October 24, 2011
I recently bought a trap or hex bar for dead lifts at the gym. And, it’s been a big hit with my ladies! Previously, those who did dead lifts either used a large kettlebell, or a standard Olympic bar and plates. Now, we are all using the trap bar for dead lifts and everyone agrees that it is much more comfortable, especially on the back. Of course, this means I need to buy another one. . .
Personally, I’ve always been a little hesitant to dead lift with the bar because I was afraid of tweaking my low back – which had happened in the past a few times. The change in position with the new bar has given me the green light to go heavy. Going heavy and getting stronger will help me stay lean and maybe even lose more body fat. Part of the increase in weight could be mental, but it truly is much better way for me to lift heavy weight off the floor! With the bar, the most I’d lifted was 75kg. Today, I dead lifted 90kg for 5. Woohoo!
Now that I can easily dead lift my own bodyweight, I’m still working on that elusive chin-up. . . some day . . .
October 23, 2011
Suffer on Sunday is back!
I offer a FREE group conditioning class occasionally on Sundays during colder winter months (when I’m free). This is open for any current client and sometimes opens up to guests and/or spouses.
Today we did this….
1:00 on; :30 off
Heavy rope (various)
KB DL or Swings (:30-:60)
KB OH Press or Push press (:30 ea)
Slide board mountain climbers
Med ball throw (various)
3 rounds for a total of 27:00 then we went outside to run some sprints. It was a good workout….and it’s always easier to suffer with friends!
October 7, 2011
Image via Wikipedia
Our group meat order arrived!
A friend owns a gym out in Colorado and told me he places group orders of grass-fed beef for his clients. As a group, they are able to get a better price on high quality meat. What a great idea! Group order . . . convenience of having meat delivered . . . better prices than the grocery store . . . and I’m promoting not only healthy eating, but also a local business. But, how would I find a local supplier?
I first checked online for local farms that raise and sell (retail) grass-fed beef. I also searched vendors for local farmers markets. Coincidently, one of my clients brought me in a brochure from a local restaurant that is known for its great burgers. The brochure was from one of the local suppliers I’d found online. Ney’s Big Sky not only supplies grass-fed beef, but also chicken and eggs . . . they’d deliver to the gym. . . and, we could buy individually, rather than buying a whole side of beef.
Today, several of us had our meat orders delivered to the gym with a variety of beef, chicken, and eggs. The meat was frozen and individually vacuum-wrapped in separate styrofoam coolers. My order included 4 doz. eggs, a beef brisket, a roast, burgers, ground round, steaks, and boneless chicken breast.
Guess what’s for dinner tonight?
October 6, 2011
Peel and dice a butternut squash. Drizzle with olive oil and toss with minced garlic, fresh rosemary, and Penzey’s Mural of Flavor. Roast at 375 degrees until done (about 30 minutes).