6am: 40 minute run

50 burpees

50 squat jumps

50 lunge jumps

50 press ups

50 sit ups

100 mountain climbers

Jujitsu PT: 11-12pm

Day One

6am: 2 hour run

Shadow sparring:

5 rounds 5 minutes I minute active rest

Free style rounds with shoots and sprawl for rest

Combinations: 3 minute rounds-1 minute rest

Head movement and footwork in rest

1. Jab-left uppercut -cross-left body punch-right kick
2. Slip-roll-cross-hook-cross-left kick
3. Jab-right hook-move of-right kick-
4. front teep x 2-fake – right knee-elbow- clinch turn- elbow-push away – kick
5. right kick-block kick without putting leg down- cross jab- cross-left kick

Boxing :with and without resistance 10 reps x 2

• Jab
• Cross
• Jab- cross
• Hook both arms
• Upper cut bot arms
• Elbow both arms

Kicks: 10 reps x 2

• Roundhouse kick
• Axe kick
• Spining back kick or hook kick
• side kick
• hook kick

Weights: 20 reps x 3 or 5 rounds

1. Chest press
2. Swings
3. squat- over head press
4. Dead lifts
5. around the word
6. triceps
7. romaine get ups
8. Fly’s

Handstand hold 30 seconds x 3

Abs: 1 minutes x 2

1. Plank
2. Leg raises
3. rainbow plank
4. cycles
5. plank kick through
6. side crunch
7. side plank
8. Russian twists
9. hallow hold
10. sit ups

Day two

40 Minute run

• 100 burpees
• 100 press ups
• 100 sit ups
• 100 squat jumps
• 100 lunge jumps
• 100 mountain climbers

Shadow sparing: 5 round 5 minutes – 1 minute active rest

Shoots and sprawls in rest

50 reps with out putting leg down

• Round house kick both legs
• Teeps

10 reps both legs

• block-teep
• round house – side kick

circuit- 2 minute rounds x3

1. Skipping
2. Weighted wood chops
3. Burpee – row
4. weighted step ups
5. 1 leg pikes

Day three

30 minute run

Body weight workout : 40 second exercise- 20 second rest

1. burpee- 5 squat jumps
2. burpee- up down plank
3. burpee- squat walk
4. burpee- press up
5. burpee- 10 mountain climbers
6. burpee- squat thrusts
7. burpee-tuck jump
8. burpee-plank knee-elbow
9. burpee-press up hold
10. burpee-lunge jumps
11. burpee-press up
12. one arm burpee
13. one arm burpee
14. burpee -chest to floor
15. burpee turns
16. burpee- long jump
17. one leg burpee
18. one leg burpee
19. burpee-plank toe touch
20. burpee

Shadow sparring: 5 rounds 5 minutes

Boxing repeat with and without Resistance

both stance ( one Minuit round x 2)

• Jab
• Cross
• Jab- cross
• Hooks
• upper cuts
• elbow

50 reps ( both legs)

• Left knee
• Right knee
• Left-right knee
• Left teep
• right Teep

Combinations 2 minute rounds

• Jab-cross-round house kick without putting leg down-hook kick
• double jab- slip- left uppercut-cross-hook-cross-low kick
• Jab-cross coming forward-fake left kick-spinning back kick
• right body kick-sliding side kick

Day four

Stair sprints

Shadow sparring: 5 rounds 5 minutes

Footwork drills( both stances)

2 minute round

• moving forward
• moving backwards
• sideways right
• Sideways left
• any direction

Head movement drills( both stances)

2 minute rounds

Do not move feet only move upper body and head

Weights: 15 minute round

10 clean and press- 10 burpees over weight

10-8-6-4-2-4-6-8-10 reps

1. Press ups
2. weighted get ups

Day five

2 hour run

Shadow sparring: 5 rounds 5 minutes 1 minute active rest

5 minute round of shoots and sprawls

Body weight workout: 40 seconds-20 seconds

1. close hand press up
2. Dips
3. Legs raised press ups
4. Wide arm press ups
5. diamond press ups
6. one arm press up
7. one arm press up
8. pulse press up
9. press up hold
10. leg raise press up
11. hand stand hold
12. shoulder press up
13. one arm forward press up

Body weight workout: 20 seconds- 10 seconds rest

1. 2 lunges- squat jump
2. wall sit
3. Squat thrusts
4. side squat thrusts
5. kneeling to squat
6. kneeling to squat jump
7. Lunge jumps
8. Static lunge jump
9. static lunge jump
10. Lunge pulse
11. lunge pulse other leg
12. Lunge – kick
13. lunge – kick
14. Side lunge
15. side lunge other leg
16. curtsy lunge
17. curtsy lunge other leg
18. squat walk- burpee
19. squat pulse
20. in-out squat jumps
21. one leg squat
22. one leg squat
23. single leg dead lift
24. single leg dead lift

Day six

40 minute run

20 minutes skipping

Shadow sparring: 5 rounds 5 minute 1 minute active rest

(burpee tuck jumps in the rest)

Combinations 3 minute rounds

1. Front teep x 2 – fake teep- right knee
2. Jab-pull guard down-right elbow-mover left elbow-knee
3. kick without putting leg down block-sliding left side kick

circuit 5: rounds minutes

• dead lifts
• one leg squats
• bent over rows
• Weighted step ups
• squat-press

Day One:

Breakfast: Smoothie

Banana, protein powder, berries

Lunch: soup

Lentils,sweet potato, carrots, onion, garlic, turmeric, curry powder, nutritional yeast

Dinner

cauliflower, vegan steak, turnip

Day Two

Breakfast: Smoothie

Banana, Protein powder, berries

Lunch

Left over soup

Dinner

Vegan steak, turnip, cauliflower

Day Three

Breakfast: Smoothie

Banana, Protein powder, berries

Lunch

Salad leaves, quarn, sweet potato

Dinner: tomato sauce

Tin tomato, carrots, onions, garlic, couchette, spinach, black been

Day Four

Breakfast: Pancakes

Banana, oats, protein powder, milk, berries

Lunch

Scrambled tofu, mushrooms, tomatoes, spinach 2 quarn sausages.

Dinner

Left over tomato sauce

Day Five

Breakfast

Strawberries,blueberry,raspberries, grapes,yogurt

Lunch

salad,sweet potato, quarn

dinner

Tofo, parsnips, broccoli

Day six

Breakfast

Strawberries, blueberries, raspberries, grapes, yogurt

Lunch: soup

Butternut squash, carrots, onions, garlic, lentils

Dinner

Stir-fr vegetables – meet free pieces

Day seven

Breakfast

Banana, protein powder, oats, milk, berries

Lunch

Left over soup

Dinner

Stir fry, meet free pieces

Someone once asked me why I train and at the time I did not have a answer for them but after replaying this question over and over again in my mind I finally have a reason to why I train.

I train because at one point training and the gym was all I had I would have been lost without it.

I started training when I was 5 years old where I did Jujitsu for 3 years in Northern Ireland it was not till I was living on the Isle of Skye that I went to my first muay Thai class.

In total I have been doing Muay Thai of around 9 years.

I would also attend kickboxing classes I got my black belt after six years of kickboxing.

After leaving home at 18 I moved to Edinburgh to train and fight out of the black diamond Thai boxing club before then moving to Inverness.

I also spent alot of time down at the wicker camp in Sheffield for extra training.

I would train for hours every day it became so ingrained into me and part of my identity that I did not no who I was without it.

The gym was my escape a place I could forget about all my problems it gave me a focus a distraction in my most darkest days.

Training has saved my life on so many different occasions without the gym I would not be alive today.

It gave me a purpose and a reason to get up every day when I had nothing else to get up for.

I was lucky enough to start training when I was still in school and it helped get me through my school days.

I hated every part about school and was bullied alot people just did not seem to like me.

I never seem to have anything in common with people my own age and struggled to fit in.

my focus has always been on the gym more than anything else.

I would get up at 5am go for a run before school then at lunch time I never sat in the canteen instead you would find me in the gym, swimming or at a afternoon bootcamp class.

Straight after school I went to bootcamp followed by either a Thai boxing class or a kick boxing class.

I would go to the library in my spare time to read books on fitness and nutrition I wanted to teach myself about diet and how eating the correct food would improve my performance in the gym.

Some nights I did not get home till around midnight I was so determined and wanted to spend every moment either training or doing sometime to improve my training.

However I have a tendency to train and train till I physically can not go any more Even then its hard to make me stop.

I never no when to stop my coach from skye said I need someone to tell me when to take time of or when to rest.

But even then I do not think I would have listened to them I can be really stubborn when it comes to my training.

I have continued to train through serous injuries for me taking time of was never a option.

I needed to train I did not have anything else so I had to keep going.

If I want something I will not stop till I get it no matter the set backs or how many times I almost give up.

I will make my self get there its like I need to constantly prove something to myself that I am good enough and I can do it.

I have always been like that I do not care how hard it is or how impossible it seems I will do it.

For me when I get to the point in my training when my body feels like it is about to give up my muscles are shaking and I can hardly breath this is when something inside me clicks and I want to keep going.

To alot of people that point would be out of there comfort zoon but to me it is my comfort zoon .

I will often make myself get to this point in my training just to get that feeling of discomfort.

It is the same when I am running or doing the weights the harder it is the more I want to do it and the more I want to keep going.

Similar to when I am sparring or in a fight I will keep a high pace and never back down even if I am getting alot of hard hits I will keep going forward.

It is like I enjoy putting myself through pain and seeing myself suffer.

I can train for hours and hours at a high intensity without getting tired or stopping I Seem to be someone who dose not need to rest.

I have never needed to be told to train constantly or be motivated by others.

I will get myself up early to run or I will take myself to the gym for extra training and cross fit classes.

I will travel alone to places such as Edinburgh and Sheffield for training weeks I just get the bus down and find some where to stay.

The way I look at it is the harder I work on my own with no one else around the easier it will be when there are people around.

for example when I am training I tend to be the only girl in the gym it has been that way since I started and the same in every gym I have trained at.

So I am training with guys that are alot bigger and stronger than I am.

I want to be able to to hold my own against them I dont want them to take it easy on me because im smaller.

I want to be tough and mentally strong enough to take what ever it is they throw at me.

I see it as if I put hours into training myself outside the gym and pushing my body past its limits on my own I am making myself stronger.

So when I do get into the gym I am at the same level as everyone else and can keep up with them I do not want to be the weakest one.

A example is in the warm ups when we are doing press ups I want to do full press ups with good form and not look like I am struggling.

So I will do a load of press ups everyday on my own and struggle alone so when I am in the gym I can make the press ups look easy.

I will go running for hours a day just so my fitness is at such a high level that when I am training I do not have to worry about my stamina.

When I dont train I get restless I need to be constantly doing something.

I feel by not doing anything I am wasting time which could be used doing something productive.

I can be extremely critical on myself and never think I am good enough at anything I do.

If im sparring or doing pads I think I need to be putting more effort into it even if I am I feel like im not.

I will watch videos of myself back and only see what I did wrong or what needs improved.

When I am learning a new technique I need it to be perfect to me I need the technique that I am doing to look like it is suppose and nothing else.

I think I am a perfectionist that way as I feel like I am never satisived with anything that I do.

When im sparring or in a fight it is like I switch to another person and I do things that I did not no I could do.

For example if I have watched a fight and a fighter did a nice combination when im sparring that same combination will come into my mind and I will do it without having to think about it.

In my head its like I become that fighter I have watched and will do what I saw them do in the fight.

my mind will go completely blank and my eyes are focused straight in front like I am wearing blinkers.

Everything around me is a blur however I can still hear there voices clearly.

If I hear someone shout low kick or teep its like my body will automatically do it without my brain telling it to.

It is like something has taken over my body and I can not control what it is doing.

Alot of the time I find I am sparring in slow motion I see my opponent throwing the shot before it hits me and I see the opening in the guard for my counter.

Sometimes my mind will go completely blank I will not see or hear anything and when I come back to reality I can not remember exactly what I did.

It is hard to explain exactly what I mean when this happens.

A lot of the time I talk myself throw the technique such as going over the correct way to throw it in my mind.

I can see myself landing a shot before it has even hit my opponent it like my mind is planing out what I am going to do before I am aware I am doing it.

I will see myself throwing shots in slow motion as well such as I landed a jump kick and I saw my supporting foot coming of the ground and into the air while my other leg landed straight across there mid section.

To everyone else including my opponent this is all happening so fast but to me its the opposite everything is slowed right down.

I will visulize myself in a fight and how I want the fight to go.

I break down each round and think of what technique I will throw and if there will be any power in it to do damage.

I then go onto thinking about my opponents reaction such as is she stunned or wounded or is she dropping her guard allowing me to counter attack.

By doing this when I do get into the ring I have a sort of familiar feeling and no what to expect.

I am good under pressure and will remain calm in stressful situation.

I feel that there is no point worrying about things as it will not help the situation.

The fear of what could go wrong or the consequences of doing something dont scare me and will not put me of doing anything.

Fighting someone is nothing compared to what I went through in my personal life if I can get past that then fighting someone is easy.

I feel like now I have nothing else to lose whats the worst that can happen.

For me training has taught me that if I want something and work for it I can achieve it no matter what it is inside or outside the ring.

It has shown me what motivation is and has made me tough enough to go out on my own and look after myself.

I have learnt that the only person you can rely on is yourself only you can make yourself want it.

You can get support and advice from others but unless you put in the effort and make a change it is never going to happen

I feel like it has given me a purpose to keep going a It made me set goals for myself which I would not have done before.

I am constantly reminding myself of where I want to be with my training and fighting.

I often feel like I failed myself as im no where near the level I think I should be at.

When I feel like giving up I tell myself that I am hear for a reason if I was not I would have gave up a long time ago.