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10 minute Kettlebell/free weight routine

Friday, July 15, 2011

a dear sparkfriend who I love very much has asked me in the past to describe my actual exercise routines. not having a regular one, i haven't done so.

for the past week Ive been rotating 10 minutes of cardio (machines/classes) with a 10 minute strength & kettle bell routine. the later is listed below. I jump right from kettle bells to free weights and vice versa.

- 2 handed kbell swings (35)
- bicep curls (12)
- 1 handed kettlebell swings (17 each hand)
- shoulder presses (12)
- 2 handed kettlebell swings (35)
- bent tricep lifts (12)
- kbell snatches (15 each hand)
- Bent rows (12)
- kbell cleans (15 each hand)
- chest press on Stability ball (12 reps)

the free weight reps are fairy slow. 12 reps last about a minute.

i started last week using only 5 pound free weights and 5 pound kettlebells. I've upped the 2 handed swings to 10 pounds. i want to progress very slowly over this next year.

This week, i will add another exercise for 1 minute. Not sure what yet. and will probably up the free weights to 7.5 pounds. Maybe go to 15 pounds on the second 2 handed swing.

- TD Out

  Member Comments About This Blog Post:

SCRAP317 7/17/2011 5:02PM

    Do you also do cardio? What kind? Just wondering!

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KT-NICHOLS-13 7/16/2011 11:48PM

    When you post about kettlebells it gets me thinking ...
Maybe someday I'll give it try.

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MEADSBAY 7/15/2011 10:34PM

    That seems kinda light- I'm an old lady and I swing 20.
They say heavier kb's are actually easier.


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my 1-6 dollars worth

Tuesday, July 12, 2011

my current goal is to do 10 minutes of exercise a day. either a strength/kettlebell circuit or 10 minutes of cardio (class or machine)

i plan to do a double on saturday (pilates) along with one of the other workouts. i may take a rest day if i feel like it given that.

next week i will bump the time up to 11 minutes per day.

for july, i plan to eat 2 vegetables a week (per week not per day). next month i will up that to 3 per week.

so far i have worked out every day for 10 minutes (except for saturday when i worked out for 20). ive had 1 vegetable so far. plan on having the second one tomorrow.

whenever i either eat a vegetable or work out for 10 minutes, i roll a 6 sided die and put that many dollars into a jar to spend on something fun. im about $9 (average of 3 workout) from a new pair of chucks.

the spark wheel makes more sense.

-TD Out!

  Member Comments About This Blog Post:

NATTY0488 7/19/2011 10:37AM

    Sweet! You gotta post a picture of the chucks once you get them!!!

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FITGRL124 7/15/2011 8:47AM

    EXCELLENT!!! emoticon

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BYEBYEFAT. 7/14/2011 9:33PM

    love the dice idea!! I may still that :D

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SGRAY478 7/13/2011 5:09PM

    Cool reward system! emoticon

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KRITKRIT 7/13/2011 10:02AM

    Well I wont bug you every day since you dont want it but I will def be checking in with you! I like the 10 min idea! I might make that my goal! If I can't make it to the gym I'll do a 10 min circuit at home!!

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SCRAP317 7/12/2011 9:07PM

    what a cool idea! you are such a cool, creative thinker TD! xo

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MEADSBAY 7/12/2011 9:04PM

    I would die if I could only have 2 vegetables a week.

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KT-NICHOLS-13 7/12/2011 7:37PM

    With your action plans in motion - you WILL get where you want to go!

Your reward system sound great too.

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ANEPANALIPTI 7/12/2011 7:18PM

    rock iiiiiiiiiiiiiiiiiiiiiiiT

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07.09||Goal-195 || Today-19......

Saturday, July 09, 2011


For as much as I usually complain about stagnating, I actually lost 0.2 pounds on a week that included the Fourth of July, Two buffets and two Chinese food meals.

4.2 pounds to go.

ive never been able to get on track exercise-wise, so I am gong to try the 10 minutes a day thing. I think what Downie writes in "The Spark" makes sense. so ima try it.

Also shooting for two vegetables this week (not per day, for the whole weeks)

baby steps

- TD Out!

  Member Comments About This Blog Post:

KRITKRIT 7/12/2011 9:46AM

    10 minutes per day....can I bug the crap out of you every day to see if you got it!?!?!?

2 veggies..rock them!!

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KANSASCHICA 7/11/2011 9:09PM

    Hey congratulations on the weightloss!!! 10 minutes a day is a great idea!!! 2 veggies a week sounds like a great plan! I need to work on my veggies also! Best of luck!

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TANNERS 7/10/2011 12:32PM

    YAY!! This is so awesome!!

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DEBBICZ 7/9/2011 2:40PM

    TD - I started with 10 minutes a day for awhile and sometimes I go back to that when I'm feeling overwhelmed and don't feel like I can do another thing. It really helps to know that I've done something. Good luck with that - I know you'll do it!

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KT-NICHOLS-13 7/9/2011 11:18AM

    A new goal. A new attitude. A new game plan. Ya, sounds good.
10 minutes a day - awesome. 2 veggies a week - great.
Stay Fabulous!

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MEADSBAY 7/9/2011 8:44AM

    Ima doing atkins super strict, as in torture, induction
starting Monday to emoticon

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MUSCLEADDICT32 7/9/2011 6:57AM

    emoticon emoticon Keep going! You're doing great! emoticon emoticon

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DONNAGOWAN 7/9/2011 6:54AM

    emoticon emoticon

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07.02||Goal-195 || Today-19......

Saturday, July 02, 2011


Same weight as when i started the hottest loser. I would be really happy with dropping 2 pounds from last week if i wasn't constantly losing and gaining the same 3-5 pounds. it's really annoying me

My 2 year Spark anniversary is coming up on 8/21. My one year of first going below 200 is 3 weeks away.

it's not "i want to celebrate" it's not "I need it"

it's more like i just want it over with so i can move on.

Thanks to all of my sparkfriends who have been there for me recently. i am very thankful 4u

- TD Out

  Member Comments About This Blog Post:

KRITKRIT 7/7/2011 10:27AM

    starting it!

Your starting weigh 199.4.....get on it TD!!!

Big hugs...keep pushing!

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PHOXYM 7/5/2011 10:47AM

    Way to get back to ONEderland!! I hear ya I was stuck at 225-220 for at least 3 months.... then something amazing will happen... I know it will!

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SCRAP317 7/4/2011 9:18AM

    I agree, those same 3-5 pounds ARE annoying! emoticon I can't wait to say goodbye to them forever! xo

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BYEBYEFAT. 7/3/2011 12:12PM

    I feel ya babe!

but im very happy for you :) great loss!!!

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MEADSBAY 7/2/2011 8:02PM

    Me and you, kid.
Maybe a new scale???

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DEBBICZ 7/2/2011 6:01PM

    Keep it up TD!! You will get it and keep it! You have done so well and I know that you have it in you! emoticon emoticon

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TANNERS 7/2/2011 10:41AM

    Keep fighting TD! It will happen! I believe in you!

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KOREENREGIS 7/2/2011 9:50AM


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The Hottest Loser Weigh-in: Week 8

Saturday, June 25, 2011

(Trent walks toward scale for weigh-in)

Hostess: Last week you were 200.0. Let's see if you actually lost any weight this week.

This week you weigh......

(Music starts playing. Scale numbers fluctuate. shots to everyone in the rooms' faces. Music crescendo's. Pounding noise)

(cut to commercial)
(back to The Hottest Loser)

Hostess: This week you weigh......

(Music starts playing. Scale numbers fluctuate. shots to everyone in the rooms' faces. Music crescendo's. Pounding noise)

.....201.4 (+1.4)

Trent: (apathetically shrugs shoulder)

Hostess: Guess not.

(Outside apartment)
Trent: (shugs shoulders) No clue. Nothing to say. Gained 2 pounds in 8 weeks. Speaks for itself. It's pathetic. Hopeless.
(Back at scale)

Hostess: Well, look on the bright side. If you're at all nostalgic for your days of being 250 pounds, you'll be there in about 35-40 weeks at the rate you're going. Maybe you should make that your goal. Though, you'd probably get to 249.2, lose 3 pounds and stay there for a year as well.

Trent: (just stands there emotionless)

Hostess: any stupid "rah rah, this is going to be the week" (makes air quotes) inspirational bs?

Trent: (resigned) No, let's just get it over with.

Hostess: With gusto. Trent, having spent the last God frickin knows how many weeks stagnating and gaining weight. I'm sorry to tell you you are absolutely, most definitely NOT the hottest loser.

It's time to say goodnight.

(Quiet piano music plays in the background. Trent says goodbye to trainers and walks away from the hottest loser weigh in room. Lit nameplate over pie carousel goes out to poofing noise.)

  Member Comments About This Blog Post:

NATTY0488 6/29/2011 10:24AM

    I think there is one thing I want to disagree with about your post. You're not pathetic for gaining back a little bit of weight, you're not.

You weighed in the 250s you said. Look at how far you've come!! We all hit roadblocks. Just hang in there.

Remember, you're not pathetic and you are worth a healthier happier life.

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DEBBICZ 6/28/2011 7:47AM

    TD - you have to snap out of it! Me too. I even started getting a little depressed today thinking about it. But I never stop keeping going. And you aren't going to either!! Get one thing back "on" and move to the next thing. Just keep it up. Sometimes it's hard but it's the little things that you do each day that build up to the eventual loss. You have done this and you are going to do this again! I believe in you! You have to do this just like I have to so buck up mister! I'm with Scrap - we'll find that momentum!! emoticon

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SCRAP317 6/27/2011 4:47PM

    TD - you can do this. You will figure this out. I will find a way to get you back on the show. Continue at home for a while and then when you get your feet under you come back, please. I gained this week too - I'm right there with you - the first three months of 2011 I lost 18 pounds, the next three months I gained almost 7 back. It's a yo-yo every week, but we can't give up. We keep searching until we find things that work for us. BUT we don't throw in the towel completely! You better not give up! I love you and so do many others out there and we appreciate you for who you are and you are valuable to us! You can message any one of us for support. Hang in there Trent - you are worth it! xo

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BYEBYEFAT. 6/25/2011 3:52PM

    funny thing about this "journey" is that MOST of us are right there with you.

started the hottest loser at 212... two weeks ago i weighed 215... the past two weeks there have been change, but two weeks ago when i was 3 pounds heavier then when i started i was absolutely DEPRESSED. Beat myself up so bad over it and then realized.. who cares, bein a brat and in a bad mood is only making my life miserable. Im fatter this week than i was last week, but whats a bad mood gonna do to fix that? nothin! You gained weight. it sucked. now its over.

Do i know if next week will be better? no.. but am i gonna have a positive attitude even if it sucks. you bet. I want this life to be a good one, and i may NEVER reach my goal. Will i be sad my entire life just because i didnt see a number i was happy with. You bet i wont!

this was a long comment and im sorry haha, basically i just want you to know.. im here:) struggling too! so come say hello and lets be there for eachother in the good AND bad.

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FITGRL124 6/25/2011 12:14PM

    I completely get your frustration! I looked this morning and I've been doing the same thing since the beginning of April. I've been losing and gaining the same few pounds. It's time to take the bull by the horns and refocus. You can do this and part of the battle is NEVER giving up!

What can we do to help each other?

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MEADSBAY 6/25/2011 10:21AM

Welcome to my world.
Did you see my 'it's only a number' blog?
We can only do the best we can each day and after that wtf!

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TANNERS 6/25/2011 9:26AM

    Aawwwhh TD... I know you are frustrated. I think anyone would feel that way. And I know that our natural reaction is to beat ourselves up, but don't do it! I'm not going to waste your time making suggestions on things that you should try. Just know that I think you are awesome as you are. I have been told that sometimes I put so much pressure on myself to achieve a certain goal that I end up sabotaging myself. Let me know what I can do to help!

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