There are a variety of ways you can do some exercises. This doesn’t mean the mechanics are compromised it simply means there are variations. Variations are good! (provided proper mechanics are maintained.)

Let’s talk about kettlebells today.

I teach different variations of exercises to different types of people. I also chose to know and be able to teach different variations of certain exercises because one variation might be more applicable to a certain sport, why another variation might be easier for someone to pick up and perform properly.

We cover these two different variations of snatches, cleans, and high pulls quite well in the Kettlebell Athletics certification as well as at Urban Athlete and any training workshop.

One is a vertical path, where the kettlebell starts either from the floor or from the hang position, just below the knees and travels in a vertical path to it’s ending point, overhead in a snatch, to the rack position in a clean or to chest height in high pulls.

This variation more directly mimics Olympic weight lifting and is very applicable to sports training.

The other variation, we call curvi-linear, where the kettlebell hikes back behind your hips for each movement, the snatch, clean, and high pulls just as it does with a swing. In this variation slightly more momentum is used, and the kettlebell always gets hiked back behind the hips.

I like to teach and use both variations myself. From here there are also more advanced variations that come from following the vertical path, which I will talk about later on.

There’s also a variation from girevoy sport, which is more similar to the curvi-linear variation but has the goal of conserving energy, as these competition sets are aimed to get extremely high repetitions in a ten minute time period with only one hans switch and not putting the kettlebell down.

As long as proper body mechanics are maintained you can use many variations. Just remember that bad form is not a variation.

We have good ones, like eating a proper meal, exercising on a regular basis, daily hygiene, locking your car door, etc.

We have bad ones, like eating too much at dinner then still having dessert, skipping a workout because you just aren’t feeling it, drinking too much, sleeping too little, staying up too late, and more.

How do we break the bad ones, keep the good ones, and establish the ones that will positively influence our life?

Notice your bad routines first. Make an effort to break these habits and give yourself a secondary task to complete instead of falling into the bad habit. Once you’ve broken the bad habit routine, reward yourself with a satisfying treat that compliments what you’ve been working toward.

Establish the habits you’d like to see yourself doing on regular basis and practice them as frequently as possible, perhaps every day. Once you get into the routine of doing something it becomes more like second nature.

Lastly, don’t lose sight of your good habits. Keep them high on a pedestal and practice them regularly.

So what have I changed?

My first habits I have introduced are:
-waking up a little earlier to start my day with less rushing around
-reintroducing and strictly sticking to my no grain, lean protein, high vegetable meal plan
-take a walk with my first dog, Bella, every day just her and I

These seem so simple, but for me these are the things that will help me to be:
-more productive
-have more energy
-reduce chaos
-enjoy the small things
-essentially get more work done more efficiently

My list will increase, it will evolve.
I’ll keep you posted.

I haven’t posted in way too long, but enough about what we already know. Let me fill you in on the things you do not know.

I’ll consider this my re-entry into the world of sharing my workouts, thoughts, rants, and many other possibilities with you.

Last you read, I was working my way through a terrible injury and actually started to feel relief and regain strength and movement. Up until a few weeks ago I was almost back to doing all the things I used to do, but then I started getting this weird hip flexor weakness. Like down and out, stop yourself from stumbling to the floor weakness. I made the choice to call Mr. Mike Robertson to help me with this new issue. New issue it was not, most likely directly related to my previous problem, more on that at a later time.

Long story short, I’m doing very basic workouts these days in an effort to heal myself AND get back to doing what I do.

What happens to your motivation when all this spirals down a dark path of inactivity? It goes to hell, that’s where it goes. I know, I said it. Truth is, it’s the truth, but it’s also a lame ass truth at best.

As I previously wrote, I felt sorry for myself. Recently though I found myself realizing that this is the lamest thing I could feel. The other day as a matter of fact I decided that I wasn’t going to approach things that way anymore. Why, what changed?

The biggest thing is that things are better. My movement is better. It’s not perfect but it could be worse. I’m able to workout, just not the fun and challenging workouts that I’m used to, but that too will come. Life is a big part of this, it doesn’t stop moving because you do, literally. I decided I needed to get back into my life, the one I was used to, the one you are used to interacting with.

So, I’m making some changes to my current habits.

Check in tomorrow for the list.

I sometimes wonder if the impact would have been different if I started posting about the ‘event’ as it occurred, but I came to realize that it would probably be far less significant, as 6 weeks ago I had no idea I wouldn’t touch a weight let alone a workout.

We reach today: my first workout, at least that I will classify as a workout, but outside of this scenario I’d classify today’s workout as a warm up…anyways, I worked out today.

Two sets of 12 swings and 5 push ups followed by three sets of 8 ring rows and 8 squats. Impressive I know.

In my head I should be happy that I got that much done with minimal pain, but instead I see what I used to do:

And compare it to what I’m able to do right now:

It’s a significant difference.

Yet, I’m taking care of myself, and trying to be the role model that actually rests when bad injuries creep up and not just push through despite the pain.

In the meantime I’m anxiously waiting to see how I feel tomorrow.

I was a little worried, earlier in the week I opted for a very brief workout (if you can call it a workout) of modified side planks, some band stretches, and pigeon holds. The next day I was extremely stiff and had increased the amount of every day pain.

Not good.

I went back in for some adjustments from the chiropractor, typical post adjustment stiffness, but nothing out of the ordinary.

Enter a change in my thought process…

Before I continue let me first say that resting is crucial in many circumstances, and if something hurts you shouldn’t do it. That’s precisely what I’ve been doing for 8 weeks now and nothing really changed. The plus side of resting is that the constant pain went away, only certain movements generate any pain now, and I walk pretty well.

I began to think that my body is used to movement and now I wasn’t getting any. I’m used to being on my feet and moving around, showing multiple exercise demonstrations an hour, and just being on the go. Since I was moving around well, I decided I would demo more during one training session and do some of the work with the team I was training. The whole time I felt good. I didn’t end up doing any movements that caused me any pain. Granted it wasn’t a workout but I was moving.

I was extremely nervous to wake up the next morning.

Although I felt good the entire time I was doing some of the exercises, I was nervous that I would wake up with a significant amount of pain, that I’d be hobbling around again, and that I throw myself back a few steps into the annoying drama of my lower back.

Thankfully…I felt pretty damn good. Actually given my inactivity, movement restriction, and pain, I was ELATED.

Next step: continue to be cautious while adding in a few more movement patterns.

For me, exercise is a part of my everyday life.
I believe in exercise as a natural stress reducer.
I believe in the mental toughness that is gained through challenging workouts.
I believe in the empowerment that is achieved by gaining physical strength.

I still believe in these things, but it’s been 55 days since I was able to tap in to these things that are so important to me. I’ve been forced to find a way to deal without them or find something to replace them.

As Erica mentioned in the comment section of my previous post, my main goal now is taking care of myself, working through the injury and resting. She’s right, and she knows. Not to mention that because of her focus on doing what she needed to do, she is back on the path to being even stronger than she was before her injury. Yet, much like you would probably feel…It’s killing me. Will I live? Sure. If you’re in the same place as I am, you’ll live too.

It’s far better to rest and rehab it now then it is to over-do-it and have to sit out longer later on because you can’t physically move. That’s the part I have to remember.

So, it’s been a long and grueling 55 days since I’ve done a workout. I messed around with a few lunges about 3-4 weeks ago and it sent me back to pain central, so I’ve completely taken everything off the table except for walking. Walking!! Ugh.

Today though, I’m going to do a few small sets of push ups, rows, and the only exercise I’m “allowed” to do, side planks. I’ll keep you posted on how it goes.