Tough Mudder MN 2014 – Day 2

The Mudder Lovers came, saw, and conquered Tough Mudder MN 2014 on Saturday…..

…….two crazies came back on Sunday to do the course again.

Rise and shine....it's Mudder Round 2 time!!
Rise and shine….it’s Mudder Round 2 time!!

Runner Randi and I signed up for the Sunday course shortly after we got back from Tough Mudder Kansas in May.  You know, because everything seems like a good idea when you don’t have to worry about it for a month or two :)

Truth is, though, I was pumped about this race.  We’ve already done Mudder….but never done Mudder the day after doing Mudder, you know?  Like, there’s a lot of shit to think about.  Are we going to be sore?  Can we do it?  Who the flip is going to help us up over obstacles….we are now at the mercy of other participants on the course.

Guess what?  Aside from Everest, we didn’t need no assistance, yo!  We climbed those walls ourselves!  And everything went amazingly!!

I was pretty jacked up driving up to meet Runner Randi and crew for the course on Sunday.  Like, excited jacked up….not afraid jacked up.  Then we get to the course and it’s sort of put up or shut up time.  We sped through check-in stuff….bathroom’d up, and then got in line ASAP so we could be in the first wave out so we could get this race going.

First off….being in the first wave is super awesome because the start line MC is AMAZING.  And, instead of the national anthem being sung FOR US, the whole wave sings it with no music.  Super awesome.

The course wasn’t super populated on day 2, so it was nice to jog through most it and it was actually quiet a lot of the time.  So, we had plenty of time to talk about parent stuff, family stuff, fitness stuff, and yeah, even some feelings :)

We plowed through the obstacles pretty well.

Let me tell you about the Wounded Warrior Carry.  Runner Randi will probably kill me for this.  Basically, the Wounded Warrior Carry is where you walk for about 50 feet-ish while carrying another Mudder, and then you switch and they carry you.  I was the carrier first.  Um, Randi squats and deadlifts A LOT.  So when she jumped on my back, she held on REALLY TIGHT with her legs…….so hard I thought my spleen was going to shoot out my mouth.  That girl is a boa constrictor.  I had to ask her to loosen up so I could actually move :)  Bahahahahaha, sorry Randi for the embarrassing story share! (actually #sorrynotsorry)

But seriously, if you’ve done Tough Mudder before, I can give you this little piece of knowledge – I was the same amount of sore doing two races as compared to one.  So, I think you should go for it!  It probably didn’t hurt that after the first course, I ate like it was my job and slept a lot too.  So I felt pretty relaxed and ready for day 2.

Your Tough Mudder experience is as good as the company you keep (or all the teammates you have).  What you put into it you will get out of it.  The people you do the race with have such an impact on your experience.  I did my first Tough Mudder with Randi, and I’m so glad I did this crazy second event of the weekend with her as well.  It was an amazing experience.

I don't always do two Mudders in one weekend, but when I do, I make sure to do it with my sister in iron.
I don’t always do two Mudders in one weekend, but when I do, I make sure to do it with my sister in iron.

Tough Mudder MN 2014 – Day 1

On Saturday, July 21st, 22 fabulous people hit up Tough Mudder MN for a chance at the course.  This is personally my third time on the MN course, and my second time with a very large team.  Last year, the TMWR Mudder Lovers was a team of 15, and this year….we had 22 members.  We are growing!  And everyone on that team was a perfect fit.

I’m going to tell you the truth.  The week before race day, I’m not always a peach to be around.  I get nerves….even though I’ve done it before.  Those “nerves” come out in waking up at night, feeling dread instead of excitement for the event, and bitching alot.  Then, something magical happens like a day or two before race day, and I’m JACKED BEYOND BELIEF AND ISN’T IT GO TIME ALREADY?!?!?!  I’m realizing this happens to me before every Mudder :).  I’m calling it my Pre-Mudder Meltdown.

Anyway, I’m going to drop a few pictures in here to show you a small snippet of our day, but the truth is, a lot of stuff happens out on the Mudder course.  Especially with a large team.  Some of us know each other really well, and some of us don’t know each other except for race day.  So, nerves come out, and fear, and joy, and excitement, and adrenaline, and combine that with old friends and new friends, and you have the recipe for some pretty awesome stuff.

Fear does crazy things to you.  You might be afraid of an obstacle, and just stop and take a second before you attempt it, and that’s cool.  Watching someone be afraid also does crazy things to you.  It brings out the motivator in people.  People who might not know you so well are now on your side, cheering you on and talking you through things.  You have to be able to trust your teammates when you are running up Everest, and knowing they will be there at the top to help grab your arms and help you crawl your legs up the side so you can get to the top.

This event was my fourth Mudder, and each time I’ve learned something about myself and about how I react to things, and also about how other people react to things….especially when they are stressed or a little afraid.  I absolutely love watching first timers go through Mudder and realize they can do things they are afraid to do, or thought they couldn’t do.  I love that everyone is good at something different.  I also love that random people along the course all pitch in to help.  It’s fun to see someone who started in your same heat along the course and how they are doing, and what they think along the way as well.  Mudders have each others backs.  If you ever wear your finisher shirt out and about and see another Mudder on the street, you can give them a nod because you KNOW that’s how Mudders roll.  Mudders get it.

So, here you go, a few pictures:

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TMWR Mudder Lovers! Spotless and ready to roll!
After Mud Mile....dirty, ya'll!
After Mud Mile….dirty, ya’ll!
Mudder Lovers!  Course complete!
Mudder Lovers! Course complete!

To the TMWR Mudder Lovers…..THANK YOU for being a part of the team.  You made the day absolutely amazing, and I wouldn’t have spent my day any other way!  We rocked!  See you on the course in 2015………

 

Starved

*I am absolutely not providing scientific data here to support my opinion or thoughts.  These are just my thoughts and ramblings and not a “cure” for anything.  I am NOT a medical professional, and don’t intend to be one and take on that much schooling :)

I am probably hyper-sensitive to eating and how people eat, and eating habits of others….considering I’ve had my own weird eating issues in the past.  I pay attention to things, and not because I’m judge-y of others (although I’ve been guilty of that in the past), mostly because I’m just super aware because of my own past.

So, I’ve been thinking about this one for awhile (imagine that…me…thinking) and came to my own conclusions.  Some of it from my own experience, some of it not.  I’m sure there are other examples than what I’ve got to show, and that’s perfectly fine (and please add to my list).

In this country, we typically hear that we have an obesity problem – both in kids and adults.  Our tendency with obesity is to assume that an obese individual is lazy and eats too much (or in nutrition speak, is in a state of positive energy balance, where your energy intake and higher than your output).  While the energy imbalance thing is true (and the lazy/eating too much part is sort of the judge-y aspect), if you think about it….are obese people not, in fact, starved?  Literally, starving for nutrients, eating a diet that is high in calories and potentially low (or void) of major nutrients?  Eating more and more food as cravings or as habit, as their body is trying desperately to get those nutrients it needs to function?  Starved also from lack of movement (exercise) and all the benefits that come from it?

*also, I realize there is more to this equation, I’m just basically trying to shoot for some super simple examples here

We are also hearing more and more of other eating disorders – anorexia, bulimia, and orthorexia.  In this case, this is a more typical example of starving.  It’s just the opposite of obesity.  In this case, one is usually taking in far too few calories (or is in negative energy balance, in nutrition speak), and far too few nutrients as well.   Literally not eating enough, or exercising too much, or a combination of both and the body is literally starving for energy, rest, a break, etc.

Then, we have the emotional eater to consider (*slowly raises hand*), like me.   An emotional eater typically turns to food as a way to deal with other things, rather than just deal with the other things.  You know, because eating is much easier than dealing and processing with feelings, stress, difficult situations, etc.  Plus, eating is fun!  Except, in my opinion, when after you’ve just emotionally eaten, you feel worse than if you’d just dealt with your feelings to begin with.  Emotional eaters are starving as well….for a way to deal with their emotions.  They sometimes just don’t know how, or just don’t want to, period.

And then, I feel like, there is a final category.  The individual that just simply doesn’t know.  The one who eats breakfast, lunch, and dinner through the drive through, or without thought to what he/she is putting in their body, because they simply don’t know enough about eating, or were never raised to know.  Because food labels and packaging and fancy terms like “organic” and “low-sodium” sound healthy, so cool, let’s just do that.  Those individuals are simply starved for knowledge.

Isn’t this a sad issue?  That, in a country where we are known for very high obesity rates, we are a country that is probably, in fact, STARVING…….on many levels?

 

 

Training Log: 7/11/14 Snatch Test

So, today was a snatch test.  Per my coach, I’m to knock these out every other week.  If you aren’t quite familiar with what a snatch test is, it is a five-minute kettlebell snatch timed trial.  Basically, to successfully complete it, you must have 100 perfect snatches, completed with your weight class bell, completed in the time frame.

I am working my way into snatching well, and often, and for higher reps.  So far, I can seem to keep my form mostly together in sets of 5 per hand.  A successful kettlebell snatch should be driven through the heels – you are literally rooted to the floor.  Arm must be locked out up top, sort of like the bicep in line with ear, or thereabouts.  Each rep should be quick and powerful with full lockout at the top, and then boom, start again.  I struggle with maintaining that lockout at the top.  I can hit it, and then I like move around or something, or….most likely…..I fidget.  Because snatches require major power and major energy.  My heart rate gets through the roof, yo!

So, the bell size I must use to successfully pass this test is the 16kg (35ish pounds).  That’s what I’m using here.  I started using Dragon Skins on my hands because I’ve been upping my volume these days, and my hands are getting used to it.  So, I was feeling a little tender today.  For me, the Dragon Skins make my grip feel weird and masked.  Awkward.  Next time, I think I will shoot for no grippy stuff besides chalk.  Hopefully my hands are getting built up a bit better.

Here is a video of my test today – watch it only if you need help sleeping some night :)

I notice that I:

- need more shoulder stability, probably wouldn’t hurt to hit more get-ups and overhead carries

- need more overall lockout stability, probably more planks/side planks

- fidget like crazy.  quit the fidgeting, just go!

I made 80 reps today.  I haven’t done one of these in quite some time, and had no idea what to expect.  Those reps were comfortable and not quite pushing it.  So, I guess I have a benchmark.

I finished my practice today with a good mix of double bell skills, with two 14kg bells:

Double Swings x 10

Double Presses x 5

Double Front Squats x 5

Double Cleans x 5

Pull-up Practice

Plank/Side Plank

Two rounds through

Investing

I used to geek out at investments.  I loooovvvveeedddd watching the MSN Money page, and learning about stocks and funds, and even spent time watching the stock market rise and fall (and fall, fall, fall for a little while).

Not so much anymore.  I mean, investing is still cool, and I hope you do invest in SOMETHING regularly to fund your future and your retirement, it just isn’t something I pay attention to with as much detail anymore.  Mostly, because my focus has shifted to how I invest in MYSELF.

What is really funny, is that the concept of investing in myself is nearly the same as investing in my financial future.  In order to keep my financial investment successful, I must regularly put money in, and take little or none out.  I must grow my investment by adding to it, and not subtracting from it.  So…someday I have a nice little pot of money that I can blow through drinking obscene amounts of coffee and swinging heavy ass kettlebells when I’m 80, right?

Hmmmmmm…….is it really any different when I invest in MYSELF?

Let’s see.

First, let’s talk about how I ‘fund’ my investment in MYSELF.  Or, you know, what goes ‘in.’ Let’s get the easy targets out of the way first.  I’m not diminishing their importance, but I write a lot about food and fitness, so of course they are on my list of what goes ‘in.’  I need to feed myself enough energy (calories….FOOD!) and a nice little mix of nutrients every day.  And cupcakes sometimes too.  Oh yeah, and I gotta move this bod how it likes to be moved.  Alright, the easy targets are on the list, so let’s move on.  I also need to put ‘in’ things like uninterrupted sleep and rest time.  Because kicking ass all the time requires a break and everyone has to sleep, yo!  Oh yeah, and I like to go, go, go, go a lot….and so I need to throw a little quiet time in the bank sometimes too.  You know, like time for things like prayer, meditation, or just sitting quietly just because.   And we cannot forget play time.  Things like hanging out being social with friends and family, taking a vacation, or doing things that I enjoy fit well here.  One other item I’d like to add to this list is self-evolvement (not sure if it’s a word, don’t care either.  Self-improvement doesn’t sound right because I like who I am….but I do like the ability to continuously change as I learn more).

Alright, let’s talk about withdrawals from our investment (or, rather, the things we’d like to minimize or avoid), or the things that go ‘out’.  First and foremost….STRESS!  To be honest, we can’t really avoid it, and everyone responds different.  However, I know that I can learn how to deal with stress a little better so it doesn’t drain my investment so quickly.  This next one might be a little specific to me, but negativity and negative people drain my own personal investment.  Being around negative people or letting myself fall into a negative mindset suck my will to live big time.  So, to avoid draining my investment, I gotta learn how to deal with managing my own personal mindset, and I’m getting a lot better about weeding through the people who I spend the bulk of my time with to get rid of the “will to live suckers.”  The final biggie that I’m going to throw in here, at least for myself, is over-committing.  Personally, I’d rather under-commit to things and over-deliver than over-commit and suck at everything I do.  I also know too many people who over-commit and never perform and it drives me insane.  Plus, over-committing leads to stress, and we’ve already talked about that jazz.

There are more things that I’ll think of to add to both of these lists, but you get the idea.  You cannot possibly be successful with your investment if you don’t have more coming ‘in’ than going ‘out.’  Pay attention.  Your list might look different from mine.  If you constantly find yourself frazzled, busy for no reason, running away from your life, or frustrated….it is probably time to review your investment in YOU.

If I don’t take myself seriously, who will?

If YOU don’t take YOURSELF seriously, who will?

Training Log: Speed Snatches

I have my sights set on the RKC.  I’m pumped about this.  I am absolutely strong….which is a huge asset to me with the RKC.  Where I lack skills is stability and snatch endurance.  I met with my coach last week to get me on a little more consistent training plan to help build those skills I am lacking.

So, she suggested two heavy strength days, where I focus on the tested grinds – front squat and press, and using get-ups for warm-ups and movement prep.  Also, on one or two of those days, throwing in some clean practice as well, or single cleans, where we focus on single rep double cleans, focusing on generating a TON of power into each rep.

Then, on the other two training days each week, focus on two hand swings, heavy and lots of volume one day, followed by lighter snatches (14kg) but making them speedy.  Second conditioning day should be working up to 100 one hand swings per arm, followed by a consistent snatch practice with my test bell (16kg).  Then, a full blown snatch test every week to see where I stand in terms of progress there.   Within all of these, hitting plenty of carry varieties and working on shoulder stability to help me feel confident in my snatch lockouts is key too.

So, during our visit, a few things were very clear.  Here’s a list (and I’m making the list for me to be able to track and reference….sorry if this bores you):

  1. I have the ability to lift very heavy things and really focus on isometric holds for a bit, but not for a long time.  So, for regular swings and deadlifts and things, I’m great.  Longer sets or higher weights, and I sometimes lose it.  So….for this, I shall start each practice with heavy isometric holds, focusing on 3-5 breaths per rep (ironically, I coach my own students like this….but I need to spend time here too!).  I will also use this trick, along with planks and side planks (below) as “active rest” when I feel myself or my form slipping a little.  It’s a good reminder, and a good way to get my focus back.
  2. Stability, stability, stability.  I can keep a very powerful, locked out position during 1 and 2 handed swings, but lose it easily when I’m snatching.  Like…something happens mid-rep and the wheels slightly fall off the bus.  So….guess who is living in plank and side plank hold world for a bit?!?!  And not just holding them, making them HARDSTYLE and holding them.  So, if you regularly attend my kettlebell classes, guess what is in store for you as well?!?!?! :)
  3. Rooting.  In kettlebells, we practice “rooting,” which is basically like drawing your energy in through your heels from the floor, and grounding yourself.  Within that concept, you maintain HIGH TENSION throughout your reps.  Well….I can do this for a bit, but lose it when I get tired.  So, time to REALLY focus on this.
  4. Getting the work done.  This is going to sound funny, but what I mean is more like not screwing around and moving too much through my reps.  My coach noticed it right away.  I spend a lot of time finding a lockout and moving around at the top of cleans, snatches, and before I press.  So, I shall focus on rooting, generating power and tension and then just doing the rep….not wasting precious time and energy.  HA!  I think I’ve built this into a habit.  For a long time I was very focused on finding the right posture, and then completing my rep.  I think that translated into using the little break as a little extra rest time.  Now, when I practiced just nailing it right off the bat with her, I felt more stable….but it also pooped me the heck out quickly, because I wasn’t used to that.  Time to get used to that.  My reps felt MUCH cleaner, smoother, more powerful, though, so this will be a great focus for me.

So, for funsies, here is a tiny bit of my morning speed snatch session (in my jammies, don’t judge….also, my legs aren’t REALLY that pale….promise!).  Here, I was focused on hitting my rep and lockout QUICK, and rooting into the ground.  Oh yes, and snatching with a closed fist (although a little loose at the top of the rep, not a death grip).  I’ve noticed that this is a big deal for me.  If I open my grip at the top, I lose stability in my shoulder.  If I go with a closed fist, everything feels more stable….tip from my coach.  Also, try it, it works!

I meant to get these done last night, but my hands were pooped after heavy two hand swings.  So, I started with 2 sets of 10 R+L, then did 3 sets of 5 R+L.  I stopped then because my hands were super sore.  I might try some more this afternoon to get a little more practice in.

 

You MUST Try This

So, last weekend, a good friend of mine and I were talking about this awesome recipe she remembered.  So, we continued to talk, continued to drool (because it sounded amazing), and then we instantly thought of ways to add to it and jazz it up if we wanted.

OMG.  I wish she was here to tell you this recipe online, but she isn’t.  So I am.  I (with her help) am going to CHANGE YOUR WORLD.

Enter the Super Awesome I-Don’t-Know-What-To-Call-This Bowl-Because-It’s-Just-Awesome

photo (7)I feel the need to explain the original recipe/concept and then the variation.  So YOU can decide which route to take.

Original recipe (and we don’t do measurements because that’s so 1997)

-Chicken, browned/cooked

- Rice, cooked

- Red onion, stir fried or wok’d or however you cook them, cooked til done but still a little crunchy

- Red cabbage (cooked the same as the onion)

- Scrambled eggs

- Pepper and salt, seasons as necessary, but heavy on the pepper

- Soy sauce, to taste

Stir it all up in a big bowl, and then dish out some and enjoy.  Depending on the quantities you use….it makes a lot or a little.

So, this is how we sort of JAZZED it up a hair.

The photo above was made exactly like this:

- 1lb ground chicken, cooked/browned

- 1 cup dry brown rice, cooked

- 1/2 head of green cabbage (cuz red wasn’t available), stir fried in EVOO with salt, lots of black pepper, and a shot of minced garlic at the end

- 1/2 a thinly sliced red onion, cooked the same as the cabbage but without the garlic

- 1 red bell pepper, cooked the same as the cabbage and the onion

- 4 scrambled eggs, obviously cooked and scrambled, little seasoning with salt and black pepper too

Mix all this jazz together in a big bowl and THEN…..add in the juice of two limes, and an entire bunch of cilantro, chopped.  Then, check the seasoning and add salt and pepper in needed, and if desired, soy sauce that shiz up.

Eat as much or as little as you want, and save the rest for later (don’t worry…it won’t last long).  Make it fun and add crushed peanuts over the top :)

BOOM.  I just changed your world.

PS – this tastes great cold too!

 

What Tough Doesn’t Mean

I like to embrace the term ‘tough.’  I use the word in my blog name, I use it a lot to describe many things, and I complete a Tough Mudder course every year.

According to Merriam Webster, ‘tough,’ used as an adjective, means physically and emotionally strong: able to do hard work, to deal with harsh conditions, etc.

I like that definition.  I do.  I also think it describes part of me to an extent.  I am physically and emotionally strong.  I am able to do hard work.  I am able to deal with harsh conditions.  I am strong and I am able to do hard work and deal with harsh conditions.  That doesn’t mean I need to accept harsh conditions, or always work work work.  It also doesn’t mean I need to always be strong -physically OR emotionally.

I sometimes see the word ‘tough’ in the fitness and nutrition world.  All too often.  And although I think the intention is good, I think what people read that as is not always good.  What I notice is that when people think about being ‘tough’ or acting ‘tough’ with regard to workouts is pushing to the max a lot.  Or dieting to the max a lot.  You know, because if it doesn’t hurt, it doesn’t count.  No pain, no gain, right?  Or…..if I eat this I have to do 500 burpees to “pay for” something.

I get a little pissy about this because that just isn’t the case.  Those kind of messages breed more messages like that, and more extreme thinking like that.  Pretty soon, to be on some kind of fitness program, you have to go balls to the walls seven days a week and it ain’t a good workout til your exhausted.  Or, it isn’t enough to lose five pounds a month, you have to lose 25, or 35, or “cleanse” your system and not eat solid food for a week.

So, I was thinking about maybe putting together my own definition of ‘tough.’  Actually, I thought it might be easier to start with what it doesn’t mean…at least to me.  Here is what I’ve come up with so far:

Tough Doesn’t Mean…..

  • Tough doesn’t mean pushing to the max all day every day in your workout
  • Tough doesn’t mean that rest days are for the weak
  • Tough doesn’t mean that you can sleep when you are dead
  • Tough doesn’t mean overtraining, or training on an injury, or covering up an injury or issue to keep training
  • Tough doesn’t mean less and less and less calories to fit into high school jeans
  • Tough doesn’t mean acting like an asshole to people
  • Tough doesn’t mean putting others down to make yourself feel more awesome
  • Tough doesn’t mean your workouts or your way of eating are superior and everyone else must be an idiot because they don’t follow your way
  • Tough doesn’t mean continuously over-committing to things because you are afraid to say no and then half-assing a whole bunch of commitments
  • Tough doesn’t mean not standing up for yourself
  • Tough doesn’t mean sticking with a job you loathe because it’s “stable”
  • Tough doesn’t mean hiding from your shitstorm life through commitments and being busy

Wow, that’s  a list.  Only some of it has to do with food and fitness.  That list is extensive because I’ve put myself in a ton of those situations and thought I was ‘tough.’  Turns out, I wasn’t.  I was putting on a harsh or strong front to appear something that I wasn’t.  I know I’m not the only one to do this.  I think this practice is quite common.

I think it is MUCH easier to be or appear tough and do things with a tough demeanor than it is to actually be the person you really are.  You know, the person who fails, the person who tries, the person who tries AND fails sometimes, the person who is not always super confident, the person who has a great idea but needs help running with it, the person who is super quiet because sometimes it is uncomfortable to be in a new situation, the person who is super quiet because their demeanor is to be super quiet, the person who wants to take a different side than the majority but is too afraid of rocking the boat or causing conflict so it’s just easier to STFU.

I think it’s perfectly fine to match the definition of ‘tough’ sometimes.  I also think it’s perfectly fine that ‘tough’ can mean:

  • That it’s alright to fall apart
  • That it’s alright to take a rest day , a rest week, a rest month, or a rest year to recover from an injury,  or just because
  • That, even though your life is a shitstorm, it’s time to face the storm and quit avoiding it by “doing things” and “being busy”
  • That you say no to a commitment, for no other reason other than you need 60 freaking minutes to YOURSELF
  • That you decide to say hello to a stranger, or pay someone a compliment
  • That you leave your crap job for a fabulous one or even just a less crappy one
  • That you find a very nice middle of the road approach to eating because it works for you, your goals, and your life
  • That you prioritize YOU, because in doing that, you can be so much MORE for everyone and everything else

Oy.  What a lot of words.  Anything to add?

 

 

Making Change Happen

I am going to channel the reverse of my friend, Regina George here.

Guess what?  If you actually DO want to make ‘fetch’ happen, you can.

The crazy part is that you actually have to follow through and make it happen.

Here is the cold hard truth.  If you want to make things happen, actually figuring out what you WANT to have happen is the easy party.  The other part, you know, like deciphering the steps that you need to take to make it happen, and then DOING and PRACTICING and STRUGGLING through those steps….well, that’s simple, but not easy.  But you can make it happen.

Let’s break this down into a real life scenario, shall we?

So, let’s say Betty Bada$$ decides she wants to quit her job and start a business.  Cool, right?  Go, Betty Bada$$….because that is ballsy, living the American Dream and all that jazz, right?  Sunshine and ponies and rubbing elbows with the Jones’s while you are golfing and trying to win their business.

Except that isn’t going to make Betty Bada$$ successful and sustainable.  Nope.  Betty Bada$$, right now, knows how to be an employee.  Betty Bada$$, at this point, needs to learn a little bit on how to be a hustler, baby.  You see, Betty Bada$$ is familiar with the skills and habits of being an employee.  Betty Bada$$ needs to acquaint herself with the skills and habits needed to be a hustler, and run her own biz.  Skills she might not quite know, or might not be comfortable with.  So…it’s time to build those skills and habits one by one, one step at a time, one skill at a time, one habit at a time.  Pretty soon, Betty Bada$$ acts like a hustler, talks like a hustler, runs her business like a hustler, and is a hustler.

Because I generally write about health and fitness….and uh, kettlebells, let’s apply this to someone who desires to get active again.  You know, someone who has never exercised a day in their life, but desires to get fit this year.  Sebastian Sitsalot’s normal day is to hit snooze 47 times on the alarm in the morning, finally get out of bed, get himself ready, and trudge through his workday.  Then, he comes home…warms up some leftovers, and plops down in front of the tube for an all nighter of catching up on DVR.  Sebastian Sitsalot has the habits of someone who, you know….sits a lot.  He is comfortable there, because those are his habits.  He decides to go for a walk one night after work.  Just one night per week.  He gets good at making that night consistent, and then adds a second night.  And then a third.  Pretty soon, walking is easy and he is running.  Then lifting.  Then…..one day he finds himself a pretty active individual.  Because he slowly changed his habits to one of an active individual.

If you have something you want to change in your life, you CAN change it.  Just maybe try to look at the characteristics of the person you WANT to be, and then pick one small change to practice until you rock it.  Then another small change.  Keep consistent and slowly practice those tiny little changes.  I bet you find yourself exponentially launched into the right direction.

Just my two cents :)

 

Training Log: I Heart The Get Up

I love the Get Up for so many reasons.  I like to do them without weight.  I like to break them apart and work on each movement within the Get Up.  I like to do them with heavy bells, I like to do them with light bells.  I like to teach them to people, and I would like to do them when I’m old and gray, and not have to press the famous button because I’ve “fallen and can’t get up” from the floor.

I generally use the Get Up as a warm-up, because it flows through most of the major movement patterns, makes me feel stable, and gets my head in the game, because it requires total concentration to move from laying to standing with a weight overhead.  Yesterday, I had 15 minutes for some sort of solo workout, so I decided to do five get-ups, starting light and moving to heavy.

Here they are….

I started with a 10kg, and move to 12kg, 14kg, 16kg, and 18kg.  I loved this little drill!  For the entire time I was working, my head was in the game and I was focused.  By the time I was done, my muscles were a little pooped from all that time under tension, and I felt great!  My head was clear.  It was almost a little bit like moving meditation, you know…with tango music :)

Originally this was my journey to Tough Mudder…now it's my record of all things fitness and health!

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