3 years ago I was training to become a member of the USMC. I was hoping to specialize in Aviation. During my training I ended up taring my meniscus in my right knee resulting in 50% of the cartilage on the left side to be taken out. It took me 2 years before I could even run again. Now that I had the opportunity to run and fully train again I discovered that the Marine Corps was not for me. I still love the Marines, but I am not a trained killer. Marines are the first ones in and the last ones out. Devil Dog is not a joke. These men and women are hard core. Respect!
Sunday, May 30, 2010
Thursday, May 20, 2010
The Core
Oh, I added the widgets to my blog last night, it keeps track of your workouts, mileage, etc. You may be interested in this too! Check it out tonight. http://www.dailymile.com/
I hurt my back in April and found out that I have a mild herniated disk in my lower back. I've been going to a physical therapist now and have been so depressed not being able to bend without pain. This has stopped me from doing all kinds of work outs. It's also set me back 10lbs. :(
So here's what the doc gave me to do instead. It's basic "Core" workouts. You can increase your reps and time lengths, but for me, I have to start out small.
Supine Bridge -
On back w/feet flat on ground. Push through heals and raise hips up, hold 1 sec, then go back down. 2 sets of 20
Crunches -
Activate deep abs by pushing lower back against ground - keep abs that way. Then crunch up until shoulder blades are off the ground. Go SLOWLY - 2 sets of 20.
Bird Dogs - On all 4s, shoulders aligned over your hands, hips aligned over knees. Activate deeps abs. Keep torso still while extending opposite arm and opposite leg. You should be able to feel this in your abs.
Forearm Bridge (my favorite, really hard.)
Lay belly down. Push up body off the ground and support yourself with your elbows. You can do this either on your toes or knees. Toes are the kick your butt way to do it. Keep whole body straight and KEEP ABS TIGHT the while time! 2 sets for 20 seconds each. If too hard then go to 2 sets for one minute on your knees.
Cardio -
Accumulate 30 mins of physical activity at least 5 times per week. Follow "The Talk Test" (You should be able to talk but not sing). Your heart rate and breathing rate should be elevated and you should be sweating. OR 20 mins of vigorous exercise (can't talk or sing) 3 times per week.
I hurt my back in April and found out that I have a mild herniated disk in my lower back. I've been going to a physical therapist now and have been so depressed not being able to bend without pain. This has stopped me from doing all kinds of work outs. It's also set me back 10lbs. :(
So here's what the doc gave me to do instead. It's basic "Core" workouts. You can increase your reps and time lengths, but for me, I have to start out small.
Supine Bridge -
On back w/feet flat on ground. Push through heals and raise hips up, hold 1 sec, then go back down. 2 sets of 20
Crunches -
Activate deep abs by pushing lower back against ground - keep abs that way. Then crunch up until shoulder blades are off the ground. Go SLOWLY - 2 sets of 20.
Bird Dogs - On all 4s, shoulders aligned over your hands, hips aligned over knees. Activate deeps abs. Keep torso still while extending opposite arm and opposite leg. You should be able to feel this in your abs.
Forearm Bridge (my favorite, really hard.)
Lay belly down. Push up body off the ground and support yourself with your elbows. You can do this either on your toes or knees. Toes are the kick your butt way to do it. Keep whole body straight and KEEP ABS TIGHT the while time! 2 sets for 20 seconds each. If too hard then go to 2 sets for one minute on your knees.
Cardio -
Accumulate 30 mins of physical activity at least 5 times per week. Follow "The Talk Test" (You should be able to talk but not sing). Your heart rate and breathing rate should be elevated and you should be sweating. OR 20 mins of vigorous exercise (can't talk or sing) 3 times per week.
Tuesday, May 18, 2010
Stretching!
Good stretching
To get the maximum benefit from stretching, proper technique is essential. It's also an important way to avoid injury. Keep the following stretching tips in mind:
* Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you go.
* Stretch slowly and gently only to the point of mild tension, not to the point of pain.
* Hold each stretch for 10-20 seconds - don't bounce!
* Don't hold your breath. Inhale deeply before each stretch and exhale during the stretch.
* Stretch for the same amount of time on each part of the body. A set of 3-5 stretches is usually enough. As your flexibility increases, you might want to increase the number of repetitions.
* Alternate muscle groups and alternate sides.
Performing stretching exercises first thing in the morning is a great way to start your day refreshed and more limber. If you cannot do it every day, 2-3 times per week can still help improve your flexibility and may reduce your pain.
Types of stretches
The following are examples of stretches that may be helpful for people with back pain. Each one can be done 3-5 times or as many times as you are comfortable. Remember to breathe during the stretch. Also, be sure to talk to your doctor before starting any new exercise or stretching routine.
Neck Stretches
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Tilt your head slowly forward, bringing your chin toward your chest.
3) Turn your head to the left very slowly until your chin aligns with your left shoulder. Repeat to the right.
4) Tilt your head slowly to the left, bringing your ear over your left shoulder. Repeat to the right.
5) Return to the starting position
Shoulder Rolls
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Using slow, fluid movements, roll your shoulders forward 10 times beginning with little circles and progressing to larger circles.
3) Repeat step 2 rotating your shoulders backwards.
4) Return to the starting position
Hamstring Stretch (lying down)
1) Lie flat on your back with your knees bent.
2) Grasp one leg behind the thigh and slowly bring it toward your chest.
3) Pull until a gentle stretch is felt. Hold.
4) Return to the starting position.
5) Repeat with other leg.
Hamstring Stretch (standing)
1) Stand with one leg straight out in front of you, resting your leg on a table or chair.
2) Slowly bend the leg you are standing on until you feel a mild stretch under the thigh of the raised leg. Hold.
3) Return to the starting position.
4) Repeat with other leg.
Hip twists
1) Lie flat on your back with your knees bent.
2) Keeping your back flat on the floor, slowly rotate your hips to the left, lowering your legs down to the floor until you feel a mild stretch. Hold.
3) Return to the starting position.
4) Repeat step 2 rotating your hips to the right. Hold.
5) Return to the starting position
Back extensions
1) Lie on your stomach.
2) Prop yourself up on your elbows extending your back.
3) Slowly begin to straighten your elbows, further extending your back, until you feel a mild stretch. Hold.
4) Return to the starting position
Give it time
Increasing your flexibility to the full range of motion may take time, especially if you are new to stretching or have had chronic back pain for some time. But don't give up. Be encouraged with even small improvements in your flexibility. Even if it takes several months, in time you will see and feel a difference.
Good for body and mind
Use your stretching exercise routine as a way to not only help your body but also as a way to relax your mind. Don't rush through your routine; keep your movements fluid and precise. If it helps, use a mental image of a healthy, pain-free spine as your motivation to keep going. Other things that may help keep you motivated are stretching along with a video, listening to quiet music as you stretch, or exercising with a friend.
Important reminder
Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of stretching you should do. This is especially true if you have recently had spine surgery. Also, let your physician know if you are experiencing pain when stretching. It may be an indication that your technique is incorrect or that you have an injury or some other medical problem.
To get the maximum benefit from stretching, proper technique is essential. It's also an important way to avoid injury. Keep the following stretching tips in mind:
* Start at the neck and work each muscle group down the body. This allows you to use already stretched muscles as you go.
* Stretch slowly and gently only to the point of mild tension, not to the point of pain.
* Hold each stretch for 10-20 seconds - don't bounce!
* Don't hold your breath. Inhale deeply before each stretch and exhale during the stretch.
* Stretch for the same amount of time on each part of the body. A set of 3-5 stretches is usually enough. As your flexibility increases, you might want to increase the number of repetitions.
* Alternate muscle groups and alternate sides.
Performing stretching exercises first thing in the morning is a great way to start your day refreshed and more limber. If you cannot do it every day, 2-3 times per week can still help improve your flexibility and may reduce your pain.
Types of stretches
The following are examples of stretches that may be helpful for people with back pain. Each one can be done 3-5 times or as many times as you are comfortable. Remember to breathe during the stretch. Also, be sure to talk to your doctor before starting any new exercise or stretching routine.
Neck Stretches
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Tilt your head slowly forward, bringing your chin toward your chest.
3) Turn your head to the left very slowly until your chin aligns with your left shoulder. Repeat to the right.
4) Tilt your head slowly to the left, bringing your ear over your left shoulder. Repeat to the right.
5) Return to the starting position
Shoulder Rolls
1) Stand with your feet flat on the floor, knees slightly bent, head forward.
2) Using slow, fluid movements, roll your shoulders forward 10 times beginning with little circles and progressing to larger circles.
3) Repeat step 2 rotating your shoulders backwards.
4) Return to the starting position
Hamstring Stretch (lying down)
1) Lie flat on your back with your knees bent.
2) Grasp one leg behind the thigh and slowly bring it toward your chest.
3) Pull until a gentle stretch is felt. Hold.
4) Return to the starting position.
5) Repeat with other leg.
Hamstring Stretch (standing)
1) Stand with one leg straight out in front of you, resting your leg on a table or chair.
2) Slowly bend the leg you are standing on until you feel a mild stretch under the thigh of the raised leg. Hold.
3) Return to the starting position.
4) Repeat with other leg.
Hip twists
1) Lie flat on your back with your knees bent.
2) Keeping your back flat on the floor, slowly rotate your hips to the left, lowering your legs down to the floor until you feel a mild stretch. Hold.
3) Return to the starting position.
4) Repeat step 2 rotating your hips to the right. Hold.
5) Return to the starting position
Back extensions
1) Lie on your stomach.
2) Prop yourself up on your elbows extending your back.
3) Slowly begin to straighten your elbows, further extending your back, until you feel a mild stretch. Hold.
4) Return to the starting position
Give it time
Increasing your flexibility to the full range of motion may take time, especially if you are new to stretching or have had chronic back pain for some time. But don't give up. Be encouraged with even small improvements in your flexibility. Even if it takes several months, in time you will see and feel a difference.
Good for body and mind
Use your stretching exercise routine as a way to not only help your body but also as a way to relax your mind. Don't rush through your routine; keep your movements fluid and precise. If it helps, use a mental image of a healthy, pain-free spine as your motivation to keep going. Other things that may help keep you motivated are stretching along with a video, listening to quiet music as you stretch, or exercising with a friend.
Important reminder
Be sure to talk to your doctor before starting any new exercise or stretching program to make sure there are no restrictions in the type of stretching you should do. This is especially true if you have recently had spine surgery. Also, let your physician know if you are experiencing pain when stretching. It may be an indication that your technique is incorrect or that you have an injury or some other medical problem.
Saturday, May 8, 2010
My Specialty
I've decided to be a Public Affairs Specialist. Right now I am a graphic designer. Becoming a Public Affairs Specialist is something I could do with ease. ;) I'm getting more and more excited about this decision every day!
Weigh In
According to my scale I've lost 18lbs in 1 week! HOLY CRAP!
I've been eating less and going to the gym more. I'm back to the weight I was before my mission now. ;) I've got 37lbs more to lose.
I also got paid today and yesterday I was able to save my own butt at work. :D So next post will be my shopping post. PS: NO MORE EATING OUT!!! ;) Yeah, I went there. boo-ya!
I've been eating less and going to the gym more. I'm back to the weight I was before my mission now. ;) I've got 37lbs more to lose.
I also got paid today and yesterday I was able to save my own butt at work. :D So next post will be my shopping post. PS: NO MORE EATING OUT!!! ;) Yeah, I went there. boo-ya!
Thursday, May 6, 2010
Motivation
We all need some kind of motivation to get our acts together and lose the weight we've been saying we're going to lose. For me, I have more than one. Yeah, joining the military is one of them. Have I picked a branch? I've narrowed down but I'm still undecided. Why? Because I'm keeping my goal small. I have 60lbs total I want to lose. 70lbs calls it great! But right now I'm trying to get back to the weight I was in high school. I have 55lbs to lose to get there. At the time I started losing weight I was 16 years old. I was also 205lbs. The biggest I'd ever been. There was a lady in my neighborhood who introduced me to the Slim-Fast diet. I lost 30lbs doing it my own way. No snacks during the day just a shake for breakfast, another for lunch, and a Lean Cuisine for dinner. I plateaued after losing the 30lbs. I kept at that weight for 2 years and then started gaining it all back when I went to college. After college I served a mission for my church and gained 25lbs more! Ugh! :(
So here I am. The desire to get back into fighting shape has been here for a while. But it wasn't until this year I had a bigger desire to do it. I signed up for a gym membership - I will not promote them because I disapprove of their ethics, I found some gym buddies, and I started going. I've even got a man I want to see come the end of this year so getting to where I want to be is even more of a motivational pull. ;) haha!
But one strong bit of motivation would have to be my desire to be happy with me. I love who I am, but I want to be better. Taking care of myself makes me happy. Knowing I can kick someone's butt makes me happy! haha! :D I want to feel secure with my strength. I don't want to be out there anymore thinking "I can't do that because I'm weak" or "I can't wear that because my hips will look way too big."... etc. I'm not going to be that kind of girl who goes out and buys a size of clothing I'd like to fit in when I'm back in shape. For me, that will never work. I'll see that size every day - in my face - and think I'm not there yet. I want to kick my butt, feel good, and not worry about sizes or numbers. I want to be healthy.
But back to keeping goals small. It's smart to have goals and break them down into pieces. For me the military is the ultimate goal. But lets break that down one step. I have to lose the weight required of me - I'm 66" tall - in order to be accepted. How do I lose the weight? Work out and eat healthy. As Doctor Laura says it "eat less and move more." Well for me it's not exactly eat less, I'm not eating enough. I need to eat ALL my meals and move more. I work full time Monday through Friday. When I get home I usually would be so exhausted I'd just plop down and not move until the next morning. LOL! So lets break this down even smaller. When do I start doing this? NOW! Not "Monday, 'cause it's Thursday and it'd be good to start out on the first of the week." NO!!! Do it NOW! You have the desire to do it, do it now! Don't wait! That's one HUGE mistake. Your body will tell you when you're in the mood to do anything. Your mind is the one that tricks you out of doing it. And that right there is another post for another day. ;) Yes, I was a psychology major at one point in my schooling... Anyway. So right now my goals are smaller but we can still break them down. Working out and eating healthy is an every day thing. My life needs to become scheduled. It can no longer be a totally "fly at the whim" schedule. I mean, really there is still the option to hang out with friends. The gym at the very least, an hour. Not hard at all. Even going on a fun bike ride can become an enjoyable past time with friends. And the more you go you'll find the more you'll enjoy being active. Eating healthier starts when you go shopping. We'll talk about shopping lists later. ;) And don't worry, I wont make you buy foods that taste like crap. Cause well, I don't enjoy eating crap either.
My goals are marked. Are yours? Are you ready?! LETS DO THIS THING!!!
STATS:
Workout: Quick Walk
Time: 1hr
Distance: 3 miles
So here I am. The desire to get back into fighting shape has been here for a while. But it wasn't until this year I had a bigger desire to do it. I signed up for a gym membership - I will not promote them because I disapprove of their ethics, I found some gym buddies, and I started going. I've even got a man I want to see come the end of this year so getting to where I want to be is even more of a motivational pull. ;) haha!
But one strong bit of motivation would have to be my desire to be happy with me. I love who I am, but I want to be better. Taking care of myself makes me happy. Knowing I can kick someone's butt makes me happy! haha! :D I want to feel secure with my strength. I don't want to be out there anymore thinking "I can't do that because I'm weak" or "I can't wear that because my hips will look way too big."... etc. I'm not going to be that kind of girl who goes out and buys a size of clothing I'd like to fit in when I'm back in shape. For me, that will never work. I'll see that size every day - in my face - and think I'm not there yet. I want to kick my butt, feel good, and not worry about sizes or numbers. I want to be healthy.
But back to keeping goals small. It's smart to have goals and break them down into pieces. For me the military is the ultimate goal. But lets break that down one step. I have to lose the weight required of me - I'm 66" tall - in order to be accepted. How do I lose the weight? Work out and eat healthy. As Doctor Laura says it "eat less and move more." Well for me it's not exactly eat less, I'm not eating enough. I need to eat ALL my meals and move more. I work full time Monday through Friday. When I get home I usually would be so exhausted I'd just plop down and not move until the next morning. LOL! So lets break this down even smaller. When do I start doing this? NOW! Not "Monday, 'cause it's Thursday and it'd be good to start out on the first of the week." NO!!! Do it NOW! You have the desire to do it, do it now! Don't wait! That's one HUGE mistake. Your body will tell you when you're in the mood to do anything. Your mind is the one that tricks you out of doing it. And that right there is another post for another day. ;) Yes, I was a psychology major at one point in my schooling... Anyway. So right now my goals are smaller but we can still break them down. Working out and eating healthy is an every day thing. My life needs to become scheduled. It can no longer be a totally "fly at the whim" schedule. I mean, really there is still the option to hang out with friends. The gym at the very least, an hour. Not hard at all. Even going on a fun bike ride can become an enjoyable past time with friends. And the more you go you'll find the more you'll enjoy being active. Eating healthier starts when you go shopping. We'll talk about shopping lists later. ;) And don't worry, I wont make you buy foods that taste like crap. Cause well, I don't enjoy eating crap either.
My goals are marked. Are yours? Are you ready?! LETS DO THIS THING!!!
STATS:
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