How do I lose weight?

This is the most asked question I get. And really the answer is quite simple eat less and move more.

Eat more nutritionally dense foods and less garbage... and move more... A lot more!!! 

It's pretty much that simple.

Here's a few things I've learned over my lifetime of health and fitness.

1. I don't drink my calories. Whether it's a fancy coffee, alcohol, juice, or a smoothie... I simply just don't do it. There are so many empty calories that I just don't need. If you must have one of these..use it as a cheat treat once you have gotten to a weight you like and or a fitness level you are happy with. If not just skip it. 

2. I stopped eating like a teen when I was in my 20s. This means fast food, fried foods, Mexican queso dip and chips, pizza, desserts etc etc.... You simply can't eat like that as you age. (Actually children don't need to eat junk food either). But as we age we gain weight when we eat like this so we have to stop. Again once you are happy with where you are then you can use them as a once a week cheat TREAT only. But don't do this until you are where you need to be or want to be. Because if you start back then it may be a very slippery slope. 

3. I lift weights. This one is so huge! And I don't mean 2/3 pound tiny weights!! I mean you should be lifting weights on a regular 4 day a week schedule. Ok 3! But no less than that!!! (Bc I know most of you are saying 4 days that's too much...) Lift like a body builder (don't worry you won't look like one). What I mean by  this is stop the full body workouts. I'm sorry it just isn't cutting it. And please ladies get over the fact that you think you are going to get "bulky"!!! It's not going to happen!!

Schedule Im doing this week...

Monday legs 

Tuesday back and bis

Wednesday shoulders and tris

Thursday abs chest 

Friday legs again!

4. Do cardio! Now depending on how much "weight" you want to lose depends on how much cardio you will be doing. But a basic guide is 30 -60 minutes 6 days a week. Yep 6. And no walking your dog doesn't count. Sorry. And here's something you should try... Varying the workouts. Try something new. A new park to run in. A new piece of cardio equipment. Hills. Sprints. Treadmill. Just don't do the same thing day after day. It's boring plus your body gets so used to it. Change it up!!! Variety my friends!

5. Group classes... Ok ladies I know y'all love a group class but if you are chatting and not working out ...again is not cutting it. Buy a heart rate monitor and use it. It will tell you how many calories you are actually burning. Buy a hear rate monitor......I love this one....Polar H7 HR Sensor

6.  Food and Calories. You should know how much you are consuming. So for 7 days take a small notebook with you and write down every single bite that goes into your mouth oh and don't forgot those juices smoothies fancy coffees and alcohol!!! Anything that you eat needs to be logged. End of the week add up each day. I bet you will be surprised. 

7. Time. "I don't have time...". I get it your busy. You work. Have kids. But honestly how many minutes a day are you Facebooking, instagraming, watching tv. Get up earlier. Workout with your kids. Find a way. You can do it!!! 

8. Hire a trainer. It will be the best money you've ever spent. Hire someone you like. Hire someone that's experienced. You won't be sorry!! 

9. Hydration! Start guzzling water. Plain ole tap water is totally fine. Start with 80 ounces per day. Make it your goal to drink at least 100 ounces. Your body will thank you!! Stop all colas sodas sports drinks...stick with plain h20!!

Let talk about Bikini Shows part one

Now that I have two bikini shows under my belt...I am an expert. 

Ha! Not hardly!! 

But here is what I have learned thus far.

1. Just because I worked out 6 days a week...doesn't mean I am going place. Everyone there worked just as hard and everyone looks amazing! EVERYONE! So mentally it can be difficult to deal with...I trained for the first show for a full year...I went in to that show with very low expectations...just happy to be there. The second show...I truly wanted to place in the Open and I did not. That messed with me for a few days. 

2. You are in a room with a ton of beautiful and super fit women and men...but that being said we all have flaws...no one is perfect... My upper body is genetically very narrow...I also have cellulite...yep I sure do...so I have flaws. I am not perfect. And when I lean out the last few weeks my upper body becomes even smaller. 

3. People may be mean. Fortunately I have only had one person make a rude comment to me...she told me that my arms were so tiny that she could fit her fingers around them. Yep she said that to me at a show where I am being judged on having a proportionate body that is well conditioned. Oh well...moving on...people can be mean...we all know this. 

4. You will see other girls completely naked when you get your competition tan. Be prepared. The end.

5. You do a lot of waiting. The pre judging is typically in the morning say around 8:30/9:00...I was finished by noon with this part of the show.  Then there is a long break and then the night show usually begins around 6:30. But my class didn't go back on stage until 10:30 or so...so bring reading material, make friends with other girls, chill, hang out....relax. 

6. They can be very costly. From the bikini...to the shoes...tan...makeup...hair...nails...entry fees..NPC card...hotel...it all adds up quick. I tried to save some money on my second show...I had a gift card that I hadnt used for nails...and I did my own hair...but it was out of town so I had to get a hotel. 

I don't know if I'll do another show this year...time will tell...actually money is more accurate. 

I can't outwork my fork

When I finally realized that I couldn't out run.....out lift.....out step mill....out workout....my food and fork...

Everything finally clicked!

My husband....the fitness guru...had been telling me this for years....

I had had many trainers tell me this in the past including Dominic and Tarik...

But 

A. I didn't want t hear it

B. I didn't believe them

C. I didn't want to hear it 

What this means is I can't eat a whole pizza and then go run 5 miles the next day to negate the pizza calories.

I can't eat 1400 calories of jelly beans and then do the step mill for 90 minutes to try and burn off the jelly beans.

It just doesn't work this way.

That's why I have a cheat meal or treat once a week read more about that Here...so I don't feel deprived of my favorites.

It also allows me to workout and feel so much better. I don't have the sugar highs and bonks like I used to.

It's is such a simple concept with a huge meaning! 

Once it clicked with me everything started to fall into place. 

The Importance of Cheat Meals

To keep me sane I have one cheat meal a week. 

I do this not only during "show" prep but just life.

I eat healthy. Clean. Fresh. Organic. No soy. No gluten. Tons of veggies. Fruit. Fish only. Day in and day out 5x a day. 

But on either Friday or SaturdaysI have one cheat meal and/or treat. Occasionally both. 

I honestly would rather have a cheat "treat"....chocolate bar than a cheat "meal". 

Post show I had a full week where I had a chocolate bar or two every single night! 

Plus 2 cheat meals...one right after the show of chips and artichoke dip and one Pei Wei salt laden yummieness. 

I fully believe that once people reach their goal...whether it's a weight loss goal or a fitness goal....marathon ...whatever ....that you deserve a cheat meal or treat. 

Now that being said I don't think it should be a cheat day! 

A day is too much...it's too easy to go crazy...that's a whole days worth of calories...food...nutrition...fats...carbs...

I think that once you are where you want to be weight wise...that you should allow yourself a cheat meal/treat. 

I believe it helps you to 

A. Not go crazy

B. Reset your metabolism so that your body doesn't get used to eating the same thing day in and day out...

C. Gives you something to look forward to

D. Helps you to not feel deprived 

E. Did I mention not go crazy? 😉

Now I will say that during show prep I cut out all cheats 3 weeks prior to the show. 

So pick your day...pick your cheat meal and go for it! 

Then your next meal you should be right back on your regular schedule. 

Photo on left was 1 day before first show...weight 119.4

Right photo was after many cheats 3 wks post show...weight 122.

I took off 10 full days. 

Photo on right is after 1 week of working out again, 

I had no heels on and bikini is straight across making body appear wider. 

So waist wider. Abs not as tight. Legs a bit puffy.

Show ready photo was first thing in am.

Right was after 2 meals and 2 snacks. 

Overall not bad. 

Finding True Health After Disordered Eating And Over Exercising Part 2

If you haven't read my first post Part 1 check it out ...Here.

I joined my first Golds Gym back in 1997. I had been in the working world a few years so I ponied up and bought a membership.

I started doing the elliptical for 30 minutes, taking body pump classes, and lifting weights with a few body builder guys I met. I thought I was a fitness buff! Ha! 

I didn't know the first thing about food or diet. I did however read a ton of magazines and the newest thing to do was to drink H20... The old 64 ounce rule. So I did this.

But my horrible diet stayed the same. Very southern mixed with Mexican queso and chips everyday after I got off work. Tons of sugary foods. Lots of desserts. I had stopped eating fast food at this time...did this back in 1996. But nonetheless my diet was still really bad. Really bad! 

This was 1997. Lots of elliptical and bad nutrition. 

I decided I wanted to run my first 5K ...I thought well I've been doing the elliptical surely I can run! 

Hahaha! How stupid was this! I literally had never run a block...but I signed up to run 3.1 miles! 

About 1/2 a mile in I thought my heart was going to explode and I had to have the golf cart pick me up...so I never even finished! 

This was from that very first race! (Thank goodness fitness apparel has changed!)

I wore the wrong shoes...1full size too small....non running sunglasses...they used to slip all over my face...I used to not even wear a hat...omg the sun damage!! 

I soon realized running was wayyyy harder than I thought. Wayyyyy! 

And I knew nothing about running! Nothing!

I ordered a subscription to Runners World. And made running my goal. 

When I first started I couldn't run a block. I would run from mailbox to mailbox. After many months of this....I was able to run a mile...then 2 ....then 3.....

And then that's what I did...for years ...many many many years. I ran. 3miles. 5ks. 5 milers. 10ks. 1/2 marathons. Treadmill runs. Outside runs. Long runs on Sundays. Races races and more races! 

Run. Run. Run. 

I ran in rain. Snow. 

I ran out of bad relationships. 

And into new careers.

Running was my constant. I was in control. 

And I got thin....very very thin....

I ran 4-5x a week for 16 years! 

What was I running from? 

Stay tuned...part 3 is coming...

Part 3 Finding Blance

So what was I running from...what was I looking for?

Me. 

I was looking for self acceptance.
True self acceptance.
Self love.

(If your feeling a bit lost...read Here to catch up on my story of disordered eating.)

I lifted very little weight until meeting my husband in 2004. 

I would go to the gym. Do a few light weight bicep curls with a 5 pound dumbbells.  A few shoulder pressed with same 5's. Do a leg extension on 35 pounds. And maybe some abs on the ball. Then call it a day. Plus I was still running 4-5x a week sometimes more.

Photo circa 2004...notice bad posture and very little muscle. And very thin!

When my hubs first measured my body composition I had 96 pounds of lean muscle...which is very low....and weighed about 118. Meaning I was very thin with very little muscle. I was basically running off not only any fat I had but muscle as well. 

PLUS.....

I was still feeling dizzy.

I was not eating enough to maintain my running. 

I was super tired a lot. 

He set me up with a trainer...that I worked out with 2-3x a week.  This was a game changer for me. Not only did he teach me the right way to lift weights...but he also taught me about food. The importance of fueling my body. 

Now let me be honest....a lightbulb didn't go off and one day I wasn't eating enough and the next day I did....

It didn't happen that way...it was a learning process. 

With the loving help of my husband Brad and my trainer Tarik...I learned how many calories I should be consuming. When I should eat. What I should eat. The importance of balance. Carbs. Fats. Protein. Water. 

Photos circa 2006 after lifting for a few years. So I had added about 4 pounds of muscle. 

Adding this muscle did wonders for my self image! 

So for many years I followed this schedule.

Cardio 3-5x a week anywhere from 30 minutes to an hour

Lifted weights and strength trained 2-3x a week for an hour each session

And while yes I put on some muscle...it took a very long time! Very long!! 

Years actually.

It took me 2 years of following this schedule to get over 100 pounds of muscle! 

2 years to gain 4 pounds of muscle. 

So yes the scale might have moved up a bit but maybe just a few pounds....maybe up to 121/122.

I was eating more food. 

Taking in more calories. 

Feeling better.

Not dizzy. 

Looking more healthy for sure with only a few extra pounds. 

And a lot more self love, self care, and the love of a new marriage and husband. 

(But I still had horrible stomach issues...this didn't get fixed until recently read about that...Here)

Road to my bikini show debut next post....thanks everyone for reading and sharing this post!

Disordered Eating and beyond...Part 1

When I was 15 when I saw my first "Fitness" competition. 

I was at my friends house when it came on tv. 

The super muscled up girls. 

The tan. 

The dance routines. 

The bikinis.

I wanted to be those girls! 

I was a naturally thin teenager...and I loved working out...I had found what I loved to do. 

I started doing step aerobics in my living room ...Jane Fonda videos....I know I know...it was the 80s. 

I did step for Sooo long...years actually 3-4 days a week. But I looked the same. Never really made any changes to my body. Less body fat yes but I added zero muscle.

Then I became super obsessed with working out...I completely overdid it...I was 21/22 and did so much cardio that I got down to under 100 pounds...at 5' 8". I would do 1-1.5 hours of cardio daily and  I was not eating enough..to sustain my crazy workouts.  My hair started to fall out. My friends were super worried about me. I looked awful. And felt even worse. I was dizzy everyday...all day. This went on for about 6 months. 

Healthy normal weight vs. obsessive cardio and too low calories. 

I started seeing a psychiatrist who immediately put me on antidepressants...Prozac and Paxil...and I gained 50 pounds....for a person with disordered eating and over exercising...50 pounds was too much. Very Unhealthy. And really messed with my head for many years. I went from a negative size 0 to a size 14 in a year and a half. 

I needed talk therapy...not a pill.

I needed someone to guide me to how to exercise the right way....how to not overdo it.

I needed a healthy role model. 

I needed someone well versed in food...to help me make healthy choices...a balance. 

I got none of these things. 

Just a pill and weight gain of 50 pounds. 

After the 50 pound gain!!

The crazy thing is when you take these pills you think you look great. So I never knew how horrible I looked. How bloated. Puffy. Unhealthy. 

Bloated and puffy! 

Until I was in Chicago..by the Sears Towers...I was 24ish walking down the street thinking I looked amazing. I had a purple tight silky shirt on with purple sunglasses...(yes I know horrible)... It was the mid 1990s...those huge mirrored towers showed a different version of what I thought I looked like. When I saw this ridiculous girl walking with a too tight shirt on and fat rolls...I realized it was me....I cried all the way back home. 6 hours. 

I immediately went on a "diet" meaning I cut out YooHoo chocolate milk drinks replacing them with water...and for lunch I had a lunchable. I thought this was super healthy. It was 1997. I lost about 15 pounds very quickly. But I was no where near fit. Not at all. 

Down about 15 pound but not healthy or fit...not by a long shot! 

Still very unhealthy. I thought diet cokes and bean burritos were healthy. 

To be continued.....

I should have written this book!

This is the BEST HEALTH BOOK EVER!!   

The New Health Rules: Simple Changes to Achieve Whole-Body Wellness

It is everything that I believe in! 

Clean living!

It is the new way to look at health....

Foods to eat...nuts...veggies..water...stop the packaged foods! 

Working out...lifting weights...moving your body...meditation...

Natural cleaning products...de cluttering...doing something you love everyday..

Supplements...

Organic...

When I say everything I mean everything that I believe in!!

I love it and I highly suggest every person on this planet to read it!! 

Buy it Here! 

Thanks for reading! 

Vitamins and supplements I take

For a very long time I never believed in taking any supplements or vitamins.

I believed that all they did was make expensive urine....meaning you take them and then pee them out.

Being that I am anti sun...and never expose myself to the suns harmful rays...

Read more about why I don't sun tan Here and read Here about how I deal with sun spots/sun damage.

Read Here about how I self tan.

Several years ago I had routine bloodwork done...the findings showed I had low Vitamin D. 

My doc prescribed a "mega" dose script of vitamin D....to be taken for two weeks. 

Then to maintain my levels...I first tried to go at it in a very natural way...10- 15 minutes of sunlight on my arms a few times a week, I also tried to eat more tuna, and cheese...being that I don't drink cows milk. But after about a week of getting a bit of sun on my arms...I started to freak out thinking I may also be causing more sun damage so I stopped the sun time. 

I had my blood redrawn in about 6 months and the findings again showed low levels.

So I decided to try vitamin d drops...but they were sooooo gross!

But then I found Nature Made vitamin d they are awesome! It's tastes like a little gummy bear! 

And I was happy to find out at my last doctor checkup my levels are normal! 

I also take  L'il Critters Gummy Vites Complete Children's Multivitamin, 275 Count as a multi daily vitamin...Pipiri takes these also. Again yummy little gummies! 

I take aAlign Probiotic  and NOW Foods Super Enzymes at breakfast....I truly do believe in both of 
these....both helping to keep your stomach nice and balanced.

And last but not least....I take Branch Chain Amino Acids NOW Foods Branch Chain Amino Acids
I take them post every workout. They help to keep the muscle I have worked so hard to build intact. 

I am NOT a doctor! These are the supplements and vitamins that I take!
My blog is just like having a conversation with a friend....it is my opinion and not to be used as medical advice. 

Back shoulder circuit

Quick shoulder and back circuit.

Rows, shoulder press neutral grip, full lateral raises, and rear delts.

Do 3x sets of 20 each for beginners...5 sets of 20 for more advanced.

Watch full routine Here.

Gaining muscle over 40

It is super hard for women to gain muscle....

Women are so scared to lift heavy weights they are afraid they are going to "bulk up" or look like a professional body builder.

Im here to tell you it is impossible! 

I spoke about being skinny fat....Here. 

I have been lifting heavier weights for 11 years now.

I started out with only 97 pounds of lean body mass...my actually scale weight was around 118.

After 11 years I have only gained 6.5 pounds of muscle! 

And it took me 11 years to do so!! 

11 years!

Last summer my lean muscle mass was 102 pounds.

I just had my fat rechecked this week and it was 103.6! So as a 41 and a half year old woman I have gained 1.6 pounds of muscle in less than a year! That is huge! And I am so proud of it!

Since last May I have changed my workouts completely.  I wanted to see how much muscle I could gain at almost 41 years old. I was so tired of doing so much cardio. Tired of my hip hurting. Tired of feeling beat up. 

I used to do cardio 3-4x a week...50 minutes to an hour each session...and mainly I ran as my cardio...I since have almost completely stopped running. Maybe 1x a month. It took awhile to get over the runners high..mentally I just wasn't sure how I would feel after 16 years of being a runner. 

Now I do it 2-3 cardio session...at the very most. And it is never more than 50 minutes. 

I have been lifting 5-6x a week. Focusing on 3 body parts at a time...while I used to do a full body routine 2-3x a week.

For example..

Mondays legs

Tuesdays chest back abs

Wednesday cardio/plyo metrics

Thursday shoulders bis tris

Fridays legs/glutes

Saturday day off

Sunday long 6 m walk

I know to some these photos don't really show a huge change like some on the internet. But to me it is huge.

1.6 pounds of muscle gained is a ton for a woman! Especially a woman over the age of 40! 

I feel like I look better now...I'm not as skinny looking and I feel like I look more fit.

Cholesterol levels......adding fat to your diet...does it raise them?

So last year I made a huge change in my diet by giving up candy!

Ohhh candy my old friend! My friend in my pockets...my friend that was always there for me....my sugary deliciousness....yummy! 

Yep but I gave it up last year mid lent GONE! 

Read more about that Here and Here. 

So when I went to my doctor last year I had my cholesterol levels taken as I have for many years. 

They were the following...

Total cholesterol 188

Triglycerides 66

HDL 79

LDL 96

While yes all within in the normal range (read more about normal range levels Here) ....I thought they actually would be lower...hmmmmm me an over achiever even with cholesterol....ummm YES!

So this year after major dietary changes...giving up candy and all sugary desserts, adding wayyyy more fat to my diet...eggs including the yolk, real butter, adding more healthy fish... tons and tons of spinach, water cress, collard greens, greens greens greens....adding Grapeseed oil and continuing with olive oil....sautéing veggies in both of these oils....

Today my cholesterol levels were the following...

Total 183

Triglycerides 38 (28 points lower)

HDL 90 (11 points higher) 

LDL 85 (11 points lower) 

Yay! Proof is in the numbers!! All much better than last year! 

I love reverse aging! I love lowering my cholesterol thru diet! Over achiever yes!! 

Anything is possible! 

I never ever want to have to take pills for something that I can control thru my diet and working out and living a health lifestyle! Never! 

If I can you can!! 

TRX circuit....20 minute workout

I love the TRX! It's such a great piece of equipment that you can even hang in your garage or home if you don't belong to a gym. 

Buy TRX here!

Watch full TRX video here!

Do these exercises 4x thru. Add jumping jacks, burpees, or jump rope between each set. 20 minute quick workout! 

Tricep workout

You all know I love to work triceps! Love love love!

I don't want my arms to wave when I wave my hand! Uggggg! 

Watch full tricep video here!

Shoot for 3 sets or more of each exercise. 15-20 reps each.

No stopping in between each set.

Can easily add jumping rope or jumping jacks in between each set. 

Keep heart rate up! 

10 minute workout...easy to add to your cardio days. 

Booty workout

Glutes....Booty....Bum....whatever you call it...we all want it to be lifted...perky...with zero cellulite!

It all starts in the kitchen. Eating healthy fruits and veggies..nutritious lean proteins...keep your foods clean. Eat often. Low calories but high nutrients! 

Cardio 3-4x a week.

And lift weights at least 2x a week. I lift 4-5x a week. 

Watch full booty workout here!

Carbs! Yes I eat them!!

I hear Sooo many people talking about carbs so I just have to tell you what I think and what I eat.

Carbohydrates give you energy. Carbohydrates are not all "bad". Carbohydrates can and are very beneficial to you!

I love sweet potatoes and eat them daily. As well as fruit...bananas...blueberries, raspberries, strawberries, and blackberries. While yes they have sugar it is naturally occurring sugars. Not added refined processed sugars. And yes these are all carbs!

What I stay away from are the so called "bad" carbs. White flour. White bread. White anything really. I don't eat any breads at all or crackers. I do eat Ezekial bread which is legume based...so it doesn't make your blood sugar spike and then bottom out. Making you feel shaky etc.

I also don't eat pasta. It just doesn't make me feel well. So I stay away from pastas. Perhaps a whole wheat pasta 1x a year but very rarely. 

And vegetables! I eat spinach, kale, arugula, watercress, broccoli, asparagus, peppers, carrots, onions...on and on...veggies are so great! Low cal...high nutritional value!! Eat up! And while yes they are carbs...they are just so healthy for you! 

For dinner I typically have mostly vegetables and a protein...such as fish or eggs. Yep the whole egg! 

So for those of you trying to lose a few pounds.,,yes you can eat carbs...just try to consume them in the morning and afternoon...tapering off thruout the day and having mainly veggies and protein at night. 

Oh and sorry people Wine is a carb! And yes it counts. 

So to sum up....eat fruit veggies and some whole grains. Leave the white flour and refined packaged foods alone. 

Stick with fresh whole fruits and veggies and you will be just fine.

The end! 

Booty and hamstrings circuit

Great ways to build your glutes aka booty and hamstrings using minimal equipment.

Do each of these exercise to failure...meaning until you can't do anymore. 5 sets each.
Try not to stop at your regular 12-15.
You want to be fatigued.
It's a workout!

Squats are some of my very favorite exercises to do because of the areas they work....booty, hamstrings, great for calorie blasting...keeping your heart rate up.

Buy Gymnic ball here.

Watch video here!

Chest Circuit....minimal equipment needed

Nobody wants to have bra fat including me!

Doing chest exercises and this circuit can help rid you of that unwanted flab.
Of course along with a clean diet read more Here about what I eat....and cardio....read more Here about the cardio I do.

I love doing "boy style" push-ups!! Makes me feel super strong and fit!
If your a beginner try "girl style" first ....work your way up to boy push-ups.

Do this circuit 4x and do each exercise to failure meaning don't just set a limit of repetitions. Do each until you can't do another one.


To watch entire video of this circuit click Here.

Buy your own BOSU Balance Trainer

Buy a Gymnic ball

Buy  KB PowerBands

See how small steps can make a big impact with Fitbit

Keeping your neck in alignment is very important and actually my neck and head could have been a bit straighter...aka not looking down.

Abs...no equipment needed

The real reason we all do ab exercises let's face it is to be ripped!

Yes I know there's all this talk about core strength etc...but I want a flat toned ripped 6 pack!

Do each of these exercises for one full minute. And do the full routine 3x. Your abs will thank you! 

Hello 6 pack! 

Watch full routine here.

Check out Affitnity fitness clothes! I love their tanks!

Don't forget to subscribe to my blog! 

Cardio when you have injuries

I love cardio and being that I have been a runner for 15 years...and have done some sort of cardio 3-5x a week for as long as I can remember it is REALLY hard for me to take time off!!

REALLY hard!

I love to run fast. 

I love doing sprints.

I love doing the step mill aka The Beast.

I love getting sweaty and feeling my heart pounding.

I love to do cardio! 

But my body is not loving the pounding right now.

Both of my hips have been giving me trouble for many years. Periformis syndrome.

And recently both knees are starting to "catch" while I am doing lunges, the beast, running, and squats.

So this week I've been taking it a bit easier...really paying super close attention to my form when lifting. Not lifting anything that seems to bother any of my injured areas. No running. No beast.

Watch my video chat about my injuries and cardio here.

So tonight I chose to do the Arc Trainer for 50 minutes...it felt great. Too great really. It's not super challenging which I normally like. It's pretty easy actually. But for now I'm ok with that. And it didn't hurt me at all. 

So my recommendation is if you are struggling with injuries...take it slow. 

Take some time off. 

Try something new that's a bit easier on your body. 

Yoga. Stretching. Hot yoga. Barre. Elliptical. Arc trainer. Lift upper body instead if lower. Walking. 

It's hard for me for sure but I know it's best for now.