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Shantell PowellFeeling especially busted up this week. I have stitches in two places from punch biopsies, my shoulder and arm are a mess, and I haven't been getting enough sleep because of it all. Also, major brain fog and lack of energy. I went to the gym today, anyway. Managed to do lots of leg stuff, because they are working right, at least. <a href="https://c.im/tags/ChronicPain" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ChronicPain</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a>

Shantell PowellToday I started a deadlift cycle. I wasn't sure how my gimpy shoulder would like it, but it doesn't mind. I managed three reps at 185 lbs. I tried for 205 lbs, but only managed one rep. My grip strength was the weakest link. Hoping to beat my previous PR in about a month. I was lifting 230 lbs before. <a href="https://c.im/tags/Weightlifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Weightlifting</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a>

Shantell PowellAt the beginning of the month, I was benching 60 lbs. I went pretty light because I wasn't sure what my gimpy shoulder could handle. Ends up that with the Swiss bar, my shoulder is fine. Managed three reps at 85 lbs today, and one rep at 90 lbs. Next up, I'll be focusing on deadlifts. Here's hoping my shoulder is ok with them. <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/FrozenShoulder" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FrozenShoulder</a> <a href="https://c.im/tags/BenchPress" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BenchPress</a> <a href="https://c.im/tags/WeightLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WeightLifting</a>

Shantell PowellThat physiotherapy I had yesterday helped. Earlier this week, I couldn't go into child's pose, and today I could. I also made my bed without it hurting, and I was able to do an intense workout with lots of rowing and pressing motions. I'm supposed to keep stretching my shoulder several times a day, taking it to the pain point and keeping it there (but not pushing further). It sucks a lot, but apparently it will help me retain more mobility than if I don't do this. <a href="https://c.im/tags/FrozenShoulder" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FrozenShoulder</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/shoulder" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#shoulder</a> <a href="https://c.im/tags/InvisibleDisability" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#InvisibleDisability</a>

Shantell PowellI went to the gym for the first time in a week. Thankfully, my over-tight neck eased up during the break, and I wasn't in pain while training. What a relief. I tested my mobility. I almost have my normal range of motion in my right arm which is a huge improvement to last week when I couldn't raise it much higher than 90 degrees. I still want to know how I hurt my neck so I can avoid doing that again. It's been giving me grief for about two months. <a href="https://c.im/tags/PainInTheNeck" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PainInTheNeck</a> <a href="https://c.im/tags/Injury" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Injury</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a>

Shantell PowellYoga was great. It was a slow, easy session. Exactly what I needed. It made me realize how much my mobility has suffered in the last year. It's like someone replaced my bones with blackberry canes, and the thorns keep catching at my flesh in different positions. I went slowly, and by the end of the session, everything felt much better than when I arrived. But then the instructor said she's shutting the studio down next month to care for her ailing mother. Oof. Now I need to find another yoga studio. One that does straight-up yoga rather than the fusion classes which have become popular over the past few years. Those really don't work well for me. Also, not hot yoga. I can't handle heat, especially while wearing a mask. <a href="https://c.im/tags/yoga" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#yoga</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a>

Shantell PowellI've barely been to the gym these past few weeks first because my housemates were sick, then because I was sick, and then because I had a brutal headache. Today I woke up feeling about twenty years older than I am. The changing barometric pressure has really been doing a number on every injury I've ever had in my entire life. But I was determined to get some exercise in and worked out. When I got home, the first thing I did was fill the tub with hot water and Epsom salts, take a muscle relaxant (my back was considering spasming), have a puff of powerful cannabis, then soak in that tub. Trouble was, I'd completely forgotten I had an online appointment with someone. Good thing I checked my email. I was only five minutes late, but I haaaaate being late for things. I always try to be early. I'm one of those people for whom arriving on time feels like I'm late. Fortunately, the meeting went well. The good news is that the puff and the short bath were enough to make me feel much better. Time to get some work done. I have a lot of reading and writing to do. Oh yes, and I was able to power out the Romanian deadlifts, box step-ups, and weighted sit-ups at the gym. <a href="https://c.im/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/tardiness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#tardiness</a> <a href="https://c.im/tags/punctuality" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#punctuality</a> <a href="https://c.im/tags/ChronicPain" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ChronicPain</a>

Alison BladhNew research shows collagen isn’t just about skin – it supports joint health, hydration, & even muscle tone! 🌱 Boost your wellness from the inside out. Learn more in my blog ➡️ Unlock the Power of Collagen 💖 👇 <a href="https://www.alisonbladh.com/post/menopause-and-beyond-unlock-the-power-of-collagen-for-lasting-health" rel="nofollow noopener noreferrer" translate="no" target="_blank">https://www.alisonbladh.com/post/menopause-and-beyond-unlock-the-power-of-collagen-for-lasting-health</a> <a href="https://mastodon.social/tags/womenshealth" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#womenshealth</a> <a href="https://mastodon.social/tags/menopause" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#menopause</a> <a href="https://mastodon.social/tags/collagen" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#collagen</a> <a href="https://mastodon.social/tags/womenover40" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#womenover40</a> <a href="https://mastodon.social/tags/MenopauseNutrition" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#MenopauseNutrition</a> <a href="https://mastodon.social/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://mastodon.social/tags/NutritionalTherapist" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#NutritionalTherapist</a> <a href="https://mastodon.social/tags/WellnessJourney" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WellnessJourney</a> <a href="https://mastodon.social/tags/HealthTips" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#HealthTips</a> <a href="https://mastodon.social/tags/ProteinPacked" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ProteinPacked</a>

Shantell PowellFor the first time in months, I pushed myself at the gym. About a month ago, when my heart rate got over 100, I had to rest. Today it was over 170 and I felt ok. First workout in ages where I got my sweat on. The test will be the rest of my day. If I get home and am able to get work done, this will demonstrate a massive improvement. The supplements I've been taking seem to be helping a lot. It just took about six weeks before I started feeling the benefits. I really hope it continues. I miss being strong. I miss having energy. <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/LongCovid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#LongCovid</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a>

Shantell PowellOMG. I actually got to work on my new story for a bit. I haven't had time/brainpower to work on it in over two weeks. So glad to be back at it. I hope I can write a bunch more tomorrow. If body and brain permit, I'm spending the weekend getting caught up on my writing. This morning I went to the gym and had an intense leg day: Nordic curls, pistol squats, and bodyweight squats done slowly. And then I walked the 45 minutes back home. I was tired all day, but not so tired I couldn't use my brain tonight. I'm calling it a win. Also, really want to get unassisted pistol squats back. There was a time when I could do 50 in a row. I'd be happy to do 2 now. <a href="https://c.im/tags/WritingCommunity" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WritingCommunity</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a>

Shantell PowellPerimenopause took away my career as an athlete and dancer by stealing my strength and energy. I asked for hormonal support, but instead, my doctor put me on antidepressants which made me much, much worse. Getting off the meds helped. Getting HRT helped even more. I was doing really well with my recovery until I caught COVID last year. Ever since, my strength and energy has been gradually draining away. I looked into what's helping other folks with long COVID, and added new supplements to my daily routine: Peak ATP Coenzyme Q10Based on my naturopath's advice, I also take Omega 3 Ginseng Vitamin D/K2 Magnesium bisglycinate Osteo SAPI also take creatine after my workouts. The Osteo SAP in conjunction with magnesium and vitamin D/K2 help with my bone density, which is another issue I'm battling. It's supposed to take about six weeks before I feel any difference. I've been on the Peak ATP for about that long and today was my first good day at the gym in months. I did a workout, and now, for the first time in ages, I still have enough energy to get work done afterwards. It's given me more spoons!Here's hoping this is the beginning of a new trend. I've gotten so far behind on my work because of fatigue. <a href="https://c.im/tags/fatigue" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fatigue</a> <a href="https://c.im/tags/Covid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Covid</a> <a href="https://c.im/tags/LongCovid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#LongCovid</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a> <a href="https://c.im/tags/supplements" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#supplements</a> <a href="https://c.im/tags/menopause" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#menopause</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a>

Shantell PowellLandmine squats today. Not lifting as heavy as I used to, but my range of motion is still fantastic. As the coach says, any lower and I'd be leaving a stain.Afterwards, I did box stepups, Cossack squats, and a bunch of stretches. Walking to and from the gym adds about 6km. Not nearly as fit as I was, but still not too shabby for my age. Feeling kinda wobbly now. Hoping I'll have enough left in the tank to write when I get home. <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/squats" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#squats</a> <a href="https://c.im/tags/WeightTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WeightTraining</a>

Shantell PowellAnother experimental gym day. I went lighter on my strength component (hip thrusters), and rather than rack on the weight, I did them at tempo with an empty bar and a resistance band around my lower thighs. My glute medes really felt that. Then, instead of skipping conditioning, I did it at a much lower intensity. Slow on the bike, a bunch of assisted Cossack squats, body weight squats, and light ball slams. I was feeling tired by the end, but the real test will be how I feel the rest of today and tomorrow. Here's hoping I have enough gas in the tank to do some work, make supper, and go for a walk. <a href="https://c.im/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://c.im/tags/BodyWeightTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BodyWeightTraining</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/LongCovid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#LongCovid</a>

Shantell PowellToday I tried something new at the gym. I was afraid I'd have to quit my gym membership because I get so tired afterwards that I can't do anything else. But my coach suggested that after the strength training portion of the day, instead of doing conditioning, I could try working on mobility. So I started doing flexibility work, working primarily on my hips and legs. I hadn't realized how much flexibility I'd lost until I did a static wall stretch to work on my open splits. Wow, that was tight. So now I can work on something productive which won't cut into my flagging energy reserves. This just might work. <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/LongCovid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#LongCovid</a> <a href="https://c.im/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://c.im/tags/Mobility" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Mobility</a> <a href="https://c.im/tags/Flexibility" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#Flexibility</a>

Shantell PowellI guess I pushed myself a bit too hard at the gym yesterday. I've been too tired to get much done ever since, and needed naps yesterday and today. My recovery has been shit since I had COVID last year. I'm still trying to figure out how hard I can push myself without destroying my energy reserves. <a href="https://c.im/tags/gym" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#gym</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/PostCovid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PostCovid</a> <a href="https://c.im/tags/covid" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#covid</a> <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a> <a href="https://c.im/tags/fatigue" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fatigue</a>

Shantell PowellTough workout today. Glad to be back to regular landmine strength training. Of all the barbell exercises, it's the style which is consistently easiest on my back. I also did some kettlebell work, and hanging knee raises. My grip strength has gone to shit. I miss having strong hands and forearms. I had no problem hanging from bars before. I was pretty darned good at hand over hand swings, and fantastic at rope climbing. Now I can barely hang from a bar for a few seconds. I hope my grip comes back. <a href="https://c.im/tags/StrengthTraining" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#StrengthTraining</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/WeightLifting" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#WeightLifting</a>

Shantell PowellGood news from the physiotherapist. For the first time this year, my back seems to be like a healthy back. Same with my SI joint. Next up, I want to work on strengthening my hypermobile feet so I can once again run and do lunges without pain. I’ve also been working on getting my pistol squats back. That should help with my hip issues. I’ve been doing high box steps pretty much daily since getting a plyometric box for my birthday. Once those are easy, I’ll progress to negative single leg squats off the box. <a href="https://c.im/tags/recovery" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#recovery</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/physiotherapy" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#physiotherapy</a>

Shantell PowellMy mother-in-law sent me a cheque for my birthday, telling me to buy myself something nice. I just bought myself a plyometric box so I can do box jumps and step-ups from home. Looking forward to getting my pistol squats back. This equipment will help with that. <a href="https://c.im/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/physiotherapy" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#physiotherapy</a> <a href="https://c.im/tags/BoxJump" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#BoxJump</a> <a href="https://c.im/tags/PistolSquat" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#PistolSquat</a>

Shantell PowellI did a lot of cardio at the gym yesterday and was useless for the entire rest of the day. I don’t seem to be able to handle cardio at all anymore. It uses up all my spell slots for the day. Not sure what I can do about this. I’ll talk to my coach. I have shit I need to do. I can’t keep using all of my allotted energy on a one-hour gym session. Today I thought it would be great to get back into martial arts, but who am I kidding? Even if I found a place with good air circulation, I don’t have the energy to add it to my dance card. <a href="https://c.im/tags/spoonie" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#spoonie</a> <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/exhaustion" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#exhaustion</a> <a href="https://c.im/tags/cardio" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#cardio</a>

Shantell PowellI went to the gym today where I did Nordic curls, goblet squats, kettlebell stuff, and running. I’m always worried about the running. I used to race regularly, mostly cross country, but also mountain races and obstacle course races. Since hormonal changes knocked me for a loop, running has been extra hard. I have hypermobility, which means that I have to rely on a lot of muscular endurance because my toes and Achilles tendons are loose and floppy. Until I have all those muscles built up, running often results in pain in my toes and along the top of my foot. I’d really like to be able to run regularly again. I miss being able to do 10km mountain courses. I really really REALLY hope the air quality, temperature, and my health conspire to let me do this again. If I can run again, it’s better for us all. It means the country isn’t on fire again.In other news, ever since doing chin-ups on Monday, I’ve been unable to straighten my arms. The DOMS are real. Looking forward to being able to do unassisted pull-ups and chin-ups again, too. <a href="https://c.im/tags/FitAfter50" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#FitAfter50</a> <a href="https://c.im/tags/ChronicIllnessWarrior" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ChronicIllnessWarrior</a> <a href="https://c.im/tags/menopause" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#menopause</a> <a href="https://c.im/tags/fitness" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#fitness</a> <a href="https://c.im/tags/running" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#running</a> <a href="https://c.im/tags/ClimateDiary" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#ClimateDiary</a> <a href="https://c.im/tags/CanadianWildFires" class="mention hashtag" rel="nofollow noopener noreferrer" target="_blank">#CanadianWildFires</a>

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