I absolutely love to train but I have such a greater appreciation for my training sessions when I’m on the beach, in the sand. It’s always a challenging experience! You need very little equipment for this workout…a few kettlebells, a TRX and a resistance band…and it’s go time! 
Here’s what Sunday’s beach training session looked like…..
Warm-up
Dynamic Exercises and Stretches: hip flexor stretch, neck rotation, side and overhead arm circles, arm swings, shoulder dislocation, overhead squat, dynamic hip flexion, leg swings, ankle circles, hip circles, cat-camel, glute bridge, spinal roll, calf stretch
Broad Jump – 5 sets of 5
superset with
Kettlebell Front Squat – 5 sets of 15 (these where explosive with a 2 sec pause at the bottom. Be sure to keep the core tight and back arched; lead with the chest as you come up without losing the arch in your back. )
Maximal Contraction Walking Lunge -5 sets of 15 (since I’ve been doing these in the sand, my reps have greatly increased)
superset with
Band Good Morning – 5 sets of 20 (I can’t get enough of these …continue reading.
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I just got back from the high school where I coached and taught at for the past 1o years to catch up with an old colleague and friend of mine, who also happens to be the head soccer coach. He had just started practice and the season will be opening up next week so he is trying to condition these boys to be able to last a whole soccer game without ‘petering out.’ For fun, Keith wanted me to challenge these guys a little so I definitely wanted to help out and kept it real simple. I had about 40 high school boys ranging from the age 14-17 and their goal was to keep up with me, doing burpees for minute and when the minute was up, bang out as many full rep push ups as they could…pretty simple, right? Needless to say some dropped out after 15 seconds and there was only one boy left with me in the end. Just ONE!! Really?? I heard a few say, ‘that’s because she’s huge.’ Sorry to say guys, but I’m 5′ 4″, weigh 115 lbs and have a 24 in waist. I don’t think that qualifies me for being huge, but… …continue reading.
You know what the difference between you and me is? I lift hard and heavy, I train. There’s no off-season, no breaks, no halftimes. You think I’m special? You’re right and we are different. Not by the days WE lift but by the days I lift and you DON’T. Yeah, that’s the difference… it’s not the days you see me lift and are impressed, it’s the days you don’t see me lifting. While you sit in bed ‘recovering,’ I’m lifting and training. That’s the difference. So next time you ask, ‘how do you it?’ I simply answer, ‘when you’re not there’.
I do know that training is not easy and sometimes you have to go back to basics to improve performance, increase strength and flexibility, back off from certain exercises and set new goals. For the past few months, I’ve been working on my lower body and I took some time away from the bar and most upper body exercises. I incorporated, as well as, worked on bodyweight, kettlebell and single leg variation exercises to fix and work on my squat form, posture, stretch out my hip flexors, quads and hamstrings, strengthen my glutes and added some extra foam rolling. … …continue reading.
They say no matter how hard you work, there’s always someone, somewhere working harder than you. Guess what… I’m that someone!
I’m back in Jerz and training at Renegade this week. Looking forward to some serious training sessions!
Saturday’s workout looked like this….
Morning Cardio – 40 min
Afternoon Training
Warm Up
Foam Roll – 10 min
Dynamic Exercises
Jumping Jacks x 10
Flings x 10
Overhead and Side Arm Circles x 10
Arm Swings x 10
Spinal Twists x 10
Ankle Circles x 10
Hip Flexion x 10
Overhead Squat x 10
Shoulder Dislocation (with band) x 10
Hamstring & Quad Stretch
Cat/Camel x 10
Bird/Dog x 10
Forward & Backward Hip Circles x 10
Lying Leg Kicks x 10
Glute Bridge x 10
Weighted High Step Up- 4 sets of 10
Superset with
TRX Glute Bridge with Leg Curl- 4 sets of 10
TRX Mountain Climber- 4 sets of 30
Superset with
One Arm Front Plank – 3 sets x 30s (per side)
Prowler Sprints x 8
Superset with
Battling Rope Snaps 5 x 30s… …continue reading.
A late afternoon conditioning session…..
Warm up-15 min power walk
Stretches
Side and Overhead Arm Circles x 10
Standing Hip Circles x 10
Hip Flexion x 10
Overhead squats x 10
Ankle Circles x 10
10 sets-no rest
1a) Walking Lunge x 40 yards
1b) Bodyweight Squat x 10
1c) Sprint x 40 yards
Cool down
Front and side planks and glute bridge
…and with this song on repeat 
. Check
02 – Feels Good (StoneBridge Club Mix) (StoneBridge Club Mix
A workout is 25 percent perspiration and 75 percent determination. Stated another way, it is one part physical exertion and three parts self-discipline. Doing it is easy once you get started.
This is my favorite of all the explosive workouts I have been doing over the past couple weeks. I love the fact that I’m able to train outside during my training sessions! It’s one of the best parts of my day and so invigorating!
Warm Up
-Foam roll – 10 min
-Dynamic Exercises: jumping jacks, flings, seal jumps, overhead and side arm circles, hip flexion, overhead squats, bootstrapper squat, lunges, cat/camel, hip circles, bird/dog, lying leg kicks, planks, glute bridges
1a) High Prowler Sprint – 4 X 40 yds
1b) Walking Lunge – 4 x 40 yds
1c) Medicine Ball Chest Pass – 4 x 6 (If you don’t have a partner use a brick wall like I did )
2a) Parallel Chin Up – 4 x 3
2b) T-Push Up – 4 x 3
2c) Back Extension – 4 x 20 ( I really focused on the glutes here)
3) Jump Rope – 1… …continue reading.
A week left until it’s officially bikini season ladies! If you haven’t stepped your training up a notch yet, it’s definitely time to do so!
I like to change things up every now and then (or maybe more like day to day ), so lately, I’ve been including some extra interval training of 60s of jump roping for 15-20 min. Adding a jump rope to your workout is simple, lightweight, inexpensive, portable and one of the most effective conditioning exercises to do to help build endurance, improve cardiovascular fitness and lose weight. Not to mention, it’s one of the most enjoyable experiences for me as I feel like a I’m a kid again .
Besides sprinting, I like to include some fun conditioning sessions 2-3 times a week. The best part about these workouts are that they require very little accessories and can be done outside on the beach, at the park or even your backyard. Just bring some good, upbeat music and your good to go!
Here’s a fantastic training session I had this weekend. There was no resting between sets to be sure I kept my heart rate up! If you try this one, let me know what you think and don’t forget reps are per side …continue reading.
My last workout we took advantage of the nice weather and headed down to the beach with a few kettlebells. I alternated sprints with an upper body bodyweight exercise and a lower body kettlebell exercise. This is what I ended up doing….
Warm Up-
Dynamic Exercises: jumping jacks, flings, seal jumps, overhead and side arm circles, squats, hip flexion, hip circles, ankle circles
Sprint- 50 yds.
Push Up x 10
20s rest
Sprint- 50 yds.
1 Arm Kettlebell Swing x 10
20s rest
Sprint- 50 yds.
Spider Push Up x 5 (per side)
20s rest
Sprint- 50 yds.
Kettlebell Deep Goblet Squat x 10
20s rest
Sprint- 50 yds.
Hindu Push Up x 10
20s rest
Sprint – 50 yds.
Kettlebell Bootstrapper Squat x 10
20s rest
Sprint – 50 yds.
Scorpion Push Up x 5 (per side)
20s rest
Sprint – 50 yds.
2 Arm Kettlebell Swing x 10
Kettlebell Windmill x 10 (per side)
Cool Down
5 minute walk
So nice to be outside and a great workout with very little equipment needed!
There is nothing more refreshing than drinking the water straight from a coconut and then scooping out the meat when your are finished. So delicious! This is a ritual every week for many as they stroll through the Sunday farmers market .
Since we are living in sunny California, these are not hard to come by and one of the best foods to drink or eat . You can find an abundant supply of these at any raw food restaurant, farmers market or Whole Foods store in the area. There are many health benefits to drinking coconut water and including coconut oil in your diet which you should definitely be aware of.
Here’ s some great info on coconuts from Markus Rothkranz:
“Fresh young coconuts and coconut oil can save your life. Coconut water is identical to human blood plasma. In third world countries it is used as an emergency replacement for IVs. It has strong anti-viral, anti-microbial, anti-yeast and anti-fungal properties. In the Polynesian islands, people used to eat nothing but coconuts, tropical fruits and raw fish. They didn’t get parasites because of the coconut, papaya and papaya seeds in their diet. They also never got fat or had any… …continue reading.
“The quickest way to improve in virtually any endeavour is to work the weakest link.”
After much deliberation, I have decided to go all out and concentrate on my biggest weakness during my next training cycle. I will be training my lower body and glutes three days a week, with three different rep ranges, with a focus on optimal hypertrophy. Upper body will be kept to a minimum in hopes my lower body will have some time to catch up and I will pack on some size back there . I will continue with my fasted morning cardio, adding in a lot more hill sprints, heavy sled drags, prowler pushes and Yoga. I have taken a before picture in which I will share at the end of this training cycle. I can only TRAIN HARD and hope for the best
Wednesday’s workout looked like this:
Warm up
-Foam roll – 10 min
-Dynamic Exercises: jumping jacks, flings, seal jumps, hip flexion, overhead squats, shoulder dislocations, forward lunge, garland, cat/camel, bird/dog, fire hydrants, hip circles, planks (20s), glute bridges
One leg Bench Squat – 3 sets of 20 (was supposed… …continue reading.
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