Fit Mom's Blog

Image Credit: CrossFit CDR

One of the most hated, slow moving strength training movements you can do with one piece of equipment is the Turkish Get Up. It’s fantastic for improving core strength, midline strength, balance- you don’t want that huge KB to land on your head, and teaching you how to maintain your core strength with just one arm. Most women I know start with the lightest thing around- sometimes it’s an eraser, to learn the movement and then you gradually work your way up from there. Pictured here is 35 pound KB and although I can do them, it is brutal. Ten minutes of them is even more brutal and they were not executed as perfectly as you might see on a video.

To learn more about the Turkish Get-Up and how to do them, please refer to the RKC manual for women, here.

You can also check it out on You Tube, here.

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Very cool products, if you love to be inspired!

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Previously, I’ve written about my “Three Little Bells” and how I was using them. (here and here)

3 years later, I’d like to share how much more useful they’ve become for me now. I consider the Kettlebells in my garage my little secret. Most CrossFit workouts require either a 35 or a 53 pound Kettlebell for women. We also use the lighter weights to learn the Turkish Get-Up, One Arm Snatches and to work core strength holding two lighter weight {18 pound} Kettlebells by doing sit ups and presses with them.

The following is a simple list of benefits of using the Kettlebell:

1. Kettlebells can increase your heart rate in a hurry! You can get a serious cardiovascular workout using just one bell. For those of you runners, I’d highly recommend a KB workout on a non-running day as an alternative cross training type of workout.

2. I’ve read that you can directly improve your Deadlift by doing heavy KB swings (here)! And, I’m all about improving my Deadlift strength!! My last PR was 235 pounds and I’d love to get to 250!!

3. Kettlebells utilize your entire body with the two handed swing. It is a whole body- core strengthening activity.

4. You can improve your back, legs and arm strength with one extra KB workout a week!

I know there are lots of people who read this blog that love and utilize Kettlebells! Anybody have anything else you’d like to share?

This post was brought to you by Flatten Belly.

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Apologies now, for a lack of a before photo, but, I have been working hard to convert my garage to use able space!

A few years back, (2008) I posted about changing my garage to be cycling ready…however, new years, new bikes, and more kids create more stuff in the garage to be moved around!

2 years ago, my sole focus was either cycling or running and as you can see there was VERY little room to move around.

And, now, as you can see, we have the same number {if not more} bikes in our garage, but, we now have space to move around!

The most vital piece of equipment you can use for your home gym is your body weight! There are thousands of exercises and workouts you can do using only your weight. If you want to get technical, you can buy a jump rope, a PVC pipe (for the kids) and a yoga mat.

Today’s Workout was simply 50, 40, 30, 20, 10 of both jump rope and sit-ups.  On jump rope, the requirement is to do Double Unders but if you can’t do those, then just double the number of jumps and do single unders.

Another Idea (from CrossFit CDR) is to do a Tabata Style workout of 20 seconds on, 10 seconds of rest. Each exercise should get a total of 8 intervals. Squats, Flutterkicks, Tricep Dips and Push-ups is one example.


Click here for more ideas on body weight exercises and workouts you can do at home. I will plan on posting more about creating a home gym and the equipment required on a budget.

New Post on Read Breathe Today: A Family Style Workout!

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Yes, it’s true, I got to try the Gymboss for purposes of review.   It’s a simple little device really. Functions include a stopwatch, 1 or 2 time intervals to set up from 2 seconds to 99 minutes, and when set in auto mode, it will continue to beep.  That’s just a few of it’s functions, but the bottom line is INTERVALS.  Using this to start and stop yourself for an interval workout.

If you are an at-home exerciser or a gym goer, the gymboss is a must in my opinion.  I’ve used it to set and make up my own Tabata workouts and Core Killer workouts so far.  I simply set it for 20 or 30 seconds of work, followed by 10 seconds of rest.  A complete Tabata workout is 8 rounds of as many reps as possible in a twenty second work period.  Examples of work are unlimited!  Today, I used it to work my core- Plank, Hollow, Ab Roller, and Knees to Elbows on my pull-up bar.   Or, you could use it for kettlebell swings, squats, push-ups, sit-ups, dumb bell presses, etc….

I highly recommend the Gymboss.  It will challenge you and keep you honest all the while getting you seriously fit.

The Gymboss can be purchased online for $20.

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More bang for your workout buck can be found in the use of the kettlebell.  20 minutes is all it takes, too!

Image Credit: Beauty News NYC

American College of Exercise has a new study out on the benefits of kettlebells.  It’s a great article that includes a six week basic workout that I thought you’d be interested in.

Here is the link.

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Oh, the Kettlebell, how I love thee…You are so versatile, sexy, and exciting to use.  And, there’s always just a little bit of “I hope I don’t throw it thru the window or hit a bike, LOL!

And, the excitement never ends with a kettlebell.

Just one piece of equipment can do so many things…

Here are some great ways to use that one piece of equipment: {Dumbbells can be used the same way or even a medicine ball if that’s all you have.}

TABATA Workout:

Create a list of 4-5 exercises and decide on the number of rounds to complete, for example, Sit-ups, Push-ups, Squats and Kettlebell Swings. Do each exercise for a total of 20 seconds with 10 seconds of rest for 8 rounds. You might need a timer or stopwatch that can beep at you when it’s time to move and rest, but, other than that, you can get a great workout just like that.

INTERVAL WORK:

Swing that kettlebell for 1 minute, then take a 30 second rest. Complete 3 rounds and see how you feel!

COMPLETE A BRICK:

If you have access to multiple sizes of kettlebells, then, try 21 at your heaviest weight, then, lighten your load for repetitions of 15 and 9.

TAKE A WALK:

Pick up that kettlebell and take a walk. Go 20 steps and switch hands. If you have two carry one in each hand and switch sides halfway through.

DESIGN YOUR OWN BOOTCAMP:

Go for 50!

50 Swings

50 Sit-ups

50 Push-ups

and sprint!

Here is a great demonstration of the kettlebell swing.

Comments and suggestions are welcome!

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After a day of big eating on New Years Day, I was glad to get back into my gym for the first workout of the year.  And, Boy, was it a real wing dinger!  But, so fun!

And, guess who was out there getting dirty flipping tires!

Thankfully, the following workout was split between two people.

“2010″
100-Kb Swing 53/35
100-Pull-ups
100-Box jump 24/20

100-Yack Ball 8/6  {This is a sit up using a medicine ball thrown to the wall).
100-Hip Ext
100-Sit ups
300-Jump Rope
100-Press 45/22 or (Sumo Deadlift High Pull with a 35 pound k-bell)
100-Wall Ball 14/8
100-Tire Flips
800-Run
10-Body blasters

workout created by Cross Fit CDR.

Megan, from another Cross Fit affiliate demonstrates flipping a 520 pound tire!

My friends and I are also featured in our local paper doing a Cross Fit workout, that I just HAD to share.  I am on the left in my Moving Comfort running shorts swinging a kettlebell;  friends include Penny, Laurie, Anna, Angie, Misuk and Sean.  (link to the entire article)

Now, on to the setting goals for 2010.  Who’s ready?  I’m turning 39 this year and for me it’s a time to get seriously fit so that when I’m 40, there will be something really BIG…..Any guesses?

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How to do a Handstand Push-Up!

First, you need to be able to do a handstand against the wall. Second, you practice with bands as shown below. Third, attempt to put your head on the ground and push back up.

CrossFit has been incredibly challenging for me the last few days- so hard that I don’t recover from the hard effort for several hours afterward. This blog may become more about how I survive CrossFit (laughing)! Yesterday, I completed “Diane”. It sounds simple only two exercises but HOLY MOLY! Repetitions go as follows: 21, 15, 9. Deadliff (95 pounds for me) followed by 21 Handstand Pushups, 15 Deadlifts and 15 Handstand Push-ups, 9 Deadlifts, 9 Handstand Push-ups. And, I completed the workout barely! With my last handstand pushup ending in a complete stall- unable to push-up at all.

And, so, I walked in there today really tired mentally and physically…not sure how I’d fare….Workout seemed reasonable until I read the fine print: 5 ROUNDS!!! 50 Walking Lunges + 30 Kettlebell Swings with a 35 pound bell and not putting it down for rest. UGGGGGGGGGG!!!!!! Not sure what was harder, walking with the bell or swinging it. Anyway, I completed 2 rounds with the large 35 pounder then went down to a 26 pounder (per coaches orders). All I can say is that it was brutally hard with the heavy weight but was under control with the 26 pounder. And, I can honestly say that I wanted to cry. Really cry. Maybe I needed a little fuel (like in Hammer Gel or Heed) during the workout to give me just a bit of a boost, or maybe this was just incredibly hard – not sure but the good thing is the I finished it—when all I really wanted to do was drop that damn bell and run out the door!

Don’t think that for one minute that I don’t love it; I love being challenged, love how strong and lean I am getting, and, I am going to have me some SERIOUSLY sexy arms!

In other news:

I have a new blog post up at Read Breathe called “Five Things to Do With Kids on a Rainy Day”.

I’m also did an interview for YourShape Game Blog.

Look for a very silly post of me coming up on Christmas Day!!

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Coach: “Rachel, go pick up two 40 pound dumbbells and take a 200 meter walk.”

Me: “Um, No.”

Coach: “Rachel, go pick up two 40 pound dumbbells and go for a walk.”

Me: “Um, No.”

Coach: “Rachel, go pick up two 40 pound dumbbells and go for a walk.”

Me: “Ok, fine, I’ll go test it out.  Um, no. Not gonna happen.  Those barbells will tear my hands up. And, they are too heavy!”

Coach: “You can do it.”

Me: “No, I can’t.  I’ll take two 35 pound kettlebells and go for a walk instead.”

Like how flexible and willing I am?!  I very likely could have carried those weights, I just didn’t have a very open mind at the time.  It should have been so hard that I had to use all my core strength to hold myself up.  Anyhoo, next time, I will do it.

You can do this at home, too!

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