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 ...
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.
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.
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.
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!
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