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Jan. 23 I figured out how to do weight training with a broken foot

Friday, January 23, 2009

Before I left the doctor's office last Monday, we discussed ways for me to work out without putting stress on my broken foot. Last night I was able to come up with a weight training routine that I could do in my bed. I used the weight of the boot/cast, a 5 pound ankle weight for my other leg and a set of six pound dumbbells. I was able to do 20+ minutes of weight training!!! I even stretched out afterwards and today I feel great!

This is what I did:
Front fly 20 rep.
Back fly 20 reps
Chest press 20 reps
Front bicep curls 20 reps each arm
Rotator bicep curls 20 reps each arm
Tricep 20 reps each arm
Quad/Leg lifts 3 sets of 20 each leg
Inner thigh lifts 20 reps each leg
Outer thigh lift 20 reps each leg
Hamstring curls 20 reps each leg
Lateral pull down 20 reps
Heel pumps 20 reps on one leg

I also got a good aerobic workout walking on my crutches as we went to doctors appointments. (It's a hike from some of the parking lots) Off and on I walked about 60 minutes. Of course my speed was about one mile per hour but hauling my body weight around really worked up a sweat! I was surprised at how challenging this can be. I'm seeing an increase in my upper body strength already! I slept great last night. I know that I can't do the total workout every day but I can strength train upper body every other day. I can do the leg work every day as it is helping me to prevent some of the atrophy that occurs when one leg is in a cast/boot. The doctor said I could go swimming in deep water and do deep water aerobics but the pool in our gym is only 4 ft. deep. Bummer! I miss my friends at water aerobics.

I feel like I'm taking back some measure of control of my life. Even though it isn't like the workouts that I used to do, still it enables me to do some form of exercise. I can do this and I will be successful - I know it now!!! emoticon emoticon emoticon

  Member Comments About This Blog Post:

CINNIEMAY 1/24/2009 9:16PM

    That is great! emoticon emoticon emoticon

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LUCKYDUCK2 1/23/2009 1:09PM

    Awesome attitude and way to work with what you have available!

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I finally got a boot/cast for my foot

Tuesday, January 20, 2009

After much driving around (and walking on crutches) I finally got my boot for my broken foot. Instant relief from the pain. YEA! I'm off to get an ice pack now! I can do this! I will prevail!

  Member Comments About This Blog Post:

CINNIEMAY 1/21/2009 5:59PM

    yes you will!

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JOSIMAC 1/21/2009 3:51PM

    congratulations on getting the boot emoticon Glad to hear you can get around better now. Hope you have a quick recovery.

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LUCKYDUCK2 1/20/2009 6:23PM

    Do you have any idea how it got broken? I am so glad you have some relief from the pain!

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My foot is broken!

Monday, January 19, 2009

I just got back from the foot doctor. It appears that my foot (the right one of course!) has a crack in the heel bone. I'm off it and into a boot for 4-6 weeks. I am allowed to take off the boot to drive to doctor's appointments but that's it. Any time I'm not in the shower, I'm in the boot. I'm bummed! After 8 months of working out at the gym, I can't imagine going 4-6 weeks without aerobic exercise! The doctor did say that I can do a "weight workout while I'm in bed" program but no weights on my right leg. UGH!!!!!!!! I'm really going to have to watch everything that I put in my mouth and go to the mid to lower range of my calories. However, in my heart of hearts, I know that I'll get through this. Since this is a lifestyle change and not a diet, I will eat for health and to heal my bone and just suck it up and deal with it! It's just a little setback and I need to rise to the occasion. I have to look at this as a test. I am going to pass this test and maintain my weight and not gain. (easier said than done!) The doctor said we would discuss working back into exercise (yes I already know I've been obsessive about exercise in the past) when I'm healed. I can't wait but know that I need to practice moderation! The good news is that they were able to find out so quickly why it was hurting so badly. I think I can consider that a blessing!!!

  Member Comments About This Blog Post:

ANGELURAY 1/20/2009 5:14PM

    Aww! Get well soon!! I know you can watch what you eat! Maybe you can lift hand weights while sitting on the couch or some small stuff like that any thing to stay moving. I know you can do it! At least you know why now and can work your way to recovery! emoticon

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CINNIEMAY 1/20/2009 1:51PM

    I am glad that you have found the answers that you needed! I hope that you get better soon!

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SUNNY89 1/19/2009 4:16PM

    Speedy Recovery wishes to you!! Follow the doctors instructions and take care of yourself.

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ETGRIP 1/19/2009 3:11PM

    That stinks!

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LUCKYDUCK2 1/19/2009 3:04PM

    I am so glad you have answers! I know it can be frustrating but you have the right attitude and will get over this hurdle.

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January Challenge Week Three Review

Sunday, January 18, 2009

I did very well this week. I stayed within very my calorie range and exercised every day. The only thing holding me back is my sore foot, so I couldn't do as much exercise as I would have liked. I lost 1.5 pounds and my measurements stayed the same. The New You Boot Camp is helping me target muscles that really need work. I'm enjoying the heck out of that even with my sore foot. (I can't wait until it gets better!!!) My mom used to say that God finds ways to humble us when we get too full of ourselves. Well, I was certainly humbled this week with my foot! Maybe the message here is that I need to respect my own limitations more. The only other thing I need to work on is to watch my sodium intake. I know I said the same thing last week but I still need to work on it. I went over my sodium once this week. I know that if I'm more careful, I can stay under 2,000 every day this next week.

  Member Comments About This Blog Post:

CINNIEMAY 1/19/2009 10:40AM

    This too will pass! I am glad that you were able to stay within your calorie range! Take care!

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MOMMA_BEAR_69 1/18/2009 10:51PM

    Definitely take care of that sore foot. You don't need more issues going on. The Boot Camp Videos are great and so much fun. They really do target muscles that you may not even think about. Be careful and only do what you can. Listen to your body as it will tell you when to slow down...but you have to listen to it. You are doing a good job with your sodium but I see that you are watching it and doing much better. That was a very difficult one for me also.
God bless you as you continue your journey to a healthier you.

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LUCKYDUCK2 1/18/2009 7:12PM

    Working within our health restrictions is so important. Listening to our bodies is a must as we want to improve and stay safe doing it. Good for you in trying to do this and again, I hope you get help asap with your foot.

Good goal on the sodium and wtg for being almost on top of this. Sodium hides in everything and it gets out of hand for me too some weeks. I am still addressing those fat grams too.

Hope you had a wonderful weekend and are rested up for the new week goals I know you have in place for yourself. Your doing great!

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Finally, an appointment for my sore foot!

Saturday, January 17, 2009

I finally heard from my primary doctor about the x-rays that I had taken on my sore foot a week age. She wrote comments on the report that indicated that I need to see a foot specialist as soon as possible due to a large amount of arthritis, some bone loss, lots of bone spurs and some other stuff I didn't understand. The nurse called me and recommended a foot specialist who could take me right away. Within about 30 minutes of the call, I had an appointment for Mon., Jan. 19th. I wouldn't have thought that I'd ever say this about a doctor's appointment but I can't wait! I just want them to fix it so I can get back to regular aerobic exercising. Walking is okay but I miss jogging in the pool and riding the bike. (I did do water aerobics 2 times this week but was almost crippled from it). I'm still managing to do the New You Challenge but it's getting harder and harder.

Anyway, I'm soon on the road to recovery!!! YAY!!!!!

  Member Comments About This Blog Post:

ANGELURAY 1/18/2009 5:19PM

    Awesome. Hopefully they can get you back on your feet! Maybe even in time for the Polk County Group Walk :)

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CINNIEMAY 1/17/2009 7:50PM

    That is great that you are going to get help! Take it easy!

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LUCKYDUCK2 1/17/2009 4:53PM

    I am so glad you have some answers to the why of this and hope you get some results from treatments just as quick. Will be right here waiting to read the good news that you are "back on your feet".

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