S&F Catch-Up Aug’23: how is everyone doing?

[CBDB]

Just checking in with everyone! How are everyone’s S&F plans coming along? Or are you doing daily micro-workouts, as often described in  Oldfloss post?

So many different activities are going on. It’s quite a mighty virtual mat!

Some of us are still getting back from an illness. How is your Covid recovery going,  Beatlesforever ? It does take some time to get back to pre-Covid fitness levels.

And  Curlygurly2 , I know you had some injury niggles, but I wondered if you finished the push-up challenge yet?

Is anyone still doing the daily YWA calendar Yoga practice?

 Instructor57 is also stretching to deal with his recurring Plantar Fasciitis. And I remember you have increased your gym workouts?

 Sax64 is possibly still planking? Wowsa!  skysue16 is still micro-workouting - and is that the word for that?  Iwilldothisthisyear year has recently finished the S&F program (well done!) and maybe is continuing with regular week 5?

We really would love to know, so feel free to hop into our reply section and let us know!

Quite a few of us, including me, regularly pull out the Tibetan rites!  dijep ,  Oldfloss ,  ToothPickJafah

I do those and my daily 10 min stretching after each run and row.

Many more workout buddies on these forums, so let us know what you’re doing!

I’ve decided to take recovery more seriously and scale my rowing back a tad. I was getting quite exhausted, and I think it was to do with a combination of being thyroid-under-medicated (long story) and/or overtraining with my rowing a bit.

So taking 2 days of recovery between runs and building in only 3-4 rows per week (instead of 5-6) feels actually quite heavenly, although it’s tempting to jump on the rower much more. (Strange how that changed from the time where it was an effort to get ON the rower!) But some gentle S&F is just perfect for the recovery period! Micro dumbbell workouts and TR are my go-to choices for these, but I’m also trying to get used to something else, which ….. pssst …. is still a secret as I’m preparing an S&F challenge for that! 🙂🤫💃🏽🤫

So, how is everyone’s S&F going?

Let us know!

Or do you need some ideas and inspiration?

Links to recent S&F initiatives and our key standard links of all things S&F are provided below:

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

★ And our popular 7-DAY TIBETAN RITES CHALLENGE: the 5 Tibetan Rites provide a great morning micro workout for the whole body: healthunlocked.com/strength...

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

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

★ And we have badges now, so if you’re interested in seeing these or requesting one for your well deserved achievements, head to healthunlocked.com/strength...

[Curlygurly2]

Hi there...

I had a traumatic tooth extraction, and was told no exercise for 48 hours, but I came down with a nasty virus as well, so no running or anything more strenuous than walking for ten days for me. I'm feeling a bit better now, so ran half an hour yesterday, and picked up the push up challenge again at the end of week 3.

Have you got your thyroid medication sorted now CBDB? I insisted on another test as I was feeling a bit naff still, but my levels are better than ever apparently, so no increase for me.

[TheTabbyCat Graduate in reply to Curlygurly2]

Ouch for the tooth Curlygurly2, you definitely didn't need a virus, too. It's good to hear that you're back to running 🏃‍♀️. Be kind to yourself

[CBDB Administrator Graduate Gold in reply to Curlygurly2]

Ohhh tooth extraction! I’ve had one and it was traumatic! (I get panic attacks when at the dentist and then am so embarrassed about it). So I feel for you. But it’s over, and you’re back running! Nice!

Thyroid Medication- it seems like a constant struggle. There’s also annoyingly newest NHS guidance that goes against much that the Thyroid associations and trusts and patient forums have been saying, and I wonder if big pharma had a hand in that. It’s a journey. Thank you.

So good to hear you are getting closer to feeling normal again! Week 3! Nice! You’re still ahead most of us who haven’t even started! 🤣🤣

[Wine 30D Graduate in reply to Curlygurly2]

I am glad you are feeling better and back running and walking

[Gthants Graduate]

I did a pick and mix mini 15 minute breathing/yoga session this morning. Then a few of my stretches. Then some running warm-up exercises. Then went out and ran 3 x 3minutes, with 3 minute walks before and in between. Feel fine, but my achilles and ankles may need a bit of work as I build back up again, as my work in the last 3-4 weeks has focussed on my back & hamstrings, with some calf-work too. More research needed!

Also saw one someone's post this morning about a 10-15 minute Adrienne breathing routine. Not sure who that was, but I need to look that up too!

[TheTabbyCat Graduate in reply to Gthants]

Well done Gthants, pick and mix sounds like fun. I'm sure you'll be back on form very quickly

[CBDB Administrator Graduate Gold in reply to Gthants]

Well done! It sounds like you’re steadily progressing from strength to strength (and flex to flex!). Yes, I’m also thinking I might have to do more calf strengthening, or rather rolling and stretching. My poor calves have their work cut out with rowing and running. So I’ll join you in the search for calf-pampering sessions! 🤣

I don’t know which breathing YWA session you do, but this is the one I have bookmarked for just this purpose. It’s a bit longer than 10-15 but very relaxing:

youtu.be/Oy4wvF9Z24A(Not working as expected?)

[Gthants Graduate in reply to CBDB]

Oooh - I have bookmarked this: it looks like just what I avoid and so exactly need!

[CBDB Administrator Graduate Gold in reply to Gthants]

🤣🤣👍🏽👏

[Wine 30D Graduate in reply to Gthants]

One if the sessions was breath in the afrienne January challenge and it was great... I recommend it... Would love to hear whAt you thought of it

[TheTabbyCat Graduate]

Ah CBDB, I'm back to flopping about in the heat it's all I can do to take the dog out and keep the flat a little bit tidy,lol. Yesterday I had the brilliant idea to wash the corridor floor, it was a bit messy. I ended up literally dripping in 😓 sweat.

When this latest heat wave 🔥disappears,I'll be back with level 5 of the NHS 5 week plan. I managed to complete level 4 twice before "Nerone "🔥hit us.

It's good to hear that you're pacing yourself with the rowing and everything else that you manage to fit in. Patience is a virtue,lol

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

It certainly is. Patience … this forum should probably called Strength, Flex & Patience! 😃

Well done on that corridor! That’s probably 3 S&F sessions thrown into one!

The exercise contained in housework like that is great, but it often requires only one set of muscles. So I’m always wondering if I need to be better with stretching after a substantial piece of house work, like scrubbing floors or washing windows . I certainly should have done that when gardening recently. I was stiff days on end!

Well done!

[Over60sRunner]

Hi there CBDB 😀I’m doing what I can, when I can. Still very much in the post-viral fatigue phase following Covid yet again (it ruddy loves me!) followed by acute sinusitis and two weeks signed off work. I may ask to be referred to the long Covid/CFS clinic if we have one locally to explore options as I am just knackered 24/7 now and seem to have felt that way forever 😔

I get out for a decent walk most days after work - weather permitting - and can still jive the night away once a month, but I need a good two days rest to recover from it now 🧐 The C25K has gone for a burton again, I am still really congested and nothing seems to help much so I struggle regulating my breathing when running.

My weight is suffering and I'm slowly on the rise again, so I have to get my act together and re-focus 💪 One good thing though is the docs have actually managed to find a drug combination that keeps my blood pressure at almost normal levels, so that's one plus I can focus on 😀👍😀

Onwards and upwards, life hasn't beaten me yet!!!!

[CBDB Administrator Graduate Gold in reply to Over60sRunner]

Oh no! You sound like me at a time when the doctors had not diagnosed my thyroid condition yet. Tired, needing 2 days rest just from going to the cinema , weight gain. It’s so miserable, so really hope you find a way forward.

So well done for considering going to the Long-Covid experts. More information can only help to decide how to manage your health journey.

Wishing you clear nasal breaths, lots of energy and full health!

(And make sure you take enough Vit C! )

[Wine 30D Graduate in reply to Over60sRunner]

.. I hope you have a restful week and hope the referral helps you with the after effects of covid.... It isn't nice to get it.... 🤗🤗🤗🤗

[Iwilldothisthisyear Graduate]

Hi CBDB , yes I am doing 3 week 5 Strength & Flex sessions per week .

[CBDB Administrator Graduate Gold in reply to Iwilldothisthisyear]

Well done!!!! That’s brilliant. So good to see you continuing it!

[Iwilldothisthisyear Graduate in reply to CBDB]

I definitely will as strangely I quite enjoy them 🤣🤣

[TheTabbyCat Graduate in reply to Iwilldothisthisyear]

You're doing brilliantly! There's something compelling about the S&F plan isn't there. Level 5 is perfect because there's not so much chit chat, except when Laura is explaining the "calf stretches" that goes on for yonks,lol.

[Iwilldothisthisyear Graduate in reply to TheTabbyCat]

I did think that , I was saying Laura hurry up , we know how to do these buy now. 🤣🤣

[TheTabbyCat Graduate in reply to Iwilldothisthisyear]

😆 great minds 🤣🤣

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

Lol. Originally there were two versions, a talkative one and one without introductions to the exercises. 🤣🤣

[TheTabbyCat Graduate in reply to CBDB]

There still are 2 options when we get to level 5 but Laura still goes on before the calf stretches, lol.

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

🤣🤣

[Annieapple]

🍏These were recently recommended to me by my Orthopaedic Podiatrist to counteract a mild plantar fasciitis. Also useful for boosting blood circulation & effective for releasing tightness in the different muscle groups. I am still doing the Tibetan Rites & chair based exercise classes. Squats are part of my bathroom routine & haven’t started yet but thinking about some gentle yoga in the evening. I do do a dynamic warm up before my runs & stretches afterwards..

🤣Much improved in the S&F Dept I think the teacher might put on my report!

New toys

[TheTabbyCat Graduate in reply to Annieapple]

What do you do with the "new toys",does it help?

You're doing well with the Tibetan Rites, bathroom squats etc. Definitely a star 🌟 in the S&F,

I've recently invested in made to measure, orthopaedic insoles. By supporting the arch,my ankles, knees etc have stopped collapsing inwards.

[Annieapple in reply to TheTabbyCat]

Thank you! 😊I too have insoles prescribed by the OP six months ago for peripheral neuropathy… brilliant!

I have to roll my foot backwards & forwards to stretch the fascia & use the little ball under my heel to massage it! Only every second day … she said. It’s helped so much already! X

[TheTabbyCat Graduate in reply to Annieapple]

That sounds like a very enjoyable, relaxing therapy.

[CBDB Administrator Graduate Gold in reply to Annieapple]

Ha ha , you dream of having a S&F report card? 🤣🤣👏👏

Yes, that roller looks serious!

[Annieapple in reply to CBDB]

🤣😊

[Wine 30D Graduate in reply to Annieapple]

Fantastic

[Sax64]

Planking? I still can't do 2 minutes straight, but I can do 3 in 2 minutes with a short stretch in-between. The longer you plank the more it hurts, it seems impossible. It's just one exercise of a 15 minute routine that's developed from one of Dr Rangan Chatterjee's books with lunges, squats, press ups etc and now I've added dumbbell weights just to make it harder!

[TheTabbyCat Graduate in reply to Sax64]

Ouch planks,lol.

I can just about manage Dr R. Chatterjee's kitchen workouts.

You're doing really well Sax64 . Careful with those planks though, my rule of thumb is, if it hurts, don't do it

[CBDB Administrator Graduate Gold in reply to Sax64]

Wow! Gotta look that up! Nicely done!

[Sax64 in reply to CBDB]

It's in 'Feel Better in 5: Your Daily Plan to Feel Great for Life' . Section 2 Body / Strength. Which I've increased and adapted. Must be a sucker!

[Wine 30D Graduate in reply to Sax64]

I am still impressed... Really great work

[dijep 30D Graduate]

Oh dear 🙄I feel caught out 😂😂

But reading this today did get me upstairs to do the T5Rs nine times and a round of my physio exercises. I had planned to get back to it next week... honest 😊

But for around 10 days my S&F activities have been virtually nil with the exception of my live yoga class. Worst still has been my the decrease in my daily step count, mainly due to enforced short dog walks due to Alfie hound having a limp and only I run done.☹️

Must do better needs to be in written on my report card. 🤞

[CBDB Administrator Graduate Gold in reply to dijep]

Lol… there seems to be this thing about S&F report cards going around! 🤣🤣

Luckily, we don’t have them!

And a break from everything is sometimes just the thing we need!

[Annieapple in reply to CBDB]

🤣

[Wine 30D Graduate in reply to dijep]

I think your week still sounds good... And when Alfie feels better you can do more...

[dijep 30D Graduate in reply to Wine]

Fingers crossed ... he's on his second lot of antiinflammatories at the moment.

[Wine 30D Graduate in reply to dijep]

Hoping these ones do the job 🤞

[Iwilldothisthisyear Graduate]

I am quite pleased to say I managed to complete another strength & flex session this morning even with a hangover & having stuffed myself yesterday.

[Wine 30D Graduate in reply to Iwilldothisthisyear]

Fantastic

[CBDB Administrator Graduate Gold in reply to Iwilldothisthisyear]

🤣🤣🤣 Brilliant!

[Wine 30D Graduate]

Hi CBDB i am doing the 12 wk plan consolidating my 30 minutes snail jog... And am on week 4 so at the moment working on the 5 week strength and flex exercises.... I am loving it thank you for putting it together.... 🎉🎉🎉😘😇❤️🖤🤎💜💚🧡🤍👏👏👏🙆‍♀️💁‍♀️🙇‍♀️🚶‍♀️🧎‍♀️🏃‍♀️🚣‍♀️🧘‍♀️👣👣👣🏋️‍♀️

[CBDB Administrator Graduate Gold in reply to Wine]

Oh how fabulous!!! Well done!!!! Snail jog! I’ll raise you my ultra-slow sloth slouch! SLOW is perfect! 👏👏👏

[Wine 30D Graduate in reply to CBDB]

Isn't it great 😀

[Instructor57]

Hi CBDB .Yes, still resistance band stretching on the facia .

And correct, I am 3 sessions into a 24 session stage 4 rehab at my local Gym which is concentrating on both Strength work and Cardiovascular.

This is my program.

* 10 minutes warm up on Upright bike.

* 7 minutes on Arm bike.

* 3x sets of 12 on Chest press.

* 3x sets of 12 on lat pulldown.

* 5 minutes on X trainer.

* 3x sets of 12 on Shoulder press.

* 3x sets of 12 on Abs crunch.

* 3x sets of 12 Squat machine.

* 5 minutes on Rower.

* 3x sets of 12 Leg extension.

* 3x sets of 12 Leg curl.

* 5 minutes cool down on recumbent bike .

This routine takes around 1.5 hours and is 2x a week .

[CBDB Administrator Graduate Gold in reply to Instructor57]

Wow! That’s great!! Do you feel stronger? (Or did you always do this kind of circuit training?

[Instructor57 in reply to CBDB]

Yes, feeling good and no.... Not been in a gym for 20 years 😁

[CBDB Administrator Graduate Gold in reply to Instructor57]

Fab! Does it feel you’re going to keep going with that? Or will it be just as a stage in your recovery?

[Instructor57 in reply to CBDB]

I think I will probably keep it up 🙂

[CBDB Administrator Graduate Gold in reply to Instructor57]

👍🏽👏

[TheTabbyCat Graduate]

I thought I'd share a quick update before I run out of August, lol

We're (🇮🇹)still battling with +35°C from the African High pressure "Nerone " but I'm going to do the NHS level 5 twice a week, immediately after the 1st walkies 🐾🐾It's the only way to avoid losing everything.

I managed it yesterday, I even included 5 benchdips. I still do the triceps kick back. All considered, I'm quite a purrrring TabbyCat. 😻

[CBDB Administrator Graduate Gold in reply to TheTabbyCat]

36 degrees Celsius… oh my! I really would not do well on that heat! So awesome for you to have managed your S&F workouts!

Hope you have some gorgeous oceans or lakes near to cool off!

[TheTabbyCat Graduate]

I can't add a pic to my reply because of the chuffing glitch, so I'm adding it now

Italian heat wave