fast as you can.  Make sure to keep perfect technique.  After you finish, drop me a comment and let me know your score.

Later.