Happy Tuesday! I loved reading all the fun facts you guys had to share yesterday. I don’t know why stupid trivia like that interests me…I think I get it from my Dad. He is always filled with random facts…love you Dad!
Today was good…another good run. 10 miles (8:30/pace) baby! Woot! I am fueling up now because I have Body Pump in a few hours. Another day to “feel the burn” and I absolutely love my Tuesday instructor. She is awesome and very relatable! Which I think is important! It also makes me realize that I am lucky not to have EE’s Horst!
What’s the worst group instructor you’ve ever had?
On a really quick Body Pump side note: Does it bother anyone else when people (like the ones in the FRONT row) can’t stay on beat? I mean really how hard is it? I definitely don’t have rhythm but this is pretty basic! And can’t you tell when you are off when everyone else in the room is squatting down and you are on your way up? Okay..rant done!
Dinner last night was a tad boring..even by my easy to please standards! Boring but not tasteless!!! We had salmon (and yes I actually ate the salmon this time around) with green beans and a brown rice pilaf. The rice pilaf was a gluten-free version from Lundberg and if you haven’t ever tried their rice blends…I highly recommend it! You can find them usually at any grocery store in the rice aisle.
Dinner A La Kelly
Someone asked me the other day if I cook every night. Without even thinking I said yes. The woman said, “wow that is so impressive I only cook about twice a week.” That got me thinking…Keith & I do cook almost every single night of the week and weekends too. I guess I never thought this as novel but maybe it is! So I am curious about you!!
Also don’t forget: OpenSky has agreed to offer a 30% discount to ANYONE who orders the Calphalon set out of my OpenSky Store. (That is a savings of $134.70!!) Just type in coupon code: healthy30 at checkout to receive your discount! This coupon will run for this week ONLY! So don’t miss out!
Keith here guys! Today I want to talk Kettlebells! Have you seen these lurking around your gym lately?
Kettlebells have been around since the early 1700’s and started in Russia. Russians used these cannonball shaped weights to train their armed forces and their Olympians. Kettlebells made their debut in the United State in the early 1900’s especially after seeing the Russian success. Kettlebells have become more popular in recent years due to the resurgence of Russian Kettlebell Certification (RKC) training by Pavel Tsatsouline.
Kettlebells can be used as a workout alone or substituted for dumbbells and barbells in traditional strength training workouts. To begin, just try adding in 1 or 2 movements into your already established strength circuit or using them as a cardio interval at the end of your circuit. Kettlebells force you to use your body’s momentum in a series of fast swings, jerks, and cleans. The core is always engaged and the workout is usually high repetition. This is ensures your strength training workout is also a cardio workout (second only to cross-country skiing in caloric burn according to recent studies) Kettlebell workouts have shown to be effective in burning fat, building muscle, and increasing strength and stamina. Sound like something you want to a part of? I would strongly suggest that if you are brand new to kettlebell you should meet with a trainer for the first few times to get comfortable with the movements and ensure proper form!
The first basic kettlebell movement is called a Swing. It is the foundation for all other kettlebell movements. Here is how to do it:
Step 1: Stand straight with your legs shoulder width apart.
Step 2: Lean forward at your waist slightly and bend your knees so as to go into a semi-squat. Keep your back arched and head facing forward steadily.
Step 3: Let you arms hang loosely and raise the weight with both hands over your head and inhale. Then, swing the weight with both hands in between the legs towards the back of you while exhaling. Move the kettlebell using power thrusts from the hip, thigh, and lower back muscles. A powerful hip snap on every rep is a must.
Step 4: Complete 5 to 10 sets of 20 to 50 reps of kettlebell swings with a minute pause between each set of repetitions. With heavier weights, inhale on the swing between your legs and exhale when you raise it above your head.
For a visual here is my YouTube video:
Once you have mastered the Basic Swing there are 2 progressions that you can try:
Progression 1: A Two-Arm Swing. Here you do the same movement but with 2 lighter kettlebells. Make sure you hold the handle in the center and really focus on balancing your weight on both side. Need a visual? Okay.
Progression 2: Alternating One-Arm Swing. Here you are using one kettlebell and switching hands mid-air at the top of the trust. In my video I switch on every 5th repetition but you can switch on every one or every other one…it is entirely up to you.
As always shoot me an email (via Kelly) or leave a comment if you have any questions and I will do my best to answer them for you! My last tip: REMEMBER TO BREATH! (exhale on the trust) See you next Wednesday!
Challenge: Try the basic swing movements this week. Next week we will move on to cleans and jerks!
I get a lot emails each week about what kind of running shoes I recommend. First, let me start by saying that I think finding the right pair of shoes is kind of a personal journey. Everyone has different feet and like the fit and wear of different shoes.
With that said, here is my background: I run on average about 60 miles a week and I have freakishly tiny feet for my height! I am 5’6 1/2″ and I only wear a size 5.5 shoe. I have extremely HIGH arches. Not sure about your arch? Check out this photo of what a wet footprint would look like.
Then there is the concept of pronation. If you have a normal arch, you’re likely a normal pronator, meaning you’ll do best in a stability shoe that offers moderate pronation control. Runners with flat feet normally overpronate, so they do well in a motion-control shoe that controls pronation. High-arched runners typically underpronate, so they do best in a neutral-cushioned shoe that encourages a more natural foot motion. Want more information on pronation? Check out this Runner’s World article complete with explanation videos.
So what kicks do I sport? I wear two types of shoes made by K-Swiss. What, K-Swiss makes running shoes? Why, yes they do! Don’t worry, I didn’t know that either until recently. I used to wear Mizuno, specifically the Waverider, and while I still love those shoes I just found K-Swiss to be a better fit for me. About a year ago, I met a professional triathlete, James Cotter, who is sponsored by K-Swiss and on his recommendation I tried them out. It was love at first wear!
The two styles I like for me are the K-One and the Konejo:
An Ultra-light (9oz) and stable running shoe perfect for fast days and races.
Durability is achieved with an Aosta® II rubber outsole.
Flexibility is enhanced by anatomically correct flex-grooves.
Support is obtained with a direct injected urethane support cage with five-stripe branding on top.
Stability comes from a rigid TPU midfoot shank.
Breathability is enhanced by a Flow Cool System™ for moisture management.
Cushioning is provided by Superfoam® technology, an Si-18 technology crash pad and a k-EVA midsole.
Comfort is enhanced with a seamless upper construction.
A lightweight stable running shoe
Lightweight is achieved with an open mesh and molded synthetic leather upper.
Stability and motion control are enhanced with a “Y-Beam”; TPU arch support and medial posted midsole.
Cushioning is maximixed through GuideGlide Guidance System™ and a triple-density Superfoam® compound.
Durability is enhanced with an Aosta® II outsole with anatomically correct flex-grooves.
I like both of these styles for different reasons. They both fit a little differently but fit true to size! I have a 5.5 in both and have never gotten any blisters or chafing from them…even straight from the box! I can’t say enough good things about these shoes. I also need to point out that I am NOT being paid or endorsed by K-Swiss…this is just simply my personal opinion about how great the shoes are!
Hope this information was helpful and useful to all your fabulous runners out there!
This is a cool test! Based on your personality (using the Meyer’s Briggs personality typing) you can find your exercise color! I was GOLD and it was right on the money! Keith was SILVER and he agreed with his analysis as well! Go check it out for a fun way to find a little bit more about your exercise personality!
Okay, I am packed and ready to hit the road to San Antonio! It is the weekend of the second annual Rock ‘n Roll 1/2 Marathon & Marathon! I want to wish everyone who is running GOODLUCK!! Let’s have fun, kick some butt and show San Antonio what we Austin runners are all about!!!