Category: Muay Thai, Fitness

Training Martial Arts 12/21/2020: Teaching, Training, Festivities Oh My!

My Ugly Christmas Sweater I wore to work says naughty on one side and nice on the other. I love it.

With the holiday comes alternate schedules. You have the choice of just sitting by the wayside and not adapting, or you can adapt and embrace the chaos that is the holidays. Okay… that might be a little dramatic, but in general that is how my holidays are.

You see I work as a pastry chef/Cake artists at a bakery. This means I have really early mornings, and sometimes have to deal with the unruly customer. On top of that I have my family, that I work very hard to make sure has a magical Holiday Season. Whatever you celebrate I am sure you have, or are that someone that tries to make the holidays great.

I knew going into the holidays, that my schedule was going to have to change. That my family was going to be asking me to join them on making merry and the frivolity of games that we love to engage in during the holidays. I also knew that the weather coming up was going to be less than perfect, sometimes outright frigid, so I was going to have to work around that too.

I also knew that my Khun Kru was going to be gone for the holidays and I was being called upon to teach the Muay Thai class this week as well.

So here are some thoughts I have and things I learned about teaching others martial arts.

What I know and some thoughts:

  1. I like to make sure I have a clear and concise lesson planned out. When new to teaching a skill winging it is never a good idea. I had been a teacher of pastry/cake decorating for 14 years so I could wing the lesson. However, even then I would always have a lesson plan to fall back on.
  2. Keeping to the traditions and ways the class is run, while subbing is a great stepping stone to succeed in teaching. Your students are accustomed to this and your transition will be easier.
  3. Know the material you are teaching. I can’t tell you how many classes I have taken, that the teacher clearly does not know what they are teaching and it can really change the way your students see you.
  4. Always encourage questions. I always encourage my students to ask me questions. It helps give an idea of areas that you may not be explaining, and or misunderstandings that your students have.
  5. When you teach another person a skill it helps you solidify your understanding of the subject. Often times to teach you have to internalize the information and then retell it in a way that makes sense to your student.
  6. Different people have different ways of learning. Some will learn visually (demo and writing it down on the board), some will learn by getting time to repeat the drill (hands on), some will learn by the information you tell them (hearing).

What I learned:

  1. Teaching other students you learn what you do know and what you don’t know.
  2. You can see your progress, that maybe you could not see before while you are drilling away.
  3. Teaching is full filling. I love teaching. I love helping people out.
  4. Getting through an active recovery not looking winded, and being able to project your voice so that you can be heard is a skill.
  5. Your students will surprise you in good ways.

Monday 12/21/2020: 55 minute workout, run, working the bag, core

Ok so my garage is unheated which means that the heavy bag sets up solid in the cold, the leather material on the outside is harder. Lol But I put in the time.

We got this new to us Thai Heavy bag so now we can also practice leg kicks as you can see below. Yay!

Training:
1 mile run

30 minutes bag work

6 minutes core:
30 seconds on 20 seconds rest
Repeat following three times

1) lat pull to leg tucks
2) 25 lb kB pike toe touches
3) bicycles
4) Superman with flutter kicks

Tuesday 12/22/2020: Training/Teaching: 1 hour of Muay Thai

Today I got a wonderful opportunity to teach the Muay Thai class. Still am amazed I know enough to teach but teach I did. H and I demoed a class we put together.

We focused on distance management today. It’s a skill we all need to work on. You use it to get into range, stay out of range, cut the angles, counter and attack.

We talked about footwork, plus sign movement, shuffle in, shuffle out, quarter turns, and the accordion effect (when you strike, shuffle in, strike, shuffle in strike, shuffle out, strike, shuffle out).

Training:
1) shadow boxing footwork, plus sign, shuffle, and quarter turns
2) jab, cross, Teep

3) jab, lead elbow # 1, rear knee, rear kick
4) do above drill south paw

5) long guard, rear elbow # 2, lead elbow # 3, body shove, rear kick
6) do above drill in South paw

7) lead Teep (stopping Teep), jab ( shuffle in), lead hook, rear knee, rear kick
8 ) do above in south paw

9) lead Teep (stopping Teep), cross, lead elbow # 1, rear elbow # 3, rear knee, rear kick
10) do the drill in south paw

Saturday 12/26/2020: 1 mile run

Good Saturday Afternoon! I just did a quick mile run. When I got up this morning it was 21 degrees out! Brrrrr! So I waited till it was about 32 to 34 degrees out. Much easier to run in warmer temperatures.

Family wants to watch movies and play games, so it’s just a shot workout/run today. The holidays only come around once a year so family time is important to me.

There was ice out, but over all it was pleasant. I dressed warmly and did not encounter many people.

Get up get out and do something!

This last week was a short week of working out. I did 3 days instead of my normal 5 to 6 days. I knew I was going to have to alter my schedule and so I am giving myself that grace of understanding. I had a great if not weird Holiday week. We spent time together as a family, and we did not get to see our friends due to the COVID-19 pandemic. We contacted our relatives long distance. But in all this we still had a great time.

I worked out when I could, I was not overly concerned about it. I have my habits down and I know I will be back at it. I mentioned in a previous post a break is not a bad thing. As long as that break is not over 2 weeks, and does not interrupt your good habits all should be well. As a matter of fact I just got my HIIT and core workout in for this Monday.

I had the honor of teaching our Muay Thai class by my Khun Kru. I learned a lot, and I loved teaching.

The schedules are still going to be a bit wonky because of the new year coming up. However, I know that this time with the family is important too.

I hope your holiday week, whatever you celebrate is wonderful. I hope you all stay warm, dry, and healthy.

Thank you for reading, and if you liked it let me know by hitting the like button below.
Hello and welcome to all my new subscribers. To all my faithful subscribers hello and I hope you are having a great day. Please feel free to comment if you have a question or just want to say hi. If you want to see some of the workouts and videos I put up daily I tend to post those to instagram #sharpcupcake.

Remember Don’t photo edit, just go get it!

Training Martial Arts 12/14/2020: When You Fight On Your Feet Its All About Your Feet

Ever since I started training Muay Thai (wow almost 3 years ago), I would hear this quote “When you fight on your feet its all about your feet”. Getting your feet under you, learning the foot work is crucial. If we are talking about BJJ then foot work is less important, than say good hip movement, posture, grips.

You cannot be a great fighter if your footwork is off, or you don’t focus on your footwork. It seems counter intuitive to you, and it may seem that 50% of the strikes come from hands and elbows in Muay Thai. However every strike starts with your footwork. You must pivot from the feet, hips, or feet and hips to throw these strikes. Yes even the elbows and the fists. Think about a hook. If you are throwing a hook with just the strength of your arm, you are not going to have a very strong hook. But if you use your hips as and entire torso you will have a possibly bone shattering hook.

When you are on your feet you have to focus on:
(these are not in any order of importance just as I thought them out)

  1. perfect your stance
  2. cut step
  3. pivot – for kicks and knees hooks etc.
  4. getting in and out of the pocket –
    • distance management
    • stepping at an angle
  5. getting off the line
  6. quarter turns
  7. shuffling in or closing the distance – getting into the pocket to get your strikes in
  8. balance

Footwork areas here:

Stance 60/40 rear lead

So what do we do with new students. We start with the footwork. We start with stance. If they are standing with their feet on a tight rope, they will be off balance and easily fall over. We ask them to change their stance that of something more like a staggered feet on a railroad track. We ask them to put their weight distribution at 60%/40%, back to front. Most of your weight on your back leg, and only 40% on your front leg. Also you should your heel off of the mat, high enough to slip a dollar bill under. Getting your stance right is critical to transfer of power, in your kicks, punches, elbows, knees, and to keeping your balance.

The cutstep is used to position the feet to throw the lead kick, lead knee, and or lead teep, when the fighter is not advancing or covering the distance to the opponent. If it they are covering distance then there may not be need of the cut step. The cutstep is often described as a v pattern where you bring the lead leg/foot back, to replace the rear leg/foot, making your lead leg/foot now your rear for the lead teep/kick.

Pivot

Pivoting is crucial to help transfer power, but more so to protect your knees. If you don’t pivot properly on the balls of your feet, you can over torque your knees and cause tears. If you pivot correctly you will transfer the torque of your body, torso, and hips into the power of the kick or knee. You will also pivot, in some of your strikes with fists and elbows. Pivoting allows you to spin through in your kicks and can set you up for another strike.

Getting in and out of the pocket, is the way we describe getting out of the box/pocket area where your opponent can hit you. So when you shuffle out, or take quarter turns. If you can get a flanking position to your opponents, their tools/weapons are away from you and you are better able to get a strike in.

Get off the line

Getting off the line is when you are removing yourself right in the middle/front of your opponent. Generally you don’t want to stand right in front of your opponent and let them hit you in the face. Getting off the line when you kick them allows you to get the strike in, while dodging or avoiding their counter attack.

We take quarter turns to get a 90 degree angle toward our opponents. When we can do that we can flank our opponent. The opponent has a harder time blocking your blows, and their weapons are pointed away from you, so they have a harder time to strike you.

Shuffling in or closing the distance, is used to eat up the distance between you and your opponent. When you want to strike, and you are to far away you must be able to get into your range of your opponent.

Balance when shielding

Balance, now balance is a key component. Without balance you may be dropped, spun out, and or when you shield may just be pushed over. You must learn your balance, get your feet under you, and learn how to shield leaning in, and not lose your balance. If you kick and are off balance, you could lose your footing and fall. This I am sure you understand is not an ideal place to be in. You have to balance when kicking, when on the balls of your feet, when you take a blow, when you jump, slide, when you teep, and or are just standing there. Balance is key. I am sure you all know this, but it is important to say.

There you have it, Muay Thai, starts with the feet, cause that is how you are fighting. It may not seem like it on the surface, but your feet are your foundation. They will when properly placed will help you execute powerful kicks, powerful elbows, knees, teeps, and yes even punches. Watch a great boxer, with their footwork.

If you focus on your footwork and get it down it will help you be more agile, quick, and will save you more than anything else. We work forward, backward, side to side, and angles.

There is so much more to write about on this, but I wanted to touch on the footwork here. We fight on our feet so you must start with your footwork. Or all else will be for naught.

Monday 12/14/2020: 1 hour, HIIT workout, Arm Day, Core

Today it’s pouring rain and so very cold. So I did a 12 min HIIT workout I did in lieu of a run outside. I really wanted to run today.

Then I did arm day weight lifting workout.

Finally a 6 minute core workout to finish it off.

Workout:

HIIT: 12 minutes
[6 exercises done in sets of two, 15 seconds for each exercise done in a set, 30 seconds rest after each two]
1) 15 seconds high knees
2) 15 seconds jump lunges
30 seconds rest
3) 15 seconds high knees
4)15 seconds jump lunges
30 seconds rest

5) 15 seconds mountain climbers
6) 15 seconds crab toe touches
30 seconds rest
7) 15 seconds mountain climbers
8 )15 seconds crab toe touches
30 seconds rest

9) 15 seconds push and up side planks
10) 15 plank hip rolls
30 seconds rest
11) 15 seconds push and up side planks
12) 15 plank hip rolls
30 seconds rest

Repeat the whole set above

——————————————–

Weight lifting: 30 seconds rest between sets
1) seated snow angels 5x sets of 10
2) front raise to lateral raise 5x sets of 10
3) clean and jerk 3x sets of 6
4) chest press to shoulder press 5x sets of 10
5) tricep tripod row 3x sets 15 each side
6) tricep extensions 3x sets of 10
7) bicep curl 3x sets of 20

————————————————–
Core: 6 minutes Dana Lynn Bailey’s (she kicked my butt/abs again)
3x sets of 30 seconds
1) Banded Lat Pull with Bent Knee Reverse Curl
2) Weighted toe touch crunch
3) Bicycles
4) Superman with Flutter Kicks

Tuesday 12/15/2020: 1 hour of Muay Thai

So I slept for.. really terribly last night.

So what do you do when you sleep terribly, or had a crazy hard day. How do you train?

What do I do when I am running on fumes, and I am on the mat, I focus only on form. I take the power out of my strikes. If I am going to work on form, I make it as perfect as I can.

We worked the same drills as Saturday. So I just focused on getting my cut steps in, landing after a kick in the correct stance and foot placement.

One of the sayings that I learned when I started Muay Thai is, “if you are on your feet it’s about your feet”. I don’t know who came up with it first, but khun Kru Krysta Scharlach, Kru Kristen DeBruycker, and a few other people.

I mentioned this because when fighting on your feet, vs BJJ fighting on the ground, foot work is super important. So while practicing/training in south paw I was focusing on my foot work.

This was a great day of training.

Wednesday 12/16/2020: 40 min HIIT, and leg day

Today it is snowing and freaking cold out. So I did my workout inside. A 15 minute HIIT workout and 25 minute Kettlebell quad/hamstring killer.

Get out there people, well not out (brrr it’s cold), get up and move your body!

You can fit a 15 minute HIIT into your day somewhere.

15 minute hit: 40 seconds on 20 seconds rest
1) explosive squat to calf raise
2) speed skaters
3) high knees
4) alternating toe touches
5) bicycles
45 second test between sets

Repeat this set 3 times

—————————

Kettlebell: 25 minutes

Do exercise x 5
1) 1 minute of goblet squats [do 20 if you can do more, up the weight. Do not put kb down]
1 min rest

Do these exercise sets 3 to 5 times
2) staggered stance squat 8-15 reps
3) squat rockers 8-15 reps
4) figure 8’s 8-15 reps

Thursday 12/17/2020: 1 hour of Muay Thai training

The quotes for today from Khun Kru Krysta.
“Practice makes habit”, or when you do something wrong in practice over and over again, you get “training scars”.

Practicing the drill in bad form will give you a training scar. So when you go to spar or fight you will fall back on the way you trained it.

So that is why when you are working on a new skill, or a skill you are having issues with slowing it down and working the drill with good form is the way to go.

Training is great today! I was tired, I felt like I was lumpy, and unattractive, but I worked the drills and focused on flow and form.

My clench work is getting better. There is a video of me working the clench, knee, to spin out.

Training:
1) Jab, Cross, Rear Teep, Jab, Cross, Lead Teep
2) held pads for H

3) Lead Teep, Hanuman Climbing The mountain Rear Teep (fake with lead, Teep with Rear), Rear Kick
4) held pads for H

5) Lead HCM ( fake rear, hit with lead Teep), hop lead kick, cross, hook, lead elbow, rear knee, rear kick
6) held pads for H

7) Lead Teep, Lead HCM (fake with rear, hit with lead Teep), rear hop kick, lead head hook, lead body hook, cross, double body kicK
8 ) held pads for H

9) Rear Teep, rear HCM (fake with lead, hit with rear Teep), lead kick, overhand, uppercut, # 4 elbow, tie up knees x 6, spin out, double kick
10) held pads for H

There is a short video on #sharpcupcake my instagram.

Saturday 12/19/2020: Training: 1 hour Muay Thai practice

Today was fun. We worked on a new thing I have not taken time to focus on. Following a kick spin through or a missed kick with a Teep kick/Side kick.

The videos I put below are show me working through the techniques slowly and in south paw. I will get faster later, but right now we just work the technique.

Thank you Khun Kru Krysta for a fun great class.

We also scored a new to us thai heavy bag so that we can practice leg kicks at home, yay! Merry Christmas to us!

Training:
1) jab, cross, rear kick, jab, cross, lead kick
2) held pads for h

3) jab, cross, rear kick, spin through, lead side kick
4) held pads for h

5) lead Teep, jab, cross, rear leg kick that misses, to rear side kick
6) held pads for h

7) lead Teep, rear kick, hook, cross, lead kick to body, lead kick to leg
8 ) held pads for h

Think about your footwork. Drill, drill, drill your plus sign, and diagonals. If you are working the heavy bag work your footwork by shuffling back or sliding back when it comes to you, or cut around the bag with a quarter turn. You can work your footwork while watching tv, in the elevator, or even while you are out walking.

I hope you all had a great past week, and a wonderful holiday week coming up. I am changing up my training this week. I will be teaching a Muay Thai class this coming week. I am excited about that.

Thank you for reading, and if you liked this post please hit the like button, and if you want to keep hearing more subscribe. I am happy to hear from you so comment to talk to me. Remember Don’t photo edit, just go get it!

Training Martial Arts 11/09/2020: Nothing Witty Just Get Out There and Do It

Really no witty repatee today just a general you gotta get out there and do your workouts. You have to get out there and train. It does not look like this pandemic is going to end any time soon, so waiting for it to end is not a solution.

What ever you can do at home do. Run if you can, order some resistance bands they are pretty cheap, get some kettle bells, and youtube has a wealthy of information you can use. Youtube has workouts to try, yoga you can do from home.

You may not have your team sports you like to do any more, but I am sure there are drills out there that you can do. If you like soccer there are ball drills you can do at home. An agility ladder, also pretty inexpensive is great for soccer, football, tennis, Muay Thai, any sport really that has you on your feet.

Don’t be afraid to change up your workouts. If you have been doing workouts at home great. Change it up, learn a new skill. Focus on one skill you want to make better. Like say agility, or hand eye coordination.

This is my week of martial arts training, and workouts. Nothing special just me working at my training. Sometimes you just need to grind away. Results come when you consistent and intentional about your training. I put up some video on my instagram account #sharpcupcake if you are interested.

Monday 11/09/2020: 1 hour and 10 minutes – 1 mile run, weight lifting leg and butt day, core

I am smiling cause I got that workout done even though it was hard to start and I really was not looking forward to doing it this morning.

Also look at this cool shirt I made. It was inspired by a quote from my Muay Thai coach Krysta. Yay! The back side of the shirt says, “I can’t… I have Muay Thai” I made it for my training team/class mates.

So while I was not feeling like doing the workout I did it and happy I did, I wore clothes that made me feel good, and kicked this workouts butt, also my own butt.

1 mile run

Leg and Glute warm up/activation
(45 seconds on 15 seconds off)
1) lunge stand kick back
2) mini band squat walk
3) mini band kick back to side kick
4) banded hip thrusters

Weight lifting leg glute – done in a superset
1) back squats 3x sets of 8 reps
2) jump squats 3x sets of 10 reps

3) reverse extensions 3x sets of 12 reps
4) dumbbell lunges 3x sets of 12 reps

5) dead lifts 3x sets of 10 reps
6) Bulgarian split squats 3x sets of 15 reps (L/R)

7) leg abductor 1 minute each leg (L/R)
8 ) goblet squats 3x sets of 10 reps

9) 4 way mini band walks 1 minute 3x sets
10) single leg dead lift 3x sets of 20 reps

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Tuesday 11/10/2020: 1 hour of Muay Thai training

So it’s been a day! Had some good things like a great compliment and happy letter to my company from a customer about my customer service.

Then I had some things that made me doubt myself that those internal voices got to me. I hate it when my brain does this.

On top of all that D.O.M.S. set in. But after I got warmed up and moving even thought I still felt sore things felt better. I just focused on fixing one thing today in training. So I could have a singular area to sick my brain on, it let me drown everything else out. I did it and had a great class. Thanks for a great class Khun Kru Krysta!

Training: jab cross flurries, and double kicks for active recovery

1) Jab, Cross, Body kick, Jab, Cross, leg kick
2) held pads for H

3) Jab, Cross, Uppercut, Cross, Rear Body Kick
4) held pads for H

5) Jab, Cross, Overhand, Cross, Rear leg Kick
6) held pads for H

7) Jab, Cross, Body Hook, Cross, Rear Body Kick
8 ) held pads for H

9) Jab, Cross, Body Hook, Head Hook, Rear Body Kick, Rear Leg Kick
10) held pads for H

Wednesday 11/11/2020: 1 hour- 1 mile run, upper body/arm day, and core

What a great day of training. Still wrestling with feelings of self worth, but it was a great training day. And H my partner did the entire thing with me. He said he wanted to get as strong as I am. Yay!

We ran a mile in the rain, but it was a pleasant warm rain.

Shoulder arm warm up

Weight lifting workout: 15 seconds rest between sets. Focus on time and attention.
1) Seated Snow Angels 5x sets of 10 reps
2) Dumbbell Shoulder Press to Chest Press 5x sets of 10
3) Front Raise to Lateral Raise 5x sets of 10 reps
4) Bicep Curl 5x sets of 15 reps
5) Tricep Dips 5x sets of 10 reps
6) Halos 3x sets of 10 (L/R)
7) Tricep Kick Back 5x sets of 15 reps
8 ) Shoulder stabilization band exercise 3x sets of 10 (L/R)

Core: Dana Lynn Bailey’s 10 minute core workout.45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Thursday 11/12/2020: 1 hour and 10 minutes – Muay Thai training

Great day of training today. We worked the lead kicks today Tuesday we worked the rear kicks. Then I did extra curricular knees on the bag. 150 knees to be exact.

I took an ok picture (I generally hate pictures of me) and one where I show my arms. I hate my arms but one of my online friends suggested we show all our bits because beautiful is not just what we were taught is beautiful.

Beautiful is strong, smart, kind, has cellulite, anxiety, has an oval/round/square/diamond/rectangular face, has scars, is working better themselves every day, even on the days where it’s hard. Beautiful is not what the magazines tell us, it’s what we see in our friends and loved ones. I keep comparing myself to everyone else and keep coming up short. I trying to learn to love me. I am trying to see the beautiful in me. I can find it in everyone else.

Training: jab cross flurries, kicks for active recovery between rounds
1) shadow boxing Jab, Cross, Rear Kick Spin Through with Shield opposite leg
2) shadow boxing Jab, Cross, Lead Kick Spin Through with Shield opposite leg

3) Jab, Cross, Hook, Cross, Lead Body Kick
4) held pads for H

5) Jab, Cross, Overhand Cross, Lead Leg kick
6) held pads for H

7) Jab, Cross, Body Hook, Cross, Lead Body Kick
8 ) held pads for H

9) Jab, Cross, Body Hook, Head Hook, Cross, Lead Body Kick, Lead Leg Kick
10) held pads for H

Extra curricular:150 skip knees to the bag
Video of part of the skip knees is on my instagram #sharpcupcake

Saturday 11/14/2020: 2 hours 15 minutes – Kali/Staff class, and Muay Thai training, with 4 rounds of sparring afterward

Even though my face looks a little meh, I had a great day of training. It was very cold outside when the wind was blowing and my face was showing it. Lol

Kali/Staff training– We worked equise with low backhand high backhand, switch, and jab/stab

Then we worked western pole arm training Kevin was kind enough help us learn more about western pole arm fighting.

Muay Thai- we worked on the same drills from this week.My knee was feeling a little strained today so I worked around it. I focused on making each strike correct, taking the power out of the strikes. It is inevitable that you will get minor injuries or strains and you have to work around them.

Then I sparred with our small dedicated sparring pod to avoid COVID-19. Was thinking about not sparring due to my knee, but decided with a little nudge from my trainer Khun Kru Krysta to work on timing and go light but still participate in the sparring. It was fun and I am glad I did. I really need to work on my tells.

I will keep training and focusing on not transmitting my tells. So my opponent does not see me coming.

It is Monday, so that means I started my week of training again. We can’t control what this pandemic is doing to our world and the people around us. But we can control what we do while we are living through it.

Get out there, work on your goals and I hope you all have had a great week. I hope this new week is amazing for you all, and if you are already training, keep it up.

Thanks for reading, if you liked this blog let me know with a like, if you want to hear more adventures in my training please subscribe, and comment if you get a wild hair to do so.

Training Martial Arts 11/02/2020: Some people need the push some people you can’t force to train.

When working out with other people/friends/family etc., you have to understand what kind of person they are.

For me I like having a coach that tells me to work harder, gives me tips, and giving me encouragement is what helps me. I can work on my own, and I do, but having a coach, well coach me in that way is sometimes what I need to get over a plateau.

I work out with H, I train with H in Muay Thai and Kali. We are lucky that we can train together. I also know how he works, and me saying, “you can do it”, when he is struggling in a workout is not his jam. He needs to be able to work through it alone. Also me nagging him about doing a workout will not ever work. He has to want to do it. Where as my mind naggs me… telling me that I must get it done. I don’t rest well till I get it done.

So here are some things to think about when coaching, or helping your family/friends along in your training/workouts:

  1. Everyone is different we all react differently. Get to know the persons personality. This is what I have learned. I am sure there is a lot more to learn and study about how to help motivate your friends, but this will get you started.
    • Type A – are typically tense, hurried, maybe aggressive, and task/detail oriented.
      1. They are usually self motivated, like to have plans, self manage, and are competitive with themselves and others.
      2. Motivate – a comprehensive plan is ideal for the type A, Statistics and information are great motivators for this type of person. Keeping a journal of workouts/progress is a great motivator. Articles about workouts and reasons to do them help motivate as well.
    • Type B – are typically, friendly, talkative, have a lot of energy, and easily distracted
      1. They love being social butterflies, so things that require teamwork, and plenty of interaction. They love team sports and thrive in that kind of environment.
      2. Motivate – Group hikes, team sports like soccer, group runs, volley ball, and other group activities are a great motivator. Talk before and after workouts and try to limit talk during workouts so as not to distract.
    • Type C – are typically somber, serious, rely on data/stats and are analytical
      1. Cold hard facts are what they are looking for.
      2. Motivate – Details about why a workout is great is perfect. Articles about said workouts are great motivators. Keeping a journal of workouts/progress is a great motivator for these people.
  2. Make it collaborative, ask what each other would like to get out of it. Do this before the workout. Even if they ask you to put the workout together, make sure you have several levels of the workout that can be done, easy and harder.
  3. Limit the small talk during a workout. You are both there to work out and get stronger/faster/better. Talk before or after.
  4. Help them get over fears of the gym, or lack of knowledge.
  5. Explain what you are doing why you are doing it. This helps with number 4 as well.
  6. Lead by example, exercise regularly, eat nutritious foods, share your progress
  7. Do not judge. No one likes to think they are being judged or laughed at. You are both doing this to get better.
  8. Set goals, not just numbers on the scale, but strength, movement, etc.

Monday 11/02/2020: 1 hour and 10 minutes I mile run, leg day, and core

I think I am seeing muscles in my legs! Yay!

So today was 46 degrees F/ 7.78 degrees C out when I went to run. On top of that we have crazy winds whipping up. So needless to say the run was cold.

1 mile run

Weight lifting: 50 minutes all exercises done in a superset. 30 seconds rest between a set of two workouts
1) barbell back squats 8 reps x 3 sets
jump squats 8 reps x 3 sets

2) reverse hyper on the bench 12 reps x3 sets
dumbbell lunges 12 reps x3 sets

3) Dead Lift 8 reps x 3 sets
Bulgarian split squats 15 reps x3 sets

4) banded courtesy lunge 15 reps (L/R) x 3 sets
alternating single leg dead lifts 30 reps x3 sets

5) 4 way glute band/mini band walks 1 minute x 3 sets
resistance band leg adductor 30 sec (L/R) x 3 sets

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Wednesday 11/04/2020: 1 hour, 1 mile run, upper body workout, and core

I needed to burn off some anxiety and needed to take my focus off the election. Doing my workout helped. Because making sure I don’t drop the weights on my own head will get you to concentrate.

It’s was a great workout! My arms and shoulders are toast. Yay!

1 mile run

Upper Body Weightlifting
1) seated snow angels – 5 x sets of 10 reps
2) dumbbell shoulder press to chest press – 5x sets of 10 reps
3) dumbbell front raise to lateral raise – 5x sets of 10 reps
4) tricep dips – 5 x sets of 10 reps
5) shoulder stabilization resistance band – 60 each side
6) tricep kick backs- 5 x sets of 10
7) bicep curls – 5 x sets of 15
8) halos- 3 x sets of 10 (L/R)

Core: Dana Lynn Bailey’s 10 minute core workout. 45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Thursday 11/05/2020: hour of Muay Thai

Quote of the day: “Flying Elbows = Always Great” Khun Kru Krysta

Great day of training. After a crazy day that was both frustrating and tiring it was great to just focus on the training.

Still working on squaring up my hips more. Instead of blading them so much. I have so much more power in my knees and kicks when I do that. Also it is almost effortless.

Also working on flow and timing. To make things smooth like butter.

Training: jab cross flurries, elbow elbow flurries, ladder kicks, skip knees done inbetween rounds for active recovery
1) Jab, Cross, elbow # 9
2) held for H

3) Rear Knee, Lead Elbow, Rear Elbow, Lead Knee, Lead Kick
4) held for H

5) Jab, Cross, Rear # 8 elbow, lead elbow # 1, rear Knee, Rear Kick
6) held pads for H

7) Matkatune, Cross, Body Hook, lead # 3 elbow, tie up skip knee x 6, spin off, double kick
8 ) held pads for H

9) Jab, Cross, Hook, Lead Elbow # 1, Rear Elbow # 9, Lead Elbow # 9, Rear Elbow # 3, Rear Knee, Rear Kick
10 ) held pads for H

Thank you Khun Kru Krysta for a great class!

Saturday 11/07/2020: 2 hours of Kali/staff and Muay Thai

Today it is beautiful outside, and training was fun. It was made all the better when we heard news that Pennsylvania was called. The day started off as meh and we are just waiting for election results going through the motions and getting our training in. However, then the great news that Biden had the majority of of the electoral votes made my day. I felt lighter and less like I was holding my breath in anticipation.

So I got to train in my favorite martial arts while talking, joking, and discussing current events with my like minded friends. Thank you Khun Kru Krysta.

Training:
Kali – full box in a variety of combos which requires different movements, blocks, and range management
1) full box -single stick
2) full box – double stick

3) full box – double stick against single stick
4) full box – double stick against staff

video up on my instagram #sharpcupcake

Muay Thai – we worked on the Thai 15 count
I worked it in both Orthodox stance and South Paw
1) parry incoming cross, high cover the hook, Lead elbow # 1, Rear elbow # 3, Rear Knee, Rear Kick
2) held pads for H

3) Rear Knee, Lead Kick, Cross, Hook, Rear Knee, Rear Kick
4) held pads for H

5) Rear kick, Lead Teep incoming cross, Slip the incoming cross, Hook, Cross, Rear Kick
6) held pads for H

7) 15 count in full (I did both orthodox and south paw)
8 ) held pads for H Kali videos, Muay Thai video of Thai 15 count

One thing I know with H is that I cannot force them to do the workout. They have to be ready and willing to do so.

Sometimes for some people you can use these for motivation:

  1. comedy/laughter for motivation, “you are afraid of how swole you are going to get arn’t you?”
  2. stats and information, “you had these goals, and to reach them you need to keep up the training.”
  3. asking what is bothering them and what is stopping them
  4. just gentle reminders

Sometimes all you can do is lead by example, send gentle reminders, and be supportive.

Never ever, make fun of them, or try to guilt them. That tends to backfire and then will make your friends/family not want to workout.

I will do my workout, extend an invitation, and then if they want to they will come. I hope this helps you with your friends and family and the training that you do.

If you liked this blog, please let me know with a like. If you want to see more of my adventures subscribe, and of course leave a comment if you want to say something.

Training Martial Arts 10/19/2020: When Your Want Is Greater Than Obstacles In Life

Part of making a change in your life, in your routine, in your health and training is wanting it more than any obstacles that are thrown in your way. When your want is greater than the obstacles in front of you, you can do anything.

Some of the obstacles you can avoid and set yourself up for success.

  1. Knowing your schedule: Lunch at 12 pm, Meeting at 2 pm. You have an hour to two hours to get a workout in. So you plan your day and your workout ahead of time.
  2. Setting up a workout routine: setting up a workout routine helps keep you on track. Trying to come up with a workout while you are trying to do it is difficult. Sometimes you will not challenge yourself as much as you could. Sometimes you will not remember how heavy, and what intensity you did the same workout before.
  3. Make it a priority: Making your workout, your training a priority will help when you have to prioritize your activities in the day.
  4. Inform your support group: Let your loved ones and friends know your goals, what you plan to do, when you plan to do it. This helps them when they are planning their events. This also helps you stay on track. They can be a voice of reason, support, or even encouragement.

Sometimes obstacles are unavoidable and will come at you fast. You can throw your hands in the air and give up on your goals. Or you can adapt and wedge your workouts in where you can.

  1. Stop and regroup: Sometimes a meeting comes up and messes up your routine. Instead of giving up on your training for the day. Look at your schedule and see where you have time. Wedge it in even if it is right before bed.
  2. Change up your workout: If you have something come up and you cannot use the time you had allotted. Work in what you can. If you only have 20 minutes get a run in around the block.
  3. Keep your training/workout a priority: If you keep a priority you are more likely to find a way to get it in.
  4. Make it a game/challenge with yourself: its going to be hard in some cases to get the workout in, so make it a game/challenge. See where you can wedge it in. This way you won’t just say F’ it, the day is shot. I at least find it more fun this way to try to wedge it in.
  5. Be kind to yourself you can control how you respond: It is not easy to switch gears all the time. Sometimes it is out of your hands. You may be waiting to workout with a partner but they are detained, you may be wanting to do an outdoor workout but it is raining. These things are not in your control but you can control what you do and how you react.

This week was that kind of week for me. Obstacles came in many directions. My want is greater than those obstacles. I came into this week with a rib still dislocated. My partners work was going to mess up our Muay Thai training for Saturday. The person I was waiting for to train with on Saturday decided they needed a rest day, so I had to regroup and do the training on my own.

Monday 10/19/2020: 58 minute – 8 minute glute activation warm up, 1 mile run, 20 minute lower body workout, 8 minute glute burn out, 7 min ab/core workout

Been resting since Thursday. I went to chiropractor on Friday to find out I had two ribs out, I had suspected 1 rib, so I rested my back for last three days.

But back on the wagon today. I still have a rib out I can feel it, but does not hurt nearly as bad as it did.

So since I had time to change up my workouts and plan to try something new I stated a new way to do my workout.

Training: Lower body workout day, I started with a glute activation

8 min Glute activation– only do these exercises till you feel your glutes activate but not to failure. You want to make the mind body connection between the muscle groups you will be using.

1) Mini band glute bridge
2) Mini band clam shell
3) Donkey Kick
4) Fire Hydrant
5) Reverse hyper – on the bench. (little hard on my back but will get better)

20 minute lower body workout – Each set is 10 minutes long – x 2 sets… 45 seconds on 15 seconds rest
1) Jump Squats
2) Alternating Stepping Lunge
3) Single Leg Hip Thrusts Left (Note: if you don’t feel your glute activating during this exercise use 80/20 hip thrust instead. I did this to get a better activation.)
4) Single Leg Hip Thrust Right
5) Alternating Stiff/single Leg Deadlift
6) Standing Calf Raise
7) Speed Air Squats
8) Alternating Side Lunges
9) Hamstring Heel Curl
10 ) Static Squat Hold Burn Out

Glute Activation 8 min
1) Straight Leg Fire Hydrant – 40 reps each side L and R – point toe down to activate gluteus medius
2) Bird Dog Slider 25 reps each side L and R – I used a sour cream lid because I don’t have a slider disk
3) Side Balance leg circles 30 seconds each side L and R
4) Side Balance leg curls 30 seconds each side L and R

Core workout 7 minute – 60 seconds each exercise , 3 exercises then 30 seconds rest.
1) Seated Ab Circles clockwise circles
2) Seated Ab Circles counter clockwise circles
3) Plank Mountain climbers
———–30 seconds rest
4) Marching Planks
5) Scissor Kicks
6) Starfish Crunches
————30 seconds rest
7) Russian V tuck twist (these were hard for me)

Workout #2: 1 mile run and partial of what I did in the morning for Lower body workout.

H said he wanted to get more workouts in than just the Muay Thai training days. So to help I told him I would do a second workout on Mondays and Wednesday with him to help him out. He has a hard time getting the energy to do it after work so I just grab him right when he gets home so he can’t think about it and say no. First day he has done it after work, and hoping we can make it a habit for him and us together.

Tuesday 10/20/2020: 1 hour of Muay Thai training

It was so nice to get back into the gym again. We worked the Thai 4 counts. I love coming back to these, and getting back to basics.

I still have one rib dislocated but I feel much much better. I just avoided clenching tonight.

It was an amazingly fun class. Thank you Khun Kru Krysta! It was a great workout and great training.

Training: jab cross burn out, kick burn out, Minnesota Shuffle burn out between rounds
1) jab, cross, left kick, right kick

2) rear kick, hook, cross, rear kick
3) held pads for H

4) lead kick, cross, hook, lead kick
5) held pads for H

6) rear kick, hook, cross, lead kick
7) held for H

8 ) lead kick, cross, hook, rear kick
9) held for H

Remember to clean your equipment! Especially during Covid-19.

Wednesday 10/21/2020: 1 hour 10 mins – 1 mile run and Biceps, Triceps, shoulders day, core workout 10 min warm up before run

1 mile run

Weight lifting: 50 minutes Biceps, Triceps, Shoulders
1) front raise to lateral raise- 2 x 10 lbs , 5x sets of 8 reps
2) overhead triceps extension – 20 lb kettlebell, 5x sets of 10 reps – ( set 4 I got 9 reps, set 5 I only got 8 reps)
3) chest press to shoulder press – 2 x 10 lbs , 5x sets of 8 reps
4) push up to elbow plank – 3 x sets of 5
5) Bicep curl 30 lb resistance – 5 x sets of 15 reps
6) Lat pull downs 30 lb resistance- 50 reps
7) halos – 25 lb kettlebell, 3 x sets of 10 counter clockwise and 10 clockwise

Core workout 7 minute – 60 seconds each exercise , 3 exercises then 30 seconds rest.
1) Seated Ab Circles clockwise circles
2) Seated Ab Circles counter clockwise circles
3) Plank Mountain climbers
———-30 seconds rest
4) Marching Planks
5) Scissor Kicks
6) Starfish Crunches
———-30 seconds rest
7) Russian V tuck twist (these were hard for me)

I finally got a full set of resistance bands that will got up to a 150 lb pull when you use all together. I need to invest in some actual dumbbells, I used plates from my barbell set for this. But you use what you have and you make it work.

Workout #2: 1 mile run with H, and coached him through my workout I did today.

Also my outfit is on point and I look cute! We worked on compound movements, like front raise to lateral raise, and then moved onto more isolated muscle focus. Like bicep curls and lats pull downs. With the isolated muscle focus, we worked on time and attention on the eccentric movements. Did core work, and glute activation again. Yay!

Thursday 10/22/2020: 1 hour and 10 minutes Muay Thai

Whew it was an amazing day of training. My ribs are feeling better. And while I am sore from yesterday’s upper body workout day, I had a great class. I kept my energy up and did not get into my head about my mistakes. It’s a constant battle of mine.

Funny quote of the day. “None of you are Sanchai, so don’t do it.” Khun Kru Krysta.

Also got two rounds of extra curricular pop the leather in with H after class. I am pooped. Happy to have a rest day tomorrow to let my tired muscles rest. 😁

Training: ladder kicks 1-5, double kicks, and Minnesota shuffle for active recovery between rounds
1) Jab, Cross, Lead Kick, Rear Kick
2) held pads for H

3) Jab, Cross, Hook, Rear Kick
4) held pads for H

5) Cross, Hook, Cross, Lead Kick
6) held pads for H

7) Jab, Lead Kick, Cross, Rear Kick (I did this in a flow trying to go non stop)
8 ) held pads for H

9) Cross, Lead Kick, step back after kick to switch stance, Cross, Lead Kick
10) held pads for H

Extra Curricular
11) Two rounds of pop the leather

Woot what a great day!

Saturday 10/24/2020: 45 minutes – 1 mile run and Full body weight lifting workout

Some days things just don’t go to plans. Sometimes what you expect to happen, plan to happen, just does not follow suit.

So you get your workout in when and where you can.

And then sometimes fresh fruit is waiting for you after your workout, so it makes things all the better.

1 mile run

Weight lifting:
1) cross over – using resistance bands 3x sets of 20 reps
2) Back squat – Olympic barbell – 3x sets of 8
3) shoulder press – using resistance band 3x sets of 8
4) Front Raise to Lateral Raise – using plates 3x sets of 10
5) Good Morning – Olympic barbell- 3x sets of 10
6) Bulgarian Split Squat – 3x sets of 15 each leg
7) Frog hip thrusters- 3x sets of 15
8 ) Bicep Curls – resistance band, 3x sets of 20

So while not what I expected I still got one in. Yay!
Also wore one of my favorite shirts.

I had so many obstacles this week. Some were known, some were out of the blue. Some were avoidable, some were unavoidable.

  1. Rib out (unavoidable, unplanned)
  2. Work schedule being messed up (planned, unavoidable)
  3. Partner not wanting to workout after I planned for said partner and waited (unplanned, unavoidable)
  4. Weather not working with us (unplanned, avoidable)

But I did my workouts, I went to my training, I did not let those things derail me as they can so easily do.

Now you won’t be able to plan around, avoid, and wedge a workout in all the time. You will have days where there is no time to do that. No extra time, no down time. You will have days where your body says no…Those are understandable.

However, if you have days where things come up, your plans are scattered, and you still have time and or with a little creative juggling you can wedge a workout/training in. Don’t let those obstacles derail you while you throw your hands in the air. You are the one that is in control of how you react to a situation. I have to still tell myself that on those days when s*$t is just not going to plan.

Thanks for reading. I hope you have a fantastic day, and week to come. If you liked this post, please click the like button so I know. If you want to follow my adventures, subscribe, and if you want drop me a line, or comment please feel free to do so.

Training Martial Arts 09/21/2020: Why should advanced students help fellow students learn?

In our gym, and our martial art programs Muay Thai and BJJ, they emphasize students helping students. Ajarn Chai the man who brought Muay Thai to America emphasizes and wants the more advanced students to help the newer students. I love that about Muay Thai and this gym.

I have been finding myself more in a position where the newer students ask us questions. Maybe it is because they don’t want to bother the instructor when they are working with another individual. Maybe it is because they feel more comfortable asking what they may think is a “silly/stupid” question to one of their fellow students. Regardless of what they feel asking the more advanced students, and having them help is encouraged and requested by our instructors and at this gym.

When I tried to google up any information about the the culture of martial arts and students teaching others. There is not a lot of information out there. I know our gym is not the only one that practices this. So I am surprised that more was not written.

I changed my search for a more generic “students helping students” and there are many papers, and articles written on this. One that caught my eye was this posting of a topic for students who are studying to be professors in Stanfords Tomorrows-Professor eNewlsetter.

“Students helping each other learn mimics humans’ innate learning process, a process for which we are genetically and environmentally engineered.  This is enough of an explanation, and a powerful one, to help your students  understand why peer learning is suitable in the college classroom: their brains are built to learn via collaboration. “

Stanford https://tomprof.stanford.edu/posting/1106

So if our brains are built for learning via collaboration it makes sense that when students that are more advanced help their fellow students it helps them learn as well. I have often said that you have to regurgitate the information you learn, and spit it out in a way your student/fellow student can understand will solidify it for you. There are dozens upon dozens of books, blogs, papers, etc. written about the teaching process and how to better teach. If I continued down that rabbit hole, this blog post may not end.

Next I understand that Muay Thai in steeped in the beautiful history of Thailand and also its most practiced religion religion Buddhism. There are no laws that dictate what to practice beside that the King must be Buddhist. So I looked up the Buddhist thoughts on training each other. There is a plethora of knowledge out there on Buddhism and often it is hard to sift through. However, I found a piece of content that seems to correlate to my search.

With a determination to achieve the highest aim
For the benefit of all sentient beings
Which surpasses even the wish-fulfilling gem,
May I hold them dear at all times.

These four lines are about cultivating a sense of holding dear all other sentient beings. The main point this verse emphasizes is to develop an attitude that enables you to regard other sentient beings as precious, much in the manner of precious jewels. The question could be raised, “Why do we need to cultivate the thought that other sentient beings are precious and valuable?”

Training the Mind from dalailama.com
https://www.dalailama.com/teachings/training-the-mind/training-the-mind-verse-1

I feel that the reason we want to help teach and hold other “sentient beings” as they put it, would be because other people bring us joy, happiness, and enrich our lives. So by helping others you are helping yourself.

Or this little bit from San Francisco State University… (note: there is a lot to read and unpack there if you want to learn more about buddhism.)

Buddha told his followers to help each other on the Way

http://online.sfsu.edu/rone/Buddhism/footsteps.htm

I am not Buddhist myself. So while this is a miniscule overview of Buddhist teachings that seem to correlate and have influenced Muay Thai as the art it is. I think that this may be the core to why we do what we do.

Whew that was… I was trying to trim it down, from the notes I had on my research. Anyway, why might it be good for the more advanced students to help the newer students? Here are some pointers that I have experienced myself:

  • The advanced students have to figure out how to explain it to another student. Thus solidifying the concept/drill/skill for themselves.
  • It helps the teacher/instructor. Allowing the student who has done this skill before to teach, helps the many newer students to get one on one help that they need.
  • It creates a sense of family, camaraderie, and team among your students and each other.
  • It forces the advanced student to slow down and focus on their own form.
  • Helps advanced student in learning how to teach the skills themselves. Helps them become better teachers.

Monday 09/21/2020: 1 hour and 20 minutes, a 5k, a 25 minute Kettlebell workout, and a 10 minute core workout

Get out there and do the thing. Get out there and start off your week right.

5k run… not fast but steady state.

Kettlebell: I used a 25 lb kettlebell, use what you can handle safely. Each exercise is done for 45 seconds, with a 15 seconds rest between. 5 rounds all in a superset.

1) Goblet squats 5 x reps at 45 seconds
2) Kettlebell Swing 5 x reps at 45 seconds
3) Kettlebell reverse lounges hold in goblet hold 5 x reps at 45 seconds
4) RDL (Romanian Dead Lift) 5 x reps at 45 seconds
5) Kettlebell side lunges hold in goblet hold 5 x reps at 45 seconds

10 min core– with Dana Lynn Bailey core workout

Oh and bonus wasp nest sighting on my run.

Tuesday 09/22/2020: 1 hour and 20 minutes of Muay Thai Training

Our gym has a culture of the “older students” or “more advanced students” help the newer students. I love this and I live this. I feel like we are all family and anything I can help with just helps them and makes me better. We all take turns trying to explain, or help where we can. We have some new students and we were happy to help them with fundamental things that they can do at home to practice.

We ended up staying later to help two students who were asking questions and wanting to learn. Yay!

I got a new friend, from Kevin painted by him, and Courtney. Thank you. I love Himb! ❤️

Also I wanted to put this picture in. Boob sweat happens. Girls don’t feel bad. It’s a part of your body and it’s going to sweat. Men have sweat everywhere and so do women.

Anyway I digress…

Training: jump rope and weighted jump rope warm up 10 minutes Jumping Jacks, push ups, and jump squats in between rounds for active recovery.

1) Jab, Cross, Lead Uppercut, Jab, Cross, Rear uppercut
2) held pads for H

3) Jab, Cross, Bob and Weave, Cross, Hook, Rear Kick
4) held pads for H

5) Cross, Bob and Weave, Cross, Uppercut, Cross, Shuffle back, Teep
6) held for H

7) Cross, Bob and Weave, Cross, Hook, Cross, Lead Kick
8 ) held for H

9) cover Rear lower body, Lead Uppercut, Cross, cover Lead lower body, Rear Uppercut, Hook, Cross, double kick
10) held pads for H

Such a fun class, thanks Khun Kru.

Thursday 09/24/2020: 1 hour and 10 min Muay Thai Training

It was a great day of training. I went in with a happy demeanor. I warmed up to music I like, and even though I had a hard tiring day, I had a great day of training.

I felt good and I felt tired. I focused on keeping the same rhythm and effort level throughout the night. If I focus on my being tired I will feel it more.

The training was similar to Tuesday with a couple things changed. I really like that the training was similar to Tuesday’s class. Because of this we can focus on getting the drill or skill down.

Thank you Khun Kru Krysta for a great class.

This is the training difference for today.

1) Jab, Cross, Lead Overhand, Jab, Cross, Rear Overhand
2) held pads for H

3) instead of Low/body block, it was- Rear High Elbow Cover, Lead Uppercut, Cross, Lead High Elbow Cover, Rear Uppercut, Hook, Cross
4) Held pads for H

I am always available for questions from my classmates. I was were they are now, I had, and still have so many questions. One things I mentioned to one of my classmates was one of the beautiful things about Muay Thai is that we will always be learning more about the art. Now matter how good we get.

We stayed on after class to help our class mates with some stance questions, pivoting, and the goal of effortless power. =) That is what we all strive for. But it is not so easy to get.

Thursday 09/26/2020: 2 hours of training Kali/staff, and Muay Thai

Alright it was a fun great day of training. As I am sitting here winding down. The incredible urge for a nap is tugging away at me. So let me get this down before I pass out. Great training, then feed me Pho for lunch, shower me and then my body is ready for a nap. Not unlike a baby, play, feed them, and clean them is the perfect recipe for nap time.

We got to do double stick Kali training. Squeeee! H and I have not been able to do properly train double stick for 6 months. You can see the mistakes I made cause of my rustiness, but we shook it off and chased each other down with running saints.

Muay Thai we worked distance and getting out. I used the Miester MMA gloves for the first time. And those are going to take a little bit to get used to. In the boxing glove I love them. Training with them outside of the boxing glove is very self correcting. You will fix your strikes or you will feel every mistake. They will keep you honest. But they also provide great wrist support.

Tha Khun Kru Krysta for two great classes.

Kali/Staff training:
1) Figure 8 drill with the staff
2) Running Saint with double stick
3) Umbrella Six double stick
4) Heaven Six double stick

Video of us shaking off the rust for double stick is posted up on my instgram Sharpcupcake. Look for Saturday 9/26/2020

Muay Thai Training: jump rope before, jumping jacks and pushups after each 3 min round.

1) Jab, Cross, Teep
2) held pads for H

3) Jab, Cross, Bob and Weave, Cross, Hook, Cross, shuffle out and Teep
4) held pads for H

5) Fake the Jab, Cross, Bob and Weave, Cross Hook, Cross, Lead Kick
6) held pads for H

7) Fake high, Fake low, Cross, Bob and Weave, Cross, Uppercut, Cross, Lead Kick
8 ) held pads for H

9) 20 Teep lead side, 20 Teep rear side
10) held pads for H

11) Body Block, Uppercut, Cross, Body Block, Uppercut, Hook, Cross, Double Kick
12) held pads for H

I love sharing what I love with our fellow students. When they are truly interested and ask questions. I love that look of dawning understanding. You can see it wash over their face. I love helping our fellow students. It makes me a better practitioner of this art.

Not every gym is going to be open to students helping other students in this way. I suggest looking for one that has this kind of culture. One where we are all treated like a family, and no question is a “bad” question. A gym who allows more advanced students to help. I personally thrive in this kind of environment.

I am lucky that we have one that I love and that is so close to where we live.

Thank you for reading. If you liked it hit the like button. If you want to leave a comment or question please feel free to. If you want to hear more about my adventures hit the subscribe button. Have a great week, and I will keep striving to reach my goals. I hope you all can too.

If you want to see videos I put up, #sharpcupcake is my instagram account I post them there.

Training Martial Arts 09/14/2020: What to do when you get tired.

Oh boy you will get tired in training. That is a promise. If you are doing what you are supposed to do. If you are following your trainer/instructor you will get tired.

Here are some of the things to do when you get tired. Its going to happen so being prepared is great. Note however, as much as I know this. It is still hard, some days to realize I am exhausted, and refocus my mind to follow the following. I recommend just focusing on one at a time till you can remember that one and add the next one. Trying to remember them all is going to be difficult.

Things to try:

  1. Slow the drill down and work on form.
    • when you feel yourself slipping and losing form slow it down and make pretty.
  2. Focus, and make your Muay Thai pretty
  3. When you are exhausted leveraging your muscle memory is so important.
    • When you are bone weary or that tired your body will find the most efficient way to do what you are asking it to do. Which is why it is so important to focus on technique, so that your muscle memory you are forming is the muscle memory for that technique.
    • The most efficient way most likely will be the most effective way as long as you are working on making the form perfect.
  4. You train to failure, or exhaustion because that is what is going to happen in a fight on the street or in the ring.
    • You train like this you don’t have to think when your body is put to the test. It’s just ready because you trained that way.
    • If you don’t have to think about the move you are going to do you much faster. It takes time for the information to go from your brain to your hands to punch. But if you are doing already before you can think about it, you will be faster than your opponent, and will hopefully catch them off guard or kick his butt before you get yours kicked.

You can see videos of some of my training on my instagram #sharpcupcake

Monday 09/14/2020: 1 hour, run 1.25 miles, weight lifting, and core

Woke up and was not sure about what I wanted to do for my workout or if I wanted to.

Have had some bad self image days, but trying to be more positive today.

So let’s be happy about what we do have and that we are alive.

I had a a beautiful run today. 1.25 miles.

Weight lifting workout:

1) back squats 135 lbs, 4 x sets of 10 reps

2) RDL (Romanian Dead Lift) 95 lbs, 4 x sets of 10 reps

3) Kettle Bell Swings 3 x sets for 1 min each

4) Bulgarian Split Squats 3 x sets of 15 on left and 15 on right

Dana Lin Bailey 10 min core workout.

Tuesday 09/15/2020: 1 hour of Muay Thai training

This is the look of TIRED. Lol

But I felt good and I felt like I was flowing.This was a fantastic class and I was working hard on staying loose and flowing through the drills. Thank you Khun Kru Krysta.

When you are tired you have to focus on form and executing that form as best you can. You will develop muscle memory that you can then fall back on when you reach the point of exhaustion again.

My training partner said I was loose and flowing really well today. Yay! I was exhausted and totally wanted to just gently lay in the strikes, but I dug in slowed down and made sure to work the drills as exactly as I can. I focused on keeping my hands up after my hooks, and keeping my body shifting smoothly from one position to the next. What this will do is next time I am tired in my training I won’t have to focus so hard (here’s hoping) on keeping my hands up after the hook.

It will be a muscle memory that will just kick in.

Training: jump rope for 1 round warm up, Jumping jacks, jump squats, mountain climbers, and push ups for active recovery between rounds.

1) Jab, Cross, Lead Hook, Jab, Cross, Rear Hook
2) Held pads for H

3) Jab, Cross, Hook, Cross, Lead Kick
4) Held pads for H

5) Jab, Cross, Body Hook, Head Hook, Cross, Lead Kick
6) Held pads for H

7) Jab, Cross, Lead Uppercut, Rear Uppercut, Cross, Lead Kick
8 ) Held pads for H

9) Jab, Cross, Body Hook, Head Hook, Cross, Lead Uppercut, Rear Uppercut, Cross, Lead Kick10) Held pads for H

Bonus training:
10 rear round house kicks, 10 lead round house kicks
10 rear leg kicks, 10 lead leg kicks
Pushing knees practice

Wednesday 09/16/2020: 45 minutes 1.33 mile run, 15 minute jump rope, 10 minute core workout

I was brisk, chili and cold this morning. When I started my run it was 52 degrees F out.

Then I did 15 minutes of jumping rope. It took 20 minutes but I only counted 15 because it took a while to get pictures.

Did you know that most of the pictures you take jumping rope look like some one standing still? Bwahahah 😂🤣

Then Dana Linn Bailey’s workout gets my core on fire. Happy hump day/Wednesday! Get up and get working to your goals.

Thursday 09/17/2020: Muay Thai, 1 hour

Have you ever gone into a workout and just feel like you don’t have the energy reserves to make it through. Those are rough days. Today was that day. I could feel it. I was sluggish.

I sometimes have to use reverse psychology on myself and say “I am good”, and act like I am not tired. I don’t think it makes me any less tired but I don’t go into the training thinking I am tired. That sets up the training more on a positive note. If it helps just a fraction I am all there for it. But even when you are exhausted and weary you have to put in the time and work on the form.

I think someone might be behind me. Lol

Thank you Khun Kru Krysta for a great class.

Training: I used the weighted jump rope 1.5 lbs to do warm up. I jumped about 5 to 6 minutes. Jumping jacks, jump squats, pushups, and burpees are done in between rounds for active recovery

1) Jab, Cross, Slap Hook
2) Held pads for H

3) Jab, Cross, Slapp Hook, Rear Kick
4) I held pads for H

5) Jab, Cross, Body Hook, Head Hook, Rear Kick
6) Held pads for H

7) Jab, Cross, Uppercut, Uppercut, Hook, Chain Elbow, Rear Knee
8 ) Held pads for H

9) Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Hook, Rear Kick
10) Held pads for H

Bonus training:
Knees after one round
10 round house kicks lead and 10 round house rear 10 lead leg kicks, 10 rear leg kicks

You can see videos of my training on my instagram #sharpcupcake, just look for this days post.

Saturday 09/19/2020: 2 hours of Kali/Staff and Muay Thai training

We worked outside in the brisk morning for staff class. I am glad I brought my jacket today. It was fun but my arms, shoulders, and forearms were tired this morning, after a long week of working out.

I however did feel like I working more on the balls of my feet during Muay Thai. I pushed through the fatigue and enjoyed working the drills. Kali we worked the 15 count staff drill and then we did the full box.

I have a video of us working the full box. You can see it on my instagram #sharpcupcake, just look for this days post.

Muay Thai we worked on the same and similar drills that we did on Thursday. So I was able to focus on form and flow. I also worked on my south paw form. Instead of staying in my comfortable orthodox stance. I worked south paw and felt a little stiff on that side so I need to work that more and get it smooth. I did not keep my foot in the bucket and I got in and out watching my range.

Thank you Khun Kru Krysta for great classes.

That is it for this week. Today starts a new week and I am already on that train. I got my run and workout in today. In the end things will get tough. You will get exhausted, you will get tired. It will be hard to keep going on. But every instructor, every trainer, every coach I have every had, in elementary school through to now has said we have to keep going when we are tired.

We do our best learning when we are tired. It may not be pretty. You may hate ever minute of it. And boy do I hate it some days. But you will gain much.

Thank you all for reading. If you liked this post hit the like button, if you want to see more of my adventures subscribe, and comment if you feel moved to do so. Keep working toward your goals, and keep pushing to be the best you can be. I will. Have a great week.

Workout/Martial Arts 09/07/2020: Respect in Martial Arts

Respect is an important part of life in general. You should respect your body, when it is telling you to take it easy, I did that when I was listening to my body the last two weeks. You should respect the art, your instructors, and fellow students.

Respect in martial arts is a huge thing and rightfully so. In most Asian cultures to disrespect your family, your elders, your peers, and or your instructors is something that would not only affect your life but your after life. I can remember my obaasan (grandmother) talking about our relatives how our actions and the way we conduct ourselves in the world reflected on our family and the respect we had, and the respect we shown to others. But I digress, that could be a whole other blog itself.

You find respect in all martial arts. Some gyms/dojos have true and honest respect for the art, the instructors, the history, and the students. Some gyms we call them belt mills, or mc-dojos, (think martial art schools that don’t emphasize learning, but you can buy your belt) don’t. But they do have a history of bowing and showing respect, because there is a thred a small line of history and tradition that comes from respect in their teachings. I also believe it is not expected when you go to a martial arts gym/school to see that respect shown.

I can only speak to the martial arts I study, and my families history. So here is what I know:

Muay Thai –

  1. The Wai is hand pressed together at chest level, or forehead level, with head slightly tilted. The higher the hands the more respect you show.
  2. We Wai before getting on the mat, and before leaving the mat. To show respect to the school, and instructors.
  3. We Wai before and after working with a heavy bag, partner, or dummy.
  4. We Wai before class in a line toward the teacher and the students, and we Wai after class to the teacher and the students.
  5. Muay Thai is steeped in its history, and my instructors the the progenitor of Muay Thai in america Ajarn Chai really emphasizes this. It is important to him, his students, his instructors, and it is part of the Muay Thai history. I wrote more in depth about the Wai and Wai Kru in a separate blog here. The long and the short of it is we show respect to the art, the space, the instructor, the students, and the equipment. It is a big part of our culture.

Kali –

  1. We Bugat (bow or salute) and it changes from hrm… style to style. We study Dan Innosanto’s Kali/Escrima style.
  2. So we have a short bow with back of hand to head and butt of weapon to palm. Most often used after an instructor is giving instructions and now it is time to break off and practice.
  3. We have a longer bow, that represents open heart, open mind, open hand of peace. Where you kneel, hand to head hands out, and so forth.
  4. All of this to say this is how we show respect in Kali. Again it is respect to the art, to the instructor, to the history, and to school.

Brazilian Jiu Jitsu –

  1. We bow and respect before we get on the mat and before leaving the mat. This is for showing respect to the gym and the instructors.
  2. We line up bow and show respect at the beginning of class, and we bow to the Masters and Professor Sauers pictures, the flags of the U.S.A. and Brazil at the end of class. We do this to show respect to the instructors and the art.

The major overarching theme is respect to the history, the gym, the practitioners, the instructors and those who came before you. Those who passed it down to you. Those who took their valuable time out to teach you.

Tuesday 09/08/2020: Muay Thai 1 hour

I focused on pad holding today again. Letting my calf rest for one more class.

Respect is paramount in Martial Arts. We show respect for the art, we show respect to our opponents, to our training partners, and training equipment.

Training on pads all night makes my body sore, muscle wise but you also have to take into consideration that the pads just dampen the blows to your body. But your body is still taking some of the blow in. That is why holding pads correctly is so important. If you don’t, you will actually run the risk of getting injured.

Class was very much fun again.

Training: I held pads for these drills, where I had to throw strikes and then be in position to take strikes to the pads.

1) jab, cross, rear knee, jab, cross, lead knee
2) south paw stance same drill as above

3) jab, cross, body hook, cross, bob and weave
4) south paw stance same drill as above

5) jab, cross, step to your rear side and body hook, overhand, uppercut, get just out of range
6) south paw stance same drill as above

7) parry the jab, split the cross low, body hook, cross, bob and weave to avoid the hook
8 ) south paw stance same drill as above

9) bump drill – to work the windshield wiper cover, and bump strike with shoulder
10) bump drill with punches – bump, uppercut, hook, bump, uppercut, hook

Thank you for awesome fun class Khun Kru Krysta!

Thursday 09/10/2020: Muay Thai 1 hour

I got back into training today. My calf felt ok so I decided to try fully training on it. Overall it did well. I am a little sore and tired but that is to be expected. Honestly, I thought it would hurt more. But I think I was smart this time and listened and did not push it on this injury letting my body heal.

I used the weighted jump rope to start the class off with. 1.5 lb rope is… it’s a great workout but you don’t want it to hit your toes.

Respecting your partner and the art is a must especially if you want to train with us. Many great people came before me, Ajarn Chai, Guru Dan Inosanto, Bruce Lee, Pedro Sauer, just to name a few of the people in my Martial Arts family tree. People sit up and take notice when they hear those names. But really my tree goes back hundreds of years with countless names and we show respect to honor them too.

Thank you Khun Kru Krysta for teaching us respect and making sure we keep up the legacy.

Training: jump rope warm up 3 min5 kicks each side extra training after every two rounds

1) jab, cross, rear leg kick, jab, cross, lead leg kick
2) held pads for H Extra kicks

3) jab, cross, body hook, cross, bob and weave
4) held pads for H Extra Kicks

5) jab, cross, right step ( orthodox) body hook, overhand, uppercut, tie up and puta Kapala Silat take down
6) held pads for H Extra kicksH = high, L = low

7) feint jab, jab (H), cross (L), hook (H), cross (L)
8 ) held pads for H

9) bump drill, windshield wipers cover no punch
10) bump drill, windshield wipers cover with punches, uppercut, hook

Bonus:
10 kicks each side It was fun and great getting back to full training.

Saturday 09/12/2020: 2 hours of Kali/Staff and Muay Thai Training.

Today was a great fun day of training tha k you Khun Kru Krysta.

Most Asian cultures respect is a super important aspect in anything you do. You see it in many schools of martial arts. We bow get timing on and off the Matt.

In Muay Thai you Wai, or put your hands up in what looks like prayer hands and bow a little. Hands are held together in front of your chest or chin with the fingertips pointing up and dip your head slightly. The higher your pressed hands are the more respect you are showing. Bowing your head slightly.

In Kali we do a shortened form of open mind, open heart, hand of peace opening that we practice in the in Kali, but we place the back of our hand on our forehand and then the butt of our stick on our open palm of the other hand.

In BJJ we bow to the masters pictures, the flags of Brazil and America, and to the teachers and class mates.

Kali/Staff:
1) full box staff combo
2) 15 combo that Doc Bob was kin enough to show us.

Training:jump rope to warm up, jumping jacks and push ups between rounds for active recovery
1) Jab, Cross, Rear Knee, Jab, Cross, Lead Knee
2) held pads for H

3) Jab, Cross, Body hook, Head Hook, bob and weave and get out
4) held for H

5) Catch the Jab, Split the cross, return lower cross, head hook, Cross, bob and weave and get out
6) held pads for H

7) Jab, low cross, hook, cross, rear kick
8 ) held pads for H

9) Jab, low cross, head hook, cross, rear knee
10) held pads for h I really need to worm the bump drills.

11) bump drill with windshield wiper cover
12) bump drill with windshield wiper cover, upper cut, cross

Bonus:
30 kicks right side, 30 kicks left side focusing on power not speed.

Respect comes in many forms, and at the end of the day it took many people, years of their lives to learn and then teach you these skills. It took generations, and history to form these styles of martial arts. There was suffering and heart ache, there was oppression, hero’s, villains, and common folk. There are stories surrounding and intertwined with the arts I am studying. I am so lucky, and always amazed at the caliber and martial arts royalty (for lack of better words) that I have been able to train under and with. I am amazed that I am learning what they are teaching and one day hope to pass it on.

This blog is meant as a way for me to keep track of my training, and it has evolved to being something far more important. It is a way for me to keep the history, the love, the lessons, and the respect of the martial arts I study. I can look back and read about a lesson I had with Ajarn Chai, what I learned and how I felt.

Anyway, thank you all for reading it. I hope you found something helpful or at least enjoyed it. If you liked it please hit the like button. If you feel moved to do so, please comment. If you want to hear more about my adventures, feel free to subscribe. Have a wonderful week and I will be back with more adventures.

Workout/Martial Arts 08/31/2020: Learning to listen to your body

This weeks post is a tad late. Meant to get it out on Sunday, but we had a holiday weekend here in the good ol U.S.A. so I spent time with the family. Meant to do it on Monday, but still holiday so everyone was home and we just enjoyed each others company. So here it is today.

This last week was going swimmingly. Training was great, I was training at home and at the gym. Of course we are being safe and using PPE, and sanitizing all our equipment and stations we use before and after use.

I made a post a few weeks ago about the fact that getting hurt in martial arts is inevitable. Well when working with my partner H, he caught my round house kick, and postured up. This was the drill we were practicing. He did exactly what he was supposed to do, and in doing so I felt a small pop in my calf that he had trapped in his arm. It did not hurt at first but that popping was an odd feeling for me. Honestly that is the only reason I noticed and stopped right away. It only hurt to go on the ball of my feet, at the top of my calf, and it felt tight.

Let me tell you a little bit about the past me. The past me would just keep training. I always told myself these things, “No pain no gain,” and “you have to be tough if you want to do these things, ” and “you can’t stop every time something hurts.” Well that is fine and dandy, but it can cause a minor injury to be a major injury. I have done that a few times, and probably will do so in the future. Habits are hard to break.

So in light of that weird popping feeling I tried to keep training but it started hurting more. So I sat down on the side rolled my calf with a lacross ball, and just rested. I iced my leg when I got home took an Ibuprofin, and hoped that all would be good. I am learning to listen to my body. I can say it is not a terrible stabbing pain. Its more of a, I had a bad injury and I am 80% healed from it, and it still hurts feeling. That is the best way to describe it.

I am currently contemplating training on it tonight or if I should give it some more time. As of last night it still hurt a little going up the stairs. Ball of feet action. If you know anything about Muay Thai, our kicks, teeps, knees, pretty much anything we are doing is on part or all of the ball of our feet.

I was feeling salty and annoyed with myself for getting hurt. I had decided after Thursday that I was not going to go to the gym on Saturday. But I had a cake delivery to make, and I had about 30 minutes all by myself in the car. I had time to think on my own without distractions and other people vying for my attention. I decided to stop being salty and to go in and just hold pads for H so he could train. Because pad training is a skill itself. I wrote about that as well. =)

So moral of the story people, is listen to your body, learn to listen to your body, and also its good to work around your injury. There are other things you can do to train while babying that injury

Tonight if I don’t end up training. I will hold pads, and my instructor already asked me to help teach if I was not feeling up to training. Yay!

Tuesday 09/01/2020: Muay Thai 1 hour and 20 minutes

Whew what a great day of training. We had two new people in class and it’s great to see them starting out. I would love if everyone fell in love with Muay Thai the way I have.

Thank you Khun Kru Krysta for a great class.

H and I have been upping the intensity in our training and I feel it. It hurts and I am exhausted. I have to roll out my shins and Hypervolt my legs and shoulders.

I wonder if I should write down or film what it do now for training. Compared to what I did before and in the future I can see how it has changed. Friends what do you think? My routine has evolved over time and I don’t remember all of what I did before.

Training: jumping rope to warm up Jumping jacks in between rounds for active recovery 25 skip knees after every two rounds for extra credit training

1) Lead Shield, Lead Kick, Rear Shield, Rear Kick
2) I held pads for H 25 skip knees

3) Cross Shield, Lead Teep, Lead Kick
4) I held pads for H25 Skip Knees

5) Cross Shield, Teep, Lead Kick, Cross, Hook, Rear Kick
6) I held pads for H25 Skip Knees

7) Lead Shield, Cross, Rear Kick, Catch Kick, pull, pass leg, Rear Kick, Teep
8 ) I held pads for H

Burnout:
9) Jab, Cross, Jab, Cross, Lead Shield, Lead Kick, Jab, Cross, Jab, Cross, Rear Shield, Rear KickExtra

Credit Burnout: a pyramid as many times as you can for a 3 min round
1) Jab, Rear Kick
2) Jab, Cross, Lead Kick
3) Jab, Cross, Hook, Rear Kick
4) Jab, Cross, Hook, Cross, Lead Kick
5) Jab, Cross, Hook, Rear Kick
6) Jab, Cross, Lead Kick
7) Jab, Rear Kick

Whew that last burn out almost killed me. I held for H’s pyramid burnout first, then did mine. Just cause I was tired from my class and first burn out. LolAlso Kru has me do Jab, Cross, Hook, Cross Lead Kick about 7 times till I could get it right 5 times at least for muscle memory. I need that push even if I hate it at the time.

Wednesday 09/02/2020: 1 mile run and 10 minute abs

Today is third day of kids school and I don’t have a time of time to do a huge workout till we get out routine in place.

So I get what I can in. Today it’s a mile run and Dana Linn Bailey’s 10 minutes core workout.

Ladies, people, sometimes you have to work around your schedule to wedge a workout in. Even if it’s not the full workout or one you wanted to do it’s ok. Something IMO is better than nothing.

On a side note my measurements are roughly the same give or take a 1/2 inch. However, I feel like my body looks more toned.

Thursday 09/03/2020: 1 hour Muay Thai training

What do you do when your leg is in the grip of your partner and you feel a pop in your calf? Well you stop, reassess your leg and make sure it’s ok.

Today was fun training. We were almost done with class and were asked to demo a catching kick, he postured up and like he was supposed to do. I felt a pop and no pain immediately. Now it hurts just a little to be on the ball of my foot and or go upstairs. So I am babying it.

Here is what I did before taking a seat and rolling it out.

Training: jump rope for warm up Jumping jacks and push ups between rounds with skip knees after every two rounds

1) Lead shield, Lead Kick
2) Held pads for H

3) Lead Cross Shield, Lead Teep, Lead Kick
4) Held pads for H

5) Lead Cross shield, Lead Kick, Cross, Body Hook, Rear Kick
6) Held Pads for H

7) catch body kick, pass kick, rear round house, step down into # 8 elbow, clench, 5 skip knees # 2, spin out, to double kick
8 ) Held pads for H

9) I sat out for the burn out : but it was Jab, Cross, Jab, Cross, Lead shield, Lead Kick, Jab, Cross, Jab, Cross, Rear shield, Rear Kick
10) do it south paw

We will see how my leg is tomorrow hoping it’s a small sprain/strain and I can just move on with my training. Really just annoyed about possible injury. Don’t have time for this.

Saturday 09/05/2020: 1 hour of Muay Thai Training

See that picture of me smiling. Yup that is me happy. Happy that even though I have a calf strain I was at the gym working. I was holding pads.

My original plan was to sit in the couch, and feel salty about not being able to train. But I thought about that on the way home from a cake delivery I made today. Why should I do that. I can help my partner get his training in and I can train holding pads.

I can adapt and still train around my injury. We say pad holding is a skill itself in Muay Thai. So while I did not get a cardio training/workout like normal I did hold pads the entire time. That means I got a great strength workout. To hold pads against some one hitting as hard as they can is hard and takes a lot of muscle control.

Our training was the same as Thursday, but I focused on holding pads as best as I can.

I did not do the jumping jacks and jump rope. But I did do the push ups, and some times one footed to save stress on my calf.

Don’t get salty about an injury, learn to adapt and work around it. It’s not the first time I have adapted and worked around it. My herniated disk in my back for example. But I was not thinking that way, until I stopped and redirected my energy and thinking.

Thank you Khun Kru Krysta.

Today I broke my phone (shattered is a better term for it) at work, and had a terrible night of sleep last night. However, we were able to replace my phone, and I will make sure to hopefully get a better nights sleep tonight. I am going to have fun, either training, or helping others train tonight. I am going to listen to my body, I am learning. I am going to do everything I can to turn this day around.

I hope you all listen to your body. I hope you guys are training in something you love. I hope you all are striving for your goals everyday. If something/life gets in the way that is fine. Pick yourself up, and find a way around it. You can keep making progress if you keep moving forward. Even if progress is one millimeter, or one second at a time.

Thanks for reading. Hit the like button if you liked this blog post, and subscribe if you want to hear/read more of my adventures. Comment if you feel moved to. Have a great day and a great week.

Workout/Martial Arts 08/24/2020: Roll With The Punches

Roll with the punches. A quick Google of this gives you this definition.

“(of a boxer) move one’s body away from an opponent’s blows so as to lessen the impact.

adapt oneself to adverse circumstances.”

Google

Upon further research the earliest quote that is cited is from the 20th century, where in 1903 The Boston Globe was talking about a boxing match. So its been around for a while, a long while like 117 year, and we use it now in the U.S.A. as a phrase that means crap happens and then we deal with it and move on.

“He repeated the blow a few seconds later and also clubbed Johnson on the cheek . . . Johnson allowed his head to roll with the punches and was not hurt. Johnson’s round.”

https://knowyourphrase.com/roll-with-the-punches


This post I am getting it in under the wire… as it were. Now I don’t have a set schedule, I hope/try to get it done Sunday, and at the latest Monday, but hey life gets in the way. This last week was a great example of it. Some great things happened, and then some pretty crappy things happened too.

You have to roll with the punches in life when… Having an animal that you love have an eye injury, that required a medical intervention and medication. I had an cake order to do, and standard medical appointments for the kiddos. On top of my regular work schedule and training, there was the usual household needs. It was a crazy week. The good…I also got a chance to participate in and learn from the master of Muay Thai Ajarn Chai in a Zoom seminar.

Life will throw hooks, and crosses at you and you have to adapt and keep going. I don’t do the adapting in a very pretty way all the time, but I keep going. Sometimes it is sitting and having a good ugly cry. However afterward, you have to keep on.

____________________________________________

Monday 08/24/2020: I hour run and kettle bell workout

1 mile run today. I live with scoliosis and that means days can be a surprise as I was running my back was hurting. I pushed through the mile and walked the rest of the way.

Kettlebell workout:
1) Kettlebell Curl Squat and Press- 3x sets of 15 each side (when you only have one KB you have to alternate sides)
2) Kettlebell Halos- 3x sets of 40 ( 20 clockwise, 20 counterclockwise)
3) Kettlebell Goblet Squat- 3x sets of 20
4) Kettlebell swings- 3x sets of swings for 1 minute
5) Kettlebell Turkish Get-Ups- 15 left and 15 right side

Whew I am glad it’s done and I am glad I did it. There is a before and a couple of after shots. I am not one of those girls that can leave the workout looking like I just came out of a salon. Lol

Tuesday 08/25/2020: 1 hour 15 minutes

Today was a fun night of training. I kept my spirits up, even though I could have napped right before class because I was tired. I focused on playing and letting my body do what I have been teaching it to do. Khun Kru Krysta taught a great class again. She also put me on the spot and asked me to teach the Thai 15 count. Right after I got done with extra credit skip knees. So guess who was out of breath? Lol…But I put my big girl pants and taught that 15 count Orthodox style.

I got a nice compliment from one of my teammates he said that, “that I had a very consistent flow and pacing was very good”. He was referring to when I was showing the Thai 15 count.

Training: jump rope 3 minutes, jumping jacks between rounds for active recovery and we threw on skip knees at the end of every two rounds

1) Jab, Cross, #6 Side In Elbow
2) I held pads for H – Jab, Cross, #8 ElbowWe both did 25 skipknees #2

3) Teep, Lead Kick, Cross, Overhand, #3 Elbow, Rear Knee, Rear Kick
4) I held for HWe both did 30 skip knee #2

5) Teep, Rear Hop Kick, Hook, Cross, #8 Elbow, Tie up x 6 skip knees, spin opponent out and double kick
6) I held for H We both did 40 skip knee #2

7) Jab, Cross, Lead Elbow, Rear Elbow, Rear Knee, Rear Kick
8 ) I held for H We both did 25 skip knee #2

9) Thai 15 count – Parry the Cross, high cover the hook, Lead Elbow, Rear Elbow, Rear Knee, Lead Kick, Cross, Hook, Rear Knee, Rear Kick, Teep, Slip, Hook, Cross, Rear Kick
10) I held for HWe both did 25 skip knee #2

Extra training:
11) 20 each leg- round house kicks
12) 20 each leg – leg kicks

And now it’s 11 pm and I pass out. What a great ending to the day.

Wednesday 08/26/2020: 1.5 mile run, 10 minute shadow boxing

Some deep thoughts:
1) Woke up sore, and tired in my body, decided to at least run, but then brain was being mean and said, “do you think that is enough?”

2) Decided to take pics because I promised myself I would take pics during my journey and workout adventures. Brain was going to go there with the, “oh I see every flaw, you sure you wanna put that up there?”

3) In the end this is what I have come to the conclusion of. I am am athlete. I may not look like your normally portrayed athlete but I am. I just went for a run and shadow boxing. This is my body. I am improving every day. I don’t have to be negative about my own body.

At the risk of sounding like Stuart Smalley. “I am good enough. I am smart enough. And gosh darn it, people like me.”

Those are my thoughts for today. People if I can get up and do something so can you. Maybe not a run, but maybe only a walk. But get up and do something and tell those brain weasels to stfu. I am trying to. Lol

Thursday 08/27/2020: 1 hour and 20 minutes

Awesome day of training. I was exhausted from terrible sleep last night. But got a nap and had a great time with my Muay Thai family. We worked on elbows, Khun Kru Kryst had us get into a staggered line, and worked the fundamentals of all nine elbows. I love going over those again. I loved working out how to feed and drill the # 8 elbow after a # 3 elbow.

After class I spent ten minutes working on my knees. Trying to jump and get height and my knees higher. I practiced on H and on the teardrop heavy bag. I was able to get six inches higher with my knees just working on jumping and my body mechanics to get it up there.

Now I just have to work the bag and get the time in for practice. Then we focused on about ten minutes with me working on my ups. I am working on getting more height on my jumps. I am getting higher than was before. Because this girl can’t jump yet. But I will!

Training: jump rope 1 x 3 min roundJumping jacks between each roundWe added 25 skip knees extra credit after every two rounds.
1) Jab, Cross, # 7 Side out elbow
2) Held for H Jab, Cross, # 9 Spinning Back Elbow 25 skip knees for each of us

3) Teep, Lead Kick, Cross, Overhand, # 3 downward diagonal elbow, Rear Knee, Rear Kick
4) Held pads for H 25 skip knees for each of us

5) Teep, hop Rear Kick, Hook, Cross, # 7 Side out Elbow, tie up, 6 skip knees, spin out, double kick
6) Held pads for H 25 skip knees for each of us

7) Jab, Cross, Lead Elbow # 1, Rear Elbow # 3, Rear Knee, Rear Kick {switch Elbows # 2, # 8}
8 ) Held pads for H 25 skip knees for each of us

9) Jab, Cross, Lead Elbow # 3, Rear Elbows # 4, 5, Rear Knee, Rear Kick {switch Elbows # 1, # 6,7}
8 ) Held pads for H 25 skip knees for each of us

Skip knee training, grabbing in clench and pulling toward you as you knee. Ups training, jump, switch hip in air, knee, and land.

Saturday 08/29/2020: Muay Thai 1 hour and 15 minutes

Today I worked the drills in all south paw. I am an orthodox fighter. But learning south paw makes it so when you end up in, or land in any stance you can still fight. Knowing how to fight in south paw and orthodox stance is invaluable in that you are ready and can respond instantly and fluidly.

Training: I practiced south paw all morning. Started with Jump RopeJumping jacks in between rounds
1) Jab, Cross, Elbow 6, Elbow 7
2) Held Pads for H

3) Jab, Overhand, Rear Elbow 3, Spinning Back Lead 9 Elbow, Spinning Back Rear 9 Elbow, Rear Knee, Rear Kick
4) Held Pads for H

5) Teep, Split the Cross, return the body shot, Hook, Rear Knee, Rear Kick
6) I Trained the same combo again to get the combo solidified in south paw for me.

7) Teep, Lead Kick, Cross, Overhand, Elbow 3, Rear Knee, Rear Kick
8 ) Held pads for H

After class we worked on some switch teeps, and hop teeps. I need to work on those. Tonight I have a 3 hour Muay Thai Seminar with Ajarn Chai! Yay! Pictures of my hop Teep practice and new shirt that I love that says, “slays well with others” from Grrrl clothing.

Saturday 08/29/2020: Muay Thai Zoom Seminar 3.5 hours of training

I am exhausted. We did this seminar after our usual training today. It was amazing I learned a lot and will maybe write up more about the combos later. Thank you Ajarn Chai and all the people who set this seminar up. Thank you Khun Kru Krysta for setting this up at the gym.

What a week. It has had its ups and downs. I have worked on my ups, my jumps are getting higher. I have had to roll with the punches. My beloved fur baby’s eye is on the mend, and she is taking her medication that we have to hold down and put in her eye, in stride. I got to participate in a seminar with Ajarn Chai. Saturday I clocked nearly 5 hours of Muay Thai training. I learned a great deal in that seminar. My human babies are healthy, their well visit to the doctor went well. Everyone loved the cake I made.

Life is good. Some days/weeks/months a little turbulent but good. I know people are going through various forms of hell, and good times during this time of uncertainty. COVID19 is running a muck here in the good old U.S.A. Believe me when I say it is the idiots in charge, and idiots who follow them that are bringing the rest of us who can actually think in this country down. But we roll with the punches. We have to have hope that we will be able to make change, and things will get better.

Keep fighting for what you believe in. Keep working toward your goals whatever they are. Try not to let life get you down, and if it does take that time to grieve, or cry, or scream, then get back up and fight some more.

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