Tag: Weightlifting

Training Martial Arts 5/10/2021: Supplements the Dirty Word

Daily Vitamin I take

Yup I am going to go there… This topic is very divisive. I have seen people tow the line for supplements, and I have seen people poo poo supplements. So I am going to talk about the supplements I take and why.

I am not affiliated with any supplement company and all views on supplements I take are just my honest views. I just think this might help someone out there navigate the multibillion dollar mess and quagmire you can get lost in when looking into taking supplements.

I have often noticed that the people who push the supplements the most have the most to gain from you following their lead. They are often affiliated with that supplement company.

I have read people dismissing all supplements and in some cases demonizing them. All you have to do is type in to google ‘why are supplements bad for you?’, and you will have a plethora of people telling you why they are bad and some will have horror stories about bad things that happen. I think it is important to read those too. Just understand what you are reading, and what their motivation is for writing.

I am not here to judge either extreme. I will say though that you should take everything you read and hear with a grain of salt. See if you can find a reason for person A disregarding a product (for instance, they may have had a bad reaction, or may have been ripped off). Alternately if a person B is promoting a product, why are they promoting it? Maybe it has helped them, and maybe they get a kick back from the company.

In any case read everything, study and learn what you can. You and your body are different and what works for me may not work for you.

Some Websites That Are Worth Reading On Supplements

https://www.bodybuilding.com/content/the-8-supplements-for-strength-athletes-and-bodybuilders.html

What Supplements Should I Take and Which Ones Should I Avoid?

Lets start with… What is a supplement?

In this case a Dietary Supplement is a just that a capsule, powder, gummy, tablet, energy drink, and energy bar. It is any one of those things you ingest to supplement your diet. They contain vitamins, minerals, and nutrients you normally get from food. Some popular supplements contain vitamin D, B12, minerals like calcium and iron, probiotics, stimulants like caffeine, herbs like garlic and tumeric, and collagen. Just to name some of them.

Some companies add more to their products, extra dyes, sugars, preservatives, etc.

Almost every person uses at least one supplement a day. (Daily vitamin, Caffeine in the form of your favorite beverage, etc)

Why use a supplement?

Supplements are used to add your diet and supplement your diet if you are not eating a full and nutritious diet.

Lets face it most of us are not eating like we should. We know we should eat a more nutritious meal on time, but our fast paced life gets in the way, and you may be shoving a granola bar into your mouth between meetings. Sometimes we don’t eat as nutritious and complete a meal because we have dietary restrictions like Lactose intolerance, allergies, or we are vegetarian.

Whether we have health restrictions or ones of our own making they still limit the nutrients that we can get in. This is a good time to supplement.

Doctors often prescribe supplements, like mind prescribed vitamin D for me.

What to be wary of?

If the supplement is promising anything… but mainly, weight loss, detox, and laxatives.

Supplements are not going to cure an sickness or ailment. If it promises to do that run far far away.

How do I know I am getting quality supplements?

That is a good question and you can verify that the supplement you are looking into has been tested and verified by these independent organizations:

  1. NSF international
  2. U.S. Farmacopia
  3. ConsumerLab.com

These independent organizations above test the products to makes sure that they, properly manufactured, are made with the ingredients printed on the label, that they contain the amounts printed on the label, and that they do not contain harmful levels of contaminants.

Ok… don’t just take my word for it, read for yourself, learn what you can and what the different supplements can do for you.

Here is what I use and why. It has changed over time and will continue to change as I learn more, and my activity changes.

Coffee/Tea every morning – I enjoy the act of sitting and waking up with a cup of coffee or tea, caffeine gives me a pick me up

Daily Vitamin I Take:

  1. Vitamin D – Doctor prescribed because I was dangerously low. I do try to get out in the sun daily thought to make it naturally
  2. Fish oil – Omega 3 fatty acids, helps reduce inflammation, heart health, eye health, and skin. (it helps more than that but those are the reasons I take it)
  3. Turmeric – Anti inflammatory, antioxidant
  4. Glucosamine and Chondroitin – for joint care – commonly found in cartilage, and I don’t chew the cartilage like my Japanese grandparents do. I find the mouth feel unpleasant.
  5. L- Lysine – this is an amino acid that the body cannot make, I use it for athletic performance

Performance Supplements: I take as needed, 3 to 4 days a week.

  1. BCAA – ON (Optimum Nutrition) Amino Energy – Also known as Branch Chain Amino Acids. Of the 9 essential amino acids your body needs for muscle building and proper function, 3 of them are BCAA’s. Leucine, Isoleucine, and Valine. You can get these from protein rich foods. I have a hard time eating enough protein. I was a vegetarian for a long time. So this helps me get them in.
    • Helps with muscle growth
    • Decreased muscle soreness
    • Reduce muscle fatigue
    • Prevent Muscle wasting (or when your body cannibalizes your muscles during a workout due to lack of energy.)
  2. ON Whey Protein Isolate/Concentrate Powder – I use it to supplement my protein intake. I don’t eat enough protein, I cannot sit down to a huge steak and sit and eat it. I am lactose intolerant and this is the only Whey that does not kill my stomach. Whey Protein Isolates have only up to 1 gram of lactose, so I can consume this with little to no negative effects.
  3. ON Collagen – major component of your tendons, joints and connective tissue. Again not really a meat eater, and hate chewing on connective tissue, so this helps me get that in.
    • helps with hair and nails
    • skin
    • joint mobility
  4. ON Creatine – You can get this from meat and animal protein. I use this cause I don’t eat a lot of meat and I am lactose intolerant so I don’t drink milk.
    • helps build lean muscle
    • increase high intensity exercise capacity
    • increase bone mass
    • increase muscle strength
    • helps speed recovery
    • has been proven to increase athletic performance.
  5. ON Beta Alanine – increases muscle performance by increasing exercise capacity and decreasing muscle fatigue.
    • exercise capacity
    • reduce muscle fatigue
    • anti aging
    • immune enhancing
    • antioxidant
  6. L – Carnatine – helps the body turn fat in to energy. I use this sparingly.

Do I use these performance supplements every day? Nope, I often use them on days where I have been active all day. Or I have a very heavy workout day ahead of me. For instance. I have 3 solid hours of working out I do on Saturday and Sunday, (Muay Thai, Kali, and weight lifting). On days like today I just ran and did my weight lifting workout. I only used the BCAA mix, for decrease muscle soreness, decrease muscle fatigue, and preventing muscle wasting. On days I don’t workout at all I don’t take these workout supplements.

Do I recommend that every person needs to use these? Oh heck no. When I was first working out only half an hour to an hour a day… nah I did not need it. I did not use supplements then.

If you are starting out (working out) and just getting going, chances are you are not going to need this. These are supplements, things to help you keep your performance at a level where you are progressing. Chances are if you are upping your workout program you will notice when your body needs help.

If you can eat all the protein, vegetables, and dairy you need, you won’t need as much supplementation.

Also talk to your doctor about supplements before taking any. Some can mess with your blood sugar levels and you just may not need them.

Did I decide to take every single one of these all at once? That would be a negative again, when I started to increase my workouts, I just used BCAA’s for a year. Then I realized after research that creatine was not the big scary supplement I thought it was. It was not going to make me look like some male body builder. So I added that. This year I added whey protein powder to try to help increase my protein intake.

What I am saying is my adaptation to supplements has grown organically. I notice a decrease in my ability, or I am healing slower due to an increase in muscle damage I am doing. I evaluate my nutrition, and supplement intake and I adjust.

This is an ever changing, adapting, sometimes increasing, sometimes removing a supplement part of my training.

Supplement is not the big bad word at all. We all take something, even if it is in the form of a multivitamin or you favorite cup of Java in the morning.

Maintenance Eating Week? I think 5th week.

OK so this week I will just say my protein intake has been terrible. I only averaged about half of what I needed to do this week every day. Sunday I got close to what I needed, and that was with me adding two protein shakes, and eating three extra eggs.

So goals for next week is to meet protein needs. I am doing well with carbs and fats… just need to keep pushing the protein. Especially with the way I have been weight training. Protein focus is what I need to do. I love veggies so much though.

MACRO AVERAGES
 Day 1Day 2Day 3Day 4Day 5Day 6Day 7AverageGoalDifference
Protein891108185113149154111.57142921098.42857143
Carbs324263233210127157255224.14285724520.85714286
Fat1138593869911210298.571428610910.42857143
           
Calories266922572093195418512232255422302801571

Training 5/10/2021: 1 hour – 1 mile run, Upper body Weight lifting

So back at it again. Today’s was upper body weight lifting day. Specifically back, shoulders, triceps, and abs.

I got my mile run in.

Woo this upper body workout was tough on my shoulders. But it was a good burn today. So one day I will be buff.

I am not good at chin ups, so I am doing them inclined so I am on my heels with a flat plank body while pull up.

Did my core stuff, it was a little twinge on my back but I made sure to stabilize my back during it.

Weight lifting: back, shoulders ,triceps, abs

1) inclined under hand chin ups- 8, 8, 7, 7

2) standing dumbbell tricep overhead extensions- 15, 15, 15, 15

3) standing dumbbell lateral raises – 10, 10, 10

4) leaning shoulder front raises – 10, 10, 10, 10

3 supersets below: do all exercises in a set before taking a break

Superset 1: do this set x4
1) standing dumbbell upright row- 12, 12, 12, 12
2) dumbbell back fly – 12, 12, 12, 12

Superset 2: do this set x3
1) seated tricep overhead extensions – 12, 12, 12
2) overhead resistance band tricep extensions – 12, 12, 12

Superset 3: do this set x3
1) crunch into side to side crunches – 20, 20, 20
2) sit ups into twists – 20, 20, 20
3) upper crunches – 20, 20, 20

Training 5/11/2021: 1 hour of Muay Thai

Today was a good day of training. It was good because it was a test of my endurance. I work a job where I am on my feet. I was at work till about an hour and a half before my Muay Thai class. I was up at 4:30 am, and did not get home till 3 pm.

Man I was pooped. But I did it…I worked on my form, and tried to remember to keep my hands up.

I also got a chance to talk to Professor Pedro Sauer. He is an amazingly sweet man and takes the time to speak to all of his students. He gave me pointers about training and I am so great full.

I am a lucky woman, I have been able to learn, bump elbows, and train with living legends in the martial arts world.

Thank you Khun Kru Krysta for a great class.

Training 5/15/2021 Workout: 2 hours and 45 minutes, Muay Thai, Kali, abs weight lifting lower body

Today was a great day of training. I ended up taking 3 days off of training. I did not realize how much I needed the rest.

Muay Thai:
1) jump rope warm up
2) jab, catch, jab drill
3) cross, parry, cross drill
4) hook, high elbow cover, hook drill

5) respond to the jab cross hook, return a hook, cross, lead kick
6) fed pads for H

7) respond to jab cross hook, high elbow cover and return a jab/strike, cross, hook, rear kick
8 ) fed pads for H

9) respond to jab cross hook, you bob and weave on the hook, return a hook to torso, cross, lead knee
10) fed pads for H

11) pop the leather where we responded to the jab cross hook
12) same as previous round

Kali:

We worked the Running Saint Rafael. Broke it down into three parts, abisadario 3, triple ordabise, umbrella 3

Weight lifting: Lower Body Quads and Glutes

1) dumbbell squats – reps – 20, 20, 20, 20
2) standing leg extensions- reps each side – 12, 12, 12

Superset: do each full set before taking a break
1) barbell hip thrust – reps – 12, 12, 12, 12
2) floor glute bridges with a plate – reps- 12, 12, 12, 12

Superset: do each full set before taking a rest
1) abductor with resistance band – reps- 15, 15, 15
2) dumbbell sumo squats – reps – 15, 15, 15

Training 5/16/2021 Workout: 2.5 hours – Muay Thai practice and lower body weight lifting

Today I found out one of the instructors I had the honor to learn from in seminars died. It is a great loss to the Muay Thai community and family. We are all so very saddened by this news.

He has touched so many of us, and his love for the art of Muay Thai transferred to all around him.

I can’t think of a better way to honor his memory in but to practice and work on the art he so loved and dedicated his life to.

Khun Kru Krysta also gave us a gift and demonstrated and taught us Ajarn Sangtiennoi’s Wai Kru. He taught her when she was in Thailand.

May his memory soar and continue in history. Those that love him will remember forever in their hearts.

In honor of Sangtiennoi Muay Thai training: 1.5 hours

Pad work and Sparring practice
1) I am working on bringing my hands back to my face.
2) tightening my high elbow cover
3) keeping my head moving
4) changing up my strategy in sparring, not aggress all the time, let them come to me. Range management, staying just outside of range and then getting in for strikes.

Weight lifting: glutes and hamstrings focus

Let me tell you getting kicked a lot makes this leg day hard to get through. Lol

1) barbell Romanian Dead Lifts – reps – 10, 10, 10, 10
2) barbell alternating reverse lunges- reps each side – 20, 20, 20, 20
3) dumbbell Bulgarian split squats – reps each side- 12, 12, 12, 12
4) kneeling resistance band pull through – reps – 15, 15, 15

Do you use supplements? Have you been afraid to use them? Are you going to try some in the future?

I sometimes eat these protein bars as well. Again to get the protein in I need to meet my macros.

Thank you all for reading, I hope it helped at least a little. Let me know what you think in comments, please like, and subscribe if you want to see more. I post more often on my instagram page @sharpcupcake

As always, Don’t Photo Edit, Just Go Get It!

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

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

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

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

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

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

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

Here is my training for the week.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Training:

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

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

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

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

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

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

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

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

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

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

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

Tuesday/day 8
3x word set

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

Wednesday/day 9
3x set

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

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

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

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

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

Thank you Khun Kru Krysta for a great class.

Training:

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

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

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

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

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

This was a fantastic day of training.

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

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

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

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

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

LEGENDARY

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

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

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

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

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

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

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

We just added naotec kick to one of the drills.

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

Thank you Khun Kru Krysta for the great class.

What do you do to train during this time?

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

What was your experience if you got the vaccine already?

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

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

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

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

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

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

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

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

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

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

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

1 mile run

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

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

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

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

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

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

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

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

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

1 mile run

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

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

Thursday 11/05/2020: hour of Muay Thai

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

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

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

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

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

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

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

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

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

Thank you Khun Kru Krysta for a great class!

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

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

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

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

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

video up on my instagram #sharpcupcake

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

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

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

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

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

Sometimes for some people you can use these for motivation:

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

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

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

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

If you liked this blog, please let me know with a like. If you want to see more of my adventures subscribe, and of course leave a comment if you want to say something.

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

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

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

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

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

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

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


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

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

1 mile run

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


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

10 minutes of Shadow Boxing

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

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


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

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

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

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

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

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

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

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

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

Thursday 08/20/2020: 1 Muay Thai Training

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Weight lifting for the week of 8/19/2019…Birthday, Surgery, and deadlifts oh my

55 minute workout… This is the weight lifting workout that I am doing for this week. Today I had to work in the morning. I ate breakfast but did not get out of work till 1 pm. I went directly to the gym, and missed eating lunch. I could feel it. My body was tired and pulling at reserves. I don’t like feeling that way in my workout. It feels like I am running out of steam, my muscles are fighting to do what I ask. So I will endeavor not to do that again, after I got done at the gym, I went and got a snack for lunch (a small 1/2 cup salad from my grocery store), then had to go get my husband from the metro.

So here I am. We just ate dinner, and I am feeling better. I got my workout in and everything is good.

This week and last week have been a bit of a challenge. My birthday was last week, my baby girl had a tonsillectomy and adenoidectomy. This has made training a little crazy. But I got it in, and she is doing well. Healing every day and feeling much better. I am happy about all of this.

Here is my workout:

Run:

  1. I started with an 20 min run. I ended up getting a 12.20 minute mile today. Not my best but not the worst either.

Weightlifting: 35 minutes
This workout was done in as a superset. (A superset is when you do two exercises together without a break in between them. There is typically a short 10 to 20 second break between the sets of two exercises before you start a second, or third set.)

  1. Reverse lunge and press – 20 lbs dumbbells each hand, reps – 10,10,10
  2. Push ups reps – 3 sets of 20 each
  3. Pike crunch reps- 25, 25, 25
  4. Flutter kicks reps- 3 sets of 30 seconds as many as you can
  5. Bent over rows 30 lbs each hand reps- 10, 10, 10
  6. Good mornings 45 lbs Olympic bar reps- 10, 10, 10
  7. Dead Lifts 135 lbs reps- 10, 8, 6

Thank you for reading. Have a great day! Keep working to be the best you that you can be. Respect to you.

Weight lifting workout for the week of 6/10/2019… Great Day

50 min weight lifting workout

I had plenty of time today. The only thing that was hindering me today, was how tired I was. Yesterday we went on a 3 mile hike. It was wonderful. We hiked through the forest to a small beach, then we hiked back. That hike was so relaxing and the beach was amazing. Just what I needed after a really crazy, and this next week is going to be nuts.

workout:

  • 20 min HIIT run
    • 3 min warm up, 5 min HIIT (Run sprint 1 minute, Run 1 minute), 1 min walk, 4 min HIIT, 5 min run steady state, 2 min cool down

      Do these next 4 exercises in a superset (superset, means do both exercises back to back with no rest, 30 minute rest between each two sets)
  • Tripod tricep row 35 lbs, reps-12 left, 12 right, 12 left, 12 right, 12 left 12 right
  • Reverse double leg pike crunch reps- 20, 20, 20
  • Bulgarian Split Squats reps- 15 left, 15 right, 15 left, 15 right, 15 left, 15 right,
  • Squat and press 20 lb each hand, reps- 8, 10, 10
  • Good mornings 65 lbs, reps- 10, 10, 10
  • Dead Lifts 115 lbs, reps- 8, 8,

This was a great workout, and I am happy I did it. I can already feel it, I am going to be sore tomorrow.

If you try this workout let me know what you think. Thank you for reading. Have a great day! I have to go to work now. =)

Friday workout …on holiday/vacation, no gym no worries

Took a picture next to the big chocolate bar!

Went to the gym again today. 35 minute workout. I only did a 10 minute steady state run for warm up. I ended up getting 20,567 steps in at the park yesterday. We are going back again today so was not worried about cardio today.

Ok so you don’t have to have a gym to stay on track. Hah on track! We have been to riding so many roller coasters and some of them have had crazy tracks. But I digress.

In your hotel room all you need is space and time. Try these exercises while on vacation or just a business trip away from home.

No gym needed:

  • Crunches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Scissors ankle touches do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • planks do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • plank to palms (from plank one hand at a time go to push up position and back down again) do as many as you can for 1 minute reps- 1 min, 1 min, 1 min
  • Air Squats reps- 30, 30, 30
  • side lunges reps- 30, 30, 30
  • chair dips do as many as you can for 1 minute reps- 1 min, 1 min, 1 min

This is just a small amount of the things you can do. Take a 15 min rest between each and do at least 3 rounds of each.

My workout today was this:

  • 10 min warm run
  • Tripod tricep rows 30 lbs reps- 15, 13, 12
  • Hip thrusts or hip bridges 35 lbs reps- 15, 15, 15
  • bicycle crunches with ankle touches reps- 20, 20, 20
  • pike crunches are reps- 12, 12, 12

I left before everyone in my family was awake so I should get back and go get breakfast with them. Stay hydrated and have a great weekend! We are off to ride more roller coasters and see the animals in the zoo today. Thanks for reading.

Weight Lifting workout for the week of 4/1/2019…listening to your body

1 hour work out, 20 minute run with 40 minute weight lifting set. I still have some congestion from my cold so instead of doing a HIIT run. I decided just do a regular steady paced run.

I normally like to do HIIT run on Monday, Wednesday and Friday, but thought my lungs would be better off not doing that today. Listening to your body is important. Also of note…Not letting your brain tell you that you are going to lose progress because you skipped a HIIT run is also important. =) Small victories are good to celebrate.

Workout: 1 hour (Monday, Wednesday, and Friday)

Run:
20 minute steady pace run

Weight lifting:

  • Bent Leg Crunch – works upper abs – reps 15, 15, 15
  • Reverse Crunch – works lower abs – reps 12, 12, 12
  • V ups – works 6 pack area – reps 15, 12, 12
  • Russian Twist – 10 lb weight words lateral abs – 30, 30, 30
  • Hand walk plank with knee to elbow – works all core – 20
  • Seated dumbbell press – 20 lbs works shoulder – reps 12, 12, 12
  • Rear Delt Cable cross body pull – 10 lbs works shoulder delts – reps 10, 10, 10
  • Round the world dumbbell – 10 lbs works shoulder – reps 15, 15, 15
  • Front raises, and side raises – 7.5 lbs works shoulder – reps 12, 12, 12

So I got it done. I got dinner made. I need to head to work. Today I focused on core and shoulders. I tend to do a lot of glute and leg work. So switching up the routine a little.

Hope you have a great week. Thanks for reading.