Physio Exercises

Well, I said I would do it and so here it is.  This is my post-mastectomy strengthening exercise program as prescribed by my physiotherapist at Djerriwarrah Health Services.  Please excuse my shabby looking appearance, but it was a matter of just getting it done! Totally cringey but I'll get over it, just makes me more determined to keep on going.  Whilst not about losing weight, it is my hope that it will happen as a chain reaction.

I've had quite a few other exercises before getting to this stage, which I videoed way back at the beginning and then forgot along the way.  Oh well, there is still much progress that can be made so this is still a good semi-starting point.

A movement I am finding difficult is raising my arms above my head.  When doing the movement it feels as though the side of my foob is going to rip open.  This means that I am struggling when it comes to hanging clothes on the line, reaching the top cupboards in our kitchen, washing my hair, and sometimes dressing.  

The exercise I am doing to help is called a Wall Crawl.

Quite simply, in both the front and side positions I slowly crawl my fingers up the wall as high as I can (before being painful), and then crawl down again.

My Strength Workout Circuit 

All exercises are performed 10 times x 3 sets 

1.  Stand to Sit Squats 

Start by standing close to the front of the chair.  Then sit down on the chair for a second, and push back up to a standing position.  Hold dumbell weights to make harder.

2.  Wall Push Ups

Start with feet and legs together, standing about 60 centimetres from a wall with your arms straight out in front of you. Palms should be on the wall at about shoulder-level height and shoulder-width apart, with fingers pointed upward. (If you feel like you’re reaching too far, move your feet closer.  The further feet are from the wall, the harder it is).  Bend your elbows and lean your body toward the wall until your nose almost touches it. Ensure your back stays straight and your hips don’t sag.  Push back to the starting position.

3.  Bridge

1. Lay on the floor face up, with knees bent and feet flat on the ground. Place arms at your side with your palms down.  Lift hips off the ground until your knees, hips and shoulders form a straight line. Squeeze the glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise.  Hold for a couple of seconds before easing back down.
3. 4.  Single Leg Bridge 

As above with the difference of one leg straight up in the air with sole of foot pointing towards the ceiling.

I only manage to do 5 on each leg at the moment as other wise my form goes.

5.  Front Raises 

Begin by holding both dumbbells of equal weight in front of your thighs with your palms facing your body. Keeping your back straight and feet shoulder-width apart, lift the dumbbells in front of you in a controlled manner until your hands are in line with your shoulders. Pause, then slowly lower back to the starting position.

6.  Lateral Raises

Stand tall with your core braced and feet together. Hold the dumbbells together in front of your abdomen with palms facing each other. Leading with your elbows, raise the weights out to the sides, making sure you use your muscles and not momentum. Stop at shoulder height, then slowly return to the start.

As 1/2 a kilo was too easy, I decided to up my weights to 1kg.  This made a big difference to the feeling felt through the foobs...not ultra painful but it can be felt!

7.  Bird Dog 

Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt. Return to the starting position, placing your hand and knee on the floor. Repeat on the other side to complete one rep.

8.  Walking

No set distance, just simply moving.  To make it more challenging suggestions include walking with dumbbells, adding incline or stairs, and doing varied walking tracks.

It is my goal to go for a walk, and do the circuit, three times a week, alternating between each.  This will allow me to have one day of rest.

You will notice a few blogs popping up all about my walking adventures...be sure to stay tuned!

P.S.  I want to give a shout out to a mate of mine who has given me a little kick up the butt by sharing his own journey.  Thank you for the inspiration Adam xo

P.P.S.  And...because I get frustrated at myself for not being able to lift as much, or do as much as I once could, here's a reminder of where I was 5 months ago.

Not forgetting the infections, open wounds, and two additional operations a month later.  Plus additional nether region issues to complicate matters further!

Maybe I'm doing a-okay afterall, I've got this, onward I go!

Read more "Physio Exercises"

Awesome ABS August

August is Awesome Abs Month with the challenge being put out to complete a total of 5000 Ab Exercises from August 1st to 31st.  This works out to be 162 Ab exercises per day.

DAY 1 - Before Photo

Day 1 = 200 (Combination of Crunches, Sit Ups and Russians)

Total Done: 200 / Total Remaining: 4800

Day 2 = 50 (12kg Kettlebell Side Leans)

Total Done: 250 / Total Remaining 4750

Day 3 = 350 (combination of v-tucks, spoons, crunches, alternating leg ups, side taps, crunches and leg lowers)

Total Done: 600 / Total Remaining 4400

*HAD TO STOP & REST DUE TO BACK INJURY*

I was hoping that after a week of rest I would of been able to get straight back into training again but unfortunately my 1 week is now going to be 2 and from there who knows...

Read more "Awesome ABS August"

12WBT Task 7 & 8

In order to know how far you've come, you've got to know where you started. 

PRE-SEASON TASK 7 - Fitness Test

1 km Time Trial - This is a measurement of your cardiovascular fitness. The fitter you are, the healthier your heart. 

Push UpTest - This is a measurement of your upper body strenth and endurance. How many push-ups can you do in 1 minute? 

Wall Sit - This test measures your lower body strength.

Sit & Reach - This test measures flexibility

Crunch - 5 stage abdominal test to determine your abdominal strength

• Stage 1: Wrists to kneecaps 
• Stage 2: Arms folded across your chest. Full sit up, Elbows to thighs 
• Stage 3: Hands linked behind head. Full sit up. Elbows must stay wide 
• Stage 4: Arms crossed behind your head. Hands on opposite shoulders. Full sit up. 
• Stage 5: Arms fully extended crossed behind head. Full Sit up. 

PRE-SEASON TASK 8 - Measure Up and take some statistics

Weigh, Measure and Take a 'BEFORE' Photo

SOME TIPS:

Weight - Choose your weigh in day and make sure you weigh in on the same day and time each week. Mornings are the best - straight after your first pee and in the nude.

Measurements - Make sure that you are wearing the same clothes (including bra for girls) and measure exactly the same way each time, and at the same time of the day.

• Chest: on the nipple line. 
• Waist: on the belly button and measure around that point. 
• Hips: at the widest part (not on the hip bones). 
• Thighs: With feet apart and arms by your side point thumb downwards - this is your measurement point. 
• Arms: 4 fingers above elbow crease, arm relaxed down by your side as you measure.

So if you pay attention you might have noticed that I have shrunk by 2cm....old age or the wrong initial measurement hmmm.

I am currently a tight Size 14 which means my jeans are uncomfortable.

I have to say that I am totally disgusted in my body fat percentage.  In Feb 2012 it was 33% and in 4 months it has increased by a shocking 17.9% - hence the reason I am looking like a saggy baggy elephant girl.

Unfortunately my loose skin on the inner thighs and arms and my upper tummy will require surgery but in the meantime I plan to just tone up the underlying muscle as much as possible.  I will consider surgery if when I reach my goal I am still not happy with how it looks.

Well, that's the end of the Pre-Season Tasks...now to get on with the challenge.  No luck needed as I am one determined and stubborn woman!

Read more "12WBT Task 7 & 8"

Struggle Day

Friday was my struggle day and from the minute I pushed myself to get up out of bed I was wishing it was time to get back in again.  

Despite feeling like this however, I pushed through...

• Morning Photography jobs for the Moorabool News
• Collection of my book gift card
• P/T session with Craig
• Lunch and quick catch up with my Jhanine to check out her new Cake Studio.
• Physiotherapy Session
• Shopping
• Music Rehearsal
• The usual Mummy and Wifey stuff

Last weekend my name was drawn on a facebook competition to win a $20.00 Collins Gift Card.  I don't know what I am going to buy yet but I am curious about this Fifty Shades of Grey that all the girls are raving about.

PT Session with Craig.

2 X Resistance Band walks - Sideways

2 X Resistance Band walks - Forwards

2 X 10 Full TRX Squats

2 X 10 Wall Ball Squats with VMO Ball Hold

CROSS FIT CIRCUIT X 5

5 X Calorie burn on Cycle

10 X Steps Ups (once again I needed to use the TRX to help me but I got better with each one)

20 X 6kg Ball Slams

30 X 8kg Kettlebell Swings

I really struggled but continued to push through.  There were so many times that I wanted to say that's it, I can't do anymore but I didn't and even though I felt that I was really slow, I was proud that I didn't pike out. Besides pushing myself to do it, I have a feeling that there was no way Craig would of let me give in anyway LOL!

Physiotherapy

This session was with Henry who specialises in Exercise Prescription and he was really encouraging and helpful.  

One of the questions I had was whether or not I should be pushing through the pain or whether I should be stopping before it...the answer was a blunt STOP before it - 'IF' it is pain in the joint.  Muscular pain of course is a different story.

He was really happy with my progression of exercises and added in a couple of others to further advance my progress.  As well as continuing to work on my VMO I also need to strengthen my Glute Medius Muscle so that it can assist shorten the outer thigh muscles therefore pulling the knee cap over so it tracks properly.  I also need to be really conscious of the knee caps position when doing my other exercises eg.  Knee in line with second toe when squatting.

Clam Shell - 3 sets of 10

Lying directly on side, knees bent to 90 degrees
Keep feet together, lift top knee towards ceiling
Keep pelvis still, don’t let  it roll backwards towards bed

Hip Raise with Leg Extension - 3 sets of 10 (each leg)

Lying on back knees bent.
Tighten butt muscles and lift butt so shoulders, hips and knees in a straight line
Hold hips up, lift one foot off floor and straighten leg so it is in line with knee
Keep pelvis level and hold for 5 seconds
Lower slowly

One of the negatives of the session was that he isn't convinced that the operation has worked due to the laxity in my joints.  So, it means tighting (shortening) the muscles that work the joint as much as possible in order to keep the knee cap from popping out.  

Another question on my mind was whether he felt that it was possible to strengthen my left knee enough so to avoid further surgery - unfortunately he wasn't very optimistic due to the same reason he isn't sure whether or not this surgery has worked, but he said that anything is worth a try and to just see what time presents.

Notes from Session with Danyel

I really liked some of the new and challenging exercises that I did in my Thursday session and just wanted to make a note of them before I forgot.

Suprisingly enough one of the exercises is one that the Phsyio is getting me to do....Hip Raise with Leg Extension.  This one takes so much mental concentration to make my leg do what I want it to do and also strength and control to hold my body up.  With Danyel, we advanced it into a leg lower (taking leg straight up and then down).

Resistance Band shoulder throws (similar to torsonator) and lunge power punch - these would be awesome with a plyo component thrown in.

Push ups with knee/brazillian crunch - these take push ups to a whole new level and I love it.

Plank variation - toe taps, knee touches - I've done these before but had forgotten so it was nice to have the memory refreshed.

Read more "Struggle Day"

Good Food and Exercise

Wednesday 30th May 2012

EXERCISE:  

Random Thought:  Sometimes I look at my life and I shake my head in disbelief.  I would of never ever imagined that I would love being as physically active as I am.  Don't get me wrong I have my days when I love sitting on my butt and doing nothing but its only days, not months or years as was the case.  Now when I don't move, my body craves it.  I love the challenge of exercise even when I feel like I can't possibly  push myself any further, I love the feeling of empowerment it gives me afterwards,  I love the strength, the energy...I just love it - Crazy I know!

Yesterday morning I did a PT session with Craig that really pushed me out of my comfort zone, but it was exactly what I needed.

Warm up on the bike (my leg took a little while to respond but it got there in the end)

2 x Sets

TRX - Single Leg Lunges X 10 each Leg

16kg Kettlebell Deadlifts X 10

Wall ball squats squeezing ball between legs to switch on VMO X 10

2 x Rounds (CrossFit)

20 X 8kg Kettlebell Swings

10 X 6kg Deadball Slams

20 X 8kg Kettlebell Swings

10 X Inch Worms

20 X 8kg Kettlebell Swings

10 X Step Ups (I held onto TRX's for support)

20 X 8kg Kettlebell Swings

10 X Ring Rows

Then I came home and did Abs...

2 x Sets (Alternating 4kg and 6kg Kettle Bells)
10 X Kettle Bell Crunches
10 X Toe Taps
10 X Rev. Crunches

2 X 30 second Plank

FOOD:

Well the photos don't do them much justice but dinner was delicious!

Pork and Coleslaw Wraps

This was my take on a recipe in this months Weight Watchers Magazine.

Serves 4

Coleslaw
1/4 Shredded Cabbage
2 Carrots Grated
1/8 Red Onion thinly sliced
OR a 250g Bag of ready made coleslaw mix
1/2 Cup of low fat natural yogurt.

Combine all ingredients together, season with salt and pepper, cover and set aside in fridge.

Pork
1 tbs olive oil
500g Diced Lean Pork
1 medium brown onion, sliced
2 garlic gloves, finely chopped
400g can diced tomatoes
2 tbs tomatoe sauce
1 tbs apple cider vinegar (I used white wine vinegar)
1 tsp dried oregano leaves
Pinch of chilli flakes (I didn't use these)

Heat oil and cook onion, garlic and pork until browned and onions are softened.  Add remaining ingredients, season to taste and bring to the boil.  Reduce heat to a simmer - the longer the better as you want to be able to shred the pork with forks so it melts in your mouth.

Spread wholemeal tortilla with mashed avocado (we forgot this bit), top with warm pork and the coleslaw mix, wrap and enjoy.

Minestrone Soup

Recipe is HERE

Read more "Good Food and Exercise"

The Update I promised

WEDNESDAY 23rd MAY

On Wednesday afternoon after much self debate, I had my lapband adjusted by .7ml.  As you are aware, of late I have been really struggling with willpower and consistency (which we all know is the key) and so I swallowed my pride and decided that as long as I make sure I do all the 'right' things with regards to good nutrition and exercise and not use the band in the wrong way, then I might as well use it to my benefit.  So for the first couple of days it was back to only eating what fits through a straw and then onto mush and now I am doing a combination.  Juice for Breakfast, Juice or Soup for Lunch, Fruit for Snacks and either Soup or a small serving of dinner and yogurt for dessert if desired.  Unfortunately I don't feel much restriction but I am still doing better than I was.  My week hasn't been perfect but it could of been far worse than it was and  I am happy that I managed to keep some control. 

I spoilt myself with a new juicer

Kmart Homebrand - $50.00 - It is awesome.

Mean Green Juice = Delicious

FRIDAY 25th MAY

The biggest and most exciting news is that on Friday morning, I LIFTED MY LEG and the physiotherapist has given me the permission to do local drives - no more taking the boys to and from school on the scooter.  It is such an awesome feeling to once again be in control of my body.  I still have a little way to go before I get full function back and build up strength but its a huge step.  The oddest thing is that the day before it wouldn't budge and then I woke up on Friday morning and thought today's the day - and it was!

I was also given a new Physiotherapy exercise (mini lunges with resistance band - with right knee in front) to help prevent the laxation in my knee (stop it giving way on me).

SATURDAY 26th MAY

The saying 'If you don't use it, you lose it' doesn't only apply to your level of fitness but also your body composition - in other words all the hard work you put into building muscle turns to fat!  I got weighed and measured today and although the difference in weight since my operation 8 weeks ago isn't that great the difference in measurements and body composition is. I know that this was to be expected (on some level) but it still sucks and now I feel like I'm back to square one again BUT I've done it before so I can do it again....I'm going to do it again!

I also did a PT session with the focus being on strengthening my VMO Muscle (Vastus Medialis Obliquus)

SUNDAY AND MONDAY

I spent these days in bed with my sick little man Ace.

 We watched DVD after DVD and one that we really enjoyed (enough to watch 3 times) was A Dolphin's Tale.  I found it very inspiring.

I drove for the first time on Monday morning and it took some getting used to.  I definately need to build up my plantar flexion strength as I couldn't put my foot down hard on the pedals - luckily school is just around the corner so snail speed wasn't too bad and with practise I will get better.

TUESDAY 29th MAY


Exercise:


I worked out with Kerriann this morning and even though I feel like I didn't push myself hard enough (I was worried I would over do it and not be able to do anything tomorrow) it was still an awesome feeling and I certainly felt it.

5 minute warm up on rower

5 x Rounds
12 x Push ups (on chair)
12 x 5kg Wall Balls
12 x 6kg Kettle Bell Swings (I dropped the weight to ensure correct position of my legs)
300m Row Sprint

15 minutes Cycle
Alternating between 30 seconds High Resistance / 30 seconds Low

3 or 4 (can't remember) x Rounds Abs (Alternating 4kg and 6kg Kettle Bells)
10 x Kettle Bell Crunches
10 x Toe Taps
10 x Rev. Crunches

2 x Rounds (Alternating 10kg and 12kg Kettle Bells)
10 x each side Kettle Bell side bends (obliques)

Study:

The girls came over again today and we managed to finish off the rest of our module.  All going well I will be able to send it off before the week is over.

Food:

I am back on track and it feels great.  Despite being tempted by some delicious Pastizzi today I stuck to my juice and fruit and had fish wraps for dinner (very yummy and so quick and easy) and some Yogurt for dessert.  The only thing that let me down again today was that I had 4 cups of tea and 2 cups of coffee each with lite milk and 1 sugar.  Tomorrow I will alternate with herbals to reduce my sugar intake.

I made a combination of the Refresher and Mean Green Juice today and it was very yummy.

Tash's Mean Refresher (sorry no pic)

1/2 Beetroot

1 Cucumber

1 Lemon

Knob Ginger

1 Carrot

1 Green Apple

4 Celery Sticks

Spinach (handful)

Anyway that's it for now....TOMORROW IS ANOTHER DAY and....

PS.  Tonight is the first time in ages that I have taken my pain killers (endone) and its all because of trying to catch up on my housework.  I managed to do every room except the boys and the toy room (they are on tomorrows to do list) before my feet and legs decided that enough was enough.  Still a good achievement today though and the house looks, smells and feels much better. 

Read more "The Update I promised"

This week is my week..

So I woke up this morning feeling incredibly heavy and blah and unfortunately the scales agreed with that feeling but rather than letting it get me down I decided to just get back on the horse!  This is something I had to do regularly as a kid growing up on the farm, I loved my horse/s but was a lousy rider and I spent more time off the horse than on the bloody thing.  My sister used to sit on the fence and watch me and was forever running back and forth between my Mum and I saying 'Mum, Mum, Tasha fell off her horse' and then coming back to tell me exactly the same thing 'Tasha, Mum said to get back on'...(funnier when told in person because then I can use the funny accent she used to talk in hahaha) anyway, I've gone of track - where was I??

Oh yeah, so rather than let it get me down I decided to just get back on the horse and change the day from a negative to a positive.  Firstly I decided to give myself 2 things to focus on, these being Productivity and Will Power; both of which have been lacking for me of late.

So despite wanting to crawl back into bed I got up and got on with my morning jobs....Getting the kids ready, Taking them to school (on my trusty scooter - very cold trip this morning as Jack Frost was out in full swing), Making Beds and a General House Tidy Up.  Then, I decided that it was time for some Renew Juice to get me through the mornings PT sessions - 3 back to backs.

RENEW JUICE - Serves 1
½ Carrot
1 stick of celery
¼ small beetroot
½ small cucumber
½ knob of ginger
¼ bunch of parsley
3 mint leaves
¼ whole lemon
Process all ingredients in juicer and serve with ice. For a runnier consistency, add a little water.

So once I had finished putting everyone else through their paces,  I went and did a 45 minute Hydrotherapy Session.  I have to say that today's was a little awkward as everyone else in the pool with me were 70+ and here was little ol'e me - shame!

HYRDO SESSION

3 x Sets of each 

• 10 x Squats
• 10 x Pistol Squats (Left)
• 10 x Pistol Squats (Right)
• 15 x Calf Raises
• 15 x Calf Raises (Left)
• 15 x Calf Raises (Right)
• 10 x Lunges (Left)
• 10 x Lunges (Right)
• 10 x Lateral Raises with weights
• 10 x Push Ups on side of pool

As well as laps forward and backwards and knee lifts and some nice relaxing floating LOL!

After Hydro I came home and booked in a wedding to photograph in Feb next year and also had a lovely catch up with my friend Sarah who I have to say is Superwoman as after only 2 weeks of a major surgery she is out and about - talk about inspiring.  Then it was more housework before picking up the boys from school.

As Glenn got home in time for the school run today he helped me to walk in to pick them up from their classrooms - something that I haven't done in 8 weeks - the boys were happy and it was nice to see some friendly faces.

Then it was home again for 2 more PT sessions and I even managed to squeeze my own workout in between each one.

MY WORKOUT

(15 minutes)

3 Rounds - x21 reps, x15 reps, x9 reps

• 5kg Medicine Ball Throwdowns
• 8kg Kettle Bell Swings
• TRX Rows / Pull Ups

2 x Sets

• 10 x 8kg Kettle Bell Shoulder Press  

Finally at 6.30pm I got to sit down and put my feet up and I have to say that despite being tired and really sore (my leg is aching and I've been getting an electric shock feeling shooting through the bone for the past couple of days - horrible feeling), I no longer feel as heavy or blah.

MY PLAN (as at May 21st 2012)

• 2 x Personal Training Sessions (Wednesday and Saturday)
• 3 x Hydrotherapy Sessions
• 1 X Physiotherapy Session with Hospital 
• Daily Physiotherapy Exercises (3 exercises 3 sets x required reps)
• Use only 1 crutch and/or Walk unassisted as much as possible
• Listen to my body and do not push too far
• Lose 500 grams 
• Finish at least 1 module
• Use my Will Power
• Stay Positive

Today's Food...

Breakfast - Renew Juice

Snack - Banana

Lunch - Coles Asian Salad with 50g Turkey

Snack - Mandarin & 1 Cup of Tea (white x 1 sugar)

Dinner - Savoury Lamb Mince and Mashed Potatoe (mix of sweet and normal)

Snack - I plan on having 2 X Cups of Tea (white x 1 sugar) and maybe some Greek Yogurt with Sugar Free Maple Syrup or some tinned (Weight Watchers) fruit and yogurt but right now I'm feeling satisfied, I will let you know tomorrow what I ended up doing.

I have to say I am really happy with todays food so far, now to keep it up over the weekend too!

Read more "This week is my week.."

I feel good

Nana-nana-nana-nah!  Who knew that I would after last weeks little breakdown but here I am back in the ring and fighting stronger than ever...look out Rocky because the Tashinator is in town.  Bahahahahaha I crack myself up I'm that corny!

PHYSIOTHERAPY NEWS

Yesterday I had a Physiotherapy Session with Kusal from Vigor Sports Medicine Clinic and despite nearly falling over from the invoice of $99.00 for 30 minutes I walked out in tears of happiness (I'm a sook lately I know) and with a smile from ear to ear.

If you have been following my blog (thank you) you will remember that last week my surgeon was less than positive and pretty much told me my lack of progress was due to me not doing enough blah blah blah (it's HERE if you didn't read it and want to).

So ANYWAY here is what Kusal (who works with Olympic athletes) said.

Most people who have my type of surgery take a minimum of 12 weeks to get to where I am after only 7 weeks post-op, so I am actually 5 weeks in front.

Currently I have only got about 40% to 45% (on really good day) leg function but he is confident that I will regain 90% (better than the odds my surgeon gave me) if not 100% BUT it will take time.

The Quad muscle needs work BUT not as much as I have been doing because it has actually been too much (see HERE for the exercises I have been doing).  He has give me '3' exercises to focus on.  Any other exercises after these 3 are a bonus but must be done within reason and not to the extent that it will compromise recovery time.

Quad Press - Sitting with legs straight out tighten the thigh by pushing the back of the knee to the floor - wait for Quad to engage around knee and then raise heel and hold for five seconds, relax.  Repeat x 10 times x 3 sets.

Wall Squats- With feet shoulder width apart and 30cm - 45cms away from the wall, slowly lower your buttocks toward the floor.  Stop at the point before pain occurs.  Hold for five seconds then return to the starting position. Repeat x 10 times x 3 sets.  (Ensure that weight is evenly placed on both feet).

Heel Raises - Stand facing a wall with hands up above head slightly wider than shoulder width apart and raise heels off the floor as high as possible and repeat x 15 times x 3 sets.

I only need to go back to Vigor once a fortnight as it is obvious that I have the motivation and skills to do home physiotherapy, he did however say that keeping once a week with the hospital physiotherapist would be ok.  I have an appointment in 2 weeks to see Henry who specialises in Exercise Prescription.

He also said that I can do Hydrotherapy (but no kicking if I swim - arms only) so I brought a Pool Pass ($100 for unlimited sessions between now and July when it closes - but by then I'll be able to drive to Genesis again anyway) and had my first session yesterday afternoon.  I only did 30 minutes but it was enough.  I plan on going to Hydro at least 3 times a week.

I did 3 sets of 10 reps of the following:

Squats

Single Leg Squats (Left and Right)

Lunges (Left and Right) - these hurt a bit with my 'right' leg behind so I couldn't go down very far but better than nothing.

Calf Raises

I also walked, did knee lifts and 'attempted' to jog up and down and around the pool and then swam laps to get my heart rate up as well as up and down the stairs a couple of times.

PERSONAL TRAINING NEWS  

So despite my leg only having 40% function I managed to do a 500 calorie burn workout this morning - WHOO HOO!!  What an amazing feeling it is to know that I can still achieve awesome results without being able to do everything that I used to do.  I am so thankful to Craig for coming up with ways to work around 'the leg' and for his patience and compassion.

Here's what I did today

Warm up on the Rower

I started off using my legs but needed to isolate them for the last 2 rounds and so I just used my upper body and did more of a hip flexion action.

500 metre sprint - 30 second rest

400 metre sprint - 30 second rest

300 metre sprint - 30 second rest

200 metre sprint - 30 second rest

100 metre sprint - 30 second rest

Wall Ball Squats - 3 sets x 15 reps

Calf Raises - 3 sets x 15 reps

Both legs then each individual
This was frustrating as the right leg really struggled

2 x Sets (weight increased for the 2nd round)

15 x Barbell Chest Press

10 x Leg Lowers

2 x Sets (weight machine)

10 x Chest Press (let me just say OUCH)

15 x Lat pulldowns (only did 10 in the 2nd set)

2 x Sets

15 x Shoulder Press

21's (1st round with 4kg DB's and 2nd with BB)

2 x Sets

30 Russian Twists with 5kg Medicine Ball

20 x Knee Lifts

20 x Crunches

Whoa is it any wonder I burnt 500 calories Phew!

PERSONAL NEWS

2 clients that I lost for PT's last week have come back again which is fantastic.

I spent some time this afternoon out in the garden taking some photos and it was just so relaxing.  I am going to share the photographs on my Natasha Hurst Photography facebook site soon.

That's all for now, it's already 2.30pm....see time really does fly I'll be doing box jumps and running marathons before I know it.

Read more "I feel good"

Small Victory

Cherish even the smallest of victories, 

for all of them combined will become the grand prize 

- Natasha Hurst

I lost 100grams and am very impressed with myself because considering the week I had food wise it is very surprising.

Let me give you a little summary...

Mother's Day Luncheon - Crumbed Chicken with Creamy Mash and a very decadent chocolate pudding and 2 glasses of white wine.

Lunch with the girls - Thai Chicken Salad with dressing (I forgot to ask for it on the side), lemon lime and bitters, 1/2 sticky date pudding and ice cream and Chai Latte.

Afternoon Tea Date with Glenn - Chai Latte and Lemon Meringue Pie.

Takeaway night - BBQ Beef Pizza (way too many slices)

Mothers Day Dinner - Golden Syrup Dumplings and ice cream

and...Homemade Banana and Zucchini Bread.

OMGOSH!!!  Soooo much food.  On a plus there was no blocks of chocolate!

As you can imagine after a week like that my body was well and truly screaming to be nurtured and so today I made a huge pot of Vegetable and Risoni Soup and it was just what I needed.

I also managed to do 1 full round and then 1/2 reps for another round of the following circuit.

Wall Squats (mini ones) with Lateral Raises into Fly's with 3.5kg DB's x 15

Resistance Band Russian Twists x 20 

Inch Worms x 10

Leg Lowers with DB Chest Press x 10

DB Air Boxing x 30 seconds

Today has been a biggie for me with helping Mum with an online test, 4 P/T sessions (2 Groups and 2 Solo's) and housework (catch up from not doing it on the weekend) and so tonight I am in bed feeling a little sore and sorry for myself but it's well warranted so I at least have a smile on my face as I feel accomplished.

Lastly I wanted to share a link to a photo shoot that I had done on the weekend by Mick Davson Photograpy (see the last 13 photos).  These were taken as part of a Photography Workshop he was taking and its hard to believe that they were taken with very little preparation and as part of a demonstration.  I could sit and be self critical in each of the photos but I'm not going to, instead I'm going to embrace them.  I am who I am flaws and all!

OK that's it for now as its time for me to chill in front of the idiot box.

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