Tracy Reifkind's Blog Living My Physical Potential

Tracy's Group Training Schedule @ Girya

2010-01-17T18:57:00.000-08:00

Wow! January 2012 signifies the 4th anniversary of my first "official" Swing Class Schedule". Like the first part of every year, training starts out with such enthusiasm, and as the year goes on.....well, what have you been doing this past year?

"The kettlebell won't swing itself." (Mark Reifkind)

If you want to learn,

if you want to train,

if you want to become the athlete you thought it was too late to become.

You can have a body you're proud of,

and you can be in the best shape of your life....

it's never too late...you just have to show up and swing.

How do I know?

I live it.....I train Russian kettlebells, and I've developed a method of training the kettlebell swing that'll kick your butt, and change your body....for real!

NEW LOCATION starting Saturday January 7th, http://noxcusesfitness.com/

Sat. January 7th, 14th, 21st, 28th

7:15-8:00am Beg/Intermediate Swing/Get-up Level 1 & 2

8:00-8:30 Advanced Level 3
8:30-9:30am Marathon Swing and Snatch Vo2, Level 2
10:00-10:30 Private
10:30-11:15am Learn 2 Swing (must confirm space)

Tuesday mornings, Jan. 10, 17, 24, 31

Join us every Tuesday morning at the crack o' dawn.....this weekday morning class is a wheel of a deal for $25 you get a full 45 minutes of group training. You can come and join us 10 minutes early for some joint mobility lead by Master RKC Mark Reifkind, and then starting at 6:15am we swing, swing, swing, snatch, squat, and maybe swing a little more until 7:00am....and not a minute less! This class is open to anybody and everybody who has been training the kettlebell swing, but be warned.....you must have the disciple to self scale the workloads as the training intervals are advanced.

It is required for you to reserve your space via email or phone, tracyrif@yahoo.com, (408)421-8293.

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Saturday Group Training taught by Tracy Reifkind RKC @ Noxcuses Fitness, Palo Alto

Learn to Swing Lessons Four semi private 45 min. lessons $200 , or $60 per drop-in. Maximum of only three new students at a time.

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8:00-9:00 Advanced Level 2 One hour, $40 per class. Co-lead by Master RKC Mark Reifkind. This is open only by invitation. Must have at least 2-3 years experience training high volume kettlebell ballistics, and be able to pass the RKC snatch test.

Advanced Level 1 One hour, $40 per class. We will learn and train all 5 kettlebell skills, the swing, the snatch, the clean/press, clean/squat, and Get-up, in addition to Max Vo2 training.
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Inter Swing/Snatch 45 min., $25 per class. (you may learn to snatch, and clean/press, if you already don't know this skill)
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Basic Beginning Swing 30 min. $25 drop-in, $75 for 4 consecutive classes. If you have never attended one of my swing classes then you must either complete a "Learn to Swing" lesson. If you know how to swing but have never been to one of my classes you must start here to be evaluated for any other class skill level.

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1-on-1 Private Training. Learn to Snatch, Learn to Clean/Press, Learn the Turkish Get Up, and Master Swing Class available upon request and confirmation. $75 per 45 min session.

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Learn to Swing Lessons are for new students that have never swung a Russian kettlebell, or if you feel you need more practice and/or instruction before being allowed to attend a Beginner Class. These lessons are booked with a 3 person maximum! I recommend 4 weeks of learning the swing and it will be instructed as follows,

week 1, 2 hand swing and variations of the 2 hand swing week 2, 1 hand swings and transfers week 3, roundabouts week 4, combinations of all of the above swing movements and practice, practice, practice!

Advanced KB Training is a 1 hour class, co-lead by Master RKC Mark Reifkind. This workout is only for those committed to consistent weekly training. In this workout expect to snatch 100's of reps, and/or train the snatch for 5-10 minute long sets. It also include heavy double bell training and Hardstyle swing training.

Intermediate Swing/Snatch/ Clean Press/ Double bells is a 45 minute class that includes learning all of these kettlebell movements, if you don't know already have these skills, and training these skills in combination with swings. A Student must already have a solid swing practice and a base level of conditioning. (equal work/rest intervals)

Basic Beginning Swing is a 30 minute class will almost always be an "equal work to equal rest ratio", and it is scaleable to your current ability.....your ability can, and will change very quickly, lol! This means at least 600 swings in a 30 minute time frame! For the Basic /Beginning Swing Classes, I offer 4 classes for the price of three, but they all have to be attended consecutively, for the simple reason that I believe in consistency. I'm most interested in people getting results, and to do that you have to train regulary.....I haven't missed a workout in over 4 years, and I expect the same from anyone interested in training with me!

Come 5-10 minutes early to stretch and warm up on your own, or park a few blocks away and use walking as a warm up, but be ready to start swinging, on time!

I encourage you to reserve your space via email or phone, tracyrif@yahoo.com, (408)421-8293.

I hope this group training can work into your schedule because, I promise, you can be truly inspired to take your training to a whole new level!

Finding Balance

2008-11-02T19:13:00.000-08:00

In Bikram yoga this pose is called "balancing stick". It may look as if I'm simply bending forward while holding my right leg up, balancing on my left leg. But in fact what I'm really doing is contracting both of my quadriceps, contracting my glutes, while gripping the ground with my toes. I'm also squeezing my ears with my bicep muscles, contracting every muscle in my arms, down to my fingertips, leveling out my right hip, sucking my stomach in, and trying to breathe calmly. All of this while creating so much tension, pulling my body apart in opposite directions from fingertips and toes, like a tug of war......

"I don't know quite what the future holds for me, but I'm all about making my life easier, not harder."

I wrote those words almost 2 years ago when I started this blog. I was constantly being asked to share the exact details of how I lost over 100lbs. and transformed my body. So by journaling the changes in the foods I ate, and the way I developed my own style of training Russian Kettlebells, I did that. I was excited to do that, but what I forgot to do was to make my life easier! Trying to balance is hard work!

This will be my last blog post here, and instead of writing a blogpost about not continuing this blog, I'm going to clean my house first thing in the morning more regulary creating peace of mind to go to yoga class with Mark.......and I'm going to put my fat cat on a diet.

This blog chronicles step by step not only the last 2+ years of my continual physical transformation but the thought processes of my original methods and evolution of my training. The value of my experiences and the time I've taken to share them with readers, I hope, is a gift that will always be recognized.

2008-11-02T19:01:00.000-08:00

Trust

Surrender

Forgive

Let go

What Am I Going To Eat Today?

2008-10-28T05:35:00.000-07:00

"What am I going to eat?" How many times have you asked yourself that question? If you're like me, then you ask yourself that question before every meal. But why do you ask yourself that question?

If you're like me, then it's because you have so many good choices of fresh foods at home waiting for you in your fridge or freezer, that it hard to choose. Or, like me, you're so fast and efficient at preparing fresh, nutritious foods that you know within, sometimes as little as, 10 minutes for a salad (dressing and all), or 20-30 minutes in a pressure cooker you can have everything your body needs to stay and feel healthy....vegetables, protein, grains, etc. It's because you already know you have the skill and knowledge to cook and prepare anything you could want, and need, with the best quality ingredients you can afford....and that comes from practice.

Or....

Is it that you truly don't know because you have nothing at home waiting for you, either prepared, or within a short time, easy to prepare? Is it because, like most of the people in this country you haven't decided which fast food resturant it's going to be for lunch today? Is it because you don't know if you have the right ingredients to try a new recipe? Is it because making sure you have good, nutritious, fresh, foods isn't anywhere near the top of your priority list, if not, why not?

What am I going to eat today? I know what I'm going to eat, do you?

Breaking Through

2008-10-28T04:48:00.000-07:00

Sometimes breakthroughs come from breakdowns.

The definition of insanity.....doing the same thing and expecting different results.

Everything works, but nothing works forever.

Increased carbs

Smaller portions

More exact calorie count

More frequent meals

High volume, lighter bell KB's

Yoga everyday, sometimes twice a day

Relatability

2008-10-24T07:05:00.000-07:00

I'm coming up on my 4 year anniversary of the day I started my weight loss of over 100lbs, that means for 3 years now I've been able to maintain that loss...have I been perfect? No, but I don't need to be perfect, I just need to be the new person I am.

I was asked the other day (as I am often asked), "Are you afraid of gaining the weight back?", this question drives me freakin' crazy! It drives me crazy because it's so typical that people expect former fat people to get fat again! When a fat person loses a large amount of weight, the common response is always, "I wonder how long it will be before they put the weight back on?", not, "I wonder IF they'll put some weight back on"...I'm guilty of this sort of thinking myself!

I know the odds are not in favor of keeping weight off, especially extreme amounts of weight. So why am I not afraid of gaining the weight back?

I am not afraid of being fat again. I will never be 250lb+ again, never. Why not? Because I am not that person anymore, I'm just not. But that doesn't mean I don't remember that 250lb+ person....I will never forget where I came from. Just because I don't "live" there anymore doesn't mean I forgot what it was like. I understand it, I don't judge it. And I don't care what kind of trainer, dietician, nutritionist you are, if you've never had to lose a large amount of weight, then you can't possibly relate to someone who does, in a way that understands that it's about more than food....it's about eating, and the it's about the disconnection with our bodies.

Sure, a motivated person can find the kind of willpower and discipline it takes to reduce calories and exercise to lose weight, but motivation only lasts so long....and then what? You have to change who you are, you have to change how you think about food and eating, and you have to change how you live, permanently. Someone who's never had to do this can only offer the "calories in, calories out" theory.

Many people that have never had to lose weight aren't even healthy themselves, they're just thin, or of a "normal" weight. They can eat any kinds of foods they want, many times processed foods, they don't feel as if they need to pay attention to the quality of the foods they consume, or they just don't think about it. I've had to become conscious of the foods I choose, and the way I eat....lucky me!

Awareness and consciousness is always a good thing. Once you know the difference, you can never "un-know". I will never un-know what it was like to be extremely overweight, and for that I am grateful!

The old Tracy meets the new Tracy

2008-10-24T04:53:00.000-07:00

Part of my new way of eating.....my new way of thinking....

For a long time I've known that my portions were going to have to change. Feeling "full", really full, even stuffed full, is part of the mental crap that got me into trouble in the first place. I felt I was lucky to figure out a way of eating loads and loads of food without many calories, and still lose weight....and it worked for many years. But it didn't change my habit of overeating.

Now having to readjust, and reconfigure the types of calories in my food choices, to give me the fuel, and energy I need to stay strong in my training, and not starve myself, while still losing this extra 5-10 lbs I say I want to lose. I've been holding steady at 132lbs all week, down from an average of 137-138lbs. this past 6-7 months. More details on food and Thought.

The Event...double yoga

2008-10-21T04:50:00.000-07:00

As I mentioned in the last post, I've been taking Bikram yoga for almost 3 years. Mark and I calculated that to around 500 classes! This past June Mark went to his first class with me, truly a miracle. A miracle that he has rehabilited his body enough from years of too heavy training and tramatic joint injuries to even consider going the distance of a 90 minute Bikram yoga class in 104 degrees of heat. Trying it because he recognized that he had enough strength, and now needed flexibility and range of motion. Little did I know he would match my obsessiveness for this style of training.

Because of his work and training schedule he can not attend morning classes with me, that combined with the class schedule of our studio, it leaves late afternoon and weekends. I really dislike late afternoon classes, but in order to practice together, which is so awesome BTW, we've worked out Tues & Thurs @ 4:30pm, and Sunday mornings @8:00am.

Seeing how much he gets out of this yoga training I was wishing he could go more often than 3 classes a week, so I suggested attending 2 back to back classes on Sunday, that would make 4 classes a week for him. That's 3 hours of yoga, 3 hours of hot yoga in one morning! Are we hardcore or what? Let me tell you, 4:30pm classes are hard enough when you get up by 4:00am every morning, but back to back classes, that's serious stuff....for most people, lol.

Last week was the first week we did it, and it was amazing. I went throught the first class with the mindset of it marking the end of the halfway point, no anxiety of "When is this going to end.....". it just was. A little bit of coffee during the 1/2 hour break, change of clothes and we started the second. The second class was stronger, for both of us. It was all over it at 11:30am, we had started at 7:30 that morning, 4 hours of training!

I won't bore you with the details of how I felt, body or mind, the point of this post is how lucky I feel that Mark and I have come together, once again, first with kettlebells, now with Bikram yoga, sharing a passion for training at a level most people never experience by themselves, much less with their partner.

Sunday double yoga has become an event. An event that ends one week, and begins another with our commitment to a life of health, wellness, and strength of body and mind. A commitment to a life of togetherness.

Life is good.

These pictures were taken in order of our Sunday double yoga event. The top photo was right before the first class...see how fresh we looked, lol! The 2nd photo right after the first class, the 3rd photo after a change of clothes and going into the second class, the last photo, drenched again after 180 minutes of hot yoga!

My Bikram Yoga Practice

2008-10-20T04:45:00.000-07:00

I rarely if ever write about any details of my Bikram yoga practice, that's going to change! I've been practicing Bikram yoga for almost 3 years now, I started in Nov., of 2005. I wanted to add another type of training to balance out my KB's and walking, the choices for me were Tae Kwon Do, or yoga.

I had practiced Tae Kwon Do for 2 years in my early 30's ( I weghed 160-140lbs during that time), and loved it. I was able to achieve my brown belt and knew I wanted to train for black belt, like everything I do, I was training 6 days a week and volunteering to help assist the kids classes on the weekends, but somehow I lost motivation, started gaining weight, and never went back. (1995-'97). I loved practicing forms, but the thought of sparring at my age was not attractive, lol!

So, almost 10 years later, when I had lost most of my weight and realized that my fitness was at a level, (and my body was at a size) to try a new physical challenge I remembered hearing somewhere about this "hot yoga". Hmmnn....I love the heat, and I love to sweat, if I was going to do yoga, I was going to do hot yoga! So that's how it started.

I went to my first class in long pants and t-shirt, stood in the back of class and just went for it! I had to put all care about what anyone might think of me aside, afterall I was just coming off of a 100lb weight loss, standing in a room with all of these skinny yoga chicks in their spandex and little bra tops...yikes!

One of the good things about being married to an expert trainer, and owning a gym for 8 years is I knew enough about exercise and the body to not let anyone or anything intimidate me. I know that everyone has to start somewhere, and everyone is a beginner at one time, so if you make a mistake, (it's expected), just pay attention, keep trying until you get it right. How can you expect to get good at anything unless you do it! All you have to do is to keep showing up, you will get better.....you get what you give. I have the most respect for all of the beginners I see in class, because afterall, they're there, doing it, that's what counts.

Bikram Yoga, San Jose, had a beginning program that let you pay $10, for 10 consecutive days (it's changed slighty since then), so I went on a Thursday for my first class, and not wanting to "kill myself", or potentially overdo and screw up my KB training, I went everyother day for my first 10 days. I was hooked. I knew after my first class I wanted to, and could, get really good at this new practice, so I bought a monthly unlimited membership for 1 year.

In following month I practiced at least 3-4 days a week, even on Xmas day, (when we owned World Gym, Campbell, if Marks training day fell on Xmas, we were open, and it always fell on Xmas!). Then in January the studio promoted a 60 day challenge, 60 yoga classes in 60 days! No problem! I love a challenge and I was highly motivated to improve my practice ASAP. I completed the challenge somtimes taking back to back classes to make up for a day I couldn't get to the studio, making sure I got my 60 classes in the 60 day period.

Over the first year I probably averaged 4 classes a week, before switching studios (I wrote about the decision to switch on my blog), but the new studio just didn't have near the number of classes available, or the same class times and my practice fell to, sometimes, only 2 days a week. I came to my senses, put my personal feelings aside and returned to my original studio after I got the OK from my doctor after my surgery. After the required 6 week recovery, my KB training came back quickly, but my yoga practice was much harder to restart.

Once again, I'm hitting it hard, now trying to get to a class everyday and practicing with Mark Tuesdays, Thursdays and doing a "double" together on Sundays! My practice is reaching a new level after realizing I had been "cruising" through for months. I have new focus, new energy and my classes are crazy good! Much more to come.......

Pictures above are "standing bow pulling pose". Top picture was taken last week, and I can see that my right hip still need to come down, my right toe is not pointing straight up toward the ceilng, instead pointing left....I've already sarted to correct that, and that will bring my right hip down. Bottom piture was taken Nov. 06, same pose.

KB Swing Progressions and Roundabout Combination

2008-10-17T10:31:00.000-07:00

Here we go.....1600 reps

12kg

40 2 hand swing, 1 min,
5 roundabouts (40 reps), 1 min,
40 transfers, 1 min,
5 roundabouts (40 reps), 1 min.
40 reps, 1 swing/trans., 1 min,
5 roundabouts (40 reps), 1 min,
40 reps, 5/5 1 hand swings x 4, 1 min,
5 roundabouts (40 reps), 1 min,

8 min work, 2 min rest x 5 sets = 50 min

Demo set

10 2 hand swings
1 roundabout (8reps)
10 trans.
1 roundabout
10 reps, 1 swing/transfer (5)
1 roundabout
5/5 1 hnad swings
1 roundabout)

This took less than 2 min., but if you wanted to use this demo set as a work set, start with 1 roundabout, do everything else the same...it will equal 2 min. FYI!

Wednesday 10 min long 12kg swing/snatch sets

2008-10-17T05:18:00.000-07:00

Wednesday my workout was four, 10 minute long swing/snatch combination sets with a 2 minute rest period! I loved the combinations I put together so much I thought I might treat you all to a "real time" training video, but I have to recover first! I'll tape it and post it next week when I do it again.....

Monday 12kg speed

2008-10-14T06:08:00.000-07:00

7:00am KB

I warmed up with my 6:30am client, a portion of her workout was 10 rep "I go, you go" for 20 sets so that equaled 200 reps, so I skipped the warmup to my own workout!

Work sets

40/48/40 2 hand swings, 3 min work, 1 min rest = 4 min. (128 swings)

40/48/40 transfers, 3 min work,
1 min rest
40/48/40 rep, swing/transfers, 3 min work,
1 min rest
5/5 x4, 6/6 x4, 5/5 x4, one hand swings, 3 min work (see video demo)
1 min work

3 combinations = 12 min total rotation x 4 rotations = 48 min. (1536 swings)

8 double bottoms up cleans w/2 12kg's, 30 sec work, 30 sec rest x 10 sets = 10 min. (80 dbl BU CL )

Total workout 62 min. 1664 swings

I've known that KB speed work creates an intensity different from heavy KB intensity, but intensity all the same! Well, wanting to get my body smaller, I know this is not ideal! So when I noticed that I was hungrier than usual later in the day....again being reminded that intense training induces a need for more calories, I may have learned my lesson! Long, slow, endurance is the name of the game......dang it!

Stress, Heavy Training and Weight Loss....A Husbands Point of View( revised)

2008-10-13T04:38:00.000-07:00

I asked my brilliant husband, Mark, Master RKC Instructor, to write a guest blog, in his words, his thoughts about what I've been going through in regards to my bodyweight, diet and training these past months. I feel for husbands that live with wives constantly on diets, and I hope to give him some relief from it soon. He has always been my biggest support and fan, as well as the love of my life.

Losing over 100lbs was easy, and straight forward, compared to this recent weight gain of 5-10lbs. If you have anyone if your life that has been going through something similar, or if you yourself are having this experience, this may give you more information, and possibly some relief.

Mark:

Tracy asked me to write a guest blog relating to her recent post about weight loss, stress and low calorie diets on her other blog, Food and Thought. Just a note: I am not a Doctor and don’t play one on TV OR the internet. I am just an athlete and trainer and have been around the dieting block more than few times, especially with my stint as a competitive bodybuilder and bodybuilding coach. I have made an intensive personal study of nutrition, physiology and have experimented with many forms of dieting myself including the extremes of vegetarianism, fruitarianism, macrobiotics, extended fasting and competition bodybuilding diets for almost as long as I have been training.

It began at 14 years old when I decided that my terrible acne problem might be solved nutritionally and I never lost the interest and connection between nutrition,health and the training lifestyle. I gained and lost 50 pounds twice in one year going from 175 as a bodybuilder to 125 as an ultramarathoner and bulked myself up to 200 pounds in an attempt to get bigger for bodybuilding as well. So I have some experience with diets.

Training mostly women during my 29 years of personal training has also given me insight into the mindset and habits of women and the dieting and bodyfat issues they face. I have also been here as Tracy lost her 125 pounds, maintained her weight at 130 and 18% bodyfat for over a year and half, got very close to anorexic at 123 pounds and have watched her present struggles trying to shed the last 8 pounds or so to get back to her ‘ideal’ weight.

For many years I have scoffed when people say they are eating less and less calories and ‘cannot lose the weight’, believing they were not being honest with either their calorie counts or their activity levels . It is a know fact that when one goes too low with their caloric intake the body will slow the metabolism down in an effect to conserve fat and energy. This makes sense: if you were stranded on a desert island, with very little food to eat and lots of physical activity necessary to survive would you want your body’s response to be to increase the metabolism and speed up the burning of precious body fat? No, you would want your body to conserve its reserves of fat and slow the metabolism down, awaiting your rescue. Now, at a certain point( starving!) you would lose weight regardless of how much the body wants to conserve but that is starving and not dieting and there is a difference. So most people truly are not eating as little as they say, nor are they training as hard as they think.

This is NOT the case with Tracy as I have observed her food intake and training loads over this time period and she is eating LESS than ever, training more and harder than ever and yet the weight moves down very slowly and is much quicker to return after a (much needed) high calories break in the diet. By the way, this method of low calories during the week and a break in the diet once a week a time tested method used by bodybuilders for many years as a way to tolerate extreme dieting and jump start the metabolism ( and save the mind!) each week. This worked perfectly for Tracy for many years. It hasn’t seemed to work that well lately and there are a few reasons that I think this has been happening.

Two major points: the first is her age (45) and with that the possible onset of perimenopause. Almost every woman I train and talk to about this issue (45-55 years old) ALL say they have experienced weight gain, especially around the hips and waist that they never had issues with before after this age. Regardless of how hard they diet and train. Things that previously worked before no longer work. This can be especially frustrating, especially if it is just a few short months ago that previous methods worked well.

Yet it is almost like saying everything was fine right before one hit puberty and then all kinds of crazy stuff happened after that! One cannot go back to a pre-pubescent state no matter how much they want to. Once the hormonal shift occurs you are a different person metabolically and things have to be treated as such. New methods have to be employed and techniques that had success before have to be discarded. New hypotheses and new experiments have to be performed to find out what works RIGHT NOW, with this new body and this new hormonal environment.Tracy is doing so with changes in her training weights and intensities as well as her meal plans.

The second, and, I believe, the most significant part of this is how the surgery might have affected her body and hormonal levels, perhaps even triggering early perimenopause. At the very least increasing total body stress and cortisol levels which are hugely implicated in body fat increases in men and women. No way around it, it was major surgery and a major stress on her body. Stress can do ANYTHING to your body. Given that enough can kill you it’s no joke. It’s a vicious circle as well as a double edge sword: increased stress increases weight which increases stress which ……you get the picture. The stress also increases adrenaline output which can deplete the adrenals as well as increase cortisol levels. High levels of cruciferous vegetables can also block iodine absorption which can lower one’s thyroid output( one should increase sea vegetables (seaweeds) to balance this. If you have an inactive or slow thyroid one will gain weight as well.

Cortisol also increases sugar output ( for the fight or flight) which can lead to unstable blood sugar levels and increased hunger as well. It’s a tough mix when one is trying to lose bodyfat.
And not just the bodyfat but the reserves of fat as well, which the body will give up very sparingly. It’s just not in the body’s interest to go into the last reserves of fat, which it knows it will need for emergencies. It’s like depleting your savings account, when the car breaks down how do you pay for it? Reserves are important in all areas of one’s life.

Again, just because one could do it at a certain time period previously does NOT mean it will work again, indefinitely. As my powerlifting coach Louie Simmons loves to say:” everything works but nothing works forever.”One must be flexible in their approach to training and diet. You don’t have to be, but things probably won’t work out as you want them to and then what?

And to that point, I also believe that the combination of very heavy training,especially for the type of volume that Tracy has been doing has made it much harder to keep the calorie count down. High intensity training, regardless of the weight on the bell ,really taps into the blood sugar stores as well as the stored glycogen levels and creates a HUGE demand to replace those sugars. Tracy's calorie count was within range for fat loss, but the heavy and high intensity training created much more severe hunger pangs. When the bell is actually very heavy (say 1000 24 kg swings/ high volume 16 kg snatches?) these sugar demands are even higher. And so is the appetite.

Even doing high speed work with lighter weights can tap into the blood sugar levels strongly, not to mention activating the white muscle fibers, the ones that actually GROW bigger. This is great if one's goal is to increase muscle size, and should be considered a validation of the kettlebells ability to grow muscle BUT if one's goal is to get SMALLER and LIGHTER, than smaller weights and lower intensities should be employed more often. At least until the goal weight is achieved. Think jogging instead of sprinting. If one reads back to Tracy's earlier blog post you can see the preponderance of the 12 kg bell and longer slower sets. This is what we are headed back to with the exception of even longer sets for more of an endurance effect and fat/muscle loss effect. Yes, muscle. Muscle and fat are intimately entwined and one invariably loses muscle when one loses fat and vice versa. This is precisely why bodybuilders train and diet as they do; for a specific peak.Trying to maintain that peak year round is, needless to say,very tough. One must be willing to do what is necessary for a result regardless of what one wants to do (Tracy is DYING to train with the 16 kg again!).She will again soon but with much lower volumes.
One more thing about stress. Everyone has a level of stress that they can handle at any one time.You can fill it up with one thing( training, job, relationship,hobbies worry, DIETING,etc) or a combination of all of the above. But you can't exceed the limitations. When you add the stress of trying to take in less calories than the body needs to do it's job things get really dicey. Especially when one does large volumes of intense training. It's like putting in half a tank of gas and expecting to get double the mileage. Just ain't gonna happen. Not without a fight.
And trying to go hard on fumes is tough on many levels.Even on spouses :))

Another important point is the pressure on people to be perfect and to be at their ideal(whatever- size, weight, strength, speed, etc) all the time. No bodybuilder or strength athlete would try to stay at their peak for any length of time because they know it’s impossible. They train and diet for months to get the peak, then back off as they rest up for another run at the gold ring. I know people will say “ but I did it so easily …… “ fill in the blank. Last year, last month, last week. Which may be true. But if it ain’t working now you have to change course.
Remember the definition of insanity: doing the same thing over and over expecting different results. I totally understand how frustrating it is but that’s the way it seems to be. I don’t make the rules, I just know ‘em, lol. I have to live by them too. Everyone does.

To sum this up, I think the main thing that’s important is to take the pressure off to be perfect so one can relax into where they are now, all the while still aiming for the long term goal. Once you realize that the stress of constant extreme dieting is more deleterious towards accomplishing the goal that should become the main concern: NOT stressing. How that is accomplished has to be individual but realize that if one is constantly berating oneself for not living up to ones goals and is holding one’s breath waiting to be perfect the chance of that happening get smaller all the time. I know, it sucks.

This comes back, imo, to living the lifestyle, training consistently, eating as clean as you can, giving yourself breaks and trying to accept where you are RIGHT NOW all the while not giving up the long term goal. Inching yourself towards the goal while not increasing the stress of doing so any more than is necessary, and taking the steps to decrease stress as much as possible.
The goal of training is NOT to induce anorexia, it is to build strength, condition, endurance, flexibility, power and ability. Health. At any weight. One must eat enough to fuel the workouts and your life. You can’t put half the gas in your car and expect double the mileage. Just ain’t gonna happen.It’s like anything else, one must find a balance. And learn to live with our imperfections.The challenge of this passage between ages 45 and 50 will be very demanding for probably most women , and one must find their own path through the jungle. I believe it can be done, that the goal of a light body, leanness, strength and endurance can all be had. And we won’t stop til we figure it out. BUT you have to enjoy the trip or what is it all about?

Friday, 100 rep sets x 10 + doubles

2008-10-10T18:09:00.001-07:00

Wednesday I did 7 minute sets, using my KB swing progression ladder in groups of 40 reps, today I cut the length of the set to 100 reps, 2 1/2 minutes long, staying with the same progressive ladder, only in groups os 10 reps. 50 reps uphill, 50 reps downhill.

Work sets

10 2 hand swings,
10 transfers,
5, 1 swing / transfer (10 reps),
5/5 1 hand swings,
10 1 hand swings L,
10 1 hand swings R,
5/5 1 hand swings
5, 1 swing / transfer (10 reps)
10 transfers,
10 2 hand swings

2 1/2 min. work, 1 min rest x 10 sets = 35 minutes

I found that by changing the swing pattern so quickly, every 10 reps, this combination went quick, considering it was 100 reps....before you know it once you're headed downhill the set is already half over, and the it's done, lol! (you will end up on the opposite hand after the first swing/transfer portion of this combination, but it will even out on the downhill.)

Doubles

1 double clean/press, 1 double bottoms up clean w/ 12kg's x 5, 30 sec work,
30 sec rest,
1 double clean/press, 1 double snatch, neg press x 8 w 8kg's, 1 min work,
1 min rest

I rotated these two sets x 8. Each rotation took 3 min. to complete = 24 min.

Total workout 59 min.

Try doing double bottoms up cleans, after swinging 1000 reps, lol!

Wednesday....Endurance

2008-10-09T04:53:00.000-07:00

Since changing my training strategy using only the 12kg and lighter, I have two choices.....speed and/or endurance. Today was endurance!

I went to yoga in the morning, and then Mark and I started our workout around 1:00pm. I prefer to train first thing in the morning, but I got busy blogging and put it off, with the best of intentions to just go for it later that afternoon. I always regret putting it off, because I never feel like training in the afternoon! Really the only thing that motivated me to get out there and get it done was that I was freakin' hungry, and I knew I could eat after my workout, lol.

The good thing about long sets is that you don't have to do very many of them. I thought I might do four 10 minute sets w/2 min rest period....I was quickly put in my place once I started swinging....7 minutes was all I could do, mentally. So, after doing the math, I settled for 7 minutes of work, 2 min rest x 5 sets = 45 minutes of swings...oh, and 1400 reps!

Work Set w/12kg (no warm up)

40 2 hand swings, 1 min
40 transfers, 1 min
40 reps, 1 swing, 1 transfer, 1 min
40 reps, 5/5 x 4 1 hand swings, 1 min
40 reps, 10/10 x 2 1 hand swings, 1 min
40 reps, 20/20, 1 hand swings 1 min.
40 2 hand swings, 1 min

7 min work w/2 min rest x 5

If you want to see the video of the last minute, of the last 7 minute set (2 hand swings) then it's on You Tube.....I thought I'd spare you the boredom!

The Tracy Rif Roundabout, it's origin and concept

2008-10-07T06:05:00.000-07:00

I started my kettlebell training by combining the different swing variations in sets of patterns for a couple of reasons:

I wanted to swing for longer sets, and I only knew a few KB moves. If a little was good, then more must be better! And I wanted to get as much work done in as little time possible, and the only way I knew how to do that was to swing more, rest less! I also saw endurance/ cardio training as my strength, not the high tension exercises. And my goal was to burn calories, not to get strong, but skinny, lol!

To swing longer I needed to make it fun. There it is the "F" word! I know, I know, training is not supposed to be fun! But by combining the different swing movements and creating patterns, I had to focus more on the pattern of movements, than the actual work being done. And being one that likes repitition and perfecting patterns I found it to be challenging to repeat a pattern over and over until I got it right!

Without going into my complete training philosophy....you'll have to wait for the book to be published.....enter the Roundabout.

I was in the gym wanting to work up to swinging a heavier bell one handed, the weight increments of bells available (at the time) jumped considerably, making it hard, being a woman, to go from a 16kg, to a 20kg. So, what to do?

Well, it made sense to work progressively, first starting with 2 hands, transferring the heavier bell to one hand, back to using 2 hands, and then repeating it on the other side, ending with two hands again. Once the strength was built, swinging more one handed reps at a time on each side....2,3,4,5 reps etc.....with the 2 hand swings breaking up the work inbetween, until I could swing consistently, only one handed, the heavier bell.

I named it the Roundabout because I think Mark's gymnastic background had some influence! The "round off" is a gymnastics move, and in gymnastics alot of moves are named. That combined with the fact that the bell starts at one point, in the middle, travels to one side, and then back to the middle before traveling ot the other side, making a complete circle....a complete "round"! Personally, I thought the name Roundabout, was kind of silly, lol, but how could I keep track of such a long combination of swings, train it, and teach it without naming it?

If you think getting this combination right was easy, it wasn't. I wanted to use all of the swing movements in addition to fitting it into a pattern that would evenly take 1 minutes time. I didn't have anyone showing or telling me the correct pattern, it's hard enough when you do have someone taking you through the combination. I had to do it many, many, many times, incorrectly before memorizing the pattern in the correct order, consistently. (When the Roundabout combination gets easy for you, try the Fast Roundabout, lol!) And that was the other really cool thing about it, and why I use it often with clients, is because you get a ton of work done, but are distracted by training the swings in the correct order. The Roundabout combination alone is a great training tool, regardless of whether or not you are working up to using a heavier bell (see my latest workout video)....although it is my main technique for building most beginners up to swinging, one handed, the 12kg, from the 8kg (mostly women, obviously).

The breakdown:

2 hand swing (rep 1)
transfer to R, (rep 2)
one hand swing R, (rep 3)
transfer back to 2 hand swing, (rep 4)
2 hand swing, (rep 5)
transfer to L, (rep 6)
1 hand swing L, (rep 7)
transfer to 2 hand swing, repeat (rep 8)

Each complete Roundabout has 8 reps, 5 complete Roundabouts = 1 min.

I've added tons of variations of the Roundabout using multiple one hand swing reps, snatches, cleans, clean/press, and a combination of all of these moves. I've done 1/2 Roundabouts, that's when you go back and forth to one hand swings only on one side before moving on to the other side, breaking up sets, all R one hand swings, rest, then all L, one hand swings. Fast Roundabouts, that's when you drop the 2 hand and 1 hand swings, using only 2 hand and 1 hand transfers, alternating clockwise and counter clockwise "rounds"(see last video) Roundabout ladders, etc. I could write a whole book on Roundabout combinations, and more benefits to using it....if only I had the energy, lol!

Yesterday, as I was downloading the videos of my workout, I came across another You Tube video titled Russian Kettlebell Roundabout with a Snatch, and I was shocked to see someone else demonstrating "my combination" and calling it by the name I gave it! I didn't invent the kettlebell, I didn't invent the kettlebell swing or every single kettlebell swing combination ever done. But I have been publishing this style of combination swing training for a couple of years, and first published the Roundabout combination demonstrating and explaining the pattern on video, so I decided, to now, document how I developed it for my own training purposes. I've never been one to whine or be petty, and if someone else wants to claim it, then so be it. But until that happens, imitation is the best form of flattery and the fact that the "Roundabout" is a recognized swing combination, then I can only be grateful for my addition to kettlebell training.

explanation of Roundabout published 09/07

Fast Roundabouts published 02/07

2 hand transfer to R,
transfer L,
transfer 2 hands,
transfer L,
transfer R,
transfer 2 hands,
repeat

Speed Roundabouts, and Snatch Roundabouts

2008-10-07T05:09:00.000-07:00

Sticking with using only the 12kg, I'm finding that a 3 minute set w/1 minute rest seems to be working well. 3 minutes is long enough to train the 12kg hard, without going into an endurance pace that barely gets my heartrate where it needs to be!

I chose roundabouts for my workout today because I had done mostly high rep one hand swings last week, and 2 hand swings are too light w/12kg, and boring, for 3 minute sets. So, the combination of one hand and 2 hand swings of the roundabout was a good compromise....add speed to the combination, and here you have it!

I'll be writing a blog post about how and why I developed the Tracy Rif Roundabout combination, and the breakdown of the Roundabouts swing combination, and it's concept.

Monday
7:00am KB Roundabouts
9:15 Bikram yoga

Warm up w/12kg

40 2 hand swing 1 min work/rest x 3 sets = 6 min.

Work sets w/12kg, 3 min work/1 min. rest

40 rep per min pace Roundabout, 1 min
48 rep per min pace Roundabout, 1 min
40 rep per min pace Roundabout, 1 min
1 min rest
5 complete snatch Roundabouts per 1 min x 3 min
(10 snatches, 5 each side per min. 30 snatch total per set)
1 min rest

These 2 sets took 8 minutes to complete, rotated 4 x = 32 minutes. I then changed the snatch roundabouts to 1 min sets w/1 min rest, but kept the speed sets the same 3 min work/1 min rest for 3 more rotations = 18 min.

Total workout 56 min.

I know this can be complicated to follow, but I wanted the workout to be at least 50 min long, and after the first 4 rotations I just couldn't keep the pace of a three min snatch roundabout set, so that's why I decided to break it down to only on min, but three times......broken up with the same 3 min long roundabout speed set.....if any cares about my thought process, lol!

PS It's really hard to think and talk clearly during an actual workout, because I am training hard! But I meant to say there are 5 complete Roundabouts in 1 min. not 8...therefore my speed minute had 6 complete roundabouts, 48 rep per min pace @ 8 reps per Roundabout.

Baby Got Back...Literally! More speed work

2008-10-03T10:24:00.000-07:00

I would never normally post this picture of my backside, but it makes an important point, so there it is.....

The point is that I had been training, fast and furious, with Max Vo2 speed snatches, not just with the 12kg, but with the 16kg too, in addition to lots of heavy 2 hand swings, mostly 15 sec-1 min intervals, and the muscle density in my body is too much! Now, some might say, how could you have too much muscle? It's not the muscle that bothers me, it's the hunger my training creates, and eating my way up to an extra 5-8lbs of muscle AND fat! I cannot starve myself and do the kind of training I do...well maybe I can, but I don't want to. Sure I don't want to lose any more muscle than I need to...what does that mean? It means if I have to lose 2-4lbs of muscle to lose 4-6lbs of fat then so be it. Guess what? Looking at my back, I've got a little extra of both I can afford to lose, lol! Being smaller and feeling good in my size 6 jeans is way more important to me than swinging or snatching those heavy bells....bottom line.

I train because it makes me feel good, because it makes me feel as if I look good. Call me vain, whatever! But after not feeling good about my health and the look of my body for most of my life, I'll chose vanity.

Friday

6:00am KB's

7:00 interval walk w/Liz

Warm up

40 2 hand swings w/12kg x 3 set, 1 min work/rest = 6 min.

Work Sets w/12kg 3 min work set, 1 min rest

44 trans, 1 min,

12 clean, press, trans, 1 min,

44 trans, 1 min,

1 min rest

10 double clean/press w/2 12kg's, 45 sec work,

45 sec rest

I rotated these 2 sets x 6 = 33 min.

6 double bottoms up clean w 2 12kg's, holding for 5 sec. each at the top, 30 sec work, 30 sec rest x 6 sets= 3 min.

Total workout 42 min.

I've changed my 12kg swing speed to a 44 rep per minute pace...wow, it really makes a difference. Completely new workouts, just changing the speed.

Life is good, speed swings are good!

There's No Shame in the 12kg...speed practice

2008-10-01T15:18:00.000-07:00

Months of high rep snatch workouts (Max vo2) and heavy, high volume swings, gave me a back like a football player, and although Mark likes it, I don't, and it's part of the extra 8lbs that keeps rearing it's ugly head, the rest on my hips and thghs! So I'm changing the game plan.

I know it's going to be hard to not pick up anything heavier than the 12kg for at least a month....if it gives me the results I want, then longer....because I know I'm strong, I like to challenge myself, and its natural to think of progressions as increases in weight. Although it's been fun, I need to do what's going to give me the results I'm looking for....to be smaller, so the 12kg it is. So I have to make using it as tough as I can, and that mean can mean fast, and long sets. Here's what I did today,

Warm up
40 reps per min. swings w/1 min rest x 2 = 4 min.

Work sets

40 rep per min transfers,
44 rep per min transfers,
48 rep per min transfers, 3 min work,
1 min rest
48 rep per min transfers,
44 rep per min transfers,
4o rep per min transfers, 3 min work
1 min rest

I rotated this uphill speed set with the same exercises in reverse (downhill speed set). Each rotation took 8 minutes to complete x 5 rotations = 40 min.

Video shows the same uphill speed ladder of the first half of this rotation, but 30 sec increment, insted of 1 min. increments, and I ended the set with an additional 30 sec @ 40 rep per min. pace to demonstrate more clearly the difference in speed and height of the bell

20 rep, 30 sec,
22 rep, 30 sec,
24 rep, 30 sec,
20 rep, 30 sec,
x 1 = 2 min.

Total workout 46 min.

How Clean is Clean?

2008-09-29T04:30:00.000-07:00

Of course I'm talking about food again....how clean is clean? There's no denying food you pick out of the ground, or from a tree that hasn't been treated with chemicals, is as clean as a food can get, but we all can't, want or need to eat only raw natural foods. But let's say we could.....

What is the purpose of eating clean? Is it just about our bodies, and health, or is it about the health of our planet, and environment? So much about organic farming and local eating is about using less fossil fuels to transport unseasonal, unregional foods. So is a organic bell pepper shipped and then ground transported from Holland, to your local Trader Joe's, that's been wrapped in plastic for weeks, clean? What about that organic leg of lamb from New Zealand?

Until I write a blog post about the differences between commerically raised chicken (or should I say commercially caged chicken), organic chicken, free range chicken and pasture fed chicken, does eating any of these choices affect how clean a homemade meal is? Is a homemade roasted, un-organic chicken "cleaner" than a organic roasted chicken from Whole Foods, that has been brined or marinated in salt, un-organic spices, and sometimes sugar?

And since I'm on the subject of chicken..... Right now I have homemade chicken stock in my freezer, three kinds, one made with completely organic, pasture fed, chicken bones, and organic veggies from the farmers market, one made with industrial organic chicken bones, and some industrial organic veggies, and one made from chickens grilled at the Mexican market that had been marinated in who knows what, but for sure not organic chickens....(I just couldn't bring myself to not use the left over bones!) Is one homemade chicken stock "cleaner" than another, and would organic chicken broth from Whole Foods be better than my un-organic homemade stock?

And what about the homemade soup I make from my un-organic chicken stock. Is it still less clean if I use organic veggies? Or is my homemade soup made with organic stock, less clean if I use industrially grown veggies? What if I add meat to my soup? Is it less clean if I use anything but pasture fed, orgainic animal protein? (meat) How does any un-organic homemade soup compare to orgainc canned soups?

The difference between a processed dry cereal, no matter how "healthy" it is and oatmeal is obvious, but are highly processed"quick oats" better and cleaner than dry cereal? Quick cooking oats are more processed than old-fashioned oats, that are more processed than steel cut oats, so what level of clean do you choose? What if you pour un-organic milk over your oats, or God forbid use white sugar in your oats (one of my favorites, lol!) All are still better than a breakfast burrito, even most dry cereals!

What about juice? Can you buy an orange juice as clean as picking the oranges and juicing them yourself? Does it really matter that much, or does how much juice you drink more important for your health?

What is the difference between clean eating and healthy eating? Is there a difference? I, personally don't think using ingredients like real butter, or cream, makes a meal unclean, or unhealthy. Does the freshness of a food make a difference? Like I mentioned earlier, does storing or heating foods in plastic make a difference? For that matter does cooking food at all versus eating raw make a difference? How about the cooking method? Grilling, roasting, boiling, etc....how about using a microwave? Do unseasonal, unregional foods make a difference? How many levels of "clean" are you willing to break it down to before you jump on the "I only eat clean" bandwagon? What is your personal philoshoy or ranking system?

What ever it is, unless your standards are through the roof, then don't judge, less be judged, lol! I managed to lose over 100lbs without ever eating an organic veggie, much less a pasture fed chicken! Lets not forget what's really important. Eating fresh live foods. Making and preparing your own foods. Using quality ingredients, and eating healthy portions. If you move toward healthy foods, you also move toward cleaner eating practices, and visa versa! Whatever choices you make feel good about them.....we all do our best, until we learn to do better, then we do better.....right?

200 rep Workout, 12, 16, 20, 24kg

2008-09-28T06:40:00.000-07:00

Reading blogs is an invaluable way to stay inspired and motivated. I recently described my blog, at our workshop in Healdsburg, as a "free personal trainer".....it's the same with anyone else that posts actual workouts. If someone is doing it, then it can be done! I noticed that Franz and Yoana tested their swings with the 24kg, to see how long it would take to do 200 reps......

I never really know what my workout is going to be until I get into the gym, but during Bikram yoga Saturday morning the number 200 was stuck in my head. I knew I could swing the 12 and the 16 for 200 continuous reps, I had done that many times. But I had never swung the 20kg, or the 24kg, continuous, for more than 40 reps, until Saturday.......

6:30am KB swings with client (10-15 min, I go, you go)
7:20am 45 minute walk w/client
10:00a, Bikram yoga
1:30 KB 200 rep workout

20kg 200 rep roundabouts (2 hand and 1 hand swings)

Work sets

200 reps done in "roundabouts" w/12kg, 5 min work
2 min rest= 7 min set
200 rep roundabouts w/16kg, 5 min work,
3 min rest= 8 min set
200 rep roundabout w/20kg, 5 min work,
4 min rest= 9 min. set
200 rep 2 hand swings w/24kg, 4 min work (160 continuous reps), 30 sec rest, 1 mim. work (40 reps), 3.5 min. rest= 9 min set
200 rep roundabouts w/12kg, 5 min. work, 1 min. rest x 3 sets = 18 min.

24kg, 200 reps (2 hand swings)

Total workout 51 min. 1400 swings

Roundabouts are a combination swing exercise I developed to progressively work from 2 hand to one hand swings with heavier weights.

Clean Eating, and my Inner Snob

2008-09-26T05:53:00.000-07:00

I've been wanting to write about the subject of "eating clean". Eating clean will, if it hasn't already, be the next bandwagon to be jumped on....thank goodness the catch-phrase"core training" is winding down, lol! I would love to write all of my thoughts and opinions about eating clean, but that would take too long, and very quickly become boring in a pretentious kind of way. So, instead I'm simply starting this post with the question of "What does eating clean mean?"

This is where my inner snob starts to show.....

In a perfect "eating clean" world, any food that processed, in any way, is not "clean". Any food that comes in a package, and all you have to do is open the package and eat, is not eating clean.
So on a scale of 1-10, #1 being ready-made, ready-to-eat, processed foods, and #10 being fresh, live, raw, natural and truly organic foods that you prepare yourself, where do your foods rate?

I keep, and have been keeping a hard copy food journal for months now, and I'll start to post my daily menu again on Food and Thought, rating my own food choices and why I make the choices I do. The trade-offs that are sometimes acceptable, and the hypocrisy my inner snob has to answer to, lol!

I have an interest and desire to keep improving the foods I chose to eat, building a strong, resilient body, and maintain a quality of health that gives me the physical freedom to enjoy this good life. I see and hear a similar desire with the people I connect with everyday and I thought this would be a good way of expanding, and sharing ideas of awareness.

There is so much information, but more importantly so much personal experience, not just mine, on how to move toward health. That's my "thing", Move toward health.....(another blog post, for another time!) I look forward to any comments.

Wednesday, heavy 2 hand swing ladder

2008-09-24T18:35:00.000-07:00

6:30am KB
9:15 Bikram yoga

Warm up

40 rep per min. pace, 1 min work / rest x 4 sets w/12kg, 1 set w/16kg = 10 min.

Work sets

40 2 hand swing w/20kg, 1 min work,
30 sec rest
20 2 hand swing w/24kg, 30 sec work,
30 sec rest
20 2 hand swing w/28kg, 30 sec work,,
30 sec rest,
40 2 hand swings w/16kg, 1 min. work,
1 min rest
repeat x 6 rotations in this order = 33 min.

10/10/10/10 x 2 botooms up swings w/12kg, 2 min work, 1 min rest = 5 min.

Total workout 48 min.

I've been putting my workouts as the priority in the mornings, scheduling clients starting @ 6:30am, which means I have to start my KB's an hour early, on time, to get a good workout in myself! Life is good, and getting my workouts in first is great!

I didn't come to play

2008-09-23T15:06:00.000-07:00

Geez, I never did Max Vo2 in sunglasses and earrings before, lol. 40 sets of 9 reps per set, after the five minute snatch ramp up.

Every two years you have to retest the snatch to recertify, so I decided to try it all on one arm when I got home. The first set of 70 was done with my strong side, this is my weak side....71. The hard part was getting it done before the 3 minute video capability was over...the first set took about 3 1/2 min.

Snatch workout

70/70
50/30
20/20/20
10/10 x 5 (5 min. set)
380 snatches

One hand speed swings

20/20, 1 min work/rest
24/24, 1 min work/rest
x 5 rotations = 20 min.

Wow, What a RKC weekend!

2008-09-22T06:11:00.000-07:00

I just got back from assisiting at my second RKC, being assigned to Doug Nepodals Team, (I assisited Geoff Neuperts team in Arpril 07), and what an experience! The best part was, I was so much more appreciative to have the honor of assisting. I joke about attending Certs to simply ride coattails of my brilliant husband Mark, Master Instructor, acting as "unofficial" photographer, etc., but I will never miss an opportunity to assist again, and will do so anytime if they invite me back!

I didn't take many pictures, so I apologize to my team, they deserved a few photos of such an event, and now that I'm home I realized I should've made more of an effort. (I have had other things going on lately.....)

The top photo is one of maybe 6 photos of the whole weekend, taken at the beginning of day 2. Part of Team Nepodal, Dustin, Matt, Kerry (co-assistant), Al, Derek and James.

More to come.....

Matchy-matchy

2008-09-17T15:28:00.000-07:00

Good Lord, can it be? Am I making Mark and me one of those obnoxious matchy-matchy couples? Yes! And so what, it's kind of fun, lol! I try and wear the same color as Mark when we go to yoga together....it's not bad enough that we hold hands during savasana!

Which is the Enemy? Sugar or Fat?

2008-09-15T18:47:00.000-07:00

Anything in modertion, right? Well, this is not a scientific blog post, Mark would have to write that one, lol, this is just something from my experience.

Sugar is so overconsumed in this country it scary, or it should be scary (and sweeteners in general...even Splenda). I'm not sure how everyone can walk around so oblivious, so unconsciuos to the fact that practially everything we eat, especially processed foods, has sugar or is sweet, not to mention the obvious stuff like sodas and desserts.

Mark and I stopped in Peet's coffee after yoga the other morning, about 10:30 am, and this man next to me was stirring cocoa powder, that he brought from home, into his coffee. Now, I suspected I already knew why he was bringing his own cocoa powder with him, because Peet's uses a cocoa syrup for their mocha drinks that contains high fructose corn syrup, (something I was aware of because I'm a crazy label reader!), and after asking him I found out I was right. We had a conversation about how unbelievable a trendy coffee house like Peet's could use such an ingredient....now Starbucks you expect that kind of thing, but Peet's?

Anyway, after our conversation he sat down at a table next to us with his wife and young daughter, about 7 years old (I hate to talk about a little girl, but she probably weighed around 70-80lbs, not a judgement, just an observation), and they all had a croissant, or pastry of some sort, in addition to their semi-homemade mochas with real sugar, the little girl drinking hot chocolate. Mark and I discussed how crazy it seemed that this man gave so much care to whether or not his mocha drink had high fructose corn syrup, but disregarded the high fat, white flour croissant...he was also carrying around 20-30 extra pounds. hmmn.....

So this brings me to this last April when I tried to cut sugar out of my diet. Can you believe that I gained this last 5 lbs, that I've been carrying around for almost 6 months now, during that month! I gained the weight because I was eating more carbs and way more fats than I normally would, ususally in the form of nuts and nut butters. I truly believe that sugar is not my enemy, but neither is fat....overeating is, lol! Sugar is not a everymeal option for me, and when I do add sugar (or sweeteners) to salad dressings, marinades, breakfast meals, like oats, or even my coffee or tea (honey), I'm aware of it, and because I make most of my own foods I know exactly what goes into everything. I don't cut out sugars or fats, but I chose what, when, and how much of it I eat, trying to eat at least one full meal without sugar or sweetness.

It's not the sugar it's the shear volume, the overdose of sugar consumed as an everyday practice, that's the problem. I might add 1 t. of honey to my tea , or 1 tbl of brown sugar (3 t.) to my morning oats, but a soda has 12 teaspoons, maybe more.

It's not the fats, it's the quality of fats. The difference between an avocado, or good olive oil to the vat of hydrogenated oil potatoes are fried in, and consumed by millions everyday.

Now, I'm the first one to try and be a snob about fake foods, sweeteners or fats......organic, not organic, seasonal and or locally grown foods, but I'm not perfect, especially, and specifially when I start to eat compulsively. I don't think a little bit of anything is bad, (even "carbs") or alot of everything, every once in a while is bad, lol....balance can be key. We all do our best until we learn better, then we do better, right?

Monday Doubles

2008-09-15T08:37:00.000-07:00

6:00am KB
9:15 Bikram yoga

Warm up
40 2 hand swings w/12kg, 1 min work/rest, x 5 sets = 10 min.

Work sets

20 dbl sw w/12kg's, 30 sec work/rest,
8 dbl cl,pr, w/12kg's, 30 sec. work/rest,
10 dbl snatch, ng pr w/8kg's, 30 sec work/rest,

Rotated in this order x 10 sets each = 30 min.

20 dbl sw, w/12kg's, 30 sec work/rest,
15/15 snatch w/12kg, 1 min work/rest,

Rotated in this order x 5 sets each = 15 min.

Total workout 55 minutes

Because I Could....

2008-09-12T06:37:00.000-07:00

I had a great workout on Tuesday, so I didn't need to train on Wed., but Mark was doing Max Vo2 36/36, and I thought....what the hell, I haven't snatched casually in a while, I won't train Max Vo2 "officially", but I'll pick a moderate speed and just go for it. My "official" 36/36 speed would be 19 reps per, I slowed it down to 15 reps.

1:30pm

15 snatch R, 36 sec/36 sec work /rest
15 snatch L
x 31 sets

I didn't keep count during the workout I just followed him, but I admit I started getting antsy near the end!

I Own Too Much Food! Or Does My Food Own Too Much of Me?

2008-09-11T09:41:00.000-07:00

I own too much food. How could that possibly be? I don't shop nearly as much as I used to, I wait long periods of time, trying to use food I already own, in new and different ways, so as not to waste. I started throwing away any foods less than perfect (old produce) but I still own too much. This should be my worst problem!

I cleaned out my pantry months ago, only stocking basics like beans, grains, oatmeal, pastas, anchovies, tuna and other canned protein, dried fruits (coconut for Mark), canned chipotles, and even these things I only have a few at a time, my whole pantry takes up barely 2 shelves. My freezer is so full of ready made foods, like quarts and quarts of soups, chilis, and stews, not to mention roasted tomatoes, chicken stocks, and fruit (strawberries I get weekly CSA), in fact I almost bought a melon yesterday until I asked myself, "But why? You have frozen fruit and an abundant fig tree right across the street calling your name! Do you have to spend $2 on a melon you don't need?"

My fridge already has at least 3 days worth of preportioned meals....I could tell you exactly what I'll be eating for each day. AND I picked up my CSA box last night......now I have 2 bunches of chard, turnip greens, more fresh strawberries, more tomatoes....I still have at least 10lbs of roma tomatoes, even after making 5 quarts of tomato soup, and eating it everyday....white and green string beans, fresh basil, that I have to use today because it doesnt' keep, AND I just blanched the purple cauliflower and 2 bunches of kale from last weeks CSA, for a salad I didn't need to make, and last but not least I still have a bulb of fennel from 2 weeks ago that will probably end up in the trash (sorry Fawn...she loves to use fennel!) Geez!

I would love to eat all of this food, really I would, and I could! But I can't really. I've just recently started throwing food away, against my nature. I got too excited picking figs (free figs! you know they can cost as much as $4 a basket!).... but did I need 5-10lbs of figs? Everytime I overshop fresh food (25lbs of tomatoes is kind of extreme, lol) I feel as if I have to cook it, or make it into a salad, and then of course eat it.

Another example is when I put together a new recipe, and it comes out fabulous, I feel as if I need to repeat it...right away.....afterall, it was so good I must need more!

I did decide that I don't need to learn how to can, I mean why? That's a huge relief. But I had to slap my "inner Martha Stewart" to get to that conclusion! It's bad enough that my freezer is full, but guess what? I don't live out in the boonies with barely enough food to survive the winter, I can go to the stinkin' store whenever I want. Geez.

I've got to stop letting too much food control my life. Owning too much food takes advantage of my love to cook. Buy less, cook less (darn!), eat less, (double darn!).

Fresh Tomato Soup recipe on Food and Thought soon.

Tuesday double cl/pr...just get in the gym and warm up

2008-09-10T05:38:00.000-07:00

It seems as if I have to take my own advice lately and just get my butt out to the gym, put my hands on the bell and start swinging.

I used to always (for over 1 year) start my workout with basically the same warm up of 40 two hand swings w/12kg, 1 min. work, 1 min rest for 5 sets. And although that weight, with 2 hands, is light for me the full minute of swinging kind of forced the blood moving through my body, settling me in for the long haul, while having a full minute break allowed me to get the music started, get water ready, my socksleeves, etc. By the time my 5 sets were done you couldn't drag me out of the gym, I was ready for my workout and 10 minutes of swinging had already beeen done! So, I've gone back to that basic warm up....it works for me.

Warm up

40 swings, 1 min work/rest x 5 sets = 10 min.

Work sets

8 double clean/press w/12kgs, 30 sec. work/rest,
10/10 x 2, 1 hand swings w/12kg (40 reps), 1 min work/rest,
8 double clean/press w/12kgs, 30 sec. work/rest
40 2 hand swings w/16kg, 1 min. work/rest,
8 double clean/press w/12kgs, 30 sec. work/rest
40 2 hand swings w/20kg, 1 min work/rest
x 4 rotations

Each rotation of 6 combinations took 9 minutes to complete x 4 = 36 min. 96 dbl/cl/pr, 480 swings (not including warm up)

Bottoms up swings w/12kg

15/15 x 2 (60 reps), 3 min work, 1 min rest
10/10 x 3 (60 reps) 3 min work, 1 min rest
8 min.

Total workout 54 min.

Pictures and video of Team Rif Workshop coming soon!

Team Rif in the Wine Country

2008-09-08T04:38:00.000-07:00

Mark and I just got back from our first ever workshop together, held in Healdsburg (CA) this past weekend, and we had a great time, (more on that later!) Gayle Hunter and Ross Allen were gracious enough to let us stay with them overnight in their beautiful home overlooking the Russian River, and treating us to some lovely wines, as well as local foods like, olive oil, beautifully baked breads, artisan cheeses, fresh tomatoes, figs, etc. (and Ross makes the best coffee BTW)

Gayle Hunter (Russian River Kettlebells) and I walking to dinner at Scopa, in downtown Healdsburg. Saturday night was perfect for dining outside. Next time we have to get some "sliders" as an appetizer at the resturant in the Healdsburg Hotel. I've never had one (mini 'White Castle' type hamburger that melts in your mouth!), but I can't wait to try....afterall that's why I diet all week, so I can eat up on the weekend, right?

If you're ever in downtown Healdsburg you have to get some gelato at Powell's candy store.....it was crazy good! (Try to avoid the candy though, lol)

40 minutes, Friday's workout

2008-09-06T05:07:00.000-07:00

Mark did 80 sets if Max V02 in Wednesday, and it took 40 straight minutes, set after set....man that was tough! So when I realized that Friday's swing/snatch combinations took 4 minutes per rotation I knew I had to do 10 rotations for a 40 minute workout (not including 10 minute warm up). I couldn't let Mark out do me, now could I?

Warm up w/12kg, all sets 1 minute work to rest ratio

40 2 hand swings x 2 sets
40 trans x 2 sets
1 swing, snatch, trans x 12 reps x 1 set

Work sets

9/9 snatch w/12kg, 30 sec work,
30 sec rest
20 trans w/16kg, 30 sec work,
30 sec rest
9/9 snatch w/12kg, 30 sec work,
30 sec rest
20 2 hand swing w/2o kg, 30 sec work,
30 sec rest
x 5 rotations = 20 min (90 snatches w/12kg)

After 5 rotations I switched the 9/9 snatch w/12kg snatch sets to 7/7 snatch w/16kg, same work to rest ratio and everything else in the same order for another 5 rotations.

7/7 w/ 16kg, 30 sec work,
30 sec rest
20 trans w/16kg, 30 sec work,
30 sec rest
7/7 snatch w/16kg, 30 sec work,
30 sec rest
20 2 hand swing w/2o kg, 30 sec work,
30 sec rest
x 5 rotations = 20 min (70 snatches w/16kg)

Man I was sucking wind with only 30 sec rest periods. That's exactly what I want....that kind of intensity. Great workout!

Now off to the Team Rif Workshop.....

If This Applies To You........

2008-09-04T15:33:00.000-07:00

Listen, I know it's hard. I know it feels hard sometimes, especially when we are high energy and the world looks bright and positive, and then for whatever reason we get distracted and one little thing can break our momentum, and then we give up, at least for the day, waiting until the next day for more energy and motivation.

Remember what it's like when nothing can get in our way? Like your bike ride last night, you made the time for what was more important.

We tend to do things that make us feel good, and being in our bodies when we feel heavy and unhealthy is not a place we like to hang out. So your bike ride was a huge "win" because you chose to reconnect with your body when you had so-called valid excuses not to.

It's no coincidence you haven't made the time to talk with me, only you know what you're avoiding. I don't chase anyone down, it's not my job to try and force anyone to possibly look at things they don't want to....I can't even force myself to look at things that I let get in my way.

Being of a healthy bodyweight is more than swinging a kettlebell. When you first had the idea that maybe I could be the one to help you, by simply writing a KB routine, or suggesting a diet for you, instead of looking inside yourself for the answers. I don't know why God, The Universe, whoever, or whatever gave me this particular way of connecting with people, all I know is that we all have the potential to love our bodies and ourselves, by respecting our health, and maybe that love and respect can only be appreciated after suffering the loss of it.

Can you imagine what health feels like? Can you remember? Remember the freedom? How long has it been? Do me a favor until next time we talk.....remember that freedom of health. Remember.....even if you were 4 years old at the time. No worries about food, no worries about how we looked, not a care in the world. Everytime you move toward health you move toward freedom. I know you felt it on your bike ride, especially after your bike ride, looking back at how uncomfortable it was going to be, but ending feeling good. Feeling good because although you have not reached your true potential, you still chose to reach for it. And guess what.....you got it! You get it everytime you reach.

The important thing is you keep reaching, because, even though you shoot for the moon and miss, you still land among the stars. Keep shooting, keep reaching, and remember......

1400 swings, more high volume

2008-09-04T04:36:00.000-07:00

Abandoning Max V02 this week in exchange for high volume swinging, in preparation for Team Rif Workshop,his weekend, where I'll be talking and demonstrating (as well as putting students through) my philosophy on high volume progressive swing training, (wow, that's a mouthful, lol!) I've learned some seriously important training strategies for myself in regards to weight loss, losing 5lbs over the last 2 weeks, which I'll document on Food and Thought.

OK is it just my imagination or is this shit hard? Using only the 12kg for 1/2 of this workout, alternating w/16kg, this workout kicked my ass......the last rotation of these 6 progressive work sets was brutal. There's nothing like interval timed sets, I loved it!

Warm up

20 2 hand swings w/12kg x 5 sets, 30 sec work/rest = 5 min
20 trans w/12kg x 5 sets, 30 sec work/rest = 5 min
total warm up 10 min. 200 swings

Work sets

20 2 hand swings w/12kg, 30 sec,
30 sec rest
20 2 hand swings w/16kg, 30 sec,
30 sec rest
20 2 hand swings, 20 transfers w/12kg, 1 min.
30 sec rest
20 2 hand swings, 20 transfers w/16kg, 1 min,
30 sec rest
20 2 hand swings, 20 transfers, 5/5/5/5 1 hand swings w/12kg, 1.5 min.
30 sec rest
20 2 hand swings, 20 transfers, 5/5/5/5 1 hand swings w/16kg, 1.5 min.
30 sec rest

Repeat in this order (same 3 progressive sets alternating the 12kg, and the 16kg) x 5 rotations. Each rotation took 9 min. to complete = 45 min. 1200 swings

Total workout 55 min. 1400 swings

I wish I had been ready with our video camera because I would have loved to have taped one rotation of this workout for a "real time training" demonstration. With only 30 sec rest between sets of up to 1 1/2 min long by the time I got to the last set, starting again with the 12kg was like being on vacation!

If anyone 'gets' this workout and would like to give it a try, I dare you. Adjust the rest periods as needed, and of course do only as many rotations as possible...5 was my limit, but I wasn't being challenged, lol!

Kettlebell Max V02, kettlebell high volume swings, it's all good!

How to Kill your Appetite

2008-09-03T04:55:00.001-07:00

Sweets. Sweets kill your appetite. There might be other foods that can kill an appetite, but for me it's sweets, in fact that's one of the things I like about sweets.

If I liked to eat a cookie here, a piece of candy there, I could easily fit sweets into my daily menu, from a caloric standpoint, but my sweet tooth has no "shut off sensor", once I get started I have a hard time stopping. I can consume 1200-1800 calorie dense sweets in no time flat. Considering that 1 cup of premium ice cream has 500-600 calories, although I've never been to a place like Cold Stone Creamery, can you imagine a big waffle cone (300 cal), at least 1 c. ice cream (500 cal), and nuts, sprinkles, & whipped cream (300 cal), that can total 1100 calories, and that's not a meal, that's after a lunch or dinner. But if you ate it first, guaranteed, you would not even want dinner, that's why desserts are after meals! I like not being hungry, really I do, it's such a relief (and probably why I loved appetite killing diet pills in the 80's, remember Dexatrim? I do, lol!).

In the past few weeks, it's been interesting how the choices I've been making have changed. Easily 5 days out of 7, in a weeks time, I feel like bingeing on sweets, and until recently, the past few weeks, my logical brain has taken over (thank goodness) and I'm able to weigh the pros and cons in a less anxious way. Here's what I think:

If I start to eat sweets I know I will not "be happy" until I get my fill. And "my fill" is way more full than the average person. It is not a serving of cookies or cake, it's an entire bag of cookies, or 1/2 cake, and then I would have to throw the rest out to keep myself from eating the rest later. And that's no joke. This I know. So, I don't try and fool myself into thinking I can eat just one cookie, or just 2 pieces of candy, that would just not make me happy.

I remind myself of all the good foods waiting for me at home (usually I have these feelings away from home, in fact, now that I think about it, almost always when I'm away from home), and I have more good quality nutritious foods, ready made, or practically ready made in my fridge or freezer everyday, always! And, if I kill my appetite with sweets I won't feel like eating any of the good foods I already own, and have waiting for me.

If I ate the amount of sweets I needed to feel satisfied, I would far exceed my daily calories within 20-45 min., and although it would kill my appetite for the rest of the day, or most of the rest of the day, it also robs my body of the nutrients of the good fresh foods it needs and wants to be healthy and strong. I define strong here, as the strength my body needs to resist disease. Sugar never protects me from disease, in fact it causes disease.

Being able to calmly weigh the pros and cons doesn't mean I don't give into the cons, in fact yesterday I let the candy studded trail mix, in the bulk section of Whole Foods, get me and that's what prompted this blog post! I chose candy, nuts, and raisins, over a whole days worth of good foods, AND I had to go to 4:30pm yoga feeling like super crap. But not today, and not the day after, or the day after that.....that I know. This weekend, next week, I don't take anything for granted, except that I do my best all the time, like we all do.

Motivation and Lifestyle

2008-09-02T05:49:00.000-07:00

If you are currently losing weight, or wanting to lose weight, do you know what you'll be eating at each meal the rest of the day? Do you know what you'll be eating at each meal tomorrow, or the day after, because you're prepared to make your own foods, or you know where to purchase healthier, more nutritious foods? If you want to change your bodyweight,(or body composition) you have to change what and/or how much you are eating. How you do that, and to what extent, is determined by your motivation and lifestyle.

Motivation comes first because I don't care how busy you are with obligations.....kids, spouse, family/friends/job, etc.....if you don't have the motivation to establish new habits, you will not be able make the changes you know you need to make, to do what you say you want....which is to change the weight of your body. If you insist on being a victim of "not having the time", you will indeed be a victim of not making the time. I often use the example of asking people if I was to give them $500 every morning at 4am sharp, but they would have to drive accross town to collect it, do you think they might have their asses up at 3am to make sure they were on time to get it? I think so, I know I would! So 'time' is never an excuse, anything you want in life you make the time for, we have all experienced making time for things we want.

Lifestyle is another contributor. We can make time, but how much time can we squeeze out of our busy lives to make the changes we know we need to make? I, personally, have made the time to cook and prepare the majority of my own meals....but I have the motivation to make that happen (not to mention the interest and desire). I don't expect everyone else to have the same motivation, but if you do then great! But the good news is you don't have to! You don't have to cook and prepare all of your own foods, there are plenty of great "ready made" options or ways to turn less than great options to better, more nutritrious foods. At the very least just stop eating as much as you are currently eating and you can lose bodyweight.

You would think that motivation is the most important part of staying healthy fit, and in control of your bodyweight, but in the long run your lifestyle can, and will determine these things. Our lifestyles are simply the daily habits we have established. The habit of eating crap, and/or not taking the time to move our bodies enough, are just that, habits. And we can change them if we want to (that's where motivation comes in).

I was lucky enough to have established new habits over the past 3 years, I'm in the "habit" of never missing a workout, going to yoga, walking and most importantly, training kettlebells even when I don't 'feel like it'. I'm in the habit of cooking and preparing most of my foods, and I'm in the habit of making better choices most times, and although I currently weigh 5-10lbs more than I say I want to, I don't weigh 120lbs more.

I may have not had the motivation to lose 5-10lbs, but my lifestyle, the new lifestyle that I've established, by creating new habits, will never support weighing 250 lbs again, it can't. As long as I train as hard as I do, eat the amount, and types of foods that I do I will look and feel exactly as I do.

Life is good. Motivation is great. A healthy, fit lifestyle is better!

1000 swing w/24kg....this is how it started!

2008-09-02T04:36:00.000-07:00

Inspired by Britt Buckingham 6 months ago (almost to the day), I swung the 24kg for 100 sets of 10 yesterday in preparation for the Team Rif workshop this weekend, in Healdsburg (CA), where I'll be talking about, and sharing my experience and technique for building up to high volume swing training. (as well as my progressive swing combinations) I will not be training any Max Vo2 this week.

Monday
9:15am Bikram yoga
1:15 KB

Warm up

10 reps per 15/15 w/12kg, 16kg, 20 kg, 1 set only = 1.5 min.

Work sets

10 2 hand swings w/24kg, 15 sec work,
15 sec rest
x 100 = 1000 swings, 50 min.

Total workout 51.5 min
1030 swings

I knew right away this was going to be a long one! Geez, looking at the clock in the beginning and realizing the I had to do the same thing over and over for 50 minutes....5-0! Only 10 sets every 5 minutes, working my way up to 100 sets was brutal. It seemed much easier last time I did it, but after reviewing the video, this time my swings were stronger and higher, both times I was winded though (see video on my blog 2/29). Another difference was I believe I had gone 5:30am yoga, and then came directly home and started KB around 7-7:30am, this time I went to a late yoga class (9:15), and didn't start KB until 1:15, way later than when my energy peaks.

PS I also did 100 squats! I had to really use my legs to get that weight off of the floor to start the first swing of each set. Swinging the 24kg was all about my legs, that weight would of killed my back had I not used my legs to get the weight going and catch the weight with my legs on the downstroke, using them as shock absorbers.

Swing Combinations

2008-08-30T06:35:00.000-07:00

Thursday
7:00 am KB
4:30pm Bikram yoga

Since I only did my Max Vo2 Boost yesterday for about 30 minutes, I did a quick swing combination, double clean press workout today. I used my progressive swing combinations in 1 minute work to 30 sec rest ratio intervals alternating with 30 seconds of double clean presses to 30 sec rest intervals.

Warm up
40 2 hand swings w/14kg, 1 min work, 1 min rest x 3 sets = 6 min

Work sets

40 transfers w/14kg, 1 min work,
30 sec. rest
8 double clean press w/12kg's, 30 sec work,
30 sec rest,
1 swing, 1 transfer x 20 (40 reps) w/14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec work,
30 sec rest
5/5 1 hand swings x 4 (40 reps)w/ 14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec wok,
30 sec rest
10/10 1 hand swings x 2 (40 reps) w/ 14kg, 1 min work,
30 sec rest,
8 dbl cl pr w/12kgs, 30 sec work
30 sec rest

I rotated these sets in this order 3 times. Each rotation took 10 minutes to complete = 30 min.

40 2 hand swings w/ 14kg x 3 sets = 6 min.

Total workout 42 min.
720 swings
96 doulble clean presses

Snatching so much on a regular basis is really beating this old body up, and I'm finding the 16kg too heavy to swing because I'm sore in places I didn't used to be from so much Max Vo2, but the 12kg is too light. We own a 14kg ordered from a source other than Dragon Door, and although the shape and length of the handle is funky....snatching it would suck....it comes in handy for swinging.

The Biggest Loser? or The Biggest "Back-handed" Compliment?

2008-08-28T09:16:00.000-07:00

I've been wanting to write something about the TV show The Biggest Loser for a while, but have been a little overwhelmed by my feelings, but here goes.....(this is where the real Tracy comes out, lol)

I have never watched an entire show, much less an entire season of the show. And even though I started my weight loss with a "bet" at work, between 6 other women, based on the show, I have never supported, or been a fan, and would never have called our competition by the same name, and I'll tell you why. I believe the first season aired just before I started my own weightloss journey, but I looked it up online and confirmed the timing. The first season started in Oct 2004, and we started our weightloss competition in Jan. 2005, so that would be correct. This is some of the information I found online, and I highlighted some of the reasons why I've never supported the show.

"The Biggest Loser started with a lot of fan fare as a replacement show in October of 2004. People did not initially understand what the name Biggest Loser meant and tuned in shocked to see men and women in their skivvies weighing more than 300 and in some cases over the years even over 400 pounds. After the initial shock viewers started to really relate to the former underachievers on the Biggest Loser as week by week they got slimmer guided by their trainers. The trainers on that first season of the Biggest Loser were the Affable Bob Harper and the mean but caring Jillian Michaels. "

" Shocking!!" Underachievers? What the hell? "F-U" But I'll get back to that....

First off, the name, "The Biggest Loser" I could never get past the name. I mean, what is it implying? Exactly what it says....that fat people are losers. Make no mistake, it's not a cute play on words, it's a direct, purposeful, insult meant to get your attention, admittedly using the name to peak potential viewers curiosity. The word "loser" is a popular phrase used to describe a persons lack of success managing their life. It would be common to describe anyone that is jobless, homeless, or pennyless as a "loser", maybe even someone that is, or has been, to jail, but fat? Am I being sensitive, lol? Well, maybe I am, but so what, I don't have to support a show that insults me.

So why did I ever tune in at all? Well, they got me too, they got my curiosity and I had to see what the fuss was about. When I tuned in I saw a handful of very overweight people being dangerously overexercised, and at the same time left in rooms loaded with disgustingly shitty junk foods, as if to imply that if they were really strong, if they were really determined, if they were really serious, they wouldn't give a care about the mountains of crappy food put out as bait, daring them to prove they were not one kind of loser, but another. "F-U!"

Let's get back to the overexercising part. Now, I admit, I'm an overexerciser, but come on! I didn't start out that way. A person who begins at a weight of more than 200lbs has no business running, jumping, or trying to dash across a balance beam 10 ft above water to lose weight, and any good trainer should know that. But exercising for hours at a time in a body already stressed by carrying such a heavy load for years risks serious injury that can result in not being able to exercise at all (thank goodness kettlebell training is one of the safest, effective, and effecient ways of fatloss, and conditioning). I began my own exercise program with only walking. Walking at least 2 miles every morning, 5 days week, with a bonus 6th day walk of 4 miles, losing 50 lbs in three months time, before I ever picked up a kettlebell.

I could go on and on, but one last thing (before I get alot of shit, lol). I can't tell you how many people I've heard say something like this...."I wish I could just go on a show like The Biggest Loser, because then I could get this weight off. At least they have trainers,and they have their food controled and good food choices available to them, AND they have the chance of winning $100,000....I could do it for $100,000!" (or whatever the prize is). But I would bet, like me, the winning contestants would still have won from their own motivation and drive not to mention the thrill of competition with no prize money or personal trainers.

Weightloss for real people isn't about being on "diet vacation" for weeks and months, sequestered in a house with barking trainers who've never had to lose a pound in their lives and a $100,000 prize. It's about how are you going to live your life with no one in control, but you? Same job, same family, same 24 hours in the day, working around real life.

People who are fat are not underacheivers. Peoplle who are fat are not losers, whether they ever lose any weight. Anyone, fat or thin, can experience the miracle of regaining their health . I would never call myself a big loser, or the biggest loser, instead a living example of a miracle. So, I guess the name of my show wouldn't be something so sensational, instead, hopefully, more respectful in the fact that I recognize that we all do our best.....maybe "Living Your Physical Potential" (LOL!)

The Boost #2

2008-08-27T18:14:00.000-07:00

Wednesday
7:15am Bikram yoga
1:15 Max V02 Boost
2:00 40 min. walk

Mark decided to do the same work sets alongside me today, and without training specifically for it, he did amazing! I've never seen him snatch so fast, in fact speeding up with each set! Good job Honey!

1:15 KB Max V02 w/12kg

Misc. swing, snatch, 1 min work, 1 min rest x 3 sets = 6 min. (20 snatches)

Boost protocol

9 snatch R, 9 snatch L, 30 sec work,
45 sec rest
x 6 sets = 8.5 min. 108 snatches

1 min. rest

18 snatch R, 18 snatch L, 1 min work,
2 min rest
x 6 sets = 18 min. 216 snatches

10/10 snatch w/12kg
5/5 snatch w/16kg
x 1 set each

384 snatch points

It was my intention to alternate these last two sets x 5 each, but my hand couldn't grip the 16kg after all of those fast snatch sets. My hand had adapted to the 12kg handle and snatching that weight for more reps would've been fine, but I had lost steam and decided to do some stick shrugs and call it a day.

I only got about 35 minutes of KB work today, so I'll do some swings tomorrow morning for 30-45 min. I'm missing my other workouts and realized I hadn't swung the 14kg in a long time, (the one we own has a funky square handle, but I like the weight variation), or I might do some double KB work, inluding clean and presses.

Tuesdays workout
1 hour 40 minute walk

"The Boost"

2008-08-26T05:05:00.000-07:00

Monday
8:30am, 30 min walk
9:15 Bikram yoga
12:30pm KB

Well, this is what I've been working up to for the past 6-7 weeks...."the boost"

Warm up

misc swings, snatches w/12kg, 6 minutes total time (24 snatches)

Boost Work Sets w/12kg

9 snatch R, 9 snatch L, 30 sec work,
45 sec rest
x 5 sets
9 min. / 90 snatches

18 snatch R, 18 snatch R, 1 minute work,
2 min. rest
x 4 sets
12 min. / 144 snatches

I finished the workout trying to co-ordinate with Marks swing workout. He was swinging the 24kg, one handed, so I also used the 24kg, two handed, for 5 sets before I had to go down in weight and use the 20kg. Normally I wouldn't swing in intervals less than equal work to rest ratio, but right after those long and fast snatch sets I needed the extra rest. By the time I got to my last sets with the 20kg, I had recovered enough that the rest period seemed generous.

Heavy 2 hand swings

30 w/24kg x 5 sets, 45 sec. work, 1 min. 15 sec rest
30 w/20kg x 10 sets, 45 sec work, 1 min. 15 sec rest

30 min. 450 swings

Total workout 57 min.

I could not have done this afternoon workout without Mark's energy or inspiration. Having the structure of Max V02 has given me the relief of having to think about how I'm going to train, and riding the coattalis of his swing workout also gave me the same relief. It's nice when someone elsr tells you what to do sometimes!

Throw it Out

2008-08-25T06:05:00.000-07:00

When I didn't prepare and cook most of my own foods I didn't care what I had, or didn't have, in my fridge or freezer, and routinely threw things out, especially fresh foods that I never "got around to", because most of the foods I ate were fast foods already cooked and prepared for me and I could go out and get more if I wanted . But now I can't stand the thought of not having lots of good, fresh, healthy foods to choose from in my own home, so I overbuy (but I'm getting better, much better), over prepare, and over cook (so wonder I sometimes overeat). For instance I woke up early this morning and couldn't get back to sleep around 3:30am, so I just went into the kitchen and started some beef, barley and mushroom soup in the pressure cooker, then made kale salad with citrus dressing, and pre-prepped cabbage, carrot and green onion for salad another day. I also reorganized what fresh veggies were left so I can use as many as possible before anything went bad.

I recently realized that part of the reason I eat too much is because I hate waste. I had even started to eat foods that I know aren't as agreeable with my diet just because I had them and I didn't want to throw them out, like beets. I love beets and I know numerous ways to cook them and use them, but for some crazy reason beets do not move through my intestines (sorry) as fast as I would like them to, staying a day longer most times. I will always weigh heavy the day after I eat beets, but sometimes I'll eat them anyway because they come in my CSA box, although I've gotten good at not purchasing them myself, even though I love the beet greens. This week I tore the greens away, and left the beets in the "trade box", that was a big move on my part. ( I currently have golden baby beets AND chiogga beets in my crisper from 2 and 3 weeks ago.....I swear I'll throw them out soon, lol)

A couple of weeks ago I had bought some peaches from Wayne's garden, too many to begin with, and the last two were starting to shrivel....isn't the point of fresh food to eat it when it's fresh? Not shriveled, lol! But I still was resistant to throwing them away, that's when Mark said, "Honey....throw them out, let it go....there's more where that came from, you know peaches grow on trees!"

Being reminded again by a client, Megan, telling me about growing up on a farm and seeing natures abundance run riot, overproducing and rotting in the fields....there's more where that came from! This stuff grows like crazy!

I mean, do you know anyone that cooks the stems of kale and chard (and beet green stems) just because they hate the thought of wasting them? They've got to have some nutritional value, at the very least water and fiber (as if I don't get enough from the field of veggies I eat everyday, lol). But in the past few weeks I have thrown away more extra veggies than in the last few months, combined, I can only eat so much....or...I should only eat so much!

Of course, not overbuying comes first, I currently have over 12 quarts of soup in my freezer, (picture above), and at least 4 quarts of stock....to make more soup, lol! But I can't keep putting this pressure on myself to save the planet's landfills by not throwing anything out! (I know, I know, I need a compost, but I don't garden....yet!) Throw things out, let them go, and quit carrying around the extra weight of the pressure to be perfect.

(Always have a piece of meat with a bone in your freezer so you can get up at 3:30am and make a pot of soup without wasting any precious pre-made stock, lol! I also have a problem throwing away bags and paper towels....I'll actually hang up a damp paper towel to dry and re-use again! I must of been very poor and starved to death in another life.....)

Nothing, or No One, is going to Stand in my Way

2008-08-22T07:16:00.000-07:00

I love the consulting part of my business because I always get a consultation myself! Everytime I talk with someone about dieting and weight loss I remind myself of things I know to be true....I know they're true, because I've already lived the experience of successful weight loss. Like many of we just forget, or we use excuses. "I don't have the time", "Life is too stressful right now", "I've tried before, and the weight came back, so it must not have worked" (that's one of my favorites!).

Well, with all of these excuses, and more, why is it that we are ever able to lose weight? Because we all have been able to lose weight at one time or another, haven't we? I mean, it might not have been all the weight we wanted to, but we have all lost excess bodyweight, even if it's been only a pound. I think we all know that's weight loss is pure science, calories in....calories out. Then why is it easier sometimes than others to chose to eat less? Motivation.

Where is your motivation level? What's it going to take for you to do what you say you want to do?

I've been saying for months now that I want to weigh less. But I'm still eating too much food....no mystery, the scale tells me so. Why am I eating too much food? Don't know, don't care. I obviously don't have the level of motivation I once had.....but can I get it back? Hell ya!

I had to ask myself what is different, now, than it was the last time I was motivated to do what I said I wanted. I had to look deep, to feel deep inside for the answer, what was the truth about it? This is what I came up with.....

When I decided...when I reminded myself, that I knew how to lose this extra weight, I was going to do it......no one, and nothing was going to stop me. I didn't care what anyone had to say about how I was doing it, it was no ones business. I knew what I needed to do and I did it. Do you know, besides the 6 other women I started the 'weightloss bet' with, I told no one what I was doing? No one. Not my friends, not my clients, my own mother didn't find out until I had lost 90lbs! I didn't need anyones opinion, judgement or advice....especially because they had never done what I knew I was going to do, which was to lose 100lbs!

If that meant not eating out, or eating someone else's food, then that was it....no exceptions. No birthday parties, no workplace potlucks, no wedding receptions, etc. that I couldn't take my own food choices to....period. If that meant staying within a particular range of daily calories, then that was it....period. If it meant walking everyday, even having to wake up early or walk during a lunchbreak, then that was it....period. And you know what? I didn't have to lose all of my weight to start feeling better, to feel in control again, it happened every moment I made myself the priority, because I knew what I was capable of.

Letting myself gain so much extra weight I had fallen asleep, I had disconnected from my body. I was looking for blame, looking to prove that life wasn't fair. Trying to feel better about myself when I couldn't be thin I looked to be perfect in other areas of my life to try and prove I was worthy. Well, I am worthy, we are all worthy, and capable to do what we say we want, no excuses. And nothing, or no one, can stand in our way.

Max Vo2 58 sets of 9 with the 12 kg

2008-08-20T15:51:00.000-07:00

Wednesday
9:15 Bikram yoga
12:30 KB Max V02

Talk about the Universe challenging my commitment to my workouts....without getting into details, I hit so many roadblocks before my workout today, including one in the middle of my workout (about 25 sets in), that I had to shake it off, dig deep and get it done.

Warm up

4 min swings, snatches (10 each side)

Work sets

9 snatch L, 15 sec,
15 sec rest,
9 snatch R, 15 sec,
15 sec rest,
x 58 sets = 29 min., 522 snatches

I ended the workout with cleans, presses and bottoms up cleans, 12 min.

Total workout 45 min.

I could've kept this up for many more sets, but I thought I'd leave room for the next time shooting for 60-70 sets and then 80, so I stopped at 58. I forgot I'm switching tothe 'boost protocol'...yikes!

I really miss swinging....Friday or Saturday I'm going to swing my freakin' ass off, I can't wait!

Heres the last sets
Rif

Monday Max V02 9 reps per 15 sec.

2008-08-20T05:35:00.000-07:00

Monday
9:00am 40 min walk
10:30am KB

Warm up

1 min on. 1 min. rest, misc. swings and snatches w/12kg, x 3 = 6 min.

Work sets

9 snatch L, 15 sec
15 sec rest
9 snatch R, 15 sec
15 sec rest
x 52 sets = 26 min.

sets 49-52

15 min. swing combinations w/16kg & 12kg (440 swings)

Total workout 47 min.

I felt good and rested (from snatches!) and didn't have any problems with this workout. I increased my reps per 15 sec from 8 to 9 and it seems to be the perfect pace, decreasing the rest period by a couple of seconds, using up the full 15 sec., keeping my heart rate higher.

I remembered the first time I snatched 9 reps per 15 sec., last year, and I thought you might enjoy seeing the difference in my conditioning.

8/4/07

Sitting on the Fence thinking about Food and Thought while Living My Physical Potential

2008-08-18T07:32:00.000-07:00

I can't believe I haven't posted here in over a week. I left for St. Paul last Thursday and I was able to get quite a bit of work done in the airport, editing the photos I took about how to clean and store fresh veggies, and although I never got around to writing that blog post on my trip, it was my intention to get it done when I got home, first thing. Now here it is, Sunday, and as I sit down at 5am to finally cross it off of my "to do" list, and somehow all of the pictures I took are gone.....no where to be found....at least for now, I'm moving on.

So I guess it's fitting that all week I have been thinking about merging my 2 blogs back together into one. I like my blog to look full and exciting, not to mention I kind of like my life's journal to be all in one place. So why did I seperate them to begin with? ( I started writing this Sunday morning, for my Food and Thought Blog, and just now getting back to it Monday morning deciding to finish it for this Blog)

I started Food and Thought because I wanted to express my thoughts about the craziness of food and eating away from the judgement of some people that read my other blog for the KB training information. I don't consider my eating habits to be a struggle, a fight, or a flaw, more of a mystery than anything, and sometimes I feel like trying to solve the mystery and sometimes I don't. My eating habits are just that...habits. The way I eat food is a habit I'd like to re-establish in another way and I am doing just that, by making different choices that bring me closer, and to, living my life feeling good inside and out.

When I was fat, food never gave me grief, I just ate, and ate and ate, whatever I wanted and as much as I wanted, I accepted the trade off. I was happy, for the time, living in my mouth and ignoring the rest of my body until my body started giving me grief. In the last year before I started regaining my health I thought I was developing IBD (irritable bowel syndrome), and that was no fun! Still I didn't think of the possibilty that it was connected to my obesity or the foods I was eating, I blamed it more on my age...can you believe that? It wasn't until I lost the extra weight that all of my physical ailments disappeared...completely! No aching feet, no knee or back problems, no heartburn, acid reflux, or snoring, lol.....no IBD! Who knows what was going on that I didn't know about, high blood pressure, heart disease, diabetes, etc..

I also started Food and Thought because I love preparing, cooking and eating food. Through some miracle I was able to find ways of cooking and preparing all of my own foods in ways that helped me lose 120 puonds of extra bodyweight in about a years time and I wanted to share my experience. I didn't learn to cook until my 30's, before that I rarely cooked any other meat besides ground beef. I had never roasted a chicken, much less made homemade chicken stock, practically weekly, and my own soups exclusively. I had never made a salad that included anything but lettuce, tomato, maybe some canned garbanzo beans, and bottled dressing. I had never cooked or eaten or even purchased foods like cabbage, kale, brussels, beets (or certainly not beet greens, one of my favorites). I had never cooked a winter squash, much less could tell you what one was. I couldn't tell one fresh herb from another, I could go on and on. I am so passionate about fresh live foods that I want every one to eat this way, and it doesn't matter what your current cooking ability is, everyone has to start somewhere, you have to have the desire to move in the direction of better foods, better health.

I started Food and Thought because I thought these two subjects were seperate from my training, and now I see they're not. I recently changed the name of my blog from 'Rediscovering Strenth' to 'Living My Physical Potential'......I rediscovered my strength....lol.....I'm strong, that I know....so it was time to move forward. I originally was going to rename it 'Living My Athletic Potential', and I'm able to live my athletic potential because of my kettlebell training, but also because of the changes I've made in my diet, therefore my health, attributing to my ability to establish fitness. It's all connected. It's all me. This is who I am and this what I do.

I have lots to say, based on my experience. I have lots of hope, based on my experience, and I'm living proof that anyone and everyone can realize their athletic potential and live their physical potential everyday. It's never too late to experience your potential.

Potential; the inherent ability or capacity for growth, development, or coming into being.

Potential is not perfection. Potential is not perfection.

Thursday Max V02 36:36

2008-08-16T04:24:00.000-07:00

Thursday
6:15 am KB MaxV02
12noon 1 hour walk
3:30 Bikram yoga

Max V02 36:36

Warm up, misc swing snatches (10 each side) 2-3 min.

Work sets

19 snatch R, 36 sec, 36 sec rest,
19 snatch L, 36 sec, 36 sec rest
x 32 sets = 38.5 min
Total workout 40 min. approx

I took and extra day off to heal my hands and it probably helped because my hands were not a problem. Since I have been snatching twice as much as ever (and swinging much less) it's been hard for my body to adjust to this different kind of muscle stress. I experience muscle soreness in my upper back that barely has time to recover before another snatch workout, and this is much more apparent when snatching the 16kg, ( I'll explain more the next time I'm scheduled to train w/16kg).

Three weeks ago my grip was challenged after the first 10 snatches, of every set, making 11-19 a real test on my forearm as well. This time, although still challenging on my grip near the last couple of reps, the challenge was the conditioning needed to keep the speed of the bell on my right side from slowing down near the end of the set, on my left side I was actually still able to speed up as the set progressed.

The 30 sets were not a problem, I could've keept going, especially on my left side, but my right side was fatigued and I felt my form getting sloppy, I was hoping for 35 sets, but mentally gave up at 32.

Last week after my last workout with the 16kg (60 sets of 7, in St Paul) I was looking forward to this 36:36, not expecting my hands not to be ready and having to bale out after 15 sets on Monday, now I know to really take into consideration recovery. Two snatch Max V02 workouts with one day recovery inbetween works fine, but then I need the rest of the week to recover and hit it again the next week. Afterall, I did just turn 45....not bad for an old chick, lol!

Paralyzed by Perfection

2008-08-14T06:07:00.000-07:00

Paralyzed by Perfection

What's up with this "perfectionism" thing and where the hell did it come from? Geez.....I seem to get paralyzed by perfection in so many ways.....I started writing this blog post 7/28 almost 3 weeks ago. What stopped me from finishing is exactly what this post started to be about. Can I find the "perfect" words to describe how I'm feeling? Nope....well, maybe later. Well later is now.

I'm not perfect. I eat too much. I can get so caught up on stupid shit like not being able to eat an apple because it's "out of season" God forbid, that I end up tearing open a package of licorice in the grocery store because I torment myself that the apple is not only out of season, but not organic! Geez.

I can sit in front of a basket of celery at the farmers market for 5 minutes trying to decide which bunch is the greenest, for best nutrient value, and which one is not too big, not too small, so I won't waste any, and I can barely even bring myself to buy produce from anywhere but farmers markets for fear of being "locally, seasonally or organically incorrect"...but on the other hand bingeing on Chick O sticks....so what the hell?

Right now, at this very minute I have 2 minutes to get out in the gym to start my workout, before a scheduled 7am phone consult. If I don't get out there I'll have less than 60 full minutes to work out....God forbid I work out less than 60 freakin' minutes! Geez, I might not be perfect if my workout is only 45 minutes. I might not burn that extra 50 stinckin' calories if I cut it short 10 min.....and then what?

I have been paralyzed by perfection. I can't seem to get a blog post written unless I feel I've got something to say, that can be anything, anyone cares about, and the time to say everything I have to say about it....blah, blah, blah.

Time to train. not enough coffee, not enough time, the late night yogurt snack was probably not the perfect choice to make, but so what. I have to start moving again. Moving forward again. I don't need to be perfect, I'll start by cutting this blog post short, and my workout can only be 56 min.....55......54.......53

Life is good....a 50 minute workout is good.....49....

Max V02

2008-08-12T04:29:00.000-07:00

Mark and I arrived at the Friday's home Thursday night, just as Fawn was leaving to teach class, so of course I had to go tag along so I could KB "Fawn Style". I did a bunch of stuff I never do! Like strict military presses, squats (I haven't done consistently for months) and yes, I even attempted bear crawls....her students dig these, lol!

Saturday morning I went with Fawn to the Press Gym to hang out and put her KB class through a short "Tracy Style" workout. In between I managed to get my 2nd, 16kg, Max V02 workout for the week this one was 60 sets, of 7 reps.

Since I had swung with her class, I only did a short warm up, did my 60 sets, that took 30 minutes, and then took about a 30 min. break before her next class and did another 15-20 min swing, snatch combination workout ( I did not count my snatches for points, oh well!).

Back to my regular life on Monday I thought about not doing my KB workout until Tuesday, but I need to get back to my routine ASAP and since I do my Max Vo2 on Mondays and Wednesdays I decided to train in the afternoon with Mark and go to yoga early (7:15 am).

Wednesday
Max Vo2 KB 1:00pm

After a quick 2-3 min. swing snatch warm up.

19 snatch L, 36 sec work,
36 sec rest,
19 snatch R, 36 sec work,
35 sec rest

After my warm up I knew I had to shave down the thick calluses on my hands, (with a blade), even though my palms felt smooth, as soon as I did a couple of snatches the "pinching" at the bottom of my middle fingers, and my palms where they meet, was painful. I only managed to get 15 sets, of the 30 planned sets before I had to switch to one hand swings.

I stayed with the 36 sec intervals, swinging R for 36 sec (24 reps) and swinging L, for 36 sec., (24 reps), and then taking a 36 sec rest, making it a 2 to 1, work to rest ratio. I did 10 sets like that fininshing my workout for the day, (480 swings).

I need to get back to my Mon. /Wed. Max, because these last two trips interupted my schedule I don't think 1 day was enough time for my hands to heal between my 16kg snatch and the 36 sec Max workouts. I'll attempt my next 36 sec Max on Friday, take a full 2 days before training Max again on Mon.,the 3rd day.

Friday, at the Friday's

2008-08-09T12:46:00.000-07:00

Frankiln, Gabi, Sean, Aaron, Franz, Fawn, Mark, me.

Zowie, two trips in 2 weeks time has been rough! Mark and I barely got home from the UCLA Cert and here we are back in St Paul for the FMS Cert (Functional Movement Screen), the saving grace (for me) has been being invited to stay with Aaron and , my best bud, Fawn Friday. I get to train with Fawn and co-teach her KB classes at the Press Gym, and having acces to a kitchen and a great friend that cares about food as much as I do, not to mention how much I learn from watching, and helping (barely, lol) a former professional chef....how lucky am I?

Mark has been attending the Cert while Fawn and I get to have fun! It was Fawn's idea to host a barbeque with some of our "KB blogoshere" friends because it's a rare occassion we would find them in town, much less all at the same time. Here are some pictures.....

Kirsten, Mark, Franz, Maura, Fawn, Aaron, Gabi.

Gabi, Fawn, Kate.

Me, Mark, Gabi. (L)

Rolando and Fawn (R)

A First Step....Salad

2008-08-06T08:41:00.000-07:00

After being away from home for 4 days, I hit the ground running on Monday as I had previously scheduled a, well, I don't know what to call it exactly, but a cooking lesson / consultation kind of thing, with a former KB client who is now interested in taking her nutrition more seriously, and she needed to get some ideas and direction on how and where to start. Now, I'm not a "cooking" expert, and I don't know what's going to be the best or easiest way for anyone else to, 1) lose weight, or 2) conveniently eat more nutritiously by cooking and preparing their own foods and therefore improving their health....the two going hand in hand....but this is how I did it, and I did manage to do both of those things very successfully.

The first thing I knew about my own weight loss was I needed to consume less calories...way less! No one had to tell me how bad the processed foods, that were the majority of my diet, were for my weight, but also for my health, good health means being of a healthy weight. So I knew the quickest way to losing weight was to provide myself with homemade foods and meals, bottom line...and since I knew myself well enough to know I had a large appetite, my main approach was to eat all the fresh veggies I could learn to incorporate into each meal, endless amounts, if I wanted.

Maindish salads topped my list. Salads require no cooking, but they do require fresh veggies, the fresher the better. So what do you do if you don't have the time or energy to make a salad, fresh, everyday, or fresh every meal? One of the solutions is to pre-prep your salad ingredients and even creating a salad mix ready to go, that can last 4-7 days in the fridge. Cabbage based salad mixes are my staple, because you can pre-shed cabbage without it wilting for many days and you can even pre-dress cabbage salads lighty without the same effect (no wilting). This is also the reason I take a cabbage or broccoli based salad to work or on travel with me.

With proper prep and storage most veggies will last 4-7 days in the fridge. Proper prep and storage requires, upon arriving home, washing and drying your veggies and then storing them indivually in towel lined plastic bags in the fridge (I use flour sack cotton towels, or you can use paper towels). This is also how you store fresh herbs. The dry towel inside the plastic absorbs some of the leftover moisture from washing the veggies, while creating humidity within the plastic bag to help keep the veggies fresher.

I routinely preshred a cabbage salad mix that starts with green cabbage, and carrots. These two veggies last the longest (raw broccoli too) and even if this is all you have, makng a simple dressing of 1/2 plain yogurt, 1/2 mayo, some sort of vinegar (apple cider or even plain white) and, or lemon/lime juice, maybe a tad bit of honey or sugar S& P....or a low calorie store bought dressing....is all you need, anything extra is a bonus. And adding protein, like diced chicken, tuna, etc., turns it into a maindish salad.

I add lots of other stuff to my cabbage salad mix, mostly using other veggies I already have in my fridge, one or another or all! Here is a list, in order, of the other ingredients I add,

red cabbage
broccoli (chopped fine)
green onion
jalapeno
cilantro

The amounts don't matter. For instance today I had more red cabbage than green, I only had one carrot and one jalapeno, I had tons of green onions and a small amount of broccoli, no cilantro, but italian parsley. I made enough salad mix for about 3 salads, two of which I'll take with me on my trip tomorrow. I'll dress 2 salads lightly and bring extra dressing, this salad requires no immediate refrigeration, I'll eat one for lunch and one for dinner. (I need to be at the airport by 10am, leaving at 12 noon).

See Food and Thought for my favorite, most requested, Curry dressing, and more info on washing, storing and prepping fresh veggie ingredients.

Life is good, salads are good, pre-prepped, fresh veggies are good.

Max V02, 56 sets of 7 w/16kg, but who's counting?

2008-08-05T13:49:00.000-07:00

I barely got a chance to meet super kb snatcher Nikki Shlosser, (second place holder in the snatch race) and teased her about whether or not she counted the, probably, 100's of snatches done at the UCLA RKC. Hopefully she wasn't snatching the "double points" 16kg, lol (although, I swear, I glaced on the field at one point to see her press the 20kg, overhead, as if it were a toy KB!) She did show me a nasty blister on her palm that could take her out of the snatch race for a few days, at least, lol!

Monday Max V02 w/16kg

Warm up, misc. swings and snatches (10 each side w/12kg, 5 each side w/16kg).

Work sets 15 sec work, 15 sec rest 7 R, 7 L,
56 sets = 28 min., 392 snatches (784 snatch points + 30 warm up snatch points)

I don't spend alot of time on the warm up these days, I just go to it! Last week, because of our travel schedule, instead of Max V02 on Mon. & Wed. I trained it on Mon., & on Fri. doing my 80 sets of 8 w/12kg, I think that had something to do with not feeling as strong as I expected to after 2 days off from KB's. As it is my shoulders are so sore this morning I was worried I might not be able to keep them up during yoga earlier! I actually told Mark that I would of rather done the 36/36 w/12kg instead of this workout!

I finished up my wokout with 20 sets of 2 hand swings, 30 sec work, 30 sec rest (20 min) using my best, longest and strongest form. I can't believe after watching the video that I actually got my elbows straight, lol. I was trying to lock them out so much my triceps got a really good workout too!

80 sets of 8 and getting a tan at the same time.

2008-08-04T17:38:00.000-07:00

Second 12 kg Max vo2 workout of the week, done at the LA RKC this weekend.

LA Babee....

2008-08-04T05:54:00.000-07:00

Mark and I just got back from the LA RKC, which was held at UCLA, lot's more to come.......

(I stole the title of this post from my friend Jen M!)

Tuesday Max Vo2, 74 sets w/12kg

2008-07-29T14:56:00.000-07:00

Tuesday 7:15 Bikram yoga
9:20 KB Max V02

I took Monday off from all workouts because I wasn't feeling good...I think I ate some chicken that was past it's fridge life the day before......so this morning I got home from yoga, shaved my calluses, and went to it. One warm up set of 10 swing, snatches and I started right in on the 70+ sets I knew I was in for this morning.

Work sets w/12kg

8 snatch R, 15 sec work,
15 sec rest,
8 snatch L, 15 sec work,
15 sec rest
x 74 sets = 32 min. total
part one:

part two

My heartrate stayed 150 and then, the rest of my workout....

15 min. 2 hand swing ladders w/16kg, 390 swings

This got me up to 170+ HR

Mark just informed me that if I have another day like today, I can just go for it and do as many sets as I can....now he tells me, lol!

Paralyzed by Perfection

2008-07-28T17:10:00.000-07:00

What's up with this "perfectionism" thing and where the hell did it come from? Geez.....I seem to get paralyzed by perfection in so many ways.....

I started writing this blog post 7/28 almost 3 weeks ago. What stopped me from finishing is exactly what this post started to be about. Can I find the "perfect" words to describe how I'm feeling? Nope....well, maybe later.

Well later is now. I'm not perfect. I eat too much. I can get so caught up on stupid shit like not being able to eat an apple because it's "out of season" God forbid, that I end up tearing open a package of licorice in the grocery store because I torment myself that the apple is not only out of season, but not organic! Geez.

I can sit in front of a basket of celery at the farmers market for 5 minutes trying to decide which bunch is the greenest, for best nutrient value, andwhich one is not too big, not too small, so I won't waste any, and just the day before binging on Chick O' Sticks...so what the hell?

Right now, at this very minute I have 2 minutes to get out in the gym to start my workout, before a scheduled 7am phone consult. If I don't get out there I'll have less than 60 full minutes to work out....God forbid I work out less than 60 freakin' minutes! Geez, I might not be perfect if I my workout is only 45 minutes.

I have been paralyzed by perfection. I can't seem to get a blog post written unless I feel I've got something to say that can be anything anyone cares about, and the time to say everything I have to say about it....blah, blah, blah.

Time to train. not enough coffee, not enough time, the late night yogurt snack was probably not the perfect choice to make, but so what. I have to start moving again. Moving forward again. I don't need to be perfect, I'll start by cutting this blog post short, and my workout can only be 56 min.....55......54.......53

The Team Rif Kettlebell Workshop in Wine Country

2008-07-27T06:24:00.000-07:00

Kettlebells in Wine Country : The Team Rif Kettlebell Workshop.

Swing, Snatch, Press: The Perfect Combination.

Mark and Tracy are pleased to announce their first dual workshop in beautiful Healdsburg, California September 6 and 7, 2008. Come train with us in the middle of wine county and learn the basics of the RKC way to swing, snatch and press a kettlebell as well as fundamental information about injury prevention , how to use the foam roller as well as Tracy’s unique program designs for losing bodyfat using her original high volume swing training.

Learn how just these three movements and one kettlebell can transform your body, your heart and your fitness program for LIFE!

This five hour seminar on Saturday PLUS an additional Master class with Tracy Sunday morning will be just $195 for those that sign up Sunday July 27th and Monday July 28. After that the price will be $245. I guarantee that you will get your moneys worth and more! We can only accommodate 20 people so make sure you get in quickly! This will fill up fast.

We will cover:

1)The Basic Kettlebell Swings; techniques, corrective drills, individuation for specific body types and how to maximize the most basic of kettlebell movements for a lifetime of results.

2) The Tsar of Kettlebell lifts: the Snatch. How to learn it quickly and easily, how to control the all important down stroke and how to train the lift for maximum cardiovascular, fat burning and muscularizing results.

3) The Press: The King of Kettlebell strength moves. Learn how to use the whole body to energize the press, how to protect the shoulder, and all the variations needed to keep your progress going with just ONE kettlebell.

4) Length Tension Relationships: Learn the basics of this all important concept for balancing the body’s muscle systems and staying injury free at work and during training.

5) Foam Roller: Learn how to use this simplest of massage tools to assess and address muscle tightness’s and imbalances BEFORE they turn into progress stopping injuries.

6) TracyStyle Swing Progressions: Learn how to take the three basic swing movements and program your training for YEARS of non stop progress and fun and exciting combinations. If your goal is fat loss and serious toning you HAVE to have this information.

7) The Master Class : Come out Sunday morning and take a swing class with Tracy and put Saturday’s information into practice. See the exact routines and techniques she used to lose over 100 pounds in less than a year and transform her body. Learn just how efficient (and tough) basic swing training can be when done in this new and exciting way.

Where and when: American Karate Academy

Address: 424 Moore Ln. Healdsburg, CA 95448

Saturday Sept 6th : 9 am- 2 pm +

Sunday Sept 7th 10-11 am Master Class

How Much

$245 per person

How to Pay: Just click on the Pay Pal button at the top of the post

http://rifsblog.blogspot.com/

http://tracyrif.blogspot.com/

Cancellations: Please note that cancellations MUST be made no less than one week prior to the date of the workshop. We cannot offer refunds after that, sorry.

Questions: Please contact Mark at 650-273-2637

Sign up now, can't wait to see you there!

Mark Reifkind Senior RKC
Tracy Reifkind RKC

Wednesday, Max Vo2 36/36

2008-07-24T19:14:00.000-07:00

Wednesday KB Max V02

Warm up
misc. swings, snatches w/12kg (18 snatch points), 2 min.

Work sets w/12kg

19 snatch R, 36 sec work,
36 sec. rest
19 snach L, 36 sec work,
36 sec rest
x 35 sets = 42 min. total

My forearms were fine but I was workoing with some pretty good blisters on my palms for about half of the snatch workout. In fact I was hoping to do some clean/presses afterwards but my hands were toast.

I finished the workout with a 15 min swing ladder w/12kg

Total workout 59 min.
Total snatches 683

Talk about low energy, I'm just now getting up yesterday's workout and video, lol! I was in a bit of a "funk" yesterday and it started right after 5:30am yoga....I got home with every intention of going straight into the gym to do the second 36 sec work to rest snatch workout of this weeks Max V02 training, in fact I was looking forward to it since the day before, but I let myself get distracted by the rice pudding in the fridge! Luckily there was only small amount, but it was enough to break my momentum.

After eating the pudding I thought I would push my workout to the afternoon when Mark got home around 12noon or the next day, so I took a shower, cleaned my house and planned on meeting at 9;30am with KB clients......but too bad for me, I marched my ass out to the gym at 8:15, now running late, and with bad attitude and all, got it done. My crappy mood lasted practically the whole day, even though I was more than satisfied with the strength and form of my snatches, and after watching the video I could tell I had more of a groove going than Monday's workout.

It's just too bad that the hands give out before the breath with this work to rest ratio. 36 seconds of rest is just too much time for me, not that 36 sec of work isn't hard, it is, but if I can still talk easily between sets my heart rate just isn't reaching it's intended goal for the cardio vascular benefits. But it's esstential to build up grip endurance and lactic acid tolerace for the SSST. Eventually when I'm ready I'll need to use the 16kg for this protocol.

A Mindless Cup of Sugar

2008-07-23T18:48:00.000-07:00

So, as I'm sitting, waiting, in the barbershop while Mark is getting his haircut, there's a 7-Eleven store next door, and I see one person after another drive up, park, get out, go in the store, and come out with a Slurpee, Snapple, orange soda, Big Gulp, etc......every single person came out carrying a mindless cup of sugar.

Now, I have had, maybe, 2 sodas in over 3 years....soda's not my thing. And I'm not claiming I haven't had my share of "all out sugar binges", but, when I eat (or drink) sugar, I know what I'm doing, and what I'm choosing. Sugar is "dessert", and I'd rather eat it as such. Do most people know how much sugar is in everyday meals? I mean, processed foods are a given, if you eat alot of processed foods you are eating alot of sugar, and crappy sugars at that.

But let's go back to the "dessert" thing......what is dessert? It's amazing to me when I stop to get a cup of coffee at any coffee shop and see almost every single person ordering a scone, muffin, cookie, "low carb" banana bread (etc.) in addition to their "Frappa Crappa"! I mean the Frappa Crappa IS dessert!

I eat my share of sugar for sure, but when I read a recipe for something as simple as a salad dressing and it calls for 1/4 c. sugar or God forbid 1/2 c. sugar that salad just turned into dessert! I will not make a salad dressing with more than 1-2 tbl. of sugar or honey, and even then I count that salad as a "sweet meal", choosing savory foods for other meals that day. I mean, I can make dessert out of a bowl of oatmeal with enough sugar, honey, sweet cream, butter, rasins, etc, lol! (that's how Mark eats it BTW) As far as I'm concerned a PBJ is dessert too! (about 500 calories in one small stinkin' sandwich)

These last few months I been more aware of what it takes to mantain a healthy bodyweight, and for me, I have to make trade-offs, I don't think most people think that way. I don't think anyone goes into a 7-Eleven thinking that the soda they're drinking is dessert, that it's pure sugar, and it'll probably ruin their appetite for "good food", or that the calories in a Big Gulp are equivilent to a meal.....I think, they think they're just thirsty. No thought.

I admit I overthink food, obsess about this calorie or that calorie, blah, blah, blah...but I'd rather be overly conscious than unconscious., mindful and not mindless....but that's just me.

Monday, Max V02 36/36

2008-07-22T04:36:00.000-07:00

Monday 7:30am KB

Warm up, misc. swing /snatch (10 snatches L& R), 2 min. total

Work sets w 12kg

19 snatch R, 36 sec work,
36 sec rest,
19 snatch L, 36 sec work,
36 sec rest
x 30 sets = 36 min. total, 570 snatches

The hardest part of this work to rest ratio was how my forearm fatique affected my grip. It wasn't my hand it was my forearm, especially on my right side. I think my right side, since it is my dominant side, 'overgrips', while my left side stays a little more relaxed.

Looking back on this workout, it felt hard at the time, but my form could've been better, and my energy could've been better, and although I couldn't imagine doing this again so soon, either Wed. or Thurs., I'm anxious to make it better.

I finished my workout with the Gymboss still set at 36 sec intervals, and stayed with the 12kg.

23 R, 23 L, one hand swings, 72 sec. work,
36 sec rest
x 10 sets = 18 min total, 460 swings

This was probably not the smartest way to finish my workout, working my grip even more, since I have another 36/36 snatch workout to do this week, lol!

Total workout 56 min.

Max V02 w/16kg 60 sets

2008-07-16T08:42:00.000-07:00

Wednesday
6:30am KB

Warm up

misc swing, snatch w/12kg & 16 kg 4 min (10 of each, 30 snatch points)

Work sets w/16kg

7 snatch R, 15 sec
15 sec rest,
7 snatch L, 15 sec
15 sec rest
x 60

Total 30 min., 420 snatches (840 snatch points)

I finished my workout with 1 set of 5/5 clean press w/16kg and, 2 min sets of swing, clean, presses w/12kg x 4 for an additional 15 min.

Total workout 49 min.

I made a batch of Chipotle Cauliflower Soup after my workout and now I'm off for my walk.....

Life is good.

Week 2 Max V02 52 sets x 7 w/16kg

2008-07-14T15:29:00.000-07:00

Today was the second week of my new structured KB workout schedule. I start out on Monday with the first of 2 Max V02 workouts. I'm doing two Max V02 workouts, instead of one, to double the workload and increase the cardio vascular and muscular endurance capacity. This training is leading up to use the 'boost' protocol to peak for testing the USSST (16kg snatch for 10 min.) This is a 12 week cycle.

3 one week cycles done twice, (6 weeks) then 4 weeks of the boost protocol, 1 rest week, then the test week or weeks.

1st week, two, 12kg, 8 rep/15 sec intervals (50-60 sets)
2nd week, two 16kg, 7 rep/15 sec intervals (50 - 60 sets)
3rd week, two 12kg 19-20 rep, 36 sec intervals (31-35 sets)
4th week, two 12kg, 8 rep/15 sec intervals (60 - 80 sets)
5th week, two 16kg, 7 rep/15 sec intervals (60 -80 sets)
6th week, two 12kg, 19-20 rep / 36 sec intervals (up to 40 sets or more)
7th & 8th week, Max V02 Boost Protocol, details given at that time.

Here is video of today Max V02 w/16kg (as usual I lost count and ended up doing 2 extra sets for a total of 52 sets)

7:45 am KB
9:30am 1 hour 10 min walk

Warm up
misc swings and snatches w/12kg & 16kg, 4 minutes total

Work sets w/16kg

8 snatch R, 15 sec work, 15 sec rest
8 snatch L, 15 sec work, 15 sec rest
x 52 sets = 26 min.

Speed swings w/12kg

1 swing, 1 transfer ( 2 reps per) x 88, ( 44 reps per min) x 4 min. work
1 min rest x 5 sets = 20 min. / 880 swings
1 swing, 1 transfer (2 reps per) x 60 ( 40 reps per min) x 3 min. work 120 reps

23 min. total swing time
1000 swings w/12kg

53 minute total KB workout

*************************************************************************************
Here's my new KB workout schedule;

Monday
Max V02
speed swings

Wenesday
Max V02
clean, presses

Friday and/or Saturday
heavy 2 hand swings

A Moment of Defeat, a Life of Victory

2008-07-14T06:52:00.000-07:00

A feeling of defeat is not the same as being defeated. A feeling of defeat can last for only a moment, being defeated can last a lifetime.

A feeling of weakness is not the same as being weak. A feeling of weakness can last for only a moment, being weak can last a lifetime.

I have moments of defeat, I have moments of weakness.

I have a life filled with victories, sometimes victories come from defeat. I have a life filled with strength, sometimes strength comes from weakness.

One arm swings with the 24 kg.PR

2008-07-11T20:10:00.000-07:00

My battery on my camera ran short, but caught this much of work set rotation #1.

Friday 6:30am KB
Heavy swings

Warm up w/16kg

40 2 hand swings, 1 min. work, 1 min rest x 5 sets = 10 min.

Work set rotation #1, 8 min.

20/20 one hand swings w/16kg, 1 min work,
1 min rest
40 2 hand swings w/16kg, 1 min work,
1 min rest
10/10 one hand swings w/20kg, 30 sec. work, (video starts here)
30 sec rest
20 2 hand swings w/20 kg, 30 sec work,
30 sec rest
10/10 one hand swings w/24kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 28 min. total

Work set rotation #2, 4 min.

40 2 hand swings w/16kg, 1 min work,
1 min rest
20 2 hand swings w/20kg, 30 sec work,
30 sec rest
20 2 hand swings w/24kg, 30 sec work,
30 sec rest
repeat 4 x = 16 min.

Total workout 54 min.

Friday or Saturday will be a regular scheduled heavy 2 hand swing workout. Last week I started a new structured training schedule including 2, Max V02 snatch workouts, on Mondays and Wednesdays. Details to be posted soon

The Calm, before the Storm

2008-07-11T19:35:00.000-07:00

Since getting back from the Level ll Cert, in St. Paul, a couple of weeks ago I decided to give my training some structure, inspired by the new Max V02 'boost' protocol...but first a small break. Because I had been swinging with mostly the 16kg, and up, for weeks, I was having some upper back soreness that I kept irritating by these heavy workloads.

I still have to enter my snatch points from the training I did while in St. Paul, but first here's how my 1st week back home looked like....

Monday 6/30
9:30am KB 2 hand swings, uphill and downhill ladders w/12kg, 16kg, 20kg
48 min. total workout

Tuesday 7/1
11:30am 1 hour walk
no KB (well kind of...lol...does 600 2 hand swings w/12kg, count?)

Wednesday 7/2
no KB, no workouts

Thursday 7/3
7:15am Bikram yoga
11:30am 50 min. walk
no KB

Friday 7/4
7:15am Bikram yoga
no KB

Saturday 7/5
7:30am KB (finally!)
heavy 2 hand swings w/12kg, 16kg, 20 kg
66 min. total workout

Sunday 7/6
8:00am Bikram yoga (with my yoga buddy, lol)
no KB

Monday 7/7
beginning of my new Max Vo2 training......

Who Do You Hang Out With?

2008-07-06T14:54:00.000-07:00

I recently read (on tape, lol) Dr Andrew Weils "Eating Well For Optimum Health" (loaned to me by Gayle Hunter), and Dr Weil mentions often, and suggests something that I've believed for a while, which is, if you want to live a certain kind of lifestyle, hang out with people that live that lifestyle.

For instance, since the book is about eating and nutrition, Dr. Weil talks about cooking and preparing your own foods at home, something I've avocated since practicing this habit myself for over three years, and if it's something that you're not good at, or you don't know how to do, then hang out with friends that do cook and prepare food at home...learn from them. I'm always inviting myself over to friends homes to show them how to cook and prepare their own meals, and obviously I have a blog about just this subject, 'Food and Thought'.

Another subject Dr Weil mentions in this book is the study of cultures that have a larger than 'normal' population of '100 year olds', and how these people have lived to this age by eating certain diets, staying healthy, physically active, and being a respected and an imporant part of their extended families. How many times do we meet a person in their 70's and 80's that can run circles around other people their own age? What do these people do differently? Hang out with them and see, ask them questions about how they young...learn what they already know. When I'm this age I want to be like them!

If you want to prepare and eat healthier foods, then hang out with friends that prepare and cook healthier foods. If you want to live longer healthier lives, then hang out with people that are living longer and healthier lives. If you want to move your body with exercise then hang out with friends that exercise. If you want to have a more positive outlook on life, then hang out with friends that have a positive outlook on life!

I love my life, my healthy life, and I'm willing to share it with all of my friends. I was motivated to find the answers for myself, and I'm lucky to be full of common sense, and lucky enough to have stumbled over miracles like kettlebell training. I'm also lucky to be able to 'hang out' with friends like Fawn, that can outwalk and out cook me, my sister Donna who always has good postive things to say and offers good advice, my friend Jill that shared with me information on small organic farms (CSA), and has loaned her kitchen for many a cooking 'get-together', our KB friends Gayle and Ross who invited us to visit and stay is their beautiful town of Healdsburg, CA, and loaned me Dr Weils book on tape and shared with me an awesome Ginger and Lemon Fruit Salad recipe, and many more friends that are living and moving in the direction of improving the condition of their lives in healthier more positive ways.

And now that my only job is to take care of my home and family I get to hang out with my own husband, Mark, more! He is not only a brilliant coach/trainer/teacher, but the smartest man I know, and is constantly there for me, helping me reflect on my own habits and behaviors so I can gain more awareness, not to mention how happy I am that he's my yoga partner!

The picture above was taken on Fawn's deck, at a barbeque she hosted for some of her 'blog friends' that attended this last Level 2 RKC. It was great for all of to meet eachother (Kate H., Lauren B, Christine S.) and 'hang out'. I'll be attending 2 more RKC's this year, LA in August, and St Paul in Sept. I'll also be traveling to St Paul again in Aug., where Mark will attend the FMS certification and we'll be staying and hanging out with the Friday's (Aaron and Fawn). We might get to visit Healdsburg again for another Russian kettlebell event and we hope to stay with Ross Allen and Gayle Hunter, swinging KB's on their deck overlooking the Russian River. And finally, maybe a trip to Italy in the fall or the early part of next year where again we will meet up in Milan with Max and Maurizio.

Wow, do I hang out with the some awesome friends or what? Life is good. Hanging out with good, healthy, active, positive friends is good. Being a good, healthy, active, postive friend is the best.

More pictures of food and recipes from Fawn Barbeque posted on Food and Thought later today (Monday).

" This is where the fun begins"

2008-07-02T04:38:00.000-07:00

So said the Dane of Pain Kenneth Jay before we embarked on the newest version of the Snatch Vo2 protocol, the "Boost", the peaking program for the max vo2.

heres the workout:

Although I wasn't participating in the Level 2 cert, I did get to train alongside the best of the best of the RKCs, including Kate Hawbaker( yellow shirt) and Christine Staunch ( blue shirt) next to me on either side.

My number was ten snatches each arm before time was up, before it increased to twenty, and, as you can see, it was tough! Although I had never used the "downstroke transfer", it became obvious to me that I had to try it to get 10/10 in 30 seconds. By the time we got to our last sets, however, I just didn't have the strength to get the timing of it down. (Yoana Sneideman had commented to me that she had video on her blog about how to do this transfer for the SSST, but I hadn't had time to review it, so I just winged it...turned out pretty good, huh?)

Can't wait to get in the gym and put this new training to good use. My coach, my love, my husband, is going to help me put this new method into use. Last year I was doing max vo2 and got great results. I stopped after my surgery and never really re-implemented it.I saw dramatic differences in my training from it not being included.
With this new addition to the max vo2 I am really excited about the possibilities about getting to new heights of strength and conditioning.

Stay tuned for the next level of snatch training,lol!

Welcome to the Real World

2008-07-01T05:44:00.000-07:00

Wow, I thought I was ready for this trip. Ready and motivated to resist all (or at least most) of the junk food, and 'free food'. Wrong.....

See how happy I am in these first photos of my trip, LOL! Happy and not hungry! But we don't always eat because we're hungry...that fact, I knew. I purposely decided to not prepare the usual amount of homemade food to take with me. Usually I would of packed an ice chest with preportioned salads, and this trip I would have included some frozen soups and checked it through with my luggage...but I didn't do that. I didn't do that because I thought I should experience being away from home, at the mercy of having to choose and purchase food like most everyone else that has to travel, or be away from home. I wanted to experience the 'real world', not Tracy's world!

At the airport I was reminded of how much crappy food is, practically, all that's available. Yes, you can get a salad, or an apple, but compared to all of the other choices...wow! Topping the list is the sweet stuff. Candy, tons of candy. Cookies, snack cakes, crackers and chips, tons of that stuff. Nuts...super high in calories. And then ready made food loaded with salt, and it seems as if everything has cheese on it! And as I looked around me everyone was eating it, especially kids.

I started out the day with a peach, blueberry and ginger salad on the way to the airport....I took 2 small broccoli salads w/chicken with me,(I chose broccoli because it doesn't wilt as fast), one to eat on the plane, and one to eat at the Meet & Greet.....so far so good..... Let's see.....nothing real special to eat at the M & G, but what is it about free food? Damn. Salty and sweet meatballs, although I did go for the blanched green beans first....cheese and crackers, a 'treat' for me....and then I saw Fawn eating M&M's. Hey, if she can eat M&M's, then so can I! Arrgg... I forgot one important fact, Fawn can stop at any point.....that's the part I have trouble with, lol!

So, I abandoned my original strategy of resisting, or at the very least moderation (a word I'm not real familiar with, lol), and traded it in for fasting! (by fasting I mean a very low calorie count) It was all I could do. My 'all or nothing' personality took over.... it was the free 6 inch cookies that really did me in, big trays of them at the Cert lunch break AND at the hotel desk. Dozens and dozens of big, chewy, soft cookies....my favorite.

Thursday... fast/M&M's
Friday... free cookies/ fast
Saturday... fast/ dinner out with bread and dessert
Sunday... fast (soup, and spinach from the St Paul farmers market)

Thursday....no workouts, travel day
Friday...600 swings, yoga with Fawn, walking and shopping w/Amy J., 50 minute walk, downtown St. Paul
Saturday...co-teaching 2 KB classes w/Fawn (speed swings and some snatching, about an hour of KB's total), 4 mile walk w/Fawn, Max V02 snatch workout at Cert, 20 minutes over 200 snatches
Sunday....4 mile walk w/Fawn

So, there you have it! I have a whole new respect for those of you that are constantly out in the 'Real World', whether its socializing, or work related, it takes some serious motivation, or some serious planning.....don't take anything for granted.

Level 2 Cert Testing

2008-06-30T08:35:00.000-07:00

Next time I get to attend a RKC I'm going to make it a point to meet all of the woman participants, (but I can be shy, seriously lol), and get pictures and video of it all, but here are a couple of pictures....more to come....and some video of the last day Level 2 skills testing....

Kiera Newton, me, and Heidi Rothenberg at the Meet and Greet, (Firebellz, Albuquerque) Heidi testing pull-up, and Kiera testing bent press.

Cindy Glass and me in the Cert hotel lobby (Girya, Palo Alto) Cindy testing pistol, and push press.

Besty Collins and me at the Cert last Oct., sorry I didn't get a new picture! (Raleigh, NC) Besty testing pistol.

Gayle Hunter, and me a few months ago on her deck over-looking the Russian river, (Russian River Kettlebells, Healdsburg). Gayle testing pull up.

Too Busy Having a Blast!

2008-06-29T06:06:00.001-07:00

Why is it that I've practically quit my job, and I have less time than ever?

Anyway, I didn't even have time to write about my trip to the Level 2 RKC this weekend in St. Paul! Well I'm here, and I haven't stopped for one second until this morning, and I barely have time to post because the weekend is over, my hotel room is a stinkin' mess, I've got a little hangover from the wine last night, my body is sore from the snatches I did yesterday at the Cert, testing the new Max V02 Boost protocol, (after co-teaching 2 of Fawns KB classes and a 5 mile walk), so I've got to clean up, clean out and make it over to the Cert by 10:45 to hear my brilliant husbands lecture.

Much more to come, lots of pictures and details of weekend....woo hoo!

Picture above is "kettlebell Kate", me and Fawn at the Meet and Greet Thursday night.

Change Your Body with KB's

2008-06-24T07:27:00.000-07:00

Yes, I admit I weigh about 8lbs more than this time last year, but last year I didn't have an ass! Oh, I had plenty of ass when I weighed over 200lbs., but dieting and exercising down to 17-19% bodyfat left me with little 'junk in my trunk', LOL!

The only complaint I have about weighing more these days is my little 'muffin top', and my size 6 jeans being snug, but other than that there are more benefits to carrying around a little more weight. First of all, I can eat more! But also, I like more fat on my face, (ladies over the age of 40 can appreciate this), and I like being curvier....I love having an ass, lol!

I've got more muscle too, because of my training, and just carrying around the extra bodyweight 24/7 makes me stronger! In yoga I can feel the extra weight, especially in the two poses that require you to squat down ....slowly...to the count of 10....but I know when this weight comes off I'll be that much stronger because of having to practice as if I have a 8lb backpack on!

I don't know why, but I'm always surprised when I look in the mirror and really like the way my body looks, it's only when I put on clothes that feel tight that I feel....well, I don't want to say "bad", but not my best!

My KB training has been miracle in changing my body. A miracle because I just 'show up' and do the workouts, I wasn't trying to make physical changes, actual body shape changes. I just do the work, consistently, and my body follows, how lucky am I?

Picture at left was taken almost 2 years ago, at about a 2lb. bodyweight difference. I definitely have more muscle now....and a bigger butt...in a good way, lol!

Posted on Food and Thought 06/24/08

"The Taste of Summer"

Now that I make chicken stock by the buckets in my pressure cooker, I'm able to make all kinds of vegetable soups that are high in nutrition, super low in calories, and few, very few, i
Posted ngredients...oh yes, and fresh, fresh, fresh!

I'm sure I'll be sick of zucchini by the middle of summer, but the light green pattypan squash that I brought home from Waynes garden was the best of the 4 squash soups I experimented with. I purposely used only one type of squash for each soup, hoping to taste flavor differences. The differences were noticeable when tasted side by side, but so slight otherwise that in the future I'll throw them all in the same pot. The picture above, from L to R, is yellow, green pattypan, and zucchini squash soup.

The other veggies are the ones I picked up from the farmers market on Sunday. Leeks and fennel for Marks quiche, fresh corn for some corn chowder and to add to the squash soup, broccoli and radishes for salads, carrots for more soup, onions, and celery to have on stock....you can never have too many onions, because if you have nothing else in the house, you still have...well...onions! Remember, onions are a vegetable too!

I bought 8lbs. of squash from Wayne, (all of the squash in the picture above!),and although I'm tempted to go and buy some more today, I've got plenty of food in the fridge and freezer, including ready made squash soup. I get my CSA box tomorrow night, and Mark and I are going to Minnesota on Thursday for the Level 2 Cert and will be gone for a few days, so I don't need anything.

Squash soup

onion
garlic
squash
stock

Saute onion in oil or butter (1-2 tbl.) until translucent 5-10 min, added crushed garlic in the last minute of cooking. Add squash, cut into large chunks and barely cover with stock, bring to a boil, turn down heat and simmer (slightly covered) until soft, 15-20 min.. Puree in soup pot, using an immersion blender, or when cool enough to handle, puree in blender. Season with S&P.

I have so much soup that I haven't had a salad in days! I'm still in love with the cauliflower soup, I made more carrot, and I've been adding all sorts of stuff to my squash soup, including roasted corn, greens (of course) and chicken. Somehow I think jalapenos will eventually end up in the squash soup too!

Soup is good.
Life is good, my life is good,

Weekend Workout

2008-06-22T20:05:00.000-07:00

Saturday
8:00am Bikram yoga
2:30pm 1 hour walk

Sunday
8:00am Bikram yoga
10:30 KB

Warm up

40 misc. swings w/12kg, 1 min work, 1 min rest x 4 sets = 8 min.

Work sets

#1
40 2 hand swings w/16kg, 1 min work
30 sec. rest
20 2 hand swings w/20kg, 30 sec work,
15 sec rest
10 2 hand swings w/24kg, 25 sec work,

#2 (see video)
40 transfers w/16kg, 1 min work,
30 sec. rest,
20 transfers w/20kg, 30 sec work,
15 sec rest,
10 2 hand swings w/14kg,
15 work, 30 sec rest
30 sec. rest

Both uphill ladders took 3 min. to complete. I alternated the 2 sets 5x each (10 sets total) = 30 min.

#3 uphill 2 hand swing ladder (see video)

12 w/16kg, 12 w/20kg, 12w/24kg, 1 min work,
1 min rest
x 8 sets = 16 min.

Total workout 54 min.

I've had three great yoga classes in a row, that means tomorrow's practice is going to suck, lol! We'll see....5:30am.

2008-06-20T15:53:00.000-07:00

Friday
5:30am Bikram yoga
7:30am KB Max V02/snatch holds

Warm up
misc. swings/snatch, 1 min work, 1 min rest x 5 sets = 10 min (20 snatch points)

Max V02 work sets w/12kg

8 x 5 sets per arm (10 sets)= 5 min.
9 x 5 sets per arm (10 sets)= 5 min.
8 altrenating 9 x 5 sets each per arm(20 sets)= 10 min. (see video)
8 x 5 sets per arm (10 sets) = 5 min.

total 50 sets = 25 min.

Snatch holds w/16kg
8/8 x 8, 1 min work, 1 min rest = 16 min.

2 hand swings w/16kg
22 reps per 30 sec work, 30 sec rest x 10 sets = 10 min.

Total workout 60 min.

12kg, 440 reps = 440 points
16kg, 128 reps = 256 points
Snatch points total = 696

I hate double swings. I mean, 'dislike'.

2008-06-17T13:02:00.001-07:00

7:15am Bikram yoga

9:30am KB

Warm up w/12kg

40 2 hand swings, 1 min work, 1 min est x 5 sets = 10 min.

Work sets w/ two 12kg's

8 dbl clean/ press, 15 dbl swings, 1 min work, 1 min rest x 10 sets = 20 min.

(see video)

12 dbl clean, 18 dbl swings, 1 min work, 1 min. rest

alternating w/

40 2 hand swings w/16kg, 1 min work, 1 min rest

10 sets total (5 each) = 20 min.

10/10/10/10 bottoms up cleans, 2 min work, 1 min rest x 2 sets = 5 min.

Total workout 55 min.

Nothing but Snatches....ok, and a few swings!

2008-06-17T05:09:00.000-07:00

Sunday
8:00am Bikram yoga
1:00 KB snatch workout
4:30 1 hour walk

KB Snatch workout

10 swing/snatch/ transfer warm up
x 2 = 20 snatches

30/30 2 minutes 15 sec., 1 min rest
x 2 = 120 snatches

I didn't have my groove yet to haul ass and get this done within 2 minutes! I hadn't snatched this kind of volume per arm before switching, in I can't remember when, and I was only able to do 2 sets before dividing the set in two, still 30 reps per arm, but with the rest period inbetween.

30 L, 1 min work, 1 min rest
30 R, 1 min work, 1 min rest
x 3 sets each = 180 snatches

My grip just barely hung on during the last 5 reps, so keeping up the 30 reps per minute pace I switched arms in the middle.

15/15, 1 min. work, 1 min rest
x 7 sets = 210 snatches

I didn't plan such an "uneven" number of sets, but my right hand gave out at this pace. I finished the workout with five, 2 minute long, snatch/transfer sets.

30 snatch/transfers, 2 min work, 1 min rest (15 snatches per arm)
x 5 sets = 150 snatches

Total snatches 680

I HAVE to recalculate my snatch points, I have no idea where I am in this race, but it doesn't matter because I'll just keep on snatching, lol!

Tracy's Progressive Uphill Rep Swing Combinations, 8 minutes real time training

2008-06-15T06:56:00.000-07:00

OK, I'm claiming these swing combinations as mine! I developed this progression of kettlebell swings in the beginning of my training as a way to build strength and conditioning, progressively.
This is how it works:
Two hand swings

Starting with the basic 2 hand swing. Two hand swing is the first KB movement I learned. Because it involves both hands, the 2 (hands) distribute the weight, therefore making the load lighter. Two hand swings with any weight are always easier than one hand swings with the same weight.

One hand swings.

Transferring at each rep is the first progression. Switching the load every rep makes the overall work that much easier. Each time you swith slightly different muscles come into play, this little rest allows the muscles to recover so you can keep going. (when I teach one hand transfers I start with the next progression)

One swing/One transfer. Of all my combinations, this is the one that truly started my style of combination training, here's why. One swing, followed by one transfer = 2 reps. In the beginning I counted these 2 reps as one, this distraction allowed twice as much work with what felt like the same effort. (I teach this movement first, using the "touch, transfer" method, then dropping the "touch" right over to transfers, FYI)

5/5, this is the next progression, transferring on every 5th rep. The more swings you do with one hand before transferring the load, allows more building of strength, including grip strength.

10/10, 20/20, 40/40. These progressions should be obvious, as they multiply the benefits of the previous progression.

Of course, these progressions can be broken down even further, but I'll save all of that for my book, when I write it!

8 minute progressive swing combination. One minute each progression, uphill.

Set #1 w/12kg

40 2 hand swings, 1 min.
40 transfers, 1 min.
20 one swing/one transfer (40 reps), 1 min.
5/5 x 4, 1 min.
10/10 x 2, 1 min.
20/20 x 1, 1 min.
40/40 x 2, 2 mins.

8 min work, 2 min rest

Set #2 w/16kg

20 2 hand swings, 30 sec.
20 transfers, 30 sec.
10 one swing, one transfer (20 reps), 30 sec.
5/5/5/5, 30 sec.
10/10, 30 sec.
20/20, 1 min.

3.5 min. work, 1.5 min rest

sets #1 & #2 uphill = 15 min.
sets #1 & #2 down hill = 15 min.
sets #1 & #2 uphill = 15 min.
set #1 downhill = 10 min.

Total workout 55 min.

One Weeks Training

2008-06-15T05:59:00.000-07:00

See what happens when you quit your job? I had the whole week off from work, and I couldn't find the time to post my workouts! Well, here they are,

Monday
8am 40 min walk
9am 50 min KB

"On the minute" 16kg swings at the park with my Gymboss, 10 sets each

20 2 hand swings
20 transfers
25 2 hand swing, alternating w/
25 transfers
20 2 hand swings

1100 swings. Every 20 rep set was equal work/ equal time, I increased the work and intensity by addin 5 reps to the 3rd and forth comination making it more work/to rest ratio.

I liked this workout alot for training at the park because of it's simplicity, although snatching ususally gets more "stares" LOL! One guy came up to me and asked me if my weight was about 8lbs....I told him, try 36lbs! He waas amazed!

Tuesday
45 min walk

Wednesday
5:30am Bikram yoga
1:00 Max Vo2 KB snatch w/12kg

misc. warm up, swing /snatch /transfers, 2 sets ( 10 snatch each, 20 snatch points)

36 sec work, 36 sc rest, 18 reps per
23 sets x 18 reps = 414 snatches
25 min approx. (see video on Mark's blog)

8/8/8/8 clean press, 2 min set, 1 min rest x 6 = 18 min. (192 clean and presses!)

Total workout 45 min aprox.
434 snatch points

Thursday
8am KB
3:30 Bikram yoga (with my yoga patner)

I started a KB workout that was supposed to be five 8 minute long combination sets w/12kg, but I forgot that it was my Thusday to have my house cleaned and when my cleaning person showed up at 8:30, after my 3rd set, I had to quit and attend to the mess in my house! Damn!

8 min work, 2 min rest x 3 sets = 30 min. total

Anyway, I liked this particular long combination, so I repeated it as my Saturdays KB workout, but adding in a condensed 3.5 min set with the 16kg. the details are explained on the post "Tracy's Progressive Rep Combinations, 8 minutes real time training".

Friday
7:15 Bikram yoga
4:30pm 45 min. walk

No work, just play, life is good.

Moving On....

2008-06-11T04:45:00.001-07:00

I began the transformation of my body in January, 2005, and over the following 3 years I thought I had also transformed my life, and I did to a certain point, but I've come to realize that I'm still hanging on to much of the past. Part of my past is the professional job I've had since I was 19 years old, for almost 26 years my job as a manicurist.

There has been so much I've loved about my choice profession. Besides being really good at what I do, and having a natural talent for sculpting artificial nails, winning many competitions and national awards for my work, I've always loved working in a beauty salon, (owning my own salon, Designing Nails, before Gabriel was born). I loved the independence of working for myself and setting my own hours, not to mention making a crazy good amount of money for a girl that never finished the 10th grade, enough to easily support myself and a small child (before I met Mark). But the one thing that has always given me greif about this profession is the vapor, fumes and dust that accompany working with liquid acrylic products. (Although I have always strongly supported and promoted natural nail care)
I was able to build a full time business quickly, only cutting back when Mark and I had Gabe, then rebuilding a full time business again, when Gabe entered the 1st grade which helped us buy our first home, and then over the past 3 years back to part time 2-3 days a week, until very recently 1-2 days a week, and now 4 days a month, working everyother week. But even 4 days a month is too much.

I remember when I made my first major cut back form 5 days to 2-3, one of my clients asked me what I was going to do with all of my "free time", as if doing nails was the only thing keeping me busy, lol. Free time? Is there such a thing in life? I don't have any free time, I'm always busy! But my answer to her was that I wanted to spend more of my life growing and nurturing my personal relationships with my family and friends.....much more important than sucking down dust and fumes, (I didn't say that part, lol) So, have I done what I thought I was going to do? Grow and nuture my personal relationships with family and friends? Not enough. I mean, it was what it was and now it's time for me to put more energy in that direction.

I thought I was hanging on to this part of my life as some sort of way to keep some independence. I liked having my own money, and having an excuse to get dressed up a couple of times a week, lol. I thought it gave me some sort of freedom. But the independence and freedom I need is independence and freedom from this job! I don't need this job.....I have enough money, and I don't need an excuse to get dressed up!

I'm moving on and letting go of this part of my life to make room for something different. What exactly? I'll keep you posted!

This above picture was provided to me by Jen B. of me and her son Jake, it was taken in October 2003, only 5 years ago!

The picture in the middle left is of me and my long time client and friend (of 25 years!), Cindy H. She's my friend that had gastric bypass this last December and has currently lost 82 lbs.

My New Yoga Partner

2008-06-09T06:24:00.000-07:00

Guess what? One of my dreams came true! Mark is my new yoga partner! He's awesome!

I've been practicing Bikram yoga for just 2 1/2 years now, and I'm thrilled that Mark has finally rehabilitated his body enough to share this with me. I'm thrilled for a number of reasons....first, I knew (I know) that he's going to be the best. Why? Because he used to be an elite level gymnast, this type of stuff he's done in his sleep, and besides, he's a child of the 70's, he was doing yoga 30 years ago, before it was trendy. I'm thrilled because we can spend more time together. I'm thrilled because he looks so hot in his yoga shorts! I'm thrilled because he can help me with my practice. And I'm thrilled because he likes it!

Sunday was his second time practicing, and the difference in just one week was amazing. Since the first class was totally new to him,(last week), it was just about learning the sequence, the movements, and tolerating the heat. But yesterday, as I glanced back at him, I could see the young, dedicated gymnast he must of been. I could see deeper by the way he moves his body. His understanding of how the body works is evident to me, and it's, well, quite a turn on, LOL! How lucky am I, that I'm with this guy?

Long and Short, Slow and Fast sets w/16kg

2008-06-07T18:32:00.000-07:00

I've been using primarily the 16kg for my workouts lately, and let me tell you, 2 minute sets are a killer! I even been using this weight for my warm up sets, or skipping a warm up altogether, like today, I just started swinging! I like the challenge of not being able to use the 12kg, it's tough!

Saturday
7:30am KB

Work sets w/ 16kg (no warmup)

80 2 hand swings, 2 min work, 1 min rest

80 rep 1 hand swings combinations, 2 min work, 1 min rest

I alternated these 2 sets x 2 rotations = 12min., before changing the first work set because I realized 2 minute long 2 hand swings w/16 was too hard on my forearms and grip. I changed it to,

48 speed swings w/16kg, 1 min work, 1 min rest

80 rep 1 hand swing combinations, 2 min work, 1 min rest

Alternating these 2 sets 5 times = 25 min.

Total time 37 min.

I want to stay away from longer endurance type sets for another week so I decided a Max V02 style of short intense sets with short rest was the way to finish off this workout.

2 hand speed swings (12 reps), 15 sec work, 15 sec rest w/16kg 32 sets = 16 min.

Total workout 53 min.

I was only going to swing for 30 minutes this morning and do a "real" workout tomorrow, but I thought...what the heck! If I feel up to it tomorrow after yoga I think I'll do some long snatch holds w/16 0r the 12, I'll see how strong I feel!

Sundays work- Ten minutes of Real Time

2008-06-05T05:27:00.000-07:00

Here's my Sunday workout, all nine minutes of one rotation of worksets.

20kg Roundabouts

2008-06-05T04:32:00.000-07:00

Tuesday
7:00 KB
2:00 35 min walk

Warm up

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

Work sets

16kg roundabout, 1 min work,
30 sec. rest x 5 sets = 7.5 min.

20 kg roundabouts, 1 min work,
30 sec. rest x 5 sets = 7.5 min work

16kg roundabouts, 1 min work,
30 sec rest x 5 sets = 7.5 min

Total 22.5 min

270 snatches w/12kg, downhill ladder, 12 min work set

10/10, 15/15,
10/10, 14/14,
10/10. 13/13,
10/10, 12/12,
10/10, 11/11,
10/10, 10/10

I hadn't snatched the 12kg for continuous reps like this for over a week, and guess what? It was hard! Just goes to show you how quickly, without regular pratice, you lose strength and conditioning for a specific exercise. Which brings me to mention my current training strategy.

I decided about 2 weeks ago to do most of my KB combination style training for 4 weeks using the 16kg instead of the 12kg. I had become way too efficient with the lighter weight and I needed to change it up. So although my workouts are shorter, they are heavier. After 4 weeks I'll go back to longer lighter for another cycle, then back to 16kg.

My experience with Tuesdays snatch set was exactly what I was hoping for, and I believe it will have the same effect on the rest of my training. By switching modes I lose my efficiency, so when I go back to it, it's more effective.

Total workout approx 45 min.

Pancreatic Suicide

2008-06-03T05:12:00.000-07:00

Well, sometimes it takes me a while to catch on, but the 'light bulb' finally went off! Thank God! Here's what's been going on (well, part of what's been going on, lol).....after my last candy bar binge....3 king size Butterfingers and 2 regular sized Butterfingers, (one after the other, within , oh I don't know, maybe 20 minutes?) I started to question the health of, not only my binge eating but, my habit of binging on pure sugar. I finally, really, felt that my health was in jeopardy.

Oh, I've been defending this sugar binge habit by thinking my healthy eating habits that I've established 90% of the time was 'canceling out' the other 10%, but for some reason, that day, it stopped feeling good. And it's not just 10% of my calories......

If I counted the calories from sugar in relation to the calories of the good foods that I consume in a week's time....let's say that I should average 1800 calories a day x 7 = 12,600, and I have at least one sugar binge, the equvilent of 8 candy bars, 8 x 300 = 2400, (that's a "mild" binge, by the way...not funny!), add in all of the regular sugar consumed daily probably averaging, say 120 cal. per day x 7 days a week = 840, that's more than 30% total weekly calories coming from sugar.

Take into account other factors like, how many times have I had just one binge in a week? (lately) And, like I mentioned a 2,000 calorie sugar, and/or sugar/flour, binge is mild. So, here I am, and the light bulb went off.....I'm committing pancreatic suicide..... not funny.

Although I knew this, because Marks been warning me....here's the breakdown...... as told to me in Mark's words....

Everytime you eat sugar (or any type of carbs for that matter), the body must produce insulin to process it. Small doses of sugar (or carbs) require small amounts of insulin, which come from the pancreas, large doses of carbs, or concentrated carbs, like straight sugar, push out huge amounts of insulin. The more often you do this, the more wear and tear on the pancreas. You can literally burn out the pancreas by doing this, not to mention giving yourself Type 2 diabetes in the process.... In nature super high concentrations of sugar just don't exist. It's the processing that concentrates the sugar, for instance, fruits don't stimulate insulin very much even the sweetest of fruits, compared to processed sugars or simple carbohydrates (flour products).

Also, this is the set up for the perfect "how to put on bodyfat" scenario. When you overeat sugar, or other carbohydrates, it gets immediatley deposited in the fat cells...it just can't work any other way......that's insulins job...to transport sugar into the fat cells, or muscle cells. Unless you have just run 15 miles, or trained for 2 hours, the body has no need for that much sugar in the muscles, therefore it goes into the fat cells for long term storage (bodyfat)....it's alot easier to put it in than get it out. The only thing worse than straight sugar is when it's already in water solution, or, high fructose corn syrup, as it needs even less processing than regular sugar.

I kind of like my pancreas! I need it! Just remember how fast people die when their pancreas goes bad, from either cancer or other illnesses.

So there it is. I'm choosing to kill my pancreas if I keep this nonsense up. Me.....I'm doing it. I think I'll stop and turn it around. It'll start with my diet and my behavior. I'll be writing more about this on my other blog, Food and Thought.

Sunday Double Clean, Push Press ....hold

2008-06-03T04:09:00.000-07:00

Sunday
8:00am Bikram yoga
1:30pm KB

Warm up

40 2 hand swings w/16kg, 1 min work, 1 min. rest x 5 sets,

10 min

Work sets

40 transfers w/16kg, 1 min work, 30 sec rest
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest
5/5 x 4, 1 hand swings w/16kg, 1 min work, 3o sec. rest (40 reps)
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest
10/10 x 2, 1 hand swings w/16kg, 1 min work, 30 sec rest
10 double clean, push press, hold, w/12kg's, 1 min. work, 30 sec rest

This combination of work sets took 9 minutes to complete x 5 rotations = 45 min.

40 2 hand swings w/16kg x 5 sets = 10 min.

Total workout 65 min.

A total of 15 set of doulble push press/hold with 10 reps each added up to 150! Too much for me, lol. By the time I got to my last rotation I had to switch to no hold, keeping the dbl press, that set took only 45 sec. giving me a 45 sec rest.

Friday, heavy 2 hand swing ladder

2008-05-31T06:58:00.000-07:00

Once again, late yoga class, stopped to eat.....forced my workout at 10:30am, but unlike the other day I felt some direction and I have a new training plan for the next 4 weeks that I'm pretty excited about.

It started with Wednesdays workout, even though I didn't want to train, I had made up my mind that I was going to focus on working with the 16kg, and touching the 12kg as little as possible. More on this training strategy later....

I walked into Girya on Thursday to train an afternoon client and Jordan was there, in the middle of his own workout, doing heavy 2 hand swings, with his Gymboss beeping every 15 sec.....I had already been thinking the same, knowing that my Friday workout was going to be a heavy 2 hand swing ladder, every 15 sec.. Here's what I did,

No warm up, I set my Gymboss for 15 sec intervals and started swinging!

Work Sets / 2 hand swings

16kg, 10 reps, 15 sec work, 15 sec rest
20kg, 10 reps, 15 sec work, 15 sec rest
24kg, 10 reps, 15 sec work, 15 sec rest

I completed this uphill ladder 10x (60/15 sec. intervals) = 15 min., and then realized that it was too boring and a little too easy to continue for the entire workout, so I increased the first part of the ladder w/16kg to 30 sec work, keeping a 15 sec rest,

16kg, 20 reps, 30 sec work, 15 sec rest
20kg, 10 reps, 15 sec work, 15 sec rest
24kg, 10 reps, 15 sec work, 15 sec rest

I completed this uphill ladder 10x (70/15 sec. intervals) = 17.5 min. Adding in an extra 10 reps w/16kg, but keeping the rest period the same 15 sec.. Making the the first set longer, but not too long, I knew I could still increase the intensity,

16kg, 40 reps, 1 min. work, 15 sec rest
20kg, 10 reps, 15 sec work, 15 sec rest
24kg, 10 reps, 15 sec work, 15 sec rest

I completed this uphill ladder only 5x (45/15 sec. intervals) = 11.25 min. That 1 min. long set w/ 16kg with only 15 sec. rest before going on to the 2 heavier sets, kicked my ass! At his point in the workout I looked at the Gymboss and saw I had 25 remaining 15 sec. intervals to round out my workout to 200 15 sec. interval = 50 min., so I went back to the first uphill ladder of 15 sec. work, 15 sec rest for the remaining 25 intervals, 6.25 min.

16kg, 10 reps, 15 sec work, 15 sec rest
20kg, 10 reps, 15 sec work, 15 sec rest
24kg, 10 reps, 15 sec work, 15 sec rest

Total workout 50 minutes

Thank God for my Gymboss, there would of been no way to keep track of these combinations of timed sets without it. Keeping it set for 15 second intervals I just kept swinging through 2 "beeps" for the second work sets, and for the third I just kept swinging through 4 "beeps".

Can you tell I'm diggin' my Gymboss lately, lol?

60 Bleepin' Minutes!

2008-05-28T17:58:00.001-07:00

That's 'kind of' what I said, as I walked in the back door after my workout today. Today is the closest I've ever come to skipping my workout, but I forced myself in the gym. I reminded myself that there will be plenty of times I'll have to skip routine workouts because of other obligations, so when there's no legitimate reason then it's just too bad for me! No option, especially when laziness, procrastination, or "I just don't feel good" is the only excuse.

I didn't get to yoga until the 9:15 class this morning and even though I had some oats early I was hungry so I went home and ate, thinking I would just workout with Mark at 1:oopm. Well, as I finished off my 3rd bowl of Cheerios (actually "Trader O's"), that was after a salad and chicken, I took a nap for an hour (while Mark did his workout), got up and cleaned the house, all the while not listening to every excuse I tried to come up with to talk myself out of my own workout.

I didn't want to train, but it was 4:00pm and I had to practice some of what I preach. Show up and do the reps. "Do the reps, do the reps, do the reps.", is what I kept repeating to myself. I can't believe I squeaked out 60 bleepin' minutes.

Warm up

40 2 hand swings w/12kg, 1 min work, 1 min rest x 5 sets = 10 min.

Work sets

12 2 hand swings w/16kg, 15 sec rest, 8 snatch Rw/12kg, 15 sec rest,
12 2 hand swings w/16kg, 15 sec rest, 8 snatch L w/12kg, 15 sec rest,
12 2 hand swings w/16kg, 15 sec rest, 6 snatch R w/16kg, 15 sec rest,
12 2 hand swings w/16kg, 15 sec rest, 6 snatch L, w/16kg, 15 sec rest

All work sets were 15 sec also. So these were max V02 based timed sets. I alternated these 4 combinations 10 x = 40 min.

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

Total time 60 min.
160 snatches w/12kg = 160 points
120 snatches w/16kg = 240 points
880 swings

I wasn't planning on any kind of video so there is no talking....I barely had the drive or energy to do the stinkin' workout, lol! It's a portion of the workout alternating 2 hand swings with 16kg snatches.

Mondays workout w/12kg

2008-05-26T17:55:00.000-07:00

I wasn't really "feeling" it so I went for time and reps. One long five minute set repeated 8 times after one warmup set of 40, 2 hand swings.

Work set

40 transfers,
8 R/8 L, clean, push press
40 transfers,
12 R/12 L, snatches
40 transfers

5 min. work, 1 min rest, x 8 sets = 48 min

Total workout 50 min., 1000 swings,128 cl/pr, 192 snatches

Saturday Morning Swings

2008-05-25T18:21:00.000-07:00

I didn't have alot of time before 8am Bikram, and I don't like to do a full KB workout before yoga anyway, so here's what I came up with for a 30 minute workout.

Set #1
100 rep combination w/14kg (30lbs), 2.5 min. work, 1 min. rest

20 2 hand swings
20 transfers,
10, 1 swing/transfer (20 reps)
20 transfers
20 2 hand swings

Set # 2 1 minute work, 1 min. rest

40 2 hand swings w/16kg, 20kg, 24kg, 20kg, 16kg

I started with set #1, and ended with set #1, alternating set #2 laddering up then down in weight. (Six #1 sets, five #2 sets)

Total workout 30 min./ 800 swings

I loved how the timing ended up exactly @ 30 min. I think I'll use this same work/rest ratio for another, longer workout.

Swings are good.

Double kb combos

2008-05-22T12:32:00.001-07:00

Warm up

5 sets, 1 min on 1 min rest swings w/12kg = 10 min

Work sets

20 double swing, 8 double clean press, 8 double snatch/neg press, 20 double swings w two 8kgs, 2 min. work, 30 sec rest

8 double clean press w/12kgs, 30 sec work, 30 sec rest

20 double swings w/12kgs, 30 sec work, 30 sec rest

All three combos took 4 1/2 min. to complete x 8 rotations = 36 min

10/10/10/10 bottoms up cleans w/12kg, 2 min work, 1 min rest x 3 sets = 9 min.

Total workout 55 minutes

Tracy's All Day Food 5/21

2008-05-22T06:30:00.000-07:00

Add in a "Butterfinger candy bar binge" at the end of the day and this is pretty much what I prepared on Wednesday. I'll be writing about that on Food and Thought.....

Menu

beef, barley, and veg soup with spinach
broccoli and carrot salad with tahini dressing and sesame seeds
dried apricots w/almond butter and almond
cabbage salad w/chicken and curry dressing

Of course my morning coffee w/cream, but I was fighting a small sugar craving that I let turn into a big sugar craving..... What was I really craving? Looking back at yesterday, I didn't pack enough food, and because I was at work all day, and overbooked, and stressed, I allowed that first compulsive bite...... I was able to stop before it went from bad to worse, to crazy! Oh, crazy came first...sorry, lol!

Today is a great day. I'm headed out to the gym for my KB workout, then off to work, again all day. I got 2 freakin' heads of Romaine lettuce in my CSA box, my least favorite, so I guess it's Ceasar salad w/chicken today.....no Butterfingers....I promise!

Tuesday 1200 swings, 550 snatches

2008-05-20T18:58:00.000-07:00

I skipped Bikram yoga this morning in exchange for cleaning my house and making some killer beef, barley, & mushroom soup in my pressure cooker, (Dang, I love my pressure cooker, and big 'ole pieces of beef that fall off of big 'ole bones, lol). I've probably been averaging 6 out of 7 days a week with my Bikram practice, so it was time to reprioritize. Cleaning up around the house gave me much more 'peace of mind'.

I did 700 swings with an 9:30am KB client, then ran home to finish some sort of workout. Here's what I did,

9:30am KB "I go, you go" style swing combinations

10 x 10 reps = 100 (5 min.)
10 x 20 reps = 200 (10 min.)
10 x 40 reps = 400 (20 min)
1 x 100 reps = 100 (1 min rest, 2.5 min set)

Total time 38.5 min w/12kg. Whoops, I guess I did 800 swings! I'm such a lousy counter!

10:45 KB 100 rep swing and snatch sets w/12kg

20 2 hand swings,
20 transfers,
10 swing / transfers (20 reps),
20 transfers,
20 2 hand swings,

100 reps, 2 1/2 min. work, 1 min rest x 5 sets alternating with 5 min snatch sets w/1 min. rest.

snatches w/12kg

15/15, 10/10, 15/15, 10/10, 15/15, (130)
10/10 x 5 (100)
10/10 x 5 (100)
10/10 x 5 (100)
10/10, 15/15, 10/10, 1515, 10/ 10, (120)

I thought I might be able to keep up the first snatch combination for all 5 sets, but it was too much, expecially with only 1 min. rest between swing/snatch sets. But after doing the math I had to "round off" the total with the last combination set.

Total workout @ home 47.5 min. 500 swings / 550 snatches
Total workout today 86 min., 1300 swings / 550 snatches, I guess I pass on my evening walk, lol!

16 kg Snatch/Negative press combination/swing work

2008-05-18T13:30:00.000-07:00

In true 'Tracy' fashion I had no idea what I was going to do today! I knew I wanted to swing the 16kg more, and I wasn't in the mood for sets longer than 2 min., so I combined one hand swings (transfers) with 2 hand speed swings., using this combination to create a kind of interval training style with KB's

AM weight 137.8
10:00am Bikram yoga
11:45am KB

Warm up

40 2 hand swing w/12kg, 1 min work, 1 min rest = 10 min (old school warm up, lol)

Work Sets alternating 16kg & 12kg

20 transfers, 22 two hand speed swings, 20 transfers,
1.5 min work, 30 sec. rest x 16 sets
32 min. total

I started with the 16kg and ended with the 12kg, 8 sets each.

I ended my workout with 10/10 snatch x 5 sets w/16kg = 200 points

The first set of 10/10 I used a negative press (video shows this set), it took one full minute each side. The remaining 4 sets took one minute total w/1 min rest for an additional 10 min.

Total workout 52 minutes

Old School, Tracy Style

2008-05-16T16:46:00.000-07:00

I barely got to my workout this morning, I was so close to putting it off until tomorrow, but with Mark's encouragement I just went out into the gym, I wasn't even dressed for a workout, (especially not for any kind of video, I would never wear shorts for a video!), and banged one out, in true "old school" combo sets.

I had to keep it super simple, and I haven't been pressing near enough, so the combination had to include lots of those (presses). I added in a snatch with a neg press to increase the purpose of the shoulder work, at the same time building yet more points for the snatch race, but I concentrated on a powerful, quick, hip drive and fast punch out at the top of the snatch, instead of resorting to an efficient, "rocking for reps", snatch form.

Warm up (old school!)

40 2 hand swings w/12kg, 1 min. wrk, 1 min. rest x 5 sets = 10 min.

Work Sets w/12kg

clean, push press, snatch, neg press, trans x 22 = 3 min. work, 1 min. rest x 10 sets = 40 min.

Total workout 50 min.
220 snatch points

I called this "old school", because this is an example of one of my original combination sets. In the beginning I would do 12 combinations per set, 1 1/2 -2 min long, instead of 22 combinations @ 3 min. per set. Also only taking 1 min rest inbetween sets made the work to rest ratio 3 to 1, instead of 1 to 1, equal rest to equal work, ratio.

Old school still kicks ass! Life is good.

Snatch Transfers

2008-05-14T16:03:00.001-07:00

I find that adding snatches into my swing workouts lets me accumulate points and still get what I need to get from my KB training, which is to increase my heart rate to the point of training cardio as well as building/mantaining muscle.

I thought I might go into the gym today and just snatch the 12kg nonstop for as long as I could, but I'm too efficient snatching the 12kg, and snatching the 16kg for reps , is difficult, or should I say heavy, because I do so much more training, with clients in addition to my own wokouts. Plus, I've been training later in the day, and I don't think I'm as strong as first thing in the morning.

Here's what I did today

AM weight 134.0
7:15 Bikram yoga
1:15 KB snatch/transfers

Warm up, 5 min misc. swings/ snatches

Work sets w/12kg

16 snatch transfers, 1 min
18 snatch transfers, 1 min

The first 2 sets were 10 minutes long, alternating 16 / 18 snatch transfers every other minute. 340 snatches

The second 2 sets were 5 minutes long, starting with 16, alternating 18, ending with 16 per minute. 174 snatches

The last 5 sets were only 2 minutes long both minutes 16 snatch transfers. 160 snatches

All sets had a 1 minute rest period.

Total workout 54 minutes, 674 snatches

Team Rif

2008-05-13T11:03:00.000-07:00

How lucky am I? Since my schedule has changed recently, I'm going to take advantage of living with "The World's Greatest Personal Trainer" (inside joke for those that attended my Cert, lol), and not only get some of the greatest coaching available, but I get to have a great training partner! In fact, my training has reached a different level these days and Mark will help put some structure and balance back into it.
But until then.....I stuck with some simple combination KB sets, alternating the 12kg, and the 16kg, equal work to equal rest ratio, because I'm working on a workout DVD and I wanted to experiment with time/weight/combinations, etc.. Since this ratio is not usually that challenging for me, (that's why I chose to alternate weight), I really worked on my form and extending all swings to get maximum benefits.

I'll post the exact combinations later today..... But since I know my workout was 68 minutes long, equal work to equal rest translates to 40 reps per min of work x 34 = 1360 swings. (680 w/12kg & 680 w/16kg).

Swings are good!

Don't Feel Sad

2008-05-12T07:00:00.000-07:00

I felt that this comment, left for me from my last blogpost, deserved some attention....

shawda said...
I read your blogs everyday and love the creativity of your cooking skills. Per your "almost jealous" thought and some of your other postings about food, I have a sense of sadness for you. To struggle with food issues is something I really don't know about, but can't imagine what its like that it controls a huge portion of your life.

Congratulations to you though for overcoming so much and creating a healthy lifestyle and changing bad habits to good. You did it the right way versus your friend!

May 12, 2008 5:51:00 AM PDT

Tracy said...
shawnda,

It's interesting to me that I'm in the middle of writing a blogpost for my other blog, Food and Thought, on the reason why I decided to seperate the two subjects of training and food/eating related topics, when I lost a little steam and decided to check for any comments here, on Rediscovering Strength....and I come across your comment about feeling "sad" for me because you interpret my ability to write about my emotionally driven behaviors as "struggles".

My immediate reaction is one of defensiveness by feeling "sad" for you in return. Sad because instead of relating my particular "struggle" with one of your own....it obviously doesn't apply to food or eating, but we all have them....unless your life is, and has always been "perfect".

Why do you read my stuff everyday? Do you like feeling sad? Or does my life and it's perceived problems make you feel better about your own?

It's funny how I have so much time in my life for being creative with food and cooking, training my ass off, not to mention taking care of a household, being a wife as well as having a part time job, and blogging almost daily.....taking and posting pictures and video takes alot of time and effort, BTW! It's amazing how my "struggle with food" controls such a huge portion of my life, that it's a wonder how I get anything else done! I mean really.....you feel sad for me?

Life is not a struggle, it's an experience. An experience that gives me an opportunity to become my best. To feel my best. To give my best. And if my thoughts about food and eating give me the ability to live my best life, by self reflection, then I'm grateful.

So instead of feeling sad for you, I'm grateful to you. Grateful that you reminded me of how important compassion is. Grateful that I'm not afraid of anyone else's opinion about me and my life so that when my experience can touch someone in a positve way, which it does more often than not via comments and personal e-mails that I get daily, it lifts me up. And grateful that you've given me some inspiration for yet one more blogpost!

PS the point of the last post "almost jealous" was not that of gastric bypass being "right or wrong".... .again another judgement. We are all doing our best, that I know.

May 12, 2008 6:58:00 AM PDT

I don't feel sad for anyone, especially not myself....I never feel sad for myself! And I don't encourage anyone to feel sad for me or themselves or anyone. Having compassion and having pity are two different things. I believe we all have exactly the life experience we create for ourselves with the free will to change things once we become aware, and take responsibility to be our best or make our lives better. I am not a victim of my life, and I don't believe anyone else is either.

I'm the luckiest person I know. Lucky because I recognize how lucky I am. I'm the happiest person I know. I define "happiness" as an appreciation for my life, for my good life.

Every once in a while I question my purpose. I trust that I'm living my purpose.....everyday.

Almost Jealous

2008-05-11T18:52:00.000-07:00

I've been meaning to write how my opinion, and judgements about gastric bypass surgery has changed this last year since a close friend mine, of over 20 years, had the surgery this past December, but until I have the time to do that I want to share this short story.......

I saw my friend on Wednesday, and as of this week she has lost about 75lbs. She has been the 'model' patient and she has been motivated and committed to following all post op recommendations, and has seen the results of that. Her starting weight was about 230, she is about 5'1", and her goal is 130, knowing that the average patient will gain 10-20% back within the first couple of years....but anyway.....

She was telling me that next month when she meets with her doctor she expects to have lost an additional 10 pounds. Ten pounds! And the way she said it was so 'matter of fact', I thought, "Gee, it must be nice!". Ten pounds, practically guaranteed.

There I sat, carrying around about 10 pounds I want to get rid of, and finding it difficult lately to do what I say 'I want' to do. And there she sat, with her 4 oz of yogurt for dinner, knowing that she will do exactly that. And she doesn't even exercise. For a minute I was jealous!

And then came my reality check! Yes, there she sat with her 4 oz of yogurt....not her huge bowl of salad for dinner, after her huge bowl of soup for lunch after an hour long Ginger Snap cookie binge the day before....you get the picture. She is losing her weight because she eats around 1000-1200 calories daily! So what, that she can't eat more than that because of the surgery, it doesn't matter, what matters is the bottom line, portion control and cutting calories...they usually go hand in hand. If I cut my calories that low, everyday, without fail, you bettter believe I'd be 10 lbs lighter in a months time too! Guaranteed.

So, I think I'll give it a go! Yes, I've been saying that....blah, blah, blah.....but this gave me a renewed perspective, if she can do it, so can I. I've done it before, I know how to do it, everyone does. Back to a little more structure and discipline to establish the eating habits I need to see the results I say 'I want'. One months time......

Sometimes a little jealousy can be good, lol!

Finding a Snatch Groove

2008-05-11T06:11:00.000-07:00

I did something this week that I haven't done since my 'forced' time off post op...I took 2 days off in a row from KB's! I was burned out, and feeling weak. So I hit it pretty hard on Saturday morning rotating 3 minute swing sets with 3 min fast snatch sets.

This video is the last 15/15 of the 5th, 3 min, snatch set, 40 minutes into my workout. You might be able to see how I use more of a 'squatting' motion on my right hand snatch, and more of a 'hinge' motion on my left. The difference is most noticible looking at the angle of my shins and the depth of my butt. Squatting, my shins move forward and my butt dips down, especially as I get tired near the end of the set. While hinging, my shins stay verticle and my butt reaches backwards. It's funny how your snatch groove can change to adapt to length of sets, weight of bell or even from right to left.

Saturday 8:00am KB w/12kg

20 2 hand swing,
20 tranfers,
20, 1 swing, 1 trans (40 reps)
20 transfers,
20 2 hand swing,
120 rep set, 3 min work, 1 min rest

15/15 x 3 snatch (15 snatch per 30 sec. pace)
3 min work, 1 min rest

I rotated these 2 sets x5, before dropping the snatch sets down to 15/15 x 2, 2 min work, 1 min. rest for an additonal 2 rotations. The first 10 sets (5 each swing/snatch) took 8 min per rotation for 40 minutes work. the remaining 4 sets (2 each swing, snatch) took 14 min.

Total workout 54 minutes
560 snatches

560 snatches at a 15 snatch per 30 sec pace was enough to kick my ass, but alternating with swings really got me! I couldn't even talk inbetween sets....I love that! That means I'm working hard!

I did a speed swing 'Max Vo2 based' workout on Wednesday, but it was weak and dreadful! That's when I knew I was training too much, I didn't even write it down! I did manage to snatch one set of 5/5 w/16kg, so I guess I should count that 20 points....every little bit!

Tracys All Day Lunch 5/8

2008-05-09T10:40:00.000-07:00

Back to 1000 calories a day! Shoot for less, and end up about right! I've been messing around too much lately and I've dropped some good habits and replaced them with 'not so good', or 'could be better'! Thank goodness I still love good, healthy fresh foods and prepare most of my own food daily.

coffee, tea w/cream 120 cal.

small chili pepper stew w/chicken (I made this with Jen in SB!) 250 cal.

kale salad w/almonds (see Food and Thought for recipe) 300 cal.

apple w/ginger 60 cal.

Total 720

Although I want to average 1000-1250 cal. daily, this low calorie day was to offset a ginger snap cookie binge the day before. In the last 5 days, 3 of those days I was able to stay well within my range.

It's time, again, to seriously consider smaller portions, healthy foods or not.