Archive for January, 2014

                                    Add a “hold” to both the Around the World and the Figure 8’s and step up your game!

Cast Iron Strength

Want a great kettlebell workout today that will really make your abs work hard?

During your entire workout remember this one thing, and say it over and over: “Bring navel to spine.”.

This works really well during a kettlebell workout.  You essentially “suck” your belly in and bring your belly button back towards your spine.  Imagine bringing your “front body” through to your “back body”.   It’s a yoga technique and the visual will tap your abs during all your regular exercises… so check it out, give it a try… and then let me know in 24-48 hours how your abs feel!

One other thing, when you’re doing your Around the World sets, stay low on the first 100 reps or so, and then for the next 100 reps bring the kettlebell around and up each time to an alternate shoulder for the “Around the World with a Hold”.  As you do this, remember to suck navel to…

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Red Bull, Black Dog, Cast Iron.

Posted: January 21, 2014 in kettlebellhell

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Every day I hear the “busy excuse” and shake my head.  It doesn’t take much to fit a kettlebell workout into your day.

Follow the Rule of 3:

1. Drink a Red Bull.
2. Put on Zeppelin.
3. Grab the Cast Iron.

Now get to work.

This will give you a good workout, and it lasts for just 3 Zeppelin songs.  Now… no one can possibly say “I’m too busy to workout”!

Start with a 5 minute warm-up to Black Dog.
1 minute each:
Around the World (30 seconds each direction)
Ab Twists (60 seconds, no stopping)
Suitcase Swings (30 seconds each arm)
Clean and Press (30 seconds each arm)
Goblet Squats (60 seconds, no stopping)

Now, get on the floor and spend 5 minutes and 33 seconds knocking out TGU’s to Whole Lotta Love.
(Turkish Get-Up to standing position, and back down again. keep going, no breaks.)

Finish with a cool-down to All My Love. Find your rhythm when you do these:
Figure 8’s with side lunge (1 minute each direction)
Hand-2-Hand Swings (1 minute)
Kettlebell sit-ups (let the song play out)

How do you feel?  You’re happy you worked out today, aren’t you!!  Do it again tomorrow.

Peace,
Kate

p.s.  Do you know why the song is titled Black Dog?  Because during the recording session of this previously unnamed track, a black Labrador Retriever walked into the studio.  He was said to be 19 years old.

Be Strong in Your Convictions

Posted: January 4, 2014 in Uncategorized

Reblog from Jan 1012: Two years later, and people are still too damn busy for their own good! Probably even more busy. We’re too busy to understand ourselves and our convictions and our passions. Too busy to contemplate both our personal beliefs and to what extent we share them with others. Social media has brought about a culture of oversharing, but often in a hurried and scattered way. In 2012, the book I should have written was written by someone else. It’s called “A Mindful Nation”. Just reading the foreword of the book made me exclaim out loud: “Damn!”

“What’s wrong?” my husband asked from the next room. I told him I was reading another book I was meant to write. I hate it when that happens. Yes, I’m working on my book, but my writing ebbs and flows. In the meantime, I enjoy what others have invested their time in.

Congressman Tim Ryan has written an excellent book that reminds us how important it is to think and be mindful. He shows us how to start paying attention and prioritize what is important. As I read his book, it’s clear that practicing mindfulness and setting your intentions will improve performance, in all areas of your life. From the gym to the conference room. It’s a great reminder to be strong in your convictions. Always. Know who you are and what you believe in. That strength will serve you well.

Happy Swinging, and Happy 2014!
Peace. Kate

Cast Iron Strength

You already know how I feel about yoga and kettlebells.  Yin and Yang… perfectly matched, each one helps achieve a higher level of success at the other.  Today, I’d like to discuss a few things from my yoga practice.  At the start of every yoga class we’re always asked to set our intention. Our intention is something that will resonate through our practice.  It’s quite often something we want to work on… and then we are reminded to think of our intention throughout the class.

I always appreciate this part of class because it forces me to focus on something and be very present.

Today my intention was strength and compassion. I often feel like those are the yin and the yang of life.  I merge these two into a single phrase I can repeat: “Be strong, be compassionate, and be sure of yourself and your convictions.”  If there’s one thing that resonates true for me…

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“Maintenance” for 2014!

Posted: January 1, 2014 in Uncategorized
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I was at my CrossFit gym yesterday, getting in one more workout before the end of the year, and something very interesting happened: The instructor asked the class what their fitness goals were for the new year. Normally, when you ask a room full of people about their fitness goals right after a big holiday of eating and drinking, losing weight and eating better will be at the top of the list. But not today.

Français : Force athlétique (Photo credit: Wikipedia)

People just shrugged their shoulders and said “maintenance!” “…I want to maintain what I’ve got!” Welcome to a CrossFit box.

You all know I love kettlebells and encourage practically everyone I meet to try them, but this speaks volumes for CrossFit. We didn’t sit around and reel off the tired old new years resolutions about how much weight we needed to lose, and there were no complaints or excuses or sob stories. Just a bunch of people committed to exercise who will keep on keeping on. I love it! And it’s not that everyone is walking around with “perfect” bodies either. It’s just that they have achieved a level of fitness that allows them to enjoy life and they are happy with that.  I’ve said it before and I’ll say it again… CrossFit works! I don’t care how “busy” you are… anyone can fit a few CrossFit workouts into their week, and that’s half the battle, isn’t it?

For the last year and a half I’ve been supplementing my kettlebell workouts with CrossFit, and it’s been a great combination.  I’ve written about this before in previous posts, but there is something very empowering about achieving a level of fitness that helps you move through life easier.  Just the other day I took my son and his new bike to the park and he says “Mom, run along side me while I ride!” (I was glad I was up for that!) But you find yourself in a great position to say “yes” when your friends ask you to join their running team, or meet them for a swim, or go for a hike… you don’t ask “How far?”… you just say “Yes!” This level of fitness allows you to keep life interesting by always being up for trying new things and meeting new people.

Let’s commit to fitness and start signing up for some races in 2014.  …and put them on your calendar.  Remember last year’s post on Strategic Fitness Planning?

https://kettlebellhell.wordpress.com/2013/01/13/strategic-fitness-planning-for-2013

An Alcatraz swim is on my list this year… along with my usual stair climb up the Columbia Tower and swimming across Lake Washington.  I want to try SUP Yoga, and do a trail run somewhere high and beautiful.  A few triathlons would be fun… maybe as a relay.  I’m open to suggestions!

Here’s to a great year ahead, and happy swinging!

Peace,
Kate