20 Knees to Elbows
Monday, August 31, 2009
20 Knees to Elbows
Sunday, August 30, 2009
Saturday, August 29, 2009
Friday, August 28, 2009
- Pig Lickers (chocolate-covered crisp-fried bacon)
- Deep Fried Norwegian Banana Split (banana wrapped in lefse, deep fried and topped with ice cream, chocolate, pineapple and strawberries)
- Tater tot hot dish on-a-stick with cream of mushroom dipping sauce
- FRIED: twinkie, snickers!
Thursday, August 27, 2009
Even then, if you can't participate in your sport or activity of choice there are a lot of things that you can do till your healed up! Just be SURE and get permission from your doctor or physical therapist before you do anything and always take it slow so you don't re-injure or aggravate your already sore condition! Here are some ideas to keep you on the up and up and fit while injured!
- Walking: Walking is a grossly underestimated fitness activity!! You can burn a lot of calories and keep those pound at bay by walking. In many cases, walking can be therapeutic for injuries, not just a means to keep moving.
- Swimming or water jogging: You can keep your endurance, strength and cardio-vascular fitness in top shape by taking a dip in the pool. It works the whole body with little to no strain, resistance or impact making it perfect for injury recovery. Just remember, no matter what you're doing, if you experience pain, stop.
- Massage: Massage can help stretch muscles that can not conventionally be stretched, breakdown scar tissue, reduce pain and increase circulation! There are some injuries that should NOT be massaged though, check them out here or speak to your doctor regarding your situation.
- Biking: This is also low impact and can help in keeping you active while you heal. For myself, since my injury was knee related, this was especially good to rotate the joint without impact. I feel in love with spin during my injury. Cross training is an excellent way to excel at your sport anyway! You will be way ahead when you come back full strength!
- Stretching: Light, gentle stretching can aid in recovery. Static stretching is where you place the body or part of the body you are stretching into position. Passive stretching is where a device is used or another person assists you in further stretching the muscles. Stretch carefully and always clear it with your doctor!
- Attitude!! Stay positive, follow your routine and listen to your body...injuries do not have to, nor will they last forever!! Be diligent with your Dr.'s orders and take your recovery one step at a time.
Wednesday, August 26, 2009
Still, I went to Physical Therapy, iced nightly and did all I was supposed to for my knee to heal! What I was to avoid was falling on it. I can handle that!! Unless I have other girls chasing me, hitting me and basically trying to kill me while going directly through them. Ah, the beauty of full contact sports.
True to what has been the theme of much of my blog, I am a running lover at heart. So playing a full contact sport for me, or a team sport in general was a new experience almost daily for my career in MNRG. For me the idea of an injury bigger than a pulled muscle or shin splints was entirely new. Other than sprained ankles and other miscellaneous twists and pulls, I had never suffered an injury that prevented me from playing whenever I chose.
When I sprained my MCL, I couldn't walk or go up stairs, let alone play. It took me at least 8 weeks of Physical Therapy to feel really up to par and even then, I didn't get the green light to start running. So, being a very active person how did I cope with the injury and my down time? And how does anyone stay safely active and fit when injured? Read on fit girls!
To begin: always Never try to "work through" the pain of a sports injury. Stop playing or exercising when you feel pain. Playing or exercising more only causes more harm. Some injuries should be seen by a doctor right away. Others you can treat yourself.
Call a doctor when:
- The injury causes severe pain, swelling, or numbness
- You can't put any weight on the area
- An old injury hurts or aches
- An old injury swells
- The joint doesn't feel normal or feels unstable.
If you don't have any of these signs, it may be safe to treat the injury at home. If the pain or other symptoms get worse, you should call your doctor. Use the RICE (Rest, Ice, Compression, and Elevation) method to relieve pain, reduce swelling, and speed healing. Follow these four steps right after the injury occurs and do so for at least 48 hours:
- Rest. Reduce your regular activities. If you've injured your foot, ankle, or knee, take weight off of it. A crutch can help. If your right foot or ankle is injured, use the crutch on the left side. If your left foot or ankle is injured, use the crutch on the right side.
- Ice. Put an ice pack to the injured area for 20 minutes, four to eight times a day. You can use a cold pack or ice bag. You can also use a plastic bag filled with crushed ice and wrapped in a towel. Take the ice off after 20 minutes to avoid cold injury.
- Compression. Put even pressure (compression) on the injured area to help reduce swelling. You can use an elastic wrap, special boot, air cast, or splint. Ask your doctor which one is best for your injury.
- Elevation. Put the injured area on a pillow, at a level above your heart, to help reduce swelling. NIAMS.com
Tuesday, August 25, 2009
- Working out makes me nicer to people.
- It is good for my soul to exercise.
- I am called to take care of this, the only body I am given.
- It keeps my arteries clean and clear!
- It keeps my heart strong so I can live longer.
- I can fit in my skinny jeans...again and again!
- If my body ain't happy, my mind and soul ain't happy, then no one's happy.
- I love the pretty clothes for every activity!
- I can run away from bad situations and not even get tired.
- I love doing it, it is part of who I am...
Pretty Poison: Catch Me (I'm Falling) Check the Keytars in the video!
Young MC: Bust a Move
The Jets: Rocket 2 U
Lisa Lisa & Cult Jam: Head to Toe
Black Box: Everybody Everybody
Snap: The Power
Soul II Soul: Back to life
When in Rome: The Promise
Monday, August 24, 2009
Sunday, August 23, 2009
Saturday, August 22, 2009
Friday, August 21, 2009
Hailed by the Wall Street Journal and featured twice in six months in cover stories in Runner’s World magazine, FIRST’s unique training philosophy makes running easier and more accessible, limits overtraining and burnout, and substantially cuts the risk of injury, while producing faster race times.
The key feature is the "3 plus 2" program, which each week consists of:
-3 quality runs, including track repeats, the tempo run, and the long run, which are designed to work together to improve endurance, lactate-threshold running pace, and leg speed
-2 aerobic cross-training workouts, such as swimming, rowing, or pedaling a stationary bike, which are designed to improve endurance while helping to avoid burnout
With detailed training plans for 5K, 10K, half marathon, and marathon, plus tips for goal-setting, rest, recovery, injury rehab and prevention, strength training, and nutrition, this program will change the way runners think about and train for competitive races.
Lifestyle Change= Modifying or eliminating long-held habits of eating or physical activity and maintaining the new habits over months and years.
- Obesity costs the U.S. economy more than tobacco or alcohol, about $117 billion per year.
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- Restricting calories during weight loss lowers metabolism because the body becomes more efficient, requiring fewer calories to perform the necessary daily functions for survival. Consequently, this can slow (but not stop) the anticipated rate of weight loss.
- Successful weight-loss maintainers are less likely to be emotional eaters (using food to regulate their mood). They have developed coping skills to deal with stress as well as the skill of flexible restraint, which refers to a moderate level of control on eating. *courtesy weightwatchers.com