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 57 - What Makes Us Stronger....

Tuesdays 

An interesting day. I like to train shoulders and abdominals, and that motivates me to bound outta bed and get my groove on. Mr Ped's generous loan of his car for the week is really enabling me to get to the gym and back (just) in time for classes starting at 0730h.

So, as I've previously explained, I'm working to intensify my workouts this week and today I worked ridiculously hard with shoulders and abdominals. I worked like a crazy person, each set of reps of shoulders was followed by an abdominals set - no rest breaks. This made for a very hard, workout. Since I was doubling up on each exercise combo, I actually added more overall exercises. 

The way I see it, there are a few things that make us stronger. The first is discipline, determination and miles and miles of heart - all summed up as EFFORT.

The more effort you put into anything, the greater the feeling of achievement when you complete the task. The only problem with effort, is that its not a given. You need to put in to get out. It's your responsibility to do this.

Effort? It is as simple as the definition: A vigorous or determined attempt. So, in terms of health and well being, you just gotta get up, get your butt in the gym, pool, on your bike or whatever you plan to do, and put in as hard work as you can to achieve what you want. It takes more than one go. You have to understand that it takes time, practice, evaluation, reflection and a whole lot of work...not to mention commitment, and sacrifice. To achieve results you need to be a disciple and a student to it. You have to live, breathe and think it. Become it.

Sacrifice. Well there's something I've not talked about at all.... I'm not going to offer up any virgins to a deity, or perform some weird and wonderful ritual.... I'm talking about Personal Sacrifice. I like cakes, I like ice cream, I love ice cream. I love to drink socially...but and here it is - I love the idea of being a fit, healthy husband (and father?). I love the idea of completing an Ironman and a marathon, and the idea of losing my belly....I love these things much, much more. It's not easy giving up what you love, I miss bread and gluten and weetabix....small sacrifices in the long term.... What are you giving up to get what you want?

After such a great start to today, I was really looking forward to finding a nice way to end the day. Well, Bikram Yoga, with my yogi-buddy Holmie, was the perfect wind-down. I even got complimented on my Triangle and Head to Knee postures! It was pretty hot tonight, and this causes a range of emotional releases, as well as the obvious physical ones... I know Holmie and I both felt that too. Yoga really helps me find clarity when my head's all over the place....

This is me most classes...

Practicing Triangle with Winnie, in Bali 2013....

Family (Near & Far)

I ended the day sharing the love, and again now. I saw my wife on FaceTime which always makes me happier, then a rare treat was spend a good hour with my sister in England, helping her prepare dinner for my two godsons. I even got to see my newest godson... Master G after he woke up from his afternoon nap...such a happy time for me. I sacrifice everyday to just be. It's worth remembering that - look back and see the things we each take for granted, or forget we've given up. I miss my family in the UK, even though I'm building roots of my own here, in Australia. I wouldn't change my situation, except having all of them (and Mr Mouldie & Miss Kimbo) here with us. I miss them so much. I love my life, and I love my family all of it (the Aussie, Chinese, Indonesian, American, and of course the British) and the positive influences expressed on me to create the changes necessary. I thank my family (near, far and extended) for their continued support.

It took me to travel to the other side of the world and a lot of soul searching to realise the damage I was doing to my body, well actually it took meeting Winnie to see what I was doing, but it's taken nearly 6 years for me to even make a proper effort to change things. Until this process begun, I was never prepared to sacrifice, or commit to it. Now, I can't imagine my life without it......

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!!