Shotokan

Day Twenty seven - April 23nd: Morning workouts have been consistent but there is a always some variables. The night workout was some light kata but I was still feeling the aftermath of yesterdays chiropractor adjustment. Apple Watch Goals: Move - 738 / 620 Exercise - 41 / 35 Stand - 15 / 12 Day Twenty eight - April 24th: No morning workout on the weekend but a great Zoom Karate class made up for it. Working on some old techniques a little different way has made me realize how far I have come in the last six months. The only downside of not training in person is that I cannot test how much more power I have on a partner. The connection from the floor and the power being generated from the core feels incredible and better than I ever felt it in the past. Apple Watch Goals: Move - 632 / 620 Exercise - 57 / 35 Stand - 13 / 12 Day Twenty nine - April 25th: No extra Karate workout today but some good kata training and core work. A bit behind on the move goal but most of it was made up in the hour of training at night. Apple Watch Goals: Move - 579 / 620 Exercise - 64 / 35 Stand - 15 / 12 Day Thirty- April 26th: The morning workout went well and then I did the same for the night workout along with some hip and core work. Apple Watch Goals: Move - 678 / 620 Exercise - 66 / 35 Stand - 16 / 12 Day Thirty-one - April 27th: Morning workout started the day and the night workout was more core training and mobility work. Apple Watch Goals: Move - 692 / 620 Exercise - 45 / 35 Stand - 17 / 12

All good thanks. I think it was lack of sleep and three really hard workouts in two days. The work stress was getting to me and the combination of pushing myself too hard made my body self correct. That's the amazing thing about the body, it forces a shutdown and a reboot. My energy levels have been a little down overall but I started waking up earlier to get to work sooner and then leave earlier. I only changed it by 30 minutes but it's taking a little time to force myself to go to sleep earlier.

Day twenty four - April 20th: Morning workout was better but still not back to normal. Legs were a little shaky and power was down but it was better than yesterday. The night workout was a repeat of the day workout and little better overall. Apple Watch Goals: Move - 515 / 620 Exercise - 23 / 35 Stand - 15 / 12 Day Twenty five - April 21st: Better morning workout and pretty much back to normal. The night workout made up for the last two days and it went much better with a good amount of kata work. Apple Watch Goals: Move - 777 / 620 Exercise - 57 / 35 Stand - 14 / 12 Day Twenty six - April 22nd: The morning workout was good even though it was an hour earlier since I had to be at work early. The night workout was decent overall. I saw my chiropractor for an adjustment and it had some impact on my workout, like it always does, but the kata training was good considering the adjustment. Apple Watch Goals: Move - 801 / 620 Exercise - 59 / 35 Stand - 16 / 12

Day twenty three - April 19th: Morning workout was okay but I was a little stiff and I thought it was from the training over the last two days. Around 4 pm, I ended up with the chills and major body aches so no training at night unless sitting in a chair with a blanket is considered training. Apple Watch Goals: Move - 494 / 620 Exercise - 22 / 35 Stand - 15 / 12

Day twenty - April 16th: Morning workout as usual. Night workout was some light kata training and some stance work. Apple Watch Goals: Move - 732 / 620 Exercise - 43 / 35 Stand - 15 / 12 Day Twenty one - April 17th: Morning workout before work on Saturday. The night workout was a great home Karate class. My body was moving better than I remember. Apple Watch Goals: Move - 896 / 620 Exercise - 88 / 35 Stand - 12 / 12 Day twenty two - April 18th: Another good training day except for being up at 5 am for work. Not that the work thing was bad but I am not a morning person. Either way, zoom class at noon was awesome and some more home training later the same day made for a good workout day overall. Apple Watch Goals: Move - 1097 / 620 Exercise - 120 / 35 Stand - 15 / 12

Day nineteen - April 15th: The morning workout was back to normal. The night workout went better than expected. I did some training to music, I haven't done in a while and my katas felt great. It's not that my other workouts haven't been good but the kata training today was at a higher level than before. Apple Watch Goals: Move - 698 / 620 Exercise - 41 / 35 Stand - 16 / 12

Day eighteen - April 14th: The morning workout a little off for some reason. The night workout was some light kata and a few techniques. Hips were tight for some reason, maybe the weather change here but either way, there was some training going on. Apple Watch Goals: Move - 686 / 620 Exercise - 40 / 35 Stand - 16 / 12

Day seventeen - April 13th: Good morning workout today. The night workout was a dumbbell circuit and core training. I have noticed over the last few months or longer that my week day workouts are fairly short overall but they must be helping because my weekend training is going well. Apple Watch Goals: Move - 737 / 620 Exercise - 50 / 35 Stand - 16 / 12

Day sixteen - April 12th: Morning training went well and I added a third kata the mix. The night workout was hips, glutes and core. Apple Watch Goals: Move - 699 / 620 Exercise - 50 / 35 Stand - 15 / 12

Day fifteen - April 11th: Training alone again today with my own Karate class. It only lasted about 40 minutes but I got in some great kata training. It felt good to go all out for the first time in a while. I noticed that my power is up, my posture is better and my hip action has really improved. I ended up recording most of my workout and it didn't look bad but I still need some more stance training. I followed that with a dumbbell complex, the core workout and some stretching for finish up the day. Apple Watch Goals: Move - 803 / 620 Exercise - 82 / 35 Stand - 15 / 12

Day fourteen - April 10th: No morning workout but two Karate classes made up for nothing in the morning. Lots of good training and a lot of focus on the stances and hip movements for different stances. Apple Watch Goals: Move - 1007 / 620 Exercise - 137 / 35 Stand - 13 / 12

Day thirteen - April 9th: Same morning workout again but it felt better than usual. The night workout was some lower power kata with a few other techniques thrown in but my energy was low. Apple Watch Goals: Move - 786 / 620 Exercise - 38 / 35 Stand - 15 / 12

Day twelve - April 8th: Same morning workout. The night workout started with some glute and hip work then back to core. The rest was smooth Karate techniques letting the body throw the arms for the techniques. This relaxed execution feels so effortless but it's also one of the bigger challenges I have worked on in my Karate training. Apple Watch Goals: Move - 666 / 620 Exercise - 53 / 35 Stand - 16 / 12

Day eleven - April 7th: Same morning workout. There seems to be a pattern here. The night workout was the core workout again. I was able to push it harder than the first day and was more challenging but better than the first day. I am surprised in the areas that I need to improve. All these years, I thought that I my core was on area that didn't need much so the new challenge is welcomed. Apple Watch Goals: Move - 702 / 620 Exercise - 38 / 35 Stand - 16 / 12

Day ten - April 6th: Same morning workout. The night workout was pretty much all kata. I think I went through a dozen katas, not a full speed and power but more flowing and smooth. I really like doing these type of workouts because it focuses on the movement and not the overall form. Apple Watch Goals: Move - 642 / 620 Exercise - 36 / 35 Stand - 16 / 12

Day nine - April 5th: The morning workout was same as usual and for the night workout I started a new core workout by Tommy Morrison. It's really simple but it helped me find some weaknesses in my core that I didn't think I had. The approach is simple and it's all common movements but the four elements that he explains is making me work harder than I expected. Apple Watch Goals: Move - 641 / 620 Exercise - 54 / 35 Stand - 15 / 12

As I get older, my ego shrinks more each day. I used to chase the "good job" when training but now, I am chasing what feels right more than is it text book perfect and what someone wants to see. This has really changed my entire mindset both in working out and other areas. I am learning to go with what I think I need each workout. I have learned that my morning workout starts with a mobility warm up two katas to start the day. As long as i do the warm up and the katas, the rest is extra credit. I might do another kata or some Iaido or Jo work and then I start the day. The night time workout is based on what i have left in the energy tank. This could include kata, some band word, core work or whatever I feel I have the energy to do and what parts of my body need some attention. Tonight I needed some glute work, along with my core and some loose Karate techniques where I am trying to relax more between the techniques and let my body motion move my arms. I still have focused Karate classes but the rest is what I need at the moment. 🙂

Day eight - April 4th: Today didn't go as planned. I was planning on working out late but a nasty headache changed the plan. I took a short nap and felt somewhat better but I was only able to muster a short workout with a few katas and some jo training. Apple Watch Goals: Move - 434 / 620 Exercise - 21 / 35 Stand - 13 / 12

Day seven - April 3rd: Lots of Karate and mobility training today. My home Karate workout went really well and I had some extra hip action that we smooth and loose. The second workout was a mobility program that I bought from Tommy Morrison. I found that my hips are much tighter than i thought they were, even though they felt good earlier. I have a lot of work to do but at least I know where I am. My Apple watch glitched during my Karate workout and didn't count my move goals so it's short by about 250. Apple Watch Goals: Move - 650 / 620 Exercise - 131 / 35 Stand - 15 / 12

Absolutely. They seem to be a self correcting movement. If you lean, your body will tell you, if you don't tighten your core, you will bobble and if you don't walk with purpose, you will stumble. They remind me of walking plank. It's a great exercise and even though it is so simple, the entire body gets a workout. I like to switch things up and do uneven carries with different weights in each hand and them switch hands and repeat.

Day Six - April 2nd: Good morning workout today. The katas went well after the warm up today. The night workout was a little more kata work, some simple core work and farmers walks. Apple Watch Goals: Move - 642 / 620 Exercise - 42 / 35 Stand - 15 / 12

Day five - April 1st: The morning workout almost didn't happen because of any early meeting but I was able to squeeze it in. Tonight's was some band work and mobility training. I really like working with the bands. The resistance change throughout the range of motion makes the workout much different than the weights or body weight only and I find myself using them more often than all my other workout toys. Apple Watch Goals: Move - 790 / 620 Exercise - 57 / 35 Stand - 15 / 12

Day four - March 31st: Today started with no morning workout since I took today of work. I had to do some makeup training tonight and ended up getting in a solid workout. It started with my normal morning training routine and then I did a strength workout. I have been having some issues with my shoulders so it started with some delt work and a bunch more. Bent over db laterals - 3x5x15 Side laterals - 3x10x12 Push ups - 3x10 Bent over db rows - 3x20x10 Body weight squats - 3x10 Body weight toe raises - 3x10 Lying band side leg raises - 3x10 Glute band bridges - 3x10 Lying band clam shells - 3x6 Lying band high knees - 3x6 V-sit - 3x30 seconds Ab wheel - 3x6 Plank - 2x30 seconds The workout only lasted an hour but it pretty much wiped me out, which wasn't a bad thing. Apple Watch Goals: Move - 645 / 620 Exercise - 61 / 35 Stand - 15 / 12

Day three - March 30th: Same morning mobility and kata training and more kata training at night. The kata training is going well overall. Since I am not forcing the techniques, the efficiency and power has gone up. Apple Watch Goals: Move - 680 / 620 Exercise - 42 / 35 Stand - 16 / 12

Day two - March 29th: I am still doing my work day training in the morning with a simple mobility / warm up and some kata. These short morning workouts have done so much for not only my Karate techniques but also helping me clear my head before starting the work day. The night time workout was some time on the elliptical. I haven't used the elliptical in a long time and it felt good to get in a workout using it. Apple Watch Goals: Move - 673 / 620 Exercise - 43 / 35 Stand - 15 / 12