K-Fit – Week 1 and 2 Review


Before I get too far into this post, some disclaimers:

  1. I am a big fan of Kemme Fitness, which publishes K-Fit.
  2. I am into the whole “Functional Fitness” thing.
  3. While I’ve never met him face to face, I’ve had lots of email/FB/phone conversations with Pete Kemme, and hold him in high regard.
  4. Without going into details, lets just say that I’m personally invested in the success of Kemme Fitness in general.  More details to follow later this year.

What I’m getting at is that I am not the most unbiased person to write this review.  But, I am going to do my best to be objective.  So buckle your seat belts, keep your hands and feet inside cabin at all times, and enjoy the ride!

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What I learned from doing Insanity

I had a conversation with a friend the other day.  It dealt with them getting ready to embark on the Beachbody P90X program, and I spoke highly of Beachbody’s Insanity program, which I did this summer.  The other person was curious as to why I didn’t move on to doing Insanity:Asylum, or the upcoming P90X:MC2 program.  I explained to them that I had decided to try and roll my own workouts with what I had learned, and I realized that a lot of that had come from Insanity.  So I decided to write this entry – what I learned from doing Insanity.

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Stroller Derby!

First off, has it been this long since I wrote a blog post?  And to make me feel double guilty, bloggers I admire, namely Jason Robillard of BRU and The Maple Grove Barefoot Guy, have recently written posts about successful blogs.  Of course, to be successful as a blogger means that I should WRITE.  Duh.

So I’m writing again, all of you fans can step back from the edge now.  It’s going to be okay.

Today’s contribution to the world is to describe my workout today.  I am lovingly calling it “Stroller Derby!”  Those of you that stay at home with kids and think that you don’t have time for exercise, I’m about to prove you wrong.

Necessary Equipment

First, you need a weight.  Mine is named “Nate”, and he weighs about 30 lbs.  Your weight will also need to like playgrounds.  My Nate weight loves playgrounds, and loves to run around and have fun.

Next, you need a playground.  That’s obvious.

The Exercise Plan

You will need to be a suitable distance from the playground, something that you are comfortable running, edging towards the challenging side.  We don’t have a suitable playground near our house, so I drive over and park in another housing development, and start my workout there.

Its really simple.  You load your Nate weight into some sort of acceptable pushcart.  I use something that my wife bought that she calls a “jogging stroller”.  The stroller is cool because you can load it up with more weight in the form of water, Gatorade, your iPod, etc.  The more weight in the stroller, the more fun running hills is!


Now, run to the playground.  If, as in my case, the playground is only .9 miles away from where you park, you should probably run in the wrong direction first to increase the mileage.


Once at the playground, your Nate weight becomes your timer.  Your goal is to run through as many different bodyweight exercises as you can in the 30-45 minutes you will be at the park.  You should start an exercise and do it until you reach burn out, or until your Nate weight interrupts you.  My Nate weight does that fairly often, needing help climbing up a ladder, needing to be pushed on the swing, needing to be told not to swim in the creek, or needing a diaper change.  You can also use your Nate weight for exercise, picking it up and putting it down.  Or chasing it around.

If you need creative suggestions for exercises, I recommend this really comprehensive list at Kemme Fitness.  In my workout today, I did:

  • Scorpion Push ups, spiderman push ups, air squats, lateral bounds, rowboats, tuck jumps, cross toe touchs, Brazilian crunches, all on the playground itself
  • Box jumps and uneven push ups on the retaining wall
  • Reverse Push Ups, Dips, and leg raises on the equipment

And more I can’t remember.  But you get the point.


Run Again!

Now, run back to your home (or car) as in my case.  If you are feeling adventurous, you can take another long run back.  In my case, I am usually wiped out from the heavy duty exercises on the playground, and my Nate weight is getting tired and cranky.  So I run the short route back.

And finally…


Definitely your Nate weight should take a nap.  You probably can to, if you want.


According to my FT60, my exercise was 1hr and 53 minutes long, burned 1490 calories, 17% of which was from fat, with an average heartrate of 141 and a max of 208.   The 208 happened when I hit the final sprint to the car to make my Nate weight laugh out loud.

Kemme Fitness – First Workout

Yesterday I did my first Kemme Fitness workout.  And I haven’t been this sore since I started doing the Insanity Workouts.

Kemme Fitness is a website run by Pete Kemme, who is about three different kinds of awesome and nine different kinds of crazy.  He believes in functional fitness, high intensity training, and constantly changing your training to keep things fresh and interesting.  He also makes a lot of his own equipment, such as a medicine ball created out of sand and a basketball, whom he calls “Carl”. Continue reading

This week, I was touched by awesome…

I already posted this to Facebook, but I figured that I might as well blog about my brush with awesomeness.

I wrote an email to the Maple Grove Barefoot Guy about how I got started in barefoot running for his Fan Friday feature.  He and I had a very interesting email conversation that turned into this post.

Most impressively, he took my initial book-length email and all the long long responses to his questions and condensed it into something cohesive and readable.

So, for all of my reading masses (both of you, thanks mom!), head over there and check it out.  And read the MGBG’s blog, it oozes awesome from every crevasse.

Peanut Butter Protein Balls

My wife Mandy likes to scrapbook, and holds these scrapbooking retreats periodically.  When she returned from this last one, she was singing the praises of her new friend Monika, who was a fellow marathoner.  Monika was quite the cool person.

Another thing was that Monika had a recipe for protein balls, which Mandy described as like protein bars, but all natural and homemade.  She talked so much about how good they were that I was a bit skeptical.

Until she made them.

Seriously, these things are great.  They taste AWESOME.  Very good for use when you would normally snarf a protein bar – as a hunger fix, to add protein while regularly working out, whatever.  And since you control all the ingredients, you can control the calories, protein, taste, etc.  Monika is also very into something called clean eating, which I know absolutely zilch about.  I thought it meant showering and washing your hands before you ate.  Which I sometimes even do.

So, here is the recipe as Monika originally emailed to my wife, including her comments:

Peanut Butter Protein Balls

  • 2 cups oats
  • 16 oz nut butter (peanut butter seems to be our favorite but all should work.  try to stick with natural and no extra added sugars)
  • 2 bars or 1 bag of chocolate (if you want to stick to clean eating go for something with at LEAST 70% chocolate)
  • 2 cups honey or agave (agave is clean, but honey is cheaper. your call)
  • 4-6 scoops of protein powder (I use EAS chocolate, but all should work. I do 6, but only because we workout a lot. if you dont, I would lean toward 4)

Add all to a standing mixer (if you do not have a standing mixer, i would add 1/4 cup more peanut butter and 1/4 cup honey to thin it out) and blend for about 10 full minutes. You will need to watch because depending on the type of oats you have, you may need to add more honey/agave.  It should be the consistency of cookie dough, so just use your best judgement.

Once thoroughly combined, use a small cookie scoop or a spoon and scoop out 1-2 Tbls of mixture and roll into a small ball.  I set these into a large tupperware container and then leave them in the fridge for roughly two weeks (we eat them to fast, but they should last longer too), but they also freeze fantastically.

However, they do NOT need to be refrigerated.

This recipe makes about 48 balls and a serving is 2 balls.