Sweat It Out

Well, it's been a while since my last post, so I thought I would do a little updating on my birthday goal progress.

Unfortunately, I haven't had a chance to weigh myself, so I don't know if I reached my goal or not. I do know however that I've lost some inches as my clothes have gotten bigger. Either that or my clothes stretched out a couple of sizes.


My mom is attempting to flex her muscles. She was super excited to try on all these cute clothes.



This was my favorite look of the day. The striped fitness tank wasn't my thing, but the colors were beautiful.

Anyway, I hope that after the holidays I will be able to hit the gym and finally weigh myself. I haven't been to the gym at all, but that doesn't mean I haven't been working. I actually purchased a new home just after Thanksgiving, so I've been working on remodeling it. Don't fret...I will definitely be writing about that soon.

During my remodel (cleaning is a health hazard),  I also had a bad relapse on my carpel tunnel syndrome and will be going under the knife (or small laser endoscope) after Christmas. I will probably write about that as well as soon as I can.

Today, I really wanted to share with everyone how my mom and I celebrated by birthday (and an early Christmas). I was fortunate enough to be selected to participate in another Old Navy Sample and Share as a member of the style council.

My mom and I were able to take home a complete fitness outfit (active top and bottom) for free!! She choose a pair of Old Navy Active boot cut compression pants and an Active fleece jacket. I picked a pair of  Old Navy Active reversible gray and white straight-leg pants and a neon blue jacket.  Given all the great sales and coupons (I love my coupons), I was able to go home with lots more stuff for little cash (just under $8.00 for everything) :) At the end of the day, I have several workout outfits to show off at the gym!

I hope these new clothes will help me continue with my fitness goals for the new year and hopefully, will inspire my mother (and others) to make those important new year's resolutions (and keep them).

Everyone have a great Christmas and an awesome New Year!!!!!!!!!!!!

The Thyroid Gland: A Bane to My Weight Loss Goal

So, I've been worrying more and more about why I’m not losing weight even though I've been eating better and working out multiple times a week. I went to the doctor with my concerns, and of course, it was my fault and I just wasn't doing enough. He actually suggested I go to a weight-loss clinic and be put on a special calorie restricted diet (under 800 calories/day) to help me lose weight. Given that I've studied endocrinology for my degree, this scenario didn't appeal to me regardless of how “fast” the weight loss would be. I know my body and I knew something was wrong, so I wanted blood work to see what that could be. Long story short, 2 rounds of blood tests later, my concerns were validated as I was diagnosed with hypothyroidism. 

Hypothyroidism is a condition in which the thyroid gland does not make enough thyroid hormones that control metabolism in addition to other functions. Hypothyroidism, or under-active thyroid, is more common in women and people over age 50.  Early symptoms of this disease range from constipation, cold sensitivity, fatigue, heavier menstrual flow, joint or muscle pain to dry skin, depression, thin, brittle hair or fingernails, and weight gain.  

Well, I pretty much had all of those!  I had also started to suffer from some late symptoms like decreased sense of taste and smell and hoarseness. If you think you may have this or a similar problem, talk to your medical provider. He or she can conduct a physical examination and order lab tests to determine thyroid function (TSH and T4 tests). Other tests that may be done include cholesterol levels, complete blood count (CBC), liver enzymes, prolactin, and sodium tests. Thankfully, treatment for hypothyroidism is pretty simple and painless. The purpose of treatment is to replace the thyroid hormone that is lacking and relieve your symptoms bringing your hormone levels back to normal. 

Unfortunately, most people with an under-active thyroid will need lifelong therapy.  I should start treatment soon and honestly I’m looking forward to seeing how I feel afterwards. I’ll keep you updated!

Another day, Another Workout

Before going to work Tuesday and after work on Wednesday, I exercised with my trainer, Zach. As usual, it was hard, but fun.  Since I began training over a year ago, I've had to use a bosu for many of my workouts. If you don’t know what a bosu is, I will share what I discovered from the source itself, www.bosu.com. Invented by David Weck, the BOSU® Balance Trainer debuted in 2000. Originally the name “BOSU” was an acronym for “Both Sides Up”; now means “Both Sides Utilized.” 

Just one of the many BOSU balls to choose! Price varies. 

I really hate the days when Zach brings out the bosu. I’m not great at balance on flat ground, so putting me a raised platform/half exercise ball contraption just makes me feel inadequate in everything. Last night was no exception.  Now, I've done many exercises using the bosu (some pictured below), but doing squats on the bosu was awful! 

Burpees and the Bosu

Crunches and the Bosu

I found this picture of what it is supposed to look like online; I can tell you I look nothing like this.

Squats and the Bosu

My legs shook the whole time -- I thought east TN was experiencing another earthquake! One and one-half minutes (1.5 m) later, I was done and strangely,  felt a sense of accomplishment. Zach is very challenging, but encouraging. He always says my form is excellent, so I could totally be a fitness model! My sessions are almost over, so I’m really going to miss Zach, his training, and his fun banter.  I’ll keep you posted on my progress. If you are in the area and interested in a personal trainer, you should meet Zach J. I highly recommend him (but, maybe not his bosu exercises :P)! 

New Season, New Clothes

This weekend I had the opportunity to participate in a Sample Share co-hosted by Old Navy and Crowdtap. I've probably mentioned this site/company before, but in case you didn't know, it is a marketing company allows other companies (Old Navy, Woolite, Playtex, Verizon, AT&T, and McCormick’s Grill-mates to name a few) to get opinions and feedback from everyday consumers like you and me to aid them in making their products better through samples and discussions. So far, I've been able to get lots of free stuff and have even given some much needed funds to various charities.

Check out Crowdtap for more sampling opportunities!

 Anyway, I took my mom along with me to the store so that she could get a free dress too! Our local store had just been renovated, and this was the first time I had visited the new store. To say the least, I was very surprised and pleased! The Turkey Creek Old Navy (Knoxville, TN) can now boast a much larger store, an awesome jewelry and accessories bar, and better dressing rooms/space.  They can also boast a super friendly staff who were very curious (and very kind) as to why my mother and I were trying on lots of clothes and taking pictures all over the store.  If you are in town, I would definitely recommend checking it out and purchasing from popcorn from Popcornopolis while you are there. My mom and I had a great time and we got some cute dresses. I picked out a light brown cowl neck sweater dress with a gathered waist band; retail price $34.96, my price $0.00.   I thought it flattered my new figure well and could be a great foundation piece for the fall/winter season.
 

For Winter, I paired my sweater dress with a long coat and scarf. Those shoes were pretty cute too, but  one size too small for me. Old Navy needs more size 11 shoes :)

My mother picked out an orange warm knit sleeveless dress paired with a matching belt; retail price $24.96, her price $0.00. Luckily, we wear the same size, so I will probably be wearing this one as well.  We also thought this was a good foundation piece and it can easily transition from the fall/winter to the spring/summer.  

I modeled it, mom purchased it. It really is a good transitional piece!

We took lots of pictures of multiple looks and overall had a great time. If you ever get the opportunity, join Crowdtap and see if you can get some new, awesome, free stuff as well. 

31 Pounds for My 31st

Hello everyone! It’s been awhile since my last blog update. My excuse is that life got in the way, but we all have that excuse. During that time of blog silence, my friend got married and my dress was still too big even after alterations (picture below).

Becca and Kevin's Wedding (Photo courtesy of Cortney Cutcher, edited by SEH)

I’ve still been working out with my new trainer and so far, I’ve about 5 pounds of fat and have continued to tone up/increase fitness.  Lately, I started thinking about my birthday last year (my 30^th) and couldn’t remember anytime too incredible other than being in Las Vegas and having someone ask if I was turning 21! I didn’t want this year to be a complete let down by comparison, so I decided to issue a challenge to myself...lose 31 pounds for my 31^st birthday. I’ve been working on it for a while, but the next 31 days I’m really going to focus on this challenge. I’m also going to try to be more diligent on my blog updates, so that you all can help keep me in check.  Thinking about a holiday or special event challenge yourself? Let me know. I’d love to hear from you J

Last year's Birthday picture. Here's to making this years much, much better!

One of Those Days

Have you ever had one of those days when nothing seems to go right? Lately, I've been having a lot of those and it's really doing a number on my self-esteem. I've shared with you my struggles with weight loss and some about my health issues.  I have fibromyalgia and with that comes a milieu of associated problems. Aside from the chronic pain, the hardest one is depression. 

Depression can be described as feeling sad, blue, unhappy, miserable, or down in the dumps. Most of us feel this way at one time or another for short periods. However, when it interferes with your everyday life, it can be a huge problem. Today, I decided to write about depression to educate non-sufferers, and to empower those who live with it like I do. It is not something to be ashamed of or to hide. I've been told everything including that it's my own fault I'm depressed to my depression would go away if I didn't sin so much. Anyway, without further ado...

The exact cause of depression is unknown. Many researchers and physicians believe it is caused by chemical changes in the brain, which could be due to genetics, triggered by certain stressful events, or as part of another disorder/disease. More than likely, it's a combination of several factors. 

Depression can change or distort the way you see yourself, your life, and those around you. People who have depression usually see the negative in everything. This is my problem. However, I tend to over think everything LOL. 

Symptoms of depression can include:

• Agitation, restlessness, and irritability
• Becoming withdrawn or isolated
• Difficulty concentrating
• Dramatic change in appetite, often with weight gain or loss
• Fatigue and lack of energy
• Feelings of hopelessness and helplessness
• Feelings of worthlessness, self-hate, and guilt
• Loss of interest or pleasure in activities that were once enjoyed
• Thoughts of death or suicide
• Trouble sleeping or too much sleeping

Depression can appear as anger and discouragement, rather than feelings of sadness.

In general, treatments for depression include:

• Medications called antidepressants
• Talk therapy, called psychotherapy

If you have mild depression, you may only need one of these treatments. People with more severe depression usually need a combination of both treatments. It takes time to feel better, but there are usually day-to-day improvements. I'm a fan of talk therapy as it gives you an outlet to vent your feelings in a neutral environment and a good sounding board to help you sort out your issues. 

Talk therapy is counseling to talk about your feelings and thoughts, and help you learn how to deal with them.

Types of talk therapy include:

• Cognitive behavioral therapy teaches you how to fight off negative thoughts. You will learn how to become more aware of your symptoms and how to spot things that make your depression worse. You'll also be taught problem-solving skills.
• Psychotherapy can help you understand the issues that may be behind your thoughts and feelings.
• Joining a support group of people who are sharing problems like yours can also help. Ask your therapist or doctor for a recommendation.

If your thoughts and feelings turn suicidal, or if you are extremely depressed, seek help immediately! You are not alone. People are there to help you. If you have thoughts of suicide or harming yourself or others, immediately call your local emergency number (such as 911) or go to the hospital emergency room.

You may also call a suicide hotline from anywhere in the United States, 24 hours a day, 7 days a week: 1-800-SUICIDE or 1-800-999-9999.

I hope this post helps someone other than me. Don't be afraid to talk about your problems. Thanks for reading! God bless :)

Believe in Yourself

So, it’s been awhile since my last post. I could say that life got in the way, which would be true, but I really couldn’t think of what to write about. I decided just to vent, letting it all out. You want to vent? This is the place!

I started about 2 weeks ago with my new trainer, Zealous Zach (a story for another day), and have been hating it ever since. Don’t get me wrong, I like Zach, but he has been kicking my butt! While I appreciate the intensity of the workouts, my body isn’t responding well.  On Monday of last week, I had mentioned to Zach that I’m really not good at the Jacob’s ladder. If you don’t know what that is, it’s a “comprehensive workout that is easy on the joints, excellent for cardiovascular health and muscular development”. That was a quote from the manufacturers of the exercise machine and here is a picture. 

I refer to it as a never-ending climb to HELL. Anyway, having mentioned that I loathed this machine, Zach decided that I should do it for 2 whole minutes. A horrible 2 minutes of my life that I will never get back. Topping it off was the skinny ninny beside me not even breaking a sweat and climbing about a mile a minute. After our Tuesday workout last week, “The Accumulator” (a story for another day), I couldn’t walk. Seriously.  The muscles in my legs wouldn’t relax and I had to use a walker to get around my house.  My self-esteem hit a new low.

Then I went to the doctor for a physical and he proceeded to tell me that I would feel so much better if I was skinny. Really? My fibromyalgia would just magically go away if I lost weight? He lectured me about this weight loss clinic where they control everything that goes into your mouth and the calories are restricted to 800 calories a day. On 800 calories a day anyone would lose weight! However, what happens when I eat 810 calories one day?  I’ll balloon up like the Goodyear Blimp. Anyway, needless to say I left feeling even lower and my self-esteem managed to fall yet again.

I have to say the week ended on a better note as I got to hang out with my best friends. On Friday night, I co-hosted a bachelorette party for my friend, Becca. She is getting married on September 22, so we are counting down the days and praying our dresses fit. The party ended with everyone having a great time and stating that it was the best bachelorette party that they have ever been attended!  I wish I could show you pictures, but what happens at the bachelorette party stays at the bachelorette party! 

I think this week’s lesson was that you have to believe in yourself and know your strengths and weaknesses. Don’t be afraid to stand up for what you know is right. For my Friday workout, I was honest with Zach about how I felt and he altered the workout to accommodate my injuries. He also reformatted the rest of our workouts to incorporate more stretching so my muscles don’t get so tight. Others may look at that as a cop-out or blame my lack of weight loss on my inability to jack up the intensity level, but I know the truth.  I don’t want to be skinny. I want to be healthy and the best me I can be. I hope you all feel the same way. Don’t let life or anyone else get you down! Until next time!

5K Finally :)

Not my best look, but I was getting ready to exercise!

Here's my virtual trophy! It's my gold medal (LOL)

This picture was taken before my first official 5K.  Walking/running a 5K may not be a huge accomplishment for some people, but for me, it was a great big deal (see earlier posts to see why).  My picture was also featured on MapMyFitness’s Facebook page (https://www.facebook.com/mmfit), so if you visit it, you should be able to find it under the August photo contest. You can vote for me, or anyone else featured there. 

MapMyFitness is a good iPhone app as well as a website. This is just a cool picture found on Google search.

While, I may not be Usain Bolt, I achieved my personal best 5K time of 29.12 minutes. I will definitely walk/run a 5K again and my new goal is to run at Disneyland!

The Disneyland Princess Half Marathon. Training for someday!

Monday was a sad day for me. My trainer, loving referred to as Killer Kyle, told me he would be moving back home to Memphis. Our last training session is this Wednesday and I must admit I will miss him.  Now, I will have to break in another trainer. I’m sure there will be many great stories to come!

Keep On, Keeping On

Well, it’s been a while since my last post, but I’m trying to make up for it today.  My trainer, Kyle, finally decided it was time to repeat my measurements (much to my dismay), so as promised—my starting and current measurements.

                       Start        Now    Difference

Chest              45.5         44.38       1.13

Right Arm       15.75       15.5         0.25

Waist              45.88       45.75       0.13

Hips                56.00       56.5         -0.5

Right Thigh      25.75       28.5        -2.75

Right Calf        18.75       18.13       0.63

While I can’t say that I’m satisfied, I’m not as disappointed as I had expected. My weight was only up 2 lbs., not the 15 lbs. I had originally thought, so that was promising.  I’m beginning to think I will always have "junk in the trunk" and turkey legs, but other than that, I do not hate my progress.  I’m also hoping that Mother Nature had an influence this time (ladies, I know you understand), so again, I keep on, keeping on. That is the focus of this post and I anticipate that it encourages you as much as it does me!

Finding Your Inner Keep On

1. Tap into Your Inner Warrior: Sometimes a big ego can be a good thing. Telling yourself that you are better than X, Y, Z (whatever your challenge is) can help keep you going. “I won’t let this beat me” is one of my workout mottos. I also like “Sweat Happens” and “Save a Treadmill, Eat a Donut”, but those are better for another time!

2. Set Limits: Want to run a marathon? Begin with a small 5K and work your way up. If you set out to run the Boston Marathon, but can barely get off the couch, then of course, it’s going to be challenging and ultimately, discouraging. Start with 1 mile, then another, then another. When those miles get easier, add more. I will share my 5K story in the next post, so I can relate to this challenge. Since I had been working out, I thought 3.1 miles would be a breeze, but in reality, even training was hard. With FMS, my legs start aching after 5 minutes, so I have to slow down, stretch, and sometimes, stop before reaching my goal. Knowing your own body and health can help you set realistic goals and expectations for whatever challenge you make.

3. Celebrate the Small Victories: I will be the first one to admit that I often get angry and frustrated at my slow progress.  Other notice the changes more than I ever do, but I’m learning to shift my focus to the small improvements that I see and feel...clothes are looser, able to walk longer, faster, etc. I like so many others expect to lose massive amounts of weight overnight after 1 workout. I exaggerate, but you get the idea. Focus on the bigger picture—better health, confidence, whatever your motivation. The small snapshots can help encourage you onto the bigger picture.

Thanks again for reading! The big 5K results will be posted next time!!

 

Starting Over: Can You Relate?

It’s been a while since my last post for a few very good (and very unavoidable) reasons.  One of my earliest post mentioned that I have fibromyalgia or FMS. In case you need a primer, FMS is a syndrome in which a person has long-term, body-wide pain and tenderness in the joints, muscles, tendons, and other soft tissues along with fatigue, sleep problems, headaches, depression, and anxiety. Such fun! Anyway, for the last month or so, I’ve had some very awful flare-ups including two carpel tunnel and cubital tunnel ones—that’s a flare-up per hand and arm. Dual arm braces and typing/writing don’t mix at all, so I’m just now getting back into work mode.

My career as a hand model will be short!

My previous posts mentioned set-backs for again, very good reasons. The injuries and aches this time around have really done a number on my body and as such, I’ve reverted back to old habits and am paying for those actions. Combining steroids (for both tunnel syndromes and a back sprain) and eating like I’m still in training has landing me 10 pounds heavier in just 1 month.  I’m really not proud to admit this, but I’m taking my own advice -owning up to my mistakes and getting back on the horse to try again. Essentially, I’m starting over. Can anyone else relate?

I’ve been training for a 5K, which may not seem like much, but when you weigh 270 pounds and are in constant pain, sometimes breathing is a chore.  The 5K is this week, so I will share more about that later.  My trainer, Killer Kyle, has been Kind Kyle as of late given my plight, so I haven’t been measured this month either. When I am measured again, I will post my beginning stats and my new ones.

Lastly, I’m asking for help. I share my trials and triumphs with the world (or at least anyone reading), not only to motivate me and to get some external reinforcement, but because I hope my story can help someone else.  I encourage you, the reader, as well to share your story. Asking for help isn’t a weakness; its strength and a sign of good judgment.

Thanks for reading! See you at the finish line!

I'm so Frustrated! Dealing with Weight-Loss Setbacks

paindatabase.com

I don’t know about you, but lately, I’ve been suffering from some fitness and weight loss setbacks. Plagued by injuries (too many to name them all), I’ve seen my fitness level decrease and my waist line increase. The scale goes up right along with my frustration.  Thanks goodness, my trainer, Killer Kyle didn’t want to weigh and measure me this week as I started another new medication to treat one of my many infirmities. However, I know the day is coming soon and as such, my goal for the month of July is to lose 5 pounds. Setbacks or no, I’m not giving up, so neither can you! What if you do experience a weight-loss setback too? Here are some tips on overcoming weight-loss setbacks and staying on track. If I can do it, so can you!

Weight Loss Setbacks

I don’t have to tell you that sometimes we all go off track on your weight-loss program and slipping back into old patterns of unhealthy eating and minimal exercise. No one’s perfect, we all make mistakes, and knowing that we need to have a plan to help us recover when these slip-ups occur. Replacing a bad habit with a good habit takes!  These tips and advice listed here can aid you in forming a plan of action for overcoming those inevitable setbacks. While relapses are disappointing, they can be helpful is you learn to keep your goals realistic, and learn what high-risk situations to avoid or that certain strategies don't work for you.

• Take charge. Only you can help yourself lose weight and get yourself back on track. It’s your responsibility!
• Don’t be too hard on yourself. Practice self-forgiveness. Remember that mistakes happen and that each day is another day to start over. It’s not over!
• Ask for and accept help. Asking for help is a sign of good judgment, not weakness. Telling others about your goals can motivate you to keep them and will provide external reinforcement as others will ask about your progress. Moreover, working with others who share the same or similar groups is beneficial for you and for them!
• Problem-solve as you go. Instead of beating  yourself up, identify your problems, and create a list of possible solutions. Keeping trying the possible solutions until your problems are solved. If you still can’t find a solution to all your issues, ask for help.
• Recommit to your goals. Review your weight-loss goals. Are they  realistic? I want to lose 76 pounds, but I know it won’t happen overnight.  Remember, healthy weight loss comes slowly; the healthiest way is 1 to  2 pounds a week (men often lose more than women so this is a ballpark figure).

Above all, remember that you're not a failure, nor is your weight-loss program. Going back to your old ways doesn't mean that all hope is lost. All you need to do is recharge your motivation, recommit to your program and return to your healthy ways!

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busywomensfitness.com

Oh, the Pain!

Have you ever worked out so hard that once you are finished you don’t even have the strength to lift your water bottle to your mouth? That happened to me last week and as a results, I am just now able to type without pain and pain killers. Killer Kyle had me do an intensive arm workout that included these lovely star poses (picture below). 

www.fitsugar.com

Obviously, this is not me. I'm not that graceful, or tiny!

Of all the people in the world, I would have thought my trainer would realize that my arms are the smallest part of my body and can’t handle the workload of holding my body up. But no, he insisted and the next day, both of my arms were swollen and wouldn't straighten out. What a great way to spend the 4^th of July holiday. Anyhow, these events prompted me to research and write about injuries, how to treat them for a speedy recovery, and lastly, how to prevent them from ever happening.  I will be taking my own advice from now on.

Injuries: It Hurts!

It happens too often to many people who start a fitness regime—you feel great, set out for a great workout, only to feel the twinge of pain somewhere on your body. My biggest sore spots are the IT (Iliotibial) bands (a common injury to the knee, generally associated with running, cycling, hiking or weight-lifting especially squats, of which I do a lot of), the calves (an injury to the gastrocnemius muscle, or muscles of the back of the leg), and my biceps (an injury that occurs at the front of your upper arm) just to name a few. 

medicinenet.com

summitmedicalgroup.com

aidyourtendon.com

Where’s the RICE?

So, what does any good fitness aficionado do in this situation? For the most common injuries, you can use the RICK method. R.I.C.E stands for Rest, Ice, Compression, and Elevation.

•  Rest: Reduce or stop using the injured area for at least 48 hours. If you have a leg injury, you may need to stay off of it completely.
•  Ice: Put an ice pack on the injured area for 20 minutes at a time, 4 to 8 times per day. Use a cold pack, ice bag, or a plastic bag filled with crushed ice that has been wrapped in a towel; frozen peas and other small veggies work great too!
•  Compression: Compression of an injured site may help reduce the swelling. These include bandages such as elastic wraps, special boots, air casts and splints. Ask a health professional which is best for your injury.
•   Elevation: Keep the injured area elevated above the level of the heart. Use a pillow to help elevate an injured limb

If this method doesn't help your injury, then it may be more severe. In those cases, get professional treatment. A severe injury means having an obvious fracture or dislocation of a joint, prolonged swelling, or prolonged or severe pain. While many common acute injuries can be controlled with these four simple steps, especially when combined with over-the-counter pain relievers, more serious conditions may require surgery or physical therapy.

Getting Back on the Treadmill (Bike, Road, Etc.)

No surprise, some injuries need more time and more attention for a safe and speedy recovery, so listen to your body. Below are some tips taken directly from elite athletes to getting back in the game of training.

1. An ounce of prevention is worth a pound of cure! Instead of reacting to an injury, know the warning signs before you get hurt in the first place. First, it’s really important to realize when your body is fatigued. I have hard time with this and often overdo it, so I need to listen to this advice myself. Sometimes, it can be important to run when you're tired so you can improve, but you need to recognize when you're pushing yourself too far! Be smart. Foresight before hindsight--looking back it's easy to see when you made a bad decision.

2. Stop doing the activity that caused the injury. Sounds simple. If running is the source, stop running. The same with cycling, weight training, Zumba, etc. The action will often exacerbate the pain during the acute injury phase. So, if it hurts to do it, don’t!

3. Cross train in the pool. This is one of my favorite things to do. You can do most if not all forms of exercise in the water all without impact forces that shouldn't aggravate your injuries. Training in the pool can help you maintain fitness, circulate healing blood flow, and ensure you recover as quickly as possible. Like always, start slow and make sure that the pool exercises don't bring you any pain.

4. Get a massage to the injured area. This may or may not be appropriate for your specific situation, but in most cases it will help. I really hate this part, but using a foam roller and/or a tennis ball to work out tightness and stretch the muscles. If you are like me and have numerous trigger points and painfully tight muscles, foaming rolling may not be the best for you, but getting a professional message may do the trick. I love deep tissue and Swedish massages (those are my special treats). Static stretching of these same areas after massage can also help you feel loose, though it's still unknown if it offers any practical benefits. I think the mental benefits are really good!

5. Increase strength. Most injuries stem from a weakness in the area of injury. It's vital to strengthen these areas targeting the weak areas so you can get back to working out sooner. Keep up with your strength exercises. They are injury insurance. By skipping them, it puts you at a higher risk for injuries. It's also advised to do core workouts as you use your core muscles for everything. Staying on top of the little things is important.

6. Sleep more. As if I needed another excuse! Most recovery and healing happen when you're asleep, so make sure to get a lot of it. During any period of increased training or injury, more sleep can help you recover adequately. That's because your body enters REM and slow-wave Delta sleep after you've been asleep for at least 90 minutes. These are the most restorative sleep cycles for both your body and brain.

Well, I hope you found this informative and useful. I’m off to the gym to train for my next 5K! I get measured (my least favorite gym activity ever) next week by Killer Kyle, so I’ll post my starting numbers and progress ones then. Happy Training!