Let's Get It Started

Well summer is over, I'm really sad to see it end, I prefer the warm weather, but fall is great weather for out door work outs!

So Let's Get It Started Folks. The first class will be Thursday 10/8/09.

I have done a few things to make it easier, starting with new rates for all of you who attended class regularly, the cost will be just $50.00 if you sign up and pay by 10/5/09. The regular cost for class has been reduced for the Fall to $55.00.

I had the opportunity to work with 2 Senior RKC members this summer and attend a couple great Seminars for Russian Kettlebells so we have lots of new fun and effective things to do.

We will be increasing the healthy eating tips, so if you have been doing something that has been effective to your health and well being send me an email so I can share it with the group. I will help motivate you with what ever you are doing and I have also tried some new things over the summer that have been working for me so we will discuss them in class and on line.

So spread the word, bring a free and let me help you reach your fitness goals.

I look forward to hearing from you.


Pat

Boot Camp details

Ok guys please see the details below for our Kettlebell Boot Camp

Date: Saturday June 27th

Location: Chelthenham High
500 Rices Mill Rd
Wyncote, PA 19095
Meet at the front entrance parking lot
Time: 1:30pm – 2:30pm

Cost: $15.00 (Bring a friend and save $5.00)

What to bring: A hand towel to mop up the sweat :) and cold water. Please bring your Kettlebell if you have one. If you don’t have one you do not need to purchase one for this class.

I need everyone to confirm your attendance by Thursday 6/25/09 by email, phone or this blog. I would greatly appreciate the notice so that I can plan appropriately for everyone.

Deb Nelson from Veggie Forte’s has offered to supply box lunches. For those of you who don’t know her she is an excellent Vegetarian and Vegan Caterer. I have absolutely loved everything I have had from.
Please email her (eattolive@veggieforte.net) with your order and please copy me so that I can follow up with her as well. Her menu is below.

Boot Camp’s are a great way to kick start or revitalize your work out, the work out is intense and fun. Your safety will also be my main concern so we will definitely go at safe pace and keep the elements in mind.

I hope you all can make it and please pass the information on to a friend!!

Veggie Forte’s
Deli Lunch Box Menu

Sandwiches

Smoked Turkey Salad or
Chicken Salad on Whole Wheat Croissant

Roasted Veggies on Rosemary Foccacia w/ Garden Cream Cheese

Italian Hoagies

***All lunches come with pasta or slaw, chips, and more!
Cost: $8.00

eattolive@veggieforte.net

No Excuses

Ok we are right in the middle of a busy week for most of us, so here are a few tips to stay on track.

Today might be the last day before you get your hair done to have a great sweaty workout so plan to work out today. If time is tight try this quickie:

Snatch or High Pull 10 times each hand
Clean the bell and Press Overhead 5 times each side
Squat 5 times
Burpee w/Deadlift 5 times
(squat trust and when you stand up deadlift
the bell)
1 hand Swings 10 times each hand
Russian Twist 20 times

Complete 5 rounds - this is quick and a great strength and Cardio Combo

For those of you planning your lunch and dinner for the next few days, don't forget to use your imagination and come of with some alternatives to cookies, chips and candy everyday.

Try making a colorful fruit salad ( I have watermelon, kiwi, mango and grapes) and maybe some of the good all natural bars, less calories more energy and still sweet. If salty is your thing make up your own combo so it's not all high fat and process. One mix is combination of nuts, small wheat pretzels and popcorn.

Remember you can not constantly stop and start your program and ever reach your goal.

Remind yourself of your goal every day and you will get there and you know I'm here to help.

Stay Strong and Get Fit ---- Boot camp is right around the corner!!!!

My painful NY weekend

Hey Ladies,

This weekend I went to NY for a Kettlebell Instructors weekend workshop. You would all be happy to know they made me hobble. I think I should buy stock in Ben gay and Epson salt!

So guess what, I want to share it all with you... Now actually we also talked a lot about motivating and pushing people but modifying enough so that every one gets a good workout but works at there own fitness level.

I had a lot of fun and it was great to hear the way Kettlebells have changed peoples bodies.
As I have been telling many of you it's time to get focused so you can start to get the best that your body has to offer. Like me you have probably only tapped the surface.

So now to some house keeping stuff:

I hope to see you all in class this week, so please drop me email or text and let me know if you are attending class and what day you are attending this week. As you guys know my classes are small groups so it helps me greatly to know who is attending and if everyone is having a bad night we know that there may be times that we need to cancel.

Several ways to save..............
June and July is friends and family month. So if you bring a friend to class you will receive a 20% discount. If you bring a guest to the Kettlebell Boot camp on Saturday June 27th you will get $5.00 of the fee. Last but not least leads are worth a $1.00, so if you know someone who might be interested and you would like me to send them some information send me there email or phone number and you will receive $1.00 off your class cost.

I will have flyers for you on Thursday so that you can invite people to the Boot Camp. The location may be changing to Cheltenham high school's field but I will keep you all posted.

I truly appreciate the opportunity to work with all of you. So let me know what class you are coming to this week and let's get focused on your goals.

Pat

Kettlebell Boot Camp

Ok ladies thanks for all the feedback on you calendar. It appears that the last Saturday should work best for everyone.

So drum roll please, the first:
PAT'S FINALLY FIT KETTLEBELL BOOT CAMP WILL BE
SATURDAY JUNE 27TH @1:30PM
KELLY DRIVE & WATERWORKS ST
(last parking lot at the end of boat house row & before the Museum)

I'm so excited about this Work Out. I went down to the Art Museum last weekend and went through it and it's packed with lots of fun and intensity.

Also keep in mind June is friends and family month. So bring a friend to class or boot camp and get a nice discount on your fee for the referral.

There will also be lunch boxes available from Veggie Forte. I have personally had several of the lunches and they are all great. I will make the Menu flyer available to all of you shortly. You will need to pre order.

So June is a busy month for all of us, but lets try and stay focused and on track with our goals. Speaking of goals have you set one? Have you set several bench marks along the way to keep you on track and motivated. If not take a minute and write it down. Also as you are writing things down keep in mind weight lost is not the only bench mark. At one point I changed a dress size while only losing 4-5 pounds.


Last but not least thank you for sticking with me on your journey and please tell me how I can help. I am listening.

Your trainer and friend
Pat

If you shoot for nothing you will hit it every time.

Kettlebell Boot Camp

Save the tentative date of June 13Th @2:00pm

I'm planning an out door Boot camp it will be lots of fun and full of intensity. It will also be planned so that everyone can work at there own level.

June is friends and family month so find someone to enjoy the Pain with and bring them along.

Please shoot me an email if you know you can't make this date. More information will follow shortly.

Remember fitness is earned not given.

Congrats to the Pat's Finally Fit Challenge Winner

Belated Congrats to Andy who won the Pat's Finally Fit Challenge for April. Andy did a great job on sticking to her plan for the month of April. She even found a couple of news items to add to her diet to make it fun. Ask her about her Veggie Sandwich and all natural protein bars.

I have to say Congrats to Deb who also did a great job sticking to her plan for the month she lost weight and gained some strength in the process. She no longer has a weak arm and her Ab pullovers are looking great.

Way to go Andy and Deb

Centurion Workout

This work out is based on doing sets of 100 reps. Choose a weight that you can press at least 7 times Use the same bell for all reps.

You must do a complete warm up. Don't forget joint mobility for your neck and ankles.

Shoot for 7 or more sets, but use you head safety first, the Bells are always waiting.

Centurion

1 KB Row 5 reps each side
1 KB Lying Chest Press 5 reps each side
1 KB Sumo Deadlift 10 reps
1 KB Shoulder Press 5 reps each side
1 KB 1 hand Swing 10 reps each side
1 KB Cleans 10 reps each side
1 KB High Pull 10 reps each side

Try not to take any breaks until you complete the list. Keep the rest under a minute.

ROCK THE BELLS

A bread less day?

I hope everyone had a great weekend. Sometimes a change in routine can really throw you off your eating plan, but I know many of us planned well and stuck to the program. So great job to all of you who hung in there!

One way to give your weight lost a boost is to have a bread less day. Bread eater or those of you who rely a little heavily on starchy carbs like bread, rice and potato's to name a few of the heavy carb may benefit from controlling your carb in take and making different carbohydrate choices. This does not mean a low carb diet. I have many bread less, rice less, etc. days and still have a good amount of carbs. There are 27 carbs in a apple, about 19 in a 1/2 cp of grapes. So give it a try and let me know how it works for you.

Here's a couple of pictures of breakfast(1 whole egg 3 egg whites, spinach, etc) and lunch (Turkey Burger w/peppers & Broccoli) on a bread less day. The snack was an apple and almond butter. Dinner was fish with 2 veggies, and Greek yogurt for a snack

Planning

This is a busy week for many of us and in order to stick to our eating plan, planning is a must. You must think ahead a day or two if possible. Having a couple of chicken breast and or pot of bean/lentil soups can come in very handy. Personally making a big salad and having tuna and chicken around works for me. If I'm in a hurry I chop up the salad and chicken in small pieces and roll it in a Whole wheat wrap, throw an oz of nuts and raisins in a baggy and I'm set for a few hours.

So if you are eating from the Super Foods list I provided, I'm sure you have already come up with several ways to make good choices even when you are away from home and in a hurry.

Check in and let me know what you're eating.

Plan for success or expect to fail!

Pat

The Get Fit Challenge is under way

Don't forget your goal is to increase your amount of exercise this week and stay compliant with your eating plan.

Great class last night ladies!!!

Rock the bells

A few tips to get you started

The 5 Key Rules for a Better Body

If you are deciding on what eating plan to use keep the following in mind:
Is the eating plan?
1. Simple. Are the rules easy to follow?
2. Science-based. Are the rules based on sound scientific principles?
3. Successful. Have the rules produced success in others like you? (no matter how good it looks on paper if it's not working then it's Not working for you)

A system based on those three things is absolutely critical.

5 Key Rules for a Better Body

Here they are:
1. Eat every 2-3 hours.
Now, you don’t need to eat a full meal every 2-3 hours – some of them can be smaller snacks. But every few hours you should be getting a dose of good food that follows the other rules below.
That may seem like a lot, but understand a) that each meal will be smaller than the ones most people eat, and b) that eating this way can drastically reduce your body’s inclination to store the calories you eat as body fat.

2. Include lean protein in each meal and snack.
Complete, lean protein generally is food that, well, was an animal or comes from an animal. Things like chicken, beef, fish, dairy, and the like.
“Lean” means low fat. So you want food high in protein but low in fat (e.g., leaner cuts of meat, low fat dairy, etc.).
Are you getting protein in each meal? If not, make the change.
Note: If you’re a vegetarian, this rule still applies

3. Include vegetables in each meal or snack.
One of the best and easiest things you can do to improve your health is to include veggies in each meal or snack you eat – every 2-3 hours, right?
Psychologically, that’s a big change for most people. But it makes such a difference physically that it’s well worth it. To show you that eating veggies isn’t the frightening proposition it used to be, most of the meals contained in Precision Nutrition use veggies in their preparation – and we show you how to make them taste good!

4. Save carb-heavy meals for after exercise.
This includes things like things rice, pasta, potatoes, etc. You can eat them all – but wait until after you’ve exercised. Plenty of research shows that the body is better able to process carbohydrates in the 3 hour period following a bout of intense exercise.
It’s true that starches, grains and sugars are dietary staples in North America, but remember that heart disease, diabetes and cancer are medical staples in North America – and there’s a relationship between the two!

To stop heading down the heart disease highway, reward yourself for a good workout with a good carbohydrate meal right after. For the rest of the day, stick to lean protein and a delicious selection of fruits and veggies.

5. Include a good balance of healthy fat in your diet.
For a long time, dietary fat was vilified in the media. The truth is that dietary fat is absolutely essential! There are 3 types of fat: saturated, monounsaturated, and polyunsaturated. Eating all three kinds in a healthy balance can dramatically improve your health, and actually help you lose fat.
Your saturated fat will probably already be covered. Most foods containing lean protein also contain some saturated fat, and that’s okay. You can even toss in some butter or coconut oil for cooking.
Your monounsaturated fat should come from mixed nuts, olives, and olive oil.
Your polyunsaturated fat should from flax seed oil, fish oil, and mixed nuts.
Working healthy fat into your meals is easy.

Summary
The 5 rules above alone will have you eating better – and looking better – than 85-90% of the population.

This information is courtesy of By Dr. John M. Berardi, PhD, CSCS and it has worked for me!

Get Fit Challenge Starts April 1st, 2009

A little motivation - You are stronger than you think!

Just a little motivation for when you feel you don’t have what it takes to get the job done.

A 10-year-old boy decided to study Judo despite the fact that he had lost his left arm in a devastating car accident. The boy began lessons with an old Japanese judo master. The boy was doing well, so he couldn't understand why, after three months of training the master had taught him only one move. "Sensei," the boy finally said, "Shouldn't I be learning more moves?" "This is the only move you know, but this is the only move you'll ever need to know," the sensei replied. Not quite understanding, but believing in his teacher, the boy kept training. Several months later, the sensei took the boy to his first tournament. Surprising himself, the boy easily won his first two matches. The third match proved to be more difficult, but after some time, his opponent became impatient and charged; the boy deftly used his one move to win the match. Still amazed by his success, the boy was now in the finals. This time, his opponent was bigger, stronger, and more experienced. For a while, the boy appeared to be overmatched. Concerned that the boy might get hurt, the referee called a time-out. He was about to stop the match when the sensei intervened. "No," the sensei insisted, "Let him continue." Soon after the match resumed, his opponent made a critical mistake: he dropped his guard. Instantly, the boy used his move to pin him. The boy had won the match and the tournament. He was the champion. On the way home, the boy and sensei reviewed every move in each and every match. Then the boy summoned the courage to ask what was really on his mind. "Sensei, how did I win the tournament with only one move?" "You won for two reasons," the sensei answered. "First, you've almost mastered one of the most difficult throws in all of judo. And second, the only known Defense for that move is for your opponent to grab your left arm." The boy's biggest weakness had become his biggest strength. Moral "Sometimes we feel that we have certain weaknesses and we blame others, the circumstances and our self for it but we never know that our weakness can become our strength one day. Each of us is special and important, so never think you have any weakness, never think of pride or pain, just live your life to its fullest and extract the best out of it!" "You have powers you never dreamed of. You can do things you never thought you could do. There are no limitations in what you can do except the limitations of your own mind." - Darwin P. Kingsley

My favorite weekend breakfast

So my food plan is usually 50% protein, 30 carb and 20 fat/stuff :)

This meal is:

2 Slices of wheat & sprout grain bread

1/2 cp skim milk or almond milk

1 tb of vanilla & cinnamon

1 scoop protein powder (optional)

1 whole egg and 1 egg white

Mix the ingredients and soak the bread in it.

The topping is spray butter and a couple of spoon fuls of whatever you have in the way of fruit. On this particular day I had a half a banana, applesauce and a couple of strawberries. On Sunday's I try and set the table for myself (instead of my usual chow down on the sofa!)