Training Martial Arts 11/23/2020: A Holiday Week Off and Back At It

True to my word I took a week off. I only worked out on Monday last week. Even though I thought strongly about training Tuesday and I fought the urges to workout Saturday and Sunday of this last week.

H my partner was very great about keeping me on track. Telling me I needed the rest. I did enjoy the time off. But I am glad to be back at it again this week. I did enjoy the rest.

The brain starts to worry that all this inactivity will be a detriment, however, logically I know that one week will not affect my aerobic conditioning or my muscle development. The biggest danger is the mental aspect. For those that are just starting to train/workout they are building an developing those habits. On the other hand those of us who have been training consistently will worry that we are losing progress.

I do feel like the rest helped. When you detrain, or take a rest, you allow your body to replenish the glycogen energy stores in your muscles and liver, your muscles, tendons, and joints repair themselves.

If you are working out 5 to 6 days a week, taking a week break every 12 weeks is helpful and necessary.

When I trained today I felt great. My muscles were firing, I did not find myself sluggish, and I had plenty of energy. I was happy to do my workout and excited to get my training in this week.


Training 11/23/2020: 50 minutes- 1 mile run, weight lifting, core

Today was a great day of training. H came with me on the run, I finished up my weight lifting workout. It was super chilly out.

Training felt great, glad to start this holiday week off like this.

1) Glute activation and stretch
2) 1 mile run
3) glute activation
A) walking lunge with kick back 45 seconds
B ) banded kick back, side kick 45 seconds
C) banded plus sign squat walk 45 seconds
D) Banded hip thrusters 45 seconds

4) weight lifting– super set 30 seconds rest between sets- working on time and attention
A) Barbell Back Squats 3x sets of 8 reps
B ) Jump Squats 3x sets of 15 reps

C) goblet squats 3x sets of 18 reps
D) bench glute kick backs 3x sets for 30 seconds

E) banded leg abductor 3x sets for 1 minute each leg (L/R)
F) single leg dead lift 3x sets alternating leg for 1 min each

5) Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Rolled legs out afterward.


So that is the one day of workout I did last week. I took the time to rest and recuperate. It was nice to rest or detrain during the holidays. I spent time with family, played games with my kiddos, and enjoyed the time together.

It is a short post, but I am already back at the training as of today. Like I said the training felt great. It was a huge difference. I had gone way to long without a break. It has been about a year without a full week break. I started training harder when Covid-19 hit. Because that was a thing I can control.

Don’t be stupid like past me, and take care of yourself. Future me is looking out and trying to be smarter.

Thank you for reading, and please let me know if you liked this post with a like. If you feel like commenting feel free to do so, I would love to hear from you. If you want to hear more about my adventures and journey subscribe.

To those that have already subscribed I am amazed and honored. Just this month alone I have had 20 new subscribers just this month. That is amazing! Thank you all.

Training Martial Arts 11/16/2020: Training Fatigue or Overtraining the Who/What/How?

I am feeling overtraining setting in. To head it off I am going to try to take advantage of the holidays and change things up a bit.

So the question you may ask about overtraining:

  1. What is overtraining?
  2. What are the signs symptoms?
  3. Who can it affect?
  4. How do you deal with it?

You are chugging along, you have been working out. You have been sticking to your training. You have made progress but you wake up and feel strange. You feel tired, restless, no amount of sleep is helping, you maybe don’t love what you are doing any more, you have hit a plateau and you are not making any progress. You are sore and its taking longer for you to heal up.

You might be experiencing overtraining or training fatigue.

What is overtraining?

Here is a definition of overtraining or training fatigue from a children’s hospital sports medicine group. You may think what does a children’s hospital know about adults? Pediatricians will see athlete’s up to 18, some even will see people up to 21… so a person can be considered a child in the medical sense and the information can still be applicable to our needs as adults.

Burnout, or overtraining syndrome, is a condition in which an athlete experiences fatigue and declining performance in sport despite continuing or increased training. Overtraining can result in mood changes, decreased motivation, frequent injuries and even infections.  Burnout is thought to be a result of the physical and emotional stress of training.



http://www.rchsd.org
https://www.rchsd.org/programs-services/sports-medicine/conditions-treated/overtraining-syndromeburnout/#:~:text=Burnout%2C%20or%20overtraining%20syndrome%2C%20is,frequent%20injuries%20and%20even%20infections.

Just as described above, a overtraining is a condition that can cause a cascading effect and if left unchecked and unaddressed it can cause more issues.

What are the signs/symptoms you might be experiencing overtraining?

  1. an athletes performance declines, and or they experience fatigue – not your normal fatigue after a hard workout, your workouts you feel sluggish
  2. lack of motivation – where once you did, you do not looking forward to the exercise
  3. decrease in the enthusiasm of the sport/training – temporary loss of your love for a sport or training.
  4. recovery is taking longer – after an adequate amount of rest you
  5. emotional volatility – disproportionate emotional response, not one particular emotion. Like snapping at people, crying more often
  6. trouble sleeping – insomnia, interrupted sleep, and less restful sleep
  7. more prone to illness and injury– your immune system is taking a beating because your body is can’t recover.
  8. Lethargy and reduced sex drive – if you are exhausted, and lethargic it is reasonable to that your sex drive will be reduced.
  9. Low heart rate variability – when your resting heart rate is less quickly variable at rest can mean your nervous system is fatigued. You can learn more about HRV here. https://trainright.com/heart-rate-variability-hrv-endurance-athetes/

Who can it affect?

You might think that only a olympic athlete, an athlete that trains 20 hours a week, or a professional athlete will get this. But you might be surprised to find that anyone can find themselves with the overtraining or training fatigue symptoms. This can happen to an athlete of any training level.

  1. People new to training or working out can experience this, because their threshold is lower than an athlete that has been training for a while. If they are less fit, their bodies cannot compensate as well as the well trained athlete and therefore can experience training fatigue.
  2. People who have to quickly upped their amount of training recently, and have not taken adequate rest can experience this condition.
  3. People who are experienced athletes can find themselves facing this problem when they don’t take adequate rest.
  4. I also believe that external stressors, like this Covid-19 pandemic, can also factor into the causes of possible training fatigue or overtraining. I generally take adequate days off, usually 2 to 1 day a week, however I have not been sleeping well since the pandemic hit, and due to political stimulus over the past weeks. I think my body is just tired, and needs a rest.

How do you deal with it?

Not to be flippant but, rest is the first and foremost thing you should do. The pushing through and unwillingness to acknowledge that you need rest is the reason you may be here.

If you have injuries you must address those, and tend to those as well.

The length of rest is variable per person, but generally it is agreed upon but sports doctors, and therapists that when your symptoms have gone away or are retreating you are going in the right direction. When the lethargy no mater how much rest you get is gone, when your motivated to reach your goals, when you sex drive, and your love for your sport returns are all great signs.

In the future:

Schedule in breaks.
I am bad about this. I have been training for years, without scheduling a week or two off here and there. I tend to wait till I am injured and it forces me to take the time off.

Look for signs of overtraining and Listen to your body.

Try to reduce the stressors externally in your life.
I know easier said than done, especially if a pandemic is foisted on you, and or the political landscape of the country you are in has you questioning the sanity of the politicians, and the future of your country. But I digress…

Tune in your diet. If you are not fueling your body with enough food and good enough food your body cannot recover, and rest properly.

If you don’t do these things, it will be far easier to fall back into an overtraining, training fatigue cascade of symptoms that you will have to address or run the risk of greater injury.


Monday 11/16/2020:1 hour – 1 mile run, leg and glute day, core workout

I was feeling a little sassy today, don’t know if I feel like I can pull off a crop top yet but wore it anyway.

Woke up late for me 8 am and slept great. It’s been a while since I slept like that. So I got to my workout and start of my day and week.

Leg day but had to be careful with my tweaky knee still so I focused on making sure to keep it steady, aware of placement, and movement.

1 mile run

Weight Lifting Leg and Glute day: all exercises done in a super set, 15 seconds rest between sets

1) Back Squats 3x sets of 8 reps
2) Jump Squats 3x sets of 10 reps

3) Dead Lift 3x sets of 10 reps
4) Bulgarian Split Squats 3x sets of 15 reps ( L/R)

5) resistance band Leg Adductor 3x sets 1 minute (L/R)
6) Goblet Squat 3x sets of 15 reps

7) Single Leg Dead Lift 3x sets of 1 min

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Monday 11/16/2020: workout #2 – Ran another mile with H and helped him through part of my leg day.

Tuesday 11/17/2020:1 hour of Muay Thai training

A great day of training. I am as exhausted but really looked forward to training today. Consistency is the key to getting better and reaching your goals.

We worked on Teeps, knees, and 4 counts. I even dented the heavy bag with my knee.

Thanks Khun kru Krysta for the great class.

Training: jumping jacks, kicks and ladder kicks in between rounds for active recovery.

1) lead Teep, rear Teep
2) Held pads for H

3) Lead Teep, Rear Kick, Hook, Cross, lead Kick
4) Held Pads for H

5) Rear Teep, Lead Kick, Cross, Hook, Rear Kick
6) held Pads for H

7) Lead Teep, Lead Kick, Cross, Hook, Rear Knee, Rear Kick
8 ) held Pads for H

9) Jab, Cross, Uppercut, Rear Body kick, Pead leg kick
Jab, Cross, Uppercut, Rear Body Kick, Rear Leg Kick
10) Held Pads for H

Friday 11/20/2020: 47 minutes run, agility ladder, and full body weight lifting workout

We ran a mile, I decided to add some footwork agility to my workout with the ladder, then I worked in a full body weight lifting workout.

Workout:
1) barbell clean and press – 3x sets of 6 reps
2) dumbbell seated snow angels – 3x sets of 10 reps
3) kettlebell swings – 3x sets of 50 seconds, 10 seconds rest
4) kettlebell high pull – 3x sets of 50 seconds, 10 seconds rest
5) kettlebell tricep overhead extension – 3x sets of 50 seconds, 10 seconds rest

It was a short quick one but I am glad I got it in. Missed Wednesday and Thursday workouts so needed to do something today. Yay!

Saturday 11/21/2020: 2 hours of training. Kali/staff and Muay Thai

Training was fun and challenging today. We were outside in uneven ground that made it challenging, but it was fun. It reminded me of Thai Camp! I miss Thai Camp this year.

When you are outside on uneven ground, you want to focus on proper form, target acquisition, and working the technique. You do this so you don’t break yourself. 😆

In a leg kick you want to sink your weight, but for the body kicks you focus on the lifting the body and getting/pivoting on the balls of your feet.

Thank you Khun Kru Krysta!

Kali: We worked on-
1) high box with the staff
2) high box with the jab/Speer with staff
3) hubud with double stick

Muay Thai: knees up a hill for active recovery
1) shadow boxing
2) shadow boxing
3) plus sign drill w/ Jab, Cross, Rear Leg Kick
4) Jab, Cross, Rear Body Kick
5) H turn to kick me
6) Jab, Cross, Switch kick to the Body or lead body kick
7) H’s turn to kick me
8 ) Jab, Cross, Leg kick, partner kick response you shield.
9) H’s turn to kick me
10) pushing knees up the hill

Extra curricular 3 x 3 minute rounds of Sparring


Overtraining is a real thing. It is something to look out for. Keep in mind it is not just fatigue after a great workout. It is the inability to recover fully after your training. You then train again while tired, and feel lethargic, sluggish, and unable to attain the goals you are going for much less the levels of training you once had experienced.

Everything feels harder, and that is no fun.

I am starting to feel these symptoms. I know my body enough that I am aware that I am feeling like I am slogging up slope, in the mud. So I am going to take advantage of the coming holidays, and take some extra time off. I am going to change up my workouts.

Depending on the severity of the symptoms you may have to stop all together. But if you catch it early then you can just schedule in more rest time and let your body catch up.

Thank you for reading. If you liked it please click the like button. If you wanted to comment please feel free to do so I would love to hear from you. If you want to keep up with my adventures and all the things I learn as I go through my training and reach for my goals please subscribe. Have a great week, if you are in the states Happy Thanksgiving to you.

I post some videos of my training on my instagram #sharpcupcake .

Training Martial Arts 11/09/2020: Nothing Witty Just Get Out There and Do It

Really no witty repatee today just a general you gotta get out there and do your workouts. You have to get out there and train. It does not look like this pandemic is going to end any time soon, so waiting for it to end is not a solution.

What ever you can do at home do. Run if you can, order some resistance bands they are pretty cheap, get some kettle bells, and youtube has a wealthy of information you can use. Youtube has workouts to try, yoga you can do from home.

You may not have your team sports you like to do any more, but I am sure there are drills out there that you can do. If you like soccer there are ball drills you can do at home. An agility ladder, also pretty inexpensive is great for soccer, football, tennis, Muay Thai, any sport really that has you on your feet.

Don’t be afraid to change up your workouts. If you have been doing workouts at home great. Change it up, learn a new skill. Focus on one skill you want to make better. Like say agility, or hand eye coordination.

This is my week of martial arts training, and workouts. Nothing special just me working at my training. Sometimes you just need to grind away. Results come when you consistent and intentional about your training. I put up some video on my instagram account #sharpcupcake if you are interested.


Monday 11/09/2020: 1 hour and 10 minutes – 1 mile run, weight lifting leg and butt day, core

I am smiling cause I got that workout done even though it was hard to start and I really was not looking forward to doing it this morning.

Also look at this cool shirt I made. It was inspired by a quote from my Muay Thai coach Krysta. Yay! The back side of the shirt says, “I can’t… I have Muay Thai” I made it for my training team/class mates.

So while I was not feeling like doing the workout I did it and happy I did, I wore clothes that made me feel good, and kicked this workouts butt, also my own butt.

1 mile run

Leg and Glute warm up/activation
(45 seconds on 15 seconds off)
1) lunge stand kick back
2) mini band squat walk
3) mini band kick back to side kick
4) banded hip thrusters

Weight lifting leg glute – done in a superset
1) back squats 3x sets of 8 reps
2) jump squats 3x sets of 10 reps

3) reverse extensions 3x sets of 12 reps
4) dumbbell lunges 3x sets of 12 reps

5) dead lifts 3x sets of 10 reps
6) Bulgarian split squats 3x sets of 15 reps (L/R)

7) leg abductor 1 minute each leg (L/R)
8 ) goblet squats 3x sets of 10 reps

9) 4 way mini band walks 1 minute 3x sets
10) single leg dead lift 3x sets of 20 reps

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Tuesday 11/10/2020: 1 hour of Muay Thai training

So it’s been a day! Had some good things like a great compliment and happy letter to my company from a customer about my customer service.

Then I had some things that made me doubt myself that those internal voices got to me. I hate it when my brain does this.

On top of all that D.O.M.S. set in. But after I got warmed up and moving even thought I still felt sore things felt better. I just focused on fixing one thing today in training. So I could have a singular area to sick my brain on, it let me drown everything else out. I did it and had a great class. Thanks for a great class Khun Kru Krysta!

Training: jab cross flurries, and double kicks for active recovery

1) Jab, Cross, Body kick, Jab, Cross, leg kick
2) held pads for H

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

5) Jab, Cross, Overhand, Cross, Rear leg Kick
6) held pads for H

7) Jab, Cross, Body Hook, Cross, Rear Body Kick
8 ) held pads for H

9) Jab, Cross, Body Hook, Head Hook, Rear Body Kick, Rear Leg Kick
10) held pads for H

Wednesday 11/11/2020: 1 hour- 1 mile run, upper body/arm day, and core

What a great day of training. Still wrestling with feelings of self worth, but it was a great training day. And H my partner did the entire thing with me. He said he wanted to get as strong as I am. Yay!

We ran a mile in the rain, but it was a pleasant warm rain.

Shoulder arm warm up

Weight lifting workout: 15 seconds rest between sets. Focus on time and attention.
1) Seated Snow Angels 5x sets of 10 reps
2) Dumbbell Shoulder Press to Chest Press 5x sets of 10
3) Front Raise to Lateral Raise 5x sets of 10 reps
4) Bicep Curl 5x sets of 15 reps
5) Tricep Dips 5x sets of 10 reps
6) Halos 3x sets of 10 (L/R)
7) Tricep Kick Back 5x sets of 15 reps
8 ) Shoulder stabilization band exercise 3x sets of 10 (L/R)

Core: Dana Lynn Bailey’s 10 minute core workout.45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Thursday 11/12/2020: 1 hour and 10 minutes – Muay Thai training

Great day of training today. We worked the lead kicks today Tuesday we worked the rear kicks. Then I did extra curricular knees on the bag. 150 knees to be exact.

I took an ok picture (I generally hate pictures of me) and one where I show my arms. I hate my arms but one of my online friends suggested we show all our bits because beautiful is not just what we were taught is beautiful.

Beautiful is strong, smart, kind, has cellulite, anxiety, has an oval/round/square/diamond/rectangular face, has scars, is working better themselves every day, even on the days where it’s hard. Beautiful is not what the magazines tell us, it’s what we see in our friends and loved ones. I keep comparing myself to everyone else and keep coming up short. I trying to learn to love me. I am trying to see the beautiful in me. I can find it in everyone else.

Training: jab cross flurries, kicks for active recovery between rounds
1) shadow boxing Jab, Cross, Rear Kick Spin Through with Shield opposite leg
2) shadow boxing Jab, Cross, Lead Kick Spin Through with Shield opposite leg

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

5) Jab, Cross, Overhand Cross, Lead Leg kick
6) held pads for H

7) Jab, Cross, Body Hook, Cross, Lead Body Kick
8 ) held pads for H

9) Jab, Cross, Body Hook, Head Hook, Cross, Lead Body Kick, Lead Leg Kick
10) held pads for H

Extra curricular:150 skip knees to the bag
Video of part of the skip knees is on my instagram #sharpcupcake

Saturday 11/14/2020: 2 hours 15 minutes – Kali/Staff class, and Muay Thai training, with 4 rounds of sparring afterward

Even though my face looks a little meh, I had a great day of training. It was very cold outside when the wind was blowing and my face was showing it. Lol

Kali/Staff training– We worked equise with low backhand high backhand, switch, and jab/stab

Then we worked western pole arm training Kevin was kind enough help us learn more about western pole arm fighting.

Muay Thai- we worked on the same drills from this week.My knee was feeling a little strained today so I worked around it. I focused on making each strike correct, taking the power out of the strikes. It is inevitable that you will get minor injuries or strains and you have to work around them.

Then I sparred with our small dedicated sparring pod to avoid COVID-19. Was thinking about not sparring due to my knee, but decided with a little nudge from my trainer Khun Kru Krysta to work on timing and go light but still participate in the sparring. It was fun and I am glad I did. I really need to work on my tells.

I will keep training and focusing on not transmitting my tells. So my opponent does not see me coming.


It is Monday, so that means I started my week of training again. We can’t control what this pandemic is doing to our world and the people around us. But we can control what we do while we are living through it.

Get out there, work on your goals and I hope you all have had a great week. I hope this new week is amazing for you all, and if you are already training, keep it up.

Thanks for reading, if you liked this blog let me know with a like, if you want to hear more adventures in my training please subscribe, and comment if you get a wild hair to do so.

Training Martial Arts 11/02/2020: Some people need the push some people you can’t force to train.

When working out with other people/friends/family etc., you have to understand what kind of person they are.

For me I like having a coach that tells me to work harder, gives me tips, and giving me encouragement is what helps me. I can work on my own, and I do, but having a coach, well coach me in that way is sometimes what I need to get over a plateau.

I work out with H, I train with H in Muay Thai and Kali. We are lucky that we can train together. I also know how he works, and me saying, “you can do it”, when he is struggling in a workout is not his jam. He needs to be able to work through it alone. Also me nagging him about doing a workout will not ever work. He has to want to do it. Where as my mind naggs me… telling me that I must get it done. I don’t rest well till I get it done.

So here are some things to think about when coaching, or helping your family/friends along in your training/workouts:

  1. Everyone is different we all react differently. Get to know the persons personality. This is what I have learned. I am sure there is a lot more to learn and study about how to help motivate your friends, but this will get you started.
    • Type A – are typically tense, hurried, maybe aggressive, and task/detail oriented.
      1. They are usually self motivated, like to have plans, self manage, and are competitive with themselves and others.
      2. Motivate – a comprehensive plan is ideal for the type A, Statistics and information are great motivators for this type of person. Keeping a journal of workouts/progress is a great motivator. Articles about workouts and reasons to do them help motivate as well.
    • Type B – are typically, friendly, talkative, have a lot of energy, and easily distracted
      1. They love being social butterflies, so things that require teamwork, and plenty of interaction. They love team sports and thrive in that kind of environment.
      2. Motivate – Group hikes, team sports like soccer, group runs, volley ball, and other group activities are a great motivator. Talk before and after workouts and try to limit talk during workouts so as not to distract.
    • Type C – are typically somber, serious, rely on data/stats and are analytical
      1. Cold hard facts are what they are looking for.
      2. Motivate – Details about why a workout is great is perfect. Articles about said workouts are great motivators. Keeping a journal of workouts/progress is a great motivator for these people.
  2. Make it collaborative, ask what each other would like to get out of it. Do this before the workout. Even if they ask you to put the workout together, make sure you have several levels of the workout that can be done, easy and harder.
  3. Limit the small talk during a workout. You are both there to work out and get stronger/faster/better. Talk before or after.
  4. Help them get over fears of the gym, or lack of knowledge.
  5. Explain what you are doing why you are doing it. This helps with number 4 as well.
  6. Lead by example, exercise regularly, eat nutritious foods, share your progress
  7. Do not judge. No one likes to think they are being judged or laughed at. You are both doing this to get better.
  8. Set goals, not just numbers on the scale, but strength, movement, etc.

Monday 11/02/2020: 1 hour and 10 minutes I mile run, leg day, and core

I think I am seeing muscles in my legs! Yay!

So today was 46 degrees F/ 7.78 degrees C out when I went to run. On top of that we have crazy winds whipping up. So needless to say the run was cold.

1 mile run

Weight lifting: 50 minutes all exercises done in a superset. 30 seconds rest between a set of two workouts
1) barbell back squats 8 reps x 3 sets
jump squats 8 reps x 3 sets

2) reverse hyper on the bench 12 reps x3 sets
dumbbell lunges 12 reps x3 sets

3) Dead Lift 8 reps x 3 sets
Bulgarian split squats 15 reps x3 sets

4) banded courtesy lunge 15 reps (L/R) x 3 sets
alternating single leg dead lifts 30 reps x3 sets

5) 4 way glute band/mini band walks 1 minute x 3 sets
resistance band leg adductor 30 sec (L/R) x 3 sets

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Wednesday 11/04/2020: 1 hour, 1 mile run, upper body workout, and core

I needed to burn off some anxiety and needed to take my focus off the election. Doing my workout helped. Because making sure I don’t drop the weights on my own head will get you to concentrate.

It’s was a great workout! My arms and shoulders are toast. Yay!

1 mile run

Upper Body Weightlifting
1) seated snow angels – 5 x sets of 10 reps
2) dumbbell shoulder press to chest press – 5x sets of 10 reps
3) dumbbell front raise to lateral raise – 5x sets of 10 reps
4) tricep dips – 5 x sets of 10 reps
5) shoulder stabilization resistance band – 60 each side
6) tricep kick backs- 5 x sets of 10
7) bicep curls – 5 x sets of 15
8) halos- 3 x sets of 10 (L/R)

Core: Dana Lynn Bailey’s 10 minute core workout. 45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Thursday 11/05/2020: hour of Muay Thai

Quote of the day: “Flying Elbows = Always Great” Khun Kru Krysta

Great day of training. After a crazy day that was both frustrating and tiring it was great to just focus on the training.

Still working on squaring up my hips more. Instead of blading them so much. I have so much more power in my knees and kicks when I do that. Also it is almost effortless.

Also working on flow and timing. To make things smooth like butter.

Training: jab cross flurries, elbow elbow flurries, ladder kicks, skip knees done inbetween rounds for active recovery
1) Jab, Cross, elbow # 9
2) held for H

3) Rear Knee, Lead Elbow, Rear Elbow, Lead Knee, Lead Kick
4) held for H

5) Jab, Cross, Rear # 8 elbow, lead elbow # 1, rear Knee, Rear Kick
6) held pads for H

7) Matkatune, Cross, Body Hook, lead # 3 elbow, tie up skip knee x 6, spin off, double kick
8 ) held pads for H

9) Jab, Cross, Hook, Lead Elbow # 1, Rear Elbow # 9, Lead Elbow # 9, Rear Elbow # 3, Rear Knee, Rear Kick
10 ) held pads for H

Thank you Khun Kru Krysta for a great class!

Saturday 11/07/2020: 2 hours of Kali/staff and Muay Thai

Today it is beautiful outside, and training was fun. It was made all the better when we heard news that Pennsylvania was called. The day started off as meh and we are just waiting for election results going through the motions and getting our training in. However, then the great news that Biden had the majority of of the electoral votes made my day. I felt lighter and less like I was holding my breath in anticipation.

So I got to train in my favorite martial arts while talking, joking, and discussing current events with my like minded friends. Thank you Khun Kru Krysta.

Training:
Kali – full box in a variety of combos which requires different movements, blocks, and range management
1) full box -single stick
2) full box – double stick

3) full box – double stick against single stick
4) full box – double stick against staff

video up on my instagram #sharpcupcake

Muay Thai – we worked on the Thai 15 count
I worked it in both Orthodox stance and South Paw
1) parry incoming cross, high cover the hook, Lead elbow # 1, Rear elbow # 3, Rear Knee, Rear Kick
2) held pads for H

3) Rear Knee, Lead Kick, Cross, Hook, Rear Knee, Rear Kick
4) held pads for H

5) Rear kick, Lead Teep incoming cross, Slip the incoming cross, Hook, Cross, Rear Kick
6) held pads for H

7) 15 count in full (I did both orthodox and south paw)
8 ) held pads for H Kali videos, Muay Thai video of Thai 15 count


One thing I know with H is that I cannot force them to do the workout. They have to be ready and willing to do so.

Sometimes for some people you can use these for motivation:

  1. comedy/laughter for motivation, “you are afraid of how swole you are going to get arn’t you?”
  2. stats and information, “you had these goals, and to reach them you need to keep up the training.”
  3. asking what is bothering them and what is stopping them
  4. just gentle reminders

Sometimes all you can do is lead by example, send gentle reminders, and be supportive.

Never ever, make fun of them, or try to guilt them. That tends to backfire and then will make your friends/family not want to workout.

I will do my workout, extend an invitation, and then if they want to they will come. I hope this helps you with your friends and family and the training that you do.

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Training Martial Arts 10/26/2020: Train Through The Holidays

It was a big holiday for us in the U.S.A. Halloween is a fun holiday normally in an non covid atmosphere for us. With dressing up, parties, and festivities.

Often times I think people who are starting out or even have been on a workout journey think they have to take off for the holidays. You don’t. I have heard my friends and fellow classmates say they can’t come train cause their friends would make fun of them for training on a holiday.

Ok so here is the thing. If you want to take off for the holiday or holidays that is all you. Do it if it makes you happy. But if you are only taking a day/week/weeks off because you are visiting family and there is no gym, or they won’t understand, or your friends are causing static, I say nay do what you want or what makes you happy.

  1. If you are just starting out, I would say don’t take the time off. Try to stick to your schedule even if you are traveling. It takes 21 days to form a habit and if you stop before then you might derail your entire process.
  2. If you are traveling and don’t have access to a gym, or your equipment at home.
    • Do research
    • Make a plan to do calisthenics wherever you are
    • Write it down, so you can access it even if you don’t have internet access
    • Explore the gym facilities where you are, in your hotel, it may surprise you.
    • Pack and bring your gym shoes/clothes/and portable tools like resistance bands.
  3. If your friends are haranguing you. Tell them that this is important to you and get them to understand that you want to do this. If they still don’t maybe reevaluate that friendship. I would want friends that are happy for me and supportive. I would want friends that are supportive and want you to be happy.
  4. Invite your family/friends to go with you, or workout with you.
  5. Wear cute/funny things for the season while you workout. It will help you still feel like you are being festive but are staying on track. What you may be asking could I wear? Santa hats, jingling bells, for us a turkey during Thanksgiving, etc. Whatever your holiday is make it fun, and stay on track.
  6. Make it a game: Finding ways to get a workout in is fun. Take walks/runs around the new neighborhood. Look at the scheduled activities if there are any, and swee where you can fit it in. If your family is going to the beach, plan to spend 15 minutes running through the tide. You can find some time anywhere. If you are traveling in a caravan/RV do a squat challenge during your travels.

You might be wondering why I am mentioning any of this. We trained Muay Thai on Halloween, in costume and it was great fun.


Monday 10/26/2020:1 hour, 1 mile run, glute activation, lower body, core workout

Woot done!

So this glute activation I have been doing lately is to address some tightness, sometimes soreness of my IT band and pain in the outer knee. Research says that when you stretch, activate abs develop your gluteus muscles all three. Everyone knows the Gluteus Maximus, but it’s the Gluteus Medius, and Gluteus Minimus that are typically underdeveloped or undertrained.

This can cause knee pain, IT band pain, affect your run, lower back, and your feet. On the other hand if you focus on working all of the these it will help the above problems. Also another perk is it makes your butt look pretty! Lol

It is probably to early to tell a difference, but I will say today I knocked 15 seconds off my run time. I was not pushing it. I was doing my steady state run just for cardio and warm up.

Workout after 1 mile run below:

8 min Glute activation– only do these exercises till you feel your glutes activate but not to failure. You want to make the mind body connection between the muscle groups.
1) Mini band glute bridge 25 reps
2) Mini band clam shell 25L 25R reps
3) Donkey Kick 15L 15R reps
4) Fire Hydrant 20L 20R reps
5) Reverse hyper – on the bench. (little hard on my back but will get better) 10 reps

20 minute lower body workout – Each set is 10 minutes long – x 2 sets… 45 seconds on 15 seconds
1) Jump Squats
2) Alternating Stepping Lunge
3) Single Leg Hip Thrusts Left (Note: if you don’t feel your glute activating during this exercise use 80/20 hip thrust instead. I did this to get a better activation.)
4) Single Leg Hip Thrust Right
5) Alternating Stiff/single Leg Deadlift
6) Standing Calf Raise
7) Speed Air Squats
8 )Alternating Side Lunges
9) Hamstring Heel Curl
10 ) Static Squat Hold

Burn Out Glute Activation 8 min
1) Straight Leg Fire Hydrant – 40 reps each side L and R – point toe down to activate gluteus medius
2) Bird Dog Slider 25 reps each side L and R – I used a sour cream lid because I don’t have a slider disk
3) Side Balance leg circles 30 seconds each side L and R
4) Side Balance leg curls 30 seconds each side L and R

Core workout 7 minute – 60 seconds each
1) Seated Ab Circles clockwise circles
2) Seated Ab Circles counter clockwise circles
3) Plank Mountain climbers 30 seconds rest
4) Marching Planks
5) Scissor Kicks
6) Starfish Crunches 30 seconds rest
7) Russian V tuck twist (these were hard for me)

Workout #2: 1 mile run, and coaching H in my morning workout

I can’t believe it! Normally my second run I am slower than my first one of the day. Today just this morning I took 15 seconds of my normal running time. Just a steady state run, I was not pushing at all.

This run with H I ran steady state again, took another 20 seconds off!!! 20 seconds off, I was not trying to run harder. I just ran. This was another steady state run.

Anyway we focused on time and attention to the eccentric motions. Glute activation, with the mind body connection. We will get H there. Also it’s great for me, we are working on making those muscles stronger. Woot! 🍑🍑🍑

Tuesday 10/27/2020: 1 hour and 15 minutes of Muay Thai training

We worked elbows today! Yay!

Also tweaking my stance just the tiniest bit changed the magnitude in power for my Teep a and kicks. I had gotten into the habit of blading my body to much. So now just working on squaring my hips toward my target.

You can see me working on my hip squaring in the video. On my instagram #sharpcupcake You can see H have to readjust the belly pad because my kicks were transferring more power through his body. That equals ouch. 😁

I had a great day at training and loved working the elbows. Thank you Khun Kru Krysta.

Training: Jump squats, jab cross blitz, elbow blitz, and kick ladders for active recovery between rounds.

1) Jab, Cross, Lead Elbow # 1, Jab, Cross, Rear Elbow # 1, Jab, Cross, Lead Elbow # 2, Jab, Cross, Rear Elbow # 2. continue through elbows 1 – 9
2) held pads for H

3) Jab, Cross, Lead Elbow # 1, Rear Elbow # 3, Rear Knee, Rear Kick
4) Held pads for H

5) Jab, Cross, Shovel Hook, Chain Lead Elbow # 2, Rear Elbow # 6, Rear Elbow # 7, get out of the pocket
6) Held pads for H

7) Jab, Cross, Uppercut, Lead Elbow # 4, Lead Elbow # 5, get out of the pocket
8) Held Pads for H

9) Jab, Cross, Hook, Lead Elbow # 1, Rear Elbow # 9, Lead Elbow # 9, Rear Elbow #3, Rear Knee, Rear Kick, block blows/get out of the pocket.
10 ) Held pads for H

Extra curricular: Worked on kicks and my stance. Squaring up my stance instead of blading my body so much.

Wednesday 10/28/2020: 1 hour – 1 mile run, 45 minute upper body weight lifting workout 🏋️‍♀️

Whew I kicked my own butt! What a great workout.

We all have things about our bodies we don’t like. I can I can name more than I have fingers for in these pictures. Hips, thighs, arms,… etc. But I am trying to rewire the way I think, the way I see things. I can see the good in everyone else. I should be able to see the good in me.

So here is a start. I love how strong I am. I love that I can ask my body to perform and it does. I am working to be the best me I can, that means mentally as well.

I also understand I will have bad days, down days, but not every day is going to be positive and upbeat. I just have to keep picking myself back up. Then I try to keep moving forward.

Training: focus on time and attention on eccentric motion. I focused on doing compound movements then doing a focused movement.

1 mile run

Weightlifting:

1) Front Raise to Lateral Raise 5x sets of 10 to 15 reps
2) Overhead Tricep Extension 5x sets of 10 reps
3) Chest Press to Shoulder Press 5x sets of 10 reps
4) Bicep Curl 40 lb w/ resistance band 5x sets of 15 reps
5) Lat Pull Down 30 lb resistance band 50 reps
6) Elbow Plank to Pushups 5x sets 6 reps
7) Halos w/ 25lb Kettlebell 3x sets of 10L 10R reps

Core: 1 minute each exercise
1) Clockwise seated ab circles
2) Counterclockwise seated ab circles
3) Drunken Mountain Climbers
30 seconds rest
4) Marching Planks
5) Scissors
6) Starfish Crunches
30 seconds rest
7) Russian V Tucks

Workout #2: 1 mile run and coaching

H through my workout this morning. Get out there and if you can find a buddy to workout with you.

We are doing upper body today. So Bi’s, Tri’s, shoulders, lats, and chest. Focus on the eccentric motion. (The elongating of muscle in tension after contraction.) We are working our muscles to failure. Doing 5 sets of a moderate weight.

Thursday 10/29/2020: 1 hour of Muay Thai training

Today was a great day. I was working on squaring up my hips and working through the drills. I am going to have to be more conscious about it till I retrain my body. I did not realize how much I was blading my body. I am glad I am working on fixing it now.

We had a skills demo, and test today. Congratulations to Kevin, Ashley, and Guy on earning new Pra Jiad (ranking armband).

Then we worked similar drills to Tuesday’s class.

I was sore from our upper body workout, but it felt good to get warmed up and working. I find I heal faster when I do.Thank you for class Khun Kru Krysta!

Saturday 10/31/2020: Happy Halloween Muay Thai training. 2 hours and 15 mins.

I made a His and Hers costume for us. His says Fairtex the brand of thai pads, and mine says Fairer Sex! Hahah. Pic included to show actual size of pads vs gigantic ones I made.

Training was great fun. 1 hour of staff class, 1 hour of Muay Thai training 15 minutes of sparring after class.

Woot! We had so much fun, and Khun Kru Krysta got video of our ridiculous costumes when we did jumping jacks.

Yay, we worked the 17 count, and some drills. It was great. Now I am pooped.


We having been training during the holidays for years. I can tell you that as an athlete in competitive sports we trained all the time rain or shine. We only took off days like Christmas Eve, Christmas Day, Thanksgiving Day, etc. Major holidays and just the day of.

If we had to travel coaches would say, “make sure to get your calisthenics in. Don’t forget to train, and if you can get some laps in.”

I find it a challenge and make it like a game to find ways to train while I travel. I have found challenges like squat challenges that I ended up doing at some famous sites, and have pictures of. Squatting in front of a national memorial might get you looks from others, but you will have amazing memories, and have gotten a workout in. Win win!

Thanks for reading. If you liked it please let me know, click the like button. If you want to hear more of my adventures subscribe and of course if you want to comment I would love to hear from you.

Have a great week.

Training Martial Arts 10/19/2020: When Your Want Is Greater Than Obstacles In Life

Part of making a change in your life, in your routine, in your health and training is wanting it more than any obstacles that are thrown in your way. When your want is greater than the obstacles in front of you, you can do anything.

Some of the obstacles you can avoid and set yourself up for success.

  1. Knowing your schedule: Lunch at 12 pm, Meeting at 2 pm. You have an hour to two hours to get a workout in. So you plan your day and your workout ahead of time.
  2. Setting up a workout routine: setting up a workout routine helps keep you on track. Trying to come up with a workout while you are trying to do it is difficult. Sometimes you will not challenge yourself as much as you could. Sometimes you will not remember how heavy, and what intensity you did the same workout before.
  3. Make it a priority: Making your workout, your training a priority will help when you have to prioritize your activities in the day.
  4. Inform your support group: Let your loved ones and friends know your goals, what you plan to do, when you plan to do it. This helps them when they are planning their events. This also helps you stay on track. They can be a voice of reason, support, or even encouragement.

Sometimes obstacles are unavoidable and will come at you fast. You can throw your hands in the air and give up on your goals. Or you can adapt and wedge your workouts in where you can.

  1. Stop and regroup: Sometimes a meeting comes up and messes up your routine. Instead of giving up on your training for the day. Look at your schedule and see where you have time. Wedge it in even if it is right before bed.
  2. Change up your workout: If you have something come up and you cannot use the time you had allotted. Work in what you can. If you only have 20 minutes get a run in around the block.
  3. Keep your training/workout a priority: If you keep a priority you are more likely to find a way to get it in.
  4. Make it a game/challenge with yourself: its going to be hard in some cases to get the workout in, so make it a game/challenge. See where you can wedge it in. This way you won’t just say F’ it, the day is shot. I at least find it more fun this way to try to wedge it in.
  5. Be kind to yourself you can control how you respond: It is not easy to switch gears all the time. Sometimes it is out of your hands. You may be waiting to workout with a partner but they are detained, you may be wanting to do an outdoor workout but it is raining. These things are not in your control but you can control what you do and how you react.

This week was that kind of week for me. Obstacles came in many directions. My want is greater than those obstacles. I came into this week with a rib still dislocated. My partners work was going to mess up our Muay Thai training for Saturday. The person I was waiting for to train with on Saturday decided they needed a rest day, so I had to regroup and do the training on my own.


Monday 10/19/2020: 58 minute – 8 minute glute activation warm up, 1 mile run, 20 minute lower body workout, 8 minute glute burn out, 7 min ab/core workout

Been resting since Thursday. I went to chiropractor on Friday to find out I had two ribs out, I had suspected 1 rib, so I rested my back for last three days.

But back on the wagon today. I still have a rib out I can feel it, but does not hurt nearly as bad as it did.

So since I had time to change up my workouts and plan to try something new I stated a new way to do my workout.

Training: Lower body workout day, I started with a glute activation

8 min Glute activation– only do these exercises till you feel your glutes activate but not to failure. You want to make the mind body connection between the muscle groups you will be using.

1) Mini band glute bridge
2) Mini band clam shell
3) Donkey Kick
4) Fire Hydrant
5) Reverse hyper – on the bench. (little hard on my back but will get better)

20 minute lower body workout – Each set is 10 minutes long – x 2 sets… 45 seconds on 15 seconds rest
1) Jump Squats
2) Alternating Stepping Lunge
3) Single Leg Hip Thrusts Left (Note: if you don’t feel your glute activating during this exercise use 80/20 hip thrust instead. I did this to get a better activation.)
4) Single Leg Hip Thrust Right
5) Alternating Stiff/single Leg Deadlift
6) Standing Calf Raise
7) Speed Air Squats
8) Alternating Side Lunges
9) Hamstring Heel Curl
10 ) Static Squat Hold Burn Out

Glute Activation 8 min
1) Straight Leg Fire Hydrant – 40 reps each side L and R – point toe down to activate gluteus medius
2) Bird Dog Slider 25 reps each side L and R – I used a sour cream lid because I don’t have a slider disk
3) Side Balance leg circles 30 seconds each side L and R
4) Side Balance leg curls 30 seconds each side L and R

Core workout 7 minute – 60 seconds each exercise , 3 exercises then 30 seconds rest.
1) Seated Ab Circles clockwise circles
2) Seated Ab Circles counter clockwise circles
3) Plank Mountain climbers
———–30 seconds rest
4) Marching Planks
5) Scissor Kicks
6) Starfish Crunches
————30 seconds rest
7) Russian V tuck twist (these were hard for me)

Workout #2: 1 mile run and partial of what I did in the morning for Lower body workout.

H said he wanted to get more workouts in than just the Muay Thai training days. So to help I told him I would do a second workout on Mondays and Wednesday with him to help him out. He has a hard time getting the energy to do it after work so I just grab him right when he gets home so he can’t think about it and say no. First day he has done it after work, and hoping we can make it a habit for him and us together.

Tuesday 10/20/2020: 1 hour of Muay Thai training

It was so nice to get back into the gym again. We worked the Thai 4 counts. I love coming back to these, and getting back to basics.

I still have one rib dislocated but I feel much much better. I just avoided clenching tonight.

It was an amazingly fun class. Thank you Khun Kru Krysta! It was a great workout and great training.

Training: jab cross burn out, kick burn out, Minnesota Shuffle burn out between rounds
1) jab, cross, left kick, right kick

2) rear kick, hook, cross, rear kick
3) held pads for H

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

6) rear kick, hook, cross, lead kick
7) held for H

8 ) lead kick, cross, hook, rear kick
9) held for H

Remember to clean your equipment! Especially during Covid-19.

Wednesday 10/21/2020: 1 hour 10 mins – 1 mile run and Biceps, Triceps, shoulders day, core workout 10 min warm up before run

1 mile run

Weight lifting: 50 minutes Biceps, Triceps, Shoulders
1) front raise to lateral raise- 2 x 10 lbs , 5x sets of 8 reps
2) overhead triceps extension – 20 lb kettlebell, 5x sets of 10 reps – ( set 4 I got 9 reps, set 5 I only got 8 reps)
3) chest press to shoulder press – 2 x 10 lbs , 5x sets of 8 reps
4) push up to elbow plank – 3 x sets of 5
5) Bicep curl 30 lb resistance – 5 x sets of 15 reps
6) Lat pull downs 30 lb resistance- 50 reps
7) halos – 25 lb kettlebell, 3 x sets of 10 counter clockwise and 10 clockwise

Core workout 7 minute – 60 seconds each exercise , 3 exercises then 30 seconds rest.
1) Seated Ab Circles clockwise circles
2) Seated Ab Circles counter clockwise circles
3) Plank Mountain climbers
———-30 seconds rest
4) Marching Planks
5) Scissor Kicks
6) Starfish Crunches
———-30 seconds rest
7) Russian V tuck twist (these were hard for me)

I finally got a full set of resistance bands that will got up to a 150 lb pull when you use all together. I need to invest in some actual dumbbells, I used plates from my barbell set for this. But you use what you have and you make it work.

Workout #2: 1 mile run with H, and coached him through my workout I did today.

Also my outfit is on point and I look cute! We worked on compound movements, like front raise to lateral raise, and then moved onto more isolated muscle focus. Like bicep curls and lats pull downs. With the isolated muscle focus, we worked on time and attention on the eccentric movements. Did core work, and glute activation again. Yay!

Thursday 10/22/2020: 1 hour and 10 minutes Muay Thai

Whew it was an amazing day of training. My ribs are feeling better. And while I am sore from yesterday’s upper body workout day, I had a great class. I kept my energy up and did not get into my head about my mistakes. It’s a constant battle of mine.

Funny quote of the day. “None of you are Sanchai, so don’t do it.” Khun Kru Krysta.

Also got two rounds of extra curricular pop the leather in with H after class. I am pooped. Happy to have a rest day tomorrow to let my tired muscles rest. 😁

Training: ladder kicks 1-5, double kicks, and Minnesota shuffle for active recovery between rounds
1) Jab, Cross, Lead Kick, Rear Kick
2) held pads for H

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

5) Cross, Hook, Cross, Lead Kick
6) held pads for H

7) Jab, Lead Kick, Cross, Rear Kick (I did this in a flow trying to go non stop)
8 ) held pads for H

9) Cross, Lead Kick, step back after kick to switch stance, Cross, Lead Kick
10) held pads for H

Extra Curricular
11) Two rounds of pop the leather

Woot what a great day!

Saturday 10/24/2020: 45 minutes – 1 mile run and Full body weight lifting workout

Some days things just don’t go to plans. Sometimes what you expect to happen, plan to happen, just does not follow suit.

So you get your workout in when and where you can.

And then sometimes fresh fruit is waiting for you after your workout, so it makes things all the better.

1 mile run

Weight lifting:
1) cross over – using resistance bands 3x sets of 20 reps
2) Back squat – Olympic barbell – 3x sets of 8
3) shoulder press – using resistance band 3x sets of 8
4) Front Raise to Lateral Raise – using plates 3x sets of 10
5) Good Morning – Olympic barbell- 3x sets of 10
6) Bulgarian Split Squat – 3x sets of 15 each leg
7) Frog hip thrusters- 3x sets of 15
8 ) Bicep Curls – resistance band, 3x sets of 20

So while not what I expected I still got one in. Yay!
Also wore one of my favorite shirts.


I had so many obstacles this week. Some were known, some were out of the blue. Some were avoidable, some were unavoidable.

  1. Rib out (unavoidable, unplanned)
  2. Work schedule being messed up (planned, unavoidable)
  3. Partner not wanting to workout after I planned for said partner and waited (unplanned, unavoidable)
  4. Weather not working with us (unplanned, avoidable)

But I did my workouts, I went to my training, I did not let those things derail me as they can so easily do.

Now you won’t be able to plan around, avoid, and wedge a workout in all the time. You will have days where there is no time to do that. No extra time, no down time. You will have days where your body says no…Those are understandable.

However, if you have days where things come up, your plans are scattered, and you still have time and or with a little creative juggling you can wedge a workout/training in. Don’t let those obstacles derail you while you throw your hands in the air. You are the one that is in control of how you react to a situation. I have to still tell myself that on those days when s*$t is just not going to plan.

Thanks for reading. I hope you have a fantastic day, and week to come. If you liked this post, please click the like button so I know. If you want to follow my adventures, subscribe, and if you want drop me a line, or comment please feel free to do so.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Weight lifting: 30 minutes

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

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

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

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

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

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

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

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

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

Thank you for the great class Khun Kru Krysta!

Thursday 10/15/2020: 1 hour of training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

1 mile run I just stuck to my normal path.

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

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

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

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

1) Hollow body

2) Hollow body reverse crunches

3) Sit Bicycles

4) Star Crunches

5) Side Right planks dips

6) Side Left planks dips

7) High Plank opsite Side Knee to Elbow

8 ) V Sit Leg Circles

9) Heel Touches

10) Explosive Sit Ups

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

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

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

1) Jab, Cross, Teep


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


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


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


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

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

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

Calisthenics workout: HUMP DAY

Done in a superset, x3 sets

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

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

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

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

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

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

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

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

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

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

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

Extra credit training

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

Thanks for a great class Khun Kru Krysta.

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

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

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

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

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

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

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

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

9) full box

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

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

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

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

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

Thank you Khun Kru Krysta for great classes.


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

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

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

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

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

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

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

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

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

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

Guidelines For Staying Safe:

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

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


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

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

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

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

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

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

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

lower body : 50 seconds on 10 seconds rest between each

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


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

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

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

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

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

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

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

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

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

10) held pads for H

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

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

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

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

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

Anyway I did a 2 mile run first.

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

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

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

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

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

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

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

What an amazing day!


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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Buddha told his followers to help each other on the Way

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

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

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

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

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

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

5k run… not fast but steady state.

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

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

10 min core– with Dana Lynn Bailey core workout

Oh and bonus wasp nest sighting on my run.

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

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

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

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

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

Anyway I digress…

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

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

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

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

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

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

Such a fun class, thanks Khun Kru.

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

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

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

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

Thank you Khun Kru Krysta for a great class.

This is the training difference for today.

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

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

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

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

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

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

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

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

Tha Khun Kru Krysta for two great classes.

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

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

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

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

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

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

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

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

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

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


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

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

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

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