Sunday, December 30, 2012
The new Challenge
Friday, December 21, 2012
A few brave Minnesota kettlebell chicks and one bun in the oven , decide to take on the mild winter weather ! It was a great night on the snow covered soccer field at the school.
We kicked up the Christmas music and took time for ourselves on this Wednesday evening.
It was extremely fun, before we knew it, we were shedding the winter wear and scarves .
You Rock !
We kicked up the Christmas music and took time for ourselves on this Wednesday evening.
It was extremely fun, before we knew it, we were shedding the winter wear and scarves .
Wednesday, December 12, 2012
Monday, November 26, 2012
Get ready to take the TGU Challenge in December
I always begin by saying this is my favorite grind. I will start my own personal challenge on the 1st of December .
Do one TGU on the 1st , 2 on the 2nd, etc. Start on the floor to upright position and down again completes your 1st one !
Take your measurements and take a mental note of how strong you are now and how much more you will be after the challenge.
Remember this can be a body weight only exercise .Use a shoe balanced on your fist to keep you in aline .
Good Luck
Do one TGU on the 1st , 2 on the 2nd, etc. Start on the floor to upright position and down again completes your 1st one !
Take your measurements and take a mental note of how strong you are now and how much more you will be after the challenge.
Remember this can be a body weight only exercise .Use a shoe balanced on your fist to keep you in aline .
Good Luck
Monday, October 29, 2012
IT'S A BOY !
We have a new little kettlebell baby born Saturday to Gretchen and her husband, 6lbs 5 oz . Gretchen was a real trooper,she trained with kettlebells up into her 8 month and contributes her controlled weight gain to kettlebell.
I have had a few women in our groups that are or got pregnant . Their doctors have all approved of safe training with the bells if they have done it before. So do devise a plan before you plan to get pregnant along with good nutrition .
I have had a few women in our groups that are or got pregnant . Their doctors have all approved of safe training with the bells if they have done it before. So do devise a plan before you plan to get pregnant along with good nutrition .
Saturday, October 27, 2012
Growing in dimension
I got an email some time ago. It was about being multi- dementional !
I thought about it and it seemed this is were my life was going. Not only for the economics of it , but for the pure excitement of it .
My friends and clients got tired of the conversation about kettlebell all the time and frankly I did too.
So, I pushed to be what kettlebell has allowed me the pleasure to be. A strong not only physical but strong mentally as woman .
There were so many roads I could take but the small seed planted during my first cert came to mind.
The route of a Firefighter played out. It soon snowballed into becoming a EMT , Firefighter , Smokechaser , Rescue Tech. I currently hold 9 jobs and if I was given the opportunity to train or learn more, I would jump at it.
I am ok not being the best at anything, just give my best effort to it all.
A student asked today, " Where do you get that energy " ? I said its the kettlebell, a personal drive and no caffiene ! Being slightly ADD helps too.
Just because I am an older person , doesn't mean I stop growing . I would admit I am harder on myself and I strive to pass.
I thought about it and it seemed this is were my life was going. Not only for the economics of it , but for the pure excitement of it .
My friends and clients got tired of the conversation about kettlebell all the time and frankly I did too.
So, I pushed to be what kettlebell has allowed me the pleasure to be. A strong not only physical but strong mentally as woman .
There were so many roads I could take but the small seed planted during my first cert came to mind.
The route of a Firefighter played out. It soon snowballed into becoming a EMT , Firefighter , Smokechaser , Rescue Tech. I currently hold 9 jobs and if I was given the opportunity to train or learn more, I would jump at it.
I am ok not being the best at anything, just give my best effort to it all.
A student asked today, " Where do you get that energy " ? I said its the kettlebell, a personal drive and no caffiene ! Being slightly ADD helps too.
Just because I am an older person , doesn't mean I stop growing . I would admit I am harder on myself and I strive to pass.
The PERFECT Christmas gift
Ask your family for a kettlebell under the tree, give the gift of good health !
I have 18,26,36, lbs for sale.
I have 18,26,36, lbs for sale.
The NO CANDY challenge Ends Nov 1 st
Sign up time for St Anthony !
Wednesdays 5 :45 pm
Friday 5:45 PM
Starts Halloween !
Wednesdays 5 :45 pm
Friday 5:45 PM
Starts Halloween !
Monday, September 10, 2012
OK,.,, They moved us back ! Maple grove
Location: Maple Grove Junior High School
Dates: Saturdays,
Sept 15th, 22nd, Oct 6th, 13th, Nov
3rd, 10th, 17th - Cafeteria
Saturdays,
Sept 29th, Oct 20th – Gym C
Saturday,
October 27th – Atrium A
Time: 9:00
a.m. – 10:00 a.m.
10:15
a.m. – 11:15 a.m.
Tuesday, August 21, 2012
Announcement
Maple Grove classes have now moved to :
WEAVER ELEMENTARY
15900 WEAVER LAKE RD
MAPLE GROVE
We start
Sept 15 - Nov 17
9 am
10 :15
WEAVER ELEMENTARY
15900 WEAVER LAKE RD
MAPLE GROVE
We start
Sept 15 - Nov 17
9 am
10 :15
Thursday, August 9, 2012
My fellow Warriors ,.....
http://www.dragondoor.com/roxanne-altmeyer/
Now is the time to review your instructor and the type of training you have bravely taken place in over the heated weeks this summer.
I commend you for the stick to and dedication you have exhibited in class .My hope is that I have placed that same passion I have for Kettlebell training into your heart , head and soul.
Remember to get on the EVITE list if you would like to train for free for the rest of the summer !
Please use the link above to take the 5 mins type a few words for the next trainee.
Now is the time to review your instructor and the type of training you have bravely taken place in over the heated weeks this summer.
I commend you for the stick to and dedication you have exhibited in class .My hope is that I have placed that same passion I have for Kettlebell training into your heart , head and soul.
Remember to get on the EVITE list if you would like to train for free for the rest of the summer !
Please use the link above to take the 5 mins type a few words for the next trainee.
Saturday, June 9, 2012
When:
Monday, June 11 from 5:00 PM to 6:00 PM- EVERY MONDAY
Where:
Sibley Park (north end)1900 40th St. East Minneapolis, MN 55407
EMAIL ME AT : roxz71@aol.com for invite
Monday, June 11 from 5:00 PM to 6:00 PM- EVERY MONDAY
Where:
Sibley Park (north end)1900 40th St. East Minneapolis, MN 55407
EMAIL ME AT : roxz71@aol.com for invite
INTERESTING
EAT LOTS OF . . . . , QUITE INTERESTING INDEED!
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs.
Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges , Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells.
Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.
It's been said that God first separated the salt water from the fresh, made dry land, planted a garden, made animals and fish... All before making a human. He made and provided what we'd need before we were born. These are best & more powerful when eaten raw. We're such slow learners...
God left us a great clue as to what foods help what part of our body!
God's Pharmacy! Amazing!
A sliced Carrot looks like the human eye. The pupil, iris and radiating lines look just like the human eye... And YES, science now shows carrots greatly enhance blood flow to and function of the eyes.
A Tomato has four chambers and is red. The heart has four chambers and is red. All of the research shows tomatoes are loaded with lycopine and are indeed pure heart and blood food.
Grapes hang in a cluster that has the shape of the heart. Each grape looks like a blood cell and all of the research today shows grapes are also profound heart and blood vitalizing food.
A Walnut looks like a little brain, a left and right hemisphere, upper cerebrums and lower cerebellums. Even the wrinkles or folds on the nut are just like the neo-cortex. We now know walnuts help develop more than three (3) dozen neuron-transmitters for brain function.
Kidney Beans actually heal and help maintain kidney function and yes, they look exactly like the human kidneys.
Celery, Bok Choy, Rhubarb and many more look just like bones. These foods specifically target bone strength. Bones are 23% sodium and these foods are 23% sodium. If you don't have enough sodium in your diet, the body pulls it from the bones, thus making them weak. These foods replenish the skeletal needs of the body.
Avocadoes, Eggplant and Pears target the health and function of the womb and cervix of the female - they look just like these organs.
Today's research shows that when a woman eats one avocado a week, it balances hormones, sheds unwanted birth weight, and prevents cervical cancers. And how profound is this? It takes exactly nine (9) months to grow an avocado from blossom to ripened fruit. There are over 14,000 photolytic chemical constituents of nutrition in each one of these foods (modern science has only studied and named about 141 of them).
Figs are full of seeds and hang in twos when they grow. Figs increase the mobility of male sperm and increase the numbers of Sperm as well to overcome male sterility.
Sweet Potatoes look like the pancreas and actually balance the glycemic index of diabetics.
Olives assist the health and function of the ovaries
Oranges , Grapefruits, and other Citrus fruits look just like the mammary glands of the female and actually assist the health of the breasts and the movement of lymph in and out of the breasts.
Onions look like the body's cells.
Today's research shows onions help clear waste materials from all of the body cells. They even produce tears which wash the epithelial layers of the eyes. A working companion, Garlic, also helps eliminate waste materials and dangerous free radicals from the body.
Friday, June 1, 2012
Sign up for NEW CLASS ON MONDAYS
KC (Kristine Claussen) Gubrud invited you to
Kettlebells with Roxanne
Monday, June 11, 2012
5:00 PM - 6:00 PM
Where:
Sibley Park (north end)
1900 40th St. East
Minneapolis MN 55407
Will you attend?
EMAIL ME AT roxz71@aol.com
Kettlebells with Roxanne
Monday, June 11, 2012
5:00 PM - 6:00 PM
Where:
Sibley Park (north end)
1900 40th St. East
Minneapolis MN 55407
Will you attend?
EMAIL ME AT roxz71@aol.com
Sunday, May 27, 2012
Free Class this Thursday , May 31 st
FREE class at the Community Center 5:45PM, limited spots left.
3301 Silver Lake Rd. NE, St Anthony, MN, 55418
3301 Silver Lake Rd. NE, St Anthony, MN, 55418
Tuesday, May 8, 2012
Saturday, April 7, 2012
I recently started a full day time job with the U of M, as an Prescribed Burn Technician. Its certainly gotten me close to the fire several times a week. I am enjoying once again the physical challenge of the labor. Some days its chain sawing all day, or clearing the fire breaks of tree litter. The job has gotten my legs moving for certain and I am breaking in those new Wildland fire boots in ! I spotted my first SPOT FIRE the other day and it was very exciting , kinda like shooting your first buck. My athlectisim has certainly kicked in , I am regaining my energy level with time.
The others there are hard working individuals , I bet they would find Kettlebell to be easy, No Mercy here for the weak ,,,,,,,
Here is a few pictures of my new day job ....enjoy
The others there are hard working individuals , I bet they would find Kettlebell to be easy, No Mercy here for the weak ,,,,,,,
Thats me
Tuesday, February 28, 2012
Epson salts,,,,,
About a month ago , a friend of mine turned me on to Epson Salts. I told him that I couldn't figure out, why I was feeling the way I was. I wasn't sore although my training has picked up alot these days.. I rather couldn't recover from it all !
My sleep pattern was distrubed , I would wake up uncomfortable in my temperpedic bed , not a good thing.
I tried the epson salts in my bath in the morning. I was a new person, of course followed by a few bottles of water was the other trick.
I keep the salts out as a reminder when I cant settle down from a late night training session or when I feel like a Mac truck hit me to use this remedy . Why? , because it works !
Heres a link for some more good reading on the subject.
http://www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html?page=3
My sleep pattern was distrubed , I would wake up uncomfortable in my temperpedic bed , not a good thing.
I tried the epson salts in my bath in the morning. I was a new person, of course followed by a few bottles of water was the other trick.
I keep the salts out as a reminder when I cant settle down from a late night training session or when I feel like a Mac truck hit me to use this remedy . Why? , because it works !
Heres a link for some more good reading on the subject.
Friday, February 10, 2012
Awesome Training last week !
Awesome training last week people !
Drink your liquid and dress lite !
Some of the moves we have trained on as follows.
Single Swing , Russian Twist
Single Swing Reset
Double hand Swing
Clean
Planks
Posts
Swing Switches
Presses
Walking with Press
Bretzel stretch
Up coming .....
Snatch
Turkish Get Ups
Gobblet Squats
See you Monday !
New Student !
Drink your liquid and dress lite !
Some of the moves we have trained on as follows.
Single Swing , Russian Twist
Single Swing Reset
Double hand Swing
Clean
Planks
Posts
Swing Switches
Presses
Walking with Press
Bretzel stretch
Up coming .....
Snatch
Turkish Get Ups
Gobblet Squats
See you Monday !
Wednesday, January 11, 2012
What to eat,,,,
Food items to add to your new year !
MEAT
• Beef
• Chicken
• Salmon
• Buffalo
• Shrimp
VEGETABLES
• Kale
• Spinach
• Broccoli
• Cabbage
• Collard Greens
FRUIT
• Apples
• Pears
• Avocado
• Kiwi
• Persimmons
NUTS/SEEDS
• Almonds
• Walnuts
• Pistachios
• Pumpkin seeds
• Macadamia nuts
• Peacans
Notice that these are whole foods and are not processed or refined. Now its time to put it all together and get some good sources of proteins, carbs, and fat.
MEAT
• Beef
• Chicken
• Salmon
• Buffalo
• Shrimp
VEGETABLES
• Kale
• Spinach
• Broccoli
• Cabbage
• Collard Greens
FRUIT
• Apples
• Pears
• Avocado
• Kiwi
• Persimmons
NUTS/SEEDS
• Almonds
• Walnuts
• Pistachios
• Pumpkin seeds
• Macadamia nuts
• Peacans
Notice that these are whole foods and are not processed or refined. Now its time to put it all together and get some good sources of proteins, carbs, and fat.
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