You are browsing the archive for 2011 August.

Touch rugby and proprioception

August 31, 2011 in Uncategorized

Week 4’s focus is proprioception and core stability.

Major Pain says our cardio is shocking and so he has to think of more inventive ways to get our heart rates up – hence the game of touch rugby, who knew it would be so complicated? All in all, it was a fun game followed by lots of panting.

We ended with:

  • Skipping
  • Ladder runs
  • Ab attack: crunches, 90 degree crunches, touch touches, jack-knifes, plank
  • Proprioceptive exercises

Yesterday we had our second workshop on yoga, healthy eating and mindfulness.

Mindfulness is living in the present moment, we get so run down by life that we live on autopilot. We got tips on how to adapt this concept to everything including exercising.

Here are 5 mindfulness tips:

  • Do one thing at a time
  • Slow down
  • Come to your senses
  • Carve out time for quiet and stillness
  • Practice gratitude and compassion rather than being judgemental

Tonight we have Gyrokineses, looking forward to it.

PS … check out last Wednesday’s workout here.

Of burpees and clams

August 26, 2011 in Uncategorized

I packed my takkies early to avoid repeating my previous mishap in future sessions. At Wednesday’s session Major Pain worked us hard.

Here’s a rundown

  •  Jumping over teammates who are in a plank position, while holding dumbbells
  •  Burpees, we had to pick up our dumbbells and jump with them (this exercise is the spawn of satan!)
  •  Y, T, W, extension exercises
  •  Reverse fly with dumbbells while lying on your back
  • Tricep extension
  • Ab attack: crunches, 90 degree crunches, bicycle crunches, toe touches, ankle touches, jack knifes 
  • Bunny hopping over ladder with dumbbells



The rest of the exercises are all a blur, it was a hard strength-training session.

Thursday’s session was much more subdued.

We opened with a soccer match, and I scored a goal (I still don’t know how that happened).


The exercises we did focused mostly on glutes, abductors and abs.

  • Pelvic thrusts
  • Plank with toe lifts, side plank with leg lifts
  • Clam and leg lifts with theraband
  • Ab extension, it’s a crunch and an extension at different degrees
  • Glute exercise, laying on your side knees at touch and ankles touch, (felt lotsa burning in the glute area)



My body has become accustomed to the regular exercise – I still feel the occasional stiffness, but not as much as the previous weeks.

I’m also starting to feel some differences in my body especially in the stomach region, my abs are starting to feel tighter. I also sleep so much better and night and I’m starting to feel more energetic during the day.

On to the next one!

Running in someone else’s Nikes

August 23, 2011 in Uncategorized

I was so psyched for Monday’s session – I had a particularly strange day so I was looking forward to blowing off steam at the exercise session. To my horror I forgot my takkies (epic fail), and the boots I was wearing were definitely not made for exercising in. Luckily Tarryn (Major Pain’s lieutenant) had an extra pair of takkies, so I literally exercised in someone else’s shoes. I must say they were far more ‘cushiony’ than mine.

Started with the usual laps around the field and warm up stretches.

Circuit 1

With dumbbells and rocket bags

  • Reverse fly
  • Lateral raise
  • Tricep extension
  • Lunges
  • Squats
  • Push ups


Followed by some jogging.

Circuit 2

Cardio circuit

  • Skipping
  • Lots of running, jumping, hopping


Circuit 3

With rocket bags

  • Squat and throw rocket bag 
  • Backward overhead rocket bag throw 
  • Sideways rocket bag throw 
  • Bear crawl (grrr)
  • Bunny hopping

Followed by a group jog/chit chat around the field. According to Major Pain, this is our social time.

We then ended with:

  • Ab attack round one, 30 reps, 2 sets each : crunches, 90 degree crunches, toe touches
  • Ab attack round two, 20 reps: crunches, bicycle crunches , ankle touches, jack knifes (according to Major Pain we’re all going to have 6 packs in our necks cos that’s all he sees coming up …)
  • And then we did a new exercise cross between a push up and sideways leg bend (best way I can describe it)


I’m really enjoying the sessions now, and I don’t have much soreness anymore. Exercising in a group is so much fun too.




On to the next one…

Read my fellow bootcamper’s blog here.

Strength training and myprodol

August 19, 2011 in Uncategorized

With week 1 behind me I thought week 2 would be easier. Boy, was I mistaken.

At Monday’s session everyone agreed that the Yoga session was much harder than the previous ones. We also got our assessment results, mine aren’t looking too bad – I’ll be sharing them with you at the end of the programme, both the before and after.

Monday session

  • Laps around the field
  • Butt kicks, high knee running, side hops, and that salsa move again
  • Horse-and-cart
  • The dreaded bear crawl (I seem to be getting the hang of it now)
  • Push ups, crunches, 90 degree crunches, dips, step ups, and lots of glute exercises (I’m still feeling the after- effects)
  • Circuit – bicep curls with dumbbells, bicep press/squat with rocket bag followed with an obstacle course again and skipping.







Wednesday session

Started with the usual: laps around the field, stretching and mumblings of sore, stiff muscles.

  • Butt kicks, high knee running, side hops, and that salsa move again
  • Push ups, (I managed to sneak in some lady ones, but I got busted), crunches, 90 degree crunches, bicycle crunches, scissor kicks, toe touches, ankle touches, plank, dips
  • Circuit with dumbbells – running up stairs with dumbbells followed with bicep curls, bicep uppercuts, running up and down a hill, walking lunges, lateral raises, front raises, tricep extension
  • Theraband – something called a reverse fly (I think), lateral pull
  • And lots of skipping


I woke up very sore the next morning, and popped a myprodol courtesy of EnviroHealth Expert, I got no sympathy from FitnessEd who says to me, it’s a good sore. Yeah right, tell my aching back muscles that.

Thursday session

The sudden cold front was such shock to the system, we did one lap around the field (in light rain btw, that’s how hardcore we are) and then we headed to an indoor court.

We did a couple of laps and stretched inside followed by a game of continuous soccer, I totally enjoyed it my team kicked ass. Major Pain even worked up a sweat.

Followed by:

  • Ever present ab combo of crunches, 90 degree crunches, bicycle crunches
  • Step-ups, hamstring raise, dips, push ups
  • Cardio circuit: ladder hops and side shuffling; high knee jumping and bunny hopping over hurdles


We ended the session with another game of continuous netball, totally enjoyed this too – even though I have dodgy ball skills.

I’m still feeling a bit sore this morning, particularly my back, chest and abs. Hopefully by next week my body would have become accustomed to the regular exercise *fingers crossed*

Strength training done, onwards to week 3, and I can only imagine what Major Pain has in store.

Yoga Day

August 12, 2011 in Uncategorized

Before we got to yoga, Major Pain put us through some paces.

We started with the usual 3 lap warm up around the field, and the team shared their workout ‘war stories’ while doing laps.

Everyone was feeling the stiffness. After this came the stretching, we’re definitely getting better at these.

And then the fun really started…..

  • Lap around the field with a 5/10kg rocket bag
  • Skipping
  • Wheelbarrow crawl with a partner, running as fast as you can with your partner holding you back with a skipping around the waist, partner adds resistance while running
  • Then a cardio medley of: hopping, butt kicks, side hopping, some ‘salsa’ side hopping (best way I can describe that)
  • Bear crawls (omw, like Anthony says it’s a higher grade exercise, totally struggled). Check it out here. 
  • Push ups (no more lady push ups for me, Major Pain’s orders)


For the rest of the session we did yoga with Groschaan, SSISA’s resident yogi.

This was the first time I’d ever done yoga.  The moves look deceptively easy, but there ain’t anything easy about it.

We did a sequence of poses: child pose, dog pose, downward facing dog, cat pose (these are what I can remember) and we ended with some relaxation poses.

In all honesty, this was actually much tougher than the circuit exercises for me: you have to hold your balance, remember to breathe, hold your spine straight, all very hardcore. I definitely want to continue doing yoga after the programme.

Check out the beautiful views we have, living in the northern suburbs makes me appreciate these mountain views so much more now.

Week 1 done and dusted onwards to week 2!

Bootcamp ain’t for sissies

August 11, 2011 in Uncategorized

I love a beginning of the week break  but it does throw your schedule out. I ate way too much junk over the weekend which left me feeling very guilty. Goal for the week is to keep a record of what I eat.

I left work much earlier, got to Westerford High early (yay) no more late coming for me! What is it about the school environment that makes you feel like a child again? I had some bad P.T. memories flooding back.

Wowza Major Pain was not joking when he said that the last session was the easiest one we’ll ever have. And let me tell you there is nothing lite about these workouts.

As a warm up we had to do 3 laps around the field, (eek!) stretches followed.

And then we were introduced to The Circuit!

Round 1

3 stations comprised of:

  • Squats
  •  Skipping
  • And then a squat arm raise thing (I can’t remember what the exercise is called) accompanied with a 5kg/10kg rocket bag


After each set we do a cardiovascular ‘obstacle course’ running around cones, (I knocked over one = 10 push ups, Major Pain doesn’t miss a thing), running/jumping over a ladder typa thing and high jumping over a small hurdle. (Next time I’ll listen properly to give the correct names)

Small water break followed by jogging together as a group in a straight line.

Round 2

3 stations comprised of:

  • Push ups
  • Squat jumping over a skipping rope
  • Rotating lunge with rocket bag


After each set we did the cardiovascular course, the last obstacle first this time around.

Small water break followed by skip hoping, running butt kicks and side hopping.

IMPORTANT all of these exercises were accompanied with huffing, puffing, wheezing, some slacking and a lot of underhand muttering.

Just when we thought it was all over out comes the theraband….who knew it was such a complicated thing, but then again it could be my bad hand coordination

Round 3

With theraband

  • I’m not sure if it’s a chest/back exercise its kinda like a rowing exercise
  • Tricep overhead extensions
  • Leg extensions


Without theraband

  • Crunches
  • 90 degree crunches
  • Plank


I got my unfit ass kicked, big time. Feeling some stiffness today, but it’s a good feeling, hello triceps, hello abs, hello quads and hello glutes we seem to be getting reacquainted; I missed you.

I’m enjoying the outdoor exercise we have beautiful views which makes the hard work bearable it beats the air conditioned, chlorine smell of my old gym.

Tonight its yoga, I’m very excited.


Private Latecomer

August 5, 2011 in Uncategorized

Monday’s assessment was ‘easier’ than I expected. We had some health checks done: blood pressure, cholesterol (lower than when I had last it checked, whoop whoop!), and I had some measurements taken hip, waist, and of course weight. 


After that I had to do 1 minute of push up’s and crunches (30/35 respectively), I don’t know if that’s good yet, we’ll be getting our results next week. Then I’ll be able to fill you in.


On Wednesday we had a workshop and despite my efforts at leaving work early I still ended up being late, I hate being late! Thoroughly enjoyed the workshop especially the nutrition section I got some really good tips on how to eat healthily. I have a horrible sweet tooth; the drawer at my desk is always filled with sweets, and one of my main dietary goals is to get off the sweetie ‘crack’.


On Thursday we had our first official class. The night before I had a horrible dream about arriving late and having to do punishment push-ups. In an attempt to avoid said scenario in real-life I left work even earlier, but sadly luck was not on my side – just a bit of rain in CT and the roads turn to chaos, I’m not big on patience and driving really tests my limits.




I arrived at the class resigned to my push-up fate; my luck seemed to kick in then because Fawaaz (Major Pain), our instructor said he was only joking. I did my 12 minute running test, did 13 run/walk/jog laps around the track, and then joined my team for some stretching: arms, chest, calves, hamstrings, triceps and exercises: lunges, sit ups, crunches, the plank.


All in all it was good workout. Today I’m starting to feel some stiffness in my thighs, my abs and my arms and it’s a good feeling I just realised how much I’ve missed exercising.


Major Pain swears that it will be the easiest workout we’ll ever have. Bring it on, I say!


My goal for the next class is simple: BE ON TIME!


Till next time…

Private L reporting for duty

August 1, 2011 in Uncategorized

I’ve been on fitness hiatus for a few months now, I can write up all the excuses that come to mind, such as: my gym contract expired, I moved recently, I just don’t have any time – you know, the usual nonsense. The truth? I’ve just been too lazy.

About a month ago I got a very loud fitness wake-up call; my work has an annual wellness programme, if you’re super fit you can bag R2000. I must’ve been suffering from some grandiose delusions thinking that I could’ve stood a chance, I failed dismally.

I was so disgusted in myself, last year I practically kicked wellness ass (even though I didn’t win any cash) my fitness was on point I ranked very good for the 3 minute fitness step test this year around I couldn’t do 2 minutes without being winded. I asked the trainer how long it would take me to get back to that level he said about 3 months.

So when our FitnessEd sent around an email about Boot Camp with SSISA I jumped at the chance. This was the perfect opportunity to get back into the swing of exercising. I was pleasantly surprised that I was selected to fill one of the four media spaces available to join the programme.


I’ll be doing the Lite Programme for 8 weeks, 3 times a week for an hour in the evening. The programme includes endurance and cardiovascular fitness, strength conditioning, core stability, circuit training, hiking, obstacle courses, yoga, pilates and much more. There’ll also be workshops with a dietician, biokineticist, psychologist and a yoga guru. The programme targets both body and mind which right now I’m in desperate need of.

Today I have my official assessment and I’m filled with both excitement and trepidation if my last fitness results are anything to go by I’m in pretty bad shape.

I’ll be recording my fitness adventure over the next 8 weeks I hope you’ll read all about it.

Stay tuned for my next installment.

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