Blogging, Sport, training

Reasons to train: Are you sexy enough?

Amongst the reasons to train: ‘I want to be sexy’! – Thou no-one spoke the exact words to me yet, phrases like: ‘I like to tone up’, ‘can you help me get toned’, ‘Does it tone me up’, ‘I want to look fit’, could just as well be translated into: ‘Will it make me  look sexy’? Sexy understood as: ‘Delicious fit body’.

And yes, training can make you look sexy. That’s why all the ‘Bikini fit’ challenges are so popular. Cause we know training and diet can sculpt our bodies into the latest fashionably sexy frame. (And if we can’t master it this way, there is always the choice of buying parts).  And – it is important to look sexy – Life is, some will argue, about re-production and re-production is about attracting the best partner. In a more cultural frame, looking good and feeling attractive is a big part of being happy for a lot of people. Whether this is shallow or not, the way we feel about ourselves, does have a huge impact on our moods and happiness.

So besides get to look sexy and attractive, training might also help improve our self-esteem and confidence – which will make us, not only LOOK sexy, but also FEEL sexy.

And this would be my main reason to tell someone to begin training and other to KEEP UP training! To get that ‘I’m sexy and I know it’ feeling. Right in your bones. Not the ‘sexy and I look it’ feeling you get from putting on a wall of make up, do your hair & nails, 12 inch shoes and tight miniskirt. That stuff is gonna make you look sexy ala hiphop videos and ‘working girl’ sexy, but is it there, when you lose the outfit?
Getting the ‘sexy’ feeling from confidence obtained by sweat and hard work in the gym, because you strived for it and kept at it and developed your skills – is a feeling that gonna stay with you, long after the false eyelashes and the disco light is turned off.

This is one of the things, I’ve noticed with ‘my girls’: They start off – often a bit shy and very delicate. Hardly able to punch a bit harder, than one would pet a dog – but then after coming to class regular, the shyness dissolve and a more determined woman appears. And when her body learned how to box a combination where it feels natural or a kick, where she feels her own power – the confidence appears – and the ‘sexiness’ is there.

So besides the ‘burning calories’, ‘getting toned/ fit/ whatever’ – proper training with progression and discipline teaches us how to look our best: When we are our best.

So Be your best version of you and keep growing! It will make you sexy!

Sexy and I know it!

Sexy and I know it!

 

 

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Sport, Teaching, training

Fitness ethics – Take responsibility for your health

Coming to Ireland from Denmark has opended my eyes to the matter of professional ethics in the fitness industry and that have made me thinking about my own ethics as a fitness professional.

I’ve just started up ‘The FighterGirls Club‘ here in Cork, and it’s been really important to me, to be honest about my ‘product’ and the results the girls can get. I don’t want to join the endless list of salesmen in disguise of fitness professionals, who promises quick, pain free, effortless (weight loss) results.

So it’s basically my site is saying: I can help you lose weight – shape up – get fit and toned. Even get you in the ring: But there is no easy short cuts! It’s hard work, but if you’re willing to put in the effort – I be right there beside you.

It pains me to know that a lot of the women, I’ve trained at my old job (in Womens Fitness Plus, Cork), is now being lured into buying expensive supplements, they don’t need – and from the look of Facebook pages it’s not the only gym, who sells ‘magic pills’ and promises of gold.

I understand the need to make money. Heck, I want to make money too! and I understand how tempting it is, if a sales representative from a supplement company tells you ‘If you up the sale by 30%, you can make even more money on selling the stuff‘. But I think Greed is a bad excuse to prey on womens problems with their bodies – the constant weight loss battle most women faces in points of their lives. It’s tasteless and bad form in my opinion.

I’ve joined the fitness world, because I love fitness! I love training, I love fighting (even I’ve been a nervous wreck) – and I love all the people who trained me through my career. All the effort, the knowledge they put into our time together – and that’s why I love teaching – I love giving back. Getting people to feel the benefits of being physical active, share the happiness endorphins bring and the satisfaction when you can slip into your pants, without sucking it in.
Making money from it, is a benefit – and of course a necessary one in our society – but I’m in it for LOVE!

To my sad realization, there is a few people in the industry, who doesn’t have a clue about training, fitness, diets or supplements, who will say anything to make an extra euro. I pity them, and I feel sad for their members/ clients.

But since greed is probably not gonna run out of style anytime soon, you can’t rely on the Fitness industry to follow any ethics for its field. Therefor the best weapon you can get is KNOWLEDGE.
Before you take your purse up to pay 70euro for a bucket of protein powder or what ever – go home, google the product, read up on it (not on the manufacturers site, but independent testers like me with the CLA test) and make your own decision.

For example: Most people eat enough protein through their daily meals (if they lift heavy weights, they’ll benefit from extra ) – but for most a handful of nuts, beef jerky or a slice of chicken would suffice.

So please use your sense and don’t trust gym owners or trainers blindly. It’s not like we’re doctors and bound by a professional ethic to always look out for your best. Unfortunately time here in Ireland have taught me, some only look out to fill their wallet.

Now in the end of my ethic blog: Don’t use this as an excuse to stay home! Most gyms and trainers are just like me: In it for the love and they strive to give the best teaching and up to date knowledge. So go to your gym, train, enjoy yourself and become stronger and fitter than the day before.

Take responsibility for your own health!

Training update:
Thursday: 3x classes (Did two full as the classes was small and uneven numbered). Pretty wrecked today
Friday: Recovery run edited: 30 min on tracks, including x 5 pull ups

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muay thai, ross training, Sport, Teaching, training

Backlogging the week

Blog updates and runs haven’t been really happening here on the country side. No internet or phone connection and very bad weather made sure of both.

So the week has passed with work, a few Ross sessions and some small lessons in regards to eat. Let’s start from the beginning:

Monday: Excellent Kettlebell class and Boxercise at Womens Fitness. Some of the regulars in my KB class, are stepping up on the weight. Maybe it will soon be time to ask management for bigger bells to play with. Both ladies in KB and Boxercise classes are getting stronger and more confident with themselves and their strength. Makes me feel good.
Unfortunately Liam tore his hamstring, doing the 10x 100m and 5x 50m sprints on the track. He’ll have to take it easy a few days.

Tuesday: Started day of by doing 10x 100m and 5x 50m hill sprints. Might have done 120m, was a bit difficult to judge exactly where 100m start and ends. Liam thought, I was running too far. Found that I was better at sprinting uphill, than on the track. Wasn’t as fast, but felt easier to ‘run all out’.
Evening had my two classes at K2C, I participated as ‘partner’ in both. Think I got my core workout here.

Wednesday: Boxercise and some PT’s at Womens Fitness. PT’s in the spirit of Kettlebells or those who were able, Boxercise again a huge success. More than sold out on the first evening with a small sunshine and tunes of summer. I actually expected several of the girls to stay home because of the nice weather, but to my delight, they came to train. And train we did!
At evening time, Liam and I made the Millionaire shortcake. If you ever want to not like a dessert anymore, just try to make it from scratch, and see whats in it. Millionaire shortcake was an eye opener, and I’m sorry to say, I’ll never be enjoying eating a bought cake again. We are however planning to make it ourselves again, and modifying the recipe to an eatable one and maybe add roasted almonds. If you wonder why, almonds have over 21g of protein pr. 100g nuts. That’s why.

Happy, fit boxercise girls from Womens Fitness wednesday class

Thursday: Time for thaiboxing – just me and Liam.
10 min skipping
3 rounds of shadow
3 rounds of pads (for each of us)
3 rounds of bag work
Core and stretch
-Was toast afterwards –
Note: When picking up barbecue wings and thighs from Super Value, don’t pick the big ones. Smaller are tastier. Found out the hard way.
Think it was this day, we found out that the neighbours cat Penny likes to play ball. Never knew cats could be so social or fun.

Liam and I in Kru Toy t-shirts @ Brucies Gym

Friday: Daytime Thaiboxing at Brucies  – Liam, Brucie and I
5 min skipping
5 min shadowbox
Modified GPP 3 for me:
30 sec burpees
30 sec jumpin jacks
30 sec Squats
30 sec burpees
30 sec jumpin jacks
30 sec push ups
– 4 sets –
3 rounds of pads with Liam in between 3rd and 4th set. Liam did his pad work with Brucie while I did the GPP. He looked strong and sharp and finished with 300 knees and core.

Saturday: Thaiboxing at Brucies
5 min skipping
5 min shadowbox
Ross day 16 I think: Sweet 16
Tabata drill
Heavy bag work
Squats
Heavy bag work
Push ups
– 4 min pr drill, 20 sec work, 10 sec rest –
After the first 30 seconds of push ups, I was up for Pad work:
3 rounds of pads, then started over and finished the push up tabata set. Went another two rounds of pads and finished Ross day off with Sandbag carry. Three trips around the gym.
Liam did his pads and as usual, looked great while doing so. He finished with 300 knees (3x 100), I only did a 100 (1×100).

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50 day challenge, ross training, Sport, Teaching, training

11 day with Ross & a fantastic box night at Womens Fitness

Ladies from Womens Fitness and K2C, please add me on Facebook, so I can add you to the ‘Taninja Fightergirls Cork’ group. In the group you can get news on seminars, events, post pics, questions (about training, diet, fighting etc.), funny stories etc. and share it with other women, who are into the boxing craze 😉

So we finally got around to it:

Ross challenge day 11:
8 x 200 meter sprints
5x 50m sprints

Unfortunately the track was wet, and sky still pouring rain, so my run wasn’t so fluid and ‘all out’ as I imagined and wanted it to be. Subconsciously I held myself back, even I tried to tell myself it was ok. It might have been from a fear of sliding in the wet.
Did consider to sprint barefoot, but wasn’t sure if the wet track surface would tear up my skin.

Anyway, ran as fast as I could during the circumstances. Liam told me, my last round was 41 sec. I think, I had one or two faster than this, but the first three, wasn’t that fast.

The Ross challenge was to be followed by a Core, which I took care of during my evening hours at Womens Fitness. And then I had a splendid evening with the girls in my Boxercise class at Womens Fitness. They rocked the house!!
Some new faces put a lot of effort into class and ended up, getting a great work out. And my ‘old’ familiar faces, well – they just getting better and better. Starting to look like boxers, when throwing punches. Now we just need to work on the guard! 😉
One of the best moments this evening, was the noticeable progress and one of the new faces, whom I’ve done lots of PT sessions with. She told me she really didn’t like classes that much, but decided to try the class anyway. Her and her two friends had a blast! Seeing all the ladies working hard and making progress – that’s what makes it all worth to me!!

(I forgot to take a picture. Have to do it next week!)

So here’s an old picture of me training in Thailand, 2010 😉

Core:
30 sit ups with Box class
4x 10 Sidebends (12/ 10 Kg)
2x 10 Side plank twist with 2kg db
20 Sit ups with Medicine ball
3x 20 Leg ext. over medicine ball
20 Russians (12kg)
3 Pelvic Tilts
+ Swings, Squats to OH press, Mountain climbers, push ups, split jumps, Lunges & 3 Long Cycle 12kg. Actually wanted to do more long cycles, but forgot about it. Next week when I’m back in Ireland, it’s time to build strength.

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50 day challenge, ross training, Sport, training

Work Capacity 101 and Hello 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.

 

Wednesday = 2 boxercise classes at Womens Fitness + PT sessions, and today – due to last four days of the company of Ross & Kettlebells: Really, really sore pecs (pectorals). Today brought along – beside the usual also the dreaded Work Capacity 101.

Ross must have thought this one up after a nightmare, he wanted others to suffer from as well. It’s definitely not for kids!:
* 5 Pull ups – I alternated the grips and had to do several rounds with 5 on 2 go’s
* 10 Medicine Ball Slamms (9kg)
* 15 Burpees
* 20 Jumping Jacks
10 rounds or 20 min

I think my time was around 24 min. Not 100% sure, could have been one song (about 3.5min) shorter. But I lost a lot of time on the Pull Ups. Due to being severe sore pecs, Pull Ups felt like death after the first two rounds. However I managed, and am happy I completed all 10 rounds.

Boxercise at Womens Fitness today! The morning class got the joy of doing a very short version of the Ross challenge: 1 min. Wall Squat, 10 squat jumps. An older woman who stated, that she didn’t do sit ups, cause she couldn’t, ended up doing 15!! Very happy and proud of her. The word NO, doesn’t exist in my classes!
In addition to this both classes (the evening class very happening!! Super hyper, good energy and loads of smiley faces) are doing ATG squats now. I do believe my ‘happy butt’ mission will be completed this summer!!
Evening class just blasted away – I was very happily surprised to see a more than full booked class coming in, with the weather we’re having in Ireland these days. It’s warm and sunny – a perfect excuse for a stay at home and barbecue weather. But still my lovely girls finds their way to class!!
Very happy and I hope you all read this! (if your partner haven’t, send her the link to my blog)

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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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