Train Like A Girl -Women's Fitness Blog

One More Time....

2008-11-14T10:26:00.001-05:00

Ok so I am going back to my better version of Train Like A Girl blog. Blogger is good, but in my opinion, Wordpress is better. So here is the link...

Train Like A Girl

Happy Reading!

Here Come the Holidays!

2008-11-05T11:47:00.002-05:00

So guess what is right around the corner? I am sure you are saying "the holidays!". And yes that may be true, but what is also right around the corner is a bigger stomach, more "baby fat", bigger thighs, maybe another chin. I think you get my point.

The holidays have become a time for people to let themselves go.

They stop working out as much as they were during the Spring and Summer.

The food not only gets more abundant, but also gets richer, sweeter and just plain un-healthier!

This season of more food and less exercising usually begins now. Right after Halloween. I mean we can't throw away any of that leftover candy now, can we? We spent good money on that candy!

Then the great feast begins with Thanksgiving. I mean who doesn't like to stuff themselves so much in one day that not only puts them in a coma, but makes their pants feel like the button is going to pop right off and shot someone right in the eye!

Then come the Christmas cookies, cakes, pies, candy, etc. Along with the huge tins of popcorn that every one loves to give, but nobody really knows why they eat them. I don't think I have ever tasted more stale popcorn in my life!

Along with all of the food, comes the drinks. Eggnog, cider, champagne, wine, hot cocoa, again I think you got my point.

All of these calories are just adding up along with all the pounds you are putting on just like your credit card with all the gifts you are buying.

Next comes New Years!

What a great time! A whole new year to turn your life around! Really start working on all those resolutions. Finish that list of "To Do's" you have been meaning to get to for the past....year. And of course...start working on all the weight you put on over the past 3 months along with all the weight you wanted to lose from the holidays before last!

UUUUUGGGGHHHH!!!!!! STOP THE NEVER ENDING CYCLE!!!!!!!!!!!!!!!!!!

I am here to tell you I can help you stop the cycle and get you ready for the holidays guns-a-blazing!

I am here to tell you I can help you look GREAT NAKED for your New Years! And not have to worry about what next extreme diet you are going to take on after January 1st 2009 so you can look great by Valentine's Day or Spring Break.

Are you ready?

If you are willing to take the plunge and stop the never ending cycle the holidays bring on please visit my Look Great Naked Boot Camp site and sign up today.

If you are not ready...well good luck and I will be seeing you, or maybe more of you come 2009!

My Favorite Quote...

2008-10-27T11:14:00.001-05:00

Dictionary is the only place that success comes before work. Hard work is the price we must pay for success. I think you can accomplish anything if you're willing to pay the price.
--Vince Lombardi

I truly believe this is one of the best quotes out there. Besides being from a terrific coach for one of the best football teams known to man (Packers). Vince Lombardi knew that quick fixes were not all they are cracked up to be. Quick fixes do not equal hard work, which do not equal success.

Nowadays people are looking for the "quick fixes" for their lives. Get rich quick and losing weight quick seem to be the big ones. But how many people have gotten rich quick or lost weight (and kept it off) quickly?

I used to be one of those people who wanted the next big fad when it came to losing weight and getting in shape. Sure I would maybe lose some weight, but then it all came right back on...plus more! I was not working hard to make my body healthier or leaner.

Today the quick fixes for losing weight seem to be getting more and more dare I say, dangerous.

Surgeries, harsher diet pills, and even a pill that simulates exercise!

A lot of the time people love the "quick fixes" for losing weight because they swear up and down they don't have the time to put in the work.

Really?

You don't have the time to make your body better and healthier so you can live longer, feel better, etc?

I get asked a lot how much time I put into my training/workouts. And I simply tell that person that it depends on what I am working on or training for. Am I training for something specific like a race or a Tactical Strength Challenge? Or am I just training to lose weight/feel better/look better?

For most of the time I am training for the latter one. And for just simply training to be healthy I only put in 30-40 min max. Sometimes even only 20 min. Those people are dumbfounded because they are always told you must workout 8 hours a day to look like a movie star. Well yeah a movie star has that time, but I don't. Plus it is just counter productive.

Anyways, my point here is "quick fixes" don't work. At least not for the long haul. And all you are doing is throwing away money that could have gone to a new pair of skinny jeans!

Do what Vince Lombardi says and put in the work...you will find success!

New Things Ahead...

2008-06-17T10:09:00.002-04:00

Besides our move to Texas and my new job, BJ and I are re-vamping our Personal Training/Bootcamp/Kettlebell business.

So what does that mean? Well, we are going to have new blogs, new websites, and a new name for our business. It is all very exciting!

I am going to have 2 blogs. One for my own training and then one for Train Like a Girl. The Train Like a Girl is going to have all kinds of information, workouts and tips on how to better your health and fitness.

Also, we are going to have the privilege to host a Kettlebell workshop with SrRKC Dave Whitley! This will take place the first weekend of October. If you are going to be in the Dallas/Fort Worth area...YOU ARE NOT GOING TO WANT TO MISS IT!!!! This will be for everyone! Whether you have touched a KB or not. We will be giving more info in the near future!

So please check back often to see what is new and how things have changed for the better!!!

The Heat Is On!!!!

2008-06-01T19:08:00.002-04:00

Two reasons for my title....

1. My training is really starting to heat up. Getting better at my pistols and my pull-ups. Plus I am really starting to kick my own ass with my workouts.
2. And the other reason for my title...IT IS HOT DOWN HERE!!! AND I LOVE IT!!!!

I just finished working out, it is about 6:15pm, and I think it is still about 90 degrees. I love being able to workout outside and just sweat!!!

Here is what I did today...

Warm up:
Pistols, Pull-ups and Bent presses

Main workout:
30sec on/30sec off x 30 min
I rotated between 2 hand swings and 2hand swing/goblet squat.
For the first 20 rounds I did the 2 hand swings w/ the 16kg and then the 2hand swing/goblet squat w/ the 12kg. Then for the last 10 rounds I did all with the 12kg. BJ didn't want me burning out my legs. I still have a lot of pistol training to do before the Level 2 cert at the end of the month.

I feel great after this workout.

For the next 3.5 weeks I am going to be training 3 days on 1 day off. I want to make sure I give my body the rest I need. But my training days are going to be intense. I will always do my pistols, pull-ups and bent presses for warm ups. They are great to warm up with b/c you hit everything, plus I am practicing a skill I need to know. Then I will always do some sort of main workout like swings, snatching, or long cycle jerking.

As for my eating/food. I am sort of doing the Warrior Diet by default. With me working the night shift (7pm-7am) I usually don't eat until 5-6 pm. Especially on days I work b/c I don't want to be eating for 24hours. And believe me...I could!!!

That is it for now...

WE MADE IT!!!!

2008-05-31T12:02:00.003-04:00

Yes we made it to Texas! I have actually been here for about 2 weeks. This past month has not only been busy but extremely adventurous. Sometimes not in a good way ;). But everything is good now. The house is finally starting to look like a house and not a tornado of boxes. I started my new job at Centennial Medical Center. I love it! My co-workers and all the employees are so great. I am trying to get used to working the night shift again (7pm to 7am). Although I don't believe you ever get used to it.

BJ is really starting to build our personal training/fitness coaching business down here. It is great to see him really happy at what he is doing. But until we get some customers he is on what he calls "Wife Support!". That is ok, I know he is going to take our business to the next level.

As for my training, I am really concentrating on my pistols and my pull-ups for the Level 2 RKC at the end of June. Pistols are good, but my pull-ups I struggle with. Along with those, I am doing a lot of swings and jerks. I don't really enjoy the jerk, but it really does help with my presses and my snatches. The one thing I do love about my training is how much I sweat down here! Whether it be running, KB's, or even pull-ups it is hot and humid and I sweat!!! I am the type of person who loves to sweat when I am working out. A lot of times that is how I judge my workouts. Not the best way, but it feels so good. The weather has been 90-100 since I have gotten down here. I LOVE IT!!!!!

Till next time...

What a workout should feel like!!

2008-05-06T19:03:00.003-04:00

So we all have those days where nothing is clicking and our workouts suck! Then we have those days were everything clicks and the workout feels like a workout! I had one of those today!

Yesterday I trained one last time with one of my long term clients who has lost almost 100 pounds in 1 year! I put her through a tough workout just to leave her with a little bit of me before I move! So I decided to do that same workout today. Here is what I did...

Warm up: 5 min of snatches w/ 12kg 30R/30L

Workout for time:
Push Presses w/ 12kg
KB Sumo DL w/ 16kg
KB High pulls w/ 12kg
Walking lunges
9-15-21-15-9
Time: 28:00 exactly

LOVED IT!!!!!

Snatched the 24kg!!!

2008-05-05T18:08:00.003-04:00

Today I was adventurous in my workout. For some odd reason I felt like I just had to snatch the 24kg. Never have, never really thought about it. Funny. Well I did...twice.

After warming up with some TGU's and then snatching the 12 and 16kg, I walked in the house and told BJ to get the camera because I was going to snatch the 20kg and then the 24kg. He asked why I was going to snatch the 20kg and that I should just go for the 24kg. I agreed.

Got outside, grabbed the 24kg, and snatched it 2 times. Form was ok, after watching the video I see I swung the bell way too much out in front of me. But all-in-all I am pretty proud of myself.

April RKC 2008

2008-04-29T11:24:00.004-04:00

All I can say is...WHAT AN AWESOME WEEKEND! I never fail to learn something at the RKC's even when I am assisting. Not only do I learn great info but I also get to re-connect with friends and make some new ones. Here is the low down of the past weekend...

First off, my goal of losing 15-18 pounds: I came close. I lost 10 pounds. Why didn't I make my goal? Could it be that I gained muscle? Could it be water weight? No excuses. I didn't make my goal.

BJ and I drove up to St.Paul, MN on Thursday and were completely stoked to get going. We went to help set up the KBs and re-certify with our snatch test. We of course both passed. Then it was off to dinner with Ron Farrington, David Whitley, and Kenneth Jay. It was nice to catch up on what everyone is doing and what the future holds for them.

Then Friday and Saturday was all about learning. I love being able to sit back and soak in all the information that, yes I have heard before, but I still get so much out of not only the lectures, but the remedial drills. I was in Kenneth Jay's group again assisting. We had a great group of students who really came along way over the weekend.

Sunday, which I think is the best day, came and went so fast. Sunday is the day the students get tested on everything they learned during the weekend, they get their victims, and they have the grad workout. I love the grad workout the most because it not only tests your physical strength, but also your mental and emotional strength. I personally believe anybody can have physical strength, but to have emotional and mental strength after a weekend like the RKC takes a lot! And EVERYONE FINISHES TOGETHER!

I want to say congrats to all the new RKCs! And I want to say congrats to our new Senior RKC Sara Cheatham!

BJ and I will be going back in June for Level II RKC and then back in August for CK-FMS certification with Gray Cook and Brett Jones. We are so excited for both!

This week I will be putting up my new goals for the next 8 weeks. So stay tuned!!!!

Train Hard...Train Like A Girl!!!!

I DID IT!!!!!!!!!!

2008-04-15T12:06:00.002-04:00

8 min of snatching with the 12kg with only 1 hand switch!

Very proud of myself if I do say so!

Here is what my workout looked like today...

Snatches w/ 12kg 8 min straight. 48R/48L (1 rep every 5 sec = 12 rpm)

300 1hand swings w/ 12kg. 30R/30L x 5
*my grip was fried from the snatches or else I would have done more*

Run for 15 min

Today was an awesome day for working out. Everything just fell into place!

Oh and by the way...I have lost a total of 8 pounds. Not exactly where I wanted to be right now, but still 8 pounds. Hoping for 3-5 more by next Thursday!

We're Baaaaaaaaack!

2008-04-15T08:51:00.002-04:00

BJ and I went to Texas for a long weekend this past weekend and it was ABSOLUTELY GORGEOUS!!!!!!!!!!!!!! 70-75 the entire time we were there. A huge difference from the 35 degrees and raining in Milwaukee when we left!

We basically went down because I had a final interview with Centennial Hospital in Frisco for a Respiratory Therapist position. I had a great interview and got the job! The hospital is 8 miles away and is brand new and beautiful. So right now we will probably move completely down there mid-May.

While we were down in Frisco of course we worked out...outside! We had some KBs so we used those, but everyday we went for a run around the neighborhood and it was great. We looked out of sorts due to the fact both BJ and I had on tank tops and shorts and most of the people outside had on sweats and sweatshirts! I guess 75 is a little chilly for them!

It is nice to be back because we missed our "son" (dog) Riley, but we can't wait to go back!

Everyone is invited to come down whenever they like!

So Close to 8 min

2008-04-08T10:55:00.002-04:00

Saturday I decided to try to go for 8 min of snatching w/ the 12kg with only 1 hand switch. So that would be 48R/48L.

I came so close!

I got 48R (WOO-HOO) and then only 40 L. So this coming week I know I will get it!

Yesterday's workout was good too. I didn't make the snatch numbers I wanted, but my swing workout rocked! Here is what I did...

Snatches w/ 12kg 6 min 36R/36L
**I think my grip was still hurting from Saturday**

Swing workout:
1hand swings w/ 24kg 5R/5L x 5 rounds
1hand swings w/ 16kg 10R/10L x 5 rounds
1hand swings w/ 12kg 20R/20L x 5 rounds
=350 swings

All in all a good workout.

The next couple of days will be very busy due to the fact BJ and I are getting ready to go down to Texas on Thursday for a long weekend. I have a final interview with the hospital in Frisco. Frisco is where our house is. I am very excited to see it again. Also, Friday is BJ's birthday so it will be nice to spend it somewhere warm!!!

Good feeling

2008-04-02T10:04:00.002-04:00

I let these past couple of days get by me without blogging. Need to get better at that!

Monday's Training...
(Let me just say this was one of the best days of training I have had in a while!)

Snatches w/ 12kg
45R/45L = 90! 1 rep every 4 sec w/ 1 hand switch!
**I still find it crazy that I can do this. I sort of had a conversation with myself while I was doing the snatches. I just kept saying..."Just 10 more, you can do it!"**

Clean and Jerks w/ 16kg
Pyramid 1-5 and then back 5-1
**These are something I need to work on. I have the movement down, now I just need to clean it up.**

I felt so good after this workout. And then yesterday (Tuesday) I felt awesome even though yesterday was a rest day for me.

It feels good to train hard....to train like a girl!

Sunday, March 30th

2008-03-31T12:09:00.002-04:00

Today I decided to do my snatch workout with the 16kg. For awhile last year I was working with the 16kg a lot when I was training for the TSC. Then I don't know, I just stopped working with it. Felt good to work with a heavier weight, but the funny thing is...it really didn't seem heavier. (?) Here is what I did

Snatches w/ the 16kg R24/L20 with 1 hand switch. My grip is not as strong on my left hand.

Swing workout (Inspired by Tracy)
At the top of every 2min....
20 2hand swings w/ 12kg
15 2hand swings w/ 16kg
10 2hand swings w/ 24kg
**Then I rested for the remainder. Usually 30-35 sec.**
Did this 10 rounds = 20 min

Practice of pistols and pull ups

Flexibility

90 Snatches!

2008-03-26T14:43:00.002-04:00

This is a late post, but I have been a little busy with work and having Realtors come through the house. But on Sunday I felt like it was going to be a good day...and it was! I banged out 90 snatches in 6 min!!! WOO-HOO!! Very happy. Don't get me wrong, it was hard, but a lot of fun. Here was my workout...

Snatches w/ 12kg 45R/45L (1 snatch every 4 sec for 6 min=15 reps/min)

Clean-Squat-Press Pyramid w/ 12kg 1-5 and then 5-1
(1 min break in between each set)

Burpees
5 burpees at the top of each min x 10 min

Again, had a great workout and felt awesome afterwards!

First Day of Spring Workout!

2008-03-21T09:06:00.003-04:00

Yesterday was the first day of spring. For most around the U.S. weather is great from now on, but for us here in good ol' Wisconsin....today we have snow! And we are suppose to get another 6-14 inches!!!! Again, ask me why we are moving to Texas?! HA!!

Well anyways, enough about the snow. Yesterday I went to our gym and had a terrific workout. Here is how it went...

Warm Up:
Usual O.H. squats w/ PVC pipe
Push Ups

Workout:
Snatches w/ 12kg 15rpm (so 1 snatch every 4 sec) 40 R/21L. Not as good as I had hoped, but my grip just lost it on my Left hand.

5 set of 1hand swings w/ 12kg to max (extra set on my L hand which is my weaker hand)

50 burpees for time (7:02min)

I took minimal breaks not only in between sets of swings, but also in between different exercises. By the end I was ready to vomit but damn it felt good!

How I know I am losing Weight

2008-03-17T11:40:00.002-04:00

So yes, the scale will say I lost weight. Or the mirror. Or the way my clothes fit. But the absolute way I know I am losing weight is when my scrubs don't fit anymore. They have never been tight by any means, infact they are always a little lose. But the other night I was working and a CODE 4 was called (patient in trouble) and I had to run to the patient and well, my scrub pants almost fell to my ankles. I actually had to run and hold my pants up. Now, I am not saying I was happy about the patient being in trouble. In fact I didn't even think about my pants until after everything was said and done, but I am saying it is the little things like having your pants almost fall off that makes you realize you are losing weight. So when you are trying to lose weight, whether it be 5 or 50 pounds, don't just go by the scale. Hard thing I know! But think about how you feel doing your day to day work and how it is changing because of the weight loss.

Monday, March 17th (HAPPY ST.PADDY's DAY!)

2008-03-17T11:35:00.002-04:00

Workout this morning went well. Could have gone better. For some reason I just don't have the UMPH for morning workouts with KB's. I think it might be a little mental too. Here is what I did..

Warm up: 10 OH squats w/ 6' PVC pipe
5 Push ups
1 Pull up
**Did 3 rounds of this**

Workout:
Snatches w/ 12kg 36 R/36L . 1 rep every 5 sec, 1 hand switch

Swings w/ 16kg
20 2hand swings
1hand swings 10R/10L
10 Transfers
**Did this 10 rounds w/ 1 min break inbetween.

Again, not a bad workout, but I wanted to do more with the snatches.

80 Snatches

2008-03-10T18:05:00.002-05:00

Today I hit 80 snatches w/ the 12kg with 1 hand switch. 40 Right, 40 Left. Pretty happy! My grip was wrecked by then. I could barely open my hand, but the fact that I got to 80 makes it all worth it. This is how my workout went...

Snatches w/ 12kg 80 (40R, 40L)

Clean and Jerk ladders w/ 16kg 11 sets up to 3

Cool down of 1-legged step-ups to work on my pistols.

Now I am going down stairs to really stretch and get my hamstrings loose. My hamstrings are a major problem with me doing pistols.

Saturday, March 8th

2008-03-08T21:14:00.002-05:00

Had a short but sweet workout today. Here is what I did...

Warm up: 3 sets of 10 Snatches w/ 12kg each hand

Snatches w/ 16kg max R=15 L=8
**Not very happy with those numbers. My grip just wouldn't keep up.
Swings w/ 16kg (to work on my grip)
*First set: 1hand swings 10 R on top of every 30 sec, and 10L on top of every 30sec x 10 rounds
*Second set: 10 2hand swings on top of every 30 sec x 10 rounds

1-legged step-ups onto a 20" high ladder to work on my strength in my hamstrings for my pistols.

Thursday, March 6

2008-03-06T10:46:00.002-05:00

BJ put me through a great workout this morning. I actually don't do as well in the morning with workouts, but today was good. Here is what I did.

Warm up:
Snatches w/ 12kg 4 sets of 10

Clean and Jerks ladders w/ 16kg 10 sets up to 3
Swings w/ 24kg 10 2handed swings at the top of every min x 20min

Doesn't look like much, but it was hard.

Weight loss is going well still. I am down another pound, and actually I think I am down more, but "monthly issues" are getting in the way. Ah it is GREAT being a woman!

Till next time...

1 more down!

2008-03-01T08:49:00.003-05:00

Phew! Busy week. But I will say my workouts have been great and my food has been really dialed in. And because of all of that I lost another pound! So far that makes 4 pounds in 2.5 weeks. Not bad. I will be getting more of my workouts on here, but they are basically repetitive so if you look back at any of this past 2 weeks that is basically what I am doing. Snatches, swings, press ladders, pull ups, and practicing my pistols.

Till next time...

Sunday, Feb 24

2008-02-25T09:07:00.002-05:00

This past week was not a good one. Not necessarily with my workouts or food, but with the rest of my life. On Wednesday night I think I either got food poisoning or a really bad stomach bug because I was up all night...in the bathroom. Poor BJ was kept up all night too because of me. So Thursday was shot for working out and even eating. Felt better on Friday, but still not really able to eat until dinner and even then, didn't feel very good.

But now I am better and I had an AWESOME workout Sunday night. Even after working 12hours! Here is what I did...

Warm up: 3 sets of squats, push ups and pull ups

Snatch w/ 12kg for 6min 12rpm only switching hands once! 72 reps/arm
Clean and Jerks w/ 16kg 5 ladders up to 3 (1min break inbetween each ladder)
1hand swings w/ 12kg 3sets of max on each hand R=50,45,40 L=40,40,30
**My L hand is so much weaker than my R, and I can totally feel it is my grip.

All in all I feel I had a great workout. Very happy with my results.

Food is going very well.

And I just want to say I lost another 2 pounds this past week!

Till next time...

Update

2008-02-20T15:05:00.002-05:00

Sorry about not posting for awhile. We have been so busy with work, training, training ourselves and getting our house ready to put on the market. As for my food and training regime...going well. I lost 2 pounds last week but I must admit I did slip up over the weekend. My cravings got the best of me. When I weighed myself the other morning I was up 1 pound. From my weakness? I don't know but I am telling myself YES! so it doesn't happen again.

Workouts are going well. In fact I did a 6 min snatch set with the 12kg and I only switched my hands once! 36/arm. I was pretty impressed with myself. And it was on a day that I felt I really had ZERO energy. Just goes to show your body knows more than you.

I will blog more about my workouts tonight.

Till then...

Fried Legs

2008-02-14T05:43:00.002-05:00

No I don't mean chicken, but my own! Last night's workout was great but I think I over did it with the pistol practice. Here is how it all went down...

Warm up:
Joint Mobility
3 rounds of Pistols, Push ups and Pull ups (5 each leg, 5 and 1)
**with the pistols I went down as far as I could and then back up**

Snatches w/ 12kg 6 min (snatch every 5 sec) R=42, L=30
Deadlift w/ 135lb 5x3
Press Ladders w/ 12kg 7 sets up to 3
1hand swings w/ 12kg 3 sets up to max

Cool Down:
Major stretching!!!!!!!!

Great workout. I think I will be soon moving up with the 16kg for my presses. The 12kg just felt too light. But then again that is my goal!

Monday, Feb 11

2008-02-11T20:49:00.000-05:00

Yesterday was a rest day, plus I worked 12hour shift so it was greatly needed. Today on the other hand was a great workout. Here is what I did...

Warm Up: Joint Mobility

Push Presses w/ 12kg for 6min. (I switched hands when needed) R=36, L=32
Deadlift w/ 135lb 2x5
Snatches w/ 16kg 3 on each arm at the top of every min x 10min (These felt great! I haven't really snatched the 16 in awhile and it felt very comfortable)
2hand-Swings w/ 16kg and Jump Rope (30 sec of each for 20min)

Everything felt really good and I felt really worked.

Other than that, my food is going well. I haven't had any cravings for sugar or "junk" food, but that doesn't mean they won't come!

Till next time...

Friday, Feb 8

2008-02-08T20:49:00.001-05:00

Had a good workout tonight, though I don't think I ate enough during the day b/c while I was doing the elipitcal I got a little dizzy and had to stop. Here is what I did before that...

Warm Up: Joint mobility

21-15-9
2hand swings w/ 24kg
Pull ups (kipping technique)
Squats
Push ups

For time: 9:12

Not bad.

Then I messed around with the 5lb Clubbells doing Mills, Swipes and Swings

Overall a good day.

Owning Up

2008-02-07T20:03:00.000-05:00

Ok this is my last post for today...I swear!

I have decided to post my goals for losing fat. I hate to say I want to lose weight, because I don't want to lose my muscle, so I am going to lose fat. Anyways, weight has always been an issue for me. I don't know what my heaviest was, but I can tell you when I was at my heaviest size 16 was tight on me. Well I am back at that stage where I have let myself put on some weight and I want to take it off. But I am putting this out on my blog because I want to own up to anything that goes on, good or bad, for the next 3 months with my weight lose.

Here are the stats..

Current weight (2/7 AM): 138lb (I don't know body fat % right now b/c that scale need new batteries)
Goal weight: 120-125lb I have been at this weight before, when I met BJ, and I looked good and strong. I am only 5'3" so 120-125lb is not too low.
Goal date: April 25, 2008. April RKC I just picked this date because I will have to weigh in and it is just a good goal date.

I know one of the biggest problems is my food and eating habits. Way to much to go into right now, but let's just say I can eat all day and still not be full. For the most part I am good with my eating and a lot of the crap I do eat is at work. I will be really tightening up my belt on this issue. No pun intended.

I will try to blog about my journey every day if not every other day. I will reach my goals and I hope to learn more about myself doing it.

It's Official!

2008-02-07T19:40:00.001-05:00

BJ and I will be going up to St.Paul, MN the last weekend in April to assist at the RKC. I am very excited and can't wait to learn so much more and meet new people!

Thursday, Feb 7

2008-02-07T19:35:00.001-05:00

I actually had a great workout today considering I worked a night shift last night and only took a 90min nap today. Here is what I did...

Joint Mobility for a warm up

Snatches w/ 12kg for 6 min
**did 1 snatch every 5 sec. 2 min on each arm then 1 min on each arm. I am trying to go longer without switching hands.

Circuit....
20-15-10-5-10-15-20
2Handed swings w/ 20kg
Russian Twists
Med Ball Thrusters
Tactical Lunges
Supermans

**This took me 20:06 min.

Then I walked on the tread for 30 min. I really wish I could get outside and walk, but yesterday it snowed 18-20 inches. God I hate Wisconsin winters!

Till next time...

Thursday, Jan 31st WOD

2008-01-31T21:23:00.000-05:00

Today's workout felt strong. I felt like I could have squatted more, pressed more, swung more, etc. Step in the right direction! Here is what I did today...

Warm up:
Joint Mobility
Mills w/ 5lb Club bell (just messing around)

Workout:
Squats 5x5
45,65,85,105,115

Swings w/ 24kg 6x5

Presses w/ 16kg 6x1
--I can only press the 16kg once on each arm. This is an exercise that I want to improve very badly!

Cool Down:
Lots of flexiblity!

Again, great workout. But today I found out BJ and I are probably going to Assist at the April RKC so I am really excited about that. I know it will be fun to see some new SrRKC's making their debut!

Till next time...

Workout with the Hubby

2008-01-28T20:53:00.000-05:00

WOW. I really let this blog get away from me. We have been so busy with fixing up the house that I really haven't had time. NO EXCUSES! Tonight BJ and I worked out together. I love doing that b/c it is more motivating working out with someone else. Here is what we did...

Warm Up:
Joint Mobility

Heavy Squats w/ working my way up to 3RM (rep max)
45, 65, 95, 105, 115, 125 (125 was my max. Ok but not great)

Press ladders w/ 12kg 5 ladders up to 3
Ring Row ladders 5 ladders up to 3
(I alternated these two)

2-handed swings w/ 24kg 5 sets of 5

Cool Down:
LOTS of flexibility

Great workout! I love doing squats.

Till next time...

Mini "Sissy Test"

2008-01-18T19:41:00.000-05:00

I decided to start over with the "Sissy Test" Brad Nelson put together due to the fact it is a brutal workout and I want to improve on my time. This time though I did the Mini version. I didn't want to take a step, well more like a jump, backwards but after working so many weird hours and my intense workout yesterday I don't want to over train and/or injure myself. I have also decided that I want to incorporate the "Sissy Test" once a week in my workouts. It is a great conditioning workout for me and I just really like it. Every week I will add 1 more "round" of Burpees and Swings. Although I think from now on I will use the 16kg for my swings. The 12kg was just too light. And we don't want to go light! Here is what I did today...

Warm Up:
5 sets of 5 Deck Squats (really need to work on my squatting strength for my pistols)

Mini "Sissy Test"
1-12 Burpees
12-1 2 handed KB Swings w/ 12kg
**13:48 for time**

Abs:
50 Reverse Crunches on an inclined bench
50 Inclined Sit ups

My legs are fried so I know it was a great workout.

Till tomorrow...

Feels Good to be Filthy!

2008-01-15T19:27:00.000-05:00

Thought that headline would get you attention!

Today I did CrossFit's WOD "The Filthy Fifty". I did this workout awhile ago, but today I felt better doing it. Here was the workout...

For time:
50 Box jump, 12 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 30 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

The whole workout took me 38:16.

I felt great after the workout and I am glad I decided to do this particular workout today.

Till next time...

Short but Sweet

2008-01-08T20:23:00.001-05:00

Tonight I really didn't have time to do a long workout. If you read BJ's blog you know that we don't have a bathroom due to remodeling and we have to go to my in-law's to take showers. Anyways, since I was short on time I decided to do the WOD on CrossFit's website. It went something like this...

5 Pull ups
10 Push ups
15 Squats
**As many rounds in 20 min.

I ended up doing 14 rounds. Pretty good, but I could do better. Always can do better.

I am really going to start working on my pull ups and my pistols because in 6 months I have to be able to do at least 1 of each at the Level II RKC. But that is for tomorrow...

Till then...

WOD Thursday, Jan 3rd

2008-01-04T09:05:00.000-05:00

Today was a great but rough workout. I decided to do the workout Brad Nelson made up and put on his blog of the burpees and swings. WOW! That is all I can say! Here it is...

1 Burpees/25 Swings
2 Burpees/24 Swings
3 Burpees/23 Swings....
I think you got the picture. I only got t0 15 burpees and 11 swings before I had to stop. It took me 28 min just to do that. It is a workout that I will do again because I loved it, but next time I am getting through the entire workout. I just want to say GREAT workout Brad and thanks for the beatdown!

Till next time....

Howdy Ya'll!

2007-12-30T18:53:00.001-05:00

Sorry had to do it since we just got back from Texas. I hope everyone's Christmas was great. I know ours was because it was warm! Like I said a couple of posts ago...I HATE SNOW! And Wisconsin got a lot of it while we were gone.

Our trip was really nice and relaxing. BJ and I did every workout outside because it was 50 degrees or higher every day and the sun was shining! Coming back was a different story. We came back on Friday 12/28 and Wisconsin decided to have a huge snowstorm that day. Our flight was originally going to take off at 10:35am but then got delayed until 12:05pm, ok not bad. We got off at 12:05 and then 30 min before we were suppose to land the captain said the Milwaukee airport was closed because of the snow and we had to go to Des Moines, IA until it reopened. So we sat on the Des Moines airport on the plane for about 90min. We finally got home in our driveway around 7:30pm. But what can you do!?!

Here is my workout for today. It is tougher than it looks!

Warm up of...
*Deck squats
*Pistols (just going down right now, need to learn to get back up!)
*Push-ups

WOD...
5 rounds for time
*50 Deadlift High Pulls w/ 30#
*50 Squats
*30 Back extensions
All 5 rounds took me 30:20 min. Not bad for time, but the workout kicked my butt!

12/18 Tuesday, Another Great Workout

2007-12-18T20:00:00.001-05:00

I had another great workout today. It feels great when you are on a streak of great workouts. Let's just hope they don't come to an end soon. Here is what I did today...(the workout is from CrossFit Philly's blog)

3 Pull-ups
5 Presses w/ 12kg on each side
5 Deadlifts w/ 135lbs
10 Weighted (10lb) Sit-ups

Did this for 10 rounds. I timed myself just for shits & giggles and it took me 32 min. The workout doesn't seem like much on paper but it was hard. I tried to take as little breaks as I could in between rounds and I really got myself going.

This Friday BJ and I are going down to Texas for x-mas. It is going to be 70 when we get there! I don't think I am coming back!

Till next time...

Great Sunday workout

2007-12-16T18:37:00.000-05:00

Over the past couple of days I have been feeling really good about my workouts and the effort I have been putting into them. I was at a lull for awhile and to be honest just didn't feel like doing anything. I still worked out, just didn't have the heart in it. Today went something like this...

5 Burpees
10 Snatches w/ 12kg (5R/5L)
15 Mountain climbers
20 2handed swings w/ 12kg

At the top of every 2 min I would start and then when I was finished with the 20 2handed swings I would rest for however long I had until the 2 min was up, then I would start right back with the burpees. I did this for 20 min and I used my handy-dandy Gymboss. For those of you who do interval work I HIGHLY recommend it. Anyways, this kicked my butt some good. I felt I really worked and had a tough conditioning workout. I really feel like my conditioning is improving and my strength is going through the roof!

Tomorrow is a rest day for me. Mainly because I am working 24 hours straight. Don't ask, but then Tuesday I will be ready and roaring to go...I hope!

Happy Monday!

Monday, Dec 10th Workout

2007-12-10T18:45:00.000-05:00

I didn't take last week off, I just never posted my workouts. My excuse...I worked...A LOT! Here is what I did today...

Warm up:
Practiced my pistols (basically just going down)

OH Squats with broom x15
Push-ups x3
Pull-ups (kipping) x5
**I did this for 3 rounds. I am really feeling strong with my push-ups which is nice since I have not had much strength in that area.

Workout:
Push Jerks w/ barbell 3x5
55, 65, 70, 75, 75
**Not a great strength for me. Something I am really going to work on.

Then I did...
Snatches w/ 12kg
1 snatch every 6 sec on R for 1:36 min then L side for 1:36 min
2 min break
1 snatch every 6 sec on R for 2:00min then L sides for 2:00min

Then I walked on the treadmill for 30 min. I wish it was warm outside!

Till next time...

12/3/07--Monday's WOD

2007-12-03T18:53:00.000-05:00

Another great workout in the books. Here is what I did...

Warm up:
OH Squats w/ a wood pole just to loosen/stretch things out

WOD:
Run 800m
50 Sit ups
50 Back extensions

3 rounds for time.

It took me 28 min. I did my running on the treadmill do to the fact that not only did it snow this past weekend (Look at my pictures from a few days ago) but it froze over night so everything is ice now. I didn't feel like ending up in the hospital tonight.

Then I walked on the treadmill for another 30 min.

Total workout time: 58min

Not bad.

Sunday's Workout...

2007-12-02T18:42:00.000-05:00

I have been feeling better since Friday. It is so weird when something so small like your thyroid can play such a big impact on your life. Here is what I did today...

Warm up:
5 Over head squats with wooden pole (just to warm/loosen things up)
3 Push-ups
**I alternated these 2 for 3 sets

WORKOUT:

5 min of Double unders w/ the jump rope
5 min of Clean and Push Jerk w/ 45lb bar
3 min of Double unders w/ jump rope
3 min of Clean and Push Jerk w/ 45lb bar
1 min of Double unders w/ jump rope
1 min of Clean and Push Jerk w/ 45lb bar
(double unders are when you get the rope under you 2 times w/ 1 jump)

Abs: 5 sets of 15 of crunches w/ Abmat

Great workout. Again it was a WOD from Cross fit and I am really enjoying the switching up of all the exercises.

Wisconsin Weather

2007-12-02T18:32:00.001-05:00

This is the reason why when people ask why we want to move to Texas!

Yesterday it snowed for 2-3 hours then it sleeted for another 2-3 hours. We got about 6 inches of snow and ice. I HATE SNOW!!!!!!!! I HATE THE COLD!!!!!!!! If I never saw this white Devil again I would be a happy lady!

I'm Still Here

2007-11-30T20:47:00.000-05:00

I think for my New Year's Resolution I am going to make a point to blog at least 3 times a week. I think my problem is I get so caught up in reading everyone else's blogs I don't have time for mine. So here is what has been happening for the past couple of weeks....

Training has been going well. Not great but well. More on that later.

Had a great Thanksgiving, I hope everyone else did too!

Getting ready for the next bunch of holidays. We are going to Texas for Christmas to spend the holiday with my mom, brother and some other family and we can't wait! Today it was about 20-30 degrees here in Wisconsin and the wind is whipping threw! If I never saw snow again I would be happy! That is one of the reasons why BJ and I are planning on moving there.

As for my training, I have been doing a lot of Cross-fit workouts with BJ. I love how different the workouts are and how they not only incorporate Olympic lifts, but bodyweight exercises and Kettlebells. Like I have said plenty of times, I GET BORED VERY EASILY! Everyday is something new.

Today though I took it easy and just did some time on the Eliptical. I am not a "cardio bunny" by any means, in fact when I have to do any sort of cardio I prefer to do it outside, but like I said before...20-30 degrees! Over the past 3 weeks I have been dealing with some health issues that have been dragging me down slowly but surely. I have mentioned it before that I have hypothyroidism. For those of you who don't know what it entails, well you feel like you have been hit by a truck and can't get up. I am so extremely tired all the time, I have mental fog, I can gain weight very fast, and as weird as it sounds I start bruising all over. Basically I feel like shit! Excuse my language. I am on medication, although I don't believe the dosage is working and I am looking into different areas ( I hate taking medication! Funny how I work in a hospital). The reason why I am writing about my hypothyroidism is because millions of men and women in the United States suffer from this disease and either don't know they have it or don't question their doctor when their doctor tells them their blood tests are "normal". I have even had a doctor tell me it was "All in my head"! Unfortunately I am still researching for good internet sites with good info so I cannot post any here, but if you know of any, please feel free to email me or post them in the comment sections.

Thank you for listening (reading) my little rant, but when I feel this way I know I want help and I know there are others out there too!

I Puked!

2007-11-18T14:54:00.000-05:00

Sorry for the bluntness of my post, but that is what happened today after my workout. Today BJ and I decided to mix it up a bit and did this...

50 Box jumps
50 Jumping Pull ups
50 KB swings (w/ 16kg)
50 Walking Lunges
50 Push Presses (w/ 45lb bar)
50 Knee to elbow (pull up position and curl knees to elbows)
50 Back extensions
50 Thrusters w/ med ball
50 Burpees
100 Rope Jumps

Then I went up stairs to my bathroom, and well you know the rest. I have not gotten sick from a workout in a long time. In fact the last time was when I first met BJ and he put my through a tough workout and I tried to look cool and then got sick.

The one thing I noticed about this workout is no matter how "fit" (I hate that word) anyone is, when you mix it up, it kicks ya in the ass!

I LOVE IT!

Very Frustrating Week-But there is a silver lining!

2007-11-08T19:00:00.000-05:00

It all started out on Monday morning when I had to wake up and get dressed to workout at 5AM! Why you may ask...well because I had to be at work by 8am and wouldn't get done until 11pm that night. My workout went well. In fact better than I had thought. But the next 3 days, not so well. Monday-Wednesday I worked from 8am-11pm. My goal was to workout every morning before work but after running around the hospital for 15 hours, a girl gets tired. So I decided to take off Tuesday and Wednesday. I hated it believe me but it was my decision and no one forced my to hit snooze. Then today I worked from 8am-12 noon. Not bad until I worked out. How can I put it...MY WORKOUT SUCKED!!!!!!! Music was great, actually had energy, but I was doing my Max VO2 and my calluses started ripping. So I only got in 10 sets. My plan was at least 20 maybe more. Being so frustrated I went over, grabbed a 24kg and started doing 2-handed swings 15sec on/15 off 10 sets to make up for the snatches I couldn't do.

After all of this, what is the silver lining you may ask? Well, after I finished my 10 sets of 2-handed swings, did some stretching and mobility, I realized this week isn't so bad. I learned 2.5 years ago, after losing my dad, there are more important things to worry about. More important issues to attend to first. These past couple of days I saw two different families lose a loved one and it broke my heart. After working in a hospital for awhile you get good at pushing emotions down because it is your job, but I couldn't this week. So yes I am upset I missed my two workouts (my fault) and yes very frustrating when a workout doesn't go well (happens to everyone) but I woke up today with my husband taking up 1/2 of the bed and my dog Riley taking up the other half...

As Tracy Rif would say (if I may quote) "Today is a good day"

Sorry if I got a little deep, but I want everyone to realize that through training everyone is going to fall or hit a bump in the road, but it is not the end of the road.

Thursday & Friday's Workouts

2007-11-03T10:00:00.000-05:00

This week I started my new workout plan to fit my new goals. It has been great. It is always fun to start something new. Here is what I did yesterday and this morning...

Thursday...

Max VO2 w/ 12kg
15 sec on/15sec off of 7R and 7L
20 sets
(These are so much harder than they look on paper! I LOVE IT!)

Mobility with my squatting technique. Working on keeping my knees tracking and getting my butt to the floor.

Friday...

Light day (I messed up this week, it should have been my Medium strength day)

Press ladder from ETK w/ 12kg
alternating with Ring pull-ups w/ assistance

Pistols w/ assitance x 4 on each leg

Push-ups 3 sets of 2

Overall a good week. Tomorrow I am just going to really work on my mobility and flexability.

Till next time..

My New Program/New Goals!

2007-11-02T05:24:00.000-05:00

I have been meaning to write about my new program for the past 5 days, but work and other obligations have gotten in the way. Now that I don't have to worry about making weight to do the snatch test or any other obligations I am going to start working towards my new goal which is training for the RKC Level 2 in June of 2008. For level 2 you must be able to do a pull-up, a pistol (1-legged squat), a windmill, and I believe a bent press. The windmill and bent press will be quite easy since I know how to do them, but the pull-up and pistol are my two moves I will have to work on quite a bit. But it is a challenge that I am excited to take on!

Of course fat loss is still a goal of mine, but I am going to have it be a "side-effect" of my training. Every time I try to really hunker down and lose fat, I get so obsessed...I don't lose or I gain. Horrible I know, but true. Here are some of the exercises I will be doing to help me reach my goals...

Deadlifts
Negative pull-ups/Pull-ups w/ a rubber band/Ring pull-ups w/ knees bent
Pistols w/ KB (counter balance)/Pistols in a doorway/Pistols off and sitting on a box
Pressing (I will be doing the Enter the Kettlebell protocol to increase my pressing)
Pushups (Just a little goal of mine to increase my push-ups)
Snatches (I will be incorporating the Max VO2 inspired by Tracy...I got to catch up!! :)

I will be doing 3 days of strength and 2 days of Max VO2. Then 1 full workout of flexibility and mobility, and then taking 1 day off for sanity.

I will be posting at least 3 times a week how everything is going and hopfully get some pictures up!

Till later...

Train Hard...Train Like A Girl!!!!!!

Just Goofing around

2007-10-25T10:09:00.000-04:00

After being at the RKC all weekend I got the urge to try a lot of the exercises that I haven't done in a long time. So this week I am dedicating all of my workouts to just goofing around and working on some lifts. This is what I did today...

TGU w/ 12kg 1R/1L x 3

Transfers w/ 12kg 30sec on/30 sec off for 10 min

2hand swing/swing-goblet squat w/ 12kg 30sec on/30sec off for 10 min

Messed around with the Bottom's Up cleans and presses. Remembering to use what I learned about tension from Jeff O'Connor's lecture (which was great by the way!)

It felt good to do all of these and go back to the basics.

Till next time...

Oct 2007 RKC

2007-10-24T08:17:00.000-04:00

Yet again the RKC weekend has raised the bar on information and just plain fun! This past weekend BJ and I went up to St.Paul to assist at the RKC. This was my first time assisting since becoming a RKC in April. It was BJ's second. We drove up there on Thursday morning, got to the hotel and chilled for about 2 hours until 4pm. At 4pm we went to the rec center where the certification takes place to help with the kettlebells and arranging products. Then that night there was the Meet n' Greet. I got to see some people who I had the pleasure meeting in April and of course got to meet some new faces too. I found out I would be working with Kenneth Jay (Senior RKC) who was my Senior in April. Very cool. Along with Kenneth, Bob Bodai (spelling?) also assisting in our group.

Also, Tracy came up to visit from California and came to the Meet n' Greet. It was great to talk to her and let her know her blog not only helps me but helps a lot of my clients. Thanks Tracy!

Friday, Saturday and Sunday all great days. I learned so much and I met so many wonderful people. Our group was great. You could tell they all had a passion for learning and for Kettelbells. But I must say that the COOLEST part of the whole weekend was Saturday night. Saturday night is when everyone goes out to dinner at a great restaurant and you sit, eat, talk, etc. But this time was exceptionally cool. This time BJ and I got to eat dinner with Pavel "The Evil Russian" himself, Brett Jones (very cool guy) and Jeff O'Connor. All three are so nice and all I could do is sit there and soak up the information.

I want to thank everyone who attended the Oct 2007 RKC because you made it a great one! I can't wait until we get to assist next year!

Off to the RKC...Well tomorrow anyways

2007-10-17T08:40:00.000-04:00

Sorry I have not posted in so long. I have been extrememly busy with work (3 different jobs), training, and training for myself. Enough to make a person want to sleep for a week! Well tomorrow BJ and I are off to St.Paul, MN to the RKC this weekend. I am very excited for this will be the first time I get to be an assistant instructor since my RKC in April. I am very interested in how everything works and how much more I am going to learn. It is so great to have everyone come together and share ideas of how they train or how they teach or how they whatever!

When I come back I will start working on my goals for next June which is the RKC 2. With the RKC level 2 you must be able to do a pull-up and a pistol (1-legged squat). Both of which I need serious work on. As for my training right now, I am doing great. I am slowly but surely losing the fat I want to and reaching my goals.

That is all right now, I will let everyone know my experience at the RKC as an assistant instructor next week! Have a great weekend!!!! I know I will!

Back to the Basics

2007-10-05T20:12:00.000-04:00

I really have been meaning to blog this week, I have just been so busy with work and I am finally getting over a cold I have had. This is what my week has looked like so far....

Tuesday: Walked on the treadmill for 45 min. I wanted to make this a very light day, plus I was not feeling so well. I am assisting at the RKC in 2 weeks so I don't want to be sick.

Wednesday: Nothing. Yeah it is a bit dissapointing. Again, I was feeling really terrible still and I had to not only work but I had to go do a little interview for a new job. I was out the door by 10:00 am and did not get home from work until 11pm. But don't worry, it was a busy night at the hospital so I got my workout there. Also, I took the stairs every chance I got.

Thursday: I felt sooooooooooo much better, not great, but better. It was suppose to be a day off from work, but I had so much going on it didn't feel like it. But I did get a GREAT workout in. Actually it was a swing workout that Tracy did awhile ago. Here it is...

40 transfers/1min rest
20 swing-transfers/1min rest
5/5,5/5,5/5,5/5 1 hand swing, transfer on the 5th swing/1min rest
5/5,5/5, 10 swing-transfers, 20 transfers/1min rest
20 transfers, 10 swing-transfers, 5/5,5/5/1 min rest

I did it all with the 12kg, and did 4 rounds. It took me 45 min to do the whole workout. I really love this workout in particular. It keeps you going and it really works you. Got to give props to Tracy and that imaginative mind of hers when it comes to workouts!!! Also you got to love the workout and feel good about it when you are working out to The BeeGees Greatest Hits CD! Yes I may have been born after most of the songs came out, but THEY ROCK!

Friday: Today was another busy day at work, but I am feeling so much better and my cold is basically gone. So today I went on my eliptical for 30 min at a pretty good intensity. I am not one for "cardio" anymore, but I want to switch things up sometimes. Plus I am reading a good book so I was able to read and workout at the same time.

Tomorrow it is back to the KB. I will be testing my snatches with the 12kg and then do another workout with swings. I think tomorrow I am going to do a workout with multiple bells of different sizes...hmmmm...we will see!

Till tomorrow...

Down 3lbs!

2007-10-01T11:47:00.000-04:00

I took the weekend off from working out this past weekend. I just didn't have it in me. I probably would have if I would have started, but I couldn't get myself going. This morning's workout was great. Here is what I did...

Snatch w/ 12kg 5 min X 2

2-hand swing w/ 16kg
Burpees
(alternating these. 30sec for each for 5 min)

Clean-Squat-Press w/ 12kg
Slamball w/ 8lb
(alternating these. 30sec for each for 5 min)

I did this exact workout last week but it is such an intense workout and I felt so great after I had to do it again.

So this past week I lost 3lbs which I am very happy about. I know 1-2lbs of that is water, but I am ok with that. I really have been putting my all in my workouts and eating clean so I am glad it is paying off.

Till next time...

Tuesday and Wednesday's Workouts

2007-09-26T20:14:00.000-04:00

Tuesday was a strength day for me. I worked on my Deadlift, Ring Rows and Dips off the bench. Then I did 45 min of the eliptical and some ab work. Nothing too exciting, but it got me working and got the job done.

Today (Wednesday) was different. First, yesterday I worked out in our basement, which is fine but today I worked out outside. Today was a great fall-like day! It felt so good to workout outside. Here is what I did...

20 walking lunges
Double KB clean and presses w/ the 12kg x 5 reps
(I alternated these for 3 sets)

1hand swings w/ 16kg (5 sets of max swings on each arm)
25 BW Squats
(These were also alternated)

Dragged the 45lb sled around the yard for 10 min.

Walked on the treadmill for 45 min

I had a wide variety of exercises today, but they all felt great. My goal, as posted before, is to increase my conditioning and lose body fat. Today I feel very "tight" and thin, but when I stepped on the scale I was up 2 pounds from yesterday. It is crazy how that number can play with you. So I am just adding in some low intensity cardio at the end of all of my workouts. I like to walk anyways so it is not really working out for me. Tomorrow I have my rest day and I will be teaching a KB class.

Till next time...

Monday's workout

2007-09-25T08:49:00.001-04:00

I really did not feel like working out yesterday AT ALL! I worked at the hospital, and I was busy but not overworked. When I came home I was trying to think of all the excuses I could to not workout, and you know what? I couldn't come up with ANY! So I figured that was a sign! Here is what I did..

Snatches w/ 12kg for 5 min X2

2handed swings w/ 16kg
Burpees
(I did these 30 sec each, alternating for 5 min)

Clean-Squat-Press w/ 12kg
Slam ball 8lb
(I did these 30 sec each, alternating for 5 min)

I AM SO GLAD I WORKED OUT!!!!!!!!!!! I felt so good after. The total time of my workout was 20 min, but it was a hard 20 min

Check out my other blog... http://koribliffert.blogspot.com/ I wrote an inspiring blog about procrastination.

Till next time..

Train Hard, Train Like A Girl!

Working Out with the Hubby

2007-09-22T19:38:00.000-04:00

I really need to post more. This week I just had a lot going on between work, the gym and training myself. This week went well with my workouts. I am concentrating on my snatch numbers and improving my conditioning. I am not going to worry too much about losing fat because I feel that will be a "side effect" of my training. I think sometimes I put too much emphasis on losing fat that it consumes me and I not only obsess about it but actually stress out about it.

I am down 2lbs this past week. Feeling good about it and really listening to my body of when I need to take a break and when I need to push myself. Today I worked out with BJ and it was so much fun. I don't get to workout with him too often. Sometimes our schedules are different and then sometimes I will actually workout in the class he is teaching. But today we did and it is so great to have someone doing the same workout with you and going through the same pain. Here is what we did...

20 min as many rounds as we could...
10 2hand swings w/ 16kg (32kg for BJ)
10 Burpees
10 Push ups (BJ did Hindu push ups)

I did 9 rounds and 1 extra set of swings.

I WAS SWEATING!!!!!!!!! Then we were going to do some sled dragging. BJ said no we won't do that...OH! THANK GOD!!! No he said "Let's do farmer's walks!" GOD HELP ME!!!!!!!! This is where having someone there with you helps.

So we did farmer's walks 3x for me with two 24kgs (down and back was 1. About 30yrds one way) BJ did 5x with two 32kgs.

WOW! Hard workout but felt great!

I JUST LOST 18LBS!!!!!!!!!!!!!!!!!!

2007-09-15T08:55:00.000-04:00

Ok, I didn't lose 18lbs, but a client of mine just emailed me this and I had to share it with everyone. This is a woman who I have been working with, who has recently lost 50 pounds in the past 6 months and I am happy to say I turned her on to Kettlebells. Her dedication to her workouts and her healthy eating is UNBELIEVABLE!!!!!!!!!!!!!!! She is the perfect client. Here is her email (she gave me permision to copy/paste). Excuse some of the...eh-hem...language, but I had to leave it in because that is who she is and I think it is helarious that she calls her Kettlebells "her bitches". Enjoy!...

I knew that would get your attention! Anyways, I did kind of lose 18lbs-here's how. You said to pull the KB around with my jump rope to get the "sled" workout. I started to do that and as I did a path or so I realized, damn this grass needs to be cut again. So, you got it, tied that bitch up to me and started to cut. And I cut, and I cut, and I cut. I cut for 2 fucking hours with that bitch dragging her ass behind me. You've seen my yard, you've seen my hills, let me tell ya, those hills are different when pulling that around! So, just in case you're looking for a new workout for yourself, and I know you've been getting into cutting grass lately! Feel free to tie one up. If you want the extreme version, come over here and cut my hills! I felt like a million bucks after taking that bitch off-that's where the 18lb loss came in! Right now I can't feel anything from the waist down!
Later,
Enjoy the great day 8-)

I want to say thank you to my client (I promised to leave her name out) for making me laugh and letting me share her experience with the world! Keep up the great work! And keep dragging those bitches!!!!!!!!!!!

The Next 4 Months

2007-09-09T18:00:00.000-04:00

For the past 2 months I have been training for the TSC. Concentrating a lot on my deadlifts and snatches with the 16kg KB. At the beginning of my training I said I really wanted to shed fat along with build my strength. I found out that for me, it doesn't work that way. I am not saying others can't, just not me. With the way I was eating, which was high protein, high fat, and very low carb Monday-Friday and then high carb refeeds on Saturday and Sunday was great for my strength. I build strength and muscle like crazy. And to be honest it feels great. I love that I can deadlift 210# or even more. But now it is time to shed the fat.

I am not going to tell you how much I want to lose or what weight I want to get down to for two reasons. One, I don't even know. I have a number in my head, but who nows what I will look like. I might be too small or I might need to do more. I don't know. And secondly, I am not ready to share with everyone just yet. I will soon, just not now.

As for my workout plan. It will consist of 2 days of strength and 3 days of conditioning. I am going to keep up with my deadlifts. I love doing those. Also, I am going to work more with my 16kg KB.

Food plan...I am keeping it simple. Over the past 2 months I have learned a lot about my body and how it reacts to different foods and food groups. I have learned that me and carbs don't like each other. I mean don't get me wrong, I LOVE CARBS! But my body doesn't react well with carbs. And when I say carbs I mean the simple carbohydrates. Not the carbs you get from veggies and fruit. When I eat carbs I get very tired and crabby and I feel so bloated all the time. So for now I am going to stick with my proteins, fats, and veggies/fruits. But don't be surprised if you hear that I had some sugar. I can only hold out for so long!

The next four months should be fun and exciting for me. I am hoping I learn a lot more about my body.

Till next time...

TSC Results

2007-09-08T18:15:00.000-04:00

What a great morning. Today was the TSC (Tacticle Strength Challenge) and not only did I have fun doing it, but I did 2 personal bests. Here is what I did...

Deadlift: 210# (Yeah and it actually felt light. I probably could have gone up more but you only get 3 pulls (attempts) so I didn't want to add too much and not be able to pull it. Next TSC I am shooting for 300).

Pull-ups: 0 (I have never really been able to do a pull up but something I am going to be working on)

KB Snatch w/ 16kg in 5 min: 77 (You have 5 min to do as many KB snatches as possible. You can switch hands as often as you like and put the bell down as much as you like).

So overall I am VERY proud of myself. I know I didn't pull the most or do the most snatches in the competition, but I am happy with the results. It was my first TSC so I have nothing to compare it to.

For the next 5 months I am going to be working towards different goals. I will post tomorrow what exactly those goals are and how I am going to achieve them. If anyone is interested in doing the next TSC, it will probably be in March of 2008.

Till next time...

200lbs BABY!!!!!!!!!!!!

2007-09-03T19:33:00.000-04:00

No that is not what I weighed this morning. Although I would not have been surprised with how bloated I am feeling today. 200lbs is what I pulled this afternoon for my max deadlift! I was/am very excited and BJ was so proud of me. I am going to try to do more for the TSC this weekend. But if not, I will still be happy with 200. Here is the rest of my workout today...

DL 125, 145, 175, 200 lbs (1 rep per poundage)
Squats #105 5x3
Snatches w/ 16kg Kettlebell 5 min x 2
2handed swings w/ 16kg 5 sets of 20
Abdomianl work
Stretching

I am really happy with today's workout. I feel I worked hard and kicked some major DL butt. Over the next couple of days BJ and I will be re-doing my workout plan...stay tuned!

Train Hard...Train Like A Girl!

No Motivation!

2007-08-30T11:28:00.000-04:00

This morning I could have sat around the entire time until it was time to get ready for work and leave at 11:45am. I seriously had NO MOTIVATION to do ANYTHING today but watch tv and play on the internet. But of course I sucked it up and did my workout. More on that later.

So why did I not have any motivation today? Well a couple of reasons...
1. I was tired!
**Yesterday I worked a double at the hospital (16hrs) from 6:30 am to 11pm. Takes a lot out of you.
**And secondly I am having issues with my thyroid again. Thank goodness I am seeing my MD next week.
2. I was plain lazy this morning. Doesn't happen very often, but today it did.

But as said above, I sucked it up and went downstairs and did my workout. Here is what I did...

DL #135 6x2
2handed swings w/ 12kg KB 30sec on/30sec off for 20 min

I had to combine my DL day and my conditioning day today due to the fact I couldn't workout yesterday because of me being at work for 16hrs. After I did the workout though I felt so good. I am glad that I didn't let me being tired and lazy bring me down.

For more on my motivation go to http://www.koribliffert.blogspot.com/. A lot of my clients have been asking me what motivates me and where do I get it. I decided to share it with all of you!

Till tomorrow!

Continuing to Learn

2007-08-27T17:54:00.000-04:00

I have found out so much in the past 4 weeks about my body and how it reacts to different types of food (protein, fat, and carbs) and how it reacts to different types of workouts. Some of you might be saying..."WELL DUH!", but this is a great breakthrough for me and I am happy I am having my ups and downs with my food and workouts so I can learn. As I wrote last week, I had a horrible couple of days with my food and I think I was coming down with something. All I know is I didn't feel right. I increased my calories and felt so much better.

My workouts are a different subject. My workouts are changing my body in great ways. One example is all the squats I am doing. Can I tell you my butt has never looked better! Ofcourse all of this I am doing is for the TSC (Tactical Strength Challenge) on Sept. 8th. After the TSC I will be changing up my workouts again to work on mostly shedding fat and less on building strength in one particular area. I must say though, I am truely missing my long workouts with the KB. I miss the swinging and snatching. But that is soon to come. Here is what I did today...

Deadlift 145# 5x5
Squat 100# 5x3
5 min Snatch w/ 16kg=total of 60
***I wanted to do this twice but my calluses felt like they were going to rip so I did want to take the chance.
Walk/Run intervals (1min each) for 16 min

Not a bad workout. I actually felt pretty strong considering I went up in weight with my deadlifts. Tomorrow is a conditioning day and I am going to work extra hard due to the fact that Wed and Thurs I work doubles both days at the hospital and really won't have time to train.

Till next time...

Too Low Calories=Bad things

2007-08-22T16:42:00.000-04:00

Ok so this very low calorie is NOT for me. At least not more than 1 day. Today I thought I was not going to make it at work. Everything just felt blah and like I was moving in slow motion. So much to the point where I feel like I am coming down with something. Yesterday I had a great workout. I did my fun 2-handed KB swing w/ the 12kg then ran around the block 5 times. That took 22 min. Then I pulled the sled around the yard for 5 min. I felt great! Worked up a great sweat, felt everything working and felt like I did something. But today I became aware that all of this working, sweating and very low calorie eating is not a good combination. Low calorie yes, but not as low as I have been going. One bad thing about me is that I like to test myself. I like to test how many swings I can do in X amount of min. How much I can deadlift. And how low I can take my calories before falling over. I think one reason why is because I need to know what feels right and what feels "wrong" so I can help my clients with their goals.

Today I am back to my deadlifts and squats and swings and presses. I can really feel my body changing and BJ notices it too. The scale has gone up but my "tight" jeans are actually loose on me now. It is actually really cool!

Well another day and another lesson learned!

Till next time...

Great workout today!

2007-08-20T19:30:00.000-04:00

After working a double yesterday I was a little leary about how my workout would be today. Boy was I wrong! I had an awesome workout! Everything just clicked and flowed the way it should. I just hope the rest of the week goes this well. Here is what I did...

Deadlift #135 6x2
Squat #100 5x3
5 min Snatch w/ 16kg (I did this 2x. I did the first 5 min, took a 2 min break and then did the next 5 min)
Total for both 5 min was 106 snatches. I had to stop with 30 sec left in the second 5 min b/c I felt one of my calluses tearing.
Walked on treadmill for 45min

So this was my typical workout that I have been doing, nothing new, nothing spectacular, but it felt great! Also, I had some awesome music playing. I love working out to the band Dope. We saw them in concert a couple of weeks ago and they were fantastic.

Food is going well too. I "carbed-up" or did my "re-feed" over the weekend. I didn't go overboard and tried to stay as clean as possible. Still have to work on that. Today I am doing very low calorie due to all of my calories during the weekend. I seem to be perfectly fine. I am not going to go very low calorie all week because of what happened a couple of weeks ago, but today and tomorrow I will be low, then on Wednesday bump them up a bit. This is sort of an experiment for me so we will see.

Have a great day!

Train Hard...Train Like A Girl!!!!!!!

HOLY COW!!!!!!!!!!!

2007-08-14T19:23:00.001-04:00

Ok so I did my running intervals like I wanted to. 13 to be exact. I jogged for 45 sec and then sprinted for 15sec. Felt good. Then we I came back I saw BJ had the sled out and was pulling it around the yard. I thought to myself..."Hmmm...why not?!" So when BJ was done I took the sled from him, wrapped the belt around my waist and away I went. At first I was just going to go back and forth in the yard for around 5 min. BJ had other ideas in mind! After a couple of drags back and forth BJ motioned for me to go around the house...I did. Then he motioned for me to bear crawl the length of the yard twice...I did. All I can say is HOLY COW! Actually I could say holy something else, but I will refrain. I had sweat just pouring off of me. I swear our neighbors must think we are crazy. The entire sled dragging took 7:45 min, but it seemed like an eternity. When I was done I told BJ we should have taped it, he said: "Tomorrow". Oh boy!

That is what Training Like A Girl is all about!

Feeling Stronger

2007-08-14T17:33:00.000-04:00

I don't know if it is the way I am eating or the way I am training or both, but I am feeling so strong with my workouts. Over the weekend I did not workout part of it do to time on Saturday and the other part due to Ozzfest on Sunday. Which by the way was a great show! So yesterday I was ready to get my workout moving. Here is what I did...

Deadlift: 136# 6x4
Squat: 95# 5x3 (I got as low as I could with these)
Snatch w/ 16kg 10x4 (R,L)
Walk on treadmill for 45 min

The workout was challenging, but I felt so strong and I knew I could do it. It is a very powerful thing when there is a very heavy weight in front of you and you either deadlift it, squat it, snatch it, whatever and it feels light. I do believe my workout was so great because of my carbing up during the weekend. I do need to eat a little more "clean" when it comes to my carb up weekends. I let myself get a little crazy and then BOOM! I am waaaaaaaaaaaaaaaay past crazy and going into obscene!

Today is a conditioning day. I think I am going to do some running intervals outside, if it doesn't rain. If it does, then I am going to do swings and jump rope. One of BJ's little concoctions.

Till next time...

I AM SO EXCITED!!!!!!!!!!

2007-08-10T08:46:00.000-04:00

Yesterday I found out that BJ and I will be Assisting at the RKC in October! This will be the first time I will be assisting since I was certified in April of this year. I was so excited I was telling everyone at work. This will be fun to see the "other side" of the RKC. When you are going through the weekend there is so much to do and so much to learn you don't always see everything. So that is my big news for the week!

Yesterday's training was a different story. A couple of weeks ago I decided to cut back on my calorie intake so I can lean out more. That went well. Then this week I decided to cut back even more...not so good. The amount and type of training that I am doing needs me to eat and have enough calories to just get through my day. Yesterday was a horrible day! Being so low cal for 4 days hit me big time and all I could do was the eliptical for 30 min. I had planned on doing more of a cardio/conditioning day, but I wanted it to be more challenging than just the elipitical. Again...lessoned learned! So starting today I am bumping up my calories just a bit to help me lose fat, but also keep my workouts strong. My feeling is, if my workouts are not strong, what is the point of doing them!?

This Sunday is Ozzfest! A bunch of us are going and we are going to have a blast! Have a great weekend!

Till next time...

Long Time....No Blog

2007-08-08T10:44:00.001-04:00

I apologize for not blogging last week. I was working a lot more than I usually do and with training myself and others, time just flew by. I am doing very well with my training and my food. Here is what I have done the past 2 days...

Monday:
Deadlift w/ 135lbs 6x2
Squat w/ 95lbs 5x3
KB snatch w/ 16kg 3R/3L w/ 1 min break x 10
Walked on treadmill for 30 min

Tuesday:
2handed swing w/ 16kg 20 reps
Run around the block (a little more than 1/4 mile)
I did this combo 6 times. This was hard b/c not only was it hot outside but the air was so thick from the humidity you could hardly breathe!

Today I am doing more w/ my deadlifts and squats. I can really see a difference in my body from the past few weeks of eating and training the way I have. Everything is getting tight and shapely...WONDERFUL!

Till next time...

Stronger Than I Thought

2007-07-30T18:38:00.000-04:00

Today's workout felt great. BJ and I put together a better strength program than what I had done these past couple of weeks. I needed more structure. Here is what I did today...

Deadlift: 5x3-- 111, 131, 141, 151,151 (lbs)
Push Press Ladders w/ 16kg KB--3 ladders of 3
Negative Pull ups--3 (start at the top of the pull up and let myself down slowly)
Curls w/ 15lb dumbell in each hand--3x5
Snatch w/ 16kg KB--5 sets to max--5/5, 5/4, 4/3, 3/3, 2/2

Walking on treadmill 45min

Abdominal work on the BOSU ball

Surprisingly working with the 16kg KB was easier than I had thought. Not easy by any means...just easier. I can tell with the way I am eating too that my strength is going way up. A lot of protein and fat with very few carbs during the week and carbing up on the weekends. This past weekend was not a great workout weekend as for the fact that I worked the night shift on Friday into Saturday morning and I was too tired to really do anything Saturday. So Sunday I went for a 30 min run outside...very nice. I am not a huge runner, but I do enjoy it time to time. As I said above my food is going very well and I have decided to decrease my calories this week by just a little to see if the scale goes down. It is just weird, I really think I am putting on a lot of muscle and things are "tightening up" because even though the scale is going up, my clothes are more lose than last week. Even my work scrubs are starting to fall off when I have to run to codes! Not a good thing! We will see, I am just going to have to play around with it.

Tomorrow I will be doing my conditioning workout....

Till then!

My Messed Up Week

2007-07-27T13:53:00.000-04:00

I like my days and weeks to have some similarity when it comes to my schedule and workouts. This week was far from that! Along with being a Fitness Coach, I am also a Respiratory Therapist and work at Froedtert Hospital in Milwaukee. I do not have a set schedule because I am what they call "Pool". Pool means I work when I want to or when they need me. Some days I work day shift, some days I work PM shift (12:30pm to 11pm) and this week I have 2 days in which I am working night shift (10pm to 8am the next morning). This has messed me up big time! Not only has it messed up my sleeping pattern, but my eating pattern and my workout regimen. I have tried to do the best I can with my workouts and keep them as I normally would. This is what my past week has looked like...

Monday: Even though I had just finished a big weekend of bike riding, I didn't cut back on my workout today.
Strength:
Deadlift--got up to 141 for 5 sets of 3 reps
Kettlebell Press ladder--got up to a ladder of 4 with the 12kg
Snatches w/ 12kg--5 sets to almost max (had 1-2 left in me on each side)
Swing workout w/ 16kg--10 swings on the top of every min for 20 min

Tuesday: Kettlebell class taught by BJ
Lots of swings, presses, and cleans---LOVE IT! Did it all with the 16kg

Wednesday:
Front squats--started w/ 65lbs, 75lbs, 95lbs x 3 reps then did 1 rep of 105 lbs
Triple extension with 45 lb bar 5x5
Swing workout w/ 16kg--10 swings on the top of every min for 10 min
***Not as long of a workout today but very intense. BJ acutally put me through the workout and I loved it. He doesn't let me slack and lets me know when I am starting to!

Thursday: Kettlebell Class taught by BJ
Long circuit of swings, body weight calisthetics and active rest
Came home and walked on the treadmill for 30 min while I watched "The Office". LOVE THAT SHOW!

Friday: AM: 45min on elipitcal
PM: 45 min of Swinging w/ 12kg 1 min on/1min off
**I work the night shift again tonight, so I am getting in what I can.

All in all it has not been a bad week for my hours to be so messed up. My food has been doing well. After my HUGE carb up this past weekend, my body has adjusted to my high fat, high protein, low carb eating. This weekend again will be a high carb weekend. The scale has gone up 3 pounds, but the mirror shows something TOTALLY different. I am getting pretty lean and definition is really showing, so I don't know what to think. I really would like to see the scale go down. But again, with my messed up hours things hopefully will be different next week.

Till next time.!

150 miles...DONE!

2007-07-23T09:18:00.001-04:00

We are back! What a great weekend. We finished our 150 mile bike ride and feel great! We had terrific weather both days. Here is how our weekend went...

Saturday morning we started bright and early. We all (me, BJ and my brother Matt) woke up at 4:30am to some coffee and breakfast. It was so good to have carbs since I haven't eaten any in 9 days. We then packed up the cars and was on our way to MATC in Mequon. Once we got there we started to unpack and get our bikes ready. We dropped off our stuff (luggage/sleeping bags/etc.), got some more breakfast and was on our way! We started off slow, around 13 mph to warm up our legs a bit. Then after a couple of miles we picked it up to 15 mph. I don't think any of us could get in our rhythem...not a good sign when you have to ride for 75 miles. We hit the first two rest stops, took potty breaks, refilled our water bottles, and got some more food. Then we hit lunch. It was not a good idea to sit down because it was that harder to get up. By the time we got to lunch we had finished 50 miles and still we all had a hard time finding our rhythem. Poor Matt couldn't find a good groove to sit on his seat. Then after about 2 hours we finally finished! We had reached Manitowoc and got to the UW-Manitowoc campus! We were exausted! It took us 5.5 hours to complete the first 75 miles. Not bad for us not really finding a good groove. After we parked our bikes and took showers we got some dinner ( Mama Mia's!) and by 4:30pm we were out! We all took a 3.5 hour nap and then we all woke up at the same time. We decided to walk around a bit to shake out our legs and get something to drink. Then by 8:30pm we all went to sleep for the night! Saturday took a lot out of us, we were just praying Sunday would be better!

And it was. Sunday we had found our rhythem! We all woke up early again, got some breakfast, packed up our things and we were off! I don't know what it was but we were flying. We were averaging 17-18 mph. Actually I think it was everything we ate on Saturday. Every rest stop we made sure to have a half of bagel or something to just fuel us. You don't realize how much energy you are using. BJ and I had calculated it out and for 5 hours of biking at 14-15 mph we would burn 2700 calories for BJ and 2300 for me. That is not including just the calories you burn for maintanance. So as I was saying, we were flying and we finished yesterday's 75 miles in 4.5 hours! That is 1 hour faster than Saturday. We could not believe it! Especially since yesterday was actually the hard day. The second half of the ride is ALL hills. And not the nice going downhill, hills...no the "Oh my God my legs are going to fall off!" climbs.

So all in all we had a terrific weekend. I am so proud of Matt, he did so great yesterday and climbed thoughs hills like he was a pro. We are all doing it again next year, but we would like to put together a team. So if anyone is interested please let us know and we can all start training soon!

Till tomorrow...
Train Hard...Train Like A Girl!

This Weekend's 150 mile Bike Ride

2007-07-20T16:54:00.000-04:00

Well it is here! Tomorrow we start our 150 mile bike ride for the Leukemia and Lymphoma Society. We are almost all packed and ready to go. Tomorrow we will bike 75 miles Mequon to Manitowoc and then Sunday, Manitowoc to Sturgeon Bay. I am very excited and I will let all of you know how well it goes!

Till Monday!

Adding a little strength back in

2007-07-18T10:54:00.001-04:00

This week I decided to add some strength back into my workout regimen. I love to do strength, the only down fall is I LOVE TO LIFT HEAVY! I put on muscle very fast, so I really need to watch how much I do. I just get such a high when I can Deadlift or squat or bench or whatever heavy. It is a very powerful feeling. I am adding in strength slowly and letting my body get used to lifting again. Here is what I did....

Monday
After Bootcamp...
Deadlift: found my max at 111lbs. Pretty upset about that, I used to be able to pull a lot more.
Presses w/ 12kg ladder: 1,2,3 on each arm
Heavy swings w/ 16kg: 40,40,40,30,20

Overall not a bad strength day, but I wish it was better.

Wednesday:
Helped teach Bootcamp, did not participate
Front Squat: 55 lbs, 65lbs, 75lbs, 85lbs, 95lbs. 95lbs was my max. I did sets of 3 to find my max
Ring Rows (body weight): 3,3,3,3,3 After my 5th set I could do no more!
Heavy Swings w/ 16kg: 45,30,30,30,30

Again, not bad but I am used to going heavier. I have to get it in my head it is ok not to go heavy every time! This was all I did for my workout. I had a really busy day at the hospital yesterday and only got about 4 hours of sleep. I work again tonight and I am going to be really busy again. I don't want to wear myself out for this weekends 150mile bike ride.

Till next time...

Boot Camp Baby!

2007-07-16T09:02:00.000-04:00

Had a GREAT workout this morning! BJ and I started our Boot Camps this week and it was a great class. I participated while BJ taught and it was a very challenging class. We had 4 great ladies come and they all did very well. We did all of the exercises in a circuit fashion and for time. I won't go into details about the exercises....you will just have to come and see for yourself! But I will tell you we did a lot of body weight exercises.

Diet is going well. I hate to call it a "diet" because I am really trying to change the way I eat, not just eat this way for a couple of weeks and be done with it. I have a lot more energy than I thought I would and I am not having too many cravings. I am hoping to drop 2-3 pounds before the weekend. I plan on sticking with this way of eating for awhile.

Till next time....

So Far, So Good!

2007-07-15T17:49:00.001-04:00

My diet has been going very well so far. Today is day 4 of my leaning out phase and with my new way of eating. And to tell you the truth my energy is a lot higher than I thought it would be. I have been making sure to eat as much fiberous carbs and veggies as I can. I love spinach so I have been loading up on that food. Otherwise, just making sure I get enough healthy fats and protein, and ofcourse keeping my water up. This weekend has been pretty hot here so I have been trying to take in even more. I don't want another episode like a couple weeks ago when I was severly dehydrated and could not finish my workout.

Here is what I have done for my workout over the weekend...

Friday:
1.5 hour bike ride with BJ. Felt good and made me excited about our 150mile bike ride next weekend!

Saturday:
Rest day. Usually I take Sunday as my rest day, but we put up a new shed in our backyard yesterday that took all day. Plus being out in the sun all day really takes a lot out of you.

Sunday (today):
1 hour walk with BJ and Riley(dog)
2hand swings w/ 16kg 30sec on/30 sec off for 20 min
Abdominal work
A lighter day today, but that is what I had planned for Saturday so I figured that is what I would stick with.

So far, so good. I am feeling strong and have a lot of energy for my workouts. I work a lot this coming week so we will see how the diet goes. I am sure I will be fine, but it will be a true test!

Till next time....

Diet Part of my Leaning Out

2007-07-12T10:32:00.000-04:00

Yesterday I came to the conclusion that I am not the type of person who can say I am going to eat "clean" and then lose weight. I NEED A PLAN! (Right now BJ is giving me a big "Told you SO!" look). For maintaing my weight I can do that, but not for my goal of leaning out. So I put together my plan of eating very low carbohydrates during the week and then giving myself 1-2 days on the weekend to re-feed. It is quite extreme, but right now that is what I need.

For the next 9 days (starting today) I am going to basically be eating protein and green veggies. This is what is called the "Priming Phase". This normally should be around 2 weeks, but next weekend we have our big 150 mile bike ride, and I am going to need to eat some carbs. This should really help me reach my goals. Will I be crabby? YES! Will I be craving sugar? YES! Will it be worth it? HELL YES!!!!!

Here is what I did for my workout today...

Snatch workout w/ 12kg KB
10R/10L
1 min rest
Did this for 30 min. On my last set, I tore a bliste on my R hand. I think it is because I haven't really worked my snatches for a long time. I don't think it will affect my workouts for the next couple of days.

30 min of riding my bike inside. Easy spin, just to do extra work and get my butt used to the seat.

I work tonight so I am hoping I am really busy and run around a lot...makes the time go by quicker.

Till tomorrow...

Keep on Working!

2007-07-11T09:11:00.000-04:00

It is funny what happens when you start working towards a new goal(s)...it is all you can think about! My new goal is to lean out. Basically I want to drop some body fat. After the RKC in April I sort of "let myself go" and got a little soft. I think it was because I trained and worked so hard for the RKC, my brain kept telling me..."Ah, go ahead....EAT!" Yeah, that needs to stop. I think I was in the best shape of my life at the RKC. So now all I can think about is eating right and training. It gets a little frustrating, but I am motivated!

September 1st is my goal date. For myself I need a goal date or else I procratinate and things don't get done. I am not quite sure how much I want to lose, but I am thinking around 12 pounds. It may be too much, it may be just enough, I don't know. I will have to go by how I feel and look.

For the past couple of days all of my workouts are being done with the KB, of various sizes depending on the workout of the day. And most, if not all, have some kind of swing combo.

This is what I did yesterday. It is actually a workout Tracy Reifkind did awhile ago that looked like a nice workout...

40 2hand swings w/ 12kg KB---1 min rest
40 2hand swings w/ 16kg KB---1 min rest
10 2hand swing, 2hand swing/squat w/ 12kg KB---1 min rest
10 2hand swing, 2hand swing/squat w/ 16kg KB---1 min rest

Run 20 min to losen up the legs from all the swings and squating.

Monday's workout
Double 1hand swings w/ 8kg 30 sec on/30sec off X 20 min

I felt Monday's workout yesterday....felt good! I haven't worked with 2 KB in a long time and I think I am going to do it more now.

Till next time...
Train Hard....Train Like A Girl!

Last Chance to Donate

2007-07-05T16:37:00.000-04:00

As many of you know BJ and I participate in a charity bike tour, The Scenic Shore 150, that takes us from Mequon, WI all the way up to Sturgeon Bay, WI 150 miles away.

The two day tour serves to raise both money and awareness for Leukemia and Lymphoma.

While it doesn't look like we're going to hit our goal of $500 dollars, I know we can still raise more money before the deadline.

We have been taking donations through PayPal and it has worked great.

So, Please if you can, donate. Even if it's only $1, that could be the dollar the makes the difference.

If you can donate, our PayPal acct is bjbliffert@yahoo.com.

Thanks to all who have donated, and to all that will.

To find out more about the Scenic Shore 150 check out this link:
http://www.leukemia-lymphoma.org/all_page.adp?item_id=57271

'till next time
Kori

Goals taking another turn

2007-07-05T12:36:00.000-04:00

I have been thinking about what my goal(s) should be and how I want to achieve them. After many talks with BJ and figuring out what I want, I decided I want to lean out more. I had this goal before my RKC and got there, but then after the RKC I really didn't have any goals I was excited about, so I must admit, I let a couple of pounds come back on. Nothing too extreme, but I think it is time to really work at getting lean again.

The way I plan on reaching my goal is by using the KB and body weight exercises. So by doing A LOT of swings and A LOT of squats and push-ups, with a bunch of other exercises thrown in. Ofcourse I am going to have to really tighten up my diet and say no to a lot of good stuff at work. I eat pretty clean for the most part, but there is always room for improvement!

Here is what I have been doing the past couple of days...

Monday:
Snatch workout: I did the same snatch workout we did at the RKC that Will Williams, RKCII made up. I don't have the workout in front of me, but basically it was swing, high pull, snatch. Then swing, snatch, and then lastly snatch. All was done for time.
After that I took a 5 min break and then did some major swings....
8kg 30 sec
12kg 30sec
16kg 30sec
20kg 30sec
1 min rest

I did that for 7 rounds. I was only going to do 5, but I had more in me.

Tuesday:
BJ taught a Kettlebell class at our gym. It was very challenging. Too much to write down, but he combined swings, burpees, med ball slams and crunches in a way that was awesome!

Wednesday:
I worked from 6:30am-3pm, but came home and did some light swinging. I was pretty tired from working but I needed to do something. Here was my swing workout...

2-handed swings w/ 16kg: 15 swings at the top of every minute. Rest the remainder of the minute. I did this for 15 min.
Then I did 3 sets of 5 ring rows.

I am off to an ok start, but I am really going to start picking up the pace and making my workouts longer.

Till next time....

I learned my lesson...

2007-07-01T12:58:00.000-04:00

Today I learned my lesson on dehydration! The lesson I learned....it will kill your workout! I normally do not workout on Sundays (usually my day off) but I didn't workout on Friday because my body was just not going to move a Kettlebell. I think the combo of pushing myself two days before and then having a really tough day at work (hospital) I needed a break. So I just told myself I would do Friday's workout on Sunday. Well, not as easy as one would think. Saturday BJ, my brother, and I went for a 2 hour and 25 min bike ride (approx. 25 miles) to really start training for our big 150mile bike ride at the end of July. I drank a lot of Rehydrate and thought I drank enough water throughout the day yesterday...I was wrong. You don't realize how much water you lose biking because it evaporates so fast and you really don't sweat. So today's workout paid for it. I am actually really dissapointed in myself. One lesson I always emphasize to my clients is hydration. Well all I can do now is take this lesson and move on and make myself better for it.

Here is what I did today for my workout. Not very happy with it because I wanted to do more.

Clean-Press-Squat w/ 12kg Kettlebell 5R/5L alternating after each C-P-S
1 min rest
Did this 5 times. I was shooting for 10 sets...again couldn't

2-handed swings w/ 12kg Kettlebell 30 sec on/1 min off X 10 times

I had to stop after that, my form was suffering and it just didn't feel right.

Like I said, I learned my lesson and hopefully will hydrate myself a lot more come next weekend.

Till tomorrow...

300 Swings in 10 min

2007-06-27T22:24:00.001-04:00

Yesterday I decided to test how many swings I could do in 10 min. Tracy you got me in competition mode. But not with everyone else, just with myself and I thank you for that. Anyways I decided to test my swings. I used a 12kg and did 2-handed swings. In 10 min I did 300 swings. I don't know if that is good or bad. I have never tested my swings like that before so I don't have anything to compare it to. I have decided that once a month I am going to test my swings one day and then on another day test my snatches. Two moves that I love to work with and I want to become better at. Here is what I did for my full workout...

10 min Swing test with 12kg
100 swings w/ a 15 sec break
100 swings w/ a 15 sec break
20 swings w/ a 10 sec break
30 swings w/ a 15 sec break
20 swings w/ a 15 sec break
10 swings---timer went off

I know I can do better...just need to work on it.

Then I took a 5 min break and then finished my workout with 5 rounds of 1-handed swings 30R/30L with a 30 sec break. Then 5 rounds of 2-handed swings 1 min on 30 sec off.

Then if that wasn't enough (which I knew I wanted to do more) I rode my bike on my trainer for 25 min.

Overall I felt a really great workout.

Till tomorrow...

Love Those Intervals

2007-06-27T08:17:00.000-04:00

Yesterday I decided to take a day off from Kettlebells and go for a run. Then I thought, "I HATE TO RUN!". Well actually I am not one to just go and run for hours on end. So I decided to make the run interesting and throw a bunch of intervals in. Interval training is an awesome way to get A LOT of work done in a short amount of time. Same is with Kettlebells. Also, it makes the workout more interesting. Here is what I did...

5 min warm up run (5 out of 10 intensity)
30 sec of sprinting (9 out of 10 intensity) with a 90 sec rest of jogging (4 out of 10 intensity)
I did the sprinting 10x
5 min cool down jog
5 min cool down walk

Total time of workout 30 min

It felt great! It was really humid out yesterday so I sweated a lot more. I did all of the running around my neighborhood and for some reason all of the sprints worked out where I was sprinting up-hill. Oh well, just another perk ;)

I would recommend doing intervals with any cardiovascular exercise. For me just doing something over and over, such as running or an eliptical, for 45-120 min does nothing and is extremely boring. By incorporating intervals you are able to do a lot more work in a shorter time period and burn a heck of a lot more calories.

Till tomorrow....

Train Hard...Train Like A Girl!

Swings with Goblet Squats

2007-06-25T09:56:00.000-04:00

This weekend I wasn't really able to do a great workout. Saturday we had our Beginner Kettlebell Workshop, which was so AWESOME! We had 8 outstanding attendees! Then yesterday BJ, Erika (my sister-in-law) and I went down to Pleasant Prairie Outlets for some great shopping. We had a lot of fun. But this morning I was back at it and had a great workout. This is what I did...

2-handed Kettlebell Swing w/ 12kg alternating with the Goblet Squat 30 sec on/30 sec off
I did this for 20 min

Then I did 2-handed swings w/ 20kg 30 sec on/30 sec off
I did this for 10 min

This workout really got my heart rate up and got me sweating. That is so what I love about the Kettlebell, you can do simple exercises, such as the swing, and get a killer workout!

Till tomorrow....

Bear Crawl

2007-06-20T09:50:00.000-04:00

Yesterday was so beautiful outside I had to make sure I did my workout outside. So I decided to do the bear crawl. I remember when BJ got back from the RKC in April of 2006 he told me about the bear crawl and how it was the grad workout he did. When he was describing it, I personally thought it was nothing, that was until he made me do it! Talk about a lot of work! With the bear crawl you start at one end of a yard or field or whatever, and you start swing the Kettelbell for 30 sec or so. Then you put the one Kettlebell down next to another one and you get into a plank position. Next, you lift one Kettlebell and move it forward and drag yourself forward, then lift the other Kettlebell forward and drag yourself again. Do this for 30 sec or so, then start swinging and repeat until you have reached a specific time or destination. We did not do the bear crawl for the grad workout at my RKC. We did swings and see-saw presses, again doesn't sound hard...until you do it.

Here is what I did...

BEAR CRAWL

2-handed swing w/ 12kg 30sec
Bear crawl with 2 12kg Kettelbells 30 sec
I gave myself a 10sec rest inbetween each exercise. I did the bear crawl down the length of my backyard. The workout took me 13 min. Short, but intense. Then I went for a 15min run just to shake things out a bit. Overall I had a great workout and I worked hard, that is all that counts!

Till tomorrow...

Swings

2007-06-17T15:09:00.000-04:00

Yesterday all I felt like doing was swings so that is what I did. I sort of took Tracy's one swing workout and the swing workout we did at the RKC in April and put them together. Here is what I did...

Each 30 sec with 1 min rest after complete set. A set consisted of going through all the bells, a total of 2 min.

8kg swings
12kg swings
16kg swings
20kg swings

All were 2 handed swings. I did a total of 5 sets and then did 2 min of 1 arm swings with the 12kg. 30 sec on the R, 30 sec on the L, repeat for a total of 2 min again. Rest 1 min inbetween sets. I did 5 sets of these. It was fun to mix things up a bit. Afterward I went on my bike for 20 min to start conditioning my tush.

No workout for me today. After my workout yesterday I had to get ready for work. I was only suppose to work 2:30pm til 11pm, but they were short on the night shift so I stayed until 4 am. Sometimes I need to learn to say no! But it is ok, I did not have to work today.

Till tomorrow!

New "Spin" on my Training

2007-06-14T14:07:00.000-04:00

As I mentioned a couple of days ago, BJ and I are going to ride in the Scenic Shore 150 in 5 weeks. I need to start training NOW due to the fact I have not been on my bike in about 1 year. I had too many other things to train for such as the RKC. Now that that is over with I need to pick up my cycling a lot more. I know I will be able to finish and I will do fine, it is the sitting on the tiny bike seat 4-6 hours a day for two days. Talk about a sore butt! Here is what I did today. I worked out earlier today because we have to go over to my in-laws for a birthday dinner. I am letting myself give-in a little tonight.

Warm up: 3 sets of 10 KB Snatches with the 12kg
1-handed Swings with the 12kg Kettlebell 60, 50, 40, 30, 20, 10
I took a 30-45 sec rest in between each set. This was a nice, but intense set for me today.
Today is a lighter KB day.
On the bike (bike on trainer) for 15 min. I did just a nice spin to get my legs back into it and let my tush get use to the seat.
Last but not least, I did 20 min of intense flexibility and mobility. Another huge goal of mine is to get my hips more flexible.

The whole workout took me 55 min. It felt good to get back on the bike.

Till tomorrow!

Swings and Squats

2007-06-12T19:08:00.000-04:00

I decided to do my workout outside today because it was so beautiful and here in Wisconsin we don't get too many of those days. Today was a conditioning day for me. I love using the Kettlebell for conditioning. It is a great way to work up a sweat and almost throw up a lung (happened today) in minimal time! Here is what I did today...

2-handed Swings with 12kg Kettlebell 1 min on with 30 sec rest
2-handed Swing to a Goblet Squat 1 min on with 30 sec rest

I alternated these two exercises. The whole workout took me 30 min. It felt great! Simple but straight to the point.

Till next time...
Train Hard....Train Like A Girl!

Scenic Shore 150-Bike Ride

2007-06-12T08:57:00.000-04:00

It is that time of year again. The sun is bright and warm, the birds are chirping, and BJ and I are training for the Scenic Shore 150 Bike Ride. What is the Scenic Shore 150 you may ask? Well it is a bike ride that raises money for the Leukemia and Lymphoma society. It is a 150 mile bike ride done in 2 days along the Michigan Lake shore. It is truly one of the most gratifying (although the RKC ties it!), fun, and most beautiful things BJ and I do in the summer.

This year it is taking place July 21 & 22. And I am proud to say my little brother Matt (well he is 22 so not that little) is doing it with us this year! Anyways, we start off at MATC in Mequon on the morning of the 21st and bike 75 miles up to UW-Manitawoc. Stay over night at the campus in the classrooms. Then the next morning, sore as heck, we bike another 75 miles up to Sturgeon Bay. When we get there, there is a huge cookout party and the satisfaction that we did it!

So one of the reasons why I am blogging about this ride, besides now I have something new to train for, we need to raise money for the ride. Our goal is 250 dollars. Neither BJ or I know of anyone who has had or died from Leukemia and/or Lymphoma, and hope we never will, but believe that it an extremely worthy cause and hope you do to. Plus you will have the pleasure knowing that we are torturing ourselves that weekend! If you would like to donate even 1 dollar and you have a PayPal account you can send it to bjbliffert@yahoo.com. If you do not have an account with PayPal you can go here and set up a free account.

Last, but not least, we would like to invite anyone who also enjoys these types of challenges to come along with us for the ride. It is a weekend you will not forget and a weekend that will test your strengths!

Thank you to everyone in advance who donates, we appreciate it!

Just Brutal

2007-06-09T16:16:00.000-04:00

Ok here is today's workout. I wanted to sweat and I achieved it. BJ did this type of workout the other day and it looked like fun. I know I have a twisted idea of what fun is. So here it is...

2-handed swings w/ 12kg 1 min
Jump Rope 1 min

I did this non-stop for 20 min. I would swing for 1 min, then jump rope for 1 min. It was great! I am going to incorporate a lot more of this type of workout because I am trying to lose some weight. I love the way the Kettlebells just melt the fat off of you!

Till next,
Train hard...Train Like A Girl!

Working My Way Up

2007-06-07T18:02:00.000-04:00

Like I had previously posted, I have kept my training light due to some physical limitations. But now have been able to increase my intensity and total work in my workouts...and it feels GREAT! Here is what I did today...

AM: Mowed the lawn (ok so some of you might think that this is not very "workout" like, but considering I have never mowed the lawn before, I know I am such a girl, and it was about 80 some degrees outside...it was a little taxing)

PM: 2-handed swings with 8kg 10,9,8,7,6,5,4,3,2,1
BW Squats 1,2,3,4,5,6,7,8,9,10
I did that 4 times. I did this workout last week and I think I am going to keep it in almost every week. It is a great conditioning workout and I was able to do 4 rounds instead of only 3 like last week.

It is really killing me not to do more, but all in do time. Within the next couple of weeks I should be doing a lot more. Till then...

Train Hard...Train Like A Girl!

I'll be hurtin' tomorrow!

2007-06-04T18:43:00.000-04:00

Today's workout was more about building strength and working on technique than it was about "working out". Like I have blogged about in the past, I have a couple of main goals I am working towards. One of them is to be able to do a Pistol. A Pistol is a 1-legged squat all the way down to the floor and then back up. For some, it is an easy task...for me, not so much. Part of my problem is my lack of flexibility in my hips. That is another goal of mine, to gain more mobility in my hips to help fix not only my posture but my squatting. Here is what I did, it may not look like much, but believe me, I felt it!

A1: Squats w/ 15lb medicine ball 3x10
A2: 1-legged deadlift w/ two 15lb dumbells 3x6

B1: Step-ups onto box 3x6
B2: Pistols on box 3x3

C1: Dumbell curls w/ 10lb 3x10
C2: T-bar rows w/ 20lb 3x10

Walked on treadmill for 30 min.

Basically all lower body, but as said above, that is what I am concentrating on right now. Once I get my Pistol and my hips more mobil, it will all change.

Till next time, Train Hard...Train Like a Girl!

Turbulence Training

2007-06-04T12:15:00.001-04:00

Turbulence Training is an awesome and effective way to burn fat. I have used it on and off (depending on my goals at that particular moment) and have gotten GREAT results. There are many great features to Turbulence Training. One of them being you don't need hours a day to do the exercises. Infact, if you only have mere minutes, you can do only 1 set of each exercise and still get great benefits! The second great feature is you don't need to belong to a gym or have thousands of dollars of gym equipment at home. A couple of dumbells, a Stability ball, and a bench is really all you need. The third, and probably best feature, is the plan is all laid out for you. Sixteen weeks of workouts that take you from point A (wanting to lose fat) to point B (FAT GONE!).

I had a lot of fun with the workouts and I never got bored. That is a HUGE benefit for me. I get easily bored with workouts if they don't keep my attention...not here! I felt like I did workout for hours at the end of each workout, eventhough the longest it took me was 45 min.

So if you are not able to attend any of our Boot Camps and/or Kettlebell classes due to lack of time or funds, this is the program you should buy. You won't regret it!

Turbulence Training.com

What training like a girl looks like....

2007-06-02T18:55:00.000-04:00

This is our good friend Tracy for California. Tracy has lost over 125 pounds training with kettlebells.

This video is Tracy doing what is known in the Kettlebell world as the Secret Service Snatch Test, SSST for short. It's a ten minute test used to test not only how many Kettlebell snatches you can do in tens minutes, but it is also a huge test of mental strength and your will to keep driving when the going gets tough.

This is minute 8-9 of her ten minute set, you'll hear Mark (Rif) count off the reps as she completes them. Listen to the totals.

Oh yeah, she did 295 reps in the alloted ten minutes. No small feat.

So you ladies better get training, we're putting up leader board in the gym. Where will you rank?

More important, how much will you improve.....

Happy training everyone,
BJ (yeah......that's right a guy posted on Train Like a Girl, I'm not ashamed)

2007-06-01T08:54:00.000-04:00

BJ and I are hosting a Beginner Level Kettlebell Workshop on Saturday, June 23rd from 10am-3pm. If you are looking to...

1. Lose weight and tone up
2. Learn the hottest new way to train/workout
3. Improve your Kettlebell skills (if you have already been using them)
4. Just have fun learning something new

Then you MUST sign up for the workshop! We will be going through numerous exercises that can help you shed unwanted weight, tone up, and jump start your metabolism. Every exercise will be broken down to it's simplest steps for easy learning. We will also show how to vary each exercise so you can challenge yourself on your harder training days or make it easier for those "light" training days.

Don't wait to sign up! We are only taking the first 12 people! Please go to IMPACT Fitness and sign up!

Rainy Days

2007-05-31T19:32:00.000-04:00

I planned on doing my workout outside today, but it is raining and I didn't want to wait any longer. So I did my workout inside. It is so hard working out inside once it gets nice out and you have been bit by the Spring/Summer bug. Oh well...here is what I did today.

KB swings w/ 8kg 10,9,8,7,6,5,4,3,2,1
BW Squats 1,2,3,4,5,6,7,8,9,10

I did 10 swings then 1 squat and worked my way up/down. I did that 3 times. It doesn't seem hard at first and then half-way through the 2nd round it gets rough! That is what is so great about it. Simple, yet very challenging. I also did 32 min of intervals on the treadmill.

Over all not a bad workout. I am slowly increasing my intensity with all my workouts and I am happy with that.

Till tomorrow!

Killer Workout!

2007-05-29T21:34:00.000-04:00

Today was my conditioning day. I love to do conditioning because it usually kicks my butt. Today was no exception! Here is what I did...

AM: Eliptical 30 min of Intervals

PM: Ladders
KB swings 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
KB swings 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
KB swings 30 sec
Squats 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
Rest 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
KB swings 30 sec
Squats 30 sec
Step-Ups 30 sec
KB swings 30 sec

Now if that doesn't get your heart going...I don't know what will. The workout was a tough one, but that was the best part! I felt great afterward. Try it for yourself and let me know what you think! Till next time.

No Excuses Just Because it is a Holiday!

2007-05-26T20:56:00.001-04:00

So it is a holiday weekend, but that does not mean I can slack...and neither should you. So this is what I did today for my workout. It really was more like a test to see what I can and cannot do. What I need to really work on and what I can make even stronger.

AM: 1 hour walk with BJ and our dog Riley
PM: Pistols 3 X 3 on each leg onto a box (will explain more about a pistol on my next blog)
Bent Over rows with a T-bar and #20 3 X 5
Hammer curls with #15 in each hand 3 X 5
Squats with weighted belt 2 X 10

Like I said, I was just testing myself to see what exactly I really need to work on. My Pistols and squats are something I will be working on continuously.

Nutrition Tip: It is a "Party Weekend" but be careful of all of those calories that come from alcohol. They add up faster than you think.

Workout Tip: Get off the treadmill and pick up those weights! Walking is good, but will not get you that summer body that a pair of 10, 15, or even 20 pound weights will.

Back in the Saddle

2007-05-21T19:10:00.000-04:00

I am going to be honest here. My workouts have not been, for a lack of better words, significantly hard. I have been going through some personal stuff these past 2 weeks that has made it hard for me to Train Like A Girl! But don't worry, I am back in the saddle and not only will I be enjoying the pain doing the workouts, but I hope you will be enjoying the pain right along with me!

Workout for today:
Farmers Walk w/ 12kg KB 2 lengths of my backyard X 3
Swings w/ 8kg KB 30sec alternating with BW Squats 30sec for 5 min
Took my wonderful dog for a 35 min fast paced walk.
Like I said, not intense as I would like, but the week has only begun!

Workout Tip of the Day:
You don't need to workout for an hour or longer to make a workout intense.
Remember, it is what you do in the alotted time you have, not how long you do it.

Nutrition Tip of the Day
DRINK YOUR WATER! It is getting warm outside and you don't realize how much
water you lose by persperation until it is too late and you are dehydrated.
Believe me, your body and your mind will thank you for it!

Welcome to Train Like a Girl dot Com

2007-05-07T14:55:00.000-04:00

While we are seeting up our main website this blog will serve as a way to get our message out.

This page will be dedicated to the "hardcore" fitness girls out there. No pink dumbbells here. Think kettlebells, sandbags, sledgehammers and heavy barbell lifting (deadlifts are a favorite of mine).

We're all about working hard to build a strong, functional, hard sleek body. We're not the typical cardio bunnies you see at the gym.

I've included some pics so you can see how we get things done!

Thanks for stopping by! ;)