ScorpyStell’s blog

Just launched - My latest design project and fitness venture.

www.funkrobertsbootcamp.com

I have teamed up with professional beach volleyball player Funk Roberts to teach a series of 16 boot camp sessions starting June 6, 2009. The boot camp will incorporate kettlebells, plyometrics, bodyweight exercises, cardio, speed and endurance training, core exercises, military calisthenics and much more. I’ve been the trainee long enough so this is another step I’m taking towards building up my teaching experience and becoming a trainer. What better way to achieve that than to dive right in and just do it! I’ve lost over 40lbs since picking up a kettlebell and would love to share my fitness/health/training knowledge to help inspire others to also achieve their goals. It’s going to be amazing! Come one, come all!!

Funk Roberts, boot camp, design, sports training

It’s what I do when I’m not working out. I am extremely excited to announce the launch of my website: www.estellahom.com. I’ve been pretty consumed with work over the last year and its been too long since I’ve updated this site so I decided to do a complete redesign from the ground up. It has been revamped with all my latest projects and a bunch of extras. Have a look around and let me know if there’s any way I can apply my artistry to your next project.

- Estella

design

My clavicle is FULLY HEALED!!  I went back for a follow up xray and ortho appointment today and that was the official verdict. It’s been exactly 6 months since the surgery and I’m feeling amazing. In fact, I was feeling pretty invincible within the 4-5 month range..but now I can officially push myself even harder.

Is it just me, or do all my xrays look the same?

The next question to ponder is whether or not remove my ‘9cm low profile, pre contoured, titanium smith + nephew, claviclular plate and 9 screws. hmmm….I asked about this and it seems that it’s not a big deal whether I keep it in or take it out. It’ll depend on factors like how i feel, and whether my body adapts to or rejects it within the 1 year period. One of the main drawbacks of getting it out is the fact that it requires making a second incision to the area, which may result in a bigger numb patch that has a lesser chance of reducing. The good part is that I’ll no longer feel a hunk of metal on my clavicle. We shall see…and if I do get it taken out, I want to be able to keep the plate and screws so I can frame it along with my xray!

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As an athlete, it is important to be at your best and to always be able to perform optimally.  To do so requires one to be both mentally and physically fit. Your body is a machine, much like a car. It requires regular maintenance and is powered by the fuel you give it. If you cut corners and feed it inferior grade fuel, performance will suffer. If you give it the best, premium grade fuel, you will have optimized the chances of high performance. Having said that, by cutting out all the junk, processed foods, refined sugars, and replacing it with natural foods and healthy fats, you will see a difference. It has been said that by purging your body of toxins, you will in turn revitalize your mind, keep energy levels high, and body fat down.

In an attempt to optimize my performance and to gain an extra edge, over the last 3 days I decided to go on a Fruit Detox program. Any extra weight and toxins I have is going to hold me back so it must go! I’m not an endorser on popping pills to achieve end results, and much prefer to do my cleansing through natural foods, which is one of the main reasons why I decided to try Jay Robb’s 3 Day Fruit Flush Detox. It claims that one can lose as much as 9lbs while on this program, no workouts necessary. Okay, I didn’t quite lose THAT much, but I did come close and couldn’t resist fitting in a couple of kettlebell workouts in between.

After having tried it, I was really surprised that it didn’t leave me hungry all the time and I still had more than enough energy for my workouts. However, I did crave food - especially on Day 1, where I was just consuming whey protein all day. Other than that, I like how this detox is very natural in the sense that you’re always consuming fruits/protein. The richest food I ever consumed was avocados. The program was especially easy to follow and keep to since I was swamped with deadlines at work and pretty much tied to my computer all day. I packed all my fruits the night before to save on time.

As for results, I lost 5lbs on the first day alone! Then for the remainder of the time I lost another pound, making it a total of 6lbs by the end of the detox. Not too shabby at all. I felt cleaner, my abs were flatter, I was revved and ready to go!

I feel great and would definitely do it again. The fact that it’s only for 3 days, I think anyone can do it.

Bottom line: Doing a detox for 3 days is a great way to lose a few quick pounds but not a quick fix solution for weight loss. For the long term, I suggest adopting healthy eating habits that include a good balance of fresh fruits and vegetables, lean proteins, and fats. If you’re in, you’re in all the way!

detox, sports training

You may recall me mentioning my involvement in the KettleWorx project in a previous post. As a follow-up post, I’m really proud to see that it is continuing to be an incredible success and attracting many follower around the world. Certified Personal Trainer, Jarrod Wise from the ABC Fit Friday has been quoted on calling KettleWorx a new Fitness Phenomenon! Over the last few months, my good friend and trainer Ryan Shanahan has been traveling across the US to get the word out there and promote KettleWorX. This in turn has really helped make kettlebell training accessible to the masses.

KettleWorX is a 6 week kettlebell workout program that encompasses core, cardio, and resistance training in the form of 20 minute workouts, that if done 3x per week combined with the Fat Free in 42 eating plan will lead some pretty incredible body transformation results.

I was one of the first trainees to test out Ryan’s kettlebell workout program. He saw beyond my layers of fat and decided to take me under his wing Thank goodness for that! To say the least, it has dramatically changed my life and reshaped my body, resulting in a huge surge in my fitness levels. My testimonial is currently featured on the KettleWorx website and I totally didn’t expect this but I’ve also been mentioned alongside my before/after pics on a couple of tv spots. Check ‘em out.

On ABC15 in Arizona (April 21):

http://www.abc15.com/content/style/beauty/story/Getting-married-Follow-these-7-tips-for-wedding/v7×8MDJkaE-9P4MJcggJPg.cspx

On NBC Philadelphia (April 25) - the audience even applauded in this one!:

http://www.nbcphiladelphia.com/station/10/Get_a__Beach_Bod__Fast__Philadelphia.html

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One move that I have always wanted to master is the Pistol. It is essentially a 1 legged squat whereby one leg is extended 90 degrees in front while you balance your bodyweight on 1 leg and lower your body until the extended leg is parallel to the floor. This is considered one of the most difficult feats in flexibility, strength and conditioning, so difficult that many are unable to do even one full rep. Well, I was up for the challenge and wanted to see if I can do 10 reps on both legs.

I recently purchased Steve Cotter’s Mastering the Pistol DVD. On the DVD, Steve reveals the secret to mastering this move by breaking it down into 3 components: balance, flexibility, and balance. You will get 3 workouts that help further reinforce and develop those skills. I had an easy time with all the warm up exercises but it was when I got to the actual workouts that I really began seeing my numbers increase, and not to mention, my legs got even stronger as a result! When I first started the program, I was barely able to do 2. I’ve only been on the program for 3 weeks and I’m already up to 10 pistols each leg! Simply amazing stuff!

For more info on Steve and to purchase the dvd, check out www.fullkontact.com

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Breaking my collarbone has been the single worst and most humbling experiences I had ever been through. The part that drove me crazy was not being able to workout or function at full capacity. However, looking back on the whole thing, it has taught me a lot about myself, life, and training. I felt invincible up until the accident and now that I’m fully healed I can’t help but feel the same way. Everything always works out in the end and it feels good to be back into the fold. Only difference is that I’m more cautious about my actions, now that I proved to myself that I’m not like Wolverine

Top lessons learned:
1. Do your research - don’t trust everything you’re told. when it comes to your own health and well being, get several opinions, educate yourself so that you can be 100% sure that you are making the right decision and not just taking someone’s word for it. Always look out for #1.
2. Patience is a virtue - work through it one step at a time and don’t rush a good thing. Get a good athletic therapist , do your physio, and slowly ease back into the hardcore workouts you know and love.

I’m currently at 18 weeks post surgery and feeling absolutely incredible! I got my groove back and blessed that things can only look up from here. The injury gave my body a good break from working out, leaving me well primed and ready to push limits, try new things, get stronger, and become a better athlete. I like a good challenge and vow to make this my best training year yet. For the past month I’ve been easing back into a workout program. I’ve been doing:

90 minute bikram yoga sessions

kettlebell workouts

indian clubs

flirty girl fitness classes

Life is good. Don’t live for the moment. Live in the moment. Take it all in. Do what you can when you can. Stay focused on the task at hand and make it happen.

rehabilitation

Steve Cotter is a world renowned martial artist, strength and conditioning coach and leading expert on kettlebell training.

On May 2, he will be in Toronto to conduct a 6 hour Kettlebell Seminar at Fighting Arts Collective Toronto as part of the 2009 Canadian Kettlebell Convention.

This will be a great opportunity to not only work with one of the leading experts in the field, but also as a chance to deepen your skills, gain mastery over the basics, and to take in some valuable information that will take your training to the next level. Whether you are a beginner or an athlete looking to improve your technique and lifting efficiency and capacity, this would be a great workshop to check out if you’re in the area.

The seminar will be split into 4 parts:

Part I: Qigong Breathing, Relaxation Drills and Mobility Drills
Range of motion exercises and joint mobility mixed with traditional Chinese martial arts drills such as “Serving tea cups”, Side-to-Side Creepdown and others. Experience how rooting through the ground is foundational for developing power in the body.

Part II: Review of Basic Kettlebell Drills (Swing, Clean, Press, Push/Press, Jerk, Snatch, Squat)
The advanced skills are built upon the basic movements. In this section the subtle refinements of Kettlebell lifting are studied with an emphasis on breathing, use of energy precise body mechanics. The focus is on sustained work capacity.

Part III: Unique FullKOntact Kettlebell Drills
These signature exercises are inspired from a deep foundation in the martial arts, yet refined and presented as easily learned skill patterns. During this part of the course, you learn movements using both your body weight and Kettlebells.

Part IV: Athletic Skill Development
Use of Kettlebells to increase athletic skills such as running, jumping, kicking, and punching. There is a lot of variety and a great deal of movement in this section. This section demonstrates the techniques that take the best athletes and makes them better.

To sign yourself up, go here:
http://www.agatsu.com/8112/Without_FL/CanadianKettlebellConvention2009.htm

Hope to see you there!

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Week 9, Day 6: After a full week of doing isometrics, working out on the elliptical trainer and my first 3 mile run, I am super pumped about getting a bit more aggressive with the training, now that the shoulder’s a lot more stable and feeling good. Today I went in to see Ian, my athletic therapist for another MAT session. Going in, I was able to move my arm about 175 degrees but whenever I lifted my arm overhead I had problems keeping my elbow from coming out to the side. After an hour of treatment, not only was I able to move my arm a full 180 degrees, but I was also able to keep it straight when reaching overhead so that the side of my arm would touch my ear. To say the effects of Muscle Activation Techniques are incredible and far reaching is an understatement. I’m a believer!

Time to party~

broken clavicle, rehabilitation

Personal proof that surgery is good for severely displaced fractured clavicles and that MAT treatments will speed up recovery times. Observe how my range improved drastically after week 4, which was when I began my MAT treatments. Although my range didn’t go beyond 130 with the natural healing, I did gain back a decent amount of strength before going into surgery which in turn has really helped speed things along.

Having said that, weeks 6-8 of my post-op rehabilitation have been going really well. I’m rockin’ the physio, working out more, and normal everyday activities like getting dressed, tying hair and putting on seatbelts are getting a lot easier & less painful Imagine if I had gotten the surgery right from the get go, then i’d be snowboarding by now! So here’s what’s been happening:

week 6

I went in for a follow up appointment with Dr. V. I was told to avoid lifting any heavy weights overhead with my left arm over the next 4 weeks and to work on increasing my range more towards the overhead movements…then “we can all party” - Clavicle Clash #2 anyone?

After seeing my athletic therapist Ian, I went from 110 degrees to being able to move my arm 160 degrees! Gotta love those Muscle Activation Techniques. I gained 50 degrees of ROM in that session alone. It’s like magic!

….and for the first time since the accident, I was able to put on my Lululemon workout tank tops again! — with no pain!

week 7

I’m up to 170 degress in movement, can reach my arm behind my back (keeping arm parallel to ground) and noticed greater stability & strength in the shoulder which makes working out with a kettlebell on my right arm easier and less painful. Of course I’m still being very careful not to do too many quick sudden movements that would aggravate the spot. The shoulder numbness from the surgery has also gone down significantly and I don’t really have any pain on the fracture site aside from bit of irritation if I happen to touch the plated area. I’m hoping that will go away with time.

week 8

Lots of progress has happened and I’m very close to being able to move my arm a full 180 degrees!
I got the ok to began doing some light duty isometric resistance training on my back using a 5lb weight. This would help better stabilize the shoulder and the surrounding muscles.  This whole broken clavicle experience has been humbling has really made me appreciate being able to do the simple things.

I’ve noticed many small improvements with my workouts:
• cycling on the stationary trainer - I can now comfortably put both arms on the handlebar and even put a bit more weight on the affected side.
• improved stability & strength in the shoulder - I was able to add more weight and reps to my kettlebell workouts (ie: 100 - 20 or 35lb KB swings, squats, clean/presses, windmills)

That’s it for now. ’til next time…

broken clavicle, rehabilitation