Short workouts have value too…I only had 22 minutes

Today was… heck is a packed day. I am writing this up as I sit here waiting for my Husband to get off the metro. Mondays and Fridays are my cardio/weight lifting days.

Today I have/had to:

  • Wake at 5:30 am to get husband to metro
  • get to grocery store for supplies
  • feed kids breakfast
  • teach kids lessons for the day
  • lunch- meal prep for the week for husband and I
  • workout
  • get husband from metro
  • feed family
  • then go to work till about 10:30 pm

I am waiting for husband and still have to make dinner and get to work.

So today I did not have a lot of time for a workout. I got one in. I got a 22 minute HIIT run in. That’s it. That’s all. No time for weight lifting or anything else. But getting something in is better than skipping it. Making it a HIIT workout increases the value to your body and time.

A HIIT workout is High Intensity Interval Training workout. Basically a HIIT workout is the opposite of a long workout. You do a short workout with bursts of high intensity and active resting.

Some benefits of a HIIT workout are:

  1. The calories you burn during your workout and after it.
  2. VO2 max – which is the amount of oxygen your body can use
  3. The amount of time it takes to do it, so you can squeeze them in anywhere. No excuse not to get one in.

Here is a good article about HIIT workouts and how to get the most out of your workout. This article also has some HIIT workouts you can try. https://www.coachmag.co.uk/cardio-workouts/6419/how-to-get-hiit-workouts-right-because-they-re-easy-to-get-wrong

Here is another good beginner HIIT workouts post: https://dailyburn.com/life/db/hiit-workouts-for-beginners/

There are some things you could be doing wrong in your HIIT workout. This is a great article that talks about them. https://www.thisisinsider.com/what-is-hiit-2018-2#youre-making-the-workout-too-long-1

Things that you may be doing wrong:

  1. Working out to long. If you can go for 40 to 50 minutes doing your HIIT workout, you are probably not doing a real HIIT and not pushing your body hard enough.
  2. Not taking rests between bursts. You won’t see the results you want in your workout. Basic rule of thumb is you want to rest about as much time as it took you to do your burst activity. So if you did 1 minute sprint, then take 1 minute rest. As you get better you can take less time, but not by much.
  3. Trying to do isolation workouts. This is not the time to work on your delts only, or working only on your glutes. There is a time and place for that a HIIT is not it.
  4. Implementing rest times in your normal routine but not upping the intensity of your workout, is not going to get you any more gains.
  5. Skipping your warm up can really harm your muscles and your body. Because you are going to ask your body to do something stressful quickly it has to be warmed up so you don’t damage your body.
  6. Doing to many HIIT workouts back to back. You need to let your body rest.

This is what I did: 22 minute

1 minute warm up, 4 minute jog, 14 minute HIIT run, where I ran at max speed for 1 minute then I jogged for 1 minute, then I had a 3 minute cool down.

That is it. I am finishing up this post at home, kids and husband have eaten, and I am about to go to work. If you want to look it up, just type up HIIT in Google and a crap ton of pages come up. If you have not tried one, I recommend trying one.

Thanks for reading and have a fantastic day! Talk to me, let me know what works for you in your workout.

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Krav and Striking Class…single Leg take down, elbows, and asymmetrical sparring

This 3 hour workout training time was a welcomed diversion. Had to deal with a customer who was being a racist bigot last night at work. Trying to cause trouble and get a coworker fired because of her skin color. So when it came time to hit and kick things I was ready.

In Krav we worked on our jab, cross, and hook, stepping off the line to get a rear hook in. This set us up to do a single leg take down. Putting your opponents on the ground. We also worked on the kicking from prone position then got up to combat base.

After Krav I worked on Muay Thai with my husband. We worked on hooks, horridontal elbows, to faking missing horizontal elbow to spinning back elbow. This all felt good and I am at a point that I more or less know the moves. I need to work on them but if you tell me to do a sequence of say jab, cross, right round kick and left round kick, I can do that. This is both cool and amazing cause we are working on ways to string our skills together and ways to mislead your opponents and get a hit in. When I first started out this was daunting but sparring is becoming fun.

In striking class we worked on asymmetrical sparring. This makes us work on different entries into strikes. So for instance one person gets to do only kicks and the other person Ann only do punches. You know what your opponents tools are so you can work on blocks for those but you only can use certain tools as well.

In an fight/adrenaline situation you don’t know what tools will bubble up, so training all the tools and getting proficient in them is very helpful. My Kru Kristen always says “you don’t rise to the occasion like most people think. You will fall back on your bad habbits and things you drilled the most.” So if I have a habit of dropping my hands when I am tired I will do the same in a fight where the adrenaline dumps.

Class was fantastic and wonderful, I am exhausted after 3 hours but so happy I did it.

Thanks for reading this far. Have a great weekend.

Weight lifting workout for week 1/28/2019…when I feel like I am a potato.

This is one of those weeks that I feel like a potato. Something round and undesirable. This particular feeling rears it’s ugly head often enough. It may be from salt, it could be because I am close to my period/monthly time (never been regular that did not change after hysterectomy due to a tumor), and or it could just be my brain weasels.

I wore my tank top that says Will Is A Skill, and it really is. I had to will myself to do my workout and to just keep at it. I have heard of other people having this problem.

So this is how I cope. I try different things…

  • I try finding something that I like in the mirror. (that did not work today)
  • I sometimes go to the sports store and find cute workout tights, bra or shirt, or all the above. (I did not do that today.)
  • Sometimes I look up a different workout for me to try that day, it gives me something different to work on, and focuses my brain on the new thing. (I did not do that today.)
  • I try to find a treat snack that makes me feel like I am getting a treat and not eating something horrible. (For instance banana, almond butter, and dark chocolate chips… I did not do that today.)
  • Other days I just push myself through my workout. I make sure to push myself to get that extra rep in, or get that mile run under my normal time. ( Ding, ding, ding. I did this today. I get a satisfaction of completing a workout and the endorphins that come with it.)

I did the push myself through workout. While I am happy I completed the workout and got more reps in. I am still feeling meh. These coping mechanisms do not make the feeling go away entirely, they just let me continue my journey. I would feel entirely worse if I gave in to my mood and just gave up or did not do it. Anyway enough babbling.

My workout routine is Monday and Friday weight lifting and running, and Tuesday, Wednesday, Thursday and Saturday – Muay Thai, Kali, Krav and Striking.

Here is my weight lifting workout for the week: 48 minutes (note: go at your own pace I put my weights down for my reference.)

  • 22 minute run
  • 50 prison squats
  • 3 sets crush press x 10 reps at 50 lbs
  • 3 sets of tricep extension x 8 reps at 25 lbs
  • 3 sets of bulgarian split squats x 15 reps
  • 3 sets of bench dumbell glute bridges x 10 reps at 30 lbs

Keep up being awesome, and keep going. Even when the mean brain weasels are out and about. Luckily today is one of those days where I don’t have the time to deal with those thoughts. I have had to work this morning, came home at 12 pm, home school my kids, get into the gym, make dinner , and now go to work again till about 10:30 pm tonight.

Thanks for reading. Here is a motivational poster that makes me giggle.

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Tuesday Muay Thai and Kali…Off Balances and Half Beats oh my!

I just completed 2 hours and 30 minute training.

1.5 hours of Muay Thai. For the first 30 minutes of my training, I did 200 kicks over a foam roller, and 100 knee number 3’s into a heavy bag. We then worked on basics again. It’s amazing even though I know these techniques I was having a hard time with them. It occurred to me when I was working on my jab, cross and then horizontal right elbow that maybe I am stiff cause of weight lifting yesterday. Or I just might be having an off day. We worked on entries after the jab, cross.

Then we worked on off ballances so that we could get range from opponent to get your knees in. We got to do the leg bump off ballance which is my favorite. I was asked to come up and demonstrate it to the class where normally I would hesitate and be embarrassed. But to my surprise as I sit here and think back on it, I jumped at the opportunity and to do the move on guy taller than me. I was able to execute it so fast and accurately that he almost fell over and my instructor was impressed. It’s a great off ballance for me cause I am short and shorter than everyone in our class. My instructor always says use what you have to your advantage. If you are tall use that if you are short use that. So I get in close and my opponents cannot see my hits coming if I am fast enough.

The mind bending Kali was also fun. We worked on off beats in Kali. Where we were performing standard six and adding a witik into it. I like the outside deflection witik and the lower back hand almost gunting type off beat. I messed up a lot, and you just have to keep going and pick up the beat again.

Shower and sleep is in order next.

Anyway here is a video of me doing it slowly cause I just learned it today and need to practice.

Again think you for reading and watching. Talk to me if you want. Let me know if you like anything, or want more information on anything I am doing.

A Small Bit of Hope for the future… my progress pictures

Having one of those days where I need reminding that I have made progress. Some days I feel old and achy, and feel like I am not making progress. I am wearing the same shirt/tank here. I can see a small amount of progress… but I have to remember I also had a back injury in between the 3/10/2018 and yesterdays picture. Every day I look in the mirror I don’t see the progress. I know a lot of people have body dysmorphia and I am not a special snow flake, but that is why I take the pictures. (note: I am un-diagnosed with Body Dysmorphia, however, based on the fact that I focus on the negative and do not see the progress its a red flag and easy leap to make that assessment.) So at moments like these I can go back and look. Maybe an see some progress/hope to see progress. The pictures are my small hope that in the future I will see something better.

Please know I am not crying out for positive feedback. I don’t ever want to put the burden of constantly holding me up on my community, friends, and family. However, this is how I cope with some of the negative feelings that crop up. I look at my pictures, try to find some positive things/changes, and then soldier on. I can not make changes if I just sit there in inaction. So no matter how bad I feel, I push through. I acknowledge I am feeling this way, talk to people I trust, and then push through.

I don’t know if this will help anyone. But like I said this is how I try to cope. One day I will look back and hopefully be surprised how far I have come. My little bit of hope I put out into the world. =)

Full Body Weight Lifting workout…for the week 1/21/2019

This is the weight lifting workout I will be doing for this week. As always modify to your abilities. The weights I put in are for my reference so I can keep track of my progress

If you made a new years resolution and are having a hard time keeping it up. Be kind to yourself. I don’t think resolutions are the best way to go about this. This is a journey and you are going to be on it for the rest of your life. Pick up and keep going. Even if you hit a bump. I have been talking to my friends and they feel guilty that they stopped something they started for two weeks. Guilt may just make you pause to inaction. That is not positive forward movement. Don’t let one misstep derail your life change.

| The Ultimate Full-Body Workout | (I got most of the workout from Bodybuilding.com)

Warm-Up: Perform 1 Round

  • 10 minutes on the elliptical
  • Dumbbell Halo: 10 reps in both directions
  • Standing Dumbbell Reverse Fly: 10 reps
  • Standing Dumbbell Scap Raise: 10 reps
  • Dumbbell Romanian Deadlift: 10 reps
  • Dumbbell Goblet Squat: 10 reps
  • Planks for 30 seconds

Complex 1: Perform 5 rounds, resting 60-90 sec. between rounds

  • Dumbbell Clean: 3 reps 20 lbs each arm
  • Dumbbell Push Press: 3 reps 25 lbs each arm
  • Dumbbell Front Squat: 3 reps 20 lbs each arm

Complex 2: Perform 4 rounds, resting 60 sec. between rounds

  • Dumbbell Crush Press from Floor: 10 reps per leg 50 lbs
  • Bent-Over Row: 10 reps 3 25 lbs per arm
  • Reverse Lunge: 10 reps per leg 25 lbs per arm

Complex 3: Perform all movements with right arm, then left arm, resting 60 sec. between.

  • Single-Arm Dumbbell Snatch: 10 reps 20 lbs
  • Single-Arm Dumbbell Farmer’s Carry: 100 feet 40 lbs
  • Sit ups 10 reps
  • Renegade Row: 10 reps 25 lbs

Keep up the good work. If you had a hiccup keep be kind to yourself and keep going. Remember its a journey not a race. But you can’t make any progress unless you keep trying.

Again if you have made it this far, thank you for reading. Talk to me, let me know if you have any questions.

Thursday Muay Thai and Kali… Back to basics in Muay Thai…brain blender Kali

I look like a hot mess after a workout. I have never been that kind of girl that can look like she just left a salon after a hard workout.

Workout: 2 hours and 20 mins of Muay Thai and Kali.

We worked on Jab and to left kick transitions, and jab cross to left kick transitions. Smoothness and quickness of transition is important. Your opponent will not have the time to react and or will not see it coming if you do it fast enough. We were working on the basics of Muay Thai and It’s was amazing to see the changes I have made. I can see some of my improvements in the art. What was once hard to just get my body to do I am am able to do and hoping to get tiny changes in form to stick so that I am able to get power in. You see in Muay Thai if you try to force/muscle the move your kicks for instance will be slow and not powerful. If you focus on form and laying the kick in using all of your torso it will be more powerful and devastating in a fight. The move almost becomes effortless. I say almost cause after a ladder of kicks ( 1 kick then 2 kicks up to 5 kicks in a row then back down again to 1) that is gassing. But much less so than when I first started out. Thank you Kru Kristen DeBruycker.

In Kali we had a guest instructor called Inchun Kim. He was an amazing instructor and he taught us some great movement with intention. Not just hitting sticks but focusing on hitting with the intention to hurt, maim, and damage. Where some drills we tap the sticks he wanted us to change our intent and using foot work advance on our target.  I have said it before and I will say it again Kali melts the brain. Especially brain blending when wielding double stick and reverse gripping the stick in left or right hand or both.

I am exhausted and need sleep. First shower and then to bed. Thanks for reading. As always let me know what you think.