Who needs Java when you've got Kettlebells??......okay maybe I still need my Java.

Today I don't start work until a little bit later in the morning so I decided why not get it out of the way since I can see into the future and know myself pretty well that if I don't get home until 830pm, chances of a workout are slim and chances of a cold beer and a plop on the sofa are more likely.

So while I was drinking my cup of Joe (yes I needed it this morning), surfing the net creating yet another Forever 21 wishlist and multitasking (aka blackberry messaging my friend Mary)...time was slipping by. I am a huuuge procrastinator by nature but thankfully I have a great friend who knows what I need and she said "go workout now, you'll feel better when you're done". So like the good girl I am, I listened to her . I went into my back room where all 3 of my kettlebells are staring at me out in the open, I purposely don't hide them away so that I always see them. I decided to do another 5 Tabata workout and changed it up just a bit . She was right ! I do feel great, I feel awesome, knowing I can go to work and come home and not have to do a workout. (Unless I want to throw in some more swings for cardio) .... but that is now my choice.
Here is my workout for today:

(**see previous posts for links to info on Tabatas)
Tabata 1- Swings 30lbs
Tabata 2- Snatches alternating-20lbs
Tabata 3-Deep squats/lunges 20lbs
Tabata 4-Around to Stalls/Swings20lbs/ 25lbs
Tabata 5-floor tricep dips/leg drops
finished off with 30 calf raises.

So there it is. I'm refreshed for the day. time for a protein shake.

I heart Tabatas !!!

If ever I don't feel like working out all I have to do is throw some tabata workouts together and I get excited. (for info on what a tabata is check here ) http://www.squidoo.com/tabatatraining.

Tonight I was tired after a long day at work but I didn't want to break my stride so I turned to a trusty tabata workout. It looked like this :

Tabata 1: Swings 30lb
Tabata 2: Snatches 20lb
Tabata 3: Around to stall/squats 25lb
Tabata 4: Swings/Lunges 30lbs/ bodyweight
Tabata 5: Pushups (on knees)/Leg drops (see here for example http://www.ehow.co.uk/video_4952717_home-pilates-exercises-double-leg.html-minus the papertowel roll,though that is a good idea  )

I felt GREAT ! after this workout. I was sweaty, my heart rate was up. I felt like I'd accomplished not only a good attempt at a workout but actually had a successful workout . It's amazing how following through with a plan can boost your mood. I know if I'd decided not to do it, which I easily could have , I could have chosen to put on my comfy clothes and plopped onto the couch and turned on the tube to watch my recorded tv shows. BUT , instead, I decided to get my workout clothes on as soon as I got home, and got right to it. Nothing to get me distracted. I give myself an A+ for my efforts and maybe even a gold star. What... You know how good it felt to get a gold star in school, don't judge me. If we don't reward ourselves, who will?

Gotta get into the groove....

Been a whole week since I worked out !!! Fewf! Here's my workout for tonight. Headache and all....

50swings 30lbs
20 deadlifts 30lbs
50swings 30lbs
20 deadlifts 30lbs
50swings 30lbs
20 deadlifts 30lbs
25 swings 30lbs
3 turkish getups per side 20lbs
5 windmills per side 20lbs
Ab wheel appx 30 roll outs

Feeling good but had to stop because of the stupid headache. I'll try to do another workout tomorrow. Throw in some other stuff ..presses, back rows, lunges and squats, with some swings of course !!!With Fall here and Winter just around the corner, I can't let the damp cold dark evenings get in the way of my motivation. I have to get into the groove now before I slack off too much and fall back into a rut. Tonight is the first of a good string of workouts coming my way. I'm back on track baby!!

Nothin's gonna break my stride.....another good one!

So today I decided to get out my Lauren Brooks DVD that I purchased a while back but haven't had time to do since I'd been taking classes and getting my butt kicked by Julie. So today I wanted to think a little less about what I should do for exercises and just do a good workout. I pulled out the The Ultimate Body Sculpt and Conditioning DVD Volume 2 and did the joint mobility warmup (very important before any kettlebell workout) and then chose THE GRINDER . a 20 minute workout. It was great ! just what I needed and didn't take too long. It consisted of the following:

The Turkish Getup (3per side) I used my 20lb kb
Diamond kettlebell pushups (I did on my knees instead) x 5
Dbl handed swings (30 seconds) I used my 25lb kb
rest 30 seconds and repeat above
Moving onto 
Windmills (appx 5 per side) I used my 20lb kb
Single leg deadlifts (10 per side) I used my 25 first set and 20lb second) LOVE THESE ! 
One arm Rows (10 per side I think) I used 25 first set and 20lb second) 
Squat to tricep extension (10 I think? ) I used my 20lb kb . 
rest for 30 seconds and repeat. then complete.


A great quick workout. and let me tell ya I was sweating ! 
I also made a little purchase last night at Walmart it's called an ab wheel. It was only $8 and it seems to be a good tool. I'll keep you posted on my results and opinion once I've used it a bit.  
Photo below:

Lauren Brooks has great workouts and I highly recommend them . Visit her at http://www.ontheedgefitness.com/Home.aspx or read her blog at http://kbellqueen.blogspot.com/


Lots of great info ! 
Ciao for now
Get Healthy and don't quit ! 
Terri

A week off feels like starting over. ugh. never again.

It's been a week since I've done any workouts and boy did it show. It's been far too hot to workout . It really was too hot. Some may think that is an excuse but I was really disappointed not to be able to fit in a workout.If I had air conditioning, I would have done it.  This morning I decided I'd pick up my 30 lb kettlebell and go for it. I managed to do a bit but wow did my heart and stamina ever feel how long it's been. I was winded and tired and had lack of energy. I did however stay up until 1:30am last night and was up at 7:00am this morning, and hadn't eaten breakfast yet. That could also be part of the lack of energy.

I managed to pull this off to get my spark back :

50 swings (30lb)
rest 30 seconds
50 swings (30lb)
rest 30 seconds
50 swings (30lbs)
rest 30 seconds
10 presses each side (25lbs)
rest 30 seconds
30 deadlifts (30lbs)
rest 30 seconds
25 swings (30lbs)
rest 30 seconds
30 deadlifts (30lbs)
done.

pooped. ~ protein shake followed this workout. frozen strawberries. one scoop vanilla protein and water.

FLYING ON MY OWN.

I've decided to take a break from the classes to see if I can do it on my own . I want to see if I can push myself. Mary and I are going to try to get together as much as we can. But on the days that we can't, we are going to do it on our own. We want to get 4 good hard workouts in / week if we can. Tonight was my first workout on my own in a long time. It is 30+ degrees Celsius here today in Halifax, NS and I just had to do it. So I put my workout clothes on and picked up the 30lb kettlebell and started to swing. Here's what I did tonight:

50 swings 30lbs
60 second rest
50 swings 30lbs
60 min rest
50 swings 30lbs
30 second rest
15 presses each side 25lbs
30 second rest
25 swings 30lbs
30 seconds rest
20 deadlifts 30lbs
30 second rest
25 swings 30lbs
30 second rest
20 deadlifts 30lbs
30 second rest
15 presses per side 25lbs
30 seconds rest
25 swings 30lbs
Immediately after this I jumped in the cold shower to cool down. I had a sense of accomplishment because I was so close to not doing a  workout at all due to the heat. Next workout is scheduled for Wednesday. Hoping to get outside for this one .

The type of kettlebells I own  are bodysolid and I love the smooth finish 

In good health,
Terri

Lower Body Burn tonight. !

At tonights kettlebell class we did a bunch of Tabatas. I LOVE TABATAS!!! It was a pretty challenging workout. 10 second rest feels like you blink so it's as if you never stop.

*warmup with  joint mobility, and body weight windmills (10 per side)

Tonight, Julie put us through:

tabata 1:
Swings (only-for the entire tabata)

tabata 2:
Snatches (only-for the entire tabata)

tabata 3:
Around to stall/Figure 8s (very awkward those figure 8s)

tabata 4:
Swings/Burpees (ugh these were tough , I have to learn to love burpees, I don't see them going away anytime soon. ).

tabata 5:
All lunges-(with pass under of kettlebell )

We have one more class on Thursday and then Mary and I are taking it on our own to see how well we do with pushing ourselves. Wish us luck . It will be a challenge, Julie does push us and we do need to be pushed but we think if we bitch at each other enough, we just might be able to do it. Mary is a natural drill sergeant so I think we'll be okay. Time will tell. We may drop into a few classes for $15 each . Stay tuned......

ONE WORD..........CHRISSY !!!!!!!!!!!! OH MY GAAAAA.

Okay so it happened ....... the dreaded night has arrived. Tonight our trainer said her name "Chrissy". I immediately said "Nooooooo Wayyyyyy". I was not prepared mentally for this one. She wrote it all out for us.

Meet Chrissy: She is the devil. I'm sure of it.

30 Burpee’s with a tuck jump

20 Two Hand Kettlebell Swings

25 Burpee’s with a tuck jump

25 Two Hand Kettlebell Swings

20 Burpee’s with a tuck jump

30 Two Hand Kettlebell Swings

15 Burpee’s with a tuck jump

35 Two Hand Kettlebell Swings

10 Burpee’s with a tuck jump

40 Two Hand Kettlebell Swings

5 Burpee’s with a tuck jump

45 Two Hand Kettlebell Swings

After this workout I was literally shaking, felt like puking and felt like my heart was going to jump out of my throat. ! my time was 20 mins : 22 seconds. NOT bad for my first time. I hope to never have to see Chrissy again. Our friendship is over.....She is mean. 

Just kidding, I will try it again and see what my time is in a few more weeks. I will report back and let you now how our friendship is doing.  ;)

Two words...........Turkish..Getup !!!! wowsas.

So tonight, I arrive to my kettlebell class and grab my 20lb and 25lb kettlebells prepared for what ever we may be doing. She says Turkish Getups..... This is the first time I've done more than one with 20lbs. We had to do 10 per side and she allowed us to break it up and do 5 on one side, switch and then the other 5 on the other side and switch again to complete 10 on each side. What a weird and awkward exercise at first... but once I got the hang of it , I can see how it is an  all over full body workout. I felt it in my upper body, my core and my lower body as well. I officially LOVE the Turkish Getup.

After those we did a  minute of swings and squats then repeat the Turkish Getups and then swings again and squats.  and finished off with a Tabata ( my fave) of Planks and Pushups. I acutally did the first 2 with full pushups on the toes and then I had to go to my knees after about 5 pushups on the last two .

I still love kettlebells and am looking forward to my next workout. Although I won't have my buddy Mary or Holly there with me, they have to take the night off. But Mary and I have decided to continue working out on our own after this session of classes is over and meet twice a week at night and one day on the weekend.

I know this is the workout for me ... for life.

Terri

Wow I really felt that one!

Aug 10th I went to my Kettlebell class and got my butt Whooped !!! She had us do walking alternating presses and I was stuck with two 25lb kettlebells so I went for it. We had to walk the length of the field while pressing each arm with a 25lb kettlebell. Then... do 10 burpees and 10 swings ! and then repeat all the way back. Next time we went it was 10 burpees and 20 swings and repeat and then !!! she said lets do it a third time. I never felt anger like that in my life. I said "i'm not doing anymore burpees" she said  "Yes you are" I said "No I'm not" She said "You'll be fine"... I did them and she was right, I was fine, angry but fine. At the end of the class I was literally dripping sweat. It was already a muggy and hot evening , throw in some kettlebell training and you have a recipe for drippy, sweaty, exhausted Me. But I must say I felt great afterwards.

Aug 12th... This class was all lower body. Swings, lunges, squats repeat , repeat , repeat. My legs and but hurt so good for 2 days later. Yesterday Mary and I decided to take it outside on our own for a third class of the week . We're really trying to get at least three classes but would still like a fourth. We did tabatas. 4 in total 2 exercises each...

Dbl handed swings/ Overhead Presses
Snatches/Deadlifts
Overhead swings/Mountain Climbers
Planks/Leg drops

Great quick workout 


I can honestly say I love kettlebells. I am seeing /feeling results and will never go back to conventional workouts.

Third weekly evening workout was a success!

My friend Mary and I have been saying that we really need to add a third kettlebell workout to our week in order to really reap the benefits. Well tonight we made it happen. We committed even though we were tired and lazy , even though I had worked a long day and she has two busy daughters that she was with all day, we made a commitment and held each other accountable and it worked, we met and made it happen.

We didn't need a fancy gym or fancy equipment. We took two kettlebells each , I brought my 20 and 25lb and she hers. We drove 2 mins from our home to an open field at a vacant schoolyard. Done. no fees, no crowds, no lines to wait in to use a machine. We took a quick moment to decide what moves we wanted to incorporate and decided we'd like to do some tabata work. We chose 4 tabatas with two exercises each. (A tabata consists of 4 total minutes of intense exercise we did 4 of these. We used a gymboss timer http://www.gymboss.com/ also for more info on tabata click link: http://www.squidoo.com/tabatatraining

We chose the following workout:

• double handed swings 20 seconds
• rest 10 seconds
• snatches 20 seconds
• rest 10 seconds
• repeat 8 times (total 4 minutes)

next tabata:

• alternating swings 20 seconds
• rest 10 seconds
• squats holding kettlebell 20 seconds
• rest 10 seconds 
• repeat 8 times (total 4 minutes)

next tabata:

• deadlifts with kettlebell 20 seconds
• rest 10 seconds
• burpees 20 seconds
• rest 10 seconds
• repeat 8 times (total 4 minutes)

next tabata:

• planks 20 seconds
• rest 10 seconds
• russian twists 20 seconds
• rest 10 seconds
• repeat 8 times (total 4 minutes)

complete!

My heart was racing it was good and quick and easy to fit in. Best of all if I wanted to , I could have done it at home. It's just nice to have a buddy to count on to meet you and keep you accountable. Stay tuned for my next adventure in kettlebell training. Time for a shower and maybe a protein shake.

Ciao
Terri

working out with iron

Today is August 7 2010- I've decided to chronicle my adventures in kettlebell training. I remember hearing about kettlebells a long time ago but never really gave them much thought. Like most people I had the vision of large muscle men lifting gigantic cannon balls with handles (which is essentially what a kettlebell looks like), but never thought of them as a form of fitness for myself until just this year.

I was watching an episode of Entertainment Tonight Canada and the hostess Cheryl Hickey was doing a segment about how she got back into shape after her baby. Low and behold she mentioned the word again, "kettlebells" . I was glued to the TV , recorded the segment and then headed straight to my computer to google the word kettlebell. Somehow I found out about a woman named Lauren Brooks... This woman changed my view of fitness forever. If you want to know about her go to http://www.ontheedgefitness.com/. I instantly went ahead and ordered all 3 of her DVD's (and have since purchased a 4th , anticpating her next DVD in the works). She is amazing , small framed and mighty she is. She knows her stuff and I trusted her immediately.

I started calling around looking for a place to buy a kettlebell, almost every place I called answered me with "a what?" ... I tried to explain to them what it is and they still had no idea. After much calling around , I finally found a sporting goods store that sold kettlebells. I was scared to start out too heavy, so I went for a 15lb for my first kettlebell. Boy was I fooled, it didn't take long to realize that a 15 lb kettlebell is way too light and went for a 20 and a 25 and now have a 30 lb kettlebell. I sold my 15lb kettlebell and never looked back.

A month ago I finally quit my gym membership and am now strictly using kettlebells as my main method of working out. I cannot tell you how invigorated and how pumped I feel while doing kettlebells and after working out , it's the best feeling.

Aside from doing my DVD's from Lauren Brooks, myself and a group of 6 other women meet twice a week for a 45 minute outdoor session with Julie, our trainer. She's a certified kettlebell instructor and she's fantastic. I love being pushed to the limits and beyond and leave feeling like I really had a great workout, best workout I've ever done. I have yet to become bored or not look forward to going and am in my second month now. I will never give up kettlebells. Anyone in the Halifax NS area looking for a great instructor visit http://blog.juliemacfitness.com/ . I recommend her!

I'll be updating on my workouts and taking some before/during photos soon. Stay tuned :


in good health,
Terri