We’ve finally found a good use for those tiny little “mini kettlebells” sold in some of the local stores. Turns out my 7 year-old is a budding kettlebell enthusiast! Here she is this past weekend, taking some basic instruction from my RKC instructor on how to deadlift and swing. (She’s asked for her own 10lb kettlebell so she can train like mommy.).. Read More
Archive for the ‘Fitness’ Category
Wordless Wednesday – Kids can do Kettlebells
On June - 9 - 2010
My HKC Experience
On May - 19 - 2010
I had the most amazing experience this past weekend at the Hardstyle Kettlebell Certification (HKC)! After a year of training with kettlebells under the watchful eye of a Russian Kettlebell Challenge (RKC) instructor, I decided I wanted to take a bigger step. Instead of just working out with kettlebells, I wanted to prove I had what it takes to be certified in their use and instruction. For me, that meant attempting the HKC, a one-day course that provides in-depth instruction on kettlebells, and certifies attendees to instruct others in the kettlebell swing, squat, and Turkish get-up... Read More
Make Every Rep Count!
On April - 11 - 2010
Sometimes, when you’ve been doing a particular fitness routine for a while, it becomes so familiar that you start to lose your intensity. The problem is, you don’t realize it at the time. You go through the motions, sweat a little, and feel generally good about your workout. But then something happens that makes you realize that you’re not bringing your best form and intensity to your workout. Maybe it’s helping a friend through their workout. Maybe you decide to work with a trainer. Or maybe someone offers some constructive criticism of your workout.
In my case, it was a little different. Every Saturday, I participate in group kettlebell training with a trainer certified as having passed the RKC (Russian Kettlebell Challenge). Our workouts are generally 30-45 minutes of solid kettlebell training – lots of swings, squats, and dynamic movements. It’s generally not only a great strength workout, but also gets my heart pumping!
A few weeks back, instead of our normal group class, myself and two other students went to another gym to help our trainer out with a kettlebell demonstration. We were supposed to be showing people unfamiliar with kettlebell training how to properly do some of the basic kettlebell moves. Since I only train under my trainer’s supervision once a week (I train on my own 2-3 other times a week), I considered myself the least experienced of her students there. So I was really determined to be “on my game,” and give a proper demonstration of swings, squats, and any other moves we were asked to do.
Due to the nature of the demonstration, while we’d be doing kettlebell exercises, our “workout” wasn’t going to have the volume or cardio effect of our normal training sessions. We had far too many breaks, and weren’t doing more than about 10 reps at a time. I fully expected it to be a total write-off, as far as workouts go, and planned to make up my “missed” workout the following day.
As it turned out, the additional scrutiny of my trainer, her RKC certified spouse, and at least a dozen kettlebell neophytes caused me to put the pressure on myself, and I really worked hard to ensure I was keeping my core tight, folding at the hips on the backswing, popping my hips forward, and pulling my kneecaps up and tightening my glutes at the finish of each swing. Although I can swing a 20kg kettlebell, I was using my mid-range size that day – 16kg.
Even with low reps, long rest times, and a kettlebell that was not the heaviest I can swing, I still felt my hamstrings and glutes start to get fatigued near the end of the demonstration. And the next day, I could feel soreness and tightness creeping into my muscles as well, particularly while I was doing my “make-up” workout. I was very surprised that such a light workout had created such a reaction. And that’s when I realized…sometimes it’s not the length of the workout, the weight you lift, or the number of reps you do. Sometimes it’s about making each rep count, and giving every rep your all.
So while it’s exciting to move up in weight quickly, or add more reps than you did last week, I think I’m going to take it a little slower, and try to make my workouts more focused and intense. I’ll work on doing each and every rep with absolutely perfect form. That means my volume might be a little less, but I would wager that I’ll be a lot stronger (and have lower risk of injury) than I would have otherwise.
Do you worry about perfect form when you work out?
Sometimes, when you’ve been doing a particular fitness routine for a while, it becomes so familiar that you start to lose your intensity. The problem is, you don’t realize it at the time. You go through the motions, sweat a little, and feel generally good about your workout. But then something happens that makes you realize that you’re not bringing your best form and intensity to your workout. Maybe it’s helping a friend through their workout. Maybe you decide to work with a trainer. Or maybe someone offers some constructive criticism of your workout... Read More
Getting Started Losing Weight – Staying on Track
On March - 15 - 2010
I’ve been talking about the necessary steps for getting started to lose weight. First, you have to Set a Baseline. Next, you have to choose The Proper Tools. But once you’ve gotten started, one of the most challenging parts of weight loss can be staying on track. So here’s my list of the best ways to stay with your plan:.. Read More
Frugal Fitness – Home Gym on a Budget
On March - 5 - 2010
My good friend, Kelly, who authors The ¢entsible Life, has a “Health” section on her blog that will occasionally feature articles from yours truly! I’ll be writing about fitness and health, but with an eye towards Kelly’s goal of frugality. If you haven’t visited The ¢entsible Life before, you MUST go! Kelly has lots of great information for families and others trying to save money, and shares insights into her own family’s attempt to live on a budget and pay off their debt. And it’s not just me that thinks Kelly and her site are great – she’s been featured on local television, nominated for blogging awards, and even has her own on-line TV show!.. Read More
The Myth of Long, Lean Muscles
On February - 7 - 2010
photo credit: jeff medaugh
Companies selling weight loss and fitness products are often trying to find the best way to market to women. And one of the marketing gimmicks I’ve been hearing far too often lately is that a certain type of exercise (usually pilates) will help women develop “long, lean muscles.” The other variation on this theme is that a particular exercise will help women develop “dancer’s legs” or “dancer’s muscles.”.. Read More
3 Reasons I Love Kettlebell Swings
On February - 5 - 2010
Today’s post is from a personal friend and fellow fitness blogger, Anna Dornier of Path to Fat Loss. Anna and I first met on the Turbulence Training forums, and she was the one who first got me interested in kettlebells. Now, Anna is a Certified Russian Kettlebell Instructor (RKC) and Certified Personal Trainer with the National Academy of Sports Medicine (NASM). She teaches bootcamps and kettlebell class in Northern California under her company ATD Fitness... Read More
Dealing with a crowded gym
On January - 10 - 2010
Around this time of year, many people make getting fit part of their New Years Resolutions. As a result, you’ll see a huge uptick in gym attendance. This is great from the perspective of people getting healthier, but if you’re one of those people who sticks with their fitness plan all year long, it can be frustrating to have all of these extra people descending upon “your gym” and taking up equipment during your normal workout time. And if you’re trying to do circuit training and/or supersets, where you go from exercise to exercise with little to no rest, the crowding can absolutely mess with the effectiveness of your workout... Read More
The Female Body Breakthrough – A Review
On January - 2 - 2010
I’ve been following Rachel Cosgrove on Twitter and reading her blog for a while now. Of course, I’ve heard about the amazing gym she and her husband run together, and know many fitness gurus really respect her professional expertise. If you’ve seen pictures of Rachel, then you know that she’s a lovely and fit woman. And often, when you see someone in great shape, it’s almost instinctive to assume that it’s just easier for them to stay fit than it is for everyone else. I have to admit, I assumed that about Rachel. I knew from reading her blog that she struggled with the same body image issues that all women do. But when I read her new book, The Female Body Breakthrough, I was shocked to learn that Rachel had gone through periods of being significantly overweight, and even struggled with an eating disorder... Read More
