The Accountability Factor

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Thanks man. I was actually thinking the same thing about cooking the meals at home. I don't eat out much but I was waiting on my wife to go shopping and just got paid so it was a nice little lunch with just me myself and I. I don't have any tuna steaks but I do have some salmon in the freezer. I got a new receipe for cedar plank salmon with dejon honey sauce. I might have to make a quick run to the store but I think I am going to cook it on Sunday and eat it through out the week. I will let you know how it turns out. I don't know how to make spinach rockerfella but it was pretty close to cream spinach with a spicy sauce in it. What ever it was it sure was good. I am fixing to google it and see if I can find a recipe.

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Well I rolled my damn right ankle again this morning stepping of a porch and hit some uneven ground and pop goes the ankle. This really sucks because I have been doing my ankle exercises with my recovery work on my non lifting days. I don't guess I am doing enough so I will step up my efforts to strengthen them. If anybody has any go to ankle exercises that I should do please post them. It was supposed to be my TT day but I am pretty gimped up so I am going to wait until tomorrow or the next day to complete my TT workout. This sucks but at least it is not broken.

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Well I iced my ankle for a while yesterday then soaked it in some epson salt so it is feeling pretty good today so I am going to give TT a go today with my ankle brace on. I am not going to do my intervals on the treadmill but I will do them on the punching bag instead to keep the from become unstable. I will report back and update my log and how the ankle holds up.

[Iamjennmedic]

Hey Stranger good to see you around. Hope the ankle gets feeling better quickly for you. Hope everything else has been going good for you.

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Hey Jenn!! How have you been? Things are going pretty good for me if I could just get the little things in order like my ankle rolling problem. It is feeling good today and I am fixing to go workout as soon as my wife gets home to watch the kido. Thanks for stopping by and checking on me!!

[LisaS]

are you doing any ankle specific work for that rolling problem - balance, strengthening, anything?

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I do the knee to the wall exercise drill and the toe up drills standing on the bench that Bill recommends for ankle mobility. I have a balance board that I use every now and then. it sounds like I should be using it bit more huh? Do you have any exercises that would strengthen the ankle and keep it from rolling? Any help would be appreciated.

[LisaS]

I'm no expert in ankle rehab, maybe ask Julie over in the injuries area.

However, I do have a history of bad sprains & one recent (2005) tri-malleolar break (plates & pins). How's your one-footed balance? Eyes open, eyes closed, turning head? Do you do eversions/inversions against some resistance? Toe curls of a weighted towel or marble pickups or other foot exercises? Do you do any single-leg work in your programs? How's your one-footed hopping ability?

[tossedup]

I am sorry about your break I have also broken both of my ankles two times a piece a long time ago (10 plus years). My one footed balance is decent I guess I say decent because I don't know what is considered good or bad. Do you have a guideline to go against? I do have an inversion table that I use at least 5 times per week. I haven't done the marble pick up exercises since I broke my ankles. Sounds like I need to start back. I do step ups, lunges, and single leg deads in my workouts and on my off days (SLD). My one foot hopping ability sucks actually the last time I twisted my ankle I was jumping rope on my right foot. That was about 6 months ago.

[LisaS]

I was once told that one-footed hopping equates to 90% rehab (as in, we'll get you back to 90%). In PT this last time, we went up to 1 min one-footed balancing, including movement and eyes closed - my proprioception still sucks. What I noticed is that before my break, for years and years, I'd do little "twists" or "turnovers" - minor really - kind of often - like walking on uneven ground or the dogs lunge suddenly - and after rehabbing from my surgery and keeping up with balance and strength since then, now I'll step wrong or do something dumb and think "hey - before I would have turned my ankle doing that" and yet this time I didn't.

[tossedup]

I will test my balance again and record my time to have a bench mark to gauge my progress by. This sounds exactally how I roll my ankles quite often.
What I noticed is that before my break, for years and years, I'd do little "twists" or "turnovers" - minor really - kind of often - like walking on uneven ground or the dogs lunge suddenly.

I am going to add the balance training and marble toe pickups to my daily schedule. Thanks for the tips. Let me know if you think of anything else I can do.

[LisaS]

do the marble pickups standing -- that way your other leg gets a balance workout while the working leg gets the foot workout. move the cup to drop the marbles in so that you do both left side and right side, per leg, that way you get both eversion dropping and inversion dropping. at least that's what we did. (unless one of the Phys Ther has more recent ideas)

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Great idea Lisa. Thanks

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TTFFL Workout B

1a) Low incline DB Press
55lb db's 3x8

1b) DB Roman Deadlifts
3x8 75 lb DB's

2a) DB Close Grip Press
3x8 55lb db's

2b) DB Shrug
3x8 75lb DB's

3a) Elevated Pushups
3x10 body weight

3b) Barbell Rollouts
3x10 20 pound barbell

6 intervals on punching bag
Speed punching 30sec
Regular punching 1min

Great workout tonight. The only time my ankle bothered me was during deads when I pointed my toes towards the ceiling but nothing to bad. It had been a while since I went all out on the punching bag. I forgot how winded you get. I ate a great pwo dinner consisting of a sirloin steak, corn on the cob, and creamed spinach. Man it was good and I have some leftover for lunch tomorrow. I plan on getting some good rest tonight as I have a big day at work tomorrow.

[Iamjennmedic]

Good stuff. It great to see you are working through the injury smartly. I will look forward to following you along here. Are bb rollouts for the abs or am I confussing them for something else?

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Thanks Ms Jenn. Yea they are for the abs. It is kind of like and ab roller but you get a barbell with a light weight on the sides get on your knees and roll out with the barbell then use your abs to return to the starting postion. They are a killer ab exercises. Probally my favorite one. I will try to find a link for you.

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Well I kinda went of the deep in last night on the eating plan. It was about 8:30pm and I was hungry. I had salad and shrimp/veggie cabos for dinner about 5. 8:30 rolls around and my stomach started growling and pizza came a calling. So I order pizza hut meat lovers pizza. I only at two slices but had two cheese sticks and a cimmanon stick along side with it. It wasn't as good as I remember but it hit the spot. Oh well can't do anything about what I ate last night so back on track today. Fixing to have some eggs. I am feeling a little bit tired this morning for some reason I am going to get some coffee.

[Iamjennmedic]

Those ab rollout things scare me. I haven't tried them. I am so clummsy I am afraid of kissing carpet

I find those cravings are never what you remember them tasting like. Just remember that next time, its never as good as you imagine it to be. (unless its cheesecake )

[tossedup]

Give them a try jen I am sure that you won't kiss carpet. I do mine over concrete so that is extra motivation not to miss a rep. I agree the first couple of bites were good then I was like why in the hell did I spend my money on this crap. Damm tv commercials.