Tuesday, March 30, 2010
Had a great quiet time this morning in James 1:2-7. "Count it all joy, my brethren, when you encounter various trials, knowing that the testing of your faith produces endurance. And let endurance have its perfect result that you may be perfect and complete lacking in nothing..." All of you fit-mongers understand that the inability to train is a huge source of frustration (dare I say depression). I am determined to believe what I know - and that is that this is a time for me to learn and to iron out some wrinkles.
I nearly completed the Echo painting that my mom had asked for to put in they're new house in the Philippines. Those tiny flowers take forever! The only reason I was unable to complete it, was my sister skyped me, then my dad google-videoed me, then my mom called me through magic jack so I would go to my computer and do a web chat...3 hours later...time for baked salmon with a hint of lemon dressed with Buerre Sauce Bechamel for the Lukester.
Iso abs 100S/10secondR
Iso squats 8S/30secondR no rest between reps
Meal 1: Power Protein Shake (Banana, peanut butter, chocolate protein)
Meal 2: 1/4 cup Cottage cheese and 4 strawberries Forfeited, was still way too full from Meal
Meal 3: Onion Soup / soupe a l'oignon
Meal 4: Avocado; whole grain bread with peanut butter NOTE: this is not well balanced, I recommend replacing the PB (fats) with a boiled egg (protein)
Meal 5: 1/3 C Yogurt with 1 heaping Tbs pulverized almonds and 1/2 apple, sliced
Meal 6: Fish soup and cabbage
I am dressed for the day! Not shlubby, as would depict a bum who is depressed about not getting to run. ^_^
Workin on it,
Broken tailbone got me down and pouty, so I started the 21 day streak of getting over the despair. #injuryrecovery at its finest!
Days since injury: 20
It's gorgeous outside! Since we live on the 3rd floor, I can't even leave our apartment to go sit by the pool or even hit the fitness center or coffee station. If only the elevator was not such a great distance I might be able to make it if I took it slow.
I am trying my utmost best to keep a great attitude and usually am successful. That is, until I realize I had it in a compartment-ed box that falls down on top of me.
By the end of week 2 I really thought I had kicked this psychological frustration, but it keeps coming back. Running was just such a huge part of my day. Now I have hours of dead time. GET OVER IT, FAITH!!!
I NEED to get out of this rut!!
I am making a list of 25 things that I will do for the next 21 days, maybe the deadline will keep me from the debilitating moping. I refuse to be victimized by an injury!
- Finish Echo painting for mom
- Start creepy-circus painting
- Tune and learn one solo piece on the cello
- Put London scrapbook together for Mother's day gift (hmm...need to get a scrapbook and lignon free tape)
- Make a list of supplies for brother's graduation table
- Contact church youth to make sure on schedule for Youth Sunday
- Brainstorm how to finish the "green" painting for Phil. house
- Sort pictures for wedding album project
- Work towards pull-up goal of...10... (that's reasonable right? in 21 days?)
- Write a letter to each missionary we are supporting
- Our taxes & come up with a new system to track expenses so that 2011 taxes will be cake
- [Daily] Study Psalm 63
- Make real crepes
- Write an email to my mom in her native tongue [Ilonggo]
- Go through closet for items we don't wear --send to the Philippines
- Build something out of wood
- Make paper
- [Daily] Learn and use one vocab word that I have never used before
- Make new pillow cases (ours are on the fritz)
- Not be shlubby even though I'm just at home
- Plant an herb garden
- Learn a tango piece on the piano
- Read "A Severe Mercy" by Sheldon Vanauken (been trying to get to it since last fall)
- [Daily] Isometric exercise
- [Body allowing] Grill out!
To my readers...I am committed to end the moping sob story and instead finding a way to be active and healthy no matter how long it will take to recover from this injury.
Iso-squats that I did yesterday felt good, but the tailbone [tissue/muscle/ligaments area] is achy today. It's amazing how much you use your tailbone!
Logged 10S/12,16,14,12,14,16,18,12,10,10R seated shoulder press
My goal today: consume 60 oz H2O.
Reached! by 5:30pm
Meal 1: Strawberry Vanilla Oatmeal Protein Shake
Meal 2: 2 oz Ground turkey and whole wheat pesto pasta with pine nuts and red wine vinegar
Meal 3: Bowl of steak pepper-pot soup
Meal 4: Lo Carb Monster energy drink; Yogurt with almonds and 1/2 apple, cubed
Meal 5: Bowl of steak pepper-pot soup (why waste leftovers? ^_^)
Meal 6: 4 oz Salmon and steamed broccoli
Hope everyone is eating healthy and staying dedicated to your 2010 goals no matter what!
Monday, March 29, 2010
1/2 tsp vanilla extract
1/2 C milk
1 Navel orange
1 packet Truvia (or your choice of sweetener, not sugar)
5 ice cubes
*optional, add 1 scoop plain or vanilla protein
*optional, add 2-3 large strawberries or other fruits
Funny, but inconvenient: Somehow my coccyx pillow sprung a leek and therefore will not stay inflated. Alright then...today will be lots of standing or sitting on my hip. :D
Yesterday I only had time for 100 reps of abdominal isos, but today I will make time for legs and, if I can find a comfortable way to stand or sit, I will attempt shoulders.
My mom is the strongest woman I have ever met. (She is in the Philippines right now) She does not say "I'm so sorry that you're in pain", she says "I'm so sorry that you're in pain, just be sure to stay productive - use your hands to get things done. Paint or get organized." haha I LOVE YOU MOM. and yes, I will do [and am doing] just that.
19:00 Finished my protein shake just in time before the 07:00pm cut off
20:00 Logged 8 sets of 30 sec iso-squats; 100 sets of 10 sec iso-abs (those are hard to keep accurate count! had to bust out the pen and paper ^_^)
Starting to hurt a bit. I think the squats were a little much today. Ibuprofen and I'll assess in the morning. Come on broken tailbone...you can take this.
Sunday, March 28, 2010
I recently [re]started the "no eating past 7:00" rule. Your metabolism is not constant and as it nears the end of the day, it begins to slow down (WAAAAAY before you even think about sleep). When I was weight training for growth, it was important to just eat good and at regular intervals. However, without the ability to workout (other than minor isometrics) I have to sing to a different tune.
It's rough. I get the munchies around 10:00 (my 3 hour mark) and it is torture! I must say...I am a glutton for punishment.
Dinner tonight was leaner than usual...on accident...I snacked on an avocado and orange-oats smoothie and then before I knew it, it was 8:00! ack! I missed dinner!....If I were training, I would eat anyway, but my body does not need it, so........torture tonight and lots of water.
Friday, March 26, 2010
I am slowly gaining a bit of mobility, but it comes and goes or varies from day to day. HOWEVER, I wanted to share the concept of isometric exercises. I am starting to implement these when I can. Maybe you've tried yoga...remember the burn during your yoga class? Yoga uses isometrics to build strength alongside flexibility.
Since I can't do anything that will push or pull muscles or the tissue surrounding my tailbone, I have to be careful about which muscle groups to do.
I just started implementing these 2 very doable and very effective exercises:
1. Ab contractions. While sitting upright, I focus on every area of my abs and contract and hold for 10 seconds. Then release. Repeat 100 times. I really try to focus and think intentionally "obliques, check....center, check...upper, check....lower....CHECK...THEN i start counting to 10). I used to do this while driving :)
2. Thighs. Since I already cannot straighten my back, I just bend my knees into a mid squat and focus intentionally on my quads, hamstrings, inner thighs, gluteus max. Hold for 30 seconds, then release. Approx 10 sets.
Training never stops! Don't let anything get in the way of your fitness goals--you can do it!
Now eating every 2 hours again and it feels so good. I have noticed my portions have continued to decrease - probably as a result of my lack of activity. I cannot wait to be back out there again.
I hope everyone is staying healthy and eating right! Diet is 80% of fitness!
Foods I am looking forward to today:
Avocado with lemon juice
Simple Sunshine Smoothie
Baked jerk-chicken with broccoli (drizzle with flax/olive/peanut oil or I can't believe its not butter, coat the top with approx 1 Tbsp of Jamaican Jerk to taste. Bake at 350 for about 20 minutes or until juices run clear. I buy thicker chicken breasts so they usually take about 30 min)
Wednesday, March 24, 2010
Meanwhile, I have been eating exceptionally on point!
BREAKFAST Quick egg omelet of 2 cage-free eggs with turkey and bell peppers
SNACK Navel orange & Fiber One bar
SNACK 3 large strawberries and 1/4C cottage cheese
LUNCH Smoked turkey whole wheat wrap with lettuce, jalapenos, 1/2 slice pepperjack
Tonight: Moroccan chicken with lentils
Can't wait until I can bend and squat again! Oh, the little things we take for granted...
Tuesday, March 23, 2010
I just received my Zooma Austin Half marathon packet in the mail. As I removed from the envelope my tshirt, the timing chip, number tag, and day-of-instructions I was absolutely saddened. I have been working so hard for this!! Ergh...
My husband hid the tshirt haha ...he didn't want me to see it again and be bummed all over again.
I think this will help my motivation once I can train again - I know it will drive me to work really hard and stay dedicated.
On the bright side, I'm loving the opportunity to paint and cook without the exhaustion after a long day at work and heavy workout. In spite of the knock-off-my-feet, this continues to be a refreshing time for me.
Currently studying: Psalm 63:1-8!
Thursday, March 18, 2010
I had a dream last night that I went for a run. *sigh*
I am still taking it easy, more out of physical-inability than by choice. Yesterday my appetite started to come back but not much was easily accessible. What WAS accessible was this amazing chocolate cake with pecans. OH-EM-GEE. Bad Faith, bad...very bad.
Since the nausea is gone today, I am focusing on eating on a schedule even though I have no appetite. I need to get my metabolism back on track and make sure I do not atrophy too much while I am recovering.
Above all I am trying to maintain a good attitude. TEXAS WEATHER, WHY DO YOU HAVE TO BE SO AMAZING?! DON'T YOU REALIZE IT IS TORTURE?!
I'll be ready to push it harder than ever once I am fully recovered from this broken tailbone.
shredded slice of deli turkey seared in pan over medium-high heat (no oil)
add 2 cage-free eggs, garlic salt and cracked pepper
1 slice of cheese
1/2 Gala apple
Tuesday, March 16, 2010
I now cannot bend, twist, or lift. An athlete must know their limits, yes I know, but I honestly thought I just bruised it...no clue it was actually completely severed.
I AM SO BUMMED...this does mean I will have to miss my half marathon that I have been training so vigorously for. I am truly disappointed, but I think that the Lord wants to show me something through all of this. So I am going to use this time to re-assess my focus in life. Maybe my priorities are not as solid as I thought they were...
What can you do for a broken tail bone?
Not much in the area of "speed recovery", but ice pack every 30 min on 30 min off, pain killers (your body can heal faster when it is not having to manage pain), LOTS of fluids, maintenance of a good diet, multi-vitamins, donut (pillow for the bum) and moderate heels (pressure on your heel as you walk is hard on your spine, and high heels are an obvious no-no).
How do you workout and prevent atrophy with a broken tail bone?
...not sure yet...any ideas or comments are most welcome
Monday, March 8, 2010
Two weeks ago or so the half marathon became this daunting cloud of doom, but after Thursday's run (Day 16 of No-Excuses Training Streak) I felt very confident - I am ready!! Bring it on, Austin,TX!
**A runner I follow on twitter, @libbyruns, inspired me to start a 40 day training streak of no excuses. I really enjoy being on twitter, bodybuilding.com, and this blogsite because it allows me to connect with other like minded people. Staying connected with like-minded people is one of the key elements to staying motivated.
Stay motivated everyone! Keep your goal in front of you!
Wednesday, March 3, 2010
Still working on my goals!
Goal 1) Run a Half Marathon. I am registered for the Zooma Austin Half March 27!
Goal 2) Cut spending a bit. I am now on a cash system for groceries only. I am focusing on one category at a time. For now, it is grocery. We spend most of our money on food (grocery and eating out), so this seemed like the worst/best place to start.
Goal 3) Be more available to dote on the husband. I've been trying to get better sleep so that I can be strong with each new day, instead of dragging all week and HOPING to recoop over the weekend. On date night, I actually leave work early, so that I have time to run, shower, and relax before the husband gets home. It's been fun focusing more energy on being selfless with regards to energy.
Hope everyone has kept up their New Year's Resos so far!! Keep at it!!