Want a quick easy soup that you can make for your family? Oh yeah anything quick and easy on a school night is the best.
Here you go. This was husband and kid approved. It was easy and I was able to set it and forget it till dinner time. This is great for the cooler weather when it is nice to have a hearty warm soup.
Ingredients:
2 lbs of chicken breasts
2 cans of black beans rinsed
1 can of enchilada sauce
1 can of fire roasted green chilies
1 can of fire roasted diced tomatoes
2 cloves of garlic chopped
1 onion chopped
1/2 tbs of cumin
1 tsp of chili powder
Frozen corn
Salt to taste
4 cups of unsalted chicken stock Toppings
tortilla chips
sour cream
shredded cheese
avocado
jalapeno sliced
Directions:
Saute onions in olive oil till translucent (if you have an InstaPot, you can do this in the pot, if you have a slow cooker sautee on the stove)
In the InstaPot or Crock Pot – add diced garlic, add canned chilies, canned tomatoes, canned enchelada sauce, canned beans, chili powder, cumin, chicken stock, salt to taste.
Add boneless skinless chicken into soup
Settings for appliances:
for crock pot set to high for 4 hours, or low for 8 hours
for an InstaPot set it to pressure, high, 9 minutes, and turn the valve to seal
Once soup is done cooking, take out chicken and shredded chicken, add chicken back in and add frozen corn. Stir together.
Top with toppings you like.
Two cups of this soup has about 260 calories, and 36 calories from fat. That of course is before you put the toppings on it.
I hope you like this recipe. Let me know if you get a chance to try it. Thanks for reading. Have a great day!
That was 12.5 hours this week of martial arts training. This month we are working on kicks. Woo hoo… One of the most awesome things about Muay Thai is the kicks. I am excited. Can you tell?
Enough babbling… on to the training…
Tuesday 10/01/2019 – 2.5 hours… BJJ, Muay Thai, and Kali – Kicking It -Sparring is a Distance Game, Stabbing It – Flow Disarms
BJJ: Practice
I started with BJJ drilling with a friend of mine for 30 minutes. I can’t tell you how many people/friends I have that have been so excited that I have started BJJ.
I worked on my Sit Up Sweep.
I was taught the Kimura for when some one bases forward.
I was taught the Americana when I get my Sit Up Sweep. Must remember to get my right leg hook in.
Muay Thai: Kicking it -Sparring is a Distance Game
In Muay Thai we started kicking this month. We started with teeps and distance drills. Because Kru Kristen noticed when we spar, all of us are either all the way in or way the heck out. So she wanted us to work on our leg game, our teeps and kicks. Being in range to do so, but trying not to get hit. That is all easier said than done. At this point while we are still learning tweaks to our form, we are doing the smaller tweaks, the more intricate work of trying to learn our distances better. She said your distances will change when you partner up with different people. I am not quite certain what that means but I will keep thinking on it.
Distance drill with teeps
Teep Lead Leg, Rear Leg Kick, Hook, Cross, Left Leg Kick
Teep Lead Leg, Lead Round House Kick, Cross, Hook, Right Kick
Minisota Shuffle
Sparring x 3 – 3 minute rounds (focus on keeping distance)
Clench Sparring x 3 – 3 minute rounds
Kali: Cut and Cover, Stabbing It
In Kali we started with knives. Single knife, but going through 1 – 5 strikes with both heaven and earth grips. Below are examples of heaven and earth grips.
Left picture is earth grip (pointing to earth), middle picture is earth grip, the right picture is heaven grip (pointing to heaven). (note: This is a real SOG knife with a live edge. We do not practice with this. We practice with dull practice knives.)
We worked on the cut and cover, and wrist locks and disarms. We flow through the 1 – 5 drill and find the openings to either disarm or wrist lock and disarm our partner.
Wrist lock to Neck and Disarm
Wrist lock to disarm
Wrist lock to stab in leg
When first wrist lock is not working c clamp to wrist lock
Disarm when they are attacking with heaven grip a la Psycho the classic Horror bathroom murder.
Here is a video of Panastas or Cut and Cover drill strikes 1-5. With a wrist lock.
This is just a straight disarm off of a cut and cover drill.
Today was a great day. I ended up doing a full 3 hours of training. We stared with BJJ fundamentals class. Can I tell you when Professor Pedro Sauer walks on the mat it still amazes me. I get to go to classes where he will teach and tell us what we should be doing. If you are new to BJJ and don’t know who Professor Pedro Sauer is you can google him, and many pages will pop up. He is one of the most sought after instructors for MA not to mention for BJJ.
Anyway he came in today and was watching our class. Squee!!! I am so lucky. I have gotten the chance to work with some of the greatest martial artists alive. Ajarn Chai (or Ajarn Surachai Sirisute ), Guro Dan Innosanto, Ajarn Trigg, Ajarn Nelson, and so many more. I can’t even name them all. Squeee!!! I am so lucky.
Ahem…sorry I digressed.
BJJ: Choking It
We worked on a sweep from when a person is trying to do a cross body choke on us.
If you are on your side facing their cross body, you grab their hand/gi with your hand, and hip up pushing their elbow on the floor. Frame your elbow into their hips. Move your body out to almost parallel with theirs, do an upa of sorts and roll them over.
Next we worked on a bat choke when some one is turtling.
Muay Thai: Solo practice, we worked on teeps and distance management, and pop the leather.
Thursday 10/03/2019 – 2 hours… Muay Thai, Kali – Teeps and Kicks, Panastas (Cut and Cover)
Ok today was great! However, I am exhausted. I had to be at the bakery at the a** crack of dawn, and well I am tired. But I was happy to go to class.
We went back to basics in Muay Thai. It was nice. I like doing that, after a month of intensive focus on fixing the minutia, or making the tiny fixes to our form/response time/distance management etc. Its nice to just do the things we know we know how to do. I worked a team mate that has had to be in and out of the gym for the past 6 months. She mentioned my kicks and and punches were really great. She could feel the difference in my power. I am so happy to hear that. Most often I don’t see it, feel it. But she and I worked together before she had to leave, and she could see/feel the difference. Woot!
Training:
Distance management drill with teep
Lead Teep to left to right 4 count or (rear round house kick , hook, cross, left round house kick)
pyramid kicks burn out
Rear Teep to right to left 4 count or (Lead round house kick, cross, hook, right round house kick)
pyramid kicks burn out
Kali – Panastas (Cut and Cover)
Whew Kali we are working on single knife again. We worked on the panastas or cut and cover drill. Where you cut the assailant, then immediately block/cover the arm you cut with yours hand, then return a shot to opponent.
We used heaven and earth grip again. We also worked on disarms and wrist locks again. The key with wrist locks is not muscling the assailant around. It is the angle you have, and compromising their center. When you bend them, left , right, over, it will compromise their grip. So an effective wrist lock is a combinations of :
Position of your body, hands, in relation to their body (break down their posture)
I love Tony’s classes. He works us hard, but he also gives us one on one tips for improving our own skills.
Today was no different. We worked on reaction timing. Where he had us timing a swinging bag and kicking it with proper form. Or he had us teeping a swinging bag where we had to make sure we teeped only when it was close enough to us.
We worked on speed. Keeping our form and working on making things smooth and fast.
We worked on staying springy on our feet. We started with drills across the mat that had us walking with our heals off of the ground, we and he then added shields while walking with heels off of the ground.
Training: these were all 3 minute rounds
Walking across the mat in Thai stance, keeping hands up for guard, and heels off the ground
Walking across the mat in Thai stance, keeping hands up for guard, heels off ground, and adding a shield on both sides.
He swings the tear drop bag at us and we have to time our round house kick to hit it and push it back.
He swings the bag at us and has us kneeing it. Rotation rounds
Lead kick, to Lead Jump Kick
Hop knees
Then working with Tony feeding us, jab, cross, hook, cross
Jab, then hop rear kick
Tear drop bag was, teeps and timing of teeps.
Then working with Tony feeding us, uppercut, hook, cross
We finally worked on how to get our foot our when some one catches it. We worked on how to push them away.
Below is a video of me working on my uppercut, hook, cross. =)
One of my instructors friends and a fighter wanted him to give him birthday kicks. I recorded part of it. Here it is.
It was a great class, and my thanks go to my instructor Tony.
Saturday 10/05/2019 – 3 hours… Kali, and Muay Thai
Ok so today is Saturday, and Saturday is the end of my training week. I have been going for 6 days this week if you include my weight lifting day. I take Sunday off and sometimes Monday depending on how my body feels. That means that Saturday I am pooped. I have had a long week of training.
This also means that sometimes it is a force of will to get up and get my butt into the gym. Sometimes it is not and I am ready and raring to go. Today though, I am exhausted, and I wanted to just be lazy around the house.
I however, did not do that. I got up early in the morning cause I could not sleep. Made mini key lime cheese cakes, and then got my butt into the gym.
I had a blast once we got started. It is starting to get a little more chilly here finally.
Kali – Bo Staff was a Kali class today
We went out into the beautiful sunny chilly morning and worked on the these running saints.
Running Saints:
St. Sabbathial
St. Miguel
St. Gabriel
A running saint is a flow drill that requires you to move quickly and aggress on your opponent. This drills are meant to help you learn how to for lack of better terms run down your opponent. So it requires you to move fast and for the defender to move fast backwards.
I have the hardest time going backwards. =) That is the part I have to work on most. Going forward and being aggressive is not the problem.
Muay Thai – Striking class
We started with distance drills. Supper important to learn, and something I am still working on. I am short and I have to get into the pocket to get blows in, but most people are taller than I am and can hit me from a distance. So these distance drills really help me understand where I need to be.
Training:
Jump rope for 1 three minute round Working on speed from teep to kick
Rear teep, rear kick, hook, cross, lead kick
Lead teep, lead kick, cross, hook, rear kick
Rear teep, rear kick, hook, cross, lead kick, rear teep
Lead teep, lead kick, cross, hook, rear kick, lead teep
Sparring for the last 20 minutes
Well that is it for today, for the week. I got a compliment on my form and flow movement today from Kru Krysta. Yay… I am so lucky to have the training and teachers I have. I am so lucky to have the supportive husband and family I have. I love Muay Thai, I love Kali, and I am falling in love with BJJ.
I kicked it, stabbed it, and choked it this week. I had a blast doing it. But I am exhausted now. So have a great weekend everyone.
Thanks for reading and as always please feel free to ask questions or make a comment. Keep working to be the best you that you can be.
This is great photography let me tell you. My breakfast in the seat of my car at 4:35 am, and a quick snap shot when I got 5 minutes to eat in the hallway at work.
So I work early in the morning. Very early at a bakery. I wake up and I normally don’t eat till after my work is done. When I calculated how long I went without food for I was surprised. I went 14.5 to 15 hours before eating. So to remedy this I tried making overnight oats.
Now this was the first time making this and I used what had on hand to make something I could eat in the morning.
I used oats, chia seeds, nuts, raisins, honey, and whole milk. I usually like soy or almond milk. So I used what I had.
I am happy to say it was delicious. I can’t wait to make and try out other variations.
It was quick, and easy. I mean it took me 5 minutes to mix together and put nuts in a baggie. Then it sits in the fridge overnight.That is a great plus. It tastes great and it was quick and easy. On not to mention healthy.
Overnight Oatmeal w/ Raisins, Chia, and Nuts
Ingredients:
1/2 cup or 4 tbs old fashioned oats
1/8 cup or 2 tbs of chia seeds
3/4 cup of milk (use dairy, or my favorite Soy or Almond Milk)
1/8 cup or 2 tbs of raisins
1 tsp of honey
1 tsp vanilla
pinch of salt Toppings
2 tbsp of Nut-rition mix
Directions:
Mix together oats, chia, milk, raisins, honey, vanilla, and salt. Mix well.
Let it sit overnight.
Take with you to work, and add toppings before eating.
Calories/Stats: Calories 556, Fat 23 g ,Fiber 14.3 g, Carbs 75 g, Sodium 110 mg, Protein 18 g
I am going to try to see if I can get my husband to eat it. If he likes it that is great. It is healthy and full of fiber. Score one for the wife and healthy foods.
This is full of fiber, only has natural sugars, and gluten free. Depending on what you put into it. This can be dairy free, nut free, and fat free.
Try it out, and let me know what you think. Thanks for reading my blog. Go out and eat healthy. =) If you get a chance to try this let me know if you liked it.
My shoulder is feeling better this week, but I don’t want to over do it. However, I do want to get a good workout in. So I opted for the higher reps, and lower weights today. This workout did the trick. My shoulders and body are tired but not over taxed. This month we are working on kicks in Muay Thai so I wanna focus on shoulders, abs, and upper body to balance my training.
I focused on more reps and less weight in a superset. Some of you might ask what a superset is. I have talked about it before, but here is a quick refresher.
Superset – In exercising terms, is simply doing two or more exercises back to back without a rest in between those exercises. You rest after you have completed a set of exercises and then repeat after a short rest.
In my workout I ended up taking sets of three exercises and doing them in a set, before taking a short 30 second break. Still focusing on the eccentric motion, but with more reps today.
Workout: 50 minutes
Ran for 15 minutes. Just steady state run. Just to get the heart pumping and to get my cardio in.
Squat + Curl dumbbell – reps- 12, 12, 12
Push ups – reps – 15, 15, 15
Bent over dumbbell row – reps – 20, 20, 20
Rest 30 seconds then redo these three exercises till you have completed 3 sets.
Crunches – reps – 35, 35, 35
Lunge + Front Raise dumbbell – reps – 24, 24, 24
Renegade Rows with dumbbell – reps – 24, 24, 24
Rest 30 seconds then redo these three exercises till you have completed 3 sets.
Inclined bench press – reps- 20, 20, 20
I missed my BJJ class today cause I had to work with really small children today for my job. But I got this workout in so yay for the small wins.
Listen to your body. Keep working on being the best you that you can be. Thank you for reading and I hope you are having a great day. My respect to you and your family.
Feeling good. My cold seems to be in the rear view mirror. So today I started my weeks training. With BJJ in the morning, followed by my run weight lifting workout. Yay for reaching daily goals.
Often times I cling on with all my strength mentally and physically to my training. Some times it takes just coming in and working through the training for that day. Some days you just don’t feel like you are making all that much progress. Sometimes you have to cling like an angry sloth. Sometimes you don’t feel like going in, and that is when you drag your tuchus into the gym. Because even if you are not feeling it having the tenacity to keep going and keep training will pay off in the end. Hours on the mat will start to add up.
Monday 9/23/2019 – 1 hour Brazilian Jui Jitsu
This is the second day of BJJ, and I am loving it. When you start a new martial art, or any kind of skill. It is hard to remember everything you did. I think it is partially cause a person does not have all the vocabulary. At least that is the case for me. I am trying to make sure I write it down right after class or I will forget. I call it a when if I can remember some of it. After a while I feel that just like my Muay Thai and Kali, I will retain more and more. I just need to build up my foundation.
Warmup:
Rock to balance
Teeter Totter to balance
Cross sit
Cross sit to lunge and stand, then reverse
Training:
Standing Guilatine
Making sure to lean on the person, remove space around their neck by pulling your hand in, thumb up, grab with your other hand.
This is to remove oxygen to partners brain
Standing Cross Collar choke
Palm up/Palm up 50/50
Make sure to have thumbs behind ears, wrist on neck
Move head up with inserted arm to get under and grab collar
Turn wrists toward neck, as you squeeze
Push forward with hips, and push chest out through arms
Palm up/Palm down 80/20
One arm is framed on neck
Lean over and put other arm over hand holding collar
Bottom arm is pulling
From Guard Cross Collar choke
Same as above just you are on the ground
Break down partners posture
Grab collar, and perform cross collar choke
Keep hips up for closed guard
Sit Up Sweep
When opponent posture up grab collar and ride up
But elbow or hand back on mat
Trap opponents arm
Sit in opponents lap
Point your toes so you don’t break your ankle or knee
Roll onto knee and shin
Put your leg in opponents armpit to push them over, and get high mount
Kru Kristen, described part of the sit up sweep move, “hanging on like an angry sloth.” That made me laugh and it seems not only does it work for this particular sweep, but it also to training.
Tuesday 9/24/2019 – 2 hours Muay Thai and Kali – Seeing openings and being fast enough to take them.
Back at into training and so happy to see my team mates. I love seeing their smiling faces and they all said they were glad to have me back. Today was a big day for training. When we were sparring I saw an opening and got a cross in. Furthermore my instructor was watching us while I did it and she said, “yesssss… Tanya! That is how you do it.” I was shocked and amazed, and I looked at her amazed I got a hit in. She imediately said, “Don’t look at me while I am coaching you.” I was just so surprised.
Not only am I seeing the entries, but today I was quick enough to get them in. Well at least this time. I am sure I will make more mistakes along the way. However for today I did good.
It seems to be the case so far in training. You get to the point where you can see an opening but aren’t fast enough to take that opening and get a strike in. Then you see an opening for a strike and you become fast enough to see it and execute. Here is hoping I am crossing in to that territory.
Kru Kristen said everyone is looking good and have learned so much. We are applying what we are learning so this makes her happy.
Thai Training:
Warm up –
Jump rope 3 minutes
Shadow Boxing 3 minutes
Boxing –
Parry the incoming Jab
Windshield wiper and shoulder check opponent
Upper cut rear hand
Lead hook
Cross
cut the corner, or get out
upper cut burn out for 1 minute
Parry or catch the jab
Parry the cross
Shuffle or lateral in and shoulder check
Lead upper cut
Cross
Bob and weave out
Upper cut burn out for one minute
We then did 3 rounds of 3 minute sparring.
This is where I got my hits in.
3 rounds on the heavy bag. I opted out of clench sparring to baby my shoulder a little bit.
1 round of flutter kicks
10 burpees
Kali Training-
We worked on stick grappling again. We covered the inside and outside disarm, using snake and vine technique.
My partner was trying to figure out a way to get up when the person they are fighting has their arm, they got up in such a way as to have their head down and then were on their knees. So I saw the guillotine and I took it. Kru Krysta said, “that is great! A sneak guillotine!”
Eqquise, kumbiata switch, crash into the person with your shoulder, start walking stick down, pain compliance on pressure points on side of body, then to double leg and behind knee. Push with shoulder and dump person. Get out and hit knees and angles to shatter them then run away.
Eqquise, kumbiata switche, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
Eqquise, inside deflect, paper cutter on the arm and breaking opponents posture.
Eqquise, inside deflect, pull oppnents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down.
Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.
Today was a great day in training. I was seeing openings and at least attempting to get them. I got punched in the face many times today, so I am by no means an expert. But I am really happy with my performance today.
Wednesday 9/25/2019 – 2 hours BJJ and Muay Thai – spring on your toes
It’s official I am now officially a jitsu-Er. I took the plunge I did three classes, this was my third and I loved it.
BJJ training- We worked on breaking posture of opponent. Compromising opponents elbow to break posture Using a hand lock and blade of wrists to remove opponent posting with one arm to break posture. Sit up sweep
Thai training- We worked on elbows, putting power into them- like honing a sword isolating movement. Kicks, to shields to elbow entries I need to work on being springy on my feet
Sparring. I felt like wow. Just like I did not know what I was doing. Today I seemed to forget all that I learned, when punches and hits were coming at me. I got into my head, and I keep thinking that if I am getting hit I am doing something wrong or I did not block correctly. Sometimes I do miss a block, but sometimes it is just my opponent saw an opportunity and took it. Not that I was bad, but that they were even better. I need to keep this in mind so I can get out of my head space.
It is so much fun. If you are in the Reston/Herndon area you should visit the One Spirit Martial Arts Gym. http://virginiabjj.com/Thank you to my trainers Mike H, Kevin, JD for BJJ, and Tony in Thai.
P.S. I fit in a smaller sized gi than I thought I would. Woot!
Thursday 9/26/2019 – 2 hours Muay Thai, Kali – Blade Seeks Flesh, and Stick Seeks Bone
In Kali “Blade seeks flesh, and Stick seeks bone”
Paul S. our resident ninja
What the heck does that mean? You may be wondering that. As my friend Paul S. put it. Use the stick to hit, or put pressure, make painful on your opponent/assailant. Stick on bone hurts a lot, and also can shatter bone. Blade seeks flesh is just that. A blade is meant to cut the flesh, to remove some or sever tendons to keep your assailant from running after you.
Wow class was amazing. I had a great time. I was complimented on my form. I was dropping my hand a little when I threw my cross. Gotta work on that.
Muay Thai Training –
Warmup – jumping rope and stretching
jab, cross, rear knee
jab, cross, lead elbow, rear elbow, rear knee
jab, cross, lead hook/lead elbow, rear knee, rear kick
jab, cross, lead hook/lead elbow, lead knee, lead kick (I did a stutter step on this one)
Kali training –
Inside deflect disarm/snake
Inside deflect plus sign disarm/vine
Outside deflect disarm/snake
Outside deflect equal sign disarm/vine
Eqquise, kumbiata switch, tricep smash, stick assisted rear naked choke, and hold the arm with weapon to hip.
Eqquise, inside deflect, pull opponents hand with weapon to third point in the triangle, insert stick between the legs of opponent, step on foot and then push and pull to take opponent down. Alternately you can use the punio pull out their knee while standing on their foot and pulling them over to 3 rd point in triangle.
Eqquise, inside deflect, pull opponents hand with weapon down toward their own body, insert stick between opponents body, and bicep, and using opponents back or hip, leaver them down while standing on their foot.
Below is a video of me doing the rear naked choke.
I really enjoyed the chokes, maybe a little to much. But they are fun. I am amazed that I could remember all of these drills. We worked on all of these. I had to work in the bakery early this morning. I got in at about 4:50 am, and did not get out till later almost 11 pm. To say I am tired is an understatement. But I did it, I clung in there, I came and I trained. Did I think about not going in, yup. But I am glad I came in.
Stick-to-itiveness… its a strange word, one I have heard since I was a child. It’s a informal word in U.S English. According to Merriam-Webster a (famous in the states) dictionary publisher it is:
US, informal: the quality that allows someone to continue trying to do something even though it is difficult or unpleasant
So yes this week has been about, stick-to-itiveness, perseverance, tenacity, or just hanging on like an angry sloth. I went into the gym to train even though I was tired, I went in even though I had a bad day, and I went in because I wanted to. However, when my body (read scoliosis) was telling me to take it easy I did just that. Friday night I listened to my body, and stayed home from my workout.
Today/Saturday I missed class due to my re-certification class for CPR, AED, and First Aid. I need this cert for work, and I am happy to be re-certified. Tenacity is a good quality to have, but don’t let it give you tunnel vision like I get. Like all things, take everything in moderation. To much of anything is not good for you. Listen to your body, do the things you need to do, and enjoy a day off if you need it.
Thanks for reading. I hope you are having a great weekend. My respect to you and your family. Keep working to be the best you can be.
If you have been anywhere in the metropolitan U.S. of A, you will notice that smoothie bowls are a thing. Especially in the summer when its hot and you don’t want to eat something hot. As fall is kicking in and its going to get colder and I don’t know about you but I will want less cold foods and more warm, or warming foods. But since it is still only the fall and summer is still holding on I thought I would post this.
Its easy peasy. Choose a frozen fruit you like, or a mix of them. Have frozen bananas on hand. And choose your toppings. For this one I chose nut and dried fruit mix for the healthy fats, a few dark chocolate chips to feel like I am getting a treat, desiccated coconut, and frozen raspberries.
You are going to blend the frozen fruits till you get tiny chunks of fruit. It kinda looks like confetti. It will look a little like this.
After you get the frozen fruit mix into tiny chunks, you add the liquid. Today I used soy milk and water. Blend again till smooth and you get something that looks like soft serve ice cream.
Tropical Smoothie Bowl
Ingredients:
2 cups of frozen fruit (this was a tropical fruit mix)
1 frozen banana
4 tbs of soy milk
water as needed alternately you can use juice instead
Topping ingredients
2 x tbs Nut and fruit mix (I used planters NUT-rition)
1/4 frozen raspberries
1 tsp of dark chocolate chips
2 grams of desiccated coconut
Directions:
blend the frozen fruit till it is in small chunks
add liquid and blend till smooth, add water if needed
put the smoothie in a bowl and add toppings and enjoy.
So my body has been… well I have had to navigate around my bodies issues. My scoliosis acting up, my shoulder is annoyed at me, and on top of it all I had a cold last week. It made my training almost non existent. I did two days of martial arts training out of the 6 days I had planned.
However today… today is a new day of a new week and I am doing well. So I am babying my shoulder still, my back is feeling good, and my cold is gone. I focused on eccentric training today.
There are three stages of muscle movement. Isometric contraction – or when you muscle is activated, but it is held in the contraction, not allowed to lengthen or shorten. Example…For instance carrying a box of breakable glass. You might hold it out in front of you. Concentric contraction – when you activate your muscle, you cause tension, and shorten your muscle. This is the most understood muscle contraction. Example…When curling a dumbbell. You are using concentric contractions to move the weight up. Eccentric movement – it is a contraction while lengthening your muscle. This one is harder to wrap your head around. Example…when you have curled the dumbbell, and slowly lower the dumbbell back to neutral postion.
Eccentric/Negative Training – is when focus on slowing down the elongation of the muscle. When you slow down the elongation of the muscle you are slowing down the movement while keeping a contraction the muscle. This kind of training is also called negative training. The muscle has to absorb the energy.
Workout: 15 minute HIIT Run
3 minute warm up walk
2 minute run
30 second sprint
2 minute run
30 second sprint
2 minute run
30 second sprint
2 minute run
2 minute and 30 second walk
Weight Lifting: 31 minutes
Reverse lunge– with two 10 lb barbell curels (focusing on the eccentric lowering of the barbell for the count of 3 seconds) x 50 lunges
Bulgarian Split Squats– reps – 10, 10, 10 (making sure to focus on slowly lowering your body for a count of 3 seconds)
Side lunges– x 50 lunges
Flutter kicks– as many as you can do in 1 minute x 3
Hip Thrusters– with a 45 lb barbell reps – 10, 10, 10 (focusing on after raising the bar and engaging the glutes, slowly lower the hips for count of 3 seconds before raising again.)
So yeah today has been a good day. I started today off Brazilian Jui Jistu, and then did my weight lifting workout.
If you get a chance to try it out let me know what you think. Thanks for reading. My respects to you.
This week marks the start of my third martial arts I am going to train in. Brazilian Jui Jitsu is whats on the plate. I have some trepidation. I have scoliosis and moving my neck wrong, or wrenching my back can have unpleasant repercussions for weeks at a time. Repercussions like pain from misalignment and having to modify my movements. So its a big step. I just have to go slowly and listen to my body. With that said I am excited and looking forward to this.
Cross Training– cross training is a training technique that uses different kinds of muscles, and different parts of the body.
Cross training for instance is a swimmer training in swimming and then training in weight lifting 2 days a week. The athlete uses some of the same muscles and some separate different muscles in both training. If you just train one type of sport/muscle you run the risk of injury or lop sided muscle development.
So I will be adding another type of cross training. I will be adding grappling to my repertoire. Here is hoping it goes well.
Monday 9/16/2019 – Brazilian Jui Jitsu
First day of class for BJJ. I got to the gym, got my gi, and sat on the mat.
Let me say it was awesome. I am worried about my neck and back but I had a blast working with my friend in who I train with in Muay Thai.
I called myself a non belt, as this is my first day. So as a non belt I just listen and try to remember and execute every move as Kristen taught us.
We warmed up with active body movement that had us lifting our hips, rotating and stretching. Things I did not realize at the time we were going to do for the moves we were learning that day.
I learned the basics of triangles and thumbs up one hand lapel grab bent arm to hammer lock. I was even able to execute them.
The main thing I learned in BJJ is hips off the mat, and positioning is key to executing the moves correctly.
This martial art is different from any of the striking martial arts I do. While less energetic in the sense that nothing is coming at my head or my body, it is dynamic in the sense you feel your partners moves more than see them and react to them. You feel your partner shift weight and then you react.
In this class they focus on 1 training skill standing up and 1 training skill laying down each class. Afterwards they roll with each other to practice the things they learned.
Since I am brand new. I just worked on the drills we worked on.
It was a fantastic class and I intend on going every week at least once a week, maybe twice.
Tuesday 9/17/2019 – 2 hours of training Muay Thai and Kali
Muay Thai: Boxing and Elbows
Training: We worked on boxing with elbow entries and elbow entries after defense.
We warmed up with 100 jumping jacks, stretching, and then range management plus sign drilling.
Elbow entry after attack, or after you throw a jab and cross.
Jab, cross, left horizontal elbow, to downward diagonal, boogie out, or bob and weave out
Elbow entry after attack, or after you throw a jab.
Jab, slide in left Tach Malach elbow or spearing elbow, to right downward diagonal elbow, grab the neck and run the knees
Elbow entry after defense, or after you catch a jab, and scoop a cross.
Parry incoming jab, scoop an incoming cross, pull opponent to you while scooping, left horizontal elbow, spinning back elbow, to reverse back elbow, to superman elbow. Then boogie out or bob and weave out.
Main points to remember when doing these:
Range management – when punching you are using full extension, when elbowing slide step in, use your hip for torque to get power in. For the spinning back elbow, step to your oppoenents left hand or right hand side when throwing horizontal elbow but do not over rotate on horizontal elbow.
Site your target before throwing the spinning back elbow. Like a dancer spins their head around and focuses on one area of the room.
Stay all the way in, by bob and weave and cutting the corner, or stay all the way out, but booging out and getting out of the pocket.
Kali – Stick grappling
Kali we worked on stick grappling. Kumbiata switch into the crash. Then used the stick for pain compliance, to a double leg take down. We learned break knees and break ankles when you get out. Or knee separation, calf explosion, to ankle lock that breaks the ankle. Also how to leverage my shortness to break ankle. Yay!
Have you ever had a light bulb moment in your training? I have. Today was one of those days where I had that moment. We were covering one of the leg/ankle locks after you take you assailant down to the ground. This particular ankle lock/break I have a hard time when taller people, cause I am short. So no matter how much I stand up it does not work. I might get a pain compliance tap out of the person, but actually getting a break in the ankle I would not get. I just don’t have the leverage. Well I learned a ankle lock/ankle break that used leverage an a well placed foot on the assailants other leg while I stood up. This gives me great leverage.
Also I learned in a stick grappling situation, my height gives me an advantage in another area. When my opponent is trying to separate my knee, or explode my calf, or ankle lock me they are closer to me and I can hit them with my stick. Where when I do it to them, when I blade my body they can only get a small piece of my shoulder. So being short in this instance is the best.
Training:
eqquise (being sure to hit with intent, or putting the stank on it ), low back hand, high back hand.
Figure 8 (being sure to hit with intent), to low back hand, high back hand.
eqquise, kumbiata switch, crash into the person with shoulder, grab them and control/compress arms with your body and stick. Make sure head is behind them.
eqquise, kumbiata switch, crash into the person with your shoulder, start walking stick down, pain compliance on presure points on side of body, then to double leg and behind knee. Push with shoulder and dump person. Get out and hit knees and angles to shatter them then run away.
Counter to the above take down, get double under hooks, square up and you can either:
Snake bite the spine (pain compliance)
break their poster with the stick in the middle of back. Lean forward with your head and shoulders on their chest, and just walk forward.
We then played (taking time to explore what we learned and try to find the entry). We used soft sticks to kumbiata switch and tried to get your opponent on the floor. From there we we mounted and it end up in grappling.
Sometimes people get so caught up on the weapon, that it is not the answer. When grappling maybe the stick is not helping, don’t be afraid to get rid of it and refocus on opponent. Using their body to make them compliant.
What is the saying about best laid plans?
“the best laid plans of mice and men often go awry”
Scottish Proverb
So this week, I missed Wednesday – Saturday Class. My husband came home from a work trip and wanted to take Wednesday off. So we did. Little did I know I would come down with the plague that my kids brought home.
So I have been convalescing nursing a cold and a slight fever. I have missed 3 days of training and am a little miffed about it. But today/Saturday I feel… I may be feeling like I am on the upswing.
Yeah best laid plans and all that. I did not want to get the rest of my team mates sick. I really was feeling dizzy and icky for three days. So its far better for me to stay home. Even if my inner 5 year old is throwing a fit cause she cannot have what she wants (which is to train martial arts) when she wants it.
Thank you for reading this sadly short blog about my two days of training. I hope you have a great day.
Warning:This is a hotly debated topic among the fitness world. Some people really swear and live by them, and some people say they are not needed or only certain supplements are needed.
When I first started my fitness journey, supplements seemed to be popping out of the wood work. I could look at a fitness article without there being at least three adds for what would help me with energy, recovery, and muscle building. Or do I want the best performance for the time I put into working out? If so then use this product!
My head was spinning and I was so leery of being scammed that I tried to do as much research as possible. Because who does not want to get the best out of their workout, and not waste their time doing their workout? I decided to just change one thing at a time. I just wanted to get my body moving, and find a workout that I did not hate. That was my goal. I focused on working out then on my diet, trying to get all the nutrients in that I need. Because I thought and still do, that you can get most of the nutrients you need out of the food you eat. So even though I did research I still sat on all my information and just ruminated on it.
Now I do take supplements but use them just as what they are supplements. I take them to supplement my nutrition. I do not rely on them however have found them to be helpful.
If you are just starting out, and or just working out 2 times a week, at a very moderate to light level. Then I really don’t think you need to take these supplements. If you tighten up your nutrition and can get your protein, carbs, and fats in through food. Stick to that.
However, if you are training hard, doing HIIT workouts, training more than twice a day, and more than 30 minutes at a time… then I have found for my body, the supplements actually have helped me. Again, all I can speak to is what has and is working for me at the time. Experimentation is the key. Find what works for you and your body. Also of note, I am not a great meat eater. As a matter of fact I prefer plants to meats. Just as something my body processes better. So for that reason these supplements actually help me.
Ok So my “stack” of supplements I take are as follows:
(note: I am not sponsored by any of these companies and I am not paid by anyone to say this)
Pre-workout – BCAA’s + Caffeine – I take ON BCAA’s
Post workout – Recovery after strenuous workout, contains BCAA’s, B vitamins, electrolytes, replenishes glycogen, and carbohydrates –I take Vega Sport Recovery
Nuun – is an electrolyte replacement for hydration, low calorie, and low sugar. (15 calories, 1 g sugar, 300 mg sodium, 150 mg potassium, 25 mg magnesium, 13 mg calcium
Every day – Multivitamin, vitamin D, Glucosamine and Chondroitin ( This was prescribed to me by my doctor after my herniated disk. But is a great addition to your supplements as you get older for joint and cartilage repair.)
What is a BCAA? There are 20 amino acids your body uses to synthesize proteins. Nine of the 20 are considered essential, and your body cannot make these you must ingest them. Three of the 9 essential amino acids are the branch chain amino acids or (BCAA). They are Valine, Leucine, and Isoleucine. As a primarily plant eater I have a hard time getting in quickly soluble proteins. When you take the right supplement, you get all the BCAA’s that your body needs to repair your muscles from a strenuous workout.
These are the 4 benefits of BCAA’s:
Decrease muscle soreness- BCAA’s decrease muscle breakdown that can lead to soreness, so you have DOMS (delayed onset muscle soreness) for a shorter period of time.
Builds muscle – BCAA’s leucine activates protein synthesis, to help build muscle
Prevents muscle wasting – When your body is low on BCAA’s it will break down your current muscle and re-synthesize its proteins for what it thinks you need. This breaking down and re-synthesizing is normal body process, and the BCAA’s help prevent that even if its just a little bit.
Reduce exercise fatigue – BCAA’s are used up when you exercise, and as the levels of BCAA’s decrease in your blood, your body releases tryptophan to your brain, which makes you brain think you are tired and fatigued. The theory is taking them before workout keeps the levels high in your blood and therefore you can work harder for longer.
You don’t need the BCAA’s before every workout, and you don’t need to drink the Vega Recovery after every workout. You want really want to take them only if you did or are going to do a hugely strenuous workout. Also you want to take time off taking the preworkouts that have added caffeine in them.
Here are some BCAA’ rich foods:
Greek Yogurt
Eggs
Chicken
Turkey
Tuna
Beef
Milk
Soy Powder/Milk
Whey powder
Why Are These Supplements Great For Me?
Here is why they are great for me. Over the holidays, I ran out of BCAA’s. I went for a month without them, and I was doing fine. However, I noticed that my muscle fatigue and soreness was sticking around a bit longer. I took it again last night and had a much better sleep this last night. I woke up not feeling like my muscles had been run over.
Also during Thai Camp, I became desalinated. I took my BCAA’s in the morning and made sure I was drinking plenty of water. This is great for a normal workout but after about 4 hours of working out that day, water and pre BCAA’s was not enough. I got a major cramp in my calf, and needed magnesium, potassium, and salt replaced. It also took a massage therapist to help me calm the muscle down. I was facing another 3 to 4 hours of training that day, and I made sure I replaced what I lost in sweat, and what my body was burning through.
Again do your research, find something that will work for you. If you are vegan or vegetarian a great product I like and its called Vega. As with everything, look at the ingredients and make sure they source their ingredients from reputable places, and with good nutrition.
As always thanks for reading. My respects to you, and have a great day!
Muscle memory… in general I don’t think I know much. I mean when it comes to martial arts. I have been training for nearly two years in Muay Thai and Kali, with a smattering of JKD, Silate, and very little BJJ. I am often looking toward the next little thing to tweak. The next skill to learn. So when my instructor says, we are doing X, and I know exactly what to do I am amazed. Further more when my instructor says we are doing Y, and I am hazy about the terminology but I have done it so many times, in so many different configurations, that I have muscle memory, and my body just does what I need it to do.
I googled Muscle Memory and this is the first response that came up: “The ability to reproduce a particular movement without conscious thought, acquired as a result of frequent repetition of that movement.”typing relies heavily on muscle memory” “
Tuesday 9/10/2019 – 2 hours of training Muay Thai and Kali
Muay Thai – compliments on my movement, heck I am moving more.
The ability to reproduce a movement without thinking about it. Yup! This week I am noticing more muscle memory. Movement… I am moving more. By this I mean pivoting my feet correctly, getting in and out of the pocket, cutting corners, and in general just getting out and away from strikes.
I got a compliment on my movement. My instructor Kru Kristen is so happy to see me moving more. What I mean is my pivot is much better on my punches. My head movement is getting better. I am getting my head off the line. I am slipping the punches more. I am covering with windshield wiper more. I am in general upping my fight game. Yay!
Today we worked on: Countering jabs and returning strikes
Parry jab down and returning a jab right away. (This is great for taller people, or people taller than their opponent. )
Parry the jab slip and return a gut jab (This is better for the shorter people.
Scoop the jab, pulling in your opponent, and then returning a over hand. (This is good for almost all people)
We returned hook, or upper cut, cross, and then bob and weave a hook to head, then boogie out or step in and shoulder bump.
Kali – disarms and chokes
In Kali, today’s training muscle memory kicked in. Because when my instructor asked us if we remember the high box. My brain did not remember the term, but when we were working on the drills, my body kicked in. 15 strike, block strike incoming, strike 2 returned, block incoming strike.
We worked on disarms, inside deflect which is plus sign disarm, and vine disarm.
We worked on disarms, outside deflect which is equal sign disarm, and snake disarm.
We worked on kumbiata switch to triangle chokes
We worked on getting out of those chokes and returning a paper cutter choke.
Today was a great day of training.
Thrusday 9/12/2019 – 1.5 hours of training Muay Thai and Kali
Class was fantastic today. I love love love Muay Thai and Kali. I can’t put into words how much I love the martial arts styles. I will try here… I really believe it is because of my two great trainers/instructors, and because of the culture of the gym. Because of these two ladies their teaching style and encouragement, this is such a part of my life that I rearrange my other obligations and jobs so that I can continue and improve my skills with these ladies.
I am crazy enough that I am going to try to add in BJJ into the mix. I am going to try to see if I can at least attend one BJJ class a week, maybe two starting next week.
Muay Thai – Countering crosses and returning strikes
In Muay Thai now, I know how to do many things. I don’t know all the things mind you. I rely on my muscle memory to carry me through, and then I try to focus on the little tweaks I need to make. Like lifting my elbow to more horizontal to throw the hook correctly. Working on my foot work (meaning pivots, and getting in and out of the pocket). In general working on my form. I know the basic drills, now its time to tweak and improve my fight game.
Parry jab, and parry cross down, returning a cross to head(This is great for taller people, or people taller than their opponent. )
return hook, cross, then bob and weave to get out
Parry the jab, then parry the cross slip and return a chest cross (This is better for the shorter people.)
return hook, cross, then bob and weave to get out
Parry the jab, then parry the cross slip and return a gut cross (This is better for the shorter people.)
return body hook, head hook, cross, then bob and weave to get out
Then we worked on pop the leather. Where each two group person does a 4 count combination.
Kali – disarms
We worked on disarms and chokes as well again. Today I had to leave early to go and get H from the airport. He was coming back in from a business trip.
I was acting as a single parent for 4 days of the week. Let me say those single parents out there my hats off to you. I was happy to see my husband, but I was also so happy to have my partner and fellow parent here to help with the kiddos.
This week I only made it to two of my martial arts 5 training days. Wednesday baby girl was sniffling and had a runny nose, and I was on my own so I decided to let her rest. On Friday I had my husband home and we got a much needed date night away from the kiddos. Today we decided to just rest and let everyone recoup. Life happens and I feel like I have grown realizing that not all the time will the schedule work.
I have a new martial arts class to look forward to this next week. Brazilian Jui Jitsu, I am hoping it will be ok for my back. All I can do is try it out and see.
Keep working to make yourself the best you can be, and thank you for reading. As always please let me know if you have any questions. My respects for you all.
Thinks with Spinks 