week #13
monday
➜ my new sports watch told me I had a good sleep and was ready to do some training. that's also how I felt! the husband brought D to school and I put on my weighted vest and did a 5km hike. this time again with 4 kilo's to get used to it, and I could definitely feel a lot of difference already in how I carried the weight. it didn't feel as hard like the first time. I don't want to say not hard at all, but it was A LOT easier. progress, yeah!➜ after a rest on the couch, I did 15 min physio exercises. I found some new ones with a resistance band that are soft on the knees. here I also felt progress. my knees are not burning up as fast anymore.
➜ on Vinted I scored unworn sports clothing. now that I'm exercising daily, I could use some leggings and shirts with long arms. can't keep up with washing with the sport clothes I have now! ;)
➜ when I picked up D from school, she was disappointed she couldn't have a playdate with SA. but while walking home, we saw SO and her mum and made plans to meet at the playground around 3.
➜ the weather was lovely again today, around 14 degrees and sunny. so D and SO played in the sand while her mum and I sat on the bench next to the sandbox and had some time to talk. what a lovely afternoon!
➜ the husband had a sauna evening with his friends, so I had some time to myself in the evening. I wanted to do some weight lifting, but I was so tired my eyes already started feeling heavy around 8 :') and my watch also told me I needed more time for recovering. so I listened to that.
➜ I started a new series, love life. after 2 episodes I think I will watch the whole series.
✶ exercise | 5km rucking with 4kg + 15 min physio exercises
tuesday
➜ the day started with getting up very early for my physiotherapy appointment. I was feeling a bit ugh because of muscle aches from yesterday and a headache coming up. my watch was also telling me that my body battery of today was 50 out of 100. that meant rest day.➜ at the physio we discovered my right ankle could be one of the causes of my former knee pain. it can't bend as it's supposed to and as far as the other ankle. so I got another (and last) exercise to add to my mobility training. other than that, I just have to go on as I'm already doing now; doing my weekly physio exercises and others sports. so that was my last appointment! it's up to me now.
➜ when I got home, my headache was so big that I had to rest. so that's what I did! I watched some more episodes of love life and organized all the weight exercises I collected on insta in folders (upper body, lower body, full body workout and pilates). who knew insta would be the place I get my exercises?! ;)
➜ after an hour I felt a lot better again and did a 20 min indoor bike ride. at first it felt like it was going to trigger my headache again, but after some minutes and keeping a relaxed pace, it made it disappear completely. yay!
➜ when D was home from school again, we made a walk to the Vinted parcel shop to pick up her new short pants for vacation and summer. we took the buggy, but she even walked a big part herself! I always try to be very positive about that, so that she's motivated to move with us.
➜ good to see that I have no problem getting my 8000+ steps every day. most days it' around 10.000.
✶ exercise | 8.5 km indoor biking + 3.5 km walk with D + 18 min kettlebell 4kg
wednesday
➜ Wednesday started with an activity at school that I signed up for. there were 6 IVN volunteers coming to D's class, to give the kids nature education. we learned about chickens and birds, and what they eat and how they build nests. there was even a real chicken the kids could feed! it was a fun morning!➜ when I arrived home, I went for my second rucking hike of the week. a short one this time, just to get moving a little bit. I made a 3km round in 30 minutes and got all kinds of weather thrown at me: rain, a hail storm and a lot of wind. I was happy when I could warm up at home! but also happy that I'm at a place now where I don't mind going outside, even when there's a very bad weather prediction. I just go :)
➜ the rest of the day was also cloudy and rainy. I picked up D and T from school to have a playdate at our house. it took them a little bit to find something to play with together. it sometimes happens that one kid wants something else than the other. but after some time, they found the Paw Patrol to play with and then everything was fine and they played really nicely!
✶ exercise | 3km rucking with 4kg
thursday
➜ it was a full day at work. I was feeling good and had some time to make new stock.➜ I did some resistance band training in the evening for my legs. and learned a lot of new stuff about how to train your muscles. it's very interesting to learn all these new things! if I could ever re-do my time as a student, I would probably choose a study to become a physical therapist.
➜ watched a movie with the husband, the ballad of wallis island. I thought it was a fun and cute movie!
✶ exercise | 30 min resistance band training
friday
➜ I was feeling really good at work this week! high and happy energy!➜ we had a lot of customers today, so the day flew by.
➜ on our Friday evenings we are slowly creating a new routine. first pick up D (with a full belly) from my parents, put her in bed at home, cook our dinner for 2 and eat it on the couch while watching 'das perfekte dinner' on German tv. loving this new tradition!
✶ exercise | rest day
saturday
➜ we were really lucky with all this sunshine in March. but the weather turned... more rain! also this Saturday morning. I biked to work in the rain and got soaking wet!➜ workday was busy and with lots of compliments :)
➜ at work I have to squat/crouch sometimes and today I felt a stinging pain in my left knee. what's up with that?! please don't tell me that my other knee is having problems now also? ughhhh.
➜ the boss also shared positive things about the team and how we are all doing (very nice to hear every once in a while).
➜ went rucking directly after I came home from work. almost 1 hour… but my body wasn't feeling it that much. it was hard! I felt that I couldn't push my legs like I normally do. but happy that I was out.
➜ after my walk my knees had to recover. it's hard to decide if the pain I feel after my walks is normal hurt from moving, or if it's too much hurt. so I decided to do another research round on the internet. nowadays I'm looking so much stuff up about knee pain and recovery. but I feel like it's slowly getting me closer to knowing how to handle them. my physio was great, but I feel like I'm missing some assurance, that I know I'm on the right path and not overdoing it.
✶ exercise | 55 min rucking +4kg
sunday
➜ tomorrow it's the husbands birthday, but since that's a Monday, we decided that he could unwrap his presents today! he got a green 'ampelmänchen' lamp that you see in German traffic lights. he got a yoga mat band to roll up his yoga and fitness mats. and a wooden mat holder to put them on the wall.➜ after breakfast, we went to the zoo. and this time we saw lots of animals instead of going from playground to playground. D walked a lot and did a good job keeping up!
➜ from all the slow walking my knees started acting up, so when it was time to go home, I was happy I could sit in the car. I was so tired I had to take a nap at home, while the husband and D watched a movie.
➜ something I was also tired of: my knee pain, so I searched for more/new phyio exercises. I found a 12 week program by dr. claire. she's a physiotherapist with a doctors degree and had 5 knee surgeries. someone I am glad to take advice from! I didn't hesitate at all to get her program for chronic knee pain and started with her informational videos about knee health. it directly made me feel a lot more sure about recovering and all that it takes!
➜ with the husband I watched brooklyn nine-nine and we both fell asleep on the couch around 21:30 :’) I had to get used to the series, because the jokes are sometimes in the category 'low hanging fruit'. but now that we saw a couple of episodes, it's kind of fun?
✶ exercise | rest day
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