Dot to Trot

My world is expanding as my butt is shrinking!

Archive for the category “Workout”

Conspiracy To Keep Me Out Of The Gym


I can’t prove it, but I suspect these 2 conspired to keep me at home and away from the gym this week.

After a week of taking it easy so my ankle can start healing, I was ready to hit the gym. Albeit, in a very gentle way.

So what does life toss at me? First up, a lethargic 17-year-old cat who refused food for 2 days.

Spider has kidney disease. We know at some point we’re going to have to make the “quality of life” decision. A few days before kitty stopped eating we noticed his jumping skills declined sharply over the last few weeks. Missing easy jumps. Falling off furniture (and not landing on feet).

The next up he refused food and instead just wanted water. More and more water. Read more…


Lots of Physical Therapy In My Future

Strasburg sock

How do you fix chronic Achilles tendon pain? By wearing the Strasburg sock while you sleep. Ugh!

First the good news – no bone spur. Which means no surgery in my future.


The bad? According to my physical therapist, my calf muscle is “one big knotted ball.” Which means it can take anywhere from 4 weeks to 6 months to fix…depending on how I respond to therapy.

Limited Mobility
I learned the calf is made up of 2 muscles, the gastrocnemius (upper calf) and the soleus (lower calf). My issue is the gastrocnemius is overly tight and, as a result of that tightness, shortened.

The gastrocnemius is so tight that I’ve lost a lot of mobility in my left foot. My therapist had me sit on a table with my legs straight out and tested how far my foot moved as I stretched my toes towards my body. Normal mobility is between 12-20 degrees.

My right foot is 15 degrees. The left? Four degrees. Read more…

Achilles Tendon Fights Back!

Achilles Tendon

After a week of awesomeness in the gym, my Achilles heel decided it’s had enough. But I’m not waving the white flag just yet when it comes to the Gold’s Gym Challenge.

This week is looking promising, no?

I started in earnest on my Gold’s Gym Challenge. My trainer upped the intensity of my sessions (i.e., heavier weights). I’ve enrolled in boot camp and yoga classes, each 3 times a week. And my idea of cooling down after each session is about 30-40 minutes on the elliptical (it’s just too cold to walk outside).

But Sunday is rest day…thank god!

Physical Therapy In My Immediate Future
I’ve hit the wall when it comes to my Achilles tendon.

I’ll have 4-5 really great days. No pain. Oh sure my ankle is very stiff mornings, but it loosens up with some stretching.

Yet one day a week I’m now in intense pain. All day. Eventually my ankle loosens up and the pain isn’t as intense. But that’s not good enough.

I’m now worried surgery is a possibility. Crap!

So this morning I’m putting in a call to the big dogs. My doctor and a physical therapist – someone with an emphasis on sports injuries.

Last night I noticed a bump behind my left ankle…and it hurt…bad.  My right ankle was pretty smooth. I get that swelling happens. But this is different. So there is a possibility of bone spurs.

There are just too many things I want to do. From running a Tough Mudder to ice skating, all require a healthy Achilles tendon.

Pain relief is my first goal. But I also want to make sure I’ve got good movement. I certainly don’t want any unnecessary strain on my Achilles.

Rethinking Gold’s Gym Challenge
It goes without saying that boot camp is out for now. So is walking. My trainer has work arounds when it comes to strength training that don’t aggravate my ankle.   As for yoga, it seems like most poses require ankle power.  I’ll probably have to talk with my instructor to see if there are alternative stretches I can do in class.

That means cycling classes are in my very near future. So tonight I’m digging out the cycling pants and shoes.

2018 Gold’s Challenge

2014 golds before after

My before & after photos from the 2014 Gold’s Gym Challenge. So Yeah, I’m a believer in this challenge.

Once again I’ve sighed up for the 2018 Gold’s Challenge. This is my 3rd time and I do love challenges. In my effort to loose my post surgery pounds, I’m off to a slow start. I feel I’ve finally righted my diet (no more eating out and no alcohol).

When it comes to losing inches, I need to jump start my exercise routine. Right now I’m more turtle than hare.

To be fair, I wanted to see the results of my 3D body scan before coming up with a plan of attack. While I want to do full body workouts, there is a part of me that wants to target my abs and thighs.

My doctor told me it would take a year for my abs to fully recover from surgery. He wasn’t kidding. It’s been a year and a half and while my abs are stronger, there’s still a lot of exercises I either can’t do (like that damn Roman chair leg raise) or am limited in how many I can do (I’m looking at you sit ups). Read more…

Ankle Still A Hot Mess; Skipping The 10K

I’m not a happy camper this morning. It’s already mid August and I’m still not running yet. Heck, I’m not even doing my daily walks. For a month I’ve diligently stretched my calf and foot in an effort to deal with the Achilles tendonitis.

The pain in the morning is just as bad as ever.

Now I’m finding that the comfort my sneakers provided in decline. Great.

That means I’ll miss the George Washington 10k in September. I can’t run it if I’m not training. And I certainly can’t run on this ankle anytime soon.

With the pain not going away, I’ve decided a little more aggressive action is needed. First up is an ankle splint. I’m picking one up this morning.

Next is massage therapy that focuses on the tendon and the main culprit, an overly tight calf muscle. I found this video online showing the massage technique.

Next up are more stretching and strengthening exercises. This physical therapy video demonstrates techniques that I can try using my stairs and resistance bands. The video also demonstrates how I can massage my tendon myself.

Hopefully I’ll feel a difference over the next few weeks.

Q: Who Are You To Trust With Your Health? A: Yourself


After 50 years, the government, medical, fitness and food industries are still peddling the same bad advice that is making us sick and fat. Time for a change.

I keep harping on the experts in the field of diet and nutrition not being all that expert. Why? Because they are so boneheaded dogmatic about their own beliefs they can’t see the mountains of evidence that those beliefs are wrong. The article  Health Authorities Continue To Fail Us poses a great question: Who are we to trust when it comes to dietary advice?

The article is a great read that sums up that our “experts” have gotten so much wrong, much to our detriment. From calories in/calories out to saturated fat is bad — it’s all bunk.

Yet the American Heart Association, American Medical Association, nutritionist, dietitians, doctors, fitness industry, Big Pharma, the food industry…hell the whole lot continue to push the same bad advice for more than 50 years.

The results? Obesity, diabetes, heart disease, cancer, non-alcoholic fatty liver disease and a host of other chronic diseases have skyrocketed.  That isn’t evolution. It’s environmental.

The food chain, built on this advice, is slowly killing us.

Since the medical, fitness and food industry has no interest in changing, the writer of the article has a very simple solution for you — not easy — but simple:

“So who are we to trust then? The list would appear to be getting smaller every day.

Now more than ever the message is clear: if you want to truly be healthy, it’s up to the individual to do their own research and come to their own conclusions. There is a mountain of information out there to go through, and you’ll need to sift through the bias of people selling you diets, fringe groups promoting their social agenda, and the media misinterpreting real research findings.

While it may sound like too much trouble, is your health really of that little importance that you’d trust it to anyone else but yourself?”





Am I Getting Stronger? Getting A Handle On My Progress

Dot Workout Log

My new workout log. Time to start tracking my goal of building strength.

While I track what I eat, my exercise tracking is lacking to say the least. It’s a good habit I never tried to reinforce. But without tracking my progress it’s hard to know if I’m actually building strength.

To get stronger I need to constantly challenge myself physically. That means increasing the difficulty of my workouts. But if I can’t remember what or how well I did my last workout, then how do I know I’m doing better? Read more…

Still Healthy!


The results are in for my 5th annual physical. Pretty much what I expected. Image courtesy of and Kromkrathog.

I got the results back from my annual physical. I’m still healthy. The news from my physical came about two weeks after my oncologist’s office let me know my test came back negative for cancer. So while I was happy with the results, my oncology report stole my physical’s thunder.

Other than my menopausal weight gain, I expected results similar to last year’s physical. Read more…

10K Training Detour: Achilles Tendonitis

crossing finish line 2015

The big action shot of me crossing the finishing line of my first 5K where I ran the entire 3.1 miles. I am awesome! I’m determined to do the same in a 10K race.

Well this is a fine how-do-you-do. My ankle problem is back which means my 10k training is taking a slight detour. I’m not running for a few weeks. I’m having issues with my ankle once again. My doctor suspects its Achilles tendonitis.

So I’m trying to minimize the impact on my foot. That means no running for a couple of weeks. Instead I’ll go to more spin classes during the week.

Per my doctor’s advice I’m giving up wearing high heals, flats and flip-flops for the time being. My ankle prefers walking shoes. The pain goes away quickly once I put those magic shoes on (provided I don’t stay on my feet for more than a couple of hours).

Since the pain is the greatest in the morning my doctor recommended some stretching to help loosen up my calf muscle (the main culprit) and some light foot stretches. I may pick up an ankle splint too, but I’m waiting to see if the stretching and training modifications help.

Fingers crossed I’ll be back hitting the pavement in August.

11 Weeks Of Training

crossing finish line 2015

The big action shot of me crossing the finishing line of my first 5K where I ran the entire 3.1 miles. Can’t wait to do the same for my first 10K…and yes, I am still awesome!

Over the last year I’ve tried training for a 10k with no luck. It’s just hard for me to train without an actual deadline. Well now I have one – September 10. That’s when I run 6.2 miles along the Potomac River to Mount Vernon for the George Washington Patriot Run.

While I don’t want to injure myself, I am going to push myself a little with my training schedule.  My thinking is my body can handle it since I’m not asking it to do something it hasn’t done before (just more distance and time).

Which means rain or shine, I have to run 3 times a week. It also means adding some non-impact cardio twice a week. My gym is testing a 30-minute speed cycling class this quarter. I might as well give it a go.

My current strength training, walking and yoga sessions provide a nice cross training.

But first thing up? Replacing gear. I’m heading out this morning to replace my running shoes.

I think I’ll also re-watch From Fat to Finish Line this weekend.  My training kicks off on Sunday and I’d like to go into it as excited as possible.

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