Vamping back up into my pre-pregnancy KB routines.  My son is almost 9 months now. My body is not as lean as it was pre-pregnancy and therefore I am still a few sizes larger.  However I feel good and strong and I am focused on re-gaining muscle.  It truly is a challenge to attain ones fitness level postpartum.  I now understand this more than ever and I want to tell the moms out there I understand and it is completely normal.  Instead of being frustrated about it, remember that although you may have some extra pounds now, you also have an amazing little human.  Love the body that gave you this gift and that will lead you the right direction.

To those who wish to improve their fitness level this message applies to you as well.  Perhaps you are just setting out on your road to fitness, or maybe you are post-surgery or injury, or maybe you are trying to re-gain the health and fitness you once had–STAY FOCUSED and BE PATIENT.  Your goal is a great one and it will be reached in time.  There are no quick fixes, only lifestyle changes over time that will lead you there.

Best,

Shana

After waiting to gain enough core strength and endurance, I was finally able to pick up a kettlebell again.  I had missed the feel of swinging the kettlebell and the intensity of the full body movements.  Again, because my core strength is still developing I am easing into my kettlebell routine by doing fewer repetitions and selecting movements carefully based on my current strength.

As you see, my belly is rapidly growing!  Baby and I are doing well and feeling pretty good (with the exception of those normal pregnancy discomforts).  As my body continues to change, I also change my fitness routines and how I use the equipment.

Although I am still able to use the kettlebell for some of it’s intended exercises, lately I am using it more as a tool to do bodyweight and calisthenic kinds of exercises such as stepping over it or using it to hold as I do a plank.  I suggest you view a pre-pregnancy kettlebell video along with this pregnancy kettlebell video so you can compare and see the adjustments and accommodations that have been made to meet the needs of my changing body.

Being able to adjust your exercise routine according to your current physical state is critical in making exercise and fitness a lifelong committment.  Of course if a doctor tells you not to exercise, you follow those orders.  But if you have medical clearance to exercise, there is always SOMETHING you can do.  If you are unsure of your exercise options, a certified fitness professional can help guide you through safe and effective exercises that meet your needs.

Please note: The exercises seen here are specific to my fitness level, my doctor recommendations, and my pregnancy health.  It is not recommended to pursue a pregnancy fitness routine without approval from your physician.  

After a two week hiatus from working out, I jumped back into my kettlebell routine.  Taking brief breaks from working out is normal and sometimes needed.  But remember when you get back to it again, you need to listen to your body.  In this video you will catch me snoozing on the ‘job’.  Instead of pushing through and possibly causing myself injury, I let it happen.

Yup folks, thats the 35 pound girevoy sport kettlebell.   You will likely not find this kind of kettlebell in the gym as it is specific to girevoy sport/kettlebell sport competitions. You will notice that the movements used with girevoy sport kettlebells are different from the movements used with the regular ‘hard style’ kettlebells (that are found in many gyms).  Stance and movement need to accommodate the increased weight and the shape of  the sport kettlebells.  For instance, I usually workout shoeless, but it is even more important to use minimal-heeled shoes or no shoes with these bells as an elevated heel combined with the weight and movements with the bell may cause knee and low back injury.

The main movements with the kettlebell include the clean, clean and jerk and the snatch.  When doing these movements you will notice that I follow the kettlebell with my head.  I tilt my head and neck down and my shoulders round when the kettlebell comes down in the arc.  The holding position is called the rack position. You will notice that when I am in the rack position I am holding the bell close to my body with my elbow resting on my hip and my hips are slightly thrusted forward.

This differs from movements with the hardstyle kettlebells.  When using your harddsyle kettlebells you want to keep a neutral head, neck and back through the movements.  Also there is no need to rest your elbow on your hip in the rack position when using hardstyle bells.

To be clear, the movements you see in this video (clean, clean and jerk, the snatch and the rack position) are specific to using the girevoy sport kettlebells.  These movements and the use of this kettlebell are for those with advanced girevoy sport training.  Do not attempt these movements if you do not fall into that category.  If that is the case please use the movements you see in my other kettlebell videos when I use the red or black 12 kg hardstyle kettlebell.

This kettlebell workout includes movements that veer from the standard kettlebell movements.  Here I combined the basic KB movements with lunges, squats, and single-legged work.  This makes for an even higher intensity workout.  I want to thank Marianne from myomytv.com for inspiring me to get back to some of these higher intensity variations that I had veered away from for a while.  I also want to thank Melissa at FitMiss.tv for inspiring me to get back into my one-legged routines.   The whole intent of this blog was to make connections, get inspired and to possibly inspire, so thank you two ladies for your inspiration!

As I always say about the kettlebell workouts, be advised that before using kettlebells it is important to be instructed or supervised by a certified instructor.  Attempting KB movements without proper training can be dangerous.

Here I am working with my 12kg/26lbs ‘hardstyle’/general fitness kettlebell (the black one) and my 16kg/35lbs sport kettlebell (the yellow one).

The hardstyle kettlebells are the ones that you will find most frequently at the gym.  These kettlebells are for high intensity workouts that build strength and endurance (muscular and cardio endurance).  Before using these kettlebells it is important to be instructed or supervised by a certified instructor.  Many people attempt the KB movements on their own, which is dangerous.  There is a lot involved with the movements–it is NOT just swinging it around.  One you have the basic movements down (which takes time), you can progress to some of the more advanced exercises that you see here.

The yellow kb that you see is used for Girevoy sport (kettlebell sport), which is used for competitive kettlebell lifting.  The shape, size and weight of sport kettlebells are quite different than the hardstyle kbs.  Therefore, the form/body movements used are completely different.  DO NOT attempt using the Girevoy kettlebells without instruction from a certified kettlebell sport instructor. These are NOT your regular fitness or workout bells.  Those who use these are often involved in the competitive arena.  Using these kb’s is even more technically challenging and ‘labor intensive’ than using the hardstyle ones and it’s not for everyone.

I like to use both kinds of kettlebells as they challenge me in different ways.  I used to be more competitive with the sport kettlebell, however now I just prefer to keep up my skills in a much less intense manner. I encourage those of you who are interested to seek out a KB instructor to see what it is all about.  When you are using a kettlebell, I guarantee that you are not thinking of anything else but your kettlebell and your form.  So it is a great way to ‘get away’ from the outside world and get an intense workout at the same time.

One great KB instructor is Steve Cotter.  Here is his site:

http://www.fullkontact.com

To find ‘RKC’ certified instructors near you and to learn about Pavel, who made KB’s popular in the US, check out:

http://www.dragondoor.com/

Been running, doing plyometrics and climbing and as a result my ankles and heels are bothering me again.  It is important to listen to what your body is saying and mine is telling me less heel striking and more throwing kbs!  Here is a 35 minute KB workout.  I am using the 12 kg/ 26 lb and the 16 kg/35 lb kettlebells for this one. I cut it down a bunch, but sorry it is still a bit long…your going to have to use your fast forward:)

*Please be advised that the kettlebell training seen here is advanced.  Do not attempt these movements without supervision and instruction by a kettlebell instructor.  If these movements are preformed incorrectly, it WILL cause injury.

I always enjoyed leading KB training classes, especially at martial arts gyms.  These athletes saw how KBs helped support their functional strength and agility that they needed in the ring.  They also taught me a great deal about martial arts that enhanced my skills with the kettlebells.  Here you see a bit of these classes, a bit of my training, and I threw in a few goofy things for your entertainment.