I LIKE IT> I LOVE IT> I WANT SOME MORE OF IT.

OMG. Am I saying I LIKE FREAKING BURPEES?? OR MOUNTAIN CLIMBERS? Um, I guess in a sick twisted way, that would be a yes. Today, my friends, I did a 20-Minute Interval Cardio workout. You read that right. 20 minutes. I was DRIPPING in sweat. Burned 250 calories.

And that was it. I stopped. That's the plan. No more hours of cardio. Today's plan was a 20 minute session (these will get progressively a bit longer, and sometimes I will be throwing in a 35-40 minute Insanity session for cardio, but my point is.....I'm not OVERDOING IT. I'm not doing what I would've done 6 months ago, which is to look at my Polar HRM and see a 250 calorie burn and feel that there is NO WAY THAT'S ENOUGH- and then I'd do something else to make it a minimum of 500, always shooting for 800 or more.

WHERE WAS THAT GETTING ME? A long road to nowhere. 

I'm telling you guys and gals, reading Rachel Cosgrove's book was a good thing for me. And Chelle- a lot of the cardio workouts- the intervals, they remind me of Sexy Biotch Zuzana and her killer workouts, so I am going to try some of hers too-- in fact, here is something funny. I've noticed that in many of her workouts, she uses a duffel bag with WHATEVER in it for a weight.....so here I am in my hotel room doing my "weight" circuit yesterday- and I obviously had no "weights" right? I needed to do step ups for part of my circuit. 

GIVE ME SOME CREATIVE APPLAUSE NOW.

I used my duffel bag filled with RANDOM STUFF- my makeup, the hairdryer, icebox from the hotel room- you name it- and I held the bag up against my chest while I did step ups......ON THE TOILET!! HAHAHAHA I'm so not joking. And yes, the lid was closed!!! (if doing this on the road, test the seat first to make sure it's not one of those that dent in when you step or sit on it LOL)

It worked. 

Do you see how NON-PERFECTIONIST OCD KELLY I WAS?? I OWNED IT!

FYI, today's circuit blast was this:

• Circuit One: Hopscotch, Single Leg Burpee, Mountain Climbers, Jump Squats (30 seconds each then 30 seconds rest. Did 3 rounds)
• Circuit Two: Lateral Ski Jumps, Lunge Jumps (Like Mary Katherines in P90X), Plank Cross Toe Touch, Burpees. (Same as above)

Here is the sweaty evidence:

Ok, so this was a SHORT vlog because I wasn't sure if I'd be able to upload it- well, how long it would TAKE to upload is what was concerning me. So I kept it short, tomorrow I'll do a wee bit more, but when I'm on the road, you might have shorter Kelly O Blabathons.....I know, I know, it's sad. I'm like coffee, so addicting. ;-) 

Yesterday, I did a "weight" circuit based on Rachel's book - again, just using this philosophy of weights every other day, cardio every other day and no INSANE long-ass overtraining workouts. Eating reasonably and keeping portions normal. I have to tell you kids also- maybe I'm crazy, but being back on the Pill for 2 weeks now- I swear to God I think it is having a POSITIVE effect on my old crazy-a** hormones! I swear my tummy is way flatter this week- I know right!! Anyway- I did the circuit yesterday all with TRX and then the above mentioned step ups and some static lunges etc. 

OMG. You guys, I'm gonna tell you, when you focus on accurate form with the TRX, I am AMAZED how hard you can work your muscles and....AND AND AND you are always using CORE to do everything. I did some chest moves and holy MOTHER my core was on fire. Today I have serious upper body DOMS. I am VERY EXCITED to do more and more TRX. I'm sold. 

Good Lord. What IS it about Aussie accents (really any accent---from OVAH THERE anything Hugh Grant-ish) that makes me say, "Ok Yes, here is my hotel room key" WHAT?? Did I say that out loud? Yea I did. Mom, sorry. Your daughter has unclean thoughts. ;-0

And since so many of you ladies keep asking me about my BFF Scott Herman, here he is doing some TRX Core Destruction:

Yes, I have touched those abs in person. They are real. And he eats like a Manimal. 

I found a ton of new songs for my iPod, this is one of my new ones that makes me SHAKE SHAKE SHAKE IT. 

QUESTION OF THE DAY: What are your favorite tunes for working out- I want new ones!!!!

Monday Manjoyment!

Happy Monday Kittens!!!

MEOW!

How was your weekend? Mine was great, but boy was it hard to be in that "Back To Work" mode. And whoa, let's just say, after looking at my travel schedule for the first quarter, I may not even need a house anymore LOL! For Realz. I'm out there a LOT! But, it's all good. 

Last week, I am SO proud of my first "official" week of the "30-Day No Loose Ends Challenge". I am pleased with my eats, with no cheats (outside of Friday, which was my cheat day) and solid workouts. This week will be even BETTER! Kids, I had to go to a dinner- a birthday dinner no less- yesterday. The menu had a ton of yummy side dishes like mashed potatoes and that green bean casserole (yes I love that) plus an OREO cake, a Carrot Cake, and homemade brownies!! DOH!! I didn't touch ONE thing that was not on my "plan". Not one bite! ;-) Yes, I was absolutely tempted toward the end to sneak one brownie, but then, really, kids, who am I fooling? I'm only screwing my own results there...and if I did something like that every day- with a brownie here, a piece of bread there- then I'm not really 100% on this "plan" am I?

One of my MOST IMPORTANT goals this year is to be 100% Focused. Be 100% present on the task at hand. That means, no Blackberry with me when I'm working out. I'm only checking emails 2x a day. I take NO unscheduled calls- even from friends. No more multi-tasking and being half-assed at anything.

I'm not approaching my fitness goals with 33% effort. It's ON. Do you know how significant my results were this past week? I can see in the mirror my abs are flatter and my hips have lost some fat. I FEEL IT as I move. Everything is working. I had two different people see me- and they'd seen me the week before, and the first thing they said was, "Wow, you've lost some weight!". Score.

And Vin has been texting me ALL DAY. I had to tell him, I have other plans tonight, but he wanted to try out my new TRX system. hehehe and then bake me a cake, and then.....WHAT? Ooops. I got carried away with unclean thoughts.

*Ahem*

So, I am very encouraged and digging the "4-Hour Body" approach. It works for me, is easily adaptable and I also don't have the tummy aches I was having before (when you simplify your eats this much, you realize how much the "other stuff" was bothering you.) As of right now, I am not doing the workouts in the book- simply because I like all the stuff I have, and the ability to mix that up. For me personally, I don't want to be on someone else's plan~ and remember, those are simply suggested plans that worked for Tim and others he tested in the book. For me, I'm all about running, hot yoga, TRX, P90X, isolation training (in the gym) heavy and hard, Insanity, eventually some Crossfit (oy, when I'm in town! DANG!), RevAbs (holy heck you guys, my abs are on FIRE from Saturday's workout!!!!!) and some Cathe, Tracy Effinger and Ilaria Kickboxing. Amen. 

HOLY CRAP- they are coming out with a new version of INSANITY:

I'm packing for my trip- will be in Vegas again this week. I'm bringing my TRX with me and am so excited. I have 3 new circuits that you get when you buy your TRX so I will start with those, and then incorporate some of the videos on YouTube. I'm really psyched about using TRX- both on the road and at home. So I'm packing that, my workout clothes, my protein powder, my bands, my ValSlides, ValBands, Polar Heart Rate Monitor, iPod of course and that should do it. I also pack some detergent so I can wash workout clothes in the sink, let them dry overnight and then I don't have to pack 900 changes of clothes. OY. I'm already using 2 suitcases for long trips so I can bring all my STUFF. 

Since many of you enjoyed my BFF Scott Herman and indicated that you felt he was Manolicious, here is Scott demonstrating some killer ab moves on the TRX:

And some other football dude getting his sweat on with the TRX:

Can you tell I'm psyched to use this?? Slightly. And for those of you that have been telling me, "I'm so jealous of your TRX"- CLICK HERE and get your own!! You know you want to!!

Now- my QUESTION OF THE DAY is: What plans do you have to do things differently in 2011, to create different results?? 

On that note, I'm going to go watch Fast and Furious 4. Or 5. Or 3. Who cares really? I don't even remember the plot, just that there was Vin, and a lot of fast car chases and beating people up. Works for me. #Don'tJudgeMe

;-)

Monday Manjoyment!

I suddenly feel like riding in a Jeep. (#client)

I have to go pray now and ask for the removal of unclean thoughts. Amen.

What's UP kittens?? ;-)

I am OFF for two weeks. I don't know how to handle this! I may actually watch more than one episode of the 75 CSI shows I have on my DVR!! Hellz Yea! #YeaIKnowIGetExcitedEasily

So, thank you for all your emails last week about Ryan Reynolds and Scarlet She-Ain't-Yo-Wife-No-More breaking up. Ryan is trying to keep things on the down-lo, so just wait patiently. I'm sure he'll be on my vlog soon. 

I am BACK AT IT TODAY KIDS!! Killer workout this morning- I did some old school Cathe Friedrich: High Step Training. I love her two high step videos- because they aren't really a "step" workout (I don't do step. I just DON'T.) and they are a total sweatfest. Also....I noticed that Ms. F has consistently gotten MORE ripped over the year and much leaner....how incredibly awesome is that?? HELLO I don't wanna hear any whining about "I don't have a gym membership" and I don't wanna hear NO whining about "After you hit 30 it's all downhill.....better just accept it....." #FAIL. I'm 41 now and LET ME JUST TELL YOU when I hit 42 ON APRIL 2ND (HINT HINT HINT AMAZON.COM WISH LIST HINT HINT HINT), I will be looking the best EVER. I'll show you all in my vlog- how's THAT FOR ACCOUNTABILITY?

Um Yea. Have you loved Cathe workouts for a while and yet haven't tried this gem? Take a peek:

Her workouts will make you forget about the gym, real quick-like. ;-) And just for comparison- take a peek at some of her latest videos- (STS) and how much leaner she is. This woman rocks. 

I'm also still reading and LOVING Tim Ferris' book, Four Hour Body - OMG a ton of you have been asking about it, BUY IT. I can't recommend a book enough. And tomorrow Santa is buying Kelly - Tony Horton's new book. I really should support my future ex-boyfriend you know. Anyway, Sherry and Amy (and her hubby) and I are really doing the Four Hour Body approach. And since I had also just purchased The Primal Blueprint, I compared the "diet" approaches. They are very similar. Both advocate a "clean" eating approach. Both discourage processed/wheat/white/fake foods. Both are against artificial sweeteners. Ferris is anti-dairy (as am I due to tummy issues getting worse) while Primal is ok with moderate use. Ferris is anti-fruit, while Primal says moderate fruit, preferring berries. Both have some form of "cheating" incorporated with Ferris doing a "cheat day" and Primal saying "aim for 80% compliance". 

I started reading these books as I'd discovered more and more foods bothering my stomach. Why not use this opportunity to get even MORE healthy and clean with my "diet" (meaning approach to eating, not a DIET with specific rules and amounts and calorie counting and measuring)?? I am doing just that. VERY interesting reading too. I'll keep you posted.

I actually have a coat a lot like this. Do you see how alike Tim and I are? It's a shame he's blinded by that tall skinny blonde wife of his. Whatevs! ;-) Just teasing y'all. 

Wow do you see the country drawl coming out of me today? That's what happens- I did LIVE in Pensacola, OK?? We drank SWEET TEA and had BAAHHBEEQUE. ;-)

Wow, there are a lot of thoughts on my mind right now. Especially since.....MR. UPS MAN JUST DELIVERED MY TRX!!!!!!!!!!!!!!!!!!!!!!!! **

Great Balls of Fire I'm doing a happy dance now!!! WOOT! 

Here is my BFF Scott Herman showing some simple TRX workouts.

And if that isn't enough, take a peek below for a little bit more. I heard Amy raving about her TRX workouts with a TRX trainer down by her house....and then I just couldn't stand it. This will be PERFECT for me to take with me when I travel. BOOYA!!!

*Please note these links do contain an affiliate code to TRX. If you purchase TRX through my website, I will earn a commission. Clearly I deserve it. ;-) *

Now, I really must leave you and head out- I have a dinner to attend tonight and it is supposed to snow in a big way. Fantastic. 

Werd. Up. My. Brotha. 

**When you see the #client on my site- I work for a social media agency and it is just a practice of full disclosure if I mention favorably in any way a client of ours, to disclose that with the hashtag #client. FYI. Don't be scared.**

Wednesday WOOT! Factor!!

Hey Kids!! Happy Wednesday!! How's your week going? I am really SO BEHIND on everything, and I ask your forgiveness. In addition to the crazy travel schedule, as you know, there has been a death in our family, a birth and all kinds of crazy complications. Suffice it to say I've spent every free moment back and forth in the car - more time in the car and at other people's houses than my own! LOL It's all good, but I believe things should settle down and be back to normal this weekend. AMEN! I'm just behind on everything- blogging, vlogging, reading your blogs, doing my own laundry, cleaning my own house- yadda yadda yadda.

Enough of that. I want to introduce you to a new bestie of mine, Scott Herman. I met Scott at Andrea Metcalf's #NakedFitness week. For those of you wondering still if we were all naked, COME ON NOW!! haha Anyway, I'd already discovered Scott on YouTube, as he is one of the few experts out there with a TON of great content on training in the gym or at home- and how to use proper form, how to fuel, how to try new techniques, etc. This guy reminded- with all the different moves he had shot- of my trainer Jay. (who....let me just say in 2011, you will be seeing Jay in some serious video footage. Stay tuned!)

I honestly cannot say enough good things about Scott. He is enormously talented, professional, enthusiastic, energetic, and knowledgeable. He is passionate about fitness and about life. On top of that, he is a guy madly in love with his girlfriend (Sooo sweet! Makes me realize that there ARE some good ones out there!) who treats her like a Queen. His passion for life and health is infectious, and I am blessed to call him my bestie. For Realz. He totally rocks and I'm gonna tell you- his abs are SICK! I touched them and it was like knocking on WOOD. I actually had a moment of silence. And y'all know how RARE that is!! 

So, here is the Pre-Thanksgiving Wednesday Woot! Factor, brought to you by The Sears(R) Fit Club!! Have you joined us on Facebook yet?? CLICK HERE to do so and stay tuned for exciting stuff in 2011!!

1.  When did you first start working out and why?
   1.  I began working out when I was 12.  I was bullied and picked on at school and wanted to be able to protect myself.  But I also wanted to be able to protect the others kids I saw being picked on as well.  I idolized superheroes growing up and wanted to be like one.  So I went in my basement and found my Dad’s old weight equipment and got to work.  But it didn’t stop there.  I soon found myself at SEARS with my Mom to get a weight bench for her house too.  I trained everyday after school and have yet to stop. 

1.  Are you at your “Happy Place” right now – meaning more of a maintenance mode, or are you still in a weight loss mode?
   1.  I have been 170 for the past 4-5 years.  I like my bodysize and have had around 3-5% bodyfat my whole life.  If I happen to gain a bit muscle that would be ok, but I really like the ripped and lean look. 
2.  What does your current workout “routine” look like now?
   1.  I train 5-6 days a week 

                                                              i.      Monday: Chest and Abs 

                                                            ii.      Tuesday: Back, Shoulders Abs 

                                                          iii.      Wednesday: Legs 

                                                           iv.      Thursday: Arms and Abs 

                                                             v.      Friday: Abs 

                                                           vi.      Saturday: Rest 

                                                         vii.      Sunday: 7-8 mile jog 

1.  What do you do for cardio? How often?
   1.  Maybe once a week.  I have a fun 7-8 mile circuit I like to do around town 
2.  Do you workout at home or the gym?
   1.  Mostly the gym.  I need the environment of the gym to get me in the mood.  Oh, and I also need the heavy weights! 
3.  What do you say to those that haven’t gotten fit and complain that they don’t because they “can’t get motivated”?
   1.  I tell them to stop complaining and FIND A REASON.  Everyone has a reason as to WHY they want to start training.  NEVER forget that reason.  Write it down and look at it every day, get a workout partner to help you, just do ANYTHING you can besides give up. 
4.  What about any/all of the excuses like “No time”, “No money”, “no gym”, “no support”?
   1.  I created 3 routines you can do at home utilizing your pillow.  They are my “Ab Pillow Extreme” workouts.  I know everyone had a pillow in their house so NO EXCUSES 
5.  What does your “diet” look like i.e. how you eat, what is your Philosophy?
   1.  I eat A LOT of carbs.  My body needs the energy to function.  Often times I will have pasta for breakfast with an apple and a SYNTHA-6 protein shake.  As the day progresses I eat 3 bagels with peanut butter for snacks, Brown Rice, broccoli and chicken, apples, bananas, and will have another protein shake as well.  I eat very plain, but this also allows me to eat MORE. 
6.  What changes have you made over the past several years in your diet and/or workout approach and why?
   1.  I have been including a lot of “drops sets” in my workouts.  I find that they help me get that “pump” that I am looking for a lot quicker. 
7.  What is your food weakness?
   1.  Pretty much the whole menu at TGI Friday’s! 
8.  What is your favorite healthy breakfast?
   1. Pancakes, bacon, and eggs
9. When did you start blogging and why?
   1. I started in 2008, I wanted to teach fitness to the world.
10. How has blogging enhanced your fitness efforts?
    1. I have had to become more creative with new workouts to teach!
11. What is your Twitter/FB/Email?
    1. www.facebook.com/ScottHermanFitness
    2. www.YouTube.com/ScottHermanFitness
    3. www.Twitter.com/Scott_Herman
12. What haven’t you done (fitness wise) that you’d like to try?
    1. I would like to get more involved in YOGA.  I would love to be more flexible
13. What motivates you to keep at it?
    1. Knowing that I can ALWAYS ascend to a new level of strength.
14. Are you a morning workout person or evening or lunchtime?
    1. I enjoy working out around 7pm.  I find that I need to spend the whole day consuming food to be ready for an intense workout at night!
15. What is YOUR biggest excuse that you find yourself battling in not wanting to workout a certain day?
    1. I have no excuses
16. Do you weigh yourself or measure yourself?
    1. No
17. LASTLY, feel free to add anything that you want to share to those that might not have started working out, those that lack motivation or think they can’t do it, etc.
    1. If you need help from the most supportive community on facebook.  Please join the Hermanation!  We will help you reach your fitness goals!  www.facebook.com/ScottHermanFitness

Here is just one of hundreds of Scott's vlogs on YouTube: 

Here is another great one on Solid Nutrition:

Scott, keep it up. Can't wait to see you and hang out a TON in 2011!! ;-)