Tuesday, 26 May 2009

• Triggers and Injury: Not a good Combo

  Triggering Yesterday

  Yesterday I tried to make an attempt to clean out my vehicle.  While I was gathering clothes and shoes, I exposed all the empty bottles that I kept buried so I wouldn't have to see them.  It was like a light switch went off in my head and something was knocking at my door saying "Do you miss me?  Do you miss me?"

  Yes I do miss you.  But you will kill me.

  I slammed my car doors and ran inside.  I started to stuff myself with all kinds of random food just to get the thought of V out of my head.  I did everything I could: cleaned the house, worked on my recipe book, did 3 loads of wash, watched TV, surfed recovery forums, smoked a lot of cigs...anything to not drink.

  And I made it.  Barely I think.

  And hence, I was exhausted.  I fell asleep around 10:30.  My head hit the pillow and I was out like a light.  I woke up around 4:30 in such pain.  As you can see from my previous post, I have injured my left ankle.  I hobbled to the bathroom, went pee and then went back to sleep.  I slept until 7:15am.  Finally.  Almost 9 hours of sleep.

  I called my bf to help me down the stairs.  I called a friend at work that has a reserved parking space close to our building.  He agreed to pick me up at my lot on his motorcycle.  My bf was not pleased.  He didn't think it was safe.  My buddy's definition: he didn't want another man "taking care of me".  My bf asked me several times to let him drive me to work and pick me up.  I said "you are probably going to do some more work at home before going to the office plus you need to work out.  I want to leave now."  He pleaded with me and said that he would cut his workout short.  He skipped his workout yesterday - so I know that's not happening.  So I got in all by myself safe and sound. 

  I have to teach boot camp tonight.  The trouble is - I get cock-blocked by the mean yoga instuctor before my class so I don't have time to set up stations - although I seriously considered it.  Something else happened.  The woman running the aerobics program down where I live wrote me an email that people mentioned that my boot camp is very high impact and people can't keep up and suggested that I add more strength training.  Well, I guess now is a good time as any.  So here is the program that I designed for today:

  Happy Mia's Boot Camp:  For any Level and any Injury
  60 minute class (note the key for different impacts)

  5 min: Warm Up

  4 min: (cardio) shuffle, jog, hussle up and back, jog, wide jog
  4 min: (cardio) jog up bench w/ alt jacks*

  2 min: (mixed) squat thrust & military presses

  5 min: (cardio) jump rope**/heels forward***/jump rope/butt kicks`/jump rope

  2 min: (strength) plie squat w/ upright rows

  5 min: (cardio) jacks/half time/jacks/jack & jab/jacks

  3 min: (strength) alt between full military sit ups and push ups

  -- break at 30 minutes --

  5 min: (cardio) lunges around the world on the bench
  4 min: (cardio) boxing: 3 double jabs w/ hammer strike

  2 min: (strength) lunges w/ bicept curls

  6 min: (cardio) knees & skis - knees``, shuffle, skis~, shuffle, lunge side to side, shuffle, AGAIN!

  4 min: (mixed) lean up against wall, alt between chamber & tap, round house and tap

  4 min: (strength) more core work - bicycles, reverse crunches, planks, etc.

  5 min: stretch/cool down

  Modifications: from lowest to highest impact

  * JACKS
  Tap alternate heel out and return using both arms
  Same as above but add a hop
  Full-on Jumping Jacks

  ** Jump Rope
  March in Place
  Boxer Shuffle or Jog
  Full-on Jump Rope

  *** Heels Forward
  Alt tapping one heel forward w/ arms pushing in air
  Same as above but add a hop
  Same as above but double-time

  ` Butt Kicks
  Ham String Curl
  Ham String Curl w/ Arms pulling down - add a bob and weave
  Double time ham curl w/ arms pulling down

  `` Knees
  Alternate knees up
  Same as above but all a hop
  Same as above but double-time

  ~ Skis
  Lunge back w/ a tap
  Ski w/ alternate arms half time (two counts and hop switch)
  Same as above but double-time

  ALSO IF YOU WANT TO DO A LOWER IMPACT BUT WANT A HIGHER HEART RATE (AKA: MORE CALORIES BURNED), ADD A LIGHT SET OF WEIGHTS WHILE YOU DO YOUR CARDIO - 1-3 LBS IN EACH HAND IS MORE THAN ENOUGH...AND GET YOUR ARMS ABOVE YOUR HEAD.

  Hopefully this will workout.  And hopefully I can stay sober today.  I think yesterday I was getting ahead of myself.  You know - really happy that I completed a week and wanted a "reward" or something...I don't know.  I also think it could have been boredom.  We really didn't do much yesterday.  Have a great day girls - and good luck to me!

   

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