Cari Fit

Fitness Advice, Workout Tips, and Inspiration

Running

How To Heal A Torn Meniscus Without Surgery

Over a year ago I had just signed up for another marathon and was excited because it was going to be my first one in a few years since having a second baby. Then, a few weeks into my training I tore both of my menisci in my knee and I was devastated. But, with some patience and dedication, I was able to rehab my knee myself and avoid surgery. I wanted to share my story in case any of you have been going through the same thing.

I’m still not sure how it exactly happened but one morning I realized it hurt to bend my knee when I was lying in bed and then the rest of the day it just felt weird. Meniscus tears usually don’t happen from running – but rather an abrupt movement or twist of the knee. I suspect I was just playing with my kids when it happened and just didn’t feel any pain for awhile. For a couple of days my knee just wouldn’t bend and I felt a weird pressure. Then, about 2 days later I looked down and I was like OMG! my knee was the size of a grapefruit. I started icing it and just trying not to do much (which is hard with 2 little ones!). I kept thinking the swelling would go down but it barely did. About a week later I went in to see an orthopedic surgeon and he did an MRI. He then told me that I had torn not one – but both of my menisci in my knee. He offered to “drain” it there to relieve some pressure but I decided not to since I wasn’t in a lot of pain. He said that it may not get worse but that it probably wouldn’t heal on it’s own and many people opt to do surgery. I was really upset and thought I would never be able to run again. But, I decided to try to manage it on my own and see how far I could go with my recovery before giving in to surgery. I had heard that surgery can sometimes make your knees worse – especially if you already have arthritis in that area, which I do from years of running.

I started by really resting my leg and not doing workouts. This was super hard because part of the reason signing up for the marathon was to lose the rest of my baby weight (more on that later!). But, since I couldn’t run at all I was really bummed out. After about 6 weeks of only minimal core and upper body workouts, I added in some light walking. I even tried to jog super slow but the minute I took a few strides I had pain and gave up. After a couple of months mini squats and lunges (1/2 range of motion) were ok but I had to be careful not to lunge or squat too deep. After about 4 months of so-so workouts, I started by walking faster for cardio and doing a little more strength training (If you’d like details on what I did – comment below). Then, I think after about 6 months I slowly started to jog just a little. I still had a tiny bit of uncomfortableness and irritation so I didn’t go far. Over the course of about 9 months I slowly worked my way back up to 2-3 (slow) miles. This past Spring (1.5 years after) I began jogging more and more outside and on the treadmill and slowly increasing my speed. I started adding in more glute and quad workouts too to really stabilize my knee. I feel like this is key. When you have a weakness (often in the glutes or quads) it can offset your knee and make you prone to injury. I had success with this before when I had runner’s knee. Finally, after over a year I was able to get my sprint speed back up! I was so happy a couple of months ago when I was almost back up to full speed at 11.5mph (1% incline) on the treadmill! I really thought I would never get back up to that. It’s still a little slower than I used to do and my overall running speed (and distance) is not like it was before kids – but I have hope!

So, if you have a torn meniscus…here is what I would recommend:

  • Try to rehab your knee yourself first – if you have the time (and dedication) to do it and you aren’t in any pain. But, if you and your doctor think surgery is the best option, then by all means – do that.
  • Stay off your knee at least for 6 weeks then slowly add back in some cardio options that don’t hurt (like walking).
  • Focus on upper body and core the first 4 months and then slowly add back in some non weight-bearing glute and quad exercises that don’t strain your knee.
  • Once you are pain free – add back in light jogging for just 3-5 minute intervals at a time and then walk 2-3 minutes. As your knee starts to handle that, increase your time intervals so you are running 5-7 minutes and walking 2-3 minutes.
  • Once you don’t have the pain and can jog slowly for 20 minutes at a time, then you can start to increase your speed a little. Just follow the 10% rule: don’t increase your speed or overall distance by more than 10% in one week.

*I am not a doctor and highly recommend you consult your doctor first before deciding to treat any injury yourself. This is just my advice and my personal experience.

My Top 10 Most Popular Blog Posts

I can’t believe I’ve been blogging for over 10 years now! Thank you to all of my subscribers – especially those that have been with me since the beginning! I haven’t been the most regular blogger, so thank you guys for being patient with me! I plan to start blogging more regularly and giving you guys posts that you can use – like sample workouts, training plans, etc. and also doing more travel reviews of some of the fit and healthy destinations that I visit. Below are my top 10 blog posts based on shares and views. If you are new to my blog- this will also give you an idea of the topics I typically cover. Comment below and let me know which of these (or other blog post) is your favorite!

My Top 10:

1. How To Train For A 10k In 6 Weeks

2. Dealing With A Knee Injury Right Before A Marathon

3. How the Hottest NFL Cheerleaders Stay Fit + Workout Tips

4. The BEST 30 Minute Workout

5. What Muscles Do I Use When I Run?

6. Mom And Baby Yoga – Tips And Sample Workouts

7. Sculpt A Bikini Butt

8. Transformation Tuesday – Meet Sarah Who Lost 50 Pounds!

9. 5 Questions to Ask Your Trainer DURING Your Workout

10. Last Minute Tips For Running Races: 5k to Marathon

Gain Confidence and Overcome Your Fear of The Treadmill

During this past summer (and even fall), I did more of my running indoors on the treadmill vs. outside because it was sooo hot here in Houston. I haven’t always been a fan of the “dreadmill” and have even struggled with it from time to time. But, once you overcome your fears, get some confidence and relax  – the treadmill can be great!

I did many of my training runs (mostly short interval sprints and hills) on the treadmill over the last few years whenever I was training for races. I really like the fact that you can run “hills” to improve your speed and endurance – even if you don’t have access to an actual hill! But, running on the treadmill wasn’t always easy for me. I would sometimes get disoriented because I was on a machine facing a wall or had at tv right in my face. Or, one time I was doing very fast sprint intervals at the gym where I worked as a trainer and literally flew right off the back! Luckily I wasn’t hurt but I was so embarrassed! But, I just got right back on it and pretended nothing happened (even though I’m sure everyone around me thought I was crazy!). That falling spell actually messed with my mind a little during my next few runs and I was nervous that I was going to trip. Luckily I didn’t, but I had to remind myself that “So what if I do?! It’s no big deal and you already know what to do.” Before I became “a runner” I was always worried people were judging my slow speed. That also prevented me from relaxing and being able to enjoy my run but also go faster and/or longer.

Tips For Conquering the Treadmill

Go slower than you think you need to go. This is especially true if you are not an experienced runner. Don’t worry what someone next to you is doing. Odds are they can’t see your speed anyway, nor do they care. “Running” can start at a slow 4.0mph or 4.5mph and you can keep it there as long as you need to! Maybe in a few days, weeks or months..slowly increase your speed or try intervals (see below).

Try intervals. Don’t think you can hold the same pace for 20-30min and worried you will get bored? Play with your speed. Mix in walking intervals if you are new to running and faster sprint intervals if you are more experienced.

Run on an incline. After my incident where I fell off the treadmill (see above), I found that running on a low incline or doing hill intervals made me feel like I was not going to fall off the treadmill. In a way I felt like I had more traction, even though I was on a little incline. I felt like my shoes were gripping the treadmill better and I had more control over my running.

Find a machine with a good view. Don’t use one that faces a wall or has a tv right in your face. For me, this made me a little dizzy. If you like to watch tv and it works for you – great…but for many it gets in the way. Look for a machine with a lower/shorter tv, one without a tv or just turn the tv off and try to gaze off to the side when you run. Also, sometimes treadmills have “virtual” runs where it seems like you are running through a city or trail. Sometimes that will work for me if the scenery is realistic and not animated, etc.

Don’t be afraid to jump off to the side. I know many running “studios” and popular classes discourage people from doing this – but I’ve been doing this for years. Sometimes if I just need a quick break or need to grab a sip of water, I will place both hands on the treadmill railing and jump (not crazy jump – just little hop) off to the side. If you are worried you may fall, you can attached the security strap.

Check your shoes and clothes. Sometimes your shoes might be too slick for the treadmill surface. As a running store (or look online) for ones that are better for treadmills. Also, make sure your laces are double tied (to avoid tripping). Wearing the right clothes helps too. I usually prefer capri pants, a great running bra and tank. I often run in a cap too so that tiny hairs don’t get in my face and distract me.

Above all – just know that you aren’t the only one that has struggled with treadmill confidence! It can happen to anyone – even trainers and “runners”. Just like a bike – if you fall off, get right back up and try again! Don’t give up!

 

Sample Hill And Endurance Runs For Indoor or Outdoor

We are challenging the Honey We’re Home Fitness Challenge members to do a running workout this week! Not everyone likes to run – but if you mix things up it can be fun! Also, it’s totally fine to mix in running and walking if you are a beginner! If you are more advanced, increase your speed or your hills!

Here is the running workout that I prepared for this week! Give it a try and let me and Megan know how you like it! Tag us on IG (Cari: @carifit, Megan @honeywerehome) and also don’t forget to joint the challenge – it’s not too late!

The Best Parks in Houston For Working Out

Sometimes working out indoors gets boring – especially when it’s a nice day outside and you feel the need for some fresh air. Houston has a ton of parks and green space that are the perfect place to fit in an outdoor workout.

As a former (and hopefully returning) marathoner – I’ve run in and around my share of Houston parks. I’ve done 20+ miles in 3 mile repeats (that’s the distance of 1 loop) at Memorial Park, speed workouts at the hills at Spotts Park and long training runs where in one single morning I ran through Buffalo Bayou Park, Memorial Park AND Hermann Park. So, I appreciate good trails, water fountains and also clean restrooms!

Not a runner? No problem – you can get in a body weight workout (no equipment) with nothing at all, or you can try one of the parks below that have benches and spots you can use for other exercises. Here are a list of my top favorites, along with a list of their workout amenities. I’ve rated each on a scale from 1-5 based on how workout friendly they are, their perks and their overall appeal for working out – with 1 being a good place to workout and 5 being one of the best in Houston.

 

Hermann Park

Cari Shoemate demonstrating a series of yoga poses at Hermann Park. Photo by Jill Hunter.

 

Workout Rating: 5

This is one of my favorites. It has something for everyone. I usually go with my baby and take our jogging stroller. McGovern Centennial Gardens is absolutely beautiful and we usually start there. There isn’t an actual running trail, but you can walk or run down the paths and through the rose garden and other areas. They have great restrooms and water fountains. After that, we run along the trail by the reflection pool and make our way to the playground area. At (and near) the playground there are tons of curbs, benches and other areas that are perfect for workouts. You can also see ducks, geese and turtles in the lake and run around by the zoo or have lunch or a snack at the Pinewood Cafe by the water. They also have a workout station area near the entrance to the Centennial Gardens along the 2-mile Marvin Taylor Trail that goes around the golf course. There are also bicycles available for rent.

Amenities:

  • Restrooms (at Centennial Gardens and also at Miller Outdoor Theater)
  • Drinking/Water Fountains
  • Restaurant (Pinewood Cafe)
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Golf
  • Bycle Station

Buffalo Bayou Park

Courtesy of Buffalo Bayou Partnership

Workout Rating: 5

I love Buffalo Bayou Park and have been teaching my bootcamp here for almost 7 years! Over the last few years the park has grown and has so many great amenities! This is probably one of the best places to run and bike since they have designated trails for both. The entire loop from Sabine Street to Shepherd Drive is about 5 miles but you can do more or less depending on the route. There are water fountains along the trails and an amazing fun playground for kids that is one of my favorites in Houston. You can rent kayaks or bikes inside the Bike Barn rental at the Visitor Center or rent a B-Cycle along Sabine Street. They also have an amazing dog park (Johnny Steele Dog Park) that just re-opened after Hurricane Harvey. The paths are lighted at night and correlate with the phases of the moon (they change from blue to white).

Amenities:

  • Restrooms (at the visitor center)
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Playground (it’s very nice with a treehouse and outdoor nature play areas)
  • Fitness classes held here (like Bombshell Bootcamp)
  • Restaurant (The Dunlavy) and food trucks at the visitor center
  • Bcycle Station

 

Memorial Park

Workout Rating: 4

Memorial Park is one of the top places to go if you are a runner. The trail is the place to be and on any given day you can see professional athletes, Houston’t top elite runners and your average everyday Joe. There is also a good golf course and a Beck’s Prime restaurant (counter service). Across from the trail they have a huge playground area for kids and then on the south side of the park is the Picnic Loop with picnic areas and a bike trail that makes you feel like you are out in the countryside.

Amenities:

  • Restrooms
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade (only about half of the running trail is shaded – so it gets hot in the summer)
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Tennis Courts
  • Golf
  • Playground
  • Restaurant (at golf course)

Discovery Green

Courtesy of Greater Houston Convention and Visitors Bureau

Workout Rating: 4

Discovery green is a nice oasis of greenery located right in the middle of downtown Houston. It’s very relaxing and peaceful and they often have special art exhibits and lots of great programs. They have Toddler Tuesdays for kids (and other kids activities) and weekly yoga and other fitness classes. There is no specific trail – but you can run or bike many of the various routes downtown or even use one of the other City trail systems (White Oak, Heights, etc) that end up close to Discovery Green.

Amenities:

  • Restrooms
  • Restaurant
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Safe at night (lighted)
  • Playground
  • Fitness classes held here
  • Bcycle Station (nearby)

 

Spotts Park

Photo courtesy of Buffalo Bayou Partnership

Workout Rating: 3

There is a short trail here for jogging and most of it is shaded. The big draw here is the covered basketball court and also the tennis courts at the top of the park (on the hill). There is also a great steep staircase and hills for running/walking on an incline! The playgrounds are in need of an update (the area floods a lot) and there are no restrooms onsite – so I felt a “3” was adequate.

Amenities:

  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Workout Stations (actual stations with equipment like pull-up bars, etc)
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Safe at night (lighted)
  • Fitness classes held here
  • Basketball
  • Tennis Courts
  • Playground
  • Bcycle Station

Levy Park

Workout Rating: 3

Levy park is one of Houston’s newest parks. It’s a really great space that feels like a zen oasis in the middle of Houston. The big draw here is the play area for kids. It’s amazing with a splash pad area, playground (with cushioned floor), slide, rock climbing, huge treehouse and more. Grownups enjoy the large lawn area (great to meet for a workout), the scheduled workout classes and the food trucks and new restaurant onsite (soon to be open). They also have a great dog park. The restrooms are immaculate and there is lots of shade, table seating for picnics and fun things to explore. They also have things you (and your kids) can borrow including games, books, golf clubs (for putting green) and much more.

Amenities:

  • Restrooms
  • Drinking/Water Fountains
  • Jogging Stroller Friendly (although there isn’t a trail onsite)
  • Fun activities for kids
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Safe at night (lighted)
  • Fitness classes held here
  • Onsite restaurant (soon) and food trucks

 

Woodland Park

 

Courtesy of HoustonWalks.Blogspot.com

Workout Rating: 2

Most parks in the Heights area are geared towards kids. However, with kids or not…you can still get in your workout using playground equipment, benches, etc. It’s also nice to have a walking/jogging trail onsite as an option (even for warming up) and Woodland park is one of the few that has one in the Heights. The trail loops around the tennis courts and playground which is nice and there is also a Bcycle station here. I have never visited at night – so didn’t rate it for safety. I would use caution on the trail that goes behind the tennis courts if you are alone at night (as with any of the above trails).

Amenities:

  • Restrooms (if the community center is open)
  • Drinking/Water Fountains
  • Jogging Stroller Friendly
  • Shade
  • Benches For Exercises (Tricep Dips, Step-Ups, etc)
  • Private areas to workout
  • Running path/trail
  • Biking path/trail
  • Basketball
  • Tennis Courts
  • Bcycle station

 

 

Safety Reminder

Just a reminder to use caution when exercising at any park or trail when you are alone – especially at night. Choose areas that are lit with other people around. Make sure you can hear someone approaching you, so don’t listen to music full-blast (or just keep one headphone out of your ear). I also sometimes run with a small mace like this one and tuck it in my bra or shorts since it’s tiny and not bulky. I also wear an ID tag on my shoe from Road ID.

 

 

 

 

 

 

 

 

5 Fun Workouts To Do On A Cruise Ship

One of the things I love most about cruising is being able to mix up my workouts and take advantage of all the fun workout environments on board the ship. On my last Carnival cruise a few weeks ago – I decided to do some of my workouts outside because I wanted to enjoy the view.  I feel like I get a new perspective on my workouts and feel so much more alive just by having a completely different workout environment. It’s so amazing being able to workout in the middle of the ocean!

I recommend trying the ship’s gym as well – because most are very well equipped and even have great classes. But, if you want to mix things up, try these 5 fun ideas for workouts to do on your next cruise that are not in the gym.

*Please be careful when exercising outdoors on a cruise ship. Ships are often rocky, windy and unstable due to the weather conditions. Always be mindful and hold on to railings where applicable, or head indoors if it’s safer. 

1. Outdoor Run + HIIT Circuit

This was my favorite. I took advantage of the ship’s outdoor track (almost all of them have an outdoor track) and decided to mix in some strength training. I started my Runkeeper app during my first run and soon found out that the gps was too accurate. It was factoring in the speed of my ship with my run and said I ran 8 miles in 25 minutes at a 3:03 min mile pace! If you aren’t familiar with running….let’s just say that would make me a world record holder and gold medalist! haha!

Warmup jog 5 minutes

  • Do 20 walking lunges along side of the track, do one loop around and then find a bench or stable chair and do 20 pushups + 20 tricep dips.
  • Run 3 minutes at a medium/fast pace.

*Repeat entire circuit 2-3 times.

2. Outdoor Stair Workout

Ships have LOTS of stairs. Most are 12+ floors high – so you can always get in a mini workout each day by taking the stairs alone! Sometimes it’s actually quicker too! The outdoor areas also have stairs leading from the lido deck and upper decks, etc. I found some stairs near the back of the boat along the jogging track. Here is a quick sample workout I did there:

Warmup walk or jog around the ship for 5 minutes.

  • 15 elevated lunges on each leg (place your back foot behind you on the first or second step)
  • 15 tricep pushups with hands on step (the lower the step – the harder)
  • Jog (or walk) stairs for 2 minutes

*Repeat entire circuit 2-3 times.

3. Yoga on The Upper Deck

I like to find a spot that’s a little more hidden. On Carnival they have the “Serenity Deck” and also areas outside on level 12 that sometimes are a little more private. If it’s too windy – you can just do a standing vinyasa flow, or if you are on a lower deck or less windy place you can grab your pool towel and even do a series on the “mat” (towel). Keep in mind – yoga you will do on the ship will be quite challenging since the ship is moving! This will make it harder to balance – but that makes it great for your core! Here is a Simple Yoga Workout you can do, or if you prefer something more challenging try This Hip Opener Sequence.

4. Mini Body Weight Circuit on Balcony

I did have a balcony room, but if you don’t you can do this same circuit out by the pool or on one of the upper decks. This was a workout I did sometimes while my kids were napping and it worked out great. I packed an extra resistance band to use to mix in some extras like bicep curls (you can borrow one from the ship’s gym) and then I used a towel to do core on the ground.

  • Warmup 5 minutes (do fast squats, go walk around the ship, etc)
  • 20 pushups with hands on balcony railing (please be careful not to lean over!)
  • 20 alternating reverse lunges
  • 20 jump squats
  • 20 tricep dips using the deck chair or table (make sure it is stable/sturdy first!) *another option is to do them on the ground (aka crab dips)
  • 60 second plank hold on the ground

*Repeat entire circuit 2-3 times.

5. Swimming Workout In The Pool

Most of the pools on cruise ships aren’t very big – but that doesn’t mean you can’t get in a workout. During peak hours they are probably going to be too crowded to get in some laps – so I recommend going during an off-peak time like when they first open in the morning. Your “laps” will be very short – but you can still swim laps on one side of the pool away from the other swimmers, or just dodge your way around your family and kids and make it a fun game!

  • Swim laps or tread water for about 2 minutes.
  • Inner/Outer Thighs. Hold on to the side of the pool and do 25 standing hip abductions (push leg out to the side) and then 25 hip adductions (bring leg across your body to work inner thigh). Keep your legs pretty straight. Repeat on both legs.
  • Swim laps for 2 minutes.
  • Ab crunches. Tread water and do standing abdominal crunches (if you have to hold on to the side you can). Bring your knees up to your chest and do a mini “crunch” with your core, then straighten legs back out. Repeat 10 times.
  • Swim laps for 2 minutes.
  • Shoulder Raises. Stand or tread water and keep your hands by your sides (by legs). Make sure your shoulders are under the water and keep your palms your legs. Keep arms straight and raise them up so they come up to the top of the water, then press them back down to your legs. Repeat 20 times.
  • Swim laps 2 minutes.

*Repeat entire circuit 2-3 times.

 

Comment below and let me know what your favorite travel workouts or cruise ship workouts are!

 

 

*All opinions in this blog post are my own.