There is NO QUICK FIX

Ok peeps, I am sorry to break it to you but there is NO QUICK FIX to weight loss. I just read a post from a fitness blogger and was completely and utterly applaud and the information she is putting out there. Her post was how to lose 10 lbs in a week.

With a Bachelor and Master degree in the field no one should be losing 10 lbs in a week it is completely unhealthy. If you need to lose weight it is a process. You should not severely cut calories and increase your exercise exponentially. This woman claims to have battled eating disorders, body image issues and being too obsessed with weight loss and exercise that it was not healthy and she posts this crap! I am sorry but for someone who has gone through all this stuff and has half a brain in health and fitness should not be promoting this at all!

If you wish to lose weight you should go about it in a safe way. Which means 1-2 lbs weight loss per week. If you are obese and know you need to lose you may be told that you can lose more than the 1-2 lbs but it should be under the supervision of a physician. Depending on the amount of weight you want to lose per week you should drop your calories by 500 calories per day. Start eating whole foods! Complex carbs, lean protein, fruits and veggies. Ditch the high sugar foods such as soda, candy, sweets. If you have a sweet tooth to help you adjust your way of eating have some fruit with a little bit of honey. Honey is a great sweetener. It has a low glycemic index so releases slowly into the blood stream.

Weight loss is hard, been there done that! I still struggle every day. I was there once I can easily get to that point again. So I watch what I eat, I exercise regularly but nothing extreme! If you have to lose weight for a function PLAN AHEAD!!! Don’t wait until the week before and essentially starve yourself. Please, please, please make sure you are getting all your information from reputable sources. Health and fitness has boomed in the last several and it seems like everyone is trying to make a quick buck to sell you quick weight loss and claim it is safe. If you don’t know ask your doc or seek a professional in the field. Ask tons of questions make you information is true. CHECK THE FACTS!!!

 

 

 

 

Another bad leg workout.

Today I included some of my ankle rehab into my workout today. Thank goodness for Therabands!  

Started off with my towel stretching, towel grabs and of course some good old range of motion exercises  

Then the real workout began! 

  • 15 one leg push ups
  • 20 crunches
  • 20 Russian twists
  • 20 Theraband flys
  • 20 Theraband rows
  • 20 reverse crunches
  • 20 slow bicycle crunches
  • 20 Theraband over head press (each side)
  • 20 Theraband bicep curls
  • 20 Theraband tricep kick backs

Repeate 3-4 rounds

 

Theraband overhead press
  

It was so fun even Ari wanted to join in!

Don’t let an injury hold you back!

Just because you have an injury does not mean you can’t get a workout in. My ankle has been killing me! I finally get over my toe/plantar fasciitis thing I had going on and then the ankle happens. Yesterday morning when Ari was sleeping I took out the yoga mat and went to town on my abs and some arm exercises.

It has just been killing me not being able to get to the gym as my foot hurts a lot when driving. My cardiovascular endurance is going to suffer a bit but I couldn’t just sit here and do nothing! Here is my workout:

  • 20 toe touches
  • 20 push ups on knees
  • 20 heel touches
  • 20 leg lifts and side dips
  • 20 triceps dips
  • 100 crunches
  • Single leg bridge with 20 up downs with bad leg
  • 100 bicycle crunches
  • 10-10-10-10  series (on all fours leg lift 10 times, leg out 10 times, leg cross 10 times, leg in 10 times) performed on each side
  • plank pushups 10 each side
  • Repeat 3 times

Romantic Ski Weekend

Finally the day has come where Tom and I head off to our Ari-free weekend. This has been planned for about a month now. I decide I’ll take Friday off from teaching and gave my kids a take home so we can enjoy 4 days, yes that’s right 4 FULL days to enjoy US!

Ari was up at 6am we pack the car and off to breakfast! I mean we should have a nice family meal with her before we pawn her off to our parents for the next 4 day, right!  We drop her off at my mom’s and hit the road to Vermont! We get to VT around 12 and off to go cross country skiing. I am super excited as we bought skis this year to expand our training in the winter. I had gone a few time around the fields at school and as ready to tackle the trails! Despite the snow being slim to none in VT there was actually about 8k of trails. Thank you snow making machines! All strapped in and ready to go! I was happy and excited! Tom and I were off!! See….

I was doing great, having a blast and then bam down a little hill I somehow lose my footing and my right ankle goes snap, crackle and pop! Crying, head buried in the snow, all I can think is it’s broken. The pain is crazy!!! I tell Tom I am fine after several minutes of heavy breathing and telling him the pain was worse than child birth I say “ok, I’m fine lets go. I’m not wasting $10” the cheapo I am I try to get up and walk. Well man did this backfire I have pain shooting up my leg and can’t put any pressure on  it. Tom helps me about 100 yd to the road. A group of skiers pass and go “hurt your leg?” And keep on skiing past. I say “yes” while thinking “No you idiot, I like to just hobble of the trail in pain for the heck of it!” Like seriously! Tom gets  me to the road and he sprints back to the car to come pick me up. Meanwhile I have 2 groups of skiers pass me and about half a dozen cars and not one person stops! Man I thought Vermonters were nice.

off to the hospital 40 minutes away and man was it a great hospital. Totally shout outs to Coply Memorial! We were in and out in an hour! At this point all we can seriously do is laugh about the situation. 10 minutes into our kid free weekend. 10 fricken minutes and off to the hospital. Tom says karma, I don’t know I just say God is pissed at me for some reason!

While waiting for the x-ray results all I can do is pray I don’t need surgery! Being an Athletic Trainer I know a bad sprain can worse that a fracture sometimes. In all honesty I hoping for a break; 6 weeks in a cast then some PT done off I go! With a sprain it can sometimes just linger on for weeks on end.

Waiting to be taken off to x-rays!

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Well no fracture so its a weekend of an air cast and crutches for me! Oh, and I even got a sticker! I’m a super patient!!

The hospital staff was amazing! And one of the nurses told us about this great brewery not too far away…so off we went! We found Lost Nation Brewery and it was all the guy said it was going to be. Bar tenders, awesome! Food, phenomenal! We told the Bar tender our story and she bought us her first round! How nice! She told us other places to go.

Tom was awesome this whole weekend! I had dinner and breakfast cooked for me! We made the most out of the rest of our trip. Saturday we ventured off to Ben and Jerry’s factory. I was super excited because Tom told me they just launched their dairy free ice cream! YUM!!!! Well we ended the tour and of course NO DAIRY FREE ICE CREAM! Fine I guess I’ll settle for sorbet and this great date!

Sunday not knowing what to do and figured we would explore the are as we LOVED where we were and that area. Well lets just say we did not have the best experience there. I did though go into this super earthy crunchy tea shop which is what I love about Vermont. They not only had great vegan cookies they had Argentinian Yerba Mate and the gourd you drink it out of! So my lovely Valentine got it for me! I couldn’t of been more excited!

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We ended our last day by going back to Lost Nation for a few beers and ran into our bar tender from the first night. She was off so joined us for our last drink and snuck in Tom some khurabia she made with her niece.

I am so glad we did this trip for ourselves. Everyone seriously needs to have their mental health times and be able to reconnect with their significant other. Whether you had a kid, or things have been crazy , work  is nuts take the time and reconnect! Even if you get hurt 10 minutes into your trip you can make it the best darn time ever and this trip was. On the way home we couldn’t wait to see our Ari-Bari and Tom took 91 so we could stop at Basketville which I have been wanted to explore forever!