I find nothing more frustrating that going out to lunch, spending time contemplating the correct menu option, only to find out after the fact that you chose poorly! Grr. Today for lunch I ordered a Chicken Rollup with a side Greek Salad. I thought the salad was the decadent part of the meal being that it contained olives and Feta cheese. I was SO wrong.
My little tiny Chicken Rollup packed a whopping 22 grams of fat and 54 grams of carbs. That pretty much blows it out of the water for being a healthy choice. I can't say exactly why I'm surprised. On average anything wrapped in a tortilla and grilled is bad news. *sigh*
Live and Learn, right? I just despise learning by failing.
Wednesday, March 28, 2012
Workout 120328: Up Early
Today's workout:
Hip Warmup Stretch
30 min Elliptical (interval setting)
5 min Treadmill cooldown (1.8 mph 1.0 incline)
Hip Abductors (10 reps 3 sets each leg)
Bridges (15 reps with 5 sec hold)
Stretch
This morning my oldest child woke up at 4am screaming "I do want chocolate milk!" at the top of her lungs. I haven't a clue what it was about, but it went on for over a half an hour. By the time the screaming died down, I was up. So I headed to the gym early. Even arriving at 5:10am there were still 10 cars in the lot in front of me. I love that the gym isn't empty when I get there. I feel a little less crazy for getting up so early.
Needless to say, my workout was done in record time. My shower and prep time was leisurely. I even got to work on time with no traffic. I begin to see why people continue to get up in the dark hours of the morning, even after their children sleep through the night. It was a leisurely morning and I love not being rushed. What a wonderful start to today!
Just don't tell my 3 year old that.
Hip Warmup Stretch
30 min Elliptical (interval setting)
5 min Treadmill cooldown (1.8 mph 1.0 incline)
Hip Abductors (10 reps 3 sets each leg)
Bridges (15 reps with 5 sec hold)
Stretch
This morning my oldest child woke up at 4am screaming "I do want chocolate milk!" at the top of her lungs. I haven't a clue what it was about, but it went on for over a half an hour. By the time the screaming died down, I was up. So I headed to the gym early. Even arriving at 5:10am there were still 10 cars in the lot in front of me. I love that the gym isn't empty when I get there. I feel a little less crazy for getting up so early.
Needless to say, my workout was done in record time. My shower and prep time was leisurely. I even got to work on time with no traffic. I begin to see why people continue to get up in the dark hours of the morning, even after their children sleep through the night. It was a leisurely morning and I love not being rushed. What a wonderful start to today!
Just don't tell my 3 year old that.
PT: Day 15
Monday's Exercises:
6 min Elliptical warmup - level 4
Cage stretch
Prone Press Ups Right Side - 10 reps 2 sets
Swiss ball bridges - 20 reps with 5 sec hold
Leg Lifts with Arms Raised - 10 reps
Side Lunges on Bosu - 20 reps
Kneeling Leg/Arm Extension - 20 reps each side
Modified Side Planks - 10 reps with pause 2 sets
Modified Planks - 3 reps with 30 sec hold
I'm getting there. Every day a little further. There isn't much to report. My spirits are still up and I'm happy to be making progress. I have more work to do on my non-PT days. The Prone Press Ups were added to my at home rotation and I've not been good about getting them done yet. The theory behind the coccyx pain now is that my sacrum on the right is locked up and not moving properly (I didn't even know that was a part that could move). The Press Ups are needed to open it up and get the movement back. I can feel tightness there when I stretch, but honestly I'm still trying to figure this one out. In the meantime I need to be better about doing my prescribed exercises!
6 min Elliptical warmup - level 4
Cage stretch
Prone Press Ups Right Side - 10 reps 2 sets
Swiss ball bridges - 20 reps with 5 sec hold
Leg Lifts with Arms Raised - 10 reps
Side Lunges on Bosu - 20 reps
With my left knee still acting up on this exercise, the therapist modified it today to put the foot I was lunging onto (putting my weight onto) on the Bosu. The pain went away. This definitely is a weakness issue, but I think I'm starting to understand it.Sidesteps
Kneeling Leg/Arm Extension - 20 reps each side
Modified Side Planks - 10 reps with pause 2 sets
Modified Planks - 3 reps with 30 sec hold
I'm getting there. Every day a little further. There isn't much to report. My spirits are still up and I'm happy to be making progress. I have more work to do on my non-PT days. The Prone Press Ups were added to my at home rotation and I've not been good about getting them done yet. The theory behind the coccyx pain now is that my sacrum on the right is locked up and not moving properly (I didn't even know that was a part that could move). The Press Ups are needed to open it up and get the movement back. I can feel tightness there when I stretch, but honestly I'm still trying to figure this one out. In the meantime I need to be better about doing my prescribed exercises!
Monday, March 26, 2012
Workout 120326: Tight on Time
Today's workout:
Hip Warmup Stretch
25 min Treadmill (3.0 mph hill setting)
Stretch
These days I have two alarm clocks set. One is a standard alarm clock which I have set to play some random radio station at 4:50am. The second is my cell phone. It is set to yell at me at 5:15am if I am not yet out of the house. I take the yelling as congratulations if I am already in the car when it goes off. That was not how I took it this morning. This morning I woke up to my cell phone. *sigh*
But I got up and got to the gym and got in a slightly abbreviated workout! This afternoon is physical therapy and I feel pretty good going into this week. I'm hoping to see continued improvement. If nothing else, my attitude is good. Maybe that translated to physical health... Let's hope.
Hip Warmup Stretch
25 min Treadmill (3.0 mph hill setting)
Stretch
These days I have two alarm clocks set. One is a standard alarm clock which I have set to play some random radio station at 4:50am. The second is my cell phone. It is set to yell at me at 5:15am if I am not yet out of the house. I take the yelling as congratulations if I am already in the car when it goes off. That was not how I took it this morning. This morning I woke up to my cell phone. *sigh*
But I got up and got to the gym and got in a slightly abbreviated workout! This afternoon is physical therapy and I feel pretty good going into this week. I'm hoping to see continued improvement. If nothing else, my attitude is good. Maybe that translated to physical health... Let's hope.
Friday, March 23, 2012
PT: Day 14
Thursday's PT Regimen:
6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets
Leg Lifts with Arms Raised - 10 reps
Modified Side Planks - 10 reps with pauce (can't hold for 5 sec yet) 2 sets
Swiss ball bridges - 20 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 20 reps
Sidesteps
Cage Stretch
The Side Lunges that gave me trouble in my 2 week break also gave me trouble in PT on Thursday. It kind of sucked. The therapist sat in front of me while I did the lunges and held my knee cap in place. At first I thought I could make the pain stop by correcting my form, but that didn't seem to be enough though it helped. We're going to keep on working on those.
Besides that I did 5 more Swiss Ball Bridges than I've ever done before. I was very pleased about that. Also I was able to do the full length of Sidesteps without switching sides. No muscle spasms! That is a pretty awesome feeling. I'm taking this to mean I'm a little closer every week. :)
6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets
Leg Lifts with Arms Raised - 10 reps
Modified Side Planks - 10 reps with pauce (can't hold for 5 sec yet) 2 sets
Swiss ball bridges - 20 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 20 reps
Sidesteps
Cage Stretch
The Side Lunges that gave me trouble in my 2 week break also gave me trouble in PT on Thursday. It kind of sucked. The therapist sat in front of me while I did the lunges and held my knee cap in place. At first I thought I could make the pain stop by correcting my form, but that didn't seem to be enough though it helped. We're going to keep on working on those.
Besides that I did 5 more Swiss Ball Bridges than I've ever done before. I was very pleased about that. Also I was able to do the full length of Sidesteps without switching sides. No muscle spasms! That is a pretty awesome feeling. I'm taking this to mean I'm a little closer every week. :)
Wednesday, March 21, 2012
Workout 120321: More good
Today's workout:
Hip Warmup Stretch
30 min Treadmill (3.0 mph hill setting)
Hip Abductors (10 reps 3 sets each leg)
Bridges (15 reps with 5 sec hold)
Stretch
Did you see what I did there? Did you? I increased the number of set of Hip Abductors that I do AND I added more reps to my Bridges. I'm getting stronger!!!
I was so down last week. So very very down. Sometimes it really doesn't feel like I'm ever going to get better and work through all this. This being the emotional, physical baggage of being where I am right now. I only got 2 workouts in and the second left me feeling deflated. I worried and fretted and, honestly, gave in to a big old case of self-pity.
And then this week came. It's Wednesday and I've been following my plan. Eating Reasonably. Making it to the gym on time. Getting my work done at work. Waking up on time (thanks to a second alarm I added to my morning kick start program). I'm happy. And proud of the progress I'm making.
I love this feeling.
Hip Warmup Stretch
30 min Treadmill (3.0 mph hill setting)
Hip Abductors (10 reps 3 sets each leg)
Bridges (15 reps with 5 sec hold)
Stretch
Did you see what I did there? Did you? I increased the number of set of Hip Abductors that I do AND I added more reps to my Bridges. I'm getting stronger!!!
I was so down last week. So very very down. Sometimes it really doesn't feel like I'm ever going to get better and work through all this. This being the emotional, physical baggage of being where I am right now. I only got 2 workouts in and the second left me feeling deflated. I worried and fretted and, honestly, gave in to a big old case of self-pity.
And then this week came. It's Wednesday and I've been following my plan. Eating Reasonably. Making it to the gym on time. Getting my work done at work. Waking up on time (thanks to a second alarm I added to my morning kick start program). I'm happy. And proud of the progress I'm making.
I love this feeling.
PT: Day 13
Monday's PT Regimine:
6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets
Swiss ball bridges - 15 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 10 reps
Sidesteps
Cage Stretch
I didn't write about Day 12. It was on March 1st. It was a very hard, very upsetting, very frustrating day. I'm letting it go.
Since I was out of PT for 2 weeks, I was re-evaluated upon my return. The results? My hips are improving as are my gluts. Each leg can now resist pressure applied when I perform a Side Lying Hip abduction and some presses down on the lifted leg. I can also resist some pressure when lying on my stomach and lifting my leg up using my gluts. That is super awesome news!!!! And I haven't been having a bunch of knee pain so I'm thinking the original problem might be understood.
On the flip side, the coccyx pain grew worse as the two weeks wore one. For that my physical therapist did and evaluation of sorts on my hip/back alignment. From what I could tell they were measuring symmetry and watching how I moved each part. The movements I performed seemed intent on moving every portion of my lower backs and hips separately. I don't think I could repeat those movements without help. The result most notably is the two added exercises above.
But there was an even more hopeful conversation. Based on the progress the therapist is seeing, it may not be necessary for me to continue beyond the next month. We talked about continuing as we're going now and re-evaluating again in 2 weeks. I also have to try to stop sitting on my feet when I'm sitting at my desk. I'm going to try really hard, but sitting with my feet folded up under me is so much more comfortable! However, if breaking that habit means the pain will cease... Really? Is there any more thought needed on that one?
6 min Elliptical Warmup - level 3
Prone Press Ups Right Side - 10 reps 2 sets
New Exercise - Laying on my stomach with my left leg hanging off the table, I press up into a cobra pose. Lower back down and repeats. This is to get flexibility back in my right hip hopefully alleviating some of the coccyx pain. My right sacrum is not as flexible as my left (I may have that statement completely confused as I don't really know what it means).Leg Lifts with Arms Raised - 10 reps
New Exercise #2 - Laying on my back hold my arms up with a bar in my hands. Left both legs and attempt to get them under the stick without moving my arms/shoulders. Lower legs and repeat. Wow. This was seriously hard and I am seriously not flexible in this way. I was able to do the lifts, but there was no way I could get my feet any where near the bar in my hands.Modified Side Planks - 10 reps 2 sets
Swiss ball bridges - 15 reps with 5 sec hold
Kneeling Leg/Arm Extension - 20 reps each side
Modified Planks - 3 reps with 30 sec hold
Side Lunges - 10 reps
Sidesteps
Cage Stretch
I didn't write about Day 12. It was on March 1st. It was a very hard, very upsetting, very frustrating day. I'm letting it go.
Since I was out of PT for 2 weeks, I was re-evaluated upon my return. The results? My hips are improving as are my gluts. Each leg can now resist pressure applied when I perform a Side Lying Hip abduction and some presses down on the lifted leg. I can also resist some pressure when lying on my stomach and lifting my leg up using my gluts. That is super awesome news!!!! And I haven't been having a bunch of knee pain so I'm thinking the original problem might be understood.
On the flip side, the coccyx pain grew worse as the two weeks wore one. For that my physical therapist did and evaluation of sorts on my hip/back alignment. From what I could tell they were measuring symmetry and watching how I moved each part. The movements I performed seemed intent on moving every portion of my lower backs and hips separately. I don't think I could repeat those movements without help. The result most notably is the two added exercises above.
But there was an even more hopeful conversation. Based on the progress the therapist is seeing, it may not be necessary for me to continue beyond the next month. We talked about continuing as we're going now and re-evaluating again in 2 weeks. I also have to try to stop sitting on my feet when I'm sitting at my desk. I'm going to try really hard, but sitting with my feet folded up under me is so much more comfortable! However, if breaking that habit means the pain will cease... Really? Is there any more thought needed on that one?
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