Workouts week of April 19th and 26th

I haven't been keeping up with my log of workouts because, frankly, I haven't been consistent due to the pain in my back and legs (read previous blog). So I had to take it easy even with yoga. I believe I had one or two days of light running and back extension day. Took a Hot Flow Yoga and Power 1 (which really was a contortionist class...ridiculous). One day of a 45 min run; 5 min warm up; 40 min run; 7k; avg 9.8 kph.

The funny thing is that i think I have lost weight from not working out as much. I think my body was stressed from the pain. So giving it a break is actually helping. My body was probably in shock. Not to mention that I eat more when I work out. That and having a puppy has contributed to the lack of the gym and runs.

I saw my PT last week and I think it may be a bulging disk now. He taped my back to keep my pelvis in an anterior tilt. It felt weird at first but it actually started to feel good after. We'll see what happens. This is bad timing as Cancun is coming up in less than a month now. Oh well, have to take care of my body right now.

Take it easy on Yoga?!

I thought Yoga WAS taking it easy? Apparently, some positions in yoga may not be the best for me right now. According to my Physical Therapist (whom I love very much...he doesn't know it). I've been having pain down the sides of my glutes and legs...and occassionaly to my feet. I believe this is called Sciatica.

"Sciatica is defined as a severe pain in the leg along the course of the sciatic nerve. The pain is felt in the back of the leg running from the buttock down the back of the thigh into the calf and foot. The pain may begin abruptly or gradually and is characterized by a sharp, shooting, or electric shock-like quality. Movement of the extremity often intensifies the pain.
The pain may be uniformly distributed along the limb, but frequently there are certain spots where it is more intense. The pain is often associated with numbness and/or tingling in the distribution of the sciatic nerve.

Sciatica may result from any process which causes pressure or irritation of the nerve roots which compromise the sciatic nerve. This pressure may result from a variety of processes such as a ruptured intervertebral disc, narrowing of the boney spinal canal (called spinal stenosis), or rarely from infection or tumor." (Adapted from a site on the internet....forgot which one...sorry.)

Unfortunately, I have these symptoms. I'm not exactly sure where the origin is coming from. Maybe it's a combination of a slew of problems. I just hope it's not Spinal Stenosis or a herniated disk OR a tumor/infection. I doubt it is these causes. I believe it's more related to overuse, sitting for long periods of time, and tightness in my lower back. Even though I do a ton of yoga, I'm not doing enough back extension.

I feel I'm too young to be having this problem. And so does my mom! She is just getting this pain and she's in her 60's. She says I'm too young. But I also say, have you worked out like I have?!

Has anyone else gotten this annoying pain?

I'm starting to think it's a bulging disk. So sad.

The Art of "Selective Breathing"

I may be able to adjust to the fast pace lifestyle of HK but I don't think I can ever get use to the pollution (i.e. bus fumes, cigarette smoke, bad body odor). My brother said I need to practice the art of "selective breathing". Meaning, do not breathe when an automobile passes by, do not breathe when a person that looks like he/she may have bad body odor passes by, and do not breathe when walking past something that looks like it may smell bad. Well in Hong Kong, that's like 85% of the time! That's why I've been yawning so much. I'm not breathing. It's sad but true.

How do you distinguish someone that might have bad body odor versus someone who doesn't? I don't know. I guess I need to practice that art as well.

Workout Log - Week of April 12th

Monday - Endurance Day and Free Rec day!
5K @ 10 KPH (6.1 mph) in 31 min @ AHR 164 (plus interval up to 12 KPH for 1.5 min - 2X). Knees did not hurt!! HALLELUAH!
3 X 12 - Kettlebell Swings - 8Kg, Upright Rows - 8Kg, Renegade Rows - 8Kg, Chest Flys - 6 kg
3 X 5 - Kettlebell Combo 8 Kg - UR, Clean, Push Press, Snatch, Reverse Lunge.
2 X 12 - Opp Leg/Arm touch on SB.
2 hours of Volleyball.
Super sore.

Tuesday - Still sore so gentle Hot Yoga
Wednesday - Stability Ball / Corrective and Core and Spinning 45 min
Thursday - Cycling / Yoga
Friday - Body Pump / Body Attack (Basically High Impact Aerobics Class)
Saturday - Rest Day
Sunday - Power Yoga 2

Workouts Last Week -
Monday - Core Yoga and Ashtanga 1
Tuesday - Total Body Conditioning
Wednesday - 45 min Cardio
Thursday - REST DAY!!
Friday - Hip Hop and (Light) Yoga
Saturday - Hungover Recovery day...I mean REST DAY!
Sunday - Yoga 2 hours

amendment

okay okay...alcohol lifts my spirits too...but then it makes me fat and hungover. Then what kind of health and fitness professional would I be?

Euphonic Sessions

During my yoga classes last week and as I was running on the treadmill yesterday, I realized I had forgotten all about the endorphins and "happy" chemicals that comes with working out. It seems that I've been suppressing this feeling. I haven't been running as much because of my bum knee. But yesterday was the first day back and it felt gooooood.

You see, for the past two months, I've been on an emotional roller coaster. I'm sure adjusting to a new environment has a lot to do with it as well as missing my friends and my routine back in New York. So this transition has made it difficult for me to enjoy my new environment and take advantage of it. Yes I know "it's all a state of mind". "You're reality is what you make of it." But what if people need more than just "changing" the way they think. I do. I'm saying after yesterday's run, it reminded me of how much working out can lift my mood. Especially running. Having good music to run to was a big plus too!! I was running to the Euphonic Sessions (how clever I am with the title of this post) which seriously is great to run to. It was only a 30 minute run on the treadmill but it felt great! I think I was almost in euphoria. It was awesome!

There are a lot of reasons why I've been feeling low. I miss my time in L.A. and N.Y. I miss the new friends I met just before I left; the new friendships that came to an end too soon. My old friendships waiting for me back at home. I miss the weather in L.A; the wide open spaces...even in NY; the convenience; my car; my iPhone; my apartment; my bed. All this contributes to my roller coaster ride but I realize I can't get stuck in the past or else I'll miss the present. And for me to get out of the dips of the ride, I realize I need to go work out, run, or practice yoga.

So if anyone finds themselves in their own ebb of thoughts, go for a run! or take a yoga class. Ring out the negative thoughts from your muscles. And for those who need more convincing on why you should work out other than staying fit and looking good...it also makes you FEEL good mentally. Because we all know that when you run or work out, your brain produces these awesome chemicals (endorphins) and gives you a natural high. Well, if you didn't know, now you know. And knowing is half the battle!

This blog is dedicated to TM. Thanks for the music!

Back to Basics

I must admit I wasn't on point with my personal challenge last week. My brother was off from work for a week and a half so we were running a lot errands. I think I did 4-5 days of yoga though...2 of those days I went to 2 classes. I think that counts. The reason why I've been doing more yoga is because my hamstrings and glutes are just really tight. Too tight to make weight training or endurance training fun or effective. I had to take my workouts down a few notches so that I wouldn't injure myself. The yoga helped a lot. Not to mention going to a physio therapist for my injury. I needed that release in my hamstrings and abductors. I even took a body pump class (total body) and used very light weight which I usually don't do. It's been helping.

Just because I toned down my workouts doesn't mean that it's easy. With the yoga classes, I had to go back to Ashtanga 1, Hot Flow 1, and Basic Core. Since I have neglected my yoga practice for the better part of last year, due to doing more weight training, I'm just not at the same level as I was previously. It's quite humbling to have to step back in doing something I thought I was advanced at. I know that taking this step back will help me move forward faster instead of trying to push myself in something I know I can't do right now...it'll just get me frustrated and set me back more. The basic classes have been challenging for me as well. Not only was I not as flexible anymore but my muscle endurance was lacking.

So the moral of my story is that it's okay to go back to the beginning in order to move forward. I had to tell myself that when my muscles and tendons were screaming for mercy. It's like that television game show "Are you smarter than a 5th grader?". Some of those adult contestants are probably saying "dang! I need to read up on my 5th grade math/grammar." Okay, it's NOT exactly like that but you know what I mean.

After that week and a half of going back to basics, I must admit I feel much better and have advanced pretty fast. I think I'll stick to Ashtanga 1 for a few more weeks though. That sh*t is HARD! But I can start my endurance Kettlebell training soon.

Did you ever have to go back to basics? Share your story here! I'd like to know.

My Personal Training Challenge

Since I've been in Hong Kong, my workouts just haven't been the same as it was in NY. First of all, I'm not living in a gym anymore. I can't just start working out when I have free time and then go back to work. I actually have to commute 30 minutes to get to the gym and 30 minutes back. It's literally a 3-4 hour affair when I go to the gym or yoga. Second of all, I don't have the motivation that I get when I have friends or colleagues I can socialize with when I'm working out. No, it doesn't distract me. Seeing people I know actually motivates me. And third of all, I don't have workout buddies anymore. So because of all that, I have to motivate myself differently. In any case, I'm giving myself a goal of working out 6 days a week. Yes, 6 days. 2-3 days of yoga, 1 day of strength, 1 day of endurance, 1 corrective exercises / cardio, 1 day miscellaneous, i.e. hip hop class, capoiera, boxing, etc. Anyone up for their own challenge? What's your fitness goal? Feel free to post your fitness challenge here.

This week so far: Advanced Anusara Yoga, Hot Yoga, Endurance Training, Ashtanga Yoga.

Next Challenge to work on will be eating healthily in Hong Kong. With all the meat, white rice, pastries, dan-tats, and cha-siu baos here it's definitely a challenge. This is a work in progress.

Pollution and Inversions

The pollution was at record highs in Hong Kong these past few days. It's supposedly on par with the pollution in Beijing. That's just great. The government urged people to cut back on driving and on smoking. hmmmm...well I can see the cutting back on driving but can you really expect people to cut back on smoking for the environment?! I don't think so. People would go outside in sub-zero degree weather to have a puff, discounting their own comfort and shivering to the point of almost smacking themselves in the face while taking a drag. I doubt the smokers will say "hey, maybe i should skip this cigarette because I'm adding to the pollution." Let's first have them saying "hey, maybe I should skip smoking because there are people next to me who don't like second hand smoke." Or better yet, "Hey, maybe I should stop smoking because my lungs are caked with tar." Then we'll work on having them stop for the pollution.

In any case, the pollution was bad. I just had to throw in my few cents on smoking. Sorry smoker friends. Well, I must admit that I occasionally have one cig when I go out. However, I did NOT have any the past two days nor did I drive so I'm two for two.

So to counteract the harmful effects of pollution, I ended up doing several inversions in my yoga class. Well, I didn't go there because of the pollution. It just so happened that I went and the yoga instructor said to do it. But it worked. I felt great for the rest of the day. We did several headstands, tripod stands, mix-tripods, forearm stands, and shoulder stands throughout the class. It was challenging but rewarding. The students in the class were amazing. I think I was one of the "weaker" ones but I don't care. I've decided I will do some type of inversion every day....uh...every other day. The benefits are just great. It calms your nervous system, reverses the effects of aging, boosts your immune system, kicks starts your circulatory system, and is just fun! I would advise those with high blood pressure not to do it. Obviously I had to get to the point of even getting my legs up in the air. So start slowly if you decide you want to give this a go. Start with lying on your back with your legs up against the wall.