Where do you want to go?

Yeah, got you all - you thought this was going to be some enlightenment on the virtues of mapping out the future but it's not true.

Do you ever think that there's a message for you in the relatively humdrum events of the day? My day consisted of many many people asking me for directions. I didn't do anything out of the ordinary, just my usual Thursday visit to Indro and the CBD for RPM, but at least four people stopped me in the street to ask me where to go. I can only conclude that I am the keeper of the keys. For today anyway (giggles).

My more serious post is in relation to my shoulder - yes, I've got a definite lump/cyst /who knows on my acromioclavicular process. Possibilities - calcification, degeneration (gosh getting older is a joy!) or something more serious. Actions to be taken - my awesome physio, Miss Lou has referred me onto my sports doc up here, Nifty Nev (well that's what Shelley and I call him). No lifting super heavy shit until it settles but rehab work and lighter stuff OK.

Now it's off to kick back with a magazine and slop around like the champion that I am on the lounge. If there was an award for ingrained slugdom tendencies, it would be a toss up between me and the nearest greyhound.

Monday

Phewy, can't believe I'm posting tonight - made it through today after my 5.00am start - guess I am going to have to get used to that sooner or later. Got into FF Lutwyche and punched out a run and some elliptical/shoulder rehab work before going to the induction.

What I learned today - I'm a bit of a "cruiser" (no Shannon, not a "turner" if you're reading this). I produce my best results when I don't try too hard. Start thinking about everything and in my case it all falls to pieces.

Feeling a bit anxious about my shoulder and got a bit stroppy with one of the other PTs who wanted to try and "write me a program" in one of the practical sessions today - with the recovery from surgery and my shoulder combined, I'm really everybody's PT nightmare.

Win Win and "Sex in the Off Season"

Ha! You all really may have thought that I was going to discuss sex in this post (really I wouldn't know where to begin..) but I'm going to discuss what makes sexy toned muscle..so stay tuned.

First of all though, my win win for today. I had been feeling mildly discouraged by my lack of ability to really get in there and cane it being a MHMF, but today I improved on my efforts of last week and when I consider that 5 short weeks ago I was proud of my 4.5km/hr treadmill walk, I am really grateful for how well my recovery has gone really, shoulder and all.

Today I did 14 90/30 treadmill cycles and pushed the speed up to 10.2km/hr (running, yeah!) and increased my time on the elliptical to 12 minutes of harder work. Then I did some shoulder work that the physio has given me. It's very basic, yet very specific, which I love. I got to do some very strict seated rows and bent over barbell rows and I also got to do some serratus activation (which as Lisa would tell you, helps create a nice stable bench press). I am learning so much about shoulder anatomy and dysfunction and am going to spend a day with her in the clinic assessing sports injuries. I think if ever I went back to study physio could definitely be an option.

I also got an email from a dear friend today about coping in the off season.
"I want to be leaner!"
"I want to be stronger"
"I want to be bigger (gain muscle)"
"Do I need to cut back on cardio to get stronger?"
"Is thirty minutes of weight training enough?"

Many competitors often feel "lost" in the off season, once their competition was over. All of that focus that you channel into leaning out and preparation, posing and routine seems to have flown out the window. There doesn't seem to be any good reason to eat well or go to the gym because it's all over. Yet you want to compete again.

In saying that you want to compete again, you've already got another goal. And if you're anything like me, you will want the package you bring to your next comp to be bigger and better. If this is your goal, then listen up because the biggest changes in physique will come in the off season and reestablishing your goals is a must. Most natural figure competitors need to add more muscle so establishing a strong focus on muscle growth is a must.

Everyone asks me how lean you can stay whilst gaining strength. My own experience has shown me that if you are eating well and consciously eating more good quality food, that you can stay reasonably lean in the off season - this will vary from competitor to competitor of course, but it's usually in the ball park of 5-7kg over the weight you brought into your last competition. Focusing on improving your body composition rather than being too hung up about your weight is a good idea. For example, if you're maintaining roughly the same weight and gaining strength, you're probably adding a bit of muscle and losing a smidge of body fat - very positive. Stay too lean and restrict your eating comp style and you'll lose muscle - simple as that - the very opposite of what you are trying to achieve.

Aiming for increases in strength is an excellent idea as increased strength correlates with increased muscle mass - just check out our resident powerlifter Lisa Stokes (www.bodyworx.net.au ) . Off season is a great time to get rid of many of the useless isolation moves bodybuilders do - they may make you look pretty, but they are not going to improve the way you move anytime soon and replace these with big meaty compound lifts that use a lot of muscles, burn a lot of calories and have functional value in real life. I'm talking about pushing, pulling, twisting and squatting moves such as chins, deadlifts, squats and bench presses. These are a powerlifter's bread and butter and should be yours in the off season. If you are doing these moves and the bulk of your workout is taking 30 minutes (not including warm up and cool down), it's probably a good sign. These big moves fatigue you quickly.

Doing too much cardio can be detrimental to the goal of gaining muscle but it is a contentious issue as to how much is too much. I usually don't recommend more than 30 minutes a day, 4-5x a week if you're trying to gain muscle. If you do less than that,even better. However, I love a bit of cardio so I have to watch my nutrition to account for this. If you're planning to do more, eat appropriately for recovery (this is where a good post recovery drink such as Surge can be incorporated).

The other thing to work on is your mental game. Walk into the gym with the goal of becoming bigger at the forefront of your mind and don't take any prisoners when you train. You get out of it what you put into it.

Good news and bad news...

Well firstly the good news. As an inaugural member of FHMF, I got organized today and did some training and had my eating plan all laid out nicely. In fact I even did something new for dinner tonight - I stuffed a chicken breast with a mixture of low fat cream cheese and sundried tomato pesto. I smeared the mixture on the top as well so it wouldn't lose moisture and I covered it in foil and baked it in the oven. It was delicious served with cauliflower mash, steamed greens and carrots...mmm. Perfect muscle chow!

Training wise I did 90/30 run cycles for 20 minutes today, most I've done since pre op. They were Cliff Young shuffles, but a RUN neverthe less. I did 10 minutes on the elliptical and in the interests of getting jiggy with the brazil nuts did some static lunges (super slow..ouch!)

The bad news is that my physio now feels that I may have a labral tear in my shoulder which if true will require repair surgery which means I will be walking around the gym with a sling on for six weeks. What a charming example of a healthy specimen! Next appointment with the sports doc is next Friday. How can one tear their shoulder labrum and not even remember? I don't drink, so I can rule THAT theory out. The good news is that I'm doing some shoulder rehab exercises so I can rebuild my massive traps and get a glidin' glenohumeral joint happening again.
I'm down, but I'm not out.

Dreaded Lurgy

Good news and bad for me tonight. Firstly the good - yesterday I managed to teach the first five tracks of RPM on Saturday morning and lasted through the entire Hi Performance class (yay me!). I was having a look at my blog and realized that I attempted my first post operative RPM class only TEN days ago. I've amazed myself by my comeback!

The other good news was that I managed to release quite a bit of shoulder spasm by using our vibrating massage machine on it (no, not THAT sort of vibrator) - my physio reckons that vibration at a certain number of hertz releases muscle spasms - I got stuck into it, then some "muscle mate' manipulation of my teres minor, a heat pack etc. I woke up this morning, tilted my neck and "CRACK!" released everything. I still have a bit to do but the improvement today was dramatic.

The bad news is that I've come down with a horrible cold and I am teaching RPM tomorrow for Leesa - the snotbag rides again! Today has been pretty quiet but tomorrow will be busy fitting in clients, RPM, school holidays and making some Precision Nutrition friendly meals. I've got trout, pecans and steamed veggies listed as one of my meals tomorrow. I always think "trout" has quite an air to it!

Best turn in now for an early night and hopefully will feel better in the morning.

one workout stronger

Today I passed another little milestone, I went on the elliptical for the first time since the surgery and surprisingly I felt fine. I only went at Level 5 and for five minutes, but the most important thing is that I did it! I also walked on the treadmill for 45 minutes at 6.3 km/hr - hard to believe that I was struggling doing 4.8km/hr two-three weeks ago.

I also saw the physio again and had my C6/C7/T1 vertebrae thoroughly mobilized as well as some pretty painful infraspinatus release. Ouch! The vertebrae mobilization seems to be really improving the shoulder range of motion which is a plus.

Hmm what else? Tomorrow Shelley and I are getting together and doing John's RPM class and I think Leesa is also going to join us. How is John going to cope with three female instructors in a row staring him down? I think he's going to love it :). We're going to follow up by going to Phuc Viet (Vietnamese Deli Cafe) afterwards and having some prawn rice paper rolls. It's really fun being able to participate together and push each other. The best part about today is that I don't have any ill effects from attempting to cane Monday's class. Once I get on that bike, I really want to feel that pedal stroke and put the resistance up. It actually feels uncomfortable riding with little resistance.

I'm tired tonight - time to go and watch Gordon Ramsay flame someone in one of his kitchens!

Friday

Am pleased to say that I was able to participate in another RPM class today and was a little bit better than I was on Wednesday. It's actually good checking out other instructor's classes - without "being under the pump" so to speak, you can evaluate their performance and your performance against theirs and take away both good and not so good experiences and hopefully roll the really good bits into your own teaching.

My weakness is definitely during the standing climbs and transition through to the seated position but I'm sure after another few weeks, I will iron this issue out.

On the whole recovery front, the chest is looking fantastic and the tummy is also looking a lot better and less swollen. It does tend to get swollen and hard at night, particularly after exercise, so I am just slipping into my compression garment and drinking plenty of water. The swelling I am sure is contributing to my weight gain. Three days of eating with more focus but no scale joy yet, that will come - failure cannot handle persistence :) I am happy with how the scar is healing.

My shoulder has improved a lot with the physio, but is still causing a bit of grief. My physio feels like there is more going on in there than should be, so I am booked in to see a Sports Doc up here and have also booked an ultrasound.

It's all about me - back to "base" Day One!

Today I went one step further towards reclaiming my "normal" life with my first workout at the gym. I was actually pretty nervous, believe it or not, about what I would actually be able to do there. My goal is over the next six weeks is to return to a level of movement where I can start building a solid aerobic and strength base - around week 12 -13 post surgery. I have also decided to spring clean my eating and focus on some new dishes. I am taking this time to recharge and focus on myself, hence the title.

Today's training:
20 minute walk on the treadmill at 4.8km/hr (don't laugh, I tried 5km/hr and my belly didn't like it one little bit)
Shoulder/thoracic release tennis ball therapy
Pilates:
TVA /pelvic floor activation 16 full breaths
Telescope x 2
Side Lying Clams 1 x 8

I finished the workout feeling like I could do a lot more and decided that if I am finishing these rehab style workouts like this, then my progression is appropriate.

Eating:
Not dreadfully consistent at all today. Started off OK but was invited out to lunch and had little control over the menu. Dinner - Latina Pasta that has been sitting in the fridge for ages and expires tomorrow.
Breakfast:
Tomato juice
Oats, whey protein powder, skim milk
M2: Slim Secrets plus small banana
Lunch: small serving of Peking Duck, small serving Calamari, Pad Thai with prawns - ate slowly and stopped when full (about 1/3 of the serving)
Dinner: 1/2 a regular serving size of Latina Pasta and sauce - it's amazing that when you eat slowly and listen to your body you don't need as much as you think.

Needless to say I have a lot of veggies planned in tomorrow's menu. I ended the day feeling frustrated that my clean eating plans got waylaid, but in the whole scheme of things it is just one day. The secret is focusing on putting those good days together and creating some positive energy.

In other news, I'm off to the physio again for my shoulder. I have been having problems with my rotator cuff, pec minor and a tight thoracic spine (all common in someone with a lordotic posture such as yours truly). As rest has not improved it and physio hasn't been super helpful, I'm thinking of sending myself off for an MRI to make sure I haven't got a tear. There's one thing that really rattles me and that is carrying an injury. So fingers crossed I will get some good news tomorrow.