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7/30/11 10:06 A

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Saturday - jumping rope, 2 sets of 5 minutes, each set was 300x so total 600x. Thought want to do more jumping after strength training (17 minutes, Spartacus Workout and Pilate) but couldn't stand the heat, the sweat, the dizziness from combination of heat and sweat, hehe.

### Fathin SN###
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7/29/11 1:30 A

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So, how's your therapy goes? Are you getting much, much better and hopefully able to join the marathon in September?

For three days, my number is consistently increase 100 - Tuesday 600x, Wednesday 700x and Thursday 800x and I didn't realize this till I see my goals tracking!

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7/29/11 12:35 A

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800 is great number.

Taking naps can be a habit like eating certain kind of foods. Some people adapt quickly and soon the body learns to crave it. Then you go into the vicious cycle. You're tired from the night before so you take a nap. Then the nap messes up your sleep pattern so you're tired the next day. lol

The doubling thing was just some dumb program I downloaded for free. Good thing it didn't wipe out my hard drive. You're safe. Just avoid downloading free programs from untrusted sources. The ebay seller was kind enough to let me cancel one of the two power supplies. So I'm OK there.

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7/28/11 8:02 P

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Thursday - 3 sets of 5 minutes jumping rope with 2 minutes rest between sets. First and second sets, 250x each, and third sets, 300x, so total jumping = 800x, yay!

Agree, I'm still hard to resist the temptation of lying down in front of the tv and next thing I know, I wake up after 2 hours nap, haha. Yesterday, I "accidently" dozed off but fortunately it was only about 30 minutes so didn't affect my night sleep :D So, what's the problem that cause your computer double-up everything?

### Fathin SN###
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7/27/11 11:12 P

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No problem. I knew that I shouldn't lie down. That horizontal position seems to set/reset the sleep pattern. Avoid it at all cost.

I think the one computer that did the double on everything has a virus. I bought a power supply on ebay and ended up buying 2. I couldn't believe my eyes when I saw what happened. I clicked the button once and I got 2. I'm contacting the seller to see if they can remove one of them because my computer did a double on me.

My pet project is learning to do web programming. I need to update my skills.

Update: I've just found out what is causing the doubling when I sent mail or made a bid on ebay. Now I can eliminate the problems.

Edited by: SKATER787 at: 7/28/2011 (01:27)
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7/27/11 9:58 P

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Wednesday, did jumping rope 7 minutes of pre-strength-training (8 sets of 50s = 400x) then 25 minutes of strength training and back to jumping rope 4 minutes, post-strength training (3 sets of 100x = 300x). End everything with stretches 6 minutes.

### Fathin SN###
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7/27/11 1:38 A

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Sorry, I guess because I'm so happy I found out why-and-how about my evening nap that I might be "accidently" be the annoying know-it-all, haha. I've seen others having same problem with yours, duplicate posts all over SP, wonder why.

So, what's your pet project?

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7/27/11 12:10 A

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Huh? That was a once in a blue moon thing. Just don't lay down in bed. I knew that if I laid down, I'd be a dead meat, and sure enough, I was. It's ok to dose off sitting in a chair, but the moment I hit the bed, it's goodbye sleep that night. The crazy thing is I stayed up all night even without an evening nap on Sun night, but I was busy with my pet project. That wasn't good either.

I don't know why I'm getting duplicate post like the ones below when posting from another PC. When I sent yahoo mail on that machine, I also get duplicate mail. Very strange and annoying.





Edited by: SKATER787 at: 7/27/2011 (00:11)
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7/26/11 7:53 P

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Thanks, Skater787, I didn't think I can get 1100 plus on that day so it felt like a bonus to me. Yup, it's hard to lose the last few kgs so now I'm more focusing to inches losses, to get the flabby area more trim and toned.

Perhaps you need to find out what cause you get that evening nap. Like me, it's always because if I get back home late on workdays.
Get back home = drive thru heavy traffic, STRESSFUL = get too tired = miss out workout coz arrive too late at home = Evening Nap!
So, what I do:
Go office early, go back early = drive thru light traffic, no stress = arrive early and able to do workout 10 minutes or more = no evening nap as I feel refresh from workout and go straight to bed instead of napping outside the bedroom

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7/26/11 1:39 P

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Congrats on the 1100 plus jump. That's more than decent for average fitness enthusiasts. Also, the weight loss. It's very hard to lose when you're that low to begin with. I didn't think you'd lose any. Congrats. That is some serious weight loss.

I paid my price for the evening nap but the next day the body tried to go for the same nap. That's going to show how easy it is to fall into undesirable habits.

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7/26/11 1:39 P

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Congrats on the 1100 plus jump. That's more than decent for average fitness enthusiasts. Also, the weight loss. It's very hard to lose when you're that low to begin with. I didn't think you'd lose any. Congrats. That is some serious weight loss.

I paid my price for the evening nap but the next day the body tried to go for the same nap. That's going to show how easy it is to fall into undesirable habits.

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7/26/11 9:46 A

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Monday - did jump rope 5 min (200x) as warm up before continue with strength training (Spartacus Workout, 2 sets of 6 reps).

Tuesday - did jump rope, 5 min (200x) + 8 min (400x) (the rest between was for toilet break, haha) then proceed with 21 pilate session, first time did a long one without a trainer!

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7/22/11 10:46 A

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Well, I usually hit the snooze couple of times or "accidently" turn off the alarm, haha. Hmm, I think I'll try that ear plug idea and try to get at least 7hrs sleep. Usually, after 7, 8hrs sleep and I will wake up without alarm and feel fully rested (as long as no scary nightmare!)

Today, WooHoo, did my 1st "10-min or more" exercise for this week! Did jumping rope in 3 intervals (9 min + 5 min + 6 min) coz of two breaks in the middle - 1st break for desperately needed toilet trip and 2nd, to get a bit rest before starting again. So, I did 4 sets of 45+50+95 and 2 sets of 95+50+45 (sorta cool down, hehe).
So, total jumps in 20 minutes = 1140, yay!

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7/22/11 3:29 A

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Get louder alarms. Get a couple more if you're afraid of not waking up. I doubt it though. I use two alarms and still slept through them, but that's me. You have to solve the initial problem first and that is to block out noises that can easily wake you up. Once that is solved, the waking up part is easy.

By all means, exercise where it's coolest. I'll be doing my exercise at work once I'm healed up. The AC is off at 6 (cheap bastards), so I have to get it done before then.

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7/22/11 3:09 A

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Can you still hear the alarm with the ear plug? I think I'm a half-time deep sleeper, half-time light sleeper, perhaps depends on the day activities.

I exercises in my living room and it depends on the weather. Usually, my sweat are mixture of the heat and workout. I guess I can try to walk around the house, even for just few minutes. Or I can try jumping rope outside though the cats might get tangled, haha. Hmm, maybe I can try jumping rope outside, where it's more cooler and windy :D

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7/22/11 2:54 A

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To cure light sleep, wear earplugs. I've seen some that are very soft and should fit comfortably. That should cut down about 10db.

If I read correctly, you're saying that you make excuses from exercising and have trouble doing 10 minutes or longer exercises? First of all, do you exercise in an AC room? If not forget it. The heat of the tropic will put anyone to sleep. Best just to walk around and stay awake so you can have proper rest at night. That's more than half the battle. If you can walk around and not falling asleep after work, you're doing great. Consider the heat of the tropic, the walk is the exercise.

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7/22/11 2:38 A

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Good luck with tonight sleep! I find that if I sleep at noon, I will most likely manage to escape that after-work nap at home so that I can get proper night sleep :D But still can't cure my light sleep. Especially if sleeping with other person who have their own alarm that goes off earlier than mine, haha. At least, I'm so deep into sleep for the first half but second half, it's time for my body get so alert that can easily wake up even by tiny sound of a door opening.

The massage chairs, employees mostly use thems for massage and they will fall asleep through the massage, though for me, I rather not having the massage as I sleep on my side and don't think it will be so comfortable getting your sides massage, haha.

A bit worried, coz of my sleeping problem, I'm always making excuses of not doing exercises. Just quick 1-minute here and there is ok but to get 10 minutes and more, still struggling with this heavy, drowsy body! Or do you think it's better for me to ease into 10 minutes, just light exercises (not as intense as I used to do), perhaps that might help me to get more energy, avoiding sleeping after work?

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7/22/11 1:44 A

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Yes, I told you not to fall asleep after work, yet I did one myself this evening. It's has been months since I've done that. Oh well, I will suffer tonight with insomnia. Hopefully, I'll fall asleep before 5 AM. lol

I also used to take naps at lunch too, but I'm changing my tactic to take no naps at all as it helps me sleep better at night. But the drawback is I don't get that fresh brain after the naps which are great to do work. So most of the time, I'm not at 100% at work. By skipping lunchtime naps, I'm also trying working through lunch. Maybe I'm getting more done that way and hopefully don't have to work too late in the evenings.

That's very nice to have the massage chairs. I used to have one. But human being tends to get tired of predictability so quick, so we don't use the chairs after we get used to it. It's still very nice of your employer to get those. Very nice.

Edited by: SKATER787 at: 7/22/2011 (01:45)
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7/19/11 7:21 P

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Yes, the evening naps do have great role with my sleep and because of that short rest, my mind has trouble to shutting down thinking different things! Maybe I should just give in to my body's need and straight away sleep in the bedroom instead of having the evening nap, especially if the evening nap just about 1 hour before the actual sleep.

The massage chairs are the electrical ones, the one you have remote control to set up some settings (upper body, lower body, full body, lower the chair to lying position, etc etc). Hmm, yes, it's true, I think the company is very generous and we have several, about 10. Even though the chairs are a decade old (give and take), they are still workable.

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7/18/11 11:52 P

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Are the massage chairs electrical massage chairs? Or are they just chairs used for massage? The electrical massage chairs are very expensive. 2-3000 dollars easily. Are your employers that generous?

Yes, for weeks you told us about your sleep problem but you left out an important detail. I would think that an evening nap would have big impact on your bedtime since you've rested up just several hours ago. A lunchtime nap will work out much better as it's quite a long time to bedtime and you should be tired by then. An evening nap is for people who want to stay up late.

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7/16/11 2:50 A

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I have two options to take a nap, either in the recreation room where there are lots of massage chairs (actually, the recreation room always been used for napping by the employees, hehe) and the female prayer room (it's a room where we Muslim pray and as long as I sleep away from the pray area and before pray time, it should be fine).

That's a good article, I think this might help me with sleep problem and drowsiness. There are suggestions to take medication but I want to deal with my issue as natural as possible. Another cause is at night, my mind seems to be active at late night. Unless I sleep early (before 10:00 pm as I have to wake up as early as 4 am), I'm not sure whyelse my mind keep getting too restless which end up making me read novels and magazines before sleep.

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7/15/11 11:40 A

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Wow, you're lucky you can take a nap at work. What a nice place to work. Yes, bring a small pillow and a blanket and clothespins to keep you covered and warm. It's natural that your body temp would drop while you snooze. Here is just one article on the health benefit of power naps. They're all over the web.

www.webmd.com/balance/features/the-s
ec
ret-and-surprising-power-of-naps


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7/15/11 4:19 A

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I took your advice, had a nap during lunch hour. (Un)fortunately, I did almost an hour and got my right arm a bit cramp as I used my arm as my pillow, haha. So, today's probably not a good result of taking a nap in the middle of the day as #1 I didn't get too much sleep last night, too restless and #2 I think I overslept for the nap, hehe. One thing for sure, I was freezing after I woke up, the room was so cold!

It seems that Sarah PT knows what to do with you, knows your needs. So, how long does it take to treat both golfer's elbows and your archilles if you just do the therapy and nothing else? Or does you need to do something else outside the therapy?

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7/14/11 1:38 A

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Several weeks ago, you blogged about staying up late. Well, if you took a nap right after work, that sure would keep you up late at night, lol. It's good to take a nap at lunch if you're allowed to. It's hard to find a place for that though. Lunch time siesta is proven to be good for your health as it lowers the blood pressure. Not sure about evening nap as there was no study done on that.

Today I had Sarah as the PT. I told her that I had to take it easy. Nothing strenuous. But I think she was already ready for me as it was all arm exercises for my golfer's elbows. Then the ultrasound for the elbows and achilles. Heat packs and massage. So she did very well today.

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7/13/11 3:49 A

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I used to go directly to any available area for sleeping, right after work. But now, I just get myself busy, away from temptation but it's so hard!

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7/12/11 7:40 P

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Did I read it correctly that you take a nap right after you came home from work?

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7/12/11 10:39 A

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Haha, I wish I'm a phychic, there are so many things I hope I knew beforehand, can save lots of things - time, money, aches inside and outside! Maybe PT Sarah thought you want to achive results much faster or need more challenges. I guess she still have lots of things to learn so thanks to patients like you, she can do trial and errors, hehe. Maybe you need to talk more to her so that she can get the whole idea of what you're trying to aim and together, both of you can create a suitable plan. However, I'm glad that your previous PT is here :D This actually reminds me of my driving classes. First, I got the son of the instructor then when he went to somewhere else, his dad replaced him and I got a totally different way on learning how to drive and back to square one! One would thought father-son at least have some similiarity with how they teach the students but apparently in their case, none, haha.

Today, I did jumping rope, fewer than I prefer but at least, I can jump without feeling pain like last week. I'll take your advice, sometimes it's nice to have a break at something I frequent do, even though I much prefer jumping than walk/jog, haha. But I think I might already hit the plateau of cardio, so it's time to mix up a little bit of several different cardio :D

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7/12/11 1:12 A

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Are you a psychic? Looking back, that day I started with some friction with the front desk. Then finally the session got started, I was instructed to go on the bike. I was pedaling away when Sarah stopped by and started making the adjustment. I didn't like that as I'm very familiar with exercise equipments and working out in general. But I just had a bad time with the guy at the front desk, do I want to start another one? The problems are two folds, first, don't adjust the bike while someone is pedaling because the momentum is masking how difficult it could be. Second, every freaking body over work the quads. You can't throw a stick in a gym without hitting an instructor who over work the quads. I'm sick and tired of that. And that's what I was thinking. She's going to over adjust the bike and all she's going to do is overworking my quads and make me sore the next day. This proves nothing. I'm here for a rehab not an exercise. I don't need somebody to push me to exercise. This is dumb. I've been nursing myself for 3 months. I don't need to jump into this. So after 5 minutes, I was sweating.

Then she had me do toe raises (raising on the toes), 30 on both feet. Then 30 on the left foot. Once again, I've been taking it easy for 3 months. I can do this, but it's not something that I would jump right into. My problem was I didn't want to tell her what to do. But I thought if this is a good idea? Especially when I was doing the exercise on the left foot, I said to myself that I'm going to pay for this because I felt the muscle was so tight. And once again, you told me about the warming up of the muscles and I said that I don't need to. LOL. Another mistake.

That was on Wed. As expected, I was sore in the quads, hams and achilles on Thurs. By Fri, I thought that I've paid the price. I'm fine now, I'm not sore anymore. So I went shopping. I didn't walk anymore than usual. I got home in the afternoon and about an hour before the Fri PT session, the left calf started to throb. I didn't think anything of it. But it became noticeable during the PT session. By night time, it was the pain like after you had a charlie's horse, but the problem is I don't recall that I've had one.

By Sat morning, the pain was so bad I couldn't even walk. I researched the Internet and found that it's the calf muscle tear. I need to do RICE. So I did and it got better on Sun as I stayed home. Luckily, it is much better today so I could go to work and walk around with no problem. So I did paid for that toe raises on my left foot. It cost me two days.

My first PT is coming back from her vacation, so I'll be seeing her from now on. I told the therapist who treated me today (the 3rd therapist) about my calf muscle. She asked if I drank enough water. LOL. Yeah right, I've heard that before. I said it's not the lack of water. It's from Wed session.

Anyway, for your jumping program. I think most people tend to do either running or jumping, unless you're a boxer, then you do both. So I wouldn't feel bad if you just do one. It's a good break anyway. Once, you're tired of running, then you'll find a pleasure to jump again.

P.S. In all fairness though, what PT Sarah asked me to do wasn't unreasonable. It's the luck of the draw. I'm falling apart and I need to go slow because I push myself beyond my limit anyway. Francie, the first PT was older and wiser and she could read that in me. So she wasn't pushing.

Edited by: SKATER787 at: 7/12/2011 (02:32)
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7/11/11 9:38 A

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Ever since I joined the Rookie Running Program, it's so hard for me to continue jumping. I think my muscles still not used with the walk/jog movements, haha. Anyhow, still keep trying, never say NEVER!

Skater787, I thought you will get the same therapist as the same person will keep tracking your progress. Dealing with different person for short period of therapy, I myself not comfortable with that idea. Did you get your previous therapist or have you try to reason with the aggresive therapist on what you need - go slow not pushing too hard?

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7/6/11 9:29 P

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I have different jump ropes and some fancy ones, but I'm not using those. I still think the green rope in my profile is the best deal. It's cheap (around $5 to 7, I don't remember) and gets the job done. I will eventually get to use the speed rope (very thin cable) when I get back to jumping. I have 2 more expensive speed ropes (around $20), but I'll try to sell them on ebay. I'll keep the thin cable and all these vinyl ropes.

After the skate marathon, I won't be as driven. So maybe, I'll do better by not pushing too hard. Maybe jumping every other day or cut the session short when I don't feel like it.

I'm waiting to see how the elbow treatment will do any good. If it does, I can't help but thinking of all the years I couldn't lift weight. My upper body strength is not bad, but imagine if I could lift weight all these times. I would have been much stronger.

Today was a different physical therapist. She was a lot more aggressive than my first PT. I'm going to ask to go back to my first PT's program. It seems she wants to push as far as she can until I feel the pain and then back off. I don't want to get there. I want to go slow and don't do the back off non-sense. I got here because I was too aggressive. I don't want to do it again.

Edited by: SKATER787 at: 7/6/2011 (21:49)
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7/5/11 11:52 P

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I think, the best you can do about going straight away to 1000 is start with small number of spin per set so there will lots of sets to reach that 1000 jumps per day. As you go on, increase the spins per set, reducing the sets per workout. Perhaps with this way, you can avoid getting injured :D Or split that 1000 in several sessions per day instead of in only 1 session.

So, are you planning to jump with the speed, very-thin jumping rope? I'm still searching for it in physical stores (no online store as I much prefer try it first and usually the return policy isn't available for my country), must be nice to have one - can jump faster, easy to carry everwhere. My new rope is slightly heavier than my old one (dunno why I keep telling this to everyone, haha) but the handles are great, much easier to grip.

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7/5/11 9:59 P

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Well, I was naive enough to think that they could combine the two treatments in one. I thought that all I needed was ultrasound on the elbows. Luckily, I was wrong. The session for the achilles alone is an hour, and that's the appointment time I had for the day. So it'll be Thurs to have an assessment on the elbows. I got that from lifting too heavy dumbbells for my own good and they never fully recovered. They are always sore. This has prevented me from lifting weight for the most part. Like I would avoid pushups, and curls. Other lifts I can do to some degree as long as I keep my arms straight. But it's really no fun because of bad memory from when they flared up many years ago.

One thing I picked up from the therapy is the non-load bearing stretch. This is my own version is to stand next to a chair and put the bend knee on it. This way you don't have to engage the hamstring to keep the knee bent. Then rotate the ankle in full range of motion in both directions. I find this engaged the achilles and all the muscles in the calf and foot. I will do this one as my warm up from now on. It's better than standing up with bent knee without a chair.

For calves and hamstrings, I still think that the downward facing dog in yoga is still the best. And you can simulate the pilates reformer machine they use, by alternately lifting the heel from the down dog position.

So those two are the ones I would practice.

As I see the possibility of my achilles getting back to normal, I'm going back to jumping rope as soon as the end of Sep. Also I lied about 500 skips. I'm going back to 1000 right away, but I'll stay there as I find it challenging enough and I like the number.

Edited by: SKATER787 at: 7/5/2011 (22:00)
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7/3/11 7:14 A

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Today, for July Challenge - Week 1, did Day #1 Alternate Foot Jump. Managed to do 50 of broken pieces (haha, still trying find my footing!) then after I took a break (by jumping 3 sets of 85s of normal jump), did 4 sets of 25s alternate foot jump. When I tried to do the 4th sets, I did 26 of broken pieces before I managed to do the 4th, hehe.

Total jumping for today = 3 x 85 + 50 + 3 x 85 + 4 x 25 + 26 = 686! Even if I just did 13 minutes of jumping, it was NOT low intensity for me. I can felt (and heard) the water squishing between my neck and shoulders!

SKATER787 - Wow, you did 2-in1 treatment, sort of like the shampoo, hehe. How did you get the golfer's elbows? (wonder if Tiger Wood has it!) This might sounds crazy but I think your session sounds like fun, what with the balancing, trying different equipment, all those gadgets. It's like you're in a gym session plus treating your symptoms!

### Fathin SN###
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6/30/11 6:58 P

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Yesterday was my 1st physical therapy session. It was in the late afternoon. But before I went for that. I decided to get my golfer's elbows treated. I've had this condition for 10 years and never gave modern medicine a try. I changed my mind after my visit to the doctor for my achilles and the assessment visit at the physical therapist.

So I had a doctor's appointment in the morning. I was sent to X Ray. This time, I was ready. I asked for the full body lead shield. I even requested the shield that I used the last time to cover up my head. I put on the gloves also. The technician kept on complaining that the gloves will show up on the xray. I said that they wouldn't block the elbows as that's what the doctor wanted to see anyway. Although the gloves showed up around the edge of the xray, the doctor didn't say anything about it. It did not interfere with his diagnosis. The elbows look good. Only minor calcium deposit in the left. And that is the side that is more tender than the other. The prescription is topical gel and 6 weeks of therapy which will include ultrasound. That is what I wanted anyway.

Now to the physical therapy session, she had me do different non load bearing exercises for the left ankle using different gadgets. This is done mostly sitting down to get the ankle to move in full range motion in all directions. Then the ultrasound treatment. It felt good, although not as good as the first treatment a couple of days earlier. Followed by more light ankle exercises. One involved alternate toe raise on an inclined Pilates reformer type machine. Another was balancing on the left foot while throwing and catching a weighted ball against an angled mini tram. I owned mini trams before and never knew about this setup. Then a balance board but not over a cylinder, that would be too challenging for injured patients. The session ended with 10 minutes of frozen gel pack, inflated to wrap tight around the ankle. It took an hour for the session.

This morning, much to my surprise, I had trouble locating the sore spot on my achilles. I thought I was healed. Only at the end of the day, that I can detect a little soreness. It definitely has helped. So it took 3 months for me to give modern medicine a try for my achilles and 10 years for my golfer's elbows. I'm an idiot. lol



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6/29/11 9:36 P

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For July 2011, I would like to make a little bit different than usual for a change, to spice thing up emoticon

We will have four week challenge, you can start anytime you want in July but I recommend you to start as early as possible. For each week, there will be 4 days plan. I will notify the team about the team and post the plan in specific forum area. Pick any 4 days of the week (e.g. Monday, Wednesday, Friday and Saturday) and do different jumping styles as instructed on the first three days. On the 4th day, do a workout combining all three jumping styles. For example:
Day 1: Jumping style #1
Day 2: Jumping style #2
Day 3: Jumping style #3
Day 4: A workout combining jumping style #1 to #3.

Try to do at least 5 sets of 20 jumps per jumping style.

Post your progress here and keep track your jumping counts in the team goal tracker.
Do feel free to give tips about the different jumping styles here - we will have NINE!

SPARK YOUR DAY WITH JUMPING!

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### Fathin SN###
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