kettlebella wisdom

Baby Talk

michaelashine — Sat, 07 Apr 2012 13:29:59 +0000

Hello Dear Ones,

OH…to exercise or not to exercise… That usually IS the question.

We generally know what we ideally want to be doing to make a positive impact on our health and waistline, BUT…the corresponding actions don’t always take place.

New habits are hard things to introduce, and challenging habits are often hard to keep up – so how on earth do we not only introduce something new, but THEN stick to it?!?

Baby talk, my sweet papooses. That’s right, baby talk.

Take thy sweet little self by the hand and gently ease and entice yourself towards an activity that you are internally kicking and screaming about doing.

Coo and cajole your spirit by giving yourself little incentives to make this overwhelming task happen. “Let’s play some fun music.”, “We’ll just do/work at this for 10 min, then we’ll see how we feel.”, “After we’re done we’ll enjoy a (insert treat of choice = movie, latte, magazine, bath, etc).”

And my personal favorite as my inner little one is dragging her feet, clearly indicating how much she doesn’t want to, and how we can do it tomorrow…is to declare over and over how fun and great this time exercising/reading/studying is going to be, and how amazing we’re going to feel after.

“Woo!”, “Yeah!”, “That’s right!”, “Can’t wait!”, “Here we go!”, “Yup!”, “Right now!”, “So amazing!”, “So fantastic!”, “So fun!”

It works! Try it. Turn that attitude towards your less than desired task upside down. Chances are your frown may very well go right along w/ it .

To encouraging you to love yourself up, so you never drag yourself down.

xo, M

Intervallo Classico!

michaelashine — Mon, 06 Feb 2012 15:09:57 +0000

Ciao Meie Amici!

Si! Now, I easily could be shouting out a Dah! or Yah! for that matter, because fitness and intelligent ways to get there are not a matter of nationality.

Do we know about intervals?? :O! if not! Intervals are benne! Intervals are rapido! And most importantly intervals work!

So…if you have swung a kettlebell or two, you might recognize that those workouts are set up in an interval structure. Really? Oh yes! Work hard for a bit, rest for a bit, work hard for a bit…

You see, when you cycle through work and rest periods it actually makes the body more efficient in getting faster and burning more calories. Plus, it’s more effective than traditional long, steady state cardio (ie one pace for a looong time).

Here’s a tidbit that might get you to change up the traditional:

“In a study comparing the two methods of training, subjects increased the use of stored glucose (glycogen) and fat by the same amount after five days a week of training for six weeks, but the interval subjects trained only one and a half hours per week compared with four and a half hours per week for the endurance subjects.”(http://www.medicinenet.com/interval_training/page3.htm#advantages)

Dio Mio! Less time for the same results?!? A matter of national importance!

So, try it out the next time you’re climbing onto that treadmill. Work w/ 30 sec increments. Jack up the intensity and truly challenge yourself when you are “working”. Slow the speed way down when you’re “resting”. See if you sweat more. Notice if your body starts to recover faster during your rest periods. Check out if your body starts to change w/ adopting this new way of working out!

And if you need any more fuel for this fire go to: http://www.mytreadmilltrainer.com/interval-training-top10.html for many more reasons to welcome the change of a different season in your fitness realm.

So, Buon Appetito! & Prego! I can almost hear the “Gratize!”.

To Your Buona Salute!

xo, M

Destination this Location

michaelashine — Tue, 20 Sep 2011 23:18:07 +0000

Uh Darlings!

I’ve missed this end of the contact w/ you all! Hope all are well, and that the beginning of your fall (eek!) is off to a good start.

How are things? Are they fun? Are they full? Do they seem too full? Stwessed??

Here is a more a than valuable technique that I’ve learned as of late (simply because there was no other option).

When deadlines and demands and desires are swirling around your head at a break neck speed. Stop. Focus on where you are, and the task at hand. That is all there is anyway, and certainly the only thing you have any influence over right now.

The thing that happens w/ fully embracing this exact spot on earth, and at this very moment is a feeling of freedom and joy! Oh boy! What fun! Tis true.

Trust is the thing that makes this all possible, because if Chicken Little’s peeping become audible = you’re a goner. My personal flavor of the freakout comes in the form of panic induced concrete. Yes. Feeling of being. made. of. stone. And when there is ALL to deal w/, that simply won’t do.

The only thing that makes a life full to the brim, that’s full of uncertainty, where you are living in a state of ease, efficiency, and enjoyment – is trust.

Let go. Oh my God. Hard, but honestly harder not to do.

So, what have we learned? Ideally always, but ESP when stressed and overwhelmed:

1. Reconnect to what’s around you. Sound crazy. Say out loud what’s around you. Touch things. Use your senses, and get the heck out of your head.

2. Deal w/ what’s in front of you OR one thing. Only. Right now.

3. Trust. Please. All that you need will be provided. You have the opportunity to enjoy the wild ride that your life is, right now.

4. Acknowledge the magic and mystery that results only from living up your surrounding, and this moment.

So take a trip, and arrive in uncharted waters, in this yet to be discovered time and place. Right here. Brimming w/ delight, full of adventure, custom created just for you.

To Your Vacation in ALL Situations,

xo, M

Ladies, I Think I’ve Cracked THE (or @ least A) Code!

michaelashine — Thu, 07 Jul 2011 00:07:37 +0000

Ok Girlfriends!

Alright, not that this has been every women’s struggle, but I’ve certainly
heard much about it from the masses and it’s DEF been a concern of mine.

Yes, big can = beautiful, but it can also be bothersome when trying to
negotiate “beautiful” into your jeans. And it TOTALLY sucks when you work hard
only to not get what it is you want .

SO. Some hard fast facts re: fitness.

Fact – Full body workouts burn more calories than working muscles
individually.

Fact – The more muscle you have on your frame = the more calories your body
requires in a resting state.

Fact – Intense intervals (short bursts of work and short periods of rest)
not only burn more calories overall (including after you’ve stopped working
out), but they help maintain muscle mass (as opposed to steady cardio which can
whittle it away).

Fact – Explosive resistance training does = awesome, BUT the faster
you contract a muscle the bigger it will become.

AND the Golden Pant Leg Freeing Fact – Slow contractions and isometric
exercises not only challenge the muscles/body, but they make them
smaller!!!!

OMG. Un-freaking-believable.

We’ve all coveted the yoga and pilates body for this reason, but those
exercise camps don’t offer significant calorie burn to significantly reduce
fat.

So how to use this glorious news?

Do, do body weight/kettlebell exercises but make certain to mix in either
slow contractions in one direction (ex. lunge – sloooow up, fast down, slooow
up…) and/or static holding (ex. hoooooooold that bottom position for 30-?+++
sec), and THEN do those same lunges.

Aye – yeeeeee! And how!

Check it out y’all and let me know what you think.

To keeping your chin up and your body strong.

xo,
M

Meathead No More

michaelashine — Tue, 07 Jun 2011 02:34:15 +0000

So, Fitness Enthusiasts!

Are we all convinced that the sole purpose of physical exertion is the effect it has on our physique? Your cardiovascular health primarily? Immune system?? (Ok, I could clearly go on but will reign it in here.)

Well darlings, even though some of us still live in the, “I pick things up, and put them down.” camp – exercise can also have a profound effect on our brain! Memory, concentration and even learning! Oh my!!

Read this to know why!

“Exercise increases the level of brain chemicals called growth factors that help make new brain cells and establish new connections between brain cells to help us learn. Interestingly, complicated activities, like playing tennis or taking a dance class, provide the biggest brain boost.

“You’re challenging your brain even more when you have to think about coordination,” explains Ratey. “Like muscles, you have to stress your brain cells to get them to grow.”

Complicated activities also improve our capacity to learn by enhancing our attention and concentration skills, according to German researchers who found that high school students scored better on high-attention tasks after doing 10 minutes of a complicated fitness routine compared to 10 minutes of regular activity. (Those who hadn’t exercised at all scored the worst.) http://health.usnews.com/health-news/diet-fitness/fitness/articles/2010/06/30/0630healthexercise

Thrilling, yes?

So whatever aspect of your being it is that may need a boost – know that your beauteous brain is also getting in better shape in the process.

To Pumping it ALL Up.

xo, M

Chew or Swallow?

michaelashine — Wed, 11 May 2011 19:22:40 +0000

Hello Darling Ones.

Inquiring minds want to know!

Do you -

A) scarf your meal in minutes so you can rush to do what’s next on your list?

B) have you mental musings on all else BUT the tasty morsels that are mouth side?

C) frequently feel MEGA full due to manging at lightning speed?

If so my sweet, you are NOT alone. Crazy expectations from ourselves/others, and not honoring our bodies are primo culprits in this harmful little gustatory dance.

So what to do? Why, CHEW!

Chew the glorious particles of sustenance that are greeting your teeth and tantalizing your tongue! Taste what is in your mouth, smell what is on your fork, and see what is on your plate! You will be ever so much more satiated and delighted by the delicacies that are nourishing your body and your senses.

Rumor has it that adopting this format for the refuel will result in -

A) more intense (and diff) flavors being released/noticed

B) feeling full and satisfied w/ far less

and (blessedly)

C) calmness

Check it out. You’re doing it anyway .

To embracing your experience.

xo, M

What to Do When You Overdo

michaelashine — Tue, 01 Feb 2011 03:37:15 +0000

Hello Darling Ones,

I want to stand up and recognize that “non-ideal” behavior does in fact happen from time to time, and share how to help get your body (and mind) back on track.

SO. I believe most of us know that frequent small meals are most beneficial for weight loss, but probably many of us also have overindulged despite our goals for any number of reasons (at a party, stress, etc.). Unfortunately what typically happens is once you’ve tied on an overabundance of calories, the tendency is to try and compensate for that surplus by pulling way back thereafter and usually the next day as well.

BIG NO-NO! Why? Because the body feels like it’s starving! Which actually causes it to slow your metabolism and cling to the calories that you have consumed like white on rice converting them to fat – cause lord knows it doesn’t know when you’ll be fueling it again.

SO! When you do overdo it – relax, and make sure your very next meal (which should NOT be hours and hours away) is teeny tiny. Just a few bites of something. Why? Because that mere morsel of food will give your metabolism train a little kick in the engine to start chugging along again.

Two big bad reasons why we gain weight – overabundance of calories, and too much insulin production. Think we understand the too many units of energy part of the program, but what about this insulin thing??

Insulin is a lovely helpful hormone that helps regulate blood sugar. When we have too much sugar in our blood stream, or too much goes in too fast – the body releases insulin. Insulin drops our blood glucose (sugar) levels fast, and sadly past the optimum threshold. This is often to a point where we feel hungry again sooner than we really are (blood sugar is actually too low). This is the reason why high glycemic carbs (think white rice) are detrimental to your body and weight loss efforts.

BUT, insulin is also released when you consume too much for your tummy (listen, it will tell you when enough is enough) – which results in the same bad scene. BECAUSE insulin ALSO encourages the body to retain fat = el sucko.

SO, what have we learned?

When you overeat -

A) relax

B) have a teeny tiny bit of something the very next time you eat

C) continue to eat small meals often that next day (do NOT starve yourself to make up for what you chose to do the night before)

D) remember insulin is the guy that hurts your weight loss efforts

- high glycemic carbs (carbs w/ no fiber) brings it out

- overeating brings it out

*and lastly (and most importantly)

E) be VERY kind to yourself (in general) after you do something that ultimately is hurtful to the body

Love cures much, and self love is the greatest way to help you get you on your path to your highest self. Honestly,it freaking works people.

To Swearin’ it’s True.

xo, M

Nothing Changes if Nothing Changes

michaelashine — Mon, 03 Jan 2011 01:05:13 +0000

Long Time No Communication Darlings,

Hope you are all well, and feeling eager to get into this New Year.

I wanted to share something that has been helpful for me, and that I hope will give you a little something as well.

Nothing Changes if Nothing Changes, right?? How simple and true this is. Goes for any behavior that you wish to alter/omit from your life.

So, if resolutions have been dancing like visions of sugar-plums in your head – this might be a phrase to call up when you’re A) hitting the snooze button (again), or B) having a few more bites to finish that piece of cake (that you may not even want), or C) continuing to engage in any activity that doesn’t feel fulfilling.

Set your sights on NOW, and you may be amazed w/ how that ocean liner that’s been going full steam ahead towards “what it is you don’t want”, actually starts to turn slowly in the direction of “what you’ve always wanted for yourself”…

Glad to be back in touch .

To living these lessons.

xo, M

Sumo Wrestlers DON’T Eat Breakfast!!

michaelashine — Tue, 14 Sep 2010 02:35:21 +0000

Well Lovelies,

Hope that is/isn’t shocking to you. And if so, perhaps you will be rearranging some of your meal times…

Check this out for more MAJOR diet don’ts.

http://www.fitnessgear101.com/stupid-fitness-idea/crash-diets.aspx

To making sure your metabolism stays in high gear.

xo, M

Oh Baby!

michaelashine — Tue, 31 Aug 2010 13:59:29 +0000

Hello My Bundles of Joy!

Just a big FYI for those of you who know the lovely lady Diana, who was faithfully swinging a kettlebell alongside us until her 7 month of being pregnant, has had her baby!

Tobias was born on 8/24 at 11:45pm and was 8lbs 9oz. The tale that comes w/ this delivery story is eventful to say the least (10 days past the due date, fevers, elevated heart rate for the baby…). The crescendo came when the 18 hour labor terminated w/ a “to C-section, or not to C-section” and this determined peaceful warrior dug deep and pushed her little one out. (She cited that she drew some of this strength from doing kettlebells!!!)

Apparently Diana isn’t the only one that has had benefit w/ her pregnancy and delivery from kettlebells. Read more from another lovely lady – http://kbellqueen.blogspot.com/2010/01/amazing-pregnancy-and-labor-from-using.html

Also some additional benefits of kettlebells for Moms to be include (but are not limited to
- better control over weight gain
- reduce possibility of developing gestational diabetes
- relieves stress and builds strength/endurance needed for labor and delivery
- easier and faster recovery
(http://www.dragondoor.com/articler/mode3/518/)

So bring it on expectant Mother’s! (that is IF you have done kettlebells prior to getting pregnant! As w/ all types of exercise.) Because baby, producing the miracle of life is a big job. Maybe training for it doesn’t seem like so crazy a notion.

To supporting you baby! And your baby!

xo, M