For the last nine months I've been on project work, which has been a balancing act between my work and home life.
As the project ramped up, my ability to maintain my fitness routine and diet slipped big time.
The project work increased, my time at work increased and my time for exercise dropped off to zero.
That has been significantly reflected in my fitness level.
I went for my first post Christmas run today, in fact my first fitness activity in three months, a small 2km run.
By the first km I was exhausted and starting to cramp up, by the end of the 2nd well my legs are burning and I'm soaked in sweat.
Nothing like starting fresh :/
Side note I've ballooned up to 90kg at my fittest point in this journey I reached 75kg and started to feel pretty good.
Now shit food, lack of diet control, booze and no exercise has put me up to my starting weight.
Good thing I like a challenge.
Back to the start again.
Back to the gym again.
Get out running.
Get out cycling.
Get out moving.
Get the diet back in check.
Time to make it happen.
Thursday, December 27, 2012
Monday, December 17, 2012
The importance of goal setting and accountability
It has been bloody ages since I've posted, I unfortunately have been way to busy with work.
My fitness and diet has suffered and it's a long road back.
In saying that I think it's time I wrote on two very important topics.
Goal setting and accountability.
Nearly everyone that knows anything about fitness can tell you the importance of goal setting.
Without a goal you are simply adrift at sea, going with the will of the ocean currents, when you set a goal you are instantly plotting a course.
Like all things, usually when you first set a goal or plot a course your motivation and energy levels are quite high, but at some point on the journey your motivation is going to flag and you'll be thinking "Are we there yet?"
As that motivation flags you start to slow your pace or get distracted along the way, what could be better than stopping to have a coke and a doughnut on that long journey?
Well that's where accountability comes in.
If you set a goal, with a timeframe and plan you will likely get a good way along the track before you detour.
But if you have a goal, with a timeframe, plan and accountability, you're much more likely to reach the goal.
Take for instance travelling a remote desert track, you have a goal or destination in mind at the end, your journey management is your accountability. You set out each day and let someone know where you're at, the days travel plan and the next check-in point.
If you miss that check-in then that someone will check up on you.
Now let's put that in fitness terms.
1. I want to lose 10kg (goal) by my birthday (timeframe)
2. I will do it by diet and exercise (plan)
3. My accountability will be posting weekly updates, a weekly weigh in or perhaps a weekly discussion.
4. I will rely on my friends / family to be honest and tell me if I am making progress or if I am falling away from the plan.
Setting all of these things in motion, means that you are far more likely to succeed at your goal.
If you have a goal and a plan, you might get there, but you will be far more conscious to do it.
If you have a goal, a plan and accountability you can have a normal life and slip up occasionally but still make progress because you have that accountability support to help you keep on track and not derail to badly.
If you want to succeed you really do need all three.
Goal, Plan, Accountability.
Don't get me wrong, there is still plenty of hard work, sweat and tears along the journey, but locking in all three of those things means that the sweat and hard work is noticed, the tears will get you support and in the end, YOU will achieve your goal.
So with all of that in mind, let's go do this.
I've got goals, you've got goals, make it happen.
My fitness and diet has suffered and it's a long road back.
In saying that I think it's time I wrote on two very important topics.
Goal setting and accountability.
Nearly everyone that knows anything about fitness can tell you the importance of goal setting.
Without a goal you are simply adrift at sea, going with the will of the ocean currents, when you set a goal you are instantly plotting a course.
Like all things, usually when you first set a goal or plot a course your motivation and energy levels are quite high, but at some point on the journey your motivation is going to flag and you'll be thinking "Are we there yet?"
As that motivation flags you start to slow your pace or get distracted along the way, what could be better than stopping to have a coke and a doughnut on that long journey?
Well that's where accountability comes in.
If you set a goal, with a timeframe and plan you will likely get a good way along the track before you detour.
But if you have a goal, with a timeframe, plan and accountability, you're much more likely to reach the goal.
Take for instance travelling a remote desert track, you have a goal or destination in mind at the end, your journey management is your accountability. You set out each day and let someone know where you're at, the days travel plan and the next check-in point.
If you miss that check-in then that someone will check up on you.
Now let's put that in fitness terms.
1. I want to lose 10kg (goal) by my birthday (timeframe)
2. I will do it by diet and exercise (plan)
3. My accountability will be posting weekly updates, a weekly weigh in or perhaps a weekly discussion.
4. I will rely on my friends / family to be honest and tell me if I am making progress or if I am falling away from the plan.
Setting all of these things in motion, means that you are far more likely to succeed at your goal.
If you have a goal and a plan, you might get there, but you will be far more conscious to do it.
If you have a goal, a plan and accountability you can have a normal life and slip up occasionally but still make progress because you have that accountability support to help you keep on track and not derail to badly.
If you want to succeed you really do need all three.
Goal, Plan, Accountability.
Don't get me wrong, there is still plenty of hard work, sweat and tears along the journey, but locking in all three of those things means that the sweat and hard work is noticed, the tears will get you support and in the end, YOU will achieve your goal.
So with all of that in mind, let's go do this.
I've got goals, you've got goals, make it happen.
Wednesday, October 31, 2012
Running on emotion
Last night I went for my regular training run, but I was full of emotion.
Anger, Sadness, Frustration and a whole host more.
In the last week my workplace has been very stressful and full on, my fiance has had her Grandpa pass away and yesterday got news that her family dog of thirteen years passed away.
It was all a bit much, I normally try to run at a constant pace but I just couldn't do that yesterday.
Instead I did a series of sprints over my 3.8km normal distance.
Sprint flat out for as long as I can up to around one minute thirty, walk till I get my breathe back and repeat.
I didn't count the sprints, I didn't pace I just went until my lungs and legs where burning and I couldn't think.
Running on emotion is a dangerous place, it's easy to push yourself so hard you get into the injury danger zone, but I needed it last night.
I needed the release and to empty my head.
Tonight I'll aim for a more normal paced run.
Anger, Sadness, Frustration and a whole host more.
In the last week my workplace has been very stressful and full on, my fiance has had her Grandpa pass away and yesterday got news that her family dog of thirteen years passed away.
It was all a bit much, I normally try to run at a constant pace but I just couldn't do that yesterday.
Instead I did a series of sprints over my 3.8km normal distance.
Sprint flat out for as long as I can up to around one minute thirty, walk till I get my breathe back and repeat.
I didn't count the sprints, I didn't pace I just went until my lungs and legs where burning and I couldn't think.
Running on emotion is a dangerous place, it's easy to push yourself so hard you get into the injury danger zone, but I needed it last night.
I needed the release and to empty my head.
Tonight I'll aim for a more normal paced run.
Thursday, October 11, 2012
Cramping up
Last night I attempted a 7.5km training run, that didn't quite go as planned.
Within 3km I was cramping through my calves fairly badly, I tried to run it out but that made it worse.
So I slowed down and walked but still no dice, stretching didn't help either so at the 4.7km mark I terminated the run.
It's not the end of the world, it happens.
I would rather cut a run short than risk injury.
Besides all of the kms add up and at this stage of training it's all about building the cumulative kms and slow runs anyway.
Next run is friday a 5km, then sunday another 7.5km
Tuesday, October 9, 2012
Embarking on the new challenge.
So it's been a little while since I've posted, there have been no real life changing developments.
Other than having to take a break from martial arts due to work commitments and trying to maintain a base level of fitness through running and core work, not a lot has really been happening.
For the last few months I have had a niggling thought in my mind, that I wanted to do something more, to give more.
While running an idea came to me, to fundraise and raise awareness for bone marrow donors and cancer research. I sort of had a vague idea of what might work, but I kept thinking it was a mad (as in crazy) idea and tried to dismiss it.
Everytime I ran, it kept cropping up, so I started to investigate and suddenly I have a goal and more motivation than I could have ever imagined.
My idea is to run from Adelaide to Melbourne fundraising and promoting blood / bone marrow donation along the way.
The most direct route is 738km, but I don't expect that I will be able to go the most direct way because of freeways and road restrictions.
I'm anticipating around 800km for the trip and to do this over 14 days.
This would mean averaging around 60km per day - which for anyone not into running, that's 18km more than a marathon, daily.
I'm working out the logistics and starting to plan as I type, the training routine has already started.
Strangely I'm not in the slightest concerned about the distance, it will be long and grueling slogging along during the run, but I know I can make it.
I know I can make a difference, that's why I feel so strongly about this and have set a nice target to raise $10 000 AUD as a minimum, I will hopefully raise closer to $25k, I would love to raise $50k but I think that is going to be an epic stretch.
I will start documenting my running progress and training as I get to longer and longer runs, along with updating on the sponsorship / donation and fundraising journey.
This morning at 5am I went for my first early morning run and set a good time and reasonable distance.
Tomorrow I am doing a longer run of 7.5km and hope to do that in around 30 - 35 minutes.
I'm not hugely fussed about the speed of the runs as long as it's a decent sustainable pace.
Anyway with that, I'll leave you to it so I can get back to planning.
Other than having to take a break from martial arts due to work commitments and trying to maintain a base level of fitness through running and core work, not a lot has really been happening.
For the last few months I have had a niggling thought in my mind, that I wanted to do something more, to give more.
While running an idea came to me, to fundraise and raise awareness for bone marrow donors and cancer research. I sort of had a vague idea of what might work, but I kept thinking it was a mad (as in crazy) idea and tried to dismiss it.
Everytime I ran, it kept cropping up, so I started to investigate and suddenly I have a goal and more motivation than I could have ever imagined.
My idea is to run from Adelaide to Melbourne fundraising and promoting blood / bone marrow donation along the way.
The most direct route is 738km, but I don't expect that I will be able to go the most direct way because of freeways and road restrictions.
I'm anticipating around 800km for the trip and to do this over 14 days.
This would mean averaging around 60km per day - which for anyone not into running, that's 18km more than a marathon, daily.
I'm working out the logistics and starting to plan as I type, the training routine has already started.
Strangely I'm not in the slightest concerned about the distance, it will be long and grueling slogging along during the run, but I know I can make it.
I know I can make a difference, that's why I feel so strongly about this and have set a nice target to raise $10 000 AUD as a minimum, I will hopefully raise closer to $25k, I would love to raise $50k but I think that is going to be an epic stretch.
I will start documenting my running progress and training as I get to longer and longer runs, along with updating on the sponsorship / donation and fundraising journey.
This morning at 5am I went for my first early morning run and set a good time and reasonable distance.
Tomorrow I am doing a longer run of 7.5km and hope to do that in around 30 - 35 minutes.
I'm not hugely fussed about the speed of the runs as long as it's a decent sustainable pace.
Anyway with that, I'll leave you to it so I can get back to planning.
Wednesday, August 29, 2012
Week 5 done.
I really haven't had a lot to say recently, not because I'm not training or working hard, but because all I have been doing is running.
I'm following the 5k101 training plan as I can fit that around my work schedule.
Running in itself is boring, but awesome for fitness and stress relief (not as good as Muay Thai or fight training though) which is why I haven't really updated.
Who wants to read: "ran intervals today" followed by "more interval running today"......
Anyway to the point I've now finished week 5 (8 minute runs, 2 minute walk x 3 sets) and feel pretty good with it.
That good that last interval I pushed my pace higher for the last two minutes almost to a sprint.
Onwards to week 6 I guess.
Different note: I'm going to start weekly measurements again and I really need to pick up the kettlebell... So there should be good times to be had.
Thursday, August 9, 2012
Somebody get the cattle prod
Right now I'm struggling, I had a rebound weight gain back to where I started, my motivation is flagging and I've been forced by circumstance to give up fight training.
I'm not giving up I know I can achieve what I want, I just feel the hill is that much steeper right now.
That said I ran a 5km funrun on the weekend in 31 minutes, which is slow but the key word is that I ran it. No walking.
Today marks week 3 / day 2 of couch to 5 km and I'm enjoying that even if treadmills are boring as shit.
I'd like to get back to kick boxing and muay thai but I can't seem to find the time right now.
I've also decided that sunday will be my last shit food day for a while, need to get back to eating clean and get my shit sorted.
So heres the deal, you see me slacking, eating junk or whinging then taze my sorry arse.
Friday, July 27, 2012
Forever and a day
Well it has been absolutely forever since I last posted.
Beyond a long time in fact.
Things have been going well, but my workload has forced me to drop something I love.
At present, no fight training and no real Muay Thai either.
Hoping that I can get back to it sometime soon when the workload drops off, will feel like beginning again though.
Am currently redoing the couch to 5km and am in week two, I don't remember it being this difficult.
*shrug*
Downside I'm also back at 85kg, I got down to 75kg and have just gone back up.
Not good, not acceptable but going to change.
That's all for now.
Will try and update again later on.
Beyond a long time in fact.
Things have been going well, but my workload has forced me to drop something I love.
At present, no fight training and no real Muay Thai either.
Hoping that I can get back to it sometime soon when the workload drops off, will feel like beginning again though.
Am currently redoing the couch to 5km and am in week two, I don't remember it being this difficult.
*shrug*
Downside I'm also back at 85kg, I got down to 75kg and have just gone back up.
Not good, not acceptable but going to change.
That's all for now.
Will try and update again later on.
Sunday, May 13, 2012
Mothers day classic
Firstly happy mothers day to all the mums out there.
Today I ran the mothers day classic 4.5 km run.
I was aiming for 25 minutes or less but I eased my pace off a little bit to much.
1st km 5:42
2nd km I upped the pace and managed a 4:40 but I couldn't maintain it.
I dropped off between 3 and 4 by to much back to a 6 something, but tried to get something back in the last 500 ... Ran it at almost sprint pace.
Still managed a 26:51 but it's off what I wanted.
Next time I am cracking 25 minutes regardless.
Thursday, May 10, 2012
Run for the window
Last nights fight training was brutal.
I really don't think my words will do it justice, but can only try.
One hour session of heavy bag work first half combos and drills focussed on power.
Second half cardio and kick boxing...
The first half had us running between bags for single or double kicks / knees.
I was gulping down air like you wouldn't believe.
Then we got to the second stage - run, kickbox, run, thai box, run...
Two people on bags, two people running, change as soon as a runner reaches you.
After about ten minutes I needed to puke, out the window, suck a few deep breathes in and back to it. Keep pushing, stay focussed, one minute left, thirty seconds left, ten seconds, push!
That's all I can remember.... Other than finishing up and needed to puke again - glad I wasn't alone though.
Brutal session.
I was still recovering three hours later.
Tomorrow night next round.
Wednesday, May 9, 2012
Inspiration.
Last night watching the biggest loser au I couldn't help but be inspired by the epic charges, in particular Alex.
50 years old plagued by injury and sickness yet still kicked his own arse.
Busted achilles - keep training.
Pneumonia - keep training.
Chest infection - keep training.
Broken rib - keep training.
Dude is hardcore and has some serious mental toughness.
Having injured my ribs twice I'm blown away by the resolve shown to just keep working.
It's easy to find excuses, I'm pretty good at it - even though I don't like to admit that - it's much harder to grit your teeth and push for the result. You need to want it with every part of you. You need to find that thing inside that will not let you quit, that voice to push you and silence everything else.
Much respect to Alex for finding that.
Inspired.
Time to find my inner strength and eliminate the excuses.
Inspiration.
Last night watching the biggest loser au I couldn't help but be inspired by the epic charges, in particular Alex.
50 years old plagued by injury and sickness yet still kicked his own arse.
Busted achilles - keep training.
Pneumonia - keep training.
Chest infection - keep training.
Broken rib - keep training.
Dude is hardcore and has some serious mental toughness.
Having injured my ribs twice I'm blown away by the resolve shown to just keep working.
It's easy to find excuses, I'm pretty good at it - even though I don't like to admit that - it's much harder to grit your teeth and push for the result. You need to want it with every part of you. You need to find that thing inside that will not let you quit, that voice to push you and silence everything else.
Much respect to Alex for finding that.
Inspired.
Time to find my inner strength and eliminate the excuses.
Thursday, May 3, 2012
Early morning epiphany
It's been ages since I've posted, I just haven't had much to say - mostly since I've hardly done anything.
I've been working, injured, sick, stressed, eating like shit and worst of all I haven't been training.
Part of that was the first three, part of that (a much larger part) has been motivation (lack of) and procrastination.
The whole "I've missed so much, how will I keep up" or "Stop pretending you can do this" or even "You should give up" thoughts have been smashing me and I let them.
My mental game has gotten weak.
It's time to fix that, if I want this - really want it not just dream about it - I have to make it happen. That means no excuses (real or exaggerated), sucking it up and diving back in.
Do what the trainers tell me.
Give 100% and stop the mental bullshit.
That epiphany came to me at 0620 in the cold waiting for the bus and the biggest part of that is simply suck it up and get back to training.
The realisation is only half the battle I now need to don the gloves and walk back through the door.
Tuesday, March 27, 2012
Ice Ice Baby
Last night was an intense double training session.
The first round, bag work, sparring, starjumps and endless situps.
The situp technique aggravated my apparently still healing ribs, so I had to go to normal ones.
Felt like I was going to die.
Second session was more drills, sparring, leg kicks then onto more endless situps, starjumps, shuffling and straight punches.
Nearing the end of the second session the movement in sparring was killing me (ribs) so I had to sit out for that portion. I pushed through the rest though, I think all told it was probably around 200 - 300 situps last night - if not more :\
Had to ice the ribs before I left the gym though, so 10 - 15 minutes of icing there then again after my shower at home.
Today they are sore, but not unbearable, more ice tonight when I get home from work.
Am going to push and ice as much as I need to.
I have at least a week off from Saturday - so I don't want to miss out this week.
All that said - I think I am going to need to rely on icing to keep me as injury free as possible in the next few months.
I really want to put in & work hard, so I can develop the skills and abilities that I need to step into the ring.
Thinking of hiring one of the trainers as a PT for a bit to help with my boxing / movement so I can really nail it, but that's going to be a little way off regardless.
*Shrug*
One final note: No fighter is ever 100%, you are always carrying a bump, scrape, bruise or some area that is painful, it's how you deal with that and move forward that counts.
The first round, bag work, sparring, starjumps and endless situps.
The situp technique aggravated my apparently still healing ribs, so I had to go to normal ones.
Felt like I was going to die.
Second session was more drills, sparring, leg kicks then onto more endless situps, starjumps, shuffling and straight punches.
Nearing the end of the second session the movement in sparring was killing me (ribs) so I had to sit out for that portion. I pushed through the rest though, I think all told it was probably around 200 - 300 situps last night - if not more :\
Had to ice the ribs before I left the gym though, so 10 - 15 minutes of icing there then again after my shower at home.
Today they are sore, but not unbearable, more ice tonight when I get home from work.
Am going to push and ice as much as I need to.
I have at least a week off from Saturday - so I don't want to miss out this week.
All that said - I think I am going to need to rely on icing to keep me as injury free as possible in the next few months.
I really want to put in & work hard, so I can develop the skills and abilities that I need to step into the ring.
Thinking of hiring one of the trainers as a PT for a bit to help with my boxing / movement so I can really nail it, but that's going to be a little way off regardless.
*Shrug*
One final note: No fighter is ever 100%, you are always carrying a bump, scrape, bruise or some area that is painful, it's how you deal with that and move forward that counts.
Monday, March 26, 2012
The effects of the bad food weekend
Well it's Monday, back at work, back to training, back to eating my normal food.
Unfortunately over the weekend I indulged in a bit of a binge.
Crackers, cheese, pate, chocolate, alcohol, pies and other high carb foods.
I don't have a problem with a cheat day here and there, but the simply truth is - I binged and ate to much crappy food.
My body responded by stacking on the kg's over the weekend.
Friday morning when I stepped on the scales I was 76kg, this morning I was 79kg.
That's a fairly significant change considering how hard I worked on Saturday at the snake pit.
So basically my body responded to that intake of shitty foods, by pushing the weight back onto me.
Fail for my immediate goals.
Time to work hard again and see if I can smash it back as quickly as possible.
The unfortunate thing with this is that it takes so long to get weight off, but no time at all to put it back on.
Granted I binged over all three days - but still.
No wonder people get discouraged with weight loss, it's not an easy road to run.
Side note: I get tattooed on Saturday - the start of a full sleeve, that means no training for a week possibly two (while it heals up), have to try hard to stay on track with the eating and other exercise since I am only just back from injury.
Funny how life works really.
Oh one more thing: my black eye from Wednesday night, it's still there. Nice and yellow with some black / red highlights still ;)
Unfortunately over the weekend I indulged in a bit of a binge.
Crackers, cheese, pate, chocolate, alcohol, pies and other high carb foods.
I don't have a problem with a cheat day here and there, but the simply truth is - I binged and ate to much crappy food.
My body responded by stacking on the kg's over the weekend.
Friday morning when I stepped on the scales I was 76kg, this morning I was 79kg.
That's a fairly significant change considering how hard I worked on Saturday at the snake pit.
So basically my body responded to that intake of shitty foods, by pushing the weight back onto me.
Fail for my immediate goals.
Time to work hard again and see if I can smash it back as quickly as possible.
The unfortunate thing with this is that it takes so long to get weight off, but no time at all to put it back on.
Granted I binged over all three days - but still.
No wonder people get discouraged with weight loss, it's not an easy road to run.
Side note: I get tattooed on Saturday - the start of a full sleeve, that means no training for a week possibly two (while it heals up), have to try hard to stay on track with the eating and other exercise since I am only just back from injury.
Funny how life works really.
Oh one more thing: my black eye from Wednesday night, it's still there. Nice and yellow with some black / red highlights still ;)
Saturday, March 24, 2012
Snake pit
Today a group of us went out to the snakepit as the gym was closed for people competing.
The snakepit is hell.
It's a course comprised of sand dunes of varying elevation.
Takes 9 minutes to walk it, around 4 minutes to run it - unless your a freak.
One section is possibly a 45 degree incline - maybe even a little steeper, it's intense.
We did a few laps then broke the course into sections and did interval based work.
To finish we did a series of hill sprints - fun times.
915 calories in an hour... and I have to say I'm still feeling it now.
Good time indeed - might try and incorporate it into a fortnightly thing.
Ninja update: The snake pit.
The snakepit is hell.
It's a course comprised of sand dunes of varying elevation.
Takes 9 minutes to walk it, around 4 minutes to run it - unless your a freak.
One section is possibly a 45 degree incline - maybe even a little steeper, it's intense.
We did a few laps then broke the course into sections and did interval based work.
To finish we did a series of hill sprints - fun times.
915 calories in an hour... and I have to say I'm still feeling it now.
Good time indeed - might try and incorporate it into a fortnightly thing.
Ninja update: The snake pit.
Thursday, March 22, 2012
Thump bang crunch.
Last night was the first session back at fight training for a little while.
I went in with the attitude that I would give my all and do what I could.
It was a great session of drills + sparring, apparently at 20% power.
My fat lip, grazed nose, bruised knee and black eye don't really think it was at the 20% mark.
Either way it was a great session and while looking a little banged up I don't feel to bad.
I had a moment though when getting pasted in the sparring that my mind shutdown, I went to instinct and my instinct failed me.
Not a good feeling to be getting pummelled and have no idea what you should be doing.
*something to work on I guess*
Just have to identify how to prevent that from happening again, I don't mind my brain shutting off in sparring and relying on instinct, but that instinct needs to be able to withstand the pressure and keep me from getting pasted all over the place.
Maybe more agression I don't know.
The coaches did say that I fight 'to nice' right now and that I need to fire up.
They have said that to me before as well.
Perhaps I need to work on my aggression :|
Who knows, I'll just keep on going and putting in until I get it right.
Picture below is my eye - photo doesn't really do it justice - it's black swollen and sore - but you get that will probably look worse again tomorrow as I normally take a bit to bruise up :)
I went in with the attitude that I would give my all and do what I could.
It was a great session of drills + sparring, apparently at 20% power.
My fat lip, grazed nose, bruised knee and black eye don't really think it was at the 20% mark.
Either way it was a great session and while looking a little banged up I don't feel to bad.
I had a moment though when getting pasted in the sparring that my mind shutdown, I went to instinct and my instinct failed me.
Not a good feeling to be getting pummelled and have no idea what you should be doing.
*something to work on I guess*
Just have to identify how to prevent that from happening again, I don't mind my brain shutting off in sparring and relying on instinct, but that instinct needs to be able to withstand the pressure and keep me from getting pasted all over the place.
Maybe more agression I don't know.
The coaches did say that I fight 'to nice' right now and that I need to fire up.
They have said that to me before as well.
Perhaps I need to work on my aggression :|
Who knows, I'll just keep on going and putting in until I get it right.
Picture below is my eye - photo doesn't really do it justice - it's black swollen and sore - but you get that will probably look worse again tomorrow as I normally take a bit to bruise up :)
Wednesday, March 14, 2012
First night back to fight team
Tonight was my first night back at fight training.
I loved it - really missed the place and the people.
I have some slight pain in the ribs, but it will pass.
Time to get stuck in and push hard again.
Love it :)
I loved it - really missed the place and the people.
I have some slight pain in the ribs, but it will pass.
Time to get stuck in and push hard again.
Love it :)
Monday, March 12, 2012
Feels good....
So for the past three days I've been working hard - well in comparison to the last three weeks, I've been working hard.
Running, Cycling, Situps, Pushups, Shadow boxing and later today a kettlebell workout.
I have missed it and while my body is a little sore, it feels good to be getting back into things.
Tomorrow I'm going to try for a Thai class and then wednesday back to fight training, assuming nothing comes up in between.
I know over the next few months I will miss training here and there just with things happening, tattoo, work, holiday but at the end of the day - the timeline for competition is only my own.
The coaches haven't said or set any timeframe for me to compete - only I have and it all comes down to how hard I work.
Feels good to be back at it though.
70kg / 10% or lower body fat here I come.
Don't expect me not to come charging at you like my life depends on it.
Running, Cycling, Situps, Pushups, Shadow boxing and later today a kettlebell workout.
I have missed it and while my body is a little sore, it feels good to be getting back into things.
Tomorrow I'm going to try for a Thai class and then wednesday back to fight training, assuming nothing comes up in between.
I know over the next few months I will miss training here and there just with things happening, tattoo, work, holiday but at the end of the day - the timeline for competition is only my own.
The coaches haven't said or set any timeframe for me to compete - only I have and it all comes down to how hard I work.
Feels good to be back at it though.
70kg / 10% or lower body fat here I come.
Don't expect me not to come charging at you like my life depends on it.
Saturday, March 10, 2012
Ramping back up
Today was the first real workout I've done since my injury, felt good but can definitely feel that my cardio has slipped a bit.
Annoying - but it will come back.
Today I did a 4.9km run with a time limit of 27 minutes every minute over that was +10 pushups, +10 situps and +10seconds of plank.
I had planned to do 30 of each when I finished the run but ended up doing 60 :S
Ah well improve the run next time.
Feels good to be training again.
Tomorrow bike ride, monday weights (since it's a public holiday and my gym is probably closed) then back to running on tuesday and fight training wednesday.
Goal still firmly in sight.
Annoying - but it will come back.
Today I did a 4.9km run with a time limit of 27 minutes every minute over that was +10 pushups, +10 situps and +10seconds of plank.
I had planned to do 30 of each when I finished the run but ended up doing 60 :S
Ah well improve the run next time.
Feels good to be training again.
Tomorrow bike ride, monday weights (since it's a public holiday and my gym is probably closed) then back to running on tuesday and fight training wednesday.
Goal still firmly in sight.
Monday, March 5, 2012
The long wait
It's now in the third week of time away from training, the ribs are still injured and driving me nuts.
I'm icing, using cumfree cream and taking pain killers - doesn't seem to be helping much.
I really want to get back to it but I don't want to risk the recovery that I've made so far.
Frustration is really quite high, particularly since I don't know what caused the injury and more importantly I don't know what aggravates it.
Things that I expect to don't always and things that I don't expect to be a problem leave me in pain.
Just want the pain gone so I can get to normal training again.
Thursday, March 1, 2012
Stat update day
Today is stat update day so tonight I'll be running through them all.
I'm a little anxious about the run, because I know without a shadow of doubt that it's going to aggravate my ribs.
Last nights session on the cross trainer did and today I'm sore, breathing hurts again.
Am actually expecting that the majority of tests will be worse than last time, all bar weight that should see an improvement since today is a fasted day.
I'm mostly interested in body fat though since I've had an average, at best, week of food and nearing two weeks away from fight training.
Expecting that to be a fail as well.
Nothing I can really do though there isn't much point being at training when the movement alone causes me pain - couple that with sparring and I'll be looking to get knocked out to stop the pain.
Will update the stats page tonight after work and my run attempt.
[Ninja Edit]
So I've done all my stats and they go like this:
4.85km = 26:25 a new pb.
Pushups in 60 seconds: 66 (not bad with a dodgy rib)
Situps in 60 seconds: 42 (bashed my head and stopped for about 10 seconds - fail)
Weight: 77kg
Waist: 90.5cm
Body fat: 16.5%
So positive on all fronts - shows what I know hey.
I'm a little anxious about the run, because I know without a shadow of doubt that it's going to aggravate my ribs.
Last nights session on the cross trainer did and today I'm sore, breathing hurts again.
Am actually expecting that the majority of tests will be worse than last time, all bar weight that should see an improvement since today is a fasted day.
I'm mostly interested in body fat though since I've had an average, at best, week of food and nearing two weeks away from fight training.
Expecting that to be a fail as well.
Nothing I can really do though there isn't much point being at training when the movement alone causes me pain - couple that with sparring and I'll be looking to get knocked out to stop the pain.
Will update the stats page tonight after work and my run attempt.
[Ninja Edit]
So I've done all my stats and they go like this:
4.85km = 26:25 a new pb.
Pushups in 60 seconds: 66 (not bad with a dodgy rib)
Situps in 60 seconds: 42 (bashed my head and stopped for about 10 seconds - fail)
Weight: 77kg
Waist: 90.5cm
Body fat: 16.5%
So positive on all fronts - shows what I know hey.
Wednesday, February 29, 2012
Injury - downtime :(
So it's now over a week since I injured my ribs, they are still sore as fuck.
I breathe to heavily - it hurts
I exercise - it hurts
I sneeze and feel like my whole side is on fire.
It's driving me nuts - I just want to get back to training, but can't.
Simply because I'd be useless there:
Lift this - pain
Spar - pain
hit the bag - pain
To some extent pain is expected in this sport and I can normally deal with it, but when it's affecting every single thing I do - it's fucking annoying.
I trained tonight trying to put the pain aside - 40 minutes on the cross trainer (500 calories) and found it ok while I was working - just slight twinges, but afterwards it's sore as again.
Dr recommended a few things which I've been trying but hasn't really helped to much.
Question is do I suck it up, risk it being worse and go back to training or keep trying to train outside of fight training?
*Sigh* Why did I have to take this sport up at 30....?
I breathe to heavily - it hurts
I exercise - it hurts
I sneeze and feel like my whole side is on fire.
It's driving me nuts - I just want to get back to training, but can't.
Simply because I'd be useless there:
Lift this - pain
Spar - pain
hit the bag - pain
To some extent pain is expected in this sport and I can normally deal with it, but when it's affecting every single thing I do - it's fucking annoying.
I trained tonight trying to put the pain aside - 40 minutes on the cross trainer (500 calories) and found it ok while I was working - just slight twinges, but afterwards it's sore as again.
Dr recommended a few things which I've been trying but hasn't really helped to much.
Question is do I suck it up, risk it being worse and go back to training or keep trying to train outside of fight training?
*Sigh* Why did I have to take this sport up at 30....?
Friday, February 24, 2012
Injured. Again.
Injury sucks, but it is in the very nature of my sport. You can't expect to hit & kick and in turn be hit and kicked without injury, that's just how it is.
This is the second injury I've had to my ribs, this one being a strained intercostal muscle (the little strap between each rib).
Basically this muscle helps the rib cage expand and is in constant use.
Breathing heavily hurts, coughing hurts, exercise really hurts and sneezing.......
The pain is mostly dull throbbing, but other times it's sharp - kind of like someone sticking a knife in your side.
So, with that said I'm on 'rest' right now, which is really frustrating. I'm on a tight schedule to reach my goals and want to push my fighting skills to the next level, but if I push it more right now a week might turn into three, four, five who knows - not what I want.
These things suck but can't be helped the key is to stay focussed, wait it out then smash it when I can go back.
Open to suggestions for any exercises to try that won't aggravate the issue.
Sunday, February 19, 2012
Quick update
It's been a few days since I've updated.
Had some good eating and some very good workouts.
Friday was interval sprints that left me knackered.
Saturday I did fight training conditioning and sparring.
Today I have cycled and done a kettlebell tabata session.
Tomorrow is 2 x sessions at fight training.
I'm enjoying pushing myself so far - I haven't had the feeling that I'm doing to much yet - but it's only early.
I really want to hit the 10% target before May so I know I have to work hard.
I've also started including at least one protein shake per day - just to help muscle wastage and that seems to be working as well.
Can't wait for the rest of this week :)
Had some good eating and some very good workouts.
Friday was interval sprints that left me knackered.
Saturday I did fight training conditioning and sparring.
Today I have cycled and done a kettlebell tabata session.
Tomorrow is 2 x sessions at fight training.
I'm enjoying pushing myself so far - I haven't had the feeling that I'm doing to much yet - but it's only early.
I really want to hit the 10% target before May so I know I have to work hard.
I've also started including at least one protein shake per day - just to help muscle wastage and that seems to be working as well.
Can't wait for the rest of this week :)
Thursday, February 16, 2012
3 month challenge
I decided yesterday that I want to step my training / fat loss up for the next three months, taking my efforts from high to maximum.
My short term goal is major fat loss (as opposed to weight loss.) - I've given myself three months to go from approx 18% body fat to 10% or below.
The deadline is 01-May-2012.
I know it's going to be brutal, my diet needs to be strict, my training regular and at the right intensity - but I think I can do it.
Will be looking to adjust diet over the next week and add some HIIT workouts to my routine.
Diet wise I expect it to be fairly plain, repetitive and boring, I can stick to it if I'm getting results so no concern there.
Workout wise it's going to be hard. Theres no other way to put it. Basically working everyday ranging from martial arts conditioning / sparring, weights, running, cycling and hiit.
My only real concern is making sure I don't burn out working this hard.
Time will tell.
I'm also going to document all food, exercise, mood and sleep everyday.
I'll keep a photo log - one per week - that will be uploaded on completion.
Will add a new page along with the stat updates.
Monday, February 13, 2012
The four cornerstones of weightloss
I had a realisation earlier today while talking to my fiance about weightloss.
There are four cornerstones - and that's all there is to weight loss.
You can think about it 100 different ways, but it always comes back to the same four things, divided into two categories.
There are four cornerstones - and that's all there is to weight loss.
You can think about it 100 different ways, but it always comes back to the same four things, divided into two categories.
- Mind
- Goal setting
- Accountability
- Body
- Diet
- Exercise
In a nutshell that's all there is to it - yes I am over simplifying here but think about.
You set a goal and make yourself accountable, then you change your diet and start exercising.
I'll elaborate on this another time, just wanted to get my thoughts done quickly tonight.
Tuesday, February 7, 2012
Don't hold back.
Last nights fight training consisted of two sessions, the first cardio and conditioning, the second sparring.
The first session was good, I pushed hard, felt like I was going to die, but still did all I could.
I enjoy those sessions, where I can feel like I've worked hard.
The second session was sparring, first two rounds body only the remainder head / body.
I was paired with Cathy - fight team's first female fighter - and at first I found it really difficult to spar with her, not because she can't fight (she definately can) but because I kept getting caught on the 'Don't hit girls' mentality that I was brought up with.
The coach kept calling out not to hold back, as did Cathy - by the second and last round of sparring I wasn't holding back. I accept that she is just another fighter, another sparring partner - there for the same reasons as me, to improve and get into the ring to compete.
Gender doesn't matter, but initially I struggled with it.
Next time - not so much, the time after that - less again.
The sparring itself was really good, Cathy landed some good shots and almost bloodied my nose.
I know I landed a few good shots as well, one in particular from a hook that landed right on the jaw.
I pulled the punch at the last moment because I could see it was going to hit home, as it was it pushed her jaw sideways and a bit of spit came out.
I also worked with Scott on my technique for Jab / Cross - something I still need more work on.
One of the key things for me is trusting my reach and using body mechanics to deliver powerful punches.
Working with Scott is always good fun, because I know when I get sloppy he'll through out the focus mitt and tag me, he also knows how to push my buttons and get me all fired up.
Another good thing.
Have to say today though my body is feeling smashed - sore everywhere, some soreness in the face from where it was tenderised - thanks Cathy ;)
Overall a great night, tonight is Thai boxing a class I love, but haven't been to in a while.
Side note:
I got new protein last night, Elemental nutrition shredding matrix in hot chocolate flavour.
Mixes well, tastes nice and seems to have all the good things.
I'll update about the protein as I use it more and more.
The first session was good, I pushed hard, felt like I was going to die, but still did all I could.
I enjoy those sessions, where I can feel like I've worked hard.
The second session was sparring, first two rounds body only the remainder head / body.
I was paired with Cathy - fight team's first female fighter - and at first I found it really difficult to spar with her, not because she can't fight (she definately can) but because I kept getting caught on the 'Don't hit girls' mentality that I was brought up with.
The coach kept calling out not to hold back, as did Cathy - by the second and last round of sparring I wasn't holding back. I accept that she is just another fighter, another sparring partner - there for the same reasons as me, to improve and get into the ring to compete.
Gender doesn't matter, but initially I struggled with it.
Next time - not so much, the time after that - less again.
The sparring itself was really good, Cathy landed some good shots and almost bloodied my nose.
I know I landed a few good shots as well, one in particular from a hook that landed right on the jaw.
I pulled the punch at the last moment because I could see it was going to hit home, as it was it pushed her jaw sideways and a bit of spit came out.
I also worked with Scott on my technique for Jab / Cross - something I still need more work on.
One of the key things for me is trusting my reach and using body mechanics to deliver powerful punches.
Working with Scott is always good fun, because I know when I get sloppy he'll through out the focus mitt and tag me, he also knows how to push my buttons and get me all fired up.
Another good thing.
Have to say today though my body is feeling smashed - sore everywhere, some soreness in the face from where it was tenderised - thanks Cathy ;)
Overall a great night, tonight is Thai boxing a class I love, but haven't been to in a while.
Side note:
I got new protein last night, Elemental nutrition shredding matrix in hot chocolate flavour.
Mixes well, tastes nice and seems to have all the good things.
I'll update about the protein as I use it more and more.
Thursday, February 2, 2012
Stat update day - win all round.
So yesterday was supposed to be stat update day, but due to circumstances I didn't get to it.
Fight training, getting home late and some pesky ants that wanted to interrupt quiet time.
Instead I have got 90% of my stats done today.
Improvements all round, makes for a happy camper.
The stats for today are:
Previous figure in brackets ()
Weight: 77kg (82kg)
Body fat %: 18.5 (19.5)
Waist: 92cm (94cm)
Pushups in 1 min: 61 (40)
Situps in 1 min: 43 (34)
4.85km run time: --- pending
HR Average: --- pending (run)
HR Max: ---- pending (run)
Calculated V02 Max: 56 (50)
The ones that are pending - I need to do.
Run will be tomorrow AM, V02 Max will be later tonight while relaxing (as per the instructions)
As you can see there's been some massive improvements and I'm going to keep going.
My goal is below 12% body fat, 70kg, 70 pushups in 60 seconds and 60 situps in 60 seconds.
Pushing hard :)
Fight training, getting home late and some pesky ants that wanted to interrupt quiet time.
Instead I have got 90% of my stats done today.
Improvements all round, makes for a happy camper.
The stats for today are:
Previous figure in brackets ()
Weight: 77kg (82kg)
Body fat %: 18.5 (19.5)
Waist: 92cm (94cm)
Pushups in 1 min: 61 (40)
Situps in 1 min: 43 (34)
4.85km run time: --- pending
HR Average: --- pending (run)
HR Max: ---- pending (run)
Calculated V02 Max: 56 (50)
The ones that are pending - I need to do.
Run will be tomorrow AM, V02 Max will be later tonight while relaxing (as per the instructions)
As you can see there's been some massive improvements and I'm going to keep going.
My goal is below 12% body fat, 70kg, 70 pushups in 60 seconds and 60 situps in 60 seconds.
Pushing hard :)
Tuesday, January 31, 2012
Time to burn
Fight training last night, but where do I start?
Perhaps at intensity, endurance or intent?
Probably best to start at the beginning.
I was nervous as I got changed because I hadn't been in ages, what do I expect? Is it going to destroy me? Has the intensity and skills of the others left me dragging in the wake?
These thoughts and more went through my mind but I pushed them aside and made a mental commitment to train till I couldn't.
The first session was a pyramid circuit with the exercises decided by a giant dice.
It was hard but great, by the end I was soaked in sweat and breathing heavy.
When that session finished I was looking forward to the break - oops to soon.
We all got given an extra 45 minutes of cardio to complete before the third session.
I got exercise bike, 20km in 45 which is a bit quicker than my road riding.
As that finished third session started, base skill.work for me and two others, heavy sparring for two more. It was good, nice to have a specific focus with things to improve.
I want to be the best version of myself that I can so I have no problems working the basic skillset until it is polished.
That way when the reliance is on instinct and non-cognitive movement it will still be half decent.
After three hours of training I was exhausted, hungry and you could smell the sweat from distance.
The main theme was train hard, fight easy and we sure did that last night.
Tonight am doing the thai class to improve fitness and technique, one class should seem easy after last night.
Saturday, January 21, 2012
The great BUPA challenge
Yesterday I took on the BUPA challenge during the tour down under, to raise money for Cancer Council SA.
The bike ride was 138km from Norwood to Tanunda.
I tackled it with an hire bike as my regular bike needed expensive repairs, not a good idea - but I had no real alternative.
It's hard to pick the key points to put up here and I don't want this to turn into an epic post (but it probably will) so I'll break it into sections:
The start:
I started with everyone else, I wanted to start early but was running late.
I've never seen that many cyclists or ridden in a pack before.
I started near the back of the pack and pretty much stayed there but I was comfortable at my pace.
The first hill saw me hunting for wuss gears on the hire bike and that became the theme of the day unfortunately.
Within the first 30km was a king of the mountain section, in which I had a crash caused by a tool in a car.
No major damage to me or the bike but it certainly rattled me and I struggled to keep going for a little while.
The crash saw me hit the deck pretty hard and almost get run over by the car, not a fun experience.
The first refreshment stop:
I got there and thought man we've been riding for ever - I'm sick of these hills, but have an energy gel, drink and toilet stop and get going again.
I got motivated and pushed on.
The refreshment stop at 69km - Mt Pleasant:
This stop I was feeling completely done, I just wanted to stop.
Had a protein bar, some powerade and found my motivation.
Get back on to find it was mostly down hill - Thank christ!
The great downhill to Lyndoch:
During the downhill section I got a second wind and was trying to make up time (I wanted to finish before the pros got in) I hit around 50kph regularly on the downhill sections.
In one of the sections here there was no one else around, just me - no spectators, other participants, just me.
It was fairly lonely and made motivation pretty hard during some of the steeper climbs.
Kind of difficult to describe that loneliness, as there is just nothing around no cars, no people, no other bikes - only your own willpower to keep on going. Probably at about the 80 - 90km mark when everything hurts it's so difficult but it's all in your mind. The body will just keep on doing what you make it do.
It was through this section that I got stopped by police, some idiot had thrown tacks across the road - but I needed to keep going, so I picked up the bike and walked through the 200m or so then got back to riding.
Tanunda - are we there yet?
As I started to get close to Tanunda, my body was screaming at me, quads, calves, glutes, back, neck.
All of them just wanted me to quit, no chance body, no chance.
I kept on pushing and got into a town, I asked a cop for direction he just waved at me.
So I chose a path and found I'd made a wrong turn and came into Tanunda the opposite way to the finish.
It meant I wouldn't cross the line, I was a little disappointed until I realised I'd still covered around 110 - 115km, I could turn around and go back but I was spent so I accepted that's how I was going to finish.
When I got into Tanunda and the finish oval, seeing my fiance and mother in law was one of the most satisfying feelings ever... it was so rewarding and I'm so VERY glad they where there.
Overall it was a great experience, tough as hell but well worth it.
I raised $500 for the cancer council and really tested myself - both mentally and physically.
I burnt 4405 calories in 6 hours 38 minutes 20 seconds.
My average heart rate was 151 bpm and max 178.
I can tell you it was as tough as fuck but I would do it again in a heartbeat, preferably with my own / decent bike :)
The bike ride was 138km from Norwood to Tanunda.
I tackled it with an hire bike as my regular bike needed expensive repairs, not a good idea - but I had no real alternative.
It's hard to pick the key points to put up here and I don't want this to turn into an epic post (but it probably will) so I'll break it into sections:
The start:
I started with everyone else, I wanted to start early but was running late.
I've never seen that many cyclists or ridden in a pack before.
I started near the back of the pack and pretty much stayed there but I was comfortable at my pace.
The first hill saw me hunting for wuss gears on the hire bike and that became the theme of the day unfortunately.
Within the first 30km was a king of the mountain section, in which I had a crash caused by a tool in a car.
No major damage to me or the bike but it certainly rattled me and I struggled to keep going for a little while.
The crash saw me hit the deck pretty hard and almost get run over by the car, not a fun experience.
The first refreshment stop:
I got there and thought man we've been riding for ever - I'm sick of these hills, but have an energy gel, drink and toilet stop and get going again.
I got motivated and pushed on.
The refreshment stop at 69km - Mt Pleasant:
This stop I was feeling completely done, I just wanted to stop.
Had a protein bar, some powerade and found my motivation.
Get back on to find it was mostly down hill - Thank christ!
The great downhill to Lyndoch:
During the downhill section I got a second wind and was trying to make up time (I wanted to finish before the pros got in) I hit around 50kph regularly on the downhill sections.
In one of the sections here there was no one else around, just me - no spectators, other participants, just me.
It was fairly lonely and made motivation pretty hard during some of the steeper climbs.
Kind of difficult to describe that loneliness, as there is just nothing around no cars, no people, no other bikes - only your own willpower to keep on going. Probably at about the 80 - 90km mark when everything hurts it's so difficult but it's all in your mind. The body will just keep on doing what you make it do.
It was through this section that I got stopped by police, some idiot had thrown tacks across the road - but I needed to keep going, so I picked up the bike and walked through the 200m or so then got back to riding.
Tanunda - are we there yet?
As I started to get close to Tanunda, my body was screaming at me, quads, calves, glutes, back, neck.
All of them just wanted me to quit, no chance body, no chance.
I kept on pushing and got into a town, I asked a cop for direction he just waved at me.
So I chose a path and found I'd made a wrong turn and came into Tanunda the opposite way to the finish.
It meant I wouldn't cross the line, I was a little disappointed until I realised I'd still covered around 110 - 115km, I could turn around and go back but I was spent so I accepted that's how I was going to finish.
When I got into Tanunda and the finish oval, seeing my fiance and mother in law was one of the most satisfying feelings ever... it was so rewarding and I'm so VERY glad they where there.
Overall it was a great experience, tough as hell but well worth it.
I raised $500 for the cancer council and really tested myself - both mentally and physically.
I burnt 4405 calories in 6 hours 38 minutes 20 seconds.
My average heart rate was 151 bpm and max 178.
I can tell you it was as tough as fuck but I would do it again in a heartbeat, preferably with my own / decent bike :)
Friday, January 13, 2012
Run, run, run or get those intervals done.
Last night I did the second batch of interval sprints on the treadmill.
The first session I did a pyramid, this time just a straight set of increasing intervals.
The set went like this:
3m warmup @ 4.5kph / 0% incline
2m @ 13kph / 1% incline
1m @ 5kph / 1% incline
2m @ 14kph / 2% incline
1m @ 5kph / 2% incline
2m @ 15kph / 3% incline
1m @ 5kph / 3% incline
2m @ 16kph / 4% incline
2m @ 5kph / 4% incline
2m @ 17kph / 5% incline
2m @ 5kph / 5% incline
2m @ 18kph / 5% incline
2m @ 5kph / incline slowly dropped to 2.5%
3m @ 12.5kph / 2.5% incline
3m @ 5kph cooldown / incline slowly dropped to 0%
Was a good workout and had a "nsv" or non scale victory: my heart rate monitor kept on slipping off so it's time to adjust it smaller :)
About ten minutes after the intervals I didn't feel like I'd done a workout so, I think next time I might push harder.
Also had paleo friendly ham burgers last night, absolutely epic.
Homemade beef mince patty
Egg
Bacon
Onion
Beetroot
cheese (not 100% paleo)
Wrapped in a lettuce leaf.
Bloody fantastic - the lettuce leaf provides a crunchy almost sweet and refreshing flavour to the burger.
New favourite food for me.
Tonights a rest day but tomorrow is a light 40km cycle in prep for the ride for a reason...138km of hell roads.
I'm not ready but still going to give my all as it is to raise funds for cancer research / critical care.
That's all for now
Tuesday, January 10, 2012
First fight training 2012
Last night was the first session back for the fight team, if I said it was an intense hard session, I probably wouldn't be saying enough.
My cardio let me down a little having to stop for air every now and then.
It felt awesome though. Next session wednesday.
After training I did break from paleo for some sugary carbs, which I instantly regretted, but what's done is done - don't dwell on it, acknowledge the fuckup, remind yourself next time and keep going forward.
Today is a fasting day so time again to test mind over ..... Sugar, junk and the other rubbish around the office.
I'm planning on starting the couch 2 5km again tonight and trying to get that sorted along with smash my cardio endurance, I get enough weights in the fight training conditioning sessions for my needs so I think it's ok to focus on cardio.
Also, I'm looking for protein recommendations currently only had 1: Max's super shred.
Open to more.
Think that's all for today have a great day.
Friday, January 6, 2012
Weights and the paleo after-fast feast
Last night I hit the weights room for my routine, felt good but struggled a little bit - it's been a while.
I also had to modify a little iron crosses still kill me, the age old saying about flys being one of the greatest exercise for making you feel like a pussy, is amplified by 100% when doing iron crosses......
Regardless the session was still good.
I'd been fasting all day and could feel it as I hit the gym.
Probably need to organise some protein to break the fast pre workout.
Last nights dinner was grilled chicken and boiled veg, all healthy paleo and tasted a1.
Because it was a fast day I also treated myself to a paleo friendly dessert - a Thai inspired hot banana & coconut cream dish with cinnamon.
Delightful and paleo a-ok :)
Might add some small chopped chilli next time though.
All up the meal came to 643 calories, 28g fat, 46g protein and 42g carbs.
The carbs are on track but the other two need to be higher particularly protein I'm aiming for around 150g a day.
You might think how can you be full after a meal that small, but after a day of fasting the small meal feels like an epic after battle feast.
Today is a normal paleo food day and rest day for exercise so will update again tomorrow after my bike ride, aiming for around 100km and need to figure out my nutrition strategy - since everyone believes carbs are a must for endurance sports.
Wednesday, January 4, 2012
Run, Run, Run
Tonight I went for a 3.75km treadmill run in 24 minutes including warm up / cooldown.
Not as fast as I wanted but getting there, slowly but surely.
Food wise was a pretty good day - I ate nice and lean paleo foods, until desert - then I had one of the 'avoid foods' without even thinking.
Dairy - in the form of thickened cream with my banana for desert.
And I was doing so well... ah well fasting tomorrow.
Things are going well so far, I am considering working with a PT to get some weight work in as well (since I tend to slack when I do weights by myself).
Tomorrow another treadmill run aiming for 5km.
Not as fast as I wanted but getting there, slowly but surely.
Food wise was a pretty good day - I ate nice and lean paleo foods, until desert - then I had one of the 'avoid foods' without even thinking.
Dairy - in the form of thickened cream with my banana for desert.
And I was doing so well... ah well fasting tomorrow.
Things are going well so far, I am considering working with a PT to get some weight work in as well (since I tend to slack when I do weights by myself).
Tomorrow another treadmill run aiming for 5km.
Treadmill intervals
Last night jumped on the treadmill for some "long" interval work.
I say long because it wasn't the usual 60 / 30 second intervals I normally do.
2km @ 10.5 kph
2 minute walk
3 minute 12.5 kph
2 minute walk
5 minute 15 kph
Tonight going back for a constant speed 5km aiming for around 25 minutes and I'd like to get that to sub 20 minutes eventually.
Also started intermittent fasting and paleo again yesterday, unfortunately I broke the fast at lunch and made poor paleo choices - same with dinner.
Back on the wagon today with a good paleo meal plan.
Almonds
cranberries
Chicken
Eggs
spinach
Rocket
Black sugar free coffee
Looking forward to good results.
Sunday, January 1, 2012
Dear fitness, where have you gone?
Firstly, Happy new year, I hope that 2012 brings you everything you desire and more.
Now that, that is out of the way on to the important stuff, 2011 finished for me in a very lethargic way.
Three weeks of no exercise, excess food, drink and time spent in front of the computer.
Not the best way to finish off a year that you have been working hard to get to a goal.
Over the Christmas period I put on 4kg bouncing up to 82kg from 78kg again not a great way to finish the year.
I also feel like my fitness level has gone away and is still binge eating....
I went for a run today (4.85km according to gps) - my usual circuit - and instead of taking around 25 minutes it took 40 - I could barely run, I spent most of the time walking, granted it's hot outside but that's really no excuse.
I think it's time to reassess where I am at, take regular measures and get back on track.
I will be doing a once a month 'stats update' post that will include:
Now that, that is out of the way on to the important stuff, 2011 finished for me in a very lethargic way.
Three weeks of no exercise, excess food, drink and time spent in front of the computer.
Not the best way to finish off a year that you have been working hard to get to a goal.
Over the Christmas period I put on 4kg bouncing up to 82kg from 78kg again not a great way to finish the year.
I also feel like my fitness level has gone away and is still binge eating....
I went for a run today (4.85km according to gps) - my usual circuit - and instead of taking around 25 minutes it took 40 - I could barely run, I spent most of the time walking, granted it's hot outside but that's really no excuse.
I think it's time to reassess where I am at, take regular measures and get back on track.
I will be doing a once a month 'stats update' post that will include:
- Weight (kg)
- 4.85km run time
- Heart rate average
- Heart rate max
- Pushups in 1 minute
- Situps in 1 minute
- Heart rate monitor calculated Vo2 max
- Body fat percentage (Digital caliper)
- Waist size (cm)
The reason for this is for me to gauge how my fitness is tracking, I need to know so I can work on various areas to improve for my fight training.
On that note - I had an epiphany over the Christmas break about the fight training.
I have struggled mentally with the why, where do I fit, am I good enough to be here type of questions and the realisation that I had - was that if I want it and am prepared to work for it then that's all that matters. It doesn't matter if I get punched, kicked or pushed around the training area as long as I work hard and make my opponent work hard as well.
In 2011 I had a degree of fear about the fighting so held myself back but 2012 it's time to get in there and step it up a notch or two - I know I can do it, I know I can take a punch, I know what to expect so it's time to go in and enjoy every single second of it.
Ok so with that - it's the end of this post.
I'll do a stats update once I've done all the tests again - hope that 2012 brings you all that you desire, eat well, work hard.