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.