Days 58 & 59 - Blur

Blurring the Lines....

Talk about crazy busy. Yesterday I woke up late (first time in 9 weeks), missed my early morning workout and got annoyed with myself. Thankfully, we were cut-away early so I punished myself for 90 minutes doing an extended version of my missed workout. Endurance training for 90 minutes was hard work, but it got my head back in place and made me feel stronger. Sometimes we trip, we fall flat on our faces, but when we rise up, we stand up stronger and with greater purpose to not do it again.

I think being human about this stuff, whilst trying desperately hard to stick to a routine is why I am seeing results (both physical and emotional). I feel more together than I have before. I'm more zen and less hectic. Tuesday's yoga allowed me to reflect on that too. I still believe the goals we set ourselves can drive us crazy, can lead to tunnel vision of the rest of the stuff going on around us. That kind of perceptual narrowing, is totally going to mean that destination ends up overshadowing the journey. To me, the journey is still the most important element. We have our bumps, and our triumphs, but most of all we create an emotional attachment to the new way of being - it makes us feel good to step off the plane onto the tarmac at the start of an adventure, it lifts our spirits to see the sun rise or fall over a new back drop..this is why I travel, the destinations are not as important as how I get there....

Using this, helps. I've found of late, that the journey has been blurring somewhat, and this is causing me to get upset for the minor setbacks. Shit happens, to all of us, most of the time.. Remember, falling off your bike (as I've done a lot lately, dang cleats) just means you can get back on it and re-adjust. I suggest having a good laugh too. I guess what I'm trying to say is that we all need to slow it down, enjoy the bumps and sensations of the ride. We should all take a few minutes to ground ourselves,  take the time to align ourselves and carry on.

Chest, Abdominals, Arms & Abdominals

2 Days of tough training, like the rest of this week. Its pretty intense working for 60-90 minutes without a rest set. The endurance really shows when you're burning through fatigue. Obviously, as this is a new experience in the gym for me, I've dropped the weights (not by much) to maintain the work, keep the reps at 8 per set, and all exercises are 4 sets. Moving directly from a set of Chest or Arms to a set of Abdominals, then back to the original chest/arms set is not easy. My body is a little sore, but good sore, and I'm enjoying challenging my resistance workouts with a cardio-intensive rhythm. It's like I'm doing my own version of cross fit or something! I work really hard, usually I'm sweating before I get throughout the first "pair" of exercises. You see, I pair the exercises based on the logistics of what I need to do each. So for example, doing bent over rows (on back day) using the land mine set up is perfect for land mine 180s for abs. Or going from palm up forearm burners, leaning over a bench leads itself nicely for body based abs like plank or retractors.

Here's a sample of the last two Workouts: Remember I alternate between each set of each exercise....

Thursday:

1. Palm Up Forearm Burners & Plank (20 sec hold)
2. Palm Down Forearm Burners & Retractors
3. Standing Zuttman Curls & Plate Twists (10kg plate)
4. E-Z Bar Spiderman Curls & Side Plate Bends (20kg plate)
5. Inclined Bench Barbell Curls & Barbell Ab Rollouts
6. Standing Barbell Drag Curls & Heel Tap Twists
7. E-Z Bar Skull Crushers & Bicycle Twist Abs
8. Low Cable Overhead Extenders & V-Sits
9. Cable Reverse Grip Tricep Pulldowns & Cable Ab Crunches
10. Cable Tricep Pushdowns & Hanging Knee Up Crunches
11. 90 minute Bikram Yoga Workout in the evening

As you can see, its pretty full-on, and doing 4 sets of each is a real killer! This little lot took me an hour to pull off, so I was not hanging around! Yesterday's 90 minute punishment was tough, but worthwhile!

Wednesday:

1. Bench Press & Bottoms Up Raises
2. Incline Bench Press & Retractors
3. Decline Bench Press & Plate Twists (10kg plate)
4. Push Ups & Farmers Cage Walks (110kg max) - 6 sets just for fun
5. Incline Dumbbell Chest Press & Bicycle Twist Abs
6. Incline  Dumbbell Pectoral Fly & Side Plate Bends (20kg plate)
7. High Cable Fly & Land mine 180s (15kg plate)
8. Low Cable Fly & Pallof Press Core Holds
9. Pec-Deck & Single-arm Land mine 180 wiper catch & throws (10kg plate)
10. 90 minute Bikram Yoga workout in the evening

Bikram

It is the first time in absolutely months, that I have practiced Bikram so frequently. I've really missed the class and how it leaves me feeling. I've noticed that I'm calmer, less erratic, more balanced than usual.

When I'm in the class, of course I'm thinking "my gosh, this is hot", or "why can't I breathe properly", or "I wish I could stretch and bend like the person in front of me"... but after acknowledging my thoughts, I return to my breath and silently meditate on my mantra "Om mani padme hum" which really quietens my mind. I sometime just solely focus on my breathing, how I breathe determines how calm I feel. The other thing I've noticed is that as I can hear/feel my heart rate elevating, my meditation and thought process often leads to my thinking about calming my heart down. I can often feel the slowing heart rate as a result of my thoughts.

What I think I'm saying here is that I'm developing an internal self-regulation of my core functioning. My heart rate, breathing and thought processes are all being controlled when I take the time to slow things down, return to basics and calm down. I call it getting my "Zen On"...

Day 43 - Totally Tuesday!

Tuesday, Tuesday...

 I "Heart" Tuesdays at the moment. I get to train, participate in organised physical training, play team sports and if I'm really lucky - I get to Zen myself out with a healthy Bikram Yoga sesh!

Well, today I had a great day. An even better one when you know you need to pay back a deficit from the day before - as you know I had to work and my training suffered (Boo!). I always pay my debts.... Or is that the Lannisters? Game of Thrones overload, perhaps!

Important Rest Time

I'm learning the hard way, as I'm a bit of a slow starter with resting, that rest is just as important as the training we are doing. I'm starting to see that for me, rest and zen time are essentially my mind and body having a workout....albeit without the sweat. Its like a recuperation workout and its nearing time to go get into that session.... I'll just write this post, and drink my yummy Casein Protein shake first. The shake can then start to give my muscles nutrients as I rest and set my digestive system to work. I sleep much better knowing that my sleeping body is getting heaps of good amino acids delivered over a slower duration to help improve recovery, L-theanine to help relax me, plus a large injection of calcium to support my bones! Awesome, but the key here is that my sleep is starting to be just as important as the training is - Oh My! That lovely wife of mine will be pleased with this! I'm doing well too - last night I managed nearly 6 hours of sleep time...which is a vast improvement!

There has been a great deal of research into sleep and weight loss. I even read a very interesting article that suggested training in the early evening to improve rest. It suggested this because it is a good trigger for the body to prepare for sleep. In brief, we raise the body's temperature whilst training, and the subsequent temperature drop is what 'triggers' this, so if you ever wondered why it takes ages to fall asleep at night when you're too warm...that is why!

Is this you?

Personally, when I sleep best its usually naked, or on top of the covers (even in winter) and sometimes both combined! :) Sleep is a good idea for people who are training, trying to lose weight, or to just be a bit healthier, since sleep restriction leads to an increase in a hormone called ghrelin, which is attributed to stimulating appetite. This alone may explain why during these past 6 weeks I've been even hungrier than before - Extra training, plus sleep restriction is not a good combo! This has become very apparent to me whilst sitting in class, since the start of this journey. My lack of sleep makes my appetite soar (I try to ignore that and stick to my regime), but I guess this builds as I further exhaust myself during the day. This leads to my excess tiredness causing a serious case of the snack-monster! This could be something to watch out for. If you're not careful, you too, could be reaching for the coffee and donuts at 3pm because you didn't sleep well the night before....think about that the next time you're making your stand-easy brew or popping to get some more munchies to gorge on just to stay awake...I know I will be. 

 

At least until we get our sleep habits improving, we should carry some healthy snack options to make sure we don't detract from the good work we are doing the rest of the time! 

Sleep, rest and Zen Time appear to be very important, don't you think? An interesting observation that led to a little research may have uncovered something about why I get so "hungry" when I'm tired...I'll definitely be monitoring my sleep and eating behaviours much more closely in future.

Super Shoulders

My usual start to the day being a big shoulders set, focussing again on primarily using compound exercises to develop a strong core. I worked bloody hard, lots of barbell work today. I pushed some extra sets onto each exercise, keeping the weight hard enough to sustain it. Feel the burn...the yummy burn that tells you you're working hard! I finished with some hefty cable work to really isolate the muscles, whilst keeping the core engaged - really enjoying pushing myself now! I finished with some abdominal work; farmers walks, overhead holds, hanging knees up crunches, leg raises, oblique training and crunches.

Cardio & Abs Circuit

This guy is cray-cray, I hear you say...Ahem... Well, this morning's PT offering is my favourite circuit - Abs and Cardio. Today, I partnered up with Pon-Goh the ex-Army dude who is in my class. He has a strong training ethic and works hard, so I naturally wanted to partner him! The circuit involved cardio such as: skipping, ladder sprints, sprint starts, spinning, toyota jumps, grid sprints, mattress sprints. The abs worked everything...which made me feel the familiar burn of hard work! Love it.

Footie & Yoga 

After a full day of class, Mr Dutchie had organised the weekly footsall (indoor football) game at the gym. Mr Sos and I were to play for 30 minutes, as a warm up then leave so we could get to Mornington to catch some Zen at Bikram Yoga, Meeting our other yogi, Holmie, there.

When I returned from Yoga I received a picture text from Winnie, and it made me laugh... You see, I quite often fart in the yoga room, and its normally due to my straining as I work hard to bend, stretch and...well, normally during "wind removing posture" funnily enough...still I thought I'd end with something light hearted... Goodnight.

Love my wife!

Days 13-16 Catch Up!

It feels like ages ago that I last wrote a blog post, but I assure you there's a reason for it! I've been crazy busy getting my training on, and my head clear. I've done so much in the last few days the next post (this one) is gonna be a lengthy one… I hope you enjoy!

Bye Bye Bicycle...

After Fridays triathlon training session, I decided it was time to take my amazing road bike back to the store in Melbourne for its first service, and I even ordered a new toy to go on my bike - a Garmin Cadence sensor and bike mount for the wrist unit of my Garmin 910XT. 

After, I wandered down to the Melbourne Convention Centre and entered the FILEX 2014 Convention - just for laughs and giggles!

FILEX 2014 - My Entire Weekend

Filex 2014 is the Australian Fitness and Health Expo. This event was not your standard body building event with crazy swollen people looking ugly. It was an absolutely refreshing experience, from the interesting talks from fitness professionals, to the mostly natural and glutard friendly supplements.

I was captivated, motivated and totally in awe of the guys and girls at this event. There were some very attractive, healthy looking people! Seriously, when you see people looking fantastic, you start to realise a few things. To truly attain a healthy lifestyle, and achieve your dream physique you really have to commit to making some pretty aggressive changes in your life. You can’t get a six pack eating cake. It’ll come as no surprise to you, that you need to put in the hard yards, blood sweat and tears.

“You don’t get what you wish for, You get what you work for”

Seeing the dedication and commitment to self-development in this way, really made me stop and think.

I've been dabbling for too long, and I've never really gotten going until recently - now there's no stopping me. I'm back into my training, and healthy living in a big way.

So here's a little review of the things I saw, did and listened to…plus some other cool stuff.

Supplements & Some...

Every colour, every taste, every type. The only ones of interest to me were pre, post and recovery; they needed one common thing - gluten free and clean as possible. I asked questions, learnt heaps about how and when to supplement training. I learned what products were good, awesome and completely clean. Very exciting. I took all the free samples of these types of sups and now I'm gonna see which ones work for me.

Filex 2014 Booty!

Altitude Training

I trained in a tent. It was at reduced pressure, in fact, simulating 13% Oxygen at 3800m! It was awesome. The intensified workout was a very cool experience, even if it did take me longer than every other person to feel the effects - my efficient heart and lungs kept me from feeling short of breath, and even slowed down the reduction in my oxygen content in my blood! My classic low heart rate and years spent scuba diving may be the reason… Its awesome and so am I!

Olympic Medal Winning Cyclists

I listened to Olympic Cycling Gold Cycling Medallist Anna Mears, and Shane Perkins, (Bronze Medallist), at London's Olympic games. They were talking about road safety and in particular adjusting the culture of motor vehicle drivers and bicycle riders - very interesting. Peter and Anna both gave me their tips for legs day training, and how to stay strong as a road bike rider. Plus it was pretty cool to see those medals up close.

Shane, Me, Anna

Michelle Bridges

OMG! What an inspiration. She's totally real, love her brutal-ness! She's awesome. I managed to be lucky enough to watch and listen to Michelle Bridges giving a motivational, talk about plans, getting started and how to be successful. She is really powerful. I even had the pleasure of being used by her! She called me up on stage to work through some methods she uses on her clients and for Biggest Loser. This involved me spending the next 5-10 minutes boxing with her behind the focus pads. She even commented about my speed and power! We discussed things like time, plans, actioning plans and success tips to keep you on track. She's very charismatic in person, and I believe she was delivering a very important message, which coincidentally is her training motto:

JFDI : "Just Frickin' Do It!" 

After her presentation, I had a chat with her and it seemed to turn a key inside my head, she unlocked a side to me that is now constantly driven and motivated, almost a perpetual motivation and thats pretty cool.

Michelle, Mish to her friends, gave me a set of boxing gloves and focus pads, which was awesome. I wanted a new set to train in - Yay! I don't need to buy any!

Mish & Me!

Training

So, all in a day, how much cardio and training can I achieve…. Well. I got involved in the newest Les Mills Body Combat class - which was awesome, really well designed class! I then did a spot of reaction training, essentially a frame with flashing push buttons.. I had a video of that, but its on Instagram now.

After a few more crazy pre / post workout drinks I was ready to train some more! I got asked to do a short session on a new type of spin bike, which was known as the Watt Bike Pro. It was just like riding a real roadie, but indoors! It also offered inbuilt dynamic simulation of what your legs are doing in terms of how you're pedalling etc. It was very comfortable and easy to use. Shame the RAN doesn't have these yet!!

Fitness Model Heaven

The pictures speak for themselves. But I do have to say that these women are very fit, very dedicated to be professional fitness models and they look great, but they train hard with many sacrifices. What could you sacrifice to make way for realising your dreams?

Juliana Daniell, with message for Winnie!

Michelle Lewin, adorable and tiny…but totally fit!

Monday: Consistency, Consistency, Consistency!

Chest Smash with Mr P - well I got up nice and early, but it felt so easy to Just Frickin' Do It! and yes I just stole Mish's motto…  I trained my butt off - well, my chest actually - chest day is always hard, but training with Mr P always pushes me a touch further. Since the clocks went back I've not been able to photograph the sunrises, and I believe its harder emotionally to get out of bed in the dark. I bounced outta bed and on monday and I felt good all day, and a whole lot less tired. I'm pushing much harder than normal, I've realised a new gear and I'm really cranking it!

Kickbox Circuit Videos

So here's a sample of Monday's kickboxing circuit, I didn't video the med-ball work out, but here's a snippet of my level of intensity.

Quick Round of Shadow Boxing:

Skipping and some...

A Sample Bag Workout.

JFDI - that's her motto: "Just Frickin' Do It!" 

After a good solid hour on the bags, skipping, push-ups, med-ball catches, bounces and those combined with squats. I also, as you can see, did some shadow boxing and by the end of it…. I was smashed, fully blown out…

….So, I decided to go for a 1km swim. The purpose was to get a good cardio burnout and practice my tumble turns at both ends! I did that and it only took 25 minutes, so I'm definitely getting better!

Tuesday, Big Arms & Abs, Big Cardio…

So almost up to date! Tuesday, my biggest day of the week (in terms of training). I go to the gym first thing, then stay there for mandatory physical training with the RAN PTIs, then I usually go again later in the day to play some indoor footie with a few of the peeps from my engineering classes. I then top my day off with a spot of Bikram Yoga.

Gym this morning was my biggest Arms and Abdominals session yet. I really pushed myself and it felt really good! I'm not noticing too much physical change at the moment, but I'm seeing, feeling and hearing (in my own voice and from others) that my emotional/psychological side has been gone! I think  big change is here to stay!

Indoor Football & Bikram Yoga

So after class before yoga, I head to play indoor football (football) with the gang! Normally just after half time, I sub out and head to Yoga. Today Soz was driving and when we got there it was pretty busy, and humid! I have to say, my legs weren't happy. I pulled out of a few postures, but kept trying at least, Warrior Spirit.

My Breakfast Today - Chia Pudding with fresh berries

Day 9 - Listen

Taking On Tuesday...

I woke this morning with a twang of frustration. This was due to feeling sore, achy and like I'd over done my training yesterday - so much so it took me until 0600h to get out of bed. I did however, get out of bed and I did get my achy butt to the gym. I made a commitment to stick to my new regime and I meant it. So, I decided to take on tuesday. To unleash my inner superhero.

Superman was, is and always will be my favourite superhero. He was on my wall, curtains, bed spreads and comics when I was a child. I love all the movies (except Superman Returns - which was unbelievably bad) and I am particularly fond of the Smallville saga.

This morning's session consisted of a hard push to get through Biceps and Triceps.  I started with a simple warm up using the cables, moved into the free weights and back onto the cables to finish. My session took 45 minutes and gave me ample time to give legs a thorough stretching, prior to the usual tuesday morning pt session.

Hard Work. Lots of Hard Work.

Intervals Session Theory

Interval training has been used by athletes for many years to build fitness. It combines short, high intensity bursts of speed, with slow recovery phases, repeated during one exercise session. Most modern methodology for interval training comes in a more structured interval, known as HIIT - High Intensity Interval Training. This builds speed and endurance.

This type of training works both the aerobic and the anaerobic system. During the High Intensity efforts, the anaerobic system uses the energy stored in the muscles (as glycogen) for short bursts of activity. Anaerobic metabolism works without oxygen, but the by-product is lactic acid. As lactic acid builds, the athlete enters oxygen debt, and it is during the recovery phase that the heart and lungs work together to 'pay back' this oxygen debt and break down the lactic acid. It is in this phase that the aerobic system is using oxygen to convert stored carbohydrates into energy.

Performing high intensity intervals that produce lactic acid during practice, the body adapts and burns lactic acid more efficiently during exercise. This means athletes can exercise at higher intensity for a longer period of time before fatigue or pain slows them down.

Intervals - Sprints and Ball Play

Our PTI took us through a fairly good warm up, and as a by product my hamstrings and glutes were playing along with my attack on tuesday morning. We started with a ball play interval (the PTI said he was trying to make intervals fun) - this was basically throwing a rugby ball repeatedly to your team mates who took it in turns to catch and return the ball. They then sprint to you, around you and back to the start. After about 5 minutes, the whistle went and the thrower changed. After rotating through all four members of the team we took water and prepped for the next interval.

Give it time….

Sprints were interesting - 75% effort sprints, 80m x1, 60m x2, 40m x3, 20m x4 (2 of which were sprinter starts and reactive). After completion of this interval we took a short rest, then did another ball play interval and a second sprint interval session.

Such a good all round morning training session.

Bikram Burnout

So, after a fairly warm and sticky day in this crazy Aussie winter (jokes), I ended up going to yoga after all. I'm so glad I did too. I took it easy. I listened to my body and I worked within my limits. I actually got to class, enjoyed the warmth and quickly stretched, led down in Savasana position and did something I haven't done in a while. I reflected on PW's Tibetan Zen methods, and initiated some personal meditation. After a about 5 minutes of deep breathing, visualising the only meditation chant I know, I drifted into a deep trance / dream … which took me to my slumber….snores included!

Throughout the class, I continued to visualise, meditate and work my way through the 26 postures. I accepted the heat and my profuse sweating, and continued to breathe, meditate and enjoy the experience. For some reason, whenever I visualise and repeat this I always feel better, less confused, more empty (and in a good way). Feeling very refreshed, albeit a little tired, but very happy to have listened, tuned in and removed my frustrations.

"..Om Mani Padme Hum.."

Day 2 - A Mammoth Day

What a Big Day…

The Alarm just whiffed a hint of early morning vibration and I got up, albeit slightly less tired than day 1, and got myself ready.

A quick warm water and lemon juice drink to start my day, followed by my breakfast smoothie of raspberries, vital greens and sun warrior rice protein with lactose free skimmed milk. I downed my morning supplements and walked myself to the gym.

Why Lemon Water?

I know you're screaming! So, I was told by my wonderful Winnie, that Lemon Water was tasty, and good for me…I asked her "but why is it good for me?" like any typical bloke would… Like I was expecting her to tell me that Single Malt Whiskey is good for me….

Well, anyways, she provided me with not one, but 16 reasons why:

1. Lemon is an excellent and rich source of vitamin C, an essential nutrient that protects the body against immune system deficiencies
2. Lemons contain pectin fiber which is very beneficial for colon health and also serves as a powerful antibacterial 
3. It balances maintain the pH levels in the body 
4. Having warm lemon juice early in the morning helps flush out toxins
5. It aids digestion and encourages the production of bile 
6. It is also a great source citric acid, potassium, calcium, phosphorus and magnesium 
7. It helps prevent the growth and multiplication of pathogenic bacteria that cause infections and diseases 
8. It helps reducing pain and inflammation in joints and knees as it dissolves uric acid 
9. It helps cure the common cold 
10. The potassium content in lemon helps nourish brain and nerve cells 
11. It strengthens the liver by providing energy to the liver enzymes when they are too dilute 
12. It helps balance the calcium and oxygen levels in the liver In case of a heart burn, taking a glass of concentrated lemon juice can give relief
13. It is of immense benefit to the skin and it prevents the formation of wrinkles and acne 
14. It helps maintain the health of the eyes and helps fight against eye problems 
15. Aids in the production of digestive juices 
16. Lemon juice helps replenish body salts especially after a strenuous workout session

Man, I love my wife!  She's so damned smart, and pretty and she knows how to push my comfort zone and intrigue my curiosity at the same time…. Needless to say, I just spent a week drinking it every day, and now I'm hooked - in fact, I just bought a kilo of fresh lemons to see me through a few more days (perhaps a week or so).

My Tuesday

Today was a new day, a new challenge - Back! I spent the next hour, from 0600h to 0700h, performing a series of new back strengthening weights exercises and found myself really enjoying my workout! Yay for me!

After my session in the gym I had 30 minutes to relax before RAN compulsory PT.  Today's session was about 45 minutes worth of Touch Footy.  My first time, I decided to play with the "not so serious players" and bagged myself 4 tries and some fresh mud all over myself. FUN times!

The rest of the day in class studying "Pollution Management" with one of the best instructors at Cerberus, whilst hydrating and preparing for my Tuesday night ritual.  Tuesdays I go to Bikram Yoga at Bikram Yoga Peninsula with Becs and Soz.  However, late in the day I kinda ended up being drafted in to play 5 a side indoor soccer, right before yoga…. Bad Move.

My already stiffening body, in need of some serious yogi treatment, ended up playing around 45 minutes of football (I hate using the term "soccer"…it gives me shivers)…. my glutes and hamstrings were really tight after this.

Bikram was hotter than the normal temperatures you'd get in Sydney, for some crazy reason this week we were in the mid-late 40 degrees and very humid…. My previously topped up electrolytes and hydration plan, had been burned through playing football, and realising this I slammed a quick coconut water before going in… Bad Move No.2… Lessons learnt, too much cardio, not enough hydration and last minute attempts made my class slip down the slope somewhat…a very challenging practice, a mammoth task just to stay in the room!

Lessons.

Well, today has been interesting really.  I've learnt that listening to your body, or in my case ignoring all the signals (like a low-budget horror movie) I ended up feeling completely drained.  So, my message is simple:

Listen to your body and respond accordingly.

If I'm training hard, eating better and supplementing my diet and training, I'm gonna see results…So, now I need to learn to balance my training and not overdo it and burn myself out.

Plus, I've noticed that my new morning routine is keeping me more awake in class, like it sets my day.  I feel more focussed, more attentive, and I buzz with infectious enthusiasm!

Will this wear off, I hope not… Will I fall asleep in class, I really hope not!!

What experiences have you had from training too hard, or too much? How does training first thing work for you?  I'd be delighted and stoked to hear… plus it's nice to know someone is reading!!