Shiny New Product Review: Elite Sports Review Coming

Hello readers. I have had sports and athleisure brands reach out to me before. However, I never really new were to start. Every review I have done up till now has been for products I have bought personally. I have only supported those products who I feel are good quality and perform as advertised and needed.

So here it is… I am finally biting the bullet as it were and diving in.

The company Elite Sports, makes products for BJJ, Boxing, Muay Thai, Judo, and MMA has reached out and asked if I would honestly review one of their products. If you are interested in what they provide here are their two websites.

https://www.elitesports.com/
https://www.borntough.com/

I have said yes to the duffle bag. See what I did there, yes to duffle bag not white dress… I digress. I will be using and reviewing their blue large duffle bag. https://www.elitesports.com/collections/muay-thai-gear-gym-bags/products/elite-sports-warrior-series-blue-large-duffel-muay-thai-gear-gym-bag-and-backpack?variant=32364674154585

As you know I practice Muay Thai three days a week, before Covid-19 it was 5 days a week. But I have to lug all of my gear around. You know gloves, Thai pads, wraps, etc… I will do a full review. I am going to stuff it with all the my gym stuff and see how it does.

This is exciting and new for me. So stay tuned and you too can come on this adventure with me.

What products are you curious about? What would you want me to review?

Note: I will always tell you when I buy the product on my own, verses when it has been given to me by a brand.

Thank you for reading my blog. If you liked this post please hit the like button. If you want to see more please subscribe, and if you are feeling chatty please feel free to comment.

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

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

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

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

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

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

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

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

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

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

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

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

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

Karenlebillon.com

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

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

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

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

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

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

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

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

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

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


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

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

Glad I got it done today!

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

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

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

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

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

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

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

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

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

Shefit30 Challenge: with bands 3x sets

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

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

The words of the day are COMMIT TO YOU.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

20 min ramp HIIT, 4 intervals total

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

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

Shefit30 Challenge: 3x this set all with resistance band

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Anyway here is what I did:

1 mile run outside

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

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

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

#shefit30 challenge: 3x through this set

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

Woot I got my workout done though!

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

We worked the pads, and sparred today.

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

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

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

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

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

Thank you Khun Kru Krysta for working us hard.  


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

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

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

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

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

Training Martial Arts 02/15/2021: Rowing Machine? Why?

So for the last two weeks I have been using a rowing machine. You might wonder why use a rowing machine, when your focus is on martial arts. Well, I have been trying to make sure my cardio is improving, and over all I get it in 3 days a week. During this winter, I have not been able to go to the treadmill due to Covid-19 fears and restrictions. I won’t go into an area and use the equipment that I feel might expose me and my family to the virus.

Cross training is important for any athlete or martial artist. If you don’t know about cross training there is so many articles out there about.

But suffice to say is that if you only do one type of exercise, running for example:

  1. You may burn out get tired of it
  2. You run the risk of injury from undeveloped muscle groups
  3. Your cardio vascular health may not be as robust as you think it is

Cross training will help with:

  1. Helps in avoiding burn out.
  2. Changing or reducing stresses on the muscles your main sport uses. (You are using those muscles differently, or not using them at all using others.)
  3. Will improve over all conditioning, by conditioning the entire body.
  4. Improves agility, skill, and your balance.
  5. Can also let you train when you are injured in your primary sport.

Here are some great links to read if you want more information about how to and why to cross train:

  1. https://www.verywellfit.com/cross-training-improves-fitness-and-reduces-injury-3120769
  2. https://www.runnersworld.com/training/a20827090/16-cross-training-activities-to-try/
  3. https://www.mensjournal.com/health-fitness/5-best-cross-training-workouts-amplify-your-athletic-training/

We got the rowing machine so that I can do something in the house that was not just jumping rope. =)

I am still learning about rowing. This is a completely different animal to any of the sports I played or participated in. I was a swimmer, and water polo player from elementary school to college. However, I am learning, and have found that the intermediate workouts at least give me a little sweat. I have a suspicion that the advanced workouts will be much better for me fitness wise. To play it safe, I don’t want to jump to those workouts right away. I am making sure I have, rowing stroke down, before I go to those workouts.

The stroke terms are: (in a shortened easy to understand list, cause I am not knowledgeable enough to teach anyone anything yet)

  1. Catch – This is where you are at starting position, or going to catch the water with the oar. Your knees are bend your arms out grasping the bar.
  2. Drive – Legs – Hips – Hands: This is where you push away from the machine. First you push with your heals to extend your legs, your hips move next and drive your torso backwards at a 1 o’clock position, you then pull your hands in to chest level. Making sure not to have your elbows flair to much.
  3. Finish – The finish phase is where you are fully extended legs, hands to chest, and torso leaning back at about 1 o’clock.
  4. Recovery – Hands – Hips – Legs: The exact opposite of the drive phase. You extend your arms straight, you bend at the hips forward, and you release your legs and bend at the knee, to go back to the catch phase.

And there you are, the full row. I have been making sure I follow the instruction and focus on the form.

Keep in mind I am new at this, so I may be missing some of the nuances… however, here is what I learned form this machine and this exercise so far:

  1. Stroke Rate (SR) is important, but not nearly as important as having proper form and pushing away from the machine. Think of this exercise like a plyometric exercise. You are using your body to push away from the floor. The machine is there to help. The better you push, and harder you work, the better your workout.
  2. This is a full body workout. I have felt the next day my upper rib cage, lower back, and some lateral abductors were sore. I assume those are areas I don’t often hit. So Yay! I am hitting them now.
  3. At the moderate my heart rate does not get as high as running. Now this may be because I am new and may not be pushing through my legs enough, or because I need more resistance. I am still adjusting things. My heart rate may increase with an advanced workout. We will see.
  4. While stroke rate is not as important, I find I get a better workout when I hit SR’s of 28 to 32 so far. 32 is as fast as I have gotten so far.
  5. I like it. I am going to keep trying this out, and hope that the advanced workouts are a bit harder.

Monday 2/15/2021 Workout: 45 minutes- rowing, and Booty Band #shefit30 challenge day 14

Start off your week, start off Monday great get out there and get moving!

It is way to cold and rainy outside to go out and run. So I did a 30 minute rowing workout. I did a beginner workout again to make sure I got the rowing motion down correctly. My fitness level and cardio levels are apparently very good, because the beginning rowing is not difficult. Which gets my brain to think, “oh crap am I doing this wrong?” Will go up to intermediate workout next time.

Then I did the Shefit30 challenge day 14 booty band workout: this set x3

1) standing rear leg lifts x 20 each side
2) side plank + clam shells x 10 each side
3) 90 degree glute contractions x 20 each side
4) single leg stiff dead lift x 15 each side

Yay! I got my first COVID 19 vaccine shot on Friday. And today my arm does not hurt at all!

Tuesday 2/16/2021 Training: 1 hour and 45 minutes, #SHEFIT30 challenge day 15, Muay Thai training

Today was a busy day and I had to do the challenge words right befor Muay Thai practice. I could only get x2 of the set done. But I did it!

Shefit30 Booty Band Challenge day 15 words HUSTLE HARD

H- 10 Tricep Dips
U- 30 Bicycle Crunches
S- 30 Second Fast Feet
T- 20 Hip Dips
L- 15 Mule Kicks
E- 15 Push-Ups + glute activation

H- 10 Tricep Dips
A- 30 Star Jumps
R- 60 Crunches- 30 frog, 30 pike
D- 60 Second Plank

Muay Thai-

1) lead step circle jab, lead step circle cross, shuffle back lead kick
2) box drill jab, cross, lead kick

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

5) fake jab, cross, hook, cross, lead kick
6) held pads for H

7) jab, cross, body hook, head hook, cross, lead kick
8 ) held pads for H

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

11) box drill – jab, cross, rear kick

I took some action shots, and a full body shot. Maybe one day I will feel comfortable wearing only a crop top and tights. I contemplated not putting that pic up, but thought heck, someone else could see that, even though I have so many flaws visible, I still try. Part of trying to be better to myself is trying to look objectively at my pics instead of with a editing mindset.

Love that poster in last picture in the gym.

Wednesday 2/17/2021 Workout: 55 min- 30 min rowing, #shefit30 boot band challenge day 16

Rowing:
I did a intermediate rowing workout. This was a much better workout for me. I broke a sweat, we did stroke rates of 24, 26, 28, 30, which is much better than 18 that the beginners workouts were doing. I rowed 581 strokes for the workout. Again I am new to rowing so don’t know if that is good yet. I imagine it is about average.

I am following a workout video to make sure I am completing the strokes correctly.

Shefit30 workout: x3

1) static lunges 15 per leg
2)plié squats 15 reps
3) side plank leg abductions 15 per leg
4) close stance squats 20 reps

Friday 2/19/2021 Workout: #shefit30 challenge

I had a hard time getting motivated today. I let my brain weasels (you know the ones that run around in your head and cause chaos. They make you think bad things about yourself.) get loud enough to get me down.

So I saw a pic of myself that made me think what am I even doing? I am a joke, and I can see every flaw.

I had to regroup, and I have great friends and family that tried and succeeded to cheep me up.

So here is what I did today.

I did yesterday’s workout word EXTRAORDINARY today. 3x through 👏

E. 15 Push-Ups
X. 20 Double-Leg Slaloms
T. 30 Hip Dips each side
R. 60 Crunches- 30 frog, 30 pike
A. 30 Star Jumps
O. 30 Sit Ups + kettlebell press at top
R. 60 Crunches- 30 frog, 30 pike
D. 30 Second Plank
I. 25 Knee Crunches
N. 15 Jump Lunges
A. 30 Star Jumps
R. 60 Crunches- 30 frog, 30 pike
Y. 100 Flutter Kicks

Saturday 2/20/2021 Training: 3 + hours of Muay Thai, then #shefit30 challenge

I am pooped. I started the Shefit30 challenge at Muay Thai, and then we worked the pads, and sparring for 3 + hours.

Finished up my challenge and only did it once through cause I am exhausted.

Before class started we were working the pads for three minute rounds, and 30 minute rest except for when we changed out pad holders.

I was pretty stoked that I went 4 x three minute rounds. My coach Khun Kru Krysta said I did good! Beams proudly! Thank you Khun Kru.

Challenge:
K. 20 Russian Twists
I. 25 Knee Crunches
C. 20 High Knees
K. 20 Russian Twists
A. 30 Star Jumps
S. 30 Seconds Fast Feet
S. 30 Seconds Fast Feet

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

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

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

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

9) jab, cross, box drill

10 ) sparring

We got home, showered, ate, and now I am ready to pass out. 😆


So what do you do to cross train?

Do you like it?

Are you looking for something new?

Is this the first time you thought about cross training?

That was my week of training. That Sunday after my 3+ hour day of training I was mostly sore in my forearms, and triceps. It was great, and felt so good to shower, eat, and just veg afterward.

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

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

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

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

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

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

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

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

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

Here is my training for the week.


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Training:

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

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

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

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

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

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

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

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

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

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

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

Tuesday/day 8
3x word set

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

Wednesday/day 9
3x set

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

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

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

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

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

Thank you Khun Kru Krysta for a great class.

Training:

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

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

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

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

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

This was a fantastic day of training.

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

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

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

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

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

LEGENDARY

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

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

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

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

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

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

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

We just added naotec kick to one of the drills.

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

Thank you Khun Kru Krysta for the great class.


What do you do to train during this time?

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

What was your experience if you got the vaccine already?

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

So it ends up being 45 burpees total oof. Lol

I had two non scale victories today.

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

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

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

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

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

Thank you for this challenge Shefit30!

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

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

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

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

Training:

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

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

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

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

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

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

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

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

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

Training:

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

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

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

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

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

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

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

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

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

I did Days 2, 3, 4: ——————

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

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

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

I am all caught up now. Woot!

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

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

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

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

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

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

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

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

And I sparred at the end of class.

Thank you khun kru Krysta!

Training:

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

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

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

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

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

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

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

I just finished this booty band challenge for the day.

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

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

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

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

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


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

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

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

Training Martial Arts 01/25/2021: Respect

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

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

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

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

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

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

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

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

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

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

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

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

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

When we Wai we are showing respect to:

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

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

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


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

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

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

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

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

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

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

Workout: #shefit30 day 23 challenge done

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

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

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

Shefit30 challenge and what I added to it:

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

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

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

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

Thank you Khun Kru Krysta for a fantastic class.

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

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

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

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

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

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

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

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

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

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

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

Training:

1.5 mile run

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Holy ab/core day man of bats!

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

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

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

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

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

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

Training: kicks for active recovery

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

Weightlifting: 24 min

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

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

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

I have Muay Thai training later tonight.

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

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

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

Today was a great day of training.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Yay!

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

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

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

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

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

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

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

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

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

Extra credit:
13 rounds of sparring


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

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

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

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

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

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

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

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

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

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

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

(all items below are pictured above and labled)

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

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

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


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

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

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

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

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

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

Workout/training for today
1.5 mile run

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

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

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

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

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

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

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

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

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

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

G) 15 burpees
O) 30 sit-ups

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

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

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

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

Shefit30 challenge– x2 with what I added

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

Thursday 01/14/2021: 2 x training sessions

Workout: # 1 #shefit30 challenge took about 40 minutes

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

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

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

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

Shefit challenge day 11: whole set x3 with my additions

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

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

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

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

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

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

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

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

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

Shefit30 challenge: with things I added to it

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

Saturday 01/16/2021: 2 x training sessions

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

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

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

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

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

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

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

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

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

Extra curricular:
6 x 3 minute rounds of sparring

Workout: # 2 – #shefit30 challenge day 13 done

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

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

Shefit30 challenge: and what I added to the workout

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


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

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

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

Don’t photo edit, just go get it!

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

Training Martial Arts 12/21/2020: Teaching, Training, Festivities Oh My!

With the holiday comes alternate schedules. You have the choice of just sitting by the wayside and not adapting, or you can adapt and embrace the chaos that is the holidays. Okay… that might be a little dramatic, but in general that is how my holidays are.

You see I work as a pastry chef/Cake artists at a bakery. This means I have really early mornings, and sometimes have to deal with the unruly customer. On top of that I have my family, that I work very hard to make sure has a magical Holiday Season. Whatever you celebrate I am sure you have, or are that someone that tries to make the holidays great.

I knew going into the holidays, that my schedule was going to have to change. That my family was going to be asking me to join them on making merry and the frivolity of games that we love to engage in during the holidays. I also knew that the weather coming up was going to be less than perfect, sometimes outright frigid, so I was going to have to work around that too.

I also knew that my Khun Kru was going to be gone for the holidays and I was being called upon to teach the Muay Thai class this week as well.

So here are some thoughts I have and things I learned about teaching others martial arts.

What I know and some thoughts:

  1. I like to make sure I have a clear and concise lesson planned out. When new to teaching a skill winging it is never a good idea. I had been a teacher of pastry/cake decorating for 14 years so I could wing the lesson. However, even then I would always have a lesson plan to fall back on.
  2. Keeping to the traditions and ways the class is run, while subbing is a great stepping stone to succeed in teaching. Your students are accustomed to this and your transition will be easier.
  3. Know the material you are teaching. I can’t tell you how many classes I have taken, that the teacher clearly does not know what they are teaching and it can really change the way your students see you.
  4. Always encourage questions. I always encourage my students to ask me questions. It helps give an idea of areas that you may not be explaining, and or misunderstandings that your students have.
  5. When you teach another person a skill it helps you solidify your understanding of the subject. Often times to teach you have to internalize the information and then retell it in a way that makes sense to your student.
  6. Different people have different ways of learning. Some will learn visually (demo and writing it down on the board), some will learn by getting time to repeat the drill (hands on), some will learn by the information you tell them (hearing).

What I learned:

  1. Teaching other students you learn what you do know and what you don’t know.
  2. You can see your progress, that maybe you could not see before while you are drilling away.
  3. Teaching is full filling. I love teaching. I love helping people out.
  4. Getting through an active recovery not looking winded, and being able to project your voice so that you can be heard is a skill.
  5. Your students will surprise you in good ways.

Monday 12/21/2020: 55 minute workout, run, working the bag, core

Ok so my garage is unheated which means that the heavy bag sets up solid in the cold, the leather material on the outside is harder. Lol But I put in the time.

We got this new to us Thai Heavy bag so now we can also practice leg kicks as you can see below. Yay!

Training:
1 mile run

30 minutes bag work

6 minutes core:
30 seconds on 20 seconds rest
Repeat following three times

1) lat pull to leg tucks
2) 25 lb kB pike toe touches
3) bicycles
4) Superman with flutter kicks

Tuesday 12/22/2020: Training/Teaching: 1 hour of Muay Thai

Today I got a wonderful opportunity to teach the Muay Thai class. Still am amazed I know enough to teach but teach I did. H and I demoed a class we put together.

We focused on distance management today. It’s a skill we all need to work on. You use it to get into range, stay out of range, cut the angles, counter and attack.

We talked about footwork, plus sign movement, shuffle in, shuffle out, quarter turns, and the accordion effect (when you strike, shuffle in, strike, shuffle in strike, shuffle out, strike, shuffle out).

Training:
1) shadow boxing footwork, plus sign, shuffle, and quarter turns
2) jab, cross, Teep

3) jab, lead elbow # 1, rear knee, rear kick
4) do above drill south paw

5) long guard, rear elbow # 2, lead elbow # 3, body shove, rear kick
6) do above drill in South paw

7) lead Teep (stopping Teep), jab ( shuffle in), lead hook, rear knee, rear kick
8 ) do above in south paw

9) lead Teep (stopping Teep), cross, lead elbow # 1, rear elbow # 3, rear knee, rear kick
10) do the drill in south paw

Saturday 12/26/2020: 1 mile run

Good Saturday Afternoon! I just did a quick mile run. When I got up this morning it was 21 degrees out! Brrrrr! So I waited till it was about 32 to 34 degrees out. Much easier to run in warmer temperatures.

Family wants to watch movies and play games, so it’s just a shot workout/run today. The holidays only come around once a year so family time is important to me.

There was ice out, but over all it was pleasant. I dressed warmly and did not encounter many people.

Get up get out and do something!


This last week was a short week of working out. I did 3 days instead of my normal 5 to 6 days. I knew I was going to have to alter my schedule and so I am giving myself that grace of understanding. I had a great if not weird Holiday week. We spent time together as a family, and we did not get to see our friends due to the COVID-19 pandemic. We contacted our relatives long distance. But in all this we still had a great time.

I worked out when I could, I was not overly concerned about it. I have my habits down and I know I will be back at it. I mentioned in a previous post a break is not a bad thing. As long as that break is not over 2 weeks, and does not interrupt your good habits all should be well. As a matter of fact I just got my HIIT and core workout in for this Monday.

I had the honor of teaching our Muay Thai class by my Khun Kru. I learned a lot, and I loved teaching.

The schedules are still going to be a bit wonky because of the new year coming up. However, I know that this time with the family is important too.

I hope your holiday week, whatever you celebrate is wonderful. I hope you all stay warm, dry, and healthy.

Thank you for reading, and if you liked it let me know by hitting the like button below.
Hello and welcome to all my new subscribers. To all my faithful subscribers hello and I hope you are having a great day. Please feel free to comment if you have a question or just want to say hi. If you want to see some of the workouts and videos I put up daily I tend to post those to instagram #sharpcupcake.

Remember Don’t photo edit, just go get it!

Training Martial Arts 12/14/2020: When You Fight On Your Feet Its All About Your Feet

Ever since I started training Muay Thai (wow almost 3 years ago), I would hear this quote “When you fight on your feet its all about your feet”. Getting your feet under you, learning the foot work is crucial. If we are talking about BJJ then foot work is less important, than say good hip movement, posture, grips.

You cannot be a great fighter if your footwork is off, or you don’t focus on your footwork. It seems counter intuitive to you, and it may seem that 50% of the strikes come from hands and elbows in Muay Thai. However every strike starts with your footwork. You must pivot from the feet, hips, or feet and hips to throw these strikes. Yes even the elbows and the fists. Think about a hook. If you are throwing a hook with just the strength of your arm, you are not going to have a very strong hook. But if you use your hips as and entire torso you will have a possibly bone shattering hook.

When you are on your feet you have to focus on:
(these are not in any order of importance just as I thought them out)

  1. perfect your stance
  2. cut step
  3. pivot – for kicks and knees hooks etc.
  4. getting in and out of the pocket –
    • distance management
    • stepping at an angle
  5. getting off the line
  6. quarter turns
  7. shuffling in or closing the distance – getting into the pocket to get your strikes in
  8. balance

Footwork areas here:

Stance 60/40 rear lead

So what do we do with new students. We start with the footwork. We start with stance. If they are standing with their feet on a tight rope, they will be off balance and easily fall over. We ask them to change their stance that of something more like a staggered feet on a railroad track. We ask them to put their weight distribution at 60%/40%, back to front. Most of your weight on your back leg, and only 40% on your front leg. Also you should your heel off of the mat, high enough to slip a dollar bill under. Getting your stance right is critical to transfer of power, in your kicks, punches, elbows, knees, and to keeping your balance.

The cutstep is used to position the feet to throw the lead kick, lead knee, and or lead teep, when the fighter is not advancing or covering the distance to the opponent. If it they are covering distance then there may not be need of the cut step. The cutstep is often described as a v pattern where you bring the lead leg/foot back, to replace the rear leg/foot, making your lead leg/foot now your rear for the lead teep/kick.

Pivot

Pivoting is crucial to help transfer power, but more so to protect your knees. If you don’t pivot properly on the balls of your feet, you can over torque your knees and cause tears. If you pivot correctly you will transfer the torque of your body, torso, and hips into the power of the kick or knee. You will also pivot, in some of your strikes with fists and elbows. Pivoting allows you to spin through in your kicks and can set you up for another strike.

Getting in and out of the pocket, is the way we describe getting out of the box/pocket area where your opponent can hit you. So when you shuffle out, or take quarter turns. If you can get a flanking position to your opponents, their tools/weapons are away from you and you are better able to get a strike in.

Get off the line

Getting off the line is when you are removing yourself right in the middle/front of your opponent. Generally you don’t want to stand right in front of your opponent and let them hit you in the face. Getting off the line when you kick them allows you to get the strike in, while dodging or avoiding their counter attack.

We take quarter turns to get a 90 degree angle toward our opponents. When we can do that we can flank our opponent. The opponent has a harder time blocking your blows, and their weapons are pointed away from you, so they have a harder time to strike you.

Shuffling in or closing the distance, is used to eat up the distance between you and your opponent. When you want to strike, and you are to far away you must be able to get into your range of your opponent.

Balance when shielding

Balance, now balance is a key component. Without balance you may be dropped, spun out, and or when you shield may just be pushed over. You must learn your balance, get your feet under you, and learn how to shield leaning in, and not lose your balance. If you kick and are off balance, you could lose your footing and fall. This I am sure you understand is not an ideal place to be in. You have to balance when kicking, when on the balls of your feet, when you take a blow, when you jump, slide, when you teep, and or are just standing there. Balance is key. I am sure you all know this, but it is important to say.

There you have it, Muay Thai, starts with the feet, cause that is how you are fighting. It may not seem like it on the surface, but your feet are your foundation. They will when properly placed will help you execute powerful kicks, powerful elbows, knees, teeps, and yes even punches. Watch a great boxer, with their footwork.

If you focus on your footwork and get it down it will help you be more agile, quick, and will save you more than anything else. We work forward, backward, side to side, and angles.

There is so much more to write about on this, but I wanted to touch on the footwork here. We fight on our feet so you must start with your footwork. Or all else will be for naught.


Monday 12/14/2020: 1 hour, HIIT workout, Arm Day, Core

Today it’s pouring rain and so very cold. So I did a 12 min HIIT workout I did in lieu of a run outside. I really wanted to run today.

Then I did arm day weight lifting workout.

Finally a 6 minute core workout to finish it off.

Workout:

HIIT: 12 minutes
[6 exercises done in sets of two, 15 seconds for each exercise done in a set, 30 seconds rest after each two]
1) 15 seconds high knees
2) 15 seconds jump lunges
30 seconds rest
3) 15 seconds high knees
4)15 seconds jump lunges
30 seconds rest

5) 15 seconds mountain climbers
6) 15 seconds crab toe touches
30 seconds rest
7) 15 seconds mountain climbers
8 )15 seconds crab toe touches
30 seconds rest

9) 15 seconds push and up side planks
10) 15 plank hip rolls
30 seconds rest
11) 15 seconds push and up side planks
12) 15 plank hip rolls
30 seconds rest

Repeat the whole set above

——————————————–

Weight lifting: 30 seconds rest between sets
1) seated snow angels 5x sets of 10
2) front raise to lateral raise 5x sets of 10
3) clean and jerk 3x sets of 6
4) chest press to shoulder press 5x sets of 10
5) tricep tripod row 3x sets 15 each side
6) tricep extensions 3x sets of 10
7) bicep curl 3x sets of 20

————————————————–
Core: 6 minutes Dana Lynn Bailey’s (she kicked my butt/abs again)
3x sets of 30 seconds
1) Banded Lat Pull with Bent Knee Reverse Curl
2) Weighted toe touch crunch
3) Bicycles
4) Superman with Flutter Kicks

Tuesday 12/15/2020: 1 hour of Muay Thai

So I slept for.. really terribly last night.

So what do you do when you sleep terribly, or had a crazy hard day. How do you train?

What do I do when I am running on fumes, and I am on the mat, I focus only on form. I take the power out of my strikes. If I am going to work on form, I make it as perfect as I can.

We worked the same drills as Saturday. So I just focused on getting my cut steps in, landing after a kick in the correct stance and foot placement.

One of the sayings that I learned when I started Muay Thai is, “if you are on your feet it’s about your feet”. I don’t know who came up with it first, but khun Kru Krysta Scharlach, Kru Kristen DeBruycker, and a few other people.

I mentioned this because when fighting on your feet, vs BJJ fighting on the ground, foot work is super important. So while practicing/training in south paw I was focusing on my foot work.

This was a great day of training.

Wednesday 12/16/2020: 40 min HIIT, and leg day

Today it is snowing and freaking cold out. So I did my workout inside. A 15 minute HIIT workout and 25 minute Kettlebell quad/hamstring killer.

Get out there people, well not out (brrr it’s cold), get up and move your body!

You can fit a 15 minute HIIT into your day somewhere.

15 minute hit: 40 seconds on 20 seconds rest
1) explosive squat to calf raise
2) speed skaters
3) high knees
4) alternating toe touches
5) bicycles
45 second test between sets

Repeat this set 3 times

—————————

Kettlebell: 25 minutes

Do exercise x 5
1) 1 minute of goblet squats [do 20 if you can do more, up the weight. Do not put kb down]
1 min rest

Do these exercise sets 3 to 5 times
2) staggered stance squat 8-15 reps
3) squat rockers 8-15 reps
4) figure 8’s 8-15 reps

Thursday 12/17/2020: 1 hour of Muay Thai training

The quotes for today from Khun Kru Krysta.
“Practice makes habit”, or when you do something wrong in practice over and over again, you get “training scars”.

Practicing the drill in bad form will give you a training scar. So when you go to spar or fight you will fall back on the way you trained it.

So that is why when you are working on a new skill, or a skill you are having issues with slowing it down and working the drill with good form is the way to go.

Training is great today! I was tired, I felt like I was lumpy, and unattractive, but I worked the drills and focused on flow and form.

My clench work is getting better. There is a video of me working the clench, knee, to spin out.

Training:
1) Jab, Cross, Rear Teep, Jab, Cross, Lead Teep
2) held pads for H

3) Lead Teep, Hanuman Climbing The mountain Rear Teep (fake with lead, Teep with Rear), Rear Kick
4) held pads for H

5) Lead HCM ( fake rear, hit with lead Teep), hop lead kick, cross, hook, lead elbow, rear knee, rear kick
6) held pads for H

7) Lead Teep, Lead HCM (fake with rear, hit with lead Teep), rear hop kick, lead head hook, lead body hook, cross, double body kicK
8 ) held pads for H

9) Rear Teep, rear HCM (fake with lead, hit with rear Teep), lead kick, overhand, uppercut, # 4 elbow, tie up knees x 6, spin out, double kick
10) held pads for H

There is a short video on #sharpcupcake my instagram.

Saturday 12/19/2020: Training: 1 hour Muay Thai practice

Today was fun. We worked on a new thing I have not taken time to focus on. Following a kick spin through or a missed kick with a Teep kick/Side kick.

The videos I put below are show me working through the techniques slowly and in south paw. I will get faster later, but right now we just work the technique.

Thank you Khun Kru Krysta for a fun great class.

We also scored a new to us thai heavy bag so that we can practice leg kicks at home, yay! Merry Christmas to us!

Training:
1) jab, cross, rear kick, jab, cross, lead kick
2) held pads for h

3) jab, cross, rear kick, spin through, lead side kick
4) held pads for h

5) lead Teep, jab, cross, rear leg kick that misses, to rear side kick
6) held pads for h

7) lead Teep, rear kick, hook, cross, lead kick to body, lead kick to leg
8 ) held pads for h


Think about your footwork. Drill, drill, drill your plus sign, and diagonals. If you are working the heavy bag work your footwork by shuffling back or sliding back when it comes to you, or cut around the bag with a quarter turn. You can work your footwork while watching tv, in the elevator, or even while you are out walking.

I hope you all had a great past week, and a wonderful holiday week coming up. I am changing up my training this week. I will be teaching a Muay Thai class this coming week. I am excited about that.

Thank you for reading, and if you liked this post please hit the like button, and if you want to keep hearing more subscribe. I am happy to hear from you so comment to talk to me. Remember Don’t photo edit, just go get it!