An Unexpected Party

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




No training this morning because I went to the dentist and I'm still groggy.
I'm hoping for a nap to recover for Muay Thai tonight




Aloha, have a nice day bees

You’re stronger than you know. You’re braver than you’ve been told. You’re greater than you’ll ever imagine. Robin Sharma

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
2 Handed Swing (10x10 24kg)
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Neck Mobility Workout (1 min, 30 sec)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (2 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I was tired so I struggled a bit in the gym, but I realized that I had used a 12 kg kettlebell instead of a 10 kg one for the warm-up without problems and I had the satisfaction of doing 100 2 Handed Swing in total (24 kg)





Aloha, have a nice day bees

A strong positive mental attitude will create more miracles than any wonder drug. Patricia Neal

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Sweeper Workout lv III with EC, 1 min rest
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



From my experiments I understood that generally mixing types of training (strength and cardio, for example) is more likely to not work because in the end you are not able to give your best in either type of training.
In the Muay Thai training that I do it actually mixes a lot but there is a professional trainer to do it and in any case it is only twice a week, for other workouts it is better to do either strength or cardio (combat) training.
That is, of course, until I change my mind again




Aloha, have a nice day bees

Optimism is a happiness magnet. If you stay positive, good things and good people will be drawn to you. Mary Lou Retton

 

[HellYeah]

That is, of course, until I change my mind again

I like that "quote"!

 

[Fremen]

I like that "quote"!

I would say it represents me a lot

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



Today my body was still tired so I took it easy with a 15 minute wellness package of mobility and stretching



A couple of weeks ago I started making again a particular pizza in a pan whose recipe my partner had found on social media.
Its peculiarity is that it is "highly hydrating" with 500ml of water and 500g of flour, in practice it is very simple to make, you put all the ingredients together, mix for a while, let it rest and then "pour" it onto the pan and let it rest again before cooking it.
The dough is "liquid" but in the end the pizza is really excellent, soft and crunchy



Aloha, have a nice day bees

Positive thoughts are not enough. There have to be positive feelings and positive actions. Kamari aka Lyrikal

 

[manuela]

That pizza looks delicious!

 

[Anek]

Sounds easy! And it looks fantastic, I'll have to try it!

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (1 min, 30 sec)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (2 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I stabilized at 12kg for the kettlebell warmup and lifted all the exercise weights in the gym





Aloha, have a nice day bees

For a tree to become tall it must grow tough roots among the rocks. Friedrich Nietzsche

 

[Fremen]

@manuela @Anek it was really very good and lasted us for two evenings

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I'm just as careful about rest as I am about training and it's going well so far, I maintain a good pace and I manage to recover well between one intense workout and the next




Aloha, have a nice day bees

Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky. Rabindranath Tagore

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
31-35 Push Ups Day 2
6-8 Pullups Day 2
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Push-ups and pull-ups work well together, I struggle a bit to maintain 1 minute rest between sets so I'll keep the 2 minute rest option open
Even just once a week is fine, since I have two other days of training in the gym during the week where I train the same muscles but in a different way.
I'm doing a lot of stretching, I think that helps recovery too.



Aloha, have a nice day bees

Get busy living or get busy dying. Stephen King

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Maybe I'm learning how to calibrate the effort in training, it's about time




Aloha, have a nice day bees

I’m selfish, impatient and a little insecure. I make mistakes, I am out of control and at times hard to handle. But if you can’t handle me at my worst, then you sure as hell don’t deserve me at my best. Marilyn Monroe

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
2 Handed Swing (10x5 28kg)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I had the satisfaction of doing kettlebell swings with 28 kg, I had never tried it, at home the heaviest kettlebell is 24 kg, and it went well





Aloha, have a nice day bees

Sometimes the bad things that happen in our lives put us directly on the path to the best things that will ever happen to us. Unknown

 

[Anek]

Nice!

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
How I Cope Workout lv III with EC, 1 min rest
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



Today I was undecided whether to just stretch or really train, I found a compromise in a combat workout at a leisurely pace




Aloha, have a nice day bees

The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself. Mark Caine

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Sweeper Workout lv III with EC, 1 min rest
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



I enjoyed my Sunday combat workout




Aloha, have a nice day bees

It only ends once. Anything that happens before that is just progress. Jacob (Lost)

 

[PetiteSheWolf]

Grins, a LOST quote! Yay! (WE HAVE TO GO BACK!)

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I wasn't very fit but I still brought home the result of training according to my plans





Aloha, have a nice day bees

Passion pushes you to learn more, create more and to create better. Best of all, it’s contagious. Robert T. Kiyosaki

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I thought about the fact that last year when I started going to the gym first for athletic training and then for Muay Thai I immediately noticed that thanks to Darebee's training I was in better shape even than guys half my age.
I like the training I'm currently doing but I kind of miss the careful choice of program to do and challenges, it was fun and I thought about it a lot
Everything changes, but I'm still here and Darebee is still part of my training with warmup, mobility and stretching, in short, good things change but they remain





Aloha, have a nice day bees

I can’t give you a sure-fire formula for success, but I can give you a formula for failure: try to please everybody all the time. Herbert Bayard Swope

 

[Gandhalfit]

I love that quote, thanks

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
31-35 Push Ups Day 3
6-8 Pullups Day 3
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



The time has come to accept that I am not made to do exercises to failure or to fatigue and even reaching X+ repetitions doesn't work, I have to have a number, a clear goal works much better for me.
The two programs for push-ups and pull-ups that I am following require that the last set is to failure with a minimum number of repetitions to consider the set valid for the continuation of the training.
In this case it was 30 or more repetitions of push-ups.
My head works like this:
- or I think I'll never be able to do more than 30 reps
- or I think that if I don't do more than 30 I've still failed
Instead, if I think of doing exactly 30, I'll get there
For the record I got to 30 reps done well so I'm fully satisfied.
I tried 2 min rest between sets and it worked well, I will keep it in the future too.
I get bored waiting 2 minutes but I recover well and in this way the training is not too heavy, given that it is between two days, Tuesday and Thursday in which I have Muay Thai which are the most demanding workouts, so it is an acceptable compromise that works.




Aloha, have a nice day bees

Love yourself first and everything else falls into line. You really have to love yourself to get anything done in this world. Lucille Ball

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I'm getting into winter mode, I'm hungrier, putting on a little more weight and thinking about dening






Aloha, have a nice day bees

Optimism is the most important human trait, because it allows us to evolve our ideas, to improve our situation, and to hope for a better tomorrow. Seth Godin

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
2 Handed Swing (10x5 28kg)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Yesterday and today too I was a little tired so I did a basic workout without overdoing it





Aloha, have a nice day bees

Our greatest fear should not be of failure… but of succeeding at things in life that don’t really matter. Francis Chan

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Surya Namaskara (15 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I took it easy, I needed a really easy workout to recover, today cuddles and stretching





Aloha, have a nice day bees

A successful man is one who can lay a firm foundation with the bricks others have thrown at him. David Brinkley

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Courage To Change Workout lv III, no rest

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I intend to take recovery more seriously and so on Saturday and Sunday when I don't have my more demanding workouts I will only do what I feel like doing





Aloha, have a nice day bees

Great minds discuss ideas; average minds discuss events; small minds discuss people. Eleanor Roosevelt

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I did a good workout in the gym, I'm satisfied, two days of rest definitely helped me





Aloha, have a nice day bees

Let us always meet each other with smile, for the smile is the beginning of love. Mother Teresa

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I am always amazed by how many attend the events (Haunted Hive 2023)






Aloha, have a nice day bees

When one door of happiness closes, another opens; but often we look so long at the closed door that we do not see the one which has been opened for us. Helen Keller

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
31-35 Push Ups Day 1 (2° time)
6-8 Pullups Day 4
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




I'm taking it easy with the push-ups and pull-ups program, since I only do one specific workout a week, but it's going well. Since the pull-ups program follows a cycle of 6 workouts and the push-ups 3, I will repeat the push-ups program twice




Aloha, have a nice day bees

Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. Mark Twain

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



The season of hemantomas on the shins has begun
I hope this year with the experience gained to be able to better manage training with the hitters and the heavy bag, especially in measuring strength and effort





Aloha, have a nice day bees

Challenges are what make life interesting and overcoming them is what makes life meaningful. Joshua J. Marine

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
2 Handed Swing (5x10 28kg)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Neck Mobility Workout (1 min, 30 sec)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (2 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I dusted off the Chakrasana yoga position and I can still do it
but 30 seconds is more than enough, maybe I will increase the time very slowly when I get used to it until I reach 1 minute, but I'm in no hurry or particularly interested in doing so
Today I noticed (yes I could have noticed quite a bit earlier) that Friday's training is particularly heavy not because of the training itself which isn't but because of the fact that it is the only "serious" training I do with a rest of only half a day from the previous "serious" training.
I train on Thursday evening (Muay Thai) and then on Friday morning I go to the gym.
So from now on I will be particularly gentle and calm in this training since for various reasons it would be more complicated to do it at another time




Aloha, have a nice day bees

A friend is someone who gives you total freedom to be yourself. Jim Morrison

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I was just a little sore but no particular pain, so I stretched and moved a little and that's fine




Aloha, have a nice day bees

When I dare to be powerful – to use my strength in the service of my vision, then it becomes less and less important whether I am afraid. Audre Lorde

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I'm making peace with the fact that Saturday and Sunday workouts will just be nice and cuddly for quite some time to come
That's fine but I have to invent some alternatives to vary and not get bored





Aloha, have a nice day bees

Live in the sunshine, swim the sea, drink the wild air. Ralph Waldo Emerson

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Neck Mobility Workout (1 min, 30 sec)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (2 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I struggled a bit but it was a good workout




Aloha, have a nice day bees

Would you like me to give you a formula for success? It’s quite simple, really: Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, so go ahead and make mistakes. Make all you can. Because remember that’s where you will find success. Thomas J. Watson

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE I FORGET

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm happy with how my body is reacting to the training I'm doing, sometimes I'm a little sore but I continue to see improvements and I'm fine





Aloha, have a nice day bees

The opposite of love is not hate; it’s indifference. Elie Wiesel

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Sweeper Workout lv III with EC, 1 min rest
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



No push-ups and pull-ups today, I didn't feel like it. Instead I did a nice combat workout that I enjoyed
The trick when I don't feel like training is to start really slowly, then the desire to work harder comes to me




Aloha, have a nice day bees

Those who dare to fail miserably can achieve greatly. John F. Kennedy

 

[Sarasta]

The trick when I don't feel like training is to start really slowly, then the desire to work harder comes to me

He he I do the same, it works well.

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Yes, I'm thinking about modifying my gym workouts a bit to include push-ups and pull-ups...





Aloha, have a nice day bees

It is hard to fail, but it is worse never to have tried to succeed. Theodore Roosevelt

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (6 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
2 Handed Swing (5x10 28kg)
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I was tired and really struggled in the gym, the fact that there was a storm around didn't help





Aloha, have a nice day bees

It is our choices, that show what we truly are, far more than our abilities. J. K. Rowling

 

[Anek]

Love that quote!

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (7 min)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I was undecided whether to do a combat workout but I better recover well before next week as I want to do some experiments in the gym





Aloha, have a nice day bees

If life were predictable it would cease to be life, and be without flavor. Eleanor Roosevelt

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (7 min)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°


Another easy workout, maybe I'm learning to take my time





Aloha, have a nice day bees

I’m a success today because I had a friend who believed in me and I didn’t have the heart to let him down. Abraham Lincoln

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (6 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




Today I shuffled the cards a bit in training in the gym and I had fun





Aloha, have a nice day bees

Success is just a war of attrition. Sure, there’s an element of talent you should probably possess. But if you just stick around long enough, eventually something is going to happen. Dax Shepard

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (7 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I increased the warm up a little because with the cold weather that is slowly arriving I need to warm up better before training





Aloha, have a nice day bees

Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world. Harriet Tubman

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (7 min)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I did minimal training because I'm still sore from last night, the Thai Boxer's best friend is... arnica





Aloha, have a nice day bees

It is impossible to escape the impression that people commonly use false standards of measurement — that they seek power, success and wealth for themselves and admire them in others, and that they underestimate what is of true value in life. Sigmund Freud

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (7 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm almost fully recovered, just in time to take a few more hits tonight





Aloha, have a nice day bees

Life is trying things to see if they work. Ray Bradbury

That's pretty much my life philosophy

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (7 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Kettlebell Warmup (12kg)

• Around the World (10+10)
• Halo Goblet Squat (20+10)
• Figure 8 - Front to Back (10)
• Figure 8 - Back to Front (10)

Strength training in the Gym (1 h)
Pull-Ups (4x3)
2 Handed Swing (5x10 28kg)
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°




All in all, this week's experiments in the gym went very well, so the new revised training program is approved and I really like it





Aloha, have a nice day bees

Success is how high you bounce when you hit bottom. George S. Patton

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



Today's training was a long and unexpected walk





Aloha, have a nice day bees

Your time is limited, so don’t waste it living someone else’s life. Don’t be trapped by dogma – which is living with the results of other people’s thinking. Steve Jobs

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



Today I did cleaning instead of training :lol





Aloha, have a nice day bees

May you live all the days of your life. Jonathan Swift

 

[Gandhalfit]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]
Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge
Hug Challenge

°°°



Today I did cleaning instead of training :lol





Aloha, have a nice day bees

Great quote.
I read his book The Seagull a few times but lost it a few years ago...