Wednesday, September 16, 2015

10,000 Kettle Bell Swing Challenge

To say I enjoy the kettle bell is an understatement. I love incorporating it into my routines and actually do so quite often.

Before I went on vacation in August a friend of mine was completing a challenge from T-Nation; The 10,000 Kettlebell Swing Challenge to be exact. It intrigued me so much that I decided to take it on right after I got back. My main goal here was to improve both my grip strength and my hip hinge with the hopes of improving my 1RM deadlift.

I started the 4 week program on August 10th. 500 swings per day, 5 days a week. 2 days on with 1 day rest and so on. The first 4 days of the week another exercise is incorporated with the swings and then on the final day of each week you just swing. The program recommends that women use a 35lb Kettlebell, however I didn't have one of that size so I went with the 40lb instead.

The first week was the toughest. I was sore every day but by the second week and every week there after it got better; my time was faster and so on.

At the end of the 4 weeks; I was able to complete all 500 swings in 18:27:22 compared to 28:58:57 in week 1.

Other improvements noted:
- Grip improved dramatically
- Power and strength both improved
- Endurance improved
- Accumulated lean mass
- Recovery improved
- Time improved as noted above
- Required rest between swing sets became less and heart rate recovered quicker

I thoroughly enjoyed the challenge and would consider it again in the future with a heavier kettle bell.   I am enjoying the kettle bell so much that I have decided to move forward with a Level 1 certification from Agatsu Inc. This certification is taking place September 26 & 27 :) I'm stoked!!

If you are at all interested in the kettle bell and/or an added challenge; you should definitely try it out.
Here is the link from T-Nation.

Good Luck and let me know how you do if you try it!

Until next time,

P.S. You will get calluses and yes they may rip but it just makes the challenge and you that much more Badass ;)

Thursday, June 18, 2015

Live your Passion

Hi fitness friends.

I know it has been a very long time since I have written a post but, well let's just say; I've been a little busy ;)

I have officially opened my own personal training studio out of my home and I have gotten super busy, all in a fairly short time, which is extremely awesome. I am so happy to be doing what I love, to be helping others in the process and to be living my passion.

Personal training/ nutrition are now my full time job/business. No more office work for moi! I am my own kick a$$ boss now :)

There is certainly something to be said for going after your dream, jumping in and living the life you always imagined. There is also something to be said about the power of prayer, in being patient and in believing not only in yourself but also your abilities and your destination. I finally believe that I am doing what I was put here on earth to do. Exciting!!!

Other kick a$$ benefits of being your own boss in your own home.
#1 Pure happiness as mentioned above.
#2 No alarms required. I have early clients but I never use an alarm clock because I am always happy and eager to start the day.
#3 Yoga pants. I haven't worn jeans in about 3 months lol
#4 I get my own workouts in throughout the day (whenever I want) or early in the morning before clients
#4 I don't have to leave the house and I still get to socialize and I get housework done between clients as well

So much awesomeness. Can you tell I am happy?

I have also since started and am half way through the Precision Nutrition Level 1 certification. I am working on a 300lb deadlift (I'm at 265lbs for 1 rep), I am also training for a 10 mile race that my sister asked me to do with her this coming July and I have even had some Fitgirlsrock tank tops made.

If these interest you; please email me at to order

Until next time,

Wednesday, March 25, 2015

Healthy Planet: Health food and Supplements

Good afternoon fitness peeps.

I wanted to share with you a recent experience I had with the online supplement/health food store; Healthy Planet. has so many great products to offer and what makes it even better is that you can simply place your order and have it all delivered right to your door. I don't know about you but with my busy lifestyle that is a great bonus.

I decided to try it out for a couple of reasons
#1 I wanted to share the experience with all of you
#2 the convenience of having my supplements delivered now that I have officially opened my new business is of great benefit to me

So I perused the site, found my staple supplements as well as a couple of new things and placed my order. It was easy peasy to navigate the site and my supplements were all available. Yippee!!!

Now as most of you know, I live in Northern Alberta so typically it takes quite awhile for shipments to get here, however not this one, within a week I had my order and was enjoying my supplements.

If you haven't tried this site; I highly recommend it. Easy to use, has a huge variety of products, delivery to your door, and as an added bonus save 10% using code fitgirls10 until May 31, 2015.
Don't miss out; get your order in today. #healthyplanet

Now I bet you want to know what I ordered.  

My order consisted of my powdered BCAAs (Amino Energy), Greens powdered supplement (Vege Greens in blueberry flavour) and I also tried for the first time, Coco Natural...coconut seasoning sauce. My husband likes seasoning on his rice and this is a great alternative to soya sauce :)

oh and before I forget, another great thing about Healthy Planet is that they are a Canadian company. All products are in Canadian dollars. Yay! 

Happy Shopping!!

Until next time,

p.s. Don't forget code fitgirls10 saves you 10% on your order until May 31, 2015

Tuesday, February 24, 2015

Healthy Planet Store Offer

Good afternoon fitness peeps.

I am pleased to announce that my at home personal training studio is up and ready for clients. I actually have some bookings for tomorrow :) I am super excited about this new venture and following my passion of helping others achieve their fitness goals.

I have some other great news as well. This morning I was approached by Healthy Planet to offer all of my readers a 10% discount code to shop in their store. I just placed an order myself and this store has so much to offer.

The discount code is fitgirls10 and expires April 30, 2015 so don't wait; get your deal today.
Just visit:

Enjoy and comment below telling me what you order; I'd love to know :)

Thanks Healthy Planet!!

Until next time,

Tuesday, February 17, 2015

ISSA Specialist in Fitness Nutrition

Hi again.

Wow, twice in one week....I might actually be getting better at this blog again :)

I have news.

I registered for the ISSA Specialist in Fitness Nutrition certification in mid January and the course was honestly so interesting to me that I could hardly put the book down. I completed the course material within 3 weeks, finished the exam on Friday, Feb 13th and submitted it over the weekend.

Today, I got an email.

"Dear Melissa Shevchenko,
Congratulations on your successful completion of the ISSA Specialist in Fitness Nutrition (SFN) examination! We recognize that you put forth a tremendous amount of time and effort and we commend you on a job well done. If you continue to live the fitness lifestyle coupled with your newly acquired knowledge with regards to nutrition and dietary programming then I feel your career as an ISSA trainer will be long and lucrative. Overall you received a 92% final grade. Good luck on your endeavor as a Specialist in Fitness Nutrition."

I am so excited and so happy. The material in this course was extremely informative, useful and I am so happy to now be able to bring this to the table as well when helping clients.

Totally stoked to be able to add this to my list of qualifications and I may look at more courses as well in the near future but for now I need to get my personal training studio up and running to get clients rolling with programs and feeling great :)

Until next time,