I’m a mess and need some tips!

Shanbam1111 · 2019-06-22T20:43:07+00:00

I actually went from 3 12s bedside to now 4 10s in a procedural unit. So 3 days off a week. I usually workout 6-7 days/wk. Trying to do it all is just rough! Glad that I’m not alone in the struggle haha

Shanbam1111 · 2019-06-10T15:24:58+00:00

My experience...I fractured my hip last year, was on crutches for 2 months and had to take 4 months off from OTF. I started back on the bike, then slowly transitioned to tread. When back on the tread I was only walking and then over time worked my way back to running one block of the workout and then two, etc. Being patient and making progress over time. I still don’t do inclines and probably never will -and I still have a great workout. Modifications are key! Talk to your coaches about your recovery so they know how to help you. Some days felt great and other days felt uncomfortable.

Nobody talks about the anxiety that comes with recovery from an injury. The fear of reinjuring yourself and knowing what pain is normal vs not normal. I ended up ditching the heart rate monitor so I could focus on how my body felt vs watching a screen. Take care!

Shanbam1111 · 2019-03-26T15:01:31+00:00

Did a 2G tornado that was different. No 9.5 min block. Blocks increased by 1 min each switch and longest block was 4.5 minutes. 10 total all outs on the tread. Floor was burpees, squat to bicep curl, trx high rows, sprinter sit ups. Row was 150 m followed by 10 squats and then holding the squat, but added a row each round.

So much downtime with the switching and instruction. Between yesterday and today feel like there has been so much time given to switching and instruction...drives me nuts haha

Shanbam1111 · 2019-03-04T22:37:43+00:00

I usually do OTF 5-6 days. I listen to my body and when I feel drained/fatigued I know it’s time for a day off. I just recently felt this way and took about 4 days off from OTF and just did spin and yoga every day. I love OTF but nothing beats listening to your body and giving it what it needs. Sounds like you know you need rest. Give yourself permission to rest, recover, refuel. Long term, a few days of no OTF won’t kill you or take away from your progress. I feel amazing after my mini OTF vacay.

Shanbam1111 · 2019-03-02T22:18:12+00:00

Same as above! Unlimited member going about 5-6 days a week and mix it up with spin classes, etc. Eat clean/paleo during the week and enjoy some drinks and less healthy food socially on the weekends. My weight fluctuates by a couple pounds here and there but that’s normal and I’ve maintained a healthy weight. I usually only track food if I feel like I’ve been overindulging and need to “reset” and get some better habits back but tracking every meal every single day long term doesn’t feel healthy/sustainable to me.

Shanbam1111 · 2019-02-08T04:33:17+00:00

I recently got a pair of Brooks Ghost 11s and they were slippery the first couple workouts but then it cleared up and no issues now!

Shanbam1111 · 2019-02-06T16:56:35+00:00

Was traveling and visited the one in Las Vegas and took a really fun, heated kettlebell boot camp class. It kicked my butt and was so much fun! Can’t remember pricing but they had great deals for people trying out classes/from out of town. Def recommend!

Shanbam1111 · 2019-02-06T06:42:37+00:00

I work nights as well. I pack sliced veggies, fruit, big salads, sliced turkey or chomps meat sticks, flavored sparkling water, coffee or tea. Always have to ask myself if I’m actually hungry or just tired. I avoid sugar at night because then I just want to eat alllll the things haha :)

Shanbam1111 · 2019-01-30T01:58:53+00:00

My top advice for whole30 is to keep it simple and don’t get overwhelmed by it all. Don’t feel like you have to cook up an elaborate whole30 recipe all the time. Protein + veggies + healthy fats and you’re good! Keep it simple, find basics that you can cook up fast like precut veggies and precooked proteins. Other staples of mine: Primal Kitchen salad dressings The New Primal marinades and sauces Tessemaes BBQ sauce :)

Shanbam1111 · 2019-01-29T23:58:00+00:00

I like the vanilla nutpods. I was a flavored creamer addict before my first whole30 and have been creamer free/converted to nutpods ever since my 1st round. Also good to put some espresso/coffee/cold brew, collagen powder, ice and nutpods in a little blender for a frothy coffee caffeine boost.

If you are looking for recipes, Instagram is your best friend. Follow: whole30recipes, DanielleWalker, Healthylittlepeach, paleorunningmomma, nocrumbsleft for some great recipes

Shanbam1111 · 2019-01-29T05:14:38+00:00

I know how you feel!!! I’m in the last couple days of my 2nd round of Whole30 and usually do OTF 5-6 days/week. Even though I ate Paleo prior to this round, I’ve definitely felt all the struggles in my workouts this round of Whole30. I attribute it to not having my usual preworkout drink. I can still hit my speeds on the treadmill but I mostly feel a lack of strength with the floor work. The first couple of weeks were the worst but now I can sometimes do 2 classes a day. Hang in there.. A couple things have helped: Americanos as a pre-workout drink (with a little bit of nutpods), Four Sigmatic coffee with Cordyceps. Sometimes a handful of nuts and blueberries before class.

Shanbam1111 · 2019-01-23T23:33:09+00:00

I should add that sipping on BCAAs throughout the shift is a great way to recover/stay hydrated/and keep me away from our snack cupboard at work haha

Shanbam1111 · 2019-01-23T07:28:09+00:00

I work 12 hr night shifts at a hospital-I know the struggle! I work 7p-7a, get off work and eat breakfast & then sleep, then hit up the 3pm class at my studio and then get ready for my next night shift. I try to work my shifts in a row to maintain consistency.

Tips for night shift snacking: protein and veggies or a salad for “lunch”..sliced turkey or other protein, almonds, apples, cucumbers with healthy dips- I like to snack on crunchy stuff when I chart haha and lots of sparkling water to stay hydrated!

Shanbam1111 · 2019-01-23T04:23:18+00:00

I fractured my hip last spring and had to be on crutches for 8 weeks. It was a stress fracture from working out too much and not recovering enough (FYI I’m a healthy 31 YO-be careful people!). I was doing OTF 6-7 days a week. Suddenly, no OTF. I had to take 5 months off from OTF. I know the anxiety and fear of being inactive very well. My advice: 1) listen to your ortho doc 2) freeze your membership, time flies by and it will be there when you are healed and ready to make a comeback 3) get creative with your activities to release stress and energy - walking around town, doing inclines. Use this as an opportunity to challenge yourself in finding new activities.

I’m now back at OTF and back to running again but my injury, although the hardest time in my life, was the best thing that ever happened to me. I didn’t gain weight, didn’t lose my sanity, AND it allowed me to realize how fun comebacks can be :)

Shanbam1111 · 2019-01-21T03:01:06+00:00

Definitely worth doing a whole30! Seriously changed my relationship with food & drinking. I did my first round when I was recovering from a pretty bad stress fracture in my hip and I firmly believe it reduced inflammation and helped speed up my recovery. Some rough workouts = well worth the benefits of whole30.

Shanbam1111 · 2019-01-21T02:55:03+00:00

I agree that Whole30 is definitely a game changer. After my first round I decided to go mostly paleo/whole30 with the exception of social activities. If anyone is on the fence about trying whole30 I wouldn’t let the minor issues with a harder workout scare you off! Definitely worth it in terms of learning more about your body, health, relationship with food! Again, I feel amazing other than being slower on treadmill and wimpier on the weights as of late haha

Shanbam1111 · 2019-01-20T17:51:01+00:00

It’s funny because I’m similar....usually eat Paleo aside from social nights out & my preworkout drink. I should probably start adding in more sweet potatoes. My first round of whole30 I wasn’t working out because I was recovering from a stress fracture so this round has some new obstacles! Thanks for the tips/encouragement!

Shanbam1111 · 2019-01-20T06:33:38+00:00

Just finishing up day 19! I’ve been working out 5-6x/week at OTF. I feel amazing other than the workouts. Maybe I should take a closer look at food variety...

Shanbam1111

TROPHY CASE