Tag Archives: physical therapy

6 Month Post Surgery Check-Up

Good afternoon! How was your weekend?

Today

This morning, I had a post surgery check-up with my hip doctor. It’s hard to believe that I am almost 6 months post surgery. It seems like it was just yesterday I was stuck in bed with a hip brace and crutches.

Hip brace and crutches from over the summer:

I am very happy to report that today was my LAST follow-up doctor’s appointment and tomorrow is my LAST physical therapy session! I was extremely happy!

The doctor said that I had really good strength back in my leg and if I want to run, it’s important to keep that strength up. He also said that it would be fine to get back to group fitness classes such as Butts & Guts and Spin if I take it easy.

My Achilles tendon has still been bothering me and he said that it could be just because I haven’t ran in a long time. He said to keep an eye on it and to listen to my body. If my Achilles tendon is really bothering me then I should take it easy on the running. It said it might take a few weeks and not to push it.

Lately, I’ve been doing a 2:2 walk/run ratio for about a mile. It still bothers me a bit so I’m not going to push the running quite yet.

The best part is that the doctor said I should be just fine to run a half marathon this year!! He said it would be best to aim to run one in the fall. That way my Achilles tendon has time to get better and I can train slowly. I am so excited! I have been trying to run a darn half marathon for years!

Danny has the day off so after my doctor’s appointment, we celebrated with a trip to the gym. :)

I just got new Victoria Secret crops at the semi-annual sale this weekend. Love those Christmas gift cards!

We started out on the treadmill, followed by back and biceps exercises, then we finished up with a little bit of jump roping and stretching. 720 calories burned!!

Backing up to the weekend a bit…

Saturday

On Saturday morning, Danny and I went to the gym.

We warmed up on the stationary bike and then worked on chest and triceps.

Our exercises included:

  • chest press
  • dumbbell chest flies
  • cable machine flies
  • chest press machine
  • skull crushers
  • triceps extensions
  • overhead triceps extensions
  • triceps dips on the bench

On Saturday afternoon, we went to Woodfield Mall so Jaden could go to Build-a-Bear.

I’ve mentioned this before, but Jaden really loves his stuffed animals. He takes care of them, feeds them, plays with them, and brings them everywhere he goes.

He picked out the perfect bear, it got stuffed, and Jaden picked out a little coat for him. We walked around the mall for a little while but there are just so many people at Woodfield Mall. I can only stands gobs of people for a short amount of time.

We also stopped at Target where I found this Chobani green tea infused yogurt.

I was a little nervous about how green tea yogurt would taste but it was actually really good! The green tea flavor is very light and not overpowering.

Sunday

Sunday we kind of hung out and got things ready for back to school. The kids visited their grandma and I had an afternoon coffee break.

I rarely drink coffee in the afternoons but yesterday I was so tired. I was up early to go grocery shopping (can’t stand the crowds later in the day) and I’m still trying to shake this cold! Why do colds last forever and ever and ever?

And that’s whats going on with me! Have a great afternoon!!

  • What did you do this weekend?
  • Have you ever wanted to really do something but were physically unable to?

 

 

 

 

 

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Working Out and Physical Therapy

Good afternoon! Happy Wednesday – we’re halfway through the week! I’m excited because Danny has Friday off of work and we’re going Christmas shopping and hopefully we’ll check everything off our list.

Yesterday

Guess where I went yesterday? If you guessed the gym then you know me too well. :)

I drop Jaden off every morning and then head to the gym. Yesterday morning was busy and I had to grab breakfast on the go. Jaden absolutely loved his face in this picture:

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I started off my workout with 30 minutes on the stationary bike. I went a total of 7.5 miles.

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Next, I did some chest exercises including:

  • incline chest press machine
  • decline chest press machine
  • chest press on the stability ball
  • chest flies on the stability ball

Sometimes I add push-ups into my routine but my wrist has really been bothering me lately so I’m skipping the push-ups until it starts to feel better.

I finished my workout with a little bit of walking, stretching, and foam rolling.

After the gym, I had a physical therapy appointment. It works out good because my physical therapist is literally three minutes away from my gym. My achilles tendon has been bothering me a lot lately so the physical therapist worked on that. I’m also not supposed to run until it starts feeling better. I’m not even supposed to walk on the treadmill if it bothers me. So I’m going to take a short break from running until it gets better.

I got quite the workout at physical therapy yesterday. When I’m feeling good, she has me do a lot. I decided to wear my heart rate monitor yesterday to see how many calories I burned during my physical therapy session. In 45 minutes, I burned 407 calories, and I burned 555 calories at the gym before that.

Some of my physical therapy exercises yesterday included:

  • sprints in the elliptical (15 seconds hard/30 seconds rest)
  • leg press
  • single leg press
  • jumps on the leg press
  • single leg deadlifts
  • walking lunges
  • band walking side to side
  • balance exercises

I’m actually surprised that I’m not more sore today!

Today

I don’t remember if I’ve mentioned it, but Jaden’s Elf on the Shelf, Nick, is back this year. This morning, Jaden found him playing Battleship with a teddy bear.

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Jaden absolutely loves Nick. :)

This morning at the gym, I rode the stationary bike for 15 minutes and then did back exercises. Now I’m home and have a few Christmas crafts to work on. I can’t share what they are yet because they’re Christmas presents.

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Have a great afternoon!

  • Have you finished Christmas shopping?
  • Do you ever make homemade presents?
  • Did you workout today?

 

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First Group Fitness Class in Five Months

Yesterday, I went to my first group exercise class in five months!

My physical therapist gave me the okay to try a few exercise classes like butts & guts, yogalates, and barre as long as I do what I can and don’t over do it.

Yesterday, I went to the Butts and Guts class and we did a Brazilian butt workout that included a lot of squats, lunges, and core work. I did what I could and didn’t push myself. Since I can’t really jump yet, I stuck to regular squats and lunges while everyone was doing jumping squats and lunges.

It was great to get back to a group class but it was hard. The class went from 9:15-10:15 and I had physical therapy at 11:30 am. Probably not the best planning on my part but Butts and Guts is only offered on Tuesday mornings. We took it fairly easy in physical therapy doing manual muscle work, core exercises, and balance exercises.

Very happy to be taking a class again:

After dinner last night, we took the kids to drop off presents for the Giving Tree, and Jaden delivered his letter in Santa’s mailbox.

Then we drove around and looked at some Christmas lights. I love looking at Christmas lights!!

Today

When I woke up this morning, I was dying. Dying. I am soooo sore. I’m more sore than I am in pain but my quad is bothering me quite a bit. I think classes are definitely something that I’ll have to ease back into. I probably won’t take Butts and Guts again for awhile because I have physical therapy every Tuesday for the next month.

I did go to the gym this morning but took it super easy. Since I’m sore, it’s better for me to move a little bit than to not move at all so I did the stationary bike for 30 minutes and walked slowly on the treadmill for 25 minutes.

I finished up with some foam rolling and stretching.

So sore.

Lunch

For the past few days, I have been having a Kodiak Cakes waffle for lunch.

I usually buy the Kodiak Cakes Power Cakes mix because it has a good amount of protein but I accidentally grabbed the whole wheat, oat, and honey mix at the store. It’s still delicious. I just add in an egg white for a little bit more protein. And I always add a tablespoon of Ghirardelli mini chocolate chips because chocolate makes everything better.

This afternoon, I am going to rest my body a bit and wrap some Christmas presents! I have a lot to get done!

Have a great afternoon!

  • Do you take group fitness classes? Favorite?
  • Waffles or pancakes? I love waffles!
  • Have you started wrapping Christmas presents yet?

 

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Thanksgiving Eve

Good morning and Happy Thanksgiving Eve! Tomorrow is a day for family, being thankful, and let’s face it – lots of food!!

I finally used up my last Vue cup in my Keurig coffee maker and I am back to using regular k-cups now.

I was excited to try out the butterscotch coffee. It was very good – the perfect amount of flavor!

Yesterday

Yesterday morning, I didn’t go to the gym because Jacob had his first orthodontist appointment to get his braces tightened (I don’t miss those days!). The appointment went really fast and we were in and out of the office quickly.

We came home and Jaden and I decorated the fridge and worked on some snowman ornaments.

I loved how the ornaments turned out! We just put cotton balls into a clear ornament, added a face, and then hot glued on the pipe cleaner and pom poms to look like earmuffs.

In the afternoon, I had physical therapy. Since I ran four minutes on Sunday, I was able to run five minutes at physical therapy yesterday.

I have been trying to increase my speed a little bit but my physical therapist said that it would be better for me to work on endurance rather than speed. She said I can add two more minutes to my running time but not to worry about going fast.

I’m going to try to stick with about 5 mph as long as my hip feels okay and work on being able to run longer, not faster. I’ve noticed that the faster I run the more I feel it in my hip so I’m going to make sure to take it slow.

Today

This morning for breakfast, I had apple cinnamon steel cut oats.

I saw these at the store over the weekend decided to given them a try. Thankfully, they were really good because they were buy one, get one free at the store so now I have twenty packets of oats.

I’m letting the kids sleep in a bit today because we’ve been getting up early the past few days and Jaden was so crabby all day yesterday. Once they wake up, I plan on going to the gym and then going to the store.

On Thanksgiving, we go to my grandparent’s house every year. On Friday, my mom, brother, sister-in-law, and niece come over to our house and I cook Thanksgiving dinner. So after the gym I need to get the rest of the food for Friday.

On the menu for Thanksgiving Friday:

  • turkey
  • cheesy potato casserole
  • rolls
  • stuffing
  • carrots
  • corn casserole souffle
  • cranberry sauce
  • one baked potato for Jaden because he is obsessed
  • pumpkin pie

I plan on making the potatoes and stuffing ahead of time so I can just pop them in the oven when the turkey comes out. Yum!

I have been eating so much more this past weekend and this week than usual. Holidays are always so hard because there’s so much delicious food everywhere. I am looking forward to getting back on track after this weekend. :)

Have a great day!

  • What are your plans for Thanksgiving? Do you cook?

 

 

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That Time I Ran For One Minute

Apparently I slightly misunderstood what the doctor told me yesterday. I can still start a walk/run program, but when he said five minute increments, he literally meant five minute increments and that’s it.

I had physical therapy this morning, and I asked my therapist how many times I could repeat the five minute increments and she explained that I would only be able to run one minute the first day, and that’s it. Rest the next day and then run two minutes followed by three minutes walking on the day after that.

So, I am starting off way slower that I initially thought but at least it progress and I don’t want to hurt my healing hip. Today at physical therapy, I ran one minute on the treadmill and walked four. I could have went more, but of course, I shouldn’t. I can walk more on my own if I want, just not run more.

I felt really good running for one minute and I can’t wait to run for two minutes. Yippee!

I haven’t run in a long time and my hip is still healing so my speed is very slow. I ran at about 4.3 mph today and I could feel my quad start to kick in so I’m making sure not to start off too fast.

I also went to the gym before physical therapy and worked on some chest exercises.

Yesterday afternoon, I went to Target and found these candy cane k-cups!

I am excited to try them out. I have a few more Vue cups left to use before I start using the regular Keurig coffee maker.

Lunch

Lunch today was an oldie but goody – a bagelwich!

I have been eating veggie flatbread pizza for weeks and I really needed something new so I switched to either a bagelwich with berry preserves (so much better!) or a grilled veggie quesadilla on a low carb high fiber tortilla.

Both lunch are quick, easy, and delicious.

It is freezing here today in Chicagoland. I think if we stay below 22 degrees it will be a record low for this date. I think when I got out of my car a little bit ago it was 13 degrees and felt like -7 degrees with the windchill. It’s not even Thanksgiving and we’re in the negative degrees. I hate it.

Have a great afternoon!

 

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Best Appointment Ever

Good afternoon! How was your weekend? Before I get into my weekend, I have some great news to share – the doctor gave me the okay to start a run/walk program!

I am so happy!

I had my post surgery check-up with my hip doctor this morning. Can you believe it’s been 4.5 months since my surgery?!

He said that as long as my quad and hip didn’t bother me too much, I could start a run/walk program in 5 minutes increments.

So the first day, I would run one minute and walk four minutes. I would repeat this a few times as long as I felt good. Then I would not be able to run the next day and the following day, I would run two minutes and walk three minutes for a few intervals. Then I would rest the next day and continue with three minutes of running and two minutes of walking.

I would repeat this until I am up to about 10-15 minutes of straight running! Yay! But if my quad starts to burn like it tends too when I overdo it then I need to scale back. He said the quad pain should go away in the next few months but not overnight.

He also gave me the okay to do some group fitness classes like yoga, Pilates, strength training classes, etc as long as I start slow and avoid any position where I have to turn my body because my hip isn’t quite ready for that yet.

Overall, my said my progress looks great and the range of motion in my hip looks great. I just have to continue doing closed circuit exercises such as squats, lunges, and the leg press to help regain more strength in my leg. He said I should also be fine with doing physical therapy once a week. My next appointment is at the beginning of January to check on my progress.

Yay!!

Let’s back up to this weekend…

Saturday

On Saturday morning, I was making breakfast before Danny and I went to the gym and I cracked open a double yolk egg!

I was a little more excited than I care to admit about that double yolk because that’s never happened to me and I thought it was so cool. But I also thought it was weird and wouldn’t eat it. I gave it to Danny instead.

After breakfast, we went to the gym. Danny and I did some back exercises including:

  • lat pulldowns
  • seated rows
  • t-bar raises (a new favorite!)
  • straight arm pullovers
  • deadlifts
  • bentover rows

After our workout, we stopped at the Giving Tree and picked out some tags to buy toys for kids for Christmas. We picked three tags for boys and then we’ll go back and deliver our toys to the box.

It’s a great way for the kids to help others who might not have as much as they do. They really look forward to it every year and enjoy picking out a toy for a kid their age.

Saturday evening, we went to my brother and sister-in-law’s house for dinner. Crystal made a delicious chicken tortilla stew for dinner. I made a no-bake chocolate lasagna for dessert.

Jaden helped. He is my little chef, One of his favorite tv shows is Chopped on The Food Network.

The chocolate lasagna was so easy to make and so delicious! I found the recipe on Pinterest (of course!). The bottom layer was a Oreo crust. Danny and Jaden crushed the Oreos and I added some melted butter so they would stay together in the bottom of the pan. The next layer was cream cheese mixed with one cup Cool Whip, sugar, and a little milk. The third layer was chocolate pudding and the top layer was Cool Whip. I topped the whole thing with chocolate chips.

Yum!

On Saturday, we also stopped at Old Navy because they were having 50% off all outwear until 1 pm. I was looking for a coat for Jacob but all the ones in his size were just too thin. I did find a black vest with a fur hood for myself for 50%.

I used to have a black vest from H&M that I loved and suddenly I can’t find it. I have had it for years and years but now it’s just gone. I was happy to find a new one at Old Navy even though I had to ask an employee to take one off a mannequin because it was the only one in my size.

Sunday

Saturday evening was the first snow we’ve had that actually stuck and Jaden was so excited to build a snowman on Sunday. A mini snowman.

Sunday, Danny and I went to the gym again and worked on shoulders. We had a good workout and then came home to watch The Bears and The Blackhawks.

And that was my weekend!

  • How was your weekend?
  • Have you gotten snow yet?

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Friday Favorites

Happy Friday!

I had physical therapy this morning and I think I’m getting close to the end of my physical therapy journey. It’s kind of bittersweet. I am happy to be almost done but at the same time I’ve been going twice a week for four months and I feel like it’s really been helping me.

My quad is still pretty sore but I have a follow-up doctor’s appointment on Monday so we’ll see what happens.

My physical therapist said I have full range of motion in my hip now which was the basic goal post surgery. I just have to work on my endurance which is nothing new. Even though I’ve been running for years, I have always struggled with endurance. It’s just something that I have to work on.

Let’s jump right into today’s favorites!

  • Keurig Coffee Maker

I must really love Keurig machines. This is my third one.

I orginally had the regular Keurig coffee maker, and I loved it. I am the only person that drinks coffee in our house and I only drink one cup a day so the Keurig was absolutely perfect for me. Then the Keurig Vue came out.

I was smitten with the Vue. You could brew coffee, iced coffee, lattes, tea, and hot chocolate. You could change the temperature setting and pick how many ounces of coffee you wanted to brew. You had the option of brewing the coffee stronger.

It was love at first sight but I pushed the thought out of my mind because  1) I already had a Keurig and 2) it was expensive. Then my wonderful sweet husband bought me a Keurig Vue for our anniversary (I knew I married him for a reason).

But the Keurig Vue takes different size cups than the regular Keurig machine. For awhile, Target and Meijer near me sold them. Then they stopped and the Vue cups became a lot harder to find. I finally just started ordering them online because it was easier. The Vue cups also offered a lot less flavors than the regular k-cups.

As much as I loved the Vue, I missed the regular k-cups, especially all the flavors that come out around the holidays. I had already given my old Keurig to my brother and sister-in-law so I couldn’t go back to k-cups even if I wanted to.

Then earlier this week, Danny’s work was getting rid of one of their office grade Keurig machines. Danny was able to get it for only $25 (and a promise to clean out their current Keurig machine) and I was back in the k-cup business!! Yes!

I immediately had to go out and purchase a k-cup flavor that I was unable to get in the vue cups – butterscotch!

I can’t wait to try it! I have a few vue cups left so I am using those up before I start using the other Keurig.

That was quite a long explanation about my coffee maker. Moving on…

  • Nestle Tollhouse Chocolate Chip Cookie Creamer

Sticking with the coffee theme, I have a coffee creamer that I have been loving lately.

As much as I love chocolate, I am not really a fan of chocolate in my coffee. However, I made an exception to try this creamer and it’s really good. Well done, Coffeemate.

  • Turkey Jerky

I have no idea where my love for turkey jerky has come from.

I think I was trying out different foods to get more protein in my diet and I stumbled upon turkey jerky. I really like the Jack Links brand but today I picked up the Old Wisconsin brand to try.

  • Christmas Music

Our local radio station started playing Christmas music all the time today and I’m so happy! I love Christmas music.

I know some people think it’s too early to start with Christmas music and decorations but the holiday season is such a short time and it’s over so fast so why not celebrate as much as you can. It makes me happy so why wouldn’t I enjoy what makes me happy.

I love Thanksgiving, being thankful, and spending time with my family also, but there’s no reason I can’t celebrate both. :)

And that’s what I am loving this cold November Friday. Danny has a work outing tonight, so the kids and I are staying in, making dinner, watching How to Train Your Dragon 2, and eating popcorn!

Have a great night!!

  • What are your Friday favorites?
  • Christmas music now or after Thanksgiving?

 

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Back to the FitBit

Good afternoon! 

Workout

This morning, I went to the gym. Pre-workout, I had some Cellucor C4 in strawberry margarita. I’ve tried a few of the C4 flavors but the icy blue razz is still my favorite.

I rode the stationary bike and did a quick shoulder workout since I had physical therapy this afternoon.

My shoulder exercises included:

  • Arnold presses
  • Upright rows on cable machine
  • Mac raises with an overhead press (from Bodypump!)
  • Rear delt rope pulls
  • Lateral cable raises

My leg is still a little sore after the 4 miles I did on the treadmill on Monday. The pain is usually the worse in my quad which is where all my pain started almost two years ago. It’s frustrating that I still have quad pain after surgery but I guess my quad was overworked for so long that it takes a long time to get back to normal.

 FitBit

I recently started wearing my FitBit again.

I took it off because of my hip surgery but Danny recently got a FitBit from his brother so I decided to start wearing mine again. I like that it keeps me accountable with getting enough steps and it syncs to MyFitnessPal so it tracks calories in vs calories out.

Snack

Before physical therapy this afternoon, I had a thinkThin dark chocolate peppermint bar.

This is the best thinkThin bar I’ve had! So far, I’ve only been able to find it at Whole Foods but I’m hoping I can find them somewhere closer to me!

Well, I’m off to eat a late lunch and pick up Jaden from school. Have a great afternoon!

 

 

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Two Miles

Can you believe that tomorrow is Halloween and the last day of October?! It feels like this year is just flying by!

Although I love Halloween time (but maybe not as much as my dad), I’ll tell you a little secret…November 1st is my favorite day. It kicks off the start of the holiday season!

I love the holidays and I love Christmas. More than Halloween. Sorry, Dad.

I love the months of November and December. I love making turkey crafts with the kids, eating on Thanksgiving, and putting up Christmas lights (or instructing Danny on where to put the lights). I love cutting down a Christmas tree and decorating it. I love seeing Christmas lights, baking cookies, and watching Christmas movies on tv. I love Christmas shopping and spending time with my family. I love seeing that magical look on my kid’s faces on Christmas morning. I love it all.

I know that Christmas can also be stressful and hard for some people too. We always participate in food drives and buy presents and items for those in need. Christmas is the giving season and I love it.

So, tomorrow is Halloween and the end of October, but the start of the holiday season!!

Today, at the kid’s room at the gym they had a Halloween party. My niece dressed up as a puppy. A puppy with wings, so we’ll call her a puppy princess. :)

While my niece enjoyed the party in the kid’s room, I walked two miles on the treadmill. My farthest distance since my hip surgery!

It might not seem like a lot but considering the fact that I was in a hip brace and couldn’t walk without crutches just three months ago, it’s progress and I’m happy with it. I am slowly building my distance and we’ll see what the doctor says about running when I see him in a few weeks.

Physical therapy has started to get more aggressive and I’m happy about that. Yesterday was the first time I ever had to stop and get a drink of water because I was working up a sweat!

Yesterday, I did walking lunges, squats with a kickback, and standing planks on the TRX suspension trainer. TRX are straps that leverage gravity while you use your bodyweight to perform exercises.

My gym doesn’t have a TRX suspension trainer so I’ve never used it before and it was hard!! I always thought I had pretty decent arm strength, but after using the TRX, I think I’m wrong!

I’m glad that I’m making progress at the gym and at physical therapy.

After the gym, I stopped by Whole Foods to look for the new limited edition thinkThin bars and they had them!

I picked up a couple of each flavor to try – pumpkin spice and chocolate peppermint. I can’t wait to try them!

In some random news, I’m in the this month’s issue of All You magazine! Fun stuff!

Have a great afternoon!!

  • What are your plans for Halloween?
  • What’s your favorite holiday?
  • Have you ever tried TRX?

 

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It’s October!

Happy October 1st!

It’s the first day of October and the Halloween season has begun! My family is big into Halloween and we have a Halloween event planned for every weekend in October. It all ends with a big Halloween party where we keep our costumes a secret until the party.

Last year, Danny was Superman/Clark Kent and I was Wonder Women.

I am still thinking of a good idea for this year’s costume!

Yesterday

Yesterday was my first day back to the gym since before we went to Alabama. My adductor muscle is still bothering me a little so the physical therapist said I should do strength training every other day and rest or swim on the days in between.

Yesterday when I went to the gym, I worked on back and biceps. I also walked backwards on the walking track. I am having a hard time walking for more than a few minutes without pain in my hip and glute. So on Monday, the physical therapist had me walk backwards on the treadmill to work my hip extensors.

I have a hard time being coordinated enough just to walk regular so I was nervous about walking backwards on a treadmill but I went at a slow pace and managed not to go flying off the back of the treadmill. I was nervous about walking backwards by myself on the treadmill at the gym, so I did it on the walking track instead.

Have you ever tried walking backwards for an extended amount of time? It’s harder than it looks!

I wore my heart rate monitor to the gym yesterday for the first time in a long time and I was happy to see I burned so many calories strength training and walking.

From Instagram:

Yesterday afternoon, Jacob got braces!

I can’t believe how grown-up he looks with braces. I still think of him as my little baby and its hard for me to comprehend the fact that he’s a teenager now. How do they grow up so fast?!

He did really well getting the braces and was excited to show all the kids in the neighborhood when he got home. Now he just better take care of those things because braces are expensive!

I didn’t get braces on until I was 16 years old and I wore them until I was 19 years old.

Today

Since I worked out at the gym yesterday, I stuck to swimming today. I haven’t swam since before California and I can’t say I was overjoyed to get back in the pool. Swimming is okay but I don’t think I’ll ever love it.

Today I swam 40 laps (with and without the kickboard), did three sets of squats, and three sets of walking lunges.

Now, I have so much water stuck in my ears and it’s driving me crazy.

Breakfast

Along with my breakfast this morning, I had a Dannon Pumpkin Pie Greek yogurt.

My dad texted me a picture of this yogurt the other day and I had to run out to the store to find it!

This yogurt is amazing! I also had one with my dinner last night. I’ve had the Chobani pumpkin yogurt also but the Dannon is a lot better. I like them both but the Dannon is sweeter and tastes more like pumpkin pie!

This afternoon I have physical therapy and then I have my next follow-up doctor appointment on Monday. I’ll be almost three months post surgery. I can’t believe that my surgery was three months ago!

Have a great afternoon and enjoy the start of October!!!

  • What are you looking forward to the most in October?
  • Do you dress up for Halloween?
  • Did you ever wear braces?

 

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