Month: July 2023

I have written a lot about the idea of a healthy body as prerequisite for a healthy mind and joyful life. It was about eating properly, weight training(body weight training, calisthenics, functional training) and of course discipline. Over the last 4-5 years, kettlebell training are a key part of my weight training staying in shape. Kettlebells are more or less heavy balls with a handle and can be used for static and ballistic exercises.

Unlike the exercises with dumbbells or barbells, kettlebell exercises involve large numbers of repetitions in the sport, and can also involve large reps in normal training. Kettlebell exercises are in their nature holistic; therefore they work several muscles simultaneously and may be repeated continuously for several minutes or with short breaks. 

Wikipedia Entry

I use competition kettlebells which all have the same size regardless of their weight. That way, I'm more used to their handling even when taking heavier balls. Like many others, I have started during Covid in a time where gyms were closed and also after realising that I'm not a gym person. I started with basic exercises I found on YouTube (e.g. from Bär von Schilling, Geoff Neupert, and Johannes Kwella). If you do this by video watching only, take your time, take low weights, and film yourself or have someone watching you for improving the execution of the exercises.

I also found that I need change stimulus when I workout, that's why I bought some courses from the guys mentioned above, followed their training plans, and also some challenge. Today, I finished the 30 day workout from Johannes Kwella. This is nothing you can do immediately - you should build some strength first and be confident in executing the exercises (there are tons of training plans getting there). I'm proud that I finished the 30 days (now the 2nd time) and I feel great.

Let me show you how the last day looked like: you start with exercise 1 (1 left, 1 one right), then exercise 2 (2 left, 2 right). Then you start again, exercise 1, 2, and then 3. And then exercise 1, 2, 3 and 4, etc. until you have all 11 in a row. Each day is explained in a nice video where Johannes shows you how to do the excercises.

• 1/1 Turkish Get Up
• 2/2 Bottom Up Press
• 3/3 Snatch
• 4/4 Jerk
• 5/5 Clean
• 6/6 Swing
• 7/7 Staggered Rows
• 8/8 Cossack Squats
• 9 Power Swings
• 10 alternating Leg Passes to Body Catch 11/11 High Pulls
• 12 Jump Squats

Phew. I feel like hulk now - next is Johannes' double kettlebell program (I worked on Geoff's double kettlebell programs before). Keeping you posted,

Getting older (I think it started after 30+), I found it more difficult staying in shape. Although I exercise regularly, there were always phases (let's call that the yoyo effect) of gaining extra kilos and it became harder and harder to lose them again. For me, staying at a certain weight and staying fit is key for a fulfilling life. Why? When I add kilos, I have more pain, when I have pain, I'm getting mad at myself and others. Healthy body, healthy mind.

The entire Covid restrictions led to further difficulties in staying in form. Less contacts, less (outside) activities, getting more and more used to staying inside in front of your favourite streaming show.

While I made it to get back on track in terms of exercising, weight remained sort of an issue. Given my age, I went to the doctor for the typical health checks and they found that everything is ok. So it only could be my eating habits. While I try to eat "good" food as often as I can, something was wrong here. Cutting it short: I called my osteopath who is also a good coach for other live situations. And here is what she came up with:

• There have to be longer breaks between eating (4-6 hours). If you don't do that, the body doesn't really consume the intake and it ends up in additional body fat (there are experts explaining that in all detail, for example Lothar Ursinus in his book "Gesund und aktiv Stoffwechselprogramm").
• Breakfast can and should be with carbs (no devil, but needed as body fuel), then less carbs and more proteins in the subsequent meals during the day. Be careful which type of fat you have - there's good and not so good fat.
• In order to follow such a program over time and not falling back into the yoyo effect, key to success is cheat meals where you eat what you want. I also added extra exercise sessions after such moments (e.g. the next day) to compensate.

So far, I follow this program since 8 weeks and after a difficult time really not eating anything in between, I'm getting used to it, even when being on the road for fun or business. Keeping you posted how this goes on and looking forward to your thoughts.