Training Martial Arts 10/12/2020: How I cope while recuperating

What is it about having to sit out and not do your normal training, that drives a person like me crazy. Is it F.O.M.O.? What is F.O.M.O. you ask? F.O.M.O. = Fear Of Missing Out.

I don’t think it is entirely F.O.M.O. Maybe partially a little bit of annoyance cause I am missing out. But full blown F.O.M.O. I don’t think is what my problem is.

More appropriate I think is the worry that I am some how sliding backwards. I know this is an unfounded fear. Take a few days off to heal and recuperate does not make you lose your progress.

I have been training for long enough to know scientifically that it takes 14 to 21 days or 2 to 3 weeks for you to start losing strength. But that does not stop the little voice in my brain at least, you know the one that starts up and nags at me that I am missing classes, or training days.

Anyway I had two ribs right under my scapula that were dislocated, and causing an incredible amount of pain, when I was hit, jostled, and or moved that arm and neck area. I tried dealing with it and training with it Tuesday, and Thursday. It did not get better, no matter how much I stretched, massaged, and or worked that areas muscles. So I went to my chiropractor on Friday and got myself popped back into place.

I know myself and I know that I will sit here and just worry, fret, and get annoyed that I am hurt. I will be annoyed that I have to take time off and let my body heal. So I tried to refocus my energy and figure out how I am going to alter my training when I can get back to it again.

So how do I cope with not being able to train?

  1. I worry, fret, and tie myself in knots. (then I try to realize that I should refocus, and I know that science shows that my worries are just messing with me.)
  2. I study, I take notes, and learn more about training, what I can do and how to do it. Make a list, plan, and get details on how and what I am going to do for training. I just focus on that, and I don’t have to think about not training.
  3. I work on something that I have been putting off. Maybe an art project, maybe a project around the house.

Monday 10/12/2020: 1 hour – 1 mile run with 1 mile walk, bob and weave drill, weight lifting workout, and core workout

H was home for the holiday and he decided to come with me on my workout. Woot! It was a great day of training, I hit a PR for weight lifting, and I shaved 10 seconds off my run just in steady state.

He spotted me on my bench press, and I went up 10 more lbs today! Woot! (last week I went up 10 lbs, as well. However, when I weight lift alone I don’t push the amounts of weights to far, because it is not safe.) So as of today I am up 20 lbs total for my PR for bench press. Woot!

I worked a bob and weave drill on orthodox and south paw stance. Where I was working under a bar and touching my shoulder to the bar.

We did a short walk to warm up, a mile run I shaved 10 seconds off my run without trying, and then we did a cool down walk.

Weight lifting: 30 minutes

  1. clean and press – 3 x sets of 6 reps
  2. standing rows – 3 x sets of 10 reps
  3. bench press – 3 x sets of 6 reps ( I hit a PR with H spotting me )
  4. hip thrusters – 3 x sets of 15 reps

Dana Lynn Bailey’s: 10 minute core workout
45 seconds on with 15 seconds rest between each

  1. Hollow body
  2. Hollow body reverse crunches
  3. Sit Bicycles
  4. Star Crunches
  5. Side Right planks dips
  6. Side Left planks dips
  7. High Plank opposite Side Knee to Elbow
  8. V Sit Leg Circles
  9. Heel Touches
  10. Explosive Sit Ups

Tuesday 10/13/2020: 1 hour of Muay Thai

There are always going to be excuses about why you can’t do a thing. The key is to regroup and work around it. Obviously as long as you don’t hurt yourself more.

Today is a high pain day for me. I have a rib that is out under my scapula. It hurts when I jump rope, when I get hit, or just jostle around.

H looked at me and said, “there are always going to be excuses.” So I regrouped and just worked around my pain. Sometimes I need a little help redirecting my perspective.

Training: jumping rope for warm up
Jumping jacks, pushups, flutter kicks, between rounds for active recovery

  1. Jab, Cross, Teep
  2. held for H
  3. Lead Teep, Lead kick, Cross, Hook, Rear Kick
  4. held for H
  5. Rear Teep, Rear Kick, Hook, Cross, Lead Kick
  6. held for H
  7. Lead Teep, Cross, Hook, #6 Elbow, Elbow, Rear Knee, Rear Kick
  8. Held for H
  9. Rear Shield, Rear Kick, Rear Shield, Rear Kick, Rear Shield, Overhand, Hook, Cross, Rear Knee
  10. held for H

Thank you for the great class Khun Kru Krysta!

Thursday 10/15/2020: 1 hour of training

It is a special day today! We honored Khun Kru Krysta with Wai Kru Day! We celebrate on the same day as Ajarn Chai’s Birthday (or nearest day that we have class on). Because he brought Muay Thai over to America. His birthday is tomorrow. In Thailand kids do this on their first day June 7 the to their teachers.

Wai Kru Day is the day we honor our teacher (kru) and let them know we appreciate them and thank them for what they do.

We give rice, fruit, incense, a candle, and flowers traditionally. I always sit and think about the flowers to put on it. We don’t have the same traditional flowers that are used in Thailand. It was a really fun day of class today. But it was also special to honor or teacher. We love her and want her to know that.

Training: warm up modified to just shadow boxing, cause of rib out still
Jumping jacks, ladder kicks in between rounds for active rest

  1. Jab, Cross, Lead Kick
  2. held pads for H
  3. Lead Teep, Lead Kick, Cross, Hook, Rear Kick
  4. held pads for H
  5. Rear Teep, Rear Kick, Hook, Cross, Lead Kick
  6. held pads for H
  7. Lead Teep, Cross, Overhand, Elbow #3, Rear Knee
  8. held pads for H
  9. Rear Shield, Rear Kick, Rear Shield, Rear Kick, Rear Shield, Overhand, Cross, Knee
  10. held pads for H

What do you do to cope? Do you have problems just waiting for your body to heal so that you can get back to training?

While I had to slow down and let things heal. It was an amazing week still. I got a chance to honor my teacher on Wai Kru Day. I also focused my energy on changing up my training. I started that changed training schedule today. More on that in next weeks post.

Thank you for reading, if you liked it, please hit the like button. If you want comment. If you are interested in reading more of my adventures please subscribe.

Have a great day! Have a wonderful week, as it is when I am typing this up. I hope you start off your week great! Get out there and get moving. You have to start somewhere.

Training Martial Arts 10/05/2020: Rolling out your shins and recovery

Ok ok… let me say… I am terrible about getting to rolling my muscles and shins. H is on me about it, and I am trying… but damn does it hurt. I know I need to do it, to help smooth out the ossification that happens in the micro fractures. I say, I say… It don’t feel good though.

So while I am bad about doing it myself, I am going to talk about why we should do it. You know how you say “I love burpees.” Just to try to reverse psychology yourself into thinking you like them. I am going to write about the process of rolling out your shins, bones, and muscles. Maybe reverse psychology myself into doing it more. It could happen right. But H is there and he will do it for me even if I am not happy about it and mutter terrible things due to the pain. But I am getting better… I am always reaching to be better than I was before. So doing it regularly will be better than I was before. Yay! Its the small goals.

Alright first things first – Muay Thai is awesome, and awesomely hard on your shins. It is this way because we use them to shield kicks coming in. It is far better to take a kick on a shin, then get hit in the liver, and puke blood. Just a thought.

There are many memes going around about it, for good reason: I did not make these. Copyrite the internet

So we shield kicks with our shins, toes up, muscle wrapped around the shin to protect our vital organs. Yes the pain goes through the shin guards, and yes you still get bruised. I do all the time. Some times we go crazy and shin to shin check each other. Ouch, and sometimes we use our shin guards… Ouch too but not as ouch.

What happens to your shin: (Hint: no you don’t have to kick banana trees or any trees to train, leave the poor trees alone, the heavy bag will do plenty for you.)

When you do shield and hit shin to shin, when you hit heavy bags, and sometimes even the corner of the pads, you get small micro fractures in your shins.

When your body repairs those micro fractures in your shin by adding calcium deposits called ossification. This is your bodies way of finding say a weak point and adding more material to strengthen it. Yay for smart bodies.

These ossifications can make your shin feel bumpy, and or be uneven. Those bumps can possibly cause more pain when you kick, so you must roll them out while they are healing.

So you must roll out your shins. We like to use a tiger tail. Some people swear by a metal pipe. Others like to use just a wooden dowel.

This is all called shin conditioning, because you are conditioning your shin to contain more dense bone tissue, and to maybe feel the pain less. Although I think it is more your body is used to the pain. It still hurts but since you have healed from it before you don’t care as much. I am not a doctor this is just what I have discovered in my training.

(Running: is also a great way to increase density in your shin bones.)

What to do/after care: (believe me the last thing I want to do after I have a couple of huge knots on my shin that are sure to be bruises, is roll a cylindrical pipe like thing on those aching bruises and that aching bone.)

  1. Roll out your shins, using a Tigertail, or pipe, or bamboo stick –
  2. Roll in a downward motion
  3. If you find an area that hurts put constant pressure on it with the stick for 30 seconds and roll it down again.
  4. Thai Oil (we use Namman Muay boxing liniment), or tiger balm – something that will get the blood flowing to shin area.
  5. Make sure you are consuming things with calcium and vitamin D.
  6. Drink plenty of water
  7. Go out and train again, even if it hurts… you will find it will hurt less (??) or perhaps you just notice it less.

When I am consistent about taking time to do my maintenance and upkeep for my body. I can see it perform better. Less pain and better training. So you know it just behoves me to do it.


Monday 10/05/2020: 1 mile run, 30 minutes weight lifting workout, 10 min core workout from Dana Lynn Bailey

1 mile run I just stuck to my normal path.

Weight lifting: done as a superset
(Note: curl bar not the greatest to use for hip thrusters but I made an improvised pad and it worked)

1) Clean and Press x3 sets of 6 reps
2) Hip Thrusters x3 sets of 15 reps

3) Bench Press x 3 sets of 6 reps
4) Bulgarian Split Squats x 3 sets of 15 reps (L and R side)

Dana Lynn Baileys 10 minute core workout
45 seconds on with 15 seconds rest between each

1) Hollow body

2) Hollow body reverse crunches

3) Sit Bicycles

4) Star Crunches

5) Side Right planks dips

6) Side Left planks dips

7) High Plank opsite Side Knee to Elbow

8 ) V Sit Leg Circles

9) Heel Touches

10) Explosive Sit Ups

Tuesday 10/06/2020: 1 hour of Muay Thai

If you want to change up your training and make it instantly harder. Try doing the rounds in the opposite stance. Man south paw can be confusing sometimes for me. But I am pleased to say that it’s getting easier. I felt like my foot was not in the bucket, I felt like I was getting some better extensions in my punches, and felt like it was flowing better, all on the south paw side. Yay!

Training: jump rope 8 mins before classJumping jacks, squats, and pushups between rounds for active recovery

1) Jab, Cross, Teep


2) Jab, Cross, Hook, Cross, Bob and Weave and get out
3) held for H


4) Jab, Cross, Hook, Cross, Bob and weave, Cross, Hook, Bob and weave, Hook, Cross
6) held for H


7) rear Body Cover, Lead uppercut, Cross, Rear Body Cover, rear uppercut, hook, Cross.
8 ) held for H


9) full boxing 20 – Jab, Cross, Hook, Cross, Bob and Weave, Cross, Hook, Bob and Weave, Hook, Cross, Bob and Weave, rear Body Cover, Lead uppercut, Cross, Rear Body Cover, rear uppercut, hook, Cross, Bob and weave an incoming overhand, shoulder check, hook, Cross.
10) Held pads for H

Wednesday 10/07/2020: 40 minutes- 1 mile run and 26 minute calisthenics workout

I ran 1 mile early this morning and felt like I could keep going. Yay!

Calisthenics workout: HUMP DAY

Done in a superset, x3 sets

H) 10 tricep dips
U) 30 Bicycle Crunches
M) 30 Plank Jacks
P) 20 Reverse Lunges- 20 on each leg

D) 30 second Plank + shoulder touches
A) 30 Star Jumps
Y) 50 Flutter Kicks

Thursday 10/08/2020: 1 hour and 15 min of Muay Thai

Ok today was a great day. I worked hard and kept up the level of energy. Yay! Learned a new drill. Shin is sore but it was fun today.

It was super fun. Made small tweaks to make my drills better. I got compliments on my feed. Was hitting my partner harder to make him shield and cover better. Khun Kru Krysta appreciated my feeeing. Yay!

Training: jump rope to warm up
Jumping jacks, jump squats and pushups between rounds for active recovery

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

3) Jab, Cross, Overhand, Rear Kick
4) Held pads for H

5) Jab, Cross, Hook, Cross, Bob and Weave, Cross, Hook, Bob and Weave, Hook, Cross
6) I repeated this round working South Paw both times.

7) Rear High elbow cover, Uppercut, Cross, Lead High elbow cover, Uppercut, Hook, Cross
8 ) held for H

Sangtinoi (spelling?) drill from the seminar…Yes
9) Rear leg shield, Rear Kick, Rear Leg Sheild, Rear Kick, Rear Leg Shield, Overhand, Cross, Knee
10) held pads for h

Extra credit training

11) repeat of # 9
12) repeat of # 7 with random hit/strikes to make you either High elbow cover, or low body cover
13) repeat of # 7 with random hit/strikes to make you either High elbow cover, or low body cover

Thanks for a great class Khun Kru Krysta.

The video is of me learning the new skill so not polished or shiny yet. But will keep working on it. You can see video look for Thursday October 8 – on #sharpcupcake on instagram.

Saturday 10/10/2020: 2 hours – Kali/staff and Muay Thai

What a fun day of training. It was a bit chilly this morning for staff class but so long as I kept moving it was alright.

In Muay Thai we worked some new drills, new to me and it was fun. I loosened up and try to keep flowing. I worked on shuffling out and getting distance after each drill, all the while keeping my guard up.

Kali/Staff training:
1) low witik, high witik, low witik, low back hand , high backhand
2) low redondo, high redondo, low redondo, low back hand, high backhand

3) high witik, low witik, high witik, low backhand, high backhand
4) low redondo, high redondo, low redondo, low backhand, high backhand

5) high witik, high witik, high witik, low backhand, high backhand
6) high redondo, high redondo, high redondo, low backhand, high backhand

7) low witik, low witik, low witik, low backhand, high backhand
8 ) low redondo, low redondo, low redondo, low backhand, high backhand

9) full box

Muay Thai Training: jumping jacks, squat jumps, pushups, flutter kicks, reverse crunches, plank

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

3) Jab, Cross, Overhand, Rear Kick
4) Held pads for H

5) Jab, Cross, Hook, Chain Elbow, Rear Knee, Rear Kick
6) Held pads for H

7) Jab, Cross, Elbow, Elbow, Lead Knee, Lead Kick
8) Rear Shield, Rear Kick, Rear Shield, Rear Kick, Rear Shield, Overhand, Cross, Knee

Thank you Khun Kru Krysta for great classes.


Oh and the tiger tail is great for rolling your muscles after you get done working out as well.

So that is all for today. I got done with my workout this morning, made sure everyone was fed, and now am finishing up this post. I have not rolled out, but I am about to go do that now, I told myself as soon as I was done with this post I must do it. =)

This was an a 31,000 foot/9448.8 meter high overview of shin maintenance. I am not a scientist, or doctor, so consult your doctor. This is what I have learned and what we do to maintain..

Get out there, work hard for your goals. I am working on being better about maintenance for my body, but be better than me, and make sure you do your recovery/maintenance on your body.

Thanks for reading. If you liked it please let me know by liking the post. If you want to see more of my training, or adventures subscribe. And of course if you want to comment please feel free to.

Training Martial Arts 09/28/2020: Be Situationally Aware, Be Safe, Learn a Martial Art

Martial arts is not the only things you need to stay safe. Martial arts are a great way to learn to defend yourself, and it is a great way to gain confidence. However, don’t just lean on your martial arts, you have to be situationally aware.

Speaking as a woman and as someone who has been attacked more than once. Martial arts gives you confidence, conditioning, and the ability to either incapacitate, or damage the attacker. But lets not just depend on that. lets try to keep ourselves away from the possibility of attack.

Unfortunately people attacking people is happening, and will continue to happen. To bury your head in the sand and hope that all will be well will not help you in an emergency situation.

If we can teach people to avoid actions that might make them vulnerable, then we can at least mitigate some of the possibility. Now I am not saying that following these guidelines will completely save you, but it can help.

Guidelines For Staying Safe:

  1. Be situational aware – be aware of your surroundings, make sure you are not preoccupied with your phone, keep an eye on door ways. Make it a habit to know what is going on. If you have red flags about the way some person is looking or acting, then listen to your gut.
  2. Trust your gut – if you feel like something is wrong, or off just don’t stick around.
  3. Run toward safety – run toward more people, there is more chance you can get help that way than if you run to less populated area
  4. Stick to routs that you know when running – This is helpful because you know the area. Also if by chance you are abducted your friends and family will know where you were, and where you tend to run.
  5. Tell your friends/family when you go out on your own – letting them know you are going, and when and where you will be is helpful.
  6. Park in safe areas – Make sure you park in well lit areas. If people can see you and your car easily attackers are less likely to attack you.
  7. Lock your door behind you – always lock your door behind you.
  8. Don’t be afraid to speak out – Yell, scream, tell the person to get away from you. I know society makes us fear rocking the boat, making noise, or being unnecessarily loud. Even I had that reaction when one of my trainers told me that she tells, women especially to yell out, if a person is getting to close.
  9. Aim for vulnerable spots – If you are attacked, aim for knee joints to stop them from running after you, sides of torso to hurt their vital organs, eyes, head, neck and hands.
  10. Call 911 if you think you can’t get away and Call your loved ones as soon as you are safe. – Don’t be like most women and even men afraid of telling people. Afraid that you are rocking the boat. Afraid that what you perceived may not be a threat.

You may be wondering why I bring it up. Well I had a red flag day myself, and it got me thinking about how we should all help each other stay safe. I was not comfortable in that situation.


Monday 09/28/2020: 35 minute workout 1 mile run and lower body

I woke up in so much pain this morning. My scoliosis is acting up. So I stretched and took care of myself the best I could. Then I got my butt out of the door.

I mentioned this pain in my video. However, when this happens my disks move and my nerves get pinched. Muscles spasm and all of this combined makes my hands and fingers go numb. If it stays that way my hands are numb on top of screaming nerves in my hands and arms. So yeah not fun. But I have lived with this and I see my Chiropractor/DR.

I had many opportunities to make excuses and sit on my butt on the couch. But I decided to do what could today, not wallow in my pain and upset, and and be kind to myself. I only wish to help my friends and family learn how to work around chronic illness or pain.

As I have heard other people say. I have __________ it does not have me. I have scoliosis it does not have me. 👏

Anyway here was my workout avoiding extensive neck and shoulder movements:

1 mile run (did this to see how my back would do).

lower body : 50 seconds on 10 seconds rest between each

A) curtsy lunge
B ) reverse lunge
C) squat with front kick
D) lateral lunge with toe tap (r)
E) lateral lunge with toe tap (l)
F) single leg dead lift with toe tap (r)
G) single leg dead lift with toe tap (l)
H) kick back with lateral raise (r)
I) kick back with lateral raise (l)
J) squat jump with pulse
K) curtesy lunge+ pulse + knee tuck (r)
L) curtesy lunge+ pulse + knee tuck (l)
M) squat with side kicks
N) squat pulses, (about 5 pulses per squat)
O) Rainbow glute activation kicks (r)
P) rainbow glute activation kicks (l)
Q) fire hydrant lifts + kick (r)
R) fire hydrant lifts + kick (l)
S) reverse lunges


Woot I did it. My meds are kicking in and hopefully I can head this knock pain off.

Tuesday 09/29/2020: 1 hour of Muay Thai training

I love it when I get to learn a new combo that I love, or that just clicks right away for me.

Tonight we learned a new combo that did just that. It’s just a simple Jab, Lead Hook, Cross, Lead Hook, Rear kick. I love the change in weight distribution, and how it flows. Now I just need to practice it more and make it smooth like butter. Thank you Khun Kru Krysta.

Training: jump rope 10 minutes before class, jumping jacks and push ups for active recovery between rounds
1) Jab, Cross, Hook, Rear Kick
2) held pads for H

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

5) Jab, Chain Hook to Lead Elbow, Rear Elbow, Rear Knee, Rear Kick
6) held pads for H

7) Parry incoming Jab, High Elbow Cover the incoming Hook, and simultaneously Jab opponents face, Cross, Hook, Cross, Lead KickVariation:Parry incoming Jab, Wedge block Wide hook, Simultaneously Jab, the return Overhand, Uppercut, Cross

8 )held pads for H
9) Jab, Cross, Hook, Rear KickCross, Hook, Cross, Lead Kick

10) held pads for H

Training is training, and often times it repetitive and you have to just focus and work through it. But sometimes it is extra fun when you find a drill you love. Yay!

Wednesday 09/30/2020: 2 mile run, 20 minute Calisthenics workout

So today was not a normal day of working out for me.

Be situationally aware, protect yourself and run toward safety. I was running and two guys in a construction truck slowed down to a stop in on the side of the road I was on, had windows down, watched me run. They waved, and I waved back just to be nice. No traffic around, they both watched me run by, then when I was about to turn the corner the did a u turn and I did not stay to see what they did next, I ran faster and into a neighborhood.

Regardless, stay vigilant, stay situationally aware, and always listen to your gut. Even if those little voices in my he back of your head says, “stop overreacting, and being so dramatic.”

Anyway I did a 2 mile run first.

Then I did a calisthenics workout off the word DANGER. I will add my alphabet calisthenics picture so you can do your own workout too, if you want.

Calisthenics: done in a superset, 3 rounds of each exercise

D) 30 seconds plank + shoulder touches
A) 30 star Jumps
N) 15 Jump Lunges
G) 15 Burpees
E) 15 Pushups
R) 30 Crunches

Thursday 10/01/2020: Muay Thai 1 hour and 15 minutes

What a great day of training today. We started out will a Thai technique demo. We all lined up and were instructed to show Thai techniques. My classmate Shahed got a new rank! Woot!

I was tired today but pushed through. I am glad tomorrow is a rest day for me though. I am body tired. I jumped rope and shadow boxed to warm up before class.

Thank you Khun Kru Krysta for a great class.

Training: jump rope to warm up
Jumping jacks, squats, and pushups in between rounds for active recovery 1) Technique demo

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

4) Jab, Hook, Cross, Hook, Rear Kick ( I worked this South Paw)
5) held pads for H

6) Jab, Hook + Chain Elbow, Rear Elbow, Rear Knee, Rear Kick
7) held pads for H

8 ) Parry the incoming jab, High elbow cover hook + Jab returned simultaneously, Cross, Hook, Cross, Lead Kick
9) held pads for H

We stayed for 3 more 3 minute rounds
10) kicks both sides
11) elbows, knees, kicks
12) kicks 20 each side

Saturday 10/03/2020: 2 hours, Kali/staff training and Muay Thai

Whew what a day. Normally I write this up right after training, while I am eating my lunch, but I had to do it later on in the night. Why? Because I had the honor to be able to go to a friends beautiful intimate wedding.

So here it is. I went from martial arts training to wedding ready today. You can squeeze in training in you just have to work it into your schedule. And sometimes it means you are rushing but that makes life an adventure right?!?

Kali/staff:
1) equise drill with low backhand high backhand, and thrusts
2) triple Redondo with low backhand and high backhand

Muay Thai: Jump rope to begin
withJumping jacks, and squats for active recovery between rounds.

Today we were working on the boxing twenty drill. This was invented by my grand Kru Mossy, so my Kru’s Kru.

It was breaking down and the entire boxing twenty into chunks.
1) Jab, Cross, Hook, Cross, bob and weave out
2) held for H

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

5) rear body block, lead uppercut, Cross, lead body block, rear uppercut, Hook, Cross
6) held pads for H

7) full boxing 20: Jab, Cross, Hook, Cross, Bob and Weave, Cross, Hook, Bob and Weave , Hook, Cross, Rear body block, Lead uppercut, Cross, lead body block, Rear Uppercut, Cross, Bob and weave forward to avoid overhand, return body shot, Hook, Cross

What an amazing day!


Knowing these tips can lessen the chance of an attack, and help keep you safer, but will not stop the attacks. Knowing the martial art you are studying will help you fight off your offender, incapacitate and or stop them from chasing after you.

After my run on Wednesday that raised red flags, my brain tried to rationalize what the men were doing. I spoke at length with my partner and he said that, “I should trust my gut no mater what, and in this case it caused no harm to do so. The repercussions of if I did not trust my gut and things got bad far out way my avoidance of the situation.”

Thinking back on our discussions I think he was right. Even if I were to scream out, “stay away from me” and embarrassed them and myself. That small embarrassment is a miniscule price to pay, if by chance you are mistaken about the intentions of another human, and they intend to harm you.

In this case I kept running, ran faster, and ran toward safety. I did not stick around to see what they were going to do, and why they might have U turned their truck.

I am also aware that no matter how much martial arts I practice, 2 against 1 are not great odds, and they can subdue me. Sure I might get lucky, and fight them off, but it is not worth the risk.

Thank you for reading, if you liked it, please give it a thumbs up. If you want to hear more about my adventures and training subscribe, and if you are feeling chatty, please feel free to comment.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Buddha told his followers to help each other on the Way

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

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

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

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

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

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

5k run… not fast but steady state.

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

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

10 min core– with Dana Lynn Bailey core workout

Oh and bonus wasp nest sighting on my run.

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

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

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

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

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

Anyway I digress…

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

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

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

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

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

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

Such a fun class, thanks Khun Kru.

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

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

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

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

Thank you Khun Kru Krysta for a great class.

This is the training difference for today.

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

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

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

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

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

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

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

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

Tha Khun Kru Krysta for two great classes.

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

Things to try:

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

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


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

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

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

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

I had a a beautiful run today. 1.25 miles.

Weight lifting workout:

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

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

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

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

Dana Lin Bailey 10 min core workout.

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

This is the look of TIRED. Lol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I think someone might be behind me. Lol

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Khun Kru Krysta for great classes.


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

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

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

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

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

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

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

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

Muay Thai –

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

Kali –

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

Brazilian Jiu Jitsu –

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

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


Tuesday 09/08/2020: Muay Thai 1 hour

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

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

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

Class was very much fun again.

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

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

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

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

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

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

Thank you for awesome fun class Khun Kru Krysta!

Thursday 09/10/2020: Muay Thai 1 hour

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Khun Kru Krysta.


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

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

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

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

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

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

adapt oneself to adverse circumstances.”

Google

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

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

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


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

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

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

____________________________________________

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

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

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

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

Tuesday 08/25/2020: 1 hour 15 minutes

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

Thank you for reading, if you liked it feel free to comment, hit the like button so I know, and subscribe if you have not.

Workout/Martial Arts 08/17/2020: The Basics Aren’t Basic They Are Foundational

Often times in our training you will see us training the basics. I Jab, with full extension and shoulder to face, and a cross with full extension and shoulder to face. Pivoting on the feet, and don’t leave your foot in the bucket. All the basics are things we work on. All things we work on all the time. No matter how long your training, there is still something you can learn about the basics. The basics are not basic they are foundational. If we did not learn how to created the letters first we would not be able to write or read. They are foundational, but they are also basic.

Some of the basic things in Muay Thai that is always said:

  1. If you are fighting standing up your foot work is most important first.
  2. Fully extend your punches, don’t short change them.
  3. Don’t leave your foot in the bucket (bring your rear foot up with you when you shift in, or when you close the distance)
  4. Rotate your hips, on hooks, upper cuts, kicks, knees, most of your power comes from there.
  5. Distance management/Knowing your distance, your range is so so important.
  6. Don’t just hit once, try to do at least three strikes, because you are not going to land all of them and if you do that is great.
  7. GET OFF THE LINE that is a big one and is going to be bolded because of how important it is. Harder to hit you, if you are not right in front of your opponent and all his tools.

This week has been interesting. It has been exciting and fun, and well not what I expected. I got to teach the Muay Thai classes this week. My instructor/trainer was out unexpectedly and she had us take over the class. It was fun, it was nerve wrecking because I did not want to show the drills wrong, it was great. I love teaching people and I love helping people learn.

Not only did I help teach I was informed by my instructor that while she was sad not to get to see me teach for the first time. It would not be the last time. As she said, “That cat is out of that bag, now, I am going to be teaching you how to teach martial arts.”


Monday 08/17/2020: 1 hour training – 1 mile run, 30 minutes weight lifting, 10 minutes shadow Boxing, 10 minutes core workout


I got a Hypervolt massage gun for my birthday because I am bad about rolling out my muscles. It came in 4 days ago and I have been using it every night on my IT band and leg muscles. I have crazy knots because read above ⬆️.

So I noticed the tightness in my legs/thighs were noticeably less. I even reduced my run time by 45 seconds and I was not trying to.

1 mile run

Weightlifting: focusing on the eccentric movement. Fast muscle contraction and slow 3 count muscle release.


1) Goblet squats 3x sets of 20
2) Bicep curls with curl bar 3x sets of 15 (eccentric muscle release focus)
3) Standing Shoulder press’s 3x sets of 15(Eccentric muscle release focus)
4) Kettle Bell Swings 3x 1 minute
5) Kettle Bell Figure 8 3x 1 minute, switch directions 30 seconds

10 minutes of Shadow Boxing

Core: Dana Linn Baileys 10 minute core workout – 45 seconds on 15 seconds rest between
1) hollow body
2) hollow body reverse crunch
3) v Sit bicycles
4) Star Crunches
5) right side plank dips
6) left side plank dips
7) high plank opposite side knee to elbow
8 ) v Sit leg circles
9) heel touches
10) explosive crunches

Tuesday 08/18/2020: 1 hour Muay Thai Training


Training was interesting today. I got to be in the roll of “teacher” more like helper. But our instructor was out of class for today, and she asked H and I to help the class. She asked for us to answer questions and help the other students with the drills we did on Saturday.

I guess the biggest thing is I don’t feel like I know all that much. However, I know I have increased in rank steadily through training, and learning. So today was a big eye opener.

Today was less about me working on me, an my skills. I did work a little, but I was using my time much more bouncing from station to station, and trying to help people with things I saw that could be polished.

I had a blast doing it. I know from teaching others Cake Decorating that when you teach you can see your flaws better, you also have to internalize the lesson and regurgitate in a way your student understands. By doing that kind of regurgitation you end up learning that skill better. Makes you more cognizant of the minutia.

When I got chances to train tonight, I noticed my body mechanics was much better after observing others. I was flowing in my weight on foot transitions and doing so made my strikes smoother. That is one of the areas of my Muay Thai I am actively working on. I did not force it. I was loose. I was playing around. I was letting my body move the way I taught/trained it without thinking.

Muay Thai: jumping rope to warm up, pushups, squats, burpees for active recovery between rounds.

1) Jab, Cross, Elbow # 6 Side in
2) Jab, Cross, Elbow # 8 spearing Elbow

3) Jab, Cross, Elbow # 8 spearing Elbow, tie up 6x skip knee, rear double kick
4) Jab, Cross, Elbow # 6 Side in, # 9 Spinning Back Elbow, Rear Kick

6) Jab, Overhand, Elbow # 3 downward diagonal, # 9 Spinning Back Elbow, Rear Knee
8 ) Matkatune, Cross, Hook, Rear Kick Mix punches up by changing levels (High, Low, High), (High, High, High), (High, High, Low).

Thursday 08/20/2020: 1 Muay Thai Training

I got to teach in tandem with H and two of my other Muay Thai team mates. Do you say tandem with it’s more than two people? No it’s synergy, synergistic that’s the word I am looking for, we worked in synergy. Ali, Jay, H, and myself lead the class today.

I bowed everyone in. Started them off, and we got the class rolling. I was nervous but had a great time teaching. I put the fact that I am not perfect aside and tried to show the forms and drills to the best of my abilities.

You have to think about the drills and why you do them. You may know why yourself, but you have to remember that the students probably don’t, so take that into account and when teaching explain the whys not just the hows. But you also have to remember not to overload them with information because that will make it 10 x harder for them to internalize.

At some point they have to just rep it out. Mat time/repetition is the best and answer when learning a new skill. I have a lot to learn about teaching a Martial Art still but I love teaching! The basics are the foundation and you never stop learning the basics.

Training– Warm up:
1) Jump rope 1x 3 min round
2) Jab, Cross, Lead Kick, Rear Kick

Drill: these are the Thai 15 broken into digestible chunks. Jay had us doing push-ups in various forms lunges and burpees for active recovery between rounds
1) parry cross, high cover hook, Lead Elbow, Rear Elbow
2) Lead Elbow, Rear Elbow, Rear Knee, Lead Kick
3) Cross, Hook, Rear Knee, Rear Kick
4) Teep, Slip, Hook, Cross, Rear Kick
5) Full Thai 15 – parry cross, high cover hook, Lead Elbow, Rear Elbow, Rear Knee, Lead Kick, Cross, Hook, Rear Knee, Rear Kick,Teep, Slip, Hook, Cross, Rear Kick

We demonstrated the drills with a partner and then on the bags/dummies so that the students could practice safely and distantly. It was fun and I learned a lot again.

Bonus dinner pic cause yogurt, fruit and nuts nom nom nom

Saturday 08/22/2020: 2 hours of training, Kali/staff, Muay Thai, and a little bit of Silat

A fantastic day of training. Our instructor is back and I was so happy to see her. She said the cat is out of the bag now for us to help teaching and we will be teaching more, she will be teaching us how to teach. Yay! Thank you Khun Kru Krysta!

Good reports seemed to have come in for the classes we taught.

Kali – we learned some cool things. Along with the basic full box drills we do, we learned a cool hand transition above the head that I have to really work on to make smooth. And oh my shoulders are tried and sore today. We also worked on a couple of stave disarms. Our instructor says, “don’t count on getting a disarm it most likely won’t happen, but if it does that’s great.”

Muay Thai– jump rope to warm up, jumping jacks for active recovery between rounds.

1) Jab, Cross, Elbow #6 Side in, Elbow #6 Side in
2) Held pads for H

3) Lead Teep, Lead Kick, Cross,Overhand Hook, chain #3 downward diagonal elbow, Rear Knee, Rear Kick
4) Held pads for H

5) Lead Teep, Rear hop kick, Hook, Cross, #8 spearing Elbow, Tie up/clench, skip knees, spin out to double kick
6) Held pads for H

7) Thai 15 count, parry the Cross, High Elbow cover the hook, Lead Elbow, Rear Elbow, Rear Knee, Lead Kick, Cross, Hook, Rear Knee, Rear Kick, Lead Teep the incoming Cross, slip the incoming cross, Hook, Cross, Rear Kick
8 ) Held pads for H

Silat – We worked on a catch the kick, spike the knee, grab the ankle, rake the eye, go under opponents leg, rake the testicals, either single leg them or dump them on the ground.

Whew I am dead tired now. My shoulders are sore and after a shower and food I am ready for a nap.


I learned so much from teaching others. I learned I have so much to learn still about teaching people Martial Arts. I learned I know more than I thought I did.

I am excited about the new chapters in my training. I am excited about expanding on the basics. I am excited about learning more about the basics. I know that the basics are the foundational pieces and I will be helping others learn that. In turn I will learn how to better internalize those foundational pieces, and hopefully become a better teacher.

On the other hand I had a great time just being a student again on Saturday. There is far less stress, and I can just work on me. lol

Teaching is about your students. You have to give your students your full attention. Training is about me, I am working on my training. It will be interesting to learn how to juggle that dichotomy now in my training.

If you liked this blog or my musings hit the like button, subscribe to see more, and comment if you feel like it. Thank you for reading, and I hope you have a great week. Keep reaching and working for your goals.

Workout/Martial Arts 08/10/2020:A Knee Or An Elbow Is A Conversation Ender

We started the conversation in the fight. We were talking back and forth, jabbing, responding, dodging, hooking, looking for openings. Now how do you stop that conversation. Hopefully with the least amount of damage and pain to yourself. Extra points if you end it with a surprise. Like say a surprise elbow, or knee to the face after you landed a punch to the gut.

I am still working on why my conversation looks/sounds like. However, it is good to have an ending. To know how to end the conversation. How to end the fight. So no mater what your conversation is or how your conversation goes… you can end it. Look no matter how you fight, with technical precision, with fun and feints, with aggression, or as a responder to incoming attacks. You have to be able to end it.

Elbows and knees are the sharpest tools you have on your body that will do damage. Just a glancing elbow strike will cause a cut on you face, opening up a gash that will bleed into your opponents eye. I properly placed knee will break ribs, damage internal organs, or if get them in the head fracture an orbital socket. Those are terrible injuries to take. However, these strikes can also mean lights out or even death. So when I say elbows and knees are a conversation ender that is what I mean. It is hard to continue to go on after any of those injuries. These strikes are a punctuation at the end of a sentence. Arguably by far the worst injury you could take is death. This is why so many amature fights do not allow elbows and knees. An elbow strike to the chest just at the right time can stop an opponent’s heart.

Here are some links to rules if you are interested in fighting:
(Note: this is by far not a complete list, know your fight, your level, and the rules surrounding your fight.)

IKF (International Kickboxing Federation) https://www.ikfkickboxing.com/RulesMT.htm

Muay Thai Canada https://muaythaicanada.org/wp-content/uploads/2016/08/MTC-National-Competition-Rules.pdf

UFC Rules https://www.ufc.com/unified-rules-mixed-martial-arts

This post is late, I try to get it out Sunday or Monday, but hey life gets in the way.

Training


Monday 08/10/2020: 1 hour and 20 minutes of run, bag work, shadow boxing, weigh lifting, and core workouts


Who looks like a goof ball? Me but I did my workout.


Run: 1 mile, It was hot and muggy outside at 7 am.


10 min Bag work: simple combos, Jab, Cross, Body Hook, Head Hook (working on changing levels, and getting full extension)


10 min Shadow Boxing: worked on flow, and swing through with kicks


30 min Weight lifting:
1) bench press 3 x sets of 10 reps
2) dead lifts 3 x sets of 6 reps
3) Goblet squats 3 x sets of 20 reps
4) Bulgarian Split Squats 35 reps each leg

Core: Dana Linn Baileys 10 minute core workout – 45 seconds on 15 seconds rest between
1) hollow body
2) hollow body reverse crunch
3) v Sit bicycles
4) Star Crunches
5) right side plank dips
6) left side plank dips
7) high plank opposite side knee to elbow
8 ) v Sit leg circles
9) heel touches
10) explosive crunches

Tuesday 08/11/2020: 1 hour of Muay Thai training

I could not think of another way to spend my birthday evening than training with my Muay Thai family.

Thank you for a great class Khun Kru Krysta!

Elbows are so much fun to throw and so scary to hold pads for. It really makes you want to concentrate as hard as you can, so you don’t get hit. Elbows and knees are conversation enders. I talked about fighting being a conversation in my last blog post. Well elbows and knees tend end the back and forth conversation if they land on your target. They can be brutal and terrifying, but fun. 😊

Muay Thai:

1) Jab, Cross, Hook, Rear Kick
2) Held for H

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

5) Jab, Cross, Hook, horizontal Elbow #1, Rear Knee
6) I held pads for H

7) Jab, Cross, Hook chain horizontal Elbow, Spinning Back Elbow #9, Spinning Back Elbow #9, Rear knee
8 ) I held for H

Thursday 08/13/2020: 1 hour and 20 minutes Muay Thai training

Elbows are so much fun. However feeding them can gets scary if the elbows slide off the pads cause the elbows and partner are sweaty.
So when you are looking for an opening and land an elbow the reason it is scary receiving or holding pads it’s, one wrong move and it’s lights out. Time to take a nap on the mat. End of your fight conversation.

Anyway lots of fun today in class thank you Khun Kru Krysta!

Training: jumping jacks in between rounds, and H and I did 30 knees when everyone is wiping down their stations


1) Cross, Hook, Cross, Lead Kick
2) Held pads for H 30 knees, I held 30 for H

3) Cross, Body Hook, Head Hook, Cross, Lead Kick
4) Held pads for H 30 knees, I held 30 for H

5) Cross, Uppercut, Cross, #3 elbow (downward diagonal- you have to cock your shoulder back to throw this), Lead Knee
6) Held pads for H 30 knees, I held 30 for H

7) Cross, Uppercut, Overhand, #3 elbow, #9 elbow (spinning back elbow), c out, #3 elbow, Rear Knee
8 ) Held pads for H 30 knees 5 Kicks each side, I held 30 and 5 each side for H

Burn out:
9) Jab, Cross, Lead Kick, Rear Kick, Lead Elbow, Rear Elbow, Lead Knee, Rear Knee
10) I held for H

11) Held for H- Scissor Teeps, and Flying Teeps, 10 kicks each side full power
Showered and rolled out Hypervolt massaged I am pooped.

Saturday 08/15/2020: 2 hours, Kali/staff, and Muay Thai training

Whew it’s been a fun day of training, but I hit a wall hard. I felt exhausted and a lot parched. I have been up since 4 am, went into work did the work stuff/bakery fun. Got groceries for the house, came home and ate breakfast. Then it’s training time. I think I was dehydrated but I remedied that and pressed on with the training. Listen to your body people.

Kali/Staff:

1) 3 x equise, low backhand high backhand
2) 3 x witik, low backhand high backhand
3) 3 x redondo, low backhand high backhand
4) Now left handed for the above three
5) block # 15 strike, with a roof black and shield

Muay Thai: jumping rope to warm up, jumping jacks between rounds
1) Jab, Cross, Elbow # 6 Side in
2) Jab, Cross, Elbow # 8 spearing Elbow

3) Jab, Cross, Elbow # 8 spearing Elbow, tie up 6x skip knee, rear double kick 4) Held for H

5) Jab, Cross, Elbow # 6 Side in, # 9 Spinning Back Elbow, Rear Kick
6) I held for H

7) Jab, Overhand, Elbow # 3 downward diagonal, # 9 Spinning Back Elbow, Rear Knee
8 )I held for H

9) Matkatune, Cross, Hook, Rear Kick Mix punches up by changing levels (High, Low, High), (High, High, High), (High, High, Low).
10) Held for H I am exhausted. The video is of the 5) round, Jab, Cross, Elbow # 6, Elbow #9, and Rear Kick.

I need to work on it more, but it’s super fun. Thank you Khun Kru Krysta! 🙏


Well that is it for the last week. It was my birthday week. I am a year older, and hopefully for all of us a year wiser. I am continuing to reach for my goals, working toward making myself better every day. I am working on my conversation in my fight. What do I want to say? How do I want to say it? I am also working on how to end my conversation, or the conversation I have.

You may never be in the ring. I may never be in the ring, but you may get into a fight/conversation one day, and you will want to end it on your terms not theirs. Elbows and knees are some of the fastest ways to end that conversation. Know your fight and know your exit strategies, and abilities.

I had a fantastic birthday surrounded by people I love and that love me. I got to be with my Muay Thai family. I got to practice the martial art I love. I hope you all have birthdays in the future that are fantastic as well.

Thanks for reading. Please comment if you feel like it. Hit the like button, and follow if you want to hear more of my adventures. Have a great week.