Funk Roberts Boot Camp

I just finished designing the identity for Funk Roberts Boot Camp. This logo is a projection of Funk's fun, outgoing personality. The vector illustration of Funk flexing his guns communicates strength, confidence, health, and the great sense of accomplishment one feels afterwards.

The boot camp will be run through Not So Pro Sports and is great for quick fitness, fat loss, or a change in your regular workout routine. Workouts include cardio, speed & endurance, plyometrics, strength training with dumbbells and kettlebells, core exercises, military calisthenics and more!

Be sure to check out www.funkrobertsfitness.com for updates.

Mike Mahler's Level 1 Kettlebell Workshop

Last Saturday I flew down to NYC to attend Mike Mahler's Level 1 Kettlebell Workshop. I had a blast! Meeting Mike and seeing him demonstrate each exercise with great strength and ease was very inspiring and motivating. It's not everyday that you see a guy clean and press 2 70lb kettlebells!

I've been training with kettlebells since 2004 and have seen tremendous results. Everything from losing 40lbs, increased strength, muscle tone, endurance, flexibility, and going from 30% body fat to 10.8%.

For me, this workshop was an excellent opportunity to go back to basics, master the techniques and take things to the next level.

We began the workshop by introducing ourselves. Half the class consisted of beginners while the other half were comprised of personal trainers and people who have had been using kettlebells anywhere from 1-5 years. I was one of 5 girls in attendance.

The workshop was professional, well organized and catered to both the beginner and more advanced kettlebell users. Mike's extensive knowledge & teaching method was very clear, concise, and done with a good sense of humour. A wealth of knowledge and entertainment value, all in one!

Mike's emphasis on proper form ensured that by the end you can properly execute each lift safely and effectively. By breaking the moves down in a way that would build up to each lift, this was a great way of visualizing and understanding the mechanics that go into each move.

He took us through a series of joint mobility warmup moves and demonstrated/taught all the basic lifts including 1 arm swings, dead lifts, cleans, military presses, rows, snatches, windmills - which he had me demonstrate :), side presses, side bends, and variations on double cleans, military presses, and swings.

I learned a lot about the biomechanics, form, technique, and how to lift the heavier bells much more efficiently by making use of leverage points, generating body tension, and essentially working the body as one unit - functional strength that transfers well into the real world.

Once you have mastered the technique, going with heavier bells is only a natural progression. Everyone was encouraged to step out of their comfort zone and lift a heavier kettlebell. With that being said, I found that just by tweaking my alignment and technique I went from using a 26lb to being able to comfortably complete each move with a 36lb KB and clean a 50lb kettlebell. Needles to say, now i'm gonna have to get myself some heavier bells!

This in and of itself was an incredible experience. So good that my whole body was sore even days after the workshop (thanks mike!). If you're looking to learn from a leading expert in the field, Mike Mahler's your man. I recommend this workshop to anyone who is new to kettlebells or looking to learn the finer points and nuances of effective kettlebell lifting. You won't regret it!

Mike will be doing a Level 2 Kettlebell workshop in Vegas on September 13. Be sure to check it out as well as his books and dvds at www.mikemahler.com

Here's a new move

Getting tired of doing the same moves?
Try adding this one to your next routine.

This will work the quads, hamstrings, glutes, hips, and core.

Standing with your feet shoulder width apart, hold the kettlebell at chest height. Go into a deep squat (or as low as you can comfortably go) while Keeping your weight in the heels. As you come up, lift one leg and kick it to the opposite side. Alternate between the two legs and always keep your abs pulled in as you perform the move.

WOD

Today's workout

warm up
10 pushups
plank
side planks

windmills l, r x20
1 arm cleans l, r x20

windmill l, r x20
1 arm kb swings l, r x20

windmills l, r x20
1 arm rows l, r x20

swing pull x20
squat press x20
overhead lunge x20
figure 8 pass x30
snatches l, r x20

pullover crunch x20
seated ab twist x50
1 arm get ups l, r x10
wood choppers l,r x20

stretch

Push Up Renegade Row

Here is a great move for the arms, shoulders, chest, and core. Holding the kettlebell in one hand, place hands shoulder width apart. Keeping your body in a straight line, lower your chest to the floor and as you come up drive the kettlebell to chest height. Repeat. Switch sides.

Aim for 3 sets of 10.

Figure 8 Side Lunge

Here is a different take on the figure 8 move.

Standing in a wide stance, pass the kb between the legs in a figure 8 motion while lunging from side to side. Perform in a smooth flowing motion for 25 reps each direction.

This move works the butt, quads, inner thighs, and abs while sculpting long, lean leg muscles.

Stell's Sesame Tofu Noodle Salad

Sautéed vegetable medley and tofu noodles tossed
in a sweet and tangy sesame vinaigrette dressing.

Ever since I began working out and pursuing the healthy life, I've been experimenting with new ways of eating healthy without sacrificing the taste and enjoyment of my food, which at times can be a challenge. Despite my busy, fast paced life, I always try to make time to cook.

Lately i've been on a bit of a tofu noodle kick. These chewy noodles look like a pack of rubber bands, but are made from compressed tofu and packed with protein and nutrients.

This salad is light, tasty, refreshing, and delicious served cold as it is served warm. It's packed with nutrients and is a perfect balance of protein (tofu) & carbs (veggies) for those looking to lose weight. This will satisfy your noodle cravings and is a good low carb alternative to pasta.

Here's the recipe for my Sesame Tofu Noodle Salad -

Ingredients:
fresh:
• 2 packs of shredded tofu noodles
• 1 small red pepper
• 1 medium carrot
• 15 asparagus spears
• 4 king oyster mushrooms
• 2 cloves garlic finely chopped

garnish:
• 1 green onion, chopped
• 1/8 cup white sesame seeds
• 1/8 cup black sesame seeds

dressing/seasoning:
• 1/3 of a lime, juiced
• 4 tsp sesame oil
• 1/4 cup mirin
• 1/8 cup rice vinegar
• 1/2 tsp ground white pepper
• 1/2 tsp ground black pepper
• 2 tsp sea salt
• 2 tsp sugar
• 1 tsp ground ginger
• 1 tsp onion powder
• 1 tsp garlic powder
* optional: blend all dressing ingredients together

Directions:
1. Blanch tofu noodles in boiling water for 2 minutes. Drain. Put into a mixing bowl.
2. Cut all vegetables and mushrooms into thin strips. Using olive oil, lightly stir fry with diced garlic.
3. Add vegetable mix, sesame seeds, chopped onions, and all dressing/seasoning ingredients into the mixing bowl and mix until well blended.
4. Serve warm or chill and serve it cold.

Makes: 6-8 servings (enough for the week)

Tip: Pack the tofu noodle salad into small containers and take them to work with you. They're the perfect accompaniment to lunch or for those in-between meals.

Enjoy!

The Midnight Workout

Kettlebells are no doubt an incredible tool for fat loss. I swear by them and have seen great improvements in my strength, flexibility, agility, endurance, muscle definition and overall conditioning. I always try to fit in a workout no matter what time of day it is and today was no exception. This workout was done at 12:20am, after a really long day at the office. Short and intense, just the way i like it - and done in under 25 minutes.

To get maximum results in a minimum amount of time, try performing this workout without stopping. By going at such a high intensity, this will not only save time, but also accelerate the fat burning effects of your workout even after you're done! That means you can be burning extra calories for up to 24 hours after your workout.

Try this:

Warmup
ankle, knee, hip, arm rotations x10 each side
push ups x10

Workout
using 1kb:
kb swings x30
windmill with press x20 each side
side passes x40
clean squat press x20
lunge & press x10 each side
1 arm row x20 each side
bottoms up press x20
seated ab twist x50
reverse crunch x20

using 2kbs:
see saw press x20
1 leg health lift x20 each leg
punches x20
kb swings x20

rest and enjoy the after burn.

Until next time, keep burning the fat!
Estella

KettleBell Punches

Inspired by my new found love for Muay Thai boxing, here is a move that is guaranteed to give you more power in your punches and greater core strength. It will work every muscle in your body, giving you a strong upper back, sleek arms, toned abs, and long, lean legs.

Start with 20 reps and work your way up to 50+ reps.

Break through the plateau

Are you stuck in a workout plateau and not seeing results?

Bust out of it by switching up your workout routine. When under stress, your body works hard to try and make the motion easier. Once the current workout routine has been mastered, it needs to be challenged in order to grow. It doesn't like to do the same routine too many times. The body is just too smart for that.

To excel and get the most out of your workouts, it's important to keep your muscles guessing and to always challenge it in new ways. The idea is to confuse the muscles, which will keep the body from adapting to any set routine or exercise scheme, therefore guaranteeing greater strength gains. Try different moves, varying the intensity of your workouts and number of reps.

My personal favorite way is to try something you have never done before - whether it's a thai boxing class, spinning, boot camp, rock climbing, or a new sport, not only will you work new muscles, it'll keep things fresh and you'll have fun doing it.