Tag: workout

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

On By Thinks with SpinksIn Fitness, JKD, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment

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

  • Proof I wear bright colors running, my trainer was worried I was not wearing bright enough colors

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

On By Thinks with SpinksIn Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment

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 07/13/2020: How do you stop overthinking, and just start doing?

On By Thinks with SpinksIn Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, workoutLeave a comment

I am… I am often told I am proficient Muay Thai skills. I have clocked about 2 1/2 years of training with an instructor or at seminars. To give you perspective. April of this year would have been my 2 year mark since officially starting Muay Thai. What this means is that an average person will clock 2 classes a week, each class is about an hour, so 2 hours a week. I was clocking 5 classes or 5 hours a week. I often say mat time is key, even if it feels like you are not learning anything, or you are messing everything up. I can teach people the basics of Muay Thai no problem.

I say all this above because my biggest problem right now is getting into my head, or overthinking things. I need to just trust that I know the strikes and let my body do its thang.

I am going to work on getting back into my flow. Sabai Sabai as coaches in Thailand say to their Muay Thai students. I am going to work on making the training fun, and less about just making sure I execute the strikes 100%

I write more about Sabai Sabai in my Thursday training entry, if you are interested.

Monday 07/13/2020: 47 minutes – 1 mile run, and 34 minute Calisthenics workout

I woke up late for me, 8:30 am. I could not get myself to get out of bed. So I dragged myself out of bed, went on my run, and did my Calisthenics workout.

Workout of the day: MUSCLE MAKER thanks for the words thank you Patricia Church-Reeves. Both words done as a superset, 1 min rest between sets. Each superset done x3.

M) 30 Plank Jacks
U) 30 Bicycle Crunches
S) 30 seconds Fast Feet
C) 20 High Knees
L) 15 Mule Kicks (with resistance band, 15 each leg)
E) 15 Push Ups

M) 30 Plank Jacks
A) 30 Star Jumps
K) 20 Russian Twists (with 25lb Kettle Bell)
E) 15 Push Ups
R) 30 Explosive Sit Ups (changed from Crunches cause I wanted more difficulty)

I was drenched and it was a great workout. I did it fasted and ended up having brunch at 11 instead of breakfast. Lol

Tuesday 07/14/2020: 1 hour and 15 minutes Muay Thai Training

We worked on on the same combos we did on Saturday however, instead of doing it as partner drills we worked on pads. We were focusing on power and strike response. So we added shields after every combo. And boy do my shins feel it today.

We worked on some kick response drills after class. Which is opponent strikes, and you immediately kick back. This is done to speed up your response and get you conditioned to strike back when you are hit. My shins were throbbing at the end of the night.

Kun Kru Krysta changed up the active rest today and we had to do skip knees between rounds. It was so hard and great. Thank you so much Khun Kru Krysta.

Training: 25 skip knees between rounds

1) Jab, Cross, Lead Teep, Jab, Cross, Rear Teep…repeat
2) I held pads for H

3) Jab, Cross, Rear Kick miss, Rear Side Kick Jab, Cross, Rear Kick shielded, Lead Teep Jab, Cross, Rear Kick shielded, Lead Side Kick
4) I held pads for H

5) Jab, Cross, Hook, Chain Elbow Strike, Spinning Rear Elbow, Teep
6) I held pads for H

7) Jab, Cross, Long Hook, Spinning Back Fist (focus on range management you need to throw a Long Hook, and not step to deeply for back fist)
8 ) I held pads for H Burnout Drill

9) Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Cross, Hook, Switch Kick, Lead Shield
10) I held for H

Kick Response

1) Rear Kick, opponent shields returns kick
2) Lead Kick, opponent shields returns kick

So something I don’t write about often is the rolling out process. Cause I hate it. Muay Thai will F up your shins if you don’t roll out the knots. Those adhesions will also hinder your mobility. Muay Thai is not the only sport to cause adhesions. Most sports you get them only in the muscle. But in Muay Thai you get the swelling, bumps, adhesions on your bony parts like your shins.

It sucks to roll out, it hurts to roll out, but it is necessary. The pic with lacross ball, Tiger Tail, and Thai Oil are my main tools. That and a foam roller. It will hurt but, sometimes you have to do the hurt work to grow.

Wednesday 07/15/2020: 1 hour workout. 1.5 mile run, 28 min Calisthenics, 10 min Core workout

A little bit of work and sweat equity will pay off in the end. That is what I told myself today when I woke up not wanting to do a workout this morning. It was hard to get up and get my butt out the door but I did it. Bonus I feel accomplished for going on my run and doing a tough workout.

Not everyday is going to be sunshine and roses. So celebrate the accomplishments you get through that day. I got up at 7 am and got my butt out the door first thing.

Workout: Calisthenics workout of the day is SHAKE and BAKE, thank you Carver Hudson for the word. Words done as a superset each superset x 3 – this was heavy in agility and leg work so I added a core workout after it.

S) 30 seconds Fast Feet
A) 30 Star Jumps
K) 20 Russian Twists (w/ 25 lb Kettle Bell)
E) 15 Push Ups

B ) 20 Squat Jumps
A) A) 30 Star Jumps
K) 20 Russian Twists (w/ 25 lb Kettle Bell)

Workout: I did the Dana Linn Bailey 10 min core workout

https://www.google.com/search?client=safari&channel=iphone_bm&ei=TR0PX4LAEI7DytMPtPGX4AU&q=dana+linn+bailey+10+min+ab+workout&oq=dana+linn+bailey+10+min+ab&gs_lcp=ChNtb2JpbGUtZ3dzLXdpei1zZXJwEAEYATIFCCEQoAEyBQghEKABOgoILhCxAxBDEJMCOgIIADoGCAAQBxAeOgQIABBDOgcIABBGEPsBOgUIIRCrAjoICCEQFhAdEB5Q0SdYx0JgllFoAHAAeACAAa8BiAHIB5IBAzguM5gBAKABAQ&sclient=mobile-gws-wiz-serp#kpvalbx=_WR0PX-WTIdmJytMP356dsAU44


Get out there, get active, and fight for what you believe in.

Thursday 07/16/2020: 1 hour of Muay Thai training

Ok today… let’s just say I was really having a hard time finding my flow, finding my rhythm. My instructor told me “Sabai, sabai.” [pron. suh-BYE suh-BYE]. From my understanding there is no literal translation in English. Like most words in Asian languages it has more than one meaning. (I experienced the same thing in Japanese when talking to my grandma and mother.) However, it is the Thai way to say: relaxation, happiness, peace, go with the flow.

I tried to let go. Slow down my pace, stop trying to force the moves, and took a beat to center myself and feel the flow/change as my body moved through the drills. It took a few rounds for me to get back into the flow.

I write this because I told myself I would record all aspects of my training and here is one part. The lack of flow and ability to get into my training right away. Everything is not going to be perfect every day.

On top of it all my shins are killing me wee! So today’s training was great but took me a sec to get into.

Also we did a new burn out between drills about 4 times I loved. It was : Squat and lead kick, Squat and rear kick. I loved it.

Thank you Khun Kru Krysta Scharlach for a great class.

Training: {squats/jump squats, and squat kicks between rounds}

1) Lead Kick, Cross, Hook, Rear Kick
2) I held pads for H

3) south paw stance- Lead Kick, Cross, Hook, Rear Kick
4) Teep, Lead Kick, Cross, Hook, Rear Kick

5) I held pads for H
6) south paw stance- Teep, Lead Kick, Cross, Hook, Rear Kick

7) Jab, Cross, Lead Kick, Rear Kick (a favorite combo of mine)
8 ) I held pads for H

9) south paw stance- Jab, Cross, Lead Kick, Rear Kick (a favorite combo of mine)
10) Hop Kick, Cross, Rear Knee, Rear Kick

11) I held pads for H
12) south paw stance- Hop Kick, Cross, Rear Knee, Rear Kick Burnout

13) Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Hook, Cross, Rear Kick
14) I held for H

So in the end it was a good day of training. I put the time in on the mat and will continue to try to grow.

Saturday 07/18/2020: 2 hours of Staff/Kali and Muay Thai trainingand core workout


It was an awesome set of classes thank you for taking your time to teach Khun Kru Krysta 🙏🙏.


In boxing the power comes not only from your arms, it arguably comes more from your hips. Just like in Muay Thai the power comes from the snap of you Hip/torso, and the turn.


Today because my body was tired and my leg/knee/shin/ankle were letting me know I focused less on power and more on flow, mechanics, and weight shifting.

Kali:
Full Box – Opponent throws a 15, you roof shield, return a 1 angle strike, they meet your strike, return A 4 strike, you stop it with a downward strike, you return a 3 strike, they block, and return a 2 you shield that strike, you throw an angle 15 strike and you continue on. It’s hard to write out our training some times. So the short hand is easier to write.


Main combo for Kali was – Full Box – angles 15,1,4,3,2 repeat
Switch it up by changing hand positions so that you use back hand on 4, block 3, return backhand 2, roof shield the 15, switch hand positions to forehand.


One of the main things I like about Kali with staves is the fact that when you do the above drill with single stick, double stick, or staff the way you move your body changes. That alone makes this Kali so mind bending. I Love training this art❤️.

raining Muay Thai: I did pushups between rounds for active rest

1) Jab, Cross, Rear Knee, Jab, Cross, Lead Knee
2) South Paw: Jab, Cross, Rear Knee, Jab, Cross, Lead Knee

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

5) Jab, Cross, Rear Knee, Lead Elbow, Rear Elbow, Rear Knee- then either lean, tie up and skip knee #2, Rear Kick
6) I held pads for H

7) to baby my leg I did burn out: Jab, Cross, uppercut, uppercut
Class did: Jab, Cross, Jab, Cross, Lead Kick, Rear kickJab, Cross, Jab, Cross, Lead Kick, Lead KickJab, Cross, Jab, Cross, Rear Kick, Rear Kick

I had a good time today. Got to see two of my old trainers I have not seen in ages and got to practice martial arts I love.

So there it is. This week was a great week of training. I am working on just going with the flow. Letting my training flow, not concentrating so hard on making it the best all the time. Sabai Sabai… let mey body move through the motions. Let the mechanics of my body work like it is supposed to and trained to do. Giving myself patience, and just working the matrtial arts I love.

I hear that my form is fantastic from my trainers. I am learning though that if I force the strikes, and not trust my body, I am not smooth. Slow is smooth, Smooth is Fast!

I will keep working on it. I hope you can keep working on what you are passionate about as well.

Thank you for reading, and if you like it my blog, please feel free to subscribe and like it. Comment below, if you have any questions.

Workout/Martial Arts 07/06/2020: Partner Drills, Thinking about your next step you are already behind.

On By Thinks with SpinksIn Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, workoutLeave a comment

This week H and I started Partner Drills. I am happy we did.

If you are unaware of what partner drills were, its where you practice a combo on a partner, they counter the attacks/shield/or block the attacks. They then practice the same combo on you.

This helps us in learning to see the attacks coming. This helps to learn to shield attacks, coutner them and return an atack. It helps you work the blocks and lets you feel what it feels like when you do block. You don’t get this training when you work on your own. You don’t get this training when you work on the heavy bag, and you don’t get this kind of training when you shadow box.

This kind of training you have to have a partner for. I am lucky that H and I are life partners and partners who practice Muay Thai. We can carve out a little space on the mat and work the combos/drills. My fellow students in class cannot train the way we are becuase they don’t have anyone they can train with, in this 2020 Covid19 Pandemic crap of a year.

I like partner drills. I love Muay Thai. I just get very nervous still after all this training time when a flurry of blows comes at me. I can counter/shield/return atacks to a certain point. Then my brain goes … ack!!!… things are coming at your face and body. My brain shuts down, and I start overthinking things.

In a fight or sparring match, thinking about your next step you are already behind.

What does this sentence above mean? When you are blocking, countering attacks, if you see an incoming strike, and stop to think about what to do, you will never be fast enough to come up with a solution and then excecute your counter. You have to drill and train what to do when an atack comes in, so your body is in motion already by the time the strike comes in.

Can you guess what I am working on this next week?

Monday 07/06/2020: 25 minutes – mile run and core workout

Woke up at 7:30 went for a run and did just a core workout. Still really sore from Muay Thai training on Saturday. So I am giving my body a rest.

It wa already hot and humid at 7:30 blargh. But I got it done. I need to roll out my muscles today.

My shirt says Fight Like A GRRRL and it’s one of my favorites

Tuesday 07/07/2020: 1 hour of Muay Thai training

Today was a great day of training. I was tired coming in but had a blast in class. Thank you Khun Kru Krysta Scharlach.

I really like the chain strikes, when we hit a hook, then a horizontal elbow. I got complimented on my form with the hook, horizontal elbow, spinning rear elbow, to spinning rear elbow. Yay!

Training: {jumping jacks active rest between rounds}

1) Jab, Cross, Hook, Rear Kick (trained in both south paw and orthodox)
2) I held pads for H

3) Jab, Cross, Hook, Rear Knee (trained in both south paw and orthodox)
4) I held pads for H

5) Jab, Cross, Hook, Lead Elbow, Rear Knee, Rear Kick (trained in both south paw and orthodox)
6) I held pads for H

7) Jab, Cross, Lead Elbow #1/horizontal, rear spinning elbow/#9, lead spinning elbow#9, Thai lean, Rear Knee, Rear Kick (trained in both south paw and orthodox)
8 ) I held pads for H

Burnout:
9) Jab, Cross, Lead Kick, Lead Teep – switch stance Jab, Cross, Lead Kick, Lead Tee ( focus on returning to stance before switching to new stance)
10) Jab, Cross, Lead kick, step down into new stance- Jab, Cross, Lead kick, step down into new stance

Whew I am pooped now, but my muscles don’t hurt so much today yay!

Wednesday 07/08/2020: 35 minutes Mile run, 10 mins bag work, 10 mins core

  • Wai (Respect)

Listen to your body, and change up your routine if you need too. I decided to forgo calisthenics today. My body is tired and feeling a little run down. I decided to train but in other areas. I still train and practice Muay Thai 3 days a week. This is my off day training.

Always show respect to your partner, the art, and yourself. 🙏 wai

Ran a mile, 10 minutes of bag work hand combos, and 10 minutes core workout.

Thursday 07/09/2020: 1 hour and 10 minutes Muay Thai training

Great training today. H and I changed it up by doing partner drills. Instead of doing the combos on the bag, or on the pads, we did them against each other.

What this kind of training helps with is counter attacks. You know what combos are coming in, so you can work on things like, catching jabs, scooping strikes, shielding kicks, and dealing with knees to name a few. While we were doing this I was focusing on distance management, and what counters/blocks/shields and counter attacks were open that I could see.

Training: doing partner drills
{jumping jacks active recovery between rounds}
—————
1) Orthodox- Jab, Cross, Hook, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

2) South Paw- Jab, Cross, Hook, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

3) Opposite stance-(one person in SP and one in Ortho) Jab, Cross, Hook, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

—————-

4) Orthodox- Jab, Lead Hook, Rear Knee

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

5) South Paw- Jab, Lead Hook, Rear Knee

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

6) Opposite stance-(one person in SP and one in Ortho) Jab, Lead Hook, Rear Knee

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)
——————

7) Orthodox- Jab, Lead Hook, Rear Knee, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

8 ) South Paw- Jab, Lead Hook, Rear Knee, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

9) Opposite stance-(one person in SP and one in Ortho) Jab, Lead Hook, Rear Knee, Rear Kick

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

——————
10) Orthodox- Jab, Lead Hook, Lead Elbow (chain strike), spinning rear elbow, spinning lead elbow, lean out, rear knee when opponent presses

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

11) South Paw- Jab, Lead Hook, Lead Elbow (chain strike), spinning rear elbow, spinning lead elbow, lean out, rear knee when opponent presses

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

12) Opposite stance- (one person in SP and one in Ortho) Jab, Lead Hook, Lead Elbow (chain strike), spinning rear elbow, spinning lead elbow, lean out, rear knee when opponent presses

(each person takes a turn doing this combo and the other person has to block/shield/counter attack)

—————-
Burn Out:

13) Jab, Cross, Lead Knee, Jab, Cross, Lead Kick, switch stance repeat.

It was a fantastic class. Thank you Khun Kru Krysta. 🙏

Saturday 07/11/2020: 1 hour and 45 mins of training- Kali staff and Muay Thai

Thank you Khun Kru Krysta!

We worked partner drills again today. This helps H and I work on our shields, counter attacks, and blocks.

I am so lucky to have a partner that practices Muay Thai with me. I have a built in training partner.

Training: Kali Staff

1) High x3 redondo, low back hand high back hand
2) high, low, high redondo, low back hand high back hand
3) low x 3 redondo, low back hand high back hand
4) low, high, low redondo, low back hand high back hand

5) high witik x3, low back hand high back hand
6) high, low, high witik, low back hand high back hand
7) low x3 witik, low back hand high back hand
8 ) low, high, low witik, low back hand high back hand

Training: Muay Thai {between rounds below we did jumping jacks}

1) Orthodox: Jab, Cross, Rear Teep, Jab, Cross, Lead Teep
2) South Paw: Jab, Cross, Rear Teep, Jab, Cross, Lead Teep
3) Ortho vs South Paw: Jab, Cross, Rear Teep, Jab, Cross, Lead Teep

{Combo below emphasis on recovering from a missed rear side leg kick and returning a rear side kick to torso}
4) Orthodox: Jab, Cross, Hook, Rear Leg Kick, in response to opponent lateraling out – Rear Side Kick
5) South Paw: Jab, Cross, Hook, Rear Leg Kick, in response to opponent lateraling out – Rear Side Kick
6) Ortho vs South Paw: Jab, Cross, Hook, Rear Leg Kick, in response to opponent lateraling out – Rear Side Kick

{Combo below emphasis on distance management and using short Hook so you can throw chain elbow.}
7) Orthodox: Jab, Cross, Hook to chain Elbow, Spinning Rear Elbow, step forward, and C out back to stance
8 ) South Paw: Jab, Cross, Hook to chain Elbow, Spinning Rear Elbow, step forward, and C out back to stance
9) Ortho vs South Paw: Jab, Cross, Hook to chain Elbow, Spinning Rear Elbow, step forward, and C out back to stance

{Combo below emphasis on distance management and using long Hook so you can throw the back hand.}
10) Orthodox: Jab, Cross, Long Hook, Spinning Back Hand, Step foreword and C out, Teep when opponent advances
11) South Paw: Jab, Cross, Long Hook, Spinning Back Hand, Step foreword and C out, Teep when opponent advances
12) Ortho vs South Paw: Jab, Cross, Long Hook, Spinning Back Hand, Step foreword and C out, Teep when opponent advances

Burn out:
13)Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Hook, Cross, Switch Kick
14) I fed burnout for H: Jab, Cross, Body Hook, Head Hook, Cross, Uppercut, Uppercut, Hook, Cross, Switch Kick

Ok well that is it for me for this week. Next week we are doing the same but adding goals. I am working on agility, not overthinking things, partner drills, and my form of course. I am constantly working on these things, just emphasizing one more than the other on some weeks. We shall see how this next week of training shakes out.

For the record working out cardio with a face mask on and mouth guard in… is tough but doable.

Get out there and do the work. Train as if you don’t know how many days you have left to train. Stay active, and fight for the things you belive in. Listen to your body, and love everyone with all you have got. Thank you for reading and I hope you have a great week. Please feel free to subscribe and comment if you feel like doing so.

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

On By Thinks with SpinksIn Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment

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 06/15/2020: A day late on my blog, but I did put the work in over the week.

On By Thinks with SpinksIn Fitness, Kali Escrima, Martial Arts, Muay Thai, Muay Thai, Fitness, Weight Lifting, workoutLeave a comment

So here I am again a day late for my blog. But I had a good reason. For us in U.S.A. it was Fathers Day. I am not certain if you celebrate in other areas of the world the same on the same day. If you do please celebrate please tell me. I am not big for those “hallmark holidays” where you just celebrate for the sake of getting stuff. However, I love this holiday because we can let H my kids father and my partner know we love him. We did this by making his favorite foods, and making him a gift we all worked on.

Well aside from that we had a great week of training. I worked on something that I am not great at. The superman punch. It was 5 days of training. 3 days of Muay Thai and some Kali worked in there, and 2 days of cross training. Yay!

I also have a recipe I am working on… just kinda been busy. I home school my kiddos and this is the last week, kinda crazy, and we have been doing review before they are tested for and evaluated for the next year of school.

How have your workouts been going? Tell me what is working for you, and is not. How have you found time to get them in. I sometimes have to just shoehorn them in where I can find 20 minutes to get a run in.

Monday 06/15/2020: 50 minutes- 1.25 mile run, core workout

No excuses today… I have let things derail me from my goals in the past. But not today, I worked around my scoliosis.

I had to get my run in today so I thought might as well stop by the post office I run past. I needed to get those letters out to my students today and needed some stamps.

My scoliosis is acting up last night and today. It is hot hot hot outside. But I did it I got my workout in.

Core workout: Done in a superset x 3 sets

1) 30 Sit Ups

2) 30 Raised Leg Crunches

3) 50 Flutter Kicks

4) 30 seconds Raised Leg Circles

5) 30 Bicycle Crunches

6) 30 Scissor Kicks

7) 30 seconds Side Planks

8 ) 60 seconds Heel Touches

Tuesday 06/16/2020: 1 hour of Muay Thai Training

Man I am so tired but I put in the time on the mat.

Sometimes there is not much to say other than just get in and do the work. Some days it’s not going to be glamorous/exciting(let’s face it most days). A lot of times it’s going to be just working the technique and drilling it out. That is what today was.

Muay Thai Training:

1) Rear Knee, Lead Elbow, Rear Elbow, Rear Knee
{jumping jacks active recovery}
2) opposite side (south paw for me) Rear Knee, Lead Elbow, Rear Elbow, Rear Knee
{jumping jacks active recovery}

3) Jab, Lead Elbow, Rear Elbow, Lead Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}
4) opposite side (south paw for me) Jab, Lead Elbow, Rear Elbow, Lead Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}

5) Lead Kick, Cross, Hook, Rear Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}
6) opposite side (south paw for me) Lead Kick, Cross, Hook, Rear Elbow, Rear Knee, Rear Kick
{jumping jacks active recovery}

7) Rear Kick, Hook, Cross, Lead Elbow, Lead Knee, Rear Kick
{jumping jacks active recovery}
8 ) opposite side (south paw for me) Rear Kick, Hook, Cross, Lead Elbow, Lead Knee, Rear Kick
{jumping jacks active recovery}

9) Lead Kick, Cross, Hook, Lead Elbow, Rear Elbow 6, Rear Elbow 7, tie up 6 skip knees, double kick.
{jumping jacks active recovery}
10) opposite side (south paw for me) Lead Kick, Cross, Hook, Lead Elbow, Rear Elbow 6, Rear Elbow 7, tie up 6 skip knees, double kick.
{jumping jacks active recovery}

Wednesday 06/17/2020: 25 minute run

When you really just want a lazy day. Get out and do something, I feel better after having gotten at least a small workout in on days like this. I decided to listen to my body and not push the Calisthenics today. I went out for a run was planning on going 3 miles but got rained out. I did get 2 miles in and am happy about that.
Keep fighting for what you believe in, for what is right, and for those who can’t.
#grrrlarmy
#barbellsandponytails
#shefit

Also buss driver went by and gave me a 👍 thumbs up. That was cool and made my run. So nice to have a nice not weird interaction with a human.

Thursday 06/18/2020: 1 hour and 10 minutes Muay Thai Training

Khun Kru Krysta worked our butts off tonight.

Today… well today was a day. I woke up at three and turned off my alarm before it went off, fell back to sleep and woke up scared that I overslept. Then came downstairs to realize I was up way to early. At work dealt with customers and things that make me go what???

I got home to help my kids with their classes. Last week push to get done with school.

I am a cranky human shaped thing today. But I did my workout. I did my training and I am honing my Superman punch today. Yay!

Training:

1) Rear Teep, Rear Kick, Superman on a Cross
{jumping jacks}
2) (change stance, south paw for me) Rear Teep, Rear Kick, Superman on a Cross
{jumping jacks}

3) Rear Teep, Rear Kick, Superman on a Cross, Hook, Rear Kick
{jumping jacks}
4) (change stance, south paw for me) Rear Teep, Rear Kick, Superman on a Cross, Hook, Rear Kick
{jumping jacks}

5) Jab, Rear Kick, Superman on a Cross, Lead Kick
{jumping jacks}
6) (change stance, south paw for me) Jab, Rear Kick, Superman on a Cross, Lead Kick
{jumping jacks}

7) (preferred stance) Cross, Switch Kick, ( switch stance) Cross, Switch Kick

8 ) Shield, Kick, Teep x10, (switch stance) Shield, Kick, Teep x10, 20 x skip knees

9) Jab, Cross, L Elbow, R Elbow, L Kick, R Kick, Teeeeeeeeeeep

Then after training I had some fruit for a snack.

Today wore on my nerves but I got the chance to knee the crap out of my partner. I have often been told to be meaner, to come with intention. I don’t want to hurt those that I love and train with. So that has been hard for me to do. But with the way the last few weeks have been going in terms of the world and stupidity. I brought it tonight. The caliber and the intensity of my knees I am told were 4 or 5 fold what I usually put into on a partner.

I have been angry and finally feel like I am letting it out in my training. Part of it is my body not doing the Superman just right-so that irritates me the other part the state of the world.

Saturday 06/20/2020: 2 hours Kali/Staff and Muay Thai Training

Thank you Khun Kru Krysta for a fantastic class. You kickednour butts again. Yay!

I woke up, happy and ready to go today yay!

Kali/Staff training:
1) 3x high redondo, low back hand, high back hand
2) 1x high redondo, 1x low redondo, 1x high redondo, low back hand high back hand
3) 3x high redondo and the spinning redondo

Training: Muay Thai

1) Jab, Cross, Hook, Rear Kick
{jumping jacks active recovery}
2) opposite side (south paw for me) Jab, Cross, Hook, Rear Kick
{jumping jacks active recovery}

3) Jab, Cross, Hook, Rear Kick, Lead Elbow, Rear Kick, Thai Lean
{jumping jacks active recovery}
4) opposite side (south paw for me) Jab, Cross, Hook, Rear Kick, Lead Elbow, Rear Kick, Thai Lean
{jumping jacks active recovery}

5) Jab, Cross, Lead Elbow, Rear Knee, Lead Kick
{jumping jacks active recovery}
6) opposite side (south paw for me) Jab, Cross, Lead Elbow, Rear Knee, Lead Kick
{jumping jacks active recovery}


7) Jab, Cross, #3 (Downward Diagonal) Elbow or #1 (Horizontal), #9 (Spinning Back) Elbow, #9 (Spinning Back) Elbow, Push out Knee incoming opponent
{jumping jacks active recovery}
8 ) opposite side (south paw for me) Jab, Cross, #3 (Downward Diagonal) Elbow or #1 (Horizontal), #9 (Spinning Back) Elbow, #9 (Spinning Back) Elbow, Push out Knee incoming opponent
{jumping jacks active recovery}

9) Burn out-
A) Jab, Cross, Jab, Cross, Lead Kick, Rear Kick
B ) Jab, Cross, Jab, Cross, Rear Kick, Lead Kick
C) Jab, Cross, Jab, Cross, Lead Kick, Lead Kick
D) Jab, Cross, Jab, Cross, Rear Kick, Rear Kick

Switch to south paw, and repeat. Do above till timer runs out.

It was a great day of training. I had a great time.

Look I get it… some weeks are just not great. For instance my week started out with my scoliosis just acting up on me. When my back and neck hurt, my hands go numb, my legs can ache on top of my neck and back pain. It sucks. I don’t sleep well. We have terrible news, and we are plagued by idiots in our government. Some weeks are just terrible.

I do what I can when I can. I try to listen to my body and work around my physical issues. I read and educate myself all the time, so that when I do my civic duty and vote I can try to affect change. I do my best. I think that is all anyone is asking of us.

I missed putting this blog out on Sunday, but we had an awesome time as a family just being together on Sunday. That was worth being a little late in my opinion.

Get out there and do something for your body. It can be anything… yoga, running, calisthenics, martial arts, swimming, biking, just to name a bunch.

Comment below what has been working for you during this pandemic. What do you like to do to keep your activity up? What do you use for your motivation? If you like my blog like it and subscribe. I would love to hear from you. Recipe blog to come soon.

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

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, Muay Thai, Fitness, Seminar, Weight Lifting, workoutLeave a comment

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.

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, Opinion, Weight LiftingLeave a comment

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.

Workout/Martial Arts 05/25/2020: This world is in up upheaval, focus on what you can

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, Weight Lifting, workoutLeave a comment

Warning My Opinions Are To Follow: If you want to see just workout information scroll down to my weeks workout.

Some of my readers are not in the U.S.A. So this week may not be as big of an upheaval as it is here. We have a pandemic running rampant, we have an economy that is on the brink of tanking because we are trying to reduce the amount of people getting the virus (Flatten the curve). Many countries are in the same place as we are in that way. However, now the U.S.A. have in my opinion, rightful protests of the rampant racism and police brutality that is unfortunately so common here. My country and many of my countrymen have hit the brink. The boiling point where we don’t want this to be our normal any more.

We are tired. We have been scared of a invisible virus that has been attacking our loved ones and our families. We are faced with uncertainty. We have people in our country who are ignorant and don’t care about the well being of the nation as a whole, they just want their selfish needs met. We are still learning about this virus. On top of this all we have some police who are out of control, who think they can get away with murder, or excessive violence. We have inequality, and we are still fighting for the right to live without discrimination.

When our country was founded it was on genocide, slavery, inequality and terror. However, it was also found on hope. Hope of freedom of religion, and freedom to live the way we want to, without an oppressive government. These are the growing pains we have had, all in our short life as the U.S.A. We have had to fight to get rid of slavery, we have had to fight to give women the rights to vote, we have had to fight to give our indigenous people their land back. We have slowly fought to get away from our past. But a major change still needs to be made. We need to fight against those people who feel it is in their right to discriminate and to oppress. We need to fight corruption at every level. We have a huge uphill battle and I am already tired.

This virus has taken it out of us, but this weariness is making us move to make something better. Just today I am reading articles about people all over the world protesting about George Floyd’s unnecessary death. It amazed me to see our brothers and sisters around the world see and feel our pain, and show solidarity. We need to keep it up. We need to show people that it is not right to treat other people like this. We need to peacefully protest all acts of brutality, and systematic racism.

This my opinion and I had to get this off my chest… it has been a hell of a week for me. It has been hard to find motivation to do the things I need to do. On Friday I had to take a break, and just vegetate. I had to let myself just do nothing. During this time, this upheaval, all we can do is focus on what we can, aim for our dream/goals, and be kind to ourselves. We also need to fight where we can. So be kind to yourself, fight for what you believe in, protect the innocent, and keep striving to do your best.

Workout For The Week

Monday 05/25/2020: 55 minute – 1 mile run, 10 minutes of heavy bag work, 30 minutes calisthenics

Should have waited to run till later so many people out. But I really don’t want to run so late, my body says nooooo! So I went earlier.

Seen those shirts that say “gym hair don’t care! “ Did they mean like this? Cause this is my gym hair. Chez Drenched Mammal look is what I sport. Most of those pics of gym hair I see are so awesome then there is this. Lol

Do your workouts have you melting on the mat? Lol

Heavy bag work:
I just worked on one of the combos that we did last Saturday. Jab, Cross, Rear Kick.

WOTD: SHAKE & BAKE cutesy of my friend Carver.

Did both words as a superset, x 3 sets, only gave myself 30 seconds rest between sets.

S) 30 seconds Fast Feet
H) 10 Tricep Dips
A) 30 Star Jumps
K) 20 Russian Twists with 25 lb kettle bell
E) 15 Push Ups

B ) 30 Squat Jumps
A) 20 Plank With Elbow to Knee (changed to this exercise to get more core work in)
K) 20 Russian Twists with 25 lb kettle bell
E) 15 Push Ups

It was a hard workout on top of that as soon as I got home I did the bag workout, the started the grill. So I knew the timer was ticking. Had to get my workout done in time.

As I type this up chicken is grilling and potatoes are boiling. H is helping with the potato salad.

This was a great Memorial Day workout. Now I fill up balloons and H and I are going to have a water balloon fight with the kids before dinner. 😁😆

Monday 05/27/2020: 1 hour – 1.33 mile run and 41 minute calisthenics workout

I can’t tell you how many times some one responds in a less than favorable way when they ask about what I do for fun/in my off time.

I tell them I workout and am a Martial Arts Student/Martial Artist. Sometimes the are surprised and amazed. That’s fine. But more often or not they scoff, are surprised, and could never imagine a person that looks like me doing anything like that. I don’t have the body that is associated these activities. Some have even said “no you don’t”. It’s angering, and has happened in all areas of my life even work. Some of my coworkers have come to my defense and said they have seen my videos/photos/posts.

We all have to be better me included about our pre conceived notions about other people and what they can and can’t do based purely on looks. I also have to be better about loving myself.

Thanks for coming to my ted talk.

Back to my workout——————-

WOTD is FLUGELHORN cutesy of my friend Chris. Comment words below if you want to and I will add to my box o fun.

I did this word as a super set x3

F) 1 minute Wall Sit
L) 15 Banded Mule Kicks each side
U) 30 Bicycle Crunches
G) 15 Burpees
E) 15 Push Ups
H) 10 Tricep Dips
O) 30 Sit Ups
R) 30 Crunches
N) 15 Jump Lunges

Whew it was a rough workout! But it was good.

Monday 05/27/2020: 1 hour 20 minutes of Muay Thai training

I am so happy I went. This week has been rough and I had a day yesterday. Really contemplated no going but I am so happy I did. Training was fun an I really enjoyed it. I just had to get my weary butt to the gym.

I took some pictures I was pretty happy with. I just need to keep up my training. One of my friends said I “looked amazing” and another friend said they were, “impressed with my workout and training.” Yay!

Thank you Khun Kru Krysta for the great class again. We are still practicing safe training, 10 feet apart, working at stations, wiping down stations before going to a new station, wearing masks the whole time. Still limiting the amount of people in class at the same time.

We worked on:

1) Lead teep, lead kick, cross, hook, upward rear knee
{jumping jacks between active rest}
2) in opposite stance (south paw for me) Lead teep, lead kick, cross, hook, upward rear knee
{jumping jacks between active rest}

3) Rear upward knee, lead elbow, rear elbow, rear inward knee
{jumping jacks between active rest}
4) in opposite stance (south paw for me) Rear upward knee, lead elbow, rear elbow, rear inward knee
{jumping jacks between active rest}

5) Rear Kick, lead hook, rear cross, lead kick
{jumping jacks between active rest}
6) in opposite stance (south paw for me) Rear Kick, lead hook, rear cross, lead kick
{jumping jacks between active rest}

7) Rear knee, rear kick, hook, cross
{jumping jacks between active rest}
8 ) n opposite stance (south paw for me) Rear knee, rear kick, hook, cross
{jumping jacks between active rest}

9) Makatune, Cross, tach malac/inward driving elbow, 6 knees, double rear round house kick
10) In opposite stance (south paw for me), Makatune, Cross, tach malac/inward driving elbow, 6 knees, double rear round house kick

It was a great training day!

I got to wear a #BarbellsandPonytails shirt and hat, that I love that says low squats and high standards. Uplifting women who lift and just in general workout. Shirt kept me cool during training which was awesome.

If you are thinking about starting to train. Do it! Everyone has to start somewhere. ❤️ from me!

Well that is it for me. I got three workout days in. I am still working at my job. I am still taking care of my family. I am staying informed and helping where I can. I am making masks for people so that they stay safe. I am trying to spread love and not hate. I am trying to work with the system we have, but right now it feels so corrupt that I am just treading water.

Our countries management has fallen down on their duties. The powers that be are not leading like they should. The U.S.A. is boiling over in their frustration, anger, and pain. We need change, and we are the only ones that will affect change. Pray for us and with us, that we can get to that better place. There is no other way than through right now.

If you feel like it comment below. Where are you from, what do you think about what is happening in the U.S.A. ?

If you like what you read, and want to read more subscribe/follow and let me know.

This is the most political post I have put up here, on my fitness journey blog. However, these events are affecting me and will continue to affect me. I hope it helps any of you out there that might be feeling the tides of the world right now and politics around you where ever you are. Don’t give up on your goals, be kind to yourself, but do keep an eye to those tides and stay safe all of you. Whether it be from the virus, or from unrest, please stay safe.

Workout/Martial Arts 05/18/2020: What is our new normal?

On By Thinks with SpinksIn Fitness, Martial Arts, Muay Thai, Weight Lifting, workoutLeave a comment

Well another week has gone by. I watch the news and often feel horror at what I am seeing, so I turn to my workouts and my runs, as an outlet for getting away from the news of the day. I am an American and I want to scream from the tops of building and mountain tops, that just because people in charge are making decisions I do not agree with them. I am aware you can’t run away from your problems. But you can literally run to feel better. The run allows you to have a moment to yourself out in the world, to stop the visual/verbal onslaught of news pertaining to events of the time, and the PTB’s (powers that be) response to them.

What do you do to get away from the onslaught? Does it help? What is your new normal?

For me I get away by, running, calisthenics workouts, with Muay Thai training, and my Saturday Muay Thai formal classes. My new normal at least for this part of my life is masks on everywhere, sanitizing everything, planning all details (cleaning, cooking, shopping, organizing) of my household, working, teaching my kids, and having my workouts. I don’t know about you but the constant hyper vigilance is tiring for me.

I digress… here is the workout for the week I did. I got 4 days in, Tuesday and Thursday are my crack of dawn bakery days. Really before dawn if you want to get technical. =)

Monday 05/18/2020: 1 hour and 10 minutes – 1 mile run, 30 minutes weight lifting, and 25 minutes calisthenics

I chose the word DEVOUR because I need to get some core training in.

Weight lifting set:

1) Back Squats 135 lbs – 3 sets of 8
2) Dead Lifts 100 lbs – 3 sets of 10
3) Bench Press 85 lbs – 3 sets of 8

DEVOUR (done in a superset x3, 1 min rest between)

D) 30 seconds plank with shoulder touches
E) 15 Push Ups
V) 1 min Bear Crawls
O) 30 Sit Ups
U) 30 Bicycle Crunches
R) 30 Crunches

Man those last three letters in a row were rough on the core. I really did not feel like doing a workout today but shoved one in. Woot! I am glad it’s done now.

Monday 05/20/2020: 45 minutes – 1 mile run, 30 minutes calisthenics, and shadowboxing

Workout: 45 minutes – 1 mile run, then 30 minutes calisthenics

Did these as a superset x 4 sets:

(Shadowbox between sets for 2 minutes)

1) Plank with elbow to knee touch x20
2) Walk out plank push up x10
3) Side plank elbow to knee touch x10 each side
4) Heel touches head and shoulder off ground x 20
5) V up into scissors kick x 10

It was nice to get out away from everyone and everything.

Monday 05/22/2020: 58 minutes – 10 minutes jumping rope, 48 minutes calisthenics

It’s hot and humid today and we were intentionally not using air conditioning and I noticed the hotter and more sticky I feel before the workout the less I want to do my workout. H is the opposite he says when he is hot and icky he is more likely to do his workout. Now once I start meh I don’t care how hot and sweaty I am.

But I digress… the three words I used were SPORK from Chris  and BRING IT from Harun for my workout. Thanks guys 😁.

If you want to do it at home feel free to try it out. You don’t need equipment but I used a 25 lb kettle bell for my Russian twists.

I did all words in a superset SPORK BRING IT. I did each superset x3 and had a minute rest between.

S) 30 seconds Fast Feet
P) 20 Reverse Lunges each side
O) 30 Sit Ups
R) 30 Crunches
K) 20 Russian Twists with 25 lb kettle bell

B ) 20 Squat Jumps w/ pulses
R) 30 second Icky Shuffle
I) 45 seconds V-Ups
N) 50 Frog Hip Thrusters
G) 30 Vertical Leg Crunches

I) 25 Standing Knee Crunches
T) 20 Hip Dips each side

So I like this WOTD ( workout/word of the day). It gives me a mechanism for variety in my workout, and makes me do the things I would maybe avoid if I just wrote out my workout. However, my devious self put many core type workouts on the vowels cause it’s something that I should be doing each day. But dang do curse the past me for my diabolical planning. The sit-ups, crunches, and Russian twists in a row is a killer.

Also I still don’t know how these workout influencer’s look so good when straining/sweating through the workout. I look well not good. Lol…however maybe I am an inspiration for you can’t look worse, here you go my messy butt in all its glory.

Monday 05/23/2020: 1 hours 30 minutes – Muay Thai Training

Thank you Khun Kru Krysta for the awesome class and wearing my butt out!

Again we did responsible social distancing and keeping things clean and safe.

We had stations and rotated after two rounds, cleaning the stations before moving on.

We worked on the following:

Jump rope to start warm up

1) In your standard stance Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

2) In your off stance (south paw for me) Jab, Cross, Rear Kick, then Jab, Cross, Lead Kick
Jumping jacks active rest

3) range management drill Step Rear Kick, Cross, Jab
Jumping jacks active rest

4) range management drill In off stance (south paw for me) Step Rear Kick, Cross, Jab
Jumping jacks active rest

5) range management drill Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

6) range management drill in off stance Hop Kick lead leg, Hook, Cross
Jumping jacks active rest

7) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

8 ) burn out rounds, Jab, Cross, Jab, Cross, Lead Kick, Rear Kick : Jab, Cross, Jab, Cross, Rear Kick, Lead Kick : Jab, Cross, Jab, Cross, Rear Kick, Rear Kick : Jab, Cross, Jab, Cross, Lead Kick, Lead Kick

It was an awesome training day. I really love seeing my Muay Thai tribe. I love my trainer. It was great and it felt better today working my south paw stance. I still need to work on it. Slow and steady and intentional about my south paw forms will get me there.

Was able to deliver the cloth masks I made and were needed today too. Yay!

This was a good week. I made it through it. I worked, I watched news, and I was able to get away in my workouts. I got to see friends, and family in my Muay Thai gym. I followed my new normal. For how long we will be doing it is up in the air. But I am still working toward my goals. I can see and feel the calisthenics paying off. So yay for that.

What is your new normal? How are you coping?

Thank you for reading. If you liked it please hit the like button so I can see. If you want to read more of my crazy adventures, or in this case more mundane adventures feel free to subscribe, and of course ask questions if you have any. Have a great week and stay safe.