My back still hurts from kettle bells on Monday. My doctor informed me yesterday that I should try something less strenuous to strengthen my back and then try the workout again. She is a sage woman and I will be following her advice.
That's hard for me to do, even with the pain I am in. I don't like to go down in defeat. I like to crush through, take the pain and figure things out on the other side. That's why I worked out hard the last two days. Today however I realized I was probably elongating recovery, so I just went for a walk and I am going home to do laundry - which with our stairs is also a workout. ;)
I wanted to write this tonight to remind you all of something I have to remind myself of from time to time - pain sometimes means stop. I explained it to my mom the other day as, "There is push through and try a new move/weight for your body pain ('good pain') and then there is the look on your face now - bad pain." We all know what bad pain is - cut your hand, drop a bowling ball on your foot, get hit by a car - but we sometimes aren't paying enough attention during our workouts to recognize it.
I was playing tough girl on Monday, panting and wheezing and saying, "I'll be fine, give me a minute." I should have said then, what I am saying now - "My body has informed me that this is a BAD idea, I will stop now and give up a man card."
It's simple really, your mom has been saying it for years - "Do you want to do it just because everyone else is doing it?" Okay, usually that is a bridge, but you get the idea.
Yours in Health,
Kate
Showing posts with label back. Show all posts
Showing posts with label back. Show all posts
Thursday, August 5, 2010
Tuesday, March 2, 2010
Fight for Air Climb 2010
I coordinated media for the Fight for Air Climb (AKA 801 Grand Power Climb) on Sunday. Two years ago I was able to do the climb. I trained, I put my heart into it and I made it all 41 floors straight up the building in just under 10 minutes - my goal.
This year I was not only on the sideline due to my weight gain and knee injury - I put my back out before I even left work. LOL. It was incredibly painful, but really funny in its own way. The universe was trying to drive home a point - get it together. I had to go to the doctor yesterday anyway, so I am now on muscle relaxers. Sadly not the "say funny things" kind, just the loosen things up so I don't want to cry kind.
But I digress... (a really long way)
I actually wanted to talk about the inspiration I took from the people who DID do the Climb. People came from all walks of life - triathletes, kids, lung disease sufferers, fire fighters and law enforcement and my fabulous sister-in-law Annette. All of them climbing to raise money for the American Lung Association. In all, over 1,000 climbers raised $113,000, though the end total will be closer to $170,000.
Just being near so many in shape and determined people was awesome. It has me determined to be ready to do it again next year.
Yours in health,
Kate
This year I was not only on the sideline due to my weight gain and knee injury - I put my back out before I even left work. LOL. It was incredibly painful, but really funny in its own way. The universe was trying to drive home a point - get it together. I had to go to the doctor yesterday anyway, so I am now on muscle relaxers. Sadly not the "say funny things" kind, just the loosen things up so I don't want to cry kind.
But I digress... (a really long way)
I actually wanted to talk about the inspiration I took from the people who DID do the Climb. People came from all walks of life - triathletes, kids, lung disease sufferers, fire fighters and law enforcement and my fabulous sister-in-law Annette. All of them climbing to raise money for the American Lung Association. In all, over 1,000 climbers raised $113,000, though the end total will be closer to $170,000.
Just being near so many in shape and determined people was awesome. It has me determined to be ready to do it again next year.
Yours in health,
Kate
Sunday, December 9, 2007
Rockettes
I am running late this morning, that seems to be a theme for the weekend. I am headed to the gym here in just a couple of minutes, but I wanted to post for the day before I go.
I am taking Caelen to see the Rockettes today as part of the Radio City Christmas Spectacular playing at the Civic Center of Greater Des Moines. I am looking very forward to the show. It's something I have always wanted to do - go to New York during the holidays and see the show.
While I will still do that someday, it's wonderful that this year I do not have to. Jeff Chelsvig at the Civic Center does an amazing job of landing us shows that have never even played other major cities, this is just another one.
One of the reasons I am so into seeing the Rockettes is their fitness. These women have to be top of their game at all time from being able to continuously high-kick to staying slim for their costumes. I am in awe.
Tomorrow I will report back about the show and also my interview with the Rockettes. They are coming in tomorrow morning to appear on my morning show and I am excited about that as well.
Well, I better get to Fitness World West. There's a treadmill with my name on it. Yes, I am going to try to run again today.
Yours in fitness, Kate
I am taking Caelen to see the Rockettes today as part of the Radio City Christmas Spectacular playing at the Civic Center of Greater Des Moines. I am looking very forward to the show. It's something I have always wanted to do - go to New York during the holidays and see the show.
While I will still do that someday, it's wonderful that this year I do not have to. Jeff Chelsvig at the Civic Center does an amazing job of landing us shows that have never even played other major cities, this is just another one.
One of the reasons I am so into seeing the Rockettes is their fitness. These women have to be top of their game at all time from being able to continuously high-kick to staying slim for their costumes. I am in awe.
Tomorrow I will report back about the show and also my interview with the Rockettes. They are coming in tomorrow morning to appear on my morning show and I am excited about that as well.
Well, I better get to Fitness World West. There's a treadmill with my name on it. Yes, I am going to try to run again today.
Yours in fitness, Kate
Saturday, December 8, 2007
Short Workout
I put in 30 minutes today. I did the elliptical for 20 and then did crunches and arms for the other 10. I was running short on time because I actually slept in for the first time in a long time.
I was in a hurry to get out to Jordan Creek Town Center. No, not to shop, though I did that later. I was helping my friend Marianne, who is their senior marketing manager, with an event. I got to help babysit some kids while their parents shopped. It was really fun. It's the first time in quite a while that I have had to corral more than one child (Caelen) and they were all well behaved. Well, within reason, there was no one over 7 in the room and they were left with strangers, there's going to be a few pains.
But overall, very positive experience. And I got a kind of secondary workout from lifting kids in and out of seats and scooting around behind one very adorable and active 2 year old.
Afterward I walked the mall and found a few nice bargains. All and all a nice day during the holiday season. And not based on food, who would have thought?
Yours in fitness, Kate
I was in a hurry to get out to Jordan Creek Town Center. No, not to shop, though I did that later. I was helping my friend Marianne, who is their senior marketing manager, with an event. I got to help babysit some kids while their parents shopped. It was really fun. It's the first time in quite a while that I have had to corral more than one child (Caelen) and they were all well behaved. Well, within reason, there was no one over 7 in the room and they were left with strangers, there's going to be a few pains.
But overall, very positive experience. And I got a kind of secondary workout from lifting kids in and out of seats and scooting around behind one very adorable and active 2 year old.
Afterward I walked the mall and found a few nice bargains. All and all a nice day during the holiday season. And not based on food, who would have thought?
Yours in fitness, Kate
Friday, December 7, 2007
Cookies - Day 5 & "Back" at it
Worked with Trainer Traci today. She took it easy on me, because my back was still a little sore. I did not run because that would have been too jarring on my back. I did the elliptical instead. Then I did the workout she had planned, except for the jump roping. We both laughed, she had put it in there "just in case". It was a nice workout, but not the butt kicking kind I like to do. My goal is to have my body ready by Monday.
Now, time to share another, healthier version of a cookie for your holiday season.
Peanut Butter Fudge Cups
This one is from Cooking Light. I love their recipes because they have been thoroughly tested and are generally VERY tasty. I like this one because it's a nice twist on something that has been my downfall on numerous occasions, the peanut butter cup. (Darn you Reese's)
Ingredients
Crust:
1/4 c - chunky peanut butter
3 Tbsp - brown sugar
2 Tbsp - chilled butter, cut into small pieces
1 1/2 Tbsp - corn syrup
1 c - all-purpose flour
1/8 tsp - salt
3 Tbsp - cold water
Cooking spray
Filling:
2/3 c - packed brown sugar
2 Tbsp - unsweetened cocoa
2 Tbsp - semisweet chocolate chips
1 Tbsp - butter
3 Tbsp - 1% low-fat milk
2 Tbsp - all-purpose flour
1 - large egg
2 tsp - powdered sugar
Preparation
Preheat oven to 350°.
To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Add flour and salt to peanut butter mixture; cut in flour with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with cold water, 1 tablespoon at a time; toss with a fork until combined.
Shape mixture into 24 balls. Place 1 ball in each of 24 miniature muffin cups coated with cooking spray. Press dough into bottoms and up sides of muffin cups.
To prepare filling, combine 2/3 cup brown sugar and the next 4 ingredients (2/3 cup brown sugar through milk) in a small saucepan over medium-low heat. Cook 3 to 4 minutes or until smooth, stirring frequently. Remove from heat; stir in 2 tablespoons flour and egg until well blended. Divide chocolate mixture evenly among muffin cups.
Bake at 350° for 10 minutes or until the pastry is lightly browned; cool in pan on a wire rack 5 minutes. Run a knife around outside edges of cups. Remove cups from pan; cool completely on wire rack. Sprinkle with powdered sugar.
Yield
2 dozen (serving size: 1 cup)
Nutritional Information
CALORIES 92(33% from fat); FAT 3.4g (sat 1.4g,mono 1.3g,poly 0.5g); PROTEIN 1.7g; CHOLESTEROL 13mg; CALCIUM 13mg; SODIUM 48mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 14.6g
Yours in health, Kate
Now, time to share another, healthier version of a cookie for your holiday season.
Peanut Butter Fudge Cups
This one is from Cooking Light. I love their recipes because they have been thoroughly tested and are generally VERY tasty. I like this one because it's a nice twist on something that has been my downfall on numerous occasions, the peanut butter cup. (Darn you Reese's)
Ingredients
Crust:
1/4 c - chunky peanut butter
3 Tbsp - brown sugar
2 Tbsp - chilled butter, cut into small pieces
1 1/2 Tbsp - corn syrup
1 c - all-purpose flour
1/8 tsp - salt
3 Tbsp - cold water
Cooking spray
Filling:
2/3 c - packed brown sugar
2 Tbsp - unsweetened cocoa
2 Tbsp - semisweet chocolate chips
1 Tbsp - butter
3 Tbsp - 1% low-fat milk
2 Tbsp - all-purpose flour
1 - large egg
2 tsp - powdered sugar
Preparation
Preheat oven to 350°.
To prepare crust, place first 4 ingredients in a large bowl; beat with a mixer at medium speed until smooth. Lightly spoon 1 cup flour into a dry measuring cup; level with a knife. Add flour and salt to peanut butter mixture; cut in flour with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle surface with cold water, 1 tablespoon at a time; toss with a fork until combined.
Shape mixture into 24 balls. Place 1 ball in each of 24 miniature muffin cups coated with cooking spray. Press dough into bottoms and up sides of muffin cups.
To prepare filling, combine 2/3 cup brown sugar and the next 4 ingredients (2/3 cup brown sugar through milk) in a small saucepan over medium-low heat. Cook 3 to 4 minutes or until smooth, stirring frequently. Remove from heat; stir in 2 tablespoons flour and egg until well blended. Divide chocolate mixture evenly among muffin cups.
Bake at 350° for 10 minutes or until the pastry is lightly browned; cool in pan on a wire rack 5 minutes. Run a knife around outside edges of cups. Remove cups from pan; cool completely on wire rack. Sprinkle with powdered sugar.
Yield
2 dozen (serving size: 1 cup)
Nutritional Information
CALORIES 92(33% from fat); FAT 3.4g (sat 1.4g,mono 1.3g,poly 0.5g); PROTEIN 1.7g; CHOLESTEROL 13mg; CALCIUM 13mg; SODIUM 48mg; FIBER 0.5g; IRON 0.6mg; CARBOHYDRATE 14.6g
Yours in health, Kate
Thursday, December 6, 2007
Ouch
Well, trainer Traci yesterday had warned me, she was gonna make me sore. This of course stems from the fact that I recover much better than I used to. So now, even after the hardest workout, I might be slightly sore the next day, but I barely notice. She, being a trainer, took that as a challenge.
So we were working away yesterday and it was hard, but I am not afraid of pushing myself, when a band I was using gave way. It snapped my body in kind of a wave motion and all of the pain landed in my lower right back. And it was searing.
Of course, I decided to "walk it off" - something I tried once with a shredded ACL, but alas, that story is for another time. I was able to go back to my workout, though not that move. The only thing that bothered me was crunches on the ball with my feet on the wall, so we finished up with my feet on the floor.
Last night it was a warming pack and ibuprofen, same today. But now, 24 hours later, the spot is officially sore. I expect a lot of that stems from the fact that I have spent way too much time updating websites while sitting at my desk.
Alas, between the ouchiness (a 4 year old word) and the weather (I probably shouldn't traverse the freeway anyway, we've had about 4 inches of snow so far) I am skipping a workout today. It makes me very sad, I do NOT like to go a day without.
Reality is though, if I give my back a day of rest, I can probably get right back at it tomorrow. That's good, I am set to be with trainer Traci and I think she's going to try to make me sore again - in a good way this time.
Yours in fitness, Kate
So we were working away yesterday and it was hard, but I am not afraid of pushing myself, when a band I was using gave way. It snapped my body in kind of a wave motion and all of the pain landed in my lower right back. And it was searing.
Of course, I decided to "walk it off" - something I tried once with a shredded ACL, but alas, that story is for another time. I was able to go back to my workout, though not that move. The only thing that bothered me was crunches on the ball with my feet on the wall, so we finished up with my feet on the floor.
Last night it was a warming pack and ibuprofen, same today. But now, 24 hours later, the spot is officially sore. I expect a lot of that stems from the fact that I have spent way too much time updating websites while sitting at my desk.
Alas, between the ouchiness (a 4 year old word) and the weather (I probably shouldn't traverse the freeway anyway, we've had about 4 inches of snow so far) I am skipping a workout today. It makes me very sad, I do NOT like to go a day without.
Reality is though, if I give my back a day of rest, I can probably get right back at it tomorrow. That's good, I am set to be with trainer Traci and I think she's going to try to make me sore again - in a good way this time.
Yours in fitness, Kate
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