The Master’s Hammer and Chisel – Chisel Balance

Moving on to the next Master’s Hammer and Chisel workout (see first here for more information!)…Chisel Balance.  Yesterday’s was my favorite.  We’ll call today’s my most challenging.

Don’t let “balance” fool you into thinking “yoga”!  This is about lifting weights while also balancing.  If you’ve been here a while, you may know I’m clumsy (I did break my leg in 3 places walking).  And I’m currently working out on carpet, which adds an extra challenge.  But that just means my abs have to work harder!

Here’s a quick video of some of my favorite moves…

Equipment: Bench or Stability Ball, Weights

Length – 40 minutes

And a list of the exercises:

– 1-Leg Squat Sit
– 1-Leg Lat Bridge Pullover
– 1-Leg Squat Deadlift
– Up Down (on the bench)
– Split Squat Jump
– Renegade Row Leg Lift
– 1-Arm Press Bridge
– Balance Row Pistol Squat

You know that when the last move starts with over 10 minutes to go, you’re in for something!  That’s in the lower corner of the video.

Sounds like a blast, right?  It is though.  And you’ll feel this the next day!

The Master’s Hammer and Chisel – Hammer Power

Starting out my run throughs of the Master’s Hammer and Chisel workouts…my favorite so far, Hammer Power!

First, a little about the program.  Hammer workouts are led by Sagi Kalev of Body Beast and Chisel workouts are led by Autumn Calabrese of 21 Day Fix and 21 Day Fix Extreme.  What’s the difference from these workouts?  Body Beast is a bodybuilding program that focuses on muscular hypertrophy. The Master’s Hammer and Chisel includes aspects of bodybuilding, but also focuses on improving endurance, power, agility, strength, balance, and range of motion to sculpt a tight, defined physique.  21 Day Fix EXTREME is a shorter, goal-specific program, whereas The Master’s Hammer and Chisel is a full 60-day program with slightly longer workouts, 21 Day Fix EXTREME focuses on getting you shredded, while The Master’s Hammer and Chisel also helps you improve other aspects of your fitness, such as muscular endurance, power, strength, and agility.

So…Hammer Power!  It’s powerlifting, at home, building up from squats and overhead presses to clean squat jerks at the end…in just about 40 minutes!  You will feel amazing and powerful by the end of the workout…so accomplished and proud!  I love it.  We use light, medium and heavy dumbbells, and here is the basic progression:

  • Overhead Press
  • Squat
  • Thruster (combines the two)
  • Jerk Press
  • Deadlift
  • Shrug
  • Upright Row
  • Clean
  • Clean and Press
  • Clean and Squat
  • Clean Squat Press
  • Clean Squat Jerk
  • 1-Arm Clean Squat Jerk

Get’s a little feisty in there, huh?

Equipment: Weights, Resistance Band or Towel

Length: 40 minutes

Here’s a quick video of three of the moves…

Stay tuned for the next workout!  These will come in no real order, loosely based on when I’m doing them now in week 5!

This program is currently discounted with either Shakeology (superfood meal replacement) or Beachbody Performance Energize and Recover (pre/post workout nutrition). Plus to kick off January right, I’m giving away prizes for

🌟 bundle up a program, 30 days of Shakeology superfood nutrition (or in some cases, pre workout and post workout nutrition) and support in a challenge pack
🌟 get that superfood nutrition to be auto delivered monthly
🌟 get that pre workout and post workout nutrition to be auto delivered monthly
🌟 decide to help others on their journey and join our team

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Unboxing – Hammer and Chisel Deluxe and Recharge

This video was totally made yesterday, but if you saw my earlier post, you know that a little while later, I stopped feeling well!

I should get the Hammer and Chisel base kit today 🙂  But I started about two weeks ago with Beachbody on Demand, so I’m super thankful for that tool!

I used one of the deluxe workouts today, 15 Minute Leg Hammer and enjoyed using the weighted ball!  I’ve had it for years, but never really played until today.  Great, challenging, quick workout that I added on to Hammer Conditioning today!

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What I ate yesterday

I run groups for accountability doing fitness programs.  Yesterday, I gave the task of food pictures for everything they ate…yes, on a Saturday!  Accountability doesn’t mean just when you’re on…it’s all the time.  Though i think I was the only one who posted most everything, I think just the reminder is a good thing to keep you making good choices!

So then I had pictures of everything I ate.  And planned to post them up here.  But my dinner was questionable,  We went out to eat and changed places last minute.  I wasn’t ready and took a chance.  And the dish came out with vegetables covered in a cheesy tomato based sauce.  And my thought was to skip posting.

But that isn’t real life.  This is.  And accountability is for all the time.  So, here we go!

I started a new program on Thursday that I’m super excited for.  I’ve been using the streaming service to get started and plan to post more once my package arrives.  I’m able to do the full plan with just the online materials, but i like them in hand too…I’m a bit old school like that!  It’s called The Master’s Hammer and Chisel and mixes the trainers from two of my favorite programs, 21 Day Fix and Body Beast.

Some test group results!

Some test group results!

I’m trying to rock this program, and I know that the nutrition is the magic!  So I’m all in nutrition-wise, but sometimes you do your best.  I think that the key to my day yesterday was not throwing in the towel like I messed up.  Because I didn’t.  I made choices, and when they didn’t go as planned, I did my best!

Let’s get to it!

First up is my pre-workout combo, made at 4am most days!  I have 25oz of water with cayenne pepper and lemon along with Energize, which gives me the energy to get a good workout that early!


Energize and Water with Cayenne Pepper and Lemon (drank a bunch first!)

Energize and Water with Cayenne Pepper and Lemon (drank a bunch first!)

Then for during my Hammer and Chisel – ISO Strength Chisel workout (strength training with isometric holds…tough, fast, fun…just how I like it!) was Hydrate and plain water. This stuff keeps you hydrated (you never would have guessed!) and replenishes electrolytes without all the sugar of other sports drinks

Hydrate and water

Hydrate and water

Post workout is my new BFF, Recover, that tastes like hot chocolate, mixes so easily and helps with soreness and muscle recovery…which helps me push more in my next workout than if I was hurting!

Post Workout!

Post Workout!

After that, I had my usual coffee with stevia in the raw and coconut oil.  I was in between workouts, so I look a bit nutty, but the coffee was good.


After that, I taught PiYo Live.  Super fun. When I got home, I’d been up about 6 hours and was hungry!  So I made my typical breakfast of hard boiled eggs with smoky southwestern seasoning, steel cut oats with cinnamon and grapes.


Lunch came once it was naptime!  I had spinach, ground turkey and some dairy free cheese.  I would have liked it best if I chopped up the spinach, but I was a bit lazy!


We head out for the rest of the day after my daughter never actually napped and played with some cream instead (as the 3 year old set likes to do!).  So I took some food on the go!  Shakeology to help with fullness and keep me away from picking something up at the mall or brewery we went to, carrots, grapes and walnuts.  I did try a bit of a soft pretzel at the brewery because I was told they were delicious.  But I stayed away from more than a taste, and kept to my water and snacks.

Snacks to go

And we eventually get to dinner (over 4 hours after leaving the house).  We’d planned on one place with great salmon and salads, but that didn’t work out.  So I tried this salmon at the place we went to.  It was supposed to have even more cheese.

Photo Dec 05, 7 10 40 PM

Salmon, with roasted vegetables and potatoes in a tomato cheese sauce (not the menu text!)

I ate the salmon and what vegetables I could manage to scrape sauce off of.  The salmon was good, but the rest wouldn’t have been worth the calories!  At least not for me.

I finished out the day with vanilla Recharge, not pictured because I drank it quick and forgot!  But it’s delicious and helps your muscles reboot while you sleep.  It’s slow absorbing so it works through the night and attacks inflammation so you can be all set in the morning.

I know I have added a bunch of supplements in here…they’ve helped my intensity so much recently!  I don’t use them every day, just when my workouts call for them, and they have helped so much, especially with soreness.  Which means I can push harder and move more throughout the day.  Definitely helpful for intense programs!  This is the whole line that I use (there’s also creatine!).  You can read all about it and more of the science here!

Energize, Recover, Hydrate and Recharge

Energize, Recover, Hydrate and Recharge

So there it is!  A Saturday with me.  Not perfect, but within my calorie plan and mostly on plan for Hammer and Chisel…which you can get discounted with Shakeology or the combo of Energize and Recover…and an additional $20 off in December!  Get it and join in my next group (must have me as your coach or not have a coach!  If you have one, I’m sure they’d love to have you!) so you can have additional accountability…and do fun things like post pictures of your food all day!