Active Living

My Weekly Body Maintenance

Post-Yoga Practice

Seems like once I say it out loud or write it down, IT changes.

The IT I’m referring to in this case, is my Body Maintenance schedule. I have taken to calling it My Body Maintenance because that is how I see it now. It’s not so much my workout anymore. The physical activity that I engage in everyday has more to do with the methodical maintenance of my overall physical health and functional alignment.

I find it interesting that most people I run into assume that I am training for something. Are you a triathlete? You must workout a lot! Nothing could be further from the truth, which is why I am posting this schedule. This entire website is about how to maintain our overall health with a healthy dose of moderate daily body maintenance. SOME focused daily body maintenance, not an extreme amount, EVER. Focus on precision of movement in every waking moment and lead an Active Lifestyle. Sounds simple enough doesn’t it? I believe that it is, it just takes a little bit of practice and perhaps a whole lot of belief shifting to make it happen; more on the belief part another day.

Do something everyday.

Learn > Practice > Refine > Repeat.

A year ago my weekly schedule looked very different compared with the current one (below). At the bottom of this post I will write out what last years schedule looked like and what it looked like a year before that. Change is good. I choose to change and move forward towards better health. Doing more was not the answer for me.

“Even if you’re on the right track, you’ll get run over if you just sit there.”

–Will Rogers

Since June 2012 this is what my current weekly Body Maintenance schedule has been:

Monday       Tuesday Wednesday Thursday
Rest &Recovery Stairs Warm Up+1-mile Track Run(aim for 7min. Mile)+Max. Push Ups in 1 Minute

+Ashtanga Yoga

(~80 min. Total time)

30 Min.Swim drills Stairs Warm Up+4 Minute Burpees Tabata+400x Skipping+Ashtanga Yoga(~70 min. Total Time)
ACTIVE LIVING

ACTIVE LIVING

 ACTIVE LIVING  ACTIVE LIVING
Friday Saturday Sunday
30 Min.Swim drills Rest &RecoveryOrAshtanga Yoga(30 – 60 min. Total time) 30 Min.Swim drills
ACTIVE LIVING ACTIVE LIVING

ACTIVE LIVING

 

Current Ashtanga Yoga Practice (~60 minutes):

  • 5x Surya Namaskara A
  • 3-5 x Surya Namaskara B
  • Standing Series
  • First 12 seated postures (Lift between each posture with the occasional vinyasa)
  • Working on Navasana up to Handstand (I will post a video of this progression, it is quite amusing)
  • 2 Backbends + counter pose
  • The Finishing Sequence (when not menstruating)
  • Closing Sequence
  • Savasana
  • No practice on full moon days.

25 – 30 minutes Swim Drills (20 meter pool):

  • 4 lengths flutter kick w/board
  • 8 lengths front crawl w/flip turn
  • 2 lengths flutter kick on back with arms overhead
  • 8 lengths back stroke
  • 2 lengths flutter kick on back with arms overhead
  • 8 lengths breast stroke
  • 4 lengths dolphin kick w/board
  • 4 lengths arms only front crawl w/pull buoy
  • 4 lengths flutter kick w/ board
  • 8 lengths front crawl w/flip turn
  • 4 min. Vertical Treading Water Tabata
  • 4 lengths easy front crawl cool down
  • 10 – 15 minute stretch in whirlpool

Pool Lap Lane

Of course Active Living varies from day to day and season to season. My biggest House Maintenance Day tends to be on my Rest & Recovery Days but that is not set in stone – stuff comes up! Some house maintenance is done everyday, regardless. Rest & Recovery days vary too.

It also looks like my Playground Pit-Stops will be dwindling over the winter months, as they usually do – monkey bars and D-Rings need to be dry (and Vancouver is pretty wet), but with cold muscles my hands just can’t hold a grip. There is also the dog walk duty, which is shared between my husband and me; we don’t have a set schedule.

If you want to know your past, look into your present conditions.

If you want to know your future, look into your present actions.

~Chinese Proverb

This is an example of a week schedule from 2011:

Monday Tuesday Wednesday Thursday
Stairs Warm Up+ light stretches+My 12 minute Workout+1×100 skipping+5 Forward GripPull Ups

Ashtanga Yoga

 

Rest& RecoveryDay 30 Min.Swim Drills Rest &Recovery DayOrMy 12 minute Workout+1×100 skipping

+Ashtanga Yoga

 

Active Living Active Living Active Living Active Living
Friday Saturday Sunday
30 Min.Swim Drills Rest &Recovery DayOrMy 12 minute Workout+4 x 100 skipping

+5 Forward Grip

Pull-Ups

+Ashtanga Yoga

 

30 Min.Swim Drills
Active Living Active Living Active Living

2011 – June 2012

Ashtanga Yoga Practice (~40 minutes):

  • 3 – 4x Surya Namaskara A
  • 3x Surya Namaskara B
  • Standing series
  • first 12 seated postures (no vinyasa)
  • 3 backbends
  • Closing Sequence
  • Savasana

Swim Drills (30 minutes):

  • Same as above except only difference
  • Egg Beater Treading Water Tabata

In the years before the examples above, my workouts were much longer, over 30 minutes and up to 45 minutes in duration for BodyRock style workouts. I used to take a Masters Swim Group Class (not “masters” by definition meaning experts, rather all of us gained entry because we were over 35). And I used to go out for an hour of intense soccer with the ladies once or twice a week. When I think back on it now I can’t believe I used to do that!  I was trained to believe that we had to get our heart rate up to a certain number for a certain amount of time to reap any benefits. I used to believe a lot of “facts” backed up by scientific research written in esteemed text books and journals. Now I see that it is much, much more complex than all that. Everything is. For me, this says a lot about our belief systems and what we do because of them.

In a nutshell?

Do less at one time. But do it well; with precision. Be active throughout the day.

2012 Food Log

 

Homemade Baked Turkey Cutlets

As per request from a fellow blood type O, non-secretor I will post a few daily Food Logs as well as some sample meals with photographs over the next while. Because I choose to eat well all the time, I have to be prepared for hunger! As a result, I have to ensure that my refrigerator is stocked with ready to eat wholesome foods. I have to plan ahead and spend a certain amount of time preparing. Convenience foods aren’t in the cards anymore.

Aug. 27, 2012

6:30am Wake-up but not moving until 7am, (summer holidays).

7:00am Bed Stretches

7:10 am Homeopathic Remedies + Iodine, Zinc & Vitamin D supplements. I do a few standing side bend stretches while holding two of the homeopathic remedies under my tongue, since I have to hold each for 15 seconds. I’ve learned that I can accomplish a lot in 15 seconds.

 

From my perspective supplements should be used short term.They supplement what is not working for us naturally.

My goal is to figure out why my levels are low and to use the supplements as a support while I figure out how to get my levels up to MY normal range of healthy functioning. Eating the right way should support our systems properly, which should eliminate the need for supplements (in an ideal world). For example, I was taking twice the amount of Iron Citrate, and Magnesium Glycinate almost two years ago. About six months ago, I was able to lower my daily dose to half that amount.

 

Travel Roller

Then I do my 4 minute morning routine which includes: rolling out with Travel Roller ball & roller, wall stretches, 2 modified Sun Salutation plus the actual 4 minute morning which actually takes me 5 minutes to do Week 3 – DAY 7. (I have modified this for myself since originally uploading it and will endeavour to make an update of it soon.)

This mornings routine was broken up with sorting laundry and doing Dot’s braids, puttering around etc. Adapt to change and carry on.

8:30 am 6oz. glass water

Making all breakfasts simultaneously…

8:50 am My Breakfast:

2 soft boiled eggs

5g (approx. 2 cups) steamed Spinach drizzled with EVOO & fresh lemon juice

6 Walnut halves

4 prunes

Small banana

12oz. glass water (Iron Citrate & Magnesium supplement)

 

Spinach

Steamed Spinach

 

10:00 am 12oz. glass water

Standing side stretches (30 seconds).

11:50 am My Lunch:

Sliced Turkey Breast from deli

(ingredients: skinless turkey breast, water, sodium phosphate)
Note: I’ve since found a butcher that makes sliced turnkey breast without adding any sodium.

Homemade plain Risotto (no cheese) with steamed Kale

Raw Carrots & broccoli

10 oz. glass water

Active Living

12:30 pm – 1:30 pm:

  • Dog walk with Dot to playground. I did Monkey Bars and a Sprint Tabata with dog Ruby.

Sprint Tabata = [20 seconds sprint across field + 10 second rest ] x 8 = 4 minutes

2pm Body Maintenance:

  • Stairs Warm Up
  • 60 minutes Ashtanga Yoga Standing + Seated Series up to Navasana (working on Navasana to Handstand) + Backbends then closing sequence.

3:15 pm Post Yoga SNACK:

Half small homemade baked Turkey breast

Brown Rice & Millet spaghetti noodles with butter & steamed kale

1 raw red pepper

1 avocado, lightly sprinkled with sea salt

4 Walnut halves

1 TBSP. Pumpkin Seeds (because that’s all that was left in the bag)

10 oz. glass water

4:00 pm 12oz. glass water

5:10 pm 12oz. glass water

 

6:00pm My Dinner:

approx. ½ lb. baked Red Spring Salmon, seasoned with dried dill, garlic, olive oil, fresh lemon juice

Roasted Sweet Potatoes with Ginger & Lime Juice

Fresh steamed Kale

Mixed steamed brown & wild rice

Raw Carrots (while doing dishes – like a dessert)

12 oz. Water

Salmon

 

8pm – 9pm Help Dot create her first stop-motion animation film!! It took a lot longer than I thought it would. That hour was spent just collecting footage.

9:00pm 12oz. Water

10:40pm Before bed stretching routine

Lights out 11pm – aiming for 8 hours sleep.

 

 

My 12 Minute ‘Kitchen Sink’ Workout

English: Kitchen sink drain Deutsch: Abfluss i...

Today’s 12 Minute ‘Kitchen Sink’ Workout

Today I practice Yoga, but before I start, I like to warm up. And because my workouts are so short I figure that they make for a great warm up! Because I’ve got a lot of things to get done around the house (which I tend to fall behind on regardless) I find that these SHORT workouts help to energize as opposed to deplete. As a result, I find that I have more energy and TIME to do the things that are important to me and my family.

My workouts aren’t an EVENT anymore, they are simply the required set of exercises to maintain my physical body so that I can BE and DO and LIVE.

I felt like doing a 12 Minute workout today but didn’t want to repeat exercises so I decided to follow the Keep It Hard for 12 Minutes template from BodyRock Tv. I wanted to use my sandbag and medicine ball to change things up a bit. Below is what I put together.

I warmed up with 10x flights of stairs. Up by two’s down by single steps. Up + down = 1 x. Followed by some light active stretching.

INSTRUCTIONS:

Set Timer for: 12 Rounds of 10 seconds Rest + 50 seconds Maximum Effort

Do as many reps in each 50 second interval as possible with precision. One exercise for each round, which means you don’t have to revisit that exercise – so go for maximum effort.

1. Chin Ups (Reverse Grip – palms face towards body)    My score: 12

2. Start w/Sandbag on floor between legs. Squat down to lift SB to Right Shoulder + Squat as SB lands on R Shoulder + Straighten up + Squat to Lower SB to floor between legs + Straighten up = 1 Rep – Repeat to Left Shoulder – Alternating shoulders. (Therefore, you do three squats per side to equal 1 Rep) My score: 14

3. Mountain Climbers, My score: 128

4. Straight Arm Hanging Leg Raises (rounding lower back to raise legs up – toes touch top of door frame),               My score: 12

5. Alternating Side Jump Lunges w/ 8lb. Medicine Ball tap down, My score: 37

6. Lying 6 inch Leg Raises, My score: 21    

7. Santana Push UpsMy score: 12

8. Bicycle Abs, My score: 64

9. Dips (using Dip Stand), My score: 10 + 5 assisted

10. Jump Lunges , My score: 35

11. Prisoner Get Up , My score: 9

12. Burpees (includes push up and squat jump),              My score: 12.5

Cool down with 4 x 100 skips w/ rope

+40 Minutes Ashtanga Yoga Standing Series (includes first 12 seated postures –a few vinyasa scattered in today– + 3 Backbends + closing sequence).

After my workout, Stella was up and walking around.

What you have to know, is Stella is an ageing Rhodesian Ridgeback. Come March, she’ll be 15 years old. (That’s ancient for a Ridgeback, who’s lifespan on average is ten years). Her walks, however, aren’t much of a walk anymore – they’re more of a sniff. See picture – notice the snow covered snout. She has become very arthritic and she moves very slowly and cautiously. Her walks take a long time and don’t really cover much ground. She sleeps more during the day than she used to. I send her out throughout the day, just in the backyard to sniff around and to exercise her legs. She’s got to keep moving, just like us. Once she stops practicing getting up and taking the stairs…exactly, she won’t be able to. Same as us.

Her eyesight is going as is her hearing…however, it is remarkable how she can still hear the sound of the treat bag open – selective hearing I think! And some days her walks are just a few meters long, after, which she turns to come home. Luckily, we’re next to the forest so that makes for a lot of interesting smells- if you’re a dog. But in no way are her walks exercise for me anymore. I’m glad that I don’t count on walking the dogs as my exercise. In my view, the dog walks are just a chore – part of our household obligations and Active Living. The dogs’ walk is their daily maintenance – physical, mental and emotional. It’s a big responsibility taking care of another being, which makes it even more important to master the skills of taking care of oneself first!

What did you do today for your body maintenance?

Let me know if you give this workout a try. Because each exercise is done only once, I think that just about anyone can try it – providing necessary modifications are made to suit your level, of course!