Down and Out.

From the depths of fevers, sore throats,  and strep throat some things I’ve learned:

This little guy is sick right along with me.

Don’t go jogging.

Take antibiotics ASAP.

Don’t get off the Tylenol/IBProfen cycle for anything.

Cake Boss starts looking the same after 7 episodes.

Tastespotting is utterly hypnotizing.

A protein shake for the first time in my life tastes disgusting.

Hot oatmeal with pecans and peaches tastes perfect.

Vegetable Soup hits the spot too.

The sensation of swallowing golf balls in very painful.

The simplest tasks (making kids lunches, putting laundry away, putting kids to bed) becomes a Herculean effort.

It’s nice to have a husband who will sit and talk to me when I’m cuddled beneath three blankets and have a heater blasting on me.
I don't appreciate my good health nearly enough when I have it.

When I watch that much Cake Boss, I dream about cakes.

Yep, the gym is just a lovely fantasy today.

In the meantime, don't forget out the Trainer Momma Giveaway #1 ends tonight at midnight! 15 winners!

Trainer Momma Giveaway #2 ends Monday night.  One lucky winner of a little Pampered Chef cash-ola ($75.00 to be exact).

Now, I'm crawling back in bed. 

Good night (even though it is still morning).

Related Posts:

Sick?

Summer Sickos

Vegetable Soup

Slay the Beast

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Fit Momma Question: Injured?

With marathon season upon us, I found this question very timely. Fit Momma Melanie sent it in:

I have for the first time started having knee pain during and after my runs.  Any ideas on how to combat it?  I have a race in December and I really don't want to stop running!

Although Melanie asked specifically about knee pain, I want to broaden her question slightly and open it up to all injuries.

What to do when something hurts?

This is not my hand.
I haven't had nails like that since 1993.

First of all, ask yourself if is it an injury? Or is it just discomfort?

Injury 

Sharp, stabbing pain in a very specific area. 

Think butcher knife to the affected area.  

The torment is affecting your performance and every day life.

Discomfort  

 Every part of your brain is screaming at you to stop, but there is really nothing wrong, you just don’t like it very much.

Think about a trip to the dentist.

Lots of discomfort.

I recently struggled with an annoying injury.  I didn't handle it well.  And then I did:

A year ago, I was battling a bum shoulder.  For years I had twinges of pain in my right shoulder when I lifted weights and when swimming laps. I took the "I'm-too-busy-for-this" approach, shook it off and kept pushing through it.

The pain was quiet at first, but then became louder. And louder. Then it was screaming at me all. the. time.

The shoulder pain became chronic. Every time I worked my shoulders I would get to a point I could barely lift up my right arm. Then, I would aggravate it further when lifting chest (I quickly discovered those two muscle groups are very closely related). I would massage it a little, ice it a little, then go back and injure it all over again. I did this for months. I felt like I was digging a hole straight to nowhere.   I was relegated to using only my left arm are for carrying infant carriers, kids, and groceries.

It was cramping my style, big time.

It took a good friend and fellow personal trainer to set me on the right path. I was complaining to him of my shoulder/rotator cuff issues. I asked him for advice.

“You’ve got to stop, Mandi," he casually said.

“Like, stop what exactly?” I asked. Talking too much? Chewing gum? Checking my email too often? What bad habit was he referring to?

“You’ve got to absolutely lay off your shoulders for about a month. Then see how you feel.”

Well, that was a novel idea.  Minus the 4-6 weeks or so after giving birth(s), I had never not lifted a muscle group for that long.

And it scared the crap out of me.

I had sacrificed sleeping in, being showered when I dropped my kids off at school, tons of chocolate cake, and graham crackers for years in order to get to where I wanted fitness wise.

Would I lost everything I had worked for?  Would my shoulders get weak and flabby? Or even worse, just nonexistent like one of those runway models at the New York Fashion week?

I stepped back, took a few breathes and decided to think rationally:

Pain meant something was wrong.  I was doing the same thing over and over and was expecting different results.  The path I was on, overworking my injured shoulder, was leading me to a place I most definitely did not want to go -- permanent injury.

In order to move forward, I had to stop.

So, I did it. I timed it over the holidays. I kept up with my cardio and lifted all my muscle groups minus the shoulders and chest.

I also went to a physical therapist and got some exercises to strengthen those little tiny muscles in my rotator cuff that were driving me to the loony bin.

After one month of rest and doing my PT exercises, I started lifting chest again, but very light.

Eventually, I added in some very light shoulder work.

It took about 2 months, but I finally, FINALLY, could lift my arm back over my head. I could swim without pain. I could do shoulder press and flies with no pain. I could do push ups with no pain.

Trainer Momma was back in full force!

And today?  I still baby my shoulders and never go crazy with the heavy weights.  I work them out regularly and responsibly.

Some basic steps when dealing with an injury:

Stop.
First and foremost, just stop. Don’t push through the pain. In this arena, this kind of pain means NO gain.  I’m here to tell you it is officially not worth it. If you are training for an upcoming event, just remember THERE ARE ALWAYS MORE RACES. But, there are not always more knees/shoulders/feet etc. for the taking.

Rest
Give your shoulders, knees, hips, lower back, pinky toe -- whatever is in pain -- some rest. That typically doesn’t mean everything workout wise has to come to a screeching halt, but just rest that injury and modify accordingly.  I still did plenty of cardio, lifted my arms, back, legs, and abs during my "rehab" months.

See a Pro
Evaluate if you need to head to the doctor immediately. Be smart, my friend. This is not the time to win the "Martyr of the Year" award. You may need a little help from your doctor for a diagnosis, or a physical therapist to get you back into fighting shape.

Easy Does It
When you have the OK from your doc or PT, you don't have to compete for the gold medal immediately.  Gradually build your strength and endurance.  Only run a few miles at first or only lift very light weights. Since your body has enjoyed a little R&R, it is wise to gently work your way back to where you were.  Also, perhaps you have to find new ways to lift that muscle or learn new techniques in your sport.  Being open to change can also lead to improvement.

As you know, I am no Doc.  But I can say this in caps:  BE REALLY SMART.  Sometimes just working harder is not the answer.  You've also got to work smarter.

How about you, Fit Mommas?  How have you handled injuries?  Comment below and tell us WHAT WORKS!

I adore the questions!  Since I don't know how to sew any cute Halloween costumes, I love to hear from you.  Send any questions, comments or feedback my way.  

Related Posts
Sick?
Surgery?
Headaches?
My Knees Hurt
See Me Run
More Fit Momma Posts

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Fit Momma Question: Shin Splints?

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Click here for your chance for a 

$100 Gift Card to Sunglass Hut! 

Giveaway ends Monday, June 14th!

Fit Momma Joanna sent this one to my inbox recently:

What can be done about shin splints? 

Oooo, shin splints.  Yuck.  I remember way back in my other life when I was dancing 15 hours a week shin splints were a constant thorn in my side.  Along with the blisters and bloody toes.  Nope, I don't miss ballet one bit.

Shin splints can hit you for a variety of reasons.  It usually acts up when you are first starting to workout, or changing your workout.  Often, when I add more distance, speed, or a new terrain to my workout, I'll feel those shins start yelling.

The symptoms of shin splints are:

-  Pain on the lower, inside of the shin

-  Pain on the upper, outside of the shin

-  Pain you feel during and after your workout

-  Pain you feel when you point your foot downwards

This annoying little set back can be dealt with in a few ways:

-  Ease into your workouts a bit more slowly.  Make sure you get a good 5 - 10 minute warm up.

-  Perhaps take your workouts down a notch for a few days.

-  Check out your shoes. If they are over 6-8 months old and you've been using them for a while, it's time to invest in new ones.

-  Change the surface you are running on. If it is street, then try the treadmill or trail running for a while. This alone helps me a lot.

-  Cross train.  Mix it up with other types of cardio that are lower impact in order to rest your shins.  Biking and swimming are great alternatives.

How to treat shin splints:

Ice:

Throw some ice on your shins after your workout.  This reduces pain and inflammation.

Medicate:

Take some IB Profen to reduce pain and swelling.

Massage:

Have the husband jump in here and massage your shins.  It may feel a bit tender at first, but worth it.  Just don't hit your husband too hard for causing you pain.

Stretch:

Stretch those lower leg muscles as best you can by rolling your feet outwards, inwards, and by pointing your toes and flexing your feet.  Hold each stretch for 15-20 seconds.

Strengthen:

Make calf raises a regular part of your weekly strength training workout.

Wrap:

Often athletes who struggle with shin splints will wrap their shins and calves in order to take some of the pressure off of the muscles.

If this is something that chronically plagues you, a trip to a sports injury clinic or your doctor may be in order.

Over a period of a few weeks or even days, you should see some improvements. Most importantly, don't let this stop your ability to exercise at all -- there are a million options out there!

Hey, Fit Mommas, have you ever dealt with shin splints?  What are your tried and true remedies?  Comment below!

As always, I welcome any and all questions.  Send them my way any time -- I love this stuff!

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Fit Momma Question: Surgery?

This question as well as a few similar ones showed up in my inbox the past few weeks:

I had a surgery last week and was told by my doctor that I was to not exercise (especially no weights) for 6 weeks! Gasp! I am worried that everything is going to go flabby!!! What do you recommend for a situation like mine? 

So, you’ve been plugging away at the gym, eating right at home, and things are finally clicking! Then -- BAM! -- one of the many Mack trucks of life comes barreling down and knocks you off your course. It happens to all of us, the difference is Fit Momma’s know how to deal with it.

When this has happened to me, I become uncharacteristically analytical and recognize my two options:

Option 1
I can wallow in self-pity, drown myself in Jamoca Almond Fudge Ice Cream from Baskin Robbins three times a day, and sit in front of the computer Hulu-ing all the shows I’ve missed the past 10 years.

Option 2
I can realize that this is just a season, embrace the forced rest, and catch up on all the scrapbooking I’ve ignored for the past decade. Yes, I still do go to the gym, put the kids in childcare for an hour while I sit and read a delicious book. Mmm... BLISS :)

Don't stress about your workouts right now.  They will be there when you need them. Your body has just undergone something MAJOR so to put some effort into recovering is very wise.  I always suggest following the doctor’s orders.  If he says rest for 6 weeks, by all means rest for 6 weeks.

A few more ideas:

Walk
If you are allowed to walk, then do it! The Doc tells me that surgeons always encourage getting up and walking ASAP. That, of course, is if it is a smart move (Foot surgery? Um, probably not).

Cut Back
Reduce your calories. I know, leaving the Jamoca Almond Fudge at Baskin Robbins will be a challenge, but worth it. I don’t suggest counting calories right now, you’ll just end up in the nut house. Just eat real food: soups, salads, fruits, lean protein, and enough fiber.  The good stuff.

Drink your water!
Enough said.

Don't rush.
Unless you are competing for the Miss America pageant next month, time is on your side.  Find comfort in the the fact that you know what do to to get in shape, stay in shape, or lose weight, etc.  You just can't do it all right now.  Ease into it according to the schedule prescribed to you.

Look Ahead
And most of all: don’t be scared to start over again when the time is right. Look forward to it! Most likely your body will be new and improved (hopefully!), so there is much to look forward to.

**What about you, Fit Mommas?  How have handled your recovery periods and stayed sane?  Comment below, por favor.  We have much to learn from you!

For an ever growing archive of Fit Momma Questions, click here.

Thanks for your for all of your questions and ideas -- I love this stuff!  Contact me here anytime.


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My Knees Hurt

I have had a love/hate relationship with running/jogging for, well, for forever. I love the breeze on my face and wind blowing through my growing hair.  I love the music cranking on my iPod.  Frankly, it is nothing short of liberating and empowering for me to run.

However, the hate part kicks into full gear after about 10 measly minutes when my right knee or left knee or both start aching and tightening up.  I know from too much experience that is the type of pain that I can't work through.  It only gets worse.  It is very frustrating and disheartening as I limp home.  I've avoided running for long periods of time because of this.

I have done some personal investigative work on my own.  Years ago, I went to an orthopedic surgeon complaining of pain in both knees.  He took some x-rays and declared my knees, "Not perfect."  I didn't have any outright injuries or tears, but there were a lot of ridges and bumps in there that was causing some friction which lead to the pain.  He instructed me to only "baby my knees."

It has been shown that women athletes suffer from 6-8 times more knee injuries than men.  What?  Why is that?  I mean, hello, we have enough to deal with with these female bodies.  Menstruating.  Babies. Fluid leaking out of odd places at in opportune times.  Menopause.  Now knees to top off the list?  I am feeling a little picked on.

Here are a few reasons why women have more knee pain and problems than men:

Hips Don't Lie
One theory blames our wider pelvises, or let's just say it:  our child bearing hips.  It creates a sharp angle down to our knees.  Wide to narrow.  That creates a lot of pressure on  our ACL and often will cause it to tear.  This, of course, does not plague all women, just a select few of us lucky ones.

I was complaining about my inability to run due to lousy knees to a friend of mine at the gym.  He is a physical therapist and invited me to do a single leg squat.  I did.   He reeled back, covered his eyes, and groaned in agony, "Look at that angle!  No wonder you are in pain!"

Thanks a lot.

Genetics
I come by this honestly:  my mother has had cartilage replacement surgery on both knees.  My sister, the dancer, has always struggled with knee pain.

Thanks a lot, Ms. Estrogen
Some studies have shown that with increased estrogen, our ligaments are weaker.  Lovely.

So, what can we do?  I have figured out a few ways to baby these babies:

-  Warm-up for about 5 minutes before jumping into cardio or weight lifting workouts.

-  Stretch after the warm-up for just a few minutes and after the workout as well.  Often, this happens while I am brushing my teeth.  I'm not kidding.

-  Ice the knees for 10 minutes after a tough, demanding workout.

-  Wear awesome shoes at all times.

-  Strengthen the lower body by doing plyometrics and solid lower body workouts.

-  Pay a friendly visit to your favorite physical therapist.  Do the strengthening exercises they recommend (I will post on this later).

-  Keep the weight down.  A heavier body means more poundage pounding on those knees.

-  Stop the workout if you feel any knee pain at all.

-  Cross-train.

** TM Note:  These suggestions are not for someone with a knee injury.  Just knee pain.  If you are not sure if you have an injury, go ask your doc to help you figure it out.

Anyone else out there experience this?  What do you do to work with your aching knees?

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Fit Momma Question: Is Running Better Than Walking?

This question came in last week. It has been a great source of conversation between the Doc and I throughout the week:

So, what is better: running for twenty minutes or walking for an hour? If they both burn the same amount of calories, does one trump the other?

This simple question is a complicated one. Ironically, the Doc and I had our first disagreement about this very topic when we were engaged nearly 15 years ago.

Remember where I was coming from: self-proclaimed exercise hater.

Remember where he was coming from: pre-med.

So, I was miserably trying to lose weight for our upcoming wedding and was doing a lot of walking. He suggested that I try running instead. I vigorously opposed that idea. I insisted that walking and running burned the same amount of calories and besides, running was so bad on the joints that I would never do that horrific act to my body. He was mortified at how ignorant his bride-to-be was. And mortified at how I stubbornly refused to listen to his logical explanation. He printed out a dozen articles and studies about how running burns more calories than walking. Of course he was right. Of course running 20 minutes burns more calories than walking 20 minutes. And of course I never ran. But, I did squeeze into my wedding dress, then promptly gained 50 + pounds that same year. Does that count for anything?

Anyway, I need to get back to the question: 20 minutes running or 60 minutes walking?

My initial response is in the form of a question: what are your fitness goals? Are you focusing only on weight loss? If they burn the same amount of calories (I’d have to check that one on the ole’ HRM, but I’m sure its close), then it’s a wash. We just can’t get around the huge “calories in vs. calories out” elephant in the room.

But, alas, although I talk a ton about weight loss on Trainer Momma, health is where my heart is. Skinny does not = healthy.  So, I'm going to go a little deeper here.

The American Heart Association has recommended a minimum amount of exercise for basic heart health for adults ages 18-65:

30 minutes of moderate-intense exercise 5 days a week

or

20 minutes of intense exercise 3 days a week

That is just basic heart health.  Minimum.  The least amount.  The bottom.

Do you want to lose weight? You’ve gotta do more than the minimum.

Do you want to become better conditioned and dare I say, “fit”? You’ve gotta do more than the minimum.

We know there is an endless list of the many benefits of exercise. It is only logical that the more you workout, the more you challenge that heart, the more benefits.   Tada!
Yes, there does definitely come a point where more it too much and causes more harm than good, but for the majority of us and the rest of the U.S. population, it would do us all a world of good to work above the minimum.

Also, this question may stem from an issue with time.  If you had a choice between the two, I’d say snag the hour long workout any day. But, use your time efficiently. If you aren’t able to jog for an hour, join the club (its crowded in here, but we’ll make room anyway!). So, jog for your 20 minutes, then walk the last 40. Or run/walk for the entire hour. Over time, you will become better conditioned and be able to jog longer.

Of course, if you only have the 20 minutes, then again, use your time effectively. Jog and add some sprints in. I have a really hard time leaving the HIIT alone, particularly with such a short workout. It will make your long runs so much stronger, your heart muscle will be strengthened, and then we will all live happily ever after! (Is it really that easy?  I wish!)

I didn't get into the ole' joint issues associated with running, but will in a later post.  Also, if you are really not a runner, these concepts still apply to you!  Just substitute in whatever your favorite mode of exercise is.  Have a great workout!

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Fit Momma Question: Do I Have to Run?

Fit Momma Michelle sent this common question into my inbox:

For those of us who aren't in any kind of shape (in more than one way, HA!), what precautions, if any, should we take while getting into the workout routine? I can tell I don't really have strong knees, so should I be sprinting on the treadmill?

The very first precaution is to ease yourself into this fitness thing.  Start with a walk every day for 30 minutes.  This will get your body primed and ready for what is coming next.

Intervals.  This may be in the form of a very fast walk (remember those speed walkers in the Olympics?  With their hips all over the place?  Yea, you don't have to look like that.  Just pick it up a notch).

It could be walking up and down hills.  You can do this on a treadmill or if you are lucky in your own neighborhood or at a local park.

It could be adding in some jogging.  When I first started jogging I would pick a landmark and just jog until I got there.  Jog to the lightpost.  Walk.  OK, now jog to that mailbox.  Then walk.  Jog to the Dunkin' Donuts.  Then walk past (not in).  Eventually, slowly I was increasing my jog time.

However, this leads me to a larger point:  WHO SAYS YOU HAVE TO JOG?  If you have weak knees, join the club. Since I am a member in very good standing in the Bad Knees Club, I learned by heart the first article in our BKC Constitution : 

Just because we have knees that hurt doesn't mean we can't exercise.

(line one, paragraph one, page one of the BKC Constitution)

This is a well worn excuse and one that for a lot of us does not hold any water.  Yes, there are extreme surgery-worthy exceptions, and those of you listen to your doctor and be smart.  I am not discounting true injuries in any way.  The best advice my mother gave me while laying in bed after having two knee surgeries back to back was:

SAVE YOUR KNEES.

Now, let me make this clear:  I am not blaming jogging for my bad knees.  I am blaming my wide hips, bad running form, poor biomechanics and genetics.  I have some needed improvement in this arena that I'm planning to work on (those posts are coming :)

However, a lot of newbies to fitness equate running with exercising.  GET THAT OUT OF YOUR HEAD.  There are a world of options for those of us who wish we could run the Disney World Marathon but can't.  We still can be in every bit of great shape as those admirable runners.


This is a fantastic segue into an upcoming new feature on Trainer Momma called:

"Have You Tried This?"

As of late, I've been very aware of all the options that are out there for cardiovascular and
 strength training workouts.  These occasional posts will feature the new, the old, the tried, the true, and sometimes the funny ways we can workout our bods.  Mostly, I would like it be a source of "Hhmm, I actually could try that" for you. 

That way, whether you are in the Bad Knees Club or not, you still can get in a fantastic workout.

Fit Mommas, what are some of your favorite workouts?  Spinning? Swimming? Skipping?  Hurdling your toddler?  Comment and let us know!

Fit Momma Question: Numb Feet and the Elliptical Trainer

This was a great question Fit Momma Megan sent in. It's one of those that everyone has, but not many ask:

I have an elliptical machine at my house. Whenever I use it, within a few minutes the bottoms of my feet begin to go numb. About 15 minutes on, my feet sort of feel like they are on fire. It doesn't happen when I use the treadmill. What is going on?




This is normal! This happens to me all the time and has for years.

I, too, have an elliptical at home. It is a bit cheaper ($100 find at an estate sale -- SCORE!) and not so fancy as the ones at the gym. I notice my feet burn more on the cheapee than the ones at the gym. The only thing I can figure is the design is different (the pulling and pushing motions are at slightly different angles or something).

Also, elliptical training is a fantastic low impact exercise for the knees and joints, but lousy for circulation in the feet because they never move! That's why on the treadmill you are fine -- your feet are moving and getting good circulation. On the elliptical for some of us, our feet throw a bit of a fit. It is not causing any permanent damage, however, just temporary discomfort.

Another factor that I've notice effects the burning is my weight. I know for me, when I've been heavier or pregnant, the burning is much more of a problem.

The ways I've gotten around this is by:

1. Rocking back and forth on my feet while I "peddle". It's hard to explain, but as I step forward I put more weight on my heel, then as the foot moves back I rock onto my toes. I even will do this before the numbness sets in. It seems to help.

2. I'll take more stepping motions, even slightly lifting my feet off of the machine with each step.

3. I'll do intervals with the machine by doing the elliptical for 3-5 minutes, then jump rope for 2-5 minutes. I rotate back and forth until my time is up. This is my favorite way to handle it!

4. Wiggle my toes periodically throughout the workout.

5. Suffer through it.

So, there are no weird neurological issues going on. Just two feet that are sick of being stuck in the same place for a long time. But does that stop us? HECK NO! Keep it up :)

Please send any questions my way here. I love them!

Sick?

Does this nightstand look familiar?

From October 2009

Kleenex.

Cough drops.
Water.
Ear plugs (a failed attempt to sleep).
Tylenol, Ibuprofen…

Yep, that was my day yesterday: sick. Stuffy nose. Cough. Blasted headache that wouldn’t quit. Now that the colder weather is on its way, so are some other unwelcome guests: cold and flu season.

Flu?

If you have any of these symptoms:

fever
chills
muscle aches
extreme fatigue
nausea
vomiting
diarrhea

YOU HAVE THE FLU, GIRL. Red Box Notting Hill ASAP, stay in bed, and--for crying out loud -- try to take it easy (much easier said than done, right?). At this level, you most likely are contagious and want to quarantine yourself from human kind. Yes, this swine flu thing has given me the willies.

Cold?

However, if you are just feeling kind of lousy with the sniffles and getting over a mild cold, often it is beneficial to do a light cardio workout. An easy walk, spin on the bike, or a refreshing hike can often open up those nasal passage and you can actually start breathing air again. Your headache may ease due to the fresh air and movement.

This morning I wasn’t feeling 100%, but after my workout I finally felt like myself again. Uh-oh, she’s back! I was rarin’ to go with my newfound energy and my clients got a rip-roaring workout! :) YEEHA! (They’ll thank me later!)

Basically, just getting out there and moving is beneficial when recovering from a cold. This isn’t the time to hit it hard on the intense intervals. Your goal is to restore your health, not break it down further. In fact, if you throw caution to the wind and workout too hard, it actually can prolong your illness… And what mother has time for that?