Thursday, November 29, 2007

Five Min SSST with 16 kg

The first three minutes:

The last two minutes:

121 total reps in five minutes.first attempt at this with the 16 kg.

This was tough on my lungs, and I realized that right away! I knew if my breath went, it would be over. As soon as I started to struggle with breathing, all technique went out the window! Looking at the video and remembering what it felt like, strength wise my lower body wasn't being utilized, and my descent on my right side could of been a little more efficient....oh was the first time, but not the last!

The rest of my workout;

8 dbl clean,push presses w/12kg, 30 sec work,
30 sec rest
x 8 sets = 8 min.

2 minute roundabouts w/1 minute rest, alternating

w/16kg x 5
w/12kg x 5

10 sets total = 30 min.

About 45 min workout

I decided to work off last nights sugar binge, and take the opportunity to build some muscle with my weight being up. I didn't feel necessarily strong today, the original plan was to test Saturday morning. But I'm anxious to get back to normal (for me) weight and I didn't want to "diet" before testing.

Monday, November 26, 2007

Max Vo2 based snatch workout

8:00am KB

Warm up

40 rep sets
, 1 min. work 1 min rest x 6 sets, misc swings & snatches w/12kg = 12 min.

Work sets w/12kg

8 snatch R, 15 sec.,

15 sec rest
8 snatch L, 15 sec.,
15 sec rest
16 snatch R, 30 sec.,
30 sec. rest
16 snatch L, 30 sec.,
30 sec rest,
16/16 snatch, 1 min.,
1 min rest

repeat 6x = 30 min. (480 snatches)

200 transfers, 5 min.
1 min rest
20/20 x 5 (200 reps) 1 hand swings, 5 min.
2 min rest
20/20, 40 trans, 20/20. 40 trans, 20/20, (200 reps, a combination of the first two sets), 5 min.

Total workout 60 min.

I am planning on testing the 16kg snatch for 5 min. (maybe 10), sometime this weekend, so I'm not picking up the 16 this week. I decided to snatch at a faster and longer pace w/12kg and ended my workout with three 5 min. long sets w/12kg (200 reps).

3 carrots
3 celery stalks
1/4 c. raisins
1/4 c. sliced almonds
1 lg. fuji apple
(everything organic when possible)

Shred carrot, celery and apple or use mandoline (pictured above) w/small julienne blades.

I know some have referred to me as the "swing queen", but I'd like to think I'm also the queen finding ways of eating alot of food for little calories!

Here's my latest, Shredded Carrot and Celery Salad w/ apple, raisins and almonds.

I can eat this salad with no dressing, because I already eat this combination of foods together...I just never put it in salad form...I usually eat carrot and celery sticks w/raisins and PNB. So I was thinking, hmmm....what if I just toss everthing together and that way I'll get a little bit of each in every bite!

Here's the salad packed for lunch. I put two together, one plain, no dressing and the other I packed spicy peanut salad dressing. Both were good!

You can use any kind of dried fruit (or none) or any kind of nut, (or none), and any kind of dresssing.

When I first started making salads this mandoline slicer was indispensible, because I would prepare enough veggies for salads to last a few days. I highly recommend one! You can slice, thinly, a whole head of cabbage (or lettuce) in about 45 seconds! It's amazing to me how many people have them, but have never used fact I pick them up fairly often at garage sales for a couple of bucks! (They retail around $50, I think the one I have is Zyliss)

But now, I almost always make a single serving salad, I can make it usually in 10-15 minutes (including dressing), my knife skills have improved greatly, (they were always pretty good), and I also use a vegetable peeler to shred.

Salads are good!

Saturday, November 24, 2007

Two handed speed swings

Inbetween roasting another turkey w/stuffing, I managed to finally get to my workout @ 1:00pm!

KB speed swings

Warm up

5 / 40 reps sets 1 min. on, 1 min rest w/12 & 16kg = 10 min.

Work sets w/16kg

12 R, 12 L, 1 hand swings, 30 sec work,
30 sec. rest, Repeat,
12 R, 12 L, 1 hand swings, 30 sec. work,
30 sec rest
48 2 hand swings, 1 min. work
1 min. rest

I rotated these 3 sets x 6 = 24 min.

40 2 hand swings w/16kg, 1 min on,
1 mn rest
x 5 sets = 10 min.

Total workout 44 min.

I wanted to do some speed swings, but I was a little bored with the 15 sec on/off routine, so I combined R & L (12 swings each, transfering on the 12th) at the same time for a 30 sec. set w/ 30 sec. rest., I did this set twice before moving on to the next minute long set.

I then added a fast minute long set of 2 handed swings, video show the last set, this set was by far the hardest! I felt like I was moving alot faster than the video shows. Since I was using two hands, I could really push the weight back on the downstroke with more force. It was intense, (and fun!).

PS I did try and keep the porno sounds down, LOL

My big meal today after my workout was "Turkey/veg and stuffing soup"!

Life is good, Thanksgiving leftovers are the best! (That's why I'm making more!)

Tuesday, November 20, 2007

Monday's workout

Monday Max Vo2 based workout/ snatches and speed swings

Warm up

40 rep sets of misc swings & snatches w/12kg & 16 kg x 5 sets = 10 min.

Work sets w/16kg

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

I repeated these 6 sets 9x for a total of 54 sets = 27 min.

The first video shows starting at the 2nd set of snatches (set # 45 & 46), 1 set of swings (set # 47 & 48), then starting over the rotation w/ first set of snatches (set #49 & 50).

14 snatch L, 14 snatch R, 1 min on 30 sec rest x 6 sets = 9 min.

I decided to do some additional fast snatches w/12kg.

40 2 hand swings w/16kg 1 min on 1 min rest x 2 sets = 4 min.

Total workout 50 min.

Thursday, November 15, 2007

Tracy's All Day Lunch 11/14

Wednesday AM weight 132.0

6:00am 45 min. walk


coffee/cream/cocoa 130 cal.

roast beef sandwich 400 cal.

spaghetti squash w/spinach, roasted tomatoes, hot italian sausage and chicken 500 cal.

onion soup w/pasta, brussels, and squash (chard in baggie) 400 cal.

apple/pear 160 cal.

add 1 lg fuji apple 100 cal. and 1 sucker 60 cal.

Total 1650

Wednesday, November 14, 2007

"Are you trying to tell me that she got all that muscle just swinging a kettlebell?"

That's the quote from a post on a forum known for it's negativity that has implied that my muscle increases have been from something other than kettlebell training....what? Why anyone would think I would lie about this I don't know, (in fact I find it laughable), but I can say without a doubt that ALL the muscle that I have put on in my shoulders and arms specifically has come from my kettlebell workouts and my style of training. My style of training is hard, fast and intense...I think that's known as HARDSTYLE!

I have documented 99% of all of my training, not just detailed workouts, but also details of my diet. I have said numerous times that my diet is responsible for the size of my body, but kettlebell training is responsible for the compostion of my body. Nothing in my experience has gotten me leaner and more muscular, at the same time! I design my own workouts specifically to maximize these effects.

I often tell people, "If there was something better...I would be doing it!"

I train consistently 3-4 times a week for 30-60 min with kettlebells. I have NOT stepped foot on a stairmaster/treadmill/eliptical machine, nor do I own a gym membership in over 10 years. All my KB training takes place in my garage or outdoors, (although I have been known to swing in my kitchen!)

I love the 2 handed swing, and credit it for my shoulder development. I routinely get "a pump" in my shoulders from this movement, even more than snatches or presses.

I try and do multiple sets of bottoms up cleans for my biceps, in fact I just started using the 16kg for this exercise.

Even my legs, (quads and hamstrings) are "cut".

I go to Bikram yoga 2-3 times a week for flexibility and stabilty.

And I try and walk 4 times a week for up to and hour, as a form of "active recovery", as well as burning extra calories. My walks also give me the opportunity to meditate and reflect on my day/week/life.

This is exactly what I do! In fact the whole reason I started blogging is because people would ask me, "What exactly do you do?"

Here I am at 44 years old, recovered from being extremely overweight, experiencing an incredible life, having a healthy/fit/lean body, getting compliments, being noticed, and I want this for everyone! This is what I'm about. So you see, when I say that KB training has been a miracle in my life, I mean it. And until, or unless, you meet me in person, or talk with me in person, you cannot fully understand the excitement and energy I have about sharing this miracle.

Of course I try and post complimentary photos, I don't walk around "flexing". But I routinely hear comments like, "You work out, don't you?" or "Oh, you don't have to worry about calories...look how tiny you are!", I was even asked once "How do you keep your girlish figure?" LOL Can you imagine? I never could!

Monday, November 12, 2007

Onions are Vegetables Too!

Spaghetti w/ Onions, Thyme and Parmesan

I always amazes me when some one tells me that the hate onions! What I think they mean to say is that the hate raw onions...beause onions are in practically every savory recipe! Almost everything that I cook starts with an onion. And onions all on their own can make a delicious meal.

When most people are trying to "figure out" what vegetable to have for dinner, I don't think the onion is the first to come to mind! Onions, when carmelized are actually sweet, but the best part is that they're inexpensive and you almost always have them on hand...or you should! Not to mention the onions' nutritional value and huge health benefits such as anti-bacterial and anti-viral properties. Onions, like garlic, are considered one of the "super foods"!

Thinly slicing and cooking onions for 25-40 min. (carmelizing), can then be tossed with pasta, spinkle with cheese and that's it! Of course you can get creative by adding baby spinach, arugula, pancetta, italian sausage, goat cheese, kalmata olives and feta, or other shaped pastas, etc.

Or add some beef broth for a simple version of French Onion Soup, top with croutons and swiss cheese, if you have them. I made some soup today and added leftover brussel sprouts, but any leftover veg or protein (beef/chicken, etc,) can be added. (And of course, you can add broth or stock to any onion/pasta leftovers to make soup also!)

5 large onions, thinly sliced, 2 tbl.olive oil/butter in hot pan, cook on high for about 10 min. until they start to brown.

When onions start to carmelize, turn heat to med. high and continue cooking, shaking pan or tossing every so often to prevent burning and/or sticking.

After 30-40 min., onions should be nice and brown, season with S & P. You can deglaze the pan with white wine, dry sherry or vinegar (balsamic) if you want to, especially if using the onions for soup.

PS you can use any color of onion or combination of, don't's only cooking!

Life is good, and my soup was delicious!

Max Vo2, 40 sets w/16kg

Monday 8:00am

Warm up

misc. 40 rep sets x 5 w/ 1 min rest = 10 min

Work sets w/16kg & 20 kg

7 R, 7 L, w/ 16kg, 15 sec on 15 sec rest

x 40 sets = 20 min., 280 snatches

5 R/ 5 L, w/ 20 kg, 15 sec on. 15 sec rest

x 8 sets = 4 min., 40 snatches

40 2 hand swings w/20 kg x 5 sets 1 min. on, 30 sec rest = 7.5 min.
40 2 hand swings w/16kg x 2 sets, 1 min on, 1 min. rest = 4 min.

Total workout 45 min.

CB rockits 30 reps x 5 sets = 10 min.

Saturday, November 10, 2007

Speed swings harderstyle w/16kg

more 15:15 speed work with more emphasis on hip snap. Oops again...miscount on set 28/13 reps.

7:10am KB

Warm up

40 2 hand swings w/12kg
x 2 sets
40 transfers w/12kg x 2 sets
40 2 hand swings w/16kg x 1 set
40 transfers w/16 kg x 1 set

All warm up sets 1 min on, 1 min rest = 12 min.

Work sets w/16kg

12 one hand swings R,

15 sec. rest,
12 one hand swings L,
15 sec. rest

x 45 sets = 22.5 min. (580 swings)

2 hand swing ladder

12 reps w/16kg

15 sec. rest
12 reps w/20kg,
15 sec. rest
12 reps w/24 kg,
15 sec rest

I repeated this sequence 5 x before dropping the reps down to 10 per 15 sec. for another 2 rotations. total sets 7 (3 each)= 10.5 min. (260 swings)

Total workout 44 min. (is that all, lol! Man it wiped me out!)

I'll be doing some additional swinging this afternoon @ Girya, and as Mark always says, "Leave a little in the tank!"

Friday, November 9, 2007

Ollallie Berry Jam

I love any foods homemade! So when a sweet friend of mine brought me some homemade jam, I gladly and gratefully accepted!

I don't usually eat jam, but since buying plain yogurt and flavoring it myself, it quickly occured to me what a great use for homemade jams. If you look at the ingredients of store bought flavored yogurts, alot of times there are additional colorings and flavoring, not to mention how they are sweetened, and how much they are sweetened.

So if you don't make jam yourself or have sweet friends to make some for you, we are in the season of Holiday Boutiques and it's a perfect time to support the efforts of those that make extra and sell them. Like this ollallie berry, you might find flavors not available in stores, but surely the quality will be cleaner and real sugars and flavors have to be better than fake flavors and fake sugars.

PS Ollallie berry is similar to blackberry but without the annoying hard seeds, and it's really sweet! I also got a jar of homemade strawberry jam...lucky me!

Thursday, November 8, 2007

Thursday Dbl. Cl, Pr

6:30 Bikram yoga
10:00 KB

Warm up

40 2 hand swings x 2 sets
40 transfers x 3 sets

10 min.

Work sets

#1 w/2 12kg's
dbl sw, dbl cl, dbl, cl pr x 6, 1 min on 1 min rest

#2 w/1 16kg
cl, cl press roundabout
(2 hd sw, 2 hd trans, cl, cl pr R, 2 hd trans, 2 hd sw, 2 hd trans, cl, cl pr L, 2 hd trans, 2 hd sw, repeat 3 x )
1 min. on 1 min rest

I alternated these 2 sets x 6 = 24 min.

#3 w/2 12kgs
10 dbl swings,
15 sec. on, 15 sec. rest
7 dbl cl,
15 sec. on 15 sec rest,
4 dbl cl, pr,
15 sec on, 15 sec rest

x 8 = 12 min.

CB rockits w/2 10's 1 min on 1 min rest (30 reps) x 5 sets = 10 min.

Total workout 56 min.

Swings w/class, 35 min w/6kg

6:00pm 40 min. walk

Wednesday, November 7, 2007

Obligation Eating

During the last 2 1/2 years (almost 3 years!) of dieting I just recently started eating out. In fact in the first 2 years I could count on my one hand how may times I didn't prepare my own food. And, although (when I was overweight) I used to purchase most of my daily meals (fast food/bagels/pizza/restaurant/sandwiches/even coffee!), once I started doing it myself...getting in the habit...practicing....I couldn't believe how easy and satisfying it was, and why more people didn't do it (cook and prepare most of their meals).

It still amazes me that, I would bet, most people eat at least one meal everyday not prepared by them, and some people eat every meal out, more days of the week than not! Sandwiches are probably my biggest "food pet peeve"...why can't anyone think ahead for just one lunch meat/bread/etc., and take the 2 seconds to make a sandwich for lunch everyday? Sandwiches can even be prepared the night before!

Anyway, so much of our socializing takes place in eateries or around food. What else do we do with eachother? Coffee shops, restaurants, or POTLUCKS! And we all feel obligated when it's someones birthday, or "special" occasion to eat food we normally wouldn't eat. I mean really, what else do we do with eachother?

I never let feeling obligated dictate what I ate. I never "went out" to eat food I didn't want or my body didn't need, just to spend time with someone. Well, I finally gave into "obligation eating". And I knew when I did it that it didn't feel good, in fact I started to get resentful, but still didn't change it. ARGG!

Weighing more at the start of this week than I have in quite a while, I still met with a friend for wine and cooking. I really didn't want to because of my weight....but it had been planned weeks in advance...after all, it wasn't her fault I didn't plan (diet wise) for it.

I will never do that again. I'll either plan for it, or I will cancel. No friend or event is worth feeling crappy, and a true friend will understand and be supportive...I would!

Maybe I just needed to ask, it's no ones fault but my own. Lesson learned!

The good news....I feel great! I feel great because the lesson led me to the reflection and thought that I needed to decide what was important to me. I'm back on track, yesterday was filled with good, healthy, food choices, and today is the same. I don't feel emotional hunger, I feel strong focused and in control. YAY!

Life is good.

Monday KB snatch (better late than never!)

MondayAM weight 133.0
7:00am KB snatches/CB's
11:00 demo swings

Warm up

5 sets 40 swings/snatches, 1 min on, 1 min. rest = 10 min.

Max Vo2 w/12kg & 16kg

50 sets alternating L/R 12kg, L/R 16kg, 15 sec on, 15 sec rest = 25 min.

#1 w/12kg
8/8, 8/8 swing, snatch L/R,
2 min on 1 min. rest
#2 w/16kg
16 snatch transfer
1 min on, 1 min rest

Alternating these 2 sets in this order 4 x. Both sets took 5 min to complete = 20 min.

Clubbell Rockets w/2 10's
30 reps = 1 min on 1 min. rest x 5 sets = 10 min
15 reps = 30 sec. on, 30 sec. rest x 5 sets = 2.5 min

Total workout 67.5 min.

My shoulders are still sore from the clubbell rockets because my form is slightly off. I'll keep working on it!

Saturday, November 3, 2007

Speed swings with the 16 kg

AM weight 129.4

6:30 KB speed swings

Warm up

6 sets, 2 hand & one hand swings w/12 & 16kg, 1 min. on 1 min. rest

12 min. warm up 240 swings

Work sets/ one hand swings w/16kg

12 R, 15 sec rest, 12 L, 15 sec rest x 40 sets (20 R, 20 L)

20 min total, 480 swings

Long, 1 hand sets w/16kg

25/25/25/25 x 2 sets, 2.5 min on
1 min rest
20/20/20/20/20 x 2 sets, 2.5 min on (alternated starting hand)
1 min rest
20/20, x 3 sets, 1 min on
30 sec rest
40 swing transfers (80 reps), 2 min. on

20.5 min. total, 600 swings

Total workout 52.5 min. (1280 one hand swings w/16kg, 40.5 min)

Friday, November 2, 2007

Practice Makes Perfect...Fawn's Pork and Beans with Apples and Onions

I don't claim to be an excellent cook. I cook more than most, but not as much as some! I get better because I practice alot! I consider cooking/food a hobby. I read cookbooks for ideas and inspiration, and I've gotten to the point of rarely using a recipe. As long as I know the technique and the ingredients, I don't need to follow, exactly, measurements.

I don't mind repetition, I guess that's how and why I developed my own style of KB training based on repetition! But, I learn to get good at something by repeating it over and over until it becomes 2nd nature. That's how I cook. I will prepare a meal that I like, at least once a week, until I know it by heart.

So...when I was so lucky to spend time in Fawn Friday's kitchen, a couple of weeks ago, I took notes, came home, and quickly started practicing some new things that I learned. One of her "secrets" was her favorite kitchen tool....the pressure cooker!

I own a pressure cooker, but had never used it! Kind of scary! But, after seeing the advantages of learning to use one, I knew I had to force myself to dig it out (thank God the instruction manuel was inside!) and start cooking!

I started out with her recipe for Pork and Beans. The picture above is my second attempt. Of course it's not exactly the same as Fawn's, but it doesn't have to be, but basically the same.

The first time I tried (last week), I added too much apple cider, used a larger bean, and overcooked it by about 10 min. (which is alot in a pressure cooker), but it still tasted fine, in fact really good, but there was room for improvement. This time I used less cider, used a smaller bean, added more apple and onions and cooked it for a shorter amount of time...all things you learn by praticing. I was 90% satisfied with this version...still room for improvement! But good enough that I'm comfortable.

Next week, Pot Roast in the pressure cooker. I'm committed to using it once a exciting!

Fawn's Pork and Beans with Apples, Onions, and Beets (basically)

Pork shoulder roast (4 lbs)
apple cider (1-2 c.)
red beans (1 1/2 c.)
apples (1-2), lg dice
onions/leek (1-2), lg dice
beets (1-2), lg dice (I didn't use any)

How awesome is it to control the quality of your food by cooking and preparing it yourself? All organic when possible, and fresh!

Home cooking is good!

Thursday, November 1, 2007

600 swings and Clubbells

Wednesdays I try and throw in a quick workout before spending the whole day at work, here's what I did;

600 swings w/12kg

20 2 hand swings, 10L/10R, on hand swings, repeat x 5 (200 reps per set, 5 min sets, 1 min rest) x 3 sets = 18 min.

Clubbells Rockets w/2 10lb's, 30 reps (back and forth) 1 min on 1 min rest x 4 sets = 8 min.
CB swings w/2 10lb's, 24 reps, 1 min on 30 sec. rest, x 4 sets = 6 min.

Total workout 32 min.

I'm diggin' the rockets, my glutes and biceps felt the most work, but the swings just aren't intense enough for me w/10's. I can always increase the weight or increase the length of the set, but I'm not that interested!

I'll learn more CB movements, I've got KB swings, so I'll use the CB's for exercises I can't do with KB's. But I think the CB Rockets will replace KB squats for leg and glute work.