48-year-old woman, 5’4”, 121 lbs, exercise daily. Only medications are Zyrtec and vitamins. Social alcohol use, no illicit drugs, cannabis edibles around once a week for insomnia. (Recreational use is legal in my state).
I exercise for 40-60 minutes every day, including running, bootcamp, and weight training. My resting heart rate is in the low 40s and my BP is generally on the low side of normal, usually 90/60ish.
This morning my heart rate got over 200 for about five minutes after I completed a 40-minute cardio workout. I didn’t feel out of breath or like my heart was beating hard. After five minutes, my HR dropped back to the 50s. (For reference, my heart rate sometimes, but rarely, gets into the 170s when working out, but even with running, usually doesn’t get higher than 150.)
The internet is telling me I should have gone to the ER with a heart rate over 200. This has never happened before and I didn’t do anything out of the ordinary. Is this a cause for concern?

Hi all, so, last July was my 20th birthday and I hit my highest weight of 286lbs. At this time I’ve reached 250lbs-253lbs, so I’ve lost a good 10-12% of that. I’ve been going slow with it and trying to maintain lifestyle changes, and I am trying to increase my protein intake and do more strength training as I know it can increase TDEE,
I would ask if anyone here has heard of NEAT? It’s also a good way to burn extra calories as well as you get more stuff done you need to lol. Basically how much energy you burn while doing mundane things, I’m ngl I am extremely knowledgeable on diet and exercise cuz I enjoy it, and I also am pretty good with making some creative meals.
I just feel stuck atm and find it super hard to consistently work out. I can pretty consistently eat but I still find I’m hungry at night/crave sweets at night, it’s hard to get past that lol. I do definitely eat a sweet sometimes at night, but in moderation, like I keep Reese’s minis and thins in the fridge for when the cravings hit and I’ll grab one at a time, so I have to walk and get another one if I want it lol. I have adhd and I know that makes it more difficult, I will say getting my filtered water bottle has made it a lot easier for me to cut out sodas mostly, I will occasionally have one but they don’t taste as good as they used to for me.
Either way, I am also now treated for my adhd so the meds also make it easier to stay in deficit, atm my deficit is 2000cal a day, my macros I try to hit mainly is high protein about 100-150g a day, I prefer the higher end. I’ve been good with the intake being 2000cal or less, but now I’m working on the protein aspect, I can’t drink protein drinks unless it’s just unflavored whey, artificial sweeteners make me sick.
But anyways, I’d say if anyone wants any recipe ideas + workout ideas I can help! I know this was sort of a ramble lol.
In the end my main goal has been to lose 50lbs in a year, and my goal weight atm is 230lbs by end of July. I plan to reach my ending goal weight of 170-180lbs next year.
I’m 20F, 250lbs, 5’4.
Also other side note for anyone who also may have PCOS/Insulin resistance, berberine helps A TON. As well as myo-inositol + d chiro inositol supplement with a gluccomannan supplement, that combo has actually had some study’s and has been shown to work as well as or better than metformin for insulin resistance in women! Thought I’d share that too lol

I'm having some heart breaking thoughts and wondering what to do with my puppy.
My dog passed away last summer. I had her her whole life, from 16 weeks to 12 years. She was a lab greyhound mix, and she loved nothing more than to just lounge in the sun or on the couch, her entire life. I took her everywhere with me.
In the fall, I contacted a rescue about adopting. I was interested in a puppy again, but they didn't think the one I liked would be a good match for me (urban apartment). I said I was looking for a low, maybe medium energy dog who would be a good companion for the many dog-friendly places around here. They recommended a 6 month old puppy. I did a visit with the Foster family, and they also said they thought he would be a really good fit. 
I have now had this dog for 7 months. There are a lot of times that I absolutely love him. But there are a few big issues making me have doubts that I'm the best forever home for him:
First, he is not at all low to medium energy like the rescue described. And that may not be their fault! I'm sure he was probably nervous in his foster home. But it didn't take long for me to realize this is a dog that needs an incredible amount of exercise/stimulation. We walk 5 miles a day, and I send him to daycare twice a week. We also do a lot of training and brain games because exercise alone would never wear him out. I did a DNA test, and it turns out he's not the lab mix that was assumed, he is a coonhound and German shorthair pointer, which explains all of the high strung energy that he has.
He has tried to bite me multiple times now. A few times were definitely resource guarding, but it is always completely random. Sometimes a toy is safe for me to grab, sometimes it's not, even if it's the same toy. He was shaking his head and I know that means he needs his ears cleaned, but he tried to bite me.  I have tried moving very slowly over several days, I've tried positive reinforcement, but even getting the cloth near his face causes him to snap.
I have hired two behaviorists already (one of which the rescue recommended when I reached out about the aggression) and while we've made progress in some areas, I get sad thinking that I'm going to have to drug him forever anytime I have to groom him. At the vet, they have to fully sedate him to do his nails, or to draw blood, and he's tried to bite them as well. A muzzle protects them from him biting, but he's so frantic that it doesn't make a difference in terms of being able to work on him. 
And then there's the reality that the dog I imagined having is just not the dog that I got. And I'm so conflicted. I've always been a believer that once you get a dog, that's your dog. And that you work through things. But this is a super high energy, super alert dog. I had a friend in my 20s who had a German shorthair pointer, and that dog was just a lot, and always told myself no way would I ever have a dog like that. Well, now I have one. I can't see myself ever being able to bring him places with me, because he's always tracking, howling if he smelled something good, on edge, etc. I have mostly taught him to relax in the house, but once he's outside his nose hits the ground in his ears turn off.
So yeah, I just don't know. In his foster home, he had two other dogs to play with in a fenced in yard, and I just keep imagining that wall he obviously loves me, and I love him, that he is better suited for either someone really active who runs or hikes or a family with other dogs that he can run around with.
I'm just not sure what to do. I know this will probably be a divisive thread and I might get down voted to hell. I feel so incredibly guilty even thinking about giving him back to the rescue. 

HW 497 SW 440 CW 346 GW 210 Height: 6'1"
SURGERY DATE Sept 2023
I started this process November 2022 and lost 60 pounds in 10 months leading up to my surgery. I have since gone on to lose about 90 pounds since surgery but have been plateauing since early March. I've increased my exercise a bit, have tightened up my diet and still am not seeing any loss. I understand plateauing is part of the process but since I still have another 140 to go, I want to start seeing progress again. Anybody have tips on breaking through plateau? I know there are tons of plateau posts but wanted to post my specific info to see if anyone can see where I could make changes. Diet and exercise below.
(EXERCISE) 30 minute brisk walk first thing in morning
Breakfast: 1 egg 20 oz water
Mid morning: Premier Protein
Lunch: 2oz meat (either chicken breast or turkey usually), 1 tablespoon of cottage cheese 20 oz water
(EXERCISE) .5 mile walk during lunch break
Snack: 1/3 cup lightly salted almonds, premier protein
Dinner: 2oz meat, 1/3 cup of veggie (usually broccoli or cauliflower) 20 oz water
(EXERCISE) 15-20 minutes of resistance band training
Total water throughout day is usually 60-80 oz
I take the bariatric multivitamin and calcium citrate.
I understand plateaus are part of the process but since I'm going on a 3 months now, it's starting to get super frustrating. Any place people can see where changes could be made? Thank you!
Edited to add the rest of my water.

What do you think is the reason why it is more effective?

Bodypump 129 is out to most instructors. What’s everyone’s thoughts…?
Personally, I LOVE!!! Miles better than 128 and 127. I had a soft spot for 126 - music and moves were awesome. 125/124 were meh, 123 was amazing and so was 122, 121, 120.
In the last 10 releases or so, this is my personal favourite.
Interestingly, this release focusses on pure strength training and progressive overload. I like how a lot of the tracks focus on increasing load or moving to a heavier option (chest and biceps for example) to maximise muscle hypertrophy. Raegan even mentions maximising hypertrophy before the biceps track - this is a great focus as previously it’s been functional stuff yawn.
My breakdown:

1. Warm up - okay song; not the best. love the integrated moves between upper and lower.
2. Squats - probably my least favourite working track. Quite fast, music wasn’t incredible. But boy did it burn. Be careful keep weight lower than usual.
3. Chest - love love love the music and love the plate combo and then the burnout with the barbell.
4. Back - love love love the offset deadlift, and a myriad of exercises to blast your lats, traps, erectors, hamstrings, everything !!
5. Triceps - cool vibey song. Love the mixture of barbell work, plate work and bodyweight.
6. Biceps - vibey and love the feel of the song.. and it’s Rihanna so obviously it’s great ;)
7. Lunges - love love love the song. Super upbeat and gets you through the endurance of pulses!
8. Shoulders - love the song again!!! And the mac raise is back !! Proper shoulder burn.
9. Core - a lot longer than usual! Lots of integrated core stuff instead or just crunches with a really cool song.
10. Cool-down - very nice :)

Overall, i thoroughly enjoyed. Amazing music, real authentic bodypump vibe.
What does everyone else think??

I've been in the corporate world for about 8 years. I've observed and digested like a horse pill the same jargon over and over. "We're a family!" "Culture is important to us!" "Our benefits are unmatched!"
I'm here to say, enough.
I don't give a fuck about your wellness programs. I don't need a cake for my birthday or recognition of it, you're not my family. I don't want the pizza party or food truck, I'd rather eat at home. The team building exercises and training PowerPoints are a waste of my time and yours too. Oh, and you can even spare me the $200 after 5 years of service, if I even stay here that long. You offer no benefit to me that I could want more than my medical coverage and paycheck. Hell - you don't even need to smile, just give me work.
I don't care about it....YOU don't care about it. So let's just stop. We both know it's a facade.
I'm here for a paycheck and you're here to make sure I keep pumping out the numbers you need. Let's just cut the bs and keep it that way. I somehow have a life outside of these 10 hour workdays.
My new ideal workplace is somewhere I can clock in, work tirelessly under a dimly lit LED light of silence, speak to no one, and clock out.
Thanks,

Greetings!
We would like to continue with energy work.
In todays session, we are desirous of speaking about the vertical dimension of your body or that which would be understood as the anaerobic or 'without oxygen.'
Firstly, we ask the rhetorical: Why did the Monks and Yogi's live in the mountains?
We of J believe the monks and yogi's lived in the mountains to live in crisp, oxygen depleted air. We also believe they lived in mountains due to how prana moves through mountainous environments.
The closest low-land air ever comes to being crisp would be in your harsh winters where temperatures are below freezing.
Within an environment that has a severe lack of oxygen, breathing is something you do entirely manually to keep yourself from constantly fainting or tripping, each breath in-fact is a trip through the anaerobic system. Monks spend years learning how to not space out in a most literal sense lest they die of carbon dioxide poisoning.
Each breath, however small or large, supplies the monk with aerobic potential which he utilizes to keep himself awake and aware of what is happening in the world - this builds a positive charge.
To be willing to partake in the world of the living, requires typically more positive energy than negative, which many may understand as work ethic in your culture.
Breathing exercises for working monks revolved around washing dishes, cleaning and tidying, praying and a variety of other physical labors that went from as intensive as running around everywhere and chopping trees, to as relaxing as learning how to see different colours or floating in the air (levitation).
With aerobic potential or positive charge, we of J think anything as fantastical as your movie and cartoon depictions of super-powers is possible. However, harnessing aerobic breathing is very difficult because in the low-lands, oxygen is usually so abundant that one does not realize how each breath vitalizes the body and in which areas.
Anaerobic Potential:
However, we of J believe there is an entirely different side to the body that does not rely on oxygen at all. We also believe many confuse this energy system as the array of pains and pleasures they feel going through life, such as breaking an arm, going through a break up, fulfillment or even profound states of satori.
We of J believe that much of human experience in-fact is centered around the anaerobic side of your mind/body.
When oxygen is not required, things that would make you look as alike a superhero with oxygen would then seem childish when done without oxygen.
We of J believe that most spiritual work asks one to focus on anaerobic contractions of focus and in bolstering the strength of this muscle, one can navigate your planet with great freedom.
The anaerobic system works within deeper structures of the central nervous system, it is hard to feel but without being unconscious, yet if one can experience this nervous system entirely with will power alone through dedicated meditative practice, that same entity will be able to traverse the empty space not only within themselves but the Universe itself.
For many, the anaerobic nervous system and its corresponding contractions are 'autonomic.' Meditators train for many years but usually in good environmental conditions, to gain mastery over the centers of the body that do not require oxygen to manipulate. In doing so, it becomes possible to create whichever hormone one so desires merely by stimulating the gland directly.
In yoga, beginners must learn a set of muscular contractions, learning all these muscular contractions would take some many years, but students of yoga plan on living hundreds of years so they usually do not mind.
The first muscular contraction is to liberate or free sexual energy which is the pelvic floor lift which we explained a few sessions back. This lift prepares the anaerobic system for blood-flow.
The final muscular contraction is to find the Dao in thinking hard and softly to move consciousness into hyperspace, this works the entire throat chakra which humans would understand as the default mode network.
All the contractions in the middle are what entities would term their life story or most vivid experiences of life, which settle automatically between the lower and upper spine.
In mastering all anaerobic contractions to generate higher experience, the Yogi may undergo death and rebirth to continue his training in a newer, fitter body that can handle large quantities of life-force.
In doing these exercises for hundreds of years more, one realizes that all is Thought, and balancing thinking and energy (relaxation) is the aim of the Simulation.
The Dao of Thinking:
Thinking is a balancing act, humans swing in a variety of different ways, but it is always a back and forth of the left and right hemisphere. To find the Dao or Middle, is to find the point where one is both thinking in a relaxed form and in a tense form such that one feels a sense of rising or lifting.
This is done correctly when one feels their head vibrating or 'tensing.'
As one familiarizes themselves with this contraction, a sense of yawning may come over you, it is important to not waste the energy, so it is better to hold the yawn in and use it for something more profound.
One will then contract all their thinking potential at the same time, which you may have done at a young age when you had a deep sense of doom come over you or felt profoundly excited and time started moving very slowly.
By contracting thinking potential all at once but with the anaerobic system, we can effect the pineal gland piezoelectrically and begin to sync with the magnetic environment around us.
Drugs and the Anaerobic Nervous System:
We of J believe this nervous-system is very hard to feel in your world due to environmental issues which include wifi among other things.
Boomers, as your world terms them, are quite familiar with this nervous-system and very much struggle using your technology because it was simply not necessary to think so deeply about life such that it required dexterous hands and a quick left and right hemisphere.
Losing feeling of this nervous-system completely causes suicidal thoughts and depression we believe, gaining feeling of this nervous-system awakens you to pains that you have equally been ignoring.
We of J hope that the drugs of your world may soon help the common man or woman make contact with their inner world.
For those who are very interested in this nervous system, we of J are currently working with our instrument such that he may explain how you can awaken it with will-power predominantly.
If you have any questions about the 'anaerobic nervous system' as we are calling it, please do ask.

So I'm 16 years old and I'm only allowed to go to the gym for 2 days a week. Full body split would be too tiring for me so I decided to use the uppelower split. Training legs is fine as I only do like 3 exercises, but training upper body is kind of difficult as I have to do much more exercises. I'm confused on what exercises to do to train my back. I heard doing rows gives a 3d back while doing pullups/pulldowns help increase back width. I can do 11-12 clean pull ups. So, should I do pull ups or lat pull downs? Any other tips would also be appreciated

Warm-Up Routines for Badminton Players
Effective warm-up routines are essential for badminton players to prevent injuries, enhance performance, and ensure that their bodies are prepared for the intense physical demands of the game. Here, we outline a comprehensive warm-up routine that includes general exercises for badminton players and sport-specific movements to get you ready for the court.
Why Warm-Up is Important
Warming up increases blood flow to muscles, improves flexibility, and primes the nervous system for the physical activity ahead. For badminton players, a well-structured warm-up helps in improving reaction times, agility, and overall performance on the court. Additionally, it reduces the risk of injuries such as strains, sprains, and muscle tears, which are common in high-intensity sports like badminton.
Components of a Good Warm-Up Routine
A thorough warm-up routine for badminton players should consist of the following components:

1. General Aerobic Exercise
2. Dynamic Stretching
3. Sport-Specific Drills
4. Mental Preparation

Let's break down each component in detail.
1. General Aerobic Exercise
Start with light aerobic exercises to increase your heart rate and blood flow to your muscles. This phase should last about 5-10 minutes and can include activities such as:
- Jogging: A light jog around the court or in place helps to gradually raise your heart rate. - Skipping Rope: This is particularly beneficial for badminton players as it mimics the quick, explosive movements required in the game. - Cycling: If you have access to a stationary bike, 5 minutes of moderate cycling can effectively warm up your lower body muscles.
2. Dynamic Stretching
Dynamic stretching involves moving parts of your body and gradually increasing reach, speed of movement, or both. It prepares the muscles and joints for the specific movements of badminton. Here are some dynamic stretches tailored for badminton players:
- Leg Swings: Stand on one leg and swing the other leg forward and backward, then side to side. This helps to loosen the hip flexors, hamstrings, and adductors. - Arm Circles: Extend your arms to the sides and make small circles, gradually increasing to larger circles. This warms up the shoulder joints, which are crucial for overhead shots. - Torso Twists: Stand with your feet shoulder-width apart and twist your torso from side to side, keeping your hips stable. This exercise warms up the core muscles and the lower back.
3. Sport-Specific Drills
After general aerobic exercises and dynamic stretching, move on to sport-specific drills. These drills should mimic the movements you'll be performing during the game, allowing your body to become accustomed to the intensity and types of movements required.
- Shadow Badminton: Without a shuttlecock, perform all the different shots like smashes, clears, drives, and drops as if you were playing a real game. This helps to warm up your muscles and joints while also focusing on footwork and technique. - Footwork Drills: Practice your footwork patterns such as the front-back movement, side-to-side shuffles, and the split-step. Good footwork is essential for reaching the shuttlecock efficiently. - Reaction Drills: Have a partner point in different directions, and you must react quickly and move accordingly. This enhances your reaction time and agility.
4. Mental Preparation
While physical preparation is critical, mental readiness is equally important. Take a few minutes to mentally prepare yourself for the game:
- Visualization: Visualize yourself executing perfect shots and winning points. Positive visualization can enhance performance and build confidence. - Deep Breathing: Practice deep breathing exercises to calm your nerves and focus your mind. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth.
Putting It All Together
Here’s a sample warm-up routine for badminton players:
1. General Aerobic Exercise (5-10 minutes) - 3 minutes of jogging or skipping rope - 2 minutes of cycling or brisk walking
2. Dynamic Stretching (5-10 minutes) - 1 minute of leg swings (30 seconds each leg) - 1 minute of arm circles (30 seconds forward, 30 seconds backward) - 1 minute of torso twists - 1 minute of lunges with a twist (30 seconds each side) - 1 minute of high knees or butt kicks
3. Sport-Specific Drills (10-15 minutes) - 5 minutes of shadow badminton - 5 minutes of footwork drills - 5 minutes of reaction drills
4. Mental Preparation (3-5 minutes) - 2 minutes of visualization - 1-2 minutes of deep breathing
Conclusion An effective warm-up routine is an essential part of the training regimen for badminton players. Incorporating a combination of general aerobic exercises, dynamic stretching, sport-specific drills, and mental preparation ensures that players are physically and mentally ready for the game. By following these exercises for badminton players, you can improve your performance, reduce the risk of injury, and enhance your overall enjoyment of the sport.

Hi!
My husband had an accident back in August 2020. This was that tiny patch we had in-between lockdowns in the UK. He was driving in his own lane, when other vehicle hit drivers side rear trying to switch lanes to avoid a van turning right and stopping in the lane. Insurance has already decided that this accident was fault of other driver.
Other driver initially wanted to repair outside of insurance. Then took 2 years for them to disclose the ID of the driver and hand over their dashcam footage which showed my husbands account of events were true - the other diver has initially tried to say someone else was driving and that he had moved to avoid an ambulance and that caused the accident... There was no ambulance.
Unfortunately the day of the accident, my husband is dislexic quite significantly. He tried to submit accident forms without my help (I was suffering badly from depression at the time so he was trying to lessen reliance on me during this time). And he ended up submitting claim not via his insurance but by a company on behalf. Top sponsor search on Google when he typed it in. Claim is submitted, we get courtesy car, and then no contact for 2 weeks. We then call and find out their cancelled the claim because we didn't reply to their email. It went to junk... They didn't even call us to tell us, just cancelled and left the courtesy car with us. So very strange!
This meant that our claim to the actual car insurance was 1 whole month later! From this date we had to pay excess for damage repair, and my husband did have a lot of pain in his shoulder. He had initially taken just 2 days off work (self employed double glazer) and the sort of man who works through pain, and also had no choice but to work as his last company went into liquidation that he subcontracted for (I ended up supporting all bills for several months) and he felt he couldn't take any time off.
Due to COVID rules, when we told them about his pain, he had to have physio and insurance dr - he didn't even think to book in GP as they were not doing in person appointments and didn't want to waste their time. His physio sessions were via zoom and he didn't actually see the insurance Dr until months after the accident when his injury was better. But he was still living in pain, just taking pain meds and sucking it up.
2 months after accident date he went to an ice hockey training session. He didn't do much, just skated and was mostly social to see the boys. And we did an escape room together literally the day before lockdown 2.0. which wasn't taxing, it was 1 room and clues were in places like opening a cupboard door or drawer, no height or hard to reach things.
We submitted a claim for whiplash for the initial injury and pain suffered. We did not stipulate any ongoing pain past 3 months because it has healed more and more as time went on and he did the physio exercises.
Other party had family members harass us online and message us, commenting we were frauds and criminals, on birthday posts for our own family and mother day posts. We had to file a police report and report to our insurance to ask them to stop. Which they did but one of them couldn't help but pop a message saying he was watching us every now and then.... Very creepy.
So the point we have been trying to make us that we have just had to crack on while my partner has been in pain, due to self employment. And it's taken nearly 4 years to get this claim to a court date because the other party has been dragging their feet! And only now have just submitted 'evidence' that we are fraudulently claiming whiplash because: not seen a Dr after the accident for basically 4/5 months (due to COVID and we did see the insurance physio and Dr for insurance after a time), he went to one hockey training session and one escape room.
Our legal team has advised now to try and drop it because the courts are now saying any claims from COVID era have no real proof of injury due to phone/zoom appointments. And if we go ahead and they say we have no case we will have to pay £££ legal fees.
Does anyone have any advice? We are happy to drop it, but we only wanted to claim for the initial injury and the 3 months he had to live in pain and still work because we had bills to pay. My business was also closed most of 2020 due to rules.
Thank you

And today I'm back to work for the first time. I would have taken this week off, but needed to be here for a conference we're having. I'm in IT, so there's not a lot of physical activity for my job, but sitting at my desk for a couple of hours this morning has caused a little more swelling than I'd like. I told my coworkers that have come by to say hi to not be surprised if they see me propping my leg up on my desk.
My story so far: I'm a 60 year old male that had ACL reconstruction on my left knee at 30 for a basketball injury. I rehabbed the knee to the point I was able to play again a year later, and promptly blew my right knee. Basketball became a distant memory at that point. I had more pain in my reconstructed knee, so I decided the left knee should be first for replacement.
With less than 20 months until retirement, I decided to use some of my sick leave and begin the process to getting my knees replaced. I'm honestly happy that I got it done at 60 instead of waiting for retirement. My recovery has been almost easy compared to some of the stories I've read in this helpful sub. I've always been a gym rat, and weight training has always been fun for me. My legs were very muscled when I went under the knife, and my goal was not to lose much strength at all.
Everyone's story is different, but this is mine so far. During the first week, I was able to ditch the oxi and the walker. I bought a cane, but never used it. My surgeon asked me to keep on taking the Celebrex and baby aspirin, and at this point I continued the Tylenol and a muscle relaxer at night.
Week two was pretty much the same as week one. I started using stairs but only with my non-surgical leg. I stretched more and did more exercises. I spent time with ice and elevation to keep the swelling down.
At the beginning of this week three, I started PT and started going to the gym again. My gait is actually better than it was with my old knee, because there's already less pain than my old "bone on bone" knee had. My wife says I'm walking without hunching which had become a bad habit before. I've started using stairs with both knees, and have gotten to 0 degrees straight and 95 degrees bent. Yesterday for the first time I was able to use an exercise bike at full rotation; albeit, with the seat height a little higher than normal. Before that, I was only using a stationary bike for stretching while rocking back and forth. I'm also doing leg presses at 60 pounds and table top squats along with other exercises.
My surgeon and PT tech have been super pleased with me, but I really think I owe them both a lot as they've both done a fantastic job with me. My surgery ran a couple of hours long, because she had to work at a lot of bone spurs, and also deal with my previous ACL surgery.
I'm looking forward to getting my right knee done in the middle of September, and am so happy I made the decision to get it done this year.

Looking for help, please! We’ve had our 6 month old Cavapoo for just over three weeks and we’re having some issues with her suddenly refusing the crate. After the first week, she was doing really well in the crate and would climb in on her own after we tossed treats in. She gets crated overnight and for 1-2 enforced naps a day. Suddenly, in the past 3 days she’s resisting the crate, and going back to basics of taking our time and providing treats hasn’t helped. She cries for usually less than a couple minutes.
Things we’re doing:
Providing treats at random in the crate so she associates good things
Providing treats and praise as we’re getting her ready to go in the crate, and moving her slowly towards climbing in.
Playing and training directly in front of the crate
We alternate staying quietly in the room and leaving her in our living room by herself
Crate is in a quiet spot, with a comfy bed and some toys, and has a cover
Tiring her out with play and exercise, and calming her before putting her in the crate
We’re not able to serve her meals in the crate as the contract with the breeder specifies free feeding for the first 2 months we have her and it doesn’t make sense to continually be moving her food and water in and out of the crate.
She’s sweet and docile and has bonded really well to us, but we need to be able to crate her and I don’t want to force her into the crate. Any suggestions for ways to make the crate or the process of crating easier?

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Context

A few days ago I had a pretty bad fall on my ankle (heel hook stayed in place, not the rest of my body). Of course I want to come back not much weaker (or maybe stronger?). But I need to put a plan in place and I have a few questions about it that I haven't found covered in this sub.
For more information, I'm lead climbing about 7A both indoors and outdoors and bouldering about 6C on training boards (KilteMoonboard). I usually do two lead climbing sessions and one (sometimes two) bouldering/spraywall session.

Questions

Hangboarding

For this section, I think there's already a lot of information on the sub about what kind of handboarding you could do, so I'll find what's more adapted for me.
However, I have not done any handboarding at all (apart from warm-up), how many sessions a week seems ok for you? I was thinking of doing a bit of activation every other day but only 2 real sessions, can I go to 3?

Arm Strengh

Any interesting exercises or resources? Thought about working more on locks off.

Core

I saw some post where people were saying training core was not necessarily really usefull, however in case of an injury is it interesting and how do you do it?
Was thinking about bar related exercises plus abs roller.

Contact strength

When I will be able to walk but not climb, is it usefull to go back to the gym and do a bit of pan gulich ? Should I do other kind of exercices before.

Flexibility

I've never done stretching but is it something interesting to keep my level?

Other

I don't know if I should add any other type of exercice (maybe shoulder centric things), if so I'd be glad to hear about it.
Thanks!

So, over the weekend I finally decided to bite the bullet and take part in my first Muay Thai interclub.
Long story short, I've been training Muay Thai for over 3 years now, initially started training just to to lose some weight. I was 152 kg when I first started and I'm now around 70kg.
I trained in Thailand for a month a couple of years back but no fights. Instead I launched a clothing brand that I'm building up and thought I speak about Muay Thai so much so why not jump in myself.
I did a full write up here including the full video of my interclub: https://gymnasty.world/blogs/news/first-muay-thai-interclub-experience
Well aware of what I need to work on but this is just to show those that are considering competing that they can. I'm only 5ft3 so I'm always at a disadvantage but I always try and make it into a positive. It's all a learning experience and you can't pick and choose your opponents.
For those who'd rather not leave reddit, I'm dropping the full blog here:
Video: https://youtu.be/4NHImbqMJWc?si=I0V6xiPOKdOETmoa
After training Muay Thai for around three years, I finally decided to step into the ring.
On the 19th of May, 2024 I took part in my first inter club. Quite a big leap for me after losing over 88kg in weight, it was time to really put myself to the test.

My Training over the years

For over 3 years now I have trained consistently and had little breaks here and there. Even when I’m having a break, I’m not really having a break, I’m still doing some form of training or exercise.
I’ve always trained as though I’m going to compete, even though when I first started, I had no visions of actually competing. It was all just for fitness in the start.
Throughout consistent training and just naturally getting better, the goals had shifted.
First I just wanted to get fit, and I did. Then I wanted to start a business to inspire others to take up Muay Thai or martial arts training in general. I launched GYM NASTY.
So, what’s the new goal?
Well, it’s to have GYM NASTY shorts be worn in a fight at Rajadamnern or Lumpini, inspiring people along the way.
Now I’ve lost over 88kg in weight, my injuries had been all cleared. I took it upon myself to start taking my training a bit more seriously.

Training for a Muay Thai Interclub

It might sound a bit excessive but I was training for my Muay Thai interclub like it was an actual fight.
Running before pads and sparring, weights, strength and conditioning. To be fair this is how I usually train, but I wanted to get in the right mindset and prepare as best as I could so I stepped up the intensity a little bit more. There’s no point signing up if your head isn’t fully focussed on competing.
I didn’t focus on anything specifically but I upped my running and skipping to help with footwork, cardio and conditioning.

The day of my Interclub

On the day of my interclub I weighed myself again, only to find out that I was .8kg lighter than I had entered. I wasn’t too fussed about this, I spar a lot of bigger and taller opponents quite regularly. Being 5ft3 it’s something I’ve had to get used to over the years.
The interclub was held at Kiatphontip in Leeds, a very highly respected gym around the world, especially in the UK Muay Thai scene.
Believe it or not, I actually knew who my opponent was as he’d spoken to me through GYM NASTY before and had shown a lot of support for my journey so it was really nice to share my first interclub with him.
I had warmed up around the ring ready to go in, I felt quite sharp and very energetic. Wasn’t nervous at all which came as a surprise.
Once I’d stepped in the ring my mind went blank, it felt as though I’d just gone into auto pilot and everything was just going at 1,000 mph.

My first interclub

It was such a good feeling to finally get in the ring and compete. After training for over 3 years, it’s nice to see what level I’m at.
With it being my first time competing, I didn’t fully expect my mind to go as blank as it did. I kind of zoned out and could only hear faint voices from my coaches.
In the second round I relaxed a bit more and felt more comfortable. I wasn’t throwing as many fancy techniques as I usually experiment with in sparring, I was just trying to keep it basic without using too much energy.
It just goes to show, you definitely do fight how you train. Even though I wasn’t fully comfortable, I resorted to what I knew best and just kept it basic without trying risky techniques.
My first interclub was a really good experience, I wasn’t really worried at all and I handled it really well. I spent some time speaking with fighters and reading people’s interclub experiences online, just to get a feel of what I was letting myself in for.
Having competed now I can say it’s one of the best things I’ve ever done and I can’t wait to fight again.
If you’re considering competing and it’s your first time, here are some of my key takeaways.

• Focus on cardio: Your adrenalin is going to kick in and sap your energy. It’s a bit more intense than usual sparring.
• Don’t worry: Everything is safe and controlled, you’re not meant to be putting all of your power into your shots.
• Enjoy the experience: Take everything in, once you’re settled start to enjoy it and have some fun.
• Warm up beforehand: Make sure you’re warmed up and you feel loose. You don’t want to cause yourself every injuries.
• Listen to your coaches: They’re there to help you, they will see things that you can’t see when you’re in there so make sure you keep an ear out for your corner once you’re settled.

What’s next for me competing?

Well, now I’ve got a taste for it, I most definitely want to go again.
I plan on competing in a few more interclubs this year to gain more experience and hopefully move up to fighting different classes.