by Kris Pitcher
It's inevitable. You're going to get fat after your competition. You might even know this in the back of your head. In fact, we've even come up with a new term for it..."reverse dieting". Please poke my eyes out right now.
The truth is, we can't keep our contest body. It's not realistic. It's not going to help us make progress and get better. It's not going to be good for our metabolic systems, for our metal state...or for our friends and families. We simply cannot diet year round. It's not realistic.
Maintaining a constant state of caloric deprivation wears on us. A 16, 18, 20, or even 12 week contest prep cycle is a lot to ask of yourself. Now, once we get that contest body I know what happens. We like it. Of course we like it. It's awesome! It's attention getting. We may even take home some hardware.
The best case scenario is you and your coach have a solid plan for you to follow RIGHT AFTER your contest. This is essential. To think you can just go from complete structure to no plan is crazy. You can't handle it and you'll be up to your elbows in cupcakes before you can yell the safety word.
What you want is a nice slow gain. You will get fat. You need to. Your body needs fat to make hormones, transport fat soluble vitamins and a score of other functions. But there's a limit. We used to think fat didn't really do anything...it just was a storage place.
We know that fat is a very active "organism" and the scientific community is reclassifying it because of it's effect on our hormonal profile. We want to control our offseason gains. At six weeks post USA's, I'm up 9 pounds. Nine. Not 30 pounds.
I'm controlling what I eat. I'm doing my cardio. I'm in the gym lifting. I have goals of what I want to make progress with. People have actually greeted me with, "I thought you'd be all fat!" Now, they mean that in the nicest way, but rebounding is a choice.
You're going to get fat, and the rate and intensity at which you do that is entirely up to you. Entirely. As I slowly put a little size back on, I can feel my body changing. Carrying an additional 9 pounds feels different when I walk.
It feels different in my clothes. But I'm also stronger, I sleep hard, and I'm on the upswing of offseason making good changes. Don't be surprised after your contest as your body begins to change. Make the mental shift to change your personal goals along with it. You can't get better if you are constantly dieting. I'm excited for the positive changes I'll make even as I get...a little fat. *smile
Wednesday, September 11, 2013
Monday, September 9, 2013
Get Capped Shoulders
by Kris Pitcher
Every now and then I put out a shout out for blog ideas...and I got request for favorite exercises. At first I laughed a little bit (sorry Angela) because the truth is, I'm continually looking of the perfect combination of exercises myself. I'm searching for the best exercise to make change...I'm just like you. Searching for the perfect "thing".
Here's the thing, there is no thing. But I can tell you some of my favorites. We'll start with shoulders because I'm on the quest for capped shoulders. Who isn't? When I check in on shoulder day I post things like "project shoulders!". The bigger I can make them the better. So what's the BEST exercise?
I'm not about to spill on my entire shoulder workout. Not that it's a giant secret, but that's why people pay a coach. Expertise, creativity, progression etc. One of the keys is you should be changing your routine. You need to assess whether you are over-training a muscle group. Especially a small group like shoulders.
One exercise I love is an incline lateral raise. You'll use an incline bench, and in a side lying position perform a lateral raise. It's great because it hits the medial without engaging the anterior deltoid. You do one side at a time, resting one shoulder on the bench, sort of kneeling on the bench with one knee, with the opposite foot out in front of you on the floor.
I'll share some of my other favorites as well. The biggest secret is, there is no secret. You have to put in the work, put in the time, eat your food, and rest in order to grow. It takes time to change your physique and it won't happen over night no matter what exercise you do. With the right mind-set you will make amazing gains. Adding different and creative exercises will challenge your muscle fibers in the right ways. Try adding an incline lateral raise to your shoulder routine...mix things up!
Every now and then I put out a shout out for blog ideas...and I got request for favorite exercises. At first I laughed a little bit (sorry Angela) because the truth is, I'm continually looking of the perfect combination of exercises myself. I'm searching for the best exercise to make change...I'm just like you. Searching for the perfect "thing".
Here's the thing, there is no thing. But I can tell you some of my favorites. We'll start with shoulders because I'm on the quest for capped shoulders. Who isn't? When I check in on shoulder day I post things like "project shoulders!". The bigger I can make them the better. So what's the BEST exercise?
I'm not about to spill on my entire shoulder workout. Not that it's a giant secret, but that's why people pay a coach. Expertise, creativity, progression etc. One of the keys is you should be changing your routine. You need to assess whether you are over-training a muscle group. Especially a small group like shoulders.
One exercise I love is an incline lateral raise. You'll use an incline bench, and in a side lying position perform a lateral raise. It's great because it hits the medial without engaging the anterior deltoid. You do one side at a time, resting one shoulder on the bench, sort of kneeling on the bench with one knee, with the opposite foot out in front of you on the floor.
I'll share some of my other favorites as well. The biggest secret is, there is no secret. You have to put in the work, put in the time, eat your food, and rest in order to grow. It takes time to change your physique and it won't happen over night no matter what exercise you do. With the right mind-set you will make amazing gains. Adding different and creative exercises will challenge your muscle fibers in the right ways. Try adding an incline lateral raise to your shoulder routine...mix things up!
Friday, September 6, 2013
Egg Whites and Old Guys
by Kris Pitcher
With a busy morning ahead of me I packed a meal and we were out the door. It was once we'd gotten to the gym and I'd realized it would be too long before I saw my next meal and I was...unprepared. I went next door to the coffee shop. They didn't have anything I wanted to eat.
I had enough time to run out and get something. So, I decided to go to McDonald's. Yep. I've told you before, you can find something to eat on almost any menu. I tried the new egg white delight mcmuffin. At 250 calories, it's not too bad.
"Does that come with cheese?" I ask. Turns out it does. Hmm? Egg yolk bad. Cheese, good. "Hold the cheese please." I ordered. I was back in the car with my hot cross buns but not before I noticed the in restaurant diners.
It's an older set early in the morning. Well dressed couples, single men...nice crowd. I noticed Cadillacs pulling up surrounding my Volkswagen in the parking lot. Pressed shirts, big smiles, happy people. This is a gathering place.
I held the door for a man well in his 80's to which he quickly took it out of my hand and gestured me through. A stream of people were going through the next set of doors which were being held by another gentleman. He held out his hand as if to receive a tip.
Once the door opening and flirting was all done I was outta there and back on the road with my sandwich. I think it's smaller than the standard egg mcmuffin. Maybe not. It's been a while.
It was egg-whity, and had Canadian bacon...the bun was soft and sort of "whole wheat" or at least kind of brown-ish. I guess that makes it look like healthier carbs. Overall, it was yummy. I laughed, to myself, when she asked if I wanted to make my purchase into a meal. That means add a fried potato...that sort of defeats the purpose of getting the healthier sandwich.
I'll pay for eating the gluten with a bit of inflammation and maybe a bit of tummy hurt later. But in terms of needing some protein and a semi-decent choice it was not bad.
My experience with the clientele was the best part...and it made me kind of miss the old days when I taught senior fitness classes. It also reminded me to slow down, smile, and hold the door.
With a busy morning ahead of me I packed a meal and we were out the door. It was once we'd gotten to the gym and I'd realized it would be too long before I saw my next meal and I was...unprepared. I went next door to the coffee shop. They didn't have anything I wanted to eat.
I had enough time to run out and get something. So, I decided to go to McDonald's. Yep. I've told you before, you can find something to eat on almost any menu. I tried the new egg white delight mcmuffin. At 250 calories, it's not too bad.
It's an older set early in the morning. Well dressed couples, single men...nice crowd. I noticed Cadillacs pulling up surrounding my Volkswagen in the parking lot. Pressed shirts, big smiles, happy people. This is a gathering place.
I held the door for a man well in his 80's to which he quickly took it out of my hand and gestured me through. A stream of people were going through the next set of doors which were being held by another gentleman. He held out his hand as if to receive a tip.
Once the door opening and flirting was all done I was outta there and back on the road with my sandwich. I think it's smaller than the standard egg mcmuffin. Maybe not. It's been a while.
It was egg-whity, and had Canadian bacon...the bun was soft and sort of "whole wheat" or at least kind of brown-ish. I guess that makes it look like healthier carbs. Overall, it was yummy. I laughed, to myself, when she asked if I wanted to make my purchase into a meal. That means add a fried potato...that sort of defeats the purpose of getting the healthier sandwich.
I'll pay for eating the gluten with a bit of inflammation and maybe a bit of tummy hurt later. But in terms of needing some protein and a semi-decent choice it was not bad.
My experience with the clientele was the best part...and it made me kind of miss the old days when I taught senior fitness classes. It also reminded me to slow down, smile, and hold the door.
Monday, September 2, 2013
Supplements You Need
by Kris Pitcher
This summer I've been enjoying a mineral base make up, but as my color fades it's not quite the right color. With a few airline miles under my belt I've had time to flip through some magazines. And, I think I need a BB cream.
Now, I'm not sure what a BB cream is. It will however (according to the before and after photos) make my skin flawless, less red and splotchy, after just one application. I must have this magic cream. Is it a foundation? I don't know. Is it a tinted moisturizer? Not sure.
It says it will basically make my life better. Having no idea what a BB cream was...I went out and bought myself one. I picked "light to fair"...
This is pretty much how we approach supplements too. We have no idea what they do, when we should use them, or if we need them, but we go out and buy them. We see adds in glossy magazines or online and they look like they're going to change our life forever.
Like my literal foundation, our diet is our "supplement" foundation. It's the base of solid nutrition our body needs to get everything done. A supplement is just that, something on top of great nutrition. A supplement can't take the place of good nutrition. It can't undo a bad diet, and it can't do the work of your workouts for you.
There's no magic in supplementation. You should always consult your physician, your registered dietitian, your nutrition specialist, your coach, as you assess your needs. It's not safe to assume you are deficient in any micronutrient or that you need or require any supplement.
What do people typically supplement their solid nutrition with? Protein powder is the number one supplement. There are times when we need quick delivery, and times when we need the convenience of protein in a supplement form.
Pre-workouts are another big one people like to take. Most are stimulant based, and some also promote circulation causing a better pump. If you are a morning exerciser that may make sense, but if you workout at night...you might wonder why you're up all night. I workout in the evening, so these just don't fit for me and I don't need them.
Creatine is a popular supplement for both men and women. Creatine is an amino acid required for energy production. Supplementing theoretically supports workload capacity. It's often a component within protein products, so read labels to make sure you're not doubling up (or double spending).
Vitamins and minerals are popular supplements as well. Depending on the variety of your diet, you may find you want to supplement. Most people can benefit from a vitamin D supplement. Ensuring you're getting your omega 3's and 6's is important too with some fish oil.
Supplementation is a multi-billion dollar industry. Keeping it simple and focusing on the foundation of solid nutrition is key. A supplement is only a tool to refine a great diet. You really have to be doing everything right with your eating plan first. When you are, you may benefit from some additional supplements.
The most difficult part of competition, and just weight management in general, is eating what you are supposed to eat when you are supposed to eat it. Supplements can't help that, you still need to eat your food. It's a complex and confusing industry as well...and you may not need a BB cream.
This summer I've been enjoying a mineral base make up, but as my color fades it's not quite the right color. With a few airline miles under my belt I've had time to flip through some magazines. And, I think I need a BB cream.
Now, I'm not sure what a BB cream is. It will however (according to the before and after photos) make my skin flawless, less red and splotchy, after just one application. I must have this magic cream. Is it a foundation? I don't know. Is it a tinted moisturizer? Not sure.
It says it will basically make my life better. Having no idea what a BB cream was...I went out and bought myself one. I picked "light to fair"...
This is pretty much how we approach supplements too. We have no idea what they do, when we should use them, or if we need them, but we go out and buy them. We see adds in glossy magazines or online and they look like they're going to change our life forever.
Like my literal foundation, our diet is our "supplement" foundation. It's the base of solid nutrition our body needs to get everything done. A supplement is just that, something on top of great nutrition. A supplement can't take the place of good nutrition. It can't undo a bad diet, and it can't do the work of your workouts for you.
There's no magic in supplementation. You should always consult your physician, your registered dietitian, your nutrition specialist, your coach, as you assess your needs. It's not safe to assume you are deficient in any micronutrient or that you need or require any supplement.
What do people typically supplement their solid nutrition with? Protein powder is the number one supplement. There are times when we need quick delivery, and times when we need the convenience of protein in a supplement form.
Pre-workouts are another big one people like to take. Most are stimulant based, and some also promote circulation causing a better pump. If you are a morning exerciser that may make sense, but if you workout at night...you might wonder why you're up all night. I workout in the evening, so these just don't fit for me and I don't need them.
Creatine is a popular supplement for both men and women. Creatine is an amino acid required for energy production. Supplementing theoretically supports workload capacity. It's often a component within protein products, so read labels to make sure you're not doubling up (or double spending).
Vitamins and minerals are popular supplements as well. Depending on the variety of your diet, you may find you want to supplement. Most people can benefit from a vitamin D supplement. Ensuring you're getting your omega 3's and 6's is important too with some fish oil.
Supplementation is a multi-billion dollar industry. Keeping it simple and focusing on the foundation of solid nutrition is key. A supplement is only a tool to refine a great diet. You really have to be doing everything right with your eating plan first. When you are, you may benefit from some additional supplements.
The most difficult part of competition, and just weight management in general, is eating what you are supposed to eat when you are supposed to eat it. Supplements can't help that, you still need to eat your food. It's a complex and confusing industry as well...and you may not need a BB cream.
Friday, August 30, 2013
Ready Set Shoot! Fitness Photoshoots
by Kris Pitcher
You're in the best shape of your life and you'd like to capture it with some photos. How do you get ready for that? There are a few things to consider when planning for a shoot.
What will you use the pictures for? Will you have them for yourself and your family to capture a goal? Will you use them for social media promotion? Are you trying to market yourself in the fitness industry?
All important questions to ask. These kinds of considerations will help you decide what kinds of shots you'd like to capture, and what you'll wear. The first thing you'll want to do is find a photographer that will meet your needs. Do your research.
There are plenty of shady characters who will shoot scantily clad women. This isn't what you're looking for. Ask for referrals, then check them out. Look at portfolios to get a feel for someone's style. Are they familiar with shooting physique work? Sports photography?
Once you find someone you'd like to work with, determine the specifics. Will you have two or three outfit changes? Will you shoot exclusively indoors, or outdoors, or both? Work out the details and be direct with what you want. This is a business transaction and no one is going to read your mind.
You should always be welcome to have someone accompany you at a shoot. Meaning you and the photographer wouldn't necessarily be alone if you weren't comfortable with that. No reputable photographer would say no, you couldn't bring your friend/spouse/partner etc. Red flags should go up with anything like that.
Once the details are set and you have scheduled you have some choices to make. WHAT ARE YOU GOING TO WEAR!!!???
Depending on how you're going to use the pictures you'll make some decisions. One suggestion is you want these to be classy and timeless. Nothing too "costumey". A cowgirl outfit is going to look silly in about three weeks.
An athletic look with shorts, a tank or sports bra is a great look. It's a look that you can be proud of and you can use to market yourself in the industry or just show off the great progress you've made.
A bikini with heels is another great look. Not crazy heels, but clear competition heels, or something that is going to create a head to toe look vs. a "wow those are some HEELS" look. You want the photos to highlight you, not a specific piece of clothing.
A dress can be another good look. This is really up to you. You want something you feel pretty or sexy in, but again think about creating a timeless look that highlights you, not the clothes.
When you are getting ready for your shoot, you want to remember that you'll need to apply make-up specific for photography. Matte colors work well to absorb light vs. reflect it making you look like you're glowing. You'll also want darker make-up, lashes etc. to accentuate your features for the camera. It's a bit like stage make-up.
I would recommend getting a spray tan. You'll have a nice healthy glow, and the tan helps to show the detail in your physique. No glitter, it reflects the light back at the camera. It's a lot like prep for the stage.
As you get ready to go to your shoot, put each of your outfits with shoes/accessories in a zipper bag so you're organized and can change quickly. Take your make-up or different lipsticks so you can quickly change a look. Starting with your athletic look, you can build on your make-up for a sexier or dressier look. You can add make-up quickly, but you can't take it off and have that work very well. Think these things through.
You may want to pump up for your athletic and/or bikini looks at your shoot. You'll want to put a band in your bag for that. Pump up your shoulders and back for a nice pop. Also think about any props you may want. Again, the idea is to focus on you, not stuff. But sometimes you may want to have your team jacket, or a trophy.
Photo shoots are a great way to capture the great accomplishments in your life. I would schedule a week before, or the day or so after your show. You'll need to stay on task with your diet after your show if you schedule after. So, deciding when to schedule is up to you and what you're comfortable with. I've had plenty of seasons when I wished I had scheduled shoots. So, don't let this opportunity pass. The window is SHORT.
Have fun with it and just remember you want to be classy and timeless in what ever you choose for location, and outfits. The first step is to decide what you'll use them for, and remember in this digital world...they'll be out there forever. Make good choices you'll be proud of. Ready, set, shoot!
You're in the best shape of your life and you'd like to capture it with some photos. How do you get ready for that? There are a few things to consider when planning for a shoot.
What will you use the pictures for? Will you have them for yourself and your family to capture a goal? Will you use them for social media promotion? Are you trying to market yourself in the fitness industry?
All important questions to ask. These kinds of considerations will help you decide what kinds of shots you'd like to capture, and what you'll wear. The first thing you'll want to do is find a photographer that will meet your needs. Do your research.
There are plenty of shady characters who will shoot scantily clad women. This isn't what you're looking for. Ask for referrals, then check them out. Look at portfolios to get a feel for someone's style. Are they familiar with shooting physique work? Sports photography?
Once you find someone you'd like to work with, determine the specifics. Will you have two or three outfit changes? Will you shoot exclusively indoors, or outdoors, or both? Work out the details and be direct with what you want. This is a business transaction and no one is going to read your mind.
You should always be welcome to have someone accompany you at a shoot. Meaning you and the photographer wouldn't necessarily be alone if you weren't comfortable with that. No reputable photographer would say no, you couldn't bring your friend/spouse/partner etc. Red flags should go up with anything like that.
Once the details are set and you have scheduled you have some choices to make. WHAT ARE YOU GOING TO WEAR!!!???
Depending on how you're going to use the pictures you'll make some decisions. One suggestion is you want these to be classy and timeless. Nothing too "costumey". A cowgirl outfit is going to look silly in about three weeks.
An athletic look with shorts, a tank or sports bra is a great look. It's a look that you can be proud of and you can use to market yourself in the industry or just show off the great progress you've made.
A bikini with heels is another great look. Not crazy heels, but clear competition heels, or something that is going to create a head to toe look vs. a "wow those are some HEELS" look. You want the photos to highlight you, not a specific piece of clothing.
A dress can be another good look. This is really up to you. You want something you feel pretty or sexy in, but again think about creating a timeless look that highlights you, not the clothes.
When you are getting ready for your shoot, you want to remember that you'll need to apply make-up specific for photography. Matte colors work well to absorb light vs. reflect it making you look like you're glowing. You'll also want darker make-up, lashes etc. to accentuate your features for the camera. It's a bit like stage make-up.
I would recommend getting a spray tan. You'll have a nice healthy glow, and the tan helps to show the detail in your physique. No glitter, it reflects the light back at the camera. It's a lot like prep for the stage.
As you get ready to go to your shoot, put each of your outfits with shoes/accessories in a zipper bag so you're organized and can change quickly. Take your make-up or different lipsticks so you can quickly change a look. Starting with your athletic look, you can build on your make-up for a sexier or dressier look. You can add make-up quickly, but you can't take it off and have that work very well. Think these things through.
You may want to pump up for your athletic and/or bikini looks at your shoot. You'll want to put a band in your bag for that. Pump up your shoulders and back for a nice pop. Also think about any props you may want. Again, the idea is to focus on you, not stuff. But sometimes you may want to have your team jacket, or a trophy.
Photo shoots are a great way to capture the great accomplishments in your life. I would schedule a week before, or the day or so after your show. You'll need to stay on task with your diet after your show if you schedule after. So, deciding when to schedule is up to you and what you're comfortable with. I've had plenty of seasons when I wished I had scheduled shoots. So, don't let this opportunity pass. The window is SHORT.
Have fun with it and just remember you want to be classy and timeless in what ever you choose for location, and outfits. The first step is to decide what you'll use them for, and remember in this digital world...they'll be out there forever. Make good choices you'll be proud of. Ready, set, shoot!
Wednesday, August 28, 2013
How To Survive Your Diet
by Kris Pitcher
Survival of the fittest is no joke when it comes to getting through contest prep. There are some key factors to surviving your diet and why not share them? Here we go...
When you do, survival will seem easy. They are after all, your goals. Go get them!
Survival of the fittest is no joke when it comes to getting through contest prep. There are some key factors to surviving your diet and why not share them? Here we go...
- Your Diet is Not a Diet. This is tip number one and the main way you're going to survive prep or any kind of "diet". Creating a long-term attitude around the way you eat is critical. Successful weight management works as long as you do it. This is not to say the components of your eating plan won't change along the way. But if you think this way of eating is going to "end" just quit now.
- Get Organized. Having what you need when you need it, where you need it is the only way you'll eat what you're supposed to eat. Sounds like a no brainer. Shop in bulk, prepare your food in bulk, and find a travel system you like. We are constantly "monitoring" our food situation to make sure we have on hand, ready to eat, what we need.
- Spice it Up. People tell me all the time they get bored eating the same thing. Guess what? Your entertainment does not come from your food. One way to change things up is to spice it up. Find different non-caloric spice blends to lend some flavor to your food.
- Food is Fuel. It's not medication. It's not entertainment. It's not celebration. It's not love. It's fuel. Food provides the nutrients to get you to your goal. Period. The foods which do not meet your needs, do not fit in your plan. Period.
- You're Not Missing Out. All the garbage other people are eating, and you see on TV, will be there later. You are not missing anything. Marketing is very strong. You don't need to be influenced by it. All that stuff will be there later. Do what you need to do now.
- Your Competition Isn't Cheating. I've always adopted an "on", "off" switch with prep. It's either on, or it's off season. There's no cheating once it's on. I have a number of reasons why I take that attitude. But here's just one, your competition isn't cheating on his/her diet. You have a plan, stick to it. You are the only one accountable to your choices. Do you want to leave anything on the table when you stand on stage? Me either. :)
When you do, survival will seem easy. They are after all, your goals. Go get them!
Monday, August 26, 2013
Sports Injuries, Stop Being Mad About It
by Kris Pitcher
Dealing with the setbacks of an injury are frustrating at best. You're managing both the physiological and the psychological aspects of your limitations. These are both real, and managing through sports injuries is no time to put your head in the sand.
Whether you have experienced an acute injury, or an over-use injury, either way you may be down for the count. Most people begin with denial, "It's not that bad, I can work through the pain." In most cases, this is what got you where you are. Injured.
Let's assume you've taken care of your situation by consulting a professional, a physician of some specialty, and worked through your course of immediate care and recovery. Now what?
Foremost, you're not who you think you are. What I mean is, an injury changes you. Injuries to tissues and joints change the way you are able to carry out the things you "used" to do. You need to approach your workouts differently.
Knowing this is an important starting point. If you think you can go right back to the very things which caused your injury, without getting hurt...well, that's just crazy talk. For instance, if you've been nursing a shoulder injury and you continue to flat bench with poor form - you're never going to rehab that shoulder.
But if you go back into the gym and work some different movements, protecting the joint instead of chasing big numbers, you'll eventually get the joint in good health. There comes a time in our lives when we can't keep up with the Jones' in the weight room.
Just because everyone else is squatting, if we have a back injury, we need to consider our own situation rather than just do what everyone else is doing. The point is, we have to work out smarter, not harder.
When we are coming back from an injury we have to start slow. One of the frustrating things for people is we loose the gains we made. Well, that may be a reality. But guess what, we can control certain things.
Control your diet so you don't gain excess weight while you're out of commission. Maybe you can't run, but can you walk? Or swim? You may not be released to do EXACTLY what you want, but chances are, those are the things that led to your injury in the first place.
Do what you can. Take advantage of physical therapy, massage therapy, do the things your doctor has told you to do in order to recover. Don't come back too soon. More isn't better. Remember that recovery requires good nutrition.
Sitting home eating pints of ice cream because you are sad you're injured isn't going to help you recover. Eat the nutrients you need to repair your tissues, and control your weight gain while you aren't expending as many calories. Do yourself a favor here.
Knowing there are as many psychological hurdles to be overcome as physiological when coming back from an injury is half the battle. Give yourself a break. Know you need to do what YOU are capable of right now. Not what you could do a year ago, or what your friends at the gym are doing.
Also know that you might need to learn a few things. Your chosen activities might be a little hard on your body, your form might be less than great, and you might be neglecting good form for big lifts. You may be over training leading to over-use, and not recovering properly...leading to injury.
Be gentle with yourself as you are coming back from an injury. You are not who you used to be, and that's OK. You are going to have to change your mindset to meet yourself where you are. Stop being mad about that. It is what it is. In plenty of time, you'll heal.
Dealing with the setbacks of an injury are frustrating at best. You're managing both the physiological and the psychological aspects of your limitations. These are both real, and managing through sports injuries is no time to put your head in the sand.
Whether you have experienced an acute injury, or an over-use injury, either way you may be down for the count. Most people begin with denial, "It's not that bad, I can work through the pain." In most cases, this is what got you where you are. Injured.
Let's assume you've taken care of your situation by consulting a professional, a physician of some specialty, and worked through your course of immediate care and recovery. Now what?
Foremost, you're not who you think you are. What I mean is, an injury changes you. Injuries to tissues and joints change the way you are able to carry out the things you "used" to do. You need to approach your workouts differently.
Knowing this is an important starting point. If you think you can go right back to the very things which caused your injury, without getting hurt...well, that's just crazy talk. For instance, if you've been nursing a shoulder injury and you continue to flat bench with poor form - you're never going to rehab that shoulder.
But if you go back into the gym and work some different movements, protecting the joint instead of chasing big numbers, you'll eventually get the joint in good health. There comes a time in our lives when we can't keep up with the Jones' in the weight room.
Just because everyone else is squatting, if we have a back injury, we need to consider our own situation rather than just do what everyone else is doing. The point is, we have to work out smarter, not harder.
When we are coming back from an injury we have to start slow. One of the frustrating things for people is we loose the gains we made. Well, that may be a reality. But guess what, we can control certain things.
Control your diet so you don't gain excess weight while you're out of commission. Maybe you can't run, but can you walk? Or swim? You may not be released to do EXACTLY what you want, but chances are, those are the things that led to your injury in the first place.
Do what you can. Take advantage of physical therapy, massage therapy, do the things your doctor has told you to do in order to recover. Don't come back too soon. More isn't better. Remember that recovery requires good nutrition.
Sitting home eating pints of ice cream because you are sad you're injured isn't going to help you recover. Eat the nutrients you need to repair your tissues, and control your weight gain while you aren't expending as many calories. Do yourself a favor here.
Knowing there are as many psychological hurdles to be overcome as physiological when coming back from an injury is half the battle. Give yourself a break. Know you need to do what YOU are capable of right now. Not what you could do a year ago, or what your friends at the gym are doing.
Also know that you might need to learn a few things. Your chosen activities might be a little hard on your body, your form might be less than great, and you might be neglecting good form for big lifts. You may be over training leading to over-use, and not recovering properly...leading to injury.
Be gentle with yourself as you are coming back from an injury. You are not who you used to be, and that's OK. You are going to have to change your mindset to meet yourself where you are. Stop being mad about that. It is what it is. In plenty of time, you'll heal.
Subscribe to:
Posts (Atom)