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.



Tuesday, September 20, 2016

September Concluded

19 - I did the LB sections from Bar Method Super Sculpting II followed by Day 17 of the KY Challenge. I felt like I wasn't working very hard but then realized that I was doing the Callanetics thing and relaxing the non working muscles. I'm starting to feel some DOMS now.

20 - This morning I did 10 Fluidity pull ups, 10 full body push-ups then the Bar Method Super Sculpting 2 warm up and UB sections followed by another set of 10 Fluidity pull ups and 10 full body push-ups. Then Day 18 of the KY Challenge. I also taught about an hour of warmups and UB weights. 

21 - This morning I did TT PBS as a warm-up then the LB segments from Bar Method Super Sculpting 2 and finally Day 19 of the KY Challenge. 

Tomorrow's practice started as I was clearing my space. Mariya mentioned that she was going to be really increasing things and we should "do our best." Hmmmm 

I immediately flashed back to Leah Sarago's periodization plan and the way it suddenly, without warning took an exponential jump in intensity. I'm going to continue to give the challenge the old college try but the minute a sense of dread creeps in I'm finished. Life is too short to exercise with dread. 


22 - Quick check in. This morning I did bookend sets of 10 fluidity pull ups and 10 push-ups. The warm-up and UB sections of BM SS 2 were in between. KY Challenge Day 20. I'm halfway through. Sat Nam! Also taught warm-ups and medium handweights for about an hour and a half. 

23 - This morning I did Day 21 of the KY Challenge followed by 30 minutes of Freebounding. I may add in some stretching and/T-Tapp this evening.

If the KY is more robust I'm not feeling it. I think we're staying with each movement and/or meditation longer during the practice. I honestly forgot how great a regular KY practice leaves me feeling. I think I'd like to maintain a brief daily practice whether or not I complete this challenge. Heaven knows I have plenty of KY DVDs to make that happen. :o

24 - I did Day 22 of the KY Challenge and then Freebounded for 30 minutes. I'll probably lay low the rest of the day. I have a very busy week coming up and need to be on top of my game.

25 - Soul satisfying workout this morning! I started with the Day 23 KY Challenge. It was for lungs and as I moved through it I noticed similarities to T-Tapp UB so I followed it with the TT MiniMax for UB. By the time I finished I was on an endorphin high. :love: I took a short break for tea and then Freebounded for 30 minutes. How I wish I had that much time for stirring up and pumping lymph every day. Followed it all with a steamy shower.

We're in our final investigative mode for our sauna for the gym. We've got to get it ordered, delivered and installed before snow flies or probably wait until spring. Since neither of us wants to wait we're pushing ahead.

26 - This morning I did Day 24 of KY Challenge. I discovered a new 23 minute LB WO on the Callanetic's site and streamed it instead of the Bar Method LB segments I had planned. It used the Pilates ring and resistance bands with ankle cuffs. I don't have the bands but still felt it without them. I was excited to see multiple new WOs. 

27 - Just finished 10 Fluidity Push-ups, 10 Full Body push-ups, 2 sets, then Day 25 KY Challenge, finally Bar Method Change your Body, warm up, UB and stretches only. My medial delta were sore because off all of the arm pumping in the KY sets. That's why I chose the shorter UB set in CYB. My arms feel good now but I'll be teaching for 40-60 minutes today so more arm work to come.

I'm getting stronger! I can do 30-40 total body push-ups as part of my WOs - probably because of the light weights.  My arms are definitely firming up. 

28 - Today I did KY Challenge Day 26 followed by Callanetics Lower Body Express with Lacey. 

She was quite chatty. I do like her form tips, they're excellent. But when I'm working through deep discomfort I like a little silence. I also like a little time to internalize and put into practice form tips before hearing the exact same tip again.  She did all the LB exercises first then stretched at the end. This was different but left me feeling great. I'm noticing that my left leg is weaker than my right. It's getting more even but I have to force my left leg to stay in alignment and not cheat.

29 - Day 27 of the KY Challenge, my double sets of push ups/pull ups and Bar Method Change your Body UB with a set of TT Hoedowns replacing the knee lifts. I'll teach with light hand weights  for an hour to an hour and a half.

30 - I did Day 28 of the KY Challenge. Part of me wonders if the aches and fatigue could have been detox. Today's practice left me feeling better. I also Freebounded for 30 minutes to rattle some lymph around. I'm going to try to start using my Chi Machine daily until I'm finished with the KY Challenge. I can't wait until our Sauna arrives and we set it up. I wanted a Sauna in the worst way last night and this morning.

Friday, September 9, 2016

September continued...

8 - UB Giant Sets, KY Day 6  then later in the evening I streamed a 47 minute Somatics session with Sandra Hanna. I really love her Somatics classes and her Callanetics classes as well. I finished up a few of the T-Tapp back moves and then 5 minutes on my chi machine.

9 - This morning I did Day 7 of the KY Challenge and 30 minutes of Freebounding. I had almost convinced myself to drop the challenge but decided to do "just one more practice." Today was ab centered and I really enjoyed it so I guess for now I'm continuing on. 

10 - Today I started off the day with 30 minutes of Freebounding and followed it up with Day 8 of the KY Challenge. I enjoyed today so I guess I'm continuing. A while ago I finished TT HTF, Somatics-Daily Stretches and 6 minutes on my Chi Machine. In between I shopped and cooked. :) Today ends my workout week and I am happy with meeting my goals. 

11 - This morning I did T-Tapp Tempo Total Body and had a good sweaty workout. I followed it with day 9 of the KY Challange. I'm really enjoying these more than I thought I would. Today's practice was for lymphatic drainage so it was fitting that I teamed it up with TT. 

I'm finding that my KY and Somatics sessions have been fantastic for my stress levels. I had hoped  that this would be true and so far it is. 

12 - This morning I did a 25 minute Calanetics WO with Sandra and Day 10 of the KY Challenge. They felt very complimentary. My wrangled up hip muscles feel like they're rebalancing. I really hope it's not my imagination. I had to get up at 3:45 this morning to get both WOs done! I'm going to get to bed early tonight because I need to be up early tomorrow too.

13 - This morning I did my UB Giant Sets WO and followed it up with Day 11 of the KY Challenge. I also taught about an hour of warmups and light handweights today. That was enough. 

14 - This morning I streamed a 42 minute Sandra Hanna Callanetics session. Then I followed it up with Day 12 of the KY Challenge.  I'm really glad that I didn't allow the weight loss title of this challenge to keep me from trying it. Today was a set for stress relief. It was needed and greatly appreciated.

I'm also more than a little stunned at how much I'm learning from Sandra Hanna's classes. She takes Katy Bowman's alignment concepts and breathes life into them. I never picked up on these specific alignment points in the original Callanetics WOs but now I can see and hear it. It's just that Sandra paints better pictures with her words than Callan had time to in the original WO. This week I've noticed that my wacky tailbone and sacrum are lying flat.

The hardest part is that the WOs don't feel relentlessly tough. Only the area that's working feels challenged and then only deep down. Everything else is profoundly relaxed. This morning Sandra cued us to check our alignment and as I released to stretch up through the torso I felt my deep abs kick in. So strange to have a part of me quaking and shaking with everything else relaxed.

15 - This morning I did UB Giant Sets and Day 13 of the KY Challenge. I almost forgot that I taught warmups and medium heavy weights for 90 minutes.

16 - Lovely WO today. Started with 30 minutes of Freebounding followed by Day 14 of the KY Challenge. Then I was literally craving Sandra Hanna's Somatics so I indulged myself for 20 minutes and did her Daily Stretch.

17 - Just finished 30 minutes of Freebounding and Day 15 of the KY Challenge. We're heading out of town for the better part of the day so I'll get some stealth T-Tapp moves in on our drive out and then back. 

18 - Good Afternoon,

I did T-Tapp Minimax Arms and Day 16 of the KY Challenge. I'd like to do some stretching or Somatics later and DH is going to massage my shoulders and back.

I decided to make some adjustments to my plan since I'm adding my massage schedule back into my week starting tomorrow. I also wanted to build in some recovery time to allow my body to build on the workouts I've been doing in the last few weeks. I also wanted to do a kind of switch up to force results and change.

So for at least one week and possibly more I'll follow this plan.

2 - UB Barre WOs - I'm going to do 10 Fluidity pull-ups and 10 Full body push-ups at the beginning of the workout then I'll do an UB segment from a Bar Method WO. I'll finish with another 10 pull ups and Full body push-ups and stretches. This will clock in around 20 minutes vs the 33 minutes I've been doing. The lighter weights will have shock appeal but allow for recovery.

2 - LB Barre WOs. Again from a Bar Method WO. Same reasons as the UB.

2 - Shorter T-Tapp WOs. One standing UB emphasis, one LB floor emphasis

2 - 30 minute Freebounding sessions

2 - Stretch or Somatic Sessions

Daily KY Challenge

I was really excited to begin this plan today!

19 - 

Thursday, September 1, 2016

September Workouts


1 - This morning I did TT PBS for a warmup. Then I did the UB segment of Bodymax followed by Fluidity pull ups, two Fluidity flat back exercises, their psoas stretch and hanging stretch. Finally I did the Bodymax stretch.

230 minutes of Freebounding followed by T-Tapp Hit the Floor Tempo. The combination really left my body feeling worked but also less sore. I hadn't done HTF Tempo for a while and forgot how much I like it. It really flew by.

3 - I had the nicest workout today. I Freebounded for 30 minutes. Then I did about 20 minutes of easy Kundalini yoga. Finally I did the 20 minute Callenetics, Sandra Hanna Daily Stretch, Somatics session and 5 minutes on my chi machine while on my massage table with the lights low. 

I met my goals for week 1: UB weights x2, Barre x2, Freebounding x2, T-Tapp 1 Standing and 1 floor, Somatics and stretching x2 and a Kundalini session added in. 
For next week I'll keep the same template but may do a simple UB Giant set WO or planking as with the Daily Method instead of Cathe. I think I'd also like to do a little Kundalini yoga and a single T-Tapp move each day. In the past I've found Giant sets and/or Planking to be super effective and time efficient and that will help give me time for daily KY and TT movements.

I also think I'll try some of the streaming Callanetics workouts so I get my $5.00 worth. 


4I did T-Tapp to Tempo Total Body, then 21 minutes of KY, and finally about 7 minutes on my chi machine. I normally don't have that length of time for KY.

5 - Today I streamed a 45 minute Sandra Hanna, Callanetics session. Then I did the 3rd day of the Kundalini Lounge 40 day set. This kria was for overall body balance and that's how I felt when I finished. Finally, I did 7 minutes on my chi machine. 

I'll admit that I chose the 45 minute Sandra Hanna session based upon a half dome I spied in the icon. Sandra was like a mixture of Callan Pinckney, Teresa Tapp and Katy Bowman in this workout. It was listed under the intermediate WOs but she kept saying it was for beginners. It wasn't hard but it did feel deep. 


She explains the goal of each movement including where you're trying to increase blood flow. I really like that. I'd like to work my way through her WOs. I just wish I knew which order would best.

I'm having a massage today - my first in the new room. I'm saving my T-Tapp moves to do right before. I'm doing the Rock and roll and push pull stretches from THIS article. I don't have back pain but love how those moves feel.


6 -  I did TT PBS as a warm up and then did my old UB Giant Sets followed by Day 4 of the Kundalini Lounge YouTube 40 day set. The weight workout felt great. I love that old workout so much! I subbed in two sets of Fluidity pull ups for a back move I don't find all that effective. 

The KY was interesting. I'd characterize it as 21 minutes of various forms of Pilates rolling like a ball. Rolling back and forth while holding onto my big toes with straight legs for about 2 minutes almost put me over the edge. I think my tailbone is bruised! Just kidding, though it is a bit sore. The crazy thing is that I felt fantastic after I finished. 


7 - I chose one of Sandra Hanna's shorter streaming WOs today. It was only 20 minutes and didn't feel hard but did feel deep. I really like the fact that she explains form so completely. She reminds you to keep ribs down and relax even while you're working. I need those reminders. I want to work through all 26, or is it 28, or her streaming workouts.

I also did Day 5 do the KL series I've been doing. Yikes!! :eek: Today featured back bending poses. I really don't think that the totally uninitiated new to exercise participant would be safe doing this particular Session. The instructor has you sit between your heels and lie all the way back on the floor without modifications. I have a skinny piece of a pool noodle I use for support on that move.

Crazy thing is that I'm all finished and I feel wonderful again. That feeling keeps me coming back.

Even though I've been switching up the workouts I do I can feel myself getting more balanced and with that balance comes strength. My template is making a difference!

Busy day today! We're off to visit and have lunch with some dear friends.  My T-Tapp moves for today will be PBS when we stop for a break during our drive and than a set of Hoedowns to renergize me when I get back home.