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