Thursday, April 25, 2013

Getting ready for Bohol Dragon Boat Regatta and E-Commerce Boot Camp - Strength Building week 3 (1755 minutes)

I started my strength building workout series 3 weeks ago to prepare for the 2nd Cobra-PDBF International Club Crew Challenge happening this April 27 to 29. Will be joining team B of Triton Dragon Boat Racing Team as it competes in the 200 meters and 500 meters division. This is my 5th time to join a competition and look forward paddling in Bohol.

Here are some of developments, surprises, and challenges I had this week 3:

1. Only eat what you need
My attitude towards food has change a lot this week. I already got accustomed working out first before taking any solid meal.

Eating carbohydrates as well in moderation. Although this does not stop me from indulging in ice cream once in awhile. Coffee intake has definitely lessen.

2. The 2k dragon boat race
Very glad to join the dragon boat practice last Saturday and Sunday. It was my first time to experience a 2k race intense practice.

Started adding focused workouts for the arms and shoulders lately and will continuously do till the last race day.

Hope this will help make my arms stronger and have stamina for long races.

3. More equipment added
Bought dumbbells, skipping rope, and step so I will be able to do as much exercise possible in the Nike Training Club workouts.

This is a good compliment to my medicine ball, exercise mat, theraband, and kettlebell.

As soon as I got home, began doing workouts I skipped due to a lack of medicine ball. Usually, these are the ones that includes "alternating medicine ball press-up" as part of routine set.

Janette Toral and Humphrey Gorriceta
Hopefully, the latest version of Nike Training Club will be available for the iPhone soon and allow us to do other bonus workouts. (which will make me need to purchase a stability ball)

4. Supplements
As my appetite is not like what it used to be, decided to start taking in supplements including vitamin c, e, and calcium.

Hopefully, this will help manage my knees as it adjust with the changes I have done in my physical activities.

5. Use lotion and moisturizers
For some reason, my skin in the elbow and knees area started peeling. Started using lotion and moisturizers.

Goal for week 4

My goal for week 4 is to finish strong in the 2nd Cobra-PDBF International Club Crew Challenge. Want to get over the feeling of arms tiredness at the last part of the race. Have best power needed to paddle better.

Wish us luck in the Triton Dragon Boat Racing Team. For the women's and mixed team, we definitely want to give our best fight.

I am excited and look forward seeing in action - teams that are not in the usual PDBF regatta.

Hope to find a reasonable gym and be able to run while in Bohol.

E-Commerce Boot Camp Bohol

Also look forward meeting folks in Bohol joining my E-Commerce Boot Camp this April 26. Will be arriving this April 25 to prepare.

Am very thankful for the support the Bohol ICT Council has given for it. Definitely look forward meeting them.

Till next week update.

Related:

Monday, April 15, 2013

Fitness is a lifestyle, not a quick fix: Strength building week 2 (1260 minutes)

Unlocked Spitfire badgeFrom April 6 to 15, I was able to log 840 minutes workout time using the Nike Training Club application. Skipped several Get Lean and Get Toned workout choices that I can't execute without a medicine ball (where a dumbbell won't fit as a substitute). Look forward returning home this week and be able to do them.

I think it is good to have a fitness vacation of sort to get your body in its proper order and review the physical lifestyle choices you made. In the process, manage withdrawal from the bad food choices and habits you got used to.

For those who are planning to venture on this kind of journey, this is what I realized this past 9 days:

1. Nike Training Club on iPhone is not yet updated with the latest version (except for those in the U.S. and U.K.).

Once update is applied, more bonus workouts will be available.

2. Go out and do something new.

Dragon boat practice and 45 minutes #ntc workoutLast Saturday, I was fortunate enough to be able to join the Powerblades Dragon Boat Club SA come n' try session at the Aquatic Center, West Lakes Canoe Club at Adelaide.

It was my first time to try paddling on the right side and at a lake setting.

3. Running as endurance and strength benchmark.

Last Sunday, did my first 5k run for 2013 as I joined the Run Adelaide 5k category. Glad to finish in less than an hour.

This was better compared to my two first two runs last year that took me an hour to get it done.

When doing kick-down exercise, I can feel the upper inner thigh muscle soreness.

Run Adelaide 2013Will join runs more actively till I reach the less than 30 minutes mark for a 5k run.

Download as well the Nike+ Running application on your smartphone to log and monitor your performance.

Am also excited joining the MILO R2 - APEX Running School from April 29 to July 20. Will work on my goal in doing a 10k run soon.

4. Stretching is important
Essential to incorporate a 15-minute stretching as part of the workout. Found this helpful as I got home after the run.

Surprises

1. Increased workout time.
I think if you are adamant in getting the Nike Training Club reward badges, there is enough motivation working out longer than usual. Am now working out no less than 90 minutes a day as a result of it.

2. Plank walks are very tough but glad I am able to do this and hope to do more repetition as strength is gained.

Challenges and goals:

1. Diet
No amount of exercise will help if not matched with proper diet. Got used to drinking milk with oats (and a tablespoon of MILO) in the morning. Drinking water during recovery parts of a workout helped me getting used to it again.

2. It takes 90 days
Just realized that the 5500 minutes highest reward badge of Nike may have been computed for a person doing 7-8 hours of workout a week for a total of 90 days.

Fitness is a lifestyle and not a quick fix. So for people like me who don't lose weight easily, best to look at a bigger picture. Focus on building strength, endurance, and eating properly.

3. Mastering plank and flexible legs

Leah Kim's yoga workout has the toughest plank routine I have seen to date. There is also the crow pose. Sofia Boutella leg workout requires a lot of flexibility and strength too. Set a goal that I should be able to do these correctly soon.





Till next week update.

Related:

Friday, April 05, 2013

A Journey to Building Strength - Week 1 (420 minutes)

Since December 2012, a lot of my time was spent conducting webinars, boot camps, and dragon boat activities whenever the schedule permits. Last February, I made a decision to stop taking Orlistat and go through the process of disciplining myself on what I eat.

This decision did not came in easy. Although I still look healthy, have gained weight again.

After the Cebu E-Commerce Summit, I made the decision to spend the next 3 weeks of kicking in a home workout habit as my schedule already prevents me from going out too much. Following the same pattern experienced (takes 21 days to kick-in a habit) with the MetaFit and FITFIL challenge last year.

In addition, my knees could really need more help by strengthening the muscles around it.

For those of you who are also planning into venturing this kind of journey, here's what I realized on my first week from March 29 to April 5:




1. Nike Training Club is a useful fitness game tool.

Nike Training Club is a personal trainer application developed by Nike. iPhone and Android users can download this application for free and get started.

As you use the application more, you get to unlock exclusive workout routines and recipes (smoothies and salad). The highest reward is the VIP badge that will require 5500 minutes workout hours. That is like 94 hours. If you workout 1 to 2 hours a day, it can be achieved within 60 to 120 days. This is the goal I have set - to reach 5500 minutes workout in 3 to 4 months.

For this first week, I was able to do 420 minutes and completed all beginner workouts in the "Get Lean" category of Nike Training Club.

On the first 2 days, I modified the workouts and increase the repetition to 100. However, I realized that if I want to workout everyday, will need to increase the intensity and repetition gradually.

2. Necessary tools
  • Dumb bells - increases the challenge and can help balance for lunges. Can proxy for medicine ball if you don't have one.
  • Exercise mat - even the small one as the forearm plank can result to skin irritation if you just do it on the floor. As a result, affect you from doing the forearm plank and side plank crunches long enough.
  • Skipping rope (jumping rope) - Using this brought back a lot of childhood memories. I used to do around 200 in one go then. 
3. Challenges and Goals
  • Press-ups (push-ups) - can't go low enough when doing this.
  • Russian twists - ideally the leg is above the ground when doing this workout.
  • Dips with leg straight - chair I'm using is too high for this one and may have to do it outdoors.
  • Tuck jumps - doing this exercise made me realize how long I haven't jump.
  • Forearm plank (pikes) and side plank crunches - doing this without the exercise mat can result to skin irritation.
  • Forearm plank balances - still having difficulty in getting this done. Hope to achieve a level of strength where I will be able to do this easily.
4. Surprises. Getting to try Jeanette Jenkins ab workout made me appreciate the tough task that I could already do such as:
  • Full body v-ups - got this right on 3rd try.
  • Roll-ups - thought this would be difficult but glad I had enough strength and flexibility when I reached this part.

New habits acquired on 1st week:

1. Working out in the morning and/or evening daily. Alternate 2nd workout with walking, water spa, dragon boat, and simply rest to give chance for the muscle to recover.

I am supposed to include swimming but realized that my confidence to swim is not there when my trainer is not around. Really need to build my ability to float to overcome this limiting fear.

2. No music when working out to help in focus.

3. Drinking milk with MILO - This made me feel like a kid again and reminds of mom / grandma. Cut down on coffee.

4. Taking flaxseed oil, Vitamin E, and Vitamin C supplement.

Strength-building purpose


Finally, this strength building process is part of my personal training in having more power during dragon boat regatta. Another thing I want to do this 2nd quarter is participate in a 10k run.

I look forward in joining the MILO R2 - APEX Running School this April 29 to July 20. Have joined several sessions last year and was most enjoying. I commit giving more time to it this summer and be equip to complete a 10k run soon.



I look forward getting more minutes and workout variants done this coming week. Till next update. 5080 minutes to go.