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Physiotherapy: Week 3 

Physiotherapy: Week 3 

Had my third session today. Didn’t get any gym time because it was occupied. Today was mainly about balance and stretches.  Along with my knee injury, I had some tightness in my right hip/butt. I thought (and the physio confirmed) that it was from extra […]

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Physiotherapy: Week 2 

Physiotherapy: Week 2 

So, I had my second session of physiotherapy yesterday. I didn’t look homeless this time. Go me!  Started off by taking off my pants… I had shorts underneath so calm down. I haven’t worn my gym shorts since last year, since I have put on […]

Physiotherapy: Week 1

Physiotherapy: Week 1

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I started my first session of physiotherapy today. It went well considering I was a mess, I looked homeless. Had a bad night, barely any sleep, rolled out of bed at 8:10am. I remembered to brush my teeth but forgot to brush my hair. Left the house at 8:30am, arrived at the hospital at 8:50am. As I got out of the car, I noticed that my leggings were stained. I must have spilled something on them. So got a good image of that? Unbrushed hair, no makeup and stained clothes. Classy!

So, when I went into the Physiotherapy ward, I had to wait for a small bit. Wanting to die in the process, thinking that everyone was looking at me, the dishevelled heap in the corner who was trying to remember did I put on deodorant. (I did). After a while, I was greeted by this extremely nice student physio. So she took me down to one of the beds in the ward, just had to go through some questions and just get a look at my range of motion in my leg.

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She did give me some good news though, surgery might not be an option. Still waiting to hear back about when my MRI will be but fingers crossed no surgery is needed.

We started on some strength building exercises. I had to do wall squats, you could visibly see my leg shaking just cuz the muscle is so weak right now. That does kind of piss me off, considering that I was able to squat no problem with weights and stuff and now body weight makes me shaky. I do get told that I am being too hard on myself because it has only been 2 months since I first went to hospital about this but I just wanna be better already. I want to go running and get back lifting weights. I know it takes time but it is frustrating. Even walking up and down stairs has to be done in a particular way.

Some of the other exercises that I had to do were, wrapping a resistance band around my ankles and squeezing a foam ball between my legs as hard as I could. That one wasn’t painful to my knee. The exercise where I have to point my toes up and bring my leg up as high as I can. That’s the killer. I can barely get my leg up in the air. It’s extremely painful. The final exercise I did, was a bridge. They put a balance cushion under my feet for it, just to engage the muscles more.

I’m going to hopefully record a video before the weekend of the new strength building exercises, if you want to see.

Please someone remind me to brush my hair before going to physio next week!!

 

Baked Sweet Potato with Scallion Yogurt

Baked Sweet Potato with Scallion Yogurt

Sweet potatoes with scallion yogurt sauce served with 6oz Angus steak and Italian leaves.  I love sweet potato, whether it’s baked, mashed or made into fries. I could eat sweet potato for every meal.  One problem I do usually have with it is that it’s […]

Bootea: An honest review 

Bootea: An honest review 

With my Nighttime Tea So, we’ve all seen those teas and coffees advertised all over Instagram by celebrities that are supposed detox you, give you abs and turn you into a fitness model in 14 days!  I decided to try it out, just out of […]

Incline Barbell Bench Press 

Incline Barbell Bench Press 

Here’s Rachel demonstrating the incline barbell ​bench press. 

Set the bench at a 45-degree incline. 

Work with a weight that’s comfortable. Don’t try and lift too heavy as you could injury yourself. 

Sit down on the bench. Keep your feet flat, core tight and press the weights up over your head until your arms are straight. 

Lower down onto your chest. 

Then press up and repeat. 

I prefer to count to 2 as I’m bringing it down and then bring it up slowly for 4 seconds. 

Greek Lemon Chicken

Greek Lemon Chicken

This recipe is one of my favourite dishes and it’s simple to make.  I tend to buy all my ingredients from Aldi.  Ingredients:  Chicken thighs 1 sliced up lemon 1 tbsp honey  1 tbsp coconut oil or rapeseed oil 1 tbsp lemon juice  6 cloves […]

Bench Press 

Bench Press 

​​ ​ This is Rachel showing how to bench press with the help of her spotter.   She’s working with a light weight in this demonstration but remember technique and form are the most important thing not the weight you’re lifting.  Bring it down for […]

Home Physio (Video) 

Home Physio (Video) 

So as the majority of people know, I have a meniscal tear on my left knee. My physio gave me some knee strengthening exercises to do at home.

The first one is a static quadriceps exercise. This one I have no problem with at all. You straighten your leg and then bend it, bring it up as far as you can to your butt without tending your glutes. 

The second exercise is an inner range quadriceps exercise. Put your knee over a towel, pillow, etc. Pressing down as hard as you can without causing pain. You can clearly see that my knee is very weak and I can’t press down much. 

The third exercise is a straight leg raise. Sit with your leg straight, straighten the knee and lift off the floor as high as you can without pain. You can also see here that I can’t get my leg up more than a few inches off the ground. 

A few weeks ago I couldn’t even straighten my leg cuz it was locked so slowly getting there. 

Aldi Meatballs

Aldi Meatballs

Now I know meatballs don’t seem like the healthiest option in the world but there is a way to make them healthier. I made this recipe with all Aldi products, yes, I am Aldi obsessed. Ingredients: Pack of 400g Beef Balls Aldi Cucina Durham Wholewheat […]