20 Minute “Revenge Body” Workout

If you haven’t seen pictures or promo commercials for Khloe Kardashian’s newest reality series about her slimmer, stronger body, you are either really lucky (I am being entirely serious) or you don’t have cable/satellite TV, you avoid the magazines at the checkout lines, and you don’t use your computer for any social media at all.  Hmmm

Regardless, there is a new wave in fitness that is touting a faster and heavier workout regimen meant to sculpt muscle and burn the fat we girls all hate.  One of the trainers who worked with Khloe Kardashian shared her workout with Shape Magazine and even provided a video (click on the link below) to help keep those of us brave enough to give it a try from doing it wrong and getting hurt.

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Lacey Stone’s 20 Minute Revenge Body Workout 

How it works: Perform all six exercises in a row, then repeat two more times. (This is what Stone calls a ‘Max Monster Set’). Take up to 2 minutes of rest during the workout, either in the middle or at the end.

You will need: An aerobic stepper with risers, one 30-pound dumbbell, and one 20-pound dumbbell (“If you feel you can do more reps—the weight isn’t heavy enough!,” Stone says.)

1. Bench Press with Leg Lift 

Laying on a weight bench with a 30-pound dumbbell in your right hand and your knees at a 90-degree angle, simultaneously lift your left leg up and perform a dumbbell press, reaching your right arm towards your ankle at the top. Perform 10 reps on each side.

2. Alternating Reverse Lunge 

backward-lungeWith your feet shoulder-width apart and a 30 to 35-pound dumbbell in each hand, step your left leg back to come into a lunge position going as low as you can to bring your right thigh parallel to the ground, while making sure to keep your right knee over your right ankle. Push off your toes to come back to starting position. Perform 10 reps on each side.

3. Plank Row 

plank-row-with-db_2Start in a plank position with your upper body elevated on a bench and your feet a bit wider than hip-distance apart. With a 20-pound dumbbell in your right hand, perform a row, lifting your elbow up towards the ceiling as you keep your core tight and glutes engaged. Perform 12 reps on each side. 

4. Speed In and Outs

speedupoversBegin standing with both feet on the riser, then step each foot off and back on as quickly as you can. Perform AMRAP for 1 minute (30 seconds leading with right leg and 30 seconds leading with left leg).

5. Reverse Lunge with Shoulder Press 

1103-lunge-to-pressBegin with both feet on the riser, and a 20-pound dumbbell in your right hand. Perform a shoulder press, then bring your right foot back to perform a reverse lunge. Perform 10 reps on each side.

6. Biceps/Triceps Combo 

Using 20-pound dumbbells, perform 10 bicep curls, then immediately begin triceps dips using the stepper, performing AMRAP for 1 minute. 

 

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Bob Harper “Biggest Loser Trainer” Suffers Massive Heart Attack

bob-harper-20728663-1-402That one of the fittest men in America can suffer a heart attack so severe that he remains unconscious for two whole days following should scare the shit out of everyone reading.

“NEW YORK (AP) — Fitness trainer and host of NBC’s “Biggest Loser” Bob Harper says he is recovering from a serious heart attack that left him unconscious for two days.

Harper tells TMZ he was working out in a gym in New York City this month when he collapsed. He says a doctor who also was in the gym performed CPR on him.

The 51-year-old Harper says he spent eight days in a New York hospital and has not yet been cleared to fly home to Los Angeles.

Harper has been a fixture on all 17 seasons of “The Biggest Loser.” He served as a trainer on the show from 2004 to 2015. He took over as host of the reality weight loss program last year.”

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Learn CPR and make sure those around you and the gym you go to are equipped with the tools to save you should you, God forbid, or someone you love, suffer the same scary fate while exercising.  Obviously call 911 first (not 999 like this UK graphic shows).

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Pairing TRX Straps With My Workout Foe, The Kettlebell

TRX, for anyone who is unfamiliar with the workout system, is a highly effective body weight training system using only straps to perform a whole body workout.  TRX was developed by the Navy Seals, who couldn’t tote a gym with them into the secret places they were sent.  I am convinced that they only shared it with the public to prove what wusses we regular people are.

Like anyone who works out, I get bored doing the same thing day after day, so I change up my routine.  I rotate PiYo, Rowing Machine, Kettlebells, TRX Rip Trainer and TRX Straps, but the TRX and I, because it kicks my ass, have a particularly rocky relationship. 😉 HMMM

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Today I came across a trainer in Colorado using a few moves I haven’t tried, combining the TRX with my other workout foe, that Bitch, the Kettlebell.  You think I’m being facetious, but have YOU tried to rise from a sitting position (or up from the toilet, especially an old school low one) the day after doing kettle bell figure 8’s?  Laugh now, but you’ll agree with me the day after 3 sets of 30 with a 15 lb Kettlebell, trust me.

TRX Single Leg Front Squat with Core Cross-overimg_71681-300x300

  • Position one foot in the strap.
  • Begin standing with your arms out at your sides.
  • As you come into a squat (pay attention to your alignment – be sure the knee isn’t coming in front of the toes), cross your right arm in front of you to touch your left foot.
  • Allow your back leg to bend slightly as you come down.
  • Repeat for 15, then switch sides

Kettlebell Row with TRX Single Leg Squat

  • Position one foot in the strap scissored out to your side.
  • Begin in a single leg squat holding a kettlebell with two hands.
  • As you straighten your standing leg, bring the kettlebell up to a row.
  • Keep the leg in the TRX straight as you lift and lower, and maintain a flat back.
  • Keep your chest lifted when you’re holding the kettlebell and squeeze your shoulder blades together as you come up into the row.
  • Modify this by doing it without the kettlebell until you feel comfortable with the extra weight.

TRX Bicycle Straddle Combo

  • Both feet in the straps, lay on your back.
  • Lift your hips and engage your core without arching your back.
  • Do 1 bicycle pull in with each leg followed by abduction (legs apart).
  • Return to beginning and repeat.
  • Do 15 of that series in a row

Twenty minutes of cardio (mine will be on the rowing machine) plus three sets of this circuit and you should be a quivering mess like I was.  If you aren’t then you are in much better shape than I am and need to add a heavier Kettlebell and more reps then tell me how standing up from sitting on that toilet feels. 😉

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Buyer Beware!

kobe-bryant-final-game-shoesMy birthday and Christmas are three days apart so my husband just usually asks me what I want.  Last year it was power tools so I could work on projects.  This year I wanted a new pair of basketball shoes, a pair of Kobe XI’s to be exact.  I wasn’t even being particularly picky about the color, although I really love the black and gold ones he wore in his very last game.  I didn’t think it was too much to ask.

I love shoes.  Anyone who knows me knows that.  I love my sneakers but have dozens of pair of cowboy boots, hiking boots, heeled and riding boots, strappy high heels, fancy pumps, wedges, sandals, fancy flip flops, and other girly shoes that are outfit specific. Sometimes that leads me to make impulsive buys.  I have learned my lesson after this doozy!

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  • In November I found a “too-good-to-be-true” website  that advertised they had Pink Kobe and Jordan basketball shoes in stock, so I immediately ordered a pair of bright pink Air Jordan basketball shoes in my size & anxiously awaited their arrival.
  • I waited and waited but they never came.
  • Finally, two weeks later I received an email in broken English (they claimed to be in the UK) telling me that the shoe I ordered wasn’t available, advising me to choose one of the shoes they’d pasted into the email (different style and awful colors) or one from their website, and they’d ship that instead.
  • I had wanted that specific shoe.  No shoes on their site (that I liked) were available in my size.  I advised them of situation and requested a refund.  Another week passed.
  • An email received from a new address shoes@custom-lists-service.com hmmm, that’s not jordan2u.com
  • If I want a refund I only get 70%.  WTF?  Nowhere on the site (I read every term and condition) or on my receipt does it say that!
  • Grudgingly I choose a pink Nike running shoe in a style I’ve worn before.
  • Another email, another shoe unavailable, another, “If I want a refund I only get 70%” email.  Anyone else feel like they’re on a hamster wheel?
  • I went to their live chat in hopes of getting out of email Hell, only to state my problem and see the notification that, “A support staff member has joined the chat,” and then I sat and waited…It’s been an hour and 25 minutes now and I am still waiting for a response.
  • There isn’t a way for me to post a review to their site, although there are many (with the same shared poor use of English) reviews, or I would!

Needless to say, I have not agreed to accept the 70% refund!  I am calling my bank tomorrow to let them know of the situation so that I can dispute the charge and have them refund it to me.  But let this serve as a warning to all:  Do not, under any circumstances, buy shoes from http://www.jordan2u.com/

I did get a pair of Kobe’s for my birthday. 🙂  They weren’t the black and gold ones but they were shipped from the United States, they fit and there were no customer service nightmares with them.  There’s something to be said for that.  Hmmm

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Do You Work At A Desk All Day?

duck-foot-mobileIf you work at a desk all day do this quick test.

Stand up and look at your toes.

Are they pointed out like a ducks feet?

I probably don’t have to tell you this, but you have tight hip flexors, which is one way your body is harmed by sitting at a desk all day.  It’s time for you to start stretching.

This October 24th article from Men’s Health Magazine is one you might want to take a look at or you can read on and watch the video below.  I’d actually rather you read on 😉

In just a few one minute sessions throughout your day you an undo the tangle your muscles have become while sitting at your desk which will ease the pain in your knees, hips & back and improve your results at the gym.

The stretch is called the “elevated pigeon stretch.”  The elevated pigeon stretch:

  • opens hips
  • helps get “duck feet” realigned when standing
  • reduces lower back pain
  • reduces knee pain
  • improves performance on squats and dead lifts
  • helps you run faster
  • helps you jump higher

If you are at all familiar with Yoga, then you recognize this as a variation of pigeon pose.  Changing the height can alter how it feels in your hips. 

You can do it during the day in minute breaks at your desk, before a lower body workout, or even during commercial breaks while you’re watching TV.

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