on listening to your body & recovery

I've spoken previously on motivation and determination here, and I definitely feel the same. it's important to recognize that even on days when you are feeling lazy you should keep moving. and yes, pushing yourself is very important to get stronger and progress.

but along with that, it's important to listen to your body and what you actually NEED to do. this is something that I've struggled with. something I've struggled with throughout my entire workout journey, to be frank.

over the past few months, I have changed up my routine A LOT. new job, long commutes, training for multiple events, engagement, wedding planning, looking for an apartment, and it's been EXHAUSTING.

so with that, I have noticed that my training has been WAY harder. and, yes, I am pushing myself and working with new weights and pushing my pace, but I am tired ALL OF THE TIME. And that's not normal! 

I had noticed a lot of changes in my mood and appetite and motivation and in how my training was going. (So many hand tears) 

So I knew that I needed to take a break. Looking back over the past year, I hadn't taken a real break (rest for more than a day or two) in, well, almost a year. (Right around my move down to San Diego) which was not including the time in December when I was basically vomiting the entire month due to every type of illness I could manage to get (likely because I was exhausted and my immune system was compromised). 

I made the decision that after my June competition that I would take about a week off. So after my snatch set, I took the whole week off from any real lifting. Which was not easy for me; 1) because I work in fitness so I'm surrounded with people working out all day 2) I do really enjoy exercise 3) it's part of my routine and I am a creature of habit. 

 And what did I do on my rest week? 

Not a lot. Sometimes a walk. Sometimes some yoga. Sometimes a little bit of mace swinging. By the end of the week I was doing some fun flows with the kettlebell at light weights. And that's it. I didn't do anything crazy and recovered all week. 

I also didn't change up my eating habits. I ate basically the same things as I usually do as far as I could tell. 

I checked my Heart Rate Variance on an app (HRV4Training) to see where it thought I was in my recovery as well. Just to have some unbiased science in on my recovery, too. 

And by the end of the week I had more energy, my moods were in a better space, my appetite had gotten more normal.  

I just felt much better. My training all last week was back to regular strength, I haven't been waking up tired. It's been awesome. 

If you are noticing that your training is taking a hit, if you're tired all the time, if you're just wholly unmotivated for weeks at a time, if you're moody and just feeling off ~ it may be time for a break

I know there's fear of stopping when you're in a routine, but i promise it does you more good than continuing to train while you're burnt out. Take the few days off and let your body recover fully so you can actually enjoy your training. It's well worth it. 

TruFusion KB Comp ~ first 16kg snatch!

last week I got to go to Vegas to compete in a kettlebell competition and do my first competition with anything other than a 12kg bell. Which was really exciting and I trained really hard for it over several months mostly on my own

  Training for this event was wayyyy different than anything I've trained for over the past year. Usually I do my training with Kor and with my team but this cycle, no one else on my team was doing this event so i bought the online training program from Brittany van Schravendjik (my coach) that had a monthly program so I could do the training by myself. (Side note, if you're thinking of getting some online programming for kettlbell sport, definitely check out her programs! They're awesome!!) 

The first month was some of the hardest training I did, because I was trying to get ready for the long cycle championships in May and simultaneously progress my lifting weight with snatch (that month was training with the 14kg). It was hard and to be honest there were lots of days that I just didn't want to train and it was just a push to do all the training. but I did it! And once I finished with the long cycle championships I was able to fully focus on snatch training and boy did that make a difference. 

Once I started training just on snatch, I was less fatigued, my hands weren't as torn up, and I started really feeling stronger with the lift. 

The progression from a 12kg snatch to a 16 kg snatch is substantial. And it's really hard to go from snatching fast as heck (20+ rpm)  to really figuring out how to pace yourself so you can actually last a full 10. 

that was the breakthrough I really made throughout this training cycle ~ it's okay to go slow. And tbh, you have to start slow with just about anything you do. plus the whole "slow is smooth and smooth is fast" deal really comes into play here. and the weeks leading up to the event on the event I was feeling real strong with the lift and was looking forward to the comp.

The comp itself was different from any one that I've done before. First, didn't have the whole team there (only Dan & Albert). Second, definitely the farthest I've traveled for a comp. Third, it was an afternoon comp vs a morning which was different. And fourth, it was just a totally different competition vibe and space and competitors. And fifth, I could NOT stay hydrated. It was like a 30 degree hop and I couldn't stop being thirsty the entire time I was in Vegas. 

Just in general, the competition was just much different than what I've experienced in the past year. It definitely wasn't catered to someone who had actually been training for the event like I had been. And the scoring system was made up for this comp and it was odd. (It was calculated with your weight, bell weight, and arm length ~ so it seemed that someone with long arms [bc the bell travels further] would have an advantage in the point system). But the music was rocking and the energy was fantastic which is honestly key. Cause lifting in silence feels like murder (as I learned at the long cycle comp). 

my set was also weird because i was suposed to be lifting against two other ladies lifting a 16kg bell and then one of them decided to not lift snatch at all and the other decided to lift a 12kg. Which was kind of a bummer cause I really wanted to lift against and with people but I had come in with my own goals and I only ever focus on myself during my sets anyway so that's all I would do for that set. 

My goal for the ten minute set was 1) to finish a whole 10 minute set and 2) 130 reps 

and I did both! finished a whole 10 minutes AND hit 141 reps (11 reps over my goal!) 

really proud of myself and for keeping my mind right for the competition despite all of the deviations from my normal routine and set up for a comp. It went beyond what I thought I was going to do, I got only one hand tear (left side in the last minute) and I was the only woman to lift anything over a 12kg bell at the competition. So I'm taking it all as a win. 

Now I don't have any competitions until October now, so I have lots of time to train for the next one! 

If you want to get training for kettlebells or running come check me out at Edge in San Marcos (Wednesday @ 4pm / Friday @ 7:30am) & I'm available for one on one and small group training along with online training! Send me an email at tiffnessfitness@gmail.com or a DM on Instagram or Facebook! 

What is: metabolic conditioning?

on some of my posts for workouts and finishers you'll see hashtags for #metabolicconditioning or #metcon (its abbreviation). and you may be wondering, what the heck is that?

 well let me tell you!

the most simple definition is that metabolic conditioning is basically workouts that are structured around increasing the storage and delivery of energy for any activity. and what the heck does that even mean? WELL when you start exercising you are making your body more efficient in using energy (which is why you get faster and stronger, like, the workout you did from your very first workout would be much easier if you did it 6 months later). Metabolic conditioning are  workouts designed to increase your strength and metabolism fast and efficiently; think HIIT (high intensity internal training) or CrossFit or circuit training. Metabolic conditioning is a lot of compound movements (squats, deadlifts, pushes, and presses) in a compact time frame with minimal rest periods. This not only increases your strength, but also your cardiovascular endurance! 

and WHY should you be doing them? 

to be honest, for all the reasons I talked about above!

want to get strong?  

metcons! 

want to increase your cardio?  

metcons!!  

 don't have a lot of time!? 

metcons!!!  

now that I've answered every easy question, seriously, metabolic conditioning is a time efficient way to get it all done! 

They're highly versatile exercises that can incorporate just about any piece (or no pieces) of equipment that you have. They can be just a few minutes or longer if you need/want. 

would I do a metabolic conditioning workout for every single workout that I do?  

Nope! They are usually pretty high intensity and will wear your muscles out and will make you sore, so you should definitely let your body rest and recover between high intensity sessions.

But it is a genuinely great type of workout to add into your training routine on a regular basis! Maybe add in a EMOM (every minute on the minute) or AMRAP (as many rounds/reps as possible) at the end of your training session to really push yourself at the end of a workout or maybe have a conditioning workout day!   

And it depends on what your goals are too! Like, if you're training for a powerlifting meet... Maybe metcons won't be a regular occurrence in your regimine. And if you're specifically training for events, specify your equipment or the conditioning to that! 

SO what are some metabolic conditioning workouts?  

Any movement can be transformed into a metcon workout! It's all about rests and sets! 

Try this one on for size: 

AMRAP (As Many Rounds as Possible) in 10 mins

use a pair of kettlebells or dumbbells (or both!) 

goblet squat × 10  / renegade rows × 10 / lateral weighted lunges × 10 / overhead press × 10 / mountain climbers × 20 

if ya do it, let me know how many rounds you got on my Instagram or my Facebook page! If you make a post about it, tag me so I can share!  Or send me an email over at tiffnessfitness@gmail.com!  

And check out any of my social media for regular workouts that you can do! 

If you're looking for more specific training, drop me a line and let's get you set up with a program that's suited for your needs! I do in person and online training!  

And if you're around, come check me out over at Edge in San Marcos and take a kettlbell class with me on Wednesday at 4 pm and/or Friday at 7:30 am!