The Knee, the Updates, the New Year

It is December 29. It is snowing and I am completely overwhelmed at the amount of stuff I am supposed to have done in the next four days. However, get it done, I must. Before so I thought I’d do an update here.

About 2 months ago, I set up a series of goals to hit over the course of my knee recovery. I’m pleased to say that I have hit many of them… The last set of goals was:

  1. Use the bike to complete 70 miles (cumulatively) on level 7 resistance  — Did not do this. I got so bored on the bike, and there were many days that I did my workouts at home so I never made it to the gym.
  2. Use the elliptical machine to complete 40 miles on level 6 resistance – I got 30 miles in during one week on resistance 4. Again, not being at the gym didn’t help this goal.
  3. Run outdoors (I don’t care what the temperature is) for 30 minutes one day – Did this the day before Thanksgiving! Well before it was scheduled
  4. Complete 25 one-minute plyometric exercises, with a focus on side-to-side motion – Totally done several times.
  5. Increase weight on all strength training workouts – I can now leg press 60 pounds with individual legs, my upper body has increased weight 5 times since I started too.
  6. Complete 250 pushups (cumulatively) – Ok. Slacked on this. I do about 120 push ups a week.
  7. Complete 30 minutes of derby position (cumulatively) – YES! Did this during my skating session!! My quads are so sore
  8. Complete 60 minutes of Bosu work (cumulatively) – Bosu was buried for a few weeks, but I’m back to it.
  9. Complete an extended Skid/Shrap “Derby Calisthenics” workout 4 times – Hell to the yes.
  10. Cardio should be done 6 days, strength should be done 4 days – Ok, I do my best to hit this. The snow has made it difficult, but I am working out daily.

BENCHMARK 4: After being able to walk, run and cut comfortably and with no knee pain… I CAN GET BACK ON MY SKATES ………………………..
Been able to skate the last few weeks. This week was the first time that my knee felt completely normal as I skated. It did fatigue for the second skating session I did on Thursday, but it feels great today.

Dave Wood Photography

On the nutrition side, I had switched from a long-distance nutrition routine to a strength/recovery-based regiment and it seems to have made a difference. For the last two months, I have been using the Rebuild Strength as my recovery, I’ve added the Joint Support and Herbalifeline to my routine, while taking out the Total Control. I also began taking the Aminogen. I drink a 3 scoop shake every morning and I have aimed for a minimum of 120g of protein each day. Thank goodness for the Dulce de Leche, Chocolate and Latte flavored Formula 1 shakes. 😀 And the multi-vitamin. AND the tea concentrate!! They’ve kept my body primed and ready to go.

Some personal goals for the next month:

1. Replace 5 pounds of fat with 5 pounds of muscle
2. Have complete hitting capabilities on my skates by January 15
3. Bench press 80 pounds by January 30 (don’t laugh, I’m only at 45 now)
4. 25 in 3:45 (My best is 3:42 and that was when I was in good form and had been on skates consistently for 2 years)
5. Be able to leg press 250 with both legs by January 30 (I’m at 140 now)

Nutrition goals:

1. No alcohol in the month of January
2. 140 ounces of water per day
3. 115g of protein per day
4. No more than 2100 calories on a hard cardio day, no more than 1800 calories on a strength day
5. Consume a minimum of 1400 calories daily
6. Get back on my fiber/aloe routine

Personal goals:

1. Have 10 Derbalife boot camps on the books for the year
2. Change 15 lives with Herbalife health programs (Check them out here)
3. Find 5 people who want to take the Herbalife journey with me (Learn about the opportunity)
4. Plan and implement marketing goals for Dutchland Rollers
5. Be organized for my last semester, including having my independent studies rolling
6. Have half the money saved up needed to get my own apartment
7. Keep up with my blog, iChange & Examiner pages.
8. Have tables booked at Derby Ink, NE Con and East Coast Extravaganza
9. Bring a guest to the January Spectacular Event in Philly
10. Have 2 more team members attend January Spectacular

Logos of events
January will be a great month to get the year started. I will be stronger and faster than ever before. My journey to the end of my Bachelor’s degree is almost complete. I’m building a strong Herbalife and Derbalife health client base. I have a good outlook. No matter how frustrating it may be sometimes. I will get myself and Matt and our cats to a place where we have space and comfort. It will happen.

If your league is interested in booking a Derbalife Boot Camp, contact me at If you’re interested in hosting a nutrition class, or just getting a health profile, you can also drop me a line. 🙂 Let’s find good health together.


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