Outdoor bootcamp workout

In my previous posts I promised to share my outdoor boot-camp exercises, which I tasted in practice with my friend when I was traveling in Israel.

This is 60-minutes workout with just the list of exercises in their sequence. You should google and learn the proper technique before. Choose the quantity of repetitions in each exercise due to your fitness level and physical perception.

The list of exercises is just base which you can use for designing your personal workout program. This is a body-weight workout with minimum equipment. We used a street bench, a grassplot in front of the sea and hoodies instead of mats.

Warm-up and dynamic stretching — 10–15 minutes in total:

  • Jogging to a grassplot — 7 mins;
  • Jumping jacks — 40 reps;
  • Walking lunges — 10 reps for each side;
  • Alternate lower toes touch — 10 reps for each side.

After warm-up and dynamic stretching you should start your circuits. Perform all exercises in a circuit one time without a rest between three of them. Then have a one-minute rest. Then repeat these three exercises. Then have one more minute rest and a last performing.

You have to check and clean a grassplot of sharp objects before boot-camp.

Circuit #1:

  • Push-ups — 6–8 reps for beginners (you can also simplify this exercise and perform from the knees) and 12–16 reps for an intermediate level;
  • Sumo squats — 15 reps for beginners, 20–30 reps for an intermediate level;
  • Mountain climbers — 10 reps for each side or 15–20 times for each side depending to your physical perception.

Circuit #2

  • Bulgarian split lunges (we used a street bench to put one leg there) — 8–10 reps for each side or 12–14 reps for an intermediate level;
  • Standing side crunch — 10–15 reps for each side or 20–25 reps for each side;
  • Bench triceps dips — 8–10 reps or 12–16 reps for an intermediate level.

Circuit #3:

for abs targeting

  • Half way supine crunches — 15 reps or 20–25 reps for an intermediate level;
  • Supine bicycle — 8 reps for each side or 10–12 reps.

Cool-down and a static stretching for different muscle groups: chest, arms, shoulders, back, legs during 5–7 minutes.

How to reach a regular fitness?

  1. Push yourself to go to the gym or do other sports during first 6-12 months;
  2. Keep a strong discipline and willpower;
  3. Enjoy small results and love yourself more and more;
  4. Remember about the future and the quality of your life which increases by proper fitness and health food;
  5. Make photos of yourself in an underwear every two weeks in the same day and compare these in different periods. Enjoy results or be honest and correct your nutrition plan or/and workouts;
  6. Listen and feel yourself. Have a rest;
  7. Finally enjoy fitness as your lifestyle habit.

No to Arthritis: Instruction Sheet

If you are familiar with my fitness record, you know that I had come to gym for health, not for beauty. The problem was solved and I created a muscular girdle in the core to support kidneys and not let them shift down. But soon life called me to the next challenge. The knee joint pains lead me to doctors who diagnosed a case of genetic knee arthritis.

It hurt to tears during inflammation of the knee.

I started studying the arthritis subject with innate systematic approach: discovered other people’s experience, searched for sportsmen’s recommendations, and consulted with orthopedists and rheumatologists.

In the course of treatment I formed the following habits.

1. Appropriate doctors are essential

You have to surround yourself with professional medical support: that of orthopedist, rheumatologist, ultra sonographer and radiographer. I found the right doctors on recommendations of acquaintances. I would arrange an appointment with a doctor, prepare a list of questions, visit the doctor and realize if he met my requirements and if I could trust him. You’d better also do ultrasonography and radiography in recommended clinics and undergo re-examinations at the same places with the same doctors.

2. Tolerating pain is forbidden

Knee pain is the first stroke of joint inflammation. In case of arthritis, the cartilage deteriorates and the bones start rubbing directly against each other. That’ s why I agreed to take medicines prescribed by my orthopedist. I was on non-steroid anti-inflammatory drugs and cartilage protectors.

3. Daily exercising is a must

Your physical therapy should be on a daily basis. There are no capillaries in knee joints and important nutrients are provided by synovial fluid, which is transported into the joint space from cartilage only when the joint is active, i.e. during movement. Moreover, it is necessary to build leg muscles to create a muscular girdle for your knees. But it is not recommended to do weight exercises, such as squats, lunges and jumps at inflammatory state.

I relocated my lower body workout from the gym to home mat. I performed light 45-minute leg and butt workouts every day. My orthopedist had provided illustrated instruction sheet to those exercises.

I kept on working out my upper body in a gym with sitting position exercises prevailing. In that way, weight is distributed on hips, not on legs. I always warmed up by cycling only.

I added regular swimming to my training schedule for general joint support and my overall muscular tone maintenance.

4. Eating avocado and cottage cheese is good for you

In case of knee arthritis, nutrition should be focused on cartilage repair. Firstly, your diet should be healthy and balanced. Take lots of vegetables, fruits, green-stuff and safe drinking water. I had refused meat, gluten, roasted and junk food long ago and this point was no hard task.
Secondly, I increased the quantity of fatty fish, avocado, olive oil, prawns and other rich in healthy fats products consumed.
Thirdly, I added casein protein to my evening menu. I found out from several articles that growth hormone in human organism is produced naturally throughout the whole life, however, its level drops over the years. Protein tends to double up the growth hormone production, which facilitates cartilage repair. Casein protein is digested within few hours, which, in its turn, raises the chance of growth hormone production. I tasted casein protein powder but was preoccupied with body response. That was why I replaced it with 100-gram portion of skim cheese and used to have it two hours before bedtime. At the time it was the only dairy product on my menu. And currently there are no dairy foods at all. Collagen, which is contained within aspic, is considered to be beneficial for arthritis treatment. But I refrained from this experiment, as I didn’t feel like eating meat products back then.

5. Taking care of your knees, by all means

I ordered special orthopedic insoles, as proper foot fixation is another foundation for knee joints. And my personal experience proves it well. At least, now, that I have new footwear and insoles, I don’t get tired from long time walking, as I previously did. And you can easily displace your insoles from these or those shoes to the other ones. Now I choose to buy new footwear only if my insoles fit well in it.

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Happy end

I have no bum knees any more. The doctors have noted significant improvements. I have gradually added leg workouts to my training and displaced my in-home physical drills to the gym. I have built my muscles scrupulously and successively. Now all kinds of exercises, seated or stand up, lunges or squats, are included into my regular training programme. But I still tend to listen to my body and to focus more on sets quantity and quality, than muscle mass gain.
My body reveals and health strengthens.
To tell you the truth, this is a great piece of luck to prove first-hand that recuperating your health is possible at any age.

The sport takes place in all weathers

We can find many reasons to postpone our sport activities: with children and job we have no time for sport, not enough money to buy a gym membership, can’t go to workout alone and so on. But there are many people among us who can’t find any reason to refuse to have healthy lifestyle. Andrey has a wife, a daughter, a job and many additional projects. He doesn’t spend a single ruble to a gym membership because for more than a year he works out outdoors in all weathers. Yes, that’s right! He’s outdoors even in the severe Russian winter!

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Schoolboy in a gym

Andrey’s first sports motivation was Alexey Serebryakov, the son of his mother’s friend. Alexey is Powerlifting Junior World Champion; record holder of Russia in squats and holder of the Guinness record in pulling trains and a TU-134. Ninth grader Andrey wanted to be such strong and big too. He began his workouts in a school gym, and then continued in university. Alexey and other experienced guys were helping him answering numerous questions. Sports magazines were informational source for workout programs.

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Family, couch and TV-set

The adult life has begun: family, home, a child. There were no free of charge school or university gym anymore. But there were a couch and a TV-set, and even an alcohol. And also cookies, waffles and a computer chair in the office. So in a year Andrey’s weight increased from 83 to 110 kg. He still remembers his reflection and the moment when he said to himself: “I am never going to be fat again!”

Reappearance

Five workouts a week for 40 minutes each did the job. Andrey has lost 20 kg in six months! It was usual isolated workouts for different muscle groups plus qualitative nutrition and 20 km on the bike every day.

For the last two years Andrey is having workouts only on city training areas (street workout). He is doing it in the morning before going to work, when there’s nobody to interrupt, he is in the forest and birds are singing. By the way, this training area is considered to be the biggest street workout area in the world (750 square meters in Chelyabinsk city, Russia). Andrey still uses his bike every day and gets home faster than his wife driving a car during a rush hour.

Andrey uses training programs of two teams: madbars.com and barstarzz.com. You can find many motivating factors in street workout: studying different elements on a horizontal bar, combining them and forming a program with some cool music. Per se, it is a self-expression.

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Street workouts during winter

Last winter Andrey had workouts every day despite weather. He decided to use planning thinking so he had goals with specific time frames. One of his goals was to workout hundred days without a break. He was doing static exercises and planks instead of having rest. They say that a person needs 21 days to form a habit. Andrey did it in 35 days. On the next day he realized that he just was ready to get up and have a workout. His record is 20-minute training when it was -37 degrees Celsius outside! That moment when you are awesome just because you walked to the training area :). It turned out he was not the only awesome person that day as Andrey has met a man on a bike (!) and skiers in the forest!

Andrey had full one-hour workouts when it was -20-25 degrees of Russian winter in Ural. He doesn’t like to have workouts at home. Because it is some kind of ritual when you go somewhere out. And home is a place for having rest.

Motivation of the life

I asked Andrey about his life concept and he answered: “Life is a project with no specified time frames, but it is limited. All people have something in common. This is a death. Everybody lives how he or she wants to. You can drink or do something else. It is up to you. The point is that every day the time frames of your life project are decreasing. I want my daughter to have positive image of the father. That is why I quit smoking and drinking. My child sees me eating healthy food and having regular workouts, riding a bike, thinking of something new. That is my motivation”.

Sports family

I finally arrived in Russia! I always spend first two days recovering from the effects of jet lag and acclimatizing. That’s why I don’t do any weightlifting or cardio exercises. These days I did yoga at home on an empty stomach.

On third day (it was a day-off) I went to neighboring city to visit my brother Dima and his wife Alyona. We had a cottage cheese and banana cake for breakfast, and went to a gym an hour after. That day I started muscle-strengthening exercises again and trained my legs and buttocks. My brother had been doing exercises for the back and arms and Alyona went to aerobic session.

with bro :)
with bro 🙂

In 20 minutes after training I always eat a fruit. The point is to stop muscle damage after the training when adrenaline and cortisol levels are increasing. Alyona and I don’t want to increase muscle bulk (we want to lose weight) so we ate apples. My brother is gaining weight, so he ate two bananas. On the way home we bought frozen seafood and then had lunch – buckwheat noodles with vegetables and seafood. Very delicious!

Delicious latter with hazelnut in a chocolate in a cheating Saturday :)
Delicious latter with hazelnut in a chocolate in a cheating Saturday 🙂

So I spent excellent family day off: relatives, delicious and healthy food, training and walking through the city. I also had a hot latte with hazelnut in chocolate as a snack! Saturday is the only day when I can allow myself to eat some sweets.

Miss my bro! :) Didn't see each other for almost a year
Miss my bro! 🙂 Didn’t see each other for almost a year

 

How a programmer from Seattle became the manager of a fitness club

27-years-old Tony is a fitness manager in one of the most prestigious clubs of 10-millionth Ho Chi Minh City – California Centuryon. He was born in the same American city as Bill Gates, Bruce Lee, companies Boeing and Amazon. Here in Seattle he grown up, was educated and began his fitness career. He is a kind and sympathetic person and always helps me with professional sports information.

Recently I have interviewed him and found out some details of his professional activities. I also asked him about life principles which directly influence the results of person who is keen on fitness.

— How did you come to sport and fitness?
— I had been studying computer science in one of the colleges in Seattle. I had been sitting in front of the computer round the clock drinking lots of coffee and eating chips and burgers. I was fat. Then I found part-time job as a sales manager in a fitness club. I got carried away by fitness and completed the course of personal trainer. At the same time I worked in the club as assistant of fitness manager. When the previous manager has left, I was offered a promotion. Thus I became Seattle fitness club manager when I was 21.

— Why did you move to Saigon? Many Russians dream of living in Seattle!
— I have a friend from Seattle, he is a trainer and fitness manager and he lives and works in Vietnam for several years. Two years ago he offered me a job in Saigon. I agreed because I want to get life experience in other countries. In the next 20 years I’m not going to return to America. I would like to live in some other countries during that time.

— Who are you now?
— I’m a businessman who helps fitness club clients to enjoy fitness.

— Do you like it?
— Yes, I do. After several years of work as a personal trainer you will know all body types, how to work with them and potential results. Of course it is nice to help specific people. But I already want more global results. Now I’m helping more than 750 clients of our club.

— How much do you work?
— 12 hours a day, 6 days a week.

— Do you agree with the opinion that Americans are workaholics and prefer career to family?
— Yes, and I like it.

— What does happiness mean for you?
— To win and be the first. I had always been on the top — in school, in college, in fitness club.

— What is your life philosophy?
— To enjoy and to progress.

— What is your fitness philosophy?
— Be handsome and fit. I think that the main goal in fitness for the most clients is beauty, not the health. Exactly the beauty! And I’m glad that I help my clients to be beautiful and sexy.

— What is your nutrition?
— It comes from the following: to see health and to feel healthy is completely different parameters. But everyone can see the beauty. So if you want to be handsome you have to be healthy in the first place. Reduce the amount of carbohydrates.

— What do you think about sport supplements?
— They are very important but they cannot replace the food. Your diet should be balanced.

— What are supplements for? For the health or for the beauty?
— They are for quick result.

— How long are you going to live?
— 75 years.

— Thank you for your time and for the interview!
— You are very welcome! See you in the club!

Childhood dreams come true or how I’m learning to play tennis!

В детстве я много мечтала. Например, очень хотела играть в большой теннис. Но играла только в настольный, на большой у семьи бюджета не было. Помню, даже как-то в 12 лет я сама позвонила в школу олимпийского резерва с телефонного аппарата на улице. Узнать условия приема в школу. Но мне сказали, что я уже стара для большого тенниса.

I dreamed a lot when I was a kid. One of my dreams was to play tennis. My family didn’t have enough money to pay for it so I played a table tennis. Once, when I was 12, I called Tennis Olympic Reserve Center from a telephone booth and asked if I could play. They told me I was too old. But now I’m learning to play tennis here in Saigon! First of all it is much cheaper than in Russia, and I’m especially glad to do it with my boyfriend – he shows me how to play.

We play once a week on Saturday but this Saturday we had to work, so I completely forgot about the practice. I remembered about it 10 minutes before the start. Luckily the tennis court is just 5 minutes away so I wasn’t late. I had to go alone because my boyfriend forgot about it. And had the business meeting.

I practiced to serve the ball and then asked a ball boy (a boy who supply players with new balls) to play with me. He’s pretty good player (better than I am, that’s for sure), and it was a great game! I don’t know how many calories I spent but I was sweating heavily and my face was so red that people was staring at me! The last round was long enough but I’ve lost the game.

Tennis is a perfect cardio! And we should realize our childhood dreams at any age, shouldn’t we? Once a week is enough, just do it regularly. You can master your skills and it helps to keep your body fit.

Вот так без фильтров выглядит мое лицо после супер кардио тренировки в виде тенниса :)