Long Cycle/ Jerks

Hell Kitchen warrior camp

This summer I am holding outdoor Hell Kitchen warrior camp. Are you down? The first TEN (10) who sign up Now will get in for FREE. However the first 10 who get in for FREE must do it three times a week or pay the full price of my services. Requirements: A doctor’s letter, a Polar Heart Monitor, you carry your own equipment, and a solid commitment to burn body fat the health first way.

My workout Wednesday 29/April

I did level 3 of the world kettlebell club fitness protocols. I am using the 16k bell and 12k bell.

The exercise selection:

1. bottom up cleans

2. bottom up Arm Press

3. Snatch

Doing the bottom up cleans and arm press is a challenge for me. My hands and forearms screamed with failure. The snatches were relatively easier than the bottom up exercises. I am noticing how much snap and fluidity I have in my snatch when I worked on my right hamstring residual tension and density. Thankfully my prasara yoga practice is helping me overcome this limitation.

I did another round with 12k bell and it was easy. My technique is was much better with the 12k bell.

I waited 10 mins then I did my strength circuit (based on the Circular Strength Training system, which I developed to enhance my performance of the sport specific Kettlebell long cycle training. I do not want to give out the details about my workout because it will give out my secret weapon, but here were my results:

World Kettlebell Club Fitness workout with 12k/16k bell: (00:23.1 Time/ 149 Calories Burned/ 55% fat burned/ 77% of my THRZ, 145 Max HR, 108 Avg HR.) CST Circuit: (00:22:75/ 227 Calories burned/ 50% fat burned/ 85% of my THZR, 160 Max HR, 134 Avg HR.) Total: 00:45:55 total time/ 375 calories burned.

Today’s Workout

Coach Tran crushed another workout. My High Intensity Day! Kettlellbell Training (20:28 Min. Total/ 97% of my Target Heart rate Zone (THRZ),  Max Heart Rate (HR) 183,  Average HR 166/ 291 Cals Burned/ 25% fat burned). After that my KB, I did my Clubbell Circuit, (21:36 min/ 93% of THRZ, Max HR 175, Avg HR 159/ 284 cals burned/ 30% fat was burned!!!) So my total was 575 calories burned, 55% body fat burned from those calories, and I was exercising between 93-97% of THRZ!

Iced Tea

I am home making tea so I can have a beverage to drink when I am at watching TV, reading a book, and/or having a meal. It just dawned on me that I am doing what I was taught by my parents. My parents are very practical and frugal people, but I am grateful for their lesson. I think making my own drink saves me money and it is a healthier choice than buying the conventional drinks in the stores.

Here is my recipe for my iced tea that I drink at home.

Here is what you’ll need:

1. One glass or ceramic pitcher
2. Four bags of herbal tea bags (I like Bija Deep Defense: Caffeine Free/Herbal Teas)
3. slices of lemon
4. Vit. C powder

Add the tea bags into the pitcher then add hot water (use distilled or spring water). Let the tea steep for 10 mins, then take out two bags but leave two bags inside if you like a stronger brew. Then add the slices of lemon and two tablespoon of organic Vit. C powder. Put this pitcher inside your refrigerator. In a half hour, you have a nice cool or cold tea to drink.

I have added Vit. C to my tea because I like it bit sour. You can add agave to it, but I like the tea flavor by itself.

Drink in good health!

Your Coach,

Bao Tran

On Being a Mensch (free draft)

Christians are called to live by adding more value into the world. This is a radical idea for me. Christianity teaches one can achieve happiness through serving others instead of becoming a master over others. This is very counter intuitive to our modern sensibility; however, a self aware and spiritually mature adult is daily challenged to add more value to life than subtracting from it.

What do I mean, my dear friends?

Jesus added more to life during his brief ministry and he only took away our sickness, fears, ignorance, hate, and sins. Metaphorically, he added more truth and beauty to the world and decrease its ugliness. We can only hope to live such a noble ideal as human beings.

Individuals who live like the Christ are known to us as saints or mensch: “A person having admirable characteristics, such as fortitude and firmness of purpose: “He radiates the kind of fundamental decency that has a name in Yiddish; he’s a mensch” (James Atlas)”

Please understand there are many spiritual teachers besides Jesus of Nazareth who has taught the same message. I am using Christianity as my example because it is what I know best culturally and feel intellectually comfortable with it. I am sure if I was born and raised in the Middle East, I would be using Islam as my example of what it means to be a ‘mensch’. I do not want to exclude my friends of different faiths or NO faith.

I think we need to reflect how we can embody this ideal into our daily life. I believe everyone can become a “light to the world” and become the “salt of the earth” through very a simple and practical method.

It is called, “appreciation”.

What is appreciation?

1. Gratitude, thankful recognition
2. The act of estimating the qualities of things and giving them their proper value
3. Clear perception and recognition
4. An increase in value

When you can honestly give daily appreciation to someone else, you are in effect adding more value into the world and deceasing its ugliness. I challenge you to always offer appreciation when you can. Here is a goal. Find 7 people (strangers) and honestly find something you admire about them and offer your appreciation. You will see the power behind this and I promise you that your life will attract more wonderful things. I do not understand why or how it works, but beautiful things happen when you add more truth and beauty to the world than adding more darkness and negativity upon it.

Will you become a “light to the world”?

May the Principles of Our Ancestors live through us Forever and Forever…

Your Friend,
Bao
PS: Jesus had only three years to add more light to the world. Imagine what you can do?!

Coach Tran’s Spicy Tuna Recipe

Here is what you will need to my make this healthy “spicy tuna”.

Two cans of tuna (in olive oil)
Spectrum Canola Mayonnaise
Cholula Hot Sauce (Chili Lime) imported from mexico
red onions
one tomato

Empty the tuna into a bowl. (Two cans for men. One can of tuna for the ladies.) Add chopped up red onion (3oz) and tomato (3oz). One or two tbsp of the canola mayo, which is rich in mega-3 fats (good fats). Please be aware that one tbsp of canola mayo is 100 calories. Add Cholula Hot Sauce according to your taste and tolerance. Finally add a dash of kosher salt and black pepper and mixed it up. This is really a simple high protein and low carb meal.

The Nutrition Facts for this Spicy Tuna:

300-400 calories
25-45 g of protein
less than 3g carbs

You add this Spicy Tuna to brown rice, mixed green salad, and/or Nacho chips like Ken Yim.