Martial Arts 10/08/2019: Wai Kru, Dislocated Rib, Difference between drilling a skill and application of a skill

New week of martial arts training. I started it off with a bang. I added running before my training at least three times a week. We will see how I do with this new change.

We started off the week with talking about and contemplation about drilling for flow/skill, and the application of a skill. What I mean is when we are doing a drill where we block, pass, and trap or hubud, we are working on a skill and learning flow. How to avoid a strike. However, in the real world when you have the persons arm pinned you would just then return a strike to an opportune area, like the neck or gut.


Tuesday 10/08/2019 – 3 hours… Running, Muay Thai, and Kali

With K one of my friends I dragged to Muay Thai and he loves it now.

We started out our training day, my husband and I by going on a 1.5 mile run. Then came back and hit pads for the remainder of the time till our Muay Thai class started.

Muay Thai – Teep to Kick works on our balance and opening up our hips

Timing the teep, to same side kick helps with balance and speed. We open up our hips and work in the full range of motion.

  1. Rear teep, rear kick, hook, cross, lead kick
  2. Lead teep, lead kick, cross, hook, rear kick
  3. Rear teep, rear kick, hook, cross, lead kick, rear teep
  4. Lead teep, lead kick, cross, hook, rear kick, lead teep
  5. Pop the leather for the last part of class

Kali – Whobud

Working on flow drilling, helps us learn the energy, or feel of the attacker. We then learn how to deflect blows and then trap the arm of the attacker, so that we can return a blow. However, the training for flow is different than application on the street. For instance if I had passed, and trapped the attackers weapon and hand successfully, I would then attack a soft area that I could do damage so I could get away. I would not do a the simple return attack so that they could pass and trap my arm. But that is the difference between learning the flow/movement and using the skill in the street, or in a real life situation.

  1. hubud from 1 strike
  2. hubud from 1 to 4 strike
  3. hubud from 5 strike
  4. hubud flow from 1 to 4 and 5, then disarms

Thursday 10/10/2019 – 2.5 hours…Running, Muay Thai, Kali – Wai Kru

Kru Kristen, she is leaving, well stepping down from being full time instructor. I will miss her. She has been my instructor since I started Muay Thai. I wish her the best on her travels and adventures.

Today was a special day. An emotional day although we all tried to push our emotions deep down in and act tough. Not only did we do our training, I and some of my fellow students were able to present our teachers/Kru with a Wai Kru gift. I wrote up a separate blog post about it if you are interested in what Wai Kru is.

Mauy Thai Training:

  1. Jab, cross, lead kick, rear kick, teep
  2. Jab, cross, lead kick, lead teep
  3. Jab, cross, bob and weave, hook, rear kick, teep
  4. 5 kicks one side, 10 knees, 5 kicks the other side.
  5. Scoop teep, rear kick to leg, hook, jab, teep
  6. You lead teep multiple times, and when the opponent goes to scoop your teep, you fake a teep waiting for them to scoop, and then jab them.
  7. Teep multiple times, and when your opponent goes to sweep your teep, switch to question mark kick.

Kali Training:

Flowing from Hubud with #1 strike, to Hubud with strike #2, to cut and cover 1 through 5. We worked on disarms and wrist locks 1 – 15.

I have to work on the locks and disarms from the figure 4, those are newer to me and don’t flow so well. I need to remember to compromise the persons frame/spine. If you get them bent over sideways or forward, they are off balance and it is easier to disarm them.

However, when you use all of your skeleton, and frame well when you have pinned an opponents limb it is easy to control the limb even if they are fighting, or trying to muscle it out.

This was a great day of training.

Friday 10/11/2019 – 2 hours of Muay Thai – minute tweaks

We worked on shadow boxing, flow and technique. I started the night out working on my boxing twenty. We were told to get ready for our level 1 Thai test. This just boggles my mind. But I will get ready… work on conditioning and try to get the kicks and knees in.

At the level we are training, now we do minute tweaks. Today in Muay Thai practice we we were working on rear jab, cross, body hook, lead elbow. In that body hook, elbow combo, I was re-chambering causing my boxing flow to take extra time. So the tweak that Tony had me doing is you hit the body hook, don’t turn into it, pull your hand up to your face and just step in for the elbow. It made the flow smother, and took seconds off the time between body hook and elbow.

Small tweaks in just our stance, how we throw a punch, for instance using our bodies, instead of just trying to muscle it. Chamber and coiling body so that you can throw a better, more powerful punch.

I was told my form for my kids was great by Tony. Squee! My training partner was amazed at the power of my kicks, and teep. He said that particular teep was working for me and to keep doing it.

It is nice to hear the positive feed back. I am amazed when I hear I have good form. I know that I am still working on a lot of things. But it just goes to show when you put the pad time in, the mat time in, and the bag time in, you will eventually start to get better.


Friday night I had a rib get dislocated. Luckily it was right at the end of the training. However, it hurts. My body has done this before, so it is not new and scary. It hurts to laugh, it hurts to breath deep and it hurts to bend a certain way. I am going in to my chiropractor tomorrow to get it adjusted back into place.

All in all this is not a big deal for me, but I ended up hanging out with friends on Saturday night and when talking with some of them, I realized just how differently we see pain, and challenges. How this training changes you. It is not a huge deal to me because I have had them before, I know what to expect. It sucks for it to hurt, but it is not earth shattering. This pain is more of a constant annoyance.

When I told some of my friends about it. Their eyes went wide, and made exclamations about how tough I am, that is amazing, and that is crazy. When we train martial arts, bumps, lumps and bruises come with the territory. We know that there is a possibility of getting hurt. We try to train in a way as to mitigate that. By simply watching and correcting our form, not trying to kill our training partner, an wearing the correct gear.

If I had to get up and go do 3 rounds right now I could. Would it be super fun… nahh… but it would be doable. I would compartmentalize the pain and deal with the aggravation later. Maybe it just takes a certain kind of person. Maybe we who practice martial arts are a different breed. Maybe it is trained into us. However, I don’t ever hear my instructors saying work through that pain. They say the opposite, if you are hurt step out and tend to your needs.

I digress though… this is just food for thought.

All that above being said, I skipped Saturday training to let my body rest. I am working on listening to what my body is saying, instead of thinking I know best all the time.

Thank you for reading. I hope you have a great weekend. Keep working on being the best you, not some body else. My respects.

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Wai Kru – The honor we can give to our instructors.

The Wai Kru we honored our teachers with. I arranged the whole tray. =)

Today 10/10/2019 was a special day. It was an emotional day. It was a fantastic day. I felt it deserves its own blog post. From my understanding the Wai Kru is celebrated throughout Thailand.

Wai Kru – (Thai: พิธีไหว้ครู, pronounced [wâːj kʰrūː])

This is ceremony performed by students to their teachers. Teachers of school children and teachers of Muay Thai. It is an honor for the student to honor their teacher and often times both student and teacher get emotional because it shows how much each of the individuals care and respect each other.

I am a Japanese American. I am second generation or nisei. Meaning my mother came from Japan. I was brought up to honor and respect your, service people, elders, your teachers, and those that are in positions of power. You respect and honor everyone. Where the western culture tends to have a different view of honor and respect. Western culture respect is earned and honor is reserved for those who are worthy. I tend to straddle Asian culture and Western culture having learned both. So naturally when I learned of this honor and how I could, and I personally think should give to your teachers/instructors/Kru, I was all over it.

Lets get back to the Wai Kru in Thailand. Kids often get dressed in their best clothing, or smartest uniforms. They present their Kru or teacher with a fruit, some rice, incense, and flowers. This is the traditional gifts. Some children can’t give all of that so they give what they can.

For us westerners it is similar to giving an apple to a teacher. This tradition of apple given to teacher has had several theories as to why it happened/s and two of the prominent ones are: a residual act from Europe people used to give a basket of apples to the teacher for payment. During the time when people were striking out going west late 1800’s to early 1920, people paid the teacher with what they had. For pioneers it was food, wheat, etc. However, while that is payment, for me it does not seem to have the same weight. It is similar, but the Wai Kru is on another level. Let me see if I can explain it better.

Wai Kru for Muay Thai

For Muay Thai, the art of Muay Thai, there is very spiritual and physical bonds that go with it. Most people see the violence, and the efficacy of the fighting style, however. there is so much more to it. Most of the time in the western world the nuance is lost on us.

Reasons I believe we don’t see the Wai Kru, minutia and history more:

  1. The traditions are lost in translation.
  2. A lot of people don’t want to fuss with that spiritual stuff, the honor, and or the history. They want the flashy, go out and take on every opponent.
  3. Wanting to cater to the western group of people some teachers just forego the history and try to meet their clients needs.
  4. Some of the teachers that are teaching today, were never taught, so they can’t and don’t know to pass it down to their students.
  5. Some teachers know about it, but don’t want to seem like they are forcing their students to give a gift to them. (I see this argument, I see why they may feel this way, I can relate. However, this is why we as students should do our own research and learn as much as we can, so we can honor them.)

I could be wrong about the reasons above. There also could be more I am not thinking of. However, for what ever reason, this is not taught. We need to as a Muay Thai family educate each other. The onus is not only on the teacher. It is up to us as students to research, and learn as much as we can.

Wai Kru ceremony for Muay Thai has other levels to it. When a student wants to learn from a specific instructor, because his or her, knees are the best, they will go and present the instructor with this honor and gift and ask for the honor to be taught. This has been going on for centuries. This is still the practice as far as I understand from my instructor Tony. The instructor then takes the offering and then takes the student under their wing. When that student has learned all that instructor could teach that instructor and student will give the same honor in offering, to the next instructor in essence asking for the next instructor to take over and teach. The instructor may not accept the Wai Kru offering but that is personal decision. So the giving of the gift/honor is not a guarantee of acceptance.

The accepted offering acknowledges the student teacher bond. The student becomes part of that family that legacy that has gone back thousands of years and been passed down from teacher to student. You learn your new families way of fighting, you learn the families Wai Kru Ram Muay that is individual to each family/gym.

Wai Kru Honor Today

Today I and 3 of my fellow class mates honored our instructors/Kru with the Wai Kru offering. It was a momentous day. We had an instructor that was stepping back and handing over the lead of our program to the other two instructors. So we were all a little sad about that change to begin with. But I learned that October is the month when the students honor their instructors. So I figured this day was the day to give to our teachers.

I told my husband this is what we are doing, he agreed with it and encouraged me to do so. I told a good friend and Thai brother about it and he wanted to help out. We also asked one of our other brothers if he wanted to get in on this action as well. You see we are the only blue bands in the class right now and we decided to honor all of our teachers.

At the end of class, I asked for a moment before we bowed out and everyone left. I gathered the H, JD, A, and we presented the trays to them. I explained to our fellow students that this month is Wai Kru month and we are honoring our teachers, thanking them for teaching us, and want them to know how much we love them.

The offering was really touching for all of us. We handed it over and bowed three times. You could tell how much it meant to all of them. I spoke with each of my instructors and I know for certain, because she told me, in the 9 years that she has been teaching, none of her students have ever presented her with a Wai Kru gift.

We all were fighting some tears. I am sure there was some one cutting up an onion in the gym some where. Yeah that must be the reason we looked a little watery. Its hard to be tough when yo are so touched. It was my honor to give back to my instructors. We are a family and we are there for each other.

Then we bowed out for the night, and took a Family photo or two. =)

So today was a great day. It was an emotional day. There are transitions and changes happening, but we were able to tell our instructors how much they are loved and honored. We created a stronger bond with them, through the Wai Kru ceremony. I am so honored to have them teach me. I am so honored to be able to learn, grow, and delve deeper into the customs and history of the art I love… Muay Thai.

Thank you for reading. If you are reading this and did not know about the Wai Kru now you know more. I am not an expert this is just what I have learned from my instructors and through research. Spread this honor, share the love and appreciation for your teacher. The gift does not have to be super fancy. Just some rice, a flower or two, incense, and a candle. Do what you can if you are moved to do so. Have a great day, and continue to be the best you that you can be.

Chicken Tortilla Soup

Want a quick easy soup that you can make for your family? Oh yeah anything quick and easy on a school night is the best.

Here you go. This was husband and kid approved. It was easy and I was able to set it and forget it till dinner time. This is great for the cooler weather when it is nice to have a hearty warm soup.

Ingredients:

  1. 2 lbs of chicken breasts
  2. 2 cans of black beans rinsed
  3. 1 can of enchilada sauce
  4. 1 can of fire roasted green chilies
  5. 1 can of fire roasted diced tomatoes
  6. 2 cloves of garlic chopped
  7. 1 onion chopped
  8. 1/2 tbs of cumin
  9. 1 tsp of chili powder
  10. Frozen corn
  11. Salt to taste
  12. 4 cups of unsalted chicken stock
    Toppings
  13. tortilla chips
  14. sour cream
  15. shredded cheese
  16. avocado
  17. jalapeno sliced

Directions:

  1. Saute onions in olive oil till translucent (if you have an InstaPot, you can do this in the pot, if you have a slow cooker sautee on the stove)
  2. In the InstaPot or Crock Pot – add diced garlic, add canned chilies, canned tomatoes, canned enchelada sauce, canned beans, chili powder, cumin, chicken stock, salt to taste.
  3. Add boneless skinless chicken into soup
  4. Settings for appliances:
    1. for crock pot set to high for 4 hours, or low for 8 hours
    2. for an InstaPot set it to pressure, high, 9 minutes, and turn the valve to seal
  5. Once soup is done cooking, take out chicken and shredded chicken, add chicken back in and add frozen corn. Stir together.
  6. Top with toppings you like.

Two cups of this soup has about 260 calories, and 36 calories from fat. That of course is before you put the toppings on it.

I hope you like this recipe. Let me know if you get a chance to try it. Thanks for reading. Have a great day!

Martial Arts 10/01/2019: Kicking It, Stabbing It, Choking It- BJJ, Kali, Muay Thai

That was 12.5 hours this week of martial arts training. This month we are working on kicks. Woo hoo… One of the most awesome things about Muay Thai is the kicks. I am excited. Can you tell?

Enough babbling… on to the training…


Tuesday 10/01/2019 – 2.5 hours… BJJ, Muay Thai, and Kali – Kicking It -Sparring is a Distance Game, Stabbing It – Flow Disarms

BJJ: Practice

I started with BJJ drilling with a friend of mine for 30 minutes. I can’t tell you how many people/friends I have that have been so excited that I have started BJJ.

  1. I worked on my Sit Up Sweep.
  2. I was taught the Kimura for when some one bases forward.
  3. I was taught the Americana when I get my Sit Up Sweep. Must remember to get my right leg hook in.

Muay Thai: Kicking it -Sparring is a Distance Game

In Muay Thai we started kicking this month. We started with teeps and distance drills. Because Kru Kristen noticed when we spar, all of us are either all the way in or way the heck out. So she wanted us to work on our leg game, our teeps and kicks. Being in range to do so, but trying not to get hit. That is all easier said than done. At this point while we are still learning tweaks to our form, we are doing the smaller tweaks, the more intricate work of trying to learn our distances better. She said your distances will change when you partner up with different people. I am not quite certain what that means but I will keep thinking on it.

  1. Distance drill with teeps
  2. Teep Lead Leg, Rear Leg Kick, Hook, Cross, Left Leg Kick
  3. Teep Lead Leg, Lead Round House Kick, Cross, Hook, Right Kick
  4. Minisota Shuffle
  5. Sparring x 3 – 3 minute rounds (focus on keeping distance)
  6. Clench Sparring x 3 – 3 minute rounds

Kali: Cut and Cover, Stabbing It

In Kali we started with knives. Single knife, but going through 1 – 5 strikes with both heaven and earth grips. Below are examples of heaven and earth grips.

We worked on the cut and cover, and wrist locks and disarms. We flow through the 1 – 5 drill and find the openings to either disarm or wrist lock and disarm our partner.

Wrist lock to Neck and Disarm

Wrist lock to disarm

Wrist lock to stab in leg

When first wrist lock is not working c clamp to wrist lock

Disarm when they are attacking with heaven grip a la Psycho the classic Horror bathroom murder.

Here is a video of Panastas or Cut and Cover drill strikes 1-5. With a wrist lock.

This is just a straight disarm off of a cut and cover drill.

Wednesday 10/02/2019 – 3 hours… BJJ, Muay Thai – Choking It, and Jump kicks

Today was a great day. I ended up doing a full 3 hours of training. We stared with BJJ fundamentals class. Can I tell you when Professor Pedro Sauer walks on the mat it still amazes me. I get to go to classes where he will teach and tell us what we should be doing. If you are new to BJJ and don’t know who Professor Pedro Sauer is you can google him, and many pages will pop up. He is one of the most sought after instructors for MA not to mention for BJJ.

Anyway he came in today and was watching our class. Squee!!! I am so lucky. I have gotten the chance to work with some of the greatest martial artists alive. Ajarn Chai (or Ajarn Surachai Sirisute ), Guro Dan Innosanto, Ajarn Trigg, Ajarn Nelson, and so many more. I can’t even name them all. Squeee!!! I am so lucky.

Ahem…sorry I digressed.

BJJ: Choking It

We worked on a sweep from when a person is trying to do a cross body choke on us.

If you are on your side facing their cross body, you grab their hand/gi with your hand, and hip up pushing their elbow on the floor. Frame your elbow into their hips. Move your body out to almost parallel with theirs, do an upa of sorts and roll them over.

Next we worked on a bat choke when some one is turtling.

Muay Thai: Solo practice, we worked on teeps and distance management, and pop the leather.

Muay Thai: Jump Kick It

  1. bag work
  2. Shadowboxing – Cross, hook, rear knee – hook, cross, lead knee
  3. Jump kicking from the lead leg
  4. Jump kicking form the rear leg
  5. Jump kicking on the bag

Thursday 10/03/2019 – 2 hours… Muay Thai, Kali – Teeps and Kicks, Panastas (Cut and Cover)

Ok today was great! However, I am exhausted. I had to be at the bakery at the a** crack of dawn, and well I am tired. But I was happy to go to class.

We went back to basics in Muay Thai. It was nice. I like doing that, after a month of intensive focus on fixing the minutia, or making the tiny fixes to our form/response time/distance management etc. Its nice to just do the things we know we know how to do. I worked a team mate that has had to be in and out of the gym for the past 6 months. She mentioned my kicks and and punches were really great. She could feel the difference in my power. I am so happy to hear that. Most often I don’t see it, feel it. But she and I worked together before she had to leave, and she could see/feel the difference. Woot!

Training:

  1. Distance management drill with teep
  2. Lead Teep to left to right 4 count or (rear round house kick , hook, cross, left round house kick )
  3. pyramid kicks burn out
  4. Rear Teep to right to left 4 count or (Lead round house kick, cross, hook, right round house kick)
  5. pyramid kicks burn out

Kali – Panastas (Cut and Cover)

Whew Kali we are working on single knife again. We worked on the panastas or cut and cover drill. Where you cut the assailant, then immediately block/cover the arm you cut with yours hand, then return a shot to opponent.

We used heaven and earth grip again. We also worked on disarms and wrist locks again. The key with wrist locks is not muscling the assailant around. It is the angle you have, and compromising their center. When you bend them, left , right, over, it will compromise their grip. So an effective wrist lock is a combinations of :

  1. Position of your body, hands, in relation to their body (break down their posture)
  2. Correct grip, and pressure
  3. Flow
  4. Execution

Friday 10/04/2019 – 2 hours… Muay Thai – reaction timing, speed, and staying springy

I love Tony’s classes. He works us hard, but he also gives us one on one tips for improving our own skills.

Today was no different. We worked on reaction timing. Where he had us timing a swinging bag and kicking it with proper form. Or he had us teeping a swinging bag where we had to make sure we teeped only when it was close enough to us.

We worked on speed. Keeping our form and working on making things smooth and fast.

We worked on staying springy on our feet. We started with drills across the mat that had us walking with our heals off of the ground, we and he then added shields while walking with heels off of the ground.

Training: these were all 3 minute rounds

  1. Walking across the mat in Thai stance, keeping hands up for guard, and heels off the ground
  2. Walking across the mat in Thai stance, keeping hands up for guard, heels off ground, and adding a shield on both sides.
  3. He swings the tear drop bag at us and we have to time our round house kick to hit it and push it back.
  4. He swings the bag at us and has us kneeing it.
    Rotation rounds
  5. Lead kick, to Lead Jump Kick
  6. Hop knees
  7. Then working with Tony feeding us, jab, cross, hook, cross
  8. Jab, then hop rear kick
  9. Tear drop bag was, teeps and timing of teeps.
  10. Then working with Tony feeding us, uppercut, hook, cross
  11. We finally worked on how to get our foot our when some one catches it. We worked on how to push them away.

Below is a video of me working on my uppercut, hook, cross. =)

One of my instructors friends and a fighter wanted him to give him birthday kicks. I recorded part of it. Here it is.

It was a great class, and my thanks go to my instructor Tony.

Saturday 10/05/2019 – 3 hours… Kali, and Muay Thai

Ok so today is Saturday, and Saturday is the end of my training week. I have been going for 6 days this week if you include my weight lifting day. I take Sunday off and sometimes Monday depending on how my body feels. That means that Saturday I am pooped. I have had a long week of training.

This also means that sometimes it is a force of will to get up and get my butt into the gym. Sometimes it is not and I am ready and raring to go. Today though, I am exhausted, and I wanted to just be lazy around the house.

I however, did not do that. I got up early in the morning cause I could not sleep. Made mini key lime cheese cakes, and then got my butt into the gym.

I had a blast once we got started. It is starting to get a little more chilly here finally.

Kali – Bo Staff was a Kali class today

We went out into the beautiful sunny chilly morning and worked on the these running saints.

Running Saints:

  1. St. Sabbathial
  2. St. Miguel
  3. St. Gabriel

A running saint is a flow drill that requires you to move quickly and aggress on your opponent. This drills are meant to help you learn how to for lack of better terms run down your opponent. So it requires you to move fast and for the defender to move fast backwards.

I have the hardest time going backwards. =) That is the part I have to work on most. Going forward and being aggressive is not the problem.

Muay Thai – Striking class

We started with distance drills. Supper important to learn, and something I am still working on. I am short and I have to get into the pocket to get blows in, but most people are taller than I am and can hit me from a distance. So these distance drills really help me understand where I need to be.

Training:

  1. Jump rope for 1 three minute round
    Working on speed from teep to kick
  2. Rear teep, rear kick, hook, cross, lead kick
  3. Lead teep, lead kick, cross, hook, rear kick
  4. Rear teep, rear kick, hook, cross, lead kick, rear teep
  5. Lead teep, lead kick, cross, hook, rear kick, lead teep
  6. Sparring for the last 20 minutes

Well that is it for today, for the week. I got a compliment on my form and flow movement today from Kru Krysta. Yay… I am so lucky to have the training and teachers I have. I am so lucky to have the supportive husband and family I have. I love Muay Thai, I love Kali, and I am falling in love with BJJ.

I kicked it, stabbed it, and choked it this week. I had a blast doing it. But I am exhausted now. So have a great weekend everyone.

Thanks for reading and as always please feel free to ask questions or make a comment. Keep working to be the best you that you can be.

Overnight Oats w/ Raisins, Chia, and Nuts

So I work early in the morning. Very early at a bakery. I wake up and I normally don’t eat till after my work is done. When I calculated how long I went without food for I was surprised. I went 14.5 to 15 hours before eating. So to remedy this I tried making overnight oats.

Now this was the first time making this and I used what had on hand to make something I could eat in the morning.

I used oats, chia seeds, nuts, raisins, honey, and whole milk. I usually like soy or almond milk. So I used what I had.

I am happy to say it was delicious. I can’t wait to make and try out other variations.

It was quick, and easy. I mean it took me 5 minutes to mix together and put nuts in a baggie. Then it sits in the fridge overnight.That is a great plus. It tastes great and it was quick and easy. On not to mention healthy.


Overnight Oatmeal w/ Raisins, Chia, and Nuts

Ingredients:

  1. 1/2 cup or 4 tbs old fashioned oats
  2. 1/8 cup or 2 tbs of chia seeds
  3. 3/4 cup of milk (use dairy, or my favorite Soy or Almond Milk)
  4. 1/8 cup or 2 tbs of raisins
  5. 1 tsp of honey
  6. 1 tsp vanilla
  7. pinch of salt
    Toppings
  8. 2 tbsp of Nut-rition mix

Directions:

  1. Mix together oats, chia, milk, raisins, honey, vanilla, and salt. Mix well.
  2. Let it sit overnight.
  3. Take with you to work, and add toppings before eating.

Calories/Stats:
Calories 556, Fat 23 g ,Fiber 14.3 g, Carbs 75 g, Sodium 110 mg, Protein 18 g


I am going to try to see if I can get my husband to eat it. If he likes it that is great. It is healthy and full of fiber. Score one for the wife and healthy foods.

This is full of fiber, only has natural sugars, and gluten free. Depending on what you put into it. This can be dairy free, nut free, and fat free.

Try it out, and let me know what you think. Thanks for reading my blog. Go out and eat healthy. =) If you get a chance to try this let me know if you liked it.

Weight lifting for the week of 9/30/2019…Higher Reps, Lower Weight

My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.

I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.

Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.

In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.

Workout: 50 minutes

  1. Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
  2. Squat + Curl dumbbell – reps- 12, 12, 12
  3. Push ups – reps – 15, 15, 15
  4. Bent over dumbbell row – reps – 20, 20, 20

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  5. Crunches – reps – 35, 35, 35
  6. Lunge + Front Raise dumbbell – reps – 24, 24, 24
  7. Renegade Rows with dumbbell – reps – 24, 24, 24

    Rest 30 seconds then redo these three exercises till you have completed 3 sets.
  8. Inclined bench press – reps- 20, 20, 20

I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.

Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.

Martial Arts 09/23/2019: Hang On Like An Angry Sloth – BJJ, Muay Thai, Kali

Feeling good. My cold seems to be in the rear view mirror. So today I started my weeks training. With BJJ in the morning, followed by my run weight lifting workout. Yay for reaching daily goals.

Often times I cling on with all my strength mentally and physically to my training. Some times it takes just coming in and working through the training for that day. Some days you just don’t feel like you are making all that much progress. Sometimes you have to cling like an angry sloth. Sometimes you don’t feel like going in, and that is when you drag your tuchus into the gym. Because even if you are not feeling it having the tenacity to keep going and keep training will pay off in the end. Hours on the mat will start to add up.


Monday 9/23/2019 – 1 hour Brazilian Jui Jitsu

This is the second day of BJJ, and I am loving it. When you start a new martial art, or any kind of skill. It is hard to remember everything you did. I think it is partially cause a person does not have all the vocabulary. At least that is the case for me. I am trying to make sure I write it down right after class or I will forget. I call it a when if I can remember some of it. After a while I feel that just like my Muay Thai and Kali, I will retain more and more. I just need to build up my foundation.

Warmup:

  1. Rock to balance
  2. Teeter Totter to balance
  3. Cross sit
  4. Cross sit to lunge and stand, then reverse

Training:

  1. Standing Guilatine
    • Making sure to lean on the person, remove space around their neck by pulling your hand in, thumb up, grab with your other hand.
    • This is to remove oxygen to partners brain
  2. Standing Cross Collar choke
    • Palm up/Palm up 50/50
      1. Make sure to have thumbs behind ears, wrist on neck
      2. Move head up with inserted arm to get under and grab collar
      3. Turn wrists toward neck, as you squeeze
      4. Push forward with hips, and push chest out through arms
    • Palm up/Palm down 80/20
      • One arm is framed on neck
      • Lean over and put other arm over hand holding collar
      • Bottom arm is pulling
  3. From Guard Cross Collar choke
    • Same as above just you are on the ground
    • Break down partners posture
    • Grab collar, and perform cross collar choke
    • Keep hips up for closed guard
  4. Sit Up Sweep
    • When opponent posture up grab collar and ride up
    • But elbow or hand back on mat
    • Trap opponents arm
    • Sit in opponents lap
    • Point your toes so you don’t break your ankle or knee
    • Roll onto knee and shin
    • Put your leg in opponents armpit to push them over, and get high mount

Kru Kristen, described part of the sit up sweep move, “hanging on like an angry sloth.” That made me laugh and it seems not only does it work for this particular sweep, but it also to training.

Tuesday 9/24/2019 – 2 hours Muay Thai and Kali – Seeing openings and being fast enough to take them.

Back at into training and so happy to see my team mates. I love seeing their smiling faces and they all said they were glad to have me back. Today was a big day for training. When we were sparring I saw an opening and got a cross in. Furthermore my instructor was watching us while I did it and she said, “yesssss… Tanya! That is how you do it.” I was shocked and amazed, and I looked at her amazed I got a hit in. She imediately said, “Don’t look at me while I am coaching you.” I was just so surprised.

Not only am I seeing the entries, but today I was quick enough to get them in. Well at least this time. I am sure I will make more mistakes along the way. However for today I did good.

It seems to be the case so far in training. You get to the point where you can see an opening but aren’t fast enough to take that opening and get a strike in. Then you see an opening for a strike and you become fast enough to see it and execute. Here is hoping I am crossing in to that territory.

Kru Kristen said everyone is looking good and have learned so much. We are applying what we are learning so this makes her happy.

Thai Training:

Warm up –

  1. Jump rope 3 minutes
  2. Shadow Boxing 3 minutes

Boxing –

  1. Parry the incoming Jab
  2. Windshield wiper and shoulder check opponent
  3. Upper cut rear hand
  4. Lead hook
  5. Cross
  6. cut the corner, or get out
  7. upper cut burn out for 1 minute
  1. Parry or catch the jab
  2. Parry the cross
  3. Shuffle or lateral in and shoulder check
  4. Lead upper cut
  5. Cross
  6. Bob and weave out
  7. Upper cut burn out for one minute
  1. We then did 3 rounds of 3 minute sparring.
  2. This is where I got my hits in.
  1. 3 rounds on the heavy bag. I opted out of clench sparring to baby my shoulder a little bit.
  2. 1 round of flutter kicks
  3. 10 burpees

Kali Training-

We worked on stick grappling again. We covered the inside and outside disarm, using snake and vine technique.

My partner was trying to figure out a way to get up when the person they are fighting has their arm, they got up in such a way as to have their head down and then were on their knees. So I saw the guillotine and I took it. Kru Krysta said, “that is great! A sneak guillotine!”

  1. Eqquise, kumbiata switch, crash into the person with your shoulder, start walking stick down, pain compliance on pressure points on side of body, then to double leg and behind knee. Push with shoulder and dump person. Get out and hit knees and angles to shatter them then run away.
  2. Eqquise, kumbiata switche, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
  3. Eqquise, inside deflect, paper cutter on the arm and breaking opponents posture.
  4. Eqquise, inside deflect, pull oppnents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down.
    • Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.

Today was a great day in training. I was seeing openings and at least attempting to get them. I got punched in the face many times today, so I am by no means an expert. But I am really happy with my performance today.

Wednesday 9/25/2019 – 2 hours BJJ and Muay Thai – spring on your toes

It’s official I am now officially a jitsu-Er. I took the plunge I did three classes, this was my third and I loved it.

BJJ training-
We worked on breaking posture of opponent.
Compromising opponents elbow to break posture
Using a hand lock and blade of wrists to remove opponent posting with one arm to break posture.
Sit up sweep

Thai training-
We worked on elbows, putting power into them- like honing a sword isolating movement. Kicks, to shields to elbow entries
I need to work on being springy on my feet

Sparring. I felt like wow. Just like I did not know what I was doing. Today I seemed to forget all that I learned, when punches and hits were coming at me. I got into my head, and I keep thinking that if I am getting hit I am doing something wrong or I did not block correctly. Sometimes I do miss a block, but sometimes it is just my opponent saw an opportunity and took it. Not that I was bad, but that they were even better. I need to keep this in mind so I can get out of my head space.

It is so much fun. If you are in the Reston/Herndon area you should visit the One Spirit Martial Arts Gym. http://virginiabjj.com/Thank you to my trainers Mike H, Kevin, JD for BJJ, and Tony in Thai.

P.S. I fit in a smaller sized gi than I thought I would. Woot!

Thursday 9/26/2019 – 2 hours Muay Thai, Kali – Blade Seeks Flesh, and Stick Seeks Bone

In Kali
“Blade seeks flesh, and Stick seeks bone”

Paul S. our resident ninja

What the heck does that mean? You may be wondering that. As my friend Paul S. put it. Use the stick to hit, or put pressure, make painful on your opponent/assailant. Stick on bone hurts a lot, and also can shatter bone. Blade seeks flesh is just that. A blade is meant to cut the flesh, to remove some or sever tendons to keep your assailant from running after you.

Wow class was amazing. I had a great time. I was complimented on my form. I was dropping my hand a little when I threw my cross. Gotta work on that.

Muay Thai Training –

  1. Warmup – jumping rope and stretching
  2. jab, cross, rear knee
  3. jab, cross, lead elbow, rear elbow, rear knee
  4. jab, cross, lead hook/lead elbow, rear knee, rear kick
  5. jab, cross, lead hook/lead elbow, lead knee, lead kick (I did a stutter step on this one)

Kali training –

  1. Inside deflect disarm/snake
  2. Inside deflect plus sign disarm/vine
  3. Outside deflect disarm/snake
  4. Outside deflect equal sign disarm/vine
  5. Eqquise, kumbiata switch, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
  6. Eqquise, inside deflect, pull opponents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down. Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.
  7. Eqquise, inside deflect, pull opponents hand with weapon down toward their own body, insert stick between opponents body, and bicep, and using opponents back or hip, leaver them down while standing on their foot.

Below is a video of me doing the rear naked choke.

I really enjoyed the chokes, maybe a little to much. But they are fun. I am amazed that I could remember all of these drills. We worked on all of these. I had to work in the bakery early this morning. I got in at about 4:50 am, and did not get out till later almost 11 pm. To say I am tired is an understatement. But I did it, I clung in there, I came and I trained. Did I think about not going in, yup. But I am glad I came in.


Stick-to-itiveness… its a strange word, one I have heard since I was a child. It’s a informal word in U.S English. According to Merriam-Webster a (famous in the states) dictionary publisher it is:

stick-to-itiveness

nounstick-to-it·​ive·​ness | \ stik-ˈtü-ə-tiv-nəs  \

Definition of stick-to-itiveness

dogged perseverance TENACITY

US, informal: the quality that allows someone to continue trying to do something even though it is difficult or unpleasant

So yes this week has been about, stick-to-itiveness, perseverance, tenacity, or just hanging on like an angry sloth. I went into the gym to train even though I was tired, I went in even though I had a bad day, and I went in because I wanted to. However, when my body (read scoliosis) was telling me to take it easy I did just that. Friday night I listened to my body, and stayed home from my workout.

Today/Saturday I missed class due to my re-certification class for CPR, AED, and First Aid. I need this cert for work, and I am happy to be re-certified. Tenacity is a good quality to have, but don’t let it give you tunnel vision like I get. Like all things, take everything in moderation. To much of anything is not good for you. Listen to your body, do the things you need to do, and enjoy a day off if you need it.

Thanks for reading. I hope you are having a great weekend. My respect to you and your family. Keep working to be the best you can be.