I learned my lesson…

Today I learned my lesson on dehydration! The lesson I learned….it will kill your workout! I normally do not workout on Sundays (usually my day off) but I didn’t workout on Friday because my body was just not going to move a Kettlebell. I think the combo of pushing myself two days before and then having a really tough day at work (hospital) I needed a break. So I just told myself I would do Friday’s workout on Sunday. Well, not as easy as one would think. Saturday BJ, my brother, and I went for a 2 hour and 25 min bike ride (approx. 25 miles) to really start training for our big 150mile bike ride at the end of July. I drank a lot of Rehydrate and thought I drank enough water throughout the day yesterday…I was wrong. You don’t realize how much water you lose biking because it evaporates so fast and you really don’t sweat. So today’s workout paid for it. I am actually really dissapointed in myself. One lesson I always emphasize to my clients is hydration. Well all I can do now is take this lesson and move on and make myself better for it.

Here is what I did today for my workout. Not very happy with it because I wanted to do more.

Clean-Press-Squat w/ 12kg Kettlebell 5R/5L alternating after each C-P-S
1 min rest
Did this 5 times. I was shooting for 10 sets…again couldn’t

2-handed swings w/ 12kg Kettlebell 30 sec on/1 min off X 10 times

I had to stop after that, my form was suffering and it just didn’t feel right.

Like I said, I learned my lesson and hopefully will hydrate myself a lot more come next weekend.

Till tomorrow…

300 Swings in 10 min

Yesterday I decided to test how many swings I could do in 10 min. Tracy you got me in competition mode. But not with everyone else, just with myself and I thank you for that. Anyways I decided to test my swings. I used a 12kg and did 2-handed swings. In 10 min I did 300 swings. I don’t know if that is good or bad. I have never tested my swings like that before so I don’t have anything to compare it to. I have decided that once a month I am going to test my swings one day and then on another day test my snatches. Two moves that I love to work with and I want to become better at. Here is what I did for my full workout…

10 min Swing test with 12kg
100 swings w/ a 15 sec break
100 swings w/ a 15 sec break
20 swings w/ a 10 sec break
30 swings w/ a 15 sec break
20 swings w/ a 15 sec break
10 swings—timer went off

I know I can do better…just need to work on it.

Then I took a 5 min break and then finished my workout with 5 rounds of 1-handed swings 30R/30L with a 30 sec break. Then 5 rounds of 2-handed swings 1 min on 30 sec off.

Then if that wasn’t enough (which I knew I wanted to do more) I rode my bike on my trainer for 25 min.

Overall I felt a really great workout.

Till tomorrow…

Love Those Intervals

Yesterday I decided to take a day off from Kettlebells and go for a run. Then I thought, “I HATE TO RUN!”. Well actually I am not one to just go and run for hours on end. So I decided to make the run interesting and throw a bunch of intervals in. Interval training is an awesome way to get A LOT of work done in a short amount of time. Same is with Kettlebells. Also, it makes the workout more interesting. Here is what I did…

5 min warm up run (5 out of 10 intensity)
30 sec of sprinting (9 out of 10 intensity) with a 90 sec rest of jogging (4 out of 10 intensity)
I did the sprinting 10x
5 min cool down jog
5 min cool down walk

Total time of workout 30 min

It felt great! It was really humid out yesterday so I sweated a lot more. I did all of the running around my neighborhood and for some reason all of the sprints worked out where I was sprinting up-hill. Oh well, just another perk 😉

I would recommend doing intervals with any cardiovascular exercise. For me just doing something over and over, such as running or an eliptical, for 45-120 min does nothing and is extremely boring. By incorporating intervals you are able to do a lot more work in a shorter time period and burn a heck of a lot more calories.

Till tomorrow….

Train Hard…Train Like A Girl!

Swings with Goblet Squats

This weekend I wasn’t really able to do a great workout. Saturday we had our Beginner Kettlebell Workshop, which was so AWESOME! We had 8 outstanding attendees! Then yesterday BJ, Erika (my sister-in-law) and I went down to Pleasant Prairie Outlets for some great shopping. We had a lot of fun. But this morning I was back at it and had a great workout. This is what I did…

2-handed Kettlebell Swing w/ 12kg alternating with the Goblet Squat 30 sec on/30 sec off
I did this for 20 min

Then I did 2-handed swings w/ 20kg 30 sec on/30 sec off
I did this for 10 min

This workout really got my heart rate up and got me sweating. That is so what I love about the Kettlebell, you can do simple exercises, such as the swing, and get a killer workout!

Till tomorrow….

Bear Crawl

Yesterday was so beautiful outside I had to make sure I did my workout outside. So I decided to do the bear crawl. I remember when BJ got back from the RKC in April of 2006 he told me about the bear crawl and how it was the grad workout he did. When he was describing it, I personally thought it was nothing, that was until he made me do it! Talk about a lot of work! With the bear crawl you start at one end of a yard or field or whatever, and you start swing the Kettelbell for 30 sec or so. Then you put the one Kettlebell down next to another one and you get into a plank position. Next, you lift one Kettlebell and move it forward and drag yourself forward, then lift the other Kettlebell forward and drag yourself again. Do this for 30 sec or so, then start swinging and repeat until you have reached a specific time or destination. We did not do the bear crawl for the grad workout at my RKC. We did swings and see-saw presses, again doesn’t sound hard…until you do it.

Here is what I did…


2-handed swing w/ 12kg 30sec
Bear crawl with 2 12kg Kettelbells 30 sec
I gave myself a 10sec rest inbetween each exercise. I did the bear crawl down the length of my backyard. The workout took me 13 min. Short, but intense. Then I went for a 15min run just to shake things out a bit. Overall I had a great workout and I worked hard, that is all that counts!

Till tomorrow…


Yesterday all I felt like doing was swings so that is what I did. I sort of took Tracy’s one swing workout and the swing workout we did at the RKC in April and put them together. Here is what I did…

Each 30 sec with 1 min rest after complete set. A set consisted of going through all the bells, a total of 2 min.

8kg swings
12kg swings
16kg swings
20kg swings

All were 2 handed swings. I did a total of 5 sets and then did 2 min of 1 arm swings with the 12kg. 30 sec on the R, 30 sec on the L, repeat for a total of 2 min again. Rest 1 min inbetween sets. I did 5 sets of these. It was fun to mix things up a bit. Afterward I went on my bike for 20 min to start conditioning my tush.

No workout for me today. After my workout yesterday I had to get ready for work. I was only suppose to work 2:30pm til 11pm, but they were short on the night shift so I stayed until 4 am. Sometimes I need to learn to say no! But it is ok, I did not have to work today.

Till tomorrow!

New “Spin” on my Training

As I mentioned a couple of days ago, BJ and I are going to ride in the Scenic Shore 150 in 5 weeks. I need to start training NOW due to the fact I have not been on my bike in about 1 year. I had too many other things to train for such as the RKC. Now that that is over with I need to pick up my cycling a lot more. I know I will be able to finish and I will do fine, it is the sitting on the tiny bike seat 4-6 hours a day for two days. Talk about a sore butt! Here is what I did today. I worked out earlier today because we have to go over to my in-laws for a birthday dinner. I am letting myself give-in a little tonight.

Warm up: 3 sets of 10 KB Snatches with the 12kg
1-handed Swings with the 12kg Kettlebell 60, 50, 40, 30, 20, 10
I took a 30-45 sec rest in between each set. This was a nice, but intense set for me today.
Today is a lighter KB day.
On the bike (bike on trainer) for 15 min. I did just a nice spin to get my legs back into it and let my tush get use to the seat.
Last but not least, I did 20 min of intense flexibility and mobility. Another huge goal of mine is to get my hips more flexible.

The whole workout took me 55 min. It felt good to get back on the bike.

Till tomorrow!

Swings and Squats

I decided to do my workout outside today because it was so beautiful and here in Wisconsin we don’t get too many of those days. Today was a conditioning day for me. I love using the Kettlebell for conditioning. It is a great way to work up a sweat and almost throw up a lung (happened today) in minimal time! Here is what I did today…

2-handed Swings with 12kg Kettlebell 1 min on with 30 sec rest
2-handed Swing to a Goblet Squat 1 min on with 30 sec rest

I alternated these two exercises. The whole workout took me 30 min. It felt great! Simple but straight to the point.

Till next time…
Train Hard….Train Like A Girl!

Scenic Shore 150-Bike Ride

It is that time of year again. The sun is bright and warm, the birds are chirping, and BJ and I are training for the Scenic Shore 150 Bike Ride. What is the Scenic Shore 150 you may ask? Well it is a bike ride that raises money for the Leukemia and Lymphoma society. It is a 150 mile bike ride done in 2 days along the Michigan Lake shore. It is truly one of the most gratifying (although the RKC ties it!), fun, and most beautiful things BJ and I do in the summer.

This year it is taking place July 21 & 22. And I am proud to say my little brother Matt (well he is 22 so not that little) is doing it with us this year! Anyways, we start off at MATC in Mequon on the morning of the 21st and bike 75 miles up to UW-Manitawoc. Stay over night at the campus in the classrooms. Then the next morning, sore as heck, we bike another 75 miles up to Sturgeon Bay. When we get there, there is a huge cookout party and the satisfaction that we did it!

So one of the reasons why I am blogging about this ride, besides now I have something new to train for, we need to raise money for the ride. Our goal is 250 dollars. Neither BJ or I know of anyone who has had or died from Leukemia and/or Lymphoma, and hope we never will, but believe that it an extremely worthy cause and hope you do to. Plus you will have the pleasure knowing that we are torturing ourselves that weekend! If you would like to donate even 1 dollar and you have a PayPal account you can send it to bjbliffert@yahoo.com. If you do not have an account with PayPal you can go here and set up a free account.

Last, but not least, we would like to invite anyone who also enjoys these types of challenges to come along with us for the ride. It is a weekend you will not forget and a weekend that will test your strengths!

Thank you to everyone in advance who donates, we appreciate it!

Just Brutal

Ok here is today’s workout. I wanted to sweat and I achieved it. BJ did this type of workout the other day and it looked like fun. I know I have a twisted idea of what fun is. So here it is…

2-handed swings w/ 12kg 1 min
Jump Rope 1 min

I did this non-stop for 20 min. I would swing for 1 min, then jump rope for 1 min. It was great! I am going to incorporate a lot more of this type of workout because I am trying to lose some weight. I love the way the Kettlebells just melt the fat off of you!

Till next,
Train hard…Train Like A Girl!