Kettlebell Conditioning Ladder | Death by Swings

March/April 2012

Hi everyone,

In my last post I talked about how, starting this month, I want to try and get my training and diet back on point.  I originally referred to it as a “30 Day Challenge”, but then it was pointed out to me that this was a confusing, negative message to be sending out to my readers (as it seemed to be a reaction of guilt from my binge last weekend at my friend’s wedding).  While I certainly did feel guilty about my Buffet Behaviour, I was concerned that new folk to my site might not know me enough to realise that I was already planning a strategy to get back to where I was about 5 months ago in terms of my performance and body composition.

Up until I went off training with my back pain (May), I had no problems with maintaining my body composition and performance while still eating pretty much what I wanted (although I did make good choices 70-80% of the time). However that all changed when I couldn’t train while continuing to eat as normal. Actually, I believe I over-indulged and even comfort-ate at times because I simply was unhappy being in pain and not being able to train.

During that time I resisted weighing myself (as it never does good things with my head), however, last night I bit the bullet and jumped on a scales to see what my 3 months “off the wagon” has done to me.  I have gained 9lbs and about an inch everywhere. At first, I was horrified – but after a minute, I realised the solution was simple –  Just get back to what you were doing before that worked so well (which happens to be more or less what I outlined in the previous post).

This is not some crazy reaction to want to drop to 5% body fat in a month, but simply my way of motivating myself to get back to where I felt most comfortable; both in my appearance, and my performance.  Just like many of you, it helps me to be accountable if I state my goals out loud.

It’s not technically a 30 day thing, but the 30 days will help me refocus myself on positive behaviours that have worked for me in the past.

I am not immune to feeling the emotional effects of weight gain, nor am I immune to falling into a rut, or even getting it right when talking about it (lol).  But, I think I should talk about these things, because I want to try and show people that nobody ever gets it right 100% of the time… AND THAT’S OKAY!  Being a positive example does not mean “being perfect” (actually, I would argue that is worse, never mind impossible) –  it means showing that you are able to evaluate your current actions, see what’s not working, and do something to improve them, in a realistic and non-frantic way.

I believe that 30 days is a good amount of time to try to make changes and see if you are able to sustain them in your life. You will know after 30 days if it is something you can continue with, without being miserable.  I want to encourage you to evaluate what you are doing right now and ask two questions: “is it working?” and “am I happy?”.

The Workout

The video really explains everything, but what I did was 4 rounds in total, resting 2-3 mins between rounds:

Rounds 1 and 2

  1. Goblet Squat x 10 reps
  2. Two-Handed KB Swing x 10 reps

With 16kg, 20kg, 24kg, 20kg, 16kg

Rounds 3 and 4

  1. Two-Handed KB Swing x 10 reps
  2. Burpees x 5 reps

Again, 5 stations.

The 5 burpees seem easy in your head … not so, once you get to the 24kg :-/

This workout took about about 15 minutes.

Have fun – and I’ll be back soon with more more more 😀



  • September 5, 2012

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