#workoutwednesday A METCON to get you in shape FAST

Welcome to your workout!

METCON- short for metabolic conditioning. A type of training that blasts the entire body, igniting muscle fibers (both fast and slow twitch) to initiate maximum fat burning (rather utilization) while keeping lean muscle mass….AKA: the BOMB.

OK, so what you need for today’s workout is a timer (you can use a tabata timer OR an app, my fave), a medicine ball, a kettlebell or single dumbbell if you haven’t invested in kettlebells yet.

tabata pro

Ignore the setting up there. You will be setting your timer for 30 seconds of prep (to get your mind right), 45 seconds of WORK and 20 seconds of REST.

This is referred to as negative rest, since the rest is shorter than the work.

You will have 6 cycles (or moves) and 5 tabatas. Your total time (sans warm up and cool down) is 35:00, so it’s short and sweet.

Sip on some aminos between tabatas to ensure maximum energy output. This workout can be done fasted or fed.

The moves:

  • KB Sumo Deadlift
  • Sit and Twist (core work, like a kick through)
  • Med ball slam (add in a squat for extra booty work)
  • Single arm KB snatch (or clean if you’re still working on your snatch) L/R
  • KB swing to clean and goblet squat

Move as fast as you can during the work phase, but make sure your form is key. 35 minutes will be ALL you need and your strength and cardio are taken care of! Ah, the beauty of a good metcon…..

Enjoy and let me know how you do!


Strong Camp 28 Photo by Paul Buceta for Strong Magazine


Thirsty Thursday! Quick Snack Ideas and Cardio to MELT Pounds

Hey fitness freaks!

Today is short and some of it is even sweet :)

I don’t care for the word “snacks” because that generally makes us think of goodies and treats. I do believe we should spread our calories out throughout the day though.

Unfortunately, most don’t know how to accomplish that great task.

Here are a few snack ideas to keep your metabolism revved up ALL DAY LONG!

  • Handful of raw almonds and a banana
  • 1 apple and 1 TBSP of natural PB mixed with 2 TBSP non fat Greek yogurt
  • 1 sliced cucumber and 2 TBSP hummus
  • 1/2 all natural pb& low sugar jelly on whole grain bread
  • 1/2 whole grain English muffin with 1 TBSP natural PB, 1 small apple
  • 1/2 cup cooked oats with 2 TBSP raisins and 1 boiled egg
  • 2 boiled eggs and 1/2 cup berries
  • 3 slices low sodium turkey breast, 1 whole grain wrap, 1 handful of spinach

These ideas should get you started. If you suffer from a severe sweet tooth, add a little natural peanut butter to your day. Just be aware of the portions!!!!

Cardio for extreme fat melting:


Oh yeah, you read that right. 10 minutes of stair climbing (face it, you can have access to stairs if you WANT it) will burn over 2X as many calories as working on a flat surface. You can run the whole 10 minutes, or you can opt to simply climb them. Even those with below par cardiovascular health can do this! Make sure you take time to breathe and stretch when done. What are you waiting for? That WAS your invitation…

Have a healthy day!