S&F Catch-Up: In April, April, I do what I will!

[CBDB]

How is everyone doing in this month of wet rain, surprising snow, sudden hails, and blustery winds, but also warm summer weekends!

This is the month where I always tend to be torn between all sorts of outside activities and my fitness regime. Do I go for a morning outdoor run, or do I attend to our garden on a sunny April morning? Do I do a 40min indoor rowing session, or do we invite some friends over for an outdoor, al-fresco make-your-own-pizza happening (and spend the rest of the morning in happy anticipation preparing our yard for this). Are there family trips to be planned into and around the Easter period?

The air and temperature tempts you outside, but there are competing pleasurable chores or activities, so fitness workouts have to adapt.

So on those beautiful days where I spend time outside around our house, in the garden and courtyard, or on family outings, rather than running, hill walking or working out, I have managed to integrate some micro-workouts into my day.

Integrating little micro-workout works well for me during this time, so I have put my small 1.5/3kg dumbbells under my bed and on waking up, I do these 5min FitOn arm workouts, sitting upright in bed. I know these are supposed to be done in kneeling position, but I think doing something is better than nothing, and I feel the benefit of these. Details at healthunlocked.com/strength...

And on various walks and runs I also am currently integrating some mobility drills in various walks and runs, see healthunlocked.com/strength...

Both arms and and ankles are improving, one in strength the other in flexibility, and my back seems to thank me. I’ve had some long back-pain-free walks, and this is something I celebrate!

So how is everyone else fairing during this time of year, where you might have to prioritise between different outside or/and inside physical activities?

Are you as torn as me, having to chose between different priorities of family, house, garden and outdoor excursions? Do you integrate micro-workouts into your daily routines? Squats when brushing teeth, ankle dips when walking up the stairs, or toe stretches when washing the dishes?

Let us know!

Please also remember we have a site maintenance day coming up on 18th April this week , see healthunlocked.com/strength...

And we have badges now, so if you’re interested in seeing these, head to healthunlocked.com/strength...

And if you are still looking for some challenges, I’ll add some links below:

★ TARGETED ANKLE MOBILITY: I am currently integrating some Ankle mobility drills in various walks and runs, see healthunlocked.com/strength...

★ INDOOR ROWING: I am still rowing a 30x30 min challenge of rowing daily a 30 minute session in March. Link and details here: healthunlocked.com/strength...

★ YWA March Calendar ROOT is of course also here: healthunlocked.com/strength...

And for those who are new, our key standard links of all things S&F are provided below:

★ Our classic 5-week S&F plan: healthunlocked.com/strength...

★ Always popular YWA 30-day Yoga journeys: healthunlocked.com/strength...

★ And a link to all our topic folders: healthunlocked.com/strength...

[TheTabbyCat Graduate]

Yes,yes yessssssss CBDB I'm one of those who sneak mini workouts into my day. I begin with mini squats as I pull up the heavy blinds, 3 big windows with 3 big blinds, I manage 5 squats at each window. Now that I come to think about it, I've been doing that since I moved here 5 years ago, maybe that's why I didn't struggle with the sit to stand. I also manage to do the warm up bits while I'm out on the dog walks. I must look weird, a grey haired,overweight woman trying to blend in with the "avid"runners While I'm waiting for the kettle to boil, I manage 5-10 bench presses on the kitchen counter, more mini squats as I pick the cats' breakfast dishes up. Before I start anything, I do a posture check, including the Pilates engage your core bit🤣I can't believe it's me typing this!

Anyway, I managed to complete level 4 three times this week,so that's a total of 6 times over 2 weeks. OK so my triceps stretches aren't perfect , I do the thigh stretches sitting down and I'm still doing 10 triceps kick backs instead of 10 bench dips but I do add 4 bench dips on to the workout, right at the end. I can also manage the calf stretches without holding on to the sofa💪 I do the workouts in my flat and it means that I have to keep moving as somethings need the sofa arm (instead of a bench) then I have to get to the bedroom window for the pull ups, push ups ,it's all movement💪🏃‍♀️🤸‍♀️🚶‍♀️

I've listened to level 5 and decided to give it a go. I'm good at the sit to stand so all I have to do is add the calf lift, I'll begin with 5 and see how my calves feel during the night, sometimes I get cramps

Thanks again CBDB for posting all those links and cheering us on. I hope that your ankles continue to improve and become stronger,too.

Mmmm I fancy the al fresco pizza party,lol!😋

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Oh wow, what wonderful micro-workouts. I’ll steal some from you, if you allow! Kitchen-counter ‘bench’ presses sound perfect, as we have an energy-saving, ultra-slow electric kettle . That should be at least 4 minutes worth of presses! Why did I not think of it before! 🤦🏻‍♀️😏🤣

Good luck with level 5! I must do them again! I used them for a long time as my go to outside garden workout! Even beyond graduation! (I even programmed them into an app in order to use my own music with them!)

And by week 5, I had my route through my garden all worked out, from circling around the lawn for warm-up and shoulder rolls , to that large tree for standing press-ups, to that sitting stone for sit to squats to calf raises, to that perfect branch for pull-ups.

It sounds like you have your route all worked out, using your various rooms!

Fabulous!

[LottieMW]

I confess that S&F have taken a back seat to allotment work (when the weather is fine!) 😬

There again…I think last weekend of collecting bags of 🐴💩…loading up my boot…wheeling them up to my plot…defo counts as a workout!

…also dodging the rain to walk or run…actually I think my last actual “home workout” was last Sunday 🤦🏻‍♀️

Life does get in the way sometimes!😂

[CBDB Administrator Graduate Gold in reply to LottieMW]

Sorry for late reply. Yes, allotment and gardening clashes with running in my household as well! My garden have suffered over the last few years since I started running,

[TheTabbyCat Graduate in reply to LottieMW]

Gosh LottieMW, I'm sure that using natural fertiliser counts as a work out,lol Lots of shovelling - a shoulder workout-, lifting weights-strengthens thighs and even abs! Have a good week

[LottieMW in reply to TheTabbyCat]

true! 😂

Thank you…have a good week yourself 😊

[Sunshine908]

Well done on all the mini movements CBDB. It all adds up doesn't it. And they say that the best workout is the one you actually do so I always think that, if that's all I can do today, that's enough! I balance on one leg whilst I clean my teeth, and I'm trying to break up the sitting down so I'll just walk to another room and back, or walk to the bottom of the garden and back.

I love this time of year and days when the sky is blue and it's tempting to go outside. Whether I go out or not, it improves my mood just to know that I could if I wanted to, without piling on all the layers! It' cool and fresh enough to enjoy a brisk walk, whereas later in the year it can be a bit too warm and muggy sometimes.

Sue

[CBDB Administrator Graduate Gold in reply to Sunshine908]

Just this. Exactly! And here’s to ‘breaking up the sitting down’! 💪👏👏

[TheTabbyCat Graduate in reply to Sunshine908]

Hi Sue, I'm so with you on not wanting to put layers on for a quick walk. Even Wiggles the dog, is happier without her "mac",lol.

I envy you being able to stand on one leg, I can't do that ,yet! You're right in saying that everything we do counts.

[Sunshine908 in reply to TheTabbyCat]

Yes our pooch is the same, he hates his raincoat. but then he hates the rain so the worst thing is that we get him all wrapped up, then get ourselves wrapped up, and then we can't get past the front gate anyway! 😀

[TheTabbyCat Graduate in reply to Sunshine908]

Lol, we 'ave to luv'em💖🐾🐾🐕

[TheTabbyCat Graduate]

Just a quick update from a satisfied TabbyCat . I've managed to complete 2 sessions of level 5, my triceps kick back is still working, I do those with resistance bands while Laura is doing bench dips, then right at the very end I do benchdips from the sofa arm, I can do 5 without sitting down in the middle. OK so they're not quite as low as Laura's but I'm getting there The sit to stand+calf raises were weird to begin with as I felt wobbly standing on my toes, I got around that problem by putting a kitchen chair infront of me, if I need to, I can put my hands on the back of it just to keep me steady, apart from the balance issue my calves can mange 10 .💪

I'm looking forwards to trying it for the 3rd time tomorrow, then next week another 3 sessions.

I hope everyone has found a way of exercising that they enjoy, life's too short for just plodding about,

[Sunshine908 in reply to TheTabbyCat]

Good idea having the chair there TheTabbyCat - I do the same with my pilates standing workouts. Saves me wobbling around like a jelly!

Sue

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

that’s amazing. Yes, and I would assume if you continue doing these, you will find your balance will also improve.

Mine did substantially. I used to sit down when putting socks and trousers on. 3 years later and I do that standing. Another little micro-exercise for continuing to train one’s balance. For some this might be such a little thing, but for me this was huge!

Fab! Happy week 5-ing!

[SueAppleRun in reply to TheTabbyCat]

You have come on loads hav not you? Well done

[TheTabbyCat Graduate in reply to SueAppleRun]

Aww thanks Sola, yes I'm quite chuffed. I've been constant since mid February 💪. I remember the 1st time I attempted level1- I got quite a shock when Laura announced that the 1st bit was just the warm up fun times🤣🤣🤣

[TheTabbyCat Graduate]

Thanks CBDB, your balance must have improved lots This may sound daft but one of my successes is being able to put trousers, socks and shoes, sitting on any chair! I doubt if I'll even try standing but it really doesn't matter. Never say never, though

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Not daft at all, and progress is progress! Also completely agree with “Never say Never!” 💪😃👏👏👏

[TheTabbyCat Graduate]

Hi again CBDB, just a quicky to finish the week off. I was supposed to do S&F on Friday but somehow I didn't manage to fit it in. Just a couple of months ago, this would have meant that I skipped the last session, well, much to MY surprise I found time yesterday to fit the 3rd session in. I walked with the dog, went round the Sat. street market, came back and did level 3 then I went round the market again 💪🚶‍♀️

My 3rd attempt at level 3 went well, sit to stand+calf raises are easy, I still have the chair infront for balance. 10 triceps kick backs with elastic then right at the very end 5 good,real bench drops! I fit them in at the end because I need the sofa arm which is in the lounge where I end up. They fit in nicely at the end and I do them without Laura.

Next week I'm hoping to manage 10 bench dips by the end off the week, so that I can boast about completing the NHS 5 week workout👏👏👏💪

A happy TabbyCat!!

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

That is amazing! Full right to boast and be pretty happy about yourself! Awesome!

[TheTabbyCat Graduate in reply to CBDB]

Lol 😂, I'll be boasting next week! 🤣 I hope that I'm encouraging someone to have a go. I was really encouraged by your fitness journey CBDB, I'm a little bit older than you and I've had lots of problems along the way but I'm going to complete the 5 week program within 10 weeks, complete with the 10 bench dips 🤣🤣🤣

youtu.be/HgzGwKwLmgM(Not working as expected?)

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Don’t stop us now!🎼🎶🎵🎶🎵

🤣🤣😃😃💪💪💪💪💪💪👏👏👏👏👏