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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Sport, training

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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ross training, Sport, training

Delayed Happy 2013

Another blog-out! A period of not getting to sit down, write down my usual activities. I’ve missed blogging and making this kind of connection with the world, so I’m happy to find myself here again. Taking my time, choosing my words.

I hope we all get a fantastic 2013! I know, mine will be fab, since I’ve made a few plans and set a few goals for this new year. More of this later!

Mine started well with two FighterGirl sessions, before I went to Austria for a week. However my second class with the FighterGirls revealed how bad my form is these days. I’ve planned a Ross session for warm up – and originally scheduled it for 9 minutes. No breaks.
Girls fell apart after 1½ set, so we ended up on 6 minutes – and I have to admit, I was seeing sun, moon and stars as well.

Now the original Ross goes with 30 seconds break in between sets. 1 set = 3 min., but it’s my experience from Fitness.dk & pure fighter/ muay thai classes, that it’s often a tad to long. So a 9 minute set with no breaks is king of Ross, I’ve found.

So off I went to Austria, nearly defeated by a 6 minutes Ross. I couldn’t believe it and wouldn’t accept it. I therefor made it a goal to do a Ross every day – adding a set more. Before we left Austria I was up on 24 minutes total. Any idea how many burpees this is? Most my rounds was 10-11, a few 9 or 12. Which is a bit off my average burpees pr. 30 sec was 12-13 back in Copenhagen.

2013 will bring more challenges than burpees. I’m starting a new job tomorrow in another Womens only gym, and one of my new challenges will be to tame the real ryderz bike. (the next step up from your usual spinning bike). I look really forward to this and to start working with Brenda and Connor who runs the gym. I think we’re on the same page – and not just in it for the money: But actually want to make a positive difference!

Austria was great with Liam and his lovely family! The third day snow fell heavily, so we got a lot of snow walks, tobogganing and snow fights. Unfortunately skiing is expensive and not that nearby, so we couldn’t go. Not even sure I’d remember how to – but would love to try again…if nothing else, then just to be terrified going down and crash into a pile of snow.

Here’s to 2013! Image

If you feel up for it – This Ross is:
30 sec Burpees
30 sec Jumping Jacks
30 sec Lunges/ squats (alternating every other time)
30 sec Burpees
30 sec Jumping Jacks
30 sec Push ups
– 30 sec break or none –

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muay thai, Sport, Teaching, training

Fighting talk – proud to fight like a girl

This past week one of the two big free weekly newspapers in Cork, wrote a little article about ‘The FighterGirls Club’ (Article can be found here: Fighting Talk ). Despite the journalist didn’t use the photo of the girls and didn’t mention some of what we talked about (No contact fighter drills f.ex.), I’m really happy about the article. Not because it might help attract new women to the club, but mostly because she put in a few things, that I really believe in:

1) Fighting like a girl is nothing to be shamed of: Girls are tough and strong!

2) Being fit/ training has nothing to do with being a size zero

3) Martial Arts is awesome! (and a great way to get fit, stay fit and develop yourself physically, mentally and spiritually

I hope the words of the article reach girls, teens and women of all ages and sizes, and I hope that despite the medias constant focus on commercialized beauty and skinny models – that the words of the article will hit home: Training is about feeling good in your skin (in and out of your clothes), training is getting to know your body again and find that you are capable!

And of course – get more females into the world which have given me so much: Fight Sport! (Now I could say Muay Thai! But the truth is I love all the fight sports I’ve been involved in – from Taekwondo to MMA. Muay Thai just happens to have the biggest piece of my fightergirl heart)

Me posing with a knee for the photo

Me posing with a knee for the photo

Training update since last blog:

Thursday: 6.5K 70% run + 3 classes (CIT, The FighterGirls Club & Mayfield). Also got a little weight session in:
10x 20kg Squat
2x 5x 30kg Squat
2x 5x 40kg squat

2x 5x 20kg Goodmornings
2x 5x 30kg Goodmornings
5x 40kg Goodmornings

2x 5 Pull ups (strict – NO kipping)
-Note: I’m taking it slowly on the squats as it’s been probably more than 6-8 months since I’ve done any serious weights. I’m not looking to get back into Powerlifting, just preparing for thaiboxing. Wrist and elbow slowly getting better – hopefully in a week or two it’s all good!

Friday: 5.7K 70% run
Saturday: Rest day
Sunday: 5.7K 70% run
 
 

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Sport, training

Bank Holiday update

Not much… thoughts pre-occupied with the launch of The FighterGirls Club tomorrow, so mind and body not that much in sync. I guess when it comes to the body, nothing causes more trouble than stress. It affects diet, training, sleep – if I was trying to drop weight for a fight or for a bikini body, I would go nuts at this point. Luckyli I’m not.

Anyway re-cap from the Bank Holiday weekend:

Friday: Nothing

Saturday:
15  min skipping, 3000m C2, level 10

Sunday:
Clean pulls x 5 @20kg
Circuit x 5
100 Skipping
10 ATG Squats BW
10 Burpees
10 Push ups

Followed by:
5 OH Squats w/ 20kg plate
2x 20 Back extension
2x 20 Hamstring raises
2x 20 x 15kg Lunges

Weak finisher of pull / chin ups
4-3-4

Monday:
8K in the hills. No 70% run possible. The hills screw everything up and in the end, I got worried, that Liam forgot to look after my clothes drying on the AGA, so hurried the last 2.5K.

Tomorrow is my first FighterGirls Club event.
So nervous, anxious and excited!

 

The FighterGirls Club poster

 

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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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Sport, Teaching

Morning box class 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.

 

Had a blast of a morning class at Womens Fitness. 11 lovely ladies joined me for a morning session with gloves and pads and had fun while doing so. Lot’s of deep squats (you’ll make your jeans happy!), punches and push ups this morning.

Unfortunately, it will probably be our last morning together in a while, since I’ll be down in Clonakilty all summer. Unless by some miracle I learn to drive and by even bigger miracle, have a car to drive. (Probably won’t be happening, so I’ll see you again in a few months!)

Anyway, I’ve really enjoyed our mornings together, and I hope you did the same. Remember to book in for the monday evening box class, if you miss me – or!! Get in touch via my blog here or facebook.

Every friday, you will find a new challenge here on my blog. Something for you to do on the weekends or days, where you can’t make it to the gym, or only have 10 minutes for a ‘little something’.

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Oh, and ladies – friend me on facebook and join my Fightergirl group!
See you all soon!

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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, training

800 meters of delight and agony

Firstly – my monday and Tuesday this week has been a bit ‘lazy’ and personal stuff has taken a bit of the energy as well. However – as always the lovely ladies (in no particular order) at Womens Fitness, K2C & CIT (and guys) have been making sure, my days haven’t been a total stand still.

Today I just survived:

4x 800m sprints
4x 50 sprints

All sprints on track – all with Liam in what seems like miles a head. My running confidence is blown to pieces! He haven’t done any serious running in the last couple of months and still pulls out 30 sec a head of me.
But at least, I survived and didn’t feel like dying as much!
This morning before the sprints:
10 Burpees
20 Push ups
40 Squats (BW – ATG)
15 Squats (12kg KB) to OH press
20 Tricep ext (12kg KB)
2x 5 Farmer style push ups (12kg)
2x 6 Long Cycle (12kg)

Total resume of Monday: 
KB drills 12kg
120 Swings (incl. Top & pull backs)
60 Squats + OH press
60 Sidebends
60 Tricep ext
80 Russians
80 ½ TGU
20 Halo
20 mid halo
20 ½ figure 8
3x 10 BoR
20 Press from floor
2×4 Amazon Get Ups
2×6 Long cycle – feeling really strong with 24kg pressed above head!!

Other stuff:
60 Saxon (5kg mb)
100 Abs
20 back raises
40 Push ups

 

Tuesday:
60 Push Ups
240 Squats (ATG)
50 sit ups
+ partner up in the last boxercise class at K2C
+ 3x 10 min warm up routine
Falling a bit in love with the Long Cycle! It’s a great way to get the cardio and strength up – and to feel immensely powerful: Fit and strong!

All my classes are getting my mission statement these weeks: Beautiful strong summer butts in Cork. So everyone get to learn the perfect squat and get their a** to the grass!

 

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Sport, training

First half marathon

This sunday I ran my first half marathon. It came about when I texted my boss on saturday to ask about payment for my classes at Womens Fitness  (turns out, I’m getting little less, than I thought 😦 but that’s another story). Anyway my boss last text was that he might be doing the bay run half marathon the next day, so he wasn’t sure how ‘good’ his weekend would be.

I told Liam about the text, making a joke about not having a good weekend after doing 21.3k. Liam started saying, that I should enter the race and even told our neighbour that I would do it. So I kind of had to do it and since I had planned to do a run in the hills of Clonakilty, I thought, I might try the Bay Run.

The goal was first of all to enter and finish. Just like a fight: Enter the ring and stay in there, no matter to the end of the fight. Here just – keep moving until crossing the finish line. Second goal was to keep time around 2 hours.

I’d finished in 1.42.35 – official time has it 1 minute later. (Not sure why).

In the gym, I did 21.3K in 1.42 something, but its different from running outside with the wind and the hills. The course can be viewed here: Bayrun half marathon course
It was a hard course with quite a few hills and I think, I ran a total of about 3K with my eyes closed. Was just so exhausted, that it felt easier to keep them closed.

Next step will be to find out how to reduce my time on the long distances. From research online, I’d take it, one way will be to increase the weekly mileage and I’m also thinking of implementing a sprint day a week.

Rest of weekend was:
Saturday – Nothing
Sunday – Half Marathon
Monday – 100 squats
Tuesday – Just finished my morning boxercise class, will do a small recovery run and  have two classes at K2C tonight.

Start field for the Bayrun half marathon 2012. I’m in the left corner, in 16th row.. or something 😉

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