Wednesday, September 24, 2014
I needed this today - maybe you do too.
(just cut and paste the link into your browser- sorry I don't know how to make it "live")
Stay strong -
Saturday, August 09, 2014
Just a reminder that I AM making progress...
April 28th 248.6
August 8th 227.1
Screw the scale - it can move as slow as it needs to - I'm building muscle and taking back my healthy, one step at a time.
Wednesday, July 30, 2014
First - I'm not looking for anyone to recommend a new "treatment" - this is just an update
I started PT for my shoulder/arm/wrist . I've been to a Neurosurgeon, an orthopedic specialist, and now I'm in Physical Therapy. I have some spine/shoulder alignment issues, and PT is helping. A LOT! I'm back to lifting with minimal restrictions (no overhead press stuff) and I'm not allowed to do anything that hurts. Simple enough - time to get busy!
My Nutrition/Personal Trainer continues to be a great source of help with getting things moving in the right direction. Now all I need to do is get myself out of the way. Literally. I tend to over-think, and justify, etc... I need to remember "KISS" (Keep It Simple, Stupid...) and just work the program. It works. And it's something I'm willing to do on a regular basis... so, stop FUSSING and get busy (personal pep talk over...)
Lastly, I'm just anxious to get things MOVING... I'm impatient for results, because of the stall. Now that I'm moving forward, I feel like I want to do anything and everything to make it go FASTER (instant gratification please... )
Thanks for all of you that have checked in on me. Sorry to be a bit MIA, but I had lots of things to do with the injury. I hope to be a bit more sparkly from this point forward.
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:
body weight squats
single leg hip thrusts
body weight walking lunges
hip thrust holds (I can hold a weight plate on my lap with my good arm for this)
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...
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
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
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
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"...
I trust him to carry me through this...
No excuses, no whining... Just some hard work ...
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