Professional MMA fighter Ray Elbe will be leading a women's only training program here in Kuwait. Check out the pic for more details!
Showing posts with label cardio. Show all posts
Showing posts with label cardio. Show all posts
Thursday, September 26, 2013
Wednesday, May 15, 2013
Quick Summary
I didn't have to go to work either yesterday or today. I feel like I finally got a real taste of what my summer holiday is going to be like. All I'll be doing is working out, eating, resting, and alternating between studying for my personal trainer certification & working on my research. Definitely can't complain! Oh, and travel of course. Yes, there will be lots of travel!
I didn't get around to blogging yesterday. I was so wiped out by the end of the day that I barely made it off the couch and into bed!
So here's a brief summary of what I've been up to:
Here's what I did:
Workouts
Morning
- cardio warm-up (just a 1 km jog)
- weights almost 1 1/2 hours -- focus was 4 sets of 10 reps. I increased my weights with each set (except for the step-ups) and was pleased with my performance
- sat poolside for an hour though I didn't swim
Afternoon
- Kajukenbo practice for almost 1 1/2 hours
Evening
- Jiujitsu practice for 1 hour
See what I mean about being exhausted? It was fine. I didn't overdo it. I just think that not getting a good night's sleep the day before had me start the day a bit tired, and I never really recovered from that.
Burpees: Tuesday 30 & Wednesday 30
Squats: Days 10 & 11: 105 & 110 respectively (ouch!)
Today:
Morning
- Body Balance (1 hour)
Afternoon
- CrossFit (1 hour): strength focus: Deadlifts (lifting 120 kg feels good now (264 lbs); WOD: 4 rounds (30, 25, 20, 15 reps each) mountain climbers, hand-release push-ups, jump squats; followed by 100 crunches & 3x1 min planks.
I left the CrossFit box drenched. in. sweat!
Food
Yesterday:
Breakfast and lunch (see what I ate on Monday) (my usual banana date mix plus chick peas -- not the chicken wrap)
The only things different were an apple that I had as a snack & my dinner - steak with vegetables.
Today was quite different! I don't know if I changed things up because I was bored of the food or tired of posting the same photos!!
Other stuff: The main thing I accomplished today was that I signed up for my CPR and First Aid certification through the Kuwait Medical Association/American Heart Association. I'll be doing the course at the end of this month.
I didn't get around to blogging yesterday. I was so wiped out by the end of the day that I barely made it off the couch and into bed!
So here's a brief summary of what I've been up to:
Here's what I did:
Workouts
Morning
- cardio warm-up (just a 1 km jog)
- weights almost 1 1/2 hours -- focus was 4 sets of 10 reps. I increased my weights with each set (except for the step-ups) and was pleased with my performance
- sat poolside for an hour though I didn't swim
Afternoon
- Kajukenbo practice for almost 1 1/2 hours
Evening
- Jiujitsu practice for 1 hour
See what I mean about being exhausted? It was fine. I didn't overdo it. I just think that not getting a good night's sleep the day before had me start the day a bit tired, and I never really recovered from that.
Burpees: Tuesday 30 & Wednesday 30
Squats: Days 10 & 11: 105 & 110 respectively (ouch!)
Today:
Morning
- Body Balance (1 hour)
Afternoon
- CrossFit (1 hour): strength focus: Deadlifts (lifting 120 kg feels good now (264 lbs); WOD: 4 rounds (30, 25, 20, 15 reps each) mountain climbers, hand-release push-ups, jump squats; followed by 100 crunches & 3x1 min planks.
I left the CrossFit box drenched. in. sweat!
Food
Yesterday:
Breakfast and lunch (see what I ate on Monday) (my usual banana date mix plus chick peas -- not the chicken wrap)
The only things different were an apple that I had as a snack & my dinner - steak with vegetables.
Today was quite different! I don't know if I changed things up because I was bored of the food or tired of posting the same photos!!
Breakfast: Scrambled egg
(1 whole + 1/2 cup egg white) + mushrooms, tomatoes, onions, and bell peppers
Lunch: Chicken with broccoli and 1/2 sweet potato
Dinner: Shrimp with vegetables
Snack: 2 oz of this dark chocolate
Other stuff: The main thing I accomplished today was that I signed up for my CPR and First Aid certification through the Kuwait Medical Association/American Heart Association. I'll be doing the course at the end of this month.
Sunday, April 21, 2013
New Routine and Being Confident
For the first day of the week, I have to say today didn't go too badly!
I started my new weights workout this morning, featuring chest presses, rows, and shoulder presses - all of different variations. I kind of start off a bit timid when I start a new program. Even though I keep track of what weights I lift, I'm not always sure which weights to start with. Just because I can do a 50 kg (110 lb) chest press (my 1 rep max) doesn't mean that I should start with that weight. In any case, it took a bit of time to warm-up to the routine, but I think it should be fine.
Class went well. We're nearing the end of the semester (less than a month to summer vacation!!) and I think my students are doing quite well. They've got their final writing test next week, and while I'm happy with their progress, I do feel a bit nervous - have I taught them everything they need to know: when they say they understand, do they really understand or are they just saying it? In any case, these are university students; they do have to take responsibility for their work.
This semester in class I've been making a lot of analogies between their approach to studying & my approach to my workouts. Just like I need to approach the gym with a positive attitude, that's what they need to do as well with their assignments. I told them that sometimes I look at my plan, or I look at the amount of weight I want to lift, and I have to muster up a lot of courage and energy into finding that belief in myself that I can do it. That's exactly how I want them to approach their assessments. Even if they think it's tough, they have to take a deep breath and just go for it ... and believe that they have all the tools necessary to do well.
So far the analogy has been working well. They like hearing about my progress in my workouts, and of course I love seeing the progress in their work!
I had a lovely leisurely lunch with an old friend today. We ended up chatting for almost 3 1/2 hours! It was great to just sit, talk, laugh, and relax. We went out for sushi -- I think sushi is one of those tricky foods in terms of ordering healthy. Overall it seems like a healthy choice, but there are many ways to get it wrong - soy sauce is loaded with sodium (though I've found some restaurants do offer low sodium versions); the white rice in rolls can add up in terms of calories and carbs; the 'special sauce' that is in a lot of rolls and salads often has a lot of mayonnaise and sugar; and of course tempura is deep fried crispiness over what could be healthy piece of fish.
Anyway. Sashimi and mustard (instead of soy sauce) have become my new friends at sushi restaurants. Today's ordering was half on point and half on the naughtier side, which is when portion control definitely comes into play!
Right after lunch I headed to the gym. My intention this week is to try to get 4-5 hours of solid cardio in. Although I was going to RPM 3-4 times a week, I didn't feel like it was enough or that I was working out properly enough for it to be as effective as I wanted it to be. So my new cardio routine is going to involve going to the gym earlier (around 4 pm) and doing my cardio. This way I should be home by 6 p.m. (versus staying for RPM class, which would get me home closer to 8 p.m.) - this gives me a bit more time to work and get things done around the house, especially prep for the next day!
I had my new playlist for my cardio - and it felt great to just be me, the music, and my workout! The only challenge was trying not to dance while I was on the treadmill!
I'm pleased with my start to the week -- just gotta keep it up. Busy days ahead!
Today's Food
Breakfast #1: 2 dates; 1 T peanut butter
Breakfast #2: tuna fish salad (just 1 can tuna fish, 1/2 bell pepper; 1/2 tomato; 1/2 avocado + balasamic vinegar & some olive oil + dash of salt and pepper)
Lunch: sushi
Dinner: grilled fish (hammour, a local fish) and a veggie mix - bell peppers, cauliflower, and sweet potato
Snack: 1/2 cup Greek yogurt (cherry); 1/2 oz' dark chocolate
Today's Exercise
Morning - Warm-up: 1 km jog + Weights (1 hour)
Afternoon - Cardio: 45 minutes cross-trainer; 20 minutes treadmill
I started my new weights workout this morning, featuring chest presses, rows, and shoulder presses - all of different variations. I kind of start off a bit timid when I start a new program. Even though I keep track of what weights I lift, I'm not always sure which weights to start with. Just because I can do a 50 kg (110 lb) chest press (my 1 rep max) doesn't mean that I should start with that weight. In any case, it took a bit of time to warm-up to the routine, but I think it should be fine.
Class went well. We're nearing the end of the semester (less than a month to summer vacation!!) and I think my students are doing quite well. They've got their final writing test next week, and while I'm happy with their progress, I do feel a bit nervous - have I taught them everything they need to know: when they say they understand, do they really understand or are they just saying it? In any case, these are university students; they do have to take responsibility for their work.
This semester in class I've been making a lot of analogies between their approach to studying & my approach to my workouts. Just like I need to approach the gym with a positive attitude, that's what they need to do as well with their assignments. I told them that sometimes I look at my plan, or I look at the amount of weight I want to lift, and I have to muster up a lot of courage and energy into finding that belief in myself that I can do it. That's exactly how I want them to approach their assessments. Even if they think it's tough, they have to take a deep breath and just go for it ... and believe that they have all the tools necessary to do well.
So far the analogy has been working well. They like hearing about my progress in my workouts, and of course I love seeing the progress in their work!
I had a lovely leisurely lunch with an old friend today. We ended up chatting for almost 3 1/2 hours! It was great to just sit, talk, laugh, and relax. We went out for sushi -- I think sushi is one of those tricky foods in terms of ordering healthy. Overall it seems like a healthy choice, but there are many ways to get it wrong - soy sauce is loaded with sodium (though I've found some restaurants do offer low sodium versions); the white rice in rolls can add up in terms of calories and carbs; the 'special sauce' that is in a lot of rolls and salads often has a lot of mayonnaise and sugar; and of course tempura is deep fried crispiness over what could be healthy piece of fish.
Anyway. Sashimi and mustard (instead of soy sauce) have become my new friends at sushi restaurants. Today's ordering was half on point and half on the naughtier side, which is when portion control definitely comes into play!
Right after lunch I headed to the gym. My intention this week is to try to get 4-5 hours of solid cardio in. Although I was going to RPM 3-4 times a week, I didn't feel like it was enough or that I was working out properly enough for it to be as effective as I wanted it to be. So my new cardio routine is going to involve going to the gym earlier (around 4 pm) and doing my cardio. This way I should be home by 6 p.m. (versus staying for RPM class, which would get me home closer to 8 p.m.) - this gives me a bit more time to work and get things done around the house, especially prep for the next day!
I had my new playlist for my cardio - and it felt great to just be me, the music, and my workout! The only challenge was trying not to dance while I was on the treadmill!
I'm pleased with my start to the week -- just gotta keep it up. Busy days ahead!
Loved this quote!
Today's Food
Breakfast #1: 2 dates; 1 T peanut butter
Breakfast #2: tuna fish salad (just 1 can tuna fish, 1/2 bell pepper; 1/2 tomato; 1/2 avocado + balasamic vinegar & some olive oil + dash of salt and pepper)
Lunch: sushi
Dinner: grilled fish (hammour, a local fish) and a veggie mix - bell peppers, cauliflower, and sweet potato
Snack: 1/2 cup Greek yogurt (cherry); 1/2 oz' dark chocolate
Today's Exercise
Morning - Warm-up: 1 km jog + Weights (1 hour)
Afternoon - Cardio: 45 minutes cross-trainer; 20 minutes treadmill
Saturday, February 9, 2013
Straight Up Cardio
Tonight's kickboxing class has been cancelled because there's a huge event on tonight - Gulf Fighting Championship - basically the Arab version of the UFC. My coach is one of the judges; plus I've got tickets to go tonight, so I wouldn't be having my usual Saturday evening workout.
I had to get up really early this morning because I was taking D to the airport. He left Kuwait for NYC this morning. I'm a bit nervous because I've been watching the news about the storms in Northeast USA and it looks insane! I really hope he gets there and back safely. He's there for a week.
After dropping him at the airport I headed to the gym and decided to just do some cardio. I haven't done only cardio for a LONG time. I ended up walking/jogging for 8 km. It took me 70 minutes to complete the session, out of which I jogged/ran for 20 minutes. I was pretty happy with that.
I hope tonight's event is good. I'm really looking forward to it! More tomorrow.
Today's Workout
Cardio: 8 km (70 minutes)
Today's Food
Breakfast: Just coffee
Lunch: Fish
Not sure what I'll be eating for the rest of the day. I'll update this part later.
I had to get up really early this morning because I was taking D to the airport. He left Kuwait for NYC this morning. I'm a bit nervous because I've been watching the news about the storms in Northeast USA and it looks insane! I really hope he gets there and back safely. He's there for a week.
After dropping him at the airport I headed to the gym and decided to just do some cardio. I haven't done only cardio for a LONG time. I ended up walking/jogging for 8 km. It took me 70 minutes to complete the session, out of which I jogged/ran for 20 minutes. I was pretty happy with that.
I hope tonight's event is good. I'm really looking forward to it! More tomorrow.
Today's Workout
Cardio: 8 km (70 minutes)
Today's Food
Breakfast: Just coffee
Lunch: Fish
Not sure what I'll be eating for the rest of the day. I'll update this part later.
Saturday, February 2, 2013
Prep Day
Saturdays seem to be my prep day for the week - to-do & lists done, menu planned, clothes sorted, laundry folded, lessons planned, and so on.
Before kickboxing tonight I made the mistake of telling my trainer Marc that Wednesday's class wasn't as intense as it usually was ... so he took it upon himself to kick my ass. It felt great, but boy am I spent!
Yesterday's day of rest definitely did me some good. Although it sucks that the weekend is over, I think I'm ready for the week ahead.
Today's Workout
MMA training: Cardio Kickboxing @ ClubFit (1 1/2 hours)
Stretching: 15 minutes
Burpees: 60 {challenge total 1,060/20,130}
Today's Food
Breakfast: Banana & coffee
Lunch: Leftover vegetables in coconut sauce with some of last night's fish
Dinner: Homemade chili
Snack: 2 dates
Before kickboxing tonight I made the mistake of telling my trainer Marc that Wednesday's class wasn't as intense as it usually was ... so he took it upon himself to kick my ass. It felt great, but boy am I spent!
Yesterday's day of rest definitely did me some good. Although it sucks that the weekend is over, I think I'm ready for the week ahead.
Today's Workout
MMA training: Cardio Kickboxing @ ClubFit (1 1/2 hours)
Stretching: 15 minutes
Burpees: 60 {challenge total 1,060/20,130}
Today's Food
Breakfast: Banana & coffee
Lunch: Leftover vegetables in coconut sauce with some of last night's fish
Dinner: Homemade chili
Snack: 2 dates
Wednesday, January 30, 2013
Wednesdays are My Chill Day
I love that I don't teach on most Wednesdays this semester. It's kinda like a surprise treat in the middle of the week - a day off, then one more day of teaching, and then the weekend.
I had a late night last night so it was kinda nice to get another hour or two extra of sleep (meaning up at 6:45 instead of 4:45 a.m.). The only problem I have with 'lazing' around is that it makes me more lazy and I really don't want to get out of bed.
I've decided to take it easy on Wednesday mornings - spend a bit of time at home, doing things in the house, reading a bit, catching up on blogs etc.
I got to the gym around 9:30 a.m. and just chilled with some of my friends before the 10 a.m. Body Balance class.
I took some time to catch up on some reading for my upcoming paper and enjoy the sunshine at the cafe at our gym after showering and changing. I wasn't sure what to do for lunch because I realized that I hadn't made an extra portion of dinner last night, so I decided to grab a salad - their broiled shrimp avocado salad is delicious (no dressing) - and have it at home. Not having to frantically worry about cooking lunch and preparing meals was the highlight of my chill day!
Last week I found out that there was a Zumba class being held in the studio where I do my cardio kickboxing. The class is from 5-6, and it is taught by the person who introduced Zumba to Kuwait. I had been dying to meet her for ages (and I found out she's actually married to one of my classmates, who happens to be the guy who owns the gym where I do my kickboxing) ... Since I really miss doing Zumba and can't fit in the classes that are at my regular gym into my current schedule, I decided to try it out.
It was AMAZING. Her class was way better than any other that I've attended. She's got a fabulous energy about her. I felt a bit stiff since I really haven't done any Zumba since October, but I caught on and did pretty well for my first class with her choreography - I think.
I was dripping with sweat by the time class was over, and although Marc said I didn't need to warm-up with the kickboxing group since I was already warmed up, I did their warm-up anyway.
Had a great kickboxing class, and by the time I was done, I was more than ready to be home, in my pjs, and in bed!!
Today's Workout
Cardio: Zumba class (1 hour)
MMA: Cardio kickboxing (1 hour)
Stretching: Body Balance class (1 hour)
Burpees: 40 {challenge total: 960}
Today's Food
Breakfast: 3 egg muffins & half an avocado
Lunch: Broiled shrimp and avocado salad (from the PQ)
Dinner: White fish with half a sweet potato and legumes
Snacks: 4 dates - eaten throughout the day - and 1/4 cup of mixed nuts and raisins
It was a satisfying day :)
I had a late night last night so it was kinda nice to get another hour or two extra of sleep (meaning up at 6:45 instead of 4:45 a.m.). The only problem I have with 'lazing' around is that it makes me more lazy and I really don't want to get out of bed.
I've decided to take it easy on Wednesday mornings - spend a bit of time at home, doing things in the house, reading a bit, catching up on blogs etc.
I got to the gym around 9:30 a.m. and just chilled with some of my friends before the 10 a.m. Body Balance class.
Me in the Body Balance studio before class
I took some time to catch up on some reading for my upcoming paper and enjoy the sunshine at the cafe at our gym after showering and changing. I wasn't sure what to do for lunch because I realized that I hadn't made an extra portion of dinner last night, so I decided to grab a salad - their broiled shrimp avocado salad is delicious (no dressing) - and have it at home. Not having to frantically worry about cooking lunch and preparing meals was the highlight of my chill day!
Last week I found out that there was a Zumba class being held in the studio where I do my cardio kickboxing. The class is from 5-6, and it is taught by the person who introduced Zumba to Kuwait. I had been dying to meet her for ages (and I found out she's actually married to one of my classmates, who happens to be the guy who owns the gym where I do my kickboxing) ... Since I really miss doing Zumba and can't fit in the classes that are at my regular gym into my current schedule, I decided to try it out.
It was AMAZING. Her class was way better than any other that I've attended. She's got a fabulous energy about her. I felt a bit stiff since I really haven't done any Zumba since October, but I caught on and did pretty well for my first class with her choreography - I think.
I was dripping with sweat by the time class was over, and although Marc said I didn't need to warm-up with the kickboxing group since I was already warmed up, I did their warm-up anyway.
Had a great kickboxing class, and by the time I was done, I was more than ready to be home, in my pjs, and in bed!!
Today's Workout
Cardio: Zumba class (1 hour)
MMA: Cardio kickboxing (1 hour)
Stretching: Body Balance class (1 hour)
Burpees: 40 {challenge total: 960}
Today's Food
Breakfast: 3 egg muffins & half an avocado
Lunch: Broiled shrimp and avocado salad (from the PQ)
Dinner: White fish with half a sweet potato and legumes
Snacks: 4 dates - eaten throughout the day - and 1/4 cup of mixed nuts and raisins
It was a satisfying day :)
Monday, January 28, 2013
Fly By Post
Insanely busy day today so just a quick check in.
4:30 a.m. Wake up
6:30 a.m. Gym - a bit of cardio; kettlebell swings; taekwondo practice; burpees; skipping; pull-up practice; and ab work plus some really good stretching
9:15 a.m. Work - good class followed by a research interview
1:30 p.m. Acupuncture
3:00 p.m. Home/Lunch/Rest/Dinner Prep
5:15 p.m. Off to kickboxing - extra long session today
8:15 p.m. Home
Knackered.
Today's Workouts
Cardio: Treadmill
Gym: General conditioning
Stretching: 15 minutes
MMA: Cardio Kickboxing @ ClubFit (1 1/2 hours)
Burpees: 60 {challenge total 900/20,130}
Today's Food
Breakfast: Banana & then 3 egg muffins & half an avocado after the gym at work
Lunch: Scallops and edamame (leftovers from last night)
Dinner: Baked salmon on puy lentils & stewed tomatoes and carrots (new recipe; delicious; will share)
Snack: 2 dates
G'Night.
4:30 a.m. Wake up
6:30 a.m. Gym - a bit of cardio; kettlebell swings; taekwondo practice; burpees; skipping; pull-up practice; and ab work plus some really good stretching
9:15 a.m. Work - good class followed by a research interview
1:30 p.m. Acupuncture
3:00 p.m. Home/Lunch/Rest/Dinner Prep
5:15 p.m. Off to kickboxing - extra long session today
8:15 p.m. Home
Knackered.
Today's Workouts
Cardio: Treadmill
Gym: General conditioning
Stretching: 15 minutes
MMA: Cardio Kickboxing @ ClubFit (1 1/2 hours)
Burpees: 60 {challenge total 900/20,130}
Today's Food
Breakfast: Banana & then 3 egg muffins & half an avocado after the gym at work
Lunch: Scallops and edamame (leftovers from last night)
Dinner: Baked salmon on puy lentils & stewed tomatoes and carrots (new recipe; delicious; will share)
Snack: 2 dates
Sunday, January 27, 2013
Doing What Needed to be Done
Here we go - the proper beginning of a new semester and the start of a 7-week stretch in which I hope I can accomplish a lot. Like the beginning of any routine, there were a few teething problems, but overall I had quite a productive day.
It's been a while since I woke up at 4:45 a.m. but I still felt a bit rushed. I may have to make that time 4:30 a.m. in order to get stuff done and not feel frantic. I hate feeling frantic in the morning. Even though I had a lot of things prepared the night before - my gym bag & my work clothes - there were things that I didn't get to. Namely preparing my veggies for my usual egg muffins and also finishing preparing the worksheets and handouts that I needed for class today. I had to forgo making the muffins and just get my work done in order to make it out of the house at 6:15 and head to the gym.
I had a great workout this morning, but again, I need to probably get to the gym 5-10 minutes earlier because I was rushed towards the end of my workout.
I got to the gym at 6:45 a.m. and did:
5 minutes warm-up/dynamic stretching
20 minutes on the cross-trainer
40 minutes weights - New Rules Workout B3
--- here's where it started to get off track
I completed my burpees and decided to restart the leg extension exercises that my doctor prescribed for me to strengthen my leg muscles (particularly because my left knee cap is slightly dislocated). This took time that I had not planned for. As a result, I had to shorted the 19 minute interval cardio session that I wanted to do after my weights to just 12 minutes. [It's part of the program that I'm following].
The worst part is that I didn't stretch or cool down properly aside from walking for the 3 minutes on the treadmill before jumping off.
I don't want to skip the post-workout stretch. I think I'll save the physio exercises for the days when I'm not doing weights because I have a bit more time on those days. Plus I do have the leg extension equipment at home so I can always just bang out those three sets of 10 reps in the middle of my day or whenever I've got 10 minutes - it doesn't take too long.
In any case, I left the gym at 9:10 a.m. and was at my desk by 9:30 a.m. I'm so glad traffic wasn't a problem!
Work was great. Last week was kind of a wash so I pretty much started fresh from today. Hopefully I set up a positive, motivating tone for the rest of the semester.
I had a LOT to get done this afternoon/evening. Part of it was prep for classes and the other part had to do with my research. I'm starting my first round of interviews for the new project that I'm working on. There was a lot more that needed to be done than I realized ...
Unfortunately as a consequence, I didn't go to taekwondo/BJJ class. Of course I wanted to go, but at the same time I knew I had to get this work done. Also, even though I pushed through and went to class on Thursday, I really wasn't comfortable in class while I had my period. I didn't enjoy it and kinda had a looming sense of dread before, during, and after the class ... why put myself through that again?
To end on a positive note:
The pain from my cramps for the past four months have been bad. They've been excruciating since October - to the point where, aside from the pain, I'm nauseous and extremely dizzy. Within the first 72 hours, I usually take around 20 painkillers ...
This month, I've hardly had any pain. I have needed to take painkillers - I took 6 on Thursday, 2 on Friday, and 2 on Saturday - but that's it. That's it!
Previously on a pain scale of 1-10 I would rank my pain at a 15, no exaggeration. This month, I'd put it at a 7 max.
Could the acupuncture be working? I've only had 2 sessions. Of everything in my life, that's the only thing that's really changed ... could it really be working???
All I know is that I feel really relieved. Not all my health problems have been resolved (I have an appointment with a new doctor on Thursday), but not being in terrible pain has been such a relief. No tears or depression this time. There was some pain and definitely discomfort and bloating etc, but what a difference ... I'm really happy. I've got another acupuncture session tomorrow.
Today's Workout
Cardio: 32 minutes total (mix of cross-trainer and treadmill)
Weights: NROL Workout B3
Stretching: 5 minutes
Burpees: 60 {challenge total: 840/20,130}
Today's Food
Breakfast: 3 dates, 1 banana, 1 apple, 1 tablespoon of peanut butter (eaten over a span of 3 hours)
Lunch: curried potatoes and rice (the last of the leftovers - too many carbs!)
Dinner: baked scallops with edamame and sweet potato (new recipe)
Leftovers etc. are finally done, the goodies that D's parents didn't finish from their welcome basket made their way into the house, but they have been put out of sight - I'm totally done with carbs and sugar. I made too many little exceptions last week. Even though I know I kicked ass with my exercise, we've all heard it before - You can't out train a bad diet. So now it's all coming together. *Whew*
It's been a while since I woke up at 4:45 a.m. but I still felt a bit rushed. I may have to make that time 4:30 a.m. in order to get stuff done and not feel frantic. I hate feeling frantic in the morning. Even though I had a lot of things prepared the night before - my gym bag & my work clothes - there were things that I didn't get to. Namely preparing my veggies for my usual egg muffins and also finishing preparing the worksheets and handouts that I needed for class today. I had to forgo making the muffins and just get my work done in order to make it out of the house at 6:15 and head to the gym.
I had a great workout this morning, but again, I need to probably get to the gym 5-10 minutes earlier because I was rushed towards the end of my workout.
I got to the gym at 6:45 a.m. and did:
5 minutes warm-up/dynamic stretching
20 minutes on the cross-trainer
40 minutes weights - New Rules Workout B3
--- here's where it started to get off track
I completed my burpees and decided to restart the leg extension exercises that my doctor prescribed for me to strengthen my leg muscles (particularly because my left knee cap is slightly dislocated). This took time that I had not planned for. As a result, I had to shorted the 19 minute interval cardio session that I wanted to do after my weights to just 12 minutes. [It's part of the program that I'm following].
The worst part is that I didn't stretch or cool down properly aside from walking for the 3 minutes on the treadmill before jumping off.
I don't want to skip the post-workout stretch. I think I'll save the physio exercises for the days when I'm not doing weights because I have a bit more time on those days. Plus I do have the leg extension equipment at home so I can always just bang out those three sets of 10 reps in the middle of my day or whenever I've got 10 minutes - it doesn't take too long.
In any case, I left the gym at 9:10 a.m. and was at my desk by 9:30 a.m. I'm so glad traffic wasn't a problem!
Work was great. Last week was kind of a wash so I pretty much started fresh from today. Hopefully I set up a positive, motivating tone for the rest of the semester.
I had a LOT to get done this afternoon/evening. Part of it was prep for classes and the other part had to do with my research. I'm starting my first round of interviews for the new project that I'm working on. There was a lot more that needed to be done than I realized ...
Unfortunately as a consequence, I didn't go to taekwondo/BJJ class. Of course I wanted to go, but at the same time I knew I had to get this work done. Also, even though I pushed through and went to class on Thursday, I really wasn't comfortable in class while I had my period. I didn't enjoy it and kinda had a looming sense of dread before, during, and after the class ... why put myself through that again?
To end on a positive note:
The pain from my cramps for the past four months have been bad. They've been excruciating since October - to the point where, aside from the pain, I'm nauseous and extremely dizzy. Within the first 72 hours, I usually take around 20 painkillers ...
This month, I've hardly had any pain. I have needed to take painkillers - I took 6 on Thursday, 2 on Friday, and 2 on Saturday - but that's it. That's it!
Previously on a pain scale of 1-10 I would rank my pain at a 15, no exaggeration. This month, I'd put it at a 7 max.
Could the acupuncture be working? I've only had 2 sessions. Of everything in my life, that's the only thing that's really changed ... could it really be working???
All I know is that I feel really relieved. Not all my health problems have been resolved (I have an appointment with a new doctor on Thursday), but not being in terrible pain has been such a relief. No tears or depression this time. There was some pain and definitely discomfort and bloating etc, but what a difference ... I'm really happy. I've got another acupuncture session tomorrow.
Today's Workout
Cardio: 32 minutes total (mix of cross-trainer and treadmill)
Weights: NROL Workout B3
Stretching: 5 minutes
Burpees: 60 {challenge total: 840/20,130}
Today's Food
Breakfast: 3 dates, 1 banana, 1 apple, 1 tablespoon of peanut butter (eaten over a span of 3 hours)
Lunch: curried potatoes and rice (the last of the leftovers - too many carbs!)
Dinner: baked scallops with edamame and sweet potato (new recipe)
Leftovers etc. are finally done, the goodies that D's parents didn't finish from their welcome basket made their way into the house, but they have been put out of sight - I'm totally done with carbs and sugar. I made too many little exceptions last week. Even though I know I kicked ass with my exercise, we've all heard it before - You can't out train a bad diet. So now it's all coming together. *Whew*
Friday, January 25, 2013
A Bit of Rest and a Bit of a Run
It felt amazing to not have to set my alarm this morning. I still woke up before 7 a.m. but I felt totally rested. I have to say, my quality of sleep has really improved lately. I think has to do with the amount of exercising I've been doing. I've been going to bed tired and falling right asleep, and what's more important is that I've been staying asleep instead of waking up every hour feeling anxious and stressed. It's such a welcome change. During the week I could definitely use a bit more sleep, but for now, I'm very happy with the improved quality of sleep.
Most of the day was pretty calm and relaxing. I had some work to get done, errands to finish up, and as usual some things around the house to take care of. Despite being a relatively relaxing day, I was a bit tired in the afternoon. I thought I'd lie down for half an hour ... that half hour nap turned into a 1 1/2 hour nap! It felt so good though!
I wanted to do a little something in terms of exercise today but I wasn't sure what. I decided to try out a new running track that's been paved near my house. I've seen people walking there but I've never gone to try it out. So, I put on my running shoes and headed out.
The track was ok. The most annoying thing is that the distances were not marked on the track, so I have no idea of the distance that I covered - I'm guessing around 2 1/2 km. I did a combination of walking and jogging and was out there for 40 minutes. It was a lot windier than I had expected.
I'm glad I checked out the track. It's so close to my house that it should make getting out there at least once a week possible. I'm definitely going to figure out the distance for next time though.
I'm going out to dinner tonight and then I'll be making a late appearance at a friend's baby shower.
Today's Workouts
Cardio: 40 minutes - outdoor run/walk
Stretching: 15 minutes
Burpees: 20 {challenge total: 750/20,130}
Today's Food
Breakfast: Egg muffin
Lunch: Vegetable soup and some homemade tuna salad
Dinner: Grilled tandoori fish
Most of the day was pretty calm and relaxing. I had some work to get done, errands to finish up, and as usual some things around the house to take care of. Despite being a relatively relaxing day, I was a bit tired in the afternoon. I thought I'd lie down for half an hour ... that half hour nap turned into a 1 1/2 hour nap! It felt so good though!
I wanted to do a little something in terms of exercise today but I wasn't sure what. I decided to try out a new running track that's been paved near my house. I've seen people walking there but I've never gone to try it out. So, I put on my running shoes and headed out.
The track was ok. The most annoying thing is that the distances were not marked on the track, so I have no idea of the distance that I covered - I'm guessing around 2 1/2 km. I did a combination of walking and jogging and was out there for 40 minutes. It was a lot windier than I had expected.
I'm glad I checked out the track. It's so close to my house that it should make getting out there at least once a week possible. I'm definitely going to figure out the distance for next time though.
I'm going out to dinner tonight and then I'll be making a late appearance at a friend's baby shower.
Today's Workouts
Cardio: 40 minutes - outdoor run/walk
Stretching: 15 minutes
Burpees: 20 {challenge total: 750/20,130}
Today's Food
Breakfast: Egg muffin
Lunch: Vegetable soup and some homemade tuna salad
Dinner: Grilled tandoori fish
Sunday, January 20, 2013
Trying Out the New Plan
One of the best things I learned to do (practiced doing) since last year was not getting so freaked out and uptight when things didn't go according to plan. Something always seemed to come up. I didn't want those incidents to throw me off course. Rather, I wanted to learn how to roll with the punches and still make the most of my day.
Trying out the workout
Yesterday I put together my morning weights workout plan. My intention is to do this three times a week. The whole workout should take about 1 1/2 hours though I've put aside 2 hours just in case.
Of course this morning I realized that since it was the first day of the semester, I needed to go to work an hour earlier than I will have to starting next week. That totally threw off my timing.
Still, I shortened my warm-up, went straight for the weights workout, did my burpees, and then cooled down & stretched. I wanted to include a short HIIT session after the weights, but I skipped that for today. Hopefully I'll get it in next time.
Trying out the food
I made my egg muffins (basically following this recipe) first thing in the morning but then decided that I didn't want to eat them just before my morning workout. I thought they'd make a better post-workout meal - but would they taste ok cold? There are no food heating facilities at my gym & I definitely wanted to eat something after my workout. It turns out they were ok cold. I think I'm going to chop them up and add half an avocado for a more complete meal. I ate them at 8:30 a.m. -- I was hungry by 10:30. The last thing I want is for my stomach to be growling in the middle of one of my lectures!
I've also decided to make an extra portion of dinner so that I can eat it for lunch the next day. I'm just way too hungry by the time I get home - and being hungry & impatient often leads to unhealthy choices. I'm going to try the leftovers for lunch thing out and see how it goes.
Trying out acupuncture
Yes - this is something new. I finally got an appointment with an acupuncturist who is supposed to be really good. I decided to go because the cramps from my fibroids have just gotten too painful. I'm getting them daily. Although they only occur 3-4 times a day for a short time, it's still enough to make me feel really uncomfortable and of course in pain. I definitely don't want to go through another surgery, and I do believe that's where I'm headed, without trying out other options. So acupuncture it was.
The acupuncturist was optimistic that she could help. I also told her about a few little niggling pains I had in my knee, hip, and shoulder (all on the left side) as well as my migraines and she said she could help with those as well. I'll write more about my experience in another post. For now I'll just say that it wasn't too bad and I'm hopeful.
I will be seeing her regularly for at least a month. This is not something that I planned for, so I'll have to see how I can incorporate this change into my schedule.
Today's Workout
Cardio: 20 minutes on the cross-trainer
Weights: NROL - Workout 2A (about 30 minutes)
Burpees: 90 {challenge total: 530/20,130}
MMA: taekwondo & jiu jitsu @ Sidekick Academy (75 min)
Stretching: 15 minutes
Today's Food
Breakfast pre-workout: Banana
Breakfast post-workout: Egg muffins (3 = 180 calories total)
Lunch: grilled lamb, hummus, muhamara, and 2 pita breads {leftovers from last night}
Dinner: baked white fish with 1/3 sweet potato and some peas
Snack: 2 chocolate digestive biscuits
Exercise was great; food wasn't perfect, but am definitely much more on track.
I'm satisfyingly sore and really sleepy.
Trying out the workout
Yesterday I put together my morning weights workout plan. My intention is to do this three times a week. The whole workout should take about 1 1/2 hours though I've put aside 2 hours just in case.
Of course this morning I realized that since it was the first day of the semester, I needed to go to work an hour earlier than I will have to starting next week. That totally threw off my timing.
Still, I shortened my warm-up, went straight for the weights workout, did my burpees, and then cooled down & stretched. I wanted to include a short HIIT session after the weights, but I skipped that for today. Hopefully I'll get it in next time.
Trying out the food
I made my egg muffins (basically following this recipe) first thing in the morning but then decided that I didn't want to eat them just before my morning workout. I thought they'd make a better post-workout meal - but would they taste ok cold? There are no food heating facilities at my gym & I definitely wanted to eat something after my workout. It turns out they were ok cold. I think I'm going to chop them up and add half an avocado for a more complete meal. I ate them at 8:30 a.m. -- I was hungry by 10:30. The last thing I want is for my stomach to be growling in the middle of one of my lectures!
I've also decided to make an extra portion of dinner so that I can eat it for lunch the next day. I'm just way too hungry by the time I get home - and being hungry & impatient often leads to unhealthy choices. I'm going to try the leftovers for lunch thing out and see how it goes.
Trying out acupuncture
Yes - this is something new. I finally got an appointment with an acupuncturist who is supposed to be really good. I decided to go because the cramps from my fibroids have just gotten too painful. I'm getting them daily. Although they only occur 3-4 times a day for a short time, it's still enough to make me feel really uncomfortable and of course in pain. I definitely don't want to go through another surgery, and I do believe that's where I'm headed, without trying out other options. So acupuncture it was.
The acupuncturist was optimistic that she could help. I also told her about a few little niggling pains I had in my knee, hip, and shoulder (all on the left side) as well as my migraines and she said she could help with those as well. I'll write more about my experience in another post. For now I'll just say that it wasn't too bad and I'm hopeful.
I will be seeing her regularly for at least a month. This is not something that I planned for, so I'll have to see how I can incorporate this change into my schedule.
Today's Workout
Cardio: 20 minutes on the cross-trainer
Weights: NROL - Workout 2A (about 30 minutes)
Burpees: 90 {challenge total: 530/20,130}
MMA: taekwondo & jiu jitsu @ Sidekick Academy (75 min)
Stretching: 15 minutes
Today's Food
Breakfast pre-workout: Banana
Breakfast post-workout: Egg muffins (3 = 180 calories total)
Lunch: grilled lamb, hummus, muhamara, and 2 pita breads {leftovers from last night}
Dinner: baked white fish with 1/3 sweet potato and some peas
Snack: 2 chocolate digestive biscuits
Exercise was great; food wasn't perfect, but am definitely much more on track.
I'm satisfyingly sore and really sleepy.
Tuesday, January 15, 2013
The Burpees Did It
I've realized that the soreness in my thighs that I was feeling earlier this month is actually from the 60-daily burpees that I've been trying to do each day (I have not been successful at doing these on a daily basis, but I haven't given up). After doing my 60 burpees on Sunday (after a 9-day recovery period from my bronchitis) my thighs were killing me. I'm torn between just ignoring the soreness and continuing the burpees so that I don't have to keep going through this soreness or taking a day or two to rest and recover before continuing.
I did not do the burpees yesterday ... but now all I keep thinking about is how behind I am with my burpee count.
My workouts have been spot on.
Yesterday I went to Body Balance in the morning. Marko has taken over the class since his wife, who used to lead the class, has gone to work at another gym. I was a bit apprehensive about how the class would go. It's hard to switch to a new group exercise leader when you're so used to one person and their particular style (plus they know your strengths and weaknesses) but he was great & I really, really enjoyed the class.
At night I had a killer kickboxing session at ClubFit. Marc really pushed me in the beginning - forcing me to put out the idea of being sick and just focus on what I could do and bang out those punches. It was terrific.
Today I had another session at Sidekick Academy. The taekwondo/kickboxing session is nothing too new for me. They're quite technical about getting form and posture right, which is great. The Brazilian jiujitsu part is really interesting -- something very different from anything I've ever done before.
So, my exercise has been great.
The thing that I've been faltering with for the past 3 days is food. I don't know what's happened to me but I do know that I need to get a grip.
This is something that I've been chanting over and over to myself. There's no point exercising for 2-3 hours a day and then eating a bag of Doritos (which is what I did today). They were in the house and I ate them. I'm totally surprised at myself and on the other hand I'm not that surprised.
The appetite that I lost during the worst part of my bronchitis has obviously returned. First it was bread and cheese and today it was chips. This is not good. There's food leftover from when my dad was here - it's gone now - and now there are some munchies that are part of the welcome basket for D's parents. They arrive tomorrow so all that food will be gone too.
I'm definitely disappointed in myself. I should be able to share the same living space with a bag of chips and not give in to temptation ... the fact that I did so gluttonously consume something that I knew was bad for me makes me realize that I do have a long way to go. This is the first time in a LONG time that I had such a binge. I'm going to do my best to ensure that it's the absolute last time that happens.
I've always preached - Don't bring the food in the house. I broke this cardinal rule. Shame on me.
It's done. I'm here now.
There's work to be done!
I did not do the burpees yesterday ... but now all I keep thinking about is how behind I am with my burpee count.
My workouts have been spot on.
Yesterday I went to Body Balance in the morning. Marko has taken over the class since his wife, who used to lead the class, has gone to work at another gym. I was a bit apprehensive about how the class would go. It's hard to switch to a new group exercise leader when you're so used to one person and their particular style (plus they know your strengths and weaknesses) but he was great & I really, really enjoyed the class.
At night I had a killer kickboxing session at ClubFit. Marc really pushed me in the beginning - forcing me to put out the idea of being sick and just focus on what I could do and bang out those punches. It was terrific.
Today I had another session at Sidekick Academy. The taekwondo/kickboxing session is nothing too new for me. They're quite technical about getting form and posture right, which is great. The Brazilian jiujitsu part is really interesting -- something very different from anything I've ever done before.
So, my exercise has been great.
The thing that I've been faltering with for the past 3 days is food. I don't know what's happened to me but I do know that I need to get a grip.
This is something that I've been chanting over and over to myself. There's no point exercising for 2-3 hours a day and then eating a bag of Doritos (which is what I did today). They were in the house and I ate them. I'm totally surprised at myself and on the other hand I'm not that surprised.
The appetite that I lost during the worst part of my bronchitis has obviously returned. First it was bread and cheese and today it was chips. This is not good. There's food leftover from when my dad was here - it's gone now - and now there are some munchies that are part of the welcome basket for D's parents. They arrive tomorrow so all that food will be gone too.
I'm definitely disappointed in myself. I should be able to share the same living space with a bag of chips and not give in to temptation ... the fact that I did so gluttonously consume something that I knew was bad for me makes me realize that I do have a long way to go. This is the first time in a LONG time that I had such a binge. I'm going to do my best to ensure that it's the absolute last time that happens.
I've always preached - Don't bring the food in the house. I broke this cardinal rule. Shame on me.
It's done. I'm here now.
There's work to be done!
Sunday, January 13, 2013
Back at the Gym
I finally went back to the gym today. It was really cold this morning (6C/42F) but at least the sun was out.
I'm always a bit cautious after having my bronchitis phases because I really don't want a setback. At the same time, I've taken 9 days off from the gym - 9!!!! I don't even want to think about that number!
I started off with 20 minutes on the treadmill. I threw in a few mild sprints (total 6 minutes) just to test my lungs. The breathlessness after each sprint set didn't feel that great, but I didn't have a coughing fit which is a great sign.
I feel like I've come to a bit of a crossroads with my training (more on that later) so I decided to restart the New Rules of Lifting program. This time, however, I'm doing the men's one (very similar exercises) just to change up the routine. Plus D is doing the program for the first time so it'll be nice to compare our progress.
So I started off with day one of the warm-up phase of the program. It felt good to be lifting again even though I took it fairly easy and didn't lift too heavy. My body felt quite stiff after all that time off. I'm sure I'm going to feel sore tomorrow!
I was very hesitant about doing burpees today, but I'm already so behind in my count that I had to get it done. So, somehow I banged out 60 burpees (burpees suck) and didn't collapse. That's a good sign.
In the evening I went for my first official taekwondo/kickboxing/jiujitsu class at Sidekick Academy. It went really well. We did tons of push-ups - I really need to work on improving my form! It was my first time working out in a gi. That definitely felt a bit strange. I guess it'll take some getting used to.
All in all, a really good day in terms of workouts. My food for the day was so/so. I ate some bread and cheese which I normally don't do. I really need to stop eating bread. It's all the darn leftover bread from when dad was here. I gotta get rid of it.
The view of the outdoor pool area of my health club - Palms, Kuwait
I'm always a bit cautious after having my bronchitis phases because I really don't want a setback. At the same time, I've taken 9 days off from the gym - 9!!!! I don't even want to think about that number!
I started off with 20 minutes on the treadmill. I threw in a few mild sprints (total 6 minutes) just to test my lungs. The breathlessness after each sprint set didn't feel that great, but I didn't have a coughing fit which is a great sign.
I feel like I've come to a bit of a crossroads with my training (more on that later) so I decided to restart the New Rules of Lifting program. This time, however, I'm doing the men's one (very similar exercises) just to change up the routine. Plus D is doing the program for the first time so it'll be nice to compare our progress.
So I started off with day one of the warm-up phase of the program. It felt good to be lifting again even though I took it fairly easy and didn't lift too heavy. My body felt quite stiff after all that time off. I'm sure I'm going to feel sore tomorrow!
I was very hesitant about doing burpees today, but I'm already so behind in my count that I had to get it done. So, somehow I banged out 60 burpees (burpees suck) and didn't collapse. That's a good sign.
In the evening I went for my first official taekwondo/kickboxing/jiujitsu class at Sidekick Academy. It went really well. We did tons of push-ups - I really need to work on improving my form! It was my first time working out in a gi. That definitely felt a bit strange. I guess it'll take some getting used to.
All in all, a really good day in terms of workouts. My food for the day was so/so. I ate some bread and cheese which I normally don't do. I really need to stop eating bread. It's all the darn leftover bread from when dad was here. I gotta get rid of it.
Wednesday, January 2, 2013
Pushing through the soreness
I was still super-sore this morning. I mean, super, super, super sore --- I could barely lift my hands up to my head to tie my hair back. I guess that's what I get for the 200 push presses (only a 20 kg/45 lb bar though - wtf?) along with 200 push-ups that we did on Monday. In addition to my arms, my thighs were killer sore - I think it's a combination of the 200+ squats from Monday as well as the frantic biking of yesterday ...
Am I complaining? No.
I'm just surprised at how sore I am. Not doing CrossFit for 3 weeks will do that to you I guess!
I went to the gym this morning and couldn't help but laugh when I saw that it was empty. What happened to everyone's New Year's Resolutions? lol
I didn't have anything adventurous planned for this morning. I decided to do a slow and steady walk on the treadmill at an incline to loosen up my thigh muscles. The first 3 minutes were really painful. I actually thought about stopping, but I knew that the only way to loosen them up was to keep moving. Slowly but surely, my muscles began to loosen up and by the end of the half hour, I felt fine. My legs were still a little sore, but not anywhere close to how they were feeling before.
I then decided to tackle the burpees challenge that I set for myself. I never, ever thought that I would do burpees voluntarily, but as both Jenn and Norma have said before - if you hate it, you should do it! How else will I get better at them unless I practice (I'm saying all these positive things but believe me, I'm still resisting inside). Anyway - 60 burpees done.
Unfortunately since nobody showed up for Body Balance class it was cancelled so I had to stretch on my own. The instructor did work with me for a bit though to help me loosen up my tricep and chest muscles. It helped SO much!
I had the rest of the afternoon to get some errands done and rest a bit before heading out to kickboxing class. I was really nervous about how my legs and arms were going to hold up for the class, but I survived! I definitely paused more times than I would have liked to, but there were points when my arms were just burning. Still, no pain, no gain ... so I kept punching on. It was tough, but it felt great to be back!
At night I met up with a friend of mine who is visiting from the States. She's actually the only person I've literally known my whole life. It was lovely catching up :)
Today's Workout
Stretching: 20 minutes
Treadmill: 30 minutes (slow, inclined walk)
Burpees: 60 {challenge total: 120/20,130}
Cardio kickboxing: 1 hour {class at ClubFit}
Today's Food
Breakfast: Egg white and black bean salsa scramble (turned out much better than I expected)
Lunch: Small baked sweet potato with black bean salsa (I've got a ton that needs to be used up)
Dinner: Grilled lamb with some hummus and a few other bits of mezze + a piece of bread that I should have resisted :/
Snacks: 1 banana; 1 tablespoon of peanut butter; cup of green tea; 3 dates; 6 cranberries
Am I complaining? No.
I'm just surprised at how sore I am. Not doing CrossFit for 3 weeks will do that to you I guess!
I went to the gym this morning and couldn't help but laugh when I saw that it was empty. What happened to everyone's New Year's Resolutions? lol
I didn't have anything adventurous planned for this morning. I decided to do a slow and steady walk on the treadmill at an incline to loosen up my thigh muscles. The first 3 minutes were really painful. I actually thought about stopping, but I knew that the only way to loosen them up was to keep moving. Slowly but surely, my muscles began to loosen up and by the end of the half hour, I felt fine. My legs were still a little sore, but not anywhere close to how they were feeling before.
I then decided to tackle the burpees challenge that I set for myself. I never, ever thought that I would do burpees voluntarily, but as both Jenn and Norma have said before - if you hate it, you should do it! How else will I get better at them unless I practice (I'm saying all these positive things but believe me, I'm still resisting inside). Anyway - 60 burpees done.
Unfortunately since nobody showed up for Body Balance class it was cancelled so I had to stretch on my own. The instructor did work with me for a bit though to help me loosen up my tricep and chest muscles. It helped SO much!
I had the rest of the afternoon to get some errands done and rest a bit before heading out to kickboxing class. I was really nervous about how my legs and arms were going to hold up for the class, but I survived! I definitely paused more times than I would have liked to, but there were points when my arms were just burning. Still, no pain, no gain ... so I kept punching on. It was tough, but it felt great to be back!
At night I met up with a friend of mine who is visiting from the States. She's actually the only person I've literally known my whole life. It was lovely catching up :)
Today's Workout
Stretching: 20 minutes
Treadmill: 30 minutes (slow, inclined walk)
Burpees: 60 {challenge total: 120/20,130}
Cardio kickboxing: 1 hour {class at ClubFit}
Today's Food
Breakfast: Egg white and black bean salsa scramble (turned out much better than I expected)
Lunch: Small baked sweet potato with black bean salsa (I've got a ton that needs to be used up)
Dinner: Grilled lamb with some hummus and a few other bits of mezze + a piece of bread that I should have resisted :/
Snacks: 1 banana; 1 tablespoon of peanut butter; cup of green tea; 3 dates; 6 cranberries
Friday, December 28, 2012
Adrenaline Perhaps?
I went to bed a little after midnight and woke up at 3 a.m. I'm talking wide awake, ready to go running type of waking up.
WFT?
I tried to relax and just loosen up to fall back asleep, but it didn't happen. So at 3:45 a.m. I got out of bed. I commented on a few blogs and then went about doing a few things around the house. It sucked. I really wanted to be curled up in bed and asleep. Why was I awake?
The only thing that I could think of was that I haven't exercised in the evening for the past 2 weeks. Maybe it was the late workout (ending at 7 p.m.) that had my adrenaline going? I know that when I started CrossFit I would be exhausted at the end of the day but after only a few hours of sleep I would be wide awake. My Coach told me that it was the adrenaline ... if this is the case, then I need to figure out a way to at least make up for the sleep somehow. With the workouts I have planned, I will not be able to survive on just 3 hours of sleep.
I am determined to get my minimum of 6 hours of sleep and eat regularly/properly. I've found myself feeling a bit too hungry between meals. I haven't counted calories in ages, but a run down of my calories yesterday (600-700 calories consumed by dinner time) made me realize that I need to definitely add more protein to my diet. I don't like feeling weak, tired, and hungry - obviously that is counter-producted to me getting in good workouts.
Back to the drawing board.
An hour of cardio scheduled for the day - and then, I plan on just vegging!
WFT?
I tried to relax and just loosen up to fall back asleep, but it didn't happen. So at 3:45 a.m. I got out of bed. I commented on a few blogs and then went about doing a few things around the house. It sucked. I really wanted to be curled up in bed and asleep. Why was I awake?
The only thing that I could think of was that I haven't exercised in the evening for the past 2 weeks. Maybe it was the late workout (ending at 7 p.m.) that had my adrenaline going? I know that when I started CrossFit I would be exhausted at the end of the day but after only a few hours of sleep I would be wide awake. My Coach told me that it was the adrenaline ... if this is the case, then I need to figure out a way to at least make up for the sleep somehow. With the workouts I have planned, I will not be able to survive on just 3 hours of sleep.
I am determined to get my minimum of 6 hours of sleep and eat regularly/properly. I've found myself feeling a bit too hungry between meals. I haven't counted calories in ages, but a run down of my calories yesterday (600-700 calories consumed by dinner time) made me realize that I need to definitely add more protein to my diet. I don't like feeling weak, tired, and hungry - obviously that is counter-producted to me getting in good workouts.
Back to the drawing board.
An hour of cardio scheduled for the day - and then, I plan on just vegging!
Sunday, December 23, 2012
Nine Days
So, there are 9 days left in the year and I really want to end the year on a very high note. It's been a positive year so far, but I know that I've been slacking a bit lately in terms of being careful with my eating. My workouts have been fine, but even they haven't been 100% on track because I've had to made do in between my travel schedule. In any case, this is no time to make excuses. It's time to get focused and make sure I do what needs to be done to feel good at the end of this year.
I was up at 4:30 a.m. and ready for my morning yoga by 5. I haven't done my morning yoga routine in a long time ... it's definitely time to get back into it. My body felt stiff but I know after a few days of practicing my poses I'll regain my flexibility.
I then headed to the gym at 6:30 a.m. Although I worked out while on vacation I still felt a bit out of sorts, especially given the exhaustion I've been feeling over the past 2 days. So, I decided that this morning would kinda be a warm-up workout - a few exercises for different parts of the body to get the ready for more intense workouts. I started with 20 minutes on the treadmill. I mainly walked, but I threw in a few 1-min jogs ... they weren't difficult, but they weren't easy either. As I said, my body has been feeling really stiff. I need to work on that because I don't want to lose all the progress I made so far with C25K.
I then did 20 minutes on the cross-trainer. This felt much better, and I was satisfyingly sweaty after the 20 minutes.
I followed this with a short weights circuit - 3 rounds, 6 reps each, empty bar (20 kg/45 lbs) - deadlifts, squats, dead rows, military press, cleans, and pull-ups on the assisted pull-up machine.
I then did 100 ab crunches & 100 oblique crunches.
I had a good cool-down stretch, including some back extensions which I don't do nearly enough of, and then went on with my day.
Although I took it easy, my body immediately responded to the exercise, which makes me feel great.
I'm hoping that I can incorporate a morning workout from now on since my teaching schedule will be changing starting in January. I really enjoy hitting the gym first thing in the morning, especially because if something happens to come up, I don't feel bad because I already got my workout done.
Part of my errands today was to buy my groceries for the week. Now my fridge is stocked with lots of fresh vegetables and fish. The only day I won't be cooking at home this coming week is Christmas, but I've already made plans as to what and where I'll be eating on that day so it should be just fine :)
I was up at 4:30 a.m. and ready for my morning yoga by 5. I haven't done my morning yoga routine in a long time ... it's definitely time to get back into it. My body felt stiff but I know after a few days of practicing my poses I'll regain my flexibility.
I then headed to the gym at 6:30 a.m. Although I worked out while on vacation I still felt a bit out of sorts, especially given the exhaustion I've been feeling over the past 2 days. So, I decided that this morning would kinda be a warm-up workout - a few exercises for different parts of the body to get the ready for more intense workouts. I started with 20 minutes on the treadmill. I mainly walked, but I threw in a few 1-min jogs ... they weren't difficult, but they weren't easy either. As I said, my body has been feeling really stiff. I need to work on that because I don't want to lose all the progress I made so far with C25K.
I then did 20 minutes on the cross-trainer. This felt much better, and I was satisfyingly sweaty after the 20 minutes.
I followed this with a short weights circuit - 3 rounds, 6 reps each, empty bar (20 kg/45 lbs) - deadlifts, squats, dead rows, military press, cleans, and pull-ups on the assisted pull-up machine.
I then did 100 ab crunches & 100 oblique crunches.
I had a good cool-down stretch, including some back extensions which I don't do nearly enough of, and then went on with my day.
Although I took it easy, my body immediately responded to the exercise, which makes me feel great.
I'm hoping that I can incorporate a morning workout from now on since my teaching schedule will be changing starting in January. I really enjoy hitting the gym first thing in the morning, especially because if something happens to come up, I don't feel bad because I already got my workout done.
Part of my errands today was to buy my groceries for the week. Now my fridge is stocked with lots of fresh vegetables and fish. The only day I won't be cooking at home this coming week is Christmas, but I've already made plans as to what and where I'll be eating on that day so it should be just fine :)
Sunday, December 9, 2012
Rowing
When I woke up this morning all I could think about was how poorly I did on that row machine yesterday. Trying for sub-2 minutes and getting 2 1/2 minutes sucked.
I know that I was tired, and I did try ... but still, I knew that if I wanted to achieve that sub-2 min row, then I'd have to practice.
So, this morning I got up, finished the bit of work that I had to do, and headed to the gym.
I had boxing scheduled for the evening so I didn't want to overdo it. I decided to practice 2 skills - jump rope and rowing.
I know that I was tired, and I did try ... but still, I knew that if I wanted to achieve that sub-2 min row, then I'd have to practice.
So, this morning I got up, finished the bit of work that I had to do, and headed to the gym.
I had boxing scheduled for the evening so I didn't want to overdo it. I decided to practice 2 skills - jump rope and rowing.
My workout in the morning was:
200 jump rope skips followed by a 500 m row.
I repeated that 5 times.
My fastest 500 m row was completed in 2 min 5 sec.
So bloody close!
I'm amazed at how exhausting rowing is. The first 300 meters is fine, and then the fatigue starts to set it. All of a sudden you're looking at the bar in front of you thinking, pulling it shouldn't be hard - and then you go to pull it and think - why is the bar so heavy?!
Getting the coordination and technique right is essential. I don't think I'm rowing efficiently. I'm sure that if I work on that I'll be able to shave those extra seconds off.
In the late afternoon I headed to boxing class. We had a really good session. I'm enjoying the mini sparring bouts that we're doing. I'd actually like to focus on that more because I think it'll help me improve my reflexes and actually think more about what I have to do. There was one point during the sparring session that the coach was punching (lightly tapping) at my gloves which were guarding my face and all I kept thinking was - what the hell should I do? He's punching at me ... and that's when he told me to focus on what areas of his body were open (his abdominal region) and go for that. Once he said that, it clicked and I was able to work on reading my opponent more instead of just focusing on defending myself.
It was a good lesson.
I love bag work/pad work, but I think it's only sparring that will really prepare you for thinking on your feet and landing good punches.
My legs are incredibly sore from today's rowing. Who would have thought that just under 13 minutes of rowing would leave me so sore. I felt a bit wobbly in my high heels in the evening ... but that sore feeling is so satisfying!
Friday, December 7, 2012
Success all Around
I spent 11 hours on my feet cooking and preparing for yesterday's dinner party. Usually, even before the guests have arrived and definitely by the time they have left, I am exhausted and my feet, legs, and back feel like they're on fire ...
Not last night. I was really surprised at how relaxed and good I felt even after doing all the tidying up etc. after the night was over. I'm sure it has to do with both the weight I've lost and the strength I've gained.
It was just great to see/feel yet one more aspect of my life that has been positively affected by all the effort I've been putting in to taking care of my health. I mean, I know that all the changes have been good for me, but it just gives a bit of extra validation when you see/feel it in action.
So, the belated Thanksgiving feast was a success. My friends' reaction to the spread, especially the 24 lb. turkey, was one of completely surprise and awe - just like me during my first Thanksgiving celebration. It was something that we had only really ever seen on TV ... and then to experience it ... well, I'm glad that I was able to share that joy with others.
The dinner featured turkey, sweet potatoes (just baked with olive oil, salt, and pepper), string beans (lightly sautéed in olive oil and garlic, chick peas in tomato sauce (a touch of Bangladesh), quinoa stuffing (made with zucchini and mushrooms), and a few other dishes.
I did my best to keep it healthy and guilt free, and I do think I did a good job :)
I didn't make it to the gym yesterday, so I wanted to make sure I did some exercise today.
I headed to my regular gym (The Palms) for a cardio session. It felt really, really good to just put my music on, get on the cross-trainer, and move. I didn't have to worry about weights or punching anything -- my upper body got some much needed rest. It felt great :)
Not last night. I was really surprised at how relaxed and good I felt even after doing all the tidying up etc. after the night was over. I'm sure it has to do with both the weight I've lost and the strength I've gained.
It was just great to see/feel yet one more aspect of my life that has been positively affected by all the effort I've been putting in to taking care of my health. I mean, I know that all the changes have been good for me, but it just gives a bit of extra validation when you see/feel it in action.
So, the belated Thanksgiving feast was a success. My friends' reaction to the spread, especially the 24 lb. turkey, was one of completely surprise and awe - just like me during my first Thanksgiving celebration. It was something that we had only really ever seen on TV ... and then to experience it ... well, I'm glad that I was able to share that joy with others.
The dinner featured turkey, sweet potatoes (just baked with olive oil, salt, and pepper), string beans (lightly sautéed in olive oil and garlic, chick peas in tomato sauce (a touch of Bangladesh), quinoa stuffing (made with zucchini and mushrooms), and a few other dishes.
I did my best to keep it healthy and guilt free, and I do think I did a good job :)
I didn't make it to the gym yesterday, so I wanted to make sure I did some exercise today.
I headed to my regular gym (The Palms) for a cardio session. It felt really, really good to just put my music on, get on the cross-trainer, and move. I didn't have to worry about weights or punching anything -- my upper body got some much needed rest. It felt great :)
Tuesday, December 4, 2012
Working My Arms
I can really see a difference in the way my arms feel and are shaping up. It must be all the boxing. I was definitely feeling a bit of fatigue today after not only Sunday's boxing session, but also yesterday's practice with snatches. In any case, the training is going well and I really am enjoying every second of it. I love the sound of that hollow pop as my punch hits the pad. I can tell that my Coach is really pushing me, coz' he doesn't just hold the pads - no, he brings them towards me hard so I've really got to be ready to not only strike, but also absorb the impact.
This reminds me, I've got to get better at putting on my handwraps. I don't know why I haven't figured it out yet. It sounds silly, but I probably need to sit down and practice wrapping my hands. The last thing I want is to injure my wrist or fingers.
I also realized today that I think my 14 oz. gloves are too big. The extra padding is great, but for the first time today I felt like I wasn't getting enough impact - like the padding was actually getting in the way of me feeling the full force of the bag. I'll try a lighter pair of gloves and see how they work out.
For our warm-ups we've been practicing our skipping. My regular skips are fine (double-unders still suck - must practice!!). However, we've also been trying to skip on one leg. It's been challenging! Surprisingly I'm much better skipping on just my left leg than I am my right. It takes a bit of coordination and balance to do the exercise -- again, lots of practice needed!!
For the first half of the boxing session we focus on technique and skills. For the second half we've got a circuit workout. Today was 3 rounds/1 minute per exercise of:
Pad work with the coach
Bicycle crunches
Bag work - focus on hooks
Back extensions
Bag work - focus on explosive punches {one minute doesn't sound like a lot, but trust me, it is tiring!}
Jump squats
Moving push ups {I started on my toes, but finished on my knees - still, it's getting better}
:)
This reminds me, I've got to get better at putting on my handwraps. I don't know why I haven't figured it out yet. It sounds silly, but I probably need to sit down and practice wrapping my hands. The last thing I want is to injure my wrist or fingers.
I also realized today that I think my 14 oz. gloves are too big. The extra padding is great, but for the first time today I felt like I wasn't getting enough impact - like the padding was actually getting in the way of me feeling the full force of the bag. I'll try a lighter pair of gloves and see how they work out.
For our warm-ups we've been practicing our skipping. My regular skips are fine (double-unders still suck - must practice!!). However, we've also been trying to skip on one leg. It's been challenging! Surprisingly I'm much better skipping on just my left leg than I am my right. It takes a bit of coordination and balance to do the exercise -- again, lots of practice needed!!
For the first half of the boxing session we focus on technique and skills. For the second half we've got a circuit workout. Today was 3 rounds/1 minute per exercise of:
Pad work with the coach
Bicycle crunches
Bag work - focus on hooks
Back extensions
Bag work - focus on explosive punches {one minute doesn't sound like a lot, but trust me, it is tiring!}
Jump squats
Moving push ups {I started on my toes, but finished on my knees - still, it's getting better}
:)
Thursday, November 29, 2012
Five Days Straight
For the first time, I had boxing training for 5 days straight. Sunday, Tuesday, and Thursday (today) were 1 1/2 hours of pure boxing/power/strength and conditioning. Monday and Wednesday were kickboxing/technique/and a bit of MMA.
I am absolutely LOVING it!
I see a huge difference in my arm strength and power. Of course I still have a lot of work to do, but I've definitely been improving.
It's quite challenging focusing on your form and then adding the elements of speed and power to the movement. It's so easy to literally get thrown off balance and lose concentration. You've got to be quick, powerful, and accurate.
I've definitely landed quite a few good punches over the past few days. I'm looking forward to throwing many more solid ones.
---
This week I didn't get any CrossFit training sessions in. I was beginning to feel a bit frantic because I feel like I'm behind on my training, especially with traveling as well as not meeting this week. The main concern I had was that one of my kickboxing training sessions happens exactly during our class time. I don't want to give up either. I spoke to my Coach today and he was great about it. He said if I was learning and benefitting from kickboxing that I should keep going to the sessions and he would work out another time for me to train so that I don't fall behind and lose my strength/stamina/endurance.
I can't tell you what I relief it was to hear that. That extra bit of flexibility will really help me out. Can't wait to get my schedule sorted so that I can focus on doing instead of thinking/planning/hoping. At least I'm taking out my frustrations on the boxing bag :)
A few pix taken yesterday:
Heading out to ClubFit Kuwait for my kickboxing session - gotta have my Everlast bag!!
Reasons to be fit: [Loved this]
I am absolutely LOVING it!
I see a huge difference in my arm strength and power. Of course I still have a lot of work to do, but I've definitely been improving.
It's quite challenging focusing on your form and then adding the elements of speed and power to the movement. It's so easy to literally get thrown off balance and lose concentration. You've got to be quick, powerful, and accurate.
I've definitely landed quite a few good punches over the past few days. I'm looking forward to throwing many more solid ones.
---
This week I didn't get any CrossFit training sessions in. I was beginning to feel a bit frantic because I feel like I'm behind on my training, especially with traveling as well as not meeting this week. The main concern I had was that one of my kickboxing training sessions happens exactly during our class time. I don't want to give up either. I spoke to my Coach today and he was great about it. He said if I was learning and benefitting from kickboxing that I should keep going to the sessions and he would work out another time for me to train so that I don't fall behind and lose my strength/stamina/endurance.
I can't tell you what I relief it was to hear that. That extra bit of flexibility will really help me out. Can't wait to get my schedule sorted so that I can focus on doing instead of thinking/planning/hoping. At least I'm taking out my frustrations on the boxing bag :)
A few pix taken yesterday:
Heading out to ClubFit Kuwait for my kickboxing session - gotta have my Everlast bag!!
Reasons to be fit: [Loved this]
Saturday, November 17, 2012
First Race Bib & Medal
This morning I woke up at 5 a.m., stretched a bit, had a banana with 1 tablespoon of peanut butter, then left the house at 6:45 a.m. to the Marina Crescent for my first 10km race!
This is not something that I had really planned on doing, and I definitely didn't train for it. However, I had heard about this run - a half marathon & a 10km - and since it was for charity (providing insulin pumps for kids) plus since 2 of my teammates from the CrossFit team said they were going to do it ... they convinced me to go along. One of them is a runner. The other one is training to be a runner ... and then there's me, who still can't run a straight 5km yet, and whatever running I do is on a treadmill.
Still, since I did do a 10km (also with no training) in February of this year I thought I'd go for it. I'm much stronger, healthier, fitter, and thinner/lighter now -- so even though it would be tough, I still wanted to give it a go. Plus having 2 teammates to encourage me made all the difference.
Unlike the run in February, the weather today was fabulous. Nice, crisp cool air in the morning and just the right temperature during the run.
I had a great time and I definitely improved in all aspects - endurance, the amount I ran in one stretch, the number of walking breaks I took - tried to keep them really, really short, time it took to complete the run (I think it was 1 hr. 15 min).
I will definitely start training for next year. I've got to get outdoors and practice running on the pavement. I figure if I could complete this without proper practice today, with practice, it should be a lot better!
A few pix of the day:
The race bag I received yesterday
My first Race Bib, Finisher's Medal, and Race Wristlet :)
This is not something that I had really planned on doing, and I definitely didn't train for it. However, I had heard about this run - a half marathon & a 10km - and since it was for charity (providing insulin pumps for kids) plus since 2 of my teammates from the CrossFit team said they were going to do it ... they convinced me to go along. One of them is a runner. The other one is training to be a runner ... and then there's me, who still can't run a straight 5km yet, and whatever running I do is on a treadmill.
Still, since I did do a 10km (also with no training) in February of this year I thought I'd go for it. I'm much stronger, healthier, fitter, and thinner/lighter now -- so even though it would be tough, I still wanted to give it a go. Plus having 2 teammates to encourage me made all the difference.
Unlike the run in February, the weather today was fabulous. Nice, crisp cool air in the morning and just the right temperature during the run.
I had a great time and I definitely improved in all aspects - endurance, the amount I ran in one stretch, the number of walking breaks I took - tried to keep them really, really short, time it took to complete the run (I think it was 1 hr. 15 min).
I will definitely start training for next year. I've got to get outdoors and practice running on the pavement. I figure if I could complete this without proper practice today, with practice, it should be a lot better!
A few pix of the day:
The race bag I received yesterday
Goodies inside the race bag - A Nike dry-fit t-shirt, my wristlet, a box full of raisins, cranberries, and nuts, some sunblock (which I neglected to use!!) and most importantly, my Race Bib!
Me and My CrossFitQ8 Gals after finishing
All smiles and sweat at the finish line!! :)
My first Race Bib, Finisher's Medal, and Race Wristlet :)
So happy!!
Subscribe to:
Posts (Atom)