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.

Thursday Muay Thai and Kali…Elbows and Espada Y Daga

Me and my Coach

2 hours and 30 minute training tonight.

30 minute warm up of 200 kicks and 50 knees.

Some days are just mediocre. Here is what I mean. Some days are annoying I am struggling to get the new techniques or even my body to do the old techniques in the correct way. Then there are other days where it is fantastic, I am learning new things, I am buzzing along, and I am doing great while I still make mistakes I am jazzed and doing fantastic. Then the pendulum swings back and hits the middle, where I am doing the techniques I have learned already, and helping less experienced students develop their skills. Helping others is a different kind of satisfaction then beating my body into submission. I am getting some work in but nothing to write home about. Well today was one of those days.

We worked on elbows today in Muay Thai. We went through all 9 elbows. 1 = horizontal elbow, 2 = upward diagonal elbow, 3 = downward diagonal elbow, 4 = vertical up elbow, 5 = downward vertical elbow, 6 = side in elbow, 7 = side out elbow, 8 = tach malach (spelling is probably wrong) or spear elbow, and finally 9 = spinning elbow. We worked on the parry or scoop and entry with elbow. We also worked on scoop, elbow entry, and then followed up with spinning elbow. I have two videos of me doing some of those elbows.

Parry Jab to Elbow Entry
Parry a Jab, Elbow Entry, to Spinning Elbow drill

In Kali we worked on Espada Y Daga. Which translates to sword and dagger. This was fun, and surprisingly easy. I say this even though I made plenty of mistakes and needed to work on my footing. I was able to figure out how to cut my opponent and get out of the drill as well. We then got to spar afterward. Where if we had actually used real weapons I would have died many times. However, I got many good strikes in and would have been able to win a few fights. One of my friends even laid me out on they floor. We say in a knife fight the winner bleeds and the looser gushes. So if you end up in a knife fight expect to get cut. Anyway enough of my babbling. Here is a video of me doing the drill.

Espada Y Daga drill

If you made it this far, wow, I have rambled. But this is the reality of a fitness journey. Not every day is going to be sunshine and sparkles. Not every day is going to suck. Some days are going to be meh… but I have still shown up, and put my time in. These days are days when it may seem like I am not learning a lot, but it will all culminate in the end.

Thanks for reading… =) Keep up being awesome you.

Check out Grrrl clothing for workout clothes. If you use this link it gives me referrals. I have another post to talk about some tights I got from them. https://www.grrrl.com/ref/652/?campaign=Thinks.Spinks

New Years Resolutions… Should we or Shouldn’t we?

New Years Resolutions… I say NAY. Make life changes.

I was going to do a pros and cons list, but the onion article made me laugh today and I could not do better than them.

“PRO

Pretty easy to think of ways in which you suck.

Many gyms offer discounted memberships in the new year to prey on suckers like you.

Previous Guinness World Record not even that many hamburgers.

It’s never worked before, but it might work this year.

CON

Pretty pathetic to hear someone own up to their weaknesses.

Perpetuates idea that we should always be trying to improve ourselves.

Might set unhealthy precedent of actually getting things done.

You always do this. You always say you’re going to follow through and then you go and let it slip through the cracks. You’re a joke.”

Credit The Onionhttps://www.theonion.com/pros-and-cons-of-making-new-year-s-resolutions-1831261190

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.

Free Youtube Workout Video Suggestions:

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.

Next Blog: First workout of the year!