EXERCISE: GOOD FOR BODY, GOOD FOR MIND

“It may come as a surprise to you that I don’t love to exercise. Sometimes I actually hate it. But I do it anyway, because the rewards far outweigh whatever discomfort I feel during a workout. Regular exercise leads to better health, more energy, a lower risk of heart disease and diabetes, and a longer life. But it isn’t just the physical benefits of exercise that push me — it’s what it does for my mental health.

The mental-health benefits start right after you exercise. Have you ever noticed how good you feel when you complete a workout? That you feel relaxed, or even euphoric? That mood lift, often called “runner’s high,” comes courtesy of natural morphine-like chemicals called endorphins. Exercise floods the brain with endorphins, which help to relieve pain, enhance your mood, and relieve stress.

But the feel-good effects don’t stop after the endorphin rush subsides. Over time, exercise provides a major boost to your confidence. As you start working out and getting stronger, your sense of strength in other aspects of your life will naturally flourish as well. To put it another way, if you can survive my workouts, you can do anything — and when you feel that sense of empowerment, nothing will be able to stand between you and the life you want to live.” – Jillian Michaels

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KILLING THE FAT MAN

The reason why you haven’t seen any updates here these last few days like I promised, is because I went and got hurt before I even started. Putting my coat on. DOH! How frickin bad is that. POW! and something felt like it snapped in my back and I pulled a muscle so bad I had to go to the doctor to make sure my shoulder blade was still there. I mean, I couldn’t even scratch my head when I had an itch. Yeah, so that’s what I’ve been up to. Nursing my injury back to help.

Just watched a couple of episodes of “Killing The Fat Man” with Gary Roberts and his journey through Crossfit. Loving those videos! He’s so frank, honest, and just funny! Check out episode 8 and you’ll understand what I’m talking about. But watching them made my itch to workout even worse. But I got strict orders of a week’s rest. ARGH! It’s getting better though, which is a good sign. Maybe this will teach me some patience. hahaha! NOT!

Off to bed now so I can get up and go for a long walk tomorrow morning instead. Nite y’all!

BELIEF IN MY OWN 12-WEEK PROGRAM

It’s Sunday and I am mentally and physically back from a wonderful 2-week holiday. I’ve been traveling around Ireland with Mr J. where we saw the sights, ate the food and drank the drinks. Enjoying every minute of it! And unfortunately I have some extra pounds to prove it…

Being back is a mixture of feelings but it’s mostly great. I’m so eager to get back to a normal training and eating schedule – although doing my morning workout by the gorgeous mountains in Co. Kerry, Ireland won’t beat it! Have been looking into which 12-week training program I am going to embark on next and it hit me – why don’t I do my own. I don’t think by any means I am better or have more capacity than some of the fantastic trainers out there, but none of the programs out there fit my life schedule seamlessly or the goals I have, so I thought I might as well pick the stuff from the different trainers I like and make my own. My own way. Just the way I like it. 🙂

I’ll try to post my program here on the blog as I go along and share it on my Facebook page Jumping Jax Fitness so head over there too and like my page so you can get the updates in your FB timeline.

Off to the drawing board I go to work on my own 12-week program. Big task I’m setting myself but hopefully I can do it. Self-belief to be tested!!!

PROGRESS MOTIVATION

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I’ve been doing really well lately with my workouts and diet and I can finally see some results. Although I do have cravings, I am pretty adament not to cave in to them. Have you noticed the only difference between crave and cave is the R. 😉

One thing I have changed in my eating though is the amount of fats I eat. I have upped it almost 100% and I can notice a big difference. Not only in my energy level but also on the way my weight is dropping. I’ve also upped my calories from around 1200 to about 15-1600. Protein level is still high but my carb count (and I eat A LOT of veggies) is around 30-35 gr per day. I train at least once a day and on my rest days (Friday and Sunday) I only take walks with the dog. So far I have dropped 3,3 kg in 2,5 weeks. Granted the first week it was mostly water weight, but damn it feels good anyway. The pounds have snuck their way in there again and I got comfortable with eating a little bit here and a little bit there. Nope. Not anymore! And no, it’s not EASY to get up at 5:15 in the morning to go for a run and then do some strength workouts at home, all before going to work. And no it’s not easy to say NO to those yummy afternoon snacks my colleagues or boss gets for all of us to munch on. And no it’s not easy weighing and calculating EVERYTHING that passes my lips. But yes, I’m loving the reward. And the photo I’ve posted with this blog entry is now attached to my fridge because it keeps me focused. A healthy life is what I want. A fitter body is what i want. Sometimes it’s a challenge, but if it wouldn’t be, then it wouldn’t change me. When you pray for strength, you get tested in order to show you’ve got the strength. Nothing comes for free. You’ve got to work for it. And the reward is so much sweeter in the end!

THURSDAY WOD

It’s Sunday and I’m still a little sore from Thursday’s workout. How is that possible, you wonder. Well, I’ll tell you. This is the WOD that shook my legs to the core. If you know how to do a proper full-range, deep squat, then you know what I’m talking about.

  1. 10 clapping push-ups (can be modified either up or down on a bench)
  2. 20 air squats (full-range and deep enough so that your hips pass below knee level)
  3. 50 metre sprint

Repeat 10 x of this circuit, as fast as you can without compromising form. Then come back and tell me how sore you were the next day. And next day again. 😉

FRIDAY CROSSFIT WOD

Holy schlofogomus it was hard to get out of bed this morning! But as I was arguing with myself, discussing reasons to pull out, I thought: I will never regret getting up and going for a run, but I will almost always (unless I’m sick) regret if I don’t go for a run. Which is so TRUE!! Although very sore from the boxing session I made it to last night, I managed to give the run a good go. I even managed to do a CrossFit WOD consisting of 3 exercises:

  1. Sprint 25 metres x 5
  2. Jump pull-ups 5-5-5-5
  3. Air squats 10-10-10-10

Still need to work on my pull-ups and it’s definitely one of my goals to be able to do them strict or kipping without jumping. Strrrrong!

FROM REST TO CROSSFIT WOD

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Some people say it’s good to rest your body. I say sure, but not too long.

This morning was euphoric for me, to get up early and take a run in the chilly air, not a person around. Just me and my dog and the sound of my shoes pounding the pavement. The feeling and happiness is undescribeable.

Somebody at work commented yesterday on me looking different. I never thought that my involountary rest period would be so noticeable, but I suppose the lack of energy in my eyes could have given it away. Exercising makes me feel alive. And rightly so! I have never understood people who exercise below or just up to the limit of what they think they can do, when they can improve and reep the benefits so much more by pushing themselves a little bit further.

This morning together with my run, I did a Crossfit Workout Of the Day, or a WOD. I found an old tire, weighing about 12 pounds, in the field where I usually do some exercises, and I decided to use it for my drills:

10 push-ups
10 squat w tire press
15 one-arm tire throws
10 full range burpees
20 bicycle crunches

All these exercises x 2 as fast as I could without rest in between.

I’m totally sold on Crossfit. I love the intensity, the near death experience of fatigue, every cell in your body doing their best to make it work, and the pride when you complete it. Love it!

Now some Zzz’s before the alarm rings at 05:20. Nite!

SPRING RUN

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After weeks of back injury, doggie paw injury, and 2 weeks working on the road, my pants are feeling a teeny tiny tight to say the least. So after being able to sleep in my own bed and not in a hotel or a train, I woke up well rested, saw the sun and got my running clothes on. I thought I would be in much worse state than what I actually was. Happily surprised! Haha. And Murphy was the happiest out of us two, jumping around thinking he had turned into a rabbit. 🙂

Best way to start a Friday and this coming weekend!

FRIDAY CROSSFIT CHALLENGE

Good morning JumpingJaxers! Here’s your Friday Crossfit Challenge. Try to do this circuit as fast as you can without losing form. If you have any questions about the exercises, ask me. Good luck!

50 push-ups
50 kettlebell/dumbbell swings
100 mountain climbers
25 full range butterfly sit-ups
25 full range burpees

Rest for 1 minute and repeat!

Music recommendation: SCOOTER!

Now, Just Do It!

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RIPPED IN 30

Yesterday I started a new workout program. I love going to the gym and lifting heavy, and I loved doing the LiveFit trainer, but right now I need a program that will fit into my kickboxing schedule and traveling with work. So, I did a bit of research and you know me, I always love a bit of Jillian Michaels. I loved her 30-day shred program, which together with running, helped me lose my last 15 kg/33 pounds on my weight loss journey. No gym. Just running with Murphy and 30-day shred. And not long ago she came out with a newer, similar version called Ripped in 30, so I figured I’d give it a go.

She has divided each weekly program into 3 circuits and it’s 3 divisions into each circuit: 3 min strength, 2 min cardio and 1 min abs. There’s 4 weeks of different workout programs and they get harder and harder as the weeks go by. So, I started week 1 yesterday and man did I sweat! I like to consider myself as pretty fit by now and have good cardio ability, but because most of the moves are combo moves (i.e. one sequence incorporates more than one movement, for example squat and then dumbbell shoulder press, or lunge with dumbell biceps curl, etc.) my heart rate was really high at the same time as I was working resistance. And there is no rest for 30 min. Hence the sweating! And the sore buttocks!

Think I will really like Ripped in 30. I like week 1 program so far anyway. Good start! There is a meal plan with this program as well, if you’re interested, but I already have a good diet so don’t feel I need it.