Back in the gym! (Autoimmune B.S. notwithstanding.)

Today, I feel the need to report that I went to the gym this morning. It felt momentous and amazing, even though I haven’t missed that much… I just missed last week Thursday and this week’s Tuesday and Wednesday. Today felt momentous even though I did what I could in the garage last week, and even though I did make it to the gym on Saturday. There are lulls in the doldrums of agony, and you can bet I’m racing to the gym when they occur!

It just felt like a long time. The thing is, as I was realizing this morning while talking to my BodyPump instructor, I have a lot of physical energy, so I feel like I’m literally jumping out of my skin when I’m grounded by stress-induced autoimmune flares such as the one I’ve been dealing with lately. My body is full of energy at the same time that it’s grounding me with joint pain. It’s like a librarian surrounding me with all the books I want to read, then setting a ring of fire between me and them so I can’t get to them. That would be a sadistic librarian. Autoimmunity makes for a sadistic body.

Maybe I’ll post more in-depth about my current autoimmune situation in a future blog post. Right now, I’m enjoying this almost-100% feeling. Things aren’t completely settled down yet; I have more appointments lined up, and lab-work pending review. I’m taking each day as it comes, doing what I can, when I can. I have a lot of writing catch-up to do, too, as a result of all of this.

I’m just so grateful for the V.A. hospital, which has been treating me very well, and for my rheumatologist there, who’s the best I’ve ever had.

And BodyPump this morning was awesome, as usual! I love seeing my people there as much as I love the workout!

 

So happy to be at the gym this morning! I took this before-workout locker-room selfie thinking “BodyPump in 15!!”

 

The rest of the week’s looking fabulous, too. Callaghan’s birthday is on Saturday, so there’ll be shenanegans of some sort in honor of that. He would love to know what’s involved. He’s not going to know until then. Heheh.

Happy Friday Eve, everyone!

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Wrangling with B.O.B. (Garage Gym workout!)

A minor stress-related autoimmune flare has kept me out of the gym these last two days, but the garage saved me from inactivity in the meanwhile. The ironic thing is that working out is my therapy to help reduce stress, but if stress gets to me anyway, I’m sometimes unable to do my normal workouts! I know that those of you with autoimmunity issues know exactly what I’m talking about.

In the garage yesterday late afternoon, I wanted to challenge myself in ways that wouldn’t aggravate my right shoulder. I set B.O.B. to a greater height than usual, thinking I’d try to work with the height differential.

A sampling of screen shots from my workout with a 6-foot, 290 lb. dummy:

 

1). I started with a jump-rope cardio blast to get warm, jumping rope in 3-minute rounds to music from Disturbed’s The Sickness album.

 

Cardio: jumping rope

 

As usual, there’s nothing to see here, really. You can’t see the rope when it’s in motion.

 

The rope.

 

Moving on! Here’s the height differential I had before me:

 

Me vs B.O.B. (height differential)

 

I’m 5′, 4″ and 115 lbs. In this case, B.O.B. is 6′ and 290 lbs (fully filled with water)

 

Me vs B.O.B. (height differential)

 

2). I threw some kicks to see where they’d land on someone who’s six feet tall.

 

Side kick (placed and held)

 

I have short legs and I’m not flexible, so this is as high as it’d get. This is not what would happen in reality. If you’re taller than me, I’m much more likely to blow out your knee or your family jewels.

 

3). I tested my left back fist (leaving my right arm out of it). It was indeed a reach to get 6-foot B.O.B. in the face. In actuality, a person of this height would get throat-punched.

 

Back fist

 

4). I tried out some knee strikes on 6-foot B.O.B.

 

Pulling B.O.B. down for a knee strike

 

Knee strike

 

In my current condition with my right side, I can pull all day long, but pushing overhead or straight-arm lifting/extending are a problem. I did a lot of pulling in this work-out.

For these knee strikes, I jumped in to grab B.O.B. by the base of his skull, jumped back in my stance to pull him down toward me, and then came up to land a rear knee. Unfortunately, it only got to his chest. Haha. Again, in actuality in a street situation, my knee would end up lower. That’s fine. A hard knee to your solar plexus will knock the air out of you.

 

5). I found out right away that a standing rear naked choke was not going to happen on 6-foot B.O.B., so I just grappled him as best as I could, really testing my strength more than anything. In real life, I’d have to get him to the ground in order to choke him.

 

Using B.O.B.’s base to step up and get my arm around his throat

 

Even stepping up, I couldn’t twist my arm around to get a proper grip, so I just did this. (My right shoulder was fine with this.)

 

Pulling him back by the throat from the other side (sorry we went out of frame)

 

This kind of wrangling with B.O.B. made for a pretty good strength-training, pulling workout (so back and biceps, I guess).

I did a little more in the way of conditioning exercises…

 

6). Speed punches for muscle endurance:

 

Speed punches

 

Again, you can’t really see anything, but there was some speed happening in these rounds of speed punches. The goal is to stand close and hit fast, not hard. This is like sprinting in place with your upper body.

 

7). Jumping-in planks:

 

Plank

 

I kept a little bend in my elbows to avoid stressing my right shoulder.

 

Jumping in (then back out, repeat)

 

(I suppose all of this counts as knuckle-conditioning, too, since I’m always on my knuckles.)

 

8). For abs, I just did some crunches.

 

Lying on the floor (doing crunches), ha

 

9). I finished up with some stretching.

 

A few stretches at the end

 

I forgot to take a post-workout selfie, so here’s a screen-shot of one of the times I turned to face the phone:

 

(you get the idea)

 

That was it! This was a fun garage gym session. I got to sweat a little, and the whole thing was pretty instructive, too. I’m not done working with B.O.B. set to this height.

1st-world disappointment: Sumo’s latest scandal.

Just wondering:

Have you ever spent your eagerly anticipated 2017 Grand Sumo Tournament catch-up marathon rooting for the one competing champion only to discover, more than halfway through the 15-day September event, that he’s since embroiled himself in a scandal that would lead to his announcement of an untimely retirement?

So have we.

It’s hard to hang onto the excitement of rooting for a guy once you know what will ensue after the event.

You don’t really know what happened, though. He may or may not have slammed a beer bottle or a champagne bottle onto the head of a fellow sumo wrestler in a bar, or he may or may not have used his bare hands. He may or may not have followed the initial assault with 20-30 additional strikes that may or may not have included an ice pick, an ashtray, a microphone, or a karaoke remote control. He may or may not have sent the guy to the hospital with multiple injuries, including a fractured skull and leaking cerebral-spinal fluid, which may or may not have been found, during imaging scans, to be indications of old injuries, rather than fresh ones… all of this occurring in the presence of other sumo wrestlers in the group, wrestlers who may or may not have had some involvement, if only verbal, in the incident.

You’re a newer fan of the sport, but you’re aware of past sumo scandals and sumo’s involvement with the Yakuza; the history of shady incidents and cover-ups in the sumo world makes it hard to know what to believe amid various conflicting reports.

So there you are, catching up on September, when you suddenly learn – in the worst of spoiler alerts – that your guy won’t be completing the upcoming November event. Instead, he’ll conclude his honorable career with a sudden exit due to scandal. You’ve only known him to be a gentleman in the sport.

Thus, the sizable hairy underbelly of the sumo world emerges and casts a shadow over your fledgling fandom.

 

(screenshot) 2017 November Grand Sumo Tournament, day 11

 

Despite sumo’s formal traditions and traditional designation as Japan’s national sport, it turns out to be just like any other combat sport – or any professional sport, for that matter.

 

BOB’s first time. (Garage Gym workout!)

First garage gym workout of fall 2017!! I tried out our new Body Opponent Bag (BOB) last Friday. We acquired it just when it got too hot for the garage this year, so I’m glad the long delay is over.

Here’s what I found out about BOB: he’s taller than I remember him to be.

Here’s what I found out about me: I’m shorter than I remember myself to be.

Which I knew, actually. That’s right, Surly Measurement Guy. I stand corrected. (Pun not intended.) The V.A. recently confirmed that you were right: I’m 5′,4″ now.

[For reference, I’m 5′,4″/114.2 lbs – weight as of yesterday]

At his shortest setting, BOB’s got a couple of inches on me. I experimented with the height differential as well as with distance.

Punches are no big deal at his height, but because of his wide base, I’ll have to take matters into my own hands to properly train elbow strikes, as they’re mostly inside-fighting techniques. As evident in the pics below, I didn’t do well with elbow strikes just standing in front of him. I’ll modify for this in the future.

The work-out: I mostly practiced upper-body strikes. I worked in a few kicks, but I didn’t really train lower-body this time. For my cardio warm-up, I ran in place, alternating sets of high knees and those jumping toe-taps (?) (whatever they’re called) on BOB’s base.

This was a 45-minute work-out. I didn’t wear shoes because the mats had been cleaned, but my feet still turned black. Eh. Desert dust… a small price to pay for living in paradise!

 

Superman punch

 

First height observation: My superman punch puts me a couple of inches in the air, so my straight-right lands almost perfectly on BOB’s face.

 

Straight right, aka cross (orthodox)

 

Straight-right (aka cross, if you’re right-handed) from standing.

 

Punch to body

 

Going for a punch to the body. Self-critique: I’d drop my stance a little lower to get my head out of the way. Most people like to hit back when you hit them. If BOB could trade punches, he’d clock me pretty easily in this position.

 

(between rounds)

 

See how I’m kind of knock-knee’d? This is why my lunges suck. I’m always trying to modify the position of my feet in order to get my form right and maximize the benefit of the exercise, but I still have a hard time with range of motion in lunges.

 

Spin punch chamber

 

I practiced some spin-strike techniques; this practice makes for a great exercise in judging distance. Here, it looks like I’m taller than BOB. Optical illusion.

 

Up elbow

 

This is ridiculous. I landed these upward elbow strikes, but you can see that I’m open to all kinds of pay-back shenanegans. BOB’s wide base keeps you from getting inside where elbows are the most useful. I’ll find a way to correct for this.

 

Back elbow chamber

 

This is slightly better; with a back elbow, it’s easier to jump in to close the distance. Back elbows are useful when you want to get out of a close situation you’re losing, though. Like when people elbow others out of the way to get through a tight crowd.

 

Standing stretch

 

I used BOB as a stretching apparatus. I stretched on the floor, too.

 

Stretching (and selfie)

 

Multi-tasking: stretching and mugging for the post-workout selfie.

 

Walking back

 

The walking-back pic. I’m still doing them, I guess!

A word about food: I used to include a post-workout food pic at the end of these posts, and once again, I forgot. There will be lots in the way of food pics this Friday, though, as I’m going to do a food-centric post.

 

Looks like it’s officially off-season in the garage.

Here’s that (promised) status update on the garage gym: it’s not happening this summer. A/C installation, I mean.

We’ve had A/C and insulation professionals come to evaluate the situation, and after looking at their estimates – the total cost of the cooling project – we decided to hold off on it this year. We figured we’ve put enough into the house in 2017, and we still have some costly, out-of-the-ordinary agenda items on the books for the summer. For one thing, we’re going to be chasing that eclipse in August, a pursuit that will take us out of state. Surely some moola will be involved there.

So that’s that! It’s fine, of course. Talk about a first-world problem. We have a roof over our heads and A/C in the house. We don’t take that for granted here in the Valley, where it’s already been so hot that numerous flights had to be canceled this week. We live 10 minutes away (if that) from Phoenix Sky Harbor airport, pretty much under the flight path, and it was eerily quiet for a day or two. It was like someone shut off the volume switch in the sky.

There may be a garage gym post yet, though, before October! Certain types of workouts will be safely doable in there if done very early in the morning, workouts that don’t involve much movement. Knuckle-conditioning… I could document a Part 2 of that. Stretching, maybe. We shouldn’t do more than that, even if early. After all, one wall in there is the metal garage door, which transforms the garage into an oven.

Happy Friday, All!

Fight or flight? How about both. (Garage Gym workout!)

On Sunday night, Callaghan commented that it’d been a while since I’d posted a garage gym workout. I checked my planner (in which I track pretty much everything I do). Indeed, it’d been two months since I last documented a garage gym workout.

I did this plyometrics-based martial arts workout in my garage yesterday morning, before it got hot. I did it early, so of course, 10 hours later, the after-effects were setting in; I opted to let my body rest instead of putting it through my normal Monday night kickboxing class at the gym. Not great planning on my part, but I had no regrets!

This morning, I’m mostly feeling the workout in my core, especially in my obliques (side torso part of the core). I feel my legs secondarily. This makes sense, considering my current level of fitness and the techniques I practiced. And it’s good. Something better be sore after a 1.5 hour workout!

As per usual, I didn’t record all the segments of the workout. My warm-up included jump-roping, alternating between regular skips and double-time high knees. I also did some dynamic stretches across the floor (walking knee raises and front stretch kicks). For the main workout, I stuck with basic techniques… nothing fancy (i.e. no spinning moves).

I’ll say it again: I value these recordings because they show me where my form is off. In this workout, I found more need for improvement than usual. For what it’s worth, though, I’m here with the customary pics for those of you who enjoy these peeks into our home workouts! The pics come with my usual disclaimer: I’m not a trainer, and I don’t post the pics with the idea that they demonstrate perfection. They most certainly do not.

Callaghan’s been working out in the garage, too, by the way. Maybe one day he’ll let me post pics of his workouts!

Getting right into it, then…

1). Jump tucks.

 

Jump tucks

 

Since the theme of this workout was plyometrics, aka jumping, I went through some moves like this one.

Jump tucks are done from a stationary position. You squat and jump straight up while tucking your knees and feet up to your body at the top of the jump.

 

2). I have no idea what this move is called. It’s a good core/plyo exercise where you sit back on your knees and then spring up to your feet without using your hands for support. This is not easy, and I definitely need to keep at them.

 

Floor to feet jumps

 

3). Flying knee strike.

 

technique: flying knee

 

I had nothing to actually strike here, so I practiced the technique on an imaginary target.

 

4). Flying punch (“superman punch”).

 

technique: flying punch (“superman”)

 

5). Flying down elbow strike.

 

technique: flying down elbow

 

In case it’s hard to see: it’s my left elbow striking the dummy. My right arm is chambered back for a follow-up, but I’m not sure that this is practical in terms of preparing for a counter-strike. It’s probably not. This is something to keep in mind for next time.

 

6). Jumping front snap kick.

 

technique: jumping front snap kick (land)

 

With this kick and the next, the biggest problem I see is… everything! No, really, I’d have to say that I need to work on gauging my distance, first and foremost. Since I needed the bag to be in the camera frame, I had limited space for running to gain momentum, a fact that in itself provides a valuable training opportunity: in a real-life situation, you can’t control the parameters of your environment. Granted, in real life, I wouldn’t execute this move with limited space. That being said, being able to adjust and control distance is yet a skill I’m working to hone.

 

7). Jumping side kick.

 

technique: jumping side kick

 

Now in this pic, my problem with distance is very clear!

 

8). Post work-out selfie.

 

flying techniques practice DONE

 

A few times in this series of posts, I also posted what I ate following the workouts, and of course there were the silly “walking back” pics. I’m leaving it at this for now.

And that was that! The workout didn’t seem as long as it was… I wasn’t overly affected by the increasing heat of the morning. I kept well-hydrated throughout (always important to do, regardless), and I had the garage door and the back door open for whatever cross-breeze could be had. We’re still researching A/C options for the garage!

The end.

Mind as muscle. (Working out: suggestions from a non-professional.)

This is for anyone who’s decided to start working out, has started working out, and is now wondering, “How can I continue to do it?”

I’ve been asked. There’s no single answer. I can suggest, though, that one way to stay committed to working out is to stay interested in working out, and one way to stay interested in working out is to focus – not on other people, and not on yourself, but on what you’re doing.

That’s the key: In order to follow through on your commitment, you have to stay interested.

 

Fire in stone

 

1). Here’s my first suggestion:

Don’t compare yourself to others. 

Those people working out around you? Ignore them.

2). My second suggestion is the one that’s the most important to me, personally:

Focus on the fight in front of you.

Don’t focus on all the fights, all at once. Just on the one directly in front of you right now.

If you balk at the word “fight,” remember that “fight” is a common word, and that most of the time, we don’t use it in a violently combative sense.

Fight cancer, fight fatigue, fight the urge to laugh, fight the impulse to say what you’re thinking, fight for air. Fight for equality and justice and rights, if you’re so inclined. Fight for your family. Fight to defend yourself. Fight to stay alive. Fight back.

Fighting is a mental endeavor, first and foremost.

When someone says, “You have a lot of fight in you,” that’s high praise. It suggests that you’re mentally strong. You persevere. You don’t give up. You’re brave.

Imagine taking that perseverance and bravery with you when you go to work out. Imagine setting small goals to achieve your long-term goal in increments. Each small goal is a fight. Focus on it, and you may find that your interest is held because you’re immersed in a moment that has an end goal.

Fitness goals come from somewhere. They come from your mind. They come about because you’ve thought about them. You had a thought that became a decision that led to the statement “I’m going to work out.”

That’s a testament to your strength, already! You’ve declared that you’re going to work out, and it was your mind that got you over that hurdle. Your mind already did the hardest part, so you can trust it to help you follow through.

What about confidence, though?

I remove confidence from the equation because I don’t consider it to be the means to an end. I would suggest, “Just focus on what you’re doing. Don’t worry about confidence.”

After your workout, you can exult in the confidence you’ve gained knowing that you gave your ALL to that workout.

Your confidence will increase each time, developing gradually as a result of what you’re doing. Eventually, you’ll carry it with you into your workouts without even knowing it. It becomes a force that you can access subconsciously.

Going into your fitness endeavor trying to believe “I’m confident” is setting yourself up to focus on that. Your focus should be on what you’re doing, not on how you think you should be feeling.

My two suggestions are interrelated: If you compare yourself to others while you’re working out, your focus will no longer be trained on what’s in front of you. What’s in front of you is the goal you’re aiming to achieve in that moment. It’s your fight… use it to direct your focus and to keep your focus where it can benefit you the most.