Meet Our Kettlecoaches- Tyna

Nine months ago, after moving back to Seattle from Portland, Tyna Ontko would have never guessed that a car accident would lead her to getting involved in kettlebell fitness. After the accident, her chiropractor advised her to give kettlebell training a try since the low impact practice is often recommended for people who have endured injury. After doing some research, she found herself walking through the doors of Seattle Kettlebell Club. 

“It was a blessing in disguise” Ontko said. 

Ontko admits that before joining SKC that she was out of fitness practice for about six years; however, she did ballet for 15 years, so she loves being back in a fitness environment. 

 

“I like being dedicated to something,” Ontko said. “Physical exercise is so rewarding because you see results.” 

Back in March, Ontko started taking Liz’s classes two times week, and that led to three times a week, which eventually led to her being offered a position as a kettlecoach teaching GAP classes. She says her favorite part of teaching classes is seeing the positive energy that the members bring each day. 

“People come in to the [morning] class sleep and leave ready to hit the ground running,” Ontko said. 

In 2013, Ontko earned her Bachelor’s of Fine Arts from Western Washington University, and besides being a kettlecoach, she works for John Grade, a local artist who specializes in wood and metal work. She also does her own freelance print making and sculpture work. 

To get a peek at some of Ontkos' art, visit tynaontko.com

Not only does she credit kettlebell training as the practice that got her to quit her 12-year habit of smoking, but her training has also made her more valuable in her other job, for she is on her feet a lot and in an environment where she must lift heavy materials. 

“I’ve been able to accomplish things that would be harder if I wasn’t training here,” Ontko said. 

Originally when she came to SKC, Ontko had a goal of getting back into dance, and she would eventually like to practice ballet again, but for now she is thoroughly enjoying her time at SKC. She loves the high intensity of the environment and the comradery that comes along with competing.

“Sometimes when a good thing is in front of you, you must recognize it, and that’s what kettlebells is for me,” Ontko said.

For those who are just getting into kettlebell training, Ontko advises being open minded, staying dedicated, and not getting discouraged. 

 

“It takes 21 days to form a habit and one day to break it,” Ontko said.

Ontko is one of the many kettlecoaches and members who will be competing in the 2017 Seattle Kettlebell Pro-Am Competition hosted by SKC on December 9. To find out when Tyna teaches classes or for a complete list of our classes, visit seattlekettlebellclub.com/calendar. 

-Camille Borodey 

Motivation Monday: 6 Ways to Make Eggs a Part of Your Breakfast Routine

They say that breakfast is the most important meal of the day, yet so many people find themselves skipping it. Besides being high in protein and full of vitamins, eggs also help raise HDL (good cholesterol) levels. So here are some tips for recipes to motivate you to get out of bed and crack a few eggs before starting the busy day. 

1. Omelettes

This classic staple cannot go wrong. Although omelettes have gotten a bad reputation for being overindulgent, just pay attention to what you're adding to it. Remember, a little cheese goes a long way, and do not forget to load up on veggies. Click here for a list of healthy omelette recipes.

2. Toast

The British are not wrong when they put a variety of foods on toast. For this fast breakfast, spread some avocado or hummus on the toast. Add some veggies, and small pieces of bacon or sausage if desired. Top with a fried or scrambled egg. 

3.  Tortillas 

There are no rules with breakfast tacos, and they are a great way to use leftovers. Scramble in some of last night's steak, beans, or leafy greens that do not make it to the salad bowl. Click here for some creative ways to incorporate tortillas into your morning. 

4. Egg in a Hole Sandwich

Get two slices of bread, and cut a hole in one of the slices. The size of the hole depends on whether 1-2 eggs are preferred. When the pan is heated on medium to low heat, put the piece of bread on the pan, and crack the eggs in the hole. Cook depending on how you like your eggs, but remember the eggs need to be cooked enough to flip carefully. After flipping, add cheese, meat or any veggies you want on the sandwich. Add the other piece of bread, flip the sandwich, and let the second piece of bread toast. Click here for more detailed instructions on how to make this delicious sandwich. 

5. Muffin Tin 

Depending on how much time you have, this may be a weekend recipe; however, muffin tins can be very useful if you are looking for a creative way to make eggs for a group of people. Line pan with potatoes or hash browns, beat eggs in a separate bowl, and add any veggies or meat to the mixture. Pour eggs evenly in the muffin tins, and top with cheese. Bake at 350 degrees for about 30 minutes or until eggs are firm. Click here for more ways to use a muffin tin at breakfast.

6. Eggs Benedict 

This is just a tease for those who are already counting down the days until brunch this weekend. Depending on how it is prepared, Eggs Benny is more indulgent than the dishes listed above, but Sundays are for splurging. Check out this list on how spice up this classic breakfast.

Comment below, and share your favorite egg recipes.

-Camille Borodey

Author's note: These photos were all taken by me, and all the dishes were either cooked by me or my best friend, Colby. 

Camille's Kettlebell Journey: Starting the GAP Routine

I was in the best shape of my life between the ages of 19-23 (I’m now 26). My junior and senior years of college, I would lift weights in the morning, and in the evenings, I would hit the treadmill for an hour or attend a Zumba or kickboxing class with my old roommate. My diet consisted of lean meats, salad, and whole grains. I had abs, I could confidently wear crop tops, and I even dedicated my Instagram page cherrybombfitspo to healthy food porn and douchey locker room mirror shots.

The beauty of living in a small college town like Ellensburg is how convenient working out is.  I could wear my workout clothes to class with no judgement, walk the five minutes from my morning class to the gym, and then walk back for my afternoon class. If I ever forgot my shoes or water bottle, my apartment was mere blocks away. 

Summers away from Ellensburg were a lot more difficult. I could either get up at 5am and haul all my work clothes to the gym, or I could find myself in rush hour traffic trying to hit the gym, which really wasn’t even that close to my work. I know I’m being overdramatic, but hey, small town life spoiled me. 

Me at 19. I remember telling my friend to take this photo because I wanted to show off my abs

Then grad school happened. Although I also attended grad school at Central in Ellensburg, the expectations for grad school are in a league of their own. With taking classes that required copious amounts of reading and writing, hosting a radio show, and teaching and grading papers for English 101, I found my free time was much more limited. A couple times a week I got an hour or so in-between classes to fit in an hour of lifting, and the massive student discount I received at the hot yoga studio was a saving grace to relieve my grad school stress.

My second year of grad school was also the first time I lived alone, so I did not have my bodybuilder bf to motivate me to get out of bed before noon on the weekends. My giant salads were replaced with Chinese takeout and Dino Nuggets, and my busy schedule often had me waiting until 3 or 4 pm to eat my first meal of the day. 

I would like to note that I take full responsibility for my lifestyle change. I could have participated in fewer wine nights with my cohort ladies, and my newly single self could have focused less on what perfume I was going to bathe in before Friday night date night, and more on scheduling a Saturday morning workout, but you’re only 25 once. Also, I never stopped feeling good about my body, and liked to think I was still in better shape than the average college student; however, fitness wise, I was not nearly where I wanted to be.

So, prior to working at SKC, I hadn’t quite fallen off the workout wagon, half my body was just hanging off, so I looked forward to the convenience of my gym and work being in the same location. Since this was first GAP class, my only experience was the Core 6 workshop, which is less of a workout and more of a tutorial on the basics of kettlebell lifting, I was not quite sure what to expect with my first GAP class. 

First, the instructor set me up with a variety of weights to work with. For example, I can squat about three times the amount I can swing. Like all workout classes, we began with a short warm up, and the class consisted of 10-15 exercises where 75% of the exercises involve kettlebells and the remaining are body weight. The class is broken up into small sections where the instructor demonstrates each exercise before you do it.  All of the exercises are timed (20 seconds to a minute each, usually) so you can go at your own pace, and focus on your own progress over what everyone around you is doing. 

I’ll admit that I was struggling since it’s been a while since my last workout, and the class was at 6am. People keep telling me that I can train myself to be an early morning riser. I’m still skeptical. However, the struggle was good. Beside being new to hot yoga last year, my workout routine had grown rather repetitive, so with a new program, I did find myself working previously neglected muscles. 

Hitting the squat rack

The following week, I took my second GAP class. Although I found the moves equally challenging, it was a lot easier to get into the flow of the exercises. Plus, as daunting as throwing around a kettlebell felt in my first workshop, my confidence increased significantly, and the beauty of being in a small class environment is that it allows the kettlecoach to catch any bad form. Also I noticed that my second class was slightly different. Each class does challenge multiple body groups, so one can see progress. With over 150 kettlebell exercises in his arsenal, the head coach, who designs the programs, makes sure the members do not get bored. 

I still plan on finding time for my heavy lifts, squats, and bench presses, for those are the moves that gave me the body confidence I have today, but as I get older, tackle more responsibility, and find my free time to be more precious, it is nice to find ways to get an effective workout in a shorter amount of time. Who knows, maybe one day I’ll find myself taking the Sport classes. 

Want to give kettlebell training a try? Check out the calendar on our website for a complete list of our classes. Also, stay tuned for more updates on my personal kettlebell journey. 

-Camille Borodey

Your Routine and the Holiday Season

Although the holidays are supposed to be a fun time, with the stress of cooking, getting your house ready for guest, and biting your tongue when someone brings up politics, you may find yourself straying away from your usual routine. So here on some tips for how to stay sane, healthy, and still have fun during the holiday season. 

1. Find ways to get the family moving

You may feel guilty taking a trip to the gym or working out when your spouse and kids are all home on what is traditionally a family holiday, so why not include them? Go for a walk, play a game of flag football, bust out the Wii fit, or if you’re feeling adventurous pull up a dance tutorial and learn something new. Last year on Black Friday, I spent about three hours teaching myself One Direction’s Best Song Ever dance VIA Youtube.  Now, I cannot guarantee that you’ll get the whole family to agree to that last suggestion, but it’s worth a try.

2. Eat healthy meals in between 

I’m not going to lie to myself. When Thanksgiving Day comes around, you better believe that I will be loading up my plate with deliciously fatty good while also smothering it all in gravy, but that doesn’t mean every meal has to be that indulgent. Don’t forget to get plenty of fruits and vegetables, and instead of skipping meals make smart choices. Chances are with the mix of alcohol and high sodium foods you’re going to be more prone to dehydration, so your body will thank you for drinking water. 

3. Pick and choose what you splurge on

You should eat what you like, for a lot of holiday foods only come around once a year, but I’ll most likely be fine if I skip the gelatin surprise with marshmallows that my aunt makes every year.  Eat the foods you love and wait all year for, and skip the ones you have mixed feelings about. 

4. Chill out

Holidays are supposed to be a fun time to spend time with family. You know, if you stay away from political conversations at the dinner table especially when there is alcohol involved. (And yes Grandma, I am still single). Enjoy some good food and family time, and if your routine takes a detour, it’s hardly the end of the world. Start fresh on Friday as you figure out what to do with all that leftover turkey. 

Seattle Kettlebell Club will be closed on Thanksgiving, but we’ll be back with classes on Friday. Also, keep your eyes on our website and social media for Black Friday, Small Business Saturday, and Cyber Monday deals. 

-Camille Borodey