Summer bodies are made in the Winter... or Spring. Starting May 1st, we're holding another 10K Challenge - not a 10k run.. but 10,000 kettlebell swings.

We're opening it up to anyone who wants to join, it's free and the prize is a stronger, healthier, leaner body, just in time for Summer.

Each time we do this, it becomes more organized, so I'm pretty stoked for this year. We are finalizing an actually spreadsheet that you can print out. Each day will lay out a rep scheme for achieving your 500 daily swings, in addition, we will also include an optional daily conditioning or strengthening workout to be completed after your swings are finished.

Things to keep in mind:

1. This challenge is four weeks of intensive kettlebell swinging to test your grit and improve body composition.

2. The original creator of this program tested his athletes. Every lifter who completed this challenge increased lean muscle mass and conditioning.

3. After four weeks, you will have done 10,000 kettlebell swings dispersed throughout 20 workouts. You'll do 500 swings per workout.

4. Between sets of kettlebell swings, do one of the following: chin-ups, goblet squats, dips, or overhead presses. We will include additional and optional strength and conditioning workouts for this year's challenge.

5. Master your kettlebell swing form. It's not a squat. It's a hip hinge and a hip snap. The swings we will be doing are called "Russian Kettlebell Swings" meaning your arms should not travel above your shoulders.


Possible rep schemes will look like this:

25-25-25-25 x 5,
35-15-35-15 x 5
100 x 5
50-50-25-25 x 5
50-50 x 5
and the original 10, 15, 25, 50 x 5

Sample Conditioning:

4 Rounds:

30 seconds of Goblet Squats
Run 200 meters

Sample Strengthening: 

5 Rounds:

10 Deadlifts (may use kettlebells)
10 Air Squats

We'll work on keeping equipment minimal, but if you have access to a full gym setup or additional equipment, barbells may be used in place of kettlebells at any time.

The biggest obstacle many face with this challenge is accountability - sticking to the program, especially the last 10 days. You get so close, I don't want anyone to reach 7000 swings just to not finish, SO FIND A PARTNER - get your bestie, spouse, neighbor, anyone in on this with you. Lay out a schedule for days to complete the swings and stick to it.

Motivational posts include the original program creator's

And for information from previous challenges, see these: 2015 | 2016 

How to improve your kettlebell swing

Youtube some videos if you need some practice. I highly recommend videos by Crossfit Invictus. 

I have offered some personalized Facetime coaching in the past, depending on the size of this year's group, I may post a few videos to walk you through and may review video submissions to check form.

Want to join? Comment below with your email. You may also email me directly at barbellinthekitchen@gmail.com with any questions you may have or to let me know you want in.

We do have a closed Facebook group for this challenge that I will add participants to. Last year we have several members from various countries around the world, I'm excited to see it grow even more this year.

As I wrote the title to this, I could hardly believe that we are going to have to face the end of another summer very soon.  I'm not sure what happened to it and I know it went by super fast.. but I'm secretly a little excited for fall.

Until then, we have another challenge ahead of us. Regaining my strength has been a top goal of mine since having Emerson in April, and each workout & each challenge brings that a little closer. I'm seeing & feeling results and that's a motivator in itself. Our wonderful Facebook crew is growing more each week and I'm loving the amount of sharing, support & community that is unfolding everyday.

We are slowing things down a bit for August. It's a month that is always hectic as we squeeze in last minute summer vacations, gear up for kids returning to school, and establish new routines. So yoga & mobility it is.

Before we moved from Bend, I would mix in some yoga classes here and there. I loved them, I just never made it a regular thing. There seems to be mixed feeling about yoga. Many worry they aren't flexible enough, or that they aren't spiritual enough.. but it's not about any of that. Yoga isn't about attaining the perfect pose, or necessary connecting with your spiritual self. It's more or less about being present.

Yoga can have a calming or energizing affect. But it also helps strengthen & lengthen all of your major muscle groups. Increased flexibility & improved balance are also some much appreciated benefits of daily practice.

There is vast growing research on how yoga improves a variety of health issues from chronic pain & fatigue, stress management, asthma, IBS and more.

Each day this month we will practice Sun Salutation A. A great series for starting or ending your day. I am turning the instruction over to Hilde, a member of our group who practices daily and will walk us through this month with instruction, tips, and some pose challenges to mix things up.

Take a look & give it a try.



 1. Standing Mountain Pose
Stand with your feet hip-width apart. Press your palms together in prayer position. Rest your thumbs on your sternum and take several breaths through your nose to warm the air.

2. Upward Salute
Inhale as you sweep your arms out to the side and overhead. Gently arch your back and gaze toward the sky.

3. Standing Forward Fold
Exhale as you fold forward from the hips. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

4. Half Standing Forward Fold
Inhale as you lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

5. Four-Limbed Staff Pose
Exhale as you step or jump back into Plank Pose (High Push-Up Pose), with your hands under your shoulders and feet hip-distance apart. Continue exhaling as you lower your body toward the floor. Keep your elbows tucked in toward your sides. If needed, come to your knees for Half Chaturanga. Otherwise, keep your legs straight and reach back through your heels.

6. Upward-Facing Dog Pose
Inhale as you draw your chest forward and straighten your arms. Draw your shoulders back and lift your heart to the sky. Press through the tops of your feet, lifting your thighs off the floor and fully engaging your leg muscles. Keep your elbows tucked in toward your sides.

7. Downward-Facing Dog Pose
Exhale as you lift your hips and roll over your toes, placing the soles of your feet on the floor. Your heels do not need to touch the ground. Ground down through your hands and the soles of your feet as you lengthen your spine. Lift your belly and sit bones toward the sky. Stay here for five breaths. On your last exhalation, bend your knees and look between your hands.

8. Half Standing Forward Fold
Inhale as you step or jump both feet between your hands. Lift your torso halfway, lengthening your spine forward so your back is flat. Your torso should be parallel to the floor. Keep your fingertips on the floor, or bring them to your shins.

9. Standing Forward Fold
Exhale as you fold your torso over your thighs. Bend your knees if necessary. Rest your hands beside your feet and bring your nose to your knees.

10. Upward Salute
Inhale as you sweep your arms out to the side and extend up once again. Gently arch your back and gaze toward the sky.

11. Mountain Pose
Exhale as you come back into Mountain Pose. Bring your hands into prayer position. Rest your thumbs on your sternum. Repeat the sequence

Remember, it's not about the perfect pose. Breathe, be present & mindful and relax. I'd love to hear your thoughts on this this month's challenge, scroll to the bottom to comment.


sources:

https://www.yogaoutlet.com/guides/how-to-do-sun-salutation-a-in-yoga

Today is Day 1 of the 10,000 Swing Challenge! This a fun & grinding workout, and will be my second set of 10k when it's over. You can see the original posts on this here and here and the creator's article here.

These are Russian Kettlebell Swings, where the kettlebell only travels to about shoulder height. Even though these aren't full American Swings with the bell going overhead, efficiency is key. I've seen alot of poor swings - swings that make my back hurt just watching them. So today I'd like to go over the tips and tricks I've learned over the years to create an efficient, strong, and proper Russian Kettlebell Swing.

One week postpartum

6 weeks postpartum

Now that my second pregnancy has concluded, (and I'm squeezing our new bundle of joy as you read this) I'm thrilled to report that I was able to maintain a fit and healthy pregnancy all three trimesters. Each trimester, and each pregnancy were different, so the key for me was listening to my body.

I remember the very first doctors appointment when we found out we were expecting our first baby...  I asked my OB-Gyn 'can I still work out and lift weights?'. Her response, 'Absolutely'.

So that's what I did. I was an avid Crossfitter at the time and spent those 9 months hurling the barbell into a rack position of a squat-clean until my belly proved to be a speed-bump. I continued to deadlift, backsquat, run, row, and do kettlebell swings, all of it, as long as I felt good.


I'm no longer a dedicated Crossfitter, but I am currently weight-training 3 days per week and mix in light cardio for endurance.  There are days I go in and feel great and get 5 minutes into a workout and stop, I no longer feel good. I just try again the next day.

It's inevitable that you will modify workouts. I found that rowing became more of a squat-butterflied-belly-sandwich-style row, running is more of a fast-shuffled jog or I use an elliptical.   I lightened my weights on the barbell, increased my reps (when possible) and quit working my abs after the first trimester.

Even though it can be tough to find motivation, especially in the first and even the third trimesters, there are SO many reasons to stay active, even if it's just walking 30 minutes every day.


..can I add a 6th? You'll feel less guilty when the ice-cream craving hits (insert raised-hand emoji here).


Many newly pregnant women, including myself early on, find themselves afraid of over-doing it. I has already been active prior to both pregnancies. My experience working out while pregnant was good.  I was able to continue until I was 38 weeks pregnant with my first, and delivered Aria at 39 weeks.


It is recommended that you seek the counsel of your physician before starting any new exercise regime while pregnant.  I am not your doctor, everyone and every pregnancy is different. Just pay attention to your body and how you feel. If you run, run, if you enjoy yoga, do yoga.  Unless there are risks that develop for you or the baby, or your doctor tells you to stop, maintaining an active lifestyle is always a good choice.