Wednesday, January 30, 2013

Kettlebell Sport

This is really just a short blog post about a competition I'm going to be participating in next weekend 2/9 in Costa Mesa, Ca.  It's going to be short because in all honestly I really don't know much about it yet, both the sport and the competition, and I was reminded of how little I really knew about it yesterday.

Yesterday, Tuesday morning, after my early training I met with an athlete and coach of Girya Sport, John Wild Buckley. John was generous enough to drive to Palo Alto, from Oakland, and spend an hour or so with me, teaching me what he could (at this point, competition 12 days away) about the events I am registered to compete in, a 5 minute snatch test, and the 10 min short cylcle clean and jerk (only one clean, then consecutive jerks, and with only one hand switch for the duration).  All I can say is wow!  Very interesting and challenging stuff!  Okay, I said it was going to be short, and when I'm confident enough about giving more information I will.

Breathing is key
Timing/pacing is key (right up my alley! I love this part!)
Rest/relaxation is key
Alignment is key  (again, right up my alley! I so need this concept in all parts of my life)
Technique is key
Strength, of course, is key
Mental strength, and I got me some of that, is key

This could all be said about any sport I guess!  These are some of the things that separate sport from exercise.  Exciting huh?

The first five skills are what my main focus is going to be in the next 11 days now...the other two things I've already built a foundation that, fingers crossed, will carry me through the first five!  I'll keep you all posted!

Here is video of my last set being coached by John.  It was 4 minutes long and I was concentrating on the new breathing technique and pace that he showed me that I forgot a bunch of other stuff!  The pace was 12 reps per minute (I believe).  My lats are pretty sore this morning!  Yay!

Monday, January 28, 2013

Almost half way done.


Looking in the mirror, watching myself stretch after my yoga practice this morning I can't help but like what I see.  I see a nicely shaped athletic body and I'm feeling pretty proud of myself as I start to think about how lucky I am.

Looking in the mirror, the image I see is one that I thought was impossible, for me, at least.  But now it seems so natural, as if it was here all along.  I ask myself questions like, "where were you?"  You know, when you didn't look like this, and when you didn't feel like this.  Where were you?  Who were you?  Why now?  Why not then?  

I wasn't actually looking for the answers to those questions because I remember who I was and what I was doing and/or NOT doing.  That's all done, but is it?  There are still things I haven't finished, or repaired.  

It's time.  I can cross health and fitness off the list, and it's time to feel proud of every part of my life.  After all I'm just about half way done!

Happy New Week!

Monday is pretty close to my favorite day of the week!  I like them all, for different reasons;

Tuesday is my first kettlebell workout of the week (love).
Wednesday is normally a writing/ cooking morning and yoga practice.
Thursday's kettlebells take up most of my day starting at 5:30am with my own training.  And since it's been freezing, it's especially challenging, which adds to the hardcore feeling of it (which I like)
Friday....I like Friday because it's Friday!  (and lots of other reasons too!)
Saturday.  Yikes!  On Saturdays I don't much think about what lie ahead!  It's the hardest training day of my week by far, starting at 7:00 am and most weekends going on until 12-12:30...I love it!  Not time to think, just to do!
Sunday.  Sunday actually may be my least favorite day.  Sunday has no routine, no regular plans, it's completely willy nilly.  I should change that....yes, I think I will!

Monday.  Ah, Monday!  So nice to be back to the routine! But that's not what I like so much about it.  What I like most about Mondays is that, like the first of the New Year, Monday is the first of the New Week!  It's like a celebration every 7 days!

I get to start over.  I get a chance to "fix" what I didn't like the week before, or repeat what I did like, and make it better.  It's a brand new day to a brand new week.  Monday is always hopeful, at least I always feel hopeful on Mondays.

Have you already forgotten that it's only been a few weeks since Jan 1st?  Lucky us that every New Year starts with  New Week, and a New Day!  And every Monday I remember better, that I have such a wonderful life.....and it's only the beginning!

Have a Happy New Week and a wonderful Monday!

Wednesday, January 23, 2013

"It's Just Cooking" Lamb and Lentil Chili w/sweet potato


It's rare that I'm not happy!  But that was my first feelings when I, #1 saw the cuts of lamb that I had to choose from at WF (and the $$), #2 debated on how complicated I wanted to make my life, then bought some anyway, and #3 now had to deal with it.

I originally went to WF for those beautiful shoulder chops I got the last time.....but none to be found.  Whole Foods has two types of lamb right now, "local" grass fed, and New Zealand.  The price difference was only going to be substantial because I needed over 2lbs (local grass fed about $1-3.00lb more) but on this day they had no option of any NZ, and no shoulder chops at all.  As a fairly experienced home cook I should know that when you go to the market you should take into account  what looks good that day, what they have available, and even sometimes what's the best value.  You should not have your decision carved in stone before you get to the market!  Anyway...

The only lamb that was under $10 a pound was the local grass fed "stew" meat, bone in ($9.99lb).  Usually I jump at 'bone in' stew meat, but this was almost all bone!  All I could see were the bones that looked, to me, like neck/shoulder, but I still bought it because the bone lulled me into visions of super rich stew! (can you imagine if they sold it as "lamb neck" meat @ $9.99lb ?  Who would buy it? lol I mean, besides me?). Because it was basically $10 per lb I only bought 2lbs, and for $20 I thought I would hardly get any meat off of it...darn.  Dumb.  I was not motivated to do anything with it, and I almost just threw it in the freezer for another day but here's what I came up with:

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Lamb and Lentil Chili w/sweet potatoes


2 lbs lamb stew meat (browned and removed to the side)

onion, 1 med
celery, 2 stlaks
red bell, 1
jalapeno (I only had one)

all cut into small dice (picture on left), then saute in oil until onion/veg are soft and translucent. Add

chili spices (chili powder 2 tbl, ground oregano 1 tbl, 2 tbl ground cumin, and I forgot 1 tbl paprika, oops!)

once you smell the spices toast, add

2 tbl tomato paste (toast for 1-2 min)
1 can diced tomatoes
3-4 cans of water (use the tomato can to measure)

1-2 bay leaves
1 head of garlic (bottom third cut off to expose cloves)

Oh, and all along the way you should be seasoning each step with a GPS (generous pinch of salt).  Finally add

1 cup lentils (brown or green)
1 lg sweet potato/ yam, shredded (pictured on left)

add the browned lamb back into the pot with the rest of the ingredients.

Lock lid in place, bring pressure to high, lower pressure and cook 30 minutes.  A pressure cooker reduces cooking time by about 1/3, so if you are doing this in a dutch oven on top of the stove you would,

cover with lid,
bring to a boil,
lower to a simmer slightly covered,
and cook until meat is tender,
about 1 hr.

Remove bay leaves, garlic bulb.  Also if using bone in stew meat (like I did) you have to remove it, let it cool and shred the meat from the bones and returning the meat to the chili.


You may also be able to braise this in an oven, so instead of finishing on the top of the stove, place covered pot in a 350 degree oven for about 1 hr (after bringing to a boil). (remove the lid the last 20 minutes, making sure it doesn't dry out).

So why wasn't I happy?  I didn't think there was enough meat (especially for the $$) and I was pissed!  That unmotivated me to want to put in any extra work, in the form of a ton of veg prep, and is why I choose lentils over the extra step of pre soaking (or fast soaking ) beans.  Once I got over it and remembered "it's just cooking" I decided to try and make it work.  The only reason why I put a sweet potato in it was that there was one on my counter sprouting and I didn't want to "waste it"!  But it shredding it worked our beautifully!

Really the only drawback is that I had to remove the meat and let cool long enough to remove the bones...it shredded and melted away from the bone!  It's dee-licious!  I don't know why I made such a freakin' fuss!  And in fact, I discovered a couple of things I really liked about this recipe that I had never done before!

The shredded sweet potato practically melted into the chili, you would never notice it at all. But it gave the stew body and flavor.  I had decided to use a cheese grater to shred the raw yam because I didn't feel like dicing it as small as I had the other veggies and I didn't want the chili to have even small chunks of yam.  Funny thing is, because I was still a little po'ed while prepping this I was regretting going through the trouble of grating it at all because it was not my favorite Garnet or Japanese yam, and I was thinking I should have just thrown it away!  So glad I didn't because I will be doing this again with most of my future chili recipes, if not all of them!

And using lentils was genius (okay, I might be over exaggerating!).  The reason I diced the veg small was to match the lentils, that, and because I did not want chunky veg in my chili.  When it was finished I thought about using my immersion blender (the meat was removed) but it was perfect as is....one less step!

Fingers crossed I take a great picture of the finished product!  But This is another recipe "keeper"!

Sunday, January 20, 2013

KettlebellKampKrazies


Bottom row, 6 and 7 from left Michelle Carlborg and me...I'm sorry I don't have the names of everybody that came out Friday morning, but I thank you all!

Saturday, January 19, 2013

Michelle's "Crazies"

I love me some "crazies"!  But, good-ness it can be scary!  How do you think you would feel watching this group set up?

We all had a blast!  Thanks to Michelle Carlborg, in Carmel Valley, it was an honor, really, it was!

Friday, January 18, 2013

Getting to 10 continous reps

10 kettlebell swing reps with the right weight ain't no joke!  If you forgot how challenging that was when you first learned, then pick up a heavier bell!  I work with new people all the time, most are not, or never have considered themselves "athletic", and may have never really exercised on a regular basis before.  Even if they had, I've seen 10 kettlebell swings take the wind from runners, triathletes, and lots of people that pride themselves with their current level of fitness.  But any exercise can be difficult if you've never done it before or if you don't do it regularly...you become good at what you practice.  If you don't practice swings how can you improve?  It's the same with any skill.



Since I work with many clients brand new to kettlebells, and most times brand new to exercise, here is a little  swing rep ladder drill to coach them to 10 continuous swing reps.

The pattern becomes obvious and it's one I use in tons and tons of workouts!  You simply split 10 in half into two sets of 5, and work back up to one set of 10.  I call these "double sets", 5/5, 6/4, 7/3, 8/2, 9/1, until you get to the last and single set of 10.  The important part is after the first set, in a double set, take as much rest as you need before starting the next double set.  This does not need to be done on a clock.  The only part that is "timed" is when I'm swinging during your first rest period.  Remember, after your second set, in the double set, take the rest you need!

In the video we start a double set every 45 seconds, which means this demonstration is roughly a 2 parts rest to 1 part work ratio.  If you are an Instructor it's a great way for you to coach a client who need more rest, OR if you train with a partner that needs more rest than you do (or you need more rest than they do!).  One person does the double set, while the other only does the first set, the set in between the other's double set....make sense?  (great for husband and wife training together as usually one of them needs more rest....and I'm not going to say which one!)

I'm here in San Diego today and tomorrow swinging my little heart out!  So no excuse, get to it!