Tag Archives: learning

What I’ve learned since ankle injury

If you’ve been following my posts, (sorry it’s been awhile since I’ve posted) you know that a few months ago I severely sprained and avulsion fractured my left ankle. It’s been a tough road to recovery and I’m still not fully recovered, but I’m finally feeling a bit better. I’m finally able to complete the workouts I set out to do without having to do too much modification. 
Injury is never easy – for anyone – but in my opinion it’s even harder for someone who is as active as I am. Typically I workout 7 days a week – crossfit 5-6 days, and Les mills BodyPump 2-3x per week. Occasionally I will do both in one day, or I’ll add a traditional bodybuilder type workout – usually legs or shoulders – to my week. When I injured my ankle I had to scale my workouts back and at one point I was going to crossfit 1x per week and teaching BodyPump 1x per week. Once my boot came off I had to scale every workout but slowly but surely I started to feel better. 

Then I “ran” the Spartan – Killington Beast, against the advice of my doctor. I will write more about this in the near future, but I managed to complete the nearly 17mile race (13-14miles as per the map but 17-18miles as per the GPS) with a taped and wrapped up ankle that was clearly not stable. When I finished the race and headed back to crossfit the following day, I decided then and there that I would focus on my recovery and strengthening my ankle. I also decided that I would stop telling myself that I couldn’t do something – and realize that in 10.5hours I completed one of the hardest things I have ever completed – and no future workout would be even close to that day. 

Since the race I’ve paid much more attention to stretching and spending the time on mobility in my left ankle. I’ve been able to do many of the workouts using Rx weight – mostly because I have taken the time to pay attention to how my ankle feels, and how each movement feels. 

I’ve also changed my diet to a low carb, high fat – ketogenic diet. This has seemed to be the main contributor to my quick recoveries and energy. I have also spent a lot of time talking myself out of coming out of the gate too fast… Something I noticed was before my injury I would try to be the fastest and would wind up in last place – but once I slowed down – paced myself – I was able to not only complete the workouts but I was able to complete them with Rx weight and much faster than ever before – even when there is running involved (which continues to be an area for improvement because of my ankle). 

So, overall my injury has taught me:

  • Slow down, take the time to recover
  • Slow down, stop trying to be the fastest person – go at your own pace
  • You won’t die – you’ve done harder, so give it all you have 
  • If it feels good, go for it – even if your doctor doesn’t advise it (ok this one might not have been the best idea lol)


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31 Days of Clean Foods: Day 8

“It’s Monday… It’s day 8, and it’s back to work. I feel like I haven’t gotten any break. I’m tired, and really not working off all cylinders at all. I must be strong, but I’m pretty sure it’s days like today – nothing totally crazy, just tired and overworked, without a chance to really catch up – that I fall off – but not today, I’m going to do this, let’s go”

Positive self talk this Monday Morning… It didn’t go exactly as planned but, work (thank god) wasn’t too stressful – it was actually like a real regular day at work. We even got to leave pretty much on time AND got a full hour break! I was tired though, and that showed when I got home, but I made it through the day at work. Here’s how it went down:

Skipped the gym because I was super tired so I forced a rest day. (Hardest part of the day!)

9am Oatmeal, almond butter, Metabolic Nutrition Protizyme protein

12:30pm- chicken, sweet potato, squash&cranberries& onions, with 6 roasted Brussels sprouts.(this was from whole foods. I chose items that had 5 ingredients or less on the list provided at the salad bar)

3:30- 1/4 cup almonds

6:30- Apple

7:30 6oz roasted chicken, 14 baby carrots, 2tbsp hummus, 1 med sweet potato

8-9 coconut organic macaroons

So – about these organic macaroons. I went to stop and shop after work looking for a snack (BAD IDEA) and I found these three ingredient “organic macaroons” they literally had like whole wheat flour, egg whites and coconut. I shouldn’t have gotten them despite being 30calories each – because I know that I have a problem, but I suppose that’s what this is for right? To learn triggers and recognize things like this to learn and not do this again? So, although they were 30 calories each, I had 6 before I even got home from the super market. By the time I went to bed I had eaten all but 5, and decided – “let me just eat them all so they are gone and I don’t have to look at them in the cabinet and eat them tomorrow” …
This is NOT a new thought – but I was tired (I know, it’s not an excuse) and I started falling into an old habit. After I had eaten them I thought about it and realized what I had done. I realized that by eating all of them, whether “healthy” food or not, it wasn’t healthy to have eaten them. If you eat 100 10 calorie items you’re essentially eating 1000 calories…. Now, I know my goal with this 31 days is to stress less about calories and counting and all of that, but I think it’s important to also notice trends and triggers and pay attention to things like this. What if those macaroons were – say, a pint of ice cream – one spoon turns into the entire thing and before you know it you’ve consumed 900+ calories and you’re not even full because the food you chose is not whole, or fiber rich. Sugar is not filling. So in essence you’re not satisfying hunger – but something else – boredom? Some other emotion? I think what I was doing was making an excuse – whether consciously or not – because I was tired. “Well I’m tired so I can eat this” of course I CAN but I don’t want to, so I shouldn’t have since my goal is to not only make healthy food choices but to also make healthy mental choices as well.

Learning from my mistakes – or better yet, learning from my experiences so that future experiences are better in line with my goals!
What did you do today to move in a positive direction, to get closer to your goals, and what did you learn in the process??

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