Myomy Fitness

Healthy and Strong at Home with Kettlebells

Wee Workout #3 + Blooper

These are super short workouts that can be done at home. Just 3 exercises and you’re done!

Today’s workout was pretty tough to film. Not only did I have to redo the workout part after my camera cut out, but I then ended up in one of the most epic blooper spiels ever… essentially, I messed up and just let the camera roll until I got it right o_O

The Workout

 

Set your Gymboss Interval Timer for (I think) 4 cycles of 20 seconds rest / 40 seconds effort or do 12 total cycles for greater intensity.

  1. Single Leg Hip Thrust
  2. Alternating Row
  3. Mountain Climber

And the Blooper 😐

 

Being consistent with the things we want is very challenging. For me, doing video used to be a way of life, but over the last 2 years, life, illness and many changes got in the way. Now that I’m in a healthier mindset again and am more settled, creating content consistently has become very important to me. Just like I’m sure starting exercise or a healthier habit might be important for you.

We can often feel like a failure or like “I must just be lazy” when, we claim something is important to us, yet we don’t follow-through. Let me reassure you: It’s not because you’re lazy!! Or, like I’ve often done “If I’m making a comeback, then I have to be even better than before”. This only creates a huge amount of pressure on me and, of course, I will fall short. But I have learned there are better ways to ensure success AND a feeling of accomplishment that keeps me taking one step after the next without feeling bad about myself.

There will be a way to get past or through what ever it is you’re struggling with, too.

I’d love to hear from you about what you’re dealing with right now. What are some of the things you’re struggling with? And what have you done that’s helped you? Either leave a comment below or reply to my welcome email when you sign up for my Museletter:

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.

Enjoy!

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

 

Superset:

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:


Plan B | Impromptu Kettlebell HIIT Workout

Hey all,

Do you ever try and make the excuse that you don’t have time for a workout? Or you could not train that day because something happened that ruined your plan to go to the gym??  I know I have! NOT TODAY (well, yesterday actually)!

Instead of missing a workout that I was looking forward to, I decided to throw together a very quick conditioning blast and save my planned workout for the next day.

Of course, this does not mean that you MUST train regardless of how you feel. If your body needs a day off, then give yourself a break 🙂

Here we go!

The Workout

I set my Gymboss Interval Timer for 24 cycles of 20 seconds rest / 20 seconds effort and completed 3 rounds of the following 8 exercises:

  1. Goblet Squat (20kg)
  2. Double KB Swings (2x16kg)
  3. Alternating Curtsy Lunge (14kg)
  4. Full Burpee
  5. Side to Side Steps
  6. More Double Swings *evil laugh*
  7. Double Push Press (2x14kg)
  8. Dynamic Squats

You’ll notice there are no rows. I decided I didn’t need any rows because heavy swings especially require upper back strength and Lat engagement, so I felt that was enough. Besides, it’s just one day.

The workout was intense and fun! Great way to kick-start my day … after sleeping in, I needed it!

My next post will be an update on my mum’s workout progress. We filmed it last night and you will all be very impressed at her progress 🙂

Cheers,

Marianne

Killer 15 Min Supplement Workout | Kettlebell Interval Training

Hi everyone,

Well, what an exciting few days I have had!

The most exciting thing has been training with the one and only Steve Cotter here in BELFAST! After me thinking the next time I would ever get to train with him would be across the pond, I was very pleased to hear he was coming my neck of the woods! I learned so much from him and I was blown away (again) by his quiet demeanor and humility.  He has no ego, he’s just honest, and real!  I highly respect that, especially in someone so well known!

So I learned more about endurance Kettlebell lifting and also loads on agility, mobility and flexibility (aka – my weaknesses).  Now I can pass on what I learned to my own clients and improve these things in them too!

Actually, I am still pretty sore from the training – because I am simply not used to moving as much, in as many different directions. We tend to get stuck in this thinking of strength training being a static or one-directional activity … I am now changing my thinking and believe we should be strong in all directions and have great flexibility as part of our strength.  Strength is important, but it’s not much use on its own!

Moving on, I have successfully made it through the first week of my Pledge/Challenge/whatever and I have been doing quite well overall. Though I have tripped a few times, it’s nothing major, so life goes on.  I have also fallen in love with my new slow-cooker – I have used it nearly every day this week! Lamb, pork, chicken, more pork and duck have all been experiments in that pot … mmmm!

My clothes fit better and my weight is down 2lbs since the same day last week. Plus, I feel more relaxed about things again. I have also managed to do my daily walks – no matter the weather, and even got an unexpected walk on Friday when my car broke down about 1 mile from home! It was  beautiful day, so that was lucky!

The only thing that hasn’t gone to plan is my strength workouts. I did 2 lighter ones at the weekend instead of 1 heavy. Then, the last 2 nights my sleep has sucked, so I have only managed my walks (and the masterclass with Steve).  Tomorrow I hope to make it into the gym for a training session.

ANYWAY – this workout was from last Wednesday/ Thursday. I meant to upload it last week, but I just didn’t get the time.  SO here we go now …

The Workout

(The talking at the end was in response to concerns about my 30 day challenge. I filmed this last week, so that was still relevant at the time)

Easy peasy 3 rounds of 5 exercises … haha! Easy my arse!

Set your Gymboss Interval Timer for 15 cycles of 20 seconds rest and 40 seconds effort and complete 3 continuous rounds of the 5 exercises.

  1. Stand-Kneel-Stand (right) (16kg) (13, 13, 12)
  2. Same (left) (16kg) (14, 13, 13)
  3. Two-Handed KB Swing (24kg) (28, 28, 27 )
  4. Renegade Row (2x16kg) (14, 15, 14)
  5. Dynamic Push Ups (12, 12, 10)

Oh boy! My numbers have gone down! I’m happy that I did the workout, but I was a little disappointed in my numbers! I will repeat this workout this week and see if things have improved.  It WILL get better!!

You know, I am sitting here rubbing my eyes because they are so heavy from the crappy sleep I have had! It really goes to show how important QUALITY sleep is! I may have been in bed for 8 hours, but it took me over an hour to actually get to sleep (very unusual for me) and then I kept having crazy dreams and waking up!  Just because you are resting, doesn’t always mean you are recovering – so bear that in mind before you train each day – ask yourself how recovered you feel. If need be, skip your heavy workout in favor of some walking or light cardio.

Have a great day!

Cheers,

Marianne

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