Counting through the morning

Cluster of Seven Lavender Blooms

This morning I counted my way through the morning and realized I do this quite often since I started my mindful exercise and health regimen. Some of the counting is simply watching the clock to make sure I get to work on time, but a lot of the counting is just that - counting, 1, 2, 3, etc.

For example I perform Kettlebell Thursday training by repeating some number of KB swings and some number of Turkish Get Ups. I decided for change of pace sake to mix it up today and thus I performed (counted) 100 KB swings (switching hands each swing) then I did 2 TGUs, then I counted 50 KB swings, 1 TGU, and finally 50 KB swings and the last TGU. Great workout that even now left my body in a glowing healthy state!

But the counting didn't stop there because after shaving and showering, I mindfully brushed my teeth 4 times around the inside and 4 times around the outside, and last, but not least swished mouthwash for a 30 count. I continued another minor count by preparing lunch of 1 tomato, 1 pickle, 2 apples, 2 teaspoons of salad dressing, and 1 package of tuna to make a tuna salad. Light calorie count lunch to go with the counting exercise regimen.

Even though I use a timer to manage my Mon-Wed-Fri Kettlebell strength sessions, I count how many reps I perform of each exercise during the 25 second workout (per session.) So it seems, with Kettlebell training I choose to track exercises by counting even when it's not necessary.

I Hate Squats - and other Kettlebell strength session observations

Shoveling Donkey Doo at dawn

I hate doing squats as much as I hate shoveling donkey doo. My thighs burn every time I perform squats and they seem such a primitive exercise. Yet, I know they're great thigh and calf builders so I knock them out with a sour face. Although performed on off-strength Tuesday-Thursday workouts, I find I dread Turkish Get Ups too. There's a lot of work needed to perform them and lifting the 20 lb barbell to do them is still tough. TGUs and windmills are the only two exercises I haven't performed with the 30 lb Kettlebell.

My favorite of the Kettlebell exercises is the halo. It's tough, but I can feel the muscles in the upper abs and lower chest getting a workout from this simple exercise. I remain puzzled over the around-the-world exercise because it's supposed to be an ab exercise, but I don't feel ab burn from it. I feel arms, shoulders and calves and ankles getting juiced though and it's a fun exercise so I keep doing it even if I don't feel any ab burn. Because I want to tighten and tone my abs, I swapped out bicep curls for crunches holding a 20 lb barbell on my chest. I'll give it a few more weeks to see if it helps my abs.

I bought the 30 lb Kettlebell three months ago and definitely feel stronger and can see more tone in areas like my chest and shoulders. However, I've noticed the last two weeks that my conditioning has reached a point where I'm not getting the same burn and sweat I got earlier. I'm beginning to believe I may need to upgrade to a heavier Kettlebell to up the intensity again because most of the exercises feel easy with the 30 lb KB. It will feel weird to see two Kettlebells in my exercise area. I won't get more though.

I will employ the heavier Kettlebell on KB swings, around-the-worlds, halos, and squats (yuck!) as they have all become easy with my current bell. I still use the 20 lb barbell on crunches, windmills, and Turkish Get Ups. And if I'm tired, I'll also use the barbell on shoulder presses, but of late I've performed shoulder presses with the 30 lb Kettlebell with grunts, groans, and much straining. 

Before and After Photos, Month 3 and Report

Before and After Photo May 2013

We've reached the beginning of May and thus, another exciting chapter of looking at pictures of a rapidly aging man. Nope, not the six-pack abs of youth here! What we have is a roly-poly jelly belly that shrinks much too slowly for the effort expended. And this month, looking at the difference, I'm just not overwhelmed with pride and joy at the accomplishments after three months of Kettlebell training and reduced calorie food consumption.

Before and After Photo April 2013

For comparison I re-posted last month's photo set too and recall that I did some minor gut sucking last month that improved the appearance of results. The angle at which I stood and the lighting differs as well with the result that, photographically, last month appears to present a better comparison than this month's comparison in the belly. Weight wise, I'm only a measly 3 lbs lighter, but I have been consistent in getting my exercise so I know underneath, the current muscle tone is better than shows in the photos. Therefore, I learn a lesson: photos don't show all.

I am currently up to 18 exercises on my Mon-Wed-Fri strength KB days. The list of exercises are:

• Two single-arm KB swings
• Two around the worlds
• Two KB rows
• Two KB Halos
• Two KB Squats
• Two shoulder presses (Depending on energy level, lifting either 30 lb KB or 20 lb barbell)
• Two sets of crunches holding 20 lb barbell
• Two BB windmills
• Two side lifts (need to find a better name)

I follow this up with 40 to 60 KB swings depending on available time and energy. I'll write more soon about observations of where I stand with this regimen physically.