Archive for March, 2016

Another R&R at Kripalu Coming Up: Stay Tuned

Posted in Kripalu, labyrinth, Motivation/Inspiration, Qigong, Stress Relief, Yoga with tags , , on March 31, 2016 by mistransformation

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Followers of my blog will know I went to visit the world-renowned Kripalu Yoga and Health Center in Stockbridge, Massachusetts last August.  I am lucky enough to have another visit booked in a few weeks.  I have been excited to go back ever since I left last year.

I will blog about it after my visit for sure.

The Master’s Hammer & Chisel – Total Body Hammer w/ Sagi Kalev

Posted in Health/Fitness, Review of Product, Workout review with tags , , , on March 13, 2016 by mistransformation

HammerPowerMH&CSK

One of the first sneak peaks we had was Autumn’s Total Body Chisel and now on Beachbody OnDemand we got to taste Sagi’s Total Body Hammer. This is a nice simple set up of basic lifting exercises done in a pyramid format that packs a bit of a punch.

You will need a couple of sets of dumbbells tailored to your needs, a pullup bar or a band if you don’t have one, a bench or a ball if you don’t have a bench.  You can also do the chest exercises on the floor.

The warm up is the same warm up that Sagi does in most of his other Hammer workouts.

There are three rounds total with three separate exercises.  Each round is completed two times.   Each exercise is completed in a pyramid format of 10 reps, 8 reps and then 6 reps. You complete all 3 pyramids before going on to the next exercise.   The second set really allows you to go up in weight if you didn’t get it right the first time (perhaps go down too).

Round One 

Bench Press (10/8/6 reps)

Squat (10/8/6 reps)

Reverse Grip Row (10/8/6 reps)

(remember I said you do this again)

Round Two 

Incline Flys (10/8/6 reps)

Reverse Lunge (you do one leg and get the opposite leg on set two) (10/8/6 reps)

Wide pullups or wide band pulls (10/8/6 reps)

Repeat

Round Three 

Seated Military Press

Split Squat (you do one leg and get the opposite leg on set two) (10/8/6 reps)

Posterior Delt Fly (one arm at a time, getting the other arm on set 2) (10/8/6 reps)

Repeat 

I felt that Sagi’s cool down while still only 3 minutes long, was a bit more thorough than most of Autumn’s which sometimes aren’t even 2 minutes long.

When you get your correct weights, I really feel that this workout can get you winded and by the end you will feel like you got a great workout.  One thing I didn’t like was Sagi picking on the gentleman in the video because of his weight selection.  We all can’t press 70 pounds like Sagi.  I know that’s his Beast persona but I worry someone may go too heavy and rip their shoulder.  So keep that in mind. We aren’t all professional bodybuilders.

Solid 4 out of 5 stars.

SagiMHAC

ICE: Metabolic Total Body w/ Cathe Friedrich Workout DVD Review

Posted in Cathe, Health/Fitness, Review, Workout DVDs, Workout review with tags , , on March 10, 2016 by mistransformation

 

CatheICEMetabolic

Cathe’s latest workout series is ICE.  This stands for Intermediate Conditioning Extreme.  This series is targeted towards the intermediate level exerciser but from what I’ve seen of it, I think that someone at an advanced level would be satisfied as well.

My first review from the series is with the Metabolic Total Body workout. As with most other Cathe workouts you get a lot of bang for your buck.  You get a thorough warm up and cool down, the “regular” workout and a few bonuses as well.  Cathe also gives us many premix choices and even mishmosh mixes.

The Regular Workout  – definitely have a few sets of dumbbells here.  Cathe uses everything from 5s to 15s.  I tried to be a hero the first time out and go heavy but Cathe does high repetitions and moves quickly so I suggest trying the weight level she uses until you find what works for you (maybe you go lighter or maybe you go heavier).  Cathe does mostly compound moves and your heart rate will go up without jumping.

Warm Up – 6:36
Workout – 36:58
Cool Down – 4:19
Total – 47:53

The moves:

Crossback Lunge with Overhead Press

Squat Press

Plie Squat/Upright Row

Front Lunge/Back Row/Fly

Front Swing with Abduction

Lunge Curl and Press

Front Swing with Abduction

Deadlift to Squat

Single Leg Deadlift with Front Raises

Deadrows/Upright Rows/Shrugs

Back Lunge with Rows

Side Lunge Abductions (no weights)

Front Lunge with Figure 8 Row Arms and Elbow to Knee (no weights)

Pushups

Squat, Curl, Press with Tricep Extension

Squat Curl

Lunge Kick Lunge Stand (you do this in the warm up but this time with light weights)

Static Lunge with Tricep Extension

Sumo Squat with Bicep Curl

Dynamic Front Lunge Raises

Rear Lunge, Curl to Press

Front Raise with Rear Delt Pull to Lateral Raise

Squat Twists

Squat Jab

Controlled Slow Elbow to Knee (like a yoga prayer twist)

Stretch

As you can see, this is a lot of great compound movements.  Your butt is going to get a great workout in this one.

The Bonus workouts are:

MUSCLE MELTDOWN – CHEST 
Total Workout – 15:29

Cathe does three sets of pushups, flat chest presses, flat chest flys and then incline presses and flys.  Again, the first time I tried to be a hero and go super heavy but when Cathe said we had 2 more sets of this I just about cried.  My chest was spent on the first set when I went super heavy.  I wondered why she was only using 12 pound dumbbells.

BLIZZARD BLAST
Total Workout – 12:21

Dynamic blast exercises (jumping) mixed with Compound weight movements

This is a nice little HiiT type workout weighted and unweighted.  You better be prepared to do a LOT of air jacks.

ICY CORE 1
Total Workout – 11:00

Cathe is the Queen of Core.  With moves like:  Lying up and overs; Leg chasers; Slow bike maneuvers and Full body breast strokes. Cathe sure can pack a lot of punch in a short time and your abs/core burns in no time.

I like to use the bonuses as one total workout added together.  They are also great for add-ons or for short workouts if you are pressed for time.

Even though this series is targeted towards the intermediate level, I felt challenged just by upping the weight when I needed to.  You really can cater to your own needs.  Probably not great for a beginner, however.

I love Cathe, I love this workout and I surely will come back to it time and time again. I hope to review others in this series soon.

5 out of 5 stars.