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.


Where I’ve Been

It has been over a month since I last posted anything. I wish I could say that my workouts have been going strong but that isn’t the case. I finished the 5 week program I was doing and had started strong on another program. However, I slowly started to go downhill and then I fell off the cliff.

After about a week and a half of ending my 5 week Body Transformation program my lack of sleep really caught up to me. I missed one workout and once you miss one workout it is much easier to miss another. Now, I did get in a workout here and there but not on a regular bases. Then I had to start picking up my nephew and watching him after I got off work. I love my nephew and enjoy every moment I get to spend with him. The issue here was that I had to watch him until 10pm, which made it hard to ever get to bed at a decent time. I am the person you don’t want to be around if I am hungry or tired. I am a Grizzly Bear.

I thought about working out in the mornings, but I was barely getting enough sleep as it was. There is one good thing that did come out of me taking a month off. My left foot which has been an off and on issue for months has improved greatly over the last month. I am started to think if I take it slow I’ll be able to start running again later this year. More than likely it will start off with me walking and then transitioning to running.

Things have worked out where I am no longer watching my nephew daily, and after being sick at the end of last week the time has come for me to start working out again. I’ll end it there, but I do want to say that I have missed keeping up with my fellow bloggers and I hope you’re all doing great!


Question to all about Tags

For the last month, month and a half it seems like I will put tags to go along with my post, and then when I go to look that topic up on the Home Page my recent post doesn’t show up under that topic. Has anyone else been experiencing this issue?

I have post two blogs today and I cannot find either of them when I look up topics on the home page I have tagged. I am going to enter some tags as a test, and I am sure everything will work as it should this time.

Thanks, Jared

2nd Run – Thursday night

After my first run my left foot was tight and late Sunday and Monday it really hurt. My Chiropractor worked on my feet some during my Monday visit and that did help. He also worked on my right wrist which has been hurting for at least a week, if not longer. He helped both areas and I have used the tennis ball on my left foot. It was feeling better so I went for a run Thursday evening. To be honest early on I could tell it was acting tight and not fully stretched in the normal position. I thought that if I got moving it might help loosen it up, but that never did happen. Overall my run went okay. I ran when I felt like it, but mostly walked. I am not sure distance wise how far I went, but I time wise it was around 35-45 minutes.

After my run I did an extended stretch and overall felt great afterwards and the next day. My left foot was stiff again, and I have rolled my foot on my Tennis ball. It has helped but my foot is still somewhat stiff today. I will probably not try to run until the middle or late next week, and before I do that I may go for an extended walk to see how the foot is feeling. Also, I may go to the running store where I got my shoes and see if they suggest something to address my issue.

At first I was upset about my foot hurting, but I reminded myself this is all a journey and things won’t always go as planned. I can’t control much but I can completely control my attitude, which is very important. Since then I have been fine mentally, and I know in time I’ll be running and thinking why I made all this a big issue.


My 1st run in ages and Week 3 – Workout #8

It has been a week since I last posted a blog. It is hard to keep up with my post since I can’t get to my Blog at work anymore. I use to do all most post during my lunch break. I will try to be better moving forward, but let me get to the stuff that matters.

One of my long term goals when I originally started this blog was to get back into running. I thought I was close to accomplishing that, but then had an old injury flare up again. I have been going to the Chiropractor since October and that has helped a ton. I restarted the 5 week program and it has gone great. During Week Three of the program it wants you to combine cardio to go along with the daily workouts. However, due to the fact that I am recovering from a leg/hip/gluteus maxims injury I have decided to not do those on the same day.

I finally got around to going for a run last Saturday, and of course I picked the day when it was 40 degrees with a 10-20 wind blowing. I went to a park somewhat close to where I live, and it went pretty well. The path at the park is around a half a mile around and overall I went around 2 miles. I couldn’t see a sign of the exact distance, but I asked someone and they said it was half a mile around. I didn’t run the whole time. I did a combo of walking and running. I walked a half mile to get the body as warmed up as possible, and I started to run until I felt my body get a little tight. I would. Then I went back to walking and this continued until I did my last bit of walking as my cool down. I did complete one lap running the whole time, and all together I would say I did around 2/3 to 3/4 of a mile running. Not a terrible start for someone who hasn’t ran in I don’t know how long. I did a very long stretching session and then went home. I didn’t feel to bad the rest of they day and overall the next day felt the same. My left foot did get extra, extra tight Sunday to Monday, and I wish I knew why. Still overall I would say it went great for a first run.

Due to my foot being stiff and the fact I was tired I didn’t workout again until this Wednesday. This time I did the next workout in the Body Transformation Series I have been doing. It was a 15 minute workout and I only did it one time. My brother needed my help watching his son/my nephew. It was a great workout and I would like to do it for more than one round next time I do it.

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift

2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees
I did do one additional round of exercises 2, 6, and 7.

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout.

Enjoy the rest of your Saturday!

Why I haven’t posted a new workout recently?

Last Saturday was the last time I have posted anything, and figured I should explain why. To catch anyone up who doesn’t know last week I tweaked my ITBS/Hip/Lower back. It has been an off and on issue for a while now. Let me giving you a little back ground story…………………

My senior year of college I started running and fell in love with it. I trained for a 5K I ran in early 2009, and after the 5K I took a month off. When I started running again, I did too much, too soon.  I remember waking up and barely able to walk for the next couple of days. I thought time off would be the solution, but every time I try to run any sort of distance the issue flairs up. I have done some research and believe the issue is in my ITBS Band. I have pain in my gluteus maximums, hip, and lower back on the right side (and a tad on my left side). If it wasn’t for my trusty foam roller, I think I would have died long ago.  Also I have completely stopped running.

Three weeks into my current workout program I was feeling great all over, and then last week happened. I have talked to a lot of people about my issue and most people don’t believe it is anything serious. Most people have said they believe a chiropractor is the way to go, and that is what I am going to do. Until that visit I am going to take it easy as far as working out goes. I might do some upper-body and core work, but I really don’t want to make this injury worse. I don’t have pain 24/7, but I got to do something.

This summer I was having issues sleeping and I got a couple of Deep Tissue Massages. They helped but I need to go a different route. To be clear I am not bad mouthing Deep Tissue Massages, and I recommend them to anyone. They are very relaxing and good for the body. Great way to relax muscles and get toxins released. My issue seems to be more skeleton and structure, so I think that is why the Deep Tissue Massage didn’t fully fix my issues.

Just wanted to let my Blogging Friends to know that I am alive and well (for the most part). I am going to try to get to the chiropractor within a week, and will let you all know how it all goes.

I want to thank anyone who has talked to me about this and/or answered my questions. The Blogging world is full of GREAT people!!!!!!!

Have a Blessed Day