Tag Archives: foot injury

Travel, Travel, Travel, Fit?

26 Jun

Do you ever just look at your calendar and get a bit overwhelmed? I was trying to plan out my next couple weeks (before starting work) and realized it’s all already planned. I don’t have a single day where I don’t have something going on and I’ll be spending more time away from my apartment than at it… including driving ten hours home the day before I start work. I know once I start work and settle into a routine I’m going to miss being able to travel so much but right now, I’m looking forward to my 4 days at my apartment.

I think sometimes that’s why fitness becomes so important, it’s something that can be a constant with all the other craziness. Sure a new workout and diet fad is always around the corner but the solid principles remain the same.

In these busy times dinner sometimes becomes about whatever I can make quickly/easily. Something that has always been a staple growing up is so easy and Dad and I made it the other night…

You need:

…that’s it. Marinade the chicken and then grill it. So good yet so easy! Of course if you have time on a day off you could make the Italian dressing at home and just keep it on hand, but that is an adventure I haven’t tried yet. Serve with veggies (I like it with broccoli or asparagus) and you could top with an Italian salsa as pictured.

**not my pic.

Finally, as promised, here’s the modified leg workout from yesterday.

I didn’t use any weights other than for the deadlifts but I did use resistance bands.

2 sets of:

1 min balance drills (30 sec standing on one foot, 30 on the other)

3 Sets of:

2 sets of 20 seated kick outs/quad extensions (Normally I put an ankle weight on to add some resistance but since those are back home, I used a resistance band)

Stronger than Excuses

24 Jun

All settled back in MN and my mom is home from the hospital (she had a hip replacement). My parents have an elliptical and some free weights at their house so yesterday I was able to get a workout in and and am about to get in today’s. My ankle’s been bothering me a lot, just overdid it a bit while traveling I think, so yesterday I just did a short workout.

3 sets of:

  • 20 bicep curls
  • 12 lateral shoulder raises
  • 20 push-ups

3 sets of abs for time:

  • 1 min toe-touches (lay on your back with legs straight up in the air, lift shoulders off floor reaching for your toes)
  • 1 min russian twists/grass pickers with weight
  • 1 min reverse crunches with weight
  • 30 sec plank
  • 1 min pulsing side plank (30 sec/side)

I’m thinking I’ll have to modify my workout today to stay off the foot so I’ll post the modified leg workout tomorrow.

Workout and Such

21 Jun

I finally have time to post a workout! I had to get up early for physical therapy, which ended up taking a really long time, and then got a workout in so I can write while I ice my ankle ๐Ÿ™‚

I realized that in Japan I was def. adding strength but wasn’t really seeing any more definition or weight loss or… physical gains I guess. I keep meaning to take pictures and restart the progress pictures/updates but, keep forgetting… I will try to do that soon. So, I’ve made the decision to get back to more circuit styles and timed workouts. The next month is going to be a lot more traveling and starting a new job so it’s going to be about being effective with the time I have.

On that note… today was a 45 min timed workout focusing on the upper body. It was a little all over the place until I set into a routine but here’s a rough idea:

  • 3 min warm-up
  • 1 min rows
  • 2 min bicep curls
  • 1 min mountain climbers (I did these slowly instead of jumping from foot to foot)
  • 2 min balance drills
  • 30 sec squats
  • 2 min skull crushers
  • 2 min upright row
  • 1 min inch worms
  • 1 min burpees (I modified these a bit for my foot, jumped back but then stepped one foot in at a time)
  • 30 sec rest
  • 1 min inch worms
  • 1 min plank
  • 1 min bicep curls
  • 2 min punches with weights

Then I did this circuit 3 times:

  • 1 min Reverse Flyes
  • 1 min Rows
  • 1 min Skull Crushers
  • 1 min plank with rotation

Image

**thanks Mike from MidAtlantic for the (still) amazing photo!

Apple Spiced Pork

11 Oct

Yesterday I got side-tracked by the inspiring bloggers post so today I’m writing about the spiced apple pork from Tuesday night. First of all, it’s delicious.

Here’s the original link: http://www.myrecipes.com/recipe/spiced-pork-tenderloin-with-sauted-apples-10000002012820/

Here’s what I did:

  • pinch of salt
  • 1 teaspoon ground coriander
  • 1 teaspoon freshly ground black pepper
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon ground nutmeg
  • Pork tenderloin- center cut/lean cut (cut into strips)
  • Canola oil cooking spray
  • 1 tablespoon butter
  • 1 1/2 thinly sliced unpeeled Gala apples (I think I used basically 2 medium apples)
  • 1/3 cup thinly sliced shallots
  • 1/3 cup apple cider
  • 1 teaspoon fresh thyme leaves
  1. ย Heat a large skillet over medium-high heat. Combine first 5 ingredients; coat pork. Coat pan with cooking spray. Add pork to pan; cook pork until almost done (about 3-5 min/side).
  2. In second pan, melt butter and swirl to coat. Add apple slices, shallots, and thyme; sautรฉ until apple starts to brown. Add apple cider and pork to pan. Lower the heat and cook until pork is done, stirring occasionally so apples don’t burn

Plus, here’s my workout from today:

PT lunges and deep squats (all just slow, controlled, trying to stretch my range of motion)

1 min balancing/foot

Then…

15 bicep curls

15 skull crushers

20 lateral shoulder raises

20 slow crunches (2 counts up, 2 counts down)

*3 sets

20 Resistance Band Rows

15 chest presses

20 oblique crunches/side (on the last set I did Russian Twists instead)

*3 sets

Finished up with some fine muscle drills from physical therapy and am now icing… had to stay at home so I wasn’t tempted to push farther than I should. I’ve said it before: I’m not used to being this good after an injury. It’s frustrating feeling held back but trying to remind myself (and have friends remind me…) that I’d much rather be able to dance at the wedding and hike on the honeymoon than get a 20 min bike/cardio in today.
Turkey Chili tonight! One of my favorite fall recipes ๐Ÿ™‚ What are some of your favorite clean recipes for cold weather?

Short workout for the day

9 Oct

Well, I may have pushed a little far for my foot yesterday… had a tough PT session and then spent my afternoon moving boxes around and sorting presents. Since we don’t know where I’ll be living after the wedding I got everything into “right away,” “I’ll want it for a year,” and “Put in storage until we settle in for a couple years”. Very productive but a lot of up and down stairs and moving around. So, just ran a couple errands this morning and now trying to stay off it. I really want it to be good to go by the wedding and honeymoon, it’s starting to make me nervous.

Anyway, quick workout plan for the day:

20 Crunches

20 leg lifts

20/side Oblique crunches

20 push-ups

*2 sets

20 bicep curls

20 front shoulder raises

20 lateral shoulder raises

*3 sets

Physical Therapy exercises

I have some recipes I want to make so I’ll hopefully be posting those soon ๐Ÿ™‚

Legs!! Adapted workout for injury

1 Oct

I FINALLY got to do an adapted leg workout at the gym, it was awesome. I had to be careful and just do body weight etc. etc. but it feels like a real step in progress! Although, thank goodness for nice people because I did have to ask one of the guys to stand by the bench for a set of step-ups in case I fell… Should’ve asked him to take a picture too, oh well.

It took me some time because I had to go slow to make sure the weight was where it should be in the foot. I did 20 single leg squats on my hurt leg, 15 side lunges on the BOSU, and 20 forward lunges on the BOSU at physical therapy (all leading with my hurt foot) so the gym time looked like this:

20 squats (no weight)

20 bicep curls with weight

20 overhead tricep extensions

*3 sets (for the 3rd set I had to switch to single leg squats on my good leg)

12 step-ups onto a bench with my hurt leg on the bench

12 single leg squats on my “good” leg

12 dead-lifts

*2 sets

12 lat pull-downs

8 bicep curls

20 cable straight-arm pull downs

*2 sets

12 leg pull-ins on ball

12 hamstring curls on ball

20 weighted crunches

30 reverse crunches with weight

*2 sets

I was hurting at the end of it so stretched really well and came home to ice instead of trying to bike but it felt so great to feel like I was working that leg again. Of course, I’ll be good and just do the bike and abs tomorrow… I also get to go for my final wedding dress fitting!

Slow Progress

30 Sep

Well, I may have overdone it a little bit… I had that great workout (Wednesday) and then the next day went and shadowed in an ER for 8 hours. So by the time I made it through physical therapy Friday morning my foot was not happy, like sharp stabbing pain not happy, so… had to take a couple days off.

However up until that point, I got to try lunges at physical therapy– as long as it was just split lunges and the injured foot was in front it was tolerable. I haven’t been able to try it with the foot back or stepping lunges but, baby steps. And I have been walking more and more without the boot so my legs are starting to feel semi-normal again. I’m just trying to at least stretch out everyday. Physical therapy in the morning tomorrow and then hopefully a good tricep and abs workout after that ๐Ÿ™‚

I had my second and final bridal shower this weekend which was a lot of fun. One of my best friends surprised me by coming, we played silly girly games, and had great food (including pumpkin cupcakes… oops). I’m working on getting the recipe so when I do I’ll add it in (check back if interested) but, my sister made a yummy chicken bruschetta salad for lunch:

A Real Workout (even with a boot!)

25 Sep

PT went well this morning. It was mainly checking my baseline and giving me at home exercises until Friday when I go back BUT I get to start driving (short distances) as long as I bring the boot for when I’m walking and am weaning myself out of the boot with a goal of being basically out of it in a week.

Which means… I got to go to the gym today!!! And do the real bike! Is it weird that I’m super excited about that? To be fair, it’s also the first time I got to drive in a month so the sense of freedom was nice too ๐Ÿ˜‰ Talked to the trainer…. he pretty much had the same ideas I did for leg exercises I could do until I’m out of the boot but I did add in dead-lifts with my arms today.

12 dead-lifts to bicep curl

12 cable reverse flys/arm

12 cable flys/arm

12 overhead tricep extensions

*3 sets

12 lat pull downs

12 cable rows (I felt weak on these… what used to be an easy weight was a struggle on the last set)

20 incline sit-ups with weight

*3 sets

20 MIN on the bike (okay so it hurt a little but… ice made it better) and then stretched out. It’s amazing how tight my leg muscles have gotten from not using them and sitting around so much, I’m hoping I can get them to loosen up quickly now that I get to be a bit more active.

Last night I made a grilled buffalo chicken that turned out really well and was super easy.

1/4 C Plain Yogurt

3/4 C Hot Sauce

1 tsp Honey

Dash of Garlic Powder

2 tsp Worcestershire sauce **make sure to read all the ingredients if you’re gluten free or make it yourself if you’re really adventurous

Marinade the chicken for 30 min or longer and then grill. I “served it” with celery

Balsamic Chicken and Leg “workout”

24 Sep

I have never been so excited to start physical therapy as I am for tomorrow (and I have had A LOT of PT). I should’ve asked him to prescribe it right away but… actually there’s no real reason I didn’t, just hoped the Dr. was right that it would heal on it’s own. So hopefully in another month I will have my full range of motion and strength in that leg back. When we went to Cirque yesterday all the walking was rough so I’ve spent most of today off of it again.

Anyway, today’s workout was legs. Started with 10 min on a recumbent bike… didn’t hurt as much this time but I really don’t like it, I’m excited to get back to the gym and use the “normal” bikes.

12 Single Leg Quad Extensions/Leg (I sat on the edge of a chair, put both ankle weights on my leg and kicked out mirroring the actions from a machine)

*3 sets

12 Hip extensions/leg with weight

12 hip abductor raises/leg with weights (see picture… another one that is obviously not mine)

12 hip adductor raises/leg (I couldn’t find a picture I like for this; lay on your side supporting your head, cross your top leg over the other so your foot is flat on the ground in front of the bottom leg, raise the lower leg up and down)

*3 sets

12 calf raises… these hurt so I couldn’t fully extend

*3 sets

 

And as promised, my attempt at the balsamic chicken. It turned out really well and it was the FIRST TIME I’ve ever had to grill by myself… I don’t know if that’s something to admit publicly but hey, I had to learn sometime!

Super easy:

1/2C Balsamic Vinaigrette (the original recipe called for Balsamic Vinegar which would have a stronger taste)

1/4C Olive Oil (*Optional if using a vinaigrette which will already have oil in it)

1 tsp minced garlic

1/4 tsp pepper

Combine all ingredients and marinade the chicken for 30 min- overnight and then grill. I then steamed broccoli and poured some of the left over marinade over it.

Here’s the link to the original recipe I found (same as I posted a couple days ago). She had a tomato/asparagus side with it.

http://maggiesbites.tumblr.com/post/26365768602/balsamic-chicken-asparagus