Sport, Teaching, training

Back in Ireland – KB at 1st class

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.

Kettlebell class at Womens Fitness – my first task since coming back to Ireland.

My happy strong KB girls

45 min of good, hard work with the KB class. Despite travelling for about 10 hours sunday, I was definitely up for the class. After my success with 18kg Long Cycle, I felt strong going into and leading the class to victory over the KB’s.
I started replacing ‘breath-brakes’ with mid-halo’s, so now we’re working effectively all the time, the KB’s are lifted from the floor.

As usual: Swings, Top’s, Pull backs, One-legged BoR, Amazon Get Ups, Snatches, Lunges, Squats, Bench Press, BoR, Clean & Jerks, ½ TGU, Russians, Windmills, Triceps ext. Etc. Loads of fun!

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50 day challenge, ross training, Sport, training

Strength II + monday classes at Womens Fitness

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.

5th day with Ross fell on a monday, and due to work, time etc. I switched some days in the 50 day challenge, so had an ALL OUT KB session today. First off:

Strength II
3 DB split snatches
3 DB Push press
– 5 sets –

5 One arm bench press
8 Depth plyometric push ups – revised this to 10 for some reason
– 4 sets-

1 min Wall squat
10 jump squats
– 4 sets – Only did 1 set with my Boxercise class, so am short of 3! (Boxercise class was delighted they didn’t have to do 3!!)

Finisher: DB Swings 3 x 15 pr arm – This goes in the book, with the 3 Squat sets.

Kettlebell class at Womens Fitness was fantastic today! Lots of hard work put in by everyone and it was a thrill to get the girls working harder than they thought, they would:
1 set:
40 DH Swings
10 Top DH Swings
20 DH Swings to pull back
20 DH BoR
2x 10 Mid halo
2x 10 ½8 to catch
20 Twist on knees
2x 20 Abs
20 ½ TGU
10 Push Ups
20 Russians
-Break-
20 DH Swings
20 OH Swings
2x 5 Cleans
2x 5 Snatch
20 mid halo
2x 5 BoR
2x 10 Sidebends
2x 4 Amazone Get Up
2x 20 Abs
20 Russian
3x 10 Leg Ext
10 Push Ups
-Break-
20 OH Swings
2x 5 C&J
2x 5 Snatches
20 Tricep ext
2x 10 Windmills
30 Leg Abductors
20 Abs
10 ½TGU
20 Russians
2x 5 One leg BoR
2x 5 Push Press
– Stretch –

Boxercise class was full as usual and some very happy, lovely hardworking girls were in class. Today’s drill featured my But* mission with lots of nice, deep squats and the 1minute wall squat followed by 10 jump squats. A few of the ladies gave up half way on the wall squat. Will have to do it again next week and get them all in!

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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, training

Easter and the end of Lent Challenge

So it’s been easter – and we’ve been on the country side (hence no updates), and I kind of made it through, without overdosing on chocolate and sugar, so I guess, I’m half successful.

My training on the other hand, have been little and embarrasing. To be honest not sure excatly why, but felt like little lack of spark might have caused this temporary stand still. However – not all battles are lost and I’m sure, I’m getting back on ‘a roll’ again. I still – also! – have my burpees to do – along with a ‘few’ other great sessions.

But let’s put the sad pieces down:
Thursday: I know, I was in the gym with Liam. Remembered some of my work out: 50 pull/ chin ups (spread out in 2 ‘chunks’ of 30 & 20). Rest is a blur, but probably some pistols as well.
Friday: 8K in the hills of Clonakilty + 3 sets of abs (75), back (25) and push ups (30)
Saturday: 1½ hour of thaiboxing at Brucies Gym, Bandon. Went to the fights in Cork at Silverspring Hotel in the evening and judged the fights. Good fun, and great fights and classy place with muay thai fights underneath chandeliers and red, fluffy carpet underneath the ring.
Sunday: Easter sunday – woke up to chocolate eggs. First (obvious) sugar in 48 days!! And later that day, we went for sunday lunch at Deasys. Had a brilliant desert. Also – off day
Monday: Off day (with Liams pancakes for breakfast)
Tuesday: Late night training at Dennehys Fitness. Pretty cool place that is open for lifting 24hours monday – thursday.
13.22 min running – 2 miles (I know, I had it down for 15min, but it was an error)
Squats:
10x 20kg
10x 20kg – front squat
2x 5x 40kg
2x 5x 50kg
Pull/ Chin Ups:
32 total (6,5,5,4,4,3,5)
Stretch and back bridge

Today Wednesday, I’m at Womens Fitness and will be doing two classes this evening – in addition to a small sample of PT this morning. Boxercise and Kettlebell. For my kettlebell class, I got a few new drills to test out: KB Bicep Curls, Long Cycle and ½ burpees.
Looking forward (as always) to do both classes!!

Edit after classes: Excellent boxercise class and I had fun in the KB class. Not so sure about the ladies thou. Anyway – burned my arms of today, with loads of Swings, Snatches, C & J, shoulder presses, long circles etc. Great day!

Love this one!

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