Friday, November 30, 2012

Kettlebell Workout 9 of 9: 11/30/2012

Finally, installment 9 of 9 of kettlebell training by is here. The intensity is increased in this 9th installment of the beginner kettlebell workout. Much like the 8th installment, this session has two 20 minute circuits with a two minute rest in between the two circuits. Unlike the 8th installment, there are fewer exercises. This means that you are working the same exercises for a longer period. Make sure that you are still trying to test your limits. Push as hard as you can throughout the entire 40 min of this workout. Keep your resistance and intensity high during this workout to make this session a resistance / cardio workout, which will enable you to burn more fat. Why? High intensity training has been shown to increase exercise post oxygen consumption (EPOC) in study participants, and this rise in EPOC leads to larger amounts of fat burned after exercise. I hope that you enjoy this series of kettlebell workouts, because they are enjoyable, fun, and definitely a great way to burn the fat and build muscle.  Push it and each time you do this workout try to beat your last number of sets. This workout series is brought to you by Marcus Martinez from and I hope that you have been able to enjoy these fun and exciting workouts.  Have fun! 

Exercises / Reps

Circuit 1: 
Clean and Jerk L/R-5
Full Get Up L/R-2

*as many sets in 20 minutes

Rest 2 minutes

Circuit 2:
One Arm Swing L/R-12
Seated Press L/R-5
Hindu Pushups-10


*as many sets in 20 minutes





Thursday, November 29, 2012

Holiday Fitness Tip #3: 11/29/2012

Yes, this is the time of year when we, as humans, consume the most calories. This increases the need to increase our energy output. One way that we can do that is through exercise. We all know that, but did you know that one hour of bootcamp can burn up to 528 Kcal for a 150 lb male. So the next time you are looking to burn some major calories you might want to consider joining a bootcamp class in your area.

Thursday, November 22, 2012

Holiday Fitness Tip #2: 11/22/2012

Portion and alcohol control are very important when it comes to limiting caloric intake. The average American will consume approximately 4500 Kcal on Thanksgiving day alone. That is a lot of calories. To burn that off one must run for roughly four hours straight. 3500 Kcal of unburned fuel = 1 lb of body fat. So it is not unlikely that you might increase your body fat by one pound on Thanksgiving. That is why portion control is important. Alcohol is considered a priority fuel by the body and will be burned off prior to your body using carbs, fats, or even proteins as an energy source. So what that means is that your body will hold onto the other macronutrients while it is burning off the alcohol giving time for your carbs and protein to be converted to fat. Yuck! Limit that special beverage if you are watching your weight. 

Happy Thanksgiving

Monday, November 19, 2012

Holiday Fitness Tip #1: 11/19/2012

Holiday Fitness Tip #1

Exercising is probably one of the best things that you can do this season. Eating will increase this time of year leading to a larger intake of macronutrients thus leading to a larger than average caloric intake. Also, alcohol intake increases this time of year. Again, this will lead to an increase in calories. The best way to fight those calories is through exercise. So exercise, do it for your heart and your health!

Saturday, November 17, 2012

So you have decided that you want to start snowshoeing, but don't know where to start. First things first. A little about snowshoeing. A 150 lbs male can burn up to 500 Kcal per hour while snowshoeing at a moderate tempo. Yes, it will or might be cold. Burn about as many calories as running without the impact on your joints. Does that sound goo to you? If so, then snowshoeing might be for you. Can you tolerate the cold well? If not, then snowshoeing might not be for you. You tolerate cold well and you like hiking and taking your time with free will adventure then you just might find that snowshoeing is the activity for you. So you still think that you want to go out and invest in snowshoeing? OK, do you have access to snow? If you are ready then it is time to get your equipment. Here are some helpful hints to make sure that you have the right stuff to make it out on your snowy escapade.
These are not your Grandma's snowshoes  
FACT - use this acronym when buying shoes

Floatation - ability to keep the user from sinking in the snow. Depends on snow conditions and weight

Articulation - depends on the binding. Dictates stride, stability and control

Comfort - ergonomics make the snowshoe comfortable by working with your foot's shape. Make sure that the design works for you and that none of the straps are going to place pressure on areas of your foot that might cause discomfort or pain.

Traction - is determined by where you will go

Three questions for buying shoes
  1. Gender - men's shoes are wider
  2. Intended use - where will you go
  3. Totally weight, including body weight, with gear
  4. What type of shoes will you wear with your snowshoes
    1. Might be a good idea to try on your snowshoes with your intended footwear
    2. Will your intended footwear  be waterproof, breathe well, and allow for foot warmth?

  • Your own perception of the environment
  • Staying warm and dry
    • Think environment of the environmental conditions
      • So plan ahead and get the weather forecast 
    • Waterproof / breathable - want both in cold and wet conditions
    • Think the acronym VIP
      • Ventilation - your base layer, the layer closest to you body, should be breathable / mid layer should be windproof / outer layer or shell should be waterproof
      • Insulation - adding extra clothing or looking for products that will keep you warm
      • Protection - top layer or outer layer - Gortex ProShell and PacLight are top of the line items and great products for winter weather sports. To get the best you may have to shell out some cash.  
    • Head and hands are instant body heat regulators. Look for gloves/headwear that might fit your activity choice and are good at wicking away moisture, but are also good at keeping your natural heat inside. 
      • Take two hats with you in snowshoeing adventures
      • Glove inserts are great for those moments when you need some extra dexterity or to cool off without exposing your hands to the cold air.  
    • Footware - Gortex or waterproof shoes with a Gator (inner lining) and warm wool socks
      • Breathability is determined by personal choice
      • What activity are you going to be doing?
        • Your shoes should match your plan (ie: running, hiking, long slow escapade) 
    • DWR (durable water repellant) can wear out over time. Driers will reactivate the repellant. Wash-ins can also reactivate repellents
      • Various other products are available
        • Get some helpful hint from a reputable sporting authority/store 
      • Techwash is great for protecting clothing while putting them through the wash cycle 

  • Fuel for the body
    • Snack as you go
    • Keep snack light and full of quality macronutrients to help you go that extra mile 
    • Put on a warmer layer when you stop to eat
    • Sitting on your backpack to keep yourself off the snow

  1. Use your toes to dig into the snow going up hill
  2. Snowshoes with heel lifts will make going up hill easier
  3. Using poles will make it easier for both uphill and downhill
  4. Find trails using 
  5. Find a group class in your area on snowshoeing and participate
  6. Plan ahead and prepare for winter outdoor safety 
  7. Most of all have fun!!!
    1. Have lots of fun!

Wednesday, November 14, 2012

Heart Health: 11/14/2012

There are many myths about how to maintain and keep your heart healthy. There really isn't one sure-fire way to make sure that your heart remains in good shape, however, exercise and eating right are definite steps in the right direction.

Here are some myths about your heart health.
  1.  Multi-vitamins will decrease the risk of heart attacks and other heart conditions. Not really true. Though you will get some necessary nutritional content from taking vitamins  that might lower your risk somewhat you will not be able to fight the onset of a heart attack with a Flinstone Vitamin.
  2. Youth will protect you from heart attacks. False, heart attacks are actually on the rise for the younger population segment in the US.
  3. You can tell by looking at your location of fat whether or not you are at risk. True and false. It has been shown that creases on the earlobe, fat deposits around the eye, and large masses of visceral fat surrounding the belly are indications that you are at a higher risk for a heart attack, but these are not definite signs that one will happen.
The only true way to help prevent heart attacks is to eat right, lower your cholesterol intake, don't smoke, and get exercise. For more information about myths about heart health please visit CNN. 

Sunday, November 11, 2012

Tabata Madness: 11/11/2012

Tabata is one of the greatest exercise sessions that you can ever put yourself through. It raises your heart rate, builds strength endurance, and increases your post exercise oxygen consumption rate (EPOC). This rise in EPOC can lead to an increase in fat burn and calories burned post exercise. Scott Herman of Scott Herman Fitness leads us through a Tabata session. In his session there are 9 rounds, but in a text book version of Tabata you do 4 exercises  for 20 sec of movement with a 10 sec break 8x with a 1 minute break in between exercises. That sounds like a lot and it is, but you will get the workout of your life. Scott Herman's Tabata isn't textbook, but it is guaranteed to give you a hard workout. You can always modify his version. As with all workouts, no one will call you out on making modifications and making the exercise your own. Have fun and make sure you have a towel and water handy when doing this workout. 


9 rounds
10 seconds of rest
20 seconds of INTENSE exercise

1. Lateral Jump/Cannon Ball (1,3)
2. Push-Up/Lateral Push-Up (2,5)
3. Chin-Up (4,6)
4. Sprint- Outside or Treadmill (7,8,9)

Round 1- Cannonball
Round 2- Lateral Explosive Push-Up
Round 3- Cannonball
Round 4- Chin-Up
Round 5- Lateral Explosive Push-Up
Round 6- Chin-Up
Round 7- Sprint
Round 8- Sprint
Round 9- Sprint


Saturday, November 10, 2012

The Turkish Get-up: 11/10/2012

The Turkish Get-up is probably one of the best total body workouts. It is also probably one one the hardest. In this workout you will perform several different exercises that will enhance your ability to perform the Turkish get-up with skill and confidence. Today's workout spotlight is brought to you by Mark De Grasse of This is day 20 in a series of workouts that are also sure to get you sweaty!

Friday, November 9, 2012

Results: 11/09/2012

Results are slow forming, and for some they never come. When trying to lose weight, build muscle, or tone up you should give it time. Don't give yourself one month to lose 10 lbs! Never give yourself 2 months to gain 5 lbs of muscle mass! Why? You will get discouraged and lose hope if you don't see the results you want. The average person will lose 0.5 - 1 lb of fat per week, and losing more than 2 lbs per week can be dangerous. So before you get discouraged just remember what your goal is and keep your focus forward and your eyes on the road. You will see results if you give it time!!!!! It takes patience!

Sunday, November 4, 2012

Vegan Chocolate-Orange Bundt Cake: 11/04/2012

Susan Voisin has done it again. She has a wonderful pallet for delicious food. Here is a great recipe for any holiday season gathering. It is a vegan recipe that is sure to impress and surprise. Try it for your next holiday party or get together.

Chocolate-Orange Cake 

Chocolate-Orange Cake
1 1/2 cups unbleached flour
1 1/2 cups whole wheat flour (I used white whole wheat)
1 1/2 cups sugar
2 teaspoons baking soda
1 teaspoon salt
1/2 cup cocoa
1 teaspoon cinnamon
3/4 cup soy yogurt
1 teaspoon vanilla
2 tablespoons balsamic vinegar
1 1/2 cups water
1/2 cup fresh orange juice
2 tablespoons grated fresh orange peel

Chocolate Icing:
1/2 cup powdered sugar
1 tablespoon cocoa
2 teaspoons orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed

Orange Icing:
1/2 cup powdered sugar
1 teaspoon orange juice
1/4 teaspoon vanilla extract (or 1/8 tsp. if double strength)
--plus extra orange juice as needed
Spray a Bundt cake pan with non-stick spray and dust it lightly with unsweetened cocoa. Preheat oven to 350F.

Combine the flours, sugar, baking soda, salt, cocoa, and cinnamon in a large mixing bowl. Add the yogurt, vanilla, balsamic vinegar, water, and orange juice. Beat by hand or with a mixer on low speed just until well-combined, about 1-2 minutes. Stir in the grated orange peel, and pour into the prepared pan.

Bake for about 30-40 minutes, until a toothpick inserted in the middle comes out clean. Cool in the pan for 10 minutes and then invert it onto a serving platter and cool completely.

When the cake is cool, make the icings. For each icing, mix the ingredients in separate small bowls. One half teaspoon at a time, stir in enough extra orange juice to make a drizzling consistency. Drizzle the chocolate icing over the cake, wait a few minutes for it to set, and then drizzle the orange icing.

Nutrition information:

Makes 16 servings. With icing, as shown: 198 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 47g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 3g Fiber.

Cake without icing: 167 Calories (kcal); 1g Total Fat; (3% calories from fat); 4g Protein; 39g Carbohydrate; 0mg Cholesterol; 294mg Sodium; 2g Fiber.

You can follow Susan on FaceBook or on her blog Fat Free Vegan Kitchen