Yup back in the saddle again. We had a holiday here. It is called Thanksgiving over here in the U.S. of A.
What this meant is decreased classes due to gym being closed, and trainers wanting to spend time with family. Sheesh… *I am kidding, I kid*.
Also my daughter brought home some lovely germs. We all seemed to have caught during the holiday week a small version of the flu.
So due to all of that above, I attended a total of 1 count it one day of martial arts training this last week. I did do a weight lifting workout on Sunday, but its not the same.
Well we are back after the holiday shenanigans and starting a new week of martial arts training. To be perfectly honest, I really needed the break. Not only did I feel like death for a few days, due to the cold/flu. My body needed a break.
Tuesday 12/03/2019 – 2 hours… Muay Thaiand Kali
Tony kicked our butts again today. He had us doing 5 minutes of ladder drills, and 5 minutes of jumping rope. Then 3 minutes of shadow boxing jab and cross.
Today we worked on jab, foot movement, and keeping our hands up for blocking,
We worked on jab, cross, again focusing on extension and foot movement.
Then we worked on a lead side teep to, lead kick, followed by rear kick.
It was a great day of class. I also got to help two new people in class. I hope they come back.
Kali- Lock Flow Drill 1-12
Ok so I have been taking Kali for 2 years. I have known about this drill for just about that long. It has taken me all this time for it to finally sink in. I understand the drill. I know it is not how you were disarm, and or use all of this in a fight, however, I understand the drill.
When I first started out, trying to remember all 12 moves was daunting. I could only get 1 or 2 down. Over the years it seems to have been building up. I got it today. I got it and I remember all 12. Now do I do it perfectly. NOPE! But can I repeat the drill at home… YESSSS! I am so excited. When I finally realize I can do something, I have been working on. It seems to sneak up on me. I don’t go into class going… yup been here done that… I know it. No I go into class, and when we start moving, and drilling I seem to understand the flow.
Here is a video of me doing just that. I start and stop, and I chopped up this video so that you did not have to see such a repetitive process.
I got a really nice compliment from my teacher today. He said my control was great. I was controlling the assailants knife, and his actions and using his force/momentum to turn it back around onto him.
Today was a great day. I was able to get a run in, I did the weight lifting workout that my trainer sent me and that I did before on Sunday.
BJJ: I got a chance to go to my BJJ class. That is the class that suffers the most to my time crunch, and juggling our life. But today was great we worked on:
Taking the back
What to do if you lose control or your choke, you move to mount
Choking/choke hold from the back, under hooks, and seat belt grip
Arm bar from behind
Taking the back, control with choke, flipping opponent, and forcing their face into the mat/ground, while choking them.
It was a lot of fun. But so hard to do well. BJJ is an art that takes time and patience to do.
Today was great… I got to do a bunch of cool things. One of which was the alligator crawls. Whew that was a whole body burner. I am going to do more of those.
This is what an alligator crawl is:
Tony my trainer had us doing:
we did a full body conditioning warm up
jab, cross, leg kicks
jab, cross, body hook, face hook, leg kick, face hook, cross
shield kick then kick round house
shield kick then double round house
we worked on hooks on the bag
we worked on lead shield then double lead kick, then rear kick
Then we did abs
I made a video of me doing some of the bag work.
Tuesday 12/05/2019 – 1 hours… Muay Thai
Today was a great day in Muay Thai training. I learned and grew some.
It started out frustrating so I took a negative and made it a positive.
I really dislike when some of the new guys, I say guys cause I have never run into a girl doing this. I am sure it can happen but from my experience it’s young new guys. They have something to prove. So they hit way to hard in drills, and sometimes don’t take feedback/pointers from me. This one did not know how to hold Thai pads to boot. I was frustrated and annoyed. But I took a second to steel myself and turned it around, I got to know him a bit and tried to make it a teaching platform. I kept reminding him on how to hold the pads and let him know if he did not hold well he could get hurt and I could get hurt. He says he is having a good time and likes Muay Thai class.
It will take a while for him to get our gyms culture. He has been with us for a few months already. He says he came from a Krav back round.
I am going to continue to try to come at working with this individual this way. Here’s hoping he gets it.
Friday 12/06/2019 – 1 hour… Muay Thai
We did conditioning training again today. We worked the ladder, and hurdles. Tony my trainer wants us to focus on fast feet. I know I need to work on my footwork and getting it faster. The faster my footwork the faster I will get in and out of the pocket. The faster I will be able to dodge incoming strikes. Etc.
It was super fun. I had a great time, and I am pooped.
This week was a great week of training, and I am so glad to be back after a holiday break. I do really miss training when I don’t get a chance to do it. Or when I am restricted from doing it cause work gets in the way.
I got 7 hours in, and other extra curricular training. =)
Have a great night. Thank you for reading, and let me know if you have any questions.
Today I did a weight lifting workout that my trainer for Muay Thai gave me and my team mates.
I was very taxing and he said it was going to make me sore for a few days and laughed. I accepted the challenge and did it. I also filmed it so that I could keep record of my progress.
Using weights that make it hard for you to complete 8 to 9 reps. You want to do 40 reps total for each weight.
Weight Lifting Workout: 60 second rest between each different exercise
Barbell back squats 8 to 9 reps for a total of 40, 30 seconds rest between each 8 to 9
Barbell bench press 8 to 9 reps for a total of 40, 30 seconds rest between.
Barbell row 8 to 9 reps for a total of 40, 30 second rest between
Kettle Bell swing 8 to 9 reps for a total of 40, 30 second rest between
It was hard to get a picture of me today, I felt like I looked terrible in all of them.
If I can work on my fitness, any of you can do it too. I am not the normal fitness model. I am as far from it as one could get. I just try to do my best. That is why if I can do it I truly believe you all can do it too.
Keep working on make yourself the best you that you can be. Thanks for reading, and I hope you all have a great day.
Happy Thanksgiving Everyone! If you are from the U.S. or live in the U.S. there is a small holiday called Thanksgiving. (pssstt… its not small, its a huge food and family holiday for us) Where we use it as an excuse to get together with family and friends and give thanks for what we have. We cook gigantic birds called turkeys, and share food. It stems from, we are told as young Americans, the first meal shared by the colonists and the Native Americans who were here before them.
These things are good to keep in mind for any holiday, anywhere.
Just so you know this is an opinion piece. I have read so many differing opinions. TLDR -If you don’t have time to read the whys… here is the gist of my post. Do what is good for you. But there are some pros and cons for different approaches depending on where you are in your journey.
Part of me wants to just say, have fun eat what you want in the holidays. Time with your family is not infinite live it up. But that is not necessarily the case.
What everyone should do no matter where they are on their fitness journey:
Keep working out…Even if you are traveling and away from home. Find ways to get your workout in. Make it an adventure. If you love running, take your running shoes and some gym clothes with you and run around where ever you land. Its a great way to learn about the place you have to spend your holiday.
Learn simple exercises that you can do without a lot of equipment. Stick to things like squats, sit ups, planks, lunges, jumping jacks, push ups, bear crawling, etc.
Write these down on a piece of paper and pack that with you so that you have something you can look at and perform in a hotel room, or even your sister in laws brother house that you have to be at for the family gathering.
Make a holiday game plan, and stick to it. Or lets be honest stick to it as best you can. If you had one extra piece of chocolate don’t let it derail your entire holiday game plan.
Check out the local gym if you need weights. They sometimes have day pass you can purchase, and some gyms will let you try out the gym for free if you ask. You can also purchase month to month memberships at gyms.
Keep drinking your water
Buy your own snacks, and monitor your snacking
If you are new to this journey:
If you are new to the fitness journey then I would say being strict about your routine, and food intake is super important. You are still learning how your body works, and reacts to exercise and food. It takes about 21 days to form a habit, and if you are in the middle of that 21 days, or just a few months into your journey, now is a critical time to stick to the plan.
Stick to your routine as close as possible. If you cannot do your workout, make sure to stick working out at the same time of day, and same days.
Keep counting your Macros. If you are counting your macros and calories, keep doing so. Think ahead of time, and figure out what amount of Turkey, stuffing, potatoes, and green beans you can have.
Keep making good decisions and aiming to add new habits that are conducive to you fitness goals. Remember this is a journey not a race.
Avoid that extra cookie, or that piece of pie, choose fruit or naturally sweet items instead.
Avoid sweetened drinks (there are a lot of hidden calories in those, like juice, and eggnog)
Avoid alcohol if you can
Avoid sauces (there are a lot of hidden calories)
Choose lean cuts of meat
Chose veggies that are not covered in sauce
Chose to snack on raw veggies instead of the pretzels, chips or other appetizers.
Don’t let other people make you feel bad, don’t let your family make you feel bad for your decisions. You are doing this for you, not for them. You are trying to make yourself better.
Plan to get back to your normal schedule when you get back home, or after the holidays. Stick to your plan.
If you are established in your fitness routine:
If you are seasoned and established in your fitness routine I feel you know your body better. You know how it responds to exercise, and you know it responds to different kinds of food. You have been counting calories/macros for a while. You have been practicing intermittent fasting for a while. You know what you have been doing. You have your routine.
First of all taking a few days of will not set you back. You know how to get back to it and you will. You don’t have to be as strict. You know what you have done, and how to do it.
Keep in mind what your body needs to function. You understand portion control. You know what your plate looks like.
Keep up your workout. However, it does not hurt to change it up. As a matter of fact it is good for you and your body. Your body gets used to a type of physical exertion so the holidays are a good way to change it up for a short time to get out of the rut.
Look up cool need things to do in the area you are going to be at. If going to an area that has snow. Take the time to go skiing, snow shoeing, hiking, and sledding. If you are going some where there is sand and water, swim, run on the sand, wake board, and try surfing.
Don’t let one meal or one mistake derail your entire holiday.
Get back on track after the holiday. You have to make sure you get back to it. Most likely if you are like me. You will feel like something is missing because you it is such a part of your life. You will want to get back to it as soon as possible.
The holidays are a tricky course to run. Spend time with your family. Enjoy the company. Enjoy the food sensibly. You can over indulge and that might set you back, but if you keep nutrition and exercise in mind you should be alright. Do what is right for you, and don’t let anyone guilt you into eating or doing anything you don’t want to do. Remember you are working to make yourself better. Keep working to make the best you that you can be. You do you… everyone else will see your dedication and hard work.
Thank you for reading. Please feel free to comment.
This week we have a shorter training time. Our gym is running a seminar weekend and so we don’t have class on Friday and Saturday.
The extra rest may be a blessing. We will see. I may just train on my own just to keep working on things.
Tuesday 11/19/2019 – 2.5 hours… Muay Thaiand Kali
It was so much fun tonight. I got to work with a brand new student who is 6 feet tall and named Steve. In Muay Thai we worked on distance management. And in Kali we worked on sword and shield, high box, full box, and Saint Chameel. Thank you Khun Kru Krysta for the great class.
After class snack/meal. Yup I am weird but it tastes so good. I egg and 3 egg whites, radishes, and a baby cucumber!
Tuesday 11/19/2019 – 1 hour and 45 minutes… Kettle Bell and Muay Thai
I did it again. I made a kettle bell workout for myself, friend, and husband again. You can read about it here.
Conditioning: 45 seconds to do the exercise 15 seconds rest between them
Coach Tony gave us a fantastic conditioning class. Thank you! Lots of explosive movements and functional movements. Whew I am exhausted. Did I say that yet? I will probably say it a few more times.
bear crawls x 45 seconds
side to side bear crawl
side to side burpees
After my workout, and then three rounds of this.
We worked on double kick to knees and then elbows.
Tony then had us working on our core muscles. Whew… At this point in the night while I am writing this. I am exhausted. I may not remember all the exercises he had us do but you get the picture. My husband does not remember and is about to pass out. So that is of no help to me. =) I guess I am on my own, and with my own recollection.
crunch up to touch ankles
knee to elbow in plank position
plank elbow to hand raises
30 second planks with a weight on our back. I ended up doing 4 30 second planks, while everyone else did 2. Cause coach told me to, so I did.
But you get the gist of what happened to us. I am exhausted. I am in need of a shower, and I have to get up really early… I commonly say “at the ass crack of dawn”, but I digress. 4 am is coming soon, so that is it for this day.
We intended on going to the gym and training on Thursday, but life got in the way. Husband had a work emergency and had to take the car to deal with it. So this week I only did 4 hours 15 minutes of training. That is a huge deviation from our usual 8 to 10 hour training weeks. But When I first started my fitness journey I would have been so happy with that amount. It is amazing to think about how things have changed.
I can say my body has needed the break. And while I would have liked to train more. It is nice to have a break. As I said any time in the gym is good time. Try to stay positive and do what you can. Life will rear it ugly head sometimes, so just roll with it.
Thanks for reading. Have a great day. Keep working to be the best you that you can be. Like, comment, and share if you feel inspired to.
My friend and husband wanted to do a workout again before our Muay Thai class. This kettle bell workout took about 45 minutes to complete. We did it in a superset format. Doing a super set is great for your body and muscles. Supersets increases the intensity and overloads your muscle so that makes it work harder. Supersets have been found to give you better results for muscle growth because it helps you get into hypertrophy.
Hypertrophy: Is an increase in muscle mass and volume. You reach hypertrophy when you damage your muscles mechanically and get your muscles to metabolic fatigue.
Kettle Bell workout ( Superset each set of exercises done back to back, no rest till both exercises are done. We rested 30 seconds between on set of exercises. Then repeat exercise set 3 times.)
Note: use weights that work for you. I did all of these with 25 and 20 lbs. But use the weights that you can safely wield.
KB swings x 30 for 3 reps
KB Goblet squats x 20 for 3 reps
KB Halos x 10 for 3 reps
KB Bulgarian Split Squat x 10 for 3 reps
KB single leg Romanian dead lift x 10 for 3 reps
Sit up and press x 30 for 3 reps
KB bent over rows x 10/15 for 3 reps
Leg raise circles x 10 rotating left, 10
rotating right for 3 reps
I had shown my KB workout to my trainer, Tony. He said oohh good that will be a good warm up to my workout. Then he procceded to kick our butts. But that will be put in my later weekly blog about my martial arts training.
I hope you get a chance to try this out. Let me know what you think. Let me know if you get to try it out. Have a great night. Thank you for reading.