FlowersandPetals
Guest
Wow you have an Aldi’s in Germany? Had no idea they had stores outside of the US!
Hope the pain in your hip goes away soon!
Hope the pain in your hip goes away soon!
Living with A.S.
- Thread starter Germanamazon
- Start date
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
Wow you have an Aldi’s in Germany? Had no idea they had stores outside of the US!
Hope the pain in your hip goes away soon!
I wanna say Aldi's were originally from there. At least, I knew they were created in the US.
Germanamazon
Well-known member
Aldi is german. Two german brothers founded Aldi. And now Aldi is World wide. Amazing isn't it?Wow you have an Aldi’s in Germany? Had no idea they had stores outside of the US!
Hope the pain in your hip goes away soon!
FlowersandPetals
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Germanamazon
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I just realized that I changed my goals. 
I am doing foundation, standing abs and hero's journey. Didn't I want to do the newest program from neilaray? I mean yes I don't think it matters all to much as long as I am doing my exercises.
I have completed
Abs standing day 5
Foundation day 4 level 2
Before breakfast
After lunch I did hero's journey day 2 level 1 and helped the stranger. Looked at karma and on day 7 I have a helper
.
I look at the next day only and make notes on the way. I need to accommodate some things but I will get there.
I am doing foundation, standing abs and hero's journey. Didn't I want to do the newest program from neilaray? I mean yes I don't think it matters all to much as long as I am doing my exercises.
I have completed
Abs standing day 5
Foundation day 4 level 2
Before breakfast
After lunch I did hero's journey day 2 level 1 and helped the stranger. Looked at karma and on day 7 I have a helper
.I look at the next day only and make notes on the way. I need to accommodate some things but I will get there.
Germanamazon
Well-known member
Oh dear,
I caught a bug that is worse than I thought. Last night I had almost 40 fever, the shakes I felt so cold and I hurt all over! I have a cough that is stuck in my chest and it blurbs when I breath. This bug has been doing rounds with my family, and now at round 4 I catch it.
I will take a rest day or two. At least until the fever is gone.
I caught a bug that is worse than I thought. Last night I had almost 40 fever, the shakes I felt so cold and I hurt all over! I have a cough that is stuck in my chest and it blurbs when I breath. This bug has been doing rounds with my family, and now at round 4 I catch it.
I will take a rest day or two. At least until the fever is gone.
Laura Rainbow Dragon
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MadamMeow
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Fae
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from
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"I see my vision burn, I feel my memories fade with time, but Im too young to worry..."
Sorry to hear, hope you feel better soon! 
Mamatigerj
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Healing thoughts and prayers 
Maegaranthelas
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FlowersandPetals
Guest
Praying you feel better soon!
Syrius
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"Courage is rightly esteemed the first of human qualities... because it is the quality which guarantees all others."
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
Oh no! I hope you get to feeling better soon! ;n;
PetiteSheWolf
Well-known member
Get better soon, hugs.
Germanamazon
Well-known member
It's 9pm my time. My coughing is hurting my lungs and ribs. Was at the docs, it's just a painful cough. Should clear up by the end of the week. I have some meds that was recommended.
I want to workout! My body hurts from sitting on my rear end all day. I walk around the house a bit here and there. Every time I do I start weezing then the coughing is back. I know my body needs the rest, and a workout with this cough is not in the cards.
Last year I wouldn't have thought twice about not doing a workout. Seems me and my inner schweinehund (pig dog, dog pig?) And I are finally working together
.
I have no problems not eating after dinner right now, and no breakfast before 10 am is right in tune with my inner clock. Yeah my tummy growls at me if I go to bed too late. I keep telling it we will eat as soon as we get up in the morning, but right now the bed is way to comfy to get up again. That works like a charm each time. I will be getting to bed earlier again as soon as school starts again.
I want to workout! My body hurts from sitting on my rear end all day. I walk around the house a bit here and there. Every time I do I start weezing then the coughing is back. I know my body needs the rest, and a workout with this cough is not in the cards.
Last year I wouldn't have thought twice about not doing a workout. Seems me and my inner schweinehund (pig dog, dog pig?) And I are finally working together
. I have no problems not eating after dinner right now, and no breakfast before 10 am is right in tune with my inner clock. Yeah my tummy growls at me if I go to bed too late. I keep telling it we will eat as soon as we get up in the morning, but right now the bed is way to comfy to get up again. That works like a charm each time. I will be getting to bed earlier again as soon as school starts again.
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
It's annoying how we always want to do something only when we can't do it. XD
Germanamazon
Well-known member
Unbelievably so!
Maegaranthelas
Moderator
I hope you feel better soon!
Would some gentle stretching be enough to calm the brain gremlins while also keeping calm enough for the cough?
Some days I need to just trick my brain into thinking I did 'proper' exercise xD
Would some gentle stretching be enough to calm the brain gremlins while also keeping calm enough for the cough?
Some days I need to just trick my brain into thinking I did 'proper' exercise xD
Germanamazon
Well-known member
Good idea, I will give that one a try today. Thank you!I hope you feel better soon!
Would some gentle stretching be enough to calm the brain gremlins while also keeping calm enough for the cough?
Some days I need to just trick my brain into thinking I did 'proper' exercise xD
Germanamazon
Well-known member
This cough is so persistent. I know it takes about 2 weeks to clear, and it's been a wee bit over a week so far. Only every single time I get a little bit of movement or the air is to dry or to cold I get one heck of a coughing fit! It sucks that I have to keep telling my kids I can't do this or that yet.
On the other side I can't be just still anymore. So I took some advice given to me from @Maegaranthelas and did some yoga. Nice gentle stretching and calm breathing. Afterwards my body felt better. I also did day 3 of hero's journey. It was the hammer training. I did low weights and took my time, so it was doable for me.
Took a look at day 4 and I should be able to do it too. I am taking it day by day. I think by next week all should be much better.
On the other side I can't be just still anymore. So I took some advice given to me from @Maegaranthelas and did some yoga. Nice gentle stretching and calm breathing. Afterwards my body felt better. I also did day 3 of hero's journey. It was the hammer training. I did low weights and took my time, so it was doable for me.
Took a look at day 4 and I should be able to do it too. I am taking it day by day. I think by next week all should be much better.
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
Germanamazon
Well-known member
@NightWolf714 I just looked at it. It is perfect for a restart and easing back into things. Thank you so much for the link!!
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
No problem! I'm glad it looks like it'll work out for you.
-Pun unintended but embraced-
Germanamazon
Well-known member
Oh dear, so much can happen in such a short amount of time.
I just had my first Wiedereingliederungs day. Here in Germany if you have been sick for a very long time, then you get reinduced into working. It can go for 6+ weeks. I started today with 2,5 hours.
When I came home I ate something cause I was starving. Then I did a whole body stretch from darbee with a few extra poses for my back. I feel good. Yet I am so so scared of overdoing things that here at home I feel slightly paralyzed. I don't want to do the simplest tasks. I'm sure it's just me and my body is fine. I feel good, no pains, no stiffness.
I will take it slow. I promised a lot of people to take it slow. I would just love to do the whirlwind activities I used to do, and I will, in due time. Today I will hang up laundry. For now it has to be enough.
I just had my first Wiedereingliederungs day. Here in Germany if you have been sick for a very long time, then you get reinduced into working. It can go for 6+ weeks. I started today with 2,5 hours.
When I came home I ate something cause I was starving. Then I did a whole body stretch from darbee with a few extra poses for my back. I feel good. Yet I am so so scared of overdoing things that here at home I feel slightly paralyzed. I don't want to do the simplest tasks. I'm sure it's just me and my body is fine. I feel good, no pains, no stiffness.
I will take it slow. I promised a lot of people to take it slow. I would just love to do the whirlwind activities I used to do, and I will, in due time. Today I will hang up laundry. For now it has to be enough.
NightWolf714
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"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
Thank you for agreeing to take it slow.
And that's such a cool concept, to be reintroduced if gone for so long. Even if I take a week off, I feel like I need a shift to readjust, so I can't imagine how it is taking longer than that! I'm glad they have that program for folks in Germany.
Maegaranthelas
Moderator
I hope you reintroduction goes smoothly, and that you can find the balance in how much your body can handle 
Germanamazon
Well-known member
Well life has gotten very busy. I haven't been on darebee very much.
My reintroduction to work is going very well. Starting with 5 hours tomorrow. Here's to it working in my favor.
I am happy with my progress when it comes to being able to work again. My weight loss progress has been lagging! I want to lose the weight to manage my pains better. So it is crucial to me.
I keep losing my focus, when I am hungry it is now. Working again has increased my appetite and I still have to wait and see when I get my break to eat. So it happens that I eat too much due to being ravenous. I'm working on it.
Mornings before work is a decent protein shake. 4am is just too early to eat for me.
After work it's a round of yoga and stretching for me. Good for my back and legs. Feels so good when I am done.
Starting Monday I will add band it to the routine. Strengthen my back.
My reintroduction to work is going very well. Starting with 5 hours tomorrow. Here's to it working in my favor.
I am happy with my progress when it comes to being able to work again. My weight loss progress has been lagging! I want to lose the weight to manage my pains better. So it is crucial to me.
I keep losing my focus, when I am hungry it is now. Working again has increased my appetite and I still have to wait and see when I get my break to eat. So it happens that I eat too much due to being ravenous. I'm working on it.
Mornings before work is a decent protein shake. 4am is just too early to eat for me.
After work it's a round of yoga and stretching for me. Good for my back and legs. Feels so good when I am done.
Starting Monday I will add band it to the routine. Strengthen my back.
FlowersandPetals
Guest
Is it ok to drink water while you’re working? That can help with your hunger. In fact, many times when we think we’re hungry, our bodies need water.
Germanamazon
Well-known member
I can drink water if I want to. It's just bathroom Breaks are a bit Tricky. I drink a lot of non carbonated water during the day. I have about 4 to 5 hours between meals when working. Plus it's a bodily demanding job that I have. Those baking sheets weight about 4 to 5 kilos empty. I pick up a 1000 or more per day. Plus pushing those things to and fro in the carts.
Germanamazon
Well-known member
I had a buddy over last night. He and my hubbs was talking and having dinner etc. I was filling out my fitness journal and he looked over and asked me what am I doing there. I showed him my journal and explained what I'm doing, what the symbols mean etc. It was then I realized I haven't updated here in a VERY long time. 
So here is what I was doing. I restarted going to work and it was/is a success to a degree. I am not able to work 8 hours but somewhere between 5 to 7 hours depending on the day and how many spoons I have (read up on the spoon theory for explanation). I am happy to return to a resemblance of normal. Luckily here in Germany we have a good system that catches people with chronic illness.
I have regained a good amount of flexibility and strength. It is a slow process. It has some setbacks. Sometimes I over did it and the cost was staying home instead of going out. I consider it a very small price to pay though. I am lucky to have friends that have seen me at my worst and understand when I say I hurt to much at the moment. I do make sure to be there for important things. Like birthdays and celebrations. Just not dancing and drinking at all costs.
I have worked a lot on myself. Now I want to really lose the more than excess weight. I am 60 kilos overweight. My doctor claims each Kilo I lose will help me in the long run. Well I am more than positive that in beginning it will increase the pain I have temporarily. I have lost a lot of weight before. And I can remember the pain I had back then. It's a different typ of pain though. A lower ache in the joints. It comes from relaxation. When the joints carry less weight they hurt too.
From now on I will make a point of writing here once a week and update how I am doing etc.
I still hope to help at least one person not to lose hope that is also suffering from A.S.
So here is what I was doing. I restarted going to work and it was/is a success to a degree. I am not able to work 8 hours but somewhere between 5 to 7 hours depending on the day and how many spoons I have (read up on the spoon theory for explanation). I am happy to return to a resemblance of normal. Luckily here in Germany we have a good system that catches people with chronic illness.
I have regained a good amount of flexibility and strength. It is a slow process. It has some setbacks. Sometimes I over did it and the cost was staying home instead of going out. I consider it a very small price to pay though. I am lucky to have friends that have seen me at my worst and understand when I say I hurt to much at the moment. I do make sure to be there for important things. Like birthdays and celebrations. Just not dancing and drinking at all costs.
I have worked a lot on myself. Now I want to really lose the more than excess weight. I am 60 kilos overweight. My doctor claims each Kilo I lose will help me in the long run. Well I am more than positive that in beginning it will increase the pain I have temporarily. I have lost a lot of weight before. And I can remember the pain I had back then. It's a different typ of pain though. A lower ache in the joints. It comes from relaxation. When the joints carry less weight they hurt too.
From now on I will make a point of writing here once a week and update how I am doing etc.
I still hope to help at least one person not to lose hope that is also suffering from A.S.
Maegaranthelas
Moderator
I'm so glad things are going well for you with work 
Mamatigerj
Well-known member
Welcome back!
Germanamazon
Well-known member
So my weekly Update.
For the past week I have been actually tracking calories and doing workouts 3 to 4 times a week. Yes some where extremely easy, some where normal. All where worth it. I tracker each calorie and said no very often to high calorie treats, both to family and myself. Most no's were excepted as is, only the ones from MIL were meet with a bit of hurt pride. I said no to cake she baked.
Thanks to All my hard work I was able to lose 2,6 kilos in my first week. Shows me it's very possible to do so. I earned a very funny picture too
It is making me want to earn the next one. The human head
. Yes I love being a weird one.
I looked up my total weight loss goal and it's a newborn Baby Giraffe
. In-between I can earn tires, meatballs, eggs, a walrus or was it a seal? Don't remember it's still a way off. It's a funny way of showing my accomplishments.
For the rest of today I will enjoy my day off, do my workout and just be me.
For the past week I have been actually tracking calories and doing workouts 3 to 4 times a week. Yes some where extremely easy, some where normal. All where worth it. I tracker each calorie and said no very often to high calorie treats, both to family and myself. Most no's were excepted as is, only the ones from MIL were meet with a bit of hurt pride. I said no to cake she baked.
Thanks to All my hard work I was able to lose 2,6 kilos in my first week. Shows me it's very possible to do so. I earned a very funny picture too
It is making me want to earn the next one. The human head
. Yes I love being a weird one. I looked up my total weight loss goal and it's a newborn Baby Giraffe
. In-between I can earn tires, meatballs, eggs, a walrus or was it a seal? Don't remember it's still a way off. It's a funny way of showing my accomplishments. For the rest of today I will enjoy my day off, do my workout and just be me.
Germanamazon
Well-known member
Thank you
I like Chihuahuas. CongratulationsSo my weekly Update.
For the past week I have been actually tracking calories and doing workouts 3 to 4 times a week. Yes some where extremely easy, some where normal. All where worth it. I tracker each calorie and said no very often to high calorie treats, both to family and myself. Most no's were excepted as is, only the ones from MIL were meet with a bit of hurt pride. I said no to cake she baked.
Thanks to All my hard work I was able to lose 2,6 kilos in my first week. Shows me it's very possible to do so. I earned a very funny picture too
View attachment 7285
It is making me want to earn the next one. The human head
I looked up my total weight loss goal and it's a newborn Baby Giraffe
For the rest of today I will enjoy my day off, do my workout and just be me.
Mamatigerj
Well-known member
NightWolf714
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from
Nashville, TN, USA
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Posts: 1,276
"The curious paradox is that when I accept myself just as I am, then I can change. ~Carl Rogers"
That's awesome! And that picture amuses me. Would definitely be motivating.
Germanamazon
Well-known member
My weekly check it
I am sick, but don't feel sick if that makes sense. Yes I have a bad cough that is leaving me gasping for air, but I still have energy and want to do things. Cause I called in sick and will call a doctor I took the precautions of the covid test and behold. It's positive. That actually surprised me. I thought it just a summer flu.
Well this time out gives me time to do the RPG fitness/life planner or game thong that is spooking around my head.
I have so far identified goals I want to achieve and or keep up. You know like decluttering and keeping things clean. Giving certain tasks a specific +points and figuring how to determine if I leveled up.
I'm still working and tweaking things. Building my character and setup, rewards etc etc.
I'll keep writing about it.
I want to keep working out, just nothing that makes me cough. So yoga it is! Not to bad I like it a lot. Helps keep this body halfway pain free.
I will update again soon. Right now I am going to rest and give my doc a call.
I am sick, but don't feel sick if that makes sense. Yes I have a bad cough that is leaving me gasping for air, but I still have energy and want to do things. Cause I called in sick and will call a doctor I took the precautions of the covid test and behold. It's positive. That actually surprised me. I thought it just a summer flu.
Well this time out gives me time to do the RPG fitness/life planner or game thong that is spooking around my head.
I have so far identified goals I want to achieve and or keep up. You know like decluttering and keeping things clean. Giving certain tasks a specific +points and figuring how to determine if I leveled up.
I'm still working and tweaking things. Building my character and setup, rewards etc etc.
I'll keep writing about it.
I want to keep working out, just nothing that makes me cough. So yoga it is! Not to bad I like it a lot. Helps keep this body halfway pain free.
I will update again soon. Right now I am going to rest and give my doc a call.
Logan
Well-known member
Sorry if you already mentioned somewhere, but what does A.S. stand for?
Germanamazon
Well-known member
I am not sure what the translation is for the English terms, my diagnosis is German and A.S. stands for axiale spondyloarthritis
Germanamazon
Well-known member
Welp, talk about being sick. Caught another round of the covids. I swear to the gods above. This is my 4th time since the pandemie. I still don't feel sick, I have a cough, I tire fast and easily, but I could still do anything. I chose not to though.
I have been experimenting with chat AIs. I use WhatsApp and they have the meta chat that is pretty good. I am using it for solo play D&D. Then a light bulb moment. I opened chat gpg. I gave him the instructions of he is my DM, I am the only player. Start a campaign for me but make it a fitness rpg. Etc etc, and I got my first promt! It worked. More rollplay fitness games.
Yes darbee team I know you have a few here. But only 2 I can do as of right now and the one is still an iffy. So this is great for me all things considered.
Now I am going to see if it can help me do an RPG life game
I have been experimenting with chat AIs. I use WhatsApp and they have the meta chat that is pretty good. I am using it for solo play D&D. Then a light bulb moment. I opened chat gpg. I gave him the instructions of he is my DM, I am the only player. Start a campaign for me but make it a fitness rpg. Etc etc, and I got my first promt! It worked. More rollplay fitness games.
Yes darbee team I know you have a few here. But only 2 I can do as of right now and the one is still an iffy. So this is great for me all things considered.
Now I am going to see if it can help me do an RPG life game
Logan
Well-known member
Thanks. I too have that, the Ankylosing Spondylitis type. Ruined my life for years. Finally a Rheumatologist and Gastroenterologist worked together and figured out that residual inflammation from Ulcerative Colitis/Crohn's was eating the spine. The UC seemed fine but it was apparently not controlled enough.
By stepping up treatment of that the back problems and sciatica went away almost completely. Used Humira, currently Rinvoq.
As far as pain, a TENS unit did more to relieve the nerve pain than anything, even high strength opiates.
I don't know what they have tried for you, but I hope you feel better soon. Spinal and nerve pain is unbelievable for those unfamiliar with it. Like having a never ending earache or toothache.
It shows remarkable strength and resolve that you are working through this.
By stepping up treatment of that the back problems and sciatica went away almost completely. Used Humira, currently Rinvoq.
As far as pain, a TENS unit did more to relieve the nerve pain than anything, even high strength opiates.
I don't know what they have tried for you, but I hope you feel better soon. Spinal and nerve pain is unbelievable for those unfamiliar with it. Like having a never ending earache or toothache.
It shows remarkable strength and resolve that you are working through this.
Germanamazon
Well-known member
@Logan I have an unbelievably good physical therapist and a great team of doctors 
. I only have a bad flair up when I come down with something. Pain is controlled to a mere 3 on my scale of pains. So I personally think I am doing pretty good. I control a lot with my food intake. So the saying is true. Food can be our biggest poison or our best healing agent.
. I only have a bad flair up when I come down with something. Pain is controlled to a mere 3 on my scale of pains. So I personally think I am doing pretty good. I control a lot with my food intake. So the saying is true. Food can be our biggest poison or our best healing agent.
Qneill2018
New member
Posts: 1
RE: food - and it's no wonder, that's what most influences our gut biomes. And gut biomes are being linked to all kinds of autoimmune and inflammatory conditions, which you probably know. Check out https://www.arprheumatology.com/files/article/1532_gut_microbiota_in_axial_spondy_file.pdf for a recent survey related to AS.@Logan I have an unbelievably good physical therapist and a great team of doctors
Logan
Well-known member
I'm sorry @Germanamazon , I didn't mean to hijack your thread. How have you been?
I hope that all is well on the health and fitness front.
@Qneill2018 I can't speak for Germanamazon but for me it was straight up genetic. Look up HLA-B gene.
I hope that all is well on the health and fitness front.
@Qneill2018 I can't speak for Germanamazon but for me it was straight up genetic. Look up HLA-B gene.
Germanamazon
Well-known member
Hi guys! 
Sorry I have been MIA here. I've been working on myself. Was just lurking in the background reading a thread or update.
Well here is my update.
I have finally found what helps me. It's simple and effective and I am only paying for gas and with my time.
A little background. My boss and his partner built a new building that they moved the whole company into at the beginning of this year. The while move wasn't finished until March. Now we are all there and working on our stuff. People want baked goods after all.
In this new building he set up a fitness room. It isn't gigantic, but big enough that is 10 people wanted to workout at the same time it would be possible.
This fitness room has become a sanctuary for me. It has helped me more than anything I have tried or used so far.
Why? Easy, cause I have daily access to it 24/7.
After work, when I have changed out of my work into my street clothes, I walk across the building to side, climb 2 stories of stairs and there I am. Breathing in the smell of fitness mats. I change into my workout clothes and enter the room. My first stop is the crosstrainer. Guys that thing is the bomb for me personally. It helps my back to losen up like nothing else. Oh and yeah it gives me a cardio workout on the side..
I am on that thing for some time between 20 to 30 minutes. Then I roll my shoulders and grab my folder. It has my stretches in it and a few of the good for me darebee workouts.
Today I did a full body kettle bell workout with an 8kg bell. Last week I did a stability ball workout for my back.
This week I want to bring some structure to my workouts. So I will look at the darbee workout plans. After I have chosen one, I will place it on the front of my folder.
My reward for my work is phenomenal. My daily aches and pains went from a 7 to a 2. And it's a 2 because I am still stiff in the mornings after waking up.
I have started a supplement routine too. I take a mix of ashwaganda, milk thistle, vitamove, vitamin B and Omega 3s.
So I think supplements plus movement is doing me a heap of good.
Sorry I have been MIA here. I've been working on myself. Was just lurking in the background reading a thread or update.
Well here is my update.
I have finally found what helps me. It's simple and effective and I am only paying for gas and with my time.
A little background. My boss and his partner built a new building that they moved the whole company into at the beginning of this year. The while move wasn't finished until March. Now we are all there and working on our stuff. People want baked goods after all.
In this new building he set up a fitness room. It isn't gigantic, but big enough that is 10 people wanted to workout at the same time it would be possible.
This fitness room has become a sanctuary for me. It has helped me more than anything I have tried or used so far.
Why? Easy, cause I have daily access to it 24/7.
After work, when I have changed out of my work into my street clothes, I walk across the building to side, climb 2 stories of stairs and there I am. Breathing in the smell of fitness mats. I change into my workout clothes and enter the room. My first stop is the crosstrainer. Guys that thing is the bomb for me personally. It helps my back to losen up like nothing else. Oh and yeah it gives me a cardio workout on the side.
.I am on that thing for some time between 20 to 30 minutes. Then I roll my shoulders and grab my folder. It has my stretches in it and a few of the good for me darebee workouts.
Today I did a full body kettle bell workout with an 8kg bell. Last week I did a stability ball workout for my back.
This week I want to bring some structure to my workouts. So I will look at the darbee workout plans. After I have chosen one, I will place it on the front of my folder.
My reward for my work is phenomenal. My daily aches and pains went from a 7 to a 2. And it's a 2 because I am still stiff in the mornings after waking up.
I have started a supplement routine too. I take a mix of ashwaganda, milk thistle, vitamove, vitamin B and Omega 3s.
So I think supplements plus movement is doing me a heap of good.
THAT's a great news
Germanamazon
Well-known member
Well it's sideways but readable. This is the plan I chose, but I edited it for my needs. Isn't that what plans are for?
I now have some structure. It is not carved in stone. The pen I used is erasable. If I find that something is too much I can change it.
All listed workouts plus a few more are inside. It fits in my backpack and that's where it stays so I always have it with me.