Sunday

Nothing too exciting. Several short workouts posted

I enjoy sometimes when life has settled down and there is no big news to discuss. The big family holidays are over and things are mellow.   I have been in a super laid back mood since I got back from Marin County. Going with the laid back theme I have kept my workouts as such. Very short ones as usual.  Here are a couple ones I have done in the last several days. One I got from Ross's training book Never Gymless.

Workout 1 (feeling lethargic so eased back in to this first workout on the cardio part)
Swings    8kg      50 reps   
Suitcase Deadlift  2 24kg's  6 reps
Swings 12kg    50 reps
Suitcase Deadlift  2  24kg's  6 reps
Swings 16kg   40 reps
Suitcase DL   2 24kg's 6 reps
Snatches 12kg   10 per side

Presses  12kg   6 per side and repeated 2 times

Rehab for my TVA .  Still feeling C-section pains and that the muscles are not working correctly. ( I will write a post later on what they don't tell women and should after this major surgery)  Need to start all over with teaching my brain how to slowly use and tighten my TVA.  
4 sets of planks on my knees.  Need to start with 25-30% intensity to get the right muscles activated. 

Workout 2   10 min  Got this little fun one from Ross's book and used a slight variation
Burpees  
Ring Rows 
Body Weight Squats
Kettlebell Push Ups

Went through each exercise for 60 sec, then 45 sec, 30 sec, and 15 sec. Took as few breaks as possible. Took me 12 minutes to complete. Suppose to be 10 minutes with no rest. 

More knee planks and 4 point tummy exercise from Paul Chek's book.

Workout 3  Today
Bent Press 8kg   3 per arm x 3
Pull Ups   3/2/2
One arm Push up with other arm on a bell (feeling a bit weaker today) 4 per side x 3

Rested 45-60 seconds between exercises

Clean and Jerk 12kg, 16kg   8 reps, 5 reps per side
Pistols      2 per side x 3      

TVA rehab   

That's all for now. Looks like another beautiful day here in San Diego.   



Saturday

Another little quickie


I'm all all fired up this morning because I am headed to the mountains this evening. That's right, it's snowboard season.  This is what I use to LIVE for. If I didn't have a baby right now I would have hit the slopes the second the mountain opened. Ben and I will be going up there with Lyla. So we will have to take turns taking runs. So with all my excited energy I wanted to get in a quickie workout before getting in the car heading to slopes.

Here it goes!

2 Handed Swings 12kg 40x
Alternating Swings 12kg 42x

Double Cleans 12kg's  10x
Dead Double Cleans 12kg's 10x (tough)

High Pull Catch and Squat with a Burpee  12kg 10x 
High Pull Catch and Squat with a Burpee 12kg  10x

Double Snatches  8kg's  15x
Double Snatches 8kg's   18x

1 Arm Push ups  2 per side
Ab wheel roll out  10x
1 Arm Push ups 2 per side
Ab wheel roll out  10x

Stretches with baby and done!  
Last season I had just had Lyla and there was barely any snow left. Remember I'm in southern cali.  Here is a pic of me hitting the slopes as soon as doctors gave me clearance since I had a C-section. I got 2 hours total in for the whole season.  8-(    Yay for today!!! 


Friday

Just messing around

After my 3 mile walk/jog one of my girlfriends came over to check out my new little garage gym. My friend and I were playing around with the pull up bar like we were kids. I was also pushing Lyla around in the little radio flyer wagon in between messing around with pistols and swinging on the bar. I then wanted to try a one arm push up. I decided, what the heck, let me give it a whirl and fall flat on my face. Well surprisingly I did it! Then I did it again and then on the other side!  Woo hooo.  Hmmmm how did this happen since I haven't really trained for one arm push ups??  My guess is tension or lots and lots of stress built up.

I have been practicing pistols and pull ups for the past 2 weeks, which both require tons of tension.  I just used the same breathing and tension technique to the push up and I actually did it. There was definitely some snap, crackle, and pops going on.  

Strength works in mysterious ways sometimes.  I strongly feel that the mind can take over and provide you with the extra strength in time of need. Especially when you have lots of built up energy inside that is ready to explode! The story of my life.  


Wednesday

Under 12 minute workout

I have been feeling pretty good these past couple days. During the holiday season I am not as busy so I have some more down time.  Even though my baby tends to tire me out, I am feeling rejuvenated! Today I squeezed in two mini workouts.

Morning workout

2 Handed Swings  12kg  1 min
Snatches                 12kg  2 min
Jump Rope                      1 min
Alternating Swings 12kg 1 min
Alternating Snatches 12kg 1 min
Jump Rope                            1 min
Pull ups           3x
Took 1 minute break in between each exercise

Evening workout (my client was running late so I squeezed another one in)

Turkish Get Ups  16kg   2/2
Pull ups                            4x
Pistols            10lb          3/3
Windmills             12kg  4/4

Went through each exercise with minimal rest and repeated 2 times

It's amazing how wonderful the mood and energy picks up even with just these short practice sessions!  I love it!!!



Thursday

My Transformation

This post is not about anyone's body being transformed. It's about my ugly garage being transformed in to a kettlebell / training studio. I have been extremely busy the past several weeks trying to make this happen. It was a lot of work but the outcome is worth all the headache. For the past 8 months I have been training everyone in my backyard, which has worked out great. But when it rains or it's dark it isn't the best place to be. So looking at my horrible garage I thought it would be a good investment to use it wisely.

The most challenging part was forcing us to get rid of lots and lots of crap! Which is probably one of the best parts about this. The next best part is I now have a home kettlebell gym that is fully insulated. I wasn't able to convince Ben to get a shed for some of our storage so we settled on getting nice cabinets. We still have room for storage AND a nice little desk for the online training and nutrition consultations I do. Here are the before pictures. I couldn't even walk in the garage. We had an old garage door, holes all over the wall, and old shelves that were built in the wall.









This is what I did to re do everything. Had the old shelves demolished, put new cabinets and a desk in. Updated the garage door so I can have a roll up one with windows. Had nice lights put in on the ceiling. Rubber flooring and mirrors. Lots of drywall repair with energizing colors of paint. This painter was amazing and very reasonable. If you are looking for a good painter this guy is your man. He did more than he needed to with his part. http://www.myspace.com/wcpaint
Well here is the almost final pictures. There is a couple more little touches that will be added. Areas to place my exercise and medicine balls. Places to hang my ropes. And I will be adding a pull up bar to the beam. That way I can also hang my gymnastic rings from the pull up bar.





Yay for being done with the transformation!

Tuesday

My trip to London with lots of walking




Where do I start? It was an unforgettable trip. I went to visit my grandparents to introduce Lyla to them. They are 84 years old and I didn't expect them to make the trip all the way over here. So we decided to go there. I will say I was half asleep for most of it. Lyla decided to be up from 2-5 a.m. every morning and sleep several hours during the day. We still made the best of it even though we were dragging.


For 2 days of the trip Ben and I rented a car and we drove outside of London. One of the places we went to was Leeds Castle. It was absolutely gorgeous.






I didn't really get a chance to do too much exercise since I was so tired to begin with. I did manage to get some Turkish Get Ups in with my carry on bag. My family thought I was crazy. Then I went outside to use my jump rope one time. My intentions were good. 8-) Just did not turn out as planned.

During the trip I had no choice but to get off my healthy diet. Several days in to the trip I was starving from trying to work around my diet. There is only so many nuts, seeds, and bars I can live with. The English are huge on their biscuits and tea time so of course I had to go with the traditions. It was so cold there that I also had some hot chocolate. Which I never do when I am at home. The hotel served a buffet breakfast every morning filled with cereals, breads, yogurts, and eggs. It had been almost 6 months since I have eaten toast, by the 3rd day I was going for it. Not to mention had dessert almost every evening. Suprisingly enough I didn't have too many stomach pains. I actually felt really good after eating it. I did get a little bloated towards the end of the trip. When I got home the bloating went down after one night's sleep.

I didn't want to step on the scale. I was convinced I had gained at least 5 pounds. I was 109 before I left. Which is ridiculously low for me. So I wouldn't have minded too much if I put on a bit of weight. Sure enough I get on the scale and I'm 108 pounds. Now how the hell did that happen? This is the only thing I can think of. I had to walk almost everywhere I went. Which probably averages about 3 miles a day. I was holding Lyla much of the time since she would start crying when I put her in the stroller. (She is at the stage that she wants to see everything going on around her. And wants her mommy to hold her constantly). I ate tons of food, didn't really work out, sat on a plane for many many hours, and actually lost a pound. I was so surprised by this I had Ben step on the scale. He indulged just as much as I did, if not more. He lost 4 pounds! Can walking everywhere be that effective? It must be. 8-)

Wednesday

London

Hello Everyone! Sorry for not posting in so long. I am in London right now. I packed my jump rope with me and some bands. I haven't had a chance to visit any kettlebell instructors while I'm out here. Travelling with a baby is quite a challenge. I will update everyone in the next several days when I have more time to chat.

Friday

Halloween



I would have put a picture of peanut butter cups or chocolate bars but I wouldn't want to entice anyone to have some. I would be lying if I said that I resisted the halloween candy temptations. When food is brought in to my house I will end up eating it. Every day this week I have managed to eat some candy. I feel guilty but then again I feel it's ok. I have been so strict with what I have been eating that I allow myself to indulge every now and again.

Speaking of my normal eating habits, Tracy had encouraged me to take a picture of what I eat. Last night I made Spagetti Squash and put organic marinara sauce on top with some turkey meatballs. I also steamed some cauliflower and brocolli to get some extra veggies. Then for dessert I had a fruit salad that I made. Everything was pretty simple to make. If I can make it anyone can. Here is what it looks like. I found it bit humerous taking a picture of my dinner plate. The picture of the Reeses peanut butter cup is not in there. That should go next to my fruit salad. 8-) Yes I am human too, which many people joke around with me about.





LIfe is definitely getting better! Ben also had his first workout yesterday. He is very sore today but I am proud of him!

Yay!!!

Dealing with the Fires

First I want to start off with a positive note. I feel extremely lucky to have a home to come back to. My heart goes out to all those who lost their homes and valuables in the fire. It is hard to feel sorry for myself when people have it so much worse. This has been an eye opener this week. It really puts things in to perspective.

On Monday Oct 22nd, I woke up smelling smoke at 6:00a.m. I looked outside and there was ashes falling and a red haze in the sky. I immediately turned on the TV and on every station there was BREAKING NEWS wild fires. I phoned my friend Laura that lives 10 minutes from me. She had been evacuated at 5 a.m. from her home. It then occured to me that I better start thinking about what is important to me. I knew as long as I have my family including my 2 cats, that is all I would need. I got a knock on my door as I was sitting there in shock. It was my neighbor from across the street inviting me over to their home so we can breathe cleaner air. They have a special air filtration system so their air was much better than the air in my home. I decided to take them up on their offer since I was already starting to get a sore throat. I grabbed my baby and put a blanket over her head. Then I ran across the street as quickly as possible. It smelled so bad it was like swimming in an ash tray.

Several hours later, some neighbors came to the door saying they were getting evacuation calls. So I ran back across the street and got my husband out of bed. He at this time, was dealing with an extremely painful migraine. I let him know what was going on and he got up, but said he needed to take a bath!! I wasn't in the happiest moods hearing this. Then we packed up our important documents, baby gear, waters, and our cats. We filled up our car and drove to Laguna. To make a very LONG story short I am now back at my house in Encinitas. The air quality is extremely poor and we have been told to stay in doors. All schools in San Diego have been cancelled for the whole week. I am definitely going stir crazy since I haven't been able to be outside since Sunday. My days have been spent watching the news and waiting until the conditions are somewhat healthy for me to return. Talking to loved ones to make sure everyone is okay. Rescheduling all clients and who knows when it will be safe to workout outside again.

Life can be crazy some times! It's wonderful to see this city really work together and become a close community. Sometimes it takes disasters to bring people together. In the end none of the material stuff matters. Having my friends and family are the most important thing to me! Thank you everyone for all the phone calls and emails!

Monday

Thought we were in the clear

We were getting really excited to start Ben's program last week. Then I had to rush him to the emergency room at 6 a.m. Now that he is off the Prednisone he is much more vulnerable for painful flair ups. I personally think we have gotten a little too comfortable with our eating and need to go back to a strict Ulcerative Colitis friendly diet. We don't know what the exact cause of the flair ups are. If we knew we wouldn't keep having this problem. The pain is so unbearable that he required pain medicine 4 times stronger than Morphine, which is called Dilauded.

Once things settle down I will continue to post. My daughter hasn't been sleeping well either for the past several weeks. At 3 a.m. she decides that she needs me! With no sleep and high stress, it's very hard to stay above water. My body has finally said ENOUGH! My lowered immune system from everything going on, finally gave in to a virus. With that being said, I do not workout when I am sick. Once I build my immune system back up I will be ready to go again. In the meantime I am forced to rest as much as my time allows. Which is very difficult for me. Ben is feeling much better now but still a little bit sore. Whenever his stomach is feeling fully recovered we will start his journey to health! I will keep everyone posted.

For those who are able to get a good night sleep, cherish it! I envy you. I never realized how much I liked sleep until I am this deprived. Anyone learn to live on very little sleep and still feel great? If so, please let me know who you are. I don't see myself getting good sleep for awhile!

Saturday

A Challenge for my Husband

Those who have been with me from the start with my blogging will remember that my husband was suffering from severe stomach problems that landed him in the emergency room over 15 times and admitted in the hospital 3 times. I would like to announce that he finally got off the steroids that the doctors put him on. The prednione (steroid) may have saved him but also came with a whole list of horrible side effects we had to deal with. So I am now becoming a very happy women seeing my husbands health start to improve almost drug free.

Since working out for him has not been an option for longer than I can remember, I am now giving him a challenge. I told him last night that if he did just 20-30 minutes a day of kettlebell workouts, 5 times a week his health and physique would improve dramatically. I am talking about a transformation. Of course proper nutrition would be part of it as well. We would take pictures, measurements, log everything to keep him on track. You would think since his wife is a trainer and nutritionist he would jump at this opportunity. For those who don't know Ben he is quite a comedian and never takes anything to seriously. If you check out his post of me discussing this challenge with him you will see what I am talking about. I encourage you to read it and post a comment to tell him to take this challenge! I need all the help I can get.

The pictures he put on his post are not him but to make you laugh! Here is his link http://www.lylasdaddy.blogspot.com/
or just click on Film Buffs blog in my link section.

Friday

Explosive Training Day

Today I was determined to do a little kettlebells and some other bodyweight exercises. Just needed my baby to take her morning nap. I decided to warm up with an 8 minute walk around the neighborhood. Just enough time to get her to sleep. Once I got home I knew it was just a matter of time until she would wake up. I needed to hurry up and get my workout done.
Here it is.

Explosive Push Ups 10
Jump Pull Ups (just using my tippie toes) 4
One Leg Explosive Box Squat (18 inch box) 10/10 on each leg
Snatches with 12kg 20/20

Went through each exercise with little to no rest. After Snatches rested 1 minute and repeated 3 times. Felt great after this. The best thing is this took about 20 minutes to do.




I could have been done but since she was still asleep I decided to use the extra time.

Lying Hip Rotations 10x
Wheel Roll Outs 12x
Medicine Ball Twists 30x

Did 2 sets and then she woke up. I wanted to get one more in so I brought her outside and finished one last set with her laughing at me.



Another successful day of working out while watching my baby. Yay!

Thursday

Interval Training Day

Today was my interval training day. I had planned to do kettlebell swings and snatches. My baby needed my full attention this morning and was resisting her nap. I knew my plan of swinging bells was not going to happen. Instead of just not doing anything, which many times happens, I had to be flexible and figure out another way. Those who have babies will know that putting them in a stroller will usually put them to sleep. So I decided to kill two birds in one stone. I put Lyla in the jogger, grabbed my stopwatch, and left the house. Lyla fell asleep within 5 minutes and I was then ready to expel some energy. I wanted to run fast but only for a minute at a time. I decided to do 1 minute intervals of running and fast walking for about 35 minutes.

Pushing a stroller and running up the hills were just as challenging on my heart as swings and snatches . I have never been one to love running long distances. I somehow completed a half marathon before, but don't have any intentions of doing so again. The 1 minute intervals of running and walking turned out to be a perfect workout! It was fun having the timer tell me when it was ok to stop and go. The interval times were short enough to keep me motivated.

This post is to remind me that there are no excuses! Sometimes things just don't go as planned. I have had to learn to go with the flow!

Tuesday

Strength Workout today

I am going to start implementing a system to keep me more well rounded with my exercises. As much as I believe you should only have a few goals at a time, I am not going to be competing in anything anytime soon. So for me to be well rounded it's important for me to work weekly on explosive strength, maximal strength, interval training, endurance training, isometrics, and more. Unless someone is training for a specific strength competition or a marathon, I am starting to change my views on training. We all know our bodies will adapt to the same type of training.

Today my workout was dedicated to strength. It took about 30 minutes to complete. Rested 45-60 seconds in between exercises to be fresh for each set. Always made sure there was 2 reps left in the bank. Practice needs to be perfect! Next time I will add weight to the double squats since 8 reps is high for a strength workout.

A1 Ring Pull ups 3 reps 4 sets
A2 Double Front Squats 12kg's 8 reps 4 sets


B1 Double Clean and Press 12kg's 5 reps 3 sets
B2 Snatch 16kg 8 reps 3 sets


C1 Ab wheel roll outs 10 reps 3 sets
C2 One Arm Push ups on 18 inch box 3 reps 3 sets

Pistol 8kg 1 rep each side (body felt tired) should have done this in the beginning!

Monday

Performance Menu Magazine





Just wanted to share this magazine with you guys. I enjoy the nutrition/recipes articles that come out of this magazine as well as the fun and unique exercises that are shared. I believe you can try a free sample issue. I am glad I was able to be apart of this.. The picture on the front is me doing a clean and jerk. There are some better looking pics of me inside the issue. 8-)

To get to the actual site you must go to http://www.cathletics.com/. It's on my links section as well if you click on Performance Menu. Enjoy!

Tuesday

Gluten and Dairy Free Banana Bread

For those who know me I don't spend a whole lot of time in the kitchen. This banana bread is THAT good that I wanted to share it with everyone. Yesterday was Ben's birthday and I wanted to make him a cake that we could both eat without feeling too guilty. Guilty meaning no stomach pains and bloating afterwards. This banana bread / cake is made with Almond Flour.

Here are the ingredients. I found this on the Specific Carbohydrate Diet website but used less honey, more bananas, and added spices to make it a little healthier and tastier. Here is the recipe.

3 cups of Almond Flour
1/3 cup of honey
3 eggs
2-3 very ripe bananas
1/2 tsp baking soda
1/2 tsp apple cider vinegar
1/2 tsp of cinnamon and nutmeg

Smash Bananas or put in a food processor. Mix all ingredients together unti smooth. Pour in a loaf pan and bake at 350 for 50-60 minutes depending on your oven. If you pour in 3 mini loaf pans (which I did) then bake for only 40 minutes. It was moist and sweet. I loved it and have a hard time not eating so much of it. The calories are a bit higher due to the fat from the Almonds. But it's good fat and low carb! My stomach feels great. Besides, I don't count calories anyway.

Saturday

Nice hands or a nice ass???

What do you choose??? Well if I have a choice I will choose the nice ass! As all you kettlebellers know, swinging those bells can really roughen up the hands with ugly calluses. I have several people including myself that every now and again get bothered by it. I have never been one to spend time making my hands look really pretty in the first place. With the work I do they would be ruined in one day, so I don't even bother too much. So this is a message for those ladies who let the calluses stop you from swinging kettlebells and doing pull-ups. One of the affects that kettlebell swings have on the body is a very strong nice butt! Tracy Reifkind, the swing master, is the woman to talk to if you have a question on swings and hand care! She is a perfect example of what the swings can do to your body. Suck it up because the rewards are worth it!!!!





On another note, today was an awesome class. It rained outside during the class but my husband and I managed to put a tarp over the overhang. Putting the tarp up was quite a challenge. Not to mention holding the baby in one hand and the wind blowing at 20-30 mph. We are lucky we are still married after that task. 8-) All joking aside, I added some rope training to the class. I was searching on the web and found battlingropes.com. There is a whole certification of just rope training. It was crazy how in to it these guys were. So I bought a 50 foot 1.5 inch manila rope from McMaster.com, referred to me by Ross Enamait. McMaster had great prices and recevied the rope at my house 3 hours later!  These rope waves are no joke! They get your heart rate up big time and it's a full body workout. I definitely recommend it to those who are looking to add more to their training.

The sun is now coming out. Looks like it will be turning in to another beautiful day. Yay!

Tuesday

Loving my baby and a typical day of feeding her

I wanted to wait until her 8th month birthday but I am bursting with love so I felt like expressing it today. As I write this blog she is crawling all over me trying to press all the buttons. Life is sooo different right now. Everything I have she wants to put in her mouth. It is very funny!

It is amazing how life changes so much as a new parent. I am so lucky to have the career I have. I am able to be with her most of the day. I don't know how I would have continued to breastfeed if I had a different schedule. I will say that priorities change big time. I don't get the personal time to myself like I use to. Especially big windows to do long workouts. When you see the schedule below you will have an idea why. This does not include diaper changing, bath time, play time, etc...

This probably wont interest you unless you are a parent or an expecting parent!
A typical day of feeding Lyla. I have had to add some extra nursing times because I was starting to lose my milk.
Breastfeed 6:30 a.m. and then pump
Feed her breakfast 8 a.m.
Breastfeed 10:30 a.m.
Breastfeed 1 p.m.
Breastfeed 4 p.m.
Feed her Dinner 5:30 p.m.
Breastfeed or bottle with breastmilk 7 p.m.
Pump 9 p.m. for bottle

As you can see much of my day is spent feeding my baby. Believe it or not I still do work. My husband will take over many times in the evenings while I am working. I also have some clients come to my home in the morning between breastfeeding times, so my husband or our cousin will watch her at this time. it has worked out very nicely. During the day when she will take her nap I will work on nutrition or online programs. After she is in bed at night I will work on my articles. So I'm busy!

I never thought I would be this head over heels in love with my baby. She lights up my world. It's amazing how I have lived 27 years without her and now I can't imagine 1 day without her. Every new step and new sounds is so exciting. She is worth every bit of this. I truly enjoy my days with her. I will not lie, they can get exhausting. I have enclosed a mini video of her. This blogger thing is great. I can share this clip with family members who don't get a chance to see her often. Technology can be good at times!

Saturday

Saturday's Circuit Class





Lately I have been having many more women show up to the classes. To be honest with you, I think that the girls overall are tougher than the boys! I'm sure you guys know that though.

Today it was a mix of beginners, intermediate and advanced kbellers. So it gave the advanced people a chance to go heavier than they are use to safely. Here is the workout. I took a couple pictures to give you an idea of what it looked like.

Warmed up with Joint Mobility

Body Weight Squats 15 x 3
Windmills 3 x 3
Low Swings 15 sec
Medium Swings 15 sec
Alternating Swing 30 sec
Medium Swings 15 sec
Low Swings 15 sec

Rest for 1 minute and Repeat 2 times

Circuit 30 seconds on 30 seconds off with a partner

Kettlebell Tricep Pushups
Alternating Step Ups
Double Clean, Squat, and Press
Knee Tucks on skateboard
Alternating Snatches
Ring Rows

Repeat 3 times

Finished with a Plank Hold and Stretched! Another gorgeous day!

Sunday

Breaking in the new Rings










Here are sompe photos of yesterdays class. We had lots of fun because it was a partner circuit class. Each station was either a kettlebell exercise, a ring exercise, bosu, or bodyweight. The rings were probably the most challenging part for some. Thanks to Greg Everett for suggesting me to get them, I am having the most fun with them. They are brutal though. I love it!

Some of the exercises we did in the partner circuit were Snatches, Swings, Double Clean and Press, Bosu Pushup Burpees, modified pull ups with rings, Turkish Get Ups, and more....
The weather was beautiful this week.

Thursday

20kg was still calling my name

Still on very little sleep due to coughing. But I couldn't get it out of my head that I wanted to try to snatch the 20kg. Even at my strongest when I was weighing 117 pounds right before my pregnancy I have never tried this. This morning my weight was 110 so I thought for sure my strength would be compromised.

I pretty much did the same workout as yesterday, which is posted on the previous post. After I was fatigued from my workout, I was impatient and wanted to try it already. So I picked up the bell and my heart started racing. The last thing I want to do is hurt myself. But I went for it and then did it again. Now I am really fatigued, but wanted to do it one more time just to get it on video. I am very shakey at this point as you can tell in the clip. Next time I'll get a video at the beginning of the workout when feeling fresh.



Wednesday

Feeling a bit under the weather workout

The past several weeks I have been surrounded by 2 friends with Bronchitis and a client getting over Bronchitis. I have been lucky to have a great immune system and normally don't get sick. If I am not sleeping very well, I am bound to lower my immune system, no matter how healthy I am eating. So with that being said, I picked up a nasty cough and have been fighting it for over a week. This bronchial cough has taken even more sleep away from me. It has been hard to find the energy for a good workout. It has also been disgustingly hot here in San Diego, and I don't have air conditioning! Today I made myself do a 30 minute workout. I kept the reps low but the weight high.

Warm Up Set 1

Pistols holding 8lb medicine ball 1/1
One arm Push-ups on 18 inch box 3/3
Turkish Get Up 16kg 2/2
Snatches 12kg 15/15

Rested 90 seconds

Set 2
Pistols with 8lb medicine ball 2/2
1 arm Push-ups on 18inch box 3/3
Turkish Get Up 16kg 2/2
Snatches 16kg 6/6

Set 3
Pistols with 8lb medicine ball 3/3
1 arm Push-ups on 24 inch box 5/5
Turkish Get ups 16kg 2/2
Snatches 16kg 10/10

Last bit!
Swings 32kg 8 reps
Double Snatches 12kg's 5 reps
Cleans 24kg 2/2

One of my goals is to be able to snatch the 20kg safely. I have not tried it yet. I just want to make sure I am feeling very comfortable with double snatches before trying the 20kg.

Thursday

Ever get bloated? It could be a food intolerance

I'm discovering that I probably have a wheat or gluten intolerance. I like to experiment with my body, so I will go through stages of eating only gluten free and wheat free products. When I am strict with it I will notice an increase in my energy and no pain or bloating in my belly. This past week I decided to try the corn tortilla crips from Trader Joes. Normally I look at the ingredients, but being in a hurry I didn't realized the first ingredient was whole wheat flour. I just assumed it was corn flour. Since it was already in my house I decided to eat them anyway. I only ate about a serving a day hoping that it would not have an effect on me. Within 3 days my stomach was bloated. There have been times where I can get so bloated I look 5 months pregnant. The bloating does not happen right away which lets me know that it is most likely not a food allergy, but a food intolerance. Two or three days can pass before seeing any problems, so it can be very hard to pinpoint what the actual cause is. It is almost a build up.

Some of the other things I have tried to think about are: Can I be dehydrated? Did I eat too much sodium? Do I need to start a rotational diet? As of now I am going to point the finger to gluten and wheat. Good thing there are many health food stores around here that carry many products that don't have wheat or gluten.

Saturday

My humble outdoor gym and todays kettlebell class workout




I'm thanking San Diego everyday for the beautiful weather it has. This city has allowed me to have such a wonderful outside gym. It was a bit over cast this morning which was nice because it cooled things down to about 72 degrees. I know that is nice and cool compared to most of the country right now in August! Here are some pics of where most of my training and teaching happens. Todays workout is below. We had some high intensity music going to keep the energy up!

Warm Up

Joint Mobility exercises in Neck, Hips, Shoulders, and Knees
Light Swings 10x
Body Weight Squats 10x
Figure 8's 60 seconds

Workout

Sequence 1

Sumo Squats 12x
Fisted Push ups 10x
One Arm Swings 10x each side
Alternating Swings 10x
2 Handed Swings 10x

Rest 1 minute after last exercise and repeat 3 times

Sequence 2

Renegade Rows 5x alternating each side
Single Squat and Press 6x per side
High Pulls and Snatches 10x per side

Rest 2 minutes and repeat 3 times

Sequence 3- this one was a circuit 30 seconds on 30 seconds off

Jump Rope
Box Jumps
Swings, Squats
Over the top on Bosu
TGU Sit Ups

Phew! Total workout was 50 minutes. Then stretched!

It was a challenging Saturday workout class, but fun as always. I even took most of the class.

Thursday

Lyla's 7 month birthday and SUPER fun day




Today has been such a perfect day. I woke up and actually went surfing!! It has been way over a year since I have paddled out. I thought today would be a great way to celebrate Lyla's 7 month. We took some cute photos of her. Ben was actually able to get a picture of me on a wave.

After I got home I was so pumped up that I did a fun kettlebell workout. If you have time try this one. Here is the workout.

Single Leg Deadlift with 2 12kg's 8x per side
Windmills 12kg 3x per side
Swing to Head 12kg 10x
Swings to Chest 12kg 10x
Swings to Belly 12kg 10x

Rest 1 minute Repeat 3 times

Push-ups on Kettlebells 10x
Clean, Squat, Press 12kg 6x per side
One Arm Rows 12kg 10x per side
Snatches 12kg 10x per side

Rest 1 minute repeat 3 times

Moving Plank 4 on each side
Medicine Ball Twists 20

No rest and repeat 3 times

Friday

Olympic Weightlifting



Yesterday I drove WAY out to MIke's Gym in Bonsall, California. This place is in the middle of acres and acres of land with a gorgeous view. MIke's Gym is based in his 2 car garage which is packed with kettlebells, olympics weightlifting equipment, crossfit stuff, and much more. This is all you would ever need for a hardcore workout.

Greg Everett (USA Weightlifting Club Coach, Crossfit Trainer, RKC, and CSCS) was nice enough to invite me to the gym and teach me a couple moves. I would have to say I have never tried Olympic lifts and I felt extremely humbled by them. They are far more challenging than any kettlebell moves I have ever tried. I had a good time trying to maneuver some of these lifts. My body definitely was trying to resist, since it was such an unnatural feeling.

Here is Greg's info. Greg will be doing an Olympic Weightlifting Clinic Oct 6 & 7th. You should definitely check it out!
http://www.cathletics.com/ Here is the event info http://www.performancemenu.com/resources/events/olyClinic.php

Here is a picture of a Muy Thai Fighter. The view is in the back of this incredible unique gym. Then there is me doing a clean and jerk with a kettlebell at the end of the olympic weightlifting session.

Wednesday

My 25 minute workout today and 10 minute WO from last night

Sqeezing in a quick workout. WIll try and do another one this evening before I train some clients.

Warm Up

30 seconds on 30 seconds off 3 times

Up and Over on Bosu Ball
Box Shuffles

Workout

Step Ups on 24 inch box holding 2 8kg's 10 L & R
Double Snatches 2 8kgs 10
Back Lunges 2 8kg's 10 L & R
Double Snatches 2 8 kg's 10
Repeated whole thing 4 times

My heart rate was up there. I tried to keep the rests under 30 seconds.
This morning weight is 110 pounds!

Last night one of my clients was 10 minutes late so this is what I decided to try and do. I need to do this more often because I was surprised I was able to do this at all!

Pull-ups 2 reps (woo hoo)
Pistols 2 reps on each leg (stoked)
Push-ups on KB's with one leg 6 reps on each leg

Repeated 3 times

Tuesday

Live on the Spanish Channel




My friend Yoana asked me to come on the Spanish Channel with her to show people how you can exercise with your baby. This was filmed about 2 months after I had Lyla. We had a great time doing this. I hope you enjoy!

Wednesday

Another challenge to face

Well last night I bumped in to my new plyometric box and broke my toe! I knew right away it was broken. I saw stars for a moment. I thought maybe 3 of them were crushed, but the X-ray confirmed only one.

With that being said, I will have to modify my workouts tremendously. Kind of bummed since I was just starting to enjoy my freedom again.

I believe the saying, "What doesn't kill you will only make you stronger". Maybe some how I will end up stronger with this little bump in the road.

Monday

Lyla's 6 month birthday today!




We made it to the 6 month mark. This post has nothing to do with training.

Just want to show off pictures of my little girl. I felt she looked cuter than ever today. Here are a couple pictures. I guess I am turning in to one of those extremely proud parents already!

Tuesday

Traditional Weight workout in a gym

I worked out with a female bodybuilder today that has won many competitions. She is super super lean and looks great. I love to train different ways. This is what she had me do.

Light Weight, HIgh Reps

Deadlifts 45lb 8
Roman Deadlift 45lb 8
One arm Roman Deadlift 10lb 16 left and 16 right (a bit too easy, but got my heart rate up)

Did all without any rest 3 sets through

Renegade Rows on barbells 15lb 8 on each side
Push Ups on barbells 5 reps
Hang Clean, Squat, and Press 30lb 6 reps (pretty light)

Did all without any rest 3 sets through

Step Ups on Bench 30lb 16 reps
Leg Raises for lower Abs 12 reps
Cross Crunches 12 on each side

2 sets

Bicep Curls 12 reps
Tricep Pull down 12 reps

3 sets

I still feel I get a much better workout using kettlebells. But it is definitely nice to switch it up.

Monday

I wanted to use the 16kg no matter what!

Today I decided it's time to go a little heavier with some of the exercises. I haven't been posting my workouts, since there has not been any consistency with my training, due to various reasons.

Trying to go heavier without training much is not always the smartest thing. But I felt if I can keep my form for 1 rep then that is good enough for me today! So I was prepared to not even be able to do one

Here is my short training

A. Turkish Get Up 16kg 1 rep on each arm 4 set ( little wobbly at first but did it with success!)
Snatches 16kg 6 reps on each arm 4 sets

Total 8 TGU's and 48 Snatches. Took longer breaks, 2-4 minutes, so I can have perfect form each time.

B. Push ups on Bosu upside down 10 reps 3 sets
Pistol Holds (held for 5 seconds at the bottom and came up with 2 legs) 8kg 2 reps 3 sets


Morning weight was 111.2lb and 19.1% body fat. Still breastfeeding, so not sure how accurate the body fat scale is if I am walking around with lots of milk. I think it's time for me to do a caliper body fat or hydrostatic weighing.

Tomorrow's workout will be more isolation of muscle groups, due to the fact that I WANT to put some size on my body, meaning muscle mass. Will post the body building type workout tomorrow.

Saturday

5 Months Today!






It's crazy how the pregnancy went so so slow! It felt like an eternity. And now that Lyla is born I can't believe it has actually been 5 months. It feels like yesterday So just wanted to show a couple pictures to show you my progress and my journey. First picture is me 2 weeks before I gave birth, I know I was extremely huge! Pretty embarrasing picture. Pic 2 is 1 month later, still sore from C-section. Pic 3 Two and half months postpartum. Pic 4 Today at 5 months, I am at least 6 pounds lighter from pic 3 to pic 4. Pic 5 is today doing a pistol. Have to admit I did not train at all for the pistols. If I wanted to be able to do more than one I would need to start training. So I guess my body just remembers after not doing them for a year.

Friday

Feeling Revived!

i have to admit, these past 2 weeks I have felt extremely lethargic and low energy. With what life has thrown my way, I have not been able to stick to my goals. This is the first time in years that I haven't followed through with my word. I understand life can get in the way and get you off track. The longer you wait to jump back on, the harder it may get. So finally I forced myself to make some time for me. This morning I went in my back yard and had one of the BEST workouts I have had in a long time. Because it had been weeks since I've been consistent in my training I was surprised that I had the strength to do this fun workout.

My weight for the past week has been 111 pounds and I'm still exclusively breastfeeding. The only thing I can say I have really been doing right, is eating super super clean. I never let myself go hungry and I'm snacking all the time! I haven't been this light for 8 years. So I thought for sure I wouldn't have the strength to even work with a bell heavier than the 12kg. So here it goes!

TURKISH GET UP 12 kg 2-3 on each side
DOUBLE FRONT SQUATS 2 12KG'S 5 reps (very surprised I could do this)
CLEAN AND PRESS 12KG'S 5 on each side
SWINGS 20KG 15reps

Completed 3 sets

JUMP ROPE 1 min
SNATCHES 12kg 1 min
SWINGS 20KG 30 sec

Completed 3 sets with 1 minute rest in between each exercise

After this short, but intense, workout I feel like something has awoken inside of me. I feel REVIVED!!!! I'm ready to start working on those pistols now! I am able to get one on my right leg, but I want both legs to feel easy like they use to.

A good start to a beautiful weekend here in Sunny San Diego!!!

Monday

Getting back on Track and new goals

We may finally have some answers with Ben. The doctor is now pointing the finger to Ulcerative Colitis. The only thing is the pain does not match up to this type of Inflammatory Bowel Disease, so there could be something more to it. The doctor even agrees, but said it's possible in some rare cases. For now he is off the pain meds and taking special anti-inflammatory medications for Ulcerative Colitis and Crohn's. So we will just wait and see how that does. I am just happy that we are starting to get some answers. Still don't feel 100% satisfied, so time will only tell.


Now that things are going to be somewhat more stable, I can get back on track with my own training.
Yesterday I had a 15 minute time frame to do some training. So this is what I did.

Windmills 26lb 4 on each side
Single Leg Dead Lifts 2 26lb 8 on each side

It felt really good to do these. Almost like my body was craving these two exercises. I feel so much more balanced today.

Weighed in at 113 this morning. My new goal is to be able to do pistols again. I will give myself 3 weeks to get to this goal of at least one on each side holding an 8kg. I'll keep you posted!

Sunday

Update

First I want to thank everyone for all their positive thoughts, prayers, phone calls, emails, and so on. I never realized how many people I have around me that would help me out in need. So thank you!

The good news is Ben is out of the hospital and home. He is still in pain but slowly recovering back to his old self. He has been on a liquid diet and will be moving to soft foods shortly. After almost 3 weeks of waiting patiently to get the results of the camera test, we find that the video camera NEVER left his stomach during the test. When I found this out my jaw dropped and could not believe it. Supposedly this happens to 15% of the people. I was angry because it took them 3 weeks to tell us this. He now has to redo the test in a week. This time instead of swallowing the camera they are going to place it passed his stomach so this does not happen again. So hopefully they will find some kind of answer for these horrible episodes. Poor guy has been through way too much!

Tomorrow we leave on a family trip that has been planned for 5 months. So I already scoped out the area to make sure there is a hospital near by. I am looking forward to this trip so I can have some time to relax. I've been running around like a mad woman with way too much stress. So this trip is in dire need for me.

On a positive note I have somehow been able to stick to my clean diet very very well this past month. I am now weighing in around 112 with a body fat of 20% (still high for me because of breastfeeding). I don't want to lose any more weight. This is actually pretty low for me. It's been tough getting the energy for my strength training with all that has been going on. So I may be losing a little bit of fat and muscle right now. Once everything settles down I will get a chance to really focus on packing some muscle back on my body. It has now been 4 months since I have had Lyla. I am very happy with my progress. I think it's safe to say that I feel better about myself now than I did right before I got pregnant. I will get my 4 month picture up real soon. I don't know if I will have internet access where I'm going, since we are staying at a Ranch.

Hope everyone has a great Memorial Day!

Tuesday

Life can be a nightmare!

LIfe has been one heck of a rollercoaster this past week. Ben had to be carried away in an ambulance and is now staying in the hospital. Still no word about the camera test results. I am so angry with the ambulance. They took 15 minutes longer to get to the hospital than I did. But that is a whole other story that I can go on with. IDIOTS is all I can say. We are also only 5 minutes away from the hospital. The stupid driver got lost! AND on top of that when I got to the emergency room the people at the front had no idea that my husband was even coming in. They said, "Are you sure they are taking him to THIS hospital?" I was about to collapse from being so upset. And on top of that having to rush out of the house to kiss my baby g'bye in a panic. Thank god Ben's cousin lives right around the corner and was able to come over immediately.

I will write on this more later. I am going to go back in to the hospital now. Once things settle down I will continue to blog. But as of now this is the deal!

Thursday

My husband swallowed a VIDEO CAMERA!



Yesterday my husband swallowed a pill with an extremely small wireless video camera inside it. He had to wear a pack around him with wires that made him look like a bomber for 8 hours. This pack held a special tape to record from the wireless video camera passing through his body. Technology is absolutely amazing these days. Why did he do this you ask? Well the past 2 years I have had to rush him to the emergency room at random times due to EXTREME and unbearable abdominal pain. He has had every test done to figure out what is causing this pain. From blood work, CT scans, Endoscopic Ultrasounds, Endoscopies, Colonoscopy, you name it. Still no diagnosis! I have even tried taking out certain foods and still nothing has been consistent of why this happens. How frustrating can this be?

It all started almost 2 years ago when we took a family trip to Hawaii. His entire family got sick towards the end of the trip one by one with vomiting and diarrhea. Fortunately I did not get it. Everyone got well within a day or two except for my husband. He ended up in the hospital for almost 3 weeks with a diagnosis of Pancreatitis from one blood test. After that, the blood tests remained normal throughout the 3 week stay, but the pain was still there. He had to be on extreme narcotics injected in him every 2 hours. Stronger than Morhpine! Getting out of the hospital is a whole other story that starts bringing tears to my eyes. Just want to touch on the subject on how angry I am at the doctors and pain management people for not even tapering off his narcotics and sending him home cold turkey. If anyone understands what I am trying to say here, I am sure you have an idea of what he had to deal with after that. Anyways, to make a long story short, life has been quite a rollercoaster since the trip to Hawaii. I have such a hard time seeing him in pain when this happens. He went almost 5 months with no pain and last week he was in the ER twice.

The point of me discussing this post is for two reasons. First reason, if anyone has any suggestions or knows someone who has been through this type of nightmare sudden pain, please share with me. If the specialists (which are supposedly the best) do not find anything with this amazing test, we will be going the holistic route. Second reason, This has taught me not to sweat the small stuff. I now find myself being much more laid back about things that normally would make me very upset. A good day for me is watching my husband having a pain free day. Seeing a smile on my daughters face while my husband holds her lights up his world. So of course my heart melts. Going through trauma has only made me stop and appreciate the beauty that life does have to offer.

Sunday

Breastfeeding or low body fat?? hmmmmm




I have been flucuating on my body fat scale
this past week. Getting a bit frustrated, I have been averaging about a 21.6% body fat. I consider this way too high for my own personal standards. My weight of 115 is great, but the body fat is telling me I need to start working a bit harder. BUT I have a big question running in my mind.  Does breastfeeding hold on to that last bit of fat I am trying to shed? I am fitting in to all my pre pregnancy clothes but I want my super lean look back!

Most people say breastfeeding helps you lose weight. Which initially I agree with. I am definitely not trying to make excuses, but I think nursing causes you to hold on to a certain amount of fat. Back in the days in order for the baby to survive when the food was scarce, I believe the mother was designed to hold on to a certain amount of fat, to make sure milk could still be produced for the survival of the baby. I have spoken to many many women who breastfed and said they dropped about 5-7 pounds after they weaned their child. So what do I care about more? My lean physique or my baby getting the healthiest nutrition a mother can give?




The answer to that question is easy. I choose my babies healthy nutrition. The benefits of nursing are so incredibly wonderful it would be selfish for me to choose my body over the health of my baby. I am most certainly not bashing those women who have chosen to formula feed from the beginning. It is obviously not for everyone and some women have to go back to work full time. The milk would stop coming as soon as the mom is away from the baby for too long. I am actually a formula fed baby myself, and turned out just fine. I have become a purest over the years and feel overjoyed I can give my healthy milk to my little girl. Knowing every thing I eat and drink goes right to her through my milk makes me that much more cautious of what I put in my body. It's just so amazing how a little being can solely live off just MY milk. I am also very fortunate to have a work schedule that allows me to feed her when needed.

With that being said I have decided to change my goals. I plan on breastfeeding as long as I feel the need to do so. Could be 6 months, 1 year, or even 2. Being a mommy is such a learning experience and I will not know until I reach the day it's time to wean her. I will continue to work out hard and eat super clean. I may drop 1 or 2% body fat but will not restrict myself until the time is right. My new goal is pure strength. Getting stronger and building dense lean muscle will be my focus. I will have to tell myself not to stress over my body fat. Which I admit will be difficult for me to do that. I just know I have to keep on doing what I am doing and look at my baby and know it's all worth it!


SIX MONTHS LATER
Snatching the 20kg kettlebell. Weight 110b. Still nursing here but my baby was now eating solids. The weight just falls off if you continue to nurse after they add solids plus if you have been working on putting muscle and strength during your postpartum recovery stage. My point is start your strength training and don't worry too much about "cardio" yet. Walking with your baby is a perfect component along with reasonable healthy balanced eating. The workouts I did during this time were very similar to the workouts you'd find on this program Ultimate Body Sculpt and Conditioning with Kettlebells DVD, which was filmed 3 months after this photo was taken. Pound for pound I was strong and still able to produce milk since I wasn't restricting my intake too much. 



Saturday

Should personal trainers have trainers??

Absolutely!

No matter how great of a trainer you are you can always learn from having a trainer yourself. If you are in the training business, you will know it is hard to find the time and motivation to train yourself after training people all day long. Even if you just get 2 or 3 sessions here and there from a respectable trainer it will drive your motivation back up and help you revamp your own training.

After I had my baby I luckily was able to lose all my weight by 6 weeks with plain old nutrition. After I got the clearance to start working out at 6 weeks I slowly started working out again. It was very humbling going in to a gym and lifting 50% of what I use to lift. My goal was to put some muscle back on and get my strength back. I managed to gain a little strength back but I wanted something more. It was hard to juggle my time with my daughter and working again. I needed an appointment with someone and did not want to think for once. So after some thought I decided to get a trainer for myself. I wish it could be permanent, but 10 sessions is all we can afford for the time being. I contacted my friends Franz and Yoana at Revolution. Luckily Yoana was able to take me in for some sessions. It is very hard to find good trainers that think outside the box and train with kettlebells. So the half hour drive each way is well worth it for me. I am really enjoying the several sessions we have had.

The point of this post is you can never learn enough. No matter how great of a trainer you are or kettlebell instructor, you can always learn a thing or two from somebody else. There are some trainers I know (I won't mention who) that have quite an ego and would NEVER consider hiring a trainer for themselves. One of them came up to me and asked me, You have a trainer?? Why?" I tried to answer him but he didn't quite understand. I find those individuals very close minded and have ego's a little too big for themselves. A good intructor to me, is someone who is always thinking outside the box and open to new types of training techniques. I think all trainers should have the opportunity to have a trainer!

Working Out with Friends

This morning I decided to invite a couple friends over to do a little workout in my backyard. Some of them have been asking me to show them how to do kettlebells so I though this would be fun. It was 6 of us total and everyone seemed to enjoy themselves. I had some good music going and the sun came out for a little while. Since I was lacking equipment I put together a circuit for 6 and everyone was winded by the end. Most of the group was new to kettlebells so I kept it as simple as possible

Warmed up with Good Mornings and Light Swings

1 minute on 1 minute off 3 sets in this order

Kettlebell Tricep Push-ups
Medicine Ball Twists
No handed TGU's
Clean and Squat
Skateboard Back Lunges (Yoana Snideman taught me these) They are AMAZING!!
Swings

Stretched

Wednesday

Sharing an activity with your spouse



It's been 2 and a 1/2 months now since I have had my baby. Now that I am feeling myself again I felt the need to share an activity with my husband other than watching tv, eating, and taking care of our baby. We took walks together with the stroller, but that got old pretty fast. Since my husband prefers sports I had to think of something we can do together. I don't think he would have much fun if we played basketball together, since he is really good. So I have convinced my husband to start playing tennis with me. Neither of us are very good, but it's something that the two of us can share together. And when we travel it's something you can do all over the world.

I don't know how many times I hear complaints from different people that they don't do any activities with their spouse or significant other, except eat and watch tv. I feel every relationship should try and share something together that they can do outside. Since my husband and I have such different interests when it comes to activities, we have finally found something we can do together.

I can't tell you how perfect is has been to start this. Our neighborhood has a tennis court walking distance from us. We are able to stroll Lyla over to the tennis court. She either sleeps in her stroller or stares at her little toys hanging from the top. When she starts getting fussy we know it's time to end the game. Tennis has now taken the place of my cardio. I have never been one to enjoy being on a machine at a gym, when you can be outside playing a game. I feel I get just as good of a workout and having fun too!

So for those who hate cardio, I recommend finding something you love to do that happens to be active. You wont even realize that you are working out!