Day One Turbulance Training Contest: One Pack Ab: Day 183

Evolution Three – week One

Monday, August 31, 2009

Hello Folks,



Strange as it may sound, today begins my journey toward six pack abs. If you read my post - Does Buddha Really Have A Belly? – Then you know this will be quite a feat for me.



This morning I kicked off my new Evolution with Craig Ballantyne’s workout called bodyweight 250. I think I am going to have to amp it up a bit next time...the only thing that was really hard for me to do were the push-ups and pull-ups.



Click here if you want to know how many pull-ups I can do and what I do to compensate for my inability to do many pull-ups or push-ups.



Here is the turbulence training video workout that I used for today...







I also became a member of Bodybuilding.com. I am planning on using that site to keep track of my statistics. They have a section called bodyspace for anyone who wants to record their fitness progress. I especially like to get ideas from other body builders.



Time to get some rest....apparently sleeping is really good for weight loss....go figure...is that why Gandhi is so skinny? Oh, that’s right, he fasted a lot and walked a lot....and made his own clothing....I was thinking he meditated a lot, which could be considered, for some folks, sleeping!

Exercise: bike 30 minutes, turbulance training, ankle stretches (it never ends)


Menu: Protein and veggies



Until next time…


Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Strength does not come from physical capacity. It comes from an indomitable will. ~Gandhi

Turbulance Training Contest Starts Tomorrow: Day 182

Evolution Two – week Fourteen




Sunday, August 30, 2009







Hello Folks,



I decided to kick off the new month – September that is – by entering a contest put on by Craig Ballantyne. He is a highly qualified fitness expert who has not only published many e-books, but also written articles for magazines and started several web sites. He also puts out exercise videos like crazy.



I am particularly happy with his bodyweight ideas for exercise. I like being able to take my workout anywhere I go. In fact, when I was on vacation I adopted many of his ideas for my workout.



What I like also about his workouts is that they are so ridiculously hard you know you are getting a good workout! I am always sweating and breathing heavy while doing his exercises...even with six months interval training behind my belt....and there is no end to the variations of exercises.



Push-ups and pull-ups are still really challenging for me, so I know I am benefitting from bodyweight training; and forget those spider push-ups Craig demonstrates—I am not there yet! I have found my own way to compensate for my inability to do more than 2 pull-ups or 25 push-ups.



I do what I call JUMP PULL-UPS or ASSISTED PULL-UPS







JUMP PULLUPS



I basically do a squat (while holding the pull-up bar), then jump up while I pull myself up, then slowly lower myself down and keep on doing that for a minute.



ASSISTED PULL-UPS



I pull my self up and then lower my self until one foot touches the ground for a split second and then pull myself back up again.



For those of you who have heard of a Total Gym....I also use my total gym to do pull-up. How it works is that you are pulling yourself up at an angle that makes it so you are only pulling a percentage of you bodyweight instead of your whole body weight.



For PUSH-UPS I do what I call PLANK PUSH-UPS, ANGLE PUSHUPS, and KNEE ASSISTED PUSH-UPS...



PLANK PUSH-UPS



When I can’t do another push-up I hold myself in a plank position until I feel ready to do more push-ups



ANGLE PUSHUPS



I do push-ups with my hands on a bench and my feet on the ground



KNEE ASSISTED PUSH-UPS



I drop my knees to the ground when I lower myself down, and then I straighten my knees when I push up.



Here is an example of a popular Turbulance Training workout...












PS: Tomorrow marks the beginning of evolution Three -----Turbulance Training 12 week transformation Contest Body Evolution.






Exercise: bike 30 minutes, 250 bodyweight workout, ankle stretches (it never ends)



Menu: Protein and veggies







Until next time…







Think, Believe, Act, Adjust, Never Give up







Dakota







Today’s Mantra: You may believe that you are responsible for what you do, but not for what you think. The truth is that you are responsible for what you think, because it is only at this level that you can exercise choice. What you do comes from what you think.



By A Course in Miracles

Woman Who Inspire: Day 181

Evolution Two – week Fourteen

Saturday, August 29, 2009



Hello Folks,

Many years ago I met two people that have forever impacted my life. Even though we no longer see each other or talk to each other, every once in a while they come to my mind.

I used to live in Colorado almost ten years ago and that is where I met Shiloh Sophia McCloud and Isaiah. I ran into them while I was working. We became fast friends. One of the things that I really appreciated about Shiloh and Isaiah was how warm and welcoming they were with all kinds of people. They would have community gatherings that were spiritually inspiring.

Shiloh’s art work is also amazing. During the time Shiloh was just beginning to create her life’s dream, she was studying to become a minister. I remember witnessing her through her process with her studies. She was very certain that her life’s mission was to bring the feminine energy to her spiritual teachings. To share with the world the value of the feminine in Christianity.

Eventually she moved away to California and we lost touch.

Thanks to the internet I am able to keep track of her amazing journey toward reaching her dreams. I remember when we met she was telling me about how important it was for me to create my life and live my dreams. She encouraged me to pursue what I love and make a difference in the world.

As I have followed all of the projects and things that she has done, I see that she has become a model for all women to pursue their dreams...She is truly inspiring to me.

So....here is yet another inspiring video made by Shiloh.....who is proof of the law of attraction in action....and a model for all women who believe in their potential....

Thank you Shiloh and Isaiah for being in my life and pursuing your dreams....







If you want to learn more about Shiloh her sight is http://www.wisdomhousecatalog.com/welcometowisdomhousegallery.html

Here are my pictures…




August 29, 2009: Day 181



Exercise: bike 30 minutes, resistance training, ankle stretches (it never ends)

Menu: Protein and veggies



Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Be the change that you want to see in the world. ~Ghandi

Michael Jordan Inspires: Day 180

Evolution Two – week Fourteen

Friday, August 28, 2009



Hello Folks,

I am still cleaning out the crusties in my eyes from last night. Sleep deprivation is quite a challenge. I figure that everything must happen for a reason or life wouldn’t be that interesting. Since I am a sucker for inspiration I found a video that has that kind of flavor from the back door.

I am like a teeter totter when it comes to hope and despair...well not exactly a teeter totter, but you know what I mean. Since yesterday’s practice of rolling with the punches started off pretty well and ended with a bang I need a little inspiration to get me going again.

I am also a believer in striking a balance...this particular video is a prime example of how attitude is a big part of success...

This post is a little tribute to Michael Jordon for inspiring the masses. It is hard to believe he was cut from the varsity team his sophomore year for being too short.








Exercise: bike 30 minutes, resistance training, ankle stretches (it never ends)

Menu: Protein and veggies



Until next time…



Think, Believe, Act, Adjust, Never Give up



Dakota



Today’s Mantra: Failure and success are complementary.

Taking A New Attitude Sucks: Day 179

Evolution Two – week Fourteen

Thursday, August 27, 2009

Hello Folks,

I have had one of those days that is tough at work, only because my plans were thrown off by the plans that the universe had for me. It is funny how that works out. I wasn’t supposed to work tonight and I ended up being on call. I decided to take a new attitude and convert a stifling job situation to one of joy.

At first it was easy, because I made a conscious decision to roll with the punches. It was actually kind of perfect too. I just assumed that I was meant to be doing this at that time...and it did work out at first. But then I got thrown more monkey wrenches. You see, usually when I am on call it is not that busy, but for some reason tonight that isn’t the case.

So here I am still trying to blog and about to go out again on call. I am using it as a practice for today, but as you can see I am not as humorous as usual....oh well. I better get going....so all I have left to say is here are my pics...

Exercise: Free, ankle stretches (it never ends), and I biked up a very steep hill, but not on purpose.

Menu: Free day

Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota

Today’s Mantra: Take a new attitude and convert a stifling job situation to one of joy.

Meditation In Motion: Day 178

Evolution Two – week Fourteen

Wednesday, August 26, 2009

Hello Folks,

I decided to run this morning for the first time since I sprained my ankle. It was definitely an EXERCISE in the art of meditation. Why meditation? Because I had to stay really present and focused in order to do it. My ankle is not quite to full capacity just yet...getting there, but I fear spraining it again before it heals.

Since I prefer to run on the trails instead of pavement (to save my knees) the chances of mis-stepping go up.

But like a very GOOD meditator I did not falter.....and what is a good meditator? Someone who loses their mind while finding their body (sounds crazy, doesn’t it?). It is amazing what a little fear and focus can do for your practice. I see meditation as a break from discursive thinking...a way to get away from the minds many detours from reality. Exercising and running can bring the mind back to the body---hopefully—otherwise you might sprain your ankle.

Because of my ankle injury, my mind is naturally drawn to the body. The same could be true for any type of pain the body is experiencing. It is hard to concentrate (THINK) while you are in pain.

Fortunately for me, I wasn’t exactly in pain, but just more acutely aware of my ankle than usual....thus my mind was quiet while I focused on the body.

I suppose that is why one popular meditation practice is to focus on the breath (it’s part of the body), and another popular practice is to go into the body and notice what you are feeling when you have thoughts that are disturbing.

The power of now and meditation are soooo easy....right? Just sprain your ankle, watch your breath, have some kind of pain in your body....who needs a meditation cushion and incense when we have all of these other earthly things to drop us into the present moment? And it is One more thing where I can SAVE money (meditation cushion)...hmmm that’s about 40 dollars...enough money to buy Turbulance Training E-book by Craig Ballantyne.

PS: Since I am on a roll I am going to say BODY one more time....ANYBODY Object?
Here are my pictures…


Exercise:run 20 minutes, resistance training, ankle stretches (it never ends)

Menu: Liquid Day

Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota

Today’s Mantra: In many spiritual traditions, repeatedly asking yourself the question “Who am I?” or a variation such as “Who is carrying this body?” is the central practice offered for awakening. ~ Jack Kornfield

Evolution Two – week Fourteen

Tuesday, August 25, 2009

Hello Folks,

I have been thinking....which is nothing new for me or my overactive brain. When I think it can either be hugely inspiring or a total downer. Today it (my brain that is) was inspiring me to plan for my next experiment. As you can tell from my pics I have not necessarily made progress or degressed or is it digressed?...anyway...for someone who has always yo yo-ed with weight, that IS Progress for me.

I have had many emotional challenges recently and still managed to continue on, and the only thing I can think of that is keeping me on track is my desire to never go back and , more importantly, my desire to see more progress....my love of the experiment.

I am now finding comfort with where I am at physically, but, because I love to experiment, I am curious to see what I can do next with my goal. My goal is to see my abs for the first time by my 40th birthday and not starve myself to do it!
Since I was very little I have always been known for my belly. Check out this baby pic of me!

Buddha Belly Baby

Is that not an awesome belly? The primary question being is it a blessing or a curse? Some might say I was a youngster with a Buddha belly...since I am a spiritual enthusiast I might enjoy that kind of association.

But....when it comes to seeing my abs, I have no clue what they would look like! Unless you check out my Face in Hole pic....lots of exposed abs there! Too bad they aren’t really mine yet....yet being the operative word. Since I lean toward the side of optimism I will just assume for a moment that I already can see my six pack....but wait...i don’t drink....so do I really need a six pack?

Who coined that phrase anyway?....probably a beer commercial that went something like “you can enjoy a refreshing drink on the beach and still wear a tiny bathing suit.” (juxtaposed with a shot of two folks with six pack abs holding six packs of beer). A nice subliminal message -- “not only won’t you gain weight drinking our beer, but you will look like these folks with their six pack abs.” --NOT.

Alright, enough with that topic....I am a believer in clean living....eating...sleeping...so back to work I guess and my overactive imagination...for now...


Exercise: bike 30 minutes, resistance training, ankle stretches (it never ends)

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota

Today’s Mantra: Does Buddha really have a belly?

My First VIP in The Law Of Attraction: Day 176

Evolution Two – week Fourteen

Monday, August 24, 2009

Hello Folks,

It feels good to be back home. Oooh, you know it feels good to be back home again....isn’t that a song? I really needed the vacation; and despite the challenges it was definitely worth the trip and troubles I faced. I still feel like life is an adventure.

So, I have decided to do a little experiment and enter a contest by Turbulance Training Author and personal trainer Craig Ballantyne. He basically is requiring the contestants to do 12 weeks of Turbulance Training workouts and take before and after pics and write an essay about your experience with his program. I might also throw in Eat Stop Eat with Brad Milan for my diet experiment.

I will definitely keep you posted on my experience with these two systems and post my results. Well, I have to mow my lawn and feed the dog...seriously....Hope you all have an awesome day! I actually biked the last three days while watching the movie MILK. Talk about an inspiring movie....Harvey Milk is a perfect example of Never Giving Up. He really persisted despite all obstacles and never settled for anything less...at least according to the movies depiction of him.

Harvey Milk is my first VIP for The Law Of Attraction In Action Forum which states that if you Think, Believe, Act, Adjust and Never Give Up you will Achieve your Goals.


Exercise: bike 30 minutes, resistance training, ankle stretches (it never ends)

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota

Today’s Mantra: Law of Attraction in Action takes gumption.

Pain And Pleasure Equal Opposites: Day 175

Evolution Two – week thirteen

Sunday, August 23, 2009

Hello Folks,

YES! I am back! I finally made it back from a very interesting vacation! I was recovering from an ankle and back injury and i found out I had an infection and had to go to the dentist ASAP. I am going to need a vacation to recover from my vacation. Somehow I survived and managed to pick up a speeding ticket. If that isn’t a hammer over my head telling me to SLOW DOWN, then I don’t know what is. The Universe has a funny way of sending us messages...whatever happened to a little subtlety, Huh?

Well, not many people GET subtle messages anyway, so why bother, I suppose, just hit us with the big one and be done with it! Now that I am back, my health and immune system seem to be in order again, just in time to go back to work, too. Imagine all those sick days I would have had to waste.

I just had to mention my back at least once, since my back is back to normal, too.

As a tribute to my healing process I have made yet another Youtube video...and I know you just love my long dialogues about what I ate for breakfast, so I thought I would bore you some more with videos of my lovely ankle and all of it s colorful glory!

Feel free to comment on my ridiculously large ankle or my amazing recovery...I like those stories of hope and optimism in the face of hardship and struggle. That’s what life is about anyway, right? A little glory followed by failure or is it hope followed by utter disappointment.

That is why we have hero’s out there doing there best to show us how to unlock “the Secret”...and I do think it is possible to create SOMETHING, despite obstacles that obstruct. The real question is whether to push through, go with the flow or know when to let go...hmmm....that might be why we have psychics out there who can predict things.

Exercise: bike 45 minutes, ankle stretches (it never ends)

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Adjust, Never Give up

Dakota

Today’s Mantra:
Healing is a process of handling pain and pleasure in positive ways rather than self-destructive ways.
Gary Eby, author and therapist

FACEinHOLE

Create your own FACEinHOLE

Evolution Two – week twelve

Friday, August 14, 2009

Hello Folks,

I bet a few of you are wondering why I have this weird picture of my face in this other person’s body. Alright, so it may look like a really silly experiment, but I wanted to share with you one of the things that I have decided to do to motivate me to reach my goals. I found this website through a suggestion made by another blogger who used it to help her lose weight and thought I would give it a try.

This picture does make me look a bit funny (hopefully it won’t have the reverse effect on my desire to workout!). I have been putting up pictures similar to this one in my workout area. I do find that when I am doing cardio or weight training and I look at pictures of my ideal body I start to workout harder. I imagine my muscles rippling. I feel totally shredded! Not!

Since I have a really vivid imagination, sometimes I “feel” as though I look like that! Have you ever had that before where you felt like you looked like someone else? Because I believe in past lives, I think I am able to imagine myself as someone else; and who knows, maybe I was Jane Fonda in past life? Oh, that’s right, I was born when she was alive, and isn’t she still alive? Talk about a fitness leader though, she changed the face of Hollywood, and she isn’t even that buff.

If actors can do it, so can I! Look out GI Jane, here I come!

The real reason I want to try this experiment is because some sports psychologists have concluded that if you visualize yourself doing something really well or achieving something, your brain tells your body it is really happening; like a holographic game. That could be next in the fitness world; imagine being able to step into a machine and look like whatever you want.

Ok, so I am getting a little off track with lofty ideas. The main thing is, I thought that if you are interested in this sort of thing, you might want to try it too.

Visualization has been used in curing all kinds of sickness. There is something about making yourself believe that something is achievable that sets it in motion. Do I think this works for anything?….probably not, reality is very powerful. I suspect that if I visualize something tangible that the possibility will go up.

Though, I don’t think anything can be achieved without effort. So, I decided to change my motto to Think, Visualize, Believe, Massively Act, Adjust, and Never Give Up.

Probably the most important rules are to Massively Act and Never Give up. It makes sense when you look at anyone who has succeeded....Time And Energy Plus Determination Equals Results.....But that’s a whole other blog.

PS: I will be out of town and unable to do long posts for the next 10 days or so. I will, however, be sending text and pictures via my phone for some brief updates. And I will blog while I am away.

Exercise: Interval (40 minutes – biking)

Menu:Veggies and Protein

Until next time…

Think, Visualize, Believe, Massively Act, Adjust, and Never Give Up


Dakota

Today’s Mantra: Time And Energy Plus Determination Equals Results.

Life's Too Short: Day 165

Evolution Two – week twelve

Thursday, August 13, 2009

Hello Folks,

Recently, I found out that a friend of mine has cancer. This is a huge shock to me, because she takes pretty good care of herself...doesn't do the usual cancer causing activities like smoking or working for a nuclear plant. Alright, realistically I know that it can happen to anyone at any time regardless of how well they take care of themselves. It is a fact of life!
This feeling of life being too short to sweat the small things reminds me of the book call Siddhartha by Hermann Hesse about Buddha. He tells the story of a young man who lives in a castle full of wealth and youth and what seems to be perfect happiness and immortality. The young man leaves the castle and discovers that there is sickness, old age and death and basically all kinds of suffering. Because of his discovery (this is my theory of course), he decides there must be more meaning to life than all that he was experiencing. He becomes a monk (essentially) at first to liberate himself from suffering, maybe hoping he could somehow transcend it and when he couldn't really transcend it and realize it just was a part of life he becomes enlightened and discovers the middle way. Ok, so that is the very simplified version.

The point is that in the buddhist tradition there is a belief to hold death close to you. It sounds kind of morbid unless you turn it around and think of it as the preciousness of life. Today that is how I feel about my friend...how precious life is to realize that your body will eventually no longer sustain you. I am imagining myself in that position and also realizing how important gratitude is in the scheme of things.

When I focus on my blog and fitness goals and remember how grateful I am that i can exercise and breath and eat and afford to feed myself, cloth myself, pay my bills...etc....it makes meeting my goals seem very easy.

This is dedicated to my friend. I wish for her that she heals quickly and suffers very little.


Exercise: Free
Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Live each day as though it were your last.

Losing Weight As Breast Reducer: Day 164

Evolution Two – week twelve

Wednesday, August 12, 2009

Hello Folks,

For any of you out there that knows what it feels like to go running when you have a size D chest, man, is it painful. One of hardest things I face when I gain weight is how challenging it is to exercise. I mean, when you have to wear two sports bras to support your chest, it is not that funny (well-sort of). And when when you are reminded of the raccoon eye joke for big breasted runners...that’s not funny either.

If you look at my before and after pictures you can see a “big” difference in my chest size. I remember when I was in high school on the track team (when my weight was just beginning to yo yo) and the team members had a running joke; whoever had the biggest chest would easily cross the finish line first. I was usually in the top three. I think I liked the attention, but really? It was a painful joke, though I laughed.

I was pretty athletic as a kid and my chest developed late and so it was really hard, at first, for me to be comfortable in my own skin. Unlike most girls, I wasn’t really looking forward to that part of my development. I was a soccer player and it really interfered with chesting the ball. Talk about a painful way to stop the ball. Though, later they came in handy when I played hackey sack....I could stall the sack with my chest.


I have also gotten suggestions to have a boob job! Since I am a naturalist at heart, I really have never been interested in surgery as an option for breast reduction. I am much more interested in exercise as a natural approach to shrinking my breasts (haven’t they come up with a breast shrinking pill yet?). Though, nothing can be done about that other wonderful human quality caused by gravity. You know what I am talking about? All I can say is thank god for support bras.

Here are my pictures…

Exercise: Free
Menu: Protein and veggies

Until next time…

Think, Believe, Act, Adjust, Never Give Up

Dakota

Today’s Mantra: Sometimes it is just about being real.

Ankle Injury Lessons: Day 163

Evolution Two – week twelve

Tuesday, August 11, 2009

Hello Folks,

I am really excited about being able to workout after 7 days of nursing my ankle. I already have been working out for a few days, but now I am almost back to normal with my workout routines. The one thing I am aware of is that I have to really pay attention to my ankle. This is where it can be easy to get into a groove with it and think that everything is ok, when it is still bruised and weak.

My first solution is to include a lot of strengthening exercises in my workout to continue to rehabilitate it. I am also much more careful when I walk or do anything for that matter.

I see this as a perfect opportunity to practice two obvious messages that I have been given through this injury.

The first message was to SLOW DOWN. Somehow the universe knows that if it doesn’t send you to the couch you will never learn the benefits of slowing down. Slowing down is actually speeding up. Why is it speeding up? Well, to use an example, if I slow down when I workout I notice that burn in my muscles and they actually start to shake; I can no longer “cheat” my workout. As a result, it can speed up the length of time it takes to build muscle strength. I am only talking about resistance training here.

Slowing down also allows for rest, which is the best time to rebuild muscle and I am guessing ligaments and tendons. Slowing down is a natural rhythm in nature. If you look at nature for a period of time you will definitely be able to identify lulls in growth…especially in the winter…eh?

The second message I am getting is to stay present. When I feel the amount of pain I feel if I misstep when I am not looking I am much more inclined to pay attention to each step. A funny way to be in the NOW, isn’t it? It makes sense though, that injury really makes things present for me. I am rarely able to think about anything else when I am walking for fear of mis-stepping and re-injuring or slowing down the recovery time of my ankle.

When I workout the same thing applies….I stay present and I slow down. My workouts take a little longer, but they are more intense as well. I don’t do a whole lot of anything that requires ankle strength.

An example of my workout is…

Pushups, ball sit-ups, pull-ups, bicep curls, row pull ups,



Exercise: bike 30 minutes, resistance training
Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: The wise understand by themselves; fools follow the reports of others.

Be Ready At All Times: Day 162

Evolution Two – week twelve

Monday, August 10, 2009

Hello Folks,
Today I worked out in the morning. I am surprised at how easy it is to find exercises that I can do even though my ankle is sprained. At this point my ankle is feeling more like a serious bruise. It also feels a little week when I do certain things with it. I will be review some of the exercises soon on this blog.

I have five more days before I head off to northern NY. I probably won’t be able to blog at all, but I will keep a journal each day and take pics each day and post them all when I get back.



Exercise: bike 45 minutes, resistance training, ankle stretches

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Be ready at all times.

Back In The Groove: Day 161

Evolution Two – week eleven

Sunday, August 8, 2009

Hello Folks,

Another day of exercise and I am starting to feel like normal. I am still following my rehab program for my ankle, but I am also doing biking and resistance training like before. I am going to take it slow though...no hurry to get into any high impact activities. Good thing for the exercise ball and push up and pull-up equipment. I am ready to go and feeling good about my recovery. It is amazing how much better the body responds when you take care of it. I usually find that if I address any health issues early like sickness or injury I usually recover quicker, but when I ignore and delay my care I regret it later. Not that there aren’t exceptions to this rule though!

I am going to get some rest, I had a long day.

Exercise: bike 45 minutes, some resistance training

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: whoever gives reverence receives

First Day Of Full Workout: Day 160

Evolution Two – week eleven

Saturday, August 8, 2009

Hello Folks,

Today was the first day I exercised fully. I rode my bike for 45 minutes and did resistance training for 26 minutes. All of the exercises I chose did not require the use of my ankle. I included stretches. I will do a vlog of my exercise routine tomorrow to give you an idea of what it was like for my. My ankle is still sore, but I am able to almost walk like normal...yaay!

I will include updated pics of my ankle. I am still doing ice and heat and stretches and exercises on ankle...probably will be doing it for a long time!



Here are my pictures…

Exercise: bike 45 minutes., resistance training

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Recompose inury with justice, and recompose kindness with kindness.

Scar Tissue: Day 159

Evolution Two – week eleven

Friday, August 7, 2009

Hello Folks,

Another recovery day for the most part; I had to work for half of the day. I did see some improvement in my ability to walk normally today, which is exciting. I have been taking care of it pretty good ....tonight is going to be late for me, since I still need to do my evening exercises and stretches...etc.

I did a little research on why it is soo good to exercise and stretch the ankle shortly after injury. If it is an injury to the muscle tissue or a strain where there is a pull or tear, the body heals by building scar tissue around the injury, called Collagen tissue, which isn’t elastic. The collagen tissue goes to the injury and is laid down in an unorganized pattern. This unorganized tissue is very weak. Stretching helps the collagen to organize and cause the tissue to line up in the direction of the surrounding muscle fibers. When the tissues are lined up it increases the strength of the collagen tissue.

I am already imagining this happening when I rotate my ankle or do some of the stretching exercises.


Exercise: Free

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Imagining and believing in results is half of the process.

Healing Hasn't Been Any Easier Than This!: Day 158

Healing Hasn't Been Any Easier Than This!: Day 158

Evolution Two – week eleven

Thursday, August 6, 2009

Hello Folks,

I have been seeing lots of progress with my ankle. I forgot to post the site where I found information on how to heal an ankle injury, so here it is...

http://www.dynamicsofmotion.com/FAQ_H_E_M_Ankle_Rehab_System_s/122.htm

I have seen massive improvement with my ankle from doing this method. I can’t share all of the details because of the copyright issue, but I can say it is an at home rehab type method that surpasses the RICE (rest, ice, compression, elevation) technique. I will definitely recommend this to anyone who has an ankle injury, not broken but sprained.

I do what they say in the morning and the evening and during the day I do the exercises they recommend. It only cost me 20 bucks....cheaper than going to a doctor and rehab...not that I recommend against doing that as well...i suggest both things.

I can almost walk like normal...and today I started a little workout routine that included biking and some resistence...not using my ankle though...i used the stretches the ebook recommends for my ankle during the session, however.

Exercise: Free

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Sometimes no action is the best action.

Quadathlon Recap: Day 157

Evolution Two – week eleven

Wednesday, August 5, 2009

Hello Folks,

This is yet another day of ankle recovery. I am definitely seeing some real progress since I started using the HEM system for healing ankles. I am really pleased with the results! I am going to post the site here and if you like you can check it out! I will be vlogging about my recovery so you can see the progress of my ankle. I decided to take another day of no exercise, except the ones I do for my ankle. I also will be posting my post race vlog. I recorded it the day after the race and yesterday I was checking out the website postings of the results from the race. I was not in the middle of the pack as I reported on the vlog you will see; I was closer to the end of the pack. I was number 45 out of 56. There were also teams, which puts me at a disadvantage. Regardless, I am soo happy to finish it despite the injury. I think my time was 1 hour and 39 minutes...not bad for my first Quadathlon.

Here is my Vlog...

[youtube=http://www.youtube.com/watch?v=aTnS5jIvd2w]

Exercise: Free

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Except each day as a new adventure, and new way of experiencing the world; any glitches are opportunities to learn something new.

Recovery Day For Ankle: Day 156

Evolution Two – week eleven

Tuesday, August 4, 2009

Hello Folks,

I did another day of recovery. It was a good day for healing for me. I continued to massage my ankle and leg and do some stretching to keep it flexible. Today I worked on my video blog for the quadathlon event day, which I will post today.

[youtube=http://www.youtube.com/watch?v=Fu2fbFknZyU]


Exercise: Rest

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Slow Down

Recapping Quadathlon: Day 155

Evolution Two – week eleven

Monday, August 3, 2009

Hello Folks,

I had a long day today trying to recover from my ankle injury. I took the day off from work and pretty much spent most of the day laid up in bed. I did not do any exercise today...I mostly focused on healing my ankle. I did work on a getting some video logs done. I had made one before I left for the quad and am going to post it for you today. Here it is...
[youtube=http://www.youtube.com/watch?v=u9kKu1ZtwV0]

Stay tuned for my next installation of quadathlon footage the day of the event...

Exercise:None

Menu: Protein and veggies

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: Sometimes it is good to slow down, if you don’t the universe might just force you to...

The End Of Goal Number One: Day 154

Evolution Two – week ten

Sunday, Aug 2, 2009

Hello Folks,

I am going to do a quick blog post with pics and fill you in on the quadathlon results tomorrow. I am pretty beat after a long drive home after completing the quad.


Here are my pictures…

Exercise: quadathlon (run, bike, swim, kayak)

Menu: Veggies and Protein

Until next time…

Think, Believe, Act, Achieve

Dakota

Today’s Mantra: In the context of eternity time does not matter.

The Adventure Begins: Day 153

Evolution Two – week ten

Saturday, August 1, 2009

Hello Folks,

This morning I decided to sleep in a little before the big day. I started my video blog to record my next couple of days. I am packing right now and going to be on the road by 1pm. I started off the morning by making a list of things that I don’t want to forget for the quadathlon tomorrow. I will be driving into new paltz for the night and then getting up early on Sunday morning to get to registration in Hudson by 7am.
I better get going...

Exercise: rest

Menu: Veggies and Protein

Until next time…

Think, Believe, Act, Achieve

Dakota
Today’s Mantra: Expect less, more will follow

Getting Ready For Quadathlon: Day 152

Evolution Two – week ten

Friday, July 31, 2009

Hello Folks,

I am two days away from my quadathlon and I wanted to do a video log of my experience with fulfilling my first goal of competing in a multi-sport event. I will be video recording my next couple of days as I head to Hudson, NY starting tomorrow.

I am actually headed to a small town south of Henry H. to stay in a Youth Hostel for the night before driving up to Hudson. The accommodations in Hudson are really expensive and since I am on a budget I thought I would find something a little more affordable. I will have my own private room. It is an hour south of Hudson, so I will be getting up pretty early to make it to registration. I am supposed to register around 7am.

I am looking forward to finishing my first goal, but also a little worried about my back. I have been taking pretty good care of it, though. I stretch and use trauma oil and arnica to help it to heal. I will let you know how it goes on Sunday. Well, I better get some sleep...so here is my video and pics for today....hope you enjoy. See you tomorrow!

Exercise: Interval (run 30 min.)

Menu: Protein and Veggies

Until next time…

Think, Believe, Act, Achieve

Dakota
Today’s Mantra: Give it time, but never give up!