PDXStrength News

Hello Strength Squad!

I apologize for not being consistent with my monthly check in.  How has your fitness been treating you lately? Any goals attained? Milestones met? Frustrations? Set backs? I’m here for it all. Please never hesitate to reach out and share with me.  The journey is all about the ups and downs.  It ebbs, it flows…sometimes it comes to a halt, and then we dust off our shoulders and get back up.  I posted something on Instagram the other day that I wanted to share:

Fitness is NOT. EASY.

But shifting your mindset can make all the difference. When motivation isn’t enough, remember:

 Something > nothing. Don’t worry about making every workout 110%. Just show up and your effort will follow.

 I HAVE TO vs. I GET TO. You have a strong and capable body. It’s not an obligation to use it, be grateful you get the opportunity to use it.

 1% better every day. Consistent, small efforts every day are more effective than striving for perfection overnight.

 This is going to be FUN. Tell yourself it is, and it will be. With this community, it truly always is.

Thanks for being apart of our small but mighty community. I’m always here for you, so please reach out.

See you in the gym! 💪🏼

Jossy

It’s national eating disorders awareness week. Sharing our stories is a powerful way to connect with others that are on the same journey and help educate those that are unfamiliar with eating disorders. I battled exercise bulimia for over ten years. Hiding it very well behind training for triathlons and working in the fitness industry. It would snowball the more compliments I received for being so disciplined and fit. I would exercise 2-3 hours a day and limit my calories intake for fear of gaining weight. Behind it all I was very sick. I also dealt with Orthorexia Nervosa and was obsessed with planning a perfect diet and would not eat certain foods, for example there were years I would not eat a fat, then some years I would not eat carbohydrates or freak out if something wasn’t organic. I still struggle everyday, but I am proud of far I have come. I know my triggers and I’ve learned that my weight and my body do not define me. I am always here to talk and share, and want our space at PDXSTRENGTH to be a place that does NOT perpetuate ED and is a welcoming place for those that are battling.

Here is our first challenge of 2023:

Come join the PDXstrength Kettle Bell Swing Challenge!

Starting January 23, 2023 and continuing until April 10, 2023 we will be holding a kettlebell swings challenge.  The challenge is to get 100 consecutive/unbroken kettlebell swings at the most challenging/heaviest weight that you can SAFELY!

How To Participate

During any class or open gym where there is a coach present, let the coach know that you would like to attempt to get your 100 swings.  The coach will count your reps and ensure that you’re doing the swings according to the standard (see details below).  Once you’ve gotten 100 swings, coaches will let Mindy know and you will be added to the official “Swingers Club” roster – ideally if you are going to attempt this we would like to know in advance of your first attempt.  We will have an exclusive shirt design available for pre-order too

You can make multiple attempts to join the club, with the final day for attempts being April 1, 2023.  You can also try to increase your maximum weight throughout the challenge window.

Movement Standards

For this challenge, we will be using the Russian Kettlebell swing standard.  The standard is as follows:

Arms must be straight during the upswing, arms can bend slightly during the downswing

Kettlebell must reach shoulder level during the apex of the swing: overhead/American-style swings are not allowed

Hips and knees must be fully extended at the apex of the swing

Bottom of kettlebell must pass between the athlete’s legs on the downswing

Double arm swings only.

Suggested Training

Week 1 (01/23/2023) – 3×10 swings, 3x per week

Week 2 (01/30/2023) – 3×20 swings, 3x per week

Week 3 (02/06/2023) – 3×30 swings, 3x per week

Week 4 (02/13/2023) – 4×25 swings, 3x per week

Week 5 (02/20/2023) – 4×30 swings, 3x per week

Week 6 (02/27/2023) – 3×40 swings, 2x per week

Week 7 (03/06/2023) – 3×50 swings, 2x per week

Week 8 (03/13/2023) – max reps, 1x per week

Week 9 (03/20/2023) – 3×50 swings, 2x per week

Week 10 (03/27/2023) – 3×50 swings, 3x per week

Week 11 (04/03/2023) – max reps, 2x per week

Week 12 (04/10/2023) – challenge!