Sport, training

Speed day and the birth of The FighterGirls Club

I don’t know why I do these things to myself sometimes…but I do it again and again!

Yes, today was another speed day and again I almost made myself cry. Of course in the end, when it’s all over, …no, everything was not good. Satisfied by hanging in there and grinding it out, yes! But felt wrecked afterwards – like in being run over on the as* by a truck, or something.

Anyway – as bad as my training was yesterday – I felt just as bad today. (Must that time of the month coming close – female readers know what I’m referring to. Well I guess men with women in their lives, know as well). But today I got the job done – on the track at least.

Totals:
6x 400m sprints
800m warm up
200m jog/ walk/ gasping for air and crying on the inside in between
200m cool down

Blasted out in the last sprint. Upped my heart rate with 1 – that’s 2 since we started using Heart rate monitor in the end of Sept.

Total distance: 4.66K (a tad more than the believed 3.8K after conferring with the Garmin Forerunner)

2 Boxercise classes at CIT and Mayfield – excellent work for both classes. A lot of upper body work in both, to the ladies big surprise 😉
Did a half hour session with Aoife before the Mayfield class in the gym. Second time in the gym = second time touching the weights! She did really well, but poor thing was tired in the class afterwards.
She told me later, that she thought, you’d only got tired from cardio work. She’s amazing – I can’t wait to follow her and her friends progress on the weights and in class. If they keep at it, they’re gonna witness some changes!!

Next week I’m jumping out – on my own here in Ireland: I’m opening The FighterGirls Club, which will be hanging out in RB Fitness on Tuesdays and Thursdays (for a start anyway). It’s gonna be bang on Boxercise with a kick classes! With sandbags, mats and boxing equipment, my plan is to put some smashing classes up, that’s gonna rock the girls!
I’m a little scared, small bit stressed out – and very VERY excited.

I’ve missed all the wonderful ladies I’ve met in my classes – so hopefully The FighterGirls Club is gonna bring us together again. I’ll save the story on my refusal to sell out of my fitness ethics cost me my girls at the greedy womens fitness plus to a later day – now it’s time to celebrate The FighterGirls Club

Curious? Find the club on Facebook and please share with all the wonderful girls/ ladies/ women in your life

If The FighterGirls Club is something you like the sound of, you find the link to the page here to your right —–>
Feel free to click, read – and if you do: Like (even if you’re not a girl)
It’s just as much a way expressing joy, strength, training, health and feeling good – as it is an actual class!

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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, Teaching, training

Boxercise and Kettlebell day

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.

 

Two happy boxercise classes at Womens Fitness this Wednesday. One full booked and seven new fun kb drills for me to try, in my PT sessions. Very happy indeed, even I didn’t sleep super nice.
I actually woke up with a big loud, ‘shi*’, thinking I’d turned the alarm off and overslept. I didn’t – just slept badly. In fact I woke up 3 minutes before the alarm went off!

Anyway – as usual got a little business done in the PT’s (all 12kg):

Swings double hand: 3x 20
Swings to pull backs: 3x 15
Swings to top: 2x 10
Squats to OH press: 3x 20
Lunges pass over: 2x 20
Side dips: 3x 20
½ TGU: 3x 20
Russians: 3x 20
Tricep etx: 2x 20
Single leg deadlift: 2x 20
Amazone: 2x 5 (last hold for 10 sec)
+ lot’s of situps and squats with Boxercise class

Liam got a new bar today! It’s so much better, cause it’s olympic sized and grip is better. Looking forward to train with it! (and learn to snatch with more than 20kg)

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muay thai, Sport, Teaching

Kettlebells is good for you!!

Last night (sunday), I was sitting with a dripping nose, feeling very low and on the verge of a cold. Being on the country side is great, but it’s a bit more cold and windy than I thought, so it snook up on me.
Result: Stayed home from training today, to keep warm and not over-work the system. Including today, I have three days of classes (and training) ahead of me. And no time for being sick.

Left for work at the Womens Fitness Cork – and after a funky ride, with an irish taxi driver, which fifth first sentence to me was: ‘You don’t look, like you need excercise’ followed by: ‘I love asian women’, I survived the drive and got to work.
After the first PT session, I had my first class. The notorious Kettlebell class – tons of different swings, the beautiful amazon get up, presses, windmills, halo’s – you name it. We did it. It was great! Ladies loved it, I loved it – and I felt great afterwards. Still do – which let me to the conclusion, Kettlebells are in fact good for you.

Had a PT in between and then my usual boxercise class, which was just a good as the kettlebell. For some reason, I think the girls worked a little harder today. I think or hope – they took it to heart, when I told them, they could hit a little harder. The pads aren’t made of glass, and it might also have been me hurrying them along the last 10 minutes 😉 Some of them were toast after class, and that’s the way we like it!

I have a 12kg in Copenhagen (with my medicine ball and my dog – see photo). I’m thinking of getting a 16kg over here.

12kg KB, 5kg MB and Nanna (app. 7kg Shi Tzu) - I miss her!

Oh yeah, and my friend Rhassan Muhareb won the I-1 World title in Hong Kong. 3 Fights – 3 Ko’s! Guy is a beast or a pitbull, as his fighter nick says. Congrats Rhassan, you’re a true champ! Well done!

Rhassan Muhareb
I-1 World Champion 2012

 

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Sport, Teaching

Boxercise & Kettlebells at Womens Fitness Cork

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.

 

Just a quick monday evening note to thank everyone in my two classes tonight.
I truly enjoy teaching the classes and training with so dedicated ladies (girls, women and mam’s) and it’s a true pleasure to see you grow and develope strength, technique – and in Boxing – a heart for the sport!

45 min. of Good Ol’ Kettlebells, including some hard drills tonight: Pull backs, Amazon Get Ups, ½ TGU, snatches & C&J’s. Happy to hear some of my regulars are feeling more fit and stronger.

The Boxercise was a delight as usual. Especially two women impressed me tonight, Samantha and Caroline. They came for the very first class – aren’t even members in the gym, but just heard about the class. They told me back then, that they would do a lot of walking, but felt like trying something new and different.
And they’ve been hanging in there. Almost every week, I’ve seen them since we started the class – and today – I see Samantha throwing punches, like it’s all she ever done. Amazing!!
Made my boxing heart squeeze a little tear – and made me so proud! And ofcourse I told them!!

Tomorrow it’s the real debut with my Boxercise class at K2C! Hopefully just as great fun as Womens Fitness.

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Sport, training

Might be back on track??!!

I might be back on my training track!! Anyway, woke up and didn’t want to go to the gym. Went anyway and set the bar for 1hour on the treadmill (first long run in my new Asics shoes).

After getting on and feeling great for the first 20 min. I decided to go further than 1 hour – preferably 2 hours, or for as long as I could. After 50 min. right knee starting acting up a bit, and the last 10 min. became a battle between knees and right shin. As usual the treadmill stops after 60min. so, I took a short bathroom break and got some water as well. Jumped on the treadmill again to see, how far I could go after almost 2 weeks of little running.

Before I reached the 1k, left knee (backside, ligaments) started acting up, and despite how I changed my running style, it just kept getting worse. Ended up taking 3 one minute breaks for the next 3.8K – which made my run today a 10 mile – or 16K run. Not bad – but not happy either.
Also the shoes are eating on existing blisters on left foot.

Todays WO:
16K/ 10 Miles in 77.3 min
35 pull/ chin ups (3x 6, 2x 5 +7)
100 Abs
Stretch & back bridge

Am off to Womens Fitness later and am the lucky winner of 6 hours non-stop work, including two classes (1 Kettlebell, 1 boxercise).
Welcome back!!

My new runners

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40 day Lent challenge, Sport, Teaching, training

Boxercising ladies

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.

 

Just got fed after my ‘busy Wednesday’ – sharwarma and fries – dinner of a champion 😉

Had two boxercise classes at Womens Fitness Cork today, and actually enjoyed both, even the morning class only had three attendance. I’ll tell you why!

For the better part of my life, martial art/ Fight Sport has had a huge piece of my heart. From I started to learn about kicking in Taekwondo, to now using all 8 limps (muay thai), I’ve found a joy and heart in these sports, I’ve never found anywhere else. Not in art, poetry, music, dance (thou it come close) or walking on the beach with the perfect sunset as a backdrop.

There’s nothing like throwing the perfect punch, a fast combination. The feeling of power, when hands, feet, legs, knees or elbows connect to pads, bags or sparring partner/ fight opponent. It’s a feeling that’s hard to describe, cause it’s like a well conducted symphony, everything fits together: years of training movements, technique, patterns. And when you hit that perfect punch, nail the combination or get that massive power in your kick, you know ‘you’re home’. It’s a culmination of hard work, trial and errors, tears and sweat.

And while I thought for a long time, that there is nothing better in the world for me – I actually discovered, that making other people fall in love with ‘my sports’ actually makes me equally happy.
– And yes, boxercise is not boxing – but it’s as close as it gets for some of the ladies and girls in my classes. And it’s fine by me! Remember some of them are in their 50’s and they are loving it!
I think it’s hard to find a more motivating argument as a trainer. Making people from all walks of life fall in love with your sport. It’s definitely a good day. Maybe Ireland likes me after all?

Training 43th day of Lent challenge:

200 KB Swings, 12kg: Alternate swings
80 KB Squats, 12kg
80 KB Lunges, 12kg

And a little of this and that. No real training for me today, as its ‘busy wednesday’. Tomorrow will be pressed for time as well. But friday and saturday should be good for muay thai, running and the dreaded Burpees!

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