Happy Birthday

My new (first) niece was born early this morning at 430AM EST.  I am very happy and feel incredibly blessed that she is finally here.  It's been a fantastic week!

MB45 Essentials - Workout 1

Tonight I did Marcus Martinez's MB45 Essentials workout 1.  This was my first workout in about a week, as I've been sick. I still wasn't at 100% today, but I really wanted to get some activity in.  The workout was GREAT!  It was relatively short (around 30 mins), but well sequenced and moved quickly.  I enjoyed the entire thing, and I'm looking forward to doing some of the other workouts on the DVD.  It's a great value for the price. You get 2 DVDS - one is instructional and the other contains 5 workouts: 2 beginner workouts and 3 follow-along workouts of increasing intensity.

I heard that Marcus is releasing a second volume of this DVD series targeted towards the more advanced exerciser. I'm looking forward to it!  I'll post more details as they become known.

Skogg 60-Day Challenge: Official Start Date Selected

Per my post about a week ago, I finally selected my official start date for the Skogg 60-day Challenge.  Since I've been sick for the past number of days (and am still not feeling my best), I plan to officially start the challenge on Mon, 4/4/2011.  The current round of Skogg participants are in their 5th week, so they're just about at the halfway point. 
To remind you of what the challenge entails, I'm reposting the details from a week ago:

Dates: Mon, 4/4/2011 - Sat, 6/4/2011 (60 days)
Overview: The 60-day challenge has both an exercise component and a nutrition component, combining clean eating and consistent exercise. 
Exercise Component: Commit to doing 4 kettlebell workouts per week (minimum), ideally using the Skogg DVDs. I have elected to include additional cardio and flexibility training into my own personal program, with perhaps a full-body circuit training day thrown in there every 1.5 weeks or so. 
Nutrition Component: The objective for the diet is to elminate all sugar, processed foods, wheat, rice, white potatoes, and alcoholic beverages, with no cheat meals during the entire 60 days.  I will also continue with 1 gallon of water per day (minimum) and a good supplementation program.  My diet is going to be approximately 1400 calories per day.

My Thoughts
The diet will no doubt be the most challenging part, and will be the part that is most imperative to success.  Since I don't usually drink, the 'no alcohol component' will not be difficult for me.  However, I have taken a strong liking to rice, bread, and sugar again, which will be harder to overcome.  Eliminating those 'comfort foods' is always the most challenging part of an eating plan for me.  However, this eating plan actually seems more balanced.  I know it sounds counter-intutive because on the surface it looks so restrictive, but at least it's not a total elimination of starch/grains, which will help keep my energy levels up.  I'll have to pay close attention b/c my caloric intake may have to adjust depending upon my activity level. I'm pretty sure that my activity level justifies at least 2100 calories per day, but I've not eaten that much food on a daily basis in a very long time.

Anyway, I am really looking forward to this challenge. I have an incredible support system in place, and I feel strong enough to see it through this time.  After all, it's only 60 days, and my body, mind, and spirit will really appreciate the consistency. (Note: I have a nutrition coach helping me with my diet this time around, which is why I know that it has variety.  I won't reveal who I'm working with until the end of my challenge. If I don't get the results that I want, I don't want it to be a reflection on this person.  After all, the execution of the eating plan is all up to me.)

Let's see how I do....I can only take it one week at a time and do my best :-). I've given my word that I'll commit to it, which means that there is no turning back now!

Couple of Sick Days this week...

Man, this week was so crazy busy!

Not to mention that I got sick to top it all off. I was out of commission Thursday, Friday, and I'm still not feeling 100% today.  I've been conked out on medication, and I'm listening to my body and giving it the rest that it needs. I actually had an upper respiratory infection, laryngitis, sore throat, fever, and chills. It hit all of a sudden from out of the blue on Thursday evening around 6PM.  A friend took me to the urgent care doctor, and I got some much needed medication.

That being said, this week was pretty much a wash for me. I'm going to try starting the clock again next week.  I got a few workouts in this week, but not as much as I'd planned or wanted.

Anyway, hope everyone is healthy & happy.  I'm off to continue resting....

cheers!

Skogg + Circuits

Activity Report: I was able to squeeze my workout in after my clients tonight.  I did Skogg Intervals L1 and added a few KB circuits that I used in class tonight. I decided to do Intervals L1 again because I liked the workout, it was short, and I wanted to increase my weight to 16kg.  I felt strong, especially after having gotten adequate rest yesterday/last night.

Here's the breakdown of what I did (note: my legs felt really great after the workout!):

Warm-up: 2:30 TGU @ 12kg followed by Skogg Scorpion Warm-up

Skogg Interval 1 @ 16kg
Rest 0:30
Skogg Interval 2 @ 12kg  - the high pull is finally starting to feel more comfortable. I'll try it with 16kg later this week.
Rest 0:30
Skogg Interval 3 @ 16kg
Rest 0:30

2:00 Swing Circuit from class @ 16kg
Rest 0:30
2:00 Squat & Press/1H Swing Circuit from class @ 12kg
Rest 0:30
2:00 Squat & Kick/Lunge & Press Circuit from class @ 12kg
Rest 0:30

Stretch & Cool Down

Nutrition Report: My eating today was actually pretty good, and I consumed all of my water.  I ran out of time before my clients, so I had to split up my (salad with flax oil) and (3oz ground sirloin/couscous) into 2 separate meals.  But, the cravings were down, and I felt satisfied with each meal.  I wasn't super hungry at breakfast, so I skipped the oatmeal today.  I'll probably need it tomorrow though.  Anyway, so far, so good :-)

I'm looking forward to tomorrow. I haven't planned my workout just yet, as I'm not sure if I'll have clients in the evening. I do plan to do either a kettlebell workout or a circuit workout.  Wednesday will be cardio day and a rest day from kettlebells.

Cheers!

Rest Day

Well, today is definitely a rest day.  I slept in, and my body really needed it!  If there's one thing that I've learned over the past few years is to listen when the body says it's time to rest.   I also had 2 cups of Yogi Muscle Recovery Green Tea (one in the morning and one at the end of the night), and I must say that the muscle tension that I've been feeling was alleviated!  That's good stuff :-).

Anyway, I'm looking forward to tomorrow. It is the start of my 60-day challenge, and I'm looking forward to it.  I'm curious to see how this change in eating will affect my body composition and overall goals.

Have a great week, and I'll post throughout to let you know how things are coming along!

Remember to set goals and to be disciplined in whatever you choose to do!

Taught Kettlebell Seminar

This morning  I taught a 2-hour kettlebell seminar at my garage gym.  I hosted the 2 women who are currently participating in one of my small groups. They did a fantastic job!  They learned all of the foundational movements, plus a few more.  I was very surprised at how quickly and easily they learned the snatch and the clean. They didn't even really bang their wrists! I guess I've been driving home the point about the hip drive :-).

Anyway, that definitely counted as my Saturday workout!  My body is feeling really tired and drained, so I'm probably going to take Sunday off as a rest day and to get  my mind and kitchen ready for the 60-day challenge eating plan.

Preparing to start the 60-day challenge!

I totally forgot to mention that I will officially be starting the Skogg 60-day Challenge soon.  The participants in the Skogg group had such remarkable results with the program, that I wanted to join in using the home system.

Dates: Mon, 3/21/2011 - Sat, 5/21/2011 (60 days) or Mon, 4/4/2011 - Sat, 6/4/2011 (60 days)
I am expecting the birth of my first niece in the next 10 days, which will involve heavy travel and celebration. I don't want my diet to impede the festivities.  However, I figure that life doesn't have to stop because of my eating and exercise plan. I've certainly traveled while dieting for contest preparation before. It isn't ideal, but it's do-able.  Anyway, I still may start on Monday and just not start counting the timer officially until the baby gets here. We will see... :-)
Overview: The 60-day challenge has both an exercise component and a nutrition component, combining clean eating and consistent exercise. 
Exercise Component: Commit to doing 4 kettlebell workouts per week (minimum), ideally using the Skogg DVDs. I have elected to include additional cardio and flexibility training into my own personal program, with perhaps a full-body circuit training day thrown in there every 1.5 weeks or so. 
Nutrition Component: The objective for the diet is to elminate all sugar, processed foods, wheat, rice, white potatoes, and alcoholic beverages, with no cheat meals during the entire 60 days.  I will also continue with 1 gallon of water per day (minimum) and a good supplementation program.  My diet is going to be approximately 1400 calories per day.

My Thoughts
The diet will no doubt be the most challenging part.  Since I don't usually drink, the 'no alcohol component' will not be difficult for me.  However, I have taken a strong liking to rice, bread, and sugar again, which will be harder to overcome.  It's always the most challenging part of an eating plan to me, but this one actually seems more balanced.  I know it sounds counter-intutive because on the surface it looks so restrictive, but at least it's not a total elimination of starch/grains, which will help keep my energy levels up.  I'll have to pay close attention b/c my caloric intake may have to adjust depending upon my activity level. I'm pretty sure that my activity level justifies at least 2100 calories per day, but I've not eaten that much food on a daily basis in a very long time.

Anyway, I am really looking forward to this challenge. I have an incredible support system in place, and I feel strong enough to see it through this time.  After all, it's only 60 days, and my body, mind, and spirit will really appreciate the consistency. (Note: I have a nutrition coach helping me with my diet this time around, which is why I know that it has variety.  I won't reveal who I'm working with until the end of my challenge. If I don't get the results that I want, I don't want it to be a reflection on this person.  After all, the execution of the eating plan is all up to me.)

Let's see how I do....I can only take it one week at a time and do my best :-). I've given my word that I'll commit to it, which means that there is no turning back now!

Skogg: Interval Level 1

This week has been pretty draining for me.  I've had long days and nights, and had clients every night this week. I also had graduate school class two nights this week for over 3 hours per session (we usually only meet once).  I know that I somewhat overdid it because I slept in until 10AM today (and I still feel tired). 
Long story short, my own workouts were somewhat pushed to the side this week.  However, I still had plenty of activity through coaching my clients, especially since they are still new, I have to demonstrate alot of movements for them (which is great), and I even did some of the workout with them to keep them encouraged. 

Anyway, tonight I decided to do a light workout.  I choose Skogg Intervals Level 1 with a 12kg bell.  It felt great!  The workout got my heart rate up, but didn't leave me feeling overly taxed. This is a good thing b/c I have clients tomorrow morning for a 2-hour kettlebell lesson, so I'll need my energy.  I also really enjoyed the warm-up.  I tacked on a few turkish getups at the end of the workout, just to balance things out a bit.

Now, it's time to enjoy a lovely dinner, and then get prepared for the morning!

Have a great weekend. Spring is officially here in 3 days!

Cardio Day...

Yesterday was a full day of (exhausting) travel. I fully planned to get some cardio in once I made it to my home state, but I was exhausted, and also felt that spending quality time with my family was more important.

However, today, I still managed to set aside 35 minutes for myself and get a cardio session in on the elliptical. I know that I'll be out of pocket for the rest of the weekend, so my workout week will end today. I'll hit it hard again starting on Monday.

Have a great weekend!

Another good 'un...

We put our clients at the Underground thorough the following workout tonight. It was leg intense and cardio inspired.  Lift as heavy as you can, with good form, for the desired number of reps.  Remember that we do have space available in a few upcoming small groups. If you're interested, check us out: atxunderground.blogspot.com

...enjoy...

Circuit 1 (2x)
SM Squat x 15
DB Walking Lunges (8-10 steps per direction) - try for 2-4 times
KB Swings x 30
Jump rope x 0:45 seconds

Circuit 2 (2x)
DB Squat & Shoulder Press x 12-15
TRX Squat & Bicep Curl x 12-15
TRX Squat & Row x 12-15
Jump Rope x 1:00

Circuit 3 (2x)
TRX Row x 12-15
TRX Overhead Tricep Press x 12-15
Stability Ball DB Chest Press x 12-15
Stability Ball DB Bicep Hammer Curl x 12-15

Finisher (3x)
Complete 3 Rounds, 0:30/exercise. Rest 0:30 in between rounds
KB Swings
Mountain Climbers
Planks

Awesome Workout!

Tonight's workout was outstanding!  I did a whole body strength circuit, with lots of heavy swings thrown in there.  I put in work on the 24kg bell, which felt fantastic!  I did a circuit, and it took me about 40 minutes to complete, including warm-up, cool down, and an unplanned interruption.

Warm-up: 3:00 rowing machine followed by swings @ 16kg
I didn't time my swings, but I did about 2 mins worth, alternating between 2H, 1H, and H2H.  My grip was still a little sensistive.  I wanted to do some snatches, but decided against it.

Circuit 1 - Chest: (2x)
Flat Bench Press - Smith Machine @ (Bar + 10/side) x 12
Incline Bench Press - Smith Machine @ (Bar + 10/side) x 12
DB Chest Flys @ 15# DB's x 15
TRX Chest Press x 15
*No rest in between exercises, 1:00 rest at the end of each round*

Circuit 2a - Legs: (2x)
24kg Swings x 30
Smith Machine Squats (Bar + 17.5/side) x 12
*Took 0:30 break in between round*

Circuit 2b - Legs: (1x)
Front/Back DB Lunges @ 15# DB's x 12 total
Lateral DB Lunges with reach @ 15# DB's x 12/side
*Took about 5:00 rest in between exercises, as someone came to the door and messed up my flow!*

Circuit 3 - Back: (2x)
TRX Low Row x 12
KB 1-Arm Row @ 16kg x 12/side

Finisher
Complete 3 timed rounds:
Jump Rope (0:30 seconds)
24kg Swings (0:30 seconds)

Hands, hands, hands....

So, I'm having a flashback to Jan 5, 2010...when I did high rep snatches with gloves on and got blisters on my hands....Today I looked down at my hand and bam...same picture :-)

http://fitgirlatx.blogspot.com/2010/01/this-is-what-happens-when-you-do-high.html

Seriously, it's all part of the course. I haven't done 'kettlebell only' training in about a year.  Yes, I've been incorporating a few moves into regular strength workouts or cardio circuits, but as for a full workout consisting only of kettlebells, it's been a minute...I'm using the Skogg System for the next 60-75 days to really get my groove back, so to speak.  I highly recommend it for both new and experienced kettlebell enthusiasts/athletes.  No matter how long you've been training with kettlebells, it never hurts to go back and focus on the fundamentals again. Since you're conceiveably stronger since the first time you picked up a bell, reflecting on your own journey is a good thing.  I for one am always amazed at how I can redefine new limits for myself, even through the fundamental movements, by using a heavier bell and/or increasing time.  I still feel so proud of myself to clean and press my 16kg bell, and even moreso when I do it with my 20kg :-)

Anyway, this week should be another good 'un.  I'm going to continue with the Roots workout for most of the week, at L2, L3, and L4.  I have some travel coming up, so I will only have a few days to get kettlebell based workouts in.

I'll keep you updated....Thanks for reading!

Roots Level 2

Tonight I did Roots level 2 with my 16kg bell. It was tough.  I took a few more breaks than they did on the video, but overall did a really good job of completing the workout.  I didn't learn the snatch via the high pull, so it's never really felt 'right' to me. However, tonight I started to get the hang of it.  I did have to lighten up to the 12kg for a few reps on the high pull. I couldn't believe how it really got my heart rate up!  It actually made the snatches seems almost easy - lol.  Unfortunately, my hands were killing me. I can tell it's been a long time since I've used my bells because I was very sensitive to the friction.  I am looking forward to when that will stop.

Anyway, I am really enjoying the workouts so far. I'm looking forward to tomorrow.  I'm going to stick with the Roots workout for  the next few days before moving up to the next series in the rotation.

good night!

Skogg Roots Level 1

This morning I finally had a chance to do the first Skogg workout.  Since it's been a while since I've done any structured kettlebell work, I decided to start the program from the beginning.  I started with the Roots workout, Level 1.  It was short, but very effective. I can't believe how tired I was from just doing basic kettlebell movements for time.  I used my 16kg for the workout, except for the warmup where I used my 9kg bell (halos).  I'm sure that my endurance will improve after a week of getting back into the swing.  I can't believe how 'normal' the 16kg feels to me now for most activities.

Michael was a wonderful instructor, and I liked how the workouts were filmed. I felt motivated and determined for the workout duration.

The workout was so simple, but that is where the beauty was for me!  1:00 Rounds followed by 1:00 of rest. The exercises were done on one side and then on the other. I made sure to start with my left (non-dominant) side, a trick I picked up from my good friend Mippa :-). 

1H Swings
Cleans
Cleans & Presses
Squats
High Pulls
Snatches

Deceptively simple, people...