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The Master’s Hammer & Chisel Iso Speed Hammer w/ Sagi Kalev Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Workout review with tags , , on November 16, 2015 by mistransformation



We’re getting closer to the release of The Master’s Hammer & Chisel Beachbody program and in addition to Autumn Calabrese’s Total Body Chisel workout, Iso Speed Hammer is the other sneak peak that is currently available on Beachbody On Demand before the December release.

For this workout you will need a variety of dumbbells, a pullup bar (can modify if you don’t have one), bench or ball (again, can modify), a band (can modify w/ dumbbells).

This offering is a short workout at 23 minutes but don’t let that fool you, Sagi hits on just about every body part in that time and it really packs a punch.

The set up is 11 moves rotating between upper and lower body completing 10 reps with 3 placement breakdowns (this is the iso) and then 10 reps of the same move done very quickly.  Knowing this, you will want to adjust your weights accordingly because you don’t get a break in between the sets of slower/fast reps to grab lighter weights and if you have weights that are too heavy you could injure yourself going fast.

The ten movements consist of pushups, iso lunges (L/R), pullup, deadlift, side lateral raises, sumo squat, cross band raises, pistol squat (L/R), bicep curls at a 60 degree angle, calves and finally triceps kickbacks with a twist.

I find that Sagi is a likable trainer.  Even though he’s lifted a pound or two in his life he has the personality that seems like he could be your friend.  He also is very funny.

Even though this workout is short I felt the little oomph that I felt was lacking in Autumn’s workout.  I liked breaking down the movement and then going fast for 10 reps.

My only complaint is that I wish the warm up and cool down were a bit more thorough.   I give this workout 4 out of 5 stars.


The Master’s Hammer & Chisel Total Body Chisel with Autumn Calabrese Workout Review

Posted in Health/Fitness, Motivation/Inspiration, Review, Review of Product, Workout review with tags , , , on October 25, 2015 by mistransformation


As I’m sure you Beachbody aficionados know, the program The Master’s Hammer & Chisel with Autumn Calabrese (21 Day Fix) and Sagi Kalev (Body Beast) will be released in December.  Beachbody OnDemand has sneak peaks of two workouts from this system.  I have tried them both and today I am reviewing the Total Body Chisel workout.

For this workout you will need some moderate to heavy dumbbells depending on your ability.  You will also need a bench if you have one available.  If you don’t have a bench you can use an exercise ball and a high step (or do the modifications shown in the workout).

This workout is roughly 36 minutes in length. The setup is 3 circuits of 3 moves with 10 repetitions completed for 3 rounds. Rest is between circuits.

There is a very short warm up of dynamic stretching.

Circuit one consists of a squat, a chest press (w/ bench or ball or floor) and reverse grip row.

Circuit two consists of a back lunge (Right/Left), chest fly and dumbbell pullovers.

Circuit three consists of bench step up to crossover lunge (Right/Left – modification shown in workout), angled biceps curls and triceps bench dips (or floor).

After all of the circuits there is a short cool down/stretch.  A little too short for my taste but I always take some extra time to stretch on my own.

As you can see, the workout isn’t rocket science.  Pretty basic moves that you see in most other lifting workouts.  What you do get with this workout is Autumn’s motivation and technique guidance.  If it weren’t for that, I probably wouldn’t keep doing the workout but I do keep going back to it and increasing my weights as Autumn instructs.

I really hope that the rest of Hammer & Chisel aren’t as basic as this. I’m hoping there is some excitement that they just aren’t showing us yet.

I would give this 3 1/2 out of 5 stars because of the short warm up and cool down and because I just need a little extra oomph for my workouts. Something to make it different and stand out from the others.

Watkins Glen State Park Gorge Trail, Watkins Glen, NY – September 23, 2015

Posted in Uncategorized on October 9, 2015 by mistransformation

I did a lot of hiking this summer.  Below is video from one of my adventures.

My Summer Vacation at the Kripalu Center For Yoga & Health Part 3

Posted in Health/Fitness, hiking, Kripalu, labyrinth, Motivation/Inspiration, Qigong, Review, Review of Product, Stress Relief, Yoga on September 21, 2015 by mistransformation


Friday, our first day at Kripalu, we unpacked our things and organized them meeting a few of the women that were already unpacked and staying in the same room (there would be 8 of us total).  After getting organized, Josie took me on a tour of the facility since she is very knowledgeable about Kripalu.  This was her 7th stay at the center.  Next it was time for dinner. The cafeteria at Kripalu is amply air-conditioned and large enough to accommodate a large number of people.  You do not have to specifically eat there though. There are a few other rooms you may go to if you don’t like a crowded cafeteria or you may even choose to take your meal outside to the front terrace and enjoy the view.  The cafeteria offers a buffet for vegetarians, non-vegetarians and also a Buddha bar.

After dinner, Josie and I went off to do our own thing. She went to her teacher training class and I went to Kripalu orientation which was very helpful for people who had never been to the facility and needed to know about proper Kripalu etiquette.  Next I went on to enjoy the most divine yoga nidra class.  The teacher, Jennifer Reis was very warm and calming and we even had some rain falling outside as a natural sound effect.  Some people were so relaxed I heard some snoring and there were a few that were still lying on the floor when everyone else was getting up to leave class.  After class, I took a quick shower (the showers are equipped with their own shampoo, conditioner and shower gel) and went off to the Sun Room Lounge to read my book before going to bed.  (It is lights out at 10 pm and I am not ready to sleep at that time.)  The top bunk I had to sleep in took me back to my childhood at the family camp.  It had been years since I was in a bunk bed.

I was up bright and early for the 6:00 am Kripalu yoga class and chose the intermediate class.  This class was just enough movement to be invigorating in the morning to catch some energy for the day.  After class I had worked up an appetite. Breakfast is a real treat at Kripalu. Breakfast is always silent if you choose to eat in the cafeteria.  They have a variety of hot cereal and good gluten free breads that you can put some yummy natural peanut butter and a variety of jellies on.   After breakfast I went to explore the labyrinth.  I did a nice walking meditation and then stopped at the Buddha and gave him an offering.

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After the labyrinth, I took a short hike on the trail east of the Shadowbrook building (that’s the name of the main facility).

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After my hike, I went off to spend quality time at beautiful Lake Mahkeenac.  The lake is a 15 to 20 minute walk from the main facility down to the private beach area of Kripalu.  It was quiet and peaceful.  I put on some Krishna Das and meditated out in the sun.

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After all of that work, my stomach started growling ferociously and I walked back for lunch and then took the outdoor meditation class taking place in the large tent to the east of the Shadowbrook building.  The teacher was Ken Nelson.  He talked a bit about meditation, did some breathing awareness exercises and then we did a 20 minute sit to this gorgeous view:


The weather was spectacular for most of the day and I really wasn’t keen on spending it inside so I walked around and explored the grounds some more.  I found a few other interesting gems in the process.


As I was enjoying the grounds of Kripalu I noticed that dark clouds were beginning to collect in the sky. This was not a good sign because I had a 6:00 p.m. guided Kayaking activity that I had pre-registered for.  Even though it wasn’t looking too promising I decided to get my things in order to kayak and take the walk down to the lake.  The leaders for the activity were already beginning to put some of the kayaks away although they assured us that they didn’t cancel yet.  It wasn’t too long after my arrival that we started to hear thunder and eventually the activity had to be cancelled.  I hauled butt to make it back to Shadowbrook and I made it just in time because a strong storm passed through.  When it was all over, it left us with a beautiful rainbow:


After dinner I enjoyed the Rest and Unwind Yoga class and was lucky enough to catch the tail end of the Maggie & Hannah concert which I enjoyed immensely.  I then found some quiet space to read before going off to bed.

On Sunday, my final day of the retreat, I woke up at 6:00 am for the Gentle yoga class which was a really great class to wake up with after all of the activity I did the day before.  The leader used sound healing and mantra in her practice.  After silent breakfast I went off to do a bit more exploring of the grounds until the Qigong on the Lawn class.  Qigong was lead once again by Ken Nelson.  He seemed very knowledgeable and the practice was quite enjoyable.  We got to watch the mist rise until the sun burned it off unveiling a beautiful view of the Stockbridge Bowl.
After Qigong on the Lawn, I met up w/ Josie again.  We packed up our things ,put them in the luggage room, and went off to eat lunch and then sadly we left the facility.  Although my time felt a bit rushed, that’s the nature of a weekend R&R Retreat at Kripalu.  Any inconveniences I was worried about in the beginning were outweighed by all of the good things at Kripalu.  I thought everything was spectacular and I really loved my time and hope to revisit again someday.

My Summer Vacation at the Kripalu Center For Yoga & Health Part 2

Posted in Health/Fitness, Kripalu, Review, Stress Relief, Yoga on September 13, 2015 by mistransformation


While the summer seemed to fly by, the time from when I told Josie that I wanted to ride along with her until it was time to leave seemed to take forever.  I did my research of the facility online and read reviews of others who had visited.  While over 75% of the reviews were positive, there were a few things from the negative reviews that bothered me.  (1) Sharing a room with others (although there are private rooms available, the most economic choice is to go with a dorm room; (2) Sharing bathroom/shower facilities (the term “vacation” usually doesn’t conjure up thoughts of dragging shampoo and other necessities to a bathroom down the hall); and (3) No A/C in dorm rooms and some other rooms in the facility (Kripalu was originally a Jesuit monk seminary making the facility bare bones).    I contacted Kripalu about not having A/C in the dorm room, especially in the summer, and they assured me that the Berkshires (the mountain range where Kripalu is located) are very cool at night and each visitor is provided with box fans for the dorm rooms.    This eased my mind a bit.

Before I knew it, Josie and I were embarking on the 5 hour drive from Williamsport, PA, to Stockbridge, MA.  It was an interesting drive with some absolutely stunning scenery along the way.  From the mountains in Northeastern Pennsylvania, to a peak of the outer edge of the Catskill Mountains in New York, until we finally arrived in the Berkshires in Lenox, MA, and Kripalu in neighboring Stockbridge.
Before arriving at the facility, Josie made a quick stop at Olivia’s Overlook, a grand view of the “Stockbridge Bowl” that Kripalu is a part of.
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My excitement began to grow knowing that we were so close to Kripalu.  Then we saw the actual entrance sign and I had to grab a picture.  Pulling into the parking lot a Kripalu you got the sense that this was a very busy weekend for the yoga center.  Most parking spaces were already taken and people were already out bustling.
The view of Kripalu Yoga and Health Center is a grand view in and of itself.  The building is impressively large.  The word “institution” is the first thing that comes to mind; a grand majestic institution.  That is not surprising since the facility was originally a Jesuit monk seminary (built in 1957) and later a yoga cult.  If you go back over 100 years, before this institution was built, a grand mansion sat on the premises.  There is a very rich history if you take the time to look into it (Google it.  It’s worth it!).
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After the cardio inducing walk up the hill from the parking lot to the front entrance of Kripalu, we made our way to the registration area for our welcome packet, name tag, schedule and room card key.  Josie and I were very lucky that the rooms we got were located on the first and main floor.  We were not so lucky that in the room we would be staying, only top bunks were available.  I’ll talk more about my classes and the rest of my visit in Part 3.
I am sorry I do not have more pictures of the inside of the facility.  Electronic devices are frowned upon and it is prohibited to take pictures of the other participants so I just shied away from even coming close to offending anyone by taking a picture of them.  You can try if you would like to see more of the facility.

My Summer Vacation at the Kripalu Center For Yoga & Health Part 1

Posted in Health/Fitness, Kripalu, Review, Stress Relief, Yoga on September 1, 2015 by mistransformation

Followers of MisTransformation know by now that I love my yoga.  For the past few years my summer vacations have involved yoga in some form or another whether it was yoga on the beach in Ocean City, Maryland, or attending the Finger Lakes Yoga Festival in Ithaca, New York, two years in a row.  I have been looking for something deeper to enrich my yoga practice.  I would like to do a yoga retreat in Costa Rica but I just can’t afford the expense at the moment. I also like the idea of going to one of the larger yoga festivals out in Colorado or California but again, I just can’t swing that expense right now either.  That is where Kripalu Center for Yoga & Health (Kripalu) comes into play.

One of my yoga teachers, Josie, had been to Kripalu numerous times. She has talked about how much she loves it and how great the facility is.  Josie gives credit to Kripalu as giving her her start in the world of yoga.  I was definitely intrigued and curious to find out what Kripalu was all about. It sounded like something I would love.  Josie always has Kripalu magazines available at the yoga studio and I always pick up the current month’s copy to read.  The programs all sound interesting and enjoyable.  There are many to choose from and Kripalu isn’t just for yoga aficionados but there is something for a wide range of people.  Categories include Health & Wellness; Fitness & Outdoors; Self-Discovery; Spiritual Practice; events for families; events for women only; events for men only; children’s events; yoga teacher training; school of ayurveda; an R&R retreat package and for an added fee healing arts options.

The cost of Kripalu seemed pretty reasonable to me but the only problem was that it is in Stockbridge, Massachusetts which is at least 6 hours away from where I live and I don’t really like to drive that far by myself.  One day in the spring during class Josie announced that she was going to be attending a teacher training program at Kripalu in the summer and if anyone wanted to check out what programs were going on that weekend they could ride along with her if they were interested.  That sounded right up my alley. I checked out the programs and I liked the idea of an R&R Retreat.  It give you the option to create your own personal experience at Kripalu.  They have classes and programs offered to those doing an R&R Retreat and you can choose to attend them or not.  You could choose to spend your time at the lake if you wanted, reading in the quiet room or exploring the grounds.  The time is yours to do as you please.

I decided I wanted to go and I told Josie I was interested in going along with her in August.  I explained that I couldn’t drive myself that far and she agreed that I could ride along.

I will detail my actual experience in Part 2 of My Summer Vacation at the Kripalu Center For Yoga & Health.

COMING SOON: My Visit to Kripalu

Posted in Uncategorized on August 31, 2015 by mistransformation

I’m sorry I’ve been absent but I’ve been busy enjoying the summer.  I will soon have a post about my visit to Kripalu Yoga and Health Center in Stockbridge, MA.


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