Fit Mom's Blog

Fit Mom\'s Blog

Entries Tagged as 'Kettlebells'

Top 4th Post

December 31st, 2013 · 1 Comment

Welcome to the top 10 posts of all time on Fitness for Mommies!

This is the 4th most popular post, originally posted on July 6, 2010.

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!

[

Tags: Cross Fit · health and fitness · Kettlebells

Jack Lalane or Arnold?

January 6th, 2013 · No Comments

When you feel a little down, who do you turn to? Tonight, as I sat here starring at a blank screen thinking about all the little stuff that can bring Me down, I turned and saw Jack Lalane’s book, and then I smiled. He makes me smile.

“Anything in life is possible and YOU make it happen!”

Image Borrowed from Strong First:

On top of that, I found several new inspiring Fitness Blogs to help me stay motivated today. One is Arnold Schwarzenegger’s new website and I love reading all the fitness posts on Breaking Through Muscle! One of these days, I’ll try one of these programs just to see how it’d feel in my over 40 mom body! Then, there’s Girls Gone Strong which I liked a lot also. Finally, Pavel T, who was the inspiration for many of us using a kettlebell, has a new website called, Strong First. I get it, I like it. I agree with the statement that with everything else, you must be strong first. I want that.

Who do you read for motivation? Who do you think is strong?

In the end, I like them all for different reasons. Jack was the 1st fitness fanatic and there are many others now, it all depends on you and your goals!

[

Tags: Kettlebells · Questions for Readers · Things that motivate me

1-Arm Kettlebell Snatches for Girls? Heck Yeah!

November 28th, 2012 · No Comments

Tonight, and the last few nights I have felt like I was on a never ending treadmill…
Anybody ever feel that? 
Too much work, too much mommy/wife/housewife stuff and not enough time to just stop and think.

Go Ahead, Stop and Think about all those things you never have time to think about.  I’ll wait.. Now, once you’re done thinking, my first thought is how can I fit my workout into my day? Do I need to get up early, will it fit in at lunch, or is there time after school.  Personally, I usually have time in one of those three spots to get a workout in and I plan everything else around that.

Technically, Wednesdays are rest days for me, however, today I worked on skills instead.  Keeps me moving and doing something even if it isn’t lifting.  My skills included Turkish Get-Ups and Core work on the GHD machine.  I’ve talked about Kettlebells a lot here on this website as I am a firm believer in their powers to make women stronger and more confident just by swinging one bell.  Just learning one movement can work your strength as well as get your heart pumping.


Then, in my inbox of 100’s of emails a day, I found this gem.  It’s about women kettlebell lifters and how they are passionate about KB’s enough that they will compete in it as a sport! It sounds like technique is a big deal in these lifts! The Kettlebell lifts olympic lifts- snatch, cleans, presses, jerks, and swings just to name a few. This stuff looks fun, exciting and a new way to improve my lifting technique along with improving strength and body composition! I can’t think of a reason not to try it!


How many of you have tried the Long Cycle with a 53 pound Kettlbell?

[

Tags: Interviews with Fitness Instructors · Kettlebells

Most Versatile Piece of Gym Equipment: The Kettlebell

October 29th, 2012 · 1 Comment

If you’re going to buy one piece of fitness equipment this year, I’d recommend a Kettlebell.  A Kettlebell is a weighted bell that can be used as a complement to any fitness training you do.  From marathon running to yoga, there are just too many ways it could help you!

Pictured above is my collection of bells, and as you can see it ranges from 6kg- 24kg, and I use them all. For my particular body, I seem to have a Left/Right weakness in my left arm, so I tend to focus my KB training utilizing the 1-arm Snatch and Turkish Get-ups frequently.   On heavy conditioning days, I will swing the 24kg, and on light days, I’ll swing the 16kg.  These bells are amazing.  You truly can get fit in a hurry just swinging one.

To those of you who are new to fitness training, a light kettlebell (8kg-12kg) would be a good place to start. There are plenty of websites that can give adequate instruction on how to use a kettlebell.  You can improve your midline stability, cardiovascular strength & endurance, and upper body strength, all through the use of one piece of equipment.

Kettlebells make great gifts, also.  I’ve gifted out more of these to friends and family than anything else!

Click here to learn more about Kettlebells from Fitness Mad.

[

Tags: Kettlebells

Every Athlete Can Benefit from a Kettlebell

July 29th, 2012 · 2 Comments

If you’ve been a reader here long enough (1st post–2007), you know that I have been a fitness fanatic since forever. I first wrote about a kettlebell here and I was really excited to have 15 pound KB!! In my workouts now, I regularly swing either a 35 or a 53 and it is still challenging, especially when doing things such as Turkish Get Ups and One Arm Snatches.

Investing in a kettlebell is one of the best things you could do to ramp up your training, change your training or just test your strength. For my personal training, I like to use the kettlebell to improve my core strength and my upper body strength – one arm at a time– with movements such as the one arm snatch and the Turkish Get Up. We all have one arm that is stronger than the other, right? I use the KB to help improve my weaker arm and can see a difference when doing things such as handstand pushups and in the Olympic Lift, the Snatch.

How can a cyclist/runner/swimmer utilize a kettlebell and how can it help them? Well, if it’s used correctly it can improve midline stability, balance, overall strength, and stamina. Particular to a cyclist, for example, the 2-hand swing can help with upper body strength. A split squat lunge can improve leg strength and a farmer’s walk with two kettlebells can improve grip strength. In runners who typically have weak upper body strength swinging a kettlebell can help with that. Finally, in swimmers who have good upper body strength, they can use a KB as a barbell with exercises such as a front squat, weighted goblet squat, walking lunges as well as swinging the kettlebell above their heads to help improve their cardiovascular strength.

Kettlebells are just really great conditioning tools that can benefit all athletes and non-athletes alike. You can train yourself in these movements and there are many resources online to help you learn techniques and to design workouts.

If you’re an athlete in a different field as those mentioned above and use the kettlebell for your sport, please leave a comment! We would all love to hear how other athletes use a kettlebell for training or possibly for sport?

[

Tags: Kettlebells

Strength Training: Turkish Get-Up

March 18th, 2012 · 3 Comments

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.

[

Tags: Cross Fit · Fantastic workouts · Kettlebells · Questions for Readers · Things that motivate me

Fashletics Sale!

November 25th, 2011 · No Comments

Very cool products, if you love to be inspired!

[

Tags: Kettlebells · Things that motivate me

My Favorite Fitness Gadget: The Kettlebell

August 18th, 2011 · 3 Comments

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.

[

Tags: Kettlebells

Let the Gymboss be the Boss of Your Next Workout

March 15th, 2010 · 1 Comment

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.

[

Tags: Fantastic workouts · Kettlebells · Running · Things that motivate me

Kettlebells Can Burn 20 Calories a Minute!!

January 21st, 2010 · No Comments

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.

[

Tags: Kettlebells