Today, the kids and I headed to the JCC.  We were under a bit of a time crunch since we had to meet a contractor at our house at 11am.

My goal was two fold: let the kids play and do my physical therapy exercises

Here’s the workout:

  • 20 minutes on the stationary bike at an easy pace
  • ankle pumps, 2 sets of 20
  • quadriceps sets, hold for 5 seconds, 2 sets of 10
  • knee flexion, 2 sets of 10
  • straight leg raise, 2 sets of 10
  • clam shells with resistance band, 2 sets of 20
  • sit to stand (like squats), 2 sets of 10
  • calf raises, 2 sets of 15
  • single leg balance, 3 times
  • step ups, 2 sets of 20
  • bridging, 10 times

I’m a bit sore in the quads and that’s better than being sore in the knee.

Next up: arm workout and pool exercises in the morning

1/2c oatmeal, 1c milk, cinnamon, apple, peanut butter
Morning Snack
2 handfuls of cashews
3 tortillas w/fajita veggies/meat/cheese
Afternoon Snack
worst dinner out at Moxie's
wilted onion, tomato, lettuce salad with dry chicken breast on top
2 Great Harvest honey wheat dinner rolls w/whipped butter
Late Snack
orange juice
 Posted by at 10:18 PM

Today, I had a land exercise session with my new physical therapist.  As you may recall, I had my initial evaluation done at the Cleveland Clinic main campus.  So, aside from my water session last week, this is my first therapy session at the Beachwood office.

The therapist knew what he was doing, but he didn’t have much of a personality.  It was all business and no talk.  It was boring.  I did get a few new exercises to do including calf raises, clam shells, step ups and balancing on one leg.  It was nice because I was actually working (sweating) during the session.  The therapist thought I could probably take a spin class (taking it easy) in a week or two.  Since Monday is Memorial Day and the following week, my husband is having surgery, I’ll definitely be able to spin on June 13th.  I hope to start doing more upper body work next week.  Also, I hope to try the elliptical on Friday.

For the most part, my knee is feeling much better.  It gets sore if I do too much and the lateral movement is still painful.  I just need to rest and strengthen and be patient.

Next up: water exercises in the morning (along with all of the prescribed PT exercises)

 Posted by at 10:45 PM  Tagged with:

This was not the greatest food day.

Kodiak cakes (3) w/maple syrup
Morning Snack
2 handfuls of cashews
3 tortillas w/cheese and fajitas meat and veggies
Afternoon Snack
cheeseburger and potato chips (cookout at Marty's)
Kodiak cakes w/syrup
1c orange juice
 Posted by at 10:35 PM

Today, the kids and I headed to the JCC and I was determined to get some sort of workout, even with my knee problem.

I’m a bit gun shy to try to do any weights (even upper body).  I’m hoping that I’ll feel more like it next week.  I’m trying to focus on rest and rehab.  It’s really hard to rest.

I did 20 minutes on the Nu Step today.  It really doesn’t feel like a workout, but it’s better than sitting at home and it doesn’t hurt my knee at all.  I haven’t tried to up the intensity using it since that’s not really supposed to be my focus.

After the Nu Step, I headed to the pool.  I put on a floatation belt and did 25 minutes of bicycling in the deep water.  I didn’t have any pain and it felt good.

I still don’t feel like I had a great workout, but I took a long nap while the kids were sleeping this afternoon.  So, I must of done something right.

Next up:  PT in the AM.

1/2c oatmeal, 1c milk, 1 apple, 1T peanut butter, cinnamon
Morning Snack
handful of cashews
pumpkin ravioli w/sauce, tomatoes, mushrooms and cheese
Afternoon Snack
1/4c granola with 1/2c milk
3 homemade whole wheat tortillas w/fajita meat and veggies
sprinkle of cheddar
1/2c corn
 Posted by at 9:17 PM

I’m settling back into a routine after my long weekend away at Fit Bloggin’.  I’ll have some more details about the conference soon.

Meantime, I’m in rehabilitation for my knee.  My physical therapy started last Wednesday.  It continued today in the water.  The physical therapist on Wednesday suggested that I have therapy 2-3 times per week and that one time per week should be in the water.

Today was my first water therapy.  Even when I tore my ACL in 2004, I didn’t have water therapy.  So, today’s session was all new.  It started with warm water.  The therapy pool is very warm.  I didn’t ask what the temperature was, but I am guessing it was around 90 degrees.

After I got used to it, the heat felt good.  I did find myself wishing I had brought water with me to my session.  I worked with a physical therapy assistant named Jessica.  It was interesting.  During much of my session there was three of us.  Jessica sat in a chair by a computer and kept track of our exercises and timed us as needed.

The pool was divided into 3 sections.  There was a 3 foot, 5 foot and 7 foot deep section.  My exercises included things like walking back and forth, walking backwards, walking sidewards, squats (which are much easier in water since you don’t actually move all of your weight), knee kicks, etc.  Most of the exercises probably have names, but I don’t have a cheat sheet.  My session ended with a few exercises in the deep end with a floatation belt.  This part included things like bicycling.

I liked the therapy and hope to be able to practice these exercises in the JCC pool this week.

Next up: a few minutes on the Nu Step and a segment in the pool in the morning.

 Posted by at 10:14 PM  Tagged with:
1/2c oatmeal, 1/4c granola, 1T cashew butter, 3/4c milk, cinnamon, apple
Morning Snack
handful of cashews
2 poached eggs, 2oz sausage crumble
slice of Great Harvest bread
pumpkin ravioli
tomato sauce
mushrooms, red pepper, spinach
sprinkle of parmesan
Late Snack
granola w/milk
 Posted by at 10:00 PM

I’m away at Fit Bloggin’ this weekend.  I wanted to take this opportunity to share a couple of my favorite sites.

100 Days of Real Food is a site all about a family who took a real food challenge for 100 days.  They actually have done 2 of them.  She blogs about the rules, mini pledges, recipes, budget and more.  I’ve already made the banana bread, corn tortilla, whole wheat flour tortillas and crackers.  If you are interested in eating less processed food and more “real” food, you should definitely check out this site.

Kath Eats Real Food is another favorite site about real food.  Kath blogs each day about food.  She’s a registered dietician and enjoys creative yet usually simple meals.  I’ve tried many new foods after seeing them on her blog.  It’s been very inspirational to me.  Kath and her husband Matt are about to open a Great Harvest bakery and many of her recent posts involve their progress.  Her photography is outstanding and I always enjoy reading about her adventures in and out of the kitchen.


 Posted by at 8:12 PM