SUMMER'S HERE!!--food log alert!!BEEP

Yeah, the days get SHORTER...but that's not till...
TOMORROW!!--
so dig a repeat of my ramblings on how being
accountable for what goes IN can help you with what
hangs OUT..(click HERE..)
Make it the best Summer ever!!
..PS:CHESTER says"please subscribe to our
you tube channel?--it's HOT out here!!"........

climb every MOUNTAIN

,......for stronger ABDOMINALS,that is!
A FREE 'report should be ready to download
by next week,,,,in the interim here's the
mountain-du-joir:

Guest post:PLANKS !!! Jennifer Hintenberger:

I love Jennifer's videos:
Gotta love the work ethic,and the great
camera placement on those KB workouts!!-
Here's Jen:

--Using combinations of planks is a great way to build endurance in the abdominals, back and stabilizers. Developing core strength is critical as the core is the platform for every other functional movement. To improve strength in push-ups, deadlifts, squats, rows, presses, etc it is essential to have solid abdominal and back muscles with endurance to safely support the movement.


The side plank is a static exercise used to strengthen the abdominals, back and shoulders. Compared to a plank on both hands or forearms, the side plank places more of the load on the oblique muscles. You will feel the obliques (side of your stomach) closest to the ground firing to lift the hips and fight the gravity that is trying to force your body toward the ground. This is one benefit of combining side planks with other variations of planks such as mountain climbers and marching planks (as shown in the video) – not to mention the development of strong shoulder stabilizers. Training these movements together will create BALANCE in your abdominal and lower back muscles

She was kind enough to share this video:(link to her you tube channel for more!!)

B-1 + Birthday workout

SO:
Made it!!

No lighter fluid needed!!

Here's what i did for my birthday--check out the
great workouts from Turbulence Training:something for everyone..
This is a great example of a "depletion" workout,where we
want to force a LOT of effort over a workout by using
insufficient recovery periods between moves/circuits:
"as little rest as possible"--to wit:
30" each move,non-stop,for 4 rounds,'though you could take it to
20 mins.for  different capacity workout.

Doing a JERK set with 2 bags of Kingsford characol briquettes(40 lbs)
seemed like a nice way to finish things off,what with BBQ season here..
The moves:
(KB swings,pushups/plank,goblet squat,mountain climbers,split lunges)

B-3:KETTLEBELLS!!!..("don't tell my PT!!)

Yeah,I know,i have been testing the hip
pretty solid for a week now,but with only hours left to B-day,i had
to take it to the'platform:
So great to see Mike,Kimmy and Sherry again,to suck in the chalk dust
and hit it!!

*l/c PP 4'-2mph-10rpm-16kg
*1/2 SN 4'-2mph-14-16rpm-12kg
*JERK 2'-1mph-8rpm-20kg
(1' rest btw lifts=AKC level 11?)
Technique was not what tonight was about--
staring down the "fear factor" with maturity and conviction was..
..I will,of course,continue my PT and my training,while exploring the
addition of somatic rehab protacols to keep me challenged!!

B-4:the "THOR-LITE" finisher...

As promised,evidence that you don't need to spend a lotta $$$ on therapy,if you have a tire and
something to smash it with!!
My hip still inhibits my ROM,but,you get the idea..20"ON/10" REST X 8 rounds=
Visions of Col. Kurtz...
Lots of core power,rotation+ flexion,and a good meta--boost..

"Never get off the BOAT!!"

10-Minute Intense Interval Calorie Challenge

10-Minute Intense Interval Calorie Challenge
Craig Ballantyne has always been one of the guys i trust to share great fitness content..
As I have been using some similar training ideas this past training cycle in an effort to explore
how specific types of workouts can impact hormones,i thought i'd share a recent 'post frm his
page for you...
Enjoy!!

B-5 and counting!!!

So,it's down to the last 4 workouts...and i feel good,i knew that i would now:
Check this mash up-all the same workout,done on my "fasting"day,in an effort to jack even more
fat-burn than usual.
The take-home is:use tabatas and complexes with minimum rest to keep the fat fires burning..
Include a:
-push
-pull
-flexion
-extension
Here i work for both time and count(20/10 AND total # reps each exercise,for 3 rounds)
PS:
I love smashing a tire as a alternative "finisher" to KB work!!(ask me to post a vid?-i will!)
Next post will discuss the theory behind both
Lactic Acid training and Metabolic workouts,with props to those who inspird ME,so check back here
tomorrow?