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.

Turbo heart rate – Body Combat Release 68 (Informal Review!)

Les Mills Body Combat 68 is fun. It’s a killer. There’s one part that’s a struggle for me. There’s another part that knocks the wind out of me. I love these challenges.

The music set is probably my favorite of all the releases I’ve done, not because of any particular song, but just the set as a whole. The beat match from start to finish is pretty decent, there’s a great bassline in each track, and none of the tracks annoy me too much. (The tracks have strong hooks, which means they can be either very awesome or very annoying.) That’s one thing this set has going for it: the beat manages to override any vocals that might otherwise make me want to stab myself in the ear. I do like most of the tracks, though.

You move through the cardio set in the hardcore electronic dance/club genre with flavors of drum and bass, trap, dubstep, synthpop, Eurodance, and the like, driven by an aggressive pulse with some cool remixes. I like the set’s cohesiveness in contrast to the releases whose sets take you all over the map with metal, electronica, rap, pop, hair band hard rock, etc. (I dig most of those genres individually, but mashed together in a single workout release? Not so much.) The cohesiveness of 68’s sound set keeps my momentum going; I don’t have to drastically switch gears from track to track. I looked up the music and noted that some of it hails from Down Under, home of Les Mills International. Great job, Les Mills DJ!

Workout-wise, I like 68’s footwork (agility), plyometrics (explosive power), and level changes (reflex and compound exercise). [ETA: There’s some great H.I.I.T. in this release, too.]

So let’s go.

 

Let's do this.

Let’s do this.

 

(Grainy screenshots Callaghan and me in this post are courtesy of video footage taken in bad lighting.)

 

*****

Les Mills Body Combat 68

Track 1a: Upper-body Warm-up (“Freak” – Steve Aoki, Diplo & Deorro feat. Steve Bays)

  • Music: No-bullshit, high-octane club music for the upper-body warm-up; there’s no easing into this release with souped-up Katy Perry or Taylor Swift. It might be annoying to some, but it does the job.
  • Boxing combinations with uppercuts, hooks, jabs, crosses.
  • The level changes and small footwork involvement are cool. My upper-body is most definitely warm after this!

Track 1b: Lower-body Warm-up (“Break The Rules” – Anonymous Hotel)

  • Music: Same vein as 1a above. You know this excessively bright and happy music for the lower-body warm-up is meant to lull you into a false sense of security. It can only portend major lower-body mangling in the rest of the workout. And it does.
  • Knees and more knees!
  • Kicks (front snap kicks to push kicks to roundhouse kicks).
  • Down for push-ups… in the warm-up?!
  • These aren’t static push-ups, either. This is a lower-body warm-up, remember… there’s active leg involvement here.
  • Yep. The dynamic push-ups became MOUNTAIN-CLIMBERS. In the WARM-UP.

Track 2: Combat 1 (“Push” – Kronic, East Movement & Savage)

  • Music: Trap, and heavy on the drums. Great track for Combat 1!
  • Switch kicks (knee to kick). Jump kicks. Jump kicks on repeat.
  • Knees and lunges.
  • More knees and lunges.
  • Lower-body burn-out, check.

Track 3: Power Training 1 (“On My Way” – Jupiter Soliloquy)

  • Music: This could be a track that annoys me too much, but it’s saved by the beat.
  • Hard and fast upper-body combinations… uppercuts, jab, crosses.
  • Footwork (scissors) incorporated into the upper-body combos.
  • Running in place – but it’s not even the halfway point!
  • More.

Track 4: Combat 2 (“My Songs Know What You Did In The Dark (Light ‘Em Up)” – 2 Chainz)

  • Music: 2 Chainz remixed Fall Out Boy’s song, and it’s kickass. This song actually deviates from the set’s general character, but it still fits in there nicely. Great jam for Combat 2.
  • “Bring your mat close-by” is a euphemism for “We’re doing push-ups in the middle of this cardio track.”
  • Low-mid-low block combination.
  • Roundhouse kick add-on to the block combos.
  • Side kicks with a floor tap in between.
  • Double kicks, and here I face the fact that my balance has gone to shit. The tap in between the double kicks becomes a quick squat to involve more leg.
  • This is the part that’s a struggle for me. I don’t get it – my balance has never been so bad. But this gives me something to work on.
  • Double kicks become triple kicks.
  • I don’t feel the burn I’m supposed to be feeling in my standing leg, probably because I completely fail to hold my balance.
  • 2 Chainz takes over the song and we drop down for push-ups (with the same lower-body involvement we saw in the warm-up) in increasing reps.
  • Mountain-climbers. Of course.

Track 5: Power Training 2 (“Dirty” (Metrik Remix) – Dirtyphonics)

  • Music: Drum & Bass. Great vibe, and again, great music for this track!
  • Striking combos with level changes.
  • Plyometrics: Squat jumps, then lateral squat jumps.
  • This is a short but intense track.

Track 6: Combat 3 (“She Got It (Club Mix)” – Vandalism & Angger Dimas)

  • Music: Sick beat. Not my favorite track, but clearly this DJ knows what’s what.
  • Side kick, front kick, back kick combination.
  • Back kick repeaters.
  • I couldn’t count the number of kicks in this release if I wanted to.

Track 7: Muay Thai (“The United Vibe” – Scooter)

  • Music: Okay, after two years of Body Combat, I’m now used to practicing Muay Thai moves to music other than death metal and gangsta rap. Thus acclimated, I can get into this techno/Eurodance jam for the Muay Thai track.
  • Jab, up elbow, double knee combination.
  • Four knees. Two knees. Running man knees.
  • Four levels of running man knees!
  • Downward elbows.
  • This is the part that knocks the wind out of me: Downward elbows IMMEDIATELY following level 4 running man knees.
  • Level 4 running man takes a lot out of me. Downward elbows take a lot out of me. I need a brief pause to recover between the two, but there’s no such thing. So here’s the second major area I need to work on (the first being my balance): Breathing management to get through this track.
  • Ground and pound.

Track 8: Power Training 3 (“Out Of My Hands” – Olympic Daydream)

  • Music: I like the instrumental sequence, and it makes sense for this last cardio track.
  • Jabs!
  • Hooks!
  • Jacks!
  • More jabs!
  • I always like track 8. It’s an opportunity to use everything up, if anything is left.

Track 9: Conditioning (“Turn Down For What” – DJ Snake & Lil Jon)

  • Music: A classic. Great song for a killer ab track.
  • Laying on back: Criss-cross legs in the air.
  • Crunches added to the legs.
  • Laying on side: side crunches (side plank)
  • Flip back over: More. Just more. And flip over again. And again. Maybe I’m exaggerating at this point, but I don’t think so.
  • My abs hate me.

Track 10: Cool-down (“I See Fire” – Sol3 Mio)

  • Music: I looked up this song, and sure enough, it’s famous for representing the All Blacks, New Zealand’s rugby team. (Les Mills is a New Zealand company.) The vocals are beautiful.
  • Stretching.

 

 

*****

In summary: 68 is an intense release.

 

Us being us.

Us being us.

 

I’d give it an 8.5.

What I’m Digging Right Now – November Favorites

Oh, wow… December 1st! Time to rave about some of November’s memorable Little Things. How about this for a change: I’m starting with food this time, because there’s a lot of it. The month that just passed had a culinary focus. I actually didn’t experiment with any new cosmetic-type products in November, so this list is devoid of that kind of stuff. We didn’t see any movies, either (I guess we’ll catch The Martian at the cheap seats or online when it hits the site we use), and we only started one T.V. series… but man, we’re enthralled with that series!!

Let’s dig in.

 

1). Callaghan’s 7-spice Masala tofu.

 

Callaghan's 7-spice Masala tofu with brown Basmati rice

Callaghan’s 7-spice Masala tofu with brown Basmati rice

 

Callaghan enjoys dabbling creatively with Asian flavors in his cooking, and he often comes up with concoctions that are out-of-this-word delicious. This tofu dish was one of them. I can’t tell you what’s in the sauce because it’s a secret (all I know is that it includes masala), but I know it doesn’t contain coconut anything or any kind of nut butter, which makes it unusual.

 

2). Coconut Aminos (Coconut Secret original).

 

Coconut Aminos (Coconut Secret original)

Coconut Aminos (Coconut Secret original)

 

In my recent endeavor to drastically minimize the amount of processed food I eat, a lifestyle change I haven’t mentioned before (I embarked on this journey in October), I’ve been on the hunt for substitutes for old staples. One thing I learned is that coconut aminos make a fabulous stand-in for soy sauce, and in fact, we actually prefer it. No lie. Coconut aminos is simpler than soy sauce, more flavorful, and healthier. Get this: Coconut aminos contain TWO ingredients, zero chemicals, and a mere 90 mg sodium! Compare that to Kikkoman’s “less sodium” (green cap) soy sauce, which contains chemicals and 575 mg sodium. 575. That’s their lower sodium version. We haven’t touched it since we started using coconut aminos (which, by the way, tastes plenty salty to us). Last night, we finally just threw out the soy sauce. Our new motto is coconut aminos or GTFO.

 

3). Simple Truth walnuts halves and pieces.

 

Simple Truth walnuts halves and pieces

Simple Truth walnuts halves and pieces

 

I’ve been eating a lot of these unsalted walnut pieces lately. There’s something about fall that makes me crave or think about walnuts more, and when I get going on eating them regularly, I always wonder why I don’t think of them as much year-round. Walnuts in salads are great, but I also love them by themselves. They’re an awesome source of plant-basted protein, healthy fats, and trace minerals, too.

 

4). Sting ‘n’ Linger Salsa Co. (hot).

 

Sting 'n' Linger Salsa Co. (hot)

Sting ‘n’ Linger Salsa Co. (hot)

 

I know I recently included a salsa in a “favorites” post… I know! But I’m back with yet another one, and let me tell you, this one makes the other one taste like glorified ketchup. Sting ‘n’ Linger hot salsa is made locally here in Arizona, and it’s completely unprocessed. There isn’t a single chemical in it, and the flavor is fantastic. We get it at the Tempe Farmer’s Market down the street… I’m not sure where else it’s available, but you may be able to find it online. This stuff is the shizz as far as store-bought salsas go, and that’s coming from someone who’s lived on the Mexican border in three different states her entire life (except for temporary overseas living situations).

 

5). Lindt Excellence 85% Cocoa Extra Dark chocolate.

 

Lindt Excellence 85% Cocoa Extra Dark chocolate

Lindt Excellence 85% Cocoa Extra Dark chocolate

 

Like walnuts, I cycle in and out of periods of keeping the kitchen stocked with bars of bitter dark chocolate. This one by Lindt has been a favorite of mine for years. I have one or two squares a day, usually in the evening, and I cherish a kind of ritual around eating them: I take tiny nibbles from the square and let them dissolve in my mouth with just a little biting with my front teeth. Somehow, this slow melting prolongs the chocolate euphoria. I indulged thusly all through November, and I don’t see the end of the cycle as of yet.

Now for the T.V. series that took off with our brains (and a lot of our free time) in November….

 

6). Marvel’s Jessica Jones (T.V. series – Netflix)

 

thatasianlookingchick.com-MarvelsJessicaJonesNovFavs2015

 

What can I say about Jessica Jones? Stylish. Sexy. Smart. Badass. Beautiful. Oh, and the show itself is awesome, too, in pretty much every way. The only other comic book-based dramatic project I can think of that matches this one in all-around excellence (okay, in my personal enjoyment… I know art is subjective) is the movie Sin City. Netflix does it again!

Moving on to the objects part of the list:

 

7). Asics Gel-Venture 5 running shoes.

 

Asics Gel-Venture 5 running shoes

Asics Gel-Venture 5 running shoes

 

I knew from past experience that running shoes work great for me in cardio/plyometrics situations, so when we started Body Combat and I needed shoes, I got running shoes from Asics, my favorite brand. That was a year and a half ago, and the pair I got were Gel-Venture 4’s. They were amazing. Naturally, when I decided to splurge on a new pair a few weeks ago – my reasoning being that I was walking to and from work again and therefore needed good shoes for everyday street wear – I got another pair of Asics. They’re Gel-Venture 5’s now, and I honestly can’t tell the difference between them and the 4’s, though apparently the technology’s been updated somehow. I love them. Shoes aren’t my thing and I generally dislike shopping for them, but I do get excited about athletic shoes.

Yeah, if I can help it, I prefer not to wear street shoes in the gym. And yes, that picture shows me with my shoes up on the furniture. What.

 

8). Pentel EnerGel liquid gel ink pen, blue (needle tip 0.7).

 

Pentel EnerGel liquid gel ink pen, blue (needle tip 0.7)

Pentel EnerGel liquid gel ink pen, blue (needle tip 0.7)

 

It might seem silly to put a pen on a “favorites” list, but this pen and I were meant to spend hours together bonding over coffee. You know the feeling. There’s that one pen that feels perfect when you write with it. For me, that’s this one.

 

9). OfficeMax mug.

 

OfficeMax mug

OfficeMax mug

 

Okay, I have a thing for mugs, and I’m particular about them. I love drinking coffee from mugs of a certain size and shape, so when I found this cheerful yellow one for $2.00 in a clearance bin at OfficeMax, I had to get it. And I had to share it with you here, because it was truly a Little Thing that added to my enjoyment of November. (By the way, this pic makes the mug look a lot smaller than it is. I was more concerned with capturing the sunlight than the dimensions of the mug.)

 

10). Method foaming hand wash in Pink Grapefruit.

 

Method foaming hand wash in Pink Grapefruit

Method foaming hand wash in Pink Grapefruit

 

We’ve been using Method hand soaps for years, but we just recently picked up the foaming one in pink grapefruit. Its sparkly, bright citrus scent reminds me of the lemon kitchen hand soap from Trader Joe’s, but I love this one even more. We don’t even care that it’s pink.

That brings this post to an end, and 2015 is about to go away, too. Next time, I’ll write my last “favorites” post of 2015! That seems surreal.

Calf Encounters of the Third Kind.

Wednesday night after Body Combat class, I met Callaghan out on the floor, as per usual. [Side note: have I mentioned that I’m doing Body Combat class three times a week now, since our gym changed its group fitness schedule and replaced Wednesday night Boot Camp with another Body Combat? I love the extra Body Combat, of course, and the instructor is excellent, but “Find another way to get someone to kick my ass with a varied workout combining strength-training, compound exercises, plyometrics and cardio on a weekly basis during a day/time slot that works with my existing schedule” has since been a lingering, problematic item on my “To Do” list. I had relied completely on that weekly Boot Camp class for strength training, and one thing I’d especially appreciated was that the class was different every time. No two Boot Camp classes were the same, so your body never knew what was coming, and therefore, it couldn’t plateau. Plus, that instructor was excellent, as well.]

[Additional side note: Word did not recognize the word “plyometrics” when I keyed it in just now. This, I believe, points to a deplorable deficit in our system somewhere. I mean, what does it say about us as a society when Word doesn’t recognize “plyometrics,” other than the obvious conclusion that the people who develop that software must not work out?]

[Another additional side note: due to a recurring rib injury I was nursing at the time, I wasn’t even able to attend the last two Boot Camp classes, so I didn’t know it was going away until it was gone. I was still attending Body Combat because there I could power through the pain to the best of my ability and simply avoid the weight-bearing (push-ups) part at the end, but there was no point in attempting Boot Camp class at all with that injury.]

Anyway, so I met up with Callaghan – he lifts weights while I’m in class on Wednesday evenings – and as we walked out through the parking lot, he suddenly remembered he had something to tell me.

“Oh I talked to John tonight!” he blurted.

“John? John who?” I was thinking, John? Jean? Who is he talking about?

“JOHN, the Beautiful Calves Man,” he answered, leaving a silent “duh!” hanging at the end.

“Oh.”

“He told me that he’s a massage therapist,” he informed me.

“So are you going to get a massage from him?”

“Oh yes,” he said. “Actually, I’m going to ask him if I can massage his calves.”

We laughed at his joke. But I had to follow up.

“To see if they’re real?”

“I’m sure they’re real,” he replied. “Why would he put so much work into his body and then get fake calves?”

I went online last night in search of a video about calf implants, figuring I should educate myself. This was the first one I found:

 

 

So clearly, there’s a niche of jokes about calf implants out there. In a weird way, though, the video gives me additional impetus to find time for another gym session each week. I’ll have to give this challenge some serious consideration.

Meanwhile, Happy Friday!