ROD 091912


Wednesday, 19Sept12


Over the Hump

This Kettlebell routine is a 45 second work / 15 second recovery for 4 rounds with a 1 minute rest after each round. Make sure those overhead presses are strict (no push press),  the goblet squats deep and the deadlift and rows heavy.

  • Dbl KB Bent Over Rows
  • Goblet Squats
  • KB Deadlift / Squat Thrust Combo
  • Dbl KB Overhead Press
  • Push-ups
  • Dbl Handed Snatch Pull / Squat Thrust Combo


   Are you Fitness?

A Poem of inspiration for you Ladies striving to be your best.

I am Fitness

What does that mean to me?

Everyday, I work towards my fitness.

Everyday, I eat to perform optimally and to contribute to my physique goals.

Every week, I shop to have a stocked kitchen, make time to prepare proper foods, pack my meals for on-the-go and stick to my plan.

Everyday, I train (or rest) with my performance and physique goals in mind. I train with intensity, purpose, a plan, dedication and heart.

Every week, I make progress with my training. I get stronger, more mobile, faster, more powerful, leaner and more muscular.

I always make time to train – even when I’m busy or I’m tired. I make my training time count.

Training is my hobby, my passion, my outlet, my job, my friend, my challenge, my feedback.

Training pushes me, it rewards me, it releases me and it drives me further everyday, week, month and year.

If YOU want to be fitness, then YOU must make the commitments. There is no magic diet and no magic program. It is trial and error, falling down and getting back up. It is constantly learning, constantly doing and loving the process.

This thought was sparked by a YouTube video I saw about Michael Jordan.

“Maybe I led you to believe it was easy when it wasn’t. Maybe I made you think my highlights started at the free throw line, and not in the gym. Maybe I made you think that every shot I took was a game winner. That my game was built on flash, and not fire. Maybe it’s my fault that that you didn’t see that failure gave me strength; That my pain gave my motivation. Maybe I led you to believe that basketball was a God given gift, and not something I worked for… every single day of my life…”– Michael Jordan

He mentions the countless hours from the beginning of time that it took to accumulate his success. It is a synergistic effect of all efforts to accomplish being the best. Michael Jordan IS Basketball.


Think about this after reading my post…

  • What is important to you?
  • What ARE you?
  • What promises do you make to yourself?
  • What standards to you hold yourself to?
  • What do you hold sacred that you wouldn’t compromise for anything?
  • What is it that challenges you, drives you and rewards you?
  • Do you have a goal?
  • If you do, are you doing everything you can to achieve it or are you just going through the motions or worse, making excuses?

  The End Result… a fabulous YOU!!