Follow me while I build strength, endurance and mindfulness.
Getting my mind and body back to it’s pre surgery body
Namaste and AROO!
Follow me while I build strength, endurance and mindfulness.
Getting my mind and body back to it’s pre surgery body
Namaste and AROO!
Core week 4
congratulations on making it this far.
As the weeks have gone on the workouts have gotten harder. I hope that as you have been moving through the weeks you are feeling stronger and are starting to notice a difference in your appearance, your posture, your confidence and your over all well being.
Below is your 4th week of core exercises. This week will challenge your core, but it will be well worth it.
Bear knee lifts – Hold for 30 seconds
Start on all 4’s. Wrists, elbows and shoulders in line with each other. Knees are hip width apart. Tuck your toes under. Engaging your core by pulling your belly button in. Keeping a long neutral spine. Lift your knees off the ground about 2 inches. Hold for 30 seconds. Then lower.
Plank ups and downs – 20
Starting in either your plank or modified plank position (knees down). Wrists, elbows under your shoulders. Roll your shoulders up back and down your back. Squeeze your inner thighs together, tuck your tailbone under. Pull your bellybutton in towards your spine. Lower yourself down onto your forearms then push yourself back up onto your hands. This is one. Each round you do change which arm you lower first. Example…if you lower down onto your left forearm, then your right, then push up on your left hand then your right. In your next round lower down on your right forearm first then your left, push up on your right then you left hand.
Donkey kick backs – 10 on each side – 20 if you are feeling it!
Start on all 4’s. Wrists, elbows and shoulders in line with each other. Knees are hip width apart. Tuck your toes under. Engaging your core by pulling your belly button in. Lift your knees off the ground about 2 inches. Holding your knees off the ground, bring your right knee towards chest, then kick back to a straight leg. Squeezing your bum cheeks together. Repeat on one side. Lower down and repeat on the left side.
Leg lowers – 20
lay on your back, tuck your tailbone under and pull you bellybutton down to the ground. Ensuring you have low back contact on the ground. Raise your legs straight up in the air. Point your toes to the ceiling. Place your hands behind your head. Slowly lower your straight legs down, when you get to about a 45 degree angle. Bend your knees and bring your knees to your chest. Then straighten your legs straight up to the ceiling. Start again. The slower you lower the hard the exercise will be. Stay in control and feel your core shake.
Week 3 core challenge
v ups -20
Sit on the floor with your legs straight in front of you. Press your hands on the floor a little behind your hips, fingers pointing toward the feet, and strengthen the arms. lean back slightly. As you do this make sure your back doesn’t round; Sit on the “tripod” of your two sitting bones and tailbone. Lift your legs off the ground and bring them to your chest. Inhale lengthen legs out in front. Exhale bring legs to chest. Repeat
mountain climbers – 20 on each side
begin in push up position. Make sure your shoulders are in line with your wrists. Pul your belly button into your spine to protect your low back. Bring your right knee to your right elbow, place it back in starting position Bring your left knee to your left elbow and return to your starting position. repeat
Standing twists with weight – 20 each side
stand with feet hip width distance apart, slight bend in your knees, tuck your tailbone under. Drop your shoulders back and down. Elbows tight to your body, weight at chest level. Contract your core and twist left to right. This is one.
standing side crunches with weight – 20 each side
standing feet hip width holding the weight at chest height. Bring your knee to your elbow. Maintaining a straight back. Do not crunch forward this is a contraction of the side. Complete 20 on one side before going to the next side.
kneeling elbow to knee – 20
kneel with one arm stabilized directly under shoulder, reaching other arm forward at the shoulder level and opposite leg back to hip height point toes. Exhale contract abs, round your back up to the ceiling while drawing elbow to knee. Repeat hold last extension for 5 breathes
Superman – 10 if you are new to these 20 if you have done them before
lay face down on the ground, with your hands beside your head at ear level. Pull your belly button in towards your spine. Squeeze your butt cheeks and inner thighs together and you lift your shoulders and your feet off the ground. Point your toes to the back of the room and reach the crown of your head to the front of the room. And lower.
side plank crunches – 20 times each side
lay on your side, prop yourself up on your elbow. Making sure you elbow is under your shoulder. Stack your hips on top of each other as well as your ankles. Bring yourself up onto a side plank with either both legs straight or your bottom leg bent knee on the ground. Lift your upper leg bend your knee and bring it to your bent elbow on the exhale. On the inhale reach arm overhead and straighten the upper leg.
dead bug – 20 times each side
lay on your back, pull your belly button into your spine. Legs straight up in the air Arms overhead. Lower right leg to the floor. Bring right leg up while lifting upper body and bringing left hand to meet with right foot. Lower arms and leg together. Then change sides.
Travelling long distances can be hard on your body. Taking body breaks can be few and far between. Most people want to get to their destination with as few stops as possible. Here are a few tips to keep the blood flowing if you are the passenger in a car or on an airplane.
1.Sitting up nice and tall, knees bent at a 90 degree angle. Lift your toes and place them down. Lift your heels and place them down. Repeat the toe heel taps 20 times.
2. squeeze your inner thighs together and lift your feet off the ground hold for a count of 5 and lower down. Repeat 10 times.
3.extend your legs out lift your foot and draw the alphabet with your foot then change side.
4. bring the insides of your feet together then put your ankles together.
5. Bring one knee up to your chest rounding out your back hold for 5 breathes and change sides.
6. sitting up nice and tall twist at the waist place your left hand on your right knee then your right hand on the seat behind you. Hold for 5 breathes and repeat on other side.
7. roll your shoulders forward and then back.
8. bring your shoulders up to your ears hold for a breathe then release.
9. Bring your right ear to your right shoulder hold for 5 breathes and repeat on other side.
10. look to the right then down towards your right shoulder hold for 5 breathes and repeat on other side.
11.draw your shoulders in towards your collarbone rounding out your shoulders. Bringing your collarbones together. Then pull your shoulders back squeezing your shoulder blade together. Repeat front and back 5 times each.
12.sitting up nice and tall pull your belly button into your spine to create space hinging forward at the hip, place your hands on the dashboard and walk your fingers forward trying to reach for the windshield. Hold for 5 breathes.
Repeat all of the above every hour or hour and a half that you are in the car or airplane. It will relieve you of sore muscles and fatigue in your body while helping circulation and blood flow.
Of course when you have the chance to get out of the car to stretch your legs. TAKE IT.
Sets – 4 – this is how many times you do all 4 exercises.
Reps – 20-30 depending on your fitness level – how many times you do the exercise before moving on to the next one.
1. Plank – as long as you can hold it
Squeeze your inner thighs together imagine you have an orange in between your thighs and you don’t want to drop it. pull your belly button into your spine, squeeze your bum cheeks, push your heels to the back of the room, and tuck your tailbone under. Ensure you wrist, elbows and shoulders are in a straight line.
2. Russian twists
Knees bent, pull belly button into spine, recline back as far as you can go without rounding your back, Maintain a long straight back. With a weight in hand tap the left side of the floor, bring weight up to center and lower to the right side of floor and tap. That is one.
Keep legs under control; do not let legs sway from side to side. Squeeze knees together – if this is too easy lift legs into a v –sit position
3. ankle taps
lay on your back, knees bent, bring feet close to bum, lift your shoulders off the mat, with your hands by your side, palms facing out, reach under your knee behind your thighs for the inside of your ankle fingers pass by heel tap your inside ankle, tap one ankle at a time creating a rocking motion.
4. Bum lifts
Lay on your back, legs straight up in the air, hands on either side of you hip for safety. Pull your belly button in, squeeze inner thighs together, flex your feet drive your heels up to the sky. lift your bum off the mat. And with control lower it down. Keeping contact with your shoulders on the mat the whole time. Stay in control; do not let momentum take over. This is not a rocking motion this is a controlled rise up and lower down motion. You should only lift a cm or two off the mat.
Having sat on my couch for the last 10ish months has left me fairly out of shape. Yes I have gone back to teaching yoga, but if I am being honest….I don’t really do the class. I instruct. The reason…..I am scared to sweat. Stupid right?
Coming from someone who has made a small living off of sweating for the last 4 years. Since hip surgery in November. When I get hot I get dizzy. Which means now I am scared to get hot or sweating. Heaven forbid I was teaching a class got dizzy and had to stop the class.
I HAVE HAD ENOUGH! There is NO reason to not sweat. I have never fainted, fallen over or thrown up. It is just a fear in my head. So……ENOUGH. It is time to take control of my life. My health and my sweat.
I have been walking, and yoga for months. But recently I have decided that I will RUN in a 5km race October 3rd. Not walk it, which I have been doing for the last few events I have done. Sounds silly but someone who has been a runner for years. To walk an event feels like giving up. There is no reason for this, physical activity no matter what it is, is activity.
August 25th I went on my treadmill. In the past I could run on the treadmill for 3 hours. I thought better start off slow. I thought I will do 2km. Just a little 10 minute run. Ease into it. WOW! 15 minutes 13 seconds later. I am texting my dad who is also a runner. “I ran!” The next day…..yep every muscle in my right leg hurt. Reminding me that I am still “recovering” from hip surgery.
fast forward a few weeks
Friday September 11th. I am going to run again. My daughters birthday party is the next day so I have to be careful I have to be able to control 18 8 year olds. 2.19km in 21 minutes and 10 seconds?!?!?!?!?! WTH!!! I can walk fast than that!! I text my dad again. “my treadmill must be wrong…..wait my garmin says the same thing DAMN”
Today September 13th…..ok….let’s try this again. Knowing that I have to go to work tomorrow and must be able to function. I don’t want to “over train”. I think I will only do 2km today. 2.16km in 15 minutes 21 seconds. WAAAAA!!! I took almost 5 minutes off my time! Hope I can walk tomorrow.
But more to the point….I got a sweat on! I left my treadmill sweating. I lived! I didn’t die! My confidence is getting a boost that it really needs.
Day off for a few days then teaching yoga on Wednesday.
You heard right it has been 7 long months since I went into the hospital to get my hip repaired. I am recovering…..the way I want to??? no. As quickly as I would like???? no. but I am recovering.
I have been told the surgery didn’t work. I have been told that I am in need of a more serious surgery. I have been told that I need to look at the next few months and decide if I can adapt my life enough to be happy with what I have or If I simply can not live the life I want to live without the new surgery. Which means possibly not teaching anymore. Not being as active as I would like to be.
I am spending the next few months. July to November adapting my life while still living my life. I will test my body to see what I can do, what I can’t do, what hurts and what limitations I have. This will help me figure out my next step.
As I am now…..I can do modified yoga. By that I mean I have lost a lot of strength, flexibility and mobility in my hip so high lunges and side planks are out of the question right now. Now the follow up question to that is….will it always be out of the question or is it a matter of time. 7 months according to my family doctor is not a lot of healing time. He says it is closer to 18 months before I will feel “normal” again. I don’t have 18 months. November will be 1 year. And yes I understand that I can say hold off for now. Bump me down the list. Call me next week. But by November I would think I would have a pretty good idea of how my hip will cope with my very active life.
How is the rest of my body holding up????? well my mid section of my body is protesting. It is staging a sit in. It refuses to hold itself up. I find sucking it in…..well there isn’t enough space to suck in that much stomach. My clothes are fitting snug. Which means I need to start looking at the amount of food I am eating. The kind of food yes. But in fairness we eat very well. This is something that has always been very important to me. Healthy food healthy living. I think I am just eating that same amount of food as when I was training and I am not even a third as active as I used to be.
My activity……I walk…..not enough, but I walk. I try to do yoga daily if not every other day. I am back to teaching yoga twice a week. With my modifications. I feel like this makes me more human to my participates. So many yoga instructors are perfect. I am showing modifications and showing them the human side of me. I am doing minor weights to strengthen up my upper body. It is the cardio that I am missing. I can’t go swimming…..because I don’t know how…..and I can’t ride an outdoor bike because my hip just doesn’t like it. I can ride the indoor stationary bike. But that is just boring. I guess it is better then nothing. Stop complaining right?
Ok…… so I have until November to turn my fitness life around. My goals are to get to the point where I can function. I can go for walks and not have to worry about if I have walked to far and will be sore later. I want to be able to do yoga unmodified. I want to run!!! OK, OK…running might be off my radar for a while. I do miss it though. I want my abs back.
Ok…I have a plan. I will upload it tomorrow for those that want to follow.