Gabe and I rocked an upper body workout with a little lower body thrown in.  We did supersets in a circuit style.  We had no rest between sets or rounds.  We kept the heart pumping and the fat burning.   

Jump Rope 100X and 20 Kettlebell Swings  (3 rounds)

20 Band Pull Aparts and 10 Kettlebell Presses each arm  (3 rounds)

10 Behind Back Band Pull Aparts and 10 Pushups  (3 rounds)

Battling Ropes 3 x 30 secs. 

Kettlebell Figure 8 to hold 10 x 3

I like to call these workouts Backyard Bombers because these workouts are primarily done in my backyard or end up there.  We throw alot of weight around that backyard and bomb alot of fat.  Give me a call or email me, and join in on the Backyard Bombers.  

Stay Strong to the Finish!

Mike Guardiola 

I work with 400+ computers everyday and they have taught me and invaluable lesson.  We all need to turn off and reboot sometimes.  A logic board can only take so much clicking and button pushing before it freezes up.  Just like the human mind and body.  So, any chance I get, I just stop.  I sit down, close my eyes, take a deep breath, and think about every single positive thing that has happened to me in my life thus far.  This technique has a way of overshadowing everything else and rejuvenating me.  My mind is clear, my logic board is ready for action and I have a renewed energy for workouts or whatever comes my way. 

Train hard and train smart!

Mike G.

Daisy I agree.  The oatmeal packets are loaded with sugar.  Michelle and I stay away from the oatmeal packets.  We use Bob's Red Mill Rolled Oats, which are not pre-sweetened and not as processed as the quick oats or packet oatmeal.  Quaker Five Minute Oats is also a good choice.  To answer your question about sweetener.  We use Agave nectar or Stevia to sweeten our oatmeal.  Agave nectar is an all natural low glycemic sweetener and tastes exactly like sugar.  If you want zero calories and a thumbs up from your dentist, try Stevia.  Stevia is all natural, has no calories and has a negligible effect on blood glucose levels.  Stevia also inhibits tooth decay and slows the formation of plaque.  Happy oats and a happy dentist.  hahaha!

Happy sweetening!

Mike G. 

I wrote a blog entry several weeks back with tips on eating better and staying active, and now a good friend of mine would like to contribute some of her own tips.  These are great tips.  Thanks Daisy!

If anyone else has helpful fitness tips please email me so I can post them. 

 

I was reading your blog on your fitness site, and I have a few thoughts.....you can feel free to post any/all/none of it on your site, if you like!

 

First thought - I really love oatmeal in the morning sometimes, and recently realized how sugar-loaded most of it is.  I've been eating the little packets for years!  All that sugar - no wonder I have such a difficult time at the dentist.  So I bought some regular ole Quaker Oats with nothing extra added.  Any ideas on how to flavor it without the added junk?  Its a bit bland....

 

Second thought - I was reading some of your little tips on how to eat better, stay active, etc....and a few things that have helped me:

* I rarely drink sodas, but I don't restrict myself too much, if I really want one, I drink one - and usually the way it makes me feel is enough to keep myself away again for awhile.

* I've started buying some low-sugar juice, which I dilute with water, to curb my sweet cravings.  I got this idea from an article about a woman who lost a lot of weight - and this was a tip of hers.  I have found it really helps. 

* I drink black tea in the morning rather than coffee.  Amazing how this effects my energy level throughout the day - back when I drank coffee I always had an afternoon lull.  And I drink green tea in the afternoons, which seems to give me a little boost.

* I try to work out at least every other day, if not every day.  I don't always make this goal, and sometimes if I at least get in a short walk with the dogs, I count this as a workout.  I find that if I'm not too hard on myself and celebrate my victories, I am more likely to improve.  I also can ALWAYS see a difference in my mood and energy level the rest of the day if I work out.  I am much more productive and excited about things in general.  So even when I am dragging my feet out the door to go exercise, I try and keep that in mind.  (Sometimes the dogs motivate me with their excitement to go on a walk, how can I let them down?)

* Anytime I'm going to any store, I park far away from the door, to get in an added little walk.  And while in the store, I challenge myself with getting in and out quickly, so I'm walking fast and burning a few calories.  (It probably helps that I can't stand shopping - ha)

* A way that I got myself to stop overeating a few years back, was to eat what seemed like a normal serving, drink some water, and then make myself wait 10-20 minutes.  Most of the time I find that I'm not hungry anymore, but if I am, than I allow myself to eat some more. 

 

Okay, I didn't expect to go on and on quite so much....just hoping this info can help someone out there!

 

Daisy

 

The moon lit up the sky with a bluish gray and the trees rustled in the night breeze.  All the while I was throwing around kettlebells in my backyard.  Dirt was flying, sweat was pouring and the mix had mud a flingin'.  There's nothing like an outdoor, backyard workout.  hahaha!

Train hard, train smart!  

Mike G.

I've been really trying to simplify my nutrition.  It costs a little more, but going organic has really put me in tune with my mind muscle connection.  The food I eat gets used more efficiently and I have seen the change in my muscle pump and growth.  I run steady and long distances and still seem to be gaining muscle.  The natural eggs, meat and milk I've been shoveling down keep my muscles from breaking down and the organic fats and fiber help with nutrient absorption and to fuel my workouts. 
Again, as with exercise, ease into huge lifestyle changes to avoid burnout.  It took me about 3 years to finally move to almost entirely organic eating.  Start out by doing one thing better for your health each day and build on that.  If you want to start eating healthy don't try and eat just salads, or buy a bunch of healthy food all at once or give up something cold turkey.  This never works, and I speak from experience.  Baby steps are advised.  Something I did was to try and have a glass of nonfat milk with every dinner.  It didn't take much effort and now it's a habit.  Another thing I did was buy more frozen vegetables.  They are quick and easy to prepare and if you throw a few pieces onto your dinner plate it really fills you up without adding unwanted calories.  
Just take it slow and steady and email me if you have any questions about food prep, my grocery list or whatever. 

I wish you much success.

Mike G.

We had our first kettlebell workout last week.  Kettlebells are old school, or should I  say timeless, training implements.  Originating in Ancient Greece and used by the Russian Military in more modern times.  Kettlebells bring your whole body into the mix.  They look like canon balls with handles and standard weights are between 4kgs.-32kgs.  The benefit comes from the functional movements required to lift the kettlebells.  The displacement of weight during the movements requires more muscles to assist with holding the weight.  To add to this, core strength is greatly conditioned.  This obviously makes for more well rounded strength conditioning,  and it is a great cardiorespiratory workout. 
Back to the training.  Mic and Jess had a great 30 min session. 

stretch and warm up
jump rope 1 min. x 3
Kettlebell swings alt. one arm/two arm  10x3
KB highpulls 10x3
KB front Squats 10x3
Pike Presses hold 30 sec. x 3 with pulses
Leg Raises with explosive jump 5 x 3

I'll get Jess and Mick to comment on a future blog about the results.

Train hard and train smart.  

Mike G. 

My wife and I ran the Komen Race for the Cure on Sun., Nov. 2.  It was great with more than 24,000 runners in  attendance.  Thus far The Komen Foundation has raised $802,175.66 and is still counting. 

Thanks to everyone for all the support.