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    yeah! You are on a streak

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      Congratulations! ✨️

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        Thanks for the kind words everyone!

        TopNotch Yes I believe the issue is most of all my calves (I already knew they are very tight) and also my ankles. I can do the deep squats when I'm wearing shoes with slightly higher heels. Alternatively, I can hold onto something to stop me from falling over. It's just that in time, I would like to be able to do them without support. So I'll be stretching my calves, and just squatting a lot I think!



        Also, thanks very much for that link. I took a quick look and it is yet another website that seems very nice. You seem to have a feeling for what kind of stuff interests me! I will definitely study it further. I also have to keep moving though, and not just read about other people doing cool outdoor athletic things...!


        2-8-2022 - day 16andand also:
        • evening's walk in the park

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          Congrats on 3 months and regaining your streak!

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            Congratulations on 3 months and your streak!! So glad you're here on the Hive

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              Montserrat The classic calf stretch on a step is always good. If using both feet at the same time is too easy, do it on just one, and if you can, add weights (I hold a kettlebell). And see about adding a bit of foam rollering. Another little trick to help loosen things up is to roll a small ball under your foot for a couple of minutes.

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                Anek, calendula

                TopNotch All good advice I think. I've started doing the calf stretches standing on a step, and today I also started Calves of Steel, so that's calf raises and calf raise holds. I'll see if I can get my hands on foam roller...

                Are these calf stretches working for you?

                3-8-2022 - day 17andand also:
                • evening's walk in the park

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                  Montserrat I find the calf raises are more strengthening but when the heels drop down below the level of the step, that's when the stretch happens. I don't actually have any problem going into an ATG squat. In fact, I can stand 18cm away from a wall and still get my knee to touch it without lifting my heel! But it is an excellent stretch and does loosen the calf as well as help strengthen the ankle (which is why I do it). You can also do this seated by putting a thick book under your toes, or simply by pulling your foot back towards you.

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                    Montserrat Regarding the free fitness websites, I have used Fitness Blender in the past. They do have some things you have to pay for but there are still a wide range of workouts, stretching, articles and recipes that are free.

                    Kudos on all those bridges!

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                      TopNotch I'm a bit jealous of your ability to squat that deeply! And I understand what you're saying about the stretch being in the dropping of the heel. I do those at random times during the day. I think I've also made some progress already, by just getting into a squat more every now and then, trying to go as deep as possible and stretching. We'll see how it goes...

                      Aldomine Another good tip! (Not that I want to give the impression that everything always has to be for free, but it is a nice way to get information and inspiration sometimes.)

                      4-8-2022 - day 18and

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                        I thought I'd have plenty of time, but the day flew by before I knew it and I didn't get around to doing Back & Core.




                        That's OK, I did enough other things and I'll catch up somewhere along the way.

                        Have a nice evening everyone!

                        5-8-2022 - day 19and
                        and also:
                        • evening's walk in the park

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                          Getting into a nice rhythm of daily exercise. In itself all the exercises are pretty lightweight, but all together I am now definitely a lot more active than a while back. I like that a lot!



                          6-8-2022 - day 20and
                          • HC Hybrid Routine
                            • 3x50 Glute Bridges
                            • 2x60 seconds Straight Leg Twists (both sides)​​​​​​​

                          and also:
                          • evening's walk in the park

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                            Nothing noteworthy to write today, steadily moving forward...



                            7-8-2022 - day 21

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                              The plank exercises in the ​Back & Core program still feel rather awkward. I can just about do a normal plank, but when I have to do it with one leg raised, or with a side turn, or some other variation, it is all very clumsy. Lack of balance, because of a lack of strength, I think.

                              So... more practice!


                              8-8-2022 - day 22and
                              Last edited by Montserrat; August 8, 2022, 09:33 PM. Reason: Edited out an evening's walk that didn't take place ;-)

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                                Good job keeping up with it! Remember modifications are always allowed if you need them. Nothing wrong with keeping your knees on the floor or using an incline or even the wall if you need to to build up the strength so you don't put undue strain on your back, or even starting on your knees but then shifting into the unmodified position if you're feeling strong that day. Just something to keep in mind, you're doing great!

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