Back from the Dead 🧟‍♀️

[SevenDeadlyExes]

Well if I was wrong about it just being stretches for a couple days, because I just got around to that one today - still working away slow and steady and I'm noticing a difference for sure - feeling more stable and in less pain so that's pretty great!

Burnout is still kinda kicking my ass, lot of Minecraft over the weekend helped (creative play is wonderful for the nerves - creepers sneaking up behind you and exploding your lovingly crafted builds, not so much!) but was able to read a bit before bed last night, so that's progress - although I woke up at around 4 and couldn't go back asleep so.. poor sleep and bad MH have such a chicken egg relationship too, but I'm trying and sometimes that just has to be enough if

PS check me out making a lil table so all 4 workouts show in nice lil thumbnails instead of one long stack! #learning

 

[Mamatigerj]

PS check me out making a lil table so all 4 workouts show in nice lil thumbnails instead of one long stack! #learning

 

[Set Monje]

I think in my next world I'm going to disable mob griefing.
I tend to play solo so not sure why I haven't done this previously.

 

[SevenDeadlyExes]

I think in my next world I'm going to disable mob griefing.
I tend to play solo so not sure why I haven't done this previously.

Same actually

 

[SevenDeadlyExes]

​

Happy Weekend friends,

Been pretty burnt out still this week but I've managed to do all these workouts - nearly missed yesterday because I got distracted and then forgot #BrainFog but because of that I made sure to do my exercises first thing this morning - my shoulder joints were starting to ache by the end this time, but not so much that I dropped my arms - so that's definitely progress

Really enjoying getting back to it and trying not to get ahead of myself picking out my next program yet!

 

[SevenDeadlyExes]

​

Still working my way through these, still tired AF all the time (it's burnout, I've talked to my therapist about it) but I noticed during this mornings meditation that I'm not feeling all the way bone tired (feeling it in surface muscles now) and my lower back and hips are aching like fatigue rather than actually pain? So whilst still not great - it is an improvement!
With that in mind I did today's workout at level 2 even though I'm super tired (resting wasn't helping either so might as well try moving instead right?) and I've started doing 20sec planks this week, even tho Finch only says 10 (new rule is at least 10, but if I want to do more while I'm there I might as well!)

Not sure why I'm doing these check-ins so infrequently this time, but that's what I'm doing so..

Hope you all are feeling fit & well

 

[SevenDeadlyExes]

Ok! Completed Vitality, next up I think Foundation Light? I'm sorely tempted to just up to a more challenging one, but for one,this one is actually rated 0.5 difficulty, and also I really do want to take it slow and work on tendon strength so I don't buckle myself again and have to start over, plus I was able to do this one every day, even when the chronic fatigue was hitting bad, and had energy to spare when the Haunted Hive challenge came up too - so I think it might be best to plan for the bad days, and if I've spare beans in the proverbial tin, I can always do extra sets.

Also, just to say I'm taking Hamilton's advice (Hybrid Callisthenics) and giving myself a 10% missed days allowance - I missed one this time but caught up the next day - not a prerequisite, but good if I can - that way I don't have to quarrel with myself about standards right when I'm struggling!

Rest day tomorrow because it's the 31st, but actually going a walk because it's also Halloween and we have a ton of snacks to munch!!

 

[Mamatigerj]

Happy Badge Day!

 

[Fremen]

Congrats

 

[astro_lizard]

Congrats on Vitality!!

 

[graoumia]

congrats

 

[TopNotch]

Well done!

 

[SevenDeadlyExes]

New Month - New Program

 

[SevenDeadlyExes]

Week 1 Foundation Light
7 days Push-up Streak Challenge
Daily Planks
Morning Stretches

It's too many things, none of them are overly taxing individually but it's becoming a hassle to do all 4, something's gotta give but I'm unwilling to quit any of them - if I can only see out the push-up challenge til the end of the month, and then learn the lesson not to do month long add on challenges?

Tempus fugit - I'll do it till I don't ig

 

[graoumia]

Do you do the 4 one at the same moment ? if yes you could move one to another moment ?

 

[SevenDeadlyExes]

Do you do the 4 one at the same moment ? if yes you could move one to another moment ?

I could in theory, but I find if I don't do my exercises in the morning, the likelihood of doing them later diminishes pretty rapidly

 

[Mamatigerj]

if I don't do my exercises in the morning, the likelihood of doing them later diminishes pretty rapidly

I am the same; it happened just yesterday!

 

[SevenDeadlyExes]

Yeah nah, I'm not doing the push-up challenge!

I knew going in that it was too difficult for me atm (I'm starting again from level 1 for good reason, I can't be tacking on lvl 4 challenges!) but I woke up today sore and tired and not wanting to do any of it (tbf I also went a big walk yesterday - but there should be room in my plan to do more if I wanna know?)

So just morning stretches, and my light workout program, and a plank - that's the standard and that's plenty!

Gotta remember it's much better motivation to exceed your goals than to fail them - so it's ok to set 'em low

 

[SevenDeadlyExes]

Over the hump now, I did miss one day but tbf it was a cardio day and I've done a ton of walking this week so I figure that balances out - and I did say before I started that I could miss a day or two without it counting myself out
Still at it with the morning stretches and daily planks though

 

[SevenDeadlyExes]

Foundation Light?

I mean technically, I failed out yesterday since the past couple days have been blighted by chronic fatigue so I did not do those days but! I went back today and I did them along with today's session - and by my own made up rules, that still counts!!

Going forward I was thinking I'd level up and do maybe 10? But now I'm thinking I might be smarter to dial it down just a little bit and try Zen instead, and try to get out for a couple or three walks each week to stay on top of the old cardio. With the holidays and everything my routine is going to go out the window and there's going to be a lot going on, so I think it makes sense to put off the push to level up until the new year?

 

[Fremen]

Congrats

 

[TopNotch]

Well done!

 

[SevenDeadlyExes]

ZEN Program

DAREBEE, darebee, fitness, workouts, visual workouts, fitness challenges, fitness motivation, exercise tips, fitness guides, fitness community

darebee.com

Ok, new month new program - heading towards the new year cool, calm and flexy with this one!

 

[astro_lizard]

Congrats!! and I hope you enjoy Zen. It's one of my favorites

 

[Laura Rainbow Dragon]

Congratulations on completing Foundation Light!

 

[SevenDeadlyExes]

Y'know, you look at something like this and you think "how is that even a workout" and then you do it and you discover that holding your arms up for six minutes straight suuuuucks!!?
I've always had a bit of weakness in the shoulders and I'm forever getting trapped nerves - and these "light" workouts are getting right in there time and again #ouch
I've gotta assume it's beneficial in the long run but it ain't fun - thankfully they're short workouts at least

 

[Laura Rainbow Dragon]

View attachment 8293

Y'know, you look at something like this and you think "how is that even a workout"

#1 & #3 = Extended Mountain Pose = full body engagement, strengthening feet, legs, glutes, abs, upper back, and shoulders.
#2 = Crescent Moon = all of the above + extra strengthening of the oblique muscles
#4 & #6 = Crescent Lunge = all of the benefits of Mountain + extra strengthening of quads, calves, and ankles + it's balance training
#5 = Warrior II = similar benefits to Crescent Lunge, although Warrior II is more stable, involves a different hip position, and requires greater flexibility on the outside of the back ankle
Depending on how low your flexibility will allow you to go in #4-6 (work towards your front thigh being parallel to the ground) you will really feel the burn in your legs in these poses!

If you're doing those poses to the best of your ability, it is definitely a workout!
Great work!

 

[Set Monje]

Yea, when I did Zen I felt my forearms going numb first and I was thoroughly confused (only ever had my forearms go numb first when playing defense in sparring).

 

[Mamatigerj]

Belated Happy Badge Day!

 

[SevenDeadlyExes]

I was right to take it easy this month!
I've gone and caught the flu, so anymore that 6 min yoga every other day is probably inadvisable at this time
Oh well, this the season ig

 

[Fremen]

 

[SevenDeadlyExes]

Almost done with Zen and I'll be honest I've been very stop-starty with it, since every other day is meditation and I do that most days anyway - and a lil bit of yoga is easier to bundle with that, plus because of the holidays I've no real routine to speak of atm
But I've done all of the sessions even if not when I was supposed to and I think that's good enough - I've done some extra bits and pieces too the last couple weeks, mostly walking and tendon strength stuff, and ofc Snow fight!
But I wanted to check in today to tell you about some nice moments I've had combining walks and meditations!
First was the other day when I decided to climb up on to one of the sort of sculptures they have in the business park (it's literally just a pile of concrete slabs in a vaguely spherical form) I had such a vantage point up there and it was p quiet just after Christmas, and I just sat in meditation feeling the cold air and bright sunlight on my face overlooking the river for miles around!
And then today I did a walking meditation and right when the kinda mellow almost high of it was kicking in, I was walking past some fishermen, and at that very moment one had reeled in a fish, and there was just this moment where a smile crept across my face and I raised my coffee cup, and we met eyes and he smiled and it was just such a moment of connection, not just between two strangers but idk I felt quite connected to nature in that moment and it may sound a bit woo but I also felt a sort of ancestral connection in that moment too, to fisherfolk all throughout our shared history - i almost wish I could have caught it on camera, but I think you'd had to have been there really. It was quite magical.

I'm not sure if I want to do another program in the new year of switch to a plan - do 3-4 days a week style y'know? I def want to get a bit more movement going tho but I need to be careful not to overcommit, always a danger this time of year

Hope you all had a lovely holiday, however you celebrate (or not) I think the dark days around the solstice are particularly magical (although ig that also depends v much on latitude?)

 

[SevenDeadlyExes]

Zen complete now and I've decided to switch to a plan for Jan/Feb instead of a program - so I've started Guardian today with a walk for some light cardio, and I've dug out some stretches and stuff for rest days that will hopefully help me loosen up and strengthen my old tendons - I'd love to get back into running eventually but unless my knees improve (making a point to take the stairs when I go for my walks and it still kills so... )

 

[MangoTux]

Congrats on completing Zen!

 

[Jaga]

Congratulations!

 

[Laura Rainbow Dragon]

Congratulations on completing Zen!

For help with your knees: https://darebee.com/collections/knee-workouts.html

 

[Fremen]

Congrats

 

[SevenDeadlyExes]

Congratulations on completing Zen!

For help with your knees: https://darebee.com/collections/knee-workouts.html

Thanks! I've actually already bookmarked them along with some low intensity workouts to work on the surrounding muscles that should give me better support ifn I get back to the running - hopefully it'll help because atm in the immortal words of Lili von Shtupp "..everything below the waist is kaput!"

 

[SevenDeadlyExes]

Ok, idk if I did that properly - what do I need to put between the thingybobs?? Just the URL?

Anyhow yes, I did Starting Over for my scheduled strength workout today - not much energy for today but I did 3 sets plus the EC (squat hold for 30secs at the end) and I think that's not too bad
Lunges were wicked wobbly so I def need practice on those but everything else went pretty ok I think

 

[Laura Rainbow Dragon]

Ok, idk if I did that properly - what do I need to put between the thingybobs?? Just the URL?

Not the full URL, no. Just the part after "/workouts/" and before "-workout.html"
So, in this case: "starting-over"

 

[SevenDeadlyExes]

Ok let's try this again forearmed with knowledge!!


Monday is Strength Day and I remembered having a lot of fun with this one before!
Did both sides as one rep for the knee to elbows +1kg dumbbells for the last set +EC (1 min rests)
Only 3 sets because I've a lot on today but I tore this one up ngl!!

 

[SevenDeadlyExes]

Rest day today so just a spot of kneehab

 

[SevenDeadlyExes]

Wednesdays is cardio day - I always dread the grind but once I get the endorphins flowing I love it - sometimes too much

I did 3 sets with EC (1 min rests) but I did the thing where I count both sides as 1 rep, which iirc (and judging by the total time of my workout today) is not right - so I effectively did 6 sets - got the quads lit up a bit, which I'm not sure was the point really - but I had the extra beans in the tin and I'm gonna be sat at the computer all day today so

 

[SevenDeadlyExes]

Strength Day today but I'm real burnt out so I took it down a challenge rating and just showed up for today
3 sets w/EC (but honestly only because I just wanted to get it over with!)
Proud of myself for doing it tho - nearly didn't

 

[Laura Rainbow Dragon]

Good call and great work!

 

[SevenDeadlyExes]

Monday is Strength Day, so I did the workout I wanted to do on Friday (but was too fatigued for) and it wasn't even that challenging! I went easy on myself and only used 3kg dumbbells, and didn't use any for the squats because my knee was acting up again this morning and I thought I'd better not, so I supported myself with a railing instead (slowly learning that just because i *can* do a thing doesn't mean I *should*!)
And I did EC (slow & controlled 3sec up 3sec down)

For my rest days I did some walking (even tho my hips were sore but I brought my cane for stability ) and then Sunday I did a 20 min Yoga with Adrienne to loosen up my old joints - which when I look at it like that - one sore knee is actually pretty good for today!

 

[SevenDeadlyExes]

Wednesday was cardio day and since i had a nurses appointment in town in the morning, i walked in to town and took a circuitous route home - total of about 110mins moving according to my wifes Fitbit™ i would like to raise the intensity for these but i get hype and bust my knees every damn time i do!
Thursday is rest day and my hips and lower back were a lil sore after the walk - so i did some Yoga with Adrienne for about 20 mins
Friday is strength day and I wanted to have another shot at this one from last week - i think I was a lil over cautious last time so i did a few experimental squats with different supports and loads beforehand before settling on the resistance band method (iirc my knees are "pronated" that is im a bit knock-kneed and so ig that's a weakness in the lateral part of the quad? do correct me if im wrong - i like to learn) anyway, i did notice a wobble at the lower part and felt more strain on the outside so i think doing it that way will help balance out the muscles that support the knee.
I also realized that the 3kg dumbbells from last week were a bit light for me and I didn't need to be careful of the joints for those, so i switched up to 5kgs for those - 3 sets again, felt like i could do more but i didn't want to overdo it since the last couple days ive been struggling energy-wise - and ofc slow and steady reps for EC throughout

 

[SevenDeadlyExes]

Saturday - kneehab
Sunday

Monday - back at it with the dumbbells (see above)

 

[SevenDeadlyExes]

Tuesday - kneehab
Wednesday - walking (about 1hr 15mins) i had a mind to do an easy cardio on here but the search feature is broken atm hope it gets fixed soon
Thursday - posture workout (see above) probably i need to do this one more frequently, perhaps alongside the little exercises i do for my knees and ankles although i gotta be careful not to overload that else i won't do ot at all

 

[SevenDeadlyExes]

Friday - back at it with the beginner dumbells today, usual drill but i did a small level up by holding one dumbbell goblet style during the squats. Wouldn't mind leveling up the weights but 5kg to 10kg is a big step up and i don't have anything in-between