Sport, training

Hill sprints – easier on a Wednesday

Finally got the dreaded sprints down today, on my way to Mayfield (apparently only 7.5K from my house). The big hill was 186m, but had smaller, steeper tableaux where I could sprint. Almost reached my max pulse today. Not a bad day for running!

Wednesday – 7.5K + a little core with Hilary in the end of her session. (She did great work and is much stronger than so! She has already got the technique down for squats and goodmornings! So proud!!)

Tuesday – 6.5K + 2 classes (FighterGirls Club + Mayfield)

Monday – About 1 mile sprints in Heathrow airport, complete with handlugage, danish butter cookies and huge Canada Goose. Huge Thank you to the about 30 other passengers who let me skip in line in Heathrow. Without you, I would have missed my flight. SAS was delayed from Copenhagen, which almost cost me the connecting flight to Cork, Ireland. The gate was closed when I arrived, but I got the flight! If you ever let someone pass you in the que, let me say on behalf of all of us: THANK YOU!!

Sunday – (Nothing) Copenhagen bound and seeing mum, dad and my dog! (te-birkes, falafel, mums duck and Christmas desert!)

Saturday – (Nothing)  Copenhagen bound. Went bananas in ‘All you can eat’ sushi, thai & chinese with two great friends (whom I miss daily over here)

Friday – Just landed in Copenhagen and went straight to my ‘old’ work place Fitness.dk Royal. 40 min. boxing with my old boss from Ekstra Bladet + 1 hour on the treadmill

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Sport, Teaching, training

Weekly Photo Challenge: Thankful

This one is easy! I just ‘shot’ my girls last night and I’m both proud and thankful.
Physical training – especially for women – can be much more than just getting in shape: Growing confidence, better self-esteem, empowerment. So not only getting in physical shape – also mentally training helps you.

I’m thankful for all these ladies coming to my classes week after week, spending time and energy with me and each other – and I’m sure every one of them are thankful for the classes, their partners and their newfound sense of ability!

Thank you girls!

The FighterGirls in my RB class (a few of the regular missing, but you know, who you are 🙂

From TFGC afiliation class at Mayfield 🙂

 

 

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Sport, Teaching, training

Why do we train?

I just wrote and posted this in The FighterGirls Club today:

So FighterGirls – time to talk a bit about getting fit, strong and loose that weight. Over the time I’ve trained with you guys, some of you have asked questions about diet, training and weight loss.
We gonna address your questions here – please join the talk, comment, like, ask questions etc. We are all here to learn how to be better, stronger and fitter in our happy jeans ♥

First question: Why should I train?

Answer: Training is great for so many reasons!
1) Regular training makes you fitter and stronger and help you lose weight/ tone up = Looking and feeling good!
2) Training reminds you how amazing your body is (in case you forgot). When we were kids, we used to play around: run, jump, skip, climb and as adults, most of us have forgotten how much our bodies are actually capable of. Training teaches us how to move again3) Training lifts your spirit. Endorphins are released during training and make you feel good. You might have to drag yourself to gym after a busy day, but when you leave the gym, chances are 99.9% your mood is much better. (That’s true for the FighterGirls anyway ♥ )

4) Raises confidence: As you grow with your training, you’re gaining the kind of confidence that NO purchase, haircut, new bag or designer clothes can ever buy you – You gain the confidence of knowing what you’re actually capable of! That you can actually kick/ box that hard, lift those weights, make the sprints.
-And it’s the kind of confidence you can apply to other areas of your life: You’re can do it, if you put work into it!

5) …. And bloggers if you got an opinion please bring it: Why should we…
Edited:
When I started writting the above, I was actually going to adress weightloss first. But when I started thinking about it, traning is so much more than weightloss, and I thought a piece about why training is good to do, would be more in the spirit of The FighterGirls Club. Weightloss/ toning etc. are some of the results of what we are doing in the FigtherGirls Club, but it’s not the main objective.
I should also update this weeks training so far!
Tuesday:
6K 70% run
2 x Boxercise classes: FighterGirls Club & Mayfield. Both classes was amazing this Tuesday!! The crew in the FighterGirls Club getting really good and pushing on! And better still, they make me step it up too. A new girl came in – turned out she wasn’t new to the ‘boxercise’ experience at all 😀 Just really happy to see it coming together.
Second class in Mayfield was just as good! Class was packed and despite time running way to fast in this class, I think it be fair to say, all the ladies got their work cut out for them! Couldn’t help feeling a little blessed after these two classes!
Wednesday:
Morning PT session: Had a girl in the gym for an hour, to what was her first weight training with free weights (I think). She did really well, pushed through and we worked a lot on technique obviously – but she still managed to pull some decent weight for her size. I did an odd set here and there to give her a little break between some of the sets and let her muscles recover. (We didn’t work to failure, as it was a first time in gym – and I’m a strong believer in proper technique, rather than just lifting something heavy).
I’m looking forward to hear from her today 🙂
Evening set of core: Swissball joys for about 45 min. I’m working with some of my ‘old’ routine from my toning classes in Fitness.dk ABC, and I have to say, they still rock. Especially the one leg roll out, burns the crap out of the calve and bum.
Liam front squatted 110kg wednesday night! Guy is a beast! Can’t wait to my wrist and elbow are fine again – what a boxing/ weightlifting feast I’ll have 🙂
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muay thai, Sport, training

Is sprints harder on mondays?

Just home after 6x 400m sprints. And it was just not fun today. Well – it’s never really, really fun, but today seemed like a disaster. 10 bpm down from my max, only a few weeks ago, on the same track. Weird!
It felt just as hard, but heart rate monitor speaks the truth: It wasn’t.

I’m not sure if it’s due to monday – coming after a weekend with NO cardio (only strength training and muay thai). Or the fact, that I only ran 1.2K for warm up? In any case, I’ll have to do sprint test again next week and check my numbers. I did hill sprints two weekends ago, and I didn’t managed to get my heart rate up to max either. So next week – track and I, once again!

Flower photo from this summer… went by too fast (actually never really arrived here in Ireland)

Thursday:
6K 70% run
3x Boxercise classes (CIT, FighterGirls Club, Mayfield)

Friday:
6K 70% run

Saturday:
90 min Muay thai, bag work primarily, 95% kick and knees due to wrist. Right kick felt great, strong – good technique and landed 9 out 10 as I wanted it to. Left maybe 50/ 50 – definitely need to work more on this. Knees felt good. I miss boxing thou.. but was so liberating to kick again!
Strength training core x3:
20 Saxon ww/ 10kg
20 Evil wheels
2×20 sides (l&r)
2x 20 Back ext (upper and lower)

Sunday: Looking out on the rain

Monday:
6x 400m sprints
5.5 K total

Core session tonight

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Sport, training

Goodmornings in the afternoon

It’s never too late for goodmornings!

Cold days here in Ireland. thou today was grey and not that cold. Walked to the city for training (with The Storm playing), and didn’t need my half gloves. Woke up this morning, with yet another strange dream. This time it was a zombie dream (my first). Not as fun to be chased by brain eating zombies, as one might think. On the other hand, it was good to wake up this morning 🙂
Made me think about – how we in many instances of life turn into zombies: Following without ever stop and question. Continuing without asking ourselves is this what we want life to be about. Anyways.. woke up a human… (hopefully)..

Zombie from Resident evil remake

Monday: Core session x 5
warm up: OH Squat walks (2x 20m)
20 Swissball + 10kg
5 Dragon Flags (for try)
2x 20 Side Swissball + 10kg
20 Russian + 10kg
2x 5 x10kg monkey wheels

Tuesday: 7.something K 70% run in the city
2x Boxercise classes: The FighterGirls Club & Mayfield

Wednesday: Core session
Warm up: 4K walk
Goodmornings:
1x 10x 20kg – warm up set
2x 5x 25 kg
2x 5x 30kg
1x 5x 35kg

Front Squat
2x 5x 20kg
3x 5x 25 kg

Core set x 3
20 Swissball + 10kg
20 Swissball
2x 20 Swissball sides
2x 20 Swiss back ext
20 Evil Wheel

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Sport, strength training, Teaching, training

Does sport makes us better women?

Working with – in – and ‘on’ (my) sport, is very rewarding for me on many levels (otherwise I wouldn’t waste my time on it) and I’m sure it have somehow made me a better person (woman).
I watched the ‘Born for the fight’ videos on You Tube and in the third episode a gym owner explains how Muay Thai made him a better man. It made him want to take in the young poor boys of his village, teach them, train them, put them through school, feed them and give them values and discipline.

It resonated with me, that the sport which have given him so much, made him want to pass it on. As I’ve stated in many posts before, that’s why I like teaching: I want to pass on my joy – I want to ‘give back’.

Sledgehammer training (on a rare summer day)

On a more societal level, I think sport have made me a better woman:
* Having trained for all these years, I’m confident walking home alone at night-time whether in New York or Clonakilty
* I cherish working in a team, even my sport are individual: No one gets strong all alone!
* I’ve also realized, I’m stronger than I think
* I enjoy feeling my body is healthy, strong and capable (of what I might throw at it)
* Even I sometimes feel like crying while at it, I do like the feeling of pushing myself (or being pushed) to perform better and do things, I wasn’t sure I could do

I think being active in sport, does makes us better women (and men), because it teaches us to have confidence in ourselves. To take on challenges. To learn to trust others (our trainers and team mates). And it also allows us (as women) to be aggressive, strong and dominating in a world full of contradictions to what ‘a real woman’ is.

If you’re a female reader of mine – I’d love to hear what sport/ fitness/ fight sport means for you!  (And if you’re a man, I’d like to know likewise. What does sport/ fitness means to you?)

Training update for past week:
Tuesday: Track run (20 min), 2x Boxercise classes ( The FighterGirls Club and Mayfield)
Wednesday: 13K run in the city (including 3 stair case hill sprints. St. Patrick Hill)
Thursday: 3x Boxercise classes (CIT, The FighterGirls Club and Mayfield)
Friday: Core session with Ania in RB Fitness (made me realize, I haven’t been doing strict core in over 1 year)
Saturday: Hill sprints in Clon x5 (5K total) + Core session:
10min skipping warm up
*Evil wheel
* Weighted sit ups
* Sideways sit ups (x2)
4 drills, 4 sets and 10, 15, 20 & 25 for reps
Sunday: Relaxing. Went to see Skyfall with Liam. Great entertainment, thous reminded a small bit of Batman

This past week I’ve come across two strong women in sport:

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muay thai, Sport, Teaching, training

Laying the foundation for happines

These days, I’ve yet again ‘broke the rules of conformity’ and decided to try it out on my own. First time I did this, was when I quit my very well paid PR job in Copenhagen, to pursue a career as freelance journalist and photographer. (Still working with this: I just turned in a short article on Tivoli, Copenhagen to The Irish Time).
This time around in Ireland – I didn’t quit (was asked to not come back, because of my ethics as a fitness professional), but I once again jumped out and trying to create something on my own  – this time for and with others.

The FighterGirls Club is my new baby. It’s all the best from my years with Martial Arts: Muay Thai, kickboxing, boxing and Taekwondo. It’s all about having a great time – celebrating life. Getting stronger, fitter, better and faster – and getting the girls in my classes to do more, than they thought they could.

Today is one of those days, where it just felt ‘Right’. Like things are starting to come together. The girls (of all ages and sizes) who came in tonight (and day in CIT) just did amazing – and had fun at the same time. The glow on someone’s face who just had a brilliant time is worth gold. Eyes shinning, mouth a big smile, red cheeks and hair wet with sweat.
This is how I love seeing ‘my girls’ – and it makes all the extra trouble of starting ‘my own thing’ worth it.

I’ve come across several sites and stories lately, about how we are afraid to ‘be who we are’. How many people live like zombies to support themselves and their families. It reminds me how I could easily have stayed in my well paid job in Copenhagen and been unhappy, or told the bosses in Womens Fitness what they wanted to hear, instead of my genuine opinion. These realizations made me feel really blessed, that I can do what I love – even I’m living on a stone, and don’t have money for shoes or hairdresser.

Maybe this is my path – sharing what makes me happy (be it muay thai, stories, photos, research). Maybe I’m laying foundation to happiness. I think I’m on some path anyway.. we’ll see in the future, if this is mine!

After my first muay thai fight (with Liam in my corner) – a very happy moment

 

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