As
I’m sure you are all aware, I’m on the injured list. Booo! Initially,
when it first happened last week, I was a little depressed and didn’t
workout at all for 3 days.
My doc had given me the go ahead to swim and so I rejoined 24 HR
Fitness Friday morning before work (because they have a pool
AND because they offered me $0 initiation and one month free).
So, right after I rejoined I pretty much had to leave for work, so no
time to workout on Friday. First day at the new gym was Saturday.
•
Saturday: I went to 24 HR Fitness and hit the majority of the
upper body machines plus the ab machine that was my favorite when I was a
member of this same gym (it’s one of the Super Sport ones) like 4.5
years ago. Then, I hit the pool and swam 8 laps.
I asked 24 HR Fitness the next day on their Facebook page what the
length of the pool was. 25 meters. So 2 times down and back is 100
meters, or 1 lap (lap = 1 down and back) in an Olympic sized pool. So, I
swam 400 meters.
•
Sunday: while I’m injured, I don’t want to go to the gym every
single day and do the exact same thing. That would get real old real
fast, plus it would increase my chances of getting injured in a way
other than how I’m already injured. Nobody wants
that…especially me. So, I decided to see if I could do my kettlebell
workout, minus the Turkish getups, of course. Then I thought I’d throw
in some stairs with each round. I did 4 rounds of my kettlebell
exercises with 2 trips up and down the 2 flights
of stairs to my apartment building each round. It took me 32 minutes
to complete the 4 rounds. It was a great workout!
•
Monday: since I can’t currently do any of my workout DVDs, it was
off to the gym with me again for this day’s workout. I decided that I
can’t just go and do the same thing at the gym every time I go. Before
injury I was doing upper body & core on one
day and then lower body & core on the other day each week I was
going to the gym. I thought pretty much most of the day on Sunday as to
what could I do at the gym that was different from what I normally do
but would still give me a great workout. What I
came up with was this:
-- flipping the heavy ropes, 3 sets of 30 seconds each
-- kettlebell squat and cleans, 3 sets of 10 each side
-- dumbbell static lunges, 3 sets of 10 each side
-- TRX strap “leaning” pushups
-- TRX strap “overhead ab pulls”
I even
tried looking these exercises up, but couldn’t find any titles for them
that were any better than the ones I came up with. Oh well.
After
that awesome workout…oh yea, I was sweating like a piggy after just 20
minutes of that…I hit the pool. Knowing the actual length of the pool
(25 meters), I knew that
I wanted to do at least 10 down and backs (“lap” from here on out, even
though this isn’t an Olympic pool distance lap) of the pool for 500
meters. As I was swimming along, I was also paying attention to the 60
minute clock that’s at one end of the pool.
I had taken note of my start time (at the 9 minute mark). When I was
done with the 10th lap, I noticed I wasn’t quite at the 15
minute mark yet and I really wanted to hit that mark. So I swam 2 more
laps and swam a grand total of 600 meters!
I tried to keep my stop and rest bits at the end of each 25 meters as
short as possible. If I’m going to do a triathlon next year, I want to
be able to swim 800 meters without stopping AT ALL. That’s a half mile
and I believe the swim distance on an Olympic
distance triathlon is about a half mile. So, if I can do that without
stopping in the pool, I should be okay to do it in the open water. But
really, I’d like to work up to swimming a whole mile (1600 meters)
without stopping before I do an actual triathlon
just to be on the safe side that I’ve got the strength and stamina
built up.
•
Tuesday: I had my therapy appointment this day and even though
I’m still in the boot, I decided I wanted to attempt my pre- and
post-appointment walking anyway. I parked about 15 minutes earlier than
usual to give myself that extra bit of time to hobble
along my usual pre-appointment route and make it to my appointment on
time. And then I just walked my usual post-appointment route. Also, if
you’re not used to walking around in heels, even if they’re kind of
short (2-ish inches), I wouldn’t recommend doing
it for 2+ miles. The good news is that because I am only wearing one
regular shoe right now, I didn’t get blisters on both feet, just one!
•
Wednesday: I had to meet someone for an early lunch before an
afternoon training class this day, so I just opted to make this a rest
day and not worry about coming up with something new to do this day for a
workout. Besides, my legs, abs and arms were
pretty sore from the exercises I did on Saturday, Sunday and Monday
anyway, so they needed the rest.
•
Thursday: back to the gym for pretty much the same workout as
Saturday. Most of the upper body machines and my favorite ab machine
plus swimming. I skipped my favorite ab machine because another lady
was using it and I didn’t feel like standing there
staring at her like a freak waiting for her to finish. I figured I’d
be doing some ab exercises on Friday, so I’d just do that machine at the
end of Friday’s workout.
•
Friday: decided to repeat Monday’s creative gym visit. So,
ropes, kettlebell squat & cleans, static lunges, TRX exercises.
With the TRX exercises, I added one more that I can’t believe I didn’t
think of to do on Monday. Squats! You hold onto the
TRX strap handles, lean back and kind of rock back on your heels, then
you do a squat as deep as you can…repeat!
Then,
of course, I did my favorite ab machine when I was done with everything
since I wasn’t able to use it on Thursday…haha. I was going to hit the
pool for my 600m, buuuuuuut
after I got changed into my swimsuit and walked to the pool, I
discovered that all 3 lanes of the pool were already taken. Boooo!
***************************************************************************
Initially,
when I first got injured, I was a little worried about how I was going
to keep losing weight with my new limitations. Then, after not working
out hardly at all
last week and still losing 3.5 pounds, I started being a little more
positive about my situation. Then, after my doc cleared me to swim for
cardio and after putting a lot of thought into things, I discovered that
I CAN still workout, I just have to modify
things a little bit to account for the boot. Anyway, I started this
week with a lot more positive vibes and thoughts than I realized I could
have after getting injured.
Last
week I had the steaks for lunches, this week I had shrimp that I had
sautéed in coconut oil with crushed red pepper, garlic and a dusting of
turmeric. The shrimp has
less than 400 calories while the steaks had over 700 calories each
day. So, right off the bat, I’m cutting about 300 calories out of my
daily intake. Boom!
Oh wow...where do I start with how I'm feeling right now? How about WAHOO! I seriously thought I wasn't going to see a change on the scale this week. To me, my body felt the same and looked the same as last Saturday. Wow, looks can really be deceiving! As you can see, on the left I have posted my most recent "before" pictures (taken the on August 1st) and then directly below that are my pictures from today!
Being the first Saturday of the month, I took the new progress photos, but I also took my measurements and those are:
• Neck: 13.5" (down .25")
• Chest: 34.5" (down 1.5")
• Upper Arm: 13.5" (down .5")
• Waist: 35" (down 1.5")
• Hips: 39.5" (down 3")
• Thigh: 25" (down 1.5")
• Calf: 16.25" (down .75")
Total inches lost since August 1st: 8.0!!! WOW! That's just beyond amazing to me!!!
I want
to highlight some parts of my eating this week. I mentioned that on
Wednesday I met some people for lunch before going to a training class
for work. We went to a
little “hole in the wall” diner type place. I ordered the turkey club
sandwich, no mayo, and green beans instead of French fries. I had a
little bit of heart burn later in the day from the hoagie roll that the
sandwich was served on, but it was pretty good.
I’m hoping I did a good job of overestimating the calories that were
contained in my sandwich. I was going to get the BLT minus mayo, but
then I saw the turkey club which was the BLT plus turkey! Had to get
it.
Then,
on Thursday, we had a going away party at work for one lady that is
leaving our department and going to Galveston to be a probation
officer! I hope she enjoys her
new job. Anyway, they did a “chicken and waffles” themed spread. So I
brought in some sugar free syrup and decided I would have a small
waffle or a half or quarter of a waffle if they were bigger. I also
decided to allow myself to have one SMALL piece of
chicken. Since I was having the shrimp for lunches this week, my
calorie intake each day was actually quite a bit lower than it has been
the previous weeks, so a small piece of waffle and a small piece of
chicken wouldn’t make a whole huge difference. Best
part? I was in the same room with all the food all shift long and
didn’t get any food beyond what I had already planned to eat before the
day started!!! Woohoo! I had my 1 waffle with sugar free syrup, my 1
fried chicken drumstick and 2 tiny slivers of
cake (1 vanilla and 1 chocolate) with whipped icing. And then one of
the guys I work with is also going through culinary arts school and made
some blueberry, strawberry and apple cinnamon compotes, so I tried a
tiny bit of each of those. So proud of myself!
I took 3 boiled eggs with me just in case I felt snacky, I could snack
on something healthy and I did eat them because when I plugged in the
food from the spread at work, it wasn’t anywhere NEAR as many calories
as I thought it would be!
I
wanna tell you guys about a little non-scale victory I had this week!
I’ve had to actually choose the clothes I wear each day to work and they
have to be professional,
business casual type clothes. Normally I wear a uniform but because of
my sprained ankle, I’m not allowed to wear my uniform until my doctor
clears me from restricted duty status. Well, I had this one microfiber
skirt suit that I wanted to wear. What I
didn’t realize until I went to wear it on Thursday was that it is a
size 6. Eeek! I don’t remember the last time I was a size 6. I held
it up to my waist and I was all like, I don’t know if this will fit.
But I tried it on anyway and guess what. IT FITS!!!!
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