Tag Archives: Injury

We Should All Have Android Bodies

You might think I’m joking about this, but I’m not. This is how the last couple of days have been for me.

Me: My injured foot is doing better. What a relief. I can’t wait to get back into my normal workout routines again.

Body:  Ooh, look! A shiny illness. I heard they pair perfectly with feet injuries, especially during cold and flu season when you can get fresh, locally-grown sicknesses at every corner store.

Me: Wait, what?

Body: It’s so sparkly. I want to cuddle it, name it Fluffy, and carry it around for a while.

Me: Illnesses do not sparkle and you do not want to touch that one. Trust me. It will be better for everyone if you put it down and go wash your hands with soap and hot water.

Body: Too late! Sorry not sorry, but I’m keeping it. The three of us are going to be besties until your immune and digestive systems figure out how fight back.

Based on how I’ve been feeling these past few weeks, I am beyond ready for humanity to figure out a way to give everyone an android body. Meat suits have some benefits, but they also need far too many repairs and recuperation time when they have accidents or pick up the wrong germs.

Give me a nice, robotic body instead. I’d be quite happy to never have to think about all of the things that can go terribly wrong with flesh, bones, and organs even when you’re only dealing with diagnoses that have an expiration date.

The science fiction genre often acts as though transitioning from having a purely biological form to at least partially existing as a computer program would be a terrible fate, but all I can think about is how nice it would be to no longer get sick or injured anymore.

Would you sign up to have your consciousness transferred to an android body if such a thing were possible?

 

4 Things I Miss About My Old Workout Routines

I have a slightly embarrassing story to share with all of you today. About two weeks ago, I was walking around barefoot in my house and accidentally smashed my little toe into one of my hand weights that was lying on the floor.

(Pro-tip: this is not an amusing way to pass your time. I’d give it zero stars of out five and would not recommend this activity to anyone under any circumstances. Ha! )

That foot – and especially that poor little toe of mine – have been sore for the past two weeks, and I’ve been advised by my family doctor to give them plenty of rest and protection while they heal.

While my pain levels, ability to walk, and range of motion have continued to improve a little bit every day, I obviously have not been able to do my usual workouts for the past two weeks.

I’m at the point now in my recovery where I need very few doses of pain medication and am starting to feel eager to return to my old routines. My foot is not yet ready for all of that activity, so I thought I’d dedicate today’s post to the things I miss the most about the active lifestyle I had before this accident.

Feeling the Endorphin Rush

Brisk walks were something I enjoyed years before I became interested in other types of fitness. I didn’t have a name for the feeling they gave me for a long time, but eventually I learned about the endorphin rush that can happen after cardiovascular exercise.

For those of you who have never felt it, it’s like a wave of happiness that envelops your whole body. I personally love giving and receiving hugs, so sometimes I compare it to feeling a big, warm bearhug from someone you really care about. It’s going to be wonderful when I can move fast enough to feel this rush again.

Walking as a Form of Transportation

One of the best parts of living in Toronto is how accessible everything is, especially  if you live in a dense, urban part of the city. When I’m not injured, I can get all of my errands finished without ever needing to use a car or even public transportation for the vast majority of the year. There are multiple grocery stores, post offices, pharmacies, clinics, other medical offices, and speciality stores within walking distance of my home.

I was so used to walking everywhere without a second thought that it came as a surprise to me to see how much further away everything seems when you have an injured foot. Suddenly, I had to think about how heavy the bags would be if I went shopping for groceries or other necessities, how long the journey there and back would be, and how many staircases or slippery patches on the sidewalk I might need to account for.

It’s going to be nice to return to that level of activity once my foot is up for longer journeys and heavier loads of purchased goods again. In the meantime, I’m figuring out how much time I can spend walking and how much stuff I can carry without vexing my foot.

Accomplishing My Daily Fitness Goals

Before my injury, I’d get about an hour of brisk walking in on the average day. Most of it would happen in 10 or 15 minutes increments as I accomplished other goals like running errands or watching television shows, and it would add up to about 12,000 steps a day in total. I lifted weights and did bodyweight exercises regularly, too, but I didn’t count those sessions as part of the one hour goal.

Walking that much or that quickly isn’t something I’m currently able to do, and in the beginning my foot was so sore to even the most gentle touch that I didn’t worry about weightlifting either. All I wanted was to no longer be in pain.

I miss meeting my fitness goals consistently, and I think I might be ready to start doing upper body workouts again as long as I remain seated for them.

Feeling Perspiration

Yes, I’ll admit that this might be an unusual thing to miss. I used to strongly dislike the feeling of perspiration running down my back when I was a kid and had to go straight from gym class to sitting quietly and taking notes for english or history.

There’s a difference between feeling sweat slowly dry on your body in a classroom hours before the final bell of the day rings and being able to go straight to the shower after a workout, though. Now that I can wash up and change clothes instead of feeling vaguely crusty and stinky all day, I like seeing how far I can push my body safely when I exercise.

The perspiration is proof that I’ve worked hard and will have slightly more strength and endurance in the future. I might not notice a change between this session and the next one, but I know that will change if I stick to the habits I’ve created and remind myself of  what I used to find challenging six months or a year from now.

Here’s hoping I’ll be able to get back to my old habits soon!

Have you ever had a similar injury to mine? When was the last time you were too sick or injured to do your normal workout? I’d love to hear your stories.

 

 

The Best Fitness Advice I’ve Ever Received

There is so much conflicting information floating around out there about fitness, nutrition, and various types of exercise. Today I’m going to be talking about the best fitness advice I’ve ever received. I’m not a doctor or other medical provider, so this post is not written in order to give health or medical advice to anyone. It is only meant to share my personal experiences on this topic.

1. Don’t Ignore Pain

There’s a massive difference between  feeling fatigued from a certain type of movement and hurting because of it. Pain is a sign that something has gone or is going wrong. On the rare occasions that I feel this sensation while working out, I stop immediately.

2. Make Healthier Options the Easiest Ones

This is a trick I use for my diet as much, and even more so during the holidays when sweets are everywhere, as I do for my fitness goals.

It’s easy to stick with an exercise routine or a healthy eating plan on a great day when everything goes according to plan. Continuing to do so on days when my plans have been interrupted or I’m dealing with unpleasant surprises that make skipping that workout or ordering in fast food unbelievably appealing is another story.

If I already have healthy leftovers sitting in the fridge, I’m going to be less likely to go out and buy something that won’t provide the vitamins and minerals I need. As far as my fitness goals go, I live in a highly walkable neighbourhood and try to do as many of my normal errands on foot as possible. Those five or ten minute trips add up to a lot of low-impact exercise over time.

3. Pick Activities You Enjoy

For example, I love to go swimming. It’s not an activity I do very often for logistical reasons, but when I do get a chance to swim I’ll happily spend hours in the pool. At times, I’ve even fantasized about what it would be like to be able to sleep while floating in a friendly body of water. (No, this blog is not written by a mermaid, although that might be something a mermaid would write if they actually existed and didn’t know how to sleep in the water since they’d been raised on land).

4. Be Patient

Reaching any fitness goal takes time and effort. I know that I’ve often wished I could build muscle quickly, but that’s not how it works….especially for thin and petite women like me!

5. Create Multiple Backup Plans

A few years ago, I made plans to go on a low-key hike on a specific spring weekend when the weather is generally gorgeous here in Ontario.

Then it rained that weekend. I’m not talking about a light drizzle, either. There were thunderstorms and lightning everywhere.

It happened again on my backup date, and then yet again the next couple of times I tried to reschedule those plans. I don’t remember whether that hike ever happened or not, to be honest with you. What I remember most clearly from that experience is how frustratingly funny it was to see the weather report change to a high risk of thunderstorms on every single day I was hoping to spend some time out in nature.

This is a story I think about when I’m brainstorming various ways to include physical activity in my vacation plans or deciding how to get back into the habit of exercise after an injury or illness. If one idea doesn’t work, I always have two or three alternates tucked into the back of my mind.

6. Stick to the Routine, Including Rest Days 

If it’s a workout day for me, I’m going to be getting that exercise in unless I’m sick, injured, or (very rarely) are travelling and legitimately can’t make my goals that day due to how many hours I’ve spent on an airplane, train, or bus. On rest days, I take things easy no matter how much I’m itching to do something more active with my time than walking or other low-impact forms of movement.

The longer these habits have had to form, the easier I find it to follow the routine. There is something reassuring about always knowing what that part of my day is going to be like no matter what else might be happening before or after it.

What is the best fitness advice you’ve ever received?

My Review of the Challenging Chair Cardio Workout

Disclaimer: I am not a doctor, and this post is in no way intended to give out medical advice. Please seek the advice of a qualified medical professional before beginning this or any other type of exercise. 

A couple of years ago, I tripped on a slippery set of stairs and sprained my ankle. Luckily, it was a pretty mild sprain that healed well with home treatments, but I remember how bored and frustrated I was with the very limited number of things I could do to burn off energy while it was healing.

This story popped into my mind when I first stumbled across the Challenging Chair Workout a few weeks ago. The vast majority of the workouts out there assume that everyone will at least be able to stand firmly on both of their feet. When such activities aren’t possible due to an injury, it’s so nice to know that there are other options for people who want to keep training to the best of their abilities while they heal.

Before I dive into my review of this workout, let me also note that there is never affiliate marketing in this or any other post on my site. I’m sharing this routine simply because I found it useful and encouraging for the times when it isn’t possible for me to do a regular workout. Hopefully, you’ll think the same thing!

If the embedded link doesn’t work, click here for an alternative link to this workout.

About the Chair Cardio Workout

The video is 27 minutes and 40 seconds long. That time includes a short warmup in the beginning and a cool down at the end, so I’d estimate that it contains about 20 minutes of actual cardio exercise and abdominal work.

You don’t need any special equipment to do this workout. As long as you have a chair, bed, or other sturdy and comfortable place to sit, you’ll be set.

My Review

I believe in being honest and descriptive when you review something. It’s always nice to read other people’s reviews of products or services when they take the time to explain specifically what it was about it that stood out to them. That is equally true for positive as well as negative feedback. Everyone has different tastes, so what was a highlight – or a dealbreaker – for one person might have a completely different connotation for someone else.

The only vaguely negative thing I have to say about this workout is subjective. It simply wasn’t challenging enough for me. I was able to do all of the moves quite well the first time they were introduced, and I had barely broken out into a sweat at all by the time it ended. If I were looking for a replacement for my regular routine while healing from an injury, I’d need to find something more vigorous for my particular needs unless I’d been out of commission for quite a while.

With that being said, this is an excellent choice for beginners or people who have not been able to exercise at all in a long time in my opinion. Everything else I say about it will be positive from this point on.

Caroline Jordan, the woman who created this workout, really knows her audience well. She reminded her viewers multiple times that it was perfectly okay to take breaks, skip certain moves, or change the way they participated for anything that was painful for them. There were several times when she gave specific suggestions on how to modify certain moves to accommodate issues with injuries or flexibility in general. That gave this workout an added layer of depth that made me want to share it with my readers even more.

I adored Caroline’s upbeat attitude. She was positive and encouraging from the beginning to the end. I especially liked the fact that she talked her audience through the faster portions of the routine. She also had all kinds of friendly tips for how to stay motivated when you feel like you’re never going to recover or worry that a certain movement is too hard to do right now.

The lack of background music was a refreshing touch as well. Unless I’m practicing a dance routine or watching a TV show while I do a workout that I’ve already memorized, I prefer silence as much as possible. It’s so much nicer to only be able to focus on the trainer’s voice while I’m trying to copy their movements.

Speaking of movements, there was a decent amount of repetition in this video. Caroline guided her viewers through all of the moves twice. I sure do like it when fitness experts do this. While this routine was a simple one, it’s always nice to try the same thing more than once while you’re getting used to it.

The balance between cardio and abdominal strengthening exercises was handled nicely. I prefer routines that offer a mixture of activities like this. They make it easier for me to remain interested in them as well as to keep going if I find a certain section challenging.

In short, I liked this workout quite a bit. It’s not something I’ll be adding to my current rotation of videos right now because of my current level of fitness, but I will be saving it for reference if or when I ever injure one of my feet again. While I hope that never happens, I’m really glad that I’ll have something to fall back on if I need to stay off of my feet for medical reasons.

Readers, have you ever sprained or broken your ankle? Have you ever done a chair workout? I’d love to hear your stories about those topics.

Health and Fitness at the Dollar Store

One of the biggest misconceptions some people have about getting fit is that it requires a significant investment of money in the beginning if you’re starting out with little to no equipment.

This couldn’t be further from the truth.

A few nights ago, I took a stroll around a dollar store to see what kinds of health and fitness items they had for sale there. I jotted down everything I could find that could somehow be connected to this topic, and the list was much longer than I ever would have imagined it would be.

Seriously. I was expecting to find maybe ten things there, but I ended up finding closer to a hundred of them if every category is fully expanded to include every example in them.

This is what they had for sale there:

  • T-shirts
  • Hats
  • Sandals
  • Hair ties
  • Socks
  • Sports bras
  • Ponchos
  • Support insoles for shoes
  • Sunglasses
  • Beach towels
  • Goggles
  • Bug Repellant
  • Sunscreen
  • First Aid supplies (bandaids, disinfectant, etc).
  • Plastic and metal buckets of various sizes (for transporting dirty or wet items back home)
  • Reusable plastic water bottles
  • Fishing poles
  • Headlamps
  • Small lanterns (if hiking or camping are on your to-do list)
  • Pet toys (for playing tug-of-war or fetch)
  • Pool toys
  • Toys and games for all ages/abilities (dart guns, dart boards, balls, chalk, jump ropes, etc)
  • Young children’s toys (plastic baseball bats, miniature golf clubs, etc)
  • Balloons (for water balloon fights or other similar games)
  • Beach toys (small shovels, plastic molds for making sandcastles, etc).
  • Frisbees
  • Rainbow flyers
  • Gardening tools (hand rakes, small shovels, etc).
  • Badminton rackets and balls
  • Plastic/rubber balls for other sports
  • Hula hoops
  • Sports equipment (rackets, balls, etc).
  • Yoga mats
  • Kettleballs
  • Resistance bands
  • Exercise wheels
  • Push up stands
  • Stretch bands
  • Roll out exercise wheels
  • Yoga mats
  • Yoga towels
  • Nonperishable, fairly healthy snacks (nuts, beef jerky, bottled water, canned fruit, applesauce.)
  • Many types of large reusable bags (for toting around everything on this list!)

Some of the items on this list did cost more than a dollar, but all of them were very inexpensive in general.

Whether I was planning to hike, swim, build sandcastles play any number of sports, jog, lift weights, stretch, do yoga, garden, go camping, or participate in any number of other activities, there were products for almost every type of exercise one could possibly imagine. I was seriously impressed by their selection.

Why am I recommending checking out your local dollar store if I believe in minimalism and buying quality over quantity?

There are a few reasons why this could be a smart idea under certain circumstances:

Not Everything Needs to be Well-Made in Order to be Useful

Several years ago, I bought a sun hat from the dollar store that suits my purposes perfectly when I want to exercise outdoors on a sunny day. Was it fashionable? Well, only if you’re a time traveller from 1995, but I’m not the kind of person who worries about how trendy I look when I’m working out.

Why spend $60 on something like that if you can spend $2 or $3 instead for the exact same outcome? For the kinds of activities I do, the type of hat doesn’t matter in the least. Anything that shades my face and neck from the sun will be more than adequate for my purposes.

It’s a Low-Cost Way to Try New Activities

For example, I like the idea of playing badminton. Every so often, I toy around with the thought of playing that sport as part of my fitness routine.

As mentioned above, the dollar store carries badminton equipment. While it isn’t made from high quality materials, it would be the perfect thing for me to play around with if I ever decide to finally add this sport to my list of preferred activities.

Spending a few dollars wouldn’t break the bank, and I could  go to a secondhand store or a regular store to find much sturdier equipment if I decided that this was something I wanted to play more than occasionally and my original racket broke.

Speaking of broken items….

Losing or Breaking A New Item Won’t Be So Disappointing

I’m very protective of the few possessions I have that are top-notch. Anyone who wants to borrow them has to earn my trust first, and I’d horribly disappointed if they were damaged, lost, or destroyed in an accident or through someone else’s carelessness. There are certain places that I really wouldn’t want to take those items to due to the risks of them being exposed to the water, dirt, or sand that could ruin them.

The nice thing about dollar store purchases is that you don’t stand to lose hundreds or thousands of dollars if they’re accidentally broken or lost. I wouldn’t hesitate to lend out something like a hula hoop or a pool toy I bought from the dollar store to a friend or relative.

If that item was later returned to me in pristine condition, great! If not, I’ve only lost a few dollars at most. Replacing it won’t hurt my bottom line at all, so I don’t have a problem lending it out or taking it places where the risks of something happening are higher than usual.

What’s At Your Local Dollar Store?

Assuming you live in a part of the world that has dollar stores (or pound shops/variety stores, as they’re sometimes called), what kinds of health and fitness items have you spotted there?

I’d love to compare my list with yours!

Unguided Meditation Update #2

Last month in this series on my experiments with unguided meditation, I mentioned wanting to try sitting up during my sessions. Meditation is something I’d previously been doing lying down due to a minor injury that made sitting in certain positions uncomfortable. Click on the link above if you want a refresher on why I chose that… Read More

What I Hate About Weightlifting

Today I’m going to be talking about the parts of weightlifting that I hate. Every type of exercise has its downsides no matter how much you enjoy it overall. In no way is this essay meant to be a put-down or a rant. I’m writing it from the perspective who loves bodybuilding even when certain… Read More

5 Unexpected Things that Can Make You More Mindful

I’ve been thinking about mindfulness a lot lately. It’s a habit that needs to be built up and reinforced over a long period of time. Mindfulness is not the sort of thing that you can achieve in an hour, a day, or a week. With that being said, there are certain experiences in life that can give you valuable… Read More

Rest Days Aren’t Optional

It’s been a few weeks since I blogged about fitness. I stuck to my exercise routine pretty well during the holidays. (My diet, though, definitely had more treats included it than normal). On a recent rest day, I thought about an experiment I did last summer that turned out to be a bad idea. The Experiment  You see,… Read More