Re-introduction to movement

Saturday I was re-introduced to movement.

Our TKD studio had a free workshop about movement and health.  It was a 2.5 hour workshop.  First, you must understand how much this TKD group has become a family, because only love for a family would draw me out in wind gusts up to 30 miles an hour and near white out conditions.  But out I went and move I did.

It started out with some yoga.  I am new to the world of yoga.  It is something that I have never fully investigated or had a place where I could take a class.  I have tried it on video and decided that I would only do it if no one else was home.  The cubs would have a hey day laughing at my chubby body contorting into those positions.  Imagine my discomfort when I realized that I was going to assume some of these poses in public!  So I tucked myself into a corner and got into the task of twisting myself into a mis-shaped pretzel who was unable to balance on one foot for longer than .3 seconds.

Next came an introduction to X-Fit.  This is a cross between punching at invisible people, kicking at them and then running from them in place in time to music in a particular order under the leadership of your instructor.  So far have you noticed that this could be a recipe for disaster for my uncoordinated, already out of breath from simple stretching in the yoga, self?  Well, other than being about 2 beats behind and doing things mostly backwards I actually held out pretty well.  I made everything as low as I could make it so I didn’t ratchet up my heart rate too much, but I kept up.  At least I did not crash into my neighbor who was doing a much better job of staying up with things than I was!

The day proceeded to core strengthening.  The instructor shows us some very valuable abdominal exercises that I can actually do and not feel like old surgical sites are tearing, or irritate my GERD.  The instructor was terrific except he forgot to tell us the breathing we are supposed to do, so for a lot of it I was turning blue.  Once I got the breathing down, though,  those exercises were amazingly effective.

The last part of the day was the final section of X-Fit.  We punched on  bags and then moved to the floor.  I did the bag work, but I passed on the floor work as my abs were already screaming with delight that they had been found again.

The final segment of the day was a cool down, a much shorter and faster yoga session.  I was able to do most of this as well.  Some of the moves were simply no possible for me to do with the extra mega weight around my middle, but I gave it the good old college try.   I wandered around the studio for a few minutes to make sure my rubbery lets would carry me out to the car, fell into it, and proceeded to drive home through mostly clear streets, though I ran into a few major drifts and a couple of white outs where the road went between fields.

It was fantastic to spend time with my “extended family” and share stories between panted breaths.

It was good to re-engage my long neglected muscles.

I really enjoyed feeling my blood surging through my body.

I went to bed feeling tone in my muscles.

Then I woke up…..

I will leave the amount of pain that coursed through my  body for the next 48 hours up to you imagination.

But even with pain in my legs (have yet to figure out why my hamstrings were so tight) and the tightness in my shoulders (hate that my shoulder has never regained full strength from surgery, even with PT and continued exercise), I hand mixed 2 loaves of bread and then kneaded the dough for 10 minutes on Sunday.  On Monday I got up and walked through the grocery with Baby Cub and lifted and toted the bags.   Tuesday is my day of nothing.  Then tomorrow I will drag out the exercise videos, close the blinds, make sure the Cubs are safely tucked in the office doing their school work and then once again partake in foolish looking exercises in my living room and continue what I started on Saturday!

Starting over

OK, the weather, life and the cosmos in general interfered in my walking….all within the first 48 hours!

So yesterday, since I spent 30 minutes walking up that mongo hill down south, I decided that I was going to start again.  The program starts on Sundays, so I counted my slow but steady ascent up that mountain

foothill

ginormous,

steep hill as my first day.

Today, in spite of all the errands I ran and visiting I did, and my mom coming back so she can make her PT appointment tomorrow, and the need to take Baby Bear to ballet, I got out and walked 1.9 miles in…..

24 minutes!!!!!!!!

I will admit that Baby Bear conned me into riding the bike (with her on the back and the seat way too low so that I was REALLY working my thighs) about 1/2 way down one of the cul-de-sacs.  But regardless, I was moving for the full 24 minutes.

Next major purchase….a new set of shoes!

 

It worked!

Remember that mind game I played with myself?

I went for a walk last night (note to self, go walking when it is NOT dusk – irregularities in the sidewalk are much more evident!) and I walked for 20 minutes!

I stretched last night after the walk, but my hips are still very tight. I slept really well last night to boot. It was also nice to walk around the neighborhood holding hands with Daddy Bear and just enjoy time together. We found the cubs and were greeted with hugs from the little one and continued on our walk. The nice part about the cubs being a bit older is that I don’t have to figure out how to keep track of them while I walk.

Next goal – at least 10 minutes again today……

Let’s get moving again!

OK, it is time to get moving again.

I have been struggling lately with a lot of issues. Some of them are emotional. Some of them are physical.  Many of them cross over.

I am still trying to “get over” the loss of my dad. When I slide down into that dark place of mine I tend to pull into myself and don’t want to even open the blinds, let alone move around outside the house. During these times I understand the commercials regarding depression and physical pain. There is increased joint pain and muscle pain. There are increased headaches.  I don’t understand the biology of the whole thing, but I do understand that there is a definite correlation.

Another part is that my body went through some trauma at the end o 2012.  My medication had to be re calibrated for my heart rate so I could do more than walk across the room with out getting short of breath.  I also had a kidney stone storm that required surgical intervention.  Neither of those things do I want to do again!  I finally got back to TKD only to find out that I had developed bursitis in my hip.  I tried all sorts of things from stretching, to modifying my technique to getting a steroid shot into the bursa.  That is not a bad experience, just something that I would prefer not to go through again.  I limped along this summer, missing more classes than attending due to the pain.  Late this summer my ‘Ittle Bear decided that she wanted to run cross-country.  I started schlepping her to practices.  Then baby bear decided she wanted to try out ballet, and that added to my taxi service hours.  Subsequently my attendance at TKD became non-existent.  Fast forward to this fall when my hometown sponsors a 5K run/walk for cancer.  When it was time to register I realized that I was not even remotely ready to do it.  I had to admit that I had really let myself down.  I had fully intended to form a team and walk it in honor of my father.  Add another dose of guilt.  ARGH!!!!!!

Well, now it is time to start training.  Now is the time to get my inspiration back.  We are headed into the bleak months of winter, and I know that my motivation will wane during that time.  So I need to get into a routine NOW.  I need to take advantage of the cool, pretty days of fall to get my body hooked on exercise again before the dark and cold days of our winter set in.

I need to start with something that does not require my hip-joint to bend to any extremes.  So I have chosen to walk – easy on all my joints, gets me out in the fresh if slightly chilly air, and is weight-bearing so it is good for my bone health.  I am going to start with this program from The Walking Site.  Since right now everything in my being is encouraging me to stay in my nice warm house on my nice comfy chair, I am going to actually set my goal for the first week as 1/2 of what is called for in the program.  It is a mind game that I play with myself.  If I set my goal fairly low in the beginning, I am really proud of myself when I exceed it.  I know, I’m a dork.  The cubs are very good at telling me that!  I am going to keep track of my exercise via the Presidential Fitness website.  Then as I earn “medals” on that website I will reward myself with items like I did whenever I belted up – a piece of nice but not expensive jewelry, a new outfits, etc.  Today I will start walking.  This is the time when I will do the 1/2 thing.  Then on Sunday I will start the program full force!

 

I will accept all the cheering I can get!!!!!!!

 

New Goals

OK, I guess I have procrastinated enough in putting these goals out on the blog so that I am accountable for them.  One thing that is discussed a lot in TKD – not only there but in a lot of places, but they are the ones who are guiding me right now, so I will credit them – is making SMART goals.

SMART stands for

S – Specific

M – Measurable

A – Attainable

R – realistic

T – Timely

 

This time I am going to set 3 goals.

The first will be that in 3 months my HgbA1C is <7.0.  I know that sounds like gibberish, but it really is a very specific goal.   An HgbA1C is a lab test that is done to find out what your average blood sugar has been over the last 30-60 days.  For a diabetic the goal is to have it routinely under 7.0.  I would eventually like to have it much lower than that, but these are the baby steps that I am taking.  It will require me to test my own blood sugar and carefully monitor what I eat and how much I exercise.   But I know I can do it – I just need to have more self control – especially in raiding the kids’ Halloween loot!

The second goal is an endurance goal.  I will be able to walk 5K in <1 hr.  That my not sound like an ambitious goal, but for me it is.  This is a constant gait, not a start and stop type of thing.  The second part of this goal is that I actually participate in a 5K event.  That also may not sound like much, but I don’t like to get involved in big group events, especially ones where I could make a fool of myself.   Remember my lack of grace and coordination?  I am probably the only person who has dislocated her knee in the middle of a nurse’s station.  So, to put on shoes and socks and actually go someplace where there are going to be other walkers is a huge step for me.  My time frame to achieve this goal is by this spring.  Early spring in our area of the country hosts a lot of walks because everyone is ready to get out of the house at the end of the winter.  I will post the actual date of the walk once I find one in which to participate.  I have already figured out a training method to build walking endurance.  I have a walking video that I can use throughout the winter which works up to a 5K.  I will share the name of the video once I dig it out……

The third goal relates to TKD.  By this time in my training my kicks should be above my belt.  My front kick is good to go.  I could always improve it, but it is above my belt.  My side kick and round kick need a lot of work.  There was a time when I could pull my leg all the way up beside my ear.  First – that was many moons ago! I am much older with a whole lot more miles on my body.   Second – that was when I still practicing ballet.   In ballet the legs are always turned out –   knee to the ceiling on side lifts/kicks, or the knee facing outward when lifting/kicking to the front or back.  In TKD the knee faces forward on side kicks.  That requires the use of different lifting muscles and requires a different set of muscles to be stretched.  So my goal – by the time my belt changes color (which will be January at the earliest), my side and round kick will be at least at belt level.  I have already discussed with my TKD instructors and they have shown me exercises to facilitate this advancement.

I think all those goals fit the SMART format.  If you see any that don’t please let me know so that I can adjust them!  Ok, Ya’ll!  I need your rooting and cheering to keep me on track.