Martial Arts Humor – All Bets Are Off

If there’s one thing I can’t stand, it’s someone deliberately tickling me when I’ve made clear I don’t want to be tickled. Which is EVER.



The problem with training in Martial Arts, though, is. . . well. . .that little thing called reflexes…


Martial Arts Humor – Injuries And The White Belt

It’s funny…but not.  Especially because it isn’t so much the white belt who ends up hurt, but the training partner.


(C) Cartoonstock Jcen624

We all start somewhere, no question about it – accidents ARE going to happen, it’s Martial Arts, for crying out loud.  BUT…


It’s absolutely vital that newer students are not only encouraged to slow down, but ASKED to.  The first nose fracture I sustained a few months ago wasn’t from a white belt – it was a tough technique, a few parts went awry between us…it happens.

But this time it was more the result of over-excitedness, and lack of body control – common to newer students.

I went slowly.  I made a point to say “because this is designed to break the arm and damage the joints, it’s really important to go slowly.  It’s easy to go too far before your partner has a chance to tap…”  

The message has to come from all of us, though – it has to be engrained from the get-go, because many of our techniques (self defense-based, as much as offensively-based) are designed to injure.  Even when a technique is meant only to control, there is room for an accident mindfulness makes a HUGE difference in lessening the potential for injury on the mat.  

After I took a heel to the face, re-fracturing my nose, a fellow student took the time to say (to my distressed training partner) “you really need to go slower.  You have a high energy – that’s great -but in here, we really have to go slow…and slower still.  We go slow for a LONG time.”


I think there’s a misconception that going slowly is a bad thing – it ISN’T.  As the saying goes, slow is fast, fast is slow… Being deliberate in the movements builds – first of all – the proper muscle memory. Bad habits are a NIGHTMARE to fix – you want to be drilling the correct mechanics of the technique so, when it matters, that’s how you respond.  

The other part of that is…you actually CAN hurt the person you are working with.  It isn’t a stretch because that is precisely what you are learning to do.  If you are more senior, you don’t have to be overbearing – but it is partially your responsibility to guide others when you notice they aren’t as in control as they need to be.  Sometimes even then…accidents occur.  So back up your peers if you need to – my friend stepping in was appreciated because while my partner won’t forget she fractured my nose…she was given extra reinforcement from the messages given to her afterwards.

Martial Arts Humor – Unnecessary Injury

It isn’t exactly funny. . .but interesting that there are so many memes about this!

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I’ve been talking about this a lot lately – I simply have no interest in partnering with students who want to go full-bore.  The purpose of my training is to learn techniques, to replicate them properly in order to create the correct muscle memory.  I’m NOT interested in going bananas, and cranking my partner’s limbs…OR my own!

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Don’t get me wrong, rolling, kicking, sparring, punching…at your full potential is great too, of course! – but this is more with respect to when we are specifically training techniques.  I see (and sadly have FELT) rushing far more than I’d personally like – you can’t go at a snail’s pace for sure, but unless you solidly have the technique, it’s important to be mindful.  

When you are in a class and learning techniques designed not only to lock joints, but flat-out BREAK them, staying in FULL CONTROL of your body and movement is integral.

Along with that? Keeping yourself tidy – again, mindfulness – so that you don’t put your partner at unnecessary risk (yes, I have had my face gouged my nails. “Ugh, your DNA is under my nail!” my partner said.  My response wasn’t so cheeky, as I wiped the blood off my face.)  Cleanliness and grooming matter when you are in a close contact sport.

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These days, I’d rather say, “slow down,” “hold looser,” or “dude, maybe you want to partner with someone else.” 

More substantial – avoidable – injuries?  NO THANKS!

It Doesn’t Have To Be Your Best, Just START

I general dread traditional cardio – I DO it, because I know it’s important.  But…it’s a struggle most days!

I recently gave myself a lovely bout of plantar fasciitis from running too hard, too fast, too intensely – I woke up the next day and knew EXACTLY what happened.  

Frustrated I may have been, I knew it was a cue from the grand ol’ Universe telling me to slow down.  My feet have been hurting, I’ve been overly exhausted, and frankly. . .I’ve derided cardio even more than normal.  Did I take a break?  NOPE!

So…the Universe HANDED me one.

Instead of busting my buns of the treadmill, I’ve done a few days of moderate spin.  My session aren’t stellar – I haven’t drilled myself for a while, so my pace and power isn’t necessarily where it could be.  But, I put in the effort.  I get on knowing that it may not be perfect, and it doesn’t have to be – the point is, I’m doing SOMETHING.  I’m getting on and giving it a whirl – there’s no need to be breaking records every time you do an activity (maybe I’m writing that as an extra reminder to myself! 😉 


So don’t worry about making one session or another your absolute best – just START.  A little CAN go a long way towards your goals of staying fit and healthy. ❤

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Martial Arts – Beyond Than Being An Athlete

Being a Martial Artist isn’t completely akin to being just an athlete – while both designations require a high physical demand in combination with mental focus, there is – in my own mind – a level of spiritual attunement that takes Martial Arts a step further.

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I’ve been an athlete my whole life – for better or worse I have always identified myself with my athletic endeavors.  Extracurricular activities were equally as committed to as my studies growing up – I didn’t train here or there, I was “on” five to seven days a week, multiple hours a day, interspersing my training with homework and school time.  To many, I didn’t “have a life.”  I still managed to get to sleepovers and do “kid” things, but I was up well before the group and off to the ice rink while they still caught their Zs.  

I guess there were a few days I minded – in the dead of winter, 5 am looks a lot like midnight…and it feels that way too!  But MOST of the time, I loved it.  I had my own routine, and my own sense of uniqueness.  I felt empowered, strong, and enjoyed having the physical outlet for my ridiculous Geminian energy, and my sometimes awkward way with expression (that is to say, movement was as much a language to me as English!  Ask a dancer, and he or she will understand what I mean.)  Other kids maybe slept later, or hung out until the wee hours when I had to be back in bed…but at the end of the day, being an “athlete” meant more to me than being like everyone else.  

My circle of friends was relatively small, no question – there were days when I wondered what it was like being the most popular kid in class but. . . It was short-lived.  The prospect of worrying more about what I wore to school every day didn’t really have room on my list of things to do, nor did who asked who out – I simply wasn’t on that wavelength. My best friends very much included my coach, a skating buddy or two, my parents, and a gymnast. Oh!  And I had a horse riding friend also.  Shocking, I know – another athlete!  Life wasn’t exactly the same for us as it was our peers – the time commitment, for one, was massive.  The friends I had were those who suffered the same constraints I did so we had an understanding by default (no, I really DID have to miss that birthday party because of a competition!)

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Being an athlete also required an enormous physical demand – maintaining that level of training and impact at 38? Not going to happen.  Eight Marital Arts classes a week, two days of HIIT cardio, and three to five lifting is MORE than enough. It was something to behold, for sure, and I am extremely proud of my body for getting me through it.

Add to those two hefty components (the commitment of body and time) the ability to focus the mind – not only for competition, but for training in general.  There were plenty of days of pushing through feeling under the weather, bleeding feet, strains, sprains…even a collapsed lung.  It was absolutely vital that we spent time visualizing, and keeping our mind sharp – on ice in particular, being “out of it” could be incredibly dangerous.

There was something else, though… An entirely other layer that seduced me from the get go – one that I dare say was evident when I performed.  When I watched top athletes I could always see the difference in “spiritual” commitment.  ALWAYS.  It wasn’t that the skater did, or didn’t, love the sport – most all of us were infected with intense ardor from an early age.  It was more so that some were devoted on another level...  Not just mind, not just body…but soul.  It wasn’t “spiritual” in an ecclesiastical way, but rather the presence of a transcendent passion. They weren’t skating to music, they were the music.  That, for me, was what made all the difference.  I didn’t want to just hit my elements…I wanted to string together each movement into a story that those with loss of their senses could still feel and understand.  

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In Martial Arts, such a level of dedication is – I’d argue – required.  Being a Martial Artist isn’t just about attendance, accomplishing the moves, passing tests, or breaking boards.  It isn’t just about being able to focus the mind on a task at hand, pushing through, and staying on point.  And it isn’t about getting a rank and calling it quits.

You can DO Martial Arts, absolutely.  To be a true “Martial Artist,” though, I (again, personally) feel as though the soul connection has to be there.  So yes, in my mind, I am eliminating the guys who get in a ring a kick ass but don’t do it for any reason beyond beating someone else (at their game, or literally.)  

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There are plenty of sports where you can sneak by without that soul connection – even in the most aesthetically-based, such as dancing and figure skating.  You can still complete the technical components, and maybe do okay with the artistic portion.  The average spectator very likely won’t notice the difference.  I guess in Martial Arts that can happen too…but then it isn’t really Martial Arts, it’s strictly striking, grappling, whatever…

Being an athlete is something to be proud of – it takes WORK.  It’s blood, sweat, and tears…peppered with (hopefully) some laughs.  Depending on the level (and the nature of the specific Art), Martial Arts requires that practitioners are athletes – the conditioning dictates it by default.  

But. . .to BE a Martial Artist really means devotion beyond the physical and mental – it’s a layer (or several) beyond just saying “this is my sport.”

Being a Martial Artist is something that will permeate your Life, and remain “true” for all your years – it is a lifestyle.  It is a way of being, thinking, acting, existing.  The lessons we learn, and strive to perfect, belong to a pursuit that extends well beyond our age and body – one of the reasons I say to people that Martial Arts is “timeless.”  

My sports and activities – figure skating, dance, weight lifting etc – those things take a toll eventually.  We get to a point where we can’t continue nearly at the same level.  But in Martial Arts, we somehow get better with age, regardless of having to potentially tone it down – there are so many layers beyond the “seen” that movement, ability, learning, philosophy etc…continues undeterred.  We become wiser and more balanced, not just stronger, more agile, more fluid with our movement.  I feel like those who have become impossibly proficient are not just skilled, they are IN it – they are tied to the activity with heart and soul, not just the desire to get better. They become the Art. 

That undercurrent is very much the one that finally got me to start – I wanted to do Martial Arts forEVER but was so inundated with demands from extracurricular sports, school, and then work that it was put on the burner.  For a long time.

In my early 30’s I revisited the “if I get injured and can’t dance, what ‘sport’ will I be able to continue with..?”  It was a very real issue when deciding between figure skating and college – I took the later path knowing that one derailment could cause a massive ripple effect later, leaving me in the dust of my peers.  After sitting with the thought a while, I manned up and marched into a Dojang – a decision that changed my Life forever.

I incidentally did get injured – through Martial Arts.  It incidentally DID take me out of ballroom competition for good.  But somehow I have been able to continue – no matter the modifications, I am still growing, learning, AND contributing (the most amazing part.)  I will for as long as I take it and I hope – though the capacity might change – that I will forever. 

The injuries I sustained would have (very likely) completely ended my career in figure skating, possibly ballet…definitely ballroom (because it did!)  But Martial Arts – with its countless facets – offers me the promise of maintaining my athleticism along with mental growth, emotional intelligence, and spiritual attainment.  It takes being an athlete to a whole other level and I LOVE that.  I know  that even when I have to do a little bit less physically, I can still reap the rewards of the sport – as a sport – without having to throw in the towel before I am ready (which will be NEVER!) 🙂 

My Martial Arts and Dance album…



Thankful In The 2nd Degree

I recently had the good fortune to complete my 2nd Dan promotion in Taekwondo, Hapkido and Kumdo – Our curriculum includes all three Arts, though we focus primarily on the Taekwondo, and Hapkido (both of which I adore!)  I hadn’t actually stepped foot in a dojang until my early 30’s – but despite zero background in Martial Arts as a whole, I maintained the belief that anything was achievable.   

My personal athletic history includes classical training in ballet for a decade, competitive figure skating for about sixteen years, and competitive ballroom dancing for about seven.  I supplemented my training with weightlifting and some cardio from the age of 13 on, and certainly gave other sports a try over the years (many of which, I confess, were under duress.  Still, it was to my benefit, as I learned what did…and didn’ for me!) 

The school I attend is run by the phenomenally accomplished Grandmaster Ik Jo Kang of Korea – not only an 8th Degree Black Belt in Taekwondo, but also a 9th Degree in Hapkido, as well as highly skilled in knife throwing, short stick, long stick, and nunchucks (among other things.)  He’s most definitely a force to be reckoned with, and someone I looked up to from day 1.  

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Kwan Jang Nim (the appropriate term for Grandmaster) welcomed me warmly, encouraging me in spite of my very dancelike habits and lack of experience.  He generously took me under his wing, and I spent countless private lessons trying to learn as much as I possibly could retain.  Most Grandmasters at his level are no longer teaching, not to mention teaching lower belts – we, his students, are very blessed.

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During one of my more intense lessons, in which we practiced nearly and hour of jump kicks and combinations (yung seuk chagi), my foot rolled into a divot in the mat, changing my athletic career in less than a second.  As I took off for a spinning, jumping back kick, my knee jolted left to right, severing my ACL (Anterior Cruciate Ligament), tearing the meniscus, tearing the hamstring (at the gastrocnemius tie-in), and severely contusing the bones.  

I literally saw stars (I describe it as the Cinderella, Fairy-Godmother-effect from my skating days – spin super fast, and that is precisely what when down!)

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Kwan Jang Nim, seeing that I couldn’t move, helped me put pressure to assist with the pain (the hamstring tear was likely the most intense part – popped ACLs cause swelling, but not the dramatic wave of pain I was experiencing.  In a fit of cold sweats I tried not to be sick, and to get myself to my feet.  I was able to do so within a minute or two but there was something clearly amiss – athletes (of whatever kind!) get used to the bumps, bruises, and muscular pain – this was something different.

Sad to say…I was diagnosed with a torn hamstring only.  The trauma within the patellar region was severe enough that the swelling prevented the Lachman’s test from divulging what was really going on (typically, it’s a failsafe – the knee pops forward and it’s pretty darn clear that the ACL is damaged, or no longer intact!)  We didn’t think the MRI was required – though it was painful, stiff, and swollen, I could still bear my weight.  I could still LIFT weights at the gym.  I could do everything pretty much as normal except that I “felt” like something wasn’t right.  There was a hair of instability that I didn’t believe I’d had prior and, four months later, without signs of abating, an MRI confirmed I wasn’t crazy.  (Bottom line: YOU KNOW YOUR BODY!  If it doesn’t feel right, check it out immediately!)

I read the MRI report and burst into tears…  Two months prior I had won two titles at the World Championships in ballroom – I was right at a peak age, and ready to revamp my routines and push myself as far as I could go… But in the fell swoop of one, poorly-supported moment…my competitive dreams were taken away.

I was in surgery days after receiving the news. The recovery itself was the most painful physical situation I’ve been in, not to mention one of the more trying (though not the worst) on an emotional level as well.  My parents are saints for having put up with me – the prospect of not dancing was already devastating, and to know that physical activity was off limits for months did NOT sit well.  I lost three inches around my thigh – my quad was actually concave when the swelling subsided – and about eight pounds on that side.  Let’s just say it was eye-opening.  


I remember meeting my friend Roger for the first time.  Roger was a Sergeant, SWAT Team member, pilot and badass Harley-rider who had been diagnosed with ALS some years earlier – he has since passed, but will ever be remembered as a hero…and an inspiration.  When we were introduced, my best friend mentioned that I was a dancer.  Roger’s face lit up like a sun and he smiled larger than the room (I have goosebumps recalling it.)  He typed (with his eyes) into his computer, “do you watch Dancing With the Stars?” “My old teacher is on the show!” I replied.  The warmth, excitement, and genuine care Roger’s face expressed nearly moved me to tears – in that moment I remembered my first day at physical therapy after my knee reconstruction…

I remember that I was asked to “fire my quad” and I couldn’t do it.  Confused, I looked at my thigh, sending the message to it to contract.  Nothing.  It was like a dead limb…and it was terrifying.  When I spoke to Roger I thought “my God…he wakes up every day knowing it won’t get better…  He wakes up and something else doesn’t work, and it won’t come back.”  There I was acting like a big baby…and my leg WAS going to heal.

That moment stayed with me, and it’s something I think about when I’m feeling down – I am SO blessed.  He would smile and tell me to be careful, despite his own circumstance – I will never forget the bravery, nor his ever-present selflessness.  He affected me so much that I agreed to do the Tri-State Trek in his honor – we knew his time was limited and I wanted to repay him for the gift of sight and perspective he gave me while he was still with us.

I didn’t have my first Black Belt at the time, but Roger and I, and one of my best friends Rick, would always share smiles and laughs about my Martial Arts training – I was determined to become a badass one day!  I would say the training (road bike) ride was exhausting and I was going to kick Rick’s butt for it…adding a “KIYAH!” along with my kicking motions.  Roger would always giggle and say that Rick would have to “watch out! She’s dangerous.”

The knee recovery derailed my competitive ballroom dancing…but I was as set on getting my black belt no matter how hard it would be, or how long it took to get there.  When I was able to finally get up one stair – ten months after surgery – my Grandmaster allowed me to come back to the school to start training again.  He was incredibly patient, and always mindful of my injury.  I took baby steps and modified where necessary – while I couldn’t do everything, I still could do SOMEthing.  I wasn’t giving up…

The only aspect of the Black Belt promotion I had some trouble with was snapping a side kick and breaking boards – the emotional paralysis you can sustain from traumatic injury can really stick with you, and it was quite prevalent at that moment!  Fortunately, I was permitted to do breaks with my hands.  PHEW!  The new rank meant the WORLD to me…because it represented my persistence, my perseverance, my dedication…  It represented that I could achieve anything I set my heart to – just like the 300 mile bike ride for Roger.  

I continued my training with Kwan Jang Nim, eager to perfect what I knew…and to learn even more – in Martial Arts, the learning NEVER stops!  I managed to tear my right knee along the way – again with a kick – but I refused to reconstruct it and kept forging ahead (despite the chagrin of my orthopedic surgeon!)  

After maintaining the rank a while, students were getting excited for the next big promotion.  But, while they usually occur at quarterly intervals (maybe more), the schedule shifted dramatically.  Kwan Jang Nim was given an opportunity to finally shoot his Screenplay– a long-time dream of his.  While we were sad we couldn’t do our promotion, we were incredibly excited for him that his dream was coming to fruition.

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Within that time, though, I met the Love of my Life…who had apparently lived just yards away from my Dojang all that time… He was moving away from our town two weeks after we met and…fast forward six months, I was following him out of state too. The promotion loomed over me – I was ready to test, but I was no longer at the school to participate in classes, to practice, to learn, to perfect… 

I stayed in touch with Kwan Jang Nim, eager to hear about any set dates for the testing.  I practiced on my own, as I always did back home…but it was so much more important without others to work with me.  My hunnie kindly “stole my wallet” many nights as he grilled dinner so I could practice my Hapkido defenses.  And I never gave up the hope of getting back home to take my 2nd Degree test.

In January I got a call that the promotion was set for early February – I wasn’t sure I could get back for the actual date, so Kwan Jang Nim…very generously…agreed to meet me privately and do my test earlier.  FINALLY, the day came, and I was overjoyed.

Seeing Kwan Jang Nim again was amazing – I realized how much I missed my classes, and the Dojang, and was thrilled to have the opportunity to “do my thing.”  The test went amazingly – I feel like I’m still glowing from the experience.  I feel so blessed, and so thankful to officially be a Kyo Sa Nim. ❤ 


It’s funny because sometimes people assume that getting a belt is something that you just “pay for.”  There is a business aspect to many schools that allows for that to occur…but there are a lot of us who work HARD to get where we are.  We get their early, do chores we aren’t asked to do, practice on our own.  We go to class, ask for feedback, and repeat until we can’t move.  

Some of us – MOST of us – have had debilitating injuries over the years, and we push through them with determination to reach our goals.  It is EARNED, NOT GIVEN for many of us, and there is a lot of sacrifice, blood, sweat and tears along the way.  

My friends have achieved incredible things – feats I look up to with deep reverence.  Overcoming personal setbacks, in particular, is something I have profound respect for – whether emotional, physical or spiritual.  For me, this was one of those things… I refused to give up my Arts because I destroyed on knee – it had already taken so much away.  I refused to give them up when I tore the second one – my passion never diminished.  

I have modified, and persisted, and kept my eye on my goal – those two stripes will forever remind me that I have what it takes, no matter what.  Having the heart is more than half the battle – never give up on you, or what brings you joy.  

Par For The Course and Cryotherapy

The other day I was training double leg takedowns with my partner in Jiu-Jitsu and my foot took a real hit (her patella to my right medial bone spur (thank you, ice skating and pointe!)) Even when you are “training smart” and being mindful, accidents happen!  While my partner thought she just scratched me, I knew from the feeling that I was going to have more to deal with than a scrape.

In about three minutes, the area turned a blackened purple, proving that the “feeling” wasn’t just a hunch.  Ouch.  What do you do in that situation?  ICE!  I am by no means a medical professional, keep in mind – with something as simple as icing, you will find a ton of articles in support of it, and quite a few against.  


Cryotherapy entails applying enough “cold” to cause vasoconstriction (narrowing) of your blood vessels.  As this occurs, new cells are allowed to grow, injured ones can repair, and dead ones can exist stage left…along with some of that nasty inflammation.

In my personal past, ice has been incredibly helpful in preventing more substantial, longer-term damage by facilitating the healing process right away.  In the case of my foot, the ice attacked the swelling and blood flow immediately, leaving me still with an injured foot…but one I could walk on. 

What’s the time frame for icing?  What’s worked for me is about 15 minutes – I don’t want to just cool my skin, and I also don’t want to get frostbite (yes, it happens!  During knee reconstruction rehabilitation, I actually was borderline – my knee was so numb I almost noticed too late!)  


It can be helpful to ice a few times a day to keep any inflammation at bay, and it’s useful to continue the following day as necessary – obviously it depends on the injury, but the point is…don’t ice once or twice and assume you are in the clear.

Whenever I feel an injury I assess the treatment I need immediately – ice in this case was the go to, and my Gracie Academy was stocked, fortunately!  NSAIDS (non steroidal anti inflammatories) can help too, but I try to steer clear of taking medications as much as possible. A topical Diclofenac (Voltaren), which is almost like Advil in gel form, has been a better go-to for me in the past.  I also didn’t combine compression with this one because it was an awkward and very tender spot – I LOVE compression for other injuries though, as it helps rush oxygen-rich blood to the scene of the trauma, (and minimize edema!) helping the injured tissue to heal.

This wasn’t an armbar, but it was a nasty contusion in a tough-to-heal spot (that I couldn’t help putting pressure on!)  The prompt attention made a huge difference in the healing time and though I still feel it, it didn’t keep me out of training for a prolonged run.  PHEW!

HIIT Sprints

I woke up not wanting to sprint, but it’s one of those things…  Once I START, I feel okay.  And once I’m done, I feel AWESOME.

It’s half autopilot – decades of training engrained the get-dressed-and-ready-to-go part!  But that doesn’t mean that every day is a breeze – there is a ton of “self-talk” and “motivational prep” that goes on, especially nowadays when we are all juggling multiple things at once. 


Sprints are great for those with demanding schedules – they pack a huge punch, giving you a lot of results in a shorter duration (in comparison to steady state endurance (which is also great, just different.))  

What I love most about them, however, is that they are incredibly manageable…physically AND mentally.Getting on a treadmill is torturous for me.  But with sprints, it never feels as daunting.  Why?  It’s broken up, with room to play and vary!  

My typical routine is something like this (keeping in mind that times (in minutes) and miles per hour are averaged here – it depends on the day, and how I’m feeling):

  • STRETCH!  
    • This is just a few moments, but it is vital to warm up the gastrocnemius, soleus, achillies, ankles and feet for me – as a long-time dancer and skater, with knee injuries and supination, this step cannot be skipped.  
  • 0 – 2 – Jog (6 mph – 7 mph)
  • 2 – 3 – Run / Sprint 1 (9 mph)
  • 3 – 4 – Fast walk (4.3 mph)
  • 4 – 4:40Sprint 2 (9.5 mph)
  • 4:40 – 5:30 – Fast walk (4.3 mph)
  • 5:30 – 6:00 – Jog (7 pm)
  • 6:10 – 7:00Sprint 3 (10 mph)
  • 7:00 – 7:40 Fast walk (4.3 mph)
  • 7:40 – 8:00 – Jog (7 pm)
  • 800 – 8:40Sprint 4 (10.5 mph)
  • 8:40 – 9:40 – Fast walk (4.3 mph)
  • 9:40 10:30 – Walk on high incline (4.3 mph)
  • 10:30 – 11:00 – Jog (7 pm)
  • 11:00 – 11:30 – Sprint 5 (10.8 mph)
  • 11:30 – 12:30 – Fast Walk (4.3 mph)
  • 12:30 – 13:30 – Jog (7 mph)
  • 13:30 – 14:00Sprint 6 (10.5 mph)
  • 14:00 – 15:00 Fast Walk (4.3 mph)
  • 15:00 – 15:30 – Jog (7 mph)
  • 15:30 – 16:10Sprint 7 (10.2 mph)
  • 16:10 – 17:10 – Fast Walk (4.3 mph)
  • 17:10 – 18:00 Jog (7 mph)
  • 18:00 – 19:00 Fast Walk (4.3 mph)
  • 19:00 – 35:00 or 40:00 – This part is the less structured.  Based on how I feel I will maybe add:
    • Two more jogs (one to two minutes each around 7 mph)
    • One or two sprints (around 9 mph)
    • One walk on high incline (4.3 mph)
    • Side shuffles (30 to 50 a side, at 4.3 mph)
    • Fast walks
    • Slow walk to cool down

I usually keep the treadmill at a 2:0 incline when not doing the high incline walking.  If you have knee or shin problems, increasing the incline can add stress, so be mindful of that!  Also, I find that the jog before the sprints helps me to keep the calves and shins from getting injured as easily.

Music is a huge motivator for me, in addition to the “you can do it”s!!! that I holler in my mind – it keeps me in my zone and focused without getting bored.  


So if you are having a tough time, not seeing results from longer cardio sessions…or just feel like you don’t WANT to do a longer session, try some HIIT (High Intensity Interval Training.)  In 22 minutes you can warm up, sprint 8 times, goosing your metabolism, AND cool down.  Pretty awesome, if you ask me!



Pet Safety…and Swallowing “Stuff”

So a night or two ago, my little samurai decided to swallow over a yard of shoelace.  People always say “WHY WOULD HE DO THAT!?”  Well…it’s more likely that he was playing and chewing it…part went down…and the only option was to swallow the rest.  Animals don’t decide, “yum, shoelace!” This wasn’t comfortable for him at ALL.

Not himself at all.

Not himself at all. Sigh.

You know your animals, and you know what isn’t normal.  Vomiting, for example, can happen from time to time – it may be nothing at all serious.  But if you notice ANYthing out of the ordinary, get yourself to a vet – animals are known to be incredibly heroic and they aren’t going to sit and tell you what hurts.  

If you can’t get an appointment straight away, observe and note whatever else is going on.


ALWAYS have a carrier ACCESSIBLE!!! Fire alarm, emergency visit…just DO!

ALWAYS have a carrier ACCESSIBLE!!!  Fire alarm, emergency visit, you never know!

Animal people can, in fact, be squeamish.  My mother is a stellar example!  (Don’t tell her I said that.) I have had to scold her for squealing so I can

A.) manage the tooth that broke (and resultant issues) in the dog’s mouth… Nails and teeth bleed more than you might expect, fyi.

B.) safely get the puppy under one arm to haul him to the vet after “capping” his own tooth with a sharp piece of the plastic collar he ate…

C.) scruffing and examining sutures that the dog thought would be fun to play with, and then get ugly about…etc, etc.

It can be scary, for sure, BUT…when something goes awry…it is NOT the time to go to pieces.  Timing is important, so try to gather yourself, or get someone who can help. 

Also, try to keep your face away from the animal’s – discomfort would make a human bite, so don’t put it past poor, sweet Fluffy!

In my case, I had to observe.  I brought him in when the vet could see us, and after an examination it was still undetermined – gastritis, or foreign body.  It was a wait-and-see situation – The seeing part was crucial.

Foreign body, indeed.  We had a long night and I had to be there to help and observe any changes.  While this may make some uncomfortable, it is INCREDIBLY important:  If your animal swallows something…DO NOT, under ANY circumstances, PULL to help the animal pass the object.  If there is any tangling internally, you could have some very serious, life-threatening issues!

Examining anything the animal expels is important, (orally, fecal etc) and if you have to snip something that isn’t fully passed, do it.  But don’t pull or try to be a doctor (unless you are a certified vet yourself.)  

Being a guardian for our pets is a huge responsibility – incredibly rewarding, but it isn’t always fun and playtime!  Things HAPPEN, and we have to pay attention.  


You will be the responsible adult in the situation, so if you feel like you might not be comfortable, make sure to read up on tips and emergency procedures – know enough that you can capably keep the animal safe until you are in professional care.


Newsletters can be helpful – For example, Choice Pets just sent out a 4th of July Sale e-mail and in it, they included some tips – I LOVE that.  


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