Today was all about studying and those who came out to train today saw me at the juice bar with my text book pages sprawled out on the counter, pen in one hand and my highlighter in the other. I love learning things and I'm especially enjoying studying nutrition because it's something I can really apply directly to my own clean eating lifestyle. Such topics in my studies today consisted of the basic "zig-zag" rotation, calorie deficit thresholds, the Katch-McArdle formula, and TDEE. Snickers just recently picked up the word "geek" and today he had a lot of fun teasing me by calling me that. I don't mind, really, I may be a geek when it comes to health and fitness but if I recall correctly it was me who beat him in with the InBody230 fitness score... hahaha. To this date, over 30 others have weighed-in and received their score but I still remain in second place at Hulk's.
In my studies today, I read a really interesting passage that I thought I'd type up and include here on my homepage. It's something I wish so many others understood, accepted, and consequently stopped passing the blame on other things like their parents, their genetics, their job, or whatnot. It's so easy to pass the buck, to lean on some kind of excuse, but the fact of the matter is if you really want something so bad you'll do anything to get it. The problem isn't their excuses, the problem is the reality of the situation and the reality is they just don't want it bad enough. I'll be the first to admit I too struggle with this, with not wanting my abs bad enough to skip that late night treat with Snickers but I've finally reached a point where enough is enough. I'm so sick and tired of being sick and tired of not having abs that ya, I'm going to skip that next late night treat because it's really not going to get me where I want my body to go. I have to stay focused on the long term, bigger picture -- my goals. And the fact of the matter is things either hinder you or help you.
We are responsible for ourselves and no one is to blame but ourselves. I've always believed that's really applicable to all aspects of life -- the job you take on, the people you surround yourself with, the things you do, the thoughts that occupy your minds, and it's certainly true for the food you put in your mouth. On the same note however, I also believe all these things either help us or hinder us and they come as a result of our own personal choices. It's like the other day when a friend of mine complained to me about another person we both know. "She always whines to me and breaks her promises", she noted. I responded by being frank and saying "Well you're the one who keeps associating with her and giving her chances to disappoint you." And it's true. I stopped associating with this person long time ago because I felt as if they were mentally dragging me under a bus every time they talked to me. I don't consider myself to be better than anyone but I am trying to better myself and a big part of bettering myself is surrounding myself with positive people -- people I can admire and respect. People that make me want to better myself. Consequently, I am very picky with who I associate myself with in my personal life because people, just like the nutritional facts I read about today, either help you or hinder you.
But enough rambling, here is the passage I would like to share:
We create our circumstances through positive thinking and positive action, and we create negative circumstance through negative thinking, lack of action and wrong actions... You are responsible for who you are, where you are, and what you have -- and that includes the way your body looks.
Make no excuses -- you are in control!
Making excuses is relinquishing control. It's conceding that you are at the mercy of circumstances instead of being the creator of your circumstances.
Don't try to become better than someone else; become better than you used to be. Instead of focusing on comparison, focus on progress and self-improvement. Do the absolute best you can with what you've got and you'll be able to look at the face in the mirror everyday and with the pride and self-esteem of a true winner.-- Tom Vento
I thought about taking on a personal training client for free, on account that they'd follow everything I'd set forth for them with regards to their eating regime and exercise schedule. I've even go so far as to brainstorm a list of possible current members that I think would benefit and follow my instructions, but then I realized I could be my own guinea pig. And, on that note, I decided to start from the very beginning and rewrite out some more clearly defined goals, as stated to do in the text I was studying today.
MY LONG TERM GOALS
Become Korea's next female flyweight (or light flyweight) boxing champion.
WHY: I eat, sleep and breath boxing so it'd be amazing to wear a title I think my hard training, dedication, passion, and persistence can score me. Plus it'd give more weight to me not only as a professional boxer and coach but also to our club and to me as a role model to the boxers we train at Hulk's.
MY 12 MONTH GOAL
Make a sports bra and leggings my work uniform.
WHY: I want to be that person at the club that intimidates others, to provide solid proof to my Hulkies that hard training and clean eating are essential to obtaining your goal body, to be a more effective and impressive walking advertisement for our club, and because I want when people come visit our club to know for a fact that yes I work here as a trainer.
MY 3 MONTH GOALS
Get back in the ring -- sign for a fight.
WHY: I've been waiting way too long for KBC and KBA to get their act together, consequently I'm itching to get back in the ring. It's been too long and I still have so much fight in me not to mention so much more I'm fighting for when I do battle it out in the ring.
Get myself down to 16% body fat.
WHY: It is essential for females to have 12-15% body fat and 16-20% is considering the average range for female athletes. I'm a professional athlete and though my body fat percentage already falls into this particular category, it'd be great to get down lower. The lower my body fat, the more defined my abs will be.
MY WEEKLY GOALS
Sunday weigh-in and inBody report.
WHY: For the simple fact of accountability, I want to be consistent with weigh-ins. I used to have weigh-ins on Wednesday but have since decided to put them on Sundays because of Sunday being just a day of sparring for me.
Saturday intense training day -- Crossfit Challenger class and boxing
WHY: The Crossfit Challenger class is exactly what its name implies, a challenge, and it's a lot more intense of a weight training workout than my Monday to Thursday crossfit training. I usually do my boxing and then crossfit but on Saturdays it's the opposite and, so far, it's proven to continually kick my butt and leave me absolutely exhausted after boxing. I need that weekly kick in the butt, to not only test my mental dedication to my training but to definitely help me train outside of my comfort zone.
Sparring once a week.
WHY: Stepping into the ring to spar and standing at a sandbag to hit are two totally different exercises that are so different. Sparring is the next closest thing to stepping into the ring for an actual bout so whatever you practice continually on the sandbag is what you'll do in the ring. I really need to get over some nerves I have to pick with sparring as well as build up my muscle memory with regards to combinations and defence work.
Cut down from 2 to only 1 cheat meal a week.
WHY: I just really want to be more strict with my eating, so to speed up the results and to just really stay more focused. I am not a dog, food shouldn't be some kind of "reward" anyways.
Apply the "zig-zag" rotation to my clean eating.
WHY: Just like when your body gets comfortable with your training and thus doesn't provide results like when you first started out, the same applies with your clean eating, more specifically your calorie intake. You always have to change things up -- change your training and change your eating. I used to do carb-cycling to spike my eating but found on No Carb days I felt rather punch drunk so I'm really curious as to how the zig-zag rotation will prove to be like.
Monday to Thursday training at 2:20pm (boxing, crossfit and spot training).
WHY: I feel much more motivated to train during the start of my work day because the mentality I sport while training alongside our members is such more more energetic and positive. It's so hard to mentally push myself beyond my comfort zone when I train before work or at the end of the night.
Fridays to be my one full day off training.
WHY: I really need this day to do my studying and with Fridays being our Free Train and Sparring Day, it's not as busy as other days so it's the perfect opportunity for me to give my undivided attention towards my studying. Moreover, I used to have two days off training, Wednesdays and Sundays, but have since increased my weekly training load and cut down to just one day. I really need to designate one day as a definite day off, for the sake of my body's need to rest and recover, and Friday seems perfect for this.
With the exception of Fridays and Saturdays, aim to be in bed by 3am.
WHY: I am going to bed way too late and though I still remain a one-cup-a-day kind of person it means I've been waking up super late and basically don't function until that caffeine hits my bloodstream. Rest is so just as important to the body as training hard and eating clean, a point I must be more persistent on respecting and practicing.
MY DAILY GOALS
Track my macro nutrients, calorie intake and calorie expenditure.
WHY: I am by far no beginner to eating clean so portion control is just not cutting it for me anymore. The next vital step is to track my calorie intake and monitor my macro nutrients.
Learn to productively battle my bad habit of eating when I'm bored by doing something else.
WHY: I've never been an emotional eater, if anything I eat less when I'm upset or stressed, instead I eat when I am not mentally busy. During work it's very easy for me to avoid extra eating because I am so busy training this member, weighing in that member, running crossfit, or whatever, but it's when there's no members or it's the end of the evening that I find myself eating when I shouldn't be.
Set a definite bed time each night so I can make a mental note to stop eating at least an hour beforehand.
WHY: I still struggle with the idea of eating right before I go to sleep because sleeping with a full tummy is so much easier than going to bed without one.
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