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All levels are wanted! From the ones who want to fight, to the people who just want something fun an You don't need to be a fighter to be in this class.
The ability of taking real life encounters and getting through them from the use of Muay Thai. Therefore, you will learn how to effectively use your fists, knees, elbows and shins to defend yourself! Defend Yourself Muay Thai is more than a way to protect yourself but also a great way to burn calories and become a healthier person! In fact you can be a super shy person and still find that Muay Thai is an effective cardio workout!
Operating as usual
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I had a blast running the spartan super and sprint race this weekend. So much so I ran both races twice each day! I placed in age group 22nd out of 158 for the super (10K) and 6th out of 138 for the sprint (5K). I’m looking forward to tweaking my training and seeing where I place in May when I do both trifecta weekends in Montana and Big Bear.
Did you know a person has enough glycogen to last them 2.5 hours worth of exercise? I wanted to test that theory today so I ran a half marathon (13.1 or 21k) without bringing gel or other forms of glucose with me to see if I could do it without cramping. It wasn’t until the last mile where I started to feel the effects of fatigue. Afterwards I ate a post run meal and went to the gym to finish with an endurance pull day. Every exercise was 4 sets of 15 reps with 30 seconds rest:
Single arm high pull
Standing lat pull
Today marks my last heavy lift day. Starting Monday I transition into endurance lifting and increase my distance with my running. I have three weeks until I complete in my age group for the spartan Super (10k) and Sprint (5k). The week leading up to the race I will be tapering my workout so I’m able to give an optimal performance.
My lift went longer then expected because I was being a chatty Charlie but my run was 7 miles keeping my heart rate under 85%. It felt good to be able to run that long without feeling exhausted! This is going to be a big year for me and I’m excited to share my experience with you all!
Alright, todays workout was a good one! 4 sets of 12 reps with a minute rowing in between. The first picture is the meters with a 5 minute warm up included with seated shoulder press and bench press.
Second picture is the meters combined with incline press and single arm bottoms up shoulder press.
The third picture was meters with pec fly and over head extension.
I finished my workout with an hour of elliptical!!!!
Some times you have to adjust your workout times to match your day. I typically like to get my workouts done mid morning but had a lot going on today so it was a late evening workout for me.
Today was a heavy back day. 4 sets of 6 reps with 2 minutes of rest:
Isolated single arm bicep curls
Followed with 30 minutes of elliptical.
Today’s workout was heavy legs. I wanted to see how my calf would hold up and it did well!
Everything was 4 sets of 6 reps with 2 minutes of rest:
Followed by 30 minutes of elliptical at 75% of my HRR
Even injured you can find ways to modify your workouts so you can still reach your goals. I hurt my calf teaching and can’t run on it so I changed my cardio to the elliptical. Todays cardio session was almost an hour because I was waiting on Carter to get there for our workout! Today was a pull day. So 4 sets of 12 reps with 1 minute rowing in between sets:
Wide seated row
Wide grip pull-ups
Close grip seated row
Isolated single arm preacher curls
Todays workout was a push day! 5 minute warm up with rowing. Then 4 sets of 12 reps with 1 minute rowing in between sets:
Cable shoulder press
Cable chest press
Barbell incline press
Cable pec fly
Standing military press
Cable tricep extension
Afterwards I did 30 minutes on the elliptical due to me injuring my calf teaching last night.
Start of the week so I’m back at it again with 4 sets of 12 reps with one minute rowing in between sets. Today was legs and it kicked my b***y!
Bulgarian split squats
Standing individual leg curls
Abduction and addiction
Finished with 30 minutes on the stair climber because I hurt my foot sparring and can’t run on it yet.
Today was 4 sets of 6 reps with 2 minute rest for my pull day:
Standing lat pull
Followed by 30 minutes of the stair climber!
Today was a recovery day so I just went to sparring. It was 10 rounds of 3 minutes.
Today I had to switch my order up due to life happening. I did my recovery run first and then my strength training. Everyday situations is going to happen you have to be able to adjust what is thrown at you. My run was 6.2 miles (10K) to help get ready for my Spartan races coming up in February. Then I followed that with strength training. Everything was 4 sets of 6 reps with a 2 minute rest in between.
DB Incline press
DB flat press
Standing shoulder press
Cable pec fly
Burned about 1500 calories and hit 38k in steps. I’m one step closer to my goal!!
Todays training was for strength! Everything was 4 sets of 6 reps with 2 minutes of rest.
Standing Single Leg Curls
Then I finished with 30 minutes on the stair climber.
Today’s workout was a functional day!
5 min rowing to warm up
Tied a battle rope to a sled and pulled it towards me over 30 yards and pushed it back with 30 seconds planks in between no rest x4
Dragged the sled backwards 30 yards and pushed it back followed by farmers carries x4 no rest
Tire flips 30 yards and pushed like a sled back followed by 30 second tip ups x4 no rest
Russian twists with a minute of rowing x4 no rest
Finished with a recovery run for 5 miles keeping my heart rate around 85%
Did you know it only takes 150 minutes a week of planned physical activity to improve health! That’s 30 minutes a day for 5 days and you can even break it up to 3 - 10 minutes rounds with in a day.
Todays workout was a pull day each exercise was 4 rounds of 10 reps with 1 minute of row in between each set
Standing lat pulls
Close grip bicep curls
Then I went home to do a 3 mile run!
To see change and promote growth you have to put your self in an uncomfortable state.
Todays workout was 4 sets of 10 reps with 1 minute of rowing in between each set.
Followed with 30 minutes on the stair climber. Kept my heart rate above 80% of my HRR!
What are you going to do about it?
Ladies who’s your BF?
I had an amazing time in Breckenridge, CO.
Saturday I ran in the 13+ mile Beast race with some of the best people I know! I even saw a black bear while I was running the course!!!
@ Beaver Run Resort & Conference Center
You don’t come this far and put in this much work just to settle for average!!!
It feels great being back at training after recovering from a shoulder injury!
I had a blast taking and her crew through a Muay Thai workout today!!!!
This past weekend I was able to finish my first trifecta of the year! I ran both races the Beast and Sprint in Big Bear California. I was very nervous doing both races due to being sedentary for 9 weeks from a shoulder injury. However, the people Arizona Multisports PT were able to work some magic on my shoulder and I was able to complete both races without pain and numbness!!! This by far was the most challenging spartan races I have done but the people I meet and the memories I created was well worth the experience!!! Now on to my next goal which is completing another trifecta before the year is up. 😎
Never listen to the little voice!
I had such an amazing experience this weekend! I was able to run the beast and sprint in Big Bear California to finish my first trifecta of the year and I was able to test out my new Fitbit ionic! However, no matter how sore I am I can’t skip practice plus I got to show off my medals with coach
This weekend I’ll be riding solo to big bear and completing another trifecta!!! My goal is to complete two trifectas this year and maybe even a ultra beast!!!
That moment when your coworkers tell you that you should be sponsored by Because I eat it everyday!
I’m so excited!!! My Fitbit Ionic came in yesterday and it’s amazing!!! I can’t wait to test this bad boy out in my two Spartan races this weekend!!!
I want to give a shoutout to And . This Saturday they are fighting at for .mma! Come out for a great night of fights and cheer these two warriors on!
Be the hero she needs!
I’m feeling very confident about my fight on March 24th! I have so many people devoting their time to make me a better fighter. I can’t thank you all enough for everything you’re giving!
Great night of training with .martin.9822!!! Getting 1% better everyday!
Tonight was an amazing night of training! I’ve missed Coach Sandro and my main squeeze
I look forward to our future adventures and training sessions.
Started my morning off right, lifting with followed by an ass kicking training session with , Travis & David!
A daily struggle.
Think about it 🤔
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