#mindfulmuscle

[crotram]

[rashidatowe]

I have been getting a TON of people sending me a DM about my workout regimen and vegan diet! So, I will make it my business to post my workouts on IG for you weekly. Cool? Here is highlights of my upper body training day. 3-4 sets of 20-15 reps. As far as my diet, it is pretty consistent! I use a TON of my recipes that I included in my Transition to Vegan 28 Day Meal Plan ebook! Have you downloaded it yet? I LOOOOOVE protein smoothies so you better believe I included those in my ebook along with 32 AMAZING recipes and a week by week EASY to follow vegan meal plan set up is included in it as well. I love simplicity so don’t expect elaborate recipes. It’s straight to the point Y’all. LINK in Bio or head to my website www.rashidat.com . . #trainingday #workoutmotivation #workout #exercise #vegan #veganrecipes #vegans #plantbased #plantbuilt #workouts #upperbodyworkout #mindfulmuscle #vegantransition #bodygoals #rashidat #holistichealth #muscle

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 4 Days 1, 2 & 3

I started day 1, Week 4 of Phase 3, after a good night’s sleep. Aside from a Walk with a friend, basically took the day off. It was very hot out and I had a bit of a sleep hangover. Not used to getting this much sleep, and I just felt lazy and unmotivated. Did do my 36 Hour Fast. Did Walk Benji, with Stick Weapons work. Social Media and paperwork. Read for a while. Relaxation Yoga & Inversion Table Stretching. Progressive Relaxation and Meditation. (See my last week’s post at: https://www.facebook.com/HITTScarborough my approach and the importance that I place on these exercises at the end of an active day). Journaling and Paperwork. Read to wind down. Was a rough night. Most people who don’t me well would tell you that I’m not a nervous person. In the military the guys in my unit would say I had ice in my veins. But in actual fact my mind can be my worst enemy. I’ve hide my Asperger’s, but my brain goes crazy whenever there’s any kind of change in my life. Am starting an online Mohawk language course. And, while it’s something that I’ve wanted to do for a long time. My Grandmother taught me some of the language when I was young, but I’ve lost so much of it, and, in doing so, I’ve lost so much of her. So I’m very excited to be doing this. But knowing that first class is tomorrow meant my brain circled obsessively around it all night. The thing with Anxiety is that it isn’t logical or rational. And I’ve been struggling with Anxiety much more since I’ve gone into therapy and started digging around in my traumatic past. All this to say that I was up all night worrying obsessively about something that I’m actually looking forward to. My crazy brain is like that. Just part of the fun of being me right now.

I started out Day 2 with Shadowboxing, which I was supposed to do on Day 1. Spent a lot of time and effort on working my Feints and Footwork. The difference between a Feint and a Fake is that a Feint is something you do with your entire body rather than just a body part. So you Feint forward or down, whereas you would Fake a Jab or a Cross. If you watch Combat Sports you’ll notice that true masters of Feints are extremely rare, which is why commentators will often rave about a certain fighter, like Lomachenko in Boxing or Dominick Cruz in MMA, because they do it at very high level. You may see it as Footwork, but many fighters move their feet well. Only a very select few mix in Feints with their Footwork. Ali was one of the very few Heavyweights who could do it, and Sugar Ray Robinson, beyond his incredible speed and versatility, was the boxing grandmaster of Feints. Whether you want to be a fighter or not, it is a very good idea to mix Feints in with your Shadowboxing because they incorporate coordination and neuromuscular adaptation. You’ll also develop a greater appreciation for those who have mastered the art. It was sickly humid in Toronto, so it was like working out in a Sauna for me. I hated doing that when I was making weight as a fighter and I still hate it. Followed that up with Seated Yoga and Meditation series, which was more like Hot Yoga than Hatha for me today. Then it was inside for the first of the Mohawk language courses. Once it was done I was far more relaxed. And, of course, I enjoyed it immensely. Won’t stop my brain from fretting about the next class or the one after that, but I’ll keep doing it until it’s not something new to my brain anymore.

Day 3 was a Rest Day. Did go for a Walk with a friend. And Walked Benji. Otherwise it was TV and Rest. Got a decent night’s sleep, I think. 

That’s it for Days 1,2 & 3, Phase 3 Week 4. So far so... Not good. But not done either.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[reediculouslyfit]

Cheers to a blessed and happy Sunday funday taking time to make your soul happy💕 #dolphins #naplesflorida #lovelaughlift #loveandlunges #grateful #soulfulsunday #beachlife #mindfulmuscles #goodvibes #sunshineandstrength #speedosoul #prismfitness #cheerstothefitlife (at Vanderbilt Beach, Florida) https://www.instagram.com/p/B3kbqemhkDi/?igshid=lpfu41w9y9hl

[tinylondono-blog]

@paulaandreabetancurn rutinas muy buena quiere quemar mucha grasa y mucha caloría. 🔥🔥🔥💦💦💦#metabolic #circuittraining #fatburn #6pack #proathlete #fitmodel #fitnessmodels #sixpackla #teamgallice #hiit #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #mindfulmeathead #ebonyfitfreaks #fit #blackfitness #ebonyfitness #gains #gainz #sherdz #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #tinysclub (at Smart Fit Colombia)

[manriquesanabria]

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A post shared by Manrique Sanabria (@manriquesanabria)

EMOM de hoy 🔥: Minuto impar: 15 cal #assultbike / Minuto par: 15 push ups con chaleco 🙅🏻‍♂️ #coachmanriquesanabria #humanperformance #pushups #conditioning #emom #healthylifestyle #workout #training #lifting #cardio #costarica #puravida #blessed #growthmindset #mindfulmuscle #muscles

[eaewilliamkaue]

O que não te desafia, não te transforma! Última aula de #HIIT do ano! 💪💪🏋️ . . . . . #metabolic #circuittraining #fatburn #6pack #proathlete #fitmodel #fitnessmodels #sixpackla #teamgallice #hiit #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #mindfulmeathead #ebonyfitfreaks #fit #blackfitness #ebonyfitness #gains #gainz #sherdz #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #tracklife (em R3 Academia - Vila Sonia)

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 3 Days 6 & 7

I started day 6, Week 3 of Phase 3 on a good note. Finally got some sleep. Dealing with a sleep hangover though. Hard time shaking off grogginess. Still in a lot of pain. Was a hot humid day. Sweating just standing still. Have noticed that the Pain gets worse on humid days, but also found that just by moving the heat allowed me to loosen up the muscles surrounding my back at least. Didn’t get rid of the pain, but was a lot less stiff by the time I was done. Suspension Tabata Workout. (See my past post at: https://www.facebook.com/HITTScarborough for a description of these exercises and alternatives). Since I can’t seem to increase the Intensity week to week, hoping that by switching the days on which I do the workouts to still challenge my body without putting it at risk. 2 Sets of 2 Circuits of: Yard Sprints x 4 (Still closer to jogs than Sprints.) + Suspension Push Ups x 100 + Suspension Assisted Pistol Squats x 50 Each Leg + Suspension Rows x 100. Side Crossover Yard Sprints x 4 + Suspension Pullovers Facing Away from Straps x 100 + Suspension Assisted Sidekick Pistol Squats x 50 Each Leg + Suspension Pullovers Facing Straps x 100. Lying Series Yoga & Meditation. Walk. Worked with a client on boxing. Walk. Wrote. Social Media. Think I got some sleep.

Day 7 was a Rest Day. Went for a walk with a friend. Pretty hot and humid in Scarborough. Other than that watched TV and rested. Diet wasn’t great. Stopped by Midnight. Actually fell asleep watching TV. I’ve never done that ever before. Maybe just becoming more of an old man. Start nodding off in the middle of conversations next. Slept deep & a lot.

That’s it for Days 6 & 7, Phase 3 Week 3. So far so... Not good. But not done either.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 3 Days 4 & 5

Day 4, Week 3 of Phase 3, started very badly for me. Was in Pain all night and got no sleep. When I finally got out of bed I had another massive Migraine and I could hardly walk or straighten up because of the Sciatic Pain. Was very tempted to throw in the towel for the day. But I know how this can spiral for me. So I made a deal with myself that I would do what I was supposed to do, but not push myself in anyway and to accept the limitations of what I could and couldn’t do. Started out with the Bodyweight Tabata Style Workout. (See my past post at: https://www.facebook.com/HITTScarborough for a description of these exercises).  It was another beautiful day outside. Just getting out in the yard was its own small victory. And sometimes, some days, that’s got to be enough. Small victories. I moved very slowly and awkwardly through 2 Sets of 2 Circuits: Yard Bounds x 2 (This was a tough one with my Back Pain. I barely got off the ground and accepted that I couldn’t get my knee very high.) + Assisted Wide Grip Chins x 20 + Walking Lunges x 10 Forward and 10 Backward + Push Ups x 50 (Been breezing through 50 reps lately. But today was sucking wind and really struggled just to manage 50 with good form.). Butt Kicks x 2 Laps + Assisted Narrow Grip Chins x 20 + Sidestep Walking Lunges x 10 Forward and 10 Backward + 50 Push Ups with Hands Above Shoulders. Normally just moving helps ease the pain and stiffness. Today it didn’t. Still. Another small victory that I made it all the way through. Seated Yoga and Meditation. This also didn’t make the pain any better. Normally it does. Sometimes the Meditation also reduces the pain. Today was one of those days when the Meditation only helped to change the way I was thinking about the pain. Small victories. Sat outside. Mostly lied on the lawn. Did manage to do some writing, which is more than a small victory today. Inside to deal with my Social Media and Input and Edit the writing. Walked Benji with Stick Weapons work. Made sure that it was a nice long Walk to make up for the one that I missed yesterday. Home to do some more Writing. Read to wind down. Had another rough night. Pain and hardly any sleep. Nothing I can’t handle though.

Day 5 was a Rest Day. Good thing. I was having a hard time just functioning. TV and bed rest. Walked Benji. Other than that, just rested and tried not to dwell entirely in the darkness.

That’s it for Days 4 & 5, Phase 3 Week 3. So far so... Not good. But not close to done either.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 3 Days 2 & 3

I started day 2, Week 3 of Phase 3 after a rough night. Pain kept me up all night and was worse when I finally got out of bed. Blinding Migraine and Sciatica. But I was determined to do what I was supposed to do and not let another bad night throw me off track again. Started with Iaijutsu Training (See my past post at: https://www.facebook.com/HITTScarborough for a description of this Japanese Sword system).  Worked slowly and meticulously on getting each move in the series exactly right, rather than going for speed and risking injury. When I started in Sword class the emphasis on precision, repeating each move hundreds if not thousands of times before moving onto the next, seemed unnecessary. But, as an older person, I can appreciate the Zen like approach and feel it deeply as a kind of moving Meditation. As always I worked the draw from both sides, more to challenge my body’s balance and to inform the series by mirror movement. I followed that with Lying Series Yoga and Meditation. I really took my time with this and took pleasure in practicing the same precision and slowness as I did today with Sword. Spent some time with a friend. And then home. Was very tired. Exhausted. Was able to do some writing and then some reading. Walked Benji with stick weapons work. Really, really needed Inversion Table Stretch, Progressive Relaxation and Meditation. My Back and Hips were in horrible pain, but this always helps. (If you don’t own or have access to an Inversion Table try lying on your back on the floor, on your bed or your sofa and raising your legs up on the wall. I do this while I’m reading. Even if you don’t have back or hip pain, it can really help reduce the swelling in your feet and in your joints.). Read some more. Then Relaxation Yoga & Meditation and another round of Inversion Table Progressive Relaxation, Stretching and Meditation. More reading to wind down. Restless night. Pain kept waking me up. Trying not to get frustrated, but it’s getting difficult. I know that I’m making progress, slowly. But on nights like this it doesn’t feel like that.

Day 3 was a Day Off. Woke up with a bit of writing in my head. That hasn’t happened in a while. So that’s positive even if I’m not getting any sleep and the pain is not going away. TV and rest for the day. Didn’t even walk Benji. Just forgot somehow. That’s not good. Pain and suffering can make us self-involved. The opportunity that dogs and other animal companions give us is to put their needs before our own. I failed to do that on this day. Have to do better.

That’s it for Days 2 & 3, Phase 3 Week 3. So far so... Can do better than this. Can be better than this...

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 3 Day 1

I started day 1, Week 3 of Phase 3, groggy and dizzy. Felt like I slept. Not sure if this is just a new thing for me or if I’m not sleeping deeply. Been groggy and dizzy the last few days. For most of my life when I woke up I woke up wide awake, and just moving was enough to wake me up even more. Never needed coffee or any artificial stimulants. I would just get up and start moving. Started out with Shadowboxing. (See my past post at: https://www.facebook.com/HITTScarborough for a description of my approach to this exercise).  Included Footwork and more movement than last week. Normally that would be enough to clear my head and be alert. But the fog just wasn’t lifting today. Worked from my Opposite Lead and started a new Combination. Usually I’ll put together a combination and work it through two weeks, in standard Lead one week and then Opposite the next. Will often use that same combination with my clients. This week was definitely supposed to be Opposite Lead, but was also due for a new combination, so things are kind of backwards for some reason. Went for a Walk with a friend. Then Wrote and did some social media. Grogginess cleared up a bit, but never felt fully alert and present. Walked Benji with Stick Work. Back and Hips really bothering me. Inversion Table Sit Ups, Progressive Relaxation, Stretch and Yoga to deal with Sciatic Pain. Wrote some more. Read. Relaxation Yoga with Inversion Table Work. Read to wind down.

That’s it for Day 1, Phase 3 Week 3. So far so... Good. Stuck to my schedule and did everything that I was supposed to do. So, definitely, good.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 2B Days 6 & 7

I started day 6, Week 2B of Phase 3, groggy and a bit out of sorts. Slept through my alarms for some reason and woke up very disoriented. Had a massive headache, but at least it wasn’t Migraine. Sciatica was around a 5 or 6. Much better than last week at this time. Today was a 24 Hour Fast Day. Started with a Suspension Tabata Workout (See my past post at: https://www.facebook.com/HITTScarborough for a description of these exercises and alternatives if you don’t have access to Suspension Straps). Limited by time, so didn’t add anything. 2 Sets of 2 Circuits of: Yard Sprints x 4 + Suspension Push Ups x 100 + Suspension Assisted Pistol Squats x 50 Each Leg + Suspension Rows x 100. Side Crossover Yard Sprints x 4 Laps + Suspension Pullovers Facing Straps x 100 + Sidekick Suspension Assisted Pistol Squats x 50 Each Leg + Suspension Pullovers Facing Away from Straps x 100. Lotus Series Yoga and Meditate. Walk. Work with a client Boxing maintaining Social Distance. Walk. Wrote. Walked Benji. Relaxation Yoga & Inversion Table Work. Maintained my Fast.

Day 7 was a Rest Day. Woke up tired and in pain. Took it very easy all day. Bed rest and TV. Healthy diet. Bed earlier. Better night’s sleep.

That’s it for Days 6 & 7, Phase 3 Week 2B. So far so... Getting there. Little by little. I’m getting there….

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining 

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 2B Days 2 & 3

Day 2, Week 2B of Phase 3 started out with less pain. No headaches and the Sciatica was down to a 5 or 6. Started out with Iaijutsu Training (See my past posts at: https://www.facebook.com/HITTScarborough for a description of this Japanese Sword system). Because this system starts from a kneeling position and transitions to a standing position it’s very tough on the legs but the stress on an upright upper body avoids any stress on my spine. Perfect for overcoming the Sciatica. I can’t do Barbell Squats with much weight because of my spine and knees, so this is one way of strengthening my legs so that they can carry the stress rather than my back. You can do simple walk ups from a kneeling position if you’re not interested or don’t have Sword available to you. It was another beautiful day out. We would often perform each series with our eyes closed in order to emphasize feel rather than sight when I was learning Sword, but I can’t do this when Benji’s in the yard with me, for obvious reasons. I use an unsharpened Sword to train, but it is still dangerous in that you are cutting the air with high grade steel. I followed this with a Lying Yoga and Meditation series. Finally broke my Fast with healthy nutritious small meals. It’s important not to break a Fast, if you’re going to do one, with starchy unhealthy or too large amounts of food. Because you have starved your body its natural reflex is to store fat in case this happens again. If you eat too much or if you eat junk it encourages this to happen. Too starchy or sugary food can cause an Insulin spike, which might not only lead to stored fat but towards diabetes. I Fast more for discipline and to give my liver a break. The meds that I’m on (There’s a lot of them now...) can stress the liver, so, for me, Fasting is more of a way of compensating for this than anything else. I sat outside and did some writing and some reading. Then did some shopping. Some more writing. Relaxation Yoga and Inversion Table Progressive Relaxation, Stretch and Meditate. Think I got a decent night’s sleep.

Day 3 was a Rest Day. Visited with some friends. Walked Benji. Watched TV. Bed a bit late. Somewhat restless, but did sleep.

That’s it for Days 2 & 3, Phase 3 Week 2B. So far so... Not bad. Compared to last week, not bad at all.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 2B Day 1

I started day 1, Week 2B of Phase 3 still in pain but determined to take action. The deal that I made with myself today was that I would try to exercise, but be very careful not to injure myself worse, and be forgiving and accepting around what I can manage to do and what I can’t. Started the week with a full 36 hour Fast. Started the day with Shadowboxing, which was a perfect way to start out in many ways because it is adaptable to my limitations. (See my past post at: https://www.facebook.com/HITTScarborough for a description of my approach to this exercise).  Was able to move through, though not with any speed or force, and found my coordination very limited. Boxing is something that I have literally been doing for over 50 years. I started at a very young age. And usually I find that, while I am sometimes limited in what I can do, the coordination around things like Feints and Footwork just naturally kicks in as I go. That didn’t happen today. I took this as a kind of warning system, as a reminder that my body isn’t there yet. I took my time and was very careful. I accepted that the coordination that I’ve always been able to depend on when it comes to Boxing and Martial Arts just wasn’t there today. I kept it brief and simple. Followed that up with Seated Yoga and Meditation. Tried to be very aware of where my flexibility was limited and the fragile spaces in my body, particularly around my Spine and Hips. It was a beautiful day out. Sunny but not humid. Being outside was very relaxing. And it got Benji outside, which I hope is helping him recover as well. As I’ve spoken about before, Benji has seemed to regress back to a place where he’s afraid to go outside. When he first came to us he was terrified of both myself and the yard. He’s not afraid of me anymore. But for some reason the back yard frightens him again. He will go outside if I’m there. And I’m hoping that the more he finds that he can be outside without anything bad happening the less fear he’ll have about being outside. This motivates me to spend time in the yard. It’s far easier for me to justify in my mind if I feel like I’m helping someone, particularly a non human, who I identify more easily with than most human beings. Rewarded myself with a nice hot bath. That helped my back and gave me an excuse to clean and shave. (I rarely have to shave, which means I’ve never been good at it. And part of my Depression often manifests in a lack of personal grooming.). Wrote. Haven’t written in a while. It was good to play with words again. Went for a Walk. Just a Walk. Did bring a Walking Stick, but only to assist in my balance and remind me not to hunch over, which leads to Back Pain. Walked Benji. I owe him a few long Walks. Missed out on 2 nights Walking him. Making that up to him now. Inversion Table Sit Ups, Stretch and Progressive Relaxation. Wrote some more. Then Relaxation Yoga and Inversion Table Stretch, Progressive Relaxation and Meditation. This definitely helps the Sciatica. What started at an 8 or 9 was down to a 6 or 7. Still not great, but more bearable. Read to wind down. Try to set aside 3 to 4 days a week where I don’t turn on the TV and spend more time reading and writing.

That’s it for Day 1, Phase 3 Week 2B. So far so... Still not great. But not lost in the darkness anymore, either...

ttps://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 2 Days 4 through 7

Got up late day 4, Week 2 of Phase 3. Struggled with Pain and Restlessness in the morning. Then just couldn’t make myself get out of bed. I have a pretty strong will, and am usually pretty good about not dwelling, but this morning was just Dark and Painful for me. Kept telling myself to stop feeling sorry for myself. But it took a while where I was just lying there without sleeping before I could actually get my body moving. Then it was a really slow start to the day. Some days I just can’t find the energy. And today was one of those days. Was supposed to do Suspension Training, but my Back just felt too fragile and I was poorly focused. Didn’t want to risk injuring myself further.  What worked for me most of my life on these days was to get angry and beat the crap out of myself, caution be damned. Rage is a great motivator. It’s been my prime motivator most of my life. It made me a great fighter and fueled me to do so many things. But you can’t live your life in rage. Well. I did. And, while it sure fueled me, it also made me a pretty miserable human being. I’m still that. Right now Rage is still my default emotion. And, when I don’t use that as my fuel, on days like today, the Black Dog of Depression is not kept at bay. One foot in front of the other. While I did not have the emotional fuel for a great workout I did exercise, despite really, really not wanting to. Sometimes the small victories, those small steps, can just get you moving enough to shake the Black Dog off. Instead of Suspension Training I did a Bodyweight Tabata Workout, which was less Core focused and therefore, put my back less at risk. (See my past post at: https://www.facebook.com/HITTScarborough for a description of these exercises). Only 2 Sets of 2 Circuits (Supposed to move onto 3 as part of this new Phase. It just wasn’t realistic to think I could pull that off today without hurting myself. So kept it brief and simple.) Yard Bounds x 2 Laps + Assisted Wide Grip Pull Ups x 20 + Waling Lunges x 10 Forward and 10 Backward + Push Ups x 50 (Could almost certainly do 100 at this point with good form, but pushing myself on one exercise would almost certainly lead to pushing myself on others and possibly furthering my injury.). Butt Kick Bounds x 2 Laps + Close Grip Assisted Pull Ups x 20 + Walking Side to Side Lunges x 10 Forward and 10 Backward + Push Ups x 50. Was scheduled to do a Plow Series Yoga, but just didn’t trust my ability to do this with good form. So did a Seated Series Yoga and Meditation, which was far less risky to my spine, instead. Rested. Sat outside and Wrote. Just being outside helped to lift some of the blackness and writing always makes me feel better. Small steps.

Day 4 was a very dark day for me. Didn’t get any sleep because of Sciatic Pain and a Severe Migraine, which followed me through the rest of the week. Couldn’t straighten up and was often blinded by the Migraines. That of course was quickly joined by a deep dark Depression that was as paralyzing as the pain. This became compounded by my own self believe that I should be able to “Just get over it”. This is as difficult for those with Depression as those around them. Depression and Anxiety are often the result of deep trauma and chemical issues at the same time. This is certainly the case for me. I suffered abuse as a child. But my mother was also Schizophrenic and suicidal. My biological father almost certainly expressed his rage out of his own Depression. In fact his sister, my aunt and at least one of my uncles was diagnosed as Bipolar, called Manic Depression back then. In both my Mother and my biological Father there was both abuse and hereditary mental issues. They then passed that abuse and psychological issues onto their children. It’s such a vicious chain. And yet, despite having a degree in Psychology, I still expect myself to “just get over it”. I was actually often able to do this when I was younger, fueling myself with my own rage. Now I’ve learned not to turn that rage outwards, but I still turn it inwards, which magnifies my Depression to the point where it sometimes cripples me. I tried hard to turn the compassion that I can so easily extend to someone like Benji, who has been afraid to go outside. He’s a dog. He can’t tell us why he’s afraid. And I understand that forcing Benji outside would probably only magnify his fear and/or cause him to hate being outside. I can understand that with him. But I’m not so good at extending that understanding to myself or to other people. The physical pain pretty much forced me to accept my inability to function. I hardly got out of bed. I turned on the TV as a distraction but found myself having no idea what I was watching. I made a deal with myself that I would give up for the rest of this week and try starting again next week. Not like I had much choice.

That’s it for Days 4 through 7. So far so... Bad. Very bad. Maybe next week will be better. Maybe it won’t. I’m going to have to learn to live with that....

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 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining

[julesdelorme]

Pandemic Fitness Diary

Phase 3 Week 2 Days 2 & 3

I started day 2, Week 2 of Phase 3 by getting up a little earlier. Went to bed earlier and working on getting up earlier. One of the challenges for me with this Pandemic is that many days I have nowhere to be and this has led to me staying in bad longer. While Depression can cause you to not want get out of bed, not getting out of bed can also lead to Depression. So I’m trying to get out of bed earlier and give myself things to do. My back pain started out around a 3 or 4. Good news. The Walking didn’t make it worse. And all the Yoga and Inversion Training is starting to pay off. Once I started moving it was down to a 2 or 3. But got hit by a bad bout of nausea that lasted all day. Didn’t throw up, but even thinking about food made me sick. This isn’t new for me. I’ve had stomach problems pretty much my whole life. I’ve learned to live with it mostly, as with my other issues, but some days, like today it just seemed to dominate so much of my day. I started the day out with Iaijutsu training. (See my past post at: https://www.facebook.com/HITTScarborough for a description of this Japanese Sword system).  Even as a black belt it is important to go back and work the basics of Sword again and again. What I do differently than most Iaijutsu and Iaido practicioners is that I work each draw series from both sides. This is not standard practice. In standard practice everyone, left or right handed draws from the same side. For the reasons I talked about in my last entry (See HIITScarborough) I practice the series from my opposite hand as well. Many Iaijutsu and Iaido practicioners have much greater muscular development on one side as a result of only practicing the draw from one side. While, at 58, I’m hardly worried about the aesthetics of my body anymore, it’s important to me to keep my body in balance, as well as to challenge my neuromuscular system on both sides. It was a beautiful day outside. Not too hot not too cold. Followed the Iaijutsu up with Lying Series Yoga and Meditation. Then sat outside for a bit. Did some reading and some writing. Hung out with a friend. Walked Benji. Wrote. Read. Relaxation Yoga & Inversion Table Stretch, Progressive Relaxation and Meditation. Read some more. Bed later than I intended. Back Pain started kicking in. Not sure if it was something I did or it’s tied into the humidity somehow, since my last bad bout happened on humid days. My sleep was poor. The Sciatica kept waking me up and I was just restless.

Day 3 was a Rest Day, as always in this Phase. Nausea was gone. Actually had a strong appetite. But the Sciatica Pain hung in at a 7 or 8. Hard not to let that get me down. Did some shopping. Otherwise it was TV and rest. My diet wasn’t unhealthy, but ate a lot, including past the planned cut off point. Bed late. I know that going to bed earlier is better and healthier, that staying up late leads to a Depression and Pain cycle. But my mind drifts on days like today and I just lose track of the time. Did get some sleep. Not much. But better than the previous night.

That’s it for Days 2 & 3, Phase 3 Week 2. So far so... Not great. But nothing I can’t handle.

https://www.facebook.com/HITTScarborough

 #metabolic #circuittraining #fatburn #trainingover40 #over40fitness #trainingover50 #over50fitness #fitness #motivation #mi40 #mindfulmuscle #musclebuilding #fit #iaijutsu #iaido #gains #japanesesword #martialarts #health #menshealth #womenshealth #healthyliving #cardio #weightlifting #traditionalmartialarts #Toronto #Scarborough #HITT_Pt #HITTScarborough #covid19 #coronavirus #pandemicfitness #boxing #mma #mixedmartialarts #bennyurquidez #bennythejet #bennythejeturquidez #backpain #backinjury #sciatica #depression #boxing #shadowboxing #inversiontable #inversionstretching #inversiontraining