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This is the Kettlebell Bootcamp Blog. And today was a Kettlebell challenge. After a long warm up, it was time for the 400 Benchmark workout – a timed workout which includes the basic movements of the bell.
The last time we did this “test” was on November 24th, a little more than two months ago. I was going strong at that point and when I saw that this is what we were doing today, I had in my mind that my time was below 13 minutes…so of course, I wanted to beat that.
 New meets Old - On the left is my new, 20 lb. bell which has become my primary weight. On the right, my old 15. Five pounds is quite the difference! One thing was different this time for me – I have increased my primary weight to 20 lbs., as opposed to my 15 lb. red bell (Bella) that I had been using for the previous eight months.
I didn’t cut myself any slack but I figured it might be a little longer than my previous timed 400. With the goal of using the 20 for at least half of each movement, we were off to presses, swings, snatches and cleans.
Here’s the rundown:
50 Presses (each side, 100 total)
50 Swings (each side, 100 total)
50 Snatches (each side, 100 total)
50 Cleans (each side, 100 total)
Whooo….it wasn’t easy. At least I made it past my goal of half/half, with the 20 lb. being primarily used. I knew I was going slower than before and even stopping to grab a sip of water, which I knew I didn’t do before. But as Dana called out the times and others were finishing, I did get a little frustrated as 13 minutes came and went and then four more minutes ticked by…
Finally at 17 minutes and 20 seconds, I could say “Done!” to Dana. Ugh…that was slooooowwww but when I consider the difference of 5 pounds each time I moved the bell and the way that fatigued me today versus on November 24th, I decided not to be too hard on my self.
I was even a little less hard on myself when I saw I was wrong about my old time…It was a little slower than I thought at 14:37. Even though that’s nearly three minutes slower, today I decided my measurement of success was a little different. Moving up in kettlebell weight was kind of a mental block for me (lack of confidence that I could do it) and I should have done it a long time ago…so today, the time was slower but the weight was more and I know my strength has increased.
And tomorrow I’ll measure my success on how sore I am…and judging by today’s indicators, I will still be successful. ☺
Another benchmark…
Bootycamp Jenn
The alarm went off and I thought, “Just five more minutes.” Fifty-six minutes later it was 6:46 a.m. and I was missing bootcamp! So frustrating…On Friday’s I walk with a friend after bootcamp, I got up and got that workout in but it wasn’t the same when my day is jump started with kettlebells, core and intervals.
Missing Friday’s bootcamp was kind of typical of my last month to six weeks. I’ve been working out and eating okay but not nearly as great as I was doing October-December when we were focused on eating well through the Nutrition Support Group and I was focused on bootcamp and mixing in additional cardio workouts.
And boy, can I feel it. Not as much energy. Not as quick to put my feet on the floor in the morning. Not as easy to pass up a quick bite of something sinful (damn those tater tots) and not as motivated to take the time to make a good salad…even with a refrigerator full of fresh produce. My skin knows it. My energy level knows it. My ability to focus knows it.
Back to the basics now and pulling out my original menu plan and tallying up my days something like this:
11 proteins
2.5 fruits
3 veggies
4 cups salad greens
3 fats
2.5 starch/grains
Everyone measures/journals/tracks their eating a different way. That’s the way I break it down. Dana has provided shopping lists, we have exchanged recipes and I know what to do…so back at it.
A little inspiration is always helpful so I pulled up the videos from the final meeting of the end of our first 45 days to remind me of how good that felt. Karen, Mary and Deb were all super successful and feeling good…here’s a few words of wisdom/inspiration:
Karen talks commitment:
Deb talks success:
Mary Keeps It Healthy:
Just a little Sunday inspiration to start the week off right…
I’m definitely not pushing snooze tomorrow!
Bootycamp Jenn
Last Friday after bootcamp, I jinxed myself. As we were leaving, Dana said, “You have three days off.” I gave her a look that said yea, right and she corrected herself, “You have three days off from bootcamp but remember to do something each day – you have your workouts…” I left thinking I’d do at least two of those workouts and get some additional cardio in as I’ve been adding spinning and running in my workout mix.
After Christmas, New Years festivities, and a trip to Arizona, all which bring a myriad of workout interruptions and nutrition challenges, I was so ready to be back on track with extra workouts and added greens.
Well, after a three mile walk that morning, I was spent. And not only took three days off, but five days! Not the “back on track” I was thinking of…While battling a cold that left me with a sky rocketing fever and the hue of a ghost, as much as I wanted to, I couldn’t even consider working out.
Last night I was feeling a bit better and was tempted to go to the gym even if for only a light walk on the treadmill but then decided it was better to save my energy for this a.m. About 9:45 p.m., already planning to go to bed so I could rise and shine at 6 a.m., I got a text from Dana – she was just checking in to see how I was doing (yes, this is the kind of trainer she is – bet your cookie cutter session at 24 hour doesn’t provide that service!)…I told her I was better and planning to be there this a.m., she responded that we would be doing Tabatas today. YES! I love Tabatas. They can be rather difficult but when you feel soreness a few hours later, you know you had a good workout and I like that good pain!
It didn’t even seem cold at 6 a.m. when I went out to my car…I guess I was that excited to be back to bootcamp! Once I got to camp, a long warm up ensued and then we hit the Tabatas. Oh, yea, the thing about Tabatas and Intervals – I often do them alone at the gym but they’re never as fluid as doing them with the group. There’s just something about the inspiration of an instructor, form reminders (keep your butt down!), working with the group AND having someone else timing them…that get you through them.
Here’s the rundown:
Warm Up:
Walking inch worms, 20 Squats
Walking Lunges, 20 Squats
Side Plank Walking, 20 Squats
Bear Crawls, 20 Squats
Crab Walks, 20 Squats
*Note: I used to HATE crab walks (I think I had another word for them). For some reason today, I discovered they aren’t that bad. I guess that’s called strength. I love a breakthrough moment!
Tabatas:
:20/:10 x 8
(twenty seconds work, ten seconds rest, eight times, each movement)
1. Sit Ups
2. Push Ups
3. Tap-Jump Squats
4. Planked Skiers
5. Squat Press
6. Hi Pulls
7. Explosive Sit Ups
And with that, I’m back and can’t wait for the workouts and changes to come in 2011.
Bootycamp Jenn
 How many of you are already struggling to keep your health and fitness goals for the New Year? Or, how many of you are just looking for coaching, guidance and structure? Or, what about that accountability factor? I have it for you!
Kettlebell Boot Camp (KBBC) is a heart-pumping cardio workout and strength training workout that shapes your core and your muscles like never before! You work your muscles in concert with one another, as they are designed to do. Say goodbye to boring isolation training and the pre-packaged massive group exercise classes at the big-box gyms. Each workout is led by expert trainers. Yes, you feel like you are getting personal training in a group setting at a fraction of the cost!
Announcing the 2011 Winter Indoor Session Kick-Off:
DATES: January 11th-February 4th, 2011
DAYS: Tuesdays, Thursdays and Fridays
TIME: 6:30-7:30 AM-SHARP!
WHERE: Stephenson Elementary School
Check our class schedule page for more details.
Resolutions are in full force. So I avoided the gym (and the crowds) and headed to the local high school track to get a good workout in today. Fortunately, I have a notebook full of workouts from Dana and went to the buddy workout section as today I had a buddy with me.
This particular one was from two summers ago (July 2009) so there wasn’t a lot of kettlebell action, but I made sure we got some in after the provided buddy workout. Here’s the rundown. Give it a try – took less than an hour and it was a GREAT workout…each person does all of the following:
- Warmup Run (.5 miles – twice around the track)
- 10 inchworms
- 10 superplanks
- 100 toe taps
- 25 push-ups
- 25 lunge strides
- 25 Jumping Squats
- 10 Divebombers
- 10 Renegade Rows (with Kettlebell)
- 100 toe taps
- 25 sit-ups
- 25 pull-ups
- 50 Mountain Climbers
- Kettlebells:
o 50 Swings (25 each side)
o 50 Presses (25 each side)
o 50 Hi-Pulls (25 each side)
o 50 Snatches (25 each side)
- Cooldown Run (.5 miles – twice around the track)
It was a cold one (pretty sure about 35 degrees out) and I could have easily decided not to go – but that’s the value of a buddy workout. Buddies push you – both to get to the workout and through the workout. Give it a try. It was a good one.
Oh yea, and I’m moving up to the 20 lb. kettlebell permanently. Baby steps. ☺
Bootycamp Jenn
The other night I was sitting there watching football – yes, my favorite time waster – well, it’s not a time waster, it’s actually a very valuable use of time, but anyway, that’s about the one thing I watch and don’t do anything else…Anyway, my outside voice actually said “I miss getting up mornings and working out…” I think my football watching buddy just might have thought I was crazy. He would have thought I was more crazy if he would have known that I meant I really do miss the 6:30 a.m. workout times. I myself never thought I would have said that…not in 2010 or any other year.
So I started today’s blog a hundred different ways yesterday while I was working out and a few of them went something like this:
…”Today’s workout was reminiscent of our bootcamp workouts..divebombers, pushups, kettlebells, intervals, swings, snatches, v-ups, etc…”
or
…”Not only have I missed working out at bootcamp, but I’ve missed blogging about our bootcamp workouts because there’s something about sharing experiences with an undefined audience…”
or, of course, the resolution angle:
…”In 2011, I will…”
But then there was no question about what this should say:
“Thank You…”
I’ve known Dana for about 18 months and she has been a big part of a change I’ve needed for a long time. I’ve taken my workouts to a new level and have seen change and possibility like I never have seen before. Typically on December 31 of each year, I count regrets and make unrealistic goals for the upcoming year. And there’s a deadline to them. Something unrealistic like a weight loss number by a certain date or an unrealistic MPH while walking or the resolution to run. Or throwing in a few habit changes that are extreme.
This year is different. In 2010, I saw change. I know it’s possible. I have definition in my arms. I can push myself to run a mile, or miles, constantly creating a new PR. I can swing that damn kettlbebell and love it (okay, love might be an exageration). I get out of my comfort zone – taking a spin class, doing crab walks, or even daring to call myself a runner. I’ve taken a couple of bags of clothes to the Goodwill because they are too big and they will never fit again (never, I tell you).
While my workout abilities and confidence have changed, my eating habits have to. Thanks to the Nutrition Support Group that Dana led, I also know what it feels like to eliminate most carbs, flour and sugar, in a healthy way. I can tell the difference when I eat well – when I include my greens, veggies and protein. And when I don’t.
None of this is rocket science – and honestly, none of it is nothing I didn’t know before. I’m pretty knowledgeable about nutrition and working out. But there is something about having someone instill confidence in you and push you to limits that you may have doubted before. I’ve pushed myself, sometimes working out twice a day or having marathon workouts. I made the choice to eat well and feel good. We all do that. But sometimes, there is a missing component or two that make the pieces fit together.
For me, a big piece of that puzzle is Dana. I know that technically this is her blog, and really, she could be writing this and just saying great things about what a great trainer she is. But that’s not Dana. She’s no Jillian. She won’t boast about how great she is or how you should do this or you should do that. She just gives you the tools, the modifications, the motivation and the confidence to make the choice to do things yourself.
So I enter 2011, not with a list of resolutions or unrealistic goals, but with the tools to just do it, the motivation to keep doing what I’ve been doing, and 2010′s success to build on.
And I’m happy to THANK Dana Trainer for that. It’s a nice feeling to know I can do it and that I’m on the right track. I think there are a few others that feel that way too…you really are the BEST!
Cheers to all my bootcamp friends – I miss seeing you at 6:30 a.m. and all of your comraderie that gets me through those crab walks, squats, lunges, swings, snatches (rip your skirt off) and more…
Happy 2011….and I hope you are all looking forward to a great year!
Bootycamp Jenn
P.S. And I’m happy I didn’t have to make that “I’m going to start working out in 2011 resolution on January 1″ because I would have already broken it as the celebration from last night kind of took over my day. But happy to say that since I’ve already got a good workout thing happening, there is no guilt!
Last Wednesday ended our 45 day Nutrition Support Group. This is the first program of its’ kind for KBBC. I had 7 initially committed, with 5 completing the 45 days on the plan. Collectively, those 5 lost over 80lbs! The average body fat loss was 10% and the cumulative inches lost measuring beyond 80 inches-there was a pronounced loss in the hip and waist area.
Take a look at just one of the participants’ before and after pics. We will show you the results! Remember, this is just 45 days on the Plan.
 KAREN'S BEFORE  BEFORE-PROFILE  AFTER  AFTER-PROFILE
Truth is, the Post Thanksgiving Damage Control Workout was GREAT last Friday, but I have to admit, I really didn’t need it. Well, of course, I needed a workout but my Thanksgiving Meal Attack plan, and my Thanksgiving morning workout, which consisted of a five mile run and some time on the elliptical, left me feeling good at the end of the day and not like I had completely overindulged.
I am pretty sure that had never happened before. In addition to the way that Kettlebell Bootcamp and working out with Dana (and all the bootcampers) has given me a new sense of year round dedication (and eliminated the “I’ll start on Mondays…), the way that I plan my meals now and don’t rely on carbs to keep me going, has given me a new perspective and a new appreciation for taste. I was sure to make a few dishes that I could have (sweet potatoes and green beans) and limited much of anything else.
Thank goodness I didn’t overindulge because I knew we were in for a booty kickin’ on Friday morning and that’s what we got. With a fun group, a few sprinkles and the inspiration that when I was done I got to sit on the couch and watch football all day, I was ready for the rope, the squats, the flutter kicks…whatever was in store. And it was a rundown of partner intervals (kudos to my partner – although I think we laugh too much during working out…):
After a half-mile warm up run, we moved on to The Workout. One minute each movement, rotate with your partner, one minute, then go to next station, repeat…
 What a workout: the post-Thanksgiving damage control bootcamp ladies...and Hector. Station 1: Tactical Lunge/Renegade Lunge
Station 2: Sit Ups/Planks
Station 3: Heavy Two Hand Swings/Wall Ball
Station 4: Battling Ropes/Ladder Drills
Station 5: Push Ups/Anchored Clean and Press
Station 6: Russian Twist with Press/Flutter Kicks
Station 7: Snurpees/Jumping Squats
(I think I got these all in correct order…ask Mary and Karen – I can’t even keep them straight when I am going through the workout – glad they so kindly reminded me everytime I asked!)
They were so nice, we did these intervals…Twice! Blasted that turkey right off my hip. Hence, the Damage Control. ☺
For a handful of warriors, the workout wasn’t over, they took to the 3.9 mile run. As for me, I headed to the track for a 1.5 mile run. But later regretted not going the extra mile, or mile(s)….I guess the couch and football was calling my name and with my bookend damage control workouts, I was a bit tired and felt like I could be lazy the rest of the day.
There’s just something about this working out thing that’s addicting…and it’s going to get me through the holidays with a smile.
Bootycamp Jenn
Last Thursday was a steady stream of firsts for me. These are all things that I’ve never done before, and never would have dreamt of doing if not for Kettlebell Boot Camp and our Nutrition Support Group!
Here’s how it started:
- Got up at 5:30 a.m. on Thanksgiving.
- To go for a four-mile run.
- On icy hills.
The ORRC Turkey Trot at Washington Park was a total blast. It was early, it was chilly, and it was steep coming back up that hill, but I loved it! I’ve never run that far without stopping before, so that was a major first for me. I can definitely feel the benefit of carrying 10-15 fewer pounds when I run, too!
Then came Thanksgiving dinner. Since I’ve been nearly 100% faithful to our nutrition plan, I gave myself a free pass on Thanksgiving. Here’s what happened:
- I skipped the mashed potatoes, candied yams and ambrosia salad entirely. Just had no desire to even taste them.
- I tried the stuffing, but, after five weeks of eating hearty whole foods, it tasted like – nothing. Just a unpalatable goo of white flour, sugar, salt and fat. And I’m sure my aunt prepared it perfectly; it just tasted too processed to me.
- This is almost sad, but even my mom’s beloved rolls, a perennial holiday favorite, didn’t taste that great to me. I had mixed emotions about this. On the one hand, I felt nostalgic and sad that instead of buttery deliciousness, I tasted mostly nothing again — just white flour, salt and butter. At the same time, I was delighted that I’ve successfully “rewired” my palate to be dislike overprocessed, low-nutritional-value foods.
Lest you think I’m some kind of saint, don’t worry — I did thoroughly enjoy not one, but two, pieces of my mom’s homemade pumpkin pie. Maybe because it at least contains a vegetable, that tasted very good indeed!
- Bootcamper Karen M.
Join me this Friday (day after Thanksgiving) for the DAMAGE CONTROL WORKOUT!
Come on…you know you’ll need it. Who won’t have a surplus of calories to burn??
Here are the details:
 Don't let the Turkey get the best of you! WHEN: Friday, Nov. 26th, 9:00-11:00 a.m.
WHERE: Jackson Middle School. Meet at Summer Base-Camp location at back of school, undercover.
WHAT: KBBC interval workout, 9-10 a.m. Run/Walk to follow. (optional)
Open to all past and present KBBC attendees. RSVP Dana via email or cell.
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