Monday, June 16, 2014
My summer goals will be as follows:
1. Watch your eating - paying attention to what goes in my mouth has helped.
2. Minimum of two gym visits a week - getting a little lax in this area. I need to really concentrate on what was once a strength. I can do this.
Two simple goals - should be easy to do!!
Sunday, May 11, 2014
Well, finally found out what has been causing off and on problems with my left leg. It would hurt, it would stiffen up - and this has been going on since last fall. I thought it was sciatica, but it was isolated in one spot. Walking too much or standing on concrete bothered me, but rowing, bicycling did not. I was so frustrated! I was beginning to think I was going to have to live with this forever!
Finally asked the doctor this week when I went for my annual physical. I should have gone sooner - she knew exactly what it was. She said she most often sees it in people who go oversees where they have a lot of stairs. She asked a lot of questions, moved and poked around on my leg..... I have a particular type of bursitis in the area where my quad muscle attaches - it's an overuse injury.
I am so relieved that I at least know what it is now. She said it is a long slow process to get it to go away, but it will go away. Certain things I have to avoid - no step ups, no leg extensions, no one legged balance movements. I have been being really careful that last few days since I now know what will irritate it - it is feeling better already!
So - I have learned my lesson. First - more is not better. Second - go to the doctor sooner when there is a problem!
Wednesday, March 19, 2014
I am going to do two important, but attainable, goals. When I get too lengthy or try to set goals I know I won't be able to commit to, it really doesn't work.
1. Complete the Diamond Team weekly challenges.
The challenges are important and I kind of got out of the habit of making sure I participated in them for the winter challenge.
2. Practice Mindful Eating
Tracking is the best way, but with time committments, I start out great and then the tracking falls by the wayside. So rather than say I will track and not do it, what I will commit to is being mindful of what and how much I am eating anytime I put something in my mouth.
Sunday, November 03, 2013
October was a month of change for me - I changed my workouts and schedule, time changed, my eating habits changed - and all seem to be for the better.
My eating in October was much better, and the scale has started to slowly move downward. Makes me wonder if I wasn't pushing my body so hard physically that it held on to its nourishment for dear life. I feel pretty comfortable that I can keep my eating habits regular and healthy.
Workout -wise, I added in yoga once a week. I REALLY enjoy it - and it is not near as placid as I thought. It is relaxing, yet at the same time your muscles and body are working so that you do get a workout - just a different kind. It is also nice because my husband decided to join the class, so it is something we can do together. And - for him it was free! One of the other guys said the first one was hard on his knees and told hubby that since the sessions were already paid for, go ahead and take his spot!
In addition, I have been working twice a week with my trainer of 6 years. Dang he is good! I should have just stuck with him! The first couple weeks were a bit low key. The workouts were more of a test to see what I could and couldn't do along with what I would call rehab. It was kind of a mixed bag with some frustration - I had improved in some areas, but in others I had lost some of my skill and strength. At least it gave him a blueprint to work off of.
The last couple weeks have been phenomenal! I have felt so good and feel like I accomplished so much working with him! The turning point was the floor presses, which we had not done in ages. It is an old bodybuilder trick - lay flat on the floor on your back, and do a chest press with dumbbells. It is a great way to build strength as it differs from chest press on bench. First, you are on the floor - your legs can't help you - chest and core are it. Second, your arms on the down stroke are stopped by the floor - you don't get that little "oomph" from your arms going slightly below parallel on the bench . Finally, it's dumbbells which require a bit more control that the bar so.
Imagine my surprise when we built up to 50 pound dumbbells and I actually got 4 reps! Not a lot of reps, but holy moley, I feel pretty good for an old lady! That was one area I did indeed improve. Last time we tried this, I could get only 1 rep with 45 pound dumbbells.
I am so looking forward to November and working towards being a more healthy individual!
Saturday, October 12, 2013
Well, I knew it was coming - and I finally got the guts to pick October as the month.
I decided for the month of October to stop Crossfit and go back to the standard "meat & potatoes" free weight strength training with my beloved trainer of 6 years, supplemented with cardio, and, hopefully yoga when the class starts up . I need to do this - I honestly think I am overtraining. For about the past four or five months, in particular, I have just been so sore, so tight - no matter how much stretching, rolling, mobility I do. My legs in particular have become so bothersome - my SI joint tightens up, I am having issues with my hip flexors, plus other little tweaks here and there. I was to the point that I couldn't walk for any distance without everything seizing up. I blamed it on shoes, walking on concrete, arthritis (??), age, etc. But I really needed to face up to the fact that I was doing too much and beating myself up. I needed to stop for a while, get myself back in order, and then decide what to do.
I thought about it a lot, and really analyzed what I was doing. God knows it isn't form. My trainer that I have had for 6 years is real stickler for form. I started out working with him, so I have learned the right way and it has become second nature to concentrate on proper form and NEVER sacrifice weight for form. Plus the box that I go to is also rabid about form - we always start the workout with form work, and the coaches don't hesitate to stop you (even during a workout) if your form isn't spot on. It's not the weight levels - I am strong for my age, and the weight part has always been easy. It wasn't lack of mobility work - each workout began and ended with mobility, plus what I did on my own each and every night. Honestly, I know what it is - it is volume.
I have to face it - I am 57 not 27. I learned a lot about scaling weight from doing the Crossfit open and the way they scaled the workouts for masters 55 and up. What I didn't think about all this time was that maybe I needed to scale the volume. I think I am just doing too much and my body won't take it.
As of today, the 11th, I have not done a Crossfit workout for 2 weeks. I have no stiffness or pain in my SI joint. I actually walked around the aisles of the grocery store with no pain or stiffness in my legs. I can sleep and rise in the morning without walking around like Frankestein's monster. My most recent chiropractic adjustment worked so well, I couldn't believe it. My massage therapist commented yesterday at the fact that my leg and back muscles everywhere were not as tight as they had always been before (even though I really never had problems with my back).
I am going to be firm in my commitment to wait one month. I don't think I want to give up Crossfit - I enjoy it way too much. But at the end of the month I will be talking one on one with the coach that does the class I normally attend. I want to specifically talk about scaling the volume and, seeing what arrangements can be made to cut down to maybe one or two classes a week.
I haven't felt this good in quite some time. I am just sorry I let my pride and denial of my age get in the way, and didn't adjust things sooner.
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