Week Two Review

Hi Everyone!

I hope your week has gone well thus far! It is almost Friday and the weather has been cooler here in Texas! I’ve been a little behind on keeping my blog updated and will try to do better moving forward. However, yesterday I started Week 3 or the current 5 Week Body Transformation I am doing, but I figured I would talk a little bit about Week 2.

Week 2 has me repeating the workout routines from Week 1. I can tell I am making some progress but it really is tough from week to week to truly see how far I’ve come. The biggest thing I’ve noticed is my left foot seems to be handling the pounding better than in the past. I still have to be very careful with it, but the only thing that seems to bother it is doing high knees after a certain amount of time. I have to remind myself that I need to have patience with this issue like I was with my back and hip injury. It is all a part of the journey and I am taking small steps daily. The long term goal is still for me to start getting outside and move towards running, but the important thing is for me to be consistent right now and listen to my body. It will tell me what it can and cannot do.

The other issue I’ve been dealing with is the eating right on a consistent bases. I will be at work and I’ll see a cookie, and I’ll tell myself one cookie won’t hurt me. Well, one cookie leads to 3. Overall, I would say I eat fairly healthy and drink a good amount of water, but I am not doing it enough to see better results. I hope that makes sense. They say the first thing you have to do to fix something is notice there is a problem. I worked my tail off yesterday evening, but more than likely only worked off the cookies I had. It is going to be a struggle, but I know I will defeat it.

In case you want to see the workouts I am doing below are the links for Workouts 1, 2, and 3 for the first two weeks of my current program.

Workout 1 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html
Workout 2 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html
Workout 3 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html

Alright, I am going to eat lunch and most importantly stay away from cookies.


Week 2 Workout #5

Hi everyone!

Week two of the program I am doing has you repeat exercises from week one. I redid workouts 2 and 3 and did each routine one time. I felt really strong after doing workout 3, but as I have said before I am not pushing myself too hard early on. I have old injuries that I don’t want to flair-up by going too hard too soon. It is all about me creating a strong foundation, and then I’ll start really pushing myself more and more. The thing I have noticed is I am starting to look forward to my next workout, which is a nice feeling. The other great thing is I am not waking up and being extra sore or having old injuries causing issues.

A quick recap incase you haven’t kept up with my blog for long or you just came acorss it. I had a running injury occur back in 2009, and I never addressed it. Last summer I started having major pain in my back, hips, and butt, which was casuing me to not sleep well. I was in pain 24/7. I started going to a chiropractor and slowly I have recovered. Also, I got a new mattress, which took some time for me to adjust to. I stopped working out but recently started up again.

Here is the workout I did yesterday.

Workout#2- http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html
Repeat 1-3X

1. Lunge Curl (alternate legs)

2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout# 3 -http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)

2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

I would love to hear from anyone who may have a question about my journey, or simply to say hello.

Enjoy the rest of your Thursday!

It has been a LONG time!

Hi everyone, I hope you haven’t forgotten about me. It has been ages since I last posted a blog. To be honest I fell off the wagon. After Thanksgiving things started to go downhill fast: I got out of a good sleeping pattern, which led me to not feeling like working out. It is true when you miss one workout; it is easier to miss the next one. Also, my left foot started to get tight, and it got so bad that running in place and even jumping jacks caused it to tighten up. At work I no longer had access to my blog and when I get home I really don’t enjoy spending a ton of time on the computer. I do that enough at work.

Long story short I let all this get me down, and I simply stopped caring. It seemed like for every step forward I went two steps back. I take full responsibility for falling off the wagon. Just because I couldn’t get on my blog didn’t mean I still couldn’t workout. I have a lot of excuses and none of them are worth anything.

However, not all my news is bad. I have lost a little weight and am now hovering around the 165 mark, which is better than the low 170’s I was at towards the last quarter of last year. My back/hip/gluteus/ITBS pain has gotten a lot better, but I still have a ways to go. I have much more range of motion in those areas, and I am still seeing my Chiropractor. I have finally gotten my new mattress broken in, and I am sleeping better. I am eating a little better overall which helps explain the weight I lost. Still, I need to start working out again, but I think this time I need to slowly get into it. I think the last few times I have tried to hit the ground running, and that’s not a bad thing. However, when you haven’t worked out regularly for as long as I have, you have to be smart about how you start the program out.

I haven’t figured out my exact game plan, but I will be thinking over that the next few days. For some reason I can now access my blog from work again, but I think in the past I was a little too addicted to my blog…if that makes sense?

It would be great to hear how everyone is doing, and I have thought of you all off and on over the last several months.


Recovery Update – How things are going with the new mattress

I finally got to sleep on my new mattress Sunday night, and I have to be honest that I didn’t sleep as well as I thought I would. I woke-up sore and with some stiffness. I slept alright till about 4am but the next hour and a half was kind of rough. I woke-up feeling this way, and thought I spent money and this is how I feel. I called my Chiropractor and explained my situation, and was told it was normal for there to be a “break-in” period with a new mattress. I got online and did some research, asked a few people, and even sent out a lot of text messages.

Online it seemed that the word on the street was that my situation was the rule and not the exception. Few people seldom go to sleep on a brand new mattress and don’t have some sort of issues sleeping or discomfort. However, part of me felt like this was someone in the mattress business, but I ran into a few people and a very good friend of mine who had the same issue/s I was currently having, and that made me feel a lot better. One person said it is just like when you work out for the first time in a long time. You have certain muscles that you haven’t used in a while that need extra time to get used to being used, which made sense to me. I have been sleeping on a terrible mattress for way too long, and recently been sleeping on pillows because my mattress was in such bad shape. My body probably isn’t use to being support in certain spots.

Another analogy that I found was people comparing a mattress to new shoes. You don’t buy new shoes and the next day go run 5-10 miles in them. You break them in and let your body get use to them. This really made sense to me when I slowed down and thought about it. I am sure my body needs to get use to my new mattress. I didn’t sleep amazing last night, but it was much better than Sunday night. If that continues I should be fine by later this week.

The only downer in this whole deal is where I bought my mattress didn’t have a 30 or 60 day refund policy. They are willing to exchange my mattress for a new one, but I would have to make that call by Thursday. However, since I slept better last night I think I should be fine with the new mattress. At least I have a couple more nights to see how things go. So, I would say when you are purchasing a mattress to make sure you ask about return/exchange policies first. For the record I didn’t buy my mattress at a traditional mattress store.

My Chiropractor hasn’t led me down the wrong path on any of his past recommendations, so I have complete faith in him. Plus, I know God is with me and that always helps. Plus, I have had many people I trust who have told me they were at one time in the same boat as I am currently.

I believe the type of mattress I bought is a Corsicana Euro Top Mattress Set, and it is made here in my home state of Texas in the City of Corsicana. You can go spend an arm and a leg on a mattress, but I was reading about people who spent 1 or 2 thousand dollars have the same issues as I am having. I got away much cheaper, and feel that in the coming days my body will get more use to the new mattress.

I am still planning on getting back to working out later this week. I am going to hold off until tomorrow or Thursday. Have a great day!


Recovery Update – New Mattress

I bought a new mattress Friday and it was delivered today. I am looking forward to sleeping on it tonight. My Chiropractor recommended a place that sells Mattresses for a very decent price. I was thinking I was going to pay $1000.00 plus, but got away paying $435.26 including delivery. I’ll be able to give more of a review tomorrow, but my Chiropractor hasn’t led me wrong yet. My old mattress needed to go. There was a place it had sank that must have been around 2 inches deep, if not more.

I might try to get in a workout later, but got a few things to take care of in my room first. However, I feel like I am finally getting to a place where I’ll be able to workout this week. Plan on taking it nice and easy, but feel like I am going to truly be able to get where I want my body to be. Sleep is such a big part of fitness and the new mattress is something I kind of knew I needed since this summer.

That is all I got for now. George Strait won the CMA for entertainer of the year and I am still stoked about that! Enjoy the rest of your Sunday.


Recovery Update – Chiropractor Visit 3

This past Monday I had my third chiropractor visit, and I am happy to say it went great! Sunday I finally felt I was improving and not having as much stiffness in my hips/butt/lower back regions. I woke-up Monday and it was as good as I have felt in 2 weeks. I still have a little stiffness/soreness in my left peck and below my left shoulder blade, but the Chiropractor believes that is from my back getting use to being in the proper alignment. When your back is not in correct alignment, your back overcompensates. I hope that makes sense. The only time I really feel it is when I first wake-up. Once I am moving it seems to go away quickly.

I was going to try to get in my first workout tomorrow, but I have to do an errand for my sister-in-law, so I hope I can get one in on Friday or Saturday. At least I feel like working out again, and I would rather take things slow before hitting it 100%

Again I appreciate all the well wishes!!

Melissa Bender

I have talked a lot about this 5 week Fitness Program I am going to start, and I thought I should explain how I found this program. Back in May and June I was having major back and leg issues. My sleep and ability to move around were effected, and I believe this is part of the reason I gained the extra weight I am trying to lose now….Anyways, I went and got two Deep Tissue Massages which did help. The lady that worked on me both times suggested that I try to find some Yoga videos on YouTube. She said this would be a great way for you to workout your back and stretch it at the same time.

One evening I was looking up Yoga videos for beginners, and I came across this Yoga for Beginners video by a Melissa Bender. I clicked on the link to play the video and I have to admit the woman is built like a Brick House!!! I watched the video and was impressed with how she went through the video. I noticed on the side that she had a ton of other videos, and with a little more research I found out she had her own Blog.

She is a Certified Yoga Instructor and has a Master’s Degree in Occupational Therapy.  The thing about her workouts that I really like is that they are designed for you to do them at home, and they are completely FREE!!! You don’t have to have a bunch of equipment or pay any sort of fee to view any of her workout videos. All you need is a mat and some space to workout. I have run into a few workouts where you should use a dumbbell, but you don’t have to have one.

I was looking over her Blog and found a Body Transformation program that last 5 weeks. It is the program I am going through and will Blog in more details about the specific workout I do on a given day.

If you would like to find out more about Melissa Bender you can check her out on Facebook at “Melissa Bender Fitness” or her Blog at (www.benderfitness.com)