Bento Blog

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2010-01-20T20:04:00.000-05:00

Our Baby Girl

2010-01-19T20:48:00.002-05:00

Phil and I welcomed our baby girl Adrienne Corina Ross into the world Monday Jan 11th at 8:54p.m. She weighted 6 pounds 9 oz and was 19 inches long. She's growing like a weed already!

Thanks to all for the well wishes my family really appreciates your support!

Happy Holidays!

2009-12-21T10:34:00.003-05:00

Hi all;
We are 2 weeks away from meeting our little bundle of girl. We have decided on Adrienne Corina Ross as her name and excited to meet her.

I have stopped teaching fitness classes as of now but taking walks and of course nesting like crazy here in Mahwah, New Jersey. I will be back to teaching in CT as of March 1st. (NJ and CT are only 30 something miles from each other)

Here is a recent photo of my baby bump! I am ready to go!

I wish you all a healthy and happy holiday season!

Affordable Kettlebell Workshops for anyone!

2009-10-20T19:38:00.000-04:00

Hi everyone,
Just wanted to pass along the info on these kettlebell workshops if anyone is interested. It's hard to find ones that are affordable. Phil is going to focus on specific techniques and make sure people really learn form. If interested please go to the following link: He has 2 scheduled in November. Scroll to November and click on the event entries.

http://www.meetup.com/www-philross-com/calendar/

Hope everyone is doing well out there!

Beauties and the Beach

2009-09-19T12:18:00.005-04:00

Today we took to the beach for a boot camp class. This beach is in my home town of Norwalk,CT about 4 miles or so from where I live. It is so gorgeous there!
So what did we do?

1. Warmed up - walk, jog to limbering exercises as a group.
2. Went over each drill as everyone was still jogging and moving.
3. Start drill session - 2 minute endurance drills
a) Woodybag over head throws
b) “Dig for China” leg slides - like mt. climbers only using the sand as resistance on legs. (I heard some groans on this one ;-)
c) Kettlebell walking swings
d) Resistance tubing (the thickest made) split lunge with bicep curls
e) Woody band squat and over head press (killer)
f) Med ball jump squats w/ over head swing
h) Long stride sand walk
We rotated through these once running to each station.

4. Compound movements (done with hand weights) for all muscle groups
5. Abs with dumbbell on beach towel
6. Yoga and meditative stretch - toes in the sand.

This took about 1 hour total. It was a gorges crisp day and I want to thank all the ladies for coming out! You all worked your tail feathers off! Donna and Gigi I loved the hats gals! 

(Here are some photo’s of the event. I wasn’t planning on someone snapping pictures...Thanks Lorry & JLO ;)

My Pregnant kettlebell workout

2009-09-14T22:07:00.006-04:00

My Pregnant kettlebell workout put together by my hubby Phil Ross RKCII trainer

Warm up – walk on treadmill or cross trainer machine (I can jump rope if I feel up to it as well) 7 minutes

1. High Halos 15 lbs - 2 sets 10 each direction ( 10 seconds in between sets)

2. 1 handed swing 3 sets 15 on each side (15 to 30 seconds in between sets

3. Single rack squats 2 sets 10 each side ( 15 seconds rest in between sets)

4. abbreviated kossack do not squat all the way down and use horn grip ( 3 sets of 10 each side 20 second rest period between each set)

5. Bottoms up abbreviated split legged squat ( 2 sets of 15 each side) 20 second rest period between each set

6. Bottoms up press – ( 3 sets of 10 each side)

7. straight arm push ups execute scapular retraction 2 sets of 10 or do on the knees and add 2 more sets

8.cross renegade row (modified on the knees ) 2 sets of 10

*** During rest period do stretching ****

Finish with Yoga stretches for 10 minutes ( I use the 10 minute solution routine I did for 5 day get fit mix)

Explosive Power Kettlebell Workshop October 4th

2009-09-14T20:55:00.003-04:00

This is me almost 6 months pregnant. My hubby has me doing a great kb workout. Come join us for his workshop.

On Sunday, October 4th, Master Phil Ross will be hosting a 3-hour Explosive Power Kettlebell Workshop from 12 noon until 3 PM. This workshop is geared toward Coaches and Trainers. Several of the the subjects to be covered are Kettlebell Etiquette, Eccentric and Concentric Force, Rooting for Power, 2-handed swings, Plyometric Squats, Dual Clean & Jerk Press, Jumper’s Swings, Kettlebell Thrusters, Split Squats, Split Snatch Series, Push Press and much more.

If you’ve been curious about Kettlebell training and how it can benefit you, your clients or your athletes, now is you opportunity to have questions answered and get some real hands on training with one of the county’s top Kettlebell authority, Master Phil Ross, Level 2 RKC Certified under Pavel Tsatsouline, the founder of the Russian Kettlebell Challenge and world’s foremost authority.

The training is designed for those who desire to take their own fitness and athletic levels to the next level as well as adding to the current training regiment for their clients and athletes. You will need to come with an open mind and be prepared to work. The cost is only $125.00 before 10/01 and $150.00 after. Space is limited, so please register early. For additional information call 201.612.1429 or visit us on the web at http://www.philross.com

Download Flier

http://philross.com/new/wp-content/uplo ... 1.doc2.pdf

Big News!!

2009-06-08T20:07:00.001-04:00

Hi Everyone,
I have some great news and some not so good news at least from a video production perspective for this year. We are going to postpone filming the rest of the "Dynamic Series" until next summer (2010). This was unexpected and I am somewhat sad about it. But… there is a positive personal side to this story that I am excited to share with you.

As you know, Phil Ross and I are getting married (next month). We also found out that we are expecting!! Phil, his kids (my soon-to-be step children), myself and our families are over the moon about this! I have been advised by my doctors to take it easy for the next 4 to 6 weeks due to certain circumstances. So, in the interest of our baby, I am going to postpone things until 6 months after he/she has arrived. I want to enjoy my pregnancy, production free. So, I am taking a year off.

2009 has been one of the most exciting times in my life. I have been very lucky and blessed this year. I hope you will all understand and support my decision.

PS. Of course I will honor all of your coupons for the "Dynamic Series", same time next year. Just ignore the expiration date. :)

Take care and have a great week.

2009-05-29T10:16:00.002-04:00

May/June Rotation:
Week One:
M- KBD workout 1 & 3
T- KBS with abs
W- KBD workout 2 add the following 60 double handed swings and then 60 hand to hand exchange add abs (do in sets of 30 if you need to break)
Th- HLKO
F- Off
Sat- Double bell workout: (30 second rest in-between exercises)
Do warm up on KBD
20 passes around body each direction 1 bell
20 halo's around head each direction 1 bell
Double bell swing 10 - 10 - 10 (3 sets 10)
Double bell cleans 10-10-10 (3 sets 10)
Double bell clean - squat - press 10-10-10
Double bell snatch 10-10 10 Double bell alternating snatches 10-10-10
Double bell walk - take both bells over your head full arm extension and walk around for 1 minute, then drop to front rack position walk for 1 minute, then to farmer walk hand position for 1 minute. (this would be good to do outside so you can move around. Be sure to keep your abs engaged, don't grind your teeth or stress your neck and focus on breathing) Add abs on KBD
Sun- Off
___________________________________________
Week Two:
M- 3 mile walk, jog, hike or ride a bike duration of time should be at least 45 to 50 minutes so go at a brisk pace. Lengthy stretch like ANS stretch 1 or 2
T- KBD workouts 1, 2 & 3 plus abs
W- KBS with abs
Th- KBD workouts 1 add the following 60 double handed swings and then 60 hand to hand exchange add abs (do in sets of 30 if you need to break)
F- 3 mile walk, jog, hike or ride a bike duration of time should be at least 45 to 50 minutes so go at a brisk pace. Lengthy stretch like ANS stretch 1 or 2
Sat- off (add a stretch or non power yoga if you like)
Sun- off
___________________________________________

Repeat these weeks

2009-04-22T22:51:00.003-04:00

Dynamic Series Update:

Hi Everyone, I just want to clear up any confusion with the production schedule for 2009. Yes, some details have changed from what was originally slated. I am confident you'll be pleased with the workouts we have planned. Read on to clear up anything that might have been missed or deleted when we swapped forums/servers. I will be posting a "detailed breakdown" of each workout as each pre-sale approaches.

The list of Dynamic Series Videos to be filmed this year is as follows;

Pre-sale 2 film - July We will open this pre-sale on June 26th

1. Drop Set Dynamics - total body strength training workout using drop set method of training. There will be a bonus “scrambled eggs” RKC Kettlebell Bonus workout on this dvd with Phil Ross.

2. Hip Hop Walk Dynamics - a fun hip hop walking workout done to hip hop music

3. Abs n Stretch Dynamics – a sequel to the original Abs n Stretch video

__________________________________

Pre-sale 3 – Sept.

4. Hi/lo Dynamics - my traditional hi/lo blow out w/ med ball intervals

5. ASC4 (ADVANCED STEP CHALLENGE 4) This is replacing Dome Dynamics I'll be blunt, Bosu workouts don't generate as many sales as Step workouts. Right now we are going with what sells for us due to the economic climate. We will include a bonus cardio Bosu workout on this step dvd.

*** Nrg Mania Philadelphia Road trip will be held on this filming weekend***

___________________________________

Pre-sale 4 - Nov

6. Lower Body Dynamics - lower body strength training workout
7. Upper Body Dynamics - upper body strength training workout

That's 9 workouts in 2009. :) Have a great day!

Hello Everyone

2008-01-20T13:24:00.000-05:00

Amy Bento Fitness Expert and NASM Certified Personal Trainer for over 18 years.