Have I failed?

No, because the only way to fail is to give up.

Instead, I have had a setback.  Late last week I became sick and this past weekend, my family and I went camping.  I feel in my sickness, I didn’t push myself as hard as I usually do and in camping, I ate my fair share of junk food.

The workout for Week 4 was circuits – 4 exercises in 2 rounds for 3 sets:

Circuit #1:

Squat & Press (15 lbs-12 reps) /Band Pushup (15 rep) / Band Lunges (15 each side) / Negative Pullups

Circuit #2:

DB Squat (25lbs-12 reps) / Band Press (15 reps) / Hip Bridge (15 reps) /  Band Row (15 reps)

Circuit #3:

Plank (45 sec) / Burpies w/ pushup (15 reps) / Mountain Climbers (15 each side) / Squat Jumps (15 reps)

Each circuit was done twice with as little rest as possible between each exercise and approx. 1 minute rest between sets.  I had skipped Monday because we came back from camping on that day so my first day to do this workout was Wednesday.  However, on Wednesday, I feel that I was still feeling out what I was doing and I was not pleased with my performance on that day.  Friday I was a little better with still massive room for improvement, so I have decided to repeat Week 4.  This time, I will use a band with more resistance and try not to rest so much in between exercises.

Below are the pictures after Week 4:

There really isn’t  much improvement but I am not giving up!  The next time I post, it will be after Week 8! Alright!

Okay, I will keep you updated about my progress!

They’re hogging it!

AAAh!  I have to find another time to go to the gym because everytime I arrive, there is always some overmuscled dude hogging the pullup bar.  It’s annoying!  And they are never using the pullup bar, they are just in front of it doing some other exercise… I’m staring at them thinking, “Move!  Can’t you do that elsewhere?!”

I’d rather not move my workout to a different time because after I get off of work, I am so drained that I don’t want to work out that I make myself work out.  I worry that if I wait an hour or so for the gym to free up, I won’t go to the gym at all.  I guess I’ll just have to make do.  We’ll see how the rest of this week goes.

Wow! Power to me, baby!

Okay, so tonight  did Week #2 workout from the abschallenge.com (an updated versio of iwantsixpackabs.com workout).  It is awesome!  I had to change some supersets around because I went to the gym to do my workout and it was a bit crowded.  This burly older man was hogging the area around the pullup bar.

This was my workout  (30 seconds each exercise in each superset, 30 second rest between supersets):

Pushups (I believe I was doing approx. 20 in the time allotted) / Squat & Press (Initially used 15lbs, last set had to use 10lbs)

DB Bend over row (15 lbs)  / Hip bridge

Shoulder Press (15lbs) / Calf Raise

Negative Pullups (1 pullup, lower myself slowly in 10 sec) / Squat Jumps (24 in the allotted time – this one was a killer)

V-up Resistance abs / One-legged plank

After I did interval training on the elliptical machine which really didn’t work for me.  I think from now on, I will stick to sprints or jump roping.  During my supersets, I didn’t do the full 30 seconds because I was trying to do my workout in even half-minutes which didn’t allow me to fully utilize the 30 second intervals, so from now on, I will do each exercise for the full 30 seconds recommended.  Make sense?  Oh well.

I feel strong.  I am excited to do this again on Wednesday because I know my strength is building up.  I am uber-excited for the next couple of weeks because I cannot wait to see the progression of my strength and body.

My eating has been good, for the most part.  Yesterday was Mother’s Day and I must admit that I did indulge but not nearly as much as I would have in the past.  I am very proud of myself that I am controlling my appetite.  It is easier to control when I have a specific goal in mind.

Definitely by Onaona’s wedding, I will have six-pack abs!

I Found It!

Okay, so I have been getting super antsy about my workouts.  I want to try to find something that will push my fitness level to the max.  Well, the other day, I found it.

I happened upon a website called: www.iwantsixpackabs.com.  Kinda corny, I know, but as I watched this guy progress through 16 weeks of workouts and taking his body fat from 14.6% to 4.7% with exercises that I know to be killer for your body, I knew this is what I had been looking for.

So, beginning tomorrow (because I teach my Turbo Kick classes tonight), I will start on the 16 week program for six-pack abs!  Yay!  Every week, I will post the workout I am doing for that week and every 4 weeks, I will post a picture to show my progression.  Below is my “before” picture:

Ugh.  What is so interesting is that I have done 45 minutes (at least!) of cardio for the past two years and I still look like this.  Here’s to changing that!

Here’s An Update!

Wow, it has been a while since I last posted.  Needless to say, many things have changed.  I am now teaching at two gyms, the University of Hawaii-Hilo Student Life Center (SLC) and Penn Training and Fitness.  At the SLC, I’ll always have somewhere between 25 – 50 students while at Penn’s, it ranges from 2 – 8 students.  I like teaching at both places but I think I will always feel that the Penn’s gym is my home gym because I started teaching there and it’s much smaller and more personal. 

At this time, my exercise routines consist of Turbo Kick, yoga, running, kickboxing, spinning, lifting weights, and some muay thai kickboxing.  I am getting a bit antsy, though, and want a little change in my workouts.  I think what I want is to get really good at something, like a skill.  I would like to train very seriously in some type of fighting style and become very good at it.  Since my Brazilian Muay Thai Kickboxing instructor left, perhaps I will focus on regular kickboxing. 

This is what my focus will be on.  I need to raise the level of my workouts and I know that I cannot do that alone.  I need a trainer or program to push me into the right direction.

I still have difficulty keeping on track with eating nutritiously.  I am recovering from a stressful and depressing time of my life and I would really like to try to begin eating right again.  Hopefully writing on this blog again will keep me focused on living a healthy lifestyle.

See you soon.

Things to Come!

Since I quit paddling (two weeks ago), I feel like a huge burden has been lifted off of me. Although practice was only twice a week and races on Saturday, I felt like it was consuming my life. But now I’m done and I can concentrate on much more exciting projects, such as teaching Turbo Kick and PiYo, taking Muy Thai Kickboxing, and learning about nutrition.

I began teaching Turbo Kick this past month and I love it! It became real to me when my first non-family member student walked into the room. For a moment, I was unsure as to what I should do but then my senses returned and I introduced to her and started the class. The next class, she came again as did another girl. Then, last Wednesday, I had 8 people in my class! Two were family members but the rest were new students! I loved it! It was a lot of fun. I hope I can retain these students because that would mean that I am succeeding as an instructor. I teach twice a week and use my off days to cross-train.

I started taking a spinning class last Friday and really liked the intensity and I’m determined to go back. My boss just gave me a gift of 10 yoga classes at a yoga center in town, so that will be another exercise for me to do. Also, the gym that I teach at gives Muy Thai Kickboxing lessons so I’m going to be starting that either this week or next. I haven’t started these classes yet because I am a little under the weather and don’t want to kill myself. My brother and sister are still in town from the mainland as well, so I don’t want to spend all my time at the gym while they’re here. But once my schedule is free, I will definitely immerse myself into these activities. I’m hoping to be pushed to my limit physically and mentally. Exciting!

One element of health that I lack discipline in is nutrition. I am slowly beginning to incorporate the 5 small meals-a-day plan into my daily schedule but it isn’t without difficulty. I am used to consuming huge quantities of food at one time so eating a little here and there is slightly excruciating. But I know it is good for me so I shall persevere.

I am beginning to save money to become a personal trainer. If I go through the American Council of Exercise, it is only $400. I’m aiming to buy it in October. Then, (this is no sooner than two years from now), I would like to become a licensed massage therapist. These are my plans. I don’t know how soon I can make them happen or if I change my mind along the way but right now, it’s pretty exciting.

Swing the Bat

If you have heard of John Maxwell, then you will know what I mean by “swing the bat.” 

John Maxwell (motivational speaker and former pastor) tells of a story when he attended his nephew’s first little league baseball game.  After his nephew has his first strike out, Uncle John pulled him aside and gave him these words of advice, “Eric, forget what your coach has told you about baseball. Your Uncle John is going to tell you how baseball really should be played.  You see, baseball is a very simple game.  You only have to do one thing.  The next time you go up to bat and Butch (the pitcher) throws the ball, you just swing the bat.  That’s all you have to do.  Butch throws the ball, you swing the bat.”

Eric replied, “You mean, I don’t have to get a hit?” 

“That’s right, Eric.” 

A smile lit up on his face. “Uncle John, I can do that.” 

So, the next time Eric went up to the plate, he swung his bat.  After three pitches, he struck out and returned to the dugout while his Uncle John gave him a standing ovation, yelling, “Eric McCullough, that is the finest strike out I’ve seen in my life! I loved the way you strike out.  Way to go, Eric!” 

On his third time at bat, Eric swung and the ball hit the bat!  It dropped directly in front of him and dribbled just a few feet away.  At this time, Maxwell is out of his chair running down first base line shouting, “Eric, keep running.  Don’t stop!”  Uncle and nephew are rounding the bases and as Eric ran for third base to home, Maxwell recalls, “Together, we both slid safe into home!” 

10 years later, Eric is on his way to college on a baseball scholarship. 

“Swing the bat” is a beautiful way to remember that to get results, you have to try.  You may strike out.  You may get a foul.  You may not get the promotion.  You may be rejected…  then again, you might not. 

This expression has really helped me move forward in my Turbo Kick journey.  Since the last time I’ve written, I have begun teaching Turbo Kick in a local gym and will begin teaching in a University gym come fall.  The only way this has happened is because I’ve “swung the bat.”  I didn’t know how I was going to be received, I didn’t know if I was going to strike out or get a foul but I “swung the bat”… I called, I emailed, I visited different gyms, and I inquired.  And while I have a ways to go with this, I’m so excited at the prospects that are opening up to me. 

So, please remember.  Anytime you want to do something and you’re scared, just do it.  Swing the bat.  You may not hit it the first time, but if you keep swinging, chances are you will at some point.  So go to it.

Diets are Bogus

You’ve heard of them: Atkins Diet, Nutrisystem, WeightWatchers, Medifast, Jenny Craig.  Diet Empires that convince men and women everywhere that their product is exactly what you need to lose weight and feel great about yourself.  The part they forget to include is that their program rarely ever works.  Sure, you might lose the weight in the two months that they promised you, but you won’t have fun doing it AND it won’t be long-lasting.  Science News reported that, “Several studies indicate that dieting is actually a consistent predictor of future weight gain,” and 95% of dieters failed to keep the weight off for 5 years and most gained back more weight than they lost. 

Diet programs teach you how to take it off if you use their products but only for a certain amount of time, between 1 – 3 months.  After that, the dieter is on their own to keep the weight off and since they didn’t learn how to eat and live healthy, they revert back to their old habits and gain all the weight back.  Diet programs don’t EMPOWER the dieter to live a healthy lifestyle or to look into the future and understand that being healthy and fit is a long-term, life-changing decision.  Instead, they urge them to keep their eye on the short-term prize – being beautiful and thin NOW, even if it won’t benefit you in the long-run. 

The problem, however, does not just lie with the Diet business - it is also the dieter’s fault.  They want radically different results NOW without wanting to change anything about themselves except for drinking a “low-carb” milkshake for two weeks.  They tell themselves that they can live without their potato chips for a little while so they can lose the weight but the ENTIRE TIME they are on the diet, they are looking forward to the day they reach their desired goal so they can binge again on their favorite foods.  And if they don’t reach their desired goal, they become depressed and revert back to junk food.  The problem is that they want to look like how they don’t live; they want different results but still live the same way.  According to Albert Einstein, this is the definition of insanity: “Doint the same thing over and over and over again – but expecting different results.” 

This comes back to a previous post that I wrote: You have to take responsibility for your own life.  When people go on diets, they expect the diet to do the work for them… give them bars and provide meals that are already portioned out for them.  This can work for someone in the beginning, but they have to make the effort and discipline themselves to learn how to live well.

I’m sorry to admit this, but it’s a slow process.  The best way to start living healthy is to slowly yet steadily incorporate new and healthier foods into your diet so that you can adjust to it’s presence.  Also, begin exercising at your own pace and challenge yourself a bit more each week until you reach a level of fitness that you are happy with (if you’re like me, you will never be happy with whatever level of fitness is achieved.  I am always wanting to go further).  If you jump right into a new way of living, you won’t enjoy it and it won’t last.  To be successful, it needs to be gradual.  Look at the long-term results and break it into short-term goals – you will appreciate it more because you WORKED for it – and enjoy a healthier way of living and a new and beautiful you! 

The Importance of Cross-Training

First off, what is cross training?  According to Wikipedia, it is “training in different ways to improve overall performance.”  Incorporating different exercises into your fitness schedule will give your body a more balanced workout and make your body stronger overall, instead of just working one particular set of muscles.  For example, if you only run, you will have a strong legs and good cardio but your core and upper body will be weak; if you only lift weights, your cardio will be weak so that even a quick jog to catch your dog will make you tire very easily.  The ideal fitness routine would be to include exercises that will build your cardio, strength, endurance and balance.  This may seem like a lot but varying your workout in the week with different types of exercises will improve your fitness.   For example, you can take an aerobics class for cardio, pick up some weights to improve your strength, try some yoga moves to increase your flexibility and balance, and run for endurance.  The more variety you bring into your workout, the better.

Only recently did I discover the benefits of cross training.  For a while I was only doing cardio and weights (my main focus was cardio), so my balance, endurance, and strength were not as strong as I wished them to be.  In the past few months, though, I have picked up paddling, running, and yoga and I can feel/see the difference not only in my Turbo Kick workouts but also in how I look.  In my Turbo Kick class, I do not get as tired as easily as before which helps keep my movements sharp, and I’ve noticed that my body is getting leaner without me amping up my Turbo Kick workouts to the level of insanity. 

So, if you’re looking to be stronger and get a better workout overall, just add a different exercise into your schedule.  Happy Cross Training!

Today: Yay!

So, I did wake up early this morning and put on the Kickin’ Core Turbo Jam video (45 minutes cardio), along with Booty Sculpt (30 minutes of free weights).  My feet hurt a lot this morning during the cardio exercise but I pushed through it and now am quite proud of myself.  After my workout, I washed up and set out to spend time with myself.  I meant to head to Hilo Bayfront and sit by the shoreline but I accidentally passed by the spot that I had designated as my “hangout.”  The only place to turn around was at the scenic point which is about 5 minutes out of town and as I headed there to do my turn-around, I realized that I just wanted to keep on driving and not stop, so I passed by the scenic point and drove on and on and on and on until I remembered that my car is really crappy and I didn’t know how far I could take it before it would break down on me, so 11 miles out of town I turned my car around and came back to Hilo.  After that, I went to Starbucks, turned on my iPod, and worked on my Turbo Kick Form & Technique class.

Long story short (is it too late for that?), I got back on track regarding exercise and began concentrating on my Turbo Kick routines.  I also went to the grocery store and picked up healthy food for me to eat… things are definitely looking up from last week.