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.