Friday Five

I thought I'd get back to my Friday Five posts as a quick recap of the week. Sunday is usually my prep day for the week, but this past Sunday, I was so busy with training and then helping out during the Gracie Game day for the kids that I was exhausted and didn't do nearly enough prep for the week. That kind of threw off my groove for the rest of the week ... but nevertheless, despite not being able to follow my usual schedule the way I wanted too, I had a pretty good week.


1) On Sunday I participated in my first ever Gracie Games Day. It's held for the kids at the Jiu-Jitsu school as a reward for doing a good job with their class attendance, participation, and general behavior outside of class (e.g. good manners, being helpful, etc.). I"m not used to being around kids so it was quite overwhelming for me, but it was also quite a bit of fun!

 a few shots of the kids during game day

2) In general I've been spending  lot of time on the mats. In fact, I head to the Jiu-Jitsu school everyday to either train or assist the head coach. It's good practice for me as I continue to prepare for my Instructor's Certification Program. Plus I'm thoroughly enjoying it!

with one of my training partner's after a session on the mats

3) I attended a Muay Thai seminar held at Watford Martial Arts Center where I do my Muay Thai and my yoga. It was given by fighter John Wayne Parr. The seminar was great -- high level of energy and enthusiasm, lots of techniques fit in ... overall really enjoyable and informative!

my training partner and I with 10x world champion in Muay Thai John Wayne Parr

John Wayne Parr doing a demo with me during the seminar

4) I started a new weight training program -- for the past 8 weeks I was focusing on fewer reps and heavier sets. It was definitely good, but I found that the recovery time took a lot longer than I would have liked. Now I'm back to a more normal routine - 4 sets of 10 reps - hoping to continue to get stronger and build muscle.

low rows - one of my favorites

5) The Whole Life Challenge ends tomorrow. I still want to make sure I stay on track through the holiday season until the end of the year so I've organized a new challenge. If you'd like to join, please connect through the group's Facebook page entitled: It's a Lifestyle. A brief outline of the challenge is listed below and more details are posted here.

It's a Lifestyle -- the Facebook page for the 50 Day Challenge

details of the 50 Day Challenge

Ending the Month on a High Note

Wow, October has been super busy and also very, very fulfilling.

You  know that t-shirt that says Eat, Sleep, Train Repeat? Well, add in Study and Cook and that pretty much sums up my life. It's routine. It's predictable. It's all very satisfying :)

Ever since I started studying for the Instructor's Certification Program, I have been overwhelmed with work. The curriculum is a lot more detailed than I had expected. It's been an amazing learning experience. I have particularly loved how I've seen links between the teaching methodology I've applied while teaching English at a university and what is applied to teaching martial arts. It's been fascinating. Although it's been a lot of work, I really have been quite thrilled at all the new things I've been learning. I've made quite a bit of progress through the curriculum over the past 2 weeks. There's still a lot more to be done ... I'll definitely be nervous until I find out whether or not I've qualified for the next level.

There's about another week of the Whole Life Challenge left. I've been completely spot on with everything - my nutrition, my workouts, my lifestyle challenges ... I have used some of my indulgence points and have learned a lot about my food mindset in the process. I'll be posting my reflections on the challenge on my WLC blog later on. The food parameters of the challenge definitely suit me. The only thing I still have to work on is my desire for something sweet. I tried a few challenge-compliant desserts this time (different things sweetened with dates), and while they were nutritionally sound, this past week I've given up on those as well because I really need to not want something sweet at all. It's tough. It's something that I'll continue to work on.

The good thing is that I've got my food prep down to quite a routine. I do spend quite a lot of time on Sundays getting food ready for the week. It is worth it though. I just wish I could do it ALL on Sunday. I still end up spending a couple of hours a day with food prep - particularly dinner. I'm getting better at it, but as much as I love cooking, I would like to cut down a bit more kitchen time. Let's see how November goes ...

I finished my Weights program. It was a tough one -- fewer sets and reps, heavier weights. As much as I loved pushing myself and lifting heavy, it was a difficult program to follow. First of all, I didn't count on having to take so much time to recover from my lifts. After I did my 90 kg squats, it took me a good 4 days before I felt completely like myself. Part of it is that I haven't really been fully resting - I'm either at MetaFit, Jiu-Jitsu, Muay Thai, or Yoga ... so my schedule is packed. It's fun and I do enjoy it all, but I the heavy lifts threw me off a bit. Once I got to the really heavy lifts, I was only lifting once, maybe twice a week. I'm happy with the progress I made, but I'm glad to be scaling back to a more regular program until the start of next year.

Yesterday, I went up to 100 kg on my Deadlifts. This was a big accomplishment for me given that I really suffered when I dislocated my wrist at the end of last year. Refraining from any weight training for 4 months and then starting again from really light weights was difficult for me - psychologically more than physically. However, I'm so glad I (for once) actually listened to my doctor and followed my rehab program to the letter. It helped me get to where I am today. I still haven't hit my 120 max as before, but I'll get there.

Here's a comparison pic - the top photo is of me doing Deadlifts for the first time after dislocating my wrist. It was taken in March 2014 at I'm tentatively lifting 25 kg. Then there's the mini video excerpt of me lifting 100 kg. Prior to that 100 kg lift, I had completed 3 sets of 6 reps at 70, 80, and 90 kg respectively, so I felt great about my progress. Onward and upward! :)

A Full Week!

It has been a FULL week for me.

I started off the week still feeling quite achy from my workouts from last week. Part of it was from my general training and getting back to  my weight lifting, but most of it was me still recovering from the MetaFit training course! I think I did a few too many burpees, squats, and lunges -- my left knee was feeling terrible!

I approached my workouts with caution, but was happy that I didn't feel any major pains.

I just focused on active recovery on Monday with a long walk.
It's just as well I didn't do anything major because Tuesday ended up being a LONG day of workouts.

I went to a 7 a.m. Yoga class at the martial arts center. Then I hit the weights and did a MetaFit class at my local gym, followed by 2 hours of Jiujitsu in the evening.

Wednesday was my first evening Muay Thai class. It was fantastic! I had such a good time :) It felt great to work up a sweat hitting pads again. That class was followed by Yoga for Muay Thai. I left the martial arts center feeling relaxed and totally stretched out, which led to a great night of sleep.

Thursday morning I was back at the gym for weights and MetaFit and then a really intense session of Jiujitsu. I'm preparing to take my blue belt test soon, so I've been drilling my moves quite seriously.

Today I attended a 6:30 a.m. Muay Thai session followed by another hour of yoga. Plus tonight I've got Jiujitsu again.

Filling up the Mini Cooper with my Muay Thai gear and yoga mat.

Glad I didn't get a Smart car!

It feels fantastic to be able to fit in 3 1-hour yoga classes in my week. I am SO stiff. Not doing any proper yoga for 10 months has really had an impact on my flexibility. I'm hoping that continuing to do the classes will really help me loosen up.

Aside from Jiujitsu I don't really have anything else scheduled for this weekend. I may try to fit in either a MetaFit session or just some walking. We'll see. Rest is definitely on the agenda! The Whole Life Challenge starts tomorrow!! I can't wait :)

Liberating and Empowering - Part I

Recently I've used the word liberating quite a few times in comments I've made on blog posts. I think that's the one word that best describes how the weight loss process has been for me. Liberating -- and if I had to choose another word, empowering.

Changing my attitude towards health and fitness came gradually.

For me, it was weight lifting that really got me started. In the beginning, I would tentatively hide up in the women's area of the gym and pick up the weights -- and by the end of just the first phase of the New Rules of Lifting for Women program, I had seen a lot of progress. By the end of the whole program, I felt … you guessed it - liberated and empowered!

For me, what really helped was making note of my progress. I had my fitness routine written down, and  I made sure to write down what exercise I was doing and what resistance I was using. This way I had a record of what I was doing so I didn't need to restart the program from scratch. More importantly, each time I was able to lift a little more, I felt great.

It felt amazing to go from doing a 12 kg back squat to an 80 kg back squat -- and eventually to my 105 kg 1RM (which I haven't hit again in a while). Just writing that down gets my adrenaline going.

It makes me KNOW, not just believe, that I can do whatever I set out to do.

If you read through my blog, you can see that I had many, many struggles. I still do. However, I've seen what I can accomplish. I know what that accomplishment feels like. More importantly, I know that I can do it. The only thing standing in my way is myself.

It's amazing how quickly those negative thoughts can multiply and get in the way of real progress.

This is when you have to be strong. This is when you have to free yourself from doubt and push through -- know that you are strong. Know that what you dream for yourself is possible. Know that the temporary discomfort and doubt is just that -- temporary. You need to just stick to your plan and keep moving forward.

I still walk around the gym with my chart and my pen. The system works for me, so I've stuck to it. I feel that over the past 6 months I have lost a lot of muscle/strength. I want that back. I've lost some muscle definition and just overall, I'm not feeling that lean and strong. It's frustrating because in some ways it does feel like a step back. However, I've spent long enough organizing my plan and writing things down. The time to act is now. I'm doing great with my exercise -- now it's the food that has to follow. This is definitely where the Whole Life Challenge is going to come in.

More on that tomorrow …

Progressing despite Disruptions

My acceptance of chaos as the default status of my life has been the only thing that has helped me keep pushing forward over the past few years. I still make plans. I still have the intention to do certain things -- but then life happens and it is just chaos.

I've said it many times before, I don't function well without a plan. I like having a routine (not just for food and fitness, but for everything), and I like being able to stick to it. More than anything, the plan helps me measure my progress. Did I get things done? Have I accomplished anything within X amount of time? Or did I waste the past day/week/month/year sitting on the couch waiting for the perfect circumstances.

Not having a plan/routine stresses me out. I don't feel like I have any control over my life -- and the temptation to just say 'Fuck it' is really high. Things aren't going my way now so why bother?

Luckily, I those silly tantrums only last a short amount of time and I can move on. Some days it's easier to move on than others. Still, I move on.

My whole plan for the end of July (after returning from vacation) was to spend my days eating right, working out, and planning a good routine for August. I talked about gathering my tools for success - joining Weight Watchers, joining My Fitness Pal (I'm PlumpetalsFit if you want to add me), making sure to wear my FitBit every day. I also talked about researching food plans and trying to come up with some sort of eating program that will help optimize my training and break through this wretched plateau I'm stuck on once again.

Of course after all that, I am not preparing for yet another trip abroad. I do love to travel - however, this trip was unplanned and isn't really for pleasure. I'm anxious about it as I am worried about my brother's condition and I do hope that some breakthrough will be made while I'm there.

In the end, it's family first.

So, that's life. I'm getting on with things as that really is the only way. Of course I will plan (hahaha) some sort of fitness regime to follow while I'm abroad, but in the meantime, an update on how things have been progressing after my move to London in terms of my fitness.

I really have not had a proper weight lifting session for almost a year. After dislocating my wrist in November and going through a long healing period, my weight training recently has been more about recovery rather than increase in strength.

After moving to London, I set up a program to cover some basic lifts. My goal was to work towards rebuilding the strength I had when I was doing CrossFit regularly.

Today was my last training day of my program, and I'm quite pleased with how I've done. Given my circumstances (moving to London, going away on a 2 week vacation, then a 3 day weekend, and dealing with family stuff), I am happy with my progress.

Here's my chart (these are not all the exercises I did nor are they listed in the order of my program) --
4 sets x 10 reps each

London Fitness Progress

7 weeks 

Exercise	Start Weight	End Weight
Squats	20 kg	70 kg
Deadlift (quads)	20 kg	55 kg
Deadlift (hamstrings)	20 kg	50 kg
Chest press	20 kg	30 kg
Cable chest flies	9/side	13.5/side
Low row	13.5 kg	31.5 kg
Incline chest press (db)	5 kg/hand	11 kg/hand
One point row (db)	5 kg/hand	8 kg/hand
Push press	20 kg	30 kg
One arm shoulder press (db)	5 kg	9 kg
Thrusters	10 kg	25 kg
Lateral pull	22.5	31.5 kg
Cable pull downs	13.5 kg	40.5 kg
Row (db)	5 kg/hand	9 kg/hand

I still haven't reached the heaviest weights that I lifted before, but I really am quite happy with my progress, especially because I confidently completed all of the reps in excellent form but with some difficulty. I know that I was pushing myself, but I also know that I'm ready to move on.

I'm looking forward to continuing to build my strength.

After today's gym session of lifting, boxing, treadmill, and stretching -- loving my new Nike leggings - the color cheers me up :) 

Where did the Week Go?

I can't believe it's Friday already! I actually didn't realize what day it was until I read somebody else's blog with the same opening statement! I was like what?! How did that happen?

It has been a busy, busy week. A quick update:

1) Weight training: I only got 2 weight sessions in this week, but they were both really good. Ever since I came to London (and also during the time I was training on vacation), I've been rotating 3 weight lifting routines (5 different exercises in each routine, 10 reps each). I'm so happy to see progress! I have one more weight training session left of this program before I move on to something a bit different.

2) Cardio: My cardio has mainly been walking and circuit training through MetaFit class. I did a couple days of HIIT training on the treadmill, working in a few sprints, but it's still not easy on my knees. I so desperately want to run, but I keep getting knocked back. I think I need to continue to work on strength training and hopefully that will have a positive impact on my running.

3) Jiujitsu: I finally restarted jiujitsu training this week! I was so happy to get back into it, but not so thrilled to be training in a gi. I just don't find it comfortable. Still, the two sessions were really good. We worked on rear naked chokes and triangle chokes - some of my favorite moves :)

4) Weight Watchers: My first weight watchers weigh in was frustrating. I lost 1/2 kg. I wasn't surprised. I had 3 meals out during the week so I'm sure that didn't help. This week they started talking about pro points but it all sounds a bit complicated for me for where I'm at. I'm sticking to the simple start plan until I see a bit more movement with my weight.

5) My Food: The biggest effort I've made this past week as to cut down my dinner portions. Even though my dinners are clean and healthy, I know that I need to watch how much I'm eating. I've been doing that, but I've been going to bed hungry, and I really hate that feeling. Still, I survive through it. I'm going to keep at it for a while and see where it goes. The discipline has to pay off at some point.

6) Tracking: I wear my Fitbit to track my steps and I've been logging into My Fitness Pal for the past 2 weeks now. I don't rely on the numbers they give for calories burned during activities, but tracking food has been good. I've connected with a few people on My Fitness Pal -- if you're on it, do look me up! I find the extra connection helpful and motivating!

7) Update on my brother: He's still in hospital. There's still no confirmed diagnosis. Today, for the first time after his surgery last week, he was able to move his legs a bit (after an aggressive treatment with steroids). I'll be flying to Bangkok next week - I'm just too far away from my family during such a stressful time. Applying for my visa too huge chunks of time out of my days this week. It's always such a frustrating process. If you don't have to apply for visas to travel, count your blessings!!!

8) Final thoughts: I was so hoping to fall into a more normal routine starting August 1st. However, with my upcoming travel, it looks like that is not going to happen. I know that several blog posts ago I accepted the fact that my norm was to have a chaotic schedule, but still -- the lack of routine is so difficult to deal with. I'm trying to stay positive and keep working at it. Regardless of what's going on, the basics never change -- eat healthy and keep exercising.

Recent Fitness Adventures

A couple of weeks ago, I went for a walk/jog near my apartment. It was a beautiful morning - a great way to start the day before heading off to work plus the perfect chance to try out my new Asics sneakers. Just as I was getting ready to head home, I reached into my pocket and realized I had dropped my house key somewhere along the way.

I walked for another 1.15 hours (adding another 4 km) looking for the key. I was so distraught that I had both D and my brother leave work and come help me find the key (I didn't want to have to deal with changing the lock and telling the landlord - not when leaving for London is right around the corner!). Luckily D spotted it and saved the day. I've been slightly paranoid about losing the key ever since!

My Brazilian Jiujitsu practice has been going really well lately. There were a number of moves that I had a lot of difficulty with before. It's hard to approach training when you know you're going to do something that you're not good at. Whenever I approached the mat knowing that I was going to practice a move that I struggled with before, I would overwhelm myself with negativity.

Why?

Why do I do that to myself? I mean, it's not like I'm afraid to work hard or try. However, the fear of failure and the disappointment I feel in myself when I get something wrong is really strong.

In any case, I'm happy to say that all of the moves, and I mean ALL of the moves that I felt hesitant about went wonderfully. I just felt strong and ... determined. I felt determined. That's what it was. I wanted to get it right. That combined with what I can only link to perhaps an improvement in my overall fitness really helped. Plus we kept practicing and practicing until I felt comfortable with each move. It's been great. Really, really great.

Straight Armlock from Guard - love this move! 

If I pull his wrist downwards, into my chest, I could totally break his arm. Guard up! 

I've been timidly testing my strength at the gym with weights. I started really, really light. I'm talking 3 or 4 kg dumbbells and at max a 10 kg barbell. I was so paranoid about straining my wrist that I was doing very simple exercises - just to wake my upper body muscles up (my lower body workouts pretty much remained the same). Each day I'd get a bit stronger, and that felt so good. I'm still not ready to lift anything nearly as heavy as before, but I'm slowly making progress. At least I'm lifting again -- what a relief!

My first post-wrist injury deadlift - only 25 kg, but no pain! Progress!! :) 

Use it or Lose it

It's been 3 weeks since I've been to the gym. I've been doing my workouts at home, going for walks, or attending Jiujitsu class. My general endurance and stamina levels are fine. My strength, however, is another story.

Going to CrossFit last week showed me that I had lost muscle strength. I think I may have pushed just a little too hard - thinking that I could lift the same way that I did when I was lifting regularly. Three weeks of no lifting at all definitely had an impact on my strength.

It didn't take me long to realize that I was living proof of 'use it or lose it' -- I had definitely lost it.

The same realization came to me again at Kajukenbo tonight.

We haven't had Kajukenbo class for a month now. Although I have done some practice at home, and I've been going over some of the drills in my head, it wasn't until I got to class today and we practiced the moves that I realized how slow I had become. My moves were garbled. My reflexes were non-existant. It was difficult to face that reality, and believe me, getting your ass kicked (literally) over and over again is a quick jolt back to reality. It feels like I have a lot of work to do to get back to the level I was at before.

--- both for Kajukenbo and for my weight lifting.

The good news is that it's not an impossible task. All I have to do is get back to it and start practicing!

It's Back

I've got a lovely achy feeling in my arms and legs from my weights workouts this week, and I absolutely love it. It's been about 3 weeks since I put in some serious time in the weight room at the gym. Getting back into lifting has really lifted my spirits. I've been feeling agitated lately, mainly because I haven't been feeling like I have had much control over my time. Taking some much needed 'me' time has helped.

warming up with 60kg deadlifts at the gym yesterday

Today I hit the pool to do some laps and soak up a bit of sun. It felt so good on my achy muscles. That was followed by a lovely yoga sessions which was the perfect way to end a hectic week and start the weekend!

poolside

If you haven't read my post from Tuesday 'The Only One' please do take a moment to check it out. Thanks :)

Legs

Ouch. Ouch. Ouch.

That's all I could say with every step I took today. I didn't want to move. I walked around all morning and afternoon like I had something seriously wrong with me -- but it was just the impact of yesterday's workout. It was definitely a 'good' sore vs. an injury - but crazy painful nonetheless. I used to think images like these were cheezy -- but today I think there's nothing more accurate!!

My only thought was - how will I make it to Kajukenbo in the evening? The thought of walking down the stairs was painful enough, let alone the thought of running around during training.

Still, I went. I had to go to get over what happened last time. I didn't want my fear and hesitation to build. I already have enough trouble getting into the right mindset before my workout. I still have doubts and worry that I won't perform well or make it through class (will I ever get over this self-doubt??).

As my luck would have it -- legs were the focus of today's class. OMG.

There was a tiny part of me that wanted to protest - I did legs yesterday; I'm SORE!!!

However, I'm glad that the main part of me focused on thinking - SUCK IT UP! You're here to train. It's just muscle soreness. You're not injured.

So I went on. I kicked and kicked and kicked.

Then it was time for me to hold the pads so  my partner could have a go. After doing the first part, she was wiped out and had to take a break. That's when the assistant coach grabbed the pads and said, ok, you kick again.

So while others were resting (alternating between kicking & holding the pads), I was kicking the whole time - side kicks, low kicks, high kicks. I just tried to dig deep and keep kicking. At one point, I just stopped feeling and was kind of on autopilot, though still focusing on getting my form right and putting some power behind my kicks --- my high kicks definitely need work. They didn't feel high at all.

This was followed by squat holds against the wall, with our arms held straight out in front of us, for what felt like forever. I kept trying to center my focus, but it was tough.

Today was definitely filled with mental and physical challenges - trying to push through the pain, trying to keep the bigger picture in mind, and doing my best during training practice.

Overall, it was a good, challenging day.

Powering Through

The thoughts of my experience from yesterday still lingered this morning. They were unsettling. I really want to get over my fear. Usually I jump right into it - no fear, just brutal confrontation. Apparently this time I'm not feeling so brave. I know that I will continue to face/fight my fear, but I think the emotional impact associated with this one is a bit more intense than my other hesitations.

---------- 

I have 2 more weeks left of summer vacation. Part of me just wants to stay at home, relax, organize, and veg on the couch. Another part of me thinks - this is your opportunity, hit the gym for long, long workouts.

I'm doing neither. I've already started to wake up at 4:40 in the morning (I'd usually wake up at 4:30, but the extra 10 minutes is coz' I'm on holiday lol). I had started my morning yoga routine, but during my days of mourning, I didn't do anything much at all. So today felt like more of a fresh start (sometimes it feels like I'm always starting over).

I was in my gym clothes by 5 a.m. (to do my yoga), so there really wasn't much reason for me not to head out of the house soon after I was done. The only thing that held me back was my own listlessness. I wanted to go to the gym, but I also wanted to stay home. I found it ironic that at one point I was commenting on fitness blog posts yet I was contemplating not going to the gym and maybe just doing a little something at home.

Man, sometimes my head is really messed up!

In any case, I finally made it to the gym and started my workout by 9:30 a.m.

Today's focus was weights -- squats, deadlift shrugs, split squats, and step-ups (4 sets of 10 reps for each exercise). It's been a long while since I've done any of those exercises. I already feel sore - I'm sure I'll feel it even more tomorrow!

My cardio sessions were good. I didn't do much, just a total of 30 minutes. This evening I plan on doing some BJJ training.

On a side note, the MMA training room is coming together! I'm excited :) I'll post pictures once it is done.

I wore my new Saucony sneakers today along with my new Under Armour training gear. I love the little lace detail!