Where in the World?

I know.  It's been a long time since my last post.  I've been working on lots of projects at home, at work, at the gym, you name it.  The positive outcome to all of this work is a lot of insight and a whole lot of progress in some areas.

One area I've made a lot of progress in is nutrition.  About 6 weeks ago I started testing and taking some supplements (minerals, vitamins, herbs).  I've converted to as much organic food as I can - I'd say 75% or more.  The results of these two changes is pretty great. 

I had given up hope that I would feel energetic again.  I forgot what it felt like to be comfortable in my skin.  Now that the changes have become normal, my body is responding positively.  My strength is coming back.  I'm sleeping even better.  I don't wake up with hot flashes.

Each week I feel a little better.  Each week I make another positive change or adjustment.  I'm changing my mechanics, my chemistry, and my psychology.  All through biofeedback.  And it really didn't take long to get results.  It just took a willingness to do some work.

So, where in the world have I been?  Working on ME.  That's where.  When will you go there?

Twenty and Done

I absolutely love how biofeedback training allows me to focus in my training on exactly what my body needs.  Because of this, I don't waste time doing unnecessary drills. 
Today, I worked for a total of 20 minutes.  It took me about 5 minutes to test movements and determine which ones I would do today.  I also took about 5 minutes between circuits to get set up. 

Factor in the 5 minutes to change into my workout clothes and that's a whopping 35 minutes to train today.  Not much, is it? 

That efficiency is why I am able to train.  It would not be sustainable for me to workout an hour a day 5-6 days a week.  I'm interested in a lifestyle I can manage throughout my life.  Twenty and Done is definitely manageable!

Circuit #1 - 10 minutes
1. One-Arm Press - split stance, torso twist, 12 kg
Left - 16 reps, Right - 19 reps
2. Supergirl Squats
Left - 40 reps, Right - 40 reps

Circuit #2 - 10 minutes
1. Inverted Rows - TRX
50 reps
2. Mountain Climbers
120 reps each leg
3. One-Arm Clean - 20 kg
Left - 40 reps, Right - 40 reps

Kearney On

I snuck in a quick training session this afternoon.  Boy, did I need that!  Training helps me move my brain off an issue so I can think more clearly.  Move my body, move my brain.  Move better, think better. 

With lots piled up on my plate these days, it's easy to get tunnel vision.  As my fortune cookie read yesterday "It's impossible to see all the stars from the bottom of a well."  Sometimes it seems there is only one solution, or one course of action, or one perspective when we are stuck down in our own wells. 

If we move our bodies and climb out of the well, we can see all the options out there for us.  It is liberating.

In order to inspire me to move, I put on a little Mat Kearney - songs from Young Love like "Hey, Mama" and "Ships in the Night."  It's impossible NOT to move when I've got those in my ear! 

Two Drill Circuit - 10 minutes
1. Sumo DL - 130 lbs.
90 reps = 11,700 lbs.
2. Swings - 130 lbs.
72 reps = 9360 lbs.

That's a total of 21,060 lbs. in 10 minutes.

Inverted Rows - TRX - 7 min.
66 reps
Density PR

Now I'm better prepared for the rest of my evening.  Kearney on!

Untitled

This is just a boring post.  So boring, in fact, that it doesn't even get a title. 

My training was short today, but it felt great.  I moved some weight around and avoided the elements of effort (straining, slowing down, losing form/posture, holding breath). 

Circuit 1 - 11 minutes
1. Sumo DL - 106 lbs. - 50 reps total = 5300 lbs.
2. Two-Hand KB Swings - 79 lbs. - 50 reps total = 3950 lbs.
3. TRX Pushups - 75 lbs. (?) - 50 reps total = 3750 lbs.

That's 13,000 lbs. in 11 minutes.  Not bad.

Circuit 2 - 6 minutes 30 seconds
1. Rotating One Leg Pushups - 18 reps
2. Sumo Squat Pulses to Jump Up - 21 reps
3. Reverse Lunge to High Kick - 24 reps / leg

I still love the body weight drills.  They work my balance while increasing strength and body awareness.  I need to get back to rolling as well.  Now that I'm 40 I have to use it or lose it!  :)

Really? Yes. Really.

Perfoming movements that my body tells me it wants to do can fix issues such as pain, limited ROM, and weakness.  I experienced it again yesterday.  It was a much needed reminder to me about the power of movement.
My sciatic nerve in my left hip has been aggravated for the past month or so.  It was to the point that it was waking me at night.  If you follow my blog, you've undoubtedly noticed the lack of training I've been engaging in this summer.  Well, it is no coincidence that my hip starting acting up when I quit moving.  Duh!

Yesterday I had had enough.  While walking through my living room, I stopped and tested my ROM using the toe touch test.  Then I did a few "air swings" to test the movement.  My ROM increased 8 inches.  I knew immediately what I had to do.  Move my body! 

Off to the gym where my heavy kettlebells and plateau buster are located.  I tested more movements and lo and behold, swings, sumo squats, and push ups tested off the charts.  So away I went.

2 Hand Swings - 36 kg (80 lbs.) - 10 min.
200 swings total = 16,000 lbs.

Body Weight Circuit - 11 min. 5 seconds - 4 Rounds
1. Burpee Jump Backs (burpee w/out the stand) - 40 reps total
2. Sumo Squat Pulse to Jump Up - 40 reps total
3. Lizard Pushup - 40 reps total
4. Flying One-Leg Squats - 20 each leg total

My hip is loving me today.  I slept like a baby, and I feel amazing. 

Movement is powerful.  Really? Yes. Really.

Find the Fun

This is my motto.  I try to find the fun in the every day, the routine, the challenges, the frustrations, you name it.  I'm even learning to find the fun in my training hiatus. 


If you haven't noticed, I haven't been training much.  I've pretty much been in full-on training mode for five years or better.  I used to get extremely anxious if I went even a week without exercise.  Well, aside from some sporadic running and body weight circuits, I have gone the better part of two months without training.

I'm running an experiment.  Actually, I'm running a couple of experiments.  Let me elaborate.

Experiment #1 - Manage Anxiety  

I'm seeing how well I've learned to manage my anxiety related to training.  I used to believe that I would instantly gain back the 30 pounds I've lost if I stopped training for awhile.  The only way to quench that fear was to get back to exercising ASAP.

Through the Gym Movement protocols, I've learned that doing what my body wants me to do will eliminate anxiety.  My body is really enjoying the break from training.  Nothing tests well.  In fact, when I think about swinging a kettlebell or going for a run, I get anxious.  So, I don't do what makes my body react negatively.

I've applied this to every aspect of my life.  I've taken a long break from work as well.  I've just been focusing on my family, home, and relationships.  I get lots of sleep and lots of home grown fruits and veggies. And, I've spent many hours with great friends relaxing and laughing.

As a result, I find myself looking forward to a new semester at my college.  I'm recharged.  I'm ready to get back after my professional endeavors.  In addition, I'm looking forward to new physical endeavors.  I'm finding a lot of fun and joy in this anticipation.

Here's the lesson from my experiment:  I know without a doubt that I will be better - no, I am better - after this summer training break.  It has refueled my fires - both physical and mental.  I've learned that my well-being is as much mental as it is physical.

Experiment #2 - Manage My Weight  

Along with my fear of gaining weight from lack of exercise, I have had a fear of gaining weight from eating certain foods.  For the past year, I've been eating what I want without guilt.

How have I done this?  Well, I use intermittent fasting to boost my fat burning.  Mike T Nelson introduced me to Brad Pilon and his theories regarding fasting.  Since then, I have been using the "Eat, Stop, Eat" protocol.

Every time I fast, I learn a little more about my relationship with food.  I also learn that I can manage my weight without starving or limiting my food choices.  I eat bread, cereal, tortilla chips, crackers, and all other sort of carbohydrate.

I used to be deathly afraid of carbs.  I felt horribly guilty and anxious every time I ate carbs.  How ridiculous.  Calories in.  Calories out.

I test my food (not faithfully, however) and eat what tests well.  Simple.  No guilt.  No anxiety.  Just pure enjoyment every time I eat.

Here's the lesson learned from this experiment:  Food doesn't have to control me.  My associations with food are more harmful than the foods themselves.  Eliminate the negative associations; test food and eat accordingly; fast once a week; maintain/lose weight.

A wise man once told me - Stop obsessing over your food.  Fast once a week and enjoy eating.  When he told me that, I thought "Yeah, right.  Me?  That will never happen."  Look at me now.

(Thanks Mike!) 

So, there you have it.  My journey to find the fun this summer break.  I feel pretty positive about my results.  I've learned some important elements I can take with me.  Have you learned anything?  Drop me a line with your thoughts.  I love hearing from you!

The Fourth Decade

Today I enter my fourth decade - 40 years old.  It's making me quite reflective of the previous decade. 

Ten years ago, on my 30th birthday, I was pregnant with my second child.  I was so excited to be a mommy for the second time.  My son was three at the time.  My life was full with family, church, and work.  Soon after the birth of my daughter, I began experiencing severe anxiety.  My life and my body felt out of my control.  I sought treatment, thank goodness, and began a journey toward finding who I am and honoring that person. 

By my mid-thirties, I learned that I needed to carve out a piece of my life for me.  Like many women, I gave to everyone and everything except myself.  I was thirty pounds overweight and I looked like a frumpy mommy.

Exhibit A - A photo of me taken in 2004. --------->

This photo opened my eyes.  I started exercising after quite a hiatus.  I started weight training and walking.  I had been an avid weight lifter in college, and I loved it.  I also got involved with the Advocare company.  Advocare is a company that manufactures supplements.  Their products are top-notch and helped me feel better.

Through a woman involved in Advocare - Jody Nelson - I was introduced to kettlebell training.  That was early 2006.   I fell in love with kettlebell training.  It met my need to lift weight while simultaneously get cardio work in.  Being as busy as I was, I appreciated the substantially shorter workouts.  Before kettlebells, I would lift weights for 45 - 60 minutes and then get on a treadmill or elliptical machine for another 30 minutes.

I lost 10 pounds after a few months of my new training and decided I needed to kick up my training.  I knew I needed some accountability and some help with my diet.  Enter Brad Nelson.  He lived in St. Paul, MN.  I live in Iowa.  We started a distance training program where he would email me my training and I would send him my workout and food logs.  I met with him every four months or so to check in, get measurements, etc.

Working with Brad changed my life.  I found success; I found my strength; I found my voice; I found my passions.  I finally believed in my own power.  I became an RKC in 2008 and continued training with Brad until early 2010.

Exhibit B - a photo of me from 2009.

In February 2010, I attended Grip n Rip 2, a workshop put on by Brad Nelson and Adam Glass.  There I was introduced to Gym Movement.  I learned that the best person to train me, was me.  I learned how I could use data from my body to develop a customized training program suited just for me.  Revolutionary.

I cut the cord to Brad and ventured out on my own.  I attended the first ever Gym Movement certification taught by Adam and Frankie Faires.  Talk about challenging, fun, stimulating education. 

I love following Gym Movement protocols.  I've become stronger and more confident than ever.  Every day I learn more about myself.  The biggest change has been in my anxiety levels.  I've never been so calm in my life.  I don't worry about "stuff" any more.  I never thought that could happen.


What Gym Movement taught me was to make decisions based on data, not on feelings.  Also, because I don't rely on someone else to tell me what I'm doing right or wrong, I don't need approval from others in other aspects of my life.  Everything is connected.  I learn from every choice.

Exhibit C - me today.  I am comfortable, calm, and confident.  I know who I am.  I exercise a whole lot less than I ever used to, yet I'm stronger than I ever.  I have more time for the important people and events in my life. 

Overall, my third decade saw me change dramatically.  It turns out that my thirties were the spring board for my forties.  I can take the lessons of my thirties and apply them to make my forties even better.  What a gift!

Body Weight 500

Like the Indianapolis 500 without race cars, or the pace car, the trophy or the prize money.  Ok, so it's not anything like the Indianapolis 500.  Who am I kidding.

The Body Weight 500 is my name for today's workout.  I did 500 reps of body weight drills.  I timed myself so I can compare the next time I do this workout.  Remember, when it comes to training (or anything), the goal is to get better. 

1. Split Lunge w/ Kick - 115 reps total

2. Plank Jump Backs - 80 reps total
3. Sumo Squat Pulses to Jump Up - 50 reps total
4. Hindu Pushups - 50 reps total
5. Reverse Lunge to Side Lunge - 100 reps total
6. Sumo Squat w/ Twist - 105 reps total

Total Time to 500 reps - 23 min. 30 secs

This was fun and gave my brain something to focus on.  I had to keep a running count so I knew when I was at 500 reps.  Luckily I got it.  I had it figured out so that I could do fewer reps of each drill on the fifth round.  That was great!

Back After It

I made it to the gym to do a real training session.  I am back after it and back to basics.  Nothing works like the simple stuff.  

Perform quality, tested movements within your body's ROM.  Stop at the first Element of Effort.  

It doesn't get any simpler than that. 

Waiter Plate Press - 25 lbs. - 7 min. 
Left - 25 reps, Right - 25 reps = 1250 lbs.
-I stood normal stance and did lateral torso rotation during the press.

1 Arm KB Rows - 35 lbs. - 7 min.
Left - 44 reps, Right - 44 reps = 3080 lbs.

Short Circuit - 9 min. 

1. Reverse Lunge to High Kick - 60 reps total

2. Crabwalk - 90 yards total 

3. Slalom Jumps - 150 L, R total 

I still have irritation in my wrist, so I didn't push it on the body weight stuff.  The only drill I did that put pressure on my wrist was the crabwalk.  

I've set some goals for myself that include deadlift (300 lbs for 3 reps), swings (225 lbs. for 10+ reps), and bodyfat (drop 2%).  My 40th birthday is my goal date (July 7).  Keep me accountable!

Check, Check

Is this thing on?

Testing 1, 2, 3. 

Um, hello.  My name is Amy.  I used to be a faithful blogger.  I fell of the wagon for awhile here.  I know I told you all I'd be back.  Sooooooo, I'm back.  Though, I really don't have much of interest to discuss.

My semester is over; now I have so projects to finish up that are work-related, but don't pertain to the specific classes I taught this spring semester.  The projects will, however, improve my curriculum and instruction.

Now that I'm relatively caught up on life (as much as you can be in four days), I am able to focus on my physical well-being.  I'm taking action to make myself better.  I just stocked up on fresh veggies and fruits, fish, pork, and beef.  My garden will be planted before the week is out, which makes me pretty excited. 

I've found a bunch of new body weight exercises to mix in with my gym training, so I'm really looking forward to getting back into a steady workout program. 

It's all about taking life the best way I can.  Every day is an opportunity to look at my options and make the choices that will lead me to a better place (happier, healthier, wiser, calmer).  My thoughts are with a friend today who has experienced a devastating setback.  I've experienced setbacks; not as serious as his, however, but enough to give me a significant pause.

I've learned that allowing myself to spiral down into the negative mire only makes the situation worse.  It doesn't keep me moving and asking questions.  It only paralyzes me.  My friend's experience reminded me that I cannot allow myself to do that.  Each move in a direction away from my goals is a chance to make a choice.  I CAN control my choices.  I will take action.  That is what I did today.

Thanks Josh for reminding me and always inspiring me!

I'll Be Back

I promise I'll be back to blogging regularly.  I'm in my finals week at the college, so I'm overwhelmed with papers to grade this week. 

Next week will bring big changes to my lifestyle. I will be on summer break, so I'll have time to commit my training.  I've been pondering my new goals, and I'm pretty excited to see how my summer goes.  I've hit some big goals using Gym Movement protocols over the past 15 months, so I know I'll attain even more.

If you want to know more about integrating biofeedback into your training to hit goals, shoot me an email or message me on Facebook.  I'd love to help you realize success.

Get Busy Doing

No one really wants to read another post about how terribly busy I am.  Join the club, right?  Everyone is busy.

What are we all so busy doing?  Really.  What am I so busy with?  Work. (Only 75 essays left to grade in a week's time.)  Family life. (Church activities, school activities, moving into a different summer cabin.) Spring cleaning. (Yeah, filled a dumpster from the attic).  Buying another funeral home.  (Renovations and yard work to come there.)

But, really, am I that busy or do I just BELIEVE I am?

Let's look at the data.
1. I've noticed my thinking and, therefore, my writing has become quite clipped.  I think in small chunks.  My writing is full of fragments and phrases that I pass off for sentences.  Usually I think in complex sentences.  My thoughts are littered with semicolons.  Not lately.
2. Rarely do I pass up an opportunity to dive into a philosophical discussion.  The other day, a few colleagues were debating whether or not believing something makes it true.  I didn't say a word.  Not a word.  ?????  I didn't have any urge to add to the conversation.  That has never happened to me before.
3. I have no guilt about my lack of training over the past several weeks.  I know that I will be better for training in a few weeks when my semester is over and I can focus on setting some goals for myself.  Right now, I have no training goals or physique goals past "Don't gain weight."  I'm confident in my ability to set and meet goals following Gym Movement protocols.  I have proven to myself that I can. 
4. I've been sleeping very soundly and waking before my alarm.  Now there's a phenomenon I haven't experienced since summer.

So what's the verdict?  Am I busy?  Am I too busy? 

It doesn't matter what I THINK.  It only matters what I DO. 

Shift Happens

I've had a few shifts in the past few weeks.  Some changes, albeit small ones, have occurred.  In retrospect, the small changes have allowed me to change trajectory, which has led to a break from routine thinking and actions.

This caused some distress at the time.  For example, throughout March and early April, I was traveling a lot and performing in a local theater production.  All of this had impeded my ability to train consistently.  When the chaos of traveling and performing slowed, I injured my wrist.

Add to that a crazy number of papers to grade, assessments to develop, and a few projects to orchestrate at work, and I have found myself experiencing overload without my usual training there to work out my stress.

All of this has provided me the opportunity to take actions based on the data and to see the results of those actions.  I've seen myself stay calm even though I couldn't train.  I've even decided not to train, even though I've had the time, without feeling guilt.  That is a new one for me.

I've watched first-hand as the world did not come crumbling down because I didn't move over 100,000 lbs. in a week.  I'm really quite shocked at my serenity about it all.

I'm learning more about myself that allows me to take some risks, try some new paths.  As a result, I find my thought processes are shifting.

My thinking can consume me.  I get so wrapped up in my internal workings that I often tune out the external stimuli right in front of me.  Every time I look externally to guide my decisions and get out of the spiraling inward focus, I do better.

Every time I do better, I become better at making changes that are positive.  I can't wait until the newest Gym Movement course Bio Psychology.  Yeah, I'm going to totally eat all of that up.

And come back for seconds and thirds.  Can't wait to see what Frankie Faires is cooking up in Movement Kitchen!

What! No Swings?

Today was the first day in a long time swings did not test well.  Bummer!  I was hoping for a large poundage moved today.  Body weight drills were all the rage with my ROM today. 

Circuit - 4 Rounds - 22 min. 30 secs 

Overhead Lunges - 12 kg 
Left - 32 reps
Right - 32 reps

Jumping Squats  

60 reps

1 Leg TRX Pushups 

40 reps

1 Leg TRX Squats 

Left - 32 reps
Right - 32 reps

1 Arm Inverted TRX Rows
Left - 40 reps
Right - 40 reps

Tomorrow there will be no training.  I'll shoot for Thursday again.  Perhaps I'll get to swing big then!

Sunday Fun Day

My bootcamp gang and I got together again for another fun training session on Sunday.  Two of the guys in the group are in a local weight loss competition.  They are looking so good!  So far, they are in second place for weight loss and third for activity minutes. 

We did a deck of cards workout using four movements that tested well.  Eights were wild cards, as were jokers.  When a wild card comes up, we do an animal or primal movement.

Diamonds - Swings - 170 lbs. 
87 reps = 14,790 lbs.

Hearts - Pushups 
87 reps = 6525 lbs. 

Clubs - Rows - 16 kg 
87 reps each arm = 6090 lbs.

Spades - Burpees  

87 reps = 6525 lbs.

Wild Cards - Animals / Primals  

40 yards of bear crawl, crabwalk, bunny hops, lizard crawls
30 seconds of planks, mountain climbers, pike jump to jump up, falls
175 reps of slalom jumps

Obviously, we put the wild cards back in the deck and did them more than once.  This deck took us 45 minutes to complete.  I moved nearly 34,000 lbs. with the regular drills.  Add the animals and primals and I'm over 40,000 lbs.

That 45 minutes made my whole week.  I needed that workout to feel like myself again.  Thanks to the gang!

On With the Show - This Is It

Overture. Light the lights.  This is it.  We'll hit the heights.

Opening night of the play.  Let the fun begin! I got in a quick training session after work, so now I am ready. 

Circuit - 12 Rounds - 25 minutes

I alternated Swings with other drills.  I'd do 15 swings followed by a set of another drill.  Here's the final tally.

Swings - 170 lbs. 
180 reps = 30,600 lbs. 

1 Arm Rows - 20 kg (44 lbs.) 
Left - 18 reps, Right - 18 reps = 1584 lbs. 

Reverse Lunge to High Kick

Left - 30 reps, Right - 30 reps 

1 Leg Pushups 
36 reps

Windmills - 16 kg (35 lbs.)
Left - 24 reps, Right - 24 reps = 1680 lbs.

Biofeedback Rocks My World

On Friday, I went to the gym after work. I was dog tired after running all week long. I really thought that once I got changed and started testing movements, I would perk up. Boy was I wrong! I tested a dozen different movements only to find they each tested worse than baseline. I packed up and went home. I didn't give it another thought. That's the beauty of biofeedback. I don't need to worry. All I need to do is gather the data and act appropriately.

Today I found out how appropriate that action was yesterday. I went back to the gym after a good night's sleep and a lazy morning. I put together a circuit of heavy swings and bodyweight drills that got me going. I rocked my own world today!

Circuit - 5 Rounds - 26 minutes

1. Swings - 150 lbs.

225 reps = 33,750 lbs.

-I did 15 swings between each of the bodyweight drills.

2. Squat Jumps

75 reps (15 per round)

3. Rotating One Leg Pushups

40 reps (8 per round)

4. Side Burpees

50 reps (10 per round)

This was fun! It confirmed that if my body isn't ready, there is no sense pushing myself. If I had forced myself to train yesterday, I probably wouldn't have had such a good session today. I would wreck myself.

Now I'm in my favorite state again - the state of being present!

Good Day Monday

I had a fabulous afternoon today. Who'd a thunk it? It was Monday, and it was my first day back to work after my college's spring break. The day couldn't have gone better. Plus, it felt like a bonus to get two days of training in a row. I wish every Monday could be this good.

Circuit - 5 Rounds - 23 min. 30 secs

1. Waiter Plate Press - 25 lbs.
Left - 30 reps, Right - 35 reps
- I had a scissors stance, back arched. During some reps I put in a twist. I'm working toward pressing in a neutral position, but for now, my body prefers the altered positioning.

2. Sumo DL - 270 lbs.
48 reps total

3. 1/2 Pistol to Pike Press
Left - 30 reps, Right - 30 reps
-This was a density and movement PR for me. It was a movement PR because my balance and speed were so much better.

My state was definitely better today than it has been in awhile. I felt like a better me. Anything seems possible today. I'm so glad I got to capitalize on optimal training time. The weeks ahead are very busy for me, so getting in meaningful training is crucial. I cherish the time well spent.

Quick DL Session

I picked up some heavy weights and put them down on Tuesday. Sumo DL test well, so I had to do it.

270 lbs.
9 minutes
80 reps
21,600 lbs.

Density PR - I did sets of 8 reps. Last DL session, I did 270 lbs. for sets of 5.

One Drill, Two PRs

I showed up ready to move this afternoon. I tested and tested and tested. Sumo deadlift was the only movement that tested well. Bummer. I was hoping for a big training day.

Even though I didn't have the opportunity to do more movements, I did set two PRs today with the Sumo DL.

Sumo DL - 260 lbs. - 8 minutes
80 reps = 20,800 lbs. = 2600 lbs./min.
Intensity and Density PR

(Now that I think about it, it was probably a volume PR as well. I won't be greedy.)

Tomorrow is another day. I will show up and see what happens.