From 4 weeks to 5 weeks I’ve been more consistent with physio and walking. But I’m still taking rest days as they are important. If the hip aches too much from the day before, I take a day off exercise.

I’ve started really focusing on the isolation of the muscles, in the step ups on the Areobic Step. Going slowly up and slowly down, controlled. My goodness my hip feels it. Really targets those glutes and quadriceps, and hamstrings (I confess I don’t have much feeling at the moment in the hamstrings) I think it’s where the muscles are held and have lost some sensation.

• 

Grateful I bought an aerobic step, it’s so handy to have your own equipment at home.

I always get Piriformis and Sciatica Pain and Lower Back Pain, so to tackle this I’m doing my most hated exercise which is the clamshell ones. But this will tone, tighten and lift the leg, all while helping to relieve back and sciatic pains. Small lifts and very controlled holds for a few seconds.

Clam raise I will add is barely raising, it’s not about how high, more can 6ou raise it and hold, in a controlled manner. So if only a few centimetres that’s perfectly fine, form over height every time.

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Focus on your form to get the most out of these exercises. I hate them, but I see merit in doing them. For now I use a pillow between knees to stop hip dropping.

Once more an excellent exercise for Glutes, and Quadriceps, and your core stability are the Sit to Squats, small controlled movements, (don’t actually sit, to work legs harder) but this will also help balance, and improve back strength too, which I definitely need.

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Make sure you start at a height that doesn’t affect the 90degree rule

• 

Scar update, looking neat and healed well. It’s itchy at times and can sting too sometimes, but overall really pleased.

Pains are becoming more apparent now, like deep groin pain when inflammation flares up. And deep thigh (end of stem pain) thankfully all can be eased with rest, tramadol and hot water bottles.

#ADGIFTED Back again trying to distract and occupy myself with decent reads, and new authors found. All opinions are my own.

• 

THE ABBERLEY BEACH MURDERS by D. E. White

• 

THE ELECTRIFYING NEWEST NOVEL STARRING DETECTIVE DOVE MILSON.

Four dead. One clinging to life.
Are they tragic accidents or is someone out to kill?

Detective Dove Milson is called out to a gruesome scene under the pier: four bodies floating in a flooded escape room. What really happened after midnight in room 6?

Then Dove discovers one of the dead was a person of interest in a cold case involving Olympian in-the-making Mickey Delaney. She was left for dead in an abandoned quarry and has been in a coma for five years.

What’s the connection between these cases and do they have anything to do with the attacks on the beach?

One thing is clear.

Dove’s in a dangerous game of cat and mouse and only one of them will escape with their life.

Perfect for fans of Cara Hunter, K.L. Slater, Robert Bryndza, Helen Fields and Angela Marsons.

WHAT READERS ARE SAYING ABOUT D.E. WHITE:

“This mystery thriller novel is wrapped in loads of sinister suspense and will have you clambering to the edge of your seat . . . full of twists and turns you would never expect!” The Daily Mirror, on Glass Dolls

⭐️⭐️⭐️⭐️⭐️ “What a rollercoaster of a book!” Jacqueline

“I couldn’t stop reading, I had to know what happened next!” Amy

⭐️⭐️⭐️⭐️⭐️ “A very strong plot with twists and turns to keep you guessing along the way.” Michelle

⭐️⭐️⭐️⭐️⭐️ “Incredibly well-written with so many twists I finished it in less than a day.” Alyce

⭐️⭐️⭐️⭐️⭐️ “Without doubt this is the best thriller I have read this year so far.” Barbara

“A perfect read for a cold winter night. Just don’t expect to be able to put it down!” Victoria Dowd, award-winning author of The Smart Woman’s Guide to Murder

“Another cracker of a book.” Aileen G.

“I was kept guessing all the way through. Gripping so gripping you won’t put it down.” ⭐⭐⭐⭐⭐ Booklover BEV

“Thoroughly enjoyed this!” Nerys R.

DETECTIVE DOVE MILSON SERIES
Book 1: GLASS DOLLS
Book 2: THE ICE DAUGHTERS
Book 3: THE ABBERLEY BEACH MURDERS

• 

ABOUT THE AUTHOR

D. E. WHITE
Daisy White started writing fifteen years ago, scribbling ideas on napkins at work on the night shift. After various jobs, including working as cabin crew, in a hospital, a supermarket, and as a 999 call handler for the ambulance service, she began writing full time in 2018.
She writes cosy crime as Daisy White, including the Amazon bestselling RUBY BAKER MYSTERIES (Joffe Books), and psychological thrillers as D.E. White; REMEMBER ME and THE FORGOTTEN CHILD (HarperCollins).
Her latest book, THE FORGOTTEN CHILD, was released on kindle, audiobook and paperback in October 2019, and charted at number 15 in the US Amazon Kindle Top 100. It has been described as ‘…an explosive gangland thriller.’
Daisy’s new police procedural, GLASS DOLLS, featuring DC Dove Wilson, was published by Joffe Books in 2020. She is also working on a new cosy crime series and another standalone psychological thriller.
Rep’d by Lina Langlee at the Kate Nash Literary Agency.
BOOKS BY D. E. WHITE
DETECTIVE RUBY BAKER SERIES:
• BEFORE I LEFT
• BEFORE I FOUND YOU
• BEFORE I TRUST YOU
DOVE MILSON SERIES:
• GLASS DOLLS
• THE ICE DAUGHTERS
• THE ABBERLEY BEACH MURDERS
FOLLOW D. E. WHITE ON
AUTHOR WEBSITE
FACEBOOK
TWITTER
INSTAGRAM
GOODREADS

MY REVIEW I hate escape rooms they give me high anxiety, and reading this reinforced that feeling. Feeling trapped along with the victims, the adrenaline pumping, and fear rising!! but oh my god it’s tense, exciting, nerve wrecking and what a ride!! Holy moly of a page turner, and I just wanted to discuss it with everyone who would listen. I wish these were TV films or series at times as I can visualize this on TV. Real game of cat and mouse, will keep you guessing and turning those pages. Fast paced and made my heart race reading it.

There is something so lovely about just getting outside to clear the mind. Never before has it been so apparent that I’m happier outside in the countryside.

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I swear there is a deer there! Just hiding a bit.

First little decline and incline walking with 1 crutch. I can certainly feel it on the outer hip. So just a small walk, sit down and contemplate life, listening to the subdued birdsong, feeling soft gentle raindrops and feeling lucky to feel them, while acknowledging those that no longer can.

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Can’t say I’m not sad or have finished crying, as that would be a lie. But I like to come here to honour and think about her, in a more peaceful way. I do feel soothed with nature, enjoying the simplest of sights, the insects, the birds, and squirrels are all a new delight I truly appreciate, and I make sure I enjoy them all the more, being thankful I can.

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Deer off in the distance.

When stuck indoors I am grateful for the routine of Physiotherapy, as that too focuses the mind as best as it can, while also wearing me out, so when I’m at rest I’m exhausted and more likely to sleep. It’s in our downtime our greatest sorrow comes out, so I will be using everything to distract myself for now.