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Lifting Heavy Bells (09.29.09)

Angela C. — Mon, 26 Oct 2009 23:22:53 +0000

Aloha, Kettlepeeps!

I fell a bit behind on my video-making. So, I decided to put up an old clip because it was FUN!
Here Liz and I progress our way up from deadlifting a 20kg kettlebell all the way up to “the beast,” or the 106 pound Warrior Hardware kettlebomb! We finish with a set of 10 swings with the 1 pood:

www.youtube.com/watch?v=yFKFFMl_BZY

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This was taken at the end of September… I can’t believe Liz and I have both lost at least 5 pounds each since then, and for me, an inch on my bust, hips and waist! Yay!

Don’t forget-- you can sign up for mini-notifications by sending an e-mail to me! Aloha!

Kettlebell Aerobics!

Angela C. — Thu, 22 Oct 2009 21:13:07 +0000

Just for fun, I tried out some kettlebell aerobics after my last training session. Unfortunately, I’m not very good at it.

Here’s the video clip of me doing my best impersonation of a spunky 80′s aerobics instructor… with 10lb kettlebells.

www.youtube.com/watch?v=5CgOQPcl5KY

Hey, join the group on facebook! See you there!

Girls Playing with Big Bells (12 and 16 kg kettlebells)

Angela C. — Fri, 21 Aug 2009 20:30:04 +0000

Today we worked out with the 12kg kettlebell and my new bff, the 16kg! I decided to challenge myself and try some cleans and presses at the end of the day.

Here’s a quick video of Liz and I at the FitPro Hawaii studio:

www.youtube.com/watch?v=lsLj_Sb6W6Y

Morning Workout Challenge Day #1

Angela C. — Thu, 30 Jul 2009 03:33:20 +0000

I think I do best when I’m “challenged.” (And supported, of course.)

Yesterday, our trainer at FitPro Hawaii literally sat Liz & I down and challenged us to get active every single day. Although I am definitely happy with my progress thus far, it’s true- my metabolism at age 35 has slowed, and I’m not getting results quickly.

I need to energize my body and have it work even while I’m sleeping! The only way to do that is to exercise and feed my body with proper nutrition.

Liz and I decided to wake each other up at 5:30am for a brisk, 20-30 minute walk in our respective neighborhoods. Bill will then give us a workout to complete, provided we give feedback in the form of a log.

Today’s kettlebell workout included the idea of “max” reps: completing as many reps as possible until form degrades. The following video contains two of those “max” reps, so if you get bored of watching me grimace, you may want to fast forward!

www.youtube.com/watch?v=Jng7RXIB5uc

The assignment:

BOX SQUAT
-12k x 20
-12k x max
-Plank in between sets

SHOULDER PRESS
-8k x 10/arm
-(2)8k x max
-12k x max/arm

(I ended up taking an elongated break here, since my child woke up.)
THRUSTERS
-(2)8K x 10
-12k x 10/arm
-12k x max/arm

SWING
-12k x 20
-12k x 20
-12k x 20
-Plank in between sets

Woo hoo! Thanks for watching!

Cleanse Day #8/ Kids and KBs

Angela C. — Thu, 23 Jul 2009 00:19:27 +0000

I feel great! Today has been the best day on the 9-day cleanse yet (and let’s not forget those 2 “pre-cleanse” days)!

I had so much energy, it was strange. I didn’t have hunger pangs or hunger pains! I wasn’t extremely tired, and I was craving a workout.

Today was family day, for sure. While my older nephew (who plays high school football) was training at home, I took my little guy to the park. It’s interesting; when I’m not thinking about eating, I seem to fill my time with other, more “active” activities.

Later in the evening, I was able to workout… with my entire family by my side, it seemed. My 9-year old nephew paid me the biggest compliment by asking if he could workout with me and the kettlebells. I broke out the trio of 5/10/20 pound kettlebells, so my 3-year old nephew could join us.

After a minor incident while jumping rope, we were on our way. We did suitcase squats, tricep curls, some work on our obliques, and my nephew got to swing a kettlebell for the first time ever!

He’s hooked. At the end of the evening, he said, “This is actually fun!” Not to mention, he has a little more respect for his aunty’s workout:

www.youtube.com/watch?v=_4ul2ea0WQY

Stay tuned for the last day of this cleanse! I can’t wait!

Congratulations!

Angela C. — Wed, 01 Jul 2009 10:38:22 +0000

I’d like to congratulate Ryan H., Winner of a painted black 8kg kettlebell from WarriorHardware.com.

Ryan is a member of the kettletell e-mail list. Join the list today and stay informed about other fun features here in kettleworld!

Great Home Workout

Angela C. — Tue, 30 Jun 2009 19:32:22 +0000

Finally! I got a workout in… at home! The assignment:

20+ minutes of cardio
warm up with deadlifts and swings
20- 15- 10- cleans/ push presses
1 minute of four-touch in between
stretch!

I convinced my oldest nephew to take a 1 1/2 mile walk/run with me. He went ahead on his scooter, and I jogged to catch up. Did I mention I was pushing a double stroller?

My brother-in-law was kind enough to manage the kiddos while I worked out. Directly quoting him, “Ang, you got 1/2 an hour before Curious George ends and they come looking for you.”

So, I jumped on the opportunity to challenge myself and complete my homework. I wasn’t able to do 20 cleans/push-presses without rest, but I did manage to do the 15 and the 10 without putting the kettlebells down! And for me, that’s a victory.

Enjoy this video!

www.youtube.com/watch?v=pTm1ZngKas8

The Family that Works Out Together…

Angela C. — Fri, 19 Jun 2009 08:44:56 +0000

I’m so lucky. I have a wonderful extended ‘ohana here- it’s one of the reasons why I chose to move back to Hawai’i. I even consider the neighbors down the street “Aunties” and “Uncles.”

My nephew plays football for his high school, and his uncle created a gym in the garage for them to train in. Now that my 9-year-old nephew is starting sports, he and his best friend down the street can also train here.

On Wednesday, we all had our turns working out. Mine, as usual, was punctuated by various interruptions including technical difficulties, runaway toddlers, and curious babies. This made it a bit of a challenge to complete the two circuits I was assigned by my trainer for homework.

But-- you know what they say-- The family that works out together stays together! Enjoy:

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www.youtube.com/watch?v=IPsMx91w2f0

Just in case you missed it— my homework from my trainer was:

10 -- 15 minutes of cardio, then, using the 8kg kettlebell
Deadlift x12
Pushups x10
Suitcase Squat x12 each side
Orbits x10 each direction
Complete the above twice, then
Double thrusters x5- 4- 3- 2- 1
Swings x 15 in between thrusters set
Complete the above twice, then
I added in a little ab work and lots of stretching at the end!

2 weeks to free kb drawing!

Angela C. — Tue, 16 Jun 2009 09:59:38 +0000

Aloha!

I am excited and proud to share a free black, painted 8kg kettlebell with one lucky person. Excited– because who doesn’t love a free drawing? And proud– because it’s this little strength training tool that has made such a big difference to my lifestyle in such a short time.

Anyway, dear blog reader, if you haven’t done so already, please sign up on the e-mail list. It’s right below my professional-looking headshot on the right side of this page. (Thanks, beautigoddess!)

I’ll be conducting the drawing for the free kettlebell on June 30, 2009, from all of the names submitted to my e-mail list. I promise I won’t send you random spam, especially since I’m not eating it anymore!

And mahalo to Warrior Hardware for the kettlebell!

Stop reading and sign up! Last day to enter the drawing is June 29, 2009!

Successful Home Workout

Angela C. — Tue, 09 Jun 2009 08:42:22 +0000

I’ve given up the idea that I’ll get an uninterrupted workout in at home. That being said, I had an awesome session with my new kettlebells on Sunday, practicing the new movements I’ve learned in the past week.

First, a note about my new kettlebells. Yahoo! I’m so happy! I feel like a little kid who just got some new toys. In fact, I have to remind my nephew and son that the kettlebells are not toys.

The yellow 5 pounder is good for stretching before I work out. I use it as a counterweight. I started out swinging the red 10lb kettlebell (slingshots and figure 8s), but found that I was already used to the 8kg, so 10lbs felt light.

Moving onto the blue 20lb kettlebell- after using 17lbs, it was a bit of an adjustment. The turkish getup was actually difficult the first time around, but I got warmed up and ready to go.

The rest of my workout included half swings, modified burpees, and situps. Of course, anytime I’m on the floor, the kiddos think that’s an invitation to jump on me. Instead of a 25 minute workout, it took almost an hour, but I have to tell you, it felt GREAT!

Here’s a brief video (the sound was deleted/replaced by “the man”) :

www.youtube.com/watch?v=dBmUMCZpRro

Aloha!