Sport, Teaching, training

Heart rate monitor training

For the past two weeks (I think), I’ve been practising the ‘Heart rate monitor’ training on my runs. That means instead of going ‘As fast as you can pace’ for x-k, I’ve tried to do my runs at the recommended 70% pace.

It’s harder than it sounds! First of, it’s so easy to get into a nice rhythm (runners will know, what I’m talking about), where you enjoying yourself, the pace and the run – only to find, you’re running to fast. Secondly it’s almost impossible to run at 70% pace in Ireland = there’s too many hills!! + I found that crossing a street with or without light signals, spike my heart rate to go through the roof.

However it also made my runs more enjoyable. Partly because of the extra challenge (of keeping track of the heart rate), and partly because running this slow doesn’t wear me out! Legs feel fresh even with 5-6 days a week run.

Program also include 1 day a week with max effort: Preferably sprints. I ran with Liam Tuesday. That must be my effort run for the week.

The program is designed to increase your pace over distance runs (short and longer). I’m intrigued to see results in the weeks ahead.

CLA TEST Updates:

3 week into the CLA test:
Fat percentage (CLA’s biggest claim = help burns fat):
1 week: 22%
2 week: 22.9%
3 week: 22%

Bodyweight is up with 0.2kg

Measures are down for waist, tummy and hip (see slips for more details), but that’s expected output from the running.

Measurements

Tanita slips

 

Will continue my CLA test the last week and post updates on this as well on my Heart rate monitor training.

Training this week so far:
Monday: Run 6.2k to work (slow mo run) (in Asics Rush 33)
45min Kettlebell (teach and participate)
Boxercise class (teach)

Tuesday: Around 8K with Liam (tempo run) (Puma minimalistic)

Wednesday: 6.2K to work (trying to run slow, but failed. Another tempo run) (Asics Rush 33)
Boxercise (teach)
PT (teach and participate)

 

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Sport, training

Status of changes (CLA, Bodymorph, classes)

First things first: Monday was one week into my CLA experiment, and I was supposed to write an update on Tuesday. I don’t have any valid excuse for not doing so, other than we still don’t have our own internet.

Anyway, results are an increase of +0.9% in body fat percentage, after one week of carefully taking CLA three times a day (one with each meal). As usual I left home without my notes and food diary, so I can’t tell you if I lost or gained bodyweight or inches. But from the feel of my body and clothes, I’d say I might be a tiny bit smaller. I have however – as the attentive blog reader will notice – been running more, and we all know that running are great for two things: Cardio and Weight loss!

So status from 1st week of CLA is: I’m not impressed!!

A more ‘real’ change in my life came about this week. I was supposed to start teaching in K2C again this Tuesday (after being away all summer – 6 weeks total), but got told the night before I was about to start, that they preferred to keep my replacement for the class. Darren’s done a wonderful job with the girls and he also brought in girls from his muay thai classes (that he also teach in K2C), so they thought he should stay, as he got better numbers than me.

It felt like a bit of a blow, cause I really looked forward to see the girls again, but I do get it. Darren did put in a good job, and it would seem unfair that he should give that up, just because, I could finally get to K2C again. (Liam got sick of driving up and down to Cork, twice a week during the summer, so I had to give the class up. Had I been driving myself, I would gladly have driven 2 hours every Tuesday, even the numbers was low sometimes – and even the class only paid for gas – but I couldn’t hardly ask my boyfriend to do so. After all it was ‘my girls’, not his!)

So even I do feeling a bit sad about not seeing ‘my girls’ again, planning and executing our ‘Girls fight night’ as we talked about (and getting them ready for this), that’s just the way things work sometimes. A bit of a  strange and unexpected ending to my K2C adventure, but I’m sure everything is working out for the best.
I’m working on setting up my ‘Fightergirl’ classes elsewhere (and will keep you updated on my blog) and in the mean time, I’m gonna have fun training in one of Corks Muay Thai gyms.

Bye girls… remember work hard and have fun! (and stay in touch)

 

Training status this week:

Monday: Kettlebell & Boxercise class at Womens Fitness. Great fun in both classes, I’m working with 8kg KB these days, as I’m sick and tired of old boxing injuries keep popping up, when I’m working with the 16kg. Boxercise girls rocked! I’ve got a new ‘crew’, and they’re picking up the techniques too! Couldn’t be more proud!

Tuesday: Around 7K total, with 4x 400m sprints. Not sure if I reached my max puls – this was done after a night with NO SLEEP! (First night in ‘our new house’). I ran in my minimalistic Pumas.

Wednesday: Around 7K (run to work at around 148 puls), 1 Kettlebell class (again with the 8kg) and 1 Boxercise class. Again super great atmosphere in the classes. I was stepping for Alana in the KB class, and it was great to see some new faces and give them new challenges. Boxercise was great! Saw some familiar faces I haven’t seen in a while, so was really happy to see them back. (This was also my first wednesday back in WF. As I stated earlier, I’ve only done one weekly day all summer!) Again in the Pumas.

Thursday: 13.2K (two bits: 6K on treadmill/ 7.2K on track) First bit in the Pumas, second in my Asics Rush 33. Legs feel great after running in the minimalistic shoes, but can feel the shoes are different on my Achilles and heel. Think it was a good call to switch, but am sure I’m gonna be running more in the Pumas.

Friday: Not sure what today will bring, but I suspect running in the hills might be a part of it!

I’ve decided to stay low on the gym (weight lifting) + thaiboxing until my injuries feel better! Sick and tired of not being 100%, so now I run.

 

Thursday diet:
3 scoop of natural yogurt + 8 raspberries + handful of branflakes + CLA
2 coffee
180 gr mixed bean salad, couscous and cucumber
2 Hob Nobs with milk chocolate
180 gr bean/ couscous/ pumpking seed salad + CLA
1 small filet steak + CLA
Iceberg/ red pepper/ red onion salad + Newmans
1 glas of Mi Wadi
1 carrot
1½ Scone from Tesco
1 cup of tea (Barrys)

1 week in and NO results. Waiting excited to see week 2 results!

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Sport, training

Test bunny (me! CLA)

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.

I am gonna be a test bunny the next month, trying out Kineticas CLA. I’m doing this to try it out, so I can better explain what it is and what it does to people at the gym.

A long time ago, I’ve decided never to ‘push’ anything, I couldn’t put my name and face behind – things I haven’t read up on and studied – or tried myself. After being asked to do more for the Kinetica products at the gym, I had to decline. I couldn’t recommend anything, I didn’t know about or tried on my own body. And so it came to play! Tania – the test bunny!  So if I am to recommend CLA, I needed to try it first – and well – we’ll see in a months time, if I’ll recommend it.

After reading up on it and asking around, I’ve decided it’s not gonna mess with my health and it would be fun to try. Worst case scenario, I’m just gonna stay me, which is not that bad 🙂

It’s been a while since my last blog update – and to be honest, I can’t really remember all what we’ve been up to. But!! I did go running sunday. A little happy 7K in the hills of Clonakilty! (dreadful actually), also Kettlebells & Boxercise at Womens Fitness yesterday, kayaking (and I caught a fish), swimming and thai boxing.

My next blog post will feature my start numbers taken yesterday: Weight, bodyfat percentage (as ‘accurate’ as the Tanita weight can be – which is not that accurate), body meassurements (as accuarate as I could meassure myself).
Every week from the rest of the month, there will be a follow up + details of diets from various days.

I won’t be changing much of my diet, but due to the fact, that we’ll be back in Cork, my training amount is expected to go up, so regardless of the CLA, I do expect to loose a few kg and build a bit more muscles.

Anyway, it’s gonna be fun to try, and you’re welcome to follow my journey over the next month. If you have any questions, comments or own experience with CLA, please feel free to post them.

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Sport, training

Training stuff and spiders

Since my last blog visit, I’ve had the pleasure of winning the Maize Maze race against Liam and Alex, holding a tarantula, running 5K under 20 and get a handful of blisters from playing with the 16Kg KB.
Oh Joy!

Friday
Saturday: 20 min Skipping
5K: 18.27
4x 5 Pull Ups (different grips)

Sunday: Won the Maize Maze race & got close with a tarantula

Monday: Kettlebell class at Womens Fitness (Excellent small group: Made them start of with a heavier KB than usual and switch down, when they got tired. Seem to work the purpose: They got more confident, and got a better work out!)
More than full Boxercise class to end the night! Katie Taylor has indeed inspired the Irish women to put on the gloves and give it out!

Tuesday: 30 min Skipping, followed by a circuit (x3):
10 Evil Wheel roll Out
20 Russians w/ 12kg kb
100 Skips
5 Pull ups

Liam says we’re going Kickboxing tonight, with his old trainer. Looking forward to that!! He should be one of the best for boxing!

New best friend?

 

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Blogging, Sport, Teaching, training

Little time – short update

Monday: Barefoot run on the beach. Hard to tell the distance, but probably between 4 – 5 K.

Nice sunny picture of barefoot runners on the beach: For us it was grey, foggy and windy… delightful Irish summer

Evening: 45 min of KB with 11 fab ladies at Womens Fitness & 45 min boxercise class with 20! equally amazing girls.
Two blasting classes – lot of love got into both, and I really got to taste the sweat in the KB class!

My boss promised me a 16Kg for next week! Looking forward for that!

Today: Class at K2c tonight

and – and – and: I’ve booked my first surf lesson wednesday!! Can’t wait.

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ross training, Sport, Teaching, training

Days with Ross and new tricks

Not often I get a chance to blog update, now we’re in Clonakilty. But today is one of the days, where its possible 🙂
Just finished of a circuit with Liam and two of his friends, Ian and Danny at the Clonakilty Leisure Center. Started of with a nice, fast paced run (3.4K)
Circuit consisted of:
* Abs
* Pull Ups/ Renegade rows (12kg)
* Skipping
* Box jump
* Rope flips
* Burpees
* Shadow box with 2kg db
* KB 16kg (anything: Swings, Snatch, C&J)
* Sandbag
3 rounds app. 30-40 sec each station

Finisher:
2x16kg TGU (each side)
4x16kg C&J (each side)
2x 20 Dips
2x 20 Abs (v-ups/ cross)
Stretch

Tuesday:
Ross day 17: Strength 4
3 KB split snatch (12kg)
3 KB Push press
5 sets: 45/ 60 sec rest

5 pr side One arm push up
5 DB Shot put (No DB or MB, so used two garden stones)
4 sets: 60 sec rest-

5 pr leg KB lunges
10 Lunge jumps
4 sets: 60 sec rest

Finisher: One arm KB Swings 3 x 15 each arm
Evening: K2C – Great girls working really hard. Finished with a set of 3x 5 Pull Ups.

Earlier yesterday we went for a long walk on the seaside. Unfortunately for my newly required hay fever, we walked for a while in the grass – which made my legs itch and nose run. But finally we went out on the cliffs and walked out to the most fantastic site: Two big nature made caves. Amazing!

Beautiful caves at the Irish coast

Monday
As usual great stuff with the ladies at Womens Fitness. Both KB class and boxercise class was full, and everyone worked super!

Got a lot of snatch and Push Press in with the KB class and my Pts.

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muay thai, ross training, Sport, Teaching, training

Backlogging the week

Blog updates and runs haven’t been really happening here on the country side. No internet or phone connection and very bad weather made sure of both.

So the week has passed with work, a few Ross sessions and some small lessons in regards to eat. Let’s start from the beginning:

Monday: Excellent Kettlebell class and Boxercise at Womens Fitness. Some of the regulars in my KB class, are stepping up on the weight. Maybe it will soon be time to ask management for bigger bells to play with. Both ladies in KB and Boxercise classes are getting stronger and more confident with themselves and their strength. Makes me feel good.
Unfortunately Liam tore his hamstring, doing the 10x 100m and 5x 50m sprints on the track. He’ll have to take it easy a few days.

Tuesday: Started day of by doing 10x 100m and 5x 50m hill sprints. Might have done 120m, was a bit difficult to judge exactly where 100m start and ends. Liam thought, I was running too far. Found that I was better at sprinting uphill, than on the track. Wasn’t as fast, but felt easier to ‘run all out’.
Evening had my two classes at K2C, I participated as ‘partner’ in both. Think I got my core workout here.

Wednesday: Boxercise and some PT’s at Womens Fitness. PT’s in the spirit of Kettlebells or those who were able, Boxercise again a huge success. More than sold out on the first evening with a small sunshine and tunes of summer. I actually expected several of the girls to stay home because of the nice weather, but to my delight, they came to train. And train we did!
At evening time, Liam and I made the Millionaire shortcake. If you ever want to not like a dessert anymore, just try to make it from scratch, and see whats in it. Millionaire shortcake was an eye opener, and I’m sorry to say, I’ll never be enjoying eating a bought cake again. We are however planning to make it ourselves again, and modifying the recipe to an eatable one and maybe add roasted almonds. If you wonder why, almonds have over 21g of protein pr. 100g nuts. That’s why.

Happy, fit boxercise girls from Womens Fitness wednesday class

Thursday: Time for thaiboxing – just me and Liam.
10 min skipping
3 rounds of shadow
3 rounds of pads (for each of us)
3 rounds of bag work
Core and stretch
-Was toast afterwards –
Note: When picking up barbecue wings and thighs from Super Value, don’t pick the big ones. Smaller are tastier. Found out the hard way.
Think it was this day, we found out that the neighbours cat Penny likes to play ball. Never knew cats could be so social or fun.

Liam and I in Kru Toy t-shirts @ Brucies Gym

Friday: Daytime Thaiboxing at Brucies  – Liam, Brucie and I
5 min skipping
5 min shadowbox
Modified GPP 3 for me:
30 sec burpees
30 sec jumpin jacks
30 sec Squats
30 sec burpees
30 sec jumpin jacks
30 sec push ups
– 4 sets –
3 rounds of pads with Liam in between 3rd and 4th set. Liam did his pad work with Brucie while I did the GPP. He looked strong and sharp and finished with 300 knees and core.

Saturday: Thaiboxing at Brucies
5 min skipping
5 min shadowbox
Ross day 16 I think: Sweet 16
Tabata drill
Heavy bag work
Squats
Heavy bag work
Push ups
– 4 min pr drill, 20 sec work, 10 sec rest –
After the first 30 seconds of push ups, I was up for Pad work:
3 rounds of pads, then started over and finished the push up tabata set. Went another two rounds of pads and finished Ross day off with Sandbag carry. Three trips around the gym.
Liam did his pads and as usual, looked great while doing so. He finished with 300 knees (3x 100), I only did a 100 (1×100).

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