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

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

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

Things to try:

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

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


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

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

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

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

I had a a beautiful run today. 1.25 miles.

Weight lifting workout:

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

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

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

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

Dana Lin Bailey 10 min core workout.

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

This is the look of TIRED. Lol

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

I think someone might be behind me. Lol

Thank you Khun Kru Krysta for a great class.

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

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

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

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

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

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

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

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

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

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

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

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

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

Thank you Khun Kru Krysta for great classes.


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

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

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

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

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

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

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

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

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

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

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

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

Training


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


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


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


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


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


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

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

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

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

Thank you for a great class Khun Kru Krysta!

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

Muay Thai:

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

Kali/Staff:

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

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

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

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

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

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

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


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

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

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

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

Workout/Martial Arts 08/03/2020: A Fight Is A Conversation

When a person throws a strike they are asking a question or making a statement. Then they are watching what you do about it or how you answer. You have to figure out what your response to it is. Strike, counter, strike, block, strike, strike, counter.

When you are sparring, you will have strikes that you are like, “hrm… ok that happened.” Then you will have strikes that will make you go, “nuh uh… not again.” Things will aggravate you. This is natural.

In a lot of the Thai fights I have viewed, I see the first round is each opponent just getting to know each other. They will throw a strike out, and watch how/if it is blocked, counterd, and what is returned. They both go about it, if they get a strike in that gets through all the better. The next round though is, where they amp it up, take the conversation up a notch.

Fighting is… as counter intuitive as you might think this is… Fighting is a very cognitive. You might be wondering why I am talking about this at all. I am learning Muay Thai, and I am learning all of this art. Part of learning is not just the physical, it is the mental, the cognitive parts of this art. It is not just theory but study and understanding of your opponent.

Fight IQ – Fight intelligence, your ability to process information in a fight or glean information, and utilize it to their advantage.

Suphachai Saenpong is considered one of the best Thai fighters of all time, he has real high fight IQ. He does a really good job of processing info during a fight and using to their advantage.

A lot of this is a subconscious process. It is a culmination of training, experience, and natural inclination.

I have yet to get to that level, but one day I hope I can be a fraction of the fighter he is. Of course I would love to be as great a fighter, but let us have smaller stepping stone goals to get to.


Monday 08/03/2020: 1 hour – 1 mile run, 30 minute weightlifting, 10 min shadow boxing, 10 min core

1 mile run it looked like the sky’s were going to open up on me

30 min Weight Lifting:
1) bench press – 3x sets of 8 reps
2) tripod tricep row – 3x sets of 20 reps on each arm
3) kettle bell row – 3x sets of 1 minute swings
4) goblet squats – 3x sets of 20 reps
5) Bulgarian Split Squats – 3x sets of 15 reps each leg

10 min shadow boxing

10 min Core workout Dana Linn Bailey’s 45 sec on 15 seconds rest
1) hollow body
2) hollow body reverse crunch
3) V Sit Bicycles
4) Star Crunches
5) Right Side Plank Dips
6) Left Side Plank Dips
7) High Plank Opposite Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Crunches

Woot I am done and feeling good.

Tuesday 08/04/2020: 1 hour and some change Muay Thai training

Ok another fun class today I focused on just having fun and letting my body move. Woot! Also it’s a lot of fun for me to have awesome workout tights. I have bionic legs!

Been wanting these bad boys for a while and they had sold out. But I finally got a pair. Yay!!! Squee!! This shirt I got a is little big for me but that’s ok. It says I Am Enough!

Also also, D.O.M.S. Set in hard today and my flutes to legs hurt so much going up and down stairs. But after I warmed up they still hurt but I was able to work. We worked on the same things from last Saturday and it was so much fun. I love JKD. H and I then worked on some new combos.

Muay Thai/JKD Striking:Warm up with jump rope, jumping jacks between rounds for active recovery
1) Jab, Cross, Lead Knee, Jab, Cross, Rear Knee
2) Held pads for HJKD

3) Fake High Jab, pendulum leg kick Lead, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
4) Held for H

5) Fake Low Jab, Fake High Jab, pendulum leg kick Lead, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
6) Held for H

7) Fake High Jab, Low Jab, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get outIf opponent blocks Low Jab- ping choy, gua choy- or block pass strikeFake High Jab, Low Jab, (opponent blocks) Ping Choy, Gua Choy, (Low Jab, clear opponents arm, return a back hand to the face) Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
8 ) I Held pads for H

Burn out:
9) Jab, Cross, Hook, Rear Kick, Cross, Hook, Cross, Lead Kick
10) Held for H

New combos
11) Cross, upper cut, flying elbow
12) double jab, Lead Teep, and a hop switch Teep
13) Cross, rear knees, Teep, Rear Flying Knee

Thank you Khun Kru Krysta.

Thursday 08/06/2020: 1 hour of Muay Thai training

Oookay so today, has been a crazy busy day. I have gone to work, had meetings, set up more meetings, delivered a cake, fed the family meals, and had Muay Thai training today.

Some days you just have to put the time in to training. It’s not going to be perfect all the time. Some days you don’t see the conversation of the fight. Some days it is just strike after strike and drill after drill. Some days it’s going to be hard but you just gotta get up and do he work.

Focusing on the positive, work was great, I had some amazing compliments come out of the blue from friends. Especially one I have not seen in a long time. She said, “you look strong Tanya, your quads are amazing.” Instructor said my knees in Muay Thai looked great. Another friend said that I am inspiring.

So all in all while busy a surprisingly good day with many positives. Boy but am I tired… anyway on to training…

Muay Thai/JKD Striking: Warm up with jump rope, jumping jacks between rounds for active recovery

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

3) Fake High Jab, Cross, Uppercut, Cross, Lead Roundhouse Kick, pendulum get out
4) Held for H

5) Fake Low Jab, Fake High Jab, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
6) Held for H

7) Fake High Jab, Low Jab, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out If opponent blocks Low Jab- ping choy, gua choy- or block pass strike Fake High Jab, Low Jab, (opponent blocks) Ping Choy, Gua Choy, (Low Jab, clear opponents arm, return a back hand to the face) Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
8 ) I Held pads for H

Burn out:
9) Jab, Cross, Hook, Rear Kick, Cross, Hook, Cross, Lead Kick
10) Held for H

11-12) Held pads for H Thanks for a great class Khun Kru Krysta Scharlach

Saturday 08/08/2020: 2 Hours Kali/Staff and Muay thai


What a great day of training! I had a lot of fun. I focused on the conversation of the fight. Not just the words. How the words flow together.

My instructor was really happy with my flow and performance on the Spinning Back Elbow still. She is a fantastic instructor, and will not hesitate to tell you when you are doing something wrong. So I take her compliment and reaction as it is intended. Thank you Khun Kru Krysta.

Kali –
1) started with full box warm up
2) full box with a spearing attack instead of #4 strike
3) full box with spearing attack instead of #2 strike
4) full box with any spearing attack that you have to avoid/counter/parry

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

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

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

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

9-10) held pads for h while he practiced switch teeps, and jab, jab, leg kick


I am still figuring out my conversation. What conversation am I having with other fighters? What do I want to show them? What do I want to hide? Do I want to be mostly technical like Suphachai, or do I want to be a trickster like Buakaw, feinting, and attacking.

What is your fight conversation?

I am figuring out my conversation starters. I am figuring out my conversation flow. I look forward to seeing where it goes. I will look back on this post in the future and will have a better answer to what my fight conversation is.

Thank you for reading. If you liked this blog, comment and let me know, subscribe and hit the like button.

Workout/Martial Arts 07/27/2020: Pad Holding Will Make You Better In Your Martial Art

I have written about pad holding in a previous journal entry. I described how to do it and how it helps your partner that you are training with, especially if you are good at pad holding. However, I wanted to touch on another point that I thought of while training.

Pad holding will make you better in your martial art. Ok… yes this is opinion but bear with me here and hear me out.

Here is a section from my previous blog about it pad holding in general:

Pad holding Tips I Have Learned:

  1. You have to be able to feed the pads just right so that your partner can hit them.
  2. You have to be at the correct distance so that your partner hits them fully extended and not shortened, but not to far away so that they get hurt from missing the pads.
  3. You have to meet their strikes with the same force so that they have feed back.
  4. You have to be able to take the hits. The pads help you feed and take the hits, but if your partner is putting in the strikes properly you will feel them. The pads only distribute the power of the strikes.
  5. You have to lean in to kicks coming in. If the person is taller/bigger than you, you may have to jump a little bit with the kicks/knees.
  6. You mimic the moves your partner is making. For instance if they are throwing a jab you move your body shoulder, hip, leg, feet placement as if you are jabbing as well, but just holding the pad up for them to punch. Doing it this way helps you to work on your jab, while they are.

Alright back to pad holding will make you a better practitioner of your art. Look at #6, when you mimic your opponents moves it does help you get the body mechanics down. However, there is more to it than that. Here are the reasons why I think pad holding will make you better at your martial art.

  • Repetitions of Body Movement: Mimic the body moves helps with body mechanics when you throw your strikes. Any practice/repetition with correct form is great for your training.
  • Recognize and See Incoming Attacks: Holding pads helps you not only recognize but start to see the small movements that indicate the body is about to move/strike. You have to have the pads there to stop the strike or you run the risk of getting hit.
  • Understanding The Drill: You have to understand the drill to hold the pads well.
  • Block and Return drills: When you pad hold you have to block/hold pads for the strike and in some cases return a strike right away so that your partner can learn to block. This is fantastic training on hit response training.

So as you can see… pad holding has many benefits, not only helping your partner, making them look like a million bucks when they hit the pads, more repetitions of body movement, but it really does help you and your ability to understand and adapt to the incoming strikes. Pad holding is as I said before a completely different animal from just striking. I believe it will help you be a better rounded martial artists.

My Training: For This Week


Monday 07/27/2020: 1 hour and 40 minutes Running, wight lifting, Calisthenics, and shadow boxing

1 mile run, it was already hot outside

Weight lifting:
1) Standing Should Presses 3 sets of 8 reps
2) Good Mornings 3 sets of 8 reps
3) Bench Press 3 sets of 8 reps

Calisthenics workout of the day words were STRONG GIRL… it had two sets of 15 Burpees back to back ack, but I did it! Woot! Both of words done in a superset. 1 minute rest between each superset.

S) 30 seconds Fast Feet
T) 20 Hip Dips each side
R) 30 Crunches
O) 30 Sit Up
N) 15 Jump Lunges
G) 15 Burpees

G) 15 Burpees
I) 25 standing Knee Crunches
R) 30 Crunches
L) 15 resistance band Mule Kicks

Finally I did 10 minutes of shadow boxing 🥊!

Whew, what a great day of training! Go after goals what ever they may be. Fight for what you believe in and love one another. Love from me❤️

Tuesday 07/28/2020: 1 hour of Muay Thai practice

Thai 17 count is what we worked on today. We have been working on it in small chunks but today we put them all together.

I worked on flow and staying in motion. I focused on feeling the body shifting weigh on each foot, and body mechanics.

I held pads and tried to incorporate all of the feed back given to me from H on how to hold better for him. I also tried to focus on mirroring his movements. Matching my weight distribution on each combo to his.

Then we did flying knees because heck they are flying knees. I am so not good at them yet but one day.

Training: jumping jacks for active recovery between rounds

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

3) Lead Teep, Lead Kick, Cross, Hook, Rear Upward Knee
4) Held for H

5) Rear upward Knee, Lead Elbow, Rear Elbow, Rear pushing Knee, Rear Kick Elbow, Rear Elbow, Rear pushing Knee, Rear Kick)
6) Held for H

7) Hook, Cross, Lead Kick, Rear Knee, Rear Kick, Hook, Cross, Elbow to tie up 6 skip knee #2, push off double Rear Kick
**now** add 3+5+7 for full 17 count (Lead Teep, Lead Kick, Cross, Hook, Rear Upward Knee, Lead Elbow, Rear Elbow, Rear pushing Knee, Rear Kick, Hook, Cross, Lead Kick, Rear Knee, Rear Kick, Hook, Cross, Elbow to tie up 6 skip knee #2, push off double Rear Kick)
8 ) I held for H

10) Lead and Rear Kicks, and flying knees

Whew! What a great class! Thank you 🙏 Khun Kru Krysta.

Wednesday 07/29/2020: 50 minutes workout 1 mile run and Calisthenics

I woke up at 6:30 am and ent for a run it was beautiful outside.

Workout Word for the day is ANOMALY. Don’t let exercise be an Anomaly in your routine. See what I did there? Bwahaha

Calisthenics: word ANOMALY word is done as a superset, for 3 reps.

A) 30 Star Jumps
N) 15 Jump Lunges
O) 30 Sit Ups
M) 30 Plank Jacks
A) 30 Star Jumps
L) 15 resistance band- Mule Kicks
Y) 50 Flutter Kicks

Whew that was a great workout. Go after your dreams and goals. I will be your cheerleader!!!

Thursday 07/30/2020: 1 hour of Muay Thai training

Ever have a day where you are exhausted? You come home from one job to work on another job/project that is due the next day? Oh and you forgot to eat till dinner? Yeah that was my day.

I sooooo did not want to train today, but H popped out with a quote from Frank Herbert’s Dune. “What has mood to do with it? You fight when the necessity arises-no mater the mood! Mood’s a thing for cattle or making love or playing the baliset. It’s not for fighting.”

I heard my trainer/instructor say, “good that’s very pretty, now do the it (the Thai 17 count) like you want to kill someone.” Which I took to meanmt form and flow were pretty now put the power into it. To which I did, or at least tried and heard, “ok do it again, this time harder.” 😁

So I had my last meal after my workout because I was ravenous and I was super thirsty. Yogurt with strawberries and apples, unsweetened coconut and some walnuts.

Training: jumping jacks for active recovery between rounds

1) Jab, Cross, Rear Flying Knee, Jab, Cross, Lead Flying Knee
2) Held for H

3) Lead Teep, Lead Kick, Cross, Hook, Rear Flying Knee
4) Held for H

5) Rear upward Knee, Lead Elbow, Rear Elbow, Rear pushing Knee, Rear Kick
**now** add 3+5 (Lead Teep, Lead Kick, Cross, Hook, Rear Upward Knee, Lead Elbow, Rear Elbow, Rear pushing Knee, Rear Kick)
6) Held for H

7) Hook, Cross, Lead Kick, Rear Knee, Rear Kick, Hook, Cross, Elbow to tie up 6 skip knee #2, push off double Rear Kick
**now** add 3+5+7 for full 17 count (Lead Teep, Lead Kick, Cross, Hook, Rear Upward Knee, Lead Elbow, Rear Elbow, Rear pushing Knee, Rear Kick, Hook, Cross, Lead Kick, Rear Knee, Rear Kick, Hook, Cross, Elbow to tie up 6 skip knee #2, push off double Rear Kick)
8 ) I held for H

Burnout:
9) Jab, Cross,Jab,Cross, Lead Kick, Rear KickJab, Cross,Jab,Cross, Rear Kick, Lead KickJab, Cross,Jab,Cross, Lead Kick, Lead Kick Jab, Cross,Jab,Cross, Rear Kick, Rear Kick
10) Held for H
11) same drill above for me South Paw Lead
12) same drill for H Orthodox Lead

Thank you 🙏 Khun Kru Krysta. Again a great class and working us through the Thai 17 you are amazing.

Saturday 08/01/2020: 2 hours of Kali/staff and MuayThai/JKD striking training

Today was just a fun day in training. Partly because my awesome teacher/trainer Khun Kru Krysta had a fantastic lads planned out where we practiced some Jeet Kun Do (JKD Bruce Lee’s Martial Art form). It was so nice to block pass and strike again. Have not practiced JKD since COVID19 lockdown. Also much more fun cause I let myself have fun. It sounds stupid but I did not just focus on the form and trying to make everything perfect. When I study something I hyperfocus sometimes to the point of making it not fun but analytical. So I just worked and had a good time.

I am reading a book that talks about the inner game. I will expound on it when I am done. But letting myself just have fun and not be so uptight, quieting the mind and ignoring the bad things I might think about a certain combo I just did was what I worked on.

Kali/Staff: we did all these patterns both sides stance

1) equise pattern to low back hand high back hand
2) witik x3 to low back hand high back hand
3) redondo x3 to low back hand high back hand
4) redondo x3 with a spin on 4 and to low back hand high back hand Muay

Thai/JKD Striking: Warm up with jump rope, jumping jacks between rounds for active recovery

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

3) Fake High Jab, pendulum leg kick Lead, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
4) Held for H

5) Fake Low Jab, Fake High Jab, pendulum leg kick Lead, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
6) Held for H

7) Fake High Jab, Low Jab, Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out If opponent blocks Low Jab- ping choy, gua choy- or block pass strike Fake High Jab, Low Jab, (opponent blocks) Ping Choy, Gua Choy, (block, clear opponents arm, return a back hand to the face) Cross, Hook, Cross, Lead Roundhouse Kick, pendulum get out
8 ) I Held pads for H

Burn out:
9) Jab, Cross, Hook, Rear Kick, Cross, Hook, Cross, Lead Kick
10) Held for H
11) flying knees on the bag

I missed practicing the Ping Choy, Gua Choy and I did not realize how much I did. Jeet Kun Do is all about the block pass trapping/striking.


What a week. It was a good week of training. There were ups and downs. I am learning to just enjoy what I am doing. I need to not just focus on doing the drills perfectly. I need to work on intent. I need to work on me. I am working on me.

Pad holding will make you better in your martial art. It is hard now for most people during this Covid19 we can’t all get that close. I am lucky to have a built in partner in H. However, this statement above is still true for as much as I know. Pad holding will make you better at range management, better at seeing strikes coming in, better at the drills with body mechanics, make you a better partner, and will help in hit response.

Let me know what you think. Have you experienced any of the things I am saying about pad holding? Thank you for reading. If you like this, hit the like button, and subscribe.

Have a great week, and keep reaching for the goals you made for yourself. Keep working even if you have to work around things in your life. Your dreams are worth it.

Workout/Martial Arts 07/20/2020: Injury is Inevitable in Martial Arts

Some will disagree, however, injury is inevitable in martial arts.

1) You may get hurt accidentally, a new practitioner is less controlled than a person who has suddied a while, so injury is more likely. It is commonly said in Brazilian Jiu Jitsu that the most dangerous person on the mat, in the dojo, or in the gym is the white belt/novice.

2) You may get hurt strengthening, often times in Muay Thai you will get hurt when strengthening and growing. Think small bone fractures that are incurred when shielding, kicking, any time a bone hits another bone, or hard surface. It is breaking slightly and remottling, and growing stronger.

3) You may get hurt by making a mistake, because you will make mistakes. You can count on that.

4) Sometimes you get hurt even though you do everthing right, just because some one esle did everything right faster than you.

Either through intention or accident you will get hurt. You can’t venture into the study of martial arts with the intention of never getting hurt. However, you can forget like I did that it is a part of my growth. Tuesday I took a huge hit, I was holding pads for a flying knee and I was thrown across the mat. I have mentioned I have scoliosis and try not to let it stop me from doing the things I love. I was hurt a little, not life threatening, but enough to shake me and my resolve. I felt sorry for myself, and had a lapse of understanding this very principle. I got into my own head. I started over thinking things. If I want to continue to do this art, I have to take the lumps, hits, pains, and keep going.

I woke up on Wednesday sore and stiff, and decided to take the day to heal instead of going on my usual run/workout, I rested, and went to my chiropractor to get popped back into place. I was sore afterward, but felt good. In retrospect I lost that vision… and that is going to happen in my training. I just have to get back up and go do it again.

Getting out of my own head again:

H and I got to have a nice movie night and watched The Forbiden Kingdom with Jackie Chan and Jet Li. One of my favorite quotes and there were many quotes I loved… was…

“Learn the form, but seek the formless. Hear the soundless. Learn it all, then forget it all. Learn The Way, then find your own way.

The Silent Monk in the movie The Forbiden Kingdom:

I have been working on agility and getting out of my own head, trusting in my form, and what I have learned. This was great. Yes it is a silly movie but who says we cannot take and learn something from silly movies. My last post was about that very same thing. Only this time I was in my own head after the training. I was upset that I had fallen down, and hit the mat hard. But I needed to get over it.

I can be upset about it, and just quit. Sure I won’t be injured in Muay Thai/Weight Lifting/Running any more. However, if I miss a step in the house and land improperly I can damage my back to the point my scoliosis reacts and then I have 3 to 6 months of recover as well. Alternately, I can accept it is a possibility and do what I have been doing, which is deal with the injury and train around it. Sometimes our brains can be so mean and annoying. But I am strong and will bounce back.


Monday 07/20/2020: 1 hour- 1.5 mile run, 20 minute calisthenics, 10 min core workout

I dreamt I had done my work out and woke up disappointed it was not done yet. But then I went out to get it done.

1.5 mile run it was already hot out at 7:45 am

Calisthenics workout: word of the day is BRING IT thank you Harun Sagat-Cdo Raja for the word. Words done in a superset x3

B ) 20 Squat Jumps
R) 30 Crunches
I) 25 standing Knees Crunches
N) 15 Jump Lunges
G) 15 Burpees

I) 25 standing Knee Crunches
T) 20 Hip Dips – 20x each side

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

Woot done!

Tuesday 07/21/2020: 1 hour of Muay Thai Training

Today I was working on my flow and, not overthinking my striking combos. I focused on keeping the motion going. It doesn’t matter if the shots are slow just keep the motion going. Going slow is fine so long as you are smoothing out your strikes. Your goal in smoothing out is…other than to look like a freaking love child of Jackie Chan and Tony Jaa, is to hide your next strike.

Keeping the flow going lets you maintain your rhythm, and body mechanics. I need to incorporate more shadow boxing of jab/cross/hook/cross and jab/cross/uppercut/uppercut. Those moves have you shift weight a lot so that you move and flow. I know I know… I hear the voices of all my Muay Thai trainers, you must shadow box more. I know! So I am going to make a concerted effort to do so.

What makes shadow boxing so hard for me? Can you guess? Yup over thinking. I keep thinking of the combos I should do, and oh I should not do that combo over and over again. Being a Type A personality is rough sometimes.

I did turn off my brain in one of the combos today and successfully flowed through the drill. I had less pauses, save for the ones that are necessary like when you do a switch kick and or switch knee. Really anything with your lead leg. Ok enough waxing on.

Thank you Khun Kru Krysta 🙏🙏🙏 for a great class.

Training: we always start with jumping rope, today we alternated between skip knees, Jumping Jacks, and Squat Jumps for active rest.

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

3) Jab, Cross, Hook, Rear Elbow, Lead Knee, lean out
4) I held pads for H

5) Jab, Cross, Rear Knee, Lead Elbow, Rear Elbow, Rear Knee, w/ either (lean, Rear Kick, or Clench with 6 knees and a double kick- you choose based on distance you make for yourself after last Rear Knee)
6) Held for H Burn out drill

7) Jab, Cross, Jab, Cross, Lead Kick, Rear Kick Jab, Cross, Jab, Cross, Rear Kick, Rear Kick Jab, Cross, Jab, Cross, Lead Kick, Lead Kick Jab, Cross, Jab, Cross, Rear Kick, Lead Kick
8 ) I held pads for H

Then H wanted to practice flying knees. And I held pads for him. He sent me flying across the room. Physics in motion kids!!! 😂😂😁

Thursday 07/23/2020: 1 hour and 10 minutes Muay Thai training.


Back up on the horse again. Getting knocked down across the mat Tuesday I listened to my body and gave it a rest on Wednesday. I went to chiropractor got put back into place and am back at the training tonight.


So getting back into getting my flow going. I tried to take the thinking out of my training tonight. We would learn the new combo I would take about three repetitions to get the body mechanics down. Then I just focused on keeping my body moving and flowing.


Four things happened when I let go:


1) I stopped thinking about every strike. So my strikes flowed together better.
2) My training partner said I got double the amount of repetitions in than I normally do.
3) I felt weird… let me try to explain. I focus so much on technique that I am very controlled in my movements. Always focusing in getting into position best for that strike. But that takes time and when working flow you will not always end up in the perfect position. So while I was flowing in my drills I felt sort of out of control, because the control I am used to is getting into position to strike the best angle and with the most power. So it felt weird, sort of out of control.
4) My form broke down. My form from what my partner said was not terrible, just not great all the time. The hope is as I get used to working flow more I will learn to reset/flow into a better position to keep my form at its best.

So yes it felt weird/off but you have to push your training to grow and I know that that off feeling is me changing how I am executing my training.
Who knew that martial arts was so cerebral? 😆 I am sure all the people knew. I am just working through it.


I love the quote from Silent Monk in The Forbidden Kingdom -“Learn the form, but seek the formless. Hear the soundless. Learn it all, then forget it all. Learn the way, then find your own way.”


I see parallels in my training in this quote. The forms I do know well I need to flow to make them my own. I will keep learning new forms and incorporating them.

Enough of that mental gymnastics here is the training. Super fun training day thank you Khun Kru Krysta Scharlach. 🙏🙏🙏 we did Overhand strikes and shovel hooks.

Training: it was an elbow centered class
1) Jab, Cross, #3 Rear Elbow, Jab, Cross, #3 Lead Elbow
2) Held for H

3) Jab, Cross, Elbow #1, Spinning Back Elbow #9, Spinning Back Elbow #9, Rear Knee
4) Held for H

5) Jab, Overhand, Shovel Hook, Overhand, Switch Kick
6) Held for H

7) Thai Lean, scoop opponents lead hand, #6 elbow, #2 elbow, Fence, Lead Knee, push off and shield kick
8 ) Held for H

Burn out
9) Jab, Cross, Hook, Rear Kick, Cross, Hook, Cross, Lean Kick
10) Held for H
11) South Paw stance – Jab, Cross, Hook, Rear Kick, Cross, Hook, Cross, Lean Kick
12) Held for H
13-14) we added a kick drill for two more rounds

Saturday 07/25/2020: 2 hours of Muay ThaI and Kali training

Whew it was a scorcher of a day today. I am exhausted. Working on my flow and movement again today. It must be true that I get far more reps in when I don’t take time to analyze my strikes and set them up. I am exhausted. 🙂 great training day today. Thank you Khun Kru Krysta.

Kali –

1) high box
2) Full box
3) 3 redondo to ordebise, low backhand, high backhand

Muay Thai-

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

3) Lead Teep, switch kick/hop kick, hook, cross, rear kick
4) Held for H

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

7) Rear Kick, Jab, Cross, Thadmala, tie up, six skip knees, push off and double kick
8 ) Held pads for H

Burn out:
9) Jab, Cross, Hook, Rear Kick, Cross, Hook, Lead Kick
10) Held for H
11) Held kicks for H
12) I did walking alternating kicks

Whew. I am pooped. But in a good way.


Yup! I got an injury on Tuesday, listened to my body and got the care I needed rested, and was back in the wagon. We just avoided clench work on my neck. When the elbows I was throwing was jarring my neck, I backed off the power. I let my partner know that I need to back off the power because of pain.

Your partner should respect you enough to work with you and understand when you have to avoid a certain drill or modify it for you. I try not to use that phrase (you should, they should) a lot. But this is a common courtesy. I prescribe to the working around your injury. As I mentioned before injury is unavoidable for many reasons (mistakes/acciedentally, unexperienced partners, intentional micro fractures for strengthening, you may do everything right just someone is faster than you). If you were to stop everything for every injury you may be taking have a year off of training.

Now I am not saying if you have a broken foot, run on it. When a doctor says you have to stay off of this foot, do as the doctor says. However, a broken foot does not mean you can’t bench press, you cant sit and shadow box punches, or you can do sit ups and other core exercises that don’t require your feet. This is what I mean by working around your injury. Let your injury heal, listen to your doctor, but train around it. Find something you can focus on that does not harm or hinder your healing.

I hope you have a great week ahead. Thank you for reading. Please feel free to comment, I would love to hear from you. If you liked my blog, subscribe and like. Have a great week ahead, and I will keep working on my goals and dreams. I hope you do too. =)

Workout/Martial Arts 06/22/2020: Agility and Striking Flow

At the beginning of the pandemic or Covid19 I decided to focus on agility. Well let me back that up. After about two weeks of my jaw dropping, wide eyed, constant reading of the news I decided to focus on agility. I was still working out at home, but I had to modify my workouts because I was not going to my Martial Arts gym. I did not know what this pandemic meant for our training and how our lives were going to change.

I decided that I wanted to focus on agility. I could do that at home. I could work my agility and I needed it for Muay Thai and Kali. I need it for every sport, but more so for my martial arts.

I have been studying these martial arts for a little over 2 years. I am at the point where I know all of the strikes, I know all of the kicks, knees, elbows. We are learning the minutia, the small tweaks, combos, strategies, counter attacks, and blocking that leads to counter attacks.

All of these things above needs agility. So I have been working on agility. This week I have attacked flow and smooth combos with H in a different way. As H says I know how to throw the strikes. Its like I know the letters to a word, I know the sounds of the letters to the words. I just need to string them together into a word. I need to string my strikes/blows/letters into a word, working on flow. I focus so much on getting the strike as perfect as I can I tend to be a little staccato in my movements. Less graceful, more stuttered if you will.

As it has been said…Slow is smooth, smooth is fast. I need to loosen up and just trust my body. I have been making progress on this. This week has been great I have been working my flow. I am focusing more on having fun, letting my body move the way I have trained it. I think that is the next step in my martial arts journey. Just letting my body do what it knows to do.


Monday 06/22/2020: 1 hour- 1 mile run, weight lifting, Calisthenics, and core work

Weight lifting: right after run

1) clean and press 65 lbs Olympic barbell x3 sets of 8
2) Dead Lifts 135 lbs Olympic barbell x3 sets of 6
3) 1 minute – about 60 Kettle Bell swings x 3 sets (I did these in between the DLs instead of resting)

Workout calisthenics word of the day was GREAT I added more core stuff to it. I did this workout as a superset. Three sets or x3

G) 15 Burpees
R) 30 Crunches
E) 15 Push Ups
A) 30 Star Jumps
T) 20 Hip Dips

Core
1) V – Ups x30
2) Sit Ups x30
3) Bicycle Crunches x30
4) 30 second Plank with Shoulder Touches

I am pooped and I realized I did not do my weakly post on Sunday so… will have to do that with my meal planning woot! Brain is borked. Might be lack of oxygen lol. I hate Burpees.

Tuesday 06/23/2020: 1 hour- 1 hour of Muay Thai training

Thank you for an awesome class Khun Kru Krysta!

My tailbone and lower back were hurting from my scoliosis so I modified the jumping jacks later in the workout to squats. I try not to let my physical/body limitations stop me from training. I train through it and work around it.

Training:

1) Jab, Cross, Hook, Cross, Switch Kick (we switched up between South Paw and Orthodox through round)
{jumping jacks for active recovery}
2) I fed Thai pads for H for second round
{jumping jacks for active recovery}

3) Jab, Cross, drop level Body Hook, Cross, Switch Kick (we switched up between South Paw and Orthodox through round)
{jumping jacks for active recovery}
4) I fed Thai pads for H for second round
{jumping jacks for active recovery}

5) Jab, Cross, Rear Elbow, Switch Knee (we switched up between South Paw and Orthodox through round)
{squats for active recovery}
6) I fed Thai pads for H for second round
{squats for active recovery}

7) Jab, Cross, Hook, Lead Elbow, Rear Knee, Lead Kick ( do what ever Kick shows itself, but I like Lead Kick in both south paw and orthodox for this drill) (we switched up between South Paw and Orthodox through round)
{squats for active recovery}
8 ) I fed Thai pads for H for second round
{squats for active recovery}

9) Jab, Cross, Thadmalach, tie up/clench 6 knees push off, double Kick
10) I fed Thai pads for H for second round

Woot! Another day training and getting better every day even if it’s by 1% those 1%’s add up.

Also my friend Kevin was in class Woot!

Wednesday 06/24/2020: 52 minutes- 1 mile run and 34 minute Muay Thai/boxing training

My running route was a little circuitous because the neighborhood I run through had the audacity of repaving their roads and driveways. 😝

I have a habit of overthinking my strikes, and then getting into my head. What that means is my strikes don’t flow. Sometimes I am struggling to get them in. They are not smooth and as we know smooth is fast.

H says I know the strikes forward and back. So it’s like I know the letters in a word, can spell the word, but not say the word. We worked on me saying the word.

So today’s training was working on my strikes. I was working on them to be smooth. I just focused on the my bodies shift through the strikes. It helped me smooth it out.

Training:
1) Jab, Cross
2) Jab, Cross, Hook
3) Jab, Cross, Hook, Cross
4) Jab, Cross, Uppercut, Cross
5) Jab, Cross, Hook, Rear Kick

Thursday 06/25/2020: 1.5 hours of Muay Thai and part of Kali training.

Today was a great day of training. We unfortunately had to leave early in the Kali class. We had to get home. Thank you Khun Kru Krysta for two great classes.

Muay Thai

1) Jab, Cross, Hook, Cross, Lead Kick (switching between Orthodox and South Paw stance)
2) I held pads for same combo for H

3) Jab, Cross, Body Hook, Rear Kick
4) I did this round twice because I was trying to correct my drop in level. I kept wanting to do a bob and weave motion and I just need to drop my level and use leverage to get the hook in.

5) Jab, Cross, Rear Elbow, Rear Knee, tie up, 10 knees, spin out opponent and double kick. (switching between Orthodox and South Paw stance)
6) I held pads for same combo for H

7) Jab, Cross, Uppercut, Lead #2 Elbow, Right Knee (switching between Orthodox and South Paw stance)
8 ) I held pads for same combo for H

9) Jab, Cross, Thadmala, Rear Knee, tie up/clench x6 skip knees, push off double kick
10) I held for H

That was a butt kicker. When you need to work on a combo or strike slow it down and work the technique. It will do you far more good to rep it out slowly till you get the correct feel.

Kali-

1) Cob Cob Heaven x6, Cob Cob Standard x6, Cob Cob Earth x6
2) Inward, Backhand, Inward, heaven, standard, earth
3) witik heaven, redondo heaven, witik standard, redondo standard, witik earth, redondo earth

It was great to get back into double stick training. ❤️

Saturday 06/27/2020: 2 hours of Kali/staff class and Muay Thai training

An amazing brain melting set of classes. Thank you Khun Kru Krysta.

In Kali we were doing asymmetrical staff drills, on both the left and right side. It makes your brain feel broken. I say that often but don’t explain it often. There have been some studies that show benefits for brain repair and growth. See Cognative Kali Ted talk TEDxUCLA. See also a UCLA Magazine article Movement And The Mind.

In Muay Thai: we worked on the Overhand punch. I was so happy to hear Khun Kru discuss this and mention that this punch is so often done wrong. You see it don’t wrong in MMA fights where it starts looking like a windmill. Then your beautiful face is unprotected and you will get punched in that pretty target. So just don’t windmill. I am paraphrasing of course, but you get the gist.

Training: {jumping jacks active recovery between rounds}

1) Jab, Overhand ( both in Orthodox and South Paw)
2) I held pads for H

3) Jab, Cross, Overhand ( w/ a side step either with lead leg if Orthodox against South Paw, or side step with rear leg if Ortho against ortho)
4) I held pads for H

5) Jab, Cross, Overhand, Rear Knee
6) I held pads for H

7) Jab, Cross, Overhand, Rear Knee, Rear Kick
8 ) I held pads for H

9) Jab, Overhand, Rear Knee, Rear Kick
10) I held pads for H

11) (focus form on getting back into stance) Jab, Cross, Switch Kick, switch stance,
Jab, Cross, Switch Kick repeat
12) (focus on more realistic applications change stepping down/forward)

Today was a great day of training. I had a lot of fun.


So yes this week has been great. Yes my scoliosis was acting up this week, but I work around it. I have been working on flow this week. Still working on agility every day. I am trying to trust that I know what I am doing.

I am working to make each strike/letter into a word, and hopefully eventually a song. I can’t take credit for that analogy. That analogy is H’s brain child. He came up with each strike in a combo being a letter, and making it flow into a word or smooth transition is what we are looking to do. In the end it makes sense to me so that is what is what I need.

I write it down and post it here because I hope it will help some one else. So if this helps you, make your strikes smoother, and help you string them together then Yay! I am so glad that it does. Let me know if they do.

Thank you for reading, if you enjoy this kind of blog, and like the combos/workouts I post. Please feel free to follow, and comment I would love to hear from you. Stay safe, stay active, and have a great week

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 06/01/2020: Need a reason to get started? Start your fitness today so you can fight for what you believe in today, and keep fighting tomorrow.

Skip to the workouts below if you don’t want to hear my thoughts on the world today.

With all that is going on in the world right now, and especially in the U.S.A. if you are needing a reason to get started on our fitness journey, or get into shape. You can start now so that you can fight for what you believe in and keep fighting tomorrow.

Being able to stand for hours, to get away when the violence breaks out, and being able to fall and avoid serious injury is paramount to going to a protest right now. At least it is in my country. I am sad to say.

I have a number of friends that don’t feel they can and/or are incapable due to medical reasons to protest and be there physically. That is totally fine, and there is much that you can do if you can’t physically handle the long hours, heat, and possible physicality. Some of the things you can do are; donate to organizations that are supporting the BLM, provide water, medical aid, medical supplies, legal support if you are a lawyer, confronting racism in all its forms, and just getting the word out.

But that being said the more healthy and fit you are, the more you can do from your couch, or home, or computer, than if you are sick and unable to contribute. So as much as you can do it is a great idea to start getting fit if you are not already on your own journey.

The Workouts

So this week marked the start of us being able to get back into the gym 3 days a week. So yup that means I got to train in Muay Thai 3 days this week. Woot!!! I am so happy to be back at my training. I am going to continue the running and calisthenics, because I am still trying to increase my agility. However, having my formal training means I feel like I am growing and learning again as a Martial Artist.


Monday 06/01/2020: 1 hour and 5 minutes – 1 mile run, 20 minute weight lifting, 32 minutes Calisthenics

12.48 minute 1 mile run according to my watch

20 minutes weight lifting:

1) Walking lunges with 45 lb Olympic barbell x60
2) Good Mornings with 45 lb Olympic barbell x18
3) Clean and press with 85 lb Olympic barbell
X15

32 minutes calisthenics

The WOTD is RAVIOLIS thanks to Dave I did the workout as a superset. The whole word done as a set x3.

R) 30 Crunches
A) 30 Star Jumps
V) 1 minute Bear Crawls
I) 25 Standing Knee Crunches
O) 30 Sit Ups
L) 15 Banded Mule Kicks
I) 25 Standing Knee Crunches
S) 30 seconds Fast Feet

Whew what a great workout, was able to get away from the news just for an hour. It was beautiful out. I could focus on me and the movement of my body. Now I can go back to being horrified at the state of things and figuring out how to help.

Tuesday 06/02/2020: Workout: 1 hour and 10 minutes Muay Thai Training.

I forgot to take a pic right after workout. No pic means it did not happen right? So on our way home we stopped so I could get some fruit! Snack time!

Thank you Khun Kru Krysta for the great class it was so much fun. And so great to see all of my friends and Muay Thai fam.

Training: ( at stations with masks 10 feet apart, and sanitation after two rounds each)

1) Lead Teep, Lead Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}
2) Reverse stance (south paw for me) Lead Teep, Lead Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}

3) Lead Teep, Rear Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}
4) Reverse stance (south paw for me) Lead Teep, Rear Kick, Cross, Hook, Rear Kick, Lead Teep
{jumping jacks}

5) Lead Teep, Lead Kick, Cross, Hook, Lead Kick, Lead Teep
{jumping jacks}
6) Reverse stance (south paw for me) Lead Teep, Lead Kick, Cross, Hook, Lead Kick, Lead Teep
{jumping jacks}

7) punch ball (Khun Kru Krysta dreamed up this dodge ball esq drill where you have to use target acquisition and speed to play)
{jumping jacks}
8 ) you take turns throwing balls for your partner
{jumping jacks}

9) Jab, Cross, Tac Malach or spearing was Elbow , Rear Knee, Rear Kick
{jumping jacks}
10) Reverse stance (south paw for me) Jab, Cross, Tac Malach or spearing was Elbow , Rear Knee, Rear Kick
{jumping jacks}

11) Cross, Jab, Lead Elbow, Lead Knee, Lead Kick, Lead Teep
{jumping jacks}
12) Reverse stance (south paw for me) Cross, Jab, Lead Elbow, Lead Knee, Lead Kick, Lead Teep
{jumping jacks}

It was a great day of training. Some days things click for me. Today south paw was not clicking. I felt flat footed and slow in south paw. But I just have to work on being springy in the stance I am not accustomed to.

H wanted me to put my fingers up to my eye like “the Japanese girls do”. Hahah, the stupid things I do for H. He thought it was cute. You would think he gets tired or nonchalant about that stuff because I am Japanese. 😂 everything I do is Japanese technically or at least hafa. Bwahahah!

Wednesday 06/03/2020: 45 minute workout- 1 mile run, and 30 minute calisthenics workout

If you were looking for a reason to get into shape how about doing it so that you can help resist racism and fight for the rights of all people. Fight against unnecessary violence from those police and LEO’s that think they can get away with it. Also you never know if you are in a protest and need to run, training now is only going to help. 🏃‍♀️🏃🏻‍♀️🏃🏽‍♀️🏃🏾‍♀️🏃🏿‍♀️

My word/workout of the day was RESIST NOW.

Workout and thoughts on fasted workout below:

Calisthenics RESIST NOW done as a superset x3

R) 30 Crunches
E) 15 Push Ups
S) 30 seconds Fast Feet
I) 30 Standing Knee Crunches up from 25
S) 30 seconds Fast Feet
T) 20 Hip Dips

N) 15 Jump Lunges
O) 30 Sit Ups
W) 15 Superman

Whew what a good workout. I am glad it’s done and I am glowing.

I worked out fasted. Which means I ran and did my workout without having eaten or drank anything for 10 hours. I can say I did not like it. I wanted to try it out. But I noticed five minutes into my run my legs were screaming tired and burning like I had been running for much longer. I did not feel like I had the reserves I needed to keep going. I completed my workout. I ended up getting a second wind in and was able to finish strong. I don’t think I will do that again. I am going to put at least something in my stomach next time.

But I am glad I tried it again after knowing and understanding my baseline body and how I normally feel on my runs.

Also wild blackberry bush, can grow into a tree??? I did not know!

Thursday 06/04/2020: Workout: 1 hour of Muay Thai training

Today was a busy crazy day! I was so exhausted but I put in the hours on the mat. Sometimes you have to come in and put hours into your training even if it’s not the best. Those hours add up, the repetition while tired will be burned into muscle memory.

Thanks Khun Kru Krysta for the great class.

Of course we did this in safe way, masks on, 10 feet away from each other, sanitizing each station before we moved to a new one after 2 rounds. Limited to only 10 people in the class total.

Training:

1) punch ball I was pitching to H
{jumping jacks}
2) my turn to play punch ball
{jumping jacks}

3) Jab, Cross, Uppercut, Cross, Rear Kick, Teep
{jumping jacks}
4) Jab, Cross, Uppercut, Cross, Lead Kick, Teep
{jumping jacks}

5) Jab, Cross, Overhand, Cross, Rear Kick
{jumping jacks}
6) Jab, Cross, Overhand, Cross, Lead Kick
{jumping jacks}

7) on pads- Reverse stance (south paw for me) Jab, Cross, Uppercut, Cross, Rear Kick, Teep
{jumping jacks}
8 ) holding pads- Reverse stance (standard for h) Jab, Cross, Uppercut, Cross, Lead Kick, Teep
{jumping jacks}

We were goofing off when taking pictures. So here you can see that.

Get out there and start working out so you can fight for what you believe in. Yay!

Saturday 06/06/2020: Thursday 06/04/2020: Workout: 1 hour of Muay Thai training

Thank you Khun Kru Krysta

I needed today’s training, punching and kicking a bag, punching and kicking a dummy was cathartic.

Training:

1) Jab, Rear Kick
{jumping jacks}
2) opposite side stance (south paw for me) Jab, Rear Kick
{jumping jacks}

3) Jab, Cross, Hook, Rear Kick
{jumping jacks}
4) opposite side stance (south paw for me) Jab, Cross, Hook, Rear Kick
{jumping jacks}

5) pad rounds- Jab, Cross, Body Hook, Rear Kick
{jumping jacks}
6) I held pads feedin H -Jab, Cross, Body Hook, Rear Kick
{jump squats I did this with pads and belly pad on, woot}

7) Jab, Cross, Overhand, Hook, Rear Kick
{jumping jacks}
8 ) opposite side stance (south paw for me) Jab, Cross, Overhand, Hook, Rear Kick
{jumping jacks}

9) Jab, Cross, Body Hook, Head Hook, Rear Kick
{jumping jacks}
10) opposite side stance (south paw for me) Jab, Cross, Body Hook, Head Hook, Rear Kick
{jumping jacks}

11) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
12) held pads for H – Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
13) Opposite side stance (south paw for me) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick
14) held pads for H- Opposite side stance (standard for H) Jab, Cross, Uppercut, Uppercut, Hook, Rear Kick

It was a great training day. I am exhausted. Need to Thai oil my calves.


5 days of training and 3 of those days we are back to Muay Thai! Woot! We have Tuesday and Thrusday classes again. Yay!

This has been a crazy and emotional week. I have had people from my past out of the blue apologizing for racist remarks and things they did to me and around me. This had dredged up painful memories and thoughts from the past that I thought I was over with and dealt with. The news has had me in between tears and fits of anger. So getting into the gym and hitting the bag, dummies, and pads has been cathartic.

If I had to recommend anything right now. Learn a marshal art, learn how to defend yourself, and then you can defend others around you that can’t. It will help you feel more confident, and will help you get into shape. It gives you a goal to shoot for and allow you to work out say some of the anger you might have when you see idiots making idiotic choices and decisions in politics and in public.

I was able to get to a protest in my community that was supporting BLM. I brought water, and I am happy to say it was all peaceful in my area.

What ever you believe stay safe out there. Keep working on your goals and if you are starting out your fitness journey, or trying to figure out how to start, please feel free to comment. Comment about anything really if you want. Like and subscribe if you want to follow my workout journey, and listen to my thoughts.