Motivation and Lifestyle

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!

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

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?

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

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"

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

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.....)