At The End of The Day....welcome home

I think the paperback version of my book, The Swing, is available today!  I "think" because no one has really told me, or called, me, or emailed me, so I guess it's not a big deal!  I've learned loads about writing, publishing and most importantly selling books, but really I don't know shit...about the publishing world!  What I do know is how to, and what to do with the kettlebell swing!

I'm probably not the best person to beg people to buy my products, specifically my book, The Swing!  Sure I have a few DVD's, but really I have a great book about how I program this one little, super magical, miracle of an exercise, that not many people seem to want to do on a regular basis to get the body of their dreams, because why?  Well, all I can say is I can lead a horse to water....  But I suspect because it feels hard!  I'm not going to say it IS hard, because I believe that hard is a feeling, not a fact!  And it feels way harder being fat, bloated, ashamed, unfit, weak, sick, ugly, yep I said it, ugly, than it feels to do a few sets of 10 kettlebell swings! (I didn't feel very pretty at 250lbs.)

But at the end of the day I don't live my life to sell books. (but will you please buy loads of copies? lol)  I live my life so wanting others to feel "this".  The last thing I write in the acknowledgements of my book is this:

"Finally, to all the chubby little girls and boys who have had to sit on the sidelines knowing they are capable of so much more, and to everyone who has ever felt underestimated: you know the greatness within you--bring it to life and stop waiting for another day--today is the day!"

I received a facebook message today from a woman who was referred to my story by a fellow Instructor.  She wrote to me about how she was encouraged by this Instructor to have hope, so he gave her my name.  She googled me and found my story, then found me on facebook, here is part her message;

"....he mentioned you. I came home and Googled and wow, I feel real hope. I really appreciate his approach and I appreciate you sharing your story, especially since I am where you once were. I'm not striving for a certain size but I want energy, strength, confidence and I want to want my body.

I just started reading your book and I feel inspired! Thanks for sharing and thanks for leading the way!"

To which I answered;

"You're going to lose 100 lbs, you're going to lose 100lbs...repeat after me, "I'm going to lose 100lbs!" This is something you don't have to share with anyone else, not even your husband (if you have one), your mother, God forbid, don't tell your mother! Just keep it to yourself! You know what you have to do. Stop eating so much of the junk, and be the smart woman you know you are!

Walk, swing, prepare you lunches and dinner. Have a plan, make your own rules. Don't blame anyone or anything else. You got yourself here and you'll take care to get what you really want, a smaller healthier, prettier body! And your face will thank you too!

We are not idiots! Just keep your eye on the road ahead. It's all fun! the first 5lbs is fun, then next 5lbs is fun, the first 20 and 25lbs feels fabulous and empowering! 50lbs you feel invincible! You know without a doubt you will see that 100lb weight loss!

And training kettlebells will help you get back so much of what you thought was lost. It isn't lost, its just waiting. Waiting to welcome you back home."

This is why I do what I do.  I train.  I cook.  I write/blog.  I facebook.  I live by example, and if I can do it, if one person, and there is more than one, can do it (I'm not the only one!), then it CAN BE DONE.

At the end of the day, whether or not I sell one book, two books, a zillion and a half books (please, thank you!), I will still show up and train.

PS  something I just learned about the publishing and book selling world is that once a book goes into paperback production the hardback is no longer available.  I have found hardback copies of The Swing by way of a google search and the only reason why I'm mentioning this is because the hardback version is a beautiful book!  (and now you can find it on sale!)  The last meeting I had with my editor she pointed out that Harper One had to use a better quality paper (more expensive!) because of the instructional photos!  So if you don't have a copy yet you may consider finding a hardback, but the paperback is lovely also!

What is SFG?

I can't believe it's been almost 1 week since my last post, but I've been kind of busy!  Before I get into all of what's been happening to me the past couple of months I want to share a little bit about this past weekend. I will be writing more about how I was prepared and how I was not prepared!  But first I'll share with you a portion of the speech Mark was asked, by Pavel, to write and deliver at the first SFG.  It was originally broadcasted live on Saturday, but I took this while sitting front row with my iphone!

This past weekend I participated in the first ever Strong First Girya Kettlebell Certification Course.  This past year Pavel Tsatsoline, the man that brought kettlebell training to this country,, and his system of learning how to build strength, parted ways with Dragon Door and "RKC" (formerly Russian Kettlebell Challenge and/or Certification), the first company that published his books, and helped him teach others his methods while leading Instructor courses across the US as well as Internationally for going on a decade now.  Pavel, with the help of CEO Mark Toomey, started his own company, SFG (Strong First Girya) when he realized the direction with his former partnership, Dragon Door, was not in line with what his teaching and training philosophy were about.  Moving on...

My husband, Mark Reifkind, was given the title of Master Instructor by Pavel in 2008 (one of only 5 MRKC's at the time) after being a Senior Instructor since 2006, and there was never a question in his mind that he would also leave DD's "RKC" and move forward with Pavel's "SFG".  Mark was given the honor of teaching at the very first SFG KB Certification course and I was honored by an invitation to participate as well by going through the course as a student.

It has been three years since I last earned KB Certification in San Jose, Feb 2010.  You can earn re-certification 2 ways.  If you qualify, you can assist a Senior or Team Leader during a three day certification course, or you can, like anybody else, pay to attend and participate during the three days.  Since 2006 I have assisted three times and gone through the course, including this past weekend, three times.  I've also been lucky enough to have been at another handful of courses accompanying Mark (I never get tired of listening to him teach!  Lucky me!).

This was by far the most challenging.  This is not for everybody!  How is it different?

Over the years Pavel, along with his Master and Senior Instructors, constantly updates his methods and techniques to reflect the most simple and direct way of learning how to become strong, and how to teach others the skill of strength.  "Strength is a skill" and should be trained as such, is the core of Pavel's original system.  And this past weekend, strength, coming into the weekend strong, was at the forefront, and we were expected to deliver.  And I'm proud to say that I am, in fact, "SFG!"

How to jump into the middle of a set of swing reps

All of my swing routines are scaleable, all you have to know how to do is two things!  #1 Know when YOU need extra rest and TAKE IT!  And #2, know when you are ready to start swinging again!  Sometimes this means in the middle of a different set, so how can you jump in?

Here's how!



A lot of the time I will cue students in, as I do here, in this video.  It just takes a bit of patience and practice!  What else you got better to do anyway?  lol

PS, I apologize to my training partners Maribel and Brenda for being so damn bossy!  What's up with the finger snaps? Man!

"Top 40" companion workout!

I want to thank all of you that purchased my latest Kettlebell Swing workout, "Top 40"!  I had a ton of fun creating and designing workouts that are challenging for all levels, but especially for my new "beginners" audience.  As a bonus-bonus, I've designed a short (or long) workout that fits progressively between workout #1 and workout #2 on the DVD.  Of course if you did not buy the DVD I still invite you to train along with us, but I think the experience of training the workout progressions on this DVD is of great value as you build your skill, cardio endurance, and strength.

That being said, enjoy!



This workout uses only 3 swing combinations:
2 hand swings ("2 hd sw")
10 R, 10 L (10 one hand swing w/right hand and w/left hand)
5/5 (5 R, 5 L, switch on 5th swing rep, switch back on 5th swing rep)

"Top 40" bonus-bonus, as promised!

warm up (15 sec intervals, 15 sec work/15 sec rest)

10 2 hd sw x 2 sets
10 one hd sw R x 1 set
10 one hd sw L x 1 set
10 one hd sw R x 1 set 
10 one hd sw L x 1 set
5/5 one hand sw x 2 sets

80 swing reps, 4 min.

The "workout" is 4 sets of 10 reps, and one set of 40 reps, OR 30 reps if you are training "equal work to equal rest (I demonstrate this ratio while my training partners push the work/rest ratio higher)

first rotation 

10 2 hd sw x 1 set
10 one hd sw R x 1 set
10 1 hd sw L x 1 set
5/5 x 1 set

10 2 hd sw + 10 R + 10 L (end here OR) + 5/5 one hd sw (45 sec work/rest if you complete 30 reps, 1 min/30 sec work to rest if you complete 40 reps)

70 or 80 swing reps 3.5 min

second rotation

10 R x 1 set
10 L x 1 set
5/5 x 1 set
10 2 hd sw x 1 set

10 R + 10 L + 5/5 (end here OR) 10 2 hd sw  (45 sec work/rest if you complete 30 reps, 1 min/30 sec work to rest if you complete 40 reps)

70 or 80 swing reps 3.5 min

Total workout

220 - 240 swing reps, 11 min.

OR repeat starting with the first rotation (video demonstrates the repeat of the first set of the first rotation)

360 or 400 swing reps, 18 minutes

This workout is a great "add on" to the end of workout #1 when you are ready for a little more, or at the beginning of workout #2.  In itself you can train a quick 11 minute workout, or double up and complete 400 swing reps in less than 20 minutes!

I love what I do, and there is so much more coming!  Thank you all for your interest and your support!

10 min Swing - Out! Friday, March 8th

In case you are not on Facebook, you still might be interested in this event being put together by Certified Kettlebell Instructor and my friend, Candice Clem in Seattle.

"Kettlebell friends! This Friday, we are putting together a google hangout at 5pm PST to do a quick swing workout together. 10 minutes. Quick and dirty. If you would like to join us, stay tuned for more details. First thing you'll need to do is make sure that you have a google account and a kettlebell ;) Looks like we will have a special guest, too!!! — with Tracy Reifkind."

You need to friend Candice to message her for more details!  We may be able to turn this into a regular event!  

It Don't Mean a Thing, if I ain't got my swing!

A couple of years ago, right after my story was published in Tim Ferriss's 'The 4 Hour Body' I started getting phone calls from people looking to learn more about kettlebells and of course the kettlebell swing specifically.  Some wanting private sessions, some wanting classes and/or group training options, but they all were looking for the same promise to lose weight, and/or get in shape, fast! (and easy!)



My life didn't change that much as far as my own personal routine.  I did what I had been doing for the previous 5 years, or so, training every T/TH/Sat, preparing and making my own homemade meals, keeping a blog, and teaching kettlebells as a Certified Instructor.  Yes, I did get a handful of new business but nothing really had changed, which was perfectly fine with me, I had everything I needed!

One day one of my clients, who found me because of '4HB', said to me "Wow, 'The 4 Hour Body' must have really changed your life!"  To which I quickly responded by correcting her, "No, the swing changed my life!"

If it weren't for my training the kettlebell swing I would have never been lucky enough to have part in 'The 4 Hour Body' in the first place.  But even if Tim Ferriss would have never shared my story in 4HB I still felt as if I had hit the jackpot years earlier.  Of course more and more great things have kept happening since, including my own book, 'The Swing', but it all comes down to, for me, my training with  kettlebells

I really can't ever imagine a time when I will stop.  As exciting as my new venture into Kettlebell Sport is, it's because of the years of training the swing and other Hardstyle kettlebell movements that is helping me make that partial transition.  I say partial because I don't have to choose one or the other.  And neither does anybody else!  In fact training the swing compliments just about any other kind of physical sport or activity you can think of doing or want to do.  No other training has given me more and continues to open up worlds of possibilities beyond what I had ever imagined.

'The Swing' is my story.  I believe that everybody finds their own way.  It may be running/triathalon sports for some, yoga, martial arts, dance, cheerleading, skating (skateboarding), skiing, whatever!  As much as I love and believe in my training/sport doesn't mean that it's the only way.  But for me, it don't mean a thing, if I ain't got my swing!

As I write more and more about my new kettlebell adventure into GS I will always know, and I want you all to know that it is not, and never will be, a replacement, nor does it have to.  But a compliment to my practice to get and stay strong for whatever my life brings my way!

"Luck is what happens when preparation meets opportunity!"

I included this particular video of Ella Fitzgerald singing "It Don't Mean a Thing (if it ain't got that swing)", because in the introduction she explains and her love of music, all music by sharing a few different styles of "that swing"!  I interpreted her message to mean 'that swing' is the passion to which you feel.  Be it classical, country, jazz.  Be it kettlebells, yoga, or running a marathon.  It's the rhythm that is in your heart.

Student First, "Strong First"

In one weeks time, next Friday I'll be waking up and getting ready for the first day of three days to learning more about being "Strong First".  I'll be writing a little bit more about what "strong" and "strong first" means to me, but today it's just business!  I've been doing some serious training for the past 6 weeks in preparation for some new physical strength requirements for my recertification as a qualified Kettlebell Instructor through Pavel Tsatsouline's new Certification program Strong First Girya (SFG)

Here are the requirements I have to pass 

15 second bent arm hang

5 minute snatch test, 100 reps, 16kg

16kg Get up

10 double kettlebell swings

5 rep double kettlebell front squat (weight to be determined)

5 rep double kettlebell cleans

5 rep double kettlebell military press 

Oh, and basically three full days of practice and training.  

It's not the testing and training I'm the most excited about, because in between the testing and training is the learning!  I've decided to give up everything I know, I mean really give up everything I know, for three days and fully immerse myself in becoming a beginner again, a student of strength, and hopefully a qualified Instructor of Strong First.  For three days I will pay attention and take everything I can from some of the most qualified Instructors in the country, in the world.  Check out this list!

MSFG Mark Reifkind

MSFG Dave Whitley

SSFG Karen Smith

TL Lauren Brooks

TL Jason Marshall

The standards Strong First has for it's top level Instructors is of the highest and I will walk into those three days as a nobody in comparison.  I am not going as Tracy Reifkind, "Mark Reifkind's wife", and I'm not going as Tracy Reifkind "Queen of the Kettlebell Swing", or author of "The Swing", I'm going with a clean slate, a fresh ear and a brain like a sponge!  With that attitude I can only imagine who I will walk out as!

One of the things I think makes a good Instructor is not what you know, but knowing what you don't know!  In other words, never thinking or acting as if you know it all, and being open to new and different ways of growing as an Instructor, teacher and coach.!  I'm very lucky to get this opportunity and I will not take it for granted.  I am a student first....and next weekend I'll be Strong First.

Photo at top taken at the first SFG Leadership weekend in Salt Lake City UT Feb 2013.  

Middle photo is me in the red jacket at my very first RKC, St Paul MN, April 2006.  

Bottom photo is Pavel, me and Mark at my last RKC in San Jose CA, Feb 2010.