Fitness & Health Continues

[PETERMORRIS966]

SU DE 28:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Shovel Snow
- House of Valkyrie - Day 3

Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO DE 29
Before Breakfast:
- Yoga
- Daily Gratitude
- Water First
- Breath Work

Before Dinner:
- Shovel Snow / Scrape Ice
- Meditation
- House of Valkyrie - day 4

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU DE 30:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Breath Work

Before Bed:
- Yoga
- Qigong - foot & leg massage
- Counting Victory Challenge
- I’m still fighting a nasty cold & asthma. No energy

 

[PETERMORRIS966]

WE DE 31:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- my brother-in laws funeral
- bitterly cold

Before Dinner:
- Breath work

Before Bed:
- Counting Victory Challenge (no training today)

 

[PETERMORRIS966]

TH JA 01:
Happy New Year!!
Before Breakfast:
- Daily Gratitude
- Water First
- Breath Work

Before Dinner:
- De-Stress Stretching
- Breathe Right

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

FR JA 02:
Before Breakfast:
- Qigong - foot & Leg Massage
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Morning breath work
- 50 push-ups a day - day 30

Before Dinner:
- Mobility

Before Dinner:
- Stretching
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SA JAN 03:
Before Breakfast:
- Foot Massage
- Daily Gratitude
- Water First

Before Lunch:
- Shovel Snow
- Walk - 1.33 km. The cold air (-27C with windchill) played havoc with my asthma
- Breath Work

Before Bed:
- Meditation
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU JA 04:
Before Breakfast:
- nothing

Before Lunch:
- Shovel snow & scrape ice

Before Dinner:
- Meditation
- Mobility
- Breath Work

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO JA 05:
Before Breakfast:
- Daily Gratitude
- Water First
- Breath Work

Before Lunch:
- Walk - 2 km. Outdoors, -19C mostly cloudy
- Shovel snow

Before Dinner:
- Yoga
- Meditation
- Breath Work

Before Bed:
- Breath Work
- Counting Victory Challenge

 

[PETERMORRIS966]

TU JA 05:
Before Breakfast:
- Daily Gratitude
- Water First
- Breath Work

Before Dinner:
- Meditation
- Breath Work
- Tai Chi

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

WE JA 07:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- DD (no EC)
- Re-set Stretch

Before Dinner:
- Meditation
- METCON - Minatour Punch - level 3
- Walk - 3.34 km

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TH JA 08:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work

Before Dinner:
- Breath Work
- Meditation

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

FR JA 09:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Strength - Beginner Dumbbells
- Inversion Table - stretch back
- Inverted Crunches

Before Dinner:
- Meditation

Before Bed:
- Qigong - Foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SA JA 10:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- DD + EC

Before Dinner:
- Mobility
- Meditation
- Ancient Chinese Fitness Exercises

Before Bed:
- Breath Work
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU JA 11:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work

Before Dinner:
- Meditation
- Breath Work

Before Bed:
- Breath Work
- Counting Victory Challenge - asthma was a real challenge today. Tomorrow will be better!!

 

[PETERMORRIS966]

MO JA 12:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- Breath Work - different workout.

Before Dinner:
- Scraping ice in driveway & sidewalk
- Meditation

Before Bed:
- Stretching
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU JA 13:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Meditation
- Stretching - hip stretches

Before Dinner:
- Breath Work - Pursed lips breathing

Before Bed:
- Qigong - Ba Duan Jin
- Qigong - Foot & Leg Massage
- Counting Victory Challenge - over 10,000 steps

 

[PETERMORRIS966]

WE JA 14:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 2 km
- Breath Work - inhale-hold-Xhale

Before Bed:
- Breath Work - pursed lips
- Qigong - foot & leg massage
- Stretching
- Counting Victory Challenge

 

[PETERMORRIS966]

TH JA 15:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 1.4 km
- Walk - 1.25 km

Before Dinner:
- Qigong - Lung Boost
- Inversion Table
- Inverted Sit ups
- Meditation
- Stretching - full body

Before Bed:
- Breath Work - inhale-hold- Xhale
- Qigong- foot & Leg Massage
- Counting Victory Challenge

 

[PETERMORRIS966]

FR JA 16:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Meditation
- Stretching - hips & legs

Before Dinner:
- Better Balance

Before Bed:
- Qigong - 8 Pieces of Brocades
- Breath Work - single nostril
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SA JA 17:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - pursed lips
- Meditation
- Mobility

Before Dinner:
- Breath Work - single nostril

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU JA 18:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work - inhale-hold-exhale
- Pilates

Before Dinner:
- Meditation
- Rebounder - only 4 minutes, I was surprised at how fast my breathing became, then coughing. I had to take my rescue inhaler for relief.
- Breath Work - box breathing

Before Bed:
- Matrix Mobility
- Posture workout
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO JA 19:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath work - box breathing
- Meditation
- Better Balance
- Yoga Squat

Before Dinner:
- Qigong - 8 Pieces of Brocades
- Treadmill - Indoor walk - 1 km

Before Bed:
- Full Body Stretch
- Breath Work - inhale-hold-exhale
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU JA 20:
Before Breakfast:
- Daily Gratitude
- Water First
- Shovel Snow

Before Lunch:
- Meditation

Before Dinner:
- Breath Work - inhale-hold-exhale

Before Bed:
- Qigong - foot & leg massage
- DD + EC
- Full Body Stretching
- Counting Victory Challenge

 

[PETERMORRIS966]

WE JA 21:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- DD + EC
- Combat Light
- Pilates - full body
- Stretching

Before Dinner:
- Farmers Carry - 30lb KB X 1 minute

Before Bed:
- Breath Work - inhale-hold-exhale
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TH JA 22:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 30 minutes on treadmill. Asthma prevented me walking outdoors due to extreme cold

Before Dinner:
- Meditation
- Balance Workout

Before Bed:
- Breath Work - single nostril
- Seated Mobility
- 2 Minute Yoga
- Counting Victory Challenge

 

[PETERMORRIS966]

FR JA 23:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Meditation
- Breath Work - box breathing
- Stretching

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SA JA 24:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Shovel Snow - 23 minutes
-Breath Work - pursed lips
- Meditation

Before Dinner:
- Posture Workout

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU JA 25:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Breath Work - Box Breathing
- Meditation
- Tai Chi
- Balance
- “Battleground - Chocolate” 20 elbow strikes, 20 punches, 20 knee strikes, 20 front kicks

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO JA 26:
Before Breakfast:
- Daily Gratitude
- Water First
- 5 Shaolin Morning Routine

Before Lunch:
- Universal Warm-up
- Fighters Warm-up
- DD + EC
- WOD - Ninja Princess
- Fighters Stretch

Before Dinner:
- Meditation
- Treadmill Walk - 1.6 km
- Stretch legs
- Qigong - Lung & Immunity System - Part 2

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU JA 27:
Before Breakfast:
- Daily Gratitude
- Water First
- 5 Shaolin Morning Routine for Longevity

Before Lunch:
- Breathe Easy Workout
- Meditation
- Push-up - finger tips - 7, knuckles - 8, regular 15
- Breath Work - single nostril

Before Dinner:
- Combat - Tapping
- various punches & kicks + knee strikes
- Qigong - Bone Marrow Cleanse
- Balance

Before Bed:
- Stretching
- Qigong - foot & leg massage
- Victory Challenge

 

[PETERMORRIS966]

WE JA 28:
Before Breakfast:
- Daily Gratitude
- 5 Shaolin Morning Routine for Longevity

Before Lunch:
- Breath Work: inhale-hold-exhale
- Meditation
- Qigong - Flowing Movement
- Push-ups: finger tip - 10; knuckle - 10; diamond - 10
- Elbow Plank - 1 min
- Core work
- Qigong - Tendon Muscle Changing
- Qigong - Bamboo Brush Massage

Before Dinner:
- Breath Work - single nostril breathing
- Walk - 2.55 km

Before Bed:
- Stretching
- Qigong - Foot & Leg Massage
- Victory Challenge

 

[PETERMORRIS966]

TH JA 29:
Before Breakfast:
- Daily Gratitude
- 5 Shaolin Morning Routine for Longevity

Before Dinner:
- Daily Maintenance
Push-ups, elbow plank, pistol squats,
Bridge
- Meditation -
- Practice Shaolin Basic Stances
- Stretching
- Qigong - bamboo brush massage

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

FR JA 30:
Before Breakfast:
- Daily Gratitude
- Shaolin Morning Longevity Routine

Before Lunch:
- Strength
- Meditation
- Morning Breath Work

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

SA JA 31:
Before Breakfast:
- Daily Gratitude
- Shaolin Morning Longevity Routine

Before Dinner:
- Meditation

Before Bed:
- Qigong - 8 Pieces of Brocades
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

SU FE 01:
Before Breakfast:
- Water First

Before Dinner:
- Breath Work - inhale 4 sec, hold 6 sec, exhale 8 sec X 20
- Walk 3.18 km
- Meditation
- Walk - 2.14 km

Before Bed:
- 3 Minute HIIT Challenge - day 1
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO FE 02:
Before Breakfast:
- Daily Gratitude
- Shaolin Morning Longevity Routine

Before Dinner:
- Push-ups
- DD + EC
- 3 Minute HIIT Challenge - da 2
- Combat - Rowdy workout
- Stretching - Stakeout workout

Before Bed:
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

TU FE 03:
Before Breakfast:
- Daily Gratitude
- Shaolin Morning Longevity Routine

Before Lunch:
- Meditation
- Morning Breath Work
- Mobility
- Strength - Icon
- 3 Minute HIIT Challenge - day 3
- Scrape & chop ice in driveway

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

WE FE 04:
Before Breakfast:
- Water First

Before Lunch:
- 3 Minute HIIT Challenge - day 4
- Meditation
- Standing Yoga

Before Dinner:
- Breath Work

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TH FE 05:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Universal Warm-up
- 3 Minute HIIT Challenge - day 5. I am going to delay finishing this challenge until my Asthma is under better control. Each day has resulted in coughing & breathing issues. I tried adjusting the times to 30 sec on & 30 sec rest. Didn’t work.
- Strength - Endgame+
- Cool down - Post Workout Mobility

Before Dinner:
- Chopped ice in driveway

Before Bed:
- Qigong - 8 Pieces of Brocades
- Counting Victory Challenge

 

[PETERMORRIS966]

FR FE 06:
Before Breakfast:
- Daily Gratitude
- Water First
- Yoga - First Light

Before Lunch:
- Meditation

Before Dinner:
- Walk - 2.3 km
- Mobility

Before Bed:
- Counting Victory

 

[PETERMORRIS966]

SA FE 07:
Before Breakfast:
- Daily Gratitude
- Water First

Before Dinner:
- Breath Work
- Meditation
- Posture workout

Before Bed:
- Yoga - Moon Salutation
- Qigong - foot & leg massage
- Counting Victory

 

[PETERMORRIS966]

SU FE 08:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Walk - 5 km

Before Dinner:
- Foam Roller
- Inversion Table
- Yoga - Recovery

Before Bed:
- Yoga - Digestion Aid
- Energizer
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[PETERMORRIS966]

MO FE 09:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Meditation
- Universal Warm-up
- DD + EC
- Strength - Icon workout. I was able to use heavier KB from last week
- Finisher - Turkish Get Up
- Cool-down - full body stretching

Before Dinner:
- Breath Work
- Walk - 2.3 km

Before Bed:
- Counting Victory Challenge

 

[PETERMORRIS966]

TU FE 10:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- Meditation
- Calisthenics - Squats, push-ups, Lunges, Rows
- Strength - Full Body Power workout
- Inversion Table (feels good to stretch the spine)
- Cool-down - full body stretching
- Joint Mobility

Before Dinner:
- Walk - Norwegian 4X4. 2.7 km
- Chop Ice in the driveway

Before Bed:
- Tai Chi
- Qigong - foot & leg massage
- Counting Victory Challenge

 

[graoumia]

Congrats for increasing the weights

 

[PETERMORRIS966]

@graoumia Thank you!

 

[PETERMORRIS966]

WE FE 11:
Before Breakfast:
- Daily Gratitude
- Water First

Before Lunch:
- Breath Work
- Meditation

Before Dinner:
- Bear Crawl - 30 sec X 2
- Farmers Carry - 30 lb LB, 30 sec X 2
- Wall Sits - 30 sec X 2
- Shadow Boxing - Side Quest - level 2

Before Bed:
- Balance workout
- Stretching
- Qigong - foot & leg massage
- Counting Victory Challenge