Tender Tendons!

I had tendonitis and bursitis in my right shoulder from overuse in high school. And now fast forward 25 years…since I’ve decided it is going to get used again, my tendons in my shoulders and hips are acting up. It’s not that I can’t lift, they just seem aggravated. And since tendons are a huge part of being able to move forward with more weight and increase endurance training, they must be working properly.

If you are young in your 20’s and 30’s, you may not need to progress as slow as I am. But for those of us with a child bearing bodies and over 40, we must go slow to prevent injury.

So with my 2 major goals ahead of me…getting a six pack after 7 kids and age 40…and competing in a half-ironman…tendons must be carefully cared for and nurtured when they start to get inflamed.

I found this video that helped me with my shoulder. The physical therapists talk about how to massage your tendons to help calm them down and heal.

Also this video about ways to stretch your hips was good.

You know, once you get passed the initial shock of actually creating a lifestyle of exercising and eating well…it becomes less of a hurdle to do it each day. And that feels really good. Then after a few weeks, you see results and that feels really good. For me, I start to get a little ambitious and begin to push myself a little too hard. I get a little ahead of myself and that’s when injuries are likely to occur.

Like this issue with my shoulder, part of me wants to just press through the pain and still lift and swim and just push past it. But, if my tendon ends up torn, then there will be NO swimming, no push ups, no planks, none of that. So it is worth it to safely strengthen these tendons and stretch them well and get the whole body ready for the journey.

Added into the plan now is:

  • strengthen the shoulder tendons and hip flexors with simple resistance exercises
  • lay off of shoulder bar bells for 2 weeks
  • add in slow swim, shoot for endurance not speed, slow and steady

Core strengthening must start to be a real focal point for me since all the births I’ve had. It’s the most boring thing to just tighten your stomach muscles for 20 seconds 15 time a day, but it is necessary. And it probably has to become a lifestyle since those muscles weaken easily. The rewards will be worth it…gotta keep the end in sight.

Reach your dreams; you deserve it,

Amy

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Transformation Diary…The First 40 Days

I have been working so hard…staying away from sugar, saying no to dessert and chips and Coke and sweet tea. Eating tuna (i don’t even like tuna), lots of chicken, eggs and repeat. I have been running faithfully every week and have worked up to three miles.

I am proud of that goal because I went nice and slow increasing mileage carefully each week.

However, I cannot see much of anything in the way of weight loss. I mean maybe a little bit. This is very disheartening but i have to keep going. Keep in mind my runs just got to 30 mins once I worked up to 3 miles. So technically I haven’t been exercising for a long time until recently.

In order to push for the six pack, it’s time to start going to the gym. Here’s the new plan:

DIET: My diet is still high protein, low carb, good fats. I’m logging my calories and staying under 1200 per day. I have added in 1 cheat day per week where I can have whatever I want.

EXERCISE: I am still running 3 times per week at least 3 miles per run. I work on speed for one run where I do intervals of sprinting and jogging. On another run I will go for distance. And my third run will be for the fun of it, no speed goals, no pushing, just a nice leisurely jog. Also, I am going to the gym twice a week to lift weights. Here’s what my schedule looks like now.

Monday: Run in AM slow jog 3 miles; Weights PM full body

Tuesday: rest day

Wednesday: Run in PM speed training

Thursday: Weights PM full body

Friday: rest day

Saturday: Run in AM for distance (increase by 1 mile each week).

Sunday: rest day

We will see how this turns out.

Transformation Diary…Ground Zero

Before I started my training, I was not exercising at all; I was eating fast food and anything I wanted. Literally, I started at Ground Zero. I hated the thought of running but I also hated what was happening to my body and mind.

Being a major goal setter, I needed more than just weight loss to motivate me to get up and get moving.

Here’s how I started:

DIET: For the first 40 days…I ate no sugar (like desserts)  and no bread. I did not obsess about foods that contained some sugar like BBQ sauce or fruit. However, I did not eat things like syrup, jelly, juices, sodas, etc. I ate a high protein diet, good fats, and low carbs.

EXERCISE: I started by running 3 times a week. Since I have turned 40, I find that I have to really take it slow so that I don’t injure myself. So my first week of runs were 1 mile each. I downloaded the “Map My Run” app and use it to record my running. If 1 mile seems to advanced for you, maybe the C25K Plan will work. It starts you off walking and intermittently jogging. i did this plan 2 years ago and that’s how I was able to run a half marathon!!

So here was my schedule:

Week 1 Run 1 mile 3 times

Week 2 Run 1.5 miles 3 times

Week 3 Run 2 miles 3 times

Week 4 Run 2.5 miles 3 times

Week 5 Run 3 miles 3 times

Week 6 Run 3 miles 3 times

Since my goal was so huge, this transformation was going to be a slow process. It’s nice to see quick results and I tend to get impatient, but I keep reminding myself that I am making a lifestyle change. Not only that, but I have some major odds against me considering that my stomach muscles and skin has lost all elasticity due to my carrying and birthing 7 babies in 12 years.

So it’s actually good to take it slow and let yourself get adjusted to the new normal. The reason I do the 40 days no sugar is so that I can see results with the exercise. Running 1 mile for 10 minutes is not enough to lose much weight, but if the sugar and breads are cut out, results are likely to happen.

 

 

How Much Does Fat Weigh?

fat-vs-muscle

I recently turned 40 and find my fight with gravity is a battle I am aware of each day. It’s just not as easy as it used to be to reach fitness goals. And overall progress is slower even with a healthy diet and adequate exercise.

A great body doesn’t just happen. And even though I am against the odds (7 kids, age 40), I will push forward.

After several weeks of working out and HIIT running, lean diet, the scale shows a loss of 2 pounds. While this is disheartening, I know I just have to be patient. I found a great article about muscle and fat. And I am considering ordering my pound of fat from Amazon!!

Gotta Keep Going,

Amy

So you’re a mom and you want a six pack?

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So you’re a mom and you want a six pack? Well that’s me.

Is the six pack in reach for the 40 year old female (me)? I do not know. If it is, I am determined to attain it. I don’t want to stand by while my body molds into the pear shape. I want to change. I want to pursue. I want to feel good. I want to have a great body even after seven kids.

This started because I sat my kids down around the table on january 1st, 2016 and we began to dream about things we wanted to accomplish…a physical goal, spiritual goal, educational goal, and a personal goal. They talked about a lot of great things they wanted to do from being more generous, to earning money, to saving for a big purchase, to eating healthier. And before I knew it, they had decided that this year was the year of the six pack for the whole family!!

It took a couple of months for us to actually make it to the gym, but we have been going now for 5 weeks.  It’s not just a time for our health, but it’s also good personal time with the kids and helping them achieve their goals.

My husband asked me what my workout goals were because I felt like I wasn’t seeing results. He asked what kind of body I wanted…like an aerobics instructor body? I’m thinking, no, I am thinking cut, defined, abs of steal, lean, healthy, and strong.

He laughed! And then told me I needed to do lots more core work. LOL.