Look at Me!

This past weekend I finally did something I've been wanting to do for years - parasailing. My friend Tim wanted to do it as well. Beings neither of our spouses was up for the height, Tim and I flew together. Jerry and Tim's wife Angie rode in the boat and took pictures.

The experience was not at all like I expected. I expected a big whoosh and then soaring quickly to great heights. Actually, it was quiet and slow and peaceful. I could have stayed up there for hours.

What made the experience more special was that many of our friends from our condo unit went out on boats to watch. There were four boatloads of people in all. Pat and Susan took all the kids (6 of them) on our boat so they could witness the high-flying adventure. You can see our boat in the picture above. Tim and I just floated over top of them and could yell down to the kids. Good times.

Back to work today and back to training. Both felt great. Here's how my training went:

TGU to Squat and Push Press (2 times at the top of each getup)
15 L, R alternating arms

Last week I only made it to 11 each side because of my foot. This week I made all 15 with very little pain. Brad told me to just go slow, which I did. I think it took me about one minute per rep, so the entire getup session took about 30 minutes. After that it was time for snatches.

Snatch - 35 lb. KB - 8 L, R
Snatch 26 lb. KB - 12 L, R

No rest between weight changes, one minute rest between rounds, 4 rounds.

I feel more focused and mentally ready for the challenge of making myself stronger and healthier. I guess a little coasting can prepare a person for the next hill.

Left to My Own Devices

Brad's training for today looked like this:

Burpee to Clean - 16 kg - 7 L, R
Swings - 20 kg - 15
Clean & Press - 12 kg - 8 L, R
Walking Lunges - 10 L, R
Hindu Pushups - 8

Since I had no specifics on rounds or rest, I did what felt right.

I did four rounds of the drills. I rested 10 seconds between drills and 1 minute between rounds. That felt good to my body. I am working on listening to my body. This week has been hectic, so I need to be still and let my body tell me what it needs.

I'm still having foot issues. Now that I'm back to work, I have to wear shoes. They are giving me a lot of pain in my bunion. Just the pressure from shoes on the bunion makes them hurt. I can't wear my vibrams or flip flops to work, for crying out loud. I am at a loss. Maybe the all-black vibrams would work. People will just think they are ballet flats. Hmmmmmmmmm

Training today consisted of four mini circuits. This was fun and appealed to my love of changing it up. I would go from drill one to drill two without a pause. I rested about a minute between rounds.

Circuit #1
Box Jumps - 10
High Pulls w/ 16 kg - 10 L, R
4 rounds

Circuit #2
Clean & Push Press w/16 kg - 6 L, R alternating arms
Tricep Dips - 10
4 rounds

Circuit #3
Step Ups onto box w/ 2 12 kgs - 8 L, R
Squats - w/ 16 kg
4 rounds

Circuit #4
Rows w/16 kg - 8 L, R
Pushups - 6
4 rounds

Apparently the greasing the groove I did this summer helped with pushups. I was able to do 6 strict military after rowing my butt off. Yeah me! The squats with a measly 35 lbs did not go well. I can't figure out why I suck at squats. I always have.

Today was the first day of my fall semester. I teach 5 classes on Monday, Wednesday, Friday and have no classes on Tuesday or Thursday. Oh, and my first class is at 7 a.m. Lovely!

The kids had their first day of school as well. Here's some pics from this morning. Gotta love the first day of school pictures!!

Better Days Are Coming

I know they are. My training was disappointing. It has been months since I did TGUs, so I am not surprised by the outcome - feeling just plain pooped.

TGU w/ 2 Squats to Push Press
12 kg bell
5 x 3 L,R

I did 11 each side. (I was supposed to do 15 each side.) I didn't realize that my bunion still isn't healed from my little accident. Pushing up to stand sent a jolt up my foot. YeeOuch! I also felt weak and awkward, probably since I haven't done them for awhile. I also did some snatches.

Snatch w/ 16 kg - 8 L,R
Snatch w/ 12 kg - 12 L,R
4 rounds

I did the sets nonstop: 8 L, 8 R, 12 L, 12 R. Then I rested. Those actually felt pretty good. It was awesome to smoke my lungs. I'm definitely ready to head to bed tonight! Too bad I can't for four hours.

I just made up my batch of "cabbage salad" for the week. This time I used olive oil, vinegar, lime, onion, pepper, and honey for my dressing. I have to get back on track with my nutrition. That's my main focus this week. My head is making some adjustments, but my stomach doesn't like the sound of it! I will keep the following quote by RKC Franz Snideman in sight this week:

"Nothing tastes as good as being thin feels!"

Shifting

I'm ready to shift out of neutral. All summer I've been coasting.

1. Coasting on a lot of my training - skipping days, skipping drills

2. Coasting on my nutrition - eating a good breakfast (Advocare shake), an excellent lunch (veggies and eggs), and an acceptable dinner (buffalo, grass-fed beef, salmon, chicken on the grill + a veggie or two) but then having ice cream or chocolate or a whiskey and water. I haven't lost any weight, but I haven't gained any either. Neutral.

3. Coasting on promoting myself as an RKC - I've just been too consumed with other roles I play to add one more (trainer) to the list.

Maybe "coasting" is not the most accurate term to describe my behaviors. Perhaps "resting" or "transitioning" are better terms. Perhaps I shouldn't spin everything in my life to the negative. I am who I am. Sometimes I need to back off, ponder, rejuvenate, then rejoin. Shift.

Monday marks my official shifting of gears. Back to work. New training regimen. Focused nutrition. Determination.

Vroom! Vroom!

Variations on a Theme

Coleslaw - or as Tracy calls it "Cabbage Salad"

This week's batch of coleslaw is a bit different. I used broccoli, carrots, cabbage, green onion, and for a twist, Chinese pea pods and fresh pineapple. For dressing, I used about 1/2 cup of organic poppyseed dressing, soy sauce, sesame oil, and the pineapple juice. That's not much dressing for a ginormous bowl of slaw. All I need is some chicken to mix in and Voila! Yummy lunch for the entire week.

This morning I did my 18 minutes of Clean & Press EDT w/ the 12 kg. I did 100 reps on each arm. That's the same as last week. I think I've maxed out on the C & P. Onto the next EDT drill! I still need to do 18 minute EDT of double swings with double squats (2 12 kg bells). That will be loads of fun!!

Thursday, Friday

Thursday I did my EDT clean and presses that were left over from Wednesday and I did my zippy circuit for Friday since my Friday is - surprise, surprise - busy with no time for training.

So for the Clean & Press EDT, I did 18 minutes. I am extremely happy with my results, especially since I took a back off week last week. Two weeks ago I did 95 C & P on each arm. This week...............




100 each arm

Oh yeah, baby! In fact, the last five minutes I went nonstop. I just kept changing arms every three reps. It felt great to be able to do that many presses nonstop.

Unfortunately, I have an injury to report. It didn't even happen while training. It happened while bounding up the stairs. My sandal caught the step stopping me from moving upward. As a result, my big toe on the right foot slid ahead and jammed against the step. I don't think it's broken; however, it kept me awake all night and it's swollen. Actually what hurts is my bunion. THE VERY JOINT I HAVE BEEN WORKING SO DILIGENTLY TO ELIMINATE PAIN FROM!!!!!!

From the moment I jammed it, I have been doing my Z drills. I even did my training yesterday with the injury. The pain is better today, so I'm hopeful that by day's end I will be pain free.

Okay, I've got to go get packed for the lake. I'm also playing in a golf tournament Saturday called the Win, Place, and Show. There are 10 teams - man/woman - who all tee off on hole one and alternate shots between man/woman. Whichever team has the highest score on the hole is eliminated. That continues until there is one team left after hole nine. People can buy tickets on who they think will win it, who will place, and who will show, just like horse racing. It's a lot of fun (unless you're playing, like I am; then it's nerve-wracking having 100 people watching you play golf). And, it raises money for the golf course since the course keeps a percentage of the proceeds.

Wish me luck!!!!

Wednesday, Wednesday

Another busy day at chez Amy. First thing this morning I put in a round of EDT:

15 minutes of
Double Swings - 26 lb. bells
Double Suitcase Squats - 26 lb. bells

I did 200 double swings and 85 squats.

Holding the bells like suitcases allowed me a much better ROM and allowed me to go deeper into my squat than when I hold them in the rack position. Two weeks ago I did the squats in rack position and only got in 75 in 18 minutes. After my back off week last week, I felt I needed to be kind to my back this week. I'll see how next week goes.


I still need to get in my 18 minute EDT of Clean and Press with the 26 lb. bell, but I'll have to do it tomorrow. Today was too jam packed. After my training, I had to register the kids for school. Then, some friends of ours from the lake - Tim and Angie - stopped in for a visit with their kids. Here's a picture.

After that, I had to trek over to the middle school to give Senator Tom Harkin, Iowa, a tour of the upgrades we made to that building thanks to the half million dollar Harkin Grant our school district received. He was genuinely interested and interesting.

By then, it was supper time. The kids were running around in their swimsuits, so I had to take some pics. Check out Lauren's hair. If you look at Monday's post, you'll see her hair was pretty long. Well, yesterday, she decided it was time to go short. I almost cried when the first 8 inch snip took place. Now I'm glad she did it. It is adorable on her.

It's hard to believe in two weeks I'll be back in the classroom. That also means back to hardcore training. I have not been focused this summer. I guess it's to be expected with all the activity going on at home!

Monday, Monday

What can I say about Monday? The day did not go at all like I planned. But that's okay. My day was productive and I feel ready to call it a night.

I didn't even do my planned training. I feel lucky that I was able to train at all since I was looking for every excuse NOT to. I almost convinced myself that I should take more time off from training. Then I kicked myself in the rear end, drove to the gym, put on my new tunes (Sugarland's "Love on the Inside") and got down (literally).

Instead of the planned 20 minute snatch EDT, I did my fun circuit of mountain climbers, walking lunges, curls, tricep extensions, bear crawls, and crab walks. Before the circuit, I tried my hand at pressing the 16 kg (35 lb) bell. No problem on the right. That puppy went right up. The left needed a little push press, but I did a very slow negative. I did 10 each side. Oh, yeah baby! I was pumped after that.

In my previous post I said I was hoping to go waterskiing this weekend. Well, that didn't happen. Why? The bleepin wind! Who can ski with three foot swells? Seriously! The boat didn't even get out of the lift. Conner had a good time on his boogey board though!

Lauren was a beach bunny as usual. Check out the attitude with the shades. I'm really going to have trouble with her when she gets older.

Yes, she really is as skinny as she looks. She's worn the same swimsuits for three summers. Get a fat cell kid! To top it off, she LOVES vegetables. What kind of mutant child is this?? At least she'll stay thin if she keeps eating the veggies as she grows.

Let the Weekend Begin!

I'm off to a golf tournament and then to the lake. It is hot, hot, hot. Iowa finally got summer! I'll be in the lake for sure. I'll probably even waterski for the first time this year. Maybe I'll get Jerry to go on the tube so I can tip him. I do that every summer. It brings me such joy to torture my husband!





I've really enjoyed my week without training. My brain needed a break so I could regroup. Next week I'll be burning up the iron. It's gonna be fun!

Back Off

Here it is Wednesday and I haven't touch a kettlebell. I don't think I will today either. I need a back off week to let my body and mind recoup.

I have a full week of golf - Monday I did an hour's work on the driving range; Tuesday I had my league tournament, in which I placed second in my flight; Wednesday, today, I need to get in a round with my partner for a fundraiser for our golf course; and Friday I'm playing in a tournament with the hubby and a couple employees for a city's development corporation fundraiser. Whew! That's a lot of golf for me.

It has been nice to focus on something different for a short time. I think it'll make me start off next week fresh and ready to swing some iron.

In the meantime, I will be practicing my Z health and continuing my my quest to triumph over my nutrition. (Too much temptation with ice cream and Templeton Rye. Gotta clean house!) I made a trip to the natural food market yesterday and bought a load of good stuff. A few weeks ago I bought a pineapple corer. That thing is amazing! A pineapple lasts about one day in the house now! Sweet corn is in season as well as green beans. My raspberry patch is gearing up for a great crop mid to late August. There are so many yummy fresh foods available to me now. There is absolutely no reason to eat anything processed, such as the Quaker Oatmeal Squares cereal that has me under its spell right now. Step away from the box, Amy!!

Good Stuff

What follows are my musings on some of the good stuff I've experienced recently.

1. 20 minute snatch EDT
This was a daunting challenge for sure. Snatch for 20 minutes. See how many I can get done with the 16 kg (35 lbs). I got 220 snatches, 110 each arm. That's some good stuff. The flip side was the humidity which led to................. you know it.......................



tore callouses. I went through the entire RKC weekend without tearing up my hands as much as this one 20 minute session did. I'm not complaining. I'm actually proud of my wounds. I feel broken in now!


2. Z Health drills for my feet
My big toes are getting much more mobile. I still can't move them independently in a circle, but I'm working on it. I can tell that my gait is different because I am very conscientious about my heel strike, transfer of weight, and the push off. I've decided to be brave and post a picture of my feet. I'm warning you, though; they are not pretty, especially the bunions.


They actually look better in addition to working better since I've been practicing my Z drills.


3. Listening to and trusting my body
My body was telling me I had to adjust my schedule. I have too many things on my plate to do any of them well. I decided last week to cut out the GTG and focus on my training. That helped immensely. This week I'm only training three days. Good thing since I have lots of golf to play!


4. Reading blogs
I have been following some of my blog friends closely. I can't tell you how much I enjoy connecting with everyone. I feel privileged to get a glimpse into all of your lives.

Joe Walker has started a new blog: http://www.internalfocus.blogspot.com/. I will get that on my link list soon! Tracy is in tomato heaven. Christine is finding time to swing her KB despite her father's cancer and all of the duties and roles she has to fill in her family. Doc Cheng is feeling allegiance to Batman. Kate is getting back from tri-camp and is prepping for Ironman Louisville. Craig, Kate's husband is missing his wife. Chris Wells is raising two champion weight lifters. Those boys inspire me! I could go on and on. Just know that I am lurking on all of your blogs and enjoying every minute of it!


5. Childhood milestones
Lauren lost her first tooth. She'll be seven in a month, so she was getting stressed that it hadn't happened. Now she feels like a big girl.

So this is some of the good stuff. I'm thankful for all of it and more. Just taking a minute to think about the good in my life has made my Monday start off on a positive note. I'm going to try to keep my focus on the good each day this week.

Zippedy Do Da

I had a zippy workout today. I got in; I got out; I got a good session. There were three mini-circuits that I zip through:

Squat Jumps x20 yards
Backwards Bear Crawl x20 yards

30 seconds between rounds – 4 rounds

2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between rounds – 4 rounds

Renegade Rows x6 per arm
Crab Walk x20 yards
30 seconds between rounds– 4 rounds

I don't rest between exercises, and I rest a mzximum of 30 seconds between rounds. This is a fun workout because I'm jumping around like a kid and I don't have to think about every move, except the renegade rows.

So, I have a confession: I have done NO GTG this week. I've felt completely overwhelmed and have struggled to even get in all of my training each week. Something had to give, so I decided to forego the GTG. My brain just isn't positioned for pistols, pullups, and pushups. Brad - I need some advice here on whether or not to take a break on these.

Change in topic------------

The weather has not cooperated with me the last two days so I have not been able to get in a Harley ride. Insert sad face. Last week I got a ride in with my friend Dave. He snapped a picture of my bike after the ride. Here it is. Notice the crash bars and riding pegs - those were my birthday present this year!

If you're not up on Harley-Davidsons, this is a Softail Deluxe. It has an 88 cubic inch (1450 cc) engine. It came equipped with a stacked exhaust (two pipes on one side), but I split the exhaust so there is a pipe on each side and put on Screamin Eagle pipes for a nice rumble. Doing that made my bike pretty unique. I LOVE LOVE LOVE my bike. There isn't a different one I'd rather have. I'm planning on going to Sturgis again this year, but I'll have to see if it works out.

Tuesday's Training

Clean and Push Press - 16 kg - 10x3 l,r
30 seconds between sets

Circuit:
Mountain Climbers x25 per leg
Walking lateral lunges x15 yards per leg
Bicep Curls - 20 lb. dumbbells x6 per arm
Tricep Extensions over head - 25 lb. dumbbell x 10
Bear Crawls x20 yards
Crab Walk x20 yards

4 rounds of this circuit. No rest between drills. 30 seconds rest between rounds

This is the same circuit I've been doing for several weeks. I try to rest less, push myself more each week.

On the C & PP, I'm noticing that I need less of a push to complete the press. Maybe next week Brad will have me do some straight presses with the 16 kg to see how that goes?????

Monday's Training

When I opened up my training schedule from Brad yesterday, I was apprehensive. He increased my time on the EDT. Yikes!!! After reconsidering today, I decided this was a good thing. It would increase my conditioning and my strength. I need to push myself on some of the basics so that I have a good foundation for the more advanced drills such as pistols and pullups. I'll never be able to do those if I don't have the strength or if I'm not at my ideal bodyweight. Time to revisit my goals!!

So, with my attitude adjustment, away I went:

EDT Zone 1 - 18 minutes
1. Double Swings - 12 kgs
2. Double Squats - 12 kgs

If you read last week's posts, you know that I've been struggling with squats. I haven't even been doing many with the double 12 kgs bells. I've mainly been doing bodyweight squats on this EDT round. Today, I am happy to report, ALL of my squats were double 12 kgs. ALL OF THEM!! How many did I do?

74 Double Squats
270 Double Swings

Okay, so 74 in 18 minutes isn't great, but it's a start for me. And, I did 74 while doing 270 double swings (in sets of 10). I'd do 10 swings, 3 squats, 10 swings, 3 squats, take a break. Start over. 18 minutes.

EDT Zone 2 - 18 minutes
1. Clean & Press Left - 12 kg (26 lbs.)
2. Clean & Press Right - 12 kg

Last week I believe I did 71 each arm in 15 minutes. This week in 18 minutes I did

95 each arm - 190 total

I'm pretty happy with that. That's slightly more than 10 per minute. I would do sets of 4 each arm, 3 each arm, 3 each arm, rest, start over. Toward the end I did sets of 2 each arm. My goal was to rest as little as possible. We'll see where I go next week with these numbers.

Just Some Pics

Conner with Penny, sporting his new glasses.

Lauren jumping off the dock.

Kayla, Lauren, Kandi having a great time swimming.

Penny sitting still for 2 seconds.

So there was my weekend in photos. Only one month of my summer break. Where has the time gone????

Thursday's EDT

EDT Zone 1:
Double Swings - 12 kgs
Squats

I did 200 swings and 100 squats in 15 minutes. Last week I did 110 swings and 108 squats. How did I increase my numbers? I did sets of 10 double swings and 5 squats. I had thought I had to do the same number of each drill, but Brad straightened me out on that.

I'm experiencing technical difficulties with the squats. I am supposed to perform the squats with double 12 kg KBs; however, after 3 sets, I had to switch to bodyweight squats. Looking back, that was a bad decision. I should have picked up one, lighter KB (16 kg perhaps) and continued squatting with less weight. Or, I could have lowered the number of reps per set.

These squats have been plaguing me for weeks. I can perform bodyweight ATG squats easily, but when I add any weight, I lose tension in the bottom of the squat. My entire pelvis area feels almost numb. I'm not transferring tension properly. I need to get this figured out.

EDT Zone 2:
Clean & Press Left - 12 kg
Clean & Press Right - 12 kg

I did 71 left and 71 right (142 total) in 15 minutes this week, up from 70/70 (140 total) last week. I had to really push to get 142. Feeling a bit fatigued.

I've really been working my Z for my feet and I'm seeing and feeling good results. I'm walking differently, which gave me sore leg muscles for a few days. That has subsided, though. I'm also adjusting to my new eyesight. Everything has healed well and I am sooooooo very pleased with the result. I never thought I would ever be able to see as well as I do. It's truly amazing!

Back to Snatching - Finally!!!

It's been 3 weeks since I've snatched a kettlebell. WTH? Brad had me swinging only to build up my EDT. This week I get to snatch one day. Today was the day. Here's how it went:

EDT - 15 minutes
1. Snatch left - 16 kg (35 lbs)
2. Snatch right - 16 kg

I did sets of 10 each arm and ended up with a measly 180 snatches (90 each arm). I think I did 130 in the first 10 minutes and then needed more time to recoup between the last sets.

I really hope those numbers improve next week! I have nowhere to go but up! Does anyone know how many I would need to do for the 10 minute SSST?

After the EDT, I did my GTG for pistols and pushups. I felt weak on the pushups. I was supposed to do another round of EDT consisting of double bent rows and burpees, but I was shot from the snatches and GTG. Plus, I had to shoot a round of golf. I hate it when I don't finish my training!!

After golfing, I did take the dog for a walk. I ended up running for about 10 minutes to make up for the missed EDT. I hadn't run in about 7 months. It felt pretty good. Not good enough to start doing it regularly though, LOL!!! My feet aren't ready for that. They are getting better every week. That reminds me; I need to do my Z drills yet. Oooops!

Hey, check out Brad Nelson's latest blog. He gives the "Duct Tape" speech. You know, the one that got me off my bad-eating ass and on the healthy eating highway. Good stuff there, especially if you need a kick in the pants.

Thursday and Friday's Training

I did Thursday and Friday's training on Wednesday and Thursday since I will be gone on Friday. Yep, I finally planned ahead!

Here's what I did Wednesday:
Squat Jumps x20 yards
Backwards Bear Crawl x20 yards
30 seconds between rounds – 4 rounds

2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between rounds – 4 rounds

Renegade Rows x 6 per arm
Crab Walk x20 yards
30 seconds between rounds– 4 rounds

I do not rest between exercises in these mini-circuits, just the 30 seconds between rounds. I love this workout!!

Here's what I did Thursday:
EDT - 15 minutes
1. Double Swings w/ 12 kgs
2. Squats
Do as many as I can in 15 minutes. Try to beat my numbers from last week.

I did 110 double swings and 108 squats this week. Up 5 each from last week. The squats are killing me. I could do more of the swings, but I know I have to try to match the squat numbers.

EDT - 15 minutes
1. Clean & Press Left - 12 kg
2. Clean & Press Right - 12 kg
Do as many as I can in 15 minutes.

I did 70 on each side, up from 60 each side last week. I am absolutely amazed at how quickly my pressing strength is developing. I finally found the right groove AND Brad taught me how to use relaxation and tension properly. Now that 12 kg just flies up. 140 in 15 minutes. Not bad if I do say so myself!

I am super duper happy because I got to go for a good Harley ride today. The weather was perfect! We have been fortunate in NW Iowa to have such nice weather in July. June was unusually cold, but July has been beautiful.

Training Log - Monday & Tuesday

I'm still working on the EDT (Escalating Density Training). I'm about at the top of my reps for the 15 minutes. I did switch up the order of my training days in hopes that I will get to do all my training. So far, so good!

Monday:
Clean & Push Press - 16 kg - 10 x 3 L,R
Definitely getting easier! I will be pressing that puppy soon.

Circuit 4 times through of
Mountain Climbers - 25 per leg
Walking Lunges - 15 yds per leg
Bicep Curls - 6 per arm w/ 20 lb. dumbbell
Overhead Tricep Extensions - 10 w/ 25 lb. dumbbell
Bear Crawls - 20 yds
Crab Walk - 20 yds
I did not rest between drills. I took a short break (30 seconds) between rounds.

Tuesday:
EDT - 15 minutes
Swing Left - 16 kg
Swing Right - 16 kg

I completed 460 swings total - 230/arm. The first time I did this EDT a few weeks ago, I counted 500 reps. I'm thinking I miscounted because last week I did 400 and this week 460 and I went almost nonstop for the entire 15 minutes. I did two sets of 100, a set of 120, and then finished with a set of 240. I felt in a zone for that last 5 minutes, so I just kept swinging until the timer went off.

I've also been working my new GTG on pistols, pushups, and pullups. The pistols have a LONG way to go, but I'm making steady progess. Pushups are really good. I think I could now do 10 strict military pushups. Yay me!

I posted last week about my feet and the work I'm doing to rehab them. I am happy to report that my big toe joints are loosening up. There is definitely more mobility and less pain when I do my slow, Z walk. I can move my big toes independently now; whereas just a week ago I had to manually move them. Amazing stuff!

Okay, back to work! I have a list to get through today!

Happy Birthday to Me!!!

I know, I know. It's been awhile since I posted and I know that I didn't post my training last week. I'll get after it this week.

I had a busy 4th of July and holiday weekend. All weekend my thoughts were with my friend Kate who was racing a 70.3 Ironman in Lake Stevens, Washington. She was looking to secure a spot in the World Championship race. She did it, no prob Bob! She finished 5th in her age group. AND she had a great run, the element that she has been working so hard to improve. So congrats Kate Monster!

With my birthday coming up, I was a little more philosophical in my thoughts instead of straight-forward. I've been thinking about how much my life has changed in a decade. 10 years ago, my first child Conner was a baby. I was just starting a new teaching job at the college where I now work, and I was in bad, bad physical shape. I don't have any digital pictures of me from then, but I do have pictures of me from five years ago, three, two, and one. Here's a few of those:

March 2003 - Las Vegas

August 2005 - On my brand new Harley

August 2006 - Pictured with Arlen Ness in Sturgis

January 2007 - Just started with Brad Nelson

June 2008 - Snatching the 20 kg

Since January 2007, I have lost 25 pounds and 10% bodyfat. I want to lose 10 more pounds and 4-5% more bodyfat. I almost can't believe that I've come as far as I have. I never thought I would lose 25 pounds. I've never been able to lose more than 5 or 10 pounds before. I don't think I was ready before. You have to be ready mentally for it to work.

I've learned that I need to take responsibility for my well-being. I need to put my energy into what makes me feel better. I've built a network of resources that I trust. That all started the day I made contact with Brad Nelson. He took me seriously and seriously kicked my butt when I needed it. He never sugar coats or lets me off easy. He holds me to task, which is critical because there are times I can't hold myself to task and need that outsider to do it. I know I would not be where I am on this journey without Brad.

People do come into your life for a reason. Brad came into my life to push me and support me in a way no one else could. Brad also doesn't take this responsibility lightly. His wife-to-be Jordan has to be very understanding to watch Brad connect with his clients like me. It's pretty intimate since I tell him things I can't tell others like how much I weigh, what I really eat, and how I'm feeling. I cry in front of him almost every time I get new Z Health. (It's a Z thing!)

It's powerful when someone sees your potential. Brad sees it and took the time to understand who I am so he could help me in the ways I need to be helped. Thank you, Brad, for making me see my potential and for all of your time, energy, and support. I can't wait to see what the next year brings.

Oh, and by the way - I'm 37.

The Work Is Never Done

My quest to grow stronger has me working on my life daily. The main thing I'm working on now is to get my big toe joint mobile and firing properly. Huh?

You see, I have bunions. I think I was born with them. My bunions make my feet so incredibly hideous to look at that I won't even post a picture of them! (Poor Brad; he has had to work with my feet and he has seen up close what grotesque structures they are.) My goal with my feet is to improve my gait by retraining my feet to load and transfer weight properly. Part of that includes getting my big toe joint unlocked and mobile. I walk around in my Vibrams and do a lot of toe raises and waves and other Z Health drills. The right one is pretty mobile, but that left one is stubborn!

Another element I've been working on is my nutrition. I've slipped some being home for the summer, so I'm recommitting to my veggies. To that end, I've been making cole slaw (aka cabbage salad - Tracy LOL!!). I've been using various dressings and doctoring them up, but this week, I made my own FROM SCRATCH!! I didn't even have a recipe. Here's what I ended up putting in. I have no idea on the measurements. I just poured. I'll call it

"Amy's Asian Dressing"
olive oil
sesame seed oil
lime juice
soy sauce
ginger
red pepper flakes
cilantro
onion
honey
Mix in a mini food processor or blender and pour over slaw.

I make my slaw with any and all raw veggies. This week - green and red cabbage, cauliflower, broccoli, carrots. I put the slaw on mixed greens. Some chicken and crunchy noodles would be good too. Ooooo - almonds would be yummy! Okay, now I'm hungry.

My training has been rocking this week. I've done my training in the morning and I feel so much more prepared for the day. That's good because my days are CRAZY!!! I'll get a break when I go back to work! I should have found a nanny again for this summer. Did you know that dirty dishes reproduce when placed next to each other on the counter. It's weird!

I'm very lucky to not have to "work" in the summer, but let me tell you; I'm busier when I'm home. It doesn't help that the kids are home doing kid things, which results in messes everywhere. Add to that the new puppy and a husband who is putting all of his free time into the back yard and I have a heck of a lot of work. I guess if I stop having work, I stop having a life. However, I am going to evaluate what it is most important and what I can let go. I'm also going to take an afternoon and jump on my Harley and just ride. I need a break.

Tree of Life

Tracy asked me why the tree on my blog and the "Branching Out" title. That got me thinking about the "why." It's a lengthy story, so let me try to abbreviate.

I have been enamored with trees all of my life. My grandma had apple trees that I loved to climb. When I moved into her house, I did not know how painful it would be to cut down those apple trees. Now, when one of my trees is beyond healing and needs to go, I cry.

As a girl, I would draw trees endlessly. I used all media to create trees. As my artistic skills developed, I tried my hand at watercolor and loved painting trees the most. I enjoyed the challenge of placing the shadows on the trunk and branches; they made the trees strong, solid, enduring looking. Then I would place the many layers of leaves on my watercolor trees. It was easy to lose myself for an hour just painting a tree.

I think what I captures my interest most about trees are the trunk and main branches. They give the shape, the structure, the support. Trees also grow stronger from wounds and time. Also, if a tree has been shaped and trimmed properly when it is young, it will grow into a mighty force. Sometimes, even if a tree has not been trimmed properly when young, it can still grow into a mighty force. It may not have the lovely lines, but it is still beautiful.

So that's why the tree images. When I think of what best represents who I am, I think of a tree. I will continue to grow stronger, branch out, try new things, push myself, face hardship, learn about myself, help others, and make the world a little better.

Thursday Is the New Friday

I wanted to make sure I did Friday's training this week since I didn't get to it last week, so I did Friday's training today (Thursday). Here's what I got to do for fun:

Squat Jumps x20 yards
Backwards Bear Crawl x20 yards
30 seconds between exercises – do 4 rounds

2 hand Swings x15
Mountain Climbers x20 per leg
30 seconds between exercises – do 4 rounds

Renegade Rows x6-8 per arm
Crab Walk x20 yards
30 seconds between exercises – do 4 rounds

Then I did GTG on diamond pushups and pistols. (4x2)

Okay, people - backwards bear crawls do not look pretty. Try it sometime if you want to feel awkward.

I have to give a few shout outs tonight:
1. Christine! Hope you get good news about your dad. You deserve something good. Sounds like you're having a pretty sh%$*&y week.
2. Hi Pam! It was great catching up with you today. It's been too long!!
3. Tracy! Can't wait to meet you in person!
4. Kate Monster! Kick butt in the Iron Girl! Hope you're having a great time!
5. Joe! I think of you everytime I do my pullup negatives. I appreciate your encouragement.
6. Iron Tamer! I'll get back to you on my training time. I promise.
7. Doc Cheng! Where you at? Has life slowed down?
8. Brad! I ordered you your very own kbell from kettlenetics. I know, I know. I shouldn't have, but I couldn't help myself. Try not to bulk up too much from it!

Have a great weekend everyone!

My Body - The Ultimate Training Tool

I had my bodyweight circuit day on Tuesday. I like these workouts because they show you don't need anything but yourself to get a good training session, i.e., one that kicks your butt!

After the bodyweight circuits (6 drills, 4 rounds) I did some Greasing the Groove on pullups, pushups, and pistols. Guess what? They were easier. WTH? GTG works. Each week I get a little stronger and a little more confident.

I caught a glimpse of myself while sitting on the floor in the TKD room where I train. I was doing some Z drills and I turned and saw myself. I was a bit shocked because I didn't recognize myself sitting there. That's because I wasn't hunched over with rounded shoulders. I was sitting tall with my shoulders back, and my midsection looked solid and supported.

Then it hit me. I carry myself differently. I have more body awareness and presence. I no longer want to hide, to retreat by slouching. Had I not seen my reflection, I wouldn't have known how much I've changed. I guess it's time to take a good hard look in the mirror and see who I am becoming.

I Won!!

I finally won something and it's awesome!! This is what - I mean WHO - I won!! David Whitley!!

Okay, I didn't really win HIM, but I won a training session with him. I was lucky enough to get three days' worth of training with him at the April RKC. He was my team leader. Now I'll get some one-on-one phone time because I was one of the first 10 people to buy his new DVD "Full Body Power." http://www.fullbodypower.com/

Now I have to figure out what I want him to give me tips on. Pressing people? I think I'm a long way from doing that!! Hmmmmmm If you had training time with the Iron Tamer what would you ask him??

I just finished up my EDT for today. I improved on last week's numbers considerably. I'm pretty proud of that.

15 minutes - complete as many rounds of five of the following as possible:
Double Swings - 12 kgs
Squats - 20 kg
I completed 20 rounds this week (19 last week). That equals 100 double swings and 100 squats.

15 minutes - complete as many rounds of five of the following as possible:
Clean and Press Left - 12 kg
Clean and Press Right - 12 kg
I completed 12 rounds this week (10 last week). That equals 60 presses on each side = 120 presses total.

I'm feeling pretty good about my progress, especially on the presses. The 12 kg felt a lot lighter than ever before. I'll be pressing that 16 kg before I know it!!

Happy Monday! I don't even have to go to a ball game today. Woo Hoo!!

Another Beautiful Day in Iowa

Okay, I've heard of a lap dog, but a hammock dog!?! Penny decided she likes the hammock. She climbs on and takes a nap. Well, she's becoming part of the family, I guess!

Here's how my EDT went today:

15 minutes of

Swing Left - 5 reps - 16 kg

Swing Right - 5 reps - 16 kg

I completed 250 reps w/ each arm = 500 swings total

15 minutes of

Double Bent Rows - 5 reps - 12 kgs

Burpees - 5

I completed 19 rounds = 95 bent rows and 95 burpees

I couldn't get in my planned GTG on pull-ups, pushups and pistols. Grrrrrrrrrr!!!!

On deck tomorrow: more old-school training. Bear crawls, squat jumps, mountain climbers, crab walks. I'll try to GTG tomorrow.

How can tomorrow be Friday already? Where did the week go? Oh, yeah. I spent it running to ball games for both kids. Every stinkin day including tomorrow. Ball is over the second week of July. Whew!!

Iowa Floods

Luckily, the flooding and severe weather has bypassed the NW corner of Iowa where I live. However central and eastern Iowa have not fared so well. Here is a link to see photos of the widespread flooding in Iowa.

http://iowadot.gov/floods/2008gallery.html

I just sat with my jaw open and watched the slideshow. Unbelievable.

Tougher on Tuesday

My training was definitely kicked up a notch today. I'm wiped! And I still have to golf a round this afternoon for women's league. Here's what I got to do today:

Clean & Push Press - 16 kg - 10 x 3 L, R - 30 secs between sets

Circuit - 4 times through:
Mountain Climbers - 25 each leg
Walking Lunges - 15 yards each leg
Bicep Curls - 8 per arm
Overhead Tricep Extentions - 10
Bear Crawl - 20 yards
Crab Walk - 20 yards

Yes - bicep curls and tricep extentions with dumbbells. I can hardly believe it myself. My only defense is that I'm trying to work on my mommy arms (a combination of unfortunate genetics and nursing babies). Then I did the following Grease the Groove (GTG):

The Three Ps
Pushups
Pullups (palms away)
Pistols

This training session took longer than I'm used to. Good thing I'm fancy free in the summer! Actually, it felt great to challenge myself. I've been feeling a little blah, a little overfed, and a little unmotivated. Now I want to conquer the three Ps and get my arms all toned up. I have renewed oomph.

A little side note: my son thought he needed to start a blog. Here's his address:
http://www.fireconner123456.blogspot.com/. He's so funny. This weekend after we took the picture of the fish his first comment was "Wow, mom. I need that picture for my blog. It's been a long time since I put up my first post." Too cute!

Fish and EDT

Here's a pic of all of the fish we caught Friday.

The last time any of us had gone fishing was with Jerry's dad six years ago. Father, son, grandson and me ventured out on the Missouri River to catch some walleye. I only caught some photos of the boys bonding over bait and tackle. Little did I know those would be the last pictures I would take of my dear, sweet father-in-law. He died the next day on the way back to the river, pulling his boat. He died instantly of a heart attack. I'm sure he was watching us Friday from heaven smiling ear to ear!

Topic Change:
I have started a new training regimine - EDT - aka Escalating Density Training. Here's what I got to do today.

15 minutes - complete as many rounds of five of the following as possible:
Double Swings - 12 kgs
Squats - 20 kg
I completed 19 rounds. That equals 95 double swings and 95 squats.


15 minutes - complete as many rounds of five of the following as possible:
Clean and Press Left - 12 kg
Clean and Press Right - 12 kg
I completed 10 rounds. That equals 100 presses.

This was a nice change of pace to my training. I'll be focusing on swings for two weeks; then I'll focus on snatches; then I'll focus on high pulls.

I'm getting serious about losing the last of the mommy trademarks.

BTW - my copy of David Whitley's newest video "Full Body Power" arrived today. I can't wait to watch that baby!

Thursday and Friday Training

It's been a hectic week again at the Jurrens house. I got a good training session in on Thursday and a partial training session on Friday.

Thursday's Training
Clean and Push Press - 16 kg - 8 x 3 L, R
Clean and Squat - Double 12 kgs - 5 x 5
High Pulls - Double 12 kgs - 5 x 10
Circuit - 4 times through, 20 sec. between drills, 40 secs between rounds:
Burpees - 10
Mountain Climbers - 20 each leg
Pushups - 8
Squats - 15

Friday's Training
VO2 Max Swings - 16 kg - 15:15 - 10 L, 10 R - 20 minutes

Friday the whole family went fishing at Okoboji for Jerry's Father's Day gift. We caught a ton of fish and have had two fish fries. Yummy!! Walleye, bass, and bluegill. I'll post some pictures when I get home. I'm posting this from a picnic table on the beach. Life is good!!

Two Days of Training

Since I completed today's training already, I'll post about Monday and Tuesday's training.

Monday:
TGUs - 12 kg - 10 minutes alternating hands - completed 22
Inverted Rows - 8 x 8
Squats - 8 x 3 L, R w/ 16 kg
Pull-up Negatives - 4 x 2

Tuesday:
Snatch - 20 kg - 8 x 2 L, R
Snatch Circuit - 5 w/ 16kg, 10 w/12 kg Left and then Right, 3 times through
Pistols - 4 x 2 (bodyweight)

The 20 kg snatches were soooooo much easier this week. It never ceases to amaze me how quickly I can make strength gains with KBs. The snatch circuit after the 20 kg snatches was so much fun. That 16 kg and 12 kg felt light as feathers.

Next week Brad is revamping my training. I can't wait to see what's in store next!

I Couldn't Ask for More

My eye surgery went flawlessly. I walked out able to see. This is so amazing to me. Friday morning I woke early and just marveled that I could see without grabbing for my glasses. I have thirty years of habit to undo!

I have been legally blind all my life. I was 20/1000. No kidding. Contacts were not very comfortable, so I rarely wore them once I hit my thirties. But, my life has changed so much in the last three years, that wearing glasses was becoming a real pain in the arse. I ride Harley; I waterski; I golf; I kettlebell. All of these are difficult to do when you are tied to prescription lenses. Plus, I couldn't get good sunglasses because of my high correction.

I am very lucky that the leading lasik doctor in the country is in my backyard - Sioux Falls, SD - about an hour away. Dr. Vance Thompson uses the latest technology and works with the FDA. I felt very comfortable and confident that I was in good hands. I had no pain during or after the surgery. The entire procedure was done with lasers that use technology developed by NASA to track your eye movements. Incredible!

I drove myself to my one-day post-op checkup. I have great distance vision. The closeup vision is slower in coming. It's tough for me to read the newspaper, blogs, or email. It will just take time for my eyes to get everything adjusted. I can't swim for a few more weeks nor can I rub my eyes, which is tough when I've got to put in three different eyedrops that goop up on my eyelashes.

I'm just so thrilled with the entire process and the result. I've already bought two pairs of sunglasses! I also golfed 9 holes this afternoon and cut 9 strokes off my pre-surgery score. This is fun!

Now I get to have a new Z Health evaluation from Brad because all of my perception has changed. I bet my CNS is saying "WTF?!!! Can't compute; can't compute. " I only swang my KBs once since surgery and that was just to show someone the flavor of KBs. I'm anxious for my training schedule from Brad. I wonder what it'll feel like to train without glasses. Hmmmmmmm I'll keep you posted.

Seeing Change

In less than three hours, my life will be permanently altered. I have made another choice that will change my life. I am having lasik eye surgery this morning.

This might not seem like a big deal. After all, everyone is doing it these days. But to me, it is a big deal. I have never been able to see. I have been legally blind all of my life. I don't know what it is like to wake up and see immediately, to dive in the water and not have to worry about losing a contact, to walk in the rain and not have to look around spots, and the list goes on.

In ways I feel like I'll be freed today. Like any change, this one is making me feel a wide range of emotions. I'm excited, scared, unsure, confident, worried, anxious, exhilarated. Because my eyesight is so limited, the thought of losing what I have is unnerving. It is the one factor that has kept me from considering the surgery before now. Plus, my glasses have become part of who I am. I rarely wore contacts unless I was riding motorcycle or waterskiing. I don't wear makeup since my glasses are my "decoration." I'm afraid I'll feel naked without them. However, I'm sure the joy will soon overtake the self-consciousness of looking different.

So here I go! I've boarded the train and can't get off. Say goodbye to thirty years of one way of seeing the world and HELLO to a new one. The next time you "see" me, I'll be a changed woman!!!

20 kg Snatches

I accomplished snatches with the 20 kg again today.

8 x 2 L, R

Then I did the following snatch set three times:

16 kg - 5 Left
12 kg - 10 Left
16 kg - 5 Right
12 kg - 10 Right

I followed that up with

Pistols - 4 x 2 L, R

I found my snatch groove back today! The 20 actually felt better this time around. The only difficulty came from gripping the larger bell with sweaty hands. It's super humid in NW Iowa today.

I did get some shopping done, so I'm ready for veggiefest the rest of the week!! It's a good thing to have lots of veggies in the house, especially since I'm home all day, every day now.

Kickin It in the Kitchen

Lately I've been into making slaw. I've been experimenting with red and regular and with the other elements. This Friday I made a red cabbage slaw with chopped broccoli, carrots, red pepper, and dressing.

For the dressing I took an organic sesame ginger dressing and doctored it up with fresh cilantro, black pepper, and lime juice.

I serve my slaws on top of mixed greens with a side of hard boiled eggs (2 whites, one yolk). I've been very satisfied with that for lunch.

Today is my last day on this slaw. I need to get to the store and stock up again. However, I have enough cilantro to make about 20 batches of slaw. Does anyone need any?

My training has been going well. Nothing earth-shattering to report. Today I will snatch the 20 kg (44 pound) KB again. After that I get to do some snatch rounds varying the 16 and 12 kgs. Quick and effective. Thanks Brad!!

VO2 Max Thursday

Went extremely well. I did a 15:15 of swings, 10 Left, 10 Right for 25 minutes using the 16 kg (35 pound) kettlebell.

After that I did pullup negatives - 4 x 2
Then I did pistols - 4 x 2 Left, Right

This time I did the pistols while standing on a bench so my nonworking leg could go down and out. I want to find a groove to grease and nothing felt comfortable on the floor. I hope these soon become as natural to me as snatches. I remember when I felt I would never get the snatch form down. I just need to give it time.

I've been thinking a lot about how far I've come over the past year. What a year of change I've had. It's been tough getting used to a new me, yet somehow I'm starting to feel comfortable in my skin. Sure, there are a few more things I want to work on for vanity's sake (the saddlebags and the area on my arms above the elbow - still holding that mommy weight!) However, all-in-all, I'd say I've created a lot of positive change in my life.

The sun is finally peeking out. I'm planning on a trek on my Harley this weekend. Finally!!!

It's Not a Video, but Here You Go!

Today I snatched the 20 kg 8 x 2 L, R. I had to do a swing between each snatch to get enough hip snap, but I got er done!!

Here I am getting ready. That's my growl.

Okay, I can do this with my right arm.

Sure enough! I can do it with my left too!!

Celebrating my victory over the 20 kg snatch.

Let's see if my left shoulder is celebrating tomorrow. I had to abort a couple snatches on the left. Yee ouch!!

Twenty Tuesday

It was the day of the 20 kg (44 pound) bell. This is BIG for me!!

Squats - 20 kg - 8 x 3 L, R
Inverted Rows - 8 x 8
Pullup Negatives - 4 x 2
Burpee to Clean - 20 kg - 15 L, R

I keep trying to find my groove on the squats. Today a narrower stance and deep ass to grass depth felt the best. At the cert, a wide stance and shallower depth felt best.

The pullup negatives went better last week when I did them on the rings. I felt I could really create tension. On the the straight bar, I felt awkward because I couldn't stretch out my torso. I also found myself getting arch cramps - yeah, in my feet and my feet weren't even on the ground. Sup wit dat?

Oh, the burpee to clean. I was supposed to use the 16 kg bell and do 20 each arm; however, I felt adventurous and used the 20 kg. Yay me! They were tough and I made a lot of noise, but I got em done.

I was supposed to do 10 minutes of TGUs, but I wasn't feeling the best, so I decided to forego those. Perhaps tomorrow.

Tomorrow I will snatch the 20 kg bell. I am positively giddy about it. I can't wait to see what I've got. Send me strength vibes.

Double the Fun

My double KB drills were actually fun - challenging, but fun.

Clean & Push Press - 16 kg - 10 x 2 L, R
Double Clean to Squat - 12 kgs - 5 x 4
Double High Pulls - 12 kgs - 5 x 10

Circuit:
Burpees - 10
Mountain Climbers - 20 each leg
Pushups - 8
BW Squats - 15

3 Rounds - 20 secs between drills - 40 secs between rounds

Did you see the weight I used on the push presses? Yep! 16 kg. That felt amazing. I'm seeing hope that I will be pressing that puppy regularly soon.

The double high pulls were actually easier to do than the singles. I think that's because I had to ground myself better and really swing it hardstyle. I don't know if I'll ever go back to singles (unless Brad makes me).


Changing subjects.........................


Life with Penny the pup is going well. Here's a couple pictures.


Yes, she's spoiled. Yes, she's cute. Yes, she sleeps through the night. No, she doesn't like being left alone. No, she doesn't like being tied up. No, she doesn't always make it outside. BUT, she's only had a few accidents in the house. She's already figured out the doggie door (without any help from us). She's pretty smart and reminds us a lot of our last boxer Sophie. It's nice having a dog around again. I'll just be glad when she's out of the puppy stage!

Can You Say "Ouch!"

Thursday's training is sticking with me. I could feel it when I woke up. Here's what I did:

Swings - VO2 Max 15:15 - 16 kg 10 L, R for 20 minutes
Lunge 45, Rotate and Press - 12 kg - 5x4 L, R
Pullup Negatives - 3 x 2
Pistols - Bodyweight - 3 x 2 L, R

The VO2 Max swings were great. They get my blood pumping! The lunge, rotate and press is a killer. It's amazing how much more difficult it is to press the 12 kg when your body is twisted. Try it sometime!

The pullup negatives were challenging, but rewarding. I don't have a bar at home, but I do have rings hanging from the floor joist in the basement. (Don't ask.) So I used the rings. I found that using the hardstyle method of generating tension really allowed me to hold myself up for a long period of time, well, long for me. :-)

Pistols, what can I say about those? I don't know if I'm the right bodytype for those things. I felt incredibly awkward and weak. Going down went fine. I have an iron rod I hang onto. Getting back up, not so good. I think I used my upper body to pull me up. Brad - you're going to have to help me out on those bad boys!

Today's training looks challenging. Lots of presses, squats, pushups, burpees, and high pulls. I'm going to have to earn my weekend rest for sure!

Good Training #2

I just finished up my training for the day

OUTSIDE!!

Gorgeous day in NW Iowa. It's about 70 degrees and breezy. My hubby is digging in the dirt. My daughter is playing with the new puppy (Penny). And I'm kickin' in Hardstyle!

TGUs - 12 kg - 10 minutes alt. L,R
Squats - 16 kg - 7 x 5 L,R
Burpee to Clean - 16 kg - 15 L,R

For my cool down I get to play a round of golf tonight. It's the first night of women's league. I haven't even swung a club this spring. Jeez! This ought to be fun. Ha! LOL

Good Training

Monday was a good day training.

Clean & Press - 12kg - 6 sets of 5 L, R
Snatch - 12 kg - VO2 Max, 7 L, R 15:15 for 20 minutes

The clean & press didn't feel quite as strong as I had hoped. I found that looking at the KB ala Kenneth Jay helped a lot. It allowed me to hold more tension in my torso. If I want to press that 16 kg consistently, I'll need that tension!

The VO2 Max is really going well. It feels awesome. I probably need to use the 16 kg for that since I knocked out 20 minutes without too much trouble. I'll see what Brad has to say about that.

On the nutrition side of things, I've made a big batch of red cabbage "slaw" with poppyseed dressing. I've been putting that on a bed of mixed greens for lunch. Add a couple hard boiled eggs and Voila! Yummy!

Back to Life

I've been out of town most of this week. Not a big deal except I didn't bring my computer with me, so I couldn't blog or check blogs. I'm back now AND this is my last day of work for the year (until mid-July when I teach a condensed credit course).

Oh the things I'm looking forward to!

1. Lots and lots of kettlebell mania. The RKC cert kind of drained me. I feel like I'm finally recovered. I think my being sick last weekend was a direct result of being wiped out. My CNS put the brakes on so I couldn't overtrain. It kills me to not be able to train physically when I want to mentally. I am looking forward to pushing myself to reach some goals for myself including
--snatching the 20 kg regularly
--doing a pull up
--pressing the 16 kg regularly

2. Bringing kettlebells to the people. Now that I am an RKC, I'm looking forward to creating some opportunities to introduce kettlebells to the folks in northwest Iowa and southeast South Dakota. I am open to any and all marketing ideas!

3. Soaking up the sun at the lake, at the pool, and on my motorcycle. I'm looking forward to some down time devoted to my kids. I'm not going to have a nanny this summer, so I can focus on home. I can also slow down and breathe and enjoy all of my blessings.

4. Discovering new foods and recipes. With my down time I want to find new healthy food options and develop easy recipes for when I am back at work and life is crazy. I will now have the time to go to the farmer's markets and to experiment. I am open to any and all suggestions regarding favorite foods and cooking methods.

So there are just a few things I have planned for the summer. How lucky am I to be able to have three months off every year to get caught up with life? Incredibly lucky, I'd say!

Hey Kate Monster!!

My friend Kate is a triathlete. She's in Florida preparing for the Disney 70.3 on Sunday. She's definitely been on my mind. I know this because last night, I dreamt that I did a 70.3 race!! OMG! It was so realistic. I have no idea where I got the bike, but I was all tricked out. My time was pretty kick butt as well - 4:36:52. I remember that distinctly because it was on my race watch. I was so proud, and Kate was at the finish line jumping up and down like a kid. I remember thinking in my dream, "Wow! All I did to prepare was kettlebell drills. I haven't swam more than 25 meters in years. Those kettlebells are the bomb!"

Kate, if you finish your race in 4:36:52 I will die!!! I will be tracking your Happy A$$ on Sunday. Enjoy the Pain!!

Yes, this is me at Ironman Arizona in April 2007. The racers loved Pavel's signature phrase. It made them smile on the grueling bike course (hot and super windy).

I Might Have Been Wrong

about the popcorn making me sick. I have been sick all weekend. I can't eat anything without getting nauseous. All I can do well is sleep.

Yeah, Happy Mother's Day to me. I felt well enough to go to church and play bells with my kids. I also had lunch with my mom and dad and Jerry's mom, even though I couldn't eat much. Then I had a date with the couch all afternoon. On the up side, Jerry has been doing the laundry today!! I haven't had to fold any clothes. What a treat!

BTW Jerry - Thank you for the silver necklace with the "Amy Jurrens, RKC" engraving on it. Very chic and unexpected.

An Apology

Dear Body,

I want to apologize for subjecting you to my munchies last night. I will never again subject you to popcorn with fake marshmallow coating. My only defense is that it sounded like a good way to satisfy my craving for something sweet and crunchy. I was wrong. I hope you can forgive me for the awful way I treated you. It will never happen again.

With Love,
Amy

PS - I understand your desire to lash out at me today. I will take everything you give me today and use it as a reminder to NEVER do this again.

Wednesday's Training

Is Brad going soft on me? I finished my training and thought, "Is that it?" I think he forgot the other half of my workout! ;-}

I did the following:
TGUs w/12kg - 10 minutes alternating L, R
Squats w/16kg - 4 L, 4 R
Inverted rows - 10

Since I didn't feel worn out, I did some pushups for Com. Hardstyle (David Whitley). I didn't even get stuck midway through!! If I had, there would have been no one to kick me.

I also gave a go at pressing that 16 kg. Right side: I got one. Left side: no go without ASSistance from my free hand. WTH? Now that's just pissing me right off. I will try again tomorrow!!

Monday's Training

It felt great to pick up my KBs again after a week break. Here's what I had the pleasure of accomplishing:

Clean & Press w/ 12kg - 8 x 3 L, R
Snatch - VO2 Max - 12 kg - 7 L, R 15:15 for 15 minutes

Quick and effective. I noticed that the 12 kg feels light after learning how to properly breathe, support, and apply tension during presses. I pretty much did the 8 sets non-stop. I suppose it's time to start pressing the 16kg.


Make sure you check out Dr. Cheng's blog. He reflects on his KB tour of duty - his Trifecta. A very good read!


On a completely side note: I had the great honor of attending a bill signing by the governor of Iowa. I've been involved with some legislation that applies a penny sales tax statewide for education infrastructure. (I serve on my local school board and on the Iowa Association of School Boards board of directors. ) The signing was definitely a highlight of my week!! And, I got to keep one of the pens Governor Culver used to sign the bill. How cool is that? I need to get that puppy framed with a copy of the bill.


Speaking of puppies, here's a pic of Penny as of Saturday. In a week and a half she'll be home!

Revealing Kettlebell Commentary (RKC)

Now that I've had a week to take in the entire RKC experience, I thought now would be a good time to reflect. Here are my thoughts in no particular order of significance:

1. I never felt as if I would "die" during the weekend. I truly enjoyed the pain of hard workouts. Each time I made it through something tough, I felt empowered. Each time we were told what we were expected to do, I thought to myself, "Here you go, Amy. This is your chance to prove to yourself that you can do this." Jerry commented every day how surprised he was that I wasn't complaining about the training.

2. Brad Nelson came into my life for a definite purpose. Without his tough love and belief in me, I would never have made it to the RKC cert. I remember being a victim for the April 2006 cert and thinking to myself that it would take a miracle for me to ever be able to do that. Well, I got my miracle. Why does it take someone else to see the potential in you before you can see it yourself? Brad encouraged me, gave me tough training sessions, and supported me when I was hurting. It was a comfort knowing Brad was at the cert if I needed to bounce something off him. He gave me a Z assessment Thursday night in the hotel. Then he worked with me and by Friday, I was feeling fantastic. Thank you for EVERYTHING you did for me Brad, leading up to and during the cert. I hope I made you proud to say you're my trainer.

3. The set up of the RKC is optimal. The days are long and demanding, but that's the best way for it to be done. Your body has to make all the movements normal, subconscious. If you have too much time to think, you'll start second-guessing the adjustments the instructors are making in your technique.

4. The long, demanding days also force you to focus. I never missed my kids because I had no room in my head for thoughts of them. That was beneficial.

5. I didn't mind the military style/feel to the training. I've never been in the military, so I didn't know if I would take to that style or not, but I definitely did. It's part of the "not having to think about anything else" mindset that makes it almost a comfort to be told what to do. I found myself just letting go of my self-doubts and complaints because I knew they would be worthless. There's no use in resisting. It will only waste your energy. Just do whatever you're told to do. It works. And, by the end of the weekend, I was ready to take back control over my life. That's also empowering.

6. The RKC community is amazing. Everyone is supportive. Everyone wants to see you do your best. Everyone roots for you. No one is mean or demeaning. The tough love is assertive and direct, but NEVER destructive or cruel. I was so willing to improve, to strive for perfection because I knew my instructors all wanted me to achieve it. There is no feeling like that. There is no immature attitudes of "I'm stronger than he is. I'm so cool." We celebrated the strength and skills of each other and helped one another push through roadblocks to discover strength. Amazingly uplifting!

7. The graduate workout is not about proving your skill and strength to the instructors. It is about proving it to yourself. When I lined up on that field and looked at how far I had to go, I knew I had a choice. I could doubt my strength and ability and struggle, or I could open up my mind to the FACT that I was able to do this. Kenneth Jay yelled "GO!" and I just focused on pressing those bells until he said stop. Each time I picked up the bells for the presses, I said to myself, "Amy, you are strong. Enjoy the experience. You can do this." And the funny thing is, I believed myself. This is probably the first time in my life that I did believe myself on something positive. I've always believed the negative self-talk. To believe the positive self-talk is a breakthrough. It is revealing and self-affirming. THIS is what makes the RKC certification weekend life-changing to so many people, including me.

So, yes, I'm an RKC. That is sooooooo cool. Even better than that is the fact that I now know I am strong in more ways than I thought possible.