Providence, Ropes & a batting cage

Well, I decided to do Providence again today. I brought along a pair of 12kg kettlebells, my rope, and went to the gym to workout outside. First of all, let me just say that I'd forgotten how taxing working out under the blazing sun can be! LOL :-) I used my audio version of providence, which has a slightly faster tempo than the drills in the DVD, IMO. I completed rounds 1-13, added in some rope drills during the breaks, and some getups at the end. I was going to flip some tires as well, but I was purely exhausted when I finshed my hour-long session.  I also skipped the 3:00 snatch test at the end.

I'd fully intended to get a cardio session in before bed. However, we decided to go to the batting cage yesterday evening, so I used that as my cardio supplement instead. Luckily (or unluckily,depending on how you look at it), my softball machine at the batting cage was broken. Meaning, that I was only supposed to get 30 pitches, but my machine never stopped pitching. So, I batted for a good 30 minutes or so. I worked up a major sweat during the process of batting, picking up balls, re-loading the machine, etc. It was fun! I haven't been to a batting cage literally since my softball days in high school. I had fun and will do it again!

Outdoor Workout: Kettlebells + Tire Flips

Today was overcast, so I thought it would make a perfect day for an outdoor workout. I took my 16kg kettlebell to the gym and decided to 'play' outside. I did several rounds of various kettlebell lifts - swings, snatches, squat variations, windmills, TGU's, and combined them with tire flips and a few weight machines. It was alot of fun! I tired myself out, which was the point :-), and had a fun workout. I love having access to tires now :-)

Glute-Ham Raises ROCK!!!

I had a chance to use an Elite FTS Glute Ham Raise today as part of my workout. As suspected, it ROCKS!  I've been wanting to use one of these for years, but couldn't afford to buy one for myself or my gym.  It's rare to find these puppies in commercial gyms...you really have to go to a hardcore facility to see these in action.  It was so great!  I was able to do 5 consecutive reps AFTER my training session.  My hamstrings feel incredible, and I look forward to working with this in the coming weeks. Simply outstanding. If you can find one in your area, try it!  Note: a Glute-Ham Raise machine is NOT the same as a back extension/roman chair. They are two entirely different pieces of equipment.

Interesting Read: "Kettlebells: Twice the Results in Half the Time?"

I found a pretty interesting article citing an American Council on Exercise (ACE) study conducted about the science behind kettlebell training. I wanted to share it with those of you wondering why 'it' works.  It was a solid study. 

Note: I do encourage you to take the article for what it's worth and not to get lost in the technicality of the VO2Max discussion, especially if you are new to kettlebell training or have no desire to learn the science behind it.  I just thought this particular ACE article was informative, shared an interesting study, and introduced some of the reasons why kettlebell training is so effective.  We had a long discussion about VO2Max training around 2006 on the AoS forums.  Anthony DiLuglio released an early minute of strength about not getting lost in the details around it, and I couldn't agree more. VO2Max is a seperate discussion, and if you're interested, you'd be well served in checking out Kenneth Jay's articles & DVDs on the subject over at dragondoor.com.

Anyway, check it out and see what you think - http://www.acefitness.org/getfit/studies/Kettlebells012010.pdf

Finally hit my stride....

Well, I've finally rediscovered my groove, so to speak.  I'm working ALOT, but I'm also using this time to focus on my personal development and growth.  I found the perfect gym (Metroflex Gym), and I feel right at home there! It's my kind of an underground gym, complete with tires, stones, a freakin' glute-ham machine, gym full of hammer strength & Elite FTS equipment....I could go on and on.  Anyway, I'm back to lifting at least 3x/week (sometimes even 4!). I'm still working on my cardio schedule, but I'm getting in at least 3x/week.  I've decided to use this month to get back into some kettlebell work as well, doing Providence or Newport at least once a week.  I'm also getting my eating plan down, allowing myself a few occassional treats, but following it pretty closely (about 85%-90% compliance each week).

So, I'm having fun.  My garage gym is also set up and about ready to re-open for business. I kind of wanted to be selfish and spend the rest of the summer just focusing on myself and not taking clients yet, but my pocketbook might demand otherwise :-).

Anyway, I hope that you all are having a fun summer, training smart, and eating right.  Now that I'm all settled and my groove is back, I'll be updating my blog more frequently.  I hope that you will check back!

Independence Day Workout - AoS Providence

I was inspired today to pick up my bells and get to work.  Actually, it was the fact that I'd unpacked my garage gym completely, had everything back in its place, and it was begging for someone to sweat and work hard in it.   Also, I was chatting with a member from Cathe's forum about AoS, and I missed workout out with my AoS DVDs.  So, I thought no better way than to pick up my bells and work AoS style. 

Yesterday I did Providence for old times sake. It's been a few months since I've even touched my kettlebells, so I decided to work light (12kg) and only expected to make it through the first 7 rounds or so of the workout.  I actually did the entire thing, and the 12kg felt really light for most exercises (exception being the triple crush & the press ladders).  I was proud of myself for 1) making it through the workout and 2) noticing all of the progress that I've made in my kettlebell lifting journey.

Providence will always hold a special place in my heart.  It was one of the first DVDs that I purchased in my kettlebell journey way back in 2005.  I learned alot about kettlebell technique and form from Providence. When I first started working with kettlebells, I had to rely on DVDs to teach me technique and then workout approaches.  I was self taught for 6 months before I met with an instructor. Lucky for me, my first teachers were Anthony DiLuglio and Lisa Shaffer, both of whom are now good friends and colleagues (I'm a fitness coach also).  My teach-yourself-kettlebell DVDs were Pavel's From Russia With Tough Love and AoS Providence. I remember purchasing Providence because it was a work-along DVD, and one that I knew I'd be able to use again once I got the basics down.  I only had a 12kg bell when I first started.  I remember sucking air so hard during the swings round. It made me smile when I was barely winded from them yesterday with the same 12kg bell.  It's amazing how incredibly conditioned your body gets after training with kettlebells over time.  I saw my entire journey, both personally and professionally, during round 1 of Providence. It still kicks my butt to this day (and we aren't even going to talk about Newport yet - LOL).  But, it's amazing to notice progress and to reflect on just how far you've come. I think about my many clients whom I have also challenged by sprinkling bits and pieces of Providence into some of our sessions.  Growth is an amazing thing.  I will always love Providence because I am always evolving, no matter how many times I do the workout.  If you think it's getting easier, get a heavier bell. There are always ways to increase the intensity of the workout, and it feels different every time!  Also, the wonderful twist of Vintage Providence is also cool.  But, the original piece of work, in its unaltered form is really what reminds me of how much I love kettlebell training -- even now, 5 years later!

What makes you passionate about kettlebell training? TRX training? cardio? running? lifting weights? swimming? -- the point is to find something that you TRULY LOVE and do it religiously.  Take it back to basics and rediscover why you fell in love with something in the first place.  I can honestly say that I LOVE kettlebell training, TRX training, and lifting weights period.  I love how my body responds. I love the feeling of getting stronger week by week. I love watching my body change. I love knowing that I can kick someone's a$$ really badly if provoked. I love knowing that I can defend myself if I'm put in a situation to do so. Strength is power...they are not the same thing. (think about that..)

"Success is the result of a few simple disciplines practiced and perfected diligently."

New Journey...

Well, I've moved to a new place, still in Texas, just a little farther north...and things couldn't be going better! Life is grand! New career, new surroundings, change is good!

The gym is about 85% set up. I have joined a local gym to have access to cable machines, etc, and so far, things are going well. I'm trying to find my personal groove, which changes depending on the day - LOL.

I'll update my more blog as I get settled....