Being Sidelined with An Injury. What CAN You Do?

Whether it's an aching back, surgery or a broken bone, chances are if you're physically active at all, you've also been sidelined by an injury.

I am sidelined right now with a brachial plexus injury.  It affects my right side: neck, upper back, and shoulder.  Thankfully, I am under the care of a great physical therapist/chiropractor.  He understands my desire to get back to my routine as quickly as possible.  And, he is using my own knowledge as a Certified Personal Trainer to help me move and heal.

So, if you ARE sidelined, what can YOU do?

Find Alternatives.  Change up your normal routine.  Can you swim or cycle -- both activities with little to no high impact?  Can you walk?  Try upper-body versus lower-body moves; using the half that is not injured.  I am changing up my routine by taking advantage of the new Beachbody on Demand and doing some low-impact workouts like:  Turbofire Stretch 40, P90X3 Dynamix, Tai Cheng, and some walking.  *Be sure to ask your doctor and your physical therapist what activities might still be appropriate.

Beachbody on Demand

Learn to Love REST.  When's the last time you really took a break?  If you are very physically active, this might be a real challenge.  I know it was for me, initially.  I am trying to view this is a time to heal, rest, and recharge.  An injury might feel like forced rest but is still time for the body -- and the mind -- to grow.

Learn to love rest.

Acknowledge Your Emotions.  I've been frustrated, mad, and upset.  And, that's okay.  It is perfectly normal to feel a huge range of emotions.  You have the right to them and also the right to acknowledge them.  This is a GREAT time to take advantage of some personal development -- I love podcasts! (especially Chalene Johnon's podcasts) -- it really helps to keep your mood uplifted and positive. 

Focus on Form.  When you are able to get back to activity, you will want to start by focusing on your form and muscle stability.  If you are used to weight-lifting, don't focus on "going heavy".  Focus on practicing GOOD FORM.  Poor form is oftentimes what led to injury in the first place. 

Set Small Goals.  What can you control?  You can ALWAYS control what you put into your mouth.  We all know that the biggest part of losing weight and staying in shape comes from your nutrition.  So, make a food plan and stick with it.  Have a laser focus on your food.  The 21 Day Fix eating plan has been instrumental to me staying on track with my health goals.  When it comes to working out -- take things slowly, setting small, attainable goals so you can still feel like you're accomplishing something. 

Focus on yourself and avoid comparisons to others. 

Practice gratitude.

Be the best version of YOU.

That's all we can do, every day.

XO
ALL THE BEST,

When Life Throws You a Curve - What Do You Do?

Sometimes blog posts are difficult for me to write.  Recipes and meal-plans come easy for me.  Sharing personal struggles ..... doesn't.

I'm dealing with a big "curve".  Right now, I am sidelined from working out with a bad strain of my trapezius and latissimus dorsi muscles (shoulder and upper/mid-back/side on my right side).  I am taking steroids (to reduce the inflammation) and pain-killers.  Daily activities -- and oftentimes any movement -- are difficult.  I will be starting 4 weeks of physical therapy. 

So there it is. 

No working out for me for now, until I figure out what I actually CAN do right now.

Besides the pain and limited mobility, dealing with an injury that derails your normal routine can be emotionally grueling.  My attitude hasn't been the best for the past 2 weeks.  I really needed something to "shake me out of it".

I got it.  I was listening to my CEO talk earlier this week, and I heard him talk about a few points.  And, I knew I had no choice but to turn my attitude around:

1. Staying positive
2. Knowing and working from your strengths
3. Enduring failures; no whining; work through them
4. Focusing on your priorities

There is always, always a silver lining to in a situation such as this. 

Want to hear how I plan to "stay sane" and NOT gain any weight?  Please keep reading:

• Social support:  The importance of social support for responding to stressful life events and for our overall health and wellness is not to be underestimated!  The friends in my fitness community have been so awesome and so supportive. Many people have reached out to tell me, “You’ll be fine. You can get through it.”  They have helped me to stay POSITIVE.
• Rest is important, too:  Remembering -- this is an opportunity to rest and give my body a break.  And, to properly heal.
• Focus on gratitude:  I still have my health.  Besides this injury, I am good condition.  I am strong, I wake up everyday loving what I do.  Being side-lined is short-term.
• Focus on nutrition:  Take the opportunity to REALLY dial in to my nutrition.  That will be my primary tool for staying on track while I heal.  This will be my priority.  With healthy recipes and weekly meal-planning; this IS my strength.

And, I WOULD LOVE YOUR SUPPORT!

 

 

I am starting a brand-new 6-day group, starting on June 1st.  Details are below!  Email me HERE to join us!

• The group will run from June 1-6th.
• Daily meal ideas and sample grocery list provided.
• Fun and friendship.  Bring a friend or family member.
• Participate from the comfort of your own home.
• Drop a few pounds, as Summer (shorts and tank tops) is upon us!
• $30 to participate or FREE if you are already drinking Shakeology.
• Win a fun prize, too!

I will be participating 100%, and this group will be co-run with one my fabulous friends.  It is sure to be a blast!  What do you have to lose - except for a few pounds or bloat?

Join us!

Thank you for reading.

XO
HAVE A GREAT DAY!