I am going to try to document my Tuesday, sometimes Wednesday, Thursday, and Saturday Thai and Kali workouts here.
I just got home from 2 hours of Muay Thai and Kali. In Muay Thai we were working on our transitions from punch to kicks. I am at a point in my training where it’s it’s minute changes that I have to make. Like kick through the person, after kick bring back and keep knee up. Things I have to consciously apply to get my body to do it. I got a compliment on my speed again from a few people and a compliment on my punches to kick transitions from my Kru. Just have to keep knee up.
In Kali we worked on High box, Low box, and Middle box. Double stick is a brain workout. Making your body do the things you need it to do and avoid getting hit is a full time mental activity. My practice partner was talking to me and getting my brain to think other things. To hold a conversation about something completely different to what my sticks were doing was like listening to a skipping record. I had to start and stop my sentences to keep my hands and feet moving. It’s like trying rub your tummy and pat your head. Or for us even less skilled walk and chew gum! 😃
Thank you Kru Kristen DeBruycker, and Kru Krysta Scharlach
As I write this up I notice a bruise blossoming on my foot just now. Lol 😆 I did not even register I might have hit the edge of the Thai pads wrong.
Anyway thanks again for reading and my adventures will continue on. Let me know what you think, what content you are curious about.
Alright its cold outside, and we are having a winter snow storm here. Being snowed in is no reason to not eat well. Some people get snowed in and just throw their hands up and eat anything. Believe me it is tempting to just make some cinnamon rolls and coffee. Wrapped up in my electric blanket… But I had to stay strong. =)
This protein packed avocado toast was my breakfast. It is so tasty and filling.
I have here two pieced of whole grain toast. Two eggs I cooked, 1/2 of an avocado, and about 12 slices of cucumber.
Protein packed avocado toast
Ingredients:
2 whole eggs
1/2 avocado
12 slices of cucumber or about 33 grams
2 slices of whole grain toast
1/2 tsp of oil to cook eggs in
Direction:
Cook eggs, slice veggies, and toast bread. Assemble with avocado first, it will glue things together, then cucumber, and place a fried egg over top. Enjoy!
I started out life athletic. I was lucky and tried various things, soft ball, volley ball, tennis, swim team, and water polo. I had the traditional tiger mom, that wanted me to have a sport, have straight A’s and play at least one instrument. Tiger Mom: a strict mother, who stereo typically is Asian, rules with an iron fist, pushes her kids to succeed in academics, music, and sports. She uses tough love, strict rules, and discipline to force her children to succeed. What ever bad or good she did, I have a drive to do well, and be the best I can be.
Swimming was what stuck. I loved swimming and the feeling of the water. I loved the feeling of getting better at a skill and seeing it in my competitions and winnings. I loved how my muscles felt after an intense day of training. I loved it all. My strokes were 200-meter Butterfly, and 500-meter Free Style. As you can see I am a distance athlete, and always have been. I swam through part of college and then life happened. I stopped doing it and during my early 20’s I stayed pretty much the same. But always that drive to be the best at everything I do.
Fast forward to 28 and having my first child. I let my body go after stopping swimming. I did not take care of it, and I did not do any exercise. When I was pregnant I was told not to start a new workout routine, and since I had not been doing anything before pregnancy. That meant I could keep my sedentary life. I don’t need to explain that I became soft, my cardio was shit and I did not care because I had my new little one, and another one on the way only 9 months after my first was born.
Fast forward again to 37 and I am 3 years 6 months into my fitness journey. I have been lifting weights as well as running. I feel because I started off as an athlete I was better able to get myself a schedule and set myself goals to strive for, then execute. Repetitions, cardio ladders, burning muscles, and sore delayed onset muscle soreness (D.O.M.S.) is all normal and expected.
My husband the love of my life, an introvert, handsome, amazing father, and
computer geek, that did not do a day of workout in his life. Decided he wanted
to start getting healthier. He started running and about one- or two-months in.
I am not certain the time frame I was not keeping track of his workouts only
mine. He said he was interested in checking out this gym. My curiosity had me
asking 20 questions. Because if it can interest him there had to be something to
it. To my surprise he wanted to try out Muay Thai. I was shocked, and impressed,
and super supportive. I did not have a desire at first to try it. I was squarely
ensconced in my routine of running cardio and Heavy Weight Lifting. I was happy
to have him have something to investigate and look forward to doing.
For two weeks his love for it burned so bright, he would come home buzzing.
Telling me the things he learned, how hard it was, and how even though he was
tired he was so jazzed. I laughed as he went through the learning process, about
gassing, body confusion/muscle confusion, and his D.O.M.S. He would say wow I
did not know it would hurt this much but also how much I just look forward to
doing it. For you see he did not understand why I regularly went to the bench
and did a super set to fatigue and would hurt the next day, then do it again.
There is a high, an adrenaline that you get when doing it and a satisfied
exhaustion that takes over your body when you ask it to do that hard thing and
it comes through.
I was intrigued as to what would get my husband to go and keep wanting to
go. So I decided to check it out. I was hooked after the first class. The
energy in that gym was fantastic. There was no judgement at my inability to do
the things they were asking. Yes, I am strong, yes I can lift heavy weights but
this was a completely different skill set. Asking different things of my muscles.
So now I have been learning/practicing Muay Thai for 9 months. I started
April of 2018. I love it, and I sit here right now slightly sore from last night’s
class and know tomorrow morning I will be a little sorer than I am now. Then I
will go to another class that afternoon and will loosen up and start the muscle
abuse all over again.
What is it like to start Muay Thai, a combat martial art, at the ripe old age of 37?
What is Different:
Frequent
D.O.M.S. – I feel D.O.M.S more frequently
than before. For me I feel it about 24 hours after my workout. It seems for
husband it’s more like 48 hours.
Joints
hurts – When I first started my joints
hurt a lot more now it seems to have evened out.
Stretching
– Stretching is more fundamental to my
survival now, than it was when I was teens to early 20’s. If I don’t stretch
well I will pull a muscle.
Exhaustion
– I am exhausted but still have to deal
with my kids, household chores, and work. =)
Supplements- Pre
workout drinks, B.C.A.A.’s (Branch Chain Amino Acids), and caffeine, are really
helpful.
Muscular Skeletal support – Glucosamine, and Chondroitin are also helpful.
Muscle gain, and weight loss – not as rapid as before.
What is the Same:
The muscle burn is the same at any age – at least for me.
Cardio has bounced back fantastically
D.O.M.S.
seems to resolve itself in the same amount of time as before. – As I mentioned before I will be slightly
sore the day after, late the day after or early morning second day I will be
sore, but it will be a non-issue after second day concludes.
The satisfaction of learning how to move your body, get
it to do what you want.
Tired satisfying exhaustion after an intense workout.
Team comradery
What is New:
Bruises – So many bruises and having to explain to my customers that I am ok and not battered. I did it to myself. I am training in a martial art.
Being amazed at the power of my body at my age.
People being impressed that I am learning this amazing art form.
Confidence – I am surer of my actions, and I know I can handle myself if for some reason an altercation happens.
Coming into myself – you see when I had my kids, they were my world, I did not do anything for myself, and I lost my sense of self. After 9 years I did not know who I was any more. I was their mom. I loved them. But I was not the same as before.
Getting hit, punched in the face, kicked – Not as scary as it was before. Still getting used to it, but much more used to it now.
I would be leaving something out if I did not say that the thought that I am too old to start something like this has not crossed my mind. I worry that maybe people are laughing at me. But then I find myself in the gym, and I forget all that. I am at a place I love, doing something I love. I will keep doing it till I can’t any more.
So yeah, I am much older now than when I was swimming. I let myself go for a while but decided one day to pick up the reigns and untangle all this mess. I have a family, and a rich full life. I have a hobby? No… A sport?… Maybe… I have a new love, and it is Muay Thai. I am growing and learning and will continue to do so. At this point in my training I am third prajioud or armband/orange armband. (Armbands are similar to belt system in many other martial arts.) That means I have passed three tests. The armbands have a tradition of being given to the fighters for good luck. Now we are honored to have our Kru give it to us. I have risen in the ranks. I have surpassed some of my fellow gym mates. I am amazed that I have gotten this far. I will keep going and keep learning. I will…
Thank you for reading this far again. I am amazed anyone reads my blog. I
started this blog just as a place to put my thoughts down. I seem to be able to
unpack everything inside my head when I put it on paper. As always talk to me,
leave a comment and have a wonderful day.
I prepped only three lunches this week for myself, because I
knew I would have time to make food for myself at lunch time on Tuesday and Thursday.
I wanted to make one of my favorite meals.
It has 10.9 grams of protein in it and is so flavorful. It is made of whole foods except the soy sauce. That can be left out if you wish, and substituted with just a pinch of salt. Not only is this super tasty but is so pretty to look at.
This is quick and healthy fast food. =) You don’t need a culinary
degree to make this, just a pan, and a few minutes.
One of the rules in culinary school you learn is that you
eat with your eyes first, then your nose, and you mouth. What that means is if
the meal looks appealing to you, you will enjoy it much more. Just take a look
at those garish colored foods. They do not automatically make you think mmm I
want to tuck into that.
Anyway, here is what I made, the recipe and the stats for food:
Fried Egg on an Avocado half, and tomato cucumber salad
Recipe:
Yield: 1 serving (to scale up just multiply by the amount of people you have)
201 g heirloom cherry tomatoes sliced in half ( I used approximately 10 tomatoes
155 g cucumber, chopped into bite size pieces ( I used approximately half of an English cucumber.)
9 g of green onion chopped (I used one whole green onion, green and white parts)
1/2 tsp balsamic vinegar
1/4 tsp soy sauce (alternately you can use a pinch of salt)
1/4 tsp of Olive oil (I used an EVVO that had garlic in it as well)
1/4 tsp lemon juice
Lemon Zest to taste
I large egg fried
1/2 tsp veggie oil
Directions:
Cut avocado in half, and score avocado, and sprinkle with sea salt if you wish
Cook egg, with a 1/2 tsp of vegetable oil
Cut heirloom tomatoes, cucumbers, and onion, add to a bowl.
In another bowl assemble, the balsamic vinegar, soy, olive oil, lemon juice, and lemon zest.
I hope you get a chance to enjoy this recipe. I have also alternately just made the salad and had a boiled egg with it or, eaten two avocado halves with two fried eggs on it. Change it and make it yours. Enjoy and keep eating well. Let me know what you think.
Tips:
Acidulate the other half of the avocado, and put it in a ziplock bag. You can use it the next day or later for a snack and the acid will keep it from turning brown.
Score your avocado before placing egg on it. This will make it easier to eat if it is just under ripe.
This meal was only 300 calories and it did not meet my protein requirements for this meal so I added another egg. As with any recipe alter it as you need for your body.
Where to start? That is pretty much always the question. When you start something new, it can seem daunting and overwhelming. Here is how I started meal planning for myself and my husband. It does help that I am a chef and know about nutrition in the capacity of a professional chef.
Change only one type of meal for 3 weeks then add on. Whether its snacks, breakfast, lunch, or dinner, the meal only matters in whatever is easiest for you to stick to. For me I started with lunches.
I looked at what I wanted to do or what my goals were. There are so many people out there that will tell you their way is the best way, and it may be for them. But here is a tip, you’re a biological animal, and as such you are a complex creature. That means what works for one person does not always work for another. I wish it were so. I teach cake decorating and Baking and Pastry, and I often tell my students, that I wish I had a magic wand that I could wave and they would all be able to decorate a cake like a pro. However, what is required is experimentation and practice. The same goes for meal prep, and getting into the groove.
There are several ways to meal prep, but here are a few core
things I focus on.
Decide if you are going to count your calories
only, watch/count your macros, or just eat intuitively.
Get yourself a food scale if you are going to
count your calories or macros.
Decide what your goal is: Bulking, leaning,
maintaining or something else
Choose a protein, complex carb, and veggie/fruit
Learn to prepare those things/gather recipes
Get your Tupperware/lunch containers ready.
Weigh and write down what you put in the
containers, so that food entry into a tracker is much easier.
Now to count calories, macros, or eat intuitively. If you
are newly embarking on a fitness journey, you may not be familiar. I will touch
on these subjects to give you an base understanding, and tell you what I do. But first if you are going to count calories
or macros you are going to want to calculate how much your body needs to eat to
function. Here is a great website that will do that for you. It has a calorie
calculator on it, that will give you your total daily energy expenditure or (TDEE).
This is the amount of energy it would take your body to just lay in bed all day
long, respirating, and living. Not getting up and mowing the lawn much less
going to the gym to pump out a few sets.
Here is my recommendation: If you are just starting out. Count your Calories and Macros. The structure will be good for you. I have been doing this for years so I can eyeball some things.
Counting calories, has been done for many many… so many years. It is just that. You log your food, and figure out that a large boiled egg is about 75 calories. The calories in a medium apple is about 95 calories. Add those two together and you get 170 calories consumed for that snack. Simple right? Yup! There is more to nutrition than that of course but that is a good way to get your toes wet as it were. Counting calories alone though falls short, in that you can eat 300 calories of grapes, and 300 calories of doughnuts and it would be basically the same from a numbers standpoint. However, the nutritional value of 300 calories in grapes and 300 calories in doughnuts is extremely different. “
“DOES IT MATTER WHERE MY CALORIES COME FROM? Human metabolism is complex, and gaining or losing weight takes more than hitting your calorie goal. Fat, protein, and carbohydrates all have different nutrient functions in the body, and an effective diet will include at least a little of all three macronutrients.
Protein builds muscle and maintains other body tissue. Fat provides energy, regulates hormone production, and keeps you full. Carbohydrates also provide energy and help you sleep at night.
Theoretically, eating fewer calories than you expend can help you lose weight, but the type of calories you eat influences your results. For example, if you eat very low-carb and have trouble sleeping, your hunger levels could rise and you might struggle to keep your calorie intake low enough to lose weight. Or if you don’t eat enough calories from fat or carbs to power your workouts, you could end up burning fewer calories than you think, because you’re not giving it your all in the gym.”
I could not have said it better. So we know that calories
count and where they come from counts. So now we go to learning what our macros
are. Macros is a over view of what your body needs to run. Macro Nutrients are the
carbs, proteins and fats your body needs. Just as I said earlier the kind of
calorie you take in is important. While bacon is fun to eat and tasty, its
protein and fat content are completely different than say the equivalent amount
of chicken breast.
These are the Macros I need to hit every day to meet my
goals. So not only do I need to make sure I eat enough calories, but I need to
make sure I get this much protein in, and this much carbs in and this much fat
in for my body to function like a well oiled machine.
👇 WOO! YOUR
MACROS ARE BELOW 👇
MY MACROS
2337CALORIES
155PROTEINS
238CARBS
85FATS
Last kind of eating change would
be intuitively eating. It sounds ridiculous at first, but eating when your body
tells you that you need it. It sounds stupid but, we (especially Americans) are
very bad at telling when we are hungry or when we are just having cravings. Do
you want that piece of cheesecake cause you are hungry and skipped a meal, or do
you want it cause you are craving sugar and your body needs protein and healthy
fiber. That is usually my problem I don’t get enough protein given my own
proclivities. I will eat more plant based. I will dedicate a blog post to what
your cravings may mean you need later.
Now you will need a scale, and this is the one I use all the time. It is inexpensive and does what I need it to do. It is call Ozeri.
Now to the meal prep I did… This post has been long enough.
I prepped Sunday night for both myself and husbands,
lunches. Lunches are the hardest meals for both of us to get in. This is the
meal that helps us most to have prepped.
Protien – Chicken, black beans
Carb – brown rice, black beans, veggies
Fat – Chicken, black beans, and oil used in cooking
Southwestern Chicken
Yield 6 servings
Ingredients:
5 x Chicken breast
1 tbs – Mrs. Dash Southwestern Chipotle seasoning
2 tsp – ground cumin
2 tbs – vegetable oil
salt and pepper to taste
Garlic powder to taste
Brown Rice – (Cook as directed on package)
1 can – Black Beans
6 cups – Broccoli and Cauliflower mixed veggies
cherry tomatoes
Directions:
Cook your rice as the directions tell you
chop chicken in to bite size pieces, heat pan up with two tbs of veggie oil. Season chicken and cook till chicken is done.
Cook Broccoli and Cauliflower mixed veggies
Open can of black beans and heat up in sauce pan. I added some garlic powder and a pinch of salt.
Assemble into lunch boxes, I measured each item and wrote it down for easier entry into food tracker.
And last but not least, you will need a food tracker. I use the one that goes with my FitBit watch, but there are free ones out there. One of the best I have heard about is My Fitness Pal.
I track my macros, and this is what I prepared for myself and husband this last Sunday for lunches. I hope this helps if you are just getting started and if you have already been doing this. I hope this gives you an idea of what you can put into your lunches. Its simple just make things you will like to eat.
This has been a long post. Thanks for reading, and I hope you have a great day!
Ahem, with that said. I have done myself and seen so many of my friends make resolutions that are either really difficult or unreasonable to do. In the end it makes the resolution maker feel bad, like a failure, and if you announced it to your world in social media, now your friends and family have seen you fail.
Now what I think should be done and what I did was make life changes. I know other people have said this, and I am rehashing some of the same things. For me I decided to be come healthier. That seems nebulous and it is. I had to do research, had to figure out what I wanted to do and I tackled each thing separately. I learned it takes about 21 days or 3 weeks of consistency for a person to develop a new habit. Know your current life requirements/funds/limitations and plan around that.
What did that mean for me? I stared four years and four months ago, with a small achievable goal. I wanted to get some sort of work out in. At this point I was not certain what I wanted to do but I knew the requirements that I had to meet to make it work for me.
Requirements at the time:
The kids were little, 5 and 6 years old so I needed a workout that I could do at home, with little people around.
I wanted something that was economical, because I was worried about failing again, and children require considerable adjustments to your budget. Youtube was my answer to that. I specifically used Fitnessblender.com they are a great resource to use.
Exercises that did not require a great amount of equipment. Both for the amount of space I have to work in, and again, commitment. I did not know if I was going to be able to keep this up. I did not want to go and blow money on a lot of equipment.
After I had been able to keep working out two days a week up for month I decided to add two more goals. I added posting on social media so that I could keep track of my progress, and as a means of checks and balances among my friends and I. Next, I added cleaning up my lunch meals. I wanted to start eating more healthfully, and figured if I could at least start with lunch, were I am less stressed and more caffeinated, I can keep to it.
I continued to add to my life long changes. Changing up eventually every meal, changing my workouts to suit my current goals, and following my passions. I did not succeed at every change, because every person, and each individuals body is different. As much as we would love a quick fix to things we don’t like or want, we must experiment to find what works for us. I still to this day fall into this trap, of wanting a quick fix. Sometimes falling for the next fad, hoping it will get me to a life long change that I want faster.
What does life changes mean? You are going to stumble, you are going to mess up, you are going to get hurt like falling off a ladder. Ask me how I know. You have to get up, brush yourself off, when doc says its ok to get back to it, get back to working out and do what you can while you can even if you have a boot on for a broken toe that is in your foot. This is a life change, not a change for this year, or just next year. It’s a change for the better, to make you feel better, and get you closer to the bad ass that you are and want to be.
These things worked for me. Do your research, read, read, read. If it feels like some one is selling you something they probably are. I tend to read several articles about the same subject and take the common elements that I find in all of them, this seems the be a great way to strip out opinions and receive consistent information.
Thinks with Spinks 