Insanity Workouts

heartbreak_star

Hey everyone,

I know some of you were lovely enough to follow my blog, and I've started a new hobby of powerlifting so I updated it. I'm going to try and post once a week with goals and achievements - hopefully some of you might like to read it.

http://kimsanityworkout.blogspot.co.uk/

HBS x

Cottage_Economy

I'm bumping this thread up as I've just started the Insanity workout and this thread has some great helpful information in it. Is anybody else out there adding a little Insanity into their lives?

I have a major beach holiday at the end of August to celebrate a friends 40th and started working out last July well in advance of it. In September some building work I was helping my husband with damaged one of the cuff muscle in my left shoulder, which five months of rest and four months treatment from a chiropractor has helped get me to about 95% recovery but never cured 100%. I have not worked out since last September and was facing being a major blob on the beach in August.

My before bikini pictures were atrocious. Awful, embarrassing. A wake up call of epic proportions. I am very lucky to have an hourglass figure so I've got away with the weight gain when in clothes by always dressing for my shape, but I have nowhere to hide in a bikini!

So with 66 days before the holiday I decided to give Insanity a go.

I'm on day 5, and being really careful, modifying some of the push up exercises if my shoulder complains at all and then making sure I ice it for fifteen minutes afterwards and use ibuprofen gel. After four days I have a better range of movement in my shoulder and can do a little more on the press ups every day.

However I. AM. KNACKERED! I feel really good about an hour after, but am walking round like the living dead the rest of the time! The content of my diet is reasonably good (I'm not a junk food person but do have a weakness for tea and biscuits) and I'm positive my potion sizes have been my downfall. I've lost 9lb since January modifying my portion sizes so I know I'm on the right track. However I do need to add more protein in some way other than nut butters and protein powders as I'm allergic to one and intolerant to the other.

Because of my shoulder and not being able to drive myself to the max I won't get crazy results, but I should get good ones. Even with the modifications I'm watching sweat drip off the end of my nose and squealing when it goes in my eye, so I know I'm getting a workout.

Also, I've added an additional 10 minute stretching routine into the warm up and cool down as I felt extremely tight even after the Insanity stretches. I know from the past that if I get tight I get injured and I want to see Insanity through to the end.

These are my measurements:

20-Jun Fit Test 1
Switch Kicks 53 Power Jacks 22 Power Knees 46 Power Jumps 14 Globe Jumps 5 Suicide Jumps 5 Push-Up Jacks 0 (shoulder wouldn't have it) Low Plank Oblique 19

Measurements
Weight 169 (12st 1lb)
BMI 31.5
Body Fat 44.6% (according to my digital scales)
Neck 14"
Chest 45"
Waist 34"
Hips 41"
Right Thigh 25"
Left Thigh 25"
Right Bicep 13"
Left Bicep 13"
Right Forearm 8"
Left Forearm 8"

~Chameleon~

Can I ask why you saw a chiropractor instead of a physiotherapist? It should have taken just weeks to fix and you'd have been given rehab exercises to strengthen the entire set of rotator cuff muscles.

If your shoulder is still hurting then no amount of ice or ibuprofen will fix it. You need to see a proper physio

murphydog999

In September some building work I was helping my husband with damaged one of the cuff muscle in my left shoulder, which five months of rest and four months treatment from a chiropractor has helped get me to about 95% recovery but never cured 100%.

This is because during your recovery your body will have compensated for the injury and you 'being tight' in other areas quantifies this. Your 'good' side will have taken over and you may well find you now have lower back ache and your other shoulder will be rounded and forward.

You are right to add more stretching into your routine, but until you are looked at as a total unit, rather than just treatment for a dodgy shoulder, you will continue to have problems.

Cottage_Economy

~Chameleon~ wrote: »

Can I ask why you saw a chiropractor instead of a physiotherapist? It should have taken just weeks to fix and you'd have been given rehab exercises to strengthen the entire set of rotator cuff muscles.

If your shoulder is still hurting then no amount of ice or ibuprofen will fix it. You need to see a proper physio

Because my GP referred me. The chiropractor is part of a multi-skilled set of people at a sports clinic - she does physio as well as chiropractic and used the Active Release Technique (ART) on me with acupuncture plus gave me sets of stretches and exercises to do, which I find utterly dull to be frank. As I said, they've got me 95% of the way home on it.

I'm not doing the ice and ibuprofen to fix it. I'm doing it help reduce any potential pain and swelling after the workout. I don't bother to see if I need it - I just do it automatically).

As it is I've had a very little aching, no swelling and my range of movement has improved a little in four days. I could not do a press up of any kind four days ago without my shoulder feeling weak. Now I can go down about three inches with no weakness or tweaks.

I'm quite happy with what I'm seeing.

Cottage_Economy

murphydog999 wrote: »

You are right to add more stretching into your routine, but until you are looked at as a total unit, rather than just treatment for a dodgy shoulder, you will continue to have problems.

I was. And I'm 95% of the way there not because I wasn't assessed properly (a fairly wild leap for you to make given how little information I gave in my first post about the subject) but because my back muscles are still not strong.

Both of my shoulders were rounded at the time of being first assessed after the accident due to poor posture and imbalanced weight training focused to much on my chest and not enough on my back. The accident involving a concrete block put the cherry on the cake. I wore 3-4 inch heels all the time and sat behind a desk too high on a chair inappropriately set for my little frame. I was doing surveying on a normal telephone with no headset.

I have changed just about everything. I no longer wear inappropriate heels, I sit at a different desk, my employers had a new chair built for me, I now have a proper calling system with headset.

My hips are now properly aligned, my shoulders back and down and not rounded and my lower back feels good with no aches. I'm aware of how I sit, stand, move and breathe.

And I stay away from concrete blocks.

~Chameleon~

Cottage_Economy wrote: »

Because my GP referred me. The chiropractor is part of a multi-skilled set of people at a sports clinic - she does physio as well as chiropractic and used the Active Release Technique (ART) on me with acupuncture plus gave me sets of stretches and exercises to do, which I find utterly dull to be frank. As I said, they've got me 95% of the way home on it.

I'm not doing the ice and ibuprofen to fix it. I'm doing it help reduce any potential pain and swelling after the workout. I don't bother to see if I need it - I just do it automatically).

As it is I've had a very little aching, no swelling and my range of movement has improved a little in four days. I could not do a press up of any kind four days ago without my shoulder feeling weak. Now I can go down about three inches with no weakness or tweaks.

I'm quite happy with what I'm seeing.

ART sounds like a fancy name myofascial release, which all sports physios use as a matter of course during treatment. The rehab exercises may sound dull but need to be kept up with religiously to stabilise your entire shoulder joint. If you don't then further impingement will occur causing secondary bouts of tendinitis.

Good luck with it. Oh, and by the way, don't just apply ice or NSAIDs for the sake of it otherwise they won't be effective when really needed and you may actually be causing permanent damage without realising it. Pain is a warning signal something is wrong

Cottage_Economy

~Chameleon~ wrote: »

ART sounds like a fancy name myofascial release, which all sports physios use as a matter of course during treatment. The rehab exercises may sound dull but need to be kept up with religiously to stabilise your entire shoulder joint. If you don't then further impingement will occur causing secondary bouts of tendinitis.

Good luck with it. Oh, and by the way, don't just apply ice or NSAIDs for the sake of it otherwise they won't be effective when really needed and you may actually be causing permanent damage without realising it. Pain is a warning signal something is wrong

Let's stop this p*ssing contest right now.

First, I have not said I had tendonitis. Nowhere have I said exactly what was wrong with my shoulder other than I had some problems with my cuff muscles. That could be impingement, bursitis, tendonitis, or a minor tear. You have simply assumed you know. I also have not said I am experiencing pain. I simply said my shoulder wouldn't allow me to do things. Again, you have just assumed that it was pain. You have also made the bald statement that my shoulder problems should take just weeks to fix without knowing what exactly my diagnosis was or how long my recovery was anticipated to take.

Second, I'm not after medical advice and neither is it allowed on this forum. While well meant, your 'advice' about icing, NSAIDS and exercises may be in contrast to what I have been told by my therapist, someone who has assessed me in real life and made recommendations.

I came on here to find like-minded people doing the Insanity workout who could help me keep motivated. I'd appreciate it if we could stick to the topic of Insanity workouts.

heartbreak_star

You should still see a medical professional regarding the shoulder - as someone who's done the full 2 months it's going to get a lot harder!

HBS x

ManPants

Hello!

Just completed the Insanity Fitness Test. Day 1 done!

Hopefully you will see a lot more of me on this thread!

Stupotstu