Physical Therapy Updates

Hi Friends Happy Thursday!  It’s so weird how now that I’m working at the gym I just don’t CRAVE the weekend like I did before.  I love what I’m doing so the days kind of flow by in an even keel flow, even though I’m more busy and working more than I did before I’m so much happier.  Anyway, let’s do the blog thing and go back to yesterday which started with about 2 hours of physical therapy.  My current Physical Therapy routine looks something like this:

1. Check my hip alignment and realign if necessary
2. ASTYM & Stretching
3. Circuit 1 (3 Sets):  Frog Stretch + 5 weighted kettlebell goblet squats + 10 cable chops (each side)
4. Circuit 2 (2 Sets):  Quad Stretch + BOSU ball mountain climbers + Kettlebell Deadlifts
5. 2 Sets of 10:  Dying Bugs–> half foam roller (working on this one)
6. 3 “Laps” Each Side Racked Kettlebell Walks
7. 3 “Laps” on each side  Farmers Walks 
8. 2 Sets of 10: one leg bridges (the other leg holds a tennis ball)
9. Ultrasound

Goals are to calm down my pissed off piriformis and create core stability to support proper hip alignment.  So far so good! I’m making more progress than I was before prolotherapy, I also started adhering more to the plan, not  only just by stopping running (again) but all activity that angers it.  Surprise surprise I started feeling a lot better quicker when I started adhering to my restrictions.  To get out of the “danger” zone I need two solid weeks of hip alignment and stability.  I’m doing my best to make that happen!

I usually eat before PT but I didn’t this time so I was ready for breakfast when I got home a couple of hours later.

I didn’t have a lot of time so I made a quick Protein Shake (chocolate whey protein, espresso dynamic greens, unsweetened almond milk)  which I thought about blending but ended up just using a shaker bottle and a piece of Paleo Cinnamon Almond Bread.  I ate breakfast while I finished up yesterday’s blog post.  The morning always goes by so quick from appointments to meetings there is never a dull moment, before I turn around it’s times for lunch.  Around 1pm I had lunch and a studied during my break.

 

I had a similar lunch to yesterday (the adult lunchable) with organic grassfed bison meat, avocado, and carrots. The bison was delicious wrapped around pieces of avocado.   I also had coconut peanut butter spread mixed in with a 100 calorie vanilla greek yogurt.  I think I’ve mentioned I’ve been LOVING the yogurt mixed with nut butter right?

I studied for about an hour and then the evening literally FLEW by.  Lunch did a really good job of keeping me full, I didn’t get attacked by hunger a couple hours later like I usually do.  I did get a little hungry but I only needed a half of protein bar to get me through.

I got home around 7:30 PM and got to making a shrimp and broccoli omelet that turned out amazing.  Haven’t had that one in forever, it was delicious!

 

For dessert I had a small glass of unsweetened almond milk, big old spoonful of sun butter and a small piece of dark chocolate, then I needed to fast for my resting metabolism retest today.

Something happened with the first one so I have to retest in the morning.  Then I’m working on becoming a metabolic technician so I’ll be administering two tests one resting and one active metabolic test on an employee as part of my certification.  I plan to be sharing my updated results with all of you so look for that coming up!