My Story – Recovering from Injury

Featured”suck it up.”

– WHAT I AM DOING DIFFERENTLY –


INJURY’S ARE A PAIN IN THE BUTT… AND IN MY CASE, LITERALLY.

They get in the way of EVERYTHING don’t they? not just training but in everyday life too, it’s so annoying. Only last week I struggled sightseeing in London for less than a few hours before having to take refuge in Costa because my stupid leg gave way. It is physically and mentally frustrating. Imagine me sat there, slapping at my leg screaming “WHY!? WHY!!!!!!?”… I must have looked like a new level of crazy.

It’s times like these when I have to count to ten (a practice my gran always preached) and remember that these things usually take a longer time to heal than we are willing to give them. Instead of asking my leg why, I asked my self instead. Why isn’t my injury getting better? And what can I do to speed the process up? I found an article on via breakingmuscle.co.uk and realized that everything I have been doing is in fact hindering my recovery.

To be truthfully honest, the last couple of months I’ve been in sloth mode. And by sloth mode I mean ‘sitting on my ass and feeling sorry for myself’ mode. The problem was, I had SO MANY different opinions and directions from teachers, friends, doctors and physio’s on what I SHOULD and shouldn’t have been doing. I was so overwhelmed, I just stopped doing everything, out of fear that it would make it worse. But these last couple of weeks have been an eye opener for me, and hopefully, things will continue to improve.

1.TRAIN – Yes rest is important, but becoming a couch potato isn’t going to help either. Just because you can’t train the way you used to, doesn’t mean you can’t train at all. It just means that you need to find new ways to go about it, and research different routines and exercises that will strengthen the necessary body parts to help the injury recover. When done properly, a specific exercise regime tailored towards an injury can speed up the healing process.

This week I made it a priority to set my alarm for 6:30 and get my squats and stretching in. I knew that not doing this would probably increase my chances of my hamstring tightening and Piriformis spasming after a vigorous day of dance. A nice 20 minute yoga session as soon as I wake helps to release tension in the muscles and eradicate any toxins in the body. My dance training for the moment is restricted. No kicks, and no high intensity ballet (turning out at the hips triggers spasms and pain in the sciatic nerve) – but, in time, strength will increase if baby steps are taken.

2. EAT – I ate too little. I know this. The mistake I made was that I thought, just because I wasn’t exercising anymore… I didn’t need to eat as much. What I didn’t realise was during the acute phase of injury recovery, the body’s energy supply actually needs to increase. Food, creates energy, and your body uses up that energy to heal… hence why my injury is taking more than a while to repair…

Protein & Fats: foods high in anti-inflammatory omega 3’s, flax-seeds and peanut butter etc. I don’t get enough of these. I have been taking protein powders when my macro’s have been in-sufficiently low in protein for the day. My macro’s are based on one gram of protein per pound of body weight, which is sufficient for muscle recovery.

After just two weeks I feel so much better in myself and can already feel the positive changes. I have made sure that my body has been receiving all the right amounts of all the right foods!

3. SUPPLEMENT – Vitamins A, B, C and D, as well as calcium, coppers, iron, and zinc support tissue regeneration and repair, assist in collagen formation and strengthen connective tissue. Sounds good right? Why wouldn’t you supplement? Especially if you’re like me.

I am deficient in most of these Vitamins and minerals, and have been taking vitamin B12 and zinc for around a year now. Why am I deficient? Because I ate a lot of processed junk and did not have a balanced diet. Yes, I ate ‘healthy’ foods too like vegetables… But when that’s all you have thrown in to a bowl with a little bit of ketchup… Where’s the dairy? And all the other micro-nutrients? I was missing out.

Vitamins I am taking:

  • B12 – Contributes to Normal Energy – Yeilding Metabolism and Reduction of Tiredness and Fatigue 
  • Magnesium & Zinc – Contributes to the Reduction of Tiredness and Fatigue and Normal Muscle Function
  • Active Women – A Comprehensive Multi-Vitamin to Help with Function of the Immune System and Meet Unique Nutritional needs.

4. SLEEP –  An obvious one right? Sleep is CRUCIAL when it comes to healing. It is the body’s best defense mechanism and regenerative process. During sleep, your body produces hormones essential for a strong immune system, increased muscle mass, bone strength, alongside restoring the body’s energy! Lack of sleep can lead to muscles soreness, injury and the lack of ability to restore, repair muscles and build strength. Another thing to mention is that during periods of sleep deprivation, the body loses the ability to metabolize glucose efficiently, and levels of Cortisol – the stress hormone – increases. This means that a person who is constantly having less than 6 hours of sleep per night, are at higher risk of suffering from memory impairment, insulin resistance and impaired recovery.

Continue reading “My Story – Recovering from Injury”

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Chocolate Chip Chickpea Blondie’s (GF)

GLUTEN-FREE EATS & TREATS


I don’t bake. The last time I tried I ended up wasting too much time, creating too much mess and throwing the majority of what I can only describe as unfit for human consumption… in the trash. Did I mention that the recipe was from a children’s cookbook. 10 year old’s can cook better than me. BUT JUST LOOK AT THESE. Can you imagine the surprise when I actually created something EDIBLE.

I can barely believe I made these, they were so easy and cheap to make! And more importantly, they tasted heavenly! ( I may have already eaten most of them…) don’t judge me. They are fudgy, fantastically chewy and with an added sprinkling of sea salt on the top… I might even go as far as to say they are my favorite gluten free treat yet! They even got the seal of approval from my housemate too! Score!

Also; I have a funny tummy when it comes to wheat, so anything flour-less in an absolute winner. If like myself, you suffer from what I call the “9 month baby bloat” and the pain that comes with it after digesting gluten, you probably know how it feels to suffer the torment of only being able to sniff the chocolate cake all you’re friends are eating, rather than paying an arm and a leg for the overly priced gluten-free version.   

Brownies Info.JPG
 – all pictures taken are my own – iphone 6: edited on VSCO & Afterlight – 

What you’ll need:

  • Cooking Spray
  • 420g Chickpeas (don’t forget to rinse and drain them!)
  • 1/2 cup all natural peanut butter
  • 1/3 cup organic agave nectar (honey if you’re not vegan)
  • 2 teaspoons vanilla extract
  • 1/2 teaspoon salt
  • 1/4 teaspoon baking powder
  • 1/4 baking soda
  • 1/3 cup vegan or regular chocolate chunks + extra for topping
  • For a final touch sprinkle on some sea salt!

Instructions:

  • Preheat Oven to 170° Celsius and spray an *8×8 baking tin with non-stick cooking spray.
  • Add all the ingredients except for the chocolate chips, into a food processor and blend until a thick batter is formed.
  • Resist temptation to eat batter.
  • Spread evenly in the baking tin (the batter will be really sticky, it’s normal) and sprinkle 2 tablespoons of chocolate chunks on top (add more to exceed nutritional values)
  • Bake in the oven for 20 – 25 mins or until a toothpick comes out clean. The edges should be browned. The batter may seem to be underdone but they risk being dry if kept in any longer and will firm slightly once cooled.
  • Cool for 20 mins and sprinkle with sea salt (it’s best to leave them in the tin to cool)
  • Cut into squares, and serve!

For non-vegan recipes: Add an egg to make it more cake like

Add nuts, fudge pieces, or even dried fruit for an alternative!

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For the original recipe click this link! – Ambitious Kitchen –

The Importance of Education in Health & Well-Being

The Importance of EDUCATION in Health and Well-being


“improving your life doesn’t have to be about changing everything – its about making the changes that count” – Oprah Winfrey

Before I start writing about this topic in particular, I feel like I should explain WHY this is becoming so important to me. Not only is it becoming so apparent in my everyday life but I am beginning to fall in love with the process too. Can I ever reach my potential? How do I get there?

WonderWoman-Ross
“BE YOUR OWN WONDERWOMAN”

 

My health over the past couple of years has been a rollercoaster. Now I can’t imagine any skint, club loving, traffic cone stealing, drunken kebab eating student in their 20’s will be at the peak of physical fitness, unless of course they have the determination and motivation to strive for said physical composition; but I, alongside many others have not had that. I do believe that in this day and age, technological and other influences have made us lazy, not only in body but in mind too. I see so many young adults like me spend at least 80% of their day sitting at desks (which there is nothing wrong with of course career wise) but tie that in with arriving home, sitting down with a greasy takeaway and watching Judge Rinder on catch up, it’s not a great mix.

I cannot deny, I am also victim to this. It’s hard not to be. But I also fell into the category of being sucked into media’s representation of what makes girls attractive and how a body should look. Without fully knowing what I was doing, I went down the route of living off tins of soup, pizza of course!… but only one slice. Low calorie microwave meals, forgetting to eat, eating too much, Haribo/ Percy Pig stashes beneath my bed, living off of numerous cups of coffee, half an apple with diet coke…. and downhill it went, you get the gist. Now Imagine the nutritional value in my diet, imagine how my body must have been SCREAMING.

Continue reading “The Importance of Education in Health & Well-Being”