Saturday, April 30, 2016

LiveFit Revolution Update

Yes, I'm still swinging kettlebells (KBs) and enjoying it. I've wanted to write an update  but haven't had time until this morning.

So here it is:

The workouts start at a beginner's level but can be amped up by using heavier KBS. I'm using the videos along with the paper often taking shorter breaks than the participants.

You are told that you'll make fast strength gains and I appear to have done so though perhaps it's more a function of learning better form than real strength. As of today I'm halfway through week 3. I started Week 1 with a 10# KB and am now using 20# for most moves. I'm flirting with moving up to 26# - at least for swings - next week. (The full warm up, which we built up to as of yesterday consists of a total of 120 swings) This sounds like it would be hard to accomplish but it was done so systematically that you hardly notice it.

If you have a question about form you can post and Jason comes in and answers - I needed guidance with snatches. No sign of Alysia so far.

I think for me having a progressive program where each workout was filmed live and is different is the ticket. I also don't feel the need to do the hardest workouts out there so that helps.

For the first 6 weeks you do four KB WOs a week with daily cardio (30 minutes) and one Cardio Challenge. So far I've used my Bellicon for daily cardio and did a Cathe Step DVD in place of a stair climbing challenge. I've also snuck in some T-Tapp. I'm no KB expert - not even close - but it feels as though we're simultaneously building up a repertoire of moves while perfecting form and building base strength.

After 6 weeks you do two planned KB WOs, add another type of WO and are supposed to choose a previous KB WO from the site. If I make it that long - taking this a week at a time - I may try pulling out some of my older KB DVDs to see how they feel. The daily cardio and weekly cardio challenge continues.

There are a total of 30 weeks of workouts on the site. I do not know if there is repetition in later weeks.

Anyway a shout out to Bee! Thanks so much for introducing me to this site!

Monday, April 18, 2016

LiveFit Revolution KB Workouts 1&2

Yesterday I tried the Week 1 Day 1 LiveFit Revolution KB Workout. It's a streaming workout which usually don't work for me but for some reason it was fine. The workout lasts approximately 41 minutes and is aimed at beginners but by using a heavier KB a more advanced person could use the workout.

The workout is set in a large room. Participants stand and work out in a circle. They each have an exercise mat and a KB. The instructor, Alysia Gadon, is both ACE and RKC Certified and holds multiple additional Certifications.

The class is a live class. There is no music. Despite this I found this workout more helpful than any of the other KB dvds I've tried. The reason for this is that Alysia is skilled at keeping the class moving while correcting the participants in a way that helped me better understand KB form. Her corrections do no slow down the workout.

Alysia assumes we are new to KBs and teaches each move before we do it. I didn't mind this because I need a form review. The website also has a printout of the exercises, sets and reps for each workout. I found this helpful on day 2. The workout ends with a thorough and actually, for me, relaxing stretch. I can't say I totally enjoyed this workout but I did feel engaged and energized once we were finished.

Today I did the Week 1 Day 2 workout. I didn't expect to want to do it but when I looked at the printout it seemed like a big jump from Day1 and I was curious about the back to back workouts. Alysia explains that the two workouts are different because they are being done two days in a row. Day 2 did feel easier. It actually felt as though it built upon day 1.

The workout "hung" on my computer twice and I was happy to have the printout each time it did. I didn't need as much recovery as was built in - I probably need a heavier KB. I was shocked to find that I actually enjoyed this workout! The workout clocked at around 49 minutes and again ended with the stretch sequence from day 1. Alysia only takes the time to stop and introduce the new exercises though she does a great job with form review as we move through the moves we had on day 1 .

I almost forgot...we are encouraged to perform some self bring blood into our muscles after our shower.

We are encouraged to walk 30 minutes a day in addition to the KB training. I had a previous appointment with my Bellicon so I rebounded for 30 minutes each day.

Day three of the program is cardio (walking) only.

I'm not sure if I'll try Day 4 or not. If I do, I'll definitely review the workout. I'm definitely curious about whether or not they do two more KB sessions back to back again.

I definitely think this program has real value, especially given the fact that it's free.

I have some thoughts on the eating plan but that'll have to wait until tomorrow.

Editing this workout review to say that I definitely used the word definitely too many times. I definitely won't do that on my next review. ;)

Sunday, April 17, 2016

A Free, 100% FREE "Soup to Nuts" Fitness Program

I recently came upon a link to LiveFit Revolution and was blown away by the amount of information and support that they provide - and it's all FREE!

I signed up and began to poke around sure that at any minute I'd find the "catch." Maybe a link that announced that after the first week the program would cost $X.XX. I found nothing, not so much as an affiliate link.

What I found was an eating plan that while based upon animal foods does provide plenty of vegetables, limited fruit servings, limited whole grains, daily flax seed and nuts and NO processed food, not even processed  "health" food. The menu contains limited vegetarian/vegan protein choices and it's suggested that vegetarians/vegans should consult a dietician to be certain that their needs are met. It's also stated that the first 6 weeks of the plan is quite limited but it opens up with additional choices after that 6 weeks. I'm not encouraging anyone who follows a healthy plant based meal plan to jump ship. I'm making note that for someone who frequently eats take out, fast food, restaurant food or processed "ready to eat" food this plan is a big step up. The clip above is one of the recipe videos you can find on the website.

There is also a very complete exercise program. It consists of walking, a weekly cardio challenge, some flexibility and strength training in the form of a progressive KettleBell Program.  The Exercise program is extremely well presented. There are tutorials on getting started, how to choose a Kettlebell and instructional videos on each of the KB movements that the program uses. There are also separate streaming KB workouts - four of them for week 1 alone and a weekly video that describes the cardio challenge of the week. The only thing left to your imagination is the 30 minute daily walk you are instructed to take.

In addition to all this there is motivation! Motivational videos (tons of them), success pictures and stories, a community forums section and even a personal blog should you want it.

They have an very robust YouTube channel. 

I'd love to say that I'm going to follow the program and review every video but I know that's not going to happen. If time allows (and my wonky internet connection cooperates) I may do the first video and review it. I must disclose that I've tried to love KB training multiple times in multiple ways and it never seems to "take" for me. I don't want my personal bias to stop me from giving this Free program the kudos it deserves.

Friday, April 1, 2016

Yoga Practice for Hip and Save in Stability

I found this delicious practice today. The icing on the cake was realizing that she has 40  more free for our enjoyment!