Tag Archives: injury

I gave in…

22 Jan

The past few months I feel like I’ve been stuck in cycles where I get back into my workouts and eating well and then re-stress my back and, in an attempt to recover, cut too far back on workouts. Today, I made the decision to hire a trainer. I have high hopes that he’ll be able to work with me to push hard when I’m feeling good but not sacrifice workouts when my back is flared up if I don’t have to. So, at the very least, once a week I’ll be paying someone to kick my butt and watch my form. Form is always key but especially with an injury, I think that extra set of eyes will take away some of my fear of new workouts.

I’m also toying with the idea of trying to compete or, at least, update all of my fitness pictures so it will be great to have a resource to help me reach whatever goal I choose.

Now you know my reasons for hiring a trainer, what about you? Have you ever worked with a trainer? If so, what made you hire them? If not, do you have any specific reason why not?

work out

I gave in…

9 Apr

So after my really good day yesterday, I went to work and after one patient my back was killing me. I finally left work and gave in to go see my doctor… no working or workouts for me until my PT clears me ๐Ÿ˜ฆ

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At least I have some fun new recipes thanks to Bon Appetit magazine. I’ll be posting a new pork and new salmon recipe soon (just need to get the photos off hubby’s phone).

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 ๐Ÿ˜‰

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??

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You’re better*** not my image, sorry for the grammar ๐Ÿ™‚

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 ๐Ÿ™‚

Updates

9 Apr

Well I was sick all last week so workouts were minimal but now, aside from a runny nose and scratchy throat, I’m feeling much better and got into the gym Saturday and Monday. Saturday I just did a quick leg workout and then yesterday I did biceps and back plus cardio. The really exciting news is that I was able to jog for a full 2 min before my ankle started hurting! For those who haven’t been following… I hurt my foot back in August and have since discovered that I’m going to need surgery. It’s been a long and frustrating recovery, not being able to run or really even walk at down-hill angles without being in serious pain. It started to hurt at about 1:30 (I was attempting intervals) but not like before, hopefully that means I’ll at least be able to get some strength back into the joint before surgery to make for a quicker recovery. I think I’ll have to take a couple days off intervals now to let it recover but, it’s encouraging!

Aside from that just still busy trying to get everything sorted out for the move. Had my last day at the hospital here which was bittersweet so just finishing up some checkout processes for that and trying to keep a semi-normal workout schedule with all the crazy.

The movers are coming a couple weeks before we actually leave the island so I bought a bunch of groceries to make healthy freezer meals that we can reheat. Figuring it will not only be better for us but also save a decent amount of money compared to having to eat out. Do you have any favorite, healthy, meals that reheat well?

Since life is getting busy and that seems to be my most common excuse (and I know I’m not the only one) this seemed appropriate:

Randy Glasbergen

Randy Glasbergen

For those interested in the workouts, here’s yesterday’s bicep and back. I did a lot of pyramid sets:

  • 4 sets of 12 bicep curls (lighter weight/warm-up)
  • 3 sets of incline curls (8, 12, then 20 reps adjusting weight)
  • 3 sets of 12 cable lat pull-downs **get a bench or stool to sit on and put the center of the cables, with hands facing center, pull down squeezing your lats. I’ll try to get pictures, got this one from the trainer I’ve been working with**
  • 4 sets of cable rows (12, 8, 12, 20 reps adjusting weights as needed)
  • 3 sets of hammer curls (8, 12, 20)
  • 3 sets of 12 lat pull-downs
  • 2 sets of 20 bicep grip lat pull downs (hands narrow)

Quinoa, Cucumber, and Red Pepper salad + Legs

3 Jan

This shoot on Saturday has been really good for me. I might not be as cut as I’d like to be for it but it definitely jump started me again, which I was needing. Yesterday I hit arms hard so today I did cardio and legs and tomorrow will be light cardio. But more importantly, I’ve been good about the gym, my diet has been way better the past week and I feel great!

Tonight I made a Quinoa Salad from Yoga Journal that I found on pinterest but, as always, made some changes– I didn’t use any salt and only used about half the olive oil (plus the things with ** and the steps to make it are slightly changed).

You’ll need:ย 1 cup quinoa
2 garlic cloves**
1 large shallot, finely diced
1 jalapeรฑo, seeded and finely diced
Juice from 1 lime**
1/4 cup extra-virgin olive oil**
1 medium-large red pepper,ย  finely diced
1 cucumber, chopped
1/2 cup roughly chopped fresh cilantro
2 to 3 ripe avocados, sliced

1. Bring a large pot of water to a boil and add the quinoa to the boiling water and cook until tender, 12 to 15 minutes. Place aside to let cool

2. Put the garlic, shallot, jalapeรฑo, and lime juice in a small bowl. Stir together and let sit while you prepare the next step. Add 1/4 cup of the oil (basically enough to cover the veggies) and whisk to combine.

3. Mix quinoa, red pepper, cucumber, and chopped cilantro in a medium bowl. Pour in the vinaigrette mix and stir all together.

**I had made that earlier in the day so put it in the fridge, you can also serve immediately with the following step:

4. Slice avocados and place on serving dish/plate, cover with salad mix, and garnish with fresh cilantro– I think you could easily get away with 2 avocados. I’ve used about 1/3 to 1/2 avocado per serving.

Quinoa SaladI served it with Chicken that I cooked stove top in coconut oil, cilantro, shallot (any onion would do, I just had some left over), and pepper. Hubby and I both loved it with the chicken but it could easily be a vegetarian meal on it’s own. It’s def. something I’ll be making again.

As for leg workout…

  • 20 walking lunges/leg
  • 20 squats with heavy ball throw (squat down, as you come up throw a weighted ball up, catch and immediately drop into the next squat)
  • 15 step-ups/leg
  • 20 deadlifts
  • 20 sumo squats
  • 20 calf-raises

I did 3 sets of each of those (so 2 super-sets) and then 35 min cardio. In between I tried working in kicks on the heavy bag but, I’m still getting sharp pain in my ankle with those and running so when I get back to the states I’m afraid it’s back to the doctor.

Lots of changes coming up

17 Oct

Happy Wednesday! Halfway through the week and 3 days until future hubby gets back to the states!

First of all, thank you to everyone who has voted already! I moved up from 50 to 11th in one day so, please keep voting! Apparently the link changes based off your place, which was poor planning on their part (I think). So here’s today’s link:

Fitness Competition Voting

I’ve discovered that October seems to be the hot month for the fitness magazine/websites contests. Oxygen Magazine is doing something similar, as is Bodybuilding.com (which I also entered to be a spokesperson for them!) So, if anyone else is interested… now you know ๐Ÿ™‚

But, I mentioned changes… my wedding is coming up next Saturday! And we have finally figured out (after months of back and forth because of military orders etc.) that I will be joining hubby in Okinawa, Japan after the wedding. Which I am REALLY excited about. I think it’ll be really fun and who knows, maybe I’ll find some great healthy Japanese recipes to post from there! Aside from the obvious reason of wanting to actual live with hubby once we’re married… a girl could do worse:

 

I took that picture last May when I went to visit him, it’s beautiful out there. Anyway, had physical therapy this morning so did side lunges on a BOSU, squats, and a lot of stability exercises for the injured foot. Go back on Tuesday before the wedding for what will probably be my last time (mainly because I’m getting married and going on my honeymoon!)

 

Yesterday I did basically a total body workout but focused on arms:

Warm up with a 2min rotating plank (10 sec middle, 10 left, 10 middle, 10 right… so on)

20 Bicep Curls

20 Rows (with dumbbells)

20 overhead tricep extensions

20 crunches with weight

40 Ab “bicycles”

*3 sets– my abs killed by the last set of bikes

20 Low Flys

10 squats

12 chest presses

*2 sets

20 hip extensions w/ ankle weight

20 bridges

20 skull crushers

*2 sets

Side lunges and high heels!

15 Oct

My physical therapist has said that basically anything that doesn’t hurt I’m cleared to do… and if it does hurt, stop and try again a few days later. So we’re working into side lunges and even, apparently, working my way back into wearing heels so I can keep the shoes I bought for the wedding! Guys, I realize that might not seem big to you but trust me, I spent way too long trying to find the “perfect” shoes.

This morning I had physical therapy and then just did a quick ab workout but I wanted to post yesterday’s since it was a leg focused workout.

25 squats– the last set I had to not go as low, I’m trying to listen to my body and back off when it starts to hurt

10 split lunges/leg

*2 sets

20 calf raises

10 side lunges/leg

20 sumo squats

*2 sets

20 hamstring bridges

20 leg lifts

15 dead lifts to bicep curl

*3 sets

20 lateral shoulder raises

20 front shoulder raises

20 Russian Twists/side

*3 set, changing the oblique exercise each time

As I go through things and when I’m in PT, it is definitely getting stronger but the dynamic movements (pushing through a lunge etc) are still very challenging. Keep sending good thoughts my way please ๐Ÿ™‚ Future hubby gets home this weekend!

Something I’m trying to remember with this injury:

Working out while injured 5 and Progress Pics

12 Sep

Happy Wednesday! Halfway through the week and today is 3 weeks from when future hubby gets to leave his deployment, still 5.5 until he’s home but it’s a step in the right direction!

And I’m at the point where I’m slowly starting to walk (still in the boot). So around the house I’m walking while I can and when it starts to hurt I go back on the crutches. Still use the crutches when we go out since it’s longer distances and spending a lot of time sitting with it elevated but, it’s reassuring to be able to put weight on it again. Part of the problem is it’s hard to tell what pain is from the injury and what is from not using that leg for 3 weeks.

For today’s workout I added some physical therapy exercises so the actual workout is shorter:

20 Leg lifts

40 Russian Twists with dumbbell

30 crunches with legs up

30 reverse crunches

*1 set

12 bicep curls

12 overhead tricep extensions

20 resistance band rows

*3 sets

Here’s how to hook the band if you don’t have anything but bands and yourself (I had to use my other hand to take the picture):

 

And, I figured it’s only fair to keep putting progress pics. I cant say I look any better than before but I don’t think I’ve lost too much other than lower ab definition, so I’ll take it ๐Ÿ™‚

I will say the tricep looks better after the crutches… trade off I guess.

Injury update

10 Sep

Today I get to start slowly putting weight on my foot; still in the boot, still with crutches. I was told “25%”… I’m not sure how I’m supposed to measure that but I’m trying to be good and just put very light weight. Definitely hurts more because of it but it isn’t unbearable like it was so, moving in the right direction. For my workout I just did a quick abs workout before showering.

Fair warning, the rest of this post has nothing to do with fitness.

As someone pointed out, balance is good… so, quick picture from my wedding crafts I’ve been working on.ย  ๐Ÿ™‚ For the table numbers, I made little books for people to leave messages in. The idea is we’ll read one book each anniversary (so table 1 we’ll read on 1 year and so on). They’re just about all done which is great because they were one of the bigger projects!

The little box just says “Please leave a message for the couple to read on this anniversary”