#$%#$%^$# injuries!!

I've really been fighting some physical discomfort lately, and it seems like once I take the time to take care of it something else starts to hurt! I was having pain in my chest and back muscles - I saw Angie and my chrio who both helped put things back to rights.

For the past week my hamstrings have been TIGHT and my bad knee (right knee) has been starting feeling 'wrong'. To the point of me stopping exercising, but I've been stretching, heating, drinking tons of water, and using Epsom salts. Yesterday my IT band started aching and my knee, yes that bad right one, was hurting. today I did a little research and here's what I found out:

What Causes Iliotibial Band Syndrome?

There are two main causes of knee pain associated with iliotibial band syndrome. The first is "overload" and the second is "biomechanical errors."

Overload is common with sports that require a lot of running or weight bearing activity. This is why ITB is commonly a runner's injury. When the tensor fasciae latae muscle and iliotibial band become fatigued and overloaded, they lose their ability to adequately stabilize the entire leg. This in-turn places stress on the knee joint, which results in pain and damage to the structures that make up the knee joint.

(source: http://www.thestretchinghandbook.com/archives/knee-pain.php)

I think my problem isn't the running, however it might have been the proverbial 'straw that broke the camel's back'. I think its just overuse and the extra weights from kettlebells. This means that I'm going to have to slow things down for a little while and see if I can't make things better.

I stayed away from the studio this weekend thinking that if I rested it I'd be up and at it on Monday. I'm afraid that might not be the case. I did take the kids on a nice, long bike ride - although I don't think that really made anything worse. The site I listed above is a great source of information, check it out.

Here's what I made to cause myself LOADS of pain help:

So, the above is my rolling pin, wrapped in a towel, that I will now 'roll' my body up in an effort to stretch the TIGHT IT band. Let me just say that while this really works, it REALLY HURTS too....to the point of screaming out loud.

Ok, now you see what I have to go and do...I'll check in tomorrow and fill ya' in!

Later!

Tired, tired, tired

Not sure why, it was a good day - booty bootcamp at noon. Shanan and I went about 15 mins early and did our own workout with the bells and the skipping ropes. So, all said I got a good 45 mins in. Also, I neglected to add that last night after I blogged, I took the girls (my pups) for a 3km run!! Soooo, maybe that's why I'm tired and my hamstrings are wicked tight!!

Tonight I was super mom, took my kids, my dogs, another local kid to the park before supper. After supper we cleaned up, did some homework, read books, etc....I even took 20 mins to tend the veggie garden!

Eating today was excellent! As I type I'm sipping on my low cal hot chocolate which I'm hoping will kill the snack cravings I'm presently having. Fortunately I'm tired enough that I'll soon be in bed and will sleep through the cravings!

The kids are hitting the hay and I think I'm not far behind them.....

Nite

The Tipping Point

Today was a super, busy, sunny day! Yeah! I was uber productive at work, I actually cleaned the kitched before I left the house while still making it to work on time, and had a fan-figgin-tastic workout at noon!

Un-beknown to us ladies Laurissa wasn't available and Craig was filling in for her. The difference is that Craig can push you just a little bit harder than Laurissa can (Laurissa is a kinder, gentler trainer), and sometime folks can find this intimidating. For me its a love/hate thing. I love the way I feel afterward - I know I've worked hard and got a good 'bang-for-my-buck', sometimes I hate the fact that it won't be one of those workouts you can sail your way through.

Anyway the workout was mostly kettlebells (I used a 30 lb, but likely should have taken the 35 lb) and looked like this:

• Double handed swings
• Alternating swings
• Double handed swings
• Squats (with the kettlebell)
• Squats with an overhead press
• Lunges (with the kettlebell)
• Lunges with an overhead press (a bit of a tricky move at first)
• 10 double handed swings, 10 burpees - FIVE TIMES
• Step ups (on the plyo box) 10 left, 10 right - THREE TIMES
• cool down using the foam rollers - which I LOVE! 

These are my trainers - Craig and Laurissa. They basically ARE Core Essentials (there are other wonderful trainers too!) but these two are the core of Core! HA!

Ok, gotta go be soccer mom - supper's almost done. Don't ask what it is, cause its not what I would call a healthy supper - its a fast supper!

Later : )

quick & dirty

Great day, but as the night is approaching I'm quickly running out of time - Brownies to get the girls to, math test to help son study for, supper to clean up after, supper for following day to make, laundry to switch, resume and cover letter for job posting that closes tomorrow at mid-night.....you get the picture!

Workout was great, it was torture by tobata! Here's what it looked like:

• burpee tobata
• renege rows (6 per side)
• mountain climber tobata
• renege rows (6 per side)
• bootstrap tobata
• wood choppers (16 per side)
• new exercise - in a plank, swinging legs from one side to the other but kicking your butt when in the middle...hard to describe this one ; p
• single legged deadlifts

I also saw Angie (my massage/osteo) this afternoon - she thinks after Friday when I see my chriopractor that all the pieces of this puzzle I call my body will finally snap into place! I'm holding her to it, but I also think she's right!

Ok, gotta jet - it's resume time!!
Later

Back from Annapolis

I'm back and feeling refreshed. It was a terrific conference (I've helped organized it in years gone by and know how much work is involved) in a wonderful location - beautiful Annapolis Royal!

I didn't eat well (I made mostly good choices of what was offered, but obviously had very little choice. I also didn't exercise - I thought about an early morning run (I even went as far as setting the alarm clock) but it rained the whole time I was there - @ 6am I justified this to myself saying 'it's too wet out there, you wouldn't want to slip and hurt yourself'. Roll over, back to sleep! LOL!

Anyway, here are some pictures, of the landscape mostly, from my trip...warning: remember, I'm a GARDEN LOVER!!

This is actually Grandville Ferry (taken from the Annapolis wharf)

We took a tour of the Historic Gardens, above is an authentic Acadian house (replicated, and it would be pre-expulsion for any history buffs out there).

One of my faves, a RED horsechestnut (in bloom!)

view through the gardens of the dykes beyond

the Rhododendron beds - more colour of Rhodo's than I've ever seen in one place

pond with bridge above

rock gardens

Laburnum (Golden Chain Tree) arbour!

A Weeping Elm!! (in North America most Elms are infected with Dutch Elm Disease - this littl beauty was PERFECT!)

a lastly a fragrant Viburnum (small, white flowering tree in the foreground) with a spent Magnolia in the background.

Later!

Leaving town

I'll be off-line until Saturday - I'm leaving this afternoon to a conference in beautiful Annapolis Royal. I can't wait. I'm staying in a beautiful B&B called the Garrison Inn - I will have the Queen sized bed and bathroom ALL TO MYSELF!! :)  I've packed my skipping rope and sneakers and hope to get a workout in at least one of the two days I'll be away. I also have my camera, and will take loads of pics!

Today's workout was Kettlebell Express and it was AWESOME - here's what it looked like:

• 15 Burpees
• 50 Double handed swings (35 lb bell)
• 15 Bootstraps
• 30 Double handed swings
• 20 Mountain Climbers (really 40 if you could each touch)
• 15 box jumps

We did this 3 times! Phew, I was really sucking air after that, but feeling good! Most of the class cooled down, but one of Craigs clients had joined us (as Craig is out of town for the next fewdays), so Laurissa added a few other exercises for us.

• 15 snatches (R)
• 40 Mountain Climbers (really 80 for each touches)
• 15 snatches (L)
• 15 deadlifts (R) (with 30 lb bell) on the plyo box
• 15 deadlifts (L) (with 30 lb bell) on the plyo box

So now I have the wonderful 'happy tired feeling' I have after a good workout! I'll need this happy tired feeling to help me cope with my travel buddy - a hippy at heart who does not cope with a time schedule!

I'm outta here, see you all in a few days!

Hair cut for a cause

My dear friend Shanan did a brave thing today, she cut her hair off - and I mean all of it! She had really long hair and decided to let it grow longer than usual and then donate it to Angel Hair for Kids. I'm really proud of her wanting to be part of such a worthy cause, but also for following through. So many times we aspire to do 'the right thing' but fall short - not my Shanan!!

I looked and looked for a 'before' pic and the only one I can find are some workout pics (we DON'T look good in those) and this one from New Years Eve - which really doesn't show you her hair very well, but here goes:

On to other things, today's workout (Booty Boot Camp) was all tabata - all the way babe!

• step ups (on a plyo box) right leg
• step ups (on a plyo box) left leg
• calves tobata - up and hold, up/down pulse, toes in with up/down pulse, toes out with up/down pulse
• deadlift tobata - I included a 20 Lb kettlebell in each hand to make it harder

While the rest were cooling down I grabbed a 30 pound kettlebell and practiced some double handed swings, single armed swings and alternating swings. This was more for my form than anything. I've really been thinking about my form these days and trying to pin point what I can do to improve it.

The rest of the day was good, and I've been contemplating my eating habits - which have vastly improved. Its become easier to eat healthy, and I find I'm craving the sweets less and less. Its starting to become habit. This will be put to the test Wednesday to Friday of this week as I'm heading out of town for a conference. We all know that eating on the road, and while away is difficult but I'm feeling good about it. I'm also going to pack some snack foods as I think this will be the downfall of the trip. I plan to bring my skipping rope and sneakers so I can go for  run and exercise while I'm away - or aleast that's the plan.

Ok, now I really have to go pack my bags!!!
Nite