As we all know, kettlebell lifting can wreak havoc on your hands. I, for one, often feel self-conscious giving people a high five because of the blood blisters, callouses, or giant patches of dry skin on my hands. In some gym cultures, ripping your hand is a glorified battle wound that shows you gave your all in a workout. In the kettlebell world, ripping your hand totally sucks because it means your technique was off and/or you might not be able to train tomorrow.
Even if you don’t particularly care what your hands look like, there are several factors to keep in mind if you want to lift consistently without tearing up your hands.
How do I spell your name correctly?
What do you do for a living?
I’m an actress. I perform at the national theater in Oslo for the time being, and I’m in a Norwegian film that is playing now. I do improv and teach improv as well.
What is your work schedule like?
I rehearse and perform 4-6 times per week, often with two shows on the weekend. I do other work in the daytime, such as recording commercials for the radio or filming for a TV series. Occasionally I work with a touring country and tour Norway. If I do films like I did last year, I travel to Hungary and Germany to shoot. Now I mostly work in Oslo because I have a young daughter. Continue reading →
My first competition was after just a few months of training in November of 2013. I competed with the 12kg and got 103 reps. In December I competed again with the same weight and got around 130 reps. After that, I figured I was ready to move up in bell weight and started transitioning up to the 16kg. I decided that the Cali Open in February 2014 would be my next goal.
Ten seconds before the completion of my 10-minute set of One Arm Long Cycle with the 16kg bell, I broke my arm. Continue reading →
1. Weighted shoulder dislocations (upper lefthand corner of video): Start with no weight and progress in 1-2lb increments.
2. Jefferson curl (upper righthand corner of video): Start by dropping your head and neck, then slowly roll down vertebrae by vertebrae, holding the end position for a more intense stretch on the hamstrings. Come back up the same way, slowly rolling up. Again, start with no weight or very light weight and work your way up.
3. Bridge push throughs (bottom half of video): From a bridge position, drop down to tap your head to the floor, then push the arms straight and head forward through the arms for a great shoulder opener. If you are unable to do a bridge position, use an exercise ball and simply hold a backbend instead.
Five weeks out from the 2014 OKC NorCal Open Kettlebell Sport competition, I severely rolled my ankle on the job. The first action I took was call an advice nurse and schedule an X-ray after the swelling went down. The X-ray revealed a severe sprain in the ligaments that run over the top of the foot. Instructions were to ice, rest, and elevate for a day then wrap the foot up. Continue reading →
I’ve had a few requests from readers about what I eat. This post is not meant to show a “perfect” diet, and it definitely does not show everything I eat in a day. Remember that everyone is different and nourishes their body in their own way.
A couple of notes about my nutritional habits:
I don’t subscribe to any particular diet (nope, I don’t eat paleo, whatever that means).
Although I avoid processed food like the plague, give me ALL the (healthy) carbs!
I don’t eat a lot of meat, mainly because most of it comes from factory farms which grosses me out. However, I eat meat when I feel like it/know the meat has come from a good source. I don’t call myself a vegetarian.
Quick and easy meals are my go-to. I eat fried eggs for dinner more times per week than I like to admit.
Here are a few examples of different options for breakfast, lunch, and dinner. Continue reading →
Jerry Gray, at 73 years old, is an inspiration to those of us that aspire to stay strong and fit throughout our entire life. In addition to a daily routine of walking his dog, bodyweight exercise, and weightlifting, Jerry competes in Kettlebell Sport. At his last competition, the IKFF Chicago Classic, Jerry completed 162 reps in 10 min 16kg Snatch and 69 reps in 5 min 20kg Snatch. Continue reading →
My whole day feels better if I start it off with movement – any kind of movement. A couple weeks ago I came across Max Shank’s 5-minute flow idea and thought it looked fun. Essentially the idea is you take five minutes at the start of your day (or whenever you have time) and move in anyway that feels good to you: stretch, yoga poses, neck rolls, mobility drills, exercises, etc.
I been incorporating these flows more and more into my daily routine and I challenge you to join me in taking a few minutes each day to move and feel your body!
Here are videos of my personal 5-minute flows to give you some ideas to start: Continue reading →