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FATHINSN's Photo FATHINSN SparkPoints: (74,003)
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5/31/11 2:46 A

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That what I always do with exercises that I pick up from the Internet - make a Ms Word and create a table with 2 columns or 2 rows (depends on the pictures and descriptions). So far, I love upward dog, triangle and warrior and I'll add more for my yoga or pilates moves, need to get more flexible for my everyday tasks which a lot required me to stretch, bend, twist and everything in between.

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SKATER787's Photo SKATER787 SparkPoints: (4,078)
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5/31/11 1:08 A

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Of course you can. You may not have it perfect in the beginning, but overtime you'll learn from doing it and from reading and watching videos. Self taugh is a skill too. How do you think Joseph Pilates or all these yogis got started? Self taught perhaps?

From the link, I saved the images as bitmap and then inserted them into Word. I made two columns and typed in the names. I picked out 34 asanas which I'd like to do. And now I have a very nice professional looking document. This planu will keep me busy for a long time. Here are my picks (34 of them in alphabetical order).

Balance Table
Bow
Bridge
Camel
Chair Twist
Cobra
Crab
Crane
Crescent Moon
Dancer
Dolphin
Ext Side Angle
Gate
Half Bow
Half Camel
Half Circle
Half Moon
Half Prayer Twist
One Hand Tiger
One Leg Bridge
Prayer Twist
Rev Down Dog
Rev Half Moon
Rev Side Angle
Rev Triangle
Rev Warrior
Shiva Twist
Threading Needle
Tiger
Triangle
Warrior 1
Warrior 2
Warrior 3
Upward Bow

FATHINSN's Photo FATHINSN SparkPoints: (74,003)
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5/31/11 12:34 A

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I wonder if we can do yoga and pilates by ourselves? I mean, I do stretching all the time without trainer (well, watching the videos) so should be alright without a trainer, right? Coz there's no reachable trainer here, hehe. Thanks for the link ;D

### Fathin SN###
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SKATER787's Photo SKATER787 SparkPoints: (4,078)
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5/30/11 11:44 P

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Great link for Yoga asanas. The little pictures are what I was looking for so I can put them in a plan.


www.yogabasics.com/yoga-postures.htm
l


FATHINSN's Photo FATHINSN SparkPoints: (74,003)
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5/29/11 3:08 A

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Totally agree, don't let the event keeping you from doing anything or worse, forcing you to heal faster! If you miss this marathon, I'm sure you still can do something else or joining the same thing next time, right? Hope the doctor can help you with archilles - maybe there's no problem at that area but something else, wish it's nothing too bad ;D

I'm currently looking for a flexibility workout but so far, those yoga and pilates workout that I found in the web either cardio yoga, strengthening pilates or anything similar that I think it's more to strengthen not stretching & flexibility. So, great thing that you share yours and with both english and the non-english words, that's very helpful to know what's exactly that poses are! And I also spent lots of time sitting at office, so I totally agree with your selection, hehe.

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5/29/11 2:30 A

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OK, this is it. I can't let the skate marathon dictates my life. I can't be paralyzed for fear of achilles not healing in time for the skating event. If my achilles will prevent me from skating so be it. I have to move on. I'm tired of doing nothing. At least, I should be able to do Yoga.

Good idea Fathin, I'm going to see a doctor next week. Just in case the doctor can do something for me.

Based on the book, Hatha Yoga Illustrated by Kirk, Boon, DiTuro, I have come up with my own Yoga program. This is something I've been wanting to do for quite some time. That is to just pick out the asanas that I want. I'm tired of other people's interpretation of how the flow and the asanas should be. Who cares? I know what makes me feel good.


At first, I thought about designing my own 10-minute yoga. But as I tried them, it took 20 minutes to do. So here is my 20-minute yoga. Most of the asanas are the standing variety. Not surprisingly because I sit all day and night, why do I want to do yoga sitting down? emoticon


1 Cobra (Bhujangasana)
2 Downward Dog (adho Mukha Svanasana)
3 Upward Dog (Urdhva Mukha Svanasana)
4 Camel (Ustrasana)
5 Beam (Parighasana) (on knee)
6 Bow (Dhanurasana)
7 Crescent Lunge (Alanasana)
8 Dancer (Natarajasana)
9 Warrior 1 (Virabhadrasana 1)
10 Warrior 2 (Virabhadrasana 2)
11 Warrior 3 (Virabhadrasana 3)
13 Extended Side-Angle (Utthita Parsvakonasana) (knee bend)
14 Triangle (Utthita Trikonasana)
15 Half-Moon (Ardha Chandrasana)
16 Revolved Half-Moon (Parivrtta Ardha Chandrasana)
17 Revolved Triangle (Parivrtta Trikonasana)
18 Revolved Extended Side-Angle (Parivrtta Parsvakonasana)




Edited by: SKATER787 at: 5/29/2011 (02:38)
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5/27/11 12:20 A

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This is self diagnosis. The thought didn't even cross my mind of going to see a doctor since I didn't think it was a serious condition or that they could do anything other than telling me to rest.

Once again, I think that if I sprained my achilles or putting extra pressure on it from the way I sat. Then it's not the jumping rope that caused the injury or over-usage. I remember the night that it happened. I thought to myself that my left ankle felt kind of funny. Not knowing anything about the achilles, I thought that I could just 'tough' it out. Well, now I know better not to proceed. This is not like a sore muscle. And if that was the case, I wouldn't have injured it.

I also have golfer's elbows which prevented me from lifting weights. It has been more than 10 years. It's called medial epicondylitis. I gave up on curing it a long time ago as I couldn't come up with anything. Now with the achilles, I've ordered another remedy, Penetrex. This is a topical treatment. And it just occurred to me that I could use the ultrasound and Penetrex on my golfer's elbows. It might do the trick and I could go back to 'some' weight lifting again. If I cured my golfer's elbows then the achilles problem is truly a blessing in disguise.

I haven't done anything exercise wise. I couldn't even do yoga because I started doing the balancing post on the left foot and found the achilles to be sensitive the next day. So that was the end of yoga on 2nd day. Likewise, the 2nd time I went skating, I went for 20 minutes instead of 15 (the 1st time) and noticed the achilles complaining the next day. So I had to stop.

I've been resting up this month and hope to start yoga lightly and mostly on my right foot for balancing posts and see what happens beginning June 1. If it feels OK, then I plan to do yoga and skating for 3 months before the skate marathon.

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5/25/11 7:42 P

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Thanks, I'm happy that my jumping plan still works well, now already halfway towards 100 spins per set. Can't hardly wait to do 100 spins per set but I've to do this slow & steady as last time when I rush through, I progressed too fast then spiralled down very quick!

I though it was the doctor who give the diagnosis? I hope you will find the what's the exact cause and best way to fix the problem (suddenly this reminds me of the tv series, House) Maybe it's possible that both sitting style and overusage contribute to the archilles problem? Anyhow, the night splint sounds like it's currently doing a great job, it's good that you're continue searching for remedies.

So, how's your training for the skate marathon?

### Fathin SN###
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5/25/11 12:24 P

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Excellent. Keep up the good work.

I'm resting up and learning more about achilles. I may misdiagnose my problem altogether. It could be that my achilles problem started from sitting with left ankle cross under the right thigh. My left ankle could have been sprained from sitting in that position and jumpin rope was just too much for the achilles. So it had nothing to do with overusage. If that was the case, then the right achilles shouldn't be too far behind. But I don't feel any weakness in the right.

So I doubt that I have achilles tendonitis. But in the process of treating that, I learned a lot more about achilles and found a treatment for plantar faciitis which I had several years ago but didn't know about this treatment. That is the use of night splint. Even though I don't think I have achilles tendonitis, but the wearing of the night splint just feels marvelous to have your ankle held in place all night.

I may have a sprained achilles that jumping rope aggrevated it. I doubt if I had overusage injury from jumping. But I'm not going to be aggressive with my exercise program until I get the skate marathon out of the way in Sep.

Edited by: SKATER787 at: 5/25/2011 (12:29)
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5/25/11 9:07 A

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Today did another 10 minutes jumping rope, this week I'm into 55 spins per set ;D

### Fathin SN###
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5/13/11 10:34 P

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"Jumping rope for 10 minutes at 150 turns per minute is equal to 30 minutes of running between six and seven miles per hour"

Even though jumping is a good intense cardio workout that can burn calories in shorter time compare to running, at same time we need to combine it with strength training. Isn't strength training makes calories burning much longer lasting even when we have finished the workout?

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5/13/11 9:33 P

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5/12/11 9:52 A

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I hope you will get back to jumping rope soon. For now, I think what you're currently doing should be able to help you with your skating marathon - build your stamina and still get recovered.

Today, I did 14 sets of 45 spins in 10 minutes. I think I jumped faster today compare to last two days, yay!

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5/11/11 2:25 A

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I missed jumping rope the microwave of cardio. I wasn't aware of achilles tendonitis until now. I think mostly it's because of my age. There is nothing wrong with jumping rope. I was borderline on the verge of problem without knowing it and the overusing of the tendon just pushed me over the limit. 1K a day is no problem to a lot of people. So it's not the exercise, but the exerciser.

As a substitute, yoga is marvelous. My skating event is 4 months away and since I spent a lot of money for it, I'll have to save my achilles for the event. After Sep, I can try jumping again, if it holds up. Since I don't want to stress the achilles, I'll limit myself to yoga and skating. Yoga everyday until I can build it up to 2 hrs at a time. The reason for 2 hrs is because that is the length of time for me to cover the marathon. And since I can't do jumping up and down cardio, I thought I could build up my stamina this way. If I could do 2 hrs of yoga consistently then I should be able to skate for 2 hrs. I'll take my time to get to the 2 hrs goal though.

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5/11/11 12:25 A

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Thanks for the links, I've bad network these few days and haven't seen all the videos though there are some that I only listen to the audios, haha.

Monday, did 2 SP workout videos for lower body - still have aches at my bum and thighs, haha. Tuesday, did SP workout video for upper body with resistance band, which reminds me I need to buy new band with handles as the one I have already have small tear and quite hard to grip as there are no handles and easy to slip. And I finally did 15 minutes jumping rope, WooHoo! For today, I might do easy jumping, body still sleep deprived and not having too much rest (keep getting sleep interruption nightly but past 2 nights)

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5/10/11 5:26 A

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OK, I'm doing yoga while I'm giving time off for my achilles. It doesn't hurt now, but I'm just playing it safe. Meanwhile, this is my first day of yoga and I'm doing Fat blasting yoga by Denise Austin. It's fast moving and she's a blast. She covers all the important poses that I like.

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5/8/11 12:32 P

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5/4/11 10:58 A

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The inline skate marathon is the same distance as the marathon (26 miles), thus the name. I'm just barely an average skater so if I can do it under 2 hours (which I doubt) that would be quite an achievement. The Kenyans who dominate the running marathons are a little faster than me. That is so amazing because I'm on skates and they are running. Right now, my goal is just to heal enough and be in condition to skate the whole distance. Just to be able to finish is the goal.

Edited by: SKATER787 at: 5/4/2011 (11:08)
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5/2/11 9:16 P

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I hope you can do your treatment at home instead of have to make appointments and do several sessions outside, might be inconvenience for you unless of course, if the treatment have to be done by professional. Resting might be only for the first weeks but then I think you need to do extra things, too, like you said, I wish I can help you more. Hope you have speedy recovery so that you can do your skating training and be all ready, strong and healthy for your inline marathon.

Tell me more about inline marathon, is that something like running marathon where you need to go for miles and miles skating? Must be nice to do skating, balancing and swishing at same time ;D

### Fathin SN###
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5/2/11 12:24 P

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After resting for a couple of weeks, I thought that I could get into inline skating since the ankles are locked down and the achilles won't be used like in jumping. The 1st outing for 15 minutes, I didn't feel anything after ward. But the 2nd outing, I felt the left achilles is a little more sensitive than the right which feels nothing (normal) I want the left to feel normal just like the right. With a little more research, I think I have achilles tendonitis which is a common overuse injury. Also one of the remedies is ultrasound. So today, I ordered these from Amazon as I need to do active treatment. Resting alone takes forever with tendon problem. I had knee problem years ago which was treated by ultrasound in a chiropractor office with great success. I forgot all about that. I don't know if the home unit will be as good, but I'm willing to give it a try. I'm running out of time to wait around as I have to get ready for the inline marathon in Sep.

BTW, when I went out for skating even after a couple of weeks off from jumping, the cardio part wasn't a factor at all. I was not winded at all and the activity wasn't taxing the heart. I felt the weakest link was the skating skill which I didn't have much to begin with. That shows the results of the cardio from 6 weeks of jumping 1000 everyday. The heart felt strong.

Now if the ultrasound machine works, then I can come back to jumping soon. But this time, I will mix in with skating and avoid the overuse injury that I got myself into.


Items ordered from Amazon to deal with achilles tendonitis:

1 "Active Ankle Dns Dorsal Night Splint Small (men 5-10 Women 5-9 1/2)"
Health and Beauty; $47.99

Sold by: YGM Group, LLC
1 "ReliaMed Portable Ultrasound"
Health and Beauty; $53.89





Edited by: SKATER787 at: 5/2/2011 (12:26)
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5/2/11 7:26 A

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Jumping goals this month, do at least 10 minutes except during rest days and increase 5 spins per set every week. This week, I'm currently doing 40 spins per week and by calculation, by end of May, I should get 60 spins per set, yay!

So, how's you guys doing with your goals and jumping? Have fun jumping!

### Fathin SN###
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5/2/11 7:13 A

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Oh, another busy day of lazying around at home - except in the morning, lots of cleaning at various places, various things! And I enjoy whole day that (I'm sorry) almost forgot to post our latest monthly challenge.

May's here and (gosh!) it's nearly mid-year 2011, how's time flies so fast! This month, post your jumping goals - how many sets, how many spins, how long you're going to jump, etc etc. And try to achive better than that goals!

Spark your days with jumping!

### Fathin SN###
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