Great Time in Miami!

I recently went to Miami with my husband. We wanted and needed a few days to relax and what a better place then Miami to do that.... at least for me since I am from Venezuela, so I feel that I am in my country every time I go there. :)

...but we didn't have good luck. The weather was really cold but anyway we had a great time. We walk, walk and walk alot!

I ate sooooooooo much but it was worth it :) Wow!!! Venezuelan food is amazing!

We also stopped by Anta's Fitness and Self Defense. It is such a great place. They have every thing you need to get a fantastic workout (Kettlebells, Clubbells, Medicine Balls, Rings, Rope Climbing, etc.)

If you are in Miami and want to train, you better stop by this place. The owner is Julio Anta.

http://miamikettlebell.com

I loved going to Miami but being seated in the plane for some many hours without doing anything.... Killed me, so the first thing I did when I came back was picking up my baby dogs (Rex and Chewbaca) and went to take a Bikram Yoga Class.

It is great to be back in San Diego and to be training once again!

How I Pressed the 24kg Kettlebell

Many women ...... maybe many men too :) would love to Press the 24kg Kettlebell.

I have been asked several times how I built my strength levels to be capable of pressing it. Here are some of my thought and experiences. I hope this helps.


* Tips for learning how to press heavy

Tip # 1 - Learn how to deadlift. The secret for me in learning to press heavy was discovering how to press against the earth and generate force and tension from the ground up. If you do not know how to use the earth to your advantage, it is hard to lift or press anything heavy. The beauty of the deadlift is that it teaches you how to intergrate your body into one harmonious machine and it teaches you how to generate maximum tension. And of course those of you out there who have deadlifted heavy know what I mean. The amount of tension and focus you need to "GRIND" a heavy weight and pull it off the floor is amazing. That is why I say learn how to deadlift correctly and your press can do nothing BUT improve. Once I "got it" and figured out how to tension my body, the 24kg KB went up.

Tip # 2 - Make your clean powerful and crisp. The secret to a great press is a powerful and focused clean. If you clean the KB and allow it to land on a loose, soft and lazy structure, forget it partner. You are not going to press anything respectable. You must clean the weight by loading the hips first, then by "POPPING" the hips. From there you aggresively grip and wrap your hand around the bell and almost "PULL" it into your body. The second you complete the clean, IMMEDIATELY start the press. I think it is a big mistake to wait too long after the clean. Clean the KB and start the press. Don't let your body LEAK any power and tension.

Tip # 3 - Be aggressive and know that the weight will go up. You must see the weight going up in your mind's eye prior to lifting it. Press the weight is your mind several times, know you can get it, and own it. Remember that feeling. Half the battle is in your thoughts and mind. If you are lacking belief and confidence, forget it, you have already lost. You must be CONFIDENT, FOCUSED, and ON PURPOSE.

Tip # 4 - Don't give up on the press. Many people the second they feel struggle give up on their press. Don't do this. Any weight that is heavy will challenge you. Know that it will be a challenge. As soon as the KB starts slowing down or you hit a sticking point, that is where all the prior training of deadlifting and tensioning techniques come into play. If you have done your homework on the other tension exercises, your press will automatically improve.

Tip # 5 - Learn how to press from the lat. I highly recommend that all women (and men) who want to press a heavy KB learn how to do weighted pull ups. Much like how the deadlift teaches you how to "COMPRESS" your body, the pull up teaches you to engage the lats. The strongest pressers I have ever seen all have well developed lats and very strong pull ups. If you can learn how to press from the lat your press will get better, PERIOD!

It sounds like a lot I know, but this is what has worked for me and what works in the real world.

* Sample Routine

Monday
Deadlift 5 x 3 reps
Pull Ups 5 x 1-3 (or whatever you can do. Negatives are a great way to learn how to do a pull up)
Snatches 5 x 5 reps (As heavy as you can safely go)

Wednesday

Clean and Press 5 sets x 3 reps per side
Double KB Front Squats 5 sets x 5 reps
Turkish Get Ups 3 sets x 2 reps/side

Friday

Single leg deadlifts 5 x 5/5 reps per side
See Saw press 4 sets x 5/5
Swings 5 sets x 20 reps (for conditioning)

Of course this is an example program that would work for most people. However keep in mind that following a cookie cutter routine is not optimal. Please contact me if you have any questions. Remember that what makes a program successful are the principles behind it. A great program is only as good as the focus and attention to detail you give it.

Watch this video of me pressing the 24kg. The techinique is alittle off :)

I haven't trained with weights for a few months.

Blessings!

Let me know your results!!!

Best,

Yoana

A little of...

I have been away from weight training for over a month. I needed it! I wanted it! but I can't believe that I could be away from lifting weights for so long.

I have been taking Bikram's Yoga instead. It is good for now.

I want to get more flexible and I know that I have to spend more time stretching. It is hard for me to dedicate time to stretching so taking these classes pushes me to do it.

Results:

- More Flexible.

- Mental Calmness.

- Less Stress.

- Better Single Leg Balance.

- Increase Strength..... I have never press the 24 kg Kettlebell as easy as I can now.

Some Tennis Elbow Problems? Try this!

Lie down on your stomach with your hands under your body and palms facing the floor.

Lift one of your legs and hold it for 20 seconds. Switch leg and hold for 20 seconds too.

Now Lift both legs and hold them for 20 seconds.

Repeat twice!

Health is a Verb!

Thanks to Joe Sarti for sharing this cool website to make your own motivational posters!

Taking it easy!

I have been training very easy... talking about weight. I am training for active recovery and into increase my GPP (full body conditioning).

I did today:

4 Sets

A-1 Medicine Ball (50lb) Shouldering Squat 5R + 5L
A-2 Alternating KB (12k) Renegade Row 5R + 5L
A-3 Rope Waves 20

4 Sets

B-1 Single KB Over Head Dynamic Lunge (12k) 10R + 10L
B-2 KB Bent Over Row (12k) 6R + 6L
B-3 KB Standing Over Head Triceps 10
B-4 Medicine Ball Slams 20

I started with some Joint Mobility and I finished with some stretching exercises.

It was great! and I had a good time!

Naked Warrior Workshop

Franz, Ken Black and I had the honor helping at the NW workshop last weekend.

I don't have words to describe how amazing the workshop is. I feel very sorry for all you that weren't there, so please do not miss the next one.

Pavel and Steve Maxwell are the most perfect teachers. They are full of knowledge and expertise. I left with ALOT material that I can inmediately use in my personal and clients fitness goals.

The 5 minute workout that Steve and Pavel put together for Sara and I was enough to make my body be very sore today :) Yes, it was only for 5 minutes!

I am positive that the Naked Warrior Workshop will make
you look better when you are naked :)

An A+ to Dragon Door Family. I feel very privelaged to be part of it!

Training my Mom!

Today I had the privilege of training my Mom!

She is 73 years old and Mother of 7 children. I am the baby :)

Her first appointment was last Friday. I was waiting for her.... She never show up :( Why? I never really knew why. She gave me many different reasons.... or maybe I should say, many different excuses.

After all, she decided to re-schedule her training session. I couldn't believe it, she wasn't going to show up again! but she felt pretty bad, so she decided to come to workout. She was very late but she came :)

This is her Program A:

Step Ups 2 x 6/6
Cable Woodchops 2 x 10/10
Swiss Ball DB Bench Press 2 x 10

KB Deadlift 2 x 6
Cable Pull 2 x 10/10
Swiss Ball Forward Ball Roll 2 x 6

She did great! and we had an amazing time together!

Use it or lose it!

A couple months ago I was capable of pressing the 24kg Kettlebell.

I have been training light since then because I was overtrained from two years of heavy lifting.:(

Last week I attempted to press the 24kg and I could not do it. Mentally I knew I could do it but my body couldn't do it.

Franz suggested to me to remove my shoes and perform a couple single leg deadlifts and a snatch of the 24 kg into an eccentric military press. I rested a few minutes and I tried again!

Bingo!!!! I could press my 24kg Kettlebell again!:)

Be careful.... If you don't use it you will lose it!

Revolution Kettlebell Fat Loss Program Trailer

Check this out!!!

The Ultimate Fitness Program!

I am very excited to announce the release of the Revolution Kettlebell Fat Loss Program DVDs.

Volume One: Instructional and Basic Routines and Volume Two: Intermediate and Advanced Routines offer you the opportunity to workout from the comfort of your home, office or whatever you are.

We guarantee you the formula to attack your fat from every angle and share with you the same secrets we have used so successfully with our clients.

"Prior to trying Revolution Program, I had belonged to gyms and had worked out on occasion but could just not connect with any workout program. Then I met Revolution Fitness. What they do has been beyond motivating. They always keep the workouts interesting, and continually pushing me to work harder.

I haven’t found a program as this one.

Now I feel so happy and great about myself. I don’t have words to describe as good and amazing it is!

This program definitely work! "

~ Carmen Morales ~

Tempo Running Helps!

Lately I have been going to the track to do some tempo running. Today was so beautiful that I decided to run a little longer and enjoy nature. I ran a 3 miles route (That I have ran for the last couple years) and something very interesting happened this time. It was easier to do it! I think a long break from long distance running and doing some tempo training at the track helped me to improve my jogging.

One less excuse

I have heard so many times millions of excuses on why to not work out and one of the most common is:

I haven't worked out because I have been traveling alot!!!

I haven't understood what it means, so I decided to dedicate my weekly fitness television segment to "how keep fit when we are traveling"

TIPS FOR TRAVELING:

- Don't ask or accept help to move your suitcases. Why? You can do it! so colaborate doing this and also help others to move their bags :)

- When you are waiting for a friend or taxi to take you to the airport perform some movements with your suitcases, such as presses, suitcase deadlifts, farmer's walks....

- At the airport or on a cruise use the stairs every opportunity you have. Avoid elevators and automatic stairs. Also while you are waiting to catch your plane, go up and down the stairs as many times as you can. Maybe in the begining people are going to believe you forgot something, after a couple times you have gone up and down the stairs they may think you are crazy :) after a few times doing it they will say to themselves that you are cool, smart and they may join you :)

It is very simple to do and the results are amazing! Give it a try!

Life is energy, so if you want to feel alive keep yourself moving!

Great Vacation Time! = Great Workout!

We went on a great Caribbean cruise with all my family (over 20 members) all athletes, so you can understand what a fantastic time we had.

I love vacation time...Who doesn't :) It is the best time for me to take care of my nutrition and exercise program.

The cruise had so much food and the crew's primary job was to make us gain weight :) so I decided to use the stairs every single day and visit the gym daily to perform some tempo running.

Tempo Running

3 minutes walking (warm up)

45 seconds sprinting

90 seconds walking

45 seconds sprinting

90 seconds walking........... Until complete 10 to 14 Sprints

5 minutes walking (cool down)

One day we did a competition to sprint from the 1st to the 10th floor of the boat x 2 times. Wow!!!! I couldn't believe how sore my abs and legs were after it!

By the way.... I did not gain any weight :)

More Fun at the Track!

More Tempo Workout but NOW 8 x 150 meters. Wow!!! It was great!

Warm up: 15-20 minutes. It included sprinting technique drills! After it I did 8 x 150 meters.

I ran them at 70% of my capacity and every 150 meters I did a different bodyweight movement:

30 Jumping jacks
150 meters
10 Push Ups
150 meters
60 Shuffles
150 meters
10 Fisted Push Ups
150 meters
3 Twisters
150 meters
10 Push Ups
150 meters
20 Jumping Lunges
150 meters
10 Fisted Push Ups
150 meters
30 Jumping Jacks

I loved it!!!

Light and easy workout but the right program for now!

5x5 Workout

Step Ups (12kg KBs)

&

Alternating Military Press (12kg KBs)

Front Squat (12kg KBs)

&

BW Pull Ups

It was very easy but It was the right program at this time!

Having Fun at the Track!

I decided to do some Tempo Run that Franz taught me.

I had a very nice 15-20 minute warm up! It included sprinting technique drills!

After the warm up I did 10 x 100 meters. I ran them at 70% of my capacity and every 100 meter I did a different bodyweight movement:

30 Jumping Jacks
100 meters 70% run
10 Push Ups
100 meter 70% run
60 Shuffles
100 meters 70% run
10 Fisted Push Ups
100 meters 70% run
3 Twisters
100 meters 70% run
10 Push Ups
100 meters 70% run
20 Jumping Lunges
100 meters 70% run
10 Fisted Push Ups
100 meters 70% run
30 Jumping Jacks
100 meters 70% run
10 Push Ups
100 meters 70% run
60 Shuffles

It was really hot but I loved it!!!!

I am a Caribbean girl :)

3-Day Detox

I just finished the Jay Robb Fruit Flush 3-Day Detox.

The first day was based on drinking 5 meals of 6oz of water with 24grams of whey protein podwer every 2 hours. The 6th meal was protein and alot vegetables and salad.

The second and third day were based on eating 5 meals of fresh fruit every 2 hours and the 6th meal I had protein and alot of vegetables and salad.

I got a little headache the first day and I missed my regular morning coffee :) The second and thirth day weren't too bad. Maybe alittle weak.

It was great and I am glad I did!

I did this Detox to re-gain some health and to just feel better. It worked!

Getting Slowly Back to my Training

After conversations with my husband/coach Franz and another great trainer Aaron Wilson, we figured out that I may have Adrenal Fatigue. I have read about it and feel that I experience 98% of the most common symptoms of the AF.

Anyway I went to see a specialist on breathing problems. He found I was in pretty good shape but he wanted to put me on some medications to prevent the breathing troubles I have had.

I told the doctor the type of workouts I have been doing for he last 1.5 years, poor sleep and stress but he didn't give it too much importance. I told him I feel exausted all the time but he didn't give it too much importance either......???? because of my persistence he let me have some Lab tests to find out what else is going on.

Well I left from his office alittle more calm because I could know that my breathing system and heart are working right. :)

Because of this health challenge I've decided to rest more, sleep more, and do my best without killing myself.

...... and let me tell you that I can still press and pistol the 24kg kettlebell without any problem :)

Lifting again!

After my visit to the emergency room I hadn't lifted weight for two weeks. I have felt weak and tired so I have chosen to walk and enjoy more time with Rex and Chewbaca (My baby dogs). Well I thought it was time to workout with some bells.

10 minutes workout
Double KBs Press 5 reps (12 kg)
Swing 10 reps (16 kg)

10 minutes workout
Renegade Row 5 reps each side (12 kg)
Snatch 5 reps each side (16 kg)

10 minutes workout
Single Leg Deadlift 5 reps each side (16 kg)
Rope Waves 20 reps

I felt pretty good. I did not have problems with my breathing but I felt like I was training using the 20 kg kettlebells :(