Chest, Shoulders, Biceps (STS #1)

I recently performed some 1RM tests for numerous exercises, and have decided to try a rotation that focuses on varying lifting different percentages of my 1RM for 3 months using Cathe Friedrich's new STS program. I'll combine this with KB training and other cardio/conditioning work.

Tonight, I performed the first workout in the STS series - an endurance workout focusing on chest, shoulders, and biceps using 60% of my 1RM for most exercises. This workout included LOTS of push-ups and some very creative exercises mixing up the stability ball, bands, tempo changes, and of course challenging weight variations. I greatly enjoyed the workout.

Going to try this on Saturday

Man, I totally respect this workout performed by Crossfit Alexandria this past Saturday. I'm going to try it this upcoming weekend, on either Saturday or Sunday. Check it out, and let me know if you decide to give it a whirl....I'll probably change the Olympic Bar Power Cleans to KB Power Cleans. I'll also probably try with double 12kg...kind of reminds me a little bit of Smokin' Ladders :-) Rock on, people

Been Around the World...literally

Man, the past few weeks have been full of travel, love, scare, and fun...an interesting mix, huh? :-) We went to DC for the Inauguration, and wow was it amazing to be a part of history!! I also had a chance to see my family and some of my close friends back home. It was a short, but necessary trip. Then, my Mom unfortunately had a mild stroke, which had me back at home about a week after the inauguration. Fortunately, she is doing much better now, has her regular speech pattern back, and is walking without any problems. Amazing that this condition was brought about due to a doctor prescribing her medicine that was too strong for her, given her small frame and weight; she suffers from migrains and was relieved when a headache specialist gave her comfort in the form of a pill....but, it was this pill that injured her. I'm super pissed at the doctor for not following some standard procedures, and am heavily considering taking legal action against such a "specialist." Anyway, after we got Mom taken care of, we took a much needed vacation..and went to the 50th state for the Pro Bowl this past weekend. Gosh, was it refreshing! I'm so in love with Hawaii -- Aloha! We stayed right on Waikiki Beach and did alot of sight seeing. I haven't been on a real vacation since 2005, so it was long overdue. In addition, my body is HEALING! I'm about 10 pounds away from my normal weight - FINALLY!!! My energy, strength, endurance, and stamina are ALL returning. This rest period has done me good, as they say...and I'm still contemplating what's to come....Punch is definitinely in the near future...it has to be..it's my calling...

My underground training practice is also picking up...clients are enjoying their workouts, and I'm enjoying being their coach..I'm really good at this, and it's my passion. Pushing myself and others to reaching their personally defined points of excellence is what I live for..working out for me is a healthy obsession...it's definitely the definition of passion for me...time to live the dream :-)

Oh, over the course of the past 4 weeks, we also completely re-designed our garage gym (gosh how I love Craigslist!!!). It's a monster loaded with equipment, yet plenty of room to throw around the bells, ropes, sandbags, and other stuff that make it affectionately known as "the underground". We will eventually swap out some of our equipment for better stuff, but what we have now definitely works, and our clients are enjoying getting their tushes kicked..so it's worth it :-)

Rock on, peeps. I'll post some pictures of Hawaii and the Inauguration soon....

The Power of Positive Thinking

I'm generally an incredibly positive, optimistic, good natured person. Since my health has been on a downward spiral the past 18 months, I've noticed that so did my positivity. I didn't like that at all, and I knew that negative thinking wasn't/isn't me. I went through periods of saying positive things, but not believing them. I also went through periods of depression and that was no good. Well, I've seen the dawn of a new day, and that feels wonderful. I do not enjoy being a "negative nancy" at all, and I've ceased those unhealthy practices. Instead, I have resumed keeping a gratitude diary and instead of beating myself up about one thing or another, I practice believing (not just saying) positive affirmations every day. My spirits are good, and I FINALLY feel like my body is healing. Even though my progress is slow (and my doctor agrees), at least things are moving in the right direction. I needed to heal spiritually, mentally, and physically. Until I get all 3 in balance, I will never really complete my healing journey. Now I'm on the right road. My holistic system is regaining balance. I am feeling like I am getting back to a place that feels normal and happy for me...and no person or situation can take that away from me ... ;-) I find things to smile about every day. I am a very blessed person, with a very healthy, happy family surrounding me. I find joy in the little things, like taking a walk or looking up in the sky and seeing the sun shine. Best of all, I love going to the gym and teaching class. I enjoy being a positive role model for those around me. I feel incredibly fortunate to have that passion...and now is the time to use that passion to continue focusing on "me". I've realized that sometimes it's okay not to give it all away..to keep a little for myself...and continue to be the best "me" that I can be...Be encouraged today!!

Beautiful day, hard workout

Well, this afternoon was a lovely 80+ degrees in Austin, so I decided to take full advantage. I felt like my strength was relatively good today, so I went out to the track with my kettlebells and my MP3 player. I did AoS Providence (excluding the Sicilian Crush and Flip/Squat Rounds), including the 3 minute snatch test at the end. I did the workout with my 12kg bell, but dropped down for some of the clean/press cycles to the 9kg bell. I also added a round of snatch/TGU (3 per side) and concluded my workout by trying my hand at the RKC grad workout. I did the grad workout the width of the football field, instead of the length :-) It was pretty brutal, and I only used double 9kg!! I don't think that I fully mastered the walking see saw press. My goal is to do the grad workout the width of the football field every weekend and the length of the football field once a month.

I feel like my strength is slowly returning, along with my determination and endurance. My body has been screwed up for a long time, and this healing process has been equally long. However, I know that 2009 will be the return of me -- finally! I'll continue to go slowly and at my own pace, but I, for certain, will never give up.

Here's to 2009!!! :-) Depending on the weather, I might do Newport, Firepower, or one of the Goddess workouts tomorrow. I'm not supposed to do really strenuous workouts now, so I just take things slowly and do what I can.

Optimum Health Institute

Just before Christmas, I went on a 1-week excursion at the Optimum Health Institute and ventured into the world of raw foods. There are only 2 OHI's in the country, and one just happens to be right in my back yard! I've been taking some raw foods classes and doing more juicing since my return from the institute. I don't think that I'll ever move to a 100% raw diet, but would like to get to about 50/50.

It was a life enriching experience. I met new people whom I am now very honored to call new friends. I also had a chance to give my mind, body, and spirit a much needed rest, and used the opportunity to cleanse and detox as well. The program is a 3-week experience, that can be completed 1 week at a time. I am looking forward to returning in 2009 for my remaining 2 weeks of the program.

Secrets of Strength Development Workshop

I forgot to mention that in our on-going commitment to continuing education, we attended the "Secrets of Strength Development" workshop in Wycoff, NJ in December 2008. The event was hosted by none other than world famous strength coaches Joe DeFranco & Zach Even-Esh. We had a great time and picked up alot of new techniques to bring back to our clients. We plan to continue our training with both Joe and Zach in 2009. This workshop was an excellent practical learning opportunity, as it reinforced several of the Russian training methods that we have been studying and self-implementing. Now, we can share the pain with all of you :-) Head over to the ATX Underground blog if you are a female fitness enthusiast interested in enrolling in my 8-week strength & conditioning group; young athletes should check out J&N Personal Training's upcoming 8-week program.

Here's a picture of me & the legendary Joe DeFranco; I was so star struck LOL!!