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This week we discuss what to do if you over eat on a regular basis and why Kevin is in love with single leg training.

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We, as fitness professionals, hear it all of the time, “I ate perfectly during the week, but I just had to have pizza during the game on Sunday.” (Or something along those lines).

Why is compliance so hard?

Is it an addiction to food? Maybe.

Is it because we rationalize our actions because that is how those around us are eating? Maybe.

Is it because we are on a diet that isn’t right for our blood type? F*ck no.

Is it because of fruit? Double F*uck No.

Here is the reason why:

Ready for it?

It is going to blow your mind… Seriously… Sit down. Oh…you already were…

We as humans have a major problem with the passage of time. Specifically our perception of the present and it’s effects on the future (hence the Doctor Who picture above).

Now let me explain this.

We want everything now. Be it results, or that hot piece of pizza on the table.

Instant gratification.

Or in this case, an immediate reaction to the actions that you took. What’s more gratifying, a grilled chicken breast or some Chinese take out?

When you eat a bunch of junk food, you don’t immediately add a new roll of fat or love handles moments later. Therefore the result of your actions are not immediate. Trust me, if you knew you were going to add 3-5 pounds of body fat overnight, you would have made a different decision.

You need to give yourself a good (valid) reason why you are not going to eat that junk food. Not, “Oh, wouldn’t it be swell to be able to fit into those old jeans.” It doesn’t work like that. That is just a dream, not a clear, vivid image. We lie to ourselves all the time. Stop bargaining with yourself so you can eat what you want when you want it.

You need to clearly understand the consequences of your actions (good or bad), even if they are not immediate. For example, if you eat a dozen donuts, you will put on two pounds of fat you didn’t have before you ate them. That could set you back another week to reaching your goal. Before you put it in your mouth, think about how future you is going to feel later that week. Another example of this conundrum are smokers. They figure that they won’t really have to deal with the consequences of their smoking until they are much older. Sacrificing tomorrow for today.

This is why mini diets like losing 10-15 pounds for a wedding or a vacation are usually successful. But when you return, you don’t have that immediate reason to continue eating clean and you are back to where you were again.

(Teenage Mutant Ninja Turtles are kicking so much shell they can eat tons of pizza and stay lean. They are also mutants…)

Photoshops Aren’t just for Making Fun of Your Boss

One thing that can help you literally visualize the future you want to come to pass is a photoshop of what you want to look like. Leigh Peele uses this to great success with her clients. Find a friend that is good with photoshop and have them modify your body for the end result you want to see. Keep it realistic though, don’t put your head on Yvonne Strahovski’s or Arnold’s body. That is unless you have great genetics (or have a personal chef and trainer on you 24/7) or drugs (Arnold wasn’t just drinking whole milk).

A great reason to watch Chuck. She also kicks quite a bit of ass.

Goal Setting:

I have talked about this before, but it is still important. Just take 15 minutes right now, sit down, and write out exactly what your fitness and physique goals are. STOP READING AND DO IT NOW OR YOU WILL NEVER DO IT! Again, this is the excuses thing popping up.

Start with a goals over the next four weeks.

Week 1: No cheat meals. Lose 2 lbs. Reassess and review results.

Week 2: Calculate resting metabolic rate and a 10-25% deficit. Comply. Lose 2 lbs. Reassess and review results.

Week 3: Comply with deficit. Lose 2 lbs. Reassess and review results.

Week 4: Comply, increase cardio (steady state or intervals, whatever floats your boat). Reassess and review results.

Week 5: Reassess and review results. What worked, what didn’t What Obstacles did you run into? How did you overcome them? Did you fail? Make a goal for the next 4 weeks.

When it comes to the goals, keep it simple. Don’t micro manage everything. That is why I wouldn’t even count calories for the first week. You know what’s excessive. Keep your meals small and nutritious. Get lean protein and vegetables at most of your meals Cover your bases with the proven supplements:

• Fish Oil
• Multivitamin
• Vitamin-D
• Creatine (if you want to be jacked like Vin Diesel in the upcoming Blockbuster, “Fast Five.”

So What Do I Do Now?

Decide right now:

How much you really want to be lean?

You might not care that much. Honestly, if you cared so much wouldn’t you have already done it? Let me put it this way, now you know that you want it, you just need to convince yourself of that. Prove it to yourself. Prove it to those around you. Instead of getting the pizza, get the grilled chicken Caesar with no dressing. Will they call you out for eating healthy? Yeah, but take a look at their ass and remind yourself that you don’t want your ass to look like a half deflated kick ball.

Click here to view the embedded video.

The holidays make sticking to your nutrition plan very hard to say the least. Here are some tips to avoid poor food choices.

1. When all else fails stick with lean proteins and Vegetables.

Most of the time there will be vegetable platters and assorted meats available to snack on. DOMINATE those! Some dip is OK, just try to go with an, “every other” policy.

2. Have a Seltzer or a (GASP!!!) Diet Soda

OK, I get why people say you shouldn’t drink diet soda on a regular basis. I will agree with you. But if it is between a diet Coke and an endless amount of cheese and crackers? I would have my client sip a diet Coke or if possible a can of seltzer water.

3. Sugar Free Citrucel

This will fill you up and can help limit the insulin reaction from the higher sugar offerings at the party

4. Eat Before the Party

Have a meal before you go to the party. Something that will fill you up. Think something like a PB Smoothie:

• 1 cup Unsweetened Chocolate Almond Milk
• 2 Tablespoons of Peanut Butter
• 1 scoop Chocolate protein powder
• 2 tablespoons of milled flax seeds
• add ice for texture

5. Bring Your Own Food

Offer to bring a cold cut platter, vegetable platter, or a healthy bean dip you made. Hosts love it when they have one less thing to buy or make.

6. Plan a Cheat Meal

Again, there seems to be some debate if this is a good thing, but if you bust your ass for 6 weeks by nailing your training and nutrition, I think it is OK, especially around the holidays, to splurge a bit and have a drink or a ginger break cookie in the shape of a snowman. Just make sure it is just one meal, and not a 10-day all you can eat disaster. I would still recommend getting in a healthy meal or do the sugar free citrucel thing to limit the damage.

7. Have Fun and Laugh Your Ass Off (Because it makes you burn more calories then being depressed and doing nothing).

Use this to start:

Click here to view the embedded video.

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FitCast News

• Eric Cressey interview this week
• Tom Venuto Next week
• Project Announcement with interview
• Online Clients
• What up Leigh?

Mailbag

• I’ve been catching up with old podcast from the beginning of the show. In the beginning there was a lot of talk about bodyweight training. I’m just coming off a break from working out because I was sidelined with mono. I want to focus on bodyweight training because I want to improve my strength with my bodyweight before grabbing weights in the gym. Any recommendations on the best programs?
  Thanks and love the show! It helps me get through the grind of work.Blake Vajgrt
• I consider myself very fit. I am 5’2″ and 112 lbs. I can hold a plank for two minutes and easily do three sets of 30 leg lifts holding a 5 lb ball with my feet. I have had two children, and am 45 yrs old. If I don’t suck my gut in, it is not flat, or even close. It isn’t fat, it just hangs out if I am not consciously holding it in. What else can I do to get it flat all the time? –Laurel
• Hey guys,
  I noticed that all of you (leigh, kevin, and john) all have online clients. What are some tips that you all use when working with online clients to ensure they are complying with your program. The reason I ask is because I have recently begun working with clients in-person, but would like to expand to working with online clientele as well. Any information would be great, and keep up the great show. PS Bring back the super-shakes! –Chris
• Hey guys, first off I’m a huge fan of the podcast. I love how you guys take all of the topics that us fitness enthusiasts love and then apply your offbeat personality to make learning fun and more a part of my daily routine.
  I’m a competitive Natural Bodybuilder and I Love it when you guys start talking in depth about nutrition science and when Leigh goes all (sexy) nerd on us! I’d love it if you guys could have some more discussions that pertain to contest preparation. I know a lot of other natural bodybuilders that listen to the podcast regularly and would appreciate your knowledge applied to their sport a bit. Maybe you could get some of the more intelligent people in the field on the show for some round table discussions. Dr. Joe Klemczweski, Layne Norton, Lyle Mcdonald, and Alan Aragon are just some of the names that would be awesome to hear from. Keep it up and continue to be the shit! -Zakary
• Hi Kevin Leigh and John have been listening to you all for a while now, over here in New Zealand. Constantly inspired by the podcast and saturated with great info on training and everything related.
  My question is all about nutrition. I am a 39 yr old Male 183cm 90kg 192.6 pounds for you fellas, train up to 6 times a week usually 3 days on weights and 3 days on a concept2 rower which is my true passion, up to 30 k a week. I am one of those unfortunate people attempting to put on lean msucle and not too much weight(fat) at the same time. Anyway get on with the question what would you consider a good pre workout meal/snack should they be the same for the weights days as the row day. I tend to use protein drinks following weight workout days and not following my cardio row days. Should I eat the same for all the days and on a rest day should I still be trying to eat the same or less given no workout going on. On weight days Im doing heavy at the mo 1hr session including abs, all done at home as have four daughters a wife and a job and to use your statement this is the way I get the most bang for my buck!!! Row days usually 30-40mins interval training. Once again loving the podcast keep it up a TRX is the next on my list of equipment. Cheers Nick
• Hello Fitcast, I have a question about training and eating to get stronger. I’m a 39 year old female who has been training seriously for 4 years, but even before that I had always worked out, just not as smartly as I should have been. As with a majority of women, I have always concentrated more on the aesthetics part of working out and dieting. Any strength gains I achieved were just icing on the cake.
  But as I am getting older, my ideas of what looks good and why I’m in the gym and working my butt off have changed. I’m excited about getting stronger and looking healthy and fit then what I think the scale should say. I have started using the 531 program. I want to know if I eat at maintenance on lifting days and just below on rest or cardio days if this will help with any recompostion I would like to achieve? Will it hinder any strength gains I would be able to get if I don’t eat in a surplus? Also, how much cardio on the 531 program would be too much. I don’t love cardio, but I do try to get in 2 or 3 sessions of intervals per week. 30 min. sessions. Makes running for the bus a bit easier. I am 5’6, weigh 155, probably around 25% bf. I could lose 15lbs but I am getting tired of dieting. I would like to get stronger, not overly concerned with losing the weight, but I also don’t want to put on any weight either. thank you for any advice. I enjoy listening to the podcast as I walk my dog. Michelle from Calgary.
• I workout 5 days a week and 3 out of the 5 days I do 30min. of cardio after my 1 hour workout. Should I drink a protein shake after my workout on the days I do cardio, if I’m trying to put on mass, or is it o.k. to wait until I finish my cardio? I’ve been taking a protein shake with me to drink after my workout, before starting my cardio, because I felt that if I wait until I’m finished my cardio, it might be to late to take advantage of the window I’ve read we have to help recover your muscles. I have to admit, drinking a shake before cardio, gives me energy to do my cardio. Awesome Podcast!!!!!! –Mike
• (For Both) Hey guys, really love your podcast! Great information and I like the variety in the show. I’m preparing for the ACSM CPT certification, and am wondering how you (or the industry) sees that certification? I’m basically pursuing a third career and want something to give me some credibility as I try and break into the fitness world.
  I’ve been working out hard for the past 16 years and have a lot of accumulated knowledge, but I want the cred behind it so that I can better serve folks. Right now I run a blog and have started a Fitness Podcast of my own, mainly targeted toward people looking to improve their strength and sports performance. Any advice you could give an up and comer? Thanks and I appreciate your time! Steve Beck

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Kevin and Jon discuss how low back pain relates to knee issues, coming back from major wrist injuries, how Kevin has changed since working at Mike Boyle’s, and more!

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FitCast News

• 4-Year Anniversary
• Perform Better Summit Interviews
• T-Shirts!

Martin Rooney Interview (Check out Martin’s NEW BOOK)

• Long time fan from your time at Elite Fitness. I preordered your book and can’t wait to wait to get it.My question is about your various Warrior Challenges. My training is strength focused and I have been using the 5/3/1 program for some time now with great success. Where do you suggest one puts the various Warrior Challenges into an existing program? At the beginning of a session kinda’ smokes the rest of the workout, but if you wait until the end of a session, you can’t do the challenge justice.Thanks Martin.– Dave
• Mr. Rooney,

  Greetings from Finland and thanks for your great seminar over here during last fall!

  Question: Based on your excursions around the globe, what is the one main thing you´ve learned from  overseas that you could take back to the States to help your athletes get better results?

  Also,  on the same token  what one thing you would take from the North-American training systems to improve European training system?

  Thank you in advance and looking forward to see you in 4 weeks!

  Joni

  Helsinki, Finland
  

• I live in the UK, I am a 37 year old female and have just started kickboxing and love it. What would be some good conditioning exercises? I do 2 kickboxing classes a week, and 2 boxercise classes. Should I do some running, and general conditioning like body weight squats, sit ups etc, and what do you think of skipping as a conditional tool. thanks -Clair
• The last time I saw you in person as well as in your book you talked alot about how the culture of Martial Arts as a whole has a risk of fading away in the new evolution of Mixed Marial Arts.  Alot of focus on fighting and conditioning but not a lot of focus on things like Tradition, Honor, Self Respect and other things covered through the various martial art systems metioned in your book Ultimate Warrior Work outs.  My Question is what are some things that people or trainers can do to instill these values in a mixed martial arts world or enviroment so as to not lose sight of what MMA is truely rooted in.
  Second and thirdly.. Do you use the TRX either in your warrior progams or in other programs at the Parisi Speed School and Third I am still a bit gimpy from an  injury to my Antior Shoulder and Biceps tendon it was mostly a strain and not a tear are there any particular exercises that should be renforced not just to my injury but for others to increase overall shoulder health?
  Thanks So Much,
  Brian Sargent

Mailbag

• Hello Kevin, Leigh, and Dr. Fass,This question is directed towards Dr. Fass, but I would welcome anyones input. I have developed an annoying dull pain in my right shoulder that feels similar to a bruise. My shoulder is more agrivated on some days and better on others, So the severity of the pain is very inconsistant. Some days I hardly hurt at all, and some days the pain will increase throughout the day. The soreness is located mostly around the anterior part of the delts, but the soreness is not superficial. It actually fells very deep within the shoulder joint . I can actually locate the agrevated sore spot with my thumb within a slender strip of the anterior delts. The problem is my range of motion is affected by this irritation. Placing my right hand accross my chest, and onto my left shoulder intensifies the pain to a sharp piercing type that is pretty intense. If I leave my right hand on my left shoulder and begin to raise my elbow, the pain gets even worse. Reaching behind my back also agrevates it to a lessor degree. I have a very wide shoulder base for my height. I continue to do my daily P90X workouts as best I can. I take some Naproxen Sodium sometimes, and that really seems to help. The arm circles and other shoulder warmups that are part of P90X seem to help my shoulder feel better durring the workout, but sometimes pull ups and pushups seem to make it pretty sore the next day.What do you think the cause of this could be? Do you think I may have some kind of impingement? Is it possible their could be some muscle pinching between the Coracoid process causing internal bruising? Why would it be worse some days than others? Could I be sleeping on it wrong?The Fitcast may very well be the best thing about itunes. Don’t change a thing!!Jody

  P.S. I’ve experienced almost exactly the same thing with my left shoulder in the past, but eventually it got better, and I have no problem with it now. The right shoulder has been like this for a while now though, and I starting to wonder whats going on here. I want to graduate to more compound movements, and heaver lifts in the future, so I need to get a handle on this.

• Hi Fitcasters,I’m a 25 year old male, 6’1, 190 lbs. and in the 12-15% bf range. I’ve lifted weights regularly for the past 5 years, I put on about 20 lbs of fairly lean bulk in that timeframe.My goal is gain mass while maintaining current bf levels. However, I have much less time to devote to working out due to work and family obligations. I have a gym in the basement that I can do almost every exercise in but in the interest of time I’ve simply developed a push/pull program that I do 4 times a week in the morning before work. I do flat bench, overhead presses and squats on push day and bent-over rows, chins and deadlifts on pull days. I usually do 3 sets of 8 for upper body exercises and 3 sets of 10 for lower body exercises. And from week to week will increase weight or reps when possible and mix in a few variations of these exercises.My question is, are these 6 exercises giving me the most bang for the buck? And am I getting enough volume here to make any reasonable gains over time? I understand I can’t expect the same results that I earned when I was putting more time into my workouts, but I’d like to maximize what I am doing these 45 min sessions 4 times a week before work. Over the past few months I haven’t noticed any siginificant gains in size or strength.Thanks, keep up the awesome work!

  Mark

• Hey Kevin,
  I have a suggestion for your site. I am fairly well versed in fitness and nutrition but occasionally you or one of your guests will mention terms that I was not familiar with. I typically listen to the show on my ipod while working the assembly line at the local auto factory and will google what I can remember when I get home. I thought it would be kind of convenient and informative to all the listeners if you could post a “Glossary of Terms” with a brief definition on your website. It could include equipment, exercises, stretches, human anatomy, supplements and nutrition, etc. I realize you are quite busy and this could take a while, but it could be a work in progress and you might enlist the help of Jon and Leigh. Anyway, just a thought. Love the show. Can’t get enough.

  Regards,
  Jerry from Nashville

• Hello, I am a somewhat new listener, and I haven’t managed to listen to all the old podcasts yet, so I am sorry if this question has already been asked. I work on my feet for nine hours straight, 5 or 6 days a week. Usually by the time I get off work and am ready to train, my feet are very sore, and my knees, hips, and lower back will also be a little stiff and sore. I thought my body would adjust, but after a month at this job, I am still tired and sore by the time I leave work. It makes it difficult to work as hard as I would like to in the gym. What would you suggest for this? Are there certain shoes, exercises, or stretches you would recommend? I’m sure anyone who works in a retail job or restaurant can relate, so any help would be greatly appreciated. Thanks!-Matt
  Gaithersburg, MD
• What up!
  I am a NASM certified PT who loves writing programs, but always gets into a “brain freeze” whenever I think about developing a workout for myself. Being fitness professionals, do you write your own personal programs, or do you look to others for your own workouts? Are there any resources you frequently use for what you do for yourself?
  Thanks guys, the podcast is invaluable.

  Jarid

[Editor's Note: Kim continues to DOMINATE! She is making some fantastic body composition changes and has not questioned any of the guidelines or fudge the calories she has been counting (no pun intended). She just had her wedding shower this past weekend and she treated herself to some French toast that was, "made especially," for her. I am 100% cool with that. You know why? She has been busting her ass and she deserves it. AND, she was right back on track after that meal! Now on to Kim's Blog]

_____________________________________________________________________

I’m going to call this entry “The Rededication.”  Since the last time I wrote I kind have got off track on my eating.  I had a slice of pizza, and I indulged in many other things that I really shouldn’t have.  I also kind of stopped tracking my food for a few of those days.  Thanks to the workouts that I kept up with, I didn’t gain any weight during this time.  But I definitely didn’t loose any either.  I am holding firm at a daily weight of 145. I really want to see what else I can do.  I have come so far, and I’m still getting a lot of compliments, but I know that I can do better.

So as of just a couple of days ago I rededicated myself.  I am reining the eating back in, sticking to the approved amounts and items.  I need to get back to the routine.  So for the past couple of days I have been good.  I am really wanting to get this back in control so that I can loose some more.  I saw Kevin tonight and he had me doing some reverse lunges with a bunch of weight.  I will hurt tomorrow.  Also, earlier this week we were doing kettle bell swats with extending the weight out in front of me at the bottom of each.  I don’t know what the technical name for it is – but I will tell you this – there is nothing that has made my core this sore in a long time.

I want to thank Kevin for cheering me on to get back on track and for pushing me this week.  I needed that encouragement to get back on the horse.  Also, thank you for the ass-kicking workouts this week.  I cannot wait to meet back up next week for some more sessions!

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Hosts:

Kevin Larrabee (Twitter), Steve Cotter, 

Dr. Jonathan Fass, and Leigh Peele

NEWS

• Interview with Steve Cotter coming up
• John Berardi
• Todd Durkin
• Blog Contest
• Green’s Plus Bar
• Cool stuff in the works

Mailbag

• (For Kevin) Hey everyone, I’m sorta new to the fitcast, still havent caught up on all the past episodes so this question may have been answered. I know it was asked before but not really answered maybe a year ago. A listener wrote in asking whether it was better to lift post or pre run, he was 135 lbs and 5’5″ or something close to that. You all told him to quit running and pick up some weights as he was underweight. Thats all fine and good, but even though I have a similar body size, my goals are slightly different so I thought I would ask again. I am female, 5’5″ 135 lbs and a regular runner. I do a long run on Saturdays, cross training twice a week, and do high intensity interval runs or speedwork runs twice a week. The only time I have to lift is on those weekday running days. Is it better to do so before or after my runs? During racing season I want to increase my speed/distance/efficiency, while during the winter my goal is to lose fat and increase muscle. Is there a benefit in lifting pre or post run or am I completely overthinking this? This seems to be one of those topics where the answer changes every other day, so any suggestions or advice would be greatly appreciated. Again, love the fitcast, thanks for all the great info!
• Hi Guys and Leah.  Just wondering if there are any foods you could recommend for keeping energy levels up throughout the day.  I work in a very dimly lit office space with little air movement and zero daylight.  I find myself growing extremely lethargic in the afternoons and it’s making it very difficult for me to get any work done.  Any suggestions as to what kind of foods I should be eating or as a last resort what kind of supplements I should be taking to keep energy levels spiked throughout the day?  Thanks in advance, I could add the obligatory “Keep up the great work, I really enjoy the show” but that goes without saying.  (Thanks always for the entertainment and the countless epic fails) -Robert
• Hey Guys,First of all thanks for being awesome! You guys have helped me lose 16 pounds already . My questions is about plant proteins vs meat proteins. I have been slowly changing my diet towards a vegetarian style rather than conventional meat eating style. I was curious though if plant proteins are a valid source compared to meat. I have heard that plant proteins do not contain all the Essential Amino Acids that meat proteins do. I was curious about your thoughts on this and If a vegetarian diet is a feasible diet for muscle building.
  Thanks again!
  Sincerely,
  Sean
• @Urraca Hemp protein: what’s the real deal?
• One thing that I have to ask deals with diets. Everyone generally know what they SHOULD be eating but no one actually DOES what they’re suposed to…What strategies would you suggest to get clients to be compliant to their meal plans? I murder my personal training clients in the gym only to have them go home and eat the garbage that has them at 30+% body fat.What do you tell your clients to get them to “buy in” to the new lifestyle of eating clean? Thanks. -Kris

Steve Cotter Interview

• How did you get into kettlebell training originally?
• What runs through your head when you see kettlebells being used on The Biggest Loser?
• TGU Progression
• Please describe the differences and similarities between the different kettlebell certifications. -Ruben
• The question I have for Steve Cotter is, what is the difference in muscular development using Kettlebell programs compared to lifting weights. -Roger
• How do you balance your professional life and personal life? I am a successful trainer in Michigan running 6 bootcamps a week and training 55 – 60 additional hours.

  Thanks, love the show!

  Jimi

• what is really the difference between kettlebells and dumbbells, and would you be able to get the same benefits from using DBs instead of KBs for exercises, and why? Is the difference significant? -Clement
• If you could only do three exercises with a client, what would they be? -Ben
• I’m a 26yr old female who has about 5 kilos (11 pounds) to lose, but also want to tone up my arms and mid-section. I am highly active (cardio and weights at the gym 2x week, Dragonboat training 3x week, 30min jog 4 x week) and have also recently purchased some kettlebells – a 4kg (8.8 pound) and 8kg (17.6 pound). I know that tightening up my diet will help me shed the last 10 pounds, as I have already lost 66 pounds over the last few years (and most importantly kept it off).
  My question is – how can I best incorporate Kettlebell training into my routine to help me with toning up my arms and mid-section, and maybe with shifting a bit of the weight? I know that kettlebells also incorporate legs a lot and this is a bonus, but my legs are already quite muscular and I this isn’t really my focus. Can you recommend any good dvds that I can use to train with? I don’t feel that I get as much from reading books and looking at pictures as I do when I am watching someone ‘live’. I also just want to mention that I don’t think kettlebell training has really taken off in Australia like it has in the US, as a) they are not readily available to buy in most sports stores, and b) most of my friends have never even heard of them. Any information you could give me would be appreciated, it’s not often a gal like me would get the opportunity to ask a question of someone as highly regarded as you! -Emma
• My question is for Steve.  A year and a half ago I had arthroscopic surgery to relieve arthritis in my right AC joint.  I am showing the same symptoms in my left AC joint and 2 months of rehab is not working.  I just received a cortisone shot from my orthopedist and we both agreed that I could work out on my own.  I own (1) 25lb, (2) 35lb, and (1) 53lb kettlebell, but I am not opposed to buying lighter ones for rehab purposes.  How can I use kettlebells to safely strengthen my shoulders and also maintain my physique? (Since starting treatment on my AC joint my weight has started to increase). My current routine includes Pullups, dumbell Rows, resistance band exercises for my shoulders, and interval sprinting.  Bench pressing and dips seem to aggravate both shoulders.  The only KB movement I still use is the 2 arm swing, but I am sure there others that would not aggravate my condition.  My therapist has cautioned me not to do overhead pressing and did not like my description of the Turkish Get-up, as he said it would put too much pressure on top of the joint.

  Thanks and keep up the good work!

  Scott

• If one has a piriformis problem (causes sciatic pain), is doing kettlebells going to help or hurt? I really want to learn and I am trying to get to an RKC training to learn proper form but there are none in my area and I will have to travel some distance to attend one, but wanted to make sure I wouldn’t be wasting my time since I have this issue with my piriformis. Thanks  so much!! And youve probably heard this a million times, but that video of you doing the pistol squats on and off the table with the KB’s is one of the most amazing videos I’ve ever seen!! -Missy
• How to stop the back of my wrist getting sore, feels like the KB keeps banging into it -Nadine
• Is using the Lebert Equalizer bars or the TRX good ways to build strength for Pistol Squats? (self-spotting using the EQ bars and holding on to the TRX handles while performing the movement) If not, what do you recommend to build our strength up for it? -Billy

Click here to view the embedded video.

Hi Everyone,

Sorry I missed a week there.  It’s been getting busy here with the coming of spring.  But I’ve been loving getting outside to walk the dog.  She actually got invited into the gym while I lifted earlier this week, and became somewhat of a mascot J She’s a great excuse/motivation to get out and walk and jog.

So my weight loss has slowed some.  From here on it will take some more patience, time and hard work.  Kevin put together a new routine for me, which we started this week.  I thought that I was in good enough shape to not get hit hard with soreness anymore.  But I think that I was thinking too much of myself because I can still feel the back of my legs when I move certain ways and it’s been a few days.  He is pushing me up to the next level again, and some of the swats were really getting me.  It’s hard work, but I really enjoy our workouts.  I leave feeling like I’ve really done something good for the day.  And I feel great knowing that maybe in a week or two this-or-that might be fitting again.

This past weekend for Easter I wore a dress that I haven’t worn in years.  I got many, many compliments from friends and family members who haven’t seen me since the beginning of my program with Kevin.  They kept saying how good I looked.  It feels great to accept those compliments.

Well, till next week, lift some heavy stuff and stay away from the left over chocolate bunnies.