Mission First. Family Always.

I've been off the grid for a while now... Traveling around supporting fellow RKCs, working with Z-Health colleagues, seeing family and friends, setting up future workshops, and working on various other "stuff."

I have to be honest (which isn't far fetch for those of you that know me personally). The communities I'm involved with and business get a bit overwhelming at times. I've always said, and will continue to say, that my family absolutely comes first. There is no higher priority for me than family, this includes friends I allow in close enough to share the same respect.

Being a military wife, I understand the mission comes first. This means that my role as a military wife has to be my top priority so my husband can be the best in his field and top of his game- continually. (Eyes are rolling across America I'm sure. Mind you, I couldn't care less.) Maybe it was something about turning 29 and realizing that, hell yes I have a damn good life and it is absolutely because I have a kick ass relationship with my husband. He is hands-down my number one best friend- ever- and absolutely, hands down, my number one supporter.

So when I start to get wound-up and pulled into the mix of who is doing what and so-in-so is "more successful" than I am at this point in my and their life, I think back to what my #1 priority is and all else falls away- it takes a back seat and gets a reality check. Because you know what? This is my life. I learned the tricks of the trade a long time ago and know better (now) how to handle them as they try to rear their ugly heads.

What does my job (which is nothing like the BS of a "real" job) entail? Making Mike's life easier so he can be a better Officer/Commander/Cop/Supporter/Counselor to his Airmen/Airman Himself/Husband/Son/Uncle/Brother/Student/Mike. Period. It changes and it's a day to day deal. There are no off hours and there is no vacation (even though every day really is a vacation :)). Every day is, "How can I make his life easier and better?" It all comes straight back to me, too. That's just how we work. It really is ideal, and yes you should be envious ;)

Not only am I involved with Kettlebells through the Dragon Door/RKC community and into always trying to be a better Z-Health student, AND the #1 wife of all time ;), I'm also President of the Spouse's Association, Mike and I teach regular Women's only Self-Defense classes, I'm developing my training/coaching business, and I still manage to make time for extended (far-away-from-me-geographically) family...and all the while knowing that I put my pants on one leg at a time just like the last guy and just like the next guy.

I recognize that real problems crop up when we let our egos (ever fragile and eager, egos) take over. When I see defensiveness coming a mile away, I remind myself that it's not about me, it's about them and their feeling threatened. I see it happening around me. But maybe I get the nice in-your-face reality check of hearing about a young Airman from our base getting blown up because she is keeping terrorism from my doorstep, or knowing that Mike may get picked up for deployment tomorrow and be gone during the holidays, or on my birthday, or for our anniversary. The things most ego-ridden folks take for granted are taken away from families I know. It's easy to be humble when you know better.

Oh yea! :) A guest blogger!

Hey everyone. Mike here. After reading Sara’s [running] blog, I feel compelled to respond. I am a self proclaimed “good” runner. I am a better than average “all around” athlete among military members. What Sara is failing to mention (and often to understand) is that she is an elite kettlebell athlete.

My downfall is I want to be good at everything…so I do everything. I understand this is not great for me. Hence, I am not great at anything. Sara is great at kettlebells and has the fluid movement of an elite athlete. Sure, I run much more than Sara does, I press the 88 for reps, and am overall stronger than she, but I am also 80lbs more massive than she is. However, pound for pound she is much stronger than me and the mere fact that she is keeping up with me in running now is a tell-tale sign…

I am now and always have been playing the better opponent. There is a reason why she is a Senior RKC and a Z-Health Master Trainer Intern…and why I am not!

Preparing for RKC II

If you are plannig to up your status and become an RKC level II, I hope you do the necessary work ahead of time to make the most of your time there. Last year and this were a little disappointing because the majority of the group did not come prepared. Pavel was not pleased in the least.

The best thing you can do, rather than focus on perfecting the drills taught at level II, is to practice level I curriculum. Pavel went over the swing and Jeff O'Conner covered the get-up. We were surprised that most were severely lacking in both very basic skills and drills- Granted they aren't simple. However, having let your form slide and not coming in strong on at least those two drills really slow down the progress of the whole weekend. We fell behind on teaching simply because the class as a whole did not come prepared. 100% of my group have yet to receive their level II certifications. They have the three month grace period to perfect their grooves and I hope they do so.

This is not to say they weren't a strong group or that I do not respect them. These weekends are far more than mere three day workshops. Seeing someone show up and perform their snatch test on day one sets the pace of my relationship with them for the remainder of the weekend. The snatch test can be brutal. It's sometimes a tough thing to watch. So with that, then seeing the struggles through the other entry requirements, and progressing drill to drill during the weekend, then bonding at lunches and dinners and after-dinners, forms a quick and unique connection. I can honestly say I am emotionally invested in each person in my RKC groups. I do not want to see anyone fail, and certainly not because I have failed them as a leader and teacher.

If you are planning to attend an RKC II, get to a Level II, Z-Health, FMS, or even another RKC and have them look at your form. I would recommend having more than one professional look at your form on the level I basic six drills. I graded windmill and failed many students because they STILL didn't understand and exemplify that the goal of the WM is not to touch the ground, but rather push the hips back and rotate the spine (create space for flexibility, mobility, and stability through a range of motion). They were going far too deep and creating very unsafe torque in their spines for the sake of touching the floor.

Be sure you have a basic foundation of the level II drills (Windmill, Viking Push Press, Pistol, Pull-up, Clean & Jerk, & Bent Press) and that you absolutely can do the day one requirements (pull-up, press, and pistol according to your weight requirements). I would highly recommend being prepared to do your snatch test on day one, first thing and get it out of the way the extend your cert as well.

To sum up being prepared for levell II RKC:

#1 Have a few other RKCs, Level II RKCs, FMS certified, and/or Z-Health certified instructors check the form of your Level I RKC basic six drills.

#2 Have a basic foundation of practice on the RKC II Drills
#3 Be prepared to do your snatch test

If you follow these three pieces of advice, you won't have trouble during the weekend. Spread the word to anyone you know that may be attending your Level II. If they don't come as prepared as you, then you will suffer the consequences of their laziness and short-comings.

"You only get better by playing a better opponent"

If you've seen, Revolver, with my second favorite actor/director combo Jason Statham and Guy Richie (my most fav being Johnny Depp & Tim Burton), then you recognize this quote. If you haven't seen the movie, watch it. It will have you thinking, laughing, and ultimately saying to yourself what the heck just happened. Hey, it's Richie. That's his MO. Regardless, it's a must see. Put it on your Netflix list now. The principles in the movie can translate to anything going on in your life. But on with this blog's trigger thought: Running biomechanics in relation to structure differences.

Since "discovering" Z-Health, I view everything from a different lens: How much effort is need for this lift v. that lift?...Why are you performing the lift?...What is the ultimate goal for the lift?... it doesn't have to be a lift, it could be running or eating, for example, as well.

So one of my favorite Z events was S-Phase. I've never been a runner, but the wonderful thing about the Z system is that everyone truly is an athlete. We have the tools, you just may lack the movement needs- for now (if it can be done [see: neurally wired] it can be undone [see: unwired/re-wired]). Regardless of age, you can move better and strive toward a goal you never thought imaginable for yourself.

For me it was running. Once upon a time I was the fastest female runner for my grade. That was many moons ago. But thanks to my deeper understanding and thus greater appreciation for the CNS (central nervous system) I was, for the first time EVER, able to keep up with my husband Mike on a 2-mile run last week! This is HUGE for me. He beats me at everything-ev-er-y-thing! It keeps me humble.

I mentioned that I try to keep up with Mike in everything to John DuCane awhile back (he's the owner of Dragon Door that runs the RKC certs). Anyway, he looks at me after I say this. He pauses. He blinks, and then says, you do realize he's a male [insert another pause and blink] and you're a female. [insert ANOTHER pause and blink]. To which I say "yeah, and?" ;) I don't care. "You only get better by playing a better opponent." He's better than me. Period.

So. Back to our 2-miler last week. It was hot. It was humid. It was 3PM in the middle of summer in North Carolina. Mike is 6'4," has many more running steps under his belt. And I kept up. Me! a once self-proclaimed non-runner at a whopping 5'2"! Granted there are a few more variables that came into play here. I've been consistently running & rowing since April and Mike's been forced to put conditioning on the back burner....Fast forward to this past weekend at the RKC II, I had to discuss it a bit with our resident sprinter, Franz Snideman.

I'm asking him about stride length and turnover, and he's talking about force production, and I'm comparing these factors in relationship to Mike v. me. Bottom line, Mike produces more force and has a greater stride length. Which means I have to have a helluva turn-over to keep up and make up for his structural/power advantage... Which means I gotta work a helluva lot harder to keep up. I know he wasn't running all out, but he certainly wasn't lolly-gaggin' either. It was a personal milestone for me. Remember? "The non-runner." :D

I just read an article comparing the great running debate over ball-of-foot stike v. mid-foot running. Again, it come down to: What's your goal? Find the article here: http://www.active.com/running/Articles/Running_Form-Midfoot_Strikers-vs-the-Balls-of-Your-Feet.htm?act=EMC-Active&Vehicle=Running&Date=06_24_09&Edition=1&Sections=Articles&Creative=Running_Form-Midfoot_Strikers-vs-the-Balls-of-Your-Feet&TextName=More&ArtText=txt&Placement=3&Dy=Wed&lyrisid=20008433&dart=

A pic my dad just shot me. A couple of race cars from his fleet of race cars...another type of racing...his type of racing...Go Guard! ;)

Encounters with Strangers

I was at the hair salon a couple weeks ago and the hair wash lady asks me, "So you're a personal trainer..." as I secretly cringe inside at its negative connotation she continues to scub my head (it feels SO good!). And she continues "What can I do to 'tone' my thighs...besides squats?" Oh, yikes, "personal trainer" and "tone" -not in reference to voice- in the same breath, she's not speakin' my language... I've faced this approach many a time.


The wonderful globogyms have done their job in dumbing down the gen pop, indeed. I continue to scratch my head over the notion that the same ignorance's from the 80's are still being perpetuated. How did hundreds of years of practical training (dare I say "functional training?!?") get replaced in the span of a decade? I'm sure the folks that built the pyramids were concerned about getting their biceps pump on via the cable machine...in the cool of the air conditioning...so they could better haul and lay brick. And my favorite Sandow was perplexed over how to get a thicker neck....

Anyway, we're addressing the Stages of Change and motivation in Z-Health. I can see my hair wash lady, although an awesome head scrubber, is still in the Contemplation Stage: She's one step in front of thinking her thighs don't need some firming up, but not necessarily serious about taking the proper information gathering avenues. So, within the final minute I have her "hands-on" what can I say-Really? So she doesn't like squats but has to actually use her muscles more than the walk to and from the salon's front desk to the hair washing station. I tell her to practice walking lunges (a scary thought for me not seeing her actually perform the movement) and to keep a food journal.


I note a slight stall in the scrubbing action and a puzzled look cross her face (albeit momentarily)as I mention the food journal. Then she proceeds with, "So walking lunges, huh?" I sigh internally and chalk it up to her stage of change...which means she may not be committed to actually changing. Which is fine, everyone has their own comfort level- even me. Believe it or not, I too am human. ;)

So food journaling, what the heck... and why?
I started keeping a food journal via Body for Life back around 2000/2001. Don't knock the B.F.L- it lead me to the RKC which lead me to Z which who knows where Z will lead me...When we know better, we do better :) I keep a journal off and on. 'Off' when I'm on track with eating and 'On' when I need to get back on track. It's pretty cool to look back over the years and see what we considered to be healthy. Matching the food journal up with my training journal and matching the two up with old photos is neat, too.


I think tracking trends is the true value of journaling. I have nearly a decade of journaling under my belt. I dig out the journals at least once a month to see where I've come from, what my goals were, and for inspiration- who better to inspire you than yourself? ;) If you can't keep up with a journal, I have no sympathy for you. I've moved eight times since 2000. (And not little "across the street and around the block" moves.)

Food journaling has lead me on the constant quest of researching more about food. Is what I'm putting into my body healthy- for me? What is the best source: Organic or local? What hand does the USDA play in our food market and marketing? How do other cultures eat and why?

Journaling can be a turn off, as anything can. (It is one more thing to keep up with after all.) But when you write it down, it's all there in black and white and it is a record. I think people avoid food journaling in particular because they aren't truly ready to see themselves in black and white. To see that you've sabotaged yourself takes guts. To make yourself accountable to yourself takes guts. If you don't have the guts, determination, and consistency to keep a journal, you are accepting the expected outcome: no change, so don't be surprised. You can't expect your body to change if you don't change your habits. Ah- HABITS! Journaling can help guide you into forming habits that lead you to a slimmer healthier you.

Habits are a whole new blog...breaking neuropathways, establishing new pathways. It's like tearing down an old bridge and building a brand-new one. It takes a lot of energy and repetitions. Just as the habits you currently have (eating more than you need) developed, you have to form a new habit (stop eating well before you usually do). You have to do it time after time for the old habit to break and the new habit to stick...and it may never stick...but you have to make it "the way," not just the new way...it's a can of worms, a blog for another day...

Our waiter at a pub in Denmark...not the hair salon lady, but still a great stranger. :)