Sandbag Workout Benefits

Moving to Germany and having a weight limit on our household good forced us to find a lightweight solution for weightlifting at home. After researching, shamelessly on, empty sandbag kettlebells and larger bags were the obvious solution. The smaller start at $10, the larger bags were $25, and sand at the local store was €3 for 25 kilos making it super practical. It literally took 15 minutes to fill up 6 bags and 3 bags fitted perfectly into a larger bag for a 50 lb sandbag.

After setup and using the bags for the first time, honestly, felt weird. This lead to research on using sandbags instead of kettlebells, dumbbells, and medicine balls. Benefits of using sandbags include enhanced core use, dynamic resistance, and real life functional carryover. Carrying a sandbag does require the use of your torso and hips, in which strengthens you core. The sand in the bags shift forcing you to stabilize the weight through different movement planes. This resistance creates the ability to react to movement and you become me agile. The training from sandbags and mimic real world situations like picking up bags from gardening or moving furniture around.

When training with the bags, it’s ideal to only do as many reps you can do clean. When you feel like you’re losing control, this is when you can injury yourself. Always remember proper form over number of reps to stay safe.

lockalcordo, The Buzzed Badger

High on Life. Dedicated to Fitness. Obsessed with Health.


As the last months of completing an MBA in Marketing are around the corner, thinking about “what’s next?” is natural. My passion is to help others in the Fitness world. After digging into how to become a personal trainer and a nutritional coach, there is not a lot of information out there to explain to you how to build a clientele. Plenty of websites thoroughly explain how to get the certifications and how to work for other people. But what if you want to work for yourself? Then what… You bumble around looking crazy until you figure it out?

Welp, that’s the plan and I want to share with you my journey, a Marketing Grad student into a Fitness and Wellness Marketing Professional.

Today marks 3 weeks of deep-diving into fitness and wellness marketing, the fitness industry, and balancing a business alongside social media. By far mastering SEO, affiliation marketing, and finding information solely related to fitness marketing has been a struggle. Many moving parts are involved when creating a brand, especially when it is a solo venture based on a skill set only you possess. No one can be you, bring what you bring to the table. Even if you don’t look like the ladies and gentlemen flexing on Instagram, Facebook, and Pinterest – no worries, you are still are the right person to understand the struggles of getting fit and eating right. You just might have the right motivational skills to get someone else off the couch and moving. A true statement read somewhere, paraphrasing, If you don’t have time to take care of yourself, you’ll have to make time to be ill. That statement is enough to keep me moving, to motivate others to move, and teach them how to encourage others.

Morphing into a Fitness and Wellness Marketing Professional will not be a short journey. But you know, by staying focused and knowing where you want to go makes it easy.

Hills on Treadmill

Running hills outdoors in Germany is hard. At least for me because the slope grades can quickly go from 1% to 25%. The best way to prepare for trail hills is to train on the treadmill. Here is what I do to prepare to for outdoor hills:

  • Start the treadmill at 0% incline and easy run. Easy is different for everyone, for me, it’s at speed 5. Hold this speed for 2 minutes.
  • Bring incline to 1% at an easy speed for 1 minute.
  • Increase incline to 2% at an easy speed for 1 minute.
  • Decrease 1% each minute until you are back on a flat road. (2 minutes of work)
  • Now easy should feel a little too easy after the incline, so increase your speed to a little more effort. (I go up only to 6) Maintain this for 2 minutes.
  • Increase to 2% incline and maintain for 2 minutes. For every 2 minutes increase the incline by 2% until you are at 6%. (6 minutes total)
  • Now let’s bring it back down… 2% every 2 minutes. (6 minutes total). It will feel easier as your incline declines.
  • You’re done. The whole thing should only take 20 minutes.

The more time you complete this hill workout the easier it will get.

The Buzzed Badger

High on Life. Dedicated to Fitness. Obsessed with Health.

SEO is simply the abbreviation of Search Engine Optimization. So why does your business need to optimize itself within search engines? The answer is easy. If you are not on the first page, you are losing. Because think about it, how often do you click to page 2 or 3 when using Google. My guess will be almost never.

When you have a website you want potential customers to visit, by using SEO you can drive people to your page and your business has more credibility when it pops up closer to the top. Customers will most likely engage and add to the traffic to your site when you are using keywords that are trending in your industry.

SEOs do cost money but it is an investment for a long term strategy to increase customer engagement and quantifying your business. SEO adds to your marketing strategy y attracting them and possible generating a sell because they were able to find your business and research you through social media or navigate through multiple versions of the same page.

As technology evolves, your business will need to at the same rate.

lockalcordo, The Buzzed Badger

High on Life. Dedicated to Fitness. Obsessed with Fitness.

Vegetarian Transition

For close to a decade, I was a vegetarian that transitioned to a vegan for the last two years. I had tried many years before to eat a plant-based only diet because I am lactose intolerant and as a cancer survivor who was afraid of what I was putting into my body but failed miserably because I did not go in prepared. Having balanced meals and a variety of nutrients and minerals are important in maintaining a healthy lifestyle.

Anyway… in 2018 I had a bright idea to become a mainstream eater (if that’s what you call it) to fully experience my new life in Europe. It was a horrible mistake because after eating meat for the first time I was in the hospital due to not being able to break it down and my allergies came back aggressively enough I was back in the hospital and now taking daily meds on top of getting monthly shots. How can you even have a job drowsy and going to a doctor’s appointment every month? IDK… I miss my plant-based life. But in reality, it is a lifestyle change and you have to re-learn how to cook, plus navigate out in the world. For 2019, I will focus on a vegetarian diet before I go completely plant-based.

Sharing with you the last 3 months of 2019 transition:

  • October:
    • Find Plant-Based Substitutions
    • Sub out meats for Tofu Twice a Week
    • Use Fish When Plant-Base Won’t Do
  • November:
    • Use Only Vegetables or Fruit in Favorite Meals
    • Swap Cow Milk with Oat, Almond, Coconut, Rice… Any Alternative Milk
  • December:
    • Use Plant-Based Powder Instead of Whey
    • Test Out New Vegetarian Meals

After 3 months you should be ready for the leap to an all-vegetarian meal. As an ovo-vegetarian, you still can have eggs if you are not ready for the full plant-based jump. Plus cheese and milk are part of the vegetarian diet, I just try to avoid because I am lactose intolerant (everyone around me suffers) 0_0

The Buzzed Badger

High on Life. Dedicated to Fitness. Obsessed with Health.