Wednesday, February 28, 2007

440 Snatches

I was looking forward to Monday mornings snatch workout, I knew I felt strong. Here's what I did;

7:30 KB Snatches

Warm up w/26

40 2 hand swings 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers, 1 min on, 1 min. rest x 3 sets = 6 min.

Total warm up 12 min.

Snatch sets w/26

24 snatch, transfers (12 L, 12 R) 1.5 min on, 1 min. rest

10 snatch L, trans, 10 snatch R, trans, repeat (40 snatch total) 1.5 min. on 1 min. rest

12 snach L, trans, 12 snatch R, trans, 1 min. on, 1 min. rest (24 total snatch)

I alternated these three sets in this order x 5. All three sets, in succession, took 7.0 complete, x 5 rotations = 35 min. Set #1, 24 snatches x 5 sets = 120 Set #2, 40 snatches x 5 sets = 200 Set #3 24 snatches x 5 sets = 120 440 snatches in 35 min..

I ended with a repeat of set #1 shortening it to 1 min. = 9 snatch, trans. each side (18 total)x 2 sets, bringing up my snatch total to 476 in 38 min..

I spent about 15-20 min. doing some shoulder re-hab exercises Mark showed me. Stick presses emphasizing the shrug at the top and then pulling my shoulder baldes back and down (see pics) was one of the exercises. I've got to get this shoulder healthy! I've also been going to Bikram yoga more often to open up my chest and get a good stretch in my shoulder.

Monday AM weight 128.6
7:30am KB
5:15 Bikram yoga

Menu (low-calorie day)

coffee w/cream 90 cal.
small apple 80 cal.
oatmeal w/milk 185 cal. (1/2 c. dry oats, 2 cups water, 1/4 c. 2%)
coffee w/cream 45 cal.
small apple 80 cal.
2 green olives 50 cal.
chili pepper soup w/squash and 3oz. chicken 300 cal.
2 triscuts w/guacamole 130 cal.
stew 100 cal.

Total 1060

I made some beef stew w/buffalo meat and I had to taste it for seasoning, so I didn't have it as a "meal", but I had a good taste!

Tuesday AM weight 127.8
11:30am 40 min. walk
7:00pm Bikram yoga


coffee w/cream 90 cal.
buffalo stew w/sauteed red and green cabbage 350 cal.
prunes and almonds 200 cal.
brown sugar candy (piloncillo) 380 cal.! (wow I really blew it on this one)
grapes 240 cal.
Super big broccoli salad w/tuna 520 cal.

Total calories 1700

I walked down to the Mexican Market (about 8 blocks there, 8 blocks back) to pick up some ingredients for my chili pepper soup (tomatillos and black beans) and bought some unrefined sugar candy called piloncilla. It looks like hard cones of brown sugar. It's actually used in place of sugar, but some people (like me) like to eat it as candy.

I've been craving the brown sugar candy from the Vietnamese Market for about 3 weeks now, but I resisted. And as Mark says, "What you resist, persists!". So I bought some and ate it on the way home. I justified it by using the "walk" as compensation for the calories.

I had no idea just how many calories I consumed until I got home and started to research it on the computer for my food journal. Piloncilla has the same calories as pure sugar (because that's what it is, duh!), so I thought I was eating maybe 100-150 cal.. When in fact it was almost 400 cal.! I think I've changed my mind about how much I like it, totally not worth it! I did get an incredible buzz though!

Stick Presses

Mark has me doing these to open up my tight traps.
Sorry for the light, it was a dark rainy day.

Monday, February 26, 2007

No More to Lose

I feel so much better this morning! In fact I feel great! I guess I just needed to get all of that off of my chest.

Anyway, I didn't get much nutrition yesterday, so today, like last week, I'm going to focus on no sugar today. There it is again, my extreme thinking! Let me rephrase that, little sugar today. I've got some good foods to nourish myself with today, and I feel like I deserve it. Yes, I deserve it. That's how I feel!

All of this has lead me to the point of a re-organization of my foods. The dam has broken, and now I rebuild. I'm already thinking of new strategies to even out (balance) my nutrition, therefore evening out emotions, and therefore really settling into maintenance.

Maintenance. That's fianlly where I am. No more to lose.

Just admitting that makes me emotional. It's been a long, hard road. But I did it! I worked my ass off. I faced the truth, took resposibility, changed it, and I won.

I never take it for granted though. I can't. I'll always "fight the fight". But I'm strong. I'm smart. And I have a damn good life!

Sunday, February 25, 2007

Sick of the Guilt

Today is my high calorie day. Every week I struggle with this. Why do I need to let myself eat sugary crap non-stop? Why? I must be getting something out of it, or else I wouldn't do it. I only chose to be out of control, ultimately I can chose to do whatever I want. But I continue to chose to overeat this one day a week.

I seem to struggle with it because it doesn't make sense that I feel like I can control this unhealthy habit 99.9% of the time. Do I need to be perfect (100%)? I struggle with the guilt of liking to overeat. What does that say about me? That I like to stuff myself with food. And who is saying anything about me? Do I care? I am my own worst enemy.

So I ask myself, what am I getting out of this? Food makes me feel good. I love to eat. I love to eat alot of food. Food lures me in, comforts me, warms me and then, bam, hits me with guilt. Makes me feel sick (mentally and physically). But I keep going back for more. It is truly a drug-like experience. But only if I let it be.

I chose to not control it. For one day. Not even for a whole day, just a few hours so I can get my fill, and then be done with it. I have no problem starting over the next day with restricted calories to compensate for the previous day. I have proven this to be true.

Two years of a cheat day, once a week, followed by a semi-fasting day has proven to work for me. I have succeeded at losing weight and bodyfat. I continue to be committed to my diet and workouts everyday. There's nothing to feel guilty about!

For whatever psychological reason this behavior/habit continues I can't keep beating myself up over it. I won't beat myself up over it. I'll judge myself on the results I have acheived, and continue to acheive, and try to focus on things more important. I will continue to work on it, but try to have more compassion for myself, the same kind of compassion I feel for others fighting the "fight". It'll change when it changes.

Sunday AM weight 127.4
8:45 Bikram yoga
6:30 45 min. walk

Menu (high calorie day)

coffee w/cream, cocoa
2 girl scout cookies
2 brownies
peanutbutter/almonds/coconut 1/4 c.
lots of 4 layer chocolate Birthday Cake (today is my oldest son's 25th b-day!)
small bowl of soup

Total calories, I don't know and I don't care!

Tomorrow morning I'm KB snatching first thing. I can't wait!

Right now I'm making some killer beef stock for some french onion soup tomorrow, (no bread for me, but I will have some cheese in top!). I'll also make some stew with buffalo meat. Clean out my fridge and clean out my body!

Today was a great day and it's going to be a great guilt-free week!

Saturday, February 24, 2007

Double KB swings

set #4

7:30 KB double swings

Warm up

40 2 hand swings w 26, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets

40 2 hand swings w/36, 1 min. on, 1 min. rest

40 transfers w/36 1 min. on, 1 min. rest

40 2 hand swings w/36, 1 min. on, 1 min. rest (same as set #1)

20 double swings w/26's 30 sec. on 30 sec. rest

I did each set twice before moving on to the next set. #1, 1,#2, 2,#3, 3,#4, 4, repeat 3 times, and then repeating sets #1-3 again twice each. All eight sets took 13 min. to complete, repeated 3 times, the last sequence taking 12 min. Total time = 13 x 3 + 12 = 48 min.

Total workout time 58 min.

AM weight 128.0
7:30 KB
1:00 45 min. walk


coffee w/cream 90 cal.
oatmeal w/milk 255 cak.
almonds 170 cal.
coffee w/cocoa 30 cal.
lg apple 125 cal.
small broccoli salad w/tuna 250 cal.
chocolate sucker 70 cal.
5 trisuts w/guacamole 250 cal.
chili pepper soup w/kale and spaghetti squash 250 cal.
6oz ribeye steak 300 cal.

Total calories 1790

It's 5:15 and I pretty sure I'm done eating ( I finished my soup and steak at 4:00). I really don't have any calories left so I hope I don't get hungry! I felt strong enough during my KB workout, although Mark asked me if I was tired. I skipped yoga this morning and I felt a little weak, physically, on my walk later in the afternoon, so I ate a little more today, mostly fats, to see if that helps. I'll have a cup of hot tea in about an hour.

Lowfat, Naturally

I'm a calorie counter, no secret! I do not count carbs, sugars or fats. When I put my food together I first chose a vegetable, then protein, then a fat and then a carb. I do not purposely keep my diet low in fats, it just happens naturally because of the foods I chose as my main meals.

For instance, if I chose a salad, I decide the veg combo ( cabbage, carrot, broccoli, etc.) and then I decide the protein, (chicken, pork, hard-boiled egg, tuna, etc.) and then a fat, (dressing w/oil, mayo,) and then if I have room for more calories, a carb, (dried fruit, fresh fruit, sometimes cold pasta, etc.).

If I chose soup, I almost always start with my base veg soup w/onion, carrot, cabbage, celery, kale. I then add my protein, and then a carb ( squash, parsnip, rice, beans, pasta, barley etc.) I don't have much fat in my soup. I rarely use any cheese and other than sauteing my veggies in 1 Tbl. of oil/butter there's no other fat. And since I almost always have soup / salad as my main meals everyday I just don't get alot of fat in my daily calories. (That's another reason why I'm so lean.)

I get fat first thing in the morning in the form of heavy cream in my coffee, 60-90 cal., sometimes I have peanut butter 100 cal., or yogurt 3g of fat = 30 cal.. So if I had to guess how many calories in fat per day, on average, I guess it would be around 400 cal./daily? Not counting high-calorie days, or days I give into mini-binges (like Thurs.!) So that's about 25% of my calories from fats, at the most.

I don't think I'm getting enough!

Since the beginning of the year I've been as tight on my diet as ever. Which is why my weight has dropped from 131 avg. to 127 avg.. But lately I think I've been feeling hungrier. Especially considering my volume of exercise. So after having a mini-binge on Thursday of peanut butter and ice cream (about 1200 calories at 11:30 in the morning) I have to give some thought to adding in more healthy fats, regularly.

So, I'll put more cream in my coffee, more oil in my dressings, and make it a point to have fattier proteins like salmon and beef. How about a big dollop of homemade guacamole on top of my chili pepper soup? Now I won't feel guilty about my peanut butter. Maybe I won't crave it as much by adding in other fats!

Fat is the fuel for my energy. Let's see how it goes!

Guacamole (makes about 1- 1 1/2 c.)

red onion
lime juice
cilantro (optional)
salt & pepper

Large dice avocado (2-3), tomato (1), small dice, red onion (1/4 c.), jalapeno (1). Add crushed garlic (1 clove), chopped cilantro, squeeze lime (1-2) and taste for salt and pepper.

Wednesday AM weight 128.4 ( roasted squash, sweet potato, hard boiled eggs, and more buutternut squash all in one day, not a good combo!)
7:30 KB (short and sweet)


coffee w/cream 75 cal., cocoa 70 cal.
broccoli salad w/grapes, low cal dressing 270 cal.
tuna salad w/mayo 250 cal. (1 can tuna 150 cal. + 1 tbl. mayo 100 cal.)
small veg. soup w/spagetti squash 200 cal.
large cabbage salad w/ curry dressing, pork, and golden raisins 520 cal.
9 hershey kisses 230 cal.

Total calories 1615

Thursday AM weight 127.6
6:30am bikram yoga
7:00pm 50 min. walk


coffee w/cream, 1/2 &1/2, cocoa 210 cal.
apple 120 cal.
3 prunes 60 cal.
peanut butter, 8 Tbls.? 800 cal.
ice cream 400 cal.
broccoli salad w/tuna and grapes 410 cal.

Total calories 2420

I'm so sick of the guilty feelings after eating something I think I shouldn't. It just doesn't seem to make sense. If I'm going to chose to be out of control and keep eating, either I truly need the nutrition of some extra calories or I'm just plain out of control. Accept it, enjoy it, make peace, and get on with it. I hate wasting emotions on this guilt!

Friday AM weight 127.4
8:00 35 min. walk
9:15 bikram yoga

coffee w/cream, cocoa 120 cal.
large apple, 2 dates,2 prunes, 1/2 t. PNB, 140, 80, 40, 15 cal.
soup w/spagetti squash (5 cups of soup, 40oz.) and chicken 450 cal.
decaf coffe w/cream 45 cal,
3 prunes 60 cal.
large cabbage salad w/curry dressing and pork 500 cal.

Total calories 1470

Thursday, February 22, 2007

Arms I would have killed for.

Never in my life did I ever, ever think I could have "arms and shoulders". It has truly been a miracle for this "fat girl"!

Bottoms up Cleans, push press, transfers

Warm up

40 2 hand swings w/26, 1 min. on 1 min. rest x 5 sets = 10 min.

Work sets, 2 min. sets w/26

20 L, 20 R 20 L, 20 R, one hand swings, 2 min. on 1 min. rest x 2 sets = 6 min.

bottom-up clean, clean, clean-push-press, transfer, 8L,8R, 2 min. on 1 min. rest x 5 sets = 15 min. (see video)

8 clean-push-press L, 8 R, 8 L, 8 R, 2 min. on 1 min. rest x 5 sets = 15 min.

10 L bottoms-up cleans, 10 R, 10 L, 10 R, 2 min. on 1 min. rest x 5 sets = 15 min.

Total workout 61 min.

My shoulder has been jacked up all week(the left one). But I still wanted to do a press workout against the advice of Mark of course. So he suggested that if I had to do them to exaggerate the push on the push press to make it a lttle easier on my shoulder.

I did not alternate sets, I did 5 of each before continuing on to the next exercise.

I ended the workout with bottoms-up cleans. In the begining the clean was more of a swing, but in my last sets I used more of a "corkscrew" movement.

Good workout!

Wednesday, February 21, 2007

"Short" and Sweet

I only had time for a very short workout this morning before work. I decided on sets of 2 hand swings, keeping the stroke short, especially as the weight increased.

7:30am KB

Warm up

40 2 hand swing w/26 1 min. om, 1 min. rest, x 5 set = 10 min.

Work sets

20 2 hand swings w/26 = 30 sec., 30 sec. rest

20, 2 hand swings w/36 = 30 sec., 30 sec. rest

20, 2 hand swings w/44 = 30 sec., 30 sec. rest

20 2 hand swings w/52 = 30 sec., 30 sec. rest

I alternated these 4 sets x 6. And I reversed the last 4 sets, to do them backwards ending up with the lightest weight. All 4 sets took 4 min. to complete including rest period x 6 = 24 min.

Total workout 34 min.

Tuesday, February 20, 2007

Making it Harder

Today is Tuesday and I'm still too wiped out to video one of my sets from yesterdays workout! I am digging these deep swings. The funny thing is, when you make it harder (your workout), it's harder!

Here's what I did in Monday;

7:30 KB extended range swings / snatches

Warm up w /26

40 2 hand swings, 1 min. on, 1 min. rest x 4 sets
40 transfers 1 min. on, 1 min. rest x 2 sets

Total warm up 12 min.

Work sets / all reps extended range w/26

one hand swing, snatch, transfer 10L, 10 R, 2 min on 1 min. rest

one hand swing, snatch x 8 L, one hand swing,snatch x 8 R, 1 min. on 1 min. rest

snatch x 10 L, trans., snatch x 10 R, 1 min., on 1 min. rest

I alternated these 3 sets in this order 6 x, all three sets took 7 min. to complete including rest periods. 6 x 7 = 42 min.

Total workout 54 min.

Because I used a deeper reach with all of the reps, the arc was much larger. The first 2 work sets included a swing or a transfer before a snatch, at that point the bell was right there (at the top) and it just floated over. It was much easier on the callouses but it did give me a blister below my left pinkie finger.

I'm very motivated to stay with this type of strength training. I've got the endurance, now it's time to get stronger for the 36!

Monday AM weight 128.4
7:30 KB
7:00pm vinyasa yoga

Menu, low-calorie day

4:30-9:30 coffee w/cream 60 cal.
11:30 coffee w/ 1/2 & 1/2 70 cal.
1:00 pea soup w/smoked turkey and red chard 450 cal.
3:00 1/2c. risotto w/beets, beet greens 150 cal.
5:30 yogurt shake w/mixed berries and fiber 320 cal.

Total calories 1050

Too many carbs and no raw veggies, not a good combination for me. I'm not surprised at what I weighed this morning. I'll try again today!

I made a big pot of pea soup this morning because I had to use up some leftover veggies. Same reason I made risotto. I had some beets for over 2 weeks and I didn't want to waste them. Too bad I didn't make this beet risotto for Valentines day, it's a pretty red color!

Tuesday AM weight127.4
2:00 2.5 mile walk
7:00 Bikram yoga


4:30-9:30 coffee w/cream 60 cal., cocoa, 70 cal.
7:30 roasted veggies, shallots, butternut squash, parsnips, turnips 300 cal.
12:00 cabbage ceasar salad w/egg (1 whole & 2 whites hardboiled) 350 cal.
1:00 6 prunes 120 cal., 1/2 T. PNB 50 cal.
3:00 apple 120 cal.
4:00 chili pepper soup w/chicken and butternut squash 450 cal.

Total calories 1520

I love to get up early and start cooking. I have alot of energy first thing in the morning, the drawback is that freshly cooked food is too much to resist! When the veggies came out of the oven at 7:30 a.m. I had to have some. I estimated the calories high, I think, I mean I hope!

Today is a good day.

Monday, February 19, 2007

Are You Eating Too Much?

It has been my experience that most people, including myself, can deny exactly how many calories they consume in a day. I have been counting calories for over 2 years now so I'm pretty familiar with the calorie content of many foods.

And that's because I'm in the habit of finding out by reading nutritional information all the time. If the info is not on the pkg. I look it up on the internet. I routinely measure and weigh portions. This is all part of educating myself and helps me to make better choices. But every once in a while I think I can fudge the numbers. (no pun intended!) Numbers (true numbers) don't lie.

When someone tells me that they have lowered their calories and they're still not losing weight, the first thing I think (to myself) is that they're still eating too much. Plain and simple. They're still eating too much. Now they might not be doing it on purpose, I'm sure they really believe (hope!) they have cut their calories enough. But if you think you've cut your calories enough and your not losing weight, and you want to lose weight, cut them more! Or go to the doctor and find out if there's something wrong with you medically.

My weight was what I consider too high for most of the week, last week, and I wasn't too happy about it. I knew I was eating more than usual, but it was all good nutritous food so I justified it, that's part of denial. By Sat. I had to admit to myself how I had probably still been eating too much, and I was eating foods that I know cause me to hold more water (carbs) and foods that don't move through me as fast as some other types of food (not enough raw veggies and too many cooked veggies).

So, I took my own advice and meticulously portioned out and journaled more exact calories. I included a raw veggie salad, and miraculously, it worked! My weight reflected the extra effort of being honest, really honest about my food consumption.

Now, I'd like to blame my denial on laziness, but I don't like not taking responsibility for my actions. So I'll call it what it is, it was denial! Not on purpose (that's also part of denial!), but I was clinging to hope! Hope that I wasn't eating more than I was admitting, but I was, and if I wanted to change it, and I did, I had to face the conclusion that I was eating too much!

Saturday AM weight 128.0 (I haven't been this heavy on a Sat. in a long time)
7:30 KB


coffee w/cream 90 cal., cocoa 90 cal.
oatmeal w/milk 290 cal.
cabbage salad w/pork, golden raisins and curry dressing 520 cal. (large salad)
apple 120 cal.
prunes 100 cal.
yogurt shake w/strawberries and fiber 230 cal.
Misc. 100 cal. (2 mint candies and 1 date earlier in the day)

Total calories 1540 (for real!)

Sunday AM weight 126.4
High calorie day
No workouts


chili pepper soup w/chicken and 1/2c. black-eyed peas
ice cream, 1 pint of Hagen Daz, Mayan Chocolate 840 cal.
almond butter
chocolate and walnut cookies

Total calories 2800-3500?

I didn't want to stress about trying to add up calories today I guess I still want to be in a little denial!

I spent the morning/day (5:30-1:00)at the Flea Market and took with me the apples, almonds and prunes. When I got home I had some soup and was planning on going to a yoga class at 3:30. I wasn't going to have a high-calorie day, but it didn't quite work out that way.

When I spotted the pint of ice cream in the freezer and decided to "have a taste", I let myself "lose it" and my all or nothing personality took over. I ended up eating the whole thing along with finishing small container of almond butter (1/4c.). Then I started rummaging through the kitchen, found some cookies and the rest is history. I took a nap and didn't eat anything after 3:30.

Today I get to practice my strength in willpower and take my own advice. I'm determined to keep my calories low, and eat the type of foods I know I need to eat to accomplish my goals. Tomorrow I'll be back on track and feeling good. I am in control.

Saturday, February 17, 2007

VHS swings

More Deep Swings

I didn't get enough yesterday, here's what I did today (video to follow);

8:30 KB 2 hand swings

Warm up w/26

40 2 hand swings 1 min on 1 min. rest x 3 sets
40 2 hand swings, (10 shallow, 10 deep, 10 sh, 10dp) 1 min. on 1 min. rest x 3 sets
Total warm up 12 min.

Work sets w/36

40 2 hand swings, 10 shallow, 10 deep, 10 sh, 10 deep, 1 min. on, rest varied
15 sets

After yesterday's strong WO this WO got really hard. Deep swings are no joke! I found that 1 min. rest between sets was not enough time. The rest period varied beween 1 min. and 1.5 min.. So it took about 35-40 min to complete 15 sets. Since this was an "extra" WO this week I didn't push it.

Total WO time about 50 min.

Deep Swings

I had a great workout Friday morning. Since abandoning my WO the previous afternoon I realized that the best time for me to train is first thing in the morning. I had been trying to go to yoga first, to get that out of the way, but my energy is best spent on what's really important which is my KB workout. I'll try evening yoga classes this next week.

I was reminded of a deep swinging style after reading Geoff Neuperts blog where he describes VHS style (very hard style). I have played around with combinations of alternating shallow/deep swing reps before. Going deep is obviously harder, but I hadn't realized just how efficient I had gotten at my shallow style of swinging.

I added a 1 min. set of deep swings w/26 to my press combos today (10 L, 10 R, 10 L, 10 R) and it surprised me by how hard it was! One min. was enough! Just to compare, I have no trouble swinging shallow (short stroke w/26) for 3 min.. I have also swung for 10 min. straight (w/26) before for multiple sets!

7:30am KB Presses and swings

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 3 sets = 6 min.
40 transfers w/26, 1 min. on 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.

Work sets w/26

12 L, 12 R, clean, press, transfer, 2 min. on 1 min. rest

8 clean press L, 8 clean press R, 1 min. on 1 min. rest

10/10, 10 /10, deep 1 hand swings 1 min. on 1 min. rest

I alternated these 3 sets 5 x. All three sets took 7 min. to complete including rest period x 5 = 35 min., total.

2 sets of bottoms up cleans 40 reps (10 L,10R,10 L,10R) 2 min. on 1 min. rest = 5 min.

Total WO 52 min.

I concentrated on my form while pressing. I'm trying to get away from "push pressing" the 26 so I can get stronger to press the 36. I felt strong and actually felt stronger near the last sets!

AM weight 127.8


4:30-9:30 coffee w/cream, cocoa180 cal.
11:20 grapes 130 cal. (80z.)
11:30 small broccoli/egg salad 220 cal.
3:00 large broccoli/egg salad w/more grapes 400 cal./260 cal.
6:30 chili pepper soup w/kale, squash and chicken (3oz.) 310 cal.

Total cal. 1645

I made an extra large salad and divided it 1/3-2/3 to split it up into 2 meals. Went a little crazy on green grapes today, still wanting to overeat.

Friday was a good day.
1:00 prune/PNB (4) 145 cal.

Thursday, February 15, 2007

Instant Food

It occured to me recently that most people don't want Fast Food, they want "Instant Food". What is instant food? It's food that you don't have to do anything to, except to pay for it or open a package or heat it up.

My older son came home from work one evening and did his usual complaining of "there's nothing to eat in the house". What he meant was there was nothing cooked, portioned, and waiting in the fridge for him. I knew there was plenty of food to fix.

So I offered to put something together quickly for him. I started some pasta water, 5 min. to boil, 8 min. to cook pasta. I added some frozen peas and carrots in the last 1 min. of cooking and then drained it. Added 1 can of tuna, heavy cream and parmesean cheese. Voila! Stovetop tuna casserole. Maybe it took 15 min.. Not exactly gourmet, but good enough for a 24 year-old kid!

He conceded that it was good, but it took too long! I couldn't believe what I was hearing, and that's when I realized that people in this country want their food instantly, and that's a problem. It maybe the problem.

I mentioned in an earlier post that it doesn't seem to be enough for us not to have to grow or kill our own food, but many of us don't even want to prepare it or, God forbid, cook it. We are spoiled rotton, maybe the term should be "spoiled fat". Is it any wonder why this country is having obesity problems?

Even when people decide to diet they look for "easy to open diet food" like energy, power and granola bars, string cheese, high sugar yogurts, bagels, rice cakes, Lean Cuisines, bananas, etc.. No one ever grabs an apple! ( or a couple of prunes w/ PNB!).

A friend of mine recently stated proudly that her kids have never had "instant food". She of course was talking about fast food. I quickly pointed out to her that if her kids have ever eaten a hotdog, they have indeed had instant food! Kids today have hotdogs, bologna, Cheerios, wrapped american cheese, crackers, Cheetos, Cheezits, fruit roll-ups, high sugar drinks (yes, even orange juice). And that's the "healthier" stuff. No one wants to admit to the Hostess cupcakes, fast food (almost everyday for some kids ), pizza, soda etc.. And I have been as guilty as anyone, so I'm not throwing stones!

What I have learned about cooking and preparing my own food for over 2 years now has been completely accidental! I just wanted to lose some weight. And it made sense to me that eating fresh food, controling ingredients and portions would be the best way to do that. What was accidental was how much healthier I am. Not just my weight, but how I feel. Eating what I call "live food" makes you feel alive.

The other accident was how good I've become at cooking and preparing food. Good, fresh food. And fast! Practice, practice, practice. The good thing about practicing cooking is that you get to eat afterwards! I'm always encouraging my friends to cook more of their own food. I've also offered to show many of them how I do it. And I will continue to encourage everyone to consider eating better. Even if that means buying quality ready-made food.

I can't believe how lazy people can be about preparing food now that I've seen the light! I live by a hot dog fast food restaurant ( and I use the word restauant loosely!) and it always amazes me that people won't even microwave their own hotdogs. I mean how long can it take? Stop at the store, buy a pkg. of hotdogs, a pkg. of buns, go home microwave for 30 seconds and that's it! But they would rather pay 4 times as much and add all kinds of other crap and stay fat and unhealthy.

People will wait 30-60 minutes for a pizza to be delivered. They will wait up to 2 hours at popular busy restauants. The time they take driving to, waiting at, and the money for food that is over-processed, and over-flavored (that's another future post!) is ridiculous.

People are always amazed at the fact that I never eat "out". I've only eaten out maybe 4 times in over 2 years, and that's because I was out of town or some other reason out of my control.

My food is no secret. Just look at my food journal and you'll see that my favorite "instant foods" are; apples, grapes, prunes, nuts. But I'm not claiming to be perfect, cookies and ice cream are still on the list too. What are yours? And how can you start to change and make better choices, if you need to, for your family and yourself?

Snatch press combinations

This is how this set would sound in my head:

Start right, snatch, lower, clean, press, snatch. Snatch, lower, clean, press, snatch. Snatch, lower, clean, press, snatch. etc. 6 x total. Trans. snatch L, lower, clean, press, snatch. Snatch, lower, clean, press, snatch. etc. 6 x total.

I actually abandoned this WO. The first time ever, I started and I didn't complete! I had already gone to yoga (6:30 am), went grocery shopping, cooked double batch of chili pepper soup, and then trained and trained with a client at 11:00 - 12:30.

By the time I got home again and started my WO, I couldn't get my head around it and my energy was low from 2 previous short swing WO's on Tues. and Wed.

Tomorrow I'll get up early and really put some energy into it.

AM weight 127.2
6:30 Bikram yoga
11:30 1 mile walk & KB swing with client
1:30 20 min. KB clean, press, snatch combos


4:30-10:30 coffee w/cream 85 cal.
10:30 oatmeal w/milk and sugar 460 cal. (3 serv. + 1/2 c. milk, 1 tbl. sugar)
2:00 chili pepper soup w/kale, squash and 3 oz. chicken 450 cal.
2:30 prunes, almonds 110 cal.
3:00 brownie 300 cal.
3:15 3 crackers 55 cal.
5:30 yogurt shake w/blueberries, strawberries ans 2 tbl. fiber 350 cal.

Total calories 1810

The brownie screwed me! Oh, I mean, I screwed myself with the brownie!

36 With the 36 and More Food

Wednesday I spend the whole day at work, so I pack my entire day's food in the morning (or the night before) to take with me. I did a quick 36 min. swing WO with the 36 early in the morning before I left for the day.

My main meals were a large salad and large serv. of soup. Pretty much my usual fare. I also took a large portion (8oz. = 400 cal.) of grilled salmon (I cooked extra last night) I thought I could eat on it's own or throw in my soup or salad. And because I was drinking a large cup of coffee with cocoa (caffeine and sugar) on my way to work I thought that it should be enough food. But I threw some almond butter (1.5 tbl.) in for a snack and an apple and some prunes, just in case.

I didn't have any trouble resising the free chocolate and othe goodies offered at work because of Valentine's Day, but I did eat every bit of the food I brought with me (total cal. 1775).

AM weight 126.4
7:00am KB swings

Warm up

40 2 hand swings w/26 1 min., on 1 min. rest x 3 sets = 6 min.
40 2 hand swings w/36 1 min. on, 1 min. rest x 3 sets = 6 min.
Total warm up 12 min.

Work sets w/36

5 one hand swings, 2 trans. x 3 L, 5 one hand swings, 2 trans. x3 R = 1 min. on, 1 min. rest
(counting off 5's, see last recorded video)

40 transfers, 1 min. on, 1 min. rest

40 2 hand swings, 1 min on 1 min. rest

I alternated these 3 sets in this order 4 x. All 3 sets took 6 min. to complete, including rest periods, x 4 = 24 min.

Total WO time 36 min.

Wednesday, February 14, 2007

Back to the Beginning

Somehow I got behind in my KB training this week so I'm going to swing the 36 this morning for another short WO. I'll do basically the same as Monday's WO but with the heavier weight I'll modify it slightly.

I taped a video "counting off 5's" w/26. I'll do this set w/36 and combine it with other 1.5 min. sets. It's nice to go back to beginning routines keeping things simple. It still amazes me how you can get so many different routines just with 3 basic swing moves, the 2 hand swing, 1 hand swing and transfers.

Tuesday AM weight 128.4 (4:30am)
Mid morning weight 126.6 17.2% bodyfat (11:30)
6:30am uphill hike w/friend (35 min. up, 25 min. down) 1 hour
7:00pm Bikram yoga heat and humidity, yeah!


4:30-9:30 coffee w/cream 110 cal.
10:30 yogurt shake w/coffee, cocoa, plain full fat yogurt 280 cal.
11:00 almond butter 120 cal.
1:45 8oz grilled salmon 400 cal.
2:00 chili pepper soup w/kale, chicken (3oz.) and black beans 300 cal.
5:30 apple 120 cal., dates 80 cal., prunes w/PNB 90 cal.

Total cal. 1500

I felt great today and I wanted to add that motivation and inspiration is a 2-way street. Thanks to everyone for their positive comments and support.

Tuesday, February 13, 2007

Counting off 5's

Monday Morning Swing

Sometimes I have to remind myself how to best use my workout time. Let's see... Should I go to yoga? That's 1/2 hour travel and 1 1/2 hr class. Or should I swing for 30-40 min.? Zero travel time and working my strength and cardio all at the same time! I'll go for the kettlebells!

7:30 KB swings

Warm up w/26

40 2 hand swings x 3 sets 1 min. on, 1 min. rest = 6 min.

Work sets w/26

9 one hand swings, 2 trans., 9 one hand swings, 2 trans., 9 one hand swings, 1 trans. L
9 one hand swings, 2 trans., 9 one hand swings, 2 trans., 9 one hand swings, 1 trans. R
1.5 min set, 1 min. rest (I call this "counting off 10's" see video)

60 trans. 1.5 min set, 1 min. rest

120 swings, 60 L, 60 R, transferring every 10th rep., 3 min set, 1 min rest

I alternated these 3 sets in this order. All three sets took 9 min. to complete including rest period. 9 min. x 3 = 27 min.

Total workout 33 min.

Taking Stock and Making Stock

I haven't posted my food for a couple of days now, I've been having feelings of confusion and I haven't been able to quite articulate them. It's more difficult to fix it when it's a "mystery".

I found myself eating when I wasn't neccessarily hungry. At first I thought I was craving sugar, so I tried to "fix" that. Then I thought I just wasn't eating enough for my energy output, so I tried to fix that. Then I thought maybe I wasn't eating enough fats, or too many carbs, or too much sugar, or too early in the day, etc., etc..

I finally came to the conclusion of what I was craving. I'm craving overeating! I want to eat alot of food. Not anything in particular, although sweets always top the list, but I want to start eating and not stop. I've not felt like this before. But it fits in with the "emotional stuff" lately. I thought I was over my angst!

I start the day off feeling fine, but then at my first meal and every meal after that I never seem satisfied. I couldn't seem to pay attention to real hunger versus emotional hunger. Anyway, it's been a rough couple of days. I didn't do any real damage (weight wise) it was more about my head.

I don't like to dwell on my struggles. I'm not sure that posting negative feelings are motivating or inspirational. I know what I need to do. I know that I can do what I need to do. So I'll do it. I have to take the choice out of choice.

Anyway, after my cookie binge on Sat. I have been eating more than I normally would, but it's been all good healthy food, just more of it. I love my food! Wow that says it all doesn't it.

I do love food. I love eating it, I love shopping for it, I love working with it and cooking it. It is definitely a creative outlet for me.

Anyway, I'll be finishing my chicken stock this morning, it's been simmering all night. If you have the time, desire, and energy to make your own soups, making your own stock is not only delicious but rewarding. I make 6-8 quarts every 7-10 days. I freeze it in 1 and 2 qt. containers. One quart of stock makes 2-3 serv. of soup, which I usually prepare every other day.

Last year I used low sodium chicken broth (Swansons?), but I started making my own stock on a regular basis this year and haven't used anything but that. And anyone who has had my soup knows how good it is (Brenda if your'e out there please comment!). But the important part is making and preparing your own nutrious, fresh food.

Chicken stock is chicken bones and some vegetables simmered together in a big pot for 4-8 hours. I usually start my stock around 7pm, it comes to a boil around 8pm, I turn it down to a simmer and cook it until Mark gets up, around 3:45,and turns it off. By the time I get up it's cooled off enough to strain. After I strain it I bring it back up to a boil and poach chicken pieces in the hot stock. First I poach breasts and then leg and thigh pieces.

To poach chicken pieces it's important to let the meat come close to room temp. first (1-2 hours). I'm always thinking ahead so I'm used to pulling my meat out of the fridge early. Bring stock or broth to a boil and then turn it off, add breasts(boneless) and put on a tight fitting lid for 20 min., remove chicken. Bring back up to a boil and then add leg/thigh pieces (with bone-in), turn off the heat, put the lid back on for 30-40 min.. I like to then wrap the cooked pieces seprately and freeze to use later. Sometimes I even weigh out portions and dice and sometimes I leave pieces whole, depends on how much time I have. These steps have saved me many times when I needed some protein to add to a salad.

Any good cookbook will tell you how to make stock, but if anyone is interested in how I do it, just ask. The one thing that I would like to add is that I've found that adding chicken feet to the bones makes a huge flavor difference. I get them at Whole foods and at the Mexican Market by my house. Ask for them at the meat counter. I use 2lbs. of feet and 4lbs. of necks, backs and other leftover chicken bones, FYI.

Sat. AM weight126.0
7:30am 40 min. walk
8:45 Bikram yoga


cofffee w/cream, cocoa 245 cal.
oatmeal w/milk 360 cal.
here's where it gets ugly
10 large oatmeal raisin cookies @230 cal. each 2300 cal.!
broccoli salad w/tuna, egg and grapes 450 cal.
ice cream and PNB 800 cal.

Total cal. around 4200

I did manage to stop eating by 6:00, but I could of easily eaten all night. I kept thinking, "it's going to kill me to have to admit this on my blog". Oh well! Bad, bad day.

Sunday AM weight 127.2
7:30 KB 16kg snatch combos
7pm 45 min. walk


coffee w/cream 110 cal.
oatmeal w/milk 400 cal.
almonds 200 cal.
roasted butternut squash 150 cal.
veg soup w/kale, and 4 eggs to thicken soup (2 whole and 2 egg whites) 310 cal.

Total cal. 1170

I was still wanting to eat alot. Normally I would of kept my calories lower, under 1000. I was concentrating on not having any sugar after eating way too much of it the previous day. I did succeed at that!

Monday AM weight 128.0
7:30 am KB swing 35min.
7pm 45 min. walk


coffee w/cream, 1tbl. cocoa 120 cal.
almond butter 120 cal.
fruit 25 cal.
coffee w/1/2 & 1/2 55 cal.
oatmeal w/1/2 &1/2 290 cal.
veg soup w/squash 120 cal.
apple 120 cal.
almonds 100 cal.
prunes (6) 120 cal.
broccoli salad w/tuna and egg whites (3 hard boiled) 335 cal.
red grapes 120 cal.

Total calories 1525

I still felt hungry, I ate alot of food but tried to keep it nutritious. I concentrated on eating more fats today to see if I could satisfy this hunger I have. Still a struggle. Almost feeling down. Almost.

Remind myself how good my life is. My life is good.

Sunday, February 11, 2007

16 kg snatch transfers

I gave myself an extra day to recover from exercising too much on Friday. I still walked (35 min) and went to Bikram yoga on Saturday. Here's Sundays workout:

Warm up w/26

40 2 hand swings 1 min. on, 1 min. rest x 3 sets = 6 min.
40 trans. 1 min. on 1 min, rest x 3 sets = 6 min.
Total warm up 12 min.

Work sets

#1 40 transfers w/36 1 min. on, 1 min. rest

#2 20 swing, snatch, trans. w/26, `1 min on, 1 min. rest

#3 18 snatch, trans. w/36, 1.5 min. on, 1 min. rest (see video)

#4 40 transfers w/36, 1 min. on, 1 min. rest (same as set #1)

#5 15 snatch L, trans., 15 snatch R w/26, 1 min. on, 1 min. rest

I alternated these 5 sets 4 x in this order. All 5 sets took 9.5 min. to complete x 4 = 38 min. total

80 trans. w/36 2 min. on 2 min. rest x 3 sets = 10 min.

Total workout = 60 min.

Last time I snatched the 36 I felt that the force of the weight on the descent was a little too heavy for me, not to mention the size of the bigger handle definitely made it more difficult. So I'll do my 36lb. snatches with a neg press for a while until I get a little bit stronger. When switching back to the 26 for my other snatch sets the weight flew up!

I ended the WO with 2 min. sets of transfers w/36 just to get a little more time in. I think I'll swing the 26 tomorrow for 2-3 min combination sets. I had a really bad food day yesterday (Sat.) and I feel like I still need to work it out. ( mentally and physically)

Saturday, February 10, 2007

Oatmeal and Coffee w/cocoa

When first I started my blog I was going through a pretty serious sugar addiction. I had been eating sugar before my workouts trading off the "icky" feelings for the "wired" feeling. What finally broke me of that habit was getting sick over the holidays (I can't believe it took getting sick!) and that screwed up my schedule of training and eating and seemed to have stopped the cycle of sugar addiction.

When I was writing about it, struggling with it, someone named Marty suggested that I eat some good carbs before my workout for energy instead of sugar. So I revisited this suggestion and realized that I was trying too hard to keep my carbs low, which in turn causes me to crave sugar, so I added oatmeal as my morning meal. I don't always eat it before my workout, but it is usually my first meal.

I've tried it many different ways, with brown sugar, white sugar (1 tsp. per serv.), dried fruit, fresh fruit, whole milk, 2%, 1/2 & 1/2, cream, etc.. And depending on what my day's calories look like determines how it is prepared. (Lately I've been using 2 serv. old fashioned oats, 2tsp. white sugar, 1/4c. 2% milk = 290 cal.) I love the warm, slightly sweet, creamy texture of this meal but it wasn't filling enough. I was left wanting more!

So I decided to increase my servings to 3 for a total of 330 calories of oatmeal. I'm making it with extra water (3 cups) and adding only 2 tsp. white sugar. Yum! Boy does that hit the spot! An extra serving of oats is better than alot of other 110 cal. choices I could make and it doesn't leave me looking for more food.

The other morning ritual I have is my coffee. I wake up around 4am and start right away with my 1st cup w/2 tsp. cream (35-45cal.). over the next few hours I have another 1-1 1/2 cup w/ another 2 tsp. cream. Around mid morning I make a fresh pot of coffee and, again depending on what my days calories look like, I use 1-2 tbl. of cocoa powder in 1-2 cups of coffee (35-40 cal. per tbl.) I'm trying to cut down on this habit because I think I want to control my sugar intake more. And I phrase it that way because I know I can if I really want to! So I'll take responsibilty for it. ( As I sit here blogging I'm sucking down a cup right now!)

Friday AM weight 126.6
6:30 am Vinyasa yoga
10:00 1 mile walk and KB swinging w/client
12:00 2.5 mile walk

Friday menu

coffee w/cream 85 cal. cocoa 70 cal.
oatmeal w/milk and sugar 290 cal. (2serv.)
apple 120 cal.
prune, PNB (8) 360 cal.
ceasar salad w/cabbage, celery, white beans (1/2c.), and chicken (3oz.) 410 cal.
ham and pea soup w/kale and butternut squash 350 cal.
1c. red grapes, 1/2 small pear 100 cal.

Total calories 1785

I felt hungry all day, finished all of my food by 4:30. I had a hard KB workout yesterday and overtrained today (by mistake, sort of). I'm having to look inside deeply to come to my senses and conclusions about food and other emotions. I'm working it out though!

Life is good.

Thursday, February 8, 2007

Clean, Press, Squat

This video was recorded 2 hours after my actual workout, that's why I look and move like I'm exhausted (I am!) In this workout I kicked my own ass! Here's what I did:

9:30 KB clean, press, squat
Warm up sets w/26

40 2 hand swings 1 min. on 1 mni. rest x 3 sets = 6 min.
40 transfers 1 min. on 1 min. rest x 3 sets = 6 min.

Total warm up 12 min.

Work sets w/26

8 clean, press, squat L, trans., 8 clean, press, squat, R 2 min. on 1 min. rest
(the video shows 1/2 of this set)

16 clean, press, trans., 1 min. on 1 min. rest

18 clean, press, squat, trans., 2 min. on, 1 min. off

16 clean, press, trans. 1 min. on 1 min. rest (same as set #2)

All 4 of these sets took 10 min. to complete (rest included) in this order repeated 4 x = 40 min. total

20, one hand swing, clean, press, trans., 2 min. on 1 min off x 2 sets = 5 min.

Total workout time 57 min.
My shoulder feels great today, and my presses felt stronger than ever. I really like adding the squats into my workouts and will keep them included with my presses on Thursdays. My shoulders got such a great workout they feel like they're on "lock down" right now, cool!

I went to Vinyasa yoga yesterday morning apprehensively because of my shoulder. The injury became the worst after overdoing it in a power yoga class, specifically in the "high plank to low plank" move. Guess what the featured move was? Yep, "high plank to low plank"! So I very slowly and very carefully got a chance to pratice that move correctly over and over. It acted as rehab that way. I got up this morning and didn't notice any pain at all in my shoulder. Same with my workout, it didn't bother me at all. Still cautious though.

AM weight 126.0

Thurs. menu

coffee w/cream 85 cal., cocoa 40 cal.
oatmeal w/1/4 c. 1/2 & 1/2, 2 tsp. sugar 320 cal.
apple 120 cal.
coffee w/ 1/2 &1/2 70 cal.
pea soup w/ham, squash and leftover roasted veggies 350 cal.
prunes, PNB, (4) 180 cal.
apple 120 cal.
almonds (5) 50 cal.
salmon, 10oz. 500 cal.
small ceaser cabbage and celery salad w/ 2tsp. parm cheese. 200 cal.

Total calories 1835

I weighed light this morning so I could afford a few more calories today. I chose to use those cals. on my salmon. Everything I ate today was good, clean and nutritious, I'll be curious to see how that affects my weight tomorrow.

Today was a great day.

Lucky Girl

I never considered myself a "lucky person". I never win drawings of any kind, I never find money on the ground, and I wasn't born with the genetics to eat anything I want to. Mark and I have had to work hard for everything that we have. We won't have any inheritence coming to us, we don't play the Lotto and last time I checked no one is handing us any free money!

But when I start to think about all the things I don't have, I have to admit to myself all the things I do have. And the luckiest thing that has ever happened to me has been being married to Mark! He has saved me. He takes care of me. He is the smartest, most responsible, most honorable person I know. Not to mention the hardest working.

Because of his hard work I'm lucky enough to have the time and money to go to a yoga class, take an hour long walks, shop and cook for my family and do many other things that I love. He has afforded me the luxury to be very selfish. He has always loved me, accepted and respected me. He has always seen my potential and believed in me. And I'm so lucky to be sharing this part of our lives together.

We originally met at Gold's Gym in San Jose 20 years ago. He was training proffesional bodybuilder Scott Wilson at the time. I thought he was a geek. I never knew him as a gymnast or cyclist or marathoner, but I have known him as a bodybuilder and powerlifter both as a competitor and coach. And although during our relationship I have "lifted weights" and did a little powerlifting, kettlebells have brought us back together in a way I thought we never would connect again. (especially after spending a decade of my life so overweight)

I have been lucky enough to have had to listen to his conversations with training partners, read articles that he has written about training, and been witness to his constant research over the years. He has knowingly and unknowingly shared his knowledge with me. And somewhere in the back of my brain I must of been paying attention! Even just this morning I was reading his latest post on his blog I felt so proud of his obvious dedication to his training and his life as an athlete. The same dedication that he has shown me, the luckiest girl in the world, for the past 20 years.

Tuesday AM weight 127.4
3:30 Bikram yoga
6-7:00 KB swings at Girya


4:30-9:30am coffee w/cream 85 cal.
8:30-9:30 roasted veg/fruit, rutabaga. parsnips, shallots, apple 1/2 pear 550 cal.
1:30 yogurt shake w/fiber, blueberries and strawberries 400 cal.
prunes (4) 80 cal.
5:30 broccoli salad w/tuna 250 cal.
apple 120 cal.
prunes (3) 60 cal.
candy, 1 sm. candy cane, 2 jelly type candies 150 cal.

Total calories 1575

After yoga at 5:00pm I was heading up to Girya in Palo Alto and still felt hungry, not hungry but unsatisfied. I remembered I had a candy cane in my purse along with 2 small Sunkist candies leftover from the holidays and I ate them looking for some sort of satisfaction. I felt like pulling over somewhere for some more serious candy, like M&M's and had to talk myself out of it. I was definately in the mood for a mini binge. When I got to Girya I found some prunes, lucky me, my favorite and managed to only eat 3. I did alittle swinging with my client and forgot about food.

Wednesday AM weight 126.8
6:30 Vinyasa yoga (great class)


coffee w/cream, cocoa 200 cal.
9:30 1 hard boiled egg 70 cal.
1:00 broccoli salad w/dried cranberries, tuna and egg white salad 400 cal.
1:15 1/3 of the veg and pea w/ham soup I brought for dinner 100 cal.
4:00 apple 100 cal.
5:30 ham and yellow pea soup w/kale and squash 300 cal.
3 small tootsie rolls 100 cal.

Total calories 1270

Tuesday, February 6, 2007

Me and my Jeans

I've been asked a few times why I do my training in my jeans. It started at the beginning of my weight loss.

I didn't want to spend another dime on clothes and at the time I owned very little clothing. Finding clothes in those sizes that make you feel good are few and far between, not to mention expensive. It's really not the clothes that you don't feel good in, it's your own body! Anyway, I had told myself that I wasn't going to buy anything new until the old clothes were literally falling off of me! So I had to do all my exercising in my jeans, I owned 2 pairs.

I also only had one pair of tennis shoes that had seen better days. Everyday I went out for my walk in my jeans and old tennis shoes. It wasn't about looking cute (or trying to) it was about getting the job done.

I didn't buy a new pair of pants until the first 45 lb. weight loss. The funny thing was I hadn't realized how tight my size 22/24 jeans were until I lost about 20 lbs., and that's when they fit so much better! When I finally bought some new clothes I was in a size 14/16. And I wore those clothes until they were literally falling off of me! The next size for me was 10 and then 6.

I remember going to the mall wearing a size 10. I felt like I fit in for the first time. I felt invisible in a different way. Like I didn't stick out. When you're fat, you feel invisible in another way. Like no one cares about you, you're not important, you're dismissed.

Anyway, the jeans thing just stuck. My training and exercise has never been about wearing the latest "work out gear", and it wasn't about a fancy gym. In fact I purposely tape the videos for my blog "as I am". Most of the time I barely get my teeth brushed much less blow dry my hair or put on make-up. That's the same reason most of them (99%) also are taped in our garage gym.

Get the job done! Doesn't matter what you wear or where you are, all you need is your kettlebell.

Tuesday, Cook and Clean (my kitchen not KB's!)

Today is Tues. and I decided to take the morning off from yoga (I'll go this afternoon) and clean up the veggies in my fridge. I hate letting anything go bad so I cooked and prepped food for today and the next few days. I started early (7:00am) so of course I started eating early! Here's a list of the veggies I used up:

1 lg. onion
1 lb. shallots
5 parsnips
1 lg. rutabaga
5 stalks celery
5 carrots
1 bunch kale
1 lb. broccoli
1/2 head red cabbage
1 lg. butternut squash
2 pears
1 apple
2 heads of garlic
1/2 parsley

I started some ham and pea soup with onoin, carrot, celery, and parsley. Near the end (30 min. left to cook) I added the stems of the kale (chopped). And when the soup was done cooking I added the kale leaves, roughly chopped, to the soup, shut it off and put the lid on tight for 30 min.

After getting the soup going I roasted the lg butternut squash (cut in half) along with 2 pears and 1 apple (also cut in half, cut side down on lightly oiled pan) on the same roasting sheet. The squash took about 50 min. @ 375, I removed the apple and pears after about 30 min.

On another sheet pan I tossed 1 rutabaga, 5 parsnips and 1 lb of shallots along and a handful of garlic cloves peeled, with olive oil and a good amount of salt & pepper , then roasted them along with the others on another rack in the oven. (375 temp) All veggies were cut in a lg dice about the same size (the rutabaga and parsnips first were peeled). I also cut the top off of another head of garlic and roasted along with everything else, I like to use it in soups and salad dressings.

When all that was done, the soup simmering away, the veggies roasting in the oven, I went ahead and prepped my broccoli salad ingredients, and tuna salad, enough for 3 salads. Broccoli, red cabbage, carrot. I'll make the dressing and cut the red onion as I need it.

So now I have 3 quarts of ham and pea soup, broccoli salad for 3 days, squash and pears to make soup and, before I ate them for breakfast, I could of used the roasted veggies (parsnips, rutabaga, shallots and garlic) as a side dish or tossed them with spinach or sun dried tomato pasta (mostly for color), olive oil, parm cheese or goat cheese, for a super yummy dinner. I ate the roasted apple!

Roasted Butternut Squash Soup w/ Pear

1 lg. butternut squash
2 pears (I used anjou)
chicken broth
2 tbl. heavy cream, opptional
S & P

Cut the squash and pears in half and place them cut side down on a lightly oiled sheet pan. Don't worry about the seeds or the cores you can remove them afterwards. You might choose to peel the pears first (I don't). Bake in an oven set at 375, 25-35 min. for the pears, and 40-50 min. for the squash. Time is estimated, just pierce with a knife to make sure that they are soft and cooked though. You may also want to throw some lg garlic cloves (lightly oiled) on the same pan if you want to add in that flavor.

Let everything cool 10-15 min. Scoop the seeds out of the squash, the squash out of it's skin, and the cores out of the pear (do not use the skin if it's still on). Put squash and pear into a food processer or blender along with enough chicken broth to get the consistency you like (1/4 cup to 1/2 c.). Taste for salt & pepper and reheat gently. Add heavy cream if you want to.

You can garnish this soup with chopped crystalized ginger or roast an extra pear, peeled, cut it lengthwise into thin slices and fan it out placing it on top of the soup. Enjoy!

Monday, February 5, 2007

20 kg two arm swings and transfers

Finally, a Heavy Sweaty Workout!

10:00 KB

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 3 sets = 6 min
40 trans. w/26, 1 min. on, 1 min. rest x 3 set = 6 min.

Total warm up 12 min.

Work sets

#1 w/36
60 trans., 1.5 min on 1 min. rest

#2 w/36
10 L, 10 R 1 hand swings, transfering on the 10th rep x 3 repeats (60 reps total) 1.5 min. on 1 min. rest

#3 w/44
1 two hand swing, 1 trans L, 1 trans. R, 1 2 hand swing 1 trans. R, 1 trans. L x 12 = 1 min. on 1 min. rest ( I call these "roundabouts") see video to come.

I alternated these 3 sets in this order 5 times. All three sets took 7 min. x 5 = 35 min.

I then repeated set #2, then #1 for an additional 5 min.

40 bottoms up cleans (20 L, 20 R) = 5 min.

Total WO time 57 min.

Monday menu
AM weight 128.0
7:00 45 min. walk

4-8:30 coffee w/cream 85 cal.
9:30 coffee/cocoa 60 cal.
12:30 kale, parsnip,and squash soup w/pot roast 450 cal.
2:30 prunes (5) 100 cal.
2:45 apple 120 cal. (I weighed it! 8oz.)
5:45 cabbage salad w/raisins, curry dressing and chinese pork 3.5oz. 450 cal.
8:00 tea w/honey 20 cal.

Total calories 1285

Sunday was my high calorie day, but I kept the calories around 2500 instead of 3500! I ended up eating 800 cal. worth of almonds yesterday, unplanned, and would not chose to use quite so many cal. on that choice in the future. I was at the Flea Market all day and across from me were people selling fresh nuts by the pound. I finally gave in and bought the smallest bag, 4oz. and ate them all. I did not feel good about that because I wasn't all that hungry, but felt like I couldn't stop as I watched them dissappear one by one. Definitely disappointed in myself about that.

Monday was a great day, a happy day!


After reflecting on my last post, (sorry to get all emotional!) I thought about a few more things related to my feelings about food. I had been thinking along the lines of the loving, comforting feelings and not the painful feelings. It reminds about the fine line between love and hate.

Since hurting my shoulder Mark's been trying to get me to let him work on it (my shoulder). I have been resisting because it hurts when he works on it. I finally asked him, "how can so much pain be helpful?". And his reply was,"I'm not putting pain in, I'm taking pain out!" Wow! Now it's starting to make sense!

When I eat, I thought it made me feel love, comfort, acceptance, etc., but I also feel as if I'm taking the pain (the emotional pain) away. When in fact I create more pain and that's what I'm left with.

I don't come from a "huggy" family. My family never hugs eachother or when we do (when it's forced upon us) it's obviously uncomfortable. Mark comes from a very "huggy" family, and one of the gifts he has given me is to turn me into a "huggy person". I love to hug! Sometimes I need to hug! But it doesnt always come naturally.

Hugs can be nothing more than a way to greet someone openly. But more recently, I've seen that hugs can also be a way to release pain. A co-worker of mine was having an emotional moment when she experienced a hard time on her diet. Since I could be completely sympathetic I reached out to her and gave her a big hug. A long, tight hug. I really wanted to help her release some of her pain I knew she was feeling.

Is that what we look for when we need a hug? A way to release our pain. Do we use food to feel as if we are releasing our pain? Just a thought.

Looking for Love

I can say, "I have issues with food". Or I can say," I have issues that I solve with food". Or I can say," I have issues that I feel I solve with food". What are my true issues? I have a good idea of what they are, I always have, but being aware of them is not the same as overcoming them. Will I ever overcome them, do I need to?

For a long time I thought that being aware of my emotional damage made me conscious and responsible for my actions. But I still allowed myself to react in a physically damaging way. I excused the importance of making bad desisions by thinking, "well, I know I'm overeating, and I take responsibility for that" pretending that put me in control, when in fact I was choosing to be out of control and it was my emotional damage that I let take the lead. For me I was overeating, but replace the word overeat for whatever your "issue" is and it still works out the same.

So what was I looking for? Am I still looking for "it"? What need did I fill? Or thought I was filling? Do I still have that "need"? Whatever a persons "issue" is does it come down to love? And what is the definition of love? Of course it's different for everyone, so I can only speak for myself.

When I put food in my mouth, I think it makes me feel good. I feel comfort, I feel safe, I feel "taken care of", I think I feel love. Wow! That's alot of feelings. But now I see that it's a "love / hate relationship". The "love" only lasts for a very short time, and the "hate" hangs around. (Literally if you're fat!)

I recently became most aware of this over the holiday season. It was during one of my See's candy binges. I put a piece of chocolate in my mouth, and I felt it delivered exactly what I was expecting it to, warmth, comfort, good feelings (love?). What I didn't expect was the reality of it only lasting 3 seconds. Three seconds! And I spent the rest of the day feeling like crap!

How many times do we do something we know we shouldn't, thinking it's going to make us feel good only to suffer the consequences? It doesn't even have to be related to food.

This feeling of betrayal, was I betrayed by the food or by myself? I call this "looking for love in all the wrong places!" I went looking for love, and instead I ended up with bad feelings of guilt, failure, and weakness. Boy, all of that in a little piece of candy.

So, now that I'm aware of this behavior am I cured? Hell no! I still ate a pint of ice cream last night, but I do it less and less. I am able to get through my week without fooling myself by thinking 3 seconds of that kind of "love" is going to make my life better. But I'm still working on it. I might have to work on it for the rest of my life. That's O.K. What does it all mean?

Of course it always comes down to choice. Whether we are looking for love, comfort, safety, to be accepted, to be respected, etc., in any of our behaviors do we find it by overeating (food), over exercising, over spending (money), drinking, doing drugs, bad relationships, affairs, etc.. Really ask yourself if you're making your life better or worse? Choose to make it better!

Look for love in making good choices. The good choices make us stronger and smarter not only for ourselves but for our family and friends. And isn't that where love is? In our family and friends? Not in a piece of chocolate.

Food and exercise journal for 2/2, 2/3, 2/4

Friday AM weight 126.8
7pm 45 min walk


coffee w/cream, cocoa, 265 cal.
soup w/kale squash, pot roast 350 cal.
oatmeak w/milk and sugar 300 cal.
almonds, dates 300 cal.
apple 120 cal.
pear 300 cal.

Total calories 1615

I still find myself in denial sometimes. For example, I bought these huge pears, I knew they were large but didn't want to weigh them in hopes of denying exactly how many calories they probably had. I finally had to face it, so I weighed one. Guess how much it weighed? 16 oz.! Yep, one whole pound of pear! 300 cal! I went back and changed my calorie count in my journal from 120 cal. to 300! Next I'll have to bring myself to weigh my apples!

Saturday AM weight 126.6
7:30 walk 40 min.
8:45 Bikram yoga
11:30 KB snatch, trans. WO

coffee w/cream, cocoa 205 cal.
prune, PNB, triscut (2 each) 120 cal.
apple 120 cal.
grapes 50 cal/
oatmeal w/milk and sugar 285 cal.
prune, PNB, triscut (3 each) 180 cal.
pork tenderloin 200 cal.
corn bread 180 cal.
kale soup w/squash, beets and bacon (large serving) 500 cal.

Total calories 1835

I taught a cooking class this afternoon, so I was able to eat the fruits of my labor! I had a hard time not cheating today, normally it's my cheat day. But I'm trying to change how and when I choose a high calorie day. I had to talk myself out of buying candy at the store, it really took alot of will power but I succeeded and I'm glad. I really don't want to give into it and I try to remind myself what really is going to make me happy and make my life better!

Sunday AM weight 126.8
no exercise

Menu (high calorie day)

coffee w/ cream 60 cal.
prune, PNB, triscut (6 each) 240 cal.
apple 120 cal.
almonds 4oz. 800 cal!
grapes 150 cal.
pork tenderloin 200 cal.
kale soup w/parsnips and squash 250 cal.
ice cream 800 cal.

Total calories 2650

So, no cookies on my high calorie day, but I did let my ice cream serving get out of control. I felt full afterwards but not "icky". I'm getting closer, but still working on it.

Life is good, and I choose to make it better everyday.

Saturday, February 3, 2007

Snatch transfers

I'm still nursing my shoulder. I wanted to stay away from any presses or heavy 2 handed swings. By the time I started my KB's (11:30) I had already been on a walk and went to a yoga class. I decided to do 2 min. sets in a steady rhythmic pace with easy movements but long. Here's what I did:

11:30 KB swing, snatch, neg press, trans.

Warm up

40 2 hand swings 1 min on 1 min rest x 3 sets
10 L, 10 R, repeat 1 hand swings (40 reps total) 1 min on 1 min rest x 3 sets
Total warm up 12 min.

Work sets

1 swing L, 1 trans, 1 swing R, 1 trans, 1 snatch L, neg press, 1 trans, 1 snatch R neg press, 1 trans, repeat 8 x = 2 min. on 1 min rest

1 snatch, neg press L, trans, 1 snatch, neg press R, trans, repeat 12 x = 2 min on 1 min rest

I alternated these 2 sets 3 times each = 18 min.

My shoulder was feeling decent so I decided to make it a little harder and get my heartrate up:

5 snatch L, 5 snatch R, repeat = 1 min on 1 min rest (10 snatches each side w/4 trans) x 5 sets = 10 min.

I then repeated sets #1 & #2 three times each (again) 18 min.
Total WO 58 min.
The video shows part of set #1 combo, then part of set #2 combo.

Thursday, February 1, 2007

Lateral swing, Squat combos

11:30 KB

My shoulder blade is pretty screwed up so I'm limited to mostly one hand swings. Didn't want to go heavy at all just needed to train smart and heal. Here's what I did:

Warm up sets

40 2 hand swings w/26 1 min. on 1 min rest x 3 sets
10 L, 10 R x 2 (40reps total) 1 hand swings w/26 1 min. on 1 min. rest x 3 sets
Total warm up 12 min.

Work sets

10 L, 10 R one hand swings x 3 (60 reps total) 1.5 min. on 1 min. rest

4, 1 one hand swing, 1 clean, squat, 1 lateral swing L, repeat R, 1 .0 min on 1 min. rest (see 1st part of video)

1 swing, clean squat, lateral trans. x 8, 1 min. on 1 min. rest (see last part of video)

I alterneted these 3 sets x 6 = 39.0 min total

Total WO time 51.0 min

Food Journal

O.K. food journaling on my blog once a week is not going to work for me. Even though I write it down ( I try to keep a running total throughout the day) everyday on paper there's something about re-writing it again. It gives me an opportunity to reflect and re-evaluate.

Alot of times going over it a second time I think about what I was feeling during the day not just the weights and measurements of food. I'm reminded of my mood, maybe struggles or victories and it prepares me for the next day.

I've noticed that I've forgotten some of those details and I didn't realize that I still needed that second reminder. So here's the last few days:

Thurs. 2/1
AM weight 126.6
6:30 Bikram yoga
11:30 KB lateral swings, squats
7:00 40 min walk


4:30-9:30 coffee w/cream, 10:00 coffee w/cocoa 205 cal.
10:15 small pear 80 cal. 2 PNB, 2 prune 80 cal.
10:45 oatmeal w/ 1/2c. 2% milk 155 cal.
1:00 soup w/kale, butternut squash and leftover pot roast (3oz.) 400 cal.
3:00 3 ginger candies 60 cal., 1/4 c. ice cream 85 cal. (totally not worth it!) and 2 PNB, prune 80 cal.
5:45 cabbage salad w/curry dressing (made with yogurt) and chinese marinated pork (4oz) 400 cal.
6:00 5 prunes 100 cal.

Total calories 1715 ( oh yeah I forgot, 1 roasted pear 80 cal.)

Wed 1/31
AM weight 127.6
6:30 vinyasa yoga


coffee w/cream 85 cal.
oatmeal w/milk 1/4 c. and sugar (2tsp.)305
coffee w/cream and cocoa 135 cal.
pea soup w/ham, chicken, kale , and butternut squash 400 cal.
small broccoli salad w/tuna and red grapes 360 cal.
6 prune and PNB throughout the day 220 cal.

Total cal. 1505

Tuesday 1/30
AM weight 129.2
7:30am KB
3:30 bikram yoga


coffee w/ cream, cocoa 165 cal.
pea soup w/ham and extra veggies 400 cal.
yogurt shake w/blueberries ans fiber 350 cal.
1 PNB prune 50 cal.
broccoli salad w/grapes and tuna 320 cal.
lg apple 120 cal.

Total cal. 1445

Monday 1/29
AM weight 128.4
6:30 power yoga
4:30 45 min. walk (3 miles)


coffee w/cream, cocoa 185 cal.
4 prunes w/PNB (1/2 t. each) 160 cal.
pea soup w/ham and extra veggies 300 cal.
yogurt shake w/blueberries, strawberries and fiber 350 cal.
6oz meatloaf (made w/ground buffalo, pork, oatmeal, egg, ketchup and S&P) 300 cal.
roasted butternut squash 80 cal.
mashed potatoes 100 cal.
misc. 100 cal.

Total calories 1595

The Unexpected

I was at my yoga studio the other day talking with a woman familiar with my story of weight loss and kettlebells. She was complimenting me on my success and mentioned it another woman there. This other woman was amazed to hear that I used to weigh 250 lbs. and she asked me an interesting question. She asked me "What was the most surprising thing about losing that much weight?". I found this question a little confusing and I had to think about it. Hmmm. Was I surprised by anything? My answer was, "I wasn't expecting to be so healthy".

Now that I put some more thought into that question, some of the most amazing things about this weight loss journey for me were the unexpected. I was expecting to lose weight and be a smaller, thinner person, but becoming healthy, becoming fit and naturally changing my lifestyle, I wasn't expecting to have those things happen to me.

I just wanted to continue to eat alot of food! And, as I've mentioned before, eating vegetables allowed me to do that. Eating vegetables changed how I feel from the inside out both physically and mentally. Not only does my body feel good, but when I'm standing at the checkout counter and my cart is loaded with 90% fresh food, and then I look around me and see most other people with their pre-packaged, over-processed, over-flavored, over-salted dead food, it makes me feel smart, confident, and in control.

And then, enter the kettlebell. I remember thinking that my "tank top days" were over! That's why they make clothes with sleeves! I knew having "toned arms" at my age and having been so overweight was asking for too much, and I was fine with that (part of taking responsibility for screwing up for so long!). I'm still shocked at the tone and definition I have in my arms! When I see other people killing themselves by trying to jog, or spending hours on cardio equipment, I can't help but think "you need to swing kettlebells!"

Fresh food and kettlebell training are permanent changes to my life. How much I eat, or how much I train may change, but those things have to be part of my life, for the rest of my life. That's a true lifestyle change!