Workout/Martial Arts 07/13/2020: How do you stop overthinking, and just start doing?

I am… I am often told I am proficient Muay Thai skills. I have clocked about 2 1/2 years of training with an instructor or at seminars. To give you perspective. April of this year would have been my 2 year mark since officially starting Muay Thai. What this means is that an average person will clock 2 classes a week, each class is about an hour, so 2 hours a week. I was clocking 5 classes or 5 hours a week. I often say mat time is key, even if it feels like you are not learning anything, or you are messing everything up. I can teach people the basics of Muay Thai no problem.

I say all this above because my biggest problem right now is getting into my head, or overthinking things. I need to just trust that I know the strikes and let my body do its thang.

I am going to work on getting back into my flow. Sabai Sabai as coaches in Thailand say to their Muay Thai students. I am going to work on making the training fun, and less about just making sure I execute the strikes 100%

I write more about Sabai Sabai in my Thursday training entry, if you are interested.


Monday 07/13/2020: 47 minutes – 1 mile run, and 34 minute Calisthenics workout

I woke up late for me, 8:30 am. I could not get myself to get out of bed. So I dragged myself out of bed, went on my run, and did my Calisthenics workout.

Workout of the day: MUSCLE MAKER thanks for the words thank you Patricia Church-Reeves. Both words done as a superset, 1 min rest between sets. Each superset done x3.

M) 30 Plank Jacks
U) 30 Bicycle Crunches
S) 30 seconds Fast Feet
C) 20 High Knees
L) 15 Mule Kicks (with resistance band, 15 each leg)
E) 15 Push Ups

M) 30 Plank Jacks
A) 30 Star Jumps
K) 20 Russian Twists (with 25lb Kettle Bell)
E) 15 Push Ups
R) 30 Explosive Sit Ups (changed from Crunches cause I wanted more difficulty)

I was drenched and it was a great workout. I did it fasted and ended up having brunch at 11 instead of breakfast. Lol

Tuesday 07/14/2020: 1 hour and 15 minutes Muay Thai Training

We worked on on the same combos we did on Saturday however, instead of doing it as partner drills we worked on pads. We were focusing on power and strike response. So we added shields after every combo. And boy do my shins feel it today.

We worked on some kick response drills after class. Which is opponent strikes, and you immediately kick back. This is done to speed up your response and get you conditioned to strike back when you are hit. My shins were throbbing at the end of the night.

Kun Kru Krysta changed up the active rest today and we had to do skip knees between rounds. It was so hard and great. Thank you so much Khun Kru Krysta.

Training: 25 skip knees between rounds

1) Jab, Cross, Lead Teep, Jab, Cross, Rear Teep…repeat
2) I held pads for H

3) Jab, Cross, Rear Kick miss, Rear Side Kick Jab, Cross, Rear Kick shielded, Lead Teep Jab, Cross, Rear Kick shielded, Lead Side Kick
4) I held pads for H

5) Jab, Cross, Hook, Chain Elbow Strike, Spinning Rear Elbow, Teep
6) I held pads for H

7) Jab, Cross, Long Hook, Spinning Back Fist (focus on range management you need to throw a Long Hook, and not step to deeply for back fist)
8 ) I held pads for H Burnout Drill

9) Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Cross, Hook, Switch Kick, Lead Shield
10) I held for H

Kick Response

1) Rear Kick, opponent shields returns kick
2) Lead Kick, opponent shields returns kick

So something I don’t write about often is the rolling out process. Cause I hate it. Muay Thai will F up your shins if you don’t roll out the knots. Those adhesions will also hinder your mobility. Muay Thai is not the only sport to cause adhesions. Most sports you get them only in the muscle. But in Muay Thai you get the swelling, bumps, adhesions on your bony parts like your shins.

It sucks to roll out, it hurts to roll out, but it is necessary. The pic with lacross ball, Tiger Tail, and Thai Oil are my main tools. That and a foam roller. It will hurt but, sometimes you have to do the hurt work to grow.

Wednesday 07/15/2020: 1 hour workout. 1.5 mile run, 28 min Calisthenics, 10 min Core workout

A little bit of work and sweat equity will pay off in the end. That is what I told myself today when I woke up not wanting to do a workout this morning. It was hard to get up and get my butt out the door but I did it. Bonus I feel accomplished for going on my run and doing a tough workout.

Not everyday is going to be sunshine and roses. So celebrate the accomplishments you get through that day. I got up at 7 am and got my butt out the door first thing.

Workout: Calisthenics workout of the day is SHAKE and BAKE, thank you Carver Hudson for the word. Words done as a superset each superset x 3 – this was heavy in agility and leg work so I added a core workout after it.

S) 30 seconds Fast Feet
A) 30 Star Jumps
K) 20 Russian Twists (w/ 25 lb Kettle Bell)
E) 15 Push Ups

B ) 20 Squat Jumps
A) A) 30 Star Jumps
K) 20 Russian Twists (w/ 25 lb Kettle Bell)

Workout: I did the Dana Linn Bailey 10 min core workout

https://www.google.com/search?client=safari&channel=iphone_bm&ei=TR0PX4LAEI7DytMPtPGX4AU&q=dana+linn+bailey+10+min+ab+workout&oq=dana+linn+bailey+10+min+ab&gs_lcp=ChNtb2JpbGUtZ3dzLXdpei1zZXJwEAEYATIFCCEQoAEyBQghEKABOgoILhCxAxBDEJMCOgIIADoGCAAQBxAeOgQIABBDOgcIABBGEPsBOgUIIRCrAjoICCEQFhAdEB5Q0SdYx0JgllFoAHAAeACAAa8BiAHIB5IBAzguM5gBAKABAQ&sclient=mobile-gws-wiz-serp#kpvalbx=_WR0PX-WTIdmJytMP356dsAU44


Get out there, get active, and fight for what you believe in.

Thursday 07/16/2020: 1 hour of Muay Thai training

Ok today… let’s just say I was really having a hard time finding my flow, finding my rhythm. My instructor told me “Sabai, sabai.” [pron. suh-BYE suh-BYE]. From my understanding there is no literal translation in English. Like most words in Asian languages it has more than one meaning. (I experienced the same thing in Japanese when talking to my grandma and mother.) However, it is the Thai way to say: relaxation, happiness, peace, go with the flow.

I tried to let go. Slow down my pace, stop trying to force the moves, and took a beat to center myself and feel the flow/change as my body moved through the drills. It took a few rounds for me to get back into the flow.

I write this because I told myself I would record all aspects of my training and here is one part. The lack of flow and ability to get into my training right away. Everything is not going to be perfect every day.

On top of it all my shins are killing me wee! So today’s training was great but took me a sec to get into.

Also we did a new burn out between drills about 4 times I loved. It was : Squat and lead kick, Squat and rear kick. I loved it.

Thank you Khun Kru Krysta Scharlach for a great class.

Training: {squats/jump squats, and squat kicks between rounds}

1) Lead Kick, Cross, Hook, Rear Kick
2) I held pads for H

3) south paw stance- Lead Kick, Cross, Hook, Rear Kick
4) Teep, Lead Kick, Cross, Hook, Rear Kick

5) I held pads for H
6) south paw stance- Teep, Lead Kick, Cross, Hook, Rear Kick

7) Jab, Cross, Lead Kick, Rear Kick (a favorite combo of mine)
8 ) I held pads for H

9) south paw stance- Jab, Cross, Lead Kick, Rear Kick (a favorite combo of mine)
10) Hop Kick, Cross, Rear Knee, Rear Kick

11) I held pads for H
12) south paw stance- Hop Kick, Cross, Rear Knee, Rear Kick Burnout

13) Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Hook, Cross, Rear Kick
14) I held for H

So in the end it was a good day of training. I put the time in on the mat and will continue to try to grow.

Saturday 07/18/2020: 2 hours of Staff/Kali and Muay Thai trainingand core workout


It was an awesome set of classes thank you for taking your time to teach Khun Kru Krysta 🙏🙏.


In boxing the power comes not only from your arms, it arguably comes more from your hips. Just like in Muay Thai the power comes from the snap of you Hip/torso, and the turn.


Today because my body was tired and my leg/knee/shin/ankle were letting me know I focused less on power and more on flow, mechanics, and weight shifting.

Kali:
Full Box – Opponent throws a 15, you roof shield, return a 1 angle strike, they meet your strike, return A 4 strike, you stop it with a downward strike, you return a 3 strike, they block, and return a 2 you shield that strike, you throw an angle 15 strike and you continue on. It’s hard to write out our training some times. So the short hand is easier to write.


Main combo for Kali was – Full Box – angles 15,1,4,3,2 repeat
Switch it up by changing hand positions so that you use back hand on 4, block 3, return backhand 2, roof shield the 15, switch hand positions to forehand.


One of the main things I like about Kali with staves is the fact that when you do the above drill with single stick, double stick, or staff the way you move your body changes. That alone makes this Kali so mind bending. I Love training this art❤️.

raining Muay Thai: I did pushups between rounds for active rest

1) Jab, Cross, Rear Knee, Jab, Cross, Lead Knee
2) South Paw: Jab, Cross, Rear Knee, Jab, Cross, Lead Knee

3) Jab, Cross, Hook, Chain Elbow, Lead Knee, Rear Kick
4) I held pads for H

5) Jab, Cross, Rear Knee, Lead Elbow, Rear Elbow, Rear Knee- then either lean, tie up and skip knee #2, Rear Kick
6) I held pads for H

7) to baby my leg I did burn out: Jab, Cross, uppercut, uppercut
Class did: Jab, Cross, Jab, Cross, Lead Kick, Rear kickJab, Cross, Jab, Cross, Lead Kick, Lead KickJab, Cross, Jab, Cross, Rear Kick, Rear Kick

I had a good time today. Got to see two of my old trainers I have not seen in ages and got to practice martial arts I love.


So there it is. This week was a great week of training. I am working on just going with the flow. Letting my training flow, not concentrating so hard on making it the best all the time. Sabai Sabai… let mey body move through the motions. Let the mechanics of my body work like it is supposed to and trained to do. Giving myself patience, and just working the matrtial arts I love.

I hear that my form is fantastic from my trainers. I am learning though that if I force the strikes, and not trust my body, I am not smooth. Slow is smooth, Smooth is Fast!

I will keep working on it. I hope you can keep working on what you are passionate about as well.

Thank you for reading, and if you like it my blog, please feel free to subscribe and like it. Comment below, if you have any questions.

Workout/Martial Arts 06/15/2020: A day late on my blog, but I did put the work in over the week.

So here I am again a day late for my blog. But I had a good reason. For us in U.S.A. it was Fathers Day. I am not certain if you celebrate in other areas of the world the same on the same day. If you do please celebrate please tell me. I am not big for those “hallmark holidays” where you just celebrate for the sake of getting stuff. However, I love this holiday because we can let H my kids father and my partner know we love him. We did this by making his favorite foods, and making him a gift we all worked on.

Well aside from that we had a great week of training. I worked on something that I am not great at. The superman punch. It was 5 days of training. 3 days of Muay Thai and some Kali worked in there, and 2 days of cross training. Yay!

I also have a recipe I am working on… just kinda been busy. I home school my kiddos and this is the last week, kinda crazy, and we have been doing review before they are tested for and evaluated for the next year of school.

How have your workouts been going? Tell me what is working for you, and is not. How have you found time to get them in. I sometimes have to just shoehorn them in where I can find 20 minutes to get a run in.


Monday 06/15/2020: 50 minutes- 1.25 mile run, core workout

No excuses today… I have let things derail me from my goals in the past. But not today, I worked around my scoliosis.

I had to get my run in today so I thought might as well stop by the post office I run past. I needed to get those letters out to my students today and needed some stamps.

My scoliosis is acting up last night and today. It is hot hot hot outside. But I did it I got my workout in.

Core workout: Done in a superset x 3 sets

1) 30 Sit Ups

2) 30 Raised Leg Crunches

3) 50 Flutter Kicks

4) 30 seconds Raised Leg Circles

5) 30 Bicycle Crunches

6) 30 Scissor Kicks

7) 30 seconds Side Planks

8 ) 60 seconds Heel Touches

Tuesday 06/16/2020: 1 hour of Muay Thai Training

Man I am so tired but I put in the time on the mat.

Sometimes there is not much to say other than just get in and do the work. Some days it’s not going to be glamorous/exciting(let’s face it most days). A lot of times it’s going to be just working the technique and drilling it out. That is what today was.

Muay Thai Training:

1) Rear Knee, Lead Elbow, Rear Elbow, Rear Knee
{jumping jacks active recovery}
2) opposite side (south paw for me) Rear Knee, Lead Elbow, Rear Elbow, Rear Knee
{jumping jacks active recovery}

3) Jab, Lead Elbow, Rear Elbow, Lead Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}
4) opposite side (south paw for me) Jab, Lead Elbow, Rear Elbow, Lead Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}

5) Lead Kick, Cross, Hook, Rear Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}
6) opposite side (south paw for me) Lead Kick, Cross, Hook, Rear Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}

7) Rear Kick, Hook, Cross, Lead Elbow, Lead Knee, Rear Kick
{jumping jacks active recovery}
8 ) opposite side (south paw for me) Rear Kick, Hook, Cross, Lead Elbow, Lead Knee, Rear Kick
{jumping jacks active recovery}

9) Lead Kick, Cross, Hook, Lead Elbow, Rear Elbow 6, Rear Elbow 7, tie up 6 skip knees, double kick.
{jumping jacks active recovery}
10) opposite side (south paw for me) Lead Kick, Cross, Hook, Lead Elbow, Rear Elbow 6, Rear Elbow 7, tie up 6 skip knees, double kick.
{jumping jacks active recovery}

Wednesday 06/17/2020: 25 minute run

When you really just want a lazy day. Get out and do something, I feel better after having gotten at least a small workout in on days like this. I decided to listen to my body and not push the Calisthenics today. I went out for a run was planning on going 3 miles but got rained out. I did get 2 miles in and am happy about that.
Keep fighting for what you believe in, for what is right, and for those who can’t.
#grrrlarmy
#barbellsandponytails
#shefit

Also buss driver went by and gave me a 👍 thumbs up. That was cool and made my run. So nice to have a nice not weird interaction with a human.

Thursday 06/18/2020: 1 hour and 10 minutes Muay Thai Training

Khun Kru Krysta worked our butts off tonight.

Today… well today was a day. I woke up at three and turned off my alarm before it went off, fell back to sleep and woke up scared that I overslept. Then came downstairs to realize I was up way to early. At work dealt with customers and things that make me go what???

I got home to help my kids with their classes. Last week push to get done with school.

I am a cranky human shaped thing today. But I did my workout. I did my training and I am honing my Superman punch today. Yay!

Training:

1) Rear Teep, Rear Kick, Superman on a Cross
{jumping jacks}
2) (change stance, south paw for me) Rear Teep, Rear Kick, Superman on a Cross
{jumping jacks}

3) Rear Teep, Rear Kick, Superman on a Cross, Hook, Rear Kick
{jumping jacks}
4) (change stance, south paw for me) Rear Teep, Rear Kick, Superman on a Cross, Hook, Rear Kick
{jumping jacks}

5) Jab, Rear Kick, Superman on a Cross, Lead Kick
{jumping jacks}
6) (change stance, south paw for me) Jab, Rear Kick, Superman on a Cross, Lead Kick
{jumping jacks}

7) (preferred stance) Cross, Switch Kick, ( switch stance) Cross, Switch Kick

8 ) Shield, Kick, Teep x10, (switch stance) Shield, Kick, Teep x10, 20 x skip knees

9) Jab, Cross, L Elbow, R Elbow, L Kick, R Kick, Teeeeeeeeeeep

Then after training I had some fruit for a snack.

Today wore on my nerves but I got the chance to knee the crap out of my partner. I have often been told to be meaner, to come with intention. I don’t want to hurt those that I love and train with. So that has been hard for me to do. But with the way the last few weeks have been going in terms of the world and stupidity. I brought it tonight. The caliber and the intensity of my knees I am told were 4 or 5 fold what I usually put into on a partner.

I have been angry and finally feel like I am letting it out in my training. Part of it is my body not doing the Superman just right-so that irritates me the other part the state of the world.

Saturday 06/20/2020: 2 hours Kali/Staff and Muay Thai Training

Thank you Khun Kru Krysta for a fantastic class. You kickednour butts again. Yay!

I woke up, happy and ready to go today yay!

Kali/Staff training:
1) 3x high redondo, low back hand, high back hand
2) 1x high redondo, 1x low redondo, 1x high redondo, low back hand high back hand
3) 3x high redondo and the spinning redondo

Training: Muay Thai

1) Jab, Cross, Hook, Rear Kick
{jumping jacks active recovery}
2) opposite side (south paw for me) Jab, Cross, Hook, Rear Kick
{jumping jacks active recovery}

3) Jab, Cross, Hook, Rear Kick, Lead Elbow, Rear Kick, Thai Lean
{jumping jacks active recovery}
4) opposite side (south paw for me) Jab, Cross, Hook, Rear Kick, Lead Elbow, Rear Kick, Thai Lean
{jumping jacks active recovery}

5) Jab, Cross, Lead Elbow, Rear Knee, Lead Kick
{jumping jacks active recovery}
6) opposite side (south paw for me) Jab, Cross, Lead Elbow, Rear Knee, Lead Kick
{jumping jacks active recovery}


7) Jab, Cross, #3 (Downward Diagonal) Elbow or #1 (Horizontal), #9 (Spinning Back) Elbow, #9 (Spinning Back) Elbow, Push out Knee incoming opponent
{jumping jacks active recovery}
8 ) opposite side (south paw for me) Jab, Cross, #3 (Downward Diagonal) Elbow or #1 (Horizontal), #9 (Spinning Back) Elbow, #9 (Spinning Back) Elbow, Push out Knee incoming opponent
{jumping jacks active recovery}

9) Burn out-
A) Jab, Cross, Jab, Cross, Lead Kick, Rear Kick
B ) Jab, Cross, Jab, Cross, Rear Kick, Lead Kick
C) Jab, Cross, Jab, Cross, Lead Kick, Lead Kick
D) Jab, Cross, Jab, Cross, Rear Kick, Rear Kick

Switch to south paw, and repeat. Do above till timer runs out.

It was a great day of training. I had a great time.


Look I get it… some weeks are just not great. For instance my week started out with my scoliosis just acting up on me. When my back and neck hurt, my hands go numb, my legs can ache on top of my neck and back pain. It sucks. I don’t sleep well. We have terrible news, and we are plagued by idiots in our government. Some weeks are just terrible.

I do what I can when I can. I try to listen to my body and work around my physical issues. I read and educate myself all the time, so that when I do my civic duty and vote I can try to affect change. I do my best. I think that is all anyone is asking of us.

I missed putting this blog out on Sunday, but we had an awesome time as a family just being together on Sunday. That was worth being a little late in my opinion.

Get out there and do something for your body. It can be anything… yoga, running, calisthenics, martial arts, swimming, biking, just to name a bunch.

Comment below what has been working for you during this pandemic. What do you like to do to keep your activity up? What do you use for your motivation? If you like my blog like it and subscribe. I would love to hear from you. Recipe blog to come soon.

Workout/Martial Arts 06/01/2020: Need a reason to get started? Start your fitness today so you can fight for what you believe in today, and keep fighting tomorrow.

Skip to the workouts below if you don’t want to hear my thoughts on the world today.

With all that is going on in the world right now, and especially in the U.S.A. if you are needing a reason to get started on our fitness journey, or get into shape. You can start now so that you can fight for what you believe in and keep fighting tomorrow.

Being able to stand for hours, to get away when the violence breaks out, and being able to fall and avoid serious injury is paramount to going to a protest right now. At least it is in my country. I am sad to say.

I have a number of friends that don’t feel they can and/or are incapable due to medical reasons to protest and be there physically. That is totally fine, and there is much that you can do if you can’t physically handle the long hours, heat, and possible physicality. Some of the things you can do are; donate to organizations that are supporting the BLM, provide water, medical aid, medical supplies, legal support if you are a lawyer, confronting racism in all its forms, and just getting the word out.

But that being said the more healthy and fit you are, the more you can do from your couch, or home, or computer, than if you are sick and unable to contribute. So as much as you can do it is a great idea to start getting fit if you are not already on your own journey.

The Workouts

So this week marked the start of us being able to get back into the gym 3 days a week. So yup that means I got to train in Muay Thai 3 days this week. Woot!!! I am so happy to be back at my training. I am going to continue the running and calisthenics, because I am still trying to increase my agility. However, having my formal training means I feel like I am growing and learning again as a Martial Artist.


Monday 06/01/2020: 1 hour and 5 minutes – 1 mile run, 20 minute weight lifting, 32 minutes Calisthenics

12.48 minute 1 mile run according to my watch

20 minutes weight lifting:

1) Walking lunges with 45 lb Olympic barbell x60
2) Good Mornings with 45 lb Olympic barbell x18
3) Clean and press with 85 lb Olympic barbell
X15

32 minutes calisthenics

The WOTD is RAVIOLIS thanks to Dave I did the workout as a superset. The whole word done as a set x3.

R) 30 Crunches
A) 30 Star Jumps
V) 1 minute Bear Crawls
I) 25 Standing Knee Crunches
O) 30 Sit Ups
L) 15 Banded Mule Kicks
I) 25 Standing Knee Crunches
S) 30 seconds Fast Feet

Whew what a great workout, was able to get away from the news just for an hour. It was beautiful out. I could focus on me and the movement of my body. Now I can go back to being horrified at the state of things and figuring out how to help.

Tuesday 06/02/2020: Workout: 1 hour and 10 minutes Muay Thai Training.

I forgot to take a pic right after workout. No pic means it did not happen right? So on our way home we stopped so I could get some fruit! Snack time!

Thank you Khun Kru Krysta for the great class it was so much fun. And so great to see all of my friends and Muay Thai fam.

Training: ( at stations with masks 10 feet apart, and sanitation after two rounds each)

1) Lead Teep, Lead Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}
2) Reverse stance (south paw for me) Lead Teep, Lead Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}

3) Lead Teep, Rear Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}
4) Reverse stance (south paw for me) Lead Teep, Rear Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}

5) Lead Teep, Lead Kick, Cross, Hook, Lead Kick, Lead Teep
{jumping jacks}
6) Reverse stance (south paw for me) Lead Teep, Lead Kick, Cross, Hook, Lead Kick, Lead Teep
{jumping jacks}

7) punch ball (Khun Kru Krysta dreamed up this dodge ball esq drill where you have to use target acquisition and speed to play)
{jumping jacks}
8 ) you take turns throwing balls for your partner
{jumping jacks}

9) Jab, Cross, Tac Malach or spearing was Elbow , Rear Knee, Rear Kick
{jumping jacks}
10) Reverse stance (south paw for me) Jab, Cross, Tac Malach or spearing was Elbow , Rear Knee, Rear Kick
{jumping jacks}

11) Cross, Jab, Lead Elbow, Lead Knee, Lead Kick, Lead Teep
{jumping jacks}
12) Reverse stance (south paw for me) Cross, Jab, Lead Elbow, Lead Knee, Lead Kick, Lead Teep
{jumping jacks}

It was a great day of training. Some days things click for me. Today south paw was not clicking. I felt flat footed and slow in south paw. But I just have to work on being springy in the stance I am not accustomed to.

H wanted me to put my fingers up to my eye like “the Japanese girls do”. Hahah, the stupid things I do for H. He thought it was cute. You would think he gets tired or nonchalant about that stuff because I am Japanese. 😂 everything I do is Japanese technically or at least hafa. Bwahahah!

Wednesday 06/03/2020: 45 minute workout- 1 mile run, and 30 minute calisthenics workout

If you were looking for a reason to get into shape how about doing it so that you can help resist racism and fight for the rights of all people. Fight against unnecessary violence from those police and LEO’s that think they can get away with it. Also you never know if you are in a protest and need to run, training now is only going to help. 🏃‍♀️🏃🏻‍♀️🏃🏽‍♀️🏃🏾‍♀️🏃🏿‍♀️

My word/workout of the day was RESIST NOW.

Workout and thoughts on fasted workout below:

Calisthenics RESIST NOW done as a superset x3

R) 30 Crunches
E) 15 Push Ups
S) 30 seconds Fast Feet
I) 30 Standing Knee Crunches up from 25
S) 30 seconds Fast Feet
T) 20 Hip Dips

N) 15 Jump Lunges
O) 30 Sit Ups
W) 15 Superman

Whew what a good workout. I am glad it’s done and I am glowing.

I worked out fasted. Which means I ran and did my workout without having eaten or drank anything for 10 hours. I can say I did not like it. I wanted to try it out. But I noticed five minutes into my run my legs were screaming tired and burning like I had been running for much longer. I did not feel like I had the reserves I needed to keep going. I completed my workout. I ended up getting a second wind in and was able to finish strong. I don’t think I will do that again. I am going to put at least something in my stomach next time.

But I am glad I tried it again after knowing and understanding my baseline body and how I normally feel on my runs.

Also wild blackberry bush, can grow into a tree??? I did not know!

Thursday 06/04/2020: Workout: 1 hour of Muay Thai training

Today was a busy crazy day! I was so exhausted but I put in the hours on the mat. Sometimes you have to come in and put hours into your training even if it’s not the best. Those hours add up, the repetition while tired will be burned into muscle memory.

Thanks Khun Kru Krysta for the great class.

Of course we did this in safe way, masks on, 10 feet away from each other, sanitizing each station before we moved to a new one after 2 rounds. Limited to only 10 people in the class total.

Training:

1) punch ball I was pitching to H
{jumping jacks}
2) my turn to play punch ball
{jumping jacks}

3) Jab, Cross, Uppercut, Cross, Rear Kick, Teep
{jumping jacks}
4) Jab, Cross, Uppercut, Cross, Lead Kick, Teep
{jumping jacks}

5) Jab, Cross, Overhand, Cross, Rear Kick
{jumping jacks}
6) Jab, Cross, Overhand, Cross, Lead Kick
{jumping jacks}

7) on pads- Reverse stance (south paw for me) Jab, Cross, Uppercut, Cross, Rear Kick, Teep
{jumping jacks}
8 ) holding pads- Reverse stance (standard for h) Jab, Cross, Uppercut, Cross, Lead Kick, Teep
{jumping jacks}

We were goofing off when taking pictures. So here you can see that.

Get out there and start working out so you can fight for what you believe in. Yay!

Saturday 06/06/2020: Thursday 06/04/2020: Workout: 1 hour of Muay Thai training

Thank you Khun Kru Krysta

I needed today’s training, punching and kicking a bag, punching and kicking a dummy was cathartic.

Training:

1) Jab, Rear Kick
{jumping jacks}
2) opposite side stance (south paw for me) Jab, Rear Kick
{jumping jacks}

3) Jab, Cross, Hook, Rear Kick
{jumping jacks}
4) opposite side stance (south paw for me) Jab, Cross, Hook, Rear Kick
{jumping jacks}

5) pad rounds- Jab, Cross, Body Hook, Rear Kick
{jumping jacks}
6) I held pads feedin H -Jab, Cross, Body Hook, Rear Kick
{jump squats I did this with pads and belly pad on, woot}

7) Jab, Cross, Overhand, Hook, Rear Kick
{jumping jacks}
8 ) opposite side stance (south paw for me) Jab, Cross, Overhand, Hook, Rear Kick
{jumping jacks}

9) Jab, Cross, Body Hook, Head Hook, Rear Kick
{jumping jacks}
10) opposite side stance (south paw for me) Jab, Cross, Body Hook, Head Hook, Rear Kick
{jumping jacks}

11) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
12) held pads for H – Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
13) Opposite side stance (south paw for me) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
14) held pads for H- Opposite side stance (standard for H) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick

It was a great training day. I am exhausted. Need to Thai oil my calves.


5 days of training and 3 of those days we are back to Muay Thai! Woot! We have Tuesday and Thrusday classes again. Yay!

This has been a crazy and emotional week. I have had people from my past out of the blue apologizing for racist remarks and things they did to me and around me. This had dredged up painful memories and thoughts from the past that I thought I was over with and dealt with. The news has had me in between tears and fits of anger. So getting into the gym and hitting the bag, dummies, and pads has been cathartic.

If I had to recommend anything right now. Learn a marshal art, learn how to defend yourself, and then you can defend others around you that can’t. It will help you feel more confident, and will help you get into shape. It gives you a goal to shoot for and allow you to work out say some of the anger you might have when you see idiots making idiotic choices and decisions in politics and in public.

I was able to get to a protest in my community that was supporting BLM. I brought water, and I am happy to say it was all peaceful in my area.

What ever you believe stay safe out there. Keep working on your goals and if you are starting out your fitness journey, or trying to figure out how to start, please feel free to comment. Comment about anything really if you want. Like and subscribe if you want to follow my workout journey, and listen to my thoughts.

Workout/Martial Arts 05/18/2020: What is our new normal?

Well another week has gone by. I watch the news and often feel horror at what I am seeing, so I turn to my workouts and my runs, as an outlet for getting away from the news of the day. I am an American and I want to scream from the tops of building and mountain tops, that just because people in charge are making decisions I do not agree with them. I am aware you can’t run away from your problems. But you can literally run to feel better. The run allows you to have a moment to yourself out in the world, to stop the visual/verbal onslaught of news pertaining to events of the time, and the PTB’s (powers that be) response to them.

What do you do to get away from the onslaught? Does it help? What is your new normal?

For me I get away by, running, calisthenics workouts, with Muay Thai training, and my Saturday Muay Thai formal classes. My new normal at least for this part of my life is masks on everywhere, sanitizing everything, planning all details (cleaning, cooking, shopping, organizing) of my household, working, teaching my kids, and having my workouts. I don’t know about you but the constant hyper vigilance is tiring for me.

I digress… here is the workout for the week I did. I got 4 days in, Tuesday and Thursday are my crack of dawn bakery days. Really before dawn if you want to get technical. =)


Monday 05/18/2020: 1 hour and 10 minutes – 1 mile run, 30 minutes weight lifting, and 25 minutes calisthenics

I chose the word DEVOUR because I need to get some core training in.

Weight lifting set:

1) Back Squats 135 lbs – 3 sets of 8
2) Dead Lifts 100 lbs – 3 sets of 10
3) Bench Press 85 lbs – 3 sets of 8

DEVOUR (done in a superset x3, 1 min rest between)

D) 30 seconds plank with shoulder touches
E) 15 Push Ups
V) 1 min Bear Crawls
O) 30 Sit Ups
U) 30 Bicycle Crunches
R) 30 Crunches

Man those last three letters in a row were rough on the core. I really did not feel like doing a workout today but shoved one in. Woot! I am glad it’s done now.

Monday 05/20/2020: 45 minutes – 1 mile run, 30 minutes calisthenics, and shadowboxing

Workout: 45 minutes – 1 mile run, then 30 minutes calisthenics

Did these as a superset x 4 sets:

(Shadowbox between sets for 2 minutes)

1) Plank with elbow to knee touch x20
2) Walk out plank push up x10
3) Side plank elbow to knee touch x10 each side
4) Heel touches head and shoulder off ground x 20
5) V up into scissors kick x 10

It was nice to get out away from everyone and everything.

Monday 05/22/2020: 58 minutes – 10 minutes jumping rope, 48 minutes calisthenics

It’s hot and humid today and we were intentionally not using air conditioning and I noticed the hotter and more sticky I feel before the workout the less I want to do my workout. H is the opposite he says when he is hot and icky he is more likely to do his workout. Now once I start meh I don’t care how hot and sweaty I am.

But I digress… the three words I used were SPORK from Chris  and BRING IT from Harun for my workout. Thanks guys 😁.

If you want to do it at home feel free to try it out. You don’t need equipment but I used a 25 lb kettle bell for my Russian twists.

I did all words in a superset SPORK BRING IT. I did each superset x3 and had a minute rest between.

S) 30 seconds Fast Feet
P) 20 Reverse Lunges each side
O) 30 Sit Ups
R) 30 Crunches
K) 20 Russian Twists with 25 lb kettle bell

B ) 20 Squat Jumps w/ pulses
R) 30 second Icky Shuffle
I) 45 seconds V-Ups
N) 50 Frog Hip Thrusters
G) 30 Vertical Leg Crunches

I) 25 Standing Knee Crunches
T) 20 Hip Dips each side

So I like this WOTD ( workout/word of the day). It gives me a mechanism for variety in my workout, and makes me do the things I would maybe avoid if I just wrote out my workout. However, my devious self put many core type workouts on the vowels cause it’s something that I should be doing each day. But dang do curse the past me for my diabolical planning. The sit-ups, crunches, and Russian twists in a row is a killer.

Also I still don’t know how these workout influencer’s look so good when straining/sweating through the workout. I look well not good. Lol…however maybe I am an inspiration for you can’t look worse, here you go my messy butt in all its glory.

Monday 05/23/2020: 1 hours 30 minutes – Muay Thai Training

Thank you Khun Kru Krysta for the awesome class and wearing my butt out!

Again we did responsible social distancing and keeping things clean and safe.

We had stations and rotated after two rounds, cleaning the stations before moving on.

We worked on the following:

Jump rope to start warm up

1) In your standard stance Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

2) In your off stance (south paw for me) Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

3) range management drill Step Rear Kick, Cross, Jab
Jumping jacks active rest

4) range management drill In off stance (south paw for me) Step Rear Kick, Cross, Jab
Jumping jacks active rest

5) range management drill Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

6) range management drill in off stance Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

7) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

8 ) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

It was an awesome training day. I really love seeing my Muay Thai tribe. I love my trainer. It was great and it felt better today working my south paw stance. I still need to work on it. Slow and steady and intentional about my south paw forms will get me there.

Was able to deliver the cloth masks I made and were needed today too. Yay!


This was a good week. I made it through it. I worked, I watched news, and I was able to get away in my workouts. I got to see friends, and family in my Muay Thai gym. I followed my new normal. For how long we will be doing it is up in the air. But I am still working toward my goals. I can see and feel the calisthenics paying off. So yay for that.

What is your new normal? How are you coping?

Thank you for reading. If you liked it please hit the like button so I can see. If you want to read more of my crazy adventures, or in this case more mundane adventures feel free to subscribe, and of course ask questions if you have any. Have a great week and stay safe.

Workout/Martial Arts 05/11/2020: Something to look forward to…

This week has been amazing and fun. Midway during the week my Muay Thai gym said that they are going to try a social distancing very small class that will be zoomed to the rest of the group. This brought with it some emotions. First worry about how it will be done, and conducted, and second excitement that something I have been loving and dedicating my life to for the last 2 + years I may be able to get back with my trainers/coaches and Muay Thai Tribe.

I was working my way through the week. Feeding the family, running the house, going to work at the bakery, and getting my workouts in. I really did not have much to look forward to this week, just the usual well usual for pandemic grind.

I am so happy to say that my gym was amazing. They limited the amount of people able to go to class to 5 only. So two instructors plus the only 5 students. We worked at stations that were 10 feet apart, and when we had to change stations we sanitized our own station before moving. We all wore masks the entire time. This is a very weird time we live in, and the training we did before is not going to be the same, and may never be the same again.

Anyway on to the week of workouts:


Monday 05/11/2020: 1 hour and 10 minutes – 1 mile run and 55 minutes calisthenics

I used three words from Patricia recommendation to create my workout today. PUMP IT UP

#irunforahmaud

PUMP was from the standard list I made, and IT UP I chose out of my advanced list. I have to remake my advanced list because I made some mistakes on that image but will do that later.

I do these words as a Superset. Each superset is done x3

P) 20 Reverse Lunges each leg

U) 30 Bicycle Crunches

M) 30 Plank Jacks

P) 20 Reverse Lunges each leg

I) 45 seconds of V-Ups (I got around 12 in each time)

T) 25 per leg Standing Leg Abduction with resistance band

U) 30 Banded Kick Backs

P) 30 Straight Arm Lat Pull with resistance band

In the second set of the Banded Kick Backs the band shot out of my hand and flew across the living room I heard a squeak and after checking of my baby girl was ok could not stop laughing. It shot out like when you shoot rubber bands with your hand. But this one is long and thick. Bwahaha hahha

Anyway… it occurred to me some people may not know where to start or may have questions about workouts. Please feel free to ask me. It’s a great distraction from the stressors of the day for me. So feel free to ask.

Monday 05/13/2020: 1 hour and 10 minutes – 1 mile run and calisthenics

#irunforahmuad

Ok so two things doing jumps and lunges after a run is tiring. Point number two I am terrible at the knee to elbow push ups. I will work on them, but it’s good to know what you are terrible at. I did them all, each one, even though I had to stop a few times.

My friend Laura gave me the words today. The words are NAP TIME. Bwahahah

I did the words in a supersetand each super set x3

N) 15 Jump Lunges

A) 30 Star Jumps

P) 20 reverse Lunges

T) 20 Hip Dips on each side

I) 1 minute Around The World with 25 lb Kettle Bell

M) 30 Incline Pull Ups

E) 20 Knee to Elbow Push Ups

I did it. Woot! I am tired. I finished making dinner after my workout and everyone is happy and full.

Monday 05/14/2020: 53 minutes – 1 mile run and 40 minutes calisthenics

Today’s word was cutesy of my friend Chris. A 10 letter word today. DANCE PARTY was the word. Whew what a butt kicker this was.

Both words together done as a superset. Each superset done x 3 and a 30 second break between supersets.

First word from standard exercise alphabet list and second from advanced. I shoehorned the barbell back squats in.

D) 30 seconds Plank with Shoulder Touches
A) 30 Star Jumps
N) 15 Jump Lunges
C) 20 High Knees
E) 15 Push Ups

P) 20 Reverse Lunges each leg
A) 10 Barbell Back Squats ( 135 lbs)
R) 30 Crunches
T) 20 Hip Dips
Y) 50 Flutter Kicks

I am pooped. Been awake since 4 am. I was going to take a nap but the kids were bickering. Then I drank my go juice – bcaas, that have caffeine in it. I ground out my workout even though the last set of Star Jumps were murder. I did it though.

Monday 05/16/2020: 1.5 hours of Muay Thai Training

It’s 1st day back in 8 weeks. I am so proud of the gym I call home, for how they are working to protect us, keep us safe, and keep everything clean. We had separate stations that we worked at for two rounds at a time, then we sanitized the stations we were at before we rotated. Each station was at least 10 feet apart, we all had to wear face masks, and we all practiced great social distancing. They also limited the number of people in class 5 students and 2 instructors total.

Thank you Khun Kru Krysta! Thank you Mike!

We worked on:

1) the four counts

I need to work on cross, switch kick with lead leg, return to south paw stance and throw a cross, switch kick with rear leg from south paw stance again

2) We worked on boxing

Jab, cross, hook, cross, rear kick
Jab, cross, overhand, cross, rear kick
Jab, cross, body hook, head hook, cross, rear kick
Jab, cross, uppercut, uppercut, cross, rear kick
Jab, cross, body hook, head hook, uppercut, uppercut, cross, rear kick

Then we did all the above with a switch kick or lead kick for the next round.

Last station we worked on shadow boxing and it felt good but I still need to work on my lead leg swing through to stop myself. (No ballerina turns. Lol)

I got compliments on my high kick I can kick someone my head hight repeatedly and well woot!

We worked our off side so South Paw for me and that is always mind boggling lol.

It was so much fun. I missed this. I missed my gym. I missed my Muay Thai tribe. I really needed this. I have not felt like myself in a while and this was great cause I did after so long.

Also don’t let your S.O. Take pictures of you cause they will keep taking weird pictures lol see below.


Woot…4 days of training. This week was fun and eventful. I was not expecting to get back into my martial arts gym. Its been 8 week since we saw the inside of that gym. I am so happy with how they have set it up, and we plan on staying safe and keeping things sanitary. I have something to look forward to on Saturdays now… yay!

What did you do this week? Are you able to get back to any of your old activities, even if it is set up differently? Let me know. Like and comment if you want. Subscribe if you are interested in my adventures.

As always thank you for reading and I hope you all have a great week.

Workout/Martial Arts 05/04/2020: At Home Workout I Am Loving, and Seeing Results

This week was blissfully quietly busy, uneventful (wait except for when our router died and we had no internet for all of 4 hours… the apocalypse is far less bearable without it. Also H can’t work from home without an internet connection so we fixed that fast.), and wonderful. I don’t know about everyone out there reading this, but this last 6 weeks has been a roller coaster, of emotions, anxiety, and uncertainty for me.

However, even if we are stuck at home I still have my goals and dreams. I had to change how I was getting there, but that is normal in life. You will run in to an obstacle and have to figure out how to adapt or stop. I don’t want to stop, I refuse to stop, so I adapt.

I hope you are all doing well. Anyway today is mothers day and I did my final workout of the week today. H has made breakfast, lunch, and is now making dinner. I have not had to set foot in the kitchen at all today. Happy Mother’s day to those of you out there that are mothers, mother figures, dads who are dad and mom, and any other type of mom forms.

I got 5 days of workouts in this week… some days it felt like an achievement to get out of bed and get everything else done. I am loving doing a calisthenic workout based on a word of the day. I got the idea from the SheFit challenge. I made my own graphic to do my own words.

Try it out if you want.

Here are my workouts for the week:

Monday 05/04/2020: 37 minute workout SheFit Challenge Day 29 one day left

Workout #1: I plan on doing some Muay Thai Training later… we will see if I can convince H to help me out.

I felt good today, Yay!

Only two more days in the #Shefit30 Challenge. It is Day 29! The words for today were E.N.D. and S.T.R.O.N.G. 👑 Shefit

I did this in a super set. Both words at the same time, with only a 30 second rest between each set. I did each set x 3 today.

Challenge:
E. 15 Push-Ups
N. 15 Jump Lunges
D. 30 Sec. Plank

S. 30 Sec. Fast Feet
T. 20 Hip Dips
R. 30 Crunches
O. 30 Sit-Ups
N. 15 Jump Lunges
G. 15 Burpees

Workout #2: 30 minutes – 1 mile run, and Muay Thai training.

After my run which was beautiful, I worked the bag today. Sadly I could not convince H to train with me today. Also I saw flowers I don’t know what they are, but I love them.

I focused on Jab, Cross, Hook combo, with knees on the bag burn outs. My goal was to move with the bag and avoid it. Trying to work slips, bob and weaves in, and getting out of striking range.

Tuesday 05/05/2020: 30 minute workout SheFit Challenge Day 30 last day of challenge

dead tired on the mat

I did not win anything during the challenge, but I did find a workout system that is loads of fun, and puts a lot of variety into my workouts.

Today is it. The last day of #SHEFIT30 CHALLENGE, its DAY 30! The words are O.W.N. T.H.E. C.R.O.W.N. 👑


I had an early morning. Today was working at the bakery day. So that means I get up at 4, and have to be in. I did not sleep well last night because a family member was up with GI problems last night. So I was exhausted when I got home. Fed the family lunch and then passed out. I powered through this workout and after I got going I had loads of fun.


I did it in a superset. All three words at once, then gave myself a 30 second rest between sets. Completing each set x 3


O. 30 Sit-Ups
W. 15 Supermans
N. 15 Jump Lunges
T. 20 Hip Dips
H. 10 Tricep Dips
E. 15 Push-Ups
C. 20 High Knees
R. 30 Crunches
O. 30 Sit. Ups
W. 15 Supermans
N. 15 Jump Lunges
What was your victory today? What did you push through and get done?

Also H says he can see changes in my body… woot!

Thursday 05/07/2020: 1 hour calisthenics workout and Muay Thai Training

Workout: 1 hour workout and Muay Thai conditioning

Really tired today. Woke up at 4 am went to work at the bakery today and with the events that happened today I did not get a nap in. So really had to push myself to get this workout in. But I am really happy I did. Wore one of my favorite shirts that says, “Fight like a Grrrl”.

Done in a superset, each superset done x 3

1) 10 Tricep Dips
2) 30 Sit Ups
3) 20 hip dips each side
4) 30 inclined pull ups
5) 45 seconds lift legs and arms off mat and hold
6) 20 Side Hops
7) 20 Push Up then lift opposite leg and arm

10 minutes of jump rope

3 minutes rapid kick on heavy bag left leg ( goal is speed and accuracy not power)

3 minutes rapid kick on heavy bag right leg
( goal is speed and accuracy not power)

Friday 05/08/2020: 38 minutes – Run and Calisthenics

Workout: 38 minutes- 13 minute 1 mile run and 25 minute calisthenics workout

#irunforahmaud

I myself am actually seeing some results. Like I actually see them! Woot! It’s nice to start seeing them again. Also got my run in before this freak cold front and possible snow storm in May happening tonight through this weekend.

I chose the word ZOMBIE for my workout today. Will add the alphabet workout list I made in comments.

Do these exercises as a superset. I did the whole word x 3.

Z) 15 Diamond Pushups

O) 30 Sit Ups

M) 30 Plank Jacks

B )20 Squat Jumps

I) 25 Standing Knee Crunches

E) 15 Push Ups

I love that I am seeing results, and that run felt good and faster. Part of my brain says it’s the clothing but. I am trying to ignore that small voice. I am going to try to enjoy this feeling.

Sunday 05/10/2020: 1 hour 30 minute calisthenics and Muay Thai training

Workout: 1 hour and 30 minute- 28 minutes calisthenics and 1 hour of Muay Thai training

Mother’s Day workout was fantastic.

The word I picked out today was: GET BUFF

I did both of these words in a superset with only 30 seconds of rest between the set. Do each superset x3

G) 15 Burpees ( I can tell I am getting better at these I can do 10 before I gmhave to slow down woot!)
E) 15 Push Ups
T) 20 Hip Dips

B ) 20 squat jumps
U) 30 Bicycle Crunches
F) 1 min Wall Sits (gave legs 10 seconds before starting second set)
F) 1 min Wall Sits

1 hour Muay Thai training:

Drills-
1) jab, cross, rear uppercut
2) jab, cross, rear uppercut, lead body hook
3) jab, cross, rear uppercut, lead body hook, cross
4) jab, cross, rear uppercut, lead body hook, rear leg kick
5) Perry incoming jab, return cross, jump offline to lead leg kick, dodging incoming hook.

It’s the little tweaks that we are working on like taking the seconds off of resetting between cross and rear uppercut that we are training. Or the making the transition smoother from cross to hop leg kick/dodge.

I am exhausted and woot!


Well that is it. That was my week of workouts. I can actually see progress… Where as before its hard to see I can see it now. Yay! I had what I thought was a normal week, but in retrospect there was a lot going on. The week was busy but it was not terrible. Not only did we need a new router, I made a lot of good food (chimichurri steak tacos, healthier mango sticky rice), and started my own yeast colony.

Tell me about your week. Let me know if you have any questions. Do you celebrate Mother’s day where you live? I think we should support and love those that take care of and love us.

Would you like a recipe for chimichurri steak tacos?

Thanks as always for reading. If you like this or other posts like this, like, comment and subscribe if you want to see more.