Kettlebell Workouts Are the TRUTH!!

In an attempt to incorporate more strength training into my workouts, outside of what I do for Bootcamp, I've been collecting various toning exercises from fitness magazines. I store them in a binder for reference. One workout that I found is the kettlebell workout. For the longest time I was saying "kettleball" instead of "kettlebell" but whatever. Some say "tomatoe" some say "tomato". No one ever corrected me either...go figure. Anyway, I always see people working out with these weights and I made sure that I stayed very far away. I actually thought it was a silly looking workout. All the grunting and thrusting with the kettlebell...something about them just seemed unnatural. They were intimidating, maybe not so much the actual weight but the exercises that people did with them.

The kettlebell is a cast iron weight that first gained popularity in Russia years ago. Note their odd shape in the above picture. I thought they were called kettlebells because they are kind of shaped like a tea kettle...I have no clue if this is true or not. I read that the Russian Military uses kettlebells for conditioning and don't test pushups, as many American armed forces do, but instead do a kettlebell snatch test. There's a fun fact you won't find on Jeopardy. Kettlebells weigh anywhere from five pounds to 175 pounds. Could you imagine someone lifting a 175lb kettlebell?!?!? Insane to to say the least. The weight in the kettlebell is unevenly distributed which forces your "stabilizer muscles to work harder". Typically, kettlebells are used in swinging movements or push and pull movements. The push and pull movements are similar to what you would do with free weights.

Benefits of the Kettlebell
There are many great benefits to kettlebell training. It provides a nice lean, toned physique without looking bulky. Kettlebell exercises will reduce body fat, tone your upper and lower body, improve your core stability, improve balance and coordination, and increase bone density. Overall, the kettleball is great for a full body conditioning and is a major calorie scorcher.

My Kettlebell Experience
Women's Health Magazine has a great kettlebell workout in it's September 2010 issue (page 49). It's the one with Brooklyn Decker on the cover. I have no idea who she is but it's just a reference point for you folks. My plan for today was to work the kettlebell routine, some ab exercises, and 2o minutes of cardio to end it all. I stuck to this routine and it was quite the workout. The kettlebell was definitely a full body workout. The routine is geared toward working your shoulders, back, core, butt, and arms.

There were eight exercises to be completed in 2 - 3 circuits. A circuit is continuous groups of exercises done without any rest or very minimal rest. The reps required ranged from low to high. A rep is how many times you complete an exercise in a set. Here's the list of exercises to complete one circuit for the kettlebell routine:

• Around the Body Pass
• Bent Row
• Dead Lift
• Figure 8
• Half Get-up
• Swing
• Front Squat
• Windmill

To get a full description with illustrations of how each exercise is done visit www.womenshealthmag.com/fitness/kettlebell-workout. I attempted to write out a description of each but opted against it; Ididn't want to risk confusing you b/c I was confusing myself. I completed three circuits with all eight exercises. I rested for one minute between circuits. I broke a mean sweat!! My thighs are burning right now from all those squats. FIYAHHHH!!! I didn't grunt but I did thrust a little, sexy right?? yeah right!!...LOL. Remember that you can modify any workout to fit your needs. Cut the amount of exercises in half to start with and then add on when you're ready.

Form is extremely important when working with the kettlebell. You don't want to injure yourself!! I practiced the exercises without the bell first to make sure that I understood how the move is supposed to be performed. I still need more practice to perfect my form but I'm at least comfortable with it.
This is definitely something that I will keep in my bag of tricks as I work towards a leaner physique. Here are some other websites that will get you acquainted with that wonderful cast-iron sculpting machine, better known as the kettlebell:
http://www.kettle-bells.com/kettlebells-faq.html

http://www.sparkpeople.com/resource/fitness_articles.asp?id=1222

Just type "kettlbell routines" in your google or bing search and there is a wealth of information. Don't be scared of the kettlebell...like Nike says "Just Do It"!
PE@CE!!!

Quickie: I'm Still Running

It is week three of the 1/2 marathon training and I am still kicking. It is a bit more difficult than I anticipated. I have to make sure that I stay committed to achieving my weekly mileage goals. This has been my biggest obstacle because honestly some days I just don't feel like running. I have been combining the novice and intermediate training schedule to meet my needs as a runner. I'm not quite a novice but definitely not an intermediate runner. During the week I've followed the intermediate running mileage and on Saturday I do the novice long run. This has been pretty good thus far. I can definitely feel it in my body.

The training team has been great! Running in a pack is the added motivation that I need and it makes the run easier. You get to talk about work, kids, and life...before you know it, you're on mile 3. I've also met up with a lovely lady to do one of my weekly runs with. She doesn't live too far from me and runs the same pace so it works out perfectly. However, we meet up at 5:30/5:40 in the morning, which can be quite taxing on the body. People who know me well, know that I enjoy my moments of slumber...LOL.

Things that I have learned and want to improve on:
1. Rest is soooooooooooo important. I was working out 7 days but quickly realized I needed at least one day of rest. My current workout schedule is 6 days. I've also had a slight injury. My daughter thought my leg was a trampoline and jumped on the area where the calf meets the shin...OUCH!!! So now, I am really focused on resting when necessary. I'm listening to my body.

2. I probably need to eat more. I've dropped five pounds (unintentionally) and I think it's directly related to the increased running schedule. I was already at a comfortable weight so to avoid losing anymore, I'm going to increase my caloric intake.

3. I need to incorporate more outside running. Currently I run outside for two out of four of my training days. The other two are treadmill runs. The pace is pretty consistent with both types but considering the 1/2 marathon is outside on the pavement, that's where I need to run.

4. Lastly, when I first signed up for the race I wanted to get a good time. Now, I just want to finish. The idea of running 13.1 miles is still so overwhelming for me. When I think about the distance my brain starts to hurt and my left eye starts to twitch...okay maybe not but the thought is scary. However, I know that I will finish and that's all that matters.

I'll keep you posted. Until next time PE@CE!

Living the Sweet Life

Sugar, sugar, sugar, oh how I love thee. However, my hips and waistline do not. In my post "Are Your Beverage Choices Causing Your Muffin Tops and Moobs", I mentioned that sugar contributes to fat storage in your body. Now, this isn't said to discourage you from enjoying sugary treats. Remember that you are allowed to have 40 grams of sugar per day. However, the types of sugar you consume can negatively impact your weight and nutrional goals. When you workout your body works to burn the sugar before it even starts to burn the fat. Burning fat is what gives you a lean physique, not burning sugar. Sugar can also increase your appetite for more sugar. Do you ever notice how a glass of juice or soda never really quenches your thirst?

Table sugar is commonly used as a sweetner. People use it in their coffee, tea, lemonade, baked dishes, etc.. This sugar is refined, which means that it goes through a chemical process in the factory that removes it's natural brown color and any nutritional value that it may have had. Therefore, the raw sugar is turned into the white sugar that we buy in the five pound bags from the supermarket. This type of sugar should be avoided. Why you ask?? Aside from contributing to weight gain, over consumption of sugar can suppress your immune system, increase the risk of coronary heart disease, raise your triglycerides, reduce your good cholesterol levels and raise your unhealthy cholesterol levels. In addition, sugar can contribute to hyperactivity, anxiety, depression, concentration difficulties, and crankiness in children. Aren't our children a handful already?!?! These are just a few reasons to avoid sugar.

Your rebuttal to the above paragraph might be "well, I don't use that kind of sugar anyway, I use artificial sweetners". Wrong answer. Artifical sweetners aka "chemical sweetners", which are man made, such as Splenda (sucralose), Sweet and Low (sacharrin), and NutraSweet and Equal (aspartame) are some of the more popular choices for non-sugar users. Recent studies indicate that these types of sweetners can have some serious negative consequences for your body. There has been much debate about whether some artificial sweetners are linked to some cancers, headaches, depresssion, as well as other health risks. In addition, some researchers state that chemical sweetners can cause weight gain by increasing your appetite.

So what can you use?? My husband and I stick to more natural alternatives. My morning oatmeal is sweetened with Turbinado. It's brown in color because it hasn't been chemically altered. This type of sugar was recommended by my husband's nutritionist. You will seen it marketed in stores as "raw sugar" or "cane sugar". It is a healthier alternative to white sugar because it's not chemically altered and packs much less of a calorie punch. You can even substitute Turbinado in recipes that call for white sugar. Now, you still have to limit the amount you use to prevent weight gain. Turbinado is the better alternative for health reasons.

The nutritionist also recommended Stevia. Stevia is an herb grown in South America. It has zero calories and zero carbohydrates and is up to 300 times sweeter than regular sugar. In supermarkets, you can find it as: Truvia, Purevia, or Sweet Leaf. Crystal Light makes a Pure Fitness drink packet using stevia as the sweetner. It's actually pretty good. There is also a brand of soda named "Zevia" that uses stevia as it's sweetner. The flavors include black cherry (my favorite), cola, orange, lime, and root beer. These drinks are a great way to get your soda fix without all the calories and sugar. You can find these items in the health food/organic section of your grocery store.

Honey can also be used as a natural alternative. It packs a bit of a calorie punch (64cal/tbspn) but it is much sweeter than sugar so you won't need to use as much. I've read a few articles suggesting the use of blackstrap molasses. Blackstrap molasses is "the dark liquid byproduct of refining sugar cane into table sugar."This definitely wouldn't be my choice but don't knock it until you try it...I guess. This is also sweeter than sugar so again, you wouldn't need to use as much. Molasses also packs a nutritional punch, providing iron, calcium, copper, magnesium, phosphorous, potassium and zinc. I will give this a try eventually and do a post about it.

If you try one of these alternatives and don't like them give them another try. It's kind of like when you're trying out new foods on your toddler...the first few times don't go as smoothly as you had hoped but after the fifth or sixth attempt she/he is eating like a champ. It will probably take awhile for you tastebuds to adapt to the new food choices but remember that in the long run, your insides will thank you and so will your waistline.

Until next time...PE@CE!!

Run, Forest, Run

This past Saturday marked the start of my Half Marathon Training Team. It was quite the experience. There are two training levels, novice and intermediate. I am on the novice training team. Of course when I found this out I was looking at the coaches with the *side eye* stare, thinking to myself, I run all the time. This must be a mistake!!! Clearly, I got all hyped up for nothing. Those people on the intermediate team are real runners. They run 25 plus miles per week, have run a 1/2 marathon before, and some even run less than an eight minute mile. Yeah...I clearly don 't fit into that category. After this was explained, I quickly took the roll out of my neck and played my roll as the novice runner that I am.

The training is a 14-week program, with the race being Nov. 13. This first week, we went on a 3-mile run and received our training schedule for the week. In all actuality I probably fit between the novice and intermediate level, so I am going to be modifying my training schedule. No, I didn't pull this idea out my back pocket, it was actually on page 5 of our handy training manual. The intermediate runners run on Saturday and Sunday and have higher running mileage during the week. I am going to opt out of the Sunday run but use the intermediate mileage schedule for my weekly runs. This way I'm not increasing my mileage too quickly and I won't drop dead during my runs. That wouldn't go over too well with my husband and daughter.

The novice training schedule is as follows:
Monday: Rest
Tuesday: Easy Run
Wednesday: Up to 1/2 of Long Run
Thursday: Easy Run
Friday: Rest
Saturday: Long Run
Sunday: Cross Train

The intermediate schedule is as follows:
Monday: Cross-Train
Tuesday: Easy Run
Wednesday: Intermediate Run
Thursday: Easy Run
Friday: Rest
Saturday: Long Run
Sunday: Intermediate run (mileage is slightly shorter than the long run)

Now here's my modified schedule. My running days are different due to my husband's workout schedule and the fact that my life is dictated by my child (you parents know what I mean) LOL!!
Monday: Easy Run
Tuesday: Cross Train
Wednesday: Intermediate run
Thursday: Cross Train
Friday: Easy Run
Saturday: Long Run
Sunday: Rest/Yoga

My weekly mileage falls right in between the novice and intermediate mileage. The novice's first week's mileage is 12, the intermediate's is 23. I know...the difference is crazy!! My mileage for the first week is 16.

There are several websites out there that have sample training schedules. These schedules are not limited to 1/2 marathons. Here are a few websites.

1/2 Marathon
www.halgidon.com/halfmarathon/novice.htm --if you scroll to the bottom you will see hyperlinks for all running levels

http://www.marathonrookie.com/half-marathon-training.html

http://www.jeffgalloway.com/training/half_marathon.html

10k
http://www.halhigdon.com/10ktraining/10knovice.htm

http://www.jeffgalloway.com/training/5k.html This site lists a 5k schedule as well. Scroll to the bottom to view 10k schedule.

8k
http://www.halhigdon.com/8K/8knovsch.htm

http://www.richmondmarathon.com/8k_training_schedule.htm

http://running.about.com/gi/dynamic/offsite.htm?zi=1/XJ/Ya&sdn=running&cdn=health&tm=10&gps=395_282_1436_706&f=10&tt=14&bt=0&bts=0&zu=http%3A//www.running4women.com/starting_out.php%3Farticle_id%3D17 This is more like a run/walk schedule. Click on the schedule to enlarge.

5k
http://www.halhigdon.com/5K%20Training/5-Knovice.htm

http://running.about.com/od/racetraining/a/first5K.htm

These sites are tools that you can add to your toolbox. Remember that however you choose to start your running schedule, never bite off more than you can chew. Never increase your distance and instensity at the same time. If you increase one variable then wait before you increase the other. Straying from this could lead to injuries.

Joining the training team has been great thus far. As a member of the team I get to attend running clinics, weekly running groups with other individuals who are training, motivation, lessons from experienced runners, and so much more. I think it will definitely benefit me as I attempt to run the 13.1 miles and cross the finish line. However, the best part of all fo this is the free t-shirt!!! Until next time folks, PE@CE!!

Are Your Beverage Choices Causing Your Muffin Top and Moobs???

Question of the Day: How often do you read the nutritional label on the packaging of the juice, coffee/tea sweeteners, soda, etc. that you drink?

If you don't at all, you really need to start. That drink your guzzling down could be one of the reasons you haven't met your weight loss goals or find those goals hard to maintain. Never thought about that, huh? Consider this, a 12 oz can of Coca-Cola has 140 calories with a whopping 39 grams of sugar. A non-diabetic person shouldn't consume more than about 40 grams of added sugar per day*. For all you visual folks, 4 grams of sugar is equivalent to 1 teaspoon.

Now, 140 calories may not be a lot but if you've already had

• juice in the morning
• a cup of coffee (or 2) with sweeteners,
• perhaps a soda with lunch and/or
• some kind of sweetened drink for dinner
• Oh and let us not forget those mocha latte drinks that everyone loves

you have added anywhere from 450-600 extra calories to the calories you're already consuming from your meals. Plus you have exceeded the recommended sugar intake but more than double in some instances. Remember that those calories will need to be burned off!

According to a document published in Nutrition Action HealthLetter, the average American consumes 21% of their calories from drink consumption. That is about 150-300 more calories more than 30 years ago, half being from soft drinks and fruit drinks. These are EMPTY CALORIES, high in calories but LOW in nutritional value.

Many people pick up juice because they think well this has fruit in it so it must be okay for me...wrong!! Let's look at a few labels.

• Tropicana Orange Juice Homestyle (8fl oz): Calories 110; Sugar 22g
• Tropicana Fruit Punch (10fl oz): Calories 170; Sugar 40g
• Starbucks Vanilla Frapuccino (Grande): Calories 300; Sugar 66g
• Starbucks Chai Frapuccion (Grande): Calories 250; Sugar 48g
• McDonald's Sweet Tea (small): Calories 120; Sugar 30g
• McDonald's Wild Berry Smoothie (small): Calories 210; Sugar 44g
• Sprite (12 oz): Calories 140; Sugar 38g

These are just a few stats for some familiar beverages...WOW!!! I really wanted to try that McDonald's smoothie, but not so much now. Those numbers are a bit disturbing! Sugar helps to increase fat storage. It contributes to fat storage by creating excess glucose and excess insulin. This could be the reason why your muffin top (that extra stomach hanging over the top of your pants) is ever so visible and why you men are seeing those moobs (man boobs). Please don't get me wrong, not all sugar is bad sugar but that's another post.

Remember that many times the stats on the back of your favorite drink are only for one serving, so that's however many grams of sugar/calories per serving. If that beverage has two servings multiply the sugar and calorie amount by two. Yeah, I know, those numbers can start to get out of control. So next time you're thirsty you might want to consider a nice, cold glass of H20 instead.

PE@CE!

Video Workouts

Video workouts are definitely not my cup of tea, however, they are a great starting point. Especially for people who are just starting to develop their fitness routine and aren't quite comfortable working out at the gym yet. After I had my daughter my fitness level was pretty low. I went to the gym frequently but some days I couldn't make it. Either my daughter was too fussy, she needed to eat, or she was napping. Plus, on occasion I was just too lazy. My last resort was the workout video. Ever since the days of Billy Blanks and Tae Bo I swore off the workout video. Something about standing in front of the T.V. jumping around to techno beats just didn't sit right with me. But after putting on 50 plus pounds during my pregnancy something was better than nothing at all. That mess you read about dropping 20lbs right after you give birth is a load of crap. At least in my case it was but anyway I digress.

My first video was Leslie Sansone's Walking Away the Pounds: 5 Day Fit Walk...LOVED IT!!! This is an indoor walking system. Anyone who knows me knows that I love my cardio workouts. This was a great beginner's cardio DVD. There are five 30 minute walking workouts. There is even a kick and walk segment. The workouts are designed so that the user can do one each day and they progressively get more difficult as the week goes on. I'm not sure what the distance is on these workouts. What I do know is that I broke a mean sweat. You determine your level of intensity while using the program, which is another great aspect of using this DVD.

I've also used some of the Pilate's and Yoga DVDs. I'm not really a fan of either. However, I'm not a huge yoga person anyway. If I do yoga or Pilates I prefer the "live" version.

If you don't want to purchase any DVDs, you can always use the workouts ON DEMAND. For some of you who may be unfamiliar with the ON DEMAND option, let me explain. Your cable or satellite service typically offers free programing such as movies, music, and fitness programs. On Verizon or Comcast you can usually find the exercise programs under the "Free" option, then go to "health & fitness" and select exercise TV.

My absolute favorite workouts are the Jillian Michaels workouts. Burn baby, burn!!! These workouts will have you sweating like you stole something. My go to ON DEMAND choices were Jill's (yeah we're on a first name basis...LOL) 30 Day Shred and her Glutes, Arms, and Legs workouts. Please be aware that the cable companies switch out the workouts every 30 days. There is a plethora of choices ON DEMAND...dancing, kickboxing, yoga, pilates, you name it's there.

Overall, I have learned not to downplay the workout video. As with any workout you get out what you put in. Therefore, you can't just do a a little two step to your favorite aerobics step video and expect to drop pants or dress sizes. Try videos that really push you out of your comfort level. Once those videos become too easy step it up a notch. Eventually, you will be leaving those workout videos in the dust.

If you have any favorites please feel free to list them in the comment section. I'd love to try them out. PEACE