I did my first Kettlebell workout in over a month this past Tues morning. I got through everything except the Lunges. I didn’t even try. My heart rate was too high during the Flip and Squat, so I thought it best to move on to the less heart pounding 2nd half of the workout. I got through it well, and even took a walk that afternoon during my lunch break at work. However, the next morning I could barely stand, let alone walk. My thighs were dreadfully sore for the remainder of the week. In fact, they didn’t feel normal again until this morning. How lucky is that? This morning was my next scheduled KB workout.
I got through this morning’s workout pretty well. I even did the Lunges... very slowly, but I did not do the Bonus Round. I did a few extra ab crunches on my exercise ball instead. On Tues it was my legs that were most fatigued at the end. This morning it was my arms that were ready to drop off. Next time I must double check to make sure that I am working the kb during Swings, Cleans, and Squats, etc more from my legs and butt instead of my arms and back. This afternoon I took my usual walk at lunch time and my felt okay.
Adjusted Behavioral Approach:
This time around, I feel better armed with knowledge and strategies to overcome my short comings and obstacles. I have a clearer goal in mind, and tools to keep me focused and motivated, thanks to the powerful combination of the Lean for Life program and the Kettlebell workouts.
The biggest strategy I have is simply to remind myself how amazing I feel while I’m on the program and doing my KB. When I go back to my old habits, I feel moody, short tempered, and depressed, with low self-esteem and lots of guilt. I feel like nothing is possible so why even bother. When I am on the program and working out regularly, I have more energy than I know what to do with, and everything I want seems not only possible, but meant to be.
Along with this better sense of awareness, I intend to do more of the assignments given in the Lean for Life book, beyond just the day it is given, especially the mental visualization types of exercises. I want to incorporate more the LFL tools into my daily life. I need these tools and behaviors to become habits, replacing my old, bad ones.
The fact is that I am a sugar-oholic. Sugar is my “drug” of choice. I don’t drink alcohol that much, I don’t smoke, or take drugs other than ibuprofen. But the minute I consume processed sugars, either in actual sugar form or in highly processed grain products, my whole body chemistry changes. I can’t get enough of the stuff. My mood immediately plummets, I feel like crap (physically and emotional), and yet it is near impossible to stop myself from continuing down that spiral decent. I usually have to hit bottom before I am able to adjust and get back to more healthy eating.
However, over the past few months, I have seen how quickly I can change these behavioral patterns and keep myself from dropping to the depths of my addiction. If I splurge on occasion, as long as I get right back to basics again in my next meal or the next day, and continue on from there, I’m usually fine and can stay the course there after. It’s when I start splurging on a regular basis that my equilibrium is threatened, and my ability to make healthy choices is diminished. I suffer from the “just one won’t hurt me” syndrome. A very dangerous mindset that I am working hard to get rid of.
Same is true of working out. If I miss one session I’m fine as long as I commit and get back to working out at the earliest possible opportunity – preferably within the next two days. However, the longer I wait to do my next workout, the harder it is to stay committed to my schedule. I get lazy again, grabbing any and all excuses not to workout. This too effects my mood and decision making abilities.
Live and Learn and Apply. It is one thing to read books and learn how to do something, but it doesn’t mean anything unless you apply it to your life and do the work. The more I apply what I’m learning, even if I get it wrong, I grow in my understanding through experience. I am able to adapt and adjust better with each passing day.
Most importantly, I must do the work or nothing will ever happen, and my goals will not be obtained. There are no quick fixes, only hard work. Accept and embrace the work, do your part in what needs to be done, and the rest will take care of itself. Genius!
Saturday, May 8, 2010
5/8/10 – Update and Lean for Life
When I started doing the Kettlebell workouts last Aug ’09, I did pretty well to keep up a steady workout regimen for three months (even though I stopped posting blogs here). I lost 10 lbs during that time, even though I struggled to eat healthy.
At the end of those diligent 3 months, the holidays hit and everything went downhill. I slowly started missing more and more workouts, till I wasn’t doing it at all. Add to that the fact that I was maintaining, and even worsening my bad eating habits with an increase of sugar and fat into my diet, and I ended up gaining all the weight and inches I had lost through KB. I knew that when I did start up again with KB I would need to tackle and adjust the way I eat.
Come the new year, I had an ear infection, which lasted almost 2 months. It is very difficult to work out and eat right when your system is out of whack due to illness. I finally got some antibiotics from the doctor, and the infection slowly went away. Ironically, when I was at the drugstore picking up my prescription, I saw a starter kit for the Lean for Life program, I was desperate to find an eating plan that would work for me. I’ve tried them all – Weight Watchers, Jenny Craig, Nutrasystem, etc. They work great for some people, but not for me. The kit was on sale, so I bought it.
[Disclaimer: The weight loss program I am about to describe was not designed by me. I am only providing a very brief and incomplete outline of the program. Please go to www.leanforlife.com for more information. I highly recommend buying and following the book, however this system may not be right for everyone. The website also provides an online interactive program, as well as counseling by phone for additional cost, and much more. I personally am only using the book. It is important to learn why and how any weight loss system works, so that you can assess its health benefits and do it properly and fully. This is not a “diet” or quick fix. Like KB, there is a lot of work involved.]
The kit includes a workbook, with details daily instructions and guidelines to train you how to eat healthy in order to lose weight, as well as tools to help you maintain your goal weight for the rest of your life. Each chapter gives you tips and strategies relating to exercise, self-sabotage, cravings, denial, rationalization, biomodifiers, managing stress, self-doubt and those nagging inner voices, problem solving, label reading, etc. In addition, there is a daily journal where you log everything you eat and drink, track your activity, track you weight and measurements, and write motivational/planning strategies for each day.
The weight loss eating plan lasts 28 days, and is based on keeping your body in ketosis. The book explains in detail what that means and the myths and benefits of it. Basically the idea is to eat fewer carbohydrates (less than 100 grams per day) and more lean protein (at least 6 servings per day), thus forcing your body to burn its excess storage of fat instead of just tapping into the carbs you consume each day.
You do the weight loss program for 28 days, then a 14 day metabolic adjustment period. The idea being that after a month of being in ketosis, you’ll have changed your set point to a lower weight. Your set point is the weight at which your body works to maintain itself. The 14 days is to make sure that your set point and metabolism have indeed adjusted. If you can maintain your lower weight for those 14 days (adding more carbs into your diet), then you either start the weight loss program again for another 28 days, in order to lose more weight, or you begin phase two of lifetime maintenance, having reached your goal weight.
The program also includes daily moderate exercise (at least 10,000 steps per day is recommended). I did the Lean for Life program for 28 days and lost 15 lbs, going from 210 to 195. And that was without doing Kettlebell. Amazing! However I hit a plateau during the third week. In addition, I didn’t follow the 14 day maintenance plan, so 14 days turned into 30 days off the program. April was therefore shot! However, it was a learning experience to see how far I could push my limits, and how quickly I could lose the few pounds I would gain now and then by going back to the program for a few days at a time.
RESTART!
It’s now the beginning of May and I’m starting another round of the 28 day weight loss program. I’ve also restarted my KB workouts. In this way, I’m hoping that adding 2 days of KB per week to my daily walking regimen (in my Shape-Ups - fabulous!) I will pump up my weight loss, and not only get me off of my plateau, but allow me to lose more weight/inches than before. My starting weight is now 195, so let’s see how fast I can lose another 15-20 lbs.
By the way, I am also measuring for inches lost and calculating body fat loss, which is a more accurate determination of progress, but I only check these factors once a week or every other week. I weight myself every day because LFL instructs me to. And quite frankly, seeing my weight go down on a daily basis is quite exciting and a new experience for me.
At the end of those diligent 3 months, the holidays hit and everything went downhill. I slowly started missing more and more workouts, till I wasn’t doing it at all. Add to that the fact that I was maintaining, and even worsening my bad eating habits with an increase of sugar and fat into my diet, and I ended up gaining all the weight and inches I had lost through KB. I knew that when I did start up again with KB I would need to tackle and adjust the way I eat.
Come the new year, I had an ear infection, which lasted almost 2 months. It is very difficult to work out and eat right when your system is out of whack due to illness. I finally got some antibiotics from the doctor, and the infection slowly went away. Ironically, when I was at the drugstore picking up my prescription, I saw a starter kit for the Lean for Life program, I was desperate to find an eating plan that would work for me. I’ve tried them all – Weight Watchers, Jenny Craig, Nutrasystem, etc. They work great for some people, but not for me. The kit was on sale, so I bought it.
[Disclaimer: The weight loss program I am about to describe was not designed by me. I am only providing a very brief and incomplete outline of the program. Please go to www.leanforlife.com for more information. I highly recommend buying and following the book, however this system may not be right for everyone. The website also provides an online interactive program, as well as counseling by phone for additional cost, and much more. I personally am only using the book. It is important to learn why and how any weight loss system works, so that you can assess its health benefits and do it properly and fully. This is not a “diet” or quick fix. Like KB, there is a lot of work involved.]
The kit includes a workbook, with details daily instructions and guidelines to train you how to eat healthy in order to lose weight, as well as tools to help you maintain your goal weight for the rest of your life. Each chapter gives you tips and strategies relating to exercise, self-sabotage, cravings, denial, rationalization, biomodifiers, managing stress, self-doubt and those nagging inner voices, problem solving, label reading, etc. In addition, there is a daily journal where you log everything you eat and drink, track your activity, track you weight and measurements, and write motivational/planning strategies for each day.
The weight loss eating plan lasts 28 days, and is based on keeping your body in ketosis. The book explains in detail what that means and the myths and benefits of it. Basically the idea is to eat fewer carbohydrates (less than 100 grams per day) and more lean protein (at least 6 servings per day), thus forcing your body to burn its excess storage of fat instead of just tapping into the carbs you consume each day.
You do the weight loss program for 28 days, then a 14 day metabolic adjustment period. The idea being that after a month of being in ketosis, you’ll have changed your set point to a lower weight. Your set point is the weight at which your body works to maintain itself. The 14 days is to make sure that your set point and metabolism have indeed adjusted. If you can maintain your lower weight for those 14 days (adding more carbs into your diet), then you either start the weight loss program again for another 28 days, in order to lose more weight, or you begin phase two of lifetime maintenance, having reached your goal weight.
The program also includes daily moderate exercise (at least 10,000 steps per day is recommended). I did the Lean for Life program for 28 days and lost 15 lbs, going from 210 to 195. And that was without doing Kettlebell. Amazing! However I hit a plateau during the third week. In addition, I didn’t follow the 14 day maintenance plan, so 14 days turned into 30 days off the program. April was therefore shot! However, it was a learning experience to see how far I could push my limits, and how quickly I could lose the few pounds I would gain now and then by going back to the program for a few days at a time.
RESTART!
It’s now the beginning of May and I’m starting another round of the 28 day weight loss program. I’ve also restarted my KB workouts. In this way, I’m hoping that adding 2 days of KB per week to my daily walking regimen (in my Shape-Ups - fabulous!) I will pump up my weight loss, and not only get me off of my plateau, but allow me to lose more weight/inches than before. My starting weight is now 195, so let’s see how fast I can lose another 15-20 lbs.
By the way, I am also measuring for inches lost and calculating body fat loss, which is a more accurate determination of progress, but I only check these factors once a week or every other week. I weight myself every day because LFL instructs me to. And quite frankly, seeing my weight go down on a daily basis is quite exciting and a new experience for me.
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.
#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
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
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
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.
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!
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.
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.
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
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
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
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