Muay Thai Kickboxing: Day Five - shup shup tip....

by day five Pet and i had been working together already for six sessions and heading into our seventh & eighth.

having chosen to work my sparring sessions with Pet, we had built a really nice rapport and we were having fun at training where we could always have a laugh which always makes a huge difference in my world. whats training without having some fun.... why be so serious!!!

therefore training with the one trainer over a period of time you were able to learn their body language quickly & get yourself to a stage where it was visual cues only. it meant that we had moved to the next stage and i knew my level of fitness & understanding of this art of fighting was coming together.

"shup shup tip".... has been ringing in my head. it is Pet breathing out every time i punch, kick or elbow and tip means to do a push kick.

for those that know me well and have seen me train you know that there is a bit of grunting going on. therefore Pet & I got described as the noisy duo working in the back boxing ring.

i've uploaded a little video and you can check it out...

Day Five - morning and afternoon

1. same same but different day

feeling really good and absolutely loving the training. i knew i had moved to the next level of fitness & experience when Pet started to do a few more complicated combinations and adding in some extra cardiovascular work in between sets to wear and tear me out a little more.

no complaints and having the best time.

still training with a massive blister on the ball of my foot. don't seem to really notice it while i am training but i certainly notice it before and after as I can hardly walk on it. continuously changing the dressing to prevent infection.

Muay Thai Kickboxing: Day Four - TEAM BOX!!!

after making the decision to go away with a group of people who i hardly knew.... i was a little apprehensive. you never know what the dynamics will be between different personalities but i am pleased to say that this group had blended perfectly and was part of what made this trip an awesome experience & so much fun!!!

being with a group of like minded people only made it easier to stay focused and motivated as we were all in the same boat. we all tried to eat healthy, stay off the alcohol and have early nights. we all knew we could not afford to head to training feeling like crap to begin with, as we were going to get hammered from training and obviously wanted to get the most of the experience.

bullet - the main organiser and ex pro muay thai kickboxer. trained & fought in thailand for at least six months. slightly A.D.D. just a big kid!!!

chez - bullet's girlfriend who was pleased she completed a week of training after not being able to train for nearly 8 months with her body being riddled with injury. easy going and relaxed. stomach of steel!!!

dexter - dexter's third time to the muay thai kickboxing camp experience. great sense of humour, funny, loud, intense at times and a heart of gold.

dropbear - dropbear had arrived in thailand sick with the flu and had spread the love to a few of the team members which they were not happy about. very easy going and a good laugh.

manky bear - had been training with bullet for just over a year and decided he wanted to test his skills out at the camp. inquisitive, one who wasn't afraid to share his sweat and generous.

and then there was me.... an innocent, well mannered asian girl :)

i'm dedicating this entry to "TEAM BOX" as doing this on my own without your support and friendship would not have been as inspiring and so much fun!!!

Thankyou to each and everyone of you as you were all a very important part of the equation of Team Box!!! May we all have very fond memories of Dragon Muay Thai and Suzie Wong's 2010 :)

Day Four: morning & afternoon

1. same training as mentioned previously

i was over the hump of the brick wall, not feeling so fatigued and calves were feeling back to normal. after spending the first few days & in fact the whole team were walking around limping, people knew that we had been training as we all had the same limp & very visual bruises.

i was now training with cuts & skin off my knuckles and a massive blister bigger than a size of a fifty cent piece on the ball of my foot. ankles & foot still swollen and losing my toenail on my right big toe. old bruises healing and fresh ones in tact. all in all not so bad as i knew that my form & technique was coming together. left leg was getting stronger than the right due to my collapsed ACL.

Muay Thai Kickboxing: Day Three - "Pet!!"

meeting my trainer "Pet!" on the second day was the absolute BEST!!! i had the best of the best training ever both morning & afternoon.

i felt energetic, worked hard at my 85 - 90%, willing to learn, inspired and had a tonne of fun. i would rate it as 9.5/10 (this is for Tuesday 1st June 2010.)

after having an awesome day of training on Tuesday, i woke up at 4.30am, bouncing out of bed at 5am.... i was absolutely itching to train regardless my right calf had completely seized up.

"Pet" had such a kind, gentle, humble nature with a tonne knowledge and could speak better english than most of the trainers where this became a problem at times for others.

he had been fighting since the age of 8 years old and i cannot remember how many fights he said he was in.

he is powerful although he has put some weight since his fighting days.

we clicked & i admire him for his patience, humble nature, experience, good sense of humour and being a great trainer with a genuine smile & heart.

standing on the other side as a trainee and not a trainer.... i would like to think that i will take on board & learn from Pet's his kind, positive, humble nature, experience, patience, respect for others. what i had learnt & experienced from "the G*#@" is i do not want to be vindictive and have his type of energy..... which was negative.

the differences in trainers - different strokes for different folks

all trainers have their own beliefs as to how the form & technique should be and what they personally believe in. that's why we are called "PERSONAL" trainers.

i found this difficult at times when i had various trainers tell me to do it one way and another tell me to do it another way. in the end i decided to do what felt most natural and feel the kicks and punches instead of analysing everything as it started to do my head in and i was getting frustrated.

Day Three: morning & afternoon

1. same same routine but different day

morning session: worked at my absolute hardest trying to push to my 90 - 95%. successful training session - 9.5/10

afternoon session: feeling pretty lack lustre and hit a wall. described at 'the BRICK WALL' usually hits you on day three. also waking up super early didn't help my cause.

Muay Thai Kickboxing: Day Two - a new playground!!

after sharing stories in the pool and a couple feeling a little disheartened with "the G*#@" including me, we decided to head to the second part of the gym which was located at the back.

we had all initially thought that this part of the gym was specifically for the fighters. we turned up and learnt that we were allowed play.... Hooray!!!

the atmosphere downstairs was so much more relaxed in regards to the way the system was set up. the upstairs gym had a very structured program which i think suited beginners and people who were keen to lose weight..... similar to Tiger (another gym down the road). it was the same program morning and afternoon.

the downstairs gym: everyone was there to learn form & technique, perfect their punches & kicks, obviously get fitter & stronger. there were quite a few people training for fights that were coming up in thailand or people who had travelled from a far to train, go home and fight. some had even been there for 3 - 12 months purely training.... hardcore!!!

therefore with the atmosphere being electric with willingness to learn, better tunes, everyone was already motivated as all had a story of their own and why they had travelled to thailand to learn this art of fighting.... everyone was left to their own devices to warmup, stretch & get in the ring with their own trainer.

their was admiration towards those who had incredible kicks and form & technique. it was amazing to watch and only inspired others to train harder to perfect themselves.... obviously including me.

Day Two: morning & afternoon session

1. skipping
2. stretch
3. sparring rounds: 4 x 3 minute rounds morning & 5 x 3 minute rounds afternoon with a trainer of your own
4. practice kicks, knees, elbows etc on bags (a hundred of each)
5. abs
6. stretch

you will find the training is roughly the same everyday as it was described as "groundhog day"

i say practice makes perfect and bring on the chance to perfect those kicks!!!

Muay Thai Kickboxing - Day One

arriving at the gym at 6.45am for a 7am start, humidity thick & warm, i was filled with excitement, supporting a headache and not quite sure what to expect we started with the skipping warmup. skipping on a concrete floor with a thin sheet of carpet over the top i knew my calves were going to get a hammering. i had also found out that there was an optional 5 kilometre run before the class starts.

being spoilt and having two trainers wrap up my hands at the same time.... i didn't know what to say but smile and thank them.

heading into my first set of one minute rounds with a trainer which team box has now nicknamed - the G*#@

being very excited and willing to learn anything and everything maybe my enthusiasm got me into a bit of trouble.

one of my first kicks i accidentally kicked the G*#@ in the balls.... Oops!!! i apologised profusely....

then he asked me to kick him in the ribs which i did and he missed catching it therefore he got wounded. from then on he wanted to make sure that i knew who was boss as he was more than happy to hit my head & kick my legs from under me and have me hit the ground nice and hard, with no apologies.... this happened in both the morning and afternoon session a plethora of hits, kicks and falls!!! he also finally managed to rip my earring out as well....

after the first morning session had finished, i walked away with some of the biggest bruises i have ever had, swollen feet & ankles and tightening calves. to think i was going to head back for another session in the afternoon i knew this was the start to a new mental, emotional & physical challenge as this was what i had signed up for..... my goal is to complete 14 sessions in total.

not being that close to team box just yet i wasn't really able to express how i felt.... i smiled & learnt to suck up the pain from my bruises and swelling in my feet & ankles.

after the afternoon session had finished, i had one of the american girls come up & say that the G*#@ really had it in for me!! i had thought that too but didn't want to take things personally and then found out that one of the other boys from Team Box got the same treatment as well. that's when the nickname "the G*#@!!!" came about.

Day One:

1. 10 minute skipping & 5 minute warmup with the trainer
2. 5 minute stretching
3. punches & kicks on the bag
4. 4 x 1 minute rounds in the ring with a trainer, afternoon session 5 x 1 minute rounds (one on one)
5. more practice kicks on the bag
6. pushups & situps
7. stretch
8. averaging two hour workout instead of 3 hours

same program for the afternoon

T -1 R&R

the final day for some rest and relaxation....

therefore we hit the beach, got a massage, i bought some new boxing gloves, dinner and an early night....

T - 1

1. rest day - last day before D - Day

T - 2 settling in...

with the flight running late and sitting next to an older man who smelt like he had just consumed a bottle of whisky & twelve packets of cigarettes which he then topped up with at least a dozen beers before we landed.... i was more than ready to get off the flight, stretch my legs and get some fresh air.

jumping into a cab with a couple of the team.... we were tired and ready to get to the resort to catchup on some zzzz's, as this stage it was heading into 4am sydney time (thailand is three hours behind.)

if only it was that easy.... after bullet (one of the main boys from team box) had mentioned that the thai people drive a little crazy, speed and it was normal. our cab driver hits a girl on the back of the scooter after he decides to take off before the light goes green..... the girl comes off the scooter and skids on her back for about 10 metres with no helmut.

at this stage we are all shocked and i felt incredibly ill as i was in the front of the cab. my worst fear had crossed my mind and i wanted to be sick....

we find out that she is alive and not quite sure what was going to happen with the cab driver & the girl. details were exchanged and we continue on to the resort.

arriving at the resort we find out that i do not have a room available regardless i had booked the accommodation three weeks prior and my new found team mates were kind enough to let me bunk in with them on a spare bed for couple nights. finally we hit the sack after 5am sydney time....

T - 2

1. rest day - recovery from the excitement
2. check out the boxing gym and meet some of the trainers
3. meet the rest of the crew from team box

T -3 up, up and away

i am finally up, up and away....

who would have thought that just over a couple of months ago i was sitting on my lounge thinking about a journey and randomly decided to raise the bar with my boxing and dive straight into this physical challenge....

with a week of muay thai kickboxing as the physical challenge and having the opportunity to travel with a pro kickboxer was already a great start. then randomly another once in a lifetime experience falls into my lap, what are the chances? the invitation is to join twenty medical students from the US in a course to live & learn about 'eastern holistic practices' for a week at a beautiful retreat on one of the virgin islands in the south of thailand.

this is perfect 'yin yang' experience

T - 3

1. rest day - fly out to phuket thailand

i'll try and keep the blogs as updated as possible.... obviously it will depend on time and where i can get on the net.

once again thankyou for all your support as it has been overwhelming and has touched me dearly...... wish me luck :)

T - 4 hit me!!!!

here's a fun training story....

this random guy whom i had never seen in class before was very loud and rowdy!!!

having a chance to spar with him was hilarious as he wanted me to hit him!!! with the combination of ducks etc he had refused to duck and i was forced to stand on my tippy toes to ensure that the pad went over his head and not hit him.

he yells out "HIT ME!!!" and i refused to.... then he just stood there every time he was suppose to duck, he just didn't. finally i decided to just go for it and i hit him with the pad!!! BAM!!!! he screams "YES YES, NOW WE CAN PLAY!!!!" and he grabbed me around the neck and wrestled me to the ground. Too funny & a good laugh!!!!

T -4

1. ride class with a twist - the final cycle class until i get back. just remember this week is my week of tapering therefore training sessions have quite limited.

T - 5 kudos

if you have been following my blog from the beginning you would have read about the boys messing me up in this intermediate/advanced kickboxing class which certainly gave me a very cold reception.

in brief: the boys weren't afraid to give me a run for my money considering i had NEVER sparred before. after a few jabs to the mouth (without a mouth guard) and a couple of big hits to the head and one guy nearly ripping my earring out, i had adrenalin running through my body, a thorn in my side & a mission to ensure i wasn't going to get muscled out of this class.

kudos to those boys: after being put into a position to defend myself and deal with a class full of male testosterone they set me in the right frame of mind to FIRE UP!!!! everyone knows i love to 'fire up' with training and they dangled the right carrot to force myself to head into the next level.

investing time into the bag i finally got my own back.... "the cheeky assassin!!!" ( must apologise as i have to rewrite that entry that i lost ) lets just say i finally earnt my cred and they now have respect for me.... happy days :)

T - 5

1. 1 hour ride class without a twist - technically a rest day but did a fill in cycle class for JC

T - 6 "are you ready?"

"are you ready?" has been the most recently asked question of late.

i will admit i am no guru in the muay thai kickboxing hence obviously attending class, putting it into practice, absorbing as much information as possible then drawing from my craft and working it together.

after seven weeks of specific training the results have definitely spoken for themselves and i am happy with my preparation.

although i'm feeling strong & healthy, there is no doubt that i will be mentally, physically & emotionally challenged but that it what i signed up for :)

T - 6

1. rest day - as i had mentioned before this is my week of tapering.

T - 7 countdown...

well doesn't time fly when you are having fun...

with only four sleeps to go before i fly out on friday and seven sleeps till i start my first day at the muay thai kickboxing gym in phuket.... i am officially on the countdown.

this is the week of tapering off and ensuring i effectively rest my body so i am not exhausted and tired by the time i hit the real training.

great advice from a couple of trainers who have been keeping a close eye on my progress and taking a keen interest in my preparation.... thankyou :)

T - 7

1. interval weights training set working at 80% not 90% - i've pulled back on the intensity as i want to ensure that no injuries occur between now and the event..... last weights session until i probably get back.
2. flexibility - high kicks 3 x 20 reps on each side
3. 1 hour form & technique kickboxing - last class before thailand

kickboxing class - tonight the theme was "southpaw" (my favourite - NOT)

- working intensity at 75%

T -8 'zen'

'zen' means meditation in japanese.

after a week of challenging moments.... there is definitely light at the end of the tunnel!!! maybe not in the sky as we have had a very, very wet week.

with another rest day and the weather permitting.... it is the perfect day for settling the mind, resting the body and centring ones self. i have realised the importance of taking the time out as i know a clear mind is better than a clouded one and being able to give more substance to my clients, friends & family means the a lot to me.

it has taken me a long time to realise that i have to give back to myself to ensure that there is a happy balance, especially with a career where it is people orientated and your energies are of giving nature.

T - 8

1. rest day - getting sorted for thailand & settling the mind with some good tunes

T - 9 "hardcore smurfs!!!"

today i dedicate this entry to the hardcore smurfs that came out and played for the 80's Let's Get Physical!!! workout.

i am very PROUD of you all!!!

• thank you for all making the effort to dress up and there were some AWESOME outfits!!!
• thank you for turning up and making it all happen despite the rain :)
• you are my new 'HARDCORE SMURFS!!!" who roughed & toughed it out in the torrential rain!!!
• kudos to you as you know who you are.
• stay tuned for the pics!!!

T - 9

1. rest day - nut bush city limits dance.... Lol!!!!

T - 10 tree of wisdom

treading carefully with not overtraining and using my wisdom (never thought i would say that) but using my life experience to ensure i do not make the same mistakes i have made previously with overtraining and not thinking about the bigger picture.

this experience have been an educational & beneficial journey in so many areas.... where do i even begin. it is definitely character building and keeps you honest. no lies on this journey as you are only cheating yourself.

T - 10

1. 1 hour interval weight training set - 20 seconds sets training every body part and keeping in mind "think wisely" about what i am doing not to injure myself & acknowledging that i only have a couple of weight sessions left before i leave.

T - 11 rolling with the punches

after recently having a plethora of challenges and hurdles to jump over... it has been a mentally challenging few days and feeling the need to train as an stress outlet.

with no time to even scratch myself... i still made the time to get my training in, as i made it a priority!!! obviously for so many reasons: a) stress outlet b) training for the event c) not having to feel guilty for NOT training d) feeding my mind, body & soul e) earning those delicious endorphin hormones considering chocolate has been off the menu for the last couple of months

i must apologise for having about 20 entries go missing... as in a moment of midnight blogging and having trouble uploading the youtube clips, i accidentally deleted a tonne of entries & was so gutted i had to call it a day. "roll with the punches" they say.... therefore i promise to update those entries that have gone missing :(

T - 11

1. weighted abs workout & core ( advanced planks)
2. ride class with a twist - interval drills on the bike with plyometric leg bodyweight sets in between drills

T - 12 "actions speak louder than words!!!"

the most common question that i have been asked is "are you fighting?"

I hope this clip will help answer your question...

T - 12

1. rest day

T - 13 sub 50

my challenge today was to see how many kicks i could do in 30 seconds....

T - 13

1. 1/2 hour - 20 seconds interval sets focusing on form & technique, all punches, kicks, elbows, breathing, bodyweight positioning, shadow boxing, ducks, slips etc
2. 3 x 30 second rounds to see how many kicks i could do. tried to beat the number every round.
3. 1/2 hour skipping - speed interval sets

Results: how many kicks could i do in 30 seconds?

right leg - 36 left leg - 35

Obviously i was trying to aim for 50.... didn't quite make it :( although it was my first try :)

also ended up with a huge blister on the ball of my right foot. Ouch!!! at least i know i was pivoting & using my bodyweight correctly.

T - 14 school of fish out of water

bouncing out of bed with the excitement of knowing i was up for my big monday of training: interval weight sets and that kickboxing class.... i was pumped!!!

whilst heading into the gym i realised... holy crap! i'm fly out to thailand friday week!!! with that realisation i was on the countdown....

successful and strong training weights session today.... i actually decided the go down in weights and work more reps and high muscle endurance as i want to ensure that i do not injure myself between now and before i leave. also i have to factor in that i should be tapering off my training and have my body conditioned, mentally & physically well rested and give it time to regenerate, ready for the big week of true muay thai kickboxing as i really want to give it my all.

kickboxing class:

• starting off the session with breathing techniques such as matching two short breaths with two short punches for speed vs one big long breath with one big power punch was good information to take on board.
• then being dealt a 17 punch combination totally threw the whole class out hence being a school of fish out of water. the combination was a little crazy and i felt it didn't flow naturally but in saying that i am there to live and learn. i must admit the big boys were struggling as well with plenty of swear words flying around which didn't make me feel like such rookie.
• there were no kicks tonight but i wasn't too concerned as i have a date with the bag tomorrow.
• attitude - to be honest with that 17 punch combination - there was no time for any alpha, ego filled mind games. we were all in the same boat and pretty much spent the whole session on that one combination.... i'll label that combination as "crazy!"
• testing our abilities we worked between speed and power. i found out my forte is speed in a challenging situation such as that combo!
• i felt quite challenged tonight and whilst i was driving home i was still trying to work out the maze of punches, ducks, jabs etc.
• as much as it was challenging, it is a great reality check to know that there is still so much live and learn.... "once you stop learning you die!"

T - 14

1. 1 hour interval weights session
2. 1 hour kickboxing class with no kicking and a "crazy" 17 punch combination

T - 15 "pure awesomeness!!!"

"there is no charge for awesomeness or attractiveness!!!" Po - Kung Fu Panda

having the whole weekend off from training didn't mean i wasn't thinking about training for others. with the "80's Let's Get Physical!!!" event coming up next saturday, i have been out and about all over town grabbing all the right ingredients for a successful recipe for a fun workout and games.

the main reason for this event is to promote that an exercise workout doesn't have to be boring, or a chore but can be good times & a great laugh hence the 80's Let's Get Physical!!! theme. I love a good dress up!!! photos to follow and i am very excited i made a trophy for the best dressed.

Kung Fu Panda has to be one of my most favourite animated films.... it has such a great story line which ties in with a few topics i have talked about before.

a) it's all about the right carrot - Po's carrot towards his training was initially fighting for those dumplings and then learnt there was so much more to his awesomeness than his food.

b) more than just skin deep - after learning that the Dragon Scroll had nothing on it but a reflection and the underlying message was to "believe" in yourself. this heads back into the mind, body and soul theory.

c) proof is in the pudding - Po still managed to stay positive & fight on when they were trying to muscle him out. he came through with the goods in the long run as he believed in himself.... i can relate!!!

ps: if you haven't seen it yet... well worth getting out on dvd. it's a 9/10

T - 15

1. rest day

T - 16 practice what you preach

"walk the walk don't just talk the talk!!!" i have always been a big believer of this saying hence my WORKING holiday. i ensure i train regularly may that be boxing, cycling, weights training, kickboxing, interval cardio sets. i enjoy going to other instructors classes where i am a participant and have the opportunity to feed my knowledge and experience first hand what i am learning. therefore if i practice what i preach, i comfortably know that my clients are in good hands and they are prevented from being injured.

as you know i am passionate about educating people about their health & wellbeing. not only do i love, love, love training, it has been one of the most rewarding careers i have ever had. to be able to energise*motivate*educate a personal training client or a large group, where i have the opportunity of creating an energetic atmosphere, have everyone feeling great about themselves and endorphin high, couldn't be more inspiring!!!

one of the greatest things that i have seen in the past couple of months is people who have been following this blog or have been in the presence of my training have followed suit and taken on board some of the same training routines.

a) few of the boys who love their weights training as do i, testing out the 20 sec interval sets.

b) clients testing out how long they can skip for

c) regulars who come to ride class which have been super tough & joining in on the journey

d) boxing clients who have taken on board the next level of new techniques such as elements of the muay thai kickboxing

well done to you all!!!! :)

T - 16

1. rest day - having slightly fatigued legs and shoulders i was more than happy to have my rest day arrive.

T - 17 more than just skin deep

you may be wondering what people mean when they mention having a "balance" in life. usually this refers to being in a position in your life where your mind, body and spirit are in a state of unity and tranquility. this may sound to some, like a case of metaphysical mumble - jumbo, but the simple fact is that life at its very core is made up equally of these three things and we must keep them in balance or we will have major complications in our lives. the three parts of you must exist in harmony or your life will not be as happy and full as it should be.

learning this the hard way after many years of stressing about the small stuff, over training and not nurturing my soul it has only taken nearly 38years (less than a couple of weeks away) to finally see things through different eyes. not to say that i have perfected a well balanced lifestyle... far from it but am certainly more aware.

for example: initially with this trip, my idea was to work towards a physical goal and compliment the physical with a mind & spirit journey, so there was a yin yang balance. then i caught myself researching rock climbing adventures and tramping around the jungle in chiang mai. what was i thinking? after a week of tough kickboxing training in 31 degree plus heat and 100% humidity my body will be exhausted and ready for a rest. therefore when the flights were not working for me to head up to chiang mai.... i had a reality check and realised i totally lost site of my original plan. so as it stands i am now waiting patiently for confirmation to spend a week in a yoga/meditation resort in the virgin islands in the south of thailand for the last week. yin yang balance....

T - 17

1. 1/2 hour sparring on the bag - form & technique based. practiced all punches & kicks, speed & power
2. 15 minutes - shoulder weights workout & core work - wanting to take a little more care of my shoulders as they have been getting a hammering (lighter weights) & wanted to focus on more advanced plank work
3. 1/2 hour skipping - must admit my shoulders were pretty tired from holding the rope today as they have been feeling very fatigued this week therefore it was challenging getting through half an hour of interval speed work although my cardiovasular was fine.

T - 18 with great power comes responsibility

finally with investing the time & energy into all this training it is starting to pay off.... i am talking about feeling comfortable with my instincts & putting into practice the skills that i have learnt to protect myself.

boys are well known for taking things further than they should and do not mind pushing the boundaries just that little further than they should. i have learnt to communicate and give them a couple of warnings and even say "there will be tears!!" but they never seem to listen.....

in the last 24hours i had two mates, two seperate occasions where they decided that it was going to be funny to test out my skills and try their 'karate" on me. after a couple warnings and the saying "there will be tears!!!" they didn't stop.... therefore protecting my own, they were horrified to find out that the slightest kick & slightest uppercut could have so much force.... Oops!!! i did warn them!!! no tears but a tonne of wingeing.

"with great power comes responsibility!" - spiderman

i will take on board spiderman's wise words and give them three warnings instead of two ;)

T - 18

1. 1/2 hour quality abs and core session using weights. focusing on crunches, obliques, planks, lower abs
2. 1 hour ride class with a twist- bodyweight plyometric leg work (jump lunges, squat jumps, calf raises etc) in between climb & sprint interval sets on the bike.

T - 19 it's all about the right carrot

my carrot: after making the decision to take on the challenge of spending a week in a muay thai kickboxing camp in thailand, i have obviously devoted all my training time towards this event. having always loved boxing i wanted another challenge to compliment my boxing skills, this is where the muay thai kickboxing came into place.

finding the motivation and the energy for general health, fitness and wellbeing can be challenging at times with this busy world we live in. everyone has something that makes them tick, as i say "it's all about the right carrot!!!" if we are talking on a physical level.... it could be as simple as going for a walk, weights training, yoga, gym classes, running, cycling it all works hand in hand with the whole philosophy of mind, body and soul which will then lead you down the pathway of a happier work/life balance as you would have invested time back into yourself rather than devoting all your time to work.

just because my full time job is in the fitness industry and i work as a personal trainer i still have to make time to train myself. therefore i will ensure i book in time for my training around my classes, personal training clients or group sessions, may i be in the gym or out in an oval. therefore find something that you like/love as there is no use taking up something that you hate as it will not last very long....

T - 19

1. rest day - with just over a couple of weeks to go, i have been allocated my rest days as i have a good balance of training and rest. 2 days on and one day off to regenerate.

T - 20 my fluffy white marshmellows

the importance of wrapping up and quality set of gloves

T -21 the cheeky assassin

T - 22 energy in energy out

the simple of equation of energy in energy out meaning the amount of calories you consume vs the amount of energy you expend = the more energy you expend over the calories consumed means you will effectively lose weight. very simple equation. never to be one about the number but more about how I feel and how my clothes sit is a great indication of where my body is at and am I happy. diet has been an important part of the assistance of my training. as I had mentioned it wasn't about losing weight but more about eating the right type of food to help assist me in the function of repairing my muscles and having sufficient energy to cater for the type of training I am doing. I always talk about going back to basics and eating like a cave man - good protein, vegetables and wholesome grains. everything in moderation and 4-5 smaller meals through the day to keep your metabolism going and keeping your energy levels in check.

T - 22
1. rest day - I had decided to be the wise Buddha and take three days rest. Sunday morning sleep in & a morning of chilling out was just what the doctor ordered. lazy afternoon walk with my sis & nephew in the sun was bliss. i'm ready to "Fire Up!!!" come tomorrow.

T - 23 sheer luxury

gym alone

T -24 sweat & tears = pummelled

T - 25 saving it all

waking up once again with a really sore neck and sore shoulders I had made the decision to save all my energy for thursday ride class focussing on my lower body due to my upper body being so tired & sore. normally skipping for 1/2 hour prior to teaching the class I decided not to skip & save it all for ride. my goal was to work at my 90-95% maximum capacity- focus on taking it to the next level!! more intensity, more resistance, more muscle endurance & plyometric leg work and taking the awesome amp team with me on this journey.

T - 26
1. 1 hour ride class - working 90-95% maximum capacity
variety sprints working on cadence work, sprint & heavy hill climbs in between all these sets were various leg exercises eg: jump lunges, calf raises, squat jumps, squat pulses all off the bike.

it has been incredibly rewarding to have the ride class consistant with the regulars who have not only taken on the challenge of moving their own fitness into the next level but to also support and join my journey. well done to you all & thankyou for being great company & keeping the team motivated & alive.

this last week I have really felt that my fitness has moved to the next level despite myself feeling quite sore & fatigued. a few of the crew who have been in the know about myself working towards this trip have mentioned that they have also noticed a difference. thanks once again for all your support :)

T -26

T -28 results

monday is always a great day to do a really big workout. sets you up for a good start to the week. having been consistant with my weights training & my love of boxing for years, I knew by tweeking my training program to make it more specific for the muay thai kickboxing wasn't going to be tough to alter, not to say it wasn't going to be hard work as I knew my body needed a shock to respond to get the results required. 3 weeks of solid specific effective training, a good nutritional diet & sufficient rest was going to be the start of getting my results I desired. therefore the results have been: increased upper & lower body muscle endurance especially shoulders & legs, stronger abs & core, body fat loss, lean muscle mass and feeling comfortable with the positioning of my body where I can now throw my rounds house kicks where they feel powerful & get the most out of my punches especially my hooks as they are my favourite.

T - 28
1. interval weights training working at 90-95% max 20 seconds on x 4 exercises back to back 1minute rest (3 rounds)
2. 1 hour kickboxing class specializing in form & technique

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T - 30

T -31 did i hear a challenge?

T - 32 thanking you!!!

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T -34

T - 35 toughen up those tootsie's

long weekends & public holidays can always mess up your schedule hence technically having another rest day. a 5.30am wakeup call by mr t, time with the family, 2.5 hour drive back to sydney & a dinner invitation..... it's all about balance :)

since starting the skipping, sparring & kickboxing with pads i had noticed that the nail on one of my big toes was pretty sore. finally taking off the nail polish from my toes i discovered my nail on my big toe was completely bruised & i had been supporting blisters around my heels and under my toes.... Ouch!!! therefore the justification of a rest day was purely for my feet :(

T - 35

1. Rest & recover my feet

i have made the decision to skip, practice my boxing & kicks on the bag bare feet, obviously working towards the event in Thailand as they do not wear shoes while they are training. with the kickboxing training i do here in sydney we do not where shoes either but it is evident that i am going to have to toughen up my tootsie's.

T -36 skip-a-thon

waking up to a beautiful morning i wanted to make sure i wanted to get my training done early so i had the day free to spend with my family.

T - 36

1. 1/2 hour skipping - interval sets practicing my double unders and working sprint sets
2. flexibity with high kicks
3. quality stretching - hamstrings

T - 37 man up or get out

waking up with tired shoulders & sore neck, i decided to listen to my body & rest. i knew another session today i could only potentially work around 75% and also risk more damage or injury which is not what i wanted..... 'smarter not harder' i hear myself say.

therefore this will be a great chance to document my experience i had in an intermediate - advance kickboxing class of recent.

we were asked to spar.... i had never sparred in my life before & it was 8 men and 1 woman (me). you can only imagine the testosterone in this small studio.... it was bursting at the seams. being put on the spot & out of my comfort zone, these boys were all quite experienced with muay thai kickboxing and some had already did their time training over in thailand therefore i was way out of my league. although that didn't stop me even though the boys had no patience for a new person. i still managed to hold my own and after receiving a good couple of hits to the head & couple jabs to the mouth with no head gear or mouth guard, i managed to dig deep, find my strength and protect myself. one guy was quite rough & really wanted to give me a run for my money. this is where i discovered my two strong punches & a kick to the ribs got me out of trouble. i managed to earn my cred as once we had finished sparring he pulled out his mouth guard and said i wouldn't want to be fighting you.....

T - 37

1. rest day

T -38 mr t

nothing like keeping it real with mr t.... mr t is my 18month old, 13kilo nephew who has more energy than he knows what to do with. after an early start and a 2.5 hour drive down south to visit the family.... mr t kept me on my toes with all my functional exercises of squat + shoulder press whiling holding him, throwing him around and playing chasing. i crashed & burned at 7.30pm which was slightly embarrassing as that was technically 'adult time'. the day before T - 39 i had also averaged 120 - 130 frog jumps (plyometric bodyweight jumps) and needless to say that my legs were feeling a little worn & torn.

T - 38

1. functional exercises with mr t

T - 39 ready set go!!!

well rested and ready set go!!!

T - 39

1. strength & conditioning - 90% maximum capacity - interval bodyweight/weights workout example set: 20 secs squat & shoulder press twist with 8kilo weights per side, 20secs pushups doing them on dumbells, 20secs weighted oblique twists, 20secs frog jumps all done back to back with 30secs rest before the next round - 4 sets. today i completed three different rounds working all muscle groups.
2. cardio & muscle endurance - 1 hour teaching cycle class with a twist example: interval sets on the spin bike 80 - 90% maximum capacity 20secs on 10secs off X 6 sets, 1min on 15secs off 45secs on, 15secs off, 30secs on, 15secs off, 15secs on 15secs off.... then off the spin bike and onto the floor for a variety of bodyweight leg exercises such as squatjumps, lunges, calf raises, jump lunges etc - 3-5mins then back on the spin bike.
3. flexibilty - 3 sets x 20 reps high kicks alternating each leg & big stretch for legs especially hamstrings
4. abs - crunches, cycle twists, planks, obliques

successful day.... had thought about a 1/2 hour skipping interval set but to be completely honest i was fried & happy with the quality of my workout. i have been so hungry having to eat every few hours

T - 40 smarter not harder

after two days of quality training working on shorter, faster, harder workouts, my body has completely lapped up the challenge & change. it was great to get some wise advice & feedback from a trainer friend of mine whom i respect and value his advice. week one of my blog you can see i was trying to test myself in every area & push my absolute limits to see where my fitness lies - strength & conditioning - 80 - 90% heavier weights workout, cardiovascular - road cycling & skipping, flexibility - practice high kicks 60 reps on each side & splits, boxing/kickboxing 2hours. i have always had an attitude of all or nothing and what that first week taught me was i was not able to sustain that type of training, also trying to fit it all in between work was testing and I was so sore & tired. therefore the conclusion is what i always talk about is training "smarter not harder" and actually listening to myself & taking my own advice.

T - 40

1. 1 hour chinese massage
2. light recovery swim in the surf

a great rest day and my mind, body & soul sits at ease after accepting the fact that my body has a chance to regenerate and not playing the guilty mind games with myself.

http://www.youtube.com/watch?v=WIQtdSCXwEk

T - 41 quality not quantity

for those who know me well... you know i always talk about setting your foundations and perfecting your form & technique. this applies to all areas of training may that be swimming, weights training, cycling, boxing, abs.... it is the quality not the quantity of the exercise.

therefore today i spent a good hour practicing my punches, kicks, footwork and placement of bodyweight with a kind friend who was willing to hold the pads and take the impact. thankyou :)

T - 41

1. 1 hour form & technique practice - punches, variety of kicks, footwork & bodyweight placement
2. 1/2 hour skipping - working interval speed sets eg: 15 secs on 15 secs off, 1 min on 30 sec off, practicing double unders and trying to do more than ten in a row

skipping double unders are tough and it is all about the tempo & rhythm. i was very impressed and inspired by a recent display of skipping i witnessed from a pro boxer

T - 42 shorter faster harder

after getting some great advice from another trainer, i took his advice which was to push for shorter, faster, harder sets. after having a week of tearing my body apart from everything from skipping for half an hour, long weight sessions, cycling, kickboxing for 2hours i knew i was over training and not having enough recovery.

T - 42

1. 20 seconds on, 4 x bodyweight & weight exercises back to back working at 90% capacity with 30 seconds rest in between - 4 sets ( the different rounds )
2. 1/2 hour skip
3. 1 hour kickboxing form & technique

Outcome: felt pretty worn & torn after weights workout. to top off the day of training with kickboxing & going at my full capacity i will admit for the first time in 5 years i felt like being sick. that is a great day of training!!!! happy with that result ;)

T -43 something smells fishy

aaaahhhhhh.... sunday has always been a day of rest for me. no training & a bit of r&r. important for that work/life balance. initially i had planned to train six days this week but after my body and especially legs were telling me that they were fatigued, tired and sore... the best thing i could do was to take a break and have two days off.

T - 43

with no training involved today i'll take the opportunity to mention a bit of nutrition. i always try my best to eat as well as i can but i will admit i don't mind the cheeky sweet once in while :)

i have added more fish to my diet, cut out the cheeky sweet, no carbs after 6pm and not one to be a big drinker anyway I have also cut out the drinking.

diet is so important as it is part of the assistance of helping your muscles repair, giving your body the essential energy to function correctly with the right food and remember the simply equation of energy in : energy out. everything in moderation :)

T - 44 screaming for rest

after substantial zzz's and a solid week of training my hamstrings were screaming out for a rest! the practice high kicks and splits is what did in my hamstrings. having planned a road cycle as part of the recovery process on such a beautiful day i decided to do the smart thing and listen to my body which was take it easy and have my body recover. ample rest is just as important as the exercise itself. therefore i uploaded 'physical' so olivia newton - john could do the work for me :)

T - 44

1. stretch hamstrings and legs
2. light exercise - walking to help diffuse the muscle soreness

olivia newton-john - physical

T - 45 just do it!

waking up with heavy legs & fatigued shoulders to begin with plus an early start i knew what i had planned for today's training set was going to be tough. not only was it going to be a physical challenge but also a mental challenge where you set your mind to it and just get on with it..... just like the nike ad's.... "just do it!!!!"

T - 45

1. 1.5 hour functional weight training working every muscle group from top to bottom
2. 1/2 hour skipping working interval sets, sprint sets, light footwork
3. flexibility - practicing high kicks and slowly educating my body to do the splits again

tough training set today especially with the weights. feeling quite fatigued after workout but very happy with the completion

T - 46 interval cycle twist

one of my most favourite classes of the week known as the ride class with a twist. like a normal ride class with sprint & hill interval sets and the twist being bodyweight plyometric leg work on the floor in between the cycling sets. eg: sprint/climb sets on the bike then straight onto the floor for squat jumps for a minute & then back onto the bike. effectively the main aim of this class is to build high muscle endurance & memory plus working towards burning as many calories as possible for maximum results for a longer energy burn = train for 50-60mins and continue to burn energy for 2-3 times longer than the time you had trained. this is what i call great time management.

T - 46

1. 1/2 hour skipping prior to class
2. 1 hour interval cycle twist

T -47 sharpen up your skills

a thousand lessons, a thousand experiences.... they say once you stop learning you die.

today i was lucky & fortunate enough to be involved in a group session to fine tune my boxing skills with a true boxer. lessons learnt, now time to practice and perfect.... sharpen up your skills

T - 47

1. 1 hour - functional weight training eg: lunge + shoulder press
2. 1.5 hours boxing training - form & technique power sets

shoulders feeling pretty fatigued

T - 48 skipping on clouds

another beautiful day in sydney... what better way to enjoy the great outdoors and incorporate your training outside. 23 degrees, sunny and pretty clouds

T - 48

1. road cycle in centennial park - 4 x figure 8 hill climbs + 4 x flat sprints
2. 1/2 hr skipping

road cycle - muscle endurance, strength & cardio

skipping - conditioning the body for the compulsory 1/2 hr skipping warmup. calves get hammered & shoulders feel tired from holding the rope in that position for so long

T-49 energise*motivate*educate

after losing sleep and too much thought about a new challenge, i finally took the plunge and booked myself a trip to thailand. the focus of this blog is to share my journey for the preparation of 7 days training in a muay thai kickboxing camp. It will keep me focused, motivated and give me an education of what is required for a challenge such as this. Nothing better than practicing what you preach and learn from it first hand.

muay thai kickboxing training schedule - warmup: 1/2hr compulsory skipping + 3hr boxing/kickboxing morning & afternoon = 6.5hrs per day.

T - 49

1. first steps - 1 hour functional weight training which works upper body, lower body, core & abs = total body workout
2. test - to skip 30minutes without a break. result - successful
3. 2hours kickboxing practice

Promise to keep the rest of the blogs short & sweet :)