Hoop Physio

Hoop Physio – neck, sternum & rotator cuff rehabilitation of sports injury

Happy New Year! Here’s what I’ve been up to, most of the last couple of years, since crash-landing on the parkour gym tumble-track in June 2013, folding in half at the neck and faceplanting into my own torso – technically I shouldn’t still be here, let alone walking around, blogging, breathing etc… thanks to yoga for life for the extra bendy spine.

Issues have been many, varied and changeable – pain, stability, vomiting, swallowing, speech slurring, pain, holding head up, walking in a straight line, sitting upright, pain, clumsiness, dropping things, pain, pins and needles, pain, insomnia, boredom, muscle atrophy, nerve signal, sudden eye deterioration (possible vertebral artery insufficiency – having another MRI to investigate neck scarring, discs and positioning in the next fortnight)… strength, dizziness, vertigo, more pain…

I’m about halfway back together now, following sternum surgery and physiotherapy, fixed braces for a year which helped by aligning my bite and reduced neck muscle aggravation by stopping me grinding my teeth, lens replacement and vitrectomy in both eyes just before Christmas, and a very recent gym referral.

Last year I started messing around with my hula hoops, and developed a separate set of exercises that addressed a lot of my issues with muscle tone, flexibility, nerve signal, stability and grip. A few people got interested in trying them out as well, so I’ve just finished making this video tutorial and session run-through to share.

Sitting at the computer editing and rendering the finished version was harder than filming it, pain-wise, but I hope it’s worth it – someone else might need the physio inspiration, you never know.

New Year’s Resolution for 2016 – keep doing more of this stuff, and maybe change my career… 🙂

L xx

Opening Doors Inwards and Going Outside: Writing v. Parkour

My blog exchange piece for Dan Holloway, on an unexpected pairing of pursuits, posted this week 🙂 x

dan holloway

A few weeks ago, I wrote about my experience of endurance rowing training, and the effect it has on my creative life. As I wrote, I found myself thinking about more and more of the creative people I know
(and those, most famously of course Haruki Murakami, about whom I know) who do something similar, training hard (I won’t indulge in transferene and say obsessively) at a particular kind of individual, repeetitive, non-competitive, endurance based physical activity. And I realised I really wanted to find out how it affected them.

And so I decided I’d love to have those people write for me about their experience. I am delighted to start with Lisa Scullard. Like many of my writing friends, I met Lisa on the writers’ site Authonomy about 5 years ago. We have since met in person several times and I have had the privilege of hosting…

View original post 4,494 more words

Busted – Here’s what I did this summer…

DIY brace for broken sternum

DIY nylon webbing and elastic brace for fractured sternum and disrupted sternomanubrial joint, August 2013 🙂

This injury was back in the middle of June, and I was reassured it was only bruised and that fractures to this part of the body are very unusual and would require a massive impact (I’m not going to describe it, your heads will spin). Six weeks later after starting to sustain some unusual muscle tears while practising tumbling, I realised my posture must be slightly out due to this original injury, and got a second X-ray. It turned out the first X-ray might as well have been taken from the surface of Mars, as it missed the break by miles.

Luckily it’s not something they operate on immediately, as it takes a long time to heal and they like to give it a chance to settle down by itself. So no training or practising over the summer holiday for me! Never mind that I was still training for the six weeks before it was diagnosed. It was probably good for me. I’m not very good at ‘resting’ whatever that means.

But the summer’s been good to me. I went to my first festival as an adult! Last time I went to festivals was the Polgooth Fair and Elephant Fayre in Cornwall in the 1970s and 80s, as a small kiddie, where you ate a jam sandwich and spent all day on the bouncy castles, as I remember. This year I was invited to Beautiful Days near Honiton, and it was amazing.

The Fold live in the Bimble Inn tent

The Fold performing live at Beautiful Days in the Bimble Inn tent

Curious Evenings with the Ogden Sisters in the Theatre Tent

The Ogden Sisters present a Night of Trance in the comedy Theatre Tent

Primal Scream on the Main Stage

A very blurry Primal Scream on the Main Stage

There’s too much to tell you, you’ll just have to go next year. Highlights for me, as well as the above, were the Cowboy comedy stage play, stand-up by Robin Ince, Tony Cowards and Tom Price among others, The Levellers (who came out to play football with the youngsters one afternoon as well as performing) and animal-costume theme day, which ran on into the night, with some very creative illuminated butterflies and jellyfish.

IMG-20130818-00256

LED Mr Men costumes

IMG-20130818-00236

Fire-stick twirling and juggling

It’s definitely a family festival, with no branding or sponsorship, and I hope they keep it this good, and clean and with such a great atmosphere, for many years to come. You could tell the class of folk who attended by the Airstream caravans and Hunter wellies, and the fact that the comedians couldn’t find any traditional festival crusties to pick on in the audience…

TOM PRICE: Anyone here from Wales, like me? Ah, you’re from Wales. What’s your name?

AUDIENCE MEMBER: Lucien…

TOM PRICE: Lucien??! (laughs) Of course it is! I can see you practising your golf swing from here!

Lovely stuff! 🙂

Earlier, I had a few days away with family in Exmoor, and also dropped in to see the lovely Jane Alexander for tea and cake and writerly gossip while I was there. Before that, there was Hastings Pirate Day, with all the Captain Jack Sparrows you can shake a stick at… but if you want to see those, I’m going to be mean and ask you to check out their Facebook page, SPARROWS UK in aid of Great Ormond Street Hospital – because it’s all in a good cause. Savvy? 🙂

L xxxxx

So, I expect you’re all wondering how that DIET is going?

🙂

Been abandoned? Been swept quietly under the rug?

Nope! 🙂

I’m happy to say that so far, I am winning against the Evil Pasta (same calories as sugar!! Boooo!)

Since the summer I’ve lost the weight I wanted to lose, and a bit more. My only secret, I guess, is just counting calories and watching portion sizes of starchy carbs. I wouldn’t eat 500g of sugar all in one go as a meal, so it makes sense not to eat the same weight in uncooked pasta, which has virtually the same calorie-count. If I cook a portion of pasta for myself, I’ll weigh out 75g dry before cooking, have a small dollop of tomato sauce and mix in some tuna, basil leaf and a few chopped olives. Jacket potatoes or sweet potatoes are good too – or a thin-based veggie pizza. Also I make fritattas – like a Spanish omelette – just two eggs for protein content cooked with onion, peppers and mushrooms, occasionally sliced potato or a small handful of cooked pasta to bulk out. Very filling.

I do still eat otherwise – I’ll have one day off dieting every few days, but find that I’m not that hungry or craving anything anyway, now I don’t have to haul extra weight around. And diet shake mixes (I use Tesco’s own brand) are more digestible and effective for me, when mixed with soya milk instead of cow’s milk. It raises the protein content of the drink, at the loss of carbohydrate content. I have my shakes for breakfast, and sometimes before bed if I’m hungry then. Never go to the supermarket on an empty stomach now – bad for the wallet as well as the scales…

Latest thing I changed was switching from regular tea to Roobois (Redbush) to cut down on caffeine. Now I’ll have a coffee once or twice a day for caffeine, instead of caffeine in pretty much every drink.

Still hula-hooping for exercise and for fun. Was outdoors the other day hooping for an hour in a scarf and mittens 🙂 Maybe not in the hailstones that we had earlier though…

So, next thing I’ve got to look forward to is Christmas! And I am going to eat! It’s not a big deal really, only a day or two – same as if I was taking a day off my diet to get a Chinese takeaway, or make any other roast dinner. It won’t be any different from when I made Thanksgiving dinner for DS-10 last month to teach her a bit of an American history lesson.

It’s weird, the main feeling I get from losing a bit of weight when I need to, is re-gaining a sense of self-control again. Like I don’t really notice it slipping when I’m depressed, just that I know I’m comfort-eating – and when I get that more positive feeling of self-control returning, I know I’m not depressed any more. Mood-wise this year hasn’t been great up until recently, gaining new scars and waiting for more surgery. So besides always hoping that the next eye repair will be the last – anything else that I can do to improve on my inner self-image in the meantime is a bonus.

Now, bring on dinner! I’m ready for ya 🙂

Snack time

Here’s what I choose from if I get hungry for a nibble on my diet:

  • 1 banana: 100kcals per 100g (average banana is between 125-140kcals)
  • 1 satsuma, mandarin or clementine: 26kcals approx
  • 1 apple: 50kcals per 100g
  • 1 square Tesco’s value plain chocolate, or 1/10th of a bar: 52kcals
  • 1 Options Hot Chocolate/Turkish Delight flavour: 39kcals
  • 1 Ainsley Harriott Cup Soup: Between 87 and 92kcals depending on variety
  • 1 fat-free Activia fruit yoghurt: Between 50 and 75kcals per pot (125g)

To me, that’s plenty – considering that to burn off that 1-inch by one quarter inch square of chocolate is 500 steps on the step machine (1kcal burnt per 10 steps) and for most of the day I’m working on the computer, writing by hand, drawing or painting, and doing the odd bit of housework or lawn-mowing. In other words, mostly sitting around. Interspersed with some driving errands, 30 minutes to an hour or so with the hula hoop on average 4-5 times a week, and once in a blue moon going near that step machine.

I don’t buy cereal or bread anyway, so those things aren’t an issue. Neither is alcohol, or soft drinks, or fruit juice. If I skip my diet shake made with soya milk for breakfast, I’ll have the fruit then instead. IF I’m hungry at lunchtime, it’ll be a Cup Soup, and yoghurt or another piece of fruit. Then I eat my dinner (anything I want, up to about 600kcals) between 5.30pm and 6.30pm. After that, if anything, I’ll only have maybe a hot chocolate, satsuma or apple, or nibble of chocolate before I go to bed, with a decaf tea with sweeteners and a cardamom pod added – cardamom is good for digestion. I drink as much tea or coffee as I feel I need throughout the day, but try to include a pint of plain still water as well, especially if I’m hooping that day.

If I go to my mum’s for Sunday lunch, I’ll take that as my day off. If I take DS10 to the cinema, I get a Happy Meal with her afterwards, and that counts as my day off – if we’ve already had dinner earlier. I’m allowing for one day off dieting a week, but if there isn’t a particular occasion such as Sunday lunch or going out, I’m not bothered, and just stick to my usual diet routine.

So I’m not on any diet guru plan, or food combining, or training programme, just learning my calories and sticking to the idea of eating dinner earlier in the evening. In other words, not a diet I see ‘the end of’, but a diet pattern I want to continue as normal after losing the weight again, containing all the foods that I like.

I guess I’m lucky that the only person I have to cook for as well is DS10, who doesn’t eat the same as me anyway, and still prefers her cheese with a bit of pizza base and tomato sauce attached. Plus the handful of vitamins and supplements we both take. I watched the US show I Used To Be Fat earlier, and the whole family had pretty much bullied their daughter about her weight for years until food was her only friend – but she really blossomed after eventually leaving home for college. I think there’s a myth surrounding the idea that eating together as a family is a healthy thing – in celebrations and reunions, yes, it definitely is – but every day, with each individual’s life containing different patterns of work, school, snacking – I think it can do as much harm as good, particularly when some have issues around foods, allergies, exclusions, is on a diet – it’s an added stress that’s completely unnecessary. The feeling that you’re being watched in your everyday eating habits two or three times a day, or judged, or teased, or controlled by what’s put in front of you, just adds extra stress hormones to the mix.

And when you’re stressed, or upset – it’s nearly impossible to enjoy or efficiently digest your food. Adrenaline blocks effective metabolism.

The happiest and most chilled-out families I know all eat separately. There’s no regime. No issues over who eats what or when. It’s no-one else’s business how each of them choose to graze, or regulate themselves, or exercise. And none of them are overweight. So maybe there’s something in that, too.

🙂

Pasta is evil…

Did you know that there are the same number of calories in 176g of uncooked oven chips/fries as there are in only 75g of uncooked dried wholewheat pasta? (Approx 240kcal). White pasta is even higher – 270kcal for 75g, the same as white rice. Basically, for weight, it’s nearly the same as golden granulated sugar:

SUGAR: 400kcals per 100g, or 4kcals/g ~ UNCOOKED WHITE PASTA/RICE: 360kcals per 100g, or 3.6kcals/g ~ UNCOOKED FROZEN OVEN CHIPS: 136kcals per 100g, or 1.36kcals/g.

Today I fit into my next size down of jeans (woohoo!). I’ve lost nearly 12 lbs so far, after my first three weeks on a diet. The other day, as well as not eating meals after 6.30pm (I allow myself a later apple or satsuma if I get hungry), sticking to 1000 calories a day, including a diet shake in the morning made with soya milk, and also hula-hooping on my rollerblades for exercise – I decided to buy some itty-bitty food measuring scales for dieters so that I could weigh things like pasta and oven chips before cooking, instead of using guesswork, if I wanted to eat them. You can imagine what a surprise it was to look at the comparative calories per weight of both! I was probably consuming at least three times as much pasta per meal before I went on a diet. It was quite a shock to realise that one pasta bolognese meal in the past potentially contained all of my daily recommended calories in one go, for someone not on a diet.

Okay, pasta expands when cooked (depending on how al dente you like it). If you eat a lasagne made with three sheets of dried wholewheat pasta, weighing in at only 60g, and consider the calorie content of added sauces and cheese, it’s probably comparative to a small unsatifying spag bol. One of my faves was lasagne with chips/fries – like you get in a typical pub menu – so I bought some of those tiny circular Pyrex ramekins and made little lasange pots, with two layers of broken-up lasagne (about half a sheet in total fit per pot, or 10g) and a dollop of the sauces between, and a teaspoon of micro-grated Red leicester on the top. I cooked one, with 165g of oven chips on the side, covered the other pots uncooked with cling-film and froze them. So for about 36kcals worth of pasta, less than 100kcals worth of made-up non-vegetarian bolognese sauce, only 60kcals worth of white sauce (one-eighth of a jar), and about 10kcals worth of cheese, and 225kcals of oven fries, I get dinner for less than 500kcals without losing out on what I enjoy.

A bit like ordering a Happy Meal instead of the grown-up version – which is what I do if DS10 and I get munchies after going to the cinema. A cheeseburger Happy Meal, with a diet drink, is less than 600kcals. Chicken nugget versions are even less.

I’m not a four-legged herbivore with multiple stomachs, and therefore not designed to munch my way through a row of garden salad every day (not without terminal depression from loss of healthy neurotransmitter production, and attacks of anti-social wind anyway). And I’m not a gym-bunny burning 3000kcals a day (I’m sat here writing on my computer, for Chrissakes – what did you think I do all day?) – although now I do sometimes wear rollerblades around the house all afternoon, and twirl a hula-hoop outside, while the neighbours tolerate The Noisettes and Gorillaz at a sociable level from my kitchen window – so pasta on an industrial scale is to be avoided.

The most my muscles need to do is keep me upright. Like I said, it’s all about the physics. What burns off has to be greater than what goes in.

So if you’re on a diet, unless you’re hitting that gym really hard, keep the pasta content on the down low – like I said, think lasagne instead of penne

And sometimes multi-tasking. I had to re-do my highlights last week – so I moved my twist-stepper in front of the mirror while doing the hook-and-plastic-hat thing. By the time I’d finished I’d done 500 steps…

🙂

I had a dream…

Not the scary kind of dream, where you have no concept of reality, and cats in snorkels try to convince you that your hairdresser has stolen a priceless hovercraft and vandalised all the school toilets. Terrifying, because at that point what you most need is a working lavatory, not a hovercraft designed to save the world. Let alone a decent haircut.

Nope. I was sort of dozing, because there was no Q.I. on Dave, and DS10 had fallen asleep after her booster jabs to protect her from future Youtube-transmitted diseases (for those of us whose social life consists entirely of the internet, we’re all quite literally fully protected from everything except carpal tunnel syndrome). I’d been pondering in my diary the concept of being able to do anything I wanted with my life (as opposed to waiting for Mr. Right, who so far doesn’t exist, or settling for Mr. Wrong, who isn’t interested and doesn’t know I’m alive anyway). And out of this attempt to expand-my-consciousness exercise (not as easy as it sounds, without committing to a church, or well-intentioned cult), the idea popped into my head of hula-hooping on rollerblades. As if trying something ludicrous-sounding and potentially dangerous would be a start, at least.

I can’t rollerblade. Well, I can, only on carpet or lino, i.e. indoors. So wobbling around trying to keep a hoop aloft outdoors on the patio (it’s the only space there is to swing a hoop nicely, unless I stand on the living-room coffee-table when it’s raining – and with wheels on too, I’d bump my head on the ceiling) – sounded to me like a shortcut list of broken wrist-bones. I promptly forgot about this, and fell asleep, which wasn’t easy either as I couldn’t be bothered to wake up DS10 and tell her to get in her own bed. Seeing as she’d been a medical pincushion already that afternoon, and earned the right to sleep during hours of darkness – instead of inventing new demons to summon while the rest of the country sleeps.

I remembered this idea again at around 5pm today, while clearing old storage boxes in the spare room. My first thought was the horrified one, along with the perceived future of comminuted fractures such a venture might bring. But then quite suddenly, some quote, or half of the quote, turned up in my brain:

“Whatever you do, or dream you can, begin it. Boldness has genius and power and magic in it.”

Now I knew I’d heard this quote somewhere, probably one of those dozens of self-help books that function even when unread, as soundproofing on shelves around my home. So I thought, cool. Let’s put those rollerblades on and see if I fall over.

Well, I didn’t fall over. And after a few slow starts, managed to hoop for about an hour. When my shins got sore from the boots (my blades are two sizes too big, because they were cheap, but it makes for pretty good stability and lots of sock room) I went back to my usual trainers and found I could move around far more with my hoops than previously – so my normal stability and confidence improved by trying something much more challenging. So I carried on and did another hour and a half, through the Jamiroquai and Timbaland albums.

I thought I’d see if I could find what this quote is, so typed the bit I remembered into Google. It’s from Johann Wolfgang von Goethe (1749-1832). So many quotes are credited to him, he most likely pre-empted Twitter, along with everything else.

What is curious to me though, at this point in time, is why I’d channel a famous writer, thinker, artist and scientist in order to motivate me to put wheels on my feet and twirl a sparkly tube around my body?

Maybe it’s a physics experiment I’m not yet aware of…

Today, I will mostly be reading…

Hot Island Nights

Sarah Mayberry, for Harlequin (UK) Mills & Boon

…This one above, in paperback from Tesco’s, special promotions inside the cover. Wow. I’m only up to Chapter 5, and will probably have gone blind by the end, so luckily it’s one of their shorter books. It’s definitely taking my mind off food anyway.

Nice weather to read in the last couple of days, out on the hammock between gardening and hula-hooping and diet shakes. Saw the doctor, who was able to show me that last time I was weighed at a check-up in December 2010, I was 5kg less than now, so it was as I suspected – gradual re-gain of weight lost previously.

I super-glued the incision where the keloid scar was and it’s started healing up in a nice neat line instead of a ropey random-shaped blob like before. As I said, don’t do this at home. If you must fidget while watching TV, do knitting or something. Not DIY surgery. I’ll probably still need to get it checked afterwards at some point, unless God is in a good mood and the whole mark vanishes without trace. I was lucky to have already had it biopsied – just sorry they didn’t take the whole thing out at the time.

So I’m dieting, hula-hooping, catching up with the housework gradually, and started on writing my own straight romantic fiction efforts. Yes!! Finally, I came up with two ideas which have potential. I think giving up on the idea of dating in real life helped. Gave me licence to be totally inventive, and not worry about being judged (not until submissions time, at least). Mills & Boon are running their New Voices contest again next month, and I’m debating whether or not to enter a competition with a public vote (I don’t have that many friends to round up!) or just go for the straight submissions route. I’m tempted to go with the latter. Maybe because it would be the real response when it came, that I could work with immediately on whatever the feedback is. I have a feeling about it of ‘start as you mean to go on’ in the working professional writer sense.

In the meantime, thinking of putting together my ideal hula-hooping playlist. So far, the best of Santana, and Justin Timberlake are getting me going, and have also found remixes of Depeche Mode, Marilyn Manson, the Beastie Boys, the Noisettes, and Faithless are great stuff to hoop along to. I have a need to test out the hooping potential of De La Soul. My instincts tell me there is something very hoopable in those tunes. Oddly enough I couldn’t get anything out of Madonna. The rhythm was all wrong. She’ll have to incorporate it into her assimilated repertoire of fashion crazes to come up with the right beat.

For custom hoops and jamming, wiggle your way over to Hoop Express and get inspired! 🙂