Grocery Haul

One of the things I keep hearing is how hard nutrition seems to everyone. The 'fitness' industry has led you to believe there are bad foods and good foods and super foods. There are expensive shakes and oils and exotic produce that you 'must' eat in order to achieve your dreams. Fats make you fat. Or is it carbs? And this is why people give up...

I decided to take anyone who is interested through a typical shopping trip for me. Let me note that I already had hit up a sale on seafood a couple weeks ago so my freezer is loaded with salmon, tilapia, and tuna. I also already had a large lot of locally sourced ground beef in my freezer. So this grocery trip is light on meat but otherwise fairly typical. So let's take a look at what I brought home.

General grocery store tips:
The outside of the store is where you want to purchase the bulk of your food. The meat/seafood counter and coolers, the dairy/egg section, and produce. Generally most things that come in a box or a can are not the best choices. The exception to this is generally coffee, oatmeal, healthy fats like coconut oil, or tuna and salmon (in cans or packets). Frozen fruits and veggies are fine.

Produce:
I typically buy about equal parts of fresh produce and frozen. I'd rather not have to make trips to the store every 2-3 days for fresh fruits and veggies. This trip I picked up blueberries (I had a coupon), grapes, avocado, almonds, spinach, frozen broccoli (I also used a coupon for this), and frozen cauliflower (buffalo flavored for something different). I usually wouldn't buy grapes but I had a coupon for them and my daughter loves them. She will also help me eat the spinach!

Proteins:

As I stated above, I have a pretty large freezer stash of meat and fish currently. So I only picked up a few things. Two packages of chicken breasts (they were buy one, get one free), two packages of turkey bacon, two cartons of eggs (I use these for cooking and baking and egg whites. I have local farm eggs for eating.), peanut butter, and tuna packets (because I had coupons and they are super convenient). 

Dairy and Snacks:

I purchased my usual Silk unsweetened vanilla almond milk (coupon) and Arctic Zero faux ice cream (because it can satisfy a craving without blowing my diet). I had coupons for the creamer, oatmeal, Greek yogurt, and cheese (the two smaller cheese packages are chevre, or goat cheese). I also bought coffee, chipotle mustard (I need flavor in my life!), and sugar-free Jell-o (because I can also snack on this when I want sweets and not blow my entire day of eating). The real ice cream I had a great coupon for, so I went ahead and got it, but I will try to stick to a spoonful or two at a time. And finally, Quest bars! These are my go-to snack for taking to the gym or work or in the car. Any time I can't have a real meal I pack a Quest bar (my favorite flavor is the s'more!).

This grocery haul was around $125 after coupons (and that includes some household items I didn't picture). It should last me two weeks or more in combination with what I already have. I'll stop at the store for fresh produce again over the weekend and that should be all of my shopping until next payday (two weeks). I hope this is helpful for anyone struggling with navigating the grocery store!

So how does this become a meal? Well, my 'dinner' (or last meal) today was two eggs (local ones, not the ones I purchased), six slices of turkey bacon, half of an avocado, and an ounce of tomato basil chevre. For a little over 600 calories I topped off with protein and healthy fats. (I didn't hit the gym today so I ate lower carbs.) I prepared burgers with the ground beef I already had and paired them with the buffalo cauliflower for the next several days. I cooked one package of chicken breasts in the pressure cooker with a honey teriyaki marinade and froze the other. The chicken was paired with frozen California blend veggies. Dinners will likely consist of fish from my freezer stash and fresh produce. Breakfast will be something similar to my dinner today or oats and berries. And snacks may be tuna packets, Quest bars, or almonds. 

Thank you for following along. If there is anything you want to know about food shopping, nutrition, or meal planning drop me a comment below! 

Week 1 Results

I apologize for this being a day late. I was unexpectedly scheduled for ten hour shifts this week. But on to the good stuff!

My first week of cutting and increasing my workouts has yielded good results. I ate a little more than I had planned with 14,037 calories for the week (2,005/day). However, my workouts were very intense (more on that in a second) and I still lost 2.4 pounds (154.8 pounds). Likely a good  portion of this initial loss was water weight from cutting out processed carbs and junk food. Only another week will tell!

 154.8 pounds

Building a nice V-taper

I've been focusing on more power lifting-style strength workouts with accessory lifts that will build up my physique. This means lower reps with heavy weight for my main lifts (squat, deadlift, bench press, overhead press) and lower weight and higher reps for my accessory lifts. I did a quick shoulder session plus 15 minutes of cardio on Tuesday. I believe it consisted of overhead press, front barbell raise, dumbbell lateral raise, front plate raise, and upright barbell rows. I was in a rush and did not write down what I actually did.

Wednesday I benched with a friend of mine. He is competing in a power lifting competition in May and has agreed to help me train for strength and size. Our workout was:

Warmup: Walk on treadmill 10 minutes

Bench Press:

8 x Bar (45 pounds)

5 x 5 @ 75, 95, 95, 105, 100 pounds

Incline dumbbell press:

10 x 10 with 20 pound dumbbells

Shrugs:

5 x 7 @ 135, 135, 135, 155, 155

Dips:

5 x 15 (I used 60 lbs on the assisted dip machine)

Friday I met my friend again for deadlifts and posterior chain (back) training. My workout was as follows:

Deadlifts:

8 x 135 pounds, 8 x 185 pounds

3 x 225 pounds

4 sets of 2 x 225 pounds

5 x 185 pounds

5 sets of 3 at 185 pounds

Deficit Deadlifts (standing on a 45 lb plate):

5 x 7 @ 135, 185, 185, 185, 185

Hamstring Curls:

4 sets of 10 @ 45 pounds

10 x 60 pounds

Barbell Rows:

4 sets of 10 x 95 pounds

On Saturday I went hiking in Ohiopyle with my boyfriend and his dog. We spent about an hour and a half doing a 4 mile hike out to see waterfalls and then back to the car. And on Sunday we went to see the Pirates vs. Cardinals season opener. There may have been some beers involved but I kept it to a minimum and we brought our own food to the tailgate and ate again at home after the game. It wasn't as hard as I thought it would be and we saved money too!

Ohiopyle hiking selfie

Some examples of my nutrition this week would be tuna, Greek yogurt, and lots of veggies. I also ate a good bit of salmon, beef, and chicken as well as sweet potato. I felt like this whole week was really hectic and didn't allow for much meal prep so I kept it simple and quick most days.

 Mediterranean Style Tuna (from a packet), California blend veggies, and Greek yogurt

Salmon (marinated in soy sauce and ginger) with wilted spinach and strawberries

For week 2 I plan to drop my calories just a little lower (maybe 1,900 per day average) and continue to workout 4-5 days per week. I'd like to add in more cardio but that will depend on how I feel and my work schedule. I always start my workouts with 10-15 minutes of cardio but I would prefer to get a solid 20-30 minutes at least 3 times per week for health and the extra calorie burn. 

And that concludes week one of my return to fitness! Please comment and share if you are following along! 

Calories In Vs. Calories Out? Not so fast!

December is here and, if you're anything like me, you've been thinking (or trying to avoid it) about all the goals you didn't meet and what you want to do better in the new year. I've talked about the problems with New Year's resolutions before and I've made the same mistakes as everyone else. So for 2016 I have been doing my homework and making a plan.

What kind of plan? Well, I kind of want to compete again if the stars align. I wasn't lean or built enough in May. My placings were disappointing and I felt overall miserable about the whole experience. Since then I have dropped the coaches I was working with and started putting in the time and effort to learn enough to be my own coach. Obviously, being a certified personal trainer, I can put together an exercise plan but I knew I had to go deeper. I need to understand how my diet, my lifting, my cardio, and even my sleep patterns affect everything down to a hormonal and cellular level.

I read every study I could get my hands on. I talked to competitors I admired and those that I didn't want to emulate. I took their advice back to the books and tried to figure out the why behind how it worked (or didn't). After learning so much (and still having so much more to go) I decided to share some of what I've found to help my fellow athletes and those who just want to look or feel better in the new year. If you're ready to throw out everything you've ever believed about losing weight then keep reading.

Every diet (I hate that word) starts with counting calories. As long as you eat less than you burn you'll lose weight, right? WRONG! Studies show that people who restrict their energy (calorie) intake long term will basically adjust to the new 'normal'. Hormones like leptin, insulin, testosterone, and T3 (a thyroid hormone) will all decrease. The 'bad' hormones, ghrelin and cortisol, which encourage fat storage, will increase. Over time you have to eat less and less to continue losing weight until your body is in a chronic state of starvation and you can no longer maintain your 'diet'. You will inevitably overeat at some point and gain weight quickly because your metabolism is in the toilet.

This is where calorie cycling and refeeding come into play. Periodic refeeding (having that cheat meal or dessert) can increase the hormones that encourage fat loss temporarily. Taking this a step further, refeeds should happen on a day that you lift weights. Why? Because then your body uses those extra calories to preserve muscle (or even build a little bit more) instead of storing them as fat. Keeping your caloric intake on rest days lower than on training days will further balance out the refeeds and keep fat loss steady.

This still doesn't mean you can starve yourself the rest of the time. A weekly loss of no more than 0.7% of your weight is ideal. So, at 140 pounds, this would be 1 pound a week. As you get smaller, the amount you can safely lose without sacrificing lean mass (muscle) will also shrink. This is why a long, slow 'cut' is much better than a crash diet. I made this mistake (well, my coaches did) during my competition prep. I lost 12.5 pounds in 25 days going into my show and I was tired, weak, and mean. It took months for me to regain the strength I lost and find my motivation again. And I still didn't look as good as the other girls on that stage. So, overall, I gained nothing from the deprivation and misery.

Any bodybuilder or powerlifter will tell you that decreasing your weight will also decrease your performance. One way to fight back against this is to consume most of your carbs each day around your workout. Carbohydrates are turned into glycogen and used for energy during exercise. When your carbs run out so does your motivation, strength, and performance. Make sure your body is supplied with enough energy to get through each workout and don't do cardio before weights. Studies have shown that cardio, especially HIIT (high intensity interval training), will leave your muscles too fatigued for resistance training. 

The summary of all of my research basically comes down to what you likely already knew. Losing fat is a long, slow process. Eat enough, but not too much, and exercise often. If you were looking for the shortcut to your dream body I'm sorry to tell you that there is no legal method that will get you there any faster than good old-fashioned hard work and commitment. So get to planning ahead for your 2016 goals and, by 2017, you'll probably be shopping for a new wardrobe.

A Small Reveal

I alluded to a complete change of lifestyle in my last post. It drew a lot of interest and some questions so I contemplated doing a 'halfway' reveal. That would be next weekend but I still am not sure I'm ready to open myself up for input, criticism, or commentary from the general public yet. Sean and a couple of my closest friends have seen and supported me through the last 5 weeks. It's not always easy to be patient and trust the process. I want instant results just like everybody else. So instead of completely unveiling my new plan and body I thought I'd share the overview and a sneak peek instead.

The easiest way to explain what I've been doing is to say it's a balance between exercise, nutrition, and supplements. I'm hitting the gym 11 times per week. I run 5 days per week and lift 6 days. I combine easy runs and speed work and I hit every body part with weights at least once per week. I eat 'clean' 98% of the time. That's no joke! I eat 6 times per day, 7 days a week. One of those meals on Sunday gets to be a 'cheat' meal where I go out to eat with friends or family and splurge on a burger or a milkshake. And every day I follow a routine of supporting my nutrition and workouts with a careful selection of supplements.

Today's cheat meal at Rockhoppers

(Split with my mom!)

The results of this complete change have been astounding. I'm still waiting on an appointment to get my body fat percentage checked so I don't know where I started or where I am now (yet). But I have seen huge changes and my clothes fit differently than ever before.  My performances are improving on both runs and weights. And my energy is through the roof.

And here's the proof:

Completed 5k on the treadmill, the day after leg day and after going out dancing last night, in 24 minutes. My previous best was 24:27 and that was back in 2012. After only 5 weeks I have already met one of my 2015 goals (set a new 5k PR!).

AND

I'm stronger and happier with my body than ever before. Every week I go heavier, go harder, find another way to tweak my nutrition. And while I can't wait to share the full transformation with everyone, right now I am enjoying the journey and focusing on learning and growing on my own. 

Are you ready for 2015? Have you set your goals and outlined the steps to reach them yet?

How To Get Fit

I haven't posted in awhile. And, yes, it's partially due to my work schedule being crazy again. But it's mostly because I've been keeping a secret. I decided to completely overhaul my workouts, nutrition, and lifestyle to get into the best possible shape. Normally I would have posted progress pictures, weight and measurement updates, and generally over-informed the world. This time, however, I wanted to trust myself and trust the process. Put my own knowledge to use and follow through without input or criticism from outsiders. I'm still not ready to share my transformation but I do want to share what I'm learning.

In the last several weeks I've talked to quite a few women who are upset that they aren't losing weight. They are 'dieting' and exercising and counting every bite they put in their mouth but the scale isn't budging. They're hungry, cranky, and exhausted. And they all have one thing in common. They aren't eating enough!

Your body needs a certain amount of calories just to exist every day. Your brain, your heart, breathing, swallowing, and just being alive all take energy. This amount is otherwise known as your Base Metabolic Rate (BMR) and calculating this is the basis for changing your eating. I like to use a simple online calculator like the one at My Fitness Pal.

This number forms the basis for your nutrition. Then you need to eat enough to support walking, working, and exercising. This is your Total Daily Energy Expenditure (TDEE). A calculator like the one at IIFYM can calculate out your TDEE and it also takes it one step further by suggesting your calorie intake depending on your goals. A little below TDEE for weight loss, a little above for gaining muscle. Then you can even break it down further into macronutrient ratios but I'll save that for another post.

For now, just take a look at your calorie intake and adjust it to meet your actual needs! You'll look better, feel better, and see results faster!

Progress, Not Perfection

I've made some really good changes over the last couple weeks. I'll just admit it now. I picked up A LOT of bad habits again while I was 'off'. I started smoking again. I was having a few beers way too often. I obviously wasn't exercising. And I was eating everything that a dietician would kill me for.

Now, well, I haven't had a cigarette in a week. I haven't had a drink in even longer. And I've been eating about 80% clean. I am more than pleased with the changes I've managed to implement and stick with in a very short time. 

Did I have an ice cream cone on one of our bike rides? Yes.

Did I eat a burger and fries at the OTB Cafe? Yes.

But I also had chicken breasts, turkey meatloaf, broccoli, almonds, berries, baby carrots, and greek yogurt. I carefully planned breakfasts, lunches, and dinners. I walked by the donuts in the break room and the cake in the kitchen and the candy on the desks. I had tilapia and greens while my family was eating spaghetti or Chinese. And I felt good about my choices.

And then, I picked up one of these:

I bought a case of 'real sugar' Pepsi out of curiosity before I got back on track with my diet. I made the decision that I would finish the last two or three rather than throw them away. I was eating my dinner of tilapia and greens and I opened a Pepsi. My own mother said something along the lines of, "Why bother eating healthy if you're going to drink that?" I explained that I wasn't planning to buy anymore soda but I wanted to finish what I had purchased and one wouldn't kill me.

Not ten minutes later I was in my room FaceTime-ing with a friend. At some point during the conversation I lift my can and immediately I get, "Are you drinking POP?!" I give my speech on just finishing what I bought and yada-yada. And still there was more grief to be had over my beverage choice. Meanwhile, he was drinking pop too!

When did eating healthy become eating perfectly? When did getting fit become a one way road? I honestly don't understand the mentality of perfection that pervades everything today. We have to be perfect moms, wives, employees, athletes, chefs, and supermodels. There's no room to be HUMAN. 

I'm perfectly fine with never having the body of a fitness model if I can still have a piece of cheesecake on date night. I'm honestly okay with washing down my boiled chicken breast and sweet potato with Pepsi. No one would think twice if I was at a burger joint chasing a double quarter pounder with cheese and a large fry with a giant soda. If rewarding myself with an ice cream cone at the end of a 20 mile bike ride gets me out the door and moving then it can't be all that bad right?

I see it said time and time again but it's beyond time we all take it to heart. PROGRESS, NOT PERFECTION. Do better than yesterday. Make small changes that you can stick with. And don't be afraid to make a mistake or reward yourself every once in awhile. After all we are only human... and I fully intend to enjoy as much of my short time on earth as possible.  

LiveFit Trainer: FAIL WEEK!

This past week was a complete failure. I only got in two workouts, a back day and a leg day. My diet was awful and my motivation was MIA. Paul and I both had minor but irritating colds. Paul's son had a much worse version of our illness. My oldest had it too and then my youngest started throwing up. To top it off things at work were hectic which left me feeling mentally drained at the end of each day. I ended up gaining back a pound or so and I just feel fluffy and unfit. In the end it's all just excuses but those added up to a lost week.

Sick baby fall asleep in her breakfast

So now it's time to get back on track. I'm starting week 5 over again and getting my diet back on track. Paul and I are also racing running a 5k on Saturday so I have more reason to stick to eating healthy, hydrating, and getting back to my workouts. We won't be racing hard but it should be enjoyable to stick together and run for fun for once. If you have been around for awhile then you probably remember the mine race that I have done the past several years. I really wish I had a GoPro so I could show you all the full experience of running a 5k underground!

One of only two workouts last week

 

Here's to second chances and the ability to turn around a bad day or week. As the saying goes, it's not about perfection. It's about progress!

FitBit

First things first, I guess I need to introduce someone. Friends meet Paul, the new guy in my life. He's a runner and he lifts. Yeah, he's awesome!

Ready for a run

 

Anyway, Paul bought us awesome little gadgets, called FitBit Flex, for Christmas. We're still playing around with them and figuring out what they can do but so far it's been neat comparing our goals with our actual daily activity and calorie burn. We are connected through the app on our iPhone and we can cheer each other on or taunt each other (which may be even more motivating right?).

 

The Fitbit Flex is a wearable tracker that monitors your activity, diet, and sleep patterns. It's surprisingly simple, easy to use, and comfortable. The device includes a large and small wristband which hold the tracker, a wireless sync dongle for your laptop or other device, a charging cable, and the free app for iPhone or Android.

 

 

Fitbit wristband with Flex tracker

 

After three days of wear I've found that the wristband is as comfortable as the rest of my bracelets. It was a little hard to snap into place the first few times but it's either loosened up or I've gotten the hang of it. The Fitbit can be worn in the shower or rain so it doesn't have to be removed often. And with an estimated battery life of 5 days there's no reason to take it off most days.

 

The Flex can be synced to your smart phone via Bluetooth so you can check your stats and progress as often as you want without a cord. And tapping twice on the wristband gives a readout of your progress via five lights. Each light represents 20% of the goal you set (steps, distance, calories burned, etc) and when you reach 100% of goal the lights flash and the band vibrates. It's never been easier to check your progress in seconds.

 

60% of the way to my goal

 

Other features include sleep monitoring and nutrition/calorie tracking. Tap the device rapidly and it begins sleep mode. In the morning tap it rapidly again and it will send the information on how often you were restless through the night to your app. The Fitbit can even be set for silent alarms so it will vibrate at a predetermined time. It can also sync with other apps like Run Keeper and My Fitness Pal. Along with the ability to join groups and connect with other Fitbit wearers, the app will award you badges for new milestones to keep your motivation high. Fitness trends are displayed via graphs and charts and additional band colors are available on the Fitbit site to blend in with your fashion choices.

 

Overall, I would say this is a great device for motivating yourself and friends for a small price tag. It's addictive for checking progress and motivating yourself to get all five lights. And the app is easy to use and update. It's light, flat, and comfortable plus it doesn't stand out on your wrist. There's not much more that I could ask for in such a small tracker!

 

Oh, and yes, I do have the best boyfriend on earth!

 

 

Have you tried any of the trackers on the market? Do you use one? What are your thoughts on the usefulness of these devices?

 

 

 

 

Kona Kase Review

How many times have you seen a new granola bar, energy gel, healthy snack, or recovery drink on the market and wanted to try it? Have you ever looked at a product online and clicked away without buying for fear of ending up with another case of something you hate? Do you wish you could try samples of everything until you find out what works for you?

I know I sure do. I have a pantry shelf full of protein bars, whey powder, granolas, energy gels, and other supplements and snacks meant to improve my performance and fill in the gaps in my nutrition. The problem is that I never know if something will work for me until I try it... and then I'm stuck with the leftovers if it doesn't. Until now!

Kona Kase offered to send me a sample Kase and I jumped at the chance. What is a kase? Well, it's a financial and nutritional miracle in box delivered once a month.

 

For just $15 a month one of these boxes will show up on your doorstep every month. Inside you will find a smorgasbord of healthy samples. This month I received a KIND bar, a bag of Half Pops popcorn, Mama Chia chia squeeze pack, 18 Rabbits granola bar, a Clif Shot energy gel, a One Bar fruit bar, a Dr. Will bar, and an Osmo active hydration mix packet. Also inside were a card with a motivational quote (wouldn't that be perfect when you're having trouble getting out the door) and a grading card so you can keep track of what you like or dislike from each kase.

 

In the future, Kona Kase will be offering the ability to purchase the products you love right from their website. The best part is they offer multi-month programs and the ability to cancel your subscription at any time without penalty. You can also earn rewards by referring friends using your own personalized link.

 

So, if you're ready to sample 'til your heart's content, then sign up risk-free and give them a follow on Facebook and Twitter. You'll save a bundle, get to try out the hottest products, and perfect your nutrition in one handy little package!

 

 

 

 

 

Disclaimer: I was provided a free sample by Kona Kase for review. As always, all thoughts and opinions are my own.

The Weight of the World

I've been thinking a lot about my diet (as in my nutritional intake, not some fad plan) and I know it hasn't been up to par. However, our scale went bonkers a month or two ago so I haven't been paying too much attention to anything but the fact that I can still get my jeans on.

EatSmart Products offered to send me one of their Precision Digital scales for review so I happily accepted. These scales feature 'step on' technology which basically means they zero/calibrate themselves and don't get all wacky like my old scale did. I can't do a full review yet as I just got mine today but I like it already. It's a stylish glass and metal construction with a back lit screen that makes it easy to read. And it measures down to a tenth of a pound which makes it a great tool for a numbers geek.

The only thing I was unhappy with was the number I saw when I stepped on it. It's hard to believe that I, or anyone, can run an average of 40+ miles per week and still gain weight but I'm proving it's possible. My next steps are to track my diet for a week or ten days and then consult a nutritionist or dietitian. I need a PLAN. I also need to make an appointment for a check up and make sure my body is working the way it should. I haven't had a doctor's visit in several years and it's about time I take care of myself outside of the gym too.

So here's to baby steps and making a plan to reach your dreams. What are your goals for this spring? And what are you going to do to get there?

Focus on Recovery

One thing I'm finding with increasing my mileage is a need to focus on diet and recovery like never before. Every day there's something sore and DOMS is my constant companion. I've been asked if I'm pushing myself to injury. The answer is.... I don't think so. It's more just that my body is adjusting and being pushed beyond the limits I gave it. I felt a lot like this the day after running when I started with the Couch to 5k program in 2008. Now I'm running 5-6 days a week so I feel it every day.

So how do I continue to increase my mileage while running quality sessions a couple times a week? The answer is multifaceted and complex. It's been a mix of hydrating properly, eating a cleaner balanced diet, sleeping more, and seeing professionals for help on the things I can't do myself.

On the hydration and diet note, I'm not an expert. I know what I've learned in school and what I've picked up from many, many books, articles, and studies. What I've found works for me is not counting calories but focusing on eating healthy, natural foods. Lots of salads with some protein on top (diced ham, chicken, or seafood), whole fruits and veggies, and simple recipes without lots of added butters or oils. I've been going through my pinned recipes on Pinterest looking for ones that I can make in a short time with common and simple ingredients. Roasted sweet potatoes, oatmeal berry bake, paleo oatmeal cookies, etc. And then I drink water with every meal and snack but only to thirst. I don't force it. So far, so good. I feel like I'm losing fat and getting more toned but I'm not willing to weigh myself and check. I'll let my performance on my runs dictate whether I've 'improved' or not.

As for sleep, I am a glutton. I would sleep 10+ hours every night if I could. What I've been doing is going to bed as soon as the kids are asleep (not just in bed but actually asleep) which usually equates to 9 or 9:30PM. I don't necessarily fall asleep right away but I get off my feet and relax with a book or magazine until I'm ready to sleep. I also set my alarm for the last minute possible. I'd rather be rushed in the morning than miss another 15 or 20 minutes of sleep. I just need that extra rest lately. I've even taken naps once or twice in the last couple months and I never nap.

I want to be able to sleep any where, any time like my kids!

But the biggest changes in my routine have come from massage, chiropractic adjustments, and Graston treatments. Everyone is familiar with massage even if they've never had one. I had never had a professional massage but I figured it was worth a shot because stretching and foam rolling weren't giving me the results I wanted and needed. My first massage was fairly gentle and the second one was deeper. I honestly didn't mind either way. The first one was more relaxing but the second one really helped with the muscle pain and soreness. I imagine I will request different things from now on as I feel the need arise.

The chiropractor may or may not be familiar to most athletes. Adjusting your spine to create better health can sound a little folksy but it's worked for me. I've been going on and off since my sophomore year of high school when I was diagnosed with rotational scoliosis (not only is my spine curved, it is also twisted). At first I went a few times a week but, as time elapsed and I began to strengthen the muscles, I found I needed fewer adjustments. Once I started running I needed adjustments more often to ward off injury from an uneven gait. Over time I've whittled the number of appointments back down but with heavier training I'm going more often again to be safe.

Graston tools

The Graston technique is the newest weapon in my arsenal against injury. My left knee has been tight since the Marshall University Marathon. It wasn't getting worse and it wasn't getting better. Getting adjusted and a massage helped but it was still there so another runner suggested Graston. I made my first appointment two weeks ago not really knowing what to expect. 

The Graston technique uses the tools above to break up scar tissue and the like in the soft tissues. This promotes blood flow and flexibility and healing. Some people told me it was really painful and some told me it was only mildly irritating. The doctor told me that it seemed to be related to the amount of scar tissue in the area being worked on. So I went ahead and let him try it on my calves and IT bands. Wouldn't you know that the areas that haven't bothered me it actually tickled? I giggled and had to try not to accidentally kick the doctor. I'm sure he thought I was an idiot!

But then he hit the top of my calf muscle near the back of my knee and I almost jumped off the table. The pain was unexpected after the ticklish sensations of the other areas but once I got ahold of myself it only took some deep breathing to make it bearable. The doctor said he could really feel the scar tissue in that area and he grabbed another tool to go a little deeper. It was pretty intense! But at the end of the hour I only felt sore as if I had done a hard work out. Nothing I haven't been walking around with for the last few weeks anyway.

Post-Graston bruises

That night I walked instead of ran to promote blood flow without further damage. There were some rounded bruises in the worst areas but nothing too bad or painful (thankfully it's winter so I can wear long pants!). I ran the next day and my knee was about 75% better. After the second visit I'd say it's 85% better. I have one area of tenderness left and I'm hoping the third visit will (almost) cure it. Based on feeling better and improving on my runs, I would definitely recommend Graston for anyone dealing with soft tissue/muscle pain. 

And that's what I've been up to outside of running! 

What do you do to aid recovery? Have you tried massage, chiropractic, or Graston?