Fitness – Page 3 – Thinks with Spinks

Training Martial Arts 5/17/2021: Fixing the Minor Things Will Fix Overall performance

What am I working on right now? What am I tweaking to be just that much better at Muay Thai?

I have gotten used to the boxing gloves, and the Thai pads. Both of which are large, bulky, and fluffy. You may be thinking what boxing gloves are large? Well yes they are, we use 12 oz to 16 oz boxing gloves to train with. If you have ever had boxing gloves on you will know that they look like balloons on your hands. When you put on a pair of MMA gloves, whoo boy your hands profile gets a lot smaller.

What happens when your hands profile gets a lot smaller?

Your guard area is smaller, the bulky gloves protect a lot of your face. Not so with MMA gloves. You have to remember to move, parry, catch, slip, and bob and weave. Boxing gloves you can pillar up and it will save help you out.

Your elbows can flare out with boxing gloves leaving a channel up your body for a great upper cut from your opponent. So when our hands profile gets smaller you elbows can come down and you have a tighter profile.

Your hands are less protected so you can’t be lazy about your hooks. When you get lazy with less protection, you can break your hands, or your wrists and that is no fun.

Your hands are smaller, so they can split the gloves, or your opponents guard much easier.

The ~~major~~ minor fixes that I am working on lately are:

Using smaller gloves, to work making my guard tighter
Using smaller gloves reminds me of my real area/distance for attack and defend
Using smaller gloves, to work on me turning my hand raising my elbow so I hit the hook correctly.
- when you use MMA gloves you feel it, and you know if you hit right
Punching from guard at my face, instead of dropping my hand, and cocking back to punch.
- when I drop my hand even a little bit and cock back,
  - I am giving a tell to my opponent I am about to hit – they will then hit me
  - I am losing seconds to hit.
  - I am losing the surprise
Remembering to bring my hand back to my face instead of back to chest level.
- when I bring it back to chest level I am
  - losing time (seconds really but it maters)
  - I am leaving my guard open till I get my hand back to my face

Those are the minor things I have been working on fixing. What did I work on before. My foot work, or getting off the line. Will I have to tweak those again? Yeah I am sure I will. This art takes a lifetime of learning, I will always have something else I can make better. But right now this is what I am doing, time in training, and drilling will make me better.

At this point in my training, the drills are not new, the moves are things I have done a thousand thousand times.

I am making those minor tweaks. Just like in swimming, to take off seconds in timing. Those tiny tells/things that give away my intentions to strike.

Just like training for nationals in swim team, shaving off seconds in my 500 freestyle time took months of work. Months of tweaking:

when I breath
just how I turned
my jump start
how much water I pulled
breath management

Muay Thai is no different in that regard. Fixing minor things, helped with my overall performance. Well there is one thing that is greatly you get punched and kicked a lot more in Muay Thai then at swim team. lol

Cutting Macros for the Week

Lets see… I did get closer to my protein levels on average. I have made sure to get my protein shakes in, and protein bars when I could not eat lunch at work right away. I can cut carbs and fat, ay

Went over on my carbs and my fats a little this week. But over all felt good. My training was good, and I am getting closer to being on point with my protein intake.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	123	120	91	154	89	145	108	118.571429	173	54.42857143
Carbs	290	165	193	276	180	203	257	223.428571	201	-22.42857143
Fat	95	83	92	125	71	117	174	108.142857	90	-18.14285714

Calories	2507	1887	1964	2845	1715	2445	3026	2341.28571	2306	-35.28571429

Training Monday 5/17/2021: 45 minute run and weight lifting leg day

Today started out with a walk with my partner.

Then I went for a mile run after digesting breakfast.

Then it was on to first day of this weeks weight lifting workout. Which happens to be leg day again. Weee!

We can do anything we put our minds to. Anyone telling us we can’t are just showing us their limitations not yours!

Leg day with an emphasis on Quads and Glutes:
1) dumbbell squat – reps – 20, 20, 20, 20
2) standing leg extensions- reps – 12, 12, 12

Superset: do all exercises once through before rest
1) barbell hip thrust -reps – 12, 12, 12, 12
2) body weight floor glute bridges -reps – 12, 12, 12, 12

Superset: do all exercises once through before rest
1) resistance band abductor -reps- 15, 15, 15
2) dumbbell sumo squats -reps- 15, 15, 15

Training Tuesday 5/18/2021: 1 hour of Muay Thai

Some days you eat the kick to the ribs because you missed the subtle change in you opponents movement and then since they were nice enough to put their leg up there on your ribs you catch it to off balance them. Making lemonade out of lemons is helpful in my training.

Look I am not… I am still learning and have a lot to learn. But I have been noticing subtle changes in how I perceive my opponent.

I frankly see more now. Reaction time I am working on. 😂 lol

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

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

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

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

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

Training Thursday 5/20/2021: 1 hour of Muay Thai

Who has two thumbs and had a long day at work? Yup that’s me. But I powered through my training. I did for a little bit contemplate just resting today, but I threw on my Beast Mode shirt and trained.

It was a balmy 97 degrees F in my gym today. Whew! When you are tired the heat can suck more energy out of you.

I am glad I went in. I am glad I trained.

Thank you Khun Kru Krysta for a great class again!

What did I focus on while I was so tired? Keeping my hands up, bringing them back to my face, getting out of the pocket after I completed the drill! Yay!

Training Saturday 5/22/2021:1 hour- 1 mile run, and weightlifting upper body

We took the morning and spent it with the kiddos. They needed time with mom and dad. Ordered breakfast out, and had a family picnic.

But I still had to get my run and weightlifting in. I have a schedule to keep. I waited till the kids had to do their daily chores to get away. So a little later in the day than I like to but it’s done woot!

1 mile run, with new better run time in steady state run. Woot!

Weightlifting: upper body – chest, back, biceps

Superset: do all exercises once through no rest till all are done in one set.
1) push ups- reps- 10, 10, 10
2) dumbbell chest fly – reps- 10, 10, 10

1) standing barbell row – reps- 10, 10, 10, 10

2) lay pull down wide grip- reps- used resistance bands- 15, 15, 15, 15

Superset: do all exercises once through no rest till all are done in one set.
1) resistance band chest flys – reps- 15, 15, 15, 15
2) dumbbell standing double arm bicep curls -reps- 12, 12, 12, 12

1) preachers dumbbell bicep curls – reps each side- 10, 10, 10

Training Sunday 5/23/2021: 2.5 hours- 1.5 hours of Muay Thai, and 1 hour of upper body weight lifting back, shoulders and abs

Today was a great day of training. I got to work with my training pod. We worked on pads and sparring.

I focused on keeping my tools in the box, keeping my arms, elbows, and punches tight.

I worked on making sure I don’t drop my hands from my face/guard then punching. When I do that it takes longer for my punches to come, and I send a huge signal that I am punching. A tell. When I say longer I mean a few seconds but those few seconds allows some one else to get a punch in when my guard is down. Really it’s a game of milliseconds and millimeters. You give one you get punched.

Thank you Khun Kru Krysta, Amanda Benson Early, and H for helping me tighten my game.

Then after lunch was eaten it was on to my weightlifting.

Weightlifting: back shoulders and abs day

1)inclined bench double-arm dumbbell rows – reps – 12, 12, 12, 12

2) seated wide grip cable rows (resistance band) – reps – 10, 10, 10, 10

3) bent over barbell high row- reps- 12, 12, 12, 12

4) Superset: do all exercises one after another in a set before rest
1) barbell front raise -reps – 12, 12, 12, 12
2) barbell upright row -reps – 12, 12, 12, 12

5) leaning one armed dumbbell lateral raises- reps each side- 12, 12, 12,

6) Superset: do all exercises one after another in a set before rest
1) laying leg raises – reps – 20
2) crunch to side tap -reps – 20
3) standing crunches – reps – 20

7) Superset: do all exercises one after another in a set before rest
1) laying leg raises – reps – 20
2) crunch to side tap -reps – 20
3) standing crunches – reps – 20
4) laying leg raises – reps – 20
5) crunch to side tap -reps – 20
6) standing crunches – reps – 20

What small things are you trying to tweak in your training?

I hope you are all happy and healthy. Thank you for reading my blog/s. If you liked this one, please hit the like button. If you want to follow my adventures feel free to subscribe. As always if you have a comment please feel free to chat. For day to day stuff you can find me @sharpcupcake on instagram.

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

Training Martial Arts 5/10/2021: Supplements the Dirty Word

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

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

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

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

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

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

Some Websites That Are Worth Reading On Supplements

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

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

Lets start with… What is a supplement?

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

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

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

Why use a supplement?

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

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

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

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

What to be wary of?

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

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

How do I know I am getting quality supplements?

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

NSF international
U.S. Farmacopia
ConsumerLab.com

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

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

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

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

Daily Vitamin I Take:

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

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

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

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

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

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

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

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

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

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

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

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

Maintenance Eating Week? I think 5th week.

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

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

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	89	110	81	85	113	149	154	111.571429	210	98.42857143
Carbs	324	263	233	210	127	157	255	224.142857	245	20.85714286
Fat	113	85	93	86	99	112	102	98.5714286	109	10.42857143

Calories	2669	2257	2093	1954	1851	2232	2554	2230	2801	571

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

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

I got my mile run in.

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

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

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

Weight lifting: back, shoulders ,triceps, abs

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

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

Kali:

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

Weight lifting: Lower Body Quads and Glutes

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

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

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

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

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

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

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

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

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

In honor of Sangtiennoi Muay Thai training: 1.5 hours

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

Weight lifting: glutes and hamstrings focus

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

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

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

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

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

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

Training Martial Arts 5/03/2021: Taking Off The Gloves

Sometimes taking off the gloves is all you need to tweak your training. I write about my adventures and what I am learning in my blogs, and it is amazing how much I still learn every day. Sometimes I can’t see it right away, sometimes it takes days like this where I sit down and reflect on my week of training.

So today I am thinking about my training, and remember back to a day in the week where my instructor is telling me for probably the 100,000,000th time, probably more, to not flare my elbows and keep my guard tight when I have my hands up covering my face.

Often times I hear the advice, and internalize it, and try to fix it right away. If I don’t understand I stop and ask. However, for this I tighten my arms I think, and keep going.

Then she says, “stop, next round I want you to use my MMA gloves.”

The difference between the MMA gloves and boxing gloves is:

The weight – (boxing gloves tend to be 12 oz to 16 oz), the weight slows down your punches, and helps your body work more
The size – think big balloons on your hand verses slightly padded leather gloves
The protection for your hands and your opponents face – With less padding on the hands, if I am lazy and hit wrong with the MMA gloves I can break my hand, I can also do a lot more damage to my opponent because there is less padding to dissipate my blows.

Mostly she is using it for its size. The profile is much different on the MMA they have less surface area and the tactile difference when I put them on my temples for my guard is completely different.

It was a moment of genius she had when recommending them. I clearly was struggling to do what she asked and she thought of a different way to get my body to ingrain that muscle memory.

What I learned was the boxing gloves are huge in comparison… Duh right, but hear me out. We use boxing gloves for everything, they are usually 12 oz to 16 oz depending on the gloves. They are great for weight, and they soften the blow when you punch your opponent. They protect your hands from breaking on your opponent.

They are also huge. So when I was told to bring my elbows in, I was not understanding because I was keeping them on my face and rotating them in, but the gloves were so big I could not feel it. Just switching up my training with the MMA gloves has helped me not only see what she was talking about but adjust my boxing gloves to mimic the same feeling with them on.

The dangerous part was I had to be very careful about knuckle placement so I did not break the little bones in my hand with the MMA gloves, I also had to be careful with my training partner, because they are not padded like the boxing gloves. One well placed hit and he would have been knocked out.

So we trained slow and deliberate, working on form and flow. I took the power out of my strikes.

I literally took my gloves off, so I could train in a different way. So I could physically feel the changes my instructor wanted me to do.

I love that the little tweaks we are doing is what is going to make my form and flow better and better. I don’t always see it, but every day on the mat, is a day I am improving even if by fractions.

Maintenance week 4

This week went off the rails for me. I was going to just do another maintenance but ended up letting myself indulge a little more than normal. It was a week where I had to take a few days off to let my back heal up. I have scoliosis and have days weeks where things get out of whack.

For the last three days I did not focus on getting the protein in, or even hitting my macros. It was Mother’s Day weekend and I just kinda let myself have a break.

I noticed I did not even come close to my protein intake, I did better on my carbs intake, and my fat intake was on average low.

What this means to me when I try to intuitively eat, or just eat the way I want to, I lean more toward carbs, eat lower fats, and little protein.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	105	117	148	200	98	78	116	123.142857	210	86.85714286
Carbs	178	242	234	290	219	158	257	225.428571	245	19.57142857
Fat	97	63	114	107	50	46	70	78.1428571	109	30.85714286

Calories	2005	2003	2554	2923	1718	1358	2122	2097.57143	2801	703.4285714

Maintenance Week 4 – 5/3/2021 -5/9/2021

Monday 05/03/2021 Workout: 1 hour run and upper body weight lifting

This post is for the people who have reached out to me. Saying I have helped them in some way. I am so happy to have been able to help them.

I am no where near perfect. I have days where I don’t want to do my workout. I hate pictures of me, I see every flaw. I see stretch marks, from the time my body grew and cared for my babies. I have fat cause I like eating bad for me things like cookies, and pastries.

I am working every day to be the best person I can be. I am working every day to try not to compare myself to everyone else. There is no one else like me. I am genetically diverse. I am half Japanese, other half is Irish and Cherokee.

I am never going to look pretty when working out. I get red when my body is working hard.

But I am working, I am trying, and I am dedicated.

I am not perfect, but I am constant trying to be the best me. I am going to celebrate my 42nd revolution around the sun this year. So I am not a youngster. I am flawed and imperfect but I am trying.

Thank you all for the kind words, the awesome stories you have told me. Thank you for letting me know that/if I am an inspiration to you.

Know when I say if I can do it, I truly believe you can do it too. Just keep trying. You are going to fall down, the important part is getting back up!

Workout:
1 mile run

Upper Body : Chest, Back, Triceps
1) dumbbell one armed bench row – each side reps- 8, 8, 8, 8, 6, 6

2) barbell dead lift – reps – 8, 8, 8, 8, 8

3) resistance band narrow grip pull down – reps – 8, 8, 8, 8

4) dumbbell incline bench press – reps – 10, 10, 10, 10

5) dumbbell incline chest fly – reps – 10, 10, 10

6) diamond push ups – reps – 12, 12, 12, 12

Tuesday 05/04/2021 Training: 1 hour of Muay Thai

We worked the same drills as Thursday. However, I am at a level where we have to make small adjustments. Where I literally have to tighten my slip so my opponent can’t throw an overhand into my head.

It’s repetitive but necessary. Toward the end of three solid minutes of slipping the cross. I was keeping it tight. I was not throwing my head to the side.

When the gloves come off (quite literally) it gets me hyper focused. Practicing slipping the cross when you training partner does not have gloves on and if they make contact will give you a shiner, gets me paying attention.

Parry the cross slip tight

Same for kicks with intent those will get you to lateral quickly. Don’t want to go home with a limp. Not being there when a strike comes in is a great defense.

Thank you Khun kru Krysta!

Thursday 05/06/2021 Training: 1 hour of Muay Thai training

So like I have mentioned before, unless it’s a new drill ( strikes strung together in a different way) myself and a couple of other students know the drills. We know the basic rules, and if called upon to throw any number of strike we can.

However, and this is a big ‘however’ there is always room for improvement. I am always going to be working on flowing, polishing my form, and working defense with counter strikes.

1) Today was the day I was working keeping my guard tight together, but loose at the same time.

2) today I worked on turning over my hook, snatching it back, and keeping it on my face till the the next bunches of punches.

Khun Kru Krysta had an ingenious idea. To have me wear mma gloves or bag gives. They have a smaller profile, so it helps with my muscle memory.

We worked slow because not only can the mma gloves help knock a person out ( less padding), but because the can also damage your hand. If you don’t throw the punch correctly. You hit the outer Knuckles and you run the risk damaging or breaking your hand.

The gloves helped me keep my hands and arms tighter in my guard, helped me to understand where my fist were. Because the 12 oz gloves have so much ch padding you loose sense of where your hands are in relation to your face. Which I need to work on.

Thank you khun kru Krysta!

Slow and deliberate was the way to drill. to fix my form. I need to raise my elbow and make sure I am punching with my first two knuckles. We will speed up when my form is looking better.

Saturday 05/08/2021 Muay Thai : 1 hour of Muay Thai Practice

Went to train. I had to take it slow. My back was hurting went to chiropractor yesterday.

Hip and lower back not happy with me. So I took it slow and worked the forms. My hip is joint was pinching my sciatic nerve which messed up my back a little with my scoliosis.

Gonna not skip weight lifting today and tomorrow let my back rest. Then I will be back at it.

Do what you can, work around your injuries. Life is gonna happen and you gotta pick yourself back up. Keep going.

And that is it for the past week. I took three days off of training because my scoliosis and hip was pinching my sciatic nerve. I let myself take a break from trying to meet macros. I let myself have a good mothers day.

I am back at it today.

I hope you have a great week. If you liked this blog post please let me know and hit the like button. If you want to keep up with my adventures subscribe. As always feel free to comment. For more day to day stuff you can find me at Sharpcupcake on instagram.

Remember, Don’t Photo Edit, Just Go Get It!

Training Martial Arts 4/26/2021: Keeping Focus While Injured and Tired

Hello lovely people who are reading my blog. So many times we talk in training… I say talk in training, but it is more a helpful hint (yelling in my ear) while training, “keep your hands up when you are tired”. Our instructors say this and have said this while we are drilling, because it is important to get into your muscle memory that you keep your guard up, and your hands up when you are tired.

Why? Why keep your guard up/focus when you are tired?

I have written about this before, but I will touch on it now again. The reason you want to keep your hands up when you are tired is it helps burn into your muscle memory. When you are tired you return to your base level of expertise. What does that mean? You are only as good as your lowest level of understanding. You may be able to throw that kick perfectly when you are not tired, but when you get tired you will get sloppy, your kick will not turn over as well, you kick will not come up as high, because your muscles are tired. This is normal.

What are we trying to do?

We are trying to train ourselves when we are tired that we keep our form up. If we learn to keep our guard up, and keep our form proper, we have a much better chance of avoiding getting hit, and being able to hit our opponent. We make less mistakes. Easier said than done, but never the less we work on keep our hands up when we are tired. We work on keeping our form proper when tired. We often slow down so that we can work form when tired and not worry about power.

The truth is you are going to get tired in the ring. It is what you do when you get tired that is important.

Example of exhausted fighters in MMA. You will see some of these guys get sloppy. Those fighters you see looking cool and calculated through the fight are tired, and hurting but they have trained to keep focus.

A fight is not won in the ring. It is won in the gym, in the training you do. Let me say that a little louder for the back of the room.

A fight is not won in the ring, it is won in the training you do in the gym.

Last Sunday during training I rolled my ankle. I accidentally stepped on my opponents foot, and landed on the side of my foot and ankle. It hurt. I have been training around it and through it.

As I was training I noticed, no I realized something. Training and keeping focus while injured is harder than doing while tired.

Yes I just waxed on above about training and keeping focus and your hands up while tired… but man when your ankle and foot are sore, and you are worried about stepping on it, rotating on it the wrong way. Guess what drops or did for me. My hands. My hands dropped I did not keep my guard up, I reverted to my base level of understanding.

So while training I was repeatedly reminded to keep my hands up. Take it slowly so as not to hurt myself any more, but to keep my hands up and keep my focus.

My injury kept pulling my focus away from what I was doing. When you get into the ring you are going to get hurt. You are going to get hit, you are going to sustain some damage. It is inevitable. Being able to compartmentalize that and keep going is the key.

This last week was a lesson for me in training that way. I had to compartmentalize my pain. I know that it hurt, I know that I needed to be careful spinning on it, and I know I also had to keep my hands up, and my focus up.

These are some of the ah ha moments that happen in training for me now. We are making small tweaks and cleaning up form, flow, power, etc. But I know the basics. So when new ah ha moment comes up, I make sure to focus on it and mark it.

The smaller injuries like a well placed leg kick, or an accidental elbow spike to the knee are often forgot about in adrenaline rush while training. Injuring a part of the body that feels less stable is a much different injury. The next hours/day/week you still feel that instability till it heals. For the bruises you feel it when they are hit again but it does not pull away from your focus till then.

I am always learning and progressing. I look forward to the next lessons that this martial art I love will bring.

Week 2 of Maintenance

Ok this week is looking similar. I mentioned to my partner that my maintenance week is look a lot more like a lighter mini cut. I on average eat the amount of carbs and fat my body needs for the macros. However, I just miss the protein side.

So in order to try to keep making changes for the positive. I have decided to wake up earlier on days I don’t have to work so I can get a meal in before my workout. I have been waiting till after, and that is a good chunk of time that I miss out on eating. So by the time it comes to bed time, I can’t make up the difference. I also added a second rest day in. Wednesday and Friday!

I originally thought I over did carbs, because I had a few days there… but I came under, and I hit my fat macros… it is the protein I will keep trying to get in. In all forms, animal, and plant. But I am happy my I am narrowing in on my macros.

I will try to do another week of maintenance… and will see if this change in my schedule will help me hit my macros this week.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	76	164	124	184	134	139	130	135.857143	210	74.14285714
Carbs	182	238	111	281	238	314	213	225.285714	245	19.71428571
Fat	82	127	90	96	102	170	87	107.714286	109	1.285714286

Calories	1770	2751	1750	2724	2406	3342	2155	2414	2801	387

Week 2 of maintenance 4/26/2021 – 5/02/2021

Monday Training 04/26/2021: Workout: 55 minutes – 10 minute battle ropes, upper body weight lifting

I rolled my ankle in Muay Thai yesterday abs it hurts a little so I am just going to baby it. No running for me today.

Instead I did a Tabata battle rope rouitine for cardio.

I also went up 5 lb in my bicep curl and added reps in some of my exercises. Woot!

Tabata Battle Rope:
45 seconds on 10 seconds rest
3 x each exercise
Chain them together with only the 10 seconds rest between them

1) single whip x3
2) double whip x3
3) double rope rotation x3 (left, right, last round 1/2 left 1/2 right)

Weight lifting:

1) standing barbell row- reps 8, 8, 6, 6, 6, 6

2) seated cable rows – reps 20, 20, 20, 20

3) seated dumbbell shoulder press- reps 10, 10, 8, 8, 6

4) seated dumbbell lateral raises – reps 10, 10, 10, 10

5) dumbbell incline fly – reps 12, 12, 12, 12

6) dumbbell incline bicep curls – 10, 10, 8, 8

Tuesday Training 04/27/2021: Training: 1 hour of Muay Thai

Today we worked on the same drills as last Thursday.

However, today I worked slower and more deliberately. My foot and ankle are still sore from rolling it Sunday. So instead of pushing it, I worked on form and worked slowly.

Avoiding the things that hurt and kept training around my injury.

Thank you Khun Kru Krysta for a great class.

Thursday Training 04/29/2021: 1 hour of Muay Thai training

First day since I rolled my ankle I did not baby it so much. It’s sore now but I worked all night and and had fun. Will keep working it. Gonna give my body a second rest day tomorrow. H convinced me too. I have been only taking one day a week.

It was a lot of fun today, thanks for the class Khun Kru Krysta!

Training:

1) jump rope

2) cross, parry, cross rear kick plus sign drill
3) opponents turn

4) jab, cross, hook, rear kick
5) fed pads for H

6) jab, cross, split the cross
7) fed pads for H

8 ) jab, cross, hook ( high elbow cover + hit or dump)
9) held pads for H

10)jab, cross, hook, rear kick (catch kick, dump, spike quad, elbow, and or dump)
11) held pads for H

Saturday Training 05/01/2021: 4.5 hours- Mile run, Leg Day weight lifting, Muay Thai, and Kali

What a day! But I got it done!

I realized something…We often talk about how important it is to keep your hands up. Your guard up when you are tired and still training. It is natural for your hands to drop lower in guard cause your arms, shoulders, body is tired. That’s hard to do but we train that way and drill it into our heads.

You know what else is supper hard to do? Keep your hands up, watch your form (make sure it is right) when you are injured. You may be modifying what you are doing, maybe babying or favoring that part of the body that is sore or hurts, and you have to remember to keep your hand up so you don’t get hit.

Thank you Khun Kru Krysta!

Training:
1 mile run

Weight lifting leg day: glutes hamstrings
1) dumbbell Bulgarian split squats- each side reps- 8, 8, 6, 6, 4, 4 (up 5 lbs each hand)

2) barbell stiff leg dead lift – reps – 8, 8, 8, 8

3) single leg dead lift- each side reps – 10, 10, 10, 10

4) dumbbell b stance hip thrusters- each side reps – 8, 8, 8, 8

5) dumbbell frog pumps- reps- 10, 10, 10, 10

Super set do x3 all exercises as one set no rest till you you through a set

1) knee crunches into leg extensions- reps 14
2) straight leg Russian twists -reps- 14
3) dumbbell v ups – reps- 14

Muay Thai training:
1) jump rope
2) jab catch jab, cross parry cross, hook bob and weave hook drill
3) held pads for H

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

6) cut kick away from rear kick, rear leg kick, lead round house, cross, hook, rear kick
7) held pads for H

8 ) part and split an incoming cross, lead hook, rear elbow, rear knee, rear kick
9) held pads for H

10) jab, cross, lead kick, slip cross, hook, rear kick
11) held pads for H

Kali:
We worked on
1) cob cob, high standard and low
2) heaven six, standard six and earth six

Earth six was hard, earth six with earth grip was harder. Gotta work on this.

Sunday Training 05/02/2021: 2 hours 40 minutes Muay Thai training, and Weight lifting Leg Day

Training: 2 hours of Muay Thai training

Thank you Amanda, Khun Kru Krysta, and H for a great training session.

Love that spinning back elbow to spinning back fist combo.

Now on to Leg day weight lifting. Yay! I think I got enough cardio in today.

Workout #2: 40 minutes weight lifting Lower Body Quads and glutes focus

Got my weight lifting workout done after Muay Thai training today.

I got elbow spiked in the knee today and forgot all about it till I went to squat. 😂 lol. But it’s all good. It surely does not hurt as much as it did when I first started. De sensitized to the typical injuries of Muay Thai.

I went up 30 lbs in my barbell hip thrusts. Woot! It was hard for the last two 6 reps, but doable

Weight lifting: 40 minutes
1) barbell walking lunges – reps – 20, 20, 16, 16, 12, 12

2) barbell sumo squats – reps – 8, 8, 8, 6, 6

3) barbell hip thrust – reps – 8, 8, 8, 6, 6

4) goblet squats – reps – 15, 15, 15

5) hyper reverse frog pumps on bench – reps – 20, 20, 20

Superset: do these three exercises in a set no rest between each exercise only rest between each set.

Do each Set x 3

1) dumbbell Russian twists – reps – 20
2) reverse crunches – reps – 15
3) dumbbell upper crunches – reps – 10

When you train do you try to keep focus/your hands up when you are tired?

Have you tried to push through a rough workout, and compartmentalize an injury?

If you are looking to train to fight in the ring, remember the fight is not won in the ring. The fight will be won in the gym before you ever set foot into the ring.

Thank you for reading, and I hope you are all having a great week. If you are not subscribed and want to keep up with my adventures, recipes, and cool products I get to try out please subscribe. If you liked this post please hit the like button so I know. As always if you have a question or comment please feel free to do ask/comment.

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

Training Martial Arts 4/19/2021: Bunches of Punches

Good after…morn… what ever time of day you are reading this, I hope it is good and amazing. Anyway, Bunches of Punches is not a mnemonic per se, it is more of an alliterative phrase. My Kru uses it to remind us when sparring to throw many punches, knees, kicks instead of just one or two at a time.

Why would you care how many punches you throw at a time?

There seems to be many different opinions on this matter. Surprised that there is a lot of debate about this…I am not. It seems in the martial arts world, nay in any sport, or physical activity there are people with so many different points of view. So let me just wax on about what I know and what I have learned.

Reasons why you would want to throw more punches/strikes then just 1 or 2:

Throwing one strike is predictable
- Throwing just a jab for instance, your opponent is going to predict that it what you are going to throw and can counter, and return a strike to you. This is not to say that, that singular jab is not a good way to evaluate your opponents response, and or to feint and then throw something else. But in general just throwing a jab out there will not win you any rounds.
Throwing one and just blocking/waiting for a strike
- Throwing one strike then turtling up, or pillar blocking up puts you on the defensive, you are then just reacting to your opponents strikes. If your opponent is pressing you don’t get the chance to strike back as easily.
Throwing multiple strikes keeps your opponent guessing
- You could throw jab, cross, uppercut through the uprights, catching them off guard, then when you square up again, jab, cross, over hand… your opponent may be thinking oh I saw them do a uppercut let me dodge, or parry it away. You are mixing up the strikes to keep them guessing.
Throwing multiple strikes helps you enter striking range
- I am short. I am 5 foot nothing, and my striking range is short range. Against a taller fighter, and lets get real everyone is taller than me. I have less range. So in order to get into range, I will have to crash in. I can pillar block up and crash in, but I am going to take some blows. I want to hit not get hit. If I don’t throw bunches of punches which usually means my hands are in their face, they will hit me. If I do throw bunches of punches, they will not see my leg kick coming till I sink it into their quad.
Throwing multiple strikes helps you cut the line
- So cutting the line is important. Especially if you vertically challenged like me. I don’t want to be in the front of my opponent all the time. That is where their tools are. Their fists for punching, the elbows, the knees, and kicks. However, if I can cut the line and get to their side, I can land blows, and be relatively safe. They can all ways spinning back kick, elbow, or duck. But I have a better chance of getting in range if I cut a 45 degree angle and get to their side, to do damage. I can throw a jab, cross, hook, and cut the line. The can set me up for an unprotected round house (unprotected torso of my opponent).
I am not Roy Jones Jr, or Manny Pacquiao, and I can’t bet on a one punch KO in the ring.
- It is possible, though improbable at this point in my career.

This is all great, and easier said than done. However, I hear my teacher/Kru Krysta saying, “bunches of punches Tanya, bunches of punches.” While I am sparring. It is her way of reminding me to do more than just 1 or 2 punches. To fall back on our training. Even when I am tired and just want to throw one or two… throw multiple and get into the fight. Press the attack, surprise my opponent and win the round.

For reference when we are sparring we are not focused on winning we are playing. But that is a whole other topic to write about. We wanna win in the ring at a fight match. We want to play and learn from our mistakes in a sparring round.

Maintenance Week #1

This last week was maintenance week #1.

Looking at these numbers I did not hit my protein goals. I over did it on carbs, but I was feeling the need for carbs… so I had home made pop corn a couple of nights that threw those numbers over. My fats I stayed close to goal.

So this week I am going to have to work harder to get the protein in, and slow down on the carbs.

Man Carbs are so good though.

Good news, I am seeing some body recomposition. I am toning, and building muscle and my pictures are showing progress. Gonna keep plugging along and dialing in my macros.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	102	176	101	102	98	96	91	109.428571	210	100.5714286
Carbs	234	309	162	293	219	362	288	266.714286	245	-21.71428571
Fat	67	86	98	147	87	90	110	97.8571429	109	11.14285714

Calories	1947	2714	1934	2903	2051	2642	2506	2385.28571	2801	415.7142857

Maintenance week 1 – 4/19/2021 to 4/25/2021

Monday 4/19/2021: Workout: 1 hour – mile run, and weightlifting upper body, chest, back, triceps

Guess who’s triceps were sore from Sunday Muay Thai training? Yup mine, but it was upper body day today.

So after a rainy mile run I went to do my upper body workout.

I am still waiting for some dumbbells I ordered to get in so I subbed in barbell inclined bench press over dumbbell bench press.

Also don’t have a cable system so subbed in resistance bands.

Diamond push ups are hard. So I did them standard 3 x each set and then switched to doing them on my knees.

It is always ok to find work arounds if you don’t have the equipment, and or if you need to modify an exercise till you can do it. At least that is what I tell myself. 😊

Workout:

1) dumbbell one armed bench row- reps x 8, 8, 8, 8, 6, 6,

2) barbell dead lift – reps x 8, 8, 8, 8, 8

3) resistance band narrow grip pull down- reps x 10, 10, 10, 10

4) barbell inclined bench press – reps x 8, 8, 8, 8

5) dumbbell inclined chest flys – reps x 10, 10, 10

6) diamond push ups – reps x 12, 12, 12, 12

Tuesday 4/20/2021: Training: 1 hour of Muay Thai

We are working on the basics again. It’s been great I love going back to the 4 counts. I like returning to the 4 counts especially after training other higher level drills. I think of it as re-honing my basic skills.

It also feels good just doing something I know without thinking about how to do.

And lastly you can always improve on the basics. I will always have something I can improve on.

Thank you Khun Kru Krysta for a great class!

Muay Thai:

1) Jump rope

2) plus sign footwork drill, with rear leg kick
3) H’s turn to lead

4) 4 count – right to left- rear kick, hook, cross, lead kick
5) fed pads for H

6) 4 count – left to right- lead kick, cross, hook, rear kick
7) held pads for H

8 )4 count – rear to rear – rear kick, hook, cross, rear kick
9) held pads for H

10) 4 count – lead to lead – lead kick, cross, hook, lead kick
11) held pads for H

Thursday 4/22/2021: Training: 1 hour of Muay Thai

I would not say I completely successfully left my shitty day/mood off the mat this time. But did just sink into the workout.

Thank you Khun Kru Krysta that it was basics again 4 counts and it was nice to just work it and try to forget life for a bit.

Was leaving my foot in the bucket for South Paw stance doing drills, but I was getting rotation and landing my kicks well. Yay!

Muay Thai:

1) Jump rope

2) plus sign footwork drill, with rear leg kick
3) H’s turn to lead

4) 4 count – right to left- rear kick, hook, cross, lead kick
5) fed pads for H

6) 4 count – left to right- lead kick, cross, hook, rear kick
7) held pads for H

8 )4 count – rear to rear – rear kick, hook, cross, rear kick
9) held pads for H

10) 4 count – lead to lead – lead kick, cross, hook, lead kick
11) held pads for H

Friday 4/23/2021: Workout: 1 hour weight lifting and run

Today was lower body legs and abs.

I went on my mile run, did my weight lifting. Then we have celebrations for my eldest son’s birthday.

Yay! Celebration day! And mmmm cake!

Weight Lifting:

1) deficit snatch grip dead lift with feet elevated – reps 8, 8, 8, 8

2) dumbbell glutes bridge- reps 12, 12, 12, 12

3) pause hip thrusters with barbell- reps 10, 10, 10, 10

4) barbell split squat – reps 8, 8, 8, 8

5) dumbbell goblet squat – reps 15, 15, 15, 15

Super set- do all three exercises as a set no rest till one set is done. X3

1) side plank 30 seconds
2) plank stand 30 seconds
3) side plank 30 seconds

Saturday 4/24/2021: Training: 1 hour Muay Thai

Today we worked on Muay Thai, entries on the:

1) cross (parry and return strike)
2) the hook (high block return strikes, and or dumps)
3) the kick (catch kick and return strikes or dump)

We dot to do Silat take down called the Basset Dal, rear facing inside leg sweep. We worked on a figure 4 Leg take down that Jay taught us.

It was a lot of fun today, thanks for the class Khun Kru Krysta!

Training:

1) jump rope

2) cross, parry, cross rear kick plus sign drill
3) opponents turn

4) jab, cross, hook, rear kick
5) fed pads for H

6) jab, cross, split the cross
7) fed pads for H

8 ) jab, cross, hook ( high elbow cover + hit or dump)
9) held pads for H

10)jab, cross, hook, rear kick (catch kick, dump, spike quad, elbow, and or dump)
11) held pads for H

Sunday 4/25/2021: 2 hours of Muay Thai, and 55 minutes of Weight lifting

Training: 2 hours of training Muay Thai

We have our little training pod, where we work together to work on higher level Muay Thai techniques, and sparring on Sunday!

I practice my free feeding and feed back.

I was working on flow, and chaining attacks better.

I was also working on keeping my hand and elbow in.

I was working on landing shuffling out, and the switching stance if need be.

Then sparring with Bunches of Punches that lead into kicks.

We got to do a new drill that was so much fun. Jab, cross, lead kick, slip the cross, hook, rear kick. That was really fun, and you can feel the weight distribution as you drill it out.

Thank you Khun Kru Krysta , Amanda, and H for training with me and helping me learn to clean up my fighting.

Now on to leg day weight lifting. Gonna skip the run today as I think I hit my cardio needs. Lol

Workout # 2: 55 mins- Leg Day quads and glutes

After 2 hours of Muay Thai today leg day was a slog to get through but I did it. I just let my body rest more between exercises. Normally I try to stick to 30 seconds rest but ohh man today I needed extra time.

I also rolled my ankle at Muay Thai and now I am icing it.

Great news is… for the barbell lunges I went up 10 lbs, and for barbell sumo squats I went up 10 lbs. Woot!

Question: do you all get lazy and not take out the smaller weight befor stacking a larger weight? Picture below… when I was switching exercises up to squats instead of reloading largest first to smallest I just slapped the largest weight on the end. 😂

Weight lifting:

1) barbell walking lunges – reps 20, 20, 18, 18, 12, 12

2) barbell sumo squats – reps 8, 8, 8, 6, 6

3) barbell hip thrusts – reps 8, 8, 8, 6, 6

4) dumbbell goblet squats- reps 15, 15, 15

5) hyper reverse frog pumps – reps 20, 20, 20

Super set- do each exercise one after another without rest, rest only after each set of 3 exercises

3x this superset
1) dumbbell Russian twists- reps 20
2) reverse crunches – reps 15
3) dumbbell upper crunches – reps 20

How do you train? Do you train drills with three or more punches?

What do you think? Would you rather just punch once or twice and get out of the pocket?

Thank you all for reading. For those of you who are knew welcome. I am amazed you all read my little journal/blog. If you want to ask me any questions please don’t hesitate to comment or email me. If you want to follow my adventures and know when I put a knew post up right away subscribe. If you liked this post please let me know and hit the like button.

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

Training Martial Arts 4/12/2021: Cross Training and Pushing Through

Hello happy people. As you know I practice martial arts. I am also cross training, weight lifting, and running being the main forms of cross training.

What is cross training?

Generally Cross Training just means training with a few different types of exercise, movement, or modalities

Cross training is done by athletes because not only does it help with cardio, muscle strength, and movement. It also prevents injuries because you are avoiding over development of one set of muscles and helping to create more of a balance to the muscle mass you are trying to develop.

I digress… I have started a new weight lifting program it is 8 weeks long, and I am officially on my second week second day of the program. It is a 3 – 3 split, meaning 3 days a week I will weight lift, and it is split into lower body, upper body, lower body for the first 4 weeks then switches around to upper body, lower body, upper body for the following 4 weeks.

Why would I be mentioning this you are probably thinking to yourself. Well… Ouch! I hurt. D.O.M.S. (Delayed Onset Muscle Soreness) has set in. Ok so weight lifting has been something I have done for a while now. However, I wanted to challenge myself and I actually have found a person that I jive with and like. So I am following their program and she makes me do things I don’t like doing. I can only think that is a good thing. Because, when I make my own routine up like I so often do. I can avoid some exercises that are not the most fun, and tell myself its ok cause I am doing another exercise in the same vein or I am doing full body. I know this, and I accept this. Hence the new program.

What does this mean for me? Well I have been sore, very sore, because we are hitting muscles that I have bee training before but in different ways, with different volumes, and more consistently.

Boy does that make for interesting training days/nights in Muay Thai and Kali. My glutes were sore the first week, and what do you use when you do a round house kick? Aside from your core, torso, and legs, but your glutes. Along with my glutes my hamstrings were screaming at me on Tuesday. So what I did was power through my training, even though it hurt, and made sure to stay hydrated, stretch and used the hypervolt muscle massager. I often have H help me with the hypervolt cause he can get to all the areas that need attention.

What to do when extremely sore or have D.O.M.S:

Train in your sport that you participating in. (I find that when I work out after being sore, it helps to flush the muscle, helps keep it warm and functioning. I feel like I heal faster as well. When I sit and wait for it to heal I hurt for longer.)
Drink lots of water, fluids to help with the repair of your muscles
Stretch
Massage (helps to again in my experience heal the muscle faster. )
Ice the affected muscles

Here is hoping as my body gets used to this level of cross training it gets a little easier. As it is I train Muay Thai 3 to 4 days a week, and run + weight lifting 3 days a week. I had to stack Sunday weight lifting with Sunday Advanced Muay Thai training. That ended up being a good 3 hours of training. We will see if I can keep that up or have to move my schedule around.

So as I am typing this out, thinking about this last week of training. My triceps are very sore from Sundays training, and I had upper body (back, chest, triceps) workout today.

Last week of 3 week Mini Cut

It is not till I look back at my week that I see I am actually almost hitting my macros. I often think that I am not hitting them as well as I could be. The easier thing would be to eat the same thing every day with no variety to make sure I hit my macros, but that seems boring. I don’t want to eat chicken, broccoli, and rice every day.

This week it looks like I almost hit my averages on macros. I am just still under on protein. I will keep dialing it in. I just have to fill my day with small protein snacks. Roasted nuts, protein bars, and protein shakes have all been helping.

I have gone down on the scale, which is great, it is going slowly. So I have had a scale victory, but I have noticed other small non scale victories. Like my run time is better, my profile in pictures is different slightly, and my clothing is fitting different. So Yay! Onward and upward.

Next two weeks are maintenance eating, then I will be back on a mini cut.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	190	168	72	119	98	82	130	122.714286	173	50.28571429
Carbs	159	311	144	158	219	201	224	202.285714	201	-1.285714286
Fat	66	88	49	67	87	122	140	88.4285714	90	1.571428571

Calories	1990	2708	1305	1711	2051	2230	2676	2095.85714	2306	210.1428571

4/12/2021 to 4/25/2021 Third week mini cut

Monday 4/12/2021: Workout: 1 hour- 1 mile run, upper body weight lifting workout

Back, shoulders, biceps, abs

Great workout and I am pooped. I don’t have all the equipment and had to come up with ways around. So instead of a cable machine I used resistance bands. Instead of 25 lb dumbbells, I used my 25 lb plates. Don’t give up on a work out you can find work arounds.

1 mile run

Weight lifting:

1) standing barbell row- reps 8, 8, 6, 6, 4, 4
2) seated cable rows / I used resistance bands – 12, 12, 12, 12
3) seated dumbbell shoulder press – 8, 8, 6, 6, 6
4) seated dumbbell lateral raises – 8, 8, 8, 8,
5) dumbbell inclined fly backs – 12, 12, 12, 12
6) dumbbell inclined wide bicep curls – 10, 10, 8, 8

Tuesday 4/13/2021: Training: 1 hour of Muay Thai training

We had a great time today. My glutes, quads and hamstrings are still sore from Sunday’s workout. But I went in and put time in on the mat.

Even so working the drills was fantastic.

Thank you khun kru Krysta for a great class.

Also wearing my new Yokkao clothes. Love love love the shorts. So pretty!

Muay Thai:
1) jump rope

2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill

4) jab, cross, lead elbow, rear elbow, rear knee, rear kick
5) fed H pads

6) jab, hook, lead elbow, lead knee, lead kick
7) feed H pads

8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads

10) jab, cross, lead elbow, rear elbow, lead elbow, rear knee, double kick
11) held pads for H

Thursday 4/15/2021: Training: 1 hour of Muay Thai training

As I as working tonight. I had a thought. We as martial artists, or athletes in general are the culmination of all of our instructors, their instructors, our will, and our dedication to the art/sport.

I know it seems like a Duh Tanya thought but, that is incredible to just think about. The legacy that has gon into making me and my martial artists family.

Anyway great day of training. I tried to leave the rest of the world off the mat and was ok for the most part doing so.

Thanks for the great class Khun Kru Krysta!

Muay Thai:
1) jump rope

2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill

4) jab, cross, lead elbow, rear elbow, rear knee, rear kick
5) fed H pads

6) jab, hook, lead elbow, lead knee, lead kick
( goal is to chain hook to lead elbow so you can get in fast)
7) feed H pads

8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads

10) jab, cross, lead spinning back elbow, rear spinning back elbow, lead spinning back elbow, rear elbow, rear knee, rear kick

(goal is to assess the range after the spinning back elbows, of opponent is close reset and shuffle back to throw last elbow. If opponent moves back spin through and shuffle in for last elbow)
11) held pads for H

Friday 4/16/2021: Workout: 1 hour 15 minutes mile run and weight lifting glutes and hamstrings

I am doing a 3 day split lower, upper, lower body. Today was day 3.

Today has been a great day. I had a scale victory. While I try not to put to much value on the scale it is still a tool you can use to see changes, like a measuring tape.

Had some weird dude watching me run. But that’s ok. Having a good day anyway. This is what I wore to run in and I feel like it is not something risqué. Tank top and tights.

1 mile run, my average was lower again to day by just a few seconds.

Weight lifting:

1) dumbbell Bulgarian split squats each leg- reps x 8, 8, 6, 6, 4, 4 ( I normally do this with body weight only 15 each side so I felt these more today)

2) barbell stiff leg dead lift- reps x 8, 8, 8, 8

3) dumbbell single leg dead lift each side- reps x 10, 10, 10, 10

4) dumbbell b stance hip thrusters each leg – reps, 8, 8, 8, 8

5) dumbbell frog thrusts – reps 10, 10, 10, 10

Super set: do each set of three exercises back to back without a rest – only rest between a super set

x3 sets

1) knee crunches + leg extensions back to knee crunch – reps 14
2) straight legged Russian twists – reps 14
3) dumbbell V ups – reps 14

Saturday 4/17/2021: Training: 2 hours of Muay Thai and Kali

Had a great day of training today. I felt like I was getting great rotation on my kicks. Woot!

Here is whe we worked on.

Thank you Khun Kru Krysta for a great set of classes!

Muay Thai:

1) Jump rope

2) plus sign footwork drill, with rear leg kick
3) H’s turn to lead

4) 4 count – right to left- rear kick, hook, cross, lead kick
5) fed pads for H

6) 4 count – left to right- lead kick, cross, hook, rear kick
7) held pads for H

8 )4 count – rear to rear – rear kick, hook, cross, rear kick
9) held pads for H

10) 4 count – lead to lead – lead kick, cross, hook, lead kick
11) held pads for H

Kali:

We worked strikes 15, 1, 4, with a Kali stick, and with staves.

We alternated counters, bocks, and strikes for the 4 to 5 with staff.

Sunday 4/18/2021: Workout 1- 1 hour 1 mile run and Weight lifting lower body, Training 2 – 1 hour 45 min Muay Thai training

Workout 1: 1 hour – 1 mile run and weight lifting

Leg day- quads and glutes focus

Whew that’s done. I got my run in, my weight lifting done, and now I go to my Muay Thai training 2 hours slated for today.

My glutes are going to be sore tomorrow.

1 mile run

Weight lifting:

1) barbell walking lunges – reps 20, 20, 16, 16, 12, 12

2) barbell sumo squats – reps 8, 8, 8, 6, 6

3) barbell hip thrusts – reps 8, 8, 8, 6, 6

4) dumbbell goblet squats- reps 15, 15, 15

5) hyper reverse frog pumps – reps 20, 20, 20

Super set– do each exercise one after another without rest, rest only after each set of 3 exercises

3x this superset
1) dumbbell Russian twists- reps 20
2) reverse crunches – reps 15
3) dumbbell upper crunches – reps 20

Muay Thai Training:

Today we made it into the gym to do some higher level pad hitting.

Intuitive feeding

Cleaning up some of our movements/strikes (little tiny changes like stepping through, and foot placement shorten time between strikes by seconds, but may give you that opportunity to land a strike)

Working on some spinning elbows

This was after my weightlifting workout so I was already a bit tired. But I got through it. So total today time working out/training was about 3 hours. I am pooped. 😆 But this was a great day of training.

Thank you H and ladies for the training.

Are you cross training? If not finding something to cross train is a good Idea. It will help you in your primary martial art, and your sports. I used to cross train when I was on water polo and swim team in school. I ran to cross train.

What do you do to cross train?

Thank you all for reading. If you liked this post please hit the like button so I see it. If you want to follow my adventures please subscribe to my blog. If you want to drop me a like, ask a question, or say hi, please feel free to leave a comment.

For my every day shenanigans you can catch me on instagram @sharpcupcake

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

Training Martial Arts 4/05/2021: Leaving Everything Else Off The Mat, Kinetic Chain Sequence

I am well aware that people are all different what may be hard for me is a no brainer for them. What may be easy for me is super difficult for others. Then there are those people that seem like they are perfect. Nary a problem had for those people. I am not one of them. I sometimes struggle hitting every obstacle in my way, instead of clearing them with a single jump, sometimes I just climb over them.

I write this blog so that I can record, ruminate, and hopefully pass on what I am learning. I often look back and see some of the progress I have made. Whether the progress is mental, physical, or spiritual I can see it. Sometimes I can only see the progress because of the posts I have made.

What am I waxing on about? Leaving everything off the mat. Letting things go, and ignoring the problems you faced during the day. I am not one to normally let it go. I worry that (thing of contention, problem, or issue) like a dog with their favorite bone. Sometimes its those areas that are friction for me that I use to drive my energy on the mat, however, I have noticed when I just let it all go. I ignore everything else that happened that day, for the 1 or 2 hours I am on the mat, I am more fluid, my body responds to my commands, and I look like I know what I am doing.

Why is that? Why when I leave it all at the door, or the edge of the mat, do I work better? That is a good question, and while I have been thinking about it, the only thing I can come up with is. When I am upset, annoyed, pissed off, worried, etc., I will work the drills. I will follow the lead of my trainer/Kru/coach. I will do what is asked of me, but I am torn between training and issues of the day. It feels like I forcing the drills.

Why is forcing the drills bad?

Well for instance in Muay Thai especially, I can only speak for Muay Thai, because my previous experience with martial arts is with those Mc Dojos as a kid. For Muay Thai, you will notice that the mechanics of the drills, moves, strikes follows and flows with the physics of the body. If I force say a drill of kicking, I tighten up, my leg/hip/glutes, all tighten up and in doing so shorten my muscles up, and while I may try to muscle it or force more power, it will convey less power. In Muay Thai power is conveyed in turning over of the hips, aiming through your opponent, and letting your body follow physics.

The best way it has been described to me from one of my Kru Kristen was imagine your leg is a bat on the end of a chain. You could try to muscle the bat and hit a person with the bat. You will do damage and it will hurt, however, if you swing the bat on the chain, your body torque, your limbs working in unison, you will create far more force.

Funny enough I looked it up in order to understand it better. They have a name for it. Often used for batters in Baseball. However, it can be used for jumping, kicking a soccer ball, kicking in Muay Thai, etc. Far smarter people than I have named it… Kenetic Chain Sequence.

The Kinetic Chain Sequence is the way to explain the biomechanical:

“term for body parts working together and moving in a specific order to create a movement.” “The main contributors to swing power, in order, are the following: Ultimately, the power produced by the hips, torso, lead arm and hand is delivered to the bat, which then smashes a baseball deep into the bleachers (hopefully!)”
https://blog.tannertees.com/drills/the-baseball-softball-kinetic-chain-basics.html

There are whole sites/blog pages/etc dedicated to understanding Kenetic Chain Sequence. If you are interested there is so much more information out there.

https://diamondkinetics.com/from-the-ground-up-the-kinetic-chain-in-nick-senzels-swing/

I digress, when I am trying to muscle or force a drill, I mess up my kinetic chain sequence in my body. Step, pivot on ball of foot, torso and hip turn over, leg kick to side of the opponent. I tighten up and still make the connection but I don’t do so with the most power I could. This also mess up flow. If you are already tight it is hard to switch feet, shift out, flow. You have to unclench your muscles so that you can move and contract them again. It takes seconds off of your flow, it does not seem like a big deal, but it does effect your energy output.

If your flow and biomechanics is slowed, it feels to me like trying to kick through some viscous fluid. I can do it but it tires me out faster. Forcing your moves simply makes you more tired. And people who are new to Muay Thai do it all the time. So we are telling them to relax and let whip your body hip over. Easier said than done when you are new though.

When I am focusing on things that are making me mad/upset/angry/stressed, I notice I am just barreling through my workout/training.

What helps and makes me feel like I am having a fantastic training day? When I leave everything from the world at the edge of the mat. I can pick it up later when I am done training. I had a day where that happened this week. I am still learning how to do that. But everything flowed. I felt good. My partner said my strikes (boxing, elbows, knees, kicks) were 30% more powerful that day. I flowed well. I was faster, my drills looked good. I was not exhausted all the time. I felt great. I am chasing that feeling on the mats. I want to have that be my every training day. I know that it won’t always be, but I want it to be more common than not.

Goals are to be more relaxed in training. Easier said than done for me, but I will work on it.

Mini Cut Week 2

Ok mini cut week 2, I am still trying to dial in my protein intake. This last week I went a little over on carbs. I hit my fat macros dead on. So I just need to dial in my carbs and push the protein. Currently for this week the scale is not really moving.

I am also actively weight lifting during this. So I know it is all body recomposition (building muscle, burning fat).

I am not perfect and dialing in my food intake is taking time. However, I am invested in me and will keep going.

Again the calories for the day vary, on average I burn 3000 to 3500 a day. On the high side I burn 4000 depending on my activity that day. On my off day I burn between 2000 and 2500. I work out 6 days a week, and have a job where I am on my feet.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	145	123	121	170	159	74	115	129.571429	173	43.42857143
Carbs	181	192	387	266	94	312	257	241.285714	201	-40.28571429
Fat	129	78	84	78	99	83	131	97.4285714	90	-7.428571429

Calories	2465	1962	2788	2446	1903	2291	2667	2360.28571	2306	-54.28571429

Mini Cut week 2 4/5/2021 to 4/11/2021

Monday 4/05/2021 Workout: 1 hour- 1 mile run, 45 minute weight lifting workout

I am working toward a goal, and trying to ignore the bumps, lumps and yuckiness I see. I know putting in the time will eventually lead to results. Just have to grind and keep going.

For me it helps having clothing I love and feel good in. It’s a reward I give to myself for sticking to my routine even when I don’t want to.

1 mile run

Weight lifting: 3x sets of each

1) back squats- x 10 reps
2) kettlebell swings- 1 minute
3) goblet squats- x 10 reps
4) tripod tricep row- x 10 reps each side
5) clean and press- x 10 reps each side
6) hip thrusters- x20 reps
7) Bulgarian split squats- x 10 each side

That is it for today. I have to take kiddo to eye exam, and run some other errands. Oh and get food in.

Tuesday 4/06/2021 Training: 1 hour Muay Thai

Training a was great even though I am exhausted. I had work, errands, chores, feeding family, and I have been running around getting paperwork together for the gov’ment. For a super secret maybe adventure.

We worked on a goofy foot/shin compression drop again today.

Thank you Khun Kru Krysta for a fun.

I did windshield wiper drills before class.

I Need to keep the working on the windshield wipers drills. I also need to remember to throw the leg down instead of around so that it’s easier to kick the leg.

Training:
1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, brace foot on leg for knee to leg destruction, push opponent, and return lead kick.
6) held pads for H

7) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
8 ) held pads for H

Wednesday 4/07/2021 Workout: 1 hour- run, battle ropes, weightlifting

And workout is done. I am still sore from Monday’s leg and upper body day. Today was upper body and core day.

It’s beautiful outside today! The workout was great even if I dis not starting out wanting to do it today.

1 mile run

9 minute battle rope Tebatta: 45 seconds on 10 seconds off, x 3 each set
1) single whip/alternating arm waves
2) double whip/double arm waves
3) figure 8

Weight lifting: x 3 each set
1) standing tricep overhead extension- 12 reps
2) standing tricep kick backs – 20 reps
3) front raise to lateral raise – 20 reps
4) standing side crunches with KB – 20 reps each side
5) reverse crunches – 20 reps
6) sit ups- 20 reps
7) push ups – 20 reps

Thursday 4/08/2021 Training: 1 hour Muay Thai

Good day of training, not getting the shin compression right is a little frustrating but I will keep working on it.

Main takeaway from this class was taught to Khun Kru Krysta by Greg Nelson. It is the contact points on opponents body so you can better control their body, the head press into opponents body, turning of their body to make them/their spine/center of gravity compromised, shin contact with foot hooked behind and applying contact and pressure together to drop opponents.

Need to work more on it. But I was able to get some good dumps on my partner. Yay!

Thank you Khun Kru Krysta!

Training:
Jump rope

1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, catch the incoming kick, elbow spike destruction to the leg of opponent, leg kick, and return lead kick.
6) held pads for H

7) catch jab, parry cross, return mouse back hand, high block incoming hook, post, lead knee, lead kick
8 ) held pads for H

9) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
10) held pads for H

Saturday 4/10/2021 Training: 2 hours training of Muay Thai and Kali

Today was a great day of training. One of the best I have had in ages.

I did not overthink what I was doing. I trusted in my training and my body knowing what to do. I did not force it. It was fantastic. I am going to work on that. It’s harder than you might believe for me.

The reason it was fantastic? I have had a few emotional days. I have had some rough days this week.

I put it aside, I did not even think about it. I just came to train. I just worked, allowed my body to do what I have taught it. And the result? I flowed, my strikes were 30% harder without trying, I did not force it I just worked. H told me my strikes were harder, and I was flowing fantastically.

Hardest thing for me to do is to put away the things I deal with. To leave them off the mat. Today I did. I just worked. I turned off my brain!

Thank you Khun Kru Krysta for great classes.

Training:

Muay Thai:
1) jump rope

2) jab, catch, jab, parry cross, throw cross, parry cross, bob and weave from incoming hook, return cross, bob and weave incoming cross
3) fed H the drill

4) jab, cross, lead elbow, rear elbow, rear knee
5) fed H pads

6) jab, hook, lead elbow, lead knee
7) feed H pads

8 ) jab, cross, rear elbow, rear knee, rear kick
9) feed H pads

10) jab, cross, lead elbow, rear elbow, lead elbow, rear knee, double kick
11) held pads for H

Kali:
1) heaven six
2) standard six
3) heaven umbrella six
4) standard umbrella six
5) all together- heaven six, standard six, heaven umbrella six, standard umbrella six

Sunday 4/11/2021 Workout: 1 hour – 1 mile run and weight lifting

Leg day- I am trying out an app that puts together workouts for me. Because while I can do some things I also can focus on exercises I like better. So this helps break up my routine. That’s what coaches are good for. 😊

My glutes are going to be sore tomorrow.

1 mile run

Weight lifting:

1) barbell walking lunges – reps 20, 20, 16, 16, 12, 12

2) barbell sumo squats – reps 8, 8, 8, 6, 6

3) barbell hip thrusts – reps 8, 8, 8, 6, 6

4) dumbbell goblet squats- reps 15, 15, 15

5) hyper reverse frog pumps – reps 20, 20, 20

Super set- do each exercise one after another without rest, rest only after each set of 3 exercises

3x this superset
1) dumbbell Russian twists- reps 20
2) reverse crunches – reps 15
3) dumbbell upper crunches – reps 20

Leaving everything off the mat. That is going to be a hard ask for me. I wear my emotions on my sleeve. But I am going to try to just let it go at least while I am on the mat.

What part of training do you have a hard time with?

What are your goals, tangible or intangible?

Do you notice a difference in your training when you don’t carry your worries with you?

Thank you all for reading. I hope you all have a great week. This was a record of my last week of training and nutrition. To my new subscribers welcome, and I am humbled that you want to read my ramblings. Please feel free to drop me a line if you have questions or want to comment. If you liked my post let me know by hitting the like button. If you want to see more of my adventures subscribe.

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

Training Martial Arts 03/29/2021: Fighting for your life vs Fighting like you are in the ring

So my instructor is fantastic about teaching not only the in the ring legal strikes, but she also teaches as she calls it the behind the 7-Eleven fighting. Behind the 7-Eleven fighting is that fighting when you are fighting for your life. Understanding the use of force and what level of force you need to use when you are training is important. I have noticed that new students often don’t understand what force to use right away. They seem to lay on either side of the line. A new student will use to little force because they are worried about hurting some one. On the other hand a new student will use all their force and not have the control necessary to pull the punches.

Ring/training

In the ring, you want to score points. You want the judges to see you make contact so that you can win the fight. In the ring you cannot reap your opponent. Once your opponent goes down you have to break off.

In training, we aim for the meaty parts of our training partners. We are not trying to destroy each other. We want our training partners to keep training with us. If I were to destroy my partners knee when I train with him, he won’t be happy and won’t be able to train with me. But if I am trying to

Behind the Convenience Store

In the back of a convenience store, you are fighting for your life. You are aiming at joints. You are trying to disable the assailant. You are trying to make it difficult for the assailant continue on, to follow you, to keep fighting.

At this point you want to make sure you live and they stop. Whether you incapacitate the assailant, or at the worst case you stop them completely you are not playing in the same field.

Why distinguishing force it important?

This differentiation is important because you have to know what your situation is and know what sort of force to use at the time.

I would not want to permanently physically maim my opponent in the ring.

However, if I were fearing for my life, I would have to use enough force to at the least disable the assailant. Also in an instance where you are in fear of your life using enough force to make the assailant hesitant to continue their attack is ideal.

Now this is my understanding, but here seems to lay the difference between Muay Boran and Muay Thai. Muay Boran is the original martial unarmed martial art of Thailand. Additionally Kabri Kabroong was the martial art with weapons developed in Thailand. Both these martial arts were taught to soldiers and the best of the best in Muay Boran was recruited into the royal guard.

Muay Thai is the more modern of the two. Muay Thai is a martial art used in the ring.

With this in mind, Muay Boran was used to fight their enemies, and they were not worried about maiming or killing their opponents. That is the way of war. Understanding the art of the Muay Thai, and its progenitor Muay Boran, and what the original targets were is I feel important to understanding the art itself. I find that understanding the history helps me understand the strikes.

Understanding what force to use, situational awareness, and the history of the art is paramount in my opinion to understanding, practicing, and passing on the art.

Mini Cut Week 1

Ok so this is the start of Mini Cut, week 1.

I honestly thought I did not do so well this week. However, after looking at these numbers and my averages…
I almost met the fat macros.
I was way closer to my protein macro only missed it by 28 grams on average. Yay!
I was way over on my carbs, well 30 over.

But hey on average I hit my calorie requirements. I am still trying to dial in my macros. It seems I did not do as bad as I thought I did.

What has helped I have been trying to make sure I get protein in with little snacks in between meals. I have those little bags of nuts, protein shakes, and protein bars.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	133	189	183	171	98	101	141	145.142857	173	27.85714286
Carbs	295	290	278	271	132	228	225	245.571429	201	-44.57142857
Fat	54	86	72	99	76	64	135	83.7142857	90	6.285714286

Calories	2198	2690	2492	2659	1604	1892	2679	2316.28571	2306	-10.28571429

Mini Cut Week 1

Monday 03/29/2021 Workout: 1 hour 15 minutes- 1 mile run, battle ropes, weight lifting

It is a beautiful Monday morning. 45 degrees F and sunny.

I got my run in, and worked in my garage gym. I am dead.

1 mile run

Weight lifting: each set x3 , done as a superset (superset is both exercises done right after another no break)

1) 45 seconds double whip battle ropes
2) tripod tricep row x 12 each side

3) 45 seconds single whip battle ropes
4) back squats x8 reps

5) 45 seconds double whip battle ropes
6) 1 minute KB swings

7) goblet squats x 12
8 ) standing lateral ab crunches x 12

9) hip thrusters x10
10) reverse crunches x 15

Tuesday 03/30/2021 Training: 1 hour of Muay Thai

We do drills for the sake of drills, so we can work on form in our strikes.

However drills are different from actual fighting. Drills are for muscle memory, and learning the strike but in a fight or out in the real world you most likely won’t be able to string together to gunting and mousing the arm, or windshield wiper block and mouse the inner arm.

But we more likely will parry a shot, bob and weave and then parry and mouse the arm.

So drills are great for training, but sparring is where the drills get put to use.

A) Destructions
B ) Siko 4 ways
C) Wind shield wiper defense, mousing the arm
D) Parry and mousing the arm

I am still bad at the wind shield wiper bock, parry, return strike, but I am getting a little better.

Thank you Kun Kru Krysta!

Muay Thai Training:

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

12) parry the jab, Siko the cross/destruction, high elbow cover the hook, catch the lead leg round house, either ( destroy the leg with elbow spike, or spinning back elbow)
13) fed for H so he can practice

Wednesday 03/31/2021 Workout: 45 minutes- 1 mile run, battle ropes, weight lifting

It is a great morning to get out and move. I ran a mile, and did a short workout of battle ropes and weight lifting superset.

I have to work later in the day so I had to cut it short to get the rest of my day going. All the other errands done.

Workout: do this as a superset, no rest between battle ropes and weigh lifting set.
x3 each set

1) single whip 45 seconds
2) back squats x8

3) double whip 45 seconds
4) dead lifts x6

5) single whip 45 seconds
6) Bulgarian split squats x12 each side

Thursday 04/01/2021 Training: 1 hour of Muay Thai

We got to train the same drills that we did on Tuesday. I am still working on my windshield wiper defense and counter attack.

Khun kru gave us a cool drill I can practice on the heavy bag at home for working on my windshield wiper defense.

Drill:
Lead Shoulder bump in windshield stance, uppercut, hook, Rear shoulder bump in windshield stance, hook, ( lather rinse and repeat)

Thank you Kun Kru Krysta for a great class again!

Muay Thai Training:

10 minutes of bag work before class

1) jump rope

2) jab, cross, opponent parries both ( stand your ground no backing up)
3) parrying your opponents jab and cross (stand your ground)

4) parry incoming cross, mouse the inside bicep/tricep
5) feed H so he can practice

6) windshield wiper, parry, return inside mouse strike to bicep/tricep
7) feed H so he can practice

8 ) parry cross, mouse arm, cover incoming hook, fence, and either (run knees, dump, elbow, what ever works)
9) feed H so he can practice

10) Siko 4 destructions- parry jab into your elbow, parry cross, into your elbow, shuffle in to spear elbow the pectoral muscle
11) fed for H so he can practice

Saturday 04/03/2021 Workout: Training: 2 hours of Muay Thai and Kali

Today was a great day of training. I had a lot of fun and we worked on different kick block with a posted knee, it is more of a destruction to the kick. I forgot the name of the block.

Then we worked on a goofy foot/shin compression drop.

Thank you Khun Kru Krysta for great fun classes.

Training:
1) Jab, catch, jab
2) fed H

3) catch jab, parry cross, inner mouse the tricep or, catch jab, parry the cross, outer mouse the tricep with back hand
4) feed H

5) catch jab, parry cross, return mouse back hand, high block incoming hook, post and push off, brace foot on leg for knee to leg destruction, push opponent, and return lead kick.
6) held pads for H

7) catch jab, parry cross, mouse arm, post high cover hook, destroy the wrist, goofy foot/shin compression and dump.
8 ) held pads for H

Kali:

1) 15 strike, 1 strike, 4 strike, with various blocks for the 4
2) playing with sword and shield and doing the 15, 1, 4 with sword and shield

Ohh and new Yokkao wraps came in!!! Woot!

Sunday 04/04/2021 Workout: 1 mile run, Tabata Battle Rope routine, Heavy Bag training

I ran a mile, took the kids with me while they rode their bikes. It was a little nerv wrecking so that run was different.

Tabata Ropes: 45 seconds on 10 seconds rest 3x each set. No rest between sets.

1) double whip x3
2) single whip x3
3) double rotation x3

30 minutes Heavy Bag work:

I focused on the windshield wiper.

1) Started with- foot work, switching lead leg, switching hand placement

2) Worked on the bag- shoulder bump, foot work, switching lead leg, switching hand placement

3) Finally worked – shoulder bump, uppercut, hook, switch lead leg, shoulder bump, uppercut, hook

Great day outside, and kids attempted the battle ropes. Hahaha

Whether you are training for the ring, or you are training for self defense, understanding the use of force and what your intent is, is paramount to training properly.

Are you fighting in the ring or behind the 7-Eleven? Are you afraid for you life, or are you just trying to score some points and win that shiny new belt?

How do you train? I train for the ring and also for self defense.

Thanks for reading. If you liked this blog post please hit the like button. If you want to follow my adventures subscribe. If you have something you want to say please feel free to comment. I hope you all have a fantastic week.

For day to day stuff you can find me @sharpcupcake on instagram.

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

Training Martial Arts 03/15/2021: Striking Flow w/ Weight Shifting, Maintenance Week

Striking Flow/Shifting Weight

I really love in my training when things just flow right. What I mean by that is I can feel it work. It feels almost effortless in some ways. Not always for me, but some days I get a glimpse of the effortlessness. I wonder is that what it is like for these martial arts masters. Those people who make it look effortless.

What I mean is if you have trained in any striking martial art you may have noticed that the drills are made often times so that you strike with one side say your left, and then you strike with you right side. You do this because we are left/right sided animals. If we are in orthodox stance and hit with a cross our weight shifts to the right side as our arm extends. Then we will return with say a cross from the lead hand or left side. When you do that your weight shifts from left to right, and it flows.

It is nice when working drills and the flow just makes sense. You strike, kick, elbow, knee, kick…your weight shifts back and forth. When it is working right, it feels effortless. This week working on one of the drills it felt that way. It was great. I could literally feel my body shifting, moving, flowing form one strike to the next.

I was being watched by my instructor and she came over to let me know it looked great,fantastic even. I was totally expecting her to say “but” do this instead, or this is needs work. There was no but. It was great. I was turning my lead leg a little bit to much for the hook but it was all good, easy fix.

YAY!!!

When you watch those martial artists on TV or the masters you notice they move form position to position with ease and like well a master. That is the goal. I am starting to notice once in a while I feel those flows. It is going to take a lifetime to get to a point where I feel it all the time. But it is nice to feel it some times.

Martial arts goals!

Maintenance Week

This last week I came off my three week mini cut. I am on a maintenance week. What that means is I need to try to keep to my macros, and eat the same amount of calories that I burn. Lets me just say ahead of time. I have had a hard time meeting those goals this week. I end up being under. But the reason we do this, is to basically reset your body, so that it knows it is not starving.

This stops your body from trying to reach homeostasis and adjust to the mini cut. Keep them confused I say.

By them I mean keep your body confused, and let it think everything is all right. Because if your body thinks you are not getting the food you need, it will go into saving everything you eat mode.

Deficit:

My biggest deficit is in protein. I tend not to eat enough protein. I have one more week of maintenance so I will work on that.

Scale:

The scale has stayed the same.

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	123	125	102	156	106	79	116	115.285714	210	94.71428571
Carbs	349	242	205	141	258	286	196	239.571429	245	5.428571429
Fat	62	122	101	156	127	105	181	122	109	-13

Calories	2446	2566	2137	2592	2599	2405	2877	2517.42857	2801	283.5714286

maintenance 3/15/2021 to 3/21/2021

Monday 3/15/2021: Workout – 1.5 hours

Warning emotion assault triggers may be present.

Woke up and processed the last dream I had prior to waking. I have always had nightmares about attacks that have happened to me. This morning was no different in that regard. However, I noticed they have shifted or changed tone.

When the person attacked me I defended myself. Yelling “ No, GTF off me” then I dropped him like a rock with an elbow and a reap. “I said stay down and stay the F away.”

Instead of scared and trembling I was pissed. I was pissed he attacked me, I was pissed he immediately started to scream about me assaulting him.

So this morning I guess I was still feeling that way when I chose my leggings – the don’t cross Grrrl leggings. And I choose my Dangerous Woman crop hoodie from No Prince Charming.

Then I realized we girls sometimes or at least I do wear the bright colors, the sayings about our dangerous nature. It’s like the bright colorings to deter predators.

So especially girls wear your gear that makes you feel powerful and let those predators know that you are not to be trifled with!

Workout:
A) 1 mile run
B ) 20 min Plyometric HIIT:
55 second hard push intervals, 45 seconds rest

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

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

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

C) Sliders:
Do this set x3
1) slider sit through x10 reps each side
2) posterior plank to L sits x7 ( these were hard for me)
3) flye push-ups x5 double hand, x5 each side
4) plank wipers x20

Tuesday 3/16/2021: Training -1 hour of Muay Thai training

We are working on dumping again. It was so much fun, and I have so much to work on.

Again we were not trying to rip people’s heads off.

1) Catch jab, slip the cross, return gut shot, lead elbow, rear elbow, rear knee, frame and push opponent off balance, then Puta Kapala.

2) Catch jab, slip the cross, return gut shot, lead elbow, rear elbow, rear knee, frame and push opponent off balance, if he postures up, push face away, and step behind push him over to dump.

I am to tired to write up the rest. We did a lot of punchy, kicky, elbowy, kneeing things. Yay!

Thank you Khun Kru Krysta for a great class.

Wednesday 3/17/2021: Workout- run and calisthenics

I was thrown onto the mats a lot in class last night. I worke up tired and kinda stiff. So I went for a run and did a simple calisthenics workout. The reverse crunches kick my abs… haha see what I did there?

100 push-ups
100 sit-ups +plus kb press
100 reverse crunches

That is all. Now I am going to be lazy.

Thursday 3/18/2021: Training- 1 hour of Muay Thai

Guess who forgot to take a picture of the white board. Yup me!

What did we do, oh yeah a lot of dumping, punchy, elbowy, knees, and kicking. I joke, but we worked on distance management. With an opening drill
To get us moving in our feet and keeping them under us.

Training:
1) jump rope
2) jab, catch, jab
3) catch, jab, catch

4) catch jab, leg kick, hook, cross, lead kick
5) fed pads for H

6) catch jab, split cross, return the gut shot, lead elbow, shoot your forearm into you opponents throat, rear knee, step through, then puts kapala
7) fed for H

8 ) catch jab, slit the cross, return gut shot, lead elbow, rear elbow, lead knee pushing, lead kick
9) fed for H

10) catch jab, split cross, return gut shot, lead elbow, shoot your forearm into your opponent’s neck, rear knee, step through, your opponent postures up, turn the face away and step behind the opponent to dump.
11) fed H

Thank you Khun Kru Krysta for a great class.

Saturday 3/20/2021: Training – 1 hour of Muay Thai

I hour of training Muay Thai. It was finer learned and worked on a drill series that we had seen once before but it’s been 18 months since we did it. So lots like learning it new again. I really enjoyed the the back and forth flow of the drill.

The drill was the Inosanto 18 count.

Training:
1)jab, cross, jab
2) feed for H

3) scoop the Teep, rear kick, lead kick, cross, hook, rear kick
4) held pads for H

5) incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick ( this is my favorite, I liked the feeling/flow of the back and forth)
6) held pads for H

7) parry the incoming cross, return cross, hook, rear elbow, rear knee, rear kick
8 ) held pads for H

9) full Inosanto 18 count- scoop the Teep, rear kick, lead kick, cross, hook, rear kick, incoming rear kick, cut kick inner lead leg, rear kick outer lead leg, lead kick torso, hook, rear kick, parry the incoming cross, return cross, hook, rear elbow, rear knee, rear
10) held pads for H

This drill is all about countering, teeps, countering kicks, and countering punches, and immediacy returning a 4 count strike or more.

I missed most of Kali, because I had the honor of interviewing one of my favorite training people. He has to move soon and wanted to get him before he left. He has done martial arts for decades. Yay! Gonna start a new series on my blog where I interview awesome martial artists.

Thank you Khun Kru Krysta for such awesome classes.

Sunday 3/21/2021: Training – 2 hours of Muay Thai training

We did pad work and sparring. I worked on free feeding again. It was great to just work.

I woke and was congested from the freaking pollen in the air. Spring is attacking my face parts. So I was really not feeling working out/training today. But when I started I got going and had a blast.

Thank you H, Khun Kru Krysta, and Amanda for the great training.

I think I got out of training today without a new bruise. Lol

Have you ever gotten that everything is flowing properly feeling? Have you ever felt that moment when your movements flow like water?

Thank you all for coming and reading. If you liked this post please let me know and hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment. Let me know what you think, what I might have missed.

Stay tuned for more adventures. I will also be adding interview with martial artists blog posts. I have had the opportunities to work with some amazing martial artists. I have worked with some legends and some who have just been working tirelessly at their martial art just for their love of the martial art.

My day to day stuff is on instgram @sharpcupcake.

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

Training Martial Arts 03/08/2021: Free Feeding Striking Pads

I was curious as to what would pop up if I googled , Free feeding, Free Feeding Pads, or Free Feeding Striking Pads. A lot of links came up for free feeding dogs, or animals. Then a great deal popped up with sites that sell striking pads, Muay Thai pads, MMA pads, Taekwondo pads, etc.

Nothing, not one thing came up about free feeding. I don’t think it is just a Muay Thai thing. I could be wrong, However, it looks like in some older western boxing training videos that they do something similar. Just without all of our kicking, elbowing and kneeing. Maybe it is called something else and I just don’t know what to look for but it occurs to me that maybe I should write about it.

Why write about it? Well because it is something I am currently working on in Muay Thai.

What is free feeding pads?

This is a good place to start. What the heck is it? If you take any striking classes, or train in any striking classes. You know there are drills that are designed for you to learn how to strike, what the form is supposed to look like, how to transfer power or produce power in to your strikes, and it drills body mechanics. Because no mater how you fight it the laws of physics are all around us and really does affect us. Often time it is easier to work with them, say like gravity, then fight them. See… dumping your opponent because you changed his center of gravity and just moved his/her body in a way to make them tip/fall over.

When you hold pads for your training partner to hit during a drills. You are holding them in a known set of drills. This is a skill in of itself. Learning how to hold the pads while a person is hitting them requires some knowledge of what the drill is, and the strikes themselves. You have to meet the strikes with usually reciprocal force and you have to move your body with the pads. But I digress…

Free feeding pads is feeding the pads like above, however it is also the following:

Feeding the pad for a strike, with no particular drill, but understanding strike flow (e.g. after a cross is thrown you want to feed a strike on the lead side of your training partners, like a lead elbow, or lead knee, maybe a lead knee if you give them room)
You are returning strikes, kicks, punches, knees.
You are training your training partner on distance management.
You are pushing your training partner. This means you are watching them strike, and in those seconds evaluating their form, power, strikes, and giving feedback verbally and adjusting the feeding.
Free feeding is a training tool for the feeder: it is training me to, see openings for atack, work on my feed, see and anticipate my training partners strikes, and evaluate and react in a split second

Training progression for us looks a little like this: (Note: this is how we start, but we are constantly working on and improving each of these skills not matter how long we have studied Muay Thai.)

Tier 1

Learn form, how to stand, footwork, how to guard your face, how to throw a kick, how to throw a punch, elbow, knee… etc.
Learn drills (strings of kicks, punches, elbows, knees)
Learn combinations of strikes. (e.g. Jab, hook = 1, 3 – Jab, Cross, Hook, Cross = 1, 2, 3, 2 these are standard combos that are used all the time.)
Learn blocking, shielding. (e.g. you want to try to keep from being hit)
Learn basic pad holding for your partner

Tier 2
Learn about distance management. (e.g. a kick or teep is a long range strike, punch is mid range, elbows and knees are short range. How to get into the pocket, and out of the pocket. Or in and out of range of your opponent.)
Learn blocking then counter strikes ( you want to be able to hit back after you blocked an incoming strike)

Tier 3
Learn to spar (getting into the ring blocking, counter striking, striking, movement against a live opponent, and using what you learned even when the adrenaline drops)
Learn free feeding pads ( This is different from regular pad holding as it can be unstructured, and just flow. This is far more difficult than drill pad holding.)
Learn to see openings in your opponents, and see their strikes coming.

Free feeding pads well leaves me feeling a little stressed, and a little stupid. I am stressed and worried because I don’t want to mess up my training partners training. But I have great training partners and Kru (instructor) that will work with me through my learning. I feel stupid because I hate to make mistakes. I know, I know it is part of learning, but… I want to learn it all now.

Week 3 of 3 week mini cut update:
(skip to my training below if you are uninterested in my minicut info)

So it looks like I was hit my Fat macro dead on. I was under on protein again (which is a thing for me, I always have a hard time getting protein in.) And I was just slightly over on my Carb macro. I do love me some carbs. I have added pre packaged nuts to my diet, to help me get that protein in. You can see my results below in the table.

Day 1– 1710 calories in, 2,294 calories burnt
Day 2– 2312 calories in, 2158 calories burnt
Day 3– 3016 calories in, 3500 calories burnt
Day 4– 1901 calories in, 3175 calories burnt
Day 5– 2443 calories in, 3490 calories burnt
Day 6– 1785 calories in, 2126 calories burnt
Day 7– 2061 calories in, 3423 calories burnt

MACRO AVERAGES
	Day 1	Day 2	Day 3	Day 4	Day 5	Day 6	Day 7	Average	Goal	Difference
Protein	107	123	186	117	157	91	94	125	173	48
Carbs	161	257	298	158	285	182	176	216.714286	201	-15.71428571
Fat	72	88	120	89	75	77	109	90	90	0

Calories	1720	2312	3016	1901	2443	1785	2061	2176.85714	2306	129.1428571

Week 3 of 3 week cut.

After this three week mini cut, I have lost a total of 4 lbs. So that is great. I am now going into a maintenance phase. That is supposed to go for 1 to 2 weeks. I have not decided how long I want to do this phase for.

Monday 3/08/2021: 1 hour – 1.2 mile run, 20 minute HIIT row, 15 minute plyometric HIIT, and some calisthenics

Yay got it done. I started off my week with a great workout.

I will say the HIIT on the rowing machine is just not as taxing for me. I work a small sweat up, but it is more just a consistent working of the full body.

So I added the 15 minutes of plyometric HIIT to get the heart rate up and get a harder HIIT in.

Then I did calisthenics core, and some upper body weights. Reverse sit ups are hard! Ouch!

Workout:
1.2 mile run

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

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

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

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

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

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

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

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

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

2 min cool down

Calisthenics and weights:
1) 50 push-ups
2) 30 weighted sit-ups + press at top
3) 30 reverse sit-ups
4) 30 tricep extensions

Tuesday 3/09/2021: Training: 1 hour of Muay Thai practice

We worked on distance training. Accordion-ing in and out of range to set yourself up for your strikes.

We worked the Thai 15 and I am happy to say I did not forget it. Yay! 😂 it was nice to work the 15 count again. The teep transition is much easier this tome around.

Training:

1) jump rope
2) jab, catch, jab drill
3) feed the jab, catch, jab

4) Catch, leg kick, hook, cross, left kick
5) feed the pads for H

6) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick.
7) feed the pads

8 ) jab, cross, rear knee, rear kick
9) feed the pads

10) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick, jab, cross, rear knee, rear kick
11) feed the pads

12) Teep to counter the incoming cross, slip the incoming cross, hook, cross, rear kick
13) held pads for H

Thank you Khun Kru Krysta for a great class!

Wednesday 3/10/2021: Training/workout: 1 hour, mile run, battle ropes weight lifting

Went for a mile run. Then because it was not freezing cold out I cleaned the garage from extra Amazon boxes that piled up there over the coldest months. To acces my weight lifting gym. Yay!

I am new to battle ropes. The battle ropes are kicking my behind. Whew! What a great upper body workout today. I did a Tabata style workout with them.

I did my weight training with my Olympic barbell and dumbbell outside/in the open garage. It was glorious.

Training:
1 mile run

Tabata Battle Ropes– 20 seconds on 10 seconds off
4x through

1) double whip
2) single whip
3) side to side

Weight Lifting– 3x through
1) tripod tricep row – 3x sets of 13
2) goblet squats – 3x sets of 10
3) RDL (Romanian Dead Lifts) – 3x sets of 6
4) Bulgarian split squats- 3x sets of 15 each side

When I was finished I felt muscle tired and like I got a great workout in. Yay!

Thursday 3/11/2021: Training: 1 hour of Muay Thai

I had a great day of training. We worked on the same drills from Tuesday. We were working on our distance management, and foot work.

I had fun training, and then took a picture of my butt. Lol

Training:

1) jump rope
2) jab, catch, jab drill
3) feed the jab, catch, jab

4) Catch, leg kick, hook, cross, left kick
5) feed the pads for H

6) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick.
7) feed the pads

8 ) jab, cross, rear knee, rear kick
9) feed the pads

10) Parry cross, cover hook, lead horizontal elbow, rear downward diagonal elbow, rear long knee, lead kick, jab, cross, rear knee, rear kick
11) feed the pads

12) Teep to counter the incoming cross, slip the incoming cross, hook, cross, rear kick
13) held pads for H

Thank you Khun Kru Krysta for a great class!

Saturday 3/13/2021: Training: 2 hours and 20 minutes, Muay Thai, Kali, and a Run at the end

Today was a great day of training. Even when the brain was being mean.

Muay Thai:
In Muay Thai we worked on, distance management, fencing, to puta kapala, with knee on belly, to a bar or punchy the face of opponent that you just threw down.

Then we did a combo punch, knee, elbow, fence, to a trip your opponent not reap because that is illegal in Muay Thai fight.

Kali:
we worked staff and single stick. I focused on making my whitics more like our Millay thai side in elbow emotion. Thanks to Sifu Cory for the tip. I got to work with a brand new fresh out of the package Kali student today. So interesting to see, and I love helping the new students.

Run:
Then I went for a run. Not quite a mile because some dude ( It was H) picked me up on the side of the road. Something about him being super hungry let’s go. Lol

Thank you for awesome classes Khun Kru Krysta!

Sunday 3/14/2021: Training/sparring: 2 hours and 15 minutes

Today we trained with just our training pod. It’s just 4 of us that social distance to the extreme. Where we try to take no chances. This is the only contact we have. Much like your immediate family in your house.

We are all level 1 or above our school, level two or above in the WTBA (World Thai Boxing Association). So we work the pads for about an hour, then spar for an hour.

I focused on making my free feeding better. It is a skill just like drill feeding, striking, and blocking is. I find it hard right now because you feed the pads and the fighter responds to your feed. You are often trying to push the fighter. You are striking them, making them manage distance, and counter striking and having them respond right away. All the while feeding the pads so that they can strike.

It’s a higher level of pad holding and I am still learning.

But I love it. ❤️

I am showered, fed, and dead tired. Freaking daylight savings time.

Have you heard of free feeding? Do you call it something else?

If you free feed pads for your fellow training partners how do you do it?

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