Sport, Teaching, training

Motivation

After three succesfull days with classes at Womens Fitness, CIT and K2C, my own midweek summary of training pretty much amounts to zero! Thou with Kettlebell classes, PT sessions and the ‘usual one out’ in boxercise, I’ve probably been doing more squats, push ups, sit ups and KB work, than your average Joe.
-But who want’s to be average?! Not me – and not my ladies!!

Boxercise at Womens Fitness monday and wednesday were full, lots of high spirits and happy faces. Wednesday I’d gave a short speech before we started, about the importance of giving that ‘little extra’ in training, to get the extra benefit showing in the results.
I’d senses a few being hesistant to the speech: ‘We didn’t come here to listen to ya.., we came to work’ . But overall, I think it was well recieved and whether it was due to the girls in class, or my little reminder, fact is, I think the class worked harder: punched with a little more determination than usual. And as the instructor, it was a thrill to experience the ladies going for it, rather than being hesitant and afraid to ‘hurt their pad-holding’ partner.
I think, I talk for all girls, when I say this: The first time you hit a pad (not to speak of a person), you’re kind of scared, if you’ll hurt her/ him. Guys are much more prone for just letting go! I’m not sure, but I hope my little speech found it’s way and helped encouraged those in doubt: You can hit a little harder – it’s not gonna hurt the pads or your partner.

Anyway huge succes for the class, and tuesday class at K2C also rose to new standards. For the past two weeks, we’ve been doing ‘The Wat’ test on half speed. That means 30 seconds: Burpees, push ups and squats: How many can you do – and then: do one (or 4) more.
Again ladies are tougher than they think, and it’s a genuine good feeling to witness the surprise, when someone surpasses her expectations. I hope they keep this feeling of succes and store it with the other inner motivationals, we all carry around. Those sentences that makes up get up from the couch, put on the gear and go train!

My own week so far – as mentioned first: Not much!
It might be myself, who needs motivation – and to get over ‘this time of the month’, anyway small drips have formed a collective input for the past 3 days:

KB, 12KG:
80 Swings
50 Top Swings
40 Pull back swings
40 One hand
2×10 One hand pull back
20 8-figures
2×20 ½8-figures to catch
30 Tricep ext – standing
2×10 BoR
20 BoR
20 Presses from floor
2x 20 ½TGU
2x 5 Amazon Get Ups
2×5 Long Cycle (out of class)
2x 10 Halo (top)
2x 5 Windmills
2x 10 Snatch
2x 6 Cleans
2x 6 One arm press
2x 6 C&J

Approx:
200 sit ups
150 push ups
3x 6 Pull Ups (oh grip)
500 Squats (ATG style @BW)
50 Split jumps
and loads of jumping jacks, cross etc.

Now it’s time to get motivated for the rest of the week and spend some thoughts on the next weekend challenge!

Motivational – keep this thought with you!

 
 

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40 day Lent challenge, Sport, Teaching, training

It’s bloody november again?? (1st of may)

I’m on the verge of getting a slight depression. Going from one minor injury to another, with a constant dripping nose and the outside looks and feels like bloody november again.
Some days, I truly feel like Ireland don’t like me… at all!!

Due to a constant feeling of almost getting sick (flu), being cold and miserable and having first knee problem, now elbow – my training rate has dropped dramatically and so have the enthusiasm.
But I’ve decided it might be time for me to ‘supp’ it up, so I’ve ordered Glucosamine to make my joints happier and I’m gonna shop for multivitamins, so I can battle this stupid ‘almost flu’.
The weather – I guess, I can’t do much about it, unless I’m going travelling (which I might, if november continues).

So training update from the past 4 days or so:
Saturday:  8K run in the hills of Clonakilty (Cold but lovely run. I can run up the hill now, without stopping so am improving a bit)

Sunday: Nothing 

Monday: Nothing just for me, but a 45 min. KB class with the awesome girls and ladies in Womens Fitness. Swings (alternations), Squats, Lunges, Presses, C&J, Snatch, Amazone Get Ups, ½ TGU, Halos, 8 figures, BoR, Tricep Ext etc.
Also a 45 min. Boxercise class with my super, duber boxercise ladies! Did the last routine with them, so got lots of squats and situps in.
+ diverse  drills from PT’s.

Tuesday (today!): Boxercise class with CIT this morning
5.5K alternating in speed and incline
Squats
Hamstrings
Push Ups
Strecthing
Boxercise and ‘Fightergirl’ classes at K2C tonight!

And a hopefully more optimistic Tania tomorrow…

 

 

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Sport, Teaching, training

Boxercise and Kettlebell day

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.

 

Two happy boxercise classes at Womens Fitness this Wednesday. One full booked and seven new fun kb drills for me to try, in my PT sessions. Very happy indeed, even I didn’t sleep super nice.
I actually woke up with a big loud, ‘shi*’, thinking I’d turned the alarm off and overslept. I didn’t – just slept badly. In fact I woke up 3 minutes before the alarm went off!

Anyway – as usual got a little business done in the PT’s (all 12kg):

Swings double hand: 3x 20
Swings to pull backs: 3x 15
Swings to top: 2x 10
Squats to OH press: 3x 20
Lunges pass over: 2x 20
Side dips: 3x 20
½ TGU: 3x 20
Russians: 3x 20
Tricep etx: 2x 20
Single leg deadlift: 2x 20
Amazone: 2x 5 (last hold for 10 sec)
+ lot’s of situps and squats with Boxercise class

Liam got a new bar today! It’s so much better, cause it’s olympic sized and grip is better. Looking forward to train with it! (and learn to snatch with more than 20kg)

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muay thai, Sport, Teaching

Kettlebells is good for you!!

Last night (sunday), I was sitting with a dripping nose, feeling very low and on the verge of a cold. Being on the country side is great, but it’s a bit more cold and windy than I thought, so it snook up on me.
Result: Stayed home from training today, to keep warm and not over-work the system. Including today, I have three days of classes (and training) ahead of me. And no time for being sick.

Left for work at the Womens Fitness Cork – and after a funky ride, with an irish taxi driver, which fifth first sentence to me was: ‘You don’t look, like you need excercise’ followed by: ‘I love asian women’, I survived the drive and got to work.
After the first PT session, I had my first class. The notorious Kettlebell class – tons of different swings, the beautiful amazon get up, presses, windmills, halo’s – you name it. We did it. It was great! Ladies loved it, I loved it – and I felt great afterwards. Still do – which let me to the conclusion, Kettlebells are in fact good for you.

Had a PT in between and then my usual boxercise class, which was just a good as the kettlebell. For some reason, I think the girls worked a little harder today. I think or hope – they took it to heart, when I told them, they could hit a little harder. The pads aren’t made of glass, and it might also have been me hurrying them along the last 10 minutes 😉 Some of them were toast after class, and that’s the way we like it!

I have a 12kg in Copenhagen (with my medicine ball and my dog – see photo). I’m thinking of getting a 16kg over here.

12kg KB, 5kg MB and Nanna (app. 7kg Shi Tzu) - I miss her!

Oh yeah, and my friend Rhassan Muhareb won the I-1 World title in Hong Kong. 3 Fights – 3 Ko’s! Guy is a beast or a pitbull, as his fighter nick says. Congrats Rhassan, you’re a true champ! Well done!

Rhassan Muhareb
I-1 World Champion 2012

 

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