Perseverance in Rehab-land

[Chesire]

I started body weight training last summer because I just *couldn't* do strength training indoors when it was so glorious outdoors.  And -bam- fell in love.  So shocked how much more easily I gained strength, stamina, and over-all control.  And that was with a pretty basic plan!  Now it's time for me to build up a plan to do knock down some of the cooler tricks!   But!  of course there's a but.  Shoulder tendinitis is not a pretty but.  Therefore this challenge will feature some of exactly the same things as last time.

 

Things I will work on:

- self care- continue my shoulder rehab.  Boring but necessary.  Patience will be greatly increased with this one.  Oh, and of course pain will be defeated.

- nutrition - find my maintenance caloric needs.  

- fitness- maintain current plan-  

- household- continue ninja cleaning and maybe tackle a small upgrade

Bonus work:

- social- meetups etc

- fitness fun-  plan toward a fitness level-up goal

 

 

How I will work on them:

- self care- continue the mobility, stretch, strength, patience plan implemented last challenge, especially focusing on work posture

-nutrition- create a set eating schedule so I don't get to the end of the day without enough calories consumed.  While allowing for dinner flexibility when husband does the cooking.  I can either do all the cooking or accept what he makes so I don't have to do it all.

-fitness-day 1; lower body and rehab strength. day 2; cardio and stretch. 6 day repeat.  day 7; whatever life throws at me.  Edit:  As ROM improves I must take a step back and reevaluate form.  Obviously this injury is not just from slacking work ergonomics.  Determined I was pushing chin ups too fast before proper back engagement developed.  

-household- continue to apply my 20 min/ don't leave the room empty-handed as this so far is an acceptable level of clean.  upgrade: strip and repaint one of the many doors that need it

Bonus;

-social- anything to meet people- meetups seem ok for this

fun- if shoulder ROM improves enough, work on stretching necessary to end up with skin the cat eventually and hanging core strength (self note: this is an Ultimate Goal movement that won't over work anterior shoulder and chest like some movements) need to work on accuracy of form before all else

 

My rules:

Allow for life interference and be adaptable.  ie; golf counts as cardio day because I get to play outside and spend time with my father, so I may need to restructure week.

Requirements for consideration of success-  Must maintain the good habits at about an 90% success rate including; dental care, good bedtime, well balanced diet (enough protein,) sunscreen, language work, reducing idle computer time, standing up for myself despite pushy clients.

 

[raptron]

Good luck with your shoulder PT! Tackle that tendonitis! 

[Chesire]

Sometimes the "duh" smacks you upside the head.  So, if I'm going to work on maintenance eating I may need a reliable scale.  Not sure if my old analog is accurate or not anymore.  Time to do some shopping.

[Manarelle]

On 4/22/2019 at 9:46 AM, WildSonja said:

I started body weight training last summer because I just *couldn't* do strength training indoors when it was so glorious outdoors.  And -bam- fell in love.  So shocked how much more easily I gained strength, stamina, and over-all control.  And that was with a pretty basic plan!  Now it's time for me to build up a plan to do knock down some of the cooler tricks!   But!  of course there's a but.  Shoulder tendinitis is not a pretty but.  Therefore this challenge will feature some of exactly the same things as last time.

 

What sort of tricks are you after? I presume this is outside bodyweight stuff at like a park or something? 

[Chesire]

@ManarelleYep, bodyweight at parks and my awesome bday present last year was a backyard mini-gym with parallel bars and a high bar.  Mostly it's a slightly vague idea right now, but any of the usual calisthenics/bodyweight moves such as L-sit (actually almost there), skin the cat, planche (not likely after a childhood wrist injury, but I'm gonna see what can be done.)  Beyond that I'm still in the collecting ideas phase.  This is totally fine based on this morning's strength assessment.  Rather misjudged my posterior abilities.  

 

I also have this tantalizing idea that I may join the parkour gym in town.  Unfortunately that not be possible due to my crazy work schedule.  I'll look into it some day soon.  

[Chesire]

self care- pretty solid start.  I'd give the work ergonomics about 75% for the week.  That shoulder likes to round inefficiently when I'm focused on the task in hand.  It is getting better though, as I realize something feels off now when I do it.  The shoulder tendinitis seems to resolving quite well.  Now I can determine the cause of the issue, short and tight pecs.  Deep tissue and cross fiber massage combine with PNF/strech-contract-stretch movement are miserable but effective.  4*

 

nutrition- Very good week for this  5*

 

fitness- Not as I originally planned, but the right move to set up solid foundations.  Stuck to the rotation.  5*

 

household- Ok, didn't get better, but didn't get worse.  Did fix window latches.  4*

 

Bonus

social- In the works for Sunday

[Manarelle]

On 4/25/2019 at 3:19 PM, WildSonja said:

Yep, bodyweight at parks and my awesome bday present last year was a backyard mini-gym with parallel bars and a high bar.

 

That is so neat. I live in a rather not-outdoor-workout-friendly area, so I love hearing about it from people who can.  Also, definitely worth checking out the parkour gym, even if you ultimately decide it's not your thing. Never know unless you try.

 

Grats on a solid week 1. How'd the social planned thing go? 

[Chesire]

1 hour ago, Manarelle said:

Grats on a solid week 1. How'd the social planned thing go? 

I head out the door for a meet up in about 2 hours!  So, good   

[Chesire]

self care- I think the tendonitis itself is settled!  woot!  Now I need to continue with posture work and trying to release muscles to allow for proper external rotation.  And so we continue.

 

nutrition- Done a pretty good job eating consistently even calorie count.  Am tracking weight casually to start to get a feel for where I am

 

fitness- It's not exciting to work on solid foundations but it is very effective and  surprisingly exhausting to focus like that

 

household- looking good

Bonus

social- i did it and stayed the whole time even though it was just 2 of us. pressure was on

[raptron]

15 hours ago, WildSonja said:

self care- I think the tendonitis itself is settled!  woot!  Now I need to continue with posture work and trying to release muscles to allow for proper external rotation.  And so we continue.

That's awesome!

 

15 hours ago, WildSonja said:

fitness- It's not exciting to work on solid foundations but it is very effective and  surprisingly exhausting to focus like that

SO TRUE! 

 

[Chesire]

Keep on rollin'-  self care- Gets  a little better every day.  

-nutrition- only one tough because junk food and movie goes hand in hand.  And this is how it should be

-foundation- so fascinating to pay attention and see the little weakness I've been missing.  Add to future challenge lists 

-household-  I helped change a faucet!  Learning!  and the place isn't a pigsty

 

[raptron]

1 hour ago, WildSonja said:

Keep on rollin'-  self care- Gets  a little better every day.  

-nutrition- only one tough because junk food and movie goes hand in hand.  And this is how it should be

-foundation- so fascinating to pay attention and see the little weakness I've been missing.  Add to future challenge lists 

-household-  I helped change a faucet!  Learning!  and the place isn't a pigsty

 

Love it! 

[Manarelle]

On 5/7/2019 at 10:13 AM, WildSonja said:

-household-  I helped change a faucet!  Learning!  and the place isn't a pigsty

 

Nice. Being handy around the house is a great feeling, and lots cheaper than trying to hire someone else to do it. 

 

How's the rest of the week going? 

[Chesire]

@Manarelle  good week all around.  That whole faucet thing was completely annoying because I do my best to not be a wasteful person, but the old faucet was an older brand.  We likely could have found the proper parts for it, but between the price of the part, wasted gas going back and forth, and the amount of time, it was more effective to buy an entire new faucet.  Ugh.  Oh, well.  

 

And I'm almost done with a fun project.  Should be finished up this week.  Crocheting a lap blanket for a 9yo girl;  I get to work with colors and patterns I would never choose for myself.  

[Chesire]

Home stretch now and it's looking good.  

- I think I might have hit my maintenance calorie needs on the first attempt- tracked diligently and no gain, no loss on the scale.  I should keep it for another month or so just to be certain I've got it right.  5*  

-Honestly, the house isn't quite what I'd like, but it's clutter and a few minutes will take care of that.  So many projects in progress laying around- new books, crochet and CE's, oh my!  But a surprise guest wouldn't be distressed.  So 4*

-I am so happy with the shoulder!  The posterior tendinitis is settled, the anterior tension is well on its way to calmed, and ROM is greatly improved.  Bonus is that posture is so much stronger so work is easier.  Definitely need to continue to respect the needs for at least another challenge so push-ups are still off the table, but chin-up progression is possible. All the *'s.

-Finished the fun project!  Next fun project- the other 9yo girl gets a lap blanket too!  Ugh, so many pinks to choose from and I just don't get pink.

 

[Manarelle]

That is looking good, nice work on the challenge. How long does it take you to make a lap blanket, on average?

[raptron]

What a great update! Glad things are sailing along.

 

 

[Chesire]

9 hours ago, Manarelle said:

That is looking good, nice work on the challenge. How long does it take you to make a lap blanket, on average?

This one took about 36-40 hours.  I didn't really track it, so that's a rough guess.

[Chesire]

[Manarelle]

Wow, that is beautiful. Deign and execution are amazing. 

[raptron]

Ahhh, that's so lovely!