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

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

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

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

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

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

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

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

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

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

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

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

Karenlebillon.com

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

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

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

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

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

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

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

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

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

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


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

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

Glad I got it done today!

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

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

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

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

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

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

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

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

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

Shefit30 Challenge: with bands 3x sets

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

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

The words of the day are COMMIT TO YOU.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

20 min ramp HIIT, 4 intervals total

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

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

Shefit30 Challenge: 3x this set all with resistance band

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Anyway here is what I did:

1 mile run outside

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

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

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

#shefit30 challenge: 3x through this set

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

Woot I got my workout done though!

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

We worked the pads, and sparred today.

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

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

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

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

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

Thank you Khun Kru Krysta for working us hard.  


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

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

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

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

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

Training Martial Arts 02/08/2021: Training During COVID-19, Getting the My First COVID-19 shot

This is going to be a short post. At least I think it will be short post. I have been training the entire time during the pandemic. The fist three months (March – May) we stayed at home, and trained at homed. Since H and I live together we were able to do drills together with pads. We worked the heavy bag and did what we could at home. The world was still reeling from this pandemic and we did not know what was safe other than staying home and keeping our kids safe.

We follow safety precautions and when told to shelter in place and avoid contact we did. It was not till our couch/Kru/Instructor made sure that our entire team wore masks, made sure the gym was sprayed down and cleaned before our class, that people stayed 10 feet apart, the gym doors were opened and stayed open, each other person in our class stayed at a station and if they moved they cleaned it with cleaner before another person got to it, and H and I only partnered up since we live together. When we get home we avoid sitting on the couch, or touching much of anything. We shower and throw our dirty clothes from the gym into the washer. We hand sanitize after every equipment change we make even when we are just working with each other. We have kept this up since we got back to gym in June.

So now my training schedule is as such:
1) Monday, Wednesday, and Friday I train at home. (Running when weather permits, rowing on the machine, HIIT, and weight lifting)
2) Tuesday, Thursday, Saturday I train at the gym. (Muay Thai, and Kali)

It is really hard to sometimes navigate this world and our training due to the extra problems that the pandemic has caused but we feel that it is worth the precautions for the health and safety of our family. It will be a year in March since we here in the U.S.A. have had to deal with this pandemic and the havoc it has wreaked on us all. I am glad we have found some workarounds that we can use during this time. I think if I did not have my outlets and or my training opportunities it would be much harder to navigate this new world.

Just this last Friday I got my first dose of the Pfizer Covid-19 vaccine. I got the information and the link from my place of employment. My eligibility is due to I normally work with infants to kindergarteners (that job has been on a holding pattern since the pandemic started). This vaccine has a booster that I have to get in 3 weeks. I will say it took about 2.5 days for the pain at the injection site, and the dull ache to go away. 2020’s flu shot hurt at the injection site this year, and that was different that the previous years. This COVID-19 shot felt like someone hit my arm with a lead pipe. It was extremely sore and stiff. I iced it, took Ibuprofin for pain, and felt just kind of run down. I decided to go train on Saturday. Because like the flu shot, while it was painful, it was nothing I could not handle. My shoulder and arm was sore and stiff, so I just avoided going full out while training in Muay Thai. My fellow team mate did the same and warned me that when he trained the day after the first shot, he crashed that night. I will say I did feel exhausted and more run down for training. So I would recommend that if you do train after you get the shot, then you should account for the fact that you might be out of commision for the rest of the night.

We will see what the second shot does to me, when I get it. Hopefully I don’t have to many symptoms, or none at all would be great.

Here is my training for the week.


Monday 02/08/2021 : 1 mile run, 15 minute plyometric HIIT, weight lifting leg/glute day, #Shefit30 Booty Band day 6 challenge

Hey it’s Monday and I started off my week great. How are you starting off your week?

——————
Went for 1 mile run , it was 25 degrees F out, and only icy in the shade. But it was nice to get out and feel the pavement underfoot.
——————
15 minute Plyometric HIIT:
35 seconds on 110% then 30 second rest
3 minute warm up

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

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

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

2 min cool down
——————
Weight lifting:
1) goblet squats and press – 3 sets of 15
2) Bulgarian split squats- 3 sets of 15 each side
2) standing banded kick back – 3 sets of 15 each side
——————
Shefit30 booty band challenge: 3 x

1) 90- degree glute contractions x15 each leg
2) clam shells x15 per side
3) squat and hold + 3 knee pulses x15
4) standing abductors x 15 each side

Tuesday 02/09/2021 :1 hour of Muay Thai training

(TLDR : I was tired today, but flowed through training like you are supposed to do, and my strikes were effortless and powerful. Muay Thai not-secret secret.)

I was tired today! Let’s start with that. I was so tired I did not even get my challenge workout before my training in.

Does it help to vent? Yup sometimes. But not today.

I got to the gym, was getting ready, stretching and warming up. Going through the motions.

We start the drills and my training partner says, “ohhff your kicks are landing with a gut busting thud!”

I am not putting power into it. I am just trusting my body to do the thing I have taught it. I am to tired to force myself through the drills. I know this is “the way” to Muay Thai, but it’s so easy to forget.

When a drill is introduced and all you want to do is progress you (or at least I sometimes barrel through it, focusing so hard on my technique, I don’t relax enough) force your way through the drill. I don’t realize how hard I am trying to get the punches it kicks in til my coach mentions it and tells me to relax, don’t try so hard.

Not tonight though. I am to tired mentally to over think each technique. I just work the drill and work the flow. According to my partner he says my punches and kicks are really landing with a great thud. I was not trying to.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) side step pivot, jab, side step pivot, lead shield, shuffle back Lead Teep

4) lead kick, lead kick cut step to lead Teep, jab, jab, lateral pivot, cross, rear kick
5) held pads for H

6) jab, jab, sidestep, cross, hook, rear kick
7) held pads for H

8 ) lead kick, fake lead kick, switch stance, rear hook, cross, hook, cross, switch kick
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

12) bonus footwork- box advance jab, advance Teep, advance shield, step side jab, side step teep, side step shield, back up jab etc till you make a box.

Wednesday 02/10/2021 : 30 minutes rowing, #shefit30 Booty Band challenge Day 8, and Day 9

Today it is cold outside and I really did not want to go out in the cold. So I tried out our new rower. H wanted something he could do at home, that was not running, and I needed an indoor cardio machine. This seemed to fit the bill.

Don’t quite know how this compares yet but today did 480 rows.

I followed a beginners how two video, and a beginners workout. So far I like it, and I can see how learning to row in the correct way will be a great addition to my training and cross training.

Then I did the Shefit30 Booty Band Challenge days 8, and 9. I missed doing yesterday’s challenge so I did both today.

Tuesday/day 8
3x word set

P – 20 Reverse Lunges + bicep curls
O – 30 Sit-Ups + press at top
W – 15 Supermans
E – 15 Push-Ups + glute activation
R – 60 Crunches- 30 frog, 30 pike
F. 1 Minute Wall Sit
U. 60 Bicycle Crunches
L. 15 Mule Kicks

Wednesday/day 9
3x set

1) in and out squat jacks 3x sets of 20
2) monster walks 3x 30 steps
3) bridges with knee abductions 3x 15
3) single leg plus ups 3x 15 each side

Thursday 02/11/2021 :1 hour of Muay Thai training

I got some action shots of practicing Hanuman Climbing The Mountain Teep, or flying Teep. I am still working on my ups.

H thinks it’s about 18 inches, but my best jump yet. I have been working on my footwork and agility for about 6 months. To work on this I have been jumping rope, drills on the agility ladder, fast feet, jumps, star jumps, and burpees. Yay! Best ups yet.

We had a brand new person in class. I stopped what I was doing to help him out with his stance. I told him we are on our feet so our stance is the most important thing to learn first.

Thank you Khun Kru Krysta for a great class.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) side step pivot, jab, side step pivot, lead shield, shuffle back Lead Teep

4) lead kick, lead kick cut step to lead Teep, jab, jab, lateral pivot, cross, rear kick
5) held pads for H

6) lead kick, fake lead kick to Teep, jab, jab, sidestep, cross, hook, rear kick
7) held pads for H

8 ) lead kick, fake lead kick, switch stance, rear hook, cross, hook, cross, switch kick
9) held pads for H

10) jab, rear lateral step, lead cross, pivot, cross, lead kick
11) held pads for H

This was a fantastic day of training.

Saturday 02/13/2021: Training: 3 hours of training #shefit30 challenge, Jeet Kun Do, and Muay Thai

I got my first COVID-19 shot yesterday. So I slept in till almost 9 am. My arm is super sore, stiff, and feels like I got hit there with a lead pipe. It’s sore to the touch and hurts to move it in certain ways. My coach/instructor told me to take it easy and not over do my training.

So I focused on form and flow. Removing power on the left side entirely.

My team did pad work for the first hour. I did a round as well. I did the Shefit30 challenge day 12.

Day 12 of the Challenge– Let’s get LEGENDARY!

LEGENDARY

L – 15 Mule Kicks
E – 15 Push-Ups
G – 15 Burpees
E – 15 Push-Ups (changed to 30 sit ups with press cause arm hurts)
N – 15 Jump Lunges
D – 60 Second Plank
A – 30 Star Jumps
R – 60 Crunches – 30 frog, 30 pike
Y – 100 Flutter kicks

Then we worked on Jeet Kun Do. I have missed the form and flow of JKD trapping. (Forgive me if the spelling is wrong, I am trying to spell it phonetically.)

1) pock sau, da, pock sau, da (pock sau = slap hand, da = hit)

2) if opponent pocks your hand to 45 degrees, pock sau, da, lop sau, gua choy (slap hand, hit, lop sau = pulling hand, choy = backhand)

3) ping choy, lop sau, gua choy (ping = low punch/block, backhand, pulling hand backhand)

4) ping choy, lop sau, gua choy, pock sau da ( low punch, backhand, pulling hand, backhand, slap hand hit)

Muay Thai – we worked on drills similar to Tuesday and Thursday’s training.

We just added naotec kick to one of the drills.

1) pendulum kick to the leg, fake the pendulum kick, switch stance, overhand, cross, hook, cross, pendulum out and go back to original stance.

Thank you Khun Kru Krysta for the great class.


What do you do to train during this time?

Do you want to get the vaccine, and will you?

What was your experience if you got the vaccine already?

Thank you for reading my blog. To all the new readers please drop me a line and say hi if you want. To all the people still reading my blog hello there. If you liked this please hit the like button so I know. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment.

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

Training Martial Arts 02/01/2021: When you look at your feet you will end up on the ground.

Often times when we are learning a new drill I will look at my feet to make sure I am doing the right footwork. But after a few times where get the footing down right, then I raise my gaze up to middle of upper chest.

We often hear that if you are looking at your feet you will end up on the ground. The reason is if you are looking at your feet/ground you cannot see the incoming strikes.

Always keep your eyes on your opponent. When you lose your opponent that is when you will open yourself up to strikes. Now keeping your eyes on your opponent is not the only thing that will keep you safe, keeping your hands up, counter striking, range management, blocking etc. all aid in not getting hit.

So when I am learning a new drill, I will look at my feet, to make sure my body is doing what it is supposed to do then I focus on my opponent/partner.

One of the basic parts of fighting is, learning where to look. One of the hardest parts is learning and anticipating your opponents moves while watching the body. When I first started sparring my eyes would close every a punch came towards my face. This is normal, this is self preservation. Your brain is telling you to protect your eyes. But you also can’t fight well when your eyes are closed.

We are told keep your eyes open, don’t look down at your feet, look at the upper middle part of the opponent.

You may be asking why, look at the center upper center of mass. Why look between the pecks and just under the collar bones? Quick and easy answer is this… your peripheral vision and reaction time are much faster than what you see in front of you. We can speculate why that is, but most likely it is because as animals if something is coming at us from the sides we are going to react first and then assess the reasons later. Either way our reaction time is much faster when you are reacting to what you see on your peripheral vision.

When you look at their chest you are seeing the movements of the shoulders, so when one shoulder goes backward, you can safely assume that they are about to throw a strike from that side. Or if their hips and body move backward they may be attempting a kick.

This is all well and good… but guess who is still trying to learn how to do this effectively. Yup that is right me! I think it is going to take me a lifetime of study and to learn all the tells of a persons body.

On top of that we are taught counter movements/strikes, faking attacks, and then striking with another limb. So seeing and learning how to anticipate another fighters strikes can get pretty complicated.

I keep practicing and learning and hopefully one day I will be able to keep my eyes center, and see movement from my peripheral, interpret and react in time. That is the goal!


Monday 02/01/2021: 1/2 mile run, #Shefit30 challenge day 29

Almost done with its this challenge. This is day 29, and the words were, E.N.D.S.T.R.O.N.G. One more day in this challenge.

Sweaty selfie, please ignore the fat on my arms and messy hair.

Because there was confusion from one of my friends- I did these words as a superset, all at once. I did this set x3.

So it ends up being 45 burpees total oof. Lol

I had two non scale victories today.

1) The purple shefit bra is the one I wore today. The black and green ones are ones I wore the other days. They are all the same base size. It felt loose, so I decided to adjust it. You can see the underbust band is 2 to almost 3 inches further closed. Yay!

2) high knee burpees, I was able to do 10 before having to take a second to rest. Last week I did 7 then the rest normal, and I had to take multiple second tests. Yay!

Also attempted to run outside, to slippery and snowing at the

Here is the challenge word E.N.D.S.T.R.O.N.G. and what I did to add to it:

E) 15 push ups- glute activation after each push up, leg lift
N) 15 jump lunges
D) 1 minute plank
S) 30 seconds fast feet
T) 20 hip dips each side
R) 6 crunches- 30 frog, 30 pike
O) 30 sit-ups with kettlebell press at top
N) 15 jump lunges
G) 15 burpees- 10 high knee jumps, 5 regular

Thank you for this challenge Shefit30!

Tuesday 02/02/2021: Training: 1 hour of Muay Thai training

Today was all about cutting the angle and flanking your opponent. Working in footwork, and strikes, and counter moves.

It was a great day of training. There was some mind melting to try to get the body to do the movements but once they started to click it felt smooth.

I really need to practice the footwork warm ups we did today. Gonna add it to my day.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

Thursday 02/04/2021: 1 hour of Muay Thai training

“If you look at the floor, you end up on the floor.” This is one of the sayings you will hear in class on nights.

When we are working on our footwork, I take time about three rounds slowly, looking at my footwork to get it down. Then I focus on my opponent doing our drills. Because like the saying above if I am not paying attention to my opponent then I will be on the floor. I won’t see the blow coming.

It was a great day of training again. Thanks Khun Kru Krysta.

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

12) bonus footwork- lead side step to cut the corner jab, lead side step to cut the corner Teep, shuffle back lead shield

Friday 02/05/2021: new #Shefit30 Booty Band challenge

So…because I missed Wednesday and Thursday I did them all today!

Wednesday and Thursday were a crazy for me. I was lucky to get my regular routine done.

I did Days 2, 3, 4: ——————

Day 2 (2/3/2021)- Booty Band Workout 1 – Legs
I did this set x3
1) 15 reps per leg split squat + rear leg lift
2) 15 bridge up + abduct knees
3) 30 squat sidestep squat
4) 15 wide stance good mornings

Day 3 (2/4/2021)- I AM STRONG 3-5x through
I did this set x2
I – 25 Knee Crunches each side
A – 30 Star Jumps
M – 30 Plank Jacks
S – 30 Seconds Fast Feet
T – 20 Hip Dips
R – 60 Crunches – 30 frog, 30 pike
O – 30 Sit-Ups + press at top
N – 15 Jump Lunges
G – 15 Burpees + high knee jumps

Day 4 (2/5/2021) Booty band Workout 2 – Arms & Abs
Did this set x3
1) 30 seconds high plank + alternating side knee
2) 30 bicycle crunches
3) 30 high plank hand sidesteps out
4) 35 knee up crunches

I am all caught up now. Woot!

Saturday 02/06/2021: Shefit30 Booty Band Challenge, Muay Thai, Kali training

Training: 2 hours of Kali/Staff, and Muay Thai training

Kali was cold but fun today. We worked the staff with mid double hand grip. We drilled through strikes 1-5.

“With a big enough lever you can move the world.”

Then we finished with each drill of all five strikes with:
1) a snake + arm bar + off balance to throw.
(Notes: zone, move grip up staff, block # 5 strike, strike with downward blow to head it makes opponent bend over, snake arm of opponent, pull them to you, push down, staff on tricep, step at 30 degrees and pivot c out and throw opponent)

2) smash opponent hand with sandwich of sticks
(Notes: zone, pass strike, blow to head of opponent, your stick on top of opponent stick, smash hand of opponent between sticks.)

3) paper cutter choke hold
(Notes, zone, pass strike, blow to head of opponent, let go of stick, pass your stick in front of opponent neck, palm up grab of your stick behind opponent head, pull stick into your framed elbow, lower hand as leverage, paper cutter choke on neck.

Muay Thai– we worked the same drills we did Tuesday and Thursday week. Which is great it let me hone my skills better.

And I sparred at the end of class.

Thank you khun kru Krysta!

Training:

1) jump rope
2) jab, jab, right lateral pivot, cross
3) jab, jab, side step pivot, cross

4) jab, jab, lateral pivot, cross, lead kick
5) held pads for H

6) jab, jab, cross, sidestep, hook, rear kick
7) held pads for H

8 ) jab, step back, jab, cross, rear knee
9) held pads for H

10) jab, rear lateral, lead cross, pivot, cross, lead kick
11) held pads for H

12) bonus footwork- lead side step to cut the corner jab, lead side step to cut the corner Teep, shuffle back lead shield

Workout: # 2- 35 minutes #shefit30 Booty Band Challenge

I just finished this booty band challenge for the day.

I am pooped. I did this after 2 hours of martial arts training. (Muay Thai and Kali)

I did it, ladies who did it as well that is 135 push ups!

Now to the showers and then I am going to make myself a fixture on the couch for at least 30 minutes for me. Lol

Day 5 (2/6/2021) – EMPOWERED 3x
E – 15 Push-Ups
M – 30 Plank Jacks
P – 20 Reverse Lunges + curl with weights
O – 30 Sit-Ups + press with kettlebell
W – 15 Supermans
E – 15 Push-Ups
R – 60 Crunches – 30 frog, 30 pike
E – 15 Push-Ups
D – 60 Second Plank

Friends who are seeing this, fee free to do this with me. Try it out!


In your martial art, where are you taught to look? Do you find it difficult to watch and anticipate your opponents moves, while you yourself are trying to strike your opponent?

If you got this far, thank you for reading my blog. I hope it helps someone. I use this as a notebook and archive of my adventures thus far. If you liked it, please feel free to subscribe. Hit the like button and leave a comment if you are feeling chatty.

Don’t photo edit, just go get it. Show me your sweaty selfies. I mean look at mine… I don’t photo edit any of them… au natural spicy disaster is what I am.

Training Martial Arts 01/25/2021: Respect

I am sure it comes as no surprise to those that have read my blog before. I love Muay Thai. I love the art, I love the movement, I love how it makes sense. The moves, drills, strikes are such that they flow with the body. I love that it is beautiful and deadly at the same time. It is a functional martial art, and when you put your time and energy into it, you are learning not only how to move your body but how to defend yourself with such alacrity it is effortless if you do it correctly.

I also love the respect that you see traditional Muay Thai practitioners hold for the art, the instructors, their opponents, their fellow team mates, and most importantly those that came before them. Respect in all martial arts is a very important thing, but I really feel that Muay Thai takes it a step further.

Let me back up a bit and say, my instructors, my Muay Thai family, my lineage, and most importantly the father of Muay Thai in America Ajarn Chai whom I am a direct student of emphasizes a respect that is mirrored in the traditional Muay Thai practitioners from Thailand.

We are taught we always show respect before the round and after the round. We do this regardless of if we are working with a partner, on the bag, on a dummy, or are just shadowboxing.

We show respect by Wai. Wai is a Thai greeting in Thailand. It is a way to show respect, say hello, or apologizing.

To Wai you put your hands together and place them on your chest or between your eyes. The higher you put them and the lower you bow the more respect you show. Some people just keep them at chest level and that is ok as well.

  1. Wai when you enter the mat or enter the gym to show respect for the facility
  2. Wai when you start your round and after your round to show respect to your partner, the dummy, and or the bag.
  3. Wai to your instructor and fellow students to show respect to your Kru/instructor, and students and say hi as well.
  4. Wai to your opponent when you miss the pads, or land a low blow accidentally to apologize to them for your mistake.

I have heard people ask, “what is that funny dance that people in Thailand do before a match.”

That “funny dance” is called the Wai Kru Ram Muay – which translates to Wai – Thank you/greeting/respect, Kru – teacher/instructor, Ram – dance, Muay – boxing. So it means Respect Instructor Dance Boxing. The Ram Muay is unique for every instructors lineage/home/gym home, and is done before every boxing match.

The Wai Kru Ram Muay is a ritual that is unique to Muay Thai. It serves as the link between Muay Thai as a fighting art and the culture and traditions of Thailand and its people.

One thing’s for certain though, it was created with respect and spirituality in mind – an often overlooked aspect that’s also at the core of the “art of 8 limbs”.

https://www.muaythaicitizen.com/wai-kru-ram-muay/

Please read the above blog if you want a more in depth discussion of the Wai Kru Ram Muay. The Wai Kru Ram Muay is another way that we Muay Thai practitioners show respect to the art and our teachers. The Wai itself is intertwined and a link to the Thai culture.

When we Wai we are showing respect to:

  1. Our instructors or Kru
  2. The facility
  3. Our partners
  4. The art of Muay Thai
  5. Our lineage, our grand Kru if you will, and all those in line that taught them before

When I was a child I went to several other martial arts gyms, to learn other forms. Never have I seen such respect and honor given and observed in any of the other martial arts I have learned. I am sure there are other forms where the respect is there and shared, but in a world with McDojo’s, and Belt Mills, it can be lacking.

I would love to hear about your gym, your martial art, how you show respect to your art.


Monday 01/25/2021 Training: 1 hour 17 minutes. 1 mile run, #shefit30 day 22, weight lifting workout

Get out there and do what you can. Your only competitor is yourself. Have a great Monday!

1 mile run
————————————
It was almost freezing cold outside, still very cold. 33 F / 0.56 C – but I got out there and ran.

Day 22 of Shefit30 challenge.
————————————
One week left I this challenge. Woot! The words were L.E.T.S.G.E.T.F.L.E.X. today. I tried to add the high jump into the burpees to raise the difficulty. Was able to do half of each set with high jumps. Yay!

L) 15 mule kicks
E) 15 push-ups with glute activation leg raises after every two push-ups
T) 20 hip dips each side
S) 30 seconds fast feet
G) 15 burpees with 8 high jump modifications
E) 15 push-ups with glute activation leg raises after every two push-ups
T) 20 hip dips each side
F) 1 minute wall sits
L) 15 mule kicks
E) 15 push-ups with glute activation leg raises after every two push-ups
X) 20 double leg slaloms

35 minute full body weight lifting workout:
————————————
1) 1 minute kettlebell swing- x3 sets
2) Kettlebell figure 8 – 10 rep each side x3 sets
3) tricep tripod row – 15 reps each side x3 sets
4) goblet squat – 15 rep x3 sets
5) Bulgarian split squats- 10 reps each side x3 sets
6) single leg dead lift – 10 reps each side x3 sets

Tuesday 01/26/2021 Training: A shefit30 challenge, and Muay Thai training today.

Workout: #shefit30 day 23 challenge done

I had to stop in the middle of my workout a couple of times because my little mini me is railing against her math equation conversions. So I had to help her with those. We got through them and she understands the equations better now.

But I got it done that’s the important part. Mom/teacher duties come first.

The words are A.L.W.A.Y.S.G.L.O.R.Y. This is day 23 of the challenge. I did it x2.

Shefit30 challenge and what I added to it:

A) 20 star jumps
L) 15 mule kicks
W) 15 super man
A) 20 star jumps
Y) 100 flutter kicks while holding a weight out
S) 30 seconds fast feet
G) 15 burpees
L) 15 mule kicks
O) 30 sit-ups with a press at top
R) 60 crunches- 30 frog and 30 pike
Y) 100 flutter kicks while holding a weight out

Training: # 2 workout today- 1 hour of Muay Thai training

Today is a day where I saw the fruits of my south paw training. We were working on new drills where we focused on feigning with lead kicks, then changing stance and completing a drill in the opposite stance. Then focus getting out of the pocket in the original stance.

While we were working in new drills and combos and I took a minute to figure out the body mechanics. But I was able to pick it up and move right along. Now it just take polishing, and I need to just drill it out.

Thank you Khun Kru Krysta for a fantastic class.

Training: jab hook flurries, and double kicks for active recovery between rounds

1) Locce Drill – foot work movement around a center point. Circle foot work, and then getting out of the pocket
2) then add, jab, Teep, and shield

3) switch lead kick, feign switch kick to lead Teep, cross, hook, rear kick
4) held pads for H

5) lead kick, fake lead kicks to switch stance, rear overhand, cross, hook, cross, and reverse stance back to original
6) held pads for H

7) lead kick, fake lead kick to change stance, lead cross, hook, lead kick
8 ) held pads for H

9) lead pendulum kick, fake lead pendulum kick, change stance, hook, cross, lead kick, pendulum out of the pocket
10) held pads for H

Wednesday 01/27/2021 Training: 1 hour and 5 min – 1.5 mile run, #shefit30 challenge, weight lifting

She is beauty, she is grace, she has sweat on her face…or something like that. The sweaty not beautiful pic happened when I went to pick up my phone.

I felt great today during my training. I don’t know if it’s my diet, my preworkout, my sleep, or just a good day. Probably all of the above.

The workout was hard and the last exercise, Goblet squat with 3 pulses at the bottom and a press at the top, damn near killed me. The training was so hard but great.

So sitting here typing this up I feel great! Tired but great! Yay!

Training:

1.5 mile run

Shefit30 challenge day 24: the word was C.H.A.R.G.E.D.U.P. x2 And here are my add ons

C) 40 high knees
H) 15 tricep dips
A) 30 star jumps
R) 60 fast crunches – 30 frog, 30 pike
G) 15 burpees- half with high jumps
E) 15 push-ups- after every two glute activation with leg raises
D) 1 minute plank
U) 6 bicycle crunches
P) 20 reverse lunges with a bicep curl

Weight lifting:
1) kneeling snow angels 10 reps x 3 sets
2) front raise to lateral raise 10 reps x3 sets
3) overhead tricep extensions 15 reps x3 sets
4) goblet squat – with three pulses at the bottom, and a press at the top

Thursday 01/28/2021 Training: 1 hour of Muay Thai training

We had a great day of training. I was tired and told my partner I am just working on form and flow. I was putting time in on the mat.

I even got a compliment today from Khun Kru Krysta about me doing the # 9 drill below as “smooth like butter”.

My form flowed and had great power. It (the drill) felt good. And I was on my off stance, south paw! Yay!

Training: jab hook flurries, and double kicks for active recovery between rounds

1) Locce Drill – foot work movement around a center point. Circle foot work, and then getting out of the pocket
2) then add, jab, Teep, and shield

3) switch lead kick, feign switch kick to lead Teep, cross, hook, rear kick
4) held pads for H

5) lead kick, fake lead kicks to switch stance, stutter step to leg kick, cross, hook, rear kick
6) held pads for H

7) lead kick, fake lead kick to change stance, lead cross, hook, lead kick
8 ) held pads for H

9) lead pendulum kick, fake lead pendulum kick, change stance, hook, cross, lead kick, pendulum out of the pocket
10) held pads for H

11) foot work drill, advance jab, advance Teep, advance shield, side step jab, side step teep, side step shield, step back jab, step back Teep, step back shield, side step jab, side step teep, side step shield

Friday 01/29/2021 Training: #shefit30 challenge day 26

Holy ab/core day man of bats!

The word/s of the day are Y.O.U.R.C.O.N.Q.U.E.R.
I did this whole set x 2

here is how I added to it:
Y) 100 flutter kicks feet flexed holding KB up in air with shoulders off floor and core tightened
O) 30 sit ups with press at top with KB
U) 60 bicycle crunches
R) 60 fast crunches – 30 frog, 30 pike
C) 40 box toe touches (used a chair instead of box)
O) 30 sit ups with press at top with KB
N) 15 jumping lunges
Q) 20 goblet squats with a press at the top
U) 60 bicycle crunches
E) 15 push ups – after every one I did a glute activation with leg raises
R) 60 fast crunches – 30 frog, 30 pike

This is normally a rest day for me. But so glad I did it.

Saturday 01/30/2021 Training: 1 hour of Muay Thai training

Always remember respect always, respect your partner, respect the art, respect even when working alone for those that came before you and who have given their time and energy to teach you.

Also set two alarms because when you have a new bed that you fall back asleep real easily you may miss your first class. Yeah sorry Khun Kru Krysta and Kevin.

Training: kicks for active recovery

1) Locce Drill – foot work movement around a center point. Circle foot work, and then getting out of the pocket
2) then add, jab, Teep, and shield

3) switch lead kick, feign switch kick to lead Teep, cross, hook, rear kick
4) held pads for H

5) lead kick, fake lead kicks to switch stance, stutter step to leg kick, cross, hook, rear kick
6) held pads for H

7) lead kick, fake lead kick to change stance, lead cross, hook, lead kick
8 ) held pads for H

9) lead pendulum kick, fake lead pendulum kick, change stance, Superman cross, hook, lead kick, pendulum out of the pocket
10) held pads for H

11) foot work drill, advance jab, advance Teep, advance shield, side step jab, side step teep, side step shield, step back jab, step back Teep, step back shield, side step jab, side step teep, side step shield


How do you show respect in your gym? What do you do? What does it mean for your art?

Please hit the like button if you liked this post. If you are feeling chatty leave me a comment. Thank you all for reading my blog. I am continually amazed that people read my blog and so very happy if you get something out of it.

If you want to see my post as soon as they go up please subscribe. I also have a instagram #sharpcupcake if you want to see some of my day to day things.

Don’t photo edit, just go get it. Show me your sweaty selfies.

Training Martial Arts 01/18/2021: Train around your schedule.

You know those weeks where things don’t go as planned? Well in my years on this earth I have noticed it is more common than not. So instead of letting that bump in your schedule or the change of plans mess up your entire training regiment. Just roll with it.

I hear so many women telling me that they could not do something a X time because the baby woke up early from their nap. Or that they could not get into the gym, garage or other, because a work meeting ran late. Traffic was bad and it took an extra hour to get home.

Those things all happen, but if you keep several things in mind I think you can get past it.

  1. What are you training for? Keep in mind your goals. It will help you come up with ways around your messed up schedule.
  2. Find ways to wedge in your workout. There is time in the day to do something. It may not be what you planned, but you can do a 15 minute HIIT, or even just some calisthenics at home. Push-ups, sit ups, burpees, etc. You can do that at home. You don’t need equipment for that.
  3. I give myself an incentive. It may seem silly, but I may want a new piece of equipment to workout with, a new bra or clothing for my training. I will make a commitment to meet a certain goal, like keep to my habit of a weight lifting training day for three days a week. If I can keep that commitment for X period of time I will treat myself to whatever item I had my eye on.

    And if all else fails… and it will sometimes. You cannot always get around the bumps but you can roll with them. Go to # 4 in this list. Life happens and we all need to give ourselves a break at times.
  4. Give yourself grace and understanding. You may have had a huge day, traffic may have been really backed up. You may have just finally gotten a meal in and it is already 9 pm, you have work in the morning and you really don’t have time to do your normal or scheduled workout. It is ok to be busy, sometimes to busy to get it done that day. Either reschedule to do that one workout on your normal off day, or just let your body rest. If you try to force a workout in when you don’t have time to properly prepare/stretch you risk getting hurt.

I had one of those weeks. I did not get to all of my Shefit30 challenge workouts. I missed a day of Muay Thai training. And while it sucks to miss some of my workouts, I still got others in, and I did what I could.


Monday 01/18/2021 ~ 1 hour workout, 1 mile run, 31 minute Shefit30 day 15 challenge, 24 minute weight lifting

I was feeling frumpy and dumpy. I hate when I feel this way but it happens. I just pushed through and tried to focus on my workout. My friend and fellow Muay Thai teammates said just this last week, he is impressed with how much I workout, so I tried to focus on that.

1 mile run in the cold. Was good, good time, meh weather.

#shefit30 challenge: workout words of the day were F.L.E.X.l.T.U.P. I did it x3 sets

Weight lifting: was great, super tired after the run and shefit challenge though

#shefit30 challenge: 31 min – I did the words in a superset x3 this is what I added
F) 1 min wall sit
L) 15 mule kicks
E) 15 push-ups every two I would do a glut activation two leg raises
X) 20 double leg slaloms
I) 25 standing crunches each side
T) 20 hip dips each side
U) 60 bicycle crunches
P) 20 reverse lunges with a bicep curl on each

Weightlifting: 24 min

1) kneeling snow angels – 3x sets of 15 (10lbs dumbbells )
2) lateral raise to front raise – 3x sets of 10 (10lbs dumbbells)
3) kettlebell swings – 3x 1 minute (25 lb)
4) kettlebell figure 8s- 3x 30 seconds (25lb)
5) kettlebell goblet squat and shoulder press- 3x sets of 10 (25 lb)

Tuesday 01/19/2021: # 1 #shefit30 challenge day 16

I was really tired from getting up at 4 am for work this morning. I really thought about not getting this workout in. But I decided to push through.

I have Muay Thai training later tonight.

The word for today is S.H.E.R.O.V.I.N.T.A.G.E.

S) 30 seconds Fast Feet
H) 15 tricep dips
E) 15 push-ups after every two I did a glute activation with two leg raises
R) 60 fast crunches 30 pike crunches and 30 frog crunches
O) 30 sit ups with kettlebell presses
V) 20 donkey kicks each side
I) 25 standing crunches each side
N) 15 jump lunges
T) 20 hip tips each side
A) 30 star jumps
G) 15 burpees
E) 15 push-ups after every two I did a glute activation with two leg raises

Thursday 01/21/2021: 1 hour Muay Thai training

Today was a great day of training.

We got to try out Khun Kru Krysta’s leg pad today. It was pretty cool. Thank you Khun Kru!

It was nice to get in and just work the drills and focus on improving the small things.

Training: jumping jacks, elbow flurries, and double kicks drills for active recovery

1) jab, cross, rear downward diagonal elbow, jab, cross, lead downward diagonal elbow
2) held pads for H

3) jab, lead horizontal elbow, rear knee, rear kick
4) held pads for H

5) fake the jab, cross, lead side in elbow, rear knee lead kick
6) held pads for H

7) jab, cross, lead upward elbow, spinning back rear elbow, spinning back lead elbow, get out, rear downward diagonal elbow
8 ) held van pads for H

9) lead teep, lead kick, cross, rear side in elbow, tie up and run knees
10) held pads for H

Friday 01/22/2021: 40 minutes – #shefit30 challenge day 19

I took the two days off from the challenge. Went to Muay Thai training last night, and did the challenge words R.U.S.H.M.E.G.O. x3 as a super set.

Those ladies that can pull off working out and still look good I tip my hat to you. I just don’t. This is me in my sweaty red faces glory.

Also I am trying to like burpees, but I really don’t still. 🤣

Workout: R.U.S.H.M.E.G.O. x3 as a super set
Listed below my additions to up intensity

R) 60 fast crunches 30 pike, 30 frog
U) 60 bicycle crunches
S) 30 seconds fast feet
H) 15 tricep dips
M) 30 plank jacks
E) 15 push-ups with glute activation after every two, two leg lifts
G) 15 burpees
O) 30 sit ups with 20 lb kettlebell press at the top

Saturday 01/23/2021: 1 hour and 30 minutes oh Muay Thai training

Today was a great day of training. I tried to take video, but I was a silly person and got the wrong angle on the camera, so everyone’s head is cut off.

Yay!

I took pics of the new iridescent pants, some of my fellow Grrrls wanted to see them on.

It was fun today. After class we spent 30 to 40 minutes sparring. 13 x 3 minute rounds.

It’s great when you get to a point where you can see openings in your opponent’s defenses. It’s even better when you can take advantage of them and land a hit. I was able to land some hits. However, when your opponent lands hits as well it’s is still… painful physically and emotionally… I am just kidding. But I do kick myself when a hit lands.

Training: jumping rope for warm up- jumping jacks, skip knees x25 and double kicks for active recovery.

1) jab, cross, rear knee, jab, cross, lead knee
2) held pads for H

3) jab, cross, lead horizontal elbow, rear downward diagonal elbow, rear knee, rear kick
4) held pads for H

5) fake the jab, cross, rear side in elbow, rear knee, rear kick, lead kick
6) held pads for H

7) jab, hook, lead horizontal elbow, rear knee, rear kick
8 ) held pads for H

9) lead shield, lead knee, lead kick, rear shield, rear knee, rear kick
10) held pads for H

Extra credit:
13 rounds of sparring


What are you doing for training? What do you do when you have a rough day, or a busy day? How do you work around your meetings that take too long?

Thank you for reading. Please hit the like button if you liked this. If you are feeling chatty leave me a comment. If you want to please subscribe. I also have a instagram #sharpcupcake if you want to see some of my day to day things.

As always… Don’t photo edit, just go get it. You get to see me in all my not glory, sweaty, and still trying to be the best I can.

Training Martial Arts 01/11/2021: Training after care? How to take care of your body.

Unfortunately there is no easy replacements for your worn out body parts. We can’t go get new limbs, and parts when we wear out our current parts. So much like a vehicle you have to take care of your beautiful bio machine with a tune up.

Let me back up a bit. If you are just working out 1 to 2 times a week, you won’t need to invest in a lot of this. You probably can get away with just stretching, hydrating, showering, and getting a good snack in.

However, if you are working out 5 to 6 days week. Training on an intensive schedule, training for a competition, doing HIIT workouts, training in a striking martial art, and or just breaking your body down on the regular, then you will want to start some or all of these after care activities.

What is after care?
It is the care you take after your workouts to promote, improve, and help healing along. It is preventative measures, to help prevent bad injuries, and it helps reduce pain, help flexibility, and increase performance.

What should you do?
There are several articles out there that tell you to:
1) Hydrate – drink water, coffee, does not count – drink at least 3 liters of water a day. I try for a gallon a day.
2) Stretch – stretch, before and after workouts. Before just a little, after when you are warm go through the motions and just cool it down.
3) Fuel your body – snack after a workout so that you body has something to add to that furnace you started.
4) Sleep – One of the most elusive things for me admittedly. However, so important for your body to heal.

Yes those are all valid, and necessary. However, after a certain point in your training you will have to go further to keep your body running. These things are all the things I have had to integrate into my routines. Also know if you are just starting to work these in, you don’t have to do all at once. It can be daunting to have to add so many new things at once.

Here are the things you should add if you are training hard, training for a marathon, training for a fight, you name it. Here are the things I have added and have worked for me.

(all items below are pictured above and labled)

  1. Rolling With Foam Roller – Helps smooth out your fascia or the connective tissue that stretches through and over your muscles.
    • If you don’t roll, you can get adhesions of the facia to the muscle tissue. Injury, inactivity, or over use/repetitive movement, can cause these adhesions. Points of pain and inflammation, trigger points,, knots, and tightness.
    • When you do roll it can improve your performance. Reduces muscle soreness, tightness, and improves joint mobility
  2. Rolling out shins and muscles with Tiger Tail
    • Just like the foam roller above, it is used for massage of the muscles. This helps our performance.
    • For us in Martial Arts, particularly striking forms, we in Muay Thai use it to roll our shins. We kick bags, people, and dummies all the time. When we do we get bruises and bone bruises. These can make our shins feel like a key or bumpy. It can also making it painful when kicking. So we roll our shins with the tiger tail. It is not fun. It hurts a great deal, but the benefits out weight the negatives.
    • Benefits: Helps dissipate bruising faster. Helps flatting the calcium deposits in your shins that are accumulated to help heal the micro fractures. Helps with bone density, and eventually helps lessen the pain of kicking another persons shin. Note: I said lessen not make it go away entirely.
    • web sites to help you roll with your tiger tail
      https://tigertailusa.com/how-to-roll/
      https://www.performbetter.com/Tiger-Tail-Massager
  3. Hypervolt (this was a costly investment, but was a birthday gift, that both H and I now get benefits off of)
    • Hypervolt is like a massage therapist in your own hands.
    • It increases blood flow to your muscles. Which helps healing and increased mobility and joint movement.
    • It does not require a professional to use it.
    • It can get into hard to reach areas, and pin point knots and adhesions that are hard to reach with just a flat foam roller. It has different attachments that allows you to put pressure in areas you need it most.
    • Keep it off of joints and bones. You only want to use it in/on the muscle.
  4. Lacrosse Ball
  5. Heating Pad
  6. Ice Pack
    • Just like heating it can greatly reduce the D.O.M.S. More importantly it constricts blood vessels and can reduce inflammation.
    • Alternately if you can afford it a cryo chamber session will greatly reduce inflammation and aids in healing and recovery. But the Ice Pack is an alternative. Especially during this pandemic.
    • Often times athletes alternate heating and cooling for therapy.

Do I do these every day? Nope not even. I do try to roll once a day. I try to get hypervolted three times a week. It has really helped. I can see recovery times dropping to a day instead of two or three days.

It was recommended more urgently by my coaches and trainers, to me to do when I started training for Muay Thai camp. Because that was 6 days a week of intense training, and breaking down of your body.


Monday 01/11/2021: 1 mile Run, Weight lifting, #shefit30 challenge

Workout: 1 hour and 20 minutes – 1.5 mile run, weightlifting, and #Shefit30 Challenge done

I was interrupted in my workout and family needed my help. So I did not get my HIIT training in today.

Some days it’s better to just get in what you can.

My daughter also wanted to “help” me so when I was doing wall sits she decided to help and sit on my lap. Lol

The Shefit30 challenge word/s of the day are: F.L.E.X.M.Y.G.U.N.S. I did this set x3.

Workout/training for today
1.5 mile run

Weight lifting:
1) 1 min kettle bell swings x 3 sets
2) front raise to lateral raise x3 sets of 10
3) kneeling snow angels 3x sets of 10
4) 1 minute Kettle bell figure 8’s x3 sets

Shefit30 challenge: this set x3 wot 10 second rest between sets

F) 1 minute wall sit
L) 15 mule kicks
E) 15 push-ups
X) 20 double leg slaloms

M) 30 plank jacks
Y) 75 flutter kicks – head and shoulders off the ground, 25 small 1 foot of the ground, 50 large flutter kicks

G) 15 burpees
U) 30 bicycle crunches
N) 15 jump lunges
S) 30 second fast feet (I get about 75 to 8 toe taps)

Tuesday 01/12/2021: # 1 today. #shefit30 challenge

Words for today was W.H.I.T.E.W.H.I.T.E.G.O.

I did it only 1 time today. It was all I could squeeze in. I was up at 4 am to work, and I have to clean the house and teach the kiddos today before I train tonight in Muay Thai.

Shefit30 challenge:
W) 15 Superman’s + a push-up
H) 10 tricep dips
I) 25 standing oblique crunches
T) 25 hip dips
E) 15 push-ups

W) 15 Superman’s + a push-up
H) 10 tricep dips
I) 25 standing oblique crunches
T) 25 hip dips
E) 15 push-ups

G) 15 burpees
O) 30 sit-ups

Wednesday 01/13/2021: 45 minutes- 1 mile run and #shefit30 challenge

Word/s of the day is B.L.A.C.K.I.S.B.A.C.K. I did this set x2 after my mile run.

The day started off not the best. Had to put my foot down and let people in my orbit know I will not be disrespected and talked down to. Gotta teach the kids at an early age that what they say and how they say it matters.

I did my best to push through. I am glad I shaved 15 seconds off my run time today. I just ran at a steady state so I was surprised to see the time.

Shefit30 challenge– x2 with what I added

B ) 20 squat jumps
L) 15 mule kicks
A) 30 star jumps
C) 40 high knees
K) 20 Russian twists with kettle bell
I) 25 standing crunches each side
S) 30 seconds fast feet
B ) 20 squat jumps
A) 30 star jumps
C) 40 high knees
K) 20 Russian twists with kettle bell

Thursday 01/14/2021: 2 x training sessions

Workout: # 1 #shefit30 challenge took about 40 minutes

The word for day 11 of this challenge was H.A.V.E.V.A.L.O.R. I did this x3 sets.

Have you ever done an angry workout? Yeah I have too. I was able to work off some of my frustration and anger.

I was able to get through it without any interruptions as well. I love my kids and love being a mom. They know they messed up when I get home from work and they were bickering. I get up at 4 am to work. I separated them and told them the behavior I expect from them and told them I needed to be left alone, unless some one is broken, bleed, or something is burning, don’t bother me.

Hate star jumps still, and mule kicks are getting bigger yay!

Shefit challenge day 11: whole set x3 with my additions

H) 15 tricep dips
A) 30 star jumps
V) 20 donkey kicks each side
E) 15 push-ups- every two I did glute activation with tow straight leg kick backs
V) 20 donkey kicks each side
A) 30 star jumps
L) 15 mule kicks
O) 30 sits ups with 20 lb kettle bell press
R) 20 pike crunches, 20 frog crunches

Training: workout # 2-1 hour of Muay Thai Training

Today we were working on distance management, long guarding, shielding kicks. I am going to have to roll my shins tonight. But I was doing better keeping my shield tight on my off side South Paw.

He’s kicks were hurting him more than me this time! Progress!!! Yay!

The long guard is an art itself you have to protect your face, be able to peak through and keep your glove/fist in the opponents face! Then they can’t or won’t see what you do to them next!

I was tired on this workout. It’s the second one today. I did not get a nap today but I worked through it and it was not too bad. Aside from some upfront fatigue I leaned into my training. It was fun.

Thank you Khun Kru Krysta for a great class.

Training: double kick drills, jab body cross head cross flurries, and jumping jacks for active recovery between rounds

1) Lear teep , lead kick, rear teep, rear kick
2) held pads for H

3) Lead shield, lead teep, hop lead kick, cross, hook, rear knee, rear kick
4) held pads for H

5) rear shield, rear kick, hop rear kick, hook, cross, lead kick, long guard out
6) held pads for H

7) Lead cross shield, step into cross, body hook, head hook, cross, lead kick
8 ) held pads for H

9) Jab, lead elbow, lead upward knee, rear elbow, fence tie up, run 6 knees into opponent’s gut, push off and teep for good measure
10) held pads for H

Friday 01/15/2021: #shefit30 challenge day 12

Friday’s are my rest days so I did just one round of day 12’s words of the day. Still so sweaty after just one round.

Words were F.O.C.U.S.A.H.E.A.D. I did one round of this.

Shefit30 challenge: with things I added to it

F) 1 minute wall sit
O) 30 sit-up’s with weight kettlebell press at the top
C) 40 high knees
U) 60 bicycle crunches
S) 30 seconds fast feet
A) 30 star jumps
H) 15 tricep dips
E) 15 push-ups after every two I did a glute activation leg raise twice
A) 30 star jumps
D) 1 minute plank

Saturday 01/16/2021: 2 x training sessions

Training: workout # 1 – 2 hours of training Staff/Kali and Muay Thai

Woot today was a great day of training. I felt like I was actually making progress today or at least showing it. My work in South paw my off hand is showing. Yay! I added a video of my south paw cut step.

We worked in Kali/staff class, and my shoulders tired. Whew! I added a video of some of the forms we used when warming up.

Muay Thai: jumping jacks, elbow flurries, double kicks for active recovery

1) jab, cross, lead downward diagonal elbow, jab, cross, rear downward diagonal elbow
2) held pads for H

3) jab, lead horizontal elbow, lead knee, lead kick
4) held pads for H

5) fake the jab, cross, rear side in elbow, rear knee, rear kick
6) held pads for H

7)jab, cross, hook, chain horizontal elbow, rear spinning back elbow, lead spinning back elbow, lead downward diagonal elbow
8 ) held pads for H

9) Teep, lead kick, cross, hook, elbow, tie up, run knees
10) held pads for H

Extra curricular:
6 x 3 minute rounds of sparring

Workout: # 2 – #shefit30 challenge day 13 done

I had 2 + hours of martial arts training today Muay Thai and Kali today. I was pooped when I got home.

I did this days challenge x 1 set. The word of the day was, U.L.T.I.M.A.T.E.G.I.R.L.S.

Shefit30 challenge: and what I added to the workout

U) 60 bicycle crunches
L) 15 mule kicks
T) 30 hip dips each side
I) 25 standing crunches each side
M) 30 plank jacks
A) 30 star jumps
T) 30 hip dips each side
E) 15 push-ups with glute activation leg raises after every two push ups
G) 15 burpees
I) 25 standing crunches each side
R) 30 fast pike crunches
L)15 mule kicks
S) 30 seconds fast feet


What do you do for recovery? What are you going to add to your routine? Remember you don’t have to do all of them at once or at all. See what works for you. But recovery is an important part of training. Arguably it is one of the most important parts of training.

Now I need to go and roll… I skipped it right after my workout to work on this post. =) There are always excuses, just make sure you do what is right for you.

Thank you all for reading. If you liked what you read please let me know and hit the like button. Subscribe if you want to see more of my adventures. If you want to drop a comment, or just say hi, please feel free.

Don’t photo edit, just go get it!

NOTE: it occured to me that I should say this… I have not been paid to say anything about these products. This is just stuff I have bought with my own money and what I use for myself.

Training Martial Arts 01/04/2021: The Reality of Training Martial Arts…Drills

I have watched martial arts movies all my life. I grew up on Voltron, Power Rangers, Jackie Chan movies, Bruce lee, you name it. I watch them today and I realize how I used to view these movies. I would watch these martial artists bounce around, counter strike, block, strike, and think they were amazing. They are amazing martial artists. But I now know how much work they put into their art.

The reality of training martial arts is not romantic at all. It is years and years of training, drilling, falling, making mistake after mistake, and getting back up to do it again. It is putting in the mat time. Yup that is it. It unfortunately is not just flying around the mat, doing flying knees, and flying elbows, bouncing off your partners and taking down every dummy. Nope it is drills, drills, drills, drills. All in the hope of one day being a little bit better.

The prevailing idea is that you develop muscle memory. That in time when something is coming to your face you automatically block, then you automatically block and counter strike. That when you are sparring you don’t have to think about your next move, just about what your opponents style is, or what they favor, and you can counter, and get your strikes in.

That is what we do every day. We drill, drill, drill, we spar, we train, and we drill. That is not to say we don’t practice flying knees and flying elbows. We like to have fun too, but we mostly drill.

So when you are drilling on the bag, with a partner, and on your own, know that this is what we are all doing. Making those minor changes, and minor adjustments, striving to be the best we can be in the art we love.

This week, I started working toward my goals for this year. Yup, no waiting just diving right in. Running more, new challenge, and adding HIIT workouts in. What are you doing, what did you start, and want to get started this year.


Training Monday 01/04/2021: 1 hour and 10 minutes, run, Shefit30 challenge, and plyometric HIIT


I ran a mile, it was cold outside, there was a great deal of black ice. I slipped a few times… but I was being careful. It rained all day yesterday and then froze over last night. I have some pretty pics of ice below from my run.

Shefit30 Challenge
I am doing a 30 day challenge to hopefully get some free swag and also mix up my training days. Today is Day 1 of the challenge. The words for today was P.O.P.M.O.V.E. Do this set x 5.

P – 20 reverse lunge with a bicep curl
O – 30 weighted sit ups ( I did weighted pike sit ups)
P – 20 reverse lunge with bicep curl
M – 30 plank Jacks
O – 30 weighted sit ups ( I did these weighted pike sit ups)
V – 20 donkey kicks each side
E – 15 push ups

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

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

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

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

2 min cool down

—————————————

Start off your week great get out there and do something for yourself. Whew I am pooped now… =)

Training Tuesday 01/05/2021: 2 workouts, Shefit 30 challenge and Muay Thai training

Day 2 done! Woot! I was up at 4 am this morning for work and just got home did today’s challenge. I.A.M.B.R.A.V.E. x 3. I am pooped.

Ladies…One of my favorite things my martial arts trainers taught me is that even if you make 1% improvement every day you are still making improvement, and it all adds up!

I have seen all of you kicking butt. Don’t be hard on yourself. I don’t look like what everyone thinks of as an athlete. It still gets to me. But I try to press on.

I have Muay Thai training tonight and I am so hoping I can get a small nap before class. We shall see. Mom duties first, then maybe a nap.

1% every day adds up!

Training number 2 of the day, 1 hour of Muay Thai

It was great to get back into class. It was also nice to have a break. But great to get back! It was nice to see my martial arts family again.

Today getting back I worked on form and footwork.

It was a second workout for me today but other than being a little tired it went well.

Thanks Khun Kru Krysta for a great class.

These are my favorite pair of tights in my collection. Love these #grrrlarmy tights.

Training: working in my off stance
Between rounds active recovery, jumping jacks, jab cross flurries, double kicks, and 25 skip knees

1) jab, cross, right kick, jab, cross, left kick
2) held pads for H

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

5) jab, cross, rear kick, lead kick (one of my favorites)
6) held pads for H

7) jab, cross, double lead kick, jab, cross, double rear kick
8 ) held pads for H

Training Wednesday 01/06/2021: 1 hour and 30 minutes- 1 mile run, weight lifting, shefit30 challenge, plyometric HIIT

When family does not cooperate and it takes me forever to get out of the house. Yeah it’s just one of those days.

I pushed through even though I had so many excuses ready. Lol

Get out there and try. Don’t be afraid to try. You can always change it up if you don’t like the activity you chose. Don’t be afraid to keep trying new things till you find something you love and that works for you.
—————————————
I went for a mile run.

15 minute weight lifting workout:
1) Bulgarian split squats x3 sets of 15 reps each leg
2) Resistance band hip thrusters x3 sets of 20-15
3) kneeling angels with 10 lb plates x 3 sets of 10
4) front raise to lateral raise 10 lb plates x3 sets of 10

Shefit30 challenge word was B.O.L.T.F.O.C.U.S. :
I did the set x3 it took about 50 min

B ) 20 squat jumps
O) 30 weighted sit ups with a 20 lb kettlebell
L) 15 mule kicks
T) 20 hip dips each side
F) 1 minute wall sit
O) 30 weighted sit ups with a 20 lb kettlebell
C) 40 high knees
U) 60 bicycles crunches
S) 30 seconds fast feet

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

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

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

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

2 min cool down

———————————
I am so tired now. But great day of training.

Training Thursday 01/07/2021: 2 workouts, Shefit30 Challenge, Muay Thai training

Workout: # 1 for the day, #shefit30 challenge

I had work a 4 in the morning. But got home and got my first workout in and done. Challenge day # 4 the words were F.L.E.X.F.L.E.X.J.U.M.P. x2 sets of it.

I was tired and soreness has set in from yesterday.

I have Muay Thai training later today. So hope I can get a nap soon.

2 x sets of the following
F) 1 minute wall sit
L) 15 mule kicks
E) 15 push ups
X) 20 double leg slaloms

F) 1 minute wall sit
L) 15 mule kicks
E) 15 push ups
X) 20 double leg slaloms

J) 50 mountain climbers
U) 60 bicycle crunches
M) 30 plank jacks
P) 20 revers lunges with 10 lb plates

Training: # 2 workout of the day -1 hour of Muay Thai training

So yeah um when you ask me to pose this the dork you get. You are welcome fashion world! Witness me!

We focused on the same drills we did on Tuesday which is great gives me a chance to focus and hone my skills. Or more to the point get me some skills in the South Paw stance! Lol

Anyway second workout of the day and while I am sore it was fantastic thank you Khun Kru Krysta Scharlach!

Training: working in my off stance
Between rounds active recovery, jumping jacks, jab cross flurries, double kicks

1) jab, cross, right kick, jab, cross, left kick
2) held pads for H

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

5) jab, cross, rear kick, lead kick (one of my favorites)
6) held pads for H

7) jab, cross, double lead kick, jab, cross, double rear kick
8 ) held pads for H

Training Friday 01/08/2021: Day 5 of #shefit30 challenge.

Today is my off day normally, so I did the S.T.A.Y.C.O.N.F.I.D.E.N.T. x 1 set

Ladies, friends, family, and everyone else get out there and do something. Find what you love to do.

Doing it only once I still worked up a sweat! Yay!

Training: and my add ons

S) 30 sec fast feet
T) 20 hip dips each side
A) 30 star jumps
Y) 100 flutter kicks in a V (shoulders and head off the ground, core tight)

C) 40 high knees
O) 30 sit-ups
N) 15 jump lunges
F) 1 minute wall sit
I) 25 standing knee crunches
D) 1 minute plank
E) 15 push ups
N) 15 jump lunges
T) 20 hip dips each side

Training Saturday 01/09/2021: 2 hours, Kali/staff and Muay Thai

As we were working on our staff drills it occurred to me that people watching amazing martial artists like Tony Jaa and think that is what training is like. I know when I was a little girl I thought people like Jackie Chan, Tony Jaa, Bruce Lee, and other martial artists would be training in the woods, doing crazy katas, drills, etc.

But what do we do? As I was training, I was listening to the clack clack clack, as we swung our staves at each other. Drill drill drill is what you actually do. We make small adjustments to our form, pour feet, our drill, our hand placement and we keep training. We screw up and fall and hit our hands, feet, other body parts get up and keep going. That is wha we do as martial artists.

It’s small little things we change and tweak every time we train.

It was a great day of training thank you Khun Kru Krysta Scharlach!

Kali/Staff:

1) 2 x1 strike and then a witic
2) 3 strikes then a redondo
3) figur 8 drills, high, mid, and low, high low, and low high

Footwork and traversing uneven terrain make things a little more difficult.

Muay Thai:
Jumping jacks, push ups, jab body hook head hook flurry for active recovery.

1) lead Teep, lead kick, rear kick, rear Teep
2) held pads for H

3) lead shield, lead Teep, hop lead kick, cross, hook, rear kick
4) held pads for H

5) rear shield, rear Teep, hop rear kick, hook, cross, lead kick, lean out/long guard
6) held pads for H

7) cross shield, body hook, head hook, cross, rear kick
8 ) held pads for H

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

11) jab, cross, hook, upward rear knee, downward diagonal lead elbow


What misconceptions did you have for training in your favorite sport, martial art, or hobby? How did it change your view of your favorite people in that sport, martial art, or hobby? How did it change your view of the sport, martial art, or hobby you practice?

I love Muay Thai, and I am so happy to have a chance to to train and practice it. Keep working on your goals, and keep it up. It only been one week in 2021 so keep it up. It is going to take at least 2 more weeks to set your habit now.

Thanks for reading. If you liked what you read please let me know and hit the like button. If you want to read more subscribe. If you want to drop a comment, or just say hi, please feel free.

And as always… Don’t photo edit, just go get it!

Training Martial Arts 12/28/2020: New Year, New…? Don’t make resolutions make goals!

I have said it before don’t set New Year Resolutions. They often fail and fail for many reasons. Set goals!

What is a resolution?
A resolution is a statement to stop doing something. A person may say, “this year I am going to make the resolution to stop X.” (Where X = smoking, drinking, eating sugar, skipping workouts, etc). Resolutions many times are restrictions you set for yourself.

What is a goal?
A goal these tends to be a series of calculated steps designed to help you get to that goal. A resolution can help you get to your goal, it can be part of the steps involved in the process to get to a goal, but if you just set a resolution it may and often does fail.

However, if you couple resolutions with goals you have a purpose for those restrictions. Finding that purpose is important it is the key to making the changes you want to make.

I say lets do away with resolutions, and focus on objectives we can obtain.

Its important to streamline your goal process.
When things get to muddy its is easy to loose track of your goals. Here are some ways to help you streamline your goals.

  1. Make a commitment to making a change. That is the scary part… deciding to make that change. Making changes often times are not fun, hard work, may take you away from things you love already, and may completely upend your schedule. But you have to have a mindset of change, no resolution/restriction is going to do that. You have to commit to make a change in your lifestyle, and then commit to make it happen.
  2. Make micro goals for yourself. Making that big “I want to be healthier” goal is great. I am all for it, but think about the small steps or even goals you can make to get to that point. For instance lets look at the above goal, “I want to be healthier”, what does that entail for you? Do you have to stop smoking? Do you want to eat whole foods. Find the small goals or steps you would need to take to get to your larger goal. When you hit those smaller goals you will feel great and it helps to keep your momentum going. Also smaller goals make the big one seem less daunting.
  3. Document your goals. Document the steps or micro goals or sometimes you will have steps to the micro goals you set for yourself. You can then look back on your document and re-right your ship if you veer off course. Writing it down on paper may help you figure out the ‘why‘ you are doing it also.
  4. Believe in your ability to achieve your goal. A soccer player does not go after a ball to kick it into the goal if he or she is thinking, “nah, I cannot kick that into the goal.” They go at it like they know what they are doing. They run up to the ball swing their leg back and assume that all the training they have done will put their foot in the right position to kick the ball into the net. Often times athletes envision the goal. Hah see what I did there? They envision the goal, or winning that race, or even hitting that target. They envision it because they know their brain is powerful, and will help them hone all their training into the action that they want to achieve. You and your brain can do the same thing. You have to believe you can do it. You have to want to do it. You have to grasp at the goal and go for it.
  5. Find a way to measure your progress. Yeah yeah… this makes sense, and it is a way to show you that you are hopefully making positive progress toward your goal. But it can also tell you where you need to tighten down you training, eating, sleeping, etc. I say find a way because just wanting “to get healthier” is not an easy thing to measure. You might want to start taking your blood pressure to see if you can get it down. You might want to start getting cholesterol screenings. You can use a tape measure to see if you are gaining muscle or losing fat. There are many ways to measure progress, and the ways you choose will often inform your micro goals/steps. Figuring out how and what to measure can also inform your why.
  6. Figure out why you are doing it. You can set goals for yourself and still be unsure of how to get there, and or what to do. This is where reading comes in. I find reading or listening to experts as many as you can find helps. I listen to people I don’t agree with, and people I do agree with outright. I read as much as I can. So that I can find the common ground between them all. Most often there are multiple sides to every theory, but the common ground between them I feel is the truth. Figure out your why, like I said above the documenting, and figuring out how to measure your progress will help you find your why. Why do you want in this case, “to feel/get healthier“? Did you have a scare? Did someone you know/love have a scare? Are you tired of feeling lethargic? Do you want to look different? These are all possible reasons for the goal above. There are many many more possible. But knowing why will help you narrow down the topic and the goals.
  7. Finally keep going. Just keep going. It is not going to be easy all the time. The euphoria of a new shiny thing will wear off. The day where you had a shit day at work and you still have your workout left to do, when all you want to do is sit on the couch binge watch your show and eat ice cream will have you more than annoyed that you set this goal. If you fall off the proverbial wagon, get back up and get back on. Everyone does, and like I have said it takes 21 days to create a habit. Give yourself grace, understand things get in the way, but keep going. Don’t make excuses if you can say do your workout. But understand that if your train from work is stuck for 3 hours, and you still have to make dinner missing one night is not going to hurt anything.

This is not a race, its is a… lets see how has everyone else I have read say it… lifestyle change, its a journey, its a marathon. I know lets say its just life with a series of steps to get you to your goal, its an adventure, it is your story that is unique to you.


Monday 12/28/2020: 35 min – 25 minute HIIT, and 10 minute core

To start out this week I started Monday with a fantastic HIIT. It’s cold outside today again. So I decided to do a plyometric HIIT workout inside. It was a great workout and kicked my butt.

Then I did a core workout to round out my morning.
————————————————
HIIT: 1 minute on, 50 seconds active rest
Warm up

1) jump squats, skaters, jump rope, star jacks, jogging in place
2) repeat above

3) skiers, sumo squat jumps, high knees, pulsing squat jumps
4) repeat above

5) high knees, star jacks, skaters, jump squats, jumping jacks
6) repeat above

7) burpees, high knees, star jacks, sump squat jumps, skaters
8 ) repeat above

Cool down
———————————————
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 12/30/2020: 31 minute – plyometric HIIT, and Core

Today is not a great day for me. Having some brain weasel activity making me feel bad about myself. On top of that I believe I am having my period. I say I “believe” because I have never been regular, and I had a hysterectomy due to a cancerous tumor. So no usual outward indicator. I am not sorry I don’t have shark week any more.

So fun fun, I still have my ovaries and it still have the great and wonderful hormone swings. And water retention. Meh!

Enough whinging from me. Anyway get out there and do what you can. Here is a what I did today:

Plyometric HIIT: 21 minutes

Warm up 3 min

34 seconds on 110% 31 seconds active rest (should be huffing and puffing)

1) 8 squat and jumps, skiers, 4x half turn jumps, skiers, 4x half turn jumps, 4 jacks, 4 star jumps, 4 jacks, 4 star jumps,
2) same routine above

3) 2x jacks, run, 2x jacks, run, 4x lunge sideways and tap floor, 4x jump lunge with side punches, 4x high knee and run
4) same routine as above

5) jump rope, 4x jacks, 4x star jump, 4x reach high lunge sideways low reach, 3x right reach high reach low, 2x jacks, 3x left reach high reach low, 4x high jump reach high then low right side, 4x high jump reach high then low left side, 4x sumo burpees
6) same routine as above

7) quick feet, high knee run, 4x high jump reach high then low right side, 4x high jump reach high then low left side, 4x sumo squats to basket ball shoot, 4x sumo burpees, 4x high tuck jumps
8 ) same as above

3 minute cool down and stretch

———————————————
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

Saturday 01/02/2021: 2 mile run

I ran 2 miles today yay!

So last year I ran a total of 102 miles, that surprised me because I was not trying to get that many in, this years goals are 180 miles.

I have been a little relaxed about my training during the the holidays. I wanted to spend time with family and just enjoy the ending of this year. I normally train 5 to 6 days a week. So this week I only trained 3 days and today was just a run.

But I am back to my normal routine next week, plus a Shefit30 challenge I will be doing.

Also if you did not know I am a dork and love these leggings cause I look like an cyborg and therefore must go faster. Lol 😂


Some of my goals this year are:

  1. To add more HIIT workouts to my training. (Trying for two HIIT a week at least, with my Martial Arts/weight lifting/running its going to be a squeeze)
  2. Set new PR (personal records) for my weight lifting
  3. Run 180 miles this year (last year I ran a total of 102 and was not even keeping count)
  4. Polish off my south paw fighting so I can become a switch fighter.
  5. Obviously improve on the martial art I love Muay Thai.
  6. Keep working on my agility.

What are you goals, what is your adventure going to look like this year? What story do you want to tell, and what story do you want the people that love you to tell about you?

Thanks for reading. I am floored by all the people that are subscribing thank you. To all my followers I hope you have a happy new year and I hope that this new one is so much better than 2020. If you liked what you read please let me know and hit the like button. If you want to read more subscribe. If you want to drop a comment, or just say hi, please feel free.

And as always… 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 12/07/2020: Training In Your Off Stance/Off Hand

Whether you are an Orthodox/right hand or South Paw/Left hand fighter, you have a dominant hand you prefer to orient yourself from. There are some instances that the hand you write with is not the side you will train in.

I have decided one of my micro goals is to train in my off stance/ off hand. Why you might ask?

Speed and Flow
When sparring or fighting it is not uncommon to land in your off stance. If you do and you feel awkward, or unable to throw strikes it can slow down your speed, and response time to have to change back to your prefered stance. Being a switch fighter means you can fight in either stance. At the longest we are talking seconds to switch back. But in that time your opponent can take advantage and land a strike. If you land in what is your off stance you can increase your speed and flow by being able to take advantage of the situation.

Take advantage of openings and keep opponent guessing.
If you can fight in your off stance, then you can take advantage of other openings. When you face off orthodox to orthodox fighter certain openings are available to take advantage off. Typically an orthodox fighters right hand side is the strongest. That is their dominant hand. A south paw fighters left hand side is typically the stronger side for them. So if you can position yourself to strike at their weaker side than all the better. Being able to switch is very valuable, and can keep your opponent guessing.

What does it feel like to train in your off side/off stance?

Try writing with you off hand. If you are right handed try writing with your left hand. Try eating with your off hand. How much do you spill on yourself? You have been training one side. Your brain knows the drills. Your brain knows how to tell your body to do a round house kick. You have developed a brain body connection for that side of your body. Now trying to do it on your off hand/stance, you feel unbalanced, it takes a perceptible amount of time for your brain to tell your leg to do a cut step to round house. Your brain body connection for that side is not there yet. That is what it feels like.

Your brain knows how to hold a spoon in the right hand. Knows how to make your muscles balance the spoon so you don’t spill that soup all over you. Now switching to the left hand to eat that soup. Your brain did not forget how to eat with a spoon, just has not set up the connections between the feedback on that side of your body.

I feel awkward and frustrated that I made a simple mistake when training on the left hand side for me. I can do the drill and that strike no problem on the right hand side. But on the left hand side I am a little clumsier. But it is getting better, my balance is getting better, my flow is getting better, and I am able to do the drills much better than before. I can see the progress each training session.

Why would you do it?

  1. Training your off stance will make your dominant stance better. It makes you more cognisant of your body flow.
  2. Speed up your fighting sparring game. You will be able to fight in any stance, and not have to take the second, fraction of the second to change your stance.
  3. Take advantage of your opponents openings, and you can keep your opponent guessing.
  4. Brain body connection increases.
  5. Prevent injury by training both sides and increasing strength on weaker side.
  6. There are are many articles that say it may help avoid or help stave off brain maladies like Alzheimer’s. However, there is not enough evidence out yet to confirm.

Does it help?

Yes so far it is helping me. I am able to land in off stance during sparring and it does not feel so awkward any more. I sometimes don’t notice. My partner is an switch fighter as well and he changes as needed. It can be frustrating trying to find an opening, when he keeps changing stances.

So yes I find it does help, but I will revisit a few months from now. I will see how well I am getting along. I am already noticing that my flow is better and I am less off balanced now. Just in this short time of training.


Monday 12/07/2020: 1 hour – 1 mile run, weight lifting, and core

Another great day! I got up got dressed found out it was only 30 degrees outside and got dressed mor. Went out to do my run and finished up my workout.

Now there was a little familial hiccup between my weight lifting and my core workout today but I got it done.

Sometimes life throws you curve balls and you can stop and just give up, or get through the wrinkle in your day and get the workout done when you can.

Today’s workout was focused on a modified German Volume Training. 5 rounds of as many reps as you can do. I intend to work up to 10 sets of 10.

Towards the last set my muscles were dying in a good way.

Training:

1 mile run

Arm, shoulder warm up

Weight lifting:
15 seconds rest between each set, 1 minute rest between exercise

1) Front Raise to Lateral Raise – 5x sets of 15 reps
2) Shoulder Press to Chest Press- 5x sets of 15 reps
3) Seated Snow Angels – 5x sets of 10 reps
4) Resistance band Bicep Curls- 5x sets of 20
5) Tricep bench Dips- 3x sets of 10
6) Overhead Tricep extensions – 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 12/08/2020: 1 hour of Muay Thai

Progress feels like this… when you are less off balance in your off stance. For me this is my South Paw stance. Today I felt like I was more balanced. Progress is also when you feel you are getting better extensions on your cross.

I am going to celebrate the small things. South paw for me is like trying to eat your cereal with the off hand. Trying my best to not make a mess, and learning a heck of a lot.

Also getting better at clench game.

Also I was walking out of the gym, and caught a glimpse of my reflection today. Instead of disgust I thought hey I have some powerful freaking looking thighs now. Yesss!!!

Thank you Khun Kru Krysta for a great class.

Training:
Muay Thai- 25 skip knee 1, and 2’s, and jab cross flurries for active recovery between rounds

Jump rope for warm up
1) Jab, Cross, Lead Knee, Jab, Cross, Rear Knee
2) held pads for H

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

5) Fake The Jab, Cross, Rear Upward Knee, Lead Elbow, Rear Elbow, Rear Knee
6) held pads for H

7) Fake Jab, Fake Cross, Lead Elbow, Rear Elbow, tie up, 6 skip knees, push off or spin opponent out, double kick
8 ) held pads for H

9 Jab, Cross, Rear Elbow, tie up (full plumb, half, single wing) 6 skip knees, sin off double kick
10) I held pads for H

Wednesday 12/09/2020:  43 mins- HIIT, kettlebell leg day, core

It is super cold outside. 28 degrees F and chance of snow. So I decided to do all of my workout inside. I chose not to run today. But….I kicked my own butt today.

My workout was fantastic. I am going to be sore tomorrow. It was a leg day and all of my weight lifting workout equipment is outside in the garage that is not heated. I did not even think about not doing my workout I just altered my plans. Because brrr cold.

So I decided a HIIT workout for cardio, a kettlebell leg day to destroy my legs, and core to get my core training in.

Towards the end of kettlebell Leg Day I could not keep up the 15 reps, went down to 13, then 10. I did all 5 sets though! Yay!

I added a picture of all my bumps and sweat, look… I am never going to look like those ladies that look great after giving birth, doing a workout, or anything like that. But I am strong. I have bumps, fat, sweat, wild hairs, all the above. My body is strong and I am lucky to be able to do what I can. Yay!
—————————
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
——————————
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

——————————
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

Thursday 12/10/2020: 1 hour of Muay Thai

Training was great today. I was working south paw again, and working the fence clench. I am getting better at clench and working on keeping everything tight and controlling H’s head in in any of the clenches. I also need to work on selling my fein/fake jab.

With the fence clench I was working in having my elbow in the collar bone, or my elbow in it opponents jaw. Jay my friend and fellow training team mate suggested I put my elbow into his jaw when in the fence clench.

Thank you Khun Kru Krysta, for a great class.

D.O.M.S. Set in today, and my quads and hip flexors are so sore from yesterday. It was hard to work today due to muscle pain but I pushed through. Leg day though, man that workout tore my legs up.

So after training, snack, and shower, I have hypervolted my legs (read H did it for me), now I am ready to pass out.

Training:
jab cross blitzes, elbow blitzes, and skip knees in between rounds for active recovery

Jump rope to warm up

1) shadow box – jab, cross, lead kick
2) shadow box – jab, cross, rear kick

3) Jab, Cross, Lead Long Knee, Lead Kick
4) held pads for H

5) fein Jab, Cross, lead Upward Knee, Rear Elbow, Lead Elbow, Lead Long Knee, Lead Kick
6) held pads for H

7) fein low, fein high, Lead Kick, Cross, Hook chain elbow, tie up, 6x skip knee, spin off double kick
8 )held pads for H

9) Jab, Cross, rear elbow # 6, tie up, 6x skip knees, spin off, double kick
10) Held pads for H

Saturday 12/12/2020: 2 hours and 30 minutes Kali/Staff, and Muay Thai

Ok this is a red faced pic of me right after 7x 3 minute rounds of sparring.

I did the first round of sparring/pop the leather on left hand side or South Paw. They say when you enter the ring adrenaline hits and you forget your training so you have to rely on muscle memory. Guess what I don’t normally do?
Spare in south paw. Lol, my body felt stupid, like my brain was telling it to move, butt it was not listening.

The rest of the rounds I went back to Orthodox fighting. Felt better, but I did not notice when I landed in South Paw. I did not feel out of place. So I see progresssss!!!!! Yess!

I also was able to mimic what my Khun Kru Krysta was able to do and land a good hit. I scooped a jab, and returned a jab right away. Yay! She was genuinely happy I landed the hit.

Kali/Staff:

1) equise drill with low backhand and high back hand
High, high, high, backhand low, high
High, low, high, backhand low, high
Low, low, low, backhand low, high
High, high, low, backhand low, high
Low, low, high, backhand low, high
High, low, low, backhand low, high
Low, high, high, backhand low, high

2) Then we did the above with redondo

Muay Thai: jumping jacks and kicks for active recovery

Jump rope to warm up.

1) Jab, Cross, Teep, Jab, Cross, Hop/slide Teep
2) held pads for H

3) Hanuman Climbing the Mountain Lead Teep (fake rear Teep, lead Teep), hop rear kick
4) held pads for H

5) Hanuman Climbing the Mountain Rear Teep (fake lead Teep, rear Teep), Hop Lead Kick, Rear Cross, Lead Hook, Rear Kick
6) held pads for H

7) Lead Teep, Hanuman Climbing the Mountain Lead Teep (fake rear Teep, lead Teep), hop rear kick, low body hook, head hook, cross, lead kick
8 ) held pads for H

9) Rear Teep, Hanuman Climbing the Mountain Rear Teep (fake lead Teep, rear Teep), overhand, uppercut, rear knee, rear kick
10) held pans for H

Extra curricular
Sparring for 7 x 3 minute rounds. Yay!


So that was it for my week of training. I had a great time. I am still feeling good after that rest I took. I am pretty happy. I was frustrated during training on the left hand side for me. But that is normal, as it is my off hand. I will keep training this way, so one day it will hopefully feel normal for me.

Let me know what you think. Have you trained on your off side? Do you like it?

Thank you for reading. If you liked this post let me know and hit the like button, if you want to see more subscribe and please feel free to comment. I post day to day on my #sharpcupcake instagram account. And post videos there as well.

Remember, you gotta keep trying and Don’t photo edit, just go get it!