The Big Stretch

[CloveApple]

Originally Posted by brwnsgr

By the way...how do I get the pretty blue when I want to quote just a section of what has been posted? I have yet to figure that out...

Ok, I'll give an example but I'll put "{}" in place of the "[]" so what I am doing will show up instead of turning into blue boxes.

When I hit the quote button on your post I got:

{quote=brwnsgr;630210}By the way...how do I get the pretty blue when I want to quote just a section of what has been posted? I have yet to figure that out...{/quote}

The secret to editing out a section of the post without losing the blue box effect is to never remove the {quote=brwnsgr;630210} at the beginning and the {/quote} at the end.

Cause those little bits of code are what tells the forum software "Hey listen up! This is a quote by brwnsgr. Put everything inbetween in a blue box and make it snappy!"

The middle you can mess with as much as you want.

[brwnsgr]

Originally Posted by CloveApple

Cause those little bits of code are what tells the forum software "Hey listen up! This is a quote by brwnsgr. Put everything inbetween in a blue box and make it snappy!"

I'm crossing my fingers, but I think I got my codes talking to the software! Didn't even pay attention that last little code at the end. Thanks for the feedback!

[CloveApple]

Originally Posted by brwnsgr

I'm crossing my fingers, but I think I got my codes talking to the software! Didn't even pay attention that last little code at the end. Thanks for the feedback!

[CloveApple]

10/15/08, Wednesday

I've been pretty random about when I work out so when Alan asked me for workout times I told him that, but I also spent awhile trying to come up with a consistent schedule that I could keep to.

So I'm aiming for:
Monday 2:15 core exercises as warm up (45 minutes) then my session with my trainer A.
Wednesday 11AM steady state 125-145 BPM aerobic routine (30 minutes) then weights (an hour)
Friday 10:30 AM core (45 min) then weights (hour)
Sunday 2:30PM intervals (30 min)

I hit the gym later than I'd planned today, but I did fit in almost everything I'd planned and it flowed better than I'd expected.

Biked to gym.

elliptical
5 minute warm up (85-105 BPM)
20 minutes (125-145 BPM)
5 minute cool down 85-105 BPM)

weights:
They are all 3 sets of 10 reps each unless it says otherwise. (The numbers are from the numbers on the plates, so not always actual pounds; +5 is adding a 5 pound weight.)

cable cross twist: 30
cable cross shoulder press: 15
low pull: 5.5
triceps pull down: 5.5
biceps curl: 2 +2.25 10 reps right/10 left, 9 right/10 left, 8 right/10 left
leg press: both legs at 10, each leg seperately at 5, both legs at 10
hip abductor: 9 just 2 sets (cut it short to get to work on time)
hip adductor: 9 just 2 sets

Biked home.

I had a work meeting this evening. My job is about to change everything (hours/locations/coworkers/sup ervisors) and it's coming sooner than I'd hoped, but I hope the basic gym times breakdown will still work.

Actually I'm more than a little stressed with the changes. I work with a really tight knit group of people and we are all having a rough time as the house that has become our second home prepares to close. Plus I'll be losing a big piece of my support network for the health changes I've been making.

[brwnsgr]

Originally Posted by CloveApple

I had a work meeting this evening. My job is about to change everything (hours/locations/coworkers/sup ervisors) and it's coming sooner than I'd hoped, but I hope the basic gym times breakdown will still work.

Actually I'm more than a little stressed with the changes. I work with a really tight knit group of people and we are all having a rough time as the house that has become our second home prepares to close. Plus I'll be losing a big piece of my support network for the health changes I've been making.

Very unfortunate news about the changes you're having to go through at work. Are they placing all of you in various other homes that are still open, which means splitting y'all up?
I can totally appreciate the benefits of a physical support group, but this forum can become a pretty decent alternative for you in the interim. And I'm sure those that are/were there with you will just be a phone call away. You've done amazing things, girl! You WILL get through this.

[CloveApple]

Originally Posted by brwnsgr

Very unfortunate news about the changes you're having to go through at work. Are they placing all of you in various other homes that are still open, which means splitting y'all up?
I can totally appreciate the benefits of a physical support group, but this forum can become a pretty decent alternative for you in the interim. And I'm sure those that are/were there with you will just be a phone call away. You've done amazing things, girl! You WILL get through this.

*nods* Yup, both staff and residents are scattering to several other homes. I've just been really spoiled: great supervisor, coworkers that actually give a damn about the residents, and a really relaxed attitude where people pitch in and help each other as a matter of course instead of worrying about who has which title or official responsibility. So of course I'm cranky about having my cozy little world rearranged.

You're right though that this forum is an awesome place. I'm really glad I stumbled across it.

[CloveApple]

Yesterday (Thursday) my back decided to go on strike and I wasn't sure I was going to be able to get out of bed. All the weird postures I tried would have been amusing if it didn't freaking hurt. Anyway, I made it to work but excused myself from any real lifting or bending.

I was feeling better this morning and I had a massage after work. I wish I had scheduled for a longer time slot as things were more messed up then I'd realized. She started on my left hip and by the end of the session she had only gotten some of the top layer muscles in the hip done as apparently knots were stacked up like a freeway pileup. I could definitely feel that some of the areas she was working on really needed it. I'm guessing all the hip/butt/lower back muscles are out of whack right now.

I was hoping I might be able to work out afterwards as I felt somewhat better right afterwards, but as soon as I tried to get off the massage table (which took me a couple minutes) my back let me know I was in no shape for it.

I've got my first physical therapy appointment on Monday, so here's hoping things get better soon.

[CloveApple]

My back is slowly improving but still hurting and my left hip is still hurting more than it used to, so I'm trying to be careful. I felt like a total slug at work today because I wasn't doing my share, but I really can't right now.

Alan's sending me the starting info for my nutritional program this evening, so if it comes in time (before their ordering deadline) I'll order groceries from a local delivery place since there's no way I can carry them. If I get the info later than that I guess I'll call a friend to see if they can help me shop.

[brwnsgr]

Thinking about you, girl. Back pain is insane. Take it easy.

[Cynic]

Originally Posted by CloveApple

I had a work meeting this evening. My job is about to change everything (hours/locations/coworkers/sup ervisors) and it's coming sooner than I'd hoped, but I hope the basic gym times breakdown will still work.

Actually I'm more than a little stressed with the changes. I work with a really tight knit group of people and we are all having a rough time as the house that has become our second home prepares to close. Plus I'll be losing a big piece of my support network for the health changes I've been making.

Sorry to hear about the corporate changes going on at your place. I have a conference call to attend Monday about the changes that are taking place at my company.

[CloveApple]

Originally Posted by brwnsgr

Thinking about you, girl. Back pain is insane. Take it easy.

Thanks, the back part is slowly getting better. The left hip not so much.

I saw the physical therapist today who checked out my left hip and how I stand, bend etc. She ruled out one leg being longer than the other as the cause of pain. (Said while there might be a wee difference, it wasn't enough to be significant.) She agreed the location of pain involved the piriformis, which I've known for a little while.

She gave me a few stretches (one for gluteus medius, one for piriformis, and another that I didn't catch which muscles it targets --her note just says "hip"). I think it's time I get a yoga mat or something to use at home.

I see her again on Friday. So here's hoping we make some progress.

Originally Posted by Cynic

Sorry to hear about the corporate changes going on at your place. I have a conference call to attend Monday about the changes that are taking place at my company.

Thanks for stopping by. Hope your call has some good news in the mix.

[brwnsgr]

Originally Posted by CloveApple

She gave me a few stretches (one for gluteus medius, one for piriformis, and another that I didn't catch which muscles it targets --her note just says "hip"). I think it's time I get a yoga mat or something to use at home.

I see her again on Friday. So here's hoping we make some progress.

How often have you been advised to do the stretches? Do you have any thoughts as to what has aggrevated your hip?

[CloveApple]

I got my nutrition plan and went shopping today. (A friend helped as I'm not up to hauling groceries yet.) I think this is going to be so do-able.

It's not remotely low carb in terms of the thinking here, but it's lower carb than I've ever eaten, so it's going to be interesting (not in a bad way).

Actually I'm surprised to find myself scanning recipes again and intrigued by the minor challenge of figuring out things that fit the plan. Of course recipe in my case means anything more involved than popping stuff in the microwave. (Oooh I chopped something up. Let's call it a recipe! )

Planned for tomorrow is Indian chutney made from a persimmon. I've never had a persimmon before but they supposedly taste a little mango-ish.

I also scheduled another massage Tuesday (tomorrow) for my hip issues and I'm tentatively planning to do some elliptical time on Wednesday. If that aggravates things too much I'll back off but the physical therapist said she thought it should be ok.

(I'm not entirely sure she's right because I have a long history of people misreading my pain and injury levels. The kind of stuff where someone offers me a band aid for a broken bone. I think it's because I'm generally fairly quiet and not screaming or crying.)

[Cynic]

I cut meat, that is the extent of my culinary skillz. Since my oven is dead, I have to cut roasts into slabs for the stove top.

[CloveApple]

Originally Posted by brwnsgr

How often have you been advised to do the stretches?

2-3 times each a day.

Originally Posted by brwnsgr

Do you have any thoughts as to what has aggrevated your hip?

I'm not sure. It started hurting months ago, but only when I walked about 6 blocks. Then more recently it has gotten worse in a couple ways.

Some of it could be the biking. Some of it could be that I'm more active in general. It's possible that weight loss has changed my walk or posture. Some of it is definitely about lifting more at work recently. (A client is losing the ability to walk and sometimes leans on staff a lot.)

I don't think the physical therapist is sure either. She ruled out a couple possibilities, but didn't seem to have a definite theory.

[CloveApple]

10/21/08, Tuesday

Long day as I worked at two different homes today. (The one I'm transitioning out of and the one I'll be moving too.)

In between I fit in a massage. It was so not in the budget, but right now I'll try whatever might work. I went to a different place this time and I'm definitely going back to this person. Everything she commented on matched my own perceptions of what was happening in my body and none of the massage pain felt bad if that makes any sense.

10/22/08, Wednesday

I tried a workout today. I biked to the gym with the plan that if biking hurt I'd put my bike on the next bus, but biking seemed fine including on the up-slope going home after.

Andrew (my trainer) happened to be there and we talked about my hip and also set up a new time to meet now that my work hours are changing. (I was lucky that he had a time open that should work well for me.) He suprised me by suggesting overtraining as a possible contribution to my hip pain. I was pretty incredulous and protested that I really don't do that much, but he replied that it's all relative. So I'm turning that thought over.

I did the elliptical but I was being cautious and really taking it easier than I usually do, as a sort of trial run. So I used lower resistance than usual and I was often just under or at the bottom of the 124-145 BPM heart rate I'd normally be aiming for. I could feel it in my hip but not as badly as I thought I might.

On the bike ride home I got soaked to the skin and discovered that the jacket I thought was at least somewhat waterproof is anything but. If I'm going to ride this fall and winter I need to invest in some serious clothing (I live in Minnesota). Realistically with my recent health expenses that might mean winter riding is out for this year. I'll keep my eye on sales and thrift stores though.

Sad day at work as half the residents and staff moved out. All of the staff were talking about feeling down. In the evening the house felt like a ghost town.

[SpacecityPaula]

I am sorry your job is changing.

[CloveApple]

Originally Posted by SpacecityPaula

I am sorry your job is changing.

Thanks for the sympathy. It's appreciated.

[CloveApple]

Today was day four of the new food plan.

My first venture into the land of protein powders was not a success. Oatmeal with vanilla whey and peanut butter sounded really good, but tasted like a toxic waste dump. It looks like I can add stevia to the long list of sugar substitute type sweeteners I despise.

So the search is on for a whey powder I actually like.

On the plus side I made the persimmon chutney yesterday and it rocked. I ate the first half yesterday by scooping it up with cucumber slices. Then the second half became topping for tonight's supper.

Typing about this is making me hungry, which means that it's time for bed.

[realcdn]

One thing I might suggest is adding some vitamin C crystals into the mix. I find most artificial sweeteners too sweet. It doesn't matter what I mix with them I'm not fond of the taste. We use vitamin C crystals for canning (so we have it around) and I find that 1/8-1/4 tsp takes away that overly sweet taste I dislike.

[brwnsgr]

Originally Posted by CloveApple

In between I fit in a massage. It was so not in the budget, but right now I'll try whatever might work. I went to a different place this time and I'm definitely going back to this person. Everything she commented on matched my own perceptions of what was happening in my body and none of the massage pain felt bad if that makes any sense.

Glad that you found someone that you can better connect with. Especially as the person is more in tune with how you feel about your own body. Is she having you continue with the stretches that the original person had you do?

Sad day at work as half the residents and staff moved out. All of the staff were talking about feeling down. In the evening the house felt like a ghost town.

I don't know how well it will work with the residents, but perhaps all the staff should do a planned night out every month, or so. That way y'all won't lose touch with each other.

[CloveApple]

Originally Posted by realcdn

One thing I might suggest is adding some vitamin C crystals into the mix. I find most artificial sweeteners too sweet. It doesn't matter what I mix with them I'm not fond of the taste. We use vitamin C crystals for canning (so we have it around) and I find that 1/8-1/4 tsp takes away that overly sweet taste I dislike.

Thank you! That sounds like a great idea. I'm guessing it might also help mask the aftertaste of some sweeteners.

[CloveApple]

Originally Posted by brwnsgr

Glad that you found someone that you can better connect with. Especially as the person is more in tune with how you feel about your own body. Is she having you continue with the stretches that the original person had you do?

I still have a follow up appointment with the physical therapist that gave me the stretches. I think I got way more out of the session with the massage therapist though. Plus, I'm just not sure I trust everything the physical therapist said.

Originally Posted by brwnsgr

I don't know how well it will work with the residents, but perhaps all the staff should do a planned night out every month, or so. That way y'all won't lose touch with each other.

*nods* We're very much going to keep in touch. A number of us are friends outside of work, and I'm planning to make an effort to stay in contact with people.

[CloveApple]

No workouts the last couple days, but that's intentional, not slacking. I do need to get better about doing stretches though. Still need to get that yoga mat.

The back's getting steadily better as is the hip. It's still not what it should be and it still talks to me but I haven't had any "oh god no" moments of pain the last couple days. Today I could finally sit in the tub without pain. which was so, so, nice.

I've been really spazzing out about food the last couple days. I don't know what it is about weight loss and food that can make me so anxious and just rigid at times. Little stuff can seem so huge when I'm freaking out about it that I can't even say it clearly. The logic centers just go.

I finally managed to get some of the stuff that I was worrying about into questions that made enough sense to email, sent them off to Alan, and got some answers. Feeling much calmer now.

[CloveApple]

10/27/08, Sunday

We got our first snow today. It turned to rain later and never really stuck, but it was definitely snow.

I got another whey powder Saturday (yesterday) that was just plain unsweetened whey and I think this one is going to work. I tried it today with just a little cocoa powder and also with decaf instant coffee and it was pretty decent. Not lick your lips delicious, but decent. I'll keep experimenting with flavors.

I think I'm starting to get a handle on how to eat my quota of protein without eating quite as much meat as I have been. (I'm much more comfortable closer to the vegetarian end of the spectrum, though I doubt I'll ever be a vegetarian again.)

I'm going to start looking at higher protein vegetarian recipes for a few that I could make in a big batch and freeze. I'm trying to decide if I'll be fine doing that by myself or if it would be a bit too much of a temptation to overeat while I cook. I might just ask a friend to bring a recipe they want to freeze and do a joint cook-a-thon.

Biked to the store after work and got a yoga mat. Then went to the gym.

Intervals on the elliptical with my heart rate monitor:

5 minutes warm up.
Then four times:
4 minutes at 125-145 BPM (zone 3), then 1 min 145 - 155 BPM (zone 4)
5 minutes cool down.

Before bed I did physical therapy stretches on the yoga mat.

[CloveApple]

oops. Looks like I dated yesterday's post wrong. So I get to do the 27th over. How many times do you get to do that?

10/27/08, Monday

Physical therapist appointment in the morning. She gave me a couple new exercises. Apparently I need to focus on gluteus medius, gluteus max, transverse abdominal, and core stuff in general.

I'm still not entirely sure of what I think of the physical therapist. An hour later I had my session with Andrew and when we went over what she had given me he corrected my form on some stuff she hadn't even commented on. But then I think the world of Andrew so any comparison is going to be unfair.

A lot of my training session was explanation and going over form so I can't quite call it a workout but it was good.

The rest of the day was long as I didn't get out of work till 11:30PM. Rough day as far as staying away from extra food, but I did.

[brwnsgr]

Originally Posted by CloveApple

The rest of the day was long as I didn't get out of work till 11:30PM. Rough day as far as staying away from extra food, but I did.

What do you mean by "extra food?" The mindless noshing that gets us all into trouble, or is it based on what your nutritionist has advised you to eat? How is that going, anyway? Still wondering if I should hook up with one.

[CloveApple]

Originally Posted by brwnsgr

What do you mean by "extra food?" The mindless noshing that gets us all into trouble, or is it based on what your nutritionist has advised you to eat? How is that going, anyway? Still wondering if I should hook up with one.

By "extra food" I mean food that I love but that I've eaten my limit of for the day based on the plan I'm following.

Wow, your question just made me realize that I really haven't done any mindless noshing since I started working with Alan. (I tend to home in on the stuff that "needs fixing" and miss sight of the good stuff I've done sometimes.)

Food and weight are stuff that are so emotionally charged for me that it's hard to give a fair report, but overall I think it's going well.

Really I'm pretty damn impressed with his plan. I'm going to spend time arguing in my head with any plan on earth (and I do) but it's got lots of wiggle room and options built in at the same time that it's stricter in some ways than I'm used to.

I really love not having to weigh stuff anymore. I don't think I realized how nuts that was making me till I felt like I could stop. Sometimes I still do, but that's mostly stuff that's easier to measure that way or just me being anal.

I also love that eating out is back in the picture as a possibility. (I had mostly just quit going out with friends and family because I just couldn't figure out how to make it work without it being pure stress for fear of blowing the whole week.)

My scale says I'm down from 188.8 to 184.6 in the eight days since the 21st. Not sure I believe it and trying not to get too attached to the numbers if it's a fluke of some sort. Except for when I very first started losing weight I'm used to losing about a pound a week or staying level so it just doesn't feel real and I don't know how to react.

Should you consult somebody? If you can find somebody good I'd say hell yes.

Unfortunately there are some lousy ones out there. (Like the one that recommended chicken to me as a good source of vegetarian protein --I kid you not! Needless to say I didn't bother going back. She also said a few other things that just made me embarrassed for her, but the chicken one...wow.)

I'd recommend Alan Aragon in a heartbeat, and I think it's worth looking for someone good for sure.

[CloveApple]

10/31/08, Friday

An actual real workout, what is this log coming to? Andrew had me shorten the rest intervals in my interval routine and add another sprint interval. So now it's sprint 1 minute, rest 3 minutes, rinse, repeat. I could tell the difference.

intervals on elliptical w/heart monitor:
5 minutes warm up.
Then five times:
3 minutes at 125-145 BPM (zone 3), then 1 min 145-155 BPM (zone 4)
5 minutes cool down.

Then I did some stuff for the hip.
A piriformis stretch
clamshells
quadruped (I know this one has other names but I don't remember them)
each time done for 30 seconds or until I tipped over, whichever came first

[CloveApple]

My new job site continues to be a source of frustration, but it's better than it started. Here's hoping that trend continues.

This weekend I got an unexpected day off Saturday because mysteriously I wasn't on the schedule when I went in. I couldn't decide whether to be happy or upset. So I alternated.

11/2/08, Sunday

Biked to the gym and did weights. I only had to back off on one thing because of my hip, which was an awesome surprise. I think I'm really back.

weights:
They are all 3 sets of 10 reps each unless it says otherwise. (The numbers are from the numbers on the plates, so not always actual pounds; +5 is adding a 5 pound weight.)

cable cross twist: 30
cable cross shoulder press: 15
low pull: 5.5
triceps pull down: 5.5
cable biceps curl: 2 +2.25
hip sled: bar+35# plate, first set both legs, then next two sets each leg seperately
hip abductor: 9, which bugged my hip in a way I didn't like so I went down to 8 for the 2nd, then skipped the 3rd set
hip adductor: 9
shoulder press: 62.5, 2 sets of 10 then managed 7 and hit failure trying for 8
seated chest press: 65+10, 2 sets of 10 then managed 7

I could tell I had lost a little strength as some of the weights seemed harder than I remember. I'm tired.

~~~~~~~~~~~~~~~
This post has been brought to you by the word dorsiflex.

To dorsiflex is to bend (flex) a body part in a dorsal direction. On a fish the dorsal side is the top where the top fin is. On a human the dorsal side is our back.

For example to dorsiflex your foot you bend your ankle so the top of your foot is rising up and back towards your leg. Other body parts can also dorsiflex, but in people it seems to mostly be used to describe foot motion.

What a goofy sounding word. I love it. But then I like words. I think I'm going to keep posting fun words or terms that are new to me or that I just want to remind myself of.