Myomy Fitness

Healthy and Strong at Home with Kettlebells

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)


Camera, Action! New Workout.

Over a year ago I switched off my video camera and for a while I didn’t think I’d “put myself out there” ever again. Then, as I was thinking about what I want to do with my life now that I am in the U.S, I realised how I gave up on my dream. My dream was to keep producing content to help people and make a living from either training people directly or over the internet. One of the things I enjoyed most about my blog was that I got to share the ins and outs, ups and downs of my life. I felt passionately about expressing these things because it just might help somebody else see that we all have insecurities, doubt, joys, and trials. I feel like I stopped believing that anyone would want to hear me.*I* didn’t want to hear me, and so I stopped… I let my own self-doubt and self-analysis stop me feeling safe to be e-vulnerable.

Since leaving Saudi just 4 weeks ago, I can already tell that something has shifted inside me and I am ready to do *something*! I am ready to get back on the horse, turn my camera back on and let “the world” see me as I am, where I am at, and invite you to walk with me once again as I try to put into words (and action) the lessons I have learned, the things I *still* struggle with, and how I decide what is worth taking with me or what I ought to leave behind.

Today, I filmed a workout in my basement with my NEW Kettlebells. It was very simply 3 rounds of 5 exercises. I started the workout thinking I’d just do it and edit it afterward, but something made me start to give training cues and I kept the video running for the entire workout so you could see and hear me struggle, succeed, chat, and laugh. Maybe it will motivate you to pick up a KB and join in 🙂

I am neither as fit, strong, lean as I was, but I want this to encourage you because I want you to accept and celebrate that your body is an otherwise empty vessel and it’s what’s inside you that gives you value, because that’s where you are.

It is because of who I am that I am doing these things with my body; doing this things with my body does not make me any more or less valuable. And this applies also to how I look.

So, let’s get on with it…


Complete 3 rounds of the following:

  1. Goblet Squat: x 10 reps
  2. Push-Ups: x 10 reps
  3. Dynamic Squat: x 10 reps
  4. Two-Handed KB Swing: x 10 reps
  5. Plank Jacks: x 10 reps

Good as a short and sweet blast workout for high intensity or general fitness, or as a finisher to a longer strength workout.


Comeback Workout 2014 – Preserving Movement

I am publicly blaming my hubby for the delay on my Pain article – he’s away with the Prince on the Swiss Alps enjoying some ski time while am awaiting my Visa – STILL!

My personal passion is in teaching topics or working with you more directly. I always loved one-to-one and small group coaching (and one-to-one nursing, too).  This is one of the reasons why i have decided to specialise in working with you from where you are: One-to-one online coaching is more personal and you get to share your every success with someone (moi) who knows your program inside out. It really is a privilege to be trusted to give you support and coaching along the way. However, i will be thinking of new ways to help everyone out as best as i can by offering a range of services to suit your needs and finances.

Before i talk about today’s workout, i have a couple of other announcements: I unfortunately had to leave Get Glutes behind.  It was such a tough decision to make, and i am so grateful to have been a part of such an awesome team of coaches and an inspiring family of members, but i was carrying too much as i entered this new chapter in my life: getting married, moving countries and re-launching myomytv.  What an amazing year 2013 was! And a big thank you to Bret and Kellie for believing in me as part of the GG team!  It’s kind of scary when you realise you are going solo again!  But with the full support of my wonderful husband 🙂  I couldn’t be more grateful for him.

Thank you for your continued support and patience as we await the unveiling of my second home 🙂

The Workout

Because i am following a very low volume program, i only did 2 sets of each exercise and i paid full attention to my form and tempo through-out. Making sure i didn’t tip myself into fatigue. In my Pain Post, i will explain a little more about this stuff to help anyone in a similar situation.

1a. Double KB Box Squat (or Goblet Squat): 3×8

1b. SL Stability Ball Leg Curl: 3×8 (each side)

1c. Inverted Row: 3×8

  • Side Plank Hold: 1x 20-30 seconds (each side)

2a. Dynamic Push-Up: 3×8

2b. Double KB Swing (or single arm swing): 3×8

  • Side Plank Hold: 1×20-30 seconds (each side)



I’ll be back later in the week. Let me know your thoughts on what’s to come on myomytv 🙂






Going Out With a Bang | Last Workout of 2013

Juggling is a difficult skill to master. I never was very good at multi-tasking; my strength is in the details and commitment to one task (or person) at a time.  Why is it, then, that all I seem to do is fill my time with more and more AND MORE little tasks that seem to rob me of the love for this work that brings out the best in me!

Am I worried I’ll fail?  Am I scared to say “no”?  Don’t I remember why I gave up nursing? Don’t I remember the post I wrote a few months ago on what busyness does to your business?  

This post will mark my last workout (or article) for this year.

In less than a month, I am marrying the love of my life, Jonathan, and beginning a very exciting new chapter for myomytv 🙂  My website will finally relaunch with a new look and you are being invited to consider why *you* come here? 

At the end of the day, I want myomytv to be an honest account of fitness for life – training, mind-set and faith.  It’s who I am. I can’t separate them because each step of progress I ever made was when all THREE were right within me.  And I truly believe that if you allow your gifts and passion to grow then you *can* make a difference to others’ lives.  Whether you are searching for  home (or gym) workouts, exercise tutorials, motivation or something a little deeper, I can assure you that you will find it here.  This site is a place of zero judgement and I want it to be clear that nothing I write is ever intended to “preach”.  I simply share what I love and hope you will appreciate my openness and honesty about life: body, mind and soul.  

 With such a huge vision/mountain to climb (in the best possible way), I am taking the next few weeks to organise materials, tutorials … oh, and MY WEDDING 😀   

If you want to stay up to date with things, I will continue to post on Myomytv’s Facebook and Twitter Pages. 

Myomytv’s Last Workout of 2013



1a. Single Leg Box Squat (with counter-balance): 4×6-10 reps (each side)

1b. Renegade Row (2x16kg): 4×12 reps (total)

1c. KB Snatch (14kg then 16kg): 4×6-10 reps (each side)

1d. Plank Climber: 4×30 seconds (ish)


Merry Christmas and a Happy New Year 🙂

Wondering how to set up your own home studio? Once you find *your* space, put your stamp on it with some equipment. Here are my top picks:

Product Taster | Coached Home Workout System

Firstly, let me draw your attention to the photo (left). Back in April I was asked to help a local fitness company out with their photos to market their training equipment and amazing new website.  Metal Rhino in based in Belfast and I was honored to be their first guest blogger. I did an exclusive article and video about improving your KB Swing, called: “Tweak Your Swing, Not Your Back“. Hope you’ll check it out.

Now on with business:

Over the years, I have seen common problems that folk who train at home face:

– Knowing where to start

– Knowing how to structure a workout and training program

– And knowing how to progress so that your results don’t halt


I decided a while ago that I really wanted to create an online system that would allow you to train better from home and tailor it to my readers – after all, you come here because you enjoy this style of training, right? *grins*

This isn’t just a downloadable program PDF – it is going to be like a wee club that like-minded people join to work at their fitness goals from where they are at – both geography-wise and starting-point-wise (too many hyphens).


But there are different options.  Imagine a training room that had several different doors:

Door Number 1 – Complete Newbie: This is where you can start – come with me, while I show you the ropes.

Door Number 2 – You have been doing various home workouts (dvds, blogs, maybe you’ve tried programs) but you have fallen off the wagon and need help refocusing your sights on your goals.  Let me take care of the training schedule – you just show up and put the effort in and get to reap the benefits of progression and consistency.

Door Number 3 – You’re an experienced Trainee, but you’re looking for a change of pace, or your circumstances have changed that mean you are now training from home (maybe you have young kids, your gym fees are too high, or you simply hate venturing outside during the cold winter months)… then I have the perfect set of challenges for you!

Today’s workout is a way for me to show you how I will film the workouts.  I am hoping you’ll leave a bit of feedback so I can make it the best I possibly can given my resources.

This system is not closed from the creator (moi) and I will be on hand to add material to help you with hurdles along the way.  I’ll provide and participate in a mini forum to help answer questions and help support you along the way.


While these options may seem like “one-size-fits-all”, they are not.  Why? Because there is no such thing!  What these “generic” programs *will* do for you is complete a little bit more of your fitness picture.  Depending on where you are starting and where you intend to go, you will manage to reach some point of the target you are aiming for – it might not be a bull’s eye, but it will teach you something about where you need to aim next.  I am not able to make you promises or impose on you what you will get out of this system… I know you will improve something along the way and more than likely get stronger, more competent and fitter – with a wider knowledge-base, but I can’t promise that you will be “shredded” or “cut” or that you will see “amazing” results, what ever that means.  

 Like most things around here, it will be a pretty real experience from the get-go: commitment to a goal to complete the program and overcoming various challenges along the way, while learning a little bit more about your self and gaining a lot of insight along the way.   

You see, each of us (especially those training from home) will often have high expectations: expectations that you will look similar to me, or your old college photo from 15 years ago.  Each Program will last 12 weeks, and I will only deal with the training and mindset aspects of this. Therefore, you must adjust your expectations and accept that some improvements will be made, but the journey is far from over.


Is that a bleak sales pitch, or what? haha!


What I am selling you is guidance and support to help you learn the fundamentals of strength and conditioning from home.  I am selling you the idea that, actually, you *can* make great progress without access to a gym and it can be fun and very successful.  There is no pressure to live up to any expectations apart from those which you impose on yourself.

May I make a strong suggestion that your only expectation be to recognize what you can do, the things you like and what currently makes you happy. Don’t worry about what you don’t yet have. Each workout will be a chance to learn something new: whether that is through a “good” performance or a “not-so-good” one.  I want you to experience all the wonderful ups and downs of trying to reach a goal that can’t be reached – wait, WHAT?

Let me explain: Unless you learn to accept that you have great ability and beauty *already* built in, then you simply won’t notice when you are actually reaching your goals. Nia Shanks kinda just wrote about this on her blog – and I contributed a wee video for it.

Now, let me show you the workout 😀

The Workout


Superset the following:

1a) KB Reverse Lunge: x8 reps (each leg)

1b) Push-Ups: x 8 reps

1c) Inverted Row: x 8 reps

Now set your Gymboss Interval Timer for 9 cycles of 20 seconds rest and 35 seconds effort. Complete 3 rounds:

1) Thruster (right)

2) Thruster (left)

3) Roundabout Swing


Finish with:

– Single Farmer’s Hold: 3×30 seconds (each side)


Firstly, I hope you enjoy the workout and secondly, please leave me your honest feedback on this idea 🙂




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