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 well...it was the first time, but not the last!

The rest of my workout;

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

2 minute roundabouts w/1 minute rest, alternating

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

10 sets total = 30 min.

About 45 min workout

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

Tracy's All Day Lunch 11/28

Menu (top left)

oats w/ (TJ's) Vanana yogurt 250 cal
cabbage waldorf slaw w/ turkey, bleu cheese and walnuts 650 cal.
coffee w/cream 50 cal.
celery & carrots w/ raisins 150 cal.
slpit pea soup w/smoked turkey and beet greens 450 cal.

Total calories 1550

This salad is one of my favorites for using up after-Thanksgiving turkey. I don't ususally go "all out" with the ingredients, like the dried cranberries, apple, walnuts, and so much bleu cheese....but I thought "What the hell" right?

cabbage 0 cal
celery 0 cal
fuji apple 100 cal.
turkey (3 oz) 150 cal.
dried cranberries (2 tbl.) 70 cal.
walnuts 100 cal.
bleu cheese 100 cal.
dressing (1 tbl. mayo, 3 tbl. plain yogurt) 130 cal.

Total large salad 650 cal.

Add morning coffee 50 cal.. Subtract the carrot/celery/raisins and replace that with a serious candy binge around 5-7pm! The total was probably around 3400-3500!

OK, so I'm going on memory here;

candy corn (about 3 handfuls)
bite size chick-o-stick (at least 10)
Brach's coconut candies (3)
carmels (5)
3 chocolates
peppermint bark (a bite)
4 cookie dough cookies (yes not baked yet)

At this point after raiding all of the possible workstations of coworkers, (lots of leftover Halloween candy), I gave in and walked across the parking lot to the Dollar Store where I purchased;

1 bag chocolate covered pretzels (I did not eat the whole bag...I shared, lol)
package of 8 small Snickers Candy
1 box Little Debbies Gingerbread cookies (8)

Damn! What a trip! By the time I went to the store I had given in, and given up, so I decided if I was going for it I beter damn well enjoy it! Looking back, I did, but was it worth it? It never is, is it? I wasn't even feeling necessarily hungry.

I love candy! I love sugar! I love cookies, I love cake! Some people like the salty stuff, give me sugar anyday.

I know sugar is like a drug...I can feel it. And I like the feeling...what more can I say? It is what it is....back to business.

Although, this time I find myself reflecting a little deeper about the reason for the binge. There's definitely stuff going on, but when is there not? Lord.... I've actually been thinking alot about love lately....as it relates to my life , my anniversary, the actual word and what it means, do we, can we experience enough, too much (of love)? I know I'm a little weird...but, oh well.

Life is lovely.

November 28, 1987

Thank you, my love, for the best 20 years of my life.

Happy Anniversary

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 them...in fact I pick them up fairly often at garage sales for a couple of bucks! (They retail around $50, I think the one I have is Zyliss)

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

Salads are good!

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!)

One Twenty Something...anything!

What is it about weighing in the 120's? Am I crazy but has the ideal for women in this country, for years, possibly generations, been 125lbs?

I think when a person finds themselves way beyond a weight they ever thought they would be, upon reflection they wish the would've appreciated the times when they weighed less...even 10lbs less! And the further you get from the "ideal" your expectations change. The further away you are from whatever "magic number" you feel is ideal (maybe a weight you were in high school or in your 20's), the more you think you would be satisfied with lower expectaions.

As I was losing weight, I remember reaching 175, that put me at about a size 14, (size 14 means you can shop in the "regular" clothing section, not the "fat girl" clothing section!), and saying to Mark, "I would gladly stay at this weight forever, if you could guarantee me that Ill never weigh more...but I'll never weigh less either". He still asks me if I remember making that statement! I made that staement at that time because, I was so grateful to be of "normal size", but bottom line, I couldn't imagine, really, reaching and staying (that's the important part) at a lower weight, especially the 120's.

I know, for me, I never thought I would ever weigh in my 120's, but once I got there I desprately wanted to stay there, and secrectly wanted to get below 120! Now, I know I could, if I really wanted to, but I stayed sane enough to see that looking scrawny just isn't attractive!

So, looking back in my journal I see that I've only weighed 120 something, 3 times since Nov. 3 (after averaging 120 something all year) and my average weight has been 131-132. Now I could play the victim and say something like, "I really wish I could weigh 120 something again, (boo hoo)", or "I don't know why my weight is up", or I really don't want to weigh this much". But I won't say those things because I know why my weight is up and I have to take responsibility for what I truly want, instead of "wishing".

But why do I feel as if I don't weigh 120 something I've failed?

I would rather double clean the 16kg's and feel the pump in my shoulders and biceps, than weigh 120 something! I like feeling a little "beefier", but can I do it and stay 120 something? Maybe. But when I met my student, Cathy, yesterday to workout, she asked me what I was doing, because I looked leaner! Leaner at 132 than 129! Hmmm.

So I don't know what I want, in respect to the number on the scale, (because I can have what I want, that I know!). What I do know is that as long as I eat good, clean, healthy food, and portions within reason, I can only weigh so much. Consistent workouts right now at this time in my life is most important. Getting away from the number and focusing on what I feel. Progress and intensity in my workouts requires recovery, and recovery requires, at the base, enough calories.

Right now I know, honestly I want to get back to 128-129, so we'll see how bad I want it! And what am I willing to give up to get it?

Thurs. AM weight 130.2
Friday AM weight 133.2
Sat. AM weight 132.2
Sun. AM weight 130.8

Thursday's Doubles

9:30am KB doubles

Warm up

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

Work sets

8 dbl, cl pr w/12kg's, 30 sec work,
30 sec. rest
10 dbl cleans w/16kg's, 30 sec work,
30 sec rest
clean press, transfer x 16 (6 L, 6 R) w/ 1 16kg, 1 min on,
1 min rest

Total rotation time 4 min. x 6 rotations = 24 min.

Roundabouts
2 hd sw, trans. R, 1 swing, trans 2 hd sw, 2 hnd sw, tr L, 1 swing, tr, 2 hd, repeat

1.5 min w/20kg,
1 min rest
1 min. w 16kg adding in cl pr (video demos this exercise)
1 min rest

I rotated these 2 exercises 3 x (6 sets) = 13.5 min.

10/10 x 3 BU swings x 2 sets w/12kg (3 min each, 1 min rest) = 7 min.

Total workout 55 min.

With best of intentions to not pig out at Thanksgiving dinner, and go for a long walk afterwards, it just didn't work out that way! I passed out, probably in a sugar coma, lol, atound 6pm, and slept until around 3am!

Today's a new wonderful day! I'll be in Santa Cruz & Monterey, the weather is supposed to be super, I've packed a extremely low calorie lunch, and I'll be swinging with Cathy today. I hope to get some more video of the two of us.

I hope everyone had a wonderful Thanksgiving and more fun shopping today!

Life is great.

Tracy's All Day Lunch 11/21

So much food so little time! I have so much pre-portioned and prepared food stocked up in my freezer, it was time to eat some of it!

Menu

turkey veg soup w/brown rice/quinoa 450 cal.
yogurt w/persimmon and olallie berry jam 370 cal.
spaghetti squash w/tomato sauce, roasted tomatoes, sausauge & beef 450 cal.
red chard w/pork roast and beans 350 cal.

Add 1 pear and coffee w/cream 300 cal.

Total 1920

The turkey stock, tomato sauce, roasted tomatoes, pork roast/beans all came out of the freezer. I finished off my precious jam and paired it with a ripe squishy persimmon to eat with my yogurt.

I made turkey stock on Sat. night and roasted the first of three turkeys on Sunday. I love, love, love turkey! I buy small ones, under 12 lbs, and roast them within a week of Thanksgiving. They're no more trouble at that size than a large chicken, and since I like to spend actual Thanksgiving day at my girlfriends house, I'll start the weekend before and finish the weekend after, freeze the meat, & make stock and soup.

The first time I met Brett Jones he was visiting the Sunday after Thanksgiving and I made a complete dinner that afternoon and he and Mike Castrogiavanni stayed to eat. That's when I was fat...I wonder if Brett remembers, lol!

In addition to making soup @4:30am (!) I threw together a pot roast in my pressure cooker. I'm lovin the pressure cooker! It took 45 min for a 5 pound chuck roast and it's now sitting in the fridge until Friday, (you know pot roast always tastes better the next day!)

I hadn't made a pot roast since last year so going on memory, after browning the meat on all sides I added,

red wine

beef stock

1 can tomatoes (diced)

tomato paste

4 onions sliced

3 carrots

thyme, dried ( and I think some fresh rosemary?)

Since we don't eat potatoes around here, I didn't add any, but I figured there would be some leftover, mashed, from Thanksgiving dinner to serve with it!

I love cooking first thing in the morning....I have the most energy at that time, AND I'm not hungry! It's 5:30am right now and I'm headed into the kitchen to start some stuffing and a salad to take to a friends house later.

KB workout this morning around 8:00am

Life is beatiful.

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.

Tracy and Cathy, warmup and cooldown

I went to Monterey this morning to workout with Cathy B. After a 60 min. workout (I meant to say "workout" at the end of the video...not "video"!) we demo one of our warm up sets for the camera.

10 2 hand swings, transfer to one hand, over to the other one hand and then back to 2 hands, repeat 3 times total.

This is a combination I might use to start increasing to a heavier weight starting with only two repeats working up to 4-6 repeats.

More of Tracy and Cathy to come! (she's probably hating me right now!)

It was a beautiful day in Monterey where life is good!

Double Cleans with the 16kg

Thurs. AM weight 132.0
9:30am KB
6:30 45 min walk

Warm up

40 reps sets, 2 hand & transfers w/12kg x 5 sets = 10 min.

Work sets

10 dbl cl pr w/ 2/12kgs, 45 sec,
45 sec rest
10 R. 10 L. cleans w/16kg, 1 min.
30 sec rest
10 dbl cleans w/2 16kgs, 30 sec.
30 sec. rest

I repeated these 3 combinations 6 x = 21 min.

10 swing/cl/pr R, trans, 10 swing/cl/pr L, w 12kg, 2 min.
1 min rest

x 5 sets = 15 min.

Total workout 46 min.

3 sets 10 reps squats w/2 12kgs

12:30 40 min. demo swings w/8kg & 16kg

This was my first time double cleaning the 16kgs...it was fun! (Weird taping myself though, lol) And I actually double push pressed the 16kgs for 2 sets of 3...wow....I couldn't believe how much I needed my legs for that, serious!

Menu

coffee w/cream 80 cal.

8:00 oats/sugar 325 cal

11:30 apple, 10 oz trail mix (The kind with chocolate! Never go to Whole Foods hungry, lol) 100 & 800 cal.

3:30 spaghetti squash/tomatoes/chard/pesto/sausage/ chicken 550 cal.

5:30 6 crackers w/pate (rabbit & pork) 200 cal.

Total calories 2050

I just wanted to show an example of a not so good day! Part of "coming clean"...it was fine, lol. Tomorrow is Friday, my favorite day.

Tracy's All Day Lunch 11/14

Wednesday AM weight 132.0

6:00am 45 min. walk

Menu

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

"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!

My life is so stinkin' good, and no one can bring me down.

This Body is Attached

This past year has been even more transformative than the previous 2 years. Mostly transformative in my attitude about my life. The first year of my weight loss I was distracted by the actual process and challenge of losing weight, the second year, I realized the magic of KB's, focused my attention on my training and trying to "figure out" and deal with my complusion to overeat.

But this past year I feel as if I've been set free....set free to truly experience my life. And what I mean by that, is that I feel so lucky to have experienced the good, and the bad, that has brought me here...to this time...to this space. Who I am now, and what I look like is a direct result of how I live my life. But every once in a while the fear of losing it creeps in.

So, I started thinking about that. What is the fear, exactly? The fear is not about being fat...that, I have no fear of. But, I feel so freakin' good about the health of my body, the shape and muscularity of my body, the fear is that somehow, someday, I'll look in the mirror and it will be gone. And the more I focus on this fear the bigger the fear becomes.

Realizing that I needed to change my focus, I started to re-interpret the reason why I am where I am. I am not who I am because of my body, my body is related to who I am....my body, this body, is attached to me, not the other way around. My body is a reflection of my attitude, my beliefs, my lifestyle. And as long as I feel good...truly...and I do....my body will follow.

My life is so good, and I'm so lucky. I feel it every moment of every minute of every day.

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 stress...it'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.

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!"

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 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

Tracy's All Day Lunch 11/7

Top right clockwise

Stuffed green pepper soup 400 cal.
fig/nonfat yogurt 340 cal.
carrot/celery/almonds/pistachios 200 cal.
roasted hubbard squash/pork tenderloin/roasted califlower (for salad)400 cal.
spinach w/sweet sherry dressing 120 cal.
Peet's coffee 25 cal.

Add in morning coffee w/cream and a persimmon @7pm, total calories 1600 cal. approx.

I didn't have much food in the house for once, so I had to be a little more creative. I was up @4:30am roasting califlower and squash (that's all I had), and pulled the (cooked and portioned) pork out of the freezer. I had made some base veggie soup on Tues., so I added 2 small green peppers, cut in quarters, stuffed with rice/quinoa/ground beef/italian sausage.

I'm cutting back on mid day carbs, so the raisins have to be gone for a while, bummer! I've been eating way too much dried fruit, but I'll keep the PNB or nuts to go along with the celery and carrots.

I'm loving these fall salads with squash...thanks Fawn!

Tues. AM weight 133.0
Wed. AM weight 131.0
Thurs. AM weight 130.0

Back on track...feeling solid...life is good.

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 week....buy lunch meat/bread/etc., and take the 2 seconds to make a sandwich for lunch everyday? Sandwiches can even be prepared the night before!

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

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

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

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

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

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

Life is good.

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!

Coming Clean

Anyone that knows me personally, knows my blog only exposes a fraction of my life. Our lives are so multi-dimensional, how can anyone express every aspect of ones life? Not to mention the fact that it's boring and unnecessary! And although I'm very honest about my challenges, I chose to focus on success, because, I believe that, ultimately what we focus on, is what sets our moods and attitudes. So I try and focus on "good".

What is "good"? Who decides what is good and what is bad? Oh, we all know what's really bad, I'm not referring to the obvious stuff, like criminal acts, I'm refferring to the everyday bad feelings like guilt. Guilt doesn't feel good.

We can chose to feel good about anything. I believe we can chose to feel good about food. Food is supposed to be joyful. Feeling good and feeling joy perpetuates feeling good and feeling joy. So why have I been feeling guilty about food? I've really been trying to feel good about it. I've really been trying to focus on the joy of food.

But as I lie in bed this morning, knowing that I've been having more binge eating, and knowing that my weight is up, I'm trying to deflect what's really going on. I find myself thinking how much I want to change it...and then realizing that I guess I really don't want to change it, because I can, if I want to, isn't that what I'm always saying? What really is going on? It doesn't matter, really.

Putting myself out here...out here publicly....is a double edged sword. On one hand it gives me some accountability, and on the other it opens me up to judgements. Not that I give a care, ultimately, what anyone thinks of me, what I do, or how I live my life, but don't we all want to be liked, to be loved, to be validated?

Anyone who has ever lost a large amount of weight knows that there are people in our lives that are just waiting for us to gain it back...we all know that, and I challenge anyone to disagree. We have become a society of "haters", and I used to be included it that group.

I do not define myself by the number on the scale, I never have, and I don't have any judgements on anyone for their current condition of weight or fitness. I understand it. Why we do or don't chose to take care of our bodies is part of our own individual journeys. My blog is about my journey. And if I come clean about my food, my feelings about food, it's for my own reflection, my own mental health.

Monday AM weight 133.0

I've been "feeling" hungry. I've been training heavy and using that to justify overeating. I've been chosing to stress about stupid shit and letting it take over my moods more than I should. I've been in denial about taking responsiblity for all of this.

But....my life is awesome. My life is happy, I'm happy. I'm strong, I'm smart, and my life is so good. I feel lucky every day. Lucky to appreciate the miracle of this life. Lucky to connect with so much goodness. And I will continue to focus on that goodness, because, life is good.

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)

Fridays are Awesome

Today was an awesome day! I drove down to Monterey to train one of my favorite clients at the NPS( Naval Postgraduate School), so I got an extra workout in (!), and then on my way home I stopped at the beach in Moss Landing for the first time ever, to play in the sand and get a little wet! The weather was perfect, (in fact I got a little too much sun on my face), I should've taken a picture...next time.

Everything just kept getting better. I found a couple of checks I forgot to cash about 4 weeks ago, yea, found money! I actually made it to yoga class @ 5:30, and then, when I got there the receptionist told me that the (expensive) yoga mat I purchased a few months ago was defective, and gave me a brand new one! Green, my favorite color!

My food was perfect today, I'm ready to train in the morning. Friday is my favorite day, Fridays are awesome.

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 week...how exciting!

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

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

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!

Bottoms up clean push press combinations

Oops, I only did 4 on the right side! I'm almost as infamous as Mark when it comes to "counting", LOL (inside joke)

Thursday AM weight 130.0
9:15am KB clean press day

Warm up w/12kg

2 hand swings and transfers, 40 rep sets x 5 = 10 min.

Work sets

#1 w/2 8kg's
dble swings, 1 min on
1 min rest

#2 w/2 8kg's
dbl snatch, neg press, dbl cl/pr, repeat 10x 1 min. on
1 min rest

#3 w/2 12kg's
20 dbl swings, 30 sec on
30 sec. rest
4 dbl. snatch, neg press, dbl. cl/pr, 30 sec. on
30 sec. rest
8 dbl. cl/pr, 30 sec. on
30 sec rest

All three sets took 7 min to complete, alternated in this order 5x = 35 min.

#4 w/12kg
5/5 BU cl, cl/pr, 1 min.,
on 1 min rest
x 5 sets = 10 min.

Total workout 55 min.

I swung at Girya for about 35 min., pretty much non stop, w/8kg in the afternoon.

Tomorrow, the weather is still great, workouts in Monterey & Santa Cruz. Life is great and Fridays are sweet!

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.