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I've been deadlifting for a couple of months now and recently I decided to push myself a little harder than usual. I was struggling a bit with 70kg deadlifts, but my form was good so I progressed up to 72.5kg, then 75kg the week afterwards. It was exhausting and barely had energy left to do my other weightlifting. Gradually over the next few days my right foot succumbed to aching pain. The bone(s) under my big toe hurts like crazy, even if I don't stand on it. I can barely limp and can't put shoes on without it being excruciatingly painful. Did this happen because I deadlifted too much too soon? Or is it just something that happens randomly to people? Does anyone know how I can treat it? I tried paracetamol to numb the pain but it didn't work. Thanks guys.

My track record here speaks for itself. But I'm back again. I can't spend too much time here recounting things like a journal because #toddlermomlife Daily check ins only. I will not even think about keeping up with others. Sorry, but again #toddlermomlife So goals: Walk 5k steps a day, ideally including 30 min morning stroller walk with sidekick PT twice a week and daily exercises and ice at home IF 14+ hours a day MOAR veggies Do something that I enjoy, that's not a fracking numbing behavior. Bedtime is roughly 10:30 Other things: Shelf or other fabrication so laptop can be at eye level while I'm on the treadmill. Once built, CR watching limited to treadmill time or PT/ice time. Will be buying tablet and stand for treadmill. Plan weekend trip to state park for fall color hike. Plan/purchase costumes for Tiny Human. Plan/purchase costumes for self. Doctor appointments - GP for physical and bloodwork, also referral for hand pain - hand pain doc - psych for med check - counselor

In the before times, the Monks had a local apothecary thread designed for discussing various health and injury related questions, and how to adapt training around them. In the interests of sharing the love, I've bought a new medical thread second-hand, cleaned it up, sanded it, repainted it, and given it a bit of a 22nd century polish.

Hi all, I'm a young kid (22) and literally my life has turned for the worst and I need help mentally. About 2 months ago in feb I injured my lower back deadlifting with poor form. Went to the doctors and I don't have any herniations or slipped disc thankfully. It's just a muscle strain but a stubborn one at that. In the beginning I was okay knowing that It would heal but now as time has gone and with slow progress I'm literally in the ruts feeling like it will never heal. Its been 2 and bit months now and it's still hasn't fully healed. I haven't returned to the gym because every time I go i end up getting some sort of back pain. For a period of like 5-6 weeks i was just stress eating feeling sorry for myself. I've realized that and am focusing on my diet again. I'm trying to do cardio and stretch but haven't touched weights again. I used to be a kid going to the gym 3-4x a week, and now I feel like i'm crippled and can't partake in activities I used to love. Will I ever recover from this? Does anyone have personal experience they can help me with? I'm really trying hard to keep my head up, but seeing my friends accomplishing their goals and having me just go backwards has been so frustrating. This is my very first serious injury, and I think my coping abilities haven't been great. I've been going to physiotherapy for the past 6 weeks and it has helped a little bit. I would appreciate it a ton if anyone could help/share their experiences with me or have any advice! Comic UPDATES ON THE LATEST PAGE!

recrudescence breaking out afresh or into renewed activity; revival or reappearance in active existence. I'm back! It's been a couple of years since I've been active on Nerd Fitness. I went back to work in 2017 after 16 years as a SAHM and every spare moment has gone into my re-education and re-acclimation to the working world. Now I'm in a place where I'm looking to return to a life of balance. Work at work, home at home, self-care prioritized. Until the start of the next 4-week challenge, I'll check in daily on this battle log thread to report where I'm at. What I'm eating and how I'm being active so I can plan out a good challenge. I am looking for suggestions for strength training. I'm coming off of a very painful 18 month tennis elbow injury. I dropped xfit, tried medication, did about a year of PT/acupuncture, a round of cortisone, and also a round of PRP. I fear the return of the pain but know I need to strength training. So ideas - please!!

My old gym turned into a box. I'd stopped going there when I got hurt last year but I always thought of going back to it when I felt confident enough. I made a stress fracture on my knee, at the head of my left tibia. A few days later, trying to walk on that knee with Law textbooks in my backpack, I injured my spine, lower back, on the connective tissue. I believe it was due to being a total noob and jumping form couch to free weights to beach rugby in a six month interval. Yesterday I was walking by the gym and saw it was empty! All the machines and weights were gone! But at the very end of it, a few women were practicing snatchs with empty bars. I got in and stroke up a conversation with the only man around, the one who had been resting lol. Turns out they set up a box there when the previous owner moved to another neighboorhood after greener pastures (my own neighboorhood is saturated with conventional gyms). The guy sounded like he really knew what he was doing. He sounded like a good physical educator. He told me in crossfit they'd teach me the foundations of fitness and gymnastics movements and get me properly strong before going to the weightlifting movements. And the thing is I covet gymnastics and love weightlifting. But I'm afraid I'll get hurt again. Crossfit looks so violent! With WODs and pushing and five workouts a week... I'm afraid my body won't be able to cope with that. I still feel pain on my back and knee every once in a while. Everytime I'm PMSing at least. Should I stay home and work on my push-ups and isometrics holds until I feel more confident... or should I take the leap?

Hello, all! I just stumbled across this illustrious assemblage and decided to come in. Almost any pursuit is improved by nerdy company, imo. After a pretty serious knee injury at work early last year (I’m a stagehand, professionally), the rehab process has been slow and annoying. My mobility severely reduced and living at the top of lots of stairs until recently, I gained back part of the weight I’d taken off in previous years owing to inactivity and less than stellar food choices. Seamless was both my salvation and the bane of the width of my backside. Currently, I live much closer to the ground, and some physical therapy and a shot of hyaluronen has restored a lot of my ability to move. Thankfully, I just managed to dodge needing surgery. So, while I still have some more rehab to do, the process will only be aided by getting some exercise. Right now, my focus is on hitting my keto macros daily, reducing the load on my knees, keeping up my PT, and regaining the muscle mass I’ve lost. All of these things will be more fun with friends. Looking forward to getting to know the denizens of Nerd Fitness!

Friends, you may recall a morose, anxious Traaki from last challenge, committed to getting a few job applications done and maybe doing some meditation. Since last we spoke, I've: Been hit by a car on my bicycle (I'm okay, just have a badly bruised hand. It was the first time that's happened to me in over 12 years of bike commuting!) Fallen down some stairs for the worst ankle sprain of my life, [can't find a gif of Laura Dern limping] and... [Giant life news redacted until the appropriate parties are informed] Due to giant life news (update tomorrow after critical parties are informed), sh*t's about to get real. I'm not super sure on the best course of action, so here are some initial quests that are 100% subject to change: 1) Daily Writing -- I want to stay on top of my game with all these big life transitions coming up, and daily journaling helps me with that. I also want to be conscious of what I'm choosing to do during this transition and to make it as mindful and impactful as possible. 2) Take bold action. -- I am not sure what this means, but there are going to be lots of big decisions and I need to be able to make confident decisions and not endlessly waffle. Maybe it's just a mantra for the month. I also want to just tell people what's happening, which is a challenge I always have (I hate surprising people.) 3) Stay calm. -- I"m not 100% sold on some of the major life changes (they're of the "Well it all makes *sense* but is it *right* for me?" type of changes) and found myself awake at 2 am sweaty and anxious. This is *not* like me; I'm a professional grade sleeper. I'm going to leave some space for new goals, and for these goals to shift, mutate or disappear altogether. But I'd like to stay checked in here during this time of transition. In many ways I think the next six weeks are going to be a pretty hard reset on my life, possibly a respawn. We shall see. I'm feeling really frustrated by my injury and subsequent limitations on workouts. I may try to do some pushups and upper body stuff in the next couple days; right now the sprain is bad enough that even just a small wiggle or twitch is painful. I might treat meditation as a workout as long as the injury is here? It's not the same but keeping the time set aside feels like a really good idea and meditation can't hurt. Because the truth is: And it's all gonna be okay, sooner or later.

With my injury, I wasn't sure of what to do for this challenge. The official diagnosis after what my primary predicted, my MRI confirmed, and my orthopedist also confirmed is that I have a torn posterior crucial ligament or PCL. I'm waiting on a my referral to an orthopedic surgeon to confirm that I won't need surgery. I may opt for surgery if my insurance covers it because I've been dealing with this for a few years and just re-injured it. Anyway, I thought of some challenges that I could do: 1. Take notes in class. I've read about the benefits of taking notes during a martial arts class. I think that this would be especially beneficial during the technique portion. I tried this a little bit but it was usually what I could remember after class. If I could take notes during the actual technique portion it'll of course be a lot more fresh than after I roll with 3-5 guys. I plan to train 5-7 times a week, bring a notebook with me and take notes during the technique portion and at the end of class, after rolling, I'll write down a reflection of how it went and what I feel I need to work on. 2. Study Jiu-Jitsu I'll focus on studying my notes, watching film, and reading the three Jiu-Jitsu books I have. I have a few Jiu-Jitsu instructional videos from Reilly Bodycomb. My no gi coach taught me leg locks, but he left our gym to go start his own gym and I'm kind of locked in at my current gym until 2019. His replacement doesn't do leg locks. Given I chose the name Leglocker (Heelhooker might not have been approved.) I really enjoy leg locks, so this should help me retain the information and perhaps gain inspiration in trying other moves. There is also Youtube where I can study the positioning and setups of some of the elite competitors. Finally, I've had Submit Everyone by Dave Camarillo, JiuJitsu University by Saulo Ribeiro, and The Grappler's Handbook by Jean Jaques Machado. I'm looking to read and understand their concepts. 3. Kettlebells and more Kettlebells I did the Simple and Sinister and felt a lot more athletic after the last challenge. I got away from it a bit towards the end after my doctor told me about my injury and we started doing class a little bit earlier, but I'm not going to make that an excuse anymore. If class starts at 5:30, I'll be there at 5 to get my kettlebells in. So, I plan to do Simple and Sinister again minus the goblet squats. I can't really do a squatting motion without pain. I'm also thinking of maybe once a week trying one of the fancy kettlebell routines that Eric Lejia (Instagram: @primal.swoldier) features. Just so to break up any uhh can't think of the word right now so, I'll go with boredom. Meal Prep In a continuing effort to lose weight, I'm going to get back to meal prepping. I'd like to do the prep on Sunday and Wednesday, but I get home so late that if I did prep on Wednesday, there goes my whole day. So I'm going to shoot for prepping my meals on Sunday. Hopefully I'll see some weight loss doing this. And I'd probably save a bunch from not getting lazy and eating out all the time. Clean Doing the dishes everyday helped keep the sink clear and clean, but now it's time to focus on the rest of the house. I plan to clean my bathroom every Saturday. I'll then clean two rooms on Saturday and another two rooms on Sunday. Hopefully this will lead to a clean house. I'm tired of living in a messy home.

So I've had a weird bumpy thing just above my stomach since December, and I finally went to an internal medicine specialist to get it checked out. While I'm still waiting for final test results, the doctor is 90% sure it's a hernia from lifting (I deadlift and squat at least once a week at my community center, in addition to doing kung fu). Have any of you experienced anything like this? The doc said while it doesn't hurt and it's coming and going, I should just take it easy and wait to see if it goes away on its own, but if it does start to hurt (which it doesn't at all right now, it's just a weird pressure sometimes), then I'll have to have surgery

Goals: - No Alcohol - 1 hour walk or 1 hour gym every day - Track Calories - "Never 2 in a row" Big shift in my training this challenge, I got injured (again) and decided I am no longer doing Crossfit training with a Personal Trainer. I'll be going to F45 classes instead and training weights at home. I have signed up for the Crossfit Open but I'm not sure at this stage whether I will take part because I'm carrying a bicep tendon impingement injury which prevents me from doing any overhead or bicep work. The overall goal at the moment is body composition, specifically losing fat. Bonus motivators: 1. I'm in a weight loss competition with a friend at work from 6 Feb to 27 Feb, every 500g one of us loses more than the other is $5 you owe them. (This is a repeat, I crushed him in January in case you were wondering!) 2. I've entered an 8 week challenge at my new F45 gym, which runs 29 Jan to 25 March 3. I've set myself up for success with (another) 20 pre-packed Paleo meals. 4. In a PvP with @Baxtan which is a race to see who can lose 7kg (15.4lbs) first. Current status: Starting weight 93.0kg Current Weigh in: 88.9kg PVP progress: 4.1kg lost, 2.9kg to go. Super secret (not so secret) Open motivation

The beginning of this year has been rough. We moved to North Carolina, which is not a nice place to live. It has work and schools (an hour drive away), so there's that. Hopefully I can make the end a lot better, because I'm getting married in October! I'm not certain that I do a lot of Druidy stuff, but I plan on using yoga to attempt to rehab my shoulder. It's not that physical therapy doesn't work. I'm going to school to be a therapist, so I obviously believe in it. However, the VA will only pay for a couple months of therapy, and it takes more time that that to even get an appointment. Last time I went in thinking that it would be a final step to getting well, but we found some pretty severe inflammation in the joint, so it was back to square. I let moving totally disrupt my workouts, so yet again, I have to start over. I'm hoping that yoga will help with mobility and strength in a more gentle way than pushups. 1. Yoga/PT 5 times a week 2. Food journal in Cronometer (gotta fit that dress!) daily 3. Floss! daily

Adding rep cycling to my program hasn't burned me so far, so I'm going to keep doing that and keep trying to be conservative. I'm not going to make a goal for it this time, though. The main thing getting in the way of my lifts right now is some nagging lower back pain when I squat and do a few other things, so I'm going to try to fix that. Going light didn't seem to work, and taking a break from lifting didn't either, so I think my next step should be seeing a doctor. Goals See a physical therapist. I'm aware of one nearby with a sports medicine focus, or I think just any old doctor with expertise in sports medicine would probably be sufficient as a first step. I've been putting off making an appointment for awhile, because I hate making appointments. In order to complete this goal, I have to actually go to a doctor's appointment before the end of this challenge. Do mobility work at least 4 days a week. I changed up my routine in the last few months, and what I'm doing now seems to be no worse than what I was doing before, so I guess I'll stick with it. Get to bed by 11:30 pm at least 5 nights each week. Probably not tonight. Work on SICP for at least an hour and the half over at least 2 days each week. This was my goal last challenge, and I got pretty close to it. I need to spend more time than I have been if I want to consistently make headway, but I think I need to build up to it gradually.

Hey guys about 2 years ago I was in a car accident and I've had back pain since then. We recently found out it was an "extruding disc" that has become large and inflamed. I'm taking cortisone shots to help it out but I need some advise on exercising. I have been given a list of some stretches to help out but I also really want and need to lose wight to help with my GERD and hopefully any other issues I may be having. I noticed that walking (or being on my feet for extended periods in general), lifting, and bending over cause some pain. I have one of those stationary bikes that works arms and legs but I'm afraid that I might mess up and just make my condition worse. Does anyone know any good exercises that could help?

HAHAHAHAHA. It was worth tendonitis just to get that challenge title. So, for those folks who’ve lost track at home, I’ve been having some tendonitis issues in my left knee for a few months, and mid-August I tweaked it really badly and I think it’s developed into ITB syndrome, so I’m spending this challenge doing rehab work and not inflicting any more damage. While I’m at the knee rehab, I have a couple of other nagging issues that need fixing, so I’m going to go for the three-pointer and include those in THE REHAB CHALLENGE. My twelve-step program: Rehab One: The Knee I have what I have self-diagnosed as an ITB injury, so I’m doing the following things to repair and rebuild the tendon: - I’ve pulled all the squat and squat-like movements out of my workout. This means no back squats, no wall balls, no thrusters, no box squats, no rower if I can avoid it. Sigh. So depressing. I can still deadlift, though, so I still have a reason to live. - eat soup once a day, for the collagen, to help rebuild. I’ll start making my own again (bone broth) and eat Mexican Chicken Soup and Pho at my favorite dives as often as possible. *nerd note: the homework I’ve been doing indicates that vitamin C improves collagen & protein uptake, which I found very interesting given that it’s traditional to squeeze a lime into Pho, which is my very favorite thing. Likewise for Tortilla soup, which is also my favorite thing. Actually I think we can all just agree that food is my favorite thing. I’ll be squeezing lemons and limes into all my food is the important bit. - Add abductor work to my workout. Leg lifts! So very, very Jane Fonda. Working abductor muscles should stabilize my knee joint and increase my hip strength, which in turn strengthens the joints below. I bought a resistance band in a particularly eye-searing shade of yellow to help with this. - exercise micro-bursts: This basically means that 3 times a day I grab the little 10-pound barbells I keep in my office and do some OH press, bicep curls, etc for 90 seconds to 2 minutes. There’s some studies that indicate this increases the body’s output of growth hormone, which in turn helps with healing. http://www.gnolls.org/191/walk-it-off-sally-why-exercise-helps-speed-injury-recovery/ Rehab TWO: Blood Pressure My blood pressure is high. I check it fairly regularly at that machine at the Publix, and it runs pretty steadily at 160 over 80. That’s officially hypertension, so unless I want to go on the medication merry-go-round, I need to get it down, stat. I also had a point this summer where it spiked to 190/80 for a few days and I nearly checked myself into the hospital because I was sure my brain was going to explode, but I may have just eaten an entire bag of teriaki beef jerky right before hand so I decided to wait and see if it normalized on its own (I cut all the salt out of my food too) and it did. But it’s not down enough. - Lower salt intake (obviously). Salt free seasoning, no bacon. I’ll have to make my own soups as much as possible because my GOD commercially available soup is salty. I checked a beef broth package in the store yesterday and it had 893 mg sodium PER SERVING. How does it even stay suspended in the liquid? Does it just precipitate out to the bottom and that’s why you have to shake the box? - Drink more water: I ashamed to admit that I drink almost no water. I mean it not like I'm doing shots of Early Times instead, I just tend to drink coffee all day and forget to drink water, and I drink soda with some of my meals. So I’ll switch to exclusively water and only one coffee a day. - Meditation: I had a really good run with meditation for a while but I stopped over the summer. It’s time for it to come back. Calming, lowers tension, blah blah blah. - Add potassium: There’s some studies* that show increasing your potassium is just as important as decreasing your sodium, so I’ve switched to a “Lite Salt” that’s higher in potassium and I’ll eat bananas and potatoes as my preferred carbs, as they’re high in potassium. Finally, an excuse to have baked potatoes every day! - Forest Bathing: okay, this is fucking weird, I admit, but APPARENTLY it’s a thing. You just go out and sit and look at nature, and it’s supposed to be very calming and can lower your blood pressure and tension. The Japanese are all about it. It’s probably effective just because you get away from your goddamn phone for twenty minutes but at this point I’ll try anything. https://www.outsideonline.com/1870381/take-two-hours-pine-forest-and-call-me-morning Rehab Three: Posture I have really bad upper-body posture (kyphosis) from too much time on the computer and phone. The bike probably aggravates this. I swear my head is about three inches in front of my shoulders, like a swaybacked horse. - Yoga, especially stuff that will work that posterior chain. The bike training program I use (Sufferfest) has a yoga program built into it that’s specifically for bikers, so I’ll use that. I already do yoga periodically so I just have to remember to do it. - Trap work and core work: I have a phobia of making my traps larger as they’re already big, but I’m going to work some trap/upper back exercises into my routine and see if I can strengthen/straighten that upper shoulder/lower neck region. I also almost never do core work, so that goes in too. It can take the place of squatting (sob) - I might not get this far, but I may make myself some sort of standing desk. Better for your back and all that. So that’s it! I actually started some of these things last week so I have a little bit of a head start, but I think you’re supposed to be in rehab for 45 days anyway so I don’t feel bad about it :-) I know it sounds like a lot of things, but some items overlap - like dropping squats and replacing with abductor work, or yoga and meditation - and some are just a matter of replacing things once, like buying the “lite” salt and some salt-free seasoning mixes. I’ve already weaned myself off soda (and had a headache for three days) so drinking more water is sort of automatic. (Although I may spend more time peeing.) Eating soup is easy, since I kind of live to eat anyway. The hardest things will be remembering the “micro-bursts” of exercise and the forest bathing. I’m glad mosquito season is over. So my knee has been bad, but when it comes back, you'll know, know, know... By the way, Amy Winehouse looks stoned to the cats in that video. How did we not know she was on drugs? * “God,” I hear you saying, “enough with the studies already!” Nerdbrain. Sorry.

Joining the rebels this challenge from spending the last year+ with the monks. Trying to keep things simple, and just stick around for the full challenge. I've been rehab-ing a knee injury since March with very slow progress. Will probably gif this later... 1- move 5 days a week. No particular days, no particular activities. walking, swim and yoga will be my 3 go to's. A sub goal of doing yoga at least once a week. 2- Do PT rehab- stretching daily, exercises min 3 days a week Stretch hamstrings at least 2 times a day (3 preferred) Core PT exercises (hamstring strenghting, leg raises 4 directions, monster walks) Other PT exercises and stretching as time permits 3-TBD not sure if this will be some sort of "find a hobby" or some sort of self care, or staying up with my homework...

Hello, rebels. I'm 27, and up until the last year or so, I've been in pretty bad shape. I had mild exertion asthma, which limited my participation in sports and other physical activities - there was too much coughing and gasping for air for it to be any fun. Due to my sedentary lifestyle, I've always been relatively weak, but I'm working on changing that. About a year ago, I started biking to work. I live three miles away, and I took it slow, so it was very gentle exercise. After a year of this, I was surprised to find out that I was actually capable of running three miles without stopping or showing any signs of asthma. My doctor had told me that cardio would make my asthma better, but I never thought it would be totally cured like this! (Cats still give me asthma, but not running.) Here's my battle plan for getting in shape: For now, I'm working on becoming a well-rounded athlete. I'm working on sprints, runs of 1-3 miles, and bodyweight exercises. When I have mastered those things, I'll start lifting weights. Once I have perfected my super-strength and super-speed, I'll find a way to use my powers for good. Possibly I'll join a sport or do martial arts. I am also recovering from a wrist injury. I sprained it (or something like that) about three years ago when I fell off a bicycle, but it still hurts occasionally if I overuse it. I'm working on strengthening my hands, wrists, and forearms. I'm hoping some strength will prevent re-injury. Any advice for continuing rehab would be appreciated! I have dabbled in many aspects of nerd-dom. I am primarily a book-nerd (English major), but I'm currently taking a few levels in computer-nerd. At times I've been a retro gamer and a pen-and-paper RPG player. I am a nerd of all trades and a master of none.

Hi all. I started NF 2 weeks ago and am loving the various quests. I am a fairly fit 51 year old who enjoys various challenges. However, like many, I am want to be more fit/flexible/athletic than I currently am. I teach (or at least try to) grades 9-12 so being an active role model is important to me. I also have two sons (ages 11 and 13). Being able to keep up with them (and my husband) is a constant challenge. My question today is about a gluteal injury. My left buttock is quite sore (last 6 weeks; think I may have overstretched in pigeon pose). It does not keep me from activity but bending over to touch my toes or any other similar stretches are quite uncomfortable. I have been icing and Adviling and doing mild stretches the last few days. Any other advice so that this injury doesn't become an excuse for me to quit? Thank you, Sherry, Warrior Princess

Anyone have experience with the Quell Pain Relief Device? https://www.quellrelief.com/ I happened upon it when I was looking for replacement adhesive gel pads for my Advil Backpain Electric Stim. I'd go out on a limb and try it out, but the price point is a little more than i want to spend on something I've never heard of before. Mike

Does anyone have a good plan for returning to running after an injury? I have been down with a stress fracture for the past month. Going for an MRI tomorrow to tell if it's healed yet. Once I am cleared to run again I need to ease back into training for the fall marathons, without reinjury. Has anyone done a "return to running" plan that worked well for them?

Hi all. So I sprained my knee (grade 1 MCL sprain) last week doing some sight-seeing while on a work trip in Europe. Basically I tripped on a thing and my foot/ankle went one way and my knee went the other as I fell awkwardly and my MCL was what gave. The good news is that it's a very mild knee sprain as far as knee sprains go. The bad news is that I have to stay off my feet as much as possible for 2 weeks and then phase stuff in "as pain allows". I am very bad at "as pain allows". My pattern, when I'm injured, is either do nothing* or "tough it out" by out-stubborning anything that can be out-stubborned and get reinjured. I don't really do moderation well. Sometimes I'll alternate the two and overdo it one day and then do nothing the next. Regardless, this is a bad pattern, and I know it's bad. Both for recovery and for general fitness. So I am looking for advice on what I can do (without swimming - my asthma reacts to chlorine which means I can't swim at any of the pools in town except for the Y which is outrageously expensive) to keep up my activity level in a region where the roads are still ice-covered (which rules out biking - I am not skilled enough a cyclist to be able to ride safely in wintery conditions) and avoid losing too much ground on the fitness front while my knee heals - and for advice, especially from runners, on how to phase activity back in on a knee sprain seeing as how I'd signed up for a 10K at the end of May and I'd like to try to still make it if possible. I know I can prep for a 5K in a month so if needed I'll drop to the 5K, but I was hoping to keep the 10K but I dunno if that's reasonable (see above about out-stubborning anything that can be out-stubborned.** My default approach to injury setbacks is barrel through and hurt myself. I'm trying not to reinjure myself this time). *I'm a Maritimer and a base brat and so I had a less polite phrase here on my first draft - OT but how much cursing is acceptable here? I'm ok with self-censoring but I just am curious if I should do. **I ran my first 10K last fall on three hours of sleep and a raging asthma attack which had me at 65% of my normal lung capacity. My time was terrible and I damn near landed myself in the ER and it was a very bad idea to even try, but I finished. I am not kidding about outstubborning anything that can possibly be out-stubborned. I need someone to metaphorically smack my hand and tell me no when I have a bad idea like running a 10K in the middle of a moderate asthma attack. Or doing my shodan grading with a lung infection instead of waiting a year. Or I could go on.

I'm going through a really difficult time right now, and I need to do everything I can to keep my sanity and recover. Long story short, last week I was hit by a car while crossing the street. I have a couple of fractures - my left fibula and my pelvic bone of the right - which makes getting around nearly impossible. I'm a very independent person, so being stuck in bed and needing help for almost everything has been hard. It's also been hard to not beat myself up over how I initially handled the accident. The driver did stop, but I insisted I was okay. So after he dropped me off at my apartment, he just left without leaving any of his information. And since I don't have any car insurance myself (I don't know how to drive), I have the additional stress of not having any income for a month or two and the rent and other bills aren't going anywhere. I had just gotten to the point where I was caught up on everything, so unfortunately I don't have savings I can dip into. So, recovery mode. There's four things I want to focus on this challenge. 1) Vent. It's barely been a week and this whole situation has been putting a tremendous amount of stress on both me and my wife. My wife is basically disabled (due to mental issues), so taking care of me has been really hard on her. We've already snapped at each other a few times, and I would like to avoid that as much as possible. So I figure venting regularly will help keep things below the boiling point. 2) Relax. I need to do whatever I can to help my body recover, and being stressed out is the complete opposite of that. So video games, reading, listening to music, maybe some writing, or coloring. Maybe work on ideas for the tattoo I was going to get myself on my birthday. 3) Doctor's Orders. No trying to rush things or cutting corners. Just follow the instructions. It'll be slow, but worth it in the end. 4) Independence. I don't want to be completely useless, so I need to figure out the things that I can do. Chore wise, the only thing I can think of right now is mending all of the clothes that have holes in them. It shouldn't be too hard to do that lying down. Zero week: My quest for this week is to set up a gofundme. (And work past the things that are holding me back from doing that.) Completed! https://www.gofundme.com/36ftig0

I just found out I have a pelvic stress fracture from running. I've also been doing StrongLifts. All upper body exercises are fine, but squats and deadlifts are out. Anyone have suggestions of what extra upper body exercises I can do in the meanwhile? Any good programs specifically for lower body injuries?

I'M ALIVE Friends, I fell off the bandwagon preeeeeetty badly last challenge. The main issue is that I just couldn't get myself to log onto NF! No accountability = FAILURE. for me. So this challenge I'm working on maintaining the ground I've fought for in previous challenges, and pushing through some new ones. Sorry for being late late late. But I wanted to start on Nov 1st, and for all intents and purposes I did. Except for logging on here. MAINTAIN: Meal prep habit Spin class 2-3x weekly Lift / Gym 2-3x weekly Simplified food tracking (in BuJo) Scripture study and prayer in the mornings 7-8 hours of sleep nightly AT LEAST. I'm useless without sleep. NEW HABITS: Use bone stimulator daily. I have a broken bone in my foot that has been causing issues. I need to use a bone stimulator for ~3 hours a day to promote healing. BuJo daily. I have had a bullet journal set up for a few months, but am still sketchy about daily usage. Want to upkeep it and use it to its full potential. Don't know what a BuJo is? Check out this blog and here for great examples. Work on sugar addiction. I've made big strides in my diet, but my love of sweets is super holding me back. I need to tolerate the headaches and moodiness and limit my sweet intake to 1 sweet a day. 1 sweet = ~300 calories of dessert, or one serving. I know it's a lot, but I'm pathetic and that's a decrease in my current habit. Incorporate more cholesterol-friendly foods into my diet. Annually, I get health evaluations from work. Most recently, I was told my cholesterol has been climbing for the past couple of years. I wanna nip that in a the bud before it becomes an issue. Initially, I'm going to incorporate fish into dinners once a week and use more of my chicken and ground turkey recipes rather than red meats. LOG ONTO NERD FITNESS SILLY GOOSE. This is probably THE most important change I need to make. And it's the one that's most difficult for me. I don't know WHY, but I have the hardest time with it. Pointers and suggestions welcome! I know if I get on, I'll feel support and encouragement, and I'll feel accountable for what I'm doing. But I don't. SO I'm going to reinstate my battle log and have daily updates, even if they're super short. Tapatalk app will help. I'm looking forward to being back and seeing some of my peeps on here! I MISS YOU!! You'll hear from me soon. Like tomorrow, or I'm failing this challenge. k bye!

Hey Rebels - Long time no see! I found this community at the start of the year and was a great help in getting me moving and active and as part of it all I was doing really well, losing weight, feeling more active, eating better, and generally getting stuff done. Then after my first couple of sucessful challenges I really got derailed quite a bit by a leg injury which was initially thought to be calcified muscle tissue as a result of a tear in my quad muscle. Buuuuuut, after X-ray, MRI, and meetings with orthopaedic surgeons it turned out that I did not infact have calcified tissue. I had a bone tumour on my femur. This pretty much stopped me dead in my tracks. I didn't want to exercise just for fear of doing my body harm, healthy eating went out the window, pretty much all of my hard work I had put in stopped overnight. Mostly through fear. Whilst the chance was low the whole prospect of the Big C was looming over my head the whole time, and to tell you the truth. I was absolutely terrified and scared. I can now report that I have had succesful surgery 10 weeks ago to remove the tumour, thankfully surgeons dont think there was anything cancerous but the pathology is to confirm, whilst there was some complications post surgery I'm now through the worst of it. After such a long time feeling sorry for myself I really want to start to kickstart everything again and continue with the goals that I was doing so well to work towards and reverse the slide over the last few months. On to the goals. I want to start slow and break myself in gently as I don't want to go from 0 - 100 after such a period of inactivity and then burn myself out in super quick time. Goal 1 - Water Consumption - Drink 2L Water Daily - First thing I want to rectify is my water consumption. This was something that was nailed on and I was easily drinking 2 plus litres of water daily. This has turned into drinking water never. Sometimes not drinking at all to the evening and those drinks being of the fizzy and sugary variety. This has led me to being run down, dehydrated and generally feeling shitty. Goal 2 - Return of Proper Nutrition - Eat Clean daily - No Takeways. Again something that was going very well prior to my health issues was meal prep, planning well ahead and fueling my body correctly - this has turned to eating takeout several times a week. There was a week a few weeks ago where I had actually run out of takeout cuisine to eat because I'd had them all. This needs to stop quickly. I may shift this into going back to MFP and logging cals but first and foremost I want to just tackle the takeways and snack food first before I worry about my macros. Goal 3 - Exercise - Weighlift or Cardio 2x Per Week - I will need to see how this goes. I do not know what my body is capable of as the last time I lifted anything was in October. I will play by hear but generally speaking I want to just make sure I'm doing something that I can manage that isnt me sitting on my backside playing WoW and eating junk. I'll try and log daily and touch in with other people's challenge as genuinely this community has helped me so much. I just had such a shock and reverted to being what I was before all my hard work started. The Fun Starts Tomorrow - Onwards and Upwards Rebels. Rok Out!