Team Integrative Athlete's Blog

Team Grappler's Guild Shines in Recent Tournies

2011-08-27T08:10:00.000-07:00

Our local Brazilian Jiu Jitsu Team has been tearing up the local and regional tournament scene during the month of August.

Our first tournament, the "River City Submission Classic" took place in Post Falls, Idaho and includes team from Spokane, Coeur d' Alene, and Post Falls. In the youth division, Grapplers Guild standout student Dylan Bankson (aka Spiderman) won a stacked bracket that had over 8 competitors. Out of 5 adult divisions, Team Grapplers Guild took home the gold in 4. Here are the exact stats for the tournament:

Cord Rink, 1st novice under 150lbs.

Caleb Fleck, 1st intermediate under 150 lbs.

Dakota Blaese, 3rd intermediate under 150 lbs.

Grant Simmons, 2nd intermediate 150 - 170 lbs.

Mike McCray, 1st 170 - 190 lbs.

Danny Clark, 1st 200lbs. and above

Tanner Weisgram, 2nd 200lbs. and above

Our second tournament was the biggest one in the Northwest..."The Revolution" in Seattle. A smaller crew represented our team, but the results were equally impressive considering the size of the competition:

Tanner Weisgram, 2nd white belt division (202- 221 lbs.)

Danny Clark, 1st Advanced No-Gi (grappling) division (202 and above)

Congratulations to all of our competitors...we are proud of your accomplishments and representation of our gym!

Scotchman's Peak Hike

2011-08-19T07:34:00.001-07:00

On Sunday, August 7th. 10 adventerous Integrative Athlete's climbed to the top of Scothman's Peak. Some of our teammates have dreamt of this for years, while others are die hard Scothman Peak fans and have even snowshoed the trail in past winters.

We had a great time and could not of asked for better weather. The view at the top was breath taking and simply glorious. We saw a family of mountain goats just hanging out on the cliff sides while we rested at the top. There was also a survial kit at the top that we found with a journal inside and we all signed it

We are so proud to be apart of a team and family that repsects, appreciates, and enjoys the outdoors. So when and where is the next one? We do plan on another team hike before the snowfalls! We will keep you posted.

Thank you Laurie for hosting an awesome pot luck bbq following the hike!

Congrats and a big thanks to Curtis and Matt Mickelson, Suzie Coffman, Abby and Danny Clark, Abby's brother ( a city slicker too!) Zack Corriveau, Fran Mason, Laurie Huston, Tawny Macdonald, and Shawn Hitherman. It was a great adventure with great friends!

Technique Vs. Intensity

2011-04-29T15:20:00.000-07:00

Can technique and intensity co-exist in a workout? In short the answer is yes, but if you watch "experts" on resources like youtube and have any concept of proper body mechanics you will find yourself cringing as they attack both simple and highly technical lifts with reckless abandonment of form in the name of smoking themselves. This is just asking for an injury. Smoking your body is easy...mastering your movement patterns is very difficult. On the other hand, you have trainers who fixate on technique to the point where they seem to be afraid to let experienced, capable people reach the intensity levels they need to accelerate their fitness to the next level. These same people end up quitting because they never see real results.

This is where a good coach is so essential to get the most out of your workouts. A good coach will teach you proper form and add in the right amount of intensity to advance your fitness level and technical proficiency. A good coach will also refuse to let you continue if fatigue sets in and your technique falls apart. You should always be challenged, but never beyond your capabilities. What good is that last sloppy rep when you have to sit out for a week from training because you killed your back? This is why learning from a qualified coach is far superior than trying to learn from a magazine or online video. Never let anyone teach you technique that has never mastered it themselves under the guidance of a true expert.

The marriage of technique and intensity is a fine art in my opinion, especially as one teaches more complicated movements such as kettlebell exercises and olympic style lifting. The skilled athlete makes their technique look effortless because not only have they practiced, but they have practiced perfectly by constantly refining their movements with precision and intensity in a perfect balance. I have been fortunate to have learned from incredible and inspiring coaches. My humblest respect goes out to these individuals who do it right. Make sure you learn the art of true fitness from someone who truly knows what they are doing and has your best interests and an individual in mind.

-Danny

Abby's New Blog

2011-03-30T11:58:00.000-07:00

Follow Abby's progress in her new blog here. Due to high viewer interest, she has devoted a separate blog that is exclusive to her competitions and training.

Burned Muscle; What To Do Now?

2011-03-20T11:10:00.000-07:00

I burned over a pound of muscle last week by adding my cardio...not good. However I emailed Tanji updated pics and she said I was right on target and looked great. She recommended doing no more than 3 30 minute cardio sessions...NO Intensity. I will also up my protein by 1 oz per meal and then reassess on Saturday. I really need to maintain the muscle I have gained and tighten up a little bit more. I am only 2 weeks out now so I don't have a ton of time to switch things up too much. On another note, I got my wedding dress yesterday! It's perfect and I am so excited. Danny and I are getting married in Hawaii in May. My goal after all my shows will be to maintain that hot bikini body for Hawaii! Yippee!
xoxo,
Abby

3 Weeks Out

2011-03-16T16:41:00.000-07:00

Last week I met with Tanji and she was pleased with my progression. I am down to 12.37% body fat and 126 pounds. As of now its not so much about the % but more about how my body looks. Every body carries their body fat differently. The goal is to look tight, lean (especially the butt) and have shape. I could go on stage at 11% or 12%. It doesn't matter, what does matter is how I do look. Therefore I am increasing my cardio to 4 sessions per week in addition to my 5 days of strength training. My focus is to cut and to maintain my current muscle mass. The best scenario would be a decrease of fat and a little increase of muscle.
My other focus is to practice posing. Tanji gave me a set of poses that flatter my physique so now I have to get comfortable with them and the transitions.
Stay tuned for more information about my upcoming shows.
Love,
Abby

Game Plan after meeting w/Tanji

2011-03-11T08:59:00.000-08:00

Today is my 26th birthday! I will not be getting smashed your stuffing my face with my favorite...cheesecake. Instead I am up early blogging then working out. I am getting a massage later though! Danny got me presents that I have yet to open. He always gets me such thoughtful and awesome gifts so I can't wait! We decided to take the day off today and just spend it together. Tomorrow we are heading to Under The Sun in Bonners Ferry. Its a cute little shop with a great cafe. We did it last year so its kinda tradition.
Okay so Tanji was pleased with my physique. I need to focus on cutting. So that means not changing my diet and increasing cardio 3-4 days per week. I need to drop about 1-2% more body fat. I need to continue to practice posing fiercely! Everyday!
Love,
Abby

Busy Day!

2011-03-10T06:31:00.001-08:00

Today is full of adventure to prepare for my competition. After working out (leg day!) I teach yoga then immediately head off to the dentist. I have a little bit of cleaning and I am getting a set of trays to bleach my teeth for free! Family dentist office's are the way to go. Gibbins and Frank down in Post Falls, ID are amazing and have really helped Danny and I out a great deal. Pearly white teeth for the show? CHECK! Next on my list is meeting with a lady named Vickie at Adhara Spa down in Couer d'alene. I received a gift certificate at the pose clinic for a free body polish. I have never had one so I am very excited. I am also consulting with her for tanning and makeup for my Missoula and Spokane show. After my body polish and hydrating my skin its down to Spokane, WA to meet with Tanji for a 30 minute private and then 1.30 hours of posing practice! I am down to 12.75% body fat as of yesterday and weigh 126.6. I think she will be happy. I may look a little puffy due to the carb cycling and "Aunt Flow" came in to town yesterday! I think she will be pleased though. Speaking of Tanji, this woman is incredible! She is a serious athlete who has worked so hard to get to where she is today. She placed 2nd at the Arnold Classic on March 4th. Personally, after seeing the video, I think she should have placed 1st! I am very honored to have her as my coach. Coach T if you are reading this blog, first of all thank you for reading it and second THANK YOU! XOXO
Love,
Abby

Carb Cycling- 4 Weeks Out

2011-03-08T18:14:00.000-08:00

I am down to 127.0 lbs and 13.03% body fat. I meet Tanji on Thursday and she wanted to see me with bigger shoulders and quads and between 12-13%. I think she will be pleased.
I am currently in the middle of my second week of carb cycling.

What is carb cycling?

About 4-6 weeks out (I started 5 weeks out) athletes may carb cycle to see what their muscles look like the day of show, or in other words when they "peak".
From Sunday-Thursday I have NO carbs after lunch. For example, my afternoon snack is 3/4 cup of 2% cottage cheese and dinner would be 4 oz lean meat, warm spinach with balsamic vinaigrette, and 9 chopped raw almonds (fat). I still have my last snack which is a protein shake before bed.
The purpose of carb cycling is to manipulate your body and see how it responds to certain amounts of carbs. Sun-Thurs I drink 1 gallon of spring water per day so that I over hydrate and then Friday and Sat I carb load (about 1 gram per pound of body weight) and drink only about 1/2 gallon of spring water. Its like a science project. I go without many carbs and drink lots of water ( I look puffy during this phase), then I eat a lot of carbs like brown rice or sweet potato so that the water under my skin from over hydrating is literally pulled into my muscles (because glycogen storage requires tons of water) and by Saturday morning (day of competition) I should look my best. Full, round muscles. If I look puffy I had too many carbs. If look flat I didn't have enough. Being 4 weeks out I have time to figure out what works best for my body so that I peak on Saturday. My goal is to maintain and maybe grow a little bit more muscle while I cut for the last 4 weeks. It will obviously be harder to grow much more due to decrease in carbs, but maintaining will be a must!
How is it going? Well to be honest its a true test to my last blog...commitment. No, its not easy but I am determined and if I start to feel week or self pity I find a way to motivate myself. Actually, Danny has been a huge support system for me. He keeps me going when I feel like giving up. I don't know what I'd do if I didn't have him in my corner. I am very lucky! Thank you Danny!
Peace & Love,
Abby

The Truth About Commitment

2011-03-02T19:32:00.000-08:00

Commitment...not a commitment to another person, work or your favorite TV show. I am talking about a commitment to your health and fitness. I have been a personal trainer for 6 years now and apart of the gym world for over 10. You see the ones who get super stoked about their new years resolution and hit the gym hard and then burn out because they aren't getting the " American fast food" like results and quit. They then flee to yo-yo dieting, bad supplements that say will give them the results they want in only 12 days, or even worse going under the knife. Change takes time...if it were quick and easy we'd all have 6 pack abs.
If you want to change the way you look, feel, or increase your sport/athletic performance and you have yet to see the results you really want but continue to do the exact same thing (like just take aerobics classes or walk on the treadmill for 1 hour) then guess what results you are going to get? The same results you have been getting! If you want to change you must commit to your training. You must commit to nutrition. You must commit to yourself! There is no way around it.
Take my word for it. I have seen dramatic results in my body since I have finally committed to eating right and training smart. Yes ladies, you must lift weights if you want to see some definition. No ladies, you will not look like a dude. For example, I am currently training for a bikini contest. One would think all I do is starve myself all day and do tons of cardio. There's no way I would lift weights because I would just bulk and not look like a bikini model at all. Wrong! 4-5 days per week I strength train...hard and heavy. I include kettlebells, barbells, dumbbells, power ropes, and pull-ups. I do 1 maybe 2 cardio sessions at the most per week and one day off for recovery. And starving myself? No way. I eat 6 meals a day every 3 hours. I eat almost 1800 calories per day. I understand every body is different and will vary (that's why you should work with a qualified trainer and nutritionist). If you continue to float around shooting in the dark your results will never be met. Having control of my nutrition and training has given me freedom from the stress and unhappiness I felt when I couldn't get my body to where I wanted it.
I have committed. I know many of our members have also committed to their health and it is inspirational. I applaud all of you for making this commitment. You are true warriors.
There are no excuses when it comes to your health. Only laziness and ignorance. If what your doing now is not getting what you really want but refuse to try something different and listen to someone who knows what they are talking about and can truly help you...that's your own stubbornness and your own problem. There are 24 hours in the day...find time. Your family, your co-workers, and your body will be very grateful that you did.
Love,
Abby

Down in Body Fat Up in Muscle!

2011-02-28T16:33:00.000-08:00

April 2nd is just around the corner. Saturdays measurements looked great. I am right on track. I am currently at 13.32% body fat and 127.2 pounds. I am still gaining muscle and losing fat.
I have been training legs 2x per week to really pump them up. I always start with compound, powerful exercises like jerks and then work into more grinding exercises like front/back squats. One leg day is focused more on glutes and hamstrings and the other one I target different angles of my quads and calves. Recently I have been a big fan of drop sets. At the end of my workout I will pick an exercise like leg extensions and start with a heavy weight and go until failure, drop down in weight and go to failure again and then do that one more time. What a burn! I rest about 1 minute between drop sets and do 3 sets.
Today I emailed a video of me practicing my bikini posing to Coach T. I can't wait to hear back from her. For those of you who are interested in purchasing tickets for my show in Spokane on the 23rd of April go to http://www.empireclassic.net/. You do want to get prejudging tickets for sure b/c that is when they bring out the Bikini Division. Let me know if you need any help.
PS. If you'd like to go to any of my other shows further away check out www. northwestbodybuilding.net for the April 2nd show in Vancouver, Wa and npcmontana.com for the show on the 9th in Missoula.
Thank you all for you support!
Peace and Love,
Abby

Lining my ducks up...

2011-02-23T16:26:00.000-08:00

Hello! I am about 4 and 1/2 weeks out and I am lining all of my ducks up in a row. Tanning? Check. Suit? Check. Hair and make-up? Check. Sponsorship? CHECK!

That's right, I am now a sponsored athlete. Litehouse has generously agreed to sponsor me for this seasons competitions. This is huge! I am super stoked and now I have been re-motivated to step up my training and keep my nutrition in check. I am honored that a company like Litehouse would support my fitness pursuits, I don't want to let them down.

I recently achieved another goal of mine. I knocked out 80 sets of 7 reps of snatches in the VO2 Max 15:15 protocol. My next goal is to work towards 8 reps. Today I finished my back workout with a 5 minute snatch workout. 10 snatches per side for 5 minutes. I was trying to shoot for 100 but I only got to 91. I was reminded by Coach Danny to not focus on intensity but just go for that extra burn at the end. I kind of felt my right shoulder bothering me a bit as well.

Speaking of injuries; you want to know the dirty truth about strength training 5-6 days per week? Be prepared to encounter random minor injuries. My flexibility is not what it used to be either. My back feels stiff and my hamstrings are like cables. Would I do it all again? Damn right! The results I have gotten from this training is insane. My body looks the best it has ever looked, my strength is out of this world, and my heart feels like its made out of elastic steel. Today I knocked out sets of non-assisted pull-ups. I couldn't even do 1 2 months ago! I do balance it out with 2-3 sessions of yoga per week and I always stretch after my workouts. I can really connect with my muscles in a way that I never felt before and its a great feeling. Training is tough and yes, even for a bikini competition. I train heavy, hard, and in a no nonsense fashion. The more people tell me I can't the more I tell myself I can. And I will! Watch out Vancouver Natural, here comes lil' miss Abby from Sandpoint!

Tip for today: Commit to doing something that you thought you'd never be able to do (like a pull up) and then sit back and enjoy that feeling of achievement when you do. It's empowering!

Love and Peace,

Abby

5 weeks out!

2011-02-19T10:51:00.000-08:00

I cannot believe I am 5 weeks out from my first show. I just made my last payment on my suit, I'm excited to see it. As of today I am 127.8 lbs and my body fat% is down to 14.06%. I plan to compete around 11-13%.
Since my first week I am down 1.80 lbs on the scale, up 8.30 lbs in muscle, down 10.10 lbs of fat, and -7.61% of body fat. I have honestly not changed much in my diet with the exception
of playing with the amount of carbs I consume at night. I am currently still eating 1786 calories per day. When I had decreased my carbs I started to lose too quickly so I am back up again. Speaking of carbs I found an awesome way to make a yummy side dish taste like dessert! Guilt Free!
Take a sweet potato and cut it up into strips. Melt 2 TBSP of coconut oil (get the oil that is solid) and drizzle it over the sweet potato. Add as much Cinnamon as your hear desires! Bake it in the oven for about 25 minutes at 420. It is so good!
Another fun thing you can try is a homemade exfoliate. It is great to exfoliate your skin especially this time of the year like once a week. I got this from my make-up artist for the shows. For the face get BAKER'S Sugar (the finest sugar) and mix with olive oil and then apply to face and rinse. Your skin will feel so soft. For the body you can use granulated sugar and mix also with olive oil, apply and then rinse. It is super cheap and great for your skin. If you tan its great to do beforehand. Store bought scrubs can have a bunch of other ingredients and chemicals and they can get pricey. So have fun, eat some yummy sweet potato's and then give your self a great scrub and feel amazing! You can follow up about 3-4 days later with a a fruit peel. Enjoy!
Love,
Abby

Thank You

2011-02-10T14:29:00.000-08:00

I just want to take a moment to thank a special person who gave me a sweet card and a generous donation for my competitions. It really took me back and am so amazed that I can inspire someone through my fitness journey. I hope that I continue to be an inspirational role model through execution and blogging for others.
Thank you Jan for your thoughtful gift. This sport is very expensive and every bit helps.
Much Love,
Abby

Bikini

2011-02-09T15:39:00.000-08:00

I have changed my workouts a bit this past week to focus on building my shoulders and legs while slowly burning fat. I am now doing 2 shoulder workouts per week and 2 leg workouts per week keeping the rep ranges 6-12. I hit all different angles of the muscles by switching up the way I do my exercises. For example, I did alternating 1 arm dumbbell military presses contracting my anterior shoulder muscles at the top to feel "the pump". I have to learn how to connect to my muscles so I am doing more "body building" type workouts rather than fast twitch, explosive. It has been hard for me but I am feeling and seeing a difference. I have decreased the amount of cardio I do so that I can slowly burn fat and concentrate on muscle growth. This will change as I get closer but I will not have to cut down too much which is good.
I have also included posing practices after every workout. Bikini posing is pretty fun but will take some time to get down. As far as what judges are looking for I checked out the NPC website and a few others and this is what I have gathered:
Overall physique and shape
Tone
Complexion
Presentation
The look has to be in shape but not too lean or hard. It is a soft but tight look.
I will wear a two piece bathing suit that is cut differently from Figure. They are more like traditional bikinis. You can even buy one off the rack. I ordered a pro suit from CJ's. Apparently the suit really makes a difference in how you place. You also wear heels and jewelery. Bikini weighs in more on hair and makeup as well...they are looking for how "marketable" you are. You only have two poses- front and back and they are more relaxed than figure poses.

I met Coach T

2011-02-05T11:30:00.000-08:00

Last night I drove to Spokane to meet my Save Fitness coach, Tanji Johnson. She is an incredible woman and very inspirational. She's very personable and down to earth who gives honest advice and instruction. I couldn't ask for a better coach.
I met with her first privately to assess my body and then I joined the other 5 SF girls for an 1.30hr of posing and walking.
After meeting with Tanji and getting her honest and professional advice I am going to compete in Bikini instead. This decision was made because I have small shoulder caps and a very narrow waist (which isn't a bad thing). Because I cannot fight my Italian and French genetics putting on big muscles my not be in my DNA. So there is this new division called "Bikini". At first I wasn't very thrilled but now I am. It is more of a "modeling" division which is the direction I really want to go in. The suits are really cute too. I train my butt off in the gym and I am naturally very strong and get stronger when I train. My body frame just isn't broad enough to support the muscle mass that is needed for figure. I do not need to be as lean for Bikini either, actually its normally between 10-15% and I am already around 15% and 8 weeks out. Actually Tanji said that she does not want to see me less than 12-13% when I see her next month.
As of right now it does not hurt to continue to train heavy (yes!) and focus on building a little bit more in my shoulders and quads. She wants me to keep my current nutrition plan and not focus on cutting.
Tanji put things into perspective for me last night. If I want to compete in figure this season, cool. But why am I competing? For experience? To get my feet wet? If so, then cool go for it and I will get better. However I am competitive and I want to win. I want to have an edge and a chance. She said that if I am competitive then I will do amazing in Bikini! As the night went on she became more and more convinced that Bikini was calling my name. I have to embrace what I do have and roll with it. I have naturally a lean, streamlined physique with some muscle. Sweet! So live it up and flaunt my strengths and strengthen my weaker points along the way. She does think that I should compete in all 3 in April and if I want to I can use Bikini as as stepping stone towards figure for the fall. Let's start with one step at a time and see what happens. I emailed her today to help me with my new game plan for Bikini. I will fill you in soon.
I will also post more information on the Bikini Division and what the judges are looking for.
Peace & Love,
Abby

Serious Update

2011-01-27T15:52:00.000-08:00

Okay, so last Saturday I was down to 16.46% Body fat. I checked in yesterday to make sure that I was not burning muscle because I decreased my carb intake for dinner by half and I am down to 15.63%! I have put on lean muscle and burned only fat, yippee!
I tried increasing my protein because a week ago or so my measurements read that I was burning muscle, but I think I was just over training with too many intense cardio sessions. I backed off a little bit and that seemed to help. Now I am back to eating my regular intake of protein.
Alright so I am officially doing a competition! My 5" stiletto's came in today and they are actually quite comfortable. To be honest, I LOVE them! Remember that team I was talking about joining with Tanji Johnson? Well, I did it. I signed up and am now officially a teammate for Save Fitness. She co-sponsors a national qualifier competition in Vancouver, WA on April 2 and... wants me to compete. That's like 3 weeks earlier than I have planned for. The Spokane competition isn't till April 23rd and its not a national qualifier. So I have to step up my training and eating because I only have 8 weeks before the big show. And its a big show! I meet Tanji this weekend at the pose clinic in Spokane. She will let me know if my physique will be ready for the 2nd or not. I am shooting high, and that I am going to go for it. I will of course blog about my experience at the clinic. (afterward Danny and I are eating at PF CHANG's, my favorite) Posing is going to be the most challenging portion. I feel confident in my training program and nutrition, but posing is a whole other story. Right now it feels really awkward. I have heard that you should start practicing posing 3x week 8 weeks out, so if that's right then I better start.
I have noticed an increase in strength. For example, I can now do 3 pull-ups with perfect form with no problem. I am now working for 5. I have been following Pavels, Grease the Groove protocol for the pull-ups by doing a pull-up every time I walk by the pull-up bar (about 6-8 per day). Now I will do 2 pull-ups every time I walk by. My body has really started to change as well. I can see a difference in my upper body and abs. I cannot wait to see what my body will look like even a week from now.
Love and Peace,
Abby

End of Week 7 Results

2011-01-14T10:25:00.000-08:00

Body fat is down! I am currently at 17.45%, last week I was 17.61%. The bad news is that I burned not only fat but also muscle. I am guessing this happened because I increased my cardio workouts without modifying my food intake. So as of yesterday I increased my protein intake so now I am eating about 1900 calories per day. Next week will be my last week of power and building strength so we will see how this effects my muscle growth and body fat %. After next week I will be increasing my cardio and my workouts will consist of more circuit style training and more emphasis on shedding fat and maintaining my strength. My goal is to compete on April 23rd around 10-12% body fat. My progress is right on track. I am a 1/3 of the way from the competition and 1/3 of the way down in body fat.
I signed up for a figure competition 4 hour seminar in Spokane on Jan 30th. I will have the opportunity to meet IFBB Fitness Pro Tanji Johnson who will be sharing great information for amateurs like me to be better prepared. I am glad that this came up because I am really nervous about posing. You can check out more information on Tanji Johnson and her program, Save Fitness at savefitness.com
So here are my measurements and workouts from last week:
Measurements:
Weight 129.6 Bodyfat%: 17.45%
Chest:13 3/4", Waist: 27 3/8", Arm: 11 3/8", Forearm: 9 3/4", Hips:36 7/8", Thigh: 21 1/2", and Calf: 13 7/8"
Workouts:
Monday-Legs:
Super Set: Barbell Jerks and Vertical Jumps: 1x5:5 (65lbs), 1x4:5(75lbs), 1x3:5(95 lbs), 1x3:4(100lb), 1x2:4(105lbs)
Assisted Pistols:5x5 (my right leg is much weaker so I need more assistance with the TRX. I was able to 5x5 on my left side with little to no assistance from Danny)
Barbell Front Squats: 2x8(75lbs), 2x6(1x85lb, 1x95lb)
Barbell Walking Lunges: 8x10 per side: 60,70,75 lbs
Hindu Squats:1x50
Donkey Calf Raises: 3x12 w/ Danny on my back for weight (195lbs)
Concentrated Calf Raises: 2x10
Cardio: 1 hour of Ashtanga Yoga in the evening
Tues-Shoulders:
Super Set: Barbell Snatches: Step-Up Jumps: 2x4:5(55lbs), 2x3:1x51x4(60 lbs), 1x2:4(65lbs)
Max KB Press Ladder: 2xMax- 1x5 per side pyramid w/35lb and 1x2per side w/ 44lb
Barbell Up Right Rows: 2x12, (20lbs, 30lbs,) 1x10(40lbs)
Superset: Side Raises: Bent Over Raises: 3x12:12 (10lbs)
Max Set of Box Raises: 1x10 5lbs
Cardio: Tabata 16 minutes 20:10
Burpees, Suicides, Bikes, and Mountain Climbers
Yoga: 1.15 hours of Ashtanga in evening
Wed: OFF RECOVERY- 15 minutes of Yoga
Thurs- Back, Bi's and Cardio:
Superset of Double KB Cleans: Double KB Swings: Broad Jumps: 1x5:8:6 (35lb), 1x5:6:6 (44lb), 1x4:6:5 (44lb), 1x5:4:4 (44lb clean, 53lb swings), 2x2Cleans with 53 single
Deadlifts: 5x3 (3x135lb, 1x145lb, 1x155lb)
Pull Ups Max: 1x2, 2x3 1x 3 focus on negative (going slow on the way down)
Supported Rows: 3x10
Shrugs: 3x10
Alt. Db Curls: 3x10
Cardio: 30 minutes of interval training on Spin and 15 minutes on cardio
Fri:Chest, Tri's,and abs:
Superset of Close incline Pushups to clap pushups: 3x8:4
Bench Press: 2x12 (55lb, 65lb), 1x8(85lb)
DB Flys: 1x12 (1olbs), 1x10 (20lbs), 1x8(25lbs)
Slow Pushups: 1x4
Bench Dips:3x12 (BW, 5, 10lb added)
Bar Rotations: 3x16 (bar, bar+5, bar+10)
Decline sit-ups) 3x15
10 Minutes of cardio at end: 6 minute Alt TGU and 4 minute jump rope
Evening Cardio- Tabata: 5 minute warm-up and cool down jump roping
Squat Thrusters:split jump lunges: Burpees: and Pushups-Killer!
Sat- OFF RECOVER
Sun- No VO2 training due to bad wrist. I did a Tabata instead doing only ketttlebell swings and it was awesome. 5 minute jump rope warm up 16 minutes of 20:10 swinging with 1-3 Tabata's using the 44lb and the last one going down to the 35lb to bust out extra reps. I finished strong doing 2 super sets of med ball toe touches and Russian twists.

Inspirational Training Music

2011-01-14T08:27:00.000-08:00

Music is powerful and motivational beyond words. When you wake up at 5am to chug down your am protein smoothie and carbs and prepare for your 1.30-2hr training session you need motivation. For those of you who know me personally may take me as a "southern gal" and peaceful yogi. Cruising down the road I do listen to Dave Matthews and country. However when it comes to training there is another side of me...Jay Z, Alice in Chains, Metallica, techno, etc. I train listening to music that inspires me to not quit, to pump out that last rep feeling strong and capable of anything. I listen to music that inspires me to not back down and to focus on only one thing...Looking my very best on stage in 13 weeks!
Lyrically my favorite song is "Second Chance" by Shinedown. These words remind me of all of the changes I have made in my life by saying goodbye to people and habits that did not help me grow. At the time saying goodbye was hard and I thought, "What the hell am I going to do now without them? They (It's) all I know." Saying goodbye to poor eating habits, a bad relationship, and comfort was the best thing I have ever done. As far as my parents go, I love them dearly. However letting them know, "Hey this is MY life and I have a second chance to do what I really want to do" was very liberating for me. They have always been supportive of my decisions and I know they love me unconditionally. I had to say goodbye to their standards and expectations and go with my own standards and expectations of myself.
This song really resonates with me deep down and reminds me of my second chance to do what I am passionate about and to feel alive. I encourage you to find a song that lyrically resonates with you and inspires you to keep moving forward, don't stay in one place. Live life to the fullest! Work towards excellence and happiness will follow.( Something Danny's Dad always told him when he was younger.) A few other songs that I am currently digging:
Sandstorm-Darude
99 Problems- Jay Z
Man In The Box-Alice in Chains
Kids-MGMT
Poker Face- Lady Gaga
Riot- Three Days Grace

Updated Measurements

2011-01-10T19:03:00.000-08:00

1/8/2011
Weight 130.4 (day of menstrual cycle, of course!)
Body Fat: 17.61%
Chest: 32 7/8, Arm: 11 3/8, Waist: 27 1/2, Hips: 36 5/8, Thigh: 21 1/2 and Calf: 14"

Lets compare my initial measurements to my current measurements:

11/23/2010 Initial Measurements:
Weight: 129.40 NOW 130.40 1lb Gain
Lean Mass: 101.37 NOW 107.43= 6.07 lbs of lean muscle GAIN
Fat: 28.03 NOW 22.97= 5.07 lbs of Fat Lost!
Body fat: 21.66 NOW 17.61%= Down 4.05%
This is after only 5 weeks of changing my nutrition and stepping up my workouts. I cannot wait to see where I am in 5 more weeks!
Looks like I am on the right track! My goal again is to compete around 10-12% body fat on April 23rd. That gives me exactly 14 weeks! I will be progressing in to maintaining my strength and muscle and stepping up my cardio to burn fat in about another week or so.

Workouts Week 4 and 5

2011-01-10T18:13:00.000-08:00

Workouts 12/23 - 12/27:
I did not write all of my workouts while at home so I will give you a general break down of my training during Christmas break. I trained 5 days out of the 7 days including compound movements, isolated exercises, and cardio. Each training session took about 2 hours.
Lifting: Power Hang Cleans: Vertical Jumps 50% of max(1x3):3, 60% (1x3):2, {70%(1x2):2, 80%(1x2):2, 90%(2x1):2}x2
Deadlifts: Weighted vertical jumps: BW vertical jumps 4x4:4:4
Upright Rows: Lateral Raises 3x10:10
Wt. Floor Sit up 3x12
15 Min Cardio
Day 2: Push Jerk: Box Jump 5091x3):2, 60(1x3):2, 70(1x2):2, 80(1x2):2, 90(3x2):2
Dumbbell Incline Press 4x10
box raises: bent over raises 4x8-10
Assisted Pullups 3x8
reclined bicep curls 4x8-10
15 min cardio
- I know I did more but I cannot remember all the exercises...mental note to self, carry a workout journal everywhere you go!
So basically I trained in that fashion while on Christmas break.

Workouts from 1/1-1/9 I cannot find my workouts from Dec. 29th-31st Sorry!
Cardio: VO2 Max: Sat. 1/1 67 sets
Sun. 1/2 OFF
Legs: Mon, 1/3
Clean and Jerk: 3:6 26lb, 26lb, 35lb (double) 3x3-5 44lb, 44lb, 53lb (4 reps) Single Super Set Vertical Jumps: 3x6, 3x5
TRX Pistolsl: 6x8 per leg
Walking Lunges: 3x10 per leg double 18, double 26
Parallel Front Squats: 3x10 double 18, double 26, double 35 Super Set Donkey Calf Raises: 3x12 w/ Danny on back
Finisher: 30 BW Jump Lunges
Day 2 Shoulders: Tues. 1/4
Double Snatches: 3x6 double 18, 3x3 double 26 super set Step up Jumps: 3x6, 3x5
Press Ladder: 2x4 35lb
Upright Rows: 3x12 9, 13, 18lb superset Bent Over Raises: 3x12 9lbs
Side Raises: 3x12 w/9lbs
Finisher: Max set of box raises
Cardio: Tabata: 20:10 work to rest ratio. 8 Tabata's 5 min. warm-up and 2 min. cool down.
Tabata: Squat Thrusters, explosive sit ups, burpees, and suicide sprints
Day 3: Wed. 1/5- OFF
Day 4: Thurs. 1/6- Back
Double Cleans:double swings:Broad Jumps: 1x5:8:6 (26lb), 2x5:8:6(35lb), 1x3:8:6(44lb), 1x5:8:6(44lb)
Deadlifts:3x5(53's,62's,62's), 2x3(70's)
Pull-Ups: 3x8 Assisted
Supported Rows: 1x12(26) 2x8(35)
Lawn Mower Pulls: 1x80 (15 lb dumbbells)
Double Shrugs: 3x12 (26's,35's,and 44's)
Cardio: 30 minutes of interval training on spin bike
Day 5: Fri. 1/7 Chest and Ab's
Wide Incline Push-ups Supersetted with Clap Push-Ups: 3xMax:4
Floor KB Press: 2x12 w/26,1x10 w/35lb
Floor Kb Flys: 1x12 w/9, 1x12 w/13, 1x12 w/18
Superset- Side Bends: Hanging Knee Tucks: 3x12:12
Cardio: Tabata 20:10 work to rest ratio. 8 Tabata's
Tabata 1-2: 1 arm swing left, 1arm swing right, suitcase crunches, lateral jumps
Tabata 3-4: Snatches left, snathces right, squat jumps, explosive sit-ups
Day 6: Sat. 1/8
VO2 Max: 30 sets stop due to hands so I did about 10 more minutes of cardio
Day 7: Sun. 1/9 OFF

I Survived The Holidays

2011-01-05T16:30:00.000-08:00

Whooo! I made it! The holidays are officially over and I really didn't do that bad.

Don't get me wrong, I am talking about my nutrition plan, I loved every second with my family.

I found that the toughest time I had with eating clean over the holidays was more emotional than anything. For example, I associate my mom's famous homemade apple pie with comfort and being around my family so it was very hard for me to turn down her apple pie when it was not a cheat meal. I felt like I was turning down memories that are dear to me. I didn't want to turn down something that in the past made me feel so at home and safe. So yes, I treated myself to a slice of my mom's homemade apple pie and it was so good! Afterall, I only have one opportunity a year. I also have to plead guilty to breaking and snacking on homemade Christmas cookies here and there. But as far as the meals went I followed my plan no problem! Danny and I trained 5 days out of the 7 at local gyms.

My measurements are below. I will blog about my training at home later.
Measurements:

1/1/2011

Weight: 130.6 Body Fat% - 18.75% (Momma's apple pie and yummy Christmas cookies take credit!)

Chest: 32 1/4, Waist: 27 1/4, Arm: 11 1/16, Forearm: 9 5/8, Hips: 36 7/8, Thigh: 21 1/2, and Calf: 14 1/8

Week 3

2010-12-19T19:27:00.000-08:00

I am approaching what I believe to be the most challenging time of the year to stay focused and disciplined. Yummy Christmas cookies, glasses of wine, and pasta are not in the cards for me this year. We had our Christmas Party last night which was so much fun! I reserved my cheat meal for the party but it didn't go quite as planned. It is only ONE cheat meal, I skipped my 4th meal (cottage cheese and brown rice) and ate dinner with not enough protein and way too many carbs and finished with more goodies. Now, one meal is meant to be consumed in ONE sitting not over the course of 4 hours. Do not let the one meal fool you into thinking you can pig out all night long. Eat your cheat meal over the course of a normal meal (like dinner) not spread out throughout the course of 3-4 hours. So I made a few mistakes but you learn from them and you don't do it again. To be quite honest with you I feel like I am really beginning to understand my mantra, "Eat to Live Not Live to Eat". In the past when eating breakfast I would be thinking about lunch and at lunch I would think about dinner. Now its not like that. I eat because I have to and if I want to reach my goal, I need to fuel my body with healthy foods.
Alright, so check out my measurements and workouts below:
12/18/2010
BW: 128.4 Body Fat%: 18.42%
Chest: 31 7/8, Waist: 27 1/2, Forearm: 9 1/2, Hips: 36 3/8, Thigh: 21 5/8, Calf: 13 7/8
Workouts:
Mon: Warrior Circuit and 22 minutes Spin
Tues: VO2 Max 54 sets- NEVER TAKE FISH OIL BEFORE YOU WORKOUT- YUCK!
Wed: Double Clean/Squat/Jerk- 2x6, 3x5, 1x3 (26lb, 35lb, single 44lb per side)
Deadlifts: 1x8, 2x6, 2x4 (35, 44, 53, 62lb)
Pistol Work:3x12 per leg down to box and stand back up: Diamond Push ups on med-ball 3x12
Ab Roller: 3x10
5-8 Minute Cardio: 3x circuit: 20 swings 4 windmills per side: 30 mountain climbers
Thurs: 25 Minutes of Cardio that night...needed day off
Fri:Double Cleans: Double Swings: 3x8:8 2x6:6, 1x3:3. (26,35,44lb)
Assisted Pull-Ups: 3x12
Double Upright Rows: 3x12 w/ 9lb
Side Bends: Calf Raises: 3x12:12
Cardio: 1o minute run outside
Sat:Off, Christmas Party Cheat Meal(s) :(
Sun: VO2- 58 sets. Stop due to hands so I finished with 10 1 arm swings per side every 15 sec of work instead of snatches and got to 80 sets.

2010-12-16T06:47:00.000-08:00

Training has been running smoothly and so far I have been getting along with the nutrition plan with the exception of a few nights... It took all my strength to not consume an entire jar of peanut butter and eat a large glorified candy bar (protein bar). But with a whole lot of will and a few fitness magazines to keep me motivated I pushed through. I will be creating my own blog shortly. My blog will consist of my weekly workouts and measurements, nutrition, and the truth about the victorious moments and the pain of training for figure. I will link it up to our team blog.
My measurements for last week are below: *Note I started my period the night before measurements.
Weight: 130.0 (period)
chest: 31 3/4 waist: 27 1/4, arm: 11 1/8, forearm: 9 3/8., hips: 36 1/8, thigh: 21 1/8 and calf: 13 3/4. So looks like I am making progress on my girth measurements.
Body fat: Last week it was 20.99% This week:19.97% Down 1.02% Up 1.80 in muscle and down 1.20 lbs of fat.
Workouts: *Note- I jump rope for active recovery in between sets for 30 secs to 1 minute on my lift days.
Mon- Warrior Circuit
Tues- VO2: 62 sets of 7
Wed- Double Push Jerks: 3x5 with 26lb,2x3 w/ 35lbs, Single 44lb 2x3 per side
Double Front Squats: 3x8 w/ 26lbs, 3x6 w/35lbs
3x Max push ups supersetted w/ hanging twisted knee tucks 3x12
10 minutes of Cardio
Thurs: VO2 with Viking Push Press ( rest hands) set 40 for 8 reps w/ 18 lb
Fri- Double Swings: 3x 8 with 35lb and 3x6 with 44lb
Step and press 1x8 per side w/ 18lb 5x6 w/ 26lb
Double BO Row: 3x8 w/ 26lb and 3x6 w/ 35lb
Sit up and Reach with Mb for a sets of 12 after each round
Shrugs: Calves 3x10
25 Minutes of Cardio that evening
Sat: Off- Cheat meal at PF CHANG'S!
Sun- Man Maker: 12 minutes of continuous swings, jump rope for rest w/35lb and 6 minutes of alternating TGU's w/ 26lb.

VO2 Max Training

2010-12-08T08:42:00.000-08:00

As mentioned in my previous post, my goal is to train only with kettlebells for my figure competition. One of my pivotal training protocols is Kenneth Jay's Vo2Max using both the kettlebell snatch and viking push press ( when my hands need recovery).

The basics of the Vo2Max and why I have incorporated it into my training:

1: Forges a heart of elastic steel- If you want to increase your maximal oxygen uptake (the gold standard of all athletics), one must train at an intensity that elicits your maximal oxygen uptake. So fast "sprints" vs. long, low- intensity training.

2: The snatch will shred you up- This kettlebell exercise is ballistic and intense. It is a perfect example of "high intensity interval training" which burns way more calories compared to steady state cardio training (running, biking, etc). Once you have mastered how to "tame the arch" then you take your training to the next level forging ripped abs, shedding inches, lean and toned arms, canon ball shoulders, and a sexy back. Not to mention a sweet butt and awesome legs.

3: I'ts freakin cold outside- Yes, so I'm finally beginning to enjoy running but now its winter so I need cardio that will strengthen, not only my lungs and heart, but also my body, hence the VO2 protocol. If you are a runner or really any type of athlete and you want to improve your PR then get into VO2 Max training with kettlebells. You won't regret it! No other cross-training method carries over better to athletic performance. Results are proven by olympic athletes in action! I cannot wait to see how this has helped my running when I train for my first sprint triathlon!

How it works:

5 Minute Cadence Test:

1st min: snatch every 7 sec on stronger side

2nd min: snatch every 6 sec on other side

3rd min: snatch every 5 sec on first side

4th min: snatch every 4 sec on other side

5th min: go all out on stronger side and count your total reps. Total reps divided by 4 and round up. My number is 7

15:15 work:rest ratio- 15 secs of snatching to hit your number: 15 secs of rest: repeat on other side.

Goal: 80 sets of 7! I am currently on set 62 with a 12kg. I completed 80 sets with the 18lb already. I do this 2x per week.

Next step: Either start over going heavier (unlikely for me), retest cadence and work towards 80 sets of 8 reps, or move on the the next protocol- 36:36 (more on that once I am there).

Check out Kenneth Jay's book by clicking the link below. Buy "Viking Warrior Conditioning" if you want to improve your athleticism or general fitness.

Figure Competition

2010-12-02T08:35:00.000-08:00

After our second or third workout together over 4 years ago I looked at Danny and said, "I really want to do a figure competition." Fast forward to the present and not to mention 20 lbs of fat burned off, I have decided that its about time to make that aspiration a reality. In April 2011 I (Abby) will be competing in a figure competition. Am I really looking forward to walking on stage with a fake tan and a dressy, $100 bikini in front of a bunch of strangers and judges in the front row judging my body from head to toe, front and back? No, not really. The real inspiration is to see what I can do through sacrifice and discipline. I am looking forward to the hard training, strict nutrition and plenty of sleep. I will miss my sweets that's for sure. Do I have the will power and control to not allow FOOD to control me? Time will tell. Eat to Live Not Live to Eat. That will be my mantra the next 4-5 months...even through Christmas. A new lesson for me will be not only appreciating healthy foods but the understanding of eating to better fuel my lifestyle and body. Unlike most figure competitors who use traditional weight training and cardio workouts to prepare, I will be training with only kettlebells. This will be interesting. I have the utmost confidence that kettlebells will forge the exact physique I want to build.
For the next 4-5 months I will be blogging my nutrition plan, workouts, and measurements including and most importantly my BODY FAT %. I will also include pictures. I know in the past I have attempted to update you about my current workouts and nutrition plan and have fallen short. Now that I have a complete plan and am diving in 100%. Be prepared to read some blogs about the truth of training for a figure competition. There will be no secrets on my blog.
To start I have listed my initial measurements from last Saturday, first week of training and nutrition plan. Every week I will be getting my measurements taken so I will post them weekly.

Initial Measurement Date: 11/27/2010
Weight: 129.4 Age:25 Body Fat%: 21.16% Chest: 32 1/8 Waist: 27 3/8 Arm: 11 Forearm: 9 5/8 and Hips: 37 1/8
Projected figure competition body: 118 lbs and 12% Body Fat = -13.22 lbs of fat + 1.82lbs of muscle.

Week 1 Workouts:
Mon: Warrior Circuit and Yoga
Tues: VO2 Max Snatch protocol. 34 sets of 15 snatches with 15 sec work: 15 sec rest ratio. 26lb kettlebell
Wed: Kettlebell Workout- Double Push Jerks 3x5 w/ 26lbs and 2x3 w/ 35lbs
Suitcase lunges 4x10 per side with double 26's
Hanging Knee tucks 2x max
10 Minutes of all out cardio: viking push presses, jump rope, and swings
Thurs: VO2 Max Snatch protocol. 35 sets of 15 snatches w/ 15 sec work:15 sec rest ratio 26lb kettlebell
Fri: Kettlebell Workout- Double Swings 3x5 w/ 26lbs and 2x3 w/ 35lbs, Assisted Pull-ups 3x5
Side Bends 3x12 per side w/ 26lb,
10 minutes of cardio: Tgu's, windmills, and 1 arm swings
Sat/Sun: Yoga or light cardio

Nutrition Plan under the guidance of Danny: 1630 daily calories. 6 meals per day every 3 hours.
One cheat meal per week.

Team GG Competes in "The Revolution"

2010-11-18T07:34:00.000-08:00

Our team competed in the ever-growing tourney called "The Revolution" in Seattle this past weekend. Four students (3 adults, 1 kid) competed alongside myself (Danny) and met some great competition. Some of our matches are posted on youtube and more are to follow. Earning medals were the following:

Curtis Mickelson, 3rd No-Gi Intermediate division

Spencer Dawe, 3rd No-Gi Beginner division

Cole Thompson, 2nd No-Gi Intermediate division

Cole Thompson, 3rd Yellow Belt Gi division

Danny Clark, 2nd No-Gi Advanced division

The tournament ran smoothly and we saw big improvements on the reffing. My match in the finals was a great one, but unfortunately, ended in a loss. I was beating an opponent on points until a leg lock scramble that resulted in unintentional damage to my knee. It was my own fault, as I pushed my flexibility too far. See a video of the match by clicking here. I was very proud of our team...many of our students are competing at higher skill levels and continue to excel.

On another note, good luck to Team GG/11th Commandment MMA fighters Tim Pepperdine and Nick Kohol this weekend at their fight in Orofino, Idaho.

Our MMA Debut

2010-10-19T09:38:00.000-07:00

Team Grapplers Guild, in coalition with 11th Commandment MMA, went 4-1 at MMA fights held in Spokane this past weekend. Results are displayed below:

Tim Pepperdine won via submission in round 1 (Rear Naked Choke), record 3-1

Lucas Carson won via submission in round 3 (Kimura), record 2-0

Skyler Tucker won via submission in round 1 (Rear Naked Choke), record 2-0

Kyle Fredricks won via submission in round 2 (Rear Naked Choke), record 2-3

Nick Kohol lost via submission in round 2 (Keylock), record 0-2

Our team showed a very strong performance in our debut MMA venue. A special thanks to Sandpoint community members and teammates who traveled to support our students.

Grapplers Guild Student Competes in Boise / Mike McCray Earns Blue Belt

2010-10-08T10:43:00.002-07:00

Grant Simmons traveled down to Boise this past weekend to compete in the Northwest Submission Challenge, a submission only tournament. After finishing off 2 opponents, Grant claimed 2nd place after a tough loss in the finals of the Blue Belt Gi division. Congratulations to Grant...his hard work and constant improvement is an inspiration to the team!

Speaking of constant improvement...Congratulations to Mike McCray for earning his blue belt after over a years worth of hard work and dedication to the sport of Brazilian Jiu Jitsu. His belt was hard earned on the mat, with consistent sparring ability with his teammates, as well as proven victories at several tournaments. The whole team is very proud of him.

Level 2/Beat Tamer Results

2010-08-12T07:37:00.001-07:00

RKC Level 2 was a blast. And by the looks of the pics above, one would think I had been the 14th person in the world to tame the beast. Unfortunately, such is not the case. The beast did, in fact, get the best of me in the press. Although I did lock it out overhead (did you see the size of that thing compared to my forearm??), I got diqualified because my heel came off the ground. Props to Mr. Neupert for upholding the standards of the RKC, but DAMN!!! So close. Unquestionably, I will get it next time. Honestly, I was excited that I actually got the thing over my head. The sheer mass of it when you clean it into the rack position is overwhelming. Master RKC Kenneth Jay gave me some great tips for pressing and assured me I have the strength to do it, I just need to improve my focus and technique.

I was pretty proud of the fact that I was the only person that even attempted the challenge. I was really happy with how easily I crushed the Beast Pullup and Pistol. The training definitely paid off. Needless to say, the testing required to pass the certification was a breeze (pullup + 53lbs, press with 97lbs., and 100 snatches with 53lbs in 5 min).

Overall, I learned some awesome new exercises, such as the Viking Push Press, the Bent Press, and gained valuable training info to pass on to my students.

RKC Level 2 & Beast Tamer Challenge

2010-06-27T09:26:00.000-07:00

I (Danny) have diverted my attention from Jiu Jitsu competition for the past couple months to focus on training to obtain my RKC Level 2 certification under Pavel. It has been hard to lower my intensity in BJJ, but it is certainly for a noble cause. The RKC II is highly sought after and will cover advanced topics in kettlebell training with more emphasis on functional strength training. Level I spent time on the core kettlebell movements that build general athleticism...a blend of functional strength, conditioning, and mobility. Level II will be more about building super-human strength/power and adding more advanced core movements to the arsenal. It will be an honor to spend more time training under Pavel and his crew of genuises such as Kenneth Jay, Brett Jones, and others whom I respect tremendously.

Along with the famous snatch test I will have to pass to be re-certified, I will be re-attempting the prestigious "Beast Tamer Challenge" In this challenge, the participant must attempt 3 classic strength movements with the BEAST kettlebell (106 lbs. - 48 Kilos) :

The PRESS (clean the KB to the rack position and press overhead with no knee bend)
The PISTOL (basically a single leg squat - will post pics)
The PULLUP ( the BEAST is chained to your hips as you do a pullup from a dead hang)

As of right now, I am highly confident with the Pistol and the Pullup. The Press is what I attempted and failed last time. I am about 10 lbs. lighter than I was when I last attempted this feat of strength...will I be able to prove that I can be lighter AND stronger? We shall find out in 2 weeks (Ill be gone July 9-11).

Kids "Gorilla Cup" Tournament Results

2010-06-13T09:08:00.000-07:00

Congrats to our team for excellent results in Kalispell Montana this past weekend. Three kids and one teen competed and continued to show improvement in the highly competitive and tough sport of BJJ/Grappling. Cole Thompson posted almost 10 wins, earning himself gold in both the gi and no-gi kids divisions. Dylan Bankson debuted at his first tournament and displayed unlimited potential as he notched a win on his very first match. Jacob DeLeon and Max Hefley continued to improve in very tough divisions. Their attitude and willingness to step on the mat against more experienced opponents will certainly pay dividends in the future. Team Grapplers Guild continues to put itself on the map as a serious BJJ school in the Northwest!

Rocked the socks off the snatch test!

2010-02-25T07:21:00.000-08:00

I rocked the socks off the snatch test with just under a minute to spare! Thanks to my training protocol and with the help of Danny I was well prepared for this very intensive and physically demanding 5 minute test.

So whats next? Well, I really believe in the motto...stop working out and start training! Having a challenging goal such as the 5 minute snatch test really helped me to step up my training and get serious. I am now reading the book, Convict Conditioning by Paul "Coach" Wade. This book is all about training for strength using old school calisthenics. There are 6 movement-types: pushup, squat, pullup, leg raise, bridge, and handstand pushup. Within these 6 movements there are 10 steps (the first step being the easiest and great for people just getting back after an injury or post surgery) and the 10th step is THE MASTER STEP. For example for a pushup you begin with wall pushups for step 1 and the 10th step is 50 reps of 1 arm push-ups per side. So the key is to be patient and make sure you master each step no matter how strong you are or think you are before you move on to the next step! Danny and I have decided that we were going to implement his program into our current program to see if we have some success. We are both training for the beast challenge (more on that later) so I think this would be a great way to prepare for the challenge.

I will continue to post my workouts weekly as I did before the snatch test but be prepared...it will be different...new goals to achieve!

Till next time...

Abby

Here I Come San Jose!

2010-02-17T09:35:00.001-08:00

Alright, so I fly out tomorrow morning for a fun 4 day adventure and experience as an assistant instructor at RKC's level 1 training certification program. I am stoked! As far as the snatch test goes...bring it on!! I am ready to rock-n-roll!

Week 6 workouts:

Monday 2/8/10: NO TAPE for snatch protocol from here on out! 1x12 per side and 1x20 per side

KB workout: 3x max push-ups: 3x6 assisted pull-ups
3x10 reverse step back lunges with double 18lbs
3x12 2 arm swing with 53lb

3x6 hanging leg raises
3x6 ab roll

Cardio: 10 minutes of alternating jump rope and combo punches with Danny

Tues 2/9/10: Snatch Protocol- 1x21 per side 1x12 per side and 1x8 per side without rest! My hands began to really hurt so I had to back off. I did as many as I could my first set then 12 on each side without rest and meant to knock out another set of 12 but had to back off at that point.

Wed 2/10/10:Ashtanga Yoga

Thurs 2/11/10: Warrior Circuit

Fri 2/12/10: Snatch Protocol: 1x10 per side hand off (40 total) without rest. Rest and then repeated (total of 80) and then did 10 more on each side...total 100 reps! BJJ class that night

Sat 2/13/10: Warrior Circuit

Sun 2/14/10: OFF- Happy Valentines Day!

9 more days until San Jose!

2010-02-09T10:43:00.000-08:00

So I am heading out to San Jose next Thursday and time has flown by. Considering I found out that I have to snatch 100 reps just a few weeks ago instead of 58 reps I am feeling pretty damn good. My hands have really toughened up and I am snatching high reps without tape this week (no tape allowed during the snatch test but chalk is ok). My diet has been maintained, however I've noticed an increase of appetiate due to the intensity increase behind my workouts. I have changed some of my supplements since I first blogged about my diet.
Supplements that I take:
Morning routine: With breakfast (hard boiled egg and 1/4 unsweetened oatmeal OR 1/2 grapefruit) I take vit c...non synthetic ( I will write about the details of my supplements later when I am not focusing so much on blogging about prepping for San Jose). 1/2 teaspoon of taurine (focus booster) and alcar(energizer but better than caffine). I am out of maca and estera for now.
Pre workout: 15 minutes before w/o I take 1 capsule of Creatine Ethyl Ester-energy for muscles and sometimes about 1/2 tablespoon of black powder for an extra boost. (Again, more details later).
Post workout: 1 scoop of Sun Warrior Vegan protein powder (mixed with water) and small piece of fruit to help break down protein. I sometimes take another Creatine Ethyl Ester capsule.
Bedtime: If I am still hungry I will have an additional protein shake with a scoop of almond butter and/or a scoop of coconut milk.

Week 5 workouts:
Mon 2/1/10-KB w/o- 3x max push-ups and 3x 5 assisted pull-ups
3x8 step back lunges: 3x15 heavy swings with 44lb
3x10 ab roller: 3x10 weighted sit-ups with 18lb kb
finisher: snatches- 3x12 per side

Tues 2/2/10- Snatch protocol 3x12 on left and 4x12 on right
Yoga at Twisted Root Yoga studio (1.30) Great class!

Wed 2/3/10- Ashtanga Yoga and Snatch protocol 4x12

Thurs 2/4/10- Warrior Circuit (45 min kb class) and snatch protocol 4x12

Fri 2/5/10- Snatch protocol 4x12

Sat 2/6/10 and Sun 2/7/10- OFF...beat from all the snatches

WEEK 4 measurements and more

2010-02-02T10:50:00.000-08:00

Okay, so to be completely honest with you I was NOT looking forward to getting my measurements taken this morning. After being sick, tearing my hands (taking time off with my snatch protocol) I knew that it wasn't going to be pretty. BUT to my surprise they really weren't that bad...they are still going down!!

2/2/2010 measurements:

Weight 129.4 (up) ( I am retaining more water right now...that time of month if you catch my drift)

chest: 33 1/2 (up)

shoulders: 38 1/2 (up)

arm flexed: 11 1/2 (up)

arm relaxed: 11 1/8 (down)

forearm: 9 3/4 (same)

waist: 26 (same)

waist around belly button: 27 5/8 (down)

hips: 36 1/4 (down)

quad: 20 1/8 (down)

calf: 14 (up)

I know that when I am on top of my diet and following my protocol I really see results fast. Now that I am feeling better and my hands are healing I am predicting better results next time.
I already blogged about the workouts I did at the beginning of the week so here is the rest:

Wed 1/27: Snatch protocol 4x12..tore blister on r hand so only got 3x12 on that side.
Ashtanga Yoga Primary Series

Thurs 1/28: Ashtanga Yoga Primary Series

Fri 1/29: My own KB/yoga workout while resting hands:
warm up with 3x sun salutation A and 3xB " "
15 BW squats, 10 step- back lunges per side, 15 sit-ups, and 12 push-ups

12 minute swing workout with 26lb kb...1 min active recovery: 1 min swings. During active recovery I did a sun salutation

50 suitcase crunches:30 bikes: 50 pushups within 3 rounds and 30 seconds in between each set of pushups.

*Ate at Eichardt's that night and did great (burger without bun and a green salad) but had a glass of wine and a few of Danny's garlic fries.

BJJ Class that night.

Sat 1/30: Took the day off physically but still followed my diet protocol b/c we were invited to eat at a friends' Sunday night...PASTA YUMMY!! Therefore Sunday was my cheat meal day instead of Saturday.

Sun 1/31: Asthanga Yoga Primary Series

Week 3- SICK!

2010-01-27T09:35:00.000-08:00

Okay so I am already half way through week 4 and am just starting to kick back from a nasty head cold I've been fighting. Man, it sure did set me back. Either way, here I am now only 3 weeks out from San Jose so I really have to step up my snatch workouts. Oh yeah, by the way now I have to do 100 reps with the 35!!! Yes, thats right, 100! Thank god for hand chalk!
So b/c of being sick last weeks' workouts were just not the best but I managed to get a little something in. My diet could have been better...a couple extra snacks while feeling low (no excuse by the way!). So with 100 snatches to complete and measurements coming up next week I am ready to kick it into high gear and stop making excuses for myself.
Check out what I did last week:

Mon 1/18: KB w/o w/ Danny:
3x12 double kb presses 18lb
3x12 ballistic double kb bent over row 18lb
(1 min rest after each set completed)
3x8 double kb B Squats 18lbs
3x12 double kb swings 18lbs
(1 min rest " ")
3x6 double windmill l,r 18lbs
3x30 sec double kb overhead lock out 18lbs

Snatch Protocol: 4x10

Tues 1/19: Ashtanga Yoga Primary Series

Wed 1/20: Snatch Protocol 4x10- Hands need TLC!

Thurs 1/21 (cold sets in): Warrior Circuit

Fri 1/22: BJJ Class

Sat 1/23: YOGA DAY USA, 1 hr vinyasa class

Sun 1/24: Snatch Protocol 4x10

This is what I have done so far this week ( a glimpse to me stepping up my workouts and diet)

Mon 1/25: KB workout with Danny
a-1:3x6 Double KB press 18, 26, 26lb
a-2:3x6 Alternating Renegade Rows w/ 25lb dumbbells
b-1: 3x10 double suitcase squats 26lbs
b-2: 3x10 snatches per side 35lb (wanted to test under stress)
c-1: 3x8 side bends 35lbs
c-2: 3x30 sec double kb overhead lock out 18lbs

Tues 1/26: Warrior Circuit- I swung the 44, did supported bent over rows with a 35 and held up 1 min handstands...feeling super strong and much better!
That night I went to a 1.15 hr Ashtanga vinyasa class in Spokane.

Till next time,
Abby

Abby's Training Week 2 / Measurements

2010-01-18T12:13:00.000-08:00

Okay, so check it out... after just 2 weeks of eating cleaner and more consciously, my measurements have already dropped in all the right places...yippee!

Start Date: 1/4/2010

Week Two:1/18/2010

Weight: 132

Weight: 129

chest: 33 1/8"

chest: same

arm (relaxed): 11 5/8"

arm (relaxed): 11 1/4"

arm (flexed): 12 1/2"

arm (flexed): 12 3/8"

forearm: 9 3/4"

forearm: same

waist (smallest): 26 7/8"

waist (smallest): 26"

waist (around belly button) 29"

waist (around belly button) 27 7/8"

hips: 36 1/2"

hips: same

quad: 21 1/4"

quad: 20 7/8"

calf: 14:

calf: 13 7/8"

Sweet! Like I mentioned in my previous blog my energy has increased, I feel stronger and leaner already. I have also noticed that I am not hungry all the time like I was before the diet.
My diet has stayed the same since my last blog except I forgot to mention the CHEAT DAY!
On my cheat day (which is Saturday) I get to eat a little bit more carbs and enjoy a yummy sweet. This helps me in many ways to prevent binging and breaking throughout the week as well as making sure that my body continues to stay charged and to keep my metabolism and fat-burning hormones high so that I can continue to break down my stubborn fat throughout the week.

Alright, so lets get to the workouts. Check 'em out!

Week Two:

Mon: Same KB workout with Danny and BJJ that night

Tues: Snatch Protocol:2x12 26lbs, 1x5 35 lbs, 2x6 35 lbs. 1 minute head stand after snatches and yoga flow that night (1.15 hrs)

Wed: Ashtanga Yoga Primary Series and Snatch protocol: 2x15 26lb and 3x6 35lbs and 1 minute headstand

Thurs: Warrior Circuit

Fri: Snatch Protocol: 1x20 l,r with 26lb 3x8 l,r with 35lb (next week I only work with the 35lb no more 26lbs). Ashtanga Yoga Primary Series (1.30 hrs) 2 minute headstand!

Sat: Rest and cheat meal!

Sun: Ashtanga Yoga Primary and intro to secondary series. I also worked on my drop backs and rock ups.

Okay, so there you go for week two. I am charged and ready to keep going. Only 4 weeks left before San Jose, CA and am feeling pretty confident in my cardio and form...just need to work on my hands.

Abby

Snatching The Pounds Away!

2010-01-15T10:48:00.000-08:00

Okay, so I have survived the first week of preparing for my snatch test and am almost through my second week. So this is what I did last week as far as exercising and adding in a snatch protocol to work up to the 58 reps with the 35lb kettlebell next month in San Jose.

Make sure you also check out my diet under the workouts listed.

WK 1 Workouts:

Monday 1/4/10- KB strength workout

Long-term goal work up to 3x12 on both exercises

A-1: Double Suitcase Kickstand lunge 3x8 l,r (18lb kbs)

A-2: Double KB Swing 3x10 (18lb kbs)

(One minute rest between super sets)

long-term goal work up to 3x12 on both exercises

B-1: Double KB Clean and Press 3x12 (18lb) working up in weight next week

B-2: Double Ballistic KB Bent-over Row 3x8 (26lb kbs)

(One minute rest between super sets)

C-1: Power Wheel Roll Out 3x10

C-2: Slow & Controlled Sit-up 3x10 (4 sec up & down)

(One min. rest between super sets)

That night I took BJJ from 6-7:30pm

Tues 1/5/10- Ashtanga Primary Series in the morning (1.30 hrs)

Wed 1/6/10 - Ashtanga Primary Series (1.30 hrs)

Thurs 1/7/10- Warrior Circuit (45 min. am class)

Fri 1/8/10- Snatch Protocol begins!

2x10 l,r (26 lbs)
1x4 l,r (35 lbs)

2x5 l,r (35 lbs)

BJJ Class that evening (1.30 hrs)

Sat 1/9/10- Snatch Protocol

2x12 l,r (26 lbs)

1x5 l,r (35 lbs) STOPPAGE due to hands

Sun 1/10/10- Ashtanga Primary Series (1.30 hrs)

As far as my diet goes...not so bad. Check out what I am doing:

Diet is based around 3 meals a day with a ratio of protein:complex carbs:healthy fats.

For snacks throughout the day I will eat baby carrots, snap peas, nuts, or sip on a protein shake.

Breakfast: hard boiled egg and 1/4 cup of plain oatmeal OR 1/2 grapefruit

I will also have 1/2 scoop of protein in sub. of egg and flax cereal in sub of oatmeal and banana in sub of grapefruit

Morning supplements: vitamin C, 1 tsp of maca root, 1 tsp or taurine and Estera (capsule form to help balance hormones).

Workout: Post workout protein drink and clementine or 1/2 banana to help break protein down.

Lunch: Green garden salad (healthy Carbs), egg, tuna, or sliced chicken (protein) and either slice of cheese, yogurt, scoop of almond butter, or fruit for a snack ( these snacks have healthy fats and are eaten in moderation ONLY if I am still really hungry).

Evening workout: Post workout protein drink and fruit

Dinner: Green garden salad or cooked greens, lean protein, and yogurt, protein shake with

coconut milk, sweet potato or cheese for snack. I will also have 1 small piece of organic dark chocolate if I am craving sweets.

So far the combination of eating cleaner and cutting out sweets & starchy carbs, drinking plenty of water, and stepping up the intensity in my workouts has really been working. I can already feel a difference in my stomach and upper body. My energy feels better and I am not as hungry throughout the day.

Stay tuned for my week 2 workouts which will have a lot more snatch protocol workouts!!!

Peace and love,
Abby

We're Engaged!

2010-01-11T10:14:00.001-08:00

Many of you have already heard the news but I am just so excited that I figured I would write a quick blog to make sure everyone knows... WE ARE ENGAGED!!!

The fairytale story:
Danny surprised me on Dec. 22nd at 4am with a trip... destination unknown. To my surprise he had enlisted the help of a couple of our members, Ryan and Forrest to cover classes, and he drove me 6 hours north to a town called Banff in Alberta, Canada. What a winter wonderland! We enjoyed a beautiful drive through dramatic national parks and when we are arrived into the European influenced town of Banff nestled in the Canadian Rockies I saw a huge castle. I thought it was really cool and wanted to get some pictures. Much to my surprise Danny had reserved a room in THAT castle!
It was perfect...after getting ready to go to a German restaurant for dinner we decided to walk around the castle. And that was when he popped the question....on one knee and all! It was the sweetest, most romantic experience of my life and it will forever be cherished in my heart.

I will now conclude my fairytale story (before I get too mushy) with the hopes of a perfect happily ever after with Danny!

Peace and love,
Abby

Resolutions, Snatch Test, and Assistant RKC in San Jose

2010-01-08T10:19:00.000-08:00

For my new year resolution I decided that cutting back sugar, enriched flour, and empty carbs was a must. If I want to attain a truly athletic and functional body I have to step it up. So I am now confronting my darkest and ugliest enemy....YUMMY, satisfying, comfort food! Oh, how much I love food! I also just learned that I will be going to San Jose, CA Feb. 18-21 to be an RKC assistant instructor at the RKC (Russian Kettlebell Challenge) Workshop. This is a lot of responsibility as I now will be putting my expertise and knowledge to the test in order to help certify and train kettlebell enthusiasts who wish to be an RKC certified instructor. Not only will I be assisting my team leader (senior rkc instructors like Jeff O'Connor, my former team leader) but I must demonstrate that I have been keeping up with my kettlebell training. So the first day I arrive I must complete an "x" amount of reps of snatches with a 16kg (35lb) Kettlebell! YIKES!!! For example, if I go in at 58Kg (about 128 lb) then I have to snatch 58 reps with perfect form and with the use of only chalk and with a 5 minute limit.

So I have decided to not only blog my diet trials and tribulations but to also blog my kettlebell workouts as I prepare for my snatch test.

This is an awesome opportunity and I am very proud that I have been asked to assist my teachers in training others the RKC way...wish me luck, as I do not want to let them down.
Stay tuned for posted KB workouts balanced with my yoga and diet.

Peace!
Abby

Kids and Adults Take Home Gold From Helena, MT BJJ Tourney

2009-12-09T10:08:00.001-08:00

Team Integrative/Grapplers Guild students took home their first golds this past weekend in a BJJ and Judo tournament that took place in Helena, MT. Seven competitors jumped on the opportunity to compete last minute and notched some of their best performances yet. Results are listed below. Pictures- Above: Jacob DeLeon submits his opponent with a standing guillotine in the first round of his grappling (no-gi) division. Below: Mike McCray (far right) proudly displays his gold after many grueling matches and flawless subs in his gi division.

Congrats to all who competed and thanks again to all the parents and friends for your support!

Adults:

~Mike McCray: 1st BJJ white belt division, 2nd Grappling Novice division (6-1 overall!)

~Chad Spade: 2nd BJJ white belt division, 2nd Grappling Intermediate division (stellar performance)

~Danny: 2nd BJJ puple belt division (lost 3-2 in the finals...a heartbreaker haha)

Kids:

~Tyler Hammack: 3rd BJJ mixed belt division, 1st Grappling division

Others who competed and showed improvement:

~Stryder Miller

~Jacob DeLeon

~Grant Simmons

Small Town School Proves Big Time Competitor

2009-11-13T08:23:00.000-08:00

Team Integrative/Grappler's Guild sent 8 competitors out to "The Revolution" BJJ/Grappling tournament and didnt leave without making its mark among other bigger and more well-known Seattle and Portland schools. Highlights of the tournament included Cole Thompson taking 3rd in the kid's BJJ division (his first tourney!), Forrest Therrian taking 4th in the white belt division out of 20+ competitors in his bracket, Curtis Mickelson taking 5th in the same division, and me (Danny) sweeping both divisions (purple belt gi/advanced no-gi) without a single point or advantage lost. I was a candidate for the "vicious submission" award but ended up lossing it to a gal who landed a flying triangle choke in :14. Definitely got me there! Everyone who competed came away with some impressive victories and, as a coach, I could not be more proud of those who stepped out on the mat and let it fly. All our matches were victories in my eyes as I witnessed a beautiful combination of impressive technique, excellent conditioning, and tons of heart on the battlefield.

Congratulations to all 8 who competed: Spencer Dawe, Mike McCray, Curtis Mickelson, Forrest Therrien, Jacob DeLeon, Dakota Kivett, Cole Thompson, and myself. A special thanks to the parents, family members, and friends who came and supported us so far from home. Nothing was more rewarding than all of your cheers as we stepped on and off the mat! It means the world to those who train so hard and go out there to put themselves to the test.

Remember...Promotions for all Jiu Jitsu students tonight and Kids' BJJ students Saturday morning!

-Danny

Team Grappler's Guild of Sandpoint Prepares For Next Tourney

2009-09-29T10:10:00.000-07:00

The troops are being rallied...some of which are under 5 foot tall. The excitement is building up as Team Grappler's Guild of Sandpoint prepares to return to Seattle, this time with a full force (including kids!). Danny, affectionately (?) known as Sensei to the kids, prepares to return to competition as well. So, how does one prepare for a Jiu Jitsu tournement? We condition our athletes with the standard protocol plus some. Longer sparring rounds, plyos in between rounds, situational live, to say the least. Add in some Russian Kettlebells and even some "Yoga for Martial Artists" and top it off with with your instructor pushing you past your comfort zone and you end up with a pretty sweet formula for success. We appreciate all the support of our parents and friends as we prepare and lead a not so typical lifestyle... Look forward to hearing about some stellar performances.

Something Worth Committing For

2009-08-10T16:14:00.000-07:00

The word commitment is often associated with fear, self-doubt, procrastination, and impatience. Take a minute to ask yourselves why? Why can I not stick with something long enough to see the outcome that can completely transform my life and well being in a positive way. Committing to something such as yoga, martial arts, writing, mountain biking, etc can help you become more confident in yourself and your capabilities in life. You know how people say its not the top of the mountain with the glorious view that they look back and remember and feel, its the journey to the top. Once you begin to climb up that rocky, challenging, and strenuous mountain you know that deep down you have just committed to yourself that you will reach the top no matter what it takes. You have committed to go through pain, joy, peace, and challenge to achieve the goal only you have set. The greatest thing about this is that nobody else told you that you had to achieve this goal; that you had to get to the top to be a better person. You know that you must reach the top because it is something that will help you become truer to yourself. So you begin your climb, you stumble over a few rocks, sweat, and even get stung by a wasp. You have the fear that a grizzly bear can smell even your thoughts from miles away, yet you keep going. Why? COMMITMENT! So with physical obstacles, fear, and mental obstacles you still climb with one foot in front of the other taking one step at a time. You know that there is no easy way out or quick fix to the top other than to keep moving. So just keep moving, tell yourself you are almost there and how good it will feel to know that you have accomplished something so mighty like hiking this vertical climb to the top of a mountain. There is no time to procrastinate or to hide from fear or dwell on self-pity, you only slow yourself down. The climb down is always so rewarding and gratifying. You tell your self, "I did it, I committed and did it with everything I had in me and I achieved my goal!"

Bottom line, whether you are training for a specific event or sport, general fitness, or just for fun find something to strive for and to live for. Give your heart a run for its money and release the adventure from within. Committing to a practice can and will transform your very existence not just your physical appearance . Whats the fun in taking diet pills and yo-yo dieting or only pushing yourself in areas that you know are possible? Go beyond and dive deep. LIVE! COMMIT!

"Practice and all is coming" Sri. K. Pattabhi Jois -Ashtanga guru/founder

"Find your limits or edge and start there"-Abby

-Abby

Team Grappler's Guild Sandpoint Competes in Seattle

2009-07-21T10:22:00.001-07:00

Congratulations to Jon Adams, Cord Rink, Curtis Mickelson, and Spencer Dawe for stepping into their first tournament and representing newly assembled Grappler's Guild of Sandpoint! We travelled together all the way to Seattle to compete in "The Revolution", a highly regarded tournament that drew many competitors from all over the Northwest.

Lets be honest, it takes some guts to step into a large competition for the first time after only training for under 3 months. All factors considered, the guys did excellent. The brackets were stacked with upwards of 20 men per division and we were proud to get great experience as well as take home a bronze for the team. Congratulations to Spencer Dawe for taking home our first medal!

We are all looking forward to our next tournament (competing is addicting) and I will be preparing for my return to the World Team Trials in Phoenix, AZ after taking forth last year (highlight was submitting the former World Champion of Team Grappler's Edge in Denver).

-Danny

Tim Miller's Workshop

2009-06-19T16:03:00.000-07:00

Over this past weekend I had the opportunity to learn under Tim Miller, the first American to get certified in Ashtanga Yoga. Tim has over 30 years of practice and it was very evident in his teaching. I shared a very sweaty Mysore and Led Primary experience with about 40 other people while Tim strolled the room with confidence and grace giving adjustments. His adjustments transformed my practice. Tim's presence alone seemed so calm yet confident; masculine yet nurturing; strong yet graceful. He had this way about him that you just had no other choice than to want to just sit and absorb every word that came out of his mouth and every action that moved from his body. The energy among the practitioners who attended his workshop was very uplifting. I cannot express enough what it feels like to have about 40 people in one room practicing yoga, creating this energy through movement, breath, and focus. The more I put myself in learning situations like Tim's workshop the more life and my purpose becomes clear. Knowledge is a very powerful thing to have and the hunger for it is what keeps you alive.

Knowledge is power; The question is what are you going to do with the power?

Namaste,

Abby

2009-06-10T14:12:00.000-07:00

Now We're Rolling...
Transformation of the Martial Arts Space

Before...

After...

PS - Very excited about the Kid's BJJ program starting Monday June 15th!

Tribute To Guruji

2009-05-21T13:33:00.000-07:00

On May 18th 2009 I received an email from my yoga teacher in Richmond about a ceremony in honor of Sri K. Pattabhi Jois. I wondered, what was the special occasion, an anniversary or birthday maybe? Sadly, Sri K. Pattabhi Jois who is also referred to as Guruji to many Ashtangi practicioners passed away. He was 93 ( he would have been 94 this July) years old and lived a long life teaching hundreds of thousands of people globally about the beauty of yoga.

The Ashtanga Vinyasa Yoga system that Guruji has passed down over the course of 70 years has transformed not only my physical practice and health but my overall being. Entering womanhood I have grown to appreciate myself and to be thankful for the path that I have been following and who I have met along the way. My story has transformed from a girl living in a small town with big dreams to a girl not only living my big dreams but thriving and growing. Ashtanga has helped me to continue my pursuits of athleticism but to also take time to train my inner self and my mind. Having a balanced mind and body has affected my relationships, choices, and subsequently my outcomes.
Guruji has left a legacy that will fill the history books and his method will continue to prosper through everyone who practices. I can feel his wisdom around me, and his teachings will live forever for those who open their heart to Ashtanga Vinyasa Yoga.
Namaste-
Abby

The Kid Inside

2009-05-14T18:18:00.000-07:00

The other day I found myself on my hands and feet sprinting up the side of a mountain. Not for a workout, but moreso because I let myself go and it just felt good. The sprint was, of course, short lived but as I collapsed and panted on the ground I felt a beat inside me that I hadnt felt shaken up in such a long time.

"That's just a kid. That's what I miss. Oh take me back, take me back to that beat again" - Dave Matthews Band

One of my favorite songs of all time, Dave puts it so simply, yet so truthfully. Take me back to that beat again. Being a kid isnt just tons of energy and no responsibility...its a totally different beat. Getting lost in the vitality of your body and mind is so natural; you dont even think about it because it feels so good to engage. But many of us are stripped of this gift as we age and forget to take care of our whole self. Just remember though... its never too late to get it back.

-Danny

Before and After of Our Studio

2009-05-03T18:31:00.000-07:00

On April 3rd 2009 Danny and I opened our studio in the Cedar Street Bridge located in the heart of Sandpoint, Idaho. We spent at least 3 weeks preparing and creating our space and along the way took some pictures so that you can see the changes we have made. The space itself is awesome. It is suspended over Sand Creek which flows into Lake Pend Oreille and you can see Schweitzer Mountain (the ski slopes) from our studio window. It took a lot of time and hard work but I think it really paid off. Everyone that has walked into our studio comments on the positive energy and feels welcomed...exactly what we wanted.

Before...

After...

-Abby

Protien Test and Supplement List

2009-04-29T17:26:00.000-07:00

Sun Warrior protein, you are our hero.

In a long search for a clean, natural protein that doesnt leave you bloated and nasty feeling after a workout, we finally came across a rice derived powder that actually tastes great and sits well.

When you are fed heavyweight gainer whey protein shakes from the age of 7 and used to the gut bomb induced coma that follows, a light concotion that is just as effective in the development of lean muscle mass and recovery is a huge relief.

We take protein within an hour post-workout in order to harness the "anabolic window" and give our bodies the building blocks it requires for recovery.

Here is a list of other supplements Abby and I have found extremely effective:

-Acetyl L-Carnatine, an amino acid (focus, clean feeling energy)

-MACA, a peruvian root powder (energy, hormone regulation)

-Taurine, an amino acid (clean energy)

-Cissis Quadrangularis, an herb (joint and connective tissue support)

-Systemic Enzymes, naturally occuring enzymes (general wellness, joint support)

We both are very picky when it comes to what we put in our bodies, so we only take these supplements in pure, free form powder and mix them up in the ratios we decide.

Also, Coming Soon to our site: Our warrior circuit workouts will be posted and archived on our website.

-Danny

Our New Home In Sandpoint, Idaho

2009-04-26T22:00:00.000-07:00

So this is a glimpse of beautiful Sandpoint, Idaho. The mountains in the background are the Monarch mountains which surround Lake Pend Oreille (pronounced ponderay). This has become our new home and we are thrilled. Sandpoint, Idaho is located in the north western panhandle area with Washington, Montana, and Canada being its neighbors. There is so much activity and places to explore that you could spend a lifetime exploring this region and still never get bored. Mountain biking, hiking, skiing, snowboarding, fishing, swimming... man the list just goes on and on. We decided to move here after an intensive and fun road trip from VA to the midwest hoping to find our new home sweet home.

We had a great time exploring the west but we did not find a town that really fit with our lifestyle. After some research on the internet Sandpoint popped up. We immediately flew out in January to check it out...AMAZING. We returned to VA in packed whatever we could into our cars and drove for 4 long days across country in the middle of winter (more of that to come later) and well, here we are!

Welcome To Our Blog!

2009-04-26T20:49:00.001-07:00

Thanks for checking out our blog! Here, you will find posts written by both of us on....well, whatever we feel inspired to write about and share. We opened our doors to our new business in April and are very excited about sharing our passions with other people. So check back regularly because we will frequently share our thoughts, workouts, and philosophy.

Expect the unexpected: we are two different people that have an incredibly wide range of interests and passions. What we hope to share on this blog is our common ground: a thirst for living, finding adventure, and rising to challenges.