Onigiri Rice Bowl – Spicy Salmon Mayo

I am half Japanese and I tend to have cravings that sometimes are hard to fulfill. Sometimes it is just a lot of extra work to form them into balls. So I just made it into a bowl.

I would normally add seaweed to it, but I ran out. I know… I know… I am going to loose my Asian card cause I don’t have seaweed in my house.

So when I don’t have time between my job, and dealing with my kids, and the rest of the household chores I just made it in to a bowl.

In Japan there is a thing that is famous around the world. Used for lunch boxes all over the country. I remember getting them in my lunch box and I would get so excited. Onigiri! Onigiri is what we call rice balls. There are many kinds of onigiri with many kinds of fillings. I love many of these flavors/combos, Umeboshi (pickled plumb, a favorite of mine), Tuna Mayo, kombu (simmered seaweed), shrimp, just to name a few. Another one of my favorite is spicy salmon mayo or Shake Mayo (pronounced sha kay mah yo).

Today I made a spicy salmon mayo onigiri bowl.

I really recommend you try it if you can. Luckily it is super easy. I added other fresh veggies to it cause I wanted some more veggies.

Spicy Salmon Mayo Onigiri Bowl

Ingredients:

  1. 1 cup of cooked rice
  2. 1/2 cup shredded raw carrots
  3. 1/2 cup of sliced mushrooms raw
  4. 1 green onion sliced raw
  5. 2 radishes sliced raw
  6. 2.5 oz of salmon in a pouch/can
  7. 1 tbs of mayo
  8. Sriracha to taste
  9. salt and pepper to taste
  10. seaweed (optional but so tasty)

Directions:

  1. Cook rice to direction on package
  2. Mix together salmon, mayo, sriracha, salt and pepper.
  3. Add salmon mixture to rice, add veggies to rice, and enjoy.
  4. (alternate toppings to add, seaweed, sesame seeds, umeboshi)
This is not my image. It is just the product I use.

Stats for the lunch:
Calories 401, Fat 12.9 g, Fiber 3.4 g, Carbs 51.5 g, Sodium 536.3 mg, Protein 17.9 g

The salmon mixture is what you may find in a spicy salmon mayo onigiri. I just put it on the outside, because I don’t have time to mold the rice into balls. But you know what it tastes phenomenal and looks beautiful to boot. Is it in the cute shape of a rice ball with seaweed? Nope but it is just as good.

Its also healthy, full of fresh veggies, low in fat, full of protein, and oh so tasty.

Like I said I would have added seaweed, but I did not have any.

I love this kind of lunch. I thought you all might. So I thought I would share it with you. I hope you get a chance to try this. Let me know what you think. Thanks for reading this.

Weight Lifting Workout from my trainer Tony 1

Today I did a weight lifting workout that my trainer for Muay Thai gave me and my team mates.

I was very taxing and he said it was going to make me sore for a few days and laughed. I accepted the challenge and did it. I also filmed it so that I could keep record of my progress.

Using weights that make it hard for you to complete 8 to 9 reps. You want to do 40 reps total for each weight.

Weight Lifting Workout:
60 second rest between each different exercise

  1. Barbell back squats 8 to 9 reps for a total of 40, 30 seconds rest between each 8 to 9
  2. Barbell bench press 8 to 9 reps for a total of 40, 30 seconds rest between.
  3. Barbell row 8 to 9 reps for a total of 40, 30 second rest between
  4. Kettle Bell swing 8 to 9 reps for a total of 40, 30 second rest between

It was hard to get a picture of me today, I felt like I looked terrible in all of them.

If I can work on my fitness, any of you can do it too. I am not the normal fitness model. I am as far from it as one could get. I just try to do my best. That is why if I can do it I truly believe you all can do it too.

Keep working on make yourself the best you that you can be. Thanks for reading, and I hope you all have a great day.

What Should I Do During The Holiday? Fitness Angst…

Happy Thanksgiving Everyone! If you are from the U.S. or live in the U.S. there is a small holiday called Thanksgiving. (pssstt… its not small, its a huge food and family holiday for us) Where we use it as an excuse to get together with family and friends and give thanks for what we have. We cook gigantic birds called turkeys, and share food. It stems from, we are told as young Americans, the first meal shared by the colonists and the Native Americans who were here before them.

These things are good to keep in mind for any holiday, anywhere.

Just so you know this is an opinion piece. I have read so many differing opinions. TLDR -If you don’t have time to read the whys… here is the gist of my post. Do what is good for you. But there are some pros and cons for different approaches depending on where you are in your journey.

Part of me wants to just say, have fun eat what you want in the holidays. Time with your family is not infinite live it up. But that is not necessarily the case.

What everyone should do no matter where they are on their fitness journey:

  1. Keep working out…Even if you are traveling and away from home. Find ways to get your workout in. Make it an adventure. If you love running, take your running shoes and some gym clothes with you and run around where ever you land. Its a great way to learn about the place you have to spend your holiday.
  2. Learn simple exercises that you can do without a lot of equipment. Stick to things like squats, sit ups, planks, lunges, jumping jacks, push ups, bear crawling, etc.
    • Write these down on a piece of paper and pack that with you so that you have something you can look at and perform in a hotel room, or even your sister in laws brother house that you have to be at for the family gathering.
  3. Make a holiday game plan, and stick to it. Or lets be honest stick to it as best you can. If you had one extra piece of chocolate don’t let it derail your entire holiday game plan.
  4. Check out the local gym if you need weights. They sometimes have day pass you can purchase, and some gyms will let you try out the gym for free if you ask. You can also purchase month to month memberships at gyms.
  5. Keep drinking your water
  6. Buy your own snacks, and monitor your snacking

If you are new to this journey:

If you are new to the fitness journey then I would say being strict about your routine, and food intake is super important. You are still learning how your body works, and reacts to exercise and food. It takes about 21 days to form a habit, and if you are in the middle of that 21 days, or just a few months into your journey, now is a critical time to stick to the plan.

  1. Stick to your routine as close as possible. If you cannot do your workout, make sure to stick working out at the same time of day, and same days.
  2. Keep counting your Macros. If you are counting your macros and calories, keep doing so. Think ahead of time, and figure out what amount of Turkey, stuffing, potatoes, and green beans you can have.
  3. Keep making good decisions and aiming to add new habits that are conducive to you fitness goals. Remember this is a journey not a race.
    • Avoid that extra cookie, or that piece of pie, choose fruit or naturally sweet items instead.
    • Avoid sweetened drinks (there are a lot of hidden calories in those, like juice, and eggnog)
    • Avoid alcohol if you can
    • Avoid sauces (there are a lot of hidden calories)
    • Choose lean cuts of meat
    • Chose veggies that are not covered in sauce
    • Chose to snack on raw veggies instead of the pretzels, chips or other appetizers.
  4. Don’t let other people make you feel bad, don’t let your family make you feel bad for your decisions. You are doing this for you, not for them. You are trying to make yourself better.
  5. Plan to get back to your normal schedule when you get back home, or after the holidays. Stick to your plan.

If you are established in your fitness routine:

If you are seasoned and established in your fitness routine I feel you know your body better. You know how it responds to exercise, and you know it responds to different kinds of food. You have been counting calories/macros for a while. You have been practicing intermittent fasting for a while. You know what you have been doing. You have your routine.

  1. First of all taking a few days of will not set you back. You know how to get back to it and you will. You don’t have to be as strict. You know what you have done, and how to do it.
  2. Keep in mind what your body needs to function. You understand portion control. You know what your plate looks like.
  3. Keep up your workout. However, it does not hurt to change it up. As a matter of fact it is good for you and your body. Your body gets used to a type of physical exertion so the holidays are a good way to change it up for a short time to get out of the rut.
  4. Look up cool need things to do in the area you are going to be at. If going to an area that has snow. Take the time to go skiing, snow shoeing, hiking, and sledding. If you are going some where there is sand and water, swim, run on the sand, wake board, and try surfing.
  5. Don’t let one meal or one mistake derail your entire holiday.
  6. Get back on track after the holiday. You have to make sure you get back to it. Most likely if you are like me. You will feel like something is missing because you it is such a part of your life. You will want to get back to it as soon as possible.

The holidays are a tricky course to run. Spend time with your family. Enjoy the company. Enjoy the food sensibly. You can over indulge and that might set you back, but if you keep nutrition and exercise in mind you should be alright. Do what is right for you, and don’t let anyone guilt you into eating or doing anything you don’t want to do. Remember you are working to make yourself better. Keep working to make the best you that you can be. You do you… everyone else will see your dedication and hard work.

Thank you for reading. Please feel free to comment.

Martial Arts 11/19/2019: Any Gym Time is Good Time

This particular picture popped up in my FB feed today. I felt it was appropriate. This is a core belief of mine. Even on the days I don’t feel like getting in there. I do it because it is good for me.

This week we have a shorter training time. Our gym is running a seminar weekend and so we don’t have class on Friday and Saturday.

The extra rest may be a blessing. We will see. I may just train on my own just to keep working on things.


Tuesday 11/19/2019 – 2.5 hours… Muay Thai and Kali

It was so much fun tonight. I got to work with a brand new student who is 6 feet tall and named Steve. In Muay Thai we worked on distance management. And in Kali we worked on sword and shield, high box, full box, and Saint Chameel. Thank you Khun Kru Krysta for the great class.

After class snack/meal. Yup I am weird but it tastes so good. I egg and 3 egg whites, radishes, and a baby cucumber!

Tuesday 11/19/2019 – 1 hour and 45 minutes… Kettle Bell and Muay Thai

I did it again. I made a kettle bell workout for myself, friend, and husband again. You can read about it here.

Kettle bell workout

Conditioning: 45 seconds to do the exercise 15 seconds rest between them

Coach Tony gave us a fantastic conditioning class. Thank you! Lots of explosive movements and functional movements. Whew I am exhausted. Did I say that yet? I will probably say it a few more times.

  1. bear crawls x 45 seconds
  2. half burpees
  3. side to side bear crawl
  4. step ups
  5. crab walk
  6. ninja jumps
  7. sit through
  8. side to side burpees

After my workout, and then three rounds of this.

We worked on double kick to knees and then elbows.

Tony then had us working on our core muscles. Whew… At this point in the night while I am writing this. I am exhausted. I may not remember all the exercises he had us do but you get the picture. My husband does not remember and is about to pass out. So that is of no help to me. =) I guess I am on my own, and with my own recollection.

  1. crunch up to touch ankles
  2. pike crunches
  3. bicycles
  4. ???
  5. knee to elbow in plank position
  6. plank elbow to hand raises
  7. ???
  8. 30 second planks with a weight on our back. I ended up doing 4 30 second planks, while everyone else did 2. Cause coach told me to, so I did.

But you get the gist of what happened to us. I am exhausted. I am in need of a shower, and I have to get up really early… I commonly say “at the ass crack of dawn”, but I digress. 4 am is coming soon, so that is it for this day.


We intended on going to the gym and training on Thursday, but life got in the way. Husband had a work emergency and had to take the car to deal with it. So this week I only did 4 hours 15 minutes of training. That is a huge deviation from our usual 8 to 10 hour training weeks. But When I first started my fitness journey I would have been so happy with that amount. It is amazing to think about how things have changed.

I can say my body has needed the break. And while I would have liked to train more. It is nice to have a break. As I said any time in the gym is good time. Try to stay positive and do what you can. Life will rear it ugly head sometimes, so just roll with it.

Thanks for reading. Have a great day. Keep working to be the best you that you can be. Like, comment, and share if you feel inspired to.

Kettle Bell Workout #2 11/20/2019

My friend and husband wanted to do a workout again before our Muay Thai class. This kettle bell workout took about 45 minutes to complete. We did it in a superset format. Doing a super set is great for your body and muscles. Supersets increases the intensity and overloads your muscle so that makes it work harder. Supersets have been found to give you better results for muscle growth because it helps you get into hypertrophy.

Hypertrophy: Is an increase in muscle mass and volume. You reach hypertrophy when you damage your muscles mechanically and get your muscles to metabolic fatigue.


Kettle Bell workout
( Superset each set of exercises done back to back, no rest till both exercises are done. We rested 30 seconds between on set of exercises. Then repeat exercise set 3 times.)

Note: use weights that work for you. I did all of these with 25 and 20 lbs. But use the weights that you can safely wield.

  1. KB swings x 30 for 3 reps
  2. KB Goblet squats x 20 for 3 reps

  3. KB Halos x 10 for 3 reps
  4. KB Bulgarian Split Squat x 10 for 3 reps

  5. KB single leg Romanian dead lift  x 10 for 3 reps
  6. Sit up and press x 30 for 3 reps

  7. KB bent over rows x 10/15 for 3 reps
  8. Leg raise circles x 10 rotating left, 10 rotating right for 3 reps

I had shown my KB workout to my trainer, Tony. He said oohh good that will be a good warm up to my workout. Then he procceded to kick our butts. But that will be put in my later weekly blog about my martial arts training.

I hope you get a chance to try this out. Let me know what you think. Let me know if you get to try it out. Have a great night. Thank you for reading.

Martial Arts 11/12/2019: Strong Arms gives Strong Clench, Strong Claves Helps You Move More

When your friends ask you to put together a workout. That is what you do.

Since we are training conditioning to get ready for our level 1 test. I was asked to help make some weight lifting classes we could do this week I did a kettle bell session.

At the same time one of my trainers has upped our conditioning. At one point in the week I… lets say it hurt to do my daily activities. I hope to get stronger, get toned, lose more weight, and just get better over all in my martial arts.

I have the discipline to get into the gym and work myself up to 100%, however, I noticed I need the coaches to push me up and over my 100%. To get me to get past my top level to 110%. To pull one more set out, one more rep out. It is great to know your limitations and what you need to success.

Tuesday 11/12/2019 – 1.5 hours… Muay Thai

Guess who has two thumbs and 2 months about to get ready for her next test. Yep that is me.

Tony said, “strong arms gives strong clench, strong claves helps you move more.” What he means is this conditioning we do when we make our muscles stronger we can hold on better, and the better we work our calf muscles the better we will be at being light on our feet. Being light on our feet is necessary to be able to move around and get out and away from a strike.

Below is the training we did today.

  1. 2 x 3 minute knees 188, 221
  2. Plank for 30 seconds between each round
  3. 2 x 3 minute jump rope
  4. Squat and hold for 30 seconds between each round
  5. 2 x 3  minute rounds of 10 kicks on each side continuously
  6. Jumping Jacks between each round 30 seconds
  7. 2 x 3 minute rounds of Knees
  8. 2 x 3 minute rounds of 4 knees then 4 kicks
  9. Stretching.

Wednesday 11/13/2019 – 1.5 hours… Muay Thai, and Kettlebells

Whew what a workout today. I am going to be feeling it tomorrow. I put up the kettlebell workout I had myself and the guys do today before class.

Kettlebell Workout

My friend, husband, and I want to get more weight lifting in, and I am the one they turned to. So I made the above workout for us. Then Tony my instructor kicked out butts with this conditioning workout below. I am a dead girl as I type this. Here is hoping my recovery drink will help me shake off most of the D.O.M.S. tomorrow.

10 exercies for 45 seconds with 10 seconds rest between them

  1. Star burpees
  2. pushup and arm raises
  3. rotating squats
  4. lunge back and kick
  5. single leg hip raises
  6. squat on ball of feet
  7. star push ups
  8. sit up grab knees
  9. Ali – foot shuffle
  10. Bear crawls

Pushing knees across the mat 4 minutes

3 minute kick bag 5 times, switch with partner, then kick other leg 5 times and switch with partner.

Then he had us do abductors/core workout: Whew!

  1. crunches
  2. flutter kicks
  3. crunches
  4. single leg pike
  5. horizontal sissor kick
  6. single leg pike
  7. flutter kicks

Thursday 11/14/2019 – 2 hours… Muay Thai

Today was one of those days where I am exhausted. I am hurting because of delayed onset muscle soreness, and I am just done with the day. We did technique training today

In Muay Thai we worked on elbows, entries to elbows, countering elbows and combos with elbows.

We worked on a kick called the bicycle kick. It was very Capoeira-esc. I kicked the pad two times, but all the other times I looked silly.

Kali –

In Kali we worked on sword and shield. It was cool cause we got to do the shield and responses. This is different than the high box, and full box we have been doing. We did that as well, but it was nice to do a shield a hit and respond.

I am exhausted, I am kinda cranky, and my muscles hurt. Today was a great active rest day for me. I was running out of juice quickly toward the end of Kali, and just did not want to be there any more. But I made it in, and I put the mat time in.

When I am having this kind of day I know it is normal to have once in a while. I just don’t like it. Its important to just rep the skills out even if you are not having the best time.

Friday 11/15/2019 – 1+? hours… Muay Thai

Today was a better day. I thought about not going cause I was hurting a great deal from D.O.M.S. But I kicked my own butt in gear and went in.

1 hour or more of workout! It may be more cause our trainer Tony kicked our buts again. He kicked our butts so hard that we lost rack of time. It was a fantastic class. I went in hurting you know the good kind. Like it hurts to sneeze, it hurts to walk up your three story town home stairs, and it hurts to lower your butt to the toilet cause your muscles are dead. I don’t hurt now cause I stretched and my body is warm but it will hurt tomorrow.

Thank you so much Tony that was awesome class of conditioning, fast feet and core workout!

Conditioning

  1. 100 kettle bell swings
  2. 100 push ups
  3. 50 mountain climbers
  4. 100 rear lunges
  5. body weight squats
  6. 50 clean and press kettle bell
  7. Burpees – 20 seconds as many as you can. 10 seconds rest, 8 sets of 20 seconds.

    Agility/Fast feet
  8. Agility ladder x 5 rounds, at end of ladder either kick, knee, or kick and knee as instructor decided.
  9. run around the gym then back to the agility ladder

    Core Stations
  10. Ball pike
  11. stir the pot
  12. medicine ball sit up and press up
  13. Russian twists
  14. ab roll wheel
  15. stir the pot
  16. bosu ball plank kicks
  17. ball pike

Even though I was tired and my muscles hurt. I am glad I went in. I worked hard and over came my pain for now. Now I am exhausted and need sleep.

Saturday 11/16/2019 – 2 hours… Muay Thai

2 hours of training. Kali and Muay Thai training was awesome. Thank you Khun Kru Krysta it was awesome.

We worked on the running Saints, Saint Chameel and the Saint Villabrille in Kali. Then we worked on countering the jabs in and controlling the opponents arm/body in Muay Thai.

It was a great day. I got to work with my team mates and friends. I got to work on my skill, and technique.


Our training has just metamorphosed this way, or maybe it is a product of our increased level and training needs (getting ready for our level 1 test). However, our Tuesday, Thursday, and Saturday classes tend to be technique and our Wednesday, Friday classes are our conditioning days. It is probably both.

My husband and I were talking about how our classes, just our technique classes would kick our butts. However, it is not the case any more. We have to do conditioning-centric classes to get our conditioning in.

It has been a great week of training. I may not have wanted to go every day, but I went in and got my training time in. I was insanely sore after Wednesday, then kept going. Training conditioning on Friday seemed to help with the soreness. I am sore now, tight and just need to rest.

Thanks for reading. I hope you are having a great weekend. Feel free to ask questions.

Kettlebell Workout 11/13/2019

We are working on conditioning getting ready for a level 1 test at my gym. My husband and friend wanted to get more strength training in and asked me to come up with something we could do at the gym. They have kettlebells and very few weights. So I put together something that we could do there with little problem.

I personally love kettlebells for several reasons:

  1. It helps you work multiple muscles at one time saving you time. This makes your workout time shorter by half or more. When you work multiple muscles at once you don’t have to do as many isolation moves which takes a long time.
  2. Swinging the kettlebell requires strength and power to generate force. You also have to focus on your dexterity to keep from dropping or throwing the kettlebell away from you.
  3. It is a full body workout. You use your legs, hips, back, and arms to control, throw and keep from dropping that kettle bell.
  4. Easy to learn and execute if you just focus on form.

These two have never done a kettle bell workout before. So I wanted to make it easy. =)

The thing they hated the most was the bulgarian split squats the most. Then our awesome teacher Tony for Muay Thai killed us in conditioning. It was a good killing. It was hard, and I needed him to push me past my own original workout, cause I was done. So Yay!

Kettle bell workout:
Use the kettle bell weight you can swing around and control but still taxes your muscles.
This is a Super Set no rest between two exercises, one set is two exercises, repeat for three sets, 30 second rest between each set

Bulgarian Split squats 10 reps
Lunge and curl 10 to 12 reps

Bent over row 10 reps each arm
Squat and press 10 reps each arm

Around the World 1 minute 30 seconds one way 30 seconds the other way
Figure 8s 1 minute 30 seconds one way 30 seconds the other way

Kettle bell swings as many as you can do for 1 minute

I thought you guys would want to see it. So here it is. Let me know what you think. I hope you get a chance to try it.

Thanks for reading. Have a great night.