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.

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

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

video up on my instagram #sharpcupcake

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

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

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

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

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

Sometimes for some people you can use these for motivation:

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

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

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

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

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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:


  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.


  • 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)

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.