Tuesday Practice

 

The Details:

It's 43 at the house. The sunrise was at 7:18. The high tide was at 9:43.

Notes:

It's Peg Gilson's Birthday in heaven today. She was born in 1914 and would have been 112! We are both still fighting off this flu. Ugh! It's hard to tell what to do. I had a very busy day.

Lori is coming this morning. She texted twice that she would be late.

The Practice:

I practiced out in The Backyard again today. It was cold and windy at sunrise and I just wasn't up for it.

I started with a full round of The 10+ without the Ba Shi. I focused on consistency and overall health.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I remained focused on Whole Body Connected Like a String of Pearls. Feeling Jin rising up from my feet (root), developing in my legs and directed by my waist, moving up my spine and expressing in my finger tips.

Next I did a round of Yin Style Baguazhang 8 Palms Changes 5-8 (both sides) reciting the names of the postures where I could. I'm almost there! 

I returned to the house to do chores and journal today's practices.

Monday Practice

 

The Details:

It's a chilly 40 at the house. The sunrise was at 7:18. The high tide was at 9:05 (2.9').

Notes: 

I've got a bad case of post flu blahs. I can't seem to be able to get out of my own way. I've still been getting a Round in the backyard. The cold weather is not helping. 

The Practice:

I started inside with 15 lbs dumbbells for a variation of #8, followed by 10 lbs for shoulder "round the heads" and deltoid .

Next I went out to the back yard and did a brief Warm Up. Using a few of The 10. 

I wore a 10lbs weighted vest for the outside training.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I got a little confused about which side I was on a few times. I simply correct it when I noticed it, staying equanimous when I noticed the error (lapse of concentration).

Next I studied the names of the postures of Yin Style Baguazhang 8 Palms Changes 5-8.

Next I did a round of Yin 8 Palms Changes 5-8 (both sides) reciting the names of the Postures when I could. 

I returned to the house to eat lunch and journal today's practices.

Sunday Practice

 

The Details:

It's 59 at the house. A little warmer than it's been. The sunrise was at 7:18. The high tide was at 8:25 (2.8'). The forecast is for a deep freeze overnight.

The Practice:

I started with a full round of The 10 plus a round of resistance training with dumbbells. I was focused on whole body strength and overall health.

Next I did a Round of Taiji (right side) focused on Song, Balance and sequence.

I QW the beach at twilight and did mobility training and a round of Yin Style Baguazhang 8 Palms Changes 5-8 both sides focused on turning to the rear. I also did a brief round of stretching and incline push ups on the Walkover at 21st Ave.

Saturday Practice

 

The Details:

It's 41 at the house. The sunrise was at 7:19. The high tide was at 7:44 (2.8'). 

Notes:

It's another cool one and I'm still fighting this flu. My energy level is in the basement. I'll be practicing in the backyard again this morning. 

The Practice:

I did a full round of The 10 with added extras for #6, #8 (with 15 lb dumbbells) and #10 focused on building strength, balance, mobility and overall health.

Next I did a Round (left side) reciting the Taiji Classics during Part I. I remained focused on The 4 F's.

Next I did a brief Standing and Healing Qigong

Next I did a round of Double Dao tuned into shoulder health. 

I returned to the house to make lunch and journal today's practices.

Wuji

 

                                                                    Click on link: Wuji

Friday Practice

 

The Details:

It's a chilly 41 at the house.  The sunrise was at 7:19. The high tide was at 7:01 (2.8'). 

Notes:

I  slept in because I'm still fighting off this flu. I started the day by working on my Mom's obituary. 

The Practice:

Once it warmed up a little bit I went out to the backyard to practice.

I started with a round of Chinto Kata focused on mobility and agility.

Next I did a round of Anyo Lima tuned into applications and the overall quality of my basics.

Next I did a round of Cheng Style Baguazhang Changes 5-8 (both sides) focused on sequence and agility.

Next I did a Round (right side) reciting the Taiji Classics during Part I and Feeling/Observing throughout the Round. 

I returned to the house to go to the bathroom, eat lunch and journal today's practices.

Thursday Practice

 

The Details:

It's 59 at the house. The sunrise was at 7:19. The high tide was at 6:17 (2.7'). 

Notes:

I did Anyo Lima and Cheng Style Baguazhang 8 Animal Palms Changes 1-4 alternating sides and 5-8 (both sides) yesterday late afternoon on my Qigong Beach Walk. Outside of doing a Round a day, I've been changing around when I do my other Forms practices. It was starting to feel too restrictive and lending itself to 'getting it done' and reducing the Shen in my practice of those Forms. 

The Practice:

I went out to the backyard in the late morning. I started with a full round of The 10 Exercises.

Next I did a Round (left side) reciting the Taiji Classics during Part I.

In the late afternoon I did a QW on the beach and did a round of Yin Style Baguazhang Changes 1-4 (both sides) reciting the names of the postures throughout. I also did a round of The 21 and stretches on the Walkover at 21st Ave. 

Yang taichi Fast form Nui Chunming Style

Wednesday Practice

 

The Details:

It's 61 at the house. The sunrise was at 7:19. The high tide was at 5:32 (2.6'). It's a forecast to get very cold tomorrow evening. There's a frost warning for central Florida!

Notes:

I've decided to practice on the beach at sunrise today. It's been awhile and my main concern is to get back to sunrise practices.

The Practice:

I started with a modified version of The 10 Exercises: 10 reps of 'Tensegrity Swings', 10 reps of Up and Down, #1-4.

Next I did a Round (right side). I'm not used to the 'distrations' from the passersby on the beach. When I started Part III I mistakenly went to the Left Side. At Wave Hands I switched back to the right side. Oy Vey!

Next I did all 8 Standing Meditation postures and Healing Qigong. I've recently decided to go back to using 'Standing Meditation' as opposed to 'Standing Post Training' to describe the practice, even though SPT may be more accurate (historically). When I was first introduced to Standing by Master Paul Gallagher he used the phrase Standing Meditation to describe the practice. 

I felt that was enough and returned to the house to eat breakfast, so I could take the last of my antibiotics (one more to go) and journal today's practice. 

It felt good to do a Round on the beach at sunrise, although I was challenged by the 'quick sand' which made single leg balancing much more difficult. 

Tuesday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19. The low tide was at 11:11.

Notes:

I'm still fighting this flu. Ugh! I didn't go to the beach this morning and plan on doing a minimal practice in the backyard. My main goal is to rest and recuperate. I assembled the new pressure washer...What a bear!

The Practice:

I started with a round of Taiji Staff on both sides, adjusting for the space available on The Patio.

Next I did a round of Monkey Staff (one side) focused on sequence.

Next I did a round of Lo Family Staff (one side) focused on proper sequence and postures.

Next I did a round of Anyo Apat, I just realized that I actually did mostly Anyo Dalawa...Oy Vey!

Next I did a round of Wansu Kata. I was distracted by Josh and crew working on the landscaping at Janet's next door.

Next I did a Round (left side) focused on Feeling and Observing

Next I did a brief Standing Meditation

I returned to the house to eat lunch and journal today's practice.

Monday Practice

 

The Details:

It's 60 at the house. A cold front passed through last evening. It feels like 'winter' in central Florida. The sunrise was at 7:19. The low tide was at 10:18.

Notes:

I'm still fighting this flu off. Ugh! The flu this year really hangs on. I used the toe spacers again this morning (Day 3). I used the red umbrella in the strongest wind yet. It lifted but the batons kept it from falling over.

The Practice:

Another minimal practice. I'm still fighting off this flu! Ugh!!

I started with a full round of The 10 Exercises with very few modifications. I have added the 10-20 Tensegrity Swings at the start in addition to 20 Up and Downs. 

Next I did a brief Standing Meditation.

Next I did a Round (left side) I recited the Taiji Classics during Part I. I focused my Round on:

Muscle Down,

Bone Up

Sunday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19. The low tide was at 9:22. 

Notes: 

I'm still not 100%. I'll be going out to the backyard to practice later in the morning. I did a QW later in the afternoon and the mid way point I did Spine Mobilization and The Dragons Back. At the end I did a round of Cheng Style Baguazhang 8 Mother (Animal) Palms Changes 1-4 (both sides) 

The Practice:

I started with a modified version of The 10 Exercises focused on Song throughout the set.

Next I did a Round (right side) focused on stretching connective tissue. leg strength, balance and overall health. 

Taijiquan advice on training

 

 Click on the link for the article:               Taijiquan

Saturday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19, The low tide was at 8:25. I counted yesterday as Day #3 in the Rotation so that makes today Day #4. I've got a 10 video meeting with Jeff.

Notes:

Still not feeling 100% so I did a minimal practice in the backyard.

The Practice:I started with a brief Warm Up.

Next I did Round (right side) focused on moving from release. 

I returned to the house to meet with Jeff and journal today's practice. 

Friday Practice

 

The Details:

It's 64 at the house. The sunrise was at 7:19. The low tide was at 7:28. I slept in a bit to assist in healing. 

Notes:

I'm a little better but I'm still sick! Ugh! To say that I'm sick of being sick would be a huge understatement. The good news is I think I may have figured out the sun umbrella problem; there are battens that go in zippered compartments. 

The Practice:

"Hang the muscles, 

Open the joints"

I started with a full round of The 10 + with very little modification.  This is the first full round of the 10+ that I've been able to do in a week. 

Next I did a Round (left side) reciting the Taiji Classics during Parts I & II. I focused on stimulating my Belt Meridian. 

Next I did all 8 Standing Meditation Postures and Healing Qigong.

Next I did a round of Yin Style Baguazhang Changes 5-8 (both sides) focused mobility in my mid-back and neck.

Next I did a round of Anyo Tatlo tuned into applications and basics.

Next I did a round of Seiunchin Kata focused on proper sequencing and distinguishing Hard, Soft and Whipping energies.

Next I did a round of Taiji Dao tuned into sequence and pastures.

Next I did a round of Pa-Kua Knife focused on the correct sequence. I did really well right up to the very end, at that point my concentration wavered and I fudged the ending.

I went in to eat lunch (Ginnie ordered from Izzy's) and journal today's practices.

Thursday Practice

 

The Details:

It's 62 at the house. The sunrise was at 7:19. The low tide was at 6:32.

Notes:
I feeling a little  better. So I got up earlier and decided to go out to the beach to practice. It was past sunrise but still early. There was much more traffic on A1A and on the beach too. The 'SnowBirds' are here!

The Practice:

I started with a slightly modified version of the original 10 Exercises focused on getting back on track after having the flu.

Next I did a Round (right side) I recited the Taiji Classics during Part III.

Next I did a brief Standing Meditation and Healing Qigong.

Next I did a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 (both sides) focused on turning the spine, the Kua, the neck and opening and closing the arm pits to move lymph and blood.

Next I did a round of Anyo Dalawa focused on using high quality basics and overall health.

Next I did a round of Naihanchi Kata reminding myself of the changes that I've made to this Kata.

Next I did a round of Taiji Jian using my Bokken and reciting the names of the postures throughout.

Next I returned to the house to eat breakfast in order to take the medication for this flu and journal today's practices.

Wednesday Practice

 

The Details:

It's 62 at the house. The sunrise was at 7:19. The low tide was at 5:24. 

Notes:

I'm better but I'm still sick. I went to be a bit later and got up a bit earlier, slept a bit better...but still....

I'll be practicing in the backyard again.

Yesterday I did a TRX and dumbbell routine and then put on my weighted vest and went out back for a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 (both sides) I focused on opening and closing all my joints to move blood/Qi and lymph. I realize that I must keep moving, especially as I age.

The Practice:

I started with a brief Warm Up to move lymph, blood, and to stretch connective tissue.

Next I did a Round (left side) focused on breathing, balance and overall health. I'm trying to get over this flu.

Tuesday Practice

 

The Details:

Its 61 at the house. The sunrise was at 7:19. The low tide was at 4:37. 

Notes:

I'm still sick! I had a bad night, lot's of coughing up crap. Ugh! To say I'm tired of this would be an understatement. We are preparing the house for Lori to come clean. We found out this morning that she was coming 1/2 hour later which has caused us a little stress since we went to great lengths to prepare for a 9 am arrival. We're doing the best we can. 

The Practice:

I did a minimal practice today.

I started with a brief Warm Up using the first few of The 10

I was mostly focused on consistency and "getting it in"

Next I did a Round (right side) tuned into overall health, circulation, balance and gentle stretching

 

Monday Practice

 

The Details:

I'm still sick! Ugh!! But I am feeling slightly better. 

It's 62 at the house. The sunrise was at 7:19. The high tide was at 10:17 (3.1'). 

Notes:

I'll do a Round in the back yard again today. I'm not quite ready to practice on the beach.

I had a really good experience going to the local urgent care facility in the Publix Mall.

The Doctor prescribed an antibiotic and pregnizone 

I did go for a brief QW yesterday afternoon. Today I went to Urgent Care instead.

The Practice:

I started with a slightly modified version of the original 10 exercises. 

I focused on moving blood, Qi and lymph throughout the entire practice. 

Next I did a Round (left side) but I realized about 1/2 way through that I should have done a right side round. I will tomorrow 

Next I did all 8 Standing Post Training Postures and Healing Qigong.

Next I did a round of Yin Style Baguazhang 8 Linking Palms Changes 1-4 focused on moving blood and lymph and stretching connective tissue.

Sunday Practice

 The Details:

It's 63 at the house.  The sunrise was at 7:19. The high tide was at 9:17 (3.3')

Notes:

I'm still sick! Ugh!! This thing is kicking my butt. The sore throat is interfering with my sleep and I have no energy, my Qi is at a low ebb; I'm having difficulty keeping my extremities warm. I'll be doing an abbreviated practice later today. 

The Practice:

I practiced out in the back yard again this morning. I wore sneakers and found that it helped make the practice better than just wearing OOFO's! Surprise, surprise!!

I started with a brief Warm Up using a variation of Up and Down for 10 reps and the Up on the toes and Down on the heels for 20 reps. Followed by #1 and #2.

Next I did a Round (right side) reciting the Taiji Classics during Part I. I had a much better round

Saturday Practice

 

The Details:

It's 55 at the house and pretty grey out. The sunrise was at 7:19. The high tide was at 8:25 (3.3')

Notes:

I'm still sick. I had a very sore throat in the night. I did sleep in our bed and felt really good. I've been sleeping in the guest room for the past week.

The Practice:

Around noon I went out to the back yard and did a Round (right side) I did Parts I & II before lunch and then went back out and did Part III. My main focus was on consistency and 'getting it in', even though I had no pep and my Qi was low....Still.....

Stretching for older Men (and Woman)

 

Stretches for Older Men (and Woman) to Decompress the Back (neck-sacrum) Groin, Hips and Knees. Open the hinges Backward….eliminates the upper back hump, relieves the Lumbar. Increases mobility of the Pelvic & Groin (Qua/Chinese).

My saying is: "You don't have to stretch all your joints, just the ones you'd like to keep"

I recommend The 10 Exercises. There's a link to me doing/teaching the 10 Exercises on this blog. Just look at the Labels under 10 Exercises. I have several versions of these that I do regularly.

Friday Practice

 

The Details:

I'm sick this morning so I slept in. It was 50 at the house when I finally got up at 8:00. The sunrise was at 7:18. The high tide was at 7:31.

Notes:

After sleeping in and eating breakfast I went out to the backyard to do a Round. The issue once you've developed a habit is that if/when you don't do it you'll feel like crap. The only way to feel better is to 'just do it' even if it's sub par. Today was one of those days. Hopefully I'll feel well enough to go out to the beach for sunrise practice. Those are The Best!

The Practice:

I started with a brief Warm Up using the first few of The 10

Next I did a Round (left side) I did Part I on the right side but realized I should be on the left side so when I started Part II I switched to the left side. I was mostly focused on stimulating my blood flow and Breathing. The goal being to move this illness through me. I'll be having a bowl of soup and then resting after I finish this journaling. 

Thursday New Years Day Practice - Day 8,951 -

 

                                                              The first sunrise of 2026

The Details:

It's 44 at the house...Brrr! The sunrise was at 7:18. The high tide was at 6:35 (3.3'). It's the first day of the year. 

Notes:

It was cold but with less wind this morning. There were a few hearty souls walking and jogging on the beach. I saw Marty (wearing shorts) and walked back with him. We wished each other a Happy New Year.

The Practice:

I started with a Round (right side) focused on Counter Balancing and Song. I also tuned into a profound connection with nature to cultivate nature's Qi.

Next I did all 8 Standing Meditation Postures and Healing Qigong.

Next I did Cheng Style Baguazhang Yin/Yang Walking using Lion Walking throughout with smooth transitions from left to right side.

Next I did Anyo Isa focused on full extension and Balance.

Next I did Seisan Kate using good quality Basics.

Next I did a round of Taiji Cane first on the right side and then on the left. The left side got a little wonky in Parts III and IV but I managed to finish facing the correct direction.

I returned to the house to fix and eat breakfast and journal today's practices.

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