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.

Workout/Martial Arts 06/08/2020: Zoom Muay Thai Seminars and New Normal Training

To say this year is not what I remotely thought it would be, would be the understatement of the year. It just seems like one thing after another.

Anyway, everything I was looking forward to for Thai Training has been canceled. We just started going back to training in the gym, with our New Normal training. You know…. training with masks, social distancing, sanitizing everything, and no partner work except for with my H.

We found out, and believe me I understand it is for the safety of me and others, but Thai Camp is canceled this year. I was so looking forward to it.

With everything that is happening this year… its for the best, and I can focus my efforts to fight for those that need help. Fight for those that need a voice.

Well this week I was able to attend for the first time ever in my training a Zoom seminar with Ajarn Chai. He was able to teach us for 3 hours Muay Thai training techniques while he was in Thailand and we were here in America. I loved it. I miss my people, but I loved seeing him and supporting him.

Monday 06/08/2020: 1 hour and 20 minutes 1 mile run, 20 minute weight lifting workout, and 45 minutes calisthenics

It was to hot to cover up my imperfections and things I hate about my body. So I am letting it all hang out.

The words I chose were K.O. GIRL for the Calisthenics workout.

1 mile run in 13:30

Weight Lifting:
1 minute Fast Feet x3
Olympic Back Squats x3 sets of 8
Bulgarian Split Squats x3 sets of 15 each leg

Calisthenics: K.O. GIRL done in a Superset x3 with a minute rest in between

K) 20 Russian Twists wit 25lb kettle bell
O) 30 Sit-Ups

G) 15 Burpees
I) 25 Standing Knee Crunches
R) 30 Crunches
L) 15 Mule Kicks each leg

It was a hot but great workout. I did not want to do it, but put away my wants knowing I needed to do this workout because it’s good for me. In the end I am happy I did. I got to use my new pants and they are freaking awesome. I support these women owned companies that build us up. I felt like a Bad A** in these pants.

Tuesday 06/09/2020: 1 hour and 15 minutes Muay Thai Training

Thank you Khun Kru Krysta for another great Muay Thai class.

It was great to get into class and forget the world for a freaking hour. I was able to punch and kick the sh*t out of bags, pads, and dummies.

That BOB dummy we have now we refer to as Chuck is is very satisfying to hit in the chin over and over again. Kru complimented me on my combos on him. Target acquisition (read face) is much easier for me on a dummy with a face. I am glad Khun Kru brought him in.

Training: (Responsible Training maintaining social distancing, masks, and of course cleaning each station before rotation.)

1) Punch Ball (Target acquisition and reflex training)
{jumping Jacks clean up balls}
2) I served Punch Ball to H
{jumping Jacks clean up balls}

3) Jab, Cross, Lead Kick (if working fundamentals and you already know them work on perfecting the form)
{Jumping Jacks}
4) opposite stance (south paw for me) Jab, Cross, Lead Kick
{Jumping Jacks}

5) Jab, Hook, Lead Kick
{Jumping Jacks}
6) opposite stance (south paw for me) Jab, Hook, Lead Kick
{Jumping Jacks}

7) Jab, Cross, Hook, Lead Kick
{Jumping Jacks}
8 ) opposite stance (south paw for me) Jab, Cross, Hook, Lead Kick
{Jumping Jacks}

9) Jab, Cross, Hook, Cross, Lead Kick
{Jumping Jacks}
10) opposite stance (south paw for me) Jab, Cross, Hook, Cross, Lead Kick
{Jumping Jacks}

11) Jab, Lead Elbow, Lead Knee, Lead Kick
{Jumping Jacks}
12) opposite stance (south paw for me) Jab, Lead Elbow, Lead Knee, Lead Kick
{Jumping Jacks}

It was a great to get my body moving even though I am so sore from yesterday’s training. After we warmed up my body gave in to the training and gave me what I needed. I need to appreciate my body and how amazing it is more often.

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

Workout: 45 minute run and calisthenics workout

I am sore and really did not want to do this workout. But I did. I have many thoughts today.

1) Now is not the time to be sedentary in either you political life or physically, get up get moving a and fight for what you believe in. It is far easier to chase down the racist when you already run.
2) It is so creepy when a big utility van slows down turns around and drives slowly behind you. This happened in the middle of the day. I was in a residential neighborhood. Women should not have to live in this kind of fear.

First picture is blown out cause the Day Star was actively attacking me. But I was sweating buckets outside. Second pic better focus.

The word/workout of the day was WONDER thank you Angel.

I ran a mile in this terrible heat.

Weight lifting:
Windmills with a shoulder press- 25lb Kettle Bell x 3 sets of 10 each side

Calisthenics: 20 minutes WONDER done in a superset. 30 seconds rest between sets.

W) 15 Superman
O) 30 Sit-Ups
N) 15 Jump Lunges
D) 30 second Plank with Shoulder Touches
E) 15 Push Ups
R) 30 Crunches

I feel like there is someone behind me.

Thursday 06/11/2020: 1 hour and 10 minutes Muay Thai Training

What a great class. I am exhausted and I am up way to late because I am compiling a video. I will post when it is done.We are continuing to do the social distancing, mask wearing (which gets hard when you are working out), sanitizing, being good beans training. This makes me happy.Training: Active recovery jumping jacks after every round, and after two rounds we rotated to different stations. Sanitizing our old station.

  1. Jab, Cross, Rear Knee
  2. Opposite side (south paw for me) Jab, Cross, Rear Knee.
  3. Jab, Cross, Lead Elbow, Rear Elbow, Rear Knee, Rear Kick
  4. Opposite side (south paw for me) Jab, Cross, Lead Elbow, Rear Elbow, Rear Knee, Rear Kick
  5. Jab, Cross, Rear Elbow, Rear Knee, Lead kick
  6. Opposite side (south paw for me) Jab, Cross, Rear Elbow, Rear Knee, Lead kick
  7. Jab, Cross, Hook, Lead Elbow, Lead Knee, Lead Kick
  8. Opposite side (south paw for me) Jab, Cross, Hook, Lead Elbow, Lead Knee, Lead Kick
  9. Jab, Cross, Rear elbow #3, Rear elbow #7, Rear Knee, Rear Kick
  10. Opposite side (south paw for me) Jab, Cross, Hook, Lead Elbow, Lead Knee, Lead Kick

Class was lots of fun. I feel like something might be behind me. lol Thank you Khun Kru Krysta for a great class.

Saturday 06/13/2020: 4 hours of Muay Thai training

Workout: 4 hours of Thai Training today.

1 hour at Muay Thai training with Khun Kru Krysta.

3 hours of Muay Thai training at a Zoom seminar with Ajarn Chai! Thank you Living Muay Thai for putting this on. I love my Thai Tribe. It was so informative. I took many notes I will transcribe later. I am tired now. We just finished.

I miss my people and will miss Thai camp this year. But next year!!! It was wonderful seeing Ajarn Chai again. Kap Kun Ka!

So I am late putting this blog post up. Its Monday now, and I usually have it up by Sunday. I had a great week of training. I got a good 4 hours of training in Saturday and I was exhausted at the end of the day.

I am keeping up with my training, so I can keep fighting for what I believe in.

I am learning new ways to train with the people, teachers and trainers I love.

Things have been canceled, things have changed, but we are rolling with the changes, and we are learning and adapting as we go along.

I hope that you all are doing well. Keep fighting for what you believe in. If you like this, subscribe. Comment if you want, and have a great day!

Workout/Martial Arts 04/13/2020: Taking back my training, and schedule.

Last week I let my worry about making enough masks for everyone derail me from my training, and family. I decided to take control and make masks, as well as do what I need for me and my family.

I was able to get 6 hours and 30 minutes of training in this week and more importantly I felt good about getting it in.

I did work more on masks, and was able to juggle that with my training. This pandemic is changing our normal. We just have to adjust and continue to pursue our goals in this new normal.

Monday 04/13/2020: 2 hours two workouts, Mile Run, Kali Staff Training, and Muay Thai Training.

Workout #1: 1 mile run. It started sprinkling when I had 1/3 of a mile left poured on me when I had 20 steps left. So almost made it. But it was a nice run. Not many people out.

Workout #2: 1.5 hours Kali Staff Training, and Muay Thai Training

I have a video rendering of what we did, but I hate video of myself. Not only can I see all my flaws but all my errors in training too. Its a great tool for that. However, some days it is like pouring salt into a paper cut and rubbing it in.

That is neither her nor there.

We had an audience, and it seemed one dude kept driving by us. Don’t know why. I don’t mind people watching. However with this pandemic it has made me a little twitchy with how close they got.

On a side funny note: While we were striking each other. We would hear in our periphery “ohh ouch, damn, ohh ahh…” hahahahaha

Kali Staff Training

  1. High redondos, standard redondos, low redondos
  2. High box
  3. Equise drill

Muay Thai:

  1. Jab, cross,elbow, elbow, lead knee to lead kick
  2. Jab, cross, lead upper cut, rear upper cut, knee
  3. Left and right round house kicks
  4. Leak elbow, rear elbow miss, to lead spinning back elbow

Whew I am tired. But it felt so go to kick. Apparently my elbows and kicks had some power to them. My training partner said he could feel the difference. My body has missed our training. Hoping nice weather persists so that we can keep training outside.

Note: if you were on the fence about getting a SheFit bra… get one. They are freaking awesome. I have a code for discount if you want it.

Video of this Muay Thai and Kali Staff training:

Monday 04/13/2020: 1 hour and 20 minute – Mile run, and Weight lifting

Weight Lifting:

  1. Back Squat – 4 sets of 10 reps at 135 lbs
  2. Bulgarian Split Squats – 3 sets of 10 reps
  3. Inverted Row – 4 sets of 15 reps
  4. Bench press – 3 sets of 8 reps at 85 lbs
  5. Frog Hip Thrusters – 30 reps
  6. Kettle Bell swings – 50 reps
  7. Kettle Bell Sumo High Pulls

Core/Abs: 3 sets of each exercise

  1. Bicycles/Elbow to Knee crunch (opposite elbow to opposite knee) 45 seconds, rest 15 seconds
  2. V ups – 45 seconds, rest 15 seconds (these are so so hard)
  3. Reverse Crunches – 45 seconds, rest 15 seconds

Monday 04/15/2020: 25 minute Expansive Yoga Practice // Vinyasa Flow

Today is an active rest day. Yesterday’s weight lifting is making me sore… DOMS (Delayed Onset Muscle Soreness) set in. So yay… I did good micro tearing muscle and am making my muscle stronger.

This is a Youtube channel I go to when I want a free but effective yoga session. It is called GymRa. Try it out. It requires no equipment, but a mat is helpful.

Monday 04/16/2020: 40 minute agility workout for martial arts training

I did a workout my trainer Tony gave me. It was a challenge and something I will have to keep working on.

Tony said this was a one of the workouts his coaches made him do to train up for his fights.

10 minutes of jumping rope

2 minutes for each exercise, 1 minute rest between, do 3 sets of each exercise.

Do the following continuously for 2 min

  1. burpee, push-up, opposite knee to elbow, push-up, opposite knee to elbow, push-up, opposite knee to elbow, push-up, opposite knee to elbow, high jump, jumping jack
  2. kettle bell high pull, burpee in kettle bell (I had to modify to burpee on floor my core not strong enough to do on bell), kettle bell swing
  3. high jump touch ankles, high jump touch knees, high jump touch toes

#3 is the hardest of them all for me. I have a lot to improve on with those.

Oh also have muscle soreness still from Tuesday but hit it today. Lol

Monday 04/19/2020: 2 hours – 1 mile run, and Muay Thai training

We worked on:

  1. shielding kicks
  2. jab, cross, hook, cross,
  3. jab, cross, rear kick, lead kick
  4. 4 count – feign jab, cross, body hook, leg kick.

I need to focus on my footwork, slow it down, and not baby step shuffle my feet with each stroke which was jacking up my flow. Focus on not weighting my lead leg on a hook.

Slow is smooth, smooth is fast! Gotta remember that.

Always show that respect.

It was not a perfect week of training. Nevertheless, I got 5 days of training in. It was not our normal, but it was good. I am so happy to have been able to do it.

As always thank you for reading. If you like this subscribe and you can see and hear more of my training and journey on this path. Comment if you want to. I hope you have a great week ahead. Please stay safe, and wash your hands.

Martial Arts 01/21/2020: 8 hours back into training after a week off stewing on the couch with my Fear Of Missing Out/FOMO is not bad.

All last week I was sick as a dog. Something, and by something I mean some cold virus is going around here. It is knocking people out one by one here. Suffice to say, I did not do a damned thing last week. Stayed on couch coughing and trying to get better. Went to doc, and found out that this virus moved to my eyes and I developed viral conjunctivitus. So yeah last week was terrible, but I binge watched tv shows I have been missing so there is that.

Hard to workout when you can’t breath, and when you are super contagious. However, this week is not that way. This week I am back! I imagined myself breaking through the wall the way Koolaid man did and saying, “Oh, yeah!”

Cough, cough, cough. Well I am sorta back. I am easing back into it. I am still coughing, but I am feeling better than I was a week ago.

Tuesday 01/21/2020 – 1 hour 30 minutes… Muay Thai 

Coach Tony told me he does not want me doing much cardio today, because he wanted me to take it easy.

Today was amazing. I helped teach, really helped this time. I am honored. But let me not get side tracked.

  1. 2 minutes Jump rope
  2. 2 minutes Burpees
  3. 2 minutes Jump rope
  4. 2 minutes Burpees

Soy Dao- long upper cut

We learned that the words for long upper cut, where you change levels and throw the upper cut. Different than the short upper cut, is called Soy Dao in Thai.

We worked on:

  1. Jab, cross, long uppercut.
  2. cross, long uppercut, hook

Wednesday 01/22/2020 – 1 hour 30 minutes… Muay Thai 

  1. Jumping Jacks x 2 minutes
  2. Thai Knees across the mat x 2 minutes
  3. Jumping Jacks x 2 minutes

We were working on distance management. Kick distance, adjusting for kicks, step in, and step in to get cover and return elbow right away.

  1. leg kick, opponent shields, torso kick, opponent shields, opponent returns kick to upper arm, and you stop it with forearm and hand, opponent comes in with hook, you shield with and come in with rear elbow.
  1. 2 x 5 minute kneeing rounds. Whew… working on form, and from form comes power. Was hurting my tricepts at the end. Leaning in to each other was hard.

Tony started teaching us the Wai Kru passed down from Tony’s family. These are the parts of the Wai we learned and how his family does each of the moves. The Wai your mother and father, the Wai your instructor, the Wai your diety, scooping up and thanking mother earth to the left, scooping up and thanking mother earth to the left, then scooping up thanking mother earth in front.n doing in front.

Tony explained that the Wai Kru was used in the past for the Thai people before fighting Bermese people, so they could limber up, grab some dirt and rocks to use in the fights, and also maybe make divots in the dirt to make your opponent, or enemie step into, and give you an advantage.

I have a lot to work on. I want to make it pretty, I want to honor Tony with my Wai Kru.

The Wai Kru has been used for many reasons. One of the ways people used i to help limber up a fighter (think of it like yoga and stretching), it has been used by others and people who are betting on a fight to size up and determine what a fighter might be like and who is likely to win. However, most importantly the Wai Kru is used and is intended to show respect for where/who you came from, your teachers, the diety you respect, the mother earth around, and the legacy that you have been touched by and will leave behind.

Thursday 01/23/2020 – 3 hours… Muay Thai 

3 hours of Muay Thai and JKD training today. Woot! I did an hour of training before Muay Thai class tonight. Thank you Tony for a great class again.

We worked on distance management and responses after shielding. I got a chance to help teach again. We worked…Punches to kicks, and elbows to knees.

He told me more about the Wai Kru the second part where we are respecting Mother Earth. It also represents the past the present and the future.

Then I got to learn JKD from Sifu Bob. We worked on One Two offense, 3 offense, single angle attack, single direct attack, attack by combination.

Friday 01/24/2020 – 2 hours… Muay Thai training

2 hours of Muay Thai training. Woot! I got half way through before my cough became annoying and ever present.

Tony has us do an awesome warm up with plyometrics and foot work with drills. Then we worked pad work. Woot it was a fun class and and I and getting better gonna kick this congestion to the curb.

Also all the vitamins I take. Fish oil, vitamin d, condroitin and glucosamine, turmeric, woot!

We were working pad drills with each other. I am working on my response. So hit, shield, respond with a kick or hit. I need to get faster, and better. So that is my goal. I know the technique, I need to polish it now.

Saturday we normally go train again for about 3 hours. Today we took the day off. We are attending a seminar with Nakapan Phungephorn up in MD. So while my training week is not over just yet. I will dedicate a separate post to that training session. I am excited to learn and experience another great Thai fighters form, and style.

Thank you all for reading. 8 hours back into training after a week off stewing on the couch with my Fear Of Missing Out or FOMO is not bad. Next week I will be better still. If you have any questions please feel free to ask. Keep working to be the best you that you can be.

Kettlebell Workout 11/13/2019

We are working on conditioning getting ready for a level 1 test at my gym. My husband and friend wanted to get more strength training in and asked me to come up with something we could do at the gym. They have kettlebells and very few weights. So I put together something that we could do there with little problem.

I personally love kettlebells for several reasons:

  1. It helps you work multiple muscles at one time saving you time. This makes your workout time shorter by half or more. When you work multiple muscles at once you don’t have to do as many isolation moves which takes a long time.
  2. Swinging the kettlebell requires strength and power to generate force. You also have to focus on your dexterity to keep from dropping or throwing the kettlebell away from you.
  3. It is a full body workout. You use your legs, hips, back, and arms to control, throw and keep from dropping that kettle bell.
  4. Easy to learn and execute if you just focus on form.

These two have never done a kettle bell workout before. So I wanted to make it easy. =)

The thing they hated the most was the bulgarian split squats the most. Then our awesome teacher Tony for Muay Thai killed us in conditioning. It was a good killing. It was hard, and I needed him to push me past my own original workout, cause I was done. So Yay!

Kettle bell workout:
Use the kettle bell weight you can swing around and control but still taxes your muscles.
This is a Super Set no rest between two exercises, one set is two exercises, repeat for three sets, 30 second rest between each set

Bulgarian Split squats 10 reps
Lunge and curl 10 to 12 reps

Bent over row 10 reps each arm
Squat and press 10 reps each arm

Around the World 1 minute 30 seconds one way 30 seconds the other way
Figure 8s 1 minute 30 seconds one way 30 seconds the other way

Kettle bell swings as many as you can do for 1 minute

I thought you guys would want to see it. So here it is. Let me know what you think. I hope you get a chance to try it.

Thanks for reading. Have a great night.

Martial Arts 09/03/2019: Muay Thai – Balance is king, Boxing, (High, Mid, and Low line)

Woo this month in Muay Thai we are focusing on boxing. For the more advanced students Kry Kristen is focusing on the more technical side of boxing. She mentioned when she started Muay Thai she would throw noise punches out there that did not do anything just to get to kicks, however, when she figured out how to pivot and move her feet properly to get power into her punch it changed her game entirely. Anyway this week I completed 6.75 hours of training.

Tuesday 9/03/2019 – 2 hours of training Muay Thai and Kali

Muay Thai – Boxing, Technical training, (High, Mid, and Low Line)

So I know people learn in one of 4 ways. When I was a child they tested me and found I learn all 4 ways equally. This is… wait, I just read an article stating that the learning styles are not exactly accurate… however, when I was a little girl… Hrm… that makes me sound really old. But non the less… when I was little, they tested me and I learned all 4 ways equally. What are the 4 ways you ask? (Memorization, Visual, Auditory, and Doing/manual manipulation) Apparently your preferred method of learning changes based on what you are doing. You don’t learn math just verbally, and you can’t learn language very well just by seeing pictures. So what I was going to say goes out the window.

However, that all being said, and my verbose description aside, for me and martial arts visual seeing it done, verbal, and writing it down is really helping me. So I am going to make another chart for boxing ranges and High/Mid/Low lines shots. Here is the chart below.

For today’s class, Kru Kristen was explaining the different areas for strikes in boxing. How if your opponent goes for the high line, you drop your level and hit say a hook to mid section of your opponent and get the mid line etc. If the go low, you guy high, or mid line. She did not want to be to esoteric but thinking of the opponents body in terms of shapes and areas in those shapes to strike are helpful she said. For me this description is very helpful. I love the thought of this. I am an artist and I think and see shapes all the time. I see the way things are made up, so thinking of my opponent in shapes and how they are made up, to see where to hit in response to something just made a light go on. (see doll above, for shapes and strike areas)


  1. 1 x 3 minute round jump rope warm up
  2. 1 x 3 minute round plus sign range management drill
  3. 1 x 3 minute round plus sign range management drill with 1/4 turns
  4. The goal of this drill is to focus on pivot, and foot placement on the punches, the head movement and the deep step, then the shoulder check to close range. You are going to be in the inner mid line with the hook before you bob and shoulder check.
  5. Jab
  6. Cross
  7. Hook
  8. Cross
  9. Bob
  10. Deep step in to right side of opponent and shoulder check
  11. Either get out, or continue to press the strikes
  12. Cross to Hook burn out drill
  13. The goal of this drill is the same, pivot, foot placement, and range management, also adding change in level of strikes.
  14. Jab
  15. Cross
  16. Hook to body
  17. Hook to head
  18. Bob
  19. Deep step in to the right side, and shoulder check
  20. Either get out, or continue to press the strikes
  21. Body hook, Head Hook, Cross burn out drill

    Windshield wiper shoulder bump drill
  22. Windshield wiper = Lead hand covers belly, rear hand covers side of face usually on lead side face. Reverse when bobbing other side, rear hand covers belly, lead hand covers face.
  23. Foot work, is female triangle, or rear step out to side of opponent.
  24. Bob with lead shoulder toward opponent doing windshield wiper
  25. Bump shoulders
  26. Bring feet back together, and hands up covering face
  27. Step with lead foot to lead foot to side of opponent
  28. Bob with rear shoulder toward opponent doing windshield wiper
  29. Bump shoulders

    Windshield wiper shoulder bump drill with hook, or uppercut
  30. Foot work, is female triangle, or rear step out to side of opponent.
  31. Bob with lead shoulder toward opponent doing windshield wiper
  32. Bump shoulders Bring, throw a hook/upper cut to opponents head (for drill shoulder so you don’t hurt your opponent)
  33. Step with lead foot to lead foot to side of opponent
  34. Bob with rear shoulder toward opponent doing windshield wiper
  35. Bump shoulders throw a hook/upper cut to opponents head (for drill shoulder so you don’t hurt your opponent)

Kali – 6 count drills

In Kali today we covered the basic 6 count drills. It was nice to work on something we have done before and we have the muscle memory for it already. Some days its nice not having to tax you brain. Muay Thai did that for us today already, so tonight was nice. I turned off my brain and just went through the movement. I tried to make my movements more smooth. Tried being the operative word there.

Wednesday 9/04/2019 – 1 hours of training Muay Thai

We worked on the same things we did yesterday, however, today we added one more drill. Also I worked with a girl who is brand new and because of that I went slower, tried to help teach her how to hold pads, and just made sure she was comfortable. While I go slower, I work on my form. Today I worked on my pivot and the escapes.

Escapes we worked on:

  1. Lateral step in and bump with shoulder to mid section, then bump with other shoulder to create space.
  2. Boogie out ( a way to get out of the corner, or cut a corner)
  3. Quarter turned out and side shuffle out

Warm Up:

  1. Monster walks with resistance band forward and backward across the mat
  2. Side lounges across the mat with resistance band down and back across the mat
  3. Contra Lateral Movement, bear crawls, side ways across the mat and forward and backward across the mat
  4. Agility Ladder drill – Ali Shuffle x 3 minute round

Found the Agility Ladder drill on youtube so you can see it:

New combo we worked on today:

  1. Jab
  2. Cross
  3. Lead upper cut
  4. Cross
  5. Quarter turn and side shuffle out

Today was a good day. Kru Kristen complimented me on my form and movement. She said the more I get into boxing stance. The more I move properly. I am using my body for my strikes and moving my head. That is great news, because when I spar I tend to feel very stationary. I need to learn to move and keep my movement dynamic.

Thursday 9/05/2019 – Took today off, scoliosis was hurting me and causing headaches all day.

Friday 9/06/2019 – 1.75 hours of training Muay ThaiBalance is king, and making your Thai pretty

I love working with Tony, he has a different perspective and he has points of view I had not thought of. When you train with a instructor in Muay Thai, and you go out there in the world, you are representing your trainer/instructor. Muay Thai practitioners really believe, that you represent all of your instructors. (I to believe this, and try to show respect in all things, and only do what would make my instructors proud.) I have mentioned it before, but when you learn from a instructor, when they take you under their wing and decide to teach you, they are taking you into their family. They are taking you into their lineage.

I am lucky and honored to have Tony, Kru Kristen, and Khun Kru Krysta instructing me.

Today while we were training he talked with us about making our Thai pretty. We are representing him out there in the world and he loves it when people recognize his families art as pretty. He emphasized taking the power out of the kicks and the knees. He wants us to put them out there, make them pretty, work on our balance and then the power comes later. He really likes us to feel our bodies and how they work. You can see this in the warm ups we do. I really love the differences between my instructors. I get the best of so many worlds.

I started my workout 30 minutes before class started.


  1. 5 minutes of stretching
  2. 5 minutes walking knees across the mat
  3. 10 minutes bag work for, working on kicks, teeps to kicks, and closing the distance for knees
  4. 10 minutes of windshield wiper bump drill first on bag, then with partner

Training in class:

  1. 10 minutes of jumping rope
  2. 1 round of easy walking kicks to shields, using both orthodox and south paw stance.
    1. (He wanted us to losen up our hips, get our body moving, and feel how our hips move. Because all to often we are tight we are holding our hands up to cover our faces which is good, but then we tighten everything else.)
  3. 1 round of rear driving knees
  4. 20 push ups
  5. 1 round of pad holding for your partners rear driving knees.
    1. (Tony emphasized that the pad holders responsibility is to hold well for your partner. If they are shorter you should lower your stance and hold it lower for them. His contention is that yes a shorter person can kick higher, but that is a different motion and different kick, than say a torso kick at the shorter person level.)
  6. 20 push ups
  7. 1 round of lead teep, to switch step to lead knee.
    1. (The key here is balance. You want to be able to teep a person to stop them from coming forward, but not eject them. You then want to have your shield up for the second before you switch step into a driving knee.)
  8. 20 push ups
  9. 1 round of holding pads for your partner
    1. (The key here is that he wants the pad holder to not move back on the teep, and to get enough resistance and push back that the knee-er knee is pushed back down and then can get back into stance again. We need to be good pad holders so that our partner can work the drill correctly too. )
  10. 20 push ups
  11. 2 rounds of sets of 50 machine gun kicks.
    1. ( We worked both sides. after about the 200th kick I was gassing. He wanted the power taken out of it and for us to feel the movement and get the speed in. We ended up doing about 250 kicks per round)

Today was a great day of class. I loved it. I am glad I took the day yesterday. I could have pushed through but the way I was feeling was not conducive to a great training day. Some days I just have to take it off. I am slowly coming to grips with that.

Also today I was working on putting more weight on my back leg, and less on my front leg. I have a habit of leaning forward in my stance and that is not good. I makes me slower and less able to react quickly and reduces my power. Tony wants us to feel our bodies and how they move. I noticed my driving knees were so much more powerful when I just leaned back more on my rear leg. This was a light bulb moment for me. We are told to do just that lean back more, but it is hard to feel/see what they are talking about till you drill it out and figure it out on your own body.

Saturday 9/07/2019 – 2 hours of training Muay Thai and Staffwaking up on the wrong side of the bed

Today was one of those days where when you wake up and all the little things that irritate you or upset you through the day add up, you wish you just had not gotten out of bed. Yeah… today was that day. I woke up on the wrong side of the bed as I heard my elders say when I was a wee little girl.

I won’t list all the things that made it bad, or annoying, or sad, just that it was, and so it colored my day. It also made me doubt myself and have to cut out of staff class just to go check that I had unplugged a waffle iron. I wanted to make sure I did not burn the house down. So I missed a good half of staff class.

I had the pleasure of working with my trainer/instructor Khun Kru Krysta and I got to see all of my Thai family and my Kali family. That was nice. I shown up, and I tried to put the work in. As my friend said to me today, “even if you only put in 25% while you are here, you are here and you tried. You did not give up when you had a bad day!” So yeah I did that.

Training today was all things we have done and have been studying. This is good. This is great, because I did not have to over think what I was doing. I could just let for the most part muscle memory take over. Even though I felt like the kicks I was putting in were terrible. I was putting them in, and correcting as I was going.

Staff – We worked on various redondos and backhands.

Striking/Muay Thai Class – we worked on catch, parry, and returning 4 counts to opponent, teeping them and then getting out.

This is a video of me working on some of the drills we did in class. As you can see I am working on my technique. I am just not 100% today.

Well I hate ending on a down note. Wait a second it is not a down note. I went to class I worked things out. I did not let the little things stop me. I might have had a moment here and there that got me down, but I worked through it.

Thank you all for reading. If you have any questions feel free to ask. My respect to you and I hope you follow your dreams to become the best you that you can be.

Conditioning Day 13… Rest and Relaxation

Today is a day of rest and relaxation. Got some stretching in, and some quality family time. Tomorrow I will hit the training hard, and possibly do a second session of training at around noon time.

D.O.M.S. has set in, and I am feeling it in my back and my arms. This is good. This means I worked those areas well. Muay Thai, elbows, and Knees will work those muscles, and those areas.

Rest and Recovery are an important part of your workout routine. I can say that normally I feel bad taking a rest. I feel like I could be doing something, but with as hard as I am training right now. I am happy to have a day off. My body is happy to have a day off.

” Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.

Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. “

Read the above website if you want more information about rest and recovery. There are both short term and long term recovery. I need to build a long term one into my year soon.

Recovery, however, refers to techniques and actions taken to maximize your body’s repair.These include hydration, nutrition, posture, heat, ice, stretching, self-myofascial release, stress management, compression, and time spent standing versus sitting versus lying down. Recovery is multifaceted and encompasses more than just muscle repair. Recovery involves chemical and hormonal balance, nervous system repair, mental state, and more. “

The site above breaks it down further for you.

Thanks for reading, and I hope you are all having a great weekend. Keep working to be the best you that you can be.

Conditioning Day 4… Rest Day and Yoga

So yesterday was a intense day. Kru Krysta mentioned yesterday that I should take a rest day, and so I did. She did not want me to get an overuse injury right before we travel to the camp. I did not do a workout today, and just did a 10 minute yoga routine. It felt good to stretch out my hamstrings. They were tight from the kicks. My lower back was tight from the knees. So it felt good to just open up my joints slowly and let them relax.

I did just a 10 minute yoga routine, just to open my hips, back, shoulders and legs up. Doing the warrior one, and reverse warrior pose just shown me how tight my shoulders are as well. =)

Tomorrow is another intense day of conditioning training for my up coming Muay Thai camp.

Thank you for reading, keep being the best you that you can be.

Muay Thai Seminar… I get to go Saturday and Sunday, and I am so excited.

I am breaking up my regularly scheduled training, for some extra training. I get to meet the legend Ajarn Chai. The man who brought Muay Thai to the U.S.A. in 1968.

I am attending a 2 day Muay Thai seminar. 5 hours a day I get to train with Ajarn Chai himself. I am both excited and worried I will not be good enough.

I know that novices are invited and encouraged to come. But it is a daunting thing to go do. Not to mention with a person who is the reason why I get to train in the martial art I love. The person who is the reason I have the honor to train in Muay Thai.

I will of course be blogging about my experience. So tomorrow begins a new experience. I hope to learn a lot, and bring it back to my team mates. I hope I can soak it all up. I will try to write it all down.

That is all for today. I wanted to tell you how excited and scared I am. I can’t wait and need to go pack my bag.

Saturday Bo Staff, and Striking workout…Wood Jokes, Hit me Harder, Muay Thai Fight

2.5 hours of Bo Staff training, and Striking. Then I got to go to Amateur Muay Thai Fight my team mate was in. Woot! Health update…my tests came back all normal, and I am allowed to go back onto BCAA’s again. The protein he was seeing was the excess my body was not using. I have a small cold given to me by my lovely germ filled children. =) But other than that I am good to go. So I took yesterday off of working out to let my body heal.

I got to go see my teammate, and fellow student at a amateur Muay Thai fight yesterday. There were 7 fights on the card and it was super fun. I am sitting here at home typing this up, and enjoying just having an off day with a cup of coffee. I got home at about 11 pm last night and did not have the juice to finish this post.

Bo Staff Training – Wood Jokes

Today in Bo Staff training, the wood jokes abounded. We were all joking and yucking it up. It was a beautiful day, and we soaked up some needed sun while learning how to control a huge piece of wood.

I took video of us working on Bo Staff drills because I have had a few friends asking to see what we do. =)

Bo Staff practice Watik Staff Drill. I got a fist bump by my awesome teacher Kru Krysta.

Bo Staff practice Redondo Staff Drill. As you can see I need to remember to keep my hands about 2 fists apart and not hold the staff like I am holding a baseball bat.

I got a fist bump from Kru Krysta. She said I was doing really well. Its nice that the Kali practice we do translates well to the Bo Staff. We just have to manipulate the butt of the staff a little differently.

Striking – Hit me harder

In striking we worked on parrying and counter attacking. We often learn how to throw a punch properly. We drill doing combinations of strikes, like hands to feet, feet to hands, knees to hands, and elbows to knees. We shadowbox those things as well. However for striking we worked on parry and entries after that. Catch a punch, parry a cross, slip, gut punch, upper cut, cross, then leg kick.

Working with one of my friends who is newer to this than I am I was being gentle. He asked me if I was hitting him as hard as I could. I looked sideways at him and said no, not at all sweetie. He said, “ok hit me harder.” I laughed and said ok I can turn it up a notch. I did and he said go up again. I continued to adjust, because he wants to learn how to take a punch. So I kept my intensity in my punches at the point where I could hear him grunt.

Striking class was fantastic, and I am looking forward to sparring more. Which is new for me. I used to be super scared and nervous about sparring. Worrying that I was going to mess up, or forget all that I have learned. Yay progress!

Amateur Muay Thai Fight

Now on to the most exciting part of my day by far. I was super excited for my friend Jorge. I was excited cause I have never gone to see a fight in person before. I have gone with my class mates/fellow Muay Thai training partners to a bar to see a Pay Per View fight, but never in person. The energy was amazing.

There were 7 fights on the card. Including 1 exhibition fight. The video below is just Jorge’s first round. They were three 2 minute rounds. Jorge did a great job. Just getting into the ring is hard. Hell I have a hard time sparring still.

Here are some things I realized and learned while watching this. (Note: I realize this is me watching from an outside view, up in the ring I would not have this perspective, and would be more focused on trying not to get killed. =) )

  1. Kru Kristen is right when she says, “you never rise to the occasion, you will resort to your worst habits when the adrenaline drops and you are in the ring.” Like dropping your hands while fighting, instead of covering your head.
  2. I could see what both Kru Kristen, and Kru Krysta mean by people over committing, or just committing to a punch, and the openings for using their movement against it.
  3. You can tell who has been training Muay Thai and those that are just MMA fighters.
  4. I got to see a haymaker windmill. (don’t do the haymaker windmill… it does not work) This one dude who was fighting was clearly an MMA fighter, and his punches were very wild, coming out wide, and he was trying to muscle them in. He would over commit on a punch in his effort to muscle the punch in. In that time he would be off balance and if his opponent was better at Muay Thai he would have used his momentum to drop his ass on the floor.
  5. Cardio is so important. So many of the fighters were getting gassed, after the first round.
  6. The last three fights – the one before the two main fights and the two main fights, the fighters were using combinations. They were doing hand to foot, foot to hand, combos, knees, and keeping their hips in when in a clench so their opponent could not knee them. This made for a better fight, and far more interesting to watch.

Going to the fight was awesome! I really loved getting to go and see my friend fight. I really liked to go and get to have some social time with team mates. I am going to keep working on my combinations, keeping my guard up, and looking for entries, and using my opponents movements/momentum against them.

This is a day late, but I got it done. I hope you have a great rest of your weekend. Thank you for reading. Let me know if you have any questions.