Woes of a PT going to PT

Oh the woes of a Physical Therapist going to physical therapy.  There just is something ironic about being in a profession and having to go to someone of that same profession in order to be "fixed".  I know, can't I just fix myself? As much as I'd like to say "Aw yeah, I've got this rehabilitation under control", I know that it is simply not possible. 

Everyone asks if I question or try and micromanage my own care.  Answer: nope-- I am a PT for kiddos and I trust my "sports med genius, ultra marathon rockstar" PT to the fullest.  I think that the only difference between me and "non PT patient" is that I know the crazy exercises she is going to have me do, no surprising this girl.  I like to pretend that I won't actually have to do them and that they somehow won't be applicable to me...but they are...and I have to suffer through them just like the next guy ::sad trombone::  The best part is that we get to sit and banter in PT lingo during my session like its NBD (ex: "Oh hey, my medial hamstring seems like it's adhering down and I feel like I have fluid in my popliteal fossa, kind of Baker's Cyst-y.").  Wait, what?   

Going through this therapy has put a new perspective on things and has given me a new appreciation for my patients.  I knew that PT could be painful--they teach you that stuff in school but man, this can be rough.  It stinks having the script flipped and now I'm the one banging my fist off the table while my PT is elbows deep digging into the scar tissue in my knee.  It HURTS. In fact, it hurts so much that I have to literally tell myself to keep breathing. 

With each round of quad sets, scar mobility and Russian stimulation (yes, it hurts as bad as it sounds), I know that I am one step further in my recovery.  I know what my goals are and I know that these exercises, as "simple" as they may seem, are the building blocks towards my goals.  I'm only human and some days I do need an extra shot of self motivation.  But even through the highs and lows, I know that in the end, when I'm back PR'ing in 5ks, 10ks, halfs and possibly a full that all those little steps I took so seriously had paid off.
 
With that being said, I challenge you to take a look at your training, fitness or nutrition.  Are you skipping the small steps? Are you solely focused on the big picture?  If so, try taking a step back and breaking down your training/nutrition.  Find the areas that are lacking (ex: core strength, flexibility, meal planning) and do the baby steps to improve on those.  Without the small pieces being in tune, the big picture will be a mess.  Challenge yourself to occasionally work on the small details, it may give you that extra umph towards your goals in the end.  Best of luck.


Yours in Health,

Nikki



For information about my nutrition/fitness program or any suggestions, contact me at:
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin

Life Hands You Lemons...

Ahh--I am back, friends! It has been awhile since I have graced the blog world with my presence.  With a recent move across country, a new job, a new roommate ;), and essentially a new life, blogging got put on the back burner but no fears, I'm back!

The most recent adventure I am forced to embark on is my newly repaired knee and the long recovery associated with it.  Total bummer, I know.  I got injured in a super (not) serious softball game, MRI'd and shipped into a date with a surgeon within 4 days.  I didn't even have enough time to say "ouch" (that's a lie). 

So here I am, non-weight bearing for 4 weeks.  I went from training for a half marathon and crushing out speed workouts to training myself to do a one-legged balance act all day and being as fast as a turtle. 

If this isn't the biggest "when life gives you lemons..", then I'm not sure what is.  But I do know one thing.  I am going to take those lemons, make some lemonade, throw some vodka in it and have a freakin party.  Yes, you're right, I could use this as an excuse to wallow in self pity and cry about the situation.  But as Sweet Brown so eloquently said..."ain't nobody got time fo' that"! Sometimes you have to just put on your big girl panties, focus on something else and find a different outlet. 

As for me, I'm focusing on my nutrition since my typical fitness routine has to be put on hold.  My motivation to be healthy and fit has not changed.  The only thing that has changed is my means to achieving that.  I still do some type of physical activity each day--yes, I count crutching the 75 yards from my apartment to the pool (which I can't go in) as a workout--I am sweating and panting by the time I get there.  It counts.  I still focus on when my next race will be and bug my PT everyday when she thinks I can run again (she thought I was nuts when I asked 1 week post-op).  And I still loving sharing my workout knowledge and motivating others.  I know that the key to surviving this recovery is going to be staying positive, motivated and focusing on new little successes each day instead of perseverating on my "new" and temporary inabilities.   

Life will always have an arsenal of gigantic lemons to throw at us.  So here is the question to ask yourself...what are you going to do with your lemons?


Yours in Health,

Nikki



For information about my nutrition program or any suggestions on what you want to see here, contact me at :
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin

Beating the "Dreadmill"

Ah, the joys of winter--Beautiful snow falling, crisp air, bright reflection of the sun on the snow.  HA..Not for me.  It's more like Arctic winds blasting in my face, chapped lips, trucks running over slush, muscle tightness and the beautiful injury inducing black ice.  Winter time significantly limits the options of where to workout.  Summertime let's run outside, swim, bike, kayak, roller blade, whatever your little heart desires with the sun shining on your face, birds chirping and the wonders of the world playing in perfect harmony.  In the winter, not so much.  I think its safe to say that this is probably why people hibernate and pack on the "winter coat" of adipose tissue. 

Clearly not happy about having to be on the treadmill.

So, in lieu of being stuck inside with minimal workout options, I decided to create a compilation of workouts (from Runner's World, Livestrong, Exercise Blogs, Friends, etc) for the dreaded treadmill to burn some fat without burning out your interest in exercise.

Hint: The key to surviving a treadmill run is being mindful. Be mindful of how your body feels. Are your neck and shoulders tight? Are your arms relaxed? Does your stride cadence sound the same as on the pavement? Are you looking down? Take note of these things and adjust accordingly.

1. Treadmill Novice: Don't run on the treadmill often? Start with this.  Run/walk at an easy pace for 5 minutes, after 5 minutes, bump up the speed 0.5 mph for a minute, then back down to the original pace for 2 minutes.  Next round, crank up incline by 0.5% for one minute, then back down for 2 minutes.  Rinse and repeat for desired workout duration.

2. Uphill Battle: Don't have much time? Crank up the incline and start running.  Warm-up with 4% incline walking at around 3.5 mph for 5 minutes. Your heart rate with jump start and tell your body its go-time.  Once your warmed up, take the incline up to 5-10% and crank the speed to where you feel comfortable.  It doesn't need to be fast, just as long as your legs are moving, you're not holding on and you're sweating.  Run uphill for the amount of time that you have set on your incline.  (Ex: incline at 8%, run for 8 minutes).  Once the 8 minutes is up, bring it back down to the flat and walk until you catch your breath, and try it 2 more times.  You can bang this out in less than 45 minutes.

3. Alternating: This one is from my fitness junkie best friend, Nikki.  Warm-up for about 5 minutes on the flat.  Crank the incline up to the max, that's right, I said it-max.  Walk at the max incline for 5 minutes, bring it back down to the flat and run at your own pace for 5 minutes.  Try to get 3 trials of incline and 3 trials of running.  You will be done in 30 min, sweating and ready to roll on with your day. 

4. TV Breeze: If you are a TV watcher then I dare you to try this.  During the show, run at a normal easy to moderate pace.  As soon as a commercial comes on, punch up the speed for the entire duration of the commercial break.  Bring it back down to the normal easy to moderate pace for the show.  Repeat for all commercial breaks.

5. Steady Rockin: I've suggested this one before and it was a suggestion from my good friend Dan.  Start with a 5 minute-warm up then just cruise for 30 minutes walking at 4.5 mph at a 4-5% incline no holding on.  Finish it with a 5 minute-cool down.

6. Sprints: Start this one out with a walk for 2 minutes follow it with a jog at 5.0 for one minute.  After the 60 seconds, sprint at 8.0 mph for 30 seconds follow it with a jog at 5.0 for 4 minutes sprint at 8.5 for 30 seconds and so on for as long as you can survive.  End with a 5 minute cool down.

 

7. Feelin Bold: This workout is for if you are feeling just that..Bold.  Warm up for 5 minutes at a nice easy pace.  After that, crank up the incline to the max and just hang out and walk there for 45 minutes at 3.5-4.5 mph.  No. Holding. On.  After 10 minutes, bring it to 1.0 mph and try some walking lunges for a minute. 

8. Quick n' Sweaty: Start with a 5 minute warm-up.  From 5 minutes to 10 minutes walk at 4.0 mph at an incline of 8.0%.  From minutes 10 to 15 walk alternate 6.0 mph for 60 minutes 8.0 mph for 60 seconds at an incline of 1%.  From minutes 15 to 20 walk at 4.0 mph at an incline of 8.0%.  Cool down for 5 minutes. 

9. Caveat: Beware. This one is last for a reason.  It could kill you..or make you feel like you are dying. Warm up for 5 minutes.  After the warm-up, get ready.  Start with 3-800m repeats, pick a pace and stick with it the entire workout-choose wisely. Keep track by looking at your distance and run for a half mile.  Recover for as long as it took you to run it.  (Example: it took you 5 minutes to run it, start the clock, you have 5 minutes of rest before the next one).  Do a total of 3.  Next, 3-400's.  Same deal, keep your pace that you had for the 800s and run for .25 of a mile.  Recover for the time it took to run it, do a total of 3.  Next, 4-200s.  Run for 0.13 of a mile.  Same recovery as before, totalling 4.  Lastly, 4-100's.  Run for 0.07 of a mile.  Recover for the time you took to run it-totalling 4.  Cool down for 5 minutes.  Thank the Heavens you survived. 

Hint:  If you are treadmill training for a road race it is a good idea to always run at an incline of at least 1%.  This takes into account for wind resistance and road changes. 

Enjoy these workouts, adjust them to your own fitness levels and make them your own.  Let me know if you come up with some good ones of your own!  Thanks to the websites and articles for the suggestions!

Winter giving you energy issues? My secret weapon: Herbalife, Herbal Tea Concentrate Raspberry. Saves you from the mid afternoon slump and keeps you energized without being jittery and hopped on caffiene.

 

Yours in Health,

Nikki



For information about my nutrition program or any suggestions on what you want to see here, contact me at :
gmail: ncmckeone@gmail.com
twitter: @Nik_Lovin





1. Davis, Hank.  "The Caveman in the Gym". Runner's World. Feb 2013. Pages 76-79.
2. Jhung, Lisa. "Runs of the Mill". Runner's World. Feb 2013. Page 81.
3. Farley, Ashley. "Treadmill Fat Burning Workouts". Livestrong.com. March 9, 2011.  Accessed January 11, 2013.
4. McCrann, Patrick. "5 Tips for a Better Treadmill Workout". Active.com.  Accessed January 11, 2013.