Kickboxing Training with John Salgado

I thought I should say that John Salgado is my trainer and has been with me for years.  John is great– he never yells at me but always pushes me past my whining.  🙂

John Salgado, CPT, Kickboxing Trainer, Inner G Training
John Salgado, professional MMA Fighter, CPT, Kickboxing Trainer, Inner G Training

John is a professional MMA Fighter and runs Inner G Training in New York.  He also trains other professional MMA fighters.  I’ve never attended any of his actual classes [let’s face it, I don’t like group activities] but they look impressive.  We tend to do strength exercises using the Tabata method and then some cardio kickboxing with pads and punching bags.  I’m guessing that my workouts most closely resemble his Cardio Combat classes but I ‘ve never asked him.  Our cool downs focus on QiGong.  [I’ve included links to some QiGong videos and exercises you can try on my Weight Loss and Nutrition Guidance/Exercises page.] All together, it makes for a high calorie workout.

John always recommends rolling my legs out with a foam roller to help alleviate my knee issues.

Qigong is an ancient Eastern practice of whole-body healing, accomplished by way of postures, movement, and breathing rituals intended to release the bodies flow of chi.  The Livestrong.com site has some QiGong exercises you can try.  Read more: http://www.livestrong.com/article/19110-qigong-breathing-exercises/

High Fructose Corn Syrup is Bad

I went to see Yayoi Kusama’s Fireflies on the Water at the Whitney Museum. [http://whitney.org/Exhibitions/FirefliesOnTheWater]  It was absolutely amazing.  The exhibit is a small room that only one person may enter at a time.  The museum staff will open the door after one minute.  The sensation is surreal.  You stand upon a small platform surrounded by still water in a mirrored room full of tiny lights.  The space appears to go on forever; the water on the ground is never completely still so its reflection throughout the room means there’s movement around you as well.  I could have happily stayed inside for quite a bit longer.

Yayoi Kusama’s Fireflies on the Water
Yayoi Kusama’s Fireflies on the Water

From the Whitney Museum site: Kusama’s Fireflies on the Water (2002)—with its carefully constructed environment of lights, mirrors, and water—is one of the outstanding examples of this kind of installation, which creates a space in which individual viewers are invited to transcend their sense of self.

 

 

During lunch, my friend and I discussed healthier eating and the dangers of High Fructose Corn Syrup.  Here is some info that I found:

In 2010, a Princeton University research team demonstrated that all sweeteners are not equal when it comes to weight gain: Rats with access to high-fructose corn syrup gained significantly more weight than those with access to table sugar, even when their overall caloric intake was the same.

In addition to causing significant weight gain in lab animals, long-term consumption of high-fructose corn syrup also led to abnormal increases in body fat, especially in the abdomen, and a rise in circulating blood fats called triglycerides. The researchers say the work sheds light on the factors contributing to obesity trends in the United States. ….

Read the entire article:  http://www.princeton.edu/main/news/archive/S26/91/22K07/

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Not everyone agrees that High Fructose corn syrup is any worse for you than regular sugar.  Here’s an excerpt from a MayoClinic.com article about high-fructose corn syrup with some suggestions:

Some research studies have linked consumption of large amounts of any type of added sugar — not just high-fructose corn syrup — to such health problems as weight gain, dental cavities, poor nutrition, and increased triglyceride levels, which can boost your heart attack risk… Recommendations from the American Heart Association — not a part of official U.S. dietary guidelines — say that most American women should consume no more than 100 calories a day from added sugar from any source, and that most American men should consume no more than 150 calories a day from added sugar, and that even less is better. That’s about 6 teaspoons of added sugar for women and 9 for men.

It’s prudent to consume any added sugar only in moderation. Consider these tips to cut back:

  • Avoid sugary, nondiet sodas. Drink water or other unsweetened beverages instead.
  • Choose breakfast cereals carefully. Although healthy breakfast cereals can contain added sugar to make them more appealing to children, skip the non-nutritious, sugary and frosted cereals.
  • Eat fewer processed and packaged foods, such as sweetened grains like cookies and cakes and some microwaveable meals.
  • Snack on vegetables, fruit, low-fat cheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy, pastries and cookies

Read the entire MayoClinic.com article: http://www.mayoclinic.com/health/high-fructose-corn-syrup/AN01588

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There is a Wiki page on How to Avoid High Fructose Corn Syrup.  It notes that.. “the average American eats an astounding 41.5 lbs of high fructose corn syrup per year.”

Suggested Calorie Intake

According to the Fat2FitRadio.com page, my suggested calorie intake is pretty generous.  Very generous compared to what my trainer tells me I should be eating.  It’s clear that my diet is really poor but baby steps is where I am starting.  My first resolution is to cut out High Fructose Corn Syrup from my diet.

Activity Level    Daily Calories

  • Sedentary (little or no exercise, desk job)   1664
  • Lightly Active (light exercise/sports 1-3 days/wk) 1907
  • Moderately Active (moderate exercise/sports 3-5 days/wk) 2150
  • Very Active (hard exercise/sports 6-7 days/wk) 2393
  • Extremely Active (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.) 2635

Based on how much activity you do on an average day, the calories in the right column will be the number of calories that you will be able to eat at your goal weight. If you start eating those calories right now (eating like the thinner you), you will eventually become that thinner person. As you get closer to your goal weight, your weight loss will start to slow down. It is OK to eat a few hundred calories less per day (200-300) to speed up your weight loss at this point.

Walk Around the Park and Torn Pinky Tendon

My knee is still cranky so I took a walk around the park instead of doing kickboxing.  With the added errands after the loop, I clocked approximately 4 miles.  Woo hoo!!!  That’s about 443 calories burned according to the on-line calories calculator I found at: http://www.healthstatus.com/cgi-bin/calc/calculator.cgi.  Despite wearing a knee brace, it was still uncomfortable walking.  I think I may pick up a new pair of sneakers. 🙂

I had the pinky looked at by a Dr. Andrew J. Weiland, MD, a hand specialist at the Hospital for Special Surgery.  The consultation didn’t take very long but they took x-rays and everyone there was especially nice and professional.  I did, indeed, tear a tendon but there is nothing that can be done at this point.  It will always be a little sore and sensitive when I do kickboxing.  The X-ray showed  a small mallet fracture as well.  It’s probably a good thing that I tried to address the very crooked pinky finger with duct tape and paper clips a la McGiver. 🙂  Otherwise, the pinky would have been really askew!

Next, I will visit my regular doctor and see how my cholesterol level is doing.