100 day blogging challenge, Blogging, Copenhagen, Sport, strength training, thaiboxing, training

Day 91 – The positive weekend

Liam and I agreed yesterday evening to have a weekend, where we couldn’t say anything negative. About anything or anyone. Only positive things was to leave our lips this weekend.

The idea grew from a thought of how words create our reality and enhance our emotions – and our experience of life. If by choosing only to pronounce positive words, could we have a happier weekend?
I think we did have a good Saturday, but we did encounter a few ‘on edge’ situations during the day. And of course it was in the traffic. Where else does ‘on edge’ situations occur?

On the other end of the scale, we had a great massage in Natha Yoga house after training. Was just pure brilliant!!

I look forward for tomorrow too – I think it’s gonna be a happy sunday

Training today:
Thaiboxing in Butchers Fight Gym w/ Kru Toy. Teamed up with Liam, so the poor guy had to restraint his powers. Kru Toy made a good finisher with knees, and Liam let me clinch a little with him afterwards.
Weightlifting in Butchers Lab – Snatch, Jerks & cleans cross fit style. Was nice to try something different + I got a really excellent tip for my wrists!

 

 

 

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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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Food, functionel strength training, Sport, strength training, training, weight

My new journey – week 2

A few weeks ago, I decided to try a quit drastic change in my diet, as well as I embarked on my new journey as a Strength & Conditioning coach – and trying out my own 4 weeks program.

For those of you who read my blog, and know me through real life: classes, long lost friends in Denmark, new friends and aq. in Ireland: You all probably know, I’m pretty strong and could tear down the walls, but you also know, that I haven’t been fighter fit, since my last fight (which I think is 2 years ago!!!).

Two weeks into my strength program (which I had to modify the past 3 sessions, due to a broken finger) and into my new diet, I’m starting to see peeps of abs. Which of course makes everything  better.

End of the second week and somethings starting to show

End of the second week and somethings starting to show and of course also showing is the broken, buddy strapped finger 

I’m also starting to feel a lot stronger, especially in the Snatch, where I reckon, I’ll be upping about 10kg, once the finger is healed, and I got a strong grip again.

In the mirror, I see my arms and shoulders starting to stand out, and it’s a really delight to not only know, that I’m strong, but also to start seeing it. My new diet is btw. very simple: No Wheat or gluten products.
I’ve had a few gluten-free bread slices in between, chocolate chip cookies ditto, rice cakes, cheeses & gluten-free sausages, but otherwise everything is non-processed foods. I still do dairy – enjoying my yogurt in the morning and having lots of milk in the coffee. So I’m not joining the paleo movement, just trying to clean out a bit and see where this takes my body.

4 weeks is set off for the Strength & Conditioning program and so far, that’s also my time limit for my diet, however, I could easily see it continue. I don’t miss wheat that much, except for perhaps the occasionally danish 😉

 

 

 

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Broken but mending

So I had a close encounter with the Irish health system last friday. After two months of swelling and pain in my finger, a doctors visit that led to no-where, I was ready for the A&E test (Accidents & Emergency).
Now, while my finger had gone from an emergency to an accident, it was still severe – being fat & painful. Never the less, CUH (Cork University Hospital) had me waiting for nearly 6 hours for an X-ray.
Only to be told by a severly overweight doctor (who sounded like Apu from Simpsons): ‘If you come two months ago, you would not have this problem’.

I mean: WTF!!%¤#”” No shit Sherlock! I waited 6 hours for that??

Yes I did, and I’m paying 100 euro for it too – courtesy The A&E staff at CUH & The Irish Health Care system.

This is great, so I thought I should wait around a bit more. Just short of three hours waiting the next day, and I do get to see a physiotherapist at the ‘Broken bone clinic’. She is actually listening to me, and I’m told my finger is indeed broken (clean-cut almost), but it’s mending. However, I shouldn’t punch anything – or lift anything heavy.
(So much for slamming the fat doctor and GnP him 😉 )

Anyway, It’s fair to say she restored a bit of my faith in health professionals – and I’m really trying to comply with her perscriptions. No boxing with the right hand – or heavy lifting.

Also mending this week is my relationship with the PR Company in London. Not sure if they just got better at their job, or if it’s due to my friend from Holland /Glory organisation, but I did receive a very informative and almost friendly mail this morning. Which Im very happy for. I hope this will be a great event – and besides watching some of the worlds best K-1 fighters, I also get to see a long lost friend. And with a hopefully friendly PR company to help/ provide me with schedules etc. It can only be a great weekend!

Training schedule since hospital visit:

Saturday: Muay Thai – 1rd of pads (just kicks) + 18 rds of bag work (kicks, Knees, elbows & left hand)
Sunday: 5K easy run/jog
Monday:
Modified S&C Week 3 programe:

Snatch 4x 4 – 20kg
Goodmornings 4x 4 – 40 kg
Squats 4×4 – 50kg

Rest of the week will probably look like this. No heavy weights – squats & goodmornings and left hand work!

Training schedule before hospital was a lot of classes + 2 weeks of S &C program.

I’m doing a free seminar this saturday (march 9th) in RB Fitness. If you’re an Irish female in Cork, come and join!
Also Saenchai – worlds best p4p fighter is in Cork. He’s a friend of my trainer KruToy and I hope, I’ll have an interview with him this weekend!

the gathering muay thai

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Sport, strength training, Teaching, training, travelling

Strength and Conditioning KBTe style

This past weekend I was in Dublin for the KBTe Strength & Conditioning level I course. The course covered Weightlifting (Olympic), powerlifting and Kettlebells.

Despite I was staying next door at O’Sheas Merchant Hotel, I had a good weekend. The course was good, and even I’ve been doing Olympic weightlifting for some time, I learned some new stuff, as they broke down the lifts. When I had my first day with OL lifting, I got a broomstick in my hand and was told to practice the snatch. After about 30 min, I was promoted to the bar. Hahaha. The KBTe guys had a different approach, which was more beginner friendly to newcomers – but then, I doubt most people will try and tackly Olympic weightlifting before they know their powerlifts.

As for the hotel, I really have to say: DON’T STAY there, unless you’re having a hen or stag party – or just want to party, be drunk and awake all night. Staying there just to have a bed for the night (and stuff to do next morning) as I did, is a big! mistake. There is a live band playing from midnight to 2.30am. In my case the first night was George Michael covers (which weren’t terrible) and Tina Turner covers (which were terrible!!) last night. On top of that, you have drunk Irish men (of both sexes) running around screaming, slamming doors and trying to get into your room, because they’re so drunk, they forgot what room they’re in.
And to make matters worse: No breakfast before 9am sunday morning! Which sucks double, when you have to lift kettlebells for 3 hours before noon!
I can never recommend this place to anyone. I’m sorry!

Back to my course – last day sunday consisted of KB work, to which the guys added a compound. After every new technique, we did the compound all over again – adding reps from the new technique. I think, I saw grown men cry in the end, but I’m not sure – was busy crying myself! (It was a tough cookie! – see picture for details).

 

Last KB Compound of the day

Last KB Compound of the day

 

Anyway, it was a great weekend even the lifts were simple. (For example did they exclude the split jerk!) It was fun to be ‘in a class’ again for once!

My own training so far in 2013 consist of:
Classes
Weight training
Running
Muay Thai (unfortunately not so often as I’ve would like)

For the next 4 weeks I’m following my S & C program, which is also the last part of the assesment!
Day 1, week 1 look like this:
* Snatch 5x 5
* Squat 4x 6
* Military 3x 8
* Pull Ups 3x 8
Everything is 80% , except for pull ups. Going to do some small adjustments in weight, but kept resting times according to program (almost), so everything felt good.

 

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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, strength training, training

Another training update

Weekend: NOTHING! But it was quite beautiful

View from the cottage on a saturday evening

Monday: RB Fitness
15 min skipping
Goodmornings:
2x 20kg warm up
2x 5x 25kg
2x 5x 27.5kg
2x 5x 30kg
2x 5x 32.5kg
– Still pretty easy

BoR (DB Style)
5x 5x 17.5kg (each side)

FCT
20x 20kg warm up
4x 20 x 25kg

Evening:
2x 5x 20kg snatch (horrible night, think I f*cked my wrist again!! )
2x 30 sec back bridge

 

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Film me snatching?

Was probably a better way to ask, than to say: ‘Can you film my snatch’. Indeed my Irish/ german friend started laughing and said something along the lines ‘That sounded funny, what you just asked me’. Me being Danish and tired, didn’t really get the joke until after she repeated it. Haha. Felt a little embarrassed afterwards.

It was a perfectly legit question thou – we were in the gym, I needed to see how my technique was looking, and what better way than to get it on film. I’ve kind of decided as long as I’m injured, I’m gonna work on technique as much as possible (injuries sits in elbow and wrist so still a little careful around the clean and snatch).

Anyway, thought I look ok, but judge for yourself:

Training this week:

Monday: Olympic weightlifting: Lots of broomstick action
2x 5 snatch @bar
2x 5 OH Squat @bar
2x 5 C&J @ bar
1x 5 C&J @30kg
Lots of clean pulls

Tuesday:
8 or 9K 70% run – last 5K was way up thou, as the last part of my run was uphil. Incline was more than 200m., so heartrate spiked through the 70% roof. Was a good run aside from that. Only had to stop once to ask if I was going in the right direction – and Cork just as Copenhagen, is actually pretty good to run in at evening time.
Followed by a Boxercise class in Mayfield

Wednesday:
Shitty gym day!
Managed to get a small session of:
1×5 Clean pulls @30kg
3x C&J @30kg
And some bar action for snatch, OH Squat and C&J

 

 

 

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Heart rate monitor training part II

Today I ran yet another 70% run, or I tried to. I felt most of the time, I could just have walked at a brisk pace. It was really not that enjoyable, I had to slow down every time I felt comfortable. And I’m really talking of slowing down. Almost to a ridicules pace where power walkers would have over-taken me. All because my heart rate was 10-15 bpm up from the 70% pace. So today was a bit of a struggle – even without traffic lights, hills and road crossings – things that normally spike my heart rate when running here.

But it was still a good 35min trip around the track, had sunshine half the time and could feel the warm sun beams on my back. Lovely and enjoyable to run outside and being kissed by the wind and the sun.

Training journal from past week:

Monday: Olympic weightlift training. Lot’s of broomstick action and a bit of C&J with the bar.
Tuesday: Boxercise class at Mayfield. Really cool class and we get to kick, since they have decent equipment! Lovely!
Wednesday: Olympic weightlifting. Less broomstick action than monday, and I could snatch with the bar!
App.: 5x 5 C&J @20kg bar, 3x 5 snatch @20kg bar.
Thursday: 5K at 70%, 2x Boxercise classes: CIT and Mayfield

Another week in Ireland almost done… wonder what the next brings!

Liams toy – I get to play with it sometimes 😉

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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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