SaffronHare: working on the inside

[NikkiB]

Hello!  I'm new here but I've been lurking for a while.  I'm a Druid IRL, so this group made sense for the patience and wisdom I'll need to apply in the next several months, if I'm to be the best I can be.  The name of my challenge for the next six weeks is sort of a play on words, inspired by a t-shirt I saw recently:  "On the molecular level, I'm really quite busy!"

 

See, I have a reconstructed shoulder that's hitting its 25-yr anniversary, and I hurt it badly just before Thanksgiving.  The last several weeks have been filled with cortisone shots, painkillers, anxiety and horrible sleep -- all of which leave me feeling mildly carsick all the time and vulnerable to the temptation of bad choices.  This week, though, I'm finally feeling clearer in the head, but I'm extremely restricted with regard to intensity of exercise.    These are pretty modest goals, and I'm fighting the desire to make them harder, but I think they'll build a good foundation for future goals. 

 

I'd welcome some feedback on how to score/quantify these:

 

Rest:  Sleep is magic.  The morning alarm goes off at the same time everyday, so the only factor I can adjust is when I go to bed.  Aim for lights out NLT 11 pm each night (10:30 pm would be better).   One point (of 30 points total) available for each workday in these six weeks.  When I rest better, I don't crave sugar and generally feel more capable of the things that set me up to succeed (like packing my lunch the night before, etc.)

 

Recovery: I've got my first PT evaluation on January 15th, and the Rx from my doctor is three times/week for six weeks.  Insurance pays for most of it, but not all of it, so there's some financial motivation to make the most of the opportunity.  Not sure how to assign scoring to this one, other than hitting those appointments.  One point (of 14 total) available for each of the sessions that should occur in these six weeks.  Will report back when I understand more about what they'll have me doing.  Could be a very long time before I'm doing much more than isometrics, which makes me sad because I was really close to deadlifting 200#.

 

Mobility:  I purchased a copy of "Supple Leopard."  Way back when, I was a ballet dancer...and I've been pretty flexible my whole life.  But I'm going to be 45 this year and I'm starting to feel less resilience.  I've got a foam roller and more yoga DVDs than you could shake an incense stick at.  Aiming for twice/week or more, which is not much, but it'll be tricky enough to carve out one weeknight and one weekend session.  (I've got six active kids.)  That's two points available (of 12 points total) for each of these six weeks.

 

Measurement:  I have avoided stepping on the scale since Thanksgiving, but last week I was pleased to realize I'd actually managed to lose a pound by mostly controlling idiocy in my food choices, but I feel all squishy.  I don't have a weight loss goal for this challenge, but I do want to start measuring again, because SCIENCE.  By the end of this week, I'll get the tape measure out again, and then re-measure at the end of the challenge.

[alienjenn]

dood... we can be supple leopards together

[NikkiB]

I think I just love saying it out loud:  supple leopard.  Even better with a heavy Russian accent, don't you think?  (The trainer in my head uses outrageous accents all the time.)

[Terra]

Hmmm....  Tell me more about this Supple Leopard book....

 

T

[Bekah]

This challenge looks great!

Grading

Rest: (# of nights-- x/30)

0-5/30--F, 6-10/30--D, 11-15/30--C, 16-20/30--B, 21-25/30--A, 26-30+/30--A+ (add 1pt for every night at/before 10:30)

Recovery (# of appts until more info--x/14)

1-2/14--F, 3-5/14--D, 6-9/14--C, 10-12/14--B, 13-14/14--A, 14+--A+ (add 1pt for any additional at home work?)

Mobility (# of nights--x/12)

1-2/12--F, 3-4/12--D, 5-6/12--C, 7-9/12--B, 10-12/12--A, 12+/12--A+ (add 1pt for any additional nights)

(I would just give you an A+ every challenge for having six children and not being a babbling idiot peeing in a corner and throwing poo at them!! lol but that's just me)

[alienjenn]

Bekah learned good grading somewhere

[Bekah]

Bekah learned good grading somewhere

surely did

[alienjenn]

surely did

 

 

she has learned a lot of good things in her year here at NF.... 

 

 

she must have some good teachers

[Figlet]

Supple leopard looks like something I might need to own...

[Eirlys]

Hi SaffronHare

 

Welcome former lurker, I hope you enjoy your challenge!  I think your goals are great.  Sleep is one of those amazing things that is surprisingly hard to get right, but when you do - bam!  Do you have a plan in place to get to bed earlier?

 

I hope your shoulder heals soon - 200 lb deadlift is superb!  I'm sure you'll get back there and more!

[NikkiB]

Right now, the plan is that I start working my "before bedtime" routine right after dinner, which includes TELLING EVERYONE several times every hour (including my night-owl hubby) that I intend to be getting myself into bed NLT 10 (with a teensy bit of reading time before lights-out for me) so they'd darn well better get themselves in gear, etc.  Kiddos have to be in bed 9-9:30 (depending on age), which gives me a little time after they're out of the way to get some things done.  When I work the plan, the plan works...I've just fallen away from the habit lately, because it's exhausting to be so strident all the time.  Once the college kids go back to school over the next couple of weeks, things should even out a bit more.  Tactical use of Benadryl also helps, in a pinch. 

 

Last night:  SUCCESS.  1/1 on the sleep goal!  Woo!

[Wandern]

Injury recovery is so frustrating! I hope the PT goes well. My PT always assigns homework. Maybe you could count homework days towards your grading?

[Figlet]

Hooray on the sleep goal!

[NikkiB]

Can't claim success last night on the sleep goal.  I was *in bed* by 10 pm, but hubby and I didn't actually go lights-out until midnight.  He was at a meeting until 10, and we so rarely get time just to ourselves that it's hard to say good night!  Excuses.  But there you go.  No point in the "win" column for yesterday, but I'm okay with it.

 

Did a bunch of stuff so far today that I'm happy with, even though it wasn't on the goal list:  got up without hitting the snooze button; went back to honey in my coffee instead of demon sugar; made hot breakfast for myself and my GFG (gluten-free girlchild); ATE my breakfast before it got cold (this is huge for me); prep-cooked a bunch of "omelet in a cup" breakfasts for later this week; and brought my lunch to work from home.  I also didn't bring cash to work with me, which tends to prevent visits to the vending machine when I get the munchies later in the day (which is likely, given how much I didn't sleep last night!)

 

This evening, the two girls have soccer practice (indoor, thank goodness).  I think I'll hang out at the field house, get in some brisk walking and stair work to warm up, and then stretch like a mofo so I can get in my first mobility session this week.  GOAL!

[samanmoran]

I got this in an email once and can't remember it exactly, but it went something like this...

"A husband and wife we're watching the late show together one night. The wife said, I'm exhausted. I'm going to bed. So she got up and on her way to the bedroom she tidied up a few things in the living room and quickly dropped off the children's toys in their bedrooms. Then she quickly washed and dried the last few after dinner dishes and made sure the lunches were ready for the kids the next day. She jotted down a note for the little one and tucked it into his lunch bag. Then she gathered up a few bills that needed addressing tomorrow and put them in a neat stack by the phone. She jotted down a couple reminder notes for tomorrow. She looked in on the kids and tucked them in and said goodnight. Then she grabbed the last few items out of the drier and quickly folded them and left them in the basket.

She laid out her clothes for the next day, then went into the bathroom to wash her face and brush her teeth and get ready for bed. Before leaving the bathroom, she quickly wiped down the sink and put a few odds and ends away. Then she finally fluffed the pillows for herself and husband and got between the sheets. About 10 minutes later, the husband said, I'm exhausted. I'm going to bed. And he did."

[Bekah]

Can't claim success last night on the sleep goal.  I was *in bed* by 10 pm, but hubby and I didn't actually go lights-out until midnight.  He was at a meeting until 10, and we so rarely get time just to ourselves that it's hard to say good night!  Excuses.  But there you go.  No point in the "win" column for yesterday, but I'm okay with it.

 

Did a bunch of stuff so far today that I'm happy with, even though it wasn't on the goal list:  got up without hitting the snooze button; went back to honey in my coffee instead of demon sugar; made hot breakfast for myself and my GFG (gluten-free girlchild); ATE my breakfast before it got cold (this is huge for me); prep-cooked a bunch of "omelet in a cup" breakfasts for later this week; and brought my lunch to work from home.  I also didn't bring cash to work with me, which tends to prevent visits to the vending machine when I get the munchies later in the day (which is likely, given how much I didn't sleep last night!)

 

This evening, the two girls have soccer practice (indoor, thank goodness).  I think I'll hang out at the field house, get in some brisk walking and stair work to warm up, and then stretch like a mofo so I can get in my first mobility session this week.  GOAL!

Sounds like a fantastic day!! :D 

[NikkiB]

End-of-week accountability: 

 

1. Rest:  4/5.  Getting to *sleep* soon after that is a refinement I need to work on, but I'm focusing on the first step during this challenge, and that's getting my booty in bed and turning off the light by 11 pm.  Soccer game early tomorrow morning, and then a volunteer gig crazy early on Sunday, so I'm glad to have focused on better-quality rest this week, because the weekend will not give me any chance to "catch up."

 

2. Recovery:  Pending. Counting down the days until I can start PT, but I've been faithful with my pendulum exercises and icing, etc.

 

3. Mobility: 1/2 so far, with two days remaining in the week.  Disappointed that my book hasn't arrived yet, but eldest daughter convinced me to hit a Zumba class with her last night, and it was great fun.  We even spent the last ten minutes of class doing some righteous stretching, so I'm halfway to my goal of 2x/week. 

 

4. Measurement: Pending. I did step on the scale (174.2 pounds), but this is Shark Week, which comes with a lot of bloating.  Measurements will be recorded in the next few days, along with photos I'll keep for personal reference.

[Figlet]

great first week!

[I am Eve]

Hello!  I'm new here but I've been lurking for a while.  I'm a Druid IRL, so this group made sense for the patience and wisdom I'll need to apply in the next several months, if I'm to be the best I can be.  The name of my challenge for the next six weeks is sort of a play on words, inspired by a t-shirt I saw recently:  "On the molecular level, I'm really quite busy!"

 

See, I have a reconstructed shoulder that's hitting its 25-yr anniversary, and I hurt it badly just before Thanksgiving.  The last several weeks have been filled with cortisone shots, painkillers, anxiety and horrible sleep -- all of which leave me feeling mildly carsick all the time and vulnerable to the temptation of bad choices.  This week, though, I'm finally feeling clearer in the head, but I'm extremely restricted with regard to intensity of exercise.    These are pretty modest goals, and I'm fighting the desire to make them harder, but I think they'll build a good foundation for future goals. 

 

I'd welcome some feedback on how to score/quantify these:

 

Rest:  Sleep is magic.  The morning alarm goes off at the same time everyday, so the only factor I can adjust is when I go to bed.  Aim for lights out NLT 11 pm each night (10:30 pm would be better).   One point (of 30 points total) available for each workday in these six weeks.  When I rest better, I don't crave sugar and generally feel more capable of the things that set me up to succeed (like packing my lunch the night before, etc.)

 

Recovery: I've got my first PT evaluation on January 15th, and the Rx from my doctor is three times/week for six weeks.  Insurance pays for most of it, but not all of it, so there's some financial motivation to make the most of the opportunity.  Not sure how to assign scoring to this one, other than hitting those appointments.  One point (of 14 total) available for each of the sessions that should occur in these six weeks.  Will report back when I understand more about what they'll have me doing.  Could be a very long time before I'm doing much more than isometrics, which makes me sad because I was really close to deadlifting 200#.

 

Mobility:  I purchased a copy of "Supple Leopard."  Way back when, I was a ballet dancer...and I've been pretty flexible my whole life.  But I'm going to be 45 this year and I'm starting to feel less resilience.  I've got a foam roller and more yoga DVDs than you could shake an incense stick at.  Aiming for twice/week or more, which is not much, but it'll be tricky enough to carve out one weeknight and one weekend session.  (I've got six active kids.)  That's two points available (of 12 points total) for each of these six weeks.

 

Measurement:  I have avoided stepping on the scale since Thanksgiving, but last week I was pleased to realize I'd actually managed to lose a pound by mostly controlling idiocy in my food choices, but I feel all squishy.  I don't have a weight loss goal for this challenge, but I do want to start measuring again, because SCIENCE.  By the end of this week, I'll get the tape measure out again, and then re-measure at the end of the challenge.

Hello there SaffronHare (what inspired that name?), it is nice to have a new Druid recruit. I see that your last challenge was with the Monks a while ago so I will give you the choice of going in with the Level1 recruits (quite fun I think) or staying here.

So: rest and recovery, I like it! There are few things healthier than a good night's sleep

Both for the kids and yourself…..

Mobility: twice per week of doing…what? I don't know what the supple leopard is either   I have done a LOT of dancing though, and I love it!!

 

What would you say that your main quest for this challenge is?

[Eirlys]

Hey SaffronHare,

 

Even if lights-out wasn't til midnight, at least you are habit-forming by going to bed earlier

 

Yay for zumba and hanging out with your daughter at the same time! 

[NikkiB]

Hello there SaffronHare (what inspired that name?), it is nice to have a new Druid recruit. I see that your last challenge was with the Monks a while ago so I will give you the choice of going in with the Level1 recruits (quite fun I think) or staying here.

So: rest and recovery, I like it! There are few things healthier than a good night's sleep

Both for the kids and yourself…..

Mobility: twice per week of doing…what? I don't know what the supple leopard is either   I have done a LOT of dancing though, and I love it!!

 

What would you say that your main quest for this challenge is?

Thank you for the kind welcome!  I'd love to stay here, if that's all right, and I'm glad you reminded me of the need to document my Main Quest.  I think the best way to put it would be to "recover hit points."  I want this six-week challenge to get me to a place where I leave the self-sabotaging behind, and feel ready to rebuild strength and participate in fitness activities both on my own and with my family.  It's my hope to aim much higher in future quests -- or even just plain in the future -- but I know I invite injury and illness if I don't tend to the foundation first.  Does that make sense?

 

The name is a long story, but nothing terribly glamorous.  Saffron is an herb associated with fire (purification, healing, protection); and I've always liked rabbits (all the way from a childhood nickname to learning about totem animals and the like).  That's all.  

 

Oh!  Mobility.  I'm reading approximately one chapter per day out of the "Supple Leopard" book, which is really clicking together a lot of things in my brain, but the challenge goal is to dedicate time "on the mat" for mobility at least twice per week -- with yoga, foam rolling, focused stretching, etc. 

[NikkiB]

PT update:  I'm sitting here with an ice pack right now, because the first day is about measuring, and that means finding the limits of where things hurt...so, OW.    Overall, I'm really happy to have started PT for my shoulder today -- so happy, in fact, that I'm likely to be cross-posting this topic everywhere -- and even happier that I like the physical therapist I'll be working with.  His name is Ben.   (My apologies if you're going to see this more than once, everywhere I am online, because I'm probably going to cross-post and burble all afternoon.)

 

I was a little bit worried about methodology and personal compatibility, because my primary reason for going with the location I did was its proximity to home and work (which is pretty critical to my compliance, if I'm honest with myself). He started by evaluating my standing posture and then went on to perform some range-of-motion and strength tests.  It seems that, in response to pain and fear, I let my chest collapse a bit and that rolls my upper back forward, which...okay, understandable, but the movement actually destabilizes my shoulder joint, etc. 

 

I said, "oh!  I thought my big problem with the bracing position was more in the lower back," and he blinked at me for a second.  I explained that I'd bought myself a copy of Becoming a Supple Leopard for myself for Christmas and gushed a little bit about strength training.  He grinned, and pulled his brand-new copy out from under his work station.    And then he said something like, "so when you said your goals for therapy were to regain mobility and strength, you really meant MOBILITY and STRENGTH, right?"  I said, yes, because CLEAN and JERK.  He actually started rubbing his hands together with glee.   

 

We discussed the at-home exercises he's given me to do (I have pretty yellow and red resistance bands of my very own now) and how I should be alert to the first signs of discomfort; this is not supposed to be about what I can make my body do.*  He invited me to think about it as weightlifting, but with very tiny muscles and very small (or no) weight.  If form falls apart or I start to feel pain, then the set is done. I visit twice per week for the next six weeks, and have at-home exercises to perform once or twice each day.  Getting in three times each week was just too difficult to manage in terms of scheduling.  He wants me to wait another few weeks before heading back to TKD, because he doesn't think I'll be all that good at taking it slow, and he's RIGHT.

So now, I not only have a therapist I like and who is willing to help me geek out over this stuff, but I also have a very strong ally in my mission to get back to chicktank condition.  So I'll count today as a big win.   

 

*Odd note.  When I was filling out the paperwork, I mistakenly circled the left shoulder on the diagram; and then I kept not being able to name left and right correctly when he was evaluating.  "You're in pain right now, aren't you?" he said (It wasn't really a question.)  I guess I am, I answered.  He mentioned that's something he sees in people suppressing pain: this confusion between left and right.  That could be a useful thing to add to the list of cues my husband and I look for in each other, on alert for each other's pain because we suck at knowing our own. 

[alienjenn]

sounds like this is going to be an amazing thing for you

 

 

I am so happy and pleased that he is a supple leopard reader... that means when you go to talk to him about it he won't be all "ooooohhhhhhh you shouldn't blah blah blah" he will be more "YES LET'S DO THIS!"

 

 

keep us posted

[I am Eve]

Thank you for the kind welcome!  I'd love to stay here, if that's all right, and I'm glad you reminded me of the need to document my Main Quest.  I think the best way to put it would be to "recover hit points."  I want this six-week challenge to get me to a place where I leave the self-sabotaging behind, and feel ready to rebuild strength and participate in fitness activities both on my own and with my family.  It's my hope to aim much higher in future quests -- or even just plain in the future -- but I know I invite injury and illness if I don't tend to the foundation first.  Does that make sense?

 

The name is a long story, but nothing terribly glamorous.  Saffron is an herb associated with fire (purification, healing, protection); and I've always liked rabbits (all the way from a childhood nickname to learning about totem animals and the like).  That's all.  

 

Oh!  Mobility.  I'm reading approximately one chapter per day out of the "Supple Leopard" book, which is really clicking together a lot of things in my brain, but the challenge goal is to dedicate time "on the mat" for mobility at least twice per week -- with yoga, foam rolling, focused stretching, etc. 

 

Please stay, it's a pleasure having you around. I wasn't really aware that saffron is associated with fire, how interesting!

Yay, a fellow comrade for getting on the mat, I like it!

 

What a great experience with your physiotherapist - you must feel so pleased and excited!

[NikkiB]

End-of-Month update (one week to end of challenge): 

 

1. Rest:  Scoring 19/20 so far, and starting to feel the benefit.  For instance, this morning, I hit "snooze" but ended up getting out of bed before it went off again.  This is HUGE for me.  I've recalibrated the evening routine to include climbing into my bed to read with youngest child at about 9p, which gives us about 20 minutes of companionable cuddling before her bedtime.  I've been doing well with getting evening chores done before this time as well, so I mostly end up lights out and drifting to sleep before 11p.  As I've felt better rested, I think it's been easier to manage everyday frustrations and make slightly better eating choices.  (In particular, being in bed earlier means less late-night snacking!)

 

2. Recovery:  I'll call it 4/5 right now.  Need to reschedule this past Wednesday's PT appointment due to staying home with a fever, but we'll tack that on after the final appointment.  I've been hitting them all so far, and -- since he thinks my ROM is pretty good (who knew?), we're focusing on building strength in those teeny-tiny muscles, which means he's currently not instructing me to do any at-home work because I actually need the recovery time.  Gotta say I'm glad about that, because I'm not so sure I'd be able to fulfill the requirement.  Yet. 

 

3. Mobility:  Only 3/8 so far on this.  I've noticed that I'm more likely to do some stretching if I go do something that involves stretching, rather than saying to myself that I'll do it while I'm sorting laundry or whatever. This past week, what made the difference (2/2 this week!) is that I got clearance from the PT to go back to TKD class, which includes some significant attention to dynamic warm-up and stretching.  I can also already feel the difference returning to the discipline is affecting my food choices and general sense of awesomeness, rather than identifying as an injured person.  So I've learned something, which isn't without value. 

 

4. Measurement:  Up to 177.2 pounds as of this morning, and my pants fit too tight.  I avoided focusing on dietary choices for this challenge, and it shows. 

 

I still think the sleep and recovery goals were super-important for my overall level of health and vitality.  At the beginning of this challenge, I wasn't dissatisfied enough with my weight to really take much action, but I think that's shifting now.  I'm very happy to be back at TKD, particularly since we've been hitting family class, and that lets me watch my kids feeling like rock stars.  I want to be able to test for my next belt level come mid-April, when one of the daughters will test for her black belt, and I want to feel more confident and comfortable in my uniform.  I would also like my pants to fit. 

 

The consciousness exercises posted by Sunmage were very useful. (I did that journaling offline, which maybe wasn't kosher.)