Hardcore Training Girl

For fast fat loss so anaerobic cardio

2010-04-06T08:38:00.000-07:00

It's been a while since I posted due to a very hectic schedule and being in kind of a funk.Anyway with the arrival of spring my motivation is back up again and I'm back to training hard again in my favorite element-OUTDOORS!

What I'd like to talk about today is the huge benefits of anaerobic cardio especially using bodyweight exercises.Many people dismiss bodyweight training in favor of weights,kettlebells,clubbells or whatever.However if you think about it barring physical limitations what could be more productive then mastering your own body?There are many approaches to training but what I want to talk about today is burning fat.I recently helped a friend drop 14 lbs in 6 weeks using this type of approach.

You want to use exercises that use as many muscles as possible at the same time.Things like pushups,burpees,and squats are ideal.If you're just starting out you can do 20 seconds of nonstop exercise then rest 10 seconds then repeat as many times as you can.Over time you will build up to more time doing the exercises.There are many ways to tweak this like 30/30,60/30 you need to be your own judge.
For those who like a challenge try this.Find a park bench or a picnic bench and get going!
100 step ups
25 pushups
75 stepups
25 pushups
50 byrpees
25 pushups
50 stepups
25 burpees.

Happy Training!
Nikki

Back to the future

2010-01-06T08:52:00.000-08:00

Happy New Year!
As we all know this is the time of year when people make resolutions.The number of people joining gyms increases,people starting a diet jumps and so on and so on.I've never believed in making resolutions and I am not about to start.However I can state that this year will be entirely devoted to bodyweight training and no weights of any kind.This is not a resolution because it is a training plan that I will NOT break.

My training plan will revolve around convict conditioning,the shaolin workout,and in the nicer weather my playground workouts.I believe these 3 ekements blend perfectly together.I do the shaolin workout everyday as I love the results it's giving me and it's also an energizer.Plus it serves as a great warmup for the days when I do the CC.As far as the playground stuff goes many of you are aware that I absolutely love it!It's actually by far my favorite type of training.

No with the CC there is a lot of debate about where to start and how to "tweak" it.After reading it through twice I decided to put my ego aside and start from the very beginning.This means starting at stage one of the new blood program.Why would I do that when I can already do bodyweight stuff like pistols and such?Well there are a couple of reasons.First to refine my technique and to strengthen any weak areas I may have.Second to imprive my focus,be more disciplined,and give my body a break.In the sales letter for the book John Du Cane talked about something like strengthening the gaps that are causing leaks in your performance or something like that.I didn't quite understand what he was getting at but now I do.I previously mentioned how the wall pushup helped my shoulders but I was surprised by a couple of other things.On the knee bends I was shocked to find my thighs hurting after 20 reos even though I was concentrating on pulling with my abs.On the shoulderstand squats my balance and obliques strength have improved tremendously.Should be a fun year and I'll keep you posted on my journey!

Becoming a convict

2009-12-29T08:06:00.000-08:00

Hello once again

There seems to be a lot of debate on the dragondoor forum concerning the new book Convict Conditioning and if you already have it or have never heard of it I'd like to share with you my thoughts on it today.Many of you know I'm a BIG fan of bodyweight training so this automatically caught my interest.After careful consideration of the merits of the material and what my goals are I have decided I will devote 2010 soley to this combined with the shaolin workout.

I believe this is a great program for most fitness trainees regardless of your current level of conditioning or strenght.If you think about it what is more practical and functional in everyday life and recreation than learning to master your own bodyweight?The book gives you a clear cut plan to easily and safely progress through the various exercises to very advanced levels.Even someone who hasn't exercised in years can do this.

I realize many will disagree but as I've said before I can't see why people want to mess with heavy weights when they can't handle their own body properly.I suppose it stems from peoples early gym experience.It's easier for a trainer to stick you on a machine and tell you to push or pull then to make you have patience and properly perform basic bodyweight exercises.I'm not against weight training but I am anti machine except for rehab purposes.

So ladies especially if you want inspiration as to what bodyweight traing can do for you rent a DVD of say Terminator 2 or GI Jane and look at Linda Hamilton or Demi Moore.I will keep you informed on my journey in the coming year and share my thoughts and experience.Feel free to post a comment or a question.

Happy New Year

Thoughts on 28 days if the Shaolin Workout

2009-12-04T07:13:00.000-08:00

So I finished my 28th day yesterday and had a lot of fun doing it.I enjoyed the concept of each day building on the previous one and even the meditations weren't as boring as I thought they might be.For those of you involved in martial arts you'd probably find the movements in this workout to be very basic.However I think anyone could benefit from this as the progressions become more advanced and the whole concept is that everyone no matter how skilled can improve every day.I consider myself very flexible and able to move pretty fluidly thanks to yoga but I still enjoyed this.

So how did it benefit me?In several ways it made me appreciate the need for active flexibility more.Second it gave me some different takes on joint mobility.More specifically I found my upper body wasn't as flexible as I thought but it helped me a lot there especially in the lateral plane of motion.Without focusing on it my speed of movement has increased a lot.The punches and kicks were great and helped improve my power.Overall it's made me feel lighter on my feet and improved my posture.

I would definitely recommend anyone to add this to their training arsenal.It's fun,very effective,and can be done anywhere.Through this and prior experiences I find my practice moving more and more towards training movements and not muscles.Moving more away from weights and more towards mastering my own body.So on to the next adventure!I'll keep you posted on what's up next week.

For those curious about the Shaolin Workout

2009-11-23T11:16:00.000-08:00

It's been a while since I last ypdated my blog but I plan on trying to change that and keep things fresh.The last couple of months have been a bit trying physically for me as I'm not used to dealing with injuries.It's actually minor stuff in the big scheme of things but it still bugs me.I'm rehabing from rotator cuff surgery and dealing with some cracked and bruised ribs from a fall in a rollerblading park.Anyway I'll get straight to the point.

I first heard about this workout from my cousin who heard about it from someone in his martial arts class.I decided to check it out and bought the book.I really like the sub title 28 days to transforming your body and soul the warrior's way.The book gives a background about the history of shaolin and also the author Sifu Shi Yan Ming.It also explains that in the east traing is focused on flexibility and speed to create power whereas in the West the focus is on muscle building.

The workout plan itself is a 28 day plan.One day builds upon the next and each day includes a meditation.The exercises are not your typical stretches and they are dynamic in nature.You are urged to push yourself a little harder each day and that none of the movements no matter how it feels right now are not impossible to master.In fact with enough practice you can master every one of them.

Overall I really love this type of training and would highly recommend it to anyone but especially women because of it's lengthening and suppleness approach.

Thoughts on selective vs full body tension and other stuff

2009-06-18T06:46:00.000-07:00

Though I'm not an exercise physiologist by any means I would say through self education and experimentation has increased tremendously over the last year or so.The people who have had a big impact on what I do include but are not limited to Pavel,Scott Sonnon,Eric Cobb,Paul Chek,and Adam Glass.Each of these individuals have their own style and philosophy but do have some things in common.

In doing single limb lifts such as presses I started out using full body tension on every rep when I first started training with my 18lb KB.Using that technique made it feel light as a feather.It obviously served me well as I progressed through the 16kg to the 24kg.As I became proficient at pressing the 24 I first read about the concept of selective tension.For those of you not familiar with it it's basically using only thje muscles required to accomplish the task.My first few attempts at using it were not very good.The KB felt much heavier than normal.However with continued practice I got the hang of it and now it's a breeze with whatever KB I'm using.The added bonus is now I have more energy in my workouts as I'm not wasting it on unecesaary tensing of other parts of the body.Give it a try.

I'm now playin around with (SEE) stored elastic energy and how I can use it not only in my yoga practice but apply it to power output for my KB work and other stuff.Stay tuned!

A minsset evolution from working out to practice to playing

2009-05-30T07:12:00.000-07:00

Hi Everyone,
It's been awhile since I've posted anything and there is good reason for that.I originally started this blog as basically a training journal due to a lot of interest from people wanting to know what my workouts were like.Over time my methodology and attitude towards training have radically changed.

When I first started training in a commercial gym I had the mindset like many others of doing bodybuilding type workouts followed by a long run on the treadmill or using a stair master.I judged my workout by how wiped out I was when I was done.To be honest I actually hated it.Then I found Pavel and loved his stuff and especially the concept of not working out but practicing strength.Thanks to the principles I learned my strength took off to the point where it stunned my family and friends.

For me though I felt something was still missing though.I wanted more tham just moving heavy weight and set routines I wanted freedom!LOL That's when I discovered Prasara yoga.The practice of it has given me all the fitness benefits I want and then some!My strenght has increased further still and my endurance is great with no other "cardio".Most important to me is that it has given me a mindset of play instead of training.Everyday I do it I feel like I'm 8 yrs old again playing with my friends!

The demise of my all or nothing approach to training

2009-02-20T06:58:00.000-08:00

Today I'd like to share more of a personal philosophy rahter than a specific workout.Actually it's not technically my philosophy but rahter things learned from personal experience and research.Sorting through the bull that prevails in fitness and learning from real experts and of course my own body.

I have always had a hard time with the concept of an "easy" workout ever since I can remember.To me if I wasn't going all out I was wasting my time.This was true for both resistance and cardio workouts.I'm coming to realize this mindset is a HUGE mistake.I'm finding that active recovery and rest are equally important as high intensity training if you want to ensure continued progress and injury free training.I know we've all heard the axiom to have a light,medium,heavy day but I don't see many people following it.

I haven't gotten my plan together yet but when I do I'll let you know.One thing I can share is I will no longer follow a monday,wednesday,friday kind of approach.Your body doesn't know what day it is so why follow a calendar?One of my starting points will be to do a high intensity session once every four days.Stay tuned in the next week or so for a full detailed plan!You DON'T need to constantly batter your body to get great results.

Don't workout practice,Dont' train cardio have fun!

2009-02-16T06:32:00.000-08:00

This thought hit me over the weekend as I was thinking about my writing and how I could make it more interesting and informative at the same time.My "discoveries" are not new just bits and pieces taken frm various sources and blended together to produce for me what is the most efficient,result producing,and fun approach to fitness.It doesn't need to be long,boring,or redundant.

I am a frequent reader of the dragondoor forum.My main sources of training ideas come from Pavel,Scott Sonnon,Eric Cobb,Michael Steble,and the guys at bodyweight culture.As many of you know my my approach is mainly HIIT with a lot of variety in terms of exercises and equipment.You'll never catch me "playing" for more than 25 minutes.Not to say there's anything wrong with those who do it longer if training for a specific purpose but in general it's a waste of time.Think about it how many people do you know that go to the gym.Thet spend a couple of hours,do the same routine,generally lift the same weight and get zero results.

Right now my focus is on getting my left hand strong again so as I continue my PT I'm also adding in bottoms up presses with mainly the 8kg beel for 5 sets of 5 reps and every other workput I mix in the 12kg for 5 sets of 2.My cardio is indoors right now consisting of either 10 minytes of jump rope or band sprints.Forget the treadmill and the barbie weights.GO HARDCORE!

Geting back at it

2008-12-23T06:59:00.000-08:00

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!

Sandbags and soccer balls

2008-11-13T09:15:00.000-08:00

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

When dealing with injuries bands can be your best friend!

2008-11-08T07:39:00.000-08:00

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!

Applause for ALL women who train!

2008-10-28T06:22:00.000-07:00

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!!

Give that girl a band!

2008-10-26T08:43:00.000-07:00

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.

The myth of "she can eat whatever she wants"

2008-10-23T07:33:00.000-07:00

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

How to shock yourself when your dad irritates you!

2008-10-22T05:52:00.000-07:00

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!

Wandering into the land of the 28kg and playing it safe

2008-10-20T07:13:00.000-07:00

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.

No more training just for training s sake!

2008-10-14T08:17:00.000-07:00

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!

"Your ego is writing checks your body can't cash"

2008-10-10T06:09:00.000-07:00

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!

If your snatches suck blame Marc Anthony!

2008-10-07T10:58:00.000-07:00

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.