Posts Tagged ‘personal trainer’
9/5/12 – Back to the Weight Training
After taking some time off due to my gym being closed all weekend, and lets face it, my not actually wanting to go to said gym, which made the closing really convenient, it was time to get back on that wagon.
Melissa really came through, too. We talked about all of the new foot stuff, and I admitted my general laziness. So, we stuck with the new line of workout that she created after my running training. The focus is now on strengthening muscles in a functional way for running, while also actively stretching them so that my body will actually be able to reach the more natural running form, i.e., I’m working on tucking my pelvis more while running, which requires more flexibility in the hip flexors.
We got to work – side plank with hip abduction, static back lunges – I still cannot believe that I can do lunges in any form! – and an actual back lunge assisted with the stretchy bands and an opposite one arm row. Next, we hit the TRX! I love the the TRX, even though it does not always love me. She had me do assisted pushups (I rocked these guys! Also, cannot believe I can do a push up!), a really difficult side stretch and back extensions with 10 lbs! I love seeing how far I have come! This past summer has been the best and most progress in weights and overall fitness that I have ever made. I cannot wait until next summer, but I guess I should also be looking forward to the winter work, too 🙂
1/17/12 – Meet Acupuncture, the Newest Member of the Village!
When I first went to the Chiropractor, it was after several recommendations and a 3,000 mile car ride across our great and really big country that finally led me to that office. Yesterday, I visited an acupuncturists office after many of the same recommendations. My friend Ollie enthusiastically suggested it first, but I must admit it was not until my massage therapist, Lynda, told me that it would be a great idea to get any “stuck” energy moving.
Per my last post, I have been feeling really stuck lately: My right shoulder, my right knee, my left foot – all stuck in the same place. Each still hurting despite the endless physical therapy that Melissa, my personal trainer, continues to thoughtfully direct me to do. What have I done to unstick it? So far, physical therapy, massage and chiropractics. None are working. I felt like they have taken me as far as they can. What next? How do I heal?
Acupuncture.
After Lynda’s recommendation, I hastily texted Ollie for the contact information on the acupuncturist she recommended: Jenna Beem, Health Discovery Acupuncture and Herbs. After all of the first visit paperwork, I headed back with Jenna to the treatment room. She and I talked about my history, and she was really interested in the car wreck in 2007 when I hit a bus. The whole incident was not my fault – he ran his left turn arrow, turned in front of me, and got stuck in the middle of the intersection I was approaching downhill in the Atlanta pouring rain. I did not have anti-lock brakes, and I slid right into the bus. It won; my poor small car lost. The air bags were wonderful, though! No broken bones, but a lot of bruises and a really upset right shoulder to show for it.
Jenna asked about my Raynaud’s – when did it first show up? You know what? It showed up the winter immediately following my car wreck! Eureka! Connection? She seemed to think so 🙂 I might not only heal my shoulder, I might also heal my cold-numbing fingers and toes! I cannot express eloquently enough or at all how much having regular circulation in my hands and toes again would mean to me.
Ok. So, she decided that we needed to start face down so she could work on my shoulders, back and feet. She also said that she was going to do some cupping to remove some of the “stuck blood”, which she thought might be causing a lot of the problems.
I know I had more than 40 needles in me at one point. Also, she told me to tell her if any of the needles hurt, and when I mentioned the one in my left foot was uncomfortable in a dull way, she said that was good and meant that we had found an area that really needed to be opened up. Ok – now, I’m listening. My left foot is definitely needing to be opened up. She further explained that sharp, acute pains were bad, but dull, annoying ones were fine.
After she removed the needles, she did the cupping using two small glass globes. She moved them all along my back stopping in certain places and moving again. She explained that when the area was purple after the cupping, that meant that there was a lot of “stuck blood” in that location, i.e. that’s where the scar tissue is, or it is where the energy is stuck. I was skeptical at this point b/c the cup is basically making a hickey on my back. I mean it could be that she is just going to leave it longer in the areas I say are hurting so that they appear more purple. Ok. NOT what happened at all! She moved the cups equally along my back. The low back is just pink, while the upper back is purple. My right shoulder is very purple. VERY PURPLE.
After all of this, she massaged mint oil into my back, which was therapeutic in and of itself for the rest of the day. I left with a lot more mobility in my neck and my shoulders felt more open. I felt lighter in my shoulders and neck than I usually do.
After two days, my shoulders are definitely still more mobile, but they are beginning to get tighter. This is a process, like all things involving the body. It is going to take 4-6 weeks to see consistent change. When you go to build muscle, it takes 4 weeks to actually begin making new muscle. Likewise, it will take that long for my body to realize that it can rebuild those areas and be less tight. Open up old passageways, so to speak.
I am also doing two meditations several times each day. They are going really well. I am so excited about the prospects of finally continuing to heal. Hooray! Is this the missing link? It’s an adventure, and we shall see 🙂
EDIT: According to Jenna, I had around 20 needles, not 40 🙂
1/12/11 – New Year and Almost One Whole Year!
Posted by admin in Reflections on January 12th, 2011
I’m BAAAAACK!!!
Yes, I found a big rock and hid for the fall, but now it’s time to get back down to work since the one year anniversary of my adventure to become a barefoot runner started. I still have the Village – Dr. Larry – Chiropractor, Lynda – Massage Therapist, and Melissa – Personal Trainer. I really do believe that I have the best people keeping me functioning in a healthy way, and Dr. Larry keeps saying he’s really impressed with Melissa, which is a big vote of confidence for a Chiropractor to respect a Personal Trainer! Apparently, some Personal Trainers have been known to have their clients do exercises that are very hard and not good for your back, but NOT Melissa! She’s awesome! and good for your back 🙂
Here’s what’s up: the feet are growing some really nice veins. In case you have never looked at a pair of really healthy feet, they have some excellent thick, blue veins running along the arches and the outside of the foot. I had never really considered veins as beautiful, until I started getting a nice popping set of my own! They are fantastic! Plus, they indicate active feet in need of more blood. It just doesn’t get much better….
Except when you consider that I have progressed in my workouts to the point where I can squat 75 lbs! Yes, 75 lbs!!! It is quite an accomplishment, if I do say so myself.
My shoulder continues to get better, and then flair up with regularity. This is something that I find quite disappointing.
Important TRUTH:
When you injure a major joint, the real healing of your wound will most likely take MONTHS!!! Think 6 months or more. Be careful with your body during times of healing and above all be patient.
These are points that I try to make to myself each day that my shoulder flairs up again because I did too many shoulder protraction/retraction moves. I give it a few days of rest and ice, then try again once it feels normal.
I’m going to begin a new running routine this weekend or tomorrow, whichever day I get out and start. It’s cold and rainy. Running in the rain when it is cold is just plain nasty. So, I’ll start when I start.
I’m aiming for running the 5k at Whidbey Island in April. That gives me plenty of time to get the body going in that direction. Also, it’s good to have a goal – especially a race where the energy is high, and you get a medal at the end 😉
Here’s to being spry at 70! Yeehaw!
10/2/10 – New Pictures! Eight Months and Counting :-)
Posted by admin in My History on October 3rd, 2010
Ok. It’s that time again! More feet pics on the intarwebs 🙂
Let’s start with the February 27, 2010 pics and compare to now:
Front:
THE FEET!
Feet Front 10/2/10 – Still Lookin’ Good!
So, the left ankle is still noticeably straighter, and the left foot is quite a bit larger and healthier looking! Yay! I wish I had taken measurements of my ankles to see the difference. I postulate that my left ankle is bigger now, but I don’t have the data to support that.
The Back:
Before 2.27.10
Feet Back 10/2/10
Yep – straighter and straighter on both ankles. ‘Nough said.
From the Top:
Before 2/27/10
Feet Top 10/2/10
The left foot is still, today, somewhat more unfortunate than the right foot, but it does not resemble a fan any longer. I can see that there is work to be done to continue “beefing up” that foot so that it does not look like it collapses toward the outside. However, it looks so much healthier than before.
I still marvel at how I ever ran on my feet previously. They were so ill prepared for running, and I didn’t even ease into it. I just started running 2 miles. It is a wonder that my feet have not suffered more damage. The human body is truly impressive, biomechanically speaking.
I also took more pics of my body as a whole to see if there are improvements.
The front:
Running Gear Front 2/27/10
Front Running Pants 10/2/10
I cannot tell much of a difference in this gear. So, I decided to start a new comparison with shorts instead of pants.
Front Shorts 9/25/10
Back Shorts 9/25/10
Side Shorts 9/25/10
So, those are my new stability shoes in the pics. Also, I wanted to be able to compare the muscle tone in my legs as well as my shoulders, which was not happening with the pants and other shirt. I don’t think I’ll get hit by traffic anytime soon….
All this aside, my new goals are as follows:
1. In two months, I would like to see more development in the muscles of my left foot and ankle. I have been putting off the foot specific exercises in favor of my shoulder exercises, but now, I think it is time to return to the original plan.
2. Overall better muscle tone across the board. I have been working with Melissa on this, but my schedule and general laziness have severely impaired my progress in this area. I am currently working out about twice per week – NOT ENOUGH. My goal is to do my workout from Melissa at least 3 times per week.
3. Better cardio training. I would like to do elliptical at the gym 30 minutes 3 times per week with actual running happening twice per week. I think this would ease my feet into the longer distances with much less inflammation.
4. More time in my barefoot shoes. My goal is to wear my barefoot shoes for 2 hours each day for 7 days. Then, up the time each week by 30 min per day.
Ok. Time to get to work! See you at the gym 🙂
8/25/10 – Personal Training – Boy is Melissa able to think on her feet!
So, this time Melissa did not get any notice that I would need to adjust my workout for an inflamed shoulder. However, she did not miss a beat!!! She just reworked my exercises to include some small muscles moves for my serratus anterior as well as some of the other small muscles.
It is so frustrating to go back to such simple moves, and it is even more frustrating to have them be difficult!!! I am doing a plank on a hard medicine ball with my back rounded to work the serratus anterior. My abs are really strong, but my serratus anterior is not. So, if I am doing this correctly, it is really challenging.
I am doing Vee Raises with 3 lb weights. So ridiculous! THREE POUNDS! GAAAHHHHH! They are so difficult. Oh well, after this I will be able to lift real weight correctly.
Anyway, it was a fantastic workout, and I look forward to moving past this phase of treatment on my right shoulder.
8/9/10 – New Workout, More Push-Ups!
Yesterday, Melissa totally kicked my butt, again! My quads are feeling much better, but last workout she had me do side lunges. Well, I was so sore over the weekend, that I was unable to do my homework. I only got in one run 🙁
It was also a short time period between seeing Melissa last week and this week due to a trip I’m taking to the ol’ homestead, which gave me fewer opportunities to workout.
Enough with the excuses, already.
Yesterday, Melissa gave me some excellent exercises. Starting with FIFTEEN push-ups! Yes, 15!!! Then we moved onto a curtsey-like lunge, where I lunge back and toward the side holding me up. These work your abductors, and boy can I feel it today! I was worried that when it came time for my left foot to hold me up, it would not be able to. However, the left foot did just fine! I couldn’t really tell a difference between it and the right foot. Hooray!
Next, I did some more squats with a dowel that I bring up from my hips to even with my shoulders out in front as I squat. Not bad. Finally, a little hamstring using the balance exercise ball. I place my ankles on the ball and come into a plank. Then, I roll the ball up to my butt. Once there, I hold and raise one leg with knee bent off the ball. Hold for 30 sec. each side. The left side felt like it would charley horse in the last 10 sec, but the right side felt fine.
Now, rinse and repeat three times.
The last half of the workout was more archers with more weight 🙂 Then, one-arm fly laying on floor with legs at 90 degrees and opposite arm (not doing fly) out to the side palm down to balance. Next, on the balance exercise ball roll down to ball under shoulders in bridge with feet on floor. Using 15lb weights(!) I did the hip/glute exercise from two weeks ago. I love this exercise because it really does a good job of getting at my glutes without hamstring issues. I remain in the bridge on the ball and take my 15lb weights to do the skull crushers and tricep press. This was difficult, but I could do it!!! 15Lbs!!!
Finally, I did some shoulder rehab, while in side plank with abductor leg raises after, still in side plank.
Whew! What a workout. Today, I my hamstrings are a little sore with a small dose of sciatica in the left hamstring. Not too bad. A few slump stretches should help that. I do have a pain in my low back/hip. I am trying to decide if I need to go see Dr. Larry before I leave for home. The problem is that I’m getting on a plane, which will very likely undo anything Dr. Larry does. Hmmm.
Well, kiddos, that’s all for now. Until my next run in a few minutes 🙂
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.
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.
7/26/10 – OUCH!!!
Posted by admin in Reflections on July 26th, 2010
The stride-outs huuuurt! That means they are AWESOME 🙂
For posterity, I am going to detail what’s going on.
Yesterday, my feet, specifically, my left posterior tibial tendon all the way up my calf and my right posterior tibial tendon – not in the foot, but up the calf. Despite this, I insanely agreed to go on a three mile walk through a park. OMG.
We went down to a beach to look at a lighthouse. It was maybe 1/2 mile of downhill and steps. That motion is, I think, part of the eccentric move of my posterior tibial tendon. For those who don’t know, eccentric in this case is the lowering of the foot, toe to heel. When working the muscles that way you can get twice the strength. Conversely, when walking downhill that way, you can get twice the pain.
When we got to the beach, I was in so much pain that I really would have liked a winged monkey to come and carry me back to the parking lot. However, we were half way through the hike, and you can’t quit there – you have to hike out. AAAAAHHHHH!!!!
Needless to say, I was hobbling by the end of the night. When you sit down and rest, those angry muscles just get tight and truly testy.
My wonderful husband gave me a massage that revealed some knarly knots in my calf muscles as well as along the posterior tibial tendon in the left foot. The right foot and leg mostly had the knots in the calf muscle itself. The bottoms of both feet hurt with the left being much higher. I’d say this was a 7.5 out of 10.
Today, I woke up feeling slightly less tight, but still OMG sore. I hobbled around the apartment until time to go, and my absolutely, overwhelmingly awesome husband drove me to work because I don’t think I could have walked there.
I had this delusion that I’d be able to go to the gym and do my workout today, but that was so not in the cards. I am still hobbling.
Due to the run and consequent pain following, I have not done my personal training workout, and I’m supposed to meet Melissa again on Wednesday. I’m thinking I need to rest again tomorrow, but I am really feeling the need to move. Perhaps a swim?
However, this ouch is clearly a sore muscle ouch, not an inflamed ouch. It is getting better much quicker, and I am looking forward to continuing everything by next weekend at the latest.
Perhaps 2 stride-outs next time, rather than 6….
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.