JULES’ TRAINING & DIET DIARY FLEXIBILITY, STABILITY AND CLEANSE PHASE WEEK 3 APR 22 – 24


"Each man binds himself; the fetters are ignorance, laziness, pre-occupation with self, and fear. He must liberate himself, while accepting the fact that we are of this world, so that in summer we sweat; in winter we shiver."
Bruce Lee




Third Week of a 4 week Phase: Flexibility, Stability and Cleanse. Had to make last week an active rest week due to the loss of a beloved friend. Broke my diet a few times, but kept it relatively clean, considering. Did make time for Yoga, Walks and some Sword Practice, because I find those things calming. Back on the wagon this week. Cleaning up the diet even more, particularly after the falls in the last few weeks. My only source of Carbs for the next two weeks will be 2-4 servings of fresh vegetables, 1 to 2 servings of fresh fruit, and one serving of steel cut oats with Quinoa and berries. (The berries will count as a serving of fruit.)
SUNDAY APR 22: No MMA Class today. Got to take my time and enjoy the outdoors. Started the day out with a Smudge, Meditation and Seated Yoga Series out in the beautiful Toronto sunshine. Watched a beautiful Downy Woodpecker for a while. Slow Motion Shadow box & Kick Series. Dog Jog to Townson Fitness. Big contrast to the major ice storm last weekend. Worked with a few people. Mostly on Stretching, Rehab and Meditation. Home. Healthy meals. 3 Servings of fresh veggies. No fruit. Stopped by 9 pm. Walked Momo with Cutting Practice. Iaijutsu Draw & Breathe. Old Zatoichi movie to wind down.  
MONDAY APR 23: Slept in a bit. Started the day outdoors in the beautiful sunshine yet again, with a Smudge, Seated Series Yoga, Extended Stretch and Meditation. Followed with a Bodyweight Stability based Workout- 2 Giant Sets each of: 1 Leg Suspension Squats with free leg in rear, with Suspension Flys and Suspension Rows/ Suspension Pistol Squats, with Suspension Push Ups and Suspension Rhomboid Rows/ Balance Cushion Squats, with Push Ups with 1 Arm on Cushion, with Extended Band Rotations/ Alternate Seated Opposite Elbow & Knee Touch on Balance Cushion, with Balance Cushion Hip Bridges, Standing 1 Arm Band Rows, with Standing 1 Arm Band Pushes/ Suspension Low Ab Knee Ins with Suspension Hip Bridges. Followed with a Stretch and then a simple Long Walk. Rested & Ate when I got home.  Healthy meals with 3 servings of fresh veggies. Stopped by 8 pm. Found out about the incident in Toronto, my home city, of a man running down pedestrians, killing at least 10. Put a dark accent on what was a beautiful day for me. Walked Momo. Practiced some cuts with a heavier stick. Focus on improving forearm strength and flexibility. Did quite a bit of writing today. Iaijutsu drawing and breathing practice at home, while I listened to my favourite radio show, focusing on flowing with the breath & less on effort or technique. Meditate. Did a Smudge for the victims of today’s attack. Read to wind down.
TUESDAY APR 24: Started the day with Smudge, Meditate, Standing Series Hatha Yoga and Extended Stretching. Dog Run to Townson Fitness. A few trainees. Then did my own workout focusing on Stability and Flexibility. Same pattern as I started last week, 2 Sets each of: Wobble Board Squat with Hanging Lat & Delt Stretch/ Pull Ups with Standing Groin & Hamstring Stretch/ Wobble Board Squat Twists with Hanging Scapular Rotations/ Dips with Cross Hip Stretch/ Hyperextensions with one leg out to side, with Pectoral Stretch/ Wheel Swoop Flys, with Quad, Anterior Tibialis Stretch/ Hanging Reverse Crunches with Deep Dip Stretch/ Alternating Forward Double Wheel Rolls with Hip Opening Stretch/ Bosu Low Squat Rock side to side, with Low Back Groin Stretch/ Bosu Ball Stretch Sit Ups with Sledgehammer Pullovers, with Calf & Hamstring Stretch/ Deep Bar Push Ups with Tricep and Posterior Rotator Cuff Stretch/ Sledgehammer Sword Raises with Abdominal & Hip Flexor Stretch. Worked with one more person and then headed home. Broke my Fast at 8 pm, after walking Momo and practicing Iaijutsu cutting practice. Small healthy meals over a two hour period. Then stopped. Iaijutsu Draw and Breathe practice. Old Zatoichi movie to wind down.
WEDNESDAY APR 25: Smudge. Meditate. Rested otherwise. Needed it. Sore back, feet and joints. Needed to take a day off. Worked all day on an Intake form for new therapist. Longest and most thorough form ever! Took me the entire day. Did walk Momo and Cutting Practice. Iaijutsu draw & breathe. mediate. Read to wind down.





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