Wednesday, December 10, 2014

Feeling A LOT Better

After innumerable doctor appointments, I am feeling a lot better.

Heck, I can eat.  That makes a huge difference.

This "sickness" has been the strangest thing.  I felt like my body was not working. I felt like some of the things the doctors were telling me were not true.  And I was doubting my own knowledge of my body.  Really, you know your own body better than anyone else.

Details
I started feeling sick mid-October.  I couldn't eat without having terrible stomach and muscle pain, mainly in my back and shoulder.  I tried to link these things together, but it didn't really make sense. 

It got to the point that I could only eat a few bites of food every couple of hours.

Immediately, I thought to myself.  Don't eat sugar.  I feel like my body doesn't handle sugar well and I had eliminated it for the most part (rarely ate bread or treats), until August and then I just didn't care anymore.  It seemed like my leg injury wouldn't heal no matter what I did. So, I went off the rails--specifically during the last 2 weeks of October.

Besides fatigue and frustration, I dropped weight quickly.  Not good.  Luckily, I was up 5 lbs. from my poor diet.  Currently, I'm down 17 pounds.  I've never been on this side of the weight struggle before, trying to maintain or gain weight. Really frustrating. I'm still in the healthy range, but it's lower than I feel comfortable with.

I was told when I went the ER that I should eat refined foods--white bread/crackers and broth.
Which is totally opposite of what I would consider healthy! But I was able to eat saltines and chicken noodle soup.  And it tasted good, but I wasn't getting much nutrition.

I went to a GI doctor and he recommended I get an endoscopy.  AWESOME! But they couldn't get me in for 3 weeks.  Still not sure if I would be in pain for those 3 weeks, I went home discouraged.
That week, I started feeling like I could eat more.  I started eating a whole can of soup instead of a small mug.

Thanksgiving came and I actually ate turkey and stuffing and mashed potatoes. Later, at our second dinner, I had half a piece of pumpkin pie.  I just wanted to try it, to see what would happen.  I felt a little sluggish in the morning, but no major pain or tummy troubles. But, the next day, I was sick again.  From that point, I have had no treats.  And for the last 2 weeks, I have basically been eating protein and veggies.  Right now, I'm trying to stick to the Candida Diet.  And, hopefully I'll have some more information next week after the scope is done.

I wanted to see if I separated my symptoms and treated them separately, would I improve.  I got an abdominal massage one day and it provided a ton of relief.  She said my psoas muscles were crazy tight.  And she thought that could cause my other back pain and maybe even stomach pain.  So, I have also been doing massage and chiropractic.  And when I got home, I googled tight abdominal muscles and back muscles in conjunction with stomach pain.  What did I find?  Tight abdominal muscles can create symptoms of ulcers or gallbladder pain.

Good News

  • I can eat a decent amount of food and drink water.  It was even hard to drink water, for a while.
  • I went to the gym and walked on the treadmill for 20 minutes. It's amazing how good that felt. I have not moved much for a few months.  Trying to rest as much as I could may have backfired.
  • My scope is on Tuesday.  Ulcer or no ulcer? And then it will be done.  And I won't worry about that part anymore.
  • My neighbors and sisters and moms have been awesome!
  • I finally feel like I'm coming back.  And I am excited to do the little things that I haven't been able to do for my family.
Advice
Sometimes listening to your body is hard.  Just try.  Sleep when it asks for sleep.  Fuel yourself with premium foods.  Not junk.  Remember to deep breathe.  Move your body. Take time to reset and reboot. It's okay to ask for help.


What have you been up to?
Are you ready for Christmas? I'm not, but I will be shopping online this week.

Friday, October 31, 2014

Trying To Be Tough

I knew I wasn't feeling well and that I was exhausted.  I knew I was frustrated and having a hard time getting anything done.  I knew I was not eating well.  I thought I could just rest and get better, but nothing was getting better.

I went to the Chiropractor and PT for my hip and leg.
I had intense pain in my back and shoulders.  It would wake me up at night and I wouldn't be able to go to sleep.

I thought that I was just having pinched nerves and kept trying to rest and relax.

Then one night, I was in so much pain, I considered going to the ER.
I had sharp pain in my back and side and stomach.  It was on the right side and up under my rib.
It happened after eating a greasy hamburger and some mini donuts.
Of course, I Googled all of my symptoms. What came to my mind was gallbladder.

I tried to see my Dr., but she was out sick.  They told me to go to the urgent care and they told me to go to the ER.  The ER said to go back to my clinic and  see whomever was covering patients.
They did blood work, urine test, and ordered an ultrasound--3 days later.

In the meantime, I was still taking ibuprofen, trying to help my pain.
I felt like my nerves were frayed for about a month.  I was crazy tired.  And I was just so upset and disappointed with myself.

Sometimes when I am in pain, I try to be tough.  This time I waited a little too long.
I have an ulcer.

I started having pains in August and then they went away.  I think when I reinjured my leg, I took a hit.  The orthopedist told me to take a steady dose of ibuprofen and so I did.  NSAIDs are not supposed to be taken for long periods of time.  I took them 2-3x a day for 3 weeks.  Before that, I would take them 1 or 2 times a week if I had unusual pain.

Anyway, I am on the mend.  And I have some hope that my body will recover in a few weeks.
I had extra blood work done to check different nutrient levels.  They all came out in the healthy range.  But I am pretty sure I am experiencing adrenal fatigue as well.

I am even more convinced of the importance of sleep and good nutrition in general.  But when you add strenuous exercise on top of daily tasks, you need to make sure you are on top of it. I often thought that I wasn't eating enough for the amount of exercise I do, but I was maintain or gaining a few lbs. and figured that I was okay. But the last 2 months, with my arm pain, it was hard to feel like cooking and to actually chop and prep stuff hurt.  I tried to eat fresh stuff, but the majority of my food was probably some kind of packaged food.

I would not wish this pain on anyone.  So, please look at your diet and sleep patterns and get them in check. Make sure you are eating enough healthy fats and a variety of fruits and vegetables as well as protein and good starches.  Eat breakfast--not cereal or a muffin alone.  You need protein and fat.  Good fats help your body produce hormones that keep everything functioning. Take a multivitamin if you don't feel like you are eating your nutrients--and then work on adding whole foods.

I am not a Dr.  Just keep track of what you eat for a few days and see if you are getting at least 3 veggies a day.  That is  a good place to start.  And fat is not your enemy!!!

Tuesday, October 7, 2014

Just When I Thought I Was Healed

Running last week was going really well.
I was feeling confident and when I was asked about my injuries, I only had arm pain to talk about.
I was so happy and grateful.

I am still happy and grateful, but my leg decided to freak out on Friday.

Tape and bruising.
I have matching bruises on both sides of my shin.
And bogs of inflammation that hurt when I touch them.
The bruising was caused by massaging the inflamed spots.

The good thing is that my foot doesn't hurt.
My guess is that all of my muscles are trying to compensate for each other.
I felt like my calves were strong.  I was working on my peroneus muscles. My foot and ankle felt like they were striking correctly, but something shifted somewhere and here we are again.

I took a picture just like this in March.

So, back to the Dr., Chiro, PT, Massage...

I'm not sure what will work.
I am going to a sports medicine Dr. on Friday.  I hope he has more info for me.
My guess is he will just say PT, but maybe he can explain why it's happening and how long it should take to heal. And what I can do to fix it.


Sometimes I give my phone to our little boy in the car.
Today, he was quiet while he had it.
When I got it back there were 20 of these pictures.
 
 
Workout:
45 minutes--AMT
25 minutes--Abs/Stretching
10 minutes--AMT


Friday, October 3, 2014

Cardio Day, 3 lb. Dumbbells, And Protein, Protein, Protein

Yesterday was one of those days that I just didn't have it.
No energy.
No drive.

I went to the gym and got in a short workout, but it was work the whole time.
I probably needed a down day, just because I have been pushing harder this week and have not been sleeping well.

Yesterday was a mega squat day.
I put a 20 lb. bar on my back and ended up doing 400 squats.
2 sets of 100 and 4 sets of 50.

Today was a cardio day.  I had loads of energy.
4 miles on the AMT
3.5 miles on the treadmill.
My big toe started hurting, so I alternated walking/running.

I hit a cruising speed and felt like I could have run forever, if my toe wasn't hurting.
I do not want to get injured again.

3 lb. Dumbbells
It's a start.  Really, I wanted to see if I had any elbow pain with a curling motion.  It didn't hurt, but I am pretty sure I can't handle more weight with my left arm yet.  My right arm is a little stronger.  My wrist didn't hurt, just my elbow. 

Do any of you use wrist braces, guards?  I don't know what they are really called.  I see lots of people with gloves, but I don't think they are super stiff.

Protein
It's easy to overdue protein and forget that you need veggies and fruits and carbs.  They all have micronutrients important for good health.
This week, I am working on cutting sugar and adding protein.
I cooked 8 sirloin patties so I would have a protein ready to go.

I remember seeing an interview with some male celebrity who ate tons of "beef patties" to get muscular for a movie.  He said he never wanted to eat another one. Tomorrow, I'll grill up some chicken to have on hand.  Next week, another round of Operation Veg Out. Feel free to share your veggie pictures on Facebook.


What healthy habits are you working on?

What was your favorite thing this week?


Wednesday, October 1, 2014

Mile Test, Arm Sleeves, Maybe Next Week

I feel like running is coming back to me.
But I know that if I go too hard, it will hurt again.

I've been testing my speed threshold and it appears to be a 9 minute mile
 
Which is a good thing.
Last week, I ran between 9:30-10:00 miles.  Slowly, but surely.
I can run on 6.8 mph for quarter mile intervals, but not for a mile straight.
 
I'm still doing foot strengthening and calf strengthening exercises.
I am happy that things appear to be getting better.
 
 
I stopped using KTape and switched to wrapping with an ACE bandage when I needed extra support around my wrist when I was at home.  Avoiding anything heavy has really helped me heal.  I cut the toes off of a pair of socks to wear as elbow sleeves under my jacket when I run.  It adds support and warmth around my elbows.
 
First, I tried wearing my compression socks on my arms when I slept.  It made it really hard to open a bottle of water in the middle of the night.  I may have spilled all over myself. 
 
I didn't want to buy sleeves at the store until I knew if they worked or not.  So, my wrist and elbows are getting better too.  I am trying to be patient.  I'm hopeful that I will be able to lift arms again by the end of next week. I'll start off with 5 lbs. and work my way back up to my normal, or old normal.
 
Can you believe it's October already.
Time to get out the fall d├ęcor.
I think I have like 3 things.  I love the leaves and the crisp air.  It actually got chilly last night.
 
Hot chocolate weather.
 
I told my husband that I brushed my teeth with hot water.  He thought that was weird.
After almost 15 years of marriage, I am sure that I do something else that is weirder than that.
 
Do you brush with hot or cold water?
 
Are you gearing up for any fall races?
 
 

 

Tuesday, September 30, 2014

Sleep. Potato. Burrito

This morning I woke up..did I ever fall asleep?

I have a sleepwalker and a boy who seems to have a sensitive tummy and/or growing pains.
Last night was awesome.  I kept hearing doors open and feet moving up and down the hall.  I just didn't want to get up.  I waited until they came to me.

One came in walked in a circle and then went back to bed.  Later, she got up to use the restroom.

The other cried, and needed to be held.  Later, he couldn't find his duck in the middle of the night, so he turned on his light and threw his blankets on the floor and then came and asked for help.  I don't mind getting up early, if I can get some sleep when it is actually "dark time."

Little man goes in phases with his toys.
This week, he is in love with bath time and rubber ducks and Mr. Potato Head.
He made one for him and one for his sister.

"This is Haylee."
To be fair, she doesn't look like this all of the time.
 
 
 
Food Nostalgia
I had another food nostalgia moment when I went grocery shopping yesterday.
Microwave burritos.  We used to go to the deli for lunch and get one.  I usually opted for a chimichanga if they had that as an option.  But they are practically the same thing. Anyway...
 
I know better.
But sometimes you just want it, right?
So I ate it.
And it wasn't very good.
And this morning my guts hurt when I ran.
Live and learn.
 
 
Workout:
20 minutes--AMT 14/16 Interval
25 minutes--treadmill--6.4/4.0 mph walk/run
10 minutes--legs
10 minutes--treadmill--walk/run
20 minutes--abs/stretching
 


Monday, September 29, 2014

Saturday Stuff

 
Saturdays at the gym are interesting.

If you go early, it's empty.
If you go late, it's empty.
The 9-11 am hours are busy.

This weekend, I didn't get there until almost noon.
It was pretty much vacant.
I had the cardio room to myself most of the time.

When people come in, I wonder why they are there.

What are their goals?
Is it a social thing?
Stress relief?

Sometimes I ask people what they're up to and sometimes, I listen to their conversations.
If you're talking loudly, someone is going to hear you.

Anyway, one guy said he was going to a class reunion and wanted to be "hot."
I had never heard a guy say that about himself before. 

2 couples came in and walked and talked on the treadmill by each other.
They were all waiters/waitresses and were talking about not getting good tips the night before.
Then they talked about eating food late at night and feeling gross.
I've had that feeling before.  And sometimes it makes me want to run and other times it makes me want to sleep.

When I left the cardio room, I saw some guys trying to talk a girl into doing a heavy lift she had never done  before.

She kept saying no and that she didn't want to get hurt.  They kept pushing her.
I know the girl, so I stepped in. I just said, "Don't do it if you're not comfortable."

They kept pushing.  She said she would do it with less weight. The guy told her she didn't need less weight. Eventually, I left. 

I think that I sometimes get stuck in the mindset, that if it isn't a long workout or a heavy lift, that it isn't worth it.  Really, we all have to start somewhere.  For beginners, or coming off an injury, the little things do matter.

motivational exercise quotes, motivational exercise quotes, drinking motivational exercise, quotes, motivational exercise quotes of the day, motivational exercise quotes pictures, motivational exercise quotes posters,  motivational quotes exercise weight loss,
 
Start small and each small step will add up to something big.
 
 
 
Workout:
10 minutes--AMT
45 minutes--treadmill, run/walk 4.25 miles
20 minutes--lift/stretch
  • calf raises
  • leg press
  • abs
  • stretch

 

Friday, September 26, 2014

Breakfast, Lunch, and Dinner

I really don't like the idea of writing down everything I eat,
but it helps me actually think about what I am eating.

This week, I talked to the trainer and she told me my weight gain was a result of food choices.

I wanted to believe that it was my injury and not being able to work out, more than food.
Or the medicine that said it would cause weight gain.  I knew I had been eating poorly, but I had a reason.

If I look at my grocery receipts from the past 2 months, I see:
  • Ice cream
  • Candy
  • Candy
  • Cookies
  • Chips
  • Caesar salad kits
  • Granola bars
These things aren't bad in moderation.
I was buying them 2x a week. There was always a treat in the house.

Most nights there is a treat hunt after dinner.  I told my husband he would have to cut up the pineapple if he wanted something sweet.

Yesterday was my first "food journal day."

Photo: Breakfast.
Instant oatmeal.
Mix in scoop of Protein when it's still hot.
Tastes like a no-bake cookie.

Breakfast: Oatmeal with protein powder
Snack: Muscle milk
Lunch: Chicken breast and 1/2 sweet potato
Snack: Apple
Dinner: Stew and 2 biscuits
Snack: Caramel rice cake

I didn't track my water.  I need to do that too.

If I want to lose I have to track all of this stuff.  When I am just maintaining, not so much.  I'd like to get this food stuff down before my arms heal.  I know when I eat better I feel stronger and happier.

Imagine that!

What's your favorite breakfast?

Thursday, September 25, 2014

For The First Time In Forever

Today was the first day that I felt like I was really running.
I didn't have to stop to fix my foot at all.
 
 
I just wanted to see what I could do, you know?
 
Cute Little Girl Running Stock Photos - 20826263
source
 
The kind of run where you actually forget that you put your music on repeat and listened to the same song 10x.
 
I actually have 2 songs that I put on repeat and forget that it's repeating.
 
Let's just say that Justin and Paramore are my go to voices.
 
And no, it's not Bieber
Justin Timberlake.  He's a lot closer to my age.
 
 
 


Can You Feel IT?


Fall Leaves Falling
source
I love the weather we have been having the last few days.
 

Fall is here, hopefully to stay.
I am not praying for snow, but I love light jacket weather in the evenings.
Everything feels a little more cozy.

 
Can you feel this?

If you look up how to remove k tape, it says to take a shower and lather it up.  The soap should help loosen the adhesive.  I know it works when I soak in a bath, I must not take long enough showers.


 
 
Can you feel this?
 
I got a real ice pack and I use it almost every day.  Wrists, elbows, knees, ankles.  It really is way better than a bag of frozen green beans.


 
 
 
Can You Feel This?
 
This dude loves to do somersaults and headstands anywhere he can.
In the van?
 
 Why NOT?!!!
Watching him do it makes me cringe.
I don't like the feeling of blood rushing to my head.
 

I found this quote the other day.  I am sure we all have days that we curse our bodies.  But really we should love our bodies--warts and all.
 
 
 
 

Friday, September 19, 2014

Can You Run And Lift?

I have read a lot of articles about running and lifting.  Most say that you lose muscle when you run.  I think that happens when your diet is not meeting the nutritional needs based on activity levels.

This article gives some tips to excel in both running and lifting.
I love to do both.
I can't say that I am an expert at either.
I do know that they both make me feel alive.


Strength Runner "If you love to run and love to lift, you don't have to choose between them. Have the best of both worlds by becoming a strength runner!"

This guy is talking about Obstacle Course Races.  But the training methods would work whether you want to do that kind of race or not.

My last few workouts have been running intervals.
1 mile run
Squats
1 mile run
Calf raises
1 mile run
Walking lunges

The workout at the end of the article gives a good lower body and upper body option.
You can swap out moves with weights, for body weight options.
Greatist.com is a great resource.


Lift to Run This article focuses more on why runners should lift.
It is an interview of the author of the book "Anatomy For Runners."

The following is an excerpt from Bodybuilding.com.

 
"By the end of the book I felt like I kind of had an assignment: Build a strong core, and build a strong butt. If all I did was focus on those two things, how much would that help me in athletics and life?"
 
"Tremendously, and here is the reason why: As you run faster, the amount of time you are in contact with the ground actually decreases. But the flip side of that is that when you have less time in contact with the ground, it is actually harder to run. So your body has to be able to supply more force to the ground quickly.
(picture from article)
Here is why strength training helps runners: You have to be able to put out more force in a shorter amount of time to run faster. But if all you do is run, you never develop the true high-end strength and high-power demands that you need to do that. So yes, if you develop a strong core, you keep things stable. And if you have good glutes, you can propel yourself off the ground.
Walking is different than running. When you walk, most of the power from push-off actually comes from your calf.
When you run that isn't true. When you run, most of the power from push-off comes from your hips, so we're talking about true hip extension. If you improve your core strength and improve your hip extension strength, you are well on your way to becoming a more efficient runner."


Read the rest of the article.  It has good information on posture and strengthening.  There are a lot of things that I could improve on.
I will be adding this book to my wishlist.


Friday Finds

It's that time again to share my favorite things of the week.

1. Halloween Candy
I know a lot of us try to be good and avoid sweets.
 
And I usually do it too, but when you go to Target and don't have much to buy, it is really easy to fill your cart with snacks.
 
It's not even October.
I am getting my fix early.
I'll avoid it for the rest of the month.
 
2. Padded Sports Bras
My Target has lots of exercise clothing 30% off.
 
I'm flat chested and I know it.
It is nice to have a little shape when I workout--and at all other times.
When there is a sale on padded sports bras, it's a double win!
 
3. This Guy
We get to hangout daily.
He likes to snuggle.
He likes to steal my food.
He likes to spit in my salad (yes, that actually happened)
He tells me he loves me frequently.
He is pure boy.
 
4. A Smile
An awkward smile, I love it!
Not that long ago it was hard for me to smile.
A real smile.
 
Life is all about perspective.
This morning when I woke up to a crying child, way to early, I had a moment of clarity.
I was able to snuggle this child.
As much as I'd like to lift weights,
This is what my arms are for.

Thursday, September 18, 2014

Sleep, Run, Truth

Sleep

Having a new bed has made my sleep so much more comfortable.
I used to toss and turn when I first went to bed.
Now, when I decide to sleep I just sink in and I'm out in a few minutes.

My back feels better, my shoulders and neck are relaxed.  I didn't know it would make such a difference this fast.
Beds have a life of 7-10 years.  If you are having pain and trouble sleeping, I would look at your mattress.

It's kind of like running shoes.  They have a mileage limit and then they will make you hurt.  A new bed, and new shoes, is an investment in your health and wellness.


Run
Today was a good day for a run.  I felt strong and balanced.  Some days I can tell I am leaning one way more than the other and I walk with a sway or a limp.  Weird.

I started off with 100 floors on the stair climber.  Today was easier than yesterday and I felt like I could do more, but I wanted to run as well.

The bad thing about not running or working out my lower body for a few months--the bum jiggle.
I am sure you know what I'm talking about.  If I can feel it jiggle, then I know other people can see it jiggle.  That just gives me a goal I can work towards.  When the rear end momentum stops, I know I'm in decent shape.

Speaking of jiggle, the same things is happening with my arms. Oh, well.


Truth

Laundry has been non-stop this week. I have piles to fold.  And more loads to wash.
It's hard to believe that it will ever end, but...

Wednesday, September 17, 2014

Workout Strategy--Avoid the Arms

 
It feels like I have both tennis and golfers elbow.
I taped for golfers elbow yesterday and today for tennis elbow.
 
I think I strained it again yesterday.
Doing regular stuff hurts--dished, laundry, grocery shopping.
 
I looked up treatment and it says to ice and wrap (wrapping didn't help me) or tape.
If it doesn't get better in 2 months--physical therapy.
Then surgery if it doesn't heal after 6 months.
 
I can avoid some movements, i.e. lifting.
I cannot avoid having kids.
 
 
source


At the Gym
Have you ever noticed all of the body builders walking on the treadmill?
I get impatient when I walk indoors.
I know there is a science to it.
Keep your heart rate around 120bpm to burn fat, 140+bpm for a cardio workout.
 
I can do the stair climber and get the same results.
Today, I climbed 150 floors.  It wasn't too hard, but I'm sure my buns will be sore tomorrow.
 
I didn't run today.  I need to do everything gradually.  I do not want to get hurt again.
 
 
 
Our little boy is almost 3 1/2 years old.  He is not caring about the potty any more. 
 
What is your best potty training advice?
 
 
 
 
 
 
 
 
 
 
 


Tuesday, September 16, 2014

Starting Again...Again

It seems like I have had that title on a post a few times this year already.  Just when I think I'm all better, all in, ready to go--I'm not.

But I am ready to run a little and that is enough to make me smile and have a sweaty sparkle on my skin.

Several good things have happened this week.

Numero Uno

We got a new bed!  The mattress removal fellows said, "Your bed is really old."
My husband did not believe me when I told him.  And he could not believe that they actually said that.  Our old mattress was from college.  It was the nicest thing we owned when we were first married.

We actually maxed out our credit card to get it--we paid it off the next month.

The new bed salesman's name was Vance Lightning. 

 It has a nice pillow top with foam and gel and heat dispersing properties.
It's soft, but has firm springs.
I really felt like taking a nap when we tested it out.
No back pain, hip pain this morning.
 
 
After we bought the bed, we went to the car wash.  It was an automatic one.
Put it in neutral, hands off the wheel, and let it take you for a ride.
A person in front of us didn't understand the rules and ended up sideways.
The manager was very calm about it and got everything back on track in minutes.
 
 
Number 2
Post workout snack.
 
Okay, it's just like candy.
But it has peanut butter too.
 
Number Three
 
I went to the chiro again and had my hip aligned.
I also hit the Physical Therapist and got some e-stim on my leg.
I mentioned my arms, but he didn't do anything for them.
I forgot to tell my chiro.  Maybe next time.  I am still at least 1 week away from lifting upper body.
 
 
Number 4
 
The tile man returned  to even out the brick pattern on my backsplash.  This time it looks better.  It just needs grout and then we are done.  Hopefully, for real this time. Then I can paint and be done with this home improvement stuff.
 
 
 
Workout:
15 minutes--AMT--14/16 Interval
30 minutes--legs
  • Back squat
  • Back lunges
  • Leg extension
  • Adductor machine
  • Abductor machine
  • Calf raises-straight leg and bent knee versions
40 minutes--treadmill
Run--1 mile
Run/walk 3 miles--between 6.4 mph and 7.5 mph

 
 
What's your post-workout snack?

Friday, September 12, 2014

School Started

I have a 1st grader and a 7th grader.



The first day that they were both gone, Luke asked if one of them were coming with us in the car.



When I said, "No, just us."  He looked at me and said, "YESSSSS!" There wasn't a fist pump involved, but he was very excited to have some alone time. Popsicles and playing with mom.
One lucky guy!

If You Can't Say Something Nice...

That's how I've been feeling this last month.

I'm fine. Really.
Constant pain is hard to deal with.


When I finally got to see the podiatrist, he said I didn't have a break, but that I probably had a sprain or strain of some sort.

His advice was to try and run on it and see if it hurt worse.
I have just been in constant pain--some minor and some severe.
I felt like he was no help at all.  He didn't give me any tips to improve, except that he said I could go to the running lab and have them video my form and analyze it.  At that point, I didn't feel like I could run even if I wanted to.  It felt dangerous.  Like I would actually break my ankle or something major.

My next stop was the Physical Therapist.  He was very calm and didn't seem alarmed by my condition, but genuinely concerned. He recommended strengthening and stretching. I had been trying to do that on my stairs or at the gym.  His method was using an unstable surface to do heel raises.  That instability made all the difference for strengthening my calf and the surrounding minor muscles. 

The exercise that has made the biggest improvement and has allowed me to run for the last week, is an ankle exercise using a latex band.
 Make a loop at the end of the latex. (2.5 lb. resistance)
Put around injured foot and anchor with opposite foot.
Hold extra length tightly
 
 Flex to the outside of the foot
 
Then turn it to the inside.
Repeat until fatigued.
 
This strengthens the peroneus muscles and helps me land on my foot more evenly (instead of the outside of my foot.)
 
 
This is such a simple motion.
The funniest thing is that I was trying to do a similar thing at home with a sports bra.
Little did I know I was on the right track.
After one day, my foot pain had decreased significantly.
And a few days later, I ran for the first time in 2 months.  It felt so great, even though I am a lot slower than I was before.
 
I am very grateful that he was able to "fix" me.  I was thinking that I would never feel better.
I still have some aches in my hip and back some times.  They seem to improve if I stretch. 
 
A few days before I went to PT, I  was feeling a little defeated and decided to lift heavier.  If I couldn't lift lower body and I couldn't run, I figured I might as well  work on my back and arms.
I did a mega set with weights 10 pounds heavier than normal.  Later that night, my arm started swelling up. It has been at least 3 weeks since that happened.  I tried to test my arm strength with pushups a week ago and it swelled up again.  It feels like it could be tennis elbow  mixed his some carpal tunnel.
 
So now my lifting is reversed.  No upper body lifting.  Light lower body. And a bit of running. 
 
I'd like to think that I am a patient person.  We are almost at 6 months since the initial calf injury.  I won't be doing any races until winter or spring and that is fine with me. I am glad that my body hasn't given out. 
 
Who has some good news to share???
 
 
 


Thursday, August 7, 2014

Expectations--I Want To Do That Too!

Sometimes I see people working out really hard at the gym and I ask what they are doing. And I wish that I could do it too.

Today I asked this 50+ year old guy what he was working toward.
It turns out he is a fire fighter and works out as part of his job.  Next time, I need to ask if he enjoys working out.  My guess would be that he does because he is there so consistently, but if he's getting paid for it--you never know.

There was a message on a white board near the free weights that I couldn't quite read from the cardio area.  When I got closer, I could see what it said and had to laugh.  "Please do not take photographs in the gym.  We want all members to be comfortable here, your membership may be terminated if you take photos."  I'm guessing guys were taking pictures of girls or vice versa.  I had been trying to figure out who I could ask to take my picture at the gym.  I don't know how that works.  Lots of bloggers take action shots in the gym.  Who is taking all those pictures? Now I don't have to worry about it.

I'm almost done with another round of the Advocare cleanse.  I feel great and have gotten back down to a normal weight and am no longer bloated. You should try it.  I will be making an order in about 2 weeks.  If you're interested, let me know.

I have an appointment for the podiatrist for August 21 and I am still waiting for PT.  I'm only working out 3x per week. No running. I feel like I am having a circulation issue on my right side.  I might need an adjustment or a massage.  PT could work if I can get in.  I just can't wait much longer.

I expect a lot out of myself physically. Things will get better with time.  Sigh.


Workout
10 minutes--AMT 16/18 Interval
30 minutes--lift back
  • pull-ups
  • chainsaws
  • barbell row
  • dead lift
  • decline abs
20 minutes--AMT 16/18 Interval
10 minutes--lifting
  • reverse lunge with medicine ball overhead
  • Pendulum lunge MBOH
  • static lunge holding 20 lb. kettlebell
10 minutes--rowing machine 2000m


What's your latest and greatest achievement?

Wednesday, July 30, 2014

"Slow Is Better Than Quitting"

"Slow Is Better Than Quitting"

I read something along those lines yesterday. 
That is how I feel right now.
It's hard to know if I should stop or just go slower.
I'm still waiting to hear from the specialists, so I have to stick with how I feel.

Speaking of how I feel, I have very little pain.
These meds, arthritis meds, really help.
I should be sore, because I did lots of squats with weight.
I can feel that my muscles were worked, but I am not sore.
I feel my foot, but not pain.

Is it more damaging to take the medicine and still workout and not feel the pain?
I'm going to have to focus on my nutrition more, again, now that I can't workout how I want to.
I didn't realize how little protein I was getting.  If I want to maintain muscle, I need more protein.
 
The goal is at least 100 grams throughout the day, but if I follow a mid-range carb plan, I should get 200 grams of protein.  How do you get that much without a shake?  I deleted my food app.  I probably need to get that back.  I prefer to just think about the protein and figure that I do okay with fat and carbs.  But if I want to lose fat, gain muscle--I'm going to have to pay attention to everything.
It probably won't happen until the kids are back in school.

 
My husband loves giant bowls of cereal, I love giant bowls of salad.  Our version of Jack Sprat.
 

Workout
I really wanted to try some burpees today.
I did a couple push-ups and popped up at the end.
It didn't feel quite right.
So I stopped.

I also tried the rowing machine again.
That felt so hard.
I thought, "How can I be this out of shape?"
Then I looked at the resistance and it was all the way up.
That's why it was hard.

I looked at the treadmill.
It was calling my name.
But I know I am not ready for that.
I put in my earbuds and jumped on the AMT.
No treadmill!  Not yet.


 He was underwater treasure hunting under the couch cushions.
Good thing he had his goggles!

Tuesday, July 29, 2014

Dr. Visit, 10 Days Off, Macros

Time Off
After trying everything I could think of to try to heal, besides take a hard break, I decided it was time to just rest.
10 days felt like forever.
I really didn't do any exercise, except for a walk with my daughter one morning.
My leg has improved, but my foot still hurts.

Yesterday, I was in a foul mood.  I did not feel well, I have been tired and not able to sleep.
I had also been stressing out over my daughter going on a trek for church.
They left this morning and will be in 100+ degree weather.
I hope she survives.
She is not an outdoorsman.
This will be a test for her.

When I woke up this morning, I decided that I would go workout, but I wouldn't run.
I am now a non-runner.
I hope to lose that designation soon.
I drives me nuts.
One plus, I won't need new shoes for a while!

Dr. Visit
I went to see my Dr. last Friday.
She is a runner too.
She suspects that I do have some form of Plantar Fasciitis and some tears in my calf. 
I will be visiting the podiatrist and doing some Physical Therapy in the next few weeks.

She said to do the following:
  • Ice
  • Stretch
  • Tape
  • Rest
  • Elevate
  • Roll
  • Take anti-inflammatory
I had been doing all of those things, except for the meds.
So, she encouraged me to take something 2x/day for 2-3 weeks.
I don't like taking medicine, but if it helps me get better, I think I will try.


Cleanse, Again
It's that time again.  My body is so ready for a reset.  I have not felt well in my guts for a long time.  I love doing the Advocare Cleanse.  It works!


That looks like a lot of protein.  Your needs will depend on your goals and activity levels.
 
To determine your needed calories and macronutrient break down, look here.

Friday, July 18, 2014

Friday Catch-up

Athleta is having a sale.
Check out some of their deals.
I really like their compression shorts.
Drifter Jammer
 
 
It's been extra hot here for the past week.
And I have been feeling extra tired.
I normally only drink water.
But I discovered Peach flavored Propel and it has been a nice, refreshing treat.
 
 
This week has been tough on the potty training front.
Post-vacation, he has not wanted to go on his own.
 
I decided to set timers one day. 
30 minutes on one timer and 1 hr. on the other.
The last time I set the timer, I must have hit cook on the microwave.
I went upstairs and after a while, I smelled burning.
The microwave was hot on the outside.
 
It won't turn back on.
Luckily, there was no smoke and no fire.
It just got close.
I think we were pretty lucky.
 
 
My arch was bugging me this morning.
One strip of tape on my foot and it was fixed.
 
 
Workout:
15 minutes--AMT
50 minutes--lifting
  • OH Press (45 lb. bar)
  • Front Squat (45 lb. bar)
  • Sumo Squats
  • Triceps Push-ups
  • Bicep Curl with Twist
  • Concentration Curls
  • Biceps (40 lb. easy curl)
  • Triceps Pushdown
  • Triceps Push-ups
  • Bicep Rows
25 minutes--AMT
 
 
 
 
 

Tuesday, July 15, 2014

Push Ups and Green Beans

I thought today was the day.
But my leg is still hurting.
Blast!
 
I think running hills by the lake didn't help my cause at all.
And flip flops are definitely not supportive shoes.
My pain is running from my arch, up the side of my leg.
I am hoping that it is not anything more troublesome than my other current aches.
 
My cousin said, "It sucks getting old."
I have never really considered myself old.
I mean, I am not the cute young thing that I once was.
And I shudder at some of today's "fashion."
I'm not old, I'm middle aged...
That doesn't sound any better.
 
Anyway,
I can still work out.
I just have to be careful.
 
35 minutes on the AMT
45 minutes lifting
25 minutes AMT
Stretching.
 
Came home and did some push ups and abs.
 
 It took me a while to figure out how to do this type of push up (arms close to your sides)
Sometimes I do them with a hand release, if my muscles are already tired.
When you get down to this position, just lay your body on the ground for a second and pick you hands up just off the ground.  Then push up again.
 
 Shoulder Tap Planks
 
 Stretch all the way out and then tuck into a ball.
 
 With a friend
 
And just for fun.  Green Beans.
 
I can't remember what kind these are, but they are not what I was expecting.
Those long strings are the beans. I don't think I can eat them. You probably only have to eat 2 to get a full serving.
 
 
How was your workout today?
Any  interesting plants in your garden?
How hot is it where you are?
 
 


Monday, July 14, 2014

Why Women Run and I'm a Mom

Runner's World is collecting women's running stories.  You can be part of the story.
 
I have yet to find a running community where I am, but I have found lots of inspiration online.
I am grateful to those ladies who work hard at home, at work, and at running.
Life is about balance and becoming your best self.
It is about finding joy along the way.
 
Sometimes I want to feel like I am more than just a mom and then I realize that there is no such thing as being just a mom.
Mothers are important.
I am grateful that I am able to stay home with my children.
I need to be more grateful for the opportunity I have to be a mother.
 
Whether you have children or not, we can nurture one another and serve others.
We can support one another and help build each other's confidence.
 
Let's hear it for the Mothers!
 

 
 
 
 
 

Sunday, July 13, 2014

Zucchini Muffins

 
I finally made my Zucchini Muffins. Click link for the recipe.
I had to wait until our garden started producing before I could do it.
Just like garden tomatoes, garden zucchini is way better than store bought.
 
 
Waiting is hard.
 
Now we can eat these every week.
 
 

It's Been A While

We spent the last week with nature. 
I didn't take many pictures.
I didn't run every day.
I didn't eat great.
I didn't sleep well.
But I did get to spend time with family and get a little sunshine.

We went to 2 Reunions.
One for my family and one for his.

 Rim Rock
 
 Leaving Priest Lake
 
 They were ready for their own beds.
 
Birkenstocks are back.
How about socks and Sanuks?
 
 
How have your Summer travel plans been going?
Where are you headed next?
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