At the break of dawn

[Anek]

 

[Tileenah]

I'm sorry to hear physio made it worse the first time In any case it's good that you already have a diagnostic, and congrats on building a workout on your own that helped you through it.
Anxiety causes chronic pains to flare up, because after 3 month of having a pain somewhere it changes how your brain behaves around the signal. So what you describe seems pretty consistent to me with the symptoms you describe and the time you've been experiencing it. I don't know how things work in your country physio-wise but if you were in France I would address you to physiotherapists specialized in chronic pain, because the way to deal with it is very different than with acute pain. Maybe that's why the one you saw made things worse...
Anyway it seems to me you're doing a very hood job of taking care of yourself and keeping moving, which are the main objectives with your kind of pain, so congrats on that

 

[NancyTree]

@Anek
@Tileenah it makes sense, I think that would've helped me back then. I went to the sports doc after I think 3-6 months, so it might have been a better route I guess. There are physios specialised in chronic pain, there's one near me that works in a team with an occupational therapist and psychologist. I can go to a physio without a referral (though I'm not sure if it is the case for such a specialised team).
The pain I experience was there in this form from the start, and it became chronic because I didn't slow down. I told the physio back then when I told him I quit that I perhaps needed a psychologist more than a physio or exercises, because I needed to change my mindset and deal with my need to go fast and hard, and the lack of connection with my body. But then I already had the clue that that was the actual problem, why I overloaded and got the injury, and injured it two times more because I didn't learn. So I didn't look for a psychologist to help me, but just focused on trying to slow down.
I think, now you mention the relationship between anxiety and pain, that maybe chronic stress in my childhood caused me to experience pain in a different way?

I think what caused it now to come back (after 2 years of absence) is maybe more indirect, by being super stressed and angry and frustrated, I just raced while hiking and stopped listening to my body (again ) when it told me to take some rest. And now I'm paying the price.
(Ps, and maybe my muscles got cramped/tense by the stress irritating the nerve again? )

But, today it was better than yesterday, I even forgot it for a moment. So I dare to relax a bit, that it is not taking me again 3 years to heal.

 

[NancyTree]

Friday March 24th
Arms of Steel chair edition, day 11

Goals progress
Sport
Exercise 7 days (5/7)
Practice push ups twice a week (1/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (1/7)

Self care
Healthy dinner 5 times a week (3/5).
Reasonable snacks 5 times a week (3/5)
Going to bed in time 5 times a week (1/5)
Doing something to wind down 5 times a week (0/5)
Getting 2 chores done (0/2)

Exercise streak: 364 days (1st day Mar 26 2022)
Step streak: 0 days (186)
Daily walk streak: 0 days (141)
Duolingo (hard) streak: 133 days (1st day Nov 12 2022)
Meditation streak: 136 days (1st day Nov 9 2022)

 

[Lady Celerity]

 

[Tileenah]

But, today it was better than yesterday, I even forgot it for a moment. So I dare to relax a bit, that it is not taking me again 3 years to heal.

From what I read, it won't. You already did a wonderful job the first time and these 3 years of struggle were also time you took to learn how to live and deal with this, in a more respectful way of yourself. You won't unlearn that
It's good that you have a specialized center near where you live! We only have them in big cities here so access can be a problem for people living in the country. Don't hesitate to ask them for help if you feel you need it, I think in your case it will be fast because you already learned so much and know how important it is to both keep moving and to listen to yourself and rest when you need to. They will just help in better understanding how things work and that usually helps with anxiety
And also, brains are wonderful organs that keep learning all our life. They can learn about pain and stress and make your life hell but they can also learn other ways to deal with it. This is not forever, and it is not the same experience as the first time when you had to build everything form ground up. Courage!!!

 

[Fremen]

@Fremen thanks! That is good news indeed. Bad news is that I have no one to point my anger to..

A punching bag might help
Seriously, keep in mind that you have the benefit of experience and can handle the situation better

 

[NancyTree]

@Lady Celerity
@Tileenah @Fremen thank you for your encouraging words, means a lot.
And @Tileenah I will keep that in mind, asking for help can actually help sometimes

Saturday March 25th
Today I went to see the Blue Man Group, and it was an awesome show! I got a little scared when they were picking 'volunteers' from the audience (it doesn't feel really voluntary when they pick you while everyone is watching), but I was safe in the middle; they only picked people who were sitting alongside the path.
I did a short walk this morning, went okay. So tomorrow I'll try a little further.
And: today is day 365, a 1 year streak! Crazy.
 Walk 20 min, 1.59 km
Program Arms of Steel chair ed
Lower body
- 3x10 squats
- 3x10 bridges
 Challenge Wall sit day 6, I was at day 10 but thought it would be better to take a little step back.

Goals progress
Sport
Exercise 7 days (6/7)
Practice push ups twice a week (1/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (1/7)

Self care
Healthy dinner 5 times a week (3/5).
Reasonable snacks 5 times a week (4/5)
Going to bed in time 5 times a week (1/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 365 days (1st day Mar 26 2022)
Step streak: 0 days (186)
Daily walk streak: 1 days (141)
Duolingo (hard) streak: 134 days (1st day Nov 12 2022)
Meditation streak: 137 days (1st day Nov 9 2022)

 

[JCU]

Congratulations on 1 Year!!

 

[HellYeah]

Congratulations

 

[CODawn]

Congratulations!

 

[Tileenah]

congratulations on 1 year of exercising!

 

[Fremen]

Congrats

 

[TopNotch]

Well done!

 

[TheLibrarian]

Absolutely crazy. Congrats.

 

[PetiteSheWolf]

Bravo for one year!

 

[Anek]

Congrats on one year!

 

[NancyTree]

@JCU @hellye @CODawn @Tileenah @Fremen @TopNotch @TheLibrarian @PetiteSheWolf @Anek

Sunday March 26th
 Hike 2.56 km. I tried to walk very mindful. Take breaths, listen to the sounds around me, and slow down.
 Program Arms of Steel chair ed , day 13
 Abs Ab Crunch, lvl 1

Goals progress
Sport
Exercise 7 days (7/7)
Practice push ups twice a week (1/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (2/7)

Self care
Healthy dinner 5 times a week (4/5).
Reasonable snacks 5 times a week (5/5)
Going to bed in time 5 times a week (1/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 366 days (1st day Mar 26 2022)
Step streak: 1 days (186)
Daily walk streak: 2 days (141)
Duolingo (hard) streak: 135 days (1st day Nov 12 2022)
Meditation streak: 138 days (1st day Nov 9 2022)

 

[aku-chan]

Congrats on a year of exercising!

 

[daejamurrachan]

Congorats on a year+ of consecutive movement!!

 

[NancyTree]

@aku-chan @daejamurrachan

Monday March 27th
Calf feels pretty good, so I'm super relieved

I still need to be careful, I have a few hikes planned with friends/family and I need to lower the kms despite I  really want to do those awesome 15km routes (or actually don't want to disappoint them). That's my weak point. Just as badges are; I almost got the Garmin 300.000 steps badge for March, but I need to let go of that, because if I'm reasonable, I am simply not able to walk 10.000 steps a day the next 4 days. One day I will get it, just not this month.
 Hike 2.44 km
 Program Arms of Steel chair ed , day 14
 Challenge wall sit, day 8, 70 sec

Steps today: 7511

Goals progress
Sport
Exercise 7 days (1/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (1/7)

Self care
Healthy dinner 5 times a week (0/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (1/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 367 days (1st day Mar 26 2022)
Step streak: 2 days (186)
Daily walk streak: 3 days (141)
Duolingo (hard) streak: 136 days (1st day Nov 12 2022) I almost missed it today, because the battery of my tablet was dead this morning...
Meditation streak: 2. I decided to restart my streak, because lately I hadn't been meditating with attention, just doing a bit to keep my streak. Yesterday I remember practicing fully aware and attentive, so that's the beginning of my new streak. It doesn't have to be long, but just real.

 

[Lady Celerity]

Belated congrats on 365 consecutive days of exercising!

 

[CODawn]

Congratulations!
I struggle with the same meditation issues.

 

[NancyTree]

@Lady Celerity thanks!
@CODawn thank you! Good luck with your meditation!

Tuesday March 28th
No walk today, but I got 5000 steps in.
Program Arms of Steel chair ed , day 15
Lower body
- 3x10 squats
- 3x10 bridges
-3x5 calf raises
Challenge wall sit, day 8, 20 sec

Steps today: 5178

Goals progress
Sport
Exercise 7 days (2/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (2/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (2/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 368 days (1st day Mar 26 2022)
Step streak: 3 days (186)
Daily walk streak: 0 days (141)
Duolingo (hard) streak: 137 days (1st day Nov 12 2022)
Meditation streak: 0

 

[NancyTree]

Wednesday March 29th
I had a sleep over at my Aunt and Uncle's. My uncle feeds a few horses every morning, and I went with him this morning. I forgot to track it, but it was 45 min in total (it included a walk to the supermarket to get breakfast) and Google maps estimated it around 2.5 km.
 Walk +/- 2.5 km
 Program Arms of Steel chair ed , day 16
 Abs 2 min abs, with 2x1 kg ankle weights and additional 5.5 kg dumbbell with the sitting twists
Challenge wall sit, day 9, 1.20 min

Stepa today: 7870

Goals progress
Sport
Exercise 7 days (3/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (3/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (2/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 369 days (1st day Mar 26 2022)
Step streak: 4 days (186)
Daily walk streak: 1 days (141)
Duolingo (hard) streak: 138 days (1st day Nov 12 2022)
Meditation streak: 1

 

[NancyTree]

Thursday March 30th
 Hike 4.73 km
 Program Arms of Steel chair edition , day 17. Im not sure if I did it right, I might have done 20 instead of 22 in some sets so I think I should redo this day tomorrow.

Steps today: 11091

Goals progress
Sport
Exercise 7 days (4/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (4/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 370 days (1st day Mar 26 2022)
Step streak: 5 days (186)
Daily walk streak: 2 days (141)
Duolingo (hard) streak: 139 days (1st day Nov 12 2022)
Meditation streak: 2

 

[NancyTree]

Friday March 31st
Yesterday I made 12000 steps, so today I chose not to force myself to do a large round to make it to 5000. But accept that walk and step streaks will be for later. I did do a leg workout though, and added weights and lunges, so that was also a big step.
PS oh I see now that I wanted to redo day 17, I forgot. well maybe tomorrow
Program Arms of Steel chair edition , day 18
Lower body
- 3x10 squats with 5.5 kg dumbbell
- 3x10 lunges
- 3x15 bridges
- 3x5 calf raises
 Challenge Wall sit, day 10, 1.5 min

Steps today: 4379

Goals progress
Sport
Exercise 7 days (5/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (4/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 371 days (1st day Mar 26 2022)
Step streak: 0 days (186)
Daily walk streak: 0 days (141)
Duolingo (hard) streak: 140 days (1st day Nov 12 2022)
Meditation streak: 0

 

[NancyTree]

Saturday April 1st
Busy day. I had a pretty bad mood, but that faded away during my niece's and her soon to be husband's bachelor party. It was not a classic bachelor party, because it was with the whole family and both the bride and groom, but it was really fun. We had all those games at a 'western farm'. It was an enormous workout session.
Bachelors day archery, rodeo ride, real life table football (scored twice), sumo wrestling, jeans flex hang (got around 40 sec). I probably forgot something.
 Program Arms of steel chair ed , day 19
 Abs Rock Hard Abs, lvl 1+, with 2x1 kg ankle weights and 30 sec rest

Steps today: 4501

Goals progress
Sport
Exercise 7 days (6/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (4/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (0/2)

Exercise streak: 372 days (1st day Mar 26 2022)
Step streak: 0 days (186)
Daily walk streak: 0 days (141)
Duolingo (hard) streak: 141 days (1st day Nov 12 2022)
Meditation streak: 0

Pictures

 

[JCU]

I'm glad your day turned around! You look like you had loads of fun!

 

[Lady Celerity]

How fun! Thanks for sharing the photos.

 

[TopNotch]

Well done on that 40 seconds!

 

[Fremen]

It's really fun party

 

[NancyTree]

@JCU yes it was awesome!
@TopNotch thanks!
@Lady Celerity @Fremen it was!

Sunday April 2nd
Today I have DOMS from yesterday!
I went hiking with a colleague, I doubded if it would be a good idea, because of the DOMS, but luckily it turned out okay. I walked slowly and we had a pause with lunch halfway.
I will try to restart healthy habits tomorrow.
 Hike 8.31 km
 Program Arms of Steel chair edition , day 20.

Steps today: 12650

Goals progress
Sport
Exercise 7 days (7/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (1/2)
5.000 steps a day (1/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (4/5)
Doing something to wind down 5 times a week (2/5)
Getting 2 chores done (0/2)

Exercise streak: 373 days (1st day Mar 26 2022)
Step streak: 1 days (186)
Daily walk streak: 1 days (141)
Duolingo (hard) streak: 142 days (1st day Nov 12 2022)
Meditation streak: 0

Pictures











And I made a new puzzle!

 

[Fremen]

Beautiful photos, thanks

 

[JCU]

Wow! Gorgeous photos! (And surprise kitty )

 

[TopNotch]

Cats are always major photo bombers!

 

[Anek]

Awesome!

 

[Tileenah]

I love your birds pictures ! Your pictures are always so beautiful
And the puzzle looks really nice too

 

[NancyTree]

@Fremen @JCU (hihi yes!) @Anek @Tileenah
@TopNotch yes they are

Monday April 3rd
Program Arms of Steel chair ed , day 21
Lower body
- 3x10 squats with 5.5 kg dumbbell
- 3x10 lunges
- 3x15 bridges
- 3x10 calf raises
Challenge Wall sit, day 11, 1.40 min

Steps today: 6514

Goals progress
Sport
Exercise 7 days (1/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (1/7)

Self care
Healthy dinner 5 times a week (1/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (1/5)
Doing something to wind down 5 times a week (1/5)
Getting 2 chores done (2/2)

Exercise streak: 374 days (1st day Mar 26 2022)
Step streak: 2 days (186)
Daily walk streak: 2 days (141)
Duolingo (hard) streak: 143 days (1st day Nov 12 2022)
Meditation streak: 0

 

[Lady Celerity]

I love your pictures!!

 

[NancyTree]

Thanks @Lady Celerity

Tuesday April 4th
I am so tired.. But, I got myself to cook today.
 Hike 2.49 km
 Program Arms of Steel chair edition , day 22, lvl 1+
Abs Six Pack, with 2x1 kg ankle weights and additional 5.5 kg dumbbell on the sitting twists
 Challenge wall sit, day 12, 20 sec

Steps today: 8697

Goals progress
Sport
Exercise 7 days (2/7)
Practice push ups twice a week (0/2)
Practice pull ups twice a week (0/2)
5.000 steps a day (2/7)

Self care
Healthy dinner 5 times a week (2/5).
Reasonable snacks 5 times a week (0/5)
Going to bed in time 5 times a week (2/5)
Doing something to wind down 5 times a week (2/5)
Getting 2 chores done (3/2)

Exercise streak: 375 days (1st day Mar 26 2022)
Step streak: 3 days (186)
Daily walk streak: 3 days (141)
Duolingo (hard) streak: 144 days (1st day Nov 12 2022)
Meditation streak: 0

 

[NancyTree]

Wednesday April 5th
I had a pretty good day: did some chores, went for a hike with a friend and her 3 yo daughter , and had dinner in a restaurant with my mom.
 Hike 5.11 km
Program Arms of Steel chair edition

Steps today: 12169

Goals progress
Sport
Exercise 7 days (3/7)
Leg workouts at least twice a week (1/2)
Ab workouts at least twice a week (1/2)
5.000 steps a day (3/7)

Self care
Healthy dinner 5 times a week (2.5/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (3/5)
Getting 2 chores done (6/2)

Exercise streak: 376 days (1st day Mar 26 2022)
Step streak: 4 days (186)
Daily walk streak: 4 days (141)
Duolingo (hard) streak: 145 days (1st day Nov 12 2022)
Meditation streak: 0

 

[NancyTree]

Thursday April 6th
Program Arms of Steel chair edition , day 24
Lower body
- 3x15 squats with 5.5 kg dumbbell
- 3x10 lunges
- 3x20 bridges
- 3x10 calf raises
 Challenge wall sit, day 13, 1.50 min

Steps today: 5037

Goals progress
Sport
Exercise 7 days (4/7)
Leg workouts at least twice a week (2/2)
Ab workouts at least twice a week (1/2)
5.000 steps a day (4/7)

Self care
Healthy dinner 5 times a week (2.5/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (3/5)
Getting 2 chores done (6/2)

Exercise streak: 377 days (1st day Mar 26 2022)
Step streak: 5 days (186)
Daily walk streak: 5 days (141)
Duolingo (hard) streak: 146 days (1st day Nov 12 2022)
Meditation streak: 0

 

[NancyTree]

Friday April 7th
I went to a concert of the Johannes Passion from Bach. A colleague sings in the choir, I'm so in awe that she can sing
 Program Arms of Steel chair ed , day 25, lvl 1
 Abs 2 min abs, with 2x1 kg ankle weights and additional 5.5 kg dumbbell on the sitting twists
 Challenge wall sit, day 14, 2 minutes

Steps today: 7442

Goals progress
Sport
Exercise 7 days (5/7)
Leg workouts at least twice a week (2/2)
Ab workouts at least twice a week (2/2)
5.000 steps a day (5/7)

Self care
Healthy dinner 5 times a week (2.5/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (3/5)
Doing something to wind down 5 times a week (3/5)
Getting 2 chores done (6/2)

Exercise streak: 378 days (1st day Mar 26 2022)
Step streak: 6 days (186)
Daily walk streak: 6 days (141)
Duolingo (hard) streak: 147 days (1st day Nov 12 2022)
Meditation streak: 0

 

[PetiteSheWolf]

Oooh, that must be a great piece to work on! And thank you for supporting that chorist friend

 

[CODawn]

Thank for sharing more awesome pictures!

 

[NancyTree]

@CODawn yw!

Saturday April 8th
I went for a 9 km hike, which turned out to be a bit more, and my calf wasn't happy after 7.5 or so.. We had a break halfway, just like I had last week with my 8km hike.. I wasn't much faster.. So maybe it was because I did some cleaning and tidying this morning? Because that included going up and down the stairs a few times.
But the rest of the day I didn't feel anything, so it's not really bad..
 Hike 10.43 km

Steps today: 17283

Goals progress
Sport
Exercise 7 days (6/7)
Leg workouts at least twice a week (2/2)
Ab workouts at least twice a week (2/2)
5.000 steps a day (6/7)

Self care
Healthy dinner 5 times a week (3.5/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (4/5)
Doing something to wind down 5 times a week (3/5)
Getting 2 chores done (8/2)

Exercise streak: 379 days (1st day Mar 26 2022)
Step streak: 7 days (186)
Daily walk streak: 7 days (141)
Duolingo (hard) streak: 148 days (1st day Nov 12 2022)
Meditation streak: 0

 

[Gandhalfit]

I hope it's nothing and your calf will be okay

 

[Tileenah]

for calf

 

[NancyTree]

@Gandhalfit @Tileenah thank you!

Sunday April 9th
WWaled twice today, both short so I could get my 5000 steps but not doing too much. On the second hike I saw a grass snake/ringed snake, but I didn't have my camera with me because I was at my brother's for Easter brunch... I got a recognisable picture with my phone though.
My calf feels kind of okay. No pain, but sometimes it feels a bit tense. I will try to keep it easy..
 Hike 1.89 km
 Hike 2.71 km
 Program Arms of Steel chair ed , day 26
Lower body
- 3x15 squats with 5.5 kg dumbbell
- 4x10 lunges
- 3x20 bridges
- 3x10 calf raises
- 3x20 lying side leg raises
 Challenge wall sit, day 15, 2.10 min

Steps today: 8096

Goals progress
Sport
Exercise 7 days (7/7)
Leg workouts at least twice a week (3/2)
Ab workouts at least twice a week (2/2)
5.000 steps a day (7/7)

Self care
Healthy dinner 5 times a week (3.5/5).
Reasonable snacks 5 times a week (1/5)
Going to bed in time 5 times a week (4/5)
Doing something to wind down 5 times a week (3/5)
Getting 2 chores done (8/2)

Exercise streak: 380 days (1st day Mar 26 2022)
Step streak: 8 days (186)
Daily walk streak: 8 days (141)
Duolingo (hard) streak: 149 days (1st day Nov 12 2022)
Meditation streak: 0

Pictures