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Fitter
Yesterday I went to the gym and did a “session” on the recumbent bike. I’d done it before but I found it was a bit of a struggle at times. This time, I must have been having a good day because it felt like very little effort at all. I think I also have built up a bit of muscle from doing these sessions and maybe I am just that bit stronger? Anyway, it was a good feeling to be so improved. Except I came back feeling like I hadn’t really done any exercise and it felt like I cheated. LOL
The recumbent bike is easier than the upright but I have been doing the harder workouts there too. I will feel more accomplished once I can complete a beginner workout with the beginner settings. At the moment I find it too hard to maintain for long so I decided to adjust the settings to make it do-able.
I feel like I have settled into a routine with my exercise lately. My goal is to do two weight sessions a week and that’s happening pretty regularly. I do one on the weekend and one during the week. On Tuesdays I have tai chi and fan/sword practice for 1.5 hours. On Thursday evenings I go to a pilates class. The other days I do cardio exercise, which is when I tend to use the bikes and treadmill. There are rowing machines but I haven’t used those for quite a while now.
For the weights workout I had one of the trainers update my list of exercises for a longer session. But I found it got a bit too long so that I was at the gym for nearly two hours. I’ve now managed to shift a couple of those exercises to my workout two and hopefully it will be more balanced.
On the treadmill I have mostly been doing interval work where I walk for a while and then I either walk really fast or do a bit of a jog. I was trying this fairly often and found I could manage with the breathing and heart rate. My feet and knees are a bit trickier to handle so I have cut back on that.
In addition to that I have been attempting to take the dogs for a walk much more often. One of the dogs is overweight and has arthritis so getting her walking is definitely an improvement. I can’t say I get that much exercise from walks with her. But the other dog moves quickly so I can get a good half hour in with him. So it’s good news for all of us. :)
I also started back to clinical pilates every fortnight and so every second Friday I have that class in the morning. Last week I had some tough exercises and I was so sore afterwards.
Overall I feel much fitter and balanced than I have in a while. I also have allowed for rest days when my muscles are particularly sore and that’s okay.
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At long last, a new post!
Some days I feel I could write something every day but then the next day comes and I find it hard to write anything. I guess I’ve had quite a few days like that over the past month.
Life has gotten a bit busy recently. Last week I started a temporary/casual part-time job at a local university. It’s the same job I’ve done the past two years so it’s not really anything new, aside from some of the people involved. I’m working eighteen hours a week over three weekdays, which leave two days for other activities during the week. This work will only last a few weeks at most.
My other, less formal job has also had some changes. I was working casually for the disability services commission as a carer for a family friend for two to three hours a week. I’ve been doing it for about eight or nine years so it’s old hat to me. But the carer hours are now being handled by another organisation and my work will be more formalised. This means I have to have a police clearance and I have to fill out an employment application as if I were totally new to the job. Once it’s sorted out, I will be getting a small increase in pay with an official decrease in hours to just two per week. Also, the funds will be deposited directly to my bank account, which means there’s no chance of my charge taking the money and spending it elsewhere before I get there (as has happened a few times in the past).
I finished up two of the Coursera classes I started last month. The Science of Gastronomy was both easy and enjoyable. The worst part was getting through the lectures on video, which sometimes ran a bit longer than was really needed. One of the last assignments involved making sauces using varying amounts of salt and corn starch plus water and a flavoring. Curry powder was recommended but we didn’t have enough powder on hand. I used cumin powder instead, which was a mistake as it was not very nice on its own. There were six different solutions and our task was to work out which one had the most intense flavor in it and it was interesting to note the effects of the amounts of corn starch and salt on each mixture.
The Maps and Geospatial Revolution class was far more interesting than I ever expected it to be. The instructor was engaging and did fairly short lectures plus weekly mapping assignments. We had a final assignment that we had to submit for peer review  which involved making a map that tells some sort of story using online tools. I decided to make a story map of the photos I took when I went into Perth one day last month while my car was being serviced. I liked doing most of the assignment but had some technical difficulties with saving content as it would disappear from the page afterwards. I never worked that one out but found a work-around by changing the blurbs on my Flickr photos so that text would import and I didn’t have to do anything further in the web application. I wasn’t able to fix the titles of the photos used, though, so had to leave them with the numbering the application gave. It looked kind of strange but it was the best I could do within the limited time available. There was also a final exam I completed last night and managed to get 45+ out of 50 points on it…which was pretty good except I missed one that I should have gotten right.
I’m still enrolled in a Modern and Postmodern class which mainly is focused on philosphers in the modern and post modern eras. I really like the subject but got rather far behind while finishing up the other two classes and didn’t do the first essay assignment. I decided I would just audit this time and try to do the class again when it’s offered. At the moment, I’m toying with the idea of dropping it for now as I have other classes starting up soon and not enough time for all of it.
I am still going to the gym most days but it’s probably more like five days a week than the six I was doing when I started out. Even at the beginning I had no illusions that I’d be able to stick to a six day schedule and had the goal of going at least three or four days a week . I did manage to stick to that schedule for most of the first ten months but have slipped a bit over the last six weeks or so. My current favorite exercise routines are the fusion video classes that combine yoga and pilates. Mostly it’s been yoga and a very tiny bit of pilates if any. At least in the classes I’ve tried. There is a class that is all pilates but I haven’t tried it yet. I haven’t done much yoga in about ten years when I last took a class. I had taken a class of the Kripalu yoga style while in Halifax, NS while we lived there for a year and when I came home there wasn’t a class nearby that interested me. The classes at the gym are rather fitness oriented so tend to focus a lot on the exercise for exercise sake. But I’ve found I’m really enjoying the yoga parts so try to do at least part of a yoga class after my other exercise each day. All of the classes seem to do quite a bit of the plank poses which would have been really challenging for me in the past but are now getting easier for me.
All the yoga workouts have interested me in doing a proper yoga class again. And it just happens that there is a yoga class that runs before our tai chi class on Tuesdays. Â I’ve signed up for a short beginner series as a refresher then may try out the regular classes that finish just before our tai chi class. Hopefully this will leave me quite relaxed on Tuesday nights. :D
Meanwhile I am now donating plasma on a two-weekly basis, mostly on a Tuesday…making for rather busy Tuesdays on alternating weeks lately.
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Fitness update
The gym continues to be a regular part of daily life. I missed a day a couple weeks ago when we went to Fremantle and walked everywhere but otherwise I’m there six days a week still. The Scientist has now lost about 23 kgs overall so only has a few more kilos to go before he reaches his goal. I’ve told him he needs to find some better fitting clothes as the ones he’s wearing tend to look way too baggy. My weight has gone down a little bit and it seems maybe this might become a sort of regular thing although it’s mostly tiny amounts. Overall I’m down about 6.5 kgs so I’m getting there slowly.
It’s now been eleven months since my knee surgery and my knee still isn’t at the best level I’d expect it to be as yet. I will say that the knee isn’t giving way as regularly as it once did but it often feels like it might at any time. This surely is an improvement and it gives me hope that there will be a time when it doesn’t do this any more. Meanwhile my right knee is showing more obvious issues with the continued exercise and it seems possible I will need to have it fixed at some point in the future. I hope to avoid that for at least a year or two as I’d like to be totally recovered with my left knee and also be at my ideal weight before going through this again.
I believe some of the recent improvement must be due to changes in my exercise routines. I try to change things around a lot so I don’t get into too much of a rut. Sometimes the changes are kind of forced because my shoulder/knees/back will start hurting and so I avoid exercise that aggravates that and try something different. A few weeks ago I started doing a muscle conditioning routine called Kinetics on the Fitness on Request program. The first class was 35 minutes long and included heaps of lunges and squats, exercises that I really hate and find painful. After the first class I was terribly sore for a couple of days but I did go back and tried again. I’ve since tried all the available classes, including a 50 minute class and I can sort of do most of the routine now although I still find some of the exercises quite hard to do. What I realised just this afternoon was that all those squats and lunges must be paying off because I can do a lot more without as much pain as when I started. This shift seems to have just occurred because I’ve been struggling away with them every time and wondering whether it was going to be worth all the effort…It felt like a big accomplishment. The classes also include quite a lot of abdominal work and I’ve found those muscles are a lot stronger already. My tummy doesn’t pooch out quite as much as it used to. I remember after Game Fanatic was born the midwife told me I need to tighten my abdominal muscles to get rid of the post-pregnancy pooch. I guess I had to wait until he was all grown up to get onto that issue. :D
I’ve also been doing a lot of the spin bike classes and my stamina and endurance are getting a lot better. I recently tried doing a class that includes a time trial of twenty minutes which is quite tough as it involves four periods of five minutes riding in the same position with a few seconds of break meant to allow time to check heart rate in between sessions. I’ve also noticed my legs are getting a lot stronger and I suspect if I were to get my bike serviced I might find I am considerably improved in my cycling than I was a couple of years ago. (Bike is not being used since I fell off it two or three years ago. Not afraid to ride but it didn’t feel like it was riding properly and I keep procrastinating about getting it fixed.)
I also tried out a new bike today which is an Upright Expresso bike. It looks like this and allows you to compete online and record your results with an Expresso account. I tried it out today and it was a lot of fun but hard work. Unfortunately it’s not currently connected to the internet so I wasn’t able to use the online features.
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Fitness continued
It’s now been four months since the Scientist and I joined the gym and it’s going pretty well right now. The Scientist has lost 15 kgs or more, I think, and is looking quite good these days. His blood pressure has dropped so much that he is hoping to reduce his medication dosage when he sees his doctor next time. My weight loss is only 5.6 kgs but I have lost quite a few centimeters around my waist and hips… I’m not quite sure where the weight has shifted but my clothes are fitting a lot better these days.
Early last month I was sick with what I assume was a flu and/or stomach bug and missed a couple days at the gym for the first time since we started. There simply was no choice as I had a fever and other flu symptoms…at the very least I didn’t want to spread the germs around. As it is, I suspect I picked whatever the bug was at the gym due to the failure of many members to clean the equipment. There are wipes provided for this but so few people use them. Anyway, missing those two days seemed to really throw off my routine and it’s been a struggle getting back into the swing of things over the past few weeks. Having holidays in the middle have also been disruptive even though we have continued to go six days a week. We even went on Christmas Day, which was reasonably crowded considering it was a holiday.
Despite the difficulties, I have managed to bring my weights workouts back to where I started and beyond. My shoulder isn’t 100% but it seems to be mostly okay now. I also started back to doing my rowing again, which I was missing while my shoulder was healing. The gym held a competition for fastest 1000 meter row last month and it motivated me to improve my 1000 meter times while doing intervals. I managed to get down to 4 minutes 35 seconds as a best personal time. I never competed officially but I think I got just behind the two fastest times for women and one of those was a trainer at the gym who is probably half my age. I think that’s pretty good for an almost 48 year old.
Anyway, I hit another hurdle near the end of the month where I just couldn’t keep up the rowing for any decent time, even when doing just 500 meter intervals. And just about every time I rowed, I started coughing a lot. I persisted and kept trying to reach that satisfied feeling after rowing but I found myself exhausted pretty much every time. I gave up trying to improve my 1000 meter times. But I did keep rowing most days and finally last week I found myself gasping for breath and having to stop even though I was rowing pretty slowly. I gave up the rowing and moved to my weights routine and eventually felt improved although I was tired out by the whole experience. To backtrack many years, I was treated for an asthma cough one bad spring and summer when my hayfever was quite bad. Later on I was told by a specialist it wasn’t asthma but reflux cough…not sure myself that it couldn’t have been both but it’s nothing I will quibble about as it’s possible to get an inhaler over the counter here. I haven’t had any issues for many years so all the puffers were out of date, aside from a prescribed one for Game Fanatic. I bought a new one the other day. I also pulled out a peak flow meter I’d bought all those years ago and found I was getting much lower readings than I’d had at my clearest before. I used some of the medication and it improved heaps so I took it with me to the gym the following day but didn’t end up using it. I didn’t feel great but I wasn’t gasping for breath either. The next day I tried using medication before I exercised and felt so much better for it. I was still having a bit of trouble keeping a normal breathing rhythm while rowing but my lungs were definitely clear.
Today I walked to the gym and I was quite warmed up by the time I got there. I also used the inhaler before I got there and my lungs were definitely clear. I usually do three or four 1000 meter intervals with two minute breaks between them (depending on whether it’s a cardio or weights day). Today was a weights day but I did 30 minutes on the rower with no break and felt okay after I finished. Then I did my weights routine which I reduced a bit due to the extra time I’d already spent rowing. And I felt really good after I finished for the first time in ages. I’m not totally sure, Â but I suspect I’ve been having exercise induced asthma episodes. Something else to discuss with my doctor when I see her next…which should be soon as I am due for regular blood tests any time now. Tomorrow is my day off exercise but I’m really hoping to have another good workout on Tuesday.
Meanwhile, my knee is still making slow progress. I think I’m probably around 85-90% of where I’d like to be and it’s just taking a long time to progress any further. The progress is mostly showing on the stairs…going up is a lot faster although not exactly the smoothest movement. Going down is still slow but I think I am better than a couple months ago. My knee still gives way, sometimes several times a day and sometimes a lot less often. I’ve resolved to start doing squats again as that’s the one exercise I have been really bad about doing as they are quite difficult…so I have avoided them. Maybe it will be the key to reaching my goal…
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The odd personalities of the gym’s machines
I’ve been meaning to write about some weird stuff that happens with the cardio machines at the gym. Aside from the rowing machines, all are made by a company called Lifefitness. They all have some interesting features and all allow you to connect your iPod and record workouts on a usb key. We went out a bought a couple of very cheap usb keys to do this and use it any time we used the machines. Anyway, on to some weird stuff.
- The day the gym opened, not even a couple hours after we got our keys, we went to try out the machines for the first time. They have one upright and one recumbent bike available. I went to try out the upright bike and it didn’t work. The start up screen for the computer it uses would never come up after the machine started. I understand a succession of repair attempts were made on it and I think it was finally replaced. Not a good sign on day one though.
- I’d used the recumbent bike a few times and recorded each workout on my usb key ver the first week or two. Maybe it was coincidence but about the same time the upright was fixed/replaced (about a week or two later) the recumbent bike started recording workouts as being on an upright bike. It still does this two months later. The two bikes are right next to each other so I think maybe it has an identity crisis or something.
- A month or so back I started back to using my Polar heart monitor. The benefit of this was I didn’t have to hold the handles to get a heart rate reading. I found this really good on the treadmill as my hands go numb if I keep them on the handles too long. So that was a good thing. But when I started using the heart rate monitor, I found the cool down times after any workout on any of the machines suddenly switched to a ten minute cool down. This is never necessary as my heart rate always drops sufficiently within five minutes. And on the treadmill you are nearly at a standstill, going at 0.8kph. This had been consistent until a week or so back when a couple of the machines had reverted back to more reasonable cool down times. This isn’t consistent across even the same type machines. The cross trainer I used today was correct but the treadmill and bike both gave me ten minutes. I will just add that the Scientist doesn’t have a heart rate monitor and never finds the cool down times are increased to ten minutes.
- On one occasion, I wanted to use a treadmill and had to go through about four before I found one that worked. The first one lacked a tv monitor for the cable, which wasn’t an issue since I listen to music on my iPod. But when I started working out, it started giving me some bizarre readings from my heart rate monitor. Even though my heart rate was low, it had me at 123 and the workout moved to another heart rate without me doing anything yet. Then it started showing my heart rate up around 200 and I knew that was totally wrong. After about three or four minutes I stopped it and tried another one. The second one didn’t work either and now I cannot recall what the issue was but I moved to a third one. This one just didn’t pick up my heart rate at all so I’d have had to hold on the whole time and made the heart rate monitor kind of pointless. Finally on the fourth try I got a machine that was willing to cooperate and I got through my treadmill routine.
- There are six treadmills at the gym and I had trouble with three on that one occasion. I chose the ‘good’ machine on my next treadmill workout. I put the usb key in at the beginning and did my workout as normal. When I went to save, the usb key wasn’t recognized as being there. I’m pretty sure it was picked up when I started. At the time I was recording all these workouts carefully so it was pretty annoying. Now it wouldn’t bother me as I don’t tend to use that information regularly but still save it when possible. I more recently tried to use it again and it refused to recognize the usb key right from the start. I now don’t use that machine. There is one machine I can rely upon to work properly for me so I have to hope it’s not in use when I need it.
- Going back to the cool down on the machines…my experience has generally been that the cool down continues for the full time allotted unless I quit the program before that. However on one occasion one treadmill decided my heart rate was low enough and stopped the program for me. And today the same thing happened on the cross trainer.
- The same cross trainer mentioned above also seem to have a problem with using metric units. Every time I use it, I have to change to metric. This one, I am sure is related to default settings somewhere but I don’t think I have access to those.
I find it fascinating there can be so many issues on so many machines already. These aren’t even the mechanical issues you expect on gym equipment and instead of related to the computers on board. Very weird stuff indeed.
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One month/Six months
It’s now been a month since the Scientist and I started going to the gym regularly. I’ve gone six days a week for four weeks now and I can tell a big difference in many areas. My weight is almost the same right now but many of my other measurements decreased. I am sure the weight will follow suit with time. Â I can tell a big difference in my stamina during this time. I seem to have latched on to the rowing machine as my favorite challenge. I started out doing three minutes each workout but now I do 4 intervals of 500m each with a minute break between each. I couldn’t have imagined doing that a month ago or ever, in fact. We have rower here at home but I never quite got going with it before. The main concern with the rower is my heart rate was increasing quite a bit and I didn’t know how high it was going. When I was younger, this was less of a concern but I now have to be a bit more cautious.
The solution was to pull out my old heart rate monitor and make use of it again. The battery in the watch died several years ago and I thought at the time I had to send it to the company for a replacement. Perhaps I was mistaken because current information shows I can change the batteries myself. Fortunately we had a pack of one size battery needed for the watch. It was just a matter of buying the other size required for the transmitter as it died out at some point. With minimal expenditure, I have an additional tool for use in my fitness program. One odd thing does happen now that I’m using the heart rate monitor. It’s compatible with some of the machines which makes it easier to use them without losing track of my heart rate if I let go of the handles. Anyway, I’ve found that the cooldown period on the workouts have all increased to ten minutes instead of 3-5 (depending on the length of workout). Â The Scientist says this isn’t happening for him so we can only attribute it to the monitor.
Over the past couple of days I have worked out that I am staying under the maximum heart rate on the rower but I am in the high range, as expected. While doing my rowing intervals today, I slowed down the pace on a couple of them so that my heart rate remained within the optimal range. What was interesting is how hard it was to slow my pace.
I also started adding in some of the circuit machines into my routine. I am currently alternating cardio workouts with combination cardio/strength workouts. So far it’s working out well although I have been a bit sore when I’ve overdone it.
This week it will be six months since I had my knee surgery and it’s definitely not back to normal use, despite predictions of both physiotherapists I’ve seen. At my last visit, my physio signed off on my treatment. She was quite pleased with my progress, especially when she learned I’ve been using the gym lately. I had a bit of a setback last week when my knee gave way while I was in cooldown phase on the treadmill. I nearly fell off the back of the machine and it left  me shaken so that I started walking off-kilter again and have only mostly recovered this weekend after working hard to right the issues that have come about. I’m still having episodes where my knee buckles quite randomly for no apparent reason.
Which leads me to my surgeon appointment on Friday. He has also signed off on my treatment and says I am doing all the right things. But he also said I might still have another 12-18 months of rehab ahead of me. Or it might resolve in a few months. He says it’s all down to muscle weakness and it will happen but it’s hard to judge when it will happen. He also made it quite clear that my knee will never be perfect again…not that I was under any illusion that would be the case, especially with the arthritis affecting both knees. So while not exactly encouraging, it certainly wasn’t a total discouragement either since I know I am doing everything right. I also assume that as my weight decreases, the process will go even better.
I will finish out this update with my biggest accomplishment in some time. I can now use my healing leg to lead me up a step where I couldn’t a month ago. It isn’t easy and I can’t do it for every step. But I can do it some of the time so will have to make sure I just keep doing it and get stronger. I look forward to a time when I’m not totally worn out after a trip into town where I seem to be faced with more than the average sets of stairs.
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Spring has sprung
The season announced itself with quite a splash this weekend with the temperatures reaching a glorious warm high of 29C yesterday. It’s days like yesterday that make you want to never turn back to the damp and chilly days of winter. Our yard has become quite overgrown with grass and weeds over the winter so the Scientist and I have plans to get out and cut it all down before we start attracting snakes or, more likely the nasty moth infestation that has hit us the past two years. I have ideas of planting beans in the big planter I used for tomatoes last year. I’m also contemplating buying another planter for the tomatoes to be place in a shadier location in hopes of it lasting through the season this time.
I managed to take dogs out together for walks both weekend days. This was a first post-surgery and Saturday went pretty well considering it was a novel idea. Little girl dog seemed to enjoy going out more with her sibling along for the walk. Yesterday didn’t go quite as well. I had both on the leash and opened the kitchen door to go out when little boy dog started barking like it was an emergency and nearly pulling me over. This started little girl doing similarly…it seems the cat was under the car and that made the world totally wrong, at least in little boy’s eyes. As the dogs were both straining quite hard on the leashes and both out of control, I required assistance from the Scientist to return some sanity to the proceedings. The actual walk wasn’t so bad but there was much more straining of the leash from both and it often meant they were headed in opposite directions. Little boy dog did his share of mad barking whenever we encountered another dog or other people. I much preferred their behavior on Saturday.
The gym routine is continuing pretty well so far. I think my knee is gradually getting stronger. Sometimes it’s quite deceptive because I feel like it’s totally back to normal when it’s still just getting there. I have to force myself to slow down when I feel that good as I have such a bad habit of overdoing it at such times. I decided to try using the cross trainer going backwards the other day and realised I’ve neglected to work on those muscles. It was quite difficult at first but I seem to be building up strength much more quickly than when I first started using the machine. It’s still a bit early but I think it might be helping me get better at handling steps. I tested out my ability on a step stool and I was able to get up even though I was a bit unsteady during the process. I have to believe it can only get better…so far, getting that leg to lift me up just hasn’t worked so I think it’s progress.
The big trade-off with this lovely warm weather is my body’s reaction to all the pollen blowing around. I think all the rain from last month has pushed the flowering plants into overdrive and there is pollen everywhere. I usually get mostly stuffiness and nasal congestion but this year I started with the runny nose and the sneezing…and today got the stuffiness too. Not sure how I can have both at the same time but I do. I nearly took a Claratyne tablet last night as I was feeling pretty icky but I’m glad I didn’t. My body has gone really dry, presumably due to the Sjogren’s syndrome, so the anti-histamine would have made it that much worse. I am just glad I started on the Beconase last week before the allergy symptoms started kicking in.
A couple posts should be coming up, including:
- Lego Lover and I took a trip into the city in order to see one of several exhibits being displayed here from the Museum of Modern Art in NY.
and- A dental appointment, also involving a trip into the city
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Fitness revisited
For the past couple of years, my fitness routines have waxed and waned a bit too regularly. To be honest, it has’t been quite the same since I knocked my knee on the steering column several years ago and disclocated my patella…I have been plagued with many injuries, mostly related to my knee. And now that knee is supposedly fixed…I say supposedly only because I don’t know 100% that it’s right…but I think it’s good to go aside from rebuilding some muscle that is keeping me from fully using it. I still struggle with steps quite a bit and still can’t run if I need to. I don’t really run except when chasing our dogs…but it would be nice to have that ability should a need arise.
Now that I have limited excuses not to exercise regularly, I should be able to get back on track and become fit again…and hopefully drop some weight in the process. Then I discovered a new gym was preparing to open, just 1km away…hard to beat that for a nearby gym. Foundation prices weren’t too bad when I finally did some investigations. Eventually I did join and somehow persuaded the Scientist to join with me. They finally opened last week and we dropped in the same day to get our keys (a 24 hour place). So far, it’s all been good. I’ve been every day except Monday which I have designated a day off as I’m doing tai chi that day. I’ve had some trouble with the elliptical cross trainer as my knee isn’t strong enough to handle it very easily. My knee kept bucking the first times I tried it out but I can now manage five minutes fairly comfortably with only occasional buckling. I’m hoping it’s the key to building up some of that strength. I’ve mainly only worked on the cardio equipment so far but will add in other equipment as I become more fit and able…also after I’ve seen my physio once more.
I will still be walking the dogs most days but for shorter periods of time. This will be useful when the hot weather comes and they aren’t up for the longer walks I tend to do. I will probably do regular updates on my progress over the next year or so.