It’s Easy for You… You’re Fit.

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“It’s easy for you”… it wasn’t always.

I have ran into this comment a few times recently… some version of “it’s easier for you… you are fit… you like this stuff… you aren’t out of shape.”  I am not put off by it at all… but it always gives me pause.  Perception is a funny thing. Most of my “friends” on social media and followers of my blog are aware of my struggle with weight, and my eventual progress with losing it for good… However, it has come to my attention that I have made quite a few new friends that don’t know my story, and therefore- have quite a skewed perception on my level of health-nutty-ness (there are crazies out there that think I don’t like candy y’all!).  They just know that I am now a kettlebell fiending, obstacle course racing, lover of all foods whole and clean.  But it wasn’t always that way.  Just 3 years ago I was an obese (220lbs on a 5’9 frame), smoking, metabolically damaged, completely out-of-shape, unconditioned, uncomfortable, weak and unhappy woman.

I have previously outlined my history of how I got fat, what I did right with food, and exercise to eventually lose the weight.  And while I have adjusted my food to follow more of a Whole30 food plan, and I now have earned my RKC Instructor certification… The highlight reel still holds true:  good, whole, clean foods and lifting heavy things will get you big results.  Now- 3 years after that Drivers License picture up there… I have started a career as an Personal Trainer and I get to run Obstacle Course Races in all kinds of awesome places.  But the most important is that I am now happy in my own skin, I recognize myself in pictures again, I am no longer a smoker, and I am definitely NOT a weak woman.

3 years ago- to this very month I was searching too, looking all over for answers. And I can tell you with absolute certainty, the answer is YES. YES YOU CAN DO THIS. It comes down to consistent, daily, sustainable, and realistic changes. There will absolutely be hard days that leave you challenged to stay on your food plan, and there will be extraordinarily sore days after working hard for your goals… BUT YOU CAN DO IT. You don’t have to wait for a silly arbitrary resolution to get started… GO. NOW. Start today!  Even a small change like tossing your soda for a water will put you one step ahead for tomorrow.

I would be honored to be part of your journey as you transform your life. Whether you are a mom looking to drop weight and get strong; an athlete that is looking to improve his strength and conditioning; or a weekend warrior needing to train for the next obstacle racing season… I would be honored to work with you as your personal trainer. I work out of Maximum Body Training in Cartersville GA, and I am RKC certified. I offer kettlebell classes, small-group, and private training.  I want to be on your team.  Feel free to contact me anytime for more details: 770-773-5987 or check out my profile at Dragon Door.

Kettlebell Day: 01/04/13

I did another workout put together by www.myomytv.com, click here to go directly to the workout out that I did today (and as always- she has helpful example video of how to do it there as well!).  Here is the workout, with my weights and reps in brackets}

3 Rounds of the following- using an interval of 45seconds of work, and 20 seconds of rest:

  1. KB Suitcase Deadlift Burpee- {62lbs- 8, 9, 9}
  2. Jump Rope FreeStyle {didn’t keep count}
  3. Goblet 1.5 rep Squats {25lbs- 10, 10, 9}
  4. Two-Handed KB Swing {25lbs- 30, 29, 29}
  5. Bent Over Two Dumbbell Rows {22.5lbs- 27, 29, 27}
  6. Jump Rope FreeStyle {didn’t keep count}
  7. Alternating Reverse Lunge- KB in Goblet hold {25lbs- 15, 16, 16}
  8. Roundabout KB Swing {25lbs- 28, 29, 29}

See you next time!
~J

Running Day: 01/03/13

20121215-205848.jpgToday is another Workout Of the Day that is delivered daily to my inbox thanks to those friendly spartans.  You can get our own subscription (it’s free!) by clicking here.

So this workout of the day is probably a couple of days old, I just hold on to them in my inbox- and then pick one when I hit a running day.  This one called for running 3-5 miles, doing jumping jacks, crunches, and push-ups.  I ran 3.5 miles, did 50 jacks, did 50 Kettlebell Swings (25lb)- (the ground was wet- so I didn’t do the crunches), and 30 push ups.  I got 15 pushups in one set, and then had to split up the remaining.  But I hit my goal.

Next time,

~J

Kettlebell Day: 12/31/12 – HAPPY NEW YEAR!!!

2013 Here we come!

2013 Here we come!

I can not express how GIDDY I am for 2013.  I am very proud to say that I kicked 2012 in the ass… lost a ton of weight, got healthier and *stronger*, and I am biting at the bit for 2013.  I have all kinds of races that I want to participate in this coming year, and I am excited to see how much stronger and faster I can get before race season starts back up hot and heavy.  Squeal!!! I am so freaking excited! (did I mention that I am excited!?)

If you have some how landed here because you are resolving to get healthier in 2013- CONGRATULATIONS! I am super pumped for you too-really! I have spoken with several friends lately that are setting health, fitness, and weight loss goals for themselves.  And while I hear the “damn… I gotta do *something*” in their voices- I have a big shit-eating grin on my face.  Why? Because, I miss some of the early days of my journey.  The days that I realized that I could do something, lift something, or push myself further than I thought was possible.  I thought I was too old, too much into motherhood and homeschooling our two Little S’s, too weak, too beyond hope to be able to approach life with any athleticism anymore.  What I found is that no- I am not to freaking old, motherhood is no excuse, and in return I watched that scale tumble down hill- and my physique improve in ways I had NEVER seen- even in my “more-athletic-college-days”. Now, however, my improvements more refined, the scale could only move 5-10 more pounds (not that I really care anymore), and I am trying to get *better* at those moves that I thought were impossible a year ago… not just be able to perform them.  I miss those big improvements that occurred in leaps and bounds in the beginning.  So if that is you- let me know! I love seeing others “catch the bug” and get excited about their fitness… it motivates me. And again- CONGRATULATIONS on your own journey- it’s gonna be a hell of a ride, and I am thrilled for you!

ANYWAY… Today’s workout was a kettlebell workout.  Another interval workout (40s work, and 20s rest) repeated for 3 times through the circuit.  My reps are in the brackets below:

  1. 25# KB Deadlift + Burpee {11, 10, 11}
  2. 25# KB Alternating Swings {25, 27, 27}
  3. Dynamic Push-ups (feet together, push-up, jump feet wide, push-up, feet together, on and on) {10, 12, 12}
  4. Skater Hops {35, 30, 33}
  5. 25# KB Alternating Ballistic Rows {34, 30, 32}
  6. 25# KB Single Leg Deadlifts {13, 14, 15}
  7. 25# KB Single Leg Deadlifts {13, 14, 14}

Oh, and I warmed up with a new (to me) Kettlebell move that I would like to get more proficient at and include in my workouts in the future: The Kettlebell Side Press…  I did 5 on each side.

Kettlebell Day: 12/26/12

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Today’s workout should really be called “a little of everything” as it really was a huge variety workout. I really enjoyed it as it was demanding and kept my muscles guessing. It’s another interval workout: 40 seconds working and 20 seconds resting. There were 2 sections- each section repeated twice. Follow this link to get the original workout, and some video of how it looks.
I had to switch a couple if exercises (I swear I will get a bench when I grow up), but I was able to do the step ups on a regular footstool.

First Section:
-40lb Front Squat plus Reverse Lunge (left) {10, 8}
-Same on right {10, 8}
-40lb Barbell Rows {23, 20}
-35lb Push Press on Right {12, 12}
-same on left {10, 12}
-KB Swing {26, 28}

Second Section:
-25# side step ups (right) {16, 17}
-same for left {17, 15}
-Toyotas {35, 27}
-Right Arm KB Swing {23, 25}
-Left Arm KB Swing {24, 25}
-Double Jump Burpees {8, 8}

So, I decided to go through the whole thing straight and repeat all of it, instead of repeating each section twice… Just because I like the variety. It left me spent and sweaty- and was definitely a challenge (hello 35# presses!).

Also I want to mention a great article and video that I saw this morning on dirty swings. It’s great for anyone to check out- so that you can visualize what your swing should look (and feel) like. So head on over to Girls Gone Strong and check it out- its a quick read and very informative.

See you next time!
-J

Kettlebell Day: 12/24/12

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Today had to be an uber quick but effective workout as today was a crazy busy day. So I did a HIIT workout that myomytv.com posted recently when she also found herself cramped for time. It took me 19 minutes total (and felt quicker than that)- I was done before the brownies were!

Here it is:
-25# Goblet Squat
-25# Kettlebell swing
-25# Curtsey Lunge
-Burpee (unless I note otherwise, my burpees are always *with* a push-up at the bottom)
-Toyotas (she calls them dynamic squats)
-25# Kettlebell Swing
-45# standing military press
-Toyotas
(Work 20 seconds, Rest 20 seconds, go for 3 rounds… I rested for 1minute between each round)

I substituted Toyotas for the bench jumps that she did- as I don’t have a bench. Quick, intense, effective… And that’s exactly what I needed today.

Tomorrow I will take the day off to celebrate Christmas with my family…I have so much to be thankful for- especially all of the changes from this time last year to now. See you Wednesday!

Merry Christmas!
~J

Kettlebell Day: 12/20/12

My sister in law is in town for the holidays and was game to work out with me today (WHHHEEEEEEEEE! A workout buddy yea!!!!)… She is just getting started with Kettlebells- and rocked it out with 30 seconds work and 30 seconds rest- going for two rounds.  Several people have asked me what to do in the beginning… She did exactly what I would suggest: shorter work times, less rounds (2 instead of 3), and she modified some the exercises to her capability. We both did the same weight- because I only have one set and we wanted to workout together.  I will list our workout below and I will put my sister-in-laws modifications in for those that are just starting out to see.

*A quick word about modifications… I make them when I don’t have the correct equipment or space, but they can also be made for your skill level too.  Just make sure you trade “like exercises for like exercises”. So an upper body pull should be switched for another upper pull, or push for push, or cardio for cardio.  For instance- if you don’t have the bench to jump over and back on- switch it for mountain climbers or burpees… as those get your heart rate up quickly just like the jump overs.  If the workout calls for renegade rows and you don’t have two KB’s of the same size to do them (or the capability)- then switch to bent over rows with dumbbells.  If you can’t do a full push-up, do inclined push-ups instead.  My point is that many exercises target similar areas as others- and while it may not be as “optimum” as the one the program has for suggested you do- you can compensate for it instead of cutting the move all together.  Cutting the move all together will likely leave you with an unbalanced work-out (one side worked, but not the reverse side).  Hope that makes sense… Feel free to comment if not, lol!

ANYWAY! On with the workout! Here is what we did (my SIL’s is in italics), and my reps are in the brackets. Go HERE to see the original work-out with out my modifications in it – and her video tutorial is imbedded in there as well 🙂

1. 50lb Deadlift Plus Burpee (10, 10, 10)
~50lb Deadlifts
2. Alternating Swings – 25# (28, 26, 25)
~2 Handed Swings – 25#
3. Dynamic Pushups (12, 10, 12)
~Inclined Pushups
4. Skater Hops (36, 34, 30)
~same
5. Standing Bent Over Rows (18, 19, 24)
~same
6. Alternating Single Leg Glute Bridges (20, 22, 23)
~same
7. Mountain Climbers (40, 27, 39)
~Same
Then I RKC planked (click HERE for the how-to) for a personal record of 40 seconds… I am writing this 6 hours after the workout- and dudes- I am feeling that plank!

Repeat for 3 rounds at 40 seconds working and 20 seconds of rest.  If beginning- start out with 20 or 30 seconds of working and 30 seconds of rest. Again- I use the Gymboss App (Free!!) to keep up with the time and rounds.  Many Congrats to my Badass-Sister-From-Another-Mother…  She worked freaking HARD! I am so excited for her and this new adventure that she is on….

See you next time!
~J