Benchmarks: Week Twelve

Benchmarks 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here ten months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Back Into A Routine

Fresh off my weeklong detox and ready to train full-time, I decided it was time to get into my usual routine. Body fit in the mornings, a light breakfast, cross training in the afternoons, a healthy lunch, and then a few hours of rest before a small dinner. Doesn’t sound all that exhausting, but trust me, it can really take it out of you. The classes at Tiger are intense and require a great deal of rest and recovery to prevent injury or muscle fatigue.

Benchmarks 1Getting Stronger

On Saturday, I took another trip to the wake park with friends and did some wakeboarding. It had been well over a month and a half since my last experience there, and I could really tell a big difference in my strength and ability. Over 5 kilos lighter and a good deal stronger, I was able to get a lot further on the course and found launching off the dock to be easier than I previously had. It was such a good experience; I even treated myself to a couple drinks afterward at a beach club.

Knowing When To Slow Down

When you’re training 5-6 days a week, multiple times a day, it’s important to listen to your body. If your mind says “stop,” you might be able to push harder and test your limits. If your body tells you to stop, on the other hand, it’s important to do so. Overtraining can quickly lead to injuries and illness. It’s a lot better to miss a class because you feel to sore or exhausted to participate, than it is to spend weeks away from training due to mistreating your body.

Benchmarks 3The End Of Week Twelve

I step up on the scale and discover I’m down 0.8 KGs (1.7 LBS) this week. While its not as high as my usual weekly total can be, I’m thrilled to be losing weight at a steady pace, now that I’ve returned to my pre-detox routine. I was definitely worried that my body might be resistant to burning fat after a week of super-clean eating, but that’s clearly not the case. If I can keep going at the pace I am now, I should definitely be at my goal weight of 85 KGS (187 LBs) by the end of the year.

What’s Up Next?

This last weekend was the monthly BBQ beat down, which often means alcohol and poor food choices are on the cards. They certainly were this time. What that means, though, is I need to work extra hard this week to make up for the extra calories consumed. Can I burn them off and have another great week on the scale? I guess we’ll see next week! Until then…

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Whos That? An Interview With The Chef Of The Tiger Grill Cheffy Baby

Cheffy 4A self-described “Alien food freak sent from the future to save the human palate”, Cheffy has been wowing Tiger guests with his culinary creations for the last year and a half. A graduate of the Culinary Institute of America in New York, Cheffy and a 1994 James Beard Nominee; Cheffy has worked in nearly every facet of the restaurant industry as well as 23 years on TV. Always around camp, Cheffy loves speaking with guests about nutrition and healthy eating. He believes the Tiger Grill is an important tool in your arsenal, but how you use it is up to you.

What was your first job out of culinary school?

I got my first chef job two weeks out of school, as the executive chef at a large hotel. Catering, room service, a café, a regular restaurant and I had to feed 150 employees a day. I had like six different operations going on.

Were you there a long time?

Not long. It wasn’t fun; I only had Sunday nights off. So I started my own catering business, which was dinner party catering. My favorite thing in the world is a dinner party. There’s nothing better than a group of friends getting together at someone’s house. Playing music, drinking wine, eating food, and chatting; that, to me, is the best night in the world. I decided to cater to that, but I didn’t have a way to market it.

Cheffy 3How did you solve that problem?

I noticed that local television stations had chefs on all the time and they got to promote their restaurants. So I called one of the television stations. They said no. “We don’t know who you are and you’re just a catering business.” So I said, “Well, just let me come cook for you.” I went and cooked for them, and they said, “OK. You can be on the show.” From there my catering business took off in a big way.

When was this?

It was 1989, the same day as my ten-year high school reunion. It was great going to the reunion after having just been on television. After that, I went to another television station and did the same thing. Then that station offered me a job on the Murphy In The Morning show. I eventually played a practical joke on the host of that show, and while he laughed it off, I was never on his show again. Yet, we are still friends.

Was that the only show you were on?

Eventually, I was on every network in the city.  In 1994, I had a show on the Tampa Bay CBS station and was nominated for a James Beard award. That’s the Academy Awards of the culinary world. In 1995, I hit gold when I was hired as the Body by Jake FIT TV chef. They show a lot of repeats on Discovery Channel and I still get emails from viewers.

Cheffy 2James Beard Award? That’s a huge honor. Did that open doors for you?

After the James Beard nomination, I continued with TV, radio, newspapers columns and even started doing infomercials. I was working six days a week in Tampa on the radio and the head of Florida Citrus happened to be a listener. I was using my catering money for weekly food travel excursions like to New York, California and Europe. I used to tell the listeners “the station has sent me somewhere again” Luckily, Florida Citrus thought I was making much more than I actually was so they had to stack the deck to get me to be their next spokesperson.

What was your job with Florida Citrus?

They needed to sell fresh grapefruits, but didn’t have any great ideas how. I explained to them that if people didn’t love grapefruits, it was going to be tough to get them to buy them or cook with them. My idea was to pitch grapefruits to the public as a larger slightly sweet lemon. Anything you can use a lemon for is even better with a grapefruit. They loved the idea. That was the beginning of Cheffy Baby World Food Tours that lasted until 2010. After almost 2 million air miles, it was time to stop touring.

That made you their go-to grapefruit guy?

I was in charge of marketing grapefruits and I had lots of ideas. You can put it on fish instead of lemon, use it in pan-fried vegetables, or use it with chicken! I went with the grapefruits on a television tour across the country. It was like I was on a rock tour. It really took off, but then we hit a roadblock. Wal-Mart wouldn’t accept the promotion materials. They sent me to meet with a VP there, really one of the top guys, and I convinced Wal-Mart to accept it.

Cheffy 1Sounds like you worked your magic. Where did you go from there?

After getting an in with the Wal-Mart people I decided to go after the biggest fish in retail. My goal, upon graduation from culinary school was to be a spokesperson. So I contacted Wal-Mart Merchandising VP and sold him on making me their in-store culinary television spokesperson. I was in front of ten million people a week and distributed over 25 million Cheffy Baby recipe cards annually. That gig was awesome.

How did you first hear about Tiger?

I’d been living in Thailand for over ten years and decided to go back into the culinary underbelly and back to work.  Of course, everyone in Phuket knows that Tiger is an industry leader, so it was a perfect choice.

How long have you been at Tiger now?

A year and a half. I took a job at Tiger because the opportunity to prepare luscious fitness food really excited me. It’s a careful balance. It has to be healthy, but you also have to have great flavor or people aren’t going to show up. Live well, train hard, and eat right.

Benchmarks: Week Eleven

Benchmarks 4Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. At my heaviest weight eighteen-months ago, I weighed in at 160 KGs.  I’m here at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

The Detox Ends

After a full seven days of detoxing, I come away from it with a few thoughts… First, I was surprised how much energy I felt during the detox period. I thought the lack of carbs and meat would leave me lethargic and tired, but it was actually quite the opposite. Second, while I occasionally felt some cravings, I was able to deal with the general hunger pretty effectively. Finally, I definitely enjoyed the experience and would love to do it again. I wasn’t quite sure what to expect from detoxing when I embarked on this week-long journey, but I am very satisfied with the ultimate results.

Benchmarks 2Easing Back Into Things

Starting last Tuesday, I began to integrate normal foods back into my diet. I stuck with fresh fruit and veggies on Tuesday, but by Wednesday I had begun to add lean meats and egg whites into my meals. I waited a couple more days until I allowed myself more refined carbohydrates like rice and bread, but by doing it slowly my body was able to digest those foods without any problems. I’m excited to see if my digestion remains good over the next few weeks and months and to see if my body is able to more effectively pull vital nutrients from foods post-detox.

The Key To Weight Loss

Benchmarks

Some have asked what I’m doing to lose weight and the answer is very simple. No fad diets or extreme eating habits, I’m just carefully consuming fewer calories than I’m burning. Using Google, it’s quite easy to discover your BMR (basal metabolic rate) and to factor in the Harris Benedict equation to determine your daily caloric needs. In my case, due to my large weight and intense exercise schedule, my body burns 3920 calories per day [BMR=2273 x 1.725]. If I want to lose 2-3 pounds a week, I need a weekly calorie deficit between 7000-10,500 calories. That means daily I need to burn between 1000-1500 more calories than I consume. I can allow myself between 2400-29000 calories a day and still lose weight. You don’t have to starve yourself to live a healthy life. You just have to put in the work when it comes to exercise and make reasonably smart food decisions throughout the week.

The End Of Week Eleven

Benchmarks 3

I step on the scale for the first weight in after the full detox has been completed. I’m down another 1.8 KGs (4 LBS). That means I’ve lost over 40 pounds in the last eleven weeks! It’s been a tough struggle so far. I’ve had travel, injuries, weight gains and plenty of other distractions, but I’ve managed to stick with it and keep going. That’s the most important key of all when it comes to weigh loss. Never lose hope and never give up. You might be struggling to find the right path of weight loss that works for you, but it’s out there. Don’t let fear or shame stop you!

What’s Up Next?

This week will be my first week back doing my normal training schedule. Training twice a day and focusing on healthy eating habits. I’ll be very interested to see if there is a post-detox plateau effect as my body starts to readjust to eating many of the same foods I use to. Time to get ready for another excellent week at camp.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Victories: Sara Ahariz – Four Months To A New Perspective

Sara 1A twenty-three-year-old home care worker from Denmark, Sara has lost a lot of weight and has rediscovered herself at Tiger. She likes Tiger so much; she doesn’t even know when she’s going to leave! Sara’s favorite part about training at Tiger is that she’s able to get out anger and aggression during Muay Thai training. She says it’s important not to focus on anyone else’s training, but to simply be as focused and hardworking as you can be!

What first made you want to come to Tiger?

I hadn’t heard about Tiger until I searched on the internet and found it about a year ago. I was down on the bottom in life and I felt very depressed. I came to Tiger to save myself. I’ve been here four months now and I don’t know when I’m going to leave.

When you arrived at Tiger did you set any goals for yourself?

My main goal was to clean my mind and my heart. I also wanted to lose weight, but the most important thing was to gain some self-control and to be in charge of my own actions.

Four months later, how do you feel about those goals?

Sara 2

I feel great. I have done more than I thought I would.

What accomplishments at Tiger are you proud of?

Everything. When you come to Tiger, you have the opportunity to fuck up and keep doing what you’re doing at home. Or you can take advantage of being in a new country and meeting new people and having more time. At camp, you have the peace to deal with your personal problems. All problems come from something. Personally, I’m a very deep person and I wasn’t able to be deep back at home because I was busy. So here I took advantage of only being responsible for myself.

What kinds of challenges did you face along the way?

A lot! When you come here, you meet a lot of really nice people. Some people are strong and have focus, but not everyone. Don’t just go with the flow. Some people lose their focus and end up partying all the time and drinking. Some people stay focused. You can choose.

What advice would you give to someone thinking about coming to Tiger?

Sara 3

Every day I go through all my actions. Every action I do, I think about why I’m doing it. I think, “Sara, you’re in charge.” I have to keep with that. You have to challenge yourself. Sometime you can eat your feelings, so you need to change your thinking. I had to push myself to eat boring things like broccoli and fish every single day. I was constantly talking to myself and learning how to separate real hunger from fake hunger. The mind is stronger than you think. Your body can handle a lot. It’s all about figuring out yourself. Back in Denmark, I worked with Abdel Fitness as a test client. He gave me the training plan and meal plan that Im working on. He has given me incredible support and now its all in my hands to finish.

What surprised you the most about Tiger?

I didn’t really expect anything, but I was surprised there were so many people. We all come here to figure ourselves out in different ways. Life is all about how you look at things. You can look at Tiger as just a training camp, but we really are all the same, just people fighting toward different goals.

Sara 4Do you plan on coming back to Tiger?

Every year.

To find out more about Sara and to continue following her journey, check out her Facebook blog at https://www.facebook.com/pages/Kr%C3%B8lles-v%C3%A6gttab-i-Thailand/107468349428167. Sara also wants to thank Abdel Fitness in Denmark for working with her to develop a training plan and a diet plan to help her on her weight loss journey.

Victories: Orzullah Majidi – Fitting Into The Perfect Dress

Orzullah 1

Born in Afganistan, Orzullah Majidi moved with her family to the United States when she was only a year old. If growing accustomed to an American lifestyle of burgers and movies wasn’t enough to pack on pounds, moving to Kabul a couple years ago made the situation even tougher. With her workouts limited due to a difficult security situation, her health and physical condition deteriorated. Having been at Tiger for a total of three months, she was recently able to fit into the dress of her dreams on the day of her wedding. She says the burpee is both her favorite and least favorite exercise, due to its grueling but effective intensity.

How did you first hear about Tiger?

Through a friend of mine named Vianni who always goes on fitness holidays. It was two months before my wedding and I was really stressed out. I was under a lot of pressure to look a certain way. I really needed to get away, so I decided Tiger would be killing two birds with one stone. I could hang out on the beach but also get to look great in a wedding dress.

What first made you want to come to Tiger?

A lot of it had to do with the wedding, but really I just needed to make a big change.

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When you arrived at Tiger did you set any goals for yourself?

My goals when I first came were all about physical appearance. I had no intention of being healthy, I just wanted to be thin and look good in different outfits. The biggest thing Tiger gave me was the realization that looking good is also about feeling good. It’s fitness and strength. Confidence comes from feeling good and living a healthy life. It’s not all about the numbers on the scale.

You feel like you’ve accomplished what you came here to do?

Definitely. This is the first time I’ve ever traveled alone. In 2005, I didn’t even have a passport, but here I am working out with a bunch of athletes in the jungle. It was very intimidating, but it’s also been very rewarding. Other than the healthy physical condition I’ve built, I’ve also gained a lot of confidence. It’s tough to walk into a camp where its mostly men and there are world class athletes training right next to you, but I did it. You can do it to. It’s amazing.

What accomplishment at Tiger are you most proud of?

Not being afraid on a daily basis. Just continuously going, despite immense fear. Fear holds so many people back from even trying.

What kinds of challenges did you face along the way?

There’s always fatigue. There’s always the bad day where you just want to go home and not do it anymore. There are the scrapes and bruises and injuries along the way that can depress you. That’s the hardest challenge for me, just to keep going.

What classes did you mostly attend?

I loved the yoga. I have to say it’s great for balance, helping you overall with staying focused and not getting injured. I loved the body fit beach workouts. They’re the toughest, but I love them. I really enjoyed western boxing. I also loved BJJ and was surprised how much fun it was.

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What advice would you give to someone thinking about coming to Tiger?

Just try it. Just do it. Just walk in and just let go of the fear and anxiety. Go it ready to have fun, believe in yourself and everything else will happen on its own.

Any advice for someone getting ready to come to Tiger?

I guess it would depend on your age. If I had known what my body was like, I would have started taking some joint supplements before coming out. Just from having the extra weight on your joints, they really help. Also start learning to drink water instead of other things like soda.

What surprised you the most about Tiger?

The incredible people I met. You will meet people of all ages, from all over the world. It really adds to the experience.

Did you learn anything at Tiger that you’ll take home with you?

Don’t eat nothing. A lot of time people will slash so many foods out of their diet that they can’t maintain it in the long run. You have to find a happy medium. You can’t deny yourself everything, but you also can’t eat whatever you want, whenever you want. Try to incorporate a lot of fresh fruit and vegetables into your diet.

Tell me about one fun memorable thing that happened at Tiger?

The first time I finished a for-time cross training class. I think you almost have to experience it to understand how significant it was. I always say that Tiger should give me an award for coming in last. Last and proud. So when I finished a class in the allotted time, it really chocked me up. Just finishing the workout in less than thirty minutes next to a bodybuilder and Muay Thai fighter was really special.

Orzullah 2

Challenges: Kevin Wyss – Six Months Of Training

A twenty-five-year old systems administrator from Switzerland, Kevin Wyss is spending a total of six months at Tiger. Working in an office, he realized that his weight had slowly started to rise and he has come to Tiger to take care of business. He’s been at Tiger one month so far and he can be found every afternoon in the Beginner’s Muay Thai area working up a sweat. He says that he hasn’t encountered an exercise at Tiger that he didn’t enjoy and that his favorite workout is Muay Thai.

How did you first hear about Tiger?

I read in the newspaper about someone who had been at Tiger and had lost 100KGs in one and a half years. I wanted to try it too. Not to lose 100 KG, but lose some weight.

How did you first hear about Tiger?

I read in the newspaper about someone who had been at Tiger and had lost 100KGs in one and a half years. I wanted to try it too. Not to lose 100 KG, but lose some weight.

Tiger 4

Had you done much exercise before coming to Tiger?

Twice a week I would play some squash with a friend, but nothing else. No other exercise of sports.

Have you ever done martial arts or fighting sports before Tiger?

I did karate a long time ago. I did it for one year, but nothing since I was younger.

Have you set any goals for yourself to work toward while you’re training?

I want to lose 30KGs in the six months that I’m here. I’ve been here one month so far.

Kevin 2

How do you feel about that goal now that you’ve started training?

I feel good. I think I can reach it.

What classes have you been taking?

Right now, I’m doing just the afternoon Muay Thai class. I want to start the body fit in the morning soon.

Are you following any specific diet or food plan?

Yes. I’ve been avoiding carbohydrates and focusing on protein. Things like meat and omelets.

Has anything surprised you about Tiger?

Tiger 2

You meet good people from all over the world. They are very friendly.

Do you have any advice for prospective guests?

In the beginning, it’s very hard. After only five minutes of exercise and you are exhausted. But once you reach week two or three, you feel much better. Like you have more power.

Have any parting thoughts?

I think Muay Thai is the best balance between endurance and power, that’s why I do the Muay Thai classes.

Benchmarks: Detox Part Two

Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. I’m at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

What’s This?

Tiger Muay Thai & MMA and Atmanjai Wellness Center are now working together to offer combined programs for those interested in detoxing at Atmanjai prior to the beginning of their training (or after their training has finished!) For the next seven days, I’ve started participating in a week-long cleanse at Atmanjai to help get a better understanding of the services they offer and discover how a cleanse might just be the perfect way to accelerate the weight loss process!

What Are My Goals For Detoxing?

Detox 2

I have three main goals participating in this detox. The first goal is to clear my system of unhealthy toxins. As a result, I will hope to train and diet more effectively. My second goal is to reduce unwanted cravings. I don’t have much of a sugar tooth, but I have to resist strong temptations when I’m around salty or oily foods like pizza and nachos. I’m hoping by detoxing and avoiding unhealthy foods, that I’ll be able to reset or refine my palate away from salt, sugar and fat. My final goal is to continue to lose weight, as I have been the last nine weeks. Individuals on the “Eat Well” detox have been known to lose up to 1KG (2LBs) a day, but as I’ve been eating healthy and avoiding toxic foods, I’ll be very happy if I lose half a KG per day (1LB) while detoxing.

Who Would Benefit From A Detox?

After having only spent a few days at Atmanjai, it’s already my belief that everyone who comes to train at Tiger would benefit from a detox. There are countless health benefits; you feel lighter and a strong sense of clarity whilst on the detox, and luckily the negative side effects from toxin release have been minimal. Some fighters or fitness enthusiasts might be reluctant to detox, but I would encourage them to do some research online about how a simple seven day detox can assist in rebuilding your body and mind into a better and more effective machine.

Detox 3Three Days Into My Cleanse

Day three is finished, and I’m feeling great. I was greatly concerned about feeling headaches, dizziness, cramps and other symptoms often associated with detoxing for general wellness. I’m on the Eat Well programs, which includes small salads and other raw vegetable meals as part of the program. Some of the other clients at Atmanjai are part of the Ultra Cleanse program, which allows you to only consume supplement shakes and teas, no solid food at all. Not to mention colemas twice a day. One of the girls currently staying there is on the Ultra Cleanse program for a full twenty-one days! Needless to say, that makes me value and enjoy my veggies and salads even more. Three days down, another four to go.

Check back on Monday for my latest weigh-in and to see how the rest of my detox goes. Also, check back during the next few weeks to find out about the exciting packages Tiger Muay Thai and Atmanjai are working together to develop!

Benchmarks: Detox Results

Detox 1Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. I’m at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

What’s This?

Tiger Muay Thai & MMA and Atmanjai Wellness Center are now working together to offer combined programs for those interested in detoxing at Atmanjai prior to the beginning of their training (or after their training has finished!) For seven days, I participated in a week-long cleanse at Atmanjai to help get a better understanding of the services they offer and discover how a cleanse might just be the perfect way to accelerate the weight loss process!

The Second Half

Detox 2

After a strong first half of the detox program, I felt more than prepared to take on the second half. By day four, some of the stronger craving I felt had started to dissipate. The smells of roasting chicken each day as I rode to Atmanjai no longer cause instant salivation. During a couple evenings, the most extreme food withdrawal symptom I experienced was a small headache at the crown of my skull. Even that, though, was only mild and went away quickly. As the detox progressed, the supplement drinks became easier to tolerate and most of the daily activities became second nature. By the end of day seven, I felt incredibly refreshed and prepared to restart my training and continue on my weight loss journey.

Detox 3How I Feel Now

Returning to camp after my cleanse, I’ve been told by a number of friends how refreshed I look and seem. I’ve been told my skin seems clearer and that the whites of my eyes seem whiter and less irritated than they previously had. I have to say, though, that the biggest change is my energy. I finished my cleanse on Monday and got back into training immediately on Tuesday afternoon. Having been only eating fruits and vegetables for the last ten days, I was performing burpee box jumps with the same vigor and strength I had been before embarking on the cleanse. Who knew fruits and veggies gave you energy? Apparently so!

Next Steps Forward

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I can’t emphasize enough what a great experience this cleanse has been and how strongly I recommend it to my fellow Tiger Muay Thai guests. It’s a great way to supercharge your batteries and cleanse your body of toxins. Losing weight is all about calories in vs. calories out. Most people know that. What they don’t consider are the different ways they can maximize the calories they burn and minimize the calories they take in. By eliminating unhealthy and unnatural toxins from your body, you’re putting it in the best possible position to burn the most calories it’s capable of. Also, by ridding your diet of high-fat, high-salt and high-sugar foods, you’re helping to limit the cravings you’ll feel for those foods in the future. Arriving at Tiger isn’t the solution; it’s just the first step. You have to push yourself during training sessions, eat healthy natural foods and do as much as possible to put yourself in the best position to succeed. I believe in you and I know you can do it!

Tune in next Monday to find out the results from this week’s weigh-in and check back over the next few weeks as Tiger and Atmanjai announce the package deals they’ve created!

Benchmarks: Week Ten

Benchmarks 1Welcome to Tiger Muay Thai’s weight loss and fitness blog. I’m your host, Aaron Rowland. I’m a 27-year-old writer from Los Angeles, California. I’m at Tiger to lose weight, improve my fitness and have the adventure of a lifetime. I’ve been here nine months so far and I’m staying indefinitely. My favorite exercises are the bicycle crunch and the medicine ball slam. Tire flips, suicide planks and burpees give me nightmares.

Cleaning Up

After a decent week of weight loss, I had to start preparing myself for the week to come. Instead of intense fitness classes and a high-protein diet, I would be relaxing all week surviving on just raw fruits and vegetables. The time had finally come to do a cleanse. With my cleanse set to start on Tuesday, I had to spend the next four days after the weigh in preparing my body. No more dairy. No more meat. Pretty much, no more fun.

Benchmarks 2For four days I needed to only eat raw fruits and vegetables. If I wanted something to drink, no more reaching for a Diet Coke. All water and juice, all the time. It wasn’t bad, but I think I relied on juice too much. I think I might have even gained a pound or two during the pre-cleanse from a huge increase in natural sugars. I wasn’t too concerned about that, though. I knew I’d be losing it quickly over the week to follow.

Getting Adjusted To A New Routine

It feels a bit weird to go from a hectic schedule of training to a relaxed flexible schedule. It almost takes a day or two just for the mind and body to slow down it’s pace. During the first few days of the detox at Atmanjjai, things went very smoothly. Doing the pre-cleanse helped me avoid many of the severe withdrawal symptoms people often associate with wellness detoxes. No headaches, no stomach cramps and I also didn’t suffer very strong cravings for salty and fatty foods.

Benchmarks 4That’s not to say certain things didn’t require some patience and dedication. As any dieter knows, it’s hard not to be able to eat the things you crave. Plus, while the colema is beneficial to your digestive health, it still isn’t the world’s most pleasant experience. That having been said, the first three days of the detox had gone well and I was excited to step on the scale.

The End Of Week Ten

I step on the scale and discover that I’m at 109.4 KG, which means I’ve lost 1.1 KGs (2.4 LBS). Not terrible, but not as much weight as I’d been hoping considering how cleanly I’d been eating. As I said above, I think I probably put on a pound or two during my pre-cleanse. So I’m not too disappointed in the results. Upward and onward.

Benchmarks 3What’s Up Next?

Tune in on Wednesday for an article summing up the rest of my experience detoxing at Atmanjai, and then check back next Monday for my Week 11 weigh-in to see how the second half of the detox affected my weight! We’ll also be presenting an interview with a current Tiger guest on Friday, so be sure to check that out.

Have a great week of weight loss! If you set your mind on it, I know you can do it!

Whats That? Cross Training At Tiger Muay Thai

Tiger Muay Thai offers Cross Training every day Monday through Friday from 1:30PM to 2:30 PM and from 2:45 PM to 3:45 PM. The two classes are identical, but split to keep class sizes small. No previous experience or fitness background is needed and the classes are held on the cross training mats past the MMA cage. No special equipment is needed to participate, but it’s a good idea to bring water and a small towel. Tiger instructor, Kitty Teppo, explains Cross Training below.

What is Cross Training?

It’s a constantly evolving strength and conditioning program where we implement everything from body weight exercises to Olympic weightlifting to barbell complexes and more. It consists of functional movements done at a high intensity designed to improve your life.

How do classes start?

Typically we start by introducing the workout. We’ll explain what the workout is for the day and then we warm up. Depending on the workout, we might work through a basic skill. For example, if the workout calls for handstand pushups, then we will work on developing that skill after the warm-up.

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What are the warm-ups like?

If it’s a short workout we’ll do a long warm up. If it’s a long workout, then we’ll do a shorter warm up. Maybe even just a lap of the camp. The warm up can consist of anything from mobility work with the PVC pipe, dynamic stretching, running and more. We’ll usually try to integrate the movements from the workout into the warm-up.

What do the main workouts look like?

It can be anything. Absolutely anything. It changes every single class. You will only ever do a workout more than once if we are doing it for comparison purposes to see how much you’ve improved during your time at Tiger. Other than that it’s constantly varied. Running, rowing, dead lifts, pull ups, box jumps, etc. Then it’s all put together in a way that makes sense.

Are the workouts timed?

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Most of them are timed, but in different ways. You might be going “for time”, like complete a certain number of rounds as fast as you can and then you’re finished. Other workouts are allotted a certain amount of time. You keep going and work out as hard as you can for an allotted period of time, regardless of your speed.

What’s the difference between body fit and cross training?

Body fit is more of a core and cardio workout. It really focuses on those two things. In some ways, it’s very much like a boot camp. The afternoon classes are more intense but can also be shorter. We only do functional movements, the things that you’ll need to master for regular life. The dead lift, for example… you use it every day when you pick things up off the ground. It’s all about functional high intensity movements. We also tend to integrate barbells and other tools we don’t use in the mornings.

Is Cross Training good for weight loss?

Cross Training is good for everyone. There are a lot of rumors around camp that the class is intense and that’s true. But we scale the workouts for beginners. The Olympic lifting might intimidate a lot people, but those workouts are only for the advanced section of the class. The beginner’s workout will be similar, but will use kettlebells or dumbbells in place of the barbell. And we scale the weight to whatever level you need.

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What if someone is just at the beginning of his or her weight loss journey?

It doesn’t matter. If you can’t do a pull-up we have options. We have resistance bands that can help you do a pull-up or you can do jumping pull-ups. If you can’t do a burpee, we have scaled versions of burpees. Everything can be customized to a person’s needs. It doesn’t matter what your fitness level is, there’s something for everyone.