Martial Arts 01/28/2020: Your Punches are Crispy

Sunday I had the opportunity to go to a seminar with Nakapan. I wrote about that in a separate blog.

But Tuesday marks the first day in my training week. It is crazy to think that my training week tends to be 8 to 13 hours a week. That is a crazy change from 2 years ago when I started this Martial Arts journey. We were only do 2 days a week at most 4 hours total.

Tuesday 01/28/2020 – 3 hours… Muay Thai and JKD

I got a chance to do 3 x 4 minute rounds with Tony. He said the week off being sick was great for me. I was able to train faster than before.

He was able to push me harder. Woot! We worked on Lote Teep or bicycle/car teep, in class. We also worked on mirror drilling and immediate response.

The in JKD one of the things we worked on was a figure 4 wrist lock it was super fun to learn and execute! Then you step through and get the arm bar.

The pictures above where I have H on the ground is the figure 4 wrist lock. It is terrible on the opponent, great for me. =)

Wed 01/29/2020 – 2 hours… Muay Thai trianing

2 hours of Muay Thai Training and conditioning. Do you know how hard it is to get a selfy when your hands are shaking cause of how tired you are…whew I do!

Tony kicked my behind today. We did kettlebell conditioning today, then after my arms and shoulders were dead he drilled me on pads and had me work my punches, jab, cross, hook, body hooks, upper cuts.

When you are super tired that is when it is the hardest to keep you hands up/guard up, and to perform the strikes keeping your form correct. Ask me how I know. That is when muscle memory is built. When you are so tired, that you body wants to quit, but you push through. It makes you muscles work harder and condition to this. But Tony said my punches were landing great. That they were “crispy”! Woot! Crispy = Meaning tight, solid, and hitting home correctly.

We worked the bags and then we did a cool drill where we played. There is this concept in Muay Thai where they play lightly when training. I forget the word right now, but will try to get it. We played where we are trying to just touch each other’s shoulders. But bob and weave, abound your opponent touching your shoulder. So it’s playful trying to get strikes on your opponent and avoid strikes from them.

It was fun and now I need to pass out. Also i love fruit as an after workout snack.

Thanks for a great class Tony it was fun

Kettle Bell Conditioning:

Do these in a ladder, Starting with 20 reps of each exercise, and going down to 19, 18, 17 excetera

  1. Sumo kettle bell squats 33 lbs x 20
  2. Kettle bell swings 20 lbs x 20
  3. Kettle bell halos kneeling with one foot out at 9 degree angle 10 reps one side, then switch feet 10 reps going the other way.
  4. Cross knee mountain climbers x 20
  5. Bear crawls across the mat.

Muay Thai Training:

  1. 3 x 4 minute pad rounds, working on jab, cross, hook, cross, upper cut, round house kicks, body hooks,
  2. Bag rounds, jab, cross, hook, kicks, double kicks
  3. ladder kicks on the bag 1 – 10 and back down again.
  4. Play training, shoulder touches, head and body/shoulder movement to avoid contact

Thrusday 01/30/2020 – 1 hour… Muay Thai trianing

1 hour of Muay Thai training. Coach Tony took it easy on me today, and had me help demo and teach. Tomorrow he is going to kick my booty.

We worked on distance management and drawing your opponents actions out so you can counter them.

Lead leg feign kicks to teeps, feign lead leg kicks to knees.

Entry on jabs to clench to knees, entry on jab,cross, hook to knees.

And finally turning leg in to stack hips drill.

❤️❤️❤️ I love Muay Thai!

Friday 01/31/2020 – 2 hours… Muay Thai trianing

2 hours of Muay Thai training. Thank you Tony for a great class again. We warmed up on the bags, then went to 3 x 3 minute pad rounds with 30 seconds rest between each.

Then we did sparring just boxing, and sparring kick boxing, then clench sparring. I started the class with crazy D.O.M.S. Soreness in hamstrings and shoulders, but now I am good after class. We will see how I am tomorrow.

Saturday 02/1/2020 – 2 hours… Muay Thai trianing

D.O.M.S. so much better for training on it after really sore. Yay. I was feeling good muscle wise today.

2 hours of Muay Thai practice. Guess who has two thumbs and ended up teaching the class with the help of H and JD? Yup… I bowed them in and because we had new people I just stuck to standard 4 counts then 4 counts with teeps at the end. We worked on Thai stance, pivoting, rotating hips, and some distance management. Woot!

I was the substitutes back up, cause our sub called in sick.


10 hours of training total this week. Woot! I had a blast and loved it, even through the pain. I got to teach a class. I died my hair red. I had a blast. For the next several weeks I will be missing the Wed classes. I have classes to teach for cake decorating.

Thank you for reading.

Easy Turkey Bulgogi Lunch Meal Prep

I don’t have a lot of time, so meal preps that don’t take long to do are a must for me. This one was fast, simple, and is delicious to boot. I prepped this past Sunday for this week. It took me 30 minutes. That is fantastic in my book.

I made this for my husband and I for our lunches for the week. I took a short cut and got frozen veggies to help me prep. I also used pre-made bulgogi sauce.

This is low in fat, has good carbs, and great fiber, lean protein.

All you have to do is cook up some rice, saute up some ground turkey, add the sauce, spiced, and steam up some broccoli. I added some green onions, sriracha sauce, and kimchi but that is all optional. See easy peasy.. I will of course add more information below and a full recipe with nutritional stats.

Turkey Bulgogi Lunch

Ingredients:

  1. rice
  2. 1 lb ground turkey
  3. frozen stir fry veggies
  4. broccoli
  5. 1 tsp ground ginger or to taste
  6. 1 tsp ground garlic or to taste
  7. salt and pepper to taste
  8. 1 tbs oil
  9. Bulgogi sauce
    Optional
  10. green onions
  11. Sriracha sauce
  12. Kimchi

Directions:

  1. Cook rice according to directions on package
  2. Heat pan with oil, saute ground turkey, add spices and salt. Once meat is cooked add frozen stir fry veggies, and bulgogi sauce. Cook on medium for about 5 to 10 minutes.
  3. Steam broccoli
  4. Add 3/4 of cup of rice on one side of the container, 3/4 cup of bulgogi meat mixture next to rice, add 1 cup of broccoli.
  5. Top wit green onions, sprinkle Sriracha, add kimchi and enjoy

Stats:

Calories 633, Fat 26.2 g, Fiber 5.6 g, Carbs 64.2 g, Sodium 798.8 mg,
Protein 34.9 g

I hope you get a chance to try this out. The meat is fantastic without the sauce if you want to omit that part. Let me know what you think.

Thanks for reading, and keep working to be the best that you can be.

Muay Thai Seminar with Nakapan Phugephorn: The counter fighter is exquisite.

I had the incredible ability and honor to be able to go to a 2 hour Muay Thai seminar with Nakapan Phugephorn. 1/26/2020

He is a Martial Arts legend and owner of Beta Academy in Washington, DC. “Nakapan is a passionate life-long martial artist with over 20 years of experience practicing, teaching and competing in the martial arts. He began his journey in 1993, studying Shaolin Kung Fu. Mental discipline and physical conditioning gained from consistent practice later lead him to a fruitful competitive career in the traditional fighting arts and included over 50 championship titles!” (credit: description taken from advert for the Muay Thai seminar flyer on the Pure Performance Martial Arts Center.)

I love going to learn skills and techniques from different Martial Artists. You get different points of view, different ways of attacking and executing a skill, and different skills.

In this seminar I learned some techniques that I have noticed other people doing. However, I have never, been able to dissect it and figure out how to do that skill. I was so excited when we were working on them. I love learning new techniques, and attacks, counters, and shields. I also messed up a lot. I am going to have to work on them more.

Nakapan said, “counter fighting, is the highest form of fighting, it is the hardest, and it is elegant.”

He also said, “counter fighting is not just waiting for some one else to attack. It is the art of drawing your opponent out, to attack you.”

This really resonated with me. I have been training and working to make myself better. My coach Tony said a few weeks ago that he wants to work with me to start working on my reaction time, and my counter fighting. At first my brain was being mean to me, telling me that my reaction and counters are crap. But hearing Nakapan, say that it is the highest form of fighting, that it is the hardest part of fighting. It made me realize… no it made my brain realize that it is the next part of my training. I am actually moving forward in training. I am honing my skills and I am working to be a great fighter.

I was really down on myself, but I realized something. So long as I have hope, the hope of getting better, the hope of improving, and the hope of being the best I can be, I can work and keep working to do anything.

Anyway enough scribbling down my thoughts and feelings, on to the training we did yesterday.

  1. Five count drill
    • jab, rear leg kick
    • jab, cross, lead leg kick
    • jab, cross, hook, rear leg kick
    • jab, cross, hook, cross, lead leg kick
    • jab, cross, hook, cross, body hook, rear leg kick


      Counter fighting drills
  2. Lean back from opponents jab, return an overhand cross/rear punch, lead leg four count (lead leg kick, cross, hook, rear leg kick).
  3. Perry jab from opponent, return an overhand cross/rear punch, lead leg four count (lead leg kick, cross, hook, rear leg kick).
  4. Pop down opponent jab, and return a cross right away, lead leg 4 count (lead leg kick, cross, hook, rear leg kick).
  5. Flow kick and finish with a lead leg four count (lead leg kick, cross, hook, rear leg kick)
    • you counter a inner lead leg kick from an opponent by (jumping, spinning, and landing on your lead leg away from opponents kick), and kicking simultaneously kicking the back of your opponents lead leg.
    • the more contact you allow opponent to get on your lead leg, the harder your kick to their back leg will be
  6. Square back incoming leg kick and finish with a lead leg four count (lead leg kick, cross, hook, rear leg kick)
    • lateral back lead leg as incoming leg kick comes in to avoid being kicked, don’t shift weight to the now rear leg, but return same leg you lateraled back to round house kick from a south paw stance.
  7. Teep as an opponent tries to do a rear leg kick (this is just timing, but will stop them dead in their tracks)
    • Nakapan said that a teep is the longest and fastest weapon you have, and when timed right will get to opponent before a leg kick, torso kick, or head kick can come in.
  8. Sparring using the techniques we learned

I really enjoyed getting the opportunity to learn from Nakapan, and getting to meet him. He is very sweet, answers any questions, and wants to spread the love of Muay Thai. It seems from talking with him after the seminar, that he like Ajarn Chai want to spread Muay Thai and empower people to help others learn Muay Thai.

I also met some really cool people and hope to visit their gyms as well. I love that our Martial Arts community on the whole is open and loving. We try to be inclusive and understanding of all people. We are one big tribe.

Thanks for reading. If you have questions please feel free to ask and I will try to answer. Keep working to be the best you that you can be.

Martial Arts 01/21/2020: 8 hours back into training after a week off stewing on the couch with my Fear Of Missing Out/FOMO is not bad.

All last week I was sick as a dog. Something, and by something I mean some cold virus is going around here. It is knocking people out one by one here. Suffice to say, I did not do a damned thing last week. Stayed on couch coughing and trying to get better. Went to doc, and found out that this virus moved to my eyes and I developed viral conjunctivitus. So yeah last week was terrible, but I binge watched tv shows I have been missing so there is that.

Hard to workout when you can’t breath, and when you are super contagious. However, this week is not that way. This week I am back! I imagined myself breaking through the wall the way Koolaid man did and saying, “Oh, yeah!”

Cough, cough, cough. Well I am sorta back. I am easing back into it. I am still coughing, but I am feeling better than I was a week ago.

Tuesday 01/21/2020 – 1 hour 30 minutes… Muay Thai 

Coach Tony told me he does not want me doing much cardio today, because he wanted me to take it easy.

Today was amazing. I helped teach, really helped this time. I am honored. But let me not get side tracked.

  1. 2 minutes Jump rope
  2. 2 minutes Burpees
  3. 2 minutes Jump rope
  4. 2 minutes Burpees

Soy Dao- long upper cut

We learned that the words for long upper cut, where you change levels and throw the upper cut. Different than the short upper cut, is called Soy Dao in Thai.

We worked on:

  1. Jab, cross, long uppercut.
  2. cross, long uppercut, hook

Wednesday 01/22/2020 – 1 hour 30 minutes… Muay Thai 

  1. Jumping Jacks x 2 minutes
  2. Thai Knees across the mat x 2 minutes
  3. Jumping Jacks x 2 minutes

We were working on distance management. Kick distance, adjusting for kicks, step in, and step in to get cover and return elbow right away.

  1. leg kick, opponent shields, torso kick, opponent shields, opponent returns kick to upper arm, and you stop it with forearm and hand, opponent comes in with hook, you shield with and come in with rear elbow.
  1. 2 x 5 minute kneeing rounds. Whew… working on form, and from form comes power. Was hurting my tricepts at the end. Leaning in to each other was hard.

Tony started teaching us the Wai Kru passed down from Tony’s family. These are the parts of the Wai we learned and how his family does each of the moves. The Wai your mother and father, the Wai your instructor, the Wai your diety, scooping up and thanking mother earth to the left, scooping up and thanking mother earth to the left, then scooping up thanking mother earth in front.n doing in front.

Tony explained that the Wai Kru was used in the past for the Thai people before fighting Bermese people, so they could limber up, grab some dirt and rocks to use in the fights, and also maybe make divots in the dirt to make your opponent, or enemie step into, and give you an advantage.

I have a lot to work on. I want to make it pretty, I want to honor Tony with my Wai Kru.

The Wai Kru has been used for many reasons. One of the ways people used i to help limber up a fighter (think of it like yoga and stretching), it has been used by others and people who are betting on a fight to size up and determine what a fighter might be like and who is likely to win. However, most importantly the Wai Kru is used and is intended to show respect for where/who you came from, your teachers, the diety you respect, the mother earth around, and the legacy that you have been touched by and will leave behind.

Thursday 01/23/2020 – 3 hours… Muay Thai 

3 hours of Muay Thai and JKD training today. Woot! I did an hour of training before Muay Thai class tonight. Thank you Tony for a great class again.

We worked on distance management and responses after shielding. I got a chance to help teach again. We worked…Punches to kicks, and elbows to knees.

He told me more about the Wai Kru the second part where we are respecting Mother Earth. It also represents the past the present and the future.

Then I got to learn JKD from Sifu Bob. We worked on One Two offense, 3 offense, single angle attack, single direct attack, attack by combination.

Friday 01/24/2020 – 2 hours… Muay Thai training

2 hours of Muay Thai training. Woot! I got half way through before my cough became annoying and ever present.

Tony has us do an awesome warm up with plyometrics and foot work with drills. Then we worked pad work. Woot it was a fun class and and I and getting better gonna kick this congestion to the curb.

Also all the vitamins I take. Fish oil, vitamin d, condroitin and glucosamine, turmeric, woot!

We were working pad drills with each other. I am working on my response. So hit, shield, respond with a kick or hit. I need to get faster, and better. So that is my goal. I know the technique, I need to polish it now.


Saturday we normally go train again for about 3 hours. Today we took the day off. We are attending a seminar with Nakapan Phungephorn up in MD. So while my training week is not over just yet. I will dedicate a separate post to that training session. I am excited to learn and experience another great Thai fighters form, and style.

Thank you all for reading. 8 hours back into training after a week off stewing on the couch with my Fear Of Missing Out or FOMO is not bad. Next week I will be better still. If you have any questions please feel free to ask. Keep working to be the best you that you can be.

The honor of new Thai shorts!

Hello back for a quick, short and sweet post…

My husband, I, and 3 of my other team mates were called into the gym and presented with Thai shorts. My Coach/trainer Tony comes from a different tradition, one that has been passed down the line through his family. He told us like the WTBA presents arm bands for level tests and acknowledging progress. His family and his traditions are to give Thai shorts to students that are around level 1. He said “one of the first tests is to give back, and you have, you help the other students, and help teach.”

I am so honored and proud to be a part of this team. A gym where we are lucky enough that we can learn from multiple traditions. A gym where we are a team, a tribe, an extended family looking to better ourselves every day, and help others better themselves.

🙏 🙏 🙏 Thank You again Tony for this great honor!

Martial Arts 01/07/2020: Sandal Rubs the Forehead, Tang Kao, and Siep Kao

I really love Muay Thai. I love learning the rich tapestry of history that is behind this art. I love learning about Thailand, the people, and why this art came about. I feel a sense of accomplishment when I practice. I feel like I am making my body and mind stronger. I feel like I am learning an art and that I can eventually pass it down myself. This week I learned many new terms, words that are the names for some of the strikes we do, and they mean. Like Tang Kao, and Siep Kao, names for some of the knees. I learned names of some of the teeps. Like Sandal Rubbing the Forehead. I love how descriptive the name is in Thai.

Also as a person who has learned multiple languages in my life, Thai is one of the hardest I have ever tried to learn and pronounce. English, Japanese, Spanish, and some German, are the languages I have learned. In various levels of fluency. English and Spanish being the ones I am most fluent in. Japanese I learned from my grandma and mother when I lived and visited Japan. Finally German when I have time to study, so I have a basic kindergarten level knowledge. =) I digress though. Thai is so nuanced and the letter y seems to have a sound like ny. I could be wrong on this, but that is my understanding. I may want to pick up a class on Thai and pronunciation.


Tuesday 01/07/2020 – 3 hours… Muay Thai and JKD

3 hours of Muay Thai and JKD training tonight.

I love it when my instructors say that they can see that changes, the progress in my training.

This time last year I was feeling like I was in a rut. I felt like I had hit a plateau. However this year, I am feeling like I am making progress on the training side of things. My cardio is head and shoulders above that of last year, my endurance is improving even more, my technique is improving to the point my speed. Yessss!

Conditioning warm up:

  1. 4 count rear to lead on bag, then sprawl
  2. bob and weave drill down under a rope hanging across the mat
  3. ladder where we switched our lead foot in and out of the ladder

Training:

  1. Check the kick lead leg, return kick lead leg, teep lead leg
  2. Check the kick rear leg, return kick rear leg, teep rear leg
  3. lead knee (siep kao, pushing knee), to lead kick
  4. rear knee (siep kao, pushing knee), to rear kick

JKD:

  1. sitting hubud (sitting removes the ability to move around with your feet. You have to feel the partners movements and focus on working the technique.)
  2. sitting 1 to 1 flow drill
  3. sitting 5 to 5 flow drill
  4. sitting 2 to 2 flow drill
  5. Then we flowed between them
  6. Then we worked on standing up while doing one of these drills and sitting back down, without stopping the drill.

We were drilling without shin guards. We were going light but still shin bone on shin bone will cause bone bruises. This is normal. You have to push out the fluid in the bruise. I treated it with Thai Oil, and rolling it out with the tiger tail. It hurt, but cumulatively it will start to hurt less the more it happens. So this is toughening up your bone and shins.

I only document this and show it to show what really happens in this martial art. These kinds of bruises happen, you need to know how to treat them. I am going to put a hot compress on it as well as roll it out again.

Wednesday 01/08/2020 – 2 hours… Muay Thai

2 hours of training Kettle Bell and Muay Thai. I let my baby girl take pictures and that is what I got. However, I am a little shook. Is this what I look like? It’s blurry but heck.

4 rounds of:

  1. KB swings 10
  2. 1 arm KB swings 20
  3. Side to side KB swings 10

Anyway I digress… today was Kettle Bells, then all knees all the time. My coach Tony who is Thai and is teaching me all the Thai words for the move we are doing. Siep Kao, yat (pronounced yhut), thee (pronounced tee) and Tang Kao We learned different kinds of tees today.

  1. 5 minute round of doing Siep Kao knees on the bag
  2. 5 minute round of doing Tang Kao knees on the bag
  3. 5 minute round of Siep Kao with partners
  4. 5 minute round of Tang Kao with partners
  5. 5 minute round of Swimming/clench work while getting knees in

Then we finished with core workout! Woot!

Terms for knees in Thai:

Siep Kao (pronounced see ep cow) – is pushing knee, where you knee the person with upper shin bone/knee

Tang Kao – is the spearing knee, where you knee the person with the top of you knee.

Yat (yhut) (pronounced nyet or yhut) – when you push with the knee

Thee (pronounced tdee, you will hear Americans say Dye) – word said when you knee a person

45 seconds each exercise, with 15 rest, 4 rounds

  1. dead bugs
  2. crunches
  3. leg raises
  4. bicycle
  5. mountain climbers
  6. clenching core with feet off ground and hands on head
  7. pike ups

Friday 01/10/2020 – 2 hours… Muay Thai and JKD

2 hours of Muay Thai practice. My coach Tony kicked our butts again. We learned the names for three different teeps. I thought I took a pic. You the kind of thought you took pic, remembering you put camera up and clicked, but for some reason it is not in your pics. I will get the terms tomorrow at training. But it was the rear teep, a rear hop teep, and lead head teep (that is called Sandal rubbing the forehead) will get terms in Thai tomorrow. Thank you so much for the awesome class. 🙏

Something I was thinking about. When I learn a term like ( Sandal rubbing the forehead) it’s easier to remember for me and I get to learn and extrapolate the culture from it.

Warm up:

  1. jump rope till all students got there

2 rounds of:

  1. bent over KB row
  2. push ups, inside and outside
  3. mountain climbers
  4. bicycles
  5. leg lift
  6. alternating lunge jumps
  7. sit sweeps
  8. plank ups
  9. prison squats

Training:

  1. 2 rounds of pad rounds – feeder kicks and you hold for immediate response
  2. Rear leg teep
  3. rear leg hop teep
  4. lead leg head teep
  5. Tiger walk or begging of Wai Kru in Muay Baron style ( meaning 50/50 stance, fist over fist movements, goal is to make it pretty, and to work on balance)
  6. Abbs – 50 crunches, and Tony hit bellies of trainees with pad 10 times in a row.

Terms for teeps in Thai:

Mon Yun Luk (pronounced mon {like Monday}, nyun, lock) – rear leg teep

Ka Don Teep (pronounced ka {like caw caw}, don {like Donatello}, teep) – jump teep, or feign leg shield teep

Bata Loop Pak (pronounced bata {like baton}, loop {like lopping}, pak (like pac in Tu Pac) – means sandal rubs the forehead, or head teep, executed where you blade the body to your opponent and using lead leg teep the head.

Saturday 01/11/2020 – 3 hours… Muay Thai and JKD

3 hours of Muay Thai and JKD training. I did less conditioning and more pad holding which is a skill in itself.

JKD we worked on bridging the gap, feigning, nao tek kicks, ping choi, pak sau, and punches.

Thank you Khun Kru Krysta for great training and a fantastic class.


Saturday was a busy day after training, so I am posting this today. I did less conditioning yesterday, but I did a lot of pad holding. I feel soreness in my ribs today. My hamstrings are tired from the training this week. I clocked 10 hours of training total this week.

Thank you for reading. Please let me know what you think. If I got the terms incorrect, let me know and I will fix them. I am still learning. As always keep working to be the best you that you can be.

Chocolate Protein Pancakes

I wanted pancakes, but I wanted healthy and I wanted to stay on track so I made these. They don’t have any extra sugar in them other than what is in your protein powder, and bananas. A bit of honey is what they needed to top them off. They were delicious, and exactly what I wanted.

This is gluten free, dairy free because I use (Vega protein powder), vegetarian, full of protein, low in fat, and have fiber in them.

  • 4 large eggs
  • 2 ripe bananas
  • 3/4 cup rolled oats, uncooked
  • 1/4 cup chocolate protein powder ( I use Vega)
  • 2 tbsp unsweetened cocoa powder
  • 1 tsp ground cinnamon
  • 1 tsp coconut oil, for cooking
  • fruit garnish (I had frozen fruit)
  • Honey for serving

Directions:

Take all ingredients and blend together in the blender.

Cook them as you would a regular pancake.

Keep in mind when you cook anything chocolate it can be hard to tell when something is done due to the darkness of the batter.

Calories/Stats: Serving Size 2 servings, sans honey and fruit

Calories 800, Fat 31.6 g, Fiber 11.5 g, Carbs 80.7 g, Sodium 835.9 mg, Protein 56.7 g

I hope you all get a chance to try this out. Let me know what you think, and if you have a chance to try it out.