It Can Happen, it Does Happen, it Did Happen!

One of the things I write about in my book is that weight loss can happen quickly!  One of the myths that keeps getting perpetuated is that you can't lose weight faster than you put it on....really?  Well I think the opposite is true, in fact I know the opposite to be true!

How many times have you heard "Well, you know...you didn't put it on overnight, so you can't expect to take it off overnight!"  You know what?  Screw you!  These are the same people that also tell you once they notice that you are in fact losing weight, "Now, don't lose too much weight.  You don't want to do that...you don't want to get too skinny!"  How dare anyone say that to anybody else....  I say lose all the weight you want, go ahead.

I know how much food, how many extra calories it takes to support an additional 100 lbs of body weight,  I know because I did it.  Once you stop eating like a 250lber you stop being a 250lber!  The "250lber Fairy" didn't come tap you on the head!  The reason why I promote a very low calorie diet is to create momentum.  Losing 5 lbs in a week is practically overnight!  And when we see results quickly it adds fuel to our fire.

It took me years, at the rate of 20lb per year until I my body weight reached over 250lbs, and 11 months to drop 100lbs.  And I wasn't malnourished, in fact I was the healthiest person I knew.  Eating highly nutritious vegetables in abundance, plenty of proteins, fats and carbs, during the week and ice cream and cookies on Saturday (if I wanted), I was hardly starving.

What about the myth that losing weight too fast isn't healthy.

Is being 250lbs healthy?  Starving isn't healthy no matter how much weight you want to lose.  "Starving" yourself is an unhealthy mind set as much as eating yourself to death is, it's the same destruction.  Neither should be an option.

Feed yourself the right amounts of food to support the bodyweight you want to see and feel, and it can happen quickly.  It can happen starting today, right now, you can do it!

PS if you haven't yet liked my fan page on facebook "The Swing" please do...and feel free to comment there too!  I try and post something everyday including the latest events associated with my book!  Thank you

http://www.facebook.com/TracyReifkindTheSwing

"Ten", an advanced Snatchaholics workout. (and an option to be scaled for a beginning level)

The video I'm including in this post was taken during my Tuesday morning class and that's why you will hear so much talking from other people and trainers in the gym.  Because we started out with this progressively more difficult version of "Ten", it begins with a "warm up".  Personally I don't like to walk into the gym and just start snatching fast and I don't like to lead students that way either, even with swings.



OK, so I mentioned it was "progressively" more difficult.  All of my routines follow a progression that's why I've been called the "Queen of Ladders" also!  In true Tracy fashion this workout starts out slow and easy (relative), although if you are at more of a beginning level video part 1 may be your entire workout, it's a great routine in itself (more advanced people if you don't think it's challenging do it with a heavier bell!)  You will hear me explain throughout both videos options for scaling the workout.  This is because my Tuesday morning class has a mixed level attendance.

The workout uses the same concept of alternating one set of snatches, "paced" within 1 minute and then a 30 sec rest is taken, and one set of snatches done faster only having 1 minute to work and rest.  The first 5 warm up sets will take you to the first work sets of 10/10, same as how the last two "Ten" routines start.  Enjoy!

4 R, 4 L (this set is done slower...paced within a 30 sec work interval with 30 sec rest)
8 R, 8 L, paced, taking and entire 1 min (same pace as the first set, 30 sec rest)
8/8, speed (this will probably take you 30 sec, giving you 30 sec rest)
9 R, 9 L, paced (again still slower than the past 2 workouts)
9/9 speed
10 R, 10 L, paced (here we are at our past starting pace)
10/10, speed
11 R, 11 L (uh oh!  Here we go...this is the advanced part!)
10/10, speed (this set always stays at 10/10...that's why it's included as a version of "Ten", lol)

12 minutes, 158 snatch reps



part 2 video

12 R, 12 L, paced
10/10 speed
13 R, 13 L, paced
10/10 speed
14 R, 14 L, paced
10/10 speed
15 R, 15 L paced
10/10 speed


10 minutes, 188 snatch reps


22 minutes 346 snatch reps

The reason why this is advanced is because, as you'll see, as the "paced" rep counts increase in reps so does the speed turning them into 1 minute long speed sets!

There are a number of ways to use this workout, besides going through both parts once and wrapping it up.  As I mentioned a beginning level KBer can start with the first 9 set and repeat it, and in fact it is a true progression for a beginning level KBer to work up to the first version of "Ten".  Or a more advanced KBer can use a heavier bell, which is something I may do myself!  It's 158 snatch reps and it should take slighty less than 12 minutes to complete, totally respectable! (done twice 316 in only 22 minutes!)

The second video starts with 12 R, 12 L.  You can complete the first video as a warm up and repeat the second half of this workout making it even a more advanced workload, totaling 534 snatch reps in 32 minutes!  I, of course, will keep playing with the variations...more to come, I'm sure!

For Snatchaholics! Another version of "Ten"

I think I'm just going to title all of my high volume snatch routines "For Snatchaholics"

Unlike the last snatch routine post "5/5" that was done with only one pace, this on  has twice as many snatch reps and combines that ten rep per 30 sec pace with a faster pace of about 14-15 reps per 30 sec....here is the variation of the workout I did last Sat, only this one, instead of alternating each set one at a time, ladders each set in groups....one set of each, and then two sets of each, three sets of each, and four sets of each  Same two sets, one paced at 10 reps per 30 sec, 1 minute work/30 sec rest, and the second set the fastest comfortable pace for you, only you must complete the work and the rest within 1 min.

The workout you see me demonstrating show that my fast paced sets take me 40 seconds allowing 20 sec rest.  Since this video was taped during my class you will hear me instruct variations to make it scaleable.  For instance, in the second faster sets you can chose any rep count from 5/5 - 10/10 and snatch as fast or as slow as you want to or can.  BUT you still only have that full minute to work and to rest.









 These videos only demonstrate, and takes you through rotations 1-3...you are on your own to complete 4!  I only posted them if you wanted to, or needed to work along with me.  Since this workout was the second half of our class we didn't have time to complete 4 sets of each as prescribed, instead we had a few minutes so I threw in a "bonus" of the two sets back to back done once.  So without the last rotation of 4 sets each but with this "bonus" set it equals out to 280 snatch reps in about 16 minutes.

And then I have the super advanced version (the one we did first!).....it's a surprise that you won't be able to guess...it's hard!  I'll post it over the weekend.

Worksets

10/10 x 1 set paced (1.5/30 sec work/rest)
10/10 x 1 set speed (on the minute)
10/10 x 2 sets paced
10/10 x 2 sets speed (part 1 ends here)
10/10 x 3 sets paced
10/10 x 3 sets speed
10/10 x 4 sets paced (part 2 does not include these next 8 sets)
10/10 x 4 sets speed

25 minutes 400 snatches

bonus

10/10 paced + 10/10 speed (about 1 min 40 sec total time)

"5/5" (five and five) One Hand Swing workout....and "5/5" snatch workout too!

In this workout there is only one, 1 minute work set (40 reps), two, 45 second work sets (30 reps) and three, 30 sec worksets (20 reps).  The rest of the entire workout is only 10 reps at a time, done with one hand 5 R, 5 L ("5/5")  It is written as an "equal work/rest" ratio, but if you need less rest then adjust to fit your level of conditioning and endurance.
 
Worksets


5/5 x 4 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest
5/5, 5/5, 5/5 x 1 (or 15/15) 45/45 work/rest
5/5, 5/5, 5/5, 5/5 x 1 (or 20/20) 1 min/1 min work/rest


5/5 x 3 (work for 15 sec, rest for 15 sec) (in the video I lost count and repeated this 4 times....oops!)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest
5/5, 5/5, 5/5 x 1 (or 15/15) 45/45 work/rest


5/5 x 2 (work for 15 sec, rest for 15 sec)
5/5, 5/5 x 1 (or 10/10), 30/30 work/rest

5/5 x 1

13 min., 260 swings

I explain throughout the video the two versions for one hand swing rep count options in the longer work sets.  For my own workout I chose to do more one hand swings before a hand switch, but if you have been training for less than a few months I suggest switching R/L every 5th rep count.  I demonstrate my own version, while I "coach" you through the first progression, which is 5 reps at a time.

Repeat the workout for a 25 min, 520 swing routine!



"5/5" Snatch workout



This workout is done with the same concept.  4 sets of 5/5 and then one set of 40, 3 sets, one set of 30, 2 sets, one set of 20, and then one last set of 5/5.  Same as the swing routine I demonstrate the more difficult version while verbally coaching you through the less advanced option.....both are difficult!  40 snatches may be the most you have ever snatched without rest (2 min), so however you chose to do them is in itself an advanced work set!

Worksets

5/5 x 4 sets (30 sec work/30 sec rest)
5/5 x 4 (40 reps, 2 min continuous set, 1 min rest)
5/5 x 3 sets (30 sec work/30 sec rest)
5/5 x 3 (30 reps, 1.5 min work/1 min rest)
5/5 x 2 sets (30/30)
5/5 x 2 (20 reps, 1 min work/1 min rest)
5/5 x 1 (30/30)

You'll notice that while most of this routine is equal work to rest the longer sets only suggest a 1 min rest. Always take the rest you need!

FYI  The slow pace of 5 snatch rep per 15 second requires a 1 second "hold" at the top of the movement making it in actuality more advanced than 6 rep pace!  With 6 or more reps (faster) because there is no hold it requires less strength endurance....don't believe me?  More workouts to come when you can do your own comparison!  In the mean time, although 5/5 may seem slow, you will be building up the kind of strength (and shape) that you can't when you snatch faster.

Do it to Death! (literally, lol)

You learn by doing, doing, doing and then doing some more! Do something to death and then move on to something else, and do that to death!  I write about "Learn, practice train" in my book, "The Swing" and it applies to more than just kettlebells!  Learn a skill (cooking), practice that skill, and then train it...do it!

There was a a time when I started to cook cuts of meat that I had never purchased before, much less prepared!  There is a certain amount of anxiety that comes with wanting not to serve, much less eat, over cooked, dried out meat, and also not wanting to die from salmonella poisoning!  I never thought I'd ever be able to remember the correct temperatures to cook various meat proteins, and I longed for the day that it would be a no-brainer.....well, that day has come, long ago, and what a relief, as well as giving me confidence and pride for the time, effort and patience (not to mention trust) of making that happen.  Practice makes perfect!

OK, so I'm confident...me and my instant-read thermometer! I'm not a professional, and I'm not ashamed to admit that I can't tell by "touching" a piece of meat whether or not it's done!  But I shouldn't have to apologize for not being a professional!  There may come a day, and I don't doubt it will come, that I will have so much practice that a simple nudge with my pointer finger into the side of a steak will indicate to me whether or not my meat is done!  But until then I've got my handy thermometer and I'm good to go!

Here is some information I found online for cooking meat to a correct and safe temperature:

When you overcook meat, the fibrous proteins in it become solid, dense, and dry. You need to find a happy compromise between getting the meat done and keeping it moist and tender.

We strongly suggest you invest in an instant-read thermometer, which will help you know when your meat is fully cooked. Meats will continue to cook after you remove them from the heat — small cuts like pork chops and hamburgers will rise an additional 5° or so while large roasts will rise 10° or so — so you should remove them shortly before they reach the desired temperature.

The US Department of Agriculture says the following temperatures will produce safely cooked, but still flavorful meats:

Meat	Internal Temp.	Centigrade
Fresh ground beef, veal, lamb, pork	160°F	71°C
Beef, veal, lamb roasts, steaks, chops: medium rare	145°F	63°C
Beef, veal, lamb roasts, steaks, chops: medium	160°F	71°C
Beef, veal, lamb roasts, steaks, chops: well done	170°F	77°C
Fresh pork roasts, steaks, chops: medium	160°F	71°C
Fresh pork roasts, steaks, chops: well done	170°F	77°C
Ham: cooked before eating	160°F	71°C
Ham: fully cooked, to reheat	140°F	60°C
Ground chicken/turkey	165° F	74°C
Whole chicken/turkey	180° F	82°C
Poultry breasts, roasts	170° F	77°C

Additionally, the USDA says the thighs and wings of poultry should be cooked "until the juices run clear." 

**************************************

To be honest I pull meats 5-10 degrees before they reach the recommended temperatures based on experience.  I do a lot of stuff based on my own personal experience, and information that I've collected from cooks that I trust.

Learning how to feed yourself and you family only

comes with practice.  If you are a beginning cook don't apologize, or let yourself be intimidated by what you may not know yet.  Instead be proud of the time and effort you put into taking charge of your health.  Ask questions from cooks that you trust. And practice!

Or....cook cuts of meat that you can cook to a second death!  lol  Like chicken thighs!

A Book Signing is More than just an "Autograph" (Revised)

This Saturday, April 7th, 1:00pm is my first book signing.  It is an important event for me and for future book signings as it will help establish interest in "The Swing" with other Barnes and Noble bookstores across the country as well as other smaller and local bookstores.  This event is the official launch of my book "The Swing".


This book signing event is about much more than just getting my autograph.  This book signing is about generating excitement as well as exposure not just for this amazing exercise movement, but for the possibilities of transformation.  And no one believes in it more than I do!


This will give me a chance to talk about all aspects this training and to answe any and all questions.  If training kettlebells has changed you, or your life in any way, it's your chance to share too!  If you are an Instructor please come, it's a great opportunity for you to meet potential clients and support your business...you are in the business of teaching kettlebells, right?  And if you can't make it send your clients and students, this book may be just the thing they can share with their family and friends curious or intimidated about kettlebells.


This event will give me a chance to show it the exercise and how it's transformed me. Not just my physical body but how I look at life as a more hopeful and positive person as well as a being and living my life as healthy and fit woman in my 40's.  How it's given me a second chance, in some way helping  me to feel as if I've "righted" all the wrongs in my life!  And how it can help increase everybody chance not just to lose weight but make weightloss permanent, like it has for me!  Let's make the "exception" the "rule"!  


Let's get everybody doing air swings in front of their chairs!  Yeah, let's do it!


Barnes and Noble bookstore, San Jose, Stevens Creek Blvd and San Tomas Expy
http://store-locator.barnesandnoble.com/event/3279030


Be there or be square!


(Revision)  I'm learning as I go, so I'll share a little bit more information with you all... It costs bookstores to host a book signing event!  They make their money back by....guess? Book sales!  Book stores advertise the event, print promotional materials, create and use space for book signings otherwise utilized by patrons, and purchase maybe up to 10 times more copies of your book in hopes of selling them all, that day, with the authors help!  The author must be able to pull in customers, and get the customers already in the store excited, impressed, or motivated to buy the authors book when they might not have ever known about it!  It's a big deal!


It would be lovely to simply call Barnes and Noble and say, "Hey!  I wrote a book, can you host a party for me?"  


Show up!  Support a book an/or an author you like and/or believe in!  As I mentioned in the first part of this post generating excitement as well as support is the best thing you can do for any author's book signing!


Thank you all!

Seasonal Snob...not!

I know it may seem difficult to not get caught up in all of the "PC" food snobbery that is going around these days, and personally I've been guilty of spreading a little myself over the past few years.  I started buying into all of the labels, "organic", "seasonal", "grass fed", "pasture raised", "vegan", etc....and all of that stuff is fine, but not if it paralyzes you.  I have since been better about dropping the labels of the foods I use.  I don't have to preface the ingredients I use in my foods because anyone knows me knows that I eat "clean"(...oops...sorry!).  Do I have to constantly remind anyone?

I just wanted to remind myself that although I haven't bought a tomato, nor eaten one since Oct, or a strawberry since Sept. (the end of the seasons) there are plenty of non seasonal foods I buy and eat when it sounds tasty or is convenient.  Goodness knows when onion, cabbage and spinach is officially in season but I eat it all year round...isn't it onion and cabbage and spinach season all year? (staples in my diet)  Hey if you like to eat tomatoes and strawberries in winter time, knock yourself out!

Although I am not strict about buying and eating seasonal, I do however take advantage of fruits and veg that are only available when in season!  Fall and Winter fruits like figs and persimmons, or Delicata and Ambercup squashes. I can't get enough of Spring garlic or asparagus when it's finally is here...and what about those Cherimoya's, apricots and cherries in June, July and August?!

At the end of the day I buy what looks good and I have the energy to prepare and cook!  Some of us feel guilty enough about other things in our lives we don't need to be made to feel guilty about our food choices!