Saturday, April 22, 2017

Update

I was going to post a picture of one of my plant windows but Google won't play with my iPad Pro so you'll have to imagine. I haven't been using blogger much because it's often a hassle I don't want to bother with.

Just updating to say that I'm in our new gym daily if not twice Daily and loving it tremendously. I'm currently following Dr. Fuhrman's 6 Week plan in order to positively impact my body composition.


https://www.facebook.com/photo.php?fbid=10212825411858269&set=a.4754914038940.2189535.1477867125&type=3

Sunday, January 1, 2017

January 2017

1 - Happy New Year!

I had to wait to workout today because I wanted to stream and like a doofus started downloading Adelaide's Beach Workout in Hi Def no less. It's beautiful but I learned my lesson. It took forever!

I was surprised to find that the 30 Day DVD workouts are on the streaming site. I got all excited only to realize that you have to pay to download them. I checked and the half price code still works so I got all three for $9.00.

There's also a new, free to stream Intermediate session by Sandra. It was filmed in the same setting as the 30 Day DVD.

I decided to do the Beginner 30 day session and Sandra's Intermediate session. I did the Beginner Session and really liked it! I think I may be bonding with Lacey. ;) Seriously, I really liked it. She has some innovative and effective ways of setting things up.

Then I decided I was crazy to consider doing Sandra's new session. Then I decided I'd stop and watch if I couldn't stay relaxed. I REALLY liked this one!
I ended up doing the whole thing.

I think I need to consider switching things up and really challenging myself 2-3 days of the week with active recovery type days between.



2 - Today I did DAily Stretch followed by Adelaide's Super Sculpt for abs abs SS for arms. Wow!
True to Adelaide's MO they were super tough despite being 5 minutes a piece. They're each only 5-minutes long - so super efficient.

3 - 10/10 plus 2 sets of 8 slow half time open closes – I probably sped up a bit on the last two! Whew!

4 - Good Morning!
I did Classic Callanetics. I did 4 decreasing sets of open closes doing 9 then 5 then 4 then 3 reps.

Now that I'm relaxing more I'm able to notice little inconsistencies between my right and left sides. This morning I noticed that during the inner thigh squeeze my hips were not quite centered so I quickly fixed it. I don't want to feed my postural deviation by being off. I won't belabor it but there haven been other things and darn if when fix them the movement doesn't feel deeper!

5 - Daily Stretch

6 - This morning I did Sandra's 51 minute Solo WO. I thought about doing one of her hour long sessions but 50 minutes was more what I had time for. This was quite different than what I've been doing. Less pulses of movements but several variations for each area. I feel thoroughly relaxed and worked at the same time.

I noticed that when I'm in proper alignment with check points in place my LB and abs are tight and firing. I'm not tightening them. They are just properly turned on. I've got to remember to check my alignment throughout the day.

7 - I did the Beginner Callanetics Countdown. It's only 25 minutes so I was able to push deeper than I can with a longer WO. I really like this one! I was able to do the first seated hip and behind exercise
without holding on! No such luck on the second Hip and behind exercise where the pulsing leg is
extended. Not even close.

8 - Daily Stretch and Classic Callanetics - quite a demanding session! I had hoped to be doing two sets of 10 slow open closes but could only manage two sets of 9.

9 - Daily Stretch and loads of walking for me today. I'm experimenting with working deeply and then resting for recovery.

10 - Today I did the 45 minute version of 10/10 and will teach classes. No added open closes but I
increased the pelvic rotations and scoops to 12 reps. (Goal to work to 20 reps)
Found this fascinating, though you may not. ;) 80% or more of what we think of as sensation of a muscle stretching is actually sensation coming from the fascia.

11 - Callanetics Countdown Level 1

12 - Daily Stretch

13 - Slept in until 7 this morning! I needed the sleep! 
Workout today: 
Free PBL Ab WO
Adelaide's Super Sculpt Magic 200
Lacey's Abs Express
It ended up being a 37+ minute session that hit my arms, abs, and LB. I liked the approach that PBL takes. It was definitely a beginner session but very sound. I was happy to note that my left hip barely clicks now.


14 - Being lazy and pasting what I typed elsewhere because my arms are all quivery from planks and push-ups. 
Lacey is becoming a favorite. (Can every instructor in a group be your favorite?) This morning I did Callanetics Extreme and loved it. I've been feeling frustrated and after doing this WO I realized that I needed more of a challenge that would show me in a concrete way the progress I've made. I was able to do all of the open closes but admittedly did rush the last two. With right leg in front I'm 3" from a full split, with left leg in front only an inch away. My forehead is on the floor in the wide leg forward bend and about 3" off of my shins in the leg together 
forward bend. (When did that flexibility return?) I've definitely regained a lot of lost strength.

I was toying with the idea of adding some Pilates and I still may BUT since Lacey has a Pilates feel about her sessions I think I'll explore some of those.  It feels good to have a renewed sense of direction.


15 - Today I did Countdown Level 1 for the 4th time and enjoyed it just as much. I'm not sure I'll do Level 2 ten 
times but I'll at least try it. I know I need to challenge myself. I worked really hard yesterday but wasn't the least bit sore today. That's supposedly a sign that I'm staying relaxed during the WO. (I think it also shows that I need to challenge myself.)


16-20 - I've continued to do Callanetics and/or daily stretch daily. On one day I added in 15 minutes of Yoga flow.

21 - I've been crazy busy at work and home. Listing my workouts started as a method of documentation for our workplace wellness program. That program has been disbanded in a cost saving effort. :(  To be honest, documenting this way is a pain, even if I use multiple posts rather than adding on. For this reason I'm not going to continue with this practice. Rest assured however that my workout habit is as strong as ever and I'm in my new home gym on a daily basis. :)

Friday, December 2, 2016

December

1 - Daily Stretch, Sandra's Quick WO #1

2 - Shortened version of 10 in 10 - great for a time crunched day when you want a full WO.

3 - Yesterday was Daily Stretch. We went grocery shopping and were in the check out. Someone, put a cart full of display items on an angle beside me. Since my back was to it and I was busy unpacking the cart, I didn’t notice it. When I finally turned to pull the last few items out of the back I caught my right leg and twisted my right hip, low back, right where I had the Charlie horse last week.
It didn’t hurt much then but tightened up later. I did Daily Stretch used my home crafted pain oil and took turmeric and valerian. I’m pain free but if I twist the right way it will spasm. I should have done a sauna. Probably will today. Not sure what to do exercise wise. Daily Stretch for sure.
4 - Whew! I decided to try Sandra’s Gentle Sculpting. It’s a beginner session that begins with Somatics so I figured I’d just stop if something hurt. During the first part of Somatics my right hip, maybe SI joint cracked and all was right with the world again. I followed it up with a sauna and then shower. I feel like a new woman. Nothing ever happens without reason. I believe I was meant to revisit this Beginner session. It’s kind of like revisiting your roots. I love what you say at the beginning of that workout Sandra. I read parts of Callan’s back pain book while in the sauna. Good stuff.

5 - This morning I woke up early so I thought I'd put the extra time to work for me. My hips and sacrum feel very stable this morning. I did the straight through version of 10/10.
Seems crazy to go from bent over with muscle spasms to feeling quite strong so quickly. I did modify the behind and hips exercises just to be safe.

6 - Daily Stretch followed by a very long, physical day.

7 - Short on sleep and I swear too tired to sit in the sauna and sweat. Time for a rest day.

8 - Original Callanetics without the chit chat.

9 - Sandra's 1 hour Gentle Sculpting session followed by a sauna. <sigh>

10 - Today I bounced on my rebounder for 30 minute. When I finished bouncing I did Quick Callanetics Stomach. I used the download and could see that it was higher quality than when I stream it. I think that's why there's never any buffering. The stream at the quality that my internet speed allows for. I wish all streaming sites did this!

11 - This morning I thought about the coming week and how busy it will be – extremely busy! Then I visited the Callanetics streaming site to see what might work best. I noticed that there are three sets of AM and PM workouts, the originals by Callan, Sandra’s version and Lacey’s Version. I’m planning on trying a single session each day. If I have more time I’ll add on, possibly Daily Stretch and/or some of the Callanetics Planking I learned from other sessions. 
This morning I did Callan’s AM. I really like this session. I had done open closes yesterday and managed three sets of 7 slow, clean open closes. My legs start out fairly high but get lower with each set. By the third set they’re only about 6″ off the ground. Today I only did two sets of 7.  I’m noticing how proper Upper Body form releases my low back. I really noticed this with the double leg seated hamstring stretch today and the ab work as well.

12 - Sandra's Sunrise Session 
13  - I just finished Lacey's Callanetics wake up. It's only 20 minutes but has two S-L-O-W sets of 10 open closes. I managed the first 10 but only 9 of the second set because I wasn't staying relaxed. This exercise feels to me like the barre version of push ups because it's total body. Lacey also did some planking early on. Short but complete feeling when you finish. I'll be teaching and running around all day so this was perfect. So much fun to try the different instructors.

14 - Checking in with Daily Stretch and the original PM Callanetics. I like this one in the AM when I'm in the midst of a crazy busy, stressful week. Mellows me right out. I need to stop neglecting Daily Stretch. If motion is lotion, this session is soothing balm.

15- Sandra's Sunset Workout - It felt more active than Callan's PM but it's also 38 minutes long. I feel really relaxed now and ready for a busy work day.

16 - I originally thought I'd do Daily Stretch and Lacey's Callanetics Wind Down. One of my son's appointments was moved forward so I only did Wind Down. It's supposed to be an evening/end of day session but I appreciate these kinds of sessions for stress relief. There was actually more work than I expected but it left me feeling calm and balanced.

17 - Rest day other than some therapeutic stretching.

18 - This morning I did Sandra's Daily Stretch, a single set Callanetics bent knee Abs and the Katy Bowman dome stretches. Then I decided to attempt to stream one of the free Bar Method mini sessions. 20 minutes long. It streamed perfectly. Then I did a sauna. 

The really cool thing is how different the Bar Method WO felt. More relaxed, easier, yet deeply challenging. Even when I got my thigh muscles hopping around I was able to stay calm and keep going. 

19 -  Today I did Sandra's Catch up Workout. I've been curious about it for a while. It wasn't what I expected because she didn't mess around but got right back to 100 pulses for the selected exercises! That was actually nice because it provides quite a bang for your 32 minutes.

Yesterday's bar method session left some mild soreness in my "dancer's dents" and between my shoulders. Funny thing though, it felt more like tense soreness than a muscle that got overworked slightly. It's the first time I've ever felt that distinction. I wish I could describe the difference but I can't put words to it. Relaxing into today's workout - even while working very deeply? - soothed that out. This certainly has been a journey in learning to listen to what my body has to say. :)

20 - Daily Stretch, TBM 20 minutes, Quick Callanetics Stomach

21 - Busy day despite being on vacation. My son and I made a "to do" list half a mile long. :) We got a quarter of it checked off and I took a workout break.

I was going to pull out TBM Beginner DVD in order to check out the music but I really wanted to do Classic Callanetics. Doing both would be total overkill so no TBM. I'll check it out soon though. I really love Classic Callanetics. I want to do it regularly with a goal of working toward Super Callanetics.

Even though I cut way back on WO time over the last two weeks I felt stronger, more in control and yet more relaxed than the last time I did it. I was able to do two sets of 8 slow controlled open closes. My feet are staying high now. I want continue the pattern of occasional recovery weeks where I cut back on workout time.

22 -  Today I did the straight through version of the Original Callanetics. It's what I felt like doing but I initially hesitated because I had just done Classic Callanetics.
Then I realized that I could modify or take breathers as needed. I'm so glad I challenged myself and did it. I ended up doing the hip and behind exercises on the floor using the torso twist version to elongate my middle. I also really extended and varied the types of pulses. I am so in love with pelvic rotations that it's pretty much a sickness at this point. :o Later tonight I hope to do Daily Stretch, take sauna and blast for blood flow.

I feel like I'm getting better at keeping forward bends in my hamstrings vs taking it as a lumbar curve. This is helping me keep my low back stable. It's a very cool feeling.

23 - Today I did the straight through version of the Original Callanetics. It's what I felt like doing but I initially hesitated because I had just done Classic Callanetics. 
Then I realized that I could modify or take breathers as needed. I'm so glad I challenged myself and did it. I ended up doing the hip and behind exercises on the floor using the torso twist version to elongate my middle. I also really extended and varied the types of pulses. I am so in love with pelvic rotations that it's pretty much a sickness at this point. Later tonight I hope to do Daily Stretch, take sauna and blast for blood flow. (Did this.)

24 - I pulled out TBM Beginner's DVD. The music is definitely more upbeat than Callanetics but it's instrumental and not at all in your face. I'm definitely stronger and was able to do the more advanced versions of all of the 
exercises. Tonight I'll do Daily Stretch a sauna and blast for blood flow. (Did this.)

25 -  Merry Christmas Everyone! 
I was going to Freebound today but woke up craving some deep pulsing so I did AM Callanetics. If day plays out right I hope to do PM Callanetics, a sauna and blood flow blasting before bed tonight. (Did this.) 
I can't believe I wasn't the least bit sore. TBM usually makes me really sore when I go as deeply as I did yesterday. There is definitely something to this relaxing and giving in stuff! 

26 - Sorry for being MIA. I had a stomach bug. The crazy thing was that I didn't even go overboard on Christmas. I ate small portions. I should of known something was up when I didn't feel like eating dessert. I did do PM Calanetics, sauna and blast on Christmas evening.
Yesterday, the 26th, I did Daily Stretch when I first got up and by the end knew I wasn't feeling up to anything else.

27 - I'm taking today step by step, though I do feel a lot better.  I did think they worked! I felt quite a bit better this afternoon. Not 100% but better. I wanted Somatics. I decided to do Sandra's Gentle Sculpting. It's an hour long but the first 25 minutes are Somatics. There's a plank that's supposed to be one minute that actually clocks in at 1:50. I took the last 20 seconds to my knees. (I've had very little to eat over the last two days.) It's funny, I've done that workout and made it quite challenging but today it was the perfect getting better workout.

28/29 -  Yesterday ended up being a rest day but not because I wanted it to be. Hindsight, I should have gotten into the gym early. Once it got past 8am the day conspired against me.

We found out that Starsky, our cat has glaucoma in his left eye. That necessitated a 30 minute one way trip to the pharmacy for eye drops. They have Starsky Madden on them and his adoption date as a birth date since we don't know the real date. :D He's actually doing ok with letting me put them in.

Today we are waiting for a storm that's supposed to drop 2+ feet of snow ❄️ On us. I figure I'll be doing some shoveling several times today and tonight so will probably do Daily Stretch before bed and do a sauna - not sure my arms will feel like blasting after all that shoveling. Tomorrow we both have appointments so life needs to go on despite the snow.

30 - Watched the sun rise while shoveling snow!  Watching the sun rise with the guy you love while getting some strength and cardio that accomplishes what you need to get done. Multitasking at its best!

Wednesday, November 2, 2016

November Check in

I've been concentrating on the Callanetics Streaming site. Blogger is making me crazy so I'm going to try to keep my entries short and sweet this month.

1 - Sandra's 30 minute top off AM. Daily Stretch and Sauna PM.

2 - Today I tried Callanetics Evolution for the first time. It's around 70 minutes long and it felt really different than the streaming workouts. Sandra cued to contract the pelvic floor a lot and they don't cue that any more. The positioning was also different in some cases. I'm surprised how much I prefer the streaming workouts. More intimate with the smaller space and more live even though they're taped.

3 - Taught my classes and walked 5 miles

4 - Walked 4 miles

5 - I Freebounded for 30 minutes making sure to keep my check points in place. Then I did Daily Stretch and Sandra's Quick Session 1. It's only 12 minutes long so you can go really deep without pushing too hard. I topped it off with a sauna.

6 - I just finished Sandra's one hour mindful movement workout. I feel beautifully and totally wrung out and relaxed and a bit wobbly. It was challenging for me to do so many pulses in good form but I took breathers as needed. That was just what I needed. That counts as one of two full Callanetics sessions on my rotation

7 - This morning I did Daily Stretch and a 11+ minute Beginner Pilates Audio session from a Brook Siler box set. (I love my old audio box sets!)
I was somewhat surprised to be able to feel a difference. My neck felt longer, core and thighs stronger. My left hip did click during single leg circles so I need to deconstruct that movement in order to figure that out. Today at work I hit 6,000 steps by 10:00 am. So no shortage on walking.

This morning I still had some residual soreness and I want to be able to do a full intermediate session tomorrow so I made the decision to do Daily Stretch, the "going to paradise" stretch and the Katy Bowman half dome stretches. I also taught a couple of classes and walked a ton. 

8 - Pretty busy day for me. Dialing it back yesterday paid off. This morning I did the original Callanetics. There's a streaming version that has all the non-exercise portions cut out. It's a double edged sword because you get no gaps in the flow but you also get no breaks. Despite that it felt great. 

9 - Pretty busy day for me. Dialing it back yesterday paid off. This morning I did the original Callanetics. There's a streaming version that has all the non-exercise portions cut out. It's a double edged sword because you get no gaps in the flow but you also get no breaks. Despite that it felt great.

10 - Last night I ended up doing a 35 minute Somatics session, sauna and blasting. This morning my muscles feel better. This morning I'll head in after I send this and do Daily Stretch and then walk, work, teach and massage today. It's going to be a long one!

11 - Today I did a 50 minute streaming session by, guess who? Sandra! It felt really challenging! During the barre section my leg muscles were jumping around like crazy. Thankfully it finished with deep stretching. I hope to make time tonight for DS, sauna and Blasting for blood flow.

12 - I'm sore as I could have predicted so I chose DS and Sandra's 10 min. session. I feel great now.

13 - Brenda, A Callanetics instructor at the cafe mentioned Pure Callanetics and her reasons for enjoying it. I decided to give it another try and I'm so glad that I did! Initially I found some of the same things bothersome but 

then realized that I needed to set them aside and claim this session for myself. Once I started keying into my check points and counter extensions and staying relaxed into the pulses the workout felt totally transformed and I truly enjoyed it.

14 -  I tried to check in early this morning but just had no time. Last night I did DS, sauna and light blasting. This morning DS and a 20 minute session.
I am doing less than ever and yet am seeing better results, feeling great and feel like I'm finally
getting my ribs and hips straightened out.  I doubt this will continue but I'm going to ride it out. Crazy day at work! 9000 steps by 9:00 am!

15 - I just finished DS and Sandra's 25 minute Top up. Feels great! I'm working today. I haven't officially mentioned it but I've been tracking steps as part of a wellness initiative. My modest goal is 6,000 but I'm finding that most days I hit 10,000-13,000 without any effort. It's been good to track though because it's made me more aware.

16 - I have a very long massage schedule today so I slept in until 4:30 and did the original
Callanetics.  (Some sleep in, eh? But it felt good.) I wanted to get a full length session in and now it's done. I'm going to do some half dome stretching and Somatics between clients to hopefully hold on to this balanced feeling.

17 - DS and Quick Session 2

18 - Sandra's #2 45 minute session.

19 - This morning I did DS and the Quick Callanetics for Stomach. Great short session! I'm trying to do a mix of full and short, old and new sessions. The plan is still 2-3 longer full sessions and 2-3 shorter sessions where I'm working as deeply as possible. Then 1-2 short Pilates sessions. I seem to want to reach for the Callanetics sessions over the Pilates and that's ok.

20 - This morning I tried "Classic Callanetics." Wow! The footage, some previously unreleased from the Quick Callanetics workouts filming sessions. It felt like it might be a nice stepping stone from OC to Super Callanetics. It was a lot more challenging adding in check points and counter extensions than it might have been if I had done it as I used to perform the Callanetics movements.

21 - Last night I did DD, Sauna and Blasted for blood flow. Just finished DS and the Original Quick
Callanetics for legs.

22 - Daily Stretch and Quick Callanetics Hip and Behind.

23 - I did Adelaide's one hour session this morning. I've done more workouts than I planned this

week so this Intermediate session was perfect. 

24 - Happy Thanksgiving! 🦃 This morning I did Daily Stretch and followed it with Adelaide's 30 minute Beach Session. I chose that session because we have snow on the ground and a relaxing beach session sounded good. HA! Adelaide never fails to amaze me with the amount of work she smoothly fits into 30 minutes!

Still, it was a good choice because it made me hold check points and counter extensions in unaccustomed ways. It shocks me every time I do push-ups with check points and counter extensions
in place. I literally feel like I could easily park an elephant on my back! 🐘 Very cool!

25 - Today was a long over due rest day for me. I did Daily Stretch and it was picture perfect.

26 - Original Callanetics with the chit chat removed.

27 - I was able to sneak in Daily Stretch and Sandra 10 minute Quick Session. Her 10 and 12 minute sessions are among my favorites.

28 - Daily Stretch 

29 - Good morning everyone!
This morning I woke up feeling more rested. I've been wanting to try the AM PM workouts so after Beth mentioned it, decided to try AM. You were right Beth, very nice. During the second set of open closes I got what I can only describe as a right low back/upper hip Charlie horse. Since the rest of the session was stretching I finished it out. Then I did Daily Stretch on my own since it systematically relaxes the low back and hips. I feel good as new. 

30 - Another month is gone! I just finished Daily Stretch and PM Callanetics. I woke up feeling stressed because of some family health stuff and this combo really helped mellow me out.

The cramp is history. I don't even have residual soreness. The power of Daily Stretch I guess. 

Sunday, October 16, 2016

October continued......grrrrr......Blogger is making me crazy

16 - Today I did the Gentle Sculpting Practice with an eye on mindful relaxation and let go of any preconceived notions about breathers. What a difference! My previously sore muscles actually feel better. My husband and I walked our dogs together and I could feel a difference in how balanced my body is. I played with allowing my ribs to lift and then drop them and I could literally feel my abs turning on when the ribs are down in proper alignment and off when they are even slightly thrust.

17 - I did Sandra's daily stretch and 20 minute workout. She packs a lot in 20 minutes but I was still able to check on my check points and counter extensions.
I stopped the video and did an extra quad stretch after the plies
18 - Daily Stretch then barefoot walk/run one mile

19 - This morning I did Sandra's Daily Stretch followed by her 25 minute session. I had walked/run one mile last night and this morning's session felt just right. I'm working on not thrusting my ribs. I don't do it as much but still need to think about it. 

20 I was out late yesterday doing chair massage. I slept in and then did Sandra's Daily Stretch followed by her 30 minute practice. Her practices are all just different enough to allow me a sense of variety while stressing the same core principles. Our sauna came. Long story short....we carried three 110 pound boxes up 6 stairs and into the gym. Then repeated lifted one non compliant wall panel. Core strength is a good thing!

21 - I woke up feeling that I had used my lifting muscles but surprisingly not really sore other than my left shoulder muscles, which took the brunt of the installation attempts. I did Sandra's Daily Stretch and everything feels better.

22 - This morning I started with Sandra's Daily Stretch. My left lower back was feeling a little off this morning and during the movements my left sacral area snapped loudly and I immediately felt more aligned and felt a slight change in the length and tension of my left pelvic floor.

I started to do Adelaide's 30 minute session but wasn't at all sure I could hold form because she started in a wide stance so I stopped. I ended up doing Sandra's 40 minute intermediate session. It challenged me but I was up to the task. My left lower body is weaker than my right and I really have to concentrate on my alignment and counter extensions. If I allow it to fall out of alignment it feels stronger but then I'm not firing the proper muscles. I sure hope it gets stronger over time. I'm trying not to be frustrated. The key to better movement is to fix my alignment issues. (That's my new Mantra. :) )

23 - This morning I did Sandra Hanna's DS and her 20 minute practice. I got that same delicious "pop" this morning. Yesterday it was a high velocity snap. Today it was a lower velocity pop. That tells me that the muscles and fascia are reestablishing correct length and tension. Goodbye hip snap! For good!!

24 - Quick check in. SH's DS and 25 minute practice. No cracking or popping this morning.

25  - I felt unusually tired this morning and decided that Daily Stretch was enough.

26 - Walked, Callanetics Daily Stretch, Sauna.

27 - Walked, DS, Sandra's Quick Session 2. It's only 10 minutes long but is a nicely balanced little practice.  She also has a 12 minute quick session. I think that these will be great for time strapped or low energy days

28 - This morning I did Adelaide's Upper Body Focused Workout. Oh My! This is another delicious practice. It's intermediate, advanced but I promised myself I'd take breathers and skip any movement where I couldn't hold check points and hold minimal counter extensions. Happily I was able to do everything but I needed extra breathers on some things. Adelaide's pointers during the session were so helpful. 

Post session I'm amazed that I could have so fully challenged my Upper body and abs and really whole body and yet feel longer and more relaxed, especially through my neck and shoulders! 

I'm also wondering if my left hip click is pelvic floor related because that's where I'm feeling a deep stretch on that side in the double calf dome stretch when I'm bent forward with my pelvis in neutral, ribs in, everything aligned.

I had so many little discoveries during this session. Despite the extra breathers I can see that I'm stronger and my rib thrusting isn't automatic anymore. This feels like a journey of self discovery.

I had to edit out an extra "s" that got there because of trembly arms. LOL


29 - Daily Stretch Half Dome Stretches in AM. Then Sandra's 12 Minute Quick Session, Melt UB maintenance body rolling, a massage with the FB and a sauna. sigh....

30 - This morning DH and I did Daily Stretch. I followed it with Adelaide's 30 minute intermediate session. YOUZA! She can really pack a lot into 30 minutes! I found this session really challenging but in a good way.

31 - Daily Stretch in AM, Sandra's 30 minute session plus a sauna in the PM.

Saturday, October 8, 2016

October Check in cont.


8 - I didn't feel well yesterday but was hanging out in denial. :p Last night a miserable head cold bloomed.
This morning after a mug of tea I did Day 36 of the KY Challenge. I was surprised to find some very deep but slight muscle soreness from yesterday. I felt like Freebounding but instead did Sandra Hanna's Daily Stretch. It didn't cure me but left me feeling a good deal better than I had before.

9 - This morning I did Day 37 of the KY Challenge and Callanetics "Gentle Sculpting." Its just over an hour long so a time indulgence, but I found it really beneficial. I can't believe I'm actually ditching all other exercise and doing Callanetics only for a few weeks. 

10 - This morning I did Day 38 of the KY Challenge - only two days to finish! Being mindful that I didn't feel well Saturday I did Sandra's Daily Stretches and left it at that. I feel very good and quite balanced.

11 - KY Challenge Day 39 and Sandra Hanna's daily stretches. One more day!

12 - Good morning! Still not 100% but probably 95%. :)

This morning I finished my 40 Kundalini Yoga challenge and had a very interesting experience. While moving into Stretch Pose (similar to the third ab position in the original Callanetics DVD or Pilates “the hundred” without the arm movements) I felt my upper body/torso curl up with back relaxed and neck relax and long as I had experienced it in Sandra’s beginner session. It felt amazing because in that moment I felt such a deep connection and awareness with my body – almost euphoric.

That could have been in part happiness that I'm finally finished! ;) But it seriously was a different feeling than I had previously felt with that pose.
I also did the Daily Stretches. I thought about doing another Callanetics clip from the streaming site but decided that for now I want to savor this balanced feeling.

Perhaps I’ll get back to some Callanetics later this evening.
I need to fine tune my current plan. I know I'm going to work in enough Callanetics to get my money's worth and also give it a fair shake.

13 - This morning I'm muscle aware from last nights session but oddly not sore. I'm not sure how to explain it. I did Sandra's Daily Stretch this morning and that muscle awareness persisted. I do have trouble sorting out where muscle soreness and fatigue is coming from given the range of activities I normally do. My left hip is admittedly barely clicking at all and my left leg is quickly getting stronger so maybe this is a good thing. 

14 - I treated myself to Sandra's Beginner session. I hesitate to call it a workout as it's so much more. I can't believe how quickly the hour and 27 minutes flies by. 

I also can't believe how humbling I find it. I'm able to do all of the pulses but with my boney landmarks in place and counter extensions in place (to my best ability) the contractions are really deep! During the seated leg work (one leg bent in front, one to the side) I noticed that proper form and counter extensions really pull my abs flat. I hope that's something that should happen and not me moving my leg from the wrong place. 

By the time we got to the final hamstring stretches my legs were quivering. They're still quivery now. 

I do get muscle soreness a day after one of the full beginner sessions but I'm also noticing a tightening sensation deep in my abs, hips, pelvis - and today even my upper thighs. This is present after a session but even between sessions. 

I'm clearly benefiting from using the beginner sessions

15 - This morning I tried Sandra's AM session 30 min. followed by her Daily Stretch 21 min. 

The AM session is warm-up, abs and LB with stretching. The sequencing and positioning is different than the Beginner sessions I've been doing so my muscle aware legs perceived this as a rest - well initially at least. I followed with the daily stretch an wondered if I should have begun with it. 

I have some muscle soreness in my left low back/upper hip as in "You're stretching me in ways I normally don't stretch!" I'm going to apply a cream to pull blood to the area and allow my normal barefoot walking to ease it out and then later heat it with a heating pad and gently fascia blast it.

One of the two participants from the AM session I did this morning was named Lannette or Lynnette! It was quite strange hearing Sandra talk to me. Update: low back soreness went away in very short order. 














Saturday, October 1, 2016

October check in

I'm starting the month with the same Work Out template. I'm hoping to finish the 40 day KY Challenge I started in September. Only 11 more days.

1 - I did Day 29 of the KY Challenge and 30 minutes of Freebounding. I forgot to mention that I've been adding the Callanetics Triceps pulses to my UB WOs.

I think if I have a time starved morning I'll do Push ups 10 x 2, Pull ups 10 x 2 and Callanetics triceps pulses 100 x 2 and call it a workout.

2 - This morning was off because DH woke up feeling pretty sick and I didn't want to leave him to exercise until he felt better. Our dog Fionn plastered himself to him until he felt well enough to get up.

I did Day 30 of the KY Challenge took a break to check on everyone and then did a 30 minute Freebounding session. The last few KY sessions were aimed at detox and they've left me feeling kind of off each time. This morning was no different. Oh well, I know it will pass. I just hope it doesn't continue for the last 10 days

3 - This morning I did KY Challenge Day 31. Predictably it left me feeling a bit nauseous. I had thought about this last night and decided to use that as a sign to lighten up when it occurs. In light of that I did Sandra Hanna's short Somatics session. It actually left me feeling quite a bit better.

4 - Today I did KY Challenge Day 32, only 8 days to the finish line! Today was for body balancing - not really detox. Strangely enough I didn't get nauseous. Tomorrow is kidney detox. I'll see what happens. I have a very busy day in front of me with an hour or so of light weights and two massages so I opted to do three sets of 10 pull-ups, 10 full body push-ups, 100 Callanetics Triceps pulses. I actually thought about a fourth set but decided to stick with 3.

5 - This morning I did Day 33 of the KY Challenge. It was for kidneys and adrenals. No nausea. I had planned to do a Callanetics set but at the last minute really wanted to Freebound so I did - for 30 minutes.

I have one week of the challenge left and I'm honestly ready for it to end. I enjoy KY but the sets are long enough that they take up pretty much half of my available morning WO time. I'm experiencing a desire to keep my template but switch up the DVDs and streaming stuff I use but feel like I need to wait to be done with the challenge. Similar feeling to back when I was waiting for our home gym to be finished.

6 - This morning I did Day 34 of the KY Challenge. I was very slightly nauseous when I woke up and more so after the first movement but then just very, very warm in my core. Followed up with only two sets of FB Push-ups, Pull-ups and Callanetics underarm tightner because I tend to teach for almost two hours on Thursdays. I slowed them way down to achieve more time under tension. Whoa! A lot harder for me! 

I used my extra time to watch the last couple Callanetics Foundations videos. I'm enthralled with the similarities and differences between Bowman, Callanetics and T-Tapp. 


7 - This morning I did Day 35 of the KY Challenge. I want to do a full length Callanetics WO but it has to wait until later.

Later: Wow! I did Sandra's beginner Callanetics session this afternoon! She mentioned Katy Bowman. It's an hour and 27 minutes long but for me well worth the time. I feel like my overworked muscles are rested and longer and my weak malingering muscles are working better. I'm going to try devoting a couple of weeks to these workouts.