4 Things That Might Sabotage Your Training Progress

1. Non-fat/ low-fat products - non-fat and low-fat products might not neccesarily be the best for health. We need fat to absort fat-soluble vitamins, such as vitamin A, D, K. Plus fat gives a sense of satiation, therefore to prevent us from overeating. Besides, some non-fat or low-fat products are overloaded with sugar, which in excess will turn into fat.
   
2. Low carbs/ NO carbs - Sure, you see weight loss once you start cutting back on carbs but I'm afraid that is not a permenant loss. The weight you lose is actually a combination of water weight and muscle mass. If you don't refuel the glycogen store, at some point, your body will switch on starvation mode which, as a result, causes a preservation of whatever you eat and stalls the weight loss.
3. Diet soft drinks/ sweetener - The sweet taste in sweetener will stimulate the release of digestive enzymes in our digestive system. However, there is no 'real sugar' in sweetener for the enzymes to digest, the excessive enzymes will start to 'look for the sugar', thus trigger hunger pangs. We might end up eating more.
4. Alcohol - Sure a glass of red wine contains anti-oxidants that lowers blood pressure and the risk of heart disease but alcohol itself also suppresses the release of digestive enzymes of carbohydrates in the liver. Therefore the 'unused' carbs will be converted into fat for storage. Not to mention the empty calories in alcohol.

Motivation???

Sure I'm all enthusiastic with training but I also have my bad days. Days that I feel totally unmotivated that I have to FORCE myself to work out or somedays I do exactly what he does in the pic....

So to motivate myself when I'm down and low, I -

1. YouTube marathon/ triathlon training clips.


2. Reduce training to a 'mentally' manageable volume.


3. Focus on the end result, i.e. If I do the 14k interval training, I can have that penne primavera PLUS ice-cream guilt-free! Or, if I finish that 21k long run, I can have pasta PLUS 3 champagne, again, guilt-free! Woohoo! Ok, maybe 2 instead...


4. Quoting Mr. G's motto - 'Mind Over Matters', even thought the workout really hurts and I know how much it hurts him too but hey, he's still spinning HARD!


5. Visualize myself training hard.
   

Hmmm, that's pretty much it. As long as you take the first step to get off the couch, you are getting much closer to your training goals!

Keep a strong mind.

Alright, I'm Sold.

I have talked a lot about getting outside the comfort and mind strengthening, I'm glad that my clients are reaping benefits from it. Now it's my turn to get outside the comfort zone and to turn discomfort into comfortable pleasure - I'm taking swimming lessons!

Here's this guy I've always wanted to write about - a client of mine who did his first triathlon race about 2 years ago and since he's hooked. His determination and dedication to the sport is pure and unshaken. I have witnessed his success with conquering the first sprint and a few more Olympics and he's on his way to set a new PR. I've been trying to convince him to attempt a half ironman, in return, he's encouraging me to do a triathlon even though I can't swim. He has even sent me the contact of various coaches, sweet guy he is. Yet I have always had my excuses not to take up swimming lessons until today...

Running is my love and passion, it's essentially our natural talent and so I'm grown very comfortable on the road. Yet, in open water? Sorry I freak out, gimme that buoy please! Then, recently, after stepping up my training intensity, my legs have started to demand more rest time - shin splint is growing more unbearable, I can still run but speedwork is definitely on halt. I think it could be a sign that I should try something new, so just now I've sent an email to the swimming coach referred by my client. Let's see how it goes. :-)

Barefoot Training - Yay or Nay???

I have to admit that I was a bit overwhelmed when everyone started running in those weird-looking FiveFingers and everybody started talking about running barefeet. A few of my clients have also asked for my point of views on the topic and they wanted to see if I would ever recommend those FiveFingers.



To be honest I wouldn't comment on those 'shoes' but if you want to try them out, go ahead. However, it is very important that you have an understanding with the biomechanics of the design of the shoes and how would they benefit you in achieving your training goals.



Personally, I do strength training sans shoes and I like it. Yet, I have never tried running barefeet nor in FiveFingers as I run mostly on concrete, so it doesn't make sense to go without. On the other hand, doing strength training barefeet allows me to be more aware of my footstrikes when I land as my own training involves lots of balancing and jumping exerices.



Sneakers for sure provide certain degree of support and protection but somehow they also limit your feet flexibility. You might be forced to change your footstrikes, as a result, overusing certain leg muscles, espeically if you wear ill-fitting footwear. I'd say, next time you do core and balancing exercise, leave your shoes at the locker, you will see the instant improvement on balancing act (just make sure you're training on padded flooring).

BLAST IT!

So the party is over (for temp), it's time to get down to business.

Today's workout is simple, straight-forward and all you need is your own hot bod and a pair of dumbbells.

Warm up:

• Dynamic stretch + 15 squats

Core-strength circuit - Perform 4 sets of the following with 1 minute rest between sets.

• Single-legged burpee with tricep push-up, 10 reps each leg
• Hang & press, 10lbs DB, 10 reps
• Plyo-push-up, 15 reps
• Deep squat jump, 15-20 reps
• Reverse flye, 10lbs DB, 25 reps

Stretch - all major muscles especially shoulders, chest, back and gluteus

Time: 34 minutes

Calories expenditure: 237kcal, 37% fat

p.s. Check out Marathon Training Academy on podcast, where the hosts interview sports nutritionist, renowned marathoner for valued nutrition and training info.

Have a fab day.

Live Your Life

I'm still recovering from a mad night...

We train hard, work hard and play hard. Happy birthday, my fabulous friend.

How About Some Curves?

This is something I've always wanted to say - People, please stop obsessing over the stick-thin body and do some exercise.

There is a funny norm in Hong Kong, women seem to have a hard time appreciating their curves but are obsessed with a stick-thin body. They can do abosutely everything to stay skinny but exercise because they don't want to get 'big'.

I have always been curvy all my life, so you can imagine, growing up among all the skinny girls, I felt FAT. In order to fit in and look good, I have tried all weight loss methods since 14. Diet pills - checked; apple diet - checked; low carbs diet - checked; super low calories - checked. Results - yo-yo diet, binge-eating disorder and depression. I weighed barely 48kg at 5'6 at my skinniest and my family was worried that I was anorexic. I got so upset when people made comments on my body.

It has taken me years to improve my self-image and regain self-confidence. I have also accepted that I can never fit in Asian size small, yet I'm happy with what I've got, things I can flaunt. It's confidence that makes a person glow but not what you see in the mirror or the number on the scale. Exercise is supposed to keep you healthy both physically and mentally, so is a healthy diet.

So ladies, embrace your curves, flaunt what you've got and glow from within.

I'm NOT a sucker, see how I change for better!

It started off with a chit-chat about eating habits, then it turned into a debate about eating small meals, weight loss and whether it is fat or protein that burns as a secondary fuel. I remember having this debate with a very good friend before, it was fierce.

Success comes from a series of trials and errors. We try, we might fail but we learn from our mistakes and then advance to make greater progress. Yet, some people refuse to contemplate failure but rather hold on to their flawed preconception. Why? It is again the comfort zone that holds us back from changing.

How does making changes relate to the debate I had with my friend? Part of the debate is about healthy diet and portion size. Personally I am a little reluctant to change my portion size because of my activity level, but on second thought, it does not harm to give it a try. My approach is to reduce my portion size to 2/3 and switch some evening carbs to protein, and see how I will benefit from it!

So guys, try something new today, be it a new eating habit or a new sports. Variety is the spice of life!

No MERCY workout!

After a few sleepless nights and endless coughing and one rest day, I'm trying to ease back into my training routine. It was a light workout today but it still took its toll on me.....

Warm up:

• Dynamic stretch + 15 squats

Superset - do the following exerciese back to back with 1 min break between sets, 3 sets

• Med. ball burpee with squat jump & press, 8lbs, 15 reps
• Reverse flye, 10lbs DB, 20 reps

Triset - do the following exercises back to back with 1 minute break between sets, 3 sets

• Single-legged squat, swing & press, 10lbs DB, 10 reps each leg
• Jack knife tap push-up, 10 reps (2 push-ups in one rep)
• Russian twist, 8lbs med. ball, 20 reps

Stretch

Have a good night, world!