Are you swinging right or wrong?

Funny question I know...could mean several things I suppose. Here though, I'm talking about Kettlebell training. A while back I made a statement that I didn't think certain people had good enough kettlebell training skills to be teaching people how to do them.

Later on I come to find that same person has a DVD for kettlebell training. I assume she's gotten some instruction, I assume she doesn't fly from the hip with kettlebell exercises that aren't performed properly. I also assume her form and teaching cues have gotten better.

I assumed wrong, sorry Dad, sometimes I still don't remember what happens when you assume.

Rather than get in to all the things that are wrong about this person's kettlebell training, I'd rather address the proper way to perform some of these kettlebell exercises.

Watch the video below...



There is a lot more I can hit on going forward, but these are the basics.

-Kettlebell swings are not based off of a squat.
-The kettlebell should become an extension of your arms.
-The Kettlebell swing focuses on your posterior chain, the lower back, the glutes, the hamstrings.
-The Kettlebell swing does not focus on our anterior delts, this is not a front raise.
-You can and should practice Good Morning Stretches and Romanian Deadlifts to understand the idea of hip hinging if it's new to you.
-Hike the kettlebell behind your hips, as you stand make sure your hips and knees come to full extension, think athletic and explosive, the kettlebell should be weightless for a brief second and the top of your swing.
-Allow gravity to assist the kettlebell back down behind your hips.
-Always start and stop in the same safe 'short stop' position.

I believe in being an expert at what you do. Although I love barbell training, and I believe I do it well, I don't specialize in teaching it, so I won't try to sell my coaching skills with the barbell to anyone.

When you step into an industry such as fitness, where everyone has a different opinion on fat loss, strength training, cardio, and the like; I believe you should be sound with your movements and understand the mechanics of what you are doing before you decide to teach it to someone (or demonstrate it on national television, or create an information product based around that type of training, without really having the knowledge.)

If you've never kettlebell trained before, I suggest you give a try, you'll love it for many reasons, but I also suggest you train with someone who's been coaching it and training it themselves for several years. (I know that doesn't weed out all the bad seeds, but it hits most.) I suggest you ask around and get some opinions from people who train and coach regularly. And if there isn't someone close to you, I suggest finding someone who does online coaching.

If you're going to invest the time and the money into a fitness program, shouldn't you be sure that you're getting what you want, not just what you paid for?

Speaking of Integrity & Courage of Character

This was a phenomenal movie, I remember the first time I saw it...I was in awe of the performances, years later I watch and see it for an entirely different meaning.

Kettlebell Training with Zach Even-Esh

Before I get into this guest post from Zach, I've got to tell you that I have something really big to start announcing. I already have all the video segments filmed...so keep your eyes open for this really important multi-part message I'm about to send your way.

Back to the training...

A few weeks ago, as I've already mentioned, I got spend some time training with Zach Even-Esh after one of our mastermind meetings. We got a lot of info on video, and this is what Zach wanted to share with you.



Let me know if you have questions below, I'll some answers to you right away.

Also stay tuned for some Sick Strong Girls training at the Underground in the next few weeks!

Flu Shots and Danishes

This really is a true story, and for that I'm shocked. (I just couldn't use real names.)

I have a friend who works in health care, at a relatively high profile hospital. He emailed me the other day to tell me that he HAD to get a flu shot for work. I was surprised by his emphasis on HAD, so I called him up to verify. As it turns out his high profile employer was mandating that all employees with face-to-face interaction with patients HAD to get a flu shot within a certain period of time or their employment would be terminated.



Is that even legal? I couldn't believe it.

Then...

I get another email from the same friend. He's at an all day meeting with his employer. Within the email is a photo of danishes, bagels, and muffins being served for breakfast during the meeting. No fruit to be seen, no protein anywhere, just sugar and flour. Later I get the lunch update, mayo based salads served as sandwiches, chips, and cookies. Not even an apple or a simple vegetable tray.



Seriously?

I think message is twisted. Mandate flu shots but serve crap for meals. This employer, and I'm sure many more, have a lot of evaluating to do.

Let's at least try a little bit of this the next time you host an employee meeting (which like the flu shot is also mandatory!)

Kettlebell Training Safe vs Unsafe

The contraversey: Is kettlebell training safe?

The answer: Yes, unless you're doing it all wrong.

There was a video awhile ago, with Jillian Michaels of The Biggest Loser demonstrating kettlebell exercises with bad form, in my opinion really bad form. And now, she's got her very own product endorsing kettlebells and their effectiveness.

Whoa! I'm concerned.

I can't say I've watched the DVD, and I probably never will unless someone sends it to me for free. What I can say is I've watched that demo and if the DVD is anything like the demo well then there's a lot of work to do, and a lot of concern to be had.

You see, I could look at this in two ways. One is I'll have plenty of people to instruct and re-train since they've probably been taught poor form, so I could benefit financially. On the flip side I've got worry about the potential loss of sales based on this DVD and if people are hurting themselves by not doing the exercises properly. People talk much more about bad experiences than they do positive ones, and they talk about it a lot faster.

It could either way. But here's my big question...

Didn't NordicTrack (the company promoting the DVD) recognize the ridicule Jillian Michaels received from her poor display? And if they did, what are they thinking? And if they didn't, again what are they thinking. I guess her name is big enough and recognized enough that it's not going to matter. Well it should. Integrity should matter.

Does it? Apparently not.

Bodyweight and Kettlebell Training

Each day when I'm coaching clients in a group setting I'm faced with having to modify exercises. Sometimes I've got to make things easier for someone who has just started a program. Sometimes I've got to make something more difficult for someone who is an athlete or who has been training for awhile. There are tons of variations of almost any exercise.

Below I go over a simple three exercise lower body complex, using kettlebells and bodyweight. (You'll see a more advanced one in a few days.)



Again, depending on fitness levels this is either going to be someone's workout for the day, or this will be a portion of someone's workout.

Let me know what you think!

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!

Dedication to Success

Not sure if it should be 'Dedicated to Success' or 'Dedication to Success' but I do know this, you need it (some sort of dedication) to reach true success. There are obviously all types of success, and as I've written before, my definition of success could be far different than yours, but in short success has a basic meaning that we all understand.

I was finally able to watch some of the 2009 Track and Field World Championships before they ended today, and if you want to talk about the dedication to success, these athletes train day after day to get to and compete at a world class level. For most of them training is their career, and it's not over when the world championships are over or when the Olympics are over, they get right back to training.

I was in awe of the events I watched, even of the replays of events I missed, and the still shots wins and losses. The focus, desire, and pride of each of these individuals was so evident, in their posture, in their pre-event mental zone, when they won or didn't win. In the pole vault, the second after the men's gold medalist cleared the bar, he knew he won, and smiled the entire fall. When both the USA's mens and womens 4x400m relay teams not only placed first but created extreme distances from themselves and the second place teams, it was like watching an impossibility, but that's what they set out to do.

On the flip side, when the refs called a foul on the long jump, or when the USA's womens 4x100m relay team fumbled the baton and were disqualified, a look of disbelief instantly came over them, everything they'd been working toward now needed to be worked at again.

When I was a track & field athlete and a swimmer, the pressure to perform seemed far greater than any soccer game I ever played in. Most of the events I did were individual events, a team didn't directly rely on me, so once I was done with a throw, or once I touched the wall in swimming, the results were final and your reaction was real-time. There was no hiding your excitement (who would) but there was also no hiding any disaapointment you might have also experienced (there was tons of that at times.) There were some events you were expected to win, your team was counting on you.

I sometimes wonder what would have happened had one meet, in either sport, gone a little differently.

If I didn't hit my head and nearly knocked myself out in the water...

If I never sprained my ankle at the start of my last season...

Would my definition of success be different than what it is today? Perhaps. I don't know...I never will.

I have no idea where I'd be today if the ifs didn't happen, but I do know where I am today because of the ones that did happen. There's a different type of success in my life now than there was then, but success is still there, and it's still something I work toward every single day. There's not a moment in time, where I'd wish all the challenges would go away. It'd be too easy then, and there'd be nothing to work toward.

We experience success because of the tasks we've accepted. All the things I've done in life may not have resulted in a positive outcome, but the experience has taught me to apply what I've learned in the next scenario that arises.

Build upon what you know, and what you've learned and apply it toward your success.

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.

Kettlebell Training Complexes

I'm a huge advocate of quick and effective workouts. There's nothing worse than having a really hectic schedule and trying to figure out a way to get in a 60 minute workout at the gym. It's just not possible for most of us (or necessary for that matter.)

Kettlebell Complexes are a great way to get a lot of work done in just a little bit of time.

Check out this Kettlebell Complex, Snatch-Windmill-Walking Lunge. Once again full body movements in my workouts. Gets the job done much faster.



I've got a ton more of these coming your way, keep checking back often.

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.

Kettlebell Training on the Beach

I find myself kettlebell training even when I'm the road. Then again that's pretty easy to do when you've established friendships in most the cities you visit on a regular basis.

This past weekend I met up with my friends Ryan, Wil, and Megan out in Hermosa Beach, CA for a nice little kettlebell workout on the beach. (Well we were actually there for the Perform Better Summitt.) Nothing too fancy. This video is more or less the warm-up. The actual workout was a partner workout with a combination of kettlebell snatches in a descending ladder and various animal crawls. The kettlebells we had access to were a little on the light side, so this workout was mostly just to get us moving after being on a plane for 5-6 hours.

It's always great to throw in a little fun time when you're away for work.

Had a blast guys, thanks!

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

What It Takes

After my post on Monday, I feel compelled to talk a little bit about what it takes to lead a healthy lifestyle.

As I breifly mentioned...

-It's not about 6 pack abs.
-It's not about being a size 2.
-It's not about starving yourself.
-It's not about working out 3 hours a day.

Being healthy and leading a healthy lifestyle has everything to do with the opposite of the things I just mentioned above.

Eating well: lean proteins, fruits, and veggies, some nuts and grains.

Staying Active: exercising 3 times a week (strength training and interval training work great) and being active 2 or 3 other days during the week.

Perspective: having a realistic perspective on what you're trying to achieve, if you're trying to lose weight, it's going to take some time, it didn't take a month to put the extra pounds on so it's going to take longer than a month to take it off.

Consistency: If you 'Yo-Yo' diet as they put it, you'll rarely be successful. If you hit the gym hard for 3 weeks and then take 4 weeks off, you're not going to see results. Start off by implementing a few things and add changes ever two weeks. Cold turkey commitments are hard to stick to.

It's a Lifestyle: This is the most important thing to remember. Don't look at your nutrition as a diet, look at it as Nutrition, fuel your body with nutrients that are good for it. Look at exercise as an activity, not a chore. Change your mindset and your lifestyle will improve.

My final thought: A healthy lifestlye becomes a way of life, you learn about self discovery and what makes you tick. Your mental game is also much greater. You owe it to yourself to treat yourself right.

I am NOT ok with this.

To what each do with our own bodies is purely up to each and everyone of us.

This movement, The Fat Acceptance Movement, is something that I cannot support.


Watch this video clip on the Fat Acceptance Movement.



Healthy overweight women (excuse me fat women, and that's the term they are using) are creating a movement to tell the world that they are ok with being fat, that they are happier, and healthier than they ever were at lighter weights.

The interview on Good Morning America goes on to tell us that the women they interviewed are working closely with the physicians to make sure they don't have any side effects tradiditionally associated with being overeweight. They even mention that their physicians are ok with their decisions to support the Fat Acceptance Movement.

Here are my thoughts...

1. Being obese (or fat as these women admit) is not healthy. They may not have any health problems now but in 5 or 10 years they most certainly will, reserach proves this.

2. The story mentions that yo-yo diets are harmful to our health as well, which is true, but why not adapt a healthy style of living? Eat fruits and vegetables, very few grains, and lean proteins. Exercise consistently, even if it only starts with walking. Giving in to temptations whenever you want and avoiding physical activity is not healthy.

3. One woman says she's healthier now than when she was 100 lbs lighter, I think she might have felt unhealthy at the lighter weight because she still wasn't eating properly. There's a huge difference to eating well and restricitng what you eat. Deprivation and dieting typically isn't successful. Committing to a healthy lifestyle is.

4. I think too skinny is also not healthy. I think people who are of average weight who don't eat well and don't exercise, but are just blessed with a decent metabolism and good genetics, is also not healthy. Just as I think being obese is not healthy.

5. Curves are good, shape is good, strength is good.

I do not believe these women are as happy as they say they are. I cannot believe their physicians support their position. Obesity is on a rise, it's effecting our youth, it's a leading cause of death, it's becoming an epidemic.

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.

36kg Kettlebell Snatches

last week while training this was a spur of the moment attempt and when it went up with ease, we thought we'd film it. The left side was not as strong as I would have liked it to be, but I'll take it. I'll get some higher reps next time.

Erica and Angie also snatched the 24kg tonight, I'll be posting those strong videos soon as well.

Keep it up ladies, you're kicking some major butt!

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.

40kg Turkish Get Up

It's a little shakey toward the very end, but this one thing I've been trying to do for quite some time. The weight itself wasn't a struggle but rather keeping my wrist neutral throughout the whole movement and not letting the weight of the kettlebell pull my wrist back. Maybe I'll try the 44kg next.

Bad News About Kettlebells...

This one is short and sweet.

The landscape of kettlebell training is all about to change, are you ready?

Training Motivation

We all could use a little training motivation. In fact if you train without goals or a training program it's sometimes difficult to have good training sessions.

I have training goals, I'm cutting weight for the next division for women's BJJ, but I need to keep my strength and I need to keep/improve my conditioning. I have a pretty stringent nutrition plan as well as workout plan.

Today I felt like I needed a change so I took one of our group workout sessions at the gym. The entire class was kicking some major ass, so I felt inspired by them to do the same myself. From here everyone's energy piled on top of the next person from lifting heavier weights to keeping a faster pace on the 600m runs. The atmosphere was awesome, and as usual most of the group hung out for an extra 10-15 minutes just because...

This is the type of environment I love to train in, not everyone does, but it motivates me when I need that extra step in my training, and motivating others is fun too!

Say It Isn't So...

Truth be told, I've thought this way for a long time, and although I sometimes need reminders of it and encouragement from my close friends and even closer colleagues, I'm happy to read about it one more time and reflect on it's truth.

Check out this guest blog post by my friend Zach Even-Esh on Chris McComb's Kick Back Life Blog.

Most of you know my story. Almost 3 and 1/2 years ago I left my steady and comfy salary to work for myself. Everyone around me was exicted for me, but you could tell by the look in their eye, or their hesitated response that they had doubts, huge doubts that I was making the right decision.

Now that I've made it work, and I have the steps in place to do a little bit more (or a whole hell of a lot more), I'm getting some of those same blank stares and moments of hesitation, along with comments urging me to take a break and enjoy life.

I am enjoying life! I may have more responsibilities than most people or maybe I even have a slightly higher stress level, but I also can take off in the middle of the week and hit the beach for a day, take a few days for a roadtrip, go to another country, or take a weeks long vacation or more. I still get paid, and I don't have to take any vacation/sick/personal time!

If I had it to do all over again, I might do some things differently, but I'd never not go in the direction I've gone or the one I'm taking now.

It's Places Like This

It's places like this, among the others I plan on vacationing to this year and next, that help me remember why it is I do what I do. There are times, as I know you've all had them, where you've wanted to through your hands in the air and say forget it. In fact I'm sure it happens more then you keep track off, and it's just not related to work, it can be about your workout plan, your nutrition, your friends and family, really just about anything. So then you sit back and wonder, why bother?

Well...I can't answer that for you, but for me, I bother because I care. I bother because I believe I can make a difference. I bother because it's worth it, especially when it comes to my health, this is one I hope you bother with as well.

Which brings me here, I'm in St John, (I'm in St John writing a blog post...but don't worry I'm headed straight to the beach, then to the pool, and then to whatever I want to do) The point is this, to take time for yourself, even if it's only a few minutes a day, take time for yourself and appreciate what it is you've done, the things you've learned, the difference you've made, and how those things effect the now and your future, your plans and your dreams, and how you'll get there.

I never thought vacations were a good idea because of all the work that was required before you left and when you got back (even this one...up until I got here) but sometimes it takes a vacation and places like this (serene, mystical, beautiful) to put it all in perspective.

It's places like this ...

The Future...

The future of women athletes accross the board is growing at a fanatastic rate, or is it? My opinion is quite biased as we have a troup of about 6-8 girls training jiu-jitsu and judo right now. Seriously, these girls are going to grow up to kick some major ass (and no, I'm not going to edit that.)

I almost wish I new about jiu-jitsu when I was a kid, or sports in general for that matter. My parents weren't much about traveling for sports or forcing us to playthem...ever. Which in my opinion is good because I had no expectations, but I happened accross a sport I loved when I was a kid and teenager...swimming. Truly, really loved it. Had practice every day, drove hours to meets, swam my heart out, then had a traumatic experience and never went full force on it again. Too bad now, I was a great backstroker. Anyway, I'll be the first to say that I don't agree with early specialization, I think kids should be kids, but these girls have it together.

I watched their class the other day, they picked up on some skills that I still haven't mastered, and I've been training for over two years. In my opinion they are the future of this sport and probably others, but what matters most is that they have fun and that they want to come to class. They certainly aren't forced, in fact I think they quite have the upper hand on this sport right now, I'm really looking forward to their progress.

Tess and Mia, you two are awesome!

It's Really This Simple

I know what you must be thinking, "What in the world can she be suggesting now?" Truth be told I think a good many things are easy to implement, it might take some effort to succeed, but implement...a piece of cake. (Funny how references like revolve around food, but that's for another day.)

If you know anything about me, you know that I believe strength is a necessity, that eating well is your only practical choice, and that consistant exercise promotes mental and physical fitness. It's not about a diet or an intense sport specific training program, but rather a lifestyle.

Long story short... I got in a great workout today before I started running some of our evening workouts, and one of our clients was in working out while her son was taking the kids Judo class. Her daughter came too but just to watch. Before I knew it this little girl, full of energy and eagerness, was doing everything her mom did during her workout, and she'd do some push ups with me. At the end of her mom's workout, I got a huge hug filled with happiness. It's not new to me, I see it almost everyday, as a child jumps up next to their parent and follows as closely as possible their squats, push ups, etc.

My point...lead by example. Children look up to their parents, they want to do the things they do, so spend time with your kids by playing outside, running around in the park, making a game out of working out, encourage them to be their best. Let them enjoy a healthy life with you, don't park them in front of the TV. And, if you don't do any of these things yourself maybe you should...a then lead by example.

Because I Can...And So Can You

This certainly isn't a new topic for me, or a new belief for that matter, but the simplicity of it came up in a conversation the other day, and it couldn't be more true.

When it comes to strength training, I believe that each person (women in particular) should strive to be the strongest they can be because you can be. It's really an empowering notion in every sense of the word.

Food For Thought

Just the other day I was talking about the way we as a culture eat today compared to how we ate 50, 100, 200 years ago.

Then I recieved this email from a friend stating the same theory, and a movie is being made about it.



It often confuses and scares me that it's easier and far less expensive to eat foods that are bad for you.

It highly irritates and upsets me that marketers are allowed to and consciencously have no objections to making us believe that certain not-so-good foods are good for us.

The first line of this video...

"The way we eat has changed more in the last 50 years than it has in the previous 10,000"

Listen to the rest, think about what is said. I'm interested in your opinions.

Respect For Your Body

I am about to feel a little bad about what I am going to write, but I believe it's necessary.

I was stopped at a traffic light this morning and watched an attractive but very large woman stand over a trash can stuffing food in her mouth.

I thought to myself that I had no idea what this woman's worries were, I have no idea what thoughts drive her, and I have no idea what pain she faces each day, but I do know that if she respected her body a little bit more, at least in terms of what she ate and where she ate, she might even enjoy the taste of that pastry she was so furiously consuming.

It's far beyond me to dictate what people do with their lives, perhaps some people don't even care, but when you are struck with the choice of making a decision that could greatly increase the quality of your life, I would assume that most of us would want to choose that.

It's not just what foods you decide to consume, it's also about including activity in your life, recovery time, proper sleep, and mental awareness of the whole picture.

It all goes back to good in gets good out, but bad in gets bad out. I constantly return to this quote I once read, "Nothing tastes as good as lean and fit feels."

I'm not sure about you, but I'd like to be an active and healthy person for as long as possible.

Keep It Going

Very few of us have the constant energy of the Energizer Bunny Rabbit, I know I can even get a little lazy, but consistency is the basis of any program you follow. Yes, any program.

What is consistency? Sounds like a relatively easy word to define, I'm sure most of us can do it, but actually sticking to it seems to be the hard part.

According to Webster, consistency is, the steadfast adherence to the same principles, course, form, etc.

So why is it we have such a hard time holding true and being consistent?

-Maybe your workout never gets any easier, truth be told I don't think you should ever be able to say a workout was easy.

-Maybe you've run out of time or other things are clogging up your schedule. Schedule your workouts weekly, and consider them to be appointments that cannot be missed.

-Maybe you've decided that you aren't seeing any results after two weeks. Give this a little bit of a chance to start to work for you. Getting out of shape didn't happen overnight, so getting back in shape isn't going to happen overnight either.

-Maybe you've given in to temptation. Don't! It's worth every ounce of your own discipline to stick to a plan for a minimum of 4-6 weeks to see the beginning of true results. Put down the donut and start moving.

Going back to the definition, the steadfast adherence, this is simple all you have to do is follow the plan. Commit to a planfor 4-6 weeks, that's all, it's a long enough period of time where you will start to see results, yet it's not so long that if you aren't seeing the results you want yo have wasted months of training on a method that doesn't work.

Focus on staying consistent, you'll see results.

Nutrition: The Good, The Bad, and The Ugly

I know it's an over-stated phrase, but it fits. Awhile back a friend challenged me to follow the Paleo Diet. The challenge was two-fold, one so he had additional people trying Paleo with him, and two he wanted to see if it could be done following a lacto/ovo vegetarian meal plan.

I agreed but for some different reasons. One, I wanted to cut some weight for a tournament. Two, I wanted to see if the Paleo Diet had any effect on my blood glucose levels and the amount of insulin that was required to maintain my ideal blood glucose level.

First things first, easy way to drop a few pounds of 'bloat' without having to workout harder (notice I say harder because we all need to workout, there is no replacement for that.) There was also no urge to 'cheat' with the Paleo Diet. Typically most nutrition plans (or diets) have cheat days and cheat meals built into the program, Dr John Berardi's Precision Nutrition does, and it allows room for human error as well as sanity. The interesting part was I didn't even feel like cheating. In five weeks I cheated once, and I wouldn't even call it that, I had a few homemade potato chips and a piece of birthday cake. Not too shabby, but like I said after the first few days there was no urge to fall off the wagon.

So why is it so hard for most people to stick to a nutrition plan, or better terms yet, choosing healthy options throughout the day, more or less part of their lifestyle? Through excuses I have heard I blame accountability. Really, who is holding you accountable and why? These are questions I can only answer for myself.

For me I wanted to make a new weight class for Jiu-Jitsu and I wanted to see if I could treat my diabetes better than an MD (no offense to any Docs out there.) Fact is I've used significantly less insulin, and I've had less highs and lows, that right there is worth it's weight in gold.

I have decided to make a few adjustments that work better for me, but nothing too drastic. It's a simple plan of eating lean proteins, lots of veggies, some fruit and nuts. I try to avoid protein bars but did rely on whey protein shakes about once a day.

I almost forgot, I've taken significantly less naps as well, higher energy levels, has done wonders for my training.

90 lbs Will Continue To Haunt Me

I'm still working on that 90 lbs Turkish Get Up, can get to standing, but can't get back down. 80 lbs is up and down with some concentration. There's just something about those extra 10 lbs. I think it's the weight on the wrist, not necessarily the weight itself. So I've been working on long sets of TGUs with the 24kg, 28kg, and 32kg, as well as just holding the 90 lb KB to get used to the weight. Looking to do it by April/May time frame.

Planes, Trains, and Automobiles

A great movie no doubt, but today's post is more about the effort it takes to consume healthy foods while on the go. Here's just a few small tips I use on how to make it work while jetting accross the country and back.

As some of you may or may not know, I tend to travel most weekends for work. Traveling can be tough on your nutrition; constant eating out, less than healthy food options, eating less frequently and bigger portions, and then some. It’s equally as difficult to rely solely on protein bars and meal replacement drinks. Regardless of flying or driving, you spend a lot time sitting and are often at the mercy of fast food, convenience stores, chain restaurants, and the like. Not only is it mostly unhealthy, but it’s also expensive.

I’ve made a few changes to my travel ways to side step all this nonsense and keep my nutrition on track during these weekend traveling excursions. First, is to cook up some lean protein the day before and place in small storage bags. In addition to this I take a small storage bag of mixed nuts, as well as a piece or two of fruit and/or cut vegetables.

I don’t end up starving from trying to stay away from the bad stuff, and I don’t feel like crap because I’ve eaten the bad stuff, and I’ve saved about $20 on crappy airport food. Depending on how much you’ve packed and when you leave during the day, you’ll also have some left over food to last you through the first day of your trip.

Once I’m settled I find the local grocery store and pick up some of the same things I’ve packed minus those that need cooking.

Do you have any food travel suggestions?

Nothing tastes as good as...

I once came accross a quote that really struck me as one of the simplest things to think about when choosing to eat well and being diligent about sticking to your workout program. The simplicity of it's statement has created an imprint on my mind, and I hope it has some similar effects on you.

"Nothing tastes as good and lean and fit feels."

I apologize for not knowing who the author is, I wish I did. Even as I reread it here, I think about how much I like certain foods that are not good for me, and then I think about how great I feel when I don't indulge in them, as well as how great I feel when my clothes fit well.

I've often heard people say that it's difficult to give up grains, that it's hard to not eat sweets/sugar, that it's a pain to eat several small meals a day rather than three big ones. The truth be told, once you've made the decision to give these things up, you will not crave them a few days after giving them up. Once you start eating smaller amounts every few hours and are no longer feeling stuffed and bloated after each meal, well that speaks for itself.

I'm not saying it doesn't take some will power and dedication because it does, but then again don't a lot of things?

IYCA

Well I'm down in Louisville for the IYCA summit, and so far it's looking to be a really great event. I'll write more about it after the two days are finished.

If I've said it once I've said it a million times. Every training program needs a goal. Truth be told we all work harder at something if there's a specific task that needs to be accomplished. Goals can range from increasing your deadlift, increasing your number of pull ups, loosing 10 pounds, etc.

Let's say your goal is to maintain, that's great but it has it's flaws at the same time. If you don't vary your workouts or the stimuli then your body will start to accomodate to those workouts and you won't reap much benefit from them. Even if you're goal is to maintain, give yourself small goals to achieve, such as a certian number of push ups, a cerain number of sprint repeats in an allotted time frame, or working on your pull ups. This way you aren't forced to completely change your workouts, you've just added a little something extra that will keep you interested in what you're doing. And you'll even see some results from it.

Home Sweet Home

Moving on... Well things have been crazy again, the official move into the new gym is this weekend, and I'm very excited yet it's a little bittersweet.

We opened our doors a little over three years ago, with a little bit of hope and a lot of vision. We always knew we'd outgrow our little space, but to know that the final day is upon us brings mixed emotions.

Our new space will easily accomodate more people and more class times, we have a seperate room for Brazilian jiu-jitsu, and we will be adding several new types of classes. I'm very excited for the new space to open, the options are again endless.

Hope you're able to drop in for one of our infamous workouts.

A Lil Fun on The Wall

Indoor rock climbing has really become one of those activities that a lot of people are really into lately. And I am guilty as charged. Apparently I missed the boat a few years back and just jumped on now.

That being siad I've only been a few times, but as always, found a way to make it a little more interesting, not that it isn't already...

I went again tonight, straight for the same climb that gave me a tough time the last time, got a little further though tonight. After spending a good two hours trying various climbs (I still haven't figured out all the terminology) I decided it was time to switch things up a bit. My poor climbing partner has no idea how crazy I really am.

1. Climb to the top without allowing my right foot to step on any holds, just the wall.

2. Climb to the top without allowing my left hand to use any of the holds, just flat on the wall.

3. Speed Climb (if you'll call it that) as many climbs to the top as you can in five minutes (while being safe of course).

Great times, if this is your thing give it a go, and let me know how you do. It's slightly addicting.

Strong Chicks Kick Ass

PCF Ladies are Strong! from Potomac Crossfit on Vimeo.

This is my friend, Jen's gym. These ladies are really pushing themselves. They might not all be world class athletes, but look at the determination and pride they have by lifting these heavy weights (or as Jen says, lift heavy shit.) Women really can train to be strong and maintain/create feminine physiques.

Nice work Ladies, and props to you Jen, keep it rockin!

Challenge Yourself...You'll Be Suprised

I can sometimes be guilty of it myself, saying there's something I can't do, sometimes without even trying. What's up with that? You're almost setting yourself up for failure before you even give it a go.

Over the past few weeks I've tried some workouts and movements that I don't typically include in my workouts, either because I never have, I've forgetten about them, or I don't like them. These have been some of my best workouts in the past few months, and as crazy as it may sound, I've actually enjoyed them too.

So everyone once in awhile, maybe even once or twice a week, work on one of those movements that have been resting idle in the back of your workout tool box, you'll see how easy it is to challenge yourself and also succeed at the same time.

Consistancy

The key to every program you start, other than actually starting it, is consistancy. You need to give every good program you try atleast 4-6 weeks before determining if it does or doesn't work for you. Following it exactly is also a crucial step.

Often times I'm faced with people who see amazing results in the first 2-3 weeks, then they start to fall off the wagon a little bit since things are going so well, and now they've reached a plateau. Man those plateaus are really annoying!

Here's the solution, and it's really easy, and you know it already. Stick to your plan and don't deviate. Consistancy is the key to the results of any quality program you choose to follow. You can make it happen.

Keeping Your Nutrition In Check

Nutrition and exercise go hand in hand if you want to maximize the effects of both on your body. If you do one over the other, you'll certainly see some results, but if you do both you'll really see some amazing transformations.

Ironically, keeping up with your nutrition is a harder step to overcome than exercise. Eating will isn't cheap, eating well takes planning, and eating well isn't always convenient. Sticking to it will not only help you reach your health and fitness goals faster, it'll give you more energy too.

Jumping right in to good nutrition from bad can be similar to quitting smoking cold turkey, especially if you're bad at committing to things. If this is the case for you, every 2-3 days replace one bad eating habit with a good one. In less than two weeks you can be making healthier decisions and start seeing all your hard work at the gym really shine through.