What to do when you are injured?

This is my knee.  Well, it's a picture of what my knee is going through right now.  It will heal, in time, thankfully only a couple of weeks of prescribed activities should get me back up and moving. My sprain happened because of over use, lack of stretching and warming up, and probably improper footwear.  My dog ran into me a couple of times as well, that was not a good feeling.

As soon as I felt the pain and discomfort I went to see my doctor who suggested R.I.C.E. which stands for Rest, Ice, Compress, Elevate.  So rest from running...that hurt, I love to run; apply ice to reduce swelling and pain, later apply heat, that forces me to sit and stay put for long periods of time; compress with a knee brace or bandage to provide support and stability; and of course elevate, again to help reduce the swelling in the area and aid in tissue repair.  I read another variation which is HiRICE, that one includes hydration and ibuprophen.

I have been feeling better following the instructions given by my PCP and hopefully soon I'll start running short easy runs with a modified stride.  This also qualifies me for a shopping trip to pick up new shoes and maybe new compression socks too.

But the question is what to do while you're down with an injury?  Well, injuries in the legs shouldn't stop me from doing something for my core strength and upper body.  I've been trying to stay on top of things with all that because it doesn't take much for me to add a few inches around the middle just because I'm bored and sitting for long periods of time...ugh I can only watch so much TV before I start to go stir crazy.

Today I'm picking up a foam roller.  If you have sore muscles or just to get a good massage through all your muscles I would totally recommend the foam rollers.  Some even come with a CD to show you all the different things you can do or you can just go online and find a variety of exercises.  Either way, this is one piece of equipment you'll not regret buying. Just roll your sore muscles on it for 3-4 minutes at a time and you'll feel like you've been to a massage parlor.  It works wonders.

I've been working on crunches, leg lifts, Pilates exercises, and the elliptical trainer.  As long as it doesn't hurt or upset my knee, I'm good.

Moving forward after I heel completely I need to focus more on strengthening the muscles in my legs, glutes, quads, calves, as much as I do my upper body.  Runners tend to forget that running alone is not nearly enough to maintain good form and be able to run far or fast.  It is extremely important to get and stay strong through strength training exercises, plyometrics, isometrics and cross training over all.  It is just as important to eat well, rest, and pay attention to the changes in the body...if something hurts, have it checked out ASAP. Better to be safe than sorry.

What exercises do you do when you are recovering from an injury?

It has been an interesting experience for me to be injured.

Stay Well,
Terie

Boot Camp Training-Let's do it!

Get Results

Go to Bootcamp!

I realized about 8 years ago that I am not cut out for coordinated training.  I'm not very good with structure. Coordinated training like Step, any LesMills program, Aerobics, etc require someone who can really stick to the counts and the beat of the music, they require a lot of planning and memorization. I do not posses these skills. They make me nervous.  I am more of a freestyle trainer.  I know what your goal is or my goal within the class and I do whatever we need to do to achieve that goal. Sometimes the music leads or motivates me, other times the people in the class give me a boost of energy to change things in a class. In any case, people usually tell me they love my classes and love to keep coming back and that makes me very happy because I know they are meeting their fitness goals for the day and I didn't have to stress about when to start or stop an exercise or if the music breaks down, etc. It's really just me, nothing wrong with those programs if that's your thing.

I started teaching Total Body Conditioning (just another name for a boot camp class) and I was hooked.  Teaching to the military in Cuba was amazing, inspiring, and motivating.  It was great to see them all working hard to beat the other team in the class. I realized this was what I loved to do, outside of some other classes I love to teach, this boot camp class just completely filled me with energy. I think partly because I recalled my real Marine Corps boot camp days. I guess it paid to get in so much trouble because I perfected the art of mountain climbers, burpees, and running to NOT get caught by my Drill Instructors.  It's been over 20 years but trust me, I remember it like it was yesterday.

Now I get to share my discipline and knowledge in the field of health and fitness with others.  I love my job. I am currently teaching at OneLife Fitness in Burke.  ForeverStrong, a class geared towards beginners and the active older adult population. It is a strength class but moves a little slower and it is low impact so no jumping or doing the crazy stuff we do in Boot Camp   It is a great class and so far everyone seems to be happy. If they are not, I hope they'll tell me so I can change whatever isn't working.  I also teach Boot Camp -again, freestyle.  I plan my classes the day before and then just play whatever happens to be on my iPod that I know keeps everyone motivated to keep moving.  It's fun, high energy and we get a great workout early Saturday morning.

At Graves Gym on Fort Belvoir I teach the same Low Impact Strength class and SPINNING.  Another high energy class that really gets me moving.  I love SPIN, it has helped to improve my run time tremendously.  At Graves I get to work mostly with military dependents and active duty members.

Soon I will be working with another company who conducts more specialize and mostly outdoors boot camp classes to large groups, small groups and one-on-one. Custom Fitness Concepts is motivating, fun, and the energy you have to put into your workouts is amazing.  You really do perform above and beyond your expectations. I'm really looking forward to the outdoor workouts and the variety in their training sessions.

If you live in my area I hope to see you in one of my classes soon.  

Stay well,
Terie

No sleep = poor eating habits

When I don't sleep well my eating habits suck!! What is that about? I mean, I know what it is but it can completely destroy a perfectly excellent plan.  When I don't sleep well I am cranky, fatigues, crave carbs like nobody's business and do absolutely nothing unless I have to do something.  I hate it.

Does that ever happen to you?

Sunday we spent time without family, we had an early dinner which made me a little tired. Not that dinner was early but that I just felt tired after dinner.  I realized I needed to get the kids and myself ready for the week or at least for the first day of school after spring break so I decided having a cup of coffee at 5:00 o'clock in the evening would be a great idea, a great way to get a jump start.  HA!!! NOT!!

I'm not sure why I haven't learned this lesson yet.  #1 Coffee never kicks in right away, for me it can take a few hours, particularly if I'm already tired.  #2  I should never drink coffee after 2:00 PM.

I dragged myself home, did what I needed to do still feeling exhausted, went to bed at 8:30 PM and passed out.  Woke up at 1:00 AM and that was the end of my good night sleep.  I can usually function on 5-6 hours of sleep but not when I wake up at 1:00 AM and have already been functioning for a good five hours by the time everyone else wakes up.  I knew this day was going to be hard to handle for me.

I ate everything I shouldn't. I did not give myself the time to take a nap--no real good reason, really. I guess I kept waiting for the morning coffee to kick in and help me feel better or more energized.  Never happened. I was irritable, fatigued, and now I felt bloated from eating so much.... well, whatever, you know--stuff! UGH!!

Let's just say it's a good thing I was home alone.

I pulled myself together and stretched. Went to a fitness training and then came home and went to bed.  No coffee this time.  Energy had to come from within.  I slept great from 9:00 PM to 5:00 AM! YES!!!!

Today will be a better day. I've already started with a good breakfast and feel ready to do some more fitness training and then a nice long run around the lake.  It's going to be a good and productive day.

I think I will have to write some things down to help me remember what NOT to do so that I don't ruin my day trying to fix my current status.

Here are some tips I knew all along and ignored:

When you're tired, REST: never rely on some food or drink to give you energy. If you're rested, it's likely you just need to drink or eat something to refuel.

When you're thirsty, DRINK water: sometimes we're just dehydrated.  Drink your water throughout the day because usually by the time you feel thirsty you are already dehydrated.

When you're hungry, EAT healthy: it's like putting gas in the car. There's no substitute.  Eat fruit, veggies, healthy protein bars, yogurt, granola... the list of healthy snacks goes on.

IF you are easily tempted, GET RID of IT! I realize that I have weaknesses so I make it a point of not buying anything I know I'll eat in a moment of weakness.  I also get rid of left overs or other holiday candies no one needs to continue eating.

Now time for a run. I need it!  Have a fantastic week! I'll see you in class this week :-)

Stay well,
Terie

Exercise routine going stale? Change it up a bit!

Don't be afraid to lift these!

Wondering why your workouts aren't working for you anymore?  It could be because you are in need of change.  More than we realize we become comfortable with our fitness routines. The day-to-day hum -drum, go to gym, participate in a class or jump on the treadmill and carry a conversation at the same time.  But that's not why your paying gym fees, is it?  When you find yourself looking forward to meeting Jane at the gym so you can catch up on the latest 'kidventure' then you are not working hard enough, unless of course you meet after a long, hard workout.

The #1 reason people become discouraged with their physical fitness program is due to a lack of visible results.  No longer losing weight, not seeing a change, not even breaking a sweat.  The best way to avoid getting bored at the gym is to change it up a bit.  Here are some ideas:

1.  Group Exercise:  Personally, I prefer group exercise.  It is the best way to stay motivated and it forces you to be accountable because the instructor and other participants get to know you and look forward to seeing you in class. Just keep in mind that we're not in the thong and leg warmer era--yikes!  Yeah, people still wear those.  Keep it simple, please.

2.  Try a new activity...you know where I'm going with this.  That's right!  Try Spinning or running. Start easy, don't kill yourself but do work hard each time to be better.  Be sure and let the Spin Instructor know you are new so they can help you adjust your bike and give you some pointers before class starts.  Spinning is an excellent cardiovascular class in which you can burn up to 600 calories in a one hour class. Running is great for the body and mind.

3.  Body Building: Lifting weights will not give you pects like a man.  Unless you have an excess amount of testosterone or start taking "special supplements", it is physically impossible.  What you will get is a revved up metabolism, stronger muscles, lean body.  More lean muscle=less fat. Working with the same 8 or 10 pound hand weights will not make much of a dent in your physique so go higher, yes it will be hard, yes you will be sore but you will also work your muscles hard and they will be stronger. TRUST ME!!

4. Pilates: Another favorite of mine.  Pilates focuses on your power house, your core.  The result, stronger abs and back, lean muscle mass, improved flexibility and improved posture. I didn't think I would like it until I started teaching it and realized how much stronger and leaner I became.

5.  Want to stay in the same class?:  Grab heavier weights, extra risers for the step or if you do floor aerobics, you can finish your workout with a weight training routine either in the free-weight room or with machines.

There many reasons why people exercise and many more why they should.  I exercise because I want to live a healthier, happier life, I want to be a good role model for my kids, I want to feel good about myself.   Most important, I don't want high blood pressure and diabetes in my life, it's already in my family.   

Why do you exercise?  

Do you have a question about body building, running, what to eat? Ask away.

Today is the day to change it up a bit.  Have an excellent workout, at the gym! Don't forget your water ;-)

Stay well,

Terie

To detox or not?

Image Source: LiveLighter

To Detox or Not? This is a questions we sometimes ask ourselves and we're never quite sure what the answer is until we read about detoxing and cleansing diets and the reviews, then we run the other way eating a loaf of bread.  OK maybe I eat the loaf of bread, what?!? I love bread, I wont lie.  ANYWAY, I recently had a good friend visiting from out of town and anytime I have company I already know that we are on vacation together and I don't exactly hold back on what I want to eat.  Mainly the ice cream, desserts, and breads they love to pile in front of your face at Italian restaurants.  Warm Italian bread dipped in olive oil...mmmm yum!  Because of all these treats and the fact that I try not to teach many of my classes during my staycation I feel like I put on a few pounds, mostly water of course, right? No?  After she left I realize things weren't fitting right. I felt sluggish, tired, and weak.  The gloomy Virginia weather was really no motivation for me to move either.

So I decided to join another friend who happened to be on day one of the Dr. Oz Detox Cleanse.  It's a three day program in which you drink three shakes a day, lots of water, green tea, and take your vitamins, etc... Three days? I can do three days.  Note, I'm not a huge pusher of long detox programs.  I think our bodies need all food groups, once in a while we over indulge and it doesn't hurt to get things cleaned up and get ourselves on a clean eating routine again.  

Image Source:  Dr. Oz

I bought all my goodies, many of them I already had on hand and started the next day, Tuesday.  Morning tea with lemon was great, morning breakfast shake was good and filling, almost too much.  Lunch time shake, not so great.  It was like drinking a blended salad. It might help if I had a really great blender that could pulverize the ingredients and make everything really smooth but I don't and have no intentions of buying one.  I drank my shake, again it was too much, I only drank 16 oz, barely.  The rest of the day was fine, had another breakfast shake for a mid afternoon snack and then my dinner shake wasn't bad at all.  I slept great, woke feeling energized and ready for the day.  Unfortunately I didn't have enough energy to get a good workout but that's par for the course. It's expected during any detox plan.

Day two.  I started fine but I had to teach two classes again on this day so I had a cup of coffee mid morning, there's no way I'm giving that up. It's the only cup I ever have, one a day.  Again, I felt tired and with little energy to teach my Spin class so I drank a cup of coconut water to help replenish what I lost during the first class.  Then it came time for my lunch shake... again, not appreciating drinking my salad. By mid afternoon I was craving something, not even sure what but I decided instead of blending my food I would just eat it, so I did and that felt much, much better.  By dinner I really just wanted to eat food.  I had of my dinner shake and ate 1/2 the portion of my meal which was baked chicken, spinach salad, a little pasta. I felt satisfied.  

Needless to say, day three will not be taking place.  I did have a shake but I added protein and a yogurt, left out the lemon juice and it was delicious and filling.  I will EAT my midday shake instead of drinking it and I will have a normal dinner.  I'm sure I will continue to lose those extra pounds I've been working on just because I'm staying away from the cheese, crackers, wine, and freshly baked bread.  Not that I wont have those again, but I don't need to have appetizers and wine every night before dinner, I can reserve that for special occasions or the weekend.

Final thoughts on this detox cleanse:  Aside from not appreciating the lunch shake, I feel like it did reset my habits to eating for fuel and not just for pleasure.  I have to be able to maintain a certain level of energy to teach my classes, to run my runs, and to keep up with my kids, and for that I need to eat to fuel my body with all the right foods.  I lost a total of 4 lbs this week and a few inches but let me be clear, it was all water not body fat.  Don't go thinking that you're going to lose a ton of body fat in one week just detoxing.  You will however, feel better, less bloated and less fatigued.  I may not have had the energy to teach two classes in one day, I mean who does, but I felt great otherwise.

Image source:  John Hart Fitness

Thoughts on nutrition:  Moderation is Key.  Measure your food if you must so you know what your portion should look like, eat lots of veggies, and drink lots of water.  Stop looking at the numbers and start eating to fuel your body with good clean food. 

Tiffany at he Gracious Pantry says this and I agree 

"Food is the big ticket to good health. If you eat garbage, your body will show it. If you eat whole, healthy and fresh foods, your body, skin and soul will glow with health that gives you endless energy."  

If you want to read a little more on how to start eating clean, visit the Gracious Pantry for some really great tips.  

Have you tried any detox diets? What are your thoughts and experiences?

Stay Well,

Terie