I just got done doing my workout today in my backyard. Don't know if any neighbours saw me cause I was in my own little world swinging a kettlebell around, listening to my Ipod and dancing and singing between rounds. Had a great workout even if my neighbours do think I am crazy :). The lightest kettlebell we have at our house is 24kg(50 pds) kettlebell because we took all of the other ones to the gym for our kettlebell classes we just started. So, I made do with it...
BTW, If you are looking for some great kettlebell workouts you have to check out Art of Strength. www.artofstrength.com. The DVDs are awesome to follow along with.
This is the workout I did-
I did Round 1-3 around 3 times all with the 24kg bell. It was a tough workout!
Between rounds I took 1-2 minutes and grooved out to my Ipod as my active rest.
Round 1-
Repeat the following 3x each round
Dead swings 5x
Sumo Deadlifts 5x
Swings 10x
Round 2
Repeat the following 3x each round
Clean Ladders 1x2x3x L,R
5 one arm swings L,R
Round 3
Repeat the following 3x each round
Front Squat 10x
Single Leg Deadlift 5x R,L
Now I am drinking my postworkout shake, gonna hit the shower and head to work! Have a great day!
Friday, August 22, 2008
Tuesday, August 05, 2008
Coming Soon new DVD!!!!!
Coming Soon!!!This past weekend I shot my first DVD on my own! Alwyn and I have shot a couple of different ones together such as our body weight training DVD but this is the first one I have done on my own. This DVD is a workout with me while I explain the concepts I use when training females and how I think women need to approach exercise. I thought taking you along on a workout with me would be the best way to show you what I mean when I say women need to push themselves beyond their comfort zone to get their body to change. A few still shots from the DVD shoot-
Stay tuned for the release!!!
Have a fabulous day!
Train hard and stay focused!
Stay tuned for the release!!!
Have a fabulous day!
Train hard and stay focused!
Monday, July 21, 2008
Congratulations Hillary!
One of my clients, Hillary Skahan, completed her first Figure competition this past weekend and took home 2nd place! She was so great to work with, worked hard and it all paid off. She looked amazing on stage! Congratulations! I think she is hooked so we'll probably be seeing more of her on the Figure stage soon. Congratulations Hillary!
Sunday, July 13, 2008
Getting my "Figure" back...
So, after I went to the Triathlon World Championships and represented Team USA in Vancouver, Canada I knew when I got back I wanted to get back to lifting weights. My body had started to look more and more like an endurance athlete. I had no definition, had lost my abs and no matter how clean I ate my body looked soft.
I first noticed this when I did my Ironman. The first clue was when I was absolutley not going to wear a sports bra top at my Ironman because I did not like the way my midsection was looking. Here I was in what you would think would be the best shape of my life, ready to become an Ironman yet I wanted my abs covered up. After my Ironman and looking at the pics of me in the race
I knew my body needed a break from all of this endurance and I missed my abs and my defined arms but when I qualified for the World Championships I decided I needed to stick with the endurance a little longer to have the experience of going to the World Championships so I kept running, biking and swimming and looking more and more like an endurance athlete.
Now that World Championships are over and I had an amazing experience I am ready to get my "figure" back. When I say "figure" what I mean is looking like a figure competitor. I don't necessarily want to compete but I do want to look like I could compete.
So, since the World Championships(5 weeks ago)I have done ZERO cardio, aerobics, or anything endurance related. I have instead been doing 5 days a week of strength training and interval style cardio using burpees, jumping jacks, etc. My body quickly dropped a couple pounds and above all looks more defined and I am getting my "figure" back!
I love manipulating my training to make my body look different. It is so amazing!
Anyway, today I decided I wanted to go out for a run. It has been 5 weeks. I would do the short 2.5 mile loop that I was doing leading up to the World Championships. I was doing it once a week and timing myself and each week getting faster until I had a personal best the week before I left for Vancouver. I headed out today and felt pretty good. Amazingly after not running for 5 weeks I was able to match the time I did the loop in 2 weeks before Worlds. So, I didn't set a personal best but I haven't lost too much over the 5 weeks.
And I am getting my abs back! Go "figure"!
I first noticed this when I did my Ironman. The first clue was when I was absolutley not going to wear a sports bra top at my Ironman because I did not like the way my midsection was looking. Here I was in what you would think would be the best shape of my life, ready to become an Ironman yet I wanted my abs covered up. After my Ironman and looking at the pics of me in the race
I knew my body needed a break from all of this endurance and I missed my abs and my defined arms but when I qualified for the World Championships I decided I needed to stick with the endurance a little longer to have the experience of going to the World Championships so I kept running, biking and swimming and looking more and more like an endurance athlete.
Now that World Championships are over and I had an amazing experience I am ready to get my "figure" back. When I say "figure" what I mean is looking like a figure competitor. I don't necessarily want to compete but I do want to look like I could compete.
So, since the World Championships(5 weeks ago)I have done ZERO cardio, aerobics, or anything endurance related. I have instead been doing 5 days a week of strength training and interval style cardio using burpees, jumping jacks, etc. My body quickly dropped a couple pounds and above all looks more defined and I am getting my "figure" back!
I love manipulating my training to make my body look different. It is so amazing!
Anyway, today I decided I wanted to go out for a run. It has been 5 weeks. I would do the short 2.5 mile loop that I was doing leading up to the World Championships. I was doing it once a week and timing myself and each week getting faster until I had a personal best the week before I left for Vancouver. I headed out today and felt pretty good. Amazingly after not running for 5 weeks I was able to match the time I did the loop in 2 weeks before Worlds. So, I didn't set a personal best but I haven't lost too much over the 5 weeks.
And I am getting my abs back! Go "figure"!
Thursday, July 03, 2008
Goal setting is for couch potatoes
Just finished a CD by Dr. John Eliot called The Maverick Mindset. Interesting stuff.
His big idea is that goal setting is for couch potatoes but once you are off the couch and accomplishing something you need to think about more getting into the mindset of working on the process and not what the actual goal is. Decide who you want to be, what you want to become and then get into the mindset every single day to become that person. But don't focus on a specific date when you will accomplish a specific goal. You might limit yourself.
In other words, goal setting is great for getting you focused on something like losing 10 pounds or saving $25,000 in the bank. These are very specific goals that you can focus on but once you have got that down and you are doing the things that successful people do should you continue to try to set goals or should you work everyday to be the best you can be at what you do and who you are? And not limit yourself to a specific goal on a specific day? What can you contribute today?
It was a great CD and made sense to me. I think it goes along with my whole "What's next?" blog post that right now I am just continuing the process at becoming the best I can be without a specific goal to focus on. It is a different feeling for me being so goal oriented and always looking for What's next....Instead I am focusing on what do I have to do today to be better tomorrow in every aspect of my life and who knows where it will take me...
His big idea is that goal setting is for couch potatoes but once you are off the couch and accomplishing something you need to think about more getting into the mindset of working on the process and not what the actual goal is. Decide who you want to be, what you want to become and then get into the mindset every single day to become that person. But don't focus on a specific date when you will accomplish a specific goal. You might limit yourself.
In other words, goal setting is great for getting you focused on something like losing 10 pounds or saving $25,000 in the bank. These are very specific goals that you can focus on but once you have got that down and you are doing the things that successful people do should you continue to try to set goals or should you work everyday to be the best you can be at what you do and who you are? And not limit yourself to a specific goal on a specific day? What can you contribute today?
It was a great CD and made sense to me. I think it goes along with my whole "What's next?" blog post that right now I am just continuing the process at becoming the best I can be without a specific goal to focus on. It is a different feeling for me being so goal oriented and always looking for What's next....Instead I am focusing on what do I have to do today to be better tomorrow in every aspect of my life and who knows where it will take me...
Sunday, June 29, 2008
The Station
In 9th grade I was given this poem and to this day I have kept it. It's one of my favorites-
The Station
By Robert J. Hastings
Tucked away in our subconscious is an idyliic vision. We see ourselves on a long trip spanning the continent. We are traveling by train. Out the windows we drink in the passing scene of cars on nearby highways, of children waving at a crossing, of cattle grazing on a distant hillside, of smoke pouring from a power plant, of flatlands and valleys, of mountains and rolling hillsides.
But uppermost in our minds is the final destination. On a certain day at a certain hour we will pull into the station. Bands will be playing and flags waving. Once we get there so many wonderful dreams will come true and the places of our lives will fit together like a completed jigsaw puzzle. How restlessly we pace the aisles, damning the minutes for loitering-waiting, waiting, waiting for the station.
"When we reach the station, that will be it!" we cry. "When I'm 18." "When I have my dream job!" "When I save a million dollars!" "When I get married!"
Sooner or later we must realize there is no station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly outdistances us.
"Relish the moment" is a good motto especially when coupled with Psalm 118:24: "This is the day the lord hath made; we will rejoice and be glad in it." It isn't the burdens of today that drive men mad. It is the regrets over yesterday and the fear of tomorrow.
So, stop pacing the aisles and counting the miles. Instead, climb more mountains, eat more ice cream, go barefoot more often, have more late nights, watch more sunsets, laugh more, cry less. Life must be lived as we go along. The station will come soon enough.
The Station
By Robert J. Hastings
Tucked away in our subconscious is an idyliic vision. We see ourselves on a long trip spanning the continent. We are traveling by train. Out the windows we drink in the passing scene of cars on nearby highways, of children waving at a crossing, of cattle grazing on a distant hillside, of smoke pouring from a power plant, of flatlands and valleys, of mountains and rolling hillsides.
But uppermost in our minds is the final destination. On a certain day at a certain hour we will pull into the station. Bands will be playing and flags waving. Once we get there so many wonderful dreams will come true and the places of our lives will fit together like a completed jigsaw puzzle. How restlessly we pace the aisles, damning the minutes for loitering-waiting, waiting, waiting for the station.
"When we reach the station, that will be it!" we cry. "When I'm 18." "When I have my dream job!" "When I save a million dollars!" "When I get married!"
Sooner or later we must realize there is no station, no one place to arrive at once and for all. The true joy of life is the trip. The station is only a dream. It constantly outdistances us.
"Relish the moment" is a good motto especially when coupled with Psalm 118:24: "This is the day the lord hath made; we will rejoice and be glad in it." It isn't the burdens of today that drive men mad. It is the regrets over yesterday and the fear of tomorrow.
So, stop pacing the aisles and counting the miles. Instead, climb more mountains, eat more ice cream, go barefoot more often, have more late nights, watch more sunsets, laugh more, cry less. Life must be lived as we go along. The station will come soon enough.
Wednesday, June 25, 2008
Congratulations to Kim LePage- You are an IRONMAN!
My client who I have been working with the last 6 months completed her first Ironman this past weekend! I am so proud of her! Congratulations Kim!
She took this goal head on. She followed everything I told her and worked hard spending hours and hours running, biking, swimming and in the gym to reach her goal of becoming an IRONMAN! Her training was not without obstacles which she overcame like a true athlete and stayed focused on her goal.
She competed at Ironman Cour de'laine where the water was a chilly 57 degrees Farenheit. She had a great swim and a pretty good bike. Her only obstacle during the race was some stomach pain on her run where she found herself having to walk more than she would have liked to but she didn't let it get her down mentally but stayed focused on finishing the day and crossing the finish line to be an IRONMAN!
Great job Kim! You are on an IRONMAN!
Pictured: Kim doing Wildflower Long Course as one of her training races leading up to her Ironman.
She took this goal head on. She followed everything I told her and worked hard spending hours and hours running, biking, swimming and in the gym to reach her goal of becoming an IRONMAN! Her training was not without obstacles which she overcame like a true athlete and stayed focused on her goal.
She competed at Ironman Cour de'laine where the water was a chilly 57 degrees Farenheit. She had a great swim and a pretty good bike. Her only obstacle during the race was some stomach pain on her run where she found herself having to walk more than she would have liked to but she didn't let it get her down mentally but stayed focused on finishing the day and crossing the finish line to be an IRONMAN!
Great job Kim! You are on an IRONMAN!
Pictured: Kim doing Wildflower Long Course as one of her training races leading up to her Ironman.
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