13: Positive Vibrations: All great news!

It has been a while since I've blogged, and this is because I've been tired as hell! It's also because I've been watching episodes of "Dexter" every night when I get home from the gym. Who ever thought a serial killer could be so charming?

If you don't know what I'm talking about, you owe it to yourself to check out one of the greatest shows of all time (inspired by the novel, Darkly Dreaming Dexter, by Jeff Lindsay).

More importantly however, is a recent development at our gym which has all of us really excited. Last week, the addition of Brazilian Jiu Jitsu instructor and former Renzo (pronounced "hen-zo") Gracie student, Todd Wheeler, was a big step up for us as an MMA gym.

Coach Wheeler recently moved here from Los Angeles, where he trained with the best of the best at Hollywood Brazilian Jiu Jitsu.

Renzo Gracie is one of the most well-known Jiu Jitsu fighters in the world, and to have a brown belt out of his academy as one of our instructors, is a huge deal. To boot, Coach Wheeler is probably the nicest person I've ever met in a gym, and he is wholly committed to the positive development of our skills and of our school. His friendliness, positive attitude, experience, and eagerness to teach makes for the perfect combination in an instructor.

He even agreed to support my Army unit during our combatives training this May. The Modern Army Combatives Program (MACP) consists primarily of BJJ and originated at the Gracie Academy in California.

The first day he joined our team, he rolled with every single person in the class without so much as 40 seconds rest in between opponents. Of course, he submitted each one of us, some taking longer than others. When I pulled a technique called "Rubber Guard" on him he told me, "Eddie used to pull that on me all the time."

Of course I knew exactly who he was talking about. Eddie Bravo, creator of his own breed of BJJ called "10th Planet Jiu Jitsu," also created the technique I'd just employed. It just so happens that he is also one of my idols, and Coach Wheeler trained with him for about two years in L.A.

Incredible. Renzo Gracie, Eddie Bravo ... who knows what other great Jiu Jitsu artists this guy has crossed paths with and trained with? I will be sure to find out.

This new instructor has a wealth of experience, knowledge and skill, and I would have to be stupid not to take advantage of this opportunity.

As a result, I was eager to get to BJJ class this evening, where I not only learned some great new moves from Coach Wheeler, but I got to roll with him again as well.

He wasn't as easy on me this time as he was the first day, and literally within seconds, he tapped me out. We continued to roll, and he landed me in everything from wrist locks and arm bars to various chokes. He did the same with everyone else in the class. I didn't last quite as long as some of the others, but as I said before - win or lose - every second on the mat brings me closer to where I need to be.

Some other great news in my world, is that a buddy of mine from Erie emailed me yesterday that he had an extra ticket to the World Extreme Cagefighting (W.E.C.) fights in Columbus, Ohio next month. W.E.C. is the lighter-weight classes of the Ultimate Fighting Championships (UFC), and as a result, the fights are generally packed with much faster-paced action in comparison.

I was trying to figure out how I could drive from North Carolina to Ohio without spending a bunch of dough, because I really, really wanted to go to my first major-organization pro MMA event. This event features some big names, such as former UFC fighter Jens Pulver, Miguel Torres, Brian Bowles, and Dominic Cruz. Cruz trains with one of my all time favorite fighters, Brandon Vera. Might catch a glimpse of him there - maybe even get a photo with him.

That same night, I was flagged down by one of our fighters just before Muay Thai class. He wanted me to to sign up to go with our team to the Arnold Sports Festival in Columbus the same day of the W.E.C. fights. Apparently there is Muay Thai and Jiu Jitsu tournaments as well. The trip is free - hotel included!

I don't think I believed in destiny before yesterday. But if it exists, this has got to be it. Great times lie ahead, for sure!

As if all that isn't great enough, after seeing my designs, the head of MMA at our gym, Johnny "Kru," agreed to carry and sell some of my Instinct Fightwear merchandise at our gym. Pardon me, but holy shit!

Now, I've got another idea - it would be an investment, but I could print some t-shirts prior to the Ohio trip and give them away for free to pro fighters at the W.E.C. event and sell them at the Arnold event. Nice.

Let's hope my luck continues in this direction!

As Bob Marley said, "Positive vibrations, yeah ..."

No Sequel Fightwear coming soon!

The various "Instinct" logos that have been featured as the header on this site, will soon be available as a line of clothing from No Sequel Fightwear.

Most of fighters I know don't go out of their way to call attention to themselves in public, and therefore are not interested in the gaudy, over-done designs that are being produced by some of the big fightwear companies today. A lot of fans as well, just don't necessarily dig all the skulls and wings. How does that stuff relate to combat sports, anyway?

No Sequel Fightwear is a great way to pay tribute to your favorite sport without looking like an asshole.

Wear it. Love it. It's Instinct.

12: Dog Fight

Today I woke up to my wife and daughter screaming at the dogs, then screaming for me, and I knew immediately what was happening - dog fight in the back yard.

I was in my underwear and snuggled in my bed under the covers. There's three inches of snow out there this morning - a considerable amount for Raleigh, North Carolina.

We have four dogs, and of course I immediately wondered what combination of them had lost their tempers while frolicking in the winter wonderland that was our back yard. I really, really wasn't in the mood to be taking bloody dogs to the vet to be stitched up - especially since I was coming down with a sinus infection and was already pissed about missing the past three days of training.

I had a flashback to my childhood:
"He started it!"
"Nuh-uhhh!" YOU did!"
Punching my brother. Wrestling. Parents pulling us apart. Kicking each other once out of arms reach. Getting chucked into separate rooms.

Eventually, my parents got sick of breaking up fights and decided to just let us duke it out whenever we got into it. That's when it really got interesting.

"BRAAANDOOON!"

But I digress. Unfortunately, I can't allow the dogs to "duke it out," or one of them could end up in critical condition - or worse.

Boot-camp style, I threw on a pair of jeans and flip flops and ran for the back door. I asked my wife (nicely) to "Grab me a f***in' rake or somethin'!" as I passed through the kitchen.

Armed with the rake, I charged toward the hairy threesome with the handle end pointed ahead of me like a lance.

Our bulldog and beagle had a "tug o' war" going on, while our other dog, a furry mutt named Jake, was on the double-shit end of it. According to my daughter, our basset hound was in on it too, until he heard me come out the door. It was like a public stoning, and Jake was the damned.

They separated when I got close. I expected to see flesh hanging off of at least one of them, especially Jake, but they got out of it with a few puncture wounds and sore legs - no deep, bloody gashes. Thank goodness.

After this ordeal, I couldn't help but reflect on the idea that fighting really is natural. Even with our sweet little pups - the big babies that they otherwise are - there is something deep down inside that gives them the tendency to fight every once in a while.

It's instinct.

Sponsor!!

Very special thanks to my first sponsor, Piedmont Chiropractic and Dr. Sean Phillips, for taking care of all of my spinal health needs.

Every time someone cranks my neck or knocks my ribs out of whack, this guy fixes me up just right. Additionally, he offers great advice and services for maintaining spinal and central nervous system health.

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11: Nuthin' But a Thang

It came to be that time again - I'm recovered from the ringworm and was cleared to get back into Muay Thai class and sparring (yessss!). In my world, there is an atmosphere of relief and excitement. I'm back sooner than I had expected.

I sparred for three, 3-minute rounds this past Thursday with a 1-round break between each session. I have no injuries to report - only a sore nose and forehead, which I can feel each time I put on a pair of sunglasses. That is great news, because it means I was keeping my chin tucked!

I didn't get rocked at all this time, and I held my own for most of the sparring (though I was totally gassed out by the third round).

Each round, I sparred with a different opponent. The thing I noticed most was difference between everyone's styles of fighting.

Guy Number One was taller, bigger, faster, stronger, more experienced, and I think just generally meaner, than me. He peppered my face with jabs and combinations. He was hard to hit, and he was slightly intimidating. It will take me some time to get used to sparring with guys of this caliber.

Any sports psychologist will tell you that the psychological aspect of fighting is just as important as actual fighting skills. I have more confidence on order, but it arrives in installments.

The second guy was someone that I also expected to dominate me, but that didn't turn out to be the case. Partly this was because I had just sparred with Guy Number One, and had survived without getting rocked. This boosted my confidence, which allowed me to become more offensive in my game.

Guy Number Two was taller and skinnier than me, and after seeing him work the bags in Muay Thai class, I thought he'd be much faster as well.

While Guy Number One seemed to be more of a boxer/wrestler, the second fellow was strictly Muay Thai. He kicked me a lot more, but with the shin pads on, I really couldn't feel it. Shin pads totally work to the recipient's advantage when sparring.

A real fight would have felt quite different. Having his shin bone crashing against the sides of my arms and legs could have messed me up early. I did find some good openings for my punches and kicks, and I can say that he really didn't beat me too badly. He probably won on points, but in a real match, I think my power would have been my saving grace.

I was able to block a lot of his shots and get into a decent Muay Thai clinch, where I landed what would have been some devastating knees to the body, had it been a real match. Blasting someone with 16-oz padded boxing gloves is more forgivable during a sparring session than cracking somebody with knees or elbows with any real amount of force. That's simply too dangerous, and is reserved only for real fights and competitions.

Coincidentally, the Muay Thai clinch is where I'm most comfortable. I also noticed that the neck exercises I've been doing are really paying off. The clinch didn't wear me out like it used to, and at no point did anyone challenge my clinch with any real efficiency.

I went into round three already gassed out, but I forced myself to go in just for the sake of getting stronger.

Guy Number Three was clearly a boxer, but he knew how to kick. However, after realizing that kicking me while wearing shin pads didn't have much effect, he resorted to boxing and great foot movement, which made him seemingly impossible to punch.

Impossible to punch, but easy to kick. Whatever direction he started moving in, I simply kicked with that leg, and he ran right into it. In order to avoid my leg or body kicks, he would have had to not move more than one step in any direction. Without shin pads, I probably could have induced some leg damage, slowing him down. This is the kind of thing where style match-ups can make a difference.

It wasn't long however, before I was too tired to kick. About 30 seconds later, I was too tired to punch as well. I kept a good defensive boxing stance though, protecting my chin. Despite catching a few shots to the forehead and nose, I came out of it relatively unscathed. Tired as hell, but unscathed.

Hopefully my sparring sessions will continue to improve. I'm still not at the same level as any of the guys I've sparred with, but I added two more rounds and didn't get rocked this time.

I know it won't happen overnight, and tomorrow I plan on doing a lot of cardio and bag work to improve my striking.

10: A Diet I Actually Enjoy! Part I - Breakfast

O.k., so to give you an idea of what someone like me eats to try to keep a moderately healthy diet, I'll give you a few examples. You might even try these yourself if you're thinking of positively changing the way you eat while still keeping it interesting and tasty.

I have just a few main rules that I feel are essential to any real diet:
 1. No fast food! Avoid as long as humanly possible.
 2. Avoid salt whenever possible. Replace with other herbs like basil, garlic, pepper, etc.
 3. Keep alcohol consumption to a minimum. For me, just a few drinks a month will slow my muscle recovery and impede my endurance, speed, and overall drive.
 4. Avoid pork at all costs! Also try to avoid red meats. Eat poultry and fish as much as possible. Poultry is leaner, contains more protein and water, and has less nitrates.

One of the major upsides to the following "recipes" are that they are simple to prepare, thus saving time or energy for someone who is already tired from working out.

For someone like me, who LOVES to eat and is working out regularly, it is important to make sure that I'm taking in proper amounts of protein, carbohydrates (both simple and complex), and getting plenty of natural vitamins from fruit and veggies.

I've found that adding fruits to my diet really makes a difference with my endurance during my workouts.

BREAKFAST: For quick and easy preparation, I have a plastic container already containing a mixture of nuts and raisins or some type of dried fruit, maybe also some kind of seeds.

I don't even like nuts, but when I mix them with other foods, I mostly don't notice them. Anyway, I add about a handful of this mixture to one of the following:

1. Bran flakes cereal (I prefer Honey Bunches of Oats)
     - add one whole banana, sliced (for potassium, which is great for your muscles)

2. Oatmeal (instant)

3. Yogurt (Light & Fit)

All three of these are easy fixes, with a huge plus for saving time. I tend to go with the cereal most often, because it combines a greater amount of simple carbohydrates with my complex-carb mixture, which aids in providing quick energy for my first workout of the day. Plus, if I start to get bored with it, I can always change the cereal brand.

4. Another breakfast option includes good ol' fashion eggs and toast. These provide amino acids (for protein) and carbohydrates, respectively, both of which are essential in building new muscle, and it only takes about 5 minutes to make everything. Once in a while, I'll reheat a chicken breast in the pan (leftover from dinner) for added protein and to help fill me up.

Instead of butter, I use Pam Butter Spray when cooking the eggs. Instead of salt, I just use a garlic/pepper blend, and sometimes crushed red pepper.

On the toast, I use I Can't Believe It's Not Butter, which has no calories or sodium. I have heard that eggs are high in cholesterol, but the amount of amino acids you get from them is so good for your muscles. Since I don't use butter, I have no guilt over eating eggs and toast twice a week.

Keeping the sodium (salt) in your diet to a minimum is key for good blood pressure, and it helps avoid retaining unneeded water weight. So, cutting out salted butter and salted seasonings really can make a difference.

Last, when my blender is in working order, sometimes I just make a protein shake. I use either 2%, skim, or soy milk, mix two scoops of whey protein, one banana, a scoop of peanut butter, a glass or more of ice, and blend it until there are no chunks of ice left. This is soooo good! The peanut butter really sets off the flavor, and you don't need to use very much of it.

Sometimes, I'll add a raw egg for additional amino acids, and vanilla yogurt or a squirt of sugar-free chocolate syrup for taste. I've added raw eggs to shakes for 10 years now, and I've never been sick from it, so I do not share whatever concerns other people may have over it. Eggs are pasteurized, like many other foods, so as long as the expiration date hasn't arrived, it shouldn't be a problem.

In the next chapter, I'll discuss healthy lunch and dinner options that are great for anyone, and can easily be made in bulk for families or to save for additional meals.

09: Confidence Booster

"I wish we had more fighters like you. That would really make our team awesome."

I looked over my shoulder, already knowing there was no one else there, but thinking I must be wrong.

(Gee whiz!) "You really think so, coach?" I said.

"Yeah man - a lot of guys come in and try out to fight, but most of them don't hack it. We need more guys like you."

Whoa. That is something I really needed to hear.

Of course, I have a LOT more work to put in, but I think he was mainly talking about my dedication. Either way, I was glad to hear that I'm making a good impression.

Another thing that made today different was that I brought in one of my Army buddies, Jorge, to check out the gym and have one of our coaches run him though a Muay Thai lesson.

He started off with kicking lessons on one of our heavy bags, and soon his shins were all lumped up and hurting.

Additionally, when one begins kicking the heavy bag for the first time, the ends of the feet and toes end up taking a beating too. You see, with a Muay Thai kick, your lower leg is supposed to be relaxed, and so your shin bone basically whips into your opponent. All of the torque comes from the torso/hips. When the shin connects with the side of the bag, sometimes the foot will smack into the back side of the bag at a 90-degree angle.

This is not so much a problem when kicking someone's leg or body, because the circumference of a body or leg is much smaller than the heavy bag. However, for the first few weeks of Muay Thai class, a student's feet will usually look like the one in the picture (mine). It is important to encourage the student to continue through the pain, because it eventually goes away as the nerves and skin get used to the constant impact.

Jorge's first lesson was just as brutal as mine, but he was really into it. He seems to have the heart for it and it didn't really take much encouragement to keep him going.

I flashed back to when I started Muay Thai a few months ago - when my shins were lumped up too - and it helped me to gauge the progress I've made in such a short time.

I shared with him the pillow case technique for shin conditioning (see chapter 02: The Pillowcase) in case he can't get to the gym regularly to kick the bags. I can almost guarantee that he will be employing this shin conditioning before his next trip back to the gym. That's just the kind of guy he is - great work ethic. He is a Soldier, after all.

Today I got a great workout in, the Carolina winter temperature rose to 62 degrees, and I had the tastiest chicken wrap of my life. More than all of these things though, my coach's compliment really made my day.

I can't wait for tomorrow.

08: Ringworm

That's right folks. I got da funk - right on my face, neck, and left arm.

AAAAAGGGHHH! I am so frustrated!

Contrary to its name, ringworm is actually caused by a fungus, not a worm. Why did they have to give it that nasty name? I don't know - it only freaks people out more.

That's the harsh reality of any sport that involves practicing or competing on a mat or with boxing gloves. Even though our mats are sterilized between every class, you can't guarantee that the guy punching you in the face sterilized his gloves after punching the last guy in the face.

Along with this fungus, fighters and wrestlers also run the risk of staph infections (Staphylococcus Aureus) - which can be pretty serious if not treated immediately, and of course the famous cauliflower ears, which involves the cartilage in the ears growing out of control after repeated abuse.

According to the doctor I saw yesterday, ringworm is not contagious from skin to skin contact, though I have heard otherwise. He said you can transfer it to a non-human surface or contract it from a non-human surface.

According to some sources on the internet, you can spread it by skin to skin contact, so I don't know what to believe. To play it safe, I'm not going to go to Muay Thai or any other class until this clears up. I don't want to make anyone uncomfortable, and I don't want to spread it to any other surfaces at the gym.

Here is a link to one of the sites where I read about ringworm: http://www.webmd.com/skin-problems-and-treatments/tc/ringworm-of-the-skin-topic-overview

This throws a real monkey wrench into my scheduled workout plans, as I was supposed to begin my Strength & Conditioning classes this week, along with Boxing and Brazilian Jiu Jitsu the last week of this month. Now, they're all going to have to wait until at least the first week of February, and it wouldn't be wise to try to start them all in the same week.

Until then, I will be taking my meds prescribed for it and doing all non-contact exercises and conditioning. I can still lift weights, run, and punch the bags, so it looks like that's what I'll be doing for the next two weeks.

It sucks, but this is the reality of these kinds of sports. Hopefully, I'll some more exciting and less creepy stories for you in a few weeks.

07: Double Your Vision, Double Your Fun

Tonight was a great night. I sparred in the cage for the first time with headgear, shin guards, and 16-oz. gloves.

During these sparring sessions, which take place after Muay Thai class, the fighters increase the amount of power in their strikes to around 50 percent or more. The rounds are three minutes long, and you do anywhere from one to two rounds at a time. Since I was the new guy, I only did one round.

The guy I was up against is something like the Energizer bunny. I was sure to let him know it was my first time sparring outside of class, and he told me, "Just go easy."

I figured that would be no problem, I'll just ease my way into this. I've sparred easy a hundred times in my life, but it's always been "light contact." I'm used to sparring "easy." That's what you do in virtually every karate class in this country.

However, as soon as they set the timer and said, "Begin!" this dude came at me like a rabid badger! I was pretty sure he was putting way more than 50 percent power into his punches. Maybe it was the way he grunted when he swung at me, maybe it was because he was moving fast as hell - or maybe it was both. Either way, I knew I needed to turn it up a notch to hang with this guy.

He was all over the place. At first, I felt like a toddler trying to catch a mongoose. I gotta say, that made me feel really inadequate. Also, this was my first time using the 16-oz. gloves, and they felt really heavy to me. Throwing punches with all of this gear on feels really, really different.

Being inside the MMA cage made me feel secure - sort of like closing your bedroom door at night when you go to sleep. I don't know how else to explain it, but I really liked it in there. You don't have to worry about being crowded by other people in the class, and there is something really relieving about not having to pull your punches. Pulling punches in karate class just never felt right to me.

I tried remembering to keep my shoulders up and keep my chin tucked as I learned during a light sparring session in class this past Tuesday. However, as fatigue set in very quickly, I made that mistake again and got rrrocked!

He hit me with a right cross right on the chin and literally had me seeing double. I had to stop for a second, and it seemed like my vision was not going to go back to normal. I had a strange feeling of deja vu, as if somewhere before I had been staring at the floor inside of a cage while seeing double. I guess getting punched in the face can do weird things to the brain.

I've been knocked out twice during street fights before, but this was my first time getting rocked this hard without actually going down. If this were a real fight, he'd have come in for the kill, and I would have been toast.

I recovered in what I think was less than ten seconds, and I was surprised at how normal I felt upon recovering. I was able to continue sparring, and I did my best to turn the heat up on this guy.

I was feeling really fatigued and wondering how I was going to make it through the whole three minutes. This guy was just pouring it on me.

There's a lot of things going through your head while sparring like this. I was trying to remember to work my angles (footwork), keep my hands and shoulders up, tuck my chin, focus on technique and speed, throw my kicks from the opposite side as my last punch, control my breathing, and listen to my coach.

Now I fully understand why you need someone in your corner telling you what to do. To a spectator, it doesn't look like there's that much going on, but for the fighters, it's almost chaotic. Listening to my coach made a world of difference for me during this session.

On top of everything that was going on, my heart felt like it was going to pop out of my chest, my arms felt like lead weights, and there was a voice in the back of my head saying, "This is just a three-minute sparring session. You really want to fight full-contact for three, 5-minute rounds?" But the answer to that voice was easy - "HELL YEAH!"

I knew that the main thing defeating me during this session wasn't the other guy - it was my cardio. If I wasn't gassing out, it would have been much easier to stay focused.

Finally, I landed a good shot on this guy - I don't even remember what punch it was - but I soon as I felt him backing off, I felt energized again. I went in for the kill - probably with all the speed and agility of hippo on muscle relaxers.

Regardless, I landed a serious of several punches, though I can't vouch for the quality of my technique. I had him backed up against the cage and was throwing uppercuts and hooks as fast as I could when they called, "Time!"

I felt good that I finished stronger than I began, but I knew more than anything that my cardio and my technique failed me miserably.

Identify your weaknesses, work on them, and make them your strengths.

Several people, including my head instructor, told me that I did really well for it being my first "real" sparring session. That made me feel really great! I love my school and my team, and I love the positive vibes in that place.

I got some tips from our other instructor as well. He told me that I was dropping my hands after each punch, instead of pulling it right back to protect my face, and that I was punching too much with my arms and not my hips. I'm taking mental notes, and these will be two things I will be very focused on during my next session.

Having had this experience this evening has only added to my hunger. I can't wait to do this again. I can't wait to get into better shape, so that it is not as hard!

I was so tired before class today that I actually considered not going. I'm really glad I sucked it up and forced myself to go. I loved it!

06: Crazy-Ass Schedule

Today I took the day off. After yesterday's three-miler and weightlifting, I felt that funny feeling in the back of my sinuses that said, "You're getting sick, dude." I ignored it long enough to complete Muay Thai class in the evening.

I also woke up with a runny nose this morning, so I figured better safe than sorry - take the day off. I'm glad I did, because I feel much better having rested, and my sinuses feel better.

Despite my plans to train six days a week, taking only Sundays off, my body has been giving out after about three days of intense training. I'm thinking I might start doing three days on and one off for about the first month or so - just until I get better accustomed to this level of exertion. Better to have a day off here and there than to lose two weeks from being sick. After my body gets used to it, I can increase my number of consecutive workout days.

So, since I took the day off, I have time to fill you in on just what I'm trying to pack into a week's worth of workouts.

All bag striking is done on the hardest heavy bag at our gym. This is used in lieu of shin conditioning as well, as the bag is hard enough to condition the legs, while also giving the benefit of exercise. Thankfully, this means no more time-consuming shin conditioning at home.

What is listed in bold/italic is what I still need to work into my schedule - the rest is what I'm already doing:

3-mile run - x2/week
Jump rope - 5 minutes
Pull-ups
Sit-ups
Push-ups
Rear dips
Sledgehammer swings
Rear-leg kicks - x100 per leg
Front-leg kicks - x100 per leg
Flying knees - x60 per leg
Jabs (punch) - x100 per arm
Crosses (punch) - x100 per arm
Hooks (punch) - x60 per arm
Heavy bag punches - 3, 3-minute intervals as fast as possible (30 seconds rest between sets)
Clinch knees - 2, 1-minute intervals as fast as possible
Muay Thai class - x2/week
Kata (practicing form and balance) - 20 minutes, x2/week

Brazilian Jiu Jitsu class - x2/week
Strength & Conditioning class - x2/week
Side knees - 2, 1-minute intervals as fast as possible

Squats - no weight, x60
Sparring (Muay Thai) - x2/week
Sparring (Brazilian Jiu Jitsu) - x2/week

Sprints
Teeps (this is a front kick/push) - x100 per leg


Weightlifting:
Incline press
Behind-the-neck press
Military press
Flat press
Seated rows
Biceps curl
Squat thrusts - 45-lb bar only
Quad extensions
Plate lifts
Kettle bell claps
Kettle bell front lifts
Neck exercises - 35-lb plate, x2/week

Upright rows

Body twists
Hamstrings curls
Lower back

As you can see, this is quite a bit to work into just six days, and it is challenging. Originally, I was scheduled to include Boxing and Judo classes twice each week as well, along with one Wrestling class and one Ground & Pound class, but time just does not permit.

Once I've been lifting for a little while and my cardio is where it needs to be, I will probably replace some of my lifting sessions with these classes.

Also, I need to get to a point where I'm getting in at least 500 kicks per leg, per day. This will entail getting to the gym a couple of hours earlier each day.

Just looking at all of this makes me tired. I know that it is unreasonable to try to fit all of these exercises in, and I am in danger of over-training, so I am just going do what I can, consult more with my coaches, and adjust my schedule from there.

Also, our Muay Thai instructors discourage any heavy weightlifting, because it slows down your punches. So, at some point I have to decide which exercises most complement my Muay Thai and BJJ and cut the rest out.

In the meantime, this schedule is a work in progress.

All that being said, rest and recovery is just as important as exercise, so good night!

05: Wake Up Call

I have been working out about two times a day. Today, I ran three miles for time, then lifted weights. I was gonna roll with one of our coaches, but last night's protein shake was - shall we say - not agreeing with me. So I decided to spare him the experience. I was disappointed though, because I've been looking forward to getting more mat time in.

After that, I went home and made a late lunch. Later on, I'll talk about some of the quick, healthy meals I cook to save time while still getting in a balanced set of nutrients.

Anyway, I rested for a bit, then headed back to the gym for Muay Thai class. It started off o.k., but the three-miler took a bit out of me today and I was feeling it during warm-ups. We practiced several striking combinations then did some sparring.

This is where the wake up call comes in. I was sparring a middleweight MMA fighter, whose boxing and Muay Thai was clearly superior to mine. I never thought of myself as a poor striker, but this guy was picking me apart, and I landed very few shots - none of them decent.

He caught me with a good right hook to the jaw, and I was dazed. It only took a second to shake it off, but I knew that whatever I was doing was not working. My head instructor noticed as well, and he reminded me, "Tuck your chin!"

I was sure to keep my chin tucked for the remainder of the sparring session. Getting caught with a good punch is a great reminder.

However, I knew I was only going to continue to get beat on if I kept striking from his range. So, I decided to fight in close. I was able to secure a clinch position and land some decent knees just a few seconds before the round ended.

The lesson learned here is if I am competing against someone with longer reach or superior striking skills, then I need to get in close to fight.

After watching an episode of Fight Quest (Thailand) two nights ago, I learned a great exercise to help strengthen my jaw and neck simultaneously, which will improve my Muay Thai clinch. Yes, I know they say, "Don't try this at home," but I consulted a professional before doing the exercise.

Strengthening my jaw will help me to avoid getting dazed or knocked out as easily if - I mean when - I take another shot to the chin. Strengthening my neck will help the same thing in its own way, but it will also enable me to keep my head erect if someone tries to knee me in the head from the clinch position.

Anyway, I bought a length of 1/4-inch plastic tubing from the plumbing store. I cut off a piece about four feet long, and tied it through the hole of a 35-lb weight, securing the knot with duct tape to keep it from sliding apart.

I stood on top of a tractor tire that we have in the gym, allowing the weight to dangle through the hole in the center of the tire, while holding on to the tube with clenched teeth. Starting in a squat position, with my elbows on my knees and with my head down (looking at the floor), I raised my head to look at the ceiling for each repetition. I was only able to complete two sets of five repetitions my first time doing this, but I'll keep at it regularly.

This exercise is no joke. My instructor says I need to work my way up to a 45-lb plate, but I'll need thicker tubing to hold the weight (and a thicker neck). Also, I think if I moved up to 1/2-inch or bigger tubing, it will be more comfortable for my mouth, because it will give me more surface area to bite down on.

Considering that I have a skinny neck and a narrow jaw, this is an exercise I will need to do pretty consistently.

Well folks, that's it for now - time for some much-needed rest!

04: Tired!

Aaah, it has been almost a month since I've blogged! This is due in part to school finals, training exhaustion, and of course the Christmas/New Year holidays.

Despite my plans to "officially start" on Jan. 2, I hit the gym on Dec. 14th instead, literally just a couple hours after I finished my last final exam.

I already had a lifting/exercise schedule mapped out, so I got a head start on that. I worked out steadily from Dec. 14th through the 23rd. By the time Christmas Eve rolled around, I was so sore and dead-tired that I didn't even attempt to work out on Christmas Eve like I had planned (our gym was open until 2 p.m.). The days following proved mostly too busy to get to the gym, but they also gave me some much-needed rest!

I only worked out once between the 24th and the 1st, due to holiday plans to go out of town.

I traveled back to my old home, "dreary Erie," PA on the 28th. Living up to its nickname, Erie was gloomy and had been dumped on by about two feet of snow the night before I arrived.

After searching the internet for a gym with a working phone number, I settled on an MMA gym located at 1702 West 38th St. - about halfway between the airport and my cousin's house, where I'd be staying.

From what I understand, this gym is owned by Dan Swift - a guy who trains with former UFC fighter and current Strikeforce lightweight, Jorge Gurgel - but the gym is run by some members of his team, "Team DNA" (http://www.freewebs.com/danswiftsteamdna).

The fighters at his school speak very highly of Dan, though I did not get a chance to meet him. I understand he is a very, very experienced pro fighter and grappler, and many of his students are title holders in some of the MMA organizations up there in the rust belt.

I literally went straight to this gym from the airport and right into a Brazilian Jiu Jitsu class (BJJ). I was greeted by a very friendly instructor named Ben, who welcomed me into their school and allowed me the honor of training with some very talented BJJ artists - himself included.

In BJJ, sparring with an opponent is called "rolling."

The training was awesome! We rolled for a couple of hours, and I learned two great new moves from Ben, which I can't wait to practice again. Despite the 50 lbs I have on Ben, he tore me apart on the mat, as did everyone else there I rolled with!

One thing about Brazilian Jiu Jitsu - or any grappling art for that matter - is that if you are training on a mat with multiple other people, another pair is either going to accidentally roll over onto your head, or someone will kick you in the nuts by mistake. It just happens with close-quarters training. This time, I got kicked in the nuts - hard. Thanks to my ShockDoctor protective cup, my junk is still in tact. Let that be a lesson to any of you guys who are too lazy to train without a cup - it will catch up to you!

Another thing about grappling, is that if you have gas, it's gonna come out. This guy, Adam, kneeled right on my stomach to pass my guard, and sure enough, that bubble I'd been trying to hold in announced its exit. I can assure you this isn't the first time that's happened in a BJJ class, nor will it be the last! Adam ignored it, and continued to twist me into a human pretzel. I try to find a silver lining in everything though, and in this case I took comfort in knowing I could reciprocate at least some of the discomfort that was being dished out to me.

The workout was killer, and I was so tired and sore by the time I left, that I couldn't wait to shower and go to bed.

I am extremely grateful for the training they shared with me. Every move learned, every hour on the mat, is a step closer to where I need to be.

As I left the gym, I found my rental car buried under an additional three inches of snow, and I needed help getting it unstuck from its parking spot. I do not miss the Erie snow.

I drove to my cousin Nick's house, my velocity topping out at a whopping 20 mph, due to road conditions. I passed out shortly thereafter, and slept for about 12 hours.

I can't wait for another opportunity to train with these guys again. Every trip to Erie from here on out, I plan to make it out to roll with the folks at Team DNA. Really great people all around - very positive and very talented. Thanks guys!

BJJ is a very effective martial art, and I recommend it to anyone and everyone - but it requires a lot of hard work. In BJJ, an intermediate-level female of small stature can mop the floor with an inexperienced man of large stature. It is that effective. If you don't believe me, visit a local BJJ school and just watch. If then you still don't believe, please call me and we can make bets for real money.


As promised, I began training on Jan. 2, the morning after I returned from my trip. Already I am exhausted! More details to follow ...