Tag Archives: ankle injury

Hey September…where’d you come from?

17 Sep

So, I don’t know where August went but it seems like I looked up and it was gone and I haven’t written anything in a month! We had some unexpected travel last month which threw off my sense of timing but things are starting to settle back in now πŸ™‚

I’ve been at my new job just over a month now and so far really like it. It’s challenging but I’m always on the go and learning a lot so I think after a month that’s all I can ask for. As of last week I’m settling into my 3 days a week schedule (I don’t know how most of you work 5 days a week… I love my 13 hour shifts) and hopefully that means on days off like this I can get back to writing again.

Hubby was gone most of August which meant my exercise was mainly taking Maia on her walks. She’s gottenΒ  a lot better about pulling and I like to think she’s fully “adopted us” by now. But, she’s still a big dog which means I try to take her on at least three 20 min walks a day… there’s my hour of workout time. The past week I have been able to do more at home workouts so between that and physical therapy twice a week I’ve hardly been sedentary, just haven’t had a lot of strength workouts to post :-/ I am going to start using my crockpot more again since I’m on the 12 hour shifts now so look for those recipes this fall!

Other than that, we’ve finally got a contract on a house so hopefully we’ll be moving out of the apartment and Maia will have a yard by the end of November! We’re just settling into the new pace of both of our new jobs and life together back in the states. How was August for you? Any big news for the fall?

ImageMy “lap dog” πŸ˜‰

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Treadmills and Triceps

6 Aug

I did it! I ran 5 min without pain!! For those of you who haven’t been following… ever since my ankle injury, this is a big deal. It was at a slow pace on a treadmill and it did irritate it but, that’s huge progress!

Okay, victory dance done… Aside from my 10 min on the treadmill I did triceps and chest today, it had been awhile so I suspect I’ll be hurting tomorrow but it’s a good hurt πŸ˜‰

Triceps and Chest:

3 sets:

  • 12 Cable Flyes
  • 12 Overhead Tricep Extension
  • 15 Tricep Dips

3 sets:

3 sets:

  • 12 bench press

3 sets:

  • 2 of 12, 1 of 20 tricep rope pull downs

Finished with a gentle 5 min on elliptical and stretching. Have you accomplished any personal goals or PRs lately??

Image

You’re better*** not my image, sorry for the grammar πŸ™‚

August, I’ve been waiting for you!

3 Aug

It’s August! Which means my personal deadline to start getting serious and back into everything again has come, and I’m really excited about looking at it as a fresh start for my new goals. Here are the goals:

1. Workouts at least 4 times a week
2. Less wine, more water
3. As always, eat cleaner

Good news to start out the month? I went to follow up with my ankle doctor and he was pleased that I’m making progress so he prescribed another 2 months of physical therapy and says he doesn’t see any reason why I shouldn’t fully recover. Sounds like my surgery 6 years ago did the job a little too well and now I have scar tissue built up. When I re-sprained it about a year ago there wasn’t the “normal” give it should have had and now that scar tissue is causing my problems. I am really excited that we might finally have this figured out and I’m just keeping my fingers crossed that I continue the forward movement πŸ™‚

Finally for the new month… I don’t know why but I had been itching to change things up (because we don’t have enough changes in our life right now??) and for a couple weeks, maybe longer, I’d mentioned wondering what I would look like with darker hair. Β I guess I just wanted something fun. The results are in:

Image

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“It’s the PG version of Crack”

20 Jul

…Exercise that is. These are the things that come up during my physical therapy sessions twice a week. I am a firm believer that you need to enjoy going to physical therapy, or at least feel like they’re on the same page with you, so I always look for a sports medicine place. So far, I am FINALLY seeing progress and love my PT–is that weird? They’re trying some new things and they explain to me why they’re doing what they are.

But, I’ve learned some things that I think I should pass on. For starters…

1. I’ve been doing stiff-leg deadlifts wrong for YEARS. The simplest way I can describe the change is you should feel a stretch in your hamstrings when your hands are just below your knees to mid-shin. If you don’t, keeping your knees slightly bent and back straight, think about pushing your butt back. I was always just going basically all the way to my toes and bending at the waist instead of pushing my hips back.

Deadlift video

2. My squats were jacked up too. But that was more from favoring my ankle and compensating from the injury the past year. If you ask it to, your body will find a way to do what you’re pushing it to do. Which can be a great thing but can be a harmful thing (like when you jack up your alignment from finding ways to compensate…)

**I do not have the rights to this photo

**I do not have the rights to this photo

Moral of the story? I’ve worked with a lot of trainers, one of who taught me the deadlifts and multiple who never caught the incorrect form, so be careful! And do your own research, if something doesn’t feel right keep asking until you get an answer that seems correct. I’d asked a couple different times because my “old way” always kind of hurt my back, I should have paid more attention to what my body was telling me. Writing it out makes it seem very common sense but I’d been doing it that way since high school and once you’re in a habit, you just don’t really think about doing it with a different form.

Have you ever found something out that completely changed the way you did exercises?

Doctors and Such

13 Jun

I’m heading to a new ankle doctor today and really hope he can either find a better solution or that by some miracle we can get everything scheduled around my starting my new job July 8 (I got an ER position at a hospital in DC that I am SO excited about!). I’ve obviously still been working out etc but I’m so tired of feeling held back, even just when hubby and I want to go for a hike- heck sometimes just a walk- we have to plan for the fact that I wouldn’t be able to go all that long without it really starting to hurt. I’m ready to be my old self again so please send some prayers/happy thoughts/whatever your beliefs are my way today πŸ™‚

Turkey Meatballs and MRI results

25 Feb

Happy Monday!

Monday

Yesterday we got some exciting news about hubby’s career with USMC so I wanted to make sure that we ate/did what he wanted to celebrate. Which turned into a carb loaded cheat day for me πŸ˜‰ On the plus side, I made the “Jamie Eason Turkey Meatloaf Muffins” but made a couple changes so we could use them as meatballs for the pasta (it was quinoa pasta to be fair) last night. I normally make a bunch of these and keep them around for snacks, they’re very filling and tasty!

…I also don’t have a real oven so since I had to use a smaller pan I made a smaller batch but we still ended up with HUGH meatballs. I was kind of nervous hubby wouldn’t like them but he did so it’s definitely a recipe I’ll be continuing to make. For the smaller recipe you’ll need:

  • 1.25 lb ground turkey (For those on Oki who haven’t found it, this is in the frozen foods section)
  • 2 egg whites
  • 1/2-3/4C quick cooking oats (For GF cooking I use Bob’s Red Mill Gluten Free oats)
  • 1/4 tsp cumin
  • 1/4 tsp thyme
  • 1.5 tsp ground mustard
  • 1.5 tsp cayenne pepper
  • 1.5 tsp black pepper
  • 1/2 tsp salt
  • 2 minced garlic cloves
  • 1 small onion (finely chopped)
  1. Preheat oven to 375 degrees (190 C)
  2. Mix all the ingredients together in one large bowl
  3. Spray muffin tin with canola oil
  4. Roll the mixture into balls and place in muffin tin
  5. Bake for approx. 40 min

The muffins are approx. 180 Cal/muffin, 22.2g protein, 8g fat, 4.6g carb (according to the Jamie Eason recipe)

Picture from Bodybuilding.com

Picture from Bodybuilding.com

 

Today I worked out with a trainer again and we hit legs… hard. Basically all sorts of squats, deadlifts, and hamstring curls followed by cardio. I admit I like working with a trainer mainly because they push me to try heavier weights that I wouldn’t normally think I could so, it’s always a good workout. Now resting my foot before deciding what to make for dinner πŸ™‚

I did see the doctor when I was home, he said there was scar tissue built up from my previous surgery and I possibly re-stretched those ligaments… joy. But I’m allowed to keep working out as I can tolerate it and sounds like we’ll look into other options once I’m back in the states.