Lea's log

[Idryllis]

Hello Connie,

What a pleasure to learn about how Dr. Kathleen's and Coach Sonnon's programs enable greater well-being together.

I enjoyed reading your intro.

Now, to the "doing", I'm off to my 5 minutes of movement after this evening meal.

My goal is more gradual improvement in flexibility and strength, the kind that feels Sooo good!

[Connie Brown]

Yay! I see you found your way here and got started already.

this is so much fun and I'm glad to see you here.

Cheers,

[Idryllis]

Hello,

I've been moving after meals, while waiting for my Warrior Wellness (TM) tapes to arrive.

Usually it is 9 or 11 minutes, except lunch movement which is 5 minutes.

The most difficult time for me to do the movement is midday, in my half-hour lunch at work. I take a long time to chew my lunch. I am also feeling self-conscious about doing exercises in the presence of my co-workers.

Nevertheless, I have been half-closing the door to the kitchenette and doing some simple stretching (co-workers talking to each other - she's exercising in there! LOL).

Next week I will try outside at work, for a shady spot, hope I don't distract too many drivers <grin>, we are beside a busy city road.

Location really does make a difference. At home, I feel best when I do my movement on the apartment balcony in the shade, looking out at a nearby tree.


BodyTalk:

Generally, my body is happy with me :) I'm a healthy 29-year old, follower of PnP since Jan 2002, detoxed for 2 years this coming August.

Perhaps a bit underweight, I am looking to gain at least 3 pounds in the near future, to bring me closer to 130 pounds on my 5 foot 8 1/2 inch frame.

130 pounds is the lowest recommended weight on the Body Mass Index (BMI) scale for my height. I reached 130 once, it lasted less than a month and I felt pudgy and slothful. I am confident that what a healthy 130 requires is some muscle!!

Work posture creates stiffness in my upper back/neck (at computer most of the day).

I fell frequently while figure skating, and now my knees tell me when to be careful. Thus, I don't jog or run (although I used to run! I was a 5 k runner in high school).

I have infrequent muscle pain in the front chest (pecs?), very sharp surprising take-my-breath away, usually in response to quick exertion/motion after stillness. Doctor says it is due to "weak musculoskeletar development", so I look forward to improving muscle tone there.

The last time I was moving/exercising with intensity and enjoyment was about ten years ago, Beach Lifeguarding training. Then I Lifeguarded at a beach :lol:

A pre-PnP memory came back, while moving.
I was at the final certification test for Pool Lifeguarding. It coincided with exams. I hadn't been eating, that is my stress reaction (less so now, with the PnP plan in place).

I chose a partner for lifts/removal from pool, who I considered the same in body shape. She called me a toothpick and hoisted me easily while I had great difficulty lifting her. I saw us together in the lifeguard booth reflection and BAM! surprise, hey, my self didn't fit my body image.

I was so shocked. Although I knew I was underweight according to the BMI, I hadn't experienced a visual challenge to my body image (I think I was under 120 lbs at the time).

I left the exam and didn't get my pool certification.
I feel sad about that, yet I don't feel a need to swim or to train to be a lifeguard again.

A little more of my story...

After that, I was diagnosed with depression and spent a few, long years doing very little, and sleeping a lot.

PnP was my salvation. Doing the food, and especially connecting with the caring Radiant Recovery community, was the source of my return to wellness (and to think I stumbled across Dr. DesMaisons' website in a halfhearted search for something connecting food and recovery from depression!)

After spending so much time sleeping, it was no wonder I was so weak. In the past two years I have been gradually moving more. I started with regular walking, just 15 minutes three times a week. Soon I was doing half an hour.

And Jan-May 2003, I walked 45 minutes both ways to my job :D

I joined a gym last year, when that job ended, because my body missed the movement. Going to the gym was novel, but it has become rather boring. I find I am not exerting myself with enthusiasm and enjoyment.

So I am especially pleased that each CST 'round' is three weeks, with a fresh change afterwards! This looks like fun and I am looking forward to CST training.

I will keep at the 5 or ten minutes movement after meals, and I will let you know when my Warrior Wellness tapes arrive.

With calm anticipation,

[Scott Sonnon]

Welcome aboard, Lea! Thanks for sharing the beginning of your story! Did you read the "Getting Started" article yet? It will help you understand how to log your practice.

[Idryllis]

Hello,

I have the article "Getting started with your CST Wellness Program" printed out.

I've read and re-read it.

I have now concluded that posting logs daily can come before receiving Warrior Wellness tapes.

Do I just make a log form for myself, with bold titles as per the article?

Thanks,

[Scott Sonnon]

You got it, Lea! You can even just build within this thread!

[Idryllis]

Date: Wed. June 16, 2004

Time: 8:45 am, 25 minutes
Place: livingroom in front of TV
Energy Level: good, awake but slow-moving (lack of sleep)
Exercise Selection: Gaiam “a.m. Pilates” tape
Sets:
Repetitions:
Rest Period:
RPE: 3
RT:
RPD: 5 for legs straight out, 2 for everything else
Sensations: Good to be moving. Legs tired. Aware of inflexibility, can’t sit with legs out straight. Feels good to sit tall. I slouch a lot. Noticed I was holding my breath.
Feelings: cotton-headed from lack of sleep.
Images: the water behind the instructor looked inviting
Thoughts: hmm I do this tape about once each month




Time: 12:45 pm, 9 minutes
Place: apartment balcony
Energy Level: low, feeling like I could lie down and fall asleep immediately
Exercise Selection: torso rotation with arm swings, hip circles, ankle circles, arm circles, straight-backed bowing, woodcutter chops, 4CBD for about 5 s each way
Sets: one
Repetitions: five
Rest Period: none
RPE: 2
RT:
RPD: 1
Sensations: can feel the sun on me and my blood moving inside of me, esp my legs and ankles. Right shin tense afterwards. Sinuses full, I am tired.
Feelings: pleased for not going directly to bed
Images: flying! When leg extended back for 4CBD, I visualized skating across the ice…
Thoughts: 5 minutes isn’t that long, I usually do a few more, hmm it would be fun to take a day like this and go hiking



Time: 9:30 pm, 7 minutes
Place: livingroom
Energy Level: high, I feel jazzed and rested after my nap and evening ‘spud’
Exercise Selection: torso twists, straight-backed bowing, 4CBD 5 s each way, hip circles, ankle circles
Sets: one
Repetitions: 12 torso twists, 5 bows, 1 4CBD, 5 hip circles, 3 ankle circles
Rest Period: none
RPE: 2
RT:
RPD: 1
Sensations: blood moving in my legs, breathing more freely
Feelings: very pleased with myself, looking forward to posting
Images: more figure skating with leg straight out behind
Thoughts: my body is becoming familiar with this chosen set of movements. I used to do my own version of knee circles, but I stopped doing them because my knees were tender.

Questions: Could you change the name of my first post from "Starting Out" to "Lea's Logs"?*

*Oh, I figured it out and changed it myself!

Left out RT because I don’t know what quality performance means. Trying to grasp that idea. Probably not relevant until I start doing CST-related movements (?)

[Connie Brown]

Lea did you read the section in Getting Started (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2398) about RT? did it not help?

I think about ice skating with FCBD too!

[Scott Sonnon]

Lea,

RT (Rate of Perceived Technique) is one of the best tools CST offers to every movement in life. Don't think of it as CST specific, but rather the opposite.

You're doing great.

[Idryllis]

About RT,

I "get it" now!

Connie, I read and re-read the Getting Started section! it just took me a while :wink:

I didn't want to be grabbing a number and starting out someplace on the scale that didn't fit what the intention of the check-in was. But I was having a difficult time with "10" at first so I had to sit with it.

Scott, I can see how RT is wide-ranging, rather than CST-specific. Love this opening of thought.

Thanks!
Lea

Date: June 17, 2004

Time: 8:45 am, ~3 minutes
Place: Tim Horton’s parking lot
Energy Level: moderate, awake and smiling
Exercise Selection: circles: ankle, shoulder, hip. Stretch: arms, legs
Sets: one
Repetitions: 5 of each
Rest Period: none
RPE: 1
RT:
RPD: 3
Sensations: tightening rather than loosening, aware of people watching
Feelings: purposefully detached
Images: the image of two men laughing in front of the store, even when I was facing the other way
Thoughts: well, so the people at work are not seeing me do this, but these other people are. This is not relaxing.


Time: 12:40 pm, 6 minutes
Place: loading dock behind work
Energy Level: sustained, renewed after lunch
Exercise Selection: circles: hip, ankle. Bows, woodcutter, shoulder circles
Sets: one
Repetitions: 10
Rest Period: none
RPE: 1
RT:
RPD: 5
Sensations: upper legs, front and back tightened up. Left ankle crackled a bit, not unusual. Can feel tension building in upper back and neck. Can’t disperse it.
Feelings: felt I missed out on relaxing and the rest of my movement because a van came to the huge loading dock and backed up to park immediately where I was standing
Images: thinking about project I had been given that morning with little instruction
Thoughts: this is not relaxing. I get my paycheck today, that is good.


Time: 6 pm, 13 minutes
Place: apartment balcony
Energy Level: moderate to high, calm and centred
Exercise Selection: circles: ankle, hip, shoulder; bowing, woodcutter, 4CBD, stand up tall stretch up/side/side
Sets: one
Repetitions: circles 5 each way, 4CBD 10s
Rest Period: none
RPE: 2
RT:
RPD: 1
Sensations: left ankle crackling once or twice, not unusual. Backs of legs easing out. Neck and back responding and relaxed. Air feels cool. Breathing feels amazing.
Feelings: emotionally calm, centred
Images: fleeting half-thought of Jujitsu class, in the side 4CBD, reminds me of kicks. Recalling the initial enthusiasm, then the disappointment when the bruising and bloody elbows in Jujitsu class were too much to go back for.
Thoughts: Calm thoughts that I can do this gently here and now. What will I do in the winter? I need a calming space indoors, with enough space to stretch out without hitting furniture! Ha ha.


Time: 7 pm, 70 minutes
Place: gym
Energy Level: high, happy and raring to go
Exercise Selection: 20 minutes warmup, elliptical trainer, hill program
(stopped after 7 minutes to stretch legs);
Assisted chin-ups and dips (pin set at 70 lbs), 1 set, 12 reps each;
Stopped to stretch
45-minute aerobic “Basic No-Bounce” class
Rest Period: 1 or 2 minutes to stretch each time, as above
RPE: warmup: 4
Chin-ups and dips: 5
Class: 6
RT: 9
RPD: 2 for warmup and assisted chin-ups, 5 for abdominal exercises at end of aerobics class
Sensations: legs working, tried a bounce in class and knees objected, body un-coordinated
Feelings: good, here and now, focus on enjoying it rather than doing it perfectly (and because it felt good, I put RT of 9!)
Images: only one not bouncing, am I so determined to be different, what would I gain by just doing something to fit in, for a change, I wonder if my beta-endorphins (BE’s) are low, it has been 2 weeks since I last visited the gym, did I choose to go today as a reaction to the really late night Monday…
Thoughts: hmm I might plan to come to this class timeslot, I will enjoy the last bit of my membership at the gym (it expires end of Aug). I will need to remember to rest tomorrow, and raise my BE’s in a way other than exercise.

Questions: is the RMAX site experiencing a lot of volume? I’ve been having trouble connecting.

[Scott Sonnon]

Lea,

Yes, RMAX is having a traffic spike. It typically happens with the release of the each new issue of CST Magazine: www.circularstrengthmag.com/25

[Idryllis]

Date: June 18, 2004

Time: 8:12 am, 10 minutes
Place: apartment balcony
Energy Level: moderate, awake, but low BE’s
Exercise Selection: circles ankle, hip, leg, arm; bowing, bragging
Sets: one
Repetitions: ten
Rest Period: none
RPE: 2
RT: 10
RPD: 1
Sensations: good to breathe, back of legs, back of arms a bit tense
Feelings: disconnected
Images: imagining lots of people doing 5 mins after breakfast, maybe at the same time
Thoughts: it’s wonderful to unfocus with the outdoors, rather than walls


Time: 12:45 pm, 6 minutes
Place: kitchenette at work
Energy Level: moderate, I could be more energetic, but why get hyped up for sitting?
Exercise Selection: circles: hips, ankles, arms; torso twists, leg stretches
Sets: 1
Repetitions: ten
Rest Period: none
RPE:1
RT: 10
RPD: 1
Sensations: lower back tight
Feelings: held in
Images:
Thoughts: I don’t care if Michele sees me, oh no what if she is hungry and I am here instead of answering phones. Taking a whole half hour lunch during tax season could be difficult.

Time: 5:40 pm, 15 minutes
Place: apartment balcony
Energy Level: moderate, which is unusually low for evening, for me
Exercise Selection: circles: ankle, knee, hip, arm, neck, wrist, fingers;
Leg stretches, torso twists, arm raises. Lifted my arms over my head for hip circles, felt it along my sides, it felt good.
Sets: one
Repetitions: ten
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: aahhhh, muscle-aware from gym class yesterday, it feels fabulous to “do circles”
Feelings: sad, so very sad. Yet supported. Healthy. Whole.
Images: Why did I do that drama of planning everything for Ranch and then not going? Why am I thinking this at all? 4th day after that adrenaline spike of rushing a resume for dh, stayed up until 4 am. LOW BE!
Thoughts: going slow is interesting. It is a good thing I don’t have the tapes or any books after all

[Idryllis]

Date: Sat. June 19, 2004

Time: 8:15 am, 15 minutes
Place: balcony then livingroom because cold outside
Energy Level: high
Exercise Selection: torso twists; circles: ankle, knee, hip, wrist, elbow, shoulder,
arm
Sets: 5 each direction
Repetitions: one
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: left ankle cracking during hip circles. I was expecting my left knee
to hurt since I banged it so hard I cried last night, but it did not hurt.
Feelings: refreshed
Images: maybe I am a fringe body type, was remembering seeing myself in mirrors
at the gym in comparison to the other women in the class. Maybe it is okay to just be
what I am, instead of trying to ignore it until I can be more like them.
Thoughts: I am definitely limbering up. I like this. How interesting that such
a little bit of movement can help. Must be the timing and actually doing it, ha ha.


Time: 12:25 pm, 5 minutes
Place: livingroom
Energy Level: high
Exercise Selection: torso twists, hip circles, circle ankle, arm
Sets: one
Repetitions: 10 each of torso twists, hip circles; 5 each way for ankle, arm
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: body-aware
Feelings: eager
Images: thinking ahead of the search for cart for mom
Thoughts: taking the time to do these exs instead of rushing off to the next
thing is good

Time: 2:30 pm, 90 minutes
Place: Iron Horse Trail, Kitchener
Energy Level: high
Exercise Selection: inline skating with my sister
Sets: one
Repetitions:
Rest Period: at the 3/4 mark, washroom break
RPE: 5
RT: 10
RPD: 2
Sensations: legs okay, ankles gradually tightening
Feelings: joy from visiting
Images: many through discussion, ex"going somewhere bigger" training for own business.
Glad we chose activity instead of looking through art gallery.
Thoughts: conclusion: I like company

Time: 10:15 pm, 5 minutes
Place: living room
Energy Level: moderate to high, winding down after the day
Exercise Selection: hip circles, ankle, arm circles, bows
Sets: one
Repetitions: 15 hip circles, 5 each way ankle and arm, 5 bows
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: gradually letting myself step energy level down
Feelings: not okay to just go to bed, need to keep going, just a while longer
Images: community, together, living with mom in the same house she wants,
being responsible, with that comes support, why be scared of being needed/contributing?
Thoughts: if I stop exercise I stop connecting to my body. A good clue I am shutting
off/shutting down/shutting away is if I stop moving.

[Idryllis]

Date: Sun. June 20, 2004

Time: 10 am, 10 minutes
Place: apt. balcony
Energy Level: high
Exercise Selection: torso twists, circles: ankle, knee, leg, wrist, elbow, arm,
neck, hip with arms upstretched, bowing, bragging
Sets: one
Repetitions: 20 torso twists, 5 circles each way
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: warm sun on black shorts
Feelings: unsure
Images: looking at outside of apt bldg, zoom inside, why does it have to be a mess?
It sure would be better for BE's to have it wonderful where I live, clean and such.
Preoccupied with "Trust and Team", withdrawing reaction to hearing "do Team"
Thoughts: Gotta keep doing exercises, not get caught up in thinking


Time: 1:10 pm, 10 minutes
Place: balcony
Energy Level: medium, a bit worn out from crying
Exercise Selection: torso twists, circles: ankle, knee, leg, wrist, elbow, shoulder,
neck, hip. Bows, woodcutter
Sets: one
Repetitions: 15 torso twists, 5 each way circles, bows, woodcutter
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: right lower arm twinge from operating mouse
Feelings: could fall asleep
Images: alone
Thoughts: want to post, have to keep on topic, don't want to withdraw, want to
keep with exercises

Time: 5:50 pm, 5 minutes
Place: balcony, cold
Energy Level: moderate, feel low BE
Exercise Selection: torso twists, circles: ankle, wrist, shoulder, hip
Sets: one
Repetitions: five
Rest Period: none
RPE: 1
RT: 9 halfhearted
RPD: 1
Sensations: separated from my body
Feelings:
Images: of making work for someone else instead of being uplifting
Thoughts: just do it, don't fuss about it, get your BE's other places

[Idryllis]

Date: Mon. June 21, 2004

Time: 8:15 am, 5 minutes
Place: balcony
Energy Level: moderate to high
Exercise Selection: torso swings, circles: ankle, knee, leg, arm, hip;
neck slides, bragging, woodcutter
Sets: one
Repetitions: five
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations:
Feelings: reconnecting
Images: imagining cleaning apt. and feeling good


Time: 12:40 pm, 5 minutes
Place: loading dock at work
Energy Level: moderate, a little slow from sitting
Exercise Selection: torso twists, circles: ankle, knee, hip, wrist, elbow, arm,
shoulder
Sets: one
Repetitions: five
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: hot sun on back
Feelings: I was just going through the motions, until I made an effort to breathe


Time: 6:40, 5 minutes
Place: livingroom, looking out at rain
Energy Level: high
Exercise Selection: circles: ankle, knee, leg, hip, torso, wrist, elbow, arm.
neck slides.
Sets: one
Repetitions: five
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: smooth range of motion.
Feelings: bored.
Images:
Thoughts: Hmm, if I don't change something about this I will stop doing it.

Questions: When I start the Warrior Wellness tapes will I do approx 2 weeks of that?
I think I am close to wanting to order flyweight clubbells and video/book

[Scott Sonnon]

Just re-read the steps, Lea. It's all laid out perfectly for you! You're doing well!

[Idryllis]

Date: Tues June 22, 2004

Time: morning, slept in :)
Seems every time it rains, I sleep in



Time: 12:45 pm, 12 minutes
Place: loading dock at work
Energy Level: moderate
Exercise Selection: circles: ankle, knee, legs, hip, wrist, elbow, shoulder;
neck slides, bragging, bowing
Sets: one
Repetitions: 5 each direction
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: greater effort to balance on right leg
Feelings: body aware
Images: imagining people watching me and trying to feel self-confident and
unconcerned, then wanting a longer lunch so I can stay outside instead of going back in
Thoughts: I will check to see if I am taking a full half hour lunch

Time: 4:50 pm, 30 minutes
Place: from downtown to home
Energy Level: moderate, lessened due to hunger
Exercise Selection: walking
Sets: one
Repetitions:
Rest Period: none
RPE: 4
RT: 9, I know I was slouched
RPD: 3 because I was hungry
Sensations: could feel the BE's kicking in 20 mins into the walk
Feelings: embarrassed for taking another bus than I intended, but glad I thanked the
bus driver for giving me another transfer instead of snapping at her, grumpy that supper
would be delayed, annoyed that I chose to walk instead of buy a snack
Images: staring at people's gardens, remembering dh saying we shouldn't grow a garden
if we ever got a lawn because it could decrease the resale value of the house. Why not? I
should think a garden would give back so much more, in terms of good happy feelings, and
if we had to I am sure we could turf it later.
Thoughts: again, movement connects me to my "true" thoughts

Time: 6:20 pm, 10 minutes
Place: living room
Energy Level: low to middling, because supper was late
Exercise Selection: circles: hip, ankle, wrist, arm, shoulder, bowing, bragging, FCBD
Sets: one
Repetitions: five each way for circles, 10s for FCBD
Rest Period: none
RPE: 2
RT: 9 sloppy because I was watching a movie (X-Men)
RPD: 2 on FCBD
Sensations: tight hamstrings
Feelings: lonely
Images: seeking solace with a movie?
Thoughts: movie and exercises really don't go well together

[Idryllis]

Date: June 23, 2004

Time: 8 am, 12 minutes
Place: balcony
Energy Level: high
Exercise Selection: circles: ankle, knee, leg; FCBD 10 s each way really trying
to raise leg higher; circles: arm, shoulder 5 each way; bragging, bowing
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 1 except FCBD 3
RT: 10 except FCBD 9, a bit wobbly
RPD: 1 except FCBD 4
Sensations: hot sun on back of neck. Doing FCBD made bragging easier on hamstrings
Feelings: grounded, calm
Images: gymnastics, I read in someone's log these movements look like practice for it.
I used to daydream about doing gymnastics, talked myself out of it b/c I am so long-limbed,
gangly and awkward. I would dearly like to recapture that passing dream.
Thoughts: FCBD is the source of challenge until I get the WW tapes. I am probably
ready to try pointed-toe rather than flexed foot.


Time: Met 2 fellow Canadian Radiant members for lunch and discussion (Wahoo!),
walked and talked after


Time: 7:05 pm, 14 minutes
Place: living room
Energy Level: medium, feeling too much sun, dizzy also perhaps from tea, as I do not
usually drink tea
Exercise Selection: from printout of contents of beginner WW tape, neck to FCBD!
Sets: one
Repetitions: 10 each way
Rest Period: none
RPE: 2, 3 on FCBD
RT: 10
RPD: 1, 3 on FCBD
Sensations: neck not used to moving back and forth, can feel lower back awareness
Feelings: high - buzzy.

**** Received my Warrior Wellness Tapes!!! ****

However, dh is using TV so I will watch beginner tape later.

Images: visualizing watching the tape and following along
Thoughts: now I will be able to see on tape what everyone is talking about,
I am certainly looking forward to it :)

[joysday]

Hi Lea,

Seems to me you are doing really well. I just received my tapes too and watched last night. I will have to go back to the Getting Started section and see if I should start using them or if I should continue with the logging other movement longer yet, since I just started to log. But it was fun to get a context for the things people are talkinga bout on the forum.

Joy

[Idryllis]

Date: June 24, 2004

Time: 7:55 am, 25 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner Warrior Wellness tape, 25 mins, first time watching
Sets: one
Repetitions: 4 reps where Scott demonstrated 5!
Rest Period: none
RPE: 4, really got into the arm circles!
RT: 10
RPD: 3 on hip check, leg swing; 1 for the rest
Sensations: left ankle cracking, hip checks difficult, unusual motion to thrust up
solar plexus
Feelings: absorbed in tape
Images:
Thoughts: remember to breathe! Now I see shoulder motion more than I was doing,
(more planes), other circles were what I was doing before, that is good


Time: 12:40 pm, 12 minutes
Place: different loading dock, by the warehouse, in the shade
Energy Level: moderate, from sitting
Exercise Selection: torso twists, arm circles, double arm circles, neck motions,
ankle, knee circles, hip checks, wrist/elbow/finger circles, stretch ups, FCBD, leg swing,
inhale chest-outs
Sets: one
Repetitions: 4 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: left ankle cracking, inner thigh tight on hip check, neck feels tense
after neck motions
Feelings: a bit self-conscious, very body-aware and careful of motion
Images: map out motions as per Scott on tape
Thoughts: be patient you don't need to watch Tape 2 for a while

Time: 5:33 pm, 6 minutes
Place: living room
Energy Level: high but feeling brain-dead
Exercise Selection: chest pull back/push up; single arm circles 5 ways, double arm
circles 3 ways, hip checks, ankle/knee/elbow circles
Sets: one
Repetitions: five each way
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: noticing a bit of strain in supporting leg for knee circles so I didn't
do FCBD again. Hip circles and spinal twists are good for releasing swallowed air after
a meal
Feelings: upbeat, yet I know I am tired
Images: imagining longest session in the morning when dh is still asleep
Thoughts: I think watching the tape just once a day is good, then I can connect to
my bodymind while I do the motions the other times.

[Idryllis]

Date: June 25, 2004

Time: 7:50 am, 25 minutes
Place: living room
Energy Level: moderate, a bit tired, got up earlier than usual
Exercise Selection: beginner Warrior Wellness tape
Sets: one
Repetitions: all of them this time
Rest Period: none
RPE: 4
RT: 10
RPD: 4
Sensations: right hip popping on leg swings, velcro shoes too tight for ankle
circles - had to loosen them. Elbow ROM soreness in right arm, that is the one I
mouse with. Muscle-aware in upper legs, lower back, upper shoulders/neck. Finger joints
achy. Right knee achy. Feel headache coming on. Very thirsty.
Feelings: tired but this is good waking up stuff; dh puffy-eyed said it's so early!
was feeling a bit bad for doing exercises instead of being present for him
Images: Jedi knights!
Thoughts: aha, we do single arm circles in 6 planes, double arm circles in 5 planes


Time: 12:45 pm, 9 minutes
Place: loading dock
Energy Level: moderate, a bit low
Exercise Selection: 6 planes arm circles, hip thrust forward + back, neck stretches,
knee to chest, chest flex up, ankle circles, knee circles, elbow and finger circles
Sets: one
Repetitions: five each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: feel surprised at how good shoulder circles feel. Balance side-to-side
needs improving.
Feelings: self-assured, self-caring for taking the time for doing this
Images: imagining someone coming up to me and asking what I was doing, and me
describing the joint strength benefits!
Thoughts: it will take me a little while to settle in to this increased level of
activity, meanwhile I probably need a rest

Time: 5:35 pm, 15 minutes
Place: living room
Energy Level: medium - low, tired
Exercise Selection: what I could remember from the tape, except FCBD
Sets: one
Repetitions: 3
Rest Period: none
RPE: 5
RT: 10
RPD: 4
Sensations: feeling upper shoulders/neck. Aware of abdominals.
Feelings: tired. whole body tired.
Images: trying to imagine doing exercises in bare feet. Not pleasant on my
concrete floor.
Thoughts: clued in that leg swings, bringing leg up to chest and whooshing out air.
I had been touching toe to floor each time. I am taking a half hour nap after this.

[joysday]

Wow, Lea, you are really moving along. I am going slow. I am going to be like the RR folks who took 3 months getting breakfast in place, I think.
Well I obviously don't have the bold thing figured out -- if you see my interesting variation this morning! What 'box' did you copy the bold from? And did you get a printout with the tapes that describes the movement in tape 1, I don't think I did. That would be handy to work from when I couldn't be in front of the tv.

Keep up the good work Sparkly One.
Joy

[Connie Brown]

Joy, when you are typing in your log, you can highlight the word you want to bold, and then, up above the typing area, there is a little box B that you can click and it will put in the codes for bold.

And the exercise list for WW Beginner is here:

WW video index (http://www.circularstrengthmag.com/forum/viewtopic.php?t=2515)

enjoy!

[Idryllis]

Well I obviously don't have the bold thing figured out -- if you see my interesting variation this morning! What 'box' did you copy the bold from?
Joy

Hi Joy!

Like Connie said, I highlighted the text I wanted bold then clicked on the B button above the text box, the first time I posted my training log.

When I had previewed my message and was sure the bold was in the right spot, I then copied the whole log post from the textbox before I clicked on "Submit". That way, I had the version with the HTML codes, those b's inside the square brackets. I pasted it into Word, deleted the specifics for the day and voila! There is my template for each log post. No more highlighting and clicking to get the bold.

(The single b inside square brackets goes at the start of the bold, and the b/ inside square brackets signals the end of the bolded section.)

Whew, all that typing and it's not even about the movement! Going slow sounds just great to me, Joy. :)

I went too fast for my body and she told me to slow down and rest!
:oops:

Sparkles,

[Idryllis]

Date: June 26, 2004

Time: 7:50 am, 6 minutes
Place: living room
Energy Level: low - tired
Exercise Selection: neck 3 ways, arms circle side, solar plexus thrusts, elbow
circles, wrist, finger, hip circles, knee, ankle circles, bragging, bowing
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 8 tired, hesitating rather than smooth motion
RPD: 5
Sensations: left ankle cracking, sides of neck tender, mid-back ribs tender, losing
breath
Feelings: tired
Images: of me going back to sleep
Thoughts: I am going dancing tomorrow, I need to rest. I overdid it, doing the whole
tape.


Time: 1 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: circles: neck, elbow, wrist, finger, knee, ankle
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: left ankle popping, wrists/lower arm tender
Feelings:
Images: dh told me about storing stuff from work in my office space. Not pleased,
but hopefully it will work out as he plans and be out by the time my school semester starts.
Thoughts: I will keep sessions short.


Time: 6:20 pm, 10 minutes
Place: balcony
Energy Level: moderate
Exercise Selection: torso twists, arm circles separately and together, circles:
hip, knee, ankle, wrist, finger; bragging, woodcutter
Sets: one
Repetitions: five each way
Rest Period: none
RPE: 2
RT: 10
RPD: 1
Sensations: very full from supper, legs a bit unsteady
Feelings: a bit out of place, presence of our house guest, dh's brother
Images: none
Thoughts: feeling good that I haven't just dropped this

[Idryllis]

Date: June 27, 2004

Time: 8:13 am, 8 minutes
Place: living room
Energy Level: moderate to high, awake but not fully rested
Exercise Selection: torso twists, arm circles side, up, back; neck motions,
hip circles, knee and ankle circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 1
RT: 10
RPD: 1
Sensations: left ankle popping, I am holding my breath
Feelings:
Images:
Thoughts: Breathing more freely would certainly be helpful.



Time: After supper - first ever dance lesson! Huge BE raiser!
Purely happy. :)

[Idryllis]

Date: June 28, 2004

Time: 12:45 pm, 12 minutes
Place: loading dock at work
Energy Level: moderate to high
Exercise Selection: circles: arms, elbow, wrist, finger, hip, knee, ankle;
leg swings forwrad and side, chest thrusts, side stretches, torso twists
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 1
Sensations: soreness in left shoulder, right knee from dancing
Feelings: unencumbered and happy
Images: of dancing
Thoughts: WW should help with dancing!

Time: 7:25 pm, 10 minutes
Place: balcony
Energy Level: high
Exercise Selection: the contents of the beginner WW tape except neck, elbows, wrists
and fingers
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 1
Sensations: feels good to move. Tender lower back when hip stretch forward and
shoulders back
Feelings: clear-headed, calm, not pushing myself
Images: staring at clouds. Noticing passers-by on the road below looking up then
looking away. I claim my space! Much more pleasant here than inside in winter.
Thoughts: Soon I will check out the second WW tape.

[Idryllis]

Date: June 29, 2004

Time: 8 am, 17 minutes
Place: balcony
Energy Level: high
Exercise Selection: torso twists, neck, arms 5 planes single circles, hip circles,
leg swings front and side, knee and ankle circles, bowing, woodcutter, wrist and finger
circles
Sets: 1
Repetitions: 5 each way
Rest Period: 0
RPE: 3
RT: 10
RPD: 2
Sensations: hip feeling out of place on right side. Left shoulder tender.
Feelings: good, in the flow
Images: imagining getting to dance session in next town without car
Thoughts: 3 or 4 months not unusual for doing ww tapes, hmm


Time: 12:40 pm, 12 minutes
Place: loading dock
Energy Level: moderate to high
Exercise Selection: neck, single arm circles, hip circles, elbow, wrist,
finger circles, leg swings front and side, solar plexus thrusts, hip checks, torso
twists, side stretches, stretch tall
Sets: 1
Repetitions: 5 each way
Rest Period: 0
RPE: 3
RT: 10
RPD: 2
Sensations: neck less tender, left shoulder still very aware, lower back tender
Feelings: a bit wound up from work, but able to let it go
Images: trying not to forget the purely happy feeling I experienced while dancing
Thoughts: I am still surprised I am doing this. Maybe some day I will just do it
and not be surprised.

Time: 7:15 pm, 18 minutes
Place: balcony
Energy Level: high
Exercise Selection: from beginner ww tape, except single arm circles (did
double arm circles)
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: lower back aware but not tender, knuckles in right hand a bit sore
Feelings: self-conscious but moving through it (store owners across street watching)
Images: solidify image of me driving to dance class, even though I have a very
difficult time taking the car for myself that night, I can do it, I can go!
Thoughts: equate happy with not just movement, but fun movement

[Idryllis]

Date: June 30, 2004

Time: 7:55 am, 25 minutes
Place: living room
Energy Level: medium
Exercise Selection: watched beginner ww tape
Sets: one
Repetitions: 5 each way, same as tape
Rest Period: none
RPE: 4
RT: 10
RPD: 4
Sensations: right elbow tender, left ankle cracking, owch! hurt left knee: dh walked
in while I was doing left knee circles and I tensed
Feelings: dazed
Images: thinking about playing minigolf tonight with dh, coupon
Thoughts: now that I said I feel good going slow, I want to order Clubbells


Time: 12:15 pm, 10 minutes
Place: loading dock
Energy Level: medium but I feel stiff and cold
Exercise Selection: circles from beginner WW tape
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 4
Sensations: left knee SORE but improved during session. Feel slow-moving.
Feelings: glad to get out of office into warm air, although practicing in shade
Images: imagining inviting a friend to do lunch circles with me
Thoughts: so difficult to do whole tape in morning then this too

Time: 6 pm, 12 minutes
Place: balcony
Energy Level: low, tired, full tummy
Exercise Selection: circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 9
RPD: 3
Sensations: generally stiff, but gently moving
Feelings: impatience
Images: some at Ranch bringing Clubbells on the plane
Thoughts: what are my budget priorities, is this for me?

Questions: Is it so difficult for me to watch and do the beginner ww tape
consistently in the morning because I am keeping the other two sessions at lunch and
dinner? When I do all of that, I feel wiped out!

Yes, I think I know the answer to that.

So I will back off, because I like lunchtime and dinner movement/circles. But should I keep
trying to add the whole beginner tape to my morning, every now and then? I feel I
ought to improve at some time, enough to do it and the other sessions too!

[Scott Sonnon]

Lea,

You feel wiped out because you're not following the steps. If you're doing three sessions/day, you should be doing only a maximum of 10minutes of movement/session.

Do this 3X/day, and you'll feel great.

[Idryllis]

Lea,

You feel wiped out because you're not following the steps. If you're doing three sessions/day, you should be doing only a maximum of 10minutes of movement/session.

Do this 3X/day, and you'll feel great.

But.....
I wanna do the whole tape!

What about that part on the tape where you say that the goal is to do the whole tape every morning? Especially good for before work, you said.

I also recall you said something on the tape about not needing a rest from WW. That must be for more joint-stengthened individuals, eh? :)


Do this 3X/day, and you'll feel great.

Tomorrow is another day and the wisdom of your words will likely have sunk in by then (and besides, I wouldn't be happy doing more than ten minutes so soon...)

Ten minutes three times a day.


Ten minutes three times a day.

:D

[Scott Sonnon]

What about that part on the tape where you say that the goal is to do the whole tape every morning? Especially good for before work, you said.

I also recall you said something on the tape about not needing a rest from Warrior Wellness™. That must be for more joint-stengthened individuals, eh?
:lol: Yes the goal is to do the whole tape every morning. Follow the steps and you'll achieve the goal. The goal of RR is to get to Step 7, but that doesn't mean you do them all at once!

You won't need a rest from Warrior Wellness, if you do it correctly! :lol: You'll need a rest from anything that you overdo! :wink:

Quit'chor Squirmin! And stick to the Steps! :D

[Idryllis]

Okay, thanks! :wink: :lol:


Date: July 1, 2004

Time: 10:30 am, 5 minutes
Place: living room
Energy Level: low to medium
Exercise Selection: circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: First time in bare feet! I didn't wear my "indoor shoes"
because the tops of my feet felt tight. Legs and arms feel heavy. Joint
awareness, no discomfort.
Feelings: displaced, need to rethink goal strategy
Images: visualizing going back to school, cleaning up so I can study. Musing
on how to find the meditative aspect of everyday pickup.
Thoughts: Time to reframe WW movement: a gentle background to life, I can
shift my attention to other life happenings and let shorter sessions of circles
contribute to balance. I don't have to 'push' at this.

Time: 1:20 pm, 5 minutes
Place: living room
Energy Level: medium
Exercise Selection: circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 3
Sensations: limbs still heavy
Feelings: slight annoyance
Images: still about cleaning!
Thoughts: this is a low point, it will pass

Time: 5:00 pm, 5 minutes
Place: balcony
Energy Level: medium to high
Exercise Selection: circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 2
RT: 10
RPD: 1
Sensations: release and pleasant relaxation
Feelings: calm, grounded
Images: clean apartment!
Thoughts: See, I tell myself, I can follow direction. No more than ten minutes
in three sessions a day. :D

[Scott Sonnon]

And your energy level was medium to high. :wink:
Well done!

[Idryllis]

Date: July 2, 2004

Time: 8:15 am, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: good range of motion
Feelings: rushed, dh wants attention
Images:
Thoughts: just a pleasant sense


Time: after lunch, practiced dance steps with my sister


Time: 5:15 pm, 5 minutes
Place: living room
Energy Level: very high
Exercise Selection: circles
Sets: one
Repetitions: five each way
Rest Period: none
RPE: 2
RT: 10
RPD: 1
Sensations: left ankle cracking; good loosening
Feelings: uplifted
Images: of upcoming visit with friends
Thoughts: this is good

[joysday]

Lea,

No, you haven't just dropped this, girl, and neither have I! Hooray for us. Let's go for another day, another 2 days, another week, another month, okay? Just the next session is all it takes.

Joy S

[Idryllis]

Hi Joy, thanks! :)


Date: July 3, 2004

Time: 8:25 am, 12 minutes
Place: balcony
Energy Level: medium/high
Exercise Selection: circles
Sets: one
Repetitions: five each way
Rest Period: none
RPE: 3
RT: 9
RPD: 2
Sensations: hot sun on back, right elbow sore
Feelings: mobilized to do something
Images: looking at plantlings in pots, man and golden retriever walking
Thoughts: It's more difficult than I thought to keep track of ten-minute limit


Time: 12:10 pm, 8 minutes
Place: living room
Energy Level: medium
Exercise Selection: WW beginner (neck, single arms, stretch arm/back,
elbow, wrist, hip, leg swings, knee, ankle, side stretches)
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: tight sides
Feelings: welcoming
Images: watching myself in TV screen reflection
Thoughts: ten minutes isn't very long. I can choose which movements to do, and I
can do different movements each session. I don't need to feel a session is incomplete
if I don't do every movement on the tape. I can plan to do FCBD, hip checks and torso
twists after supper.

Time: 7 pm, 9 minutes
Place: balcony
Energy Level: high
Exercise Selection: WW beginner (torso twists 15, neck side front egyptian,
elbow circles front, up, knee circles, FCBD, leg swings front and side, side stretches,
arm stretch forward, wrist and finger circles)
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 2
RT: 10
RPD: 1
Sensations: breeze and steady balance
Feelings: self-control, careful. Felt a bit vulnerable and protective before
the session. Purposefully relaxed into it.
Images: clear bright tree-on-sky outlines
Thoughts: hey I am learning baby steps with max 10 minute increments

[Idryllis]

Date: July 4, 2004

Time: 8:15 am, 9 minutes
Place: living room
Energy Level: medium
Exercise Selection: WW beginner - parts
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: bare feet on floor, wrists tender
Feelings: zoned out
Images: watching TV
Thoughts: tired, may go back to sleep


Time: 12:20 pm, five minutes
Place: living room
Energy Level: medium
Exercise Selection: torso twists, side arm circles, FCBD, ankle circles, wrist
and finger circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 3
RT: 10
RPD: 2
Sensations: legs working, wrists tender
Feelings: steady
Images: none, just watching the clock
Thoughts: I'm keeping my legs low with FCBD and still working at it

Time: 6:45 pm, 5 minutes exercises
Place: living room
Energy Level: medium
Exercise Selection: torso twists, knee and ankle circles, FCBD, wrist and
finger circles
Sets: one
Repetitions: 5 each way
Rest Period: none
RPE: 2
RT: 10
RPD: 2
Sensations: warm and humid air
Feelings: private
Images: Thinking about how I don't want to replay former roles in my life, eg
eliciting a caretaker response from others. Thinking also of boundaries of disclosure.
Thoughts: just going through the motions of movement today

[Idryllis]

Date: July 5, 2004

Time: 8:25 am, 2 minutes
Place: bus stop
Energy Level: medium
Exercise Selection: Beginner WW: neck, wrist, finger, ankle
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: cool breeze, a bit tense in shoulders
Thoughts: not five minutes


Time: 12:45 pm, 7 minutes
Place: washroom at work
Energy Level: medium
Exercise Selection: Beginner WW: neck, arms side, hip circles, leg swings, ankle circles,
wrist and finger circles
Sets:one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 9
Discomfort Level: 2
Sensations: Balance good
Thoughts: Not much to look at except the wall. But it is raining outside.

Time: 6:10 pm, 5 minutes
Place: living room
Energy Level: medium-high
Exercise Selection: intermediate ww, first 5 minutes
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 8
Discomfort Level: 4
Sensations: tight shoulders apparent with figure eights. Neck muscles tender.
Thoughts: Will do beginner tape, more waist bends and up/back circles

[Idryllis]

Date: July 6, 2004

Time: 8:15 am, 5 minutes
Place: living room
Energy Level: medium
Exercise Selection: Beginning WW
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: limber
Thoughts: WW is like piecing together movements of a dance,
esp for Co-ordination on Intermediate tape.

Time: 12:15 pm, 5 minutes
Place: washroom at work
Energy Level: medium
Exercise Selection: Beg WW
Exertion Level: 2
Technique Level: 9
Discomfort Level: 2
Sensations: shoulders/upper back tight
Thoughts: I liked how on Advanced WW tape Scott says if you do the movements
slow enough you'll be energized by the end of the session rather than tired out.
Noted that I can't get full ROM for legs in washroom.

Time: 5:50 pm, 5 minutes
Place: living room
Energy Level: medium
Exercise Selection: watching Intermediate WW tape, some arms/elbows/wrists/fingers
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: none really, except that I just ate a large supper and am quite full
Thoughts: none in particular

[Idryllis]

Date: July 7, 2004

Time: 6:35 pm, 5 minutes
Place: living room
Energy Level: medium
Exercise Selection: Intermediate WW, spine and waist
Exertion Level: 2
Technique Level: 8
Discomfort Level: 4
Sensations: legs felt they should be wider stance for balance; it got better, steadier
Thoughts: "Just start with this one session now"

[Connie Brown]

Lea, i noticed you are doing the Intermediate exercises?

Scott advises 3+ months on Beginner before moving on, regardless of your fitness level? On the tape he says "quite some time" and he expanded upon that in the CST forum to say, spend 2-3 months at the beginner level first.

Course if you have individual recommendation I would be curious, if it's not private.

thanks

[Idryllis]

:!:

Caught me...

I asked myself why I was doing the Intermediate WW tape.

The first thing that came to mind was the dance session my sister introduced me to (Charleston). I felt so happy that evening. The movement, not to mention the huge BE high from talking to and holding/being held by the other dancers. I watched the Intermediate WW tape and drew an analogy to that of learning dance moves.

But that is not the whole story. During that dance session, I immersed myself in concentration on my body's movements, to learn the dance steps. My mind was nearly fully occupied.

That's what I wanted from doing the Intermediate WW tape. To concentrate fully on my body's motions, to the exclusion of wandering thoughts. Self-numbing.

Well, I am being very revealing here.

I will stop now, regroup and start again with a fresh outlook. A good night's sleep should help.

Thanks, Connie.

[Idryllis]

Date: July 8, 2004

Time: 8:30 am, 6 minutes
Place: living room
Energy Level: low-medium, tired
Exercise Selection: Beginner WW, neck, arms, arm stretch
Sets: 1
Repetitions: 3 each way
Rest Period: none
Exertion Level: 3
Technique Level: 8
Discomfort Level: 4
Sensations: tight upper back/neck, circles not smooth
Feelings:jumbled
Images: thinking of my budget plan
Thoughts: Grab Beginning WW tape and use same plan as before. Need nap.

Time: 12:45 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW, double arms through fingers
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4 on double arms, 2 on elbow circles, 1 on wrists/fingers
Technique Level: 10
Discomfort Level: 1
Sensations: awake and ready, did double arm circles slower than on tape
Feelings: pleased with myself
Images: remembering meeting with dh and his coworkers, wishing for interaction skills/humour
Thoughts: so am I the true slowbie here for bouncing around instead of doing consistent steady

Time: 5:10 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW, solar plexus thrusts to back bends
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 2
Sensations: limber, wow, I just sunk into the back bend
Feelings: pleased
Images: thinking of borrowing another Jane Austin novel from my sister,
I'm returning "Pride and Prejudice" to her tonight. Also seeing my mother,
but not fretting over it.
Thoughts: It's interesting to give equally weighted attention to all parts
of the Beginner WW tape this way, in 5-minute increments.
I am more mindful of each exercise, feels...how it is meant to be,
at the beginning.

[Connie Brown]

Wow Lea, that was very helpful. Sounds like you are wanting some real coordination and sophistication. Let's ping Scott on how to get all that in the context of CST wellness.

I blush to tell you how many times I have read all of Jane Austen's books.

I even know the passage in 'Persuasion' that is a perfect picture of a sugar sensitive family dynamic, circa 1800. It is hilarious.

[Scott Sonnon]

Lea,

Stick to the beginner course. This is just another way of doing too much (like when you jumped ahead and did the whole tape.) :wink:

[Idryllis]

Connie,

I'm looking forward to reading more Jane Austen. Pride and Prejudice was the first so far.

I can wait for sophistication in coordination.

Scott, thanks for the gentle reminder and coach perspective! I will keep to the Beginner WW tape.

I really appreciate being here.

Lea :)




Date: July 9, 2004

Time: 12:55 pm, 5 minutes
Place: loading dock at work
Energy Level: low-medium, tired
Exercise Selection: torso twists, single arm circles: outside,
top, front, back, down; arm stretches, hip circles, wrist and finger
circles
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 9
Discomfort Level: 1
Sensations: good, full tummy
Feelings: dazed
Images: thinking of my friend who works in the next building
Thoughts: hmm, WW on autopilot?

Time: 5:25 pm, 5 minutes circles
Place: living room
Energy Level: high, adrenalized
Exercise Selection: Beg WW hip circles to end of tape
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 9
Discomfort Level: 2
Sensations: feel muscles above knee
Feelings: still dazed
Images: planning to knit a patterned dishcloth using bobbins of different colour
Thoughts: will re-watch final pose in FCBD to try to figure out what Scott
means by push back on support knee

[Idryllis]

Date: July 10, 2004

Time: 8:20 am, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, neck to arm stretches
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 2
Sensations: neck tender side to side, tense in upper back
Feelings: eager yet restrained
Images: anticipating walking to Farmers Market to buy flowers
Thoughts: I like the consistency of the 5 mins movement.
I have started to apply the "little bit" to washing my dishes.
I just do a few in a routine. It doesn't have to be all at once.

Time: 12:10 pm, 5 minutes
Place: living room
Energy Level: medium to high
Exercise Selection: Beginner WW tape, double arm circles to finger circles
Sets: one
Repetitions: five each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: left elbow sore
Feelings: a bit uncertain/unsure
Images: First meditation class tomorrow, wondering if I will mention it to
Superintendant Jean, maybe she would like to go too.
Thoughts: start to feel body hurts and associate them with common daily
postures - why the sore elbow? Hmm I am leaning on it as I write in my
journal... (as she adjusts her posture).

Time: 5:35 pm, 7 minutes
Place: living room
Energy Level: medium-low
Exercise Selection: Beginner WW tape, from solar plexus thrusts to hip checks
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 2
Sensations: limbering in waist region/lower back
Feelings: absorbed in self
Images: pretty flowers from Farmer's Market, looking forward to shower and nap
after being out in hot afternoon, practicing dance steps with my sister
Thoughts: will continue. This is good.

[Idryllis]

Date: July 11, 2004

Time: 7:50 am, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, last 5 minutes (leg swings to arm stretch up)
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 5
Technique Level: 10
Discomfort Level: 2
Sensations: Bodily-tired yet on the way to rested (9 hrs sleep last night).
Legs muscle-aware. Right wrist sore, actually all joints in right arm tender.
Back and shoulders relaxed. Left ankle cracking.
Feelings: anticipation
Images: so glad I didn't stay up late last night, although dh is sad that I
chose not to celebrate his achievements with a movie (how to deal with dh sad...)
Thoughts: reluctance to move on? Stay beginner is okay.

Time: 12:45 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, neck to arm stretches
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 2
Sensations: lower back tight
Feelings: tumultuous
Images: of meeting so many people at the Meditation session. I pretty much ran
out of there, ** called out after me "nice to meet you" and I said in return, "I'll be
back next week". Thinking of "no time", I forgot my previous resolve not to say that
ever so common fallback, I said that to someone in the first few minutes of meeting.
Thoughts: I need this steady regular WW practice in support of the changes
I am embarking on.

Time: 6 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, double arms to finger circles
Sets: one
Repetitions: 5 each way except wrists 10 each way
Rest Period: none
Exertion Level: 3
Technique Level: 9
Discomfort Level: 1
Sensations: bodily tired, very warm, right arm contacted with empty box dh set on
tabletop, sent it across the room!
Feelings: unsure
Images: going over first meeting with congregation, was unprepared for "do we want
to get to know you better" exchanges. It was just set out as a meditation session, but
yes I do want to get to know them better...
Thoughts: WW is very individual, I am good at individual

[Idryllis]

Date: July 12, 2004

Time: 7:55 am, 5 minutes
Place: living room
Energy Level: low
Exercise Selection: Beginner WW tape, solar plexus thrusts to hip check
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 7
Sensations: still slightly neauseous from hunger, but it is fading. Tired. Stiff
in lower back - this is a good set of exercises this morning. Crampy from T.O.M.
Feelings: initially unwilling, gently coaxed through to a better feeling
Images: flow
Thoughts: more hip circles and spinal twists planned for after lunch

Time: 12:30 pm, 8 minutes
Place: loading dock
Energy Level: medium
Exercise Selection: torso twists, hip circles, single arm circles in 4 planes,
knee, ankle, wrist, finger circles, side stretches
Sets: one
Repetitions: 5 each way, 10 each way for torso twists
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 4
Sensations: warm air, blood moving, breathing more deeply
Feelings: in touch, grounded
Images: interconnected community
Thoughts: next 5 mins of tape is leg swings so I didn't do those now

Time: 6 pm, 6 minutes
Place: living room
Energy Level: medium to high
Exercise Selection: Beginner WW tape, leg swings to end of tape (arm stretches)
Sets: one
Repetitions: 10 leg swings each, FCBD to count of 10
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: perspiring around midsection from hot meal I just ate. Feeling very full.
A bit crampy. Right wrist tender. Sinuses draining. Twitch in chin. Shorts too tight.
Feelings: weary of expectations (need more sleep!)
Images: imagining driving to dance session. I don't want to drive, don't want to be
behind the wheel of a car at all. Will phone sister and tell her not to expect me.
Thoughts: dh almost taped over my Beginner WW tape!

[Idryllis]

Date: July 13, 2004

Time: 8:05 am, 40 minutes
Place: river trail and York Road
Energy Level: high
Exercise Selection: walking to work
Exertion Level: 6
Technique Level: 9
Discomfort Level: 3
Sensations: dress shoes uncomfortable
Feelings: disgusted by my grab and run breakfast of hotdogs and oatcake crackers
Images: of not getting there before the next bus would have anyway
Thoughts: missed WW practice

Time: 1 pm, 8 minutes
Place: loading dock at work
Energy Level: medium to high
Exercise Selection: torso twists, circles: neck, arm, elbow, wrist, fingers,
hip, knee, ankle; side stretches, back and forward bends
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 3
Sensations: warm air (in contrast to air conditioning), tight hands loosening
Feelings: from jumbled rush to calming centredness
Images: walk away, just walk away...
Thoughts: Day when I could have just gone back to work after munching lunch, I decided to take
"just 5 minutes" and ended up taking more because to slow down felt so good

Time: evening - visited friends in next town for dinner
Talked about WW, but didn't do it. Hey, I could have demonstrated for 5 minutes.

[Idryllis]

Date: July 14, 2004

Time: 7:20 am, 7 minutes
Place: living room
Energy Level: medium to high
Exercise Selection: Beginner WW tape, neck to arm stretches
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 3
Sensations: shoulders grinding slightly, stiff in lower back, very thirsty,
sides of neck tender, throat glands swollen :(
Feelings: self-critical
Images: private
Thoughts:

Time: 2 pm, 7 minutes (had a nap, ate lunch late)
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, double arm circles to finger circles
Sets: one
Repetitions: 5 each way, wrists ten each way
Rest Period: none
Exertion Level: 4 for arms, 1 for wrists/fingers
Technique Level: 9, rushed for arms, stopped tape
Discomfort Level: 2
Sensations: right wrist cracking; throat still swollen. I am fighting something.
Feelings: inadequate
Images: private
CST Thoughts: Read in a private log Coach said lower-weight Clubbells available soon.

Time: 6 pm, 7 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, solar plexus thrusts to hip checks
Sets: one
Repetitions: 10 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 1
Sensations: farther ROM in side stretches than ever before! :)
Sinuses draining. Throat swelling receding noticeably.
Feelings: calm, together
Images: looking forward to reading more of "Sense and Sensibility". Thinking
also with pleasure of the cleaning I did today.
Thoughts:

[Idryllis]

Date: July 15, 2004

Time: 12:40 pm, 5 minutes
Place: washroom at work
Energy Level: medium
Exercise Selection: hip circles, arm circles, leg swings front and side,
wrist circles, finger circles, knee circles, ankle circles
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: breathing shallow
Feelings: trying to be attentive, can't identify, like holding apart/separate
Images: more dusty files. Business owner's brother died.


Time: 7:55 pm, 5 minutes
Place: living room
Energy Level: low
Exercise Selection: circles: hip, arm (single side), elbow (side, up, front,
back), wrist, finger, neck, knee, ankle
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level:3
Technique Level: 9
Discomfort Level: 4
Sensations: left knee tender, left shoulder pinching hurts rhythmically with
heartbeat at "chicken wing" near centre of back, right elbow and wrist tender,
lower back stiff. Throat still swollen. Tired.
Feelings: unfocused, scattered
Images: of eating/reading/bath/sleep. Comforts.

[Idryllis]

Date: July 16, 2004

Time: 8 am, 6 minutes
Place: living room
Energy Level: body low (brain, high!)
Exercise Selection: Beginner WW tape, leg swings to end of tape
Sets: one
Repetitions: ten each way
Rest Period: none
Exertion Level: 5
Technique Level: 10
Discomfort Level: 3
Sensations: right ankle tender. Both wrists tender. Tired.
Neck achy.
Feelings: anticipation, alternating with nothing/apathy? no, something else...
Images: writing term report maybe. Thinking of my budget.
Thoughts: I was thinking of doing two 15-min sessions of WW but definitely not,
the way I feel.

Time: 12:20 pm, 5 minutes
Place: living room
Energy Level: low
Exercise Selection: Beginner WW tape, neck 4 ways. Slow.
Finger circles.
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: tired, very tired
Feelings: unfocused, yet disappointed
Images: thinking of free meditation classes at congregation. Settling
on not going. Not prepared for commitment to congregation. When school
starts, I won't be able to maintain it.
Thoughts: Gosh I hope this low energy state ends soon. Going to nap.

Time: 5:35 pm, 5 minutes
Place: living room
Energy Level: medium
Exercise Selection: Beginner WW tape, single arm circles to stretch arms
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 1
Sensations: can feel muscles in shoulders, good awareness. Neck tight.
Wrists tender. Twitch in left upper lip that won't go away!
Feelings: Low BE feelings. Muddled.
Images: much indecision about initiatives, dancing, congregation. Pondering
correlation between thoughts/stress and lymph node swelling.
Thoughts: It's good to check in with my body.

[Idryllis]

Date: July 17, 2004

Time: 8:10 am, 7 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, double arms to spinal
side to side
Sets: one
Repetitions: as on tape
Rest Period: none
Exertion Level: 4 on arms, 2 on the rest
Technique Level: 10
Discomfort Level: 2
Sensations: lower back a bit stiff. Right wrist cracking, both
wrists grinding and tender. Forearms sore. (I know what this is from -
tearing stapled papers apart to feed into shredder!)
Feelings: bright, clear
Images: had a great idea for my work term report topic.
Thinking also of how dh secured a job interview for next week.
Thoughts: I'm back and I didn't drop WW! Ha! Now,
careful not to overdo it...

Time: 12:12 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: torso twists, arm circles, leg swings, knee and ankle
circles, elbow circles, wrist and finger circles
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: wrists and elbows tender, left knee tender
Feelings: gentle anticipation
Images: road trip with dh
Thoughts: would have been so easy to skip WW

Time: supper in car while driving, no WW

[Idryllis]

Date: July 18, 2004

Time: 10:10 am, 6 minutes (woke late)
Place: living room
Energy Level: medium, tired
Exercise Selection: Beginner WW tape, torso twists to hip checks
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 5
Technique Level: 10
Discomfort Level: 4
Sensations: tight on side to side, wrists tender, entire body
became very warm. Neck tight. Feel stiff and tired. (~5 hrs sleep)
Feelings: pleased. Caring.
Images: of going back to bed. Of successful, planned studies.
Thoughts: WW enhances sleep? :)

Time: 2 pm, 7 minutes
Place: balcony
Energy Level: medium
Exercise Selection: Beginner WW, neck, arm circles 2 ways, solar plexus thrusts,
hip circles, knee and ankle circles, double elbows 2 ways, wrist and finger
circles
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: neck tight, right wrist sore
Feelings: groggy, relaxed
Images: relaxing. Also annoyed that my sleep schedule is off, but trying with
patience and understanding not to stress dh since he has a job interview Tuesday.
Thoughts: Hoping that playing the WW tape when dh is in the room is seeping
into his consciousness...

Time: 7 pm, 9 minutes
Place: livingroom for circles, balcony for big leg swings
Energy Level: high
Exercise Selection: Beginner WW circles and leg swings
Sets: one
Repetitions: 5 each way, leg swings 10
Rest Period: none
Exertion Level: 3
Technique Level: 9
Discomfort Level: 1
Sensations: alive, healthy. Bare feet in contact with floor, balcony.
Wrists still tender. Balance a bit unsteady.
Feelings: put off WW session after supper because I was feeling upset and I didn't
want to check in and feel. I wanted it to go away. Then I realized I felt angry.
Once I realized that, I thought it would be better to do the WW session late than
not at all. Still feel upset, but on a peeved level rather than angry.
Low BE feelings/inadequate.
Images: have spent my long weekend
recovering, road trip with dh with a late late night and recovering again.
Thoughts: My wrists are perpetually sore now. But not sore before. Am I
preventing any progress that might include, oh, swinging a Clubbell? Not that
I choose to prioritize that purchase at this time.

[Idryllis]

Date: July 19, 2004

Time: 8:10 am, 6 minutes
Place: living room
Energy Level: medium
Exercise Selection: Beginner WW tape for leg swings, knee
and ankle circles. Then did elbow, wrist and finger circles.
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 5
Technique Level: 10
Discomfort Level: 2
Sensations: right wrist tender and tense, grinding. Legs
muscle-tired (that's why I didn't do FCBD). Stiff upper back/neck.
Feelings: Tired. Resigned.
Images: of going to work, nothing to do.

*Was sent home from work, no work to do.

Time: 12:45 pm, 5 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, FCBD low, stretch up,
neck
Sets: one
Repetitions: as per tape
Rest Period: while tape rewound
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: neck tight, right wrist tender (writing journal with LH)
Feelings: dispirited
Images: of no work, need hours for co-op degree
Thoughts:

*2:20 pm, went for a 45 minute walk

Time: 6:20 pm, 7 minutes
Place: balcony
Energy Level: very high
Exercise Selection: neck, double arms at side, solar plexus thrusts,
hip circles, knee and ankle circles, leg swings, FCBD
Sets: one
Repetitions: 5 each way, 10s for FCBD
Rest Period: none
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Wonderful! Wrists NOT tender, back NOT tense, balance
amazing, lifted leg up to highest position for FCBD and it felt Great!
Knees didn't want pressure in last pose of FCBD, though, a bit sore.
Feelings: whole, happy, strong
Images: Really enjoying view from balcony. Asking myself why did
I wait so long to do WW without the tape again? I was holding myself
back/away.
Thoughts: I've been avoiding exercise other than WW. I sorely need it
to keep my BE's stocked! Also, the walk seemed to greatly improve my ability
to do WW.

[Idryllis]

Date: July 20, 2004

Time: 7:55 am, 8 minutes
Place: balcony
Energy Level: high
Exercise Selection: Beginner WW: neck, double arm circles,
elbow, wrist, finger circles, solar plexus thrusts, hip, knee and
ankle circles, bend back and forward, stretch side, torso twists,
bowing and woodcutter chop.
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: Very good. Flowing. Knees a bit tender. Balance
good. Breeze on skin.
Feelings: a bit worried, sadness and regret, determined, hopeful
Images: thinking of how I disclosed on Radiant ED that I control my
food portions stringently. Radiance has led me to choices for growth
which I have scuttled, by cutting back my food portions and
losing the radiance I had found. Took a big step today, changed my
breakfast. Determined not to hide this any longer. I want
Radiance with all my being, to stay, not just visit and leave me dangling
in the middle of a new initiative. Feel hopeful, yet aware that progress
will be gradual
Thoughts: Progress with WW accompanying progress with food

Time: 12:54 pm, 6 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner ww, neck, arm circles side, double
elbow circles, hip and ankle circles, torso twists, bowing, woodcutter
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 3
Sensations: knees a bit sore
Feelings: impatient
Images: should view not working as project opportunity, was sent home
Thoughts:

*3:20 pm, went for a 45-minute walk

Time: 5:25 pm, 10 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, single arm circles to finger
circles
Sets: one
Repetitions: 5 each way, 10 for wrists as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 1
Sensations: I can see my elbow circles in the back becoming circles
rather than the ovals they used to be. Shoulders tight to start,
relaxed into the motions. Sitting taller after. Hands were tight.
Feelings: full, kind, appreciative, okay to be here now
Images: such a strong body-image of swimming backstroke. Felt impulse
to cup and push water by my sides, propulsion practice.
Thoughts:

[Idryllis]

Date: July 21, 2004

Time: 8 am, 8 minutes
Place: living room
Energy Level: high
Exercise Selection: Beginner WW tape, solar plexus thrusts to
leg swings
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: right hip popping on side leg swing,
right wrist tender so writing with left hand,
bare feet gripping floor - mental note to do WW
barefoot
Feelings: a bit disappointed. Redirecting thoughts to
the day ahead.
Images: Of posting actively again in Radiant Community. Careful of BE spike...
Thoughts:

Time: Lunch - no WW, I was on phone duty

Time: 5:35 pm, 6 minutes
Place: living room
Energy Level: medium, was blood-sugar crashing before supper
Exercise Selection: Beginner WW tape, knee circles to FCBD,
neck
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Good balance, left side of neck particularly tight
Feelings: low, inadequate
Images: of my sister being disappointed I didn't show 2 Mondays
in a row for dance sessions. How she'll be away this weekend so I will
miss seeing her. Of how I should be writing my work term report.
Thoughts: The initial enthusiasm for WW has definitely worn off.
I am projecting I will still be doing the Beginner tape until December,
if I don't buy Clubbells.

[Idryllis]

Date: July 22, 2004

Time: 8:05, 6 minutes
Place: living room
Energy Level: high
Breakfast: 3 soy/pea/rice protein powder buckwheat flour waffles (27 g protein),
11 brussels sprouts, Vitamins, water
Exercise Selection: Beginner WW tape, neck to arm stretch
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 2
Sensations: really strived for greater ROM in arm circles.
Anticipated the next plane for each arm circle, on the tape. Bare feet
on floor felt good. Right hip felt hinky from leaning down in night
to pick water glass off floor.
Feelings: good, a bit hyped/over aroused. Gotta watch for BE crash.
Images: Wondering if superintendant really wants to drive, or if I
should take the bus. Employer might be back from funeral service in B.C.
Thoughts: impulsive buy clubbells? No, it can wait.

*Walked home from downtown, 25 minutes. Very hot day. Ate lunch while walking.

Time: 1 pm, 5 minutes
Place: living room
Energy Level: medium, crashed during lunch
Lunch: 4 oz spicy chicken, 1 cup brown/wild rice, 6 brussels sprouts, 1/3 cup peas,
3/4 cup green beans, 2 cubes frozen spinach, salmon oil capsule, Calcium/magnesium
supplement. Water, lots of water.
Exercise Selection: Beginner WW tape, double arm circles to finger circles
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 3
Sensations: right wrist cracking, strain is likely from mouse/adding
machine; body very warm, trying to adjust, after being in air conditioning.
Thirsty.
Feelings: pragmatic. Not disconnected, just a feeling of waiting.
Waiting and watching.
Images: putting in hours on a sweater dh's grampa would not want to wear; better to choose
a goal carefully and figure out how to reach it, than to rush in.
Thoughts:

Time: 6 pm, 10 minutes
Place: living room
Energy Level: high, crashed before supper
Supper: 4 oz chicken, 1 cup brown/wild rice, 1.5 cups mixed vegs
(corn, carrots, peas, green beans, limas), 2 tsp olive oil, water
Exercise Selection: Beginner WW tape, solar plexus thrusts to
end of tape
Sets: one
Repetitions: as per tape except side bends, did half
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 2
Sensations: tight sides - only did half as many side bends as tape.
Difficult to have my body move to the side.
Back bends - don't like to put my hands on my hips, too high, I won't bend
back with pressure there. It feels scary. So I put my hands on my buttocks.
Is that okay?
Feelings: as above, scary to put pressure atop hipbones in back bend
Images: can't grasp
Thoughts: blood sugar crashes affecting WW practice, hindering increase
in session length. Will post food for greater awareness and maybe helpful comments.

Questions: Is it okay to place hands lower down in backward bends, than Scott
demonstrates in Beginner WW tape? (see "Sensations", above)

[Scott Sonnon]

Yes, it's okay, Lea.

[Idryllis]

Scott,

Good, then I will keep enjoying the back bends as I have been doing them!

Thanks,

Lea


Date: July 23, 2004

Time: 8 am, 5 minutes
Place: living room
Energy Level: medium
Breakfast: 7:45 am, 3 protein powder buckwheat flour waffles (27 g protein), 9 brussels sprouts, vitamins, water
Exercise Selection: Beginner WW tape, neck to arm stretches
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 6
Sensations: arms muscle-aware, breathing shallow
Feelings: fragile, ineffective, low
Images: co-op evaluation, enough work hours to be granted diploma?
Tough choice: work a second job to pay tuition?
Thoughts: wanted to increase time on WW this morning because will not likely do
circles at lunch. Did not want to do double arm circles so stopped.

Time: lunch, no WW, phone duty.

*3 pm moving heavy file boxes, some above my head. Arms shaking.

Time: 6:10 pm, 7 minutes (truly felt I was playing hooky :oops: : went to grocery store to buy food, directly after supper, before ww)
Place: living room
Energy Level: low
Supper: 4:50 pm, hamburger waffles made with 3 eggs, oatmeal, salsa spice
Exercise Selection: Beginner WW tape, double arm circles to finger circles
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 5
Sensations: Holding teeth together, jaw clenched.
Feelings: overexerted/overstimulated, shutting down
Images: of co-op advisor meeting, constructive feedback
Thoughts: nap time...

[Idryllis]

Date: July 24, 2004


Breakfast: 7 am, omelette (2 egg, 1/2 can tuna, spinach),
3/4 cup cooked kasha, vitamins
Energy Level: low
Sensations: neck pain, pulled muscle in left neck last night
and it kept constricting throughout night.
Too tired/pained to do WW after breakfast.
Went back to bed, could finally relax neck after eating breakfast.
Images: Newness of entirely changing breakfast. It was all I could
think about all night. I almost just had breakfast at 3, 4, 5 am,
just to have it over with; I was already up to stumble around for water,
since my neck wouldn't let me sleep.

Time: 1 pm, 15 minutes
Place: balcony
Lunch: 12:45 pm, omelette as per breakfast, 1/2 c rice,
1/2 c kasha, 2 TB blueberries with 1/2 cup soymilk
Energy Level: low
Exercise Selection: Beginner WW motions from memory:
coaxed some neck motions; single arm circles, arm stretches,
single elbow, wrist and finger circles, all very slow.
Sets: one
Repetitions: 5 each way
Rest Period: none, although very slow
Exertion Level: 2
Technique Level: 9
Discomfort Level: 9 for neck, 6 for arms, 2 for the rest
Sensations: OMG neck SORE on left side, very small muscle.
Movement gently, by degrees. Can tilt right to extend it but not left to
compress it. Turn, right is fine, left managed to gently coax almost to
full range. Forward slide okay, back slide gently coaxed. Egyptian neck slides:
can slide left but not slide right, even with coaxing.
Proceeded gently with single arm circles, difficult on left side.
After session, can feel tension returning. Slouching is increasing
my discomfort. Realize I often hold my head tilted to the right.
Hmm the muscles may be developed to accommodate that tendency.
Feelings: Sad. Unprepared.
Images: Connection between hurt and reaching above my head with
heavy lifting.
Thoughts:

Time: 6 pm, 8 minutes
Place: balcony
Supper: 5:20 pm, 10 brussel sprouts, 5 oz pollock, 1/2 c rice, 1/2 c kasha.
Soymilk and blueberries.
Energy Level: medium
Exercise Selection: Beginner WW: neck, single arms all planes, arm stretches,
hip circles, torso twists, knee circles, all very slow.
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 8 neck, 3 the rest
Sensations: neck still doesn't move Egyptian right or tilt left. Less
intensity of pain. Took Aspirin at 2 pm. Still tense. Balance a bit unsteady
for knee circles.
Feelings: calm, waiting, healing
Images: and here I am again, recovering on the weekend. I keep over
doing it. I am not very fit, am I. Hmm.
Thoughts: WW for recovery of motion, gradually.

[Idryllis]

Date: July 25, 2004

Breakfast: 7:40 am, 3 protein powder buckwheat flour waffles (27 g protein), made with TB blueberries; vitamins
Went back to sleep 'til 11 am.

Time: 12:54 pm, 8 minutes
Place: living room
Lunch: 12:05 pm, 2 pcs whole wheat crust sausage/onion pizza, handful almonds,
9 brussels sprouts, cream of millet with ppwdr, coconut, carob, cinnamon.
Energy Level: low
Exercise Selection: Beginner WW: neck, single arms, arm stretches, hip circles,
knee and ankle circles, leg swings, side stretches, tried back bend
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 6 for neck, 8 for neck on attempted back bend, 2 for the rest
Sensations: noticed again that I usually hold neck tilted to the right.
Tense. Hurt neck has extended down from tiny muscle, probably compensating muscles.
Physically tired. Can tilt neck left limited fashion, some movement Egyptian right.
Spasm of pain in neck at attempted back bend, oops, overconfident.
Feelings: vulnerable
Images: grocs shopping ahead. Going back to sleep. Of looking disappointed
at work, giving the impression I may not want to return in Jan. Really thought
I did. Would be so easy, not need to job search. Busy in Jan, not like now.
Thoughts:

*slept 4-5:30 pm

Time: 6 pm, 5 minutes
Place: living room
Supper: 5:45 pm, 4 oz ground chicken, 1/2 cup kasha, 1/2 cup brown rice,
~2 cups veggies (calif mix, green beans)
Energy Level: medium
Exercise Selection: Beginner WW: neck, single arms side, hip circles,
knee and ankle circles, double elbow circles, torso twists, wrist and finger
circles
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 3
Technique Level: 9
Discomfort Level: 4, 6 for neck
Sensations: body-aware, healthy, alive; gently up against tension
Feelings: rushed
Images: dh hypothesized, your body thinks you are so movement-easy that you
thought you could do something and your body couldn't, you do all those exercises
and they have you fooled
Thoughts: legs neglected?

[Idryllis]

Date: July 26, 2004

Time: 8 am, 5 minutes
Place: living room
Breakfast: 7:50 am, ,3 protein powder buckwheat flour waffles (27 g protein), 9 brussels sprouts
Energy Level: low, tired
Exercise Selection: Beginner ww, circles: neck, hip, knee, ankle, wrist, finger
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 2
Sensations: Didn't push/coax neck, just stopped at limit of ROM. Neck tense. Self tense.
Feelings: dispirited. Low BE's.
Images: thinking of how employer probably wants to hire another co-op student in Jan, to get rebate.
Thoughts:

[Connie Brown]

Hey hugs for Lea. Sorry you are down.

Altho waffles and brussels sprouts for breakfast would do it for me.

Just teasin ya.

hope tomorrow is better!

[Idryllis]

Connie,

:lol: Then I suppose they wouldn't be on the menu if I see you for breakfast.
Brussels sprouts ... I love 'em! :)

Thanks for the encouragement.

Lea



Date: July 27, 2004

Time: 7:10 pm, 25 minutes
Place: living room
Supper: 6:15 pm, 3-egg omelette with ground chicken, spinach,
1/2 cup kasha, 1/2 cup brown/wild rice
Energy Level: medium
Exercise Selection: Beginner WW from memory, forgot the elbows
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 4 for arms, 6 for neck, 2 for the rest
Sensations: both sides of neck achy/tender. Balance unsteady
at first for knee circles, good for leg swings and FCBD. Backward
bends felt good, did 5.
Feelings: inward-focused
Images: I had been telling myself I wasn't sore in the neck
before WW, but that is not true. Last time was at evening data
entry temp job. So incredibly worried about making a good impression,
agonized over mistakes. Thought every day they would send me home.
Hey, I am worried about being sent home every day these days. Hmm!
Thoughts: gotta keep at WW

[Idryllis]

Huge BE crash. Took a break from WW. Didn't want to push to injury; feeling tension and not a gentle attitude.

[Dan Chomycia]

Lea,

You’re doing great!

When you get a spare moment at work; try relaxing your face. Just let go of the muscles of your face like your not phased by anything and nothing could suprise you. You might even take a couple breaths sitting in your chair like you would in Warrior Wellness. This will help relieve some of your physical tension which makes stress easier to deal with.

Talk to you soon!

[Idryllis]

Thank you, Coach Chomycia,

I'm listening :) Will do.


Lea


Date: July 29, 2004

Time: 8 am, 14 minutes
Place: balcony
Breakfast: 7:45 am, 3 protein powder buckwheat flour waffles (27 g protein),
1 cup fresh large blueberries, 9 brussels sprouts, vitamins (multi, C, Zinc), water to drink
Energy Level: medium
Exercise Selection: Beginner WW motions, from memory
Sets: one
Repetitions: 4 each way
Rest Period: none
Exertion Level: 4
Technique Level: 9
Discomfort Level: 3
Sensations: good body feeling overall. Limited ROM in neck; tender. Right knee tender.
Feelings: impatient
Images: boss said I am costing him money
Thoughts: WW and other exercise, need other exercise

Time: 5:40 pm, 17 minutes
Place: balcony
Supper: 5:05 pm, 6 blueberries, 2 prewrapped slices "veggie cheese",
one-pot meal: 4 oz cooked ground chicken, handful each of zucchini and mushrooms,
1 cup brown rice, 1 cup green beans; another slice "veggie cheese".
PROEPA fish oil capsule.
Energy Level: medium-high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: 4 each way, 10 for leg swings
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: Good ROM. Neck actually moving today, tender but not painful. Body wants a walk.
Feelings: Grounded, calm.
Images: thinking of how I seem to have recurring trouble with waiting.
Melt down when there is nothing immediate to "do". There is such a thing as
enjoying now.
Thoughts: ww and other movement, walk here I come

*6 pm. 45 minute walk by the river. Very scenic.

[Idryllis]

Date: July 30, 2004

Time: 8:25 am, 2 minutes
Place: living room
Breakfast: 7:45 am: handful almonds.
7:55 am: one-pan meal - 3 large poached eggs, 6 cubes spinach
from frozen, 1 cup canned lentils, spices (cumin, garlic,
black pepper, cayenne)
During breakfast I felt overfull. Nauseous, similar to after a strenuous workout.
Stifling gag reflex, tummy doesn't want the food.
Energy Level: low
Exercise Selection: Beginner WW: neck, side double arms,
side bends, torso twists
Sets: one
Repetitions: 5 each way
Rest Period: none
Exertion Level: 4
Technique Level: 10
Discomfort Level: 5
Sensations: Had to stop. Although breathing, feel lightheaded.
Don't want to pass out.
Feelings: scared
Images: last day to complete project. How can I do that?
Thoughts: rest tonight.

Time: 6:45 pm, 20 minutes
Place: laundry room
Supper: 5:40 pm: spicy bean patty (18 g protein), 2 oz ground chicken,
3 cubes frozen spinach, 2 cups vegs (calif veg mix, green beans), 3/4 cup
brown rice. PROEPA capsule (lemon-flavoured fish oil).
Energy Level: high
Exercise Selection: Beginner WW from memory.
Sets: one
Repetitions: 4 eah way for arms and double arms. Regular reps for the
rest.
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: left elbow popping, neck a bit stiff. Lower back tender.
Overall good.
Feelings: pleased with myself for thinking of doing ww while
waiting for my laundry.
Images: of going to work Saturday, time to prepare for next week.
Thoughts:

[Idryllis]

Date: July 31, 2004

Time: 7:30 pm, 20 minutes
Place: balcony
Spud: 7:20 pm (Yes I had supper very early! Entire day shifted earlier...)
Energy Level: medium
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: Neck mobility restored. Sides and lower back muscle-aware.
Wrists tender. Balance on final FCBD leg a bit shaky. Breath halting,
trying to free it.
Feelings: calm
Images: Things keep getting better each "spiral" through revisiting:
this ww program, decluttering, stress management. Reflecting on how
everything is a work in progress. More ready for Tuesday, worked 7h today.
Thoughts:

*8:10 pm Went for 30-minute walk.

[Idryllis]

Date: August 1, 2004

Time: 5:20 pm, 22 minutes
Place: balcony
Supper: 4:55 pm, stirfry: 2 carrots, 1/2 pkg sliced mushrooms,
3 bok choi leaves, 4 oz pork chop, 1 cup brown rice
Energy Level: high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 1
Sensations: Muscle-aware in small muscles in back of neck,
also sides of torso and lower back
Feelings: calm
Images: Musing how everywhere I look, I associate things from
my own experience with what I see. I like looking at the orderly
yard across the way, the one with groundcover, flowers and a
trimmed hedge. I don't like looking at the people drinking beer
down the other way, on their porch. But that's people, not
greenery, LOL
Thoughts:

*6:10 went for 50-minute walk. Ran for ~ 1 minute. Felt good.

[Idryllis]

Date: Monday August 2, 2004

*6:30 pm, 40 minute walk

Time: 8:30 pm, 22 minutes
Place: balcony, in the cool evening air
Supper: 7:40 pm, 2 very dense protein powder waffles.
Wanted more pork but it seems I have eaten it all. Feeling sulky;
haven't finished my work term report.
Energy Level: high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: I can feel my body really settling into this.
Particularly enjoyed the back bends. Neck a bit tight. I closed my eyes
and moved slowly. A bit shaky on second leg, for FCBD.
Feelings: freeing
Images: smiling to myself listening to shop-owners across the street,
talking in another language but I could hear the word "spinal" after I did
my back bends...
Thoughts:

[Idryllis]

Date: August 3, 2004

*10-minute walk to practice spot

Time: 6:35 pm, 22 minutes
Place: by the river
Supper: 5:45 pm, 1 c ground chicken, 3/4 c brown rice, 1/3 cup black beans,
8 brussels sprouts, 1.5 cups calif veg mix. 4 TB blueberries. PROEPA capsule.
Energy Level: med-high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 2
Technique Level: 10
Discomfort Level: 2
Sensations: neck tight, breathing shallow. Lower back
muscle-aware, as are sides of torso. Feels great!
Feelings: happy
Images: The view all around me (river, sky, trees). Finally I am doing
something manageable every day. That spot I used to attack about myself is not
there: "You want to be fit but aren't doing anything about it".
Thoughts:

*10 minute walk home

[Connie Brown]

Finally I am doing something manageable every day. That spot I used to attack about myself is not there: "You want to be fit but aren't doing anything about it".

What a great, great progress report.

[Idryllis]

Okay, this makes no sense, I didn't do WW today but I have no good reason.

Feel self-punishing, like holding it in front of myself and saying, "See this? You like this, so you can't have this" :evil:

[Connie Brown]

Feel self-punishing, like holding it in front of myself and saying, "See this? You like this, so you can't have this" :evil:
Keep going with that thought! so important!

so then what ?

let's see the transcript from the head voices...

evil Idryllis: you like it so you can't have it
innocent Idryllis: what the????

and so on

[Idryllis]

Date: August 5, 2004

*4:40 pm, 45 minute walk home from work

Read Connie's reply. Thought about it. Did a dialogue.
Did WW.

Time: 7:10 pm, 22 minutes
Place: balcony
Supper: 5:40 pm, 1 cup brown rice, huge pile of rinsed leftover
chicken chop suey (mostly bean sprouts), 1 spicy bean patty
(~23 grams protein altogether)
Energy Level: medium-high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: Amazing ROM on Egyptian neck slides - I declare
my neck healed. Air almost a bit too cold outside but I don't want
to go in. Right leg swing making hip pop. Initial scrunching in
lower back for back bends, dissipated. Left ankle circles crunchy.
Feelings: Watchful. What I thought was bored actually isn't.
Images: See dialogue
Thoughts:

Dialogue:

EvilMe: No you can't do ww
Me: But why?
EvilMe: You missed a day.
Me: No prob, do it now.
EvilMe: You know you're happier when denying yourself
something - look at this wkd, 5th wedding anniversary, big plans
and you cancelled them for work
Me:I don't feel sorry for myself, dh and I made other special plans.
And you are changing the topic. What about WW?
EvilMe:You mean your solution to your quest for fitness? Ha!
So much for that gym membership, you're not using it. You're not
even approaching WW the approved way: you know the motions are having
a training effect, because you need to recharge afterwards. They are
supposed to be energizing.
Me:So... because my fitness is improving, I should stop
my fitness program? That makes no sense.
EvilMe: Why should you be an exception to the program?
You're so unfit.
Me: I can go slow
EvilMe: But you don't want to move slow, you're gonna quit,
you're gonna quit because no change in sight and the same thing
isn't exciting, no matter what your goal.
Me: Well then I will do other fun exercise. I won't deny I am
disappointed Clubbells are not in my near future. But incremental progress
can include WW through my school term. Maybe I could even use vaccuum cleaner
attachments to practice Clubbell motions...
EvilMe: yeah right you don't even have the book for proper form.
Me: Well then I will just wait until January.
EvilMe: yeah, like you'll still be posting logs in January...
Me: Just you sit quiet.

[Connie Brown]

I love how you declare your neck.

Lea what a great job, fun and fascinating. VERY in touch and that is the real deal.

Do you think EvilMe is part of the dance of abuse to raise BEs? She sounds just like mine. Also how is your serotonin. That kind of munching gets louder for me if I am dropping low... and since serotonin is a consumable, it is a sign that I am using it up faster than I am making it.

You know I totally used my vaccum cleaner wand to do some CB moves "unloaded." It is really really fun. And it's the same length as the 5# CB.

[Idryllis]

Connie,

Thank you for your reply. I told myself I would not post anything here until I did WW, so I got two rewards: feeling good from WW and also connecting here.


Do you think EvilMe is part of the dance of abuse to raise BEs?

Yagh... Yes. Upon reflecting, I realize that raising BE's in a self-abusive way is automatic to me. I do it without thinking or noticing. I am blind to it. Or rather, I was blind to it. One time noticed, the rest can't hide!


Also how is your serotonin. That kind of munching gets louder for me if I am dropping low... and since serotonin is a consumable, it is a sign that I am using it up faster than I am making it.

I really don't know how my serotonin is. Have assumed it is naturally high for me, coming from an anorectic background.

Yesterday, even though it was difficult, I had a slice of sweet potato with oil at the three hour mark after supper and then I didn't have a protein/carb snack before bed. I've been using a protein/carb snack in response to "I'm cold and hungry, can't sleep" at bedtime; it seems I am nearly instantly warmer and able to sleep after I eat it.

Think perhaps meals too small, because I am routinely crashing at the 3.5 hour mark after meals, warnings come at 3 hour mark. What bothers me is that, although my efforts to bulk up my food intake by increasing my veggies has resulted in taking forever to chew my meal, I still get hungry 3 hours later. I must admit, since I didn't feel positive results from upping the veggies, they have kindof slipped from my eating. Which doesn't help; gotta get those veggies back in!

Just yesterday was reading more of "The Body Heals". Maybe I am not digesting properly. Got my digestive enzymes on the table. Put some in my lunch tote. Started with 1 capsule every meal, today.

And crashing 3 hours after every meal = horrendous BE spikes, which explains why I am one BE-challenged pup.

That and the not sleeping regularly.

Well, I will work on steadying things up, LOL! There is too much interference right now to isolate cause and effect, I am sure.

Thanks for listening.

Lea

Date: August 6, 2004

Time: 6:10 pm, 22 minutes
Place: living room
Supper: 4 pm: leftover chinese breaded pork (~30 grams protein),
a small banana, 1 cup brown rice
WW delayed because dh requested a drive home
Energy Level: medium
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 2
Sensations: Left elbow popping - watched motion, compared to
right side elbow. LHS, I was moving differently - twisting at
the wrist. Modified the motion to copy RHS, and no popping.
Also modified right side leg swing by imitating left, in response
to popping; hip joint also stopped popping. Feels I am engaging different muscles.
Feelings: Many thoughts after reading "Little Sugar Addicts".
Images: Showed dh my Egyptian neck slide. Then backwards bends.
"What do you think of that?", I asked. He joked, "I think you are going to
give me a heart attack"
About "Little Sugar Addicts": thinking of how to support but not push dh
into eating more regularly so we can enjoy more good times together. I
think he will get involved in more healing.
Thoughts:

[Idryllis]

Hello,

Just thought I would post that last night, had slice of spud w oil 3 hrs after supper. I actually listened to my body and went to bed early (9 pm) and I had the best sleep I have had in a long time!

I really do think the BE crashes were accentuated by lack of sleep.

Should find other issues resolving themselves, with the addition of sleep.

Now have to deal with strong habit component - don't want to go to sleep early.

Feel horrid today, dh wanted me to spend time with him last night and I was going to sleep. Dh is a night owl, I prefer to keep an early schedule so I can function at work. Seems I was unaware of the implications of doing both: staying up late and getting up early, on a regular basis.

I was sustaining this pattern of wake-early, late-to-bed by eating bigger meals, and by adding a fourth meal before going to bed.

[Idryllis]

Date: August 7, 2004

Time: 6:50 pm, 22 minutes
Place: living room
Supper: 5 pm, 4 oz ground chicken, 2 cups mixed vegs (mushrooms,
zucchini, carrots, corn from cob, bok choi, snowpeas) 1 cup mix of brown
rice and black beans. Dessert: 4 TB blueberries, 1 TB sunflower oil,
with 1 TB unsweetened dried coconut
Energy Level: high
Exercise Selection: Beginner WW from memory
Sets: one
Repetitions: as per tape
Rest Period: none
Exertion Level: 3
Technique Level: 10
Discomfort Level: 3
Sensations: neck tight, hands stiff, lower back scrunched
Feelings: detached
Images: private
Thoughts: tougher than I thought to recreate elbow motion with
no popping

[Idryllis]

Date: August 8, 2004

Time: 6 pm, 22 minutes
Place: balcony
Supper: 5:30 pm 4 protein powder waffles (~30 g protein), 4 tb Blueberries
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 3
Technique Level: 10
Discomfort Level: 4
Sensations: Right side of neck limited mobility. Funny, the side that
was injured and healed moves more freely. Balance unsteady.
Feelings: a bit snoozy
Images: where I am is where I am, and it shows no matter where I am
Thoughts: staying with Beginner WW is going to be tough waiting

[Idryllis]

Date: August 9, 2004

Time: 8:10 pm, 22 minutes
Place: balcony
Supper: 5:20 pm, first part supper: 3/4 can tuna, 3/4 c cooked oats
-rushed out to drive dh home
6:40 pm 1/2 avocado, sampled some almond oil
7:15 pm 1 oz ground beef, 1/2 sweet potato, handful fresh green beans
Energy Level: medium
Exercise Selection: Beginning WW from memory, as per tape
Exertion Level: 2
Technique Level: 10
Discomfort Level: 3
Sensations: neck tense, side bends very good, low to side
Feelings: elated
Images: job tomorrow
Thoughts:


Date: August 10, 2004

Time: 7:30 pm, 22 minutes
Place: balcony
Supper: 6:15 pm, 1 cup brown rice, 2 cups cooked vegs from fresh
(carrot, mushrooms, zucchini, celery, broccoli, green beans) with 1 tsp
almond oil, 3 veggie kebabs (~24 g protein), 1 boiled egg, 1/2 avocado
Energy Level: very high
Exercise Selection: Beginner WW from memory, as per tape
Exertion Level: 2
Technique Level: 10
Discomfort Level: 3
Sensations: right upper arm tense. ROM square-ish on "top" arm circles.
Side bends only slight movement. Balance shaky. Can feel glands in throat swollen,
likely in response to sooty work environment. Tender spot sore under the flap
of my left shoulder blade.
Feelings: Renewed, vital
Images: enjoying going to my Accounting job.
Thoughts: Noticed ROM on side stretches quite variable

[Idryllis]

Date: August 11, 2004

Time: 9 pm, 23 minutes
(late because I worked a temp evening shift)
Place: living room
Supper: 4:35 pm, first supper: can tuna, 1 cup brown rice, 2 cups
california mixed vegs, 4 cubes spinach, PROEPA capsule
7:40 pm, second supper: 3 prepared soy kebabs (~24 g protein), 1 slice rye bread
Energy Level: medium
Exercise Selection: Beginner WW from memory
Exertion Level: 3
Technique Level: 10
Discomfort Level: 4
Sensations: tight neck and shoulders, still thirsty, can't do side
bends very far to right side
Feelings: okay "going with it"
Images: The end-of term performance review session at my Accounting job.
Overall very good assessment. Future: limited, or non-existent opportunity
for post-graduation employment; slightly disappointed but not entirely surprised.
Thoughts: CST was good to un-kink back and shoulder muscles,
after moving boxes at my temp job

[Idryllis]

Date: August 12, 2004

Time: 7:40 pm, 25 minutes
Place: living room
Supper: 5:50 pm, omelette: 2-egg, half can tuna, 4 cubes spinach,
1 cup brown rice, PROEPA
Energy Level: high
Exercise Selection: Beginner WW, watching tape
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: Ah, movements feel so good, for shoulders, although
neck crunching some. Can feel serrators and lats like Scott mentions,
with arm circles in bottom plane. Have been omitting front plane
elbow circles and spinal twists, I see now. Was able to do all side
bends as per tape, usually I do half. Hmm, I have been holding FCBD
to a count of ten one-thousands, which is twice as long as the tape.
Feelings: pleased, calm
Images: how much of the tape is dh hearing?
Thoughts: Seeing results is motivating - re: side bends. Hmm,
and I was so eager to do the Intermediate tape a while back. Look at
me, I am learning to wait, *and* seeing results! Love it.

[Idryllis]

Date: August 13, 2004

Time: 8:30 pm, 25 minutes
Place: Cyprus Lake campsite
Supper: 7 pm: 2 oz fish, 2 hamburgers, one whole wheat bun, one white bun,
mustard, margarine, iceburg lettuce, raw broccoli, carrot sticks
Energy Level: medium
Exercise Selection: Beginner WW, from memory
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: tight neck/lower back
Feelings: companiable
Images: This was dh's aunt and uncle's campsite. Loved feeling comfortable
enough to do these exercises. So this is what family can be - wow, incredible.
Thoughts:


Date: August 14, 2004

Time: 7:10 pm, 25 minutes
Place: South Baymouth, at the Chi-Cheemaun ferry dockside
Supper: 6:20 pm: garden salad (iceburg lettuce, cucumber, tomato, carrot)
dipped in some blue cheese dressing; french fries, 3 chicken fingers (~23 g protein)
slice of blueberry cheesecake
Energy Level: high
Exercise Selection: Beginner ww, from memory
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: All over quite limber. Jeans didn't allow much height for
leg swings. Fingers cold.
Feelings: pleased
Images: Water, rocks and trees. Showing off...
Thoughts:

Date: August 15, 2004

Time: 7 pm, 21 minutes
Place: balcony at home
Supper: 6:40 pm, mini meat ravioli from a can, with 3 oz ground beef,
4 cubes frozen spinach, PROEPA
Energy Level: high
Exercise Selection: Beginner ww from memory
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: felt good
Feelings: content
Images: Consciously not disconnecting from my body
Thoughts: WW can be constant for a while, and I can see how fluctuations
in my internal state causes changes in how I do and view it

[Idryllis]

Date: August 16, 2004

Time: 6:10 pm, 18 minutes
Place: balcony until leg swings, moved to livingroom b/c smokers on balcony below
Supper: 5:45 pm, 3 hot Italian turkey sausages in stewed tomatoes, with ~1 cup mix
of brown rice and green lentils
Energy Level: high
Exercise Selection: Beginner WW from memory, forgot elbows, wrists and fingers
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: Neck not tense. Sides scrunched. Sinuses draining, throat glands
swollen.
Feelings: Muddy. Reminded of my mother by the smoke and not liking it.
Images: As above. Annoyed at intrusion on my space.
Thoughts:

[Idryllis]

Date: August 17, 2004


Time: 5:40 pm, 22 minutes
Place: balcony
Supper: 4:40 pm: 3 hot italian turkey sausages, stewed tomatoes,
1 cup rice/lentils, 2 cups carrots/celery
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 2
Technique Level: 10
Discomfort Level: 1
Sensations: Good. Raised leg higher for FCBD.
Remembered elbows, wrists, fingers.
Feelings: Good.
Images: Thinking about time management and stress reduction strategies.
Thoughts:

[Idryllis]

Date: August 18, 2004


Time: 5:50 pm, 22 minutes
Place: balcony
Supper: 5:35 pm, omelette: 2-egg, half can tuna, 4 cube spinach,
1.5 cups mixed vegs (carrot, corn, pea, green bean, lima bean);
1 cup brown rice and green lentils, PROEPA fish oil capsule
Energy Level: very high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Reaching with arms, felt good. Sides scrunched
in side bends, at first. Tender area above hip bones, when attempting
to push with hands to lengthen spine back.
Feelings: inwardly focused, calming myself. Elated!
Images: Thinking of the movie I enjoyed watching last night,
"Under the Tuscan Sun". Making a mental note to watch a "chick flick"
every now and then. Worried a bit about being outspoken (not too worried...)
Thoughts: Good practice session. Next time will continue to raise
leg high in FCBD. Will reach with arm circles, rather than just swinging arms.
Will explore side bends - tension. Maybe I just don't have much muscle strength
in the sides of my torso.

Questions: Not sure how to do bends to back, now that I have watched the
Beginner WW tape again. Seems Scott is showing pushing out and lengthening the
spine, not just "bending back". Have tender area above hip bones, not sure how
to push with hands to lengthen spine?

[Connie Brown]

Seems Scott is showing pushing out and lengthening the
spine, not just "bending back". Have tender area above hip bones, not sure how
to push with hands to lengthen spine?
Just go gently then. The point is not the "push" part but the movement that happens with your spine.

If you think of the spine as a string of pearls, then you can see that "just bending back" would move the pearls a little, but bending back from the top of the string while scooching forward at the hips, can make that string of pearls have a nice curvier shape.

So you just want to push like you would if you were playing with a string of pearls. no biggie

[Idryllis]

Connie wrote:


Just go gently then. The point is not the "push" part but the movement that happens with your spine.

If you think of the spine as a string of pearls, then you can see that "just bending back" would move the pearls a little, but bending back from the top of the string while scooching forward at the hips, can make that string of pearls have a nice curvier shape.

So you just want to push like you would if you were playing with a string of pearls. no biggie

Connie,

Hmm, I think I am feeling awkward about this motion because I keep my shoulders forward when I have my hands on my hips. Add some bending back with hands on hips and shoulders forward and I find myself in a rather uncomfortable position.

Definitely a protective position, shoulders forward is.

Well perhaps I am not ready for pushing gently for my string-of pearls spine. I will rather put attention into gently leaning back a bit, with my shoulders relaxed and not scrunched forward.

Thanks...

Lea





Date: August 19, 2004

Time: 5:45 pm, 22 minutes
Place: balcony
Supper: 5:30 pm, omelette 2-egg, half can low-sodium tuna,
1 cup mixed vegs (carrot, corn, peas, green beans, limas),
1 cup brown rice with green lentils, PROEPA fish oil capsule
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Head tilts and turns a bit strained. Enjoying movements.
Leg up high for FCBD engaging different muscles. Balance more steady
on left leg than on right leg.
Awkwardly trying to bend back with hands on hips, shoulders scrunched, before reading Connie's comment...
Feelings: calm
Images: Watching a mom yell at her son. Wondering if she had supper.
Thoughts: next time try FCBD on right leg first. Also gently lean back as above in reply to Connie.

[Idryllis]

Date: August 20, 2004

Time: 7:50 pm, 18 minutes
Place: Richelle's living room
Supper: 6:45 pm, 2 corn on cob with butter, 3 hot italian turkey
sausages, some turkey breast (~28 grams protein), 1 cup brown/white rice
with black beans, 1 slice white foccacia bread, 1 cup fresh blueberries
Energy Level: high
Exercise Selection: Beginner WW from memory, no leg swings, side
bends or back bends
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: cat hair up nose, LOL! Good body feeling.
Animated me.
Feelings: alive
Images: socially inappropriate? Seemed okay.
Thoughts:

[Idryllis]

Date: August 21, 2004

Time: 10 pm, 22 minutes
Place: living room
Energy Level: medium-high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Right foot feels odd in shoe. Side bends limited ROM.
Feelings: self-involved
Images:
Thoughts:

[Idryllis]

Date: August 22, 2004

Time: 7 pm, 22 minutes
Place: balcony
Supper: 6:10 pm, 5 breaded chicken strips, 1 cup brown/wild
rice, 12 brussels sprouts
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Pleasantly relaxed, as revealed in large ROM.
Balance on leg swings required concentrated attention.
Feelings: Pleased.
Images: Gradual improvement in more than WW. Success: FLYLady shiny
sink. CHAOS, watch out, here I come! (slowly...)
Thoughts: WW is good. This coming week I am looking forward to
other movement, in addition to WW.

[Connie Brown]

Gradual improvement in more than Warrior Wellness™. Success: FLYLady shiny
sink. CHAOS, watch out, here I come! (slowly...)
Thoughts: Warrior Wellness™ is good. This coming week I am looking forward to
other movement, in addition to Warrior Wellness™.
Happy to see these coming together Idryllis!

[Idryllis]

Hello,

No questions today! (smile) I just love posting daily logs because it keeps me honest... and moving.

I hope that is okay.

Lea




Date: August 23, 2004

* 10:30 am gym 20 min elliptical trainer,
arms 12 pull-downs, 12 pull forwards,
arms 12 weight-assisted chin-ups, 12 dips.

Time: 7:10 pm
Place: Balcony
Supper: 5:40 pm footlong roast chicken Subway sub on whole wheat
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: fast motions because I felt like it
Feelings: okay. Slightly sad.
Images: Trying to get used to the idea of not posting daily logs,
only posting questions.
Thoughts:

[Idryllis]

Date: August 24, 2004

Time: 5:30 pm, 22 minutes
Place: balcony and living room
Supper: 5:10 pm: can of salmon, 2.5 brown rice lasagna noodles,
~ 12 brussels sprouts, 750 mL water
Energy Level: very high - beaming!
Exercise Selection: Beginner WW from memory
Rest Period: about half an hour, after hip circles: went to
drive dh home then finished WW motions
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Left elbow still popping, most noticeable in
upper plane circles. Can feel arm and chest muscles from workout
yesterday, in a good way.
Feelings: good
Images: Good muscle feeling, like when I was swimming laps
Thoughts: Want to learn names for arm and chest muscles so
I can describe them.

I ordered 5 lb Clubbells today, with CST book and video. I am ready for
Step 4 (adding Clubbells into my practice), and quite excited.

[Idryllis]

Date: August 25, 2004

Time: 6:20 pm, 22 minutes
Place: Balcony
Supper: 6 pm: 2 handsful of almonds, can of sardines (water-packed),
1 cup brown/wild rice, a dozen brussels sprouts with 1 TB clarified butter,
500 mL water
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Strong legs. Still muscle-aware in arms from exs Monday,
feels good. Right wrist and left elbow popping.
Feelings: energized
Images:
Thoughts: WW going better now that I have added fats to my meals.
I feel more settled, calm, able. I increased my intake of PROEPA fish oil to 2 capsules
a day starting August 9 (one with breakfast, one with lunch),
and I am now noticing that my knee, elbow and finger joints haven't been
bothering me as they usually do.

[Idryllis]

Date: August 26, 2004

Time: 7 pm, 22 minutes
Place: balcony
Supper: 5:50 pm: chicken breast half (frozen salted), stir-fried
with 1 TB sunflower oil, 1 cup cut green beans, 3 cubes frozen spinach,
spices (thyme, basil, cayenne, minced dried onion). 500 mL water.
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Didn't notice arm muscles today, from Monday's workout.
Legs muscle-aware from standing all day yesterday. Left elbow grind-sliding,
trying to adjust for it because it is rather uncomfortable.
Feelings: excited, happy
Images: Thinking of how reaching goals requires planning, and acting
in stages of progression.
Thoughts: Planning some fun activity in addition to WW,
for tomorrow.

[Idryllis]

Date: August 27, 2004

Time: 11:20 pm, 22 minutes
Place: balcony
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 1
Technique Level: 10
Discomfort Level: 1
Sensations: Fluid motion, except balance for side leg
swings shaky
Feelings: elated, dismissed a bit of worry
Images: almost lost my balance thinking of an embarrassing
event from my past. Quickly reassured myself that didn't happen
just now, everything went well, in fact!
Thoughts: fun activity bumped to tomorrow, very full day today

[Idryllis]

Date: August 28, 2004

* 3 pm, inline skating for an hour, rest at halfway mark,
pleasant pace while talking with sister

Time: 6 pm, 22 minutes
Place: sister's living room
Supper: 5:20 pm: whole wheat pita with 2 soy meatballs, ~3 oz
sliced mediterranean chicken, 2 tomato slices, 6 cucumber slices,
4 slices provolone cheese, 1 large leaf of lettuce, 2 TB roasted
garlic hummus; 500 mL water
Energy Level: high
Exercise Selection: Beginner WW from memory
Exertion Level: 2
Technique Level: 9
Discomfort Level: 1
Sensations: Didn't swing legs to full ROM due to limited
space availability. Neck tension not releasing fully.
Feelings: okay, nothing remarkable
Images:
Thoughts:

[Idryllis]

Date: August 29, 2004

Time: 3:10 pm, 25 minutes
Place: living room (raining outside)
Lunch: 1:10 pm: diced half chicken breast (from frozen, salted),
3/4 cup brown and wild rice, 2 cups mixed vegs (sweet potato, carrot,
zucchini, corn scraped from cob, parsnip), PROEPA fish oil; 500 mL water
Energy Level: high
Exercise Selection: Intermediate WW, watched tape, as per tape
RPE: 2 RT: 8 RPD: 2

Sensations: Fluid motions, good ROM, very good balance.
A bit of uncertainty about chest front-side-back-side, but my body
got it. Was difficult to keep arms extended for last elbow exercise,
but not in a painful or exhausted way. Legs felt oh-so-good in FCBD,
with toe pointed! Ahhhh.....

Feelings: poised, calm, confident, able, energized

Images: Oh, wonderful! Spine circles remind me of playtime in the
pool, when I was in training to be a lifeguard. I would challenge myself
to do back, front and side rolls in/under the water, many at a time, and maintain
my sense of direction (knowing which was up = that's where you breathe in, not
in another direction, LOL!). The lifeguards were worried I would get dizzy and
throw up, but I didn't.
Of course, I did these spinal circles nicely slow and in a controlled fashion,
while some of those rolls in the water were pretty wild!

Thoughts: Patti, I really appreciated your insight about visualizing
your body doing the figure eights, tracing out an "8"; rather than trying to
mirror Scott on the tape. I am certain that is why I had such success with
following the Intermediate tape! I listened to Scott, looked at the tape
to see the range of motion, to make sure I was doing what was intended, and just
"went with it".




Date: August 30, 2004

Time: 6:10 pm, 22 minutes
Place: balcony
Supper: 5:45 pm: corn on cob (forgot the butter), 1 cup brown rice/wild
rice mix, 1 cup cut green beans, 4 large breaded chicken strips,
PROEPA, Vitamin C. 500 mL water
Energy Level: high
Exercise Selection: Beginner WW from memory
RPE: 1 RT: 10 RPD: 1

Sensations: Muscle-aware, just slightly, from yesterday's
Intermediate WW session. My arms feel stronger. What a different
feeling.

Feelings: steady
Images:
Thoughts: My dh said it sounded as though I would buy anything,
to avoid being left out of the group here. I countered with,
"I am seeing results because I am sticking with the exercises,
with the group interaction and support. That interaction was what
was missing with the gym. I tried the gym and it didn't work for me.
Those purchases I made (Clubbells, books, video) are an investment in
my home gym."



Date: August 31, 2004

Supper: 5:50 pm - 5 breaded chicken fingers, 3 brussels sprouts,
3 oatcake crackers

*6:45 pm gym visit, the last day of my membership so I went, just to
signify the end of my visits there.
20 minutes elliptical trainer, hill program; stopped to stretch after
the first 5 minutes. 5 minute cool-down after.
More stretches, long luxurious ones, afterwards.

Time: 7:40 pm, 20 minutes
Place: balcony
Energy Level: high
Exercise Selection: Beginner WW from memory
RPE: 1 RT: 10 RPD: 1

Sensations: sides of neck tense at first, loosened.
Legs tired from gym so no FCBD.

Feelings: Decidedly cantankerous (bad-tempered, quarrelsome)
beforehand. Feeling more relaxed and centred after.

Images: Next door apt neighbour calls out, "You're doing what
I do!" :)

Thoughts: Low beta-endorphin day today

[Pattimeow]

Patti, I really appreciated your insight about visualizing
your body doing the figure eights, tracing out an "8"; rather than trying to
mirror Scott on the tape. I am certain that is why I had such success with
following the Intermediate tape! I listened to Scott, looked at the tape
to see the range of motion, to make sure I was doing what was intended, and just
"went with it".

Lea, that's great!! :D
And I loved your story about when you were training to be a lifeguard. I could always do that underwater in a swimming pool. But once when a wave in the ocean tossled me around quite a bit I thought I was headed towards air and all of a sudden I hit the bottom, sand! :shock: You can bet I pushed up pretty quickly from there, LOL! :wink:

Warmly, Patti

[Idryllis]

Lea, that's great!!
And I loved your story about when you were training to be a lifeguard. I could always do that underwater in a swimming pool. But once when a wave in the ocean tossled me around quite a bit I thought I was headed towards air and all of a sudden I hit the bottom, sand! You can bet I pushed up pretty quickly from there, LOL!

Patti, I love to hear about your surfing adventures!

Thanks for sharing,

Lea




Date: September 1, 2004

Time: 5:50 pm, 20 minutes
Place: living room
Supper: 5:25 pm: handful almonds, 18 italian beef meatballs (~21 g
protein), 1 cup brown and wild rice, half cup mixed vegs (corn, carrots,
peas, green beans)
Energy Level: high
Exercise Selection: Intermediate WW from memory (and printout...)

RPE: 1 RT: 9 RPD: 1

Sensations: legs tired, didn't do FCBD. Shoulders tight.
Feelings: drifting
Images:
Thoughts:

[Idryllis]

Sept 2

8 pm, 20 minutes, balcony
Beginner WW
Energy: high
RPE: 1 RT:10 RPD: 1
Sense: Good ROM
Just being gentle in the motions today.
Feelings: Grounded
Images: Missing sunlight on my skin - getting dark already!
Thoughts: Serotonin depletion starting, with less daylight, feel it already.
More tendency to want to sleep. Dragging during the day.

[Idryllis]

Date: Sept 6, 2004

Time: 6 pm, 20 minutes
Place: balcony
Supper: 5:35 pm, 4 oz spicy turkey sausages and
chopped chicken breast, 2.5 cups calif mixed vegs, green
beans and brussels sprouts, 1 cup Cdn brown basmati rice
with wild rice, PROEPA fish oil capsule, 500 mL water
Energy Level: high
Exercise Selection: Beginner WW, from memory
RPE: 1 RT: 10 RPD: 1

Sensations: Leaving my rings on the table meant I
didn't need to curl my finger(s) to keep them on. Left elbow
still doing its grinding thing. FCBD is back and feels good.
Feelings: ambitious, calm
Images: oooh, gymnastics!
Thoughts: Recharged on holiday: travel, family, friends,
and sunshine. Will start using lightbox as days continue to
shorten, to supplement serotonin production.

[Idryllis]

Date: Sept 7, 2004

Time: 6 pm, 25 minutes
Place: balcony
Supper: 5:35 pm: half cup brown rice, 2 cups brussels sprouts
and green beans, 3/4 cup ground turkey, 1 PC chicken pie. 500 mL water
Energy Level: high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Took shoes off for FCBD, felt good
Feelings: Whole, connected
Images: Badminton tryouts... Remembering years ago.
Was looking wistfully at College tryout schedule. I think that expectation
of training would be too much, too fast, at this time. Four evenings a
week, three hour sessions in the gym and on the court.
Thoughts: I want to watch Intermediate tape again

[Idryllis]

Date: Sept 8, 2004

Time: 6:40 pm, 20 minutes
Place: balcony
Supper: 5:10 pm, 2-egg turkey omelette, 1 cup diced vegs,
1 cup rice, Vit C, 500 mL water
Energy Level: medium-high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Leg muscles a bit shaking. Shoulders initially
tense. Conscious breathing.
Feelings: accepting calmness into myself, slowing down with
intention
Images: staring at my flowers. Trying to "backburner" stuff
from today.
Thoughts: Yes there is time for WW

[Idryllis]

Date: Sept 9, 2004

Time: 5:40 pm, 10 minutes
Place: outside Veterinary college
Supper: 5:20 pm, chicken/rice stirfry (3 oz chicken thighs,
1 scrambled egg, 1/3 c green beans, 1/4 c carrot, 1 cup brown basmati
rice with wild rice, tamari sauce), 500 mL water
Energy Level: high
Exercise Selection: part of Intermediate WW, from memory
* neck, arms, elbows, wrists, fingers, shoulders

RPE: 1 RT: 10 RPD: 1

Sensations: Good ROM; knees are a bit sore
Feelings: Calming
Images: Priorities, how to arrange them
Thoughts:


Date: Sept 10, 2004

Time: 6:50 pm, 22 minutes
Place: balcony
Supper: 5:20 pm: 2 digestive enzyme capsules, turkey/rice stirfry
(4 oz ground turkey, 1/2 carrot, 1/2 head broccoli, 1/2 cup romano beans),
2 ibuprofen, 500 mL water
Energy Level: medium-high
Exercise Selection: Beginner WW, from memory

RPE: 2 RT: 10 RPD: 3

Sensations: Chest side-to-side met with resistance, as did side
bends. Can feel muscles cramping inner abdomen area, but not painful
(ibuprofen!). Left ankle cracking. Both knees somewhat tender above
kneecap (new shoes, different posture is my thought on this)
Feelings: open, calm, able
Images: Found myself lost in thought after wrist circles, motionless,
feeling the cramping, thinking of MIL's surgery to remove cysts, wondering
how much of a role stress, diet, exercise, age, hereditary factors played.
Thoughts: Received my 5 lb Clubbells from the Radiant Recovery Store.
Parked them. I will have some reading to do, when the CST book from RMax
arrives.

[Idryllis]

Date: Sept 11, 2004

Time: 5:45 pm, 22 minutes
Place: balcony
Supper: 5:25 pm, 5 breaded chicken strips, 1/2 cup brown rice,
1/2 cup romano beans, 2 cups vegs: calif mix and green beans, with
2 tsp clarified butter. 1 ibuprofen. 1 TB blueberries. 500 mL water.
Energy Level: medium
Exercise Selection: Beginner WW from memory
Forgot side bends and forward back bends, did them at the end.

RPE: 2 RT: 9 RPD: 3

Sensations: Legs tired. Left elbow feeling well, didn't notice grinding.
Not bending to left very well.
Feelings: just "being", not particularly feeling
Images: Kartwheels - remembering the feel of springy grass underhand
Thoughts: I habitually sit, bent to the right. Probably has something
to do with why I find it difficult to bend to the left. Might help to sit
up straight (or at least not slouched sideways...)

[Scott Sonnon]

Lea,

Do you use the computer often? Right-hand on the mouse? If so, try switching it to the left side 2 weeks out of each month. It helped me, considering how much writing I do.

[Idryllis]

Lea,

Do you use the computer often? Right-hand on the mouse? If so, try switching it to the left side 2 weeks out of each month. It helped me, considering how much writing I do.

Scott,

Yes, I do use the computer often :D

I'm moving the mouse to the left side, now... Thanks for the tip!

Interestingly, I also sit slouched to the right when I am at the dinner table, half-turned to the right side to watch the television... Curiously, I have spiderveins on the right leg only, about where the leg rests on the edge of the chairseat, in that half-turn position - just made that connection last night :o It's not only that chair, though - it hasn't been there _that_ long :D It's just a habit of mine to sit that way.

Funny how I keep on doing it, not even thinking. Well, now I notice! :!:


This is great.... :D

Lea


Date: Sept 12, 2004

Time: 7 pm, 25 minutes
Place: balcony
Supper: 5:50 pm, 5 breaded chicken fingers, 14 brussels
sprouts with 2 tsp clarified butter, 3/4 cup brown basmati rice,
500 mL water
Energy Level: medium-high
Exercise Selection: Beginner WW from memory

RPE: 1 RT: 10 RPD: 2

Sensations: left wrist cracking
Feelings:
Images:
Thoughts:

[Idryllis]

Date: Sept 13, 2004

Time: 7:25 pm, 20 minutes
Place: living room
Supper: 5:30 pm: half waffle with peanut butter and a few blueberries,
6:00 pm: 1 tofu patty, 2 fried eggs, 3 pieces Ezekiel toast with peanut
butter, 12 brussels sprouts
Energy Level: medium-high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 2

Sensations: Tight left neck. Tension in shoulders.
Feelings: Low BE today.
Images:
Thoughts: Received CST book and 3DPP from Rmax.
Took a peek - what jumped out at me was that each individual
can attain greater goals, when accompanied by coaches who
demonstrate what can be done, in a way that is accessible.
Sally suburbia... made me laugh. Yeah, describes me.

[Idryllis]

Date: Sept 14, 2004

Time: 6:15 pm, 25 minutes
Place: living room
Supper: 5:30 pm, 5 breaded chicken fingers, 16 brussels sprouts
with 2 tsp clarified butter, 2/3 cup canned chickpeas, 1/4 cup brown
basmati rice. 500 mL water +
Energy Level: high
Exercise Selection: Intermediate WW, watched tape

RPE: 1 RT: 10 RPD: 2

Sensations: My neck made crunching noises during spine circles.
I don't think I've heard those noises before - this is a first!
Lower back initially tense, relaxed gently. Legs feel really good in
pointed toe FCBD.
Feelings: energized, self-caring
Images:
Thoughts:

[Idryllis]

Date: Sept 15, 2004

Time: 6 pm, 22 minutes
Place: balcony
Supper: 5:35 pm: 2 schneider's beef burger patties, 3 cups vegs
(brussels sprouts, diced squash, green beans), 1/2 cup chickpeas,
2 tsp clarified butter. 500 mL water
Energy Level: very high
Exercise Selection: Beginner WW from memory
Rest Period: 45 minutes after double arm circles,
drove dh home from work.

RPE: 1 RT: 10 RPD: 2

Sensations: neck tight, right leg and right side tight,
right ankle sore.
Feelings: distractable
Images:
Thoughts: Goalsetting in CST. Specific, Measurable,
Attainable, Realistic, Timely/Truthful (SMART).
Hmm.

[Idryllis]

No WW today either.

I've been reading the CST book, though. It's a lot to get through.

Lots of BE-spikes recently, I have a near constant feeling that the day is just getting away from me.

Breathe... I tell myself. This is my last semester of school, and it's more than I have encountered.

Dig in, I tell myself. Tomorrow I will do WW. Tonight is time to sleep.

Perhaps the key is to change the time of my session, since it is not happening after supper. Yes, I will do that.

Cheers!

[Idryllis]

Date: Sept 19, 2004

Time: 2 pm, 20 minutes
Place: living room
Lunch: 1:30 pm, 1 cup ground beef with shepherd's pie seasoning,
1 cup rice, 2 cups vegs: spinach, squash, calif vegs. PROEPA.
500 mL water
Energy Level: medium-high, could be high, just haven't gotten
moving at all today yet
Exercise Selection: Beginner WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Good balance. Joints okay, no grinding.

Feelings: ambivalent, upset with myself. Want to stop doing WW,
after neck movements, after single arm circles, after double arm circles.
Kept moving through it.

Images: I can go join a volleyball team now, why wait to January?
Remembering the last time I tried joining a volleyball team (in 1999?).
I disappeared myself for the trophy games. The "Rah rah, we're great"
team spirit really irked me. Maybe I was not able to feel part of the
team because my biochemistry was unbalanced (the beta-endorphin, serotonin,
blood sugar balance that Dr. DesMaison's food plan addresses).

Now I want to try again. Funny thing is, it would
actually be easier to just do it now, rather than hold the thought over the
next four months, worrying about "how exactly will it be?", LOL,
except that I missed community volleyball signup dates.

Thoughts: In reading "Clubbell Training for Circular Strength",
found the section about how much time are you willing to invest. I
need to make a commitment. I have the wherewithal, I need to DO.
Somehow that realization is having the opposite effect on me, and I
find myself less wanting to do WW than before!

I don't identify with the training in the book, that may be part of it.
Actually, I am not sure where specifically I am going with this.

Especially since my goal, "join a volleyball team" is something I
could do now.

I'm thinking that until I "do" something physical, this amorphous uncertainty
about "where the heck am I going with this (clubbells, CST)" will remain.

Where I am now, is wanting to "find a place". Somewhere I am not alone,
some of the time, although I know that "we are all alone in this, together".
That's where the desire to participate in a team sport comes in, I think.

For now, I need to back off from the amorphous and do the concrete.
I'm still working my way through the CST book, and soon, I will be
swinging. It just takes more prep time than I expected. It's the
long first hill that is difficult... I'll be there soon.

Questions: So, this is more a question to myself, something I
am trying to figure out, but I'd like a response of some sort, please.

Does the process of defining and owning your goals become easier, for physical endeavours, when building on previous
accomplishments?

[Scott Sonnon]

Lea, no goals do not come easier as they build upon previous accomplishments, if new goals are crafted to continue to sufficiently challenge you.

However, your confidence that you will achieve each goal regardless of fear, hesitation and doubt grows stronger with each goal you pursue with patience and diligence.

You're doing well. Keep faith.

[Connie Brown]

I'm thinking that until I "do" something physical, this morphous uncertainty about "where the heck am I going with this (Clubbells®, CST)" will remain.

Where I am now, is wanting to "find a place". Somewhere I am not alone,
some of the time, although I know that "we are all alone in this, together".
That's where the desire to participate in a team sport comes in, I think.

For now, I need to back off from the amorphous and do the concrete.
I'm still working my way through the CST book, and soon, I will be
swinging.

Does the process of defining and owning your goals become easier, for physical endeavours, when building on previous
accomplishments?
And to respectfully give another perspective from Scott's. You know I came from no movement and I DID find that making new goals was easier the more I did it.

Yes, the new goals themselves are challenging, but the process of making them got easier. Because I had a better idea of what I could do and what I could get as "measurable." Honest, at the beginning my goal would be like, "get stronger." After a while I realized I liked it much more when it was something like, "go from 50 swipes in x minutes to 100 in the same amount of time with RPE the same".

The book CB Training for Circular Strength is both an intro and a reference book. Since you'll have to be dipping back into it eventually anyway, I would not force myself to read the whole thing before swinging. If you swing, read, swing, read, then both activities benefit.

And finally, CST is training after all. It DOES help to get an answer to, what do I want to train FOR? So volleyball is cool that way. And especially to find people to play with. And my gosh, forget missing the signups - is your local league so cutthroat that they don't welcome walk-ins any time? that's how my community sports are.

From Portland, the epicenter of the resurgence of boomer dodgeball...

[Scott Sonnon]

Solid, Connie.

[Idryllis]

Lea, no goals do not come easier as they build upon previous accomplishments, if new goals are crafted to continue to sufficiently challenge you.

However, your confidence that you will achieve each goal regardless of fear, hesitation and doubt grows stronger with each goal you pursue with patience and diligence.

You're doing well. Keep faith.


Scott,

You surprised me with the timing of your reply, it was so quick, I was still editing my question!

Thank you, I really appreciate the encouragement.

(My question originally read, "Do goals come easier, for physical endeavours, when building on previous accomplishments?")

When I read your reply, I drew parallels to goals I have set for myself in school, and it is true, I feel much more confident about setting/reaching new goals related to continued school-learning. That came from experience with achieving prior goals.

I often pause, and think of how the fruits of individual labours cannot show the patience and diligence that went into them. Unless the viewer has some idea themselves, of what it took, to reach the viewable accomplishment.

I am one of those who doesn't breeze through things. I once told an instructor it took me 15 hours to complete a project he was showcasing to the class, and he was quite surprised. "We don't expect that", and the message I got was that it wasn't such a good idea to showcase it because it wasn't a good use of time. Talk about conflicting messages. Superb results are desired, but... it's only a laudable accomplishment if it resulted from little effort?

I see that it impresses people if superb results are achieved "without getting out of low gear". Hmm. Practice!

I am really enjoying reading Body-Flow. Making connections all over the place, it's like an "aha" storm! I'm only on page 17.

Well, I am wandering from the topic.

Clubbells

Energy level - medium-high
10:30 pm, 3 minutes

Floor park
Loaded position - carefully and from the CST book
Forearm swings (gently, 3) - noted especially alignment of wrists.
Choked up on the clubbells to reduce the weight. Strap was in the way.
Forearm swings, full choke (gently, 3)
Order position - was careful not to hold for more than a few seconds

Sense: wrists definitely feeling that (Order position). Not painful or strained, although I knew it was time to stop, with the above.
Feelings: Calm.
Images: Was aware of limited space. Plenty of room in front and behind, but not above or to the side.
Thoughts: Need to maintain awareness of wrist position.
Will take gentle progression. Need to find practice space with 360 degree space availability.
Was aware of keeping back straight and knees bent for transporting Clubbells from "storage park" to "floor park". I expect that would be more relevant/important for larger mass, my Clubbells are but 5 pounds...

[Idryllis]

And to respectfully give another perspective from Scott's. You know I came from no movement and I DID find that making new goals was easier the more I did it.

Yes, the new goals themselves are challenging, but the process of making them got easier. Because I had a better idea of what I could do and what I could get as "measurable." Honest, at the beginning my goal would be like, "get stronger." After a while I realized I liked it much more when it was something like, "go from 50 swipes in x minutes to 100 in the same amount of time with RPE the same".

Connie,

YES! OH, wavelength specific to my thoughts, that is exactly what I was trying to ask!

I am SO looking forward to finding out what I can get as "measurable".

LOL, so maybe I should just accept that I have no basis yet for making a definitive measurable goal and go with the, "be stronger". It's odd, this feeling of being in limbo. I'm definitely started, but not anywhere yet :D
Which is definitely okay.




The book Clubbell® Training for Circular Strength is both an intro and a reference book. Since you'll have to be dipping back into it eventually anyway, I would not force myself to read the whole thing before swinging. If you swing, read, swing, read, then both activities benefit.

I agree, and I am proud of myself for reaching the same conclusion and actually picking up my Clubbells! Woohoo!


And finally, CST is training after all. It DOES help to get an answer to, what do I want to train FOR?

That is the most difficult part, for me. "Train for Life" is just too damn non-specific, for me. :)



So volleyball is cool that way. And especially to find people to play with. And my gosh, forget missing the signups - is your local league so cutthroat that they don't welcome walk-ins any time? that's how my community sports are.

From Portland, the epicenter of the resurgence of boomer dodgeball...

Ohh, the boldness of the walk-in... if my heart-pounding is any indication, I gotta try that just to do it. Will check out walk-in opportunities, I really don't know what might be out there.

Boomer Dodgeball? Does "Boomer" describe the game, or the participants?

:lol:

[Chuck Kechter]

Lea,

I hope you don't mind if I "chime" in here for a moment. . . :)

You wrote:

I am one of those who doesn't breeze through things. I once told an instructor it took me 15 hours to complete a project he was showcasing to the class, and he was quite surprised. "We don't expect that", and the message I got was that it wasn't such a good idea to showcase it because it wasn't a good use of time. Talk about conflicting messages. Superb results are desired, but... it's only a laudable accomplishment if it resulted from little effort?


I see that it impresses people if superb results are achieved "without getting out of low gear". Hmm. Practice!

My feeling is that those with sufficient maturity (has NOTHING to do with age) will say no. The accomplishment is the accomplishment no matter the time spent or speed in getting there. It is the journey that is the important thing, after all, not the destination. . .


Boomer Dodgeball? Does "Boomer" describe the game, or the participants?

Yes. :wink: :)

V/R,

Chuck

[Idryllis]

Hello Chuck,


I hope you don't mind if I "chime" in here for a moment. .

I don't mind at all :)



My feeling is that those with sufficient maturity (has NOTHING to do with age) will say no. The accomplishment is the accomplishment no matter the time spent or speed in getting there. It is the journey that is the important thing, after all, not the destination. . .

...and what a marvellous journey it has been, and will be! (So THERE! she says, to that instructor, to anyone who would dare to say an accomplishment is any the less for having taken more time...)



Boomer Dodgeball? Does "Boomer" describe the game, or the participants?


Yes.


I thought as much.... :D

Lea


Date: Sept 20, 2004

Time: 9:50 am, 20 minutes
Place: living room
Breakfast: 9 am, 3 egg omelette with 3/4 cup brown rice,
vitamin, 500 mL water
Energy Level: high
Exercise Selection: Beginner WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Good ROM, good balance. Knees tender above kneecap.
Feelings: Grounded.
Images: Moving, not stuck anymore.
Thoughts: Watched most of CST clubbell tape. Much
better visualization of exercises. Am aware of knee discomfort.
Back to runners today, no wearing those fancy shoes with the heel
(no, don't picture stilettos, these are just walking shoes,
that happen to have a 1 inch heel height differential! sheesh...).


Time: 6:50 pm, about 15 minutes
Place: Park by the river, grassy mowed spot sheltered by trees
Supper: 6 pm, 5 slices veggie cheese, 1 cup brown/wild rice,
dozen brussels sprouts, 5 breaded chicken strips, PROEPA fish oil capsule
Energy Level: high
Exercise Selection: 5 minute walk to park, some Intermediate WW
(neck, arms, elbows), then Basic Swing
Sets: 3
Repetitions: 5
Rest Period: about 3 or 4 minutes between sets
RPE: 2 RT: 8 RPD: 3

Sensations: Felt it in my upper legs, paying attention
to swinging the clubbells with my hips and torso rather than
arms.
Feelings: Good. Matter of fact, not "high", although
the newness was a thrill
Images: visualizing my motions as if mimicking the tape,
making position corrections
Thoughts: Could have done the last two sets, decided to stop
because my upper knees/legs were telling me to stop. I have plenty of time.
Also surprised how "do-able" the 5 lb weights feel. Hmm, does this mean I
have some strength to start with, after all? Pleased...

[Idryllis]

Date: Sept 21, 2004

Time: 8:40 pm, 20 minutes
Place: living room
Supper: 5:10 pm, 1 cup mix of quinoa and kasha, 4 oz ground beef with
shepherd's pie seasoning, 1.5 cups vegs: spinach, squash, calif vegs
Energy Level: very high
Exercise Selection: Intermediate WW from memory

RPE: 2 RT: 9 RPD: 1

Sensations: Left side of neck tight.

Feelings: Happy to move. Feeling alive and well.
Images:
Thoughts:

[Idryllis]

Date: Sept 22, 2004

Time: 3:50 pm, 20 minutes
Place: Blue room cafeteria at school
(just me and my friend in there at the time)
Lunch: 12:30 pm, 1 cup quinoa/kasha, 4 oz grd beef seasoned,
1.5 cups vegs (spinach, squash, calif mixed vegs), 250 mL water
Energy Level: high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Neck a bit tight. Legs not as steady,
wore those shoes again with the heel...
Feelings: Calming myself. Feel caught up in a whirl from the day.
Images: In a river, caught in the current. If I stay in the
river (school) I will get to my destination (graduation). Telling myself
to put my focus on what matters, not the details that don't matter.
Thoughts: Not sure I will do Clubbells. Elbows feel achy.
Why am I being so hesitant?, I ask myself.



Time: 8 pm, under 5 minutes
Place: kitchen walkway
Supper: 6 pm, 4 slices veggie cheese, 1 cup quinoa/kasha,
2-egg omelette with 2 oz grd beef, 1.5 cups vegs (brussels sprouts,
spinach, squash, calif vegs), 500 mL water
Energy Level: high
Exercise Selection: neck figure 8's, double arm circles, Clubbell Swing
Sets: 5
Repetitions: 10
Rest Period: 1 minute between sets
RPE: 2 RT: 8 RPD: 1

Sensations: Muscle above knees achy. Arms not "working", upper legs/torso is.

After session: I put the Clubbells away, sat at my computer and did some
homework. After about ten minutes I had the strangest sensation, I swear
it was the muscles along/inside my left ribcage tensing/contracting and releasing.
Quite uncomfortable (a sharp 5 on a scale of 1 to 10). Changed my breathing to ease
the discomfort (slower, longer inhale and exhale). Relaxed. It went away after about 20 s.
I've decided not to worry about it, I asked my doctor about this exact pain/wierd
sensation before and he said it was a result of my weak musculoskeletar structure.

Feelings: before session, was feeling rather antsy. Settled in and enjoyed it.
Images:
Thoughts: Perhaps my stance would be different with more room to each side -
today I did not walk to the park to swing.

Also, thinking that although I did a short warm-up and cooldown for my swinging session,
I would like to extend the time envelope around Swinging by 15 minutes after, to feel the
post-Clubbell state and enjoy it (and also to avoid being engrossed in another activity
and surprised by inner rib muscle tensing!!)

Questions: Any additional comment/thoughts on sharp inner rib muscle discomfort I
described above?

[Idryllis]

And my gosh, forget missing the signups - is your local league so cutthroat that they don't welcome walk-ins any time? that's how my community sports are.

Connie,

Mmm, not cutthroat, but not walk-in available like in your community!

I checked out the "Active Living" programs here, it consists of weekly scheduled games, the fee is for all sessions in 4 months, and there is a waiting list for recreational volleyball and badminton.

However, at my college (which is in a different community), there is walk-in hockey. I found something walk-in!

I won't be playing hockey, though - some things I will trust enthusiasm to get me through the "no skill" part, hockey I won't, not at that level of competitiveness.

Perhaps I will hear of something, now that I am aware and interested, that is "for fun", with a walk-in opportunity.

[Idryllis]

Date: Sept 23, 2004

Time: 4:20 pm, 20 minutes
Place: living room
Lunch: 12:30 pm, 1 cup quinoa and kasha, 4 oz grd beef with
shepherd's pie seasoning, 1 cup vegs (spinach, squash, calif vegs,
long green and yellow beans), 750 mL water
Energy Level: high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Oh I feel good. Shoulders especially, they move well,
feel warm and pliable. Elbows also doing well. Have consciously avoided
leaning on my elbows during the day. Legs a bit tight, above the knee.
Wrists just a bit sore, from speed-writing in class.
Feelings: vibrant
Images: envisioning Job Fair next Wed., meeting potential employers
and projecting confidence and ability.
Thoughts:

[Idryllis]

Date: Sept 24, 2004

Time: 8:30 pm, 20 mins
Place: living room
Supper: 6 pm, 2 oz ground turkey/2 egg omelette with spinach,
steamed head of broccoli, 3/4 cup mix of brown rice, quinoa, kasha.
PROEPA. 750 mL water.
Energy Level: high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations:
Feelings: Quiet
Images:
Thoughts:

[Idryllis]

Date: Sept 25, 2004

Time: 7 pm, 20 minutes
Place: living room
Supper: 6 pm, 2 oz turkey, 2 egg omelette with spinach,
3/4 cup brown rice, 2 cups vegs (squash, green beans, calif vegs),
PROEPA, 500 mL water
Energy Level: high
Exercise Selection: Intermediate ww from memory

RPE: 1 RT: 9 RPD: 1

Sensations: Left side of neck tight. Took my socks off,
helps with balance (feet in contact with floor, not sliding)
Feelings: Claiming my space.
Images:
Thoughts: Oops, large leg circles, foot contacted dh... I saw him,
I thought he saw me and was just standing close, aware. But he was
looking past me to the TV instead, then started walking directly into me!
Good thing I go slow. Next time will treat dh like any other unaware being
- remove myself or them from my practice area.


Time: 8 pm, about five minutes
Place: park
Energy Level: very high
Exercise Selection:
(5 minute walk, neck and arm figure eights),
Clubbell swings
Sets: 5
Repetitions: 1x5, 1x5, 1x5, 1x10, 1x10
Rest Period: one minute between sets
RPE: 2 RT: 9 RPD: 1

Sensations: Am I doing anything? Then I noticed that walking up the
three flights of stairs to my apt was using leg muscles I hadn't been feeling before.
Feelings: Empowered
Images: The clubbells wouldn't stand up in the grass. I pictured the lawnmower
running over them. Decided there was no way I was going to forget to take them with
me so I don't need to wonder about that!
Thoughts: Sure do like being outside with the Clubbells. My carrybag
isn't up to the task of transporting them. Would rather a 2-strap carry,
not good to have one shoulder only, for both.

[Idryllis]

Date: Sept 26, 2004

Time: 6:15 pm, 20 minutes
Place: living room
Supper: 5:45 pm, 3 egg omelette with handful
turkey, 1 carrot, stalk broccoli chopped, 3/4 c brown rice
Energy Level: high
Exercise Selection: Intermediate WW from memory

RPE: 1 RT: 9 RPD: 1

Sensations:
Feelings:
Images:
Thoughts: Leg circles getting higher, stronger

[Idryllis]

Sept 27
Intermediate WW, from memory.
Movement feels good. Nothing remarkable.



Sept 28
Up and down 3 flights of stairs about 15 round trips :)
(Would you believe that was just for laundry and coordinating with dh's
schedule/errands?)

Have a sinus infection, not feeling too great.
A bit off centre, tomorrow is Job Fair.

[Idryllis]

Date: Sept 29, 2004

Time: 5:30 pm, 20 minutes
Place: living room
Supper: 5:05 pm, 1 c rice, 3 egg omelette with turkey,
2 c vegs (calif vegs, long beans), PROEPA, 500 mL water
Energy Level: medium-high (7)
Exercise Selection: Beginner WW from memory

RPE: 3 RT: 10 RPD: 2

Sensations: Neck feels tight and not flexible, fragile. Pressure
points tender. Chest muscles (pecs) sore on "top plane" arm circles
Feelings: "don't want to", yet determined too, that's why I went
back to Beginner WW
Images: Not finding a job, no wait, what am I doing, let's not reinforce that...
Thoughts: To be part of the tribe, need to keep on going with
WW and Clubbells, but from a position of strength, always!
So I select a movement I can do and be strong at.

Sunday when I slept, without drinking water although
I was thirsty, that was when I lost a pivotal battle with
the sinus infection. I'm winning more than I am losing today, though!
Saltwater flush, see if you can take that, bacteria...

[Idryllis]

Date: Sept 30, 2004

Time: 8:40 pm, 20 minutes
Place: living room
Supper: 6:15 pm, waffles made with 3 eggs, buckwheat flour, cornmeal.
TB Peanut butter. Water. Vitamin C.
Energy Level: Medium (6)
Exercise Selection: Beginner WW from memory

RPE: 2 RT: 10 RPD: 1

Sensations: Ah, that feels better. Limbering. I came from a nap,
and WW un-tensed/unkinked most all of me, esp neck/shoulders.
Neck tender.
Feelings: Waiting. Still sick, waiting for feeling better.
Images: Slowing down.
Thoughts: I haven't been sick for a very long time.
Guess I overdid it. This week is officially
a "recovery week".

[Idryllis]

Date: Oct 1, 2004

Time: 8:30 pm, 25 minutes
Place: living room
Supper: 5 pm, 4 slices roast beef, 1/2 cup rice, 1/2 can Bean soup,
PROEPA, water
Energy Level: medium-high (7)
Exercise Selection: Beginner WW, from memory, with eyes closed

RPE: 2 RT: 8 RPD: 1

Sensations: Feeling out the motions, with eyes closed, instead
of pushing my limbs through them. Used fingertip on chair to balance
for leg swings. Did FCBD no fingertip, leg raised just a bit from
the floor. Think I did pretty dern good to balance for FCBD, 5s each way!
Well, except for leg out to the back, I had to open my eyes, I was
going to fall over... One leg definitely has steadier balance-ability, forget
which one.

Feelings: Surreal, like running at dusk when the light starts
to dim, eyesight can't judge distances and it feels like floating.

Images: Remembering in Grade 3 how my mother tried to figure out
whether I was "naturally" left or right handed. "Quick, catch this",
and "Quick, kick the ball" to see which arm/leg I used.

We figured it was an even distribution of choices, both left and right,
so she encouraged me to learn to write with my right hand, to better fit
in with the predominantly right-handed society we live in. That was tough,
especially since I had just barely gotten the hang of cursive with my left!

I like having a background of using both hands. When I learned to
throw darts, I made sure to learn how to throw them with each hand.
When I was playing badminton, I would switch hands with my raquet,
which invariably surprise the other player(s). Such fun.

Anyhow, it's interesting to find out that one of my legs seems more developed
than the other.

Thoughts: Dh noticed my challenge with FCBD, said, "why should it
make any difference, with your eyes open versus closed?".

One leg balance is the difference, I said, I need the visual cues!
So I got him to stand, and raise one leg just a bit off the floor.
"Now close your eyes". He said it didn't really make a difference,
because his balance was unsteady even with eyes open. Kept touching
his foot to the floor, eyes open or not. So I didn't get to show that
point.

[Idryllis]

Date: Oct 2, 2004

Time: 10:40 pm, 20 minutes
Place: living room
Second Supper: 10:20 pm, waffles made with 3 eggs, soy ppwdr,
buckwheat flour, cornmeal, 2 strawberries, oil.
Energy Level: high (body fairly happy, brain not)
Exercise Selection: Beginner WW from memory

RPE: 2 RT: 9 RPD: 1

Sensations: Knees ache. Sinuses still blocked.
Muscles generally experiencing pulling and some burning.
Feelings: I don't wanna. Quite upset.
Images: Tough time visualizing success. Keep thinking of mistakes.
Am I ever tense. I got sick, rested, feel better, but school Week 5 of 15 is
coming up and I am shrinking from it instead of rising to meet it.
School alone would be doable, school and this job search is tipping the balance
to, "hide and sleep" mode, which is not productive. Especially bothers
me to be sick and need sleep because depression stole years of my life,
I spent them in bed. I don't want to spend life in bed, but I do want
to rest appropriately.
Thoughts: Doing WW is good.

[Idryllis]

Date: Oct 3, 2004

Time: 6 pm, 20 minutes
Place: living room
Exercise: Beginner WW from memory
Energy Level: high ( 8 )

RPE: 1 RT: 10 RPD: 1

Sensations: sides tense
Feelings: I'm fine, really
Images: imagining shaving my hair off, dh said his reaction would be,
"how much were you paid you to do that, and was it enough?"
ha ha, I'm in the middle now but I will be out
the other side at some time
Thoughts:

[Idryllis]

Date: October 4, 2004

Time: 10:20 am , 10 minutes
Place: living room
Breakfast: 8:10 am, shake: TB soy ppwdr,
2 scoops help ppwdr, 1/2 c rolled oats, 1 c soymilk,
water. PROEPA.
Energy Level: medium-high (7)
Exercise Selection: Beg WW to stretches after single arms

RPE: 1 RT: 10 RPD: 1


Images: Yay, proactive!

[Idryllis]

Date: Oct 5, 2004

Time: 7:40 pm, 20 minutes
Place: living room
Supper: 5:25 pm, 2 egg blendered 1 cup rice pancake with
2 diced garlic pork sausages. 2 c vegs (squash and green beans).
Calcium tablet. water.
Energy Level: high ( 9 )
Exercise Selection: Beginner WW from memory

RPE: 1 RT: 10 RPD: 1

Sensations: not noting sensations, counting reps.
Ow! Just bashed my knee. Alright, sensations: knee hurts.
Right side of torso was tight. Balance shaky on right leg.
Feelings: antsy
Images: lots of quizzes are a good thing, opportunity
to make mistakes and learn. I stress too much over mistakes.
I refuse to stress over mistakes. Will it matter after December if
I got 80% instead of 95% on a few quizzes? No, it won't.
Thoughts: Oh where oh where did my Clubbell practice go?
I will wait. Too tense and I will hurt myself.
Perhaps I would enjoy some walks, though.

[Idryllis]

Date: Oct 6

10:00 am, 5-minute walk outside on campus, took long way. Relaxing.

Date: Oct 7

8:20 pm, 25-minute walk from car repair shop to home.
Felt vibrant, very high energy.

Date: Oct 8
Time: 12:15 pm, 20 minutes
Place: Living room
Lunch: 4-egg omelette with mushrooms, spinach, onion.
3/4 cup brown basmati rice. 2 cups vegs: squash, Calif veg mix.
Water 500 mL. PROEPA, zinc, Vit C.
Energy Level: high ( 8 )
Exercise Selection: Beginner WW from memory

RPE: 1 RT: 9 RPD: 3

Sensations: Tight tendons in neck and arms, which loosened
after single arm circles. Tight sides, hardly any bend in side stretches.
Feelings: Nauseous at start of routine only.
Images: Am I living? Remembering a comment from a friend years ago,
"I like your passion." I was enthusiastic and certain. At least, I was
in moments that led to that observation.
Thoughts:

[Idryllis]

Date: Oct 9, 2004

25 minute walk before supper
Felt good to move; was getting a bit bleary-eyed with homework.

[Idryllis]

Date: Oct 10, 2004

25-minute walk, before supper, to park.
Beg WW at park. After, bounce in step, smiling.

[Idryllis]

Date: Oct 13, 2004

Time: 6:45 pm, 20 minutes
Place: Living room
Supper: 6 pm, diced burger patty, 2.5 cups vegs (brussels sprouts,
green beans, Calif mix), cup brown basmati rice. PROEPA. Water.
Energy Level: Medium-high ( 7 )
Exercise Selection: Beginner WW

RPE: 3 RT: 9 RPD: 2

Sensations: Shoulders popping, knees creaking. Sides of neck tight.
Upper arm muscles sore. Balance shaky. Legs very heavy. Felt very good
to get moving.
Feelings: sorry for myself (sheesh!)
Images: stopping and hiding
Thoughts: Better to just do it, why did I withdraw? Saw quick article
about how it is difficult for many, to keep going with exercise initiatives.
Yep. Gotta keep going.

[Connie Brown]

why did I withdraw? Saw quick article
about how it is difficult for many, to keep going with exercise initiatives.
Yep. Gotta keep going.
Are you feeling better?

there is no failure with CST. just learning. I stole that from Kathleen. :lol:

[Idryllis]

Are you feeling better?

there is no failure with CST. just learning. I stole that from Kathleen.

Connie,

Yes, thanks, I am feeling better. What a lift, to read your inquiry. :)

Lea

Date: Oct 14, 2004

Time: 10:40 pm, 10 minutes
Place: living room
Supper: 5:20 pm, 3 pork kebabs, 1 cup brown basmati rice,
2.5 cups vegs (calif mix, green beans, spinach)
"Tater":10:20 pm, 1/2 cup br rice blendered with water, tsp hemp oil
Energy Level: 7, nervous energy
Exercise Selection: Beginner WW to finger circles

RPE: 2 RT: 9 RPD: 2

Sensations: Fairly quiet today compared with
"symphony" of sounds yesterday!
Feelings: Awash. Cacaphony that calmed to a gentle
swirl with "Tater"
Images: New choices. Many opportunities, limited resources,
competing interests. Specific: potential employer wanted me to take another
course now, but adding another 12 hours to my week just wouldn't fit.
Thoughts: So why is it that the thoughts displaced the movement?
I did WW as I "awoke" from the decision turmoil, when I decided.
I think physical movement would help with all of this - deciding.
So even more reason to not LET it be displaced.

[Idryllis]

Date: Oct 15, 2004

Time: 8:10 pm, 20 minutes
Place: living room
Supper: 6:30 pm, can low-sodium tuna, 2 cups vegs (brussels sprouts,
calif vegs, green beans), 1/3 cup brown basmati rice. Hemp oil capsule.
Water.
Energy Level: high ( 8 )
Exercise Selection: Beginner WW

RPE: 1 RT: 10 RPD: 1

Sensations: good balance, no noises
Feelings: suspended
Images: career path?
Thoughts:

[Idryllis]

Date: Oct 16, 2004

Time: 6 pm, 20 minutes
Place: living room
Supper: 5:30 pm, 10 Ritz crackers, 10 italian prepared meatballs,
3 cups vegs (brussels sprouts, green beans), 1/3 cup raw rolled oats,
Water 500 mL, Vit C
Energy Level: 7
Exercise Selection: Beginner WW

RPE: 2 RT: 9 RPD: 3

Sensations: Tight neck, sides. Throat swollen. Lymph nodes under
arms tender. Arms heavy.
Feelings: Washed out. Frustrated.
Images: Motivation, having fun? Wanting more, but can I handle more?
Thoughts: I want to move forward but I seem stuck in slow-mo

[Idryllis]

Date: Oct 17, 2004

Time: 6:50 pm, 20 minutes
Place: living room
Supper: 5:50 pm, half buffalo-burger patty, half can tuna,
cup steamed kale, half cup mushrooms/onion/corn, huge pancake
made with buckwheat flour, cornmeal and corn kernels. Water to drink.
Energy Level: 7
Exercise Selection: Beginner WW

RPE: 3 RT: 9 RPD: 1

Sensations: Really felt I was working,
which is strange, doing beginner WW
Feelings: wrapped up
Images: dropping everything and lifeguarding
at a day camp again
Thoughts: I could pick up Clubbells now but I would
be using them to escape. Maybe a little escape would
be okay now and then. What am I afraid of? Not coming
back? No. Not sure.

[Idryllis]

Date: Oct 18, 2004

Time: 8:25 pm, 20 minutes
Place: living room
Supper: 5:05 pm: double harvey's burger; 6:30 pm, 2 cups
brussels sprouts
Energy Level: high ( 8 )
Exercise Selection: Beginner WW, except side bends, forgot them

RPE: 2 RT: 10 RPD: 1

Sensations: Wrists cracking, shoulders grinding.
Leg kicks much higher, aha, looser pants.
Feelings: suspended. Blue?
Images: friend told me I was withdrawn and unresponsive
Thoughts: Yay, doing WW today felt like quite an accomplishment

[Idryllis]

Date: Oct 19, 2004

Warrior Wellness Beginner

Time: 9:45 pm, 20 minutes
Place: living room
Supper: 6 pm, diced buffalo burger (ingredients list
dried apple, dried pear powder - tasted not-yummy, I won't
buy those again); 3/4 cup brown basmati rice, 3 cups vegs
(brussels sprouts, calif mix, green beans)
Energy Level: 7

RPE: 3 RT: 10 RPD: 2

Sensations: grindy in neck, heavy arms
Feelings:
Images:
Thoughts:


Date: Oct 20, 2004

Warrior Wellness Beginner

Time: 8:40 pm, 20 minutes
Place: living room
Supper: 6 pm, 4 large breaded fishsticks (26 g protein),
3 cups vegs (calif mix, green beans), 3/4 cup rice
Energy Level: 8

RPE: 2 RT: 10 RPD: 1

Sensations: skin on hands felt really dry in finger circles,
lotion time. Tight sides of torso and neck. Ankles cracking. Legs
and arms heavy.
Feelings: suspended, held in
Images: Thinking of how my appearance is shaped by
my level of activity (currently, inactivity...)
Thoughts: muscle tone, I want muscle tone


Clubbells

Time: 8 pm, 5 minutes or so
Place: kitchen
Energy Level: 8
Exercise Selection: Basic swing
Sets: 5
Repetitions: 5
Rest Period: each set at the top of the minute

Gee, I don't know how to rate exertion, technique, discomfort for this,
here goes.
RPE: 4 RT: 9 RPD: 2

Sensations: Again, legs doing the lifting
Feelings: rebellious
Images: And she picks it up again, after thinking, well,
there's another brief interest gone by the wayside
Thoughts: HMM!!! You know what, I "played" with the Clubbells
when i first got them, after watching the tape. I did quite a bit
of playing, actually, and didn't think to record it in that first
log, "oh it was nothing after all". Well, I think it was something
(duh) and it was too much at the time. Probably kept me from going
back to it all this time. The old overenthusiasm cutting short
gradual progress again...
Well, here's to gradual.

[Idryllis]

Date: Oct 26, 2004

Warrior Wellness Beginner

Time: 7 pm
Place: living room
Supper: 6:30 pm, salmon/egg patties in rolled oats, 3/4 c
brown rice, 3 cups vegs (squash, calif mix, green beans), hemp oil
capsule. 750 mL water
Energy Level: 7

RPE: 2 RT: 10 RPD: 1

Sensations: neck grinding, hip popping, dry hands.
Good to move.
Feelings: hazy
Images:
Thoughts: slow is okay

[Idryllis]

Date: Nov 13, 2004

Warrior Wellness Beginner

Time: 9 pm, 20 minutes
Place: living room
Energy Level: high ( 8 )

RPE: 1 RT: 9 RPD: 1

Sensations: Feel strong, limber. No crackling, creaking or popping.
Feelings: Low BE feelings. Not a part of the group.
Images: Wondering why I make things so difficult for myself.
Quitting makes me miserable. I don't want those Clubbells to just sit there,
so why entertain the thought of leaving and not coming back?
Laughing at myself, my doctor told me I am fat although I look skinny.
Now there is something that shocked me. This clashes with my self-image as "fairly fit".
Realizing that "fairly fit" requires some input on my part.

Oh, yeah, and my sig line was psyching me out - I just have to do this, even though I can't seem to visualize the success. So no sig line for now.

Thoughts: So, let's do this.

[Idryllis]

duplicate post

[Idryllis]

duplicate post

[Connie Brown]

I am smiling at your inner dialog. It sounds like me sometimes.

welcome back to WW!

[Idryllis]

I am smiling at your inner dialog. It sounds like me sometimes.

welcome back to Warrior Wellness™!



Thanks Connie,

It's good to be back.
I didn't realize my post would show up more than once, oops.

Lea

Date: Nov 14, 2004

Warrior Wellness Beginner

Time: 6:30 pm, 20 minutes
Place: living room
Energy Level: high ( 8 )

RPE: 2 RT: 9 RPD: 1

Sensations: Upper legs tight.

[Idryllis]

Date: Nov 15, 2004

Warrior Wellness Beginner

Time: 6 pm, 20 minutes
Place: living room
Energy Level: high ( 8 )

RPE: 2 RT: 9 RPD: 1

Sensations: Breathing freely. Loosening of hip joints.

[Idryllis]

Date: November 16, 2004

Warrior Wellness Beginner

Time: 8:30 pm, 20 minutes
Place: living room
Energy Level: high ( 8 )

RPE: 2 RT: 9 RPD: 1

Sensations: calves a bit tight



Date: November 17, 2004

Didn't do WW, calves sore, energy low ( 6 )


Date: November 18, 2004

Warrior Wellness Beginner

Time: 9:30 pm, 20 minutes
Place: living room
Energy Level: high ( 8 )

RPE: 1 RT: 9 RPD: 1

Sensations: grinding in neck, popping in right shoulder
and right hip
Feelings: not really
Images:
Thoughts: It's difficult to just do a little bit, I am so
used to jumping in to a lot. However, if I waited until I
could do a lot, I wouldn't be doing anything.

[Idryllis]

Date: December 3, 2004

Warrior Wellness Beginner

Time: 7:10 am, 20 minutes
Place: living room
Supper: 6:40 pm, 2 scrambled eggs, 2 breaded chicken strips, dozen
brussels sprouts, 1 cup brown rice. 500 mL water. 2 TB blueberries
with 1 tsp butter.
Energy Level: high

RPE: 3 RT: 9 RPD: 1

Sensations: Moisturized my hands so they wouldn't feel all
dry during finger circles. Could feel pulse increasing. No hip
popping, yay! Leg muscles sore, upper and lower. Upper arms tense
for upper plane arm circles.
Feelings: Content, yet not as immersed/meditative as I remember
these sessions being.
Images: Moving regularly. Making a routine. Wondering how to
get through "boring" by not spiking beta-endorphins.
Thoughts: I will get back into the habit of beginner WW before
adding Clubbells again. I figure the week between Christmas and New Year
will be a good time to pick them up.

[Idryllis]

Date: Dec 5, 2004

Warrior Wellness Beginner

Time: 8 pm, 15 minutes
Place: living room
Supper: 5:30 pm, half bag of cheese Doritos, egg omelette (1.5 eggs, half a
spicy bean patty, spinach), cup of green beans, 500 mL water.
Energy Level: medium-high ( 7 )

RPE: 2 RT: 8 RPD: 1

Sensations: Upper legs aware. Neck stiff. Sore front torso.
Good ROM for leg swings.
Feelings: Disappointed.
Images: Competing interests, not enough planning, results: suboptimal
performance
Thoughts:

[Idryllis]

Date: December 14, 2004

6:30 pm: Took a 15-minute walk outside

Warrior Wellness Beginner

Time: 6:45 pm, 20 minutes
Place: living room
Supper: 4:15 pm, 7 brussels sprouts, 1 breaded chicken finger,
3 buckwheat waffles (made with 2 eggs), 1 ibuprofen, 1 fish oil capsule,
500 mL water
Energy Level: high

RPE: 1 RT: 9 RPD: 2

Sensations: Upper legs tight. Crunching in neck. Good balance.
Warmth and rhythmic breathing.
Feelings: Pleased, connected.
Images: Dance class with my sister, how does she stick with dance,
and I have so many stalls and restarts with any form of exercise?
Thoughts: Need to form a consistent pattern so I can ??
get feedback and do something.

[Connie Brown]

Need to form a consistent pattern so I can ??
get feedback and do something.
Interesting you should mention that because just today I was thinking how important it is to be so consistent it is a habit.

I have read this over and over in mags but I am finally "owning" this understanding for myself.

Did you try hooking this kind of movement to a habit you already have? just curious.

[Idryllis]

Date: Dec 16, 2004

Warrior Wellness Beginner

Time: 11 pm, 20 minutes
Place: living room
Supper: 8:30 pm, brown rice pasta, can of tuna, calif vegs,
butter, garlic bean paste. 500 mL water
Energy Level: 7

RPE: 1 RT: 9 RPD: 2

Sensations: Muscle twitch in right upper arm. right hip
popping. Warmth.
Feelings: a bit distracted
Images: break from studying for exams
Thoughts: Hmm yes I make my schedule, why not schedule the
WW in? Hoping with more regular schedule I will.



Did you try hooking this kind of movement to a habit you already have? just curious.

Connie,

Good idea, eh? :roll: I'm looking ahead to after exams.

Lea

[Idryllis]

Date: Jan 9, 2005

Food:

7:00 am

Water: 500 mL
2 egg, 2 oz roast beef scramble
3/4 cup brown rice
Vitamins: 25 B multi, 500 mg Vit C, 10 mg Zinc
10 mg Paxil
Water: 250 mL

noon
1 1/4 cup nuts, roasted salted
macadamia, cashew, almond
Water: 250 mL

12:35 pm
2 egg, 2 oz roast beef scramble
3/4 cup brown rice
1 cup mixed peas and carrots
Vitamins: Salmon oil capsule, CaMg
Water: 500 mL

Water: 250 mL
5 pm
4 thick slices roast beef
5 corn taco shells
10 brussels sprouts
salmon oil capsule
Water: 500 mL

8 pm
planned: small red tater with butter



Warrior Wellness Beginner, to double arms

Time: 6:45 pm, 5 minutes
Place: LR
Energy Level: medium-high ( 7 )

RPE: 1 RT: 8 RPD: 1

Sensations: Some shoulder tension
Feelings: Quiet
Images:
Thoughts: WW and what else?

[Idryllis]

Date:

Food:
7:10 am
2 oz roast beef 2 egg scramble
1 cup brown rice
1 cup green beans
Water
Vitamins: 25 B's multi, 500 mg C, 10 mg Zinc
10 mg Paxil. Salmon oil.

12:10 pm
4.5 oz chicken breast
1 cup brown rice/quinoa mix
11 brussels sprouts
Salmon oil, C

5:15 pm
1 cup brown rice/qiunoa mix
4 oz pork
10 brussels sprouts
Salmon oil, C

8:15 pm
Planned small red tater with butter



Warrior Wellness Beginner, elbows to side bends

Time: 7:25 pm, 5 minutes
Place: LR
Energy Level: medium ( 6 )

RPE: 1 RT: 8 RPD: 3

Sensations: Pulling a bit in lower back, sat down
and it became tight and sore. Relaxed and it unknotted.
Feelings: Enthusiastic yet reluctant
Images:
Thoughts:

[Idryllis]

:) Hello! :D


Date: Feb 19, 2005

Food:
Woke 7:35 am
Breakfast 8 am: shake made with 1 c cooked oatmeal,
3 TB soy protein powder, cinnamon, no sugars added soymilk.
Vitamins: 25 B's multi, 500 mg C, 10 mg Zinc, salmon oil,
10 mg Paxil

Snack 12 pm: 2 handsful almonds

Lunch 12:30 pm: 1 c brown rice, can low-sodium tuna,
1/2 cup diced squash, handful okra

Supper 5:30 pm: 2 fried eggs, 2 c soymilk,
can chef boyardee ravioli, 1 c pomegranate juice,
handful walnuts

Tater 8:30 pm 1/4 potato with tsp sunflower oil



Warrior Wellness Beginner

Time: 9:30 pm, 20 minutes
Place: LR
Energy Level: 7

RPE: 2 RT: 8 RPD: 1

Sensations: a bit achy
Feelings: secretive
Images: my new desire not to be sluggish
Thoughts:

Other activity: Joined a very small gym, had a tour/exercise demo,
feeling muscles and this was why I restarted WW to reconnect mind to body.

------
Date: Feb 20, 2005

Food:
Woke 6:55 pm
Breakfast 7:20 am, 3 egg buckwheat flour pancake with cinnamon and soymilk.
2 mouthsful pomegranate juice.
Vitamins: 25 B's multi, 500 mg C, 10 mg Zinc, salmon oil
10 mg Paxil

Lunch 12:15 pm, 500 g spinach, can of campbells chicken noodle soup,
4 poached eggs, 2 TB ground flaxseed, handful corn chips, glass soymilk

Snack 5:10 pm, 1/2 c pomegranate juice, 2 handsful walnuts,
4 handsful corn chips

Supper 6 pm, half a PC deep dish shepherds pie,
1/2 c pomegranate juice (glad it's gone now, ahem)

Tater will be 9 pm



Warrior Wellness beginner

Time: 7:30 pm, 22 minutes
Place: LR
Energy Level: 7

RPE: 1 RT: 9 RPD: 1

Sensations: Being gentle, moving slow.
Feelings: Kindly.
Images:
Thoughts: gym visit tomorrow morning

[Idryllis]

Date: Feb 21, 2005

Food:
Woke 5:50 am
Breakfast 6:10 am, shake with 1 c cooked oats,
1 c soymilk, 3 tb soy protein powder, cinnamon
Vitamins: 25 B's multi, 500 mg C, 10 mg Zinc, salmon oil
10 mg Paxil

9:30 am snack 2 handsful almonds

noon lunch 1 c brown rice 4.5 oz chicken 1 c green beans

3 pm snack 3 handsful raw pumpkinseeds

5 pm supper same as lunch

8:15 tater with sunflower oil

Other exercise:
7 am 2 circuits at gym, easy level intro


Warrior Wellness beginner

Time: 9:30 pm, 20 minutes
Place: lr
Energy Level: 8

RPE: 2 RT: 9 RPD: 1

Sensations: crunching noises from upper shoulder
and neck area, unscrunched shoulders from my ears which helped

Feelings: good I suppose.

Images: Visualizing my dream from last night, very vivid.
Was hiding in an "ant suit" in a castle that was drowning.
Being interrogated. Being discovered. Feeling exposed.

Thoughts: Do I think I am superwoman? hahaha. I will
avoid being overenthusiastic and just go 3 x a week to my
new gym. I look at the clubbells and think, well it was great
to swing those in the park but I have NO SPACE here in winter!

[Idryllis]

Date: Feb 22, 2005

Food:
Woke 6:30 am
Breakfast 6:45 shake as usual
Vits as usual

Snack 9:30 handful almonds

Lunch 11:30 1 c br rice, 4.5 oz chicken, 1 c green beans

Snack 3 pm almonds

Supper same as lunch

Tater 8:15 pm


Warrior Wellness beginner

Time: 8:30 pm, 20 minutes
Place: lr
Energy Level: 6

RPE: 1 RT: 9 RPD: 2

Sensations: triceps sore, left side of neck short
Feelings: tired
Images: calm, fuzzy
Thoughts:

[Idryllis]

Oh my, forgot the format. Well, let me jot a few notes and I will look for the format for next post.

Woke 6:45 am, protein shake 7:10 am.
20 minute walk

Lunch noon, 3 boiled eggs, one medium sweet potato

Supper 6:15 pm, footlong meatball sub on "whole wheat" with sparse vegs

9 pm basic clubbell swings 5, rest, 5
drumming 5, rest, 5

Technique 7, exertion 4, difficulty 3

images: playing.
food note: need to pay attention to my meal content and timing.

What's been up with Lea?
Starting to settle into my first real job.
A friend was visiting and his curiousity reignited my interest in Clubbells.
Feeling more settled, biochemically, and ready to introduce more movement.

Glad to be here.

[Connie Brown]

Hey nice to see you Lea! Glad your interest got reignited. Tell your friend he has to wait his turn until his arrive.

Congrats on the real job. Are you settled in? Do you know where the good pens are, and the bathrooms? Those are the important things.

And nice to see another person who has energy at 9 pm. It's the last gasp of my energy for the day.

[Idryllis]

Connie,

Yeah I think my friend would love some 10-lb Clubbells!

LOL I just raided the cupboard for a good pen today...

Job fun: I get holidays now that hectic is over! Woohoo!

Much happy.

[Idryllis]

Date: June 30, 2005

Woke 6:40 am
Food:
7:05 am protein shake
Vitamins: 25 B's multi, 500 mg C, salmon oil

20 minute walk

11:30 lunch: beef patty, 2 rice/pea/onion/carrot curry patties
Water

4:45 1/2 beef patty, 1/2 curry patty

7:25 pm 2 fried eggs, 1/2 cup cooked spinach, 1 c cooked oatmeal



Warrior Wellness beginner

Time: 8 pm
Place: living room
Energy Level: 9, high

RPE: 1 RT: 9 RPD: 0

Sensations: some tightness in upper shoulders, side ribs
Feelings: pleased, confident, optimistic
Images: success
Thoughts: Time off is what I was missing, for consistency. Go-go-go
is not conducive to continued development in work, or exercise.

[Idryllis]

15 min walk morning

WW 6 pm RPE 0 RT 9 RPD 0