40 day Lent challenge, Sport, Teaching, training

Boxercising ladies

NB. I am no longer doing this class or am a part of Womensfitnessplus in Cork. Big differences in our professional ethics (or lack of same) put an end to our collaboration. I will miss all the wonderful women I’ve met in my classes and PT sessions, but I will not miss being treated with condesenting arrogance for my professional knowledge and/ or as a fellow human being.
Since Womensfitnessplus made it mandatory for their trainers to sell at least 3 Kinetica products on each shift, I had to say I wouldn’t do it. I’d give information about the products, but under no circumstances would I push the products to women, who didn’t need them. I don’t believe in selling useless stuff, or even worse telling lies to make a profit like.
I’m a fitness professional with ethics and beliefs on what’s right and whats wrong – I work for results, not for greed.
As a result our ways departed – and despite I miss the happy women – I would choose to stand by my ethics again.


Just got fed after my ‘busy Wednesday’ – sharwarma and fries – dinner of a champion 😉

Had two boxercise classes at Womens Fitness Cork today, and actually enjoyed both, even the morning class only had three attendance. I’ll tell you why!

For the better part of my life, martial art/ Fight Sport has had a huge piece of my heart. From I started to learn about kicking in Taekwondo, to now using all 8 limps (muay thai), I’ve found a joy and heart in these sports, I’ve never found anywhere else. Not in art, poetry, music, dance (thou it come close) or walking on the beach with the perfect sunset as a backdrop.

There’s nothing like throwing the perfect punch, a fast combination. The feeling of power, when hands, feet, legs, knees or elbows connect to pads, bags or sparring partner/ fight opponent. It’s a feeling that’s hard to describe, cause it’s like a well conducted symphony, everything fits together: years of training movements, technique, patterns. And when you hit that perfect punch, nail the combination or get that massive power in your kick, you know ‘you’re home’. It’s a culmination of hard work, trial and errors, tears and sweat.

And while I thought for a long time, that there is nothing better in the world for me – I actually discovered, that making other people fall in love with ‘my sports’ actually makes me equally happy.
– And yes, boxercise is not boxing – but it’s as close as it gets for some of the ladies and girls in my classes. And it’s fine by me! Remember some of them are in their 50’s and they are loving it!
I think it’s hard to find a more motivating argument as a trainer. Making people from all walks of life fall in love with your sport. It’s definitely a good day. Maybe Ireland likes me after all?

Training 43th day of Lent challenge:

200 KB Swings, 12kg: Alternate swings
80 KB Squats, 12kg
80 KB Lunges, 12kg

And a little of this and that. No real training for me today, as its ‘busy wednesday’. Tomorrow will be pressed for time as well. But friday and saturday should be good for muay thai, running and the dreaded Burpees!

40 day Lent challenge, Sport, Teaching, training

‘The Wat’ test on a sad gym day!

A sad day in the gym! Not because I failed anything – just because, I simply didn’t have the power to do much about anything. Slept like crap for two nights and worked like a maniac yesterday (13 hours), so didn’t have much left for my early morning class and my training.

A little something got squeezed out somehow – among the most dreaded ‘The Wat’ test:

During morning class with ‘Make Most of March’ group, I introduced ‘The Wat’ test, Phil Nurse introduced me to, when I was training in The Wat a year and a half ago.

‘The Wat’ test:
1 min. Squats – as many as you can squeeze out
1 min. Push Ups – same same
1 min. Burpees – same, without puking!
Around 15 – 20 sec rest btw.

Introduced it midway through class and decided to compete myself, as they were uneven numbered and I felt bad for an older teacher, who otherwise had to do it on her own. Then after 10 more minutes of boxing drills, I revealed the catch: You have to do at least 1 more rep, in same amount of time – 1 min.
They weren’t very happy with that! (neither was I)

My ‘Wat test’ times:
44/ 49 Squats – have to be added, I got preoccupied picking up the watch and get time, so I could maybe have done 1 or 2 more
53/ 59 Push Ups
21/ 22 Burpees

Had a tough time on the burpees!! Almost didn’t get that last one! Felt weak and thought it was nice, that I didn’t have to do anything more. With only a couple of minutes left, I put the guys (and lady) to punch out their last energy, in a 20-20-20-30 sec set.

Phil Nurse and I at The Wat

Took a coffee break after class and when I got back into the gym, I wasn’t really feeling it, but decided to give it a try. You know – sometimes you push through and it’s a brand new day. Not today however!

Training on 37th day of Lent Challenge:
* 3K running (11.5kph)

* Bench
10x 20kg explosive from bottom (trying something different along with dips to increase my bench)
2x 5x 30kg (same)
2x 5x 35kg (same, same)

* 3x 6 pull ups + 4

*  Swissball sit ups

Oh yeah, and I’ve been dreaming about a man with a moving tattoo (a tank) – and the other night, a mean spirited hippo. What’s up with that?? Crazy I said!

40 day Lent challenge, Sport, training

Dam* you bench

31st day of Lent Challenge

Early morning in the gym again, went in with Liam today, who had stuff to do, so we got an early start. Normally I wouldn’t be in until a couple of hours later. Not sure body or mind was quite awake, since it took me a good 5 min. to decide what kind of shoes, I should be starting in. And after putting on the more ‘flat’ version, I decided to change for running shoes.

Who would have thought? Choosing shoes is also part of Lent Challenge 😉

Getting started on the treadmill this morning also took a bit of persuasion, but after 2.30 I was happy as a frog and decided to practice what I preach: Intervals.

My gym and challenge morning looked like this:

* 4min slow – next 20 min: 1min fast, 1.40 min normal – 30 sec to shift pace.  Last 2.5 min was all sprint

5x 20
5x 30
5x 40
3x 45
1x 50 – Challenge: fail from bottom
1x 50 – Challenge: Fail  – however got it up about 10-12cm from bottom. So not stuck there anymore. Just need a little extra. (Then I’m soon benching my body weight. How awesome is that??)

Squat – for technique
5x 20kg
2x 5x 40kg
No one came and put plates on my barbel today! I still can’t believe that jerk from yesterday. Ignorant disco pumper!!

Pull Ups/ Chin Ups/ Ups
3 x 5  (Alternate grip)
Had Liam film me, will do it again another day, where I’m super fresh! 😉

Abs – a delightful selection

I’m still a challenge short from yesterday, I know. I was contemplating on doing 100 perfect push ups (coined phrase from the friends at Cultfit) during my training this morning. But my workout was cut short, since I opted for a lift home with Liam. I guess, I won’t have a ‘day off’ this weekend 😉

40 day Lent challenge, 50 day challenge, muay thai, ross training, Sport, training, weight

Weekend capture

27th day of 40 day Lent Challenge

St. Patrick’s Day, Mothers day and Bank Holiday monday – how the Irish holidays got together and ruined the Danish viking/ninja from staying in shape – and gave me an additionally kg of unnecessary weight.

Well at least tonight (Monday) we went to Brucies Gym for 1½ hour of thaiboxing. My Lent challenge was primarily to survive 6 rounds with Liam on the pads – and then throwing 300 knees, 150 elbows and 50 kicks on the bags in my ‘break time’. Did all of that and felt good afterwards. Only complain is I felt very slow on my left kick. (Gotta work on that as soon as I find either a pad holder or a bag. It’s a little hard training power kicks in the air!!)
Earlier on I cleaned the house including doing indoor windows in two rooms + cooked lunch and breakfast (pancakes) for Liam. Pancakes weren’t so nice, I think I better stick with my Danish style ‘crepes’, than the thick irish version. (No sugar used for pancakes.. made them with banana and walnuts).
Saturday we were supposed to go thaiboxing at Brucies Gym but we couldn’t get the car out, because of the annual rally on St. Patrick’s day. That’s how it is, when you live on the country side. But we went for a walk up to see the rally, and it was almost worth it – except it ruined my training day. Also made about 50 dim sums for the first time. Very tasty!!

Yeah that's me...

Sunday I was supposed to go for a run, but apparently became lazy from saturday of doing nothing. Tried to bake walnuts buns (non sweetned), but they came out too heavy. Probably should find a recipe for some walnut treats instead of trying to guess my way in the kitchen.

On a note to my training on friday, I can tell you, it was superb!! For my warm up I chose the interval running as suggested by Bearrunner. It came down to 21 min: 1 min fast pace/ 2 min normal pace.

Then Ross Enamaits: Back off Strength day: I did all 4 rounds with 5 reps on each!! A few minor problems: First 5 handstand push ups was very hard – kept falling over. Also didn’t bend much more than a few centimeters – this will be better next time. Only miss was 3rd pull up set: Did 4 and had to take a small break before doing 5. One arm push ups was nice and ‘easy’. Can’t believe last time around I did the 50 day challenge, I couldn’t complete all 5 reps in either of the rounds, and now almost 1½ year later, I can do it!! Very pleased!!
Finished of with 1k fast paced run: 4.13 (not a really good time. Had hoped to do it under 4 min. Think I started to slow. Next time!!)

Today we bought another easter egg. Think we have 6 now, it looks like a chocolate overdose is coming after Lent. On a similar note, I saw someone stumbled across my blog after typing in Nutella pancakes… busted.. hahaha!

Rest of this week will be about work and training.. have some good stuff for my classes at Womens Fitness and CIT!

40 day Lent challenge, Sport, training

24th – midway to end of Lent Challenge

Todays challenge will be from Ross Enamaits 50day challenge:
Back off Strength day! (Day 24th of my ’40’ days Lent Challenge)

Handstand push ups
Pull ups
One arm push ups
Gluteham raises
Body weight triceps extensions

– 4 sets of hopfully min. 5 reps each  –

I went to the gym with Liam last night before we went out for dinner, and did an extra 30 pull ups yesterday (5x 6) – nearly all executed perfect (except the last of each set), cause he was there looking at me. It’s funny, but he made me work better! (Wish he had been there when I attempted the 50kg bench. Maybe I would have had it??)
Session also included 2 sets of var. ab work, including a staircase with Russian side twists, twisted planks and ½TGUs – and 2×3 pistols!

Didn’t binge on my dinner – instead I woke up with a grown mans appetite this morning. So am afraid, I did a little morning binging. (I really ought stop this. It’s making me feel heavy in the gym, which is absolutely unnecessary adding of extra hardship).

Anyway, my challenge for today will be paired with a small run. I haven’t decided if I should go for the interval run or a fast paced 3K. My running form is getting quite decent, but there is always room for improvement, so I have to start bringing in intervals and fast paced distances.

24 days and then I’ll be setting my teeth into this:

Nom Nom Nom!!


40 day Lent challenge, Sport, training


Lent challenge day 21th.

Wuubii shadow boxing, I missed you! Modified for time version – Ross training GPP 5:

* 3K of recovery run/ jog/ walk
* 3 rounds of 3 min: 30 sec shadow box, 30 sec burpees
* Finisher: 300 knees

Had to do a promotion thing with the Womens Fitness, so ran out of time. Happy thou to get 3 rounds and 300 knees down. Really missed shadow boxing, it’s the kata of boxing / thaiboxing. The meditation part of fight sport!!

Evening yesterday was brilliant. My KB class was as good as full and got a lot of work down. I was a wreck when I came, but thanks to the lovely, energy-charges ladies we rocked the cannonballs together! Awesome work!

40 day Lent challenge, Sport, training

Do you know the type?

Day 20 of ’40 days Lent Challenge’ (which would actually come to a 48 days, since Lent last until easter sunday!)

Had a mentally tough weekend, as I entered the Deadlift competition on saturday, despite not feeling up for it. Already on my warm up, weights felt heavy, and I had to see myself step down from my second lift, and I opted out of trying for more. There simply wasn’t anything left inside me.

* 1 K on the treadmill for warm up
* 2x 5x 70 kg for warm up
* 1x 85 kg in competition – Approved
* 1x 92.5 kg in competition – failed

It really sucked to back down, but in hindsight, I probably shouldn’t have entered. I did feel weak and suffered severe stomach pains on friday. But I kind of always think, that I can get away with it anyway. Weights are just not as forgiven as thaiboxing. At least not in competition – you only got one shot at the time to do your thing (3 lift in total). And there is no room for doubt.
So a hard lesson learned… not everyday I’m giving up on myself!

Sunday was rest day!

Today’s challenge – day 20th of Lent Challenge
Half a marathon (21.3 km) – got it in the bag, in around 1.42 min. Not a really good time, but not terrible either.
The best thing about my run, was the first 50 min. Felt good, flying and no pain or aches, blisters or other annoying distractions. Then, as I started on the last 9.3k, a woman decided to use the cross trainer just next to my treadmill (despite there was lots of free crosstrainers on the aisle behind us), and she just wore this heavy, smelly perfume!!
Do you know the type – who just load on perfume before training?

 I do think my sense of smell is oversensitive as it is, but this was just too much for me. The heavy musk scent almost blocked my airways and it felt, like I couldn’t breathe right. I stayed on the treadmill for 18 min and then I knew, I had to switch, if I was to carry out todays challenge.
I felt really bad for the woman, I mean, it isn’t very polite manners, to get up and move away from a ‘neighbour’, but it was either my training, challenge and goal – or being polite. I chose my challenge today.

* 21.3K in 1h and 42m
* 30 Pull Ups/ Chin Ups (3x 6 + 3x 4)
* Abs + back work

Later on Kettlebell and boxercise at Womens Fitness! (oh and picking blister on my right foot, so I can go running again tomorrow)