Archive | August, 2012

Working out while injured

29 Aug

Realizing it won’t just be a couple days off my foot, I needed to do something… anything. So today I decided to try. It’s a pretty simple workout, just using what I had at home. I was mainly testing it out seeing what I could do. The increase of blood flow/movement def. made my foot hurt more so next time I’ll time my pain medicine better but it felt good to move around at least a little bit– now back to ice and elevation.

Side note: I had cereal for breakfast (I need to make more mini-quiche but the cooking thing is hard when I can’t hold things and my crutches) before my MRI and then had a protein shake before my workout. Chicken and green beans are waiting in the fridge.

Here’s the workout I did:

20 crunches with dumbbell- arms extended, feet up on couch
20 skull crushers with dumbbell
20 reverse crunch (crossed bad foot over good)
20 crunches
20 push-ups on knees
20 seated bicep curls
**2 sets

20 leg circles/leg (I was sitting with my legs extended straight in front of me, lift one leg at a time and move it in small circles off the floor, you can also do it sitting in a straddle to work different muscles)

15 straddle leg circles/leg
20 seated tricep dips (this stretched more than really worked since it was just my upper body moving but it felt good)
**1 set

15 lateral shoulder raises
20 oblique crunches/side (for this I had to play with where to put my legs instead of just curling them both on top of each other but made it work by basically keeping the bottom leg straighter and the top leg holding itself in the curled position)
**2 sets

I was moving slower than normal (obviously) but I also think it’s in part needing to get used to the different way of working out. Some friends have sent me a couple different workouts tailored for injured athletes so I’ll keep taking different things from different workouts and keep you updated! I still think the biggest thing will be eating clean, which hasn’t been my strong point since moving home.

Bad News

27 Aug

Well, I went back to the doctor today and found out that I fractured a bone in my foot. I’m going to an orthopedic surgeon tomorrow for a consult and just praying it’s only a fracture and nothing worse! Either way it means no weight bearing for awhile. Guess it’s time to get creative with some workouts since wedding is two months from today (aside from the whole I’ve never been good at sitting still thing…)

As I get into the swing of things and come up with some ideas I’ll keep you posted. In the mean time, I know some of my followers are trainers so any non weight bearing ideas you can throw out would be greatly appreciated!

Ready for fall?

26 Aug

Since I’m pretty much stuck elevating and icing my foot, I’ve been looking for new recipes to try and realized how excited I am for fall! Sure I get my man back and our wedding in October but I’ve always loved fall. Football season, perfect weather, and apple cider by bonfires… plus those delicious pumpkin lattes (which are more a dessert than a coffee)

All of this because I found this recipe I want to try for a clean baked oatmeal from Oxygen magazine. Of course with gluten free oats…

Here’s the link with nutrition info: http://oxygenmag.com/Nutrition/Articles/Baked-Pumpkin-Spice-Oatmeal.aspx

Here’s the recipe with my minor tweaks per usual:

1/2 cup Bob’s Red Mill Gluten-Free oats (that’s just what I buy)
1 cup water
1/4 cup pumpkin puree (or baby food, which I think I’m going to try to find… whichever is pure pumpkin)
2 tbsp nonfat cottage cheese
1/4 tsp baking powder
Dash sea salt
1/4 tsp cinnamon
1/2 tsp vanilla
1/8 tsp allspice (I may try it with nutmeg too)

  1. Preheat oven to 350°F.
  2. Combine all ingredients in an oven-proof bowl. Stir to mix thoroughly.
  3. Place in oven and let bake for 30 minutes. Remove and serve

**This is their picture, I’ll post my own when I try it

Image

 

What are some of your favorite fall recipes??

Oops…

25 Aug

I’d love to write a post and tell you I was great and got all my workouts in while I was abroad but… the truth is, I’m on crutches. Long story incredibly short, my leg gave out and I rolled my foot both in and down and am now on crutches and in a brace so I’ll keep posting recipes but probably won’t be getting in a lot of workouts in for another week or so. :-/ I’ll keep up abs and things I can do seated but until I can get into my doctor (as opposed to the ER I went to) it’ll be very low key.

That being said, my trip was wonderful! It was so great seeing future hubby and, in a weird way, the foot injury made it so we just hung out by the pool and enjoyed just spending some down time together which was the first in a very long time.

 

 

Arms and tweaked recipes

18 Aug

Happy Saturday! I leave tomorrow night for my next trip to see future hubby (yay!) so no promises on the next post for a week or so…

Today I went to the gym and did arms with some abs. It was a little bit of everything since tomorrow I’ll get in cardio before my flight and then it’ll be a couple days until I can see a gym again. I also made those mini-quiche again but with a couple changes I’ll put at the bottom of this post.

I’ll post the workout but first random gym etiquette comment/question: Guys, does grunting etc really help you lift? There’s a certain gym member who, I swear, every time he lifts makes me concerned he’s having a heart attack. Aside from it being distracting he then drops the weights when he’s done so, the whole nine yards. I keep my music pretty loud on my iPod and I can hear him clearly through it. What do you think? Against gym etiquette or just someone who needs to vent at the gym?

Okay, I digress, the arm workout:

20 bicep curls

20 dumbbell rows

20 overhead tricep extensions

15 lateral to front shoulder raises

*2 sets

20 hammer bicep curls

12 lateral shoulder raises with hands turned down (palms back instead of forward)

8 pull-ups on assisted machine

20 tricep dips

*2 sets

12 single arm cable flys (R arm)

12 reverse single arm cable flys (R arm)

8 bicep curls with heavier weight

12 flys (L arm)

12 reverse flys (L arm)

8 bicep curls

**I was rotating into the cables so I did one arm at a time, in between the next sets I did crunches on the incline with a weight plate. I did 2 sets of each fly/arm and then finished with some abs and stretching.

 

For the quiche… I used the same recipe as: https://fitandbusy.wordpress.com/2012/07/31/mini-quiche/

But instead of 12, I had 8 pieces of turkey bacon which I pre-cooked and mixed into the egg mixture before baking. I liked it better actually and since it was less bacon, it had less calories and less fat. I also did 1/2 C whole milk and 1/2 C 1% milk but that was just for personal taste. They’re great to freeze and reheat later (the bacon mixed in instead of wrapped was also easier to reheat evenly)

“Light” Leg workout

16 Aug

So yesterday I ended up just running errands and getting a short walk in but today I made it back to the gym! I did a light leg workout and then 15 min on a stationary bike, so it took 45 min. Afterwards I had yogurt and half a gluten-free English muffin with peanut butter and cinnamon on it. (For those eating GF, I just found them today at Whole Foods, they’re pretty good!)

Here’s the workout after a 5 min warm-up:

24 walking lunges

12 single leg dead-lifts/leg

30 side lunges with weight plate

20 squats on Bosu

*3 sets

15 hamstring curls on medicine ball

15 leg pull-ins on medicine ball

20 v-ups passing the ball from legs to hands with each “v-up”

30 crunches on medicine ball

15 hamstring curls

15 leg pull-ins

Then I did the 15 on a bike and stretched out.

Back home

15 Aug

It has been a crazy past couple of weeks! We went to Vermont for my brother’s wedding, which was a ton of fun, but ended up being stuck there a couple extra days while Delta worked out a computer issue on the plane. Not the end of the world, we did get to go do some touristy things, just meant I flew to MN just to get on a plane 24 hours later to go to OK. Finally home safe and sound but leaving again on Sunday to visit future hubby!

In OK I was pretty good, worked out the first 3 days I was there, took off the last one. Unfortunately somewhere in all the traveling I picked up a sinus infection so the past two days at home I haven’t made it to the gym. I might try today since it’s the first day without a headache but will be a light workout if I make it. It made me think though, so many times I hear people either not workout because of the start of a cold or go and do a full intensity workout. My thoughts, for what they’re worth, are this…

At the beginning of a head cold etc, going to the gym for a LIGHT workout can boost your immune system enough to break through the cold (Which for the record, I did try). I emphasize light because hard workouts do initially drop your immune system function, so if you’re sick and go all out it could have a negative effect on being able to push through that cold. But if you’re already sniffling on the couch or coughing up a lung, do everyone a favor and please stay home, there are enough germs around the gym 🙂

**Side note: those are just my thoughts, you know your body. If even after a light workout with a cold you’re stuck on the couch for a week, maybe just stick with a walk around the block.