Rick's Blog

Okay worked late instead of working out down at the Canada place Fitness centre, but I was determined to do some Yoga.

I sat down with Shiva Rea’s “Fluid Power Vinyasa Flow Yoga” DVD and the very cool selection matrix to create my flow with every intention of keeping it to about 30 minutes or less because I was tired.

Didn’t stay under the 30 minutes.

My Fluid Flow Workout

Pranayama With Chanting 9 minutes This is a breathing meditation with chanting – not my thing.

Spiral Meditation 7 minutes this is the Intu-Flow like warm-up and I like it.

Dancing Warrior 1008 preparation 12 minutes okay some real fast flows here and I got lost but it was fun and tough (at least for me it was tough).

Mandala Namaskar I — 11 minutes Another fast flow moving 360 degrees and I got lost in some of the moves again and again it was fun and tough.

Water Core 10 minutes Ahh something I had seen before from my Core Abs DVD a nice core workout

Prana Yoga Slow Wave 12 minutes this was a very nice slow movement unwinding the body and working on feeling the wave.

Fluid Systems Meditation 5 minutes think standing breathing Qigong with flowing arm open and closing – I enjoyed it.

Shavasana 5 minutes ah corpse pose something I could do – deep relaxation.

Total workout: 71 minutes.

I would like to get better at some of these flows so I will try them again but I think I will at replacing the chanting meditation at the start with maybe Prana – haven’t tried that one yet.

Doing Yoga is great for the body and deflating any ego that might be around.

10

Tiny kid’s class but had lots of fun.

Adults we worked on Sanchin stepping to work off of the grounding from Monday’s practice.

Went into a body pivot to avoid a strike using Sanchin arm position.

Then added a body wave shoulder movement to make the position a strike.

Then added that coil spring into a second strike.

Trying to get the guys to understand they need to get quicker without getting faster – by that I mean if you step to avoid a strike you create distance and to counter you must cover that large distance = time.

If you pivot you create less distance but still some and again that = time

But if you pivot with a spinal wave you stay real tight and CQC leaving very little distance to be travelled = speed.

Add to that the rebound off the coiled compressed strike and you = more speed.

I need to get them closer so I created a drill where you cross your arms over your chest tips of fingers at your shoulders. Then your partner begins to feed you rights then left crosses to your upper chest.

As they come in your body pivot using the outer hand (opposite to the incoming strike) to roll and redirect but keep it tight and then alternate hands as they strike.

Creates a TIGHT wauke drill.

Then and the body wave pivot to stay even tigher.

DO NOT LET THE HANDS WANDER OUT AND AWAY>

Then as you use one hand in this tight drill to redirect roll the other shoulder and bring the elbow up and over to the head (CAREFULL IT COMES FAST!)

The headed home and YES I did a Yoga work out.

I used Shiva Rea’s “Fluid Power Vinyasa Flow Yoga” DVD to create a flow:

Spiral Meditation (7 minutes) very dance like Intu-Flowish movements working with circular and spiral waves.

Kalari Vinyasa (8 min) based on movements from the Indian martial art Kalarippayatu – very fast flow.

Mandala Mamaskar II (10 minutes) a circular pattern to open the hips and is another very fast flow.

Shavasana (5 minutes) breathing relaxation meditation.

A nice fast 30 minute Yoga flow.

9

Worked late but did do Ageless Mobility 80 minutes – awesome DEEP mobility work. My Yoga DVD for the night.

8

Okay so worked the lower belt guys through Ink Grinding to re-establish some good grounding.

Took that exercise into a grounded strike.

Showed how the grounded strike can come off a loose light position.

Showed how the grounded strike is really a loose coil so you can “spring” from it to another target or another strike.

The took this into the empty hand vs. knife to be loose enough to pivot and avoid as we strike GROUNDED and spring off that strike to close with the next strike then a third angled to raise the aggressor and off balance them to set them up for the takedown and finish.

Then off to home and to return to the start of my Yoga journal and did the DVD by Natasha Rizopoulos “Yoga Step By Step Bending & Twisting Poses for Flexibility”.

Ink Grinding:  http://www.wilsonkarate.com/forum/viewthread.php?tid=1300#pid8808

7

Ah Sunday the day I usually have as a no intensity day doing nothing but resting.

But this morning had a fantastic two hours chasing Granddaughter Tia around – so darn cute. Missed seeing my other granddaughter Makayla as they are coming into town tomorrow for an appointment (the next grandbaby) but could not get in today.)

Then tonight very tired total lack of energy BUT there is that trying to do a Yoga tape a day thing.

And being the weird guy I am I did not pick a short one but rather Shiva Rea’s “Flow Yoga for beginners” 70 minutes.

Which by the way you should never do after having a snack – oh compress that stomach………….

This is a great DVD and I think will be perfect for breaking me in.

70 minute so I should also work in an Ageless mobility workout one of these nights as it is only another 10 minutes and I see it as another Yoga form.

This is a recommitment to losing the rest of my excess weight. Lost 50 pounds then gained some back and now pushing to go beyond where I went last time.

Need to just stay away from all those tasty foods with sugar that is so bad for us.

And fried foods etc………………………

COMMITTMNET!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! arghhhhhhhhhhhhhhhh.

6

Intu-Flow

We all did Shiva Rea’s “Creative Core + Lower Body.”

The worked empty hand vs. knife with Rav

5

Okay worked late and had some dinner down at work with my lovely wife Andrea who was working even later.

Went down to Canada Place Fitness Centre and hit the floor to workout about 7:00 p.m.

Did a basic short  Intu-Flow — 15 minutes.

Did some knee work.

Did some Hip opening work.

Did the back bends over the ball work.

Did one round of Forward Pressure for fun.

Did some Shinbox work.

Did one basic round of Be breathed spinal rocks (50 fast).

Did Kata for about 15 minutes.

Hammered the heavy bag with a variety of elbow strikes for about 10 – 15 minutes.

About 8:15 went back up and worked until 9:00 p.m.

At home I did not want to lose my momentum so around 10:30 p.m. I did Shiva Rea’s “Creative Core + Lower Body.”

Feeling virtuous………………………

Worked late then headed to my daughter’s place to help pack up some stuff to get it out of the way while some work is being done in her apartment building.

I was tired but glad to be able to help out. My daughter asks for very little so it is a pleasure to help when we finally can.

Tired, yes , but I have this desire to see how many consecutive days I can go doing a Yoga DVD.

So tonight I tried out my other new DVD Shiva Rea’s “Creative Core + Lower Body.”

I have a number of good Yoga tapes now so I am going to try and alternate them through.

Oops forgot I also did a short Intu-Flow (15 minutes) after the yoga.

Had a very nice lady trying out the class. She had done Uechi in Japan. So we were a little different but she did great and I hope to see her back for another class.

Walked her through a number of different things to show her what we do – maybe too much for one night I get carried away with an enthusiastic student.

Then came home and did my new Shiva Rea “Flow Yoga for beginners” DVD 65 minutes long. This is a different workout for me because it is not really as strenuous as the Abs tape in some ways BUT it pressed my body through a great series of things it just cannot do well. Not that I was not done at the end but I think my body had just come to the point that said – “no more I can’t bend like that.” LOL

I think this is a DVD that may just help me move on to some of the harder poses that are just not in my grasp.

I also received her “Creative Core + Lower Body” which I am watching now. Looks like another great challenge.

Intu-Flow

Shiva Rea’s “Creative Core Abs”