Archive for the ‘Try This!’ Category
8/5/10 – New Workout, Now with Modified Lunges
Melissa listened when I told her I needed some help on this. She responded with some modified lunges and new stretches. Like I’ve said before, she is awesome!
I am also having right shoulder issues at present (I clench my jaw, and it goes right down my neck into my right shoulder to create knots and inhibit shoulder muscle firing). It turns out she is awesome at shoulder rehab, too! So, my workouts did not get easier, but they are certainly better for me!
I can now do 12 floor push-ups! Woohoo!
I am feeling stronger and stronger.
8/4/10 – Chiropractor and Massage, Finally
What a banner day! I wake up with my nerve in my right arm raging, my quads screaming at me with every movement, and my ankle feeling fine.
So, I arrive at Dr. Larry’s office EARLY, which I never do. As a matter of fact, I think I’m 20 minutes early! Do ya think I’m really looking forward to this visit?
Anyway, when I get to the room, I launch into the shoulder explanation:
Me: “You need to adjust my shoulder b/c my nerve is shooting pain down to my elbow.”
Dr. Larry: “Let me test it first.”
Me: “You really need to adjust my shoulder….”
Dr. Larry: “Just let me test it. Hmmm. Ok. I’ll adjust your shoulder.”
My Shoulder: “CRACK!”
Me: “Ahhh.”
Dr. Larry: “That’s amazing! Have you thought about becoming a chiropractor?”
Ok, so maybe we said slightly different things, but it was something to that extent. I really think that my chiropractor is awesome. His shoulder adjustments are actually a special move that he kind of invented, which as he has said is a combination of two moves to make one super move – “The Macarena”. This is my favorite shoulder adjustment. It always does the trick.
He also did the standard pulling my leg, adjusting my ankle and of course the L5 for the sciatica.
Next, the massage 🙂
Lynda was back from her awesome bike ride across Ohio (correct me if I’m wrong, I think it is Ohio). So cool! She stayed with people she knew all across the state and ate homemade cookies that a family was simply GIVING away to the bike riders. She slogged through thunderstorms and finished with a family wedding. She is awesome!
Then, on her first day back in the office, she has to deal with me – muwahahahaha!
So, she gets to the right shoulder first. Turns out that b/c I have not been wearing my night guard, I have been clenching my jaw, which is not causing issues with my jaw. Instead, the clenching is completely screwing up my right shoulder! It’s all connected, baby.
So, she works some magic on my shoulder muscles (she’s like the muscle whisperer – they release when she tells them to). Then, down to my oh-so-sore quads. I was so not looking forward to this as I knew it was going to hurt.
And it did, but she was able to get the muscles and tendons to relax, which did quicken the recovery time.
My left foot was really crunchy, too. It did decide to relax a bit. She also released my hip flexors.
Overall, a really wonderful and very needed afternoon.
8/3/10 – Workout #3 with Lunges = TIGHT QUADS!!!
On Tuesday, I completed the third workout with lunges as well as my physical therapy foot strengthening.
On that day my quads were killing me! It felt like I was tearing the top layer of muscles on the front of my thigh. During the first set of lunges, I thought, “It will go away as I warm up.” However, it did not.
The second set of lunges was truly excruciating, and the third set I cut short because I couldn’t take it.
I stretched my quads as much as I could b/c the pain was quite high.
I was also experiencing some trouble with my right shoulder. The nerve running from the shoulder to the elbow was inflamed. Every time I did the tricep exercise, I had to grit my teeth as my elbow hurt! I knew it wasn’t muscle, though, b/c it hurt when I wasn’t doing the exercise.
Despite all of this my left foot was doing really great! I did all of my foot strengthening exercises with zero pain!!! It was fantastic! 🙂
But, I still could not wait until Wednesday to see my chiropractor and massage therapist!!!
7/31/10 – Workout with Lunges
So, I did my workout with lunges for the second time on Saturday. This will be short as I only want to document that my quads were sore when I did my lunges this day, but nothing that really made me uncomfortable. My quads were tighter than normal, too.
I didn’t think too much of it Saturday….
7/28/10 – 13th Personal Training Session!
This week was the 13th (actually 14th week b/c I missed one week in there somewhere) of my personal training. I think it might be time for some photos. I was looking at the before photos of my physique, but I’m wearing black pants, which don’t show anything.
I guess I’ll put all that back on and take a photo to see how I look now in those. Then, I will switch to shorts and a tank top to show the actual muscle definition. I am not finished. So, I am still a work in progress. Really wish I had earlier pics in shorts, though. Oh well.
Anyway, Melissa is now training as her own boss with her new company Real World Strength. Shameless plug:
Melissa Gessel
Real World Strength – melissa.rws@gmail.com
She operates out of Urban Fitness in Capital Hill, but she can work with you to fit the gym that you usually use. Also, you don’t have to be a member of Urban Fitness to go see her. It’s a sweet deal where the owner works with the trainers to allow the trainers’ clients to workout with the trainer for “free”. Wow!!!
Anyway, this week was awesome! I did NINE REGULAR PUSH-UPS off the FLOOR!!! Woohoo!!! I still cannot believe it, and I’ve done the routine again since then 🙂
I’m also back to lunges, which is great because I was getting really tired of all the squats. However, I had to start back at square one on lunges with regular prisoner rear lunges. Back to being super shaky on these, too. Oh well, it will come.
Then, more of the hamstring pulls on the ball.
Last exercise in first set was the archer move off of the cable machine. So fabulous!
Second round:
Start with rolling down to where shoulders and neck rest on the ball and have 12 lb weights on my thighs. I then use my glutes and low back to lower and raise my hips and thighs. This is awesome! It actually sort of circumvents the sciatica!
Then, keeping shoulders and neck on ball and hips in the air, I take the 12 lb weights and do the skull crushers for my triceps for 15 reps. Followed by 15 more reps of tricep presses. Whew!
Last on my side with the Bosuâ„¢ to do the same leg raises that Travis prescribed! Yay! Two birds with one stone!
That’s it, and it is wonderful. My arms are really fascinating in that I actually have solid muscle developing! Some day I may be able to lift heavy things on my own.
7/22/10 – Personal Training Session – Uh Oh – Hamstrings – ARGH
Today I met my personal trainer at 7am. Yes, this is too early, but we made the best of it.
Last time we did endurance exercises, and this time was no different. My first set started with the plank with a twist. I have a workout ball that I am squeezing between my hands with my arms extended. I then do a shoulder move forward and back, while holding the plank for one minute. I am so proud of myself because two weeks ago, I could only hold for one minute!!!
Next, I learned a new move with the kettle bell where I “snatch” (stop giggling you 13 year-old- boy minds!) the kettle ball from the floor and haul it up from the squat and then catch it at the top. Not a good move if you have a difficult time with coordinating things like a heavy kettle ball moving around your hand and needing to be caught by your arm. This one will need some time to get good at.
The next one was a plain old start holding the kettle ball in one hand at shoulder height while in a squat. Then, push yourself up and press the kettle ball up into a straight arm. This one is grueling because my legs are doing twice the squats while my arms are doing 15-18 reps. If you do the math you will find that my legs are doing 30 or more squats!
Finally, assisted pull-ups. This time she reduced my assist by 10 lbs. Still could do 10 reps first time and 8 the next.
Second round: Since I didn’t get a side plank last time, you had better believe it was in this one, but not first. First was a cable exercise where you pull the cables from below all the way up to your shoulders where you hold them with your arms bent. Then, you squat. This throws your balance off because you are standing a little forward of the cables causing a backward pressure when you stand and squat. Awesomely, though, I felt it mostly in my glutes, which is great because it means that my low back muscles are getting stronger!
Second cable move was pulling the cables up in a “V” above my head. Only 10 lbs. You try it! This was killer!!!
Third was the side plank, but I had to pull my knee up to hip level, which completely changes where the weight is. So difficult. I went from being able to hold a side plank for 1 min 15 secs to 45 secs. Whew!
Final exercise for round B is on the weight bench. Laying on the bench with my legs on the bench and my abs pulled in, I lower weights straight down above my head with a slight bend (just not locking basically) in the arms. I was able to do 9 lbs, which is awesome because the first time I did this on the floor was with 3 or 4lb weights! So much stronger! Also, the bench gives me the opportunity to get a bigger range of motion.
Now, for all of you who would like the chance to get as buff as me ;-), my personal trainer, Melissa, has gone out on her own! Yes, she has her own business, and she works out of Urban Fitness gym up on Capitol Hill on Boylston between Pine and Olive. You do not have to be a member of the gym to workout with her there as she has a contract with them to be able to bring in her clients at no charge to the client 🙂
Also, if you have a gym at your dwelling place, she can train you there if that will work better for you. Many, many options for training! I will have more contact information up as soon as I get it nailed down 🙂
Now, the left hamstrings were really bothering at the end of the workout this morning, and stretching them revealed real tightness in the left leg (where the left hamstrings have historically been much less tight than the right). Not sure what is going on there. I’ve started all sciatica PT exercises. I had my chiropractor adjustment. Now, my hamstring just freakin’ hurts.
I am really a little concerned, and I would really like to stop getting injured so I can get going on running. Is it the shoes? Is it the squats? Why won’t the glute and the hamstrings just get along????
More on that later. For now, bed. Good night.
7/19/10 – Another Successful and Incredibly Informative Chiropractic Visit
I looked forward to this chiropractic visit all day today because I missed it last week due to a minor period of complete and total brain fart. So, when I finally arrived, I knew I needed to have some serious adjustment of my L5. Seriously.
For this adjustment I changed into exercise shorts because I did not want my jeans to be in the way, as they can be even though the doctor insists that they are just fine. I’m just sayin’ that I disagree, and I figured every little bit helps 😉
Of course, I begin by telling Dr. Larry exactly what I think my diagnosis is. He then examines my back and tells me exactly *what* my diagnosis is.
Me: “I need an L5 adjustment because the sciatica has returned to my left leg and my right hip just isn’t working right.”
Dr. Larry: “Your L5 spinous process is rotating to the right.”
Alrighty then.
He got to work on my mid back, my neck (very impressive pops this time), my hips (he “pulled” my leg – ahahahaha), and the ankle. After all that, he did a very specific adjustment to push the L5 spinous process to the left only. Normally, he does a lower back adjustment that includes the L3,4 and 5 on both sides, but today he focused on the L5 and only pushing it to the left.
Let me tell you – INSTANT MIRACLE! It is amazing how fantastic your body feels when the spine is in alignment. My sciatica is abating (it takes a few days as the sciatic nerve is slightly inflamed, and must be calmed down with stretching and exercise), and my right hip working correctly, again! Hooray!
Thanks, Dr. Larry!
7/17/10 – Buying New Shoes…Hopefully less structure?
Since I am finally going to start the running program with no injury to the posterior tibialis tendon, I decided to get new shoes with less structure. Thus, I went to Road Runner Sports where they do the Shoe Dogâ„¢ foot analysis.
For those of you who are unaware, I can be extremely high strung when in a situation where I do not know all the details or cannot control the outcome, etc.
Now, several interesting finds – Sam, who did my Shoe Dogâ„¢ foot analysis, measured my foot first. It turns out that my right foot is now measuring as a straight up size 9 where it used to be a 9.5. My left foot is still at 9.5. I have read that as you build up your feet they will get smaller because you are tightening and toning the muscles. So, much like when you tighten and tone your tummy, you can wear smaller clothes; when you tighten and tone your feet, you could potentially wear smaller shoes 🙂
Second find, Sam put me on the mat that measures where the pressure is in your feet, and he found that I have HIGH arches!!! OMG – what?! Woohoo!!! I have “high arches”. Who would have thought? I couldn’t believe it! So, I was unrealistically expecting my feet to be completely upright during the run. However, that was not to be. Although I can stand with somewhat subtalar neutral stance, I am still colapsing in the arch when I run.
Poor Sam, without knowing that my feet are so much better than they were six months ago, says something to the effect of “Your left foot is really collapsing….” Of course, I can see this, and I am very disappointed. So, what do I do? I defensively reply, “I have been working on strengthening it since February, and it is a LOT better!”
Poor guy doesn’t realize that I really need him to acknowledge something that he has absolutely no idea about. I do acutally take this into consideration, and we proceed – I stop talking so as to not stick my foot any further into my mouth.
He recommends a stability shoe, which is what Travis told me to get. I am then introduced to Jack, who begins to get shoes out for me. He humors my insane want of the Nike Lunar Elite+ running shoe (I really want this shoe, but I forgot that it is too narrow and not designed for orthotics – maybe next year when I’m hopefully not wearing orthotics?), and he also gets the shoes that he knows will accomodate my orthotics. I tell him that I have been in Nike Equalon+, and I would like to get closer to barefoot running over time.
He says, “Cool”, and we proceed. I decided on the Brooks Adrenaline. They fit my foot like a glove. AND they cost WAY less than any shoe I have bought in 10 years! I love not wearing motion control or stability+ shoes. It’s not only better for my feet, it’s also better for my wallet.
Ok, I have shoes.
Now, I’m waiting on my friends, who are working with Daniel. We’re all talking shoes, and they are looking at shoes similar to mine. One of them has the Nike Equalon+ out. Daniel says that the Nike Equalon+ has less support in the medial post (that’s the part that supports your posterior tibial tendon, and it is what gives the shoe regidity) than the Brooks Adrenaline, that I had chosen…..WHAT?! I’m trying to reduce the support – why did I get these shoes?! Ok, mini-freakout ensues. I begin to doubt my choice. What shoe do I get? Do I go back to the Nike Equalon+ or stay with the Brooks Adrenaline or look at other shoes – AHHHHH!!!!
I see Jack. I ask him why the Brooks Adrenaline, if they are actually stiffer than the Nike Equalon+, would be a good shoe to get me closer to barefoot running. He knowledgably replies that while the Nike Equalon+ might have less of the structure in the medial post, it is “more shoe” because of the huge amount of cushioning it has. He tells me that he thinks the Brooks Adrenaline are a better shoe for me because they have less cushioning, which is what I want to start transitioning into if I am wanting to run barefoot.
Ok, this makes sense to me. Whew.
I have new shoes!
Thanks Road Runner Sports! Welcome to the Village 🙂
7/14/10 Personal Trainer at 7AM – Building Endurance
So, this week, I met my personal trainer, Melissa, at 7AM on Wednesday morning. We immediately got to work with pushups first. This time the push-ups are on the weight bench, not the Smith Machine. I figured that would not be much different from using the Smith Machine, but I was totally wrong! It is much harder to do the push ups on the weight bench because it changes the angle of your hands and, thus, the muscles that you use. I was able to do 12, though, which is a number I am very proud of 🙂
Then, on to squats, of course. The weight for the squats this time was a 45lb barbell (no extra weight on the barbell – yet!). I have to do 18 reps and 3 sets. Yes, my butt hurts.
Then an exercise for the shoulders and a fabulous exercise for my hamstrings. Also, 18 reps on all and 3 sets 🙂
Next set – starts at Smith Machine, but this time, I start resting on my elbows and my knees. Then, I put my foot on the bar (pick one – left or right an switch for the next set) and push up. That is it. It is perhaps one of the best glute exercises ever! However, I had difficulty with my left hamstring working instead of the glute. I swore up and down that it was not sciatica, but later that night I had the familiar static-electric feeling in the hamstring/calf muslces. So, it was sciatic. However, Travis gave me another exercise, but I think I can do it on the Smith Machine too (same thing with leg bent at a 90 degree angle). Also, 18 reps. Working on Endurance!
Then onto the weight weight bench where I do one arm flies with my knees off the bench at a 90 degree angle and my opposite arm hugging my stomach. This is a very difficult move because you cannot counterbalance yourself. You must stay centered. 18 reps on each arm at 10lbs. Very challenging – especially for the left side.
BAck to the floor for some skull crushers, which work the triceps. 10lbs in each hand and you start laying down holding the weights xtended straight over your chest. Then you lower on either side of your head (not touching your ears or skull in any way – this is why it is called the skull crusher b/c if you are not careful you can crush your skull). Push back up to the ended position and then lower to where the top of your arms are on the floor and forearm is at a 90 degree angle from the upper arm. Then push up again. Very challenging. Also 10lbs. Also, 18 reps.
Finally, take a 9lb bar weight and lay on a side with under leg bent and upper leg straight. Lay bar weight on top of straight leg and hold slightly in front of hip. Lift top leg 18 reps. Feel the BURN!
Repeat 3 times.
This is not a difficult as last week as far as lifting the weight, but the 18 reps are the kicker. Melissa said that last week was to help build muscle, and this week is to work on giving that new muscle some endurance and speed. So far, I’m very sore on Day 2 after the workout. I’ll be doing the workout again tomorrow.
7/9/10 Chiropractor and Massage for my Feet Only!
Did you know that a massage therapist can spend a whole hour on just your feet? Well, I was a little skeptical, but it is true! However, before I go there, I want to talk about my adjustment last week.
I started with just the massage and no adjustment, but when I got there I was informed that if I wanted an adjustment they could squeeze me in. So, I thought about it, and I noticed that my neck hurt, my hips felt a little stiff, and the L5 felt that it could use a little movement. Ok, I’m in – I need an adjustment!
So, I go back and Dr. Larry gets some awesome pops on the neck. Then, the mid back was not so mobile. My hips were normal, my ankle was really a big movement, but my low back was not a much as I had expected.
I then decided to take this time to brag about how my multifidus muscles felt much stronger when I was doing my PT exercises. Dr. Larry then tells me that my back does, in fact, feel more “balanced” 🙂 Hooray! It’s working!
Of course, after the whole session I am really feeling flexible and awesome. Then comes the massage on my feet.
I did get a tiny bit on my right shoulder because there was this knot right over the shoulder blade….oh, nevermind.
Anyway, Lynda actually spent one whole hour on my feet. She massaged the back of the heel (I keep meaning to look up what is back there anyway), and it was amazing the kinks that were there – I mean, who knew the back of the heel had issues?
Then, she worked on the top of the feet: the band that holds your ankle together (that’s a doozie); the posterior tibial tendon (all the way up the tibia) – it did a really nice release; the muslces on the outside (anterior) of the tibia; and, finally, the underside of the foot. Wow! That underside of my left foot was all kinds of messed up. That sucker was painful, but when she finished I had excellent range of motion and mobility in general.
Yes, folks, one whole hour on the feet (ok, maybe minus 10 mins on the shoulder). I highly recommend having an hour long foot massage. I highly recommend Lynda. However, you will have to wait until she has finished her bike ride across the entire state of Ohio.