For those of you who may not know I finally got my cast off last week.So niw I've started rehab and it's going well.My biggest shortcoming when it comes to training is I'm impatient.When it comes to training I want my results yesterday never mind today. LOL I'm sure some of you can relate.So my PT tells me not too push too fast and I'm actually listening which is hard for me to do.
Aside from joint mobility work I have done no resistance training for my upper body since my injury.Yes I certainly could have done some presses and one arm pushups with my right arm but I decided to let it go and focus on other attributes instead.I exclusively used bands and what some people call the four corners balance drill written about by Coach Sonnon at Bodybuilding.comI used the bands to work my cardio and quickness using various forms of sprints,lunges,and shuffles.The balance drill I used to work leg strength.I progressed in this drill so well I can now hold each position for 30 seconds in a very low squat position.
The transference toimprovements to real life stuff has been excellent.One example would be that my skating speed has improved greatly.My point in sharing this is-we can all find excuses not to train especially this time of year.DON"T DO IT!You may find it very difficult to start again.Be creative and just do something even a little.I do intend to start pressing again in January so stay tuned.This will be my last post this year so till next time HAPPY HOLIDAYS!
Tuesday, December 23, 2008
Thursday, November 13, 2008
Sandbags and soccer balls
I usually like to train in my backyard but as it is raining today that was not an option.I've decided that until my hand heals I will do no upper body strength work.I've been told I should keep pressing with my right arm but I don't feel the need to do so.I know that when the time comes my strength will return quickly as it is not dependent upon keeping up a certain level of muscle mass.So with that in mind I just focus on lower body and core work.
I used to love training with my sandbag but sometimes I get so focused on one thing I forget how much fun and effective they are and I should make them an integral part of my training.U think everyone should use them and if you want to know more about them I suggest you look up Josh Henkin.
So for my 15 minute workout this morning I pulled out my sandbag and 2 soccer balls and here's what I did.
3 sets of 5 reps of glute/ham raises touching forehead to may.
10 minutes of sandbag clean and squat-basically clean once to right shoulder and then 10 squats and repeat.
Janda sit ups 3 sets of 5-here's where the soccer balls come in.I tuck them between my hamstrings an calves to be able to perform this exercise.
Your only limit is your imagination!Train hard and stick to your goals
I used to love training with my sandbag but sometimes I get so focused on one thing I forget how much fun and effective they are and I should make them an integral part of my training.U think everyone should use them and if you want to know more about them I suggest you look up Josh Henkin.
So for my 15 minute workout this morning I pulled out my sandbag and 2 soccer balls and here's what I did.
3 sets of 5 reps of glute/ham raises touching forehead to may.
10 minutes of sandbag clean and squat-basically clean once to right shoulder and then 10 squats and repeat.
Janda sit ups 3 sets of 5-here's where the soccer balls come in.I tuck them between my hamstrings an calves to be able to perform this exercise.
Your only limit is your imagination!Train hard and stick to your goals
Saturday, November 8, 2008
When dealing with injuries bands can be your best friend!
For those of you not aware last week I suffered a couple of injuries.I won't bore you with details but the end result was a fracturd sinus and a broken left hand.at least I'm glad it wasn't my right hand or I'd really be in trouble!LOL Still typing with one hand is a pain in the butt.Anyway I spent last week dealing with the pain and feeling sorry for myself but that ends today.The swelling and bruising in my face has gone down and I need to do something.
So what to do?One option would be obviously single arm kettlebell work but I don't feel comfortable training in that fashion.So I decided to do my z health practice as usual and focus on total body strength with an emphasis on the lower body with bands.Using your imagination you can get a fantastic and fun workout in a short ammount of time.
So I set myself a 15 minute time limit and got started.I just did circuits of squats,forward lunges,backward lunges,run outs,lateral lunges,and shuffles.to get more of a total body effect I looped the bands over my shoulders and did a kind of a sled pull though I could only place one hand on the ground.So if you're feeling down and dealing with adversity don't focus on what you CAN'T do.Think of what you CAN do!
So what to do?One option would be obviously single arm kettlebell work but I don't feel comfortable training in that fashion.So I decided to do my z health practice as usual and focus on total body strength with an emphasis on the lower body with bands.Using your imagination you can get a fantastic and fun workout in a short ammount of time.
So I set myself a 15 minute time limit and got started.I just did circuits of squats,forward lunges,backward lunges,run outs,lateral lunges,and shuffles.to get more of a total body effect I looped the bands over my shoulders and did a kind of a sled pull though I could only place one hand on the ground.So if you're feeling down and dealing with adversity don't focus on what you CAN'T do.Think of what you CAN do!
Tuesday, October 28, 2008
Applause for ALL women who train!
When the alarm went off this morning I was supposed to get up do some joint mobility work and train but I didn't.For a variety of reasond I was warm and comfy under the blanket so that's where I stayed.LOL I rarely do this but what the ehck the weights will be there tomorrow.As I had breakfast my mind wandered to the women who might be training as I sat on my butt.
I read a few forums but only post on the dragondoor forum.If you haven't checked it out you should for it's far and away the best in my opinion.Anyway there are a few women who post there but the great majority are men.I'm sure there are many female readers there but most don't post for one reason or another.
I would just like to take a moment to say I admire ALL of you!I won't name names for I'd be leaving too many people out.But from the cardio machines to the strength enthusiasts like myself and everyone in between you're all role models in my opinion.One last thought.If you don't post that's fine.Just remember though you're not competing against someone else.Everytime you train you win.ANY goal you reach no matter how big or small that might be deserves recognition!So to all thanks for the inspiration to keep pushing my limits!!
I read a few forums but only post on the dragondoor forum.If you haven't checked it out you should for it's far and away the best in my opinion.Anyway there are a few women who post there but the great majority are men.I'm sure there are many female readers there but most don't post for one reason or another.
I would just like to take a moment to say I admire ALL of you!I won't name names for I'd be leaving too many people out.But from the cardio machines to the strength enthusiasts like myself and everyone in between you're all role models in my opinion.One last thought.If you don't post that's fine.Just remember though you're not competing against someone else.Everytime you train you win.ANY goal you reach no matter how big or small that might be deserves recognition!So to all thanks for the inspiration to keep pushing my limits!!
Sunday, October 26, 2008
Give that girl a band!
I spent the weekend at my cousins house and gad a great time.Okay I know you could care less but bear with me a minute as it sets up this mornings workout.LOL So this morning we get up and I want to train.Sandra tells me "but Nikki you know we don't have any weights here".My reply? To paraphrase a famous movie quote "we don't need no stinking weights"!
I tell her we'll just use our bodyweight.Your brother has a dip/pullup station in the basement so we can do those plus pushups and squats and we'll be done.Short,effectibe,and intense.She tells me she can't do pushups or pullups and squats hurt her knee.Sometimes that pain is caused by poor glute strength so I tell her let's see if a few sessions of squats help.
I pull a couple of light bands and a monster mini out of my gym bag and we begin.All exercises were done for 4 sets of about 6 reps.She did hers' assisted and I did mine resisted.Nithing fancy just pushups,pullups,squats,and dips.Keep in mind you can always make this harder by using a stronger band or doing a single leg squat and an assisted or resisted one arm pushup.
I tell her we'll just use our bodyweight.Your brother has a dip/pullup station in the basement so we can do those plus pushups and squats and we'll be done.Short,effectibe,and intense.She tells me she can't do pushups or pullups and squats hurt her knee.Sometimes that pain is caused by poor glute strength so I tell her let's see if a few sessions of squats help.
I pull a couple of light bands and a monster mini out of my gym bag and we begin.All exercises were done for 4 sets of about 6 reps.She did hers' assisted and I did mine resisted.Nithing fancy just pushups,pullups,squats,and dips.Keep in mind you can always make this harder by using a stronger band or doing a single leg squat and an assisted or resisted one arm pushup.
Thursday, October 23, 2008
The myth of "she can eat whatever she wants"
Wednesday night is girls night out for margaritas and Mexican.So as we're eating my best friend jokingly says "damn Nikki you sure can pack it away".LOL Then someone else says in a jealous tone well she can eat whatever she wants she's a workout fanatic.WRONG on both counts!Anyone who knows me knows I'm certainly no exercise fanatic.
It did get me thinking though this morning though about weight and fat loss and the like.I realize there are some people who can probably eat like that but I'm not one of them.Truth be told my eating havita are terrible.I could never follow that 6 small meals a day crap!I know what a balanced meal is but couldn't tell you the last time I had one.I eat once or twice a day but have what I want.I don't count calories but obviously I consume my maintenance level or below over time.
To me seeing all the infomercials and forum threads about people wanting to drop pounds they're missing the target.Sure everyone should exercise and some programs are certainly superior to others in burning calories.HOWEVER by far the most crucial thing is how many calories you consume.Once you know what your maintenance calorie level is eat less it's that simple.Just pass the margarita and guacamole this way!LOL
It did get me thinking though this morning though about weight and fat loss and the like.I realize there are some people who can probably eat like that but I'm not one of them.Truth be told my eating havita are terrible.I could never follow that 6 small meals a day crap!I know what a balanced meal is but couldn't tell you the last time I had one.I eat once or twice a day but have what I want.I don't count calories but obviously I consume my maintenance level or below over time.
To me seeing all the infomercials and forum threads about people wanting to drop pounds they're missing the target.Sure everyone should exercise and some programs are certainly superior to others in burning calories.HOWEVER by far the most crucial thing is how many calories you consume.Once you know what your maintenance calorie level is eat less it's that simple.Just pass the margarita and guacamole this way!LOL
Wednesday, October 22, 2008
How to shock yourself when your dad irritates you!
Okay I'm being polite I should say when he pisses you off first thing in the morning!LOL I am generally in a good mood in the morning but not when it starts to get cold.It was 30 degress here this morning and I hate it!Okay I know for a lot of people that ain't cold but for me it is.I think I need to move to Hawaii or Puerto Rico as I have relatives in both places.Anyway I'll get to the point.
I did my Z training as usual when I got up and then had breakfast.My breakfasts are wierd as I don't have an appetite when I get up so I just had a mug of hot chocolate with a lot of whipped cream!yum lol.I put on some sweats which I hate because I like training in shorts but the house was cold.That was the starting point for argueing with my dad.So as we're yelling back and forth I crank up the Rolling Stones and start to practice my getups.I guess because now I'm pissed off the half getup felt surprisingly easy.He slams the door and I'm like #### this!With Get off of my cloud blaring in the background I take a deep breath exhale and do a full getup with the 28!!
Thank you LOVE you dad!
I did my Z training as usual when I got up and then had breakfast.My breakfasts are wierd as I don't have an appetite when I get up so I just had a mug of hot chocolate with a lot of whipped cream!yum lol.I put on some sweats which I hate because I like training in shorts but the house was cold.That was the starting point for argueing with my dad.So as we're yelling back and forth I crank up the Rolling Stones and start to practice my getups.I guess because now I'm pissed off the half getup felt surprisingly easy.He slams the door and I'm like #### this!With Get off of my cloud blaring in the background I take a deep breath exhale and do a full getup with the 28!!
Thank you LOVE you dad!
Monday, October 20, 2008
Wandering into the land of the 28kg and playing it safe
This morning I embarked on my venture into training with it for TGUs' and swings.I am taking it slow and purposefully keeping the volume low.I am doing this because I believe my GPP is well established and I can kind of end it for now.Continuing to add volume I know will only lead to burn out or injury for me so I don't see the point.Instead of training muscles I will strive to perfect the movements.
So for the getups my first few sets were simply a matter of getting the bell up and into positon.It's a bit more intimidating having that thing up there instead of the 24 and right now it's hurting my forearm more!lol The final three sets were were done 1 rep per side just getting up on my forearm.Again I am not concerned with reps here but rather my breathing and seemless transitions.
Swings have always been a pretty easy exercise for me.I love them especially considering the fact that they make it possible not to have to get on a treadmill anymore!So I did an easy 5 sets of 5 one arm swings matching my breathing to the movement and the bell felt like it was floating.I'm sure a lot of people know this but for those that don't try incorparating this.Instead of keeping a death grip on the bell when you swing it consider gripping it to start then as the bell comes up relax your grip a bit.Then at the top tighten again.You'll be able to last a lot longer that way.
So for the getups my first few sets were simply a matter of getting the bell up and into positon.It's a bit more intimidating having that thing up there instead of the 24 and right now it's hurting my forearm more!lol The final three sets were were done 1 rep per side just getting up on my forearm.Again I am not concerned with reps here but rather my breathing and seemless transitions.
Swings have always been a pretty easy exercise for me.I love them especially considering the fact that they make it possible not to have to get on a treadmill anymore!So I did an easy 5 sets of 5 one arm swings matching my breathing to the movement and the bell felt like it was floating.I'm sure a lot of people know this but for those that don't try incorparating this.Instead of keeping a death grip on the bell when you swing it consider gripping it to start then as the bell comes up relax your grip a bit.Then at the top tighten again.You'll be able to last a lot longer that way.
Tuesday, October 14, 2008
No more training just for training s sake!
After a much needed 3 day getaway I am back refocused and energized.All I did was some joint mobility stuff,walk on the beach,and pig out!Fast food may not be good for your body or your jeans but it sure as heck tastes good.LOLAnyway sitting on the sand watching the waves Had me reflect on my training and where I'm going.
Even though I have always trained with goals in mind I have been guilty many times of just training for the sake of training.I'm sure you can relate you know the feeling of "I need to be doing something" or "If I'm not drenched in sweat after I finish I haven't done anything" mentality.Well that all stops this week.
1) even though I am going to test myself with the 24kg snatch in 6 weeks I am not going to do snatches.It may seem odd but I don't believe I need to.
2) Keeping it as simple as it gets I am going to use turkish getups and swings on my strength days with the 63kg and that's it.
3) On the non strength days I will do my band training and bending.Bands are a phenomenal tool and I think everyone should use them but I'll leave that for another time.
That's all for now stay tuned!
Even though I have always trained with goals in mind I have been guilty many times of just training for the sake of training.I'm sure you can relate you know the feeling of "I need to be doing something" or "If I'm not drenched in sweat after I finish I haven't done anything" mentality.Well that all stops this week.
1) even though I am going to test myself with the 24kg snatch in 6 weeks I am not going to do snatches.It may seem odd but I don't believe I need to.
2) Keeping it as simple as it gets I am going to use turkish getups and swings on my strength days with the 63kg and that's it.
3) On the non strength days I will do my band training and bending.Bands are a phenomenal tool and I think everyone should use them but I'll leave that for another time.
That's all for now stay tuned!
Friday, October 10, 2008
"Your ego is writing checks your body can't cash"
I love movies and that quote from Top Gun.Obviously it was directed to Maverick but it's applicable to me in my training.This lament comes after this mornings session of presses,bands,amd yesterdays bending.
This morning I was in an odd mood.Well at least odd for me!(hehe)Not sure what to do I should have taken that as a sign to do nothing.Anyway I decided to do a few TGUs' and a few drop sets of military presses before taking off for the weekend this afternoon.So I did a couple of sets of the former for 3 reps with the 53kg.Then I did a few rounds of drop set presses as follows.53 for 2,36 for 6,and 12 with a mini band attached for 5.Those bands make a huge difference!
Well now I feel like I got run over by a truck!LOL At the base of my left ring and middle finger I have a throbbing paim probably from the bending yesterday.Overall I feel run down and want to take a map.I know from past experience and a little junk food will fix this.Note to self-learn the meaning of easy days!
This morning I was in an odd mood.Well at least odd for me!(hehe)Not sure what to do I should have taken that as a sign to do nothing.Anyway I decided to do a few TGUs' and a few drop sets of military presses before taking off for the weekend this afternoon.So I did a couple of sets of the former for 3 reps with the 53kg.Then I did a few rounds of drop set presses as follows.53 for 2,36 for 6,and 12 with a mini band attached for 5.Those bands make a huge difference!
Well now I feel like I got run over by a truck!LOL At the base of my left ring and middle finger I have a throbbing paim probably from the bending yesterday.Overall I feel run down and want to take a map.I know from past experience and a little junk food will fix this.Note to self-learn the meaning of easy days!
Tuesday, October 7, 2008
If your snatches suck blame Marc Anthony!
The singer that is.LOL I pretty much train using a high intensity interval training approach or HIIT for short.Currently I am training with a 53lb ketttlebell working snatches 3 times a week.I am working towards max reps in 10 minutes.So yesterday I decided to do a mini test run of 5 minutes to get a feel for where I am at.When I train alone I like to crank up hard rock for motivation.I was hoping to get about 80 total reps but Marc Anthony had other ideas.My mom wanted to train with me and she loves him so that's what was in the background."I need to know" yuck shut up!Anyway he did me in I only got 60.
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