Elaine's Log

[earnold8]

I officially started moving and doing my log today. I'm not exactly sure how to do all three times, but here goes.

May 30 8:30 AM. right after breakfast for 7 minutes.
Place: Bedroom
Energy Level: Good before and great after.
Exercise: I danced to an Oldies station that is doing a countdown this weekend. Also added in pelvic circles, neck circiles, shoulders and the arm twists.
Reps: NA
Sets: NA
Rest period: none
RPE: 1
RT: 8
RPD: 1
Sensations: Felt really good and fluid. I don't usually consider myself fluid but it felt great to move this way.
Feelings: Exhilerated by the movements.
Images:
Thoughts: I liked doing this. Why did it take me so long in my life to just move?

2:00 for 9 minutes.
bedroom.
Energy: a bit sluggish before-full from llunch. Energized again after.
Danced again with some pelvic circles and shoulder circles included.
Sets: NA
Reps: NA
no rest period
RPE: 1
RT: 8
RPD: 1

felt some pain this morning well after doing my exercise time. I was writing a paper at the time. Neck and shoulder area. Did some shoulder circles to relive it.
Images: Wouldn't it be really cool to get in shape by dancing?
Thoughts: Can't wait to get my videos and get started with them, but dancing is pretty cool too.

8:00 5 minutes
bedroom
good before, better after. Energized and ready to come in here write in my log and put it all online for the first time.
danced to the Oldies with pelvic circles and shoulder rolls.
Sets NA
Reps NA
no rest period.
RPE: 1
RT: 8
RPD: 1
Sensations: feels so great to be moving.
Feelings: I feel good today from moving three times and I also rested a lot during the day.
Images: none that I perceived.

Questions: I believe the pain I had today between sessions was due to being on the computer a lot, but my back really hurts between my shoulder blades. I did some arem circles and neck rolls and it felt better, but as soon as I get back on the computer it hurts again. Other than staying away from the computer, is there anything else I can do to help this? This is not something that I have really experienced before.

[Scott Sonnon]

Elaine,

Welcome aboard!

Yes, keep doing the exercises which abate the pain, as it develops. It will eventually change your sitting posture which has been for a long time progressing to hold it in an unbalanced posture. This happened to me as well. Don't hesitate to rearrange your desk to allow yourself to sit more upright. Your body may very well have already started to adopt a different sitting posture. But as it does, the tension which held the prior position, will initially object until it releases.

Keep up the good work!

[earnold8]

May 31
9:15 : right after breakfast for 5 minutes
My bedroom
Energy: Just ok before. Lower back hurt. After, much better. Pain gone.
Danced to the Oldies with pelvic circles, shoulder circles and arm twists.
Sets: NA
reps: NA
no rest period
RPE:1
RT: 7
RPD: 1
Sensations: body relaxes and likes this. Pains disappear when doing this.
Feelings: exhilerated-not like a chore. It feels good to move and enjoy it for a change.
Images: none
Thoughts: brief thought that I should and could be doing the eliptical machine for 5 minutes now, but I need to warm up for that and it takes longer. Another day.
Questions: none at this time.

2:30 after eating in a restaurant.
Went right to a store and walked around in there the outside across the parking lot. My husband asked me why I didn't move the car and I told him I wanted to walk. WOW!
Sets: NA
Reps: NA
no rest period
RPE 1
RT: 9
RPD: 1
Sensations: flet good to be walking instead of driving.
Feelings: Glad I CAN move!
Images: none
Thoughts: I wish I was dancing, it's more fun than walking.

8:00 right after dinner
My bedroom
Energy: good before but better after.
Danced to the Oldies with shoulder circles, pelvic circles and arm twists.
Sets: NA
Reps: NA
no rest period
RPE: 1
RT: 7
RPD: 1
Sensations: release of arms and back -feel smooth
Feelings: excited that this is feeling good. No pains today after the ones I got up with. I am using shoulder circles and neck circles throughout the day to make myself feel better.
Images: fluidity
Thoughts: I want my tapes so I can do all the circles and see what is in need of work.

Questions: None at this time. I'm excited about all of this. Tomorrow will be a challenge though, going back to work and figuring out what to do after lunch. If my own class was there, I could go and dance and exercise with them, but I can't. I will do that in the morning but it won't be right after a meal.

[Connie Brown]

I go back to work tomorrow too, Elaine. Let us know what you work out. Teachers have the least latitude of anyone I know, to wander around during the workday!

[earnold8]

First day back to work after starting to log. It went better than I expected.

June 1
6:10 AM
My bedroom
Energy at start- a bit sluggish, after, good.
Danced to Oldies with pelvic circles and shoulder circles
Sets NA
Reps NA
no rest period
RPE: 1
RT: 8
RPD: 2
Sensations: awakening!!!
Feelings: amazed that I'm doing this at this hour. Never exercised this early before in my life!
Images: right calf a little tight.
Thought: This was great. Helps to wake me up.

12:15
school
Energy level: fairly low before, much better after.
walked around the palyground.
sets NA
reps NA
no rest period
RPE: 2
RT: 8
RPD: 2
Sensations: felt good to be on the outside. The sun helps too.
Feelings: at first didn't feel like going out but decided I had to. Glad I did.
Images: remembering when I went to the gym several times a week and felt great. I want that feeling again.
Thoughts: I want to keep moving. This will probably be easier when I am not at school.

6:45
bedroom
energy: low, tired and have a stomach ache. More energy after.
Danced-pelvic circles, shoulder circles
sets NA
reps NA
no rest period
RPE: 3
RT: 7
RPD: 4
Sensations: stomach started to feel better.
Feelings: like the change from blah to good!
Images: none
Thoughts: amazing that I can feel so yucky before and so much better just with a little movement.

Tapes came to the post office today. Not sure when I can pick them up, but I'm excited about them.

[earnold8]

June 2
6:10 AM
my bedroom
Energy level: pretty good
Exercise: danced
Sets: NA
Reps: NA
no rest period
RPE: 1
RT: 8
RPD: 1
Sensations: nothing in particular
Feelings: feels great!
no images
Thoughts: session was good! Tapes at post office-hope to get them today.

12:15
School
Walked
Energy level: fairly high
RPE: 2
RT: 8
RPD: 3
Sensations: I AM moving!!! I like it! Moving a bit faster so it was a tiny bit harder.
Feelings: upbeat-walking at lunchtime is transforming me.
Images: not doing well with this (remembering images)
Thoughts: This is making my afternoons much better. More focused.

Nothing right after dinner. I was at a meeting. Later, when I got home, my husband had picked up my videos so did that.

9:00
Warrior Wellness beginners video
Sets: All on Video
Reps: same
Rest: none
RPE: 4
RT: 5
RPD: 4
Sensations: Arm exercises seemed quite easy. Not much discomfort. Legs...knee to chest (left) hurt. When doing knee circles, my thighs hurt...they felt tight.
Images: ?
Thoughts: I CAN do this!!! It feels great!

[earnold8]

Saturday, June 5
8:10 AM
Home office
Energy level: medium high
I did Warrior Wellness tape. Started with elbows and went through hips.
Sets: stayed with tape
Reps: same
no rest period
RPE: 1
RT: 7
RPD: 2
Sensations: love the hip movements and the wrist and fingers. It feels great and freeing.
Images: nothing coming
Thoughts: Some of these movements are really easy whereas others are a llot harder--not necessarily because they are hard just that my body isn't used to moving that way...like the neck slides.

Question: How do you put the little TM after typing Warrior Wellness in here? I tried, but it just looked weird.


12:30
home office
Energy: high
Warrior Wellness tape-hips through the end of the tape and back to the beginning to the neck.
sets: tape
reps: tape
no rest period
RPE: 4
RT: 6
RPD: 3
Sensations: druing leg to ches, lower back hurt as well as my quads.
-when doing knee circles, quads hurt too.
Feelings; every day I feel better and better emotionally from this!

Images: imagining a future when these exercises (leg ones) will look and feel as good as the hip and most arm ones do.
Thoughts: good practice-more questions than answers but it's a learning experience.

Question: When doing leg to chest and knee circles, should my quads hurt?


8:00 not exactly after dinner, but shortly after.

home office
Energy: high
Warrior wellness from arms through hips
sets and reps same as video
no rest period
RPE: 1
RT: 8
RPD: 1
Sensations: I was really into this movement this time. It felt great feeling fluid and free!!!
Feelings: Happy-having fun!
Images: Drifting thoughts about waking up with sore shoulders and wondering if what I am doing now will help that.
Thoughts: starting to feel more fluid and flexible every session.

Questions: When I wake up in the morning, I usually wake up on my back with my arms above my head (not how I go to sleep!) and my shoulders always feel very stiff . Will this go away by doing this?

[earnold8]

Answering myself already...cool....the tm shows up all by itself!!!

[Scott Sonnon]

Elaine,

I don't know if you'll stop moving your arms overhead when you sleep. Maybe. It can be related to a host of things.

When doing leg to chest and knee circles, should your quads hurt? "Should" - no. But they do and I suspect you've found the target of your search - your unique chain of tension. Keep working on your practice and recording your discoveries. We'll work through it!

[earnold8]

The question wasn't whether I'll stop doing it...the question is will it stop hurting? Could the pain be caused by problems in my shoulders that will be worked out through doing these exercises? They don't hurt when I'm doing the arm circles, but my shoulders hurt and feel really stiff when I wake up.

[Scott Sonnon]

Yes, the pain may indeed stop through movement practice.

[earnold8]

June 6
8:10 AM
home office
Energy: high
Warrior Wellness video- legs
sets and reps: same as video
no rest
RPE: 3 legs are getting a little easier
RT: 7
RPD: 2 quads still hurt but not THAT bad
Sensations: flet just a tiny bit better than the last time I did the leg part of the video.
Feelings: happy to be doing this
Thoughts: nothing really, just feel good

12:30
home office
Warrior Wellness video: neck, arms and a little later feet.

I didn't write in my log at this point....we left to go to a play


8:30 PM somewhat after dinner, we were at a graduation party
home office
Warrior Wellness video: elbows through hips- some feet
Sets and reps: same as video
no rest
RPE: 1
RT: 8+ improving all the time
RPD: 1
Sensations: feeling better about technique and how it feels. Foot ones feel great!
Feelings: energized
Images: none
Thoughts: Repeating myself, but this feels great!

[earnold8]

June 7
6:10
Moved to Warrior Wellness video but no time to write

12:15
Running around at school getting things done.

7:15
10 minutes
home office
Energy: medium
Warrior Wellness neck, shoulders, elbows, wrists, hands, feet.
RPE: 1
RT: 8
RPD: 3 front of shoulders hurt today.

Sensations: shoulder circles, left shoulder hurts when doing left one.

Feelings: I am feeling like I want to do this more!! I missed doing it at lunch time after doing it over the weekend after every meal.
Images: none
Thoughts: I want to increase my time. It has come naturally when doing the video.

[earnold8]

June 8
6:10 AM for 10 minutes
home office
Energy: medium high
Exercise: Warrior Wellness elbows through hips + feet
reps: video
sets: video
no rest
RPE: 2
RT: 8
RPD: 2
Sensations: body feeling good in AM
Feelings: feel great but need to get going!
Thoughts: I'll remember this and write it later (writing it later now but don't remember--- I KNOW better!!!! )



12:15
After lunch: lots of school stuff to get ready for program tomorrow. I guess I was moving-walking around the school a lot but not really thinking about it as "movement".


7:30 little while after dinner
exercised about 15 minutes
office
Energy : low... tired
Warrior Wellness video: did legs then skipped to shoulders, back and hips, feet.
Sets: video
reps: video
no rest
RPE: 2
RT: 8
RPD: 1

Sensations: everything was sore before just needed to move these body parts. They were screaming at me. After, felt better.
Feelings; I want to do this, it feels good, but feel like I have no time to write or post.
Thoughts: wrote to the list about not posting my log and of course Kathleen told me to do it anyway and listen to my body. So...I'm making the time. Report cards can wait a few minutes. It will pay in the long run. I know that!!! I will make sure I do it at the right time tomorrow and even write whatever movements I do after lunch! It feels so good, I don't know why on earth I wouldn't want to do it!!!

[Scott Sonnon]

Great dedication, Elaine!

[earnold8]

June 9
6:15 AM
home office
Energy: high
Warrior Wellness video: spine, hips, wrists, fingers, feet
RPE: 1
RT: 8
RPD" 1
Sensations: body feels good. It likes doing this in the morning, wakes me up, gets me going.
Feelings: feeling hurried
Images: none
Thoughts: need to do this but mind wandering to all the things I need to do today.

12:15
school, playground
Energy: medium
Walked around the playground
RPE: 1
RT: 9
RPD: 3
Sensations: foot hurs a lot. I was wearing my sandals this morning..back in my Nike's now. (Podiatrist diagnosed me with plantar fasceitis sp? last year and insists that I wear shoes all the time with an orthotic) I did for a long time but have recently stopped doing it constantly. Most of the time, yes, but I need to get out of those shoes sometimes. Being barefoot feels better than in the sandals or anything else. The foot circles are helping me a lot with this.

Feelings: calming for rest of day
Images: none
Thoughts: soon I can do Warrior Wellness at home at this time of day.

9:10 (not right after dinner)
home office
Energy: fairly low
Warrior Wellness video: leg swings through end of video then at beginning, neck, shoulders, elbows, wrists, fingers, feet.

RPE: 2
RT: 7
RPD: 2
Sensations: during leg and kneww circles, thighs (quads) are burning. (using the muscles to hold up leg, I think)
Neck creaking but I think I'm doing it better. Right and left shoulders, better than the last time.

Feelings: raising my BE's just by doing it. I can feel myself just feeling better.

Images: nothing-watching Scott on the video

Thoughts: good session- a bit longer- my body wants it!!

[earnold8]

June 12
AM nothing; notime and could barely move.

1:00
home office
Energy: absolutely none-totally exhausted, body-arms and legs feel like lead.
Warrior Wellness video: from beginning through hips
RPE: 5 not difficult to do but so tired it was a major effort
RT 7
RPD: 5 muscles are sore, bady is tired..just wiped out

Sensations: I'm just so tired it's hard to do anything. Muscles are sore all over. Felt better after, through.
Feelings: I just want to sleep..exhausted, school year was the pits.
Images: none
Thoughts: best I have felt all day. I can go out after but this was difficult to start but wanted to do more, almost all of the video.


8:30
office
Energy: not much better than at lunch time even after a 2 1/2 hour nap.
Warrior Wellness video: legs, neck, shoulders, feet
RPE: 3 easier than before but still tired
RT: 7
RPD: 3 Muscles hurt-feel tired and weak.
Sensations tired and sore
Feelings: this was a long hard school year. Started to cry while doing this. Being done with school for this year is a big relief. Haven't had any "me" down time since Ranch and the end of school is always physcially and emotionally draining.
Images: none
Thoughts: I need more sleep!!!

[jodie]

Oh sweet release! the emotional let down that comes from movement is a lot like waterfall imagery isn't it?
Congrats on the beginning of summer! Though I am not a teacher, four close family members and my neighbor are. So I know how trying it can be this time of year.
Thank goodness for RR and CST :D
You are doing well!
Jodie

[earnold8]

June 13
8:00 AM
office
Energy level: med. high
Warrior Wellness beginners video: whole thing
Reps, sets, rest-with video
RPE: 1
RT: 9
RPD: 2
SEnsations: a little tight on left side of neck seemed to disappear as I did the neck tilting. Left shoulder feeling a little weak. Bet it's connected to left neck.
Left food-top hurts doing last balancing (when standing on it) did foot circles and curls after. It helped.
Feelings: calm and relaxed-back to feeling good

Images: none
Thoughts: really wanted and needed to do the whole video. It's great to have time!

Questions: Can the ankle circles be done sitting down? Would they be as effective that way? I have found myself doing them sitting at the computer, so wondered if it works as well.


8:30 PM
office
Energy : medium high
Warrior Wellness beginner video-whole thing
RPE: 1
RT: 8 except top left elbow-felt a little awkward tonight. Left ankle wasn't the best either.
RPD: 1
Sensations: muscles have been a little bit sore while doing the circles not at other times, but this seems to be easing up.
Feelings: calm
Images: none
Thoughts: the time goes so fast. Doing the whole video twice today was easy.

[earnold8]

June 14
8:30 AM
home office
Beginner Warrior Wellness video: all of it
Energy: 8/10
RPE: 2
RT: 9 getting better and better
RPD: 4
Sensations: nuscles are really tight this morning. Sore when doing all shoulder circles for some reason. Leg muscles hurt too. Interesting thing though...when I was lifting weights and going to the gym, my muscles wouldn't hurt when doing it...it would hurt after. This is the opposite, I hurt when doing them but then don't hurt later...it feels better later.
Feelings: glad I can do this. ON vacation but it's feeling hard this AM. Woke up a bit stiff.
Thoughts: Hope this is better later when I do it again. Massage tomorrow will feel good.

Question: Am I doing these correctly if my muscles hurt? I haven't done much exercise lately (before starting this...for about a year consistently)

[Scott Sonnon]

If the discomfort is less than a 5 on a scale of 1-10, you're okay. If it's more than 5, then do less repetitions. It's not unusually to be sore though since if you're not moving your muscles in this fashion, they'll need to recondition themselves. Don't worry, it's only temporary!

[earnold8]

I don't know what I was thinking...I forgot to send the rest of the day.

June 14, continued.
after lunch waled up and down the steps about 25 times carrying stuff...thought that was enough movement for the moment.

8:30
home office
Energy level: 8
Warrior Wellness video (beginning) whole thing
RPE: 1
RT: 8
RPD: 2 much better!
Sensations: creaks in neck seem to be getting less-the sound, doesn't hurt at all. Nuscles not as sore, only tiny twinges now and balance is improving.
Feelings: calm and strong
Images: none
Thoughts: This is feeling shorter and shorter. (the video) Easier and easier to do and it feels great! Need to order my clubbells for when 'm ready.

[earnold8]

June 15
8:30 AM
office
Energy: 8
Warrior Wellness beginning video: whole thing
Sets, Reps, Rest: same as video
RPE: 2
RT: 9 except ankles: 6
RPD: 2

Sensations: muscles getting used to this. Still feel them but they aren't on fire as much. Ankles don't seem to want to go in circles, feel floppy when trying. Back feels a little stiff but better after. Balance is getting better.

Feelings: calm, serene

Images: me being able to do the last balancing exercise completely without touching the arm of the chair or fallling over.

Thoughts: massage will be good this AM.


8:00 PM
office
Energy: 9
Warrior Wellness beginning video: whole thing
SRR: as on video
RPE: 1
RT: 9
RPD: 1

Sensations: my body and muscles are feeling much better. This is getting easier. No pains this time. Much better balance...even better than this morning.

Feelings: calm and relaxed. This is the most relaxing exercising I've ever done. It makes me feel good!
Images: none
Thoughts: I hope to continue to improve every time. Doing the whole video twice a day feels right.

[earnold8]

June 16
8:15
office
Energy: 8
Warrior Wellness beginner video: whole thing
RPE: 1
RT: 9: feeling better-still not sure about the Egyptian neck thing.
RPD: 4
Sensations: Right shoulder blad hurts a lot. Woke up with it. Hurts when doing neck side tilt to the left and right top circle. Right foot hurs when doing last balancing. Concerned it will re-start my plantar facieitis (sp?)
Feelings: calm-concerned about shoulder
Images: none
Thoughts: I hope doing this helps my shoulder. Felt a bit better after.


11:30 AM
shower
just did a few individual shoulder, wrist and finger circles to see if I could relieve the pain.


8:30 PM
office
energy: 8
RPE: 2
RT: 8 for most 6 for ankles and balance
RPD: 2

Sensations: Feel much better tonight than I did this morning. Muscles and joints feel much better. My ankles don't want to go in circles when standing up. Balance was a little off but not holding on as much anymore either.
Feelings: calm-peaceful-centered
Images: dancing. I love those hip circles and tilts!

Thoughts: nothing in particular tonight.

[earnold8]

June 17
9:30
office Energy: 8
Warrior Wellness beginner video: whole thing
RPE: 2
RT: 9 except balance 7 ankles better, 8
RPD: 2
Sensations: shoulder blade still hurts when doing neck tiilts and turns
Feelings: serene
Images: none
Thoughts: balance a bit better still not sure about foot but didn't hur as much today.

8:00
office
Energy: 7
RPE: 2
RT: 8
RPD: 2
Sensations: This pain does not seem to be muscular or joint. It seems to be more internal. Need to watch itt. Only hurt on head tilts and not when doing other movements, but has hurt all day for several days. Exercises felt good even though I was a bit tired.

Feelings: calm-a bit tired.
Images: none
Thoughts: thinking about why I am hurtiing.

[earnold8]

forgot to put in...I did the Warrior Wellness beginner video: whole thing.

[earnold8]

June 18
9:00
office
Energy: 8
Warrior Wellness beg. video: whole thing
RPE: 2
RT: 8
RPD: 2

Sensations: arm/shoulder/neck hurts when doing neck tilts. This one hurt a lot. I can't go as far down on either side as I have been. Something is going on. It hurts but I feel like I need to do it to stretch it out. Everything else felt good. Shoulder circels (right arm) going back on the L-R actually made the pain better.
Feelings: calm and capable-also contemplative trying to feel what's going on.

Thoughts: wondering hwat I can do to help feel better. If not better by Monday, going to call the chiropractor.
Question: any ideas about this pain? wondering if it has to do with more computer time.

7:45 PM
office Energy: 9
Warrior Wellness beg. video: whole thing
RPE: 1
RT: 9
RPD: 1

Sensations: feels much better. Middle finger still hurts some-I realize I haven't mentioned this before but it is always there.

Feelings: relief-calm, centered.
Images: none
Thoughts: spent some time today thinking about my pain. I think several things are involved. It has been moving around. At one point, thought I was having a h eart attack, or pneumonia but it moves. At all times, my middle finger hurt (it has for at least a year) Diagnosed over 10 years ago with carpal tunnel but after it was treated it didn't come back...except for this issue. I think all the pains this week are connected to that. Right neck, right shoulder and shoulder blade, arm, finger. I have used the computer a LOT this week. So..today, I didn't use the computer as much and did wrist and finger circles off and on most of the day...in the car, at a restaurant, in stores, at home. I also did some extra elbow circles when I could throughout the day. It feels much better. I think this is a definite breakthrough. It was a chain of things all related.

[Scott Sonnon]

That's huge! Vocational chains of tension - such as from computer work. You're not alone. If I write too much, I experience something similar... with a similar method of resolution. Wow. Congrats and thanks for sharing! You're really APPLYING CST as a PROCESS!

[earnold8]

June 19
10:00 AM
office
Energy: 8
Warrior Wellness exercises without the video for the first time: whole thing
RPE: 2
RT: 8
RPD: 2
Sensations: back and arms are a bit stiff. Circles helped ...much better then.
Feelings: calm and steady
Thoughts: first time doing it without the video. Used the post Connie put out for reference. I remembered most on my own. It's pretty much become a habit now.

8:15 P.M.
office
Energy: 7
Warrior Wellness: whole thing without the video.
RPE: 1
RT: 9
RPD: 1

Sensations: Neck still a little stiff but better. Felt really good over all. Doing it without the video made it much easier...especially on the balance. I was able to concentrate on what my body was doing and needing instead of watching what was on the video.
Feelings: Accomplishment!!!!!!!!! I was tired before but then energized.
Images: me being steady doing these without wobbles...it's coming!
Thoughts: Needed to start doint it without the video so I can continue when I go away.
I continued to do extra hand, wrist and elbow circles throughout the day.

[earnold8]

June 21
9:00 AM
office
Energy: 9
Warrior Wellness beg. without the video. whole thing
RPE: 1
RT: 9
RPD: 1
Sensations: feels really good. Balance imporving. No pains today. YAY!!! Balance is feeling really good!
Feelings: calm, contented, strong
Thoughts: enjoying this. I missed writing yesterday.

8:00 PM
office
Energy: 8
Warrior Wellness beg. with video until end 4 pt. balance then without.
RPE: 2
RT: 9 except left knee circles 7 felt like it was not circular.
RPD: 1
Sensations: technique is getting better and better. NO pains!!!!!!
Feelings: steady and strong.
Thoughts: clubbell video came today. Didn't watch it yet. Clubbells should arrive soon. I've now done the Warrior Wellness beginner video twice a day in full for 9 days. It feels wonderful.

I had a dentist appointment today. They gave me nitrous oxide for the first time...while he was working on me with that...I was doing finger circles. I also did ankle circles when they were tapering it down...that's how I knew it was out of my system.

[earnold8]

June 22
10:00 AM
office
Energy: 7
Warrior Wellness: whole thing, no video
RPE: 2
RT: 9
RPD: 1 for most. 3 for neck-head tlit, side to side.

Sensatons: Pretty tired. Stayed up late so a little less energized but doing this woke me up. Very happy with my balance progress. Shoulder stretches to back feel great. I think that daily but keep forgetting to write about it.

Feelings: relaxed, steady

Thoughts: getting much better without the video. I am very excited about my 4 point balance...getting really steady and firm.


7:30 PM
office
Energy: 7
Warrior Wellness: whole thing, no video
RPE: 2
RT: 8
RPD: 2

Sensations: left shoulder was a bit creaky during shoulder circles, only left and top. It didn't hurt, though. Neck felt even better, movement is coming back better (wasn't able to go down as low before when I was having the pain.)

Feelings: peaceful
Images: none
Thoughts: enjoying this a lot!!

Question: Is doing the Whole Warrior Wellness beginner video twice a day too much (as per step 3) ? In other words, should I consolidate and only be doing it once? I am really enjoying the twice a day but don't want to over do it. I have been doing it this way for the past 11 days.

[Scott Sonnon]

It's too much, yes. Follow the steps, silly. :lol:

[earnold8]

I thought I was following the steps. I did step 1 and added in the Warrior Wellness Tapes when I got them. Did that in 3 sessions a day, slowly adding time for 10 days. After that, I started doing the whole thing twice a day and have now been doing that for 11 days. I think what I was asking, really was should I consolidate to one longer session or continue with the 2 sessions as it says in step 3? It is feeling really good now...but since in step 3 it says to do a 15/15 minute split, or one 30 minute session, and I'm doing a bit more than the 15/15, I was wondering if I should go to one session or continue with the two. It isn't a problem for me to do it, I love it, just wondering. Just checking to see if I'm on track.

[Scott Sonnon]

As long as you're doing no more than 20 min. 2X day, you'll be fine!

[earnold8]

June 23
9:30 AM
office
Energy: 8
Warrior Wellness beginner, no video used. whole thing
RPE: 2
RT:9 except Egyptian slide. maybe 6
RPD: 2
Sensations: shoulders a little grindy but it doesn't hurt. Lower back is a bit stiff. Doing the spianl thrust and plunges helped. No problems after that. 4 pt. balance is feeling better and better every tiime.
Feelings: calm and strong
Images: none
thoughts: none


8:00 PM
office
Energy: 9
Warrior Wellness beg. without video: whole thing
RPE: 1
RT: 9 except Egyptian slide: questionable. Maybe 6
RPD: 0

Sensations: No discomfort at all. I seem to feel better in the evening doing this, although I need the morning to loosen up. Better every time.
Feelings: Psyched...this is making me feel great! Peaceful, calm and energized.
Images: none
Thoughts: I just can't believe how good this is making me feel. So unlike all the other exercise programs I have tried in the past.

[Scott Sonnon]

Right on! Great report!

[earnold8]

June 24
8:30 AM
office
Energy: 9
Warrior Wellness beg. whole thing without video
RPE: 2
RT: 8
RPD: 1
Sensations: a little less stiff this morning. Felt good. Side knee lifts finally better balance. 4 pt. good balance. No pains anywhere.
Feelings: strong, steady
Thoughts: realizing that my posture and fluidity are improving. Feels good.



7:30 PM
office
Energy: 9
Warrior Wellness whole thing: no video
RPE: 1
RT: 9
RPD: 1 except left upper arm-muscle-3
Sensations: When doing left-right shoulder circles and left arm circles in the back, my arm muscle hurt in just 1 spot. Strange feeling because it was just the one spot. Feels tight.
Feelings: steady , calm, strong
Throughts: Doing this without the video is helping because I want to continue when I go away. I'm more focused on my body without it but will use it a few more times before leaving to hone my skills.

[earnold8]

June 25
2:15 office...this was not after breakfast, it was after lunch
Energy: 8
Warrior Wellness beginning whole thing, no video
RPE: 2
RT: 8 except Egypt. 6?
RPD: 3
Sensations: Neck and shoulders are a bit stiff as well as upper arm muscles.
Just feel tight
Feelings calm, a little sleepy
Images: none
Thoughts: I wonder if this stiff ness is due to too much time on the computer yesterday.


7:30 family room
Energy: 8
Warrior Wellness beg. no video
RPE: 2
RT: 9 except Egypt. a little better, maybe 7
RPD: 3
Sensations: still stiff, arms a bit sore and sluggish. Left heel hurts. Not sure why and not sure what to do about it. Will try foot circles and curls.
Feelings; relaxed
Images: none
Thoughts: none

[earnold8]

June 26
9:00 AM
office
Energy: 8
Warrior Wellness beginning video with the video
RPE: 2
RT: 8 7 balance today
RPD: 3

Sensations: neck stiff again. shoulders too. Heel hurts!!!! It made problems for balance today.
Feelings: calm, clear, a little less steady.
Images: Me, a year from now being really strong and steady.
Thoughts: muscles are starting to come back! Amazing that doing circles can do that too. Also-as I was going to bed last night, I wondered about how I'm sleeping--physically...if this isn't causing some of my stiffness in the AM.

[earnold8]

June 27
5:45 AM
office
Warrior Wellness Beginning without the video. All except balance (no time-headed for airport)
Energy: 6
RPE: 3
RT: 7
RPD: 3 heel hurts a lot
Sensations: not as stiff-that's better. Neck crunchy though...doesn't hurt.
Feelings: sleepy and rushed
Thoughts: I hope I can figure out how to fx my heel!!!

5:15 PM
hotel room in Las Vegas
Energy: 8
Warrior Wellness beginning video...whole thing without the video
RPE: 1
RT: 7
RPD: 2 heel hurts
Sensations: watched myself in the mirror. Technique wasn't as good as when I do it without looking.
Feelings: judgemental-looking at body parts.
Thoughts: doing this in front of a mirror with a tank top was very revealing. Wasn't too happy about it..but gives me more incentive to work at this and not to give up.
Clubbells came yesterday before we left!!!

[earnold8]

June 28
9:30 AM
hotel room in Las Vegas-30 minutes
Energy: 9
Warrior Wellness whole thing + to = 30 minutes
RPE: 1
RT" 8
RPD: 2
Sensations: heel still hurts and is causing some problems with balance on some..otherwise ok.
Feelings: calm and relaxed.
Images: none
Thoughts: can't wait to try this in the pool!!

-later wanted to do it in the pool but it was closed supposidly due to weather.

[earnold8]

June 29
10 AM
pool at hotel in Las Vegas
Energy: 9
Warrior Wellness beginning all of it
RPE: 3 a bit harder to do some of them in the pool.
RT: 8
RPD: 0
Sensations: The resistance of the water made some of the circles a bit more difficult but it felt good. Took a little longer because of it. about 45 mnutes.
Feelings: calm and fluid
Images: Me being able to do all of this very fluidly anywhere...doing it already, but even better and more.
Thoughts: I wish I had a pool at home to do this in sometimes. I like doing it in both places...it would be fun to trade off.

[earnold8]

June 30
9:30 AM
hotel room
Energy: 6
WW beginning + some to equal 30 minutes.
RPE: 1
RT: 7
RPD: 1
Sensations: heel is much better. Rest of body just a bit off due to lack of sleep. Not the best session, but felt better after doing it.
Feelings: sleepy
Images: none
Thoughts: wish I was asleep



July 1
Didn't feel well today so didn't do any. Exhausted, headache, stomachache.

[earnold8]

July 2
9:30 AM
office
Energy: 7
Warrior wellness beginning whole thing + a little extra to = 30 minutes.
Reps and Sets: most as per video. then extra set of neck tilts, 2 extra sets of fingers, extra set of chest left, right, feet.
RPE" 1
RT: 9
RPD: 1
Sensations: felt good. Needed this after not doing it yesterday. Energy wasn't great to start but improved.
Feelings: calm but a little sleepy..still don't feel great.
Images: none
Thoughts: need to do my 30 minutes after dinner instead of breakfast. I have much more energy then.

[earnold8]

July 6
8:45 AM
office
Energy: 8
Warrior Wellness beginning: all plus
sets: 2 neck at 10 reps
RPE: 1
RT: 8
RPD: 1
Sensations: Neck felt a little stiff. Did a second set after shoulders. Shoulder circles tend to make me feel the need to do more neck and it feels better after. Muscles started tight but after, felt good.
Feelings: calm and relaxed
Images: none
Thoughts: I missed this yesterday but needed the day off.


7:30
Office
Energy: 9
Warrior Wellness beg. Whoe thing
extra set of wrists and fingers, and neck side to side
RPE: 1
RT: 9
RPD: 0

Sensations: felt great. Always seem to do better at night. Balance was really good.
Feelings: centered and steady
Images: none
Thoughts: I've been working this for 5 weeks and feel the need at the moment to still do my Warrior Wellness twice a day. It gets my morning started but I have more energy and do better at night. I'm going to watch the clubbell video tomorrow. I'm ready to move on a bit to the next step.

[earnold8]

July 7
8:00 PM
office
energy: 9
Warrior Wellness beginning whole thing plus
Extra sets of elbows, wrist, fingers, hip circles, hip tilts (bumps), neck side to side
RPE: 1
RT: 9 still not sure about Egyptian
RPD: 1
Sensations: no pains. STretching neck feels good. Balance was good.
Feelings calm, steady.
Images: none
Thoughts: Wondering if my big feelings this week are from doing this or from this particular week. It is the anniversary of my son's death as well as his birthday this week. It has been more intense than it has been in several years. Taking it easy and taking extra good care of myself.

[earnold8]

July 8
8:30 PM
office
Energy: 8
Warrior Wellness Beginning-whole thing plus extra sets of: neck, side to side:
elbows, wrists, fingers, hip circles, hip side to side (bump)
RPE: 1
RT: 9 except Egyptian..still questionable
RPD: 1
Sensations: no pains. Knee lift to the side wasn't extrememly balanced but 4 pt. balance was very good. I actually feel connected to the floor on these now.
Feelings: calm and steady
Images: imagining me swinging the clubbells.
Thoughts: Didn't watch the clubbell video yet but will either tonight or tomorrow.

[joysday]

Hi Elaine,

I love you enthusiasm and commitment I am a couple of weeks behind you so I am eager to hear how the clubbells are, hope you start them soon :D . I purposely have not ordered them yet because I wasn't sure I could keep from swinging them if I had them.

Thanks for the motivation,
Joy S

[earnold8]

July 9
8:00
office
Energy: 9
Warrior Wellness beginning + an extra set of
neck-side to side; elbows; wrists; fingers; chest, left-rt. tilt; spinal twists, hip tilts; knee circles; ankle circles.
RPE: 1
RT: 9
RPD: 1
Sensations: felt really good. Neck was a bit crunchy sounding but doesn't hurt.
Feelings: steady
Images: none
Thoughts: none

[earnold8]

July 11
8:30 AM
office
Energy: 9
Warrior Wellness beginning + extra sets
RPE: 1
RT: 9
RPD: 1
Sensations: slight pulling in upper right arm but doesn't hurt. Balance was good.

Feelings: steady, calm
Images: none
Thoughts: nothing much

[earnold8]

July 12
8:00 PM
office
Energy: 9
Warrior Wellness beg. + extra neck, elbows, wrists, fingers, knee circles
RPE: 1
RT: 9
RPD: 1
Sensations: no pains. Neck a bit crunchy sounding as well as right shoulder but no pain in them at all.
Feelings: steady, clear, relaxed
Thoughts: I love how I feel when doing this. I have watched the clubbell video and have practiced pikcing them up and parking them and setting them in the shoulder park position, chest and arm.
Going to begin swinging tomorrow. This is exciting!!

[earnold8]

July 13
8:00 PM

office

Energy: 9

Clubbell basic swing

Sets: 5

Reps: 5

Rest period: 1 minutes between sets

RPE: 2 Low was easy-high was harder but not really more than the 2

RT: 8

RPD: 0

Sensations: This felt good and very right. No pains whild doing this at all. No creaks or cracks. Breathing felt right too.

Feelings: strong and focused

Images: None, as I was trying to concentrate on my form, technique and breathing.

Thoughts: This is great but I missed not doing Warrior Wellness today!

Questions: 1. Can I do Warrior Wellness on a Clubbell day at a different time?
2. When doing the Clubbells in the beginning, should I be doing all 3 levels, low, medium and high? I was able to do high but only tried it on one set.

[earnold8]

July 14
4:00 PM

office

Energy: 10

Warrior Wellness beginning plus extra sets of elbows, wrists, fngers, spinal twists, spinal tilt, knee circles

RPE: 1

RT: 9+

RPD: 0

Sensations: Everything felt right on today! No pains, no tightness just energy and steadiness.

Feelings: clear, steady and strong

Images: me with a hula hoop.

Thoughts: I have to get a hula hoop! Did this early today because my body absolutely needed to move at this time.

[earnold8]

July 15
9:00 PM
office
Energy: 7 before Warrior Wellness 9 after
Warrior Wellness beg. All, then Clubbell basic swing
WW sets and reps: as per video + extra neck
Clubbell:
Sets: 5
Reps: 5
Rest: Warrior Wellness straight through, then about 2 minutes rest. Then 1 minute rest between sets.

RPE: Warrior Wellness 1 Clubbell: 2
RT: Warrior Wellness 9 still not sure about Egyptian neck
Clubbell: 8
RPD: 0 for both

Sensations: Body just said "YES" to Warrior Wellness today. Clubbells felt good too. Able to do low, medium and high at end of the sets. Gradually went from low to high. Balance was very good today too.
Feelings: steady and strong
Thoughts: This felt really good. Enjoying the Clubbells after the second session.

Question: Just wondering about the questions I asked on July 13. I am going ahead and doing both, but wanted to clarify it.

[Pattimeow]

Hi spuddy buddy Elaine, :lol:
I can tell you what I am doing, and maybe that will help you sort it out.

You asked:

Questions: 1. Can I do Warrior Wellness™ on a Clubbell® day at a different time?
2. When doing the Clubbells® in the beginning, should I be doing all 3 levels, low, medium and high? I was able to do high but only tried it on one set.

1. As I understand the "getting started" steps, it is supposed to be one day with Clubbells only, then the next day with WW only (ending up with a week of 3 days of Clubbells and 4 days of WW). So, this is what I have been doing and it is working out great!

2. On my first set of Clubbells that I tried I did 3 sets with lower to mid range heights and 2 sets experimenting with the upper height level. After that with my other 2 days of Clubbell swinging I did all at the upper level, as that felt comfortable enough. I'm betting the answer to this question is....to listen to YOUR body and only do what feels comfortable and with an RPE of 5 or less and an RPD low as well.

I hope this helps some. Keep up the good work! Don't you just love it!! :D

Warmly,
Patti

[earnold8]

Thanks, Patti!

Elaine

[earnold8]

July 17
9:30 AM
office
Energy: 6
Warrior Wellness beg. whole + about 3 extra sets of head tilts, 1 extra set of neck twists.
RPE: 4
RT: 7
RPD: 4
Sensations: Felt very tight for all arms, shoulder, neck. Had to do several extra sets of neck because of it. Side knee lift balance was way off. Much better for 4 pt.
Feelings: blah
Images: none
Thoughts: Too much on my mind about house remodel and didn't do circles yesterday. Spent entirely too much time on the computer and didn't do my circles. Certainly learned my lesson. I need to do them!!!

[earnold8]

July 18
8:00 PM
office
Energy: 9
Warrior Wellness beg. + clubbell basic swing
Sets and Reps for Warrior Wellness same as video
Clubbell
Sets: 5
Reps: 5

Rest: Warrior Wellness, no rest periods. Clubbell, 1 minute between sets
RPE: 1
RT: 9
RPD: 0
Sensations: What a difference a day makes. No pain, no stiffness. Clubbell felt great...even easy. I did some at low, medium and high. It all felt good.
Feelings: calm and clear
Images: none
Thoughts: This felt great today!!!

[earnold8]

July 19
8:00 PM
office
Energy: 9
Warrior Wellness beg. + 2 extra sets head tilt, wrists, fingers
RPE: 1
RT: 9
RPD: 1
Sensations: a little "pulling" in my right shoulder. Head tilts helped stretch it. Everything else felt good. Balance on side knee lifts was better today.
Feelings: relaxed, steady
Images: none
Thoughts: I did the first week of clubbells. It felt great. I need to watch the video to lean how to do the pendulum to go onto step 4B. Until then, I will continue the basic swing.

[earnold8]

July 20
9:00 PM
office energy: 9
Clubbells: pendulum
Reps: 5
Sets: 5
Rest: 1 minute between sets
RPE: 2
RT: 7 (or better, not sure, new feeling and move but seemed to be good)
RPD: 1
Sensations: This felt fairly easy...hope I'm not being too cocky. Felt it in my arm muscles but didn't hurt.
Feelings: strong, steady
Images: nothing really-watched video between sets
Thoughts: This really feels like something I can stick to.
Questions: Should I be doing these one arm at a time or both? I did both together, but just checking.

[Scott Sonnon]

Together. You're doing well.

[earnold8]

Thanks, Scott! Thank you for bringing this program to us!!!

July 21
8:15 PM
office
Energy: 8
Warrior Wellness beg. + extra wrists, fingers, head tilt
RPE: 1
RT: 9
RPD: 1
Sensations: Little "twingw" in arm muscle (right arm) when I first started doing shoulder circles but it felt much better after. Valance on side knee lift wasna't good. Heel hurt a bit so couldn't do it without holding on. That is unusual. Four point balance was very good though.
Feelings: calm, clear
Images: none
Thoughts: warm in here. I might try doing this downstairs after today until it cools down. Need to go get that hula hoop!!!

[earnold8]

July 22
8:30 PM
office
Energy: 9
Clubbells-pendulum
Sets: 5
Reps: 5
Rest: 1 minute between sets
RPE: 1
RT: 8
RPD: 1
Sensations: This felt good. Felt some muschle "stuff" going on in my forearm muscles. I did 1 set of wrist circles during 1 rest period. It didn't hurt, but I can feel it working...not sure I've used these muscles much. My back was a little tight.
Feelings: energized
Images: none
Thoughts: I think I need to do some circles too. They help keep me more fluid.

[earnold8]

July 23
8:00 PM
office
Energy: 8
Warrior Wellness beg. whole thing + extra wrist, fingers, spinal twists, hip tilts.
RPE: 1
RT: 9
RPD: 1
Sensations: Started with sore lower back but felt better after. Side knee lifts were better. 4 Point balance was pretty good...noticing that I"m going a bit higher with my legs.
Feelings: steady, calm
Images: none
Thoughts: Feeling good today. Glad I have this. I haven't been to chiropractor since starting Warrior Wellness.

[earnold8]

July 24
8:30 PM
office
Energy: 8
Clubbells-pendulum
Warrior Wellness beg.-whole thing
Sets and REps for Warrior Wellness as per video
Clubbells:
Sets: 5
Reps: 5
RPE: 1
RT: 9
RPD: 1
Sensations: Everything felt really good! I needed to do both because we had a garage sale today and it really made me feel the need to move my joints this way.
Feelings: relief!
Images: none
Thoughts: I love that this feels so right even after a day with a lot of physical activity.

[earnold8]

Didn't do Warrior Wellness or Clubbells yesterday as I had a garage sale and was out there for about 10 hours. Plenty of movement, carrying and stuff.

July 26
7:45 PM
office
Warrior Wellness beg. whole thing
RPE: 1
RT: 9
RPD: 1

Sensations: No pains even though my muscles hurt this morning...this didn't even make them twinge. YAY! Side knee kicks were much better and all I kept thinking while doing 4 pt. balance was that this feels rock solid. No wobbles at all!!
Feelings: calm, steady and strong
Images: none

[earnold8]

oops, I forgot to put in thoughts.

Thoughts: Feeling really good doing this today. I felt steady and strong even after all I did yesterday. Earlier today I was actually feeling quite graceful. That certainly doesn't happen very often. Stood on one foot while making my decaf latte earlier. I just felt the need to do that for some reason. :)

[Connie Brown]

That's cute Elaine.

I have done a really low FCBD in the grocery checkout lane. helps with the boredom. Maybe someday I will increase the complexity by doing it while skimming the diet of the week in Women's World....

[vjlawren]

I have done a really low FCBD in the grocery checkout lane. helps with the boredom. Maybe someday I will increase the complexity by doing it while skimming the diet of the week in Women's World....

I like to do FCBD when I'm on my feet for a long time. Helps take some of the strain off my back :D

--val

[earnold8]

July 28
8:30 PM
office
Energy: 9
Warrior Wellness beginning. Whole thing. I haven't used the video for a really long time now. I know the routine very well!
RPE: 1
RT: 9
RPD: 0
Sensations: No pains. Muscles and joints feel really good!
Feelings: relaxed
Images: none
Thoughts: wondering about starting the next video. Is it too soon? Need to watch the video again and see if I think I"m ready.

Questions: 1. Should I move on to the second video yet?
2. I'm not quite sure about step 5. I h ave completed step 4 and am on my resting week. How do I create my own cycle?

[Dan Chomycia]

Val,

Go ahead with Warrior Wellness-Intermediate. We'll start there and get to you other questions after we see how it goes with the new program.

Great Work!

Talk to you soon!

[earnold8]

Just to let you know...I am not Val, I'm Elaine. LOL Val had answered one of my posts.

[earnold8]

Go ahead with Warrior Wellness™-Intermediate. We'll start there and get to you other questions after we see how it goes with the new program.


Then what do I do next week when I am supposed to be doing my clubbells again?

[Dan Chomycia]

Sorry Elaine,

I must of read one of Val's posts. I'm filling in for Coach Sonnon, let me read through your log some more to determine what you should do. I only had a chance to skim it before. I'll have an answer for you a little later in the day.

Thanks for the correction!

[Dan Chomycia]

Elaine,

Next week is when you get to pick your own exercise and learn it just like you did with the Basic Arm Swing and the Pendulum. Using the 5 sets of 5 reps protocol with a 1 minute rest between sets. Train it for 3 weeks with the last week being Active Recovery with Warrior Wellness.

In doing so you are creating your own cycle.
Essentially everything is the same except now you must pick the exercise.
Have fun with it! :D

[earnold8]

Thank you so much for the information!!!

July 29
8:15 PM
office
Energy: 9
Warrior Wellness beginning video: whole thing without video (done this way most of the time now)
RPE: 1
RT: 9
RPD: 0
Sensations: Everything still feels good but I am just realizing that after doing my shoulder circles I feel tight and always do an extra set of neck tilts side to side. This always makes it feel better.
Feelings: strong and steady
Images: me, doing my hula hoop (I bought one today but can't do it yet. It is not like it was when I was a child!!!)
Thoughts: I was planning to start the intermediate tape, but after watching it through once, I think I need to watch it a few more times before I'm ready. Baby steps...studying it first will get me there while I do the beginning tape.

[earnold8]

July 30
8:15 PM
office
Energy: 9
Warrior Wellness beg. whole thing
RPE: 1
RT: 10
RPD: 0
Sensations: neck didn't hurt today after shoulders. Wonder if writing about it helped it. Thigh muscles were a bit tight but felt strong. FCBD was really steady. Felt great!
Feelings: f cused and steady
Images: me really swinging my clubbells well.
Thoughts: This is really becoming second nature. It feels good but do need to push it a bit. (going to intermediate will do that)

[earnold8]

July 31
4:00 PM
office
Energy: 9
Warrior Wellnes Intermediate video. Whole thing...first time
RPE: 4
RT: 4
RPD: 1
Sensations: Felt very uncoordinated doing this the first time. I wasn't totally sure if I was reversing the circles, etc. I have been feeling graceful and coordinated doing the beginning video...that all seemed to go out the window.
Feelings: uncoordinated but determined
Images: none (watching the video very intently
Thoughts: This is going to take LOTS of practice. I didn't feel like this with the beginning video...but it's worth the time and effort. I will get it, eventually.

[Connie Brown]

Warrior Wellnes Intermediate video. Whole thing...first time


This is going to take LOTS of practice. I didn't feel like this with the beginning video
Did you do the whole beginner video the first time?

Scott is not kidding about the 2d tape being about coordination is he! :lol:
It was like that for me too.

[earnold8]

.
Did you do the whole beginner video the first time?

Scott is not kidding about the 2d tape being about coordination is he!
It was like that for me too.


Connie, yeah, actually the very first time I did the video I did the whole thing...then I backed off and did it 5 minutes at a time (as I was supposed to) I was just compelled to try the whole thing the first time (beginner video). Those moves didn't take quite as much coordination. I will continue to work on each little thing in the intermediate video. This will definitely take awhile

[Randell Waddell]

When I consider the role and scope of these and the more sophisticated exercises that evolve from these, and how, say, the Cerebellum functions, effects the "higher brain", etc etc and how the human organism benefits [ eg http://www.sciam.com/article.cfm?articleID=0004DB32-AC6D-1F09-97AE80A84189EEDF&ref=sciam&chanID=sa006 ] , I am in awe.

We are lucky for the access we enjoy.

Cheers
Randell :D

[Dan Chomycia]

Elaine,

If you start to get overwhelmed this week just focus on the steps!
Can't wait to see what exercise your going to do with the Clubbells!

Talk to you soon!

[earnold8]

Dan, I can't wait to see what it will be either. :D I keep watching the video to decide. I will start tomorrow!

Aug. 2
7:30 PM
office
Energy: 9
Warrior Wellness intermediate-whole thing with a few extras to practice
Sets, reps and rest as per video
RPE: 3
RT: 5
RPD: 2

Sensations: Shoulders felt a little stiff. It felt better after doing the circles. Still feeling uncoordinated but some felt a little better. For some of the figure 8's, I couldn't feel the difference in directions. I need to practice a lot. I was actually able to balance when doing the large leg circles.
Feelings: uncoordinated but calm and focused
Inages: none-watching video very intently
Thoughts: Wow! Definitely need lots of practice but some of it felt a little better than last time.

[earnold8]

Aug. 3
8:00 PM
office
Energy: 9
Slubbell: forward pendulum with lunge
Sets: 5 each arm
Reps: 5
Rest: 1 minute between
RPE: 2
RT: 8
RPD: 2
Sensations: This felt really good...coordinated. I could feel my leg muscles working as well as my arms.
Feelings: steady, strong, centered
Images: none
Thoughts: I chose this swing because the coordination of the arms and legs intrigued me. I think I have a plan...after this, I'll do the inward outward pendulum, then add in the side step.

Questio: What is the Clubbell pendulum death march Scott mentions in the video?

[Dan Chomycia]

Elaine,

100 reps of an exercise without stopping.
Usually people do a Density Cycle with an exercise that challenges them to work up to a Death March.

Talk to you soon.

[earnold8]

Thanks for the info, Dan! I don't think I'm ready for anything like that yet. :D

Aug. 3 continuted
11:00 PM
office
Energy: 9
Warrior Wellness beginning-whole thing + arm screws
RPE: 1
RT: 9
RPD: 2

Sensations: cracked neck when doing arm twists. That was exactly what I needed...it felt great. My back was tired and needed the movement as well as hands and arms. Steadiness was great on FCBD..did the one from intermediate.
Feelings: focused and steady
Images: none
Thoughts: Should have done this earlier but didn't. I've been packing boxes all day so just felt the need for this kind of movement and it was well worth it!!! I feel great now!!!

[earnold8]

Aug. 4
8:30 PM
office
Energy: 9
Warrior Wellness Beginning + arm twists, finger waves, all done to music
Sets, reps and rest : same as video
RPE: 1
RT:9
RPD: 0
Sensations: slight pulling in lower back that left after doing this. Smooth, steady movements.
Feelings: graceful and fluid
Images: none
Thoughts: Decided to do the beginning video a little bit longer. It just feels so right right now and the intermediate is not feeling right yet. I am going to keep practicing the elements and watching the video for about another week then try again. Can't wait for tomorrow to do my Clubbells again.

[earnold8]

Question: I just realized I have a question. I have looked at some other people's logs and see that when they do the Clubbells, they are adding on to what they were doing before. I think I might be doing this wrong...so this week, should I be doing the basic swing, the pendulum and the pendulum with the lunges? (I chose the lunges to do this week). Yesterday, that's all I did. I have been thinking that it is too short of a session and this might be why. Yes? No?

[Connie Brown]

Totally up to you, Elaine. Put the new/challenging moves first in your workout and then add whatever you want so it lasts as long as your RPE and stuff is where you want it.

[earnold8]

Aug. 5
7:45 PM
office
Energy: 9
Clubbells: sets and reps
pendulum with lunge 5x5 on each arm
basic swing 5x5
forward back pendulum 5x5
Rest 1 minute between each

Sensations: The pendulum with lunge at first didn't feel as smooth as last time. Trying to get the timing right. After the first two sets, it was better and flowed. The basic was good all the way to the top for all. Pendulum feeling good. No pains.
Feelings: steady and strong
Images: of me swinging joyfully
Thoughts: I feel better after adding the basic and pendulum today too. It felt more like I was really doing something.

[earnold8]

Aug. 6
9:00 PM
office
Energy: 9
Warrior Wellness beginning. whole thing + feet, arm twists and finger waves as well as circles
RPE: 1
RT: 9
RPD: 1
Sensations: Arm muscles a little sore in a good way. They feel like they're being used!! Left heel hurt most of the day but was able to do this. I wasn't sure if I'd be able to do it, especially FCBD but I did and it was steady and strong. Throat hurts.
Feelings: clear and strong
Images: none
Thoughts: nothing really

[earnold8]

Aug. 8
8:30 PM
office
Energy: 9
Clubbells®: sets and reps
pendulum with lunge 5x5 on each arm
basic swing 5x5
forward back pendulum 5x5
Rest 1 minute between each
RPE: 1
RT: 9
RPD: 0
Sensations: Legs in lunge felt much stronger. Clubbell swinging was smoothe and steady with no pains. THey were also straight and parallel.
Feelings: great! steady and strong
Images: none
Thoughts: I just love how this is making me feel!!!
:D

[earnold8]

Aug. 9
8:15 PM
office
Energy: 8
Warrior Wellness beg. + finger waves and arm twists
RPE: 1
RT: 10
RPD: 0
Sensations: flowing and flexible. No pains even in my heal that has been hurting otherwise. Throat does hurt but has nothing to do with this. When doing spinal twists I just realized I'm looking totally behind me. I think it's been happening for a while but it really "ht" me today.
Feelings: calm and relaxed
Images: none
Thoughts: When my throat clears up, I'm going to do the intermediate video again.

[earnold8]

Aug. 10
9:00 PM
office
Energy: 9
Clubbells: sets and reps
pendulum with lunge 5x5 on each arm
basic 2x5
2 x10
pendulum 3x5
1x10
Rest: 1 minute between each set
RPE: 1
RT: 9
RPD: 1
Sensations: Felt like pushing to more reps, just happened and it felt great. My body is definitely telling me what it needs and wants. Had some stretching in my arm muscles and it felt good and "strengthening".
Feelings energized and centered
Images: none
Thoughts: I'm so glad I found CST!

[earnold8]

Aug. 11
8:15 PM
office
Energy: 8
Warrior Wellness beginning + arm twists, FCBD as per intermediate
RPE: 1
RT: 9
RPD most 0, arm twists 4
Sensations: Everything felt good except arm twists. The back of my neck and shoulders (back) hurt...almost couldn't finish them. Not sure why, this hasn't happened before. Balance was good.
Feeelings: relaxed and focused
Images: none
Thoughts: going to gradually move on to intermediate (again) starting the next time I do Warrior Wellness.

[earnold8]

Aug. 12
9:00 PM
office
Energy: 9
Slubbells:
forward back pendulum with lunge 2x5 each arm
2sets double clubbells x5 per leg=10 swings with both
clubbells with 5 lunges per leg.
basic 4x10 overhead
forward back pendulum 4x10 with double clubbells
Rest 1 minute between sets
RPE: 1
RT: 9
RPD: 1
Sensations: left foot--big toe and one next to it got a Charlie horse while I was lunging on that leg. Hands starting to hurt a bit..like I might be getting calluses or something but nothing is there. Otherwise felt really good!!!
Feelings: strong and centered
Images: none
Thoughts: I haven't been writing that I've been using 2 clubbells but I was using them for everything except the pendulum with lunges until today.

Question: I haven't mentioned this before...but when I got my Clubbells, I didn't get the straps. I have been using them without them and being very careful. Should they have been with them or should I have ordered them separately?

[earnold8]

Aug. 13
didn't do anything. Had a long dentist appointment (2 1/2 hours) and didn't feel great so sat the day out.

Aug. 14
Warrior Wellness beginning video. Didn't get a chance to write about it because I did it when we were supposed to be leaving to go somewhere.

Aug. 15
Clubbells same as the previous time.
Didn't have the chance to write.

[earnold8]

Aug. 16
8:00 PM
office
Energy: 6 (lowest it's ever been so far)
Warrior Wellness beginning + arm twists and feet
RPE: 3
RT: 7
RPD: 4
Sensations: Left heel hurts really bad. Balance was not good today. Very tired. Thigh muscles hurt when doing kneww circles.
Feelings: sleepy
Images: none
Thoughts: Very tired. Only got 2 hours of sleep last night so energy and everything was low. Tomorrow will be better.

[Connie Brown]

Question: I haven't mentioned this before...but when I got my Clubbells®, I didn't get the straps. I have been using them without them and being very careful. Should they have been with them or should I have ordered them separately?
Elaine, I am sorry to just be noticing this.

You should have gotten the straps. I will let Nikolay know and send him to you.

cheers

[NikolayTravkin]

Elaine,

That's exactly right - you should have gotten the straps.
We will ask the manufacturer to mail them to you ASAP.
Could you please confirm to info@rmax.tv your shipping address.
Sorry for any inconvenience.

Best regards,
Nikolay Travkin

[earnold8]

Thanks, Connie and Nikolay!

Aug. 17
7:45 PM
office
Energy: 9
Warrior Wellness beginning + arm twists
RPE: 1
RT: 9 except Egyptian neck-still not sure if I"m doing it right.
RPD: 1 except arm twists: 6 left arm
Sensations: Heel still hurts, but I was better able to do FPBD...better than yesterday. Left shoulder hurt a LOT when doing arm twists but felt fine for everything else. Not sure what's goin on with it...but will continue to do it until it eases.
Feelings: steady and strong
Images: none
Thoughts: I'm sure glad I got more sleep last night. Sitting in a class all day sure makes me appreciate doing my Warrior Wellness!!! It gets rid of all the kinks.

Questions: Does the Clubbell book explain more about what the Clubbell swings are used for in the book? For example, Connie had mentioned doing things for strength, etc. This isn't really explained on the video and that's all I have. Thanks!

[Connie Brown]

Does the Clubbell book explain more about what the Clubbell swings are used for in the book?
Yes, the book explains how to use the different exercises to get specific training results.

Like if you want strength (strength endurance or just plain bulking up) you can do "grinding" exercises at a high RPE and low rep count.

Or if you want cardio endurance you can do "ballistic" exercises at a lower RPE and higher rep count.

Or any combination and there are lots of examples in the "Program Design" chapter.

Also, it is fun to look at the "Program Design Help Desk" to see what programs people come up with. Even if your goals are far from what other people want you can get ideas.

[earnold8]

Thanks, Connie! That was really helpful! I think I'll get the book now, too!

Elaine

[earnold8]

Aug. 19
9:30 PM
office
Energy: 9
Warrior Wellness beg. + arm twists and feet
RPE: 1
RT: 8
RPD: left foot: 4 shoulders on arm twists: 3 Everything else: 0
Sensations: Almost everything felt good but balance was off due to foot pain. It seems to be getting a little better, though. Arm twists hurt, but not until #7....so it's getting better too.
Feelings: a little worried (foot) but calm and steady
Images: none
Thoughts: took yesterday off from everything to try to let my foot heal a bit. I'm on my resting week from Clubbells. I miss them!!! :D

[earnold8]

Aug. 20
8:30 PM
office
energy: 7
Warrior Wellness beg. + arm twists
RPE: 1
RT: 8
RPD: 5
Sensations: I am so stiff today. Arms hurt, legs hurt, foot hurts. My arms felt like lead and hurt. Neck was very crunchy and hurt. I had to do extra neck tilts.
Feelings: sleepy
Images: none
Thoughts: I think a lot of this had to do with sitting for 7 hours a day for the last 5 days. There wasn't much movement and it just got to me. I am so glad that is over!!!

[earnold8]

Aug. 22
8:30 PM
office
Energy: 9
Warrior Wellness beginning + arm twists and finger waves
RPE: 1
RT: 9
RPD: 3 arm twists, 0 everything else
Sensations: still feeling some pains in my upper arms when doing arm twists. At least it has moved away from my neck. Everything else felt good. Balance was hugely imporved. My heel feels much better today.
Feelings: steady, strong
Images: none
Thoughts: I am just realizint that I have not woken up with shoulder/arm pains in a really long time. Before doing this I was in pain daily.

[Dan Chomycia]

Elaine,

What wonderful news!

[earnold8]

Aug. 25
9:00 PM
bedroom
Energy: 7
Warrior Wellness beg. + arm twists, finger waves and feet
RPE: 1
RT: 9
RPD: 0 for most, 4 for FPBD on left foot and leg lifts standing on left foot
Sensations: Felt very stiff all over although the arm twists felt much better than they have been feeling. Left food hurts a lot. Doing the foot circles helped some. Balance was not very good due to pain in my foot.
Feelings: tired before...better after. Calm
Images: none
Thoughts: I know the stiffness is due to not doing my Warrior Wellness for 2 days and getting back to work. Getting ready for a kindergarten class was tough in 2 days..it meant late nights and very sore feet. By the time I got home I was exhausted...but I know that if I had done it, I would have felt better because I was really tired tonight and after doing this, I felt much better.


Question: Last week was my active recovery week. I haven't done any clubbells this week yet either. I was concerned about my arm twists hurting and being so tired, I decided to wait a few days. Is this ok?
Also, I'm wondering how to go about deciding what to do next. I have done the basic swing, the front/back pendulum and then added the front back pendulum with lunges. Those felt great, but now, where do I go from here? Thanks!

[Scott Sonnon]

Yes, that's okay.

Now it's time for Swipes.

Keep up the good work.

[earnold8]

Thanks, Scott! I am taking it easy this week and will start a new cycle next week. I guess the next step will be arm casts since I haven't done that yet. The swipes will come after that. It's a plan for the next two cycles.

Aug. 26
8:30 PM
office
Warrior Wellness beg. + arm twists
Energy: 9
RPE: 1
RT: 9
RPD: 1
Sensations: Feeling MUCH better! Arm twists, although, still hurting a bit, seem to have eased up a lot. Balance was much better because my feet weren't hurting as bad. Neck sounds cruncy but actually feels really good when doing these movements. All in all, it felt great!!!
Feelings: steady, clear
Thoughts: I think taking the extra time to work on WW rather than moving ahead with the next clubbell session might have been a good plan. I am feeling a lot better. It took a little while to ease up whatever tension I was holding, but it is easing.
Images: none
Questions: none

[Connie Brown]

Thoughts: I think taking the extra time to work on Warrior Wellness rather than moving ahead with the next Clubbell session might have been a good plan. I am feeling a lot better. It took a little while to ease up whatever tension I was holding, but it is easing.
Images: none
Questions: none
Funny how that works. WW is just as important as swinging!

It was so fun at Epsilon. When we were doing the club exercises, the coaches would sometimes stop and point out how a particular swing, relates to WW and how you really do need freedom of motion in your joints.

Like with a heavy club doing side swings. Your hips 'check' to counterbalance the swing, and it is JUST like the hip check from WW. Too cool to see it in action.

[earnold8]

Thanks Connie! I love hearing all of your experiences with Warrior Wellness and CST.

Aug. 27, I did Warrior Wellness beg. but didn't log it. Things were good.

Aug. 28
9:30 PM
office
Energy: 8
Warrior Wellness beginning + extra finger circles, finger waves and arm twists
RPE: 1
RT: 9
RPD: 0 for most 4 for arm twists

Clubbells: 3x5 basic
1 minutes rest between sets
RPE: 1
RT: 10
RPD: 0

Sensations: Arms hurt when doing arm twists. They feel very stiff and almost impossible to hold up during this. Did 3, then put them down then 3, etc. Got through them though. All other arm/shoulder circles felt good. Balance a little better but not as good as it was before my foot started hurting. Foot feels a little better.
Clubbells felt really good!!!!

Feelings: strong and steady
Images: none
Thoughts: I did the Clubbells to get back to it before starting my new cycle this week. It's been 2 weeks and felt the need to swing but not to move on to the new one today. ...just some basic swings. It was worth it!!! On to the Armpit cast this week.

[earnold8]

Aug. 29
10:00 Pm
bedroom
Energy: 9
WW beginning + arm twists, finger waves
RPE: 1
RT: 10 I think I finally got the Egypt. neck
RPD: 0
Sensations: Everything felt great, including the arm twists! No pain today for the first time.

Feelings: relaxed and calm. Steady
Images: none
Thoughts: A fairly relaxing day with no pain. I think it helped a lot.

[earnold8]

Aug. 30
8:30 PM
office
Energy: 9
Clubbells:
armpit cast
5x5, rest 1 min. between sets

basic
3x10 rest 1 min. between sets

Armpit cast:
RPE: 3
RT: 7 (right arm was better than left)
RPD: 1

Basic:
RPE: 1
RT: 10
RPD: 0

Sensations: left arm was unsteady on armpit cast. It got a little better toward the last set but still not very steady. Basic felt really good.

Feelings: calm and steady
Images: none
Thoughts: none

[earnold8]

Aug. 31
10:00 PM
office
Energy: 9
Warrior Wellness beg. + arm twists and finger waves
RPE: 1
RT: 10
RPD: 0

Sensations: This really felt good today. It has really become second nature. My arm muscles hurt from the armpit cast yesterday...it's a good hurt.
Feelings: calm, clear, steady
Images: none
Thoughts: Time to baby step-more-into the intermediate tape.

[earnold8]

Sept. 1
9:30 PM
office
Energy: 9
CST
armpit cast 5x5 one arm at a time
basic 2x10
1 minute rest between
RPE: 1
RT: armpit cast: 7 (still better with right arm)
RPD: 1
Sensations: Had tricep pain in my right arm all day. Wasn't sure if I should do this but didn't hurt while doing it.
Feelings: strong, steady
Images: none
Thoughts: nothing other than what I said in sensations