Blog Title: kimberlykruger.com Blog

Well I decided to start a new post as my training is now taking

a new turn. I officially start my 12 weeks of boxing with Rich.

Twice a week Mon and Wed. On Tues and Thurs nights I will

do capoeira with Jase. I will still add in a couple weights and one

more cardio with a few intervals. And stretch, gotta stretch.

Supplements: still using mostly the same

Fusion Agent M

Allmax Allwhey

Biotest Superfood

Allmax RALA

Solgar V2000

NFS Reflux Free Fish Oil

Fusion Sub Q, Reckless Energy Shots or Gaspari Superpump when I want some energy

Allmax Glutamine

Allmax Femme CLA

Balance Thyroguard

Balance Valerian (great for good sleep)

Emergen C (carry them in my purse)

Go Slim Bars (when in the car or on a promo event)

BSN Syntha 6 (if really in a rush I have it as a meal

replacement for breakfast on the odd day – yum)

Training today – boxing at the ABA tonight yeah. A light run

this morning as going to have to push all my training into

4 days this week as a busy weekend ahead.

Well it is Monday and I am writing about last week. Man it was

busy. I was on set on Wednesday and so changed my training

a little bit. I always am a dumb blonde and train heavy legs

and then show up hobbling around in pain which is not

good if you have physical work to do.

So there was no boxing on Monday as it was a holiday so I did

a body weight workout in the shop. Man I can do a cranking

workout in the space of about 3 feet. Jump squats, skipping,

mt climbers.

Then Tuesday did a fast incline walk to avoid pain.

Wednesday no training as it was A LONG day, with my call

time at 5am so I was up at 3am. Fun day though and Lara

took me to Mirawai (how do you spell that?) beach for

a swim in the ocean after. I am not a strong swimmer.

In Canada we have lakes with no rip. It was nice and

refreshing.

Went to ACDC with the Balance team. Thanks Donelle and

Andrew. It was awesome. Those dudes can still rock it.

I danced my butt off. Thursday and Friday again had to

modify training as my neck was SORE. Did some light runs

and movements with light weight exercises. Couldn’t do any crunches or things. Sunday I trained as I had Wednesday off

and I did some interval metabolic work and some stretching.

Hopefully will get back to normal training this week.

Kim

Well my program is going to start to change for the New Year.

I want to add in more martial arts so this week I started training

with Rich, who used to teach at Tony Martin’s gym and is

now doing a women’s only class at the ABA. The class hasn’t

officially started so if you are interested email me  or call in at

the shop and I can tell you about it. It is going to be Monday

and Wednesday nights at the ABA in Mt Eden. My friend

Bonnie came on Wednesday night for a pre intro class and

we both sweated up a storm. Rich had us doing walking lunges,

shadow boxing, jumping up stairs, skipping – nothing gets

you super lean like boxing. Just look a boxer. Whenever I have

added boxing in my abs are full on.

The class will be from beginner to advance, like Renee a girl who is

there who has done 4 fights and back for more. Go girl!

You don’t have to fight either. I dont’ know if I will or not, maybe

later in the year. Right now I just like the training and they

are teaching us technique. So the official start date is Feb 2nd

and it will run for 12 weeks.

What else did I do this week – The weather has been on and

off and a few days with the night classes I found it harder to

get up and train in the morning so I did some metabolic/body

weight workouts at home. I got some mean stuff going.

I seriously can do the most crancking workout in 20-30 minutes where I am busting my butt in the space of the square in front

of the till at the shop.

Think skipping, jumping jacks, Burpees (everyone hates those)

half burpees (I think worse) jump lunges (brutal) and some abs

with lots of planks. Pushups. You dont need any equiptment.

I did a light stretching yoga at home on Wednesday morning

as I was quite sore from the past two workouts. On Tuesday I went

hard again on arms and was feeling it.

Got one more workout this week – either tomorrow or Sunday

I’ll see how I feel as I am in the store tomorrow so it is whether I

feel like getting up early or not.

Tonight Jase and Ricki are going to the cricket if the weather

holds up for 20/20. I might go after work as I have never seen

a live cricket game. Sunday is my day off and it is my good friend

Britta’s birthday so hopefully the sun stays out as we are having

an afternoon bash.

On 2nd thought maybe I will get my lazy butt out of bed tomorrow

so that I can have Sunday off as a chill day to relax and enjoy

birthday stuff.

Rest days are important. You should have AT LEAST ONE

per week.

Well the last few weeks I have really enjoyed my Christmas break

We went to Jase’s moms house for Christmas in Gisborne which

was beautiful and hot and sunny. We spent the days at the

beach and in the sun and reading books. It was awesome.

I wish I could have stayed longer.

I didn’t do any gym work – I never do for the week over

Christmas it is my break. I did some walks on the beach and

a couple of jogs. When I got back I continued on with my wet

wolf program, when I couldn’t make it to the gym due to Christmas

hours I just trained at home in the shop or down by the basin

doing some interval sprints around the basin, step ups on the

little wooden steps, jumping jacks and the chinup bar.

Back at the gym and rocking for 2010!!!

Wednesday

Last night I did a TRX circuit at the gym. Did some plyo jumps, a lot of ab and core work, a superset of handstand pushups and scorpions, some close grip pushups, a doozy of a pushup and side oblique combo, some sprinter start with jumps, tricep extensions, one arm back row with a 3kg dumbell, a few plate pushes, and some crocs with Jenae.

Boy that toasted me.

Thursday

Did my WW metabolic circuit of the week.

Scorpions, jump rope and since there wasn’t enough room in the shop I substituted jumping jacks. Short and sweet in 20 minutes worked up a sweat.

The rest of the week – did a couple of weights sessions. Did a heavy arms session as my leg was bugging me. Man it was good. I worked on some one arm pushups and did a bunch of chinups. Finished up with some planks.

Did a walk up one tree hill as my leg wouldn’t handle a metabolic session. I always find walking hard as it doesn’t seem like much of a workout to me, but it was nice to get outside and enjoy some fresh air.

Loving being back at the gym

Just thought this photo was nice. random

Monday – hit the gym in the morning and it was POURING rain. Got there and the power was down in the area but there was still light upstairs so I did my weights.

Did my lower body. Pumped it hard with my superset single leg step ups and single leg squats. For these I went below parallel this time and really tried to push up quick and with power and did 2o on each leg. burn baby burn.

Did some glute bridges on the swiss ball which I think are good for my lordosis.

Reverse crunches really focused in on the pulse. Plate swings tried to push hip up with intensity.

Trained again on Monday night – I know I am not to do twice a day training ideally but this week is a stinker with Christmas and Jase’s Bday things.

I did the Treadmill workout and felt like I really got amped up. Made the sauce for Jase’s special birthday breakfast. I got this cookbook from my aunt Rose in Victoria from a restaurant called Rebar. The most WICKED vegetarian restaurant I’ve ever been to. I said Jase could pick whatever he liked and he choose Heuvos Rancheros as he loves Mexican. I went to Farro Fresh Foods and they were really helpful (highly recommend this store) and helped me find the 3 types of chili needed in the sauce. I thought I would pull something blonde and dumb and touch the chilis and then touch my contact lenses, so I wore gloves (I did this once before in Asian cooking class and learned my lesson). The sauce was delicious a real mix of exotic spices and not too hot, kind of smokey tasting. For the recipe I made it this morning and I used whole wheat tortillas, this spicy pinto bean mix, scrambled eggs (I used a mix with extra whites) fresh cut salsa, and a sprinkle of light cheese) Rolled it up and topped with light sour cream.

Tonight his family is coming over and we are going to have a Mediterranean dinner of nibbles. I went and got a spray tan for a photo shoot I have on Thursday. I always feel funny trying not to leave brown prints everywhere.

Today no

This is from Leigh Peele's great blog

training which is why I did the extra session yesterday.

I LOVE the sun and I LOVE Christmas.

I put up my little tree. I think it rocks even if it is a Warehouse special. I also did some gardening in the back of the shop this weekend. Lance gave me some pots and I planted herbs and some tomato and chili plants. I have not been too good with gardening in the past so hopefully will start small and see how I go.

Monday

Did Leg training this morning. Man it felt so fast. I did a dynamic warm up, a superset combo of top speed step ups and single leg squats. This is harder then it sounds. I used to totally bag exercises with no weights. However I now realise in shame that some don’t need weights. These get you working up a sweat.

Then I did swiss ball leg extensions. You feel a burn on these ones – I did 3 sets of 20. I also did plate swings and reverse crunch with a pulse. That was it. Done in about 45 minutes I think.

I was supposed to have boxing tonight with Rich at the ABA but that got cancelled and I was in the area so I drove to Tony Martin’s gym in Mt Roskill and did one of my metabolic circuits for the week. I did a few quick intervals to warm up on the treadmill then did a 25 minute walk on a high incline at a fast speed. Again I was in and out of the gym in top speed. Came home and made a nice chicken and ginger stirfry. I made it minus the meat so Jase could have some then added my chicken in later.

I didn’t sleep that great last night so this morning didn’t make it to bootcamp and did instead one of my other metabolic circuits of jump rope and scorpions. This was done in under 15 minutes and finished down at the basin and did a nice little stroll around to get in some sun and stretch my legs. Tonight Tori is coming over and I will make a nice spinach salad with turkey burgers as it seems like a nice outdoor night. I think we are all going to see Zombieland or something.

Going to pick up Britta for an early morning coffee tomorrow. Hopefully it is sunny so we can go to Mission Bay. Last week it rained on us stink so we ended up just staying in Ponsonby. Stupid traffic too, took me an hour to drive in the city.

Did bootcamp yesterday with Sean – yikes 5am wakeup. It was really fun and you are done your workuot for the day by 7am.

We did TRX Superman, sprinters start and side planks, boxing, stair running, lifting this heavy bag, swiss ball wall squats and medicine ball work. I think there will be a new one starting in the New Year so contact Tony Martin’s Sportsconnection in Mt Roskill if you are keen. On Saturday’s we do Power Yoga. This is good as I am really stiff from the week.

Tonight upper body.

What else did I do this week  – let’s see

Did my total body weights. Played around with single leg crocs and reverse crocs.

Did an interval walk on the treadmill as fast as possible for 30 minutes. It was harder then I thought. I always bag walking as I find it boring but when you are trying to go as hard as possible in a short amount of time it is as hard as you make it.

I was a bit down on Saturday – it rained which doesn’t help much but around Christmas I always get a bit home sick. Sunday J got me some flowers which was really nice and that cheered me up and we watched some movies.

Well today was the first day of my new segment of my metabolic training program.

Pre Christmas Fat Blaster Extreme. It is good to have a solid plan now to keep me training hard in between Christmas parties.

Today was legs. Me and my trainer (the wolf man) had discussions last week about my leg training. I have genetically muscley legs. Now I have done heavy squatting, deadlifts etc for years so I am not a fan of girlie little weights. It is only after years of weights that I don’t really think I want more muscle on my legs. I also don’t want a flabby bootie and “sloppy” legs.

Most girls freak their legs will get “too big” from weights. I think it hilarious as most girls don’t bust their butts enough that their legs are covered in fat not muscle. They don’t need to worry about getting big legs, they need to worry about loosing some fat!  A lot of this has to do with your training, nutrition and supplementation. However, I do not have too much fat. I So for me we came up with a plan to keep legs strong and toned but not add bulk.

Today I did my dynamic warm up followed by light Zercher Squats. I dont’ go that heavy on these – just 5kg on each side of the bar but go slow with good form and go really low. I did reverse crunches, swiss ball leg extensions, a superset of top speed step ups and single leg squats and the master burn with bulgarian split squats on a box with a pulse. This last one was a KILLER. I was humbled to have out the 3kg dumbells. I actually did some warm up sets with no weight and could feel them already. Jason (not my Jase another one) at the gym came up and I showed him how to do them and he did 2 and said “holy man these are hard” I think everyone at Tony’s gym always wonders what the heck I am up to.

I saw Seanie at the gym. He asked me to come help this week at bootcamp. Have to boot my butt in gear and get there for 6am.

Today’s food so far: egg whites, quinoa, grapefruit pre workout, Allmax Isoflex Vanilla with Allmax Glutamine and strawberries post workout – yum.

Grilled chicken, beans. More chicken and asparagus on the menu lined up this avo and fish and spinach salad with avocado for dinner.

What other supplements did I/will I take today – Solgar multivitamin, Fusion Agent M pre and post workout, Biotest Superfood, Biotest Flameout, Nutralife Evening Primrose Oil, Allmax Allwhey Protein, Solgar Digestive Enzymes, Biotest Rhodiola Rosea, Balance Liquid Carnitine.

de stress yourself

Metabolic Workouts this week – these I can alternate based on what is up with life. If I have boxing on I will box. WW has written me two workouts to do if I dont’ have anything on. This week I had Sean’s bootcamp where we did circuits with TRX, running stairs, boxing, carrying bags, whew it was hard and I was dripping hot. This humid un sun weather is killing me. We finished with an inchworm plank circuit and when Sean added a dumbell to my side plank on the TRX I nearly died. Hardcore. I loved every minute. If you want a workout and a half check out Sean and Logan’s bootcamps at Tony Martin’s gym in Mt Roskill.

TRX side plank - killer when Sean added Dumbbell in free hand!

I did my 2nd workout which was upper body - now both my arms and legs are sore haha. I did tate presses, single leg crocs (my new fun one), BB incline bench press and single arm db rows.  I am super strong on my rows. I have always liked this exercise.

Last night went to the Breakers with Ben from ZM. Good game, pretty close i thought the Breakers had it but overall a good watch.  Jase was happy that now I am driving I drove him around. There is still a lot of road works, I don’t like those much.

Off to the gym for my final weights this week. Just finished a yummy salad of spinach, grilled chicken with herbs and lemon juice, olive oil and heaps of veggies. FINALLY making my water quota. I find this a hard one.

Tonight heading out for dinner with Rathikka from Nova to Bodrum one of my favorite restaurants in Newmarket. I love mediterranean. I think they have belly dancers tonight there too…

mmmm hummus, olives yum. It is my treat night tonight too – I have added it into my plan so once a week I am back to having what I like. This is my standard, once a week is good and I like it on Friday after a busy week.

Off to Sylvia park now to get my eyes tested. Hope I am not too much blinder. My glasses are THICK!

Saturday

Well relief yesterday my eyes are all good. I think that getting away from the office and the hours at the computer desk really helped out.

Today I did the last of my weights workouts for the week. I was going to do it yesterday but it was pouring rain and I was actually really really sore and felt that extra bit of recovery could be used.

Todays workout was really short and sweet. Did a warm up of inchworms, rollover to stand up. I did a shoulder triset, a circuit with hip pop ups and froggers, finished with some J Rope Pulldowns.

Then went and finished with some relaxing yoga with Sean and the boot camp team. I like his yoga, it isn’t boring and I was really sore at the end of this week and it was a good way to finish off and relax.

Tomorrow I am seeing my good friend Kirst and Stace from Sydney for brekkie which will be nice. Not sure what I am up to tonight as was going to meet with Kirst then but she has family stuff on so it has changed to brekkie.

Tomorrow = rest day from training.

Some days I wish I had a bath tub and not a shower, it is nice to relax after a week of training. I wonder if the YMCA down by the Lagoon would let me come in just for a hot tub haha.

Week 11 – new program going strong!

For the past 10 weeks I have been doing a program from a trainer in the States called Wet Wolf. I had read some of his articles where he figured that he could get you in the best shape using metabolic circuits, full body workouts and interval sessions. In my past the best shape, for me, that I got in was pre comp using 6 days a week long slow cardio, 6 day body part splits and the same diet everyday with no cheats for 12 weeks pre comp.

WW told me well what if you could get in the same shape or better but with less work? The idea sounds pretty nice, but I am always a skeptic. So I started doing some of his programs last year and found I really enjoyed them and was getting good results with less time in the gym.

So for the past 10 weeks I got my pre birthday present to me. I got a customized eating and training plan to test out if I could get even better results with less work. I have thoroughly enjoyed my training programs. They have pushed me in terms of strength, power and flexibility. They toned and tightened areas that were needed. It leaned my abs out without much direct ab work.

Here is a breakdown of what I did on the program

- 3 days weights with either full body circuits or splits

- 2 days week interval work – skipping, sprints, burpees, track work

- I did some light stretching or a stroll around the basin every once in awhile if my body was sore

- I ate more food on a rotating oscillating plan based on my body type and my training

The theory in his training, which I think most people would enjoy, is get the maximum results in the minimum of time.

Well coming from a lot of people you might think this is a gimmick and a line used to sell and Ab System on the morning show but if you look at photos of Jeff below (his real name) you would know that he practices what he preaches. This dude is ripped!

This is what he actually looks like, no wolf suit.

By the way, I would always want to get trained by someone I think is in mean shape. They should practice what they preach.

The food part is similar to how I have always eaten, clean and healthy and changing based on your activity – but mine is cycled slightly different then I have been doing in the past. For the training I do, I need to fuel my body.

Well after my last 10 weeks, with good results (lost 1.5kg and got very lean) with less work I decided to try another 4 week program to crank it up leading into the holidays.

This is a photo after 10 weeks, with in my opinion VERY little training time

This is where my abs are at now with very little “cardio”

We have made a few changes to my program

- 5 meals instead of 6 which is easier with how busy I am

- no eggs at night, I don’t like this

- no fish in the morning I don’t like this

- changed my leg training based on my leg shape and results I desire

- if I don’t do 2 metabolic sessions I may do 2 x boxing sessions

Other than that I have a rocking new program I start next week so stayed tuned for Metabolic Meltdown pre Christmas weeks 11-14

cheers

Kimmi

I can’t believe how slack I have been. Did I really not write on my blog for a whole 2 weeks?

It has been very busy. Thanks to everyone who came out to our sale this past weekend, it was great to see some new faces.

My highlight exercises of the last few weeks

- hanging leg raises superset with medicine ball weaves

- waterbury crucifix – these small movements really feel good in the hamstrings

- reverse db incline rotation

- reverse lunge follow through with knee

- scorpions

- field work with power skips

I have finished up the program this weekend and was sad at the gym today as  now my little plan is done. I will and did tonight incorporate some of these moves into my training.

So thank you wolf man for a stellar last few weeks of programming. I thoroughly enjoyed it and will be back for more at some point down the line.

To recap my program

What I did – 3 weights and 2 circuit days a week (track workout and one skipping/jumping metabolic circuit)

Tried to add in stretching twice per week as I suck at this as get bored easily.

I reduced my cardio drastically and didn’t really do long slow cardio during this time.

I ate a lot of clean healthy food every 3 hours that alternated daily

I tried to drink as much water as possible.

Results

- I haven’t done my bf yet but I feel/look pretty lean to me

- My abs look pretty mean for not many “real ab exercises” and not much old school cardio

- I got really strong and my plyometric ability/speed improved

- I lost 1.5kg

- I had fun.

Tonight Lance came to the gym with Jase and I which was nice. It is always great for me to bring friends along and have them feel good and train hard. I did one hour of TRX combinded with skipping, scorpions, WW metabolic abs complex, burpees, the whole kitchen sink. And I cranked up my workout today with Allmax Rapidcuts which gave me constant smooth energy.

Get cranking with Allmax Rapidcuts

My diet today is still clean as per usual – eggs, grapefruit, grilled chicken with spices, green beans, more chicken, a Allmax Allwhey shake, sweet potato, and for dinner some baked salmon, steamed broccoli, almonds.

Thanks Wet Wolf I have totally enjoyed your training.

If you want to see more of his training transformations his page is www.wetwolftraining.com

Over and out Kimmi

wow this is my last week in my 20’s.

The end of an era.

My landlord Ana told me that I should expect a cry on Saturday.

Sarah is coming up tomorrow and Britta is coming over and we are having a girlie day of shopping at Sylvia Park. I can’t wait!

Training has been good this week

Did the legs workout again. The zercher squats are hard, the swiss ball glute bridges I did a few more reps and the bulgarian split squats are always a demon.

Metabolic circuits on two days of the week with intervals – again did one day again just in the shop, I must look like  a nutter as didn’t have time to drive to the gym.

Did a solid upper body last night. Trying to get my legs higher on those hanging leg raises. Find my hands start to hurt – need to toughen up!

Did reverse incline db’s again, single leg pushups I upped the reps and tate presses went for a few more.

Last workout for the week tomorrow is full body with abs and will try to do some stretching after.

Then the weekend off for birthday relaxing.

Friday

Last day of 20’s

Well completed all my workouts this week – yeah for me!

Sarah arrived at lunch and we spent the day shopping. It is funny when looking for things you don’t actually find much. Of course I spotted a red adidas tracksuit hoodie at foot locker – no more sports clothes! I was trying to find some going out tops and sarah found one with me at Paris Texas. Also got a new wallet and had some good laughs. Can’t say I am into the tie dye leopard stuff that is out at the moment. It scares me.

sarah and I off to the Spa

We lit off some fireworks in the backyard and made dinner at home.

I still can’t get over they just sell you fireworks in NZ. Us conservative Canadians never grew up with that so I think it is awesome.

Saturday

I woke up and cooked Sar breakfast – I taught her how to make egg white omlette with one yolk and some whites, chopped tomato, spinach, a couple of olives thrown in  – voila. I told her to make this when she gets home as she wants to lean up for summer. If you are full from breakfast you won’t eat crap all day.  Then we left on the train to the East Day Spa at Sky City.

On the way there I saw a dress in the surf shop – Jase’s mom told me to pick something for myself so I splurged and got it – very different from my usual black attire -f lowers and everything. That is what happens when you shop with Sar, she rubs off on me. No pink however, that is just going too far

The spa was awesome. I got some waxing done first – the lady laughed at me, have my pain before pleasure. We had side by side pedicures – we each got a milk bath and brown sugar rub – deluxe. Again I went way out for me haha and got purple nails. I got little chocolate treats, Sar liked the deep fried shrimp. Yuck it is my bday but I still dont’ like anything fried. They gave us a glass of champagne too. It is my birthday so I get the day off.

Then we went and played pokies and walked away with $40 each (we must have been cheering like we won a million) and got a little tuck tuck driver who took us on a little cruise of the city.

Then we went home, got Nando’s and got ready for Nickelback. Jase won the tickets so off we went. It was actually a really sweet concert. I had never been to Vector before – why Auckland does the train not stop here, that confuses me. Anyway danced away and I actually knew more songs then I thought. They had things that looked like super soaker water guns that shot beer in the audience. I thought that was a nice added touch.

So I couldn’t have asked for a better day.

Having Alistair fill in the shop was an even better present and Jase and I got to spend the day together, watch some dvds and relax.

It is good to have a chill day and we haven’t really had one since the  shop opened. It was the best.

Bring on 30 – more training to do, more goals to reach, more adventures to be had, more trouble to get into.

I will grow up… one day… maybe.

kim