Fitness – Page 4 – Thinks with Spinks

Training Martial Arts 03/29/2021: Fighting for your life vs Fighting like you are in the ring

So my instructor is fantastic about teaching not only the in the ring legal strikes, but she also teaches as she calls it the behind the 7-Eleven fighting. Behind the 7-Eleven fighting is that fighting when you are fighting for your life. Understanding the use of force and what level of force you need to use when you are training is important. I have noticed that new students often don’t understand what force to use right away. They seem to lay on either side of the line. A new student will use to little force because they are worried about hurting some one. On the other hand a new student will use all their force and not have the control necessary to pull the punches.

Ring/training

In the ring, you want to score points. You want the judges to see you make contact so that you can win the fight. In the ring you cannot reap your opponent. Once your opponent goes down you have to break off.

In training, we aim for the meaty parts of our training partners. We are not trying to destroy each other. We want our training partners to keep training with us. If I were to destroy my partners knee when I train with him, he won’t be happy and won’t be able to train with me. But if I am trying to

Behind the Convenience Store

In the back of a convenience store, you are fighting for your life. You are aiming at joints. You are trying to disable the assailant. You are trying to make it difficult for the assailant continue on, to follow you, to keep fighting.

At this point you want to make sure you live and they stop. Whether you incapacitate the assailant, or at the worst case you stop them completely you are not playing in the same field.

Why distinguishing force it important?

This differentiation is important because you have to know what your situation is and know what sort of force to use at the time.

I would not want to permanently physically maim my opponent in the ring.

However, if I were fearing for my life, I would have to use enough force to at the least disable the assailant. Also in an instance where you are in fear of your life using enough force to make the assailant hesitant to continue their attack is ideal.

Now this is my understanding, but here seems to lay the difference between Muay Boran and Muay Thai. Muay Boran is the original martial unarmed martial art of Thailand. Additionally Kabri Kabroong was the martial art with weapons developed in Thailand. Both these martial arts were taught to soldiers and the best of the best in Muay Boran was recruited into the royal guard.

Muay Thai is the more modern of the two. Muay Thai is a martial art used in the ring.

With this in mind, Muay Boran was used to fight their enemies, and they were not worried about maiming or killing their opponents. That is the way of war. Understanding the art of the Muay Thai, and its progenitor Muay Boran, and what the original targets were is I feel important to understanding the art itself. I find that understanding the history helps me understand the strikes.

Understanding what force to use, situational awareness, and the history of the art is paramount in my opinion to understanding, practicing, and passing on the art.

Mini Cut Week 1

Ok so this is the start of Mini Cut, week 1.

I honestly thought I did not do so well this week. However, after looking at these numbers and my averages…
I almost met the fat macros.
I was way closer to my protein macro only missed it by 28 grams on average. Yay!
I was way over on my carbs, well 30 over.

But hey on average I hit my calorie requirements. I am still trying to dial in my macros. It seems I did not do as bad as I thought I did.

What has helped I have been trying to make sure I get protein in with little snacks in between meals. I have those little bags of nuts, protein shakes, and protein bars.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	133	189	183	171	98	101	141	145.142857	173	27.85714286
Carbs	295	290	278	271	132	228	225	245.571429	201	-44.57142857
Fat	54	86	72	99	76	64	135	83.7142857	90	6.285714286

Calories	2198	2690	2492	2659	1604	1892	2679	2316.28571	2306	-10.28571429

Mini Cut Week 1

Monday 03/29/2021 Workout: 1 hour 15 minutes- 1 mile run, battle ropes, weight lifting

It is a beautiful Monday morning. 45 degrees F and sunny.

I got my run in, and worked in my garage gym. I am dead.

1 mile run

Weight lifting: each set x3 , done as a superset (superset is both exercises done right after another no break)

1) 45 seconds double whip battle ropes
2) tripod tricep row x 12 each side

3) 45 seconds single whip battle ropes
4) back squats x8 reps

5) 45 seconds double whip battle ropes
6) 1 minute KB swings

7) goblet squats x 12
8 ) standing lateral ab crunches x 12

9) hip thrusters x10
10) reverse crunches x 15

Tuesday 03/30/2021 Training: 1 hour of Muay Thai

We do drills for the sake of drills, so we can work on form in our strikes.

However drills are different from actual fighting. Drills are for muscle memory, and learning the strike but in a fight or out in the real world you most likely won’t be able to string together to gunting and mousing the arm, or windshield wiper block and mouse the inner arm.

But we more likely will parry a shot, bob and weave and then parry and mouse the arm.

So drills are great for training, but sparring is where the drills get put to use.

A) Destructions
B ) Siko 4 ways
C) Wind shield wiper defense, mousing the arm
D) Parry and mousing the arm

I am still bad at the wind shield wiper bock, parry, return strike, but I am getting a little better.

Thank you Kun Kru Krysta!

Muay Thai Training:

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

12) parry the jab, Siko the cross/destruction, high elbow cover the hook, catch the lead leg round house, either ( destroy the leg with elbow spike, or spinning back elbow)
13) fed for H so he can practice

Wednesday 03/31/2021 Workout: 45 minutes- 1 mile run, battle ropes, weight lifting

It is a great morning to get out and move. I ran a mile, and did a short workout of battle ropes and weight lifting superset.

I have to work later in the day so I had to cut it short to get the rest of my day going. All the other errands done.

Workout: do this as a superset, no rest between battle ropes and weigh lifting set.
x3 each set

1) single whip 45 seconds
2) back squats x8

3) double whip 45 seconds
4) dead lifts x6

5) single whip 45 seconds
6) Bulgarian split squats x12 each side

Thursday 04/01/2021 Training: 1 hour of Muay Thai

We got to train the same drills that we did on Tuesday. I am still working on my windshield wiper defense and counter attack.

Khun kru gave us a cool drill I can practice on the heavy bag at home for working on my windshield wiper defense.

Drill:
Lead Shoulder bump in windshield stance, uppercut, hook, Rear shoulder bump in windshield stance, hook, ( lather rinse and repeat)

Thank you Kun Kru Krysta for a great class again!

Muay Thai Training:

10 minutes of bag work before class

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

Saturday 04/03/2021 Workout: Training: 2 hours of Muay Thai and Kali

Today was a great day of training. I had a lot of fun and we worked on different kick block with a posted knee, it is more of a destruction to the kick. I forgot the name of the block.

Then we worked on a goofy foot/shin compression drop.

Thank you Khun Kru Krysta for great fun classes.

Training:
1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, brace foot on leg for knee to leg destruction, push opponent, and return lead kick.
6) held pads for H

7) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
8 ) held pads for H

Kali:

1) 15 strike, 1 strike, 4 strike, with various blocks for the 4
2) playing with sword and shield and doing the 15, 1, 4 with sword and shield

Ohh and new Yokkao wraps came in!!! Woot!

Sunday 04/04/2021 Workout: 1 mile run, Tabata Battle Rope routine, Heavy Bag training

I ran a mile, took the kids with me while they rode their bikes. It was a little nerv wrecking so that run was different.

Tabata Ropes: 45 seconds on 10 seconds rest 3x each set. No rest between sets.

1) double whip x3
2) single whip x3
3) double rotation x3

30 minutes Heavy Bag work:

I focused on the windshield wiper.

1) Started with- foot work, switching lead leg, switching hand placement

2) Worked on the bag- shoulder bump, foot work, switching lead leg, switching hand placement

3) Finally worked – shoulder bump, uppercut, hook, switch lead leg, shoulder bump, uppercut, hook

Great day outside, and kids attempted the battle ropes. Hahaha

Whether you are training for the ring, or you are training for self defense, understanding the use of force and what your intent is, is paramount to training properly.

Are you fighting in the ring or behind the 7-Eleven? Are you afraid for you life, or are you just trying to score some points and win that shiny new belt?

How do you train? I train for the ring and also for self defense.

Thanks for reading. If you liked this blog post please hit the like button. If you want to follow my adventures subscribe. If you have something you want to say please feel free to comment. I hope you all have a fantastic week.

For day to day stuff you can find me @sharpcupcake on instagram.

As always, Don’t Photo Edit, Just Go Get It!

Training Martial Arts 03/22/2021: Out Training your Training Scars

What is a training scar? That sounds terrible.

This is the first thing that came to mind when I first heard that term was. Your eyebrow split open, and you have a scar fro the rest of your life. Well, I come to find it is not quite that dramatic.

A training scar is a habit that you develop. Most of the time they are small, sometimes the habit can be detrimental. But not all training scars are detrimental. Some are developed when you are learning technique but not are learning a more advanced version.

To Name A Few Training Habits/Scars

A bad/detrimental training scar could be:

Not pivoting on the ball of your foot when executing a round house.
- if you don’t pivot you will damage your knee, it can happen over time, and right away
Not stepping off the line when you kick
- if you don’t step off the line you leave yourself open for attack, punched in the face, kicked
Dropping your hand before you punch
- huge tell that you are going to punch, also leaves your face open for punch, elbow
Not bring your hand back to your face to guard your face
- if you don’t guard your face, you leave it open to be hit

Less terrible training scars: (some of these could be argued that they are bad or detrimental)

Leaving your foot in the bucket
- this can be argued as detrimental, you go to punch and you shorten your range cause you don’t shuffle in all the way.
Not elevating on your foot for kicks and knees
- this is not detrimental, you can kick without it, but you loose height and range
Not focusing on a point in the distance when shadowboxing
- again this is not detrimental but focusing on a point in your shadowboxing will help you keep your form inside your silhouette
Not getting out of the pocket after fishing a combo
- this can be argued as detrimental, but you finish your combo of blows/kicks/elbows/knees and just stay there, not moving/shuffling away to avoid getting hit.

Where do they come from?

Some of the scars come from just the learning process.

I have seen some of them come from your training partners bad habits. When you train with another person who has some bad habits, like winding up your kick, so that the opponent can see your kick coming from a mile away.

Some training habits come from your progenitor, which is completely normal. When you switch up coaches/teachers, they have a different style, you can see the difference as they coach you. For instance the progenitor of our form of Muay Thai Ajarn Chai has us throw our hands into the opponents faces, but other gyms/progenitors do not teach it that way. (note: I think it is very important to train with different people. It helps you learn different ways to execute the drills, strikes, etc.)

How to work them out?

I have a few of these habits I do deal with when training. I have some of those habits that I have fixed like pivoting on the ball of my foot. That seems to be a common problem that needs to be fixed at the beginning.

The good news is that they can be fixed. It just requires training, and lots of it.

What has really helped is just going over some of issues/scars you know you have, and focusing on not doing them. I focus on trying to change the way I do the drills, strikes, etc.

Then practice, practice, practice is what the doctor ordered. If you flair your arms when you are holding your fists up… work on just tucking your elbows in the entire training session.

Maintenance Week 2

This week has been the second week of maintenance. I have noticed I still have problems getting enough protein in. I also have problems actually eating as many calories as I burn. I am working on it, but I am also trying to eat healthy. I am sure I could stuff myself with terrible foods, but that is not how I eat in general, and I don’t want my calories to be empty.

The key for me seems to be small snacks and meals, that I am going to have to schedule in to make sure I eat.

I am going to work on that, and try to dial it in.

To be honest this is harder than I thought it would be. Just to get the right amount of calories, and hit my macros. But I am going to keep trying.

Weight has been maintained for this last two weeks. I am starting a mini cut again this week. We shall see how this goes.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	97	245	116	157	74	111	133	133.285714	210	76.71428571
Carbs	165	221	232	310	110	315	189	220.285714	245	24.71428571
Fat	84	108	90	84	43	95	71	82.1428571	109	26.85714286

Calories	1804	2836	2202	2624	1123	2559	1927	2153.57143	2801	647.4285714

3/22/2021 to 3/28/2021 Maintenance Week 2

Monday 3/22/2021: Workout: 1 hour running, battle ropes, and weight lifting

I proceeded to kick my own booty the today. COVID-19 is not ending any time soon we can look at all the bad, but I am trying to change the way I look at things. Trying to be more positive.

I just do what I can at home. I have to see the good. And while shark week is here I felt good. I felt I looked ok. Like maybe what I am doing is working. Which is rare on shark week.

So to keep up the positive vibes I took some pictures.

So here is how I kicked my own butt. I came up with this on the fly. I mixed together battle ropes with my weight lifting.

Training:
do these as a superset x3 through
1 set = 40 seconds of battle ropes right into wight lifting

1) single whip battle rope – 40 seconds
2) tripod tricep row x 10 reps each side

3) double whip battle rope – 40 seconds
4) barbell back squats x 10 reps

5) single whip battle rope – 40 seconds
6) kettle bell swings x 1 minute

7) Bulgarian split squats x 10 each leg
8 ) hip thrusters with a resistance band x 15, 12, 10

9) reverse sit-ups x 20
10) sit ups x 20
11) dumbbell side bends x 20

Tuesday 3/23/2021: Training: 1 hour of Muay Thai training

We trained earlier in the day, becaus professor Pedro Sauer was holding a seminar today.

We are so lucky to be able to train around and with such great amazing people.

Thank you Khun Kru Krysta for a great class again.

Training:
1)jab, cross, jab
2) feed for H

3) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
4) held pads for H

5) incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick ( this is my favorite, I liked the feeling/flow of the back and forth)
6) held pads for H

7) parry the incoming cross, return cross, hook, rear elbow, rear knee, rear kick
8 ) held pads for H

9) full Inosanto 18 count- scoop the Teep, rear kick, lead kick, cross, hook, rear kick, incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick, parry the incoming cross, return cross, hook, rear elbow, rear knee, rear
10) held pads for H

This drill is all about countering, teeps, countering kicks, and countering punches, and immediacy returning a 4 count strike or more.

Wednesday 3/24/2021: Workout: 58 minute rowing and 1000 reps Ab Challenge

Good Wednesday afternoon! Life gets busy some days (work, errands, kids, family) and then the weather does not cooperate so wedge your workout in where you can.

I just did a 38 minute 6 kilometer advanced rowing workout and Dana Linn Bailey’s 1000 rep ab challenge. Spoiler alert I got through 500 before my back started to hurt. Gotta listen to my back or my scoliosis will cause trouble.

I only mention these things to show I too have days where things are not cooperating. Or my body is acting up. 🤣

Training:
1) interval training rowing
2) DLB 1000 reps ab challenge goal is to do 100 of each ( I did 50 of each for a total of 500, but will work on getting to 1000)
a) V up
b) plank opposite elbow to knee
c) reverse curl
d) left high side plank hip dips
e) right high side plank hip dips
f) alternating jack knife
g) hollow body flutter kicks
h) laying heel touch
i) Russian twist
j) laying leg raise

Thursday 3/25/2021: Training: 1 hour of Muay Thai training

Thursday’s are hard day for me. I am up at 4 am for work and then I have the usual family/life/kids stuff to do.

Needless to say I am tired. Oh and does my body feel it. Friday’s are now my rest days and I am so looking forward to it.

Class was fantastic today and I loved working the pads. I was able to practice flying elbows. So here is the deal. When you are trying to land a flying anything (elbow, knees, teep, kicks) you have to throw your body into it. That is hard when you are not 12 anymore because you are old enough to know what it’s like to get hurt, how long it takes to heal, and you have obligations to adult things. So my issue has been my reservation not thoow my body into something that may break it. Today I just did it! Yay!?!

Thank you Khun Kru Krysta for a great class, and for kicking our butts!

Training:
Jump rope to warm up
1)jab, catch, jab – cross, parry, cross – hook, cross, hook
2) feed for H

3) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
4) held pads for H

5) incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick ( this is my favorite, I liked the feeling/flow of the back and forth)
6) held pads for H

7) parry the incoming cross, return cross, hook, rear flying elbow, rear knee, rear kick
8 ) held pads for H

This drill is all about countering, teeps, countering kicks, and countering punches, and immediacy returning a 4 count strike or more.

Saturday 3/27/2021: Training: 2 hours of training, 1 hour of Muay Thai, 1 hour of Kali

Today was a great day of training. It was beautiful outside, and it was wonderful being in the gym today.

We got a chance to work on:
A) Destructions
B ) Siko 4 ways
C) Wind shield wiper defense, mousing the arm
D) Parry and mousing the arm

It was awesome! We have not done these in a while and it was awesome to get back into these moves.

I am terribly bad at the wind shield wiper bock, parry, return strike. I am going to have to work on it.

Thank you Kun Kru Krysta!

Muay Thai Training:

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

12) parry the jab, Siko the cross/destruction, high elbow cover the hook, catch the lead leg round house, either ( destroy the leg with elbow spike, or spinning back elbow
13) fed for H so he can practice

Kali: double stick and single stick
1) warmed up with height and low forehand and backhand.

2) middle box , with three different strikes at the incoming # 4 – double drop stick, low wing, low shield

3) middle box with single stick

Sunday 3/28/2021: Training: 2 hours of boxing free feeding, and sparring

Today we did free feeding of the focus mitts for just boxing. We have some injuries in our group we are training around. So we just focused on boxing, speed, flow, countering, and responding.

I need to work on those training scars I have:
(scars= training habits that you need clean up/ new info)

1) I used to just slowly walk back when done with a drill so now I am…Shuffling back before lateral back.
2) I used to at end of drill dropping hands … now I try to keep hands up at temples at all times
3) I was getting in my head when I make a mistake… now I try to make that mistake, note it, move on not let my opponent know I made a mistake.
4) after cross pull hand back low… now I am conscious and try to remember to bring back to my temple

Do you have any training scars that you can pin point?

How do you train to try to train out of those habits?

I am going to keep training. I am going to keep trying to out train some of my habits or training scars. I am going to keep putting the time in on the mat.

I am also not giving up on the mini cut, and maintenance weeks. I am going to keep dialing in food intake and macros. I am not by any means perfect but I am working on being better every week.

I hope you all have a fantastic week. I hope you guys get out there and get some exercise in. Let me know if you liked this post by hitting the like button. If you want to talk to me, please feel free to comment. If you want to see my adventures right away please subscribe. My day to day stuff can be seen at @sharpcupcak on instagram.

An exciting new opportunity to work with another brand came in I will be posting about it later this week. I am amazed they reached out to me because I already have loved this brand for years. Stay tuned…

As always remember, Don’t Photo Edit, Just Go Get It!

Training Martial Arts 03/15/2021: Striking Flow w/ Weight Shifting, Maintenance Week

Striking Flow/Shifting Weight

I really love in my training when things just flow right. What I mean by that is I can feel it work. It feels almost effortless in some ways. Not always for me, but some days I get a glimpse of the effortlessness. I wonder is that what it is like for these martial arts masters. Those people who make it look effortless.

What I mean is if you have trained in any striking martial art you may have noticed that the drills are made often times so that you strike with one side say your left, and then you strike with you right side. You do this because we are left/right sided animals. If we are in orthodox stance and hit with a cross our weight shifts to the right side as our arm extends. Then we will return with say a cross from the lead hand or left side. When you do that your weight shifts from left to right, and it flows.

It is nice when working drills and the flow just makes sense. You strike, kick, elbow, knee, kick…your weight shifts back and forth. When it is working right, it feels effortless. This week working on one of the drills it felt that way. It was great. I could literally feel my body shifting, moving, flowing form one strike to the next.

I was being watched by my instructor and she came over to let me know it looked great,fantastic even. I was totally expecting her to say “but” do this instead, or this is needs work. There was no but. It was great. I was turning my lead leg a little bit to much for the hook but it was all good, easy fix.

YAY!!!

When you watch those martial artists on TV or the masters you notice they move form position to position with ease and like well a master. That is the goal. I am starting to notice once in a while I feel those flows. It is going to take a lifetime to get to a point where I feel it all the time. But it is nice to feel it some times.

Martial arts goals!

Maintenance Week

This last week I came off my three week mini cut. I am on a maintenance week. What that means is I need to try to keep to my macros, and eat the same amount of calories that I burn. Lets me just say ahead of time. I have had a hard time meeting those goals this week. I end up being under. But the reason we do this, is to basically reset your body, so that it knows it is not starving.

This stops your body from trying to reach homeostasis and adjust to the mini cut. Keep them confused I say.

By them I mean keep your body confused, and let it think everything is all right. Because if your body thinks you are not getting the food you need, it will go into saving everything you eat mode.

Deficit:

My biggest deficit is in protein. I tend not to eat enough protein. I have one more week of maintenance so I will work on that.

Scale:

The scale has stayed the same.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	123	125	102	156	106	79	116	115.285714	210	94.71428571
Carbs	349	242	205	141	258	286	196	239.571429	245	5.428571429
Fat	62	122	101	156	127	105	181	122	109	-13

Calories	2446	2566	2137	2592	2599	2405	2877	2517.42857	2801	283.5714286

maintenance 3/15/2021 to 3/21/2021

Monday 3/15/2021: Workout – 1.5 hours

Warning emotion assault triggers may be present.

Woke up and processed the last dream I had prior to waking. I have always had nightmares about attacks that have happened to me. This morning was no different in that regard. However, I noticed they have shifted or changed tone.

When the person attacked me I defended myself. Yelling “ No, GTF off me” then I dropped him like a rock with an elbow and a reap. “I said stay down and stay the F away.”

Instead of scared and trembling I was pissed. I was pissed he attacked me, I was pissed he immediately started to scream about me assaulting him.

So this morning I guess I was still feeling that way when I chose my leggings – the don’t cross Grrrl leggings. And I choose my Dangerous Woman crop hoodie from No Prince Charming.

Then I realized we girls sometimes or at least I do wear the bright colors, the sayings about our dangerous nature. It’s like the bright colorings to deter predators.

So especially girls wear your gear that makes you feel powerful and let those predators know that you are not to be trifled with!

Workout:
A) 1 mile run
B ) 20 min Plyometric HIIT:
55 second hard push intervals, 45 seconds rest

1) x4 lunge + shoot a basket ball, x4 lunge + jack, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x uppercuts, burpee, 4x lunge side + lunge side + tap floor+ tap floor
2) same as above

3) quick feet, 2x 180 jumps + 2x jacks, 2x 180 jumps + 2x jacks, 3x squat + high jump, 3x jack, 3x squat + high jump, 3x jack, 4x jacks + 4x sumo squat and touch, 4x jacks + 4x sumo squat and touch
4) do the same as above

5) 2x jacks + run in place, 2x jacks + run in place, 4x side to side lunge with floor tap + 4x lunges reaching high, 4x side to side lunge with floor tap + 4x lunges reaching high, 4x jump lunges, 2x high knee lunges + run in place, 2x high knee lunges + run in place
4) do the same as above
5) do the same as above

C) Sliders:
Do this set x3
1) slider sit through x10 reps each side
2) posterior plank to L sits x7 ( these were hard for me)
3) flye push-ups x5 double hand, x5 each side
4) plank wipers x20

Tuesday 3/16/2021: Training -1 hour of Muay Thai training

We are working on dumping again. It was so much fun, and I have so much to work on.

Again we were not trying to rip people’s heads off.

1) Catch jab, slip the cross, return gut shot, lead elbow, rear elbow, rear knee, frame and push opponent off balance, then Puta Kapala.

2) Catch jab, slip the cross, return gut shot, lead elbow, rear elbow, rear knee, frame and push opponent off balance, if he postures up, push face away, and step behind push him over to dump.

I am to tired to write up the rest. We did a lot of punchy, kicky, elbowy, kneeing things. Yay!

Thank you Khun Kru Krysta for a great class.

Wednesday 3/17/2021: Workout- run and calisthenics

I was thrown onto the mats a lot in class last night. I worke up tired and kinda stiff. So I went for a run and did a simple calisthenics workout. The reverse crunches kick my abs… haha see what I did there?

100 push-ups
100 sit-ups +plus kb press
100 reverse crunches

That is all. Now I am going to be lazy.

Thursday 3/18/2021: Training- 1 hour of Muay Thai

Guess who forgot to take a picture of the white board. Yup me!

What did we do, oh yeah a lot of dumping, punchy, elbowy, knees, and kicking. I joke, but we worked on distance management. With an opening drill
To get us moving in our feet and keeping them under us.

Training:
1) jump rope
2) jab, catch, jab
3) catch, jab, catch

4) catch jab, leg kick, hook, cross, lead kick
5) fed pads for H

6) catch jab, split cross, return the gut shot, lead elbow, shoot your forearm into you opponents throat, rear knee, step through, then puts kapala
7) fed for H

8 ) catch jab, slit the cross, return gut shot, lead elbow, rear elbow, lead knee pushing, lead kick
9) fed for H

10) catch jab, split cross, return gut shot, lead elbow, shoot your forearm into your opponent’s neck, rear knee, step through, your opponent postures up, turn the face away and step behind the opponent to dump.
11) fed H

Thank you Khun Kru Krysta for a great class.

Saturday 3/20/2021: Training – 1 hour of Muay Thai

I hour of training Muay Thai. It was finer learned and worked on a drill series that we had seen once before but it’s been 18 months since we did it. So lots like learning it new again. I really enjoyed the the back and forth flow of the drill.

The drill was the Inosanto 18 count.

Training:
1)jab, cross, jab
2) feed for H

3) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
4) held pads for H

5) incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick ( this is my favorite, I liked the feeling/flow of the back and forth)
6) held pads for H

7) parry the incoming cross, return cross, hook, rear elbow, rear knee, rear kick
8 ) held pads for H

This drill is all about countering, teeps, countering kicks, and countering punches, and immediacy returning a 4 count strike or more.

I missed most of Kali, because I had the honor of interviewing one of my favorite training people. He has to move soon and wanted to get him before he left. He has done martial arts for decades. Yay! Gonna start a new series on my blog where I interview awesome martial artists.

Thank you Khun Kru Krysta for such awesome classes.

Sunday 3/21/2021: Training – 2 hours of Muay Thai training

We did pad work and sparring. I worked on free feeding again. It was great to just work.

I woke and was congested from the freaking pollen in the air. Spring is attacking my face parts. So I was really not feeling working out/training today. But when I started I got going and had a blast.

Thank you H, Khun Kru Krysta, and Amanda for the great training.

I think I got out of training today without a new bruise. Lol

Have you ever gotten that everything is flowing properly feeling? Have you ever felt that moment when your movements flow like water?

Thank you all for coming and reading. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. Let me know what you think, what I might have missed.

Stay tuned for more adventures. I will also be adding interview with martial artists blog posts. I have had the opportunities to work with some amazing martial artists. I have worked with some legends and some who have just been working tirelessly at their martial art just for their love of the martial art.

My day to day stuff is on instgram @sharpcupcake.

As always, Don’t Photo Edit, Just Got Get It!

Shiny New Product Review: Elite Sports Duffle Bag First Impressions

As promised here is my initial impressions and review of the Elite Sports Warrior Series Blue Large Duffel MMA Gear Gym Bag & Backpack. Elite Sports are a sports equipment company that supplies equipment for BJJ, Boxing, MMA, Muay Thai, and Judo. I had seen their products around but had never bought any. I was surprised when they contacted me to do a honest product review of their products.

I am always happy to try a new product that will help me with my training and in this case help me lug my gear to and from the gym.

If you would like to see the gym bag in all its glory I made a video of me pulling out all of my gear that I stuffed into the bag. I carry around a lot of gear to help me train Muay Thai and Kali.

https://youtu.be/QeWrviEQtQE

As I am typing this today I have used this bag for 3 days of training. However, I have packed and unpacked that bag a good 20 times. Why you might ask? Because I am a huge dork or nerd you name it, and I had to re-record that video many times.

First Impressions:

Holding Capacity: I was happy to be able to get all of gear in the bag. I found that it was well made. I love the quality and thickness of the zippers. When I unboxed the bag, I was impressed with quality of the fabric. It is thick and I absolutely love the color.
Durability: It seems very durable and we will see as I continue to use it how well it holds up. I love the structure in the bag. The other duffel bag I had, had absolutely no structure. So this bag standing up is wonderful.
Many Pockets: I was impressed with the amount of pockets in the bag. It has 8 total! I love pockets. Maybe I am a little strange but I love to be able to organize my stuff and know exactly where it is.
Comfort: This bag is comfortable to wear as a backpack or as a duffel.

A few things that could be reengineered for future versions of the bag:

The plastic mesh and how durable that will be. If I accidentally leave the bag in the car will it melt to my gloves on a hot day?
The side pockets on the bag zip from the bottom up. I would encourage the new versions to open from the top down. This would be especially helpful when opening if you are using the bag like a backpack and having it stand up. I found my items falling out onto the floor.
It might be nice to have a pocket that is a thermal pocket. So that we can put cold water bottles or snacks in.

So there you go. I love the bag. I was happy to get a chance to test it out. If you are interested in getting a bag like this of your very own… I have some links you can use down below. Helpful right?

https://www.elitesports.com/
https://www.elitesports.com/collections/muay-thai-gear-gym-bags https://www.elitesports.com/products/elite-sports-warrior-series-blue-large-duffel-muay-thai-gear-gym-bag-and-backpack https://www.borntough.com/ (this is their other brand)

old bag and shiny new blue bag side by side

What would you look for in a bag?

Did I miss something that you would like to see in the review?

Don’t forget, Don’t Photo Edit, Just Go Get It!

Fuel Yourself: Vegetable and Turkey Hash

Meal prepping can get boring after a while. Now that everyone is in the house, my meal prepping has changed. Instead of individual bowls, I now make piles of food, for myself and H to dip into for our healthy lunches.

I have done everything from, wraps, tacos, burrito bowls, bulgogi bowls, fish veggies and rice, and of course the standard chicken rice and broccoli. So I have been looking for things I can make that are packed with nutrient dense protein and veggies, but of course has to taste amazing.

So I came up with this vegetable and turkey hash. It packed with, roasted sweet potato, roasted butternut squash, sauteed zucchini and yellow squash, ground turkey, shredded carrot, and green onion. It is full of flavor and nutrition.

This is a healthy, nutrient dense dish that is full of fiber, can be vegetarian you can substitute tofu for the turkey, it is low in fat, and so so so tasty.

Ingredients:
Yields lunch ~ 8 servings

1 butternut squash peeled and cubed
2 large sweet potato peeled and cubed
4 zucchini diced
3 yellow squash diced
1 onion diced
3 lbs of ground turkey
2 tbls of Umami Mushroom seasoning from Trader Joes
1 tbls of salt
Pepper to taste
4 tbls of veggie oil
Topping
shredded carrot to taste
1/2 green onion or to taste

Directions:
Set oven to 400 F

Toss the butternut squash and some onion in oil, with salt and pepper. Place in 1/2 a pan. Toss the sweet potato and some onion in oil, with salt and pepper. Bake in an 400 F oven for about 20 minutes
Saute onion, zucchini, yellow squash, in oil, add salt and pepper, cook till done.
Using the same pan as the zucchini saute the ground turkey, umami seasoning, salt and pepper till cooked through.
Place roasted veggies, zucchini mixture, turkey, carrots, and sliced green onion in a bowl. Enjoy!

One bowl was ~, 130 g squash, 106 g sweet potato, 190 g zucchini mix, 124 g ground turkey, 22 g carrots, and 1/2 green onion.

Calories 630, Fat 36.8 g, Fiber 11.5 g, Carbs 49.2 g, Sodium 965.5 mg, Protein 30.3 g

Thank you for reading. If you have a chance to try this recipe let me know what you think. I would love to hear it.

I hope you have a fantastic weekend. If you liked this blog let me know by hitting the like button. If you want to read more subscribe. You can see day to day things on my instagram @cakesplosion .

As always Don’t Photo Edit Just Go Get It!

Training Martial Arts 03/08/2021: Free Feeding Striking Pads

I was curious as to what would pop up if I googled , Free feeding, Free Feeding Pads, or Free Feeding Striking Pads. A lot of links came up for free feeding dogs, or animals. Then a great deal popped up with sites that sell striking pads, Muay Thai pads, MMA pads, Taekwondo pads, etc.

Nothing, not one thing came up about free feeding. I don’t think it is just a Muay Thai thing. I could be wrong, However, it looks like in some older western boxing training videos that they do something similar. Just without all of our kicking, elbowing and kneeing. Maybe it is called something else and I just don’t know what to look for but it occurs to me that maybe I should write about it.

Why write about it? Well because it is something I am currently working on in Muay Thai.

What is free feeding pads?

This is a good place to start. What the heck is it? If you take any striking classes, or train in any striking classes. You know there are drills that are designed for you to learn how to strike, what the form is supposed to look like, how to transfer power or produce power in to your strikes, and it drills body mechanics. Because no mater how you fight it the laws of physics are all around us and really does affect us. Often time it is easier to work with them, say like gravity, then fight them. See… dumping your opponent because you changed his center of gravity and just moved his/her body in a way to make them tip/fall over.

When you hold pads for your training partner to hit during a drills. You are holding them in a known set of drills. This is a skill in of itself. Learning how to hold the pads while a person is hitting them requires some knowledge of what the drill is, and the strikes themselves. You have to meet the strikes with usually reciprocal force and you have to move your body with the pads. But I digress…

Free feeding pads is feeding the pads like above, however it is also the following:

Feeding the pad for a strike, with no particular drill, but understanding strike flow (e.g. after a cross is thrown you want to feed a strike on the lead side of your training partners, like a lead elbow, or lead knee, maybe a lead knee if you give them room)
You are returning strikes, kicks, punches, knees.
You are training your training partner on distance management.
You are pushing your training partner. This means you are watching them strike, and in those seconds evaluating their form, power, strikes, and giving feedback verbally and adjusting the feeding.
Free feeding is a training tool for the feeder: it is training me to, see openings for atack, work on my feed, see and anticipate my training partners strikes, and evaluate and react in a split second

Training progression for us looks a little like this: (Note: this is how we start, but we are constantly working on and improving each of these skills not matter how long we have studied Muay Thai.)

Tier 1

Learn form, how to stand, footwork, how to guard your face, how to throw a kick, how to throw a punch, elbow, knee… etc.
Learn drills (strings of kicks, punches, elbows, knees)
Learn combinations of strikes. (e.g. Jab, hook = 1, 3 – Jab, Cross, Hook, Cross = 1, 2, 3, 2 these are standard combos that are used all the time.)
Learn blocking, shielding. (e.g. you want to try to keep from being hit)
Learn basic pad holding for your partner

Tier 2
Learn about distance management. (e.g. a kick or teep is a long range strike, punch is mid range, elbows and knees are short range. How to get into the pocket, and out of the pocket. Or in and out of range of your opponent.)
Learn blocking then counter strikes ( you want to be able to hit back after you blocked an incoming strike)

Tier 3
Learn to spar (getting into the ring blocking, counter striking, striking, movement against a live opponent, and using what you learned even when the adrenaline drops)
Learn free feeding pads ( This is different from regular pad holding as it can be unstructured, and just flow. This is far more difficult than drill pad holding.)
Learn to see openings in your opponents, and see their strikes coming.

Free feeding pads well leaves me feeling a little stressed, and a little stupid. I am stressed and worried because I don’t want to mess up my training partners training. But I have great training partners and Kru (instructor) that will work with me through my learning. I feel stupid because I hate to make mistakes. I know, I know it is part of learning, but… I want to learn it all now.

Week 3 of 3 week mini cut update:
(skip to my training below if you are uninterested in my minicut info)

So it looks like I was hit my Fat macro dead on. I was under on protein again (which is a thing for me, I always have a hard time getting protein in.) And I was just slightly over on my Carb macro. I do love me some carbs. I have added pre packaged nuts to my diet, to help me get that protein in. You can see my results below in the table.

Day 1– 1710 calories in, 2,294 calories burnt
Day 2– 2312 calories in, 2158 calories burnt
Day 3– 3016 calories in, 3500 calories burnt
Day 4– 1901 calories in, 3175 calories burnt
Day 5– 2443 calories in, 3490 calories burnt
Day 6– 1785 calories in, 2126 calories burnt
Day 7– 2061 calories in, 3423 calories burnt

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	107	123	186	117	157	91	94	125	173	48
Carbs	161	257	298	158	285	182	176	216.714286	201	-15.71428571
Fat	72	88	120	89	75	77	109	90	90	0

Calories	1720	2312	3016	1901	2443	1785	2061	2176.85714	2306	129.1428571

Week 3 of 3 week cut.

After this three week mini cut, I have lost a total of 4 lbs. So that is great. I am now going into a maintenance phase. That is supposed to go for 1 to 2 weeks. I have not decided how long I want to do this phase for.

Monday 3/08/2021: 1 hour – 1.2 mile run, 20 minute HIIT row, 15 minute plyometric HIIT, and some calisthenics

Yay got it done. I started off my week with a great workout.

I will say the HIIT on the rowing machine is just not as taxing for me. I work a small sweat up, but it is more just a consistent working of the full body.

So I added the 15 minutes of plyometric HIIT to get the heart rate up and get a harder HIIT in.

Then I did calisthenics core, and some upper body weights. Reverse sit ups are hard! Ouch!

Workout:
1.2 mile run

20 min Rowing HIIT info: intervals from stroke rate to stroke rate (SR), 4x 1 minute all out sprints.

Interval 1
2 min @ SR 16
1 min @ SR 24
2 min @ SR 16

Interval 2
2 min @ SR 18
1 min @ SR 26
2 min @ SR 18

Interval 3
2 min @ SR 20
1 min @ SR 28
2 min @ SR 20

Interval 4
2 min @ SR 22
1 min @ SR 30
2 min @ SR 22

15 minute Plyometric HIIT:
35 seconds on 110% then 30 second rest
3 minute warm up

1) squat to high jump, skiers, 4 x 180 turn jumps, skiers, 4 x 180 turn jumps, 4 x jacks, 4 x star jumps, 4 x jacks, 4 x star jumps
2) repeat above
3) repeat above

4 ) run in place, 2 x jacks, side lunge tap the floor, 2 x jacks, side lunge tap the floor, 2 x side lunge tap floor, 2 x standing lunge crunch, 2 x side tap the floor, 2 x standing lunge crunch, 8 x jump lunges
5) repeat above set
6) repeat above set

7) run in place, 2 x jack, 2 x high jump, 7 x wide jack, high knee jack, 4 x jack to high jump
8 )repeat above set
9) repeat above set

2 min cool down

Calisthenics and weights:
1) 50 push-ups
2) 30 weighted sit-ups + press at top
3) 30 reverse sit-ups
4) 30 tricep extensions

Tuesday 3/09/2021: Training: 1 hour of Muay Thai practice

We worked on distance training. Accordion-ing in and out of range to set yourself up for your strikes.

We worked the Thai 15 and I am happy to say I did not forget it. Yay! 😂 it was nice to work the 15 count again. The teep transition is much easier this tome around.

Training:

1) jump rope
2) jab, catch, jab drill
3) feed the jab, catch, jab

4) Catch, leg kick, hook, cross, left kick
5) feed the pads for H

6) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick.
7) feed the pads

8 ) jab, cross, rear knee, rear kick
9) feed the pads

10) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick, jab, cross, rear knee, rear kick
11) feed the pads

12) Teep to counter the incoming cross, slip the incoming cross, hook, cross, rear kick
13) held pads for H

Thank you Khun Kru Krysta for a great class!

Wednesday 3/10/2021: Training/workout: 1 hour, mile run, battle ropes weight lifting

Went for a mile run. Then because it was not freezing cold out I cleaned the garage from extra Amazon boxes that piled up there over the coldest months. To acces my weight lifting gym. Yay!

I am new to battle ropes. The battle ropes are kicking my behind. Whew! What a great upper body workout today. I did a Tabata style workout with them.

I did my weight training with my Olympic barbell and dumbbell outside/in the open garage. It was glorious.

Training:
1 mile run

Tabata Battle Ropes– 20 seconds on 10 seconds off
4x through

1) double whip
2) single whip
3) side to side

Weight Lifting– 3x through
1) tripod tricep row – 3x sets of 13
2) goblet squats – 3x sets of 10
3) RDL (Romanian Dead Lifts) – 3x sets of 6
4) Bulgarian split squats- 3x sets of 15 each side

When I was finished I felt muscle tired and like I got a great workout in. Yay!

Thursday 3/11/2021: Training: 1 hour of Muay Thai

I had a great day of training. We worked on the same drills from Tuesday. We were working on our distance management, and foot work.

I had fun training, and then took a picture of my butt. Lol

Training:

1) jump rope
2) jab, catch, jab drill
3) feed the jab, catch, jab

4) Catch, leg kick, hook, cross, left kick
5) feed the pads for H

6) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick.
7) feed the pads

8 ) jab, cross, rear knee, rear kick
9) feed the pads

10) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick, jab, cross, rear knee, rear kick
11) feed the pads

12) Teep to counter the incoming cross, slip the incoming cross, hook, cross, rear kick
13) held pads for H

Thank you Khun Kru Krysta for a great class!

Saturday 3/13/2021: Training: 2 hours and 20 minutes, Muay Thai, Kali, and a Run at the end

Today was a great day of training. Even when the brain was being mean.

Muay Thai:
In Muay Thai we worked on, distance management, fencing, to puta kapala, with knee on belly, to a bar or punchy the face of opponent that you just threw down.

Then we did a combo punch, knee, elbow, fence, to a trip your opponent not reap because that is illegal in Muay Thai fight.

Kali:
we worked staff and single stick. I focused on making my whitics more like our Millay thai side in elbow emotion. Thanks to Sifu Cory for the tip. I got to work with a brand new fresh out of the package Kali student today. So interesting to see, and I love helping the new students.

Run:
Then I went for a run. Not quite a mile because some dude ( It was H) picked me up on the side of the road. Something about him being super hungry let’s go. Lol

Thank you for awesome classes Khun Kru Krysta!

Sunday 3/14/2021: Training/sparring: 2 hours and 15 minutes

Today we trained with just our training pod. It’s just 4 of us that social distance to the extreme. Where we try to take no chances. This is the only contact we have. Much like your immediate family in your house.

We are all level 1 or above our school, level two or above in the WTBA (World Thai Boxing Association). So we work the pads for about an hour, then spar for an hour.

I focused on making my free feeding better. It is a skill just like drill feeding, striking, and blocking is. I find it hard right now because you feed the pads and the fighter responds to your feed. You are often trying to push the fighter. You are striking them, making them manage distance, and counter striking and having them respond right away. All the while feeding the pads so that they can strike.

It’s a higher level of pad holding and I am still learning.

But I love it. ❤️

I am showered, fed, and dead tired. Freaking daylight savings time.

Have you heard of free feeding? Do you call it something else?

If you free feed pads for your fellow training partners how do you do it?

Thank all of you for reading my blog. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. There are some interesting opportunities for me coming down the line, and I am amazed that you are all reading my blog. Stay tuned for more adventures, and please tell me what you think.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . Don’t forget: Don’t photo edit, just go get it.

Training Martial Arts 03/01/2021: Covid19 vaccination # 2, New Gym, and Mini Cut

Hello out there. I am here and I am alive. The second COVID-19 vaccine shot had me down for two days. I was very exhausted. You know that feeling right before you are coming down with say the flu? Yeah it was like that. The injection site was extremely sore, and I had a slight headache. Other than that I bounced back on Wednesday and carried on with my training.

Yep I was able to keep to my mini cut during the slight down time. It was actually hard to meet my caloric needs when I was not feeling well and just wanted to sleep. But after 48 hours I was right as rain. My arm was still a little sore, but I was no worse for the wear.

My martial arts gym home moved to a new location. We are settling in, and it is going to take time to get everything sorted and where it is all working 100%. We persevere and we roll with the punches. However, that means some of our class times have changed, and that takes some getting used to. We have to go early in the morning, and that is fine and all but that means not sleeping in.

Mini Cut Update

(note: You must find the right macros, and caloric intake for you. I am only giving you my information for reference.)

Daily macros I am trying to meet: Moderate Carb intake
Protein = 173 grams
Fat = 90 grams
Carbs = 201 grams

My averages for the last two weeks:

MACRO AVERAGES 2/22/2021 to 2/28/2021
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	144	132	126	101	111	76	99	112.714286	173	60.28571429
Carbs	162	204	204	118	153	124	198	166.142857	201	34.85714286
Fat	49	62	82	97	104	55	89	76.8571429	90	13.14285714

Calories	1665	1902	2058	1749	1992	1295	1989	1807.14286	2306	498.8571429

This is the first week of mini cut data.

MACRO AVERAGES 3/1/2021 to 3/7/2021
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	72	63	110	103	104	103	107	94.5714286	173	78.42857143
Carbs	159	136	182	259	228	189	161	187.714286	201	13.28571429
Fat	46	61	68	116	40	87	72	70	90	20

Calories	1338	1345	1780	2492	1688	1951	1720	1759.14286	2306	546.8571429

Second week of min cut data.

So this is eye opening. This level of detail and view is helping me course correct to hit my goals. According to my fitness watch tracker, I am burning about 4,000 calories on Tuesday, Thursday, and Saturday. On Monday, Wednesday, and Friday I burn about 3,000. The exception being Monday 3/1, and Tuesday 3/2 after I had the COVID-19 shot.

Scale numbers are going down. I have seen ~ three lbs of weight loss.
I am having to make sure I eat on time, and I am trying to make sure to eat the correct amounts. I have to up my intake it looks like.
I am having a hard time meeting my macros. I am going to have to snack more I guess.
I am lactose intolerant, but found whey protein isolate so far does not upset my stomach.

Again I am only sharing to share my experience and to reference what I am doing. You will want to calculate your own numbers, and your own macros.

Is this detailed view of data helpful?

On to my training for the week:

Wednesday 3/3/2021 Training: 1 hour and 15 minutes- 1.2 mile run, HIIT ramp rowing, slider workout and weights

It was a beautiful morning and I have been sitting on my behind for two days. After COVID-19 second, shot arm is a little sore still but not as bad as the last two days. Also not dead tired anymore. Yay!

Ran 1.2 miles

20 minutes Ramp HIIT row:
20 min ramp HIIT, 4 intervals total

3 intervals of:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR 30
1 min recovery

Last interval:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR as fast as you can (35 for me today)
1 min recovery

Slider workout: do this set 3x through
1) slider sit through – 10 x reps each side
2) slider skaters – 20 x reps
3) flye Push-ups- 5 x double arm, 5 x each arm
4) plank wipers – 10 x reps each side

Weight lifting: do this set 3x through
1) goblet squat- 10 x reps, 35 lb dumbbell
2) sit ups with press at the top- 30 x reps, with 20 lb kettlebell
3) fly to front raise- 10 x reps, 10 lb dumbbell
4) tripod tricep rows- 8 x reps each side, with a 35 lb dumbbell

I got it done then made brunch and got on with my day.

Thursday 3/4/2021 Training: 1.5 hours of training.

Today was a day I needed to get into the gym. It was good to get in and work the drills. Thank you Khun Kru Krysta for a great class.

I did an extra workout before the class.
3x through this set

1) fast feet 30 seconds
2) star jumps 30 seconds
3) sit through 10x reps

Muay Thai Training:

1) jump rope
2) Jab , catch , jab drill

3) Jab, cross, hook, cross, lead kick
4) held pads for H

5) Jab, cross, upper cut, upper cut, hook cross, lead kick
6) held pads for H

7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick
8 ) held pads for H

9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep
10) held pads for H

11) Shadow box footwork- circle jab, circle shield, step back Teep….Step and slide jab catch jab, step and slide cross hook cross, step and slide jab high elbow cover jab

Friday 3/5/2021 Training: 1 mile run and calisthenics

Good Friday Morning!

Woke up and my body is feeling tired. So instead of a heavy workout. I went for a mile run. It’s 27 F degrees out and windy. Brrrr! And did some calisthenics.

Calisthenics:

1) 100 push ups
2) 100 sit ups with press
3) 100 reverse sit ups

Saturday 3/6/2021 Training: 3 hours of Muay Thai and Kali

Today I had a great day of training today. It was kinda early but nice to be done early.

Muay Thai we worked on distance management, getting in and getting out. I was also working on keeping my hands up to keep my face covered even when I am exhausted. My hands migrate lower the more tired I get, but I was trying. I also worked on getting out of the pocket after I completed my combo.

Muay Thai Training:

1) jump rope
2) Jab , catch , jab drill

3) Jab, cross, hook, cross, lead kick
4) held pads for H

5) Jab, cross, upper cut, upper cut, hook cross, lead kick
6) held pads for H

7) Jab, cross, lead elbow, rear elbow, rear knee, rear kick
8 ) held pads for H

9) Lead Teep, rear kick, hook, cross, lead kick, defense Teep
10) held pads for H

11) with a partner throw jab, catch, jab, cross, Perry, cross, hook, bob and weave a cross, hook
12) let your partner throw first

Kali:
We worked on…
Heaven 6
Umbrella 6
Running saints
Cob cob
6 Cob Cob inward backhand inward
6 cob cob inward backhand inward, heaven 6, umbrella 6

Thank you Khun Kru Krysta for teaching and working with us.

Have you tried a mini cut? Would you rather a less detailed view of my mini cut information?

I hope you all have a great week. I am going to keep training, like I do, and I am going to work on getting the macros in I need to. I consider this a work in progress. I am learning. I am adjusting, and I will keep trying. I may make a mistake, but I will keep trying.

Thank you for reading my blog. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. I just wanted to say thank you to all the viewers. There are some interesting opportunities for me coming down the line, and I am amazed that you are all reading my blog. So thank you all, and please tell me what you think.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . Don’t forget: Don’t photo edit, just go get it.

Shiny New Product Review: Elite Sports Review Coming

Hello readers. I have had sports and athleisure brands reach out to me before. However, I never really new were to start. Every review I have done up till now has been for products I have bought personally. I have only supported those products who I feel are good quality and perform as advertised and needed.

So here it is… I am finally biting the bullet as it were and diving in.

The company Elite Sports, makes products for BJJ, Boxing, Muay Thai, Judo, and MMA has reached out and asked if I would honestly review one of their products. If you are interested in what they provide here are their two websites.

https://www.elitesports.com/
https://www.borntough.com/

I have said yes to the duffle bag. See what I did there, yes to duffle bag not white dress… I digress. I will be using and reviewing their blue large duffle bag. https://www.elitesports.com/collections/muay-thai-gear-gym-bags/products/elite-sports-warrior-series-blue-large-duffel-muay-thai-gear-gym-bag-and-backpack?variant=32364674154585

As you know I practice Muay Thai three days a week, before Covid-19 it was 5 days a week. But I have to lug all of my gear around. You know gloves, Thai pads, wraps, etc… I will do a full review. I am going to stuff it with all the my gym stuff and see how it does.

This is exciting and new for me. So stay tuned and you too can come on this adventure with me.

What products are you curious about? What would you want me to review?

Note: I will always tell you when I buy the product on my own, verses when it has been given to me by a brand.

Thank you for reading my blog. If you liked this post please hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . And don’t forget: Don’t photo edit, just go get it.

Training Martial Arts 02/22/2021: I started a mini cut!

Yup you read that right. I started a mini cut. What is a mini cut? Why am I doing it? What do I hope to get out of it? Will it work?

I will try to answer all those questions and maybe more. I will you updated on my mini cut cycle in my following blog posts. I don’t know how it will be structured but there will be a little blurb about how I am doing and what I am feeling etc. I will put it somewhere in the following blog posts.

Note: You should see a professional for nutritional and dieting help. I am not that. I am just your average Jill learning as I go along. I am telling you what I am doing, so you can come along with me on my crazy ~~journey~~ adventures.

You may also be wondering why this is late. I normally post on Monday of every week. I got my second covid shot and it wiped me out yesterday. So I am attempting to do this post today.

I don’t have a great relationship with food. Well with food and it going into me. I am a chef and love to make other people food, but normally I feel guilty when I eat food. Especially when I eat food that I deem is bad for me. So with that said I am sure you can guess I have had up and down relationships with food, dieting, and trying to monitor my ever fluctuating weight.

I have been super extream in the early years during my time in high school and college, keeping a ledger of all the things I ate and how many calories were in them. Till a coach got ahold of me and told me I needed to not cut any more weight and to go eat.

I tried many diets that were popular, and had success and then failures.

I went to school so I can learn about food, and I have to be careful when doing a cut so as not to become obsessed.

I don’t normally talk about weight loss cause I am still learning and trying to figure it out myself. There is so much information out there that it has taken years and years to sift through and I am still sifting. I don’t have all the answers, but I can tell you what I know and what I am doing.
Here is what I know:

Food should have no power on a person. It is just fuel for your biological machine.
What you put in will either be burned or saved in the form of fat because your body is amazing and always trying to keep you alive.
Your body is adaptive, and will adapt to anything you do to it. That is why diets don’t often work.
Your body is a homeostasis machine and will try to maintain your body weight to keep you healthy and alive.
Because of points 4 and 5 you metabolism will slowly slow down if you are in a constant or to steep a cut to account for the limited amount of calories you are taking in.
- This means that then your body will only burn that limited amount and your weight loss will plateau, and you will slow your metabolism down.
- This will cause you to have to stay at that cut amount of calories for ever to avoid adding body weight.
- Then you will have to cut more calories to lose more weight and then you are in a dangerous spiral.
- This is unhealthy and can get you dangerously low on calorie intake if you are not careful.
Not all calories are created equal – you need to eat nutrient dense foods, and figure out what
Understanding macros helps a great deal.
Your body runs on averages. So if you indulge one night you are not going to ruin an entire week. (note: I believe other countries socially understand this better.

“The French are also less anxious about food than Americans … Americans trend to associate food with health, not with pleasure, and worry more about food than people in any other nation surveyed. When shown a picture of a chocolate cake, the most frequent responses from Americans were ‘guilt’, and ‘calories’. The French response: ‘celebration’ and ‘pleasure’. The French associated a picture of ‘heavy cream’ with the word ‘whipped’, whereas the Americans described it as ‘unhealthy’.”
Karenlebillon.com

What is a mini cut? A mini cut is a short term 2 to 3 week 20% deficit or cut in my maintenance calorie intake. Meaning the maintenance calories that I have to eat to maintain the current weight I am at, I cut 20% of. So for lets say a 2500 calorie diet you would cut 500 calories. But there is the kicker… the change in what I have normally done. Wait let me back it up…

I had to “reverse diet” or repair my metabolism from all the restrictions and crap I threw at it. That is a whole other post and whole other discussion I could go into. But suffice to say I let myself intuitively eat, try to eat healthfully and indulged as well. I did not count, and did not track. I had to reset my system.

Ok back to what I was discussing before… the change in what I would have normally done… is do 2 to 3 week cut, then 1 to 2 week eat at maintenance. Normally I would have just, cut loose, then plateau, cut somer more, loose, then plateau, lather rinse and repeat. That would slow my metabolism down and I would get frustrated and just be fighting the tide.

Imagine trying to throw buckets of water back into the ocean when the tide is coming in. It is futile and so was the way I was doing things before.

I am doing this mini cut and trying to meet my macros at the same time. To find my maintenance calories, my macros and TDEE (Total Daily Energy Expenditure). I used this site.
https://tdeecalculator.net/

Why am I doing it? While I am exercising, training and performing where I want to be. I want cut to extra fat. I want to tone up, and I want my body to be the best it can be.

What do I hope to get out of it? I want learn and keep understanding my biological machine. I want to cut working with my body and not fighting it.

Will it work? I have hope it will. Only time will tell.

Here are some youtube videos I have been watching, and trying to learn from.

https://www.youtube.com/watch?v=LQHT3mN8cYA

Do your own research, and figure out works best for you. This is what I am trying am about 1 week into a three week cut. Anyway on to my training for the week.

Monday 2/22/2021: Workout: 1 hour – HIIT rowing, HIIT Plyometrics, and #shefit30 boot band challenge

It’s cold outside and was snowing actively when I started my workout. So I decided to do a intermediate rowing workout.

Glad I got it done today!

20 min Rowing HIIT info: intervals from stroke rate to stroke rate (SR), 4x 1 minute all out sprints.

Interval 1
2 min @ SR 16
1 min @ SR 24
2 min @ SR 16

Interval 2
2 min @ SR 18
1 min @ SR 26
2 min @ SR 18

Interval 3
2 min @ SR 20
1 min @ SR 28
2 min @ SR 20

Interval 4
2 min @ SR 22
1 min @ SR 30
2 min @ SR 22

20 min Plyometric HIIT: 55 second hard push intervals, 45 seconds rest

Shefit30 Challenge: with bands 3x sets

1) lateral Groucho walks x 15 on each side
2) bridges knee abductors x 30
3) fire hydrants x 15
4) squared side steps x 10 each side
5) plank jacks x 30

Tuesday 2/23/2021: Training: 1 hour of Muay Thai training and #shefit30 boot band challenge Day 21 of the challenge.

The words of the day are COMMIT TO YOU.

I ran out of time today. I have all the mom stuff to do, gotta check kids school work, and I worked early in the morning. So I got done what I could. Only 2 x through. Man those back to back hip dips are rough though.

My friends get out there and do what you can. Man I need a nap. Lol

2x through
C. 20 High Knees
O. 30 Sit-Ups + press with a weight
M. 30 Plank Jacks
M. 30 Plank Jacks
I. 25 Knee Crunches
T. 30 Hip Dips – 30 each side

T. 30 Hip Dips – 30 each side
O. 30 Sit-Ups + press with a weight

Y. 100 Flutter Kicks
O. 30 Sit-Ups + press with a weight
U. 30 Bicycle Crunches

I thought about not writing this up but F*%k it. Often throughout my life (in the before H times), I have had to downplay my hormonal swings due to fear of being teased or called out for how weak a girl is. My instinct was to just ignore it but I write theses posts and want to be transparent about my fitness/martial arts journey. So here it is, the nitty gritty…

You know what it’s like being a woman practicing martial arts? It’s just like the guys doing it but oh wait you have aunt flow coming to town and all the hormones that go long with it. ( sore breast’s, bloating, bleeding if you still do that) This one today is a dosey, no warning, and you are not prepared for it. The uterus, my uterus was yeeted 4 years ago with a tumor and all its misery.

Today was a busy stressful day. Kind of a usual day for me. But what is unusual is the flood of hormones and and reaction to a friend saying something so kind to me. That I was not expecting it. And brain says nah you are not that, and you instantly want to cry. Even if it makes you look week.

Throughout my training today I felt off. My foot was in the bucket all night and while I have been working on ignoring my mistakes and pushing through these got to me. Because you see after training for 4 months in south paw, switching to my orthodox fighting felt like poop!

I did not realize it might also be hormones till that one friend said that really nice compliment and that reaction was so disproportionate. I will say I avoided crying in front of them. But when Khun Kru Krysta saw me and asked well it took all my fight to hold the dam. She said, “it’s ok go drink water, eat a tiny piece of dark chocolate and get some rest.”

So yeah this day of training was very similar to Saturday’s and this post is already long enough. I am not going to put the details here. I should reward you for reading through it if you are still here.

Yep ya girl had a stress day and hormones are making it seem much much worse. I had a ridiculous cry in the car over who knows what. Everything!?! H is so supportive and my friends are too.

Wednesday 2/24/2021: Workout: 54 minute workout, HIIT Rowing and #shefit30 Booty Band Challenge Day 22

I got a great night of sleep. My core and upper body is sore from yesterday. Woke up and did this workout.

Man my flutes, hamstrings, and quads are going to be sore tomorrow.

30 minutes of Rowing:
10 minutes fast no resistance row warm up, 20 minutes Ramp HIIT row.

20 min ramp HIIT, 4 intervals total

3 intervals of:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR 30
1 min recovery

Last interval:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR as fast as you can (35 for me today)
1 min recovery

Shefit30 Challenge: 3x this set all with resistance band

1) squat hops x 15 reps
2) alternating Groucho x 20 reps
3) split squats + rear leg lift x 15 reps each side
4) wide stance good mornings x 20
5) side step and squat x 20 each side

Thursday 2/25/2021: Training: 1 hour 20 minutes #shefit30 challenge

Today was another busy day so I got the challenge in and done right before Muay Thai class.

In Muay Thai I was tired and kept dropping my hands. Need to work on that and my footwork was messy. But I put the time in. Just gotta keep chugging along.

Challenge:
Today is day 23, and the word for today is INVINCIBLE. I only got 2x through before class started.

I also did mule kicks the entire time because I misread donkey kicks as mule kicks.

I. 25 Knee Crunches
N. 15 Jump Lunges
V. 20 Donkey Kicks (did mule kicks)
I. 25 Knee Crunches
N. 15 Jump Lunges
C. 40 High Knees
I. 25 Knee Crunches
B. 20. Squat Jumps
L. 15 Mule Kicks
E. 15 Push Ups

Muay Thai Training:
1) jab, catch, return a jab (to work on footwork and distance management)
2) held pads/parried defended against his turn

3) jab, cross, hook, lead kick
4) held pads/parried defended against his turn

5) fake the jab, cross, hook, cross, inside leg kick (nao tek), get out
6) held pads/parried defended against his turn

7) fake high jab, hit low jab, bing choy gua choy, cross, hook, lead kick
8 ) held pads/parried defended against his turn

9) jab, cross, traveling/sliding Teep, box drill

Friday 2/26/2021: Workout: 1 hour – mile run, 20 minute HIIT ramp rowing, #shefit30 Booty Band challenge

I got my workout all done before maintenance came to fix our constantly running tub faucet.

Yeah…it was just a drip for days and then started just running yesterday when at fully turned off. Fun fun… I had all windows open, entire family in masks and I re-sanitized all surfaces they touched or might have touched. They were perfect gentleman but my anxiety about COVID coming into my house, my safe place was high!

Anyway here is what I did:

1 mile run outside

20 minutes Ramp HIIT row:
20 min ramp HIIT, 4 intervals total

3 intervals of:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR 30
1 min recovery

Last interval:
1 min @ SR 18
1 min @ SR 22
1 min @ SR 26
1 min @ SR as fast as you can (35 for me today)
1 min recovery

#shefit30 challenge: 3x through this set

1) arm rows 12 x reps each arm
2) 90- degree lateral elbow raises 15 x reps
3) rear delt pulls 15x reps
4) in and out push ups 10x reps
5) v-up leg lifts 15x reps

Woot I got my workout done though!

Saturday 2/27/2021: Training: 2 hours of Muay Thai practice

We worked the pads, and sparred today.

We worked on shielding and the kicking right away with the same leg we shielded on.

I worked on keeping my hands up. Did an ok job of keeping them up. But I still need to work on keeping my hands up. After about an hour of straight training they start dropping. Lol

Also need to work on when I am teeped to just eat it and keep advancing or crashing in. So I can get into range.

Woot a great day of training. Also look at my new sweatshirt crop top. I love it. It says Dangerous Woman. From the company No Prince Charming. That company sends some of the sale to help at risk women learn self defense and Martial Arts. My pants are one of my favorite pairs Grrrl.com brick house pants! Love love ❤️

I am showered, fed, dead tired and now may take a nap.

Thank you Khun Kru Krysta for working us hard.

So today is Tuesday. I am a day late with my blog post, but I did it. Yes I am in a mini cut right now. I am not expecting magic. I just want to better understand, and treat my body better. Instead of fight it, work with it.

What are you doing? How is it working for you?

Does your biological machine run better on protein, fats or carbs? Protein is hard for me to eat enough of. Carbs? I am a champion carbs eater.

As always thank you for reading my blog. If you liked this post please let me know and hit the like button so I know. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. Hello to all the old and new viewers. I hope you have a happy wonderful week.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . And don’t forget: Don’t photo edit, just go get it.

Training Martial Arts 02/15/2021: Rowing Machine? Why?

So for the last two weeks I have been using a rowing machine. You might wonder why use a rowing machine, when your focus is on martial arts. Well, I have been trying to make sure my cardio is improving, and over all I get it in 3 days a week. During this winter, I have not been able to go to the treadmill due to Covid-19 fears and restrictions. I won’t go into an area and use the equipment that I feel might expose me and my family to the virus.

Cross training is important for any athlete or martial artist. If you don’t know about cross training there is so many articles out there about.

But suffice to say is that if you only do one type of exercise, running for example:

You may burn out get tired of it
You run the risk of injury from undeveloped muscle groups
Your cardio vascular health may not be as robust as you think it is

Cross training will help with:

Helps in avoiding burn out.
Changing or reducing stresses on the muscles your main sport uses. (You are using those muscles differently, or not using them at all using others.)
Will improve over all conditioning, by conditioning the entire body.
Improves agility, skill, and your balance.
Can also let you train when you are injured in your primary sport.

Here are some great links to read if you want more information about how to and why to cross train:

We got the rowing machine so that I can do something in the house that was not just jumping rope. =)

I am still learning about rowing. This is a completely different animal to any of the sports I played or participated in. I was a swimmer, and water polo player from elementary school to college. However, I am learning, and have found that the intermediate workouts at least give me a little sweat. I have a suspicion that the advanced workouts will be much better for me fitness wise. To play it safe, I don’t want to jump to those workouts right away. I am making sure I have, rowing stroke down, before I go to those workouts.

The stroke terms are: (in a shortened easy to understand list, cause I am not knowledgeable enough to teach anyone anything yet)

Catch – This is where you are at starting position, or going to catch the water with the oar. Your knees are bend your arms out grasping the bar.
Drive – Legs – Hips – Hands: This is where you push away from the machine. First you push with your heals to extend your legs, your hips move next and drive your torso backwards at a 1 o’clock position, you then pull your hands in to chest level. Making sure not to have your elbows flair to much.
Finish – The finish phase is where you are fully extended legs, hands to chest, and torso leaning back at about 1 o’clock.
Recovery – Hands – Hips – Legs: The exact opposite of the drive phase. You extend your arms straight, you bend at the hips forward, and you release your legs and bend at the knee, to go back to the catch phase.

And there you are, the full row. I have been making sure I follow the instruction and focus on the form.

Keep in mind I am new at this, so I may be missing some of the nuances… however, here is what I learned form this machine and this exercise so far:

Stroke Rate (SR) is important, but not nearly as important as having proper form and pushing away from the machine. Think of this exercise like a plyometric exercise. You are using your body to push away from the floor. The machine is there to help. The better you push, and harder you work, the better your workout.
This is a full body workout. I have felt the next day my upper rib cage, lower back, and some lateral abductors were sore. I assume those are areas I don’t often hit. So Yay! I am hitting them now.
At the moderate my heart rate does not get as high as running. Now this may be because I am new and may not be pushing through my legs enough, or because I need more resistance. I am still adjusting things. My heart rate may increase with an advanced workout. We will see.
While stroke rate is not as important, I find I get a better workout when I hit SR’s of 28 to 32 so far. 32 is as fast as I have gotten so far.
I like it. I am going to keep trying this out, and hope that the advanced workouts are a bit harder.

Monday 2/15/2021 Workout: 45 minutes- rowing, and Booty Band #shefit30 challenge day 14

Start off your week, start off Monday great get out there and get moving!

It is way to cold and rainy outside to go out and run. So I did a 30 minute rowing workout. I did a beginner workout again to make sure I got the rowing motion down correctly. My fitness level and cardio levels are apparently very good, because the beginning rowing is not difficult. Which gets my brain to think, “oh crap am I doing this wrong?” Will go up to intermediate workout next time.

Then I did the Shefit30 challenge day 14 booty band workout: this set x3

1) standing rear leg lifts x 20 each side
2) side plank + clam shells x 10 each side
3) 90 degree glute contractions x 20 each side
4) single leg stiff dead lift x 15 each side

Yay! I got my first COVID 19 vaccine shot on Friday. And today my arm does not hurt at all!

Tuesday 2/16/2021 Training: 1 hour and 45 minutes, #SHEFIT30 challenge day 15, Muay Thai training

Today was a busy day and I had to do the challenge words right befor Muay Thai practice. I could only get x2 of the set done. But I did it!

Shefit30 Booty Band Challenge day 15 words HUSTLE HARD

H- 10 Tricep Dips
U- 30 Bicycle Crunches
S- 30 Second Fast Feet
T- 20 Hip Dips
L- 15 Mule Kicks
E- 15 Push-Ups + glute activation

H- 10 Tricep Dips
A- 30 Star Jumps
R- 60 Crunches- 30 frog, 30 pike
D- 60 Second Plank

Muay Thai-

1) lead step circle jab, lead step circle cross, shuffle back lead kick
2) box drill jab, cross, lead kick

3) jab, cross, hook, rear kick
4) held pads for H

5) fake jab, cross, hook, cross, lead kick
6) held pads for H

7) jab, cross, body hook, head hook, cross, lead kick
8 ) held pads for H

9) jab, cross, uppercut, cross, rear kick
10) held pads for H

11) box drill – jab, cross, rear kick

I took some action shots, and a full body shot. Maybe one day I will feel comfortable wearing only a crop top and tights. I contemplated not putting that pic up, but thought heck, someone else could see that, even though I have so many flaws visible, I still try. Part of trying to be better to myself is trying to look objectively at my pics instead of with a editing mindset.

Love that poster in last picture in the gym.

Wednesday 2/17/2021 Workout: 55 min- 30 min rowing, #shefit30 boot band challenge day 16

Rowing:
I did a intermediate rowing workout. This was a much better workout for me. I broke a sweat, we did stroke rates of 24, 26, 28, 30, which is much better than 18 that the beginners workouts were doing. I rowed 581 strokes for the workout. Again I am new to rowing so don’t know if that is good yet. I imagine it is about average.

I am following a workout video to make sure I am completing the strokes correctly.

Shefit30 workout: x3

1) static lunges 15 per leg
2)plié squats 15 reps
3) side plank leg abductions 15 per leg
4) close stance squats 20 reps

Friday 2/19/2021 Workout: #shefit30 challenge

I had a hard time getting motivated today. I let my brain weasels (you know the ones that run around in your head and cause chaos. They make you think bad things about yourself.) get loud enough to get me down.

So I saw a pic of myself that made me think what am I even doing? I am a joke, and I can see every flaw.

I had to regroup, and I have great friends and family that tried and succeeded to cheep me up.

So here is what I did today.

I did yesterday’s workout word EXTRAORDINARY today. 3x through 👏

E. 15 Push-Ups
X. 20 Double-Leg Slaloms
T. 30 Hip Dips each side
R. 60 Crunches- 30 frog, 30 pike
A. 30 Star Jumps
O. 30 Sit Ups + kettlebell press at top
R. 60 Crunches- 30 frog, 30 pike
D. 30 Second Plank
I. 25 Knee Crunches
N. 15 Jump Lunges
A. 30 Star Jumps
R. 60 Crunches- 30 frog, 30 pike
Y. 100 Flutter Kicks

Saturday 2/20/2021 Training: 3 + hours of Muay Thai, then #shefit30 challenge

I am pooped. I started the Shefit30 challenge at Muay Thai, and then we worked the pads, and sparring for 3 + hours.

Finished up my challenge and only did it once through cause I am exhausted.

Before class started we were working the pads for three minute rounds, and 30 minute rest except for when we changed out pad holders.

I was pretty stoked that I went 4 x three minute rounds. My coach Khun Kru Krysta said I did good! Beams proudly! Thank you Khun Kru.

Challenge:
K. 20 Russian Twists
I. 25 Knee Crunches
C. 20 High Knees
K. 20 Russian Twists
A. 30 Star Jumps
S. 30 Seconds Fast Feet
S. 30 Seconds Fast Feet

Training for class:
1) jab, catch, return a jab (to work on footwork and distance management)
2) held pads/parried defended against his turn

3) jab, cross, hook, lead kick
4) held pads/parried defended against his turn

5) fake the jab, cross, hook, cross, inside leg kick (nao tek), get out
6) held pads/parried defended against his turn

7) fake high jab, hit low jab, bing choy gua choy, cross, hook, lead kick
8 ) held pads/parried defended against his turn

9) jab, cross, box drill

10 ) sparring

We got home, showered, ate, and now I am ready to pass out. 😆

So what do you do to cross train?

Do you like it?

Are you looking for something new?

Is this the first time you thought about cross training?

That was my week of training. That Sunday after my 3+ hour day of training I was mostly sore in my forearms, and triceps. It was great, and felt so good to shower, eat, and just veg afterward.

If you want to see day to day stuff, and sometimes my food, I put that on my instagram account @sharpcupcake . And don’t forget: Don’t photo edit, just go get it.

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