annyshay

Friday w5d6 Movement - in person PT in the morning - Toe Towel Scrunches - 20x1 PM - Supine ITB Stretch - forgot - Standing Heel Raise - 10x2 PM - Theraband Ankle Inversion - 20x2 PM - Theraband Ankle Eversion - 20x2 PM - Seated Calf Stretch - 5x30s PM - Standing Hip Flexor Stretch - 5x15s PM - Tandem Stance - 5x10s PM - Walking - none Cooking - made baked brie Compassion - three times Log - nope Got up early and did my morning routine quietly before Mom woke up. Headed off to PT bright and early. It went well. My PT was pleasantly surprised with the progress that I made in a few areas, specifically my hip motion and my balance. After that I went to the peds residency graduation. I got an award! Peds faculty lecturer award! They only gave out two lectures, and I am super honored by it. I spent the morning getting a little bit of research done and going to a few virtual meetings. Then Mom came to the office so that she could meet everybody over lunch. We spent a bit of time getting some more things done in the afternoon, and then I left early, so that we could go do things. We headed to Trader Joe's and got provisions as the first step. When we got back, I made some baked brie and we had that with hard cider as we attended a zoom graduation for one of my co-fellows at Minnesota. Afterwards, we were both pretty tired, so we headed to bed early.

Thursday w5d5 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM - Theraband Ankle Inversion - 20x2 AM + PM - Theraband Ankle Eversion - 20x2 AM + PM - Seated Calf Stretch - 5x30s AM + PM - Standing Hip Flexor Stretch - 5x15s AM - Tandem Stance - 5x10s AM - Walking - none Cooking - nope Compassion - three times Log - nope Had a long and busy day. Woke up at the usual time and went about my morning routine without any hiccups. Spent the extra time that I had in meditation and journaling. Went to work and caught up on the notes that I needed to do for the week as well as a few more meetings. My patient didn't come to see me, probably in part because of the downpour that was happening at the time. After work, I chilled out and spent some time online. I had my Stardew Valley play group for a few hours, and then I read until it was time to go get my mom from the airport. She's going to be visiting till the 23rd, and I'm super excited.

Wednesday w5d4 Movement - in person PT session - AM - Toe Towel Scrunches - 20x1 PM - Supine ITB Stretch - 5x15s PM - Standing Heel Raise - 10x2 PM - Theraband Ankle Inversion - 20x2 PM - Theraband Ankle Eversion - 20x2 PM - Seated Calf Stretch - 5x30s PM - Standing Hip Flexor Stretch - 5x15s PM - Tandem Stance - 5x10s PM - Walking - none Cooking - ate leftovers Compassion - three times Log - nope Had a fairly typical morning yesterday except that I didn't have to do my PT exercises because I had in person PT. In person PT went well, with some improvements in my strength, coordination, and balance, so I am feeling pretty good. We'll see what Christina (original PT who did my eval) thinks on Friday when I go back in. Went in to work and mostly worked on catching up on my documentation of visits. Also worked on research and stewardship. Came home and had therapy. That went pretty well, so I wasn't feeling super drained afterwards. I did my PT exercises, chatted with some friends, and read a bunch before bedtime.

Tuesday w5d3 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Theraband Ankle Inversion - 20x2 AM + PM - Theraband Ankle Eversion - 20x2 AM + PM - Seated Calf Stretch - 5x30s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 10m AM + 15m PM Cooking - nope Compassion - three times Log - nope I woke up at 5am and got right into the shower (after feeding Dragon of course). Did my wash day routine and plopped my hair. Then I went about my usual morning routine. Writing, PT exercises, watering the herbs, and then went to my sacred space for meditation and more journaling. Headed out the door without breakfast, oops, but went on a lovely walk in the park before headed to work where I had an Rx bar instead. Had a few more patients this morning. Then some meetings in the afternoon. I've got a pile of 6 notes waiting for me, which isn't ideal, but I know that I'll get them done at some point. Came home and spent most of the night reading and chilling. Went to bed early.

Monday w5d2 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Theraband Ankle Inversion - 20x2 AM + PM - Theraband Ankle Eversion - 20x2 AM + PM - Seated Calf Stretch - 5x30s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 15m AM Cooking - ate leftovers Compassion - three times Log - nope Busy day to start off the week. I slept in a bit until 6am, which meant my morning was quite rushed, but I still got through all the basics of my morning routine. I took a walk around the little lake in the park before heading in to work. I had four patients and two meetings today, but I still managed to join the white coats 4 black lives protest that pediatrics did in front of the hospital. I also managed to submit my new project the the review board, so that's on its way. When I came home, I heated up leftover fajitas and feasted on those. Then I spent the rest of the night reading, chatting with friends, and generally chilling out.

Sunday w5d1 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Theraband Ankle Inversion - 20x2 AM + PM - Theraband Ankle Eversion - 20x2 AM + PM - Seated Calf Stretch - 5x30s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - none Cooking - made Chicken Fajitas with Avocado Crema from Nom Nom Paleo Compassion - three times Log - nope Another quiet restful day at home. I took a long nap in the middle of the day that felt great!

Saturday w4d7 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Theraband Ankle Inversion - 20x2 AM + PM - Theraband Ankle Eversion - 20x2 AM + PM - Seated Calf Stretch - 5x15s PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 20m AM + 18m PM Cooking - nope Compassion - three times Log - nope Had a nice quiet balanced day off. Got up early and didn't take any naps which was surprising. Did my morning routine including wash day with deep conditioning, so my hair got it's usual pampering. Spent most of the day reading, meditating, and relaxing. Went on two nice walks in the park. Chatted with a few friends online.

Friday w4d6 Movement - PT in AM - Supine ITB Stretch - 5x15s PM Cooking - nope Compassion - three times Log - nope Woke up early, fed the cat, and went back to bed. Slept for another couple hours, which was divine. When I got up, I went around my usual morning routine. Got myself ready and headed to PT to meet a different person this time. He was very personable and took me through some new movements that have been added to my PT schedule. We did a lot more strengthening this time instead of all the balance work. After that, I headed in to work and caught up with my medical student. She has got access to the folders that are on our shared drive, finally, so she can be a bit more independent now than she was previously. We had a research meeting at lunch time and then a welcome back party for a nurse that had been working in the ICU during COVID's peak in this region. In the afternoon, I worked on finishing off my notes and the rest of the patient care for the week. When I got home, I did some meditation and reading, which was great. Took a nice bath. Headed to bed.

Nice. I've read a few chapters so far, and I'm already enjoying it. Yup, they're one of my PT exercises. They're supposed to help me rebuild my arch.

Thursday w4d5 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 3x15s AM + PM - Standing Hip Flexor Stretch - 3x15s AM + PM - Tandem Stance - 3x10s AM + PM - Walking - 5 AM + 16 PM Cooking - made baked brie, yum Compassion - three times Log - nope I finally had a day to catch up this week, but it was still pretty full of patients. Morning routine went well, but I had to abbrieviate a little bit because we had our faculty meeting starting at 7:30am. The morning was mostly spent working on some research and then seeing patients. I finally got to have lunch with my work friends. Then I spent the afternoon working through documentation for my patients and for research. Busy busy. Went for a walk around the little lake in the park and then came home. Made my baked brie and enjoyed it immensely. Did some reading and some stretching. Played Stardew with the Stardew Crew for two hours. Headed to bed.

Thanks Elize. Things have been quite hectic both in my personal life and in our nation's political life. I'm trying to listen, learn, and take care of myself while supporting Black folx in whatever ways I can.

Wednesday w4d4 Movement - PT in AM - Toe Towel Scrunches - 20x1 PM - Supine ITB Stretch - 5x15s PM - Standing Heel Raise - 10x2 A PM - Calf Stretch on Wall - 5x15s PM - Standing Hip Flexor Stretch - 5x15s PM - Tandem Stance - 5x10s PM - Walking - 10m PM Cooking - nope Compassion - three times Log - nope I had a supremely busy day yesterday. It started out with my usual morning routine except I skipped my morning PT exercises. I headed in to do PT in the office. We started with a small cylinder that got rubbed all over my calf and foot like a massage. Then we tested the range of motion of my hips and did some exercises for internal rotation even though it was already better with a week of stretches (yay!). Next we did some balance exercises on a chunk of foam both standing and kneeling on one leg. My kneeling balance is better than we expected but standing needs work. I did some calf raises. Then we did some walking on my toes and heels in various positions. We finished off with me icing my calf and foot for 10 minutes, which was probably needed as my muscles were freaking out a bit. From there I went straight into a busy day at work. I barely got to spend any time with my medical student because I had meetings every other hour and a patient to see even though it's my day for no patients. The meetings went well for the most part. There were some big changes with the paper that we're trying to get together, so I'm going to be the lead on the project now. Yikes! I didn't have time to get home, so we did therapy in my office with the door shut. We talked through some interactions that I had with Andres and the things that it brought up about feeling like I'm a bad person. Then we went to EMDR on the same memory during the divorce. This time it took me back to feeling like my 4 year old self and as if there was a huge heavy weight dragging me down. We worked through it and eventually got it talking to me. At the end there were some interesting comments about how it was my fault when Mom would get upset and go to another room for a while. We're going to start there next time. Then I had a little bit of time before my meeting with Amy, my health coach, so I read a bit and just meditated on my bed. The chat with Amy went well, and we were able to get to all the topics that we wanted to address. I think that things are going remarkably well considering everything going on in my life and in our nation, and she agreed. So we didn't make that many big changes for the future. After that, I read and headed to bed at my usual early bedtime.

Thanks! I've been reading I'm Still Here by Austin Channing Brown. I'm taking it pretty slow so that I can absorb it. I'm also spending more time than usual on social media reading tweets and posts from various Black folx. The interaction with my coworker already worked out, so that's good. We addressed it directly, included him, and now he doesn't want to be an author. *eye roll* He does want to be in on the meetings and get acknowledged in the paper though, so we can definitely do that.

Tuesday w4d3 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 3x15s AM + PM - Standing Hip Flexor Stretch - 3x15s AM + PM - Tandem Stance - 3x10s AM + PM - Walking - 15m AM + 5m PM Cooking - nope Compassion - three times Log - nope Did my morning routine, meditated, had breakfast, and all that good stuff. Went for a walk around the pond in the park before heading in to work. Did a lot of research stuff, some meetings, and saw a patient in the afternoon. Got cornered by a coworker that accused me of stealing his case. I'm working with the rheumatologists who invited me, and he is more than welcome to join us. It was a very weird interaction, and I'm not sure how to move forward from it with him, but I'm trying to be respectful and civil. Came home and spent a while reading and learning about how to dismantle white supremacy and amplify black voices.

Monday w4d2 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM - Calf Stretch on Wall - 5x15s AM - Standing Hip Flexor Stretch - 5x15s AM - Tandem Stance - 5x10s AM - Walking - 5m AM Cooking - nope Compassion - three times Log - nope Had a great morning in terms of my routine, so that was a good start to the week. At work, I'm currently working with a first year medical student. She's working on research fellowship with me for the next 6 weeks, so it's going to be pretty busy for a while. I spent a while getting her oriented and then tried to plan out the week for myself since I didn't get to that on Friday. Over lunch we worked on our case series. In the afternoon, I had a patient and also worked on some more research and stewardship stuff. When I came home, it was time for therapy. On the walk, I passed a large parade/protest. After therapy, I was feeling overwhelmed and wanted to spend some time taking care of my inner 12 year old, so I went to my bed to be warm and cozy. I was tempted to read through things on twitter, which just got me really angry. I am simultaneously unsurprised by 45's response to the protests and shocked that we as a country have allowed things to continue to slip into a totalitarian regime. I grieve for the Black community, and am trying to support them in whatever ways I can. I read and napped in succession for the rest of the evening. I got up and did my evening routine and went to bed.

Sunday w4d1 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 5x15s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 15m AM + 10m PM Cooking - nope - got groceries from Walmart pick up Compassion - three times Log - nope Had another pretty chill day of work. Spent most of my time relaxing around the apartment, but a few hours in the hospital seeing patients new and old. Did a lot of reading. Early to bed.

Saturday w3d7 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 5x15s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 10m AM + PM Cooking - nope Compassion - three times Log - nope Had a pretty good Saturday for being on call. Woke up rather early and did my morning routines. Spent most of the morning relaxing. Headed in to work around 11am. Went for a walk in the park briefly on the way in to work. Reviewed all the patients that we're seeing and thought I might not have to go into the hospital, but just as I was about to leave I got a call on a new consult. So, I spent a few hours seeing that patient and dealing with a couple more of the old patients that had questions or concerns. Came home and did some more playing around on the internet. Read quite a bit. Did my evening routine. Got called late at night with a question from the PICU. Still, slept pretty well.

Thanks everyone.

Friday w3d6 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 5x15s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 10m AM Cooking - nope Compassion - three times Log - nope Friday morning went a bit more smoothly than Thursday. I was able to incorporate my PT exercises, eat breakfast, water my plants, and do all the other new tasks that I've been adding to my morning. I got time to spend in my sacred space in meditation as well. I was pretty productive in the morning at work, rewriting the discussion section of the case series that we are working on. We had a long presentation and sign out of patients in the second half of the morning, so I was glad that I had already gotten a bunch of work done. After lunch I was muuuuch less productive, but I did find out that my article was accepted into a journal. FINALLY! I've been working on this project for over three years and on the paper itself for more than a year. I'm on call this weekend, so I got to hear updates on the patients again in the afternoon. When I got home, I was still feeling pretty unmotivated, so I spent some time working online. Then I did some work in my sacred space with meditation and setting intentions. Next it was time to do my PT exercises. After that, skin routine and into bed I went.

Aww, thanks Elize! You're always so sweet and kind.

Oooh, this looks good. I will add it in to the rotation, probably the week after next. Thanks, Sylvaa!

Thursday w3d5 Movement - Toe Towel Scrunches - 20x1 AM + PM - Supine ITB Stretch - 5x15s AM + PM - Standing Heel Raise - 10x2 AM + PM - Calf Stretch on Wall - 5x15s AM + PM - Standing Hip Flexor Stretch - 5x15s AM + PM - Tandem Stance - 5x10s AM + PM - Walking - 5m AM + PM Cooking - ate leftovers Compassion - three times Log - nope Woke up early so that I could fit all the new exercises into my morning routine. Managed to get through them all but didn't leave enough time for breakfast. Hopefully I get faster with practice. Was pretty productive with work, so I took a big ole break towards the end of the day. Came home, fed Dragon and myself, did my PT exercises, cleaned the floors, and spent some time reading. Played stardew with my group for an hour and a half. Did my evening routine and headed to bed.

Wednesday w3d4 Movement - PT exercises for the evaluation Cooking - not yet Compassion - three times Log - nope Had a very busy day. Morning went smoothly though I had a little less time to spend in my sacred space compared to yesterday. Still, meditation was good, and I got a few words scribbled down in my journal. Work was nutty. I had meetings from 11am through the time when I had to leave for PT and therapy. Still, I managed to get a lot done for my stewardship and research. Stressful, but progress. So physical therapy. I wasn't as early as I hoped because a meeting ran over, so we were crunched for time and there was a new secretary checking me in. I managed to stay pretty patient, which is actually a huge deal. My PT was kind and thorough. She was also realistic. So, she found some serious balance issues, right worse than left, as well as tightness in my calves, hip flexors, and internal rotation of the hips. She says that these probably aren't causing my pain but might be contributing. She recommended that I start with small amounts of activity frequently... like twice a day every day (wow). She recommended that I walk as much as is possible without going over a 3 on the pain scale. She also gave me some exercises to do, mostly stretching but some strengthening and balance work as well. She wants to have me come in twice a week for two weeks. If we don't see some improvement by then, she thinks it's unlikely that we will see improvement. That hurt a bit to hear, but I am grateful for the realistic perspective. I don't want to keep doing things if they're not going to help, you know? From there it was right to therapy in my car on my phone. We tried to dig into some of what has been happening this week and how I've been feeling very lonely spiritually since I can't seem to find a good church or other community to join in to. At that point, my phone died and refused to charge, so I drove home and got on my computer. We had lost about 20 minutes at that point, so there wasn't really time to do EMDR. Instead we talked about some of the way that the loneliness that I felt during the divorce might be popping up in my life currently with my spirituality, with my friend that keeps ghosting me and can't seem to talk about deeper issues, and with my mom. I'm sorry that we lost so much time, but it was helpful none-the-less. After that, I was ready to collapse, so I spent some time unwinding on the computer, feeding Dragon, eating dinner, and then reading. I spent some more time journaling and then headed to bed.

Hair Update Skin Update

Tuesday w3d3 Movement - 7 squats Cooking - ate leftovers Compassion - three times Log - nope This morning went pretty smoothly despite the fact that I slept horribly the night before. My brain would just not stop. I did my morning routine of feeding the cat, showering and hair care, morning pages, writing 100 words for my novel, and then experimented with adding some more steps. I made tea and watered my plants. Then I went to my sacred space and did some meditation and more journaling. Finally, I got dressed and did some skin care. I've also been experimenting with a liiiiiiittle bit of makeup including caring for my eyebrows and wearing mascara. So far, so good. I'm a morning person, so it feels good to get a lot done before I enter the chaos of work. Speaking of work, today it wasn't that bad. I seemed to be pretty good at focusing. I saw a patient and wrote the note. I went to various meetings. I made progress on my various research and QI projects. Still, it was a long day back from a three day weekend. When I got home, I fed the cat (you'll notice that Dragon comes first ) and did my movement for the day. I took a bit of time on the computer and then made dinner. I spent more time reading both online and on my kindle. There were some chats with a buddy as well. Then it was off to bed.