Bookish Badger

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About Bookish Badger

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    Renegade
  • Birthday November 15

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    Pacific Northwest, USA

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    rebel

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  1. Bookish Badger

    Bookish Badger Reboots

    @Rookie Thank you for the horse pics! they're beauties!
  2. Bookish Badger

    Bookish Badger Reboots

    The mind boggles at a Belgian/Quarter Horse cross. How many hands is she? Which side does she take after - is she the biggest QH ever, or the smallest Belgian? Also, was the cross intentional, or did someone's stud go wandering? Badgering minds want to know!
  3. Bookish Badger

    Bookish Badger Reboots

    1. Bridges. I usually do 2-3 sets of 20 reps. 2. I'm not sure what they're called so I can't find a gif, but you lay on your back with one knee bent so your foot is flat on the floor. Rest said foot on a small ball, like a baseball or lacrosse ball, and roll your foot forward until your leg is extended straight, then roll it back. The ball will move from under your foot to about mid-calf. The challenge is to keep the ball under your foot/leg in a straight line and the rest of your body still. The PT said that this is to retrain my body to recognize what straight and not hyper-flexed feels like. Do a couple sets of 10, or as many as you want in one long set. 3. Another one I don't know if there's a name for it, but a doc suggested it back when I was in college: sit on a chair and secure one foot under something fairly heavy, like a piece of furniture or the toe kick under a kitchen cabinet. (I use the crossbar under our coffee table.) Your foot is close to the floor and leg is extended straight. Flex your quadricep so that your leg is rigid and your kneecap is pulled up. Now from the hip, try to lift your foot, pressing against the immovable object. Hold for 10 seconds, then relax. Do 3 sets of 3 on each side. This one is to bring the kneecap back into proper position and tighten the muscles/ligaments around it so it doesn't float around so much. IMO, that is the exercise that's really effective. If I'd been doing it consistently for the past couple of decades, I probably wouldn't have such problems now. 3. Hip exercises to address my hip weakness - side leg lifts, side leg extensions with a resistance band secured in a door, and "crab-walks" - again, not sure what they're really called, but you knot a resistance band in a loop that lets you stand with feet about hip distance apart. The band should be snug but not stretched. Next, sidestep by stepping one foot out as far as you comfortably can and then step the other foot in to the snug-but-not-stretched position. Sidestep in one direction for a bit, then back to work the other side. I crab walk up and down my hallway a few times. Horse talk: I haven't been involved with horses since high school, when I was involved in 4-H and FFA, and had a lovely Quarter Horse/Morgan gelding. But I still tend to use horse terms - I recently found myself telling my boss how dealing with a particularly stubborn and obstinate client was like riding a barn-sour horse.
  4. Bookish Badger

    Wobbegong: A Creature of Habit

    Following for mutual keto-weight-loss goals!
  5. Bookish Badger

    Bookish Badger Reboots

    You're on!
  6. Bookish Badger

    Bookish Badger Reboots

    Thank you! Wish granted.... Update: Last night's dinner wasn't very keto - my husband had picked up stuffed peppers from Costco, which were really tasty, but the stuffing had rice in it. Not a huge amount of rice but some. So I just had one and a small salad to minimize the damage. And now I'm thinking of a recipe for "unstuffed" peppers - ground Italian sausage browned with just enough tomato sauce to give it some cohesion, and served over sautéed sliced peppers and onions. Maybe topped with mozzarella and parm and run under the broiler? I think it'd be faster than stuffing the peppers and baking them for an hour+, and certainly less fussy. This warrants research. Predictably, I'm HUNGRY since my metabolism is trying to avoid switching to fat burning. And some of the appetite is normal resistance to restricting foods. I had to stop by the grocery store on the way home and it was bad. Voice in my head: "Oooh, look! Double-stuff Oreos are on sale! We must get them NOW!!" (Never mind that I can't remember the last time I ate an Oreo.) So I'm treating the voice in my head like a cranky three-year-old who needs a nap: "Not right now." "What about chocolate milk?" "Not right now." "Buuuut I want piiiizzzzzaaaaa." "Not right now." "Pleeeease?" "Not right now." And I've stocked up on fat-bomb-like stuff; salami, some full-fat cheeses, unseasoned pork rinds and guacamole to dip them in, mixed nuts. If I'm hungry between meals, I eat something that's mostly fat and don't worry about the calories. I know that if I keep the carb count low, I'll transition by the weekend and my hunger will drop to nothing (then I'll just have to deal with habit and appetite.) I did my knee exercises yesterday and this morning, and got in two short walks yesterday and one today. My knee complained about walking down the stairs but doesn't seem to mind walking up them, so I've been walking up and taking the elevator down. And now I'm off to read for a bit before I need to start dinner.
  7. Bookish Badger

    Bookish Badger Reboots

    Hello Fellow Rebels! I'm returning after a long and unintended hiatus. You ever get to a point where you just don't feel like participating in the forums, even tho you know it helps you stay on track? Coming up with new challenges (that are really the same old challenges), posting regularly, the pressure of finding new and relevant cat gifs... I just didn't want to do it anymore so I stopped, telling myself that I'd just keep going on my own. I don't think I need to tell you how that worked out. A few weeks ago, I started lurking again. Not posting anything, just wandering around the forums and seeing what some old friends were up to. And even though I'm still feeling resistance to starting a new challenge, I decided to jump in anyway. A little background: I'm now 51, in the throes of menopause (with all the hormonal absurdities that go with that), and about 100 pounds overweight. I'm starting to get issues with arthritis in my knees and ankles, and I'd really like to get a few more decades out of them. My parents are both 80ish and mostly healthy - except my mom has HORRIBLE issues with osteoarthritis, spinal stenosis, and I can't remember the name of it now but it means degenerative arthritis of the pelvic joints. Those are footsteps in which I do not want to follow. Recently, the knee issues got bad enough to send me to my doctor, who sent me to physical therapy. X-rays showed that while I have some minor bone spurring, the gaps in the joint are normal so I still have plenty of cartilage. Neither my doctor or the physical therapist found anything to suggest tendon or ligament damage - but they both found extreme laxity in my knees and particularly in the right one. None of us could pinpoint any specific cause - it just seems that a lifetime of bad habits have finally caught up with me. If you lie on your back, prop a foot on a slightly elevated surface and relax, and then someone measures the angle of your knee, a normal knee will be 0 degrees - a straight leg. I tested at -8 degrees on my left and -10 on my right. The PT also found weaknesses in my hips and stiffness in my ankles, which with the knee laxity added up to my kneecap floating around in unhelpful ways and not tracking properly - which led to swelling and pain. I was given exercises to address the strength imbalances and retrain my body to what a "straight" leg actually is. A neutral knee actually feels slightly bent to me, like I'm about to begin a squat. The PT pointed out that when I stand, I lock out my knees like a sleeping horse (the horse comparison is mine, not the PT's) and my ligaments are holding me up, not my muscles, and they're doing it with a negative bend. To make matters worse, I tend to shift my weight to one side or the other, so one knee is taking the brunt of it. I've been trying to be mindful about keeping my knees "soft" (which is actually straight) and my weight distributed when I'm standing. This led me to realize that I have rubbish posture, rubbish core strength, and rubbish balance. So yeah, I've got some work to do. If you're still here after that giant wall of text, thank you! Without further ado, let's ado further with my challenge goals. The Goal: Lose 10 pounds by June 23 This is the first time I've set an outcome goal for a challenge, and this is an aggressive one, but I think doable. Especially since I'm skipping zero week and starting now. To accomplish this I will: Eat according to Keto guidelines. I've followed Keto in the past and I know that it takes weight off of me faster than any other eating plan. It has the advantage of being anti-inflammatory and diuretic, which will help with my knee swelling/pain. Meat, above-ground veggies, and high-fat dressings, cheese, and butter are my friends. Do knee/core exercises each morning, 7 days a week. Since finishing my PT sessions, I've not been consistent with these exercises, and guess what? The knee is starting to nag again. Walk as much as my knee will let me. My PT actually recommended that I NOT walk so much & recommended riding a stationary bike instead. I'm all for it, and will do so as soon as my schedule changes and I can get to the gym before work. Until then, short walks 2-3 times a day during the work week and moving around on the weekends (yard work, chores, etc.) will keep my circulation going. Read a book for at least 15 minutes per day, every day. No, this one won't help me lose weight, but it can't all be about the knee, right? Reading is my truest pleasure and I haven't made enough time for it lately. I need to get back in the habit. Thanks for stopping by!