Another Fitness Journey Milestone...

**WARNING - LONG POST***

Here is where I am on my fitness journey...AWESOME and getting better! :P

As of the last couple of days, I've nearly hit my lean goal weight of 57kgs. I'm sitting on 57.15kgs and feeling...you guessed it...awesome!

I'm feeling confident about my body, and I'm wearing all those nice little 'short' items I've had tucked away for over a year. I'm just annoyed that summer is now coming to an end, and I will only fleetingly get to enjoy them before the colder weather is upon us. However...I'm really excited about what I'll be wearing come this summer. Who knows what another six months of hard work will yield. I'm so excited!

And I'm not just talking about what changes I can bring about aesthetically in the next 6 months, but from a 'strength and function' (as Liz puts it) perspective, I'm getting a little tipsy thinking about the possibilities.

So here's a summary of the past 4.5 years up until present. I didn't start my Ideal Bodies Online journey until July, 2008:

* 2006...Weight: 95kg's (just before Philomena was born). I was wearing a size 22 and borrowing clothes from a friend. I put on 20kgs in a space of about one month, due to fluid. I later discovered after the birth that I had a medical condition called Polyhydramnios. After Phil's birth, I eventually got back down to 75kgs (still overweight). I couldn't walk and went into hospital in a wheelchair. I had to wear blood clot stockings and have an electric bed because I was too big and swollen to move and was in a lot of pain. I also had separation of the Pubic Symphysis which added to the difficulty of moving. My daily exercise in the hospital, after Philomena was born, was using a walking frame to walk up and down the hall once a day. When I got home from the hospital, to have a shower, I had to use a step because it was painful to lift my leg into the shower/bath. I also had to use a sitting frame in the shower to be able to clean myself. My self confidence was at an all-time low.


* 2008...Weight: 75kg's...Confidence: still low. I cried alot of the time (usually at bed time), over my health and fitness that I had lost...As you can see, it would be 2 years before I finally decided to do something about my weight, and also my mounting health problems. My original back injury from 2000 (disc, due to incorrect technique in gym) hadn't improved, as I hadn't done anything about it. In fact, I discovered I had complications from a weak back...muscular imbalances, weak core, including a major imbalance on the RHS, especially my glutes. When I started my IBO program in July 2008, I had hip bursitis, and couldn't run at all. My muscles in and around the hip/pelvis were so weak, I was constantly having to have chiropractic adjustments to re-align the spine. My muscles were in constant tension and the lower back was sore alot of the time.

* January 2009...Weight: 58kg's (Depletion weight: 54.55kgs)...Confidence: High...I don't know why, but when I started my IBO program, I made the decision and I burnt the bridges and threw out all those excuses. I appied myself 110%, and I worked bloody hard! Between IBO and my physio, I overcame the bursitis and got stronger, and was able to jog for the first time in over 6 years (because of my back). It was back in December 2008, I decided I would join the AR. I spent the next 6 months training specifically for the physical challenge of joining the AA with the help of Kristin from IBO who wrote specific programs for me to be able to achieve this end. It was also around that time I became a Personal Success Mentor for IBO.

* June 2009...Weight: 57kg's...Confidence: High...I enlisted in the AA and in September 2009 was physically strong enough to do my basic training in Kapooka. I found the 4 weeks of training physically and emotionally challenging, but I made it through. I did however sustain a re-injury of the lower back in the last days of my basic training.

* January 2010...Weight: 61.5kg's...Confidence: Meh...I had finally joined Crossfit, in the endeavour to become ultra-fit and to help me improve my strength and endurance required for the AR. I believed (and still do), that Crossfitters are the fittest people on earth. They amaze and astound me with their strength, determination and endurance - their physical stamina. However, I soon discovered that physically, Crossfit left me physically exhausted most of the time, leaving me with little energy for anything else. I also found some particular exercises extremely difficult due to my back injury and muscular imbalances. I also became frustrated and wondered why I wasn't doing as well physically as others, and was confident at the time that it was only a matter of time, and that with persistence I would see improvements.

* March 2010...Weight: 60.5kg's...Confidence: Low...This is when I discovered that I had the beginnings of degeneration in the ball (humerus) of my RHS hip. I also had a small bone spur in the RHS scapula. I was told no running, jumping, or impacting movements. I was still confident I could overcome, and I'd be back at Crossfit in no time.

* May 2010...Weight: 61.9 kg's...Confidence: Low... At this point I made the hard decision to let go of Crossfit. I hadn't made any gains. In fact, I'd actually gone backwards physically. It was a difficult thing to admit that maybe Crossfit wasn't meant to be. My confidence was dropping more and more. I was bewildered and confused. My injuries (back, hip) were still haunting me and it was at this time I looked to a solution as to why I was going backward. I had to do something different.

* June 2010..Weight: 62.3kg's...Confidence: Low...I discover what's actually wrong with me, thanks to Liz Nelson, my exercise physiologist, who does a correct postural assessment for me and makes me aware of the source of my muscular imbalances (mostly through the RHS). It's from here that I begin to discover that all this time, I had been using my muscles incorrectly. No doubt, there had been alot of compensation going on since my original back injury, and that in order for me to move forward again, I would have to 'retrain' the muscles, and activate the correct muscles to work synergistically, to take me, as Liz says, from 'injury to performance'.

My assessment (original and developing) was: Lower lordosis of the spine, culminating in a weak core and glutes, leading to hip/pelvis instability, hence, over-reliance on lower back to take load; overdevelopment of traps and muscular tension in upper back/neck due to incorrect recruitment of upper traps. Since Liz's original assessment, through the tweaking of my program as I've become stronger, we also discovered that my hip flexors were doing more work than they should have, effectively cutting out the recruitment of my glute muscles.

Solution: work firstly on core stability and glute/ab co-ordination.

* 16th March 2011...Weight: 57.15kgs...Confidence: High...It wasn't until November that I really upped the ante. It was at this stage that I had Liz not only prescribe my exercise/rehab program, but to now include nutrition. So it's been in the last 4 months where I've made the most significant strength and function gains, as well as fat/weight loss, to bring me where I am today.

The most recent discovery, was that my hamstrings are dominant compared with my quads, which are being underutilised. Hence, the propensity to rely on my lower back, when my hamstrings became fatigued, and developing into lower back pain. So I had also been using the hamstrings, instead of using my glutes and quads to take the load. My hamstrings would tighten like hell and I had alot of trouble running with any type of intensity. Because the hammies were fatigued, the load would then immediately transfer to the lower back, so I'd be back where I'd started with lower back pain.

So at this moment, in my current program, we're still working on activitating and building glute strength, but Liz has prescribed exercises for me to now activate the glutes 'before' I activate my hamstrings. I'm also now working on building my quads, so that I'm spreading the workload more evenly and using the glutes, hamstrings and quads, and taking the load off the back. I am also doing more ab/stabilising work to continue building strength through the core, to support all these other areas.
Liz prescribes for me cardio (combo of steady state and HIIT) to get and stay lean, and also to improve my cardiovasclar fitness. In addition...weights/strength training (focusing on mainly compound exercises, i.e. squatting, deadlifting along with a little isolation work) and rehabilitation/activation work, ensuring 'correct form and technique' as the no.1 priority.

So what does that mean?

I'm the strongest and fittest I've been since before I injured my back in 2000!

- I currently have no lower back pain, and the tension has significantly reduced on RHS. So I'm starting to see improvements in the muscular imbalances on the RHS (which is where it is mainly prevalent).

- My hamstrings are no longer tight, and I can now run at a moderate pace without any subsequent tightness or lower back pain. My lower back and hamstring flexibility are starting to return.

- I can now run on hard surface at a moderate to fast pace without any subsequent hip stiffness, soreness or pain. I am now pain-free throughout both hips, especially in the RHS where my degeneration is.

- My pelvis has not dropped out significantly for at least 2 months, and I have only just visited my chiropractor for my normal monthly adjustment in the last week. Prior to that, I needed at least 2 adjustments per month to see me through the month.

- I haven't been to see my physio for at least 2 months. No need.

- I reached one of my 2011 goals last month, which is to do 40 push-ups at my BFA (basic fitness assessment) which is a sign that I've increased my core strength. I only improved my run time of 2.4kms by 4 seconds, but most importantly again - no hip pain or stiffness. And I'm still well under the time for females for my age group.

- Last Tuesday night was my first ever AR PT session that I have approached without one ounce of apprehension about injuring myself. It's the first time ever that I have not been stressed about what would be in store for me during an AR PT session. It was a fartlek (running) session, and I'd already done a leg workout and cardio session that morning. I was confident and I had no physical repercussions (apart from being fatigued the next morning for Zumba). This was a major milestone for me!

- I am now able to kick without any pain or restriction in the hip joints. I have increased flexibility and range of motion surrounding the hip joints. It's still tighter on the RHS, but alot better. I am also experiencing less restriction on the RHS, especially along the ITB.

- I have experienced a significant decrease in tension and neck/shoulder pain, improving my ability to train in Wing Chun, which is upper body dominant. This has been achieved by learning to activate the lower traps/upper back and relax the upper traps.


I cannot begin to explain what an epiphany this is.

I'm still working on the imbalances, but I've come a long way. And I'm moving forward with confidence.

I couldn't have achieved all of this without the help of certain people in my life. I believe that in order to progress, it's important that you find the right people to help you achieve your goals. And if you experience a stalemate in your journey, don't give up. Keep looking until you find the right person and/or the right solution for you, because your situation can change as you progress (or regress). I've always had the fortune of finding the best people to help me. People who have walked the talk and who have the knowledge, passion and skills to take me from where I am to where I want to be.

I've always found throughout my life and I'm still finding now, more than ever that, 'when the student is ready, the teacher will appear'.

Identity Crossroads

Identity:

1. The distinct personality of an individual regarded as a persisting entity: individuality.

2. Who a person is, or the qualities of a person or group which make them different from others.

****WARNING: LONG POST****

When you reach a point where you may need to accept your own mortality, it's a difficult thing to do. I know there are those of you who have had to make some tough decisions when you've realised that there are just things you can't do physically anymore and you accept this is move on (or do you really accept it?).

I reached my first identity crossroads 19 months ago now. I'd been clinging to an outdated identity. Life had changed; circumstances had changed...I'd changed, and I finally realised that in order to find happiness and be content I had to let go of the past and move on. And in moving on I had to re-create myself.

It's not that I wanted to change my identity and the true essence of who I am, but moreso, I needed to update it. It was time for an identity makeover. To give it a refresher; clear away the cobwebs and catch up with the times.

In that process I've worked out that my identity revolves around being not just being fit and healthy, but HOW I do fit and healthy....and it must be DIFFERENT...it must be UNIQUE... and it must give me a sense power and control, and be challenging enough to keep me motivated. And lastly, it must be something that I feel is achievable, yet just out of my reach and slightly elusive...is forever evolving, that there is always a sense of mystery and mystique...sought of like searching for the holy grail. Obviously at some point, you reach milestones, but you're always setting new ones in its' (holy grail) pursuit.

So here I am again...at the crossroads.

And like I said, I'm coming face-to-face with my own mortality and the reality that I am in fact getting older, and I physically won't be able to do everything that I want to do. At the moment, I haven't reached any finality about what I can or can't do. I'm still exploring all avenues and solutions in continuing to move toward my fitness goals.

Yesterday, I had my x-rays done on my hips, as I've had a ball and socket issue on the RHS to match the muscular imbalances on that side and glute weakness. At first we thought it was purely muscular, but after yesterday, it's been confirmed that there is a beginning of some bone degeneration of the ball (humerus) in my RHS hip. Hence all the flair-ups I've been having periodically.

My physio has basically said to rest and hope the inflammation goes down (and the slight pain in my hip and front of thigh), and to give him a ring on Monday. If the inflammation goes down, he said I can return to training, but slowly, and no running, jumping or impacting movements that will exacerbate the hip joint. Oh...and no deep squatting below 90deg for now. If the inflammation doesn't settle down, then he's talking 'Orthopaedic specialist'...***dread.

So yesterday, understandably I was a little down.

All of the sudden those images I had of achieving amazing physical feats...the ones I'd been nurturing since the start of my re-creation, suddenly vanished, and reality began to take it's place. For me, that's like a death sentence. I'm at my best when my head is in the clouds and my reality is something of a parallax.

But then, as always, when it seems that there is only one option...one solution, the eternal optimist in me goes on the offensive, and I start to look for possible solutions. That's how I resurrected myself before. I'm a firm believer in exhausting all your options before making things final in your mind and heart. And sometimes the solutions can come from the most unexpected sources, if you would only open your mind to the possibilities.

I have come to accept that maybe, I may not be able to do some things, and I might have to change HOW I do fitness. Rather than running, my physio has suggested cycling. He has recommended I continue with Crossfit, as the benefits for me long term are great, especially in relation to core strength and stability and overall muscle strength. At this stage I just may have forego some certain types of exercises (like box squats). But hey...I've been scaling since I've started, so that's not new in crossfit. Just about everybody starting out is doing some form of scaling, and there are so many crossfitters who are working with pre-existing injuries and physical limitations. I'm no different there.

My only concern is how this will affect the Reserves. I will just have to play it by ear. I'm not in infantry or something that requires me to be in peak physical condition to be able to do my job. I'm in admin...a clerk...pfffttt! However, I still have to maintain a certain level of fitness and be able to pass my fitness tests, which I don't have a concern about. It's mainly running which is the issue, and also pack-marching. This is horrendous in terms of the pressure on the lower back and lower limbs and would have to be the most detrimental activity for health, I've seen in the army. Army packs are not structured to enable you distribute the weight correctly - not like hiking/mountaineering packs are designed. The Army is not at the forefront of exercise science, let me tell ya! The army doesn't get you fit, contrary to popular belief. You need to be fit before you join, in order to withstand the rigours and demands. In fact, alot of injuries occur because people do not get fit enough or they fail to maintain their fitness, and so succumb to the army's inadequacies in exercise science.

Anyway...options...

Many years ago, when I was still practicing Buddhism, I met a wonderful couple, Joel and Gina. They were giving regular consultations at the Chung Tian Buddhist Temple in Rochedale and at that time I was having some hamstring issues and decided I'd see them. Joel is a very gifted chinese doctor, and his specialty is 'bones'. He is known as a chinese bone doctor, or western medicine's equivalent to a chiropractor. As far as adjusting the skeletal system, that's about as similar as it gets when it comes to a comparison. Chinese bone doctors are much more wholistic when it comes to treatment, and for those of you who are familiar with the workings of chinese health practicioners (practicing chinese medicine and treatments), they consider the body as one whole, integrated system. They don't see disease, injury or ill-health as an isolated incident. They see these things as part of a bigger picture and all the systems of the body are working together as a complex whole. No systems are separated to isolate the cause. It's a matter of looking at the symptoms, and finding it's origin or origins within the entire system (skeletal, muscular, endocrine, lympthatic, nervous...etc), and how even subtle changes can affect directly or indirectly your state of health.

Gina, his wife, is a chinese herbalist and they work together to diagnose and treat. Thanks to Joel, Anthony no longer experiences crippling migraines. He used to get them regularly every week over many years.

Back to chinese bone doctors...they diagnose and treat in a similar way to other chinese doctors, in that they read different pulses, i.e. heart, liver, kidney meridian, etc, in order to determine where a particular problem may be originating from, and then they help to rid the body of symptoms through the use of chinese herbal medicines, physical exercise, acupuncture, and in some rare cases (in Australia), using Qi Gong (Chi Kung) to direct energy (Qi) to specific points in the body, in order to trigger the healing process. I have had this type of treatment and it's difficult to explain the sensation. I liken it to an induction cook-top, where the heat or energy remains internal, however, it feels cool when you touch the surface. So when being treated with Qi, you can feel heat within the muscles of your body, or you can feel it internally, but unlike a heat pack where you feel the heat on the surface of your skin, with Qi, there is no heat on the surface of the skin when you touch the area where the Qi force is being applied.

I also remember Joel explaining how the Chinese view and heal bone injuries. Their philosophies on this a very different to western opinions, as they've had over 2000 years to observe the human body. It's quite fascinating.

Anyway, today I go to see him and I'm hoping that he can firstly help alleviate the inflammation (apart from using anti-inflammatories) and then offer an alternative as far as helping to heal my injury. I know I can't replace the bone that's already degenerated. I can continue however to work on increasing the muscle strength in and around the hip, glutes and core, because that's where this all started. And hopefully I can stop or slow the degeneration enough to be able to physically be able to do the things I want to do in a way that I can still retain my identity.