BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Wild & Free Workout lv III with EC
Upper Body & Core Challenge day 3
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I also sweat doing easy combat workouts but slightly less, so I prefer them. :LOL:




Have a nice day bees :coffee:

Genius is 1% inspiration, 99% perspiration. Thomas Edison
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 4
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


The third gym workout also worked well, so I officially have a gym strength training program that I like. :)
Today is our anniversary, 21 years of love and 1 of marriage :tuzki-love:
We went to lunch in a beautiful restaurant surrounded by greenery and we were pampered with a particular cuisine, I practically didn't notice that we were surrounded by influencers. Yes, we noticed that and laughed a lot about it. :LOL:




Have a nice day bees :coffee:

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. Earl Nightingale
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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)
Unbound (3 min)
Kettlebell Warmup (8kg, 5 min)
Upper Body & Core Challenge day 5
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°





Today I didn't feel like doing a combat workout but I didn't feel like doing just mobility either so I dusted off some simple exercises with the kettlebell. :)




Have a nice day bees
:coffee:


A comfort zone is a beautiful place, but nothing ever grows there. Author Unknown
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 7
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Today it's windy and a little less hot so you can breathe :)
The gym workout is working well, I like it and I go to workout willingly.



Have a nice day bees :coffee:

The grass is greener where you water it. Neil Barringham
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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)
Unbound (3 min)
Kettlebell Warmup (8kg, 5 min)
Upper Body & Core Challenge day 8
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°





This short 15-minute workout with a mix of mobility and stretching with a pinch of kettlebell could become a regular friend. :)




Have a nice day bees
:coffee:


Numbing the pain for a while will only make it worse when you finally feel it. Albus Dumbledore
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 9
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Last night it was almost cool to sleep without a sheet, unfortunately my wife had absolute and exclusive control of the sheet... :LOL:



Have a nice day bees :coffee:

If you want to live a happy life, tie it to a goal, not to people or objects. Albert Einstein
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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)
Unbound (3 min)
Kettlebell Warmup (8kg, 5 min)
Upper Body & Core Challenge day 10
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Last night I managed to get some sheets :LOL:
The 15-minute mini workout works well; I was able to do it quickly after grocery shopping. The 5-minute kettlebell workout is more than enough to get you sweaty, but not too much.




Have a nice day bees
:coffee:


Instead of wondering when your next vacation is, maybe you should set up a life you don’t need to escape from. Seth Godin
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 11
Surya Namaskara (5 min)
Shoulder Stretch (3 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



The last of the three gym workouts is definitely the most challenging: pull-ups, deadlifts and heavy kettlebell swings, among other things but it's fun so it's okay :)




Have a nice day bees :coffee:

Don’t let yesterday take up too much of today. Will Rogers
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Universal Warmup (8 min)
How I Cope Workout lv III with EC
Upper Body & Core Challenge day 12
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I felt like doing a combat workout and I did it. :)
I intend to leave myself plenty of room for manoeuvre in my training sessions, the 3 gym workouts are already well structured, the rest I can easily leave to inspiration and improvisation. :LOL:



Have a nice day bees :coffee:

If you are working on something that you really care about, you don’t have to be pushed. The vision pulls you. Steve Jobs
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 14
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I could really continue with strength training in the gym like what I'm doing. :)
For now I'm enjoying it for the period without Muay Thai, then we'll talk about it again, it's still proof that even training in the gym can be fun and satisfying if it's made up of interesting exercises and sequences.



Have a nice day bees :coffee:

Never apologize for having high standards. People who really want to be in your life will rise up to meet them. Ziad K. Abdelnour
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Centenarian Workout lv III (no rest)
Upper Body & Core Challenge day 15
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Today I dusted off an easy workout I like (yes, I love the name :LOL:) and used it as a warmup and a workout to get some movement, then I did the challenge and some very simple stretching.
On lazy days, it could be a good alternative to doing practically nothing. :)




Have a nice day bees
:coffee:


I never dream of success. I worked for it. Estee Lauder
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 16
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I don't know if it's the heat or the increase in reps but I'm finishing my gym workout panting and drenched in sweat. :LOL:
I'm not complaining, I'm having fun :)




Have a nice day bees :coffee:

Avoiding failure is to avoid progress. Author Unknown
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Sweeper Workout lv III with EC
Upper Body & Core Challenge day 17
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Doing things right is a great thing but sometimes I just don't feel like doing 10 minutes of warm-up and 10 minutes of stretching... :LOL:
So it's a great thing to have a much faster 5 min alternative.
Having many ready-to-use options works well. :)





Have a nice day bees
:coffee:


You learn more from failure than from success. Don’t let it stop you. Failure builds character. Unknown
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 18
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I wasn't feeling very well before going to the gym, I also had a bit of a headache and instead not only did I train well but my headache also went away. :LOL:




Have a nice day bees :coffee:

People who are crazy enough to think they can change the world, are the ones who do. Rob Siltanen
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graoumia said:
Could you tell me more about five rites? where does it comes from? in your daily routine, i mean. And do you enjoy it ?
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The Five Tibetan Rites of Rejuvenation - Peter Kelder
I came across this book years ago and started practicing them.
I then read many books on the subject, watched videos and even took yoga courses but in the end everything there was to know was already in that first fictionalized book: 5 excellent exercises to practice daily.
Of all the various practices I've tried (Tai Chi, Chi Kung, Yoga, etc...) these are by far the best exercises to do as soon as you get out of bed, they gently loosen the muscles and wake up the mind.
You can do them slowly or a little more vigorously, but they don't take more than ten minutes and are a good investment to start your day off on the right foot.
I really like them because I can always do them even if I'm a little stiff or sore and then I feel better. :)
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Feel Good Now Workout lv III (no rest)
Upper Body & Core Challenge day 19&20
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Yesterday the day started off on a bad foot and worsened into a monumental cosmic bad mood.
Today is definitely better and while browsing the library I found this workout lv I pearl (Feel Good Now Workout) which seemed very appropriate to me :)




Have a nice day bees
:coffee:


Failure will never overtake me if my determination to succeed is strong enough. Og Mandino
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 21
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



My gym workout is going really well; I enjoy the exercises, and half an hour of proper training is just right for the time of year and my fitness level.
I'm gradually working my way from 8 to 12 reps for each exercise, and I'm currently at 11. :)




Have a nice day bees :coffee:

We may encounter many defeats but we must not be defeated. Maya Angelou
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Fountain Of Youth Workout lv III (no rest)
Upper Body & Core Challenge day 22
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Today I did another easy auspicious workout (Fountain Of Youth Workout) :LOL:




Have a nice day bees
:coffee:


Knowing is not enough; we must apply. Wishing is not enough; we must do. Johann Wolfgang Von Goethe
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 23
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Training alongside a 20-year-old athlete isn't good for my athletic self-esteem. :LOL:
Jokes aside, I'm happy with my progress and I enjoy the training I'm doing, which is the most important thing. :)




Have a nice day bees :coffee:

We generate fears while we sit. We overcome them by action. Dr. Henry Link
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Greek Goddess Workout lv III (no rest)
Upper Body & Core Challenge day 24
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I dusted off one of the workouts I like to train my abs while standing, leaving me plenty of room for improvisation in my workouts outside the gym prevents me from getting bored. :)




Have a nice day bees
:coffee:


Security is mostly a superstition. Life is either a daring adventure or nothing. Helen Keller
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 25
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



The heat is giving us a break these days; we're able to sleep without air conditioning, and today it even rained a little.
So far, it's been wonderful: just one week of scorching heat, and the rest of it being just normal summer heat. :)
However, I still managed to sweat profusely in the gym. :LOL:




Have a nice day bees :coffee:

The man who has confidence in himself gains the confidence of others. Hasidic Proverb
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

One Step Closer Workout lv III (no rest)
Upper Body & Core Challenge day 26
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



It's not hot and I did a light workout as active recovery, we live in the best of all possible worlds. :)




Have a nice day bees
:coffee:


The only limit to our realization of tomorrow will be our doubts of today. Franklin D. Roosevelt
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Wild & Free Workout lv III with EC
Upper Body & Core Challenge day 27
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




I managed to do at least one combat workout this week so I feel less guilty... :LOL:
The trick of doing a quick house cleaning after a light workout and before a shower is working well; I'm already on the go, and it's less of an effort than starting from scratch. :)
It's one of the tricks I learned in a book on habits: adding a new habit to an already established and working one so that you can connect them and do both easily.
Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones by James Clear
It's an interesting book, which I really enjoyed, and it has a practical approach that really works.




Have a nice day bees
:coffee:


Develop an ‘Attitude of Gratitude’. Say thank you to everyone you meet for everything they do for you. Brian Tracy
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Upper Body & Core Challenge day 28
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Every time I go to the gym and find some changes like today when there was work in progress on new calisthenics equipment, it always takes me a while to digest it.
It's not that I don't want anything to change but... I would prefer it... :LOL:



Have a nice day bees :coffee:

Do what you can with all you have, wherever you are. Theodore Roosevelt
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Wild & Free Workout lv III with EC
Upper Body & Core Challenge day 29
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




If I allow myself the luxury of relaxing the pace and intensity a bit during training, after a short while I feel like getting back into the game. :)
The trick for me is to maintain a good minimum level of training so as not to take steps backwards. Then, when I feel like pushing myself harder again, it doesn't take long to really raise the bar.




Have a nice day bees
:coffee:


To see what is right and not do it is a lack of courage. Confucius
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BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
:completed:Upper Body & Core Challenge day 30
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°




Today at the gym I indulged in an endurance test: 100 kettlebell swings in a row.
It went well, I maintained a good pace and good form until the end, I'm satisfied.
I've been playing around with weight, reps, and rest variations in the kettlebell swings I do at the end of my workout as a finisher. :)




Have a nice day bees :coffee:

Reading is to the mind, as exercise is to the body. Brian Tracy
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