Decided to start out my morning with my KB workout and then go to yoga later in the day. As usual I always "over do" and went to too many vinyasa yoga classes last week and messed up my shoulder. I knew that, but what I didn't know is that I screwed up my elbow too! That became apparent after a couple of combination sets that included cleans. Ow!
I had to abandon my original routines and switch over to something completely different, so again, and still, my workouts are all over the map.
I realized that I have been doing too many 2 hand swings lately (because I felt it right where I messed up my shoulder blade), so I switched over to 1 hand swings. Snatches didn't hurt, so I ended up swinging and snatching the 36.
8:00 KB
Warm up
40 2 hand swings, 1 min. on, 1 min. rest x 4 sets
10 L, 10 R, 10 L, 10 R, 1 hand swings, 1 min. on, 1 min. rest x 2 sets
Total 12 min.
The work set combinations originally included cleans, presses, lateral trans. and snatches. They were 2 min sets, but I had to change it when my elbow started "pinching". But I got in 9 min. time before changing to:
Work sets w/36
#1
10 L, 10 R, 10 L, 10 R 1 hand swings 1 min. on, 1 min. rest
#2
3 trans., 1 snatch x 8 repeats, (4 L, 4 R) 1 min. on 1 min rest
I alternated these 2 sets 5 x each. Total time 20 min.
10 L, 10 R x 2 (20 total reps each side) bottoms up swings, 2 min. on 1 min. rest = 5 min.
Total WO time 46 min.
I decrease my total WO time when I go up in weight. Mentally disappointing WO. Not used to injuries. Just a big reminder to be smarter.
3:30 bikram yoga
Wednesday, January 31, 2007
Tuesday, January 30, 2007
Just a Number.
Weight is just a number. The importance you put on it depends on how you look at it. And if you want to change your weight you have to face it head on. Sometimes that means weighing yourself after years of denial, and sometimes that means weighing yourself everyday to make note of subtle changes.
I was never in denial of the fact that I was fat. I had a pretty good idea of what I weighed and was actually surprised that I didn't weigh more than I did when I finally stepped on a scale! In fact I remember stepping on the scale and when it landed on 245 (I know I had weighed more at one time, I thought it was more like 260) I did a "double take" and asked my friend (the witness for the bet) "Does that say 345?". I was the only one (of the women involved in the bet) that admitted my weight out loud.
Although I, at times, felt ashamed about my weight, I wasn't ashamed of myself. My weight was a reflection of an addiction to food, but it was only part of who I was. And I was, for the most part, pretty proud of myself. I had hobbies I enjoyed and were good at, my kids were fine, I had a successful marraige, and I didn't have to want for anything. At the time I didn't even want to be thin! I wished I was thin but, obviously, I didn't want to be thin.
People are more than just a number. Admitting out loud what you weigh can be a very freeing experience. You take responsibilty. You become more accountable. You admit to the world and yourself that part of you. It's the first step in making change happen. A starting point.
I'm now at a point in my diet that I weigh myself everyday. I know if I weigh more than yesterday I ate too much, and if I weigh less I ate too little. But I still sometimes "trip out" when I see a number I don't like. Just another sign of emotional imbalance, because I know weight is just a number. A number that I already know how to manipulate. So I have to remind myself to use that as a guideline for change, if I choose to change it I can.
This morning I weighed 129.2, yesterday 128.4, and the day before 127.4. My calories were within my limit but the type of food I ate affected my weight more than I wanted to admit. But the scale keeps me on track. I know too many carbs make me hold water, and yesterday I had split pea soup, meatloaf (I make mine with oatmeal instead of breadcrumbs, like my mother does!) and roasted butternut squash.
So I'm writing about this subject today to remind myself to calm down, stay positive, and make the changes I need to. My weight is just a number.
I was never in denial of the fact that I was fat. I had a pretty good idea of what I weighed and was actually surprised that I didn't weigh more than I did when I finally stepped on a scale! In fact I remember stepping on the scale and when it landed on 245 (I know I had weighed more at one time, I thought it was more like 260) I did a "double take" and asked my friend (the witness for the bet) "Does that say 345?". I was the only one (of the women involved in the bet) that admitted my weight out loud.
Although I, at times, felt ashamed about my weight, I wasn't ashamed of myself. My weight was a reflection of an addiction to food, but it was only part of who I was. And I was, for the most part, pretty proud of myself. I had hobbies I enjoyed and were good at, my kids were fine, I had a successful marraige, and I didn't have to want for anything. At the time I didn't even want to be thin! I wished I was thin but, obviously, I didn't want to be thin.
People are more than just a number. Admitting out loud what you weigh can be a very freeing experience. You take responsibilty. You become more accountable. You admit to the world and yourself that part of you. It's the first step in making change happen. A starting point.
I'm now at a point in my diet that I weigh myself everyday. I know if I weigh more than yesterday I ate too much, and if I weigh less I ate too little. But I still sometimes "trip out" when I see a number I don't like. Just another sign of emotional imbalance, because I know weight is just a number. A number that I already know how to manipulate. So I have to remind myself to use that as a guideline for change, if I choose to change it I can.
This morning I weighed 129.2, yesterday 128.4, and the day before 127.4. My calories were within my limit but the type of food I ate affected my weight more than I wanted to admit. But the scale keeps me on track. I know too many carbs make me hold water, and yesterday I had split pea soup, meatloaf (I make mine with oatmeal instead of breadcrumbs, like my mother does!) and roasted butternut squash.
So I'm writing about this subject today to remind myself to calm down, stay positive, and make the changes I need to. My weight is just a number.
My KB Style
I can't believe it hasn't even been a year since I became certified to teach KB's last April in Minnesota. It was so exciting for me to learn all the mechanics. I had already showed some of my friends how to swing prior to going to the cert., but afterward I had more confidence in my ability to teach.
We all have our own personal style of teaching. I am the first one to admit that I do not have a mind for the scientific side of training, nutrition or the body. Living with, and being married to, someone of Mark's caliber I see the talent of what a true expert personal trainer/coach must have. I read his blog daily, along with other talented KB trainers' blogs, to gain further knowledge of the mechanics of training the body and the personal journeys that go along with that.
I have a more intuitive mind. More of a "common sense" approach, especially when it comes to dieting. And my training also reflects that. Since I'm not a competitive athlete I have the luxury of changing my routines often, mostly every workout! But that doesn't mean that I don't push myself. I am interested in the most "bang for my buck" that's why nothing beats KB training. I have always trained on my own. Mark taught me the movements and all of my routines come from my own head.
When I go into the gym (the garage!), I think of my training in terms of progressions (I got that from Mark, I mean Rif, lol). My mind seems to work mathematically and in patterns. I have an idea of a combination starting point, it's usually a warm up to a more difficult combinations in terms of weight, exercise, and/or repitition. As I add different combinations I feel for level of difficulty. I want to make it as hard as I can, progressively, to maximize my effort.
Sometimes I put together up to 4 combinations and alternate them and sometimes as little as 2, alternated. Sometimes I don't alternate them and I'll do all of the same combination sets in a row before switching to another combination.
Some of my most difficult sets are what I consider "boredom" sets! These are sets of the same movement, no combination, in a row, rep after rep after rep. This is when I challenge my mind get tough and "just do it".
My style of KB training has worked unbelievalbly well for me, both physically and mentally. And now I can see that with a "little tweeking here and a little tweeking there" I can continue to change and evolve my training goals. I can get stronger, leaner, better.
Just like my training, I never really know what I'm going to write about on this blog until I start writing. Sara Cheatham wrote some awesome technical posts on her blog about the mechanical details of KB training (Thank you Sara!). Her style, my style, and a kettlebell, take what you need.
Life is good!
We all have our own personal style of teaching. I am the first one to admit that I do not have a mind for the scientific side of training, nutrition or the body. Living with, and being married to, someone of Mark's caliber I see the talent of what a true expert personal trainer/coach must have. I read his blog daily, along with other talented KB trainers' blogs, to gain further knowledge of the mechanics of training the body and the personal journeys that go along with that.
I have a more intuitive mind. More of a "common sense" approach, especially when it comes to dieting. And my training also reflects that. Since I'm not a competitive athlete I have the luxury of changing my routines often, mostly every workout! But that doesn't mean that I don't push myself. I am interested in the most "bang for my buck" that's why nothing beats KB training. I have always trained on my own. Mark taught me the movements and all of my routines come from my own head.
When I go into the gym (the garage!), I think of my training in terms of progressions (I got that from Mark, I mean Rif, lol). My mind seems to work mathematically and in patterns. I have an idea of a combination starting point, it's usually a warm up to a more difficult combinations in terms of weight, exercise, and/or repitition. As I add different combinations I feel for level of difficulty. I want to make it as hard as I can, progressively, to maximize my effort.
Sometimes I put together up to 4 combinations and alternate them and sometimes as little as 2, alternated. Sometimes I don't alternate them and I'll do all of the same combination sets in a row before switching to another combination.
Some of my most difficult sets are what I consider "boredom" sets! These are sets of the same movement, no combination, in a row, rep after rep after rep. This is when I challenge my mind get tough and "just do it".
My style of KB training has worked unbelievalbly well for me, both physically and mentally. And now I can see that with a "little tweeking here and a little tweeking there" I can continue to change and evolve my training goals. I can get stronger, leaner, better.
Just like my training, I never really know what I'm going to write about on this blog until I start writing. Sara Cheatham wrote some awesome technical posts on her blog about the mechanical details of KB training (Thank you Sara!). Her style, my style, and a kettlebell, take what you need.
Life is good!
Sunday, January 28, 2007
Lateral swing,snatch trans.combos
My training has been all over the map lately. I still don't have a set schedule, things seem to be constantly changing. Luckily for me I'm not a competitve athlete, I'm not training for a specific goal. There are many reasons my training can handle, and in fact thrives on, variety. My training priorities are;
muscle tone
fat loss
strength
flexiblility
endurance
overall fitness
My style of kettlebell training makes these goals almost effortless and , I hate to say it , fun. The most fun part comes after the training. Seeing my hard work pay off.
This latest video shows a portion of all 4 combo sets. The audio is delayed slightly behind the video, but I hope it's still helpful.
8:15 KB
Warm up sets w/26
40 2 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. total
5 TGU's each side w/5lb. DB (just praticing the movement)
5 windmills each side w/5lb. DB (just practicing the movement)
Work sets
#1
1 swing L, 1 lateral trans., 1 swing R, 1 lateral trans., x 30 reps = 1.5 min.
#2
1 snatch L, trans., 1 snatch R, 2 lateral trans. repeat 10x = 1.5 min
#3
1 snatch L, lateral trans. 1 snatch R, lateral trans., 12 each side = 1.5 min
#4
1 snatch L, 1 lateral swing x 8 each, 1 snatch R, 1 lateral swing x 8 each = 1.0 min
I alternated these 4 sets in this order 5 x. All 4 sets took 9.5 min x 5 = 47.5 min.
I then taped the video set 1.5 min which shows all 4 combos combined.
Total WO time 59 min.
3:30 Bikram yoga
muscle tone
fat loss
strength
flexiblility
endurance
overall fitness
My style of kettlebell training makes these goals almost effortless and , I hate to say it , fun. The most fun part comes after the training. Seeing my hard work pay off.
This latest video shows a portion of all 4 combo sets. The audio is delayed slightly behind the video, but I hope it's still helpful.
8:15 KB
Warm up sets w/26
40 2 hand swings, 1 min on 1 min. rest x 5 sets = 10 min. total
5 TGU's each side w/5lb. DB (just praticing the movement)
5 windmills each side w/5lb. DB (just practicing the movement)
Work sets
#1
1 swing L, 1 lateral trans., 1 swing R, 1 lateral trans., x 30 reps = 1.5 min.
#2
1 snatch L, trans., 1 snatch R, 2 lateral trans. repeat 10x = 1.5 min
#3
1 snatch L, lateral trans. 1 snatch R, lateral trans., 12 each side = 1.5 min
#4
1 snatch L, 1 lateral swing x 8 each, 1 snatch R, 1 lateral swing x 8 each = 1.0 min
I alternated these 4 sets in this order 5 x. All 4 sets took 9.5 min x 5 = 47.5 min.
I then taped the video set 1.5 min which shows all 4 combos combined.
Total WO time 59 min.
3:30 Bikram yoga
Evolution of a Cheat Day
I originally started my diet with a "cheat day". Usually on Saturday because that was the day that Mark and I had reserved for each other and I didn't want to drag him down by my restricted diet. My cheat day has also been called my "pig out day" and now I'm ready to change it to my "high calorie day".
In the begining I would not eat much, coffee w/cream of course and maybe an apple, until around 4:00pm. Then all hell was allowed to break loose. Usually including a whole pint of ice cream. I always ended my eating spree by 6pm, and followed it the next day with a semi-fast.
During the summer one of my hobbies is shopping at yard sales on Sat. mornings. I found myself being tempted by the cookies, brownies and rice krispy treats young children would make and sell, and of course I wanted to support them by buying their goodies. So my eating started earlier in the day around 10:00am. I would go crazy on all of these types of goodies and then go into my 1:00 KB workout wired and swing my ass off! That started my addiction to sugar before my WO's. I would then continue to eat what I wanted until around 3:00 and nothing afterward. Also following up the next day with a semi-fast.
I am convinced that allowing my calories to shoot up one day and then dropping them really low helped to keep my weight from plateauing. It also gave me relief from strict dieting, I needed that emotionally.
During the last year I did experiment with skipping cheat days completely and that could be responsible for a 1 or 2 pound weight loss, but I concluded that it was not an advantage.
I also experienced very unsatifying cheat days by surrendering complete control and not planning and really giving thought to what I wanted to treat myself to. I still considered "pigging out" as a treat.
Now here I am. Feeling really crappy about my cheat days. Giving careful thought to what I want to eat and then eating it, but not satisfied. My cheat day is leaving me feeling bad. I can really feel the damage of the high calorie, sugary foods I've been "treating" myself to both physically and emotionally.
Last week it wrecked my KB workout, and yesterday I felt so crappy I actually postponed my KB workout until this morning (Sun.). That's when I finally had it. Missed my KB's because I ate too much of the wrong crap? No more.
So I've decided instead of defining that one day a week as "cheating" or "pigging out" I will define it as simply a "high calorie" day. A day when I continue to eat good quality food, but will allow myself more of it. Take advantage of eating more nuts and PNB, beans and maybe some bread. It has to always include ice cream, but I want to focus more on not eating the whole stinkin' container!
I ended my last Evolution of a Diet post with writing about feeling the need to eat better. The changes of my cheat day have finally evolved into a need to not pig out, a need not to chose to be out of control and a need not to feel bad and guilty. The consequences cost me too much. And all of these have other emotional parallels in my life. Choosing control. Needing control.
Sunday menu, low calorie day
AM weight 127.4
5:30-11:30 coffee w/cream, cocoa 215
1:30 oatmeal w/1/4c. lowfat milk 245, 1/2 small apple 50 cal.
5:00 lg pear 150 cal., lg apple 150 cal.
6:00 veg soup w/beet greens and 4oz. buffalo burger 300 cal. 1/2c. mashed potatoes 120 cal.
Total calories 1230 (not as low as I would of liked, I didn't keep a running total!)
Saturday menu, cheat day
AM weight 126.6
coffee w/cream, cocoa135 cal.
apple 100 cal.
prunes (4) 80 cal.
cookies 1800 cal.
cabbage salad w/pork, beans low cal bar-b-que dressing 500 cal.
ice cream 350 cal.
more cookies 300 cal.
Total calories around 3200
Friday menu
AM weight 127.4
5:00-9:00 coffee w/cream 85 cal.
11:00 oatmeal w/milk and sugar 295 cal.
12:00 coffee w/cocoa 120 cal.
12:30 prunes (5), triscut (4) 160 cal.
3:30 cabbage salad w/4oz. pork, 1/4 white beans, pineapple and low cal bar-b-que dressing 400 cal.
5:30 veg soup w/kale and 4oz. chicken 350 cal.
Total calories 1410
Thursday menu
AM weight 126.6
coffee w/cream, cocoa 115 cal.
triscut (4), prunes (5) PNB 1 1/2 T. 240 cal.
oatmeal/milk 250 cal.
small apple 100 cal.
2 ginger candies 40 cal.
broccoli salad w/tuna and cranberries 300 cal.
veg soup w/butternut squash and 6 oz. chicken 450 cal.
Total calories 1495
Starting this next week I'll be recording my whole week's food journal at one time, probably on Sunday. I do keep a daily hard copy but it'll be easier for me to make adjustments seeing it all at once, a week at a time.
This was a good week, life is good.
In the begining I would not eat much, coffee w/cream of course and maybe an apple, until around 4:00pm. Then all hell was allowed to break loose. Usually including a whole pint of ice cream. I always ended my eating spree by 6pm, and followed it the next day with a semi-fast.
During the summer one of my hobbies is shopping at yard sales on Sat. mornings. I found myself being tempted by the cookies, brownies and rice krispy treats young children would make and sell, and of course I wanted to support them by buying their goodies. So my eating started earlier in the day around 10:00am. I would go crazy on all of these types of goodies and then go into my 1:00 KB workout wired and swing my ass off! That started my addiction to sugar before my WO's. I would then continue to eat what I wanted until around 3:00 and nothing afterward. Also following up the next day with a semi-fast.
I am convinced that allowing my calories to shoot up one day and then dropping them really low helped to keep my weight from plateauing. It also gave me relief from strict dieting, I needed that emotionally.
During the last year I did experiment with skipping cheat days completely and that could be responsible for a 1 or 2 pound weight loss, but I concluded that it was not an advantage.
I also experienced very unsatifying cheat days by surrendering complete control and not planning and really giving thought to what I wanted to treat myself to. I still considered "pigging out" as a treat.
Now here I am. Feeling really crappy about my cheat days. Giving careful thought to what I want to eat and then eating it, but not satisfied. My cheat day is leaving me feeling bad. I can really feel the damage of the high calorie, sugary foods I've been "treating" myself to both physically and emotionally.
Last week it wrecked my KB workout, and yesterday I felt so crappy I actually postponed my KB workout until this morning (Sun.). That's when I finally had it. Missed my KB's because I ate too much of the wrong crap? No more.
So I've decided instead of defining that one day a week as "cheating" or "pigging out" I will define it as simply a "high calorie" day. A day when I continue to eat good quality food, but will allow myself more of it. Take advantage of eating more nuts and PNB, beans and maybe some bread. It has to always include ice cream, but I want to focus more on not eating the whole stinkin' container!
I ended my last Evolution of a Diet post with writing about feeling the need to eat better. The changes of my cheat day have finally evolved into a need to not pig out, a need not to chose to be out of control and a need not to feel bad and guilty. The consequences cost me too much. And all of these have other emotional parallels in my life. Choosing control. Needing control.
Sunday menu, low calorie day
AM weight 127.4
5:30-11:30 coffee w/cream, cocoa 215
1:30 oatmeal w/1/4c. lowfat milk 245, 1/2 small apple 50 cal.
5:00 lg pear 150 cal., lg apple 150 cal.
6:00 veg soup w/beet greens and 4oz. buffalo burger 300 cal. 1/2c. mashed potatoes 120 cal.
Total calories 1230 (not as low as I would of liked, I didn't keep a running total!)
Saturday menu, cheat day
AM weight 126.6
coffee w/cream, cocoa135 cal.
apple 100 cal.
prunes (4) 80 cal.
cookies 1800 cal.
cabbage salad w/pork, beans low cal bar-b-que dressing 500 cal.
ice cream 350 cal.
more cookies 300 cal.
Total calories around 3200
Friday menu
AM weight 127.4
5:00-9:00 coffee w/cream 85 cal.
11:00 oatmeal w/milk and sugar 295 cal.
12:00 coffee w/cocoa 120 cal.
12:30 prunes (5), triscut (4) 160 cal.
3:30 cabbage salad w/4oz. pork, 1/4 white beans, pineapple and low cal bar-b-que dressing 400 cal.
5:30 veg soup w/kale and 4oz. chicken 350 cal.
Total calories 1410
Thursday menu
AM weight 126.6
coffee w/cream, cocoa 115 cal.
triscut (4), prunes (5) PNB 1 1/2 T. 240 cal.
oatmeal/milk 250 cal.
small apple 100 cal.
2 ginger candies 40 cal.
broccoli salad w/tuna and cranberries 300 cal.
veg soup w/butternut squash and 6 oz. chicken 450 cal.
Total calories 1495
Starting this next week I'll be recording my whole week's food journal at one time, probably on Sunday. I do keep a daily hard copy but it'll be easier for me to make adjustments seeing it all at once, a week at a time.
This was a good week, life is good.
Saturday, January 27, 2007
A New Respect
I still hate my new yoga! I hate it because I'm not good at it. I have a brand new respect for the strength and balance that goes into those poses. When I'm trying to get into some of the poses I can feel my whole mid-section tremble, trying to find the strength to balance. But I'm determined to keep it up. I'm determined to conquer this new challenge, because I know I need the benefits it can give me.
I'm so reminded of when I started my KB workouts. I hated them too. It was hard and uncomfortable. But thank goodness I stuck with it. I wouldn't even be doing yoga right now if I had not gotten in such great shape using KBs.
So I've decided to use KBs to help me get stronger for yoga. I've not been doing any windmills or TGU's so I'll be adding those exercises at least one day a week.
I'm so reminded of when I started my KB workouts. I hated them too. It was hard and uncomfortable. But thank goodness I stuck with it. I wouldn't even be doing yoga right now if I had not gotten in such great shape using KBs.
So I've decided to use KBs to help me get stronger for yoga. I've not been doing any windmills or TGU's so I'll be adding those exercises at least one day a week.
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