Sport, strength training, training

Training journal

While I’m putting together ‘Fight Sport – The love of my life’ blog in my mind, I thought I update you a bit on the training side of life – with a broken finger.

For the moment I’m teaching a few handful of classes each week, so I get my basics of body weight excercise down. Extras are in these weeks complementaries, as I can’t box or lift heavy if I want my finger to heal up. And after a couple of months of swollen, somewhat painful finger, I’ve decided to let it get the needed rest and hopefully, it will heal up nicely.
(I can’t wait to go boxing again thou!!!)
Training from the last week or so – in backwards order:

Tuesday:
3x 3 Squats @ 52.5kg
3x 6 Military @ 20kg
3x 6 Hamstring Curls @35kg
20:20:20 Class
2x FighterGirls Club
Monday:
3x 3 Snatch @ 20kg
3x 3 Goodmornings @45kg
3x 3 Squats @50kg
Boxercise class

Sunday:
5K run with Liam – Freaking cold weather, felt like my face was gonna come off the first 10 minutes

Saturday:
Nuthin’ – watching the great Saenchai putting on a clinic in the Neptune Stadium

Friday:
Muay Thai @Brucies Gym. Just worked the bag + Liam holding pads for me (just kicks, elbows and left hand work)

Thursday:
Circuit Class, Kettlebell class & FighterGirls

Wednesday:
3x 3 Squats @50kg
3x 3 Goodmornings @40kg
3x 3 Hamstrings @ 30kg
Classes: Burn & Tone, The FighterGirls Club & Abs Blast

Notes:
Not much running!
Meek squats – Trying to do the smart thing and start-up slowly again. Ending my 4 week program next week, so will be putting together a new one to start later in March. Upping the weights – and hopefully the finger is healed!
Really miss training Muay Thai!! Hoping to join one of the gyms here in Ireland soon!

Ps. Despite of terrible, terrible cold weather (and mostly rain!), I’m really happy these days in Ireland. Liam and I are doing very well and I really like my new job at Mi.Fitness. In fact, I’m sitting here looking forward to go to work later today!!

PPs. Photo-related: I never fell in with my diet. Just had a day when I got the wheat craving. So far, I’ve been very good at avoiding wheat and gluten. (However not sure about the muesli, I had this morning in CIT! We were out of yogurt at home, so had breakfast in college after the class). Can’t see any progress this week from last, which could be due to two things:
1) I eat a sh** load of food
2) Body is at that point, where changes takes longer to appear

Anyway will update on this next week!

one size

 

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Blogging, Food, social self, Sport, strength training, training

Set backs

We all have them from time to time. Smaller or larger – short or longer. The set backs that reminds us, we are merely humans. Strong but fragile, iron-willed but weak. Progress is two-step forward and one step back.

Yesterday I posted a photo of a beginning mid-section, which wanted to come out to the world and today, I’ve been suffering the most brutal ‘I want a scone/ muffin/ cake/ cookie’ mood. Weather has been shi* over here in Ireland today (worse than usual), so have been miserable, cold and wet and on top of this, I realized I forgot my camera in Clonakilty, so have to go and get it tomorrow (after seeing Saenchai and Mr. Thakoon) = making Liam drive for 2 hours. A task he is not getting to happy about!!
Also I might have to cancel my seminar on saturday due to lack of interest.

So today has been shi*e! And I really wanted to cuddle up with a cup of warm tea or nice latte, a ‘something sweet, wheaty, chocolaty I-feel-sorry-for-me’ kind of treat. But so far I’ve made it without. A lunch time kettlebell class in CIT saved me from drowning my worries in scones (CIT’s is by far the best I’ve had in Ireland. Only they don’t come with cream 😉 ), so here I am… thinking about how set backs comes and goes.

I know a few of ‘my’ FighterGirls have set backs too. Or they’re not coming to training these days – so unless they’ve found another gym/ class, they’re feeling a bit of a set back in their training. As for me – I’ve had enough set backs in my training (injuries, no gym/ trainer, more injuries) to know, that I’m getting back up and back into the swing of things after a day or a week top. But for the girls – I don’t know. I know, that the longer you stay away, the harder it can become to return.
Your body is getting lazy and you’re becoming better making excuses. Soon staying home and do nothing becomes everyday life and we as humans, often grow content with this. Telling ourselves ‘It doesn’t matter anyway. I never get fit’, ‘I can always start next monday’ or ‘I never get good anyway, so what’s the point’.
We tell ourselves these things and believe them for a while, until one day, we realize our pants shrunk too much and we either have to buy new ones or get our as* off the couch.

I have my new game ON’ these days. Flying the clean diet banner high and feeling strong! But today… gosh, what I wouldn’t do for a scone, with cream & jam!

 

Scones with cream & jam. Just looking at it... sigh! ;)

Scones with cream & jam. Just looking at it… sigh! 😉

 

For anyone curious – My Strength & conditioning program week 3, day 1:

 

Snatch 4×4
Squat 4×4
Goodmornings 4×4
Push Ups 3x 10 (replacing pull ups with push ups due to broken finger)

 

 

 

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functionel strength training, girls fight club, Sport, strength training, Teaching, training

Happy Valentines day

I’m still alive and kicking here in Ireland, despite the weather and the public transport system continuously trying to get me down. But I’ve been crazy busy the past few weeks. Since I started working with MiFitness and CIT, I’m often doing classes both morning and evening, and its left me really ‘to tired to blog’ – between everything else that’s going on.

Like this week a friend of mine from Denmark (Ninna) have visited, and it’s been good, but sure a little stressful. For her as well. I love working with MiFitness, they are really great guys (Brenda and Conor), but some days it’s tough, to not work 8 hours straight – but here and there, drizzled all out over the course of a day.

feel the burn lego

For my training,  a lot of it goes on in the many classes I’ve started to teach: Burn and Tone, 20:20:20, Abs Blast, Circuit and Kettlebells. For The FighterGirls and the new morning boxercise class, I don’t do much: just demonstrating and sorting kick and punches out. (No kicks in Boxercise). MiFitness embraced The FighterGirl concept, which is so cool (I really love them for this!)! The members seem to love it and I really enjoy teaching my kicks and tricks to more corkian ladies.

However due to Irish public transport or lack of the same, I am actually picking up weights again. To be on work on time, I have to get there an hour earlier: So I might as well use the gym.

Wrist, elbow and now finger all are ‘work-able’, which unfortunately doesn’t mean good. So I’m slowly picking up strength again, and trying new stuff, since the gym carries cables, leg press and hamstring curl. Btw. I love the hamstring curl!

I don’t have enough numbers, but will work on getting my blogging on again, and start posting some numbers!

Anyways, Happy Valentines day, pancake day and ash wednesday-day. For me it’s all the same: It’s GYM Day every day!! 😉

valentines day

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Sport, training

Olympic Weightlifting – Do we love it?

The past two weeks, I’ve been fortunate enough to do some Olympic weightlifting with the guys from the OLY weightlifting club. It’s been a hard return thou.
After a summer of nearly NO weights, except for Kettlebells + the last few weeks of ol’ boxing injuries popping up (left wrist and right elbow – Go* do I feel old!) – returning to throw around weights are tough.

So tough, that I’d spend the last two weeks throwing the broomstick above my head!  Got my snatch and Clean & Jerk reviewed and fortunate, the technique is still there, but the power is gone. Well – the weight hurt my wrist and elbow.

But one can help it! I’ve been doing clean & jerk with the bar (normal bar) the past two sessions, so far the wrist only made a little trouble in the end, but I’m not sure what’s gonna happen, when I put on weights.
For the snatch I can feel my elbow, as soon as it goes above shoulder height.

It sucks!

But! Despite all the grieve – YES, we do love Olympic Weightlifting because it’s so technical, explossive and a mastermind creation of body and mind working together – and it has great transfer so almost any other sport you can think of.
I want to get back to where I was – and hopefully go beyond that!

Training week:
Monday: Olympic Weightlift training – Broomstick and bar. 5x 10 Clean pulls (bar), 5x 5 Clean & Jerk (bar), 3x 10 ATG Squat (bar), 5 OH Squat (bar), 2x 4 pull ups. Countless broomstick snatches.
Tuesday: Wanted to go Thaiboxing, but got my head full of make up instead (Tom Ford make up artist in Brown Thomas did a very nice job. Almost looked irish!).
Wednesday
: 5.3 K 70% run, followed by Olympic Weightlift training. Same as monday, thou 5 OH Squat (bar) turned into 10. Can sort of feel this!
Thursday: 2 Boxercise classes. CIT & Mayfield Sportscomplex. Great stuff!!
Friday: Let’s seeu

 

I completely forgot: NO changes in body fat percentage or body weight using Kinetica CLA for a month. From trustworthy sources I’ve later heard, that CLA only been known to prove results in animals and very obese people. No use in spending your money on this. I rather recommend a gym membership, a good pair of runners, sports club membership, a pair of boxing gloves and a bag, a skipping rope, a healthier lifestyle, better eating habbits, a personal trainer or wild swimming in the ocean. Supplements can be good, but make sure you know what you want to achieve – and if you got the right product to do so.
Do research yourself – don’t just trust your gym blindly. They might have alternate motives. (We’ll get back to that)!

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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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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

Do do run run

Almost a week into my little private CLA test, I feel fine. No major changes, mood swings, extra ordinary amounts of energy or bad sleep. I have noticed a small change thou – my stomach seems flatter, but that could also stem from a natural monthly occurence. (Female readers will know what I mean).

Training wise we changed things up a bit: All week we’ve run.

And since my monday classes: Hardly any kettlebell for me at my PT session (really need to nurse my elbow and wrist) and unfortunately no muay thai. (First week without thaiboxing in a long, long while!!)

But!!
Monday: run 7K
Tuesday – Apparently had a rest day here!
Wednesday: 7.64K (what we thought was 8K, was in fact 7.64K, with two elevations nearing 100m)
Thursday: 7.64K (and Kettlebell)
Friday: 7.64K
Saturday: Distance?? I ran for 1.06hour at puls 148-156 around the landscape in Kerry. Totally blown away by the beauty, happily trying out different running forms, experimenting with breathing and barefoot running (on and off the beach), I’d say coming with Liam to Kerry, wasn’t all bad.

There is a little background story to all the running! Like so many others Liam and I got caught up in the ‘Game of Thrones’ series, and when it ended, we went to the bookshop – as so many others. While we didn’t want to buy two of each books, I bought the book series and Liam bought (and read) running books.

And all of a sudden my ‘Once was warrior’ turned Olympic Weightlifter, now turned ‘running wild’ boyfriend. So for his birthday, I got him a Garmin 410 watch. It arrived Wednesday, so naturally we had to go running! Watch is so cool: features accurate distance, altitudes, heartbeat, calories and could probably also serve up the recipe for a decaf latte.

Meanwhile Liam of course never opened a Game of Thrones book – but I started reading his running books – after I finished all of George RR. Martin’s ‘Songs of Ice & Fire‘ (and still not closer to an ending!). Got well of the start with Chris McDougal’s ‘Born to run‘ and Scott Jureks ‘Eat & Run‘. Both books telling it like it is, and yet – somehow I feel more kindred with Jurek. His story is also more personal, where McDougal’s is more entertaining ala ‘fast-paced-entertain-you-journalism-lingo’. I can recommend both anyway!

Now as for my CLA adventure – I won’t have the numbers until monday – and I of course didn’t bring my Tanita slip or measurements with me to Kerry, but I do remember my body fat percentage read 22% and weight was around 56kg. I don’t expect to have lost any of either – but that’s the saturday statement.

My meals today:

250gr of Digestive
1 banana
5 Strawberries
3 carrots
2 packets of noodles (cup noodles)
1 snack pack crisp
1 Mark & Spencer cookie (double choc)
3 mini packs of Winegum (Haribo)
100gr of licorice
0.5l 7Up
1 cup of bad tasting latte (from a beach cafe close to Skellig Hostel – where I’ve been stuck for the day – hence the horrible diet).

On any other day, my meals do look better!! I’m just cut of from any decent store and just hanging around in the hostel. Reading and enjoying the quiet – and the luxury of a working online connection. Next week I promise: Pics of normal daily diet and readings!

Beach picture from Skellig/ Kerry. Unfortunately the sun had just gone.. but amazingly beautiful here!

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