"Week Two...DING!" Monday's Workout

Monday Meals
Bfast: 2 pcs.7 grain toast with PB and a cup of cantalope and melon. Water
Lunch: Yellow Bell pepper with brown rice and sun dried tomatoes. Carrot Juice
Snacks: Handful of almonds, 3 sheets of dried seaweed
Dinner: California Roll Water

I did not get up on time... :( Too much dreaming for me! Sooo... I headed to my second pm class. Again, tough, but not impossible! I just kept moving. I felt stronger in the warm-up. Ava gave me props afterwards and that is a huge compliment because she works HARD! In the warm-ups. We did sprints in the parking lot, going 50% one way, then 70%, then 50, then 70, then 50 turning to 70% midway, then high skips, then shuffles...Then we circled up and did some shadow boxing.

Rudy gave us a few tips on form for our shadow boxing today. Okay, so yes I used to spar, but no one ever really broke it down for me really. I keep my thumb parralel to the ground for my hooks... Rudy says thumbs go up. I like how he reminds us to 'use our body'.

I am sure going to miss hearing his voice yelling out reminders, suggestions and minor chatisements to help us while we workout, maybe by the end of the 12 weeks, it'll just be a part of me and his voice will run through my head. "Let's Exercise!" "It's only 5 minutes" "You CAN do it... you ARE doing it" "Push Yourselves!" "Work Hard" "Believe!"

The second half of the class, we entered the spin room. Basically, stationary bike (cool ones) room. There are four handbikes (check this cool site: http://www.krankcycle.com/) and the rest are traditional and you pedal with your legs. We basically alternated with minutes of speed (standing up and going at it while we pedal for speed), then high resistance where we pedaled slower because the resistance was higher. I liked it. It was really different than I thought it would be, but I am far from mastering it. I think I know how my body is supposed to do it, but I lean a lot on the handle bars instead of letting the power come from my core. I will get better with practice and as my confidence in my abilities improve.

After the class, Rudy reminded us how important hydration is because some people were cramping early on in the night; not drinking enough water was probably the cause. He mentioned that we may need electrolytes too. So supplementing with powerade a little might be ok (not Gatorade though). I asked him if Vitamin Water was okay and he said yes, just to watch out for the sugar. I remember bringing water for my Sifu sometimes when I would work out, so I offered Rudy the Vitamin water and he was again super considerate and asked if I had one for me before he accepted it. Turns out the one I gave him has caffeine, so he'll drink it tomorrow. I guess I need to check my labels more thoroughly.

He also showed us how to roll the lactic acid out of our large muscles, back and legs... we can do it with a foam roller, a rolling pin, a water bottle, really anything. Just put pressure and roll. He got on the floor and rolled his leg over the waterbottle. I will have to try it soon.

He reminded us to eat our recovery meals. I tried a Luna bar, never again. I just don't like bars; except 'Tigers Milk', but I used to eat those as candy back in the day, so it's kind of strange to eat it to help my muscles recover. I guess I will just have to try to get over it :). So far trail mix and PB and honey sandwiches have been working for me.