My client just lent me a book called Fantastic Voyage by Ray Kurzweil and Terry Grossman. It was quite an odd yet interesting book about the science behind “radical life extension”- the point being extending your life long now so you can make it to the point where technology can assist us to live forever. Personally, I don’t know if I would WANT to live forever?! But, I read the book focusing on their recommendations of what promotes an outstanding level of health for the present
Check this link out for their “Short Guide to a Long Life.”
I started this post not intended as a book review, but because on one of the last pages of the book, I came across something that struck me and I wanted to pass it along.
Lately- well, probably often- I struggle with time management. And in less than two weeks I will be starting my graduate program, as well as working a lot, as well as preparing for my upcoming fitness domination (tee hee, this is how I get pumped up), etc etc…And I wonder how I will be able to work so much, work out so much, have a full load as a grad student, plus be happy, joyful, sane, and potentially spontaneous.
So when I came across this item, it made me think. This is not an exercise I have done before. But seems very practical and helpful! The suggestion comes in Chapter 23 on “Stress and Balance.” The authors state “We can always find reasons to feel stressed, but the predominant source of stress in our lives is internally generated…It is an oversimplification to say that stress is bad for you. In many circumstances, certain forms of stress can be very damaging to one’s health.” They offer certain suggestions to reduce stress and promote balance in one’s life, one of which is good time management.
Without further ado, ladies and gents, here is their piece on time management: “How you spend your time reflects your priorities. As an exercise, write down your priorities in terms of work, family, friends, exercise, sports, relaxation, and so on. Then, for the following week, write down how you actually spend your time. How does your time management reflect an optimal and comfortable balance between work, family/friends, and self? With all the pressures of modern life, it is easy for your allocation of time to stray substantially from what you desire, and also from what is healthy. If you find a discrepancy, consider how you would prefer your time be spent, then develop a strategy for making the change. It’s often not possible to make significant changes overnight After all, you have responsibilities and obligations that cannot just be dropped. But with a well-thought-out plan, most people have a greater ability to control their destiny, not to mention their daily schedule, than they realize….Also, leave time free for problems and opportunities that arise. An overscheduled life does not leave time for spontaneity…”
Good stuff, eh? It makes me reflect- what is the discrepancy between what I would assert are my valued proportions for my activities versus my actual time spent? How am I doing now? And how will I do when grad school hits (T minus 13 days)? We will soon see Hopefully you also found this good fodder for self-analysis.
I have been on the go lately, but feeling pretty good. I am still adapting to my new life, and this book I got called My Miracle Manifestation Manual by Jacquelyn Aldana has been helping me!
It guarantees “substantial improvement in your sense of well-being after faithfully doing your 15-Minute Miracle in writing for at least 21 out of 30 days.” Cute, isn’t it? So far, I have diligently filled it out on 7 of the last 8 days- and have already had some positive results It’s a workbook where you fill in the blank, and it actually has 63+ days to fill out, so I’m eager to see where I am after 21, 30, or 60 days…The language is COMPLETELY over the top, but I seriously LOVE it. It is just SO over the top, that it brings a smile to my face. Each day, you fill out: (mind you, I am typing the basics from the printed workbook, so the workbook is a bit more comprehensive, but you get the idea)
Clean your slate: Today, _______, is a clean slate for me to enjoy.
Claim your POWER: As long as I can CHOOSE my thoughts, I can CHOOSE what I attract and create in my life.
Create a clear intention: Starting today, my ongoing intention is to find _______ ways to ____.
1. Appreciate what you already have: As you acknowledge your blessings, Life brings even more for you to appreciate.
______________________________
______________________________
______________________________
2. Choose how you love to feel: I love it when I feel __. When I feel this way, _______which makes it easier for me to _________.
3. Play wildly in your imagination and picture yourself living the “Life of Your Dreams” as though it were already so:
______________________________
______________________________
_____________________________
Describe how you fe-e-e-el as you re-read this step. I now feel ______.
4. Hire your Higher Power: I now invite assistance from the Loving Power that dwells within me and All Life Everywhere. Dear ______ and ALL who walk with me in Love and Light, Thank You for Your perfect guidance, unconditional love, and ongoing support. If it is in the highest good for me and All Life Everywhere, please divinely orchestrate the following in just the perfect time. (Please list your requests below)
_______________________
_______________________
________________________
I completely ________ all worries, doubts, and fears to You, ___________. As I trust You to take care of the details, everything naturally falls into place for me with amazing ease.
5. Let go of anything negative: I am now ready to ___________ and let go of _________ plus ALL issues (both known and unknown) that prevent me from living my best life now. This act of releasing enables me to ___________.
6. As your Wonderful Wisdom Within for wise advice: Dear ____, Please make it easier for me to move forward in my life by providing wise advice as I ask the following question:
______________________
Write down the answers you receive here:
_____________________________
_____________________________
___________________________
To greatly increase the benefits of doing this step, write down a tentative date when you plan to take action.
7. Be kind to yourself first: As a special treat today, I give myself permission to ___________.
Then be kind to others: My special way of being kind to someone else today is to _________.
Accept Life’s gifts: With enormous gratitude, I now agree to ____ these and even greater gifts in just the perfect time in delightful ways that bless and benefit All Life Everywhere.
Signed the Magnificent __________ Date _______
Declare with conviction: “I am an ‘Irresistible Magnet for Love, Money, Miracles, and More.’ It’s just the story of my life!”
Listen as Life exclaims: “You’re RIGHT, Magnificent One! Let me show you more evidence of how RIGHT you are!”
Ahhh…so over the top yet totally positive and DELIGHTFUL and AMAZING right?!?! I just love all the enthusiastic language…So that is what I have been working on (almost) daily. Each entry takes me about 30 minutes. They say it can only take 15 minutes, but I think that’s only if you fill out steps 1-3 and sign it (the “bare bones”). I have been filling out ALL the steps and signing…It’s been helpful.
In other news, let’s talk about nutrition on the GO. Because, as I recounted in an earlier post, I have not been spending as much time at home, so it has been a bit more a struggle to eat healthy foods that I would prefer, as sometimes I am not compelled to pack my food for ALL DAY in a cooler, as it seems the freezer pack seems to be melted by afternoon-ish so foods don’t seem so fresh. I just ran out of my Jay Robb protein packets, and now I need to re-up!!! The peeps at Jay Robb were really awesome and sent me a whole package of different protein powders for me to try!!! In fact, they delighted me with a few different protein bars (dangerously delicious, um I may or may not have eaten more than the recommended serving….) and a cool bag that I ROCKED for all of a few days until it broke (sad, but it inspired me to make my OWN bag off of Zazzle, so now I rock my own Freestyle Fitness Addiction bag, woo ha ha), and the protein powders lasted me a WHILE! They sent me an assortment of flavors of brown rice, egg white, and whey protein powders.
I must say that I had never had brown rice protein powders, and they were all pretty grody in terms of taste/texture. Maybe because I am so used to whey, but it just seemed really gritty. The egg white protein powders were very palatable, similar to whey. My favorites, though, were the whey protein powders. All the powders were SO convenient, as I would leave a few packets in my car, and once I was done sweating my ass off in boxing or kickboxing, and my muscles need that fast-acting nourishment, bam, I would pour a packet into my shaker bottle and consume a tasty and healthy protein drink of approximately 24 grams of protein, 1 g carb, and 0 g fat! Nice stats, eh? And they are free of artificial sweeteners, gluten free, and from grass-fed cows- niiiceee! Also, they come in very unique flavors like PINA COLADA! I’m all over that, son. I need to go to the Vitamin Shoppe and buy some more!
I have an exciting nutritional experiment I will embark on in a few days…will keep you posted!
That’s all for now, kiddies.
What do you think of the idea of “My Miracle Manifestation Manual”? What has helped you in transitional periods for you?
Do you like brown rice protein or egg white protein? Jay Robb protein?
I am so honored to be a new contributor at BodySport.com! It is an awesome site that is a resource for figure, fitness, and bikini competitors. They have tons of articles, forums, and even a podcast!!
I wrote an article called “Reach Your Goals With Your Own Vision Board.” It starts:
“This shift in mental posture aligns you more precisely with your goals. Once you decide that something is a priority, you give it tremendous emotional intensity, and by continually focusing on it, any resource that supports its attainment will eventually become clear.”~Tony Robbins, best-selling motivational author and speaker
“All that we are is the result of what we have thought. The mind is everything. What we think we become” ~Buddha 562-483 B.C.
Many women as they struggle to reach their physique goals encounter obstacles to sabotage their efforts at every corner. If you are serious about achieving your fitness goals, one thing you can do to get an advantage is to create a vision board. A vision board is a collage of images and/or words that are assembled to represent your deepest goals and dreams. The purpose of the vision board is to constantly keep your goals in mind, thereby activating the Law of Attraction and attracting the goals you desire so that the images turn from 2-D into a reality you manifest.
The vision board provides the bridge from imagination to reality. You are creating a tangible representation of your thoughts into something you can see and touch. This is a powerful step in manifesting your goals. When you see your board again and again, by placing it in a location conspicuous for you, you are constantly affirming and projecting your desires, which takes it a step further. Your mind is a magnet that draws closer the things you think about. This is the basic tenet of the Law of Attraction. You attract into your life anything that you give attention to, whether it is positive or negative. By focusing on your goals you draw them closer and closer, and you will find that people and circumstances arise that will assist you in achieving your goals. Part of the science behind the phenomenon is the brain’s Reticular Activating System, which filters through the endless data input and decides which messages receive top priority. By consciously focusing on your goals, your brain is given the task to become aware of related matters and needed resources with which to realize your goals.
I haven’t posted as much as I would like…where have I heard that before? ;P
Last weekend my schedule was FULL! All day Friday, Saturday, and Sunday was the certification as Holistic Lifestyle Coach through the CHEK Institute. Wow, it was pretty intense! It was an hour and a half commute each way, and the in-house training was all day Friday, Saturday, and Sunday, so I literally had no time…just enough to get home and pass out and get up early and start again.
I am now allowed to use this logo!
The workshop content was…interesting. Prior to the workshop, I knew the content would be…different than my way of thinking. I had read the textbook and other materials by Paul Chek. I was kind of skeptical, but was curious inside as to how much “brainwashing” I would be susceptible to in one weekend. Turns out, they did a pretty good job.
All though I am not a gluten-avoidant-nazi nor do I ONLY ever drink the triple-gadoople filtered water out of a glass bottle manufactured in an airtight facility filled with only pure air and 50 miles removed from any electrical wave…
BUT here are some things I am experimenting with: (note, I did not say I will do this FOREVER, but here are the things the workshop inspired me to change at the moment)
Organic foods (read = spending all my money at Whole Paycheck)
No caffeine (GASP! I AM REMOVING THE ESPRESSO IV DRIP!)
More sleep (even though I hate waking up past 6 or so, I am forcing myself to allow myself to sleep in…)
Less processed foods (I still love my protein powders, but will focus more on whole foods)
Less microwaves (arg, sacrificing convenience for health…I guess)
Switching to organic products (I just bought “natural” toothpaste, floss, and mouthwash. Now my bf and I will not only be eating two different kinds of foods, but will have two different sets of toiletries!! He remarks- what will be next?)
Focusing on gluten free foods (although I don’t normally eat gluten, I may consume trace amounts. I went out my way today to buy gluten free oatmeal)
Eating more probiotics, live, cleansing food like raw saurkrout, kefir, fiber, veggies, etc…
Just being more aware of cortisol and stress
Being more aware of environmental toxins
What else…I think that’s it for now. But that sounds like a lot!
And what has the result been…? I got SICK!! I haven’t worked out in 4 days! Tuesday, Wednesday, and Thursday I tried to stay in the house as much as possible and REST. I have not gone to the gym….And I have not had the energy to do anything!
Today, I am still resting and feel sick, but feel a little better. It actually has been nice to allow myself to relax and give my body and mind a break.
And that’s what’s been going on with me!
It’s a gorgeous day out! Maybe I’ll sit out for some Vitamin D
Are you constantly frustrated? Disappointed? Overwhelmed? Stressed? Are you ready to change these “negative emotions” into useful tools to create a more rewarding life? It’s all in your mind. You must consider your emotions ACTION SIGNALS, and use the action signals to…take action!! Tony Robbins’ Get The Edge, Day 5: The Power of Emotions is a phenomenal audio CD I have listened to obsessively and finally I have stopped listening to it! But I wanted to share with you the amazing messages he relayed. Maybe they will not resonate with you as much as they did with me, because you are not listening to his voice, or you are at a different stage in your life than I was and therefore the messages are not as relevant to you…but as someone who cares about her readers, I am delighted to pass along to you something I found extremely powerful and useful.
Wow. Okay. I have been wanting to share this with you for a long time, and finally got around to it. This audio CD is INCREDIBLE. My bf has a million audio CD’s and I thought they were totally wacky. Err for dummies. How about you pick up a BOOK?!!? But then…I turned to the other side. One day, I decided to thrown some in the CD player in the car because I was sick of my music and sick of the radio. It was so productive! And luckily some of his CD’s were very powerful!!! When I listened to Tony Robbins’ Power of Emotions CD, it literally was played over. And over. And over. And over. And over. And over. And over. And over. For what was it?….Two months? Yeah, it’s kind of ridiculous. But I was going through a rough time and really needed the message. As someone who sometimes lets emotions get the best of me, I really found this CD relevant and empowering. Tony Robbins is a best-selling author and a hugely popular motivational speaker for a reason! Really, one of the only motivational speakers of our modern times! He talks about a lot of stuff in the CD, but here are the main points.
We determine our reality. Wecreate our reality. By the meanings that we attach to experiences in life. How we feel at any moment in time is really the result of the meaning we ascribe to an experience, not any inherent scientific quality of an event.
Every emotion serves us, as long as it moves us forward, not backwards. An emotion is not “wrong.” We shouldn’t avoid emotions. When we feel an emotion, we must use this emotion to help us, by following these 6 steps.
1. Identify the emotion/signal- what does this emotion really mean? E.g. are you truly destroyed, or are you just uncomfortable?
2. Appreciate the message the emotion is offering us. E.g I need to change my state of fear. This is a valuable emotion. This means I may need to prepare! That’s a useful message!
3. Get incredibly curious. E.g. What can I learn from this? How can I use this to make my life better? Do I need to change my perception? Or procedure? How do I want to feel? What do I need to do to achieve that?
4. Get confident by remembering that I’ve worked this out in the past.
5. Get certain I can handle this in the future by rehearsing how to use this emotion as a tool of empowerment. E.g. playing out different scenarios so that you know you have multiple ways to deal with this emotion in a positive way.
6. Take action. Do something right away to make the changes that you need to! E.g. don’t let the emotions repeat and stack on top of one another. Use the emotions and make a change!
All emotions, even negative emotions, are ACTION SIGNALS. If you experience something negative, they are like weeds in a garden- pick them out! Don’t be all proud of being so good at picking out weeds, though! Instead, grow huge and deep roots of positive emotions!!!
Practice these 10 emotions everyday and notice you don’t need to use the negative emotions as “action signals” as much!
Love and Warmth
Appreciation and gratitude
Curiosity
Excitement and passion
Determination
Flexibility
Confidence
Cheerfulness
Health
Contribution
What do you think of his take?
Has there been any book or audio CD or speaker or anything that has really resonated with you? Anything that really inspires you? I love inspiration so please share!
These are a few of my favorite vids that I thought I would pass along. These videos truly demonstrate the amazing capabilities of our bodies and nothing else BUT our own bodies! No wonder I love bodyweight training!!
Video above: Urban ninja. This is some parkour ish that astounds and impresses me with the degree of precision and agility required for these moves!!
Video above: Amazing b-girl power- my love!! With my background in gymnastics, whenever I break I naturally gravitated toward power moves. Many females cannot do ANY power moves, so please understand these are some of the best in the world! Very inspirational for me.
Video Above: Fitness routine with hip hop steez! This gal can dance. If/when I do fitness, I’ll add some true breaking and hip hop to blow their minds!!!
Weight loss is complicated, and it’s not complicated. Yes, it is energy in versus energy out- but if it was as easy as that, why do so many of us still struggle to lose weight?
I think one of the main reasons that people have difficulty in achieving their health and fitness goals is not ignorance. Everyone KNOWS stuffing their face with cookies is counterproductive to losing weight, everyone KNOWS that going out and exercising is excellent in improving his/her level of fitness….yet…people fall into their unhealthy habits time and time again. Why?
They are not putting LIFESTYLE first. How fulfilled do you feel by your relationships? How well do you take care of yourself? Do you make sure you are getting enough sleep for yourself every night? Do you make sure you drink enough water? Do you make sure you are not saturated with stress? Do you love your life? Do you appreciate your friends, family, and/or significant other?
A fit and healthy person needs incredible energy, dedication, vitality, positivity, and discipline to make it into the gym, make healthy nutritional choices, recover, and dexterously handle all of the other demands of life. I guarantee that emotional eating, stress, getting drunk, exhaustion, and other factors will always be the sabotager of health goals. Cultivating a healthy lifestyle full of love, passion, joy, and gratitude are the pre-requisites to fitness.
It’s only when THESE needs are filled that the need to overindulge or distract yourself with food, drugs, and/or other vices are mitigated. Clearly, weight loss is not a merely physiological effort. Lifestyle and psychology are critical components in achieving your fitness goals.
Behavioral change and cognitive change need to be coupled. You won’t be able to stop binging, for example, (behavioral change) if you cannot change your mindset and/or coping strategies (cognitive change or reframing).
Most people regain the weight that they lose because they don’t create in their mind a long-lasting change in how they prioritize their health and fitness. They may try a gimmick, cut out some certain foods for a while, or try to get into the gym and do some cardio (which I will address in another post), but they are not changing their cognitive framework for the long term. They are looking for a quick fix, or they feel they are not indulging in the activities or foods that bring them “joy.” Instead of reframing their healthy choices as TREATS to themselves, they perceive their healthy choices as deprivation…so they set themselves up for failure.
If you THINK that losing weight is impossible and too hard and terrible and depriving, then it will be. The voices of innumerable experts on methods of elevating one’s self come to mind – The Law of Attraction, The Secret, Napoleon Hill, Tony Robbins, Wayne Dyer, Esther and Jerry Hicks, and so forth. Their messages all boil down to one principle: Whatever you think, so it shall be.
Long-lasting weight loss is not achievable through a pill, a cleanser, a drink, a bodywrap, colonic, diet trend, or with a couple of hours of exercise. Being healthy results from the culmination of various factors including fulfilling relationships, feeling driven by a purpose or passion in life, moderate food choices, consistent exercise, and more. It’s not all about finding the right workout, the right trainer, the diet. It’s about the right mindset.
Again, foot and exercise are important in weight loss. But without a positive, persistent attitude and mindset for success, you won’t get anywhere. If we put ourselves in a state of determination, making the physical choices becomes much easier. The physical is just one small part of the equation. We need to recognize that fitness goals are highly influenced by a complex and multi-dimensional constellation of emotional and psychological variables.
The moment you take responsibility for your circumstances, your thoughts, your actions is the moment you start creating for yourself a better life. Don’t victimize yourself because you’re overweight. No one got you into that condition except yourself. Don’t berate yourself or get yourself down because you’re overweight. Forgive yourself and uplift yourself. Change your mindset and realize that you have the power to change NOW! You have all the power in the world to change your state for the better, so start working toward your healthier YOU and a body you feel great about NOW.
A little photo inspiration of a few of my favorite figure competitors, the magnificent Valerie Waugaman and Diana Chaloux, below:
Week 2 (the first official week of stabilization/rehab training) is done. I did all my specified shoulder, foot, and knee exercises, stretches, etc. I got my massage for this cycle (omg soo soo good…can be on that massage table for.ever.).
Where I did not follow the program exactly was: I again was not as diligent with daily icing. And I did not take a spin class. Because my shoulder was hurting, I didn’t want to brace myself against the bike the whole time, especially if standing, so I didn’t take a spin class. I will probably make it up later on during the program. There, I said it.
Yesterday I felt twinges of feeling sorry for myself, despair, resentment, etc for not being able to participate in the activities I love and being around some fabulously fit people. Today I am manifesting a much more positive day by empowering myself instead of victimizing myself. I am listening to Tony Robbins non-stop and reminding myself to use the power of my emotions as action signals and ask myself “How would I rather feel?” and change my perceptions and my procedures to make it happen.
By committing to staying positive and motivated rather than succumbing to despair even if things don’t go my way is the key to my rehab and the key to success. This is what I must do if I wanna rock the stage. Which I do. B-girl fun-ness here I come. Figure stage here I come…you inch closer as the weeks get scratched off. 2 down, 11 more to go…
I was thinking…this injury stuff has been getting really old. I KNOW I can do acrobatics, amazing things, and be capable of so much more. Other trainers (inadvertently) tempt me, when they recount their fun tumbling practice, or do kettlebell snatches, or when I see my peers on stage…and I KNOW I can do these things. Yet I have a million and one excuses. Legitimate excuses e.g. injuries. But. Excuses none the less. I have been telling Caleb I will go to gymnastics when I am ready to go back. I have not gone yet. I have told the girls in my crew that I’ll be back. That was almost a year and a half ago. I told the trainers at my work that I can break it down. They have yet to see me bust. I have a ton of coordination and natural strength and power, so I would rock the shit out of some kettlebells. If I could pick them up without irritating a current injury. I am a jumper, skipper, sprinter, power athlete. Yet I have yet to do plyos. Why? Why? WHY? Because I don’t allow myself to recover before I push myself. I get excited, overzealous…bored by rehab…and when I start to feel better, I go 0 to 100 and end up skidding into the sides and the mechanisms start to smoke and catch fire.
The key is developing patience, and following the type of program I design for my clients yet don’t follow enough for myself. But screw this. It’s time to suck it up and slow it down and truly heal, or else I will NEVER get better…its always a few weeks more…a few weeks longer…repeat, repeat…It’s over. Time is done. Time to get well. Time to return to all my activities I love. Time to shine. Time to get back on stage to break. Time to win a figure competition. Time to demonstrate my level of bad-ass-dom. Seriously. You won’t be able to mess with me. Try me.
To do this, I have designed a rehab program that specifically addresses my shoulder (undiagnosed), foot (plantar fasciitis), and knee (post-ACL reconstruction, meniscectomy, synovitis), and includes:
REST
corrective flexibility
accelerated recovery methods
structured progression from
stability
strength
power to
full return to sports
specific exercise prescription
supplements and nutrition
psychological factors
doing things I don’t normally do, such as take group exercise class, or yoga
For this to be a success, not only did I have to do significant research to strategize the best program, but I need to FOLLOW this. By posting this online, as well, I will be held accountable.
Week 1: REST: Start Date: Saturday, 1/16/10
To decrease inflammation and accelerate recovery
Traumeel gel x2/day
Arnica tablets x2/day
Ibuprofin x3/day
Daily Ice Bath x1/day
Flameout – x1/serving a day
Wellness Visualization x1/day
Stationary bike only (to take impact/weight off of my foot)
Week 2: Stabilization
Focus: correct muscular imbalances; prevent tissue overload by preparing muscles, tendons, ligaments, and joints or the upcoming imposed demands of training
Recovery:
Ice Bath 3x/week
Massage x1 this (stabilization) cycle
Flameout – x1/serving a day
Wellness Visualization x1/day
Shoulder: M & Th
Lower intensity, 15-25 reps, 2 sets, very slowly
Isometric external and internal rotation against a wall
SL Bodyweight Lateral raise, front raise, rear delt raise
SL Bodyweight 90 degree external rotation
SB Band lat pull/swimmers
Cable row standing on upside down BOSU
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone T’s on SB
SMR (foam roll): roll w/tennis ball around posterior deltoid
SMR (foam roll): Roll bottom of foot w/tennis ball
Stretch: bent and straight leg calf/achilles stretch, stretch the bottom of foot, belt stretch
Knee: T & F
Lower intensity, 15-20 reps, 2-3 sets
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Glute medius leg lifts
SMR (foam roll): quads, IT band, adductors, piriformis, calves
Stretch: quads, hip flexors, piriformis, adductors
Cardio: Try weight bearing cardio (no jogging) this week
Class: Dave’s spin class Mon 5:30 or 6:30 PM
Week 3: Stabilization
Repeat last week’s recovery methods
Shoulder:
Lower intensity, 15-25 reps, 2 sets, very slowly
SL DB Lateral raise, front raise, rear delt raise
SL DB 90 degree external rotation
Cable external and internal rotation
Cable lat pull/swimmers on BOSU
Cable row on BOSU
Plate halos on BOSU (10 lb)
Prone cobra on BOSU
DB retractions on SB
DB protractions on SB
Band pull aparts on SL
Prone Y’s on SB
SMR/stretch
Foot: same as last week
SMR/stretch
Knee: increase reps
Upside down BOSU multi-planar prisoner squats
Upside down BOSU SL multi-planar reach
Upside down BOSU SL RDL
Airex balance
SB ham curl
SL bridge
Tube walking
SMR/stretch
Cardio: Try jogging 15 min a day, 3 x wk
Week 4: Stabilization
Repeat last week’s recovery methods
Shoulder:
Increased loads, 15-25 reps, 2-3 sets, very slowly
DB Lateral raise, front raise, rear delt raise on BOSU
DB 90 degree external rotation on BOSU
JC Band external and internal rotation
JC Band lat pull/swimmers
JC Band row
Prone cobra on SB
KB halos standing on BOSU
SB plank
SMR/stretch
Foot: same as last week
Knee: increase load
Cardio: Try jogging 20 min a day, 3 x wk
Class: 1 Pilates mini-ball class 10:30 AM Tues or Thurs
Week 5: Stabilization
Repeat last week’s recovery methods
Shoulder:
SL DB Cuban Press
SL DB Lateral raise, front raise, rear delt raise
JC Band external and internal rotation
SL JC Band lat pull down
SB DB retractions + row
SB push ups
SMR/stretch
Foot: same as last week
Knee: increase reps
Cardio: Try jogging 25 min a day, 3 x wk
Class: 1 Yoga for the Inflexible class 6:30 PM Mon or Wed
I had written out the rest of my program for Weeks 6-13, but Omar encouraged me to wait on this because things may change. So, know that I have it all written out..but will post it later when it’s “real.” As a general overview, Weeks 6-9 will be Strength phase, focusing on increasing the load-bearing capabilities of muscles, tendons, ligaments, and joints, and Weeks 10-13 will be Power phase, focusing on increasing the rate of force production.
I prepare this program with the end in mind:
WEEK 14
MINDFUL EXPERIMENTATION WITH BREAKING, GYMNASTICS, BOXING, ROCK-CLIMBING, KETTLEBELLS, FLIPPING TIRES, FIGURE PREP, OR ANY DAMN THING ELSE I LOVE AND MISS…I can’t wait! Actually, I can. I must. Slow is fast and fast is slow, right? If I exercise my patience, I should be here- stable, strong, and powerful- at 14 weeks. If I don’t, I can only imagine how much longer the road of injury stretches before me. The time is now. Your support/feedback/comments are greatly appreciated.
Unknown pain in the bottom right lateral side of my foot. Begone. Thou (literally) art my spur. Plantar fasciitis, are thou? Hopefully not a stress fracture? Perhaps more benign.
Timeline:
Wed 1/6/10: 40 min jog in the morning, 40 min stepmill in the afternoon.
Thurs: worked alll day, on my feet for over 12 hours. Feet were extremely tight and sore.
Friday: tried to jog/do cardio. hurt. hurt to walk.
Saturday: tried to do cardio. hurt to walk. iced.
Sunday: did not attempt to go to the gym, though my mind screamed. tried to stay off my feet. iced.
Monday: did not attempt to go to the gym, though my mind screamed. tried to stay off my feet. iced.
Tuesday: will not attempt to go to the gym Will be on my feet all day tomorrow working.
Injury checklist: Right foot, left shoulder, right knee.
I want to feel bitter, angry, frustrated, disappointed, defeated, and give up, stop caring, stop working out, stop trying. I feel my mind scanning, searching for answers, the meaning behind these challenges. I just want to MOVE, to be a kinetic frenetic bubbling, flame-ripping, torrent through the gym, through wood-chipped trails, across grassy fields, hopping and skipping and striding from landscape to landscape. But my foot hurts. Not to mention the other things.
No. I get stronger from each challenge. My mind grows more resolute every time I test it with resistance. I learn to control myself more, be at peace with myself even when scenes crumble around me. I control the meanings I attach to things. Will I let this tear me down? Will I just collapse and fall in an ocean of tears? Or will I reinforce the quality that I am a positive person, and still be postitive? I will. I will learn what the universe is offering me. This is an opportunity to grow. I will demonstrate my expertise and challenge my CREATIVITY by working around my injuries!
These are some of my all-time favorite quotes that I would love to share, that are helping me:
It’s not whether you get knocked down; it’s whether you get up. ~Vince Lombardi
My life tomorrow will be the result of my attitudes and the choices I make today. ~Anonymous
We are continually faced by great opportunities brilliantly disguised as insoluble problems. ~Anonymous
Strength does not come from physical capacity. It comes from an indomitable will. ~Mahatma Gandhi
Patience, persistence and perspiration make an unbeatable combination for success ~Napoleon Hill
Opportunity often comes in disguised in the form of misfortune, or temporary defeat. ~Napoleon Hill
A positive mental attitude is an irresistible force that knows no such thing as an immovable body ~Napoleon Hill
I am, indeed, a king, because I know how to rule myself. ~Pietro Aretino
He who controls others may be powerful, but he who has mastered himself is mightier still. ~Lao-tzu
I am a certified personal trainer, avid fitness enthusiast, and creator of Freestyle Fitness Addiction. Come visit frequently, as I add articles, video clips, and personal blog posts related to building strength, power, and stability in fun, outside-of-the-box ways; nutrition; inspiration; injury prevention and rehab; figure and fitness; local attractions; random ruminations, and daily personal life. When not driven by my fitness addiction, some of my favorite things include being a badass with my hoodie up, sparkles, and kittens.
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Will be on my feet all day tomorrow working.
