Martial arts fitness workout in the garage!

This is something of a New Year’s resolution update post. I said I’d work on strength-training this year. I haven’t started lifting weights yet, but my garage workouts have involved body-weight strength-training – so does Body Combat, for that matter – and that counts!

I’m going to post training updates regularly to share with any of you who might be interested, and also as a way of holding myself accountable for my resolution. I found this worked well last year when I made my resolution to go cruelty-free with my cosmetic and personal care products.

On that note, as I did with my Tae Kwan Do post a couple of weeks ago, I filmed parts of my last garage workout so I could clip some pics! My workout on Sunday morning consisted of the sort of general fitness workout I enjoy the most, which is conditioning geared toward martial arts. The strength-training aspect is significant in these kinds of workouts, though I just realized that the pics I chose don’t reflect that part as much. Go figure.

Before I get started, I have a few cautionary notes in case you want to use this post for workout inspiration:

[**DISCLAIMER** I’m not a certified trainer or a nutritionist, and I don’t claim to be either one. If anyone finds inspiration here, that’s great, and it’s for that reason that I’ll explain some of what I do in these workout posts. If you have health concerns and you’re thinking about starting any kind of fitness program, get medical clearance from your doctor first, just to be safe!]

1). I got started later than I’d wanted on Sunday morning, so I didn’t have breakfast. I had a Larabar and called it good. The simple fruit and nut combination did the job, but I would normally fuel up on something more substantial, and something containing whole grains. Eat substantially several hours beforehand, or eat something light 30-60 minutes before starting. I feel most energized when I have some combination of protein and complex carbohydrates (i.e. peanut butter on a slice of whole-grain bread) about an hour before working out.

2). Stretching was one of the things I did that I didn’t film. It’s important to stretch! Stretch at the beginning of your workout, but don’t stretch without warming up your muscles first. At least jog in place for 5-10 minutes before stretching.

3). You don’t see me drinking water in these pics, either, but I drink water periodically during my training sessions, usually between rounds/exercises. Hydrate regularly throughout your workout, but don’t overdo it. Just a swallow or two of water at a time will suffice.

4). I incorporated some punching into my abs workout, and, as per usual for me, I didn’t wrap my hands or wear gloves of any kind. This is NOT advisable. Wear gloves or at least hand-wraps when punching things. For several reasons, I usually go bare-knuckled when training in the garage. Do not follow my lead here. Protect your hands with wraps and/or gloves (either boxing or MMA) if your knuckles are going to be making contact with solid objects.

5). Also unlike me during this workout, Wear pants that don’t fall down. (Another thing you won’t see in this post: my underwear.)

Now let’s jump in!

 

Cardio. I don’t know what these are called… you hold onto the top of the bag and take quick, continuous, alternating hops, tapping the base of the bag with the ball of your foot each time. It’s like doing the leg part of mountain-climbers, but standing.

 

100 alternating foot hop-ups (or whatever you call them) on the standing bag.

100 alternating foot hop-ups (or whatever you call them) on the standing bag.

 

I like to start a workout with a few rounds of jump rope.

 

Jump rope intervals

Jump rope intervals

 

You can’t see the jump rope as I’m jumping, but it’s there. Jump ropes in motion are the ghosts of workout equipment. They can’t be photographed.

 

Jumping rope

Jumping rope

 

(These pants are weird, by the way. I don’t think I’ll be wearing them again.)

 

Cross-overs with high jumps to mix things up.

Cross-overs with high jumps to mix things up.

 

A jump rope is a fantastic piece of training equipment. Jumping rope conditions the entire body, and you can bring a jump rope anywhere and jump anywhere. Just make sure to wear pants that don’t fall down.

 

I stopped to pull up my pants (I hadn't worn these in a while and forgot that they don't stay up!)

I stopped to pull up my pants (I hadn’t worn these in a while and forgot that they don’t stay up!)

 

I practice front and back rolls because they’re fun and they help you to learn how to fall in martial arts situations. Always roll on a padded floor!

 

Coming out of a front roll

Coming out of a front roll

 

Front rolls in all directions

Front rolls in all directions

 

Here I’m doing what I’d said wouldn’t suffice for my strength-training goals – shadow-boxing with weights. It’s actually great if I do it regularly as a component of a complete workout. These are five-pound dumbbells.

 

Shadow-boxing with weights.

Shadow-boxing with weights.

 

“Keep your hands up and your chin down.” ~Golden rule of boxing~

 

Uppercuts with dumbbells

Uppercuts with dumbbells

 

Hooks with dumbbells (great shoulder work!)

Hooks with dumbbells (great shoulder work!)

 

Keep moving!

Keep moving!

 

Abs! I usually do these toward the end of my workout.

 

Stabilizing the MMA dummy for crunches

Stabilizing the MMA dummy for crunches

 

This is great core work. Hold the bag in place with your ankles, crunch up, and punch the bag diagonally to the opposite side. Lower yourself down, crunch up again, and punch with the other arm to the other side. You can do these without a bag, too. The important part is the twisting to punch diagonally across your body at the top of the crunch, as that works your obliques. Using your ankles to stabilize something like this bag works your lower abdominal muscles.

You can make this exercise harder by ditching the bag (have someone hold your feet, or hook your feet under something stable) and holding a medicine ball or a dumbbell as you crunch up. Thrust the medicine ball or dumbbell diagonally across your body at the top of the crunch. Alternate sides and do as many as you can.

To make it even harder, do it without someone holding your feet. In any case, your abs and obliques will hate you the next day, which is what you want.

 

Crunches and punches!

Crunches and punches!

 

Crunches and punches on both sides

Crunches and punches on both sides

 

Don’t forget to keep your non-punching hand up!

 

Stabilizing the bag with your legs is half the work

Stabilizing the bag with your legs is half the work

 

Bonus exercise when you’re done with your abs: Plant your foot on the MMA dummy, forcefully kick it down, and immediately jump on it to get in some ground-and-pound!

(Kidding. Unless you have frustrations to work out. Then do it.)

(But make sure your hands are wrapped or you’re wearing MMA gloves. Or both.)

 

La Fin.

 

What I’m Digging Right Now – October Favorites

The theme here is Halloween, obviously. This “favorites” post is late, so let’s get right into it, shall we?

 

1). American Horror Story: Hotel (T.V. series)

 

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People either love this season of AHS, or they hate it. We love it. It was love at first step into the extravagant art deco set, and so far, there’s no aspect of Hotel that hasn’t impressed us. For one thing, we were happily surprised to find, right from episode one, that Lady Gaga can act (it was anyone’s guess how that casting decision would pan out). Hotel is a gorgeously done gore-fest of lavishness, and an equally gorgeously wrought mystery. Fine writing. Fine directing and acting performances. Breath-taking set. And that intro with its split-second, neon flashes of the 10 Commandments has to be the creepiest (therefore the best) yet – at least, it’s our favorite so far.

 

2). Scream Queens (T.V. series)

 

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We were skeptical about this new series, so I’m thrilled to include it here as a favorite. Every episode of this comedy/horror series features at least one moment that causes us to hit “pause” so we can pick ourselves up from the floor. We’re always a little surprised when we bust out in spontaneous laughter during Scream Queens. Its random humor just strikes you that way, out of nowhere. The series spoofs horror films, so it appropriately stars Emma Roberts (American Horror Story) and, most brilliantly, Jamie Lee Curtis in essentially the same role she played in Halloween H20. Between Scream Queens and American Horror Story, we were set for Halloween all through the month (and between Scream Queens and Modern Family, we were set comedy-wise, as well). Oh, and did I mention that two of Scream Queens’ creators are American Horror Story’s Ryan Murphy and Brad Falchuk? There you go. Now go watch it.

 

3). Drag Bingo (Melonhead Foundation charity event).

 

Off to the Melonhead Foundation's annual Drag Bingo. This has to be my favorite wig yet.

Off to the Melonhead Foundation’s annual Drag Bingo. This has to be my favorite wig yet.

 

The Melonhead Foundation put on its annual Drag Bingo gala, so of course we attended. Where else can you contribute to a great charity while playing dirty bingo dressed up for Halloween while some of the finest drag queens around MC the event and provide the entertainment, and there’s dinner, candy, a costume contest, and mystery prizes? Don’t say I didn’t told you… if you’re in Phoenix next October, don’t miss this event!

 

4). Too Faced Born This Way foundation (Nude).

 

Too Faced Born This Way foundation in Nude

Too Faced Born This Way foundation in Nude

 

Don’t worry… I’m still an e.l.f. devotee, and e.l.f. is still the brand of cruelty-free make-up I mainly use, but I unexpectedly found myself purchasing this high-end foundation one day in October. What happened was I went to Ulta in search of the Urban Decay concealer I prefer – one of two high-end cosmetic items I use – and just when I found (for the third week in a row) that they were sold out of my shade, the Too Faced lady, who had been lurking further down the aisle in the Too Faced section, snuck up behind me and got her claws into my common sense and then her fingers on my face and next thing I knew, I was walking out of the store $40.00 poorer. But the little orange bag I held contained this amazing foundation, and I absolutely love it. (Plus, since I didn’t get the Urban Decay concealer, I only spent $10.00 more than I’d planned, anyway.)

 

5). Iced Coffee.

 

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Maybe it’s because October’s heat felt unusually extreme to me, or maybe the heat actually did register as unusual… in any case, I sort of fell into the habit of drinking iced coffee while home in the afternoons. I’d put the morning’s leftover coffee in the refrigerator, and then I had this fabulous, refreshing drink to look forward to later in the day. It became a special treat.

 

6). Tempe Farmer’s Market vegan breakfast burros.

 

Tempe Farmer's Market vegan burritos

Tempe Farmer’s Market vegan burritos

 

We live across and slightly down the street from the Tempe Farmer’s Market, so once we discovered that their deli offers huge, delicious vegan burros every day, it became challenging to go by without stopping in to pick one up. They’re a lot of food for a reasonable price, and there are all different kinds, so you never know what you’ll find. My favorite is the breakfast burro (the one on the right).

 

7). Frontera salsa (Jalapeño-Cilantro).

 

Frontera Jalapeno Cilantro salsa

Frontera Jalapeno Cilantro salsa

 

Even something as simple as an excellent salsa can add to the enjoyment of a whole month! We’d never tried Frontera brand salsa before, so when we spotted it at Sprout’s one day, we decided to try it. This Jalapeño-Cilantro one immediately became my new favorite jarred salsa.

 

8). Larabar (Cashew Cookie).

 

Larabar fruit and nut bars in Cashew Cookie

Larabar fruit and nut bars in Cashew Cookie

 

These little bars contain a mere two ingredients: Cashews and dates. That’s it. While these tasty and satisfying nutrient-dense treats aren’t cheap, they’re definitely worth it.

 

9). New Hair.

Finally! I had bangs cut! By Melanie, my fabulous hair stylist and friend! Finally, my hair is back to the way it was before I moved to France, it’s out of my eyes, and it’s much easier to control. I’m displaying this particular pic because you can see the shape of the cut, even though it’s wind-blown because I’m sitting at the bus stop in the early morning and there’s weather and lots of fast cars going by.

 

New hair with bangs and a little face-framing and layering.

New hair with bangs and a little face-framing and layering.

 

Hello, November! We’re already two weeks into the month, but it’s never too late to say hello.