May 20
Exercised?: Yes. Walked 5km in 38 min (hills).
Calories?: Yes
Tracked?: Yes

Quiet day today. Grey and drizzled most of the day due to it being almost winter.

Fly interstate for work on Monday, so will also need the quiet time.



Daily Strength challenge

Challenge for May 20 is lunges ()

3 sets

• First set 10 or 15 each leg (if 10 is too easy continue to 15).
• Second set 6 or 9 each leg.
• Third set 5 or 8 each leg.

fe452436 wrote: »

Hi!I am suffering from a lot of pain.For the last 3 weeks I had been doing circuit training,biking and Zumba.I don’t know how this damage occurred.Hope it will heal somehow and it will not be permanent.

@fe452436. I remember you being diagnosed with a herniated disc (from MRI) and that physio is required. Take it easy. Follow the physio's advice.

Try refrain from lifting or putting pressure on the area of the spine that has the herniated disc. Pressure on the disc will like bulge into the spinal column causing pain. A brace of some description may be required for when you do manual work.

About 16 years ago, when I was ice skating and doing pairs, I was also diagnosed with a herniated disc and the physio recommended a solid back brace which could be worn when doing heavy lifting (and even while training for skating). I still have it, but have not needed it for years now.

Herniated discs do mend, but they take a LONG time (years). You need to be extra careful when lifting anything. Always use the knees and NEVER twist when lifting. I also needed to strengthen my supporting back muscles (pilates type exercises), but REALLY slowly.

I still get the occasional back pain if I stress the lower back too much, but walking and stretching do it a world of good now.

(I also have a ridiculously high pain threshold so need to be doubly cautious with injuries).

Take comfort in that this type injury is usually not permanent, but needs to be managed carefully.

May 21
Exercised?: Yes. Walked 5.8km in 50 min (hills).
Calories?: Yes
Tracked?: Yes

Interstate and coping with the difficulties of finding low gluten food while travelling. Bought some of my own supplies, but they will only barely last.

Tired now and need some sleep as it was an early start.



Daily Strength challenge

Challenge for May 21 is plank. (standard, forearm or knee) (https://greatist.com/fitness/perfect-plank)

2 sets

• First set 30 seconds if new to them, 60 seconds if a regular, 90 seconds if can regularly make 60 seconds. , wait 2
• Second set 15 seconds, 30 seconds or 60 seconds
  

May 22
Exercised?: Yes. Walked 5.8km in 50 min (moderate hills).
Calories?: Yes
Tracked?: Yes

Still interstate (and will be till Thursday). Managed to get out and walk North Sydney tonight. Tomorrow will probably cross the harbour bridge and back.

Looks like I will be here next week as well. Time to start forming a travel routine. Fortunately my exercise routine requires no equipment and I can walk anywhere.

I will also start cross-posting into the June. https://community.myfitnesspal.com/en/discussion/10668882/team-gutbusters-june#latest



Daily Strength challenge

Challenge for May 22 is dips ()

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
• Third set of 50% of the number you did in the first set (half)

May 23
Exercised?: Yes. Walked 8+km in 60+ min (over Sydney harbour bridge).
Calories?: Yes
Tracked?: Yes

Long walk tonight. Fly home tomorrow night, but back in Sydney next week.

Photo from tonights walk.



Daily Strength challenge

"Challenge for May 23 is squats (no weight - air squat - http://www.12minuteathlete.com/how-to-do-a-proper-air-squat/).
You can do assisted squats (using a table or bench top to take weight off the knees if it is too much)."

3 sets

• First set till the point where you can do no more, wait 2 mins
• Second set of 60% of the number you did in the first set (half, then another 10%), wait 2 mins
• Third set of 50% of the number you did in the first set (half)