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RICE really IS the best medicine

Wednesday, November 26, 2008

And I'm not talking about the RICE that you eat... LOL
I'm talking about the keys to injury recovery: R.I.C.E
Rest
Ice
Compression
Elevation

(well... when your injury does not involve an open wound, you really only need to follow R.I.! LOL)


For the past 2 days I've been icing my shoulder/back area (the place that my shoulder injury stems from) and WOW, have I noticed an improvement or what??? I kinda thought this injury was past the point of helping but I was WRONG! I've been icing it for only 20 minutes in the evening, but what a difference I wake up to! My arm no longer feels dead and sore and usually it feels this good for the entire day! (Unless I lift something the wrong way!) Not to forget the fact that I'm giving the body some well deserved rest! (I could be downstairs spinning away right now but instead I'm writing this blog! What a good girl I am! LOL)

REST & ICE... that's a simple formula to remember!
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  Member Comments About This Blog Post:

SEPPIESUSAN 11/26/2008 3:26PM

    Hmmm....the RICE you eat is pretty good stuff, too. :) Sorry to hear you're injured - what'd you do? It must be so hard for a fitness instructor like yourself to allow yourself to rest - I'm sure you are fighting the urge to go and exercise. Someone on my blog just advised me to give myself some rest days once in a while and I get this weird guilt/anxiety thing about it! Oh, by the way, thanks for the Cornicopia...that was cute! :) Jess was very proud of himself for being a yoga natural. I tried the crow too but just couldn't support my whole weight with my arms. I'm glad to know it doesn't just come naturally for everyone like it did for Jess. I was very amused to see you calling him my fiance, by the way...although he ALMOST is, I hope! Thanks to your suggestion I will be on the lookout for Vinyasa yoga...I had no idea about the different kinds but the little blurb on my gym's website about Hatha sounded good and the timing was right, so that's why we went with Hatha. By the way, I am so impressed that you TEACH yoga - is it typical to teach so many different kinds of classes where you are? At my gym some people teach Body Pump and some cardio classes, but I think the yoga instructors don't typically cross over to the main studio. You sure do get well-rounded workouts, don't you!

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ABIZZLE7 11/26/2008 1:07PM

    I'm somewhat accident prone, and seem to twist an ankle or pull a ham or strain a quad once a sport season. Therefore, RICE is very familiar to me. The C & E are just as important in the first 24 hours of recovery time even if you don't have an open wound - compression and elevation help keep the area from becoming too inflamed and reduces the swelling.

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RA4945 11/26/2008 12:30PM

    I'm so glad that is helping you! I'm still having issues with my achilles but only think to ice it when it hurts. You mentioned that you've had this injury in the past. What did you do for it? I cut back running to just once a week (my long run, perhaps not too smart) but I guess that is not enough time to heal. I'm not going to go on my long run next weekend (maybe a long walk instead) and see if it helps to have 2 full weeks off. I want it to heal quickly as I'm training for a half marathon and need to increase my mileage! Anyway, I hope your shoulder is completely better soon!

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LEANVIXEN 11/26/2008 9:59AM

    RICE is soo important. I didn't have any major injuries when I played sports, but whenever something happened RICE made it better. Good job getting some rest. It is much deserved!

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KELLYFIT4U 11/26/2008 9:27AM

    I'm glad your feeling better. I really need to try to ice my leg more often. I've been trying. It is starting to feel better. I was able to light jog 1/4 mile twice today on the treadmill. I didn't want to push it so I stopped at that! I might go ice my leg right now!! emoticon

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SEEHOLZ 11/26/2008 9:14AM

    Glad to hear your shoulder's feeling better!

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What a morning!

Tuesday, November 25, 2008

Have I mentioned how much I HATE taking the bus to work? It just puts me in a FOUL mood in the morning... Why do I endure this?
Oh right, because parking downtown is ridiculously expensive and I'm all about doing my part for the environment. (But on days like today.. is it really worth it? ... Let's just say I ended up flipping the bird (both hands!) to a bus driver this morning!!!

Yeah... One of THOSE days! :(

I finally got to ice my bum shoulder (back?) last night. It feels really good this morning too! I need to make a point to take better care of this injury! It's been around for too long already! (Since November 4th!)

I have been trying really hard this week to take it easy and only do the bare minimum as far as exercise goes. (I'm basically exercising like I used to, before I got a personal trainer)
I still manage to track more then 360 minutes (6hrs) of exercise in a "regular" week!
Wow! No wonder I was starting to burn out! I was tracking between 450-720 minutes (7.5- 12hrs) in the past!
(I'm sure my basement gym and bike trainer are feeling neglected but soon enough they will be working overtime! :) I think I'll give myself Decemer to relax and just exercise like I used to... Then January is time to start ramping things back up!!! And February, it's ON Baby!
I'm going to be a machine for February thru April! Once I really get started I am going to make every day count!
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  Member Comments About This Blog Post:

JIBBIE49 11/25/2008 10:55PM

    When I lived in Peoria, Illinois and then in Chicago, I rode the bus all the time. I had a car, but I didn't want to deal with parking, so I really understand what you are talking about. emoticon

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WENDEECOURTNEY 11/25/2008 4:37PM

    Hope that your day has gotten better!!!! I have those BIRD DAYS a lot!!!! LMAO!!!!! And, if it was a DOUBLE and you did it HARD when you flipped them, then I know the morning totally sucked!!!!

Gahhhh, you are a freaking tracking some excercise QUEEN!!!!! emoticon Dang, no wonder I am not losing weight. I don't think that I have enough time to get THAT much in, Dang, girl! lol You are a freaking MACHINE!!! YAY!!!!!!

BIG emoticon Hope that your day has been better! You are awesome!

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LEANVIXEN 11/25/2008 3:59PM

    Dang girl! 6 hours a week is easy?? You are so hard core. I wish I had that much time to workout. I usually get in about 4-5 hours of cardio. 6 on a tough week. I'm glad that you're taking care of yourself and icing that injury. I know it's difficult, but sometimes the body just needs time to recover. I get antsy after one day of not working out.

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_FITMAMA 11/25/2008 3:49PM

    So sorry to hear about the jerk bus driver! That is terrible!

Sorry to hear your shoulder/back is still an issue. I, too, am taking it slow. I haven't been able to do ANY cardio, which really blows. I am starting to feel a little fluffy around the middle! But I am right there with you, get thru December and BRINGIN' IT in January!


Comment edited on: 11/25/2008 3:46:49 PM

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SEEHOLZ 11/25/2008 2:09PM

    The bus brings back "OLD" memories of school days...
Let's just say, I haven't been taking it much myself lately-LOL! I wanted to do that at this bus driver yesterday. I was running in the street straight at him ( as far to the side as possible- it was snowy after all and I wasn't about to fall on the sidewalk) and this person did not move an inch. I had to jump on the curb ( no big deal- I was in his way, so he was right, but he totally could have moved and I still woudl have moved--- you could tell, he would have rather run me over!!!)
I've come to realize that people always have some "dramatic" bus ride!!!
Either day, the environment thanks you and maybe just go and buy yourself something for the money you're saving in parking,so you have a good reinforment!!!
Glad to hear your shoulder is better, btw!

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FITGIRL15 11/25/2008 1:10PM

    Ladies... this is how it went down,
I was running for the bus. I even sprinted across the street to catch it! The bus literally pulled away from the stop as I got right beside the door... I was PISSED (becasue this means I'll be late for work) so I in my emotional state, flipped him/ her both birds!
The bus then stopped, as if to have noticed me... and be waiting for me to let me on. So I ran again to catch it (eventhough at this point I felt like crap for flipping the birds to the driver!). I got close to the bus door again and then the bus pulled away!
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WHAT A COMPLETE JERK BUS DRIVER! I HATE THE BUS

Comment edited on: 11/25/2008 1:09:21 PM

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ABIZZLE7 11/25/2008 12:24PM

    yes, i'd love to hear more about the bird-flipping incident.

unfortunately, that occurs more than i'd like to admit around here... the DC area just attracts so many STUPID drivers, in addition to the A-holes who totally believe that their time is worth WAY more than yours. lovely...

anyways, i hope you're destressed and have a great rest of the day.

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RUNNINGWILD 11/25/2008 12:01PM

    Both hands?! omigosh. I'm sorry, I'm sorry, I'm giggling. I just wouldn't think you'd have it in you to do that. I'm also wondering if s/he will let you back on their bus tomorrow.... better bring them a coffee. emoticon


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Focus for the day: POSTURE!

Monday, November 24, 2008

I thought this comic was very well representative of my current state of being (not to mention the state of the economy!)


The hazards of working at a desk job are many fold... but the 2 big ones are
a) growing a big A$$ and 2) building BAD POSTURE!


I have since combatted problem 1 (losing 25 pounds sure has reshaped my backside!)
But the posture problem still plagues me! ...Now more then ever!

My chiropractor mentioned I have a pretty pronouned forward slump (shoulders cave in). He suggest that there are many factors that have attributed to this: sitting in a desk all day, being a woman (top heavy), lifting weights (to a smaller degree but this sure has helped to pronounce some of my muscular imbalances), etc!
I never really paid much attention to this, until this weekend. the friend that I was out shopping with physically pryed my shoulders back and said "Woah girl... you need to STOP slouching!"
emoticon ...I was doing it without even knowing it! Ugh!

Bad posture is UGLY... and I don't want to be ugly... especially as I get older!

It's frustrating though because I already DO yoga... actually do so many things that they say will help to improve your body awareness as well as your posture! I feel like "What else can I do besides get adjusted?" I guess I have to think outside the box on this issue and really become aware of where my shoulders are at all times!

So, if you meet me on the street today and I'm not walking tall and proud (which will probably be the case!), please, don't hesitate to give me a friendly reminder to "Stand straight, Girl Friend!" The more I'm reminded, the more I'll do it and the more it will become a new habit to stand tall and straight!

  
  Member Comments About This Blog Post:

JIBBIE49 11/25/2008 10:53PM

    Hon, keep doing YOGA. I never realized how fast the years would fly by and I'd get this age. emoticon

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LEANVIXEN 11/24/2008 4:08PM

    Sitting at a desk all day reaks havoc on our posture. I have an ergonomic chair, but it still doesn't really help. I have to crack my back every night before bed, otherwise things feel out of place. I'm going to try to sit taller to see if that helps. Just think about sticking your chest out. That should help ;-)

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WENDEECOURTNEY 11/24/2008 3:43PM

    Omgahhhhh!!! I know, girl! These desk jobs are KILLER on your posture. When I was younger and first started a desk job, my supervisor commented to everyone that they could stick a board behind my back because I sat up so straight at my desk. BOY, how times have CHANGED!!! I catch myself slumping ALL the time now!!!! Now, I also have lower back pain from sitting in this freaking chair all damned day at the computer, lol. At this moment, I am sitting tall! I bet everyone is going to ask me if I am okay. LMAO!!!!!

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DIANEMARY126 11/24/2008 2:51PM

    hey jess!!! i agree thanks for this reminder- as i began reading i was slouched over so i immidiately fixed it...posture has always been an issue for me, especially while sititng down!


your blogs are the greatest and so informative! chiropractor adjustments are great! i think as you build muscle and your upper back & shoulders become even stronger, your posture will become better too-

keep up the great work, you are doign amazing!!

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SEEHOLZ 11/24/2008 2:33PM

    I think most people do not naturally focus on posture. If you notice, it's something that we are "trained" to do. Dance instructors, ballerinas etc. are the only people I really met who were "obsessed" with proper posture... they just have a habit of focusing on this. My DH and my MIL both slough and whenever I stand behind either one of them, I cannot help but pull their shoulders back-LOL--- I'm the back-adjuster in my family-LOL!
My main posture problem is "pulling up my shoulders" without realizing. I guess I tense up and they creep up on me. I am always told to "relax" my shoulders. Part of the problem is that they are already pretty wide and high up, so it also looks worse than my "action"... it annoys me that I don't even notice this, but I am also thankful for being "adjusted".
An alarm of some kind would be nice--- please adjust your form--- but mine would probably go off 24/7-LOL...
I also know how you feel about "already doing all this stuff"... one MORE thing to add to the list, huh? I think it's kind of like stretching.... we tend to just "ignore" it, until it shows its ugly little head!
How's the shoulder???? I saw your comment about it killing you--- man, please make sure to ice it and take good care of it!!!

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RA4945 11/24/2008 1:44PM

    This is a good reminder! Thanks!

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My Metabolism woke me up this morning!

Saturday, November 22, 2008

It's 6:20AM on a SATURDAY MORNING and I'm up eating breakfast!
WHY? You may ask (Considering today is my day for sleeping in because I teach a late yoga class)
Well, because my stomach was growling, telling me: "I'm HUNGRY". My metabolism has been reawaken from yesterday's cheat day! WOOT! I have never actually thought to write down how I feel the day after cheat day, but today I can definitely feel how eating all that extra food yesterday has actually made my metabolism rev faster today!

So... I will have to play around with calories per day more (getting back to the calorie cycling thing I was trying to do to break my weight loss plateau) because what I do know is that, in general, I was definitely feeling my stomach growling much more intently at the beginning of this WL journey... Now, my morning grumblies feels more like a pussy cat's meow in comparison to a lion's roar like it used to be! (It was very hard to ignore the Lion!)
THEN and NOW
My body has really adapted and is thriving on these 1800 calories per day that I currently eat! (which is still pretty low for someone as active as me!) so I really need to make some adjustments that throw my metabolism into a tizzy!

(Speaking of lion... there were 2 wild animals in my dream last night, a bear and a moose! I remember being very lucky that me and my dog (in my dream, in real life I don't have a dog) got away from these beasts safely. I wonder what the symbolism of that all means? I think dream analysis is so cool!)

  
  Member Comments About This Blog Post:

LEANVIXEN 11/24/2008 4:12PM

    Whoohoo! Glad that your metabolism is revved from that cheat day. I still have trouble figuring out how much I need to eat to lose. I burn about 3500 cardio cals per week. I need to refocus on cycling too. Let's work on getting that lion's roar out :-)

Dreams are really interesting. I'm always attacked by lions and defended by tigers. Not really sure what that means, but hey. I'll take a look in my dream book tonight :-)

Comment edited on: 11/24/2008 4:26:04 PM

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RA4945 11/24/2008 11:23AM

    So glad you had a cheat day, finally! Sounds like it wasn't too bad though and it definitely helped you. Love the pictures!
I had a cheat day on Saturday and it was my first official cheat day in a long time. (I have had too many other high calorie days that prevented me from going all out on a cheat day.) I indulged in every sweet my heart desired and it was sooo delicious! I had a stomach ache that night, though. I was back on track yesterday but still regretting it that I went so over-board on Saturday. emoticon

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_FITMAMA 11/23/2008 3:23PM

    Hi Jess. What are your current nutritional ratios? Maybe just tweaking them a bit may help too.

Hope you had a nice weekend!
Mary


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JENSFITJOURNEY 11/23/2008 3:54AM

    I have had that lion wake me up before! haha!!

I love cycling my calories because you really can see your body and your metabolism changing!

Keep burning it up!!!!

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SEPPIESUSAN 11/22/2008 10:22PM

    The day after my last "cheat day" was the day I ran 10K on the treadmill and totally blew my old PR out of the water. I definitely think you get a major boost of energy by "cheating." But then I had a stomach ache for a couple days because of the rich foods!! Did that happen to you...?

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STEPHENIEZ 11/22/2008 9:45PM

    I had a dream my cat and I escaped from a bear... a HUGE bear, lol. Weird.

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WENDEECOURTNEY 11/22/2008 8:08PM

    I took a Dreams class last year in grad school and it is SUPER INTERESTING! You are in there like, "Ohhhh, yeah! Now, I see it all!" lol I thoroughly enjoyed it!

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SEEHOLZ 11/22/2008 7:33PM

    I totally know what you mean! I love waking up like that and it truly has been a while-LOL !
Great reminder, girl!
I think I'm going to work on that myself.... but first things first: finish my paper!
I feel stupid sometimes, because I used to dislike waking up like that... who cares about what was-- great reminder! Thanks girl for always going at it full force ahead !!!!!

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JIBBIE49 11/22/2008 11:17AM

    Since I studied astrology for years, I have also read several books on DREAMS. Having a Dog as your companion would make me think that you have a TRUSTED, DEPENDABLE support person. A "DOG" is always there for the Master, unlike an independent cat. (Think of Lassie, Rin-tin-tin, and Benji.)
Getting away without problems would seem that you have confidence.
In my dreams of being "chased" I often end with being in MUD or something that I can't RUN in and my legs "feel" like lead. (That isn't good in a dream.) emoticon

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CHEAT and EAT!

Saturday, November 22, 2008

Today was my cheat day, and I feel like I still didn't eat enough! LOL

I woke up late (which meant my usual first meal was omitted!)
I had brunch at 9:30am (2 peices of toast, PB and honey, glass of skim milk).
I ate again at 2:30pm (lunch at KFC, chicken strips and poutine).
I had an Arby's roast beef sandwhich and small chocolate milk around 5:00pm
and we made burgers at 7:00pm.
I normally eat a lot more then this on a cheat day! I think I am losing my touch! LOL
(At least I don't feel ILL tonight!)

Actually, I spent most of today shopping for a Christmas party dress... and I actually found 2 that I liked! They both require minor alterations to fit me properly so I will take pics once they are adjusted! My first party is next Friday evening (Collin's work) and I DEFINITELY plan on looking HOT and enjoying the night!

emoticon Shopping therapy RULES! I wish I had more time to do it more often!
... and more money wouldn't hurt either! LOL

  
  Member Comments About This Blog Post:

THELILMERMAID 11/23/2008 8:36PM

    Sounds good! I've been wanting to try that poutin stuff. They don't sell that here. I'd have to make it.

Christmas parties are so fun! My neighbor and I are hosting one together. Everyone has to wear tacky christmas sweaters!

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WENDEECOURTNEY 11/22/2008 8:06PM

    I am a FIRM BELIEVER in RETAIL THERAPY. It needs to be prescribed often! LMAO!!! Let us see the dresses!!!! I know that they look FABULOUS!!!!!

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JIBBIE49 11/22/2008 11:10AM

    Isn't it FUN to find Party dresses you LOVE and then have them be TOO big, even. emoticon



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RUNNINGWILD 11/22/2008 12:50AM

    ok, Arby's AND KFC on the same day and you DON'T feel ill? Your stomach must be cast iron on cheat days... just thinking about it made my tummy do a funny rumbly thing.
How was the rest of your day?

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