Loading

73 posts categorized "Fitness"

April 02, 2014


My weight and my body fat.


Right at this very moment in time, I weight 115.5 pounds. This scale in my bathroom is extremely precise as I weigh exactly the same on the calibrated scale that I stepped on at a body composition analysis center this morning. 115.5 pounds.

IMG_9160The reason I was at the analysis center is because they specialize in the hydrostatic evaluation of measuring a person's body fat. The process is one where you put a bathing suit on and get submerged into water to get a true and accurate measurement of the fat that you have, versus lean body mass. The reason I wanted to do this is because I've known that how much a person weighs is an incomplete story in terms of how fit they are. A person could weigh 115.5 and look really heavy because most of it is fat. Conversely, a person could weigh 135 and look really toned and lean because most of their weight is muscle.

Recently I had two different people do two different measurements using one of those pinch instruments where they grab your skin/fat and record the numbers to calculate your body fat. The first person who measured me said I had 21% body fat and the second person who measured me said I had 38% body fat!

What was most upsetting about these very different measurements is that I felt I was getting really mixed messages. I mean, if someone said for sure that my body fat was 38% I could accept that and decide to work hard to reduce that percentage. But I felt because the measurements were so radically differet, with the second one putting me on the verge of being morbidly obese that I felt I needed to get to the bottom of this ... espcially because I've been training so hard to build muscle.

IMG_9167So ... after the official dunk tank this morning, the analysis revealed that my body fat is at 16.41%.

For my height (5'4"), and my weight (115.5 lb), and the measurements of my bones (they measured my ankle for this), my ideal body fat percentage is 22%. However, if my goal is to become a super duper competitive atheletic type, I could aim for a 13% body fat.

IMG_9158

It feels good to get this information. I feel more motivated than ever before to keep doing what I'm doing, which is to lift heavy, run fast, get good sleep, and eat real food in moderation.

At the same time, I know that I don't wnat to become that person who chases numbers and percentages all the time. I know that the best scale is within me where as long as I am honest with myself, I have all the senses to know how fit I am based on how I look in the mirror, how winded I am when I run or go up the stairs, how my clothes fit, and so on.

Anyway, I wanted to share this information because if you are planning to get your body fat measured, I really really recommend staying away from those contraptions that people put onto your skin because you'll get inaccurate measurements. Also stay away from those things you grab like handle bars with electrical currants that go through you. That's the worst of all. I really do think it's worth the 50 bucks to go get dunked and get it right.

#everydamnday

:)

January 20, 2014


Jump Rope Tabata


So with my current 2014 goal of not falling below 317 days of workouts, I had a challenging past weekend with so much going on and I was afraid I'd miss too many workouts. And then I remembered my trusty jump rope. Thought I'd share with you my jump rope workout routine based on the Tabata method. (For more info on Tabata, Google it!)

Jenny Doh TabataPART 1

  • 20 seconds of intense jumping followed by 10 seconds of rest
  • Do that 8 times, which equals 4 minutes
  • Do that full set 4 times, which equals 16 minutes

Stop there or add ...

PART 2

  • 3 minutes of intense jumping followed by 30 seconds of rest
  • Do that 3 times, which equals about 10 minutes

Here's another way to look at it:

PART 1: [(20 seconds jump/10 seconds rest) x 8 rounds] x 4 sets
PART 2: (3 minutes jump/30 seconds rest) x 3 rounds

The APP I use on my iPhone to do my Tabata timing is called Roundtimer. Simple, easy and perfect for timing high intensity interval trainings.

January 17, 2014


Favorite Paleo Chocolate Cake Recipe


Thought I'd share with you my favorite recipe for Paleo Chocolate Cake. It's a super moist cake that's kind of brownie-like. This recipe will allow you to make one 9-inch round. I never frost it. It's  perfect as is.

Paleo chocolate cake

WET INGREDIENTS
• 6 eggs at room temperature
• 3/4 cup of honey
• 1/4 cup of maple syrup
• 1 teaspoon of vanilla
• 1/3 cup of liquified coconut oil (most coconut oils come in a solid form so just heat it enough so that it becomes melted)

DRY INGREDIENTS
• 1/2 cup coconut flour
• 1/2 cup cocoa powder

OPTIONAL INGREDIENT
• 1 cup of dark chocolate chunks

DIRECTIONS
• Turn on oven and set at 350 degrees.
• Take out the eggs and place them near the oven so that the heat can take the chill out of the eggs and bring them close to room temperature. This is important because if the eggs are cold, they will cause the coconut oil to solidify during the mixing process, which you want to avoid.
• Mix wet ingredients together in a bowl
• Mix dry ingredients together in a separate bowl
• Pour the dry mixture into the wet mixture and mix well until smooth
• Pour the batter into a 9-inch round pan. (There's no need to grease and flour the pan as long as it's a non-stick pan.)
• Drop dark chocolate chunks into the top of the batter in the pan. This is optional because some paleo people don't eat chocolate.
• Place the pan into the oven and bake at 350 degrees for 30 minutes.

January 06, 2014


Mike Tyson, Alignment, Abyss, and A Way Back


In his recent op ed piece for the New York Times, Mike Tyson offers a glimpse into his current struggles as a recovering addict, and how as such, discipline isn't something you strive for just as a new year's resolution but something "necessary for every moment."

Mike TysonHe describes how very disciplined he was when he was fighting his way to becoming the youngest heavyweight champion in history. You can see that discipline in the photo above. Eye of the tiger. The kind of discipline that you put on every day because everything is aligned ... your coach, your vision, your body, your mind, your skills ... your complete being. The discipline you stay committed to, even when people try to tear you down.

He describes how everything spiraled down when the alignment got messed up ... with his coach passing away, with his goals having become achievements rather than goals, and the birth of an entourage that got him high as a kite and out of touch.

The article makes me think about alignment. Especially this time of year. There's something about January and the number 1 that makes us feel that there is a clean and disciplined slate ahead of us.

But I don't think it's just necessarily the name of a month or the number 1 that can get us in alignment. Other things have to come together. And I think those "other things" are different for different people. When they come together, they just do and it works. And we find discipline. It can happen January 1st or March 31st. In the morning or in the middle of the night. But when they don't come together, we might taste discipline but it's fleeting and it goes away and we frequently beat ourselves up for falling short. But I wonder if it should be less about beating ourselves up and more about investigating what the elements for our true alignment need to be. Getting real and honest and vulnerable about what we need, regardless of how others might judge what we need.

In terms of fitness, I definitely think it's all about alignment. For some, Weight Watchers works because it just does. Have you seen Jennifer Hudson for goodness sake? For others, it's running, or biking, or boxing, or an intense body combat program ... or eating vegetarian, or eating paleo, or eating raw, or eating many small meals or eating a big lunch and small dinner. Some need a support group or trainer, while others need complete silence.

Bottom line: elements for alignment are unique to each person.

For all my life but definitely for the past 5 years or so, I've been really passionate about fitness. This year, part of my alignment is an image I found on the Internet. The image inspires me so I have a copy of it placed in strategic places, including my organizer. It's also in my kitchen and in my bathroom. Another alignment element for me is actually the assorted social network platforms like Instagram, Facebook, and this blog. By being able to post updates on my workouts and eating habits, it motivates me and keeps me accountable. Other elements include great fitness coaches, a palate that has come to love clean food, and a schedule that allows me to shop for and prepare clean food.

Photo-22

Tyson's commentary makes me think about how in many ways, the important thing in life is the journey and not the destination. My abs aren't terrible right now ... they're actually pretty good ... but I like the thrill and challenge of aiming for better as I focus on the journey and the vision and not the destination.

Perhaps a year from now my alignment elements will change and this image will be replaced by a chant ... and rest assured ... someone will be there to pooh-pooh my chant. Just like there are those who pooh-pooh images like this one as being shallow and vain. People like to pooh-pooh elements of alignment that work for others. People love Jennifer Hudson but people also love to tear her down. Same thing with Tyson. Same thing for you, him, her, them, us, me.

Jenny Doh

To all of this I say this: Once you find your unique elements that work, hold on to them if you want to. Because you know what?
What works works.
And what doesn't, doesn't.
Don't let anyone shame or judge your elements of alignment that work.

But even if there are times when your alignment feels off or completely lost, and the choices you make, one after another, are bad and you know they are bad, and even after huge falls into the abyss wher you know you are in a cesspool that is vile ... with people who are bad and you know things are not working, I think Tyson is living a story that shows that there is a way out, and there is a way back to alignment and back to living the journey. Not the destination.

November 09, 2013


Painting with Boxing Gloves


Ever since watching the film, Cutie and the Boxer, I've been so fascinated by artist Ushio Shinohara. He painted and sculpted in many different ways, including the use of boxing gloves. So very cool. And so that's what I've been doing lately ... inspired by Shinohara ... and all the great boxing instruction I've gained from my coaches Tee and Corey from UFC Gym of Orange. (The best coaches in the world and the best boxing gym in the world, quite frankly.)

IMG_1187

IMG_1135I usually box-paint with one color, then add a second color and then a third.

IMG_1144

33

IMG_1164And then I bring it inside to do some additional work to it and it turns out looking something like this.

Photo-58
Here's a tiny little video that shows the process.

 

October 10, 2013


Be Ready. Not Hyper-Ready


I boxed today. Noon class with the one and only Coach Tee. We were doing our usual thang. Everyone partnered up ... with one person punching and the other person catching. Just for a few minutes. And then rotating so that you work with different people.

jenny doh
So this guy rotated to me. Never seen him before in my life. New. Strong dude with muscles. He didn't really know how to throw ... and instead of throwing lightly to learn, he threw really hard ... to ...  I don't know ... over compensate? So I called out jab-cross-slip-slip and he ended up throwing jab-cross-jab-cross ... right into my face. He hit my face pretty hard, causing my glasses to smash into my face. I squealed. Thankfully my glasses didn't break. And neither did anything else on my face. Holy close call.

Tee checked to make sure that I was ok and then he gave a talk to the dude and then started laughing his ass off. It was all good cause I started laughing my ass off too. It's like family when we see each other involved in epic fails ... we check to see if our family members are ok and then we start busting up laughing.

When I box and get in my fighter's stance, the voice of Tee is always on my mind ... "Jenny ... relax. Prepare to fight but don't be so tense" is what I hear him saying. Like be ready to throw punches but don't tighten up so much. Don't be hyper-ready.

It's the same thing my archery coach, Janet, says to me when I'm ready to shoot.

jenny doh
Think about what you're going to do before you draw.
Then draw.
Don't over-think once you draw. Be steady and still but relaxed at the same time.
Be ready but not hyper-ready.
Then release like a spring, with flexibility and ease, not rigidity.

Ready but not hyper-ready.
Strong and steady but flexible.

I think this advice applies not just to boxing and archery but also to life. It's about balance. Good advice that's easier to remember when you're in practice mode and very easy to forget when out of practice mode. 

September 27, 2013


Paleo Chocolate Chip Cookies (Cakey Version)


You probably know by now (especially if you follow my IG feed), that I eat a paleo-based diet. At times, I embrace small modifications ... just because life sometimes requires modifications.

One thing I've been experimenting with is making paleo chocolate chip cookies. I've been experimenting with several recipies that I've found online and developed a modified version that I think tastes pretty darn good. This final recipe results in small cookies with a nice cakey texture with flavor that my kids love. :)

paleo chocolate chip cookies recipe

Paleo Chocolate Chip Cookies (Cakey Version)


INGREDIENTS

  • 2.25 cups Almond Flour
  • .5 cup Coconut Flour
  • 1 teaspoon Baking Soda
  • 1 teaspoon Salt
  • .25 cup Coconut Sugar
  • 3 Eggs
  • 2 teaspoons Vanilla
  • .5 cup Maple Syrup
  • 1 10-ounce bag of Semi-Sweet Chocolate Chunks
  • .25 cup liquid Coconut Oil

DIRECTIONS

  1. Preheat the oven to 375 degrees.
  2. Mix the almond flour, coconut flour, baking soda, salt, and coconut sugar in a bowl and set aside.
  3. In a separate bowl, mix the eggs, maple syrup, and vanilla.
  4. Add the dry mixture from step 2 into the wet mixture from step 3.
  5. Add the Chocolate Chunks and liquid Coconut Oil and mix.
  6. Place a small amount of dough into your hands and roll into a ball. Place it onto the cookie sheet and flatten with your hand. Note: Unlike traditional chocolate chip cookie dough, this dough should not be spooned directly onto the cookie sheet. It needs to be shaped by hand and flattened so that the dough does not fall apart while baking. Repeat until the cookie sheet is filled with 9-12 cookies.
  7. Bake for 12-13 minutes.

NOTE: Just because something is Paleo or Gluten-Free does not mean that you overeat them without consequences. Enjoy these cookies and all other foods in moderation. :)

June 16, 2013


Certainty


Jenny Doh

"What should I do?" she asked.
"That's not the question," he said. "What will you do?"


"I will paint," she answered.
"And I will box."
"I will paint and box and then paint some more and then box some more. Of that I am certain."


Jenny Doh

Jenny Doh


Jenny Doh

May 01, 2013


Peppermint Water Recipe


Wanted to pass along a great tip that I learned from a friend, on how to make Peppermint Water—great when you need a boost while working out or a boost late in the afternoon when you're fading out.

Peppermint Water
WHAT YOU NEED
- 16-22 ounces of water in a bottle*
- Small bottle of peppermint essential oil (I got mine from Mother's Market)

Now Essential OilsWHAT YOU DO
- Put one drop of peppermint oil into your water bottle filled with water. (One drop is really all you need. It goes a LONG way.)
- Close the water bottle and give it a nice shake so the oil gets nicely mixed.
- Enjoy!

Life Factory Water Bottle
*My water bottle is by Life Factory. It's made of pure glass, which makes water taste the best. The bottle comes with a  cradled by  a silicone sleeve, so that even if the bottle gets knocked around a bit, it will prevent breakage. I have a 22-ounce flip cap version with a little flip top that can open and close ... great for the gym. But the top also unscrews completely ... great for when I'm crazy thirsty. I try to drink 3 of these a day ... not always with the peppermint oil. That's just when I need a pick-me-up.
Jenny DohTo water.
To life.

EDIT IN: Research regarding peppermint oil shows that it is a safe to consume at recommended dosages (adults .2 to .4 mL three times a day and children .1 to .2 mL three times a day) but that it can have negative effects due to potential toxicity that can occur at higher/excessive doses. Here's an article that explains.

April 29, 2013


Perfectly Paleo :: Baked Sweet Potatoes Recipe


Nothin' better than baked sweet potatoes. And the best part: they're Paleo! Not rocket science but here's how I make em.

WHAT YOU NEED

  • 4-6 small or medium sweet potatoes*
  • Sharp kitchen knife
  • Baking pan
  • Butter**
  • Black pepper
  • Himalayan salt

 *Sweet potatoes are the ones with the lighter skin and yellowish flesh when cooked. Yams are the ones with darker skin and orangeish flesh when cooked. Either kind will work. I personally prefer sweet potatos. In Korea, you call them Go-Gu-Ma.

**Technically, butter is not Paleo. But butter is one of those things that is up for debate amongst many Paleo-enthusiasts and accepted by many as a modification in moderation. It's a modification that I personally embrace.

WHAT YOU DO

  • Pre-heat oven to 450 degrees.
  • Make criss-cross slits on the sweet potatoes with a sharp knife. You can also poke holes in them with a fork but that's harder to do.
  • Place the sweet potatoes into a baking pan. I can usually fit 4 to 6 and sometimes even 7 sweet potatoes. 
  • That's it! Don't do anything else to the sweet potatoes. Don't put sauces on them or anything else. Just put them in the oven for 1 hour to bake. I have found whether I put in 4 or 7 sweet potatoes, the results are always the same.

Paleo Sweet Potatoes

  • Once you take them out of the oven, cut them down the center and put a little bit of butter. It'll melt pretty fast.
  • Add fresh ground black pepper and himalayan salt.

Paleo Sweet Potatoes

  • Smoosh it all together and enjoy. Skin and all.

Paleo Sweet Potatoes
Usually I'll have an extra one or two leftover baked sweet potatoes for the next day, which is a great thing. I keep them in the fridge and then heat them up for a lunch or a snack and they taste just as good.

Happy Paleo. :)

Advertise with Us!
Self-Serve. Easy Peasy.


   
   
   
   
   
Crochet Hemp  
   
Disclosure:

Some links on this blog are affiliate links for which I receive a small percentage of any sales generated by the link.
 
   


Featured on CRESCENDOh.com



Subscribe to this blog's feed

 
Related Posts Plugin for WordPress, Blogger...