After the hamstring massage – My glute needs to fire first

So my muscles are firing in the wrong order.  I’m using my hamstring when I should be using the glute.  Time to start training my butt.

When my hamstring overworks, it gets tight. So tight that it squeezes the nerve.

And a squeezed nerve means pain. Of the ouchy kind of pain! Running down my leg and even tingling hurting the muscle on the right side of my shin on my right leg.

Yesterday I got a great sports massage on my right leg/hip/butt muscles. I say great but it hurt so bad. I didn’t yell out but it really hurt. Well I did say ow, ow, ow. At one point I had to take a break and she worked on the left side alittle.  I told her about my shoulder injury skiing on Jan 14… and she said it’s possible that babying the shoulder caused more work for the hip.

But what she said was that my muscles recruit my hamstring first instead of my piriformis glute. It’s not that it isn’t strong, it’s just I’m recruiting them in the wrong order.

So, before each work out I have to warm up the glutes with the myrtle series. And also roll out the glute (from where the top of the back pocket of the blue jeans hits, up to the waist band) and then the front of the thigh / quad.  This will allow the piriformis to fire before the hamstring. And help the hamstring not to get too tight at the top, squishing the nerve.

I’m better today, but it still hurts. A lot.  But it comes and goes now.

Also. Only ice. Not heat.  And only 20 minutes at a time, not hours.

 

Food Focus: Veggies. Then Meat. The right fats.

I’ve been working on my own 30 day challenge so I hit my birthday 5 pounds lighter.  I’m 4 days away.  At one point I was down 3 pounds, but right now I’m only down 1.  I guess it’s better than being up, right?

New focus: Prioritizing types of food.

1) Veggies:

leaves: spinach, lettuce, kale
stems: broccoli, asparagus, celery.
bulbs: onions, garlic
roots: carrots and beets
tubers: potatoes and yams

where’s the tomatoes? Oh yeah, they are a fruit.

2) Meat:

Chicken – roasted or crock pot, flavored either “italian” or “Thanksgiving”
Grass fed beef – sautedTuna – in water
Tilapia or Salmon – baked in olive oil/lemon

3) Good Fats:

Coconut – fry eggs, and veggies
Olive oil – lower heat cooking.

Pain on the right side

Too much time researching the pain. Sciatica? hamstring? quads? MS? Cancer? Slipped/herniated disc? Feels like a charlie horse that moves around but doesn’t really go away.

Now the pain is further down on the right side of my right shin bone. and inside my hip. and around the outside of my thigh. Muscles are tight deep underneath. I think it’s a nerve because it started high on my glute and worked its way down the thigh. All day yesterday and thru the night I’ve been rotating ice packs as they melt.

I even took an ice pack to a business meeting at Panera and sat on it for the hour and 15 so I could get thru the meeting with out shouting out with pain.

Today I have an appointment with a sports massage doctor at a chiropractor. They helped me 2 1/2 years ago when my Achilles flared up and I’ve kept that at bay with only slight twinges since. I only scheduled a 1/2 hour appointment, and it feels like I should have made it an hour and a half.

Pain level has gone from a 5 or 6 when I woke up to just a mild 2 now that I have ibuprofen and I’m sitting on ice again.

But when I move, reach high, sit too long or whatever a shooting pain down my right side.

Hopefully the doctor can make a good difference. This is the 3rd time in the last 9 months I’ve gone for a massage for this same problem. First time with the hamstring pull on June 21 I swore I was going to get a massage once a month. I think it is worse this time. I’ve got to figure out how to fix this quicker and better and prevent it.

Maybe I should give up swinging the kettle bell. I think that’s what did it this time.

Hurting Hip.

154.0 Hurt my hip with too much of something. Kettlebell? tight quads/hamstrings? My hip feels like it has a charlie horse inside it. Maybe arthritis? It’s a grabbing stabbing kind of pain… followed by aching numbing kind of pain down the outside of my thigh (IT band?)

Not sure what it is exactly, Maybe a tight back that moved down my hip again. Kinda like last summer (or was it the summer before that?) during the family reunion?

Maybe I should dial it back on the work outs. I skipped spinning yesterday and “anything goes” today (kettlebell/TRX/body weight HIIT workout).

Feeling discouraged and old and achy. Plus I have to take my mom to the pain doctor today and I’m hurting. Feels bad. Kinda foreboding.

Mad at myself. Contemplating not doing boot camp this summer.

Working out with a Bad Cold

Trying to get over this cold by sleeping a lot, taking vitamins, eating right and YES, working out.

I really HIIT it today. Usually at a 145 heart rate for about an hour. Dripping with sweat. Only doing about 40% of what Jerry asked, but it’s all I could do. pacing myself. Dripping. I really love the workout class. Even when i really hate it. And feel like I can’t do it.

Decline pushups with spiderman. Weights, jumping up box jumps with a squat with 10 lbs of weight, planks with a kickback,a row, a curl.

It took about 15 minutes walking the track before i did that sigh where I think my heart is down to about 94 or so. Then over to get my sweatshirt and a coffee before driving home.

Another day of endorphins. Focus on maintaining. 151.3

Spring Again! YES!! And Keeping the Focus on Maintaining

The last few weeks, well actually most of this year, I’ve been focusing on readjusting my food.  Something about the really cold cold weather makes me want to just eat.  We’ve had too many days this winter of negative numbers… to the point when zero degrees feels like “spring”!

This week, yesterday, the weather was in the low 50’s and the ice is starting to melt. And I feel like I’ve made it through the desert. Through the low point. Thru the worst of it.

My sleep patterns are messed up (daylight savings time and a bad cold) but I’ve been getting hours and hours and hours of sleep. Naps on the couch before dinner. And staying in PJs most of the weekend. Getting dressed to go work out. Getting dressed for a business meeting.  But mostly just trying to get thru the day. Get thru the winter.

FINALLY I’m feeling more up beat again. Looking for crocuses. Thinking about bike riding. Went out for a fun afternoon with a girlfriend yesterday. Starting to live again.

I think I have been depressed, maybe SAD (seasonal attitude disorder) because winter is such a low time to me.

But now that spring is in the air, I’m feeling hopeful again. Like a tree getting some buds. Like green grass that going to need a mower before the yard is dry enough to mow. Like warm wind on my face.  Made it thru winter.

And I’m back on my weight maintenance.  Thanks to the 28 day detox Jan 12 to Feb 12. And here it is March 15, the IDES of March. and I’m at 151.3.  Good shape. Point Three above a Free WW for Lifetime. And that starving feeling is gone.  I feel like strapping on my shoes and doing my jog run for 3 miles. Getting that glimmer back of bike riding and running outside, and gardening and taking the dogs for a walk and having a glass of wine on a patio laughing with friends. Spring = live again.

sunflowers and black eyed susansI think I’m going to stare at my gardens and figure out where to plant those sunflower and coneflower seeds.  And think about buying a new pair of workout pants with a matching top.

Refocusing. Adjusting the Carbs, Fats and Proteins

I keep reading and reading about healthy diet and nutrition. I’m still trying to figure out the truth. I’m wondering if I’m still trying for too low a fat profile.

Is this true?

The studies keep piling up indicating that carbohydrate intake is the major variable in determining body composition and that excess glucose from carbohydrate intake (especially from processed grains and sugars) is the primary culprit in obesity and in many disease processes. It follows logically that if you can limit carb intake to a range of which is absolutely necessary (and even up to 50 grams a day over) and make the difference up with tasty fats and protein, you can literally reprogram your genes back to the evolutionary-based factory setting you had at birth – the setting that offered you the opportunity to start life as a truly efficient fat-burning organism and to continue to do so for the rest of your life as long as you send the right signals to your genes.

Read more: http://www.marksdailyapple.com/a-metabolic-paradigm-shift-fat-carbs-human-body-metabolism/#ixzz3SHhteqrA

So 100 grams of carbs? how may grams of “healthy fats” and how much protein for 1200 calories a day. I should know this!

Getting into the MO

Motivation. Momentum. Getting and keeping the Moment.

I find it so easy to let it slip awaaaay. Feeling like I’m hungry right now and just have to eat something off plan. Or worse. Fighting that feeling like I don’t feel like making a plan. Or if I have the plan… I don’t feel like following it! I just want to be fit and strong and healthy. But not think about it.

How to STAY MOTIVATED… this from one of the blogs I read each morning to get me back into the place where it matters:

It is so much easier for me to wake up, drink a big glass of water, take my vitamins, do my yoga, and get my food set up for a healthy, clean, Paleo day, etc IF I did it the day before.

Every healthy action, every good day spurs another one.

I read somewhere… several times, so probably several somewheres, that the weight we wake up with is the result of what happened the day before. And that weight loss happens in the kitchen (not the gym). Going to the gym has become so much easier. But keeping focused on what happens in the kitchen is still very hard. And maybe it’s not really the kitchen. Maybe it’s the grocery store. Or specifically what goes into the grocery cart.

Yesterday, while I was doing some research for a project for work, I drove past a Wendy’s. And I thought to myself, I can’t remember the last time I went there. It was a long, long time ago. Like maybe 6 or 7 years ago. Since I started doing weight watchers, I don’t go to fast food. At all. Subway is the only one. and I don’t get sauce on my sandwich… The worst I do is banana peppers on a turkey sub. Or by a 12 inch (thinking I’ll eat the 2nd half for dinner and eat it 15 minutes after I wolfed down the 1st half.)

But it is so so so much better than I used to be. It’s like that person is gone.

I used to buy the 2 pound of shredded cheddar cheese from the grocery store each week. And it would be gone by the end of the week and I’d buy another one. And I think I was the only one eating it. And pizza was at least once a week. I’d buy 2 large pizzas… and eat almost a full large one myself. Now I know that a slice is 7 points. Yikes. Too much. I used to take my coffee with a lot of milk and sugar. I weaned myself off the sugar about 20 years ago. And the milk into 2%, low fat, Skim or nonfat to nothing. Just black coffee.

At the gym, started out at 1.5 miles an hour on the treadmill while I edited videos on my computer. Then walked the track at the gym. Then took a spinning class. And someone said to me, you should cross train. Don’t just spin. So I did yoga/pilates fusion. Then Yoga. Signing up for the boot camp class was a huge step! Now I’m a 5 day a week at the gym person.

Keeping the motivation is to keep taking baby steps forward. If anyone told me to give up pizza. Or fast food. Or my 2 lbs a week cheese. Or any of the millions of little things I did, I would say I couldn’t do it. But one baby step today. At a time. Yep, I can do it.

I’m working on meal planning now. For the past 4 days I’ve actually typed into MyFitnessPal my food diary in the morning before I ate anything. It made me plan lunch and dinner before I ate it. The 28 day detox made it easier because I got a new “list” of foods I’d either eat or say to myself, I don’t really like that, I’d rather have… X. But the point is, I made the decision earlier in the day, when I wasn’t hungry.

Deciding NOT under pressure. When I’m feeling like I have to eat. Right now (in the early morning) I could take it or leave it. Momentum is the tiny steps forward when it looks like you’re not even moving. And brushing off the step back as a momentary thing – focus on the forward momentum.

Committing to meal planning

Well, the 28 day detox ended well for me at 150.6… about 8 pounds down in 28 days. I’m thinking most of the difference is having meal plans with recipes instead of coming home hungry and read to eat (without a plan).

I hate to commit to a meal plan, but I’m not sure why. It’s kinda like laying out the next day’s clothes, it takes all the “creativity/spontainty” out of the day. But it’s weird, if I have fun plans for the next day, i love laying out my clothes and anticipating the next day. I usually layout my workout clothes. And i have about 8 work outfits that i can throw together in less than 1 minute and look “put together”.

So why do I resist the food?? Maybe I need to get a few staple recipes that I know the calorie counts and how to cook/prep and I’ll like it all better.

After reading a bit about it, I’m thinking I’ll figure out a weekly theme:

Mondays: Veggie Night
Tuesdays: Soup Night
Wednesday: Beef Night
Thursdays: Chicken Night
Fridays: Rice & Beans Night
Saturdays: Dinner on the Grill (summer) maybe in the blender in the winter?
Sunday: Crock Pot afternoon

Maintaining a Loss While Going Away for the Weekend

Just got back from a delightful weekend skiing in New York state. Stayed at a friend’s house on the lake and skied at two different resorts. Communal eating, eating lodge food, eating at a apres ski restaurant, drinking after skiing.

Got back and weighed in at 153.4. (Major victory) So how did I manage it?

1) brought fruit (berries) and made a fruit salad to add to the bacon and bagels for breakfast.
2) boiled a dozen eggs and brought those. Ate 2 with my mixed fruit breakfast.
3) brought 2 eggs for my lunch in my pocket
4) drank lots of water
5) only had a half of glass of wine, then a quarter, then a quarter… so while I sat around drinking wine all night with everyone, it really was only one complete glass
6) ate only veggies with the hummus. No pita chips, no cheese, no crackers
7) at the lodge made a salad with mixed greens, lots of veggies, no dressing.
8) out to dinner, ordered the salmon on a salad and had her HOLD the dinner roll. (I would have caved on the dinner roll for sure… dinner was at 9 and I was starving!)
10) Didn’t comment much when I was teased about the salad.”Chris, you skied all day, you don’t have to do the lettuce thing.) I just said, I didn’t realize everyone else was getting burgers. (btw, the salmon was small, expensive but very delicious)
11) had a small bag of raw almonds in my pocket to snack on. Could unobtrusively eat about 7 or so on the chair lift to keep my stomach from going crazy when I was feeling hungry.

One of the hardest things for me on a weekend with a bunch of people is the “group decision delay factor”. When I’m hungry, I get gotta eat right now. My messages from the stomach are insistent. If I don’t do something to hold them off, When I finally do get a chance to eat, I inhale and it’s usually bad. ie rolls the waitress brought or chips or other pre-meal foods that are high calorie but low or no nutrients.

Meanwhile, with 8 people discussing where to eat, when to meet, who is riding with who, added logistics…. the meals are delayed 1 to 2 hours. IE appetizers went on for 2-3 hours while someone drove in late from out of state, holding dinner. Dinner the next night was 4 hours after we left the slopes.

So for next time:
– definitely bring fruit (berries, green apples) and protein (eggs/nuts).
– Bring more bottled water.
– Continue to avoid the carbs like the plague.

Also knowing that I had a recorded weigh in to do on Monday morning was definitely making me toe the line.  So being in a program where I record my weight when I go away is crucial.