Saturday Muay Thai and Kali… update, not whining, fear of losing progress

Hello there… I did not make a Thursday post. I was concerned that it would be thought of as whining. So this is an update, hopefully not toooo whiny. Note: This was just my fear, no one said anything to me that I was being whiny.

I still have congestion and trying to give my lungs a break. Its been 10 days. I still have lingering congestion and coughing. I am still on antibiotics today is the last day. I have not had to use the inhaler in the last two days! Yay! I am still tired, but that might be a side effect of the many medications I am on. Doctor predicted that it would take 14 days to get over this cold, and ear infection.

So as I sit here not doing anything… that creeping fear is rattling around in my brain. That, you are sitting on your butt, not doing anything and you are losing muscle, you are losing your skill in Muay Thai, and Kali, you are stalling in your fitness journey and you are going to start going backwards.

So now I am doing what I always do, when my fears start to take control of my thoughts, and start making me scared. I am doing research.


Research:

https://www.webmd.com/cold-and-flu/features/exercising-when-sick#1

“A neck check is a way to determine your level of activity during a respiratory illness,” adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”

http://www.muscleforlife.com (how fast you lose muscle when you stop working out) (this link did not want to copy correctly so here is the website and the title)

“This drop in water and glycogen can cause muscle volume to shrink about 10 percent over the course of a month. This loss of lean mass returns quickly when people start lifting weights and eating more carbs.

So, even though studies have shown lean mass starts to disappear after about two or three weeks, it may take slightly longer for you to lose actual muscle.

The take away from this muscle for life article is:

“If you take a week or two away from the gym, you probably won’t lose strength or muscle mass.

If you take more than three weeks off, you’ll lose at least a little bit of strength and muscle, but you’ll regain it quickly when you start lifting again.

You can maintain your strength and muscle mass by lifting weights at least once per week.”


So what I am reading is this.

  1. Yes I am losing some water and glycogen in my muscles.
  2. You should do the neck check, and if it is above the neck then you can still do a light exercise.
  3. With my cold/virus/sickness, I have had to have an inhaler for congestion and breathing,
  4. I am on antibiotics and today is the first day where I don’t feel like my body is just hurting.
  5. Don’t workout with a fever ever.
  6. I will regain my muscle and skills again faster due to muscle memory.

Does knowing this help? Yes a little bit.

Did I already know some or most of this? Yes

Do I often have to look up the science behind the body and working out when I have these thoughts and fears? Yes, yes I have done this many times. This is my coping mechanism.

Are the fears still there in the back of my head even though I know the science behind the body? Yes, this does not make them go away altogether but it quiets them down.

Anyway, thanks for reading, and today I am not doing Muay Thai and Kali. I am still giving my body a break. Even if the mean voices are creeping up in my head.

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Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.

Weight lifting workout for the week of 5/6/2019…missing a workout, but back on track


45 minute workout. My usual workout schedule is, Mon/Wed/Fri Running and Weight lifting. Tues/Thurs/Saturday and sometimes Wed, Muay Thai, Kali Martial Arts training. Guess what I could not get to last week. Work and family and life just worked against me. I could not get my Friday and my Saturday training in. Friday I was inundated with my family stuff. Saturday I had to teach a scone baking class to a group of adults. And I let my husband convince me to not do anything on Sunday.

So I had a mini workout vacation. I had a whole host of feelings about this. I was upset for missing out on my workouts, I was disappointed in myself, and I missed it. Also I let myself be convinced not to do a make up workout on Sunday, so some part of me wanted a break. =)

But now it is a new week, and I am back at it. Today’s workout will be what I do on Mon/Wed/Fri. I focused on core and legs today, because we are starting a boxing focused month in Muay Thai.

Workout:

20 minute Steady state run. I got a 12 minute mile in there.

Weightlifting:

  1. Pike crunches reps- 20, 20, 20
  2. Bicycle crunches reps- 20, 20, 20
  3. Bench Step up with high knee, each leg reps- 10 left, 10 right, 10 left, 10 right, 10 left, 10 right
  4. Bulgarian split squats, each leg reps- 14 left, 14 right, 14 left, 14 right, 14 left, 14 right
  5. Dumbell dead lifts 70 lbs reps – 10, 10, 10

That is all for me. I have to go get husband from the metro, get family fed and get to my second job. Thank you for reading.

Here are my final thoughts… Sometimes there is nothing you can do to squeeze a workout in. Sometimes there is just no time and that is ok. Sometimes your family needs you and that is ok. Sometimes you just don’t want to do it, and that is ok. Once you get your routine down, deviation is not a death sentence to your journey, it is part of life, and you just have to jump back on, and get the reps in.

Weight lifting workout for the week of 4/29/2019

35 minute workout. This week and last have been a bit stressful, and I can certainly feel it in my workouts. Less energy etc.

On to the workout and less of my jabbering.

Workout:

15 minute run  –

  1. 3 minute warm up walk
  2. 6 minute HIIT run, Run at Sprint 1 minute, then Run at regular pace 1 minute
  3. 3 minute Steady state run
  4. 2 minute cool down walk

Weight Lifting:

  1. Squat and press 20 lb dumbells in each hand, reps- 10, 10, 10
  2. Squat and side step resistance band reps- 10 left 10 right, 10 left 10 right, 10 left 10 right
  3. Leg kick back with resistance band reps- 10, 10, 10
  4. Squat stand and kick back leg reps- 20, 20, 20
  5. Plank with hip dips reps – 20, 20, 20

That is all. I will be doing this Monday, Wednesday, Friday.

Thanks for reading.

Weight lifting workout for the week of 4/22/2019…Brain willing Body trailing

39 minute workout today is done. This will be the workout I will do for Monday, Wednesday and Friday. Today my brain was willing, wanting to get my routine workout in, but my body was feeling tired. You know that feeling when you are doing your workout and your muscles feel low in energy. For me I think it was just lack of sleep that is really messing with me. I ate fine today.

Workout: 39 minutes

15 minute steady state run. (Body/Muscles are tired, so did not want to over do it with a HIIT) (note: weights are for my information do the weights you can lift safely)

24 minute weight lifting done in a super set:


Skull crushers 30lbs reps – 12, 12, 12
Hip thrusters 30 lbs reps – 15, 15, 15

Tripod tricep row 30 lbs per left and right arm reps – 12, 12, 12
Pile crunches reps – 12, 12, 10

Olympic barbell squat 115 lbs reps – 8, 8, 8

It was tiring to, but I got through it. My brain was happy and willing to do the workout, but my body was tired and not all together there.

Thanks for reading and have a great day. I have to go to work soon.

Weight lifting workout for the week of 4/15/2019… Making yourself workout

38 minute workout. I am sure you all have had one of those days where lethargy is tugging really hard at you. That was my day. I had to build up the will power to get my go-er going. But today I did my workout, even though I just wanted a nap or to just goof off. Enough chattering here it is.

Workout: 38 minutes

15 minute HIIT run.

  1. 2 minute warm up
  2. 1 minute run at fast pace
  3. 1 minute run at regular pace (active recovery)
  4. 1 minute run at fast pace
  5. 1 minute run at regular pace (active recovery)
  6. 1 minute walk (dead tired at this point)
  7. 1 minute run a regular pace (not recovering but resetting to do last half of run)
  8. 1 minute run at fast pace
  9. 1 minute run at regular pace (active recovery)
  10. 1 minute run at fast pace
  11. 1 minute run at regular pace (active recovery)
  12. 3 minute cool down

23 minute Weight lifting done in a super set. (super set, means do two exercise reps back to back, with a small 30 second rest between next two sets of reps)

(note: the weights are for my information, do the weights you can comfortably do, and can do the forms correctly with.)

  1. Squat to shoulder press with dumbbell (20 lbs each shoulder for 40 lbs total) reps – 10, 10, 10
  2. Bulgarian Split Squats reps – 12, 12, 12
  3. Reverse Lunge with dumbbell bicep curl (10 lbs each arm for 20 lbs total) (note: each set of two lunges right and left equals 1 rep) reps 10, 10, 10
  4. Burpees with knee to elbow reps – 8, 8, 8

So that is it. Since I did not want to do a workout today. I wanted to do a quick one. I did a super set, and I made myself do burpees. While they are not the most fun thing to do, they are very effective. Want quick workouts you have to work it hard for the time you are doing it. That will teach me to want to slack off.

Unless I have a serious medical reason not to do a workout, I try to make sure to stick to my schedule. Just not wanting to do a workout is not good enough reason for me.

Thanks for reading. Have a great day, and now I must go to work.

Weight lifting workout for 4/8/2019… squeezing it in

I completed a 1 hour workout today. Today is one of those days that are hard. Wake up at 5 am, work at first job, keep working then have to work till about 11 pm tonight. So getting my workout in today, is a squeeze. But I guess that is good, cause I did not have time to rest to much between sets. This makes me have to stick to schedule pretty closely.

On to the workout:

  1. 10 minute run on the treadmill

13 minute HIIT leg workout ( 3 sets of each, 40 seconds each set, 20 seconds rest between sets)

  1. Ice skater lunges
  2. Reverse Lunge to high knee
  3. Single leg box squats
  4. Criss cross squat

Barbell Weight lifting set I used my Olympic barbell set. Base bar weighs 45 lbs.

  1. Dead lifts reps 45 lbs 12, 95 lbs 8, 8, 8
  2. Good mornings reps 45 lbs 12, 65 lbs 10, 10, 10
  3. Shoulder squats reps 65 lbs 12, 115 lbs 8, 8, 8

Now I need to get my butt to work, and get the rest of my day and last part of my day going.

Thank you for reading, have a great day!