Thursday Practice

 

I could tell it was another washout of a sunrise. I decided not to take my camera rig and instead I shot this with my phone. It was pleasant otherwise. It did start to mist/sprinkle a bit towards the end of my routine.

The Details:

The sunrise was at 6:51, low tide at 6:05. It's 64 here at the house. It's forecast to shower this afternoon.

The Practice:

I started with a round of The 10+ tuned into opening my body, releasing the joints, especially my spine.

Next I did a Round (right side) tuned in to preserve a light energy at the top of my head.

" Rub the neck against the collar"

Next I did a round of Anyo Lima and Chinto Kata tuned in to the correct sequence in Chinto. There were a lot of distractions on the beach this morning during this phase of my routine. I struggled with maintaining my focus.

Next I did a round of Taiji Cane (right side) tuned in to the changes I'm making in Part III (follow through strikes after the whirlwinds) I've decided to keep the end of Part III original. I may change my mind after I acquire these changes. It's more challenging to change things that you've been doing for decades. It's important to go slow and be kind to yourself. Baby steps in the correct direction>>>>>>

I finished with a Healing Qigong before returning to the house. I needed to pick-up the house in preparation for Daisy Maid at 11 this morning.

You're as young today as you ever will be.......

                                                           Moonscape on the Beach

 Here's a few things that I've learned from my nightly oral hygiene routine:

Be  consistent

Do it

Develop the habit of 'doing it'

Don't over think it.

Just do it

As soon as negative internal dialog starts

Don't over think

Just do!

Consistency is the most important thing.

If you were to take 10 year off from oral hygiene you will be unable to make that up. 

You're as young today as you ever will be.

There's no time like the present to start anything that you would like to embody. 

You're as young as you will ever be! 

Today is the day to start. Whatever it is..Just do it!

 

Wednesday Practice

I went to the beach for sunrise practice this morning and I brought my Cannon (#1) and a tripod. I was glad I did. It wasn't a super colorful sunrise....But still!
 

The Details:

The sunrise was at 6:52, last low tide at 5:18. It's 61 here at the house. It was pleasantly warm on the beach which also means more tourists and locals too. It was pretty busy at 7 am.

The Practice:

After setting up my camera gear and snapping a few photos I started with a round of The 10+ focused on opening my body and enjoying moving pain free at 72! FYI - This stuff works IF you do it consistently. 

Next I did a Round (left side) focused on connecting to the horizon, counter balancing and noticing the difference between practicing on the beach compared to practice in my backyard. A very different experience.

Next I did a round of Anyo Anim and Wansu Kata tuned in to the overall quality of my movements.

Next I did a round of Taiji Dao (Broadsword) tuned in to the timing of the movements and the tip of the sword (Walking Cane). 

I finished with a Healing Qigong before gathering my gear and heading back to the house.

Tuesday Practice

 

With guests in the house and plans to drive to Blue Springs early I decided to forgo the sunrise and practice in the back yard again. I'm finding it very pleasant and productive and it fits into the lifestyle of having company. Magic Coffee Table!

The Details:

The sunrise was at 6:53, next high tide at 10:33. It's 57 here at the house.

The Practice:

I started with an abbreviated round of Th 10+

Next I did a Round (right side) focused on connecting to nature

Short work out this morning. I finished with a Healing Qigong and got ready for the drive to Blue Springs.

       Blue Springs - Excellent Manatee viewing this morning. There were 124 of them in the springs. 

The Untold History of Karate

Note: This is a really well produced documentary on the origins of Okinawan Karate but there are a lot of advertisements when you watch the entire piece. A lot!!

Monday Practice

 

Our house guests decided to sleep in after the super early and busy travel day yesterday. We were originally going to drive over to Blue Springs to view the Manatee's. So I had already decided to practice in the backyard. So I stayed with my plan.

The Details:

The sunrise was at 6:54, high tide at 9:58. It's 53 here at the house. 

It was 'see your breath' cold in the backyard at 7 am, but there was zero wind. I had to wear a ear flap hat and gloves to be cozy. The privacy and peacefulness was wonderful. The beach is kinda busy with beach walkers, joggers and cyclists out for a morning constitutional. Practicing on the beach can be very distracting, especially on warm days when the tide is out. I relished the privacy in the backyard this morning. 

The Practice:

I started with a full round of The 10+ focused on #6 'spiraling my spine' and the 3 Swings and Song Gong. 

Next I did a Round (left side) using a metronome set at 60bpm with two tones; 1 & 2 & 3 & 4 & etc.

Next I resumed the rotation of the Anyo and Kata that I taught at The Studio. This morning I was on # 3 (I missed yesterday because we went to Orlando Airport to pick up Genna and Ali.) I did a round of Anyo Tatlo and Seiunchin Kata focused on the quality of my movements and agility.

Next I used my collapsible Jian to do a round of Taiji Jian (double edged straight sword). Focused on the tip. I'm so used to doing this form with my walking cane (heavy and too long) it felt different with the super light collapsible Jian.

                                    A cherished gift from Master Ray Hayward. Bow!

Sunday Practice

 

Shot with my phone as soon as I got down to the beach. The sun is rising earlier and earlier. I'm not getting down there until the sun is already up. It was super clear this morning, beautiful in it's own way!

The Details:

The sunrise was at 6:55, high tide at 9:22. It's 53 here at the house

The Practice:

I started with a modified (less reps) of The 10+

Next I did a Round (left side) focused on the horizon and Nine Joint Harmony. I recited the Taiji Classics during Part I

I finished with a Healing Qigong before returning to the house to get ready to go to the airport to pick up Genna and Ali.

Note:

Genna and Ali fly into Orlando later this morning. They will be visiting until Friday. This may alter my posting to the blog. I'm going to try and keep my training and blogging consistent. Time will tell.

Saturday Practice

 

As soon as I arrived at the beach the sun started to rise above the horizon. I wished I had brought my camera and tripod, but alas all I had was my phone. The photo above is the way my phone saw it, without any post production. 

As the sun rises earlier and earlier I'm having an increasingly challenging time getting down to the beach before the sun comes up. I look out in the backyard in the morning to check for color.  Lately it seems that it's either totally cloudy and grey or super clear without clouds for the rising sun to 'light up'. Still.......Each sunrise is beautiful in it's own way.

Support your local sunrise!

The Details:

The sunrise was at 6:56, high tide at 8:45. It's 60 here at the house. It was a pleasant temperature for training on the beach. There was a mild W S/W breeze, the tide was coming up. I played push-hands with the Atlantic. I only had a couple of close calls; I kept my sneakers dry. Fun!!

The Practice:

I started with a round of The 10+ focused on the horizon and the natures energies.

Next I did a Round (left side) profoundly connected to the horizon, the rising sun and breathing in the sea mist. I bathed every cell in the sunrise/ocean qi. 

Next I did a round of Anyo Dalawa and Seisan Kata focused on quality basics and agility.

Next I did a round of Taiji Dao focused on the timing of my stepping and the end of my postures. 

Next I did Dao basics with my left hand

I finished with a Healing Qigong as I was heading back to the house.

Note:

I headed back to the house to upload a photo and write up this mornings practice for this blog. 

I'm finding the daily journaling of my practice experiences helpful. It sparks contemplation before, during and after the session.

I've getting a lot out of my regular late afternoon Beach Qigong Walks (BQW).

I've been getting to Nautilus Gym for strength training 2-3 times per week. Evidently I'm still able to build lean muscle mass. I takes a bit more effort in you 70's but it is still possible. Yay!

After strength training I've been using the gym's exercise room to practice Staff and Stick basics, weapons forms and Bagua Zhang, along with some bar and floor stretching.  

Friday Practice

 

By the time I finally got down to the beach the sun was already up. The first thing I did was to shoot the rising sun with my phone. 

I haven't seen much color from the house for days, so I haven't been bringing my camera rig. After a few washouts earlier this week and a few super clear (colorless) sunrises over the past few days. I've kinda lost my motivation to bring my camera rig. 

My phone seems to be doing and ok job and it's much easier to take with me and the processing at the house is easier. As the sunrise becomes earlier and earlier I've been having more difficulty getting down to the beach and set up 10-15 minutes before the sun rises. 

In my experience as soon at the sun is up, most of color is gone. 

The Details:

The sunrise was at 6:57, high tide at 8:06. It's 53 here at the house. I dressed medium but I did have my hood up and gloves on initially. The tide was still coming up, so there wasn't much beach to practice on. I did find some semi-firm sand to practice on. I just had to keep and eye out for the highest set of swells because the tide was still rising.

 Frankly I'm so used to practicing on the beach in unstable sand that I practically don't even notice it anymore (almost). My feet and left ankle seems to be able to withstand the instability this season. As long as it doesn't hurt I'd say beach practice is better for Zhong Ding. foot placement and leg/core strength. 

I suspect if I would  restart practicing Bagua Zhang in the loose sand regularly it would irritate my feet (plantar fasciitis) and ankles (achilles  tendonitis). 

These days I'm only practicing Bagua Zhang on more stable surfaces. Years ago I learned my lesson on that. Although I love to practice Bagua Zhang around the parking poles on the beach. My feet and left achilles tendon didn't like it. I find that if I practice Bagua Zhang on a stable surface using Lion Stepping and higher single leg squats I can get a really good round of Bagua Zhang in and not suffer the consequences. My idea is get healthier not un-healthier. Especially as I age....Duh!

I love practicing by the Atlantic Ocean, looking at the horizon. This morning marks my 104th Sunrise Beach Practice (SBP) this season. I started doing SBP's last season when I did a full 6 months of them. The difference is notable and difficult to convey. It's the experience of it all and the way it changes your personal frequency. If'n I could only bottle it! 

With gratitude and appreciation....

The Practice:

I started with a full round of The 10+ focused on feeling the result of 40+ years of consistently doing them. I highly recommend them to anyone interested in their health and or develop and maintaining martial skills.

Next I did a Round of Taiji  (right side) focused on "Stimulating my qi like the beating of a large drum and retaining the qi internally in calm contemplation." 

I also focused on noticing and using the counter balancing that's throughout the solo form. I've been regularly using the counterbalancing to assist my balance in the loose sand all season. But today I stayed focused on it and noticed how wide and deep my empty stepping has become. Without physical effort! So cool!!

Next I did a round of Anyo Isa and Nihanchi Kata focused on adjusting techniques and sequences. 

Next I used my dragon canes to do a round of Taiji Double Saber (Dao) focused on shoulder health and agility. 

I finished with a Healing Qigong before returning to the house.

I had a productive video conference call with Jeff from 8-9 (every Friday).

Jeff and I did a bit of work on Anyo Isa and Apat and Sunsu Kata.

Afterwards I went out back and reviewed the ending of Sunsu Kata; I did several iterations of the ending.

                                                                       Beach Art

Thursday Practice

                             A few moments before the sun appeared. Shot with my phone.

The Details:

The sunrise was at 6:58, high tide at 7:25. It's 50 here at the house.

 The tide was high and still coming up. It was cool but not windy. The beach was virtually deserted! Yay!!

The Practice:

The tide was coming up and there was very little beach to practice on. I ended up doing my warm up (The 10+) on the 'shelf' so that I was back and up enough to not get my sneakers wet. 

Next I did a Round (right side) on the beach (off the shelf) in sugar sand. It's a build up of wind blown sand from yesterdays wind. I'm used to practicing in loose sand and I'm unconsciously adjusting accordingly. 

Next I did a round of Anyo Walo and Sanchin Kata focused on quality basics, relaxed balance (zhong ding) and agility.

Next I did a round of the four Modern Arnis Cane Anyo (Isa, Dalawa, Tatlo, Anim) on right and left sides. 

I finished with a Healing Qigong before returning to the house.

Note:

I saw Marty (it's Thursday) and he stopped to chat for a few minutes. He also likes to get up and going early in the morning. I also saw one of the regular beach walkers. I see her regularly and we say hi and wave. I don't know her name yet, but I suspect that a conversation will eventually occur. In the meantime a wave and a smile has the correct energy. 

Connecting with other folks that like to get out to the beach at sunrise is helpful. It makes overcoming the inertia and difficulties (internal dialogue) that arise when you attempt to exercise on the beach as the sun is rising. 

Wednesday Practice

 

Shot with my phone camera a few minutes after I got down to the beach. As the sunrises earlier and earlier I'm have an increasingly difficult time getting down there 10-15 minutes before the sunrises which is usually when the best color is happening.

The Details:

The sunrise was at 6:59, high tide at 6:40. It's 50 here at the house. There was very little breeze this morning. It was so light I couldn't really tell you where it was coming from. The tide was high and there was very little, but enough beach to practice on. I ended up practicing in semi-soft sand. The cool weather and the high tide kept most folks off the beach. I love the privacy when the weather and tide keep most folks home. 

The Practice:

I started with a round of The 10+ to warm up and get my head into the practice. I focused on my connection to the Atlantic, the horizon and the earth. Expanding out as I open my body, connecting all the way to the horizon I felt profoundly connected to the energies of nature. 

Next I did a Round (left side) focused on the line from foot, to leg, to waist, to spine, to arm, expressing Jin in my fingers and vice versa.

Next I did a round of Anyo Pito and Sunsu Kata - I kinda lost track of linking up the 6th forms in their respective systems. I think I missed Anyo Tatlo? I'm really not sure, but this morning I realized that I had to do Anyo Pito again in order to get the 1-8 forms linked up. I'm back on track! It's my effort to keep all the sequences up to snuff so that I'm able to calibrate exactly what I'm focused on during that particular iteration. In order to advance these form it's imperative to have the sequence evolved to a point that it takes little to no conscious effort. Consistency of practice is imperative. 

Next I used my walking cane to do a round of Taiji Cane focused on agility and flow.

I finished with a Healing Qigong before returning to the house.

I stopped to chat with Mary Kay on the way home. I'm going up to Gaff's in a few moments to stock us up until Genna and Ali come this coming Sunday afternoon. Genna is a vegetarian so we'll have to negotiate around the meals. We'll make it work!

Tuesday Practice

The sun was already up when I got down to the beach. It was clear, thus cold, but not much color once the sun rose. Luckily there was only a slight north breeze. The tide was medium high that, along with the cold temperature, kept most folks away from the beach this sunrise. 
 

The Details:

The sunrise was at 6:59, the last high tide was at 5:52. It's 48 here at the house. I'm going to dress for a cold morning on the beach. I was right it was cold and the beach was mostly deserted.

The Practice:

After using my phone to snap a photo. I started with a full round of The 10+ focused on consistency and opening my body. It felt good to be profoundly connected to natures energies all around me. 

Note: I had a few instances where I momentarily felt my right knee. I did more Bagua Zhang and The Swallow Skims Water low postures with Jeff these past few days, than I usually do. I guess that I did too much? My knee isn't too bad but it is concerning.

Next I did a Round (right side) focused on "Stimulating my qi like the beating of a large drum" and a light and agile body throughout. I emphasized the down and up of my applications/postures. "From hip, to foot, to leg, to waist, finally expressing in the fingers".

Next I did a round of Anyo Pito and Kusanku Kata focused on agility and longevity. 

John stopped by on his walk north to chat. 

Next I did a round of Taiji Jian with my walking cane, reciting the names of the postures throughout the set. 

I finished with a Healing Qigong and returned to the house.

I've been meeting with Jeff from 10-12:30 the past three days. It's been nice to have him here. He's flying home later today. I'll miss him! 

Monday Practice

 

It was another washout sunrise this morning. It's still raining, not hard but enough to need rain gear. It's also cold and the north wind makes it very inhospitable. I was operating mostly on the habit of getting out to the beach to snap a few photos of the sunrise and to exercise. This morning I shot this one photo of the washout and did a Round of Taiji.....That's all I could do! 

The Details:

It's 55 at the house. Sunrise was at 7:00, low tide at 11:26. The wind was steady out of the north and it was raining....Again! Oy!!

The Practice:

Jeff has been here and we started meeting on Saturday morning when we worked standardizing the forms that are taught at The Studio. Yesterday (Sunday) we worked on The Taiji Dance, Push-Hands and Tapi-Tapi. We spent a little time on Double Zero with a single cane. We plan on meeting again this morning. Because of the rainy and cold weekend, we've been training in my garage. 

I started right out with a Round (left side) focused on JOM and the idea of consistency. Today I accomplished 101 beach/sunrise practices this season. I'd have to admit that if it was initially such crummy weather I don't suspect I would have been able to discipline myself to get up and going at such and early hour (sunrise) to shoot the sunrise and to exercise.  

Sunday Practice

 

It was another washout, cold, windy and raining sunrise.

There was a stiff north wind and rain. The least hospitable weather for my sunrise practice to date (8 years in April). It's unfortunate weather for the weekend that Jeff is here. I usually practice outside and here in NSB I don't have an indoor space to train in. Another example of why the brick and mortar Studio space. Oy!

The Details:

The sunrise was at 7:01, low tide at 10:29. It's 59 here at the house. It's raining steady with a stiff north wind. It was awful weather on the beach. I tried to relax into it the best I could.

The Practice:

Jeff's here so I've been meeting with him starting yesterday morning. We worked on Bagua Zhang first 4 moves of the first Yin Fu set and the first change in the Yin Fu 8 Palms. We also checked the 'standard' of the first 5 American Karate Kata. We also reviewed the newer push-hands sequence. 

I made it to the beach in time for sunrise (washout). I snapped a photo with my phone and then did a Round (right side) no frills, no warm up, just a Round. I focused on connecting to natures energies, agility and consistency. 

I finished with a Healing Qigong before returning to the house to dry out!

Saturday Practice

 

Sunrise was obscured by heavy cloud cover; A total washout! That's the beach patrol truck in the distance at the 27th Ave beach ramp. Later, there was a BobCat moving sand around. I'm not sure what the idea was but there's been a lot of activity mid-island to protect whats left of the dunes that protect the first row of houses and condo's. I'll walk down there later to inspect....Once the rain let's up. We are supposed to get walloped later today and tomorrow. 

The Details:

The sunrise was at 7:02, low tide at 9:28 and it's raining. It's 62 here at the house. There were very few folks on the beach. Just as I was finishing up a round of The 10+, Nisann stopped by to chat. I spotted her standing on one leg just south of 22nd Avenue. She is here until Thursday to help her uncle.

The Practice:

I snapped a couple of photos of the washout sunrise when I first got down to the beach. The tide was way out and the beach was huge!! I love that! 

I started my routine with a round of The 10+ 

I continue to Tune In to the Joy Of Movement (JOM) and access the overall connection to nature, especially the horizon. There's just so much to cultivate while contemplate the horizon with gratitude, appreciation and wonder. 

Next I did a Round (left side) contemplating the principles and enjoying the profound connection to natures energies and the people around me.

Next I did a round of Anyo Apat and Kusanku Kata focused on quality basics, more release (fa jin), agility and JOM.

Next I used my Walking Cane to do a round of the four Cane Anyo from Modern Arnis. It's interesting how the weight and length of the walking cane changes the forms. I notice that my grip, arms, shoulders and torso are getting noticeably stronger. The resistance training that I've been very regular about is paying off. Surprise, surprise!!

It had started to rain in earnest.....But it was a soft rain and I had my new GorTex rain jacket on. So I was cozy!

I finished with a Healing Qigong before returning to the house.

I'm waiting for a call from Jeff. I'll be meeting with him later today. I guess I'll use the garage to train in? 

Tom Morrison - Head and Neck exercises

                                                    Tom Morrison - head and neck exercises

Friday Practice

 

Just before sunrise the sky was awash with color. Then the sun rose and it was gone!

The Details:

The sunrise was at 7:03, low tide at 8:26. It's 60 here at the house. There was little to no discernible wind and it was pleasantly warm, especially as the sun rose. There was plenty of beach and hard packed sand to practice on. The was low and coming down. It was another very social morning with several 'regulars' stopping to chat. There were lot's of tourists on the beach this morning due to the Daytona 500 this coming Sunday. Race week (Daytona 500) is a big deal in this area....A really big deal!

The Practice:

After setting up my rig and snapping a few photo's I started with a round of The 10+ focused on the joy of moving my body, ala a cat stretching or a human yawning and stretching their arms, shoulders and upper back. It just feels good. I stayed tuned into simply the 'Joy Of Movement' (JOM) throughout the session.

Next I did a Round (right side) focused on JOM and agility. I was using deeper, wider. longer steps without straining, but rather focusing on the 'counter' balancing that is ever present in GM T. T. Liang's Taiji. 

Next I did a round of Anyo Lima and Chinto Kata tuned in to quality basics and agility. I used deeper Crane Stances to help open my hips up. I've been missing some of those opportunities trying to take care of my knees. Oy!! My big knee injury (slow twisting fall in fresh powder, skiing) was in 1998. Before that I ran regularly and did serious kicking practice to a heavy bag. After the accident/surgery I stopped running and serious bag work, trying to save what was left to my knee for old age. Well....Here I am!

Next I did a round of Taiji Double Broadsword with my Dragon Canes, tuned into deeper Crossed Leg (Crane) Stances for my hips and the around the head sequences for my shoulders. I continue to reap the benefits of the 'around the head' movements that I've been doing with 10-15 lbs dumbbells. I did the around the head sequence as a loop for a dozen or so iterations tuned in to keeping the canes as close to my head as possible and working my shoulders through a wide range of movement... Lot's of JOM. It's wonderful to have both shoulders moving through a full range without pain or discomfort but instead JOM!! Yay!

I finished with a Healing Qigong before packing up and heading back to the house.

Thursday Practice

 

One of the first shots. I got down just a tad too late for the real color. Still, every sunrise is an amazing experience. They are all similar but different!

The tide was really low and there was lots and lots of beach and hard packed sand to practice on.

Paul (the jogger) has been riding his bicycle at sunrise instead. It's easier on his knees. He regularly stops to say hi. This morning was no exception. He was running late to the chat was brief.

The Details:

The sunrise was at 7:04, low tide at 7:24. It's 59 here at the house. There wasn't a discernible wind. I was dressed for bit cooler and windier weather so the noseeums didn't bother me but I suspect they were out and about.

It was a very social morning I kept stopping during my warm up to chat with folks that I've come to know. The sunrise crew!  These interactions have become and integral part of my training. There's lot's of joy and camaraderie in those chats. It feels supportive and greatly assists me. The camaraderie makes the training that much more attractive. One more reason to get my butt down to the beach in time for sunrise. 

As the sunrise becomes earlier and earlier I'm having a tougher time with getting down there on time. This morning for example the color was spectacular about 1/2 hour before sunrise. But by the time I got down there, the sun was already up and most of the color had disappeared. I have to be careful because if I make it too difficult I won't want to do it at all. Oy!! 

Be mindful when you add anything. Be aware that it only took one more straw to break the camels back. My daily practice is currently so big that adding anything can tip the apple cart over.....Tread lightly! 

The Practice:

I focused on accessing joy and wonder throughout this mornings session. Today was 92 sunrise beach practices this season. As what you practice becomes an ordinary thing that you do. It can get more difficult. It's transformed!

I started with a round of The 10+ to warm up accessing the simple joy of moving and moving pain free at 72! With gratitude and appreciation. 

Next I did a Round (right side) contemplating the joy of where I was and what I was doing. I felt profoundly connected to natures energies and the people around me. 

Next I did a round of Anyo Anim and Wansu Kata focused on the quality of my basics and agility. 

I started to do a round of Taiji Cane but there were just too many tourists to be comfortable doing weapons forms. So I stopped...

I finished with a Healing Qigong before returning to the house.

Note:

Jeff is flying in later this morning. I'll be meeting with him to train over the weekend and into next week. It'll be great to see him and have a good training partner to work out with. I'm not sure how much I'll be writing but I'll try to keep up the best I can. 

Wednesday Practice - Valentines Day

 

The sun was up when I first got down to the beach and got my rig set up. This is the fist shot in raw format (ARW in the Sony Mirrorless Camera). Below is the jpeg version. I use both formats for every shot. RAW format is best for underwater. I'm finding above that the jpeg (compressed) version is sometimes a bit better for sunrises. 

The Details:

The sunrise was 7:05, low tide at 6:25. It's 53 at the house. There was a gentle breeze from the north. It was a bit cooler than the past few days but with my hood up I didn't need ear flaps. I did keep my back to the wind when possible. As I warmed up it didn't seem to matter. 

The Practice:

GG arrived back home late last evening. Yay!

I didn't have to rush back to the house to walk Echo. Yay!!

I started with a full warm up using The 10+ focused on extension and spiraling my spine, relaxed balance and agility.

Next I did a Round (left side) focused on light and agile body.

Next I did a round of Anyo Tatlo and Seiunchin Kata focused on the quality of my basics; Punches, Kicks, Stance work and mobility. Light and agile throughout.

Next I used my walking cane to do a round of Taiji Dao (broadsword) focused on the change I'm making to the timing of the 'shuffle' with eyes continually following the tip.

I finished with a Healing Qigong as I was returning to the house.

Note:

I saw the 4 sunrise walkers to wave at, then Paul stopped by on his bicycle to chat briefly. I saw Michael and his wife Lisa when I crossed A1A. They recently bought the 'french ladies' house (I think?). They moved in about 4 months ago and are renovating inside. Michael is retired from a career in the Army. 

Tuesday Practice

 

First shot with my Sony camera

The Details:

The sunrise was at 7:05, last low tide was at 5:24. It's 64 here at the house. It was pleasant on the beach with a mild but steady breeze from the north. The tide was such that there was plenty of hard packed sand to practice on.

The Practice:

I started with a warm up using The 10+ I did a few less reps of the beginning few and then around 1/2 way through I started to do the full deal. I've added deep Zen Dashi to help release my hip flexors and glutes. I've also added 3 reps of the introduction to the Taiji Form during Song Gong. I feel that I'm getting more out of those reps than I was of the standard exercise. I've been incorporating them into my warm up for the past week or so.

Next I did a Round (right side) I focuses on the changes that I'm making; Adjusting my press' from forearm to wrist to palm in each Part respectively. I also focused on the changes at the end of the form and feeling expand and contract throughout the form.

Next I did a round of Anyo Dalawa and Seisan Kata focused on agility. I've been using every opportunity to sink down into all crossed leg stances (to help release my hips and add resilience to my knees, ankles and feet).

Next I did a round of Taiji Jian using my Walking Cane...I'm finding it interesting and a bit more playful, novel with the added weight, length and balance point.

I finished with a Healing Qigong as I returned to the house.

Note:

I've been walking Echo down to the Saxon Trail a couple of times per day. I've been taking my Walking Cane and doing a bit of basics practice along the way. I'm also doing a bit of Standing Meditation as I wait for Echo to finish sniffing and marking his 'Kingdome'. Marking is very important in the dog world;^)

Monday Practice

I shot this with my phone when I first got down to the beach. I was a tad late this morning....But I made it!!
 

The Details:

The sunrise was at 7:06, last low tide at 4:26. It's 68 here at the house. The breeze was coming from the west, so the beach was in the lee. There was plenty of beach to practice on and quite a few more tourists and a few regulars too!

The Practice:

It was a tough start this morning. I had a bunch of internal dialog going on that was not helpful. I actually had a good reason to not initiate a sunrise beach practice. I currently have a lot of chores to do; Taking care of Echo and all the house duties. One more day to go. 

I won the internal dialog battle; My suggestion when this happens (which it will):

Don't think, just Do! 

The tough days are super important in the development of indomitable spirit and to strengthening of ones will, determination and discipline. 

IMHO - IF you rely on motivation as you age, it won't be long before you just don't feel like it.

The Training:

I started with a slightly modified warm up using The 10+, doing just a few less repetitions of some of them. But at least a few of all of them. I was negotiating with my lower self!

Next I did a Round (left side) focused on not overthinking, just doing!

Next I did a round of Anyo Isa and Nihanchi Kata - I've been adjusting a few of the techniques in Nihanchi Kata. 

I finished with a Healing Qigong before returning to the house.

Hip exercises with Tom Morrison

 Hip exercised with Tom Morrison

Year of the Dragon

 

                              Image shared by Master Ray Hayward. Thanks for sharing!

Sunday Practice

 

            A ray of color (hope?) bursts out of the heavy cloud cover at the horizon and then it was gone!

The Details:

The sunrise was at 7:07, high tide at 9:45. It's 67 here at the house. Slight breeze coming out of the south. It was a pleasant temperature and wind to practice. Yay!

The Practice:

The tide was coming up but at sunrise there was enough lower beach to practice on. The sand was loose but semi-stable unless I stood on one leg for too long. The kicks were challenging.

I started with a full warm up using The 10+ focused on opening my body, moving fluids (blood, lymph, cerebral spinal fluid), relaxed balance (zhong ding), spiraling my spine (#6) and alignment and release (song)

Next I did a Round (right side) focused on using three positions for my press's. During Part I I pressed against my forearm (there's only 1 press in Part I). During Part II I pressed against my wrist (my preference) and in Part III I pressed against my palm (my second favorite). I also focused on my the path that my Jin takes from foot to fingers (Jin Lu). I also felt a connection internally and externally with a profound connection to natures energies. 

Next I did a round of Anyo Walo and Sanchin Kata focused on good basics and adjusting my techniques in both forms.

Next I did around of Taiji Cane with my walking cane. I did this form on both sides

I finished with a Healing Qigong before returning to the house. I have Echo duty and grocery shopping to do this morning. 

Notes:

I've been doing a fair amount of strength training and weapons training at the house the past few days. I missed the gym on Friday so I decided to do strength training with a similar intensity here at the house with my push up bars, dumbbells, TRX straps and resistance bands. I came up with some 'epiphany' techniques. Improvising and flowing out of known techniques variations and evolution takes place. I kept coming back to the 'original'. I've also been doing several dog walks per day and I'm still getting to the beach to practice at sunrise. Yay!

Your Perfect 5 Minute Morning Routine

I love this guy's take on mobility and fitness

Saturday Practice - Lunar New Year - The Year of the Dragon

 

I wish I had brought my camera rig. I didn't think is would be this nice! Oy!! I shot this with my phone.

I'm using my Walking Cane to measure the damage to the beach. At least I have a 'shelf' to practice on that is protected from the high tide wave action. Oy! I suspect the Atlantic will eat the shelf too! Oy Vey!!

The Details:

The sunrise was at 7:08, high tide at 8:56. It's 59 here at the house. There was very little wind on the beach. I have Echo and house duties this morning. I arrived on the beach just before sunrise. The tide was coming up and overnight the Atlantic ate a bit more of the beach. It was notable around the footing of the walkover. The constant erosion is certainly concerning and does not bode well for the future;^(...

The Practice:

I did a full warm up using The 10+ right on the beach. As time went on and the tide came up, the waves worked their way up the beach to the 'shelf'. 

I retreated to the shelf for my Round (left side) focused on my 'frequency', I tuned myself in to the big amplifier, The Atlantic Ocean and the horizon, the birds, the sea mist, the Earth, the beach, the Sun.....I became profoundly connected to natures energies. I became one with nature. 

Breathing in the sea is in me

Breathing out I'm in the sea

Next I did a round of Anyo Anim and Sunsu Kata focused on correct extension and agility

Next I used my Walking Cane to do a round of Taiji Broadsword focused on flow and agility

Happy Year of the Wood Dragon

                                                         My Iron Wood Dragon Canes 

                                                                    A cherished gift.            

                                                     Happy Chinese (Lunar) New Year!

Friday Practice

 

Using my phone camera I snapped this photo as soon as I got to the beach. There was a splash of color then it was gone!

I practiced on 'The Shelf' again this morning. The tide was almost high and when the bigger set of waves came in it was continuing to erode the beach, making this feature even more prominent. 

The Details:

The sunrise was at 7:08, high tide at 8:06. It's 59 here at the house.

Super busy morning! I have house and Echo duty since Ginnie is away. I've got a 8-9 video conference call with Jeff (every Friday morning) and a 9-11 private with Rob L. I've also got to walk Echo, do a Round and grocery shop. Oy! Oh yeah, I've also got to get a strength training session at the gym and a beach walk.....

The Practice:

After walking and feeding Echo I left him at the house and went to the beach to do a 'Round' of Taiji Quan.

I did a very brief warm up after walking with Echo for 50 ish minutes and then a Round (right side) focused on feeling my fascia and connective tissue sufficiently stretched (activate) without over stretching.

Jeff overslept but did make it for the last half hour. We talked about Rob's training a bit. 

Next I did a 2 hour private lesson with Rob L. I focused on the overall quality of posture when you're not thinking about it. The importance of monitoring ones vertical aligned posture throughout the day. The goal is neutral posture throughout the and definitely when practicing martial arts and other exercises too!

We reviewed The 10 Exercises with some adjustments and suggestions. 

"If you're unable to hold a high standard (principles) while practicing The 10; 

How would you arrive at a high standard, unconsciously, in real time?" 

                                                      Sifu Roy

"If you can't do it slowly

You can't do it!"

                                        Bill 'Superfoot' Wallace 

Next he reviewed the Arnis Cane Anyo's

I suggested to adjust the 'live hand' position.....Also adjust the first position in Cane Anyo Dalawa (#2)

Next he reviewed Empty hand forms (anyo) 1-6 overall adjustments: Relax and Flow more. His forms are very Taekwondo ish and not very Modern Arnis ish. His twist punch has improved! His kicks are good. 

The Prof. always told me that Taiji Quan is the 'missing link' in Modern Arnis training and visa versa. He would correct me regularly to 'relax' but he would also correct me if I got 'too relaxed'! He wanted the overall tone to be just right. The veritable Moma Bear.

We ended with a couple of reviews of The 10. He is having trouble remembering the sequence. 

Thursday Practice

I finally made it down to the beach to practice around 9. It was another washout sunrise. 
 

My walking cane up against the 2' shelf the Atlantic carved into the beach, overnight on Tuesday/Wednesday during high tide. Oy!!

Yesterday looking north. Overnight the Atlantic cut a 2' shelf in the beach. Yikes!!

The Details:

It's a different day today. GG left for CA early this morning and I've got Echo and house duties for the next 6 days. Plus the beach erosion from the past few days had left it almost impossible to practice on the beach, at least until the tide cycle is more conducive to beach practice.

The sunrise was at 7:09, high tide at 7:15. It's that point in the tide cycle that makes it very difficult to beach practice at sunrise and when the tide is high it's practically impossible. It's 58 here at the house.

The Practice:

I did a partial warm up using The 10+

Next I did a Round (left side) focused on light body, agility and soft breathing. 

Next I did a round of Anyo Apat and Kusanku Kata focused on central equilibrium and full extension, especially on kicks.

Next I did a round of Taiji Jian using my walking cane

I finished with a Healing Qigong before returning to the house.

Ma Yueh Liang - Wu Fast Form

Wednesday Practice

This is a shot of the bottom of the walkover at 22nd Ave; The Atlantic ate the beach overnight! I had to climb down then back up to find a small patch of soft sand just north of the 22nd Ave walkover to practice on.  
 

I had to time it just right to keep my sneakers dry. 

IMO - The ocean will eventually win....Hands down! It's not IF it's When!

The Details:

The sunrise was at 7:10, high tide at 6:23. It's 57 here at the house. There was a steady N/E wind, but it was milder that yesterday morning. 

The Practice:

Once I shot a few photos with my phone camera and found a small patch of raised beach to practice on (soft sand) I started with a full warm up using The 10+ focused on connecting internally and externally.

Next I did a Round (right side) focused on connecting internally and externally to the energies of nature.

Next I did a round of Anyo Tatlo and Chinto Kata focused on full extension of hand and foot techniques.

Next I did a round of the Arnis Cane Anyo's 1-4 on the right side.

I finished with a Healing Qigong sending positive thoughts and healing energy to Gerri Cote; All will be well! No question about it!!

I returned to the house. I might be meeting with Rob L. later this morning. The beach is out of the question but perhaps the backyard? 

Tuesday Practice

 

It's a double red flag day! A total wash out of a sunrise and the sea is very angry!!

The Details:

The sunrise was at 7:11, high tide was at 5:31. It's 57 here at the house. The wind was super strong and gusty coming out of the N/E blowing steady 20-30 and gusting to 45! Oy!! The birds were having a rough time negotiating it as they attempted to fly north into the headwind. It's the most trouble flying that I've seen to date. There was a double red flag up, meaning nobody was allowed in the water (surfers) or on the beach. Obviously no cars were allowed on the beach. I didn't see a single person or even the beach patrol! Oy!!

The Practice:

It was a practice in adverse natural conditions. High tide, strong N/E wind. Luckily it was mild, otherwise it would have been impossible. I found a 10' by 20' shelf of soft sand up near the dunes. It was protected enough to practice there. 

I started with a modified warm up. I did a round of The 10+. I did them all but I didn't do the amount that I normally would in a full warm up. 

Next I did a Round (left side) in very soft sand.....Challenging!

Next I did a round of Anyo Anim and Wansu Kata tuned into proper extension and more snap (fa jin). 

Next I did a round of the four Arnis Cane Anyo on the right side.

I finished with a Healing Qigong and returned to the house. 

This was one of the roughest (weather wise) beach practices this season. I really felt profoundly a part of nature! 

Monday Practice

From the backyard it looked very colorful this morning. I brought my camera rig down to the beach, but by the time I got down there it had mostly gone away. But, there was the very last vestige of color on the horizon. As the sun can up the color vanished and it was totally colorless with heavy cloud cover. 
 

The Details:

The sunrise was at 7:11, high tide was at 4:37. It's 56 at the house. There was a N N/E breeze and the tide was rising. It was a pleasant but cool morning to practice on the beach.

First I saw the four sunrise beach walkers above. Then John (the surfer) stopped to chat. He's flying to Burlington VT tomorrow to spend time with his son and grandchildren, a little snow skiing to round it out. 

The Practice:

I started with a full warm up using The 10+

Next I did a Round (right side) focused on using neutral postures, readily able to transform energy, through alignment and connective tissue with a relaxed but focused mind harmonizing Jin, Qi and Shen. 

Next I did a round of Anyo Tatlo and Seiunchin Kata focused on more snap and agility throughout.

I finished with a Healing Qigong then back to the house. I had a 9am dentist appointment in Daytona.

In the afternoon I went to the gym and did strength training and them some staff and stick basics with the weighted polypropylene short poles that they have at the gym. It's quite a work out for my hands, wrists, arms and shoulders. I did some agility and core training and few exercises to loosen up my hips. Oy!!  My hips are tight!!!

Sunday Practice

 

It was raining lightly at the house so I left my camera and tripod behind. I shot these with my phone camera. 

Zoomed in as the sun rises above the horizon. There was just a slice of color at the horizon, otherwise the sunrise was cloudy and grey......

The Details:

Sunrise was at 7:12, low tide at 10:17. It's 64 here at the house. Pleasantly cool with a steady N N/E wind. I had my hood up and gloves on. The tide was coming up so I played with the Atlantic; If I loose my sneakers get wet. I won!!

The Practice:

It was threatening to rain, so I did a modified warm up using The 10+ with a few less iterations of some of the qigongs.

Next I did a Round (left side) focused on my whole body being light and agile with every movement. 

Next I did a round of Anyo Dalawa and Seisan Kata focused on good basics and agility. 

Next I did the four Modern Arnis Cane Anyo (right side) and then 1-3 with the left hand.

I finished with a Healing Qigong before returning to the house. 

I went up to visit my mom outside of Jacksonville from 9-3

Playing Rumicube with Mom. She's a master card/game player. She's well known at MooseHaven.

Saturday Practice

 

A squadron of Pelicans cruise the waves in the distance; The are heading south.....

The Details:

The sunrise was at 7:12, low tide 9:18. It's 50 here at the house. It was cooler than expected on the beach, the steady north wind didn't help! There was plenty of beach to practice on. I stayed near the water line, playing push-hands with the Atlantic where I practiced in the wet quick sand, making a few movements a bit more challenging. I'm getting used to it and the beach practice is not bothering my feet, ankles, knees or hips. Yay!! 

The Practice:

After shooting a few photos I began my warm up using The 10+ focusing on opening my body, stretching muscle, fascia, connective tissues and nerves. The 10+ Exercises are gold. With gratitude and appreciation to all the teachers that have taught me things that I currently use. I learned the 'original' set from Dr. Leung Kay-Chi in '79 when I started to study Bagua Zhang in the park with him and Master Ray Hayward.

Next I did a Round (right side) focused on a calm and tranquil mind, agility and following the opening and closing of my body. I observed my breathing in and out the nose slow, fine, even and soft; Steady and meditative. Like a baby sleeping;^) The goose feather barely moving!

Next I did a round of Anyo Isa and Nihanchi Kata focused on correct sequence and agility

Next I used my dragon canes to do a round of Taiji Double Broadsword focused strengthening my upper body. The dragon canes initially felt heavy this season but with my concentrated effort to get stronger this season; I've been strength training 3 times a week all season, I guess it's working because my dragon canes felt lighter this morning. Yay!!

I finished with a Healing Qigong before returning to the house. I had an 8:30 am haircut with Tonya and Brenda and Laurie are coming at noon. Out to lunch at Chase's at 1:00. We're going to try and get a reservation outside on the deck. Yay!!

Friday Sunrise

 

The Details:

Sunrise was at 7:13, low tide at 8:20. It's 54 here at the house. It was pleasantly cool on the beach. The wind was coming steadily out of the north. I had my hood up and turned my back to the wind whenever possible.

The Practice:

I set up my camera rig and snapped a few photos then I started my warm up using The 10+

Then Natasha and Nisann stopped by to chat. Nisann told me the story about her uncle who raised her and how she is in NSB to help him out. Natasha got her sneakers wet while shooting the sunrise with her phone camera. 

Next I did a Round (left side) focusing on my breathing in and out through the nose as if a goose feather was in front of my nostrils and barely moving with my inhale and exhale; Releasing the inherent oxygen in my cells. 

I accessed my gratitude and appreciation for being able to practice 'pain free' at this age. I'm very grateful to my art and the teachers that have helped along the way for the life I'm currently living.

I've built my life around my practice! 

It's a profound statement and it's true!! 

As I look back on my life, my practice has been a constant companion throughout the decades. Starting with the habit to practice accordion when I was in my single digits. I think I started to play accordion around 7 years old. Before that, my first experiences on stage were square dancing (1st grade) and serving mass as an altar boy. So I've been practicing since I was very young. 

I now have many daily practices, notably several internal and external martial arts (Taiji, Bagua, Karate, Arnis, Qigong, Neigong) and multiple musical instruments (Drum set, bass guitar, guitar, shakuhachi flute).

It's a good life!

Next I did a round of Anyo Pito and Sanchin Kata focused on good basics throughout.

I finished with a Healing Qigong and returned to the house. I have a standing video call with Jeff from 8-9 on Friday mornings.  

Thursday Practice - Day 8,251

 

Just before sunrise a squadron of Pelicans fly the waves.....I'm in awe of nature!

A few seconds before the 'ball' rises out of the Atlantic....I'm in awe!!

The Details:

The sunrise was at 7:13, low tide at 7:26. It's 53 here at the house. It was pleasantly cool on the beach. Crisp and lovely!! It was a very social morning! First John (the surfer), then Mary K, then Paul (the jogger). I'm really appreciating these interactions with 'regulars' on the beach this season. For me, the sunrise energy on New Smyrna Beach is fabulous!! I feel it building my qi day by day, slow but steady as she goes. Today was my 83rd sunrise photo/practice this season. With gratitude and appreciation.

The Practice:

After setting up my camera rig I started with The 10+, I kept stopping to chat with a few of the regulars. That is becoming an integral part of the warm up. I had a profound connection to the energies of nature and the people around me. With gratitude and appreciation.

After my warm up I did a Round (left side) I focused on breathing slow, fine, even and soft....In and out through the nose. I also focused on a light energy at the top of my head; As I release all tension down (song), energy rises up from my feet, to my legs, spine and up to the top of my head. It's as if I was suspended from above. (think skeleton hanging in science class)

Next I did a round of Anyo Pito and Sunsu Kata. I focused on the beginning of Anyo Pito and the end of Sunsu Kata. 

Next I did a round of Taiji Broadsword with my walking cane. I'm finding the length and weight of the walking stick for weapons forms practice, productive. 

Next I did a row (or two) of basics with my left hand.

I finished with a Healing Qigong as I was breaking down my camera rig and returning to the house.

Notes:

At the Beach Side Nautilus Gym I've been using the weighted poly pipe that they have in the exercise room to practice staff basics and warm ups. The weight, length and diameter of the poly pipe make it more demanding for my grip, forearms and shoulders.

I'm on a roll of getting to the gym three times per week. I'm determined to keep growing lean muscle mass until I can't! 

IMO - The paradigm/formula for anything you would like to get good at:

    Consistency is essential

       It's more important that intensity... 

                      but, intensity is important too!

Master Paul Gallagher (RIP) once told me:

                                            "First you must call the qi... 

Eventually the qi will call you!" 

I've found this to be profoundly true......Bow!