Hold Still, I'm Working Out

Hello, isometrics!

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!

Recovery Zone

Operation: Get feeding schedule back on track for metabolism
SUCCESS!!

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)

Rawrrr!

I am SO REVVED to get back running! Unfortunately, I had a little mishap yesterday causing me to re-injure my not-yet-healed-broken-tailbone. Funny story actually...I am a dancer, I LOVE to dance, I come from a huge huge huge family who all love to dance and most of them (^_^) are incredible dancers and if the music is on, I am probably dancing to it. I still am recovering from this broken tailbone and have not been able to go in to work, so I have been getting some art done which is great! Yesterday, as I was painting, I set my itunes to play movie soundtracks. Before I knew it, it switched to Moulin Rouge and I was dancing all out and then in excruciating pain!

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
SNACK Avocado
Tonight: Moroccan chicken with lentils

Can't wait until I can bend and squat again! Oh, the little things we take for granted...

Lemon V Lemonade

Slowly recovering! I'm off the hard-meds and now just taking Naproxen when it gets intense.

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!

Chin Up

Well today I can actually walk. I mean REALLY walk. No more 80 yr old granny walk with a hunch and excruciating pain. Awesome.

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.

BREAKFAST
shredded slice of deli turkey seared in pan over medium-high heat (no oil)
add 2 cage-free eggs, garlic salt and cracked pepper

SNACK
4 strawberries
1 slice of cheese
5 saltines

SNACK
1/2 Gala apple

Bustin My Tail

We just got back from our incredibly fun snowboarding trip with some great friends. Unfortunately, mid-trip I was getting a bit too aggressive and broke my tail bone. I thought I could shake it off, so I kept going, but the pain was hindering my ability to maintain control so I fell again…and then again. That last time I knew something was wrong and that I couldn’t go on. *sigh* and I was having such a blast! I'm an athlete...I'm not going to quit unless I physically cannot keep going.

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

No Excuses Training Streak

I am on Day 20 of my 40 day training streak. "No-excuses Training Streak"**. The habit of not allowing anything to get in my way of my training is formed! I had one of those "I just want to get into my sweat pants" days, but I donned my running shoes without a grunt! What a great feeling.

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!