Sorry for the late post, it's been a ridiculously busy weekend. Anyhow, the following day I ended up going back to the gym. I started with a good 20 min run on the treadmill which included a good 5 min warm up, by the time I hit 10 minutes I was already dying...it was EXTREMELY difficult to continue the jog on the treadmill for a continuous 15 min on 6.5 speed. I even tried watching an episode of Family Guy on my phone while running, but that only distracted me in the beginning...closer to the end of my run, i couldn't focus on anything else but the time.
I then hit the free weights. I didn't go straight for the weights that I use to do before my break, I didn't want to cause to much trauma to my muscles, so I started light with 25lbs and 30lbs weights. My routine for now consist of 3 sets of:
10 reps of rows with 30lbs,
10 reps of bench press with 30lbs,
10 reps of shoulder raises with 25lbs,
10 reps of triceps extentions with 30lbs.
10 reps of hammer curls with 25lbs, and finish with
10 reps of upright rows with 50lbs bar
With a 1 min break between each set.
I usually do 4 sets but considering it was my first day back...I started again with 3 sets. My body wasn't as sore as I had anticipated so i'm pretty happy with the fact that I was smart with my routine. Since i don't exactly have a deadline to attain, i can pretty much take my time without making my body suffer too much :) Right after the gym, I went to Kung-Fu class which is about medium lvl intensity for a good 2 hours. I took a protein drink before the class to last me until dinner, or my body would've probably started to eat itself lol!
Day 11 and 12 were rest days for me, as I was getting my body back to 100% to go snowboard all day on day 13, which I may add was AMAZING and a great way to burn calories all day!!! :) Although I probably gained it all back with the food and alcohol i had at the cottage...was all worth it :) :) On a more serious note...I really need to take my diet more seriously lol! Damn you good food!!!!
Monday, January 28, 2013
Wednesday, January 23, 2013
Day 9 of "Back on Track"
Seems like I overestimated myself. I went to the gym and after I ran on the treadmill for not even 2 minutes, I stopped, got off the treadmill, went home.
My body was aching from the night before. I could have pushed myself beyond the discomfort that I was feeling, but I knew it would only contribute to longer healing time and less training sessions. So yesterday ended up being a rest day for me after all Hopefully I will be good to go to the gym tonight and start lifting weight again.
Tuesday, January 22, 2013
"Back on Track" - Day 8
Yesterday was the day that I had assigned myself to go back on a healthier diet. Here is my intake log:
9 am: 2 toast with a slice of cheese and a coffee
11 am: Wasabi flavored nuts and a cup of water
1:30 pm: 1 sandwich (2 slices of bread, slice of cheese, lettuce, turkey, and mustard) a cup of V8 Tomato juice, and a Babybel.
6:30 pm: Protein Drink
10 pm: 2 Breaded Chicken Breast stuff with broccoli and cheese topped with tomato sauce and a cup of milk
My work out consisted of a 30 min interval run on the treadmill at the gym, then a 15 min stretch, an hour of sparring session, and ended with an hour of kung-fu hand forms and staff forms.
I weighted myself yesterday morning at 163lbs, which is a 5 pound gain from my peak of 157 lbs before I left for Malaysia.
Onto the mental aspect of my training. Staying motivated on the treadmill was getting more difficult this time around. If it wasn't for the fact that I was doing interval training... I would've been bored out of my mind. 30 min felt like 45 mins...and I can already predict that by tomorrow, I will be dreading going on the treadmill. I believe that the best way for me to counter this feeling, is by watching a movie or a show on my Tabphonelet ( I have a Galaxy Note, hence the name given). Hopefully that will distract me long enough that I won't feel the time slooooowly pass by and before I realize it...30 min would have just zipped by.
Going back to Kung-Fu was definitely exciting. It's been about...2 months? since I started my "winter hibernation" mode. Going into my first sparring match, I felt refreshed and pain free :) My mind was clear and open to new tactics...it felt truly...rejuvenating :)
As for the aftermath, I do feel a bit of soreness this morning but nothing that I wasn't expecting and should still be able to continue my workout after work today. Today I plan on doing 20min of cardio with a full upper body work out with free weights. I'll give you guys an update on how that went tomorrow.
This concludes day 7 of 31 for my "Back on Track" Project. Until next time! :)
Friday, January 18, 2013
Project "Back on Track" Day 5
That. is. IT! The holiday shenanigans are FINALLY OVER!
After a few crazy hectic months of work lunches and dinners, Christmas parties, New Years parties, eating, shopping, family gatherings, and etc...everything is now slowly returning to normal. I have to admit, everything that I worked so hard for "pre-tournament" is now all gone :( I've lost all my muscle definitions, gained weight, and eating whatever I want whenever I want it. I didn't do ANYTHING since end of November. No gym, no kung-fu, no healthy eating, NO NOTHING!. I told myself at that time: "I work damn hard all year long, so screw it! I'm going to dive in this head first. The holiday insanity is coming anyways so I'll be consistently exposed to bad food and no time to work out...why even stress about it? I'll deal with it when all of this is over"
Well Ladies and Gents...it's now over LOL! Mid January, it is now and I only got back into the gym on Monday. I can't tell you how EXCRUCIATINGLY HARD it was for me to get my mind back in the healthy zone. A simple pair of forgotten socks would've gotten me home instead of the gym. I would've found ANY excuse to NOT go to the gym...ANY!! After years of studying my own behavior and how to counter it's bad habits, I unfortunately had packed a pair of socks, shoved them in my shoes which I ALWAYS leave in the car in case I ever forget to pack my socks into my gym bag. So Monday was my first day back to the gym.
I find it easy for me to go into it slow, consistent, and progressive. For example, on my first day back all I did was run on the treadmill for 30 min (5 min of light running, 4 X 5 min intervals at high pace with 30 sec rest in between, and 5 min cool down.) You know you are out of shape when your body gets sore the next day from a simple 30 min run LOL! So I took a few days off until my body felt no pain...2 days to be exact. Yesterday, I went back to the gym and did the exact same routine. Today. No soreness. I also forgot to mention that I have not yet changed my eating habits. Throughout the week I have been keeping in mind to eat somewhat healthier and at more appropriate times, but I still indulge in eating out and whatever left over I might have from eating out. Today I shall be returning to the gym for another 30 min run...and it shall be so for the next month. Next week, I shall kick start a better eating routine as well as returning to Kung-Fu.
I know A LOT of people just dive right in like an ON and OFF switch...but I find it to hard of a shock on the body and therefore need more time to rest and heal before you can continue your work out regime on a consistent basis. But as they say..."To each its own." that IS as long as they actually do it.
In the meantime, I will continue to log my progress and my routine for whoever wish to follow as well as for myself to read the next time i have to do this all over again.
After a few crazy hectic months of work lunches and dinners, Christmas parties, New Years parties, eating, shopping, family gatherings, and etc...everything is now slowly returning to normal. I have to admit, everything that I worked so hard for "pre-tournament" is now all gone :( I've lost all my muscle definitions, gained weight, and eating whatever I want whenever I want it. I didn't do ANYTHING since end of November. No gym, no kung-fu, no healthy eating, NO NOTHING!. I told myself at that time: "I work damn hard all year long, so screw it! I'm going to dive in this head first. The holiday insanity is coming anyways so I'll be consistently exposed to bad food and no time to work out...why even stress about it? I'll deal with it when all of this is over"
Well Ladies and Gents...it's now over LOL! Mid January, it is now and I only got back into the gym on Monday. I can't tell you how EXCRUCIATINGLY HARD it was for me to get my mind back in the healthy zone. A simple pair of forgotten socks would've gotten me home instead of the gym. I would've found ANY excuse to NOT go to the gym...ANY!! After years of studying my own behavior and how to counter it's bad habits, I unfortunately had packed a pair of socks, shoved them in my shoes which I ALWAYS leave in the car in case I ever forget to pack my socks into my gym bag. So Monday was my first day back to the gym.
I find it easy for me to go into it slow, consistent, and progressive. For example, on my first day back all I did was run on the treadmill for 30 min (5 min of light running, 4 X 5 min intervals at high pace with 30 sec rest in between, and 5 min cool down.) You know you are out of shape when your body gets sore the next day from a simple 30 min run LOL! So I took a few days off until my body felt no pain...2 days to be exact. Yesterday, I went back to the gym and did the exact same routine. Today. No soreness. I also forgot to mention that I have not yet changed my eating habits. Throughout the week I have been keeping in mind to eat somewhat healthier and at more appropriate times, but I still indulge in eating out and whatever left over I might have from eating out. Today I shall be returning to the gym for another 30 min run...and it shall be so for the next month. Next week, I shall kick start a better eating routine as well as returning to Kung-Fu.
I know A LOT of people just dive right in like an ON and OFF switch...but I find it to hard of a shock on the body and therefore need more time to rest and heal before you can continue your work out regime on a consistent basis. But as they say..."To each its own." that IS as long as they actually do it.
In the meantime, I will continue to log my progress and my routine for whoever wish to follow as well as for myself to read the next time i have to do this all over again.
Wednesday, October 24, 2012
2012 World Kung-Fu Championship
I have to first start with WOW...Just WOW! The competition level at the World Kung-Fu Championship was unbelievable. Like one of my fellow Lei Tai competitors described it to me "It's pretty much as if all the black belts and masters gathered here at this tournament to compete against each other." That alone should give you an overall picture of how intense the level of competition was.
The honor of organizing this year's world kung-fu championship was given to the Persatuan Tai Chi Chuan Negeri Johor school in Malaysia and sanctioned by the World Kuo Shu Federation. Although I am a bit dissapointed to say, it was not a very well organized tournament, but regardless the competition still flowed sufficiently well. There were 6 people in my weight category from 5 countries. Canada, USA, Switzerland, Brazil, and then France. I was lined up for the first bout in my weight class and I was matched up with France.
In my corner was James John Rowan and Sifu Steve Pascoe, some of the best coaches I could have asked for. To be honest, I don't really remember much of what happened during my match with France in full detail, but what I DO remember is that during the first round he caught me with a few clean front kicks to the chest, then I got full knee swing to the groin... Funny thing is that I didn't drop like a "sack of potatoes". Instead it was a slow yet very painful "Zing" crawling from my genitals all the way up through my spine to the back of my head. He got cornered, I was given time to recuperate, he got penalized and we continued. Soon after we had started, I got pushed off the platform and he was awarded 3 points for doing so. By then, there were no doubts that he had taken that round. The fight went on for a bit longer and then the bell rang ending the first round. I went back to sit in my corner and immediately my coaches jumped in front of me trying to keep me in focus. I remember trying to peak at the other corner to see how my opponent was doing but Sifu Steve continuously moved his head to block my vision, and telling me to focus my attention to him. I remember him telling me I'm getting caught too often by his front kick and making me say out loud a combination of strikes that would be effective on my opponent. Ask me now, I'll have no idea what it was...too many knocks to the head makes you forget things. During that time James was doing an amazing job trying to cool my body down and ready for the second round. I didn't even have to worry or ask for anything...it simply just happened like a motor race mechanic would fix a race car up within seconds to send it back on the race tracks. I can't remember what the judges call was as I didn't pay much attention to it, but I believe it was a split decision for my opponent.
I didn't stress much about losing the first round as I now have an idea of how he fights. I knew what to do with the help of my corner and I was calm and ready for my return. The bell rang to start the second round, I ran to my start position, and the ref called it a GO! I was more patient this time, letting him move first. I knew what he would do now...waiting for that front kick. He struts slowly forward trying to bridge the gap...THERE IT IS! HE LEAPS FORWARD WITH A FRONT KICK!! I jump back to dodge the front kick and quickly spring forward to answer back with a right then left hook. IT WORKS! He then quickly moves out of reach and regains composure. He knows that I know...He switches strategy and jumps forward to gap the bridge throwing a jab instead. I bob and weave away from his strikes unfortunately not escaping his following combination but at the same time I retaliate. I don't remember much of what happens here...we somehow end up in a clinch and I throw 2 knees front and side both landing on my opponent. This time he gets a knee to the genitals and drops. I get cornered and he gets time to recuperate, and we continue the round. Ref calls us back to our start position, gets us ready...and GO! I leap forward as he moves back to anticipate my bridge attempt but as i move forward i throw a low sweep to the ankle and he literally flies off balance (to my fellow crane brothers "Her Sing Chow" never fails). Ref resets us from position which gives me the upper hand as he is now by the edge of the platform. I quickly move in and throw him off. That round was now mine. I take my time...ease off being the aggressor and just let the time run out. It worked perfectly as the bell rang within seconds and I return to my corner. Again my corner did an amazing job being there for me. Sifu Steve's experience gave me my edge, while James knowledge on human body restoration kept me going. Judges call...unanimous decision for me...Bell rang calling an end to our break and the start to the third round.
Third round was a mess. Both my opponent and I, were exhausted. It was clearly visible, we were both less engaging as our previous rounds, throwing more haymakers at each other, less techniques, our pace slowed down, and obvious mistakes happened but none of us took the opportunity on the other. I knew i couldn't give my 200% on this round as my next fight should I win, would have to be against Brazil who was lucky enough to get a free pass, which MEANS... he is STILL fresh, he is warmed up, and he is at a 100% physical and mental state. By this time, I just wanted to accumulate the points and perhaps take the advantage when he reaches the edge of the platform. I then decided i would go for a fake front kick and twist my hips into a round house towards my opponents head...I know it works as i have successfully thrown that combination during practice before. What i did not anticipate was my opponent to leap forward as i raised my foot for the front kick which once again landed on his genitals...Not to worry... it wasn't a hard strike as it was meant to be a fake. He quickly recuperated but i still was penalized 3 points. We got the go to continue, we both clashed together and within seconds the bell rang ending our bout. I went back to sit at my corner waiting for the judges call... It was a split decision for France. Even WITH my penalty I still had 2 judges vote the fight in my favor...should i had not been penalized for that kick, the fight would've been mine...or at least that's what I've been told by several other officials, competitors, and spectators. We were called back on the platform and my opponent was announced the winner of our match. It was unfortunate, but it is what it is.
France went on to win Gold as the Swiss competitor forfeited due to an injury from his previous fight, which puts Switzerland second and Brazil Third and Fourth as they had two competitors in the same weight class.
I forgot to mention the immense amount of sportsmanship we had during our fight. Each end of the round we hugged it out, not once did we get emotional towards the other, we always apologized when at fault, and we always showed great respect to one another at all times. He was a great fighter, but overall a great guy, which makes me feel less bad for losing to such a great human being.
Although my loss wasn't truly a "loss", it gave me the opportunity to support my team during their performance, meet and make new friends with some of the most outstanding people at the tournament, the opportunity to watch some of the greatest martial artist perform hands and weapons forms, have the time to visit an amazing country, and just overall have some of the most unique experience someone my age could ever ask for.
So once again, I'd like to thank everyone that has supported me up to this point, thank you for this once in a lifetime experience. You have my undying gratitude and I promise never to forget it. I promise not to disappoint any of you on my next fight, so until next time.
I didn't stress much about losing the first round as I now have an idea of how he fights. I knew what to do with the help of my corner and I was calm and ready for my return. The bell rang to start the second round, I ran to my start position, and the ref called it a GO! I was more patient this time, letting him move first. I knew what he would do now...waiting for that front kick. He struts slowly forward trying to bridge the gap...THERE IT IS! HE LEAPS FORWARD WITH A FRONT KICK!! I jump back to dodge the front kick and quickly spring forward to answer back with a right then left hook. IT WORKS! He then quickly moves out of reach and regains composure. He knows that I know...He switches strategy and jumps forward to gap the bridge throwing a jab instead. I bob and weave away from his strikes unfortunately not escaping his following combination but at the same time I retaliate. I don't remember much of what happens here...we somehow end up in a clinch and I throw 2 knees front and side both landing on my opponent. This time he gets a knee to the genitals and drops. I get cornered and he gets time to recuperate, and we continue the round. Ref calls us back to our start position, gets us ready...and GO! I leap forward as he moves back to anticipate my bridge attempt but as i move forward i throw a low sweep to the ankle and he literally flies off balance (to my fellow crane brothers "Her Sing Chow" never fails). Ref resets us from position which gives me the upper hand as he is now by the edge of the platform. I quickly move in and throw him off. That round was now mine. I take my time...ease off being the aggressor and just let the time run out. It worked perfectly as the bell rang within seconds and I return to my corner. Again my corner did an amazing job being there for me. Sifu Steve's experience gave me my edge, while James knowledge on human body restoration kept me going. Judges call...unanimous decision for me...Bell rang calling an end to our break and the start to the third round.
Third round was a mess. Both my opponent and I, were exhausted. It was clearly visible, we were both less engaging as our previous rounds, throwing more haymakers at each other, less techniques, our pace slowed down, and obvious mistakes happened but none of us took the opportunity on the other. I knew i couldn't give my 200% on this round as my next fight should I win, would have to be against Brazil who was lucky enough to get a free pass, which MEANS... he is STILL fresh, he is warmed up, and he is at a 100% physical and mental state. By this time, I just wanted to accumulate the points and perhaps take the advantage when he reaches the edge of the platform. I then decided i would go for a fake front kick and twist my hips into a round house towards my opponents head...I know it works as i have successfully thrown that combination during practice before. What i did not anticipate was my opponent to leap forward as i raised my foot for the front kick which once again landed on his genitals...Not to worry... it wasn't a hard strike as it was meant to be a fake. He quickly recuperated but i still was penalized 3 points. We got the go to continue, we both clashed together and within seconds the bell rang ending our bout. I went back to sit at my corner waiting for the judges call... It was a split decision for France. Even WITH my penalty I still had 2 judges vote the fight in my favor...should i had not been penalized for that kick, the fight would've been mine...or at least that's what I've been told by several other officials, competitors, and spectators. We were called back on the platform and my opponent was announced the winner of our match. It was unfortunate, but it is what it is.
France went on to win Gold as the Swiss competitor forfeited due to an injury from his previous fight, which puts Switzerland second and Brazil Third and Fourth as they had two competitors in the same weight class.
I forgot to mention the immense amount of sportsmanship we had during our fight. Each end of the round we hugged it out, not once did we get emotional towards the other, we always apologized when at fault, and we always showed great respect to one another at all times. He was a great fighter, but overall a great guy, which makes me feel less bad for losing to such a great human being.
Although my loss wasn't truly a "loss", it gave me the opportunity to support my team during their performance, meet and make new friends with some of the most outstanding people at the tournament, the opportunity to watch some of the greatest martial artist perform hands and weapons forms, have the time to visit an amazing country, and just overall have some of the most unique experience someone my age could ever ask for.
So once again, I'd like to thank everyone that has supported me up to this point, thank you for this once in a lifetime experience. You have my undying gratitude and I promise never to forget it. I promise not to disappoint any of you on my next fight, so until next time.
Friday, September 7, 2012
AND THE WINNER IS......!!!
First and foremost, I'd like to thank everyone for supporting us and helping us raise money for the upcoming World Kung-Fu Championship. We are now that much closer to getting to Malaysia!
Now for the winner of the Brand New Hayabusa Convertible Bag is...
Drum roll please... BRIAN HATFIELD!!!!!!!
Again, I'd like to thank everyone who participated in this raffle and please be sure to come and have a great time with us at Starbucks for the fundraiser on October 6 2012 from 2 to 6PM !!
See you guys there! :D
Now for the winner of the Brand New Hayabusa Convertible Bag is...
Drum roll please... BRIAN HATFIELD!!!!!!!
Again, I'd like to thank everyone who participated in this raffle and please be sure to come and have a great time with us at Starbucks for the fundraiser on October 6 2012 from 2 to 6PM !!
See you guys there! :D
FUNDRAISER?? YEA!!!
Alright Ladies and Gents,
Here is another attempt for us at trying to raise funds for Team Canada to go to the 2012 World Kung-Fu Championship hosted in Malaysia this year. There will be a fundraiser hosted at Starbucks on October 6th 2012 from 2PM to 6PM. It will be an evening filled with amazing live music and poetry dedicated to help us raise funds. So come join my team and I for some deliciously refreshing drinks at Starbucks while enjoying some of the best music and poetry Mississauga has to offer. And why not also meet the team that will be representing your country?
Here are the details:
Here is another attempt for us at trying to raise funds for Team Canada to go to the 2012 World Kung-Fu Championship hosted in Malaysia this year. There will be a fundraiser hosted at Starbucks on October 6th 2012 from 2PM to 6PM. It will be an evening filled with amazing live music and poetry dedicated to help us raise funds. So come join my team and I for some deliciously refreshing drinks at Starbucks while enjoying some of the best music and poetry Mississauga has to offer. And why not also meet the team that will be representing your country?
Here are the details:
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