Last week, beginning Nov. 11th, was my first day back on the wagon--for about a YEAR. Yep, that's right! Nearly a year off the I-work-out-every-day wagon. Am I upset about it? Nope. I mean, let's face it--I only gained 6lbs. Yep. A year of breast cancer, multiple surgeries, and NOT working out consistently, and I gained 6lbs.
Even though I wasn't working out (I couldn't, most of the time), I remained as active as I could and continued to eat clean. Shakeology truly was my lifesaver. I knew, that as my body was healing, I was getting all the proper nutrition I needed. AND...all my doctors were so impressed with my level of health--especially with my blood pressure. (Again...thank you, Shakeology!) If I wasn't 100% sold on this stuff before, I am now.
So...as I embark on my fitness journey, AGAIN, I have a renewed vigor for my life, and this body that puts up with me so well. There are still a few things I have problems doing: pushups, pullups...pretty much anything that takes chest muscles. But i'll get there.
:)
Tuesday, November 19, 2013
Tuesday, July 30, 2013
Life happens
...doesn't it? Life often gets in the way. In the way of things we want to do AND things we want to accomplish. You can look at it two ways: You can either give up or move on.
I say this because I'm looking at my calendar, and I haven't worked-out consistently since the first week of July. And...ready for it??
I'M OKAY WITH IT.
It's not like I've been lounging around, enjoying free-time, because man...that's the farthest thing from the truth. BUT...life happens. I've been away from my home nearly every night in July, not crawling into bed until around 11 or 12...and sometimes, later. During this crazy month, I've managed to lose 4lbs. How? I continued to eat clean.
A large portion of my time was spent at the theatre (my daughter was in a show, and I worked backstage), and the food that is catered in is NEVER the healthiest option. Pizza, sandwiches (on white bread), snacks--cheese, crackers, chips, pretzels, etc. But sometimes, you're starving and you have to eat. So, yes, I did indulge on a few occasions. BUT, I remained a clean eater 95% of the time. It makes SUCH a huge difference.
This week, I most likely won't work out, either. I have missed my family, and I want to have some downtime with them. I'm going to cook dinner every night, i'm going to sit down and enjoy some tv, and i'm going to RELAX! So next week, i'll be raring and ready to go!
So you see? Life happens. It doesn't mean you quit--it means you just give it a new start!
Steph
I say this because I'm looking at my calendar, and I haven't worked-out consistently since the first week of July. And...ready for it??
I'M OKAY WITH IT.
It's not like I've been lounging around, enjoying free-time, because man...that's the farthest thing from the truth. BUT...life happens. I've been away from my home nearly every night in July, not crawling into bed until around 11 or 12...and sometimes, later. During this crazy month, I've managed to lose 4lbs. How? I continued to eat clean.
A large portion of my time was spent at the theatre (my daughter was in a show, and I worked backstage), and the food that is catered in is NEVER the healthiest option. Pizza, sandwiches (on white bread), snacks--cheese, crackers, chips, pretzels, etc. But sometimes, you're starving and you have to eat. So, yes, I did indulge on a few occasions. BUT, I remained a clean eater 95% of the time. It makes SUCH a huge difference.
This week, I most likely won't work out, either. I have missed my family, and I want to have some downtime with them. I'm going to cook dinner every night, i'm going to sit down and enjoy some tv, and i'm going to RELAX! So next week, i'll be raring and ready to go!
So you see? Life happens. It doesn't mean you quit--it means you just give it a new start!
Steph
Wednesday, June 5, 2013
Genetics--That's not why you're overweight
As a personal trainer, I hear more often than not, "I just have bad genetics." Whenever I hear that, I'd like to respond with, "No, you just have a bad attitude." Let's set something straight here: Genetics don't make you fat. PERIOD.
Genetics give you the body type you have, your shape, and yes, even a predisposition to WHERE your fat will lie on your body. For instance, when i gain weight, the first place it goes is my butt/hips. That's genetics (and scientifically, it's part of being female). Some women gain it in their belly first; some women, in their boobs. HOWEVER, one more time: GENETICS DON'T MAKE YOU FAT.
So, what does make you fat? Here's a list:
The food you put in your mouth: The easiest thing to change, yet people have the hardest time with this. Eat clean. Eat clean. Eat clean. And one more time: EAT CLEAN. That means no: white flour, enriched flour, white sugar. Remove those few things from your diet, and you're pretty much golden. AND i promise you--you'll see a difference in your body within a week. No, not some kind of crazy, magical, weight-loss promise--A REAL PROMISE. Take care of your body by feeding it right, and your body will thank you by reducing bloat and functioning on a higher level. You'll feel better, sleep better, and look better!
Excuses: I have heard them all. They range from the usual, "I just don't have the time" to the lamest of all, "I'm just too tired to exercise or eat right." WHAT??? You're kidding me, right? With 2 kids, a full-time job, homeschooling (thank God we're out for summer), competitive gymnastics, theatre, piano, Girl Scouts, etc., I have an entire reel of excuses I could use. But I don't. You know why? BECAUSE THEY'RE EXCUSES. Quit making them. You shouldn't have a flippin' excuse for not treating yourself right. It's just as easy to walk around the block than it is to sit your butt on the couch and watch tv. And guess what? If you're tired before you walk around the block, you're going to be tired when you sit down to watch tv, too. Choose the better option. Don't sit there and tell yourself you're too tired to eat something healthy because 'McDonald's is faster,' or 'a frozen pizza is easier.' You're kidding, right? Believe me, I have days when I can't cook; honestly, most days. But we always have healthy options! Our favorite: Amy's Organic Burritos. Clean and tasty. Kashi Organic pizzas--yum. Oatmeal--i'm surprised we're not pooping straight oats. Snacks: mini carrots, fruit, greek yogurt...the list goes on. It's NOT HARD. Don't be a lazy eater.
Do you want it? Do you WANT to be healthier?? Than you've got to make changes. YOU'VE got to commit to change. Don't fall into unhealthy habits, and break the unhealthy habits you DO have. You can do it.
I did it. :)
Steph
Genetics give you the body type you have, your shape, and yes, even a predisposition to WHERE your fat will lie on your body. For instance, when i gain weight, the first place it goes is my butt/hips. That's genetics (and scientifically, it's part of being female). Some women gain it in their belly first; some women, in their boobs. HOWEVER, one more time: GENETICS DON'T MAKE YOU FAT.
So, what does make you fat? Here's a list:
- Your lifestyle
- The food you put in your mouth
- Excuses
The food you put in your mouth: The easiest thing to change, yet people have the hardest time with this. Eat clean. Eat clean. Eat clean. And one more time: EAT CLEAN. That means no: white flour, enriched flour, white sugar. Remove those few things from your diet, and you're pretty much golden. AND i promise you--you'll see a difference in your body within a week. No, not some kind of crazy, magical, weight-loss promise--A REAL PROMISE. Take care of your body by feeding it right, and your body will thank you by reducing bloat and functioning on a higher level. You'll feel better, sleep better, and look better!
Excuses: I have heard them all. They range from the usual, "I just don't have the time" to the lamest of all, "I'm just too tired to exercise or eat right." WHAT??? You're kidding me, right? With 2 kids, a full-time job, homeschooling (thank God we're out for summer), competitive gymnastics, theatre, piano, Girl Scouts, etc., I have an entire reel of excuses I could use. But I don't. You know why? BECAUSE THEY'RE EXCUSES. Quit making them. You shouldn't have a flippin' excuse for not treating yourself right. It's just as easy to walk around the block than it is to sit your butt on the couch and watch tv. And guess what? If you're tired before you walk around the block, you're going to be tired when you sit down to watch tv, too. Choose the better option. Don't sit there and tell yourself you're too tired to eat something healthy because 'McDonald's is faster,' or 'a frozen pizza is easier.' You're kidding, right? Believe me, I have days when I can't cook; honestly, most days. But we always have healthy options! Our favorite: Amy's Organic Burritos. Clean and tasty. Kashi Organic pizzas--yum. Oatmeal--i'm surprised we're not pooping straight oats. Snacks: mini carrots, fruit, greek yogurt...the list goes on. It's NOT HARD. Don't be a lazy eater.
Do you want it? Do you WANT to be healthier?? Than you've got to make changes. YOU'VE got to commit to change. Don't fall into unhealthy habits, and break the unhealthy habits you DO have. You can do it.
I did it. :)
Steph
Monday, April 15, 2013
Can i have some cheese with my whine, please?
UGH. Just...UGH. I tried to do a pullup today. Ouch. Breastcancer has really pissed me off--and although the CANCER is gone, i'm still dealing with it's crappy cousin, Repurcussions.
I love pushups. Now they feel so funky, I don't want to do them. Think of what a pushup does to your pecs. Now, imagine you have balloons UNDER your pecs. What happens to said balloons when you do a pushup? Yeah. They squish into your armpits--well, towards your armpits. And the pecs squeeze the balloons. Dammit. Same thing happens when I do presses, too.
I just tried a pullup. Like pushups, I LOVE pullups. 11 non-kip is my 'good day' record. I can't even pull myself up once now. Wait....let me rephrase. I attempted to pull myself up, then it felt like someone lit a fire under my right side, so i stopped. Again, DAMMIT.
I know patience is key here...but when it comes to working out, i'm quite limited on patience.
So...what AM i happy about when it comes to my recuperating fitness level? Hmmm.... I'm using 15s for shoulders (I had to start at 5s); 25s for lawnmowers (again, had to start at 5s). I have most of my flexibility back in my chest wall. I was able to do handstands against the wall last week, with TINY presses. I was able to do a backbend/bridge with minimal pulling in my chest. My cardio is completely back, which i'm insanely happy about.
Bummer: Arm strength definitely isn't back yet. And...I still can't scoop ice cream. --sigh--
I like to end these 'ranty' types of posts with my reaffirmation: At least my boobs didn't kill me.
I love pushups. Now they feel so funky, I don't want to do them. Think of what a pushup does to your pecs. Now, imagine you have balloons UNDER your pecs. What happens to said balloons when you do a pushup? Yeah. They squish into your armpits--well, towards your armpits. And the pecs squeeze the balloons. Dammit. Same thing happens when I do presses, too.
I just tried a pullup. Like pushups, I LOVE pullups. 11 non-kip is my 'good day' record. I can't even pull myself up once now. Wait....let me rephrase. I attempted to pull myself up, then it felt like someone lit a fire under my right side, so i stopped. Again, DAMMIT.
I know patience is key here...but when it comes to working out, i'm quite limited on patience.
So...what AM i happy about when it comes to my recuperating fitness level? Hmmm.... I'm using 15s for shoulders (I had to start at 5s); 25s for lawnmowers (again, had to start at 5s). I have most of my flexibility back in my chest wall. I was able to do handstands against the wall last week, with TINY presses. I was able to do a backbend/bridge with minimal pulling in my chest. My cardio is completely back, which i'm insanely happy about.
Bummer: Arm strength definitely isn't back yet. And...I still can't scoop ice cream. --sigh--
I like to end these 'ranty' types of posts with my reaffirmation: At least my boobs didn't kill me.
Wednesday, March 27, 2013
Tripping on self-judgement
Today, on my Team FitWisdom FB page, I posted:
When you work out today, don't trip on self-judgement. You are who you are. Work at making yourself a healthier version of YOU--not a version of someone else. #FitWisdom
This is something that I continually struggle with. I know what i'm made of: 5'3.75" of pure badassedness. But, that comes with a few items from the gene pool that i'm NOT fond of. Oh, say, for instance, my thighs and butt. These things were 'heftier' than most girls my age when I was younger, and as an adult (and after having kids), they remain not only 'heftier' but saggier as well. Yay me.
Of course, i have my days when i'm in the workout room and I see myself and think, "Alright, alright...not bad for a nearing-40 mom of two." Then there are the days that my mind is replete with images of people I don't even know, that are in crazy-ass good shape, and I begin to trip.
I trip on my own self-judgement.
Now, THIS got me into a lot of trouble in highschool and college. If I could go back to those days, I'd smack myself in the fool head and shove a burrito down my throat. The days of self-starving in highschool; sneaking Dexatrim and SlimFast from my mom. Then surviving college on Diet Coke, animal crackers, and Phen-Fen (procured from the 'doctor' at the Quack Shack). All of those years, no one ever, EVER stepped in to tell me this wasn't healthy. No one ever told me that I needed to work with the shape I had, instead of trying to look like someone else.
Random story time: The summer of 1993, I was a professional cheerleader. I weighed around 130lbs. I was teaching at a summer camp and the whole lot of us (the girls) were starving ourselves. We'd go to lunch at eat plain lettuce. The staff trainer came in and yelled at us. Said that we NEEDED to eat. And said something that, for some reason or another, stuck with me: "If your stunt partner says you're too heavy, then HE's not strong enough." We thought that was funny. We giggled, put more food on our plates, then when the trainer left, we dumped it. Each of us had a vision of what we NEEDED to look like in our heads. SELF-JUDGEMENT.
As a grown woman, I still trip. It's hard not to. We're bombarded every day with what 'looks' healthy--not what IS healthy. I piss my husband off more often than not, because i am hyper-critical about my body. I take pictures of my progress and often post them on my fitness page--not because I want people to swamp me with accolades, but because it's a big part of me accepting ME. THIS is what I look like. And when people DO say positive things, it makes me think, "You know...maybe I don't look so bad." Progress is progress.
As women, we need to stop tripping ourselves. There are so many different body types and shapes. We need to accept our body type/shape and work to get THAT in the healthiest form possible for US. Not someone else's healthiest from. OUR healthiest form.
Quit tripping.
When you work out today, don't trip on self-judgement. You are who you are. Work at making yourself a healthier version of YOU--not a version of someone else. #FitWisdom
This is something that I continually struggle with. I know what i'm made of: 5'3.75" of pure badassedness. But, that comes with a few items from the gene pool that i'm NOT fond of. Oh, say, for instance, my thighs and butt. These things were 'heftier' than most girls my age when I was younger, and as an adult (and after having kids), they remain not only 'heftier' but saggier as well. Yay me.
Of course, i have my days when i'm in the workout room and I see myself and think, "Alright, alright...not bad for a nearing-40 mom of two." Then there are the days that my mind is replete with images of people I don't even know, that are in crazy-ass good shape, and I begin to trip.
I trip on my own self-judgement.
Now, THIS got me into a lot of trouble in highschool and college. If I could go back to those days, I'd smack myself in the fool head and shove a burrito down my throat. The days of self-starving in highschool; sneaking Dexatrim and SlimFast from my mom. Then surviving college on Diet Coke, animal crackers, and Phen-Fen (procured from the 'doctor' at the Quack Shack). All of those years, no one ever, EVER stepped in to tell me this wasn't healthy. No one ever told me that I needed to work with the shape I had, instead of trying to look like someone else.
Random story time: The summer of 1993, I was a professional cheerleader. I weighed around 130lbs. I was teaching at a summer camp and the whole lot of us (the girls) were starving ourselves. We'd go to lunch at eat plain lettuce. The staff trainer came in and yelled at us. Said that we NEEDED to eat. And said something that, for some reason or another, stuck with me: "If your stunt partner says you're too heavy, then HE's not strong enough." We thought that was funny. We giggled, put more food on our plates, then when the trainer left, we dumped it. Each of us had a vision of what we NEEDED to look like in our heads. SELF-JUDGEMENT.
As a grown woman, I still trip. It's hard not to. We're bombarded every day with what 'looks' healthy--not what IS healthy. I piss my husband off more often than not, because i am hyper-critical about my body. I take pictures of my progress and often post them on my fitness page--not because I want people to swamp me with accolades, but because it's a big part of me accepting ME. THIS is what I look like. And when people DO say positive things, it makes me think, "You know...maybe I don't look so bad." Progress is progress.
As women, we need to stop tripping ourselves. There are so many different body types and shapes. We need to accept our body type/shape and work to get THAT in the healthiest form possible for US. Not someone else's healthiest from. OUR healthiest form.
Quit tripping.
Monday, March 25, 2013
"Thigh Gap"
I just saw an article this morning about teen girls trying to acheive 'thigh gap.' This is utterly ridiculous. As a health nut, and a mom of two young girls, this just ticks me off.
I recently spent several weekends volunteering with a community theatre. They were doing a production of "Annie," and I was surrounded by a number of young girls daily. Several times, I would hear one or more utter something to the effect of, "I shouldn't eat this, i'm on a diet," or "I'm fat." Lucky (or unlucky) for them, I was doing the orphans' makeup, so I took that opportunity to talk to a few of them that I had overheard.
This EDUCATING of our young girls is SO important, and really, I feel it on my heart to do this. I told these girls that they should NOT be on a diet. A diet is temporary. What they need to be doing, is ensuring that they're living a healthy lifestyle! They're GROWING!! They need to be fueling their bodies correctly with good, nutritious food. And yes, it's okay to have cookies once in a while, or a piece of birthday cake!
I hate that we live in a society that PUSHES diets on these young (and very impressionable) girls. So, I encourage you to...well...ENCOURAGE young girls to live a healthy lifestyle. A stick-thin body with no fat is NOT typical, nor should it ever be unless it is in your genetics. Encourage them to eat well to fuel their growing mind and body. Encourage them to accept ALL body types. Encourage them to see the beauty in their body shape. Just ENCOURAGE them.
I recently spent several weekends volunteering with a community theatre. They were doing a production of "Annie," and I was surrounded by a number of young girls daily. Several times, I would hear one or more utter something to the effect of, "I shouldn't eat this, i'm on a diet," or "I'm fat." Lucky (or unlucky) for them, I was doing the orphans' makeup, so I took that opportunity to talk to a few of them that I had overheard.
This EDUCATING of our young girls is SO important, and really, I feel it on my heart to do this. I told these girls that they should NOT be on a diet. A diet is temporary. What they need to be doing, is ensuring that they're living a healthy lifestyle! They're GROWING!! They need to be fueling their bodies correctly with good, nutritious food. And yes, it's okay to have cookies once in a while, or a piece of birthday cake!
I hate that we live in a society that PUSHES diets on these young (and very impressionable) girls. So, I encourage you to...well...ENCOURAGE young girls to live a healthy lifestyle. A stick-thin body with no fat is NOT typical, nor should it ever be unless it is in your genetics. Encourage them to eat well to fuel their growing mind and body. Encourage them to accept ALL body types. Encourage them to see the beauty in their body shape. Just ENCOURAGE them.
Friday, March 8, 2013
Back in the game
Well, I am exactly 1 week out from my tissue expander to permanent implant exchange surgery, and I feel FABULOUS!! Those tissue expanders were like rocks in my chest, and inhibited me from doing way too much. Having squishy boobies is NOT overrated! :)
I started working out (carefully!) on Monday of this week and already I can see and feel a difference. I also cleaned up my eating. Over the course of Boobmageddon, I lost 7lbs of muscle (i had just completed Body Beast before I found out I had breastcancer). I only ended up gaining 2lbs or so--no big deal. However, I sure didn't keep it clean over the past 3 months. I wasn't horrible, but i wasn't eating my best. I'm one of those people where exercise fuels my desire to feed my body properly. I'm pretty sure a box of Valentine chocolates didn't account for proper fueling. :-/
One thing I didn't do, and i'm proud of myself for it, is that i never used cancer or my resulting surgeries as an excuse. I KNEW what I was doing. I KNEW i was eating crap. I KNEW i wasn't fueling properly. I accept it. To me, it's better to accept what you're doing, rather than make excuses for it (in all walks/situations in life). If you keep making excuses as to why you're eating crappy food (ex. It's my birthday, I 'deserve' it, I had a rough week, etc.) you're only kidding yourself. Be accountable to yourself--it will make your life that much easier. So, in that regard, I stayed accountable to myself over the course of my treatment. And now, I'm dealing with the consequences of the chocolate and white flour/sugar I was accountable for.
I'm back to drinking a gallon of water a day, back to eating super-clean (but still allowing myself a 'treat food' every once in a while), and back to daily workouts.
I credit my super-awesome recovery time to my health. That's more than anyone could ask for.
Not on a workout program? Start one. Start slow. JUST START. Your body will thank you for it!
I'm back in the game,
Steph
I started working out (carefully!) on Monday of this week and already I can see and feel a difference. I also cleaned up my eating. Over the course of Boobmageddon, I lost 7lbs of muscle (i had just completed Body Beast before I found out I had breastcancer). I only ended up gaining 2lbs or so--no big deal. However, I sure didn't keep it clean over the past 3 months. I wasn't horrible, but i wasn't eating my best. I'm one of those people where exercise fuels my desire to feed my body properly. I'm pretty sure a box of Valentine chocolates didn't account for proper fueling. :-/
One thing I didn't do, and i'm proud of myself for it, is that i never used cancer or my resulting surgeries as an excuse. I KNEW what I was doing. I KNEW i was eating crap. I KNEW i wasn't fueling properly. I accept it. To me, it's better to accept what you're doing, rather than make excuses for it (in all walks/situations in life). If you keep making excuses as to why you're eating crappy food (ex. It's my birthday, I 'deserve' it, I had a rough week, etc.) you're only kidding yourself. Be accountable to yourself--it will make your life that much easier. So, in that regard, I stayed accountable to myself over the course of my treatment. And now, I'm dealing with the consequences of the chocolate and white flour/sugar I was accountable for.
I'm back to drinking a gallon of water a day, back to eating super-clean (but still allowing myself a 'treat food' every once in a while), and back to daily workouts.
I credit my super-awesome recovery time to my health. That's more than anyone could ask for.
Not on a workout program? Start one. Start slow. JUST START. Your body will thank you for it!
I'm back in the game,
Steph
Monday, February 11, 2013
It's been a while....
Wow...it's been quite a while since i've blogged on here, but i've been a TAD bit preoccupied. I believe most of you know what's been going on, if not, feel free to visit www.evilpigs.blogspot.com, where my guts are spilled.
So...where am I now? From 19% bodyfat up to 25%, I've lost 7lbs of muscle (ugh), and at this point, gained no pounds. I went from lawnmowering 25lb dumbells to not being able to lawnmower at all, from hammer curling 15lb dumbells to sweating 8s, and from having kick-ass cardio to not being able to breathe much at all. Good times.
The good news is, I know I can do it. I KNOW what i'm capable of, and i'm determined to come back even stronger than before. The bad news? It's still going to be on hiatus for a while. I can only do 'so much' when working out, and as much as I want to 'try' more, it's front and center in my mind that i need to obey doctors orders in order to heal properly. Like last week, for example: I planked. The doctor didn't say I COULDN'T plank, but i didn't ask. He only said i couldn't do pushups. I planked. I planked on Friday and Monday, and Tuesday. Then, I had this horrible pain under my left tissue expander. See? That's what happens when your MIND knows better, but you ignore it. I'm now listening to my common sense. (Even though I planked today...but i only did it for a minute and didn't do any mountain climbers. Okay...maybe i did a few, but not a lot.)
So what DO I do when I plug in my headphones and get to sweating? Legs. A lot of legs. Speed skaters, squats, lunges, calf lifts, power legs, weighted leg lifts, kick backs...anything i can think of to push my body to the edge. For arms, i'm doing LIGHT weights (OMG...it's KILLING me; I feel like such a wuss). Bicep curls, hammer curls, a few shrugs, some overhead presses...i have to be careful with the arms.
What i miss the most: Flys, chest presses, and most of all--pushups (particularly, wide sets) and pullups. Before this crap, I could do 8 non-kip underhand pullups. Who knows how many i'll be able to do after this...THEN i'll have to kip them. Argh. Frustrated? YES. A LOT. Confident that I can get back to where I was? TOTALLY. (But still irritated? Yep.)
xoxo
So...where am I now? From 19% bodyfat up to 25%, I've lost 7lbs of muscle (ugh), and at this point, gained no pounds. I went from lawnmowering 25lb dumbells to not being able to lawnmower at all, from hammer curling 15lb dumbells to sweating 8s, and from having kick-ass cardio to not being able to breathe much at all. Good times.
The good news is, I know I can do it. I KNOW what i'm capable of, and i'm determined to come back even stronger than before. The bad news? It's still going to be on hiatus for a while. I can only do 'so much' when working out, and as much as I want to 'try' more, it's front and center in my mind that i need to obey doctors orders in order to heal properly. Like last week, for example: I planked. The doctor didn't say I COULDN'T plank, but i didn't ask. He only said i couldn't do pushups. I planked. I planked on Friday and Monday, and Tuesday. Then, I had this horrible pain under my left tissue expander. See? That's what happens when your MIND knows better, but you ignore it. I'm now listening to my common sense. (Even though I planked today...but i only did it for a minute and didn't do any mountain climbers. Okay...maybe i did a few, but not a lot.)
So what DO I do when I plug in my headphones and get to sweating? Legs. A lot of legs. Speed skaters, squats, lunges, calf lifts, power legs, weighted leg lifts, kick backs...anything i can think of to push my body to the edge. For arms, i'm doing LIGHT weights (OMG...it's KILLING me; I feel like such a wuss). Bicep curls, hammer curls, a few shrugs, some overhead presses...i have to be careful with the arms.
What i miss the most: Flys, chest presses, and most of all--pushups (particularly, wide sets) and pullups. Before this crap, I could do 8 non-kip underhand pullups. Who knows how many i'll be able to do after this...THEN i'll have to kip them. Argh. Frustrated? YES. A LOT. Confident that I can get back to where I was? TOTALLY. (But still irritated? Yep.)
xoxo
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