Discussion Board

I am going to keep this for my own benefit, so I don't lose track of what I do each day. I'll add my day's worth of exercise or activity here, and reference this when I post to Garbanzo.

Thur, Nov 12: 60 min sweeping and bagging leaves

Thu: 60 min sweeping leaves and bagging
Fri: none
Sat: brisk 40 min walk

I feel REALLY good after this walk. There was a little bit of snow falling, so my face got nice and cold, my feet got wet, the skin on my legs was chilled while the muscles were nice and warm. Walks in the cold are so wonderful!

Sun: none
Mon: 30 min job coaching; 15 min weight lifting; 30 min housecleaning and dancing like a dork!

I love the Beatles! Abbey Road is perfect for house cleaning, and "Octopus's Garden" is WONDERFUL to dance to! and laugh and be utterly silly.

Tues: 60 min walking with several uphill parts

The great thing about O-town is the hilliness of it. SLC is in a big lake bottom, but Ogden is among the hills, with two rivers going right through it and all the tributaries that feed the rivers, over the ages carved many valleys. In fact, you drive up a loverly hill to get to Ogden to begin with and once in, you're always up and down the hills. So today's walk took me on some steep short uphills, and some longer more gradual inclines. I guess I got my heart pumping hard four or five times. INTERVAL TRAINING! WOOT! and I feel good.

Wed: 20 min weights and isometrics

still recuperating from yesterday's long walk. My ankle doesn't forgive very quickly. I wonder what's up with that, anyway?

week of 11/19

my ankle has been hurting, so it's been minimal so far. But yesterday I bought a strong ankle brace and a workout video. HOPING to change that today.

Thu: none
Fri: None
Sat: none

Sheesh! and today I've got to be in a couple of different places. I will have a break in the midday...put the workout vid on and do it, eh? After a day with the ankle brace, my foot doesn't hurt as much this morning. I still think walking is out for awhile. I gotta let it rest, but I also HAVE GOT to get my heart rate up. I'm chomping at the bit, feeling my oats-and-all-of-the-carbs-I've-been-eating ha! and have loads of energy, but ankle sore. grrrrrrrrr.

Sun: none
Mon: 30 min mild aerobics w/Denise Austin

I HATE NOT BEING ABLE TO EXERCISE!!!!

Have you just started exercising?

Your ankles may be sore due to too much activity too quickly after a long period of inactivity.

The bones do harden after activity and the muscles, tendons and ligaments are now being stressed, so it may be a good idea to ensure rest days for recovery.

When I first started running, I had shin splints and after 3 months of biking & rowing, the splints disappeared and the bones became tolerant to running and took it up again slowly. That was some 15 years ago and I have not had any further issues with my running.

Hi aussie dave

actually, this left ankle is one I've twisted more than the other, and badly in a few cases, really spraining it and bruising it. But this time around, it just started hurting when i would go up or down stairs, last summer. I didn't twist it, turn it, trip, and I wasn't increasing my activity at the time. A walk or two a week has been my habit for a few years, and it started hurting before I got all energetic and wanting to do more. It's helping to wear a brace, and I used a crutch to keep weight off it for a couple of days. We'll see.

Activity for the week of 11/26

Thur: none (well, some kitchen work)
Fri: 30 min keeping up with Mr M at work
Sat: 30 min weights and isometrics; 20 min. yard work; 30 min kitchen scrub; 60 min. cleaning a client's house
Sun: none
Mon: 10 min. core challenge; 90 min neighborhood stroll;
Tue: 10 min core challenge; 10 min weight lifting; 45 min tear the kitchen up.

I rearranged stuff in my kitchen today. Put the table against the half wall, and the work station/portable island against the window. And cleaned off a very cluttered and dusty half-wall-shelf-thingy to get ready for my St. Nicks when we put up stockings on Sunday. (St Nicholas' Day is Dec 6. We always celebrate it )

the core challenge is good. Just doing it makes me feel stronger.

Wed: 10 min core challenge; 60 min walk w/client job coaching; 45 min. up and down stairs w/boxes

ankle killling me

Week of 12/3

Thurs: core challenge 10 min; weights 15 min
Fri: 25 min low impact cardio; 10 min core challenge

I love how rosey my cheeks are after my cardio this morning. I did most of the exercises (some of them, such as side kicks, you are standing on one foot...I can't do that with this ankle) but the ones I wasn't able to actually do to form, I kept moving for the prescribed time and did work up a nice sweat.

core challenge was what it was! I did it immediately after the cardio, and was a little wobbly in the arms for the hovers, and even the bird dogs I was shaking and had to adjust a bit. I did complete it, though.

feels good. Feels STRONG.

Sat: none (quite busy/active, but never got my heart rate up to speak of)
Sun: 10 min core challenge; 12 min low impact cardio; 10 min weights

there. Got that out of the way.

but I have some joyful activity today, getting my house ready for company, with the St Nick Feast coming up! yay! that'll be some good activity, the kind I really like, the kind that is accomplishing something that needs to be done: thorough cleaning of the house, making soup, twice baked tatties, berry muffins, and putting up decorations. now THAT is the kind of exercise I can dig.

Mon: core challenge for 10 min; deep clean front room for 30 min. 30 min job coaching up and down stairs at an apartment bldg.
Tue: core challenge 10 min.
Wed: snow shoveling for 45 min; core challenge 10 min.

my totals for this week:

about 200 minutes of exercise...

the goal will be to increase my activity levels. Formal exercise or not, I will have to get moving in general. Wish walking were in.

well done

all the best for your ankle recovery in double quick time!!!!

WEEK OF 12/10

I will be counting activity, period. One of the battles I fight is with depression and lethargy, so I count the time doing "real" things even if it doesn't raise my heart rate.

Thur: 10 min core challenge; 30 min scrub kitchen; 30 min shopping w/client
Fri: 10 min core challenge
Sat: 10 min shoveling snow
Sun: none
Mon: 30 min heavy snow digging; 60 minute heavy house cleaning

today's activity makes me feel good. I got the tree lights on, took a dozen boxes out of the basement, did a lot of laundry. etc. the kind of exercise that I like the best. And I started the day in a way crabby mood, but working like that cured the bad mood.

Tue: 45 min Christmas shopping (a moral victory, though not physically challenging)
Wed: 60 min up and down hills on the job; 60 min helping a client w/Christmas tree (whew!)

345 min total.

Week of 12/17

This week, before I begin, I want to figure out how many minutes/hours of exercise I would have if I did a minimum of 30 min cardio every day.

30x7=210 min=3 hours and 20 min.

I got a second PT job, delivering Domino's doorknob flyers. It's outdoors, it is exercise, and it's easy. Just the kind of thing I have been looking for. It starts today.

Monday I can do two hours between clients; Tuesday I can do two hours after lunch; Thursday I can throw an hour on after I get off my regular job; Saturday an hour or two between clients.

I also have a client who cancels due to illness quite a bit...whenever that happens, I now have something to do and get paid for it. It could mean a hundred or so extra bucks a month, and that's okay with me. Walking around outdoors, and getting paid for it?

Week of 12/17

Thurs: 60 min post flood clean-up at work*; 20 min ice chipping parking lot at work
Fri: ??? none? but I was SO freaking busy. How could it be "none"?
Sat: 120 min flyer delivery/walking;

*the fire alarm/sprinkler system broke a pipe last week, and flooded the place. It was all over the floor, but also inside the ceiling both upstairs and down. Thousands of dollars in damages. And, after the fans and blowers were taken away, the carpet and floors were crusty, so I strapped on the vacuum cleaner (It makes the user look like a Ghostbuster! ha!) and went through the whole place. It was not a bad workout and felt GOOD to have the energy to do it.

Sun: none
Mon: 120 min delivering flyers
Tue: 120 min delivering flyers; house cleaning ??? min.

the domino's job could turn out to be a boon, after all. today's energy levels are tanked, though. I don't know what's going on, but I feel like crap.