Still 'out with injury' but on the mend thanks to Shockwave Therapy

I mentioned in my last post that I had over-extended by Sacoriliac joint and that the muscles in the are (read - buttocks) had gone into open rebellion.  I had tried a few different treatments with only short term relief, that is until I retreated to my Chiropractor for Shockwave Therapy.  I should obviously have done this sooner, as it is making a big difference!  I got back in the pool yesterday, swimming 42 laps of the 25m pool at Virginactive gym - thoroughly enjoying it and feeling fit.  I had a hit of tennis with my 11 year old in the afternoon and have pulled up fine.  I have another treatment tomorrow, but I plan on getting back to my PT next week.

Where is your SI Joint?  Well it's here (see left)  That drawing is not of me - I am a brunette.



So what is Shockwave Therapy?  Well you can read about it  here.  But from a patients perspective it is a non-invasive non painful treatment that gives lasting relief.  I am very lucky that my Chiro with whom I have a long relationship has it, as it is not to be found in that many practices.  George used to be the Chiro for the Aussie swim team, so his knowledge of treating sports injury is very sound.  I have actually heard that it is more commonly found in the practices of Physios.  It certainly is doing the trick with my Acute Muscle Spasm, hand in hand with my Chiro working on the joints in the vicinity.

This Youtube video will give you an idea of what's involved - here

While weight lifting and intensive cardio has been out of the question I have been trying to keep the focus on my eating habits and have been watching my weight come back down from its post Summer holiday high.  I've lost over 2 kgs and only have a a little over a kg to lose to get back to my happy weight - Body Fat % is a bit of another matter :-/

Great weekend... Yoga and Swimming

Continuing on my journey of fitness, and trying to ensure that I can justify basically paying for two gym memberships at once, I went with a friend to a wonderful Yoga class on Saturday afternoon (that is not me in the photo, but I did do that pose), at my swish gym that is large and has lots of facilities and is quite new and funky.  The class is called Vinyasa Flow and went for an hour and a quarter.  The instructor was very authentic and had a lovely Chilean accent.  Afterwards I felt very fresh, like I'd just woken up from a long nap.  Now I have a new mantra to use when appropriate. And I am probably spelling it incorrectly but it is a silent mantra to go with your  breathing.  On the way in you say 'So' and on the exhale 'Hum'. Very handy to know.  Actually I've just checked and and I have spelt it correctly and you can find out more about it here: www.swamij.com/sohum-mantra-108.htm

And on Sunday I met the same friend, went back to the same gym and swam. I found myself totally out of my comfort zone, dependant as I have become on my swimming aids (flippers and finger paddles), and in my dash out the door I had forgotten them and my goggles.  If I had gone on my own I would probably have decided to do some other kind of exercise, but it is amazing what a little peer pressure can do for your daring.  So I searched out a pair of goggles in the lost and found (probably not very hygienic) and swam like a 'normal' person.  The surprise being that I can swim quite well without the extras, somewhat slower but still with a nice stroke and without drowning or getting too out of breath.  Of course there is nothing wrong with swimming with all the gear, it actually just provides extra resistance into the exercise, but if more cardio if what you are after than less is probably more.  So I will be going at least sans aids at least some of the time in future.

The good times continued through my Monday - woo hoo.  I did a photo shoot for the GF I spent so much time with over the weekend for her to use in her PR for her company.  Gorgeous black and white portraits taken by a local lake.  And later in the day when I met up with my PT Paul, I find out that I am his 'Client of the Week'.

Setting a good 'Active' example for my kids

I spent a big chunk of today watching my boys at their school swimming carnival. My eldest swims in 10 and under and my youngest swam in 8 and under and 9 and under.  Like a lot of Australian families I have prioritised swimming lessons for them since they were about 3. I would have said that the oldest is not particularly talented and the younger shows a bit more potential but hasn't had any experience at racing, so expectations were low. I wouldn't say that either of them possess an overly competitive nature (except with one another).

They both know that I have gotten into swimming in the last couple of years and I let them know when I have been swimming and where and how many laps I have done and more recently my husband has gotten into swimming as he has been in training for a triathlon.  He has become very excited about his progress with swimming and talks about it at home too.

Today they both surprised me.  They were both entered in two events - freestyle and backstroke.  Both of them got through the freestyle heats and into the finals.  And they both swam really well in the backstroke and were very close to getting through to the final.  The younger one ended up placing 3rd in the freestyle final and I couldn't be more proud.  Both of them also seemed to really enjoy the occasion.  And the younger one has said that he got a kick out of racing.

I don't think that it is any accident that they have had this turnaround given the examples that they have had at home in this past few months and it is really satisfying to know that even the bit of extra effort we have been making, may have rubbed off on them.  It's is a large part of why we do it, isn't it?  Not just so we can keep up with our kids, stay alive for our kids, but to have a positive impact on their choices.

Personal Trainers - my thoughts

I have had a few Personal Trainers over the years.

I had one that used to come to my apartment at 6am and collect me and take me downstairs and to the beach across the road (gotta love Sydney) and train me on the sand as the sun was gathering strength for the day.  (This was in a pre wedding panic phase in 1999) Ouch for ankles!  Once I was nearly ruined then she would take me into the gym of our building and finish the workout there.  She would have been 50 and fit as hell, and after a while my husband-to-be joined in too.

Later, after the marriage but before the kids we went through a very fit phase where we woud get up at 5am and head to a gym that hung out over the ocean and work out 3 mornings a week, sometimes with PT's and these positive experiences will stay with me always as having probably been instrumental in me finally falling pregnant with my first child.  In fact my current PT is doing a core exercise with me that I first learnt in these times.

When I joined a new fancy gym that opened just a few years ago, they let you pick your PT from a 'menu' and what I wanted at the time was:

1. A woman
2. Preferably over 30
3. Preferably who had children

I felt that they would be able to understand where I was coming from better, and that I would generally be more comfortable with them.  It actually proved to be quite difficult.  The first one fit the bill but the PT's at this gym turned over quite rapidly and I went through 3 before settling in with Carlita and was just grateful for a 'young woman' that I seemed to be able to talk to OK.  The realtionship never really bore too many results given that I basically only turned up at the Gym for the one PT session a week.  On top of the Gym fees I also found it quite difficult to justify and eventually settled into going to regular classes each week.

Then I had this brain wave to learn to swim (see earlier post re Plantar Fascitiis and Swimming) and asked about some stroke correction lessons at the gym.  Brandon, did not fit my above criteria at all and there was a certain level of discomfit involved in meeting him in the pool (I would try to make sure that I was already in the water when he appeared ...) but it was a great experience and I got the results that I was looking for and information that I will always carry with me in regard of swimming.

The PT's where I am at now are a very tight knit bunch who I know are getting great results with their clients - many of whom I know from my neighbourhood one way or the other.  The difference is the holistic approach to the program - not just the exercise but the food, and feeling accountable and having tools like online food and training diaries to keep you on the straight and narrow.  I decided to go with my husband's trainer for consistencies sake and because I felt that in knowing my husband he at least knew a bit about my home life that might prove useful.  I later learned that he has had quite the journey to arrive at his chosen career having dropped about 30kg's himself, which gives him a lot of credibility with me.  It is a relationship that is still in its infancy but is looking very promising.

Philosophy day

The highlight of today was the chance to meet with my fellow students of philosophy at the beautiful home of our tutor.  The discussion of devotion continued.  We discussed our own devoted behaviour, and the devotion that we see in others.  There are three ways of devotion the calm (satwa), the more active (Rajas) and the destructive type (tamas). Those unusual words are Sanskrit and are the 3 Guna.  It makes you think - which is the whole idea.  The devotion that I bring to the care of my children is sometimes that calm type and often the rajasic type - so work to be done. The takeaway is to watch out for devotion, your own and others and to take time for self - by meditating or finding stillness.

After a relaxing post philosophy lunch with my BFF I headed home for a run/walk with my dog.  My strategy was to run down hills and march energetically up hills.  I recorded my fastest km yet using my Nike Running App (example below) which maps your run in a colour coded way that shows when you were running and when you were walking - which is very satisfying.  I fit in a 3km trek in my local environs before my dog started to lose his enthusiasm - helped by the fact that I stepped on his gigantic paw when he ran in front of me in a curve.  But don't be too concerned - he seemed to make a rapid recovery the minute he got into the backyard and layer down in the cool of shade covered sandpit.

I have got over 10,000 steps today (7kms), but if my DH was home instead of being in NZ on business I would have been able to fit in more. My afternoon was hijacked by 3x swimming lesson for the kids.  With the Primary Swim Carnival next week the excitement/anxiety if high.

On the food front, I made a boo boo today.  I was running late and ran out of time to make myself breakfast, but didn't want to get caught out till 12 without having had breakfast ask did the other day. My 'healthy choice' bread had passed its used by date, so I found myself reaching for the kids 'Traditional Wholemeal', throwing a scrape of homous on it and a slice of super low fat cheese.  I only realised when I put it into my App later what a mistake that was.  Having blown the carbs early in the day it threw out my balanced food choices for the rest of the day.   Hear I am at the end of the day with 97% of my carbs but only 70% of my Protein and 60% of my fat.  I could have another hunk of meat, but I am not really hungry.

Tomorrow is another day.

Willpower is key

Before I started this this fitness kick, I was well  aware that self-control was the issue.  Afterall the problem is 70% food and only 30% exercise. I was angry that even though I knew this it did not make it any easier to exercise any - self control that is.

I read a great book called "We have met the enemy - self control in an Age of Excess" by Daniel Akst.  I enjoyed reading it, it was enlightening and yet I finished it and felt stronger for a little while, before I fell back into old ways.

On signing up to my program, I was angry that I had not been able to kick these few kilograms myself.  Now, I am supposed to have support around me, family friends, trainers.  Pressure that has been brought to bear by me telling everyone that I have set my goal.  But at the end of the day you only have yourself don't you?

That is what I have felt today.  I really had to use my will power to go swim laps.  It would be easier if the lanes were open right after school drop off, but they are not.  I had plenty of things I could have done instead of going but I didn't.  It meant I missed lunch and went from laps to helping my daughter's class cook pancakes for Shrove Tuesday.  My pancake partner was a qualified chef and he made some beautiful batter with the kids using Butter Milk and everything.  I helped the kids pour them into the pan.  I helped them flip them.  I put the their lemon and sugar or maple syrup on them and served them to the kids.  All without taking a bite - and there were plenty left over too.  That's self control.

Now I find that although I have reached all of my Macro Nutrient Targets for the day, I have stayed up too late and I am hungry and it is going to take a lot more self control not to eat anything else before bed.  A big drink of sparkling water and some vitamins [sigh]

Tomorrow is another day, a weigh in day in fact.  The day I see my PT for an hour, the day I see if my first weeks great result can be followed up by another successful week.  I think so.

But I stayed strong

Yesterday's post was somewhat prophetic on the sleep front.  I went to bed very tired and then I woke a few minutes before my husband's alarm went off at 4.45am (he was going to his swimming squad), so I listened to him get up, get dressed, make himself a coffee and head out the door.  Then I couldn't get back to sleep, with the day ahead's details running through my head. I was still awake at 6.15 when my little girl had to have her blanket put back on. But shortly after I must have falling back to sleep, only to have to get up and get the children ready for school at 7.  So wrecked, and impatiently getting my disorganised children ready for school, I turned into late 'shouty mum'.  And the magic lasted all day long :-(

I can however feel good about making it to the swim centre and doing 40 laps in the same time it took me to do 30 last week.  It was not quite the meditative experience as last week, as I was sharing the pool with some school groups.  They left just the one lane for us and the kids had the other 3.

Anyway the 'staying strong' relates to the thought that I had at around 5.30pm that a glass of wine may have helped my mood.  I was not actually tempted but just thought about it for the first time since starting this kick.  Anyway, as I cooked my super delicious dinner (see photo) and even more so when I finished eating it, the thought passed.

Tomorrow is another day, and with a bit of luck I will get a better nights sleep and tomorrow the children will all be angels.  Angels who will be able to find their school shoes and remember to go to T-Ball Try-Outs after school!

I'm thinking a long walk/run with my dog will be in order.  I need to take a photo at school and supervise a chess class, but besides that the day is mine between 9 and 2.30 at least :-)

Oh, and the neighbours insurance assessor came today and he is going to have the tree taken care of - yeah!  Then will come the drama of the fence replacment ... you can't wait to hear about it!

Getting back in the swim

Like most Aussie kids of my generation, I was taught to swim when I was in the first couple of years of school.  I never thought of myself as being particularly gifted.  My performance at subsequent swimming carnivals during my school years, was at best average and at worst pretty pathetic. My greatest swimming achievement is not drowning as a child despite having a backyard pool and a nasty big brother, swimming in huge surf, dirty dams and local rivers.

Not too long after leaving the school yard, medical practitioners started telling me that swimming was a good activity for me as it was perfect for my dodgy back (I blame genetics and horse riding).  To which I uniformly replied "I don't like swimming".  Simple.  Flash forward 20 or so years, after about a 12km walk with my girlfriends around the local environs, I became crippled by Plantar Fasciitis.  Long story short (if its not long enough already) I got treated, was given orthotics for my trainers and told to swim instead of walk.

So, I found that my Gym employed a fit young man who used to swim for South Africa at the highest levels and trained at the Australian Institute of Sport.  I signed up for three swimming lessons focused on freestyle and away I went!  And guess what?  I LOVE swimming now.  I find just being in the water relaxing.  I find doing laps meditative.  I love the effect that it has on my physique - when I do enough of it.  I still hate all the rigmarole with getting changed and showering and washing and drying my hair after.  But all in all I am a convert.

Having said that, it has been a while since I swam laps due to a minor operation on my shoulder at the end of last year combined with School Holidays and the pesky requirement to supervise my children while at a pool.  BUT today I went to the same swim centre that I have been going to for years with my kids, bought a pass that entitles me to 10 sessions in the pool and jumped in and swam 750m quite happily and I feel FANTASTIC about it.

What is the secret to my success you may ask (besides the aforementioned young South African man).  It is (training aids - which he and my chiropractor recommended).

And following on from yesterday's post, I did get around to ringing my insurer about the large Eucalyptus tree that is lying prone across my fence and yard and was told, among many other interesting tidbits, that if I claim for my destroyed 6 year old $200 trampoline that my premium will go up $110 per year ... fancy that!