Kettlebell Info Session

Presented by @KCLAnderson, @workoutmommy @girlhero
  • best to do barefoot or in minimal shoe
  • kettlebells will win versus face/head/brain -- so if you feel like you're going to drop the bell while it's over head, move out of its way.
  • there's a difference between exercise and competition bells
  • a jug of milk is 8lbs -- women should start at a 15 or 18lb kettlebell; men should start around 25lb-- it's easier to use a heavier bell
  • Find a grip/handle that you like -- you want a solid/cast piece (not a handle that's welded on).  You want to invest in a good bell (i.e. please don't get the target ones)
  • Kettlebell vs dumbell -- working multiple muscle groups in one motion; use your whole body; the weight in a kettlebell is off-center, forces you to stabilize core (dumbells are balanced equally)
  • Anyone can do kettlebells, low impact -- but listen to your body!! ((if you have back problems/shoulder issues, be very mindful!!)
  • Anyone can do kettlebells! (old, young, pregnant)
  • Find a trainer who has been certified (lots of bad info out there...ahem, Jillian Michaels

  • @KCLAnderson doing the basic swing: 
 
  • Around the body
 
  • Halo



  • A "complex" -- a series of moves put together




  • A double complex
     

  • At #fitbloggin

    I said I'd wear a cape...
    thanks to @dubyawife, and a tablecloth...

    LA Boxing Post #9: Buddha in the Boxing Ring

    If the title is any warning, things are about to get a little deep/philosophical around here.

    In a previous post, I wrote about how the only way the Buddha was able to defeat Mara (the representation of negative emotions like doubt, fear, etc.) was to turn toward that which scared or overwhelmed him.  In other words, your suffering perseveres when you try to flee from it.

    I was reminded of this today when we were working on defensive blocking.  One person would throw a jab (and only jabs) and the other person had to stand his or her ground by catching/blocking the punch, pivoting, pulling his or herr stomach in, or blocking the punches with their elbows.  The other way to block a punch is to turn your body/shoulder into the person throwing the punch (a great way to set up an uppercut).  By walking into their space, you limit the range of the other person's punch.

     Two of the people in Randolph's technique class said something to me about how it seemed so counter-intuitive -- someone is throwing a punch and yet you walk into it.  Walking into a punch defies our self-protective instincts.  You limit the other person's range, and what they can do to you.  It's not the perfect protection (and you can't stay there), but it is one way to deal with the punch being thrown at you. 

    You cannot always run away from the punches in life.  Sometime you have to take one, sometimes you can defend yourself, but sometimes you can step into what is scary and limit its control over you, capisce?

    Marshall, another trainer at LA Boxing Georgetown, also said that the hardest thing to do as a teacher is to get people to bend their knees.  People stand too tall when they're boxing.  That stiffness in their body not only limits their speed, but it increases arm fatigue and leaves them wide open to get hit.  The Buddha said that one of the reasons why we suffer is because we try to control situations, outcomes, people, etc.  Instead of being present and aware of what is, we are constantly trying to dictate what's to come.  In Western terms, this is the presence, mindset, and sway of the ego.

    In boxing if you're relaxed and bending your knees (and have a clear mind) you're able to respond (what we do when we rely on our training and focus), not just react (what we do out of fear/panic), to what is going on, both offensively and defensively.  When you realize it is not a situation that you can outright control (if you are matched equally, that is; if you are matched unequally you either have all the say or none of it), you start to pay more attention to not only what you are doing, but what the other person is doing.  Bending your knees, and being flexible (mentally and physically) prepares you to act in either an offensive or defensive manner.

    I know the Buddha would preach non-violence, but I hope that even he would appreciate that in a class setting (a boxing sangha), we all respect each other.  We are all teachers, we are all students.  I would hope the Buddha would appreciate the meditative aspects of repetitive motions/drills, and the valuable lesson of our own body's fragility.


    Recap
    LA Boxing Post 1:  The Risks and Rewards of Change
    LA Boxing Post 2:  Showing Up
    LA Boxing Post 3:  Finding Your Fight
    LA Boxing Post 4:  Belonging
    LA Boxing Post 5:  Fight or Flight
    LA Boxing Post 6:  Finding your Fight: The Class -- Reporting In 
    LA Boxing Post 7:  One of Us 
    LA Boxing Post 8:  The First Rule of Fight Club

    #Fitbloggin: Baltimore from an Insider

    If you see Katie, be sure
    to buy her a drink!
    My lovely friend Katie did an AMAZING job of putting together some information of what to do in Baltimore during #Fitbloggin -- to not only see the sights and get some eats, but to get some exercise as well.

    Not only is Katie one of the most socially/environmentally aware people that I know, she's also one of the kindest people I've ever met.   Originally from Cleveland, Katie has lived in Baltimore for the past few years.  In that time she has made many connections in the local community -- through Fresh Farms and her work in sustainable living. 


    Katie's Bmore* Fit and Fun List:

    Run to Fort McHenry
    • Approximately a 8 mile loop from the Marriott Baltimore Waterfront
    • Stop by the Federal Hill Park (at Battery Ave and Key Highway), run up and down the steps and take a break to take in the jaw dropping view of the Inner Harbor.
    • Pass by the American Visionary Art Museum for eye candy.
    • Run along the waterfront and pass by rowhomes built in late 1800s.
    • Loop around Ft. McHenry to see the statue dedicated to Francis Scott Key.  Stretch, watch the boats on the water and stop in the newly opened visitors’ center.
    Walk along the Inner Harbor
    • Shopping, live music and many dining options.
    • For those looking for something different or have dietary restrictions, check out:
    Pizzazz Tuscan Grille, 711 Eastern Ave, Baltimore, MD 21202 – sources local and organic food, accommodates people with special dietary needs.

      
    Keep walking to Harbor East (Baltimore’s “second” downtown just past the Inner Harbor)
    • Teavolve, 1401 Aliceanna St, Baltimore, MD 21231 – Lounge with wraps, light entrees, crepes and tea infused alcoholic drinks. Live music on weekend evenings with no cover charge. 
    • Bagby Pizza Co, 1006 Fleet St, Baltimore, MD 21202 – Not just pizza!  Also includes entrees, sandwiches, salads – and a fun atmosphere.
    Keep walking to Fells Point (just a few blocks past Harbor East)
    • Liquid Earth, 1626 Aliceanna St, Baltimore, MD 21231 – A haven for vegetarians but loved by meat-eaters as well. Only downfall is they close at 7 pm! Good place to grab an early dinner and then grab a drink or dessert in Fells Point.
    • Bertha’s Mussels, 734 S. Broadway, Baltimore, MD 21231 – Famous for their mussels. Other options, such as chicken and vegetarian options are available.
    • Pitango, 802 S. Broadway, Baltimore, MD 21231 – The best gelato ever. Nuff said.
    • Koopers,   1702 Thames Street, Baltimore MD 21231 -- fun atmosphere and dog friendly.  For parties of 6 or more, call ahead! @ (410) 563-5423
    In Canton (East of Fells Point)
    • Mama's on the Half Shell, 2901 O'Donnell St, Baltimore, Maryland, 21224 -- one of the best seafood places in baltimore
    • Dangerously Delicious Pies: 2839 O’Donnell St. Baltimore, MD (under 2 miles from the hotel.... this is just one reason why it's dangerous!)
    Dine in Historic Federal Hill
    A 10 minute walk from the Marriott Baltimore Waterfront and downtown
    • Regi’s Bistro, 1002 Light St, Baltimore, MD 21230 – great salads and sandwiches, sources much of their food from local farms.
    • Ryleigh’s Oyster House, 36 E Cross St, Baltimore, MD 21230 – amazing crab cakes, oyster. Great salads and sandwiches.
    • Byblos, 1033 Light St, Baltimore, MD 21230 – Lebanese food. Excellent light fare and friendly staff. Small dining area. Or better yet, take the food as carry out and eat at Federal Hill Park just a block away.
    Walk uphill to Mount Vernon
    • Brewers Art, 1106 North Charles St, Baltimore, MD 21201 – One of the best bars in the country. Beautiful historic building, laid back atmosphere, incredible beer (they brew their own), and delicious food. Live music in the lower level.
    • Soup’s On, 11 W. Preston St, Baltimore, MD 21201 – Best for a light, quick lunch or dinner. Small menu that changes daily with soup, sandwich and salad options.
    Helmand, 806 North Charles St, Baltimore, MD 21201 – Consistently rated one of Baltimore’s Best, this Afghan restaurant has something for everyone. The cuisine is a reflection of Afghanistan’s history in the cross-roads of the Eurasia continent, drawing on flavors from the Mediterranean, the Middle East, and South Asia.** If you walk to Mt. Vernon and would like a ride back, use the Charm City Circulator’s Purple Line. No fee (free!) and comes by every 20 minutes.  Pick up on St. Paul Street (one block parallel/east of Charles Street) by Preston Street or Eager Street. More info at http://www.charmcitycirculator.com/route/purple-route

    *(pronounced "Bawlmer")

    From Robby:

    If that's not enough activity, check out one of Baltimore's many gyms for a free pass (sign up before you travel, print out any vouchers)!
    Also check out:

    My BodyMediaFit SpokesBody Video

    ** Please "LIKE" my SpokesBody page to let BodyMedia know you want me to be the face/body of BodyMediaFit **
    [note:  contest is over]


    Treading Water

    Yes, I am posting this picture again.

    I need to be reminded of both points:  (1) I will be okay; (2) just keep swimming.

    If that doesn't work, I'll go with other pieces of advice/truisms:

    (1) it's always darkest before the dawn
    (2) a still-more glorious dawn awaits
    (3) Hang On
    (4) Hold On
    (5) Walk On

    I don't really want to talk about the particulars of why I've been in a funk as it is both personal and pending/in-progress.  I did, however, want to touch on how what's going on currently is a reminder of the past, and how it relates to my weight loss/health gain journey.

    When my mom died, I was a petulant teenager (e.g., raging bitch).  I would yell to be heard, fight to be acknowledged, and was rather unpleasant to be around.  My mood set the temperature of any room I was in.  The person that bore the brunt of my maladjusted attitude was my father, mainly because we were very similar in our temperament, but also because he was the only one there.  This past Mother's Day I reflected on the nature of our current relationship:  "It has taken many years for my dad and I to have the kind of relationship that we both wanted -- honest, supportive, loving -- and it was only possible because of two things: (1) the honest belief that no matter what we loved each other (even if we were mad, even if there was a difference in opinion) and (2) the willingness to keep on talking through whatever was going on (versus running away or shutting down)."

    Over the years I've learned that yelling doesn't get you heard, fighting doesn't make you strong, and that it is much easier to be pleasant than suffer the ill effects of being angry all the time (as you cannot give your anger to someone else to deal with).  I try to be as mellow and agreeable as possible because it makes things easier on me (less agita).  And I've learned what I mentioned above:  that with love anything can be resolved so long as each person remains present and engaged.

    I've also learned a few other rules, my favorite being "fight fair" -- i.e. do NOT throw the kitchen sink at someone, be constructive, be flexible, give up grudges and aim for forgiveness/resolution.  It's not always perfect, and not everyone plays by the same rules.  But I try to play by the same rules regardless of how other people are acting.

    Also, I think it's important to determine the kind of relationship you want to have with people and then every action, every thought, every word needs to be a reflection of how you want the relationship to be as a whole.  When a car starts to swerve, the rule is to steer in the direction you want to go. It's not really the same as the whole "fake it 'til you make it" idea, but it's close.  Aim where you want to be and then progressively move in that direction.

    When it comes to being in relationships with other people, I think it's important to remember that most people are not mind readers and it's unfair to ask them to be.  Each person is capable of asking meaningful questions and giving forthright/sincere responses.  And if you have a need that is not being a met, find a way to constructively address it.  It's not a perfect system, but sometimes perfection is overrated and progress is too often overlooked.

    I learned long ago that if your boat has capsized and you're in the ocean, you tire yourself out faster if you are treading water/expending your energy to swim, versus doing the survival/dead man's float; relaxing your body and focusing on what's essential -- breathing and keeping your head above water.**  The survival float works with the waves, instead of against them. So I'm going to try and calm the fuck down, and just focus on what I need to be doing.  I'm going to try and not worry about all the extraneous stuff that's going on.  I'm not going to worry about making lemonade.  I'm not going to try and save anyone else. I'm going to wait for a friendly dolphin to give me a lift to shore.

    So how does this relate to weight loss/health gain?  Ever consider that you are in a relationship with yourself?  How much maintenance do you do on this relationship to truly make sure it is a positive and nurturing relationship?  I'm not trying to sound all sentimental or heady here, but I just mean it in a simple way:  how do you check in with yourself to make sure that you're okay, on course, and that you are satisfied with the life you are leading?  Are you working with the life you have, or against it? Are you fighting the waves and exhausting yourself?

    Just keep swimming floating...

    [[**Edit -i It's apparent that I need to explain this a little bit better:
    Say it's the middle of a cloudy night and the boat you are on capsizes.  Swimming to clear the sinking boat leaves you exhausted, without any navigation equipment, and no idea where you are.  You didn't even have time to get a SOS out.  At this point, it would be a dire mistake to start swimming, as you might not pick the right direction (the rising sun will help you orient yourself).  Floating is your best chance to survive at this point.  Conserve your energy, get your bearings, keep your head above water.  Doing this goes against almost every instinct you have, but it will get you through the night.  It's not necessarily waiting for rescue (but if the dolphins do show up, don't be so proud to not take their help, unless they're really sharks); it's about surviving the night when the only option is survive or perish.]]

    Mother's Day/Girl Stuff

    This isn't my first motherless Mother's Day.

    If you've been reading my blog, you know my paternal grandmother died long before I was born (in 1957), my maternal grandmother (Nana) died in 1989, my mother died in 1994, and my dad's stepmother (Ma) died at the end of last March.  March-to-May was just too quick to really process the feeling of being completely motherless (though I have many women in my life who I consider motherly influences).

    If you know a woman, any woman, you know they have specific preferences about everything -- from the way their bed is made, to the way their clothes are folded, to what they eat, and especially what they wear.  Each of the women I knew had their favorite perfume (that would sometimes change at times):
    My mom's
    Elizabeth Taylor, Passion
    Ma''s favorite,
    White Shoulders
    My mom would sometimes
    enjoy Jontue


    Growing up, my first real perfume was Chanel No. 5, which my father bought me for one Christmas.  I liked the way it smelled out of the bottle, but hated the way it smelled on me.  Over the years I would wear many alcohol-based scents from Bath & Body Works, or Victoria's Secret.

    It wasn't until I found Burberry, London that I found a scent that I could say smelled like me, smelled like how I felt inside ("In this floral-fresh scent, gentle top notes of rose and honeysuckle are balanced by deeper heart notes of tiare flower, jasmine and peony and a hint of fresh clementine zest. Solar notes of sandalwood, musk and patchouli impart a subtle warmth to create a inspiring fragrance.").  It was sexy and innocent all at the same time.  It was more expensive than the $10 stuff I was purchasing in the past, but it was worth having a scent that declared who I was.

    I've been wearing Burberry London for the past few years.

    That is until I felt something changing within me -- I was becoming sensual, strong, and confident.  Either I could pick a scent that was just as sensual, strong, and confident or I could pick a scent that would compliment that feeling, and take a back seat to it.

    Before I went to Mexico, I went to Sephora and got three samples -- Cartier Le Lune, Tocca Florence, and Stella McCartney's Stella.  In Stella, I found what I was looking for -- a scent that honored my past, present and future (I know this sounds corny):  "A fragrance based on the contrast between the freshness and softness of the rose, and the dark sensuality of amber, Stella is a sophisticated scent focused on an intense sense of femininity.")

    I know it's silly -- but they say that olfactory is our strongest sense memory.  For example, try and remember Thanksgiving and I'm willing to bet you're smelling the turkey in the oven, maybe some pie, stuffing and other scents.  I've always been able to remember my mother through scent -- warm summer days in the backyard with lilac wafting around us, the smell of the roses she loved through my bedroom window.  I can remember my grandmother mainly from the scent of Dove Pink and peach pancakes. 

    Who knows, maybe some day someone will remember me by the scent I wear and leave behind.  So I purchased the Stella McCartney -- even though it is much more expensive than my $10 body sprays.  I think it's worth it, and I know I'm worth it.




    LA Boxing Post #8: The First Rule of Fight Club

    First, a word about the gentleman on the left:  Randolph Kennedy (his personal training site: http://www.rescueworkout.com/).  His LA boxing bio cites his certifications, boxing pedigree (learning from  Olympic Gold Medalist Charles E. Mooney), and personal philosophy, "our outward appearance is a direct reflection of how we feel inside."  It also mentions that he teaches a wide age range of students.  What it neglects to spell out is that he is remarkably knowledgeable about boxing, infinitely patient (you have to be with me), and capable of wrangling a class full of people at different experience levels. 

    If you are interested in learning a new sport, like boxing, I think it's important to find a teacher like Randolph.  You can go to a cardio boxing class or TaeBo and learn to mimic/approximate boxing, but it's just not the same as learning the actual fighting discipline.  Boxing is a rigorous sport and has a very specific movements attributed to it.  Randolph is able to watch you and diagnose your movement.  He helps correct you on the spot (so you don't hurt yourself or don't get hurt) and builds not only your knowledge, but your confidence.

    What I like best about Randolph is that he doesn't sell anyone short.  If you're doing something wrong, he'll guide you into figuring it out for yourself versus bringing you down a peg.  For example, during my first class with him a few weeks ago he told me to throw a jab and I stupidly threw a cross and he said "Try that jab again."  I threw another cross before the little light bulb in my head went off and then I threw a proper jab.  He smiled and said "ah, you figured it out."  Gradually our bodies will catch up to our minds. 

    Okay... back to the subject line:  the first rule of Fight Club is: you do not talk about Fight Club.

    Luckily, the LA Boxing Technique class/sparring technique class is not bloodsport.  In this class, not only are we learning from Randolph, but we learn a great deal from each other (and the other trainers that are often in the gym during the class who will step in and offer help, such as Ed (see photo below)).  There are people who are more experienced than others, and even the inexperienced people are able to offer up feedback and ask questions that the more experienced people can learn from. 

    When we practice with/spar with each other, there is a great deal of control and trust between each member of the class.  Our aim is not to hurt each other, but to improve our technique, movement, and timing both offensively and defensively.  I just really want to make that clear as some people say that they are not interested in hurting other people.  Well, neither are we.  That's what protective gear is for (or if someone isn't wearing protective gear, you use control/discretion and leave it for the heavy bag).

    I wanted to introduce you, by way of photos, to some of my classmates (some classmates left before I could get my camera out and/or didn't want their photo taken).  Some know about the blog, some don't (but hopefully they'll be checking our their photos **waves**)--but just about everyone in the class agrees with me with the assessment I made in my last LA Boxing post (which I am now making the first rule of my fight club/New Rule #7:   your size, shape, age, gender, or experience level doesn't matter as much as your focus, determination, and heart when it comes to the boxing gym.  What matters most is that when you are in the gym you are 100% committed to learning and trying your very best, whatever your best may be on any given day.

    Our class meets Mondays and Wednesdays -- but there seems to be a regular cast of characters.  I'd like to thank them all for being a part of my fitness journey: 


    Ed and Jessica, who were both quoted in the previous LA Boxing Post
    Though these ladies know how to punch, Alex is in no real danger.
    Kim, Alex, Tessa.

    This is your life and it's ending one minute at a time.  ~ Fight Club

    What are you doing to live deeper, live healthier, and live happier? Are the connections you're making with the people around you furthering your goals?

    Recap
    LA Boxing Post 1:  The Risks and Rewards of Change
    LA Boxing Post 2:  Showing Up
    LA Boxing Post 3:  Finding Your Fight
    LA Boxing Post 4:  Belonging
    LA Boxing Post 5:  Fight or Flight
    LA Boxing Post 6:  Finding your Fight: The Class -- Reporting In 
    LA Boxing Post 7:  One of Us

    Table for One

    Language... has created the word "loneliness" to express the pain of being alone. And it has created the word "solitude" to express the glory of being alone.

    ~ Paul Tillich

    Did you know that "lonely" was one of the many words seemingly coined by Shakespeare?

    Now, this might come as a shock to some of you, but for as bright and bubbly as I can be, for as much of a social butterfly as I can be, I'm actually very much a lone wolf kitteh.   At times this is exactly what I want, and at other times it is excruciatingly painful.

    If you've met me in person, you know I'm warm and affectionate (I give good hug) and a laugh riot social instigator.  However, if you've known me for a while, you've seen me in my quieter moments.  In those moments, I appear either distracted, disconnected, or deep in thought.  Sometimes I'm just observing life.  Sometimes I'm overwhelmed by it.

    It's odd to be both very social and very asocial at the same time.  I don't know which one is my nature and which one is what I've learned to be out of necessity.  Ultimately I think I am social, but scarred and imperfect.  My instinct is to be social, but I am often awkward and say the wrong things, then retreat into my shell.

    Growing up, I experienced inclusion and (intentional/unintentional) exclusion/rejection from my peers.  My father (in the guise of offering advice) told me that no one would be my friend if I acted "that way" (argumentative, opinionated) around them.  He wanted me to be a bit more moderate/agreeable but what I heard was that I needed to abandon myself in order to please people. That never sat well with me.  I was argumentative (I knew the difference between debate and fight) and opinionated.  I didn't attack people, but I stood my ground.  I didn't want to be friends with people that were pushovers.  I wanted them to respond and be just as forceful as I was (sometimes a category 5 hurricane).

    I also realize now that I stayed close to home because of my agorophobe mother (who was not only afraid to go out into the world herself, but was fearful for her kids as well; luckily I do not have agorophobia like my mother and her mother before her) and lawyer father (who saw the very worst of humanity -- murderers, rapists, child abusers, etc.).  I began using the internet at a young age (11 or so) and spent more time learning how to be social on IRC and aol.com than building connections with actual people.

    [[Edit:  My mom died when I was 13.  I instantly felt that I was different because of this -- burdened with a sense of responsibility and seriousness from that moment on that would forcefully separate me from childhood.  There was a lot of anger coupled with this.  While other kids were able to play and go to their activities, I was doing my laundry, cooking dinner, cleaning house, and trying to make time for my father to do things with us (that he never did).]]

    In college, I was more content to wander the streets of Washington, DC at night than to actually participate in the life that was there for the taking (except for that brief foray into the intramural indoor soccer club).  Years later, I find myself doing the same.  I'm comfortable sitting at a bar by myself, on a park bench by myself, climbing the steps of the Lincoln Memorial by myself.  Sometimes it just doesn't occur to me that I should be calling friends, booking my weekend to the gills.

    That is, until the weekend comes, and I realize that I am alone -- for better and for worse.

    This either makes me a good friend (the kind of friend that can always make room in his or her schedule) or a bad friend (the kind of friend that doesn't call to make plans).  Luckily, I have many friends that understand that I'm a bit of a social misfit and don't hold it against me (i.e. they know I'm not mad at them, just that I'm oblivious).  At the same time, I can understand how hard it is for them to always be the ones reaching out to me or the one making plans.

    I hope to work on this.  I know I'll never consistently be the life of the party or the epicenter of action.  But I hope that in putting this out there in the world, it will show that I'm cognizant of my shortcomings and will be mindful to improve myself whenever possible.

    So what does this have to do with the whole weightloss/health gain endeavor?  Lots.

    When I gave up drinking (when I had to go on methylprednisolone injections for my back), people didn't want to tempt me by asking me out to drink.  (I think some people also didn't know what I could or couldn't do with my back problem.)  Likewise, now that I'm trying to lose weight, I think some people aren't inviting me out to eat or to parties knowing they're calorie bombs. I need to do a better job of (1) showing that just because there's food or alcohol around that I'm not powerless in the situation to be moderate and (2) planning activities with friends that don't revolve around calorie consumption, but rather calorie burning.


    I also want to recognize how this relates to me and dating.  I'm approaching 30 and never have been in a relationship where love was reciprocal.  This just makes me feel sad, and yes, alone.  A friend pointed out that it is better to be 30 and alone than some of the alternatives.  I'm not looking to rate or rank all of life's painful experiences, just saying that this is something that weighs on my heart (making it look like a hamburger).

    Oh. Holy. Crap.

    My life is about to get very busy...

    Monday: Boxing Technique -- 6pm at LA Boxing Georgetown

    Tuesday: Softball -- 6pm at WPP

    Wednesday:  Softball -- 6pm at WPP  (or Boxing Technique in case of game cancellation)

    Thursday: weights & running at gym

    Friday: rest day or 6/7 pm boxing at LA Boxing Georgetown

    Saturday:  12 or 3 pm boxing at LA Boxing Georgetown

    Sunday:  weights & running at gym

    You'll notice I have a rest day built in to the schedule, depending on what else is going on, but the truth is that I'll be listening to my body.  If I need a rest day, I'm taking one.

    It also means that I won't be drinking after softball games.  I have goals that are bigger than crappy beer.