Warrior Workout

1 mile run 20 burpee box jumps 25 weighted crunches 20 flys 15 burpee box jumps 25 weighted crunches 20 flys 10 burpee box jumps 25 weighted crunches 20 flys 5 burpee box jumps 25 weighted crunches 20 flys

Today’s Boot Camp Workout

4 laps – Jumping Jacks B=50 I=100 Push Ups – B=8 I=12 Oblique Twists (weighted) – B=10/10 I=15/15 Flys on ball – B=10 I=15 Squat Thrust – B=10 I=15 Bent Rows – B=10 I=15 Jump Squats – B=10 I=15 400 meter jog 4 rounds Finish – Hill Climb – B=1 I=2

Warrior Kettlebell Workout

Double kettlebell squats x 15 Kettlebell swings x 20 Kettlebell overhead snatches x 10 each arm Bicycles x 100 Curls x 30 each arm 4 rounds BURN IT UP!!!

Today’s Boot Camp

Warm up: 4 Laps – 1/2 fast interval 100 Jumping Jacks Circuit x 5 Kettlebell Swings x 15 Bicycles x 50 Curl/Extension Combos x 10 Walking Lunges x 10 each leg High Knee Steps x 15 each leg Mule Kicks x 15 each leg Finish: Wall Jumps x 25

Fad diets…

I had to stop following another fitness enthusiast on Twitter yesterday when she made a post about “the cookie diet” and how you could lose 37 pounds in 6 weeks eating these cookies…bullshit. Okay, so maybe you go on the diet and you lose a few pounds, do you stay on that diet forever? NO! […]

Stick With It!

I have trained many people, most of them lose weight, but some of them do not. I have trained people for several months and I have trained people for a couple weeks and I have trained people for a couple days. Out of those people, can you guess which ones lost weight and which ones […]

Keep a Tight Ass

Kettlebells are a wonderful and powerful tool and kettlebell swings are an amazing strength and conditioning exercise. A lot of people get them wrong…even the fitness guru Jillian Michaels has taken flack for poor form. The best part of doing kettlebell work is that you can do it anywhere and you can pack a huge […]


The heat of summer is coming…and you need to be drinking a lot of fluids if you are exercising…and especially if you are doing any type of workout outdoors. Dehydration can cause: Cramps Dizziness Fatigue Heat exhaustion Heat Stroke Not being properly hydrated can also cause your blood to thicken or to actually diminish in […]

Protein after workout

On Tuesday I had a client tell me he ate a canteloupe and a salad almost every night…after working out with me…not good. PROTEIN! Whether you are weight lifting, running, biking, doing MMA or Muay Thai, Crossfit, my Boot Camp or any other type of workout you need protein after! It’s that simple and you […]

Exercise, Food, Schedules and Bipolar

I recently discovered I may be slightly bipolar…something very hard to come to grips with. My therapist friend told me that one thing that I am already doing is regularly exercising. I can only imagine what I would be like if I wasn’t! I was advised to make a schedule, for everything, luckily I work […]