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
----------------------------------------------------
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
Tuesday, April 13, 2010
Monday, April 12, 2010
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
----------------------------------------------------
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
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
----------------------------------------------------
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
Friday, April 9, 2010
21-Day-Recovery-Project: Day 10
NIX NEGATIVE
Feeling stronger today!! I can't stand up straight still, but I am definitely feeling stronger. Score.
OUTLET
Resume fun with my friend, Valerie.
Organized and began plotting things to be removed #springcleaning.
Stared at my canvas.
WORKOUT
Rest. Normally, as soon as I feel strong during recovery, I push myself. This time, I am going to play it chill and let my body enjoy the rest - come on recovery juice, do yo thang.
MEAL PLAN
Meal 1: 1/2 Chocolate Protein Shake (skim milk, chocolate protein) ---weird...low appetite.
Meal 2: too full to eat....also weird
Meal 3: Lamb gyro with fresh sliced tomatoes and chopped lettuce and greek yogurt
Meal 4: too full to eat.....what a weird day
Meal 5: 1/2 of a ginormous green mango....and felt STUFFED....weird, weird, weird.
Meal 6: Vietnamese chicken salad rolls- a la Pei Wei
----------------------------------------------------
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: 29
Feeling stronger today!! I can't stand up straight still, but I am definitely feeling stronger. Score.
OUTLET
Resume fun with my friend, Valerie.
Organized and began plotting things to be removed #springcleaning.
Stared at my canvas.
WORKOUT
Rest. Normally, as soon as I feel strong during recovery, I push myself. This time, I am going to play it chill and let my body enjoy the rest - come on recovery juice, do yo thang.
MEAL PLAN
Meal 1: 1/2 Chocolate Protein Shake (skim milk, chocolate protein) ---weird...low appetite.
Meal 2: too full to eat....also weird
Meal 3: Lamb gyro with fresh sliced tomatoes and chopped lettuce and greek yogurt
Meal 4: too full to eat.....what a weird day
Meal 5: 1/2 of a ginormous green mango....and felt STUFFED....weird, weird, weird.
Meal 6: Vietnamese chicken salad rolls- a la Pei Wei
----------------------------------------------------
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: 29
Thursday, April 8, 2010
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?!
----------------------------------------------------
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
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?!
----------------------------------------------------
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
Wednesday, April 7, 2010
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)
----------------------------------------------------
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
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)
----------------------------------------------------
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
Kill the Quote? Food is Fuel
I wanted to take some time to write about the concept of "Food is Fuel". The concept that is used to retrain your brain to understand what to put in your mouth to help you perform [on the track, in the gym, carrying groceries, etc] better. This is a wonderful simple statement that really helps you put your grocery shopping in perspective to your goals. It's easy to understand and it's a catchy phrase. THE PROBLEM is we cannot always live like that. Are you supposed to always avoid wedding cake? or never eat your mom's famous eclair? or never make your favorite pot of chili? Food is also meant to be enjoyed.
I usually do not like to talk about food this way, because many people who have not yet created the healthy-eating lifestyle will abuse this epiphany. It's sooooo easy to say "oh well I've been so good, I can treat myself this once". But that is a pit-fall.
Beware, "Food is Fuel" and "Life is too short" need to be observed in good balance.
Know your goals, stick to your goals, but know your limits. If you are too strict, too quickly you will set yourself up for failure.
Enjoy life! Be healthy, be strong and enjoy life!
I usually do not like to talk about food this way, because many people who have not yet created the healthy-eating lifestyle will abuse this epiphany. It's sooooo easy to say "oh well I've been so good, I can treat myself this once". But that is a pit-fall.
Beware, "Food is Fuel" and "Life is too short" need to be observed in good balance.
Know your goals, stick to your goals, but know your limits. If you are too strict, too quickly you will set yourself up for failure.
Enjoy life! Be healthy, be strong and enjoy life!
Tuesday, April 6, 2010
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
----------------------------------------------------
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
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
----------------------------------------------------
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
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