Gretel's Log

[gretelob]

May 27 - 9:35 a.m. - 5 minutes

I am 65 years old

Life Fitness Exercise Bike - which I got after orthoscopic knee surgery in January for rehabilitation, but have not used in several months

60 RPM, .8 mile, 105 HR

RPE - 4 - burning in thighs for 2 min./some burning in calves, shins
RT - 8
RPD - 3

Felt emotionally good to begin exercising again, but foggy, perhaps in withdrawal from trip to Albuquerque Radiant Recovery seminar.

Ordered Wellness material, Body Flow book and clubbells yesterday.

I do better with a very structured routine, so not sure where to start until those materials arrive. Thought just to do 5 minutes bike in the morning, walk my dog for 30 min (a usual routine) after lunch or I might reverse these two if weather gets hotter, then 5 minutes of some kind of exercise for my shoulders and neck after dinner.

I am having what I perceive to probably be some osteo arthritic pain and considerabe lessening of range of movement on the left and left back side of my neck. Would love some suggestions for exercise there.

What does Post topic Normal vs. Sticky mean?

What do poll questions mean?

[Scott Sonnon]

Gretel,

Great work. Structure is excellent, but so is flexibility. Experiment with both to see what you prefer. The Warrior Wellness program will also provide you with the exercise structure you're craving.

The neck range of motion exercises in Warrior Wellness may help invigorate the area, may slow the onset of osteoarthritis, and may releave any tension in the area surmounting.

Just post "normal." "Sticky" posting keeps your post at the top of the subject headings. It's normally for 'highlighting' topics to get the attention of all posters.

"Polls" are way of generating opinions from all posters; like if you wanted the stats on how many posters preferred to do their hi-energy practice in the morning, afternoon or evening.

[gretelob]

May 27 1:45 p.m.

35-minute walk with dog (Samantha) and IPod for music

RPE - 5
RT - 8
RPD - 2-7 (total 15 minutes flat, 10 minutes downhill, 10 minutes uphill)

This is pretty routine for me, but haven't done it in almost two weeks since traveling, so uphill was a little slower than sometimes.

Someone else asked on the RadiantCST list for neck exercises so I will wait to hear that response.

Feeling really pretty good today. My motto is move a muscle, change a thought. Movement has always been important to me for BE raising, intuitive before I learned of Kathleen's program, understood since then. So this program excites me.

[gretelob]

Friday, May 28

Rested after 9 hours sleep, energized by George's Shake

9:45 a.m. - Rode bike 5 minutes - 62 RPM, .85 mile, 110 HR

RPE - 4 - less burning in thighs than yesterday
RT - 8
RPD - 3

Thoughts: Motion is not the same as circular - but good for heart and legs and I'm finally using the bike which was an impulse purchase - but will I continue as I get farther along in the CST program? Looked then at Bowflex which is also just sitting there, wondering if I'd ever want to use it again.

A little shaky as I stepped off the bike.

Did not do anything after lunch at 1:30 - actually I forgot, duh!

6:55 p.m. - 5 minutes Warrior Wellness Beginner Tape (yay!!!) - neck and shoulder exercises only

RPE - 4
RT - 6
RTD - 3

Thoughts: My neck is really stiff from arthritis, so I am hoping this will help a lot. Range of motion is quite limited now. Shoulder movements felt similar to swimming. Thought about the pool opening tomorrow and how I can swim laps again for the summer. Was excited by being able to follow along. Tomorrow I will stop the tape however, to refine a couple of the back shoulder motions.

[gretelob]

Saturday, May 29

Rested after 7 hours sleep

Prior to breakfast - 20 minutes Yoga stretching, 20 minutes meditation - neck achy and lower back sore, couldn't settle

9:30 a.m. Breakfast of George's Shake, then

WW beginner tape in bedroom - head, neck, shoulder and elbow exercises - 10 min.

RPE - 4
RT- 6-8
RPD - 2

Thoughts: Just trying to get technique right. Can't do neck slide left and right, both arms together at times totally uncoordinated, but the rest was fun.

1:15 p.m. Lunch - Chicken breast, RyeVita, Veggie Juice

WW Tape - elbows, spine movements - 10 min.

RPE - 4
RT - 6-8
RPD - 2

Thoughts: Again, just trying to get used to the movements. Some felt familiar from Yoga moves

2:30 - 30-minute walk with Samantha - felt really energetic, stride felt strong and I thought "I'm walking tall." But I know that I've felt more 'grounded' down through my feet in the past. Hope lower body exercises will help open up that feeling again.

7:00 Dinner - Hamburger, baked potato, spinach, blueberries in oatmilk/decaf coffee

No exercise, was in the middle of a web design project, arghhhhh, hard to stop to even eat.

Note: lower back pain gone tonight, hooray! Neck discomfort still there, but not pervasive in my thoughts.

Tomorrow will be not home much of the day, will try to do some exercises away from home, wish I were more familiar with the moves, but will do what I can from memory.

[gretelob]

Sunday - May 30

No exercise all day except helping daughter move into new apartment, until 5:00 p.m. in bedroom in front of mirror.

Wanted to see the whole WW Beginner's tape and decided to follow along, actually was able to do that to completion.

RPE - 4-6
RT - 6-8
RPD - 2-4

Thoughts: Still can't do neck slide to side. Don't know how to get in touch with what moves. Any suggestions would be helpful.

Balance at the end was variable. Sometimes felt need to hold on to wall.

Other moves that I've done the past two days are becoming more familiar. Still looking to be able to settle in to the feelings more than paying attention to learning the moves.

I'm really liking this a LOT!

[gretelob]

Monday, May 31

3 Sessions of 8 minutes each of WW Beginner 1 Tape

9:35 head, neck and shoulders - still can't do neck side to side - still arthritic pain reduces range of motion on tilting head to sides

1:35 elbows, wrists, torque and side

6:45 pelvic, hips, knees, ankles, balance

RPE - 4
RT - 8-9
RPD - 2

Still no thoughts except focusing on movements. Well, not true, I am thinking I will attend my Yoga class tomorrow with a whole different perspective.


Walked Samantha 15 minutes today, instead of 30, thinking to do it twice a day for 15 minutes rather than once for 30. Rained this afternoon so only got one walk in.

[gretelob]

Tuesday, June 1 - I missed journaling this, was caught up in a heavy work day, and feeling 'off' anyway.

But, I did -

7:00 a.m. - meditation - felt sleepy, might have drifted back to sleep during meditation

1/3 WW1 tape at 8:45 after breakfast, 12:45 after lunch, 6:45 after dinner

OK, I am going to need to get more attentive about measuring

RPE - 4
RT - 6-8 I think now, not 8 as I had originally been saying
RPD - 2 - discomfort is mainly still in my arthritic neck

I also had a Yoga class from 9:30 to 10:45 and walked Samantha for 15 minutes at 7:15 p.m.

I am writing this on 6/2 and committing tomorrow to more detail

[gretelob]

Wednesday - June 2

7:00 a.m. 25 minute meditation - very uncomfortable - neck pain kept me from settling, hunger pangs too

8:00 Full WW 1 tape - 25 minutes, no rest


RPE - 4
RT 6-8
RPD 2

1:30 15-minute walk with Samantha

7:30 15-minute walk with Samantha

[Scott Sonnon]

How did your neck feel after Warrior Wellness? (and now?)

[gretelob]

Scott, the difference is still too subtle for me to evaluate. I'm hoping that differences will become more noticeable with consistency of doing the neck and shoulder exercises. When I am sitting or standing in good form, there is no intrusive pain. If I tilt my head, particularly to the left, there is pain. The seated position I was in for meditating this morning was on my bed, leaning back against the wall, not really seated upright. And today I did the full WW 1 tape only once. Tomorrow I am thinking to pay particular attention and go back to doing the shoulder and neck exercises three times a day, after each meal. Does this sound reasonable?

[Scott Sonnon]

Go for it!

[gretelob]

Ok, duh, I am much more comfortable doing 1/3 tape after each of my three meals. Today felt really good.

8:10 meditation - neck was fine
9:10 breakfast - George's Shake
9:30 - 1/3 WW tape - neck/shoulders

RPE - 4
RT - 8 neck ROM still limited, but ever so slightly better today
RPD - 2 neck only

1:30 lunch - Greek salad with chicken breast, sweet potato fries, decaf cappucino
2:30 1/3 WW tape - elbows, wrists, torque

RPE - 2
RT - 8
RPD - 2

3:00 15 minute walk Samantha

6:15 dinner - Chicken Soup
6:45 1/3 tape - hips, legs, full body

RPE - 3
RT - 7 balance difficult today
RPD - 2

7:15 15 minute walk Samantha

Sensations - feeling more coordinated in movements

Feelings - more sense of calmness, not jerkiness, not so much emphasis on learning what comes next, more focus on what I'm doing - felt good

[gretelob]

Friday - June 4

8:00 Meditation - 20 minutes
8:45 Breakfast - George's Shake
9:00 1/3 WW 1 Tape - Neck/Shoulders

RPE -3
RT - 8 - still can't do neck side slides
RD - 2

12:45 Lunch - Chicken Soup
1:00 1/3 WW1 Tape - Elbows, wrists, Torque

RPE - 3
RT -9
RD - 1

1:30 15-minute Walk Samantha

4:45 - 20-minute Yoga P.M. tape

7:00 - Dinner - Salmon, Baked Potato, Spinach

No time for exercise, 7:30 meeting

[gretelob]

Monday 6/7

Weekend was a wash on doing Warrior Wellness :-(. Did 1/3 tape Saturday morning, then nothing again until this morning. Well, I actually did head side to side to keep arthritic feelings looser.

8:30 a.m. - Breakfast - GS
8:45 - 1/3 WW1 Tape - neck/shoulders

RPE - 3
RT - 8
RPD - 2

9:30 15-minute walk with Samantha

6:15 - Dinner - filet of sole, baked potato, spinach, blueberries in oatmilk

6:45 - 2/3 WW1 Tape

RPE - 4
RT 6-8 - balance not so steady
RPD - 3

Thoughts and Feelings - I really missed not doing the exercises over the weekend. When I was done, I felt way more centered and fluid. I will not move beyond these exercises for this week or next, just focus on feeling more at ease.

[Scott Sonnon]

Feeling centered is about the most important outcome I get (and seek) out of Warrior Wellness practice. The physical benefits are great, but I feel better and interact better with my family and my staff as a result. Quite a few times, Jodie's 'sent' me out to practice. :lol:

[gretelob]

Thursday - June 10

OK, I have to figure out why I am not logging. Actually I have been super busy this week, and I usually log at night, have just been too tired. But something else was creeping in. Priority to do exercises right after a meal wasn't holding.

Tuesday I did 1/3 WW beginner tape after breakfast, then went to 1 1/2 hour Yoga class. No more WW tape that day. Right neck, shoulder area sore after modified shoulder stand in Yoga class. Did try some neck and shoulder exercises again.

Wednesday was at the beach all day, did full WW tape after dinner. Neck and shoulder area still sore.

Today I was back on schedule.

1/3 WW beginner tape after breakfast, 1/3 after lunch 1/3 after dinner.

Definite improvement in coordination and balance, but neck and right shoulder continue to be achy.

RPE - 3
RT - 8-9
RPD - 1 (still discomfort in my neck)

Now, here's an interesting thing I discovered about the Egyptian neck slide. If I lie on the floor, I can get a sensation of sliding my neck and head along the floor from side to side (and I think my shoulders stay in place). But as soon as I sit up, I lose that ability to 'feel' how to do that and either my head wants to turn, or my shoulders go with it from side to side.

Question: Should I continue to try to 'feel' the movement lying down, or not?

[Scott Sonnon]

Gretel, sure! And report back with your discoveries. You may have developed a variation which will help newbies!!!

[gretelob]

Saturday - 6/12

8:30 a.m. Breakfast - GS
8:45 1st 1/2 WW 1 tape

RPE - 2
RT - 9
RPD - 1 (still only in neck and right shoulder - chronic)

Thoughts: I want to move on, but I am disciplining myself to just do joint movements for another week. However, I am now going to do two 15-minute sessions. It is too hard to do after dinner, I am usually 'on the run' in the evenings.

10:00 1-hour walk on wooded, quiet path with Samantha, family

12:30 Lunch - Ham, cheese, carrots, celery, brown rice macaroni salad

12:45 - 2nd 1/2 WW 1 Tape

RPE - 2
RT - 9 - balance is almost perfect
RPD - 1

Thoughts: Yoga I'm sure has contributed to my good balance and ability to be present to my coordination and technique.

But for the achiness in my neck and shoulder I would be really anxious to move to using the clubbells. I am reading the book, however, as suggested, and just seeing what progression of easing that achiness might result this week.

Question: However, would it be advisable to practice "Performance Breathing" technique, which one?

[gretelob]

Sunday - June 13

No WW exercise until after dinner. Big family weekend, but 1/2 hour walk with Samantha after lunch.

7:00 p.m. Dinner - hamburge (no roll)r, french fries, salad, blueberries with oatmilk

7:30 p.m. - Complete WW1 tape

RPE - 2 (I am feeling somewhat sluggish today, it has been a busy weekend with family around)
RT - 9
RPD - 1 (less achiness in neck that I think resulted from Yoga earlier in the week, but still the arthritic feelings which are limiting my range of motion in my neck)

No particular images, thoughts or feelings, except it felt really good to 'loosen up' and balance.

[Scott Sonnon]

Gretel,

Wait until Step#5. I'll have a new Clubbell specific "Getting Started" published within the next couple days.

[gretelob]

Monday - June 14

9:00 a.m. Breakfast - GS
9:15 a.m. 1/3 WW tape

Sluggish today, not feeling motivated, feeling 'less than', suggests food is off. Timing yesterday was not great, and dinner out last night at a new restaurant. Perhaps a BE crash from birthday (65th) weekend celebration.

Felt like I didn't want to 'feel' all day. Put all my energy into new website design, mental so I wouldn't have to deal with the emotional low. Actually into workaholism, haven't done that in a while.

Did no further movement, not even walking Samantha, just kept working, only breaking for an AA meeting and even there felt disconnected.

Goal to get back on track tomorrow

[Scott Sonnon]

Happy Belated Birthday!

[gretelob]

Tuesday - June 15

8:30 a.m. Breakfast - GS
8:45 - 1/3 WW1 beginner tape

RPE - 2
RT - 9
RPD - 1 (neck)

Feeling committed to moving today.

12:45 Lunch - Tuna in Whole Wheat Pita with Veggie Juice
1:00 - 1/3 WW1 beginner tape

RPE - 1
RT - 9
RPD - 1

6:00 Dinner - Eggs and sausage, spinach on Whole Wheat tortilla
6:15 - 1/3 WW1 beginner tape

Almost didn't do the last section, again in the middle of working on website page, but made myself do it, felt good that I did.

RPE - 1
RT - 9
RPD - 1

Balance is good, getting stronger.

Felt better all around today. Too hot to walk Samantha, should have gone to pool this afternoon, but was working. Need to take break time for that tomorrow.

Spent hour with son and girlfriend this evening, talking about CST. She can do Egyptian head slides easily, I cannot still :-(

[gretelob]

Wednesday - June 16 - Back on Track

8:30 a.m. Breakfast - GS
8:45 - 1/3 WW 1 tape

RPE - 1
RT - 9
RPD - 1 (neck)

10:00 a.m. 15-minute walk with Samantha
12:45 Lunch - Tuna on Whole Wheat Tortilla with carrots, celery, Vegetable juice

1:00 1/3 WW 1 tape

RPE - 1
RT - 9
RPD - 1

6:30 Dinner - Pork Chops, Brown Rice Mac and Cheese, Limas and Corn
6:45 - 1/3 WW 1 tape

RPE - 1
RT - 9
RPD - 1

Also, did neck movements during the day three other times, finger movements three other times. I am feeling slight improvement in my neck, not as much pain as there had been, but not a whole lot more range of motion yet when tilting to the side, and no seeming movement yet either with the Egyptian head slide :-(.

[Scott Sonnon]

Gretel,

Keep it up. With continued practice, first the pain subsides, then the movement returns.

[gretelob]

OK, I am not going to get discouraged about my neck immobility. However, have an appointment for a physical tomorrow and will be discussing whether it is indeed arthritis and prognosis.

Did my three sessions of 1/3 tape at each session.

8:30 a.m. 1/3
1:00 p.m. 1/3
7:00 p.m. 1/3

I think I want to move on to the Intermediate tape soon, but have decided to stay with the beginner tape through this weekend. That will make three weeks on it.

Rignt now I am basically staying at pretty much the same level of effort and discomfort, so feel the need to stretch beyond this now.

RPE - 1
RT - 9
RPD - 1

[gretelob]

Monday - June 21

7:00 p.m. Full WW beginner tape

RPE - 1
RT - 9
RPD - 1

Really lapsed over the weekend except for doing head and neck exercises periodically :-(. Not sure what that was about, except I was very involved in working on website design Friday and Saturday, then needed to be with a rescue dog from Saturday night until this morning. Walked him for an hour yesterday. Drove 5 hours today to place him, then just knew I needed to 'do my circles' tonight, and did.

Tomorrow I will be driving again 4 hours to deal with sick daughter. Not sure if I'll get much exercise in.

[gretelob]

Tuesday, June 22


7:00 p.m.

WW1 complete beginner tape

RPE - 1
RT - 9
RPD - 1

OK, it was really helpful to read this morning about how most people stay with the Beginner WW tape for 3-4 months. Because while I think I am doing the moves RT - 9, with RPE - 1 and RPD - 1, I found today that if I really focus on them, rather than 'following' what you are doing on the tape, Scott, I 'know' there is more for me to 'feel', deeper for me to go. So, I am just going to do breakfast, LOL, and not rush through this program like I rushed through the Radiant Recovery program (detoxed in a week, LOL).

So, here was something I noticed today. I have been in a car driving for the past two days, 5 hours yesterday, 4 hours today. My balance today was not so strong, I didn't feel centered. Maybe I was still feeling 'in motion' from the car, not grounded.

And, like others, maybe my neck is starting to be able to move laterally, even though it is still not much more mobile tilting to the side, especially the left because of the arthritis.

But my arm movements seem to be loosening up, feeling more range of motion.

I still don't have any real images where tension chains exist, but maybe that's because I'm still paying attention to the tape and looking in a mirror to see whether I'm doing the move 'right' rather than focusing inside.?

[Scott Sonnon]

Sounds like an idea worth exploring!!!

[gretelob]

Wednesday - June 23

6:45 p.m.

Full Beginner tape

RPE - 1
RT - 9
RPD - 1

Balance much better today!

[gretelob]

Thursday - June 24

Back to three times a day today, had the time

8:00 Breakfast - GS
8:15 - 1/3 WW beginner tape (my neck is beginning to move!!!!!)

10:00 15-minute walk with Samantha

1:00 Lunch - Tuna sandwich on Whole Wheat bread
1:15 - 1/3 WW beginner tape (feeling really good)

2:00 went to pool to swim - did leg and ankle circles - swam two laps, will work my way up, lungs are weak still, arms and legs feel pretty good

6:30 Dinner - pork chops, baked potato, corn
6:45 - 1/3 WW beginner tape (solid balance!)

Ok, so I'm listening to everyone on the CST list talking about emotional reactions and I'm wondering if there's something wrong with me that I'm not feeling any? Well, at least I'm not feeling rage, or like crying.

What I am feeling is a sense of recapturing the centeredness I used to feel when I was doing the choreographed exercise, a sense of being really grounded. In fact my responses to 'life' events also seem calmer and less reactive. I like this!!!

[Scott Sonnon]

Gretel,
Everyone experiences something different. It sounds like you're having a great experience.

[gretelob]

Friday - June 25

8:00 a.m. - breakfast - GS
8:15 - 1/3 beginner WW tape

1:00 p.m. - lunch - spinach and feta cheese omelet, sweet potato fries
1:30 p.m. - 1/3 beginner WW tape

Tha's all folks! The rest of the day got away from me.

Off to Baltimore tomorrow, a gathering of 4 from the radiant recovery clan. We will be doing WW after dinner, should be a hoot. Bringing hula hoops for the children, LOL.

[Connie Brown]

Trip report! trip report! that does sound like a hoot.

[gretelob]

OK, Trip Report. We had a blast, four of us for dinner Saturday night (well, and Kayla and Lindsey, so that makes 6). The girls with their hula hoops were fun! We all gave it a try and had wayyyyyyy less success in keeping the hoops up around our waists, mostly they dropped down around our ankles, LOL. Much laughter!

But later in the evening, we got serious. Gail and Heather had never seen the WW tapes. Martha and I do the beginner one regularly. We went through the whole tape, everyone did really well!!!!

Sunday was a no exercise day for me, totally relaxing out on Gail's and Eddie's boat, some leisurely swimming off the boat.

Monday was a travel back home day and I didn't have much energy.

All the talk today about Peak Performance, and I am having one of those high energy days today.

Started out with a 1 1/4 hour Yoga class, much stretching, downward dog and warrior poses. But the exciting thing was when we went to do the tree pose (one foot on the inside of the opposite leg, knee turned out), my balance was just super because of the four corner exercise from the WW tape.

Went to the pool and did some gentle swimming, some neck and leg circles. Took Samantha for a 15-minute walk.

About to eat dinner and will come back after I do the beginner WW tape to report energy, feelings, etc.

7:00 p.m. WW beginner tape

RPE - 1
RT - 9
RPD - 1 (neck still, but no worse, maybe slightly more range of motion)

I am feeling more and more comfortable.

[Scott Sonnon]

Sounds like a great trip!

[gretelob]

Wednesday - June 30

7:00 p.m. - Full WW beginner Tape

RPE - 1
RT - 9
RPD - 1

Well, I just had an awakening, perhaps why I haven't been able to log 'feelings'. Might well have something to do with the 10 years I was doing the choreographed exercise that I had to walk away from. I realized today how much more than physical exercise that was, how it fed my heart and soul, and how leaving was both a cause for grieving and confusion, anger, fear. I loved doing that exercise, the feeling of moving to music, and the circumstances of leaving it led me back to full-blown alcoholism.

Now in recovery for 15 years, am I still afraid to feel, afraid of disappointment again? Am I 'seeing' that perhaps I can re-write an old story with a new ending? Tears suggest maybe so, because I am beginning to 'feel' the circles, to sense what is to come when swinging clubbells, to 'know' again poetry in motion.

[radiantkd]

Well, well. :-)

nothing to fear this time.

Put on some music and keep moving. the movement will lead you into healing.

Kathleen

[Scott Sonnon]

Your post really moved me, Gretel!

[Pattimeow]

Now in recovery for 15 years, am I still afraid to feel, afraid of disappointment again? Am I 'seeing' that perhaps I can re-write an old story with a new ending? Tears suggest maybe so, because I am beginning to 'feel' the circles, to sense what is to come when swinging Clubbells®, to 'know' again poetry in motion.

Gretel,
Your post touched me deeply. When I do the circles to music I feel it differently. Gretel, put on Josh Groban's Closer CD and let the music move you as you do the circles.

Fear for me is fear of the unknown, and I am going through a lot of fear right now, a lot of uncertainty. And a part of me wants to revert, not step through the fear, because somehow it feels safer, and yet my recovery "calls" upon me to keep going. Will you go with me?

Remember the book "Many Roads, One Journey" by Charlotte Davis Kasl? Let me quote some of it here:

on pag. 21 she writes:


A core question we can ask ourselves on our journey is whether we choose a path based on fear or a path that leads toward love and a life-loving, creative spirituality. While fear can be an important signal of danger that a wise and wary person needs to recognize, for the moment I am referring to the fear of growing, expanding, and feeling the discomfort that accompanies breaking through our limitations.


Fear is the ego wanting facts, guarantees, recipes, security. Fear is righteous, tight, restricted, breathless, paralyzing. Fear requires logic and proof. Fear argues and attacks. Fear fears change. Fear is future-oriented. Fear leads us to avoid the unkown because it might get our shoes muddy, bring tears, or stir up conflict. Fear leads to lives of inner alienation and separateness from others, as hopes and dreams are obscured by demands for constant security. Fear may motivate us but it does not heal.


Love is in the moment, a state of being where the awakening heart is both receptive and giving. Love creates trust and helps us expand and enter the unknown with curiosity and fascination. Love leads us to look within, to listen to the beating of our heart and accept all that we are -- frail, scared, strong, bright.


Fear blocks love. Therefore, any form of genuine healing will go beyond fear. It's an ongoing process.

Gretel, you are very dear to my heart, very. I don't know if you know the connectedness that my heart feels with yours. I am facing some really scary stuff right now, like you. I cannot step through this fear alone, but knowing that you and others are, helps me to be able to. I want love and all that love is...I do not want to *hold* onto the fear any more, because like she wrote, "any form of genuine healing will go beyond fear". So I am going beyond it, please say you will go with me.

I love you very much,
love, Patti

[gretelob]

Thanks, Patti, yep, we're on a pathway together!

:-) Gretel

[gretelob]

Monday - July 5

Travel and relaxation time for the past three days

9:30 - Kathleen's 'workout' room

Full WW beginner tape

RPE - 1
RT - 8
RPD - 1

Very interesting to not be doing these in front of a mirror as I do at home. Sometimes my balance was not as steady as a result. Then one funny funny moment, when I was doing the bend over from the waist and back. As I bent over two dogs then followed my arms from behind back through my legs to the front. I cracked up as they turned around and just stared at me.

[gretelob]

Saturday - July 10 -

2:30

Full WW beginner tape

My oh my it's good to be back home, to do my circles quietly. Felt really strong today, after 10 hours recuperative sleep.

RPD - 1 (my neck is feeling better!!!!)
RT - 9
RPE - 1

I am going to want to start doing beginning clubbell work this week. I feel solid with the circles now, no big emotional releases, just nice and steady. Will follow the directions for Step 4 in Getting Started.

[gretelob]

Monday - July 19

OK, I am back after a week. Not sure what that was about last week, except I was busy and.... I think I was getting bored just doing the beginner tape. So...today

8:00 a.m. breakfast - GS

8:30 WW beginner tape - full tape

RPD - 1
RT 9
RPE - 1

Just felt too easy, wanted more challenge.

11:00 - opened Body Flow book - tried Ball of Foot Squat and Flat Foot Squat. Will concentrate only on these two right now. Felt they will strengthen my thighs tremendously. Left knee on which I had arthroscopic surgery resisted going into the squats, but I did only 2 of each with rest between.

RPD - 7
RT - 2
RPE - 7

11:15 - opened CST book - had read through most of the book in the past couple of weeks. Took out clubbells and read and tried park and order positions and then the forearm swing - only did each twice, including all three positions of the forearm swing - to waist level, to chest level, to overhead level.

RPD - 2
RT - 7
RPE - 2

12:00 lunch - grilled chicken and rice salad

12:30 thought to just look at WW Intermediate tape - but ended up trying to follow along with the exercises. Made me realize I am fine moving to this level now.

RPD - 5
RT - 5
RPE - 5

Then I put on the CST tape which I have never looked at. After reviewing the park positions and the swing that I had done earlier - each just once - I sat down to look at the rest and fell asleep, LOL.

I hope I'm not going too fast, but I really have felt the need to move on and it felt good today.

Any suggestions how to proceed from here, Scott, would be welcome.

[gretelob]

Tuesday - July 20

9:30 - 10:45 Yoga Class

Haven't been for 3 weeks, felt good to be back, stretched out a lot. Stronger in balance, warrior poses - I think from balancing in WW.

No circles today, tired after the long class.

[gretelob]

July 21 - Wednesday

8:00 breakfast - GS

8:30 Full WW beginner tape

RPE - 1
RT - 9
RPD - 1 (only neck)

12:30 lunch - beef/rice/veggie stir fry

1:00 Clubbells Basic Swing

5x5 swings to waist level - 10 seconds in between rep - 1 minute to next set
5x5 swings to shoulder level - 5 seconds in between rep - 1 minute to next set
5x5 swings to high level - 10 seconds in between rep

RPE - 5
RT - 8
RPD - 1


2:00 Swimming - 8 laps in 10 minutes of freestyle stroke

This was pretty good for me, since I have been swimming rarely this summer, actually only once before. Hope to go more often now.

[gretelob]

Monday - July 26

Commitment - 3 weeks - 1 week basic swing routine every other day, ww beginner tape every day; 1 week pendulum swing routine every other day, ww beginner tape every day; 1 week recovery, ww beginner tape every day; Yoga 1 1/4 hour class Tuesdays, morning stretch other days


8:30 20 minutes A.M Yoga stretching
8:55 20 minutes meditation

9:15 Breakfast - GS

9:30 WW beginner tape

RPD - 1
RT - 9
RPE - 1

10:30 Walk Samantha (15 min)

12:30 Lunch - ham, swiss, Ryvita, celery, carrots, water

1:15 Clubbells - Basic Swing - 20 minutes

5x5 to waist
5x5 to shoulder
5x5 overhead

l minute per swing rep/rest
2 minutes between sets

RPD - 2
RT - 9
RPE - 5

Feel mostly in my legs, from knee bend to straight up action through hips. Clubs feel fine, not too heavy at all. Arm movement is fluid, not jerky, flowing out of total body movement

I'm liking this a lot.

[gretelob]

Tuesday - 7/27

9:30 - 10:45 Yoga Class - Warrior poses, shoulder stretches (mine were so much more yielding because of the circles, wahoo!!!) and shoulder stand

Felt strong and well balanced

6:30 WW beginner tape - complete

RPD - 1 (neck only), though a little tired in my arms, maybe because of all the work in Yoga class this morning
RT - 9
RPE - 2

[gretelob]

Wednesday - 7/28

8:30 Meditation (30 Minutes)
9:00 George's Shake
9:45 WW beginner complete tape

RPD - 1 (neck only)
RT 9
RPE - 2 (feeling sluggish, headachy a little nauseous this morning)

11:00 Walked Samantha (15 minutes)

Rested, reading until lunch

12:30 - lunch - 1 can tuna w/mayo, celery and carrot sticks, ryvita, 8 oz V8 - feel better

2:15 Clubbells (2 5 lb.) - 17 minutes

5x5 reps for each of 3 Basic Swing sets to(1)waist, (2)shoulders, (3)overhead

Each swing at top of the minute, 1 minute between three sets

Not feeling in top form today, will rest again this afternoon

[gretelob]

Friday - 7/30 Was sick yesterday, so took the day off. Feeling better today, but still waited through most of the day before doing anything strenuous.

11:00 a.m. Walked Samantha (15 minutes)

4:00 Clubbells - About 10 minutes

5 x 5 of three Basic Swing sets (1) to waist (2) to shoulders (3) overhead, from park to park position, 30 seconds between reps, 1 minute between sets.

RPD - 0
RT - 10
RPE - 2

[gretelob]

Saturday - 7/31

8:30 Breakfast - GS

10:30 Walk Samantha (15 min) Very hot and humid, felt tired when we returned

1:00 Lunch - "Breakfast Squares" (cheese, ww flour, eggs, milk) and 1 cup V8

3:00 WW beginner tape (full) - felt very strong

RPD - (.5, LOL, neck is improved today!)
RT - 9.5 (leg on swing and 4 corner drill not as high as Scott yet)
RPE - 2 (I seemed to have more energy to put into the exercises and did, so it felt like I went 'deeper')

5 Ball of foot squats
5 Flat foot squats

Thoughts: these squats are good for strengthening the knee I had arthroscopic surgery on last January as well as for my core and legs in general.

I am going to be traveling for the next day and a half, not sure whether I can do clubbells tomorrow, but will pick up again Monday. Will take the WW tape with me, as I will be with RR people and maybe we can show the woman we are visiting how they go. She is pretty housebound, think she might be interested though in some of the circles.

[Connie Brown]

1:00 Lunch - "Breakfast Squares" (cheese, Warrior Wellness flour, eggs, milk) and 1 cup V8
mmmmm, yum

[gretelob]

Tuesday - August 3

8:30 - Breakfast - GS

9:30 Yoga Class (1 hr. 15 minutes). Wahoo, did shoulder stand today, no pain in my neck. Has to be the circles. Balance on warrior poses continues to strengthen.

1:00 - Lunch - Grilled Salmon on huge salad, Ryvita

3:00 - Clubbells

5 x 5 three basic swings, to waist, to shoulder, overhead.

Smooth and flowing, breathing great

Ready to do Pendulum with next session

[gretelob]

Wednesday - August 4

8:15 Breakfast - GS

9:30 - WW Beginner Tape - complete - 25 minutes


RPD - 1
RT - 9
RPE - 1 (My range of motion continues to expand so I feel like I am going deeper into each move)

Yoga - 10 minutes

Utkatasana - Lightning Bolt Pose - 2 times
Toe Squat - 5 times
Heel Squat - 5 times

Vrikshasana - Tree Pose - 1 time each leg for 10 seconds

Trikonasana - Triangle Pose - 1 time each side for 15 seconds

Parshvakaonasana - Side Angle Stretch - 1 time each side for 10 seconds

Warrior 1 and 2 Poses

RPD - 5
RT - 5
RPE - 5

[gretelob]

Thursday - August 5

8:30 Breakfast - GS

10:00 Walked Samantha (15 minutes)

1:00 Lunch - Chicken Breast, brown and wild rice, V8

2:00 - Clubbells

5 x 5 each of 3 sets Basic Swing (to waist, shoulder, overhead)

Watched Tape for Pendulum Swings and followed along, then:

1 x 5 forward/backward - both clubbells
1 x 5 outside/inside each - right, left, both

5:45 Dinner - Pork Chop, Baked Potato, Spinach

6:30 - WW Beginner Tape - Complete

RPD - 1
RT - 9
RPE - 1

5 Ball of Foot Squats
5 Flat Foot Squats

Felt good today, temperature dropped to make it more comfortable

This is the second time I did this log entry. Noticed forum went down earlier, maybe today's entries got erased?

[Pattimeow]

This is the second time I did this log entry. Noticed forum went down earlier, maybe today's entries got erased?


Gretel,
As I was reading the different forums here today I noticed that RyanW had the same thing happen to one of his posts too. You can add your note to his if you want to, just go to the "circular strength training system forum index" and then the "technical support and suggestion box", and click on the subject "post erased", which is where RyanW wrote that his post was erased also. Maybe it will help for those that do the techie stuff here. 8)

I was reading your log and thought, hmmm, Gretel must be one of those people who eats the same thing every day (which is something I could not do except at breakfast, LOL). Then I saw that you had to rewrite your erased post, so I was reading what I had already read, LOL! :roll:

HTH,
Patti :wink:

[Dan Chomycia]

This is the second time I did this log entry. Noticed forum went down earlier, maybe today's entries got erased?
The forum server went down, so they had to restore from yesterdays backup. Although it is an inconvenience, I have to say I used to work in the industry and the server admins were doing their job well some places only do back-ups once a week. 8) Rmax is taking extra precautions though so I don't expect this to happen again.

Talk to you soon.

[gretelob]

Friday - August 6

Walked Samantha (15 minutes)

Complete Beginner WW tape

RPD - 1
RT - 9
RPE - 1

[gretelob]

Monday - August 8

WW Beginner Complete - without the tape today, used Connie's sheet for sequence, felt smoother because I was able to flow at my speed from one to the next

RPD - 1
RT - 9
RPE - 1

Clubbells -

5 x 5 of 3 Basic Swings
5 x 5 Pendulum front/back - both clubbells
3 x 5 Pendulum in/out - left clubbell, then right clubbell
1 x 5 Pendulum in/out - both clubbells

RPD - 2
RT - 9 on Basic and Front/Back Pendulum; 7 on side, especially left side
RPE - 4

[gretelob]

Tuesday - August 10

Almost didn't do anything today, but knew I'd feel better if I did, so after dinner did WW Beginner Exercises without the tape again, in the living room now, looking out over our deck into the back yard. It's peaceful doing it there, is where I do my Yoga. I could use a tape and see it from there if need be. But I won't be able to do clubbells there, the ceiling is too low. So I'm getting comfortable enough with the clubbells that I will probably just step out onto the deck with them tomorrow, let the neighbors think what they will, or ask questions, if they dare, LOL. Must be the warrior in me is emerging, that I don't care what other people think, wahoo!!! I will use the rubber mat I use for Yoga to keep my footing solid. On second thought, if I'm comfortable enough to do it on the deck, I'm comfortable enough to go out into the yard instead!

[Connie Brown]

But I won't be able to do Clubbells® there, the ceiling is too low.
Gretel I am curious about the ceiling thing. What exercises is the ceiling too low for, for you, with the 5# ?

[gretelob]

Actually, I just measured, I thought it was low because it is a raised platform area, but there is enough clearance. However, there is a chandelier right in the middle of the area, that might be in jeopardy, so it is just not the best place to do them <grin>.

[gretelob]

Thursday - August 12

Time - 10:30 a.m.
Place - Area Inside Facing Deck
Energy level - moderate

WW Beginner Exercises - without tape - 20 minutes

RPD - 1 (only neck)
RT - 9
RPE - 2

I really like where I am doing these exercises now, it is bright and I can see out into our yard which I love. I watched the birds and especially a hummingbird on its feeder off the deck as I was doing them. The weather will clear and I will do some clubbell work this afternoon on the deck or in the yard. I don't feel like I am hiding like when I was doing them upstairs in the bedroom. And I don't want to do them in the basement where the rest of our exercise equipment is because it is dark. I am feeling the need for light. The summer has been rainy and I'm missing the serotonin raising effect of sun. I'm also missing the BE raising effect of walking Samantha every day. So, these exercises are an extremely important component of my recovery right now. Yesterday got away from me and I didn't do any exercising and I could feel the difference.

2:00 on Deck

5 x 5 of 3 Basic Swings (to waist, to shoulder, overhead)
5 x 5 front/back pendulum - both clubbells
3 x 5 inside/out left clubbell
3 x 5 inside/out right clubbell
2 x 5 inside/out both clubbells

Left arm somewhat weaker than the right on the inside/out movements. Feeling a lot of strengthening in my legs. I tend to want to 'be careful' in movements to the left because my left knee that had surgery is feeling some pain if I move fast or 'wrong'.

RPD - 2
RT - 10 on Basic, 7-9 on Pendulum
RPE - 4

[gretelob]

Friday - August 13

Technically, according to the schedule Scott set up for Getting Started, I should now be doing an 'active recovery' week from the clubbells.

Today, unfortunately, I did nothing, had a BE crash from freak accident of gas grill blowing up nearly in my face Monday night.

I will go back to circles tomorrow.

[gretelob]

Saturday - August 14

WW Beginner Exercises - without tape in area off deck

RPD - 1 (oh, my neck is getting more mobile)
RT - 9
RPE - 1

Feeling better today, strong in movements, balance

[gretelob]

Sunday - August 15

3:30 p.m. Walked Samantha (15 minutes)

7:30 p.m. WW Beginner Exercises without tape - area facing deck

RPD - 1
RT - 9
RPE - 2 (as I deepen my movements, I am exerting more energy)

OK, just want to report the progress with my neck, from hardly being able to do the first move, tilting to the side, because of arthritis, to much greater range of motion, still with some pain, but more range.

And......I can actually now do the Egyptian Neck slide that I swore there was no way I would ever be able to do. But....by putting my hands on my shoulders, right hand up on right shoulder, left up on left, to sort of 'hold' the shoulders in place, I can actually move my neck independently, more and more. This is quite amazing to me!!!

[vjlawren]

And......I can actually now do the Egyptian Neck slide that I swore there was no way I would ever be able to do. But....by putting my hands on my shoulders, right hand up on right shoulder, left up on left, to sort of 'hold' the shoulders in place, I can actually move my neck independently, more and more. This is quite amazing to me!!!

Wooo-hoo!!! :-) You go!

[gretelob]

Tuesday - August 17

Yesterday was a 'rest' day

Today had Yoga class 9:30 - 10:45. Did warmups of circles before class. Have learned not to overdo by doing other work on Yoga class days. Back to routine tomorrow.

[Connie Brown]

And......I can actually now do the Egyptian Neck slide that I swore there was no way I would ever be able to do. But....by putting my hands on my shoulders, right hand up on right shoulder, left up on left, to sort of 'hold' the shoulders in place, I can actually move my neck independently, more and more. This is quite amazing to me!!!
very happy to see this!

[gretelob]

Thursday - August 19

7:00 Meditation - 30 minutes

7:45 Breakfast - GS

8:15 WW Beginner Exercises Without Tape

This is how I love to start my day, and it really set me up for accomplishing so much today!!

[gretelob]

Thursday - August 19

7:00 Meditation - 30 minutes

7:45 Breakfast - GS

8:15 WW Beginner Exercises Without Tape

This is how I love to start my day, and it really set me up for accomplishing so much today!!

[gretelob]

Monday - 8/23

8:35 - Meditation (35 min)
10:15 WW Beginner without tape
RPD - 1
RT - 9
RPE - 1

5 x 5 of 3 Basic Swings
RPD - 2 (left shoulder crunch)
RT - 9
RPE - 5 (winded)

10:45 Walk Samantha

1:00 Swimming - 4 laps

4:30 New clubbell work - Armpit Casts - 5 x 5 left, right, both
RPD - 2
RT - 7
RPE - 5

Then, Pendulum front/back - 3 x 5 left, right, both
RPD - 2
RT - 9
RPE - 2

I'm not sure how to proceed from here, do I do a new clubbell routine each day to learn them, then pick what seems to work toward a goal, or focus for a period of time on each new movement, reviewing the old as I did today? Just need some recommendations from coaches.

Thanks

[gretelob]

7:35 Meditation - 20 minutes

9:30 Yoga Class - 1 1/2 hours - Shoulder Stand felt great, neck much mor mobile

2:00 WW Beginner without tape
RPD - 1
RT - 9
RPE - 1

[Connie Brown]

Gretel did you get the book Clubbell Training for Circular Strength? and read the program design chapter? just curious.

[gretelob]

OK, yes, I have the Circular Strength book. I guess I was looking for first is what comprises a 'swipe' which I have heard you talk about. Can you explain what combination that is, and did you just first practice the individual movements that make it up? I'm feeling I'm asking dumb questions, even though I know there is no dumb question <grin>.

I am not training for combat athlethics at my age, so I think I'm also looking for suggestions for a program of overall conditioning and maintenance. And, yes, I know it's up to each individual, but I think some general guidelines for people in our community that are not doing this as a martial art or combat readiness exercise, but understand the value of 'core' training for fitness at any age. How do we proceed safely, at least for the first three months while we are getting used to the clubbells and have some idea what it feels like and what it produces.

Don't know if I'm making sense, but e.g. in a Yoga class, while we might not do the same set of exercises each week, there is a set that is recommended for 6-week intervals that combines the easy/medium/hard and at several different levels. I am just above beginner level and the exercises I do are suitable for that. More difficult ones would be reserved for those who have achieved more flexibility.

So if something like that could be recommended I just feel it would be helpful. Failing that for now, I will try to focus on "enjoyment, exploration, and creativity challenge".

I suspect I am just being impatient at the idea of a beginning cognitive stage since there seem to be so many exercises to try to learn, not to mention when to learn about breathing and body flow movments, all of which are part of this.. It feels like I could spend all day just 'learning'

Anyway, I'd still like to know how to work up to a swipe <grin>.

[Connie Brown]

OK, yes, I have the Circular Strength book. I guess I was looking for first is what comprises a 'swipe' which I have heard you talk about. Can you explain what combination that is, and did you just first practice the individual movements that make it up? I'm feeling I'm asking dumb questions, even though I know there is no dumb question <grin>..
A ha! That makes it simple!!!

How about if I show you the link to the very first Swipe program Scott gave me. It is just 3 weeks. Check out how gentle he was - as I read it now, it looks like he thought I would burst into tears if he asked me to exert myself. :lol:

It was 10 minutes twice a day of Swipes.

http://www.circularstrengthmag.com/forum/viewtopic.php?p=523&highlight=#523


And, here is the picture of Scott doing them:

http://www.clubbell.tv/images/swipe.avi

Enjoy!

[gretelob]

Thank You!!!!!! I'm not sure why, but just the idea that I can do these, and I can because I know all the parts to them, will settle me down to work on exploring all the other moves as well. It's something about being able to move the whole body here with a cardio effect that brings it all together. I know there are ranges of motion beyond this, but this feels like a core place to start with the amount of movement I'm looking for.

[Connie Brown]

Thank You!!!!!! I'm not sure why, but just the idea that I can do these, and I can because I know all the parts to them, will settle me down to work on exploring all the other moves as well. It's something about being able to move the whole body here with a cardio effect that brings it all together. I know there are ranges of motion beyond this, but this feels like a core place to start with the amount of movement I'm looking for.
My experience exactly! I was so delighted with the results of this very first program, that, well you know I just kept moving and gushing.

[Pattimeow]

Connie,
So swipes are sort of like the combo of "Clean to Armpit Cast", except you do not stop inbetween in the order position, yes?

thanks for asking this Gretel,
Patti

[Connie Brown]

Yes, Patti.

The breakdown of the Swipe is, basic swing and armpit cast:

1. swing back
2. swing forward, and then, without stopping,

3. keep the swing going to the 1st part of the Armpit Cast, which goes all the way to Back Position

4. From Back Position you launch into the 2d part of the Armpit Cast which goes from back to front

5. Then without stopping you straighten and lock your elbows and go back to step 1.

Actually to get really anal, I mean, thorough, about breaking down movement into parts: order position is tacked on to the end of the Armpit Cast when you learn it, but Armpit Cast does not have to include the Order position.

[Pattimeow]

got it, thanks!

[gretelob]

Wednesday - August 25

8:00 meditation - 25 minutes

9:15 George's Shake

1:15 Ham and cheese sandwich on whole wheat tortilla, V-8 Juice

2:00 Watched CST tape all the way through, then Starter Swipes - 5 x 5 in 5 minutes, starting each set at the top of the minute

RPD - 3
RT - 7
RPE - 5

Felt like I was working full body, felt good

5:30 Tomato Chicken Soup with corn, limas, rice

6:00 WW Beginner without tape -

RPD - 1
RT - 9
RPE - 2

Ball of Foot Squat - 6
Flat Foot Squat - 10

Starter Swipes - 10 x 5 in 10 minutes, start of set at the top of each minute

RPD - 3
RT - 7
RPE - 5

Pendulum front/back - 3 x 5 each of left, right, then both

RPD - 1
RT - 9
RPE - 2

I am finally feeling like I am moving into fitness with some cardio, but not overdoing.

[gretelob]

Friday - August 27

8:00 Meditation

9:00 George's Shake

10:15 Warror Wellness Beginner without tape

RPD - 1
RT - 9
RPE - 1

Good flow, strength and balance, might move to Intermediate next week

Clubbells

1 x 5 each three Basic Swings
1 x 5 each Pedulum - front/back (both), inside/outside (left, right, then both)
10 x 5 swipes - each set at the top of the minute, for 10 minutes

Flowing and strong - some little shakiness at the end, but didn't last long.

RPD - 1
RT - 9
RPE - 6

7:00m P.M.

Body Flow -

Ball of Foot Squat - 5 (left knee weak)
Flat Foot Squat - 10
Cossack Squat - 1 each side(can't get foot to side)
Shin Squat - 1 each side (left knee hurts when try to sit on it)

Clubbells

10 x 5 swipes - each set at the top of the minute for 10 minutes

Still flowing, but more tired tonight than earlier.

RPD - 1
RT - 9
RPE - 7

[gretelob]

Saturday - August 28

4:45 P.M.

WW Beginner from memory - 17 minutes

RPD - 1
RT 9.5 - balance was super today, must be planet alignment is right <grin, only neck to side still not full ROM due to arthritis, but I just move into it, not beyond pain>
RPE 1

Clubbells - 10 minutes

10 x 5 Swipes - each set at the top of the minute, for 10 minutes

These feel clean and flowing,

[gretelob]

Sunday, Monday - Rest Days

[gretelob]

Tuesday - August 31

9:30-10:45 Yoga Class - Shoulders stiff (had to be because I didn't do WW the last two days <grin>)

[gretelob]

Thursday - September 2


Another day off yesterday, back in the swing of things, LOL, today.

4:00 WW Beginner Exercises without tape

I am really feeling fluid and strong with these now. Still some ache in the first neck to the side movement from arthritis, but I can do a bit of Egyptian neck slide now. Next week I am going to see to move on to parts of the Intermediate Tape/

Clubbells

10 x 5 Swipes in 10 minutes

5 x 5 inside/outside pendulum, alternating left and right arms

1 x 5 inside/outside pendulum, both arms together

RPD - 2
RT - 8
RPE - 4

Some shakiness in hands and arms right after, but only for 3 minutes or so.

[gretelob]

Friday - September 3

3:00 WW Beginner without tape

RPD - 1
RT - 9
RPE - 1

[gretelob]

Saturday - September 4

10:15 Warrior Wellness Beginner without tape

RPE - 1
RT - 9
RPD - 1

Only discomfort is in neck, otherwise these exercises flow and feel great

Clubbells 5#

4 x 8 front/back pendulum, both clubbells - each set on the minute
2 x 8 inward/outward pendulum - left, then right
1 x 8 inward/outward pendulum - both

10 x 5 swipes, each set on the minute

RPE - 4
RT - 8 (left arm inward/outward a little jerky)
RPD - 1

Clubbell work feels good, next week will be an active recovery week for clubbell work, but I am going to introduce some at least of the Intermediate Warrior Wellness exercises.
[/code]

[gretelob]

Sunday - September 5

1:30 WW Beginner exercises without tape

RPE - 1
RT - 9
RPD - 1

Looked at the first neck exercises on the Intermediate Tape. Am a little confused about the figure 8 direction. Please tell me which, if either of these sequences is correct, or if neither, how it should be?

right circle to the front, left circle to the back, right circle to the back, left circle to the front

or is it

right circle to the front, left circle to the back, left circle to the front, right circle to the back

Then repeat that sequence 5 times?

Thanks <grin>

[Scott Sonnon]

You got it! :D

[gretelob]

OK, well I am kinda clunky on the neck, LOL, but I suspect that will improve with time

1:30 p.m. Warrior Wellness Intermediate Tape - all exercises

RPD - 2 (no real discomfort actually, not even in the neck because I'm not doing tilting to the side like the first exercise in WW Beginner tape. I think I am going to include that as I do these Intermediate exercises, because I have actually felt an increase in the range of motion there since I started.

RT - 4 (some of the coordination is awkward yet, figuring which way to go)

RPE - 4 - more is required in the balancing exercises now than in WW Beginner

Overall, I felt pretty good doing these, and am liking that my mind is more engaged in paying attention to coordination.

[gretelob]

Tuesday - September 7

9:45 Weekly Yoga class - interestingly, as we were standing in Moutain Pose I thought to myself, I feel so grounded. 1 minute later as we were to move into Tree pose, my balance was way off compared to how it is usually. The rest of the class was fine, with warrior poses, shoulderstand, etc. Just surprised me about the tree pose since it has been so good with all my WW this week, including feeling really solid with the 4 corner balance drill. Just weird, is all. Maybe my concentration was off.

3:00 Warrior Wellness Intermediate, following the tape

RPD - 1
RT - 4
RPE - 6

Balance is definitely off today, and coordination not much better. All of which is interesting, because I feel great and it is the first day in a month I have had to myself during the day at home. I was really looking forward to the quiet and time to focus on myself. Maybe I just 'let go' too much, LOL

[gretelob]

Wednesday - September 8

2:45 Warrior Wellness Intermediate with tape

Finally understood neck figure 8, now can progress with that

RPD - 3 (a little discomfort on spinal twists, 4 corner balance)
RT - 4
RPE - 2

Balance and coordination definitely improved over yesterday, but some confusion on direction of arms yet. Tomorrow I will stop the tape and get clear on those so I am not trying to follow, but will be moving from knowing.

Question: I am missing the kind of core grounding I feel when doing clubbells though. Will there come a time when simple basic swings could be used even during an active recovery week?

[Scott Sonnon]

If the relative intensity is light enough, yes.

[Connie Brown]

If the relative intensity is light enough, yes.
and by "light enough" he means RPE 1 or 2.

Courtesy CST Epsilon talk about program design especially with Fibonacci resting....

[gretelob]

OK, thank you, I will not do it this week, just to see how I feel without anything, but I really feel I'm missing at least some 'light' grounding that has seemed to provide, and the basic swings with the 5# clubbells I have now never produced more than an RPE of 1 or 2.

[Scott Sonnon]

As your skill develops, you'll be able to increase your RPE.

[gretelob]

Ok, thanks, I wasn't really even thinking in terms of using anything more than the three basic swings, to waist, to shoulders, to overhead - not even pendulums or swipes. Just some light movement to keep flow grounding with the clubbells during a recovery week.

Thursday - September 9

11:00 a.m. Warrior Wellness Intermediate with tape

RPE - 2
RT - 5
RPD - 2

[gretelob]

Friday - September 10

11:30 a.m. Warrior Wellness Intermediate with tape

RPE - 2
RT -6
RPD - 2

[gretelob]

Sunday - September 12

11:00 a.m.

WW Intermediate with tape

RPD - 2
RT - 5
RPE - 2

Neck circle coordination better

Trouble with coordination of some arm movements, will stop tape tomorrow again to refine.

No trouble with elbows, wrists or fingers.

Some trouble also with left knee coordinated movements

[gretelob]

Thursday - September 16

11:30 Warrior Wellness Intermediate with tape

RPD - 2
RT - 5
RPE - 2

Several days off because our dog became terminally ill and had to be put to sleep. I just felt too heavy to move. But today I was glad to get back moving again. I am not in an active recovery week and could have done some clubbell work again, but didn't feel up to it today, maybe tomorrow.

[Scott Sonnon]

Very sorry about your dog. :(

[gretelob]

Thank you, Scott, it has been a hard week with sadness, my body felt 'too heavy' to move, but i am 'back' today, and starting again.

9:30 - 10:45 Yoga class -

RPD - 3
RT - 7 (warrior poses pretty good, tree pose shaky, shoulerstand good)
RPE - 3

4:30 Warrior Wellness Intermediate with tape

RPD - 3
RT - 5 (coordination arms, elbows, knees needs work, try to follow tape, too fast, need to work independently on some of the moves)
RPE - 3

Will get back to some clubbell work tomorrow

[gretelob]

Wednesday - September 22

2:30 Warrior Wellness Intermediate with tape -

Spent some initial time on coordination of the neck and arm exercises

Then went through the whole tape

RPD - 2
RT - 6
RPE - 4 (put some extra concentrated effort into the movements rather than needing to 'learn' them)

Clubbells

Played the CST tape -looked at and reviewed each once with the tape through the Snatches

1 x 5 Basic Swing at each of three levels

Pendulum
2 x 5 Front/Back (both)
2 x 5 Inside/Outside (left, right, then both)

5 x 5 Swipes, each set at the top of the minute

Felt really good to swing again

RPD - 2
RT - 8
RPE - 7

[gretelob]

Friday - October 1

Had a week away, for rest and recuperation after loss of dog. I am back, and well rested.

9:15 Meditation

9:45 Breakfast - George's Shake/decaf

12:00 WW Beginner Tape - Just wanted to ease back in today.

RPE - 1
RT - 9
RPD - 1 (here is the exciting thing - after 4 months, my neck mobility when tilting to the side is 90% with little pain, compared to 30% with a lot of pain when I started!!!)

12:30 Clubbells

5 x 5 Swipes at top of minute

3 x 5 Pendulum, each arm at top of minute

1 x 5 Pendulum both arms

A little shaky in my arms when I finished the Clubbells

RPE - 3
RT - 7
RPD - 2

Left arm on Pendulum definitely weaker and more jerky than right.

Feels good to be back!

[gretelob]

Monday - October 4

8:00 George's Shake/decaf

10:00 WW Beginner without tape

RPD - 1
RT - 9
RPE - 1

Clubbells

1 x 5 Swipes

5 x 8 Swipes, each set at the top of the minute

3 x 5 Pendulum, each arm separately, each side on the 1/2 minute

1 x 5 Pendulum both arms together

RPD - 2
RT - 8
RPE - 3

All are flowing except still some jerkiness of left arm on Pendulum

[gretelob]

Thursday - October 7

2:00 WW beginner without tape

RPD - 1
RT - 9
RPE - 1

Clubbells

Swipes 5 x 8 each set at top of minute
Pendulum - 3 x 5 each left, right, both

RPD - 2
RT - 8
RPE - 3


Feeling I need to add something, I'm bored with just the WW and Swipes/Pendulum

I am wanting to increase strength, core and otherwise. I'm probably doing that, but it doesn't feel like it because I am not being consistent, and the thought of one week off out of every three for recovery is so different from how I am used to thinking about doing exercise.

I'm not sure what the answer is, but if anybody has any experience with this and how to move through it, I'd be happy to hear.

[Randell Waddell]

Good Morning Gretel,

You may wish to "go deeper", increasing your internal awareness, by including Rock-its and focusing on keeping the ends of the clubbells moving parallel, and as close to but without hitting floor, as possible.

The carry over benefits to almost all other clubbell exercises is often major.

Enjoy.

Cheers
Randell. :D

[gretelob]

Thanks Randell, can you tell me what Rock-its are, where I can read, see how to do them?

[Randell Waddell]

I cannot find the examples in here on the forum - if you pop over to Fish's site, you can see them featured.

[ http://www.trainforstrength.com/ex-17.shtml ]

Please don't overdo these at first - you may get very, very sore.

Cheers
Randell. :D

[gretelob]

Monday - October 11

2:00 Warrior Wellness Intermediate with Tape

Coordination much better on arms, elbows movements

RPD - 2
RT - 7
RPE - 3

Clubbells

Combo 4 x 5

Inside/Outside Pendulum, right, left
Swipes
Rock-its

1 x 5 Both Arms Pendulum
Swipes
Rock-its

This did not feel like a heavy workout, but interesting to go from one movement to the next with a 1 minute rest between reps and it will be interesting to feel how my legs are tomorrow.

RPD - 3
RT - 7
RPE - 6

[gretelob]

Tuesday - October 12

9:45 Yoga Class - balance good, shoulder stand with some achiness in lower back

[gretelob]

Wednesday - October 13

WW Intermediate with tape - finally have arm and elbow movements coordinated.

RPD - 2
RT - 7
RPE - 4

Clubbells -

5 x 8 Swipes
5 x 8 Pendulum - each arm separately, both arms together
5 x 8 Rock-its

Feeling solid and flowing

RPD - 2
RT - 8
RPE - 5

[gretelob]

Thursday - October 14

8:15 Meditation - 25 min.

11:15 Step Aerobics - 45 min.

RPD - 4
RT - 9
RPE - 8

4:00 WW Beginner Exercises without tape

RPD - 1
RT - 9
RPE - 2

4:15 - Meditation - 25 min.

[gretelob]

7:00 Yoga A.M./meditation - 45 minutes

11:15 - Intermediate Warrior Wellness with tape - 20 minutes

RPD - 1
RT - 7
RPE - 3

Feeling much more able to follow arm and elbow coordination, but still couldn't do it on my own without tape.

Clubbells - 20 minutes

5 x 8 Swipes each set at top of minute

5 x 8 Rock-its each set at top of minute

4 x 8 Pendulum, left, then right

2 x 8 Pendulum both arms

RPD - 3
RT - 8
RPE - 7

Feeling solid and fluid, though Pendulum left arm weaker than right, less able to stop on a dime yet.

[Connie Brown]

Nice sessions Gretel! Are you feeling stronger?

[gretelob]

Thanks, Connie, yes, I am feeling better and stronger with all the Warrior Wellness and Clubbell sessions. I've decided to also continue my Yoga and add in some Step aerobic work that I've done and loved in the past. I will work at a pace that suits me, not to overdo.

One of the reasons for the Step work is that while my knee from surgery a year ago has healed nicely, it is very difficult for me yet to do most of the Body Flow exercises. But it responded well to the step aerobics and for now as I slowly try to work through the Body Flow material and increase clubbell work, it will give me some cardio that I've felt I've been missing.

I'm also amping up my meditaton to two sessions a day and doing the WW beginner exercises every day.

[gretelob]

Monday - October 18

8:00 Yoga (15 min stretch)/Meditation (30 min)

RPD - 1
RT - 10
RPE - 2

3:30 Step Aerobics (45 min)

RPD - 3
RT - 9
RPE - 8

5:45 WW Beginner (15 min)/Meditation (30 min)

RPD - 1
RT - 9
RPE - 2



Breakfast - George's Shake
Lunch - can tuna, 2 Ryvita, Low sodium Veggie Juice
Dinner - ground beef, tomatoes, avocado over beans, blueberries

[gretelob]

Tuesday - October 19

7:15 Meditation (30 min)

9:45 Yoga Class (1 1/2 hours)

RPD - 4
RT - 7
RPE - 7

4:30 WW Beginner (15 min)/Meditation (30 min)

RPD - 1
RT - 9
RPE - 2

Breakfast - George's Shake
Lunch - Large salad with dense veggies, beans, cottage cheese, low sodium veggie juice
Dinner - ground beef, onion, mushrooms, beans in acorn squash, blueberries

[gretelob]

Wednesday - October 20

7:30 Yoga stretch (15 min)/meditation (30 min)

3:00 WW Intermediate with tape (25 min)
RPD - 2
RT - 7
RPE - 3

3:30 Clubbells (20 minutes)
5 x 8 Swipes
5 x 8 Pendulum left, then right
2 x 8 Pendulum both
5 x 8 Rock-ets

RPD - 3
RT - 8
RPE - 4

5:15 Meditation (30 min)

Breakfast - George's Shake
Lunch - 6 oz roast chicken, beans, brussels sprouts, low sodium veggie juice
Dinner - 3 egg omelet with zucchini, onions, mushrooms, pepper with cottage cheese, avocado, tomato, pepper and bean salad

[gretelob]

Thursday - October 21

8:30 Meditation (30)

12:00 Step Aerobics (45)
RPD - 5
RT - 8
RPE - 7

5:15 WW Beginner without tape(15)
RPD - 1
RT - 9
RPE - 1

5:40 Meditation (20)

Breakfast - George's Shake (1/2oatmilk, 1/2 soymilk), decaf (1/2 cup)
Lunch - ground beef, onion, mushroom with cottage cheese, beans, carrot salad, low sodium veggie juice
Dinner - 1/2 Roasted Chicken, brussels sprouts, acorn squash, beans, blueberries

[gretelob]

Friday - October 22

8:30 Yoga stretching (15)
8:50 Meditation (20)

12:15 WW Intermediate with tape (25)
RPD - 2
RT - 8
RPE - 3

12:45 Clubbells (15)
5 x 8 Swipes
5 x 8 Pendulum - Inside/Outside -alternating right, then left
1 x 8 Pendulum - Both

RPD - 2
RT - 8
RPE - 3

Breakfast - George's Shake w/ 1/2 oatmilk, 1/2 soy, decaf
Lunch - Pork stir fry w/ broccoli, carrots, potato, onion, mushrooms
Dinner - Swordfish steak, baked potato, spinach

[gretelob]

Question: I was looking tonight at the Density Cycle that Connie worked out for Patti, was wondering what you think about my trying it, with this weekly sequence. I also want to tone and build strength.

I will also be doing 2 20-minute meditation segments, morning and late afternoon

M-W-F early A.M. Yoga Stretch later in the day, Warrior Wellness Intermediate and Swipes (set up the same 12 week cycle as for Patti)

T 1 hour Yoga Class/Warrior Wellness

Th 1 hour Yoga home routine/Warrior Wellness

Sat - Sun Realistically only Warrior Wellness Intermediate

If so, Connie, would you be willing to work with me on this?

[Connie Brown]

Yes Gretel, that sounds good! Looking forward to your logs. I think you may also be strong already and we'll need to watch the RPE if you want to gain strength!

[gretelob]

OK, then I am excited, to have a plan at least and not just be kinda flapping around playing. Not to say that isn't fun, and I'm going to continue to explore new moves as time and energy permit, but I wanted a consistent program that matches my style. Might even try some Body Flow now and then, though my left knee is still an 'unknown' for that. It works fine for Yoga, but is tender and can hurt at a sudden move, even sometimes with WW circles.

Oh, and......LOL, I was lying in bed this morning, doing the WW Intermediate arm figure 8's in my mind. Like Patti, I have had trouble following the tape, get confused and need to get the image of how they are in my mind. I think I got it, LOL! I will see later if I can translate that into my body!

[gretelob]

Saturday - October 23

8:30 Meditaton (20 min)

11:00 LOL, having said realistically I will only do WW on the weekend, this morning was unusual, I felt really good, so with no plans for today did my Step Aerobics routine.

RPD - 3
RT - 7 (I made some of the movements easier, didn't do Jumping Jacks, e.g.)
RPE - 7

5:00 WW Intermediate with Tape

RPD - 3
RT - 7 (not coordinated with arms, balance off more than usual, just not concentrated)
RPE - 3

5:30 Meditation (15 min) - yelling about a football game pulled me out of meditating :roll:

Breakfast - George's Shake
Lunch - Salad with can tuna, aduki beans, avocado, tomato, LS Veggie Juice
Dinner - Grilled chicken breast, Wild Blend Rice, Broccoli, Blueberries

[gretelob]

Day off Yesterday

Monday - October 25

6:00 Meditation

7:00 Warrior Wellness Intermediate

Good form, good balance

RPD - 2
RT - 8
RPE - 2

9:00 Clubbells

Week 1 Density (20 x 5 Swipes in 20 minutes)

RPD - 3
RT - 9
RPE - 3

Each set done at the top of the minute. Impatient waiting, but did it anyway, LOL. The discomfort is not so much while I'm doing them, but now some feelings of weakness in my arms afterward. But otherwise they felt good and strong. Will do some more 'exploring' probably this afternoon.

Breakfast - George's Shake (change from Oat Milk to Soy Milk, added Cod Liver Oil)
Lunch - Cobb Salad, Low Sodium Veggie (LSV) juice
Dinner - Chicken Stir Fry, Blueberries

[gretelob]

Tuesday - October 26

Almost blew off today, couldn't get to regular Tuesday Yoga class, but didn't :D

10:30 Walk with Bear (new foster dog)

3:45 Yoga Routine from Rodney Yee's, Moving Toward Balance, Week 1, Day 4

RPD - 3
RT - 7
RPE - 5

Strong on tree pose, warrior poses were fair

4:30 WW Beginner without tape

RPD - 1
RT - 9
RPE - 2

5:00 Meditation (20 minutes)

Breakfast - George's Shake/decaf
Lunch - Ground beef stir fry, LSV juice
Dinner - Heather's Chicken Soup, blueberries

[gretelob]

Wednesday - October 27

10:00 Walk Bear (15 min)

12:00 Intermediate WW with tape

RPD - 1
RT - 8
RPE - 2

12:45 Clubbells - Density Cycle, Week 1 (20 x 5 in 20 minutes)

RPD - 2
RT - 9
RPE - 4

Still impatient to wait to the top of the minute, but less shakiness when done today as opposed to Monday.

Breakfast - George's Shake
Lunch - Tuna on WW Tortilla, LSV Juice
Dinner - Salmon, acorn squash, brown rice and pinto beans, avocado and tomato

[Connie Brown]

12:45 Clubbells® - Density Cycle, Week 1 (20 x 5 in 20 minutes)

RPD - 2
RT - 9
RPD - 4

Still impatient to wait to the top of the minute, but less shakiness when done today as opposed to Monday.

Enuff of that then. Just as I thought, you are pretty strong already.

That's two days where the RPE is low and the RT is high, so why don't you jump yourself right up to stage 3 or 4 or 5 in the density cycle. Whichever gives you an RPE of 6-7-8. and RT is okay as low as 6 but if it is lower then I would lower the stage if you know what I mean.

You need the higher RPE to build a little muscle and get stronger.

That might also make you appreciate those annoying wait times a little more. :lol:

[gretelob]

OK, on Friday I think I'd like to try 4, where it's 15 sets of 8. If that is still too low, I will go on to 5 on Monday, 12 sets of 9.

Thanks for looking at this with me, Connie.

[gretelob]

Thursday - October 28

8:30 Meditation

10:00 Step Aerobics

RPD - 4
RT - 7
RPE - 7

4:30 WW Beginner without tape

RPD - 1
RT - 9
RPE - 2

4:50 Meditation

Breakfast - George's Shake with Soymilk, decaf
Lunch - ground beef with pinto beans, rice, LSV juice
Dinner - Pork chop, limas, avocado and tomato salad, blueberries

[gretelob]

Friday - October 29

7:30 Meditation

3:45 WW Intermediate with tape (25 minutes)

RPD - 2
RT - 7
RPE - 3

Not well coordinated on neck, arms, spine - legs are great

4:15 Clubbells - Density Cycle - Week 4 (15 sets of 8 on the minute)

RPD - 3
RT - 9
RPE - 7

This felt much better, more like 'where I'm at'. Which probably means I could go up one more level, but I'm not going to. I will stay here for a week.

4:45 Meditation

Breakfast - George's Shake, decaf
Lunch - Pork chop stir fry with onions, mushrooms, adzuki beans; LSV Juice
Dinner - Swordfish Steak, Adzuki beans, Broccoli; blueberries, decaf

[gretelob]

Sunday, October 31

Whew, yesterday I felt like lead, so I made it a 'recovery day' with the exception of walking the dog, LOL

Today:

7:30 Meditation

10:30 Step Aerobics

Felt strong, clear and focused

RPD - 3
RT - 7
RPE - 8

Breakfast - George's shake/decaf
Lunch - Salt free tuna in WW tortilla, carrot sticks, LSV Juice
Dinner - Salmon in parchment with red skin-on potatoes and mixed veggies (dinner out)

[Connie Brown]

Whew, yesterday I felt like lead, so I made it a 'recovery day' with the exception of walking the dog, LOL
Interesting data point. Let's watch it after your hard sessions to see if it was a one-off or maybe it is about your recover-ability. I needed 3 days between hard workouts. But maybe that is making me project onto you... just a thought.

[gretelob]

Monday - November 1

8:30 Meditation

10:15 Walk dog (15 min, moderate)

12:00 WW Intermediate with Tape (25)

Coordination and Balance good

RPD - 2
RT - 8
RPE -3

12:30 Clubbells - Week 4 of Density (15 x 8 ) at top of minute for 15 minutes

RPD - 2
RT - 9
RPE - 6

Feeling strong and coordinated today. I think Saturday was just an appropriate recovery day.

Breakfast - George's Shake
Lunch - Black bean soup with chicken, LSV juice, celery, carrots
Dinner
[/list]

[gretelob]

Tuesday - November 2

8:00 Meditation

10:15 Walk dog

4:00 Step Aerobics (45 min)

RPD - 4
RT - 8
RPE - 7

Feeling stronger in my legs, might be able to use light weights now for arms

Breakfast - George's Shake
Lunch - hamburger, rice, bean soup, LSV juice
Dinner - Salmon, rice, bean soup, avocado, tomatoes, blueberries

[gretelob]

No exercise Wednesday - I really missed not being able to do circles and clubbells, just not possible, out most of the day. Will love getting back to them tomorrow.

Thursday - November 4

7:15 Meditation

3:00 Gym

Elliptical Machine - 10 minutes - not sure cardio rate, but burned 100 calories in 10 minutes, just warming up for trainer to walk me through the Cybex circuit

RPD - 3
RT - 9
RPE - 7

1/2 Cybex Circuit -

RPD - 2
RT - 9
RPE - 3

Just getting base strength information

4:30 Meditation

Breakfast - George's Shake
Lunch - Hamburger stir fry
Dinner - Pork chop, squash, broccoli, beans and rice, blueberries

[gretelob]

Playing catchup in reporting

Friday - November 5

3:00 WW Intermediate (25 min)

RPD - 2
RT - 8
RPE - 3

3:45 Clubbells (15 x 8 in 15 minutes)

Feels strong, I will move on to the next level Monday

RPD - 1
RT - 9
RPE - 5

Breakfast - GS
Lunch - ground beef stir fry w/ black beans, rice
Dinner - filet of sole, acorn squash, avocado & tomato salad, blueberries

[gretelob]

Saturday - November 6

11:00 gym

Elliptical - 10 minutes moderate

RPD - 4
RT - 9
RPE - 7

1/2 Cybex circuit at low weights (30 minutes)

RPD - 2
RT - 9
RPE - 3

Breakfast - GS
Lunch - tuna (no salt) on Ezekiel Tortilla, avocado & tomato salad
Dinner - Ground beef stir fry with pinto beans and 1/2 acorn squash, carrots and celery, blueberries

[gretelob]

Sunday - November 7

8:30 meditation

10:30 Step Aerobics

RPD - 4
RT - 8
RPE - 8

Breakfast - GS
Lunch - planned overs from last night
Dinner - out

[gretelob]

Monday - November 8

8:30 Meditation

4:00 WW Intermediate with tape

RPD - 2
RT - 8
RPE - 3

4:30 Clubbells - Week 5 of Density (12 sets of 9)

RPD - 2
RT - 9
RPE - 5

Breakfast - George's Shake
Lunch - eggs, black beans, tomato and avocado
Dinner - Lentil soup, chicken breast, salad

[Connie Brown]

Gretel, what are your training goals with this cycle? I see over the past week, you have medium-to-high intensity in two activities - the cardio stepper and Clubbells.

So I wondered about your work/rest schedule and whether your real true goal is cardio endurance, which this schedule supports, vs muscle building or fat loss.

[gretelob]

OK, yes, I am hearing you, and in fact decided to make a change. I LOVE step aerobics, but it is more cardio than muscle building and fat burn. Soooooo, I joined the Y this week with this plan in mind:

Gym - three days a week (at this point I'm doing 10 minutes on the elliptical on fat burn within target heart rate for my age, and the full cybex circuit, at this point on comfortable weight to 'train' my muscles, as the trainer put it). Or, one of those days I might take a yoga or aerobics class that is not as high in intensity as my step routine is.

Intermediate WW and Clubbells - three days a week.

I will rest on the 7th day <grin>, well I might do circles, but that would be all.

Does this make more sense?

Today was a gym day, I did the full Cybex circuit and 10 minutes on the elliptical. Got to target heart rate comfortably, did not break a sweat.

So, overall that would be

RPD - 3
RT - 9
RPE - 3

Breakfast - George's Shake
Lunch - Lentil Soup (with lots of veggies in it), cup plain yogurt
Dinner - grilled salmon, baked potato, salad with tomatoes, radishes, olive balsamic dressing

[Connie Brown]

Hm, hard to tell how your change will go. Were you wanting to use the CBs for primarily cardio, or muscle?

If you want the muscle-building effect of CBs, you wouldn't do it at the same time as the gym if your gym circuit is for muscle building, that would be too much . Or, if your gym circuit is active recovery, and CBs are muscle building, then you would want to keep your gym effort at RPE 1-3 ish.

If your gym days are muscle-building and you want to use CBs for fun movement on "active recovery" days, a Swipe density cycle is not the right vehicle. Instead you would pick something that kept your RPEs in the 1-3 range.

the deal for muscle building either method is every other day "hard" and the rest, active recovery. Personally I like 2 days in between really hard ones.

[gretelob]

OK, maybe I need to back this up a bit. When I have done a density routine (either 15 x 8 or 12 x 9), it takes about 20-25 seconds to do the 8,9 swipes, with then a rest period of 35-40 seconds (doing each set on the minute). During the swipes themselves there is an RPE I would estimate around 5-6 at this point with 5# clubbells. But if I understand something Scott once said, we really should be rating the whole experience. I have been reporting the swipe time, but not taking into account the rest. So, overall, I would have to put it more at a 3-4.

As to goals, I am really not so much into muscle building per se, like how my son is doing muscle building. I want to tone up, have some cardio effect every day because it is vital to my BE levels, and just 'feel' healthy. The step aerobics three times a week was too much. It's why I decided to join the Y so I could go there on days I don't do clubbells to do at this point 10 minutes on the elliptical (vs. 45 minute constant stepping) and through the cybex circuit not at a heavy weight now, but at a toning weight.

I'm honestly not trying to make deals here. I love WW and the clubbells, I want to have fun with them and feel they are contributing to my overall feeling well. The density cycle is doing that whereas just playing around with new moves 5 x 5 was not. And there may come a point when I say, hey I don't need to be doing 100 swipes in 10 minutes or less, 12 x 9 works just great, I can do that and play with 5 x 5s on new moves too.

So, what I'm feeling now is I'm not doing any really 'heavy' days, more like just some cardio and toning every day (except today, LOL, when I wasn't home all day). So, I don 't know whether this fits into any particular plan. I am trusting my body to tell me what is working and what isn't (like the high intensity step 3 times a week).

Is this making any better sense?

Oh, and yesterday I did:

WW Intermediate with Tape

RPD - 2
RT - 7
RPE - 3

Clubbells (12 x 9)

RPD - 2
RT - 9
RPE - 4

I will do the gym tomorrow, pick up the clubbells again Saturday, then need to take the day off Sunday since I won't be home again.

[gretelob]

OK, maybe I need to back this up a bit. When I have done a density routine (either 15 x 8 or 12 x 9), it takes about 20-25 seconds to do the 8,9 swipes, with then a rest period of 35-40 seconds (doing each set on the minute). During the swipes themselves there is an RPE I would estimate around 5-6 at this point with 5# clubbells. But if I understand something Scott once said, we really should be rating the whole experience. I have been reporting the swipe time, but not taking into account the rest. So, overall, I would have to put it more at a 3-4.

As to goals, I am really not so much into muscle building per se, like how my son is doing muscle building. I want to tone up, have some cardio effect every day because it is vital to my BE levels, and just 'feel' healthy. The step aerobics three times a week was too much. It's why I decided to join the Y so I could go there on days I don't do clubbells to do at this point 10 minutes on the elliptical (vs. 45 minute constant stepping) and through the cybex circuit not at a heavy weight now, but at a toning weight.

I'm honestly not trying to make deals here. I love WW and the clubbells, I want to have fun with them and feel they are contributing to my overall feeling well. The density cycle is doing that whereas just playing around with new moves 5 x 5 was not. And there may come a point when I say, hey I don't need to be doing 100 swipes in 10 minutes or less, 12 x 9 works just great, I can do that and play with 5 x 5s on new moves too.

So, what I'm feeling now is I'm not doing any really 'heavy' days, more like just some cardio and toning every day (except today, LOL, when I wasn't home all day). So, I don 't know whether this fits into any particular plan. I am trusting my body to tell me what is working and what isn't (like the high intensity step 3 times a week).

Is this making any better sense?

Oh, and yesterday I did:

WW Intermediate with Tape

RPD - 2
RT - 7
RPE - 3

Clubbells (12 x 9)

RPD - 2
RT - 9
RPE - 4

I will do the gym tomorrow, pick up the clubbells again Saturday, then need to take the day off Sunday since I won't be home again.

[Connie Brown]

I have been reporting the swipe time, but not taking into account the rest. So, overall, I would have to put it more at a 3-4.

As to goals, I am really not so much into muscle building per se, like how my son is doing muscle building. I want to tone up, have some cardio effect every day because it is vital to my BE levels, and just 'feel' healthy.

Is this making any better sense?

Yes and no. Oh this is funny. I should have asked all these questions at the outset. Backing up is good to understand goals. It doesn't sound like deals at all.

I'm just trying to understand and get a picture of what you want. What does "toning" mean to you? I thought it was to build a little muscle. But from your description it sounds more like "using" the muscle you have in a way that keeps you feeling alive and great. Not necessarily adding to it.

So CBs at an RPE of 3-4 is more like "cardio endurance" work (ref the CB book). I do it that way on my "active recovery days" and I agree it feels marvelous. So really what you want is some skill and variety and fun at that level?

But if I may butt in with my own opinion: at our age as women some honest-to-goodness muscle building is a good idea. If we don't our LBM goes away slowly they tell us. Specially with "using muscle" activities and no "building muscle" activities.

[gretelob]

Yes, I'm not necessarily looking to 'build more muscle', though that might happen as I 'use' some e.g., on the elliptical, that I haven't necessarily been using, or even on some of the cybex machines. And of course even with the clubbells as I might eventually want to move to a higher weight. But I would expect all of this just to develop slowly as a result of having fun. I'm not going to look to work at an RPE of 7-8. But I am looking to 'feel good' on a consistent basis as I know exercise provides my best way of keeping my BEs up.

Oh, and the circles have become important to me too. I haven't mentioned this, but Scott told me in the very beginning that the pain and limited range of movement I had in my neck might ease. It surely has!

[Connie Brown]

Yes, I'm not necessarily looking to 'build more muscle', though that might happen as I 'use' some e.g., on the elliptical, that I haven't necessarily been using, or even on some of the cybex machines. And of course even with the Clubbells® as I might eventually want to move to a higher weight. But I would expect all of this just to develop slowly as a result of having fun. I'm not going to look to work at an RPE of 7-8. But I am looking to 'feel good' on a consistent basis as I know exercise provides my best way of keeping my BEs up.

Oh, and the circles have become important to me too. I haven't mentioned this, but Scott told me in the very beginning that the pain and limited range of movement I had in my neck might ease. It surely has!
Righty-o.

Wonderful news on the WW. Congrats. YOU did it with those circles. Isn't it a great feeling?

One minor point. There is a balance that happens. If you do exclusively long cardio, it is catabolic to muscle tissue. Conversely, there is the building up of muscle from doing things repetitively, like with physical labor and farmers and such. So it is the balance of effort, how long, the rest time, and the food.

I would not want you to be slowly losing LBM while thinking that "using" muscles was also building them. It depends on HOW they are used.

[gretelob]

Connie wrote:

One minor point. There is a balance that happens. If you do exclusively long cardio, it is catabolic to muscle tissue. Conversely, there is the building up of muscle from doing things repetitively, like with physical labor and farmers and such. So it is the balance of effort, how long, the rest time, and the food.


Yes, I understand this, and I will seek to find the balance.

On Friday, this was my workout at the gym

10 minutes on the elliptical at target heart rate range (while on there I was almost mesmerized by the 'runner's' on the treadmills. There was no other noise but of the machines and it was like depicted as listening to a mother's heartbeat while in the womb, LOL).

Then I did the Cybex circuit for 30 minutes, increasing my weight by a plate so it wa s not so easy, but not above a 3 RPE either.

Then I did 20 minutes on the treadmill at 3 mph, again at target heart rate, maybe even a little below, an RPE of 2.

Saturday and Sunday I was not able to do clubbells, circles or gym.

Back to clubbells tomorrow.