Training Martial Arts 12/28/2020: New Year, New…? Don’t make resolutions make goals!

I have said it before don’t set New Year Resolutions. They often fail and fail for many reasons. Set goals!

What is a resolution?
A resolution is a statement to stop doing something. A person may say, “this year I am going to make the resolution to stop X.” (Where X = smoking, drinking, eating sugar, skipping workouts, etc). Resolutions many times are restrictions you set for yourself.

What is a goal?
A goal these tends to be a series of calculated steps designed to help you get to that goal. A resolution can help you get to your goal, it can be part of the steps involved in the process to get to a goal, but if you just set a resolution it may and often does fail.

However, if you couple resolutions with goals you have a purpose for those restrictions. Finding that purpose is important it is the key to making the changes you want to make.

I say lets do away with resolutions, and focus on objectives we can obtain.

Its important to streamline your goal process.
When things get to muddy its is easy to loose track of your goals. Here are some ways to help you streamline your goals.

  1. Make a commitment to making a change. That is the scary part… deciding to make that change. Making changes often times are not fun, hard work, may take you away from things you love already, and may completely upend your schedule. But you have to have a mindset of change, no resolution/restriction is going to do that. You have to commit to make a change in your lifestyle, and then commit to make it happen.
  2. Make micro goals for yourself. Making that big “I want to be healthier” goal is great. I am all for it, but think about the small steps or even goals you can make to get to that point. For instance lets look at the above goal, “I want to be healthier”, what does that entail for you? Do you have to stop smoking? Do you want to eat whole foods. Find the small goals or steps you would need to take to get to your larger goal. When you hit those smaller goals you will feel great and it helps to keep your momentum going. Also smaller goals make the big one seem less daunting.
  3. Document your goals. Document the steps or micro goals or sometimes you will have steps to the micro goals you set for yourself. You can then look back on your document and re-right your ship if you veer off course. Writing it down on paper may help you figure out the ‘why‘ you are doing it also.
  4. Believe in your ability to achieve your goal. A soccer player does not go after a ball to kick it into the goal if he or she is thinking, “nah, I cannot kick that into the goal.” They go at it like they know what they are doing. They run up to the ball swing their leg back and assume that all the training they have done will put their foot in the right position to kick the ball into the net. Often times athletes envision the goal. Hah see what I did there? They envision the goal, or winning that race, or even hitting that target. They envision it because they know their brain is powerful, and will help them hone all their training into the action that they want to achieve. You and your brain can do the same thing. You have to believe you can do it. You have to want to do it. You have to grasp at the goal and go for it.
  5. Find a way to measure your progress. Yeah yeah… this makes sense, and it is a way to show you that you are hopefully making positive progress toward your goal. But it can also tell you where you need to tighten down you training, eating, sleeping, etc. I say find a way because just wanting “to get healthier” is not an easy thing to measure. You might want to start taking your blood pressure to see if you can get it down. You might want to start getting cholesterol screenings. You can use a tape measure to see if you are gaining muscle or losing fat. There are many ways to measure progress, and the ways you choose will often inform your micro goals/steps. Figuring out how and what to measure can also inform your why.
  6. Figure out why you are doing it. You can set goals for yourself and still be unsure of how to get there, and or what to do. This is where reading comes in. I find reading or listening to experts as many as you can find helps. I listen to people I don’t agree with, and people I do agree with outright. I read as much as I can. So that I can find the common ground between them all. Most often there are multiple sides to every theory, but the common ground between them I feel is the truth. Figure out your why, like I said above the documenting, and figuring out how to measure your progress will help you find your why. Why do you want in this case, “to feel/get healthier“? Did you have a scare? Did someone you know/love have a scare? Are you tired of feeling lethargic? Do you want to look different? These are all possible reasons for the goal above. There are many many more possible. But knowing why will help you narrow down the topic and the goals.
  7. Finally keep going. Just keep going. It is not going to be easy all the time. The euphoria of a new shiny thing will wear off. The day where you had a shit day at work and you still have your workout left to do, when all you want to do is sit on the couch binge watch your show and eat ice cream will have you more than annoyed that you set this goal. If you fall off the proverbial wagon, get back up and get back on. Everyone does, and like I have said it takes 21 days to create a habit. Give yourself grace, understand things get in the way, but keep going. Don’t make excuses if you can say do your workout. But understand that if your train from work is stuck for 3 hours, and you still have to make dinner missing one night is not going to hurt anything.

This is not a race, its is a… lets see how has everyone else I have read say it… lifestyle change, its a journey, its a marathon. I know lets say its just life with a series of steps to get you to your goal, its an adventure, it is your story that is unique to you.


Monday 12/28/2020: 35 min – 25 minute HIIT, and 10 minute core

To start out this week I started Monday with a fantastic HIIT. It’s cold outside today again. So I decided to do a plyometric HIIT workout inside. It was a great workout and kicked my butt.

Then I did a core workout to round out my morning.
————————————————
HIIT: 1 minute on, 50 seconds active rest
Warm up

1) jump squats, skaters, jump rope, star jacks, jogging in place
2) repeat above

3) skiers, sumo squat jumps, high knees, pulsing squat jumps
4) repeat above

5) high knees, star jacks, skaters, jump squats, jumping jacks
6) repeat above

7) burpees, high knees, star jacks, sump squat jumps, skaters
8 ) repeat above

Cool down
———————————————
Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Wednesday 12/30/2020: 31 minute – plyometric HIIT, and Core

Today is not a great day for me. Having some brain weasel activity making me feel bad about myself. On top of that I believe I am having my period. I say I “believe” because I have never been regular, and I had a hysterectomy due to a cancerous tumor. So no usual outward indicator. I am not sorry I don’t have shark week any more.

So fun fun, I still have my ovaries and it still have the great and wonderful hormone swings. And water retention. Meh!

Enough whinging from me. Anyway get out there and do what you can. Here is a what I did today:

Plyometric HIIT: 21 minutes

Warm up 3 min

34 seconds on 110% 31 seconds active rest (should be huffing and puffing)

1) 8 squat and jumps, skiers, 4x half turn jumps, skiers, 4x half turn jumps, 4 jacks, 4 star jumps, 4 jacks, 4 star jumps,
2) same routine above

3) 2x jacks, run, 2x jacks, run, 4x lunge sideways and tap floor, 4x jump lunge with side punches, 4x high knee and run
4) same routine as above

5) jump rope, 4x jacks, 4x star jump, 4x reach high lunge sideways low reach, 3x right reach high reach low, 2x jacks, 3x left reach high reach low, 4x high jump reach high then low right side, 4x high jump reach high then low left side, 4x sumo burpees
6) same routine as above

7) quick feet, high knee run, 4x high jump reach high then low right side, 4x high jump reach high then low left side, 4x sumo squats to basket ball shoot, 4x sumo burpees, 4x high tuck jumps
8 ) same as above

3 minute cool down and stretch

———————————————
Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Saturday 01/02/2021: 2 mile run

I ran 2 miles today yay!

So last year I ran a total of 102 miles, that surprised me because I was not trying to get that many in, this years goals are 180 miles.

I have been a little relaxed about my training during the the holidays. I wanted to spend time with family and just enjoy the ending of this year. I normally train 5 to 6 days a week. So this week I only trained 3 days and today was just a run.

But I am back to my normal routine next week, plus a Shefit30 challenge I will be doing.

Also if you did not know I am a dork and love these leggings cause I look like an cyborg and therefore must go faster. Lol 😂


Some of my goals this year are:

  1. To add more HIIT workouts to my training. (Trying for two HIIT a week at least, with my Martial Arts/weight lifting/running its going to be a squeeze)
  2. Set new PR (personal records) for my weight lifting
  3. Run 180 miles this year (last year I ran a total of 102 and was not even keeping count)
  4. Polish off my south paw fighting so I can become a switch fighter.
  5. Obviously improve on the martial art I love Muay Thai.
  6. Keep working on my agility.

What are you goals, what is your adventure going to look like this year? What story do you want to tell, and what story do you want the people that love you to tell about you?

Thanks for reading. I am floored by all the people that are subscribing thank you. To all my followers I hope you have a happy new year and I hope that this new one is so much better than 2020. If you liked what you read please let me know and hit the like button. If you want to read more subscribe. If you want to drop a comment, or just say hi, please feel free.

And as always… Don’t photo edit, just go get it!

Weight lifting for the week of 9/23/2019… Eccentric Training

So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.

However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.

There are three stages of muscle movement.
Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you.
Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up.
Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.

Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.

Workout: 15 minute HIIT Run

  1. 3 minute warm up walk
  2. 2 minute run
  3. 30 second sprint
  4. 2 minute run
  5. 30 second sprint
  6. 2 minute run
  7. 30 second sprint
  8. 2 minute run
  9. 2 minute and 30 second walk

Weight Lifting: 31 minutes

  1. Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
  2. Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
  3. Side lunges– x 50 lunges
  4. Flutter kicks– as many as you can do in 1 minute x 3
  5. Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)

So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.

If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.

Weight lifting workout for the week of 6/10/2019… Great Day

50 min weight lifting workout

I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.

workout:

  • 20 min HIIT run
    • 3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down

      Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
  • Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
  • Reverse double leg pike crunch reps- 20, 20, 20
  • Bulgarian Split Squats reps- 15 left, 15 right, 15 left, 15 right, 15 left, 15 right,
  • Squat and press 20 lb each hand, reps- 8, 10, 10
  • Good mornings 65 lbs, reps- 10, 10, 10
  • Dead Lifts 115 lbs, reps- 8, 8,

This was a great workout, and I am happy I did it. I can already feel it, I am going to be sore tomorrow.

If you try this workout let me know what you think. Thank you for reading. Have a great day! I have to go to work now. =)

Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.

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 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 4/15/2019… 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 the week 3/25/2019…BCAA’s are missed

Today’s 45 minute workout was great but I have to say I am hurting. Per doctors orders I have stopped BCAA’s and boy can I feel it. My muscle recovery is taking an extra day and by last Friday I was pooped. After Tuesday’s test I hope to be able to take my supplements again. Doc just checking that the protein he is seeing is from BCAA’s.

This week’s Monday/Wednesday/Friday HIIT run and weight lifting workout. I did the weight lifting portion in a superset.

Workout:

24 minute HIIT run 
1.5 min run, 30 sec sprint
3 min warm up
1 min cool down 

Superset (meaning you do each exercise rep set back to back with a 30 second rest between sets of exercise.)
1) Skull crushers 30 lbs reps- 10, 10, 10
2) Bulgarian Split Squats and press 12 lbs each hand

3) Lat cable pull 70lbs reps- 10, 12, 13
4) Double leg pike ups reps- 10, 12, 14

5) Dead lift 60 lbs reps- 10, 10, 10
6) Plank with hip dips reps – 30, 30, 30

Tuesday/Wednesday/Thursday/Saturday I do my Martial Arts training, Muay Thai, Kali, Bo staff, and Krav 

Thanks for reading and have a great week! 

Weight Lifting Workout…3/11/2019

When your son breaks out and has a horrible allergic reaction it will put a crimp in your plans. That is what happened today. I got my 17 min HIIT Run in, and he started presenting with welts and itching all over.

I stopped called the advice nurse for our pediatrician and had to administer Benadryl. We have stopped his meds for eye infection and have an appointment tomorrow for him.

Worried Mama is worried, and stressed out.

I only write this, so that you all can seen its a thing to have some one or something mess up your workout schedule. You do what you can when you can and you move on. I used to worry about it, stress about it, and get all bent out of shape cause I did not get my full workout in on top of dealing with the other stress. I have learned though that you have to take care of you and your family. It seems stupid to say this… but a person like me can get very single minded and stress over the fact that I have say a cold, or the flu, or some other thing stopped my workout.

I used to worry that missing one thing, was going to send me right back to where I started and that is just not the case. Your body is smart and missing one day is not going to through you off.

Anyway this is what I planned to do, and will do the rest of the week universe willing.

Workout:

  1. HIIT run 17 minute, 3 minute warm up, 1 minute sprint, 2 minute run, lather rinse repeat, 2 minute cool down
  2. Kettle bell swings
  3. Squat and press
  4. hip thrusters weighted
  5. bulgarian split squats
  6. double leg pike
  7. planks

Anyway I did not get to the weight lifting part, but I did get my run in. I will shoot for Wednesday for weight lifting and running. I try to do Mon, Wed, Fri, weight lifting with Martial arts on Tues, Thurs, Sat.

Thanks for reading and have a great day. I am going to try and not worry now, and go to work. Leaving husband to deal with kiddos.

Weight Lifting Workout for the week of 3/4/2019… Squeeze a workout in

Mondays are the worst for me. I have to wake up at 5 am, and from there it is feed the family, work at my first job with little kids, come home and feed kids, and deal with my kids, then feed family dinner, then go to work. In there some where I have to squeeze a workout in. I do it. I may not like it. It may not be ideal but I do it. =) That is a small victory for me and for my health.

This is the weight lifting/cardio workout that I will be doing for, Monday, Wednesday, and Friday. I have Muay Thai and Kali, Tuesday, Thursday, and Saturday.

Workout: 40 minute

  1. 16 minute HIIT run
  2. Bulgarian Split squats reps 15, 12, 10
  3. Weighted Hip Thrusters 30 lb, reps 15, 12, 10
  4. Reverse lunges, with a bicep curl, 10 lbs each hand, reps 12, 10, 8
  5. Dead Lifts with two 30 lb dumbbells for 60 lbs, reps 12, 10, 8
  6. Double Leg Pike crunch, reps 15, 12, 8

I have to get to work now but I got my workout in. I hope you all have a great day. Thanks for reading