Myomy Fitness

Healthy and Strong at Home with Kettlebells

Walkin’ the Walk with Kettlebells

This week I made sure I didn’t go to the gym on the same day I filmed a workout… instead, I filmed only enough to show what the workout would look like as I couldn’t quite perform it like I wanted.  It’s quite amazing how some days you are perfectly fine and on other days you feel too much pain and restriction to move “well enough”.

I can’t perform Deadlifts from the floor at the minute (only from platforms), but I didn’t remember that would apply even to my Kbs as they are relatively light compared to the Barbell. However, they are closer to the ground and therefore require a greater range of movement… a range that is not doable for me right now.

It’s easy to get disheartened when things that used to be taken for granted (like single leg exercises and full range squats and DLs) are too difficult.  But, had I not gone through the extremes of physical challenges I did for the majority of last year, I think I’d struggle to see any “up-side” to this. In reality this is a very minor blip on the radar and I am WAY better off than I was. The amount of material I collected for real growth is pretty impressive … maybe I should quit with the theory and go all out on the practice of it haha!! Full-on application of WIZZDOM!  But, truth be told, there are some moments that I see myself and think “what has happened to me?!” as I fill with panic that I’m not what I used to be (funny how we create these arbitrary standards for ourselves) and this somehow reflects on who I am. It can be hard to always successfully choose to remember how I am actually better off for the lessons I have learned.  Look, I am all too aware that I talk a good talk on my blog, but as I talked (lol) about last time on “Learning Again and Again“, it’s a daily action to let go of the self-obsession of trying to be something I am not, and instead focus on who I am and be grateful for even the smallest things in life. I just have to get myself out of my own way!

So if you too are struggling with dealing “what your body has become”, I completely understand and it is a miserable existence. But you have a choice, too. You can let it take over (which it wants to!) or you can observe its coming and going, remembering it only lingers when you entertain it. It’s very hard to just stop doing something by focusing on not doing it, I get that, but it is very easy to say to yourself “oh look, that thought has come by for a visit again. I’d rather it didn’t stay this time so I’ll just get on with things and it will pass on through”. I believe that we can focus on small steps toward being accepting and loving toward ourselves and others by deliberately speaking (out loud) things that are calm and things that are TRUE.

I need this lesson more than I care to admit sometimes but what I do know is I see how it is a trap. I’d much rather follow the still and quiet voice inside that draws me closer to setting deep *secure* roots, so I’m really walkin’ the walk and not just writing about what I want to be: Free from myself.  Ultimately, I think that’s who holds me captive. Something tells me I’m not the only one.


Anywho,  I guess I should tell you about this week’s workout 😀



The Workout

1. Sumo Deadlift: 3×8-12 or 3×5-7


2a. Hand-Release Push-Up: 3×8

2b. Cursty Drop Lunge: 3×8 (each side)


3a. Thruster: 3×8 (each side)

3b. Two-Handed Swing: 3×8-12

3c. Shoulder Tap Plank: 3×10-16 (total taps)


Hope you enjoy the workout, with or without modifications as suggested in the video.

~ M

Not As I Do | Kettlebell Mix Workout

I really wanted to post a new workout last week before it got too close to the weekend (I think posts at the start or mid-week tend to be seen by more people), so I ended up doing something I probably shouldn’t have done: I did 2 workouts in one day **GASP** … And yet, I didn’t manage to organise myself to write and edit! *sigh* But in the meantime I got time to reflect on some stuff that I’d quite like to share.

If you are wondering what my thoughts were, you can find my other post here.

So I took it outdoors today. Partly because it was a lovely day and partly because I am fixing up the basement for better lighting.

The workout is pretty straightforward and I offer tips for modifications in the video intro, so really all that’s left is to watch it LOL 😀


The Workout

Complete 3 rounds of the following 5 exercises with a weight (or rep range) that allows a balance between good form and moderate-high intensity:

  1. KB Front Squat: x 8-10 (each side)
  2. Roundabout Swing: x 16-20 (total changes)
  3. Plank Climber: x 12-20 (total)
  4. Single-Arm KB Row: x8-10 (each side)
  5. KB Snatch: x5-10 (each side)


Barbell, Kettlebell and Body Weight Home Workout!

My family just got bigger 😀


Got me a barbell and plates so I can maximise my strength (and glute) training without travelling ALL THE WAY into the city. It also means I can finally train people to Get Glutes!

HERE is where I got the barbell. And HERE are the plates.

Can’t say how pleased I am with this Barbell – it’s perfect for a home-gym.


After I unpacked all the plates, I was just dying to try them out, so I threw together the following workout just for a bit of fun.  Turned out to be a great wee workout – especially after a day farting about the house. Good to get moving some weight about!



The Workout

I completed the following 4 exercises in a big superset (rounds), but you can set it up as traditional sets or as 2 pairs of supersets (eg: Jeffersons with Presses and Hip Thrusts with Chin-ups):

1) Jefferson Deads: 3 x 4 reps (each side) (58kg, 68kg, 68kg)

2) Hip Thrusts: 3 x 10-15 reps (58kg, 68kg, 68kg)

3) Chin Ups: 3×4-6 reps (I did 4 reps)

4) Double KB Military Press: 3 x 4-8 reps (I did 8 reps in the first set and then 4, 4) (2 x 14kg, then 2x 16kg)


Anyone wondering about the Jefferson Deadlift. Here’s David Dellenave with his awesome tutorial:

BTW – David is pretty much an expert (or just crazy-obsessed) on Deadlifts. So-much-so, that he just released an AMAZING book – Deadlift Off The Floor (not an affiliate link) – if you are a deadlifting fan, or want to be one – get this book!

Build it Up | Kettlebell and Body Weight Pyramid Workout

Hi everyone,

Since moving house, I have had to become super organised and think ahead to what I need to do each day. Having to travel has turned me into a future-thinker, instead of a “take it as it comes” person –> I am not liking it :-/ The upside is that Intermittent Fasting has once again become a closer friend by removing the pressure to prepare and organise meals.  All week, I was trying to think of something different for today’s training and I thought a short pyramid workout might be fun.  Hopefully, you will all agree.


The Workout

Set your Gymboss Interval Timer  to Stopwatch mode and aim to achieve the fastest time, while maintaining great form:

  1. Alternating Reverse Lunge (used 20kg in round 1, then ^ to 30kg): x8, x10, x12, x10, x8
  2. Vertical Pull Burpee (20kg): x8, x10, x12, x10, x8
  3. Chin-Ups: x3, x4, x5, x4, x3 (+1 extra to make it 20 total)
  4. Dynamic Push-Ups: x8, x10, x12, x10, x8
  5. Heavy/Double Swings (2x20kg): x6, x8, x10, x8, x6 (+ 2 bonus reps for some reason)
Although the intensity wasn’t high throughout the workout, I really felt great afterward! I love this kind of workout 🙂
Hope you all have a Happy Valentine’s Day <3 <3 <3


Lights, Camera, ACTION! Kettlebell Interval Routine

Time for a quick post today.  This workout was great, just what I needed to supplement a lot of high intensity training earlier in the week. Going high intensity all the time is not a good idea for your body. You need to recover and also try to provide different types of training stimuli.

Although each week I do 2 HIIT workouts, I try to vary the intensity even within those.  I was asked a while ago why sometimes I change the interval times?  Because sometimes my body needs more recovery.  If we just assume each day we are the same as before, we risk making a mistake and getting injured.  Things will never differ a lot, but even a small 5 seconds can make a huge difference to your performance AND results. It's important to listen to your body.

The Workout

I set my Gymboss Interval Timer  for 20 cycles of 25 seconds rest and 35 seconds effort --> this lowered the intensity and allowed me to focus on form.  I completed 2 rounds of the following 10 exercises, but feel free to add a third round.  My numbers are in brackets below:

  1. Thruster (right) (14kg, 16kg) (16, 12)
  2. Thruster (left) (same) (15, 12)
  3. Single-Arm Swing (right) (16kg) (24, 23)
  4. Single-Arm Swing (left) (same) (same)
  5. Super Plank Climber (12 push ups, 10) <== or do regular Plank Climbers (feet on floor)
  6. Clean (right) (16kg) (18ish, 17)
  7. Clean (left) (16kg) (same numbers)
  8. Alternating Single-Leg Hip Thrust (16, 15) <== or do Alt. Single Leg Glute Bridges, or X-Band Walk
  9. Inverted Row (12, 12) <== or do Alternating Bent Over Row, Ballistic Row, or Seated Band Row
  10. Skater Hops (didn't count) <== or do Jumping Jacks, Mountain Climber, or Burpees o_O

It was a lovely calm and effective workout. Great to do Cleans again, and I love single arm swings!!

Have a great weekend everyone!



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