Greetings,
The past two days of workouts were pretty basic kettlebell workouts, and some brief ones too.
Wednesday was a 10 minute, 300 rep Swing workout with the 52# kettlebell.
It was done with 100 reps every 3:30 for the first 200, then ended after the last 100 done under 3:00 of time.
Today was a Total Body Thursday kind of day:
100 Swings in the first 4 minutes: 40# KB used, 20/10 work/rest pattern.
40 Clean & Presses, 4 minutes worth (5 per side) of 20/10 work/rest.
40 Ab Rollouts, 5 per set, 20/10 pattern used again for this.
It is a good 12 minute workout style I enjoy.
========
Bulletproof Coffee was the same as usual, this time with OG Caramel Vanilla.
10 oz of coffee, 1 tbsp. of organic butter, 1 tbsp. of coconut oil.
Yesterday I just tried the butter alone and I actually prefer the coconut oil to be a part of it.
-----------
KB &C is a blog that brings you more than just workouts. I'd like to talk about opportunity today.
I've tried selling supplements and workout DVD's from two different companies. After a while, I didn't care too much for their overpriced products.
For example, I used to sell the Beachbody lineup of stuff and fell for their marketing, only to get lost in the shuffle of buying up products just to maintain your 'status' to possibly sell their stuff.
I later turned to Craig Ballantyne's affiliate programs to sell his stuff, such as the Home Workout Revolution series. His HWR series is half the cost of P90X and offers 50+ workout options for you to do, plus all the videos are online and can be downloaded to your own preferences.
PLUS - you can sell his program and make a good chunk of change doing so. I made more selling a package of HWR than I ever did with Beachbody in my whole time with them.
Check out the HWR program at http://tinyurl.com/cbhwrevsale and ask me how to become an affiliate seller of it... and I don't get anything for telling you how.
Another opportunity I like and have picked up is with Organo Gold, selling everyone's favorite beverage: coffee.
I chose coffee because:
1. Just about everyone has coffee during the day
2. It doesn't have any big claims to it, other than waking you up and being a beverage you enjoy in many different ways
3. Its a popular drink overall
4. Its easy, its simple, its coffee!
That last line is from OG, and I love using it. Why? Because coffee is a simple thing to sip, sample and share with your friends.
OG's lineup isn't a collection of coffee grounds to sell you in bags, it comes in convenient packets to create single servings with, simply add hot water to the sachets of certain kinds, or use the BrewKups for other flavors you desire. I use both, the BrewKups in the morning and the sachets to bring to work and enjoy a fresh cup during the day.
If you want to get in on this opportunity to sell the world's top selling beverage, and have fun talking about it with others, check out http://tinyurl.com/kbcoffee and become a preferred customer or distributor.
Get premium coffee at home without paying a premium coffee shop price. Sip, Sample, and Share today with Organo Gold - http://tinyurl.com/kbcoffee
-------
Want some great workouts? There are plenty of free workouts available up above in the menu section, or check out the Kindle guides up there, too.
------------
Swing & Sip!
Coach Rick
http://tinyurl.com/rkofp
More than just some at-home workouts - find solid programs and products to help you with your fitness goals!
Thursday, March 5, 2015
Tuesday, March 3, 2015
Running + Swings = Great Solution
Greetings,
After a literal 2 week layoff between running workouts, I was once again surprised how well my run went after such a layoff. The weather was 27 degrees with a fair south wind, so I wasn't sure what to expect while on the run. The first mile was at 7:30, next mile about 7:45, last 1/2 mile right at 4 minutes for a 19:10 total to cover 2.5 miles.
Even with no running workouts, an 'easy' workout was a minute faster than I planned it to be, expecting a 20 minute run for that 2.5 mile jaunt I usually do.
Yesterday I did a brief swings workout, and today it was the same. It was 300 swings in about 10 minutes of time.
I did 200 swings at once in 5:30 for time, then rested 1:30 and completed another 100 rep set.
This afternoon looks a lot colder and windy as usual, so a bike ride may be more sufficient to get in.
----------
Bulletproof Coffee was once again on tap, but this time with organic, unsalted butter. I did notice a slight difference in taste and it was for the better. Didn't think it would be a big difference, but it was.
BPC:
10 oz OG Caramel Vanilla BrewKup
1 tbsp. organic, unsalted butter
1 tbsp. organic coconut oil
----------
Swing & Sip!
Coach Rick
OG Coffee: http://tinyurl.com/kbcoffee
Kindle Guides: http://tinyurl.com/rkofp
After a literal 2 week layoff between running workouts, I was once again surprised how well my run went after such a layoff. The weather was 27 degrees with a fair south wind, so I wasn't sure what to expect while on the run. The first mile was at 7:30, next mile about 7:45, last 1/2 mile right at 4 minutes for a 19:10 total to cover 2.5 miles.
Even with no running workouts, an 'easy' workout was a minute faster than I planned it to be, expecting a 20 minute run for that 2.5 mile jaunt I usually do.
Yesterday I did a brief swings workout, and today it was the same. It was 300 swings in about 10 minutes of time.
I did 200 swings at once in 5:30 for time, then rested 1:30 and completed another 100 rep set.
This afternoon looks a lot colder and windy as usual, so a bike ride may be more sufficient to get in.
----------
Bulletproof Coffee was once again on tap, but this time with organic, unsalted butter. I did notice a slight difference in taste and it was for the better. Didn't think it would be a big difference, but it was.
BPC:
10 oz OG Caramel Vanilla BrewKup
1 tbsp. organic, unsalted butter
1 tbsp. organic coconut oil
----------
Swing & Sip!
Coach Rick
OG Coffee: http://tinyurl.com/kbcoffee
Kindle Guides: http://tinyurl.com/rkofp
Monday, March 2, 2015
New Month Ahead, New Goals
Greetings,
Another month has now passed and the workouts continue. I've taken a slight break from running outside recently the past two weeks, and this week it looks like it will be fine to head outside again for some runs after work.
A look in the forecast has some temps in the 40's within 10-12 days from now, so I'm looking forward to that (if it is true). I take forecasts lightly, because two weeks ago, the race I was supposed to do outside had a forecast for 28 degrees, one week out from it, then 5 days out, it changed to -10.
Anyways, as the weather warms up, my goals are to run outside daily when I can. If this means 5-6 times a week, I'm going to do it.
5K season is coming up quick and its time to get the running club going again soon. If we get in the 40's, I'm sure we'll get together at least once a week for some runs.
As for my mornings, I still plan to hit some KB workouts in, since they are short, brief workouts and can be easily squeezed into a day on just about any day.
Today's workout was a basic Swings workout.
45# kettlebell was used, 100 swings at a time, every 4 minutes. Under 12 minutes, I got 300 swings in for the day. My plan is to run 2.5 miles to 3 miles after work today.
-----------
This morning's coffee choice is Bulletproof Coffee, this time made with:
10 oz OG Black Gold from the BrewKup
1 tbsp. coconut oil
1 tbsp. organic butter
Starting my mornings with BPC has been going pretty good.
Get some Black Gold for your own BPC mixture at http://tinyurl.com/kbcoffee
--------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
Another month has now passed and the workouts continue. I've taken a slight break from running outside recently the past two weeks, and this week it looks like it will be fine to head outside again for some runs after work.
A look in the forecast has some temps in the 40's within 10-12 days from now, so I'm looking forward to that (if it is true). I take forecasts lightly, because two weeks ago, the race I was supposed to do outside had a forecast for 28 degrees, one week out from it, then 5 days out, it changed to -10.
Anyways, as the weather warms up, my goals are to run outside daily when I can. If this means 5-6 times a week, I'm going to do it.
5K season is coming up quick and its time to get the running club going again soon. If we get in the 40's, I'm sure we'll get together at least once a week for some runs.
As for my mornings, I still plan to hit some KB workouts in, since they are short, brief workouts and can be easily squeezed into a day on just about any day.
Today's workout was a basic Swings workout.
45# kettlebell was used, 100 swings at a time, every 4 minutes. Under 12 minutes, I got 300 swings in for the day. My plan is to run 2.5 miles to 3 miles after work today.
-----------
This morning's coffee choice is Bulletproof Coffee, this time made with:
10 oz OG Black Gold from the BrewKup
1 tbsp. coconut oil
1 tbsp. organic butter
Starting my mornings with BPC has been going pretty good.
Get some Black Gold for your own BPC mixture at http://tinyurl.com/kbcoffee
--------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
Friday, February 27, 2015
The Power of the KB Snatch
Greetings, KB & Coffee Lovers,
Today was a brief KB Snatch workout, only 10 minutes long to do, but a great choice for brief and powerful workouts to get done.
I followed the 20/10 work/rest pattern for each side, 20 seconds got me 7 reps per set, so in all, it was 140 reps total.
I used the 35# kettlebell since it has been a long time since I did a snatch workout alone.
Snatch workouts are a great choice for total body power generation and control at the top. To take it from the bottom of a swing, all the way above your head in a 'pull & punch' action, you need to generate some force to get the kettlebell up there safely. The stopping you must do to catch the KB just right also helps your body learn how to control forces put on your body.
Cleans and Snatches with KB's are great choices to teach your body to control an outside force. These powerful and violent actions can be tamed and controlled with good practice. I love these two exercises for both generating power in athletes and also teaching them how to control that power.
Sports can be a series of violent, quick actions to control and its one of the reasons many athletes break down and get injured, in my opinion. The body should be trained and challenged to control and generate such actions. Kettlebells can do this in such a unique way that can easily be taught and administered.
------------
Coffee this morning is the BPC option, once again.
10 oz OG Royal Brewed
1 tbsp. organic butter
1 tbsp. organic coconut oil
BPC and KB's are becoming a great combo I'm loving each morning. Get your own OG Royal Brewed or some OG Black Gold premium coffee (tastes much better than the stuff in the stores!) at my KB & Coffee Shop - http://tinyurl.com/kbcoffee
----------
Swing & Sip!
Coach Rick
Kindle Guides on training: http://tinyurl.com/rkofp
Today was a brief KB Snatch workout, only 10 minutes long to do, but a great choice for brief and powerful workouts to get done.
I followed the 20/10 work/rest pattern for each side, 20 seconds got me 7 reps per set, so in all, it was 140 reps total.
I used the 35# kettlebell since it has been a long time since I did a snatch workout alone.
Snatch workouts are a great choice for total body power generation and control at the top. To take it from the bottom of a swing, all the way above your head in a 'pull & punch' action, you need to generate some force to get the kettlebell up there safely. The stopping you must do to catch the KB just right also helps your body learn how to control forces put on your body.
Cleans and Snatches with KB's are great choices to teach your body to control an outside force. These powerful and violent actions can be tamed and controlled with good practice. I love these two exercises for both generating power in athletes and also teaching them how to control that power.
Sports can be a series of violent, quick actions to control and its one of the reasons many athletes break down and get injured, in my opinion. The body should be trained and challenged to control and generate such actions. Kettlebells can do this in such a unique way that can easily be taught and administered.
------------
Coffee this morning is the BPC option, once again.
10 oz OG Royal Brewed
1 tbsp. organic butter
1 tbsp. organic coconut oil
BPC and KB's are becoming a great combo I'm loving each morning. Get your own OG Royal Brewed or some OG Black Gold premium coffee (tastes much better than the stuff in the stores!) at my KB & Coffee Shop - http://tinyurl.com/kbcoffee
----------
Swing & Sip!
Coach Rick
Kindle Guides on training: http://tinyurl.com/rkofp
Thursday, February 26, 2015
Total Body Thursday: 4-4-4 Style
Greetings, KB & Coffee Lovers,
As I start my blogging with WrestleMania IV on WWE Network (first WM that I ever watched on video as a kid), its time to blog about my Total Body Thursday workout.
I stuck with the 20/10 work/rest format for every 4 minutes of the workout. It was a 12 minute routine, based on the following:
4 minutes of 20/10 work/rest with KB Swings, 100 reps total.
4 minutes of 20/10 work/rest with KB Clean & Presses, 5 each side, 40 total.
4 minutes of 20/10 work/rest with Ab Rollouts, 5 per set, 40 reps total.
Swings get a good hit on the lower body and back/core, Clean & Presses get some pulling and pushing actions in, while Ab rollouts hit the core nicely to finish off a brief workout.
I do have time tonight to get in some more cardio, and I plan to ride the bike again for that.
--------------
The Bulletproof Coffee mixture today was:
10 oz OG Caramel Vanilla
1 tbsp. organic butter
1 tbsp. organic coconut oil
I'll get one more serving of plain Caramel Vanilla before I head off to work today.
Caramel Vanilla is selling like hotcakes, as they say. BrewKups are becoming a popular option with Organo Gold. Get yours here: http://tinyurl.com/kbcoffee
--------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
As I start my blogging with WrestleMania IV on WWE Network (first WM that I ever watched on video as a kid), its time to blog about my Total Body Thursday workout.
I stuck with the 20/10 work/rest format for every 4 minutes of the workout. It was a 12 minute routine, based on the following:
4 minutes of 20/10 work/rest with KB Swings, 100 reps total.
4 minutes of 20/10 work/rest with KB Clean & Presses, 5 each side, 40 total.
4 minutes of 20/10 work/rest with Ab Rollouts, 5 per set, 40 reps total.
Swings get a good hit on the lower body and back/core, Clean & Presses get some pulling and pushing actions in, while Ab rollouts hit the core nicely to finish off a brief workout.
I do have time tonight to get in some more cardio, and I plan to ride the bike again for that.
--------------
The Bulletproof Coffee mixture today was:
10 oz OG Caramel Vanilla
1 tbsp. organic butter
1 tbsp. organic coconut oil
I'll get one more serving of plain Caramel Vanilla before I head off to work today.
Caramel Vanilla is selling like hotcakes, as they say. BrewKups are becoming a popular option with Organo Gold. Get yours here: http://tinyurl.com/kbcoffee
--------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
Wednesday, February 25, 2015
Climbing the Ladder of Swings, Kindle Guide Spotlight
Greetings, KB & Coffee Lovers,
Today was a Swings workout, but with a Ladder format to it.
Here's how it went:
35# - 50 Swings in 1:20, rest :40 (basically going every 2 minutes)
40# - 50 Swings
45# - 50 Swings
52# - 50 Swings
52# - 50 Swings
45# - 50 Swings
40# - 100 Swings to finish
Just start out light, move up in weight, come back down again. This took approximately 15 minutes to do.
------
The BPC recipe this morning was:
10 oz OG Royal Brewed
1 tbsp. organic butter
1 tbsp. coconut oil
----------
Kindle Guide Spotlight:
For something new, now and then I'll give a spotlight to one of my Kindle Guides.
Today, its "No More Crushers!"
NMC is a guide I made for coaches who need something at the end of practices to finish with. Instead of doing endless sprints, I created the "2 Minute Warning" and "3 Minute Warning" drills to finish practices with for my JH and Elementary teams.
Much like some warm-ups use drills like high knees, butt kicks and other drills to warm up the body, I felt some kind of speed/agility drills needed to be added to the end of practices to still work on those movements. My feeling was if the body was slightly tired at the end of a practice, those drills could still offer some benefit, versus doing endless sprints.
The 2 and 3 minute time limits also give kids a true end-point to the practice. They know its only 4 to 6 drills to do before the final part of practice is done. It also allows them to focus better instead of 'banking' their efforts for the final sprint of practice when their coach says so.
Another benefit, it also created a new mindset amongst my players when I did it: I'd have kids tell me on the bench or on a time-out with 2 to 3 minutes left that "Hey coach, its time to go, its a 2 minute warning. We gotta finish this!"
A lot of it followed my favorite pattern of 20 seconds work, 10 seconds rest over the 2 and 3 minute periods.
Check out No More Crushers here: http://tinyurl.com/rkofp
----------------
Swing & Sip!
Coach Rick
OG Coffee: http://tinyurl.com/kbcoffee
Today was a Swings workout, but with a Ladder format to it.
Here's how it went:
35# - 50 Swings in 1:20, rest :40 (basically going every 2 minutes)
40# - 50 Swings
45# - 50 Swings
52# - 50 Swings
52# - 50 Swings
45# - 50 Swings
40# - 100 Swings to finish
Just start out light, move up in weight, come back down again. This took approximately 15 minutes to do.
------
The BPC recipe this morning was:
10 oz OG Royal Brewed
1 tbsp. organic butter
1 tbsp. coconut oil
----------
Kindle Guide Spotlight:
For something new, now and then I'll give a spotlight to one of my Kindle Guides.
Today, its "No More Crushers!"
NMC is a guide I made for coaches who need something at the end of practices to finish with. Instead of doing endless sprints, I created the "2 Minute Warning" and "3 Minute Warning" drills to finish practices with for my JH and Elementary teams.
Much like some warm-ups use drills like high knees, butt kicks and other drills to warm up the body, I felt some kind of speed/agility drills needed to be added to the end of practices to still work on those movements. My feeling was if the body was slightly tired at the end of a practice, those drills could still offer some benefit, versus doing endless sprints.
The 2 and 3 minute time limits also give kids a true end-point to the practice. They know its only 4 to 6 drills to do before the final part of practice is done. It also allows them to focus better instead of 'banking' their efforts for the final sprint of practice when their coach says so.
Another benefit, it also created a new mindset amongst my players when I did it: I'd have kids tell me on the bench or on a time-out with 2 to 3 minutes left that "Hey coach, its time to go, its a 2 minute warning. We gotta finish this!"
A lot of it followed my favorite pattern of 20 seconds work, 10 seconds rest over the 2 and 3 minute periods.
Check out No More Crushers here: http://tinyurl.com/rkofp
----------------
Swing & Sip!
Coach Rick
OG Coffee: http://tinyurl.com/kbcoffee
Tuesday, February 24, 2015
Time to Ride
Greetings,
I thought I'd try a new pattern this week and instead of KB workouts every morning, I'd mix in some bike rides between them. Today was a day to start out with a bike ride.
I have an indoor cycle, a Bladez indoor cycle that resembles the 'spinning' bikes you see in fitness center classes. I have had it for a year now and its been a wonderful bike, with a digital readout and speedometer on it. I can go a lot faster on this bike, compared to my outdoor hybrid and mountain bikes. Overall I can get more mileage on the indoor bikes, but I like to go with overall time as my main workout gauge. I feel a 20 minute ride inside feels the same way as a 20 minute ride outside. One reason you can go so much faster inside is, well, due to NO WIND inside. Up here in ND, almost every day is windy here and it plays a big factor in your rides. You can work hard as heck to maintain 15mph into a wind, and then almost fly 25mph with the wind to your back sometimes. That makes a big difference. One time, I went into such a strong wind that it took me almost 20 minutes to ride only 3 miles up and down some hills. With the wind to my back on the return trip, I covered 3 miles in about 8 minutes.
I can't wait to get out on the bike soon. I know some ride outside when its this cold out, but I like to be safe on the roads when I ride as well.
For now, it was a 7 mile ride this morning, done in under 19 minutes.
Not a bad little ride to get things started for the day.
--------
Bulletproof Coffee was on tap again today:
10 oz of OG Royal Brewed
1 tbsp. org. butter
1 tbsp. org. coconut oil
After my BPC, I went with another 10 oz serving of OG Royal Brewed, as I like getting 2 servings out of my BrewKups each morning.
Order some Royal Brewed today at http://tinyurl.com/kbcoffee
------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
OG Coffee: http://tinyurl.com/kbcoffee
I thought I'd try a new pattern this week and instead of KB workouts every morning, I'd mix in some bike rides between them. Today was a day to start out with a bike ride.
I have an indoor cycle, a Bladez indoor cycle that resembles the 'spinning' bikes you see in fitness center classes. I have had it for a year now and its been a wonderful bike, with a digital readout and speedometer on it. I can go a lot faster on this bike, compared to my outdoor hybrid and mountain bikes. Overall I can get more mileage on the indoor bikes, but I like to go with overall time as my main workout gauge. I feel a 20 minute ride inside feels the same way as a 20 minute ride outside. One reason you can go so much faster inside is, well, due to NO WIND inside. Up here in ND, almost every day is windy here and it plays a big factor in your rides. You can work hard as heck to maintain 15mph into a wind, and then almost fly 25mph with the wind to your back sometimes. That makes a big difference. One time, I went into such a strong wind that it took me almost 20 minutes to ride only 3 miles up and down some hills. With the wind to my back on the return trip, I covered 3 miles in about 8 minutes.
I can't wait to get out on the bike soon. I know some ride outside when its this cold out, but I like to be safe on the roads when I ride as well.
For now, it was a 7 mile ride this morning, done in under 19 minutes.
Not a bad little ride to get things started for the day.
--------
Bulletproof Coffee was on tap again today:
10 oz of OG Royal Brewed
1 tbsp. org. butter
1 tbsp. org. coconut oil
After my BPC, I went with another 10 oz serving of OG Royal Brewed, as I like getting 2 servings out of my BrewKups each morning.
Order some Royal Brewed today at http://tinyurl.com/kbcoffee
------------
Swing & Sip!
Coach Rick
Kindle Guides: http://tinyurl.com/rkofp
OG Coffee: http://tinyurl.com/kbcoffee
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