Patti's log

[Pattimeow]

Date: June 1, 2004

Time: 5:30a.m. (before breakfast) 30 minutes workout time

Place: In the garage room at home

Energy level: Low energy; don't feel like doing it; tired

Exercise selection: Treadmill
Sets: N/A 30 minutes (5 minutes running, the rest a fast walk)
Reps: N/A 3.5-4.0 speed on the treadmill
Rest period: none
RPE: 4-5
RT: 8
RPD: 3

Sensation: Legs felt heavy until the last 5 minutes, then felt light. Heart rate up and breathing hard during the run. Ankles a bit sore but not bad, had a toe cramp before starting when putting on my shoes.

Feelings: I opened the curtains next to me, would rather be walking and running outside, or at the beach. Hate that exercise is tied to dieting for me, and don't know how to stop that connection, I want to. Feels like it's too hard to lose weight. Felt anger bubbling up so turned headphone music (Huey Lewis and the News-Sports CD) up full volume. Hate that I can't control some things in my life right now - trying to connect spiritually to the Divine, cannot.

Thoughts: I don't think I like the treadmill, it is only a calorie burner to me. Maybe next time I'll walk/run outdoors instead and see if that 'feels' better.

Images: The beach, running on the beach, surfing.

Questions: Toe cramps (2nd toe in from the big toe), I get these often and am wondering what the cause might be, or how to prevent them? How can I separate exercise from dieting?



Time: 6:50am (after breakfast)
Place: fairy/computer bedroom at home 7 minutes duration of exercise
Energy level: low energy
Exercise Selection: Joint circles: shoulders, wrists, neck, hips, legs, knees, and ankles
Sets: 2
Reps: 10
Rest Period: none/slight
RPE: 2
RT: 3
RPD: 1
Sensations: some cracking in knee and ankles, sore quads
Feelings: hip circles uncomfortable emotionally, too sexual
Images: none
thoughts: I'll be glad when I get the WW tapes, as I feel I'm not doing it right and am also rushing through it to get done.
Questions: none

[Scott Sonnon]

Patti,

Foot cramps are natural since you're using your feet in new ways and the muscles may not be used to it. As you strengthen them, you will discover newfound mobile security, a feeling of protection from tripping or overtreading your ankle.

Reframe the hip circles to be hula-hooping.

[Pattimeow]

Scott,
Thanks! I used to love hula hooping as a little girl. In fact, I might just go buy one. This will be a great way to reframe this. Thank you.

Patti

[Pattimeow]

Date: June 4, 2004

Time: 7:20am Duration: 7 minutes
Place: Living room
Energy level: good but tired

Exercise selection: Neck/shoulders (individually only), WW beg. tape
Sets: 1
Reps: 10
Rest period: none

RPE: 4 (egyptian sideways neck thingies I can't seem to do, feels odd)
RT: 3
RPD: 3

Sensations: Lots of tension in my neck and shoulders and at the end of this I was breathing kind of hard (which I thought was weird since it shouldn't really be cardio work, so maybe I was tensing my breath throughout). Stressed overall, meeting today with assisted care with sister for dad and dad doesn't want to go, I think it affected my movement.

Feelings: none, numb?

Images: none (was watching the WW tape)

thoughts: I"m not doing this right, I feel stiff, this is harder than it looked. Stressed about watching the clock, need to get to sister's house on time for an appt. with asst'd care place.

Questions: Any tips on how to do the sideways neck egyptian movement?

**I wanted to do something after each meal today, but after my sister and I got back home to dad after the appt., dad, sis and I ended up in a complete meltdown, crying, and so the rest of the day as I cared for dad I just felt exhausted and depressed.
I'll see if i can do it 3 times tomorrow.

[Scott Sonnon]

Initially, the muscles resist release. They react by clamping down a little harder initially. Keep practicing and they'll release. The emotional stress you feel may be triggered by your muscles resistance to release of your tension. It will happen... incrementally.

Imagine trying to listen to someone immediately to your right or left. Move your ear closer towards the imaginary sound. Work on twisting your neck less and less and not tilting your head.

[Pattimeow]

Date: June 5, 2004

Time: 7:55am (approx. 1 hour after breakfast)
Place: living room
Duration: 15 minutes
Energy Level: Real good; energy flowing
Exercise Selection: Continuation with WW video: arm stretches; arm sicrcles simultaneously; elbow circles individually and together; wrist and finger circles.
Sets: 1
Reps: 10
Rest period: 1 minute after arm circles, it felt hard to wait. Then 1 minute after all the elbow circles.
RPE: 5 (backward arm circles harder)
RT: 4 (bacwards movements on arm and elbow circles done poorly, 2)
RPD: 3 (Backwards arm circles experienced some discompfort around back elbow area right above the back of the elbow)
Sensations: Tension seems to be hanging onto muscles, especially in the back of my neck. Very little feeling of "release"; breathing harder, heart rate faster; at end of doing elbow circles biceps were tight/sore a bit.
Feelings: Husband will wake up soon, and I want to be done before that, as I don't want him to ridicule me again.
Images: None (Watching WW video, so I think once I get to know the movements without the video I'll be able to focus internally easier.)
Thoughts: I love the thoughts flowing through me about how music relateds to CST movement. Thinking about how a "sound envelope" relates:
Very few sounds in nature have a constant volume or amplitude. A sound usually takes awhile to get up to full energy and then, after lasting awhile, some time to wind down. This distribution of energy over time is called the sound's "envelope". the shape of the envelope can give a very characteristic quality to the sound itself. Compare for instance, the sound of a gun to that of a gong. The gunshot has a very abrupt beginning and a very quick decay after the shot is fired. The gong by contrast, has a very slow attack as the gong warms up, and sound decays very slowly after the loudest volume is reached.
I think in my exercise addiction days I was more like a gunshot, LOL!
Anyway, I was thinking about our "movment envelope" and how it too takes awhile to get up to full energy and then after lasting awhile, some time to wind down. And I love the thought of this distribution of energy over time creating our "movement envelope", and that the shape (4 stages: attack, decay, sustain, and release) of this envelope can, like sounds, give a very characteristic quality to the movement itself.
I wish I could chart a sound envelope for you to see, but let me explain it in an analogy form:
Imagine a wave approaching the seashore: as it begins to raise itself and get to its "peak" this is the "attack", as it breaks, this is the beginning of the "decay", and as it rumbles towards shore this is its "sustain", and as it diminishes on shore this is it's "release". A perfect image of a "sound/movement envelope". I love it!
(Scott I wrote the post about "symphonic movement" but did not include this in it as I was not sure what you would think of it, but I can reply to that post and add this if you like my thoughts here, and if not no big deal, I am loving it, LOL!)



Time: 12:44pm (after lunch)
Place: living room
Duration: 10 minutes
Energy level: focused, medium energy, a little tired
Exercise Selection: Continuation of the WW video: chest movements, waist side ot side, spinal twist and tilts, thrusts, him circles, and hip tilts
Sets: 1
Reps: 10
Rest: 1 minute after tilts
RPE: 3
RT: 5
RPD: 2
Sensations: On side to side waist movements have some soreness on the right side of my back (most likely from bathing and blow drying 2 cats earlier today); sweating some
Feelings: hip movements/circles were not as uncomfortable emotionally as last time (imagined the hoola hoop).
Images: none (watching the WW video)
thoughts: Glad husband is gone some today, yay!
Questions: none

**Well, I got 2 in today. My neck was quite sore and cracking/locking up? So I just decided to leave off the 3rd time doing WW movment tonight. I will try for 3 times tomorrow.

Patti

[Scott Sonnon]

Would you be willing to put together a short article on "movement envelope"? It's a beautiful concept you've created!!!

[Connie Brown]

Yes Patti, a very cool area for exploration.

I am thinking how each WW exercise can have a different envelope depending on its tempo and range of motion.

And later with the Clubbells, the "envelope" of a clean to order is quite different from a basic swing. And just think what happens with combination swings! the combo can have an envelope and each component swing can have one too.

Someday when we can range conversationally pretty far afield I will bore you with the similarities in the envelope between bluegrass banjo and the bagpipes, and what Lester Flatt did with his lightning "grammar" attack grace notes and use of the drone (5th string) that makes an amazingly similar effect to that of other celtic instruments that also use grace notes as the attack and ....

[Pattimeow]

Would you be willing to put together a short article on "movement envelope"?

Scott, since I am new to CST I don't really feel I can add anything to what I wrote. So, maybe later on when I have more of a "feel" for the movement envelope I can write something up. Thanks for your encouragement.

Patti

[Scott Sonnon]

Sounds good. It's a beautiful quote nonetheless. Why not just add what you've already written above in a couple paragraphs as a new post to your symphonic movement thread?

[Pattimeow]

Why not just add what you've already written above in a couple paragraphs as a new post to your symphonic movement thread?

Okay Scott, I will do that. thanks, Patti

[Pattimeow]

Date: 6-6-04

Time: 7:25am
Place: living room
Duration: 10 minutes
Energy level: low/tired
Exercise Selection: Continuation of WW Video: leg swings; knee circles; ankle circles; whole body 4 corner balance drill
Sets: 1
Reps: 10
Rest Period: 1 minute after ankle circles and 1 minute after legs on whole body balance drill
RPE: 5 (found 'whole body balance drill' difficult)
RT: 4
RPD: 2
Sensations:On forward leg swing the right knee cracks and ankle circles ankles crack
Feelings: hate having to rest, LOL!
Images:none, watching WW video
Questions:
1. On the whole body 4 corner balance drill, while holding leg to the side I feel like I might be leaning too far left, any tips?
2. What does it mean when my joints crack so much?


Time: 2:55pm
Duration: 7 minutes
Place: living room
Energy level: good
Exercise Selection: WW beggining tape all head and all shoulder movements
Sets: 1
Reps: 10
Rest: none
RPE: 3
RT: 6
RPD: 1
Sensations: My left arm does really well with backwards circles, the right arm needs more work. Both arms backwards together is akward. Egyptian head movement - still can't quite get it, feels like I am barely moving it.
Feelings: Joy and laughter at my cat Belle, who is chasing my arms with her eyes. She thinks I am playing with her. Then she looked at the T.V. screen at Scott as if to say, "Whoa! He's playing with me too! Kewl!" The expression on her face was priceless!
Images: none
thoughts: none
Questions:
How big a movement is the Egyptian supposed to be? Mine is very slight, otherwise I feel I'm straining.


Time: 8:00pm
Duration: 10 minutes
Place: living room
Energy level: sluggish, ate a big dinner
Exercise Selection: WW Beg. video: elbows/wrists/fingers/and chest
Sets: 1
Reps: 10
Rest: none
RPE: 6
RT: 6
RPD: 2
Sensations: the thrusts really felt good tonight. I got a better full range of motion on them and could actually feel tension releasing from the inner core of my body.
Feelings: Feeling sad and blue and lonely about my relationship with my husband.
Images: none
thoughts: none
Questions: In the video you go pretty fast on the repititions; is it necessary to get each movement up to a certain speed? And if so, why?


Thanks! Patti

[Scott Sonnon]

On the whole body 4 corner balance drill, while holding leg to the side I feel like I might be leaning too far left, any tips?
What does it mean when my joints crack so much?
How big a movement is the Egyptian supposed to be? Mine is very slight, otherwise I feel I'm straining.
In the video you go pretty fast on the repititions; is it necessary to get each movement up to a certain speed? And if so, why?

Patti,
*Try holding on to a chair to keep yourself level.
*It typically means that the movement decompresses them, causing the fluid to suddenly rush in to them. It can mean other things as well, but this is typically the general issue.
*Keep moving slight. It only makes it worse to strain, and better to relax.
*No. Go slowly and smoothly for yourself.
Keep up the great work!

[Pattimeow]

Date: 6-7-04

Time: 9:42am
Duration: 10 minutes
Place: living room
Energy level: good
Exercise selection: WW beg. video: hips; legs; knees; ankles; whole body
Sets: 1 (did whole body section twice through though)
Reps: 10
Rest: none
RPE: 4
RT: 6
RPD: 1
Sensations: All felt great! Practiced whole body while gently (barely) holding onto the edge of my piano. I felt steadier doing this and was then able to have better balance and a smoother range of motion.
Feelings: the movement feels good. I feel clear, focused and fluid
Images: none
thoughts: none
Questions: none


Time: 4:24pm
Duration: 10 minutes
Place: living room
Energy level: low, tired
Exercise Selection: WW beg. video; head/neck; shoulders (indiv. and together); elbows (indiv. and together)
Sets: 1
Reps: 10
Rest: none
RPE: 6
RT: 6
RPD: 2
Sensations: I feel I won't ever get the Egyptian movement; I don't think my neck knows how to move that way (side to side). Shoulder and elbow movements felt smoother this time. I still have tension in my neck.
Feelings: thirsty
images: none
thoughts: none
Questions: none

**I did not do WW tonight as I am utterly exhausted. I hate it when I can't do what I intend to do, but I am just too tired. I know it is progress not perfection, need to keep reminding myself of that one. :wink:

[Scott Sonnon]

Keep faith, Patti. The laternal neck flexion will come!!!

[Pattimeow]

Date: 6-8-04

Time: 6:44am
Duration: 10 minutes
Place: living room
Energy level: medium
Exercise Selection: WW beg. video: wrists; fingers; chest; spine; hips; legs; knees; ankles
Sets: 1
Reps: 10
Rest: none
RPE: 4
RT: 7
RPD: 1
Sensations: anxious tummy
Feelings: anxious, a bit down, have an appt. to take dad to the assisted care place with sister this morning
Images: none
thoughts: none
Questions: none


Time: 3:01pm
Duration: 8 minutes
Place: living room at dads while caregiving
Energy level: sluggish
Exercise Selection: used notes from the video, but no video; whole body; head; neck
Sets: 1 (worked 2 times through the whole body drill)
Reps: 10
Rest: 1.5 minutes after the whole body drills
RPE: 3
RT: 5
RPD: 2
Sensations: better at whole body balance
Feelings: Sad, angry, hurt, embarrassed to do this in front of my dad
Images: none
thoughts: don't want to bother with this right now, but doing it anyway
Questions: none


Time: 8:19pm
Duration: 10 minutes
Place: living room
Energy level: lowish
Exercise Selection: WW beg. video: shoulders; elbows, wrists; fingers; chest/spine up to the sideways tilts
Sets: 1
Reps: 10
Rest: none
RPE: 4
RT: 9
RPD: 1
Sensations: felt fluid physically as if the movements were connected as a part of each other, like a symphony (symphonic movement)
Feelings: Very sad when I started; very serious about the movements; clear and focused. When finished felt peace and comfort.
Images: Saw and felt a large angel behind me with beautiful huge blue wings, all different shades of blue, but not solid, translucent - bluish fluid light - his wings circled around me as if to "hold" me, but did not touch me. As I took in breaths the bluish light flowed from his wings into me and I became peaceful inside and very comforted.
Thoughts: none
Questions: none

[jodie]

Amazing, Awe inspiring.
Openning in sooo many ways,
You must be on the right path, a good omen.
Jodie

[Connie Brown]

I became peaceful inside and very comforted.
wow you are so ready for this. It's like watching someone fly.

[Pattimeow]

Thank you,
You know (well Connie does :wink: ) I have had body image issues throughout my recovery, and it always hindered me in many ways. But there is a big issue (elephant in my living room) that I am currently facing and coming out of denial. Part of coming out of that denial was my desire to actively participate with CST. While at Radiant Ranch I could not do the movements (because I was embarrassed of my body), yet wanted to be involved (a part of) so much.

Anyways, when I returned from ranch something big shifted inside me and I was ready to face my denial about a situation and find support for myself to become stronger with dealing with it.

I am so grateful for the encouragement here. I know I am really just beginning this journey of creating a symphony with my body, but i can already feel the changes taking place. And Connie yes, I do feel like I am beginning to fly. And just knowing I have angels like the one in my image yesterday gives me much peace. I also felt "assurance" from this angel that I can "draw" upon his comfort any time through meditation. I can "breathe him".

Thank you for being here.

Love yah, Patti

[Connie Brown]

I had a similar "lightening up" when I found the kind people in this Tribe too, Patti. I felt like finally I didn't have to carry whatever heavy baggage around body issues all alone any more, somehow. Even though the work is happening my myself in my house!

Just the fact that there are other people who are working on getting stronger, and who "get it", and who will support us if we feel weak, wobbly, and unprotected without the baggage, is a great feeling.

[Scott Sonnon]

Patti,

That was simply beautiful!

[Pattimeow]

Date: 6-9-04

Time: 8:07am
Duration: 10 minutes
Place: living room
Energy level: medium
Exercise Selection: WW beg. video: hip tilts; legs; knees; ankles; whole body
Sets: 1
Reps: 10
Rest Period: none
RPE: 4
RT: 8 (6 on whole body)
RPD: 1
Sensations: Left ankle cracks, but not as much as before; feel physically energized
Feelings: energized; fluid; determined
Images: none
thoughts: none
Questions:
1. When logging my energy level am I supposed to rate it 1-10 with 1 being the lowest energy and 10 being full of energy? Rather than rating it with words only?
2. On the whole body 4 corner drill: When my leg is out to the side you say toes towards the back - does this mean your heel faces the floor and your toes are pointed straight upwards? I don't feel my feet burning as you suggest, but my quads, am I maybe doing something incorrectly?


Time: 2:58pm
Duration: 10 minutes
Place: living room
Energy level: average
Exercise Selection: WW beg. video; head; shoulders; elbows
Sets: 1
Reps: 10
Rest: none
RPE: 4
RT: 8 (3 on the Egyptian, argh!!)
RPD: 2
Sensations: Left arm a bit tight; too full from lunch
Feelings: calm, focused
Images: none
Thoughts: guys are waiting for me to finish so we can go miniature golfing
Questions: none


Time: 8:55pm
Duration: 10 minutes
Place: Garage room (guys were using video machine to watch a scary movie) :shock:
Energy level: low
Exercise Selection: beg. WW notes only no video: wrists; fingers; chest; spine; hips; legs; knees; ankles
Sets: 1
Reps: 10
Rest: none
RPE: 3
RT: 8
RPD: 1
Sensations: quiet in the garage so felt more focus on my breathing. Tension in back of neck; left ankle cracks still
Feelings: Husband walked in on me right when I was doing my hip circles - felt immediate shame (his look did not help any) - told him to leave that I don't do this in front of others, he left. :oops:
Images: none
thoughts: thinking about Kevin (my son) going to Iraq, only 3 more days then he has to leave :cry:
Questions: none

[Scott Sonnon]

Patti,

Try to describe your energy levels in words.

In the lateral position of the 4CBD, try and point your toes backwards which will rotate your heel forwards.

You're doing great! Be proud of your graceful power!!!

[Pattimeow]

Scott,
Thank you! I really appreciate your encouragement along this new path of CST movement.

Warmly,
Patti :D

[Pattimeow]

Date: 6-10-04

Duration: 10 minutes
Place: living room
Energy level: good/medium
Exercise Selection: WW beg. Video: head, shoulders, elbows, wrists, fingers
Sets: 1
Reps: 10
Rest: none
RPE: 3
RT: 8 (5 on the Egyptian - better!)
RPD: 1
Sensations: smoother on range of motion. Slight neck tension. I love th finger movements, it brings out the musician in me, LOL!
Feelings: some sadness; upset tummy; steady and strong; determined; some anxiety
Images: none
thoughts: Looking at family photos on the wall, and thinking about the past and how all the kids are grown now, etc.
Questions: none


Time: 2:20pm
Duration: 6 minutes
Place: at the beach :)
Energy level: medium
Exercise selection: (from memory WW beg.) - wrists; fingers; ankles; head
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 8
RPD: 1
Sensations: chose only the movements that felt comfortable for me to do in public; noticed that the Egyptian was easier to do while sitting down, rather than standing
Feelings: calm, but self-conscious
Images: none
thoughts: Hope no one is looking at me :roll:
Questions: :?: Why would the Egyptian be easier sitting down? And do you recommend a certain body posture (ie: sitting, standing, lying down) for it?


Time: 7:57pm
Duration: 10 minutes
Place: living room
Energy level: low/tired
Exercise Selection: WW beg. video: chest/spine, hips, legs, knees, ankles, whole body
Sets: 1
Reps: 10
Rest: none
RPE: 4
RT: 8 (6 on whole body)
RPD: 1
Sensations: not much, can't connect tonight. Sunburned back is getting hotter and uncomfortable. Thirsty!
Feelings: Tired; fat; blobby
Images: none
thoughts: none, too tired to think
Questions: none

[Scott Sonnon]

Different people have different tension chains. Your chain may be activated while standing limiting your neck mobility. Good discovery!

[Pattimeow]

Date:6-11-04

Time: 8:22am
Duration: 10 minutes
Place: living room
Energy level: good
Exercise selection: WW beg. video: head; neck; shoulders; elbows
Sets: 1
Reps: 10
Rest: none
RPE: 3
RT: 8 (6 on the Egyptian)
RPD: 1
Sensations: felt strong; movements fluid; backward movements have improved a lot
Feelings: clear; focused; energetic
Images: none
thoughts: my cat Jack Frost is meaowing at me, it is funny and my cat Belle is wanting to play
Questions: none


Time: 8:45pm
Duration: 15 minutes
Place: living room
Energy level: sluggish; low; too full from dinner
Exercise Selection: WW beg. video: wrists, fingers, chest, spinal, hips, legs, knees, ankles, whole body balance drill twice through
Sets: 1
Reps: 10
Rest: per video
RPE: 4
RT: 8 (6 on whole body balance drill)
RPD: 1
Sensations: Tired, everything is tired, mind, body and emotions. did better on the whole body balance drill.
Feelings: tired, down, too full, heavy
Images: none
thoughts: thinking about Kevin leaving on Sunday plus Sunday afternoon moving dad to an assisted living home. So much sadness. :cry:
Questions: I noticed on the 4 corner balance drill that when you move your leg from the front to the side it is not directly to your side, but kind of 1/2 way between the front and the side of your body, do I have this correct?

**I did not get in 3 times of movement today so tried to catch up some by adding 5 more minutes to tonight's workout. :wink:

[Pattimeow]

Date: 6-12-04

Time: 8:37am
Duration: 11 minutes
Place: Garage room
Energy Level: Very good
Exercise Selection: WW beg. level using Connie's notes from the video: head, neck, shoulders, elbows
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 9 ( 7 on the Egyptian)
RPD: 1
Sensations: I find that simply standing with my buttocks against something (sort of leaning/sitting), like I did using the washing machine today, makes the Egyptian much easier to do. Noticably less neck tension overall this morning.
Feelings: Clear; focused; fluid
Images: Was looking out backyard window at the most beautiful orange/yellow rose.
thoughts: I am improving a lot on the fluid range of motion with the movements today. I hope to explore more and deepen the Egyptian movement. And I'm getting excited to purchase the clubbells and soon begin exploring with them.
Questions: I was re-reading how to do our logs here. I noticed that our "drifting thoughts", "flashbacks", and "impressions", ought to be logged under the "Images" section. I had been logging my drifting thoughts under the "thoughts" section. but the "thoughts" section I now see is specifically for waht I conclude about the practice session, and what I want to explore/deepen. Do I have this correct now?


time: 1:56pm
Duration: 10 minutes
Place: living room
energy level: good, a little tired
Exercise selection: WW beg videos: both elbows, wrists, fingers, chest, spine, hips, leg swings
Sets: 1
Reps: 10
Rest: per video
RPE: 3
RT: 9 ?
RPD: 1
Sensations: feels great; slight headache due to crying this morning; movements feel fluid
Feelings: fluid; clear; focused; emotionally tired
Images: glanced over at some of my wedding photos, whew, seems like so long ago, we look like kids, we were kids
thoughts: the practice session went well. I need to work on, concentrate on more balance with leg swings.
Questions: none

Time: 7:40pm
Duration: 11 minutes
Place: living room
energy level: low, tired, too full
Exercise selection: WW beg. video: knees, ankles, 4 corner balance whole body, head, neck, individual shoulders
Sets: 1
Reps: 10
Rest: per video
RPE: 3
RT: 8 (7 on balance)
RPD: 2
Sensations: Ate too much food for dinner, feel sluggish. Some discomfort/pain in lower back, but is most likely due to stress settling there.
Feelings: a bit down as Kevin leaves tomorrow and dad goes into an assisted living; sad, very sad tonight
Images: none
thoughts: Still want to get better at balancing
Questions: none

[Scott Sonnon]

All good, Patti!

[Pattimeow]

Scott,
I asked this above but thought I'd ask again as I didn't see an answer to it, and wasn't sure. And I want to get it right! :lol:


I noticed on the 4 corner balance drill that when you move your leg from the front to the side it is not directly to your side, but kind of 1/2 way between the front and the side of your body, do I have this correct?

Thanks for your time,
Patti

[Scott Sonnon]

I missed your question, sorry.

Begin with that 45 degree angle between front and directly side. As you get more comfortable, more it farther towards the side, leading with the toes.

[Pattimeow]

Thank you Scott.

[Pattimeow]

Date: 6-13-04

Time: 6:30am
Duration: 25 minutes
Place: living room
Energy level: good, energetic
Exercise selection: WW. Beg. video, entire video
Sets: 1
Reps: 10
Rest: per video
RPE: 3
RT: 9
RPD: 1
Sensations: Seem to do better each time with range of motion and fluid movements. Not much cracking of joints any more. Body feels somehow "whole", hard to explain
Feelings: Sad, taking Kevin to the airport this a.m.; teary; anxiety; yet clear and focused
Images: Shared my angel w/wings of blue light with my son Kevin; hugged; the angel is *holding* us, we will be safe; also husband walked into the living room and did a few fo the CST movements with me (I said nothing, he was curious, LOL!). He couldn't do the finger circles as he has arthritis, he laughed at trying them. I suggested that if he continued it would help.
Thoughts: Continuing to focus on balance and the Egyptian to improve range of motion etc.
Questions: none

[Sue]

also husband walked into the living room and did a few fo the CST™ movements with me (I said nothing, he was curious, LOL!). He couldn't do the finger circles as he has arthritis, he laughed at trying them. I suggested that if he continued it would help.
This is great that he tried it, Patti! Phil likes to make comments while I do it, making fun of the moves, and I've had to banish him from the room or commit him to silence. :) But then the other day we were talking and he admitted he was intrigued, but would let me do it first and "test drive" it, and if I didn't give up on it, maybe he'd try it too. That's how he got involved in Radiant Recovery too - waiting to see if I fell on my face first. :)

[Pattimeow]

Yes Sue,
My husband ridicules me and the movements too. And when he does this I also banish him from the room. :wink:

This is about MY recovery, so no one is going to stop me!

Patti

[Pattimeow]

Date: 6-15-04

Time: 9:25am
Duration: 25 minutes
Place: living room
Energy level: very low/exhausted/tired
Exercise Selection: WW beginning Video, in its entirety
Sets: 1
Reps: 10
Rest: per video
RPE: 3
RT: 9
RPD: 1
Sensations: Crackling in back of neck - holding tension there as I can feel the tightness; slight headache; whole body feels tired today deep in my "core", maybe more than physical tiredness. :wink:
feelings: tired; weary; determined; focused; missing Kevin terribly
Images: Thinking about all the housework I need to catch up on today (theraputic cleaning, LOL). Looking at my family photos on the wall and thinking of times past. I miss my kids.
thoughts: Was exhausted yesterday too so skipped CST yesterday. Even though still tired it felt good today. Hope to improve on my 4 corner balance drill some more. I am looking forward to step 4 - clubbells, probably the end of June. My plan is to continue doing the WW beg. video in its entirety each day for two weeks before moving on, as I think that is what step 3 is. ??
Questions: Step 3 is to do the entire beginning WW video once a day for two weeks, is this right?
Scott you said on step 3:

As you get steadier, notice which time of day you have the most energy. This will be the window you will introduce the Clubbells into. You are going to lead from strength and have a Clubbell training session 3 times a week. You will continue to do the WW exercises the other four days.

My question regarding this is: I am simply to "notice" that energetic time of day for me, but not DO the clubbells until step 4, is this right? And I'm sorry, I forget, but is it on step 4 that I introduce the intermediate WW video and movements?

Thanks!
Patti

[Scott Sonnon]

Patti,
There are quite of few things that you are getting confused. Rather than answer your questions in part with the hopes that we corrected any confusion, please re-read the "Getting Started" article. All of the answers to your questions are there.

[Connie Brown]

also Patti when you go read that, if it is unclear, can you splain why?

[Pattimeow]

There are quite of few things that you are getting confused. Rather than answer your questions in part with the hopes that we corrected any confusion, please re-read the "Getting Started" article. All of the answers to your questions are there.



also Patti when you go read that, if it is unclear, can you splain why?

Well Connie, no not really. I'm really sorry. I think I am in the middle of a few "day 4's" (being that I felt hurt and cried when I read your two responses, <smile>), so I'll just keep doing what I *think* I am supposed to do and just keep re-reading the "getting started" post, and hopefully I will get it. I should be feeling better (balanced biochemistry) by the end of the week. I've had quite a few 'big things' this last week, thus the "day 4's". Thanks for your patience.

Patti

[Connie Brown]

Okay Patti, take good care. I apologize for heaping homework on you!

[Pattimeow]

Date: 6-16-04

Time: 9:43am 25 minutes
Place: living room
Energy level: good
Exercise selection: WW beg. video, all
Sets: 1
Reps: 10
Rest: per video
RPE: 3
RT: 8 (except the Egyptian)
RPD: 1
Sensations: Neck tension; tight on the spinal tilt today; leg swings and lifts to the side felt real good.
Feelings: Angry, hurt; want to coil away and hide someplace; want to disconnect from these feelings, can't
Images: Made a connection to why the anger and hurt (other than the 4 day thing) -- I'm transferring my experiences with my husband in public with Scott's comments. My husband will often cut me down (i.e. make me look stupid) in front of others in public by saying things that appear to show that I am dumb. I know Scott didn't mean it this way, but I realized as I worked through my movements today that *I* was transferring one situation onto another. I need to learn that all men are not my husband, that some men are actually on my side trying to help. I wasn't going to share this because it feels "wrong", and I don't know you Scott very well, so I want you to know that I really appreciate all the time and effort you are taking with me, such a little newbie, struggling. Thank you.
Thoughts: don't like these emotions, but the movements felt really good. I hope to continue improving on the Egyptian and the 4 corner balance drill. I also plan, this coming weekend to take some extra time and read the "getting started" post again, for probably the 5th time, but slowly, really slowly, to see why I'm not getting what it is saying. I know I am not stupid, maybe just worn.
Questions: none

* I'm crying now, as it felt a little scary to share my "real" stuff. I knew when I was in the room at ranch with the CST session that this would be a really important piece to my healing. Thank you for your patience while I walk through it.

Love, Patti

[Scott Sonnon]

Patti,

Congratulations on such a wonderful insight you've had, and thank you for sharing it! We're here for you!

[Pattimeow]

(Thank you for being here for me Scott)

Date: 6-17-04
Time: 9:30am 28 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning movements, I used Connie's notes, but did a lot of it by memory too, did entire beginning set. I did this while listening to Josh Groban's CD "Closer".
Sets: 1
Reps: 10
Rest: 2 minutes after shoulder stretches. And 1 minute at the end of the workout.
RPE: 2/3
RT: 9/10 (5 on the Egyptian, getting better a bit)
RPD: 1
Sensations: Back of neck feels a bit tense. Shoulder circles felt invigorating. The movements with music felt more fluid to me as if all were connected (like a dance). I was more aware of my breathing. Hip circles felt like freedom today - what a change from the first time!! Yay! And my balance was beautiful, and flowed, b-e-a-u tiful!!!
Feelings: Free; connected; beautiful
Images: During 2 imnute resting period I closed my eyes and saw the ocean/beach, the waves, the seagulls, the light reflecting on the water - I felt a part of it, as if we intertwined each other. Later on a thought came of - What is love anyway? I want to know what real love is, and what it isn't.
thoughts: Today's session was more fluid. I want to continue doing it to music, eventually having every movement down by memory, in my "molecules". I feel the beginning of this happening today.
Questions: none

[Pattimeow]

Date: 6-18-04

Time: 11:20am 25 minutes
Place: living room
Energy level: good
Exercise selection: WW beginning level - all - done by memory and to music, kept Connie's notes if I needed them nearby
Sets: 1
Reps: 10
Rest: 2 minutes after shoulder stretches
2 minutes at end of workout (while holding my kitty Jack :D )
RPE: 3
RT: 9 (6 on the Egyptian)
RPD: 0
Sensations: Further range of motion today, feels fluid.
Feelings: hurting emotionally; some anger seeming to be underneath the hurt. Started sobbing during the 2 minute rest I took after the shoulder stretches.
Images: Running fast through a field of purple flowers; wearing a beautiful flowing comfortable dress - just running and running, feeling as though I wanted to keep running until I couldn't any more, collapsing.
thoughts: Todays session I felt strong, envisioned holding clubbells. I want them, maybe i "need" them. :wink: I'm going to order them today.
Questions: The beginning workout feels real good now, and I've got it by memory pretty well, was thinking of continuing it by memory through this weekend and then starting the intermediate WW video, would this be good?

[Connie Brown]

hurting emotionally; some anger seeming to be underneath the hurt. Started sobbing during the 2 minute rest I took after the shoulder stretches.
was the feeling connected to the movement specifically, or was it more like any movement at all helped release from the life tension you are going through? (a lot, I know). I am just curious.


The beginning workout feels real good now, and I've got it by memory pretty well, was thinking of continuing it by memory through this weekend and then starting the intermediate Warrior Wellness video, would this be good?
The progression from WW Beginner to Intermediate is not about whether the moves are memorized, but how smooth they are. Is the range of motion for each joint, fully "recovered," that is, smooth and full maximum circle, with no clunks, twinges, hot spots, or sore spots?

It is more typical to spend 3-6 months on the beginner level. Depends on where you started. If your range of motion was quite "covered up" it would take more time. I spent 4 months and that was a little long but still very worthwhile.

If the motion is "recovered" at the beginner level, then yes you move to intermediate for "coordinating" the range of motion.

In other words, the CBs and WW are sort of parallel; you don't have to go to next steps with them both together necessarily. You still do a WW level that is appropriate to your joint motion.

Is that what you were asking?

[Pattimeow]

was the feeling connected to the movement specifically, or was it more like any movement at all helped release from the life tension you are going through? (a lot, I know). I am just curious.

I'm not sure what you mean when you ask if the emotion was connected to the movement specifically. If it was, what would I experience?

I think it was more the other option though. I think somehow the movement allowed an "open door"??? for the release of the emotions, like pushing the start button on the washing machine. I mean you can have the laundry, water, and soap all in there, but it doesn't start washing until you push the start button and it "moves". Does that make sense? I don't know. Sigh.


Is the range of motion for each joint, fully "recovered," that is, smooth and full maximum circle, with no clunks, twinges, hot spots, or sore spots?

It is smooth, yes. I don't know what you mean by "clunks, twinges, hot spots"? My joints sometimes 'crack' a little bit. Nothing is sore at all. I do experience muscle burning (?) in my quads sometimes, like on the leg swings and balance drill, and knee side swings, where a lot of my body weight is on one leg, but it is not sore. As far as "maximum full circle", I feel that it's probably the best it's going to get. I think I'm doing pretty well with them, the "complete range of motion", except for the darn Egyptian, that one frustrates me. :wink:


It is more typical to spend 3-6 months on the beginner level. Depends on where you started. If your range of motion was quite "covered up" it would take more time. I spent 4 months and that was a little long but still very worthwhile.

I read your first sentence and said to myself, "Oh sh**"!! No way! I think I would get very bored doing only the begginning WW movements for 3-6 months! Do you mean that's all we do, nothing else?

When I started I had been surfing some in the ocean, going to the gym, and running some/walking. Is this what you mean by "where you started"? And what does "covered up" mean? Does it mean that you have very little range of motion? Oh gawd, can you help me understand? I don't get the "covered" "recovered" terms.... :?:


In other words, the Clubbells® and Warrior Wellness™ are sort of parallel; you don't have to go to next steps with them both together necessarily. You still do a Warrior Wellness™ level that is appropriate to your joint motion. Is that what you were asking?

Okay. Is what you are saying is that we can start the clubbells even *if* we are simply still doing the begginning WW movements?
I was just asking if now that I feel that the beggining WW movements are pretty easy if I should move on to the intermediate. I suppose I could try the intermediate video and then maybe find out my answer that way, LOL!

Thanks for your reply Connie. I must be the most difficult student. Gawd, I feel like someone is telling me to eat breakfast within the hour again and I am giving reasons as to why I am different. :lol:

Patti

[Scott Sonnon]

Patti,

When you get to Step#5, you can move on to the Warrior Wellness Intermediate program if you feel ready then.

[Pattimeow]

When you get to Step#5, you can move on to the Warrior Wellness™ Intermediate program if you feel ready then.

Sigh, okay.

I will re-read the "Getting Started" post again this weekend, and see if I can see what step I am actually on and what I need to do to get to step 5.

thanks,
Patti

[Scott Sonnon]

Patti,

You're doing GREAT! Just continue to stick to the Steps. They'll serve you right. I did it for 3 months and continued to make discoveries throughout.

[Pattimeow]

Date: 6-19-04

Time: 6:18am 25 minutes
Place: living room
Energy level: Good, but it was before breakfast and I noticed my energy level waning as I did the workout
Exercise selection: WW beginning workout, done to music, by memory
Sets: 1
Reps: 10
Rest: 2 minutes after the shoulder stretches
2 minutes after the spinal movements
RPE: 3
RT: 8 (5 on the Egyptian)
RPD: 2
Sensations: Lower back some slight pain and very tight; could really feel this on the 3 spinal movements. On the knee circles my right knee the cartilage was grinding (this is normal for me), it wasn't painful just noisy.
Feelings: Uncertainty; fear; sadness
Images: lots of thoughts about different things fleeting in and out
thoughts: I have more energy if I do this after breakfast rather than before, but was pressed for a tight schedule this morning. I still need to work on the Egyptian, but don't know how to make it better. And I need to continue working on balance. I want my clubbells. :lol:
Questions: none

[Pattimeow]

Date: 6-20-04

Time: 8:19am 20 minutes
Place: living room
Energy level: high
Exercise Selection: WW beginning workout, done to upbeat music CD - Lonestar "Let's Be Us Again"
Sets: 1
Reps: 10
Rest: 1 minute after shoulder stretches (danced lightly during this and it felt fun) Another 1 minute of rest after hips (danced again lightly)
RPE: 2
RT: 9 (6? on the Egyptian)
RPD: 1
Sensations: biceps and quads burning a bit - feels good. Also I finally for the first time felt my feet begin to burn on the 4 corner balance drill, yay!
Feelings: Joyful; focused; connected to the "now" moment rather than pondering 'stuff'.
Images: none
thoughts: A little rushed, but felt high energy so it still flowed smoothly. I want to start counting to 10 slower on the 4 corner balance drill now that my balance is improving and see if I get more foot burn as Scott suggests will happen when it is done correctly. :wink:
Questions: On the Egyptian I feel like I am moving the top part of my head sideways more so than from my neck, and I still have only slight movement. Any tips on the best way to improve this movement? I am also not sure how to rate my RT on the Egyptian. A 10 for Scott, would be a 30 for me, do we rate our RT on our own "personal" improvement, or???

Thank you!

[Pattimeow]

Date: 6-21-04

Time: 10:19am 22 minutes
Place: living room
Energy level: medium
Exercise Selection: WW beginning workout, by memory, to music
Sets: 1
Reps: 10
Rest: 1 min. after hips; 1 min. inbetween 4 corner drill
RPE: 2
RT: 7 (5 on neck movements)
RPD: 1
Sensations: neck stiff today - when I finished working out my stomach was upset (?) (knots)
Feelings: disengaged; shut down; angry? depressed?
Images: I don't feel like doing this today, but I'm glad I am
thoughts and questions: none

[Pattimeow]

Date: 6-22-04

Time: 10:30am 25 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning video
Sets: 1 (2 sets on the Egyptian)
Reps: 10
Rest: per video
RPE: 2
RT: 9 (5, on the egyptian)
RPD: 1
Sensations: Movements flowed well. I feel like I am straining to do the Egyptian as if my neck just does not move that way, sigh. Balance overall is better and I can feel it coming from the core of my body more.
Feelings: none - couldn't connect emotionally
Images: none
thoughts: I feel like I will never fully get the Egyptian, but am working on it anyways. I did 2 sets of 10 on it, plus tried to do one inbetween each of the other movements but stopped about 3/4 of the way through because I think I was stressing it too much.
Questions: Would it be a good idea to increase sets and/or reps on the movements that I feel I have mastered?

[Scott Sonnon]

Rather than increasing reps/sets on those with which you feel comfortable, concentrate that extra time on those that require slower and smoother work. :wink:

[Pattimeow]

Rather than increasing reps/sets on those with which you feel comfortable, concentrate that extra time on those that require slower and smoother work.

ARGH!!!! :roll: Now I wonder why I wanted to do the easy stuff and not the hard stuff? :oops:

Okay coach! I will do it! :mrgreen:

[Pattimeow]

Date: 6-23-04

Time: 10:00am 28 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning workout, done to a music CD, Josh Groban "Closer"
Sets: 1 (2 sets on the Egyptian)
Reps: 10
Rest: 1 minute after shoulder stretches, and 2 minutes after the spinal thrusts
RPE: 3
RT: 9 (6 on the Egyptian)
RPD: 1
Sensations: Experienced some "crunchy" noises in the back of my neck. Biceps and quads burned during some of the movements. On the hip tilts the cartilage in my right knee was making grinding sounds. Nothing was painful though.
Feelings: I wore shorts and a sleeveless tank top today, when usually I wear jeans and a loose t-shirt. I felt more "aware" of my physical body. On the spinal thrust my body felt..."exposed" - I guess that's the feeling. I saw the reflection of my stomach and had the urge to do weight loss to get rid of it. I want so very much to really be able to love my body and accept her; feel deep sadness, shame and embarrassment.
Images: none
Thoughts: I did better on the Egyptian. I perform it better if I don't watch my reflection while doing it. Knee lifts to the side had a wider range of motion. My balance was really good today, much improved.
Questions: none

[Pattimeow]

Date: 6-24-04

Time: 9:30am 22 minutes
Place: Outside in my backyard on the grass
Energy level: good
Exercise Selection: WW beginning workout
Sets: 1 (2 on the Egyptian, one at the beginning of the workout, one at the end)
Reps: 10
Rest: 1 minute after the finger circles
RPE: 3
RT: 9 (7 on Egyptian)
RPD: 1
Sensations: Crunchy in back of my neck; left shoulder popping a little; hot and sweaty; bit of an upset stomach
Feelings: None, couldn't connect ?
Images: enjoyed the sounds of the birds outside chirping
thoughts: Balance was more difficult outside than in the house, but the Egyptian was a lot easier today, quite a bit more range of motion on it.
questions: none

[Pattimeow]

Date: 6-25-04

Time: 7:50am 35 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning workout, done to music/by memory
Sets: 1 (2 on the Egyptian)
Reps: 10
Rest: 8-10 minutes after the double shoulder circles
RPE: 3
RT: 10 (7 on the Egyptian)
RPD: 3
Sensations: Right knee cartilage makes crunchy noises on hip tilts but not painful. Left upper arm (shoulder) some pain after double shoulder circles and elbows. Sweaty, breathing harder than usual.
Feelings: focused; deep grief

Images: Immediately after the double shoulder circles I burst into tears :cry: and began sobbing. At first I remembered being with my adoptive dad and remembering how he never said "I love you" but bought me lots of stuff. I remembered my blue stuffed snake I named "Marylou" and my playhouse outside, but felt such a vacancy of not having my fathers heart.

Then I had a flashback, it was as if I was re-living this very painful memory (like I was there). I was a little girl maybe not more than 4 years old, and I was in the bathroom with this dad, my doggie had given birth that day to puppies, and some were born dead. My dad yanked me into the bathroom and was forcing me to watch him flush the dead puppies down the toilet. I tried to pull away but he was stronger, pulling me in, makng me watch. I'm feeling deep grief having to watch the puppies go down the toilet, I'm crying "No daddy, no"!

And then I began thinking about how my other dad, my birth dad gave me away for adoption at birth and kept my older and younger sisters. I have such grief over feeling unlovable.

And now realizing this in my current relationship, wondering what is wrong with me that I am so unlovable. Deep grief, sobbing. I feel such abandonment, just like the puppies.

Thoughts: Spending more time on the Egyptian and balance drill is good, both are improving.

Questions: It is now about 3 hours after my WW morning workout. I have pain in my left shoulder and some up into my neck, left side. On a level of 1-10 it's maybe a 4/5. How can I make it go away?

[Scott Sonnon]

Patti,

That must have been very difficult... to deal with that at such an early age. I assume he held you by your arms and shoulders? Probably why the freedom of that movement activated a memory of that horrible event.

Try moving the area. Keep moving it if you stay below an RPD of 5. Exhale, smile, have faith that you're not broken, and that movement heals tension.

We're with you.

[Connie Brown]

((((hugs for Patti))))

a very big release. This is one I would follow up with with a counselor.

Have you seen what Kathleen said about releasing feelings, in Scott's Rage On - Rage Out (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2379)? Your feeling isn't rage, it's feeling unlovable, but Kathleen's idea is the same.

when you are feeling a little better after this initial whoosh this is something the counselor can help with maybe. Mine did for things like this.

love ya

[Pattimeow]

Scott and Connie,
Thank you.
Yes Scott he yanked me in by my arm and held me there holding my arms/shoulders. This is hard still. I never expected anything like this. I have never had a flashback. I will try to keep moving that area and believe by faith that I am not broken.

Connie, yes a big release. Maybe a call to my counselor would be benficial although I don't know what can be said. I mean it happened, and now I flashbacked to it, and so seems I ought to just get on with things...like clubbells. <smile> I bet then I can access my rage. :evil:

I will go read Kathleen's comments on the rage on rage out topic and maybe post there too.

thank you for the hugs and for being with me. today has been a hard day.

Love, Patti

[Connie Brown]

I mean it happened, and now I flashbacked to it, and so seems I ought to just get on with things...like Clubbells.
This is what struck me about what Kathleen said. We all think that we should just move on.

Just to help reinforce, I will repeat what Kathleen said when Scott said that very thing....


Yes, the work moves the muscle tension and allows you to function. I think there is something more to the story. We know that the memories are actually embedded on a cellular level. Muscle release is one level. But there is more to it. The neuropeptides stay and sort of vibrate in there.

You cannot will them to stop or get out. You cannot talk them out. And I think you cannot move them out at the deepest level. But you can *feel* them out.
So, movement does its part.

But then when you get to a safe counselor, he or she gets you safely to that feeling state and you can have a feeling "do over" and that releases it.

wonderful healing in store.

[Pattimeow]

Date: 6-26-04

Time: 8:45am 25 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning workout, to music, by memory
Sets: 1
Reps: 10
Rest: 1 minute after shoulder circles
RPE: 2
RT: 10 (6 on Egyptian; 8 on shoulders?)
RPD: 4 (left shoulder painful)
Sensations: Left shoulder hurts and on the front of it is popping some. I found a lot of discomfort on the left shoulder and elbow "back" circles, so didn't do a full range of motion on those movements.
Feelings: Some anxiety and nervousness at first; calm and focused on breath; some sadness; some fear
Images: none - just closed my eyes part of the time to focus on my breath and my body
Questions:
1. Front of my left shoulder is painful, are there any stretches to work this out?

2. Scott, yesterday when I did my shoulder circles I didn't do anything different than I always do and had no pain until after the release of that memory - Can you explain why I have pain afterwards, now?

Thank you, Patti

[Scott Sonnon]

Patti,

Based upon what you discovered, what do you intuit is the answer to that question?

[Pattimeow]

Scott/coach,

Okay, asking me a question to my question eh? :P
:lol:

Well, I'm sure the answer has something to do with what Kathleen said about the memories being embedded on a cellular level. She said the muscle release is one level, but that there is more to it. So I get that part, sort of. I moved the muscles and they released what was embedded on a cellular level, the memory, yes?

But what I'm wanting to understand (and maybe there is not a way to understand this part in a cognitive way)...is why now the physical pain? If the cellular release was "emotional" then why does it leave a "physical" residue?

It is as if it was not caused in any way by how *I* moved my shoulder, but by how my shoulder moved *me*, moved my molecules, moved my cells, and then maybe disrupted the fact that in some way my body had somehow *held* that emotion there, sort of keeping it "safe" in a way, maybe it knew that I couldn't handle it at age 4.

I don't know if this makes any sense, and maybe I"m just rambling on and on. I know sometimes I analyze things to death, but it's just because I love to try to figure these things out. I want to KNOW how my body works, inside and out.

Well, how close am I coach? :wink:

[Scott Sonnon]

Patti,

I like your answer. Remember that the 'bracing' isn't a bad thing - you're not broken. The bracing is a natural, positive, primal protective reflex. It may take time to convince it that you're okay now, that you're no longer in danger, that you can relax finally. You've found a deep rlease, but until the area knows that you're okay, it may attempt to protect you by restoring the tension. Keep moving the area. You're doing well. Drink extra water. Rest.

[Pattimeow]

Scott/coach,
Okay, will do. Thank you. Yah, I feel broken. Sigh. I will just keep moving, drinking extra water (didn't get enough today), and resting. :)

Patti

[Pattimeow]

Date: 6-27-04

Time: 6:42am 22 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning workout, to music, by memory
Sets: 1
Reps: 10
Rest: 1 minute after double shoulder circles
RPE: 2
RT: 9 (5 on the Egyptian)
RPD: 2
Sensations: Not as much pain in my shoulder area although still there (later in the day when I posted this here the pain became stronger). Back of neck grinding a bit. Quads burn on the side knee lifts. Left ankle cracks.
Feelings: none/shut down
Images: none
thoughts: I need to take it easy on the left arm backwards elbow circles as there is pain there (RPD 4?). Spinal tilts feel uncomfortable so I rush through them; I need to spend more time there and go slower.
Questions: none

[Scott Sonnon]

Patti,

You're fine so long as it's not about RPD5.

[Pattimeow]

Date: 6-28-04

time: 10:12 am 22 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning workout/to music/by memory
Sets: 1
Reps: 10
Rest: 1 min. after double shoulder circles
RPE: 2
RT: 10 (6 on Egyptian)
RPD: 2
Sensations: Front of left shoulder only hurts while doing the backwards elbow circles now. Upset stomach.
Feelings:Anger; frustration; disappointment
Images: none
thoughts: Didn't feel like doing this, did it anyway. I need to schedule this better, rather than postponing what I don't want to do, like I used to do with breakfast when I first started.
Questions: none

[Pattimeow]

Date: 6-29-04

Time: 9:25am 22 minutes WW plus approx. 10 minutes Clubbells
Place: living room and backyard on cement
Energy level: good
Exercise Selection: WW beginning workout, done to music, by memory. AND Clubbells: Approach, Crush grip, Pick Up, Shoulder Park, Chest Park, Arm-stop Park & Order Position
Sets: 1 WW 3 Clubbells
Reps: 10 WW 1 Clubbells
Rest: 1 minute after dbl. shoulder circles; various with Clubbells
RPE: 2
RT: 10 (6 on Egyptian) WW
RPD: 1-2
Sensations: Crunchy neck; back left elbow circles some pain in the front of my shoulder so readjusted my angle a bit and that helped some; popping in left shoulder; quads stronger and more stable/steady
Feelings: don't know - sad/angry/frustrated ???
Images: thinking about Kevin
Thoughts: My balance is getting so much better and I feel really strong compared to when I first started CST.
Questions: I can't seem to floor park my Clubbells. They fall over. So I leaned them up on something. Is this okay, or what do you suggest?
and...
The shoulder park (etc.) and order position seemed fairly simple, should I still practice this for a week before moving on to the basic swing?

Thanks!
Patti

[Scott Sonnon]

Laying them down or leaning them against the wall is totally fine.

Just follow the Steps and you'll do great!

[Pattimeow]

Date: 6-30-04

Time: 10:11am 25 minutes
Place: living room and dining room (don't do the clubbells around the kitties, yikes! :shock: I'll need to stick to the backyard for my clubbell workouts
Energy level: average, not as good as usually it is
Exercise Selection: WW beginning workout to music by memory, and Clubbells: Approach, grip, pickup, order position, chest/shoulder/arm-stop parks.
Sets: 1 WW 2 Clubbells
Reps: 10 WW 1 Clubbells
Rest: 1 minute
RPE: 2
RT: 9 (6 on Egyptian)
RPD: 2
Sensations: Backwards elbow circles left shoulder still hurting. Some crackling of joints in neck, knees, and ankles
Feelings: shut down/none
Images: none
thoughts: none
Questions: none

[Pattimeow]

Date: 7-1-04

Time: 9:37am 20 minutes WW and 7 minutes Clubbells
Place: living room & backyard on cement
Energy level: good
Exercise Selection: WW beginning workout (to music/by memory) AND Clubbells: Approach, grip, pickup, order position, chest park, shoulder park, and arm-stop park
Sets: 1 WW 5 Clubbells
Reps: 10 WW 1 Rep of each movement Clubbells
Rest: 2 minutes after WW hips plus at the end of WW held my kitty Jack
RPE: 2
RT: 10 (6 or so on Egyptian - I'm thinking of not logging this separately and just realizing that this one movement needs work, and still giving myself a 10 rating 'overall'
RPD: 1
Sensations: A little popping of left knee and neck crunching during WW. Clubbells gave a feeling of safety and strength.
Feelings: While thinking about Kevin felt huge fear; during clubbells felt strong and empowered and safe
Images: When the fear came while thinking about my son Kevin being sent to Iraq, I closed my eyes and envisioned my big angel with his big blue wings of light going across the ocean to Kevin and wrapping Kevin in safety. Then I just calmed myself by focusing on my breath.

Also out of all my cats, I have one, Jack Frost who is very scared and doesn't trust but wants to be petted and loved. And what's really odd is he is the only cat out of my 15 cats that when I do my WW movements jumps up on the wall unit and watches me and meows the whole time. I feel that he can feel the *energy* of it. So, after I finished I gently gathered him in my arms, holding his body against my chest in a very secure fashion with his arms up on my shoulder and gently spoke against his cheek that he is safe, and we cuddled to the music. I think the CST stuff is touching him. Weird huh?

thoughts: I want to swing my clubbells!!!!!!!!!!!!!!!!!! :twisted: I am going to wait (am making myself wait) until Monday and just keep practicing the above things for now. :wink: My balance is super!!! It is so much improved since when I first started, awesome! :mrgreen:
Questions: none

[Pattimeow]

Date: 7-2-04

Time: 9:20am 17 minutes WW and 5 minutes Clubbells
Place: living room and backyard on cement
Energy level: very good
Exercise Selection: WW beginning workout, to music/by memory AND clubbells: Approach, grip, pickup, Order Position, Chest Park, Shoulder Park, ArmStop Park
Sets: 1 WW 5 Clubbells
Reps: 10 WW 1 rep each clubbell movement
Rest: 1 minute
RPE: 2
RT: 10
RPD: 1
Sensations: Felt like WW caused a bit of a different *energy* in my body/muscles today - as if it was "arming" me with courage and strength. the backwards left elbow circlse still are causing some pain, in my front left shoulder, but I feel it will ease up eventually.
Feelings: clear and focused; sad and angry
Images: none
thoughts: Really anticipating swinging those Clubbells! :mrgreen: It's all I can do to restrain myself right now. :wink: I noticed in the Chest Park position I feel "shielded" and in the Shoulder Park position I feel "safe/protected", and in the ArmStop position I feel like saying "Don't mess with me"!! LOL! :twisted:
Questions: none

[Pattimeow]

Date: 7-3-04

Time: 8:20am 17 minutes WW 4 minutes Clubbells
Place: living room & backyard on cement
Energy level: Medium-low/ very tired, had a hard night and only got about 2 hours of sleep. Not good. :(
Exercise Selection: WW beginning workout AND Clubbells: Approach, grip, pickup, Order Position, Chest Park, Shoulder Park, ArmStop Park
Sets: 1 WW 5 Clubbells
Reps: 10 WW 1 rep each move with Clubbells
Rest: 3 minutes between WW and Clubbells
RPE: 2
RT: 9
RPD: 1
Sensations: Very tired and low energy. Moved quickly from one set of circles to the next without stopping or resting. Pretty good form, no cracking, no popping, slight bicep pain in both arms on backwards elbow circles.
Feelings: clear, focused (even though tired). Confident
Images: Thinking aobut my music and wanting to get back into it again. It is *calling* to me. Imagining how to set up the keyboards and try to install my Mbox and ProTools on my computer. I feel confident I can accomplish this and will try until I can, won't quit or give up.
thoughts: Knee lifts to the side are getting higher / much mor ROM. All over this was a great workout today, smooth and connected.
Questions: none

[Pattimeow]

Hi Scott,
I'm going to rest today, and skip my WW and clubbells. I just don't feel like doing it. I can't do it. I'm having some pretty low emotions today (really low BE), so I think I will just de-clutter my computer room. I'll hang the new CD holder I got on the wall and organize my music CD's. And I'll put up the 4 new shelves I bought and get my keyboards and music area ready so that I can delve into my music again.

Plus it's a good idea for me to take a day off on purpose. I have a tendancy to think that if I miss one day that everything goes down the tubes. It's my old perfectionistic thinking tape.

YEsterday we helped my parents move their furniture back over their new carpet. This afternoon I have to visit with my dad in the asst'd care center, and that in itself is very depressing (he's grouchy and anyways, it's just hard, really hard sometimes, to visit him - he just wants to die). Then tomorrow we have to help my oldest son move into his apartment with his fiance.

If I do my WW and clubbells tomorrow it will probably have to be late in the day, and I will be tired. So, depending on how I feel I might not start the clubbell swinging until Tuesday. Maybe I'll feel better by then too.

Patti :(

[Scott Sonnon]

Oh Patti. :lol: Just enjoy your day off guilt-free!

[Pattimeow]

Date: 7-6-04 (After having 2 days off from CST)

Time: 9:50am 7 minutes
Place: on the grass barefoot in my backyard
Energy level: Good, but tired from moving my son yesterday
Exercise selection: Clubbells Basic Swing
Sets: 5
Reps: 5
Rest: 1 minute between each set
RPE: 2
RT: 7
RPD: 1
Sensations: Afterwards the back of my neck hurt some, but this could also be because we moved my oldest son yesterday (lots of heavy lifting and stair climbing). The movement felt easy, and pretty smooth. I was very aware of avoiding hitting my legs on the downward swing. :wink:
Feelings: Clear and focused
Images: Thinking about cutting some of my Dahila's to take to dad today
Thoughts: This was my first day to swing the Clubbells, and it felt great! :D I did the first 3 sets with arms 3/4 height and the last 2 sets with arms overhead. I will do all of them overhead next time.
Questions: When bringing the Clubbells overhead, how do you swing them properly in order to stop them without them wanting to go further over my head?

Thanks,
Patti

[Pattimeow]

I felt so down this morning. I even laid in bed after being awake for an hour, which I usually don't do (it is old behavior from when I was depressed all the time). When I did get up I did eat my breakfast right away though.

I think it was just a big BE downer, plus not getting enough sleep, and some big issues in my life right now (a lot of fear and sadness). A neighbor friend of mine wanted some help to finish moving, so I did that, but not much movement really.

This is what happens when I give myself a day off from exercising. I have a really hard time getting back to it. It's like if I don't do it every day, 365 days a year, I lose my momentum or something, I don't know.

So I think I will have to not take days off from now on. I need to do some form of CST every day, or when taking an active break do some other cardio movement. Exercise is so very vital to my BE levels, it's as important as breakfast for me biochemically. I also am finding I need much more of a cardio workout than I am getting, so will be adding that back in as well. I think I will feel better when I do.

tomorrow my plan is to do Warrior Wellness beginning workout, then I have one hour of African drumming and one hour of Sacred dance (I'm excited about getting back into it because I've not gone for over 3 months now and really am missing it). The drumming comes from my core and the dance is light and fun. I hope to purchase my own drum soon too. :D

Okay, I'll post my log tomorrow. thanks, Patti

[Connie Brown]

Patti, I am impressed with your being able to look at what you need right now sort of objectively. You know I had a counselor tell me once that working through such big issues was like having another full-time job, what with the processing, the sleeping, the doing the homework, the feelings.

So resting seems totally appropriate and yet I hear you about movement too.

Dance seems perfect. Movement heals, sez Scott.

[Pattimeow]

Date: 7-08-04

Time: *before breakfast* 6:10am 18 minutes
Place: living room
Energy level: low-medium
Exercise selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: occasional throughout
RPE: 2
RT: 10
RPD: 1
Sensations: The only tension in my shoulders now seems to be just slight pain in the front of my biceps - seems to be working itself out just as you said it would Scott (maybe it is feeling safe now?). I noticed some pain in my lower back on the chest left to right, most likely due to moving people this weekend.
Feelings: tired; depressed a bit; clear and focused
Images: none
thoughts: I think doing CST before breakfast will work better and then after breakfast I can do my cardio stuff. Maybe if I schedule this movement at about the same time each day I can be consistent with it day to day.
Questions: none

I was going to do drumming and dance this morning, but something awesome occured when I got there, and I will share that on the radiantCST list instead of here in my log. My plan tomorrow is to hit the gym after breakfast and do CST before breakfast.

Patti

[Pattimeow]

Date: 7-9-04

Time: 9:53am 6 minutes
Place: Backyard, barefoot on the grass
Energy level: Okay, medium
Exercise Selection: Clubbells Basic Swing
Sets: 5
Reps: 5 (all of them done above head, full swing)
Rest: 1 minute between sets
RPE: 2
RT: 10
RPD: 0
Sensations: I had some very slight discomfort on top of my right ribcage area, but this is common at times even without exercise (it may be from a few years ago when I fractured/broke some ribs).
Feelings: Very depressed. This is most likely due to PMS and eating out too much lately which was unavoidable this last week. It will pass.
Images: none
thoughts: This feels super easy to me, which is okay, but I will be glad when it becomes more challenging.
Questions: none

[Connie Brown]

This feels super easy to me, which is okay, but I will be glad when it becomes more challenging.


Remembering that CST is not about "getting it done" but "doing it" -

here's a fun thing you can do when you think it's easy but your prescription says, wait a bit before your next step.

Go deep.

How is your wrist position and form at every point of the basic swing?
Are your swings perfectly symmetrical and in unison?
Do they hit their zero position together at waist, shoulder, and top swing heights?
What do the muscles feel like on both sides as the clubs are perfectly in unison?

this is the sort of thing I found so fun, and so different from exercises where you go "out" of your mind while doing them, versus exercises where you are "in" both mind and body the whole time.

[Pattimeow]

Connie,
Thanks for the "go deep" tips. I wrote them at the top of my journal page for Sunday, which will be my next Clubbell workout, and I will try them out.

Patti

[Pattimeow]

Date: 7-10-04

Time: 9:07am 20 minutes
Place: living room
Energy level: good, though tired only got 4-5 hours sleep last night
Exercise selection: WW beginning workout, by memory, to music
Sets: 1
Reps: 10
Rest: 1 minute after shoulder circles & 1 min. after spinal thrusts
RPE: 2
RT: 10
RPD: 0
Sensations: Had some waves of nausea after spinal thrusts. I felt my body and muscles releasing/trusting me or beginning to trust me a little bit I think -- felt hardly any tension at all - just very slight in right front shoulder/bicep area.
Feelings: gaining clarity; intertwining of my body with my spirit/soul
Images: I know why my body has been holding such tension in the shoulders/biceps. It is my arms that have been trying to protect my body. It is too personal to share here, but I did write more detailed in my written log. I have a new found appreciation for this tension that my body has held for so long and I have assured her that she won't have to do this, that I will continue working on this issue so she can find peace and relax.
thoughts: WW felt different today - in a deeper way - in a spiritual way.
Questions: none.

[Pattimeow]

Date: 7-11-04

Time: 7:41am 8 minutes
Place: Backyard, barefoot on the grass
Energy level: medium
Exercise Selection: Clubbells (5 lb.) Basic Swing
Sets: 5
Reps: 5
Rest: 1 minute between sets
RPE: 3
RT: 9
RPD: 2
Sensations: Muscles around elbows kind of hurts? I'm not sure how to define the feeling (not sure that it is pain, maybe discomfort/ being 'worked'??). :?: Before today, I was not feeling anything in my muscles but this time I focused keeping the Clubbells in unison, so maybe this is a good discomfort I felt??
Feelings: some anger - But I am not paying much attention to my emotions right now as I know they are exaggerated due to PMS.
Images: none
Thoughts: Wrist position and form is good. Keeping the Clubbells symmetrical and in unison was my focus (zero position/waist/shoulder/top), and I kept my eyes on the Clubbells with every swing this time (I somehow missed that I was to keep my eyes on them). I did well but noticed a couple of times they were not in unison. I re-read (before the workout) some of the CST Clubbell book. I'm going to begin reading it from the beginning and highlighting in it.
Questions: Feeling the muscles around the elbow joint being "worked" - is this where I should be feeling this on the Basic Clubbell Swings?

Thanks, Patti

[Scott Sonnon]

Patti,

It depends. Are your elbows locked? Are you crush-gripping/white-knuckling the Clubbell, or are you gripping it only as much as you need to in order to hold it?

[Pattimeow]

It depends. Are your elbows locked? Are you crush-gripping/white-knuckling the Clubbell®, or are you gripping it only as much as you need to in order to hold it?

Yes, elbows are locked I think. I am gripping the clubbell strongly but not white knuckle - On page 113 of your book I thought I was doing this grip correctly as it states:

Book quote:

Crush-grip Technique:
Grip the neck, pinky wrapping around the strongest. now, crush grip. Always handle clubbells like you intend to squeeze the handle into pulp.

Since the clubbell is light to me, I grip it at the base of the handle and don't feel the need to grip it up by the bell. I feel I am gripping the clubbell fine, but no I am not trying to squeeze the handle into pulp. Am I doing it wrong?

Help please, Patti

[Scott Sonnon]

No, it sounds like you are fine.

[Pattimeow]

Date: 7-12-04

Time: 9:32am 17 minutes
Place: living room
Energy level: good, but tired
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: 1 minute after shoulder stretches
RPE: 2
RT: 10
RPD: 1
Sensations: Smooth from one movement to the next. Some pain/discomfort in left shoulder on backwards elbow circles.
Feelings: bloated/cramps/pms
Images: thinking about the past with hubby and kids
Thoughts: Want to start to incorporate cardio along with CST and also need to "schedule" (timeslot) this exercise (CST, cardio, etc.) or I just know I won't be consistent.
Questions: none

OTHER EXERCISE:

Time: 10:10am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0 to 4.0 mph/speed - 5 minutes of it running and 25 minutes of it at a fast walk
Experiences: Wahoo! I forgot how good the BE felt! :D I feel much better after doing this than I did beforehand. It seemed to be just what my body needed.
Thoughts: I want to increase this so that the entire 30 minutes is running, but not quite sure what the best way to go about that is. I also want to do some of it outside, maybe at the beach, instead of always the treadmill as I think I will get bored if I don't.

Any feedback would be welcome. :wink:

[Chuck Kechter]

Hi Patti,

I would suggest some form of incremental progression.

If you can run 5 minutes, and fast walk 25. Then next time try running 7-8 minutes and walking 22-23.

If that feels fine try and add half the number of minutes you run each time your RPE is below 5 as well as RPD. So, for example, if you run 8 minutes try adding another 4. See what your RPE, RPD, and RT are like. . . If and when they are below 5 (except Rt which should be 9-10), then progress again.

And so on.

As to running outside, you know your body better than anyone. As long as you aren't tearing it up (health and wellness as the priority), then where better to be? Although if it were me I don't know if I would start with beach running. Sand can be very hard on some people. Personally I would start with running in a park, or on grass somewhere. Then when my system was more accustomed to the shock of outdoor terrain, I would progress to running on sand.

Well, lunchtime is over, back to the mill for me. . .

Hope this helps.

V/R,

Chuck

[Pattimeow]

Thank you for the feedback Chuck,
Right now running for the 5 minutes is probably a RPE of at least 5 if not a bit more. So I think tomorrow I will only add 1 minute raising it to 6 minutes of running and see how I feel. I know my heart rate is getting high pretty quickly (I have checked it before with my heart rate monitor - but not recently), so I suppose I ought to take that into account too.

My RT is 9/10 and my RPD is less than 5, maybe a 2/3. So those are both good.

The only thing about running is that sometimes it upsets my knee - the one knee that I have grinding cartilage in. Sigh. I want to run so badly, so I'm trying this again. I didn't realize that running on the sand would be harder on my body, as I was thinking it would be easier so I'm glad you said something. Maybe I ought to stick to the boring ole' treadmill for now, but I know if I do it for long on it I won't stick to it because it won't be fun. :wink:

Thanks again,
Patti

[Pattimeow]

Date: 7-13-04

Time: 9:43am 17 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning - by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 1
Sensations: Back of neck grinding some, but no pain, just crunchy sounding. Some left shoulder popping and right knee popped loudly once. Muscles feel energized. Off a bit in balance only on the left side of my body.
Feelings: clear, focused, centered, and lonely
Images: none
Thoughts: Balance may have been off due to poor sleep. Looking forward to doing my first day of the Pendulum Swings tomorrow. Will watch that part of the video and read up on it in the book later today.
Questions: When I move tomorrow to week #2 of step #4, Pendulum swings, is it 3 days of Pendulums and 4 days WW beginner again? or all 7 days Pendulum?

OTHER EXERCISE:

Time: 10:20am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0 to 4.0 mph speed - 6 minutes running & 24 minutes fast paced walk
RPE: 8 (during the run)
RT: 9
RPD: 1
Experiences: Increased run by 1 minute from yesterday. I wanted to push to an increase of 2 minutes but just felt like I was pushing off the edge to do so, so resisted. It felt really hard; heart rate up and breathing hard. But it felt great!! :D I stretched my quads before and after as they felt slightly tight/sore (?) I'm lovin' the beta-endorphins!! :mrgreen:

Pendulums tomorrow, wahoo!!!!!!!!!!!!!!!!!!!!!!!!!! 8)

[Pattimeow]

Date: 7-14-04

time: 6:50am 8 minutes
Place: backyard on grass, wearing shoes
Energy level: High - Energy streaming!
Exercise Selection: Clubbells - Forward/Backward Pendulum
Sets: 5
Reps: 5
Rest: 1 minute between sets
RPE: 3
RT: 7/8
RPD: 1
Sensations: Cartilage in Right knee crunchy. Can feel some tightening (pain?) in the forearm muscle. (I don't know what this muscle is called) - if you turn your arm upside down and go from the underside of your elbow down about an inch and to the right this is the muscle I'm talking aobut. :D I'm showing you as I type this, see? :roll: :lol:
Feelings: Clear; energized
Images: Oooh! Really loved being outside earlier in the morning. I forgot how much I like the crisp morning air etc. Only did it early today because I have to leave the house around 9am. Loved it!
thoughts: I think I ought to move my workout up earlier in the morning due to how it felt today and maybe even try doing the WW beginning workouts outside early a.m. too. My energy level was so much higher and I love the crisp air of the morning.
As far as my first day of Pendulums, I need to focus on these things: keeping Clubbells in complete unison; using the hip action rather than arms to provide movement for the swing; watch wrist alighnment; remember to lock elbows and lift up somewhat before beginning the swing; and breathing (not sure how to do breath).
Lots of things to remember!! :D
Questions: 3 days Pendulum and 4 days WW, right?

OTHER EXERCISE:

Time: 7:20am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0-4.0 mph speed - 7 minutes running and 23 minutes fast walk
RPE: 7/8 (while running)
RT: 9
RPD: 1
Experiences: The first 4 minutes of the run was easier than yesterday. last minute of the run was hard. I increased the run by 1 minute again today and plan on the same for tomorrow. Felt great!!!!! Energy streaming!!!!!!!!!!!! :mrgreen: Emotions positive and high!! Even gardened in my butterfly garden for 30 minutes after the Clubbells and Treadmill!!

[Chuck Kechter]

Right on Patti!

Personally, I would wait to add another minute to your running time, till your RPE was a 5 or below. I'd rather take my time and do it right, than be fast and risk an injury. You have all the time in world. . . :D

You know your body better than anyone. Follow your heart (intuition).

Great job!

V/R,

Chuck

[Pattimeow]

Thanks Chuck!
I really appreciate your help and encouragement.


Personally, I would wait to add another minute to your running time, till your RPE was a 5 or below. I'd rather take my time and do it right, than be fast and risk an injury. You have all the time in world. . .

You know your body better than anyone. Follow your heart (intuition).

Yes, I know you're right. I went back and read your first reply to my treadmill post where you suggested to add 1/2 the time as before, and I missed the part about not increasing it unless my RPE was 5 or less, LOL! Just like a previous exercise addict to miss that part. :lol:

All I heard was a guy telling me to increase in 1/2 amounts, and since I was only increasing in 1 minute amounts (less than 1/2) I felt like I was not pushing hard enough. I am so silly sometimes, LOL.

I guess it's just that I want all that CST is offering to me. And a part of me wants to be "like the guys". :wink: I want to be able to do what I read over on the main guys forum (okay I know there are girls there too, but I forget the name of that forum). I mean I have been reading where some of you do a long bike ride AND a run in the same day as clubbells, whew! Maybe it perked my little exercise addict still hiding inside, LOL.

At any rate I'm rambling, sorry. I will be diligent in making sure that I don't increase anything that has an RPE of higher than 6. Thanks again Chuck!

Patti

[Pattimeow]

Date: 7-15-04

Time: 8:12am 17 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 0
Sensations: Everything felt smooth flowing and no crunching, no popping, very fluid.
Feelings: Clear ; anxiety about the day today; unsure of future etc.
Images: I'm thinking about different areas of my life and trying to drop my expectations - trying to find peace inside - serenity - dependence upon the Divine for the outcome of all the unknowns. Trying to get back to *only* focusing on right now/today.
Thoughts: WW beginning workout is amazingly improved from day one! I never would have imagined it could feel the way it feels today. The one area I want to continue to focus on is the 4CBD. My balance is good and improved but can be better. It's awesome to now see and feel that all tension in my shoulders seems to have been released. This brings me much joy, as I am finally beginning to see the emergence of my body opening up and trusting me.
Questions: none

OTHER EXERCISE:

Time: 8:50am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0-4.0 mph/speed - 8 minutes running and 22 minutes fast walk
RPE: 6-7 (8 on last minute of the run)
RT: 9
RPD: 1
Experiences: I increased the run by 1 minute again today. I felt like I could to it - the run wasn't quite as hard as yesterday. I put a fan in front of me today so I'm wondering if it helped to cool my body and keep it from overheating. I was going to stop at 7 minutes (cuz that's what I said I would do) :roll: but my intuition said I could go one more minute. And I wanted to go 10 minutes but knew that was NOT my intuition talking, LOL! :D This treadmill for cardio is great and WW was so smooth today too, so I feel I'm getting connected to my body, which after being somewhat disconnected with her feels wonderful. 8)

*I also did 1 hour of African drumming/bells from Gana & Sacred dance

[Pattimeow]

Date: 7-16-04

Time: 8:24am 7 minutes
Place: Backyard on grass wearing shoes
Energy level: good
Exercise Selection: Clubbells - Forward/Backward Pendulum
Sets: 5
Reps: 5
Rest: 1 minute between sets
RPE: 2
RT: 9
RPD: 0
Sensations: Felt great! Muscles feel energized and tight, yet fluid. No pain.
Feelings: Calm and clear, focused, excited
Images: Thinking aobut how strong I feel and how much more fit I am becoming
Thoughts: I still want to move this up earlier in the morning but don't want to do it until after breakfast. I need to plan a strategy to make this work. The Pendulum swings were better today than the first time. I still need to work on keeping them in complete unison and concentrate on putting my weight into my heels.
Questions: none

OTHER EXERCISE:

Time: 9:06am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0-4.0 mph/speed - 8 minutes running and 22 minutes fast walk
RPE: 8 (on last 2 minutes of the run)
RT: 9
RPD: 1
Experiences: Felt great! I decided not to increase my running time today due to my exertion level. :wink:

[Paul K]

Patti,


I still need to work on keeping them in complete unison and concentrate on putting my weight into my heels.

Think folding at your hips and let your buttocks flow backward (beyond your heels). Without CB – practice by placing knife hand (little finger side of hand) in your front pelvic/hip crease and fold your body forward (maintain spinal alignment) while allowing your hips/buttocks to move rearward. You may use a wall for safety, so that you will not fall over backwards.

Namaste,
Paul

[Pattimeow]

Thanks Paul! I went and tried that, and it is perfect! I can now feel the weight on my heels totally. I will practice this form before my next Clubbell session.

Thanks again,
Patti

[Pattimeow]

Date: 7-17-04

Time: 8:06am 16 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning, by memory to music
Sets: 1
Reps: 10
Rest; none
RPE: 2
RT: 10
RPD: 0
Sensations: Slight tightness in right bicep area.
Feelings: Clear and focused; sadness during chest solar plexus move
Images: I missed a phone call from my son Kevin last night; husband talked to him. He has been training out in the field in pouring rain for the last 2 weeks, and also using a machine gun. Next time he contacts us it will most likely be from Iraq. During the chest solar plexus pull back and push up movements today I felt fear and sadness in my heart (swirling around my heart/chest area). I chose not to pause with it but to just continue with my WW movements.
Thoughts: WW is great!
Questions: none

OTHER EXERCISE:

Time: 8:44am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0 to 4.0 mph/speed - 9 minutes running & 21 minutes fast walk
RPE: 6 during the run except for last 1.5 minutes was 7/8
RT: 9
RPD: 1
Experiences: Great! I increased my run by 1 minute today from 8 to 9 minutes! :D

[Pattimeow]

Date: 7-18-04

Time: 9:26am 7 minutes
Place: backyard on grass wearing shoes
energy level: good
Exercise Selection: Clubbells - Forward/Backward Pendulum
Sets: 5
Reps: 5
Rest: 1 minute between sets
RPE: 2
RT: 9
RPD: 0
Sensations: Both Clubbells were in unison on all swings. My weight was on my heels & I could feel the strength of my quads as the hip action gave movement for the Pendulum swing rather than merely my arms. My right knee cartilage was crunching, LOL. No pain.
Feelings: focused and relaxed
Images: enjoying the outdoors
Thoughts: The tips that Paul gave me about how to put my weight into my heels REALLY helped a lot! (thanks again Paul!) :D
I think I can still work on the hip action part some. I was mostly focusing on putting my weight in the heels and keeping the clubbells in unison with my elbows locked for the swing.
Questions: none

OTHER EXERCISE:

YAY!!!!!!!!!!!!! I GOT MY MOUNTAIN BIKE YESTERDAY!!!!!!! WAHOO!!!!
:mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen: :mrgreen:

Time: 10:00am 60 minutes (1 hour)
Place: on the roads fairly close to home
Exercise: Riding my mountain bicycle with my husband on the streets
RPE: Range of 4-8 & 9/10 on the uphills :shock:
RT: 8
RPD: 2-3
Experiences: This was fun!!!! :lol: And really hard!!! :shock: But, I am so proud of myself because I did not get off the bike and walk at all!! I made it up every hill!!! :P :oops: :twisted: (I need to get some sort of a cushion to cover my seat, or a softer seat, as my buttocks bone is a bit sore, LOL!) And going down hill feeling the wind against me was awesome, just awesome!!
Physically it was super hard. My quads/legs felt like jello/wobbly and tingly afterwards. And it was quite hot outside so I got a bit nauseated and afterwards my face stayed beet red for awhile. But what a blast this was!!!!!!!!!!!!!!!!!!!!!!!!! :mrgreen:
I feel like a kewl chick, 8) and I feel like I'm getting more and more fit each day! Can you tell my beta-endorphins are flying?!!! :wink:

[Pattimeow]

Date: 7-19-04

Time: 9:11am 19 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 2
Sensations: I am a bit sore (from biking?) so took neck movements & spinal movements slower today. I looked up specific muscles on the web, and I think it is the back left of my Trapezius that is sore. All other muscles feel okay. Slight popping in left shoulder.
Feelings: a bit down/depressed this morning. This seems fairly normal for me to start out my days with some low BE though, but I wish I wasn't. :( I'm tired too. I'm thinking that this could be a bit of a BE crash from yesterday's spikey bike ride. :wink:
Images: Lots of thoughts swirling in and out, nothing focused on specifically though.
thoughts: I have 2 days of WW beginning workout, then I have to do my 1 week of taking an "active recovery" break doing WW beg. for 7 days. Grrrrr!!! :x I don't wanna! :roll: I wanna swing! :| :mrgreen: But alas, I will keep following the appropriate steps.
Questions: none

OTHER EXERCISE:

Time: 10:20am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0-4.0 mph/speed - 10 minutes running & 20 minutes fast walk
RPE: 6-8 (on the run)
RT: 8
RPD: 2
Exeperiences: I increased the run by 1 minute today. My legs feel like lead - very heavy. Afterwards leg muscles were tingly. This was hard today and I did not want to do it. It wasn't fun -argh! :? I think Monday's are especially difficult for me because those are the days I weigh myself. I guess there is no way around it - losing weight takes a lot of hard work.
Question: Anyone have any tips on how to make running more fun? I know if it continues to feel like such a chore I won't stick with it. (maybe I will feel better after this BE crash goes by from the biking). Sigh.

Patti

[Chuck Kechter]

Hi Patti,

Back again. . . :D

You wrote:

Anyone have any tips on how to make running more fun? I know if it continues to feel like such a chore I won't stick with it. (maybe I will feel better after this BE crash goes by from the biking). Sigh.

In my experience there are two camps (approaches) to running. There are those that detach from it. They meditate (counting their breath, steps, or heart beats), listen to music, talk on a cell phone, watch television (on a treadmill), et cetera.

Then there are those that engage it. They pay attention to what their bodies (physical sensations, emotions, mental imagery, et cetera) are telling them (without locking in on the phenomena). They notice the world around them, the grass, trees, sky, et cetera, (all without becoming engrossed in the extrinsic phenomena). They let nothing get in the way of their engagement.

Does that make sense?

For myself I use the later method--of engagement, to bring me to an almost meditative state (witness meditation), where I am aware of what is going in both the inside and the outside.

Sounds like I'm splitting an infinitive, doesn't it? :wink:

It's a lot like WW, in that the more you invest in your process, and in yourself, the more you'll get out of it.

One last thing; it really helps if you like to run in the first place. :D

If you don't; if you're doing it because you "think" you must (for whatever reason), or if you can't reframe, then it will always be a chore, no matter what "tricks" you try.

Hope this helps.

V/R,

Chuck

[Pattimeow]

Chuck,
Thank you for your reply. I think I need to try running outdoors (instead of on the treadmill where it is pretty hard to enjoy any sky or grass or such, LOL :lol: ). But I am afraid that running here on the cement sidewalks or asphalt will jar my bad knee too much, but maybe I'll try it today. Plus I'm embarassed to run out in public where others might see me. :roll: And I'm not totally sure, but I *think* I enjoy running, that I like it. :?
What I'd really like to do is run on the beach. To do so I have to drive about 30 minutes one way, so I'm not up to doing that every day I don't think.
Then another part of me wants to try running before breakfast as I know it seems easier, but I know that is not probably a good idea, as a sugar sensitive person I need to eat first.
Yes I do understand about "engaging" & "disengaging". I think to some extent I've been disengaging, thinking of it as something I "have to" do in order to get my metabolism moving. I listen to music often while doing my different forms of exercise, but for me music helps me to engage rather than disengage. Does that make sense (I am a musician/songwriter/singer)?
Well, I'd better go eat breakfast now, so I can then try running outside around here. I am going to try my run first, then WW and see if that makes a difference in either form of movement. I appreciate your help.

Warmly, Patti

[Chuck Kechter]

Hi Patti,

You wrote:

I think I need to try running outdoors (instead of on the treadmill where it is pretty hard to enjoy any sky or grass or such, LOL ). But I am afraid that running here on the cement sidewalks or asphalt will jar my bad knee too much, but maybe I'll try it today.

If you can, if you have a place like a park, or such, try running on grass, or soft earth (not as soft as a beach however :wink: ), or a track, before running on asphalt. This, along with paying attention to your gate (and posture, and breathing) should protect your knees to a large degree. Also, in my opinion, good running shoes are a must for most outdoor sessions (at least till you condition your feet, and even then I would wear them on hard, or mixed terrain).


Then another part of me wants to try running before breakfast as I know it seems easier, but I know that is not probably a good idea, as a sugar sensitive person I need to eat first.

Health first, then "fitness," leads to wellness. . . Very smart!


Well, I'd better go eat breakfast now, so I can then try running outside around here. I am going to try my run first, then Warrior Wellness™ and see if that makes a difference in either form of movement.

This is what I do. Run first then WW. I find I can "work" any kinks out from the run (if I have any), or smooth out any tension spots that are left over from the run, or activities the day before.


I appreciate your help.

It is my pleasure.

All the best.

V/R,

Chuck

[Pattimeow]

HI Chuck,
You will see in my log (which I will post next) that I did do the run outside. I did it on asphalt and the cement sidewalk. I think you're right in that dirt or grass would be better, but at the moment the only park I can think of locally the grass is wobbly and uphill, not much flat area, and the tracks are used by the kids that are in school right now. I know that there is a lake nearby (about a 20 minute drive) that has a path/road? around it, and that would be a great place, but it might be paved as well.

You wrote:

If you can, if you have a place like a park, or such, try running on grass, or soft earth (not as soft as a beach however ), or a track, before running on asphalt. This, along with paying attention to your gate (and posture, and breathing) should protect your knees to a large degree. Also, in my opinion, good running shoes are a must for most outdoor sessions (at least till you condition your feet, and even then I would wear them on hard, or mixed terrain).

I really want to try the beach. Do you think if I run down near the water where the sand might be more packed that it would be like running in dirt? :? Ah, gate, posture, and breathing, hmmm, will do that next time. :) I always wear shoes when I run, do you sometimes run barefoot? :?: I don't know if my shoes are "good" running shoes or not, can you give me some tips on shoes, or brands etc that I might look for, or where the best place is to get some?

Thanks again! :mrgreen:
Patti

[Pattimeow]

Date: 7-20-04

Note*
Did my run/walk (cardio) first (but will post it last here in my log)

Time: 9:28am 15 minutes
Place: living room
Energy level: good - a little fatigue from my run
Exercise Selection: WW beginning - by memory,to music
Sets: 1
Reps: 10
Rest: 1 minute after shoulder circles
RPE: 2
RT: 9
RPD: 1
Sensations: Back of neck very crunchy and somewhat tense. Quad muscles tight and a bit sore/tired. Right bicep a little tight. No pain.
Feelings: Blocking them - don't want to connect to them - want to disengage from them, so guess I am :(
Images: none
thoughts: I think it works well to do my cardio first before my WW. Now starting tomorrow I have to do 1 week of "active recovery" break with WW only. Argh!!! (I will still do cardio though :wink: )
Questions: Scott, on my 1 week of "active recovery" may I now begin working on WW intermediate level? :D

OTHER EXERCISE:

Time: 8:25am 50 minutes
Place: Outside near my home on asphalt and cement sidewalk
Exercise: Run/fast walk - 10 minutes total running time (but I did it in intervals of 1 minute running then 1 minute fast walk then 1 minute running, etc.)
RPE: 7-8 while running
RT: 8
RPD: 1
Experiences: There was no way I could run 10 minutes straight outside like this (well, unless I wanted to be carted away in an ambulance, LOL! :shock: ). I wonder why it was so different/difficult outside???
thus, I did the intervals which my body seemed to like. I enjoyed being outside MUCH more than the treadmill. I wanted to run over near the golf course that is near us which is about a 15-20 minute walk from my house, so that is why the increase in total time. It was quite hot, so I need to do this earlier in the morning.
I did not use any music but tried engaging in my body and surroundings...it was very enjoyable. And I'm proud of myself because I wore shorts and a loose tank top out in public and felt pretty okay about it. :wink: tomorrow, if I get an early enough start, I think I will try this at the beach (depending on Chuck's response) and then I could take a swim. :D

[Chuck Kechter]

Hi Patti,

Good for you for going outside on the run! I'm glad it was an overall positive experience.


I really want to try the beach. Do you think if I run down near the water where the sand might be more packed that it would be like running in dirt? Ah, gate, posture, and breathing, hmmm, will do that next time. I always wear shoes when I run, do you sometimes run barefoot? I don't know if my shoes are "good" running shoes or not, can you give me some tips on shoes, or brands etc that I might look for, or where the best place is to get some?

By all means try the beach. :) It only bothers some people, due to the softness and "shiftiness" of the sand. Once again keep an "eye" on your gate, posture and breathing. Your body will let you know whther it likes it or not. If it doesn't stop, and enjoy a walk in the sand instead. :) Closer to water line will be more packed, but a caveat is that since it is wet it can also stick to your shoes and can (though not always) add weight that you then have to move. And if it is really wet--you sink--. . . Always a tradeoff. . .

I do sometimes run barefoot, depending on where I am running. Most of the time though (80-85%) I wear running shoes. There are many companies that have specialized running gear. I like Nike's, but have also used (over the years) New Balance, Tiva, and Asiacs.

Good shoes should support your foot (and everyone's foot is a little different), protect you from environmental hazards on the path (glass, stones, debris, et cetera), and "protect" you from over-pronating, so that you can take full advantage of the full range of motion in your ankles.

One of the best things my wife and I did, and it sort of sounds gimicky written out like this, is we went to place in a local mall called the Walking Company. The staff there spent a good couple of hours with us measuring our feet, using a machine that registers a person's weight distribution and arch height, and "walked" us through different types of shoes, soles, and supports for the type of activities we liked to do (walking our dog, and hiking--for the both of us, rock-bashing, and running added in for me :wink:).

After 30+ years of "organized" running I found out that the shoes I instinctively gravitated towards were good for the activities I was interested in. Validation is good! :wink:

For my wife though, she found that most of the shoes she had were NOT good for her (posture, gate). She bought some shoes (Dansko) that she would have never bought without the information we had got (bad sentence :P), and most of her lower back pain has gone away. . .

All of that to say that shoes should "work" with you (your gate, posture, et cetera) and not against you.

If the shoes you have now work fine, stick with them. If not, and If you decide you like to and want to keep running--AND :P if you can find a place like the Walking Co. (or a good podiatrist [sp])--I would suggest taking advantage of their services. They can better help you then anyone--especially over the internet. . . :)

Hope this helps.

All the best.

V/R,

Chuck

[Pattimeow]

Chuck,
Wow! :D Thanks for the information about shoes and all. I really appreciate the time you took to help me out. 8) If I'm not too tired to drive to the beach I will try it tomorrow. I'm exhausted tonight, so we'll see. Thanks again!

Patti

[Pattimeow]

Date: 7-21-04
(did run/walk first but will log it second)

time: 12:10pm 15 minutes
Place: living room
Energy level: Fairly good - a bit fatigued and hungry
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: back of neck crunchy - left shoulder popping a tiny bit, right bicep sore - quads sore- front of ankles going on down the top of the foot sore
Feelings: hungry; nauseated; unsafe; unsure
Images: none
thoughts: most of the soreness I believe is from my running. All circles felt good ROM.
Questions: none

OTHER EXERCISE:

Time: 9:20am 30 minutes
Place: the beach
Exercise: Run/fast walk - 10 minutes running (5 minutes running/1 minute fast walk/then 5 minutes running) + 20 min. fast walk
RPE: 8-9 (on the running part)
RT: 8
RPD: 2-3
Experiences: The front of my ankles were sore from yesterday's run. After the beach run they felt loosened up but the soreness came back later on. It felt great to be on the beach! :D Gorgeous day here! Afterwards I went swimming in the ocean and enjoyed myself for awhile. I might take a day off from cardio tomorrow, as my body seems tired and worn (?)

[Paul K]

Patti,

Is this active recovery? Or for you, is this looking like an intense cardio cycle? Listen to your inner-self. Beach running or walking is great, but the medium of sand really works the lower leg/ankle/foot. How about alternating w/ mountain biking? My two cents.

Namaste,
Paul

[Pattimeow]

Thanks Paul,
Yes this is my first day of my one week of "active recovery". LOL! :roll: Are we laughing yet? :lol:

I thought all that meant was that I don't do Clubbells, so I was keeping my intense cardio going. You know what that sentence sounds like to me? It sounds like I am making an excuse for why it is okay for me to do what I am doing, LOL! :?

This is NOT active recovery, it is active activity (yes, intense cardio cycle), ROFL! Not only that, it is *pushing* myself, now how can that be active recovery? :wink: Dangit, you caught me.

Well, glad you did. :mrgreen:

Okay, tomorrow I will do WW and a light paced walk (my inner self and body is telling me to, I just don't wanna), then on Friday I will do WW and "gentle" mountain bike riding.

Does this sound better?

Thanks for your help and your nudge,
Patti

[Pattimeow]

Date: 7-22-04
(Did walk first, will log it second here)

Time: 11:00am 15 minutes
Place: living room
Energy level: medium - some fatigue
Exercise Selection: WW beginning, by memory, to music
sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 9
RPD: 2
Sensations: Front of ankles very sore & quads. Very little crunching/popping in joints. I didn't finish all the reps of the spinal thrust due to lower back pain (had no pain until doing this movement).
Feelings: hungry; disconnected; shut down? ; unclear
Images: none
thoughts: I'm bored, I want to do WW intermediate, need something new
Questions: none

OTHER EXERCISE:

time: 9:50am 35 minutes
Place: Outside near home
Exercise: Fast walk down to the park and back
RPE: 4
RT: 10
RPD: 2
Experiences: Front of ankles still sore. Hot outside. Had thoughts about how happy I am that my youngest son Jason has his first 2 paintings for sale, yet regret in myself for not making something of my own creativity and life. Feelings of depression mixed with joy for my son. What is my purpose in life? Oh, sigh. :(

[Pattimeow]

Date: 7-23-04

Time: 6:20am 15 minutes
Place: living room
Energy level: good but tired
Exercise selection: WW begginning by memory to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 9
RPD: 2
Sensations: Lower back is holding tension - soreness. Front of ankles is better, but left ankle still quite sore. My muscles feel strong and ROM is good.
Feelings: Tired; unsafe; clear, focused
Images: none, just thinking about agenda for the day
Thoughts: WW beginning is going well & I am looking forward to starting step 5 of the "getting started" steps next Wed.
Questions: none
(I might bike ride later, not sure though, I feel exhausted so may rest and trust that my body won't turn to blubber in one afternoon, LOL! :roll: :lol: )

[Pattimeow]

Date: 7-24-04

Time: 8:19am 17 minutes
Place: living room
Energy level: good
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 1
Sensations: No back pain & ankles not sore any more. Slight crackle in left ankle but no pain. Movements are smooth and fluid, muscles are strong and ROM is great.
Feelings: Not sure, some feelings of denial and sadness; yet clear and focused
Images: Was thinking about my son Kevin and was thinking about my marriage. Quite a few other thoughts floating in and out.
thoughts: Joint circles sure felt good. I am finding a deeper connection.
Questions: none

OTHER EXERCISE:

Time: 7:10pm 30 minutes
Place: On the streets around home
Exercise: bike ride
RPE: 5
RT: 9
RPD: 2
Experiences: It felt nice to ride in the cool of the evening. And there was a Summer outdoor concert nearby so my dh and I just kept circling the parking lot "playing" on our bikes. I was doing circles with my bike, LOL! :lol: It was really fun!
I got a new bike seat that is a little padded and I need to adjust it some, so will do that in the morning.
I never did ride yesterday as I was exhausted, and so was really ready to ride today.

[Pattimeow]

Date: 7-25-04
(Did walk/run first, will log it second)

time: 11:10am 15 minutes
Place: living room
Energy level: Great!
Exercise Selection: WW beginning, by memory to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 0
Sensations: Left knee cartilage grinding on hip tilts. All joints felt smooth and fluid. Quads tight and balance was great!
Feelings: High BE from run; great
Images: of a strong lean body -- mine!! :wink: :D
Thoughts: Two more days of WW beg. then step 5, wahoo!
Questions: none

OTHER EXERCISE:

Time: 9:50am 65 minutes
Place: field/track at local nearby school (walked from the house to it, walked and ran there, then walked home)
Exercise: Fastwalk/run - total run time was 10 minutes (5 minutes running/ 1 minute fast walk/ 2 minutes running/ 1 minute fast walk/ 3 minutes running)
RPE: 8/9 during running
RT: 8
RPD: 2
Experiences: Felt great! Very hot outside, whew! Need to take water with me next time. I may go shopping for running shoes today. My legs are all tingly now, after running/walking, it is a wonderful workout. today I ran on the dirt and grass so will see how ankles feel tomorrow. And dh ran/walked with me. 8)

[Pattimeow]

Date: 7-26-04
(Did walk/run first, will log it second)

Time: 10:04am 17 minutes
Place: living room
Energy level: Ok, kind of tired
Exercise selection: WW beginning, by memory, to music
RPE: 2
RT: 9
RPD: 2
Sensations: Popping in left shoulder. Woke up this morning with pain in the middle of my back between my shoulder blades. I could feel this pain more as I did the chest solar plexus pull back and push up.
Feelings: Tired; a bit down/blue
Images: Lots of thoughts floating in and out
thoughts: I am looking forward to picking up my Clubbells again on Wed
Questions: none

OTHER EXERCISE:

Time: 9:20am 30 minutes
Place: Garage
Exercise: Fast walk/run on treadmill - 3.0-4.0 mph/speed - 10 minutes running (no breaks) & 20 minutes fast walk
RPE: 5/6 (on run)
RT: 9
RPD: 1
Experiences: No ankle pain from yesterday's run, so the info on grass and dirt being gentler is definitely correct for my body (too bad cuz I really like the beach, LOL). Nice to run in my "new" New Balance running shoes I got yesterday. :D It was so much easier this time to run on the treadmill since now running outdoors too. I could have increased my run time.
Questions:
1. Should I leave my treadmill run time at 10 minutes until I can run outdoors for the full 10 minutes (without walking breaks), or will it help my outdoor run if I increase my treadmill run time?
2. Why is it harder outdoors to run?
(Physically RPE very high outdoors during running)

Thanks,
Patti

[Pattimeow]

Date: 7-27-04
(Did cardio first, will log it second)

Time: 9:50am 15 minutes
Place: living room
energy level: good
Exercise Selection: WW beginning, by memory, to music
Sets: 1
Reps: 10
Rest: none
RPE: 2
RT: 10
RPD: 0
Sensations: All good. Feel very strong.
Feelings: anger
Images: none
Thoughts: I start step 5 tomorrow/ back to Clubbells
Questions: none

OTHER EXERCISE:

Time: 9:20am 20 minutes
Place: streets near home
Exercise: bike ride
RPE: 6
RT: 9
RPD: 2
Experiences: nice ride/ some hills

[Pattimeow]

Date: 7-28-04

New Cycle (cycle #2) - Week 1
Day one on step 5 of "Getting Started"

Time: 8:35am 19 minutes
Place: Backyard barefoot on cement and grass
Energy level: good
Exercise Selection: All done using 2 Clubbells (5 lb.)
*Basic swings ------------------------------------ 4x8
*Forward/bakward Pendulums ----------------- 4x8
*Inward/Outward Pendulums (new move) ---- 5x5
Sets & Reps: (as above)
Rest: 1 minute between each set
RPE: 4
RT: 10 (Basic & for/bck Pendulums) 7 (inward/outward Pendulums)
RPD: 2
Sensations: I can see where swinging the clubbells can also become cardio work. My overall form was very good. There was some neck tension afterwards. I was putting my weight in my heels and could really feel the whole body participating in each swing.
Feelings: Feels great; not focusing on emotions but on movements
Images: none
Thoughts: Today I started my first day on step 5 of the "getting started" CST steps. I am so proud of myself for being this consistent. I've never been able to be this consistent before with exercise.
I will also begin WW intermediate this week (tomorrow) since I have no issues and feel I have mastered the movements of the beginner course of WW.
Questions: Scott, I'm still a bit confused on one thing. Do I do the WW movements on my Clubbell swinging days?

OTHER EXERCISE:

Time: 9:16am 30 minutes
Place: Garage
Exercise: Treadmill fast walk/run - 3.0-4.0 mph/speed - 11 minutes running & 19 minutes fast walk
RPE: 5/6 on run (7 on last 1.5 minutes of run)
RT: 10
RPD: 1
Experiences: Felt great! Leg muscles were tingling afterwards. I increased my run by 1 minute today and felt good about that.

[Scott Sonnon]

Yes, you may do the circles on the swinging days.

[Pattimeow]

Okay great! Will do them next time then, thanks!

Patti

[Chuck Kechter]

Hi Patti,

Great job getting to, and into step 5!

You wrote:

2. Why is it harder outdoors to run? (Physically RPE very high outdoors during running)

Since no one else chimed in here. . . :wink: It's because when you're outdoors you don't have the treadmill "doing" part of the work for you. It is a mechanized apparatus, with a motor that drives the mill-thingy (how's that for pseudo scientific speak? :D ). Outside you have to overcome air resistance, friction, gravity, acceleration (with its VERY tiny increase in mass), et cetera all by your lonesome. On a treadmill, since you aren't really going anywhere, you don't have much friction, or air resistance. And acceleration and gravity are assisted by the machine.

Add in uneven terrain, humidity levels, atmospheric pressure, and. . . and. . . and. . .

Does that make sense?

Once again, great job!

All the best.

V/R,

Chuck

[Pattimeow]

Oh perfect Chuck!
Thank you for responding to that previous question. That makes perfect sense. I get it now. So maybe for now since running outside puts my RPE levels pretty high, I will continue to run on the treadmill (increasing in increments of 1 minute at a time), and occasionally run outdoors, until my stamina for outdoor running increases.

And also Chuck, thank you for the encouragment with me reaching step 5 and all! This is the first time I think I've ever been able to do exercise consistently every day this long. And I'm feeling terrific and strong!! :D

Warmly, Patti

[Pattimeow]

Date: 7-29-04
(Did cardio first, will log it second)

Time: 10:00am 30 minutes
Place: living room
Energy level: Good
Exercise Selection: WW Inermediate (first day, wahoo!) - done to the video in its entirety
Sets: per video
Reps: per video
Rest: per video (plus some extra ones as I rewound some of what I couldn't quite "get"
RPE: 3
RT: 4/5
RPD: 2
Sensations: I slept poorly last night so I woke with back of the left side of my neck in pain, thus neck movements and some others were a bit painful - I just took them slowly. My coordination on my figure eights sucked! :lol: LOL! Eek Gads! :roll: I am glad no one was watching me. I started laughing out loud. My leg muscles feel strong but my balance was poor.
Feelings: Concentrating; laughing; awkwardness
Images: none, was focusing on the video
Thoughts: I think if I visualize "drawing" the figure eights (like with a pen on paper) it will help me to get the coordination. On the last balance drill when Scott said "okay, we're not done, other leg", it was the one time I wished I only had one leg, LOL! :wink:
Questions: none YET 8)

OTHER EXERCISE:

Time: 9:15am 37 minutes
Place: On streets around home
Exercise: bike ride
RPE: 6
RT: 9
RPD: 1
Experiences: Great! Legs tingling and quads getting stronger (I noticed it on the hills, I did so much better)! I love this! I love the feel of the wind in my face and the scenery (golf course; mountains; trees; flowers; etc.) - just awesome!

[Connie Brown]

I will also begin Warrior Wellness intermediate this week (tomorrow) since I have no issues and feel I have mastered the movements of the beginner course of Warrior Wellness.

Um, data point for you: Scott recommends minimum 3 months on Warrior Wellness beginner, *regardless* of your fitness level.

"mastering the movements" is one thing. How did you do with "deepening the movements" - did you take the ROM out to a farther degree? is everything smooth, no clunks, and the body symmetrical (both sides with same range of motion?) play with speed and see if fast circles are just as smooth as slow ones?

Did you master the movements and then stop and wait to let the changes "lock in"?

I've heard Scott say that of the three requirements of training = starting, stopping, and waiting = *waiting* is the hardest.

[Pattimeow]

Connie,
When I posted my summary of the getting started steps over on the RadiantCST list that is what Scott said, so that is what I was going by:

My question to him on RRCST list:

I know Scott said that it is on step 5 that I would then start the WW Intermediate video, and then I presume when that is mastered move to the advanced one. Is this correct?

Scott's reply to that on the RRCST list:

It's correct ONLY if you have no issues whatsoever, and you've mastered the movements of the Beginner Course of WW. Most people require 3-6 months of the Beginner Course.

Connie you asked here:

"mastering the movements" is one thing. How did you do with "deepening the movements" - did you take the ROM out to a farther degree? is everything smooth, no clunks, and the body symmetrical (both sides with same range of motion?) play with speed and see if fast circles are just as smooth as slow ones?

I feel that I deepened the movements and yes I took the ROM out to a farther degree. Everything feels pretty smooth and I haven't noticed a difference in sides of my body. I have done the beginning tape faster at times and it still feels smooth.

You also asked here:

Did you master the movements and then stop and wait to let the changes "lock in"?

I'm not sure what you mean.

You also stated here:

I've heard Scott say that of the three requirements of training = starting, stopping, and waiting = *waiting* is the hardest.

I've done the WW beginning since June 1st. It feels smooth. I don't think *waiting* is going to do anything else, and I do feel that moving on is the right thing for my body. but...if you still disagree with this decision then I will simply obey and do as asked (But Elaine better not get to do intermediate then, LOL! Or Gretel!! :twisted: :roll: :lol:

Thanks,
Patti

p.s. and Scott read this post in my log (being that he replied to my question) and never said not to do intermediate????

[Connie Brown]

Well goodness I stand corrected then!

I knew I was going to get in trouble some day with a conversation/log that was done half here and half on radiantCST.

I do wonder about the "hang time" after movements are mastered and before one moves to the next level. Seems like if we are talking to the CNS (central nervous system), some time is needed to groove the new movement, just like we do with the steps in RR. Must ask Scott when he gets back.

Is it a race with Elaine and Gretel? I honestly didn't notice their moves. tsk tsk on me!

[Pattimeow]

Date: 7-30-04

time: 10:25am 20 minutes
Place: Backyard barefoot on cement and grass
Energy level: Very Low
Exercise Selection: Clubbells (all using 2 clubbells - 5 lb. each)
*Basic Swings -------------------- 4x8
*Forward/Backward Pendulums --4x8
*Inward/Outward Pendulums ---- 5x5
Sets & Reps: (as above)
Rest: 1 minute between sets
RPE: 4
RT: 8
RPD: 3
Sensations: Knee cartilage grinding in right knee. Callous on right hand opened up. Lower back pain on inward/outward pendulums. Can feel it working the muscles around my elbows.
Feelings: Angry; sad; alone/lonely; depressed
Images: Looking at my reflection in the window between sets and having negative thoughts
thoughts: Didn't feel like doing any of this today. Don't feel like doing my cardio work either - probably won't. Feel like I can't. My inner person is screwing with my motivation and incentive to "move". I may take a gentle walk on the beach tonight instead.
Questions: What can I put on my hands in-between workouts to help with callouses?

Connie,
I have an idea about the WW that we discussed in the above posts. I'm figuring I could continue the beginning set on clubbell days and on non-clubbell days work on the intermediate set. Will this be good do you think?

and you asked:

is it a race with Elaine and Gretel? I honestly didn't notice their moves. tsk tsk on me!

No, not a race, but you know how sisters are yes? I figure what one of us is required to do (the rule to go by) that we all ought to have to abide by the same rule. :wink:

Okay, here is the rest of my log for today --

Time: 11:00am 15 minutes
Place: living room
Energy level: Very Low
exercise Selection: WW beginning
Sets: 1
Reps: 10
Rest: none
RPE: 3
RT: 10
RPD: 1
Sensations: Back left side of neck still hurts from sleeping baldy the other night. Everything is smooth and good ROM. Balance very good.
Feelings: numb/ plus those mentioned in my clubbell routine above
images: none
thoughts & questions: none

[Connie Brown]

Patti, sounds good on the mix of WW routines. Point taken on the rules being the same for everyone! Or maybe I should ask - what is your training goal of mixing the WW levels. Is it to help with recovery, or to groove in the movements, or for variety, or some other thing?

On the hands and callouses. Perhaps you could read what Scott did after his humongous effort. Me, I would have more days in between swings so my callouses could grow.

Or - you know what, when I started, I had 10 minutes of swinging in the morning and 10 after work and I had no callous problems. Perhaps it is the 20 minutes in a row that is doing it.

and what a crummy energy day that sounds like. Do you have a sense what it is from? sleep, rest, some dang life thing, exercise? I noticed when I added CST that everything else shifted just a little bit in response and it took a while before I could pinpoint causes of low energy days again.

[Pattimeow]

what is your training goal of mixing the Warrior Wellness™ levels. Is it to help with recovery, or to groove in the movements, or for variety, or some other thing?

Connie - I was merely satisfying your wishes. :oops: :oops: Otherwise I would simply choose to do the intermediate level throughout. :wink: I was trying to make up for being a bit of a stubborn mule (a**) in my previous discussing of this with you a few posts ago. :?



and what a crummy energy day that sounds like. Do you have a sense what it is from? sleep, rest, some dang life thing, exercise? I noticed when I added CST that everything else shifted just a little bit in response and it took a while before I could pinpoint causes of low energy days again.

Yes, crummy for sure. I haven't slept well for about three days now because of "some dang life thing". I was really swirling in it the last couple of days, and couldn't find "rest" (peace of mind). Tonight I went to the beach for 3 hours - watched the sunset - spent time with the Divine - and got clear. 8) And yes, there has been shifting due to CST, and I haven't quite been able to sort it all the way out yet, but workin' on it. Thanks for asking and caring.

Patti

[Pattimeow]

Date: 7-31-04
(Did cardio fist, will log it second)

Time: 8:25am 25 minutes
Place: living room
Energy level: Better a bit than yesterday but still just 'fair'
Exercise Selection: WW Intermediate, whole video
Sets: per video
Reps: per Video (sometimes less than video)
Rest: per video
RPE: 3
RT: 5
RPD: 2 (5 on neck pain)
Sensations: When I got to the shoulder rolls a lot of pain came back into the back left side of my neck (it felt like huge tension). On balance with pointed toes I'm feeling fearful of having toe cramps. On the knees figure eights I felt discomfort on the inside/inner part of my knees.
Feelings: anxiety; fear; trying to hold onto clarity
Images: none
thoughts: Quite a few of these movements are sloppy. I'm thinking it might be better to slow down on them, stop the videos midstream, etc. I feel fear during the balance moves - not sure what that's all about but will simply keep working on and with it.
Questions: none

OTHER EXERCISE:

Time: 7:52am 20 minutes
Place: Garage
Exercise: Treadmill fast walk/run - 3.0-4.0mph/speed - 5 minutes running & 15 minutes fast walk
RPE: 8 (during run)
RT: 9
RPD: 1
Experiences: Energy level definitely still not up to par. My body feels like a heavy lead weight. I decided to listen to her so cut my run time back by 6 minutes and total time back by 10 minutes. I must admit I am kind of discouraged by this and hoping this low energy slump passes soon.

[Dan Chomycia]

Patti,

This is sound advice, listen to it.

Quite a few of these movements are sloppy. I'm thinking it might be better to slow down on them, stop the videos midstream,
I remember needing to do this when I first began working on Warrior Wellness.

Talk to you soon!

[Pattimeow]

Thanks Dan, yes I am listening and it is helping. 8)

Date: 8-1-04

Time: 3:40pm 27 minutes
Place: living room
energy level: fair
Exercise Selection: WW Intermediate - entire video
Sets, Reps & Rest: Per video
RPE: 3
RT: 5
RPD: 2 (4 on neck pain)
Sensations: Did things gentler working "up to" neck tension, but not "through" it. Concentrating on breathing and relaxing shoulders and neck and face helped some. Balance wobbly.
Feelings: Tired
Images: none
Thoughts: I decided to have one more day today of WW with the 3rd day of clubbells tomorrow due to energy level, tiredness, & neck pain.
Questions: none

[Pattimeow]

Date: 8-2-04
(Did cardio first, will log it last)

Time: 9:45am 18 minutes
Place: Backyard barefoot on cement & grass
energy level: Good
Exercise: Clubbells (all using 2 clubbells) - 5 # each
*Basic Swings -------------------------------4x8
*Forward/Backward Pendulums -----------4x8
*Inward/Outward Pendulums --------------5x5
Sets & Reps: (as above)
Rest: 1 minute between every set
RPE: 4
RT: 8
RPD: 1
Sensations: All felt smooth - a little clunky still on some of the inward/outward pendulums. Knee cartilage still crunchy - I think this is something I get to live with (my natural noisemaker, LOL!) so will stop mentioning it here.
Feelings: strong; focused
Images: Enjoying the hummingbirds & butterflies
Thoughts: One more day of WW Intermediate only, then on Wed. I will start week #2 of this cycle with another new clubbell movement.
Questions: none

------

time: 10:20am 15 minutes
place: living room
Exercise: WW beginning
*no issues - all smooth - good ROM

------

OTHER EXERCISE:

Time: 9:05am 30 minutes
place: garage
Exercise: Treadmill - 3.0-4.0mph/speed - 11 minutes running & 19 minutes fast walk
RPE: 6 during run (8 during last 3 minutes of run)
RT: 9
RPD: 1
Experiences: Felt great! Also felt hard today so I had to push myself to do it and finish it.

[Pattimeow]

Date: 8-3-04

Today I decided to not do any cardio or any WW/clubbells. It was supposed to be a day of WW and cardio. But I am frozen. I feel like I can't move (not really physically, but emotionally drained which has drained my body). I am packing things out of my living room, as we are laying flooring and painting there this weekend, but that's it.

My emotions are telling me to feel guilty for skipping a day, but my body is saying thank you. She needs it. This is reframing for me, as I always think if I miss a day then I have this fear that i am going to lose my consistency (which is what has happened in the past). I will simply make a committment to myself here and now -

Tomorrow I will pick right back up with my second week (in this cycle) of WW/clubbells and cardio whether I feel like it or not. :wink:

Patti

[Connie Brown]

Hope you are feeling better today.

Your post reminded me of a recent article in CST mag on variable energy days.

Golden Peak Performance (http://www.circularstrengthmag.com/25/sonnon2.html)

Apparently it is natural to "wave" through days of rest, light activity, moderate, heavy, and peak. The trick is to learn our own cycles.

I also had the black-and-white days when I was either doing nothing at all and feeling guilty or going all out no matter how I felt.

This is harder because finding my own rhythms is taking a while. No such thing as a book for this one. More rewarding though of course. Isn't that always the way.

[Pattimeow]

Date: 8-4-04

Thanks Connie - I don't feel better, but am picking things back up anyway.

(did cardio first, will log it second)

Time: 11:07am 14 minutes
Place: backyard barefoot on cement & grass
Energy level: low-medium
Exercise Selection: Clubbells (5#)
*Forward/backward Pendulums alternating -----4x8
*Inward/Outward Pendulums alternating --------3x5
Sets & Reps: (as above)
Rest: 1 minute between every set
RPE: 5
RT: 9 (for/back) 7 (inw/out)
RPD: 3
Sensations: Grip on the inward/outward alternating pendulums started to really hurt (RPD of 6?) by the beginning of the 4th rep on each set. So after the 3rd set I decided not to continue with 5 sets. Afterwards my hands were shaking and unstable to write with.
Feelings/images/thoughts/questions: skipping this

OTHER EXERCISE:

Time: 10:15am 30 minutes
place: garage
Exercise: treadmill - 3.0-4.0mph/speed - 11 min. running/ 19 min. fast walk
RPE: 7 during run
RT: 9
RPD: 1
Experiences: 4 minutes into my run I began sobbing and continued to cry through the rest of the run.

[Pattimeow]

Date: 8-5-04

time: 10:50am 30 minutes
Place: living room
Energy level: low
exercise selection: WW Intermediate - entire video
Reps/Sets/Rest: per video
RPE: 2
RT: 8
RPD: 1
Sensations: Shoulder rolls really hurts my neck
Feelings: very low, I'm thinking this might be pms combined with life stuff
images: none
thoughts: the wild enthusiasm has seemed to have worn off (you know, when you find something new etc.), so I am looking for gentle optimism.
Questions: On the knee figure eights I found if I allow my knee to always be aligned with my toes then I don't feel the pain in the inside of my knee like I do if I keep my knee straight forward while trying to circle "underneath" it. I think I now have the correct form, yes?

No cardio today, I just have no motivation. :(

[Dan Chomycia]

I think I now have the correct form, yes?
You go it!

Talk to you soon!

[Pattimeow]

Date: 8-6-04

Time: 8:52am 19 minutes
Place: backyard, barefoot on cement & grass
energy level: fair
Exercise Selection: Clubbells (5#)
*Forward/backward Pendulums Alternating -----------4x8
*Inward/outward Pendulums Alternating --------------5x5
Sets & Reps: as above
Rest: 1 minute between every set
RPE: 4
RT: 9
RPD: 1
Sensations: Grip was much better this time, although still a bit painful but was able to get in all 5 sets today. Everything felt fluid and smooth.
Feelings: peaceful outside in the yard; focused
Images: Enjoying the hummingbirds and other birds, the sunshine, and the fresh air
Thoughts: Since I'm going to be painting my living room walls today I'm thinking of letting this be it for the day
Questions: none

[Pattimeow]

Date: 8-7-04

Time: 6:05am 24 minutes
Place: living room
Energy level: fair
Exercise Selection: WW Intermediate, entire video
Reps/Sets/Rest: per video
RPE: 3
RT: 8
RPD: 1
Sensations: Hamstrings tight and a bit sore (probably from moving furniture and painting). Nauseated throughout entire tape (did it as soon as I woke before breakfast). Coughing and congested - too much cheese at last night's Mexican dinner; I think I'm going to have to give up cheese and I don't wanna. :roll: :wink:
Feelings: Tired; stomach upset; anxiety; lonley
Images: none
Thoughts: Coordination is much better. I have more painting etc. today so will most likely skip cardio.
Questions: none

[Pattimeow]

Date: 8-9-04

(Yesterday I took a day off since we spent the entire day painting and moving furniture)

Time: 8:59am 15 minutes
Place: backyard, barefoot on the cement
Energy level: fair
Exercise Selection: Clubbells (5#)
*Forward/Backward Pendulums, alternating ----------4x8
*Inward/Outward Pendulums, alternating -------------5x5
Sets/Reps: as above
Rest: 1 minute between each set
RPE: 3
RT: 10
RPD: 1
Sensations: Felt strong, smooth, and fluid. Calluses getting harder/thicker, not tearing now. Grip a bit strained due to a weekend of painting and moving furtniture and breaking a blood vessel in my thumb.
Feelings/images/thoughts/questions: none

[Pattimeow]

Date: 8-17-04

Okay, so I have not done WW or clubbells for the last 7 days. I feel like I was in some sort of big slump. My body just could not do it. My energy level dropped below zero. My beta-endorphins dropped really low too. Lots of big issues. So I started back with looking at my food.

I tightened it up some. My meal timing was getting sloppy (late). So I moved it up to 5 hours instead of slipping towards 6 or even more sometimes between meals. This is helping. I also know when I eat out a lot I get too many covert sugars and it whacks my BE. So, I am trying not to eat out more than once a week. This is helping.

But I know that excericse is necessary for proper BE for my body. Yet I also know that I've been extremely exhausted. More so from the release of some pretty huge emotional life stuff. The dam is beginning to break, and so some release is occuring along with processing it. This is good, it's just that sometimes during the times of release my body cannot move. I don't know if any of you have experienced this, but this is how it feels to me.

So, I let myself have these 7 days of just being. Now my body I think is ready (or I am so my body better get with it, LOL!) to start doing CST again. The last couple of days I've been nauseated and dizzy. I don't know why, except that I think it is just more response from my body to the shifting.

So, I am going to now post my log for today. :wink:

Time: 10:45am 25 minutes
Place: living room
Energy level: low
Exercise Selection: WW Intermediate
Sets/Reps/Rest: per video
RPE: 2
RT: 8
RPD: 3
Sensations: Extreme nausea. have had this for 2 days. It was gone this morning but came back. My balance sucks. My ROM is good on figure 8's.
Feelings: upset stomach; slight headache; tired; overwhelmed; emotionally exhausted
Images: Was thinking about how for so long I was feeling like I was this dam holding back huge emotions. Now I think the water (emotions) have begun to spill out, over, and through. And as weird as it sounds, I think my body is reacting physically to the "spill out".
Thoughts: I'm going to try to do my week of active recovery now. Hoping this nausea will pass soon.
Questions: none

[Pattimeow]

Date: 8-18-04

Time: 10:40am 12 minutes
Place: living room
Energy level: fair
Exercise Selection: WW Intermediate up to the spine circles
Sets/Reps/Rest: per video
RPE: 2
RT: 8
RPD: 3
Sensations: When I got to the spine circles they made me (I became) super nauseated and dizzy and it was just too much (couldn't deal with it), so I quit at that point.
Feelings: this is frustrating me
Images/thoughts/questions: none

[Connie Brown]

[b]When I got to the spine circles they made me (I became) super nauseated
Patti this happened to me too.

http://www.circularstrengthmag.com/forum/viewtopic.php?p=13318&highlight=motion+sickness#13318

That was when I tried changing the "envelope" on the spinal circles

http://www.circularstrengthmag.com/forum/viewtopic.php?p=13808&highlight=envelope#13808


and now they don't do that any more.

[Pattimeow]

Thanks Connie,
I read both those posts of yours and I will try changing the envelope as well. When I was a child I suffered with motion sickness too, and still do as an adult. I can get car sick very easily unless I am sitting in the front seat looking straight ahead or driving the car myself. I have heard that this can be related to astigmatism (sp?) - of the eye; which I have.

My step brother used to get so car sick that he would lose his meal. And my step dad used to hate to have to pull over when he was feeling sick so told him if he did pull the car over and if he did not lose his food he would beat him. :roll:

Anyways, I will try changing the envelope on the spinal circles. I've been having some nausea outside of doing any movement, so it may not be related. I just know that yesterday when I did the spinal circles the nausea was huge and really icky.

thanks for the tips,
Patti

[Pattimeow]

Date: 8-21-04

Time: 1:44pm 25 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate
Sets: per video
Reps: slightly less than video on some movements
Rest: per video
RPE: 3
RT: 6
RPD: 3
Sensations: I slowed down and made smaller the movement envelope on the spinal circles and experienced less nausea. I also kept my head up during these instead of even/face down with my spine.
Lots of tension in my neck area on shoulder rolls. Balance poor today (had help from one of my cats, LOL!)
Feelings: Not really in tune w/feelings, concentrating on the video/movements
Images: I had a candle burning and so was casting shadows on the wall which my cat Starbuck was chasing - made me laugh (which felt really good, haven't laughed in awhile). Then on the large leg circles Starbuck thought it was a game and was following my leg and trying to grab it. I finally picked him up - but he didn't think that was as much fun. :D
thoughts: I feel like I got back into my "groove" today. I was so worried that my days of not doing CST/WW/Cardio had to do with my problem of not being consistent. but I don't think that is what it was (and yet a part of me is still fearful that maybe it is). It honestly felt like my body needed the break in movement in order to process the big emotions, as they had completely exhausted me and drained my energy level to zero. The problem with this though is that then my beta-endorphins sink too low.
Questions:
*Any comments or helpful suggestions to what I wrote above?
*What has been your experience with consistent daily CST/WW/Cardio vs. slumps of doing nothing?
*Am I making excuses? Should I just do it anyway? If so, how?

OTHER EXERCISE:

Time: 9:07am 25 minutes
Place: streets around home
Exercise: bike ride
RPE: 5
RT: 9
RPD: 3
Experiences: Felt great! Quads are freakin', LOL! All tingly leg muscles. Okay, why haven't I been consistent with this? I felt an immediate BE (beta-endorphin) surge. And my body sucked it up! 8)

[Scott Sonnon]

Patti,

There's a 3-4 day pattern to ups and downs - effort and relaxation. It relates to biochemistry (of course) and to the fibonacci sequence. Just use your intuition on when it's appropriate for effort and not. But do your Warrior Wellness everyday.

[Pattimeow]

thank you Scott,
So I hadn't done any thing for 7 days, then came back and did WW one day, then didn't do anything for two more days, and then came back today. This doesn't sound like the 3-4 day pattern you are talking about, but more like me just slacking (in other words a character defect of not being able to do this consistently). I just want to figure this out for myself because this has always been my downfall - not being consistent every single day with exercise.

I understand the biochemical 3/4 day response. Is there an article someplace where I can read about the fibonacci sequence you mentioned? I am not familiar with that at all.

And ok, I will do my WW every day, even when it feels like I can't move.

Thanks, Patti

p.s. Do you think this 'consistency' thing would be a good topic to bring up on the radiantCST list, to see what others thoughts are?

[Scott Sonnon]

Patti,

I think inconsistency is an excellent topic for RadiantCST! Here's a link to a Fibonacci Sequence overview:
http://www.circularstrengthmag.com/25/sonnon2.html
http://www.circularstrengthmag.com/25/sonnon4.html

[Pattimeow]

Thank you Scott,
Ok. Got it. I read both articles and found them extremely interesting. :D I am going to do my WW this morning, and re-read these articles again (to let it kind of settle in) and then I will go over to the radiant CST list and share there my thoughts. I am determined that I am going to figure out:

1. Why I struggle with consistency/inconsistency
2. How I can apply "intuitive training"
3. How to find out what my personal energy levels/natural rhythm is, and how I can incorporate that along with the Fibonacci Sequence
4. And what my "pattern" is with my current beta-endorphin cycles, to see how I can adapt my training (within the intuitive and Fibonacci Sequence guidelines) in order to have the best possible outcome.

I am excited about this and what I will discover for myself. Thanks!

Warmly, Patti

[Chuck Kechter]

Patti you wrote:

This doesn't sound like the 3-4 day pattern you are talking about, but more like me just slacking (in other words a character defect of not being able to do this consistently).

This is no such thing.

MAYBE it is a personal program design defect.

MAYBE it is a biochemical issue, but, since YOU are not your condition, it is not a character issue.

Or MAYBE it is simply "life" getting in the way of things. Sometimes that happens. To us all.

But YOU are not "defective" at any level.

Consitstency, is a lot like walking. . . One foot in front of another. . . till you've reached your destination (if I can torture a metaphor :wink:) Sometimes, you'll slow down, sometimes you'll stop to take in the view, sometimes you'll break into a run--just for the fun of it, or to challenge yourself. But you're always on the journey forward. And the journey's the thing. . .

Keep on keepin on. . . and you'll "get there." (Poor metaphor. . . I think I almost killed it! :wink: :D )

V/R,

Chuck

:D [/b]

[Pattimeow]

MAYBE it is a personal program design defect.
MAYBE it is a biochemical issue, but, since YOU are not your condition, it is not a character issue.
Or MAYBE it is simply "life" getting in the way of things. Sometimes that happens. To us all.

Chuck you are a jewel, thank you! :D
MAYBE you are right, LOL! Today I am going to be looking into beginning to design my "personal" program. I think since I've just been basically plodding along I have not at all paid attention to different things that affect my own personal program. In looking at these things I know I will come up with a solution.

Yes, and I KNOW it is a biochemical issue. That will be part of what I think about as I design my personal program.

Hmmm, not a character issue, okay. Beating myself up over it is just plain stupid anyway. :roll: I'm going to solve this, I swear!! :twisted:

And yah, life getting in the way, big emotions. But I'm so sick of life doing this, or me "allowing" it to do it. I mean what I want to do is have absolutely nothing interrupt my program here. Nothing! :x I'm so sick of myself slacking at times (missing days/inconsistency) and using life or big feelings as an excuse or reason to not "move". I hate it, hate this about myself! So, I'm going to do something about it and fix it.


Consitstency, is a lot like walking. . . One foot in front of another. . . till you've reached your destination (if I can torture a metaphor ) Sometimes, you'll slow down, sometimes you'll stop to take in the view, sometimes you'll break into a run--just for the fun of it, or to challenge yourself. But you're always on the journey forward. And the journey's the thing. . .

Chuck your encouragement is enlightening, thanks!
Now, listen to this. I read this post of yours after my workout this morning. And I know without doubt through reading your post here, that the Divine is guiding me and confirming things for me.

As I was running this morning on the treadmill I got this sort of vision. I pictured that I was traveling on a destination, a long one, and couldn't see the end and I couldn't see the "map" on how to get there. So I was fretting about the "getting there" (to the destination), feeling like I won't, and I was reminded that in order to get there I have to keep moving in the "now", one foot in front of the other (sometimes literally, LOL!). Your view of how I might go slow, or take in the view, or break into a run says it perfectly. But if consistency is a lot like walking, and I am not walking but standing still, then probably I am not being consistent yes? :wink:

I loved your metaphor! :mrgreen:

Thank you!
Patti

[Pattimeow]

Date: 8-22-04

time: 9:19am 23 minutes
Place: living room
Energy Level: good
Exercise Selection: WW Intermediate
Sets/Reps/Rest: per video
RPE: 3
RT: 6
RPD: 2
Sensations: Balance still wobbly. Nausea better - going slower helps. Tons of neck tension on shoulder rolls -ouch! Finger waves -other fingers that are to be stationary want to join the finger I am waving.
Feelings: clear & focused; energetic
Images: none
Thoughts: I think I can begin learning some of this by memory so that Instead of focusing on the video I can focus more on me and my body.
Questions:
On the leg quadrant circles (front-side-back-5x ea. direction) is my circling leg not supposed to touch the floor in-between going from front to side to back?
And is this the same with the one large leg circle?

OTHER EXERCISE:

Time: 8:35am 30 minutes
Place: Garage
Exercise: Treadmill - 3.0 to 4.0 mph/speed ; 11 minutes running & 19 minutes fast walk
RPE: 6/7 on run
RT: 8
RPD: 2
Experiences: felt great! Beta-endorphins (BE's) very happy :D
I also had this sort of vision of being on a journey and gettting frustrated at not being able to see the destination nor know the map on how to get there (see my reply to Chuck for more notation on this)

[Scott Sonnon]

It doesn't need to touch, no.

[Chuck Kechter]

Hi Patti,

I'm back to "slap" that metaphor around a little more :wink: .

You wrote:

But if consistency is a lot like walking, and I am not walking but standing still, then probably I am not being consistent yes?

I would say it depends on WHY you are standing still.

If you are stopping to tie your shoe, or to smell the roses, then you are still on the "walk," as it were. . . And the journey continues.

If, on the other hand, you stopped, well just to stop, then that is a different thing.

(Take that metaphor, and that-- :roll: )

Pausing now and then really isn't a problem. Really it is a matter of perception.

(Switching metaphors now :roll: )

Which end of the telescope are you looking through?

If your "whole" journey was measured in weeks, or months, as if you were training for some kind of competition, pausing could "potentially" be a problem. But if you're in this (health, wellness, fitness) for the long haul (a lifetime) then pausing now and then is merely a blip on the radar. And could be nothing more than a recharge, or a "pause" to smell the metaphorical roses. . .

Ultimately though only you can decide which it is.

V/R,

Chuck

(I actually feel sort of "guilty" that I not only managed to further torture one metaphor, but was able to bring another in and abuse it as well :shock: :wink: :D )

[Pattimeow]

Oh Chuck,
You have me laughing out loud, ROFL! :lol: :lol: :lol: :lol:

Thanks!


I would say it depends on WHY you are standing still.
If you are stopping to tie your shoe, or to smell the roses, then you are still on the "walk," as it were. . . And the journey continues.
If, on the other hand, you stopped, well just to stop, then that is a different thing.
Pausing now and then really isn't a problem. Really it is a matter of perception.

Why was I standing still? :?: Great question, LOL! Wanna hear my metaphor on it? Well, I'm gonna tell you anyways, ROFL! (Hey, you started it, LOL)

I think I stopped on my "walk" because it felt like the sky was falling down on my head, and so I crawled into a nearby cave to stay safe! And then when I got into the cave I began to pout that no one was in there with me, so I stayed in there long after the fear that the sky was falling (when in fact it didn't it was just my perception at the time). But the cave and my sulking got comfy. And I forgot about my buds, that were outside the cave hollering at me to come out! :roll: And I forgot that I wasn't "walking alone", that as Scott says "we are in this TOGETHER, alone". And the cave felt safer than continuing my journey, because I don't have a map, no "walking route". :wink:

Now, talk about 'slapping' a metaphor around a bit, LOL! You don't want to get me started on metaphors, ROFL! I'm great with metaphors, it's "real" life I suck at! :lol: :P


If your "whole" journey was measured in weeks, or months, as if you were training for some kind of competition, pausing could "potentially" be a problem. But if you're in this (health, wellness, fitness) for the long haul (a lifetime) then pausing now and then is merely a blip on the radar.

Good point! I need to reframe. Okay, you're really helping me with this, thank you. It may be my perfectionism poking it's head in here. :shock: Coming previously about 4 years ago from a place of exercise addiction, I think there's still that part of me that feels if I don't do any movement on a given day (or week as this case was) that I am simply "failing". :roll:

Okay, thanks Chuck. I am simply going to try to "allow" myself breaks when and if I need them. Whew, even saying that sounds wimpy to me.

Patti

[Pattimeow]

Date: 8-23-04

Time: 11:00am 25 minutes
Place: living room
Energy level: very good
Exercise Selection: WW Intermediate
Sets/Reps/Rest: per video
RPE: 3
RT: 7
RPD: 2
Sensations: Quads burning. Still tension in my neck on shoulder rolls. I notice I am tensing up during some of the movements - forgetting to breathe and relax into them. Balance is better. I'm still experiencing some nausea and dizziness on the spine circles, it is not pleasant. Then 5 minutes after I finished the WW Intermediate tape I had huge waves of nausea and it isn't going away. :cry:
Feelings: strong; focused; clear
Images: none, focusing on the video
Thoughts: One more day of Active Recovery and then a new cycle with the Clubbells. I want to do a combo routine (2 swings together) w/ Clubbells so will have some fun choosing that.
Questions:
Over time will the nausea and dizziness stop while doing the spinal circles? If so, what causes it and why would it get better/stop? Can I just skip it for now? Sigh.

OTHER EXERCISE:

Time: 10:00am 20 minutes
Place: streets around home
Exercise: bike ride
RPE: 5-7
RT: 9
RPD: 2
Experiences: Great! Quads really feeling this. I think I'll do the same route each time, that way I'll be able to notice whether I am improving or not by my time decreasing. I am only going up a few gentle hills right now but they are still very hard.

[Scott Sonnon]

Yes, it will stop. Exhale longer and more slowly during, and keep your eyes fixed on one point if possible.

[Pattimeow]

Yes, it will stop. Exhale longer and more slowly during, and keep your eyes fixed on one point if possible.

Okay, thanks Scott. I am still nauseated/dizzy even now, which has been 3 hours after WW. I just drove to the nearby store, and I don't think I can even drive while feeling this way. I just got some bubbly mineral water, hoping that the bubbles will help my tummy. I am miserable. :(

In order to keep my eyes focused on one point I will need to keep my head up, rather than facing downward or something right? Not sure how to do it.

For right now maybe I should just skip that part of WW Intermediate. Does it affect everyone this way?

Thanks for your help,
Patti

[Connie Brown]

[quote] In order to keep my eyes focused on one point I will need to keep my head up, rather than facing downward or something right? Not sure how to do it.

For right now maybe I should just skip that part of Warrior Wellness™ Intermediate. Does it affect everyone this way?
Well it affected me that way.

I do keep my head up. I think of it like a bobble head doll that always stays upright. This means I don't go as far down on the ranges of motion sometimes but, fixing the nausea is more important to me than how deep. And it IS getting better.

I skipped those for a while and am sorry I did. First of all, I completely forgot they were even IN there until I watched the tape again! So when was I ever going to bring them back in? also, it just put off getting that motion back. I now think it is better to be going forward no matter how teeny the increments are.

Also, those spine circles really magnify if my fuel or water is off. MUST have good greens and browns (protein is never a prob for me) and MUST be hydrated.

[Randell Waddell]

Morning Patti,

If you do a web search on the Vestibular System, and think about how your CST training is intermeshing with it, I think you will be very pleasantly surprised.


Cheers
Randell. :D

[Pattimeow]

thanks Connie,
I will simply slow them WAY down, keep my head up and focused on one point of reference, and do what I can. I am just so miserably nauseated now today, argh! And since I will be doing WW every day, I don't want to be this nauseated every day.

I appreciate the food tips too. I had been looking back in my food journal just yesterday at my water intake. It has been down some to what I normally was drinking. I was drinking 8-10 glasses a day, but in the last couple of weeks it's been varying between 4-7 glasses (and I had switched from regular water to mineral water for a lot of them), mostly around 4 or 5. I started increasing it again. Today I've already had 8 glasses.

My protein and browns are good, I think. I keep a close watch on them most of the time (weigh and measure them out) because I have a tendency to undereat, as I'm sure you know from my sharing on RR over the last few years. I could always eat more greens. :wink: :roll:

thanks again Connie, I will just keep plodding along in teensy increments with the spinal circles.

Patti

[Pattimeow]

Date: 8-24-04

Time: 9:40am 25 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate
Sets/Reps/Rest: per video (except on spinal circles)
RPE: 2
RT: 7
RPD: 3
Sensations: Right bicep a bit tense. Neck tension on shoulder rolls. Lots of trouble still with nausea and dizziness on spinal circles. I stopped the video and tried having a focus point, going slowly, minimizing my ROM, and only doing 3 reps of each. But I had to stop doing them only after 6 reps. Just completely stopped and moved on in the video.
Feelings: Frustrated with nausea and dizziness
Images: none
Thoughts: Feeling very frustrated at the nausea I am experiencing on the spinal circles. Wonder if it will ever change - feels like it won't, but I know Connie had trouble at first too and said hers got better. Tomorrow I start my next clubbell cycle, so this afternoon will choose what I want to do in it. I want to do something fun so I can begin to combine swings. :D
Questions: none

OTHER EXERCISE:

Time: 8:40am 30 minutes
Place: garage
Exercise: Treadmill; 3.0-4.0 mph/speed; 12 minutes running & 18 minutes fast walk (this is an increase of 1 minute on my run time)
RPE: 6-8 on run
RT: 8
RPD: 2
Experiences: Beta-endorphin rise felt great! My legs felt so heavy today like two lead weights. During my run feelings and thoughts about my marriage came up. I think the heaviness of my legs is connected to this. I wrote more thoughts in my private journal on this. It felt good to just run it off.
Thoughts: I have tried running outdoors a few times and it feels really hard. So, I'm thinking of only doing outdoor runs occasionally for now and once I get to where I can run the full 30 minutes on the treadmill then hopefully that will increase my endurance for outdoor runs (which I enjoy MUCH better than the darn treadmill :roll: ). My goal is to run on the beach, which is my "heart" place. :wink:

[Pattimeow]

Hi all,
I wasn't sure if I should just post this here in my log for feedback, or over on the "Strength, Conditioning & Performance Enahncement forum". So I am posting it here for now.

Tomorrow, Wed. I begin my third cycle with clubbells. Here is what I plan, any feedback welcome.

CYCLE #3: (all moves using two 5# clubbells simultaneously)

(Week One) -

*Combo Basic Swing going into a forward/backward Pendulum 4x8
*Armpit Cast (new move) 5x5
*WW Intermediate

(Week Two) -

*Combo forward/backward Pendulum going into inward/outward Pendulum 4x8
*Combo Clean to Armpit Cast (new move) 5x5
*WW Intermediate

(Week Three) -

Active Recovery - WW Intermediate only

Thanks,
Patti

[Pattimeow]

Date: 8-25-04

Time: 8:43am 13 minutes
Place: Backyard barefoot on cement
Energy level: High
Exercise Selection: Clubbells Cycle #3 - all using two 5# clubbells:
*Armpit Cast (new move) -------------------------------------------- 5x5
*Combo Basic Swing going into a forward/backward Pendulum -- 4x8
Reps and Sets: as above
Rest: 1 minutes between each set
RPE: 4
RT: 8
RPD: 2
Sensations: Felt this in my whole body, and it became cardio. A bit shaky in my arms and hands afterwards. First few Armpit Casts were akward, so I choked up a little bit then choked back down as I got the movement. Felt it in my arms too. Felt Fabulous!
Feelings: Content; relaxed; Positive energy
Images: Watching a hummingbird between sets - so cool! 8) I love being outside. I also noticed how more in tune with myself and my dreams and desires I am with my husband gone for a couple of days. Hoping we can work things out.
thoughts: I think by my 4th clubbell cycle I want to make my clubbell workout longer because I love the feel of it being cardio. Although I will need to pay attention to overdoing it and my grip strength. Callouses on my hands are doing okay for now though.
Questions: none

OTHER EXERCISE:

Time: 9:18am 19 minutes
Place: streets around home
Exercise: bike ride
RPE: 6
RT: 9
RPD: 2
Experiences: Felt great! Quads still really feeling it. Lovin' the BE! :D

WARRIOR WELLNESS:

Time: 9:47am 28 minutes
Place: living room
Energy level: high
Exercise Selection: WW Intermediate, using Connie's notes and done with music
Reps and Sets: per notes taken from Video
Rest: 2 minutes before spinal circles (drank 2 glasses of water)
RPE: 3
RT: 8
RPD: 2
Sensations: Some popping in left shoulder on shoulder figure eights. Neck tension on shoulder rolls. Took a 2 minutes rest and drank 2 glasses of water before spinal circles - nausea much better! Only a faint trace!! :D I kept a focal point and went slowly too, which helped as well. For some reason the hip circles felt very freeing today; hard to describe. Balance was good although my ROM on balance can increase a lot - lots of room to "grow". :wink:
Feelings: Just feel really good; beta endorphins up
Images: Thinking about taking the beginning and intermediate WW movements and putting it all to music where rhythmic beat would coincide and also the melodic flow and lyrics with the movement and so that it would "sing to me". :mrgreen:
thoughts: Did better with this; lots of room to improve
Questions: none

[Pattimeow]

Date: 8-26-04

OTHER EXERCISE:

Time: 10:10am 30 minutes
Place: garage
Exercise: Treadmill - 3.0-4.0 mph/speed; 14 minutes running & 16 minutes fast walk
(increased run by 1 minute from last time)
RPE: 7-8 on run
RT: 9
RPD: 2
Experiences: Hard but felt really good. Lots of thoughts flooding in and out.

WARRIOR WELLNESS:

Time: 10:51 am 27 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate, using Connie's notes and done to music
Reps/Sets: Per notes (that were taken from the video)
Rest: 2 minutes before spinal circles (drank 2 glasses of water)
RPE: 3
RT: 7
RPD: 2
Sensations: Neck tension on shoulder rolls. Triceps sore from yesterday's clubbells. Nausea mild on spinal circles, and increased somewhat about 45 minutes after finishing WW. Quads burning on knee figure eights. Balance pretty good.
Feelings: anxiety; but clear and focused
Images/thoughts/questions: none

[Pattimeow]

Date: 8-27-04

OTHER EXERCISE:

Time: 9:00am 2 hours
Place: private studio
Exercise: Dance
RPE: 5 RT: 8 RPD: 1
Sensations: I can't believe how much stronger and more graceful I am since doing WW and clubbells. All my moves have smoothed out, plus I feel more confident.


CLUBBELLS:

Time: 5:55pm 14 minutes
Place: Backyard barefoot on cement
Energy level: low-exhausted
Exercise Selection: Clubbells -all using two 5# clubbells
*Armpit Cast ---------------------------------------------------5x5
*Combo Basic Swing into a forward/backward Pendulum...4x8
Reps/Sets: as above
Rest: 1 minute between sets
RPE: 3
RT: 8
RPD: 2
Sensations: Tricep's were sore to begin with so I choked up on the first 3 sets on Armpit Casts, then on last two sets - no choke.
Feelings: Very hungry & thirsty; very tired
Images: none
Thoughts: I usually do this in the morning but had other things today. My energy level is much better in the morning. Plus I did this right before dinner and was too hungry.
Questions: none

[Pattimeow]

Date: 8-28-04

OTHER EXERCISE:

Time: 10:07am 19 minutes
Place: streets around home
Exercise: bike ride
Experiences: Awesome! Quads burning. Doing better uphill - can use higher gears now. Beta-endorphin rise feels sooooo good! :D

WARRIOR WELLNESS:

Time: 10:38am 22 minutes
Place: living room
energy level: good
Exercise Selection: WW Intermediate - using Connie's notes, to music
Sets/reps: per notes
Rest: intermittant
RPE: 2
RT: 8
RPD: 1
Sensations: Some tension in neck still on shoulder rolls. Skipped the 2 minute break & water before spinal circles - all went well - only slight nausea. Slight back pain on spinal circles going "backwards". Balance wobbly on knee figure eights.
Feelings: anxiety; clear; focused
Images: none
Thoughts: Just enjoying doing this to music. I hope to increase my ROM on all movements
Questions:
On spinal circles going backwards am I possible doing something wrong that would cause slight back pain?
On the video Scott says not to move beyond my hips. I'm not sure what this means, can someone explain?

[Pattimeow]

Date: 8-29-04

Time: 8:55am 20 minutes
Place: living room
energy level: good
Exercise Selection: WW Intermediate, using Connie's notes/ to music
Sets/Reps: per notes
Rest: none
RPE: 2
RT: 8
RPD: 1
Sensations: Slight pops in left elbow figure eights. Smoother finger waves, better balance. ROM improving.
Feelings: huge sadness - holding it back like a dam holding back a flood of waters; lonely; fearful; uncertainty; unsure.
Images: Of myself floating through the air - a dancer flowing smoothly with music filling up my senses.
thoughts: none
Questions: Can someone take a look at my log for 8/28 and maybe answer the questions I had? Thank you!

[Pattimeow]

Date: 8-30-04

time: 9:19am 13 minutes
Place: backyard barefoot on cement
Energy level: low
Exercise Selection: Clubbells - all using two 5# clubbells
*Armpit Cast -------------------------------------------------------------5x5
*combo Basic Swing going into a Forward/Backward Pendulum ----4x8
Sets/Reps: as above
Rest: 1 minute between sets
RPE: 3
RT: 9
RPD: 2
Sensations: Hurts around back area of elbows a bit. Fell a bit lethargic and tired; energy level sucks.
Feelings: A bit down/sad; anxiety about some circumstances
Images: Thinking about how I wish being consistent with workouts was easier. Wishing my energy level was better today than it is. Thinking about what a slow process it is to lose weight.
Thoughts: One more day then on Wed. I begin Week #2 of this third cycle.
Questions: none

OTHER EXERCISE:

Time: 9:49am 30 minutes
Place: garage
Exercise: Treadmill; 3.0-4.0 mph/speed; 15 minutes running & 15 minutes fast walk (increased run by 1 minute today)
RPE: 8 on run
RT: 9
RPD: 2
Experiences: This was so hard to do today. I really had to push myself. But afterwards it felt great. I am proud of myself because I started back with running on July 12th and could only run for 5 minutes on the treadmill; now I am up to 15 minutes. :D

[Scott Sonnon]

Patti,

What kind and degree of discomfort are you feeling at what point (please be as specific as possible)?

[Pattimeow]

What kind and degree of discomfort are you feeling at what point (please be as specific as possible)?


Thanks Scott,
The discomfort is kind of a "pulling"/strained feeling.
The degree of discomfort is mild, but feels like if I keep doing it then it might become a problem. Maybe only a 2-3 on discomfort RPD range.
The point I am feeling this is for instance:
When I am doing the spinal circles going right, back, left, center, I am feeling it as I go from right to back.

I don't know if this info helps at all. I guess I can ignore the slight pain for now and if it grows then talk about it more. It just didn't feel "right". That was why I asked what you meant when you said not to go beyond your hips.

Thanks, Patti

[Pattimeow]

Date: 8-31-04

OTHER EXERCISE:

Time: 10:51am 22 minutes
Place: streets around home
Exercise: Bike ride
RPE: 7/8
RT: 9
RPD: 2
Experiences: Quads getting stronger. A bit hot this late in the morning but beautiful outside. Felt great. I love this, and I love being outside!

WARRIOR WELLNESS:

Time: 11:37am 20 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate, some by memory/some using Connie's notes - all done to music
Reps/Sets: per notes
Rest: 2-3 minutes after chest circles
RPE: 2
RT: 8
RPD: 1
Sensations: Right bicep a bit sore/tense on shoulder circles. No dizziness or nausea. :D Balance good.
Feelings: Immediately at the end of chest circles I burst into tears, sobbing - I think I'm just holding some pretty big feelings and they needed some release.
thoughts/images/questions: none

[Pattimeow]

Date: 9-1-04

Time: 9:39am 15 minutes
Place: Backyard barefoot on cement
Energy level: good
Exercise Selection: Clubbells - all using two 5# clubbells
*Combo Clean to Armpit Cast --------------------------------------5x5
*Combo Forw/Back Pendulum into an inw/outw Pendulum -------4x8
Sets/Reps: as above
Rest: 1 minute between sets
RPE: 4
RT: 8
RPD: 3
Sensations: Clean to Armpit Cast was smooth but by the second set of the forward Pendulum/Inward-outward Pendulum combo my grip strength was very weakened and my grip hurt a bit. Not a big deal though, all in all great workout.
Feelings: good; confident; hot (weather hot today)
images: During one of my 1 minute rest periods a hummingbird flew up to me and stopped in mid-air, fluttering its wings right in front of my face, just stopped and stared at me - and then flew off! Then right next to me on the outside of our fountain was a Monarch butterfly that had just emerged from its cocoon and was drying its wings in the sunshine. Awesome, whew!
thoughts & questions: none

OTHER EXERCISE:

time: 10:10am 30 minutes
Place: garage
Exercise: Treadmill - 3.0-4.0 mph/speed ; 15 minutes running & 15 minutes fast walk
Experiences: Man, this was super hard today! I wanted to quit throughout. It is hotter out there today than usual, so that could be part of it. My heart rate was faster, maybe I should wear my heart rate monitor to make sure I'm not going to high.
RPE: 8/9 during run
RT: 8
RPD: 3/4

[Randell Waddell]

During one of my 1 minute rest periods a hummingbird flew up to me and stopped in mid-air, fluttering its wings right in front of my face, just stopped and stared at me - and then flew off! Then right next to me on the outside of our fountain was a Monarch butterfly that had just emerged from its cocoon and was drying its wings in the sunshine. Awesome, whew!


When one has the opportunity to train out in "nature", wonderous things are noticed increasingly. To me, it also reinforces that we really are part of "a bigger picture" and the flow really starts flowing then.

Ain't life grand ???

Cheers
Randell. :D

[Pattimeow]

Yes it is Randell. And I look forward to more "flow" in my life. 8)

Patti

[Pattimeow]

Date: 9-2-04

OTHER EXERCISE:

Time: 9:50am 35 minutes
Place: streets around home
Exercise: bike ride
RPE: 8

WW:

Time: 10:35am 15 minutes
Place: living room
Energy level: good
exercise selection: WW Intermediate
Sets/Reps: per notes
Rest: none
RPE: 2
RT: 8
RPD: 1
Sensations: Some popping in shoulders/upper arm on elbow figure eights.
Feelings: private
images/thoughts/questions: none

[Pattimeow]

Date: 9-3-04

Time: 7:40am 11 minutes
Place: backyard
Energy level: ok
Exercise Selection: Clubbells - all using two 5# clubbells
*Combo Clean to Armpit Cast -----------------------------------5x5
*Combo forw/back Pendulum into inw/outw pendulum--------3x8
(I had planned 4x8 on the second combo but failed in my grip strength and I just couldn't really get my heart into it all today so it was a struggle)
Sets/Reps: as above
Rest: 1 minute between sets
RPE: 4
RT: 8
RPD: 2
Sensations: Grip strength weak/poor
Feelings: private
images/thoughts/questions: none

Time: 8:30am 2 hours
Exercise: dance

[Pattimeow]

Date: 9-4-04

OTHER EXERCISE:

Time: 8:55am 30 minutes
Place: garage
Exercise: Treadmill; 3.-4.0 mph/speed; 16 minutes running & 14 minutes fast walk (Increased run by 1 minute today)
RPE: 7
RT: 9
RPD: 2

WARRIOR WELLNESS:

Time: 11:25am 20 minutes
Place: living room
Energy level: okay
Exercise Selection: WW Intermediate
Sets/Reps: per notes
Rest: none
RPE: 3
RT: 8
RPD: 1
Sensations: popping in left shoulder and left knee
Feeings: private
Images/thoughts/questions: none

[Pattimeow]

Date: 9-5-04

OTHER EXERCISE:

Time: 8:43am 20 minutes
Place: streets around home
Exercise: bike ride
RPE: 7 RT: 9 RPD: 1

Time: 10:00am 2 hours
Place: beach! 8)
Exercise: Boogie boarding and playing

WARRIOR WELLNESS:

Time: 3:10am 15 minutes
Place: living room
Energy level: okay, a bit tired though
Exercise Selection: WW Intermediate
Sets/Reps: per notes
Rest: none
RPE: 3
RT: 8
RPD: 2
Sensations: Pulled my left quad/thigh muscle boogie boarding earlier, so took it easy on that leg (it's not bad though). Slight popping in left knee. Right bicep sore.
Feelings: private
images/thoughts/questions: none

[Pattimeow]

Date: 9-6-04

CLUBBELLS:

Time: 9:05am 15 minutes
Place: backyard barefoot on cement
energy level: good
Exercise Selection: Clubbells - all using two 5# clubbells
*Combo Clean to Armpit Cast ----------------------------------------5x5
*Combo Forw/Backw Pendulum into Inward/Outward Pendulum --4x8
Sets/Reps: as above
Rest: 1 minute between sets
RPE: 4
RT: 9
RPD: 1
Sensations: Cartilage in right knee crunching. Felt strong today and smooth. Grip strength was better too. Great form - I find as I watch video's of others doing clubbells that my own form is improving.
Feelings: focused
Images: Hummingbirds chasing each other and drinking from the feeders. A large spider which I removed from my proximity! :shock: Butterflies scurrying about. What a beautiful morning.
Thoughts: After tomorrow I have one week of "active recovery"
Questions: none

WARRIOR WELLNESS:

Time: 9:30am 18 minutes
Place: living room
Exercise Selection: WW Intermediate to music
Sets/Reps: per notes (I almost have it all down by memory now)
Rest: none
RPE: 3
RT: 8
RPD: 2
Sensations: popping in left shoulder on shoulder rolls. I have no dizziness or nausea on spinal circles now! :D On knee figure 8's my left thigh muscle that I pulled yesterday was experiencing pain.
Feelings: Introspective - feeling empowered from within by my internal discoveries.
Images: none
Thoughts: Skipping cardio today because of left thigh strain. Plus I need to wash and blow dry/comb out some kitties.
Questions: none

[Pattimeow]

Date: 9-7-04

Time: 9:35am 18 minutes
Place: living room
energy level: fair
Exercise Selection: WW Intermediate to music
Sets/Reps: per notes
rest: none
RPE: 3
RT: 9
RPD: 1
Sensations: Neck tension on shoulder rolls. Fingers and biceps sore due to aggressive cat grooming yesterday. :P Slight nausea on spinal circles but not bad (probably went too fast). On knee circles left inner thigh muscle is still tensed/sore, slight pain. Great balance today!
Feelings: private
Images: Thinking about Kevin in Iraq
Thoughts: Starting tomorrow I have my one week of "active recovery". I got my clubbell cycle down well this time, and it felt good. next cycle in a couple of weeks will be to learn Swipes.
I'm skipping cardio again today. Left leg needs one more day of recoop/rest. Plus I will be grooming kitties again today. :D
Questions: none

[Scott Sonnon]

Patti,

Just a reflection from your log entries - you're starting to have repeating muscle strain. The cardio may be too much. It's good that you have a week of only Warrior Wellness to look critically at your condition without having any other physical exercise to prolong the issues. Enjoy the recovery time! :)

[Pattimeow]

Just a reflection from your log entries - you're starting to have repeating muscle strain. The cardio may be too much. It's good that you have a week of only Warrior Wellness™ to look critically at your condition without having any other physical exercise to prolong the issues. Enjoy the recovery time!

Thanks for the feedback Coach,
But I do not think it is the cardio. I strained that muscle boogie boarding on Sunday morning. Was jumping around in the water (and fighting a rip current) and pulled it a bit. I have not done any cardio since Sunday. But I have washed 5 cats in the last three days, LOL! And that can put strain on my back and neck sometimes. They sure look pretty and are all soft now though! :D

I'm confused about something too. I thought "active recovery" week meant WW and cardio just not clubbells. That's what I've always done before. Or are you just suggesting this right now because of my thigh muscle strain? Maybe walking would be good?

Let me know, thanks, Patti

[Scott Sonnon]

Such types of injuries are almost always cumulative, not incidental. In other words, since your log has you consistently experiencing 'accidents' it's your nervous system telling you that it's time to rest and recover. The longer you ignore the 'call' the 'louder' (more dramatic injury and illness) it will get.

Active Recovery means only dynamic mobility training through Warrior Wellness. Do you think that if you were taking a week off of hard running that you would 'recover' even though you instead did a biking that week? The nervous system needs 'down' time, like in meal structures: Start, Stop, Wait.

[Pattimeow]

okay Scott, thanks. Start, stop, wait - I hate waiting for my body to recover. Don't like how this place feels. :wink: Guess i don't have to like it, just do it anyways.


Date: 9-8-04

time: 9:10am 18 minutes
Place: living room
Energy level: fair
Exercise Selection: WW Intermediate
Sets/reps: per notes
Rest: none
RPE: 3
RT: 8
RPD: 3
Sensations: Right elbow cracking on shoulder figure 8's inside/outside. Neck tension on shoulder rolls. Feel pain in left thigh running to left knee even when not using it - just standing. Spinal circles felt like it was pulling a little on left thigh muscle. Solar Plexus rotation felt good. Small pelvic hip circles also pulled on left thigh a tiny bit.
Feelings: low BE moods plus feeling afraid/fear
Images: none
thoughts: I hate that I can't do any cardio. I'm so afraid that I'll lose all the progress I have made with it, or won't be able to access it again consistently. I'm afraid my BE will sink lower/too low.
Questions: none

[Scott Sonnon]

I hate waiting for my body to recover. I hate that I can't do any cardio. I'm so afraid that I'll lose all the progress I have made with it.
Patti,

You don't lose progress by recovering. Recovery is how you GAIN the progress you've made. If you "hate" recovery, then you may want to take a sober look at the real reason why.

[Connie Brown]

I'm afraid my BE will sink lower/too low.

My first thought when I read this was, oh my, I bet the BE system is highly upregulated (lots of receptors.) So when the receptors are empty, a very bad feeling. No wonder you are not wanting that.

And, looking back at the cardio, you had a week and a half of RPE 7-8 every day. That is "hard work". So what you have been thinking of as "raising BEs" - could it have been spiking? keeping you upregulated?

So a week of rest from exercise = sudden BE drop.

you've been doing this a while - what would you say to someone else, to keep them off a "sudden detox"? because that's what this wait period is in terms of BE-spiking activity.

This is where you would do your alternate BE activities. And if nothing but spiky things like hard exercise or cheese (yes I know that sounds funny but you know what I mean) works, then you know you are needing a pretty big "hit" at a time, so your choices for this week are ones that give you a big enough hit to stay out of detox?

[Pattimeow]

Patti,
You don't lose progress by recovering. Recovery is how you GAIN the progress you've made. If you "hate" recovery, then you may want to take a sober look at the real reason why.

I've been sitting here staring at this reply from you. I've been trying to get in touch with why I hate recovery/resting.

I'm sure there is more than one reason. But right now what is coming to me, among tears, is this:

Recovery means I have to stop and "feel".

If I am "doing" or if I am "thinking", I can sort of bypass the emotions (or physical feelings), or float through the surface of them. That feels do-able.

Patti

[Scott Sonnon]

Patti,

I hear you. We're tremendously alike. I've spent many, many years "doing to avoid feeling." It still remains a lurking snare, should my food go off, or life stressors become too intense and ubiquitous.

But if we want to break the cycle of do-do-do-injury, we need to practice the skill of start-stop-wait.

Hey, we're all in this together. The good thing about biochemistry like ours is we don't have a problem starting and persisting. That would be very difficult, not to have the motivation. We can reframe it to look at that in which we excel. Doesn't always make it any easier, but helps us appreciate when any addictive behavior skulks under the radar of our awareness.

[Pattimeow]

And, looking back at the cardio, you had a week and a half of RPE 7-8 every day. That is "hard work". So what you have been thinking of as "raising BEs" - could it have been spiking? keeping you upregulated?

Honestly Connie, the cardio I was doing did not feel "spikey" at all to me. Yes, it was hard work, meaning it was a "push" of sorts - not easy. But I know what spike feels like. For me "spiking" means feeling a really high high, like "using" the exercise for a fix. It wasn't feeling that way to me at all. Sure, it felt good and it was keeping my BE's raised, but it didn't feel like spiking.



So a week of rest from exercise = sudden BE drop.

Well, this is a bad week for my recovery week to occur on. This is PMS week for me. This is the time of month that my BE sinks to its lowest anyways, but then add on top of that no cardio and well, it feels icky. That was why I thought maybe just walking each day during this recovery time would be helpful.


This is where you would do your alternate BE activities. And if nothing but spiky things like hard exercise or cheese (yes I know that sounds funny but you know what I mean) works, then you know you are needing a pretty big "hit" at a time, so your choices for this week are ones that give you a big enough hit to stay out of detox?

gawd, you know me too well. Just yesterday I told my husband I "need" cheese! I had tried to eliminate cheese, and did so for days, but then as PMS approached I realized I just couldn't do it, so added it back in a bit.

Alternate BE acitivites work fine the rest of the time but during pms they barely touch the edge.

Anyways, thanks for the feedback. I'll simply ride it out. I will continue WW and resting. Next week I will feel better.

Patti

[Pattimeow]

Patti,

I hear you. We're tremendously alike. I've spent many, many years "doing to avoid feeling." It still remains a lurking snare, should my food go off, or life stressors become too intense and ubiquitous.

But if we want to break the cycle of do-do-do-injury, we need to practice the skill of start-stop-wait.

Hey, we're all in this together. The good thing about biochemistry like ours is we don't have a problem starting and persisting. That would be very difficult, not to have the motivation. We can reframe it to look at that in which we excel. Doesn't always make it any easier, but helps us appreciate when any addictive behavior skulks under the radar of our awareness.


Thank you for your encouraging words Scott. It really touched me, and I needed that tonight.
Warmly, Patti

[Chuck Kechter]

Patti,

If it helps, I could come back and torture another metaphor for you. . .

Just say the word. :wink: :D

V/R,

Chuck

[Pattimeow]

Patti,

If it helps, I could come back and torture another metaphor for you. . .

Just say the word.

Haha! Thanks for making me smile Chuck. 8) And your metaphors are never torture, they are pure delight.

Patti

[Pattimeow]

Date: 9-9-04

Time: 8:28am 15 minutes
Place: living room
Energy Level: fair
Exercise Selection: WW Intermediate to music by memory
Reps/Sets: per notes
Rest: none
RPE: 2
RT: 8
RPD: 1
Sensations: Left thigh muscle is loosening up now, only felt slight soreness. Forward shoulder rolls middle of back between shoulder blades popping/clicking. Slight nausea on spinal circles.
Feelings: private
Images/thoughts/questions: none

[Pattimeow]

Date: 9-10-04

Time: 7:55am 17 minutes
Place: living room
Energy level: fair
Exercise Selection: WW Intermediate, by memory to music
Sets/Reps: per notes
Rest: none
RPE: 2
RT: 8
RPD: 1
Sensations: No major stress points. No popping - slight neck tension on shoulder rolls
Feelings: sad; fear; uncertainty; lonely
images/thoughts/questions: none

Time: 9:00am 1.5 hours
Exercise: light dance (dress rehearsal for upcoming performance)
RPE: 2 or less

[Pattimeow]

Date: 9-11-04

Time: 9:07am 18 minutes
Place: living room
energy level: fair
Exercise Selection: WW Intermediate
Reps/Sets: per notes
Rest: none
RPE: 2
RT: 8
RPD: 3
Sensations: Shoulder figure 8's front/back experienced pulling in a muscle in my back - inside/between shoulder blades? I woke this morning with this muscle sore/achy. Chest (front/side/back/side) movement felt this same pulling in my back. Small hip pelvic circles felt pulling in left sore thigh and same back muscle. Seem to be carrying a lot of tension today. I know why, I just don't know how to fix it in my body.
Feelings: achy; tense about a situation
images: none
thoughts: Miss my cardio :wink:
Questions: What is the best way to release the physical tension (back and thigh strain), when some of it is being created by a life situation that won't be immediately solved?

thanks, Patti

[Scott Sonnon]

What is the best way to release the physical tension (back and thigh strain), when some of it is being created by a life situation that won't be immediately solved? Active Recovery.

[Pattimeow]

Date: 9-12-04

Time: 9:38am 17 minutes
Place: living room
Energy Level: good
Exercise Selection: WW Intermediate by memory
Reps/Sets; per notes
Rest: 1 minute (Danced with one of my kitties)
RPE: 2
RT: 9
RPD: 1
Sensations: Slight soreness (?) in right bicep on shoulder figure 8's. Back is way better. Left thigh muscle still seems to be healing some.
Feelings: focused and clear
Images: thinking about my son Kevin in Iraq
Thoughts: I am going to print out a calendar and start planning my workout schedule for the next clubbell cycle, cardio, WW, etc.
Questions: none, I already know - "active recovery" :P :wink: :roll: :D :lol:

[Pattimeow]

Date: 9-12-04

Time: 9:38am 17 minutes
Place: living room
Energy Level: good
Exercise Selection: WW Intermediate by memory
Reps/Sets; per notes
Rest: 1 minute (Danced with one of my kitties)
RPE: 2
RT: 9
RPD: 1
Sensations: Slight soreness (?) in right bicep on shoulder figure 8's. Back is way better. Left thigh muscle still seems to be healing some.
Feelings: focused and clear
Images: thinking about my son Kevin in Iraq
Thoughts: I am going to print out a calendar and start planning my workout schedule for the next clubbell cycle, cardio, WW, etc.
Questions: none, I already know - "active recovery" :P :wink: :roll: :D :lol:

[Pattimeow]

Date: 9-13-04

time: 7:25am 21 minutes
place: living room
energy level: good
Exercise Selection: WW Intermediate by memory
Reps/Sets: per notes
Rest: approx. 1 minute after finger waves (had a short phone call)
RPE: 2
RT: 9
RPD: 1
Sensations: No issues - no tension. Balance very stable.
Feelings: private
Images: private
Thoughts: I think now that I've got WW Intermediate down well by memory, I will begin working on increasing my ROM - especially on all leg circles and 4 corner balance drill.
Questions: none

OTHER:

Movement: Walked down to the nearby park near my home and sat with the ducks. It was just simple gentle "clear my thoughts" walk.
Duration: 50 minutes walking
RPE: 0-1

[Pattimeow]

Date: 9-14-04

Time: 8:07am 15 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate by memory
Reps/Sets: per notes
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: Slight neck tension on shoulder rolls. Better ROM on all leg circles. Strong on balance.
Feelings: clear
Images: none
Thoughts: My plan is tomorrow and for the next 12 days is to do WW Intermediate and Cardio. I am working on trying to plan so that my clubbell cycle coincides with the times during the month when my beta-endorphin is lowest. I think it's important for me to have my biochemistry lined up with my workouts to get the most benefit overall. At least I'm going to try this and see if it makes a difference.
Questions: none

[Pattimeow]

Date: 9-15-04

You will note a few changes in my logging. I am going to be more detailed for awhile and I also added in on my cardio logging "RPE/RT/RPD - conclusions" to be able to learn to listen and keep a close eye on my addictive behavior with exercise.

OTHER EXERCISE:

time: 10:08am 30 minutes
Place: garage
Exercise: Treadmill; 3.0-4.0 mph/speed; 16 minutes running & 14 minutes fast walk (I walk from 0-10 minutes, then run from 10-26 minutes, and then walk from 26-30 minutes)
RPE: 6/7
RT: 9
RPD: 1
Heart Rate:
beg. of exercise: 100
Beg. of run: 135
End of run: 173
after full 30 min.: 142
5 min. recovery rate: 100
usual resting heart rate: 65
RPE/RT/RPD - conclusions: My technique and discomfort levels are within very good ranges. My exertion level is at "hard work" right now. I'm trying to listen to this. I wanted to jump onto the versa-climber machine immediately after my 30 minute treadmill - to make up for doing no cardio on my active recovery week. sigh.
I recognized this as my addict voice and I also recognize that it would have placed my RPE into the level 8-9 range, which is also my addict. So I stopped - treadmill only. I am listening.

WARRIOR WELLNESS:

Time: 11:00am 15 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate
Sets/reps: per notes
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: Neck tension on shoulder rolls. Balance strong. Right bicep sort of sore.
Feelings: some anger; clear and focused
Images: Thinking about how a couple of days ago I allowed my birth dad to verbally abuse me again - yelling - thinking about all that I wished I could say to him and realizing I didn't have to stay and take it, I should have removed myself.
Also thinking about how ridiculous I am for talking to my husband about my workouts and asking him if he thinks I am overtraining myself. He is not a healthy person for feedback on this as he will support my addict voice and tell me yes I am fat. When will I learn? I think my addict asks him on purpose to validate her voice. Oh brother. :roll: I just realized this.
Thoughts: Really trying to tune in more and really pay attention to things.
Questions: none

[Pattimeow]

Date: 9-16-04

OTHER EXERCISE:

Time: 8:30am rehearsal and then performance
Exercise: Dance performance! :D My first performance
RPE: 2



Time: 6:21pm 38 minutes
Place: streets
Exercise: bike ride
RPE: 6 (?)
RT: 9
RPD: 2
RPE/RT/RPD - Conclusions: Technique and discomfort good. Quads are getting stronger. Exertion level good, somewhat hard work. Did a longer ride than usual because it was so nice riding in the evening, so more hills, but also more downhills. :lol: I think all is well with my exertion level tonight with this.

WARRIOR WELLNESS:

Time: 7:05pm 15 minutes
Place: living room
Energy level: great!
Exercise Selection: WW Intermediate by memory
Sets/Reps: per notes
Rest: none
RPE: 3
RT: 8
RPD: 1
Sensations: A bit of tension in left thigh, but not much. Right bicep on shoulder figure 8's slight tension - I'm wondering if I'm trying to do these too fast or in a weird position with my right arm, since I never feel the tension in my left bicep. I will experiment with this tomorrow. Overall felt strong and fluid.
Feelings: good
Images/thoughts/questions: none

[Pattimeow]

Date: 9-17-04

OTHER EXERCISE:

Time: 10:12am 30 minutes
Place: garage
Exercise: Treadmill - 3.0-4.0 mph/speed; 17 minutes running & 13 minutes fast walk (0-10 min. I walk; 10-27 min. I run; 27-30min. I walk)
RPE: 6/7
RT: 9
RPD: 2
RPE/RT/RPD - Conclusions - Technique and discomfort fine. Felt slight stress (?) in left thigh before starting, but the walk/run worked it out. Was able to increase my run by 1 minute today. Exertion felt good, it did not feel like I was pushing it too much. I did feel like I was feeling a lot of emotions though and it felt good to run them off, not sure if that was *using* or not, it just felt right. (?) I was feeling the feelings, not pushing them away.

WARRIOR WELLNESS:

Time: 10:52am 15 minutes
Place: living room
Energy level: great
Exercise Selection: WW Intermediate by memory
Sets/reps: per notes
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: I figured out that even though I am right handed I think my left shoulder is more flexible than my right shoulder. I think this is why my right bicep holds a bit of tension, or something. (?) I took it a bit slower today and that worked well.
Feelings: not sure
Images/thoughts/questions: none

[Pattimeow]

Date: 9-18-04

I decided to do only Warrior Wellness today, no cardio. It's not what I want to do, but it is what my body is calling me to do. :wink: I had quite a bit of trouble yesterday afternoon with my left thigh hurting some, so even though this morning it doesn't hurt at all I figure a day (at least) of recovery is in order. Aren't you proud of me? :D

Time: 8:06am 17 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 8
RPD: 2
Sensations: Right bicep still not loose. Left front thigh muscle - slight pain on small pelvic hip circles every time I moved from left side of hip to the front. While doing right knee figure 8's my left thigh was sort of stressed. Towards the end of WW and afterwards my left calf muscle felt like it was going to cramp up, but it never did.
Feelings: My son Jason arrives from New York later today -excited about seeing him!
Images: none
Thoughts: Frustrated that my left thigh muscle that only got slightly pulled while boogie boarding 2 weeks ago still isn't all the way healed. Feeling ansy - don't want to wait a whole other week before getting my clubbells out again, yet trying to coincide my recovery week and my biochemistry for a beneficial outcome. I'll at least try it and if it doesn't make any difference will just go back to my regular cycles with clubbells.
Questions: none

[Connie Brown]

Aren't you proud of me?
VERY proud of you. :D

Bummer on the thigh muscle.

[Scott Sonnon]

Aren't you proud of yourself?! :)

[Pattimeow]

Thanks Connie and Scott -
Yes I am VERY proud of myself. I wanted to ride my bike SO BADLY this morning. I walked outside, breathed the fresh air, thought "yah, I will ride anyway", walked back into the house, thought about it some more, listened to what voice that was that said "yah I will ride anyway", decided it was not the voice of health and recovery, and said "nope, only recovery today, it will be okay Patti, trust me". That is the voice I want to be able to not only hear but adhere to more often. At least today, I did.

Hmm, writing this almost makes me want to cry, how weird. :roll:

Thanks,
Patti

[Pattimeow]

Date: 9-19-04

OTHER EXERCISE:

Time: 8:45am 1 hour & 15 minutes
Place: streets
Exercise: bike ride
RPE: 7
RT: 9
RPD: 2
RPE/RT/RPD-Conclusions: I still don't understand quite how to figure out an overall RPE for a bike ride where my exertion level fluctuates from a 5 to a 9 throughout. On this particular ride we rode much further than last time and so there were 2 new, steeper hills, one of which was extremely hard (this was the RPE of 9). I was happy though because I just put my bike in the easiest gear and made it to the top without getting off of it. So I estimated my overall RPE at a 7. I think this is pretty accurate. I did not do any of my exercise to avoid any feelings and so that felt good - clean - pure movement. It was so perfect weatherwise this morning and so beautiful outside that I couldn't resist riding further - passing two gorgeous golf course areas and the approaching mountains. Technique and discomfort were fine - no pain in left thigh at all. Quads felt it for sure though, LOL! :D

WARRIOR WELLNESS:

Time: 10:19am 15 minutes
Place: living room
Energy level: high, great!
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: Some small popping in left shoulder. Right bicep loosening a bit - I think. Less pain in left thigh on small pelvic circles. Not much neck tension on shoulder rolls. Balance great! Rock Steady!
Feelings: good; positive; clear
Images: none
thoughts: I think my left thigh is better today - time will tell later on this afternoon as it has been tightening up upon sitting (we have a long car ride today). Balance felt kewl today 8) - like I was "planted" or something. One more week of cardio + WW, and then I will start my next clubbell cycle learning Swipes. Yay!
Questions: none

[Pattimeow]

Date: 9-20-04

OTHER EXERCISE:

Time: 10:22am 30 minutes
Place: garage
Exercise: Treadmill - 3.0-4.0 mph ; 18 minutes running & 12 minutes fast walk (I walked from 0-10 min. mark, then ran from 10-28 minute mark, and then walked from 28-30 min. mark)
*increased run by 1 minute today
RPE: 6
RT: 9
RPD: 1
RPE/RT/RPD Conclusions: All looks fine

WARRIOR WELLNESS:

Time: 10:59am 15 minutes
Place: living room
energy level: fair
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: No issues, all fine
Feelings: private
images/thoughts/questions: none

[lvshope]

Hi Patti...

Good to be getting back on track with movement via CST. I'm encouraged and motivated by your consistency.

Lindsay :D

[Pattimeow]

Nice to have you back Lindsay. 8)

[Pattimeow]

Date: 9-21-04

OTHER EXERCISE:

Time: 10:00am 35 minutes
Place: streets
Exercise: bike ride
RPE: 5/6
RT: 9
RPD: 1
RPE/RT/RPD Conclusions: All looks good.

WARRIOR WELLNESS:

Time: 10:41am 17 minutes
Place: living room
Energy level: high
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 10
RPD: 1
Sensations: no issues - smooth flow - better ROM - balance rock solid.
Feelings: Strong; steady; clear
Images: Imagined myself strong and lean and toned and flipping my clubbells in the air and catching them!
Thoughts: Preparing for my clubbell cycle next week - getting excited. :lol:
Questions: none

[Pattimeow]

Date: 9-22-04

OTHER EXERCISE:

Time: 7:00am 30 minutes
Place: garage
Exercise: Treadmill; 3.0-4.0 mph; 19 minutes running & 11 minutes fast walk (walked from 0-9 minutes; ran from 9-28 minutes; walked from 28-30 minutes)
*increased run by 1 minute today
RPE: 7
RT: 9
RPD: 1
RPE/RT/RPD conclusions - All looks good

Time: 9:30am 60 minutes
Exercise: dance and drumming at the private studio
RPE 1/2

WARRIOR WELLNESS:

Time: 12:45pm 15 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: No issues; slight popping in mid back on shoulder circles, otherwise all was smooth
Feelings: a bit tired; worried
Images: Thinking about Kevin/Iraq
Thoughts: Going to post over on the program design forum for some tips for my next clubbell cycle
Questions: none

[Pattimeow]

Date: 9-23-04

OTHER EXERCISE:

Time: 10:25am 65 minutes
Place: streets
Exercise: bike ride
RPE: 7/8
RT: 9
RPD: 2
RPE/RT/RPD Conclusions: Very hard work - hot outside which played a part in my exertion level, plus I rode with my youngest son Jason who is visiting from New York so I pushed harder to keep up. :roll: :wink: This trip took me 10 minutes longer when I did it last time. I do not feel this was at all into the area of addiction though - just a hard but very enjoyable ride (it was great to share it with my son). All looks okay to me.

WARRIOR WELLNESS:

Time: 11:40am 16 minutes
Place: living room
Energy level: good
Exercise selection: WW Intermediate by memory
Sets/reps: by memory
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: Some popping in my back in-between shoulder blades on backwards shoulder rolls. All else fine.
Feelings: clear and centered
Images/thoughts/questions: none

[Pattimeow]

Date: 9-24-04

OTHER EXERCISE:

Time: 8:00am 30 minutes
Place: garage
Exercise: Treadmill; 3.0-4.0 mph; 20 minutes running & 10 minutes fast walk (0-5 minutes walked; 5-25 minutes ran; 25-30 minutes walked)
*increased run by 1 minute today
RPE: 6
RT: 9
RPD: 1
RPE/RT/RPD Conlusions: Looks good.

time: 11am 3 hours intermittent
Place: beach
Exercise: boogie boarding and playing and sunbathing

WARRIOR WELLNESS:

Time: 8:43am 17 minutes
Place: living room
Energy level: good
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 9
RPD: 1
Sensations: a tiny bit of clicking/popping in back left shoulder blade on shoulder rolls. Left thigh a teensy bit feeling "pulls" here and there, not bad. Balance rock steady. Good ROM.
Feelings: Clear and focused
Images: none
thoughts: Will start a Swipe and Body-Flow cycle soon. Excited about this. CST is chnging my life and I absolutely love it!
Questions: none

[Randell Waddell]

CST is chnging my life and I absolutely love it!


:D :D :D :D :D :D :D :D

Cheers
Randell.

[Connie Brown]

:D :D :D :D :D :D :D :D

Ditto :D

[Pattimeow]

Thanks for the smiles guys! :D

Date: 9-25-04

OTHER EXERCISE:

time: 7:40am 38 minutes
Place: streets
Exercise: bike ride
RPE: 5
RT: 9
RPD: 1
RPE/RT/RPD Conclusions: All is fine, except my energy level sucked today - very low energy. :x I feel tired/exhuasted. not sure why. rode an hour after breakfast, and I usually wait longer. Anyways, took the shorter route today - no big deal. Bugs me though :evil: , as I had wanted to take the long route - feel like a pansy. :(

*Meeting Claire later today and the beach, may go into the water with her and boogie board, but will take it gently.

WARRIOR WELLNESS:

time: 8:30am 16 minutes
Place: living room
Energy level: low
Exercise Selection: WW Intermediate by memory
Sets/Reps: by memory
Rest: none
RPE: 2
RT: 8
RPD: 2
Sensations: Low energy. Yesterday after boogie boarding felt left thigh slightly twinged and so felt slight pulling in some of the WW movements today. Otherwise all is fine.
Feelings: Tired/exhausted; anxiety; slight nausea
Images: none
thoughts: On Monday I will start a new clubbell cycle and will also start a new log here on the log forum. I think my body wants a break, so tomorrow, Sunday, my plan is to completely rest. no WW, no cardio, resting only.
Questions: none

[Connie Brown]

All is fine, except my energy level sucked today - very low energy. :x I feel tired/exhuasted. not sure why.
Detective time. Does your journal give you a clue?

there is always a reason and it comes before the actual symptom (high drag day)

[Pattimeow]

Detective time. Does your journal give you a clue?
there is always a reason and it comes before the actual symptom (high drag day)

Coach Connie,
Hmmm, not really - I don't know what I'm looking for. On 9-23 I did push myself pretty hard when I rode bikes with my son. Is something like that what you mean?

And today I did meet with Claire and we boogie boarded and played at the beach which was tons of fun. But tonight I am literally exhausted. Upon arriving home my husband informed me that my son (who leaves tomorrow night back to New York :( ) wants to go bike riding with us on a trail in the morning.

Sigh. I have not done any trail riding yet, as I wasn't sure I was up to it. But they really want me to go. I simply told him I will see how I feel in the morning. I want to spend the time with my son, so maybe I will go and just not overdo it.

Patti

[Connie Brown]

you are looking at the whole package, I think. Last 4-5 days, and sleep, and activity, and food, and where you are in your cycle.

Claire and boogie boarding sounds like a total blast. Oh for those Southern beaches!

[Pattimeow]

Okay, thanks Connie,
Lots of factors there, none to really point at but sure all have an effect.
Well, my son and husband are riding a dirt trail this morning, and I opted out. I figure the two of them can have some fun father/son adventure time without slow poke mom dragging behind, LOL. :wink: Plus I have some catching up to do here at home and am still very tired.

So today I am going to take a full day of rest. It will be good and sounds really nice right now. No guilt.

Patti