Who Wants a Transformation?

*Faith raises hand*

Don't tell anyone, but...I went for a walk last night. It felt...weird. It was nice to be back in my running shoes again. I am eagerly awaiting the day when I can once again feel the pounding of the ground and the warmth of my muscles coming alive. Ahhh sweet bliss.

I am ready to slowly began rehab to get myself back into running shape. My plan is to spend the next 4 weeks awakening the muscles and slowly build back the strength. It will take a lot longer than 4 weeks, but my plan is to assess over the next 4 weeks. AFTER THAT, I would like to begin the H.I.T transformation routine again! If you were following me last year, I did the Fitness Rx H.I.T transformation in November (but did not post about progress). Stay tuned and you can join me. I'll post meal plans and workout routines for both home-monkeys and gym-monkeys. If you do not have a gym membership I do recommend you get 3 progressive weights, a jump rope, green level theraband and running shoes (importance).

Hope everyone is eating clean! Diet is 80% of your health & fitness.

21-Day-Recovery-Project: Day 15

PRIORITY CHECK
I really love that I came across a great reminder today: Psalm 73.25-26
Being injured has really given me a great opportunity to reassess what should be most important to me. My God, Luke, others. I am excited that my progress of recovery is slow because it may help me ease into finding the good balance of maintaining priority order while incorporating things (like running) in a way that is in alignment with those core priorities. Hmm..the wheels are spinning!

Its times like this when I know I need to throw a bounce off of someone so they can slap some sense into me or a "well...you know what you're doing wrong" haha. Causing me to definitely miss one of my absolute greatest friends of all time! Germany has stolen her from me! Em!

I spoke with a dear friend, Annette, who might as well be my big sister. What a great encouragement. She prodded me onward!

Thanks also to everyone who comments, emails or messages me a cheer or click of a "like", you guys have been such a motivational boost! Being inactive is such a weird state of being.

OUTLET
I got muh hair did. Rockin Red. THANK YOU VAL!!!!


WORKOUT
Today my girl, Mary, challenged me to a push-up-on-demand. All day, randomly (as is our personality), we texted each other and at that moment we had to drop everything and do 10 pushups. 10 was a good number, but I think next time it should be at least twice that. ;) What do you say Mar-shmack?


MEAL PLAN
Meal 1: Scrambled egg, slice of turkey bacon , navel orange
Meal 2: Avocado with lemon juice
Meal 3: Farm Stand Tomato salad, ear of corn (barely steamed to maintain nutrients) and Avocado with banana slices
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: N/A
Meal 6: N/A


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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: 34

21-Day-Recovery-Project: Day 14

Didn't need pain meds at any point today. rock on.

WORKOUT
Didn't want to push my luck, so to speak. (but I did squeeze in a few pull-up [attempts])

MEAL PLAN
Meal 1: Banana Bread, Eat Clean style
Meal 2: Navel orange (bread was pretty filling)
Meal 3: Cubed sirloin stew
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: Avocado with lemon juice (I eat it right out of the skin with a spoon)
Meal 6: Grilled lean sirloin strips (3 oz), corn on the cob


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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: 33

21-Day-Recovery-Project: Day 13

FYI: I have not been slacking, the lack of posts is due to the fall my lap top had. Shattered the LCD. Major bummer.

NIX NEGATIVE
Feeling a lot stronger today and will be working full days this week from home.

OUTLET
Work :) Tango music, Banana bread (Eat Clean style, efforts to post later)


WORKOUT
Pullup Monday Madness ...not really progressing like I had hoped...partly for the waaay to long rest days in between, but recovery/healing is more important to me right now.

MEAL PLAN
Meal 1: Quick Sunrise Smoothie*
Meal 2: Avocado with lemon juice (I eat it right out of the skin with a spoon)
Meal 3: 1/2 turkey wrap with slices avocado, lettuce and tomato in whole wheat tortilla
Meal 4: Chocolate Peanut Butter Protein Smoothie
Meal 5: Angry Mediterranean Salmon (3.5 oz) and raw zucchini
Meal 6: N/A

*Quick Sunrise Smoothie
1/3 C skim milk
1 scoop vanilla protein
1 navel orange

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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: 32

21-Day-Recovery-Project: Day 9

NIX NEGATIVE
Trouble walking again, but was able to work a full day from home, so there's improvement. Still can't find a comfortable way to sit for a long period of time, but I feel like I am improving.


OUTLET
Not able to stand or sit for long, so was hard to read more than a page or even pull out my paints. Date night was a nice change of pace!


WORKOUT
Pull-ups 2S/4R
Still, not feeling good enough to put more energy into a workout, but:
Iso-abs - every time I thought about it throughout the day

MEAL PLAN
Meal 1: Chocolate Protein Shake (skim milk, chocolate protein)
Meal 2: oats with a few pieces of cut up dried apple and fig (Use organic, no added sugar fruits so that you are getting nothing but fruit. Dried fruits are great when you want to pack your oats in a ziploc. I can get hot water at a coffee shop or my office.)
Meal 3: Oh-my-gosh egg-white omelet
Meal 4: Avocado cubed with 1/4 banana sliced, lightly tossed with lemon juice
Meal 5: Celery with all-natural, no-sugar added peanut butter
Meal 6: DATE NIGHT - pizza? what?!


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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: 28

21-Day-Recovery-Project: Day 8

NIX NEGATIVE
Can barely walk today. ergh. What's the dealiyo, yo? Wondering if my body is needing more rest so it can focus on healing, but instead I've been working full days and traveling. That would explain why I've felt so exhausted as though I need more than 8 hours of sleep. Hmm...Today I will take off half a day and start trying to listen to the rest "urges". I am so thankful to have a job that will let me do this without firing me.

OUTLET
Yesterday I put away our winter clothes. A whole 24" box haha - gotta love Texas.
Painting, reading, studying, piano, and a little language studying.


WORKOUT
Not feeling good enough to put more energy into a workout, but:
Iso-abs - every time I thought about it throughout the day

MEAL PLAN
Meal 1: 1/2 [ginormous] green mango; 1/4C oats
Meal 2: Whole grain bagel; cottage cheese
Meal 3: 1/2 turkey wrap with pieces of avocado, lettuce, tomato, mustard on whole wheat
Meal 4: Mott's All Natural no sugar added Applesauce
Meal 5: Avocado
Meal 6: Chocolate Protein Shake (skim milk, chocolate protein)


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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: 27

21-Day-Recovery-Project: Day 7

NIX NEGATIVE
Sunday we went to Garland to be with Family on Easter. The trip there really screwed with me - I never realized how bumpy those roads are. I have been pretty sore since, so walking is painful again. Bummer.

...BUT....Tricep Tuesday, anyone? :)

OUTLET
Reading the book "A Severe Mercy" recommended to me by a friend and fellow musician in the church orchestra, Sarah. Apparently, it is a pretty radical story, so onward I plunge!


WORKOUT
Trics - 4S/10R
Shoulders - ant. delts. -4S/8,10,10,8R
Shoulders - pos. delts. -4S/12,14,10,10R
Shoulders - extensions -3S/8,8,6R
Iso-Squats - 4S/30secondR no rest between sets
Iso-abs - every time I thought about it throughout the day

MEAL PLAN
Meal 1: Chocolate Protein Shake (skim milk, chocolate protein)
Meal 2: 6 almonds
Meal 3: Chocolate Protein Shake (skim milk, chocolate protein)
Meal 4: Mott's All Natural no sugar added Applesauce
Meal 5: Grilled jerk chicken with asian mixed veggies lightly sauteed in peanut oil
Meal 6: Celery sticks with organic, no-sugar added peanut butter


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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: 26

21-Day-Recovery-Project: Day 6

NIX NEGATIVE
Pull up madness is my favorite kind of Monday.

OUTLET
Making major headway on my next piece. Using oils this time at the encouragement of my husband and other awesome artist friend, "Val".

Still enjoying Psalm 63 and the grateful heart David had while he wrote and sang that song.


WORKOUT
Pull ups - 3S/4,4,7R assisted. 1 min rest between sets
Bics-burnouts - 50,45,40
Bics-hammer burnout
Iso-abs - 100S/10secondR no rest between sets
Iso-Squats - 4S/30secondR no rest between sets

MEAL PLAN
Meal 1: Chocolate Protein Shake (skim milk, chocolate protein)
Meal 2: Protein bar 1/2 apple
Meal 3: 4 oz Ground turkey and steamed veggies
Meal 4: Celery sticks with organic, no-sugar added peanut butter
Meal 5: Miso soup and 3 oz salmon
Meal 6: 1/2 protein bar and 1/4 cup steamed broccoli


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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: 25

21-Day-Recovery-Project: Day 5

NIX NEGATIVE
Loving the chance to focus on my upper-body strength, something that's taken a sideline to my half marathon training.

OUTLET
Starting work on my next art piece.


WORKOUT
Off-day (Always important to honor the off day. if you miss a day in your workout, don't think, I'll just make up for it by skipping my off day. WHY? training is way more a mental challenge than you think. Honoring the off day will train you to push it hard in the few days you have to work out because you will know you have that off day coming up. The rest day is just as important as your training days because your body needs a good solid recovery day.


MEAL PLAN
Meal 1: Power Protein Shake (Banana, chocolate protein)
Meal 2: N/A - hard to squeeze that in during church
Meal 3: Unfortunately not good selection at the Church potluck lunch, so after the lunch we rushed home and sauteed some chicken in onions and a bit of soy sauce, garlic salt and cracked pepper
Meal 4: Vanilla protein with frozen strawberries
Meal 5: Easter dinner at the in-laws. Prediction: Grilled chicken, salad with avocado (I'll edit this note if this is not what happens, but I can promise you I'll be eating healthy)
Meal 6: N/A


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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: 24

21-Day-Recovery-Project: Day 4

NIX NEGATIVE
Yesterday I climbed up and back down 5 steps. It felt a little stiff, but ..no pain. I think I will try to make it down to the gym for my workouts this week!

OUTLET
My sister came in town, so I did not accomplish anything on my list. I'll have to double up tomorrow :)


WORKOUT
Pullups 3S/4 assisted.
30 min walk - getting easier

MEAL PLAN
Meal 1: Power Protein Shake (Banana, chocolate protein)
Meal 2: chicken sandwich
Meal 3: pear, pineapple, frozen strawberries. blended (add water)
Meal 4: yogurt topped with mango, kiwi, blueberries
Meal 5: chicken adobo with 1/3C rice [My sister was coming in town and was craving home Filipino food]
Meal 6: N/A


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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: 23

21-Day-Recovery-Project: Day 3 "A la Peanut Butter SAND-wiches!"

NIX NEGATIVE
Not only can I walk, but I can bend! Woot! It's almost like, as soon as I resided myself to a long recovery, my body goes into turbo-healing-mode. #IamsecretelyWolverine

OUTLET
My brother's graduation supply list ready, check!
Concept for circus painting sketched!


WORKOUT
Attempted a pushup hoping maybe I was ready...won't be doing that again for a little while...
Iso-abs
Bis: 4S burnouts

MEAL PLAN
Meal 1: Power Protein Shake (Banana, peanut butter, chocolate protein)
Meal 2: Fiber One Bar
Meal 3: Greek style lamb, lettuce, tomato
Meal 4: Cottage cheese
Meal 5: 1/3 C Yogurt with 1 heaping Tbs pulverized almonds and shredded coconut
Meal 6: Grilled chicken and oven roasted Brussels sprouts


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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: 22

21-Day-Recovery-Project: Day 2 "Positively Healthy"

NIX NEGATIVE
I CAN WALK!! This morning I woke up and could walk easily without pain! "Oh, how great is Your goodness, which You have laid up for those who fear You, which You have prepared for those who trust in You"[ps 31:19]

OUTLET
Echo painting, check!














WORKOUT
Pullups: 5S/3,3,3,5,7R assisted 1 min rest between sets [goal: 10 unassisted by end of 21 days]
Iso-squats 8S/30secondR no rest between sets

MEAL PLAN
Meal 1: Fiber One bar, Navel orange, 1/4 C organic corn cereal [this was a terrible breakfast...what was I thinking]
Meal 2: Power Protein Shake (Banana, peanut butter, chocolate protein)
Meal 3: Garlic soup and toasted whole grain french bread
Meal 4: Avocado; oats
Meal 5: 1/3 C Yogurt with 1 heaping Tbs pulverized almonds and 1/2 apple, sliced
Meal 6: DATE NIGHT/cheat meal: grilled chicken sandwich, yo, on white bread


"The power of healing can come from the effort to face the challenge. The challenge of an injury is often misconstrued as a curse."

"'Be of good courage and He shall strengthen your heart, all you who hope in the Lord." Psalm 31:24

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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: 21

21-Day-Recovery-Project: Day 1

"OK" I told myself, "today will be a new day".

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.

WORKOUT
Iso abs 100S/10secondR
Iso squats 8S/30secondR no rest between reps

MEAL PLAN
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,
Faith


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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

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!

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!

Losing and Improving

Weight Report I officially dropped a pound. I am now consistently weighing in at 121.0. Rock on.

Running
Milestone: arrived home from airport. unpacked running shoes. went running.

Milestone: ran 3.3 miles and finished 4 miles with a brisk walk at a 7% grade incline.

Diet The husband and I made a pact to stop eating out for the purpose of convenience. I have been making or preparing breakfast every morning, packing lunches and cooking well balanced meals every day since we got back. our new motto: "as close to the ground as possible" We have decided to revamp our diet to be clean. Example: we made homemade applesauce instead of mott's all natural. We include the skin in our processing so we get ALL the nutrients from the apple. We add a little cinnamon but no sugar (it doesn't need any). Blended with a small portion of water during processing.

My current cheat food: small portion of super low sugar vanilla yogurt (O-organics) with 2 med strawberries and pinch of fresh coconut.

My I-can't-take-it-anymore food: a tsp of Nutella on a half slice of dark rye toast.

Current personal goal: Weaning myself away from energy drinks and coffee. switching to tea. (no special reason, just a personal decision...I do this sometimes.) I love green tea and various black tea grades.

5:00 am

NEW! Morning run. today,first day...LOVED IT!!! ...but no lie..5:00am is painful

Benefits of running in the morning: higher fat burn in AM vs. PM

Weight Report: 120.4

I'm Such a Rebel...(but a good rebel)

Yesterday was date night. We went to TGIF and I ordered the "Thai Chicken Wrap" with a dry salad as my side. I ate nearly the entire thing and dipped occasionally in the honey-lime dressing that normally is IN the wrap, but I requested it to be on the side. That was me eating unhealthy. I am so proud of myself because my "unhealthy standards" are on the "healthy eats" side of the menu haha.

I had a cup of coffee after the meal and a couple bites of my husbands cheesecake. Totally worth it.

Date Night. We bought a super awesome looking journal from Barnes & Noble and brought it with us to the restaurant. After dinner, we ordered our dessert and busted out the journal. The mission - to think of memories we have shared together and jot them down as we think of them. We thought about the first night we noticed each other and each wrote about what we remembered. We talked and laughed as we reminisced that night. We had so much fun reminiscing that one memory that we didnt have time for any others. It was getting late so we called it a night, but the journal is on our coffee table waiting for the next time one of us recalls another memory.

Yesterday was my off day and MUCH needed. my poor legs were killed last week. Today its back on. Cardio and legs. I will do sets of dips in between each leg exercise.

I Don't Feel Like Going

I am having a great hair day and tonight is girl's night. I dont really feel like getting sweaty at the gym and then have to shower all over again. *sigh* I also am sooo exhausted from this week. Not getting enough sleep + working out extra hard...yikes.

But alas...I MUST GO!! I MUST! I WILL!

Breakfast: Raisin Bran with non-fat milk
Snack: Oatmeal
Snack: Raisin Bran
Lunch: Tuna
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Meal Plan for afternoon
Snack: maybe 2 cups of homestyle popcorn
Snack: maybe sf pudding and small bowl of cereal
Dinner: turkey sandwich with avocado

WORKOUT PLAN
squats
triceps
run 30 minutes
bike 15
hanging leg raises

Just 5 More Minutes

Tues was legs, so yesterday (wed) was supposed to be upper body with a bit of cardio. It evolved into a hardcore workout where I killed it on the cardio - rock on. All by saying "just 5 more minutes"

INTENDED workout:
Run 20 minutes+ 2 AI
pullups
biceps - hammer curls
biceps - free-weight
biceps - concentration (AKA scott curls)
trcieps - kickbacks
Elipticle to finish off

ACTUAL workout:
Bike 6 minutes on level 11
biceps - hammer curls
biceps - free-weight
biceps - seated concentration
trcieps - cable superset with:
triceps - dips
Elipticle 10 minutes
--got a sip of water...then the "oh...come on, 5 more..." began...
Elipticle 5 minutes
Bike 5 minutes
Treadmill on 10% grade incline 5 minutes

YOW! my calves and hammys were crying!

I heart fitness.