If you are a proponent of the big compound lifts; power cleans, deadlifts, bench press, and squats you probably know of Mark Rippetoe and Lon Kilgore and their well-known book, Starting Strength, Basic Barbell Training. I can’t think of a better how-to book to learn these lifts.
Have you ever used Wikipedia, the user-editable online encyclopedia? Then you have an idea about the Starting Strength Wiki. There is some great information here in this wiki so I invite you to take a look.
Here are a couple of classic Mark Rippetoe quotes you’ll enjoy.
“There are few things graven in stone, except that you have to squat or you’re a pussy.”
“Pierre, if you are eating 5500 calories a day, then I am a female kangaroo with a Sonic Drive-In franchise and a heroin habit.” (I have no idea what that means).
On steroids:
“There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy.”
“Strong people are harder to kill than weak people, and more useful in general.”
Over the last several months, readership to this blog has gone up dramatically and many of those new readers are from outside the US. From Australia to Uruguay and many countries in between. It has been a lot of fun for me to blog.
When I started fitness blogging a couple years ago, my intention was to post my modest workouts and I really didn’t care if anyone saw them but it became so enjoyable that I decided to add other content related to the workouts I enjoy doing. As a result of my training and blogging I have met some interesting people, well-known and unknown and take great enjoyment in passing what I have learned by way of MFBB. Since adding a WordPress language translation widget, I have been getting a lot more traffic from overseas. I would be interested in knowing the quality and accuracy of the translation. Ron, a Chinese vendor of mine gives it a “C+”, which might sound alright until I learned his son is graduating with honors at Stanford and will soon attend MIT. Isabella, from Italy called it “horrendous”. As long as I don’t come across to you as an idiot, it might be ok. Drop me a comment and tell me how this reads in your language.
To make this blog even better, I would like to hear from as many of you as possible in the “Comments” to find out what interests each of you and your own plan for health and fitness. Your suggestions for my blog would also be most welcome and would provide some good ideas to write about.
I recently interviewed a very savvy personal trainer in Australia which was very well received. If you have an interesting perspective on fitness as you enjoy it, it might be fun to share your story and pictures.
I am going to send an e-book on kettlebell training to the person who writes the most interesting comment as an incentive. I also would appreciate it if you would find a post you like best here and Digg it or Stumble it at the bottom of the post.
Mostly though, it is very cool to see this blog grow and have readers from all over the world. I’d like to thank all of you, particularly my repeat visitors. Now go lift something heavy.
Warmed up with 3 rounds of Burgeners Snatch: 65×3/75×3/88×1 Clean & Jerk: 95/115/125 Front Squat: 135×2/185×2
Snatch, 85% 1RM x 1 x4: 98/98/98/98/ Clean and Jerk. 85% x 1 x 4: 139/139/139/139/ Front Squat, 85% x 2 x 3: 205/205/205/
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Tuesday, 6/10/08
Burgeners x 3
Muscle Snatch: 65×3/75×3/85×3/85×3/88×2 x3
Power Snatch + Overhead Squat: 95×1 x5
Cleans: 95/115/140
Power Clean & Jerk, 80%, 139×1 x4 3 Rounds for time: •400 meter run •20 kettlebell swings, 24 kg. •20 sit-ups •20 back extensions
Now for some metcon…
3 rounds for time…
run 400 meters
20 kettlebell swings
20 sit-ups
20 back extensions
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Wednesday, 6/11/08
Rest Day
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Thursday, 6/12/08
Warm-ups, Burgeners x 3.
Snatch, 65×3/75×3/.
Snatch, 80% (85#) x 1 x 5 Clean & Jerk, 80% (130) x 1 x 5
3 rounds,
•20 x 24 kg Kettlebell Snatch
•400 meter run
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Friday, 6/13/08
70# Sandbag Workout
Stair Climbs
•Zercher Carries: 3 x 3 •Over the Shoulder, L: 3 x 3 •Over the Shoulder, R: 3 x 3 •On the Back: 3 x 3
Back Squats: 3 x 10
Side Throws: 16
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Saturday, 6/14/08
Rest Day
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Sunday, 6/15/08
Trained over at Steve Belanger’s Old School Barbell Club and did some kettlebell deadlifts and swings. Steve is an accomplished kettlebell RKC and today he trained Valerie and provided more useful tips and ideas for me. His new website is Kettlebells and Beyond and his forte is functional barbell, kettlebell and clubbell training as well as all that cool old school stuff.
From time to time, I will post interviews with some of the people I train with and people in the fitness world that I find fascinating and have something to say.
Sydney, Australia came into my fitness awareness recently when this week, Val and I met triathlete and Olympian silver medalist, Michellie Jones. I am also a long-time customer of, and know Sydney-based Sara, Inze, and Alexander Bont, who make the finest inline and speedskating equipmentin the world. Through the blogosphere, I have recently met a very interesting and talented personal trainer and gym owner, Amelia Burton, who graciously allowed me to interview her and feature her in MFBB.
From her own blog, Amelia Burton, Amelia gives this brief profile,
Amelia Burton has 12 years experience as a personal trainer, gym owner, and fitness nut. Armed with a science degree and many years of hands on experience, Amelia’s mission is to get people excited about exercise and the dramatic effect it has on the body and mind.
Amelia, I recently discovered your terrific health and fitness blog. Who is your target audience?
Thanks! I launched my blog 3 months ago, because I got asked so many health and fitness questions, I decided to get them all into a blog. I have about 6000 people on my database, and I email my articles out once per month in a newsletter. My target audience is adults who exercise regularly, but who also have a life outside of training. I appeal to real people who sometimes need that extra motivation or education to get them exercising. It’s this type of person who will reap incredible health benefits exercise has to offer.
You’re still a personal trainer, right? Would you elaborate on your business?
Yes I still train people, but I also own a health club in Sydney, Australia, so I only have time for a few clients. I used to specialize in pre/rehab, mothers, and body sculpting, but nowadays my clients are all about weight loss. I got started in PT when I was 18 because I loved exercise, I thought it would be a nice thing to do whilst studying to get a ‘real’ career. After 12 months, I realized this was a ‘real’ career so I enrolled in a Science degree majoring in human movement, and the rest is history!
Amelia, would you describe your own training and goals? Do you compete in sports?
I love to train, and as I write this I have been forced to take a week off as I have a small injury in my foot. I just competed in a ½ marathon three weeks ago and am looking forward to the Gold Coast full marathon in July. My training involves between 50-80 km per week of running, combined with boxing training, leg weights and the occasional yoga class. When I’m not training for running, I will do Pump and spin classes in the gym. I used to compete in equestrian three day eventing until my business started taking too much of my riding time, but I hope to get back to it soon. To stay motivated I pick an event or goal in the future, and start training for it. I’ve had the marathon in my head since last November. As to my goals, I base them around events rather than body shape, as I find focusing too much on how your body looks can be self destructive.
What combination of diet and exercise do you advocate for good health/weight loss?
Calories in vs. calories out is my favorite diet tip. Eat less, move more I always say! I have had the most success by determining someone’s metabolic type, having them keep a food diary for two weeks (or until they are educated about eating) and then using a score card system to track their progress. I believe protein is extremely important in a diet as is fruits and vegetables. I am a big advocate of Juice Plus (multivitamin supplement) and insist my clients go on it to boost their immune system. I personally follow the Monday – Friday rule, where I eat very strictly mid week, but relax and eat pretty much what I feel like on the weekend. Dessert is my weakness so I have some great low fat treats that I can’t live without.
Is the general population of Sydney fairly fit and health conscious?
The inner city and beach suburbs are buzzing with fitness fanatics all day every day. However, probably like the US and Canada, when you head into the suburban areas, you spot a lot more McDonalds, muffin tops, and big bellies. This does seem to be a growing trend. (pun intended, I’m sure!-markfu).
You said you own a gym?
Yes, I own a health club in the Sydney CBD that caters mostly for corporates and inner city residents. We hold about 30 classes per week from spinning, to boxing yoga pilates and most Les Mills programs. We have a fully equipped weights and cardio area, as well as stretch atrium, sauna, massage and life coaching suites. I’ve had it for four years and absolutely love working there. I am very lucky to have a great team and fabulous members.
What is the funniest gym story that comes to mind?
Haha, there are quite a few! Too many embarrassing fart moments to mention (clients not me of course!). We had one client come out from the change rooms wearing nothing but a towel exclaiming that someone had stolen his clothes. He was still dripping wet from the shower and we thought we were going to have to send him home naked, but luckily we realized he had locked his clothes in the wrong locker!
Are your friends and family supportive of your profession?
Dad did once ask when I was going to get a ‘real’ job, but he fully backs and supports me now. My closest friends are anything but fitness fanatics. They keep me grounded and tell me when I’m starting to act/sound like a fitness freak! Everyone is extremely supportive and love getting involved when they can. I try not to force health and fitness upon them, but I am always attentive when they need advice or assistance.
As you look forward to your future, describe your personal and professional goals.
I am loving where I am at the moment, spending time at the gym and writing. I am definitely looking forward to expanding my blog and doing some more corporate speaking events. I want to complete a marathon in under 3 hours, and get back into my horse riding.
Finally, what advice can you impart to my readers to help them improve their fitness and health?
There are three skills I use to improve myself, which in turn improves my fitness and health.
Self discipline: No matter what type of training you do, you need a level of discipline to keep going when the going gets tough. To get discipline, I suggest picking a few people who inspire you and always ask yourself “what would they do in this situation?’
Self Respect: How do you talk to yourself? Are you harder than you are on others? You will get what you think you deserve, so give yourself a break and believe in yourself, then others will too.
Knowledge: The more I learn, the more I realize I don’t know, but the more I learn, the more motivated I get to improve my health and fitness. I think it’s the same with everybody.
Thanks, Amelia for taking the time to “chat”. To read more of what Amelia Burtonis writing about, be sure to bookmark her blog and visit often.
Soon, we will feature interviews like, “Confessions of an MMA Fighter” and what a former nationally-ranked swimmer really thinks about triathletes! Stay tuned!
A Barbarian Blogroll Plug for Jeff at liftkettlebells.com who has some great new content, including video at his new and growing kettlebell-dedicated site.
You can find out who Kettlebell Kate is and what the SovietForce kettlebell gym is all about, (hopefully those guys know the Cold War is over)! Both of those sites have some good video up as well.
Jeff will also will fill you in on the best footwear for KB training and where the kettlebell gyms around the world can be found. This looks to be a work in progress so if you know of some gyms not listed, I am sure he would appreciate the tip.
Besides liftkettlebells’ growing collection of helpful kettlebell videos, you can listen to a detailed interview of kettlebell superfreak, Steve Cotter, linked to Super Trainer.
If you are new to kettlebell lifting as many of Val’s Kettlebells customers are, then this is a great place to get started. Of course, if you have logged a little more “swing time”, there is plenty here for you too.
We have been having fun with kettlebells over here. Not only do we swing and snatch them, but we paint ‘em too!
You have seen my blue-green 24 kilo creation and the candy apple Big Red 32 kg paperweight. Those were my modest attempts at kettlebell creativity and about as far as I want to go. I would rather go ballistic with them.
Torri Lehman painted this beauty and recently presented Val with her own customized hot pink kettlebell. In the works is one for a female MMA fighter and another for Todd Medina’s Fight School adjacent to our training pit in Costa Mesa, CA.
If you would like to get a kettlebell or two or three and then get them painted by Torri, contact Val at Val’s Kettlebells. Just click the tab at the top of this page.
Ok, ladies, let’s get to some kettlebell swingin’.
If you have an active blog or a web site, chances are you may be a “stat geek”, checking whose been visiting your site and when and then once they are there, what posts they are reading.
There are quite a few analytic plug-ins that could give you all the possible data you may find helpful, especially if you have something to sell, (merchandise and ideas). For me, it is a fun way to keep score. If I had 500 “hits’ today, then I want 550 tomorrow. You get my drift.
I am playing around with a very cool new analytic app called Woopra. Not only does it chart stats, all kinds of stats, but it does it in real time. It will show people coming and going as it happens and you can even initiate a chat with them. It has maps and is highly customizable. Pure eye candy for an interface.
Woopra is is in beta but it so far blows the doors off anything I have used to date.
I found out about Woopra from One Man’s Blog. Take a look!
Cellphones. They are everywhere and everybody seems obsessed with them. I remember walking through Irvine Spectrum on a Saturday night and the place was loaded with kids and most seemed to be staring hypnotically at their cell phone screens. Another sign of the times, I suppose, but at least they were quiet.
Of course, the most annoying people with cell phones are the ones who think they are the only people in the room and theirs is the most important conversation taking place at the moment. Isn’t it true they are almost always loud talkers?
In this video, from Kim Komando’s site, watch while the performing musicians get even with one of the rude-boys.
Last night while trolling for good fitness sites and blogs I came across an outstanding blog that impressed me with both it’s content and the elegance of the blog theme.
It is clear that that Gubernatrix has spent a lot of time developing her blog. (I wonder how she finds the time to train!)
Once I saw how good her blog is, I decided to once again, tweak mine. So, if you have been here before, you are looking at the MFBB with a new look. Let me know what you think.
Her site, All-Around Strength Training is filled with great articles and tutorials on the popular compound lifts like push presses and the Oly lifts and you can download these free as .pdf files.
While this site is great for men and women both, she really has done a great job showing the benefits of her favorite forms of training for women. As you will see, the Gubernatrix is a “product of the product” and I would think she is inspirational for many female athletes.
And she is dialed in to many of my favorites as well; Rosstraining, Pavel, Gym Jones, Crossfit, stronglifts, straighttothebar, just to name a few.
Be prepared to spend some time here. As I said, there is a lot of great content at All-Around Strength Training. Check it out and subscribe.
And while you do that, be sure to subscribe to the MFBB.
