Kettlebells, Sweat and Hard Wood Floors

I kettlebell workout in one of two places ordinarily. Outdoors or sometimes at the gym...Hey I do enjoy steam and sauna from time to time I have to admit. SO today I decide to work out barefoot on a hardwood floor in my Towson home. Not smart at all. I guess the absinthe from last night short-circuited my brain today because when you combine sweat, kettlebells, a Turkish Get-Up and Hardwood flooring you end up tweaking your back.

Today' Workout

Using a 24kg kettlebell:

5 Long Cycle Clean and Press, Left and Right
10 Swings, Left and Right
5 Long Cycle Clean and Press, Left and Right
5 Racked Squats, Left and Right
5 Long Cycle Clean and Press, Left and Right
2 Turkish Get ups, left and right
5 Long Cycle Clean and Press, Left and Right
10 snatches, left and right
5 Long Cycle Clean and Press, Left and Right

For 1 circuit and then the 2nd circuit:

5 Long Cycle Clean and Press, Left and Right
10 Swings, Left and Right
5 Long Cycle Clean and Press, Left and Right
5 Racked Squats, Left and Right
5 Long Cycle Clean and Press, Left and Right
2 Turkish Get ups, left and right and oops tweaked back.

Time was 32 minutes and average heart rate was 144.

Be Fit, Sandy

Auguest 22 Workout

Today is an easy workout day for me. I had two days of good snatches here in Towson and changed gears a bit. First, I used my 20 kg kettlebell, instead of the 24kg one and did one easy circuit as well as some core work.

Here is the circuit:

10 kettlebell swings, left and right
5 Long cycle clean and press, left and right
10 kettlebell swings, left and right
5 racked squats, left and right
10 kettlebell swings, left and right
2 Turkish Get-Ups, left and right
10 kettlebell swings, left and right
10 snatches, left and right
10 kettlebell swings, left and right

I did this in my backyard and then went to the gym and did 7 sets of three reps of "Knees to Elbows." (Video to follow)

How To Eat An Elephant

A friend of mine called me today to find out when Charm City Kettlebells is having our first classes. I gave him our kettlebell class Schedule for Fells Point, Canton and Towson and then began to answer some questions for him about kettlebells...how they are different etc. He is excited to start classes in Fells Point. Here's the thing though. His expectations are not completely realistic. He's a big guy. He's tall and shall we say "portly."

He has some lofty and admirable goals I want to help him reach but the time frame he hope to achieve it within was all wrong. He didn't gain his excess weight in a month so how can it lose it that fast?

Here's what is more realistic for all of us(unless you are a celebrity! Healthy changes in your body composition will occur if you out work your diet, get plenty of sleep and work your whole body out. Concentrating on small muscles (i.e curls and the like) won't effectively work your core and stabilization. Work hard, work out your whole body and you will see incremental changes that will result over time into a major change. You can't eat an elephant in one big bite. You have to eat small bites and it will take awhile!

Today's 20 minute workout

20 sets of 10 snatches at top of the minute. 200 reps. Had to summon all my mental strength to achieve as I was smoked!

How Jennifer Love Hewitt Lost 18 Pounds in 10 Weeks

Now the above statement is a bit extreme, in my opinion, as very few would pull this off in a healthy fashion. Jennifer Love Hewiit, however, seems to have pulled it off with a combination of kettlebells, healthy eating and body-weight exercise. Many other fit celebrities including Jessica Biel,Kathryn Heigl, Jennifer Lopez and Matthew Mcconaughey also use kettlebells with their workouts. It's no wonder as it's fun and burns as much as 1500 an hour!

Today's Snatch Workout

I really focused today on breathing and my grip. What a world of difference! I am preparing for the October RKC and things are progressing nicely for me.

I did snatches on the "top of the minute" today for 17 minutes and did 5 on each side. Total reps was 170 and average heart rate was 155. Felt really good:)

Charm CIty Kettlebells is Proud To Announce Our First Classes

I have some great news! First 5 to sign up get Massage and Free T-Shirt. First 10 get the Shirt!





You're About To Discover:



* An Incredible Workout that is unlike anything you can get at your local
* gym
* How to get into AMAZING shape at and have FUN doing it
* The best way to get fantastic results in less than 3 hours a week
* A training experience that will have you feeling empowered and
* invigorated
* How to have more energy than you have had in years
* THE Fitness Solution that will force you to tighten your belt a notch or
* Two tighter after only a few weeks.



Starting September 2, 2008 we will have our first Russian Kettlebell classes and boot camps through out the Baltimore Metro area!



Our first classes begin Tuesday, September 2, 2008 with our 5:30 AM to 6:30 AM Russian Kettlebell Class at Zen at Zoe’s at 1924 Fleet St. Baltimore MD (Check below for all classes at Zoe’s) and our Patterson Park Fitness Boot camp for $99. This session will run every Tuesday and Thursday at 7:00 AM to 8:00 AM in Patterson Park. It’s a 4 week class for a total of 8 sessions. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!



Also on September 2, we will be starting on Towson Fitness Boot camp at Central Presbyterian Church at 7308 York Rd., Towson MD for $99 . This class will be from 1:00 PM to 2:00 PM Tuesdays and Thursdays for 4 weeks. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!

The following week on September 8, 2008 we will begin our Milford Mill camp for $149. This group will meet at Milford Mill Swim Center @ 3900 Milford Mill Road, Baltimore MD from 6:00 AM to 7:00 AM Monday, Wednesday and Friday for 4 weeks. You will be using Russian Kettlebells, your own bodyweight and other fun and effective tools to melt fat and strengthen your heart, muscles and lungs. You will see amazing increases in flexibility, core stability, and range of motion!





Here is the Class schedule for Zen at Zoe’s Russian Kettlebells:



Monday: 5:30 PM

Tuesday: 5:30 AM

Thursday:5:30 AM and 5:30 PM

Friday : 8:00 AM and 5:30 PM



You must sign up for each class via email as the classes at Zen at Zoe’s will be limited to 8 people.



Here is the fee schedule for classes and boot camps:



Zen at Zoe’s : $120 for book of 10 sessions usable over 6 months.



Here is what you can expect when you enroll with Charm City Kettlebells :



* Dramatic increase in energy and endurance while losing inches from your problem areas.
* Tighten your core with Russian twists, windmills and the AMAZING Turkish Get-Up
* Move with powerful cat-like grace and elegance as your body becomes a cohesive unit instead of a collection of body parts.
* Boost Your Metabolism so that your body becomes a calorie burning furnace
* Money Back Guarantee





Email me at sandysommer@charmcitykettlebells to sign up. Just let me know which program you are interested in and I will send you the paperwork. If you still have questions then please call me at 410-812-0812 and I will be happy to help you.