Workout plan...FINALLY!

Happy Saturday everyone! I hope you all are enjoying this weekend so far. I am so excited to report that I can finally have more variety in my workouts! I've been doing random workouts at home, what I call my Arm Blasting Workout (ABW). I am still going to incorporate these into my workout routine because I have been getting so sore and really feel the difference these high-intensity toning exercises are making in my body. However, I saw an orthopedic surgeon yesterday who gave me some information on what is wrong with my knees and also gave me some strengthening and workout tips to get me back into running shape! Basically, everything that could be wrong with my knee is wrong with my knee...just kidding (kind of). I don't want to get too technical, but basically she believes I have ileotibial band syndrome, patellar tendonitis, and meniscus tears (non-surgical) in both my knees. There is also significant breakdown of cartilage in both my knees, which means that running has started to take its toll on my joints. I've always had bad knees, so I am not surprised that the breakdown has started already. But! There is hope. She believes that if I incorporate regular strengthening exercises into my routine for my quads, hamstrings, and calves, the strength in my legs can support my knees, which will in turn enable me to run again. Stretching also has to be a crucial part of my routine in order to prevent further injury. Lastly, she is going to send me to a physical therapist for some additional strengthening and correcting.

With that said, the approved workouts I can do are:

***Elliptical, bike, walking

***Leg extensions (quads), leg curls & dead lifts (hamstrings), and calf raises (no lunges or squats for now!)

***Obviously, upper body and abdominal workouts!

***NO running for at least 8 weeks

I was able to do 20 minutes of the elliptical today and then worked on my quads, back, and abs. With some stretching to top it off! It felt so good to be able to go to the gym again! So here is my workout plan for this coming week (stretching is a given everyday so I'm not going to put that down; and ABW takes anywhere between 20 and 30 minutes! Check back to previous posts for the ABW workout!)

November 24-November 30

11/24: Elliptical 15 minutes, bike 15 minutes, hamstrings, triceps, biceps

11/25: Elliptical 20 minutes, calf raises, ABW

11/26: Bike 15 minutes, quads, chest, ABW

11/27: Elliptical 30 minutes, hamstrings, back, TIU shoulder routine

11/28: Elliptical 45 minutes, calf raises, ABW (extra long today because...well...you know...THANKSGIVING!)

11/29: Elliptical 20, bike 10, quads, bi/tri

11:30: Elliptical 15, bike 15, hamstrings, back, ABW

That is the tentative plan for this week! Of course, I may add some TIU workouts here and there once they post their weekly schedule! I'm excited to add more variety into my workouts and hopefully build up the strength I need in my legs to start running again in a couple months.

Arm Blasting Workout and Dining Out Tips!

I am finally going to share with you what I have been calling my "random" or "arm" workouts! I am seeing the doctor soon and canNOT wait to figure out what is causing all of this pain in my knees and hips! In the meantime, I have been trying to keep myself busy and active in the most pain-free way that I can. I also thought I'd share my meals on a day where I did not have the chance to cook all my foods and dined out instead! There are ways to eat healthy and still enjoy your meals while dining out! Read on to find out how! :) This morning, I woke up and started my day with Jesus! Everyone spends time with Jesus in a different way, but I feel that I am at my best in the mornings and want to begin the day with God before I do anything else. I spent some time reading and reflecting on 2 Corinthians 3-4 and wrote down some verses that stood out to me. I especially loved verses 17-18 in chapter 3 where Paul writes that where the Spirit of the Lord is, there is FREEDOM! Which means we can be free from anything that is weighing us down once we accept Jesus and have his Holy Spirit living in us. Because wherever His Spirit is, there is freedom; freedom from habits, worry, guilt, shame, (ahem, text anxiety) or any other feelings or situations that have a hold on us. I just love the freedom that God always promises His children, and the peace that inevitably comes with that freedom!

After my quiet time, I made some breakfast, which consisted of my usual scramble with kale, peppers, and a side of avocado. Yum!

I studied for a little while after breakfast and then decided to do my short workout that I have been doing lately since I have been out of commission. This workout got my heart pumping and my arms burning! I finally jotted the exercises down today (picture below). I do each exercise for 1 minute and the whole list for 2 rounds, for a total of 20 minutes. The faster you do the moves, the more calories you burn. In just about 6-7 songs, this workout is accomplished!

After I was done, I was drenched and out of breath! And produced a nice little calorie burn!

After studying some more, I decided to take a break and get out of the house to walk around my local mall. I knew I wouldn't be having lunch until later, as I was meeting my cousin around 1:30. I decided to pack a small snack with me to eat at the mall. Even though I know the mall has food and I could have gotten a snack from there, I definitely didn't want to give in to the smells of sugary pretzels, salty popcorn, or sweet cinnamon rolls! I know my body pretty well, and knew I would get hungry at the mall. I always make sure I have a small snack with me at all times so I can have something to fall back on while I am out and there are limited healthy options! SO! I packed one of my gingerbread cake squares (recipe posted!) and some grapes.

This was the PERFECT snack while I was walking around and enjoying all the Christmas decorations!

After spending some time at the mall, I drove back home and studied some more (surprise, surprise). When it came time for lunch, I decided to walk down to the restaurant where I was meeting my cousin. I bundled up (yay for fall weather, FINALLY!) and took the short 10 minute stroll down to the restaurant.

The restaurant we went to had a wide variety of foods ranging from salads, sandwiches, wraps, pastas, and grilled BBQ options. For lunch, I had a salad with a ton of yummy veggies and some tri-tip! I asked for the dressing of the salad on the side to regulate how much dressing I was using. This place usually brings their salads swimming in dressing, and I definitely didn't want that. The tri-tip portion was HUGE, so I could only stomach a few slices! This was a great meal that left me feeling comfortable and full. They brought out two breadsticks with my meal as well, but I didn't even feel like eating them. Protein with veggies is such a satiating and satisfying combination, which is why I usually stick to these options while eating out.

For dinner, my parents and I decided on Cheesecake Factory. I usually get the same old chicken lettuce wraps, salmon, or salads every time I go to Cheesecake, but this time I wanted something different. This is also a very important factor when going out. Try new things! This way you will have a variety of healthy options instead of feeling stuck with only one healthy dish per restaurant, which can get mundane. It is always possible to tweak meals and ask for special orders while going out! Your health is important, so don't be too shy to ask (politely of course)! :) My friend gave me the suggestion to try the turkey burger, so I got it lettuce wrapped with a side salad! It was DELICIOUS!

Overall, this was a great day for healthy choices. I was able to get a short workout in even with my injuries. And I did not let eating out stop me from making healthy choices! To summarize my tips below:

*I have a healthy snack on hand while I am out, just in case hunger strikes...

*I have mostly protein and vegetables when dining out...

*I ask for sauces and dressings on the side, and...

*I am always up for experimenting and trying new things!

Boredom with food is such a sad place to be, especially if you are a foodie like me! That is why variety and FUN are so important when it comes to making healthy choices.

I hope you all have a wonderful night and get a chance to try the arm blasting workout!

Arm, arms, arms...and Cheesy Black Bean and Avocado Salad!

Happy Monday everyone! I can't believe there are less than 2 weeks until December! This is my favorite time of year and I am definitely already listening to Christmas music and enjoying seeing all the decorations! :) This morning started out pretty typical. I woke up, spent some time with the Lord, and decided on what I wanted to do for my workout. "Workout" is a general term, since I have basically had to stopped all activity including my legs :( My hip and knee injury has progressed to a point where walking causes strain, pain, and even numbness. I am hoping to see an orthopedic in a few weeks and figure this out once and for all!

I had a hard-boiled egg while I searched YouTube for some arm routines...

...and lo and behold my favorite trainers popped up as the first hit! I had never seen this TIU workout before, and I was so relieved that it didn't involve my legs. I did this workout (about 8 minutes long), followed by some boxing punches with my 3 lb weights, making my workout a total of 13 minutes long. Even though it is not my usual 6 mile run, I am grateful for the fact that I can still MOVE and do some sort of workout. But I honestly cannot WAIT to incorporate my runs back into the toning routines I have been doing!

I made myself a kale, sausage, and egg white scramble around 10:30 as a mid-morning snack. Yes, the scramble was my snack :) I always try to make my snacks protein and veggie packed in order to get as much nutrition as possible!

This scramble definitely kept me full until almost 2pm, which is when I whipped up this delicious Cheesy Black Bean and Avocado salad! I knew I didn't want to go shopping or eat out; I've been very committed to using up whatever is in the house lately. This is probably because I am still studying for my RD exam and have yet to find a job, but it is also very smart and leads to less food waste and usually much healthier choices! Anyway, I'm so happy I stayed in for lunch, because this salad tasted great!

The base of this salad was romaine, kale, tomatoes, yellow pepper, and carrots:

I used the Cuban Black Beans from Trader Joe's because they have a spicy kick to them! I melted a little pinch of light mozzarella cheese (also from TJ's) in the microwave until it became a cheesy and creamy consistency!

While the beans and cheese were melting away, I mixed half of an avocado with some pico de gallo to make an avocado-y type of salsa! I left it pretty chunky because I love my salsa chunky, but you could definitely mash it until it reaches whatever consistency you enjoy!

I added the avocado salsa to one side of my salad, and the cheesy beans to the other! And here is the finished product!

This salad was so refreshing and filling! I absolutely LOVED the flavor of the beans with the cheese, and the avocado addition was perfection. I hope you all get to enjoy this salad soon!

After lunch, I continued studying (of course). I just took a break now to ice my knees and hips while blogging! I am so excited to be making tabbouleh with my mama tonight for dinner, which one of our favorite recipes! I have that recipe posted if anyone is interested!

I hope you all have had a great beginning of your week!

Just keep walking, just keep walking...

Happy Tuesday everyone! I have been such a bad blogger lately, but I am determined to get back at it! One reason being I miss writing and it is such a stress relief for me during this crazy time of studying! And also because I want to try some new recipes soon and get back in the kitchen! It's been hard to cook lately since my schedule has been taken over by studying for my RD exam. But I'm hoping to get back to the cooking and baking soon!

Update on my hip/knee situation: Basically, all I have been doing for the past week is walking, walking, walking. My new shoes have been working out really well for me!

I still have some aches and pains, so I am continuing my walk/stretch/ice regimen for a couple more weeks. I'm hoping to maybe be able to start running by December...Christmas present to myself?? Here's to hoping!

My days have been pretty routine lately. Basically, I have been waking up in the mornings, having my quiet time, then heading to the gym. This song has been in my head for days and days, and I have had it on repeat all morning! I highly recommend it :)

http://www.youtube.com/watch?v=0VRUU8UBXCk

Yesterday morning, I woke up and made some banana peanut butter waffles. My dad had the day off, so I decided to make us some breakfast before heading to the gym!

I walked for 30 minutes, then did the TIU shoulder routine (I've posted this before, it's great! Just look back a few posts for the video!)

I came back home, showered, and hit the books with studying for my RD (registered dietitian) exam. There is so much information I need to know, and I am feeling pretty overwhelmed! But I am studying the best I can and praying for focus! Around 11am (I know, early, right?) I made a quick lunch for my dad and I. I seasoned some canned in water tuna with some olive oil, lemon juice, red pepper, and garlic powder. It tasted great in our flat out bread! We also had a side of carrots with eggplant hummus (my favorite kind from Trader Joe's!)

After lunch, my dad and I headed to Peet's to have some tea and study/read. It was so nice having my dad to hang out with yesterday. I am usually home alone during the days studying and just keeping myself busy. It was such a blessing to have some company! I got the Masala Chai tea and munched on an apple later on in the afternoon. I knew I'd get hungry before dinner since we had lunch so early, so I planned ahead and brought a juicy and delicious apple!

  

I also had a small handful of nuts when we got home from the coffee shop. I was still feeling hungry and knew I wouldn't make it until dinner. 

  

I was contemplating just staying home for dinner so I could continue my studying, but my parents convinced me to get out and spend some time with my family, which I'm so glad I did! Life is all about balance, and I knew that I would just burn out if I continued studying through the night instead of getting out. We went out to one of my favorite restaurants, Pita Jungle! This place uses such fresh and healthy ingredients, and I can always count on their food tasting delicious. I got the broiled chicken pita wrap!

 

After dinner, I studied some more but could not keep my eyes open after 9pm! I know, grandma status. I finally decided to sleep around 9:30. I tend to listen to my body when it comes to sleep and not fight it, because if I do, I've found that I miss my window of opportunity for good sleep and end up staying up all night and being very restless!

So that was my day yesterday! I am hoping to do some baking and cooking soon and get back on here to share some recipes with you guys! I hope you all have a fabulous day! :)

Inflammation is NOT my friend

Wow, I cannot believe how long it has been since I've written a post! I am SO sorry! I've been crazy busy this past week nursing my poor hip/knee, which has appeared to have gotten worse, as well as studying for my RD exam. It's been really tough not being able to workout the way I am used to, especially because running is not about burning calories for me anymore. It's become something I look forward to every  morning when I wake up. It's become a way for me to think, pray, and relieve my stress before the day begins. Which is why I am determined to have this pain figured out! I have not run for 3 weeks now, and it is really starting to get on my nerves! I went to the doctor this week, who ordered x-rays, and a possible MRI if the x-rays come out clean. Since I'm pretty sure I have no broken bones, I'm hoping the MRI will be the next step to make sure I haven't torn any muscles or ligaments. I'm certain this pain is inflammatory and is caused by overuse, and possibly the need for new running shoes (which I wish were cheaper)!

In the meantime, I've been trying to do as much as I can to alleviate the stress on my hip and knee, while still working out and maintaining my endurance and active lifestyle. For example, this morning, I did 3 miles on the elliptical, with no incline and minimal resistance (between 1-3)...

Even though I definitely don't get the endorphins I am used to on the elliptical, I am trying to be positive and focus on the fact that I can still do SOMETHING to move my legs and stay active! After my workouts, I typically come home and ice my hip and knee while having a light snack...check out these jumpo grapes from a few days ago!

I've also been dabbling in a "paleo" type of lifestyle this week, since these foods are anti-inflammatory, and I'm hoping they may help my pain! I haven't been too strict on this, and might see better results if I am more strict; but for now, I am trying to focus on being grain and dairy free, icing my hip and knee, and stretching as much as possible.

Today, I had a lovely sausage and veggie omelet for lunch, and got a surprise double-yolk from one of my eggs! These grain and dairy free meals have been helping me in the staying-full and having-energy department, so I am very much hoping they will help my pain as well!

I'm hoping to be back and running again very soon. My plan is to wait on my doctor for the results of my x-ray, and for a possible MRI. I am also going to continue my elliptical regimen with icing and stretching afterwards. I am going to try my best to stay grain and dairy free for a short while to see if that impacts my pain. I am also going to check out a running store soon to see if I need new or different shoes. Hopefully these things will help me heal soon, as I am SO ready to get back to my running!

I hope you all are having a fantastic Thursday and I hope to be writing again soon! :)

Injury Update & Workout Schedule! 10/21-10/27

Happy Monday everyone! I hope you all had a wonderful and relaxing weekend. I had a very restful weekend mixed with good people and good food. I tried out an amazing Indian restaurant on Saturday night and had lamb, which is NOT a usual food for me, and loved it!! I had to provide a picture below! :)

I also went to a fun pumpkin patch yesterday, which made it finally feel like Fall, minus the hot weather we are experiencing here. Overall, it was a great weekend!

Injury Update:

My hip and knee have been healing nicely ever since I have been taking it easy activity-wise. My hip pain is 90% gone, but seems to have moved on to my knee. Thankfully, this pain is subsiding as well. My cousin gave me some great icing and stretching tips, which have been working out great! I have also been doing the elliptical for about 30 minutes a day, which helps me get my cardio in without being too strenuous on my hips and knees. Since my pain has been getting better, I am hoping to fit in a short run later on this week, depending on how things go! Here is my tentative workout plan for the week!

**I also decided to provide the machines/exercises I typically do for my toning work instead of just the body parts I work. I hope this helps! I plan to get more and more detailed as I go along with my workouts and schedules, and once I have more time after I take my RD exam!

Monday 10/21

I did 35 minutes on the elliptical this morning, followed by chest and back work.

Tuesday 10/22

Elliptical 40 minutes, biceps, push-ups

Wednesday 10/23

Elliptical 30 minutes, triceps, shoulders

Thursday 10/24

If my hip and knee are feeling better, today is the day I am going to TRY a 1 mile run, along with 20-30 minutes on the elliptical, chest, biceps

Friday 10/25

30 minutes elliptical, back, triceps

Saturday 10/26

1-1.5 mile run, 20-30 minutes elliptical, shoulders, biceps

Sunday 10/27

2 mile run, 10 minutes elliptical, chest, triceps

**Toning:

Chest: chest press machine

Back: Lat pull down, mid row machine

Biceps: seated bicep curl machine, seated bicep curls with dumbbells

Triceps: tricep extension machine, tricep dips on seat

Shoulders: Shoulder press machine, shoulder press with dumbbells, and I also LOVE the TIU shoulder routine! Found here :)

http://www.youtube.com/watch?v=NA8acVEBn0k

And that is the plan for a week! I am feeling optimistic and hoping that I can actually run my intended 2 miles by the end of this week. I hope you all make this week a great one!

Training with an Injury

Today marks about 5 weeks until my half-marathon! It also marks that time that I had shooting pain down my back/hip/bottom while running and almost fell off the treadmill :( I have been trying to do 2-3 mile runs ever since my hip decided to grace me with its painful presence last week. I was doing well until this morning. The minute I hit mile 3, I had the worst pain shoot down my left hip/bottom, which is crazy because it is my RIGHT hip that always gives me trouble! I decided, or rather, was forced, to get off the treadmill immediately and do some stretches in order to be able to just walk out of the gym! After stretching I did some arm work and was definitely done with my workout. I immediately got to work on my half-marathon training plan, taking my injury into account. I know that rest, icing, and the lovely smelling icy-hot are going to be the only things that will help my pain and allow me to successfully run my half-marathon in 5 weeks! As hard as it is for me to rest, I have been reminding myself that resting now means better success later. After reading up on my pain online and seeing that rest for a few days up to a week is necessary, I have tweaked my plan and am going to hopefully be running again in a few days! Here is my tentative plan for training with an injury this week:

10/14 (today): Cardio: 3 mile run. Toning: biceps, triceps, back

10/15: Cardio: rest from cardio! Toning: shoulder routine

10/16: Cardio: rest OR try a cardio barre class. This workout could either stretch out my hips and help the pain, OR make the pain worse...I will definitely be listening to my body with this one! Toning: chest, triceps, push ups

10/17: Cardio: 2 mile run OR rest. Toning: shoulder routine, back

10/18: Cardio: 2 mile run OR 20 minutes ellipitcal. Toning: Frisky fall toning routine (minus lunges/squats) from a fall challenge group I am a part of with Tone it Up! (www.toneitup.com)

10/19: Cardio: I am being positive and planning to run 2 miles today! Toning: biceps, triceps, push ups

10/20: Busy day planned out so this will probably be a rest day overall! Maybe some quick toning work in the morning :)

Stretching will also be HUGE as I try to overcome this injury. I have never been a good stretcher, which I know is probably why I get injured like this! Not only will I try to get better at stretching, but will also continue to stretch even after my pain is gone in order to prevent future injuries! Hopefully I can be pain-free in a few days and pick up my running and training for my half-marathon!

Hips Don't Lie...Unfortunately

So this morning's workout was not that great :( I have been nursing a sore hip/knee for a few days now, but have been able to run through it. Yesterday, I was not very good about icing my knee and hip, so when I ran this morning, I was only about to run 2 miles. I usually push through pain, which can be a good and bad thing. About a year and a half ago, I had the same kind of hip pain I am experiencing now, except I ran through it for 2 weeks until one morning, I couldn't get out of bed because of the pain. The doctors told me that it was an overuse injury and rest would be the only thing that would heal it. I ended up having to take an entire week off of working out...not only running, but even things like the elliptical or power-walking. It was so hard for me because I look forward to my workouts every day and love working myself hard! Which is why this morning was so disappointing for me. I have a hard time with anything that prevents me from running the distances I want to, or with the intensity I want to. But I am holding on to the fact that resting now will mean better success later, especially because my dad and I signed up for a half marathon last night! The marathon is in about 5 weeks (on November 17th!)...or in about 37 days to be exact haha :)

...so I definitely want to make sure I am healed up and at my best for that day! This will be my 5th half-marathon ever, and I am so excited for it!

So for now, I am icing my knee more regularly, scaling back on my running, and trusting in the process of resting and letting my body heal. I also think God is SO great for bringing this verse to me this morning in not only one devotional, but TWO that I read this morning! God is so good and provides exactly what we need at the right times!

"Come to me, all who are weary and burdened, and I will give you rest."Matthew 11:28

I hope you all have a wonderful day everybody!

Slow and Steady! Workout Plan: 9/8-9/14

Happy weekend everyone! I have been wanting to write a new workout post for a while, but I got very sick this week with a bad sinus infection and, thanks to antibiotics, am finally feeling a little better today! Needless to say, my workouts have suffered and I have mostly just done the elliptical with a few weight machines this week. However, I have been able to keep up with my plank challenge! Today was a hard one at 1:35, but I was able to pull through thank the Lord :) With that said, this week's plan is going to start out little slow. I have not been able to work out at the intensity I would like to, and I am very low energy as I try to get over this infection, so I am going to start with a short mileage and work my way up. Here is my tentative plan for the week:

9/8/13: 2 mile run, 20 mins elliptical HIIT, plank

Chest press, Tricep dip, and Tricep press

9/9/13: 3 mile run, plank

Nike Training Club class (this is strengthening and toning class for basically the entire body! I love these classes!)

9/10/13: 4 mile run, plank, swimming

Shoulder press, Lateral raises, Bicep curls

9/11/13: 5 mile run, plank, push ups

Leg press machine

9/12/13: 6 mile run, plank

Mid-row machine, Lat pull-down, Inner/outer thigh machine

9/13/13: 4 mile run, plank

Nike Training Club class

9/14/13: 6 mile run, plank, push ups

Chest press and Tricep dips

I am hoping that I can actually start on the right foot tomorrow morning with my 2 mile run. I have missed running SO much this week since I have been sick. Again, this is a tentative schedule. I may change things around this week depending on my health, schedule, and what is sore! However, I am hoping to stick to this plan! I will keep you posted using my Daily Manna posts on the days I have time to post :)

I hope you all enjoy the rest of your weekend!

Unintentional Elliptical HIIT

Good morning! Today is the last day of my dietetic internship! I am beyond excited and blessed to have been able to be a part of this program, getting both my Masters in Public Health and completing my dietetic internship in the hopes of becoming a Registered Dietitian! Lord willing, within a couple months, I will officially be an RD! :) This morning, I went to work out for the last time at the gym by my apartment. I have been packing all week, so I wanted to do a quick but effective workout that would leave me enough time to pack my last minute stuff into my car before heading off to work. My legs and knees have been sore from all the running I have been doing (can you tell I LOVE to run??) so after a 3 mile run this morning, I knew I didn't want to push too much further. However, I still wanted to get a little more of a workout in! I hopped onto the elliptical, which I usually treat as an easy, low intensity workout for me. But, this morning, I decided to play around with a few settings and make it a little more intense, which definitely worked! I made up this HIIT routine as I went along in accordance to what was challenging my body and muscles, as well as which settings were getting my heart rate up using my HRM. This is the routine I came up with, which lasted about 20 minutes. Since I tacked this onto my 3 mile run, I only went through it once. But, this could definitely be used as your sole workout and you could repeat it as many times as you want!

ELLIPTICAL HIIT

Each set for 2 mins

20 mins total

Incline 5: Resistance 7 Incline 5: Resistance 10 Incline 5: Resistance 6 Incline 5: Resistance 10 Incline 5: Resistance 8 Incline 5: Resistance 10 Incline 7: Resistance 7 Incline 7: Resistance 10 Incline 5: Resistance 10 Incline 5: Resistance 7

Repeat as many times as you want! Here are my stats from my workout:

Let me just say, my heart rate never gets that high during an elliptical workout! I usually float between 135-145 while I am on the elliptical, which is why I've always viewed it as a rest day/cool down workout. But with this routine, you can be sure to get a good burn in without spending hours upon hours on the machine! Have a happy Friday everyone!