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
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
As a mostly self-trained and coached athlete, Canadian Master of Sport Kathryn Golbeck has gone through numerous progressions and regressions in training during her kettlebell journey. Read the following interview to discover the lessons she learned and how you can apply them to your own practice!
1. What is your athletic background?
My athletic background includes cross-country skiing, rock climbing, hiking, running, road bike riding…anything that gets me outside and active. I have always used weight training to supplement my other sports. I have done marathons and shorter distance races and triathlons, as well as cross-country ski races. Currently, my competitive focus is on Kettlebell Sport and other sports are supplementary. This winter I have also skied a lot, which definitely helps my conditioning for kettlebells.
In high school, I was known as the girl who deplored trans fat. I told anyone and everyone who would listen about the dangers of hydrogenated oils – that your body can’t process them, and thus they cause blockages and ultimately lead to heart disease (which happens to be the #1 killer in America). As valedictorian, I gave a speech at graduation where I ended with the following piece of advice: “Don’t eat trans fat. It clogs your arteries and causes heart disease.”
While my 14-day Eat Smart Restart nutrition program does not focus on weight loss, my clients have been finding it’s a nice side effect of eating smart. By eliminating processed foods and high levels of sugar intake, anywhere from 5-10 lbs of weight loss is possible over the two weeks of Eat Smart Restart.
“After completing the Eat Smart Restart program and following the food guidelines exactly, my energy levels increased and I even felt more energized while working out. My sugar cravings diminished and I lost 8 lbs from start to finish! I’m continuing to eat with the same guidelines even after the two weeks are up.”
– Lauren S.
“Everything in moderation” is my favorite motto when it comes to nutrition. If you have a sweet tooth like I do, you know following that motto is easier said than done when faced with the abundance of sugar-laden treats out there.
Let me clarify: There’s nothing wrong with eating sugar in moderation, but eating too much can lead to a toxic environment in your body that causes disease.
While I’m sure you are aware of the high amounts of sugar in desserts and treats, what you may not know is there are hidden sugars lurking where you wouldn’t expect them to–and even in foods considered healthy.
Here are some common grocery items that you may not know contain hidden sugars:
While I don’t label myself as vegetarian or vegan, I have become much more conscious about the type of meat and animal products I consume in the last year since reading books like Eating Animals by Jonathan Safran Foer and The Omnivore’s Dilemma by Michael Pollan. If the animal came from a factory farm, I will likely pass on eating it. I’d like to skip the side of antibiotics and hormones, thank you very much.
Ingredients: Garbanzo beans (15 oz), tahini (1/4 C), 2 red bell peppers, 1-2 lemons, garlic (1/2 clove), olive oil (2 T), cumin (1/2 t), and salt (to taste).
Life has been busy and exciting during these last couple months of 2014! Building up a client base and new programs takes time and lots of work, but I’m looking forward to where 2015 will take me.
One of the most common responses I get when I talk to people about making healthy changes to their diet is “I don’t have time to cook.”
While I completely understand that most people live a busy life that leaves little time or energy at the end of the day to prepare food, the misconception here is that cooking a fresh, healthy meal is complicated.
Here is an example of a quick, easy side dish that takes less than 10 minutes to prepare. Top with a fried egg and serve with avocado, tomato, and a slice of bread for a delicious lunch or dinner.
Mushrooms & spinach cooked in coconut oil with garlic, red pepper flakes, and a pinch of salt. Saute for 3-5 minutes until spinach wilts.
Want more healthy meal ideas? Sign up to receive a FREE 5-day meal plan at mykorstrength.com/nutrition.