Are you like me and have to learn most lessons the hard way? In February I had surgery to reattach my hamstring. It was a pretty major surgery and recovery, and it completely changed my mindset about how I work out. The recovery entailed absolutely no sitting for 3 weeks, crutches with mostly non- weight bearing for 6 weeks. I couldn’t bend past 90 degrees at my hip for 6 weeks. It was hard- physically, emotionally and mentally. I learned A LOT about myself and the amazing people I have in my life. When it comes specifically to working out- this experience taught me a HUGE lesson. It made me really evaluate why I was working out & what I wanted to accomplish. I had been doing pretty intense workouts for many years. I went to a Crossfit gym and loved it. I pushed myself hard, and very rarely had any rest days. When I injured my hamstring, I was also training for a half marathon. At that time, getting my workouts and training in were more important then how I felt. Even when I knew I had hurt myself, I kept pushing. So after my surgery and in that recovery process, I had a lot of time to think and evaluate. When it comes to working out I really asked myself what it was that I wanted from all this? I knew that I did NOT want to be injured or ever have to have surgery again. But I DID want to be able to be active, workout and be healthy. So my goals with working out look more like a flow workout style. When I get done working out I want to feel like I worked out, but not like I’m going to die. When my muscles are sore the next day, I think that’s great- but I shouldn’t have trouble walking or sitting because I’m so sore. So as I reevaluated my new goals looked like this:
- Workout 5 days a week
- Be in-tune to how my body is feeling.
- Modify (without any shame) movements when I need to
- Incorporate rest days
- If something doesn’t feel right- don’t do it
- Be active- even on rest days try and go on a walk or bike ride
- Enjoy and have fun
Here is what my last week of workouts looked like~
Monday:
12 minute AMRAP (As Many Reps As Possible)
- Bike
- Squats
- Penguins
Tuesday:
10 Rounds for Time~
100 meter row
10 Burpees
Wednesday:
REST day
Thursday:
12 minute EMOM (Every Minute on the Minute)
- Wall Balls
- Row
- Jump Rope
- Plank
Friday:
12 minute EMOM
- Push-ups
- Step-ups
- Pull-ups
- Sit-ups
Saturday:
12 minute EMOM~
- Lunge
- Kettle Bell Swings
- Russian Twists
- Bike
Sunday:
REST day
Thanks for stopping by! “Do not let what you cannot do, interfere with what you can do.” ~John Wooden
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With Holistic Health and Wellness Coaching:
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Be well,
Faith
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D I S C L A I M E R Anything that I discuss about making any lifestyle changes is from my own experience and/or other clients personal experiences and may not be suited for you. It is strongly recommended that you consult with your health professional before making changes in your own life. By engaging in anything that I talk about, you agree that you do so at your own risk.
