3 Days to Change Your Life with Judd Reid

I have spoken about the Budo-life and the art of martial arts before,( Read) but this coming weekend I think India and specifically Bangalore will finally understand what it means to be amongst a legend. (Before I explain who the legend is- have a look at this Video)

Judd’s Reid was one of those lucky stars who started Karate probably before he started walking. He had the vision & dream to go to Japan and train under the Kyokushin Karate founder Shihan Mas Oyama. At 17 he was selected to be part of the “1000 Days Young Lions Training Program” in Japan. The training, fighting and living conditions were extreme, but Judd was one of the first foreigners to graduate and this sealed a bond with the great Mas Omaya forever! His life was dedicated to spreading the Kyokushin philosophies.

 

Judd Reid with Shihan Mas Oyama

The Budo life never ends, you live, breathe and train constantly and for 20 years this journey continued. He was crowned world champion at the age of 39 and completed the incredible feat of completing a 100 man fight in Japan at age 40. (watch this)

 

The life of legends are always dedicated to teaching and training and today Judd at the age of 45 continues his life-long promise. He runs camps inviting people from all over the world to experience what he did in his time in Japan.

We get a chance to walk amongst the great when Judd Reid visits Bangalore 9th to 12th Sept. He conducts a workshop for us and this is what he had to say:

Live & Unedited Message from Judd:

Firstly I’m very excited about coming to India. This will be my first visit and I’m sure many more to come. I’m looking forward to seeing your beautiful country and beautiful people.This workshop/ camp I hope will leave a lasting memory for many years to come. If you are looking to enrich your soul, learn new things, be out of your comfort zone,strengthen your mind and body well this camp is for you. 

I believe in hard work. Nothing can be achieved through laziness and doing things half-hearted.

Fire in the belly and determination bring that with you and the rest will fall into place.  I haven’t met any of you guys yet but I’m sure by the end of the camp we will all be life long friends forever.

This camp is for everyone, Beginners, Advanced, Women, Men and Teenagers.

We will all work hard as a team pushing each other.The most important thing is to develop good character and relationships . This is what Kyokushin, my training is about, a strong body will follow.

We are all.going to learn a lot and walk away a stronger person for it making any challenges we may face in the future not a problem at all.

See you all next week.

Judd

Details: 10th Sept: Bangalore – 3 sessions 6.30 – 830 am;11-1 pm 3-5 pm (at Namma CrossFit Cunningham Road) 11th – 12th Kabini – depart at 5:30am food and accommodation will be provided at Red Earth Luxury Resort. Contact Vinayak:  kvinayakshetty@yahoo.com or click here

Come for The Young Lions  – synopsis – book launch at 7pm 9th sept @ ATTA GALATTA KORAMANGALA 

 

 

 

 

 

 

 

7 Training Tips For Your First 21km Run

It is that time of the year again when all the marathoners are on a running high! The hard work and year-round training is about to pay off. Yup Marathon season has kick-started with the Hyderabad marathon last weekend. If you did not make it for the AHM then start your prep for the Bangalore Marathon in Oct, Delhi in Nov and Mumbai in Jan. If this is your first 21km don’t be worried just make sure you train and train some more.

Here are a few tips to make your first half as easy as it can get

1. 

   #runbuddieslikenoother

   Find a run buddy-I say this in every running post and saying it again. It easier to stay motivated and inspired when you have someone to share the burn with!!

2. Get a Plan on speed dial – follow the Nike+ Running App or look for one online, or from your coach at the gym or inbox me. Just get a schedule in place and follow it religiously to make sure your race ready!

3. 

   After my long run for the week

   At least 3 runs a week – non-negotiable! An interval run of 4 to 5km,  1 semi-long runs ( 8km to 10km) and a LOOOONG run. By long run I mean start week 1 at 10km, week 2 at 13km and keep increasing it every week until you get to 21km.

4. Strength Training – I know its a lot with 3 runs a week, but try one day of strength to keep your muscles in place. You don’t want to loose all that mass you worked so hard to build. Strong legs and core muscles will just make your runs a lot easier.
5. Cross-train- This scheduling is starting to sound like a boot camp, but cross-training helps with recovery. An easy swim, yoga or cycling can give you good endurance on your off days.
6. Last, but NOT the least is nutrition. It is critical to eat right during this intense training period. Make sure you have a good split of superfoods, protein and carbs. This is also a good time to take whey protein for muscle recovery considering you are training almost every day. Grab a Zago bottle, which is on-the-go pre-mixed whey protein drink  which can give you that instant recovery post your training sessions.
7. Track your runs-if you love stats and analyzing stuff. Geek out on this. Make a chart and track your progress.

Follow these 7 mantras and you will breeze through your first 21km like a boss. I am training with you so in-box me for help and I hope to finish super strong! Remember there is no finish line, this is only the beginning!

 

Back to Basics This Monsoon

Monsoons in Bangalore (my hometown) is the best season here. Every day for two months the sky is a little gloomy, a refreshing breeze and the lovely unpredictable rain! The weather is so special it makes you want to go out and stay home at the same time.

While you cozy up and cover up from the rain. It is a tough time if you love outdoor workouts and outdoor runs. This can mess-up a good training schedule and could leave you lazy and demotivated.

I always see this as a great time to get back to basics. While the rest of the year we spend maxing out our training schedules this is the time to take a pause and work on all those little skills we tend to ignore.

So here are a few tips on how to make this weather work best for you

Go back to a gym or indoor training center and re-visit your FORM for core movements. Is there a way to make your squat better, your push – up stronger and your deadlift heavier. Good work on these strength movements will influence your running/ cycling/ yoga etc.

From my post on Pilates ( Read here) you know that CORE is KING. You can get in some heavy-duty core strengthening work. If you need a good workout you can check out the Nike Training App which has great 4-6week programs on core and strength.
Flexibility, Agility , Plyometrics and Mobility– yup they all exist and now you can spend a good amount of time figuring out what they are. Throw these words at your trainers and demand a diverse training plan to attack these weak spots.

Lastly don’t completely ignore your running and other cardio training. Use the treadmill to do interval speed training and the elliptical to increase stamina. You could also give Spinning a try, which is great for stronger limbs.

For me the monsoons has been really busy, but it is time to visit the old and rework the new, half the year is almost done!

 

 

8 Reasons Why Pilates Rocks

 

After class selfie:Urmi & Pooja

A long overdue post, I got a chance to attend a fab Pilates class with Master Trainer Urmi Kothari and I finally found out why I need to find a way to do this every damn day!

 

1. Pilates emphasizes your body’s core — the abdomen, obliques, lower back, inner and outer thigh, butt and back muscles. ( Yes this is your CORE)
2.  Pilates makes you stronger! You have to engage your entire body. Sometimes you may try to strengthen one muscle while stretching another. This requires a lot of focus and concentration. And when you feel you got it! There is another harder version! ,
3. Pilates develops all that you need –  strength, flexibility, muscular endurance, coordination, balance, and good posture. The best part is it emphasizes on correct form and not just about the burn!
4. Move and live better with Pilates. This workout is designed to help us MOVE better outside class. All the muscles you use here you will be able to activate them which will improve the quality of your daily life!
5. In Pilates specific breathing patterns are combined with movements while keeping the body in a certain alignment.
6. While Pilates is an intense and a very focused form of training it is not a high-intensity fat burner. So if major weight loss is your goal then pilates must be combined with some form of cardio.
7. If you loved the toned celebrity arms then Pilates is a must do!
8. No more backaches. Pilates was initially developed as a rehabilitative tool by Joseph Pilates a German gymnast, born in 1883, who dedicated his life to teaching his exercising techniques, believing that poor posture goes hand-in-hand with poor health.
   

If you live in Mumbai check out Urmi Kothari of Kinetic Living for the most brilliant Pilates classes ever. Read more about Pilates and her here

 

Mom, Marathoner & More

Is it possible to manage crazy busy life schedules and daily training programs? Sonali an ace marathon runner tells us how she does it all. And the best part is that she never stops smiling!

‘Who the hell runs 5k?’ I said to myself, running out breath on the pavements of Mumbai while running the majja run in SCMM 2006.

2007, I got married and 2010 I had my baby Sophie. Things were on auto-pilot when I realized that my hubby Sujoy was ballooning out of proportions. His health was  headed South and a friend recommended that he start running to fix his health. We both joined Runner’s high in 2012. He quit after the first day! I kept training and within a month, I placed myself amongst the top 10 runners in Pinkathon. That got me hooked!

My serious running started in March 2013 when I enrolled for TCS 10k. And I have never looked back since.  It’s been three years and I am still in love with running

Super cute family 🙂

Is it possible? Yes, it is. However, it comes with a heavy price-tag. I started running to improve my health and also to set an example for my daughter. Both my husband and I decided that we will not push our daughter to do things. Instead, we will set a baseline of behaviors for our daughter so that it becomes ‘normal’ for her. For example, running and workout will be a baseline for her. She would take it as ‘Normal’. We both eat lots of vegetables, proteins and she loves vegetables and proteins because it is ‘Normal’.

I also wanted to do something for myself. I wanted to do at least 1 marathon. Which I did.

Supermom after the 42km @ SCMM 2016

During the training period, we split roles and responsibilities between me and my hubby. It was difficult, but we fine tuned it and efficiency set in. That way we both did not get overwhelmed. There were and still are a lot of sacrifices. We don’t stay up late in the night for any parties or get together. We both wake up at ungodly hours to train. We eat healthy and desi food which for most people can be quite boring. We may not be the top-notch in parenthood, job and even running. However, we know we are better than what we started off as. We don’t know if our daughter will turn out fine or not. We are focusing on the process and letting the outcome take care of itself. It is simple, but not easy.

Can you share some tips on planning a running schedule? 

1. Join a group. The camaraderie, the help, the push, etc will help you improve.

   

   Sonali’s Running Buddies

2. Understand yourself. Don’t jump into running thinking of doing a 10k in under 60 minutes. You may or may not be able to do it. However, running with an unrealistic goal might lead to injuries. Usually in a running group, a time trial is done to check your current level of running fitness. Data from this time trial will help you plan your major runs.
3. A running plan should have at least 2 of the 3 running types: Speed intervals, Tempo runs and Long endurance runs.
4. Have a strong 10K before you take a serious 21K. Have a strong 21K before you take up 42K. For me, a strong 10K is when your time is sub 60. A strong 21K is sub 2:15.
5. For 10K, the training should be 8 weeks, for 21K the training should be 16 weeks long and for 42K, the training should be 24 weeks long. These are recommendations for newbies. Your coach may have other ideas.
6. Strength train 2 days a week.
7. Recover after each run. Get some tissue work done either using a foam roller or a deep tissue massage. Use the RICE approach – Rest, Ice, Compression, Elevation.
8. Enjoy the run.

Sonali Sahoo is a real inspiration. Electronics engineer by education, Wealth manager by profession and Entrepreneur by passion. She runs a company called MyInsight ( FB –https://goo.gl/9rOpyB) that offers nutrition solutions to top level management, housewives and older women who find training centers restrictive to them. Adding to her already busy life she is also studying to be a certified Strength and Conditioning Coach. You can connect with her on myinsightnutrition@gmail.com.

Safety first Cyclists

I started working on this post a few weeks ago when I went for my first ever long bike ride  (woot! Managed to clock a 23km) but a tragedy took place since that ride.

A well-known Bangalore rider was killed due to rash driving by a 4-wheeler. I don’t know this lovely young lady, but the news made me really depressed.

So instead of telling you how and why cycling rocks I rather discuss how to treat cyclists on the road. We must co-exist until cyclists can get their own lane and laws of protection.

Be patient when you see a cyclist. Give them the right of way. If he/ she wants to cross over, switch lanes or get ahead when they want. Honking them down is irritating and caus
es noise pollution. It can startle a rider causing him to lose his balance in his haste to get out of your way. It will only slow you down by a few seconds, but for the rider it means a lot more.

Be mindful of their movements and hand signals. They always indicate their next move through hand signs. Be aware of these and it will be easier to understand each other.

“Being Doored”  a common accident, when a cyclist is pedaling along, doesn’t notice a motorist getting out of a parked car, and is thrown, sometimes violently, when he or she hits the opening door. Both motorists and cyclists need to be alert here.

Road rage and cyclists is super common. It is almost weird to see a bus driver screaming at a cyclist! While it is common to lose it on Bangalore roads, keep your emotions in check. Yes they are allowed to break traffic signals, they move slower than you-they use their legs not an engine to move and they can really feel the pollution coming out of your car so be nice.

As for the cyclist I really respect the risk you take every time you hit the road. Make sure you know the rules and wear the appropriate safety gear.

Do your little bit to help grow the cyclist community, they are contributing to saving the planet.

click to be part of the safety petitions

Click to share your views on safer riding in Bangalore

 

 

 

 

 

 

Women On Top

As a believe in gender equality I feel there are many physical activities women shy away from doing due to stereotypes and social conditioning. Let this Women’s Day be about setting yourself free from countless gender biases!

Women should lift as heavy a weight as she wants too!

Weight training is a must for both genders as it helps build muscles, gives you great stamina, reduces body fat and gives you more energy. Read more on it in my previous post so break this fear and walk boldly to the male dominated weights section and pick up a hefty 15kg dumbell and do some bicep curls! Men be less intimidating and happily share your corner near the heavy weights section.

Outdoor Running

This is a tough one in India where women are leched at constantly and for a lady to run on the road makes me cringe too! But giving up in not an option because treadmill running will mess up your knees. Running outdoors reduces stress levels, increases lung capacity and speed due to adaptations on any terrain are few of the wonderful benefits. So brave up, sync in some good music and just run! Make sure you run in a well-lit and populated area and avoid running after 6pm. ( eg: cubbon park, joggers park) ( sorry to say this but safety first)

Martial Arts

Self-defense is only one of the numerous reasons women should learn martial arts. The “Budo” life is for everyone. Martial art teaches you discipline, improves flexibility and coordination and about harnessing internal energy systems. Plus you feel so badass! So join a boxing class, karate or mixed martial arts and let the inner dragon free. ( read more )

Football, Basketball, Cricket, Golf and pretty much every sport!

Life lessons are learnt on the sports-field which no book can teach you. The health benefits are incredible apart from improving muscle memory, making you more agile, better plyo-metrics and overall you’re metabolic rate is higher than non-athletes. Don’t think twice choose a sport you have aspired to play and just start.

Forget about crazy crash diets and looking “Skinny” focus on becoming healthy, fit and live a disease-free happy life. When you are sixty you rather be healthy then a sickly size zero!

HAPPY WOMEN’S DAY! 

 

 

 

 

 

Bringing Sexy Back

So the deal is this, pull ups are one hard F*$#ing movement and even if you do 80kg+ deadlifts and a fully loaded 60kg+ back squats like a boss don’t think the pull up will come right up and present itself.

And while I really hate to get into gender biases – here is one of those situations where men are blessed with better upper body strength and can probably crack a pull up far quicker then women. But ladies let that not stop you remember you are lighter and anything that is lighter can be easily lifted!

Why do pull-ups rock?

Arnold Schwarzenegger bring sexy back

Remember the “V” shaped back muscle contours that Bruce Lee shows-off in all his movies and the rest of us long for, this is how that happened. When it comes to back development, the pull-up is king. It is a functional movement and trains the body to move its own weight. Classified as a “Closed Kinetic Chain” Exercise (CKC)- your effort moves you, rather than an open kinetic chain where your effort moves an object. CKC exercises allow a more natural range of motion and reduce stress on joints.

Why are they so hard?

A mix up of reasons- you maybe heavy, your back and arm muscles are weak (specifically the lats), your form could be wrong, you are too reliant on assisted/ machine pull ups and last,but most important -you need to practice practice and more practice.

Let’s do this

Give yourself a 1-6 month window depending on your current physical levels to nail this bad-ass movement. Remember you have to practice every day.

Here is a 20-30 minute drill that build support muscles to do the pull up

• Bent Over Dumbbell Rows: 3 x 15 – make sure you increase weights week on week
• Body Rows – 3 x 15 sets – increase reps by 5 every week
• Grip Holds – spend time hanging from the bar strengthening your hold. Hold for max time 5 rounds. When you can hold beyond a minute you are ready!
• Bicep curls – 3 x 15 sets  – increase weights every set
• Tricep extensions – 3 x 15 at the bar or with a weight
• Assisted Pull ups – 3 x 15 ( the video shows jumping & with a resistant band, but if your gym has an assisted pull machine that can work too)
• Negative Pull Ups – 3 x 20 jump up to the bar and descend slowly

All good things come to those who wait, work and practice hard. So be patient and focus on training your back muscles. Don’t get frustrated because as soon as you do your first one, you will feel like a king!

I’m getting started on my drill this week, I’m bringing sexy back!

 

Good Nutrition = Good Run

My first run for the year is this weekend called the Pinkathon. I am excited because it is a ladies only run for breast cancer awareness! I could not have asked for a better way to start off the running year.

What best can be done two days before race day? At this point all your training is done and you should be resting up for the big show.

This is when nutrition is key. Eating the right type of food 2-3 days before is critical.

First Pinkathon in 2014

Two days before is when you start loading up on carbs ( AKA”Carb Loading”) Carb loading simply means ensuring you get a good amount of healthy carbs into your diet to give you immense amount of energy on race day. So healthy pastas, brown rice, oats, boiled potato – is good to eat for the last 5 meals before you run. There’s also a healthy liquid snack in the market called – Zago Mighty Meal. This is a oat-powered snack which helps in keeping you full longer, while providing essential vitamins and minerals.

 

My plate for the past few days!

On race day make sure you don’t eat a heavy breakfast or any breakfast. Instead you can fuel up with a protein drinks, some almonds, a banana and oats if you’re really hungry. Make sure you eat half an hour prior to the start.

During your run hydrate and hydrate. If you are a first time runner than stop at the water stations 4km, 7km and 9km. Here you can grab a quick drink of water or Zago Body Buddy, if they provide it. This 20gm protein drink gives you a burst of energy that keeps you going till the end.

Carry one of these for post run hydration

Finally when your done running and clicking proud finisher selfies. Go to the refreshment stall and make sure you hydrate again. It’s important to remember to stock up on carbs as well as proteins after the marathon. If you aren’t sure what proteins to take, I recommend a combination of Whey and Casein (more in my next post) which helps avoid cramps and soreness later, and replenishes all the lost nutrients from your muscles. For me the quickest and most effective solution is Zago.

So gear up and get ready to take on your run this weekend! Anything done for a good cause is bound to be epic!

 

 

 

 

How to Get Back to Training

This is probably not the most motivating “Let us Ring in the New Year” type of post but this blog is about sharing REAL issues.

Although I love to train and work out and run and do all the other things I write about. I have my dull days or weeks too. The downtime phrase hits everybody.

Once the festive season ended and the new year started I assumed I would be back to training regularly except instead I felt demotivated and just so lazy.It took me a while to really pull myself out of this rut.

I am sure many of us suffer from this. We have the aspirations but lack the will and discipline. The worst part is you know you were doing really good until an injury, a holiday, sudden work crisis, a festival or a wedding can really shake up the whole regiment.

My gym motivator: Nimisha

This is when you have two ways to fight the battle before you slide all the way to the bottom. A gym buddy, your coach, your crush or just about anyone who you knew from that life has to reach out to you. If they don’t connect with you, send them a message for help. Confess about the downward spiral and you will get a pep talk and even maybe a ride to the gym.

The second option is to fight your own demons. At some level we are committed to exercise daily. It is only a momentary lapse from the routine. Be unkind to yourself and really shake yourself out of it. Be over critical to a point that forces you to get up and get out of that door. Yes, feel bad, guilty, unhealthy and disgusted with your lack of an active lifestyle.

Lastly, I would go back to my favourite recommendation of “put a goal” to it. Work towards something – an event, pull-ups, muscle-ups, handstand and whatever else you are dreaming about.

If you fall into the third “I don’t really care” segment then we have to work a lot harder to convince you and your starting trouble needs to be addressed in a different manner. ( for another post)

Remember when the jeans get tight it is time to get back and in my case throw away the Christmas cake!