Friday, August 31, 2007

Just Snatches....almost

I'm leaving for Denver for a couple of days, so I've got alot of things on my mind. First, get the workout in, keep it simple. Here's what I did this morning,

7:00 KB snatches

Warm up, 40 2 hand swings w/12kg x 5 sets, 10 min.

Work sets

15/15 snatches w/ 12kg, 1 min. on
1 min. rest
12/12 snatches w/16kg (fast), 1 min. on,
1 min. rest,
12/12 w/16kg (slow, hold at top), 1.5 min. on.
1 min. rest

I alternated these three sets in this order 6 times. All three took 6,5 min. to complete x 6 = 39 min. total. 468 snatches

1 swing L, 2 hnd trans, 2 hnd swing, 2hnd trans, swing R, 2 hnd trans, 2 hnd siwng, 2 hnd trans., repeat 10x w/16kg (80 reps), 2 min. on 1 min. rest x 5 sets = 15 min.

This combination is a little complicated, I wish I had time to tape it, because it's fun...maybe when I get back! It' s the best of both worlds...1 hand swings and 2 hand swings!

Total workout time 64 min.

I went a little long because I won't touch a kettlebell until Monday.

Have an outrageous, wonderful, weekend!

Thursday, August 30, 2007

Shredded Beet and Carrot salad w/ Spicy Ginger Dressing

This was a practically a regular in last summers daily menu. Last year I used red and golden beets. This is the first time this year that I've made it ( lunch #2), and I had forgotten how good it is.

Shredded; beets, beet greens (or spinach), carrots

Diced; jalapeno, pineapple, dates

Optional; sliced green onion, cilantro, grilled chicken or prawns



shallot 1/4 c. chopped

ginger, 2 Tbl.

garlic, 1 clove

rice vinegar, 1/4 c.

soy sauce, 1 tbl.

toasted sesame oil, 1/2t.

tobasco, to taste (I use Sirachi, chinese hot sauce)

olive oil, 1/2 c.

Toasted sesame oil is a very strong flavor, I, personally, never use a recipe that calls for more than 1/2 t..

If you think you don't like a particular vegetable, based on a childhood memory or even something crazier than that, like never tying it because it just didn't "sound good", GET OVER IT! Don't discriminate! Grow up, and try everything. I can't tell you how many times I took a salad to work and let a friend try it because it "looked so good", only for them to be surprised by a vegetable they thought they didn't like, for instance, radishes, bell pepper, beets, onions, etc.

Vegetables are good. Vegetables are life. Life is good.

Wednesday, August 29, 2007

Tracy's All Day Lunch #2

Wednesdays are my, 12 hour away from home, make sure and have all my with me food days! Here's what I packed this morning; (clockwise, bottom picture)

raw beet and carrot salad w/pineapple, dates, and spicy ginger dressing 400 cal.
pea/veg soup w/smoked turkey 350 cal.
extra spinach for soup 0 cal.
Peets coffe w/cream 40 cal.
lemon wedges for soup and water 0 cal.
steel cut oats w/sugar and 1/2 cup lowfat milk 250 cal.
crenshaw melon w/procuitto & 1 pear 210 cal.
Prawns for beet salad (small container) 200 cal.

Total calories 1450

Add morning coffee w/cream 80 cal. = 1530 calories

Most of this lunch was packed the night before with the acception of the oats and prawns that I prepared this morning @ 5:30am.

I'm going to Denver this weekend, for my mother's wedding, so I'll miss Saturday's workout, instead I did Thursday's press/squat, this morning @ 6:00am, so I could get to work by 8:30. I'll do my slow snatch w/16kg early Friday morning and still try to make it to Santa Cruz!

Wednesday KB 6:00am

Warm up

40 2 hand swings w/12kg, 1 min. on, 1 min. rest x 4 = 8 min.

Work sets

dbl swing, dbl clean press w/ 2 12kg's x 10, 1 min on., 1 min rest

40 2 hand swings w/20 kg, 1 min, on 1 min, rest

I alternated these 2 sets in this order 5 x each (10 sets) = 20 min.

repeat #1
dbl swing, sbl clean, press, w/2 12kg's x 10, 1 min on, 1 min. rest

2 hand swing, 2 hand catch, squat w/20kg x 10, 1 min. on 1 min. rest

I alternated these 2 sets in this order 5 x each (10 sets) = 20 min.

15/15 bottoms up cleans x 3 sets = 6 min.

total workout 54 min.

Tuesday, August 28, 2007

Beet Greens

Once I found out that you could eat the stems of the beet greens, I never waste them. Here is a fast saute, used as a side dish, that I love with seared scallops, even hailbut would be nice. I don't cook seafood as often as I should, because I believe you should cook it the same day, and because I do so many things in advance it doesn't always work out for me. ( That's the only reason)

I always keep bacon in my freezer, portioned in 2 slice pkgs. it's easy to chop when frozen and I use it mostly that way for pasta dishes especially spaghetti carbonara.

Beet Green Saute w/bacon (or stir fry?)

In skillet cook,

2 slices bacon (chopped)

until almost crisp and remove from pan. Pour off all but 2 t. bacon fat, return to heat and add

chopped beet green stems ( I slice them on a diagonal)

Stir to coat with fat and cook for 5-7 min., add salt and pepper at this point, (cautiously they really take in salt, especially the leaves). At any point you just scoop one out to see if it's tender. Once tender add,

sliced beet greens

The greens will wilt quickly, about 1 min. Add back in chopped bacon toss and serve.


Pasta with Beet Greens and Bacon

Boil your choice of pasta according to package, (I had orrechietti). while pasta is cooking, prepare greens as directed above. When Pasta is done, drain and toss with sauteed greens adding a little olive oil or pasta water as needed.

I didn't have any Parmesean, but it's totally appropriate here, or I would add a protein like chicken or any leftover seafood, if I had any from the day before that need to be eaten.

Next, Raw Beet and Carrot salad w/ Spicy Ginger dressing. I gotta use up those beets!

Because I Had the Thyme

Until I have time to write a whole post about one of my favorite meals, my "soup meal", here's my version of split pea soup.

I grew some herbs last year, but this year I didn't take the time, not even to grow basil, so when I put out the money to buy them (fresh herbs), I like to use them up! So, I had some fresh thyme, and since I make my split pea soup with water, I don't have to use my precious home made stock, I picked up a package of peas and a smoked turkey thigh at Whole Foods (only about $5.00 for a ton of meat!), and I almost always have the rest of the ingredients on hand so it's been one of my staple soups since the beginning.

I had beet greens that needed to be used up so I cut them across the width into strips, and when the soup was done I stirred them in after the heat was turned off, they wilt as easily as spinach, (another veg you could add).

Tracy's Smoked Turkey Thigh and Pea Soup with Beet Greens

Heat in lg soup pot,
olive oil (2 tbl.)

Add, diced
onion (2)
carrot (2)
celery (2-3)
cook for 5-8 min. ,

add minced or chopped
garlic (4-5 cloves)

cook additional 1-2 min., add 6-8 cups water and
16oz. pkg yellow peas
lg. smoked turkey thigh
thyme (whole sprigs, sm bunch)
parsley (chopped rough about 2 tbl.)

Bring to a boil and then turn down to a simmer, cover and cook for 1 1/2 hours or until peas are soft. Add salt and plenty of pepper to season. Serve with lemon wedges.

Optional, stir in beet greens after heat is turned off.

I froze 1/2 of this soup, the rest is portioned out for lunches. I like to mix 1/2 pea soup with 1/2 veg soup for a thinner soup and more veggies!

More beet and beet green recipes and pics to come.

Life is good, fresh food is good.

It's Not What You Think....It's What You Do

How many thoughts run through our heads each day...each hour....each minute...each second??? We think about alot of stuff, lol. Some things good , some things bad, some things freaky, what does it mean? Controlling your thoughts isn't important, besides that fact that you can't, controlling what you do is what's important.

I shared my "binge" thoughts the other day because it was just about what went throught my head, no big deal. Those kind of thoughts are same kind of thoughts when faced with any kind of struggle...the "angel" and the "devil" if you will. For me, those thoughts (binge thoughts) happen less and less, but more importantly is how I act, or don't act on them. When I have compulsive thoughts, it seems the next step is to act on them. It's easy to forget that although I may not be able to control what I'm thinking, I surely can control what I do.

Maybe I should think about how amusing those thoughts are, instead of taking them so seriously! Laugh about them. Life can be funny.

Monday, August 27, 2007

Max Vo2, 42 sets + 880 swings

Sets of 8 per cycle
336 reps

Misc. warm up, swings, snatches 5 min.

Max Vo2

8 snatch L, 15 sec. on

15 sec. rest
8 snatch R, 15 sec. on
15 sec rest
42 sets (21 each side) = 21 min.

The rest of the workout w 16kg;

80 2 hand swings, 2 min. on

1 min rest
20 trans, 10 L/10 R/10 L/10 R. 1 hand swing, 20 trans, (80 reps) 2 min. on,

1 min. rest

Each set took 3 min. total to complete, alternating them backa nd forth x 11 sets = 33 min., 80 reps per set = 880

Total workout 58 min.


Saturday KB 16kg snatch

Warm up misc. 2 hand, 1 hand & snatches w/12kg 4 min.

Work sets

#1 20 snatch, transfer w/16kg, 1.5 min. on

1 min. rest
#2 40 2 hand swings w/16kg, 1 min. on
1 min. rest
#3 20 snatch transfer w/16kg, 1.5 min on (same as #1)
1 min. rest
#4 40 2 hand swings w/20kg, 1 min. on
1 min. rest

All 4 sets took 9 min. to complete. I rotated all 4 in this order 4 x 9 = 36 min.

Total workout 40 min.

Saturday, August 25, 2007

Is It Soup, or Is It Stew?

Here are the basic ingredients for my base soup; (from top left, this is a small batch)

cabbage, 1/2 head
onion, sm
garlic (herbs if I have them, fresh or dried)
carrot, 2
celery, 2-3 stalks
kale, 1/2 bunch, stems seperated and included
stock, only 2 cups ( I use home made)

Here are the prepped ingredients. The second picture is what goes into the saute pan first, carrot, onion, cabbage, kale stems, celery.

Saute in 1-2 tbl. olive oil for 5-10 min. You can see the bottom of the pan where the veggies start to carmelize, this is when I add the garlic and any herbs I might be using, (garlic is pictured in the pan at the lower right corner). Continue cooking for 2 min., and then add;

chopped kale leaves and stock. De-glaze the bottom of the pan (with stock), turn down to low and partially cover for 15 min.

This is why I call it stew, because there's more veggies than stock!

I have to go do my Saturday snatch workout in 10 min., but I can elaborate more about my soup/stew meal, and how I vary it on another post.

But this is the basic veg base soup for which I assemble many other additions and change the protein/carb ingredients based on what I have in my fridge, or my nutritional needs, on any day. This is 1/2 a recipe, I usually double this, but I made it, and took pictures early Friday morning, before I went to the beach. It took about 35 min. to prep and cook.

PS When I posted my lunch the other day, I added 1/2 cup balck beans (canned), and a grilled chicken thigh (cut up), to one serving of this basic recipe.

Friday, August 24, 2007

Tracy's Beach Food

Here's what I took to eat at the beach today, starting at top left;

4oz red flame grapes (60 cal.)
salad w/grilled corn, zucchini, eggplant, chicken (4oz) 400 cal. (leftovers)
cherry tomatoes w/ red wine vinegar/olive oil dressing (to toss w/grilled salad ingred.) 150 cal.
Peet's coffee w/cream 40 cal.
2 Tbl. PNB, 2 Tbl. raisins 270 cal.
celery 0 cal.

Total calories 920

I started my day with the usual coffee & cream, 80 cal., dinner was veg stew w/beef 300 cal., + chocolate sucker 70 cal.

Total calories 1370

I had a mini binge yesterday.....more ice cream. It's been a while since I felt that way...???? I should of started to journal my feelings, instead of losing control, but it wasn't too bad, this is what happened;

I had finished my KB workout and it was late, about 2:30. I think I had already worked myself into anxiousness about how late it was because I wasn't "starving" or anything. I started out with some yogurt because I didn't have anything pre-made (first mistake) and I thought I'd curb my hunger (looking back it was my anxiety that I neded to curb) with that first, and then make a salad. That's what I did, I made a salad with lots of tomatoes, spinach, black beans and chicken, it's now 3:30pm.

I boned some chicken thighs earlier and I had to grill them..chicken thighs are so juicy!...I also picked up some short ribs that I had put in the oven around 3:00. All of a sudden, it seemed, I had to eat meat! Alot of meat. So I ate 3 ribs....not alot of meat, kind of fatty, but good. I then moved on to the chicken thighs and ended up eating 2 large ones. At that point the conversation in my head, went like this; (4:00pm)

"Well that didn't go as planned. You probably blew it, what are you going to do for dinner? I'm sure you've used up your calories and you haven't even eaten any more veggies. Well you already blew it, you might as well have some ice cream. Oh good, there's only 1/2 pint left, let's see, if you mix some yogurt into it and add some pistachios, it'll be more to eat and not so bad....(I ate the ice cream, here's what happened next)....OK, that wasn't enough, maybe I can eat Mark's ice cream and he won't notice I've finished mine".....I ate 1/2 pint of Mark's ice cream....and then went, frantically, looking through all the "usual" hidding places for ANYTHING sweet....there's gotta be some cookies, somewhere (nope), OK, found some jelly beans....damn, only a handful.

Here's where it gets really ugly, THE PLAN;

"That's it, I'm going to the India Bakery, yes...I haven't been forever, (I deserve it) that's where I'll go. And I'll tell Mark I'm going to the store. I'll buy a whole pound! (of pastry) I might as well, why not, I already feel bad, so what's the difference? No...that's being really bad, don't do'll make you feel like know it will. I know....I'll go to Trader Joes, I have to get some kind of cookie, and they have those trail mix cookies...let's see, hmmnn, a whole bag has about 1800 calories, are you really willing to do that, eat a whole bag? Why not? Might as well. I can feel them in my mouth right now...soft and chewy, sweet and nutty. As soon as I get there I can rip the package open and eat them while I shop for the rest of the groceries! Yes! Cookies! Here's your chance, you already blew it. You can be eating cookies in 15 min. Maybe you should go to the India Bakery, and then to Trader Joes, now's your chance, or forget it!"

At this point, I walk into the bedroom, where Mark is watching TV, and confess to him that I'm in the middle of an all out binge. I had to tell him beause I knew he could help talk some sense into me! And he did. I told him my plans to buy cookies, he told me to calm down, I wasn't going anywhere! I laid down, took a nap, I let it pass. A little late, but better late than never. (4:30pm)

I started all over today. I spent the morning in Santa Cruz, walked on the beach, got my feet wet, it was a perfect day...a most perfect day. Life is still good.

Thursday, August 23, 2007

clean press squat combinations

1:00 KB

Warm up

40 2 hand swings w/12kg,
1 min. on, 1 min. rest x 3 sets = 6 min.
16 swing, clean, press, transfer (8 each side), 2 min. on, 1 min rest x 1 set = 3 min.
total 9 min.

Work sets (video demos 1/2 of all four)

swing, clean, press, transfer x 8, w/16kg (4 each side) w/ 16kg,
1 min on.
1 min rest
double clean, press, x 10, w/2 12kg's
, 1 min. on,
1 min rest
2 hand swing, catch, squat,x 10, w/16kg
, 1 min on,
1 min. rest
double clean, squat, x 10,
1 min on.
1 min. rest

I alternated these 4 sets in this order 5 times. All four sets took 8 min. to complete x 5 = 40 min.

double clean, press x 10, 45 sec. on, 45 sec. rest x 4 sets = 6 min.

15/15/15/15 bottoms up swings x 2 sets = 7 min.

Total workout 60 min.

Thursday AM weight 129.2
2:30pm weight 128.4 19% BF

I added a pinch of cayenne pepper to my Tracybar today, life is good.

Wednesday, August 22, 2007

Tracy's All Day Lunch

I was leaving for a 11 hour work day this morning with all of my day's food already prepped and packaged, so I clicked a few quick pictures of how and what I eat.

The top picture was everything sealed and ready to go, and then I took the lids off to show the contents. The bottom picture shows, from top left;

thermos of Peet's coffee (2 tsp. cream) 40 cal.
spinach w/tuna and dressing 300 cal.
tomatoes (4), for spinach and tuna salad, 80 cal.
veg stew w/black beans (1c., 140 cal.), & chicken (4oz, 200 cal.) divided into 2 containers
yogurt (3/4c. full fat banana 150 cal, 3/4c. nonfat 90 cal) 240 cal.
tbl. fiber (for yogurt) 20 cal.
3 stalks celery, 1 carrot 45 cal.
1 tbl PNB, 2 tbl. raisins 170 cal.

Total calories 1235

Add 60 cal. for morning cream and 100 cal. for 3 "nips" candies, total 1395.

A little low, but the night before I ate 1 pint of goats milk ice cream (700 cal) and jelly beans (300 cal.) at 6:30. In additon to eating a ton of stinkin fruit for the past 4 days, the figs and grapes have been out of control, in a good way, but still too much. Today was a NO FRUIT DAY!

Biggest lesson I seem to have to re-learn over and over....if you buy it, you'll eat don't buy it! Tomorrow is a flea market day, I swear I'm only going to buy 1 lb. of grapes....I swear.

Life is good.

Tuesday, August 21, 2007

My Motivation

I think I've already written about this subject before, but since I continue to grow (personally) I become more clear about my motivation, and it changes, and keeps changing, in fact it gets stronger.

Mark and I had a conversation about my last post on motivation and he offered this phrase, "actively creating". I had to write that down, because it's so right on about what's going on with me. My motivation is not only about my diet and exercise, but creating a good life. In fact, the good life comes first, the diet and exercise enhance my good life, because I feel good from the inside out, and from the outside, in!

Mark talked about how people go into the gym and think, "I want that body", he is, of course, describing that body as the one everyone supposedly wants, lean and muscular. And then he said, "I don't want that body, I want to be the kind of person that has that body". Exactly.

I want to be the kind of person that you know, by looking at me, that I take care of myself. That I'm smart and hard working. That I don't take good health for granted. That I feel happy and so very lucky to have a great life.....and I'm willing to share that!

When I look in the mirror I see a body, and a person I like. Is my body perfect? Hell no, but it's perfect for me. I like the body I've created so much I want it to be and get better, and I know it can! How exciting is that? My motivation is excitement! The excitement I feel everyday when I make good choices toward my ultimate goal, long term joy about my life.

Did my motivation start this way? Kind of. I realized one day that I was happy....and I wanted more...I wanted to be around a long time and to feel better and good about myself. I knew I could do it and my motivation came from proving to others that I knew how to, and that I was capable of do it...and that I could do it better than anyone I guess my ego was involved!

The challenge to prove others wrong about me. Wrong about the judgements placed on me because I was fat. Some of them were right (judgements), of course, like being a little self destructive, lacking impulse control, chosing to be out of touch with my body, but those things were such a small part of who I was. And, sometimes now, still a small part, a very small, practically nonexistent part (LOL).

So my motivation came from happiness and appreciation, and I ended up with more happiness and more appreciation! Sometimes motivation came from fear, the fear of losing it all, but I know better now! All I have to do is eat good food, move my body, swing a kettlebell, be a nice person, be a giving person, be a happy person, and I can do that!

You Can Lead A Horse to Water....

No one knows how true this phrase is more than I do. For my whole life I had weight issues and before this recent weight loss, I had spent the last decade, close to or, over 100 lbs. overweight. During the last 20 years I probably spent 16 years of it overweight to some degree, all the while being married to an incredible "personal trainer". (For those of you familiar with Mark, you know he's more than your average personal trainer. In fact I refer to him as more of a "strength coach")

In fact, the very day I entered into the infamous "bet" (weight loss bet with coworkers), one of my friends said, "Hey, it's no fair, you're married to a personal trainer!", and I said, sarcastically "Oh yeah, that's really helped me so far, right?"

Let me tell you, there's hardly anything more embarrassing than being married to a personal trainer, owning a gym (World Gym, Campbell), and being so overweight and out of shape. I always hid myself and avoided meeting Mark's friends and clients. So, with a wealth of knowledge, expertise, experience and willingness to help, in my own home 24/7, it still wasn't enough without my own motivation.'s the million dollar answer. Not the question, the question is free! How do I get motivation? The worth a million!

I don't have the answer. Is inspiration and motivation the same? Or do you need inspiration first? It's different for everybody. I can tell you what motivates me now, and I can even try to describe what it was that inspired my motivation that started this last, and final, wonderful journey to health and fitness. But my answer is not, or may not be, an answer for you.

What I do know is, that everything anybody needs to succeed in losing weight, gaining health, getting or keeping fitness is available to them. Everything. Know that.

It's up to you to drink.

Life is good. Drink it up.

Monday, August 20, 2007

max vo2 37 sets

the last few minutes

tracys snatch technique from the side view, as requested.

1:15 KB

misc. warm up 8 min. w/12kg

Max Vo2 15 sec. on, 8 reps L, 15 sec rest, 15 sec on, 8 reps R, 15 sec rest
x 38 sets = 19 min. (12kg)

Work sets

#1 w/12kg
10 swings L, 8 snatch trans, 10 swing R,
repeat, 2 min. on
1 min. rest (40 swings/16 snatch/16 trans)

#2 w/16kg
10 swings L, 8 snatch trans, 10 swing R,
1 min on
1 min rest
10 swing R, 8 snatch trans, 10 swing L, 1 min. on
1 min rest

I alternated these two (actually 3) sets 4 x adding one more set of #1 to the end. Both sets took 7 min. to complete x 4 = 28 min + 3 min. = 31 min.

Total workout 58 min.

Sunday, August 19, 2007

Veggie Prep

Today I came home from the Flea Market, my arms heavy with bags of fresh organic fruits and veggies, and although taking the time to wash everything and put it away was the last thing I wanted to do, it had to be done. It took me about an hour to clean and package everything worth it! (picture was taken after cleaning)

The pictures above are less than 1/2 of the fruits and veggies we'll eat for the week, as a matter of fact the zucchini flowers and 1/2 of the eggplant is already gone, and there was originally twice as many figs that never made it home! Here's a list of what I bought;

2 bunches celery (1$ ea)
3 bundles zucchini flowers (1$ ea)
4 baskets figs (2$ ea)
heirloom tomatoes ($.75/lb.)
2 bundles spinach (1$ ea)
1 bundle beets (1$ ea)
kale (1$)
2 lbs. grapes (1$ per lb.)
jalapeno peppers (.50$)
cilantro (.50$)
6 sm. eggplant (.75$ lb.)
2 grapefruit (1$)
plums (1$)

total $ 28

In additon to all of this food I'll need at least 2-3 heads of cabbage, plenty of carrots, broccoli, mushrooms, onions (green too), squash, bell pepper, garlic, parsley, and probably more spinach, at least!

I wash all of my greens at one time. I fill an extra large bowl with cold water and then seperate the leaves from the stems, I throw away the spinach stems, but wash and cook the beet and kale stems, and submerge the leaves in the water and then lift them out into a large colander to wait for the second washing. I take the gritty/ dirty water out to my garden and water my container's a drag (literally) carrying the dang large bowl, but sometimes I just hate wasting good water! I wash them a second time...let them sit in a colander while I do other things...and then scatter them on a large, towel lined sheet pan to dry a little before I wrap them up in that same towel and put in a plastic bag, then the fridge. Greens will last for a week if you prep them this way! So it's convenient to get in the habit of buying and washing all at once.

It's also worth mentioning that you can "save" wilty greens by prepping them this way, and bring them back to life.

I hadn't bought beets in months, with so many other foods available they just never made the "cut", but the bunches had huge greens attached and I couldn't resist. Last year I made a raw beet and carrot salad w/ginger dressing, so I'll have to make that again. I also remember coming across an apple vinegrette salad dressing recipe, so I'll probably roast 2 of the beets and make an apple/beet/fennel salad, just a thought, (that means I'll have to pick up a bulb of fennel!). Some of the beet greens will make it into the first salad and the rest will be sauteed.

I've been addicted to grapes, same as last year, but I only bought a couple of melons at the beginning of the season. I haven't had any peaches, or nectarines, and only a few plums. There is so much ripe and ready fruits!!!! Figs just made their second showing and at 2$ a basket I just can't resist. Thank God I don't bake anymore, or a fig galette would be in the oven right now!

I've been re-inspired lately to expand my food experience, so hopefully more pictures and recipe ideas to come.

Life is good.......fresh fruits and vegetables are life!

Saturday, August 18, 2007

16 kg snatch ladders with holds

6:30am KB

Warm up / 12kg

40 2 hand swings
1 min on., 1 min rest
10/10/10/10 1 hand swings, 1 min. on 1 min rest

4 sets total (2 ea) = 8 min.

Work sets / snatch ladders

(going up, video shows set #4 w/16kg)
1 snatch, 2 trans., 2 snatch, 2 trans., 3 snatch, 2 trans., 4 snatch, 2 trans., 5 snatch, 1 trans., repeat on othe side, 2 min. on 1 min. rest

#2 (going down)
5 snatch, 2 trans., 4 snatch, 2 trans., 3 snatch, 2 trans., 2 snatch, 2 trans., 1 snatch, 1 trans., repeat other side, 2 min. on 1 min. rest

I did the first to sets w/12kg and then switched to the 16kg for an additional 4 sets each, for a total of 10 sets. Both sets/rest, took 6 min to complete x 5 rotations = 30 min.

20/20 1 hand swings w/16kg x 5 sets = 10 min.

Total workout 48 min.

Short rest periods really make a difference! I took an extra minute between sets to tape the video and, man, it was much easier than the previous sets! I could've easily have done twice as many sets if I would've taken an equal amount of rest, so I haven't decided which is more important....slower/stronger/longer, or faster/more intense/shorter??? The beauty of KB's, again. versatility!

Thursday, August 16, 2007

Double cleans, double squats (double workout, Wed. & Thurs.)

Thursday 11:45 KB

Warm up

5 sets, 1 min. on, 1 min. rest, swing combos w/12kg = 10 min. ( 2 hand & 1 hand)

Work sets

10 double clean, press, 10 dbl cl squat, 1.5 min on 1 min. rest

5 dbl cl press, 5 dbl cl squat, 45 sec. on 45 sec rest

I alternated these 2 sets 4 x. both sets took 4 min. to complete x 4 = 16 min.

I'm desprately fighting a summer cold and set #1 was just too much, so I dropped it down to set #2 (video shows my workout at this point). I was strong enough to do the 10 dbl. clean, presses, and I was strong enough to squat, it was holding the bells in the clean position during the squats that got me!

4 sets of #2 = 6 min.

8 bottoms up clean, clean press L, 8 bu cl, cl pr R w/one 12kg, 2 min. on 1 min. rest x 4 sets = 12 min.

5 sets of misc. swings w/ one 12kg (same as warm up) 1 min. on 1 min. rest = 10 min.

Total workout 52 min.

Thursday AM weight 128.8
11:45 KB
7:00 yoga


coffee w/cream 80 cal.
10:00 1 lb grapes 240 cal.
1:30 3 lg celery stalks, 2 tbl PNB, 1/4 c. raisins 330 cal.
2:00 yogurt w/fiber 200 cal.
3:45 sandwich, 1 bread, pesto, lg tomato, sprouts, 2 oz. chicken 300 cal.
4:00 1 lb grapes, 3 oz. cheese 540 cal.

Total calories 1890

I knew when I bought the stinkin grapes at the Flea Market this morning that I would eat them all, I just didn't know I would eat them all in one day! Oh well, they're gone now, yum, yum

Wednesday 7:00am 30 min KB

80 2 hand swings w/12kg, 2 min. on, 1 min. rest
40 2 hand swings w/16kg, 1 min. on, 1 min. rest
20 2 hand siwngs w/20kg, 30 sec. on, 30 sec. rest

I alternated these 3 sets 5 x. All three sets took 6 min. to complete x 5 = 30 min. total.

Wednesday AM weight 129.2
6:45 KB


coffee w/cream 80 cal.
11:00 spinach salad w/fresh tomatoes, tuna and anchovy/lemon dressing 500 cal.
1:00 10 small plums 300 cal. (30 cal. ea?)
3:00 yogurt / fiber 210 cal.
5:45 veg soup w/black beans and squash 250 cal.
6:00 3 small Hershey chocs. w/2t. PNB, raisins 200 cal.

Total calories 1540

A co-worker brought in free plums from their tree. My 2 weakness, free food and fresh home grown food, lol. I had to eat them!

Life is good.

Food First

Over the past few years I have talked with countless people about weight loss. Those who have witnessed my transformation personally know how I did it, but are still amazed at how I look, and others who had never met me, once they hear my story, want to know how I did it, because they can't believe how good I look! My muscle tone and shape create my "look" and is a direct result of my kettlebell training. But before my KB training can show, I had to reduce the size and leaness of my body, and that comes from my food.

People that I talk with still want to hear a "magical cure". They skip over what I have to say about diet, for the most part, because they already know they eat like crap, and think that kettlebells are the secret. And although I credit kettlebell training as a miracle, the miracle started with me, and how I took responsibility over the foods I ate.

You have to get your food in order first. This is my absolute belief. My diet, the foods I eat and how I eat are responsible for the size of my body. The food I eat is responsible for the health of my body. The food I eat is 1/2 responsible for the leaness of my body, if I didn't have my food in order first, I could never see the muscle tone that my style of KB training gives me.

If you are overweight, whether it's 5lbs or 100lbs., you are eating too much. You are also, more than likely, eating to much of the wrong foods. But you already know that. So what are the wrong foods? You already know, but here's a reminder;

Instant foods.....period.

If you are relying on ready made foods, and that can be restaurant food, (not just fast food ) or packaged foods like frozen diet dinners and even "power bars", you might not ever break the cycle of eating foods that will keep you overweight or unhealthy. Why not?

Because ready made foods, instant foods, are over-flavored. They are over-flavored with salt and sugar, yes, and sugar, and therefore wreck your tastebuds! Most people would be surprised to know that the ready-made roasted chickens that you buy at Costco, and even good grocery stores are "brined" first in a solution of salt and sugar! Instant and ready-made foods also have preservatives, fake fats and fake sugars, and who knows what else! Good, healthy food will always be less appealing to you as long as you keep these over-flavored foods in your diet.

But before I go into all of this, the point of this post, originally, is a reminder that everyone can start to change the size of their body, right now, right this minute, by changing the foods they eat. And if you cannot (or will not) change the foods you eat, eat less....throw the last few bites away, consistently.

You can never swing a kettlebell and still get thin. You can swing a kettlebell and still stay fat. When it comes to health and weight loss, it starts with food first.

I wrote a post about my thoughts on "Instant Food", February 15, 2007, check it out!

Wednesday, August 15, 2007


How did I ever live without yogurt? I love my "yogurt meal". A "yogurt meal" is not one of those measley little 90 calories, 6 oz. containers of non fat nothingness, who can be satified with that? Yogurt is like ice cream to me, in fact I would rather have yogurt than ice cream!

I mix full fat yogurt (200-220 cal. per cup), usually maple (Brown Cow) or banana/vanilla (Trader Joes) with plain nonfat yogurt (Fage brand from Whole Foods, 120 cal. per cup) at a 1 to 1 ratio. Sometimes the "former fat girl" wants to eat alot, and so 1 full cup of each provides alot of volume @ only around 350 calories! When I'm adjusting calories to fit into my daily allotment, one half or 3/4 of that size serving is still very satisfying for me.

And like ice cream, it's not as fun with out all the "goodies" you can add to it. Here are some of my favorites;

crushed triscut crackers ( 3-5, 60-100 cal.)
diced prunes ( 3, 60 cal.)
sliced almonds ( 2 tbl. 90 cal.)
toasted coconut (45-90 cal.)
honey (45 cal.)
instant espresso powder

I usually add a pinch of kosher salt to these additions. First of all , I love salty/sweet flavor combinations, but I find that the addition of a pinch of salt gives the yogurt more of a "cheesy" taste and feel.

Fresh fruit, of course (40-80 cal.), can be a s simple as blueberries or strawberries, but I've also diced an apple and added a spoonful of honey and a pinch of cinnamon. I've never tried melon, but even grapes would be fun! A sliced peach and a pinch of nutmeg...maybe?

And the best part? Practically no prep time...just measure it out! Even though I'm in the habit of cooking and prepping all of my food, everyday, sometimes I'm tired, or time is short, so this has become, pratically, a daily addition to my menu. And although I get alot of natural fiber, because of the veggies, in my diet, I almost always add 2 tbl. of psyllium , so it also takes the place of oatmeal. ( I have been known to add 1 cup of yogurt to my steel cut oats, however! Still only around 350 cals. for over 2 cups volume of food!)

Yogurt is good!

I took the time to average out my weight for the last 4 weeks. Highest to lowest and then the average,


132.0-127.2, average 130.2 lbs.


131.0-125.8, average 129.4 lbs.


129.6-126.8, average 128.3 lbs.


131.4-127.0, average 129.0 lbs.

My body fat stays between 17.8% and 19.0%.

I basically eat three to four 350-550 calorie meals per day, with a high calorie day (3000) followed by a low calorie day (1000) once a week.

I always train KB's 3 x a week sometimes adding a 4th (30 min.) workout.

I've been able to get to yoga 3 x a week.

I still walk for 50-60 min. 3-4 x a week. ( I would walk everyday if I could!)

Life is good.

Monday, August 13, 2007

50 sets of snatches, 50 sets of swings.

The Last five minutes of a 50 set MVo2 snatch workout.

Since 50 sets of the max vo2 snatch workout wasnt enough, Tracy decided to do 50 sets of darc swings right after the snatches. ok,......

1:00 KB 15 sec sets

Misc warm up 10 min.

7 snatch L, 15 sec rest, 7 snatch R, 15 sec rest

8 snatch L, 15 sec rest, 8 snatch R, 15 sec rest

Alternating for 50 sets total = 25 min.

3 min rest

10 transfers w/ 20kg, 15 sec rest x 50 sets = 25 min.

Total workout 60 min.

After burning out last week doing 9 reps per 15 sec w/ 12kg and a Max V02 workout w/16kg, I'm concentrating on heavy swings to train for the SSST w/16kg. Saturdays I'll continue to do long slow snatch sets w/16kg, but no fast snatches w/16kg.

I alternated 7 reps and 8 reps for this workout (that's why I was counting them). 7 reps are too easy, although my form is best, and 8 reps for 50 sets might have been too hard, maybe I should of started out with all 8 reps and then down to 7 if I needed to. Oh well, next time!

Doing My Best

Here it is, 3 weeks since I've posted the details of my food and weight. And, although I know what I've been going through, mentally, I can't really find a way to express it. But I've decided to sit down this morning and start to try and reflect. At least I'll try my best!

I still keep my food journal everyday. I don't find myself snacking in between meals. I'm able to eat smaller portions and be satisfied, in fact I prefer it most times. I don't have the desire to over-exercise as much as I used to. I'm not afraid to eat out, although (IMO), I never have a reason to. I've realized that I'm taking responsiblity in my choices, about food and eating, in different ways.

Although my food journal is not as detailed about my food as it used to be, it has become more detailed about my life, like I thought it might, it's become more of a personal journal. It's a place that I write down inspirational thoughts as well as weight and calories. Somedays, however, I don't journal every morsel that goes into my mouth, but I generalize. It's still an important part of staying in touch with my food choices.

My daily menu is 99% of the time the same, 1 raw salad meal (this can include fresh fruit), 1 cooked veg meal (this may include a carb, like beans, pasta, etc) , 1 yogurt/fiber meal, and PNB (fat) w/celery. I still think it's important (for me) to have a high calorie day, but hope to get more control over it. I've been more inspired to expand my personal menu options lately, especially this past spring and summer season with so may fresh fruit and veg options.

I don't find myself having the desire to snack. My body feels best eating all of my meals within 6-7 hours of eachother, which means that I don't eat for 12-14 hours (ideally). It makes digestion easier for my body, at least that's how I feel. Eating less also makes my body feel good, so I finally feel as if I've reached the point of feeding my body and not my emotions (most of the time!). Feeling good physically connects with feeling good mentally and feeling good and feeling my best is the goal!

My kettlebell training always takes priority. And after my experience with overtraining it (kb's)last week I can see (and feel) the importance of staying rested and nourished. Walking, I love! I hope I never stop walking. It feels natural, healthy and it gives me time to think and reflect as well as connecting with my body in the most basic way. Yoga is also essential because it forces me to take the time to stretch. Until I can force myself to do it on my own, more regularly, at home, 3 times a week, minimum, is ideal.

Because I feel more in "portion control" than ever, (I'm actually capable of eating "single servings"!), not 100% of the time but more times than not, and that combined with a lesser desire to snack I don't feel the need to have "emergency food" on my person at all times (like an apple). I almost always do, however, out of habit, but I can stop somewhere and pick up a little something if I need to, although it's rare, my point is that my anxiety about it is much less.

Taking responsibility. It occurred to me the other day, when I chose to stop eating, before getting to the point of overeating, that I was taking responsibility in a new way. I've always felt that everyone knows how to lose weight, what's missing is motivation (to take control and reponsibility), not knowledge. The same is true with weight maintenance. At this point, ( in my journey) I know how many calories are in the foods I eat, so I have to take responsibility and stop eating at the point of knowing that I've had enough (calorically). That I know. And to not do that (stop at that point) would be to choose to not feel my best. And I chose to feel my best and be my best.

Saturday, August 11, 2007

Saturday, Heavy Snatch, Heavy Swings

6:45am KB

Warm up

misc. 1 minute swing sets w/ 12kg & 16kg x 5 = 10 min

Work sets

40 2 hand swings w/20kg, 1 min. on, 1 min. rest

10/10 16kg snatches 1 min. pace, 1 min rest

49 transfers w/20kg, 1 min. on, 1 min. rest

10/10 16kg snatches, 1 min. pace, 1 min rest (same as #2)

I alternated these 4 sets in this order 5 times. All 4 sets too 8 minutes to complete x 5 = 40 min.

Total workout 50 min.

200 snatches w/16kg, 200 2 hand swings w/20 kg, 200 transfers w/20kg (not including warm up).

It's time to go back to what I know, swinging! I've been snatching too much lately and I had to ask myself why? It's because I wanted to train and test for the SSST w/16kg in Sept. It almost feels as if my snatches w/16kg are getting weaker. Remembering what a good base my swing trianing had given me, that's what I think is missing. So my workout today concentrated on straight, easy, 1 min sets, with 1 min. rest periods. If I had more time I would've put in an additional 10 min., but 50 minutes was enough!

swinging is good.

Thursday, August 9, 2007

Clean press snatch squat

Thursdays are the one workout that can go all "willy nilly". I have too much freedom in my schedule on this day and I find myself putting it off and not sticking to a regular time. At that point I force myself to go into the gym, no plan, as usual, but I find it hard to find a groove the later it gets in the day.

So I can't even organize my sets and reps, because quite simply, I kept changing the combinations, the times, the reps, even the movements. But basically the one set that was consistent was the following;

clean press, snatch, neg press, hold rack position, squat, 2 min sets 6 combinations on L, and then R, 1 min. rest (video demos 1/2 of this set)
I did at least 10 of these sets.

On the positive side, this old body loves squatting in the afternoon! Those 6:00am squats are hhhhard! Even though I was using a light weight, (I did do a few sets with the 16kg)the last squats in the last sets, I had to use both hands to hold the bell up near my shoulder!

I trained for at least 60 minutes, I didn't even keep track of time. But that's one of the great things about KB's......train hard enough and put in your time!

Tomorrow, the beach, I think my tan is fading!

Life is great.

Before I forget....820 swings

Quick 30 minute swing workout before work on Wednesday.


40 2 hand swings, 1 min. on, 1 min. rest, x 3 sets = 6 min. warmup (120 reps)


100 2 transfers w/12kg, 2.5 min. on,

1 min. rest


100 2 hand swings w/16kg, 2.5 min. on,

1 min. rest

I alternated these two sets, set #1, 4x, set #2, 3 x, 7 sets total = 24.5 min. (700 reps)

Monday, August 6, 2007

Max vo2 and 800 swings in 30 min

Midway though 800 swings RIGHT AFTER a 350 rep max vo2 snatch workout

the last 30 seconds

tracy will update with the full workout details later.Check my blog for the snatch workout videos.


1:00pm KB

Misc. warmup, swings, swing snatch transfers, 8 min.

Work sets

7 snatch L, 15 sec rest, 7 snatch R, 15 sec. rest w/16kg x 4 sets

I barely got 4 sets before I had to concede to the fact I just wasn't strong enough, today, to hold on. It wasn't my grip, it was everything. I wiped myself out on Saturday and felt the effects this afternoon. I was seriously bummed. Reluctantly, I grabbed the 12kg and finished the Vo2 workout.

7 snatch L, 15 sec rest, 7 snatch R, 15 sec. rest w/12kg x 26 sets
8 snatch L, 15 sec rest, 8 snatch R, 15 sec. rest w/12kg x 15 sets

45 sets total = 22.5 min.

800 swings w/16kg

40 transfers, 1 min on,
30 sec. rest
20 swing, transfer, 1 min. on (video demos this combo)
30 sec. rest
4 swing L, trans., 4 swing R, transfer,x 4, 1 min. on
30 sec. rest
9 swing L, trans., 9 swing R, trans. x 2, 1 min. on30 sec. rest

5 rotations each (20 sets total)= 30 min.

All 4 sets had 40 reps each x 20 = 800 swings.

I was so bummed about my snatches that I needed to do a serious 16kg swing WO. I decided to do half of my previous 1600 rep swing workout. I haven't been doing as much swinging in exchange for all the snatching. Time to decrease the snatches and increase the swings. I felt flat and small today. ????

The good news though, now that I've had time to reflect is I had the opportunity to tighten up my snatch form w/12kg. I concentrated on throwing my hips further back, instead of "squatting" so much and "riding the broomstick"! Much more efficient.

Saturday, August 4, 2007

Max Vo2 training 9 reps per cycle

Tracy will post her workout later. This is one of the 40 sets she did using 9 reps per 15 sec cycle. She is a bit short on the overhead postition trying to go so fast. Details from her later.


Man! 9 reps/per 15 sec., way harder than 8 reps/per 15 sec.s! I can't even believe after reviewing the tape how out of breath I was, I couldn't even talk right, I don't remember feeling quite that wiped out! 9 reps is too many, I don't need to do that agisn, but I had to try!

This video was taken after a brief 7-8 min. warm up of misc. swings/snatches w/12kg and half way through (20) 40 sets, (15 sec. on, 15 sec. rest) that I did. I think I threw a couple of extra sets into it because I lost count, lol.

Even though I was locking out at my elbow, I didn't get the bell as vertical as it should be. One of the benefits of taping is being able to see form breaks and improvements to be made, etc..

The gym is my cat Jello's second home!

6:30am KB snatch Max Vo2 w/12kg

7-8 minutes misc. swings and snatches

Max Vo2

9 snatch L, 15 sec .on

15 sec. rest
9 snatch R, 15 sec. on
15 sec rest
x 40 sets = 20 min. (42 sets actually, I think, = 21 min.)

Total time 29- 30 min.

10 swing L w/20kg, 15 sec.

15 sec. rest
10 swing R w/20kg, 15 sec. on
15 sec. rest
20 transfers w/20kg, 30 sec. on
30 sec. rest
x 5 rotations = 10 min.

20 swings L w/16kg, 30 sec. on

30 sec. rest
20 swings R w/16kg, 30 sec. on
30 sec. rest
40 transfers w/16kg, 1 min. on
1 min. rest
x 3 rotations = 12 min.

Total time 22 min

Total workout 52 min.


Beginners variation

Rotation #1, use the size bell appropriate, for you, for 1 hand swings

10 one hand swings L, 15 sec.
15 sec. rest
10 one hand swings R, 15 sec.
15 sec rest
20 transfers, 30 sec. on,
30 sec-1 min. rest

Total rotation time 2 - 2 1/2 min.

8 - 10 rotations

Friday, August 3, 2007

Wednesday & Friday Workouts + beginners workout variation

Wednesday 6:30am KB double cleans, presses, squats

Warm up

20 2 hand swings w/12kg 1 min on 1 min. rest x 4 sets = 8 min.
1 hand swing, clean, push press, trans. 2 min. on 1 min. rest x 2 sets = 5 min.

Total warm up 13 min.


8 double clean, double push press w/ 2 12kgs, 30 sec on
30 sec. rest
8 double clean, double push press w/ 2 12kgs, 30 sec. on
30 sec rest
1 two hand swing, catch, squat x 10 w/20kg, 1 min. on
1 min. rest

All three sets took 4 min. to complete, I rotated them 8 times = 32 min.

128 double cleans, 128 double presses, 80 squats.

10/10/10/10 bottoms up cleans, 2 min. on 1 min. rest x 3 sets = 9 min.

Total workout 54 min.

Friday 6:00am KB

I only had 30 min.

Warm up

40 2 hand swings w/12kg x 2 sets 1 min. on 1 min. rest = 4 min.

Work sets

40 2 hand swings w/16kg, 1 min. on
30 sec. rest
40 2 hand swings w/12kg, 1 min. on
30 sec. rest
x 8 rotations = 24 min.

Total workout 28 min.

Even though I was using the 12kg for one of these sets, which is light for me, rotating it with the 16kg and only taking the 30 sec rest was killer! I don't know how I ever did my 1600 swing workout w/16kg and 30 sec. rest periods for a whole hour, man, I must be out if shape, lol!

Beginners variation of my Friday workout

20 2 hand swings w/ 8kg or 12 kg, 30 sec. on
1 min. rest x 4 sets = 6 min.

20 2 hand swings w/ 12kg, 30 sec. on,
1 min. rest
20 2 hand swings w/8kg, 30 sec. on
30 sec rest (take up to 1 min. if you need it)

Rotate these 2 sets 5 times = 12.5 min.
Total time 18.5 min.

Work up to 8 sets = 20 min. + 6 min. warm up = 26 min.

Wednesday, August 1, 2007


Honey , coconut , almonds , kosher salt , peanut butter.

Looking back over my training and food journal this past year I can see the progressive changes that I've made toward the ultimate goal, which for me is to have good quality, good tasting, healthy, nutritious, convenient food for life. The only way to maintain weight is to find these types of foods that fit into your lifestyle, everyday, forever! A diet is not something you "go on", it a way of living, a way to nourish your body.

I've changed the way I eat sugar, or foods with sugar dramatically, in my opinion, over the past year. I used to start my day out with a little sugar, like cocoa in my coffee, and before that I even binged on candy pre-workout. Although I do still eat at least one salad everyday that has a dressing that is sweetened with honey, my other meal, usually soup/stew or main dish salad, purposely, does not.

Sugar / sweetness, comes in quite a few forms, from fake sugars like high fructose corn syrup, splenda, etc. to white sugar, to more natural sugars like, cane sugar, raw sugar, honey, maple syrup, etc. I don't have anything against sugar, just like I don't have anything against fat, but I do try and control the types of sugars, fats, carbs and proteins I eat. I guess that's everything!

I tend to reach for the honey first. I buy honey from bee keepers in my area whenever possible, stocking up as much as I can. So I even try to control the quality of honey we consume.

The picture above is, what I call, my own candybar. I know, it's not really a bar, but it reminds me of a candy bar that you eat with a spoon, because of the ingredients. I came up with it because I felt I needed something to give me a little boost before my afternoon workouts. I don't eat in the late morning, that will start me digesting fiberous foods (like veggies) during the afternoon, and I didn't want to eat something that was going to make me feel "icky", or drink anymore coffee, I get up too early already, I need my sleep!.

I started with just a tablespoon of honey (65 cal.), that was fine, but I thought a little fat in the form of nuts would give me a little more staying power, so I added almonds (10-12, 100-120 cal.), at that point I added a pinch of kosher salt, for that sweet/ salty flavor I like.

I liked the effect that I got from this little snack and I thought it would be nice to take to work, to eat in between meals for those times when I wasn't really hungry, but I knew it would be a long time before my next meal break. I added 1 tbl. raw coconut (45 cal.), and sometimes 1-2 teaspons of PNB (35-70 cal.). I portion out a few of these snacks in advance in small containers ready to go, and for me, it does exactly what I need it to do. Which is, to give me a little something pre-workout, carry me to my next meal, or help me feel as if I can have a "candybar".

Of course there are many more things you can add to this, different nuts or seeds, but be careful not to turn it too "junky" with chocolate chips, that defeats the purpose!

PS Fawn, and you thought you had a big ego! I promise no more naming things after myself, and if I start talking in the 3rd person, bitchslap me!