Thursday, November 30, 2006

Thursdays Clean, Press Combos

Unlike Tuesday I started my workout later than usual. My sugar cravings came on with a vengence. Around 9:00 I just felt dull. I started to think about the candy I had in the other room. I started craving the rush I knew I would get from eating straight up sugar candy.

So I caved. I ate some candy. And it felt great. And as I was posting yesterday's events on my blog (this morning after I ate the candy), I was literally shaking. No kidding! And I liked it. And I felt guilty. But I knew I would have a great WO.

But I figured out a few things. I start to lose my natural energy around 9:00am, because I recently (about 2 months ago) started waking up before 5:00am on a regular basis. Even on the weekends. So If I start my WO after 8-8:30am that's when I feel like I need a jolt.

Also I didn't used to eat anything before 11:30-12:30 (execpt coffee w/cream)and would try to stop eating by 6:00. Now I find myself hungry by 10:00 but don't have any problem not eating after 5:30.

One more thing that I like about a sugar rush, my appetite is suppressed. I spend so much time thinking about food, it's feels nice to not think about it.

Anyway here is the workout I did today:

10:45 KB

Warm up w /40 2hand swings x 3 sets 1 min. on 1 min. off 6 min. total
40 2 hand swings w/36lb x 3 sets 1 min. on 1 min. off 6 min. total
1 hand swings 10L, 10R, 10L, 10R, 10L, 10R, x 3 sets 1 min. 30 sec. on 1 min. off 7 min. 30sec. total
Total warm up 19 min. 30 sec.

Clean, press, snatch 4L, 4R, 4L, 4R x 5 sets 2min . on 1 min. off 15 min. total

Clean, press, snatch, transfer 7L, 7R 2min. on 1 min. off (the video demonstrates 1/2 of this set)
40 2 hand swings w/36lb. 1 min. on 1 min. off

I alternated the last 2 sets 6 times for a total of 30 min.

Total WO time 64 min. 30 sec.

Oh, I forgot I finished with 2 sets of bottoms up swings 10L, 10R, 10L, 10R 2 min. on 1 min. off 5 min. total

Todays menu
AM weight 130.4

5-9:00am coffee w/cream 150cal.
9:15 candy 150cal.
12:30 cabbage salad w/ turkey and curry dressing 350cal.
1:30 prunes, PNB, almonds 300cal.
2:30 small smoothie, 1/2c. vanilla yogurt, 1c, blueberries, 2tbl. fiber 1c. cold coffee and 1 c. ice 210cal.
4:30 cheese and apple samples at Whole Foods 60cal.
6:00 veg soup w/ 2oz.turkey, 2 egg whites, 2tbl. parm cheese 350cal.

Total calories 1570
7:15-8:00pm walk

Today was the last leftover turkey day!

Clean, press, snatch, negative press, transfer

This is one half of the first set. 12 kg weight, details to follow.

Just Another Day

Wednesday is a work day for me, so I make sure and pack all of my food for the day.

AM weight 131.2
7:15 Bikram yoga

Wed. menu

5-7:00am coffee w/ cream 85 cal.
10:00 coffee w/ cocoa and cream 100 cal.
1:30 broccoli salad w/tuna 400 cal.
2:00 candy 75 cal.
3:00 apple 120 cal.
6:30 veg soup / turkey enchilada 400 cal.

Total calories 1180

Didn't feel like my calories were that low, but I must have eaten more yams yesterday than I wanted to admit to myself! Just goes to show you you can lie to yourself but the scale doesn't lie to you! The yams had alot of butter and carbs always make me hold more water. I was back to normal weight this morning 130.4.

Tuesday, November 28, 2006

No Sugar Snatches

When I got up this morning I reflected on yesterday's post. I think I was hungry last night! I knew I would not be chosing to eat sugar before my workout this morning and it was fine!

But I knew I had to get to my workout early when my natural energy is high. Here's todays snatch WO:

8:00 am KB

Warm-up 40 2 hand swing x 5 sets, 1min. on 1 min. off Total 10 min.

#1 1 swing , 1 high pull 10 L, 10 R x 1 set, 1min. on 1 min. off Total 2 min.

#2 1 swing, 1 high pull, 1 snatch, 6 L, 6 R 1 min 30 sec. on 1 min off
#3 1 high pull, 1 snatch, 1 transfer 8 L, 8 R 1 min. 30 sec. on 1 min. off
#4 1 high pull, 1 snatch 6 L, 6 R 1 min. on 1 min. off
#5 12 snatch L, 12 snatch R, 1 min. on 1 min. off

I did the last 4 combinations (#'s 2,3,4,5) 4 times in the same order. The total time for one set each ofthese 4 combos was 9 min. 4 sets of 4 combos total 36 min.

1 high pull, 1 snatch, 6 L, 6 R ( same as set # 4) 1 min. on 1 min off x 5 sets Total 10 min.

1 swing, 1 high pull 10 L, 10 R (same as set #1) 1 min. on 1 min. off x 1 set Total 2 min.

Total WO time 60 min.

I had never done high pulls before, but I watch Mark every Sat. so I thought I'd try. I liked them.

4:30pm 45 min. walk

Todays menu

5:00-11am coffee w/cream 100 cal.
11:30 5 prunes w/PNB 210 cal.
1:30 veg soup and one turkey enchilada 400 cal.
2:30 yams w/ butter and brown sugar 550 cal.!
5:30 red pepper salad w/bulgar wheat and pineapple 200 cal.
Misc. 100 cal.

Total calories 1560

I had to try and replicate Mr. Millers yam recipe today. He makes the best yams! My version came really close, nothing compares to the original. The recipe calls for a ton of butter, that's why the calories are so high. I think I can tweek the recipe enough next time and not use as much butter, but still make them super yummy. The secret is in the prep and roasting method.

Already packed my lunch for tomorrow, I'm good to go.

Today was a good day. ( It's my 19th wedding anniversary today)

Monday, November 27, 2006

No Sugar, No Energy

First off, I'm not advocating eating sugar but I had a revelation in my workout today. I didn't have as much energy because I started weaning myself off of pre-workout sugar. I started feeling like it just wasn't right.

But is it different to have a power bar and red bull? Or a high calorie carbo drink before a workout? Sugar has definitely been my drug of choice lately. Pretty scary when I realized that. Buzzing around after a sugar binge and feeling literally "high" is a feeling I like.

Sugar is like a drug for me. And because of that I wanted to wean myself off of it. I used to have at least 300 - 400 cal. of sweets before my workout on Saturdays, if I hit a bake sale it was more like 800-1000. I felt super motivated to work it off because of the guilt and had the energy to do it. I always had a super strong, super long, super intense workout.

Super because I was wired!

I wasn't happy with my WO on Saturday so I did a quick 36 min WO today. I felt better today but still didn't feel as strong as I had in past weeks. I found my self actually craving sugar mid- WO. Bingo!

Tomorrow is Snatch day, my favorite, and I had talked myself into returning to 300-400 cal. of sugar. I really like being strong for snatches. But after reflecting the last 10 min while writing this post, I really don't know.

To be honest, I'm leaning toward sugar. Maybe if I get it over with, and have a great WO I can be good and clean the rest of the day.

Why does that sound icky?

8:00 KB WO

Warm up w/ 40 2 hand swings 1 min. on 1 min. off x 3 sets, 6 min total

#1 1 hand swing 10 L, 10 R, 10 L, 10 R 1 min. on 1 min. off x 3 sets, 6 min. total

#2 40 2 hand swing w/ 36lb 1min. on 1 min. off x 3 sets, 6 min. total

# 3 10-1 swing, 1 trans. L, 10- 1 swing, 1 trans. R w/36lb. 1 min. on 1 min. off x 3 sets, 6min. total

#4 1 hand swing 10 L, 10 R, 10 L, 10 R w/ 36 lb. 1 min. on 1 min. off x 3 sets, 6 min total

# 5 repeat 1 set of #3, then #2, then #1, 6 min. total

Total WO time 36min. 720 reps

9:15 Bikram yoga
AM weight 129.8

Todays menu

5-8:00 am coffee w/ cream 85 cal.
11:00 coffee w/ cocoa and cream 100 cal.
12:30 veg soup w/ turkey (4oz.), 1/2c. brown rice, 1/2c. lentils 400 cal.
1:30 2 chocolate suckers 140 cal.
4:00 lg. apple 150 cal.
5:00 misc. 100 cal. ( bites of mashed potato and stuffing)
5:30 broccoli salad ( broccoli, red cabbage, carrot, 2 tbl. cranberries)w/ tuna salad ( 1/2 sm.can plus 1/2 T. mayo, 135cal.) 305 cal.
7:30 2 cups of ginger tea w/ honey 40 cal.

Total calories 1320

Today was a long thoughtful day.

Sunday, November 26, 2006

Keeping Track

One of the things I realized the other day was how calories can get out of hand very quickly. Sometimes it's denial, sometimes it's just wishful thinking. But if you do not keep a "running total" of your calories you might be bummed at the end of the day. That's how I felt a couple of days ago.

So I started adding up my calories after lunch. Boy, is this helpful. It can be a bad thing or it can be good! Today I chose to eat ice cream after lunch so my calories added up to 1350 at 2:30. Man, was I bummed. That left only 150 cal. for the rest of the day. If I didn't know that, guaranteed I would of eaten more than 150 cal. 150 cal. isn't much for dinner!

AM weight 130.0

8:00 Bikram yoga, weight after yoga 10am 129.0
4:30 3 mile walk

Todays menu

5-8:00am coffee w/ cream 100 cal.
11:00 apple w/ PNB 200 cal.
1:00 misc. 100 cal. ( a few bites of Thaksgiving leftovers )
1:30 turkey and veg soup w/ 1 1/2 c. leftover pasta 600 cal.
2:30 ice cream 350 cal.
5:30 broccoli salad w/ low cal dressing130 cal. ( raw broccoli, red cabbage and carrot w/ 1 tbl. dried cranberries and 2 tbl. low cal. dressing)
7:30 ginger tea w/ honey 20 cal.

Total calories 1500

I estimated the calories in my soup high because I made it with a couple of leftover turkey wings and a leg. I didn't actually measure the meat. While I was eating it I couldn't believe how much meat was in it, I had to guess about 6 oz. That's about 2 oz. more than I would of put in it had I measured ( 100 extra cal. ).

I know I'll be doing a 30 min. KB workout tomorrow. I don't know if it will be before yoga or after. I wasn't happy with Saturdays WO so I want to do more with the 36lb.

Today was a good day.

Saturday, November 25, 2006

Swinging Saturday

Felt good and strong before I started my workout, but as soon as I picked up the 36lb. I knew it was going to be hard. I had to combine alot of 2 hand swings with the one hand swings because my grip wasn't strong. Especially since the handle is bigger on the 36lb.

8:30 KB

40 2hand swings 26lb. 1 min. on 1 min. off x 3 sets
10 1hand swings L, 10 R, 10 L, 10 R 1 min. on, 1 min. off x 3 sets
Total time =12 min.

10 2 hand swing, 20 transfers, 10 2 hand swing 1 min. on 1 min. off
10 2 hand swing, 40 1 swing/ 1 transfer, 20 transfers 1 min 45 sec. on 45 sec. off
10 2 hand swing, 20 transfers, 10 2hand swing 1 min. on 1 min. off
10 1 hand swing L, 10 R, 10 L, 10 R 1 min. on 1 min. off

I did these four sets in this order 4 times w/ 36lb.
Total time for these four sets 8 min. 30 secs. x 4 = 34 min.

I repeated the last four sets w/ 26lb. in the same order for an additional 8 min 30 secs.
Total WO time 54 min. 30 secs. Total reps 1090 approx.

This pretty much wiped me out. I usually go for a walk later, but I was too tired. I didn't realize until this evening that it's been quite a while since I've done most of my swings w/ 36lb.

Todays menu

5-8am coffee w/ cream 85 cal.
8:00 coffee w/ cocoa and cream 100 cal.
11:30 lg. apple 150 cal.
12:30 turkey w/ gravy 250 cal., stuffing / greens 350 cal.
4:00 prunes 200 cal.
4:30 tea w/ 1/2t. honey 10 cal.
5:45 yogurt shake w/ 1 c. blueberries and 2 tbl. fiber 330 cal.

Total calories 1475

I had to have more stuffing! So I had it for lunch and ate plenty of greens along with it. And I made sure to drink alot of water today.

I made a yogurt shake for dinner by using 1 cup vanilla yogurt (Brown Cow full fat), 1 cup frozen blueberries, 2 tbl. psyillium fiber, 1 c. water,and 1 c. ice. I like to use a blender to really crush the ice and whip alot of air into it. This makes about a 3 1/2 cup smoothie.

When I first started my diet I had one of these almost everyday for 3 reasons. It was easy so I didn't have to think about it . It gave me extra fiber to ensure good elimination. And it provided the volume of food I needed ( it made me feel full).

I used to buy a smoothie at Jamba Juice until I realized I could make a better and cheaper version myself. I can vary the fat content of my yogurt (nonfat, lowfat, full fat) , the fruit and the size. Do start with vanilla flavored yogurt though, or it will not be sweet enough. Bananas are a NO-NO.

I found myself wishing I had had an extra piece pie on Thursday. I need to stay away from the Indian bakery and keep buying ice cream flavors I don't like for the rest of the family. Does it ever get easy? I don't know.

But today was a good day.

Friday Aftermath

Woke up friday morning and weighed myself, 129.2. Yesterday my weight was 127.8. No big deal I figured I would have a low calorie day and be back to normal on Sat. Wrong! Sat. morning 131.0!!!

Trying not to feel a little depressed. I was actually going to postpone my swing workout today until tomorrow. Today I had planned heavy swings (36lb.) and because I had a low calorie day yesterday I thought it would be a good idea to eat more today for the WO tomorrow.

I'll be doing some heavy swings today! My energy is good, my motivation even better. I know things will even out by the end if the weekend. I didn't drink enough water yesterday and I probably should of had a shake w/psyillium.

7:15 Bikram yoga
3:30 1 hour walk

Friday menu

5-9am coffee w/cream 85 cal.
11:30 lg. apple 100 cal.
12:30 veg soup w/ 5oz. turkey, 1/4c. brown rice, 1/4c. lentil 400 cal.
2:30 chocolate sucker 70 cal.
5:00 lg. apple 150 cal.
6:00 piece of fudge and 7 jelly beans 320 cal.
Total cal. 1125

Wow that candy really messed me up! That's what happens when you don't keep a running total during the day. I didn't add it up until just now. Part of living in denial. I ran into the candy and just reacted by putting it in my mouth. I did spend seconds justifying it by thinking " it's just a bite".

I need to talk with Mark today about how my pre-workout food intake affects my training and fat loss. There's still alot to learn. Thank God I live with an expert! I mean the expert, I stand corrected (by Mark!)!

Today will be a good day

Friday, November 24, 2006

Thanksgiving Day

I remember when we owned a gym, and if Mark's work out day was on a major holiday we were open! Even on Christmas! Thursday is my clean/press day and as long as it stays that way I'll be training on Turkey Day.

10:30 KB

Warm-up 40 2 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.

20 L, 20 R 1 hand swings x 5 sets 1 min. on 1 min. off
Total 10 min.

1 swing, 13 clean/press L 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
1 swing, 13 clean/press R 1 min. on 1 min. off
1 swing. 13 clean/press L 1 min. on 1 min. off
40 2 hand swing w/36lb 1 min. on 1 min. off

Repeat these 6 sets x 3, 12 min. x 3 = 36 min. total

bottoms up swings 10 L, 10 R, 10 L, 10 R, 2min. on 1 min off x 2 sets
Total 6 min.

Total WO time 62 min. total reps. approx. 804

I knew I wanted to do 1 min. sets, since I had been doing 2-3 min. sets last week. Yesterdays 3 min. sets really worked me, I especially noticed it on my grip today.

I wanted to make them hard. So I did 1 min. sets all on one side first then the other side. I always use the 26lb. unless noted otherwise.

Thanksgiving Menu

Let's just say it's all a delicious blur! I started with dessert first! We have a very casual get together, so when I arrived a friends house and noticed they had already sliced into the cheesecake I followed their lead. And of course I went for the carbs!

peach cobbler
corn bread
potatos w/ gravy
more yams ( my friends dad makes THE best yams! )
berry pie
a couple more bites of stuffing

Started eating at 2:00 I couldn't eat anymore at around 4:30. Had to take a nap before driving home. It was my intention to take a walk around 6:00 but I was so full and so tired I just went to bed.

Today was a great day.

Thursday, November 23, 2006

Turkey and Kettlebells

Wednesday I roasted 2 turkeys to take to a friends house on Thanksgiving. So I was stuck at home basting every 30 minutes. I decided to bang out a 30 min KB workout in between. Here's my WO:

5:30 Bikram yoga

11:00 KB

Warm-up w/ 4 sets 40 2 hand swing 1min. on 1 min. off
Total 8 min.

10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers,
10 1 hand swings L, 20 transfers,
10 1 hand swings R, 20 transfers.

This set of 120 swings took me 3 min. on w/ 1 min. rest x 6 sets
Total 24 min.

Total WO 32 min. 880 reps

5:30 fast 35 min. walk

Wednesday Menu
AM weight 128.8

5-9:00am coffee w/cream 85 cal.
9:30 coffee drink w/cocoa and cream 115 cal.
12:30 roasted turkey wing w/skin 350 cal.
2:45 huge bowl of turkey soup w/ kale and 1 1/2 c. leftover pasta 550 cal.
4:30 sweets 250 cal.
8:30 chocolate sucker 70 cal.

Total calories 1420

I started eating turkey as I was carving them for the next day. Who can resist that juicy crunchy skin?

I was so hungry by 2:30 that I made a bowl of soup so big it filled me up for pretty much the rest of the day. I had added alot of leftover pasta that had a onion, yellow pepper and sausage sauce.

The 250 cal. of sweets pretty mich killed my appetite until 8:30 that night. At that point it was too late to eat, but I needed to put something in my mouth!

Looking forward to eating up today.

Wednesday, November 22, 2006

Calorie Dense Food

I had to work on Tues. from 9am - 8pm, so I made sure to wake up early and organize my food for the day.

I had already packed my soup the day before and I knew I needed a salad too. Since I almost always have an apple for a snack, I decided to include it in my salad. It took about 10 min. to dice 1 apple, dice 1 stalk celery, shred a wedge of green cabbage, dice 3 0z. turkey meat add 1 tbl. dried cranberries, then mix 3 tbl. yogurt w/ 1 tbl. mayo for the dressing.

As I started to add up my calories ( coffee/cream, salad, soup, yam ), I could't believe how low they were. After all my I added a yam and my soup was at least 4 cups in volume, the same with the salad. At this point it only added up to 1075 cal.

Since my weight was back to normal (129.0) I didn't need a low calorie day. So I had to think of MORE food to eat. I added a coffee drink w/ chocolate and my favorite snack theses days, prunes w/ peanut butter.

Even after almost 2 years of dieting it still surprises me just how calorie dense crappy food is! I suppose if I could only eat 1 reg. size candy bar or 1 donut, or 1 serving of ice cream ( 1/2 c. ), or 1 taco, etc., it won't be so bad. But who can do that? I can't! That's what got me into trouble in the first place.

If you eat 2 servings of any of those things you've already eaten 1/3 of your calories for the day. Just think if you eat 3 or 4? How many pieces of Halloween candy did you eat? The day before, the day of, the days after Halloween?

I realized last week that I didn't want to sacrifice healthy calories for crappy calories. It never occured to me how much more good food I could eat by getting more serious about cutting out the crap.

No work- outs.

Tuesday Menu

5-8:00 am coffee w/ cream 80 cal.
9:00 coffee w/ 2tbl. hot cocoa mix (Ghirardelli), 1 tbl. cream 115 cal.
11:00 small yam, microwaved (4oz.) 100cal.
12:15 apple coleslaw w/ turkey 470 cal.
4:30 3 prunes w/ PNB 175 cal.
6: 15 turkey and kale soup w/ 1/2 c. rice, 1/2 c. lentils and 2 tbl. parmesan 425 cal.
Misc. 25 cal.

Total calories1385 Still not enough!

Tuesday was a good day!

Monday, November 20, 2006

Snatch build-up

I could chose to snatch on Monday or Tuesday depending on how my body feels. My back was tight today, still feeling effects of a long day sitting last week. But I have to work tomorrow, and I never miss a KB work out, so I had to train today.

It was important to keep good form and build up to snatching. I like combinations that lead with a swing going into a snatch because it sets up a groove. Here's my WO:

5:30 am Bikram yoga

10:00 Snatch cominations

Warm-up 40 2 hand swings 1 min. on 1 min. off x 5 sets
Total 10 min.

20 L 1 hand swing, 20 R 1 hand swing, 1 min. on 1 min. off x 3 sets
Total 6 min.

12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
12 snatch L, 12 snatch R 1 min. on 1 min. off
I alternated these 2 sets 3x for a total time of 15 min.

24 snatch L, 24 snatch R, x 1 set 2 min. on 1 min. off

Then I repeated the previous 2 sets except in opposite order starting with:

12 snatch L, 12 snatch R 1min. on 1 min. off
12, 1 swing, 1 snatch, 1 trans. L, 12, 1 swing, 1 snatch, 1 trans. R 2min. on 1 min. off
Alternating these 2 sets 3x for a total time of 15 min.

6, 1 swing, 1 snatch, 1 trans. L, 6, 1 swing, 1 snatch, 1 trans. R 1min. on 1 min. off x 3 sets
total 6 min.

Total WO time 55min. Total reps 1012

Am weight 131.0

After weighing 129.0 yesterday I weighed heavy this morning, and I knew that was going to happen, but I didn't trip. Because of my food journal I knew what I had done wrong. Hard boiled eggs never digest easily especially when I don't eat veggies with them ( salad ). And I should of eaten the pasta for lunch instead of at the end of the day.

I weighed myself again at 11:30 after my WO and shower and weighed 130.0. I should be back to normal tomorrow.

Todays menu

5:00- 9am coffee w/cream 75 cal.
9:30 pre- workout sweets 350 cal.
12:30 veg soup w/ chicken and 1 c. leftover pasta 400 cal.
2:00 coffee w/ 1 tbl. chocolate syrup and cream 75 cal.
3:30 apple-cabbage salad w yogurt dressing and 1 tbl. dried cranberries 200 cal.
5:30 turkey soup w/ kale, 1/2 c. brown rice and 1/2 c. lentils 365 cal.
Misc. 60 cal.
Total calories 1525

I found a pkg. of ready-to-eat lentils at Trader Joes and decided to try them. The brown rice also came from TJ's frozen section.

I made some turkey stock today for my stuffing on Thursday, so I knew I would be having turkey soup for dinner. I brought the stock to a boil ( 3 cups ) and added 2 boned turkey thighs and cooked them for 30 min. on low. While those were cooking I microwaved the rice and lentils. I separated the kale leaves from the stems and chopped the stems. When the turkey thighs were done I removed them from the stock and added the chopped kale stems. I cooked them for 5 min. then added the leaves ( rough chop ) and continued to cook another 5 min. Always important to season well with S&P.

I poured the stock and kale over the rice and lentils and shredded 4 oz. of turkey meat into the soup. This made 2 serving. One for dinner tonight and one for dinner tomorrow. I'll add a couple of tbls. of parmesan cheese tomorrow.

Today was a good day.

Sunday, November 19, 2006

Secret Eating

Why do we think if no one sees us eat it doesn't count? Or it's not as much as it was? I used to eat in the car on the way home from work, then eat more when I got home. I thought Mark wouldn't think I ate as much as I did.

But I was fat, so I must of been eating alot of food I didn't need. I wasn't "hiding " anything. I was carrying the evidence on my body. When I see an overweight person I know they are eating too much, and probably the wrong foods, and not exercising enough.

One of my favorite responses to the question " How did you lose all that weight?" is, " I stopped doing what was making me fat!". I stopped eating 4000 calories a day and I started exercising.

Now that I've been blogging for a week, I realized how much "secret eating" I had been doing. Yes, I kept a food journal, but not as religously as once had. Somehow really writing everything down keeps you out of denial. And becoming accountable is very motivating.

My "secret eating" wasn't so much the amount of calories I was eating, but what kind of calories I was eating. That's what I realized yesterday. And keeping a daily log put it right in front of me.

Dieting is an evolution. The further you get into it the more you refine it and tweak it. Like training, it's about progression and individualization.

Because of my journal I was able to see this pattern of craving sugar. I know I've cut my carbs too low when I crave sugar too much. And I had. So I'll try something different. And even though I hadn't gained weight ( the benefit of calorie counting and KB training) I wasn't happy with the division of nutrients. After all I want to live to enjoy this new body I have.

Todays menu

5-6am coffee w/ cream 60 cal.
9:30 am 120 cal.
10:30am 5 prunes w/PNB 310 cal.
2:00pm mexican veg soup w/ 4oz. chicken and 1/2 c. corn 350 cal.
3:30pm 2 hard boiled eggs 140 cal.
5:00pm whole wheat spagetti w/ broccoli sauce + add 1 c. steamed broccoli 500 cal.

Total calories 1480 Good calories!

Today was a good day.

One year of KB training.

Saturday, November 18, 2006

2 Minute Sets

Saturday is usually a swing combination day, but I knew I wanted to do 2 min. sets and decided to throw some cleans, presses and snatches into the mix.

When I first started to KB I combined all the moves I knew into each set. Usually a swing, clean press, snatch then transfer to the other side and repeat the sequence. It took approx. 2 1/2 min. to do 12 on each side. I would take another 2-2 1/2 min. rest, total was 5 min. per set/rest.

I only did 5-6 repeats of this combination per WO twice a week. And the results would be amazing after a few months. That's when I started training longer, and really being creative with other combinations.

The original purpose for this method was to overcome boredom by concentrating more on the sequence of movements than the workload. It's still the primary reason!


40 2 hand swing w/26lb. 1min. on 1 min. off Total 10 mins.

10 L 10 R x 4 repeats w/26lb. 2 min. on 1 min. off Total 15 mins.

7 L swing, clean press, snatch, trans to R repeat same combo 7 times. 2min. on 1 min. off

20 one hand swing L, 20 R, 20 L 20 R. 2min. on 1 min. off

7 clean press, snatch, transfer each side 2min. on 1 min. off

I repeated the last 4 sets 3 times in the same order. The 4 sets with rest totaled 12 min. x 3 = 36 min.

I finished with one more repeat of the last combo, 2min on 1 min. off.
And 20 1 swing/ 1 transfer 2min.

Total WO time 67 min. Approx. reps 1552

Todays menu

5:30- 7am coffee w/cream 75 cal.
7:30am pre-workout sweets 300 cal.
11:00 coffee w/ cream 45 cal.
1:30 apple 100 cal.
3:00 5 prunes w/ PNB (peanut butter) 275 cal.
4:00 mexican veg soup w/ chicken, 1/2 c.corn, 1oz. chedder cheese 450 cal.
5:30 sweets 400 cal.

Total calories 1645

Today is an optional cheat day. I could have eaten anything and everything that I wanted. But, Thursday I binged so I decided to not go crazy.

I'm completely ashamed that almost HALF of my calories came from crap. Ashamed because it's just not healthy.

I'm really proud of the food that I cook and eat. Then I blow it by what seems sometimes to be an uncontrolable hunger for sweets.

Can't get emotional about it. It's probably time to add in some carbs. I'll try that next.

Today was a good KB day.

Still recovering.

Missed yoga Friday morning as I was still sick from the crap I ate on Thursday.I only had time for an hour long walk with 15 minutes of stretching.No KB workout.

Friday AM weight: 128.2

5am-9am coffee with cream 120

12 noon veg soup with beef,sausage and pasta 450

5 pm salad with chicken, rasins and curry dressing 480

6pm peanut butter 4 tbls 400

misc.( a bite of this a bite of that)100

total cal 1550

Friday, November 17, 2006

Clean and Press

Thursday is my press day. My lower back felt tight from sitting at work the day before for 10 hours. So I knew I just wanted to cruise and do my presses in combo w/ swings and trans. Here's my WO;

11:00 am

Warm up 40 2 hand swings w/26lb. 1 min. on 1 min. off
5 sets, 10 min. total

40 2 hand swing w/36lb. 1 min. on 1 min. off
10 swing, clean, press Left, 10 sw., cl., pr. Right w/26lb. 2min. on 1 min. off
40 2 hand swing w/36lb. 1 min. on 1 min. off
10 clean, press, transfer w/ 26lb. 2min. on 1 min. off

I alternated these 4 sets 5 times for a total of 20 sets in this order. Total time of these 4 sets was 10 min. x 5 = 50 min. Total WO time including warm up 60 min. Total reps approx. 1205

AM Weight 128.8lbs.

Todays food

5am-9am coffee w/cream 100 cal.
10:30 1 cup strong coffee w/2 shots mocha syrup and cream 200 cal.
1:00 small roasted turkey leg 250 cal.
2:00 cabbage salad w/ curry dressing and pineapple, golden raisins 250 cal.
3-4:00 Sweets binge 1200cal. whoops!
3 liters water throughout the day

Total calories 2000 approx.

I discovered a small bakery near my home that makes traditional sweets from India. Everytime I ask the owner " What's in this? " he reply's " Sugar. ". So it's hard to know the calories content.

I went online to find recipes for Indian desserts, looking for one that resembled what I ate, to get an idea of how to add up the calories based on the ingredients and cooking method. I deduced it is most similar to a very sugary donut.

Based on that I probably ate what equals 6 Krispy Kremes. The bad news is that I was out of control, the good news is that I made myself sick. I think I'm done with the Indian sweets.

I didn't eat anything else after that because I had a 6:00 swing class in Palo Alto.
So I drank plenty of water and swung with my students! Tomorrows is a new day.

Thursday, November 16, 2006

Think ahead Plan ahead

I eat basically the same things everyday. Sometimes it's the exact same things, sometimes I just vary the same thing based on what's in my fridge.

I like to eat at least one meal with uncooked veg as the main ingredient, like salad. And one meal with cooked veggies, like soup, stir-fry, pasta w/ veg sauce, etc.

I knew I was overbooked with appts. at work today, but food was a breeze. I already prepared extra servings of my meals yesterday, and had even pre-packed them.

Resisting the candy on other people's stations and finding the time to eat would be more challenging. I didn't get a chance to eat my last meal until 6:45.

5:30 am Bikram yoga
Todays weight 130.4 lbs.

Todays menu

5-9am coffee w/cream 100 cal.
9:30 am 3 prunes, each spread w/ 1/2 t. peanut butter 165 cal.
12:00 5 more prunes w/ 1/2 t. PNB 285 cal.
1:00 coffee w/ cream 50 cal.
2:30 apple cloeslaw salad 440 cal.
6:45 homemade veg soup w/ 2oz. pasta, 2oz. italian sausage, 2oz. turkey, 2 tbl. parmesan cheese 450 cal.
Total calories 1490

I got home around 9:00 pm and went straight to bed. As I laid there watching TV, (of course I was watching a cooking show!) it occured to me that I was a little low on calories that day and could probably afford to eat something else.

It is now 9:45pm, and I'm contemplating should I eat an apple (100 cal.), ice cream (170 cal.) more prunes w/ PNB (200 cal.)? I'm 10 mins. away from falling asleep! Why not just go to sleep? Besides, whatever I choose to eat, I HAVE to journal it on my blog.

I turned off the TV and fell asleep. Today was a good day.

Tuesday, November 14, 2006

Snatch Day.

Last week was heavy, so I knew things had to lighten up this week. Like my WO yesterday I felt like doing some 2 min. long combinations.

9:00 am


40 2 hand swings x 3 sets = 1 min. on 1 min. off
10 L, 10 R, 10 L, 10 R, 1 hand swings (40 reps total) x 2 sets = 1 min. on 1 min. off
Total warm up 10 min.

12 swing, snatch, transfer x 3 sets = 2 min. on 1 min. off
(Left swing, snatch, transfer to right, right swing, snatch, transfer to left = 1)
Total 9 min.

8 swing, snatch L trans, 8 swing, snatch R x 6 sets = 1 min. on 1 min. off
Total 12 min.

12 snatch, transfer x 6 sets = 1.5 min. on 1 min. off
(Left snatch, trans to right, right snatch, trans to left = 1)
Total 15 min.

12 swing, snatch, transfer x 3 sets = 2 min. on 2 min. off
Total 9 min.

6 swing, snatch, transfer x 3 sets = 1 min. on 1 min. off
Total 5 min.

Total WO time 60 min. including warm-up. 1232 reps. All work done with the 26lb.

5:15pm 45 min. walk after dinner.

Todays menu

6-8 am Coffee w/ cream 100 cal.
9 am 2 oz. chocolate fudge 225 cal.
11 am Coffee w/ cream 50 cal.
1 pm Waldorf coleslaw salad 440 cal. *see recipe
3 pm 2 chocolate suckers (See's candy) 140 cal.
5 pm Veg soup w/ 1/2 cup risotto, 4 oz. shredded chicken, 2 tbl parmesan 440 cal.
6 pm 4 prunes spread w/ 1/2 t. peanut butter each, 150 cal.

Total calories 1545

I really did not want the fudge this morning. It was there, so I ate it, stupid choice. I'm surprised and thankful I only ate a small piece.

I rarely cook with a recipe, but I went through the trouble of measuring an weighing one of my favorite fall salads;

Tracy's Waldrof Coleslaw

4 oz. shredded green cabbage
2 celery stalks diced
2 fuji apples diced 100 cal.
3-4 oz roasted turkey 350 cal.
2 Tbl. dried cranberries 50 cal.
1 oz. blue cheese 100 cal.
season w/ salt and pepper as needed


1/2 cup good quality lowfat yogurt 60 cal.
1-2 Tbl. mayo 135 cal.

This makes 2 Tracy size servings! I added a handful of green grapes and some chopped walnuts. Dates instead of the cranberries and walnuts would be good. The ratio of yogurt to mayo is based on how many calories I can afford that day.

I had half of this salad for lunch and packed the other half to take with me to work tomorrow. I also have my soup packed and ready to go.

I never leave my house not knowing what I have to eat that day. If you can't or won't make it yourself, you need to know where to buy good clean and healthy food. And make the time to go and get it. Always make or buy extra for the next day.

My weight this morning was 130.6 lb. Today was a good day!

Swing Class

Monday night I knew I would be teaching some new students the swing. So I'll save my snatch WO for tomorrow, not knowing how much demonsration I could be doing.

I wanted to have a short 30 min. swing warm-up before yoga class today so I decided to go back to my roots and do some sets that were at least 2min. long.

8:00 am KB

2 hand swing w/26lb. x 3 sets.
1 min. on 1 min. off, 6 min. total (40reps)

1 swing 1 transfer x 40 (20 L, 20 R) 2 min. set w/ 1 min. rest
20 1 hand swing L trans. 20 1 hand swing R, 1 min. set w/ 1 min. rest

I alternated those 2 sets 5 times for a total of 25 min.
31 min. total WO time.

9:00 bikram yoga

6:30 Swing Class

I was lucky enough to share swinging with 4 motivated students tonight. Two had some prior experience the other 2 were new.

I had a "scooper", a "squatter" and a "thruster" and a "lifter". A perfect opportunity to use my trouble shooting techniques I learned at the cert. And all improved by the end of instruction.

Very excited to see more interest in KB training. It has truly been life changing for me. Not only has it transformed my body, but knowing that I never need to step foot in a gym ( or pay for a membership ) ever again is a huge realization. Especially since we used to own a gym.

I have trained in my garage mostly, but also on my patio, at the park, even in my kitchen!

Looking forward to the next class on Thursday.

Todays Menu

7am-9am coffe w/cream 100cal.
11:30 lg. apple 100cal.
1:00 homemade veg soup w/lasange 450cal. *see break-down of ingredients
3:00 coffee w/ cream 50cal.
5:00 broccoli salad w/egg and bacon, low calorie dressing 375cal.
misc. 150cal.
3 liters of water throughout the day
Total calorie count 1225

* I can make soup from just about any leftover in my fridge. I took a serving of lasange 3x3 inch slice and diced it into 1/2 inch pieces. Then I added about 2 1/2 cups of veg soup and 1 tomato.

Lasagne 3x3 inch piece
150cal. pasta
150cal. ground beef/italian sausage (3 oz.)
150cal. cheese

It wasn't my intention to have so few calories today, but the 6:30 swing class threw me off. We stayed to talk about diet and food after swinging and I didn't get home from Palo Alto until almost 9pm. Way too late to eat, besides I wasn't even hungry.
Today was a good day.

Sunday, November 12, 2006

Low Calorie Day for a Compulsive Overeater

Since I was able to have a cheat day yesterday, I knew today would bring some tight calorie counting. Surprisingly even after a 1000 calories of ice cream I weighed light (131.2, down from yesterday's 131.6). I guess that heavy swing WO paid off. Also I stopped eating around 4:30 pm.

I started out this morning with a 90 min. Bikram yoga class at 8:00 and ended my day with a 2 mile walk just before my last meal.

Today's menu

7am-10am 3cups coffee w/cream 150 cal.
11:30 am Lg. apple 100 cal.
2:30 pm Roasted baby beets and beet greens w/bacon and turkey 410 cal.
4:30 pm Lg. apple 100 cal.
6:00 pm homemade vegtable soup 150 cal.
Misc. 100 cal.
3 liters of water throughout the day.

Total calorie count is just over 1000. Since I chose to have bacon at lunch I couldn't have meat in my soup for dinner. I might have chosen to thicken the soup up with a couple of egg whites, but I didn't think of it until afterward.

I like to eat a large volume of food. Many of my friends that see the amout of food that I eat can't believe it. I like feeling full. So I had to find a way to cut calories while increasing volume. The answer was VEGETABLES! Not only did it accomplish those two things, but it also increased nutrition and fiber.

When I plan a meal my #1 priority is vegetable, then protein, then fat, then carb.

Take for instance my lunch. Beets/greens are the veggies, turkey/bacon the protein, bacon fat is the fat. Many times I don't have room for a carb. and that's O.K. I find that my body holds alot more water when I eat carbs that's why they are last on the list.

It's ironic that dieting has turned out to be the perfect hobby for my obsession with food. Today was a good day.

Saturday, November 11, 2006

40 reps with the 44.Last set of the 1200.

1200 swings

Saturday is swing day.Since doing 1600 swings last saturday I decided to decrease the reps and increase the weight. Since I started out eating candy before the workout (I'm having a little sugar problem right now ) I really needed to work off some calories and exploit the sugar/adrenalin rush :))


5 sets two handed swings with the 26 minute on ,one minute off :ten minutes

200 reps

Work sets
5 sets two handed swings with 36 lb- one min on, one min off: 10 min.

( each set is 40 reps long)=200 reps

5 sets two handed swing with 44 lbs: one min on one min off : ten minutes

200 reps

Alternate two hand swings with 44 and 36
( one set with 44 and one set with the 36)

one min on ,one min off twenty minutes

400 reps

5 sets of two handed swings with 36

one min on one min off : ten min

200 reps

total reps = 1200
total time= 60 min

bottoms up cleans
2 sets of 20 right 20 left with 26 lb

I felt like it was a relatively easy workout so I went for an hour walk right after. Still feeling effects of the candy.


Sat. is my cheat day. I didn't want to start my first post admitting that I started my day out with candy but I did. Lately I found myself craving sugar. I would go all day eating perfectly then blow it at the end. I would then go to bed feeling rotton and guilty. So I decided to get the craving over with early so I would have a chance at working it off.

This has been going on about 2 weeks now. I only eat sweets on my KB workout days and I stop eating by 6pm every day. Somehow this allowance has helped me through the days I don't have any sweets.

My first real meal today was homemade enchilada soup with tons af veggies especially my favorite, kale. Since it is a cheat day some ice cream is on the menu later and then tommorow will be a low calorie day.

AM Weight:131.6

Tracy at the April 2006 Cert

First Post

My name is Tracy Reifkind and over the last year I have maintained a weight loss of over 115 pounds. I'm 43 years old, 130 pounds and 20% bodyfat, size 6. This is about my kettlebell workouts, my food, and how alone, in my garage in just three short workouts a week I have gotten a body I never thought I would have.

I hope to help motivate and inspire those who are struggling to get started a lean ,strong and healthy lifestyle.

The story of the start of this journey can be read here on our website GiryaStrength:

I look forward to sharing my continuing journey as well as hearing from others who are on the same road.