Monday, December 31, 2007
Does that sound ungrateful? I don't mean for it to sound that way, but I think I'm different than most people having this kind of surgery. Like I've already mentioned, I wasn't looking to feel better about myself, it was simply "corrective" surgery. The damage from a couple of pregnancies as well as obesity left me with excess skin that could be removed with todays surgical technology. So I chose to correct it.
I remember when calling for my first consultation the receptionist at the doctors office asked me if I was also interested in liposuction (along with abdominoplasty), and I chuckled and said, "No, I don't think I need that! I'll bet you don't hear too many women saying that, do you?" The surgeon confirmed that, no, I didn't need any lipo! In fact the very first thing I said, (I swear) when I came to, in recovery, was, "Did you weigh the skin?". Yes they had, and it weighed 700 grams, less than 2lbs.! A hellava way to lose 2 lbs.!
Friday morning came, and my attitude was simply that of having a dr's appt @7:15am...it really was that casual. All of the medical staff was happy to have a pateint in such "good shape" in fact the first thing the anesthesiologist said to me was, "You work out don't you...you have great veins!" (If I heard that once, I heard it a dozen times that morning!) The only thing I was looking forward to was the point when they tell you to count backwards! The mask came over my face and, in what seemed like a moment, it was over.
Now, everyone that has surgery is different, but I was not prepared for the aftermath! I had drugs for the physical pain, that was not a problem. I had accepted the time off from my training, that was not a problem. The problem was the swelling and bloating. I did not expect to come out of surgery a larger person than when I went in! Afterall, wasn't part of the point of this surgery to become a smaller person, lol? I went into surgery a size 6 and came out a size 10! Even my sweatpants were tight.
And although I knew the scientific and logical reasons for the swelling and bloating it was still a head trip, especially since I'd worked so hard for the past 3 years, and was used to seeing a lean and muscular frame, all of a sudden, when I looked in the mirror, I was fat again. I was swollen from my knees to my armpits. I didn't dare weigh myself for 2 weeks, and even now I've only weighed myself one more time, at the 3 week point. (132.0 morning of surgery, 132.6, 2nd week, 132.4, 3rd week)
I also wasn't prepared for the lower back pain of having to walk hunched over. I was aware that I wouldn't be able to stand completely straight up for a few days to a week, and it was murder on my lower back! Thank God I can easily squat down and stand up, it came in handy quite a bit. You'd be surprised at how many times you have to bend over in a day, until it's painful to do and you can't do it.
I can not imagine having this, or any other surgery, in an unhealthy condition. Whether that means an unhealthy weight, just bad health (sickness), or physically weak. That's something scary to think about. With all of these "makeover" shows, plastic surgery is glamorized. I don't plan on going back any time soon!
Now the fun has begun and continues.....recovery.
The above pic was taken 2 weeks post op, my 3rd day back to work.
Saturday, December 29, 2007
Three weeks ago on Friday, December 7th, I had abdominoplasty, in other words a "tummy tuck", "mommy makeover", or just plain, "I got my gut cut off!". Wow, what a trip! There's so much to say about these last 3 weeks and my decision to have this surgery...so much I can't possibly write about it all in one post. So I'm going to break it down into 3 posts, this first one covering "The Decision", the second "The Surgery" and the third, "The Recovery". I will answer any and all questions (via comments) that I feel are relevant and helpful in a positive way.
I have always known, since learning that this surgery was available, that I wanted to have it done.....way before KB's and my recent transformation. My desire for this surgery came after my first pregnancy....to repair the damage from that. I had the opportunity to contemplate this surgery in my 30's, but I hadn't made up my mind that wasn't going to have more children (at the time I had my 2 boys, and thought I might want a 3rd). After that I started gaining weight, and at that point it was no longer an option I wanted to pursue.
It's always easy to think, "Oh yea, I'll just go in for some surgery!" The decision was not that easy, at least not for me. For me there were more "cons" than "pros", but there was one big "pro" that finally made me realize that it was now or never. And that "pro" was knowing that I want to get on with the rest of my life helping myself and others enjoy good health by teaching, coaching, inspiring and motivating. That became very clear this last year....and I want to hit it full force, and to do that I had to get this out of the way.
What kept me from doing it sooner were,
First, I didn't want to take the time off from my training. Early on in my new life I was afraid that if I stopped my training I wouldn't start again, Afterall I went 10 years+ without exercising and I felt as if I was "on a roll" that I didnt' want to jepordize. I loved feeling the consistent gains in strength and conditioning.
Second, I wasn't unhappy with myself, including my body. This part was the most amazing....I was fine with how I looked, in fact I was better than fine! I love my body more now than ever in my life, extra skin and all! I didn't define myself by what my tummy looked like. I looked great in my clothes, I could wear whatever I wanted and besides, who ever saw me naked? And I didn't care anyway! I did not go into surgery to feel better about myself, I don't know anyone that feels as good about themselves as I feel about myself!
Third, timing/scheduling...never a good time. I chose December, even though it's the busiest time for my manicuring business, (that takes a back seat to KB's!), because I wanted to recover in time for January fitness rush and the February Cert hosted in my hometown, San Jose. And besides that, it's freakin freezing in our garage gym in the winter!
Fourth, the actual pain and recovery.
And finally, Sixth, I didn't want anyone to say, "Of course she looks good, she had surgery!" I didn't want all the hard work and energy that I put into my workouts and my health to be negated by anyone thinking that it was the surgery that made me feel and look my best. I got my health and fitness back the right way....this was just a little extra skin.
2 weeks post op, still carrying alot of swelling and bloating (photo below). Although I weigh only 1/2 pound more at this point than the morning of my surgery, I felt like a sausage!
First.....Yes, my mid section would be prettier, tighter, and flatter...who wouldn't want that? I could stop having to worry about my tops riding up during yoga class.
Second, if I was eventually going to have the surgery at some point in my life, I was never going to be younger...so I might as well do it now and enjoy it longer....and I was already as fit as I could be at this point...so I might as well do it at my healthiest!
Third, and most important, after realizing the first 2 pros, I wanted to get on with my new career....my lifestyle. Making health and fitness the biggest part of my life and that includes connecting with people on that level, to share feeling the miracle of reaching lifes' physical potential.
So that's how I reached my decision about the surgery. The last 3 weeks have been a rollercoatser, emotionally and physically. But all is great...as usual (!), and it gets better and better everyday. I've not regretted my decision for one moment.
The physical pain of the surgery was not much of an issue, thanks to my good health, and I've been pretty good about accepting this time off from my training to recover. I've much more to share about this experience, and I'm excited to to that! (As well as how good my husband took care of me during this whole thing...I couldn't have done it without him!)
Life is good. Health is good. Love and support is good.
PS the picture of me balancing on the stability ball, at the computer, was taken 6 days post op!
Friday, December 28, 2007
As I was writing my last post about "sampling", I knew there was another important resolution/challenge I wanted to commit to in 2008, but I couldn't remember what it was until I walked into Safeway the other night and guess what? What's almost as tempting as Free Food? Discount Food (1/2 price holiday stuff), and what's more tempting than 1/2 price food....1/2 price seasonal food that's only available for a short time, and then it's gone....last chance food!!!
I want to buy 10 bags of these cookies...I swear I do! (And eat them all!) It's taking alot of strength, and I don't know (to be honest) if I can actually NOT buy anymore.....especially @ 1/2 price! Cookies are my absolute favorite, and this year my favorite is anything ginger/gingerbready or with molasses....ugggggg. I've been desprately trying to justify buying more (fast because they could be gone soon!), like.....I won't eat them until Dec. 31......I'll eat my fill and then it'll be over......I'll eat one bag a week (on my cheat day).....I can control myself, really I can (NOT!).
I already know how it's all going down. I just don't know how many bags I can get through before I get thoroughly sick and disgusted with myself. At that point I'll get some wits about me and throw them in the garbage (or hide them for another time...it depends on how sick I make myself!). If I'm really serious, I'll open the leftover bags and dump them out into the outside garbage. If I plan on fishing some out, (of the garbage...yeah that's right...I'm not ashamed to admit it! lol) after the sugar high wears down slightly, I'll throw the closed bags in the kitchen garbage...keeping them safe for future pig out!!!! LOL
So, it's true. I eat crappy food too! 3 more days....what to do....what to do?
Life tastes good!
Sunday, December 23, 2007
....what you can do today!!!
I've never been big on New Year Resolutions, in fact for many years I only had one....to quit using the "F" word.....and I don't mean freakin'. Year after year I would succeed a little longer than the previous year, the first year I think I made it about a day (!), and the longest, maybe a month? You get the picture..I finally gave into the fact that I swear like a sailor! (Although, recently I've decided it's a habit I may have finally outgrown a bit, lol). Anyway, this next year I've decided to challenge myself and make a few resolutions and the first one is to quit taking (eating) the free samples at Whole Foods!
Did you know that Whole Foods Grocery has a policy that they call "active grazing"? It's true! they encourage you to sample, in fact you can ask to sample absolutely anything in the store before you buy it, even wine! I've admitted many times at being drawn to eating food simply because it's free, and not only do I find free food practically irresistable, but I take more, because it's free. So I found myself frequenting the "regular" sample spots (pictured) and ending up walking out ouf the store, 400 calories later, having eaten food I wasn't really hungry for, and didn't even want!
I don't need to sample anything...I already know what it tastes like...I know I'm not buying any of it...but most importantly, I don't need it!
So I stopped sampling last week, why wait? I don't know why it's so hard, LOL! But as I reached the checkout at WF today, I was faced with, what else, but a favorite...cookies, chocolate peppermint to be exact (top picture!)....and although I did take ONE peice (a big piece of course), I normally would have taken a handful and then go back for seconds...secretly looking around to see if anyone is watching....it's just stupid craziness...time to move on!
Next,is to stop eating out of the bins in the "bulk" section! Now if I could only stop sampling at the Farmers Market!
New Year Resolutions.....this could be fun!
Saturday, December 22, 2007
Tracy's Rainbow Cabbage Salad
I have been eating some version of coleslaw at least 5 times a week! In fact, I often take it to pot lucks because the raw veggies hold up well prepared in advance....but I always call it "Cabbage Salad", because if I call it coleslaw...the look on peoples faces is usually one of being "put off".
Basic coleslaw is just shredded cabbage and carrot dressed with mayo. An easy and quick way to lighten it up is simply using a mayo/yogurt combination. From there you can add sweet, heat, tang (or all, like I often do) and with a protein, like diced chicken, it can easily become a maincourse meal.
To get flavor ideas I poured over cookbooks for any and all recipes for salads, especially coleslaws The first I came across, I dare anyone to dislike is "Curry Coleslaw" (recipes to follow), when anyone smells this, they come running! "Oooh! What's that?" Is what I often hear from friends and co-workers. And it's the recipe I've given out the most,
Curry Dressing (for cabbage salad)
mayo / yogurt 1 cup total (1/2 & 1/2)
apple cider vinegar, 2 tbl.
lemon juice, 1-2 tbl.
sugar, 2 tbl. (or honey)
curry powder 1 tbl. ( I like alot!)
garlic, 1 clove crushed
The veggies for this salad start out with
green and/or red cabbage, shredded
cilantro and/or parsley
I've added, diced jalapeno, and switched out the raisins for fresh grapes, a fuji apple, or pineapple (fresh) and chopped dates. And I alway make my salads main dish by adding chicken/turkey/pork, etc.. But really, use what you have or like!
The picture above is my Rainbow Cabbage Salad, I made it the day I made my Rainbow Chili. And although I could call most of my salads "rainbows" because I always use plenty of colorful veggies, this one got the name! I started with one red bell and one jalapeno left over from the chili ingredients. I decided on a slghtly sweet dressing to balance out the spicy chili.
mayo/yogurt, apple cider vinegar, sugar, S& P....simple!
green and red cabbage, shredded
red bell pepper
broccoli, (stems incuded, shredded)
Some of the other variations of coleslaw;
Waldorf Coleslaw with Blue Cheese
Broccoli Slaw w/peanuts
Cabbage and White Bean Coleslaw w/bar-b-que dressing
Sweet and Sour Slaw w/ Chutney Dressing
Cabbage and Crab w/ Orange Mustard Dressing
Etc... I could go on and on....
Life is good. Food is good. Coleslaw, I mean Cabbage Salad is good!
Rainbow chili w/rainbow chard 400 cal.
yogurt w/strawberry jam 340 cal.
pea /veggie soup w/turkey 400 cal. (extra shredded cabbage or soup)
persimmon 80 cal.
celery/ raisins 130 cal.
Peet's coffe w/cream 60 cal.
Add in morning coffee 60 cal., 5 prunes 100 cal. 10 almonds 100 cal. = 1670
Thursday, December 20, 2007
So with that said, the first huge change in my kitchen, and my cooking, has been what Fawn shared with me as her favorite kitchen tool....the pressure cooker! I love it! I forced myself to learn, by doing, and now I can't stop! I look for new things to cook in it, and use it up to 4 times a week, sometimes twice in a day! But more on that another time.
The most recent idea she gave me however is Chili. I don't think I've ever made chili before. Probably beause you can buy canned chili inexpensively, and I personally didn't eat it (my boys did, and that includes Mark!) because it's too thick and salty (canned), but when she mentioned making it, I had to try myself. I asked her for a simple list of ingredients, and based on that, I went into my kitchen and threw my first pot together!
I came up with what I call my "Rainbow Chili", because my ingredients were so colorful. I had, basically, most of the ingedients she suggested.....the most important ones being, chilis, chili powder,beans! The rest of the ingredients I threw in, because that's what I had in the kitchen! (the picture above is what I already had in my fridge and pantry. I especially loved Fawn suggestion of yam)
beans, black/pinto/white (because I didn't have enough of one kind)
spices, chili powder/chipolte powder/cumin/oregano/thyme/fennel
Here it is before covering it and cooking under pressure for 25 min. I served it over, what else but, rainbow chard (topped with stems), before deciding to then add another 1/2 c. chicken stock turning it into "Rainbow Chili Soup w/chard"
I'm making my third pot tomorrow before I go into work, but this time I'll try a green chili w/white beans, based on a ingredient list for chili verde. The most imortant part of cooking is learning the basic methods and techniques...the rest can be decided by what you have on hand.
This is what I love about chili,
the "guys" love it!
endless flavor possibilities, it is, after all, just veggies, beans (or not) and meat (or not)!
done in the pressure cooker, fast
easily doubles and freezes, if it lasts that long!
made with fresh and organic ingredients....nutritious!
My next food post will include my Rainbow Cabbage Salad I made to go with!
Thanks Fawn, you rock!
Here's Fawn Friday at the Farmers Market, one of the places she took me during my stay with her and Aaron, buying sunchokes....and what's that in the background? Chilis???
Sunday, December 16, 2007
Mark had a back injury in 2000 and has found it's been instrumental in helping rehab his back as well as being able to sit without pain. He sits on the ball in a traditional way, whereas I always kneel on top balancing on my legs and knees...I love it now and would probably find it hard to sit at the computer any other way!
Just sitting on a stability ball is passive exercise....working your abs and lower back while you're sitting! So if you've got one out in the workout room, or hanging around the house, put it in front of your computer and get to work!
Friday, December 14, 2007
Jen trains Crossfit and although I don't use that method to stay in shape, my kettlebell training has conditioned me in a way to do or try almost any physical activity with confidence. How lucky am I?
Thursday, December 13, 2007
I didn't have to spend the whole day at work, but I still had to eat! I'm so used to taking my own food wherever I go, (most of the time it's already pre-portioned!) it's no trouble to pack up and go. Here's a days food (L to R),
Delicata squash soup w/roasted squash, brussels and turkey 350 cal.
addition shredded green cabbage for soup (in baggy) 0 cal.
Peet's coffee w/cream 60 cal.
Lamb shanks w/fennel, white beans, beet stems, (shredded beet tops, red & green, in baggy) 500 cal.
Almonds 100 cal.
Fuji apple 100 cal., 1 oz Pt. Reyes Bleu cheese 100 cal.
Prunes, ( 8 )160 cal.
Total calories 1370
Add in morning cream 60 cal. = 1420
Delicata Squash Soup
I peeled and diced 1 delicata squash and cooked it in enough chicken stock to cover, until soft (10-14 min.), mashed it, in the pot, with a potato masher, season w/S& P, and then added it to 1 cup of my base veggie soup. I mixed in some additional roasted squash / brussels and 3oz turkey. and after heated, poured it over shredded cabbage. I'm, kind of, into what I call my soup & salad (in one!).
Wednesday, December 12, 2007
I don't know if anyone starts out thinking, OK, I think I'll "transform" myself. I know I didn't. I just wanted to lose some weight. I just wanted to stop the craziness of shoving food in my mouth. It no longer felt good. It was time to stop joking around about it (denial). It was time to grow up. Once I made my mind up, I didn't spend alot of time thinking about it, I spent my time "doing".
First thing...stop eating so much. Second thing....keep doing the first thing until desired result!
Next...exercise. This is where I feel the miracle started for me. Exercise, moving my body, started pumping blood through my veins...exercise started pumping life back into my body. Exercise forced me to reconnect....reconnect my mind with this body in this physical life. I truly feel to lose weight without exercising, or without reconnecting with your physical body, in some way, can keep you from knowing, ultimatley, the strength and control, we all have to overcome, and to change what we think we know about ourselves. Redefine, therefore creating transformation.
I spent so much of my life "dis-connected" with my body, I had to. My body protected my feelings. My body protected my "insides". I don't need to get into, exactly, what my childhood dysfunctions are, I may know some, and I still may not know, or ever know, others...we all have own. But whatever those feeling are, or were, they once served a purpose I no longer need. That I know. And that I have peace about. My life doesn't focus on my past.
I have peace because I don't believe in accidents or mistakes. Why me? Why now? Why Kettlebells? How did I seem to figure it out (for myself)? I don't need to know reasons why, to feel peace about the questions. Every moment leading up to my transformation , good and bad, made it possible...no regrets.... how lucky am I? My life focuses on the future. I am exactly where I'm supposed to be, how lovely is that?
Appreciate the miracle of our bodies, and the strength of our minds. Feel the peace of knowing life is lovely....and life is good.
Tuesday, December 11, 2007
I was pretty good at Halloween....I didn't buy ANY candy, not even discounted the day after! (That's the real test 1/2 price candy in those big piles at the front of the store!) Not so good during Thanksgiving....I bought some Kraft Caramels and candy corn. And now I have to dodge some of my favorites! Which reminds me of something I might have to turn into a New Year Resolution.....DON'T BUY IT, DON'T EAT IT!!!!! Easier said, than done, right?
Guaranteed....if I buy...I eat it! It never fails! Never! I swear, I'll stand in front of something at the store....in a trance....with the mental debate going on in my head....knowing the outcome, but talking myself into thinking this time I can control it. Wrong. And not only do I buy it, I buy alot of it! It seems as if overeating is connected to over-buying! It's so cheap though, lol.
I am getting better. Many times I'll give away, or just plain throw away, crap I know I shouldn't of bought, much less eat. Sometimes I'll come home and "turn it over" to Mark, ask him if he wants it, and if he does, he better hide it....which he sucks at, BTW, I can almost always find his "hiding places"!
Sometimes I'll march right into the break room at work and "drop it off" on the counter for anyone else to eat! But that's not nice...is it? I hate it when other people do that to me! Shouldn't we all support good health for eachother? So, my Christmas gift to anyone that I love or care about, NO JUNK FOOD!
Visions of sugar plums are fine. And if you have to buy some, only buy a few, and keep them to yourself!
Thursday, December 6, 2007
Peets coffee w/cream 40 cal
Sherry/walnut salad dressing (mostly vinegar) 100 cal
spinach for salad w/turkey 200 cal.
turkey jalapeno, corn soup 400 cal.
blue cheese/fuji apple/persimmon/plum chutney/crackers 400 cal.
roasted veggies (brussels/shallots/squash) for salad 300 cal. (most of the calories are in the olive oil they were roasted with)
total calories 1440
Add in morning coffee, 2 more persimmons, 200 cal,(I can't help but take free persimmons, and eat them while in season!), misc. dried fruit, 200 cal) and when I got home late from my day I treated myself to an ice cream/yogurt combination at around 500 cal. I didn't get around to eating my soup for the day so subtract the 400 cal.
Total just under 2000 cal.
Wed. AM weight 130.4
6:00am KB snatch WO
2 warm up sets of 40 transfers w/14kg = 4 min.
swing, snatch, 8 L, 8 R,w/12kg, 1 min work
30 sec. rest
12 snatch L, 12 R, w/12 kg, 1 min work
30 sec. rest
6 swing, snatch L, 6 R, w/16kg, 1 min work,
3 sec rest.
Wednesday, December 5, 2007
I love jalapenos....jalapenos not only add heat to a recipe, but I think they have great flavor too! I add them to almost every salad I make, and here's a way to spice up some turkey soup.
I posted my recipe and technique for my base veggie soup on 8/25, titled "Is it soup or is it stew", this recipe is the "base" of almost every other soup I make. Add,
2 Pasilla peppers ( or any mix of peppers available), sliced thin
3-6 jalapenos, sliced thin and/or diced
I cut off all four sides of the peppers, avoiding the ribs, and then stack them, skin side down, slicing them into thin strips. When using jalapenos for salads I then turn the slices and continue cutting them into a small dice.
Here are the veggies for my base soup, onion, celery, carrot, kale stems, with the pasilla and jalapeno peppers added. Saute the peppers along with the other veggies. And since this soup has a tex-mex theme, oregano and/or cumin could be appropriate, (I avoid chili powers with this one only because I don't want to add any "red" color to it), tomatillos are also an option....I just wanted to keep it simple.
When the soup is done, I add in the corn (frozen, at this time of year) and shredded turkey. Black beans would also be a good addition.
Tues. AM weight 131.6
6:00am KB swings w/12 & 14kg
80 transfers w/12kg, 2 min work
1 min. rest,
20/20 1 hand swings x 2 (80 reps, 40 L, 40 R) w/14kg, 2 min. work
1 min. rest
I alternated these 2 sets for a total of 11 sets = 33 min.
Monday, December 3, 2007
It all started Sunday morning around 6:00am.
Roasted, shallots (2lbs), Delicata squash (2), Amber Cup squash (1), Blue Hubbard squash (1)
Braised lamb shanks with fennel and white beans
Pork roast w/red beans, apple, beets and onions (Fawns pork and beans)
Turkey stock, from carcass, for soup
In between prepping and cooking I went to Whole Foods, the Farmers Market and a 3:30 yoga class! I haven't done so much cooking since, back in the day, I used to, actually, host parties and do all the cooking. And I enjoyed every minute!
I finished roasting the last of 3 turkeys....I love turkey! Plenty of meat for the freezer, and more homemade soup. Can you have enough soup?
I am digging my pressure cooker! The meat on the lamb shanks fell right off, and I was able to cook those and a pork roast, in less time than just one meal.
I went to the Farmers Market around 12noon...a little late, but I had to finish the turkey. I bought;
beets (3 bunches)
red & yellow bell peppers
tiny yukon gold potatoes
I would have to say, the finds of the day were the tiny potatoes (about the size of dimes!) and the beets with the red tops. Even though I cook alot, and I consider it my hobby, I am fairly new to the culinary world. There are many, many things I don't know about foods, and alot of things I've never seen before. One of the those is beets with red tops (picured above).
I was up this morning at 5am roasting brussels, all of the roasted veggies will go into salads this week (what's left of them, lol), straining the turkey stock, and prepping my days food.
Life is good, cooking your own food is good. Food is joyful.
Saturday, December 1, 2007
7:00am KB speed swings
5 sets misc. swing/trans w/12 & 16kg, 1 min. work, 1 min rest = 10 min.
Work sets w/16kg
12 swing R, 15 sec,
15 sec rest,
12 swing L, 15 sec.,
15 sec rest
12 2 hand swing, 15 sec,
15 sec rest
I alternated these 3 sets in this order 15 x for a total of 45 sets = 22.5 min.
Heavy fast swing ladders ( video shows set #4)
2 hand swings
w/24 x 12
w/20 x 12
w/16 x 12
45 sec. work w/45 sec rest.
I completed 5 sets before dropping the reps down to 10 for another 5 sets, for a total of 10 sets = 15 min.
Total workout 47.5 min.
My grip finally gave out, especially after those heavy, 45 sec. sets. I considered breaking up the sets to 15 on, 15 sec rest to keep going, but I have to learn, enough is enough!
Thursday, November 29, 2007
The last two minutes:
121 total reps in five minutes.first attempt at this with the 16 kg.
This was tough on my lungs, and I realized that right away! I knew if my breath went, it would be over. As soon as I started to struggle with breathing, all technique went out the window! Looking at the video and remembering what it felt like, strength wise my lower body wasn't being utilized, and my descent on my right side could of been a little more efficient....oh well...it was the first time, but not the last!
The rest of my workout;
8 dbl clean,push presses w/12kg, 30 sec work,
30 sec rest
x 8 sets = 8 min.
2 minute roundabouts w/1 minute rest, alternating
w/16kg x 5
w/12kg x 5
10 sets total = 30 min.
About 45 min workout
I decided to work off last nights sugar binge, and take the opportunity to build some muscle with my weight being up. I didn't feel necessarily strong today, the original plan was to test Saturday morning. But I'm anxious to get back to normal (for me) weight and I didn't want to "diet" before testing.
Monday, November 26, 2007
40 rep sets, 1 min. work 1 min rest x 6 sets, misc swings & snatches w/12kg = 12 min.
Work sets w/12kg
8 snatch R, 15 sec.,
15 sec rest
8 snatch L, 15 sec.,
15 sec rest
16 snatch R, 30 sec.,
30 sec. rest
16 snatch L, 30 sec.,
30 sec rest,
16/16 snatch, 1 min.,
1 min rest
repeat 6x = 30 min. (480 snatches)
200 transfers, 5 min.
1 min rest
20/20 x 5 (200 reps) 1 hand swings, 5 min.
2 min rest
20/20, 40 trans, 20/20. 40 trans, 20/20, (200 reps, a combination of the first two sets), 5 min.
Total workout 60 min.
I am planning on testing the 16kg snatch for 5 min. (maybe 10), sometime this weekend, so I'm not picking up the 16 this week. I decided to snatch at a faster and longer pace w/12kg and ended my workout with three 5 min. long sets w/12kg (200 reps).
3 celery stalks
1/4 c. raisins
1/4 c. sliced almonds
1 lg. fuji apple
(everything organic when possible)
Shred carrot, celery and apple or use mandoline (pictured above) w/small julienne blades.
I know some have referred to me as the "swing queen", but I'd like to think I'm also the queen finding ways of eating alot of food for little calories!
Here's my latest, Shredded Carrot and Celery Salad w/ apple, raisins and almonds.
I can eat this salad with no dressing, because I already eat this combination of foods together...I just never put it in salad form...I usually eat carrot and celery sticks w/raisins and PNB. So I was thinking, hmmm....what if I just toss everthing together and that way I'll get a little bit of each in every bite!
You can use any kind of dried fruit (or none) or any kind of nut, (or none), and any kind of dresssing.
When I first started making salads this mandoline slicer was indispensible, because I would prepare enough veggies for salads to last a few days. I highly recommend one! You can slice, thinly, a whole head of cabbage (or lettuce) in about 45 seconds! It's amazing to me how many people have them, but have never used them...in fact I pick them up fairly often at garage sales for a couple of bucks! (They retail around $50, I think the one I have is Zyliss)
But now, I almost always make a single serving salad, I can make it usually in 10-15 minutes (including dressing), my knife skills have improved greatly, (they were always pretty good), and I also use a vegetable peeler to shred.
Salads are good!
Saturday, November 24, 2007
Inbetween roasting another turkey w/stuffing, I managed to finally get to my workout @ 1:00pm!
KB speed swings
5 / 40 reps sets 1 min. on, 1 min rest w/12 & 16kg = 10 min.
Work sets w/16kg
12 R, 12 L, 1 hand swings, 30 sec work,
30 sec. rest, Repeat,
12 R, 12 L, 1 hand swings, 30 sec. work,
30 sec rest
48 2 hand swings, 1 min. work
1 min. rest
I rotated these 3 sets x 6 = 24 min.
40 2 hand swings w/16kg, 1 min on,
1 mn rest
x 5 sets = 10 min.
Total workout 44 min.
I wanted to do some speed swings, but I was a little bored with the 15 sec on/off routine, so I combined R & L (12 swings each, transfering on the 12th) at the same time for a 30 sec. set w/ 30 sec. rest., I did this set twice before moving on to the next minute long set.
I then added a fast minute long set of 2 handed swings, video show the last set, this set was by far the hardest! I felt like I was moving alot faster than the video shows. Since I was using two hands, I could really push the weight back on the downstroke with more force. It was intense, (and fun!).
PS I did try and keep the porno sounds down, LOL
My big meal today after my workout was "Turkey/veg and stuffing soup"!
Life is good, Thanksgiving leftovers are the best! (That's why I'm making more!)
Tuesday, November 20, 2007
Monday Max Vo2 based workout/ snatches and speed swings
40 rep sets of misc swings & snatches w/12kg & 16 kg x 5 sets = 10 min.
Work sets w/16kg
7 snatch R, 15 sec rest
7 snatch L, 15 sec rest
7 snatch R, 15 sec rest
7 snatch L, 15 sec rest
12 swing R, 15 sec rest
12 swing L, 15 sec rest
I repeated these 6 sets 9x for a total of 54 sets = 27 min.
The first video shows starting at the 2nd set of snatches (set # 45 & 46), 1 set of swings (set # 47 & 48), then starting over the rotation w/ first set of snatches (set #49 & 50).
14 snatch L, 14 snatch R, 1 min on 30 sec rest x 6 sets = 9 min.
I decided to do some additional fast snatches w/12kg.
40 2 hand swings w/16kg 1 min on 1 min rest x 2 sets = 4 min.
Total workout 50 min.
Thursday, November 15, 2007
Wednesday AM weight 132.0
6:00am 45 min. walk
coffee/cream/cocoa 130 cal.
roast beef sandwich 400 cal.
spaghetti squash w/spinach, roasted tomatoes, hot italian sausage and chicken 500 cal.
onion soup w/pasta, brussels, and squash (chard in baggie) 400 cal.
apple/pear 160 cal.
add 1 lg fuji apple 100 cal. and 1 sucker 60 cal.
Wednesday, November 14, 2007
Monday, November 12, 2007
I always amazes me when some one tells me that the hate onions! What I think they mean to say is that the hate raw onions...beause onions are in practically every savory recipe! Almost everything that I cook starts with an onion. And onions all on their own can make a delicious meal.
When most people are trying to "figure out" what vegetable to have for dinner, I don't think the onion is the first to come to mind! Onions, when carmelized are actually sweet, but the best part is that they're inexpensive and you almost always have them on hand...or you should! Not to mention the onions' nutritional value and huge health benefits such as anti-bacterial and anti-viral properties. Onions, like garlic, are considered one of the "super foods"!
Thinly slicing and cooking onions for 25-40 min. (carmelizing), can then be tossed with pasta, spinkle with cheese and that's it! Of course you can get creative by adding baby spinach, arugula, pancetta, italian sausage, goat cheese, kalmata olives and feta, or other shaped pastas, etc.
Or add some beef broth for a simple version of French Onion Soup, top with croutons and swiss cheese, if you have them. I made some soup today and added leftover brussel sprouts, but any leftover veg or protein (beef/chicken, etc,) can be added. (And of course, you can add broth or stock to any onion/pasta leftovers to make soup also!)
After 30-40 min., onions should be nice and brown, season with S & P. You can deglaze the pan with white wine, dry sherry or vinegar (balsamic) if you want to, especially if using the onions for soup.
PS you can use any color of onion or combination of, don't stress...it's only cooking!
Life is good, and my soup was delicious!
misc. 40 rep sets x 5 w/ 1 min rest = 10 min
Work sets w/16kg & 20 kg
7 R, 7 L, w/ 16kg, 15 sec on 15 sec rest
x 40 sets = 20 min., 280 snatches
5 R/ 5 L, w/ 20 kg, 15 sec on. 15 sec rest
x 8 sets = 4 min., 40 snatches
40 2 hand swings w/20 kg x 5 sets 1 min. on, 30 sec rest = 7.5 min.
40 2 hand swings w/16kg x 2 sets, 1 min on, 1 min. rest = 4 min.
Total workout 45 min.
CB rockits 30 reps x 5 sets = 10 min.
Saturday, November 10, 2007
more 15:15 speed work with more emphasis on hip snap. Oops again...miscount on set 28/13 reps.
40 2 hand swings w/12kg x 2 sets
40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg x 1 set
40 transfers w/16 kg x 1 set
All warm up sets 1 min on, 1 min rest = 12 min.
Work sets w/16kg
12 one hand swings R,
15 sec. rest,
12 one hand swings L,
15 sec. rest
x 45 sets = 22.5 min. (580 swings)
2 hand swing ladder
12 reps w/16kg
15 sec. rest
12 reps w/20kg,
15 sec. rest
12 reps w/24 kg,
15 sec rest
I repeated this sequence 5 x before dropping the reps down to 10 per 15 sec. for another 2 rotations. total sets 7 (3 each)= 10.5 min. (260 swings)
Total workout 44 min. (is that all, lol! Man it wiped me out!)
I'll be doing some additional swinging this afternoon @ Girya, and as Mark always says, "Leave a little in the tank!"
Friday, November 9, 2007
I don't usually eat jam, but since buying plain yogurt and flavoring it myself, it quickly occured to me what a great use for homemade jams. If you look at the ingredients of store bought flavored yogurts, alot of times there are additional colorings and flavoring, not to mention how they are sweetened, and how much they are sweetened.
So if you don't make jam yourself or have sweet friends to make some for you, we are in the season of Holiday Boutiques and it's a perfect time to support the efforts of those that make extra and sell them. Like this ollallie berry, you might find flavors not available in stores, but surely the quality will be cleaner and real sugars and flavors have to be better than fake flavors and fake sugars.
PS Ollallie berry is similar to blackberry but without the annoying hard seeds, and it's really sweet! I also got a jar of homemade strawberry jam...lucky me!
Thursday, November 8, 2007
40 2 hand swings x 2 sets
40 transfers x 3 sets
#1 w/2 12kg's
dbl sw, dbl cl, dbl, cl pr x 6, 1 min on 1 min rest
#2 w/1 16kg
cl, cl press roundabout
(2 hd sw, 2 hd trans, cl, cl pr R, 2 hd trans, 2 hd sw, 2 hd trans, cl, cl pr L, 2 hd trans, 2 hd sw, repeat 3 x )
1 min. on 1 min rest
I alternated these 2 sets x 6 = 24 min.
#3 w/2 12kgs
10 dbl swings,
15 sec. on, 15 sec. rest
7 dbl cl,
15 sec. on 15 sec rest,
4 dbl cl, pr,
15 sec on, 15 sec rest
x 8 = 12 min.
CB rockits w/2 10's 1 min on 1 min rest (30 reps) x 5 sets = 10 min.
Total workout 56 min.
Swings w/class, 35 min w/6kg
6:00pm 40 min. walk
Wednesday, November 7, 2007
It still amazes me that, I would bet, most people eat at least one meal everyday not prepared by them, and some people eat every meal out, more days of the week than not! Sandwiches are probably my biggest "food pet peeve"...why can't anyone think ahead for just one week....buy lunch meat/bread/etc., and take the 2 seconds to make a sandwich for lunch everyday? Sandwiches can even be prepared the night before!
Anyway, so much of our socializing takes place in eateries or around food. What else do we do with eachother? Coffee shops, restaurants, or POTLUCKS! And we all feel obligated when it's someones birthday, or "special" occasion to eat food we normally wouldn't eat. I mean really, what else do we do with eachother?
I never let feeling obligated dictate what I ate. I never "went out" to eat food I didn't want or my body didn't need, just to spend time with someone. Well, I finally gave into "obligation eating". And I knew when I did it that it didn't feel good, in fact I started to get resentful, but still didn't change it. ARGG!
Weighing more at the start of this week than I have in quite a while, I still met with a friend for wine and cooking. I really didn't want to because of my weight....but it had been planned weeks in advance...after all, it wasn't her fault I didn't plan (diet wise) for it.
I will never do that again. I'll either plan for it, or I will cancel. No friend or event is worth feeling crappy, and a true friend will understand and be supportive...I would!
Maybe I just needed to ask, it's no ones fault but my own. Lesson learned!
The good news....I feel great! I feel great because the lesson led me to the reflection and thought that I needed to decide what was important to me. I'm back on track, yesterday was filled with good, healthy, food choices, and today is the same. I don't feel emotional hunger, I feel strong focused and in control. YAY!
Life is good.
7:00am KB snatches/CB's
11:00 demo swings
5 sets 40 swings/snatches, 1 min on, 1 min. rest = 10 min.
Max Vo2 w/12kg & 16kg
50 sets alternating L/R 12kg, L/R 16kg, 15 sec on, 15 sec rest = 25 min.
8/8, 8/8 swing, snatch L/R,
2 min on 1 min. rest
16 snatch transfer
1 min on, 1 min rest
Alternating these 2 sets in this order 4 x. Both sets took 5 min to complete = 20 min.
Clubbell Rockets w/2 10's
30 reps = 1 min on 1 min. rest x 5 sets = 10 min
15 reps = 30 sec. on, 30 sec. rest x 5 sets = 2.5 min
Total workout 67.5 min.
My shoulders are still sore from the clubbell rockets because my form is slightly off. I'll keep working on it!
Saturday, November 3, 2007
AM weight 129.4
6:30 KB speed swings
6 sets, 2 hand & one hand swings w/12 & 16kg, 1 min. on 1 min. rest
12 min. warm up 240 swings
Work sets/ one hand swings w/16kg
12 R, 15 sec rest, 12 L, 15 sec rest x 40 sets (20 R, 20 L)
20 min total, 480 swings
Long, 1 hand sets w/16kg
25/25/25/25 x 2 sets, 2.5 min on
1 min rest
20/20/20/20/20 x 2 sets, 2.5 min on (alternated starting hand)
1 min rest
20/20, x 3 sets, 1 min on
30 sec rest
40 swing transfers (80 reps), 2 min. on
20.5 min. total, 600 swings
Total workout 52.5 min. (1280 one hand swings w/16kg, 40.5 min)
Friday, November 2, 2007
I don't claim to be an excellent cook. I cook more than most, but not as much as some! I get better because I practice alot! I consider cooking/food a hobby. I read cookbooks for ideas and inspiration, and I've gotten to the point of rarely using a recipe. As long as I know the technique and the ingredients, I don't need to follow, exactly, measurements.
I don't mind repetition, I guess that's how and why I developed my own style of KB training based on repetition! But, I learn to get good at something by repeating it over and over until it becomes 2nd nature. That's how I cook. I will prepare a meal that I like, at least once a week, until I know it by heart.
So...when I was so lucky to spend time in Fawn Friday's kitchen, a couple of weeks ago, I took notes, came home, and quickly started practicing some new things that I learned. One of her "secrets" was her favorite kitchen tool....the pressure cooker!
I own a pressure cooker, but had never used it! Kind of scary! But, after seeing the advantages of learning to use one, I knew I had to force myself to dig it out (thank God the instruction manuel was inside!) and start cooking!
I started out with her recipe for Pork and Beans. The picture above is my second attempt. Of course it's not exactly the same as Fawn's, but it doesn't have to be, but basically the same.
The first time I tried (last week), I added too much apple cider, used a larger bean, and overcooked it by about 10 min. (which is alot in a pressure cooker), but it still tasted fine, in fact really good, but there was room for improvement. This time I used less cider, used a smaller bean, added more apple and onions and cooked it for a shorter amount of time...all things you learn by praticing. I was 90% satisfied with this version...still room for improvement! But good enough that I'm comfortable.
Next week, Pot Roast in the pressure cooker. I'm committed to using it once a week...how exciting!
Fawn's Pork and Beans with Apples, Onions, and Beets (basically)
Pork shoulder roast (4 lbs)
apple cider (1-2 c.)
red beans (1 1/2 c.)
apples (1-2), lg dice
onions/leek (1-2), lg dice
beets (1-2), lg dice (I didn't use any)
How awesome is it to control the quality of your food by cooking and preparing it yourself? All organic when possible, and fresh!
Home cooking is good!
Thursday, November 1, 2007
600 swings w/12kg
20 2 hand swings, 10L/10R, on hand swings, repeat x 5 (200 reps per set, 5 min sets, 1 min rest) x 3 sets = 18 min.
Clubbells Rockets w/2 10lb's, 30 reps (back and forth) 1 min on 1 min rest x 4 sets = 8 min.
CB swings w/2 10lb's, 24 reps, 1 min on 30 sec. rest, x 4 sets = 6 min.
Total workout 32 min.
I'm diggin' the rockets, my glutes and biceps felt the most work, but the swings just aren't intense enough for me w/10's. I can always increase the weight or increase the length of the set, but I'm not that interested!
I'll learn more CB movements, I've got KB swings, so I'll use the CB's for exercises I can't do with KB's. But I think the CB Rockets will replace KB squats for leg and glute work.
Wednesday, October 31, 2007
Spinach salad w/roasted brussel sprouts, califlower and squash
Sherry vinigrette w/roasted garlic
Pork tenderloin (on top o f veggies)
Veg & Pea soup w/Kale and Roasted chicken
Carrot and Celery stick w/ PNB and Raisins
Life is good, food is good.
Sunday, October 28, 2007
I got up early this morning and started to watch the intructional DVD and Mark coached me on some of the basic moves this afternoon. I only practiced "back and forth" movements, saving the "side to side" stuff for another time, (I had to get to my yoga class!)
I'm not sure how this is going to fit into my training, but I can say that I really worked my glutes...maybe I will get that butt I've always wanted, lol.
I'll play around with it this week.....
Monday, October 22, 2007
Here are the ladies that survived my co-teaching and got a chance to swing "Tracy Reifkind Style"! Fawn can help remind me of their names!
Saturday morning Fawn and I got up extra early and went to the Downtown Farmers Market (pictures coming soon!) and then went over to Gold's Gym to teach a KB class at 9am. Her group of students stayed and watched Fawn and I snatch "I go, you go" style for our Max Vo2 workout, and slipped into the background for a picture! I had great fun sharing my swing combos, and Fawn and I collaborated on a swing/clean/squat combo, just for this group!
We then ran over to The Press Gym to co-teach anther KB class at 11:00! One of my former summer workout buds, Emily Murai, who lives there in MN, showed up for that class and after practicing form with a couple of other students for about an hour, I put her through a 35 min. intense swing combo workout, in which Fawn joined in the last 20 minutes of. Here I am, after over an hour of teaching and swinging, with Emily Murai.
We ate lunch, walked Elsa, took a nap, I got a gun safety lesson from Aaron that evening and then Fawn and I went out to Dinner at The Wood Fire Grill.
Sorry for the fuzzy picture, I didn't have a better one. On our way out to dinner.
Saturday was awesome, life is good in Minnesota. Life is good with the Fridays.
Friday, October 19, 2007
How stinkin' lucky am I? Fawn is a former professional chef! Did I die and go to heaven? Heaven on stinkin earth is Fawn's kitchen! She just "causually" whipped up Salmon cakes with homemade aoili....don't worry, I am taking notes and I can tell already my cooking will change, for the better, spending only one day watching Fawn.
We had the most perfect day! It started out at The Press Gym co-teaching a kettlebell class at 9:00am, then a strong cup of coffee and then a fast, walk around a beautiful lake in Fawn's neighborhood for about 45 min with her sweet dog Elsa. Fawn started lunch, roasting some squashes I had never cooked before ( I will post more pictures when I get home), and she showed me step by step her style of cooking as well as sharing food philosophies. What fun!
Then mid afternoon we went Thrift Store and Vintage Shop shopping, made a couple of purcahses, talked about dinner, stopped at this great specialty grocery for dinner supplies, bought our lottery tickets before heading home to nibble on gourmet cheeses and sip hot rum cider while I got, yet another, cooking lesson and crazy incredible dinner of squash stuffed with salmon, prawns, and chorizo....out comes the homemade aoli....AND....pork roast with red beans, beets, onions, and apple.
Two kettlebell classes tomorrow morning as well as our own Max Vo2 workout...crashing the RKC Sat. night dinner, and then shooting Sunday morning. The fun never stops around here!
Life is so great.