Blueberries

The Good, The Bad, & The Ugly Kettlebell Workout 5

Do not wait for your ship to come in- swim out to it. -Author Unknown

"The Good, The Bad, & The Ugly" workout 5

Warmup: Synergy Dynamics

The Good: 5x5 Turkish Get Up

The Bad: R2 M1, M1 rest between sets and rounds Overhead Squats per arm, per weight (2 bells, one medium weight and one ligther, or use dowel)

The Ugly: R3, S45, S45 btwn rds Tasmanian Towel Star Planks- R/L (sub to full plank if unable to perform star plank)

 

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. One of my favorites is made with hemp protein which is great fast digesting protein and good fat. Then I mix in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super packed shake.

After everyone of your workouts and before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health! Transdermal is the best. Find out more information HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 2

There are no secrets to success. It is the result of preparation, hard work, learning from failure. -Colin Powell

“The Good, The Bad, & The Ugly” workout 2

Warmup: Synergy Dynamics

The Good: 4 Min Jerk/ Push Press x 2, 2 Min rest between sets, 1 hand switch

The Bad: 45 sec on/ 15 sec rest Cleans x 10 sets (5 sets each arm, alternate hands every other set) Hi/Lo Windmills x 6 set (3 sets each overhead arm)

The Ugly: 1 Min Dolphins x 3, 30 sec rest between sets

Give this a shot and leave me a comment to let me know how you did and what you thought. After your workout make sure you always drink a solid protein smoothie. Today I made mine with hemp protein which is great fast digesting protein and good fat. Then I mixed in some fresh noni & mangosteen juice, organic blueberries, a banana, and acai berry powder for a super paced shake.

Before you go to bed every night make sure you spray on your Magnesium Oil for faster recovery and energy levels. Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.

The Good, The Bad, & The Ugly Kettlebell Workout 1

So we just wrapped up our "Anti-Batwing Campaign" Kettlebell Fat Blasting theme and started a brand new one I'm naming after my favorite Clint Eastwood movie: "The Good, The Bad, & The Ugly". Check out or first installment below and give it a shot.

It's never too late to be what you might have been. -George Eliot

"The Good, The Bad, & The Ugly" Kettlebell Workout 1

Kettlebell Kamp 031611

Warmup: Synergy Dynamics

The Good: (advanced 1 hand switch, beginners switch on the min) M6 Snatch

The Bad: 15 on/ 15 off x 30 sets- this takes exactly M15 One Arm Thrusters- R/L (alternate every other set, full squat depth- elbow to thigh/knee)

The Ugly: 50x V-Situps (bent knee mod for back issue)

This is a great, great workout and it's so effective too. Leave me a comment and let me know how you did and what you thought. And after a good hearty workout make sure you always drink a solid protein smoothie such as one with hemp protein which is great fast digesting protein and good fat. Mix in some coconut oil, fresh organic blueberries or mango and acai berry powder for a super paced shake.

After your shake definitely make sure you spray on your Magnesium Oil for faster recovery and energy levels.  Here's what I personally use and have seen the best results:

Mahler's Aggressive Strength - MikeMahler.com Free Shipping On All Orders (US only)

Why Take Magnesium Oil? It directly helps support hormone production, increase energy, reduce muscle soreness, lose stomach fat, helps you sleep better at night, and ramp up heart health!  Transdermal is the best. Find out more information HERE.

Beyond Nutrition Green Smoothie

This holiday season was A LOT of fun and A LOT of eating. In fact when you take away allllllllllllll the sugary foods I've eaten my meals aren't really that bad at all. Plug back in the goodies and "Whoops there goes another rubber tree"! My belly was literally bursting at the seams, but it felt great... I actually need to put a little more meat on my bones. Well after the dust is settled it's definitely time to get back in gear and flush out everything that tasted so good goin in. I know that if I'm in that boat I'm sure you are too so please allow me to help you a bit with what really works for me. Here's the green smoothie that I'm currently making...

Beyond Nutrition Green Smoothie = water base + fruit + leafy greens + veggies + special ingredients

Water Base 1-1/2 cups of filtered Water

Fruit To Take Over The Flavor 1 whole Apple; OR 3/4 cup of Blueberries; OR 1 cup of Fresh Pineapple

Leafy Greens 2-3 Kale stalks 1 Radish with stalk and leaves

Veggies 1-2 full Carrots (I like the rainbow carrots- red, purple, white, yellow, orange) 5-6 Half Asparagus stalks

Special Ingredients 1 teaspoon of Fresh Organic Ground Cinnamon

Seriously this is beyond nutrition right here! Here's my exact method to purge everything ungodly and naughty right out of your body so that the bad stuff doesn't stand a chance...

Beyond Nutrition Green Smoothie Method I start EVERY evening meal with this little green blend, fill it up to about 10oz, and make sure I never go a day without it. By doing that you shuttle in the nutrients and since it goes before all meals you engage your body's enzymes to better digest all other more aggressive foods such as meats, fats, etc. Often times I drink this smoothie first and then wait about 30 minutes to allow it to work its magic before continuing on to the next course. Most of my days I practice Intermediate Fasting and don't eat any food(water & tea of course during the day) until the evening, but if you're not into that this Green Machine will still do the trick for you too.

Enjoy!

30 Day Challenge: "Christmas Colors" PART 1

Typically each month at Synergy Kettlebell Training we usually have one 30 Day Challenge that is nutritionally based to push us beyond our comfort zones and out of complacency so that we can get healthier. During the month of December we're gonna be doing something special. We're gonna be having not 1, but 2 Challenges. I'm excited! Are you excited? I'm excited!! YES!!! Here's how it's gonna work...

From the 1st to the 15th we'll be selecting 2 days each week where we totally cleanse our bodies. The cleanse can either be a juiced or smoothie days or complete water fast on those days. Whatever works with your schedule and abilities do that one. I personally prefer the water fast days where I don't eat anything at all and just drink water or tea. That will give you the best results. If that's not you then do the juice or smoothie. Now by juice I mean real juice that's fresh squeezed by you using a juicer or smoothie blended fresh by you with your blender.

Here's 3 Very Simple & Tasty Red and Green Christmas Smoothies recipes for you:

3 Very Simple & Tasty Red Christmas Smoothies
1. Half Cup of Fresh Organic Pineapple
1/4 of a beet
1/2 leaf of kale
1/2-1 full carrot
2. 4-6 Strawberries
Small handful of spinach
1/4 Apple
1/2-1 full carrot
1/2-1 radish with root
3. 1 Whole Apple
1 Banana
1/4 of a beet
1/4 teaspoon size of fresh Ginger root
Small handful of fresh blueberries

Note 1: I use my Vitamix and it tears everything right up. Make sure you don't "over beet" LOL cause it will take over the flavor. Follow as the recipe suggests.  Nothing needs to be peeled. What I do is cut things up into easy to manage(for the blender) chunks and then blend away. :) Note 2: Don't be alarmed if your stool is redish. The beets do this. The first time it happened to me I thought I had a problem cause it looks bloody, but be rest assured it's A-OKAY. Beets are amazing for detoxing the liver.

3 Very Simple & Tasty Green Christmas Smoothies
1. 1/2 Apple
1/2 leaf of kale
Small handful of spinach
1/4 teaspoon size of fresh Ginger root
1/4 of a cucumber or 10 marshmallows - Just Kidding!
2. 2 Celery Stalks
handful of mixed baby greens
1/2-1 full carrot
Half Cup of Fresh Organic Pineapple
Optional, but recommended: 1/4 of a cucumber
3. 1 Banana
1/2-1 an orange
1/2-1 full carrot
1/2 leaf of kale
Optional, but recommended: 1/4 of a cucumber
As I mentioned, we're gonna have 2 Challenges this month and I'll reveal the 2nd one as we get closer. That one will run from the 16th to the end of the year. Keep an eye out and enjoy your cleanse days. They really work great to give a lot of energy and honestly aren't as bad as you probably would think.
Keep in mind that a challenge is intended to push you and make you do things you normally would not to improve the person you are both physically AND mentally.

30 Day Challenge: 3 Very Simple & Tasty Red & Green Christmas Smoothies

[youtube:http://www.youtube.com/watch?v=c8RTAZijDoY]

Here's our protocol: From now until the end of the year we're doing 2 smoothie fasts a week with each of those days being on Tuesday and Thursdays. You drink one of the smoothies during the day and the other in the evening. Only have 2 smoothies each of those 2 smoothie fast days and one will be red and the other green. What these smoothies and fast days will do is detox your body, facilitate fat loss, and spike your energy levels up immensely. You'll actually be shocked, if you do these Christmas Smoothie fast days right, how much energy you get. If you've been eating a lot of processed food and grain carbs for a long time your body may even feel a bit weird because of how well this works, but never fear cause that means it's doing its job.

Because Christmas Eve is on a Thursday and I'm sure you're gonna wanna eat some gooooood food we're starting on Thursday, December 10th and then for next week you can do it on Monday and Wednesday if your Christmas Eve schedule doesn't allow you to do it then. Outside of the smoothies drink at least half your bodyweight in ounces of water and then an extra 20 ounces minimum when you workout.

Ok so as promised here's the 3 Very Simple & Tasty Red and Green Christmas Smoothies.

3 Very Simple & Tasty Red Christmas Smoothies
1. Half Cup of Fresh Organic Pineapple
1/4 of a beet
1/2 leaf of kale
1/2-1 full carrot
2. 4-6 Strawberries
Small handful of spinach
1/4 Apple
1/2-1 full carrot
1/2-1 radish with root
3. 1 Whole Apple
1 Banana
1/4 of a beet
1/4 teaspoon size of fresh Ginger root
Small handful of fresh blueberries

Note 1: I use my Vitamix and it tears everything right up. Make sure you don't "over beet" LOL cause it will take over the flavor. Follow as the recipe suggests.  Nothing needs to be peeled. What I do is cut things up into easy to manage(for the blender) chunks and then blend away. :) Note 2: Don't be alarmed if your stool is redish. The beets do this. The first time it happened to me I thought I had a problem cause it looks bloody, but be rest assured it's A-OKAY. Beets are amazing for detoxing the liver.

3 Very Simple & Tasty Green Christmas Smoothies
1. 1/2 Apple
1/2 leaf of kale
Small handful of spinach
1/4 teaspoon size of fresh Ginger root
1/4 of a cucumber or 10 marshmallows - Just Kidding!
2. 2 Celery Stalks
handful of mixed baby greens
1/2-1 full carrot
Half Cup of Fresh Organic Pineapple
Optional, but recommended: 1/4 of a cucumber
3. 1 Banana
1/2-1 an orange
1/2-1 full carrot
1/2 leaf of kale
Optional, but recommended: 1/4 of a cucumber