Rcube's Fitness Blog

Kettlebell workouts going well!

noreply@blogger.com (Rcube) — Wed, 27 Apr 2011 21:17:00 +0000

I've been really making some progress with my Kettlebell work. I now can do a Turkish Get-up with a 32kg x1 left and right......and I haven't practiced with anything heavier than a 16kg. I'm also up to 60sets on my VO2max day, I could actually do more but my hands have had enough by the time I reach 60 sets..... So, I ordered some new gloves and I'll be giving a review on them as soon as they arrive.

I'll be blogging more about my workouts and posting some more pictures soon. Hopefully, I'll be posting some workout videos of some of my routines too.

Until then "Let's get it done!"

The results of my Year of Kettlebell work

noreply@blogger.com (Rcube) — Tue, 08 Feb 2011 20:54:00 +0000

After a year of hard work and much learning....I have almost achieved my body fat percentage goal of single digit body fat! I've only used Kettlebells, Ropes, TRX, BOSU, and various body weight exercises to achieve this. Of course watching what I'm eating is very important......I currently eat around 2200 to 2500 calories and try to burn around 2700 to 3200 calories a day.

I'm now at 10.2% at 186lbs. I still plan on getting down to 175lbs of body weight.....so I still have a little more work to do.

My new KB routine!

noreply@blogger.com (Rcube) — Thu, 23 Sep 2010 06:05:00 +0000

I back in the gym !! This will be my new routine:

Don't try this at home or anywhere without knowing how to do these exercises. If possible work with a Certified Kettlebell instructor.....RKC, HKC or if possible Steve Maxwell. I'm planning to get certified by Steve as soon as he gives a class that I'll be able to attend.

Monday: Light
Tuesday: Bodyweight/ TRX exercises
Wednesday: Medium
Thursday: Bodyweight/ TRX exercises
Friday: Heavy
Joint/Mobility Movements:
Neck, shoulders, wrists, waist, hips, knees, ankles

16kg KB Warmup: (30sec in a clockwise direction, then counter-clockwise)
1. Around the Body Pass
2. Halos
3. Figure 8s
4. Good Morning Stretch (10 reps)
5. Turkish Get Up (3 reps L/R)

Light: (3 Rounds) 120sec rest between rounds
1 Round
16kg Single Arm Swings Left (10 reps)
16kg Single Arm Swings Right (10 reps)
16kg Alternating Swings (10 reps)
16kg Snatches Left (5 reps)
16kg Snatches Right (5 reps)

Medium: (3 Rounds) 120sec rest between rounds
1 Round
16kg Alternating Swings (10 reps)
16kg Squats (10 reps)
16kg Hot Potato
16kg Alternating Swings (10 reps)
16kg Hot Potato
16kg Swing Squats (10 reps)

Heavy: (3 rounds) 120sec rest between rounds
1 Round
24kg 2Hand Arm Swings (10 reps)
24kg Deadlifts (10 reps)
24kg 1Hand Arm Swings Left (5 reps)
24kg 1Hand Arm Swings Right (5 reps)
16kg Squat Thrusts (10 reps)
16/24kg Uneven Farmers Walk
16/24kg Uneven Renegade Rows

Cool Down:
Legs over-the-head rolls to standing position
Yoga pushup to arched back stretch
Hip Flexor stretch
Bodyweight Exercises: (10 Reps, 3 rounds)
Burpee to Legs over-the-head rolls to standing position
Handstand prep Pushups
TRX Exercieses:
TRX Pendulums
TRX Lunging Knee raises L/R
TRX Chest Press
TRX Atomic pushups
TRX Standup Leaning Pull-ups

My Gym!

noreply@blogger.com (Rcube) — Sun, 25 Jul 2010 14:22:00 +0000


My Kettlebell Gym

This is what my current gym looks like minus the TRX and BOSU. I have 4 competition style Kettlebells, and some Dragon Door kettlebells as well. I started using competition kettlebells when I first started training, but now prefer the Dragon Door since they are more compact and geared HardStyle Kettlebell training as taught by the HKC and RKC certifications. I do like using the competition KB's for two handed swings and when introducing people to the kettlebell for the first few times (smoother handle and bright colors seam to keep them interested and coming back).

I currently like using two kettlebells (16kg Dragon Door) for most of my work. As I get stronger I'll start doing more work with the 24kg. Before my hamstring injury, I was up to about 67 snatches with the 24kg in 5 minutes, but my form still needed some work. It has been (at least) 3 weeks, since I've trained, and my strength and conditioning has gone down a lot. I hope to be back training regularly this week.....Hamstring permitting. Meanwhile, keep focused and keep training!

Awesome advanced Kettlebell routine!

noreply@blogger.com (Rcube) — Wed, 14 Jul 2010 16:03:00 +0000

An awesome Kettlebell routine that taxes your whole body in a specific order

You can cut each minute to 30 secs (of work) and 30 secs (of rest). Work your way up to the full 22 minutes. This is an semi-advanced routine......you should be familiar with every exercise before trying this routine.

22 Minute Single Kettlebell Warrior Workout
By Steve Maxwell, MS, RKC

Steve Maxwell has spent over 35 years in the fields of wrestling, grappling, and physical training and remains at the forefront of fitness innovation. Steve is the first person certified to teach Gracie Jiu Jitsu in the USA and is the first American to earn a black belt from Relson Gracie. ^[1]

Steve Maxwell was the first man to teach kettlebell classes in the United States. He has a long history of competitive grappling. He wrestled competitively through high school and college, and then in the US Army. Steve holds a Master’s Degree in Exercise Science from West Chester State University, in Pennsylvania.^[3]

My future KB and TRX workout plan

noreply@blogger.com (Rcube) — Wed, 14 Jul 2010 15:50:00 +0000

Currently I'm recovering from a pulled hamstring/glute..... Because of this I'll be adding more core and stretching to my future workouts!

My future workout will be something like this:

20-30min Kettlebell routine 3 times a week (M-W-F) Medium, Light and Heavy

This will strengthen my weak Functional muscle groups and give me explosive power for any activity.....(Core and Grip strength)...also provide my cardio conditioning.

20-30min of TRX and bodyweight exercises 3 times a week (Tue-Thur-Sat) also some yoga in there somewhere.

This will improve my core strength, flexibility, and joint mobility and allow me to lift heavier kettlebells.

New start with Kettlebells!

noreply@blogger.com (Rcube) — Tue, 13 Jul 2010 18:43:00 +0000

After a layoff of 3 years, I'm finally back to getting in shape! With the help of Kettlebells, I'll be getting in the best shape of my life.

So far, I have already lost 2 inches in my waist while completely changing my body composition in only 3 months of using kettlebells! I started at 90kg and ending up at 90kg (197lbs), while going from just over 16.5% body fat to 12.4%!

I was so motivated that I attended and became a Certified HKC (Hardstyle Kettlebell Challenge) trainer, and will be working on obtaining the RKC (Russian Kettlebell Challenge) certification within a year.

This blog will cover my training and progress (to that goal) while hopefully giving you the inspiration to create and meet you own fitness goals!

Happy training!

Had a great workout!

noreply@blogger.com (Rcube) — Fri, 25 May 2007 19:48:00 +0000

Today was the last workout of the week and I really gave it all I had! Since Marion had exercised a little earlier in the day, I worked out on my own today.

So, instead of resting in between each set I went from one exercise to another and used lite weight 10lb dumbbells during the lunges and Y-Squats (with weights it's like doing a dumbbell press and squat at the same time), by the time I finished with the Chop Squats I was so winded I had to take a 2-3 minute break before finishing off with my Alligator Push ups.

The biggest change I noticed was with the Alligator Push ups; at the beginning of the week I thought they were impossible, but today they were easy. Next week I'll be doing two sets of everything and I'm looking forward to it. I can't say the same for Marion; but I know she'll get it done!

My workout exercise examples....

noreply@blogger.com (Rcube) — Wed, 23 May 2007 19:59:00 +0000

Please don't try any of these exercises without knowledge of how they are done. This post is an example of what I am doing and should not to be used as a guide on how to exercise...... hopefully you are entertained (at the very least), and if it motivates you to continue toward your fitness goal.....fantastic!

As promised here are pics of me doing some crazy sounding exercises....... if you liked this post and would like to see more examples of me doing crazy sounding exercises just let me know by Digging this post (clicking on the Digg button at bottom of post) or posting a comment stating so.....thanks!

What I like to call the Alligator Push up.... 1/2 half of the exercise...I alternate left, right..thus using a 4 count.

Starting position.....

........... 1/2 completed

I like using a 4 count with this exercise.... 1-2-3--1, 1-2-3--2 and so on for 5 (total) 4-count reps.

An ab exercise for those who love abs..... or just want to see me on my back (I'll leave that one alone).
What I call the Beetle Crunch (sounds better than the Bug Crunch or the Dying Cockroach)
I described this one in the previous post, probably didn't make sense then...hope it does now.

Finally, we have the Squat Chop....... 1 set consists of 15reps left and 15 reps right side....pics from 1 right side rep.

From starting (up) position to bottom of squat position with a chopping motion across the body... This works the delts, quads, glutes, abs, and after 15 reps per side you really feel like you got it done!

Workout two in the bag..

noreply@blogger.com (Rcube) — Wed, 23 May 2007 17:55:00 +0000

Our 2nd workout went well, still not too intense.....mainly since we're only doing one set per exercise this week. Next week we'll be doing 2 sets per exercise, with 3 sets the following week. The 4th week we'll add weights and maybe additional exercises after that.

Marion's quads and glutes were a little sore from Monday's workout, not sure if from the lunges or the Squat Chops, but either way perfect start for our program. She was able work the muscles she wanted to with no weight and just one set! She'll soon adapt, but slowly, which will allow her to stay with the program the initial soreness, as well as strengthen the muscles (slightly), and increase her muscular endurance. As the week progress, her strength and endurance will go up and she be fully ready to add weights by the 4th week.

Today, we changed out the medicine ball for weights on the Squat Chops. I used 25lbs and Marion used 10lb (same as the medicine ball). We also changed our ab routine slightly, neither of us felt as we had work our abs after Monday's routine, so I've changed our ab flex exercise to what I like to call the beetle crunch (on your back with legs and arms in the air, with your chin forward, and head level, reach and try to touch your toes, holding the crunch for 1 second). The alligator push ups were a bit easier to do (less awkward), although still physically taxing. Not looking forward to doing 2 or 3 sets of those, but I'm sure they'll get easier every workout.

In my next post, I'll show examples of the Beatle Crunch, Alligator push ups and Squat Chops. Until our next work out, Just keep getting it done!

Grill to better health!

noreply@blogger.com (Rcube) — Tue, 22 May 2007 19:20:00 +0000

After doing our 30 minutes of cardio on our crosstrainer, we finished off our day with some grilled asparagus and chicken breast seasoned with olive oil and fresh rosemary.

Just picked up my first gas grill (have been doing the charcoal thing up until now), and we will be cooking on it more than our stove from now on. Most of the stoves here use electricity to heat a ceramic top, hence we have really missed cooking with flame.

From now on we will be mostly grilling our dinner, which will be a vegetable and a good source of protein. I don't plan on having beef more than 2x a week, so most of the time it will be chicken or fish.

I'm sure our neighbors will think it strange when they see me grilling this winter in the snow!

New Start...... plus one more!

noreply@blogger.com (Rcube) — Mon, 21 May 2007 19:56:00 +0000

As you can see, I changed up the look of my blog, which goes well with my new start. This time my wife will be getting in shape with me!

Monday: 21 May 07
Today, I started my new workout routine, slightly modified, because Marion (my wife) is working out with me. She is really looking forward to seeing her abs again, so I'm sure she will keep us both on track!

Although, she won't be posting her stats or pics during her fitness journey, I think I can convince her to post a before and after shot once she's in shape again....... we'll see. I on the other hand will be posting a weekly pic, my weight and body fat % average based on my body fat scale readings and a monthly before and after pic comparison.

Before I forget my current stats..... Bodyweight: 195lbs Body Fat: 14.6% Hydration: Low

Some big differences in my previous programs, I'll be doing most of my workouts at home and with very little weight (to start out), in fact the first few weeks will be done with no weights and 10lb medicine ball for 1 or 2 of the exercises.

I'll go over each exercise and include a pic or two later this week. For now, here is a quick breakdown of what I'll be doing.

Resistance training followed by walk. Mon, Wed, Fri
30min Cardio followed by walk Tue, Thur, Sat
Long walk: Sunday

Resistance training for the first few weeks will consist of these exercises:
Ab Flexes
Lunge
Y-squat
Ab ball crunches
Tricep Push ups
Diagonal Squats w/ medicine ball
Alligator Push ups

The walks after our routine will be with Zoie-in Stroller, Zoie-in carrying harness, or had weights while the other person either pushes Zoie or carries Zoie.

Sunday will be an active rest day, going for a long walk (over an hour or more) with Zoie and no weights.

Done with volleyball.....

noreply@blogger.com (Rcube) — Wed, 16 May 2007 18:10:00 +0000

It's been awhile since I've posted here......... Played my final volleyball game for the season Monday. My knees are very happy about that. Will have to work on strengthening them as well as loosing some body weight if I want to play again next year. The body weight I played at during my prime was 175lb, right now I'm about 190+. I haven't checked this week, and will put it off until the end of this week, when I post my new stats. I can tell you now they are going to very un-motivating!

I have been slacking on my eating plan. If you were to suggest that I haven't been following a eating plan, since little Zoie's birth, you would be very close to the truth. The cardio, by itself hasn't been enough. I definitely have to get back on track with my resistance training in addition to following my eating plan and continuing regular cardio training. My new pics will not be fun to take but they will be a good motivator and starting point, before getting back on track.

I'll will be starting a new 6 month progress resistance training program (details to follow in another post) that will hit my core muscles as well as progressively strengthening my tendons and support for my joints while adding muscle.

Soon our little Zoie will be running around, and I plan to be a good role model and example (of a healthy lifestyle) when she gets older. So, if you have been slacking lately, no worries, it's a great time to get back on track. If you haven't and are making great progress....good job....keep it up, and prepare to watch me get it done!

Nothing but volleyball....

noreply@blogger.com (Rcube) — Wed, 25 Apr 2007 18:11:00 +0000

Weighed in for the last time in our "Fat boy contest". Came in at 189lbs and 13.6% bodyfat. Not too bad for slacking off this past month! I have lost some muscle, and but didn't gain any bodyfat either. Had to pay back some of the money I had won, last week but, got back on track this week.

With hours of volleyball everyday this week and a few times last week, plus the great walks we're taking Zoie on.

For now I'll keep playing volleyball and enjoying the California-like weather (of the past few days), and slowing start hitting the weights as volleyball season starts to wind down.

Sad sad day......

noreply@blogger.com (Rcube) — Sat, 21 Apr 2007 13:31:00 +0000

I haven't been going to the gym (although I have been playing a game or two of volleyball) and our Sharpei has been really sick lately, so haven't felt like posting lately.

Today Iku, our Shar-pei, died (she has been really sick for a while now).

It's going to be so strange without her around; doing all the unique things that Shar-pei's do.

So, I won't be posting for a few days.

Terrible workout...energy low

noreply@blogger.com (Rcube) — Fri, 13 Apr 2007 18:57:00 +0000

I felt terrible during my volleyball game, I was so dehydrated! Even felt dizzy a couple of times. Made it through but not without a lot of focused effort. Yeah, I have been slacking on my workouts lately, and my knees are still slightly swollen from all the jumping. This might be my last year of indoor volleyball for me, at least at this body weight (191 lbs). When I was in my volleyball prime I was 175 lbs, now a few years later...lol, my poor knees think I weigh too much.

Been feeling a real lack of energy lately, been taking only half of my thyroid medicine since I'm almost out and won't be able to get some more until next week. That combined with my lazy nutritional choices and low water intake, are all starting to take their toll.

At least my sleeping pattern is better. I'm getting more sleep because of Zoie, I go to sleep earlier than I did before, so I get an hour or two more sleep!

Although, I'm feeling tired lately, I'm not sleeping in the tub yet.....lol!

Back in the gym!

noreply@blogger.com (Rcube) — Tue, 10 Apr 2007 19:33:00 +0000

Today, I made it back in the gym for the 2nd time this week. Since volleyball season has started I'll be in the gym at least 4 days a week for volleyball. I don't plan on hitting the weights as hard as before, until volleyball season is over.

My eating plan is still chaotic, I'm eating okay (watch what I eat), not excessive or anything but I'm not eating 6 meals a day like I had been before.......mainly because of laziness. Also, not paying attention to how much protein I'm eating (I'm eating less protein and more carbs I'm supposed to be). Also, still short on water. Did drink about 1.5 liters today but had two cups of coffee as well. I'll have to put down another liter before I go to bed.

All in all, I felt pretty good on the volleyball court, but tomorrow will be the real test. We'll be doing a tough practice with a lot of non-stop drills and then play a couple scrimmage games to finish up.......getting ready for our weekend tournament. If I'm not eating right (getting enough of the right foods) or staying properly hydrated, tomorrow's practice will let me know!

Hope every reading this is back in the gym (if you took a break), and if you didn't take a break then....... Way to keep getting it done!

Weight down, but what about bodyfat?

noreply@blogger.com (Rcube) — Thu, 05 Apr 2007 20:47:00 +0000

Today, I started to assess my little break from my exercise routine and found that I went from 195 to 189lbs, which is by no way an improvement, since I didn't exercise (cardio or resistance training) or eat right for over a week, I know I didn't loose body fat, but I don't think I lost 5-6 lbs of muscle either.

I am quite a bit more dehydrated; I haven't been drinking my usual 3 liters of water and have been drinking more than a cup or 2 of coffee a day. So, for now, I'll contribute my drastic weight change to dehydration.

This is why you mustn't use just a body weight scale (like so many people tend to do) to assess your fitness progress if it's body fat loss your seeking.

Remember, if you aren't checking your body weight and body fat % you can't truly assess your progress toward your (body fat loss) fitness goal!

Unfortunately, my body fat scale says I need to rehydrate myself and continue with my workout program!

Didn't make it to the gym....

noreply@blogger.com (Rcube) — Tue, 03 Apr 2007 19:14:00 +0000

Okay, didn't make it to the gym, but did do a work out at home. Not quite the same, since I couldn't do my dead lifts but I did get a decent upper body workout. When I do make it back to the gym I'll be doing a new variation of my workout routine. I'll still be doing my heavy lifts, Deadlifts/ Bench press/ Squats but will be cutting out some of the isolation exercises like bicep curls, forearms, tricep extensions, and calves and will be replacing those exercises with 2o minutes of cardio to finish off my routine. So my total workout will take one hour or less total and include 20mins of cardio. This change will hopefully give my the best results in the least amount of time. We see how this strategy works. For now hope your workouts are keeping you fit.

Zoie's own blog....

noreply@blogger.com (Rcube) — Mon, 02 Apr 2007 13:01:00 +0000

Today, Zoie's post can be found on her own blog! So, just click on the title and enjoy.

From now on, I'm back to posting about fitness on this blog.....so if you missed a workout or two, no worries (I did too).

I'm ready to continue making progress toward my fitness goal and I hope you are too!

Later, I'll be posting my current fitness status as well as my new modified routine, which will be quicker and include a finishing cardio session.

So, let's ......"Get it done!"

Zoie's first home bath!

noreply@blogger.com (Rcube) — Sat, 31 Mar 2007 09:59:00 +0000

31 Mar 07: Zoie's Day 8

Today, during the midwife's visit, Zoie took her first bath at home. She was of course bathed by me and supervised by the midwife with tips and tricks to make Zoie's experience as pleasant as possible. A little tricky getting all the folds of her skin, between her toes and under her arms while keeping her comfortable but all in all she didn't feel a need to protest.

Just prior to her bath she was weighed and once again had gained weight...yeah Zoie. So far she is still in perfect health!

Zoie's sleeping habits are seem pretty regular, at night she tends to sleep 3 hours at a time before needing to be fed or changed, very similar to Iku's night schedule. While during the day she likes to stay awake for an hour or two before being fed by Mom, or will stay awake an hour or more after being fed by Dad (nursing vs bottle....mom is much more comfy and which I guess causes her to sleep straight away after and sometime during her meal).

Day 6.... The Hebamme's 2nd Visit

noreply@blogger.com (Rcube) — Thu, 29 Mar 2007 19:29:00 +0000

Zoie is.....
.........a quiet but active cutie, who seems to be interested in everything around her (although I'm sure she can't see very much), although she falls a sleep very quickly (while nursing), she tries to stay awake the rest of the time, and appears to enjoy her surroundings.

Today Zoie had her second visit from the hebamme (name for Germany's Midwife equivalent). The hebamme (pronounced like hay-baum) gave Zoie a vote of good health for the 2nd day in a row and mentioned that Zoie's skin and eyes were less yellow (even since yesterday) and that
she has also gained weight since leaving the hospital on Tuesday (90grams). Yeah, go Zoie! She also said that my wife is doing a great job feeding little Zoie and that Zoie is seems to be a very curious baby (she is awake looking around a lot). She also complimented me on my diaper changing ability! (I'm not saying I can change Zoie with one hand or anything, but at least I can get her cleaned up and into some dry diapers with no problem after just a few days practice).

I know that after a while this may be all second hand and not very exciting, but for now, I'm enjoying being a new Dad, and will continue to find joy in even the most mundane things.

Zoie's Day 6.....a little help from our Shar pei

noreply@blogger.com (Rcube) — Thu, 29 Mar 2007 08:46:00 +0000

I didn't post yesterday, because I spent most of the day enjoying being a new Dad! I did get plenty of rest last night and the night before. All the training our Sharpei, Iku, put me through (waking me up several, random times, throughout the night, to goto the bathroom, needing her ears cleaned, or wanting fresh water), is paying off right now.

If you don't know anything about Chinese Sharpei, then you may be wondering... "how did his dog help him prepare for the "less sleep at night experience" that many new parents have difficulty with?".... Well, a quick overview of what it takes to care for a Sharpei may help you understand.

Chinese Sharpei have an independent mind of their own and are not pushovers to raise and train plus you need to socialize them early on with people and other animals. They may require extra care; wiping them after they eat (so they don't shake water and food everywhere), they need their ears cleaned weekly, and tend to have many health and allergy problems (food and environmental). If you know anything of Sharpei; just know Iku is one of the friendliest, well mannered and socialized Sharpei (or dog for that mater), that you could ever hope to meet!

Although, they may take a lot of ritual care on a regular basis, they are very quiet, independent and self entertaining (similar in some ways to a cat). We knew all of this before we purchased our Sharpei, and still think that this breed is perfect for us.

Unfortunately, our Sharpei was diagnosed with kidney problems and an ear infection. She started wetting her bed (so several times a night she may need to be let out), and she wakes up and shakes her head when her ear or ears are bothering her (after I clean or medicate them she is fine and goes to sleep). Prior to July of last year she had always slept through the night....and of course so did we. But now because of the extra nightly care that I have been giving her (our Sharpei) I have gotten used to waking up periodically throughout the night, and am now used to it.

Although, it's not the same as caring for a child in the middle of the night, caring for my Sharpei has gotten me used to getting up several times in the middle of the night...... which has definitely eased my transition into becoming a new parent (and I am very thankful for that).

Later today, I'll post a little more about Zoie's progress and what our German Midwife had to say... so stay tuned.

Zoie's first day home!

noreply@blogger.com (Rcube) — Tue, 27 Mar 2007 21:21:00 +0000

27 Mar 07: Zoie's Day 4

I picked up my Wife and Zoie from the hospital today! I was really glad to see both home. It was a little strange driving home with Zoie in the back seat, the whole time I was wondering if she was okay....also felt I had to drive a little more cautious, since their are a lot of small roads with curves here in germany.

Once home, I fixed lunch and my wife fed Zoie. Other than my wife having to feed Zoie every few hours, and having to change her occasionally through out the day, the day progressed fairly smoothly. My wife and Zoie took a few naps together after feeding.... and of course I got the pics......lol.

Tonight, I'll find out what (about 5) people at work have been telling me....mainly that I'll get less sleep......I still find it hard to believe that I'll be getting that much less sleep (most of the time I get less then 6 hours of sleep, often only an hour or 2 at a time) ........but time will tell.

I do plan on changing my sleep habits.....now I really have to make it to bed at 9pm (before a work day) if I plan on hitting the gym 3 times a week.

Okay, now here come the pics........

The many faces of Zoie!

noreply@blogger.com (Rcube) — Mon, 26 Mar 2007 20:45:00 +0000

As you may have figured out already, I'm only posting about Zoie this week. Next week I'll be back to my workout and posting about my progress and changes made to routine because of my family's new addition....Zoie.

26 March 07: Zoie's Day 3

Today was a photo shoot spectacular.
Although, my wife is still in the hospital with Zoie (in germany, new mothers have the option to stay in the hospital up to 5 days). Zoie, still found some time in her busy schedule of....feeding, .....sleeping, ......singing, .........and pooping, to do a quick photo shoot.

Today's photo shoot theme was:
"The many faces of Zoie"

Her famous "caught off guard" look.

You want a piece of me?!

Her "Whoa, that was disgusting" look.

Her famous... "I got milk" smirk.

Her "Sherlock Homes" look.

Her "I'll get you for this" look.

If you enjoyed the photo shoot as much as Zoie did, make sure you post a comment!

Tune in tomorrow for "Zoie's first day home."