Kickboxing As A Tranquilizer

I have to admit that I was in a fairly foul mood all day- no particular reason, just internally roiling.  As I made my way to midtown this afternoon..running errands, navigating my way around tourists who walk at a snail’s pace and then stop for no reason at all… I thought that I should have a flashing light above my head that warned people away. >:-(

My mood improved dramatically as soon as I started to really work out.  Yes, after the mobility exercises and warm ups and a few minutes into the excruciating dip exercises I became happy.  How strange. It happened too quickly to have been caused by endorphins.  It may have just been the opportunity to really move instead of being cooped up at the dentists office or the subway or trailing behind really slow folks on the street.  Woo hoo!  At least I was good this afternoon.  Let’s see if I feel that good again after tomorrow’s session.

Here’s a video that walks youthrough the proper way to do a dip.  I must admit that I do a modified version of this and keep one foot on the bottom bar so I have help in going up and down.

What Comprises a “Kickboxing Boot Camp”?

I’m feeling a bit smug.  I worked out today with John and felt as winded as I normally feel [as in “I’m going to throw up and die before the 4 minute round is over”].  After our session was over, we sat around chatting and watched a group class begin.  The four young women were in very good shape but seemed to spend a good deal of time standing around between each exercise. I asked what the class was called and was told: “Kickboxing Boot Camp”.  My response to John was that it couldn’t be correct because: [1]  the women were still breathing and [2] since when does boot camp allow you to just stand around for minutes at a time between exercises?  LOL

I shake my head sadly, however, because they all looked so young and in shape and could each probably do my workout with no issues……

Slow Start To The Week

It was a slow start to the exercise week.  I didn’t get to the gym either Monday or Tuesday although  I managed to do the 4 mile loop around the park and a strength training session at Crunch. 🙂

I used the TRX Suspension Trainer and TRX Rip Trainer so I had some support as I did squats and lunges.  I did biceps curls, push ups, and triceps exercises.  I rounded out the work out with inchworms and planks using the Bosu Ball. [Here’s a link to 6 Bosu Ball exercises by RealSimple,com]

Here is a video that walks you through a beginner’s exercise routine using the TRX.  The trainer goes through a huge number of exercises and it looks like it would be a killer routine if you did them all:

[Check out http://www.scotthermanfitness.com/ for more information and detailed exercises!]

My hubby and I also got to see a New York Liberty game against the Washington Mystics. The Liberty managed to win but they play so poorly it may behoove them to lose so they get a crack at a higher draft pick next year.  At least that’s what my husband says; I tend to be far more negative about the team as a whole.

I wasn’t as successful nutritionally as I ate out several times over the past few days.  Hopefully, I can get that under control today.

New York Liberty Game in Newark, NJ

We went to see the New York Liberty play against the Los Angeles Sparks this evening.  The first quarter made me reconsider why we continue to support the Liberty. 

New York Liberty
New York Liberty

It was shockingly bad.  Now that Lisa Leslie is gone, I thought I may actually switch my allegiance to the Sparks.  They looked like an actual team.  Cappy Pondexter carried the Liberty and, believe it or not, New York won the game.  Bill thinks that the Los Angeles team got lulled into a false sense of security when they saw how badly the Liberty played in the first quarter.  It was good entertainment. 🙂

 

  

Light Kickboxing and Strength Session with John Salgado

Sadly, I weighed in this morning a half pound heavier than yesterday.  Yes, I know I’ve already written that a person should not weigh herself on a daily basis but I can’t help myself.  I’m not sure why it happened but I think it may relate to under-eating again.  The Fat2FitRadio.com pod casts repeated noted that under-eating would result in the body going into starvation mode and holding on to calories.   For the second time this week, I dropped under the calorie limits suggested by the Calories and Basal Metabolic Rate (BMR) calculator.  I ate a little over 1600 calories yesterday, so I consumed at least my BMR of 1430 calories.  However, I didn’t eat enough.  🙁  According to the calculator, I should eat between 1907 calories for a Lightly Active woman (light exercise/sports 1-3 days/wk) to 2150 calories for a Moderately Active (moderate exercise/sports 3-5 days/wk).

Today’s workout with John was lighter in deference to my knee and because I am fighting off a flu.  We spent a lot of time doing kickboxing strength exercises and drills.  I was still soaked in sweat but happy.

 I found this video on how to do a Back Leg Roundhouse Kick on the ehow.com site.

Another Excellent Kickboxing Workout

Despite coming down with a bug, I worked out with John Salgado today and did pretty well.  Because we’re still working around my cranky knee, we started out doing some drill on the Bosu Ball: jogging on it, Dome Toe Taps [you can watch the video below but I can say she’s a lot better at it than I am LOL],  side squats [again, very small movements because of my knee], and squat thrusts.

Other exercises for today included wall squats with a stability ball and a 10 lb ball.  A new item for today was assisted dips.  We rounded out the work out with punching and kicking combinations on the bag.

Wall Squat with Stability Ball by http://www.workoutz.com

The good news on weight loss and nutrition is that I am still within my recommended calorie intake for my BMR.  I must confess that I had vanilla ice cream with blueberries last night [yes, I entered it into the SparkPeople.com Nutrition Tracker and I remain in calorie range :-)]  I’m down another half pound but that could be just water weight.

Light Strength Training at Crunch Gym

It’s been raining but I still made it to Crunch to work out with Frank.  We had another light strength workout in deference to my bad knee.  My warm ups comprised running sideways back and forth.  We then did a series of modified inchworms; modified planks, leg extensions [using the wall]; and standing abductions.  As I enter my workouts into the SparkPeople.com fitness tracker, I can see how much less I do at Crunch but I don’t mind as I’m feeling really tired and it’s about as much as I want to do today.  It’s still 100 percent more than I would do without Frank. 🙂

Nutritionally, I am staying within the recommended calorie range for my BMR.  Breakfast included my favorite fruit protein shake.  Dinner included a lovely spinach and feta cheese salad.  My weight continues to creep down.  Hooray! 

 

Kickboxing with John Salgado

Despite the rain, I made it to the gym this afternoon. My knee was especially creaky today so we tried some modified one-leg-squat exercises. I did the easiest variation:  John had me sit on a chair, extend one leg and arms in front and stand up on one leg.  I then sat down on the chair while standing on one leg.  I still had to support the weak knee but it’s a start to try to rebuild leg strength.

Here’s a video link demonstrating the modified one-leg-squat exercises from eHow.com:

 
 

Other exercises with the resistance bands for today included:

You can find other Resistance Band exercise suggestions at:

We rounded out today with punching and kicking combos on the bag.

I’ve tried to continue eating healthily- breakfast included a fruit protein shake so I had a kick start with protein and fiber;  other meals included vegetables.

Healthy Eating and Walking

So the thought for today is to eat better and continue exercising.  It’s a lovely day so I did a 3.7 mile loop of the park this afternoon.  As for healthy eating, I like the advice of: Prospect Park Preserve

  • cutting out junk food, processed foods, sugars…[including the dreaded High Fructose Corn Syrup]
  • eating more colorful and fresh foods
  • eating in moderation [drinking more water as I might be thirsty rather than hungry]

I found a nice web page called Healthy Eating Easy Tips for Planning a Healthy Diet and Sticking To It from Helpguide.com that provides some common sense advice.

I had a weird diet day today.  I slept in this morning so ate fewer meals.  I’m not sure how that ranks in the BMR [Basal Metabolic Rate] calculation.  Given my 3-5 days/week of moderate exercise activity, I can eat about 2150 calories each day.  The Fat2FitRadio.com calculation is described as:

The chart shows the number of calories that you should eat on a daily basis to reach your goal weight. At Fat 2 Fit Radio we advocate eating like the thin, healthy person that you want to become. The calorie levels …create that all important caloric deficit that is required to get you to your goal weight in a safe manner. Once you reach your goal weight, you will continue eating the same number of calories for the rest of your life to maintain that weight. You’ll never be on a diet again.

Based on how much activity you do on an average day, the [calculation provides] 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.

Given that I woke up late today, I only ate 2 meals and consumed approximately 650  calories today….. is that bad? I don’t know….

Optimum Nutrition - 100% Nat Oats & Whey ChocolateAlso,  the Helpguide.com article mentioned that we should avoid sugars in any form.  My breakfast this morning comprised a fruit shake made from frozen mangoes, Zico Coconut Water, and Optimum Nutrition – 100% Natural Oats & Whey Chocolate.  The Optimum Nutrition protein drink is very tasty.  The label says, however, that it contains 8 g of Sugars in the form of honey powder and evaporated cane juice powder.  I’m guessing that is not good news but I’m very fond of it.  The Livestrong.com site has an article titled Health Risks of High Fructose Corn Syrup that sums up many of the concerns about High Fructose Corn Syrup [HFCS].  Among other things, it notes that the human body process regular sugars differently than HFCS.

A couple of excerpts from the Health Risks of High Fructose Corn Syrup article:

The human body does not process HFCS the same way it processes sugar. Fructose requires a different metabolic pathway than other carbohydrates because it skips glycolysis, or normal carbohydrate metabolism. Because of this, fructose is an unregulated source of “acetyl CoA,” or the starting material for fatty acid synthesis. Furthermore, by ingesting HFCS, a vicious cycle can ensue. This is because eating HFCS can increase the feelings of hunger.

Liver Disease & Metabolic Syndrome
Metabolic syndrome is a combination of conditions that increase the risk of heart disease, stroke and diabetes. Metabolic syndrome includes elevated insulin levels, excess body fat, abnormal cholesterol levels and increased blood pressure. The journal, “Hepatology” noted in June 2010, “The rising incidence of obesity and diabetes coincides with a marked increase in fructose consumption and is higher in individuals with nonalcoholic fatty liver disease.” Furthermore, fructose consumption is a contributing environmental risk factor for increased fibrosis of the liver.

Read the entire article at: http://www.livestrong.com/article/259181-heath-risks-of-high-fructose-corn-syrup/?utm_source=popslideshow&utm_medium=a1

..and, yes, I remembered to log my nutrition and exercise into SparkPeople.com site .  I’ve been less consistent about logging into the Self.com Diet Club as it’s more cumbersome.