<p>Interval night with track club .
Usual stretch/ strength/core.
Mile warmup. Dynamic warmups, hurdler routines. Etc.
5 x 300 at 85%. Was able to hang the first 3 but ran out of gas after that.
Mile warmdown. Static stretching and more core.</p>
<p>Young college decathlete was extolling benefits of coconut milk/water drink. More electrolytes and magnesium?</p>
<p>4 miles, pushups. Not much today - it was a long and busy day.</p>
<p>1134 calories.
58 g carbs, 105 g protein, 52 g fat, 11 g fiber, 6 g sugar.</p>
<p>I should have more time tomorrow to do more stuff.</p>
<p>How great is this thread?
I love the kb videos and the new products! </p>
<p>I am back to my routine. In the gym:
5 minute row intervals
core stuff, including some variations on planks, lots of stretches
kb swings
front squats
Romanian deadlifts with barbell
snatches and cleans
lunges galore
Burpee tabata</p>
<p>My multi day carb fest resulted in apparently no damage done on the scale. Back now to my regular program:</p>
<p>Cals 1112
Fat 62 g
Carbs 16 g
Protein 110 g
Sugars 6 g</p>
<p>“Another argument for a more “Paleo” diet & fewer carbs.”</p>
<p>Or more alcohol to disinfect one’s mouth.</p>
<p>Thanks for the kettlebell explanation, kcm, I’ve seen those around. Never heard people talking about them, but listening to you all, they sound pretty useful.</p>
<p>Thanks, iDad ~</p>
<p>~ ~ ~ ~ ~ ~ ~ ~ ~</p>
<p>One of these days you know I’m going to end up giving in and buying a kettlecornbell…</p>
<p>Reminder to self: Garmin first.</p>
<p>My yellow kettlebell is sitting here on the floor. I swung it around a little bit and did some overhead presses, but I don’t want to screw up anything before this marathon. It’s very cute, though.</p>
<p>Lol. I watched the video and did a few lame practice moves to try to get the form right. Baby steps. Helpful hubby pointed out he couldn’t tell if I was holding the position right because "(while grinning) “your shape isn’t like her shape ;)”</p>
<p>Which pointed out yet another potential use of the ever-cute red kettlebell: stoving in the head of a saucy spouse :)</p>
<p>Interesting usage of kettlebells. Keeping trouble making spouses in line, and as a decorator item. I would acquit you if I was on the jury, kmcmom, he would have deserved what he got.</p>
<p>Informative videos on kettle routines, idad. Though they look like they could do some serious damage if dropped upon a bare foot or swung too recklessly (for guys).</p>
<p>Kettlebells are on sale right now! [Product:</a> First Place Kettlebells](<a href=“http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10752_1004711_-1_2000510_2000510_2000510_ProductDisplayErrorView]Product:”>http://www.performbetter.com/webapp/wcs/stores/servlet/Product2_10151_10752_1004711_-1_2000510_2000510_2000510_ProductDisplayErrorView)</p>
<p>
</p>
<p>Dan John addresses that potential in his own inimitable style:</p>
<p>[dan</a> john perfecting the kettlebell swing - YouTube](<a href=“http://www.youtube.com/watch?feature=player_detailpage&v=tVEReOq5Jgs#t=357s]dan”>http://www.youtube.com/watch?feature=player_detailpage&v=tVEReOq5Jgs#t=357s)</p>
<p>^^Idad, you have a link for everything! That is hysterical.</p>
<p>It also makes me realize that even though it is harder to lose body fat, that there are some reasons that I am really happy to be a woman.</p>
<p>Ha, ha… I actually have watched that video several times. It’s the best kettlebell swing instruction ever. Doing the swing that way, with hips at the bottom and “stabbing” the weight and pulling it back down at the top, will have you gasping for air in no time flat.</p>
<p>Dan John is always entertaining. He’s the only fitness guru I know who turns to Tolstoy’s Brothers Karamazov for fat loss instruction…</p>
<hr>
<p>This includes a pistachio pig-out:</p>
<p>Cals 1757
Fat 110 g
Carbs 125 g
Fiber 37 g
Protein 83 g
Sugars 37 g</p>
<p>Dan John is just that awesome! I love finding his videos on youtube! I have a DVD series of his and would like to get more… And he’s just a great guy! He has his email address listed on his website and he actually responds same day to your questions!</p>
<p>How does one know what kettlebell weight to buy? Do you just buy an assortment of them? Or is there a standard weight that most people use?</p>
<p>^^Couple videos posted previously that discuss that… And yeah why not have an assortment? ;)</p>
<p>Thanks, I’ll look at those. I guess an assortment would be good, they would look nice as a designer item to my living room, and for moments like kmcmom’s, it might be nice to have a choice of what kettlebell to bash a husband with. Plus, as an aside, they might be useful for a varied workout.</p>
<p>Another Dan John video, this one on the hip hinge, that is the heart of the kettlebell swing:</p>
<p>[Dan</a> John: The Hinge and the Hinge Assessment Tool - YouTube](<a href=“http://www.youtube.com/watch?feature=player_detailpage&v=34saz57cxjs]Dan”>Dan John: The Hinge and the Hinge Assessment Tool - YouTube)</p>
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</p>
<p>I think I’m gonna try convincing my parents that a ceiling hook for a suspension trainer also makes for a nice “designer item” in the living room…</p>
<p>sitting at PEK airport using the free wifi to get on line. Will be back home soon.</p>
<p>Did not get to do any running since Feb 3rd but ate like a pig for all these days. Probably gain 20 lbs.</p>
<p>Unfortunately, for whatever reason, my heel is goving me a lot of problem - could barely walk. The 20 or so days of resting does it not good at all.</p>
<p>Welcome back! Well, at least after you finish a long airplane flight or two. Good to hear your typing, DadII. There will be plenty of time to get back on track with exercise and diet. And, I bet that you didn’t put on anything even close to 20 pounds…</p>