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:
★ 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...
★ 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...
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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.
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! 🤣🤣
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!
Well done Gthants, pick and mix sounds like fun. I'm sure you'll be back on form very quickly
CBDBAdministratorGraduate 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:
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
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!
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!!!!
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!
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.
🍏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!
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
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!
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. 🤞
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.... 🎉🎉🎉😘😇❤️🖤🤎💜💚🧡🤍👏👏👏🙆♀️💁♀️🙇♀️🚶♀️🧎♀️🏃♀️🚣♀️🧘♀️👣👣👣🏋️♀️
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. 😻
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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. 
