"Adding Muscle" is not about losing weight! Book signing, Programming the Kettlebell Swing 2 workshop, Intermediate and Beginners level Swing Classes

In Timothy Feriss's 4-Hour Body "Adding Muscle" is the title of the section where you will find my story.  My 100lb plus weight loss is not in the losing fat section, my physical transformation is as much, if not more, about building and adding muscle.  There is a misconception about what having muscle is, as well as building muscle.

Losing weight, or even "getting lean", or "leaner", does not mean you will be left with much muscle mass if you don't have much to start with.  And you don't have much to start with if you are not doing anything to build muscle, much less "keep" muscle.  Building muscle requires at least two things....training and eating!  Keeping muscle and getting leaner, or losing only bodyfat requires that you first have muscle, and then it gets very, very scientific to learn how to train, what to eat and not eat while retaining as much muscle as you can.  Getting "lean" is not about losing weight because the more weight you lose, especially if you do it quickly, the more than likely a good portion of it will be that hard earned muscle you have been training and eating up for!

But this post is not about the science of getting lean, it's about building muscle!

As I get ready for a very exciting Swing Workshop and class schedule in Modesto at Full Force PT this weekend I wanted to remind people that the type of training I do, while helping to promote weightloss, is so much more than that.  How I train the kettlebell ballistics builds some incredible muscle while burning fat, increasing cardio endurance bringing out the human animal, the inner bad ass, and the athlete inside of so many of us in the process!  Which is why this, almost 50 year old, former fat girl can challenge any level of athlete with my programmed kettlebell swing workouts!  Training the kettlebell swing is not just for weightloss!  It can transform any size physique by adding more muscle.

So time to promote my "Programming the Kettlebell Swing 2" and Intermediate level, Beginning level high volume "TracyStyle" workshop and classes this Sunday 5/6 at Full Force PT in Modesto CA.  And I'll let you in on the little bonus now...of course Master Instructor Mark Reifkind (my sweetie!) will assist me in answering all questions about training and diet!  How freakin' lucky are all of us going to be?

"Programming the Kettlebell Swing 2"  is a 2 hour workshop designed for Instructors as well as kettlebell athletes interested in learning how to use this one foundational kettlebell movement, the swing, to teach clients and students (and themselves!) how to train for maximum effectiveness, and why you would want to!  It is a "hands on bells" workshop that will take you through all of my swing progressions as well as short routines demonstrating how to use them. I will be teaching;

OTM training (on the minute).
Pace and cadence training
Hardstyle swings
Power Swings
Swing progressions.
Teaching the one hand swing and the differences and benefits.
"Work into rest method"
"Give and Take method"
"Roundabout" and brand new never publicized variations of the Roundabout!
"Kettlebell Split" a double KB method created my me that will finish off the workshop as well as all attending!

And who know what else!  Seriously, you will not leave without having experienced all there is about the swing and you will be surprised at how much there is to know!  Can we get it all into 2 hours?  Maybe not, but we'll see who's left standing at the end!

And then....

I will happily lead two 30 minute swing classes designed for Intermediate level students and Beginning level students.

Intermediate level describes that you can swing at "equal work to equal rest" intervals.  You are proficient at the one hand swing and have been training for at least 8 weeks.  600 swings minimum.

Beginning level describes that you are not yet to "equal work to equal rest", and that's perfectly fine!  We all have to start somewhere, right?

Book signing to follow, and if anybody wants to listen to me talk, and talk, and talk about what a miracle this training has meant to my life and how it could do the same for you!


If you are within driving distance of this event you would be out of your mind to miss it!  BUT, if you own a Studio or Gym that trains kettlebells and are interested in hosting your own Book signing/Workshop/Swing class event leave a comment, message me on facebook, or email me and I will gladly help you promote it!  Let's get some swing parties started!

Pictures above:  Top left, a recent picture taken from a video showing how much muscle I've built in the past 5 years compared to picture on top right taken of me at the same body weight of approx 135-140lbs.  The top right picture was taken in Nov 2005, right at 100lb weight loss and 5 months before I earned my RKC.  At the time I was delighted with the amount of "muscle tone" I was able to get from minimal swing training compared to the picture on bottom right taken in front of the Colosseum on a trip Rome, Italy in Feb., 2002 weighing over 250lbs.

For more information on registration contact Full Force Pt in Modesto Ca.  You can find them here on facebook http://www.facebook.com/profile.php?id=100001858123319

Swing Routine, "Burning the Candle at Both Ends" (BCBE)

Here is an abbreviated version of "Burning the Candle at Both Ends" Swing routine.  I decided to post a shorter version because I wanted to make it more accessible for everybody.  It's a great routine that done once through equals 240 swings in under 12 minutes, plenty of training for sure!

The first rotation uses three "ten rep" swing combinations in an uphill and down hill progressive ladder.  Two hand swings, five one hand swing (R and L, 5/5), and 10 one hand swings (R and L), Three sets up and three sets down.  I chose these three because the less you transfer hands (switch hands) the less confusing it is and the more one hand swing practice you get while training it.  I give another option of using my "1/2 swing ladder" in the second rotation,(and follow the downhill version closely, there's a surprise!) but any 10 rep swing combination will work.  I only suggest to keeping the first/last sets using the 2 hand swing, and the two middle sets 10 R, 10 L, one hand swings.

The reason for the name is because you start with 6 sets of 10 with rest in between.  Each rotation afterwards joins more of the first sets in the beginning, and the last sets at the end until you reach one continuous set of 60 reps.  The "super advanced" version has 10 sets of ten and ends with one set of 100 reps!  I will post that one over the weekend.  It's the same workout I did with Linda Mertens group in Plymouth MN two weeks ago.

BCBE
1st rotation (all sets are done "equal work to rest)

10 2 hd swing (15/15), 
5/5 one hd sw (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw (15/15)
10 2 hd sw (15/15)


If you are not yet at the level of equal work to rest intervals, then repeat only this first rotation, taking the rest between sets that you need until your conditioning, skill and strength allow you to move forward.


10 2 hd swing + 5/5 one hd sw (20 reps, 30/30)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
5/5 one hand sw + 10 2 hd sw (20 reps, 30/30)


10 2 hd swing + 5/5 one hd sw + 10 R one hd sw (30 reps, 45/45)
10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (30 reps, 45/45)


10 2 hd swing + 5/5 one hd sw + 10 R one hd sw + 10 L one hd sw + 5/5 one hand sw + 10 2 hd sw (60 reps, 1.5/1.5)


12 min, 240 swings





2nd rotation (every rest period is only 15 sec)

10 2 hd swing (15/15),
51/2 sw ld (15/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld (15/15)
10 2 hd sw (15/15)


10 2 hd swing + 1/2 sw ld (30/15)
10 R one hd sw (15/15)
10 L one hd sw (15/15)
2/1 sw ld sw + 10 2 hd sw (30/15)



10 2 hd swing + 1/2 sw ld + 10 R one hd sw (45/15)
10 L one hd sw + 2/1 sw ld + 10 2 hd sw (45/15)



10 2 hd swing + 1/2 sw ld + 10 R one hd sw + 10 L one hd sw + 2/1 sw ld + 10 2 hd sw (1 min 30 sec)


9 min, 240 swings


Enjoy, and have a great weekend!

Podcast Interview with Scott Iardella of Stealth Body

Here you go....  Most of you have never heard me talk for a whole hour so here I am!  Last Friday I spent some time with Scott Iardella of Stealth Body talking about my book "The Swing" (in case you forgot the name of it, lol)  Scott is an RKC Level 2 and has an extensive background in strength and fitness and is a true believer in the magic of kettlebells and a healthy diet.

Speaking of healthy diet.  What was so exciting for me about this interview was that I got a chance to talk more about food and eating and how that relates to the spirit and lifestyle of "The Swing".  And an hour wasn't close to enough time, we could have gone on for another hour...or two!

http://stealthbody.com/sb-podcast-episode-009-the-ultimate-kettlebell-transformation-amazing-interview-with-tracy-reifkind

A huge thank you to Scott for helping me get this message out there and for all the hard work and promotion he is doing surrounding it.  A true fan, not of mine, but of this powerful exercise, the people's exercise, just like me!

Designer Foods

Who doesn't want to eat good quality foods?  But who determines what "quality" means?  In this country the selling of foods is a tricky business.  "Natural" may not mean what you think, same with "organic", "cage free" and many of the other labels food companies put on their products.  But I'm not going to get into all of the details of the marketing and selling of food products.

One of my neighbors who is a professional Chef used the term "designer foods" to describe what markets like Whole Foods sells.  I immediately felt what that term was supposed to mean.  There is a certain something, a feeling perhaps, we get when we buy what we perceive is extra special!

I often let people know that I managed to lose over 120lbs never eating an organic vegetable or grass fed burger.  First of all I wasn't aware of the differences, and once I became aware of what the food industry wanted me to believe were the differences I quickly jumped on the bandwagon.  I spent some time buying into all of the hype, and I do believe that there are products that are, in fact, of better quality.  But at the end of the day the types of foods I eat and prepare myself, no matter if they are organic or not, is what I'm most proud of.

But I "get it", and I myself sometimes feel a little extra special when I shop at those gourmet markets. Yes, you can get unique, sometimes imported or local handmade food products that may in fact be treated with extra care and attention to quality.  But in my opinion there's no reason to judge the rest of the food products (or the people that buy and eat them) as less than necessarily.  A person would have to live by very strict standards that would include, in my opinion growing and killing their own foods before they could judge the choices other people make.  Especially when it's this same crowd that can't even cook their own foods!

I often shop at ethnic markets because the prices are better and I can find interesting and unique produce sometimes.  I often watch the regular customers and what they put in their baskets.  It's not unusual for most of what they purchase to be produce.  I also take notice at how few overweight customers there are compared to the shoppers at "quality" markets like Whole Foods.  (I also find it interesting that I can pay $4 for a 1lb bunch of spinach in Palo Alto Farmes' Market and $1 per bunch in my own Japantown FM.  Both are certified organic markets.)

Yesterday I bought some asparagus at a "Fine Foods" market, $22 dollars worth to be exact at $5.99lb!  Does it taste better?  Or does it make me feel better?

As I end this blog post I want to share a funny story with you...it may or may not be relevant:

When I was 21 years old I had a boyfriend that bought me a Silver Fox fur coat as a Xmas present.  It was the 80's and owning a BMW and a fur were all the rage here in CA (I know a fur in California, pretty funny!).  Anyway, of course I did not own a fancy car much less a BMW, in fact my car was an old bright yellow '76 Toyota Celica handed down to me from my mother.  I never felt quite right arriving at my destination wearing a fur while stepping out of my old beater....(it was actually kind of a cute little car...wish I had it now!)

Moral of the story?  Know that who you are and what you do is special!  Not your fur coat or grass fed burger. The coat you wear must first keep you warm and dry.  And the car you drive must get you where you need to go, just like the foods you eat.  Where you buy your food is secondary to how you feed yourself.  If you feel better in a fur coat and can afford it then knock yourself out!  But what's underneath that coat?  Is it something you are equally proud of?

One Hand Swing Practice Workout

My workouts almost always parallel what my clients/students need to work on as well as what I need from my own personal training.  I decided to post this workout because the cross over of scaleability as it does not exclude any "level".

In the first video I talk about the workout along with a quick warm up, and then I demonstrate the entire first rotation in the second.  I totally screwed up and did 4 extra work sets, so I apologize for not being perfect, lol....a little extra work never hurt anyone! (but I did do it right numerous times through the week!). The thrid video sugggests how to program the workout using only one more variation.  It only demonstrates a couple of work sets, how many you actually do is up to you.  And the last video demonstrates another entire version of how to use this progression with a heavier, much heavier bell, (and as you will see I get out of breath), so you can scale the workout to an advanced level easily.

With the exception of the very first set of 10 2 hand swings and the last set of 10 one hand swings, all work sets start with 2 hands on the bell, and each set is performed R and then L seperately.  When you read 5/5 for instance that means 5 2 hd swings, 5 one hand swings, either left or right.  The entire workout is designed with "equal work to rest" ratio, but if you are not training at that level yet then my suggestion is to complete 2 sets, one R and one L, with the prescribed 15 sec rest and then take the extra rest you need, starting again with two sets/15 sec rest between, extra rest etc.  But always always take the rest you need this is your workout, no one elses.




10 2 hd sw

9/1 x 2 (1 set R, 1 set L)

8/2 x 2 (here is where I keep screwing up!  7/3 R, 8/2 L, and then I repeat the mistake again!)

7/3 x 2

6/4 x 2

5/5 x 2

4/6 x 2

3/7 x 2

2/8 x 2

1/9 x 2

10/10 one hand swings

210 swings 10 min

5 2 hd sw + 5 one hd sw  x 2 x 5 (I suggest 10 sets total 5/5 R, 5/5 L)

100 swings, 5 min

No need to ever use a heavier bell, it depends on whether or not you own additional bells and what kind of workout you need, or challenge you want.  Remember that "training" is not "testing"!

Heaviset bell, last rotation (or maybe this version IS your workout, repeated a few times...it wasn't mine, lol!)

10 2 hd sw

9/1 x 2

8/2 x 2

7/3 x 2

6/4 x 2

5/5 x 2

110 swings 5.5 min

Enjoy!

Learn, Practice, Train and Test...the differences

One question I'm often asked is how many swings should I do?  How many swings one should do depends on where you are in your phase of learning, practicing, and training.....and here I've added "testing" because if you have read or tried some of my advanced workouts before your skill and practice is ready to, then this post will explain when it is appropriate for you to incorporate some more advanced training.

Learn.  Obviously learning the skill of the swing can start before you put your hands on a bell!  Going through the correct positioning, feeling the motion and movement by putting your body in positions similar to the actual swing by using what we in the RKC call "drills".  Mark was teaching at a Cert one year and he asked me what I thought was the most important part to emphasize to candidates that would help them get the most out of the weekend and, of course, pass the Certification.  My answer was to "focus on the drills that teach the skills".  This happened to rhyme also, lol, and it has stuck as part of the way I teach, and a phrase I use often.

Besides the benefit of learning the swing, the drills in themselves can be a workout too!  Getting in and out of the correct position will work up quite a sweat, and these motions are what inspired me to design the first workout in our DVD, "Mastering the Hardstyle Kettlebell Swing"....which brings us to the next phase.

Practice. Practice focuses on technique and the parts of the movement without regard to intensity or load. Things like the weight or size of the bell, rep count, interval times are less important.  Although in some cases you may need to go heavier to get correct feedback from the kettlebell.  For instance, if you use a weight you can "lift" with your arms you will not learn to use your hips, and by practicing with a weight you know you cannot "front raise" can help this.

This is the reason why Pavel recommends making large jumps in weight, passing on intermediate increases.  When you make a large jump you must do it using proper technique, otherwise you will not be successful in moving the weight properly, if at all.  Intermediate weights may let you "cheat" some movements by allowing other smaller muscles or muscle groups to compensate.  He often uses the example of being able to do a movement properly with a ridiculously light weight!  When you have become advanced at the skill of the swing movement, your heaviest training bell should look no different from the lightest bell.

Training.  Once you have mastered the techniques it is at this time the loads, volume, and intensity become the focus.  Training is all about progressions.  You don't pass the first two phases before you get to this one.  Training respects the cyclic nature of progressions, it's not a straight line.  You don't continue to go heavier and heavier, longer and longer, faster and faster, etc....if you could them we would all be lifting thousands of pounds and running marathons in a matter of minutes!  When you train a skill, or a sport, you go up, you come down, you go up, you come down.  You play with loads, which are volume, weight, and intensity.  You plan how much work you do in a certain amount of time using progression to meet certain goals.

Different effects are created by using different loading.  Training one effect, whether it's strength, speed, distance, etc is not better or worse, just different.  Unless you are training for a specific sport (obviously) all of these effects benefit our physical conditioning.  This is why I consider myself a kettlebell athlete.  I'm not committed to only absolute strength, I can also play with cardio strength and endurance, both of which makes me stronger overall.

Testing.  What is your best?  What is your maximum weight, distance, effort?  I love it when Mark described that one cannot perform a "max" effort in every workout explaining that that alone proves it is not a "max" effort!  A true "max" effort is one that you can only test a few times a year. If you design and plan a sound training program you actually can't make progress more than every 12 weeks.  And in fact, the best athletes only test a couple of times a year because the more experienced you are the longer time you need to make progress.  People like me (and you) get to test our limits more often because we have so much progress yet to achieve!

This last phase was really the motivation for writing this blog post.

I've been training kettlebells, specifically the ballistics for over 6 years now, it's no wonder I can train thousands of swing and snatch repetitions a week!  That doesn't mean you can or should.  I'm an Instructor and this is what I do.  I try and post routines and workouts that can be scaled for a less experienced KB athlete, but I didn't start my blog as a "teaching" blog, it's original intention was to share what my own training was about.

But here I find myself, and happily, if I must say so, in a position to teach, train, and demonstrate to a larger and wider audience!  As often as I try and remind those of you reading and watching that training kettlebells is the best way customize your own personal workouts, I know some of you may try and "test" too much.  My training is hard work! Hard work that I've earned through years of practicing and purposely design in a progressive way to arrive at these workloads.  I'm not trying to discourage you from trying more advanced workouts, I'm simply reminding you that there is no hurry, there is no finish line.

How many swings do you have to do?  It depends.  What is the effect you want?  If the effect is to improve your strength, level of fitness, muscle tone and strength in you physical appearance on a small level then a small amount of training is necessary, and it is my opinion and belief, based on my experience, and the experience teaching and training others, that the KB swing will get you there faster and safer than any other type of "exercise".  If you want to make bigger and larger improvements then more or different may be necessary.  But do not pass "GO" until you "learn, practice, train"....and then test!

I'm lucky to have a Master Instructor and former competitive athlete at my disposal, and I'm even luckier to have lived with him for the past 25 years watching, hearing, and picking up training information, philosophies and strategies without really knowing it.  You may be lucky and find it easy to design your own progressive training.  But never be afraid or intimidated to ask questions from people that you know have answers, or remember that there are plenty of professionals whose job it is to help you...hire one!  (There are a number of new RKC's from this past weekends St Paul Cert waiting to be called to duty!)

At the end of the day show up and do the work and you body will follow.  But be smart and keep the motivation strong by training for success, your own success, not comparing it to any one else's training or ability.  Changing your physical body, whether it's for performance or just plain 'ole you want to look good naked (or at least feel good naked!) takes consistent commitment to change and change will happen quickly with consistency.  Don't give up, you can do it!

Weekend Repeat

I love it when I know what the next mornings workout is going to be the night before.  I started both of my weekend swing classes the same and I'm planning on a repeat.  I will probably post it on Thursday as it's perfect to scale for all levels.

It's called...it's a long one..."Burning the Candle at Both Ends".  I designed it months ago but I think I've perfected it now.  Besides I want to share it with those of you that couldn't be there....and speaking of being there.  I just scheduled a swing class/workshop/book signing in Modesto at Full Force Private Training on May 6th.  It's a Sunday and the morning start time still has to be decided.  If you live near or within an hour or so then you have no excuse!  I'll be driving at least the same distance.

Full Force PT
http://www.facebook.com/pages/FullForcePersonalTraining/107812919291007