Category: Kali Escrima

Yup I am going to go there… This topic is very divisive. I have seen people tow the line for supplements, and I have seen people poo poo supplements. So I am going to talk about the supplements I take and why.

I am not affiliated with any supplement company and all views on supplements I take are just my honest views. I just think this might help someone out there navigate the multibillion dollar mess and quagmire you can get lost in when looking into taking supplements.

I have often noticed that the people who push the supplements the most have the most to gain from you following their lead. They are often affiliated with that supplement company.

I have read people dismissing all supplements and in some cases demonizing them. All you have to do is type in to google ‘why are supplements bad for you?’, and you will have a plethora of people telling you why they are bad and some will have horror stories about bad things that happen. I think it is important to read those too. Just understand what you are reading, and what their motivation is for writing.

I am not here to judge either extreme. I will say though that you should take everything you read and hear with a grain of salt. See if you can find a reason for person A disregarding a product (for instance, they may have had a bad reaction, or may have been ripped off). Alternately if a person B is promoting a product, why are they promoting it? Maybe it has helped them, and maybe they get a kick back from the company.

In any case read everything, study and learn what you can. You and your body are different and what works for me may not work for you.

Some Websites That Are Worth Reading On Supplements

https://www.bodybuilding.com/content/the-8-supplements-for-strength-athletes-and-bodybuilders.html

What Supplements Should I Take and Which Ones Should I Avoid?

Lets start with… What is a supplement?

In this case a Dietary Supplement is a just that a capsule, powder, gummy, tablet, energy drink, and energy bar. It is any one of those things you ingest to supplement your diet. They contain vitamins, minerals, and nutrients you normally get from food. Some popular supplements contain vitamin D, B12, minerals like calcium and iron, probiotics, stimulants like caffeine, herbs like garlic and tumeric, and collagen. Just to name some of them.

Some companies add more to their products, extra dyes, sugars, preservatives, etc.

Almost every person uses at least one supplement a day. (Daily vitamin, Caffeine in the form of your favorite beverage, etc)

Why use a supplement?

Supplements are used to add your diet and supplement your diet if you are not eating a full and nutritious diet.

Lets face it most of us are not eating like we should. We know we should eat a more nutritious meal on time, but our fast paced life gets in the way, and you may be shoving a granola bar into your mouth between meetings. Sometimes we don’t eat as nutritious and complete a meal because we have dietary restrictions like Lactose intolerance, allergies, or we are vegetarian.

Whether we have health restrictions or ones of our own making they still limit the nutrients that we can get in. This is a good time to supplement.

Doctors often prescribe supplements, like mind prescribed vitamin D for me.

What to be wary of?

If the supplement is promising anything… but mainly, weight loss, detox, and laxatives.

Supplements are not going to cure an sickness or ailment. If it promises to do that run far far away.

How do I know I am getting quality supplements?

That is a good question and you can verify that the supplement you are looking into has been tested and verified by these independent organizations:

1. NSF international
2. U.S. Farmacopia
3. ConsumerLab.com

These independent organizations above test the products to makes sure that they, properly manufactured, are made with the ingredients printed on the label, that they contain the amounts printed on the label, and that they do not contain harmful levels of contaminants.

Ok… don’t just take my word for it, read for yourself, learn what you can and what the different supplements can do for you.

Here is what I use and why. It has changed over time and will continue to change as I learn more, and my activity changes.

Coffee/Tea every morning – I enjoy the act of sitting and waking up with a cup of coffee or tea, caffeine gives me a pick me up

Daily Vitamin I Take:

1. Vitamin D – Doctor prescribed because I was dangerously low. I do try to get out in the sun daily thought to make it naturally
2. Fish oil – Omega 3 fatty acids, helps reduce inflammation, heart health, eye health, and skin. (it helps more than that but those are the reasons I take it)
3. Turmeric – Anti inflammatory, antioxidant
4. Glucosamine and Chondroitin – for joint care – commonly found in cartilage, and I don’t chew the cartilage like my Japanese grandparents do. I find the mouth feel unpleasant.
5. L- Lysine – this is an amino acid that the body cannot make, I use it for athletic performance

Performance Supplements: I take as needed, 3 to 4 days a week.

1. BCAA – ON (Optimum Nutrition) Amino Energy – Also known as Branch Chain Amino Acids. Of the 9 essential amino acids your body needs for muscle building and proper function, 3 of them are BCAA’s. Leucine, Isoleucine, and Valine. You can get these from protein rich foods. I have a hard time eating enough protein. I was a vegetarian for a long time. So this helps me get them in.
   • Helps with muscle growth
   • Decreased muscle soreness
   • Reduce muscle fatigue
   • Prevent Muscle wasting (or when your body cannibalizes your muscles during a workout due to lack of energy.)
2. ON Whey Protein Isolate/Concentrate Powder – I use it to supplement my protein intake. I don’t eat enough protein, I cannot sit down to a huge steak and sit and eat it. I am lactose intolerant and this is the only Whey that does not kill my stomach. Whey Protein Isolates have only up to 1 gram of lactose, so I can consume this with little to no negative effects.
3. ON Collagen – major component of your tendons, joints and connective tissue. Again not really a meat eater, and hate chewing on connective tissue, so this helps me get that in.
   • helps with hair and nails
   • skin
   • joint mobility
4. ON Creatine – You can get this from meat and animal protein. I use this cause I don’t eat a lot of meat and I am lactose intolerant so I don’t drink milk.
   • helps build lean muscle
   • increase high intensity exercise capacity
   • increase bone mass
   • increase muscle strength
   • helps speed recovery
   • has been proven to increase athletic performance.
5. ON Beta Alanine – increases muscle performance by increasing exercise capacity and decreasing muscle fatigue.
   • exercise capacity
   • reduce muscle fatigue
   • anti aging
   • immune enhancing
   • antioxidant
6. L – Carnatine – helps the body turn fat in to energy. I use this sparingly.

Do I use these performance supplements every day? Nope, I often use them on days where I have been active all day. Or I have a very heavy workout day ahead of me. For instance. I have 3 solid hours of working out I do on Saturday and Sunday, (Muay Thai, Kali, and weight lifting). On days like today I just ran and did my weight lifting workout. I only used the BCAA mix, for decrease muscle soreness, decrease muscle fatigue, and preventing muscle wasting. On days I don’t workout at all I don’t take these workout supplements.

Do I recommend that every person needs to use these? Oh heck no. When I was first working out only half an hour to an hour a day… nah I did not need it. I did not use supplements then.

If you are starting out (working out) and just getting going, chances are you are not going to need this. These are supplements, things to help you keep your performance at a level where you are progressing. Chances are if you are upping your workout program you will notice when your body needs help.

If you can eat all the protein, vegetables, and dairy you need, you won’t need as much supplementation.

Also talk to your doctor about supplements before taking any. Some can mess with your blood sugar levels and you just may not need them.

Did I decide to take every single one of these all at once? That would be a negative again, when I started to increase my workouts, I just used BCAA’s for a year. Then I realized after research that creatine was not the big scary supplement I thought it was. It was not going to make me look like some male body builder. So I added that. This year I added whey protein powder to try to help increase my protein intake.

What I am saying is my adaptation to supplements has grown organically. I notice a decrease in my ability, or I am healing slower due to an increase in muscle damage I am doing. I evaluate my nutrition, and supplement intake and I adjust.

This is an ever changing, adapting, sometimes increasing, sometimes removing a supplement part of my training.

Supplement is not the big bad word at all. We all take something, even if it is in the form of a multivitamin or you favorite cup of Java in the morning.

Maintenance Eating Week? I think 5th week.

OK so this week I will just say my protein intake has been terrible. I only averaged about half of what I needed to do this week every day. Sunday I got close to what I needed, and that was with me adding two protein shakes, and eating three extra eggs.

So goals for next week is to meet protein needs. I am doing well with carbs and fats… just need to keep pushing the protein. Especially with the way I have been weight training. Protein focus is what I need to do. I love veggies so much though.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	89	110	81	85	113	149	154	111.571429	210	98.42857143
Carbs	324	263	233	210	127	157	255	224.142857	245	20.85714286
Fat	113	85	93	86	99	112	102	98.5714286	109	10.42857143
Calories	2669	2257	2093	1954	1851	2232	2554	2230	2801	571

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Training 5/10/2021: 1 hour – 1 mile run, Upper body Weight lifting

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So back at it again. Today’s was upper body weight lifting day. Specifically back, shoulders, triceps, and abs.

I got my mile run in.

Woo this upper body workout was tough on my shoulders. But it was a good burn today. So one day I will be buff.

I am not good at chin ups, so I am doing them inclined so I am on my heels with a flat plank body while pull up.

Did my core stuff, it was a little twinge on my back but I made sure to stabilize my back during it.

Weight lifting: back, shoulders ,triceps, abs

1) inclined under hand chin ups- 8, 8, 7, 7

2) standing dumbbell tricep overhead extensions- 15, 15, 15, 15

3) standing dumbbell lateral raises – 10, 10, 10

4) leaning shoulder front raises – 10, 10, 10, 10

3 supersets below: do all exercises in a set before taking a break

Superset 1: do this set x4
1) standing dumbbell upright row- 12, 12, 12, 12
2) dumbbell back fly – 12, 12, 12, 12

Superset 2: do this set x3
1) seated tricep overhead extensions – 12, 12, 12
2) overhead resistance band tricep extensions – 12, 12, 12

Superset 3: do this set x3
1) crunch into side to side crunches – 20, 20, 20
2) sit ups into twists – 20, 20, 20
3) upper crunches – 20, 20, 20

Training 5/11/2021: 1 hour of Muay Thai

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Today was a good day of training. It was good because it was a test of my endurance. I work a job where I am on my feet. I was at work till about an hour and a half before my Muay Thai class. I was up at 4:30 am, and did not get home till 3 pm.

Man I was pooped. But I did it…I worked on my form, and tried to remember to keep my hands up.

I also got a chance to talk to Professor Pedro Sauer. He is an amazingly sweet man and takes the time to speak to all of his students. He gave me pointers about training and I am so great full.

I am a lucky woman, I have been able to learn, bump elbows, and train with living legends in the martial arts world.

Thank you Khun Kru Krysta for a great class.

Training 5/15/2021 Workout: 2 hours and 45 minutes, Muay Thai, Kali, abs weight lifting lower body

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Today was a great day of training. I ended up taking 3 days off of training. I did not realize how much I needed the rest.

Muay Thai:
1) jump rope warm up
2) jab, catch, jab drill
3) cross, parry, cross drill
4) hook, high elbow cover, hook drill

5) respond to the jab cross hook, return a hook, cross, lead kick
6) fed pads for H

7) respond to jab cross hook, high elbow cover and return a jab/strike, cross, hook, rear kick
8 ) fed pads for H

9) respond to jab cross hook, you bob and weave on the hook, return a hook to torso, cross, lead knee
10) fed pads for H

11) pop the leather where we responded to the jab cross hook
12) same as previous round

Kali:

We worked the Running Saint Rafael. Broke it down into three parts, abisadario 3, triple ordabise, umbrella 3

Weight lifting: Lower Body Quads and Glutes

1) dumbbell squats – reps – 20, 20, 20, 20
2) standing leg extensions- reps each side – 12, 12, 12

Superset: do each full set before taking a break
1) barbell hip thrust – reps – 12, 12, 12, 12
2) floor glute bridges with a plate – reps- 12, 12, 12, 12

Superset: do each full set before taking a rest
1) abductor with resistance band – reps- 15, 15, 15
2) dumbbell sumo squats – reps – 15, 15, 15

Training 5/16/2021 Workout: 2.5 hours – Muay Thai practice and lower body weight lifting

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Today I found out one of the instructors I had the honor to learn from in seminars died. It is a great loss to the Muay Thai community and family. We are all so very saddened by this news.

He has touched so many of us, and his love for the art of Muay Thai transferred to all around him.

I can’t think of a better way to honor his memory in but to practice and work on the art he so loved and dedicated his life to.

Khun Kru Krysta also gave us a gift and demonstrated and taught us Ajarn Sangtiennoi’s Wai Kru. He taught her when she was in Thailand.

May his memory soar and continue in history. Those that love him will remember forever in their hearts.

In honor of Sangtiennoi Muay Thai training: 1.5 hours

Pad work and Sparring practice
1) I am working on bringing my hands back to my face.
2) tightening my high elbow cover
3) keeping my head moving
4) changing up my strategy in sparring, not aggress all the time, let them come to me. Range management, staying just outside of range and then getting in for strikes.

Weight lifting: glutes and hamstrings focus

Let me tell you getting kicked a lot makes this leg day hard to get through. Lol

1) barbell Romanian Dead Lifts – reps – 10, 10, 10, 10
2) barbell alternating reverse lunges- reps each side – 20, 20, 20, 20
3) dumbbell Bulgarian split squats – reps each side- 12, 12, 12, 12
4) kneeling resistance band pull through – reps – 15, 15, 15

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Do you use supplements? Have you been afraid to use them? Are you going to try some in the future?

I sometimes eat these protein bars as well. Again to get the protein in I need to meet my macros.

Thank you all for reading, I hope it helped at least a little. Let me know what you think in comments, please like, and subscribe if you want to see more. I post more often on my instagram page @sharpcupcake

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