Day 25 of 90

Today was my final Workout #3. Even though it is the longest workout (at 36 minutes) the time seems to go by fast. Before I knew it I was doing the last exercise and it was cool down time! I'm not doing any of the planks or push-ups so that makes it a little easier.

After that, I went to my physio appointment again and repeated yesterday's workout in addition to a few more stretches. I really enjoyed my time there. I was there for almost 2 hours.

My lovely daughter Jessica left such kind words for me on her blog yesterday. I am so glad that I have her in my life.

I bought some good snacks to have - trail mix and those chocolate covered pretzels, as well as some pita chips that look tasty.

Have a good night!

Day 24 of 90

I can't believe I'm almost done of Phase 1. Just one more time to do workout 3 and 4 and cardio 1. I'm going to miss those workouts since I'm just starting to get used to them!

Today was Cardio 1. Finally I can get through the running man. It makes such a difference if I just hold my core strong and tuck my abs in. Amazing. I still work up a sweat doing this cardio but I can get through it all.

After cardio, I went to physiotherapy where I worked on various core and shoulder exercises for 1 hour. It was pretty intense and the muscles in my right arm started shaking and giving out near the end. I wear a heart monitor and do either steps or bicycling to get myself into my optimum heart rate (120 to 144 bpm).

The exercises I am starting out with to rebuild the strength in my upper back/neck/shoulder area are:

Using the machines, I do 3 sets of 12 each:

• leg presses - @ 40kg
• lateral pull downs - @30kg  (love these!)
• dips -  @30kg

Using the ball, I do the following exercises 5 - 10 times each

• Back extensions - improves low back strengh
• Reverse fly - strengthens upper back and shoulders and improves posture.
• Rear shoulder raises - improves upper back posture and rear shoulder strength
• Dynamic core mobilization - improves back strength and stability

I also do a few others that I don't know the names of. I'm going to try to go a few times a week because it's nice to have qualified people around to help me with my form and posture.

Looking forward to tomorrow - workout 3 for the last time! Just when I was starting to like it.

Time to Slow Down

Well, I thought things were getting better, however, after doing the workouts for 2 days (keeping my arm out of it) I was starting to feel worse in my neck - instead of better. I guess it's hard to do any time of workout without using (or tensing) your neck. So I am going to lay off the exercises for awhile and focus on the strengthening exercises my physiotherapist assigned me to do.

I'm still monitoring my food intake on MFP.

Take care, Gwen.

Day 18 of 90 - Redo

Well, I did workout #3 today and modified all the sets that involved using my right arm/shoulder. There's quite a lot of exercises in this workout that use those muscles. I instead did other things - ab work, running in place.

My neck/arm is kind of bothering me more tonight - not sure what that's about. I'm icing it again.

Meals were good - quite light actually. For lunch I made my banana - whey protein shake, but because I had no banana's I used a cup of frozen fruit. Definitely not as good tasting as with the banana.  I still have 429 calories left for today, but I'm sore and tired and going to bed.

Day 17 of 90 - Redo

Today I've probably felt better than I have in the last 2 weeks. So I decided to give my workout a try. It was the cardio workout and I did it with no problems. Of course, I had to hold my right arm still but other than that, I did the whole workout. Yippee! I even went for  a 20 minute walk to burn a few more calories.

Food was pretty good - breakfast was a blueberry-banana muffin, lunch was 2 ham and cheese on tortilla wrap sandwiches, and dinner was a chicken salad on tortilla wrap. Then there was the 3 chocolates, baby cookies and 2 glasses of wine. But still came in under my daily goal.

Looking forward to tomorrow. Workout #3, and the Senators play again.

Go SENS Go!  Yes, that's me with Mike Fisher and Jason Spezza!!!

Can It Be True - Am I Actually Feeling Better?

Today I would have to say has been the least painful day since I sprained my neck. Yes, that's what it turned out to be - not my shoulders or my arm, but basically overstrained my neck.  I went to a new physiotherapist on Monday morning. He spent alot of time testing my arm and neck strength before deciding on a course of corrective action. That was EXACTLY what I wanted someone to do. Not just start treating me with drugs or acupuncture, etc, but find out what is the problem and how I can change my body to correct it.

My poor posture over the years - due to working all day on the computer - has resulted in my head being slumped forward which has pulled the muscled in my back and limited my flexibility. So first thing I need to do is keep my posture correct and aligned to relieve the pressure on my nect. Sitting up straight with support for my lower back. Sleeping on my back with a roll under my neck for proper alignment. Doing small neck exercises every hour in bed.

When my posture is corrected, I can definitely feel less pain.

So to all you younger people out there working all day slumped over a computer, please keep in mind your posture and try to keep your head over your shoulders - not leaned over.

Here's my picture for the day of me with my grandson William taken in 2010.

Neck Problems Slowing Me Down

Well, it's been a week since my last workout. I went to a massage therapist to work out some of the stiffness in my shoulders and the pain has been absolutely unbearable since then. I finally got to see a doctor last night and he diagnosed me a neck strain with inflammation and swelling that is cutting intothe nerves that travel down my arm. As a result, I'm now taking a muscle relaxant and anti-imflammatory/pain medication. I also have physio starting on Monday so I hope I can work thru this and learn how to properly strenghthen my back and shoulders!

I am still not able to do my workouts yet but have decided that I will start back at the beginning of Workout #3 and do the full 2 weeks. But it may be a week or two before I can start back in.

Good luck to everyone else on their fitness journey's. I'll be back as soon as I can.