Yesterday the surgeon said the MRI didn’t show any tears (yay!) but there was some swelling and a couple spots that showed injury so crutches for another week and then slowly weaning off them. I’ll still be in the boot for another 3 weeks or so but as long as all goes as planned I’ll be good to go for my wedding 🙂 Which is a big relief.
Today my mom helped me make breakfast so I had my normal 3 egg whites scrambled with an egg, some watermelon, and coffee. For lunch one of my friends is bringing over Panera so I got the Fuji Apple Salad without the cheese (480 Cal). It’s higher in Sodium (560, the limit should be 2300) and Fat (28 g…based on a 2500 Cal diet, 50-70 g should be your total/day) than is ideal but for eating out, not too bad. I found those limits at Mayo and Cleveland Clinic: http://my.clevelandclinic.org/healthy_living/weight_control/hic_reducing_fat_intake.aspx
My workout for today used more resistance bands than the past few to simulate the resistance in both directions (extension and flexion) like a cable.
20 hip extensions with ankle weight on good leg
15 “Fire Hydrants” with ankle weight Video: Fire Hydrants
15 Straddle circles/leg with ankle weight
**3 sets
20 bicep curls with exercise bands
15 lateral shoulder raises with bands (hands turned down)
15 front shoulder raises with bands
**2 sets — remember different colors in the bands are different weights but you can always use more than one to reach the resistance you need
15 single leg quad extensions/leg with ankle weight (I sat at the edge of the chair and kicked my legs out in the same motion as on a machine)
30 crunches with legs up
30 reverse crunches
15 quad extensions/leg
20 leg lifts
I moved relatively quickly through it so felt a little better than I had after the first workout. I’ll still be very thankful when I don’t have to use the crutches and keep weight completely off my foot.
You’re a freaking rockstar! Gotta love people who will power through injuries like this. Keep up the good work!
Great committment, love your style!! Are you training for something specific???
Thank you! In the big picture I’m training for fitness modeling/competition but due to life circumstances that’s a long time out. Right now it’s all about feeling like I’m the best version of myself I can be 🙂
Well good luck with it….
Ii guess the best answer is we’re moving to Japan in November and I never want to miss out on anything because I’m not physically capable. The modeling is something I enjoy but fitness is more than that 🙂 sorry I rushed through my response earlier!