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My CORE DE FORCE Journey (Days 8-14)

11/28/2016

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 "Fitness is not about being better than someone else...it is about being better than you use to be." ~ Unknown

Day 8: MMA Shred, Core Kinetics and 5 minute stretching at night
My moves are better.  Two things have helped me this time: 1) I remembered to slow down and 2) I focused on Jessica, the person who does the modified moves.  I noticed that I would try to do what the other more advanced people were doing if I took my eyes off of Jessica.

This is the first time for Core Kinetics and I am really excited about it.  I also did the PM stretching for the first time and I really think this will be a night time routine for me even after I have completed Core de Force. I know the 5 minutes will certainly pay off.

Day 9: Power Sculpt and 5 minute stretching at night
In every Beachbody program I have done, there is at least one day that I do not look forward to...this is the one in Core de Force!  A lot of the moves in this session are pretty challenging for me.  So, I see what muscles are being targeted and I substituted an exercise that I can do that works the same muscles.  As I get stronger, I'll do the suggested ones.  I remind myself that it is not a 50 yard dash, it is a journey and I can always repeat the program.  

Day 10: MMA Shred, Core Kinetics and 5 minute stretching at night
I realized that I am not watching the clock as much!  Improving?  Yes!!!

Day 11: Dynamic Strength and 5 minute stretching at night
A challenging day for me...a lot of lunges and my right knee makes this day difficult at best.  I must admit, it is frustrating but I remember athletes who have overcome much more than a painful knee.

Days 12-14: MMA Power, Power Sculpt, Active Recovery and 5 minute stretching at night
You know the saying, "Life happens"?  Well it certainly did in this case.  I am in Doha, Qatar awaiting the birth of our 9th grandchild.  As it turns out, my Core de Force journey was put on hold for a few days...our grandson was born on 18 Nov!!

 I did some exercising but it was very minimal.  But, as I mentioned earlier, I am on a fitness journey and it may slow down at times but it doesn't stop.

I am almost half way through Core de Force.  Who knows, there may be more interruptions and then again, maybe not.  Let's see what the next week brings.


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My CORE DE FORCE Journey (Days 1-7)

11/27/2016

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Before pushing play I made sure I had my before pictures and other stats.  Furthermore, I noted how I was feeling physically.  I don't know about you, but more often than not, when I start an exercise program, I hop on the scale and that was it (now I know better).  I judged my success or lack thereof on one number and one number only...my weight.  I now know that my success is so much more than what the scales say.  So, remember to get your before picture and your measurements (chest, arms, waist, hips thighs etc.) I promise you, you"ll be glad you did when the 30 days are up.

MMA Speed (Day 1)
The moves are tricky but I know I can learn them.  As always, I have to be very careful with my right knee.  Get this, because of my right knee challenge, I have to modify the modified moves.  But I keep thinking about the young men and women I see who have lost limbs but they are incredible athletes.  I struggle a lot because of my knee but I keep telling myself, "I will get better."  

Dynamic Strength (Day 2)
Oh my goodness! Did I push the wrong lesson?  Did I read the calendar correctly?  This has got to be the Advanced/Advanced program!!  What have I gotten myself into?  I made a commitment to myself...I will complete the entire 30 days.  How in heavens name will I get through it when Day 2 is kicking me like this?  Just as I am thinking this I hear Joel and/or Jerico say, "You don't have to kick so high. Learn the moves."  I settle down and decide that I will start where I am and do what I can.  I WILL learn the moves.  I got through Day 2...sort of.  I said I would do the entire 30 days and I will.  

I learned something today.  I learned that I REALLY need to work on my balance.  I didn't think I had a challenge with it until this workout.  I enjoy exercising and I have done cardio, weight training and stretching.  But, I have NOT done anything on a regular basis to work on my balance. 


Everyone from doctors to personal trainers will tell you that you need to work on your balance.  If you’re in your 40s, 50s or early 60s, like me, you probably move through life without even thinking about a decrease in balance.  But studies show that balance declines with age, especially if the complex system that governs it isn’t challenged regularly. For most of us, it isn’t.  As you reach your 50's, if you have not worked on your balance and muscle strength, you are more likely to have a fall because of poor balance and muscle weakness.  After realizing that my balance has indeed decreased, my plan is to work on it by doing Tai Cheng.

MMA Speed (Day 3)
I'm still struggling with the moves but I feel better about how I am doing.

Power Sculpt (Day 4)
Tough but I am hanging in there

MMA Shred (Day 5)
I am feeling much better about the moves

Dynamic Strength (Day 6)
There's only one word that entered my mind when I saw this on the calendar again...NOOOOOOOO!  I'm just being honest.

Active Recovery (Day 7)
I didn't know what to think but I loved this.  It is done in such a way that all of the moves now make sense to me.

There is a note on the Core De Force calendar that I am just seeing and it is so important.  It says to do the, "5 minute Core De Force Relief Routine before bed to help relieve tight and tired muscles and prepare for the next day's workout."  Because I am just seeing this, I had not done this routine.  Guess who will be doing it from now on?

Stay tuned for the next 7 Days of my Journey Through Core De Force!

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Start Conquering Clutter Today

11/7/2016

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"Clutter is not just physical stuff.  It's old ideas, toxic relationships and bad habits. Clutter is anything that does not support your better self."
​~ Eleanor Brown

When you hear the word "clutter" what comes to your mind?  Do you immediately see your closet and the images of all the clothes in it but yet, you have nothing to wear?  Or, do you see your desk with stacks of mail and papers on it and remember how you have shuffled it at least ten times but the stack just gets bigger?   How about this, have you ever opened your kitchen cabinet and plastic containers fall out or worse yet, a pan tumbles onto your toe?  Perhaps you can"t relate to any of this because "clutter" isn't a part of your lifestyle.  If you get the "shakes" when you hear the word "clutter", then you"ll want to continue reading.

I wish I could tell you that I am "clutter-free".  Unfortunately, I"m not.  It is a constant struggle for me.  But, I truly believe that like everything else, a strong support system, or a "buddy system" is a valuable asset for becoming clutter-free just as it is for starting and maintaining an exercise routine.

In order to win a war you must know as much about the enemy as possible.  Let's face it, clutter is indeed an enemy and it needs to be understood.  There are 4 things that you must know if you want to become "clutter-free".  1) The definition of clutter 2) How clutter happens 3) How clutter affects you  4) How to decrease clutter.

WHAT IS CLUTTER?

Webster defines clutter as, "to fill or cover with scattered or disordered things that impede movement or reduce effectiveness." Joshua Becker adds the following descriptives to the definition, "1) clutter is anything that is disorganized 2) clutter is anything that you don't need or love 3) clutter is too much stuff in too small a space."  

HOW CLUTTER HAPPENS

Clutter begins as an idea.  That's right, clutter begins as an idea.  You get an idea to start collecting those cute little figurines to put on that beautiful curio.  Before you know it, you have loaded that curio with figurines and you need somewhere else to put them,  Why? Because you never stopped buying them and each time you see a figurine, you think, "This is a great price for this one."  You get the idea (pun intended)?  

How about this, a friend invites you to lunch.  While at lunch she tells you about a great sell that is going on in the store not far from where you are having lunch.  The "idea" is planted and after lunch you go shopping...you had not planned on shopping but what a great idea.  You go and see a blouse that would go great with a pair slacks you have...and there's one that matches your suit too.  What luck you tell yourself.  By the way, both blouses are great prices so you get 2 of each in different colors.  You are really pleased with the find.  You go home, put the clothes in your closet.  Briefly you think about how little space you have in your closet as you push the clothes tightly together in order to make room for your new treasures.

 How does paper work pile up because of an idea?  It's simple, when the mail comes, the idea you get is to wait until tomorrow to deal with it...so, on the desk it goes.  Each day you do this and by the end of the week, you have a mountain of mail on your desk or worse yet, on your dining room table.

HOW CLUTTER AFFECTS YOU:

PHYSICAL

1.  Increases allergic symptoms because of the build up of dust mites, mold and other allergies
2.  Creates a place for germs to grow
3.  Increases the risk of fire
4.  Increases stress when you can't find something
5.  Depletes your energy

MENTAL

1.  Increases stress and anxiety
2.  Increases the chance of procrastinating
3.  Keeps you from enjoying new things
4.  Can limit your decision making skills
5.  Can keep you from enjoying life NOW

HOW TO DECREASE CLUTTER

In the past I have purchased all sorts of neat gadgets and pretty little bins in order to get organized and eliminate clutter.  Let me tell you, they did not help!  In fact, if anything they added to my clutter problem. 

After a lot of reading and soul searching I have come to realize and understand two major concepts that I must conquer: 1) I need to eliminate the built up of stuff and 2) I need to learn how to let go of stuff that I no longer need or love.  I realized that there is not an organizational system that can help me until I get these two things under control.

WHERE TO NEXT?

"I am an empty nester and I need to declutter."  I would love to have you on this journey with me?  Are you in??
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