A Little Alone Time and… Yoga

Today was the first day of school. Most parents are happy when the kids go back to school. Everybody sets back into the routine and tasks that you didn’t have time for during the busy summer start to get them. This morning when I went to the gym by myself I felt a little bit lonely. I grown accustomed to the singing and laughing that me and my children shared every day. I guess you could say I missed them. On the other hand it was nice to have some alone time. 🙂

This morning I joined the RPM group at the gym. I was a little worried because my hamstrings are really tight from yesterday’s workout. I always feel straight leg deadlifts for three or four days after I get them. The class was find out. I sweat a lot and got my legs pumped. It felt really good.

After the class was over, I was walking by the schedule, and noticed that a yoga class was about to start. I thought about trying yoga for a while now. It seems like a good way to gain some extra flexibility for Brazilian jujitsu. So “what the heck”, I thought “I’m just going to try.”

I have to say it was pretty hard. Some of my muscles were cramping a little bit but I got a really good full body stretch. I was a little discouraged that there were no other men in the class. I thought I would feel embarrassed amongst the flexible ladies. However everyone just kept to themselves and focused on their own tasks. I’m not sure if I keep going but it was definitely worthwhile trying.

Pumping Iron

Finally got back to the gym today. As I stated before, it had only been about 2 weeks, but I still felt gross. Now that work will be slowing down during the week and the kids will be in school, I’ll have a lot more time to spend being healthy. I will actually be able to use my scheduled days off as I want instead of going in for overtime. Basically I worked every day (aside from 1 week vacation) in July and August. It was exhausting but it needed to be done. I spent a lot of time staring at the ceiling late at night instead of sleeping, thinking about the money that I owed. After working all my days off and staying for double shifts, I think I have enough time to pay it all off! Phew!

Today I started a new weight lifting routine. I’m pretty good at making them up. I like to mix it up so I don’t get bored. So I’ve started a 3 day, full body, weight lifting routine. The days in between I will do some high intensity conditioning and extra core work. Here was today’s.

• Straight leg dead lifts
• Dumbbell step ups
• Barbell bench press
• Dumbbell chest flys
• Dumbbell bent over rows
• Dumbbell lateral raises
• Resistance band curls
• Resistance band overhead triceps

My whole body was pumped at the end.  It felt great!  I’m looking forward to Wednesday when I create Day 2.

22 Minutes of Sweating like a S.O.B.

This is a pretty simple workout for you to try. The only equipment needed is a skipping rope and a timer.

Step 1: Put on a great playlist that will have you pumped for 22 minutes.

Step 2: Set your timer for 10 minutes (if you have a timer that can do multiple rounds, set it for 2 10 minute rounds with 2 minutes rest between).

Step 3: Press start and start skipping at a vigorous rate.

Step 4: When the timer reaches 1 minute, quickly do 1 burpee and then resume skipping.

Step 4.1: When the timer reaches 2 minutes, quickly do 2 burpees and then resume skipping.

Step 5: Continue this pattern increasing the number of burpees by 1 for every minute. Only skip until the clock reaches the next minute. If it takes you 15 seconds for 2 burpees, you only skip for 45 seconds. At the end of the 10 minute round, you should have done 10 burpees.

Step 6: At 10 minutes, after the 10 burpees, rest for 2 minutes.

Step 7: Start your second 10 minute round.

Step 8: When the timer reaches 1 minute, quickly do 10 burpees and then resume skipping.

Step 8.1: Step 4.1: When the timer reaches 2 minutes, quickly do 9 burpees and then resume skipping.

Step 9: Continue this pattern decreasing the number of burpees by 1 for every minute. Only skip until the clock reaches the next minute. If it takes you 45 seconds for 9 burpees, you only skip for 15 seconds. At the end of the 10 minute round, you should have done 1 burpee.

Step 10: DONE!

By now you should be sweating like S.O.B.. If you want to increase the intensity a little, make them burpee pushups.

Have fun kids!

Get Motivated Sucka!

This week I have worked 42 hours of overtime.  That’s 42 hours on top of my regular schedule.  That’s a lot.  It hasn’t left any time for exercising.  It has also meant that I have had to eat and run quite a bit.  I haven’t been making the best choices.  Nothing really bad.  Lots of carbs and not much fruit and veggies.  I can feel it.  I have that dirty, fat feeling.  It’s like going to the gym every day cleanses me.  When I don’t go I feel dirty.

I need to really re-commit myself.  I want to be the guy that can grapple match after match until everyone else is tired.  I want to be the guy that can spar another round when everyone is done.  I want to be the guy that people watch in the gym because the workouts are crazy hard.  I want to be the guy that has no qualms about taking his shirt off at the beach.

It’s not like I’ve been off the exercising for months.  It’s only been about a week and a half.  However, I feels a lot longer.  I’ve been focusing a lot on the traditional heavy weight lifting, muscle-building routines for the last little bit.  I like it quite a bit, but I think a change may be due.  I am thinking about a 2 day weight lifting routine and then several circuit/body weight/interval training routines the rest of the week.  If I’m going to get back in to the BJJ, then I need a good combination of strength and cardio conditioning.

I know what to do and what to eat.  The question is, will I put what I know in to practice???