2 Thursdays ago, about an hour before boot camp I dropped something on my left foot. It hit my TOE so hard I literally screamed. Ava looked at me like I was crazy and then she screamed (she was imitating me) It wasn’t funny though. I limped around even though I tried to act tough, but the truth is it hurt SO BAD. I didn’t think I broke it, so I hobbled around for a bit and then put my shoe back on because I had to get ready to teach boot camp.

When I teach class I don’t think of anything else besides motivating others, instructing the class, and giving them my undivided attention.

It wasn’t until we went to do pushups that I felt my toe throbbing and in pain. I had to balance on my feet and my toes were bent during the pushup exercise and I wanted to scream, but I didn’t. I switched to a knee pushup to modify and avoid causing myself more discomfort.

After class I left… and while I was driving my car I literally felt a throbbing in my foot. UGHHHHHH I was so mad.

I immediately iced when I got home and found myself sad by this little injury. I automatically start thinking I broke my toe, I’m not going to be able to walk Cooper, we are going on vacation and I can’t do anything. You know “negative thoughts.”

Then I sat myself down and repeated to myself (without speaking out loud) THINK POSITIVELY KELLY. It’s just a toe, it will heal, you will be fine, you can work around it.

This quote came to mind AGAIN.

Before I knew it, I convinced my mind I was fine. I stayed positive and gave it as much rest as possible through the weekend.

Although there was pain, I could deal with it. I have had way worse injuries this was nothing. The bottom line is there’s nothing like an injury.. its both physically painful and mentally challenging but I know I’m strong enough not to let it bother me.

So the next day I went to the gym and told myself I was going to be my own “TRAINER.” If I had a client with a broken toe I would tell them we can work around it. You can’t let yourself become immobile because of small minor injury. There’s other ways to be active without effecting the injured area.

I road the bike for 15 minutes as a warm-up, I did some light stretching (because I was sore from boot camp) and then I completed this back workout:

15 Minute BACK WORKOUT

REAR DELT FLY 3 SETS OF 8-10 REPS (25-35LBS)

PULL-UPS 3 SETS OF 8-10 REPS (50-60LB ASSISTANCE)

SEATED ROW 3 SETS OF 8-10 REPS (50+ LBS)

EACH SET I INCREASED THE RESISTANCE UNTIL MY BACK WAS COMPLETELY TIRED.

I finished with some light stretching and left with a smile on my face. I was happy I got a workout in but I was also happy because I didn’t feel like the injury effected anything I did that day at the gym.

I am also happy to say my foot is completely FINE. My injury only lasted about 5 days, and I got through it. I feel fortunate that I didn’t break it bad enough that I would need more time to rest but sometimes you need to remind yourself that stuff happens and you WILL get through it

Have you ever injured your foot?

How do you workout when you have a minor injury?

I attempted to do my Pull Ups on Saturday morning because I promised you all that I would. If I hadn’t made that commitment to you I probably wouldn’t have done them. My body was sore, I woke up tired, and I just felt a little on the blah side.

I chugged coffee and told myself I was going to do the pull-ups and after hyping it up in my head that I could complete those 5 Pull-ups I attempted my own challenge.

After 3 reps… my attempt at 4 was a complete fail. My arms gave out even though my brain said I could keep going.

I was frustrated when I let go but I knew I gave it my best shot.  After I finished I questioned whether or not I would have completed more pull-ups if my “pull up challenge” was on a day that I wasn’t sore. That created another challenge in my head… and I will keep at it.

SO backing it up a bit..

Here’s what my Pull up Workout looked like:

SET #1: 3 REPS (this was the only set I planned on doing)

SET #2: 1.5 REP (I convinced myself to get to 5 reps even if it wasn’t consecutive)

SET #3: 2 REPS (I got to 5 reps and kept going)

SET #4: 1.5 REPS (my arms were shot…. but it felt great)

Going into my challenge I really only planned on doing one set of 5, but I am glad I kept going, Believe it or not my 4th set felt better then my 1st set and I was overly pleased with my mini workout.

So I know I’m kinda rambling here a bit, but I’ve learned that creating challenges for myself is the little push I need to make me stronger.

Can you do a Pull-Up? If so, do you find them to be easy or challenging?

What’s an exercise you love doing? 

]]> http://thefitskool.com/?feed=rss2&p=7436 2 http://thefitskool.com/?p=7376 http://thefitskool.com/?p=7376#comments Tue, 07 Jul 2015 15:13:37 +0000 http://thefitskool.com/?p=7376 Continue reading →]]> Trainer Tip #13: Follow through with your commitment.

How many of you tell yourself “I am going to workout 3 times a week” or “I am going to stick to a clean eating program for 30 days”? Do you usually follow through? or Do things get in the way?

It got me thinking about commitment and what it means to me. Not just to fitness and health, but the word Commitment in general.

I have committed to eat healthy 90% of the time and I have stuck with it. The other 10% are treats here and there that I don’t feel guilty about. If Marc asks me if I want ice cream or a glass of wine, sometimes it’s hard to say No Sometimes I’m the one asking him! I have found a great balance with nutrition and I am happy with that. I think once you find that balance you have made healthy eating a lifestyle change.

On a different note,  I made a fitness commitment on New Years that I didn’t quite follow through with. I told myself I was going to complete 5 consecutive Pull-Ups by summer. I can’t say I didn’t complete this task because I never put myself up to the pull-up bar to do the challenge. While I didn’t fail I still haven’t completed my goal.

We all have excuses and mine was for the pure fact that I was fearful of pushing my body too hard. I workout 5 days a week for my job so on my rest days I felt it was important to rest and when my shoulder was bothering me I didn’t push it.

I have spent extra time strengthening my back and shoulders and I know I can do it!  Because I am a committed person I am going to put the test in front of me this weekend to prove to myself that I can do those 5 pull-ups.

So to finish up my point, I feel like if your heart, mind & body isn’t fully into something then you shouldn’t commit to it. It’s easier said then done, we have all broken commitments before, but I am asking you to think very carefully before you make your next commitment. 

For more tips, check out the links below!

Trainer Tip #12: Check your ego at the door

Trainer Tip #11: Listen to your Body

Trainer Tip #10: Take your Warm-up Seriously!

Trainer Tip #9 Keep your muscles confused

Trainer Tip #8: Make time for yourself

Trainer Tip #7: Get more out of your Group Fitness Class

Trainer Tip #6  Choose exercise that you enjoy doing

Trainer Tip #5 Quality vs Quantity

Trainer Tip #4 Lift a little heavier

Trainer Tip #3 A short workout is better then no workout

Trainer Tip #2 Exercising outdoors

Trainer Tip Tuesday #1: If you don’t like an exercise, start doing it!

Have you stuck with any new years commitments?

What’s something you set out to complete and followed through with?

I am always looking forward to the weekend because it’s time to spend with friends and family! Free time is always nice.

Tomorrow morning I am running a morning Boot Camp class, and then Ava & I will be going to Stratford, CT to hang out with my best girl friends for the afternoon.

This week I started the Insanity MAX30 program. They are 30 minute bodyweight workouts that are seriously no joke.

I even took a selfie so you could see my sweat..

BUT you can’t see it in the pic. Just super red cheeks. This workout was similar to my boot camp workout but I was dying and I maxed out at 9 minutes and 55 seconds. I was gasping for air but for some raeason kept going.

I also started drinking the Shakeology which pairs with the workout and it is super delicious. I looked forward to drinking it last night after Boot Camp.

On Tuesday I completed a quick back workout that I wanted to share with you.  I didn’t have a lot of time to spend in the gym for myself so I got to it right away with an 8 minute Warm-Up on the elliptical. I got my heart rate up and my body warm pretty quickly. I then completed this workout:

15-MINUTE BACK WORKOUT

Complete 3-4 sets of each exercise.

SEATED ROW (single arm attachments)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

PULL-UPS (using assisted pull-up machine)

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

SINGLE ARM DUMBBELL ROW

Set 1 Complete 10 reps

Set 2 Complete 8 reps

Set 3 Complete 6 reps

For each of these exercises I increased the weights with each set. I also took 30 seconds rest in between each exercise.

In combination with shoveling my back was crazy sore the next day! Wow

Do you ever focus on just lifting your back?

Do you have any exciting plans for the weekend?

*** Always consult your Doctor or Physician before beginning a new workout program***

Obviously I need to make extra time to increase my back strength so I decided to whip out the Pull Up Bar and complete a short workout before my Boot Camp class last night.

I did a jumping pull-up with a slow descend (as slow as I could go) my release was super slow for the first set… and by the last set I felt like I couldn’t hang on anymore. I guess that’s the point right?

(This is a picture of me slowly starting to descend)

After my first set I texted Marc.. even I need motivation sometimes.

It was the PUSH that I needed to continue through the pain.

So needless to say, I got in a great back workout but after my boot camp class my arms were SHOT.

I literally couldn’t lift them up!!  “Mission Accomplished,” I guess!??!!?

I even managed to snap a picture of Marc working on his Pull ups. He makes them look SO much better

This workout is great for anyone who would like to increase their Pull Up Strength. If you are curious here is the workout:

Pull Ups with slow release. 

Set #1: 5 repetitions

Set #2: 4 Repetitions

Set #3: 3 Repetitions

Set #4: 2 Repetitions 

Set #5: 1 Repetition

That last rep was tough and I think I deserve a day off from exercise today! I actually attempted to do some pull ups this morning and you know what…. my arms wouldn’t function. There’s a sign right there not to do anything.

Oh and there’s snow outside so that’s another reason to rest!

I am super pumped it’s Friday. Tonight I am going to an 80’s Concert to celebrate one of my best friend Megan’s 30th Birthday. I am looking forward to a night out with Marc and all of our friends!!

HAPPY FRIDAY

What do you have planned for the weekend?

Are you good at Pull ups?

Yesterday afternoon I completed a quick but intense workout that left me sore. I am so happy to say that I will NOT be picking up a single dumbbell or weight today.

As I have mentioned in my Postpartum Journey Posts, I would like to practice and gain strength to be able to do consecutive full range Pull-Ups. Right now I can only do 1. My goal is 4 and I am giving myself 2 months. Ever since that collarbone injury back in early February, Pull-ups have been extremely tough because they place an enormous amount of stress on my shoulder. That is why I have been slowly working up to them! The Jumping Pull-ups in this workout are a great way to target all the muscles a normal Pull-up would, without placing too much stress on the upper body.

This is Marc’s new Pull-up Bar that I got him for his birthday. It is kind of like a present to me too.

Here is the workout:

Bosu Ball at Home Workout

Warm-up 100 jumping jacks, 100 butt kicks, 100 jump rope passes

(I did both close and wide grip jumping pull-ups)

8 Bosu Burpee to Press
8 Jumping pull-ups
8 Push-ups
30 seconds Bosu side shuffle 
30 seconds Plank dips on the bosu
8 Bosu Squats

Repeat this circuit 4x.

The jumping pull-ups got me! My back is feeling it this morning

The game plan for this weekend revolves around Christmas!! Tonight I am making some Christmas Cookies with my mom! I will be sure to share the recipe if they come out good.

I will also be finishing up some shopping. I have a few stores I need to quickly get to at some point this weekend. I’m sure the stores will be a ZOO.

I hope you all have a great weekend!

I would have loved to film my workout but I didn’t have someone to help me film!!

Here is an Example of a Jumping Pull-up

Bosu Lateral Side Shuffle

What is one exercise you want to work out?

What is one muscle or area of your body that is weak?