Boxing Day

OK so it wasn't exactly boxing day per se (as in not December 26th) but last night's training included some kickboxing exercises.  Needless to say I was very excited.

Image from Microsoft Office Clip Art

Warm Up

• 12 minutes brisk walk (4.5) on the treadmill (Incline: 0%-10%)

Training

• 60 reps / 2 sets on the step board
• 100 reps / 1 set of bicep curl & shoulder press
• 15 reps / 1 set jogging up and down a flight of stairs
• 10 reps / 1 set walking up and down a flight of stairs
• 35 reps / 1 set of jumping jacks
• 15 reps / 2-3 sets of walk-reach-plank-and-back
• 10-15 minutes of basic kickboxing (jab, punch, hook, uppercut, stance & kneeing)
• 25 reps / 2 sets of basic crunches

How I Felt

Up til now, I can definitely feel an increase in strength and endurance from how far I'm able to go in my workouts without having to pause and how quickly my muscles recover.  I'm very happy with the progress I've had so far and am excited to keep at it still (which is always a good thing).  I'm still feeling challenged and yes, I still have moments when I am breathless and need a longer rest.  I find that I'm still not doing very well with the stairs routine but I'm positive it'll improve in due time.  Boxing for the first time was exhilarating and I thoroughly enjoyed it.  When my trainer asked me to grip my hand inside the boxing gloves, it felt weird since I couldn't fully clench my fists.  In karate, we used to have our fists fully clenched with our thumbs overlapping the fore and middle fingers so this was a totally different experience.  I felt that it did require a bit more focus on my part to stay quick and alert to his instructions as well as deliver a proper punch.  The whole bouncing around got me pretty tired and I had to pause a few times.

Takeaways

• The step board exercises are a lot more do-able if you keep at it at your own pace instead of rushing the steps.  It will still be challenging as long as you're not going at it too slowly.  Once you grow stronger, feel free to speed up the steps.  Another reason to not rush the steps is you could potentially miss the step board (or slip) and sprain your ankles.  Paying attention to your breathing is also important.  Swing your arms (as if you were running) while stepping up and down the board for better balance.  I find looking down at my feet helps as well.
• Always remember to work your abs when doing crunches and not your neck or lower back.  Breathe out during the crunch and breathe in when releasing the muscles.  Again, try to do this at a steady pace. Here I find focusing your eyes on an object on the ceiling helps to keep the right posture for this exercise.

Have you tried kickboxing exercises? Love it or hate it?

Not Giving Up

Last Tuesday was my first training session after getting back from my vacation.  Needless to say I gained a few while on holiday (as do a lot of people) and the week after I wasn't able to burn off the extra kgs I'd gained in time for my session with the personal trainer.  During the weigh in, I'd gained at least 1kg (more even) and it was a expected on my end but nonetheless disappointing.  Especially since I'd been doing well and had lost 2-3kg before that.

THE WORKOUT

Since I'd not been exercising as much for the past couple of weeks, the trainer had me do some basic routines starting off with (the dreaded) low step box (50 reps/4 sets).  Then were squats with the fitball behind me for back support (25 reps/4 sets).  I'm not sure what the next workout is called but basically I had to stand shoulder-width apart with a mat laid out in front of me and as I inhale, I'd bend down and walk my hands forward then backwards up to standing position again as I exhale (25 reps/3-4 sets).  An exercise I did rather quickly (to my and my trainer's surprise) was the one where I had to stand with one feet in front and another stretched to the back and then I had to jump and switch leg positions (25 reps/4 sets).  Next, I was instructed to do crunches with my feet supported by a fitball (25reps/4 sets).  Last but not least, before cooling down, I did the plank and held position for 25 counts (3 sets).

HOW I FELT


Needless to say I was panting my way through the sets.  My trainer checked my pulse and made sure I had sufficient rest in between sets.  However, I have noticed a better endurance level compared to when I first started out.  My breathing has improved quite a bit but my heart still pounds especially with the step box.  With the squats, I must admit it was a bit of a struggle considering they were still sore from Body Balance class the day before but the fitball definitely helped.  I would have strained my back otherwise.  As for the exercise that followed, I'm still not doing very well with having my stomach above my head level.  Being inverted makes me dizzy and nauseous.  Also, I should've tied my shoes to fit my feet a bit more snug (it was comfortably loose) to keep my feet from moving around in my shoes.  The hop-switch (yes, I don't know what it's called so I'm naming it) I managed to do pretty quickly which was a relief.  Again, since it was a cardio workout, I was short of breath towards my last set and my heart was beating so fast!  My abs were had begun to cram up by the 3rd set and I had to pull every strand of strength I could to get through the rest of the reps for the 3rd and 4th sets.  Right after that was the plank and I was so close to crying.  First set I could only hold for 10 counts.  The subsequent sets I held it together and managed to get through 20-25 reps. At the end of all that, I could barely speak and was lying flat down on the mat regaining my breath and strength to get up. (haha)

TAKEAWAYS

• Always be careful when doing step box exercises. If you can't go as quickly as you'd like, don't rush it. You could slip and sprain your feet.
• Be aware of your breathing. Check with your trainer on the correct breathing technique for each workout.
• A fitball makes for excellent support for your workouts especially if you're just beginning and your muscles aren't strong enough to fully support your body weight.
• Wearing correct shoes for indoor training is very important and makes a lot of difference. Trainers (shoes) are designed specifically with indoor workouts in mind and therefore provides adequate support and cushioning to avoid injuries and make working out more comfortable.
• Let your trainer know if you need a few extra seconds or a minute longer to rest before continuing with the next sets. You don't want to pass out in the middle of your workout.

Body Balance class

Yesterday I decided to wake up a whole lot earlier and head out to the gym to get a taste of the Body Balance class which started at 7.30am.  My original plan was to be there when the gym opens at 7am and get a half hour treadmill warm up cardio before the class.  I did my best and only got to the gym with enough time to do only 5 minutes of treadmill.

Anyways, the instructor was very attentive and nice.  She noticed that it was my first time to her class and told me to take it easy and work at my own pace.  I liked the fact that she was very encouraging and not at all pushy like an instructor or two that I've had in the past when I tried yoga and pilates.  Her instructions were very clear and she'd even briefed on some of the things about the class like it was a mirror image class whereby when she goes left, we go in the same direction (i.e. our right if she's facing us or left as well when she faces the mirror).

Honestly, I was already considering taking off and leaving half way through the class but persuaded myself to stick with it all the way til the end of the session.  I'm very proud that I did my best and finished the full 1 hour.

THE EXPERIENCE

I haven't done any form of yoga or pilates in maybe 2 years or more and naturally my body has lost some of it's flexibility (and strength).  If you've never tried these types of exercises, it may not look like much and you probably wouldn't expect it to challenge your muscles or make you sweat.  After all, it's just a bunch of slow movements and poses, right?  Let me tell you, if you haven't tried it, give it a go and it'll totally change your perception of the exercise.

Anyways, before I get way off track from my post, there were times when my thigh muscles were practically shaking (more like strongly vibrating) while in warrior pose.  My shoulder and arm muscles were unable to keep my hands up shoulder level.  I continued to do my best to keep up and put my arms down for a few seconds and tried again.  My core and thighs were also experiencing fatigue during some of the exercises.  And yes, I was sweating a lot.

THE AFTERMATH


Now, the day after, I definitely feel some muscle aches.  Especially my thigh muscles.  My shoulder and lower back muscles are also being awaken. Haha. I think my arms aren't feeling it too bad because I've been doing a lot of arm workouts/weights so far. But generally my body does feel tired. Pretty sure with time, as my body gets stronger and gains more flexibility, the exercises will be that much more fun.

TAKE-AWAYS

• If you're a beginner, don't worry about not being able to perform the poses completely.  There are beginner options for the poses.  Your muscles will be less stiff and elongate naturally over time.
• Give yourself a chance to at least attempt the exercise as much as you can without passing out.  You might surprise yourself and the feeling once you're done is very gratifying.
• Take note of your breathing and let it flow with the movements.  Keep your core (abs) tight, shoulders open and pay attention to your posture.
• Don't overexert yourself if your body isn't ready.  It's dangerous and could cause injuries. Listen to your body.

3 Sessions Down, 33 More To Go

That's right.  I'm still at the beginning stages of this transformation and it's been pretty tough on me so far.  Although I've only done 3 sessions with the trainer so far, I've also had to do cardio exercises on other days with a 500kcal target (although I don't always hit the target but I try to come as close as possible).  Of course when my body is stronger, this target will slowly increase to 700kcal or 1000kcal a day.

Anyways, going through the journey so far (about 2 weeks since I signed up), I realized that I may not have been able to push myself this hard without a trainer.  I wouldn't have known how to create a program that would work to achieve my goals and having that kind of assistance definitely helps.

Last nite we did a weigh in and I've already gone down about 1.2kg which was surprising considering my clothes seems to fit tighter.  The trainer says it's cos muscle is building up and adding some bulk but it will go down as the fat layers gets burnt off.  Last night was floor exercises.  2 sets of 2 minutes step (if you've never tried step, do not underestimate it).  Next I did bicep curls (1 set of 20-25 reps).  Then there's this exercise where you stand up and then bend down to start walking your body with your hands and back to standing position again.  I did 2 sets of 15 reps.  Since I was struggling with the reps, I put a little too much weight on the soles of my feet and had to rest for awhile before continuing with 2 sets of 15 reps modified push ups.  Man do I hate push ups.  It's even worse with sore arms (from the workout the night before).  I was supposed to do another set of push ups but I had to tell the trainer I wasn't up for it because I was so close to puking on the mat.  My stomach juices were stinging me on the inside and I could feel the acidity.

The whole day yesterday I was having gastric problems right from the time I woke up in the morning (my Koko Krunch breakfast helped a wee bit) til my late lunch (had work to do in the office -- so bad for me -- plus I just didn't know what to eat cos my apetite is waning).  I was supposed to continue to cardio after that to burn another 400kcal for the day (burnt 100kcal during warm ups) but in my condition I asked the trainer if I could do it tomorrow on my own and he says OK.

Now it's "tomorrow" and I woke up with my whole upper body aching.  Yup.  Muscle sore.  I feel it even more today than I did yesterday.  Yesterday I woke up uncomfortable and a bit sore and took some extra effort to raise my arms.  Hilarious.  Today I woke up barely able to extend my arm without feeling my muscle tightening.  Been trying to move my limbs a bit more to loosen it up a little so it's easier to move and honestly, it's still painful.

I asked Kadazan Bonita on twitter if she knew how to alleviate muscle sore, and her advice was to move around a bit to let the blood flow and then if it's still painful, to rest the gym for the day.  You know what, I think I just might take that advice and skip the gym today.  The last thing I want to do is to overstress my muscles (not good) and lose out on workouts next week.  Woohoo.  We might be doing abs by the end of next week.

As for my gastric pain last night and the whole I-wanna-throw-up episode, I grabbed a can of 100 Plus (as advised by my doctor time and time again) and it subsided.  So so glad that it did.  I hate throwing up.  I don't understand people who would want to do it on purpose.  Ah, but that will be another post.

Til my next post!