Showing posts tagged with: fitness plan

How to cope (& struggle) through injury.

by Emma Hammond 0 comments

Fitness goals Injury Mindset Uncategorized

There is nothing like the feeling when you return to the gym after 6 weeks away! Almost 4 months ago I injured my back in the gym. What I hoped would be a few rest days turned into a several month long battle with my body. I tried to push through or work around the injury until reality hit. I wasn't getting any better, I hurt all day long & wasn't getting in effective workouts by pushing through pain. I had to get real with myself & commit to 6 weeks or longer out of the gym until I was 100% good to go. Sucks right!!!
Injuries are frustrating to deal with but I've learned to respect when my body needs a break. Even though I needed to take time away from lifting, I didn't just throw up my hands up & quit on my healthy habits. Instead I set new goals & learned a lot along the way.
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 Goals:
~ Keep a fitness routine that would help & not hurt my injury: I knew incorporating yoga would be beneficial to my back issue so I aimed for 3-4x a week. I went above & beyond most weeks, averaging 5-6 sessions! I saw my physical & mental practice improve greatly & absolutely plan to maintain a 2-3x a week practice moving forward. I also ran a bit more & built back up to 8 miles. I enjoyed a race with friends which I hadn't done in over 3 years which kept me challenged without the gym. I did see notice a bit of muscle loss probably due to the endurance training but I accepted that would be the result. Nothing that can't be rebuilt! image2
~ Keep my nutrition in check: when our activity levels change our nutrition may need to adjust as well. However I did NOT go into diet mode out of fear of gaining weight. Yes that was my natural instinct at first but I remembered that's not the best plan for my goals. I wanted to retain as much muscle as possible so I just sought to maintain my weight & support the recovery process. I simply cut out that pre or post workout snack & payed more attention to my hunger levels. They naturally went down because I wasn't exercising as strenuously so it was just a matter of honoring my instincts.
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~ Keep my happiness high: my number one reason for working out is because I enjoy it. It keeps my mood boosted, energy high & attitude positive. The first week off I noticed I was moody, grumpy & having a bit of a pity party. That wasn't going to magically heal my back or make the time fly by faster. So I started a gratitude journal, which I wrote in every morning & evening. I also made sure to talk to my husband when I was feeling down. Instead of bottling it up, it helped to talk through my feelings to better understand how to work on my mindset. My last mindset key was to keep it all in perspective. I was allowed to be upset but fitness is just one part of me. I am MORE than my workout routine, number on the scale, lbs I can lift, miles I can run & any other way we measure ourselves.
Ever had to deal with an injury & struggled through the process?

Weekly Recap – Food, Fitness & New Goals!

by Emma Hammond 0 comments

Fitness goals Habits Recap Uncategorized

The past week has certainly been a busy one with some definite highlights & challenges. I thought it would be fun to recap some of my favorite weekly recipes, workouts & just daily happenings. Here is a peak into my weekly routine:Meal Plan: We always put together a weekly meal plan prior to going grocery shopping. This has become a standard part of our Sunday routine, which I kind of adore. We have fun with it looking through recipes, magazines & cookbooks. At least when we have the time & feel like doing so. We usually stick to it fairly closely but life happens so we adjust where needed.1509797_511151369038122_993562066922873960_nNotable Eats:

Sweet Potato Bowl: This is one of my favorite combinations I make on a regular basis. No matter how many times I've had it I always find myself saying "yum" with each bite. I chop & roast sweet potato in delicious coconut oil. Saute some kale, throw in a bowl w/ sweet potato & crumbled goat cheese. Then simply top it with a sunny side up egg & it's a bowl full of happiness.

sweetpotatobowlimage1Fish Tacos: We stuck to the menu on Sunday & threw together some easy but tasty tacos. We used frozen cod that we simply seasoned & tossed in the oven. I also made quick pickled red onions & jalapenos from a recipe in Cooking Light magazine. These turned out great & I used them for multiple meals throughout the week. Love that magazine! We topped the tacos w/ the pickled veg, avocado, tomato & a spicy yogurt sauce (frank's hot + plain greek). On the side we enjoyed a cabbage lime slaw which is oh so easy. Recipe to come!

fish tacosimage1Good Ole Turkey Sandwich: Yes I know, why is a turkey sandwich notable eats? For me, I eliminated gluten from my diet a few years ago due to digestive issues. I initially ate a good bit of gluten free replacements but soon realized they were often less healthy then the original & not very good. Therefore sandwiches don't happen much in my world. I truly don't miss them but every once in a while the craving hits. So in my post-workout window I grabbed some gf bread, applegate turkey, kerrygold cheese & lots of dijon for a much enjoyed sandwich. Plus a salad for extra veg.

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Workouts:

Sunday - Power Yoga Basics Class: I have been making it a priority to incorporate yoga into my weekly routine. I'll be honest, this doesn't always happen. I am hit or miss on my love for yoga & usually choose a lifting session or run over sweating it out on the mat. However I never regret going & have to remind myself how good the stretch feels afterward. Yay for making it this week, my body & brain was appreciative.2015-06-07 11.32.51Monday: Leg Day - I try to start my week off with my more challenging workouts. The reason being I have more energy early in the week as opposed to on a Thursday afternoon. I find that quite common with clients as well so I front load my workouts to leave me room for flexibility based on energy as the week wanes on. Something you might consider! This workout included movements such as barbell squats, lying leg curls, hyper extensions, leg press, bulgarian split squats & a little core. Tough!

Tuesday: Run + Upper Body - I woke up super early with time to kill so squeezed in a 2 mile run before training clients. I want to work on increasing my running endurance again but I'm starting off slow. That afternoon I took a break from work to lift some heavy weights & set them back down. My fav! This compound day included pull ups, push ups, bench press, barbell rows, farmer's walk & a few other movements thrown in the mix. I'm having shoulder issues so having to be cautious which makes me less then enthusiastic on these days. I love training shoulder..boo!runimage1

Wednesday: Cardio Intervals + Arms - I was able to hop right out of bed & hit the gym, my preferred method of training. I did 30 minutes of intervals on the step machine which I find quite boring but cardio accomplished. I then hit some bicep & tricep action via dumbbells before heading home for a long puppy walk. Nothing too strenuous, as every day doesn't need to be full throttle fitness.

Thursday: Leg Day 2 - I am working hard on my legs so today was round 2 for the week. I used some of those booty moves I posted in a previous blog along with paused squats, deadlifts, lunges & more core action. I felt a bit tired today as per usual on a Thursday so kept the weights lighter but higher rep. Love leg days even when I am tired!2015-06-11 16.21.20-6

Friday: HIIT - I did a 25 minute circuit that was quite challenging. It included sprints, dumbbells & a lot of body weight moves such as burpees & lunges. I was huffing & puffing throughout but tried to limit my rest time as much as possible. These workouts should not be done everyday & it's important to work yourself up to higher intensity levels. However they can be an awesome addition to any program & are a great way to get in a time efficient workout. Plus they keep me from getting bored which is always a plus.

Saturday: OUT OF TOWN - We went to Knoxville for a good friends wedding this weekend. I didn't worry about any formal workout but we did walk a LOT. My favorite way to stay active & see a new city while on vacation. I also knew we had rock climbing & a hike on the agenda for the next day so extra rest was just what my body needed.

Plus as always I enjoyed lots of walks with my partner in crime throughout the week. Obsessed..2015-06-17 08.41.08-2Travel + 4th of July: As mentioned we enjoyed a lovely weekend in Knoxville Tennessee to celebrate a friend's wedding. I haven't been to the Knoxville area since I was a kid but had heard great things about the food & outdoor scene. I love searching out new restaurants while traveling & seek a menu that is unique. We do our best to avoid any chain restaurants because what' the fun in that. Although yes I do fall victim to the road trip Chick-fil-a in a pinch. I like their new grilled nuggets as a dipping device for the array of tasty yet less than healthy sauces.

11054399_962367262056_5865018844922753982_nThe wedding itself was beautiful & we had a blast celebrating the occasion. I have to get better at taking a few worthy foodie photos while traveling, as we enjoyed a few notable meals. We also greatly enjoyed the dinner at the wedding which included a delicious fruit & cheese table during the cocktail hour. I loved the soft brie & could have easily enjoyed just a plate of cheese for dinner. However I did take full advantage of the delicious dinner buffet filled with colorful roasted veggies, potatoes, green salad, lime chicken & steak. Not bad options in terms of staying fairly healthy right?

2014-09-20 08.16.21The whole wedding weekend made me feel quite nostalgic & I couldn't help but reminisce about my wedding, which is coming up on a 1 year anniversary. It blows my mind how time flies as I feel like I just met this guy, much less have already been married a year. <3

Back Home + July-August Goals:

I have thoroughly enjoyed the past month of travels, celebrations & special occasions. That's what summer is for right? However I  have to admit to being ready to get back to my routine. A few too many meals out, extra glasses of wine & skipped workouts leaves me feeling a little less than on top of my game. Everything goes through seasons & I am ramping up for a back on track late summer session.

Training: I'm planning on starting a new training program focused primarily on building strength in my squat. While I exercise for a wide range of reasons I like setting a goal to train for. It drives my motivation to put in the hard work & seeing results feels worth every early workout session. This months goals are specific & I am excited to check them off my weekly list to stay accountable:

- 2x per week squat focused workouts. (heavy, light, back & front squats are all tools)

- 2x per week outdoor runs. (I have missed running & want to ease back into it for fun!)

- Stretch for 10 minutes a day, my hardest habit to maintain!

you-are-what-you-eatNutrition: I have no proclamations of doing a diet, detox or any other temporary quick fix plan. I simply want to focus on being mindful, adding food back in that make me feel good & getting creative in the kitchen. Nutrition goals this month include:

- Try one new recipe based on an in season ingredient every week.

- Save wine for the weekends, aiming for 2-3 glasses total each week.

- Make 1/2 my plate non-starchy vegetables at 2 meals per day. Love those greens!

I plan to check back in next month on how I did with these goals, how I tracked them & set new ones. Anyone else care to join the monthly goal challenge?

What are your goals nutrition & fitness goals this month?