Coach Ian – Week in Review:
What I’m reading:
Breaking Hate: Confronting the New Culture of Extremism – Christian Picciolini: I had recently read some articles by Christian Picciolini, a former white supremacist turned anti-racism activist, on NPR and The Atlantic. I find his perspective an interesting insight into how racism is formed and perpetuated amongst.
Sacred Cow: Diane Rodgers and Robb Wolf – This one is an important read on the power of regenerative agriculture and the mistruths spread about consuming less meat.
Me Talk Pretty One Day – David Sedaris
Product I’m trying:
Sfuels – SFuels is endorsed by Zach Bitter, an accomplished ultrarunner who holds the 100M time record, and has previously experimented with carnivore diet. While I know he is not entirely carnivore, he is on the lower carb, higher fat side. His podcast, Human Performance Outliers Episode 212 dives into his training strategy for a 100M race.
Big Sur Training – When you Can’t Run
Due to the fires, the air quality has been terrible and I haven’t been able to run. On Saturday, I replaced my run with a 60-minute EMOM keeping my heart rate between 135-152, which went like this:
Work: 10 Squats OR 15 KB Swings
- I would alternate between each exercise every 5 minutes
Active Recovery: Jumping Jacks, Jump Rope, Shadow Boxing, World’s Greatest Stretch, Balance Drills
- I would cycle through a different one each round, every 5 minutes I would be back at the top
I’d like to have some more workouts to replace my long runs “in my back pocket” when circumstances don’t allow me to run, with the goal being simply to keep my heart-rate between 135-152. What are your favorite non-running (non biking, swimming) cardio workouts?
CGM Data
Per usual, my last CGM fell off once again while shadowboxing. This was the longest I had one on, which lasted 9 days and gave me great insight onto my blood sugar levels. I had the following observations the past week:
- Stress is, by far, the biggest driver of a blood glucose spike
- Stevia vs Monk Fruit Sweetener: I made my Fat Bombs, with one batch using Monk Fruit Sweetener and the other using Stevia. No noticeable difference in blood sugar due to either sweetener (or my fat bombs!).
- Catalina Crunch Keto cereal spikes my blood sugar, despite being “keto”. I have stopped using this product
- Hu crackers, Hu Chocolate Covered Hunks, Enlighten Keto Ice Cream, and Remedy Organics keto drinks did not spike blood sugar
A fun conversation I’ve had recently:
Recently, I’ve been catching up with members of our boxing, running, and fitness community to see what they’re up to! I enjoy highlighting some of the members of our community and bridging different communities – boxing, running, and fitness, so people can see a little bit of what others do. A lot of people in boxing think I’m crazy for running marathons, and a lot of runners think I’m crazy for what I do in boxing. The truth is that I’m just another face in these different communities, and once you dive into any of these sports – it’s really not that crazy at all.
This week, I spoke to Dreamland’s own professional boxer Vicky Zhao. Vicky had a 22-0 amateur record, winning numerous titles in the process and is now looking to make her pro debut. What stood out to me during the interview, is her deep sense of confidence in her abilities.
Upcoming weeks feature conditioning coach Marlon Fernando and UCLA Boxing founder and coach, Tony Gonzalez.
What’s New at Dreamland Boxing
As you may know, I am currently donating my time to host virtual online boxing classes for the members of our 501c(3) non-profit boxing gym, Dreamland Boxing. As an active member of Dreamland, you will receive the materials and video recaps of each lesson through my website under the “Premium Drills” section. This week had some fun technical drills using household equipment and a tennis ball.
In addition, I will be returning to teach an outdoor class on Friday, 9/4/2020 at 4:30PM, in addition to my virtual classes on Monday and Wednesday at 6PM. I’ve been prepping some materials for a fun, safe, socially distanced workout!
Dreamland Boxing is also hosting outdoor classes and offering private and semi-private lessons. Visit http://www.dreamlandboxing.org or email dreamlandboxing7@gmail.com for more information on how to sign up today!