Thursday, August 27, 2009

Week 6

August 19 – Not my best workout. I slept in this morning as it's my day off, and didn't start my workout till around 11am. I made sure to hydrate a bit, and prepared a protein shake to sip just in case. Didn't want the cramps to come back, and they didn't. Yay! But my energy was really low. I used the 12lb with every round except the Lunges, and took advantage of all 1 min breaks. Heart rate went up to 171 with the Flip and Squats (yes, I do flip the kb!), but stayed within 150 to 168 the rest of the time. Using 12lb more gave my arms a major workout overall, which was great. The One Arm Rows were really tough, though, with 12lb. I couldn't finish the last 15 seconds, but am looking forward to that improving. Great for the triceps!

#1 lesson learned throughout the past 5 weeks – Listen to your body!

August 22 – Yeah, not liking early morning workouts right now. My digestive system is still processing and I have no energy in the mornings these days. Must figure this out. I'm shifting my diet with better portion control and combining proteins, good fats, and complex carbs as much as possible. However, I did have ice cream on Thurs. I admit it. It was an emotional decision, which I've accepted and moved on from, but we are scheduled to have a mass amount of food at work on Sunday, so I'm going to have to work really hard not to over eat that day. Mexican food and yummy deserts. Oi!

As for my work out this morning, I'm keeping with the 12lb except for Lunges. Though this time I went back to 9lb for the One Arm Rows too. I tend to do more reps in the Triple Crush and Seated Press than Beth and Anthony do, so by round 13 my arms have a tough time pulling that 12lb up and back for the full set of rows. The 9lb seems to do the trick for now, as I can keep pace with Beth and Anthony and pump the heart to a high zone level. My heart rate went up to 173 for the Figure 8 round. With the 12lb I was hard pressed to get through it this morning. Could have been due to my low energy this morning. We'll see how it goes next time.

1. Swings – 12lb
2. Cleans – 12lb
3. One Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 12lb
5. One Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 12lb
7. Clean & Press – 12lb
8. High Pull & Squat (w/ flip) – 12lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 12lb
12. Seated Press – 12lb
13. One Arm Rows – 9lb
14. Abs – 12lb
Bonus – snatch test – 12lb

August 24 – Oi! Diet got off track a bit this weekend. Lots of stress at work and I let it affect my eating. Ugh! Saturday was fine, and I did very well during the first half of the day on Sunday - small portions, properly combining protein, fats and carbs... but then... the cakes came out. I had one piece of chocolate cake and one piece of cheese cake. Crash and burn! I think if I had waited a bit longer after my well proportioned meal to have the cakes I wouldn't have felt so bad. However, 2 pieces of cake is not good! Of course, by the time I got home and was winding down for the evening, I started having hunger pangs. But I felt I had already over extended myself on the calories (even as empty as some were) for the day, that I just had a bit of yogurt and a vitamin drink.

This morning I was dragging! I tried to stay focused on the workout I would be doing this evening, just to get me through the day, thinking that would make me feel better. However, I indulged again and had another piece of cheesecake, left over from Sunday's feast. I admit it. Ice cream, cookies and cheesecake are my 3 greatest weaknesses.

Anyhoo, except for the cheesecake, I stuck to my small meals of protein, fats, carbs for the rest of the day. Come workout time, though, I felt my system was still too focuses on digestion, so it made me feel a bit sluggish while working out. My heart rate stayed pretty consistently in the upper range of my zone, without going over the max. I used the 9lb for the Lunges still, plus the One Arm Rows. Then when I got to the Bonus round I was just too pooped to used the 12lb. I didn't want to skip it, though, so I used the 9lb, putting as much energy as I had left into every rep. I focused on form and using my lower body muscles as if it were the 12lb. I felt good in the end.

This next week I really need to stay focused on my diet and detoxing.

Monday, August 17, 2009

Week 5 pt 2

August 17 - Another wonderful workout! I was supposed to workout yesterday (and then again Tues evening), but after a long day on the job, and more intestinal issues (i.e. gas), I decided to focus on some much needed writing last night, instead. This shifted my workout schedule for the week, but it's easily adjustable.

I woke up this morning a bit depressed and discouraged, having missed my KB last night, and still not losing any more weight, but then I thought about the workout I would be doing this evening and it cheered me up. In addition, I continued my reading of Dr Peter Roy's book, "Perfect Body Made Simple" (I highly recommend it!), and by coincidence I was on the chapter which says that scales and our "weight" do not really mean much when it comes to measuring one's progress in this program. So that made me feel even better. I could hardly concentrate on work today, while anticipating the glorious 40 mins of KB to come this evening. Truly bizarre! I have never looked forward to working out this much in my entire life. It's a miracle!

Since my heart rate seems well under control this week, I decided to jump to the 12lb for almost the entire time. It went brilliantly! HR never went over 168, and usually stayed around 158, which means I could still pump it up even more next week. Awesome!! I'm still slow paced on round 8, but managed to get through it with 12lb bell. Woohoo! Of course, that left me really pushing it with the Tactical Lunges, even with the 9lb. Ugh! My legs could barely push me up after final lunge. I dropped to the floor in a crumbled heap. But then back up for crushes after the minute break and all was well to the end. It seems my recovery time between rounds is astonishingly good. I just need to continue working on supporting my lower back during all the squat rounds, as it still gets a bit achy.

I'm using less and less break time in between rounds. I don't know if that's good or bad, but I want to keep my HR up to a fairly consistent level for the full 40 mins (or however long it takes me now). To do that, I gave my legs and lower back a quick rest, when needed, and then on to the next round. After rounds 1-4 I didn't take any breaks at all. Then after the intense hump of rounds 6-9 (taking full 1 min breaks between them), I took 30 sec breaks in between 10-13. Seemed to work well enough.

I find it fascinating that the Bonus Snatch Test is one of my favorite parts of the workout. I'm all limber, yet muscles full engaged, back strong, butt clenched, legs revitalized... I actually catch a second wind during it, so by the time I'm done, I feel like a million bucks, with energy to spare! I have never experienced that in any other workout regime, which just goes to show how amazingly well designed Anthony's program is. Outstanding!!

1. Swings – 12lb
2. Cleans – 12lb
3. One Arm Chest Press – 12lb (need 15lb)
4. Squats/Sumo Dead Lifts – 12lb
5. One Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 12lb
7. Clean & Press – 12lb
8. High Pull & Squat (w/ flip) – 12LB
9. Tactical Lunges – 9lb (OMG! DED!!)
10. Triple Crush – 12lb (need 15lb)
11. Figure 8 to Static Hold – 12lb
12. Seated Press – 12lb
13. One Arm Rows – 9lb (will do 12lb next time)
14. Abs – 12lb
Bonus – snatch test – 12lb

Fourth Week measurement update: After 4 weeks of doing the full KB workout I have lost a total of... drum roll......... 6 ¾ inches and 5 lbs!! Woohoo!! Now that I'm reading Dr Roy's book, I will be measuring body fat reduction too, so look for that at the end of my second month.

Spread the KB Love!!
~SaM

Saturday, August 15, 2009

Week 5 pt 1

August 12 – I did a very bad thing!! I waited too long to workout this morning. Actually, it ended up being almost noon before I started my workout. I had gotten up around 8am, got busy working on some things, didn't eat anything, and had very little water. I wasn't really hungry, so I thought I would be ok. But half way through my workout (yep, you guessed it, during rounds 8 & 9) I suddenly developed abdominal cramps. I stopped the workout, drank the rest of my glass of water (which I normally sip throughout the workout) and curled up on the floor to see if it would subside. It did within a minute or so, at which point I went and got another full glass of water. After drinking the whole thing, I filled it up again, then made a quick protein shake. I continued my workout, uneventfully, while sipping water and the shake periodically. The moral of the story: Don't work out when your dehydrated!!

Other than that, I got through everything at a good solid pace, with my HR staying quite steadily at the mid to top of my zone. For the past two workouts, these are the KBs I've been using per round:

1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 9lb
5. 1 Leg Dead Lifts – 9lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb

August 14 – Had another cramping experience this morning while working out. I woke up around 8am and started my workout about 15-20 min later, after drinking some water. By the end of round 6 I was having abdominal cramps again. I stopped the workout, drank some more water, fixed a protein shake, and tried laying down in hopes that it would subside like last time, but it didn't. I went to the bathroom a couple times and finally the cramps went away. Theory #2: In changing my diet, drinking more water, taking supplements, and basically detoxifying my system over the past two weeks, it's been a bit of a strain to my system, especially in the digestive area.

I didn't finish the workout, as I had to clean up, get to my chiropractic appointment, and then get to work. I told my Dr. about my digestive problems, and he agreed with me. Too many changes in diet and exercise can shock the system, especially when it's been used to bad food and no exercise for so long. He gave me a bag of Chlorella tablets, telling me to take several ever morning with food, and the natural algae will help to slowly cleanse and regulate my system, lessening the overwhelming nature of what I'm doing. I took some when I got to work and stayed in tuned to my body and what it needed throughout the day.

This evening, when I got home from work, I felt more than ready to do my full workout. It went great! I got through all rounds completely, no cramping, even used the 12lb during a few more rounds, while my HR stayed in my mid range, if not a bit low at times, through out. I can feel my legs and back getting stronger, though still struggling in 8 & 9, but ever improving. I'm a bit concerned about my heavy breathing; theorizing that it's my allergies. I live with 2 cats (my sister's), and I'm not exactly the best housekeeper. So sweeping and dusting on a more regular basis, plus the purchase of an air purifying will hopefully do the trick. We'll see.

KBs for today:
1. Swings – 12lb
2. Cleans – 12lb
3. 1 Arm Chest Press – 12lb
4. Squats/Sumo Dead Lifts – 12lb
5. 1 Leg Dead Lifts – 12lb
6. Windmill/Overhead Squat – 9lb
7. Clean & Press – 12lb
8. High Pull & Squat - 9lb
9. Tactical Lunges – 9lb
10. Triple Crush – 12lb
11. Figure 8 to Static Hold – 9lb
12. Seated Press – 12lb
13. 1 Arm Rows – 9lb
14. Abs – 9lb
Bonus – snatch test – 9lb

Thursday, August 13, 2009

A message from Beth Chamberlin

I received this email from Beth Chamberlin today, after I asked her what makes a great KB program and what makes a KB program not so good. Ultimately, I wanted to share with my readers what makes her and Anthony's program unique.

She said, "the reason I only advocate the DVD’s that Anthony (Art of Strength) or Anthony and I put out is... First, not only are Anthony’s workouts designed to be the most effective and efficient workouts out there, they are also designed to be safe. It is Anthony’s coaching that chiropractors, physical therapists and professional sports team’s strength and conditioning coaches turn to... if people are going to try kettlebell training, I want them to use their time wisely and also use it safely.

[Secondly], Anthony’s work is the only work I will stand behind because it is the only workouts I do. I don’t use any other kb trainers work out there, so I cannot guarantee the results. Will those other workouts bulk you up? Possibly, Anthony’s work will not because it is all about shaping a long lean muscle. Will those other kb workouts burn as much fat as quickly? Many do not because Anthony designed his programs specifically to utilize the findings for what works when it comes to fat burning and muscle building.

There are, unfortunately, some people out there who have put out kb dvd’s that are just using them as if the kb was a regular free weight. In that case, what is the point. There are people out there who have no training in kb work who just want to get in on the wave. (Anthony was in Sweden studying this for 5 yrs before studying here with Paval.) Additionally, there are people out there who have just taken from Anthony’s hard work and called it their own. "

Suffice it to say, I agree with and support what Beth said. Therefore, I can only recommend the dvd's made by Anthony and Beth. Safety, efficiency and effectiveness are the keys to success and their work and experience proves it.

Blessings!
~S

End of 1st month pix



Not much has changed visibly, but I assure you, I FEEL different!

Week 4

August 5 – Fourth week has begun!! Woohoo!!!!! Pushed the pace a bit more this morning in order to keep the heart rate up to at least mid range. I'm getting through rounds 8 & 9 very slowly. Truth be told, with 8 I've had to stop about 30 seconds short of the end, or take a quick 15-30 sec break in the middle, due to heart rate being too high. But each time the HR has dropped a bit, so soon I'll manage to sustain the whole period of time at a HR within my zone.

Even using the 12lb isn't keeping my heart rate up high enough through a couple of the arm/shoulder rounds – especially the One Arm Chest Press and the Seated Press. Luckily they are positioned toward the beginning and end, so in a way, part of a "warm up" and "cool down". But still, may have to add some weight soon. I can't believe I'm thinking of getting yet another sized KB! Wow! Will definitely start testing some other rounds with the 12lb next week to see if I can keep my HR up at a more consistent pace.

August 7 - Workout went great this morning, followed by a chiropractic appointment. I feel like a million bucks, not to mention 2 ft taller! Noticed that during Clean & Press I started to feel an ache in my lower back again. I quickly refocused on digging in those heels and squeezing the butt muscles. I also stretched my back in between next few rounds and the ache dissipated. Had to take a quick 15 sec break in the middle of round 8, but still managing to get through Tactical Lunges completely, though at an extremely slow pace. I'm breathing very hard during 8 & 9, and legs get tired, but my heart rate has dropped just below the top of my zone, 165-168, so I think I'm doing well.

I'm pumping up the pace on the 1 Arm Chest Press, but still can't get HR high enough. Because of that, I didn't take the 1 min break after, and went straight into the Squats/Sumo Dead Lifts instead. Overall, the 9lb and 12lb KBs are working well for their respective rounds. For those where my HR seems low, I just put more energy into the movements, keeping focused on proper form and technique, and jack up the pace a bit. I'd rather do that right now, then jump back to the 12lb too quickly.

August 9 – Best workout of my life!! I got through every round, without stopping, including 8 & 9. I did the best I've ever done on those two rounds. I'm finding the pace that works for me, plus I'm feeling my back and legs getting stronger, which allows me to sustain those rounds better. Still going at a snails pace, but they are intense cardio workouts, which keep my HR at the top of my zone. All is well.

I used the 12lb for the Swings and Cleans and that got my workout off to a high energy start. I think I'll keep doing that. I skipped the 1 min break again after the 1 Arm Chest Press. I'm able to pump things up for other rounds, but not that one. Despite the fact that with fully engages muscles, I'm working the movements at a much faster pace than Beth and Anthony, I still have my lowest HR reading with this round. I need a 15lb KB maybe.

I skipped 1 min break after Triple Crush as well. I love the Figure 8 to Static Hold. It's a fun set of movements. I'm finally starting to feel my abs working – especially with rounds 11, 12 & 14. Nice! I'm also finally getting up to speed with the One Arm Rows. So great for the arms, shoulders and back. Speaking of the back: my lower back issues are working themselves out nicely. Rounds 4-7 are when the lower back is most vulnerable for me, so I try to be extra aware of my form – heels pressed / butt clenched. LOL!

Later today I became aware of an ache in my right knee. I've always had "crunchy" knees, as I like to put it, to the point of being painful at times. So the squats and lunges were a concern for me when I first looked into this program. I tweeted Beth today to ask for any advice on protecting and strengthening the knees. She wrote back "Regularly go back to tutorial. Do wave squat progression on off days. I had knee problems b4 kb. All healed up now." Thanks Beth! Will do.

August 11 –This week has been about shifting my diet ('diet' meaning simply what I eat). I'm cutting out as much sugar as possible, eating more protein, fruits and vegetables, and taking supplements. The workout is doing wonders for my posture, strengthening my muscles, building up my energy, metabolism and general health, but I'm not losing any weight yet. I know that when strengthening the muscles, even if fat is being burned, you don't see a decrease in weight at first, since muscles weight more than fat. However, I felt I was defeating the long term purpose and counteracting all that effort with the unhealthy diet I was maintaining. The change is working out pretty well so far, mainly because I now FEEL healthy. And that's the most important thing.

I planned on working out tonight, but have had stomach issues the last couple of days. I've deduce that I haven't been eating enough solid food when taking all the vitamin supplements I'm now putting into my regimen. The supplements were upsetting my digestive system. At least that is my theory. We'll see how things improve tomorrow.

Thursday, August 6, 2009

Week 3

July 30 – Yay! I solved my KB problem. I realized my heart rate was getting too high during some rounds w/ the 12 lb, causing me to fizzle out at times. I bought a HR monitor and a 9lb KB, and my workout today was amazing! Still using 12lb for the arm/shoulder rounds (except for 1 Arm Rows), and the rest with the 9lb. Rounds 8 & 9 still pumped that HR too high, so taking it way slow for a while on those, but the rest I could keep up beautifully. Yay! I love the bonus round with the 9lb KB. It allows me to really focus on form – digging those heels in and clenching that butt. ;o)

August 1 – My 3rd workout of the week and it's going brilliantly. The 9lb is letting me go at a faster pace with some rounds. But 9lbs keeps me from pushing my HR too high on those tough ones. Love the 12lb for the arm/shoulder rounds though. I'm working hard to focus on form and doing moves correctly, also consistency of HR in my high zone, just not too high. I can see me gradually working in the 12lb more and more with certain rounds as the 9lb becomes too light.

August 3 – I had a crazy workout tonight. The 9lb KB is already becoming too light. HR wouldn't get up high enough on some rounds. I will try pushing the pace up a bit first. Then I'll gradually test certain rounds with the 12 lb next week. Got thru 8 & 9 for the 1st time! Okay, so I had to take a breather in 8 for a few seconds, and am doing my own version of the Lunges, i.e. veeerrrrry slowly, but excited by the accomplishment of making it past the one minute mark in each of these extremely difficult rounds. Yay!

Week 2

July 22 – Went through my first full workout. I managed to get to the end, however, I couldn’t get through the One Leg Dead Lifts. My lower back wouldn’t let me. I could only get through one minute of the next round (Windmill/Overhead Squat). Thank God for the Clean & Press round, allowing me to rest my legs and back a bit. However, rounds 8 and 9 nearly killed me. Barely got through a minute each. Between each round I was flat on my back trying to relieve the pressure in my lower back, only getting a break again with the Triple Crush (arm curls/pulls). The Seated Press helped as well. As tough as it was, I anticipate great improvement with each workout. I love it because it's a challenging, full body workout through almost the whole 40 minutes... best I've ever experienced.

July 25 – I got through my second full workout this morning. Did so much better! I'm glad I took a week with just the tutorial, because even after my first real session on Weds, I was not sore the next day. This time around my lower back did okay. It helps to clench the butt cheeks, especially on the way up from the squats. My only major problem round was the lunges. Can't get through it, but I have faith it will come in time. I love the progression of the rounds from simple moves aimed to get the heart pumping, with a bit of arm work thrown in, building up to the high intensity of rounds 8 & 9 (High Pull/Squat & Tactical Lunges), then tapering off with more arm work mixed with aerobic/abdominal work. Perfect! Got some advice from Beth regarding my lower back issue, which kicks in mainly due to the squats. So next time, I'm making sure to focus on sticking my butt out going down on the squats, pulling up with the butt clenched, and digging into the floor with the heel the whole time.

July 28 – Workout #3 DONE! Round 8 & 9 KILL ME, which makes 10 & 11 God sends! Love them. Worked on digging in with the heels and sticking butt out, then pulling up with tight butt muscles. It worked wonders. Thanks Beth!! I can feel my back getting stronger every day. My posture is improving big time. Checked the scale and lost 5 lbs. Not focused on the weight loss yet, as I'm strengthening my muscles, which are heavier than fat, but nice to see a bit of progress being made in that area.

Week 1

I began my KB journey on July 15 when I went through "The Kettlebell Way to Your Perfect Body" dvd tutorial for the first time. I hadn’t done any kind of official exercise in probably over a year’s time, so I went slowly, practicing each move, paying close attention to how my body moved and what muscles were being used. Once the tutorial was over, I felt like I had gone through a complete workout. I hadn’t stretched beforehand, or gone through, as Anthony puts it, joint mobility, so even though I felt great at the time, the next day I could barely walk. I spent the next several days just trying to stretch out and keep my legs from cramping up. I don’t recommend this. ;o) Be sure to stretch your legs, arms and hips before starting your KB workouts. It doesn’t have to be extensive, certainly not to the point of pain. Some discomfort is expected at first as this workout uses muscles you may not be used to using, at least not in this way. Take your time and don’t overdo it.

July 18 and 20 - I worked out with just the tutorial two more times, learning the moves and getting my body used to being active again. I focused on fully engaging my muscles and raising my heart rate, as well as trying to make sure my form was accurate per instructions. I was still going slow, but practicing several reps with each movement, creating muscle memory. With each day of tutorial, and a rest day in between, my soreness dissipated. I was feeling great as my confidence grew and my body began to adjust. I'm using a 12 lb KB. We'll see if it's too much or not once I go through the full workout.

Sunday, August 2, 2009

"before" pictures

Here I am at the beginning of my journey...

Saturday, August 1, 2009

Introduction

I have been overweight all my life. I have tried numerous “diets” and exercise programs over the years and none have worked. A big part of that “failure” came from my own psychology and poor self image, but most often the programs were not ones I could maintain and/or completely believe in. Often times it was simply a matter of getting bored with them.

Over a month ago I was introduced to the Kettlebell workout through the self promotional efforts of Beth Chamberlin, an actress currently appearing on the US soap opera Guiding Light. She claimed that working with the kettlebell system for the past couple years changed not only her body but her life as well. I read her website, http://www.beacon-fitness.com/, and promptly purchased both the dvd’s she is currently selling, plus a 12 lb kettlebell. A few weeks later, my purchases arrived and I began my journey.

While communicating with Beth via Twitter, and thanks to her continued encouragement and guidance, I decided to keep a journal of my progress, thus the creation of this blog. I am not an egotist. I simply believe, after 2 ½ weeks of working with Beth’s dvd #1, this is by far the best workout I’ve ever experienced, and more importantly, one I can maintain and never get bored with. A very daring claim at such an early stage in my progress, but one I intend to prove accurate. This blog will tell the tale.

Through this journal I hope to encourage and enlighten all those interested in the program. There are many dvd’s and in-person trainers out there, specializing in kettlebell workouts. I find Beth and Anthony’s dvd’s to be extremely user friendly and non-intimidating. But do your own research and find what works for you. In addition to Beacon Fitness, you can check out Anthony’s own website http://www.artofstrength.com/.

I in no way claim to be a kettlebell expert! This site is not intended to train or instruct, merely to encourage. I realize that kettlebells may not be for everyone, so find the program and trainers that work for you. I am merely sharing my own personal experiences with this particular kettlebell workout – mostly for my own benefit of tracking my progress. However, if I am able to inspire someone to try this program and see for themselves how it can benefit them, mores the better.

Thanks for reading!
Sarah