Randell's Log.

[Randell Waddell]

Finally here !!!!!!

And the party has started and is in full swing already !!!!!

Just coming out of the flu - other than reading Kathleen's "Potatoes", I have been basically asleep for 3 days. Been good for me because I had to get off the rollercoaster and give the mind and body some well deserved rest. One doesn't realize how much "adrenaline" (read crazy sugar driven chemical cocktail) one gets used to running on, until one stops. Thought I knew a lot about hormones (Zebra, Synaptic Self etc amongst a myiad of others) - however, knowing and putting theory into appropriate action often don't align.

Have got up some energy, and am about to go down to the shed and unwind some wrinkles with a bit of basic Warrior Wellness. Might roll through a bit of the kids' Bodyflow Kinetic Chains as well.

Great to "see" so many new "faces" on board.

Cheers
Randell :D

[Randell Waddell]

Time: 3-4 pm

Place: Shed

Energy Level: 3 out of 10.
Been watching my sugar intake and when, over the last couple of days. 3pm is normally the end of my basic teaching day, when I go into the next phase, either taking my kids to swimming, dance or gymnastics, or if possible get some training in for myself. I have often not eaten since breakfast, or have simply grabbed a chicken & salad sandwich and eaten whilst helping students at lunchtime. I have rarely closed the door at lunchtime and had quiet eating time - that will be changing. I often grab anything at all to eat now at 3pm, and it often involves a solid slug of cola as a drink. Arhhhh- I always thought there were some 12 cubes of sugar in a can and have told my students such, and to keep away from that rubbish - yet it has still sneaked past my own radar whilst preoccupied and racing to get onto the next task.

Exercise Selection: Beginner Warrior Wellness and some Bodyflow work I have been introducing my "Brainworx" kids at school to.

Sets: Beginner WW as per video and 1 set of the Bodyflow sequence.

Repetitions: About 5 of each of the components within the Bodyflow sequence.

Rest Period: NA

RPE: 3

RT: 6

Sensations: Left shoulder back to clunking big time through Outside Circles and Overhead Circles. Varied by leading with index finger / little finger type adjustments with little improvement. As my energy rebuilds, I shall get the joints relubricated before getting back into heavy Clubbell routines, for self or when demonstrating for the guys.

Feelings: Tired at first but great to be up and about in the fresh air.

Images: None I remember.

Thoughts: Thank goodness, I'm feeling better again. Life is good !!!!

Questions: None.

[radiantkd]

Liked your log. Thank you!

Kathleen

[Randell Waddell]

Cerial and yogart for breakfast.

James & Tom here at 7am.

Revisited Warrior Wellness Beginners & Intermediate to introduce them to Dan's Mobilized Strength.

Used the 5lb clubbells and explored which of the afore material lent itself to ROM with the light clubbells. Stressed my uptake on Dan's headspace when he put the material together. Highlighted new hand positions, concepts etc before we got started. Had the guys going through, striving to ascertain which of the elements from WW were, and were not, appropriate for the light weights. They surprised themselves by choosing most of the appropriate exercises with precautions ( "felt" and chosen themselves), rather than having to remember those Dan had stressed. Gave them a solid appreciation of the work Dan put into this project also.

Highlighted Scott's monumental effort earlier in the week by having them work 10 minutes continuous on Mills. They were quite stuffed, and the difference between where they are at present, and where they have yet to explore, was self evident and in a positive way.

Got the mats out in the sunlight, and James videoed the components of the Kinetic Chain I have been working on with my "Brainworx" students at school. I put it into iMovie on the iMac, will burn myself a couple of copies to CD, and then let it go so the neurones can start working on another series of Bodyflow movements that will stitch together and will be good for them. I don't know how I choose what will be good for them, but the ones I have chosen to date appear to have been appropriate so far at this stage.

Just had leftover roast veges for lunch and awaiting my darling and kids to get home from Dance. A beautiful day over here in paradise !!!!!!

Cheers
Randell :D

[Randell Waddell]

Had fish for dinner last night, with some chips.

Started reading "Sugar Addicts".

Had a lie in cuddling with darling & kids for a couple of hours - it is down to 7C which is freezing for us. Had toast, avacado, egg and peanut paste for protein type inclusion for breakfast.

Some friends we hadn't seen for a couple of years popped in for an hour. Kids & I rode our bikes around to get the Sunday papers - 40 minutes of fun and laughter. Kids playing in the back yard whilst we did a few household chores

About to have Tuna, salad, cheese and olives for lunch, then I have to start marking students' exams again. :?

Cheers
Randell :D

[Scott Sonnon]

I hear you on cold, amigo (though it's a good excuse for cuddling with the fam). I've found that upping the protein for my breakfast meal keeps me warmer throughout the day; jives perfectly with Dr. DesMaison's steps.

[Randell Waddell]

Stir fry veges, baked potato and sweet potato, and steak for tea.

Porridge, toast and egg for breakfast.

Energy still very low but went to school as my Yr 11 Physics students have an exam in two weeks and they are nowhere near ready.

My "Brain worx"kids are begging me to let them start teaching some of their friends. We included Callan today as a new kid, and they realized teaching new people is a bit harder than they realize. He seems a great kid, who assured me that he wouldn't abuse anything he learned as he had been badly bullied throughout his life. He was making a big effort to try to pick up as much as he could as fast as he could.The School Nurse, who has worked with several of the kids over the years, joined in with us for a while. The new School chaplain also cruised down to eyeball what the kids are doing. An hour long low-key session for me just introducing the exercises, and highlighting better form at times. RPE about 2.

Locked myself into the staffroom and actually had some lunch - everyone surprised as I seldom get back there as I normally have so much on. Surprised myself as well - spent 15 minutes listening to the teacher gossip.

Cooked steak and had left over stirfry and baked veges from last night - kept out a spud for just before sleeping.

Going to watch Pink Floyd special on the TV (I used to get to watch about 1/2 hour TV a week but I'm going to slow down and pick up a bit of good comedy in future.) Going to back off trying to save everyone and have more free time to myself, darling and kids.

Cheers
Randell :D

[Randell Waddell]

Porridge, then toast and egg for breakfast.

Ham and salad sandwich for lunch - not enough as the worms started complaining about 3pm. Also worked through lunch with the kids helping one of them log on, whilst the others learnt how to do it.

Spagetti Bol and veges for tea.

Karl came up from Mullumbimby, (near Byron Bay) and we reworked some ground engagement/re-engagement work from GTB.


Energy level: Start 6/10 & finish 9/10
Exercise Selection: As above
Sets:
Reps:
Rest Period:
Duration: approx 3 hours [8 ->11pm]
RPE: 6
RT: 1-8
RPD: 1-8
Sensations: chasing good quality motion
Feelings: great when the actions cut in correctly
Images: None - too busy talking up a storm
Thoughts: When this stuff cuts in correctly, it is just beautiful. We discuss where Fear Reactivity hinders progress as a matter of course now, to see its influence as we progress. Great analysing tool.
Questions: none


Potato then slept like a baby.

My little boy joined me for Beginner Warrior Wellness this morning.
Time: 6:50am as sun was arising
Place: Sun room
Energy level: 8/10
Exercise Selection: Beginner Warrior Wellness
Sets:
Reps:
Rest Period:
RPE: 2
RT: 7
RPD: 1
Sensations: left shoulder is improving
Feelings: I love these exercises and I love it when the kids join in.
Images:
Thoughts: What a shame I have to go to work - my little boy and I could have some serious fun and he could teach me his gymnastic progression.
Questions:

Breakfast: Cerial, yogart.

Off to school in a moment.

Life is good !!!!!!!!

Cheers
Randell:D

[Randell Waddell]

What a..... of a day !!!!! My sugar/energy was absolutely ape s.... !!!!

Wrote (and realistically interacted with you and myself for the last few hours), possible solutions arose, and I "have stepped up onto the batter's mat again".


Cheers
Randell :D

[Scott Sonnon]

:)

[Randell Waddell]

Cereal and yogart for breakfast.

Good solid 4 hour training session with James.

Warrior Wellness Intermediate.

Spent rest of time on ground engagement/ disengagement.

Had a great all time, though very sore due to the immediate proprioceptor feedback when bits and pieces aren't in the correct places during rolls etc. Another way of putting this is that if you do it wrong, it bl..... y hurts.
Neurones also bubbling along, piecing together a new chain for my Bodyworx kids on Monday.

Chicken/prawn and corn soup for lunch with a heavy organic grain bread.

Went and dug out some huge plants that were no longer required in a friend's yard - hopefully they will transplant all right, and with a bit of water and TLC, they might survive in my front yard. Swinging the matik (heavy hoe) and using the shovel always gives the body a bit of a decent CST workout.

My darling had a little kids' disco at the studio tonight so I went along to help and to wriggle my butt to the Chicken Dance amongst others. The kids love it when they get a chance to teach their Dad something.

Pad Thai for tea.

Things great in my immediate part of the universe.

Cheers
Randell :D

[Scott Sonnon]

Amigo, jump up the protein in the morning, nearly as soon as you awake, but especially when you have such long work sessions. You will see an incredible jump in performance, stamina and quality.

[Randell Waddell]

Evening All,

Been doing a lot of analysing this last couple of weeks - these self logs are very effective.

Had my boss write me a reference a few days back. ( I sent a copy to Nikolay with thoughts of somehow attaching to my web-page.)

Frightening thing (and I am not being arrogant ) but I can do some pretty good stuff. Unfortunately, I am beginning to realize more and more that it is through running/arcing up on hyper / sugar.

I have been a major "sorta", as in if it is going crazy, I have the skills to often read it appropriately and get it sorted. The bounce back however, is anything but good for my system.

I am wanting more and more to be "normal" and not be a rescuer - my body, mind and psych are feeling cheated -it f....s up my chemical cocktail big time !!!!!

I am running out of energy increasingly, and wondering if I may actually be interferring with people's journeys or lessons when I strive to lighten their loads. I find it increasingly frustrating when I "help" people through some "emergency", only to see them inadvertantly re-create almost the same situation again, within a short while.

My kids and I played with skipping ropes this arvo for a couple of hours - we laughed and laughed - I want more of this in my life.

Cheers
Randell

[jodie]

You sound as if things couldn't be better!!!
Must reiterate what Scott said, Eat dense protien in the morning i.e. eggs, bacon, sausage, oatmeal, protien shake, put cheese in stuff!
and in fact, get good protiens throughout the day!

I am running out of energy increasingly, and wondering if I may actually be interferring with people's journeys or lessons when I strive to lighten their loads. I find it increasingly frustrating when I "help" people through some "emergency", only to see them inadvertantly re-create almost the same situation again, within a short while.
Could this be a satillite? and man do I do the same thing!
You are doing awesome,
Tell us more about your nutrition logs.
Jodie

[Randell Waddell]

Breakfast yesterday: Yogurt and Sustain cereal, and beef pie.

Lunch: Salad for two including cheese, plus 150g of tuna.

Dinner: Sausages, potatoe, pumpkin, broccoli, carrot and corn.

Breakfast: Yogurt, Sustain cereal and banana, sausage and leftover veges.

Hour session with Brainworx kids yesterday. Advanced Warrior Wellness at home the day before.

Exam time at school at the moment plus marking projects etc then will have report cards to complete all in the next two weeks -busier than normal.

Cheers
Randell :D

[Scott Sonnon]

Randell,

What times are you eating your meals (and how close to when you awake, do you breakfast?)

I miss Aussia beef pies!!! Your bakeries are amazing!

[Randell Waddell]

I used to train Saturady mornings without breakfast, but come 11am was hanging out for some sort of hit.

Now I do breakfast as soon as I arise 6:30am ( and some half hour usually before exercising).

Lunch around 1pm and evening meals 6:30 ->7pm.

Cheers
Randell :D

[Scott Sonnon]

Well, it sounds like you're right on the money with your meals and nutrition now. How do you feel when you eat like this as compared to when you skip breakfast or don't have sufficient protein in the morning within an hour of waking? Great work, mate.

[Randell Waddell]

I used to train with the grunts (army crew) up in Townsville and they would occasionally push themselves to train all day 7am to 7pm with little else but a few sips of water - the idea being to push oneself occasionally "to keep it honest".

I used to do the same things Saturday morning just to remind myself and body that there is a physical side to life as well as all the headspace stuff one does in teaching.

Because of "Potatoes", I realize some of the buzz from doing it came from the BE cut-in, and then I would be looking for some sort of sugar hit. This then had the potential to stuff up the body bigtime for the rest of the day or even weekend if I had a couple of beers or JD's and then did the yard work (like mowing, pruning etc) running on the sugar for another 4 or 5 hours.

I have been enjoying the better balance to my day when I have the protein biased (compared to what I am used to) breakfast, as well as the far better afternoon when I lock myself in the staffroom to ensure I have at least 10 minutes downtime for a decent lunch.

Each term, the last 4 weeks is horrendous with writing exams, getting kids ready for them, marking them and then reporting to parents. I get little time to even stratch myself, and consistant training goes to pot. This is a major area I have to work on so that my braincells get the benefit of the good chemicals that circulate when body has enjoyed the nurturing effects of the WW type exercises with a bit of Clubbell thrown in. My body finds the ground work very "centring" as well - something about getting down and rolling around is great for the body awareness, brain and psych.

Anyway, have to get Kahlee to Dance and Josh to Gymnastics, get them home and get them showered, fed, read, bed and then train Karl (who comes up from near Byron most Tuesdays) for an hour or two or three. Then I can start marking again !!!!

Cheers
Randell :D

[Randell Waddell]

Escaped the marking.

Food going well.

Demonstration WW & the kids joined me for some Bio of Blade: Drills for Strength & Dexterity - they are going great - forgot how much fun these are and help to keep the flexibility fun.

Cheers
Randell :D

[Randell Waddell]

I'm back !!!

School work has been full on, & my posting of personal logs was omitted - strived to continue to contribute with general stuff on forum though.

Cerial and milk only for breakfast today - missed out on protein (egg or baked beans, meat etc ) as I ran out of time before James arrived at 7am for training.

Fairly typical workout again today.

Today we visited:

[A] Spinal Rocks - 50.
[B] WW Intermediate.
[C] Clubbell warmups
Rock-its
To Order ; & then Squat.
Shoulder Park; & then squat.
Back Park; & then squat.
[D] Basic Leg Fencing Drills.
[E] Juniour
Rock-its
Front Swings
Side Swings
Side Semis
Front Clean to Order
Side " " Guards
Front Clean to Shoulder Park
Side Clean to Shoulder Park
Front Clean to Back Position
Side Clean to Back Position
Front Clean to Flag
[F] "Catch" work.
[G] Revise last week's Knife drills.
[H] 15 minutes Gratification Flow - Mills (James did 20 minutes - he counted 220 either side) . Buzzing !!!!!!!!

James finished off early so I could introduce a new client to CST concepts.
( 2 hour session ). Finished at about 1pm.

Long session and looking forward to some sustainance as sugar is low.

Cheers
Randell:D

[Randell Waddell]

Most mornings and evenings: at least 50 spinal rocks and WW of some sort.

Throwing in a long term Swipe Deathmarch that I hit and enjoy when school gets crazy - getting much better at not trying to solve everyone elses' discipline problems.

Monday: Work at School with Brainworx kids.

Thursday arvo: Young Men's Mentoring session.

Today we visited:

[A] Spinal Rocks - 50.
[B] Warrior Wellness™ Advanced.
[C] Clubbell® warmups
Rock-its
[D] Leg Fencing Drills 2nd Tape.
[E] Juniour Bruiser work
Rock-its
Front Swings
Side Swings
Side Semis
Front Clean to Order
Side " " Guards
Front Clean to Shoulder Park
Side Clean to Shoulder Park
Front Clean to Back Position
Side Clean to Back Position
Front Clean to Flag

[F] 10 minutes Gratification Flow - Mills

Finished early again - about 7 ->11:30 am.

Heap of school work to prepare for other teachers.

Cheers
Randell

:D

[Randell Waddell]

6:00 am Breakfast: big bowl of cerial and milk. Couple of slices of sausage meat.

Time: 7:00am
Place: Shed

Energy Level:Medium

Exercise Selection Goal: Repacking organs.
[See thread from start of year for discussion.]
Exercise Selection:
1. Be Breathed - Pelvic Tilts lying on floor
- Slow spinal Rocks
- 60 Spinal Rocks
2. Position of Assurance Kid's Body Flow Sequence
RPE: 4
RT: 7
RPD: 2

Exercise Selection Goal: maximizing the Tensegrity potential.
Exercise Selection:
1. WW Demonstration work.
2. Shoulder Loosening/ Scapular work and Arm Threading work, standing and rolling around the floor.
3. Activating the Solar and Lunar plexes, and isolating them to work more independantly cognitively.
RPE: 4
RT: 7
RPD: 2

Exercise Selection Goal: Clubbell work - took James through the last half of the Clubbell DVD, highlighting nuances for people at different levels .
Exercise Selection:
1. Clubbell DVD last half.
RPE:7
RT: 7
RPD: 2

Exercise Selection Goal: Gratification Flow work.
Exercise Selection:
1. Developed another series of light clubbell sequences that activate the flow.
2. Bash & Bang for an hour. Flow and plexes working nicely so got into slow attack /evade work.
RPE: 7
RT: 7
RPD: 2 (except for the magic chin shot, eye gauges, test...cle and knee kicks, joint cavity grasps, and all the others that got through because even at supposedly slow pace, the volition desired doesn't always "arrive" in time.

Sensations: Pleasantly tired - the old jaw is a bit sore at the mandable joint on left side, and right fingers are a bit swollen where a good solid block upset a thrusting fingers motion to my partner's eyes - the "downshifting" occurs quickly when things go awry, but working the plexes, continued movement, and restoring/reestablishing desireable breathing all helping the "upshift" become faster.

Feelings: Very enjoyable session.

Thoughts: As we work upon freeing up our plexes, working on using "vision" at about 1/3 way down between Solar and Lunar plexes, to experiment how my subconscious "sees" and processes the potential and happening force vectors generated by my partners peripherals.

11;30 am Lunch: 2 sandwiches. Peanut butter, strawberry jam, cheese, tomato, sausage meat, philadephia cheese spead, and promite. Plenty of water throughout training session, and for lunch.

We have a Choreography competion on this arvo for my darling's dance kids at the studio - am going to try to get Kahlee to have a nap so she has had some rest after this morning's two dance classes.

Cheers
Randell. :D

[Randell Waddell]

300 gram Rib Steak & Veges for tea.

Meat pie for breakfast. Went into work and finished off Physics exam.

Mowed yard and got a good solid dose of water into a lot of the plants - temperature back into 30 + degrees Celcius already. Put some horse/fowl manure water steeped for 2 years around any of the Rainforest trees that have survived the abnormal climatic conditions we have had for the last couple of years. Thinking about the role of decomposers such as bacteria, fungi and the symbiotic relationships they enjoy with each other to survive more effectively. Thinking about our own intestinal flora and its possible symbiotic relationship to our bodies.

Warrior Wellness Demonstration tape + off of many advanced tangents when joints required it.

Stir Fry Chicken and veges for tea.

Cheers
Randell. :D

[Randell Waddell]

Days falling into rhythm fast, but hope to get out from under the marking as quickly as possible.

Been getting up at about 2 am, doing school work, reward of forum.

WW: doing a combo that includes from Beginner Level through to Clover leafs etc; usually about 30 - 40 minutes.
RPE: 2
RT: 7
RPD: 2

Sensations: Good to blow out the cobwebs.

Feelings: Very enjoyable session.

Thoughts: School work is a pain already - so much marking when we should be concentrating on teaching and loving to learn.

Bit sad also - if I could have afforded the flight, I would have been boarding the plane at lunch time to join the Softwork workshop over in the States this weekend - I have limited time and thinking I may back off striving to get CST into the schools and use the time to develop more paying training partners/clients so I have the choice to do what I wish as well.


Breakfast:

Cerial and milk &/or yogart.
Toast and egg and some sort of meat.
Men's Multivitamin, Odourless Fish Oil Tablet, and Zinc with Vitamin C tablet.

School:
Have to ensure get out of habit of working through lunch breaks.
For example yesterday, started kids Physics exam early during morning Tea, had playground Duty for first part of lunch break and worked with pre graduates on their major Physics project second half. Taught all other lessons throughout day. Meeting after school.

Lunch: two pies :roll:- will be back into salad with meat/tuna etc from today.

My own family:
Went to supermarket to get fresh veges and meat for tea. Picked up kids from the ballet studio. Got in some gratification Flow work to refresh brain. Cooked dinner, fed kids, showered them, read with them and got them into bed. My darling got home early, caught up on days activities and chatted, was supposed to mark, but hit the sack early to get some zzzzz's.

Dinner:
Spagetti Bol (with heaps of veges mixed) in and pasta.

Cheers
Randell. :D