IRISHBEANERGAL   39,758
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IRISHBEANERGAL's Recent Blog Entries

The challenges of an injury... a little help please?

Sunday, June 29, 2014

I LOVE to do strength training - heavy lifting, squats, deadlifts.

My injury has sidelined most of this... Now I am able to do only the following:

squat holds
body weight squats
single leg hip thrusts
glute bridges
body weight walking lunges
hip thrust holds (I can hold a weight plate on my lap with my good arm for this)
hip thrusters
body weight side lunges

nothing upper body.. this is INCREDIBLY frustrating...

And, of course, as much cardio as I can stand (did I mention that I really don't like cardio much???)

My doctor's appt is on July 8th - and while I will be glad to (FINALLY) get some news, I don't anticipate them clearing me to start up on my upper body weight program right away (although I guess miracles CAN happen).

Funny thing, and I plan to talk to the doctor about this, none of the upper body exercises make the injury hurt and/or make it better either... so I am going to see what I will be allowed to do (if anything)... I figure it can't hurt to ask.

All of this, has, in turn, stagnated my weight loss...

I have a super nutrition program - and we are tweaking it to fit the lack of training.

But I AM FRUSTRATED BEYOND BELIEF.... I finally had it movin'... and now I'm stalled, again.

But you know me... never gonna quit, never gonna die... so here I am...

question - what do YOU like to do for HIGH intensity cardio??? I'm open to ideas...

~Irish

  
  Member Comments About This Blog Post:

PARASELENIC 7/3/2014 1:22PM

    I have to trick or bribe myself: Watch a tv show online while on the elliptical and develop rules-- eg: whever music plays in the background, up the elliptical to break neck speed.

I love swimming and that makes really good intense cardio-- get a pair of underwater headphones and just let go... swimming is nice, too, as you can break up the speeds and intensity by lengths or minutes.

I hope that your injury is healing well. Can't wait to hear about the 8th!

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EJOY-EVELYN 6/30/2014 10:43PM

    I agree, being limited is quite the test and I'm not all that crazy about cardio either . . . but the heart wants it. My personal favorites are Tai Chi and healing Qi Gong. As much as I've come to enjoy long walks, I now must limit them to 10-15 minute segments. Being adaptable to new limitations will continue to break ground in changing our focus.

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IMIN2GENES 6/30/2014 8:46PM

    Just for fun, I LOVE to use Coach Nicole's videos. Her short 10 - 15 minute cardio ones are lots of fun especially when you don't have a lot of extra time. They pack a punch! I also like kickboxing too. It's something more interesting than the treadmill for me...
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Finger's still crossed for good news from the docs! I'm still thinking of you even though I've been on the quiet side. I'll explain later...

Keep thinking happy thoughts and hold tight to that determination!
Chris
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GETSTRONGRRR 6/30/2014 5:54PM

    Hmmm, hopefully it's some type of tendonitis.

I guess kettlebells are out. (although if it is tendonitis, swinging KBs are great....it gently stretches out your joints).

Spinning may be your best option for cardio.....you could also see if they have any weighted vests at your gym.....weighted walks can be good

Hope you have a speedy recovery

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ADRIENALINE 6/30/2014 1:17PM

    Love hiking, jogging with music outside and cycling. I personally hate strength training. Between the two of us we'd make one great fitness trainer

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MRS_EVA_K 6/30/2014 8:29AM

    I hike. i hate gym cardio. I don't get to go as much as i would like to but i personally am not overly athletic but hiking is something i can do. at this time of year you just have to make sure you stay hydrated.

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CHEETARA79 6/30/2014 7:41AM

    I love hiking. Cardio indoors on one of those dang machines generally makes me feel like a hamster on a wheel.

Swimming is also great cardio and it's the season right now!

If you have to do indoors, I'd do Zumba or some other dance aerobics class.

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SLOWDETERMINED 6/29/2014 11:42PM

    emoticon I love biking, both stationary and riding the road. I can challenge myself on the bike, I like to do interval training, and recently tried Tabata intervals which are intense. I have learned to tolerate the treadmill, but I really like to cycle with music. emoticon

Comment edited on: 6/29/2014 11:42:45 PM

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SVELTEWARRIOR 6/29/2014 11:39PM

    Do you like cycling? I like to cycle long and fast

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First day of injury training...

Wednesday, June 18, 2014

I got my "injury" workouts today -

Shame on me for thinking it would be light...

We are going to do leg and core work, alternating with cardio sessions. It will look like this:

Day 1 - session A + cardio session
Day 2 - session B + cardio session
Day 3 - session A + cardio session
Day 4 - session B + cardio session
Day 5 - session A + cardio session
Day 6 - session B + cardio session
Day 7 is a cardio session only to allow for recovery

then we repeat... until I'm cleared to work upper body, which hopefully will be within the next 2-3 weeks.

To give you an idea of what this looks like, here's what each session will entail

Session A

1a- squat holds 4 x 40 seconds (add 5-10 seconds each week)
1b - bodyweight squats 4x10

2a single leg hip thrusts 4 x 12 per side
2b glut bridge holds 4 x 45 seconds each

3 bodyweight walking lunges - 3x10 per side (20 seconds rest between each set)

4 Elliptical Intervals - 15 seconds fast/45 seconds moderate/slow x 10 rounds

Session B

1a - Hip thrust holds with weight plate on lap 4 x45 seconds (add 5-10 seconds each week)
1b - bodyweight hip thrusts 4x10 (with 1 second squeeze hold at top)

2 - body weight squats (5 second negative) 4 x12 - 30 seconds rest between each set

3 - bodyweight side lunges 3x10 per side - 30 seconds rest between each set

4 - Elliptical Intervals - 15 seconds fast/45 seconds moderate/slow x 10 rounds

Cardio session

30 mins of brisk walking (usually at 3.0mph) on a "10" incline - I will need to keep my heart rate at 125-145

I will be working out 7 days a week, and he's encouraging any extra cardio I can slip in - we will be keeping the diet the same, except the lowering of my carbs by 5g each meal that includes carbs.

The goal is to keep the weight loss moving forward while we work through the injury.

I AM SO LUCKY TO HAVE GOOD SUPPORT - I was worried going in, but as my coach said "Don't worry, I got you... we are not going to fail"...

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I trust him to carry me through this...

No excuses, no whining... Just some hard work ...

~Irish


  
  Member Comments About This Blog Post:

IMIN2GENES 6/19/2014 8:19AM

    Wow! You really are lucky to have that extra support. You're trainer sounds really awesome! I like the plan you've got. It sounds really good and like it will work without hurting you more. That's a major win!

Finger's crossed for good news with the docs. Keep up the awesome work!
Chris
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GETSTRONGRRR 6/18/2014 5:29PM

    Oh this sounds good! I predict some lower body soreness in the weeks to come.....Enjoy!!

Comment edited on: 6/18/2014 5:30:07 PM

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MUSTANG_SALLY2 6/18/2014 10:11AM

    I so long for someone to say to me, "Don't worry, I got you... we are not going to fail"... and really, truly mean it. It's hard to do this thing (practically) alone. Sigh.

Sounds like they are going to keep your body moving and your heart pumping. Your injury, except for the pain receptors, will barely be a blip on your lifestyle radar.

Lots of hugs coming your way!

I'm cheering for you!

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MRS_EVA_K 6/18/2014 7:40AM

    I like your plan. Keep going girl. You'll make it through this injury just fine.

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Injury...

Monday, June 16, 2014

Those of you who have been here for the long haul know that I've finally found success with a new nutrition plan and working my tushy off in the gym.

About a month ago I felt a twinge in my right arm, and attributed it to overwork on the computer. The twinge kept getting worse, and pain started to work it's way up my arm, into my elbow, upper arm, and landing in my shoulder and neck.

This situation didn't impede my lifting at the gym, or any of my workouts - it wasn't bothered by working out, but it didn't get any better either. I researched online, did a few home remedy type things, and it still hurts.

So... today I went to the doctor.

The exact diagnosis is "cervical nerve root impingement" - a fancy name for an irritated, pinched nerve. I was slapped into a brace, and I've been referred to the neurosurgical team in my health network for an appointment next week.

oh, and no working out with the arm until they clear me. NOTHING.

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No push ups, trx, lifts, body weight exercises, etc. I'm even supposed to curb my computer time (did I mention that I am on a computer FOR MY JOB?!?!). Do not use the arm, period.

I've contacted my nutrition coach (Trainer #7) and let Head Trainer Guy know. Both have promised to help me accommodate this so I don't lose any ground in my goals.

After a YEAR of struggling - I finally get things moving... and here I am approximately 2 months in and now I'm hitting a stupid wall...

Yeah I'm bummed. Keep good thoughts everyone... sigh... oops better get off the computer now.

~Irish emoticon

  
  Member Comments About This Blog Post:

IMIN2GENES 6/17/2014 9:09PM

    What a bummer!! I'm really glad you went to see the doc though. Better to know and get it healed properly. Fingers crossed for good news!

Sending you lots of happy thoughts and wishes for speedy recovery. Don't let it get you down!
Chris
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JANEMAR2 6/17/2014 4:09PM

    I am so sorry. I can feel you pain. I had a pinched nerve in my neck with pain and tingling in my left arm earlier this year. After more than a month of ibuprofen, I finally went to physical therapy. I found it was caused not so much by the fall I took in yoga class, but by a lot of little things, like how I was holding my head when working out (looking up is bad). It took a couple of weeks of doing the exercises for me to really notice an improvement in my symptoms. Hopefully, you will be on the mend soon and feeling like your old self.



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MUSTANG_SALLY2 6/17/2014 8:14AM

    Bummer. I'm glad you went to the doctor tho. I hope they will be able to help you w/o surgery tho. Fingers crossed. I hope your team can help you find another way to keep going. Sending lots of hugs! Hang in there.

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MRS_EVA_K 6/17/2014 7:53AM

    oh no. I'm so sorry. But I'm glad you are talking to your experts and adjusting rather than surrendering. You'll do this Irish. Let us know what the surgical team says (((hugs)))

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GETSTRONGRRR 6/17/2014 6:28AM

    Ouch!

Frustrating as it is, follow the doc's advice, you'll be better for the long haul. And if trainer guy can accommodate, even better.

After my hip surgery 3 years ago, I was in the gym 2 weeks later, still on crutches. I worked upper body only for 2 months, till the doc cleared me to do weight bearing on my legs

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SUSUSUZZZIE 6/16/2014 10:04PM

    Oh no! So sorry to hear this awful news!

You have a great support in your trainers. You can do this - it's all about adapting.

Wishing you a speedy recovery so that the down time is as short as possible.

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Memorial Day, 2014

Monday, May 26, 2014

Today I remember my two grandfathers - both served lifetime careers in the Army. Both saw combat. Fortunately for me, they both survived the wars they served in. I got to know them as a little girl (and thought the world revolved around them), as a teenager (when I thought they were "boring") and for a short time, as an adult (when I truly learned to appreciate them).

Both have passed on, hopefully to greater things depending upon one's beliefs, but I still remember them with pride, knowing that they served their country to the best of their abilities.

Regardless of how you feel about wars, the armed services, etc., there IS something honorable about signing up for duty and doing what you signed on to do. Bravery is doing something that scares the crap out of you, but still having the courage to do it anyway.

Rest in Peace, Grandpa Sarge and Grandpa GG. You both taught me many things that I keep with me even today.

~Irish

  
  Member Comments About This Blog Post:

MRS_EVA_K 6/5/2014 7:42AM

    Beautiful and sorry I am late to it. Few people truly a fan of war, but it is an honorable, selfless thing, to sign your life away (you may survive, but when you sign up for any kind of service that requires you carry a gun you are saying "I understand I may not live through this.") to protect a mass of people you never have and never will know. Thanks Irish.

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PIXIEMOM13 5/27/2014 3:00PM

    Very lovely tribute. Both of my grandfathers served as well (army for each unless I'm mistaken.) Both have also passed on and are missed.

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SVELTEWARRIOR 5/26/2014 11:06PM

    Beautiful tribute!!!

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IMIN2GENES 5/26/2014 9:31PM

    Lovely tribute! It's awesome to have such great memories. I had 3 grandfathers (my mom's mom married again after her 1st husband passed on) who all served. I have fond memories of them all. My pappy I was closest to was on the beach at Normandy and thankfully came home! Always a hero to me!
Chris
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CORKYTHEMOM1 5/26/2014 8:30PM

    emoticon Irish for honoring the brave men and women who have sacrificed their lives for our freedom! God Bless our fallen heroes and the soldiers who continue to protect and serve our country at home and abroad so that we can live in peace and to keep us safe!


~ Monika ~ emoticon emoticon emoticon

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MUSIC2HISEARS 5/26/2014 7:33PM

    Beautiful blog

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SUSUSUZZZIE 5/26/2014 5:20PM

    Very very nice blog!

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GETSTRONGRRR 5/26/2014 5:14PM

    Good on you for remembering them....and we must always remember to separate honoring those who serve from our thoughts on the wars they fight in

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My progress in just 18 days...

Tuesday, May 20, 2014

Those of you who know me, know I'm on a new nutrition plan...

I thought I'd post some pictures...

Starting on April 28



18 days later - May 16, 2014




No fad diets, no quirky pills...just hard work and eating well.

I am so glad to be on the right track!

~Irish

  
  Member Comments About This Blog Post:

MRS_EVA_K 6/5/2014 7:38AM

    Nice Irish. Keep rocking your plan Lady!

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SAPHRAEL 5/27/2014 2:43PM

    You're on fire! 18 days?!
Nice! emoticon

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ADRIENALINE 5/21/2014 1:44PM

    You are doing great! What a difference!

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MUSTANG_SALLY2 5/21/2014 8:52AM

    Holy smoke! That's awesome. I'm so excited for you. Keep up the great work!

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PARASELENIC 5/21/2014 6:04AM

    Holy progress, batman! I'm so glad you found the program that works for you! Just imagine whats going to happen over the summer with this! Great work, Irish!

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SUSUSUZZZIE 5/20/2014 11:26PM

    emoticon
VERY-VERY AWESOME JOB!

Keep up the great work! Love seeing your results and hearing how motivated you are! You go girl!

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IMIN2GENES 5/20/2014 8:04PM

    That's fabulous! Sounds like you've finally found the "right" plan for you. Now all that hard work is paying off in spades! You go girlfriend!
Chris
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GETSTRONGRRR 5/20/2014 6:50PM

    That's a pretty frikkin' noticeable difference for 18 days!!! Good on you! Keep at it!

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CHEETARA79 5/20/2014 6:45PM

    Looking good!

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PIXIEMOM13 5/20/2014 6:28PM

    You are doing SOOOO incredible!

I wanna be you when I grow up (okay, IF I grow up)...lol

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MSILVER94 5/20/2014 5:32PM

    Wow!!! Just 18 days!!! Go girl!!! You're doing an awesome job!!!

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