Sept 29 to Oct 4

Not the Pierre we need, but the Pierre we deserve

Not a bad week, not a great week either. Somewhere in the middle, the "Lucky Pierre" if you will.  In any case, got out of my office in the evenings at least three this week to swim and close rings. I did end up closing all rings those days and came within 90 whatevers for the red ring on a fourth day.

The other days I was a dad or a husband - days needed to keep the peace and harmony. Less lazy and more trying to be a good dad and husband.

I want to focus on the positive - morning sessions were done every day:

10-12 minutes of hip and overall mobility. baby pose, push ups, WGS, 90/90 stretch, downward dog to cobra, basic hip and shoulder stretching. 

10-12 minutes of ab work - clamshell stretches, reverse clamshell stretch, swimming kicks, BJJ leg pummelling, dead bugs, hydrant stretches, hollow ab holds, rotating putting on socks stretch, seated knee tucks....

10-15 minutes of wrist flexion, cobra bicep curls, lateral DB raises, banded bicep curls, banded overhead presses, KB swings, standing hip CARS with the supercool ABS pipe. 

Swims were the usual "I don't want to stress out anything as I am returning to swimming" type of structure;

100m breaststroke as warm up

400m freestyle, nice and easy, alternating arms only  

100 m breaststroke - a little faster than warmup

200m- 400m freestyle for "cardio" - with flippers, some times paddles ... I just get some swimming done here in order to stress my heart and lungs at this time. Endless cardio comes later.

Saturday I did a 1000m swim in 35 minutes. My running self from 15 years ago would have had a 5k run done in that time. Sigh. Swimming. 

I'm learning though: when running I would crank the running tunes on the iPod to max levels so I could just go and not think. While swimming, I am enjoying the silence and just thinking about retirement. Progress.

Sept 22 to 28

 

Another week of mobility and not very much fitness. Morning sessions are going well at least. And that Rugby World Cup final was excellent. Not the outcome I wanted, but ya know ... second in the world is pretty good. 

Having the Blue Jays win the AL East the next day was pretty awesome too. 

Anyway, morning sessions were like this:

10 minutes of mobility - baby pose, downward dog, dog leg stretches, 90/90 stretches, frog pose. Push ups. Large ball mobility on the hips

10 minutes of ab work - swimming leg kicks, BJJ pummelling, clam hip opening stretch, WGS, runners stretches, piriformis stretch, QL stretches as well. Lying chest press, chest flies.

10-15 minutes of Hip CARS, push ups BW squats, dumb bell burls, cobra curls, overhead presses, delt raises, cool stuff like that. Kettlebell swings to raise the HR.

It's just been in the evenings I get home and just need to stop. I understand this is getting in the way of my goals and that I need to get myself moving. I know it, I just ... don't. At least I didn't this week.

I did get back to voracious reading, finishing a book in a day on Saturday. And ... got all of the things done that help me keep my job done as well. So ... good on me there. 

Sept 14 to 21

 

The workout in the mornings and collapse in the evenings routine continued this week. I did stretch out (See what I did there) the morning sessions a bit this week, knowing that would happen. 

The weekend is another thing altogether collapsing. But - in my defence, Canada made it to the Rugby World Cup finals, so we all good. 

Morning sessions looked like this:

8-10 minutes WGS, hip extensions, push ups, 90/90 stretches - I'm trying to get the ankle off of the mat with these now as well. Downward dog to cobra pose.

8-10 minutes ab work - swimmers kicks, seated ab tucks, push ups, planks, clamshell and side to side ab tucks, BJJ leg pummelling. Supine dumb bell flies and presses

10-15 minutes dumb bell curls, cobra curls, overhead presses. Standing hip CARS with my supercool big piece of ABS pipe. Kettlebell swings or fan bike. 

I do recall that my children naming all of my piece of equipment a long time ago. For example, the punching bag was named Roger. I didn't tell them why until much later, after they had read Lord of the Flies. I wonder if they would be so kind as to name the super cool ABS pipe. Or ... or ... hear me out, I offer the youngest the opportunity to name said super cool thingy as he wasn't old enough to participate in the earlier days.

Sept 7 to 14

Can YOU tell the difference? Maybe it's Maybelline!

There were some positives -mostly work related - to this week, and some real slap in the forehead, thumb in the eye kind of things going on this week. I did it to myself, but it happened. <<le sigh>>

At least the morning sessions continued - I added some light cardio to the last fifteen minutes this week:

8-10 minutes hip and chest mobility - WGS, push ups, 90/90 stretch, downward dog to cobra, baby pose, basic hip and back and shoulder stretching

8-10 minutes abs, push ups, swimming kicks, lying knee rotations, dead bugs, hydrant stretches, clam shell stretches, BJJ leg pummelling, supine ground db flies

10-15 minutes, starting with 2-3 minutes on the air bike or kettle bell swings, then lateral DB raises, "cobra" db curls, overhead presses, hip opening stuff with a PVC pipe that I will now call "pole stretching". I'm doing this last part as AMRAP. I find this part rather helpful and sweaty.

After this, of course I get in the house and make coffee, breakfasts and lunches. The lunches are as always apples, carrots and hummus, prunes, some cheese. 

Breakfasts are tending towards ham and eggs. I'm trying to get protein in and make sure the caffeine levels are rising before driving to work. 

It is the evenings that are the issue - this week I was trying to get everyone out for a swim, but decided to be an idiot. When I am an idiot, everything stops until I can apologize and then this week, not even then. I did hear back about the x-ray to the knee and it wasn't a happy message. The ultra sounds might be just worse, but we will find out this week. 

Sept 1 to 6

 

A week of transition, of trying to find my rhythm has been ...meh, oddly frustrating at times. With a return to a much regulated schedule, just "working out whenever" has gone by the wayside. So this week was fitting workouts into someone else's ideas for me - which lead to me showing up to a public pool and finding it closed early. I'm not sure who does that, but man, that was a drag.

Morning sessions were done every day this week. See if you can spot something added:

8-10 minutes 90/90 stretches, baby and frog pose, WGS, hip opening stuff form YT University and physiotherapists. Push ups, downward dog to cobra pose.

8-10 ab work - swimmers kicks, BJJ leg pummelling, prone 90/90 stretches, push ups

10-15 minutes shoulder work - lateral DB raises, DB meels, bicep curls, overhead presses, 3 minutes on the spin bike, hip CARS with PVC pipe, push ups. Wrist rolling, depending on time

It got a little longer, with plans on just a little longer getting close to the end of September. Just need a little sweat going at the start of the day. 

I swum three times this week, and lo, the rings were closed three times thins week. I think the Venn diagram is a circle there, Sir. 

Aug 24 to Aug 31

preventing this is what got in the way of training this week

A little bragging before I post this week - I've kept this blog alive for fifteen years as of this week. Check it out for yourself here.  

I may have to write about what this blog has brought to my life along with journalling, but that is for another time. 

Well this has been the week of two efforts, to be frank.

Week started off well - morning routine every day this week, but the evening sessions in the second half of the week, not so much. First three days, closed all rings, last three days, closed two every day.

Swimming in an outdoor pool was interesting, but not nearly as much fun as indoor swimming with the lack of idiots in the pool. It was weird. People are weird.  

Morning sessions these days are the usual, except for the last fifteen minutes. I've started to end the sessions with 12 kilo KB swings, Dumb bell/banded work for shoulders and chest along with standing hip work from the physio and various other health care professionals. All good.

What happened in the evenings in the second half of the week? I had to be a control rod for my family - keeping things calm is key this time of year. Absorb energy so that the whole thing doesn't Chernobyl, ya know what I mean?

Aug 18 to 23

 

This was about it for us this August.

This week was a semi-planned out vacation few days that was nice until people ruined it. We booked a few days away in the RV - I wanted to hang out out by the beach and just be chill. Hardly any people about on the Monday and Tuesday, but that got so bad on Wednesday we left half way through Thursday.

Love the place, not the people. Lesson learned and I expanded my knowledge of RV life. 

The four days we were away, not much happened - even the morning sessions were slept through and sometimes ignored. Some walks, some stretching, not very much of either.

Frankly, just yeah. 

I got back into it on Friday - morning session completed by 8 am - ish and a pool swim done to finish off my rings by 6pm. Lots of activity for the day, lots of work on the keyboard, just lots done. 

I have noticed a distinct difference swimming in a 25m pool to a 50m pool. I seem slower in a 50 m pool - like I know I'm moving, but it is like I am not moving. Sigh. I get the work done, the pretty comes later. 

In the Saturday evening pool session, got to Zone Two and Three for about 10 minutes - which is cool. Again, had to spend the first few laps getting all the private pool kids noodles and toys out of the lanes. Whatever, at least they let me swim in peace ofter they left.

Morning session these mornings were added to:

8- 10 minutes shoulders and hips - 90/90 stretches, push ups, downward dogs to frog pose, baby pose, etc, etc

8-10 minutes abs - dead bugs, doggie stretches, hip extensions, swimming legs, BJJ pummelling, etc etc

5-8 minutes - KB swings - one handed and two handed, standing hip opening stuff from physio and NFL kicker dude previously posted on this blog, banded arm curls, banded overhead presses. Forearm work.

Aug 12 to 17

 

Yeah, this week is about walking that tightrope between risk and reward. I finished my rings five times- which is great progress. The risk is injury and I'm just flirting with that at the moment. 

Hips, of course and shoulders. I got out on a walk this morning and did some sprints on a nicely damp grassy soccer field with bare feet and got my HR to hit 145 bpm for about 3 minutes. That's a nice comeback to reality for me. In the three minutes after the workout, my HR recovery was 27 BPM, which "isn't bad", at least according to ChatGPT. 

Not quite what I'm shooting for, but at least that is something nicer than "Get off the couch, you sausage". 

Morning sessions were done all days this week - Usually about 25-30 minutes of the usual:

10 or so minutes of Downward dog, push ups, WGS, baby pose, 90/90 stretches and the like. 

10 or so minutes of ab work - dead bugs, swimmers kicks, knee crossings, clam shells and that sort of thing. Started using the poles to do leg swings and shoulder stretches too.

5-10 minutes of shoulder and arms - curls, overhead presses. Standing delt raises, hammer curls and that sort of thing. 

All in all, not bad. On the swim on Sunday afternoon, felt the rotator cuff being cranky and popping in and out, which was both creepy and interesting. I ended the workout shortly after that. No reason to fall off the rope and end up as street pizza, thanks. I'd rather just take the "w" and get on with life. 

The nice thing about the walks is I get a chance to think about life after vacation and have a generally good idea about what an average day in November is going to look like. That is one of the very few benefits of a job like mine - I can predict with reliability what the next sixteen Tuesdays will be like in terms of where I will be and when. Makes planning fitness a lot easier. 

Aug 3 to Aug 11

 

So ... I guess we are doing these whenever I can recall to get them done now. To be fair, the days of the week kind of blend into one another this time of year, so this could be a Sunday evening and I wouldn't really have noticed. 

Investment tip: put your money in Advil. The demand is going up around here. Lots of three a day workouts - early morning stretching, mid-morning walks and a cardio workout in the evenings are helping me finish my rings quite nicely. I will hasten to add how much my rotator cuff and hip don't like having that amount of stress. Of course, this I was expecting.

I did get the long PVC pipe into the garage gym and have been exploring stretching with it - here is the resource if you are interested in following along. I'm also parking this here so that I can movie it from my office to my garage gym. 

So average day in the time of the year is like this:

Up early, stretching in garage gym, Coffee. Sometimes adventure/go for a drive

While on the drive, find a park get to the local Provincial Park or somewhere that has been watered and get out for a kilometre or longer walk. Why watered? I've been known to do these walks without footwear. Grass is awesome. 

Dry off, get home, shower. Humidity is real, my dawg.

Get some of the side hustle work done. 

Nap

Lunch - sometimes picnic in the same Provincial Park, sometimes I picnic in the nearest Kelsey's.

Nap

Executive time - setting goals, journalling, prep for stuff, StarCraft. 

Evening workout - sometimes a swim, sometimes a HIIT session, all depends what's up. 

Blue Jays game - they are on a bit of a tear this summer, so this is usually quite fun. 

Sleep by 11:00pm, because I am now old. 

I've done that routine for most of this week and it has been helpful and actually restful for me. Helping recharge batteries is what August is all about. I really am getting my mojo back these days. 

July 27 to Aug 2

 

Something I want to set up for myself next

Another "not a bad week" this week - just trying to keep things moving forward. I finished a side hustle this week and the first day after, went out to get some yardio done and heard and loud "click click" sound from my left knee. And then an explosion of pain. Not nearly as bad as another incident in the fall, but it was not a fun feeling. I got the gardening done, but then have had Advil to settle things down since. 

I did try to stretch out the legs the next few days, got back to a swim without pain a few days later. I did get a swim pass from the city and have a few ideas about how to get the swimming done along with BJJ training in the coming year. 

I did get a few HIIT sessions done this week, as well as a hike or two - trying to just keep this seemingly fragile body moving while not cracking anything else. 

HIIT session this week was sort of lame, thanks to the knee "injury", but what ever, man. Got this done for a few rounds until I got to 25 minutes this week.

5 min warm up on Air bike

2 min KB swings, cleans, clean and presses, just keep the bel moving

3 min air bike

Other thank that, was grateful that I could put weight on the knee and that walking, stairs and the like weren't affected too badly. Just sore. 

Scary clicking sound though. Should have recorded it for a home made horror movie.

July 20 to 26

 

A nice week overall. Some new experiences for me with the swimming to post about first.

Went to a public swim with people who obviously train. It was an outdoor pool, which was cool. It was a public pool run by the city, which made it flat and slope-y and all kinds of kids around, which was nice compared to my usual private club's pool. And the three levels of swimming - I went in for the slow, slow lane and was not overwhelmed. 

I even had kids try to walk through the lane I was in and the guard yelled at them for me, which is also a nice switch from the private pool I usually swim in. 

Anyway, swimming workouts got a little longer this week, the last workout was 30 minutes of constant movement and trying not to drown. Same workout as years ago, just with me trying to get back to it:

100 m breast stroke

250 m arms only freestyle

50 m breaststroke

350 m freestyle

125 m breast stroke

Not a bad workout- the second set of free got my heart rate up into Zone 2 for about five minutes, which is good. I'm happy that I can get and keep myself at that pace. Do the work first, the pretty comes later.

Earlier on in the week, I did an outdoor sprint session, just to see what would happen. Did a short 15 minute walk and like a set of 6 sprints of about 20 m, Nothing, really. Just wanted to see what would happen. Got my HR up to about 135, which is ok. Nothing special. Total time was 15 minutes.

Even earlier in the week I got out on a 5k bike ride around my neighbourhood. That was pretty cool. Nice and mellow, just to see about legs and rear end afterwards. My rear end was sore, but my legs were asking for more. 

Morning sessions continued every day. Mostly bright and early before coffee. Tried the BJJ long bands around my hips, but I don't have it quite right yet. Will keep trying. 

May 18 to July 19

Saw this stuff this morning, going to have to try it

 Whoa. I must apologize to my loyal reader(s) for the break in updates to this blog. It is going to be the recurring issue of freak out busy. Of course there is also a lot of "Oh yeah, I forgot" as well.

There is a lot of news to share. I did get out in the RV twice more since I last updated this blog. Each time the training conditions were a challenge but I overcame them and had good yoga, swim, bike and hike sessions during this time. Up until recently, my hip precluded kayak sessions, so none of those yet. 

I got tired of paying for a swim pass and not using, so I went back to using it. I got tired of having a garage gym and not using it, so I'm back using it. I got tired of having a park pass and not using, so I went back to using it. 

When I invest money in something I want to make sure I am using it. Not surprisingly, the more active I've become in this time the less chromic pain I've been feeling from various spots.

Almost as if "movement is medicine" is a thing.... 

Anyway ... starting back to closing my circles on my Apple Watch/iPhone, getting back to mobility in the morning and various fun workouts in the evenings. 

Did this HIIT the other day:

Not a bad workout, especially since I've been trying to not injure myself and just get back to limitless cardio. 

The hip, legs, shoulders, back ...neck...ears ...eyes... stopping hurting is just an added bonus. 

This workout was as many rounds needed until I got to 30+ minutes of:

Airbike 3 minutes

12 kilo Kettlebell movement - 2 minutes

Nothing to fancy: swings, snatches, cleans and presses. 

I had the new Superman movie playing while I got this done, and so I had some "inspiration" or something along those lines. All good, all good.

The morning sessions have been done everyday, just not always at the same time. Here is the morning session these days:

10 minutes hip opening 90/90s, baby pose, frog pose, downward dog to one legged downward dog to world's greatest stretch. Push ups.

10 minutes abs - bjj pummelling, hip raises, clamshells, dead bugs, push ups and swimming kicks. 

Because of the swimming, I've been avoiding shoulder and arms in the mornings, as that tends to be a bit much when I'm just getting back into swimming. I'll get back to that morning banded shoulder stuff everyday a little bit later in the summer. 

April 28 to May 17

 

This is me stretching in the RV

Sorry to my loyal readers - life has gotten in the way. Since the last entry on this blog ... hmmm let me check my notes ... 

Gotten out for a bike ride and got to the park to do walks a few times. Got to the beach this morning, but it is still too chilly for me, thanks. That, and quite frankly my hip is getting in the way of everything. 

Most everything.

Morning sessions are coming off on the daily - roughly a half hour of mobility and strength in my house. I did lose my gym for about a week and had to improvise a stretching spot. I also got an away weekend in Harvey the RV and also had to think my way through a mobility session inside the RV. That also required me to be a sort of contortionist. 

In any case, I am on a holiday weekend and things are going as well as they can when I am otherwise busy being a dad. I have made a few trips out to the RV to solve problems and clean up from the last trip. 

See previous post for the morning sessions. 

April 14 to 27

 

A just a quick update for my loyal readers. Some swimming, a lot more yoga/morning sessions being done. I also got the bike up and ready for summer adventures. 

And speaking of adventures, also got the park pass, so hiking can now happen again. I also got the RV out and fuelled up for Season Three of the Adventures of Harvey the RV. I've also got the kayaking stuff to get ready and ... well there's a lot of things to get ready for the summer these days. 

Morning sessions are being awesome every day and the swimming is sort of keeping up. Usually one to two sessions a week. Needs more if only to get my hip moving and still the goal is endless cardio reserves.

Physio continues, other modalities continue. All is moving forward at this time.

April 6 to 13

 

The pandemic birthday cake. 2020 sucked

It has been a day so far - I'm up early and got out on a coffee date with my wife for my birthday. Sat and chatted and sipped while we listened for birds and thought about our luck. 

I am a lucky lucky man. 

I offer this link as proof of just how lucky I have been and continue to be. I think about how many of the people I grew up with aren't nearly as lucky as I am: to have the ability to live the life I choose and have a shower when I want. Wiggle your toes, for which I thank Dalton Trumbo for reminding me to do. 

The week I have to write about was an odd one - I was off work for a few days for training in being a better person and helping people in need. Mental health triage. All good. I got the sticker and was able to help people out. 

I did hit my morning routine all days, most of the time before 7am. I think the Saturday and Sunday one I finished about 8 am-ish. Can be confirmed, you can look it up. But they got done. 

Hip is feeling way better and I'm looking for my bike pump and front door key later on today. Seems they have both been sucked into the wilderness of my house. Shrug. We will get things done. 

Morning sessions are looking like this:

10 minutes of baby pose, cat cow stretches, butterfly groin stretch, downward dog to plank, to cobra pose. Kneeling hamstring stretches, hip openings and stuff from the physio. Push ups too. 

10 minutes of abs - Swimmers kicks, seated knee tucks, hollow ab holds, rotating putting on socks stretch, downward dog to leg extensions, push ups.

10 minutes of banded bicep curls, overhead presses and warrior one/two poses.  Push ups. 

The last part, the last ten minutes some times got cut off this week, as I had to get myself and other people in my house moving as quickly as well could to ... stuff. Not very many if any at all hardcore evening workouts. No swimming, but some stretching. HITT training needs to be coming along. With the warner weather, I'm hoping to get these done outside. 

March 28 to April 5

 

Can you hear it calling to you? I hear it calling to me.

A lot of the two steps forward, one step back going on these days. Making mistakes is just par for the course and you just have to keep playing after making the mediocre decisions.  In any event, during this time, close the rings three or so times, some swimming, but a lot of interference from work and family life. Morning routines done every day. Speaking of which ... 

Morning routine this week looked like this:

10-15  minutes of hip and mobility work. baby pose, downward dog, cat cow stretches, 90/90 hip movements, seated groins stretch, World's greatest stretch, downward dog to cobra, planks, hip opening stuff from the physio. Push ups.

10-15 minutes of ab work - BJJ leg pummelling, hollow holds, swimmer's kicks, alternating heel touches, hamstring bridges, push ups, Standing hip and leg mobility exercises from the physio

I was feeling rather unimpressed with the tugs inside my shoulders while swimming during this time, so I started doing this for swimming:

100 m breast stroke, nice and easy for warm up and for getting ready

400 m front crawl, arms only. Slow, moving up to medium pace. Just to get some cardio started here.

100 m breast stroke to clear the lactic acid away

200 m kick board one way, sprint front crawl back. Paddles and flippers used. (25 x 8)

50 m breast stroke as warm down, nice and slow and easy

then into the hot tub if there was time. 

I am starting to see temperatures into the double digits these days, so the kayak has been dusted off and plans have been thought of for that. I'mma get my bike out today as well and see if the legs recall what to do there. I'm going to have to put off buying the park pass for a week or so, but hiking is also on the table for April and May. 

Mar 17 to March 27

I'd say this was me, but I don't do this with shoes

Yeah, man ... I'm getting through these days, but with nothing but a lot of just plain endurance. I'm just "out enduring" these weeks. Like November, but man, just not quite as long or grey. Just happy that next week is April. Anyway, progress continues but with a slow gradual walk forward.

Physio has been helping - I think I got the bad idea to use my kettlebell to strip a hip adductor muscle from them and actually ended up doing some damage to myself. No, they didn't give me the idea, I just recalled the idea when I was there stretching. Going hard with a piece of metal into your muscles is a good thing, right?  

Well, actually, no. It took me a few days to recover from that grinding of my hip muscle into the bell. Duly noted.

Morning routine continues each day - usually in the mornings, but once or twice during this time I got a chance to sleep in and it got done later in the day. 

10 minutes of hip and mobility work. baby pose, downward dog, cat cow stretches, 90/90 hip movements, seated groins stretch, World's greatest stretch, planks, hip opening stuff from the physio. Push ups.

Yeah, this is me in Warrior II pose.

10 minutes of ab work - BJJ leg pummelling, hollow holds, swimmer's kicks, alternating heel touches, hamstring bridges, push ups,

10 minutes of standing stuff - dumb bell curls, dumb bell curls to press. Dumb bell dead lifts, some TRX squats/ squats to face pulls. Standing hip and leg mobility exercises from the physio. Warrior II pose. 

During this time I also got to the pool three times a week. Not always the same nights, but I got it done three times a week. The goopy ears/sinuses are drying up and I can breathe while sleeping, which is nice. No update on the BP check, but I'll get that done this weekend. 

I understand I should be doing one or two HIIT workouts, but they aren't yet being done. I'll get there.

March 1-16

 

Whoa, sorry regular readers. Man, a rather long break from writing on this blog. Meh, there have been longer breaks with a lot worse news. Shrug, life is a balance and I'm a bit off kilter at the moment. 

Anyway, morning routine continues, I got some help with some Physio pointing out some modifications and stretches that I am already doing.

The morning routine is still:

10 minutes of hip and shoulder mobility - baby pose to start, then to downward dog, to plank, to cobra pose. 90/90 hip movements, seated groin stretch, push ups, world's greatest stretch, hip opening stuff I got from the Physio. Push ups.

10 minutes of ab work -  seated knee tucks, swimmer's kicks, hollow abdominal poses, push ups, planks, side shrimp, alternating heel touches, hamstring bridges. Push ups.

10 minutes of arms, shoulders and standing hamstring/hip work. Dumb bell lateral raises. Banded arm curls, banded overhead presses, push ups, standing exercises from the Physio. Banded dead lifts. Some TRX squats and double arm face pulls and bodyweight rows. Push ups.

During this time, I went back to the pool, getting 25-30 minute swimming sessions done twice a week. My sinuses can't stand all the water in there these days, but gross q-tips are the cost of fitness I guess. I do have a "check BP" on my to Do list this week and I will update. 

Feb 17 to 28

 

Starting soon

Where does the time actually go? I dunno everyone, but I guess I missed another week or so there. All good. A rather spectacularly boring section where I got up, got on my program and got through the days in a pleasant enough pattern.

It was nice to have a day off here and there - work was a bit off, as I had a few special days here and there. We got through them with as much grace as we could. I ran into a few old friends at one event for work and it was merely okay.

Morning sessions were done everyday - I mean some were later in the day, but the sessions were still done. I did add "Side Shrimp" for in the ab section of the workout. I'll keep working on getting better at that one. 

10 minutes of hip and shoulder mobility - baby pose to start, then to downward dog, to plank, to cobra pose. 90/90 hip movements, seated groin stretch, push ups, world's greatest stretch, hip opening stuff I see on Youtube. Push ups.

10 minutes of ab work -  seated knee tucks, swimmer's kicks, hollow abdominal poses, push ups, planks, side planks, side shrimp, frog crunches, hamstring bridges. Push ups.

10 minutes of arms, shoulders and standing hamstring work. Dumb bell lateral raises. Banded arm curls, banded overhead presses, push ups, standing hamstring stretches. Banded dead lifts. Some TRX squats and double arm face pulls and bodyweight rows. Push ups.

Feb 9 to 16

 

This was on my phone while I stretched

Ah, my steadfast and loyal readers - it is a holiday Monday in the part of the world where I live these days. So, technically this isn't late. I mean technically it is, but we must abide the times.

Got all my morning sessions done this week - although one or two were actually done later in the day, but they at least got done. I keep seeing social media posts with baseballs for biceps on 80 year olds, so I'm just going to keep myself steady and moving forward.

Morning sessions are still:

SHoveLWOD strong, comrade!

10 minutes of hip and shoulder mobility - baby pose to start, then to downward dog, to plank, to cobra pose. 90/90 hip movements, seated groin stretch, push ups, world's greatest stretch, hip opening stuff I see on Youtube. Push ups.

10 minutes of ab work -  seated knee tucks, swimmer's kicks, hollow abdominal poses, push ups, planks, side planks, alternating heel touches, frog crunches, hamstring bridges. Push ups.

10 minutes of arms, shoulders and standing hamstring work. Banded arm curls, banded overhead presses, push ups, standing hamstring stretches. Some TRX squats and double arm face pulls and bodyweight rows. Push ups.

The cardio sessions were SHoveLWODs. (I'm going to trademark that spelling of it, by the way ... we got like 30 cm of snow on us over the last five days. Great for reading, squishing Zerg and yoga. Also a much coveted snow day as well. But the Apple Watch was slapping me on the back for everything I did this week while covered in snow.  

Feb 2 to 8

 

This could be a pic of me, but I don't do hollow ab poses with socks

A pleasantly boring week for my fitness journey this week. Lots of two a day sessions working on mobility and strength on the mat in my garage gym. I did have to get out on Thursday and replace an iPhone charging cord and came across one item on my wish list - a massage gun recommended by another rugby playing kettlebell enthusiast. It was on sale for forty bucks and so I grabbed it and took it home.

A revelation in recovery help. Oh my goodness, I had it on my hip/quads for  ... let's say ten minutes ... and it was such a benefit to release and recovery. Honestly, just wow. 

I wish I could tell you that I woke up Saturday morning and all was well, but somehow my right ankle got twisted into a pretzel while I slept and I woke up with it inflamed. Had to get stuff done before a major snowfall came, so I soldiered on. But so annoying to have my hip not hurt and something else get in the way of enjoying an average busy Saturday.

Morning sessions are still:

Alternating heel touches for the win

10 minutes of hip and shoulder mobility - downward dog, to plank, to cobra pose. 90/90 hip movements, seated groin stretch, push ups, world's greatest stretch, hip opening stuff I see on Youtube.

10 minutes of ab work -  seated knee tucks, swimmer's kicks, hollow abdominal poses, push ups, planks, side planks, alternating heel touches, frog crunches, hamstring bridges

10 minutes of arms, shoulders and standing hamstring work. Banded arm curls,, banded overhead presses, push ups, standing hamstring stretches of various yoga poses and things that I recall from Wrestling and Rugby sessions in the past. 

Evening sessions tend to be just the first two 10 minute blocks, sometimes intertwined but no arm/shoulder work in the evenings. Just don't need that stress. 

Jan 19 to Feb 1

 

Don't laugh, it was harder than it looks

To my loyal readers - sorry man, this is never a good time of the year, kind of stressful at work and lazy moments on the weekends. Whatever, things will be the way things will be.

All morning sessions done, all exercise circles closed, all standing circles closed. I just didn't want to get out into the cold and go for a swim - edit what a lame excuse. 

I did do some thinking on this topic and will be switching things up. I did a retirement planning workshop and I need to get back to my Vision Board - which I literally just reworked- and focus on making those things come to reality. 

To that end, I'm doing better on my Fitness, not necessarily my desire for limitless cardio but at least my mobility is much better than last year. Certainly my shoulders like the yoga and stretching and the not swimming. Rotator cuffs are grinning to each other as I type this. I will continue my careful exploration on "Adventure" as well. Various RV and Outdoor Shows are this month and next - I plan on attending and learning just a bit more than I already know. Come April and I'd like to be out on Lake Ontario in a kayak and my protective gear. Hypothermia is not my kink.

I had to change "Side Hustle" to "Side Hustle and Retirement" - as there were so many things I got flicked in the head with while sitting in a workshop to that end. Finding important papers and certificates is the easy part and sending copies to where they need to be. Planning the who's and wheres and the whats is the stuff I should be thinking about next. I'm honoured that I even get to consider ending my career with my current employer and move on to way better stuff. 

I also had to alter "Culinary Arts" to "Nutrition and Culinary Arts" as I need to get a hold of what I stick in my mouth. I always knew the adage that you can't out train a bad diet, but I never really lived it. Well, I should really start looking at living more intentionally and with a focus on my heart health. No scares yet, <<knocks on wood>>  but I know the days of eating like a teenager are going to come home to roost. 

These help my hips: BJJ leg pummelling

The last two are staying the same: "ASL"  and "Writing and Blogging". I should carve out some time for the first one as hearing loss is catching up to me. I do make time for writing every day and I have to blog for work - I just need to keep developing increasingly sophisticated skills for the future. 

In any case, morning sessions are looking like this:

10 minutes basic mobility - 90/90s, baby pose, push ups, one leg out hip stretches, classic groin
stretches, warrior one poses, starting to work on hand stand pose as well.

10 minutes ab work - seated knee tucks, flutter kick, BJJ leg pummelling, side lying leg lifts, back lying wipers and more push ups

10 minutes arms and shoulders - banded curls and overhead presses, TRX aided squats and face pulls, TRX curl ups and more push ups. 

Jan 12 to 18

Shoulder mobility is important

Something weird just happened to my keyboard. Odd that. Anyway, got a pair of push up handles this week and started using them - they are nice - helpful with all kids of bodyweight poses and presses. I also got a yoga pillow in the garage gym as well - helpful for mobility in the mornings.

Which brings up doing mobility in the evenings, too. I did get at least one swim in this week in the evenings, but stayed at home and did an evening session in the garage gym of mobility/bodyweight training instead of HIIT or swimming. Not sure I'm able to connect attaining the "boundless cardio" goal I have with mobility training, but I slept just as well and moved a little better.

I also heard back from the lab coat about the x-ray. Seems my hip hurts. "Marked joint space narrowing" and "marginal osteophytes" ... seems I have to go for swims, start to doing some mobility training, recover from chronic injury and overuse as well as aging and wear. 

When people say "You are doing everything right." ... I seriously want to rattle their ancestors. 

So ... just to mention it, I did do mobility training every day this week and went for a swim once. 

"You are doing everything right."

Jan 5 to 11

Yup, had this on the screen for the HIIT sessions

Not a bad week over all. Closed the rings three times so far and got back to HIIT sessions as well as getting in to the pool this week. A bit of snow and really cold kept me from hikes - and my hip ain't being nice these days either. 

HIIT sessions were pretty ordinary with getting rounds of these done until I got to 30 or 35 minutes:

3 minutes air bike

2 minutes kettlebell swings/cleans/snatches with the 12 kilo bell.

Nothing daring there, but basic cardio. Gloves on the kettlebell were a necessity for these old hands.

I did the morning sessions barefoot in a rather chilly garage gym this week - I did wear a hoodie and shorts so I looked like a teenager, I guess. Ah well, whatever. 

I do like the quiet for the AM sessions but need a movie on in the evening sessions. Shrug, I can handle that. 

Dec 30 to Jan4

 

A bit hazy, but it is correct

Holidays / vacation / recovery time continued this week. It was nice to be able to sit at home and listen to the rest of the family hack up their lungs. Quite pleasant. I did get a chance to hike a few times in the local provincial park, get in the pool twice and hit my morning sessions every day. I even did the correct date on January first, 2025. 

I even squeezed in some work time here and there. Had a lovely family NYE celebration and generally tried to recover from stress and prepare for what is next. I did get two RV weekends booked, and made myself a promise that I would get a kayak out onto water for at least one of those weekends. 

On a sad note, my Apple Watch fell off and the screen smashed enough while getting a couch to the curb this week. I thought it would be fine and wore it into the pool the following day, but ... the water just got in and that was enough. I got on to Fb Marketplace and will be off this afternoon to pick up another new-to-me replacement. 

Morning sessions went like this:

10 minutes hip mobility, general mobility, push ups. Did three rounds of each. 

10 minutes ab work- hollow holds, swimmers kicking, seated knee tucks. Dead bugs as well. 

10 minutes TRX squats to face pulls, banded curls and overhead presses, banded lateral raises.