Your Fitness Story

We all have our stories, and they're all really different. At some point we've all had a big road block, where we've had to dig really deep to get to the next step.

I'd love to hear yours...

I'll share mine with you as well.

As a kid, we played outside. Never were we allowed to sit a watch TV for hours on end. We also had chores that needed to be done. From about 11 to 17 I played sports. My favorite sport was swimming, I would swim lap after lap after lap until I had to get out of the pool. I was awesome at the backstroke, then one meet didn't go so well, I counted the flags wrong I crashed head first into the wall, practically knocked myself out in the water, and well mentally couldn't get over it, and never swam quite so well again.

I also played soccer, but we didn't always have a girls team, a group of us got to play on the boys team for a year, but in terms of degrading us, they made a special period for us (that didn't really count toward the game) That didn't go over too well, and didn't last more than a season. We finally got a girls team my senior year, we weren't great but we were good enough for a first year team. That was a memorable experience, a charter member. After college I was a bartender for a bit, it was always strange mixing up a drink for my high school soccer coach.

Lastly, I was on the track and field team all through high school. I threw discus and ran 110 hurdles, that's a combination of two events for sure. I wasn't awesome but I was good enough.

When I got to college, swimming was always on my mind, but I never went after it, looking back I probably should have. Instead, I got a little lazy, and the most exercise I ever did was the 3 whole classes I had to take to fulfill my PE requirements. Reassuring I know, coming from someone who wants every woman to feel confident and empowered by their fitness capabilities.

After college, I battled with myself for about a year over some minor eating disorders, and my new addiction to running (perhaps this is why I dislike it so much now.) At my 5'10" frame I was a whopping 155, anorexic and almost frail. I encountered some other problems along the way, but slowly and thankfully shifted out of that mindset and into a much healthier lifestyle. There were a lot of ups and downs to overcome and conquer, but once I realized the importance I knew I had to stick with it, that and I wanted to.

Enter real strength training for the first time in my life. (Because all the strength training I did in high school was bogus at best, with no program to follow and no goals in mind, I wasn't educated at the time.)

I love this stuff, I would give up strength training for anything at this point in my life. When I finally started training the right way, I saw amazing transformations. I was strong, I was lean, I was realizing what it was really like to be fit as an adult. It wasn't about crazy fad diets and long cardio.

Combination full body movements, paired with other combination full body movements, for effective and quick workouts that not only make me stronger and leaner, but also allow me to skip traditional cardio workouts. Have I mentioned that I love this stuff! (You will too if you don't already, I promise.)

I didn't get in to every detail but I will as time moves along, you'll hear about all of my mistakes, what my workouts are like now, they crazy fad diets I've tried, the success of well balanced nutrition, the confidence that strength training brings to you, and so much more.

Tell me what your fitness story has been like.

What do you struggle with?

What has been the key to your current success?

Where do you want to improve?

Together, we'll get there and stay there.

Have You Ever Done a Turkish Get Up with a Toyota Yaris

Seems silly I know, the thought of doing a Turkish Get Up with a car, but stranger things have happened.



This is the bonus workout on my new DVD.

Not really, just a funny bloopers my videographer, Paul put together!

In all seriousness I'm wrapping things up with the cover design for the DVD and it will be available shortly for purchase. It's a great intro DVD covering the basic how-tos of Kettlebell training. I'll get all the specifics to you very soon!

What's Changing?

I was in Louisville all last week. I made a few posts to the site here, but something happened to them along the way, maybe they got lost in West Virginia. Anyway, just wanted to give you a heads up on some changes that are coming.

While I was in Louisville I got to hang out with my good friend Zach Even-Esh, now Zach really is a good friend, he's not one of those guys I call a good friend just to stand out, he really truly is. Zach and I got to talking about business and before I know it I'm standing in front of my flip on top of a parking garage throwing around kettlebells. Pretty standard for Zach.

We filmed a bunch of videos, I'll start posting them here every few days. You're gonna love what we put together.

In Louisville, I also spent a lot of time with Holly Rigsby, we filmed my second DVD and did a few posts for her FYMs and also for Workout Muse. Good stuff!

My main purpose for being in Louisville though was business. I had a two day mastermind meeting, then a two day seminar on bootcamps, and we ended with a one day Kettlebell Athletics certification.

Crazy busy!

As a result of all that, I'm making some changes to the blog, soon it'll have a whole new look, I'm sure you'll love it.

Lots of training about to come your way.

I hope you leave some comments, and tell me what you want to see. Let me know what I can help you with.

Is This Exercise

The other day I was on the phone with the customer service department for either a utility company or a credit card, I can't remember. I do remember the conversation I had with the woman on the phone.

I was in my kitchen making a cup of coffee. She asked for some information that I had to look up. I asked her to hold on as I quickly walked up the two flights of stairs to my attic office. She said no problem.

Of course after I gave her the info, she then asked me for more info, this time I had to ask her to hold on as I quickly walked down the same two flights to get back to the piece of paper I left in the kitchen. That's when I couldn't believe what she said to me.

"Well at least you're getting your exercise today."

Is that really exercise? No

Does she really think that was good exercise? Sadly, probably.

I walk up and down from my attic office to the kitchen more times than I can count in a day. In between all that I also do an actual real workout, one where I sweat and lift weights.

Have we, as a collective whole, really become so sedentary and inactive, that walking up and down two flights of stairs has been classified as exercise?

I almost forgot to mention that my house is set up off the road, so I also have to walk up and down about 15 steps every time I want to leave my house or come home.

Crazy exercise I get with all those stairs!

Who's To Blame?

It's easy for everyone to point the finger at someone else.

It doesn't really matter if we're talking about healthcare, youth obesity, or if it was you or your sibling that broke your mother's favorite vase.

Blame isn't an attraction factor, and is often always someone else's fault.

It's easier to point blame at someone else rather than admit you've made a mistake yourself.

But here's the part we all ought to remember, no one is perfect. I don't care if you think you are, we all have a fault or two, or twenty. We're all bound to make a mistake, or two, or twenty. When it comes down to it, the only time your mistakes are really bad is when you haven't learned from one and it happens again.

So where's the blame lay in the health and fitness world? It's all over the place. infomercials are telling us to buy the new latest and greatest gadget that will change our lives forever, doctors are telling us to do more cardio, mypyramid.gov tells those with an athletic build that they are overweight and possibly obese, and well everyone has a conflicting view point so it's easy to blame everyone else since there are so many options that you don't know what to do.

I'm sure you've also either used the excuse or at least heard, there just isn't enough time, working out costs too much, I'll get back at it next week. Really the only excuse that I'm willing to accept is that you don't know what you're doing. There's too many conflicting view points.

On that topic I will say this, even if you don't know what to do, find someone good who can tell you and show you, but then stick to it, stick to the plan, follow the workout, make good food choices. Some programs are far more effective than others, but the key to most of them is being consistent and compliant. It's really that simple.

There's no blame to be seen if you really give it you're all. You'll see the results for yourself.

What Motivates You?

I've previously talked a lot about motivation. All the way from wanting to be the best that you can be, to being competitive, to just doing it because you can.

There comes a time in all training programs where you might start to doubt what you're doing, whether you'll actually reach you're end goal, or if all the sacrifice is really worth it.

Are you kidding me? So my new friend and awesome Coach, Dos, grouped me into a group of Hot Fit Chicks Today. When you say it outloud, it sounds funny. When you think about it, we're lifting heavy shit, we're really fit, we're still feminine, and it's awesome!

If that isn't motivation to keep at it, make point, and help to change the mentality of women's strength training, well then I don't know what it is.

I do know, that I spoke in great detail with Rachel Cosgrove a few weeks ago, in fact I'm doing a whole skinny jeans transformation challenge over at Urban Athlete because of it. I talk with Holly Rigsby, the Fit Yummy Mummy, on a regular basis. And I get emails and messages on a daily basis from women and men, telling me how great my strength is.

Part of me has wondered...

Then the other quickly stepped in. I've trained really hard (as have my friends and colleagues) this is not joke. It's time for women to step up to the plate, to recognize their potential, to believe in themselves, to know that everything they do with their strength and conditioning program will directly effect their everyday life in a positive way.

I could speak about it, until I'm blue in the face. That's not going to do it. You have to try this. You have to get out there, and you have to challenge yourself. You have to want to be able to get through every day just a little bit easier. You have know that it's all within your potential.

I have my mentors, I have my role models, I have my coaches, yet each day the people that motivate me the most, are the people that I help to realize all this, the people I help to become stronger and notice their potential. Talk about motivation!

Realize your potential.

Be strong.

Put forth the effort.

Recognize the benefits.

Become who you are.

Be motivated to get the job done, challenge yourself to do it, and if you need a little nudge, you know just where to find it.

The Dreaded Factor

All nutrition, exercise, fat loss, strength training programs require compliance. It's really quite simple, most things will work if you follow and stick to the plan. There are some options that are far greater than others, but that's not what this post is about.

This one is about Compliance and Sabotage.

I think it's safe to say that we're all in agreement that in order to see results you need to follow the plan.

The part we often overlook is the sabotage part. There are two sides to this one too, which makes it even more dreaded.

The first is yourself. For whatever reason, things are going really well, then all of a sudden you fall of the wagon, start slipping on your nutrition, skip a day at the gym. These are things you can fix. Hold yourself accountable.

The second is those around you. It sounds crazy, but I'm sure you've all been out with friends and they give you crap for ordering a salad when everyone else is ordering a burger, or that you chose water over beer. Worse is when you get a mouthful for wanting to hit up the gym before meeting up. These are people who for whatever reason aren't wanting you to succeed. Perhaps it's because they don't think they can do it themselves. While you're on this mission you might need to limit your interaction.

All of the programs I listed above require a supportive environment. It's tough to do that when those around you give you crap for wanting to make a healthy change in your life.

Stay compliant and you will see results.

Avoid sabotage and you'll see those results faster.

Are You Being Lazy?

Yep, I said it. Sometimes there's a fine line, and to be honest, you should probably get rid of the excuses and get some work done.

What are some obstacles?

Time, Money, You're not sure what to do, Lack of Equipment

Ok, right there we have enough excuses to cover all the other ones. Let's start marking them off the list.

Time. Everyone has enough time to train. This is by far an accurate statement. The days of spending 90-120 minutes at the gym are over. We're looking at fast and efficient, full body, 30 minute workouts. Everyone has 30 minutes a few times a week.

Money. This is a simple too. Not enough money to train with someone all the time, work with someone 1-2 times, have them write a program for you and follow it. Visit them again in 4-6 weeks, get a new program. Now all you need is discipline.

Not sure what to do? Same as above, work with a professional 1-2 times, have them write the program that you'll follow.

Lack of equipment. This is one of the worst excuses next to time. There are 100s of bodyweight exercises available to you. Just the other day I did 10 different push up variations and I know there are a whole lot more! Lack of or no equipment should not be an issue.

I didn't include discipline in the first list but since it came up. Just be disciplined. Anyone can do anything for a set period of time. Give yourself a 4 week goal, that's one month. By the time you reach a month you'll be used to the schedule of working out, and you won't want to give it up.

Turn the TV off, commit to a plan, and see results.

Why Bother With Strong?

I've done some farily impressive things in my life, well at least they're impressive to me. The one thing I find the most humor in though is the constant question I get in regard to my strength.

People always ask how I got so strong, or they look at me in disbelief until I prove them wrong. It's really quite humorous to me that this is one of the top things that intriques people so much.

So here's how it happened...(and you can do it too)

I've played sports since 6th grade.

I've always been competitive.

I seriously got into working out and strength training about 6 years ago.

I started with traditional weight lifting.

I transitioned into non traditional weight lifting, kettlebell training, underground training, etc.

I kept at it, I increased weight when it felt too easy, I pushed myself, I challenged myself.

Like most things it wasn't easy. In fact at times I found it to be quite discouraging. Then I'd have a great PR, so I pressed on.

I continue to challenge myself, I try new lifts and heavier weights just because. It sets me apart a little bit. It's about dedication. It's about following a plan. It's about success...work at the plan, if the plan doesn't work, re-work the plan.

Train hard. Lift heavy. Challenge yourself. Because You Can.

Kettlebell Fun at the Jersey Shore

Made a trip down to Avon-By-The-Sea to visit my friends at the Training Room, Uncle Mike and the Milkman. Had a great little workout, then we climbed some rope (note: barefoot is not ideal), played around with the 32kg, and hit the beach to see where the Warrior Challenge was going to take place.

It's always good to visit friends.

Here's the video.

Getting Out of The Rut

I just talked about falling off the workout wagon a few days ago.

Man, is it hard to get back on, but here's what I've found to be the most effective. Just do it! I know, easier said than done right?

Here's the second part to that, make a big deal about getting back on the wagon. Make the first workout back different than what you usually do. Hit some trails, jump on your bike, go to the track for an awesome sprinting and body-weight workout. Anything that's a little different than what you typically do. It'll give you an energized feeling, and tomorrow you'll see how great you feel, and you'll be headed for your second workout without any thought.

Think about this one too, of course it's easier to stay on the couch or in front of the computer, but if health & fitness were easy, everyone would be doing it, this gives you something to brag a bit about.

Have fun, and let me know what fun workouts you have in store.

Training On The Go

We all know it too well, that moment when you've finally made some headyway in your training program, you've reached a few goals, your nutrition is solid, you feel great about yourself and what you've accomplished!

Then it happens, you go on vacation, you miss one day at the gym that turns into five, and all of sudden you think your body might have forgot how to do a squat. But more importantly you realize that you have no idea what's going on with you because up until now if you missed you workout by a few hours your day was totally off, so how can you have possibly missed an entire week?

It's easy to get out of the groove, so what can you do stay there, even when things go a little helter skelter?

First off, don't beat yourself up, the negative energy will kill any momentum that might lingering in your path.

Second, start back on your plan right away. Don't wait for next week to start, don't wait til the weekend is over, just make a concerted effort to start the moment you realize you've fallen off the wagon.

Once you've gotten back on track be sure that you aren't beating yourself up, give yourself a rest day, reward yourself for working hard (within reason) and get ready to conquer the next obstacle. You've probably faced much worse in life than falling off the wagon, so pick it back up and get ready to stay on track.

Look at it this way, you've devoted a lot time, effort and energy to make it to where you are, so why waste it on simple moment of weakness. Take it back and make it work for you, mostly because you can.

Time's A Wasting...

Here we go again...I've heard a bunch more excuses on why people can't fit a workout into their day.

Now it has to do with the kids being out of school, or it's too hot, or not having enough energy at the end of the day.

I can answer those three for you right now...

Take your kids outside to play, they need the fresh air and exercise just as much if not more than you do.

It's been beautiful lately, but even if you're overly sensitive to the sun and heat, most gyms are still indoors and they have the a/c on. If this isn't enough for you then make your workout revolve around swimming.

If you don't have enough energy at the end of the day, try working out first thing in the morning. For many folks, this is the preferred time of day. You can also make sure you are fueling your body with the appropriate nutrition and a decent amount of sleep.

There's always time for a workout, even if it's a short one, something (to an extent anyway) is always better than nothing.

Fresh Fruit in the Summer

Summertime is quite possibly my favorite time of year, not only because of the warm weather, sunshine, beach, and pool, but mostly because of the wide variety of fresh fruits and vegetables.

Fruits and vegetable taste so much better in the summertime. I make sure to visit the local fruit and vegetable stand a few times a week to pick out my weekly dose of all the local treats.

If you aren't a huge fan of the ever-so-good-for you fruits and vegetables, try giving them a chance in the summertime. You'll be amazed at how sweet and flavorful they are.

Fruits and vegetables are great additions to dinner meals especially grilled or added in as a stir fry, and with having so many options in the summer, you never get bored of what you're eating.

What are some of your favorite summer fruits and vegetables?

What's Your Motivation?

Those of us who workout, do so for a reason, even if the reason's because we like to workout.

Some of us have other reasons, such as health and longevity. Some of us want or need to lose some weight. Some of us have sports performance goals we want to work on.

Whatever the reason is, know what it is so you can focus on it while you workout.

Not only that but sometimes we need to dig deep into that motivation to get to a workout, or finish a workout.

We have a motivating factor inside of us, you just have to figure out what it is.

Then remind yourself of it, and see how your training benefits.

Kettlebell Training in Louisville with Holly Rigsy

After Holly and I spent a few hours filming a new DVD for her Fit Yummy Mummys we headed back to Dave Randolph's place for our third workout of the day.

Some tough stuff...

Renegade Rows 5/5
Double Cleans from the Floor 5
Single Arm Jerk 5/5
Sinlge Arm Snatches 3-5/3-5
Double Swings 10
Double Front Squats 5

Acceptance...

In case you haven't gathered I'm still fired up about the Fat Acceptance Movement.

At the bottom of this post you'll find another link, the one that Erica referenced, about the Fat Acceptance Movement.

I still shake my head in disbelief.

I give credit and respect to people who fight for what they believe in, but this is just one of those things, I can't.

With all the research and studies that have been conducted on obesity and the effects of obesity, you would think this movement would create an encouraging environment for people to want to become more healthy without having to face the thoughts of mainstream society.

Yet, this movement has created a belief that it's just fine to be obese, that it's just fine to condemn your body. I've seen quite a few people lose a significant amount of weight in my career. I met them at the beginning, or at their sticking point, I know them now, as they have made a choice and committment to leading a healthy lifestyle and have proof to show the world.

Not a single one of them has told me they prefer they way they used to live their life.

They all have stories, stories of unsupportive friends and family members, stories of success, and stories of how they just feel better.

None of them are willing to trade how they felt before, for how they feel today.

Here's the article that Erica mentioned.

http://bitchmagazine.org/article/big-trouble

Competitive Spirit

Is competitive spirit a bad thing? Personally, I don't think so. In fact I think having some healthy competition helps us all succeed at things we might not have previously thought about.

Now, don't get me wrong, I'm not saying that each and every one of you should go out and start competing in Mixed Martial Arts events, but I think a little competition reminds us of what we need to be doing.

I know it helps me out, keeps me training hard, keeps my focus on the business side of things, reminds that I should not expect things to fall into my lap, but that I have to work at them.

We're all structured a little differently, some of us more than others, so it makes sense that not all of us have a competitive spirit, but for those of you that do, I'm curious as to why it drives you, or if you feel it helps or hinders what you decide to do in your life.

Kettlebells and Shoes

Not sure how often I'll see this image...

What A Mental Game!

In my opinion strength training is a lot of fun. It's challenging and empowering all at the same time.

Ever wonder what the reasons were for not being able to deadlift those extra 10 pounds? Or snatch an extra 4kg?

If you've followed the proper training protocols and your form is solid, chances are it's all a matter of what's in your mind.

Think I'm wrong, well I guess I could be, but for me I know it to be true. Point in case just last week, I was doing heavy kettlebell snatches. I started with 24kg, then 28kg, and 32kg.

Awhile back I attempted to do 36kg, but never got it fully overhead. Why? Not likely because I wasn't strong enough...but more likely because I was psyching myself out.

So last week after getting a good 5 reps per side with the 32kg, I picked up the 36kg, and overhead it went, with a good amount of ease at that.

Always make attempts believing that you can do something, the outcome is far greater, than when you doubt yourself.

ps - I'll post the video in a the next few days.