Bring It!



This was a great Friday workout. My girlfriend’s son, who is also best friends with my boys, wanted to do a workout with me. Aidan started tackle football for high school this year. So I did a program that was body weight focused, as well as, cardiovascular. I tried to use basic exercises that had a lot emphasis on the core. I told him to work at his own pace, and take breaks as he needed them. Aidan told me that they didn’t do any type of workout like this for football training. I thought that he did a great job hanging in there for the workout. I am sure he will join me again during the winter break. He will be preparing for the start of Lacrosse in the spring.

Below is the exercise breakdown. I used my sandbag for swings and shoulder presses. And a 10 lb. dumbbell for the “T” Raise Push-up. Aidan used a 15 lb. dumbbell for swings, 10 lb. dumbbells for presses and a 5 lb. dumbbell for the “T” Raise Push-up. I told him to pick a moderate weight because we were doing a lot of rounds. Once you finish this workout, you will have completed 120 repetitions of each exercise.

Set your Gymboss Timer for stop watch. Begin at 15 repetitions and subtract one repetition during each round until you reach 1 repetition of each exercise. (Example: 15, 14, 13,…10..5..1)

1) Sandbag Swings

2) Strict Mountain Climbers

3) Squats

4) Burpees

5) Shoulder Press – Sandbag or weights

6) “T” Raise Push-ups

It took us 42:17 to complete.



Happy Thanksgiving



Happy Thanksgiving to all. I hope you enjoy the day with family and friends. I will post a video tomorrow to help burn off some of those calories from all the awesome food we will share with our loved ones.

Our special tradition is that we go in the morning and play flag football with a bunch of other families. Then we head home to finish preparing the meal for Thanksgiving Day. A fun time for the parents and the kids. I am standing with my three boys, and we have been doing this for the last 7 years.

I will consider today an active rest, but we will hit it hard again tomorrow. I have a guest joining me. He is the son of one of my good friend, and a best friend to my boys. I look forward to training with Aidan tomorrow.

Tell me what you do for your Thanksgiving traditions.



I’m on Fire


If I seemed frustrated on the video it was because I had the worst time with my timers this morning. I was messing around with them after my workouts and realized my batteries were dying. Go Figure! I spared you all my ranting because the timers weren’t registering. We have all had one of those days!

The workout that I did today can be shortened by going down through it one time.  Working your way down through it is a nice 20 – minute workout. I ended up working my way back up from the bottom and made it a killer 40 – minute workout. Do what fits in your time, as well as, your fitness level. The workout breakdown is below.


Set your timer for stop watch:

Jump Rope     200x

3 rounds of exercises 1 & 2

1) Pike Press                                           12x

2) Goblet Squat w/Extension & Pulse      12x


Jump Rope    200x

3 rounds of  exercises 3 & 4

3) Dumbbell Shoulder Press                     12x

4) Overhead Squat                                    12x


Jump Rope   200x

3 rounds of exercises 5 & 6

5) Lying Leg Raises                                   12x

6) 3x’s Lateral Hop to Burpee                    12x

Rest for 1 minute. Work your way up from the bottom starting with jump rope and beginning with exercises 5 & 6.

It took 21:10 to work down through the workout. It took another 20:10 to work back up to the beginning.





Very Rich Chocolate Raspberry Protein Pudding


I was playing in the kitchen last night while my potatoes were boiling. I decided to try another pudding recipe. This one uses a can of coconut milk instead of an avocado. I know trying to find, or even pick a ripe one, can be intimidating. I was playing around with the coconut milk the other day trying to make a Dairy Free Banana Cream Pie. “Why, you ask, would one want a Dairy Free Pie?” Because I have a dairy allergy, as well as, a peanut allergy. So I’m always trying to find alternatives for those ingredients. I believe my second attempt at my Banana Cream Pie was successful, but my family has had the real Banana Cream Pie and said that the non-dairy one was not as good. I will share it if anyone would like the recipe. The pie called for coconut milk, and you were to simmer it to make the custard base for the pie. It set up so nice and reminded me a little of the texture of my mousse. So the wheels started turning and I decided to make a non-dairy Chocolate Raspberry Pudding. It was amazing. I am going to take you through the steps and include pictures of each step so you know what it should look like. The ingredient list and calorie count is below. It is a great low calorie snack. And you do not need a food processor to make the pudding. All you need is a whisk and a few pans.


1 – 13.5 ounce can Coconut Milk, shake vigorously to mix

1/4 cup Sugar

1/2 teaspoon Salt

1 scoop Vanilla Protein Powder (I use Egg Protein Powder)

3 Tablespoons Cocoa Powder (I use Dutch Processed Cocoa Powder)

1/2 teaspoon Espresso Powder (Optional – It intensifies the chocolate taste)

1/3 cup Semi-Sweet Chocolate Chips (I use Guittard Chocolate)

1 Tablespoon Chambord (Raspberry Liqueur) or 1 teaspoon Raspberry Extract

I used the Chambord, because that is what I use in my mousse.

This recipe makes 5 – 4 ounce servings of pudding. Each serving has 105.6 Calories, 5 grams of Fat, 6.2 grams of Protein and 9.7 Carbohydrates.

Here are the steps with photos:

In a separate bowl, place cocoa powder, protein powder and espresso powder. Pour half of the coconut milk in and whisk until smooth. Set aside.


Place sugar and salt in a saucepan, and pour the remaining half of the coconut milk into the saucepan. Whisk over low heat until the sugar and salt are dissolved, approximately 2 minutes. Don’t let it boil.



Slowly add in the chocolate mixture and continue to whisk on low until the pudding reaches a simmer and thickens a little, approximately another 2 minutes.



Remove the saucepan from the heat and stir in the chocolate chips and Chambord until the chocolate melts into the mixture and it’s smooth and silky.

 photo copy

Set the pudding aside and allow to cool for approximately 10 minutes. Then pour into 5 – 4 ounce serving bowls.


 Lay saran wrap across the top of the pudding so that no moisture will lay on the pudding. Then place in the refrigerator for approximately 2 hours to cool and set up.


You can garnish with coconut flakes, raspberries, strawberries or anything else you like.



Give Me Strength, (Full Video)


I decided I would go back and revise some of my previous posts that don’t have full video workouts. I am looking forward to doing all of those videos. The difficult part is deciding which one to do first. They were all very challenging when I did them the first time around. I feel like I am getting stronger. I can’t wait to go back and compare my scores.

I have the breakdown listed below. You can write it down and do it later, or follow along with me in the video.

Part 1:  10 second rest/ 30 second work    24 rounds

1) Walking Push-ups

2) Thigh Burner

3) Oblique Mountain Climbers

4) Clean & Press to Squat & Press

5) Pendulums

6) Alternating V-Crunch

7) Sumo Squat w/Alternating Side Swings

(I used a 15 lb. Dumbbell)

8) Dips w/Dancing Crab

9) Sandbag Swings

(I used my 30 lb. Sandbag)

10) Elevated Push-up w/Knee Tuck

11) Right Side Plank Reach Through

12) Left Side Plank Reach Through


Part 2: Stopwatch   5 rounds

1) Prisoner Squats                                 10x

2) Dive Bombers                                    10x

3) Sandbag Roll-up                                10x

4) Overhead Walking Lunges                 10x

5) Burpees                                              10x

6) Overhead Walking Lunges                 10x