Sprained My Ankle

Nothing much else to say...

Landed on my ankle wrong yesterday in the last few minutes of class last night. After spending several minutes on the floor, I felt a bit better. Walked a few miles after class with my friends --- PROBABLY NOT THE SMARTEST THING TO DO. After that, my ankle started to hurt especially. Got home and notice my ankle was swollen. So, I iced it, elevated it, and took a couple of ibuprofen.

This morning...it looked better but still hurt. So, I went ahead to work...I knew I could keep it elevated and iced. But, it started to swell again. And, my co-worker stopped by...I told him I hoped it would go down by Sunday so I could hit the Trolley Run and the Zumba Party with Gina and Tonya (Zumba Super Stars) on Sunday. I would have to miss the corporate challenge mile walk tonight.

By the end of the conversation, I realized I better go to the doctor and make sure everything is copacetic. Thankfully, they were able to squeeze me in today. He poked and prodded. He believes I just have a sprain. He told me to ice, elevate, rest, and ibuprofen for a week. No teaching Zumba classes for a week. He said we could do a x-ray now or we could wait for a few days if no improvement. But, he didn't think there was anything indicated a break or fracture.

He went ahead and prescribed me a brace for Sunday's Zumba party...I spent a small fortune on the ticket and it would be a great opportunity to learn from some of the greatest Zumba instructors around. Sigh...I'm not sure if I should go....

I'm so thankful it's not too serious. I've never sprained anything before. But, started to freak out a bit when I thought about if it was something worse. 6 months of physical therapy, 3 months of acupuncture, 1 month of chiropractory, countless months of prayer and advil and icing, almost a year (not continuously) of flats (I love my heels - been wearing them since junior high), mri's/xrays/scans - for my knee. And of course, a few months of physical therapy for my shoulder. WHAT IF THIS MORE SERIOUS - I couldn't help but worry. But, then, I went to get fitted for my brace in a custom orthopedic and prosthetic shop. Looked around the room and there were alot of other folks in worse shape...

Hoping for a speedy recovery....Honestly, I'm a bit frustrated, I had hoped to hit (I've been dancing around 138 - plus or minus a pound for weeks) 136 or lower by May 9th..I will be headed back home to OKC for business travel and a day and half for pleasure. I want to look my best but also wanted to enjoy myself....Plus, about 2 weeks after that trip, I have another work event...I will see all my clients I work with remotely daily and all my counterparts...spread across the country. 

Well...somehow, this became a lengthy blog then expected :)

7 Day Streak!

I love my band! A few days this week, I walked a few extra miles/laps to make sure I hit my calorie burning/nike fuel goal....


I gushed about it to my guy friend who uses nike+ to track his runs. He told me to let him know what I think in a month...I can't imagining feeling any differently.....

The List

My list for a potential spouse used to comprise of: 1) Spiritual, 2) Hardworking, 3) Family Oriented, 4) Willing to Try New & Different Things, & 5) Active In The Community - among other things. But, lately, I realized that to that list I also value and want: 6) Physically Fit and 7) Health Conscious.

I don't just want a spouse who tolerates my healthy eating and working out. But, someone who supports and encourages it. Someone who challenges me to new levels. Maybe we could even work out together sometimes...Running a 5K together or going for a hike. I want my kids to embrace being active too. My father ran track in high school and college. He always kept us active - riding bikes in the park, running on the track, flying kites, camping, etc. I want my kids to be active and love it too. My brother, sister, and I all did basketball, cheerleadering, volleyball, or gymnastics. My parents were supportive of all these activities.

I want to be with someone who values the importance of eating right. Eating right enhances energy levels and life quality. Also, longevity -- I want a partner who will be around for the long haul. I want my children to understand the importance of eating healthily. I don't want them to grow up not knowing how to make good choices or struggling with junk food in the house. I'm thankful that my parents raised us with wheat bread, 2% milk, and veggies & fruits. I think they did a pretty good balance most of the time...We also ate pizza, Mcdonalds happy meals, and Braum's ice cream BUT not every once in a while. My brother had some serious life threatening food allergies (that he thankfully grew out of) and we spent plenty of time in health food stores getting some of his specialty food items. 


After workout class a few days ago, my friend and I were chatting. The chat turned to our love lifes. She mentioned that she is hoping to meet the one soon...(actually I am too). But, she said she realized how could she want someone to be fit and her not be too? I told her my list used to have just have nice looking on it. But, now, I want that healthy, strong, and active (too).  

I May Be In LOVE With My Nike Fuel+ Band

I know it's just been a few days...but I'm feeling some kinda way about it!!!!

I finally got my fuelband late Thursday night. I set it up for use for Friday...Setting a goal of 3,000 Nike Fuel Points (Nike's states -- 2,000 fuel points - average day, 3,000 - active day and 5,000 indicates a high-energy day).

Friday was a busy day at work and I spent most of the day working busily at my desk. But, as soon as work was over, I headed to a Zumbathon raising money for Marches for Dimes. It was a blast. Somewhere, in the midst of all the zumba-ing (2 hours worth), I hit my goal!

Saturday, I went and worked out at UHF. Grabbed some breakfast. Then headed to a Zumba class hosted by a locally owned Black firm....A few hundred ladies were in this max capacity free event! It was awesome! AGAIN - Somewhere, in the midst of all the zumba-ing (1 and 1/2 hour), I hit my goal! Later, I went to a kite festival with my sister & nephew - some walking, running, and struggling to get my kite to stay up in the air - I way surpassed my goal.

Sunday, was a very busy day of cleaning, grocery shopping, laundry, babysitting the nephew, & more cleaning. Although I wasn't expecting to, I made goal again today...When you meet your milestone, there are cute animations with the cartoon character celebrating your achievement. My 6 year old nephew loved that just as much if not more than I did. (He also loved watching the points rack up.) The animations are fun to watch and give a sense of accomplishment.

The Nike+ Fuel Band doesn't track sleeping patterns or calories eaten. You can however track your trends through the day, weeks, months, and years. You can also compare to what others are accomplishing...You can see just how many calories are burnt - as well as steps taken. I varied from 1,115 to 1,480 calories burned all day. Workouts varied from 200 calories to 700 or so...

I'm LOVING it. It''ll be cool to actually track just how much activity I am expending everyday - not just guestimating. It's motivating! I feel a greater urge to hit my goal, and, in some cases, beat it! Friday night I worked really hard to hit the goal...It's creates a sense of (greater) accountability. Posting regularly means regular workouts. I'm gonna keep the 3,000 points goal for at least one week. I may need to bump it up some.

Weight Loss Buddies

I am enjoying having some weight loss buddies join me at UHF! I convinced a few friends to try it out this session...

When I decided to get more healthy and active a few years ago, I got to moving - by myself. I would walk or walk/run in mornings. I enjoyed the alone time - alone with my thoughts. I tried a few new classes. Sometimes times I invited friends to join me but didn't wait to experience them if they couldn't join me. I worked with a personal trainer too for several sessions. She had a discounted package for a small group of people but I preferred to work one on one with her. 

Months after I got to goal (more or less), my trainer - who by then had become a friend - invited me to join her to 24 Lift class. I loved it! Afterwards, we walked on the treadmill or stair machine or bikes for about an hour. Soon, we were regularly meeting up for a some type of class and a cardio session afterwards. We would catch up on the latest, talk about our days, or even talk about our health/fitness goals...It was great! 

I learned just how wonderful a workout buddy can be! What work well is that we were compatible - in terms of interests, endurance/ability, and focus. Months later our schedules changed and we weren't able to work out anymore.  :( Working out solo again wasn't as much fun....

Anywhoo, yesterday, my girls and I finished a killer session at UHF! Suicides, lunges, more suicides, more lunges. And, then three rounds of sparing with a partner - deadman lifts w/ a kettlebell - and set of planks/mountain climbers/hip raises/knee strikes. 

After, we were done...I invited them to join me for a walk (a few times a week I power walk or walk/run after class). We had a great time...laughing, sharing, goal planning, etc...and finished 2 miles while we were at it.

Looking forward to the walks to come!!!!

Dear Self...

Now that we are back to a healthy, happy weight; an optimized workout routine - cardio and strength - varied and challenging most days of the week; better balanced healthy eating....

Please remember:

1) Losing Weight Takes Time & Effort -- So, Reduce Small Gains To Minimize Time & Effort

You first read about this in Refuse to Regain and Thin for Life. Weight gain is a part of life. A new job, a vacation, a series of wedding celebrations, an injury, and a myriad of other options can cause a change in your schedule for working out or you plans for healthy eating. You learned not to let the 5 pounds become 10 become 15 and then 20. Things can quickly get out of hand.

You've limited that to no more than 5 to 10 pounds last year. But, even 5 pounds takes works.10 pounds all the more. You refuse to do anything extreme...so losing 10 pounds in 7 days is not an option for you. 10 pounds at a half a pound to two pounds a week takes 5 weeks to 5 months.

Reduce the gains...Stick close to your happy, healthy weight range - 135 to 137.

2) You feel better. strong. proud. beautiful. fit. healthy. confident. unstoppable.

Speaking of your healthy, happy weight- 135 to 137. You feel good at this weight. Really good. Please don't forget. You like your how clothes fit and you have plenty of options in your closet. You have an extra pep in your step.

You like how far you can run, how fast you can do it, how high you jump. You love teaching Zumba. You find new ways to challenge yourself physically with different workouts and you love how that feels. Keep pushing yourself to stay at this weight, activity level, and endurance level - if not, better.

You feel better. strong. proud. beautiful. fit. healthy. confident. unstoppable.

3) Keep your spirit healthy. Keep your mind healthy. Keep your body healthy.

  No need to elaborate.

4) It All Comes Together

Somewhere around week 14 of the renewed focused of the latest leg of this healthy journey, you looked in the mirror and saw results you were pleased with. You had expected them around week 6. You had a similar experience when you first started this thing years ago.

The sweat, the time, the devotion - it pays off.  It all comes together. Eating healthily - fruits, veggies,  whole grains, and dairy - it becomes second nature. Working out - lifting weights and various cardio routines - you just keep getting stronger and better. You just have to take some time & sweat a little each day. Day after day turns into week after week. Weeks to months. Month after month turns to year after year. It pays off.

So, each day do something that gets you all the bit further down this health and fitness road.

If you find yourself, losing motivation - forgetting your focus - out of balance, read this note and remember....

Sporty Afros

http://sportyafros.com/

I stumbled upon this blog several weeks ago written by Alexandria and Whitney and just love it! The blog is about all things health! Specifically, they discuss fitness and hair care for black women.

I've been 'natural' for about 9 months now. Not necessarily on purpose, but, nevertheless I am. I'm wearing my hair straightened. Although, I had contemplated going natural before I stumbled into it - at this time in my life I'm not really interested in taking the plunge. I was going to get a perm last week...as I finally got to a point where I felt like it was getting too much to manage when I realized that I'm just 3 months from it being a year. (I mean that's an accomplishment in and of its self, right ?) So, I'm gonna try to rock this thing for a year.

I'm now at a point where I am almost starting to think twice about certain workouts. I've never really worried about that before. I just got for it in my workouts...A healthy body will lead to happy healthy hair..I am convinced of it. You just have to figure out what works best for you (as far as the intensity and frequency of your workout AND the routine and products for your hair). I've certainly had some not so great hair days...But, I've had more days where I do like my hair (and my body too for that matter).

I wish hair didn't have to be an obstacle for so many black woman - especially in terms of fitness. I love that Whitney and Alexandria are working at creating solutions to help.