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Happy Saturday, babes!
Today, I tried a new type of exercise; kickboxing! A big thank you to Knock Out Power Women’s Fitness who had free protein shakes and a whole class for the San Antonio Blogger Babes to try out! They are all about empowerment and helping women learn how to defend themselves.
To start, they had us doing 3 mins. of jumping jacks. Holy shite. I almost died. As someone who is into physic body building (AKA how you get that insta baddie body), I don’t need to do cardio because I lift very heavy, which gets my heart rate up. I hate cardio. I almost walked out right there (I know, I am a baby).
Then, we went into different lightly weighted lunge variations and squats. 1 set of 25 reps with no breaks between. Hell no. Y’all are going to mess with my gains. Also, when the guy demonstrated how to squat, he was on his freaking toes with his knees pointed together. That will never target your butt. I don’t understand the logic here with this “warm-up”.
It seemed heavy into high reps with low weight, which will break down your muscles as opposed to building them. Maybe 20+ years ago that would have been a good thing with the popularity of “heroin chic” (yeah, being so thin that you look like you are on drugs was the thing).
Now days, women want an hourglass shape. That means building the glutes, thighs, and shoulders to give the illusion of a tiny waist. If you do want to incorporate cardio, I highly recommend HIIT workouts for 12-20 minutes. This can be anything from bike sprints to a YouTube video at home.
This part was actually super fun! They had great and current music that I actually listen to! I learned all about how to properly throw a left and right jab, hook, and uppercut. This was very cardio intense as well, but far more manageable. If you are looking to learn self-defense or get out your anger, this is the workout for you.
HOWEVER, I would not recommend this for anyone with Scoliosis or muscular imbalances due to the lack of symmetry in the nature of kickboxing. The left and the right side are worked totally differently and there is a large amount of twisting at the waist.
At the end of the class, I was already over it. I felt like the man running the class was picking on my form over and over again, when it is impossible for me to twist in the way he wanted because my spine is fused. Honestly, I got really mad and just stopped and watched the rest of the workout. I felt very defeated. For someone who wants to empower women, he was not very encouraging.
The Ab Workout
Their ab conditioning would also not be great for scoliosis or neck pain. They had us doing a sit-up into a right and left hook. Which means, twisting again and putting stress on your neck and spine having to do a sit-up. Current workout science will tell you that sit-ups are not effective at targeting abs according to the *DFW Center for Spinal Disorders.
*”[Sit-ups] can do more harm than good. Most people use muscles in their hips when doing sit-ups, rather than their core muscles. And sit-ups put tons of pressure on your spinal discs, and you don’t want to do that.”
Instead of participating in this, I simply did Mountain Climbers for 3 sets of 20 reps. Then, I just held a plank for the rest of the time. These are great alternatives because they work the “corset muscles” that actually cinch in your waist! Building your outer layer of abs will actually make your stomach appear bigger because it adds bulk under the layer of fat you have. Spot reducing your stomach is not possible. You have to lose overall body fat (eating in a calorie deficit) in order to reduce your tummy. This is where that phrase “abs are made in the kitchen” comes in.
Work smarter, not harder….
Restore Hyper Wellness + Cryotherapy helped us out with our recovery. They came with a compression therapy treatment. Basically, you put these crotch high boots on and they inflate with air. It felt amazing on my legs!!!
According to Restore’s website, here is how Compression Therapy Works:
“The NormaTec Recovery System helps maximize recovery for both athletes and non-athletes. Using sequential pulse technology, NormaTec synergistically combines three distinct massage techniques to speed the body’s normal recovery process: pulsing compression, gradients, and distal release. Through these mechanisms, the NormaTec Recovery System maximizes circulation throughout the body to help you feel better, train harder, and recover faster.”
I also, met the sweetest woman who has her own workout clothing line called GLOW! This brand hugs you in all the right places, so you can feel confident while working out. Made from a thick, sturdy material, this brand cares about quality even with having such reasonable prices. Plus, there is ruching on the butt of the leggings to give you that round peach look. I purchased the light pink bra and leggings set. I am so excited to wear this new outfit to the gym!
I will never lie to my following, so here’s my conclusion. If you want to get in shape in 2020, don’t throw money at it. Do your research first! In my opinion, all you need is a Planet Fitness membership ($10-24 a month) and a YouTube account to get your workouts from for free. Easy peasy. Also, work on nutrition and be consistent, but that’s a whole other post!
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