Saturday Squat Thrusts

Short post today! Just need to publicly announce my tabata exercises for the day:

1. Squat Thrusts

2. Evil Jumps

SuperWomen Sundays!!! is on tomorrow, so I’ve got to rest up. I’ll tell you more about my first week tomorrow evening :o)

x

Pushes & Pulls

I’m up VERY EARLY to cover the Parker’s Piece bootcamp.  I haven’t been attending bootcamp for the last month or so, so this almost feels too early. ‘ Up by 5:30 & out the door by 6’ doesn’t leave a gal much time for tabatas, but most of what I need is already packed.

This morning’s tabata pair  is a push-pull combo:

20/10 x 8 rounds of:

Decline push-ups

&

 Inverted table rows

It’s a good idea to balance your horizontal pushing exercises (like push-ups) with horizontal pulling exercises (like bodyweight rows). Training your opposing movement patterns will aid in preventing muscle imbalances that can be the root of many training injuries.

Of course, if you’re this mythical creature from Dr. Dolittle, you’ve got the push/pull automatically integrated into every workout 😉


Have a great day 🙂 T.G.I.F.!  (More on THAT coming later!)
X

A Froggy Day

I know I said I would randomly choose which exercises I’d use for my daily tabatas, but I am in love with these 2 exercises and it’s been kind of a froggy week at the KettleBelles studio!

Without further adieu, here’s today’s two:

20s work/10s rest  ~ 8 rounds total, alternating between:

1. Froggers
2. Frog Squats

Have a beautiful  day 🙂
x

A Deep Slumber, Jump Lunges, & Mountain Climbers

I made a decision last nite to not set any alarms for the morning. I don’t have anything ‘officially’ on until this evening and have been feeling a bit exhausted since getting back from London on Sunday evening. Health should ALWAYS come first.

A 13 hour slumber was exactly what I needed to start to recharge. I even plan on spending the rest of the afternoon in jammies, working on the computer & tackling some housework.  Pancakes (clean) will be eaten, along with some incredible homemade spelt olive bread spread with nut cheese (both created by Whitney).  I’m even taking the day off from training, with the exception of my daily run & my Feb tabata challenge!

Today’s exercises for the challenge are:

Jump Lunges

&

Mountain Climbers

20s of work & 10s of rest. Repeat 8 times, alternating between the 2 exercises. This will take 4 minutes if you include the final 10s of rest, but really you’re done in 3:50 :o)

If you don’t have a gymboss or other interval timer, use this free online timer.  It gives you a nice 10s countdown before you begin :o)

I’m off to do mine now!
x

Forever Behind :o) & DCP’s Feb Challenge!

The other evening, I wrote a very long blog post that touched on so many different aspects of the past month. It took me a good while to write, and I was pretty excited about putting it up. I clicked on ‘Publish’ and wordpress informed me that I actually wasn’t logged in anymore! So, I hit back on my browser and breathed a sigh of relief that my words were still there. I wasn’t going to chance it again, so I selected all of the text & copied it, before getting to the login screen and forgetting what my password was. I ALWAYS forget what my password is, and had just changed it, and actually had a sticky note on my desktop with the new code. So, what do I do? Copy the password (which is under 10 characters). . . and overwrite my blog post 😦 Totally unrecoverable! So, in the next few days you’ll get to hear all about how January went for me.

For now, I need to tell you all about my February Challenge! I love challenges, and now that my 10,000 swing challenge is officially complete (thanks to Charlie, Whitney, & Karina for helping me get those swings in), it’s time for something new. As February is a short month, I figured a short – >4 minutes to be exact – challenge would be most appropriate. So…. I present to you:

I’ll be posting the 2 exercises I’ve randomly selected for my morning workout whenever I wake up :o) I’d post them the night before, but it’s gotta be a surprise for me, too! You can join me on this challenge if you’d like and either do the same exercises OR choose your own exercises!

I’m hoping to have my new site up in the next couple of weeks, so stay tuned for something mind-blowingly  amazing!

#SINS2012 #AHAP

train hard like a girl,
x
DCP

My not-New Years’ Resolutions

This is my vision board for January. These aren’t New Year’s resolutions, as personally I’ve never had any success with making New Year’s resolutions! I’m planning on making a vision board for every month this year, as a visual reminder of my goals.  Also, I think it’s gorgeous ❤

There is a lot on here, but I’m very optimistic.  Some of these goals are challenges: I’ve joined the 10,000 swing challenge with over 280 other swingers (relax, mom!), which means that I have to complete 10,000 kettlebell swings in January.  If you were to swing daily, that is equal to about 333 per day. However, I’ll be on vacation for 7 days of the month (see goal of ‘Learn to Surf’ above!), and will need a few rest days, so I need to push myself to get some jam-packed high rep days in before and after!  I’m also doing the I ♥ to run” Running Streak! challenge where participants run at least a mile every single day for whatever duration they choose. I’m choosing to run every day until June 31st, which is 6 full months, and an absolute bare minimum of 182 miles (although, throw a marathon, marathon training, and other races in there, and I’ll far exceed that). I’ve completed my first run of 2012 and have already logged 2 miles (with some single leg touchdowns & inchworms thrown in for good measure).

I WISH I could say that my tricep (narrow) press-ups sucked, but the truth is, I can’t actually do them, so for now I’ll just say that they’re non-existent. I can do them from my knees, but really struggle to have my legs extended. Same goes for proper pull-ups! Something to work on.

Some of these goals  – – ‘Stop to smell the roses’ & ‘A mile in their shoes’ serve as constant reminders to be the best woman that I can be.  Sometimes I am so stressed or rushed that I miss the everyday beauty in my environment.  When I first moved to Cambridge, I was constantly in awe of the incredible ‘foreign’ place that I was fortunate enough to be experiencing, and I realised the other day that the scenery doesn’t phase me anymore, unless I’m actually ‘stopping to smell the roses’ and making a point of appreciating my surroundings. So, in January, I’m going to try to re-claim that feeling of wonderment and take lots of photos along the way.  ‘A mile in their shoes’ prevents me from being unnecessarily and unfairly critical, and I’m not sure anyone’s going to argue against that!

Ethos: the distinguishing character, sentiment, moral nature, or guiding beliefs of a person, group, or institution. (merriam webster). 

Be Strong. Be Adventurous. Be Very Powerful. Love. Live Fully Completely. What more can a girl ask for, really? Everything that I do in January has to contribute to these guiding beliefs.

‘Help Women Get Strong & Healthy’ is one of the goals that is nearest & dearest to my heart.  When I first moved to Cambridge,  just a tad more than two years ago, I ended up joining Charlie’s bootcamps so that I would be able to develop my own social network and not rely on Justin’s labmates & friends (as lovely as they are, I just knew I needed some of my very own). Because of Charlie, my life has been forever changed.  She took me under her wing, educated me, mentored me, and encouraged me, and it goes without saying that I have absolutely blossomed in this past year.  She affected me in a way I could never have predicted, and I want to pass that along to every woman who comes through our studio doors with an open mind and a desire to train hard.

KettleBelle Besties @ New Year's Eve 2011

Our KettleBelles studio is only 4 months old, and it’s been quite the ride so far, but I’m hanging on and loving every minute of it.  The positive feedback loop keeps me going on those days when I (might) doubt myself.  When our KettleBelles tell me that their Christmases were full of workouts and fitness-related gifts, I get incredibly happy & excited, as I know that we’re in the middle of a women’s strength training revolution. Strong is the new skinny.

TracyBelle had an amazing Christmas!

You’ll be hearing a lot more from me this month, as one of my goals is to write every day. I’m planning on putting out some great blog posts & articles that will hopefully entertain as well as educate our loyal KettleBelle followers. If there’s anything specific that you’d like me to write about, let me know by emailing cambridgekettlebelles@gmail.com

My challenge for you, then, is to make your own vision board. I do this with all of my clients and it gives us a great idea of why we’re doing what we’re doing.  It doesn’t have to look like mine, and it can have pictures on it if that’s what motivates you to reach for the stars & achieve your goals.  Put it somewhere visible, but special, and look at it daily.

Lots of KettleBelle love, 

x

Donna