July 9, 2025 • 29 mins
Summer Break Encore: I'll be back with a brand new episode next week!
Whether you have an injury or life has been keeping you from your workouts... if you don't use it, you lose it. But how fast?
Let's break down how quickly you can expect to see and feel your muscles dwindle away when taking a break from workouts in this episode.
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Kindal Boyle has been a personal trainer for nearly 20 years focusing on women's strength and fitness. She'll teach you how to combine strength training and cardio for a hybrid approach to build the fittest body and life no matter where you are in your fitness journey.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) Okay, let's try this again.
What's up, you guys?
And welcome to a brand new episode of
the Fit Women's Weekly podcast.
I say let's try this again because all
of a sudden my computer was trying to
hook to my phone, which was interfering with
the audio.
So hopefully we are all set to ready
to rock and roll with a brand new
episode of the podcast.
(00:20):
This is your first time tuning in.
Welcome to the episode.
I hope that when you listen to this,
you hear a couple of nuggets that make
you go, huh?
This woman sounds like she knows what she's
talking about.
She's got some good little nuggets.
I want to go back, listen to previous
episodes and be back to check out future
episodes.
I put out a brand new episode every
Wednesday and every Friday.
And if you are an OG listener, thank
(00:42):
you guys for hanging out with me.
I freaking love you guys.
I love the community that we have built.
And I always want you guys to know
that any topics that you want to cover
or any questions that you have, feel free.
Reach out, slide into my comments either over
on YouTube or into my DMS. I am
much more active over on Instagram, Kindle Boil
Fitness.
(01:02):
So yeah, let me know what's on your
mind.
If you enjoy this episode or this show
in general, I love to hear your feedback.
If you have any criticism that's actually helpful,
I would also love that.
But be nice.
I'm very sensitive, especially right now because we've
got some stuff going on.
I have been dealing with my first kind
(01:24):
of big injury in a really, really long
time.
So I had put out a question box
the other day on Instagram kind of first
letting you guys know that I have an
injury.
Second, what questions do you have regarding injury
and fitness?
And a lot of the questions were coming
in of, are you scared of losing muscle?
Are you scared of losing strength by taking
(01:44):
time off?
How fast do you lose strength and muscle
when you are not working out?
So those are the topics that I want
to cover today.
And of course, I'll share what is actually
going on because this is my podcast, but
it's also just like a diary.
It's as if I'm sitting down at a
coffee shop talking to my girlfriend and me
going, oh, my gosh, I'm so frustrated.
You won't believe what's going on.
(02:06):
But before we go into the girl chit
chat of our coffee time, I got some
really exciting news.
You guys, I've already mentioned that July 10th,
I'm kicking off my summer shred program, which
is an eight week body transformation strength training
program that includes nutrition, nutrition, coaching, accountability, private
group, chit chats, live coaching calls every week
(02:28):
on top of free membership.
Well, not free membership.
It's included when you sign up, but membership
to Fit Women's Weekly Live for the eight
weeks.
It's a total package.
It's my biggest event that I put on
every single year.
And I look forward to this event more
so than the January New Year's event for
a couple of reasons.
But the main reason being that in January,
it's kind of expected, right?
(02:49):
Like you want to work out because everybody
else is doing it.
You're motivated because it's a brand new year.
And so that's kind of the driving force.
But for my summer shred, this is now
the beginning of the year.
Most of the time, a lot of people
who started off the year being like, I'm
going to get into fitness.
I'm going to transform my life, create healthier
habits, have given up by now, right?
(03:10):
But we're at that halfway mark in the
year where it's not too late to get
back onto the bandwagon.
But instead of having the motivation from January
to do that, this is now self motivation.
This is like I have had enough.
I'm ready to see results.
And I want to do this for me,
which to me makes the challenge so much
more personable, personal and so much more results
(03:33):
driven for yourself.
You get much more out of it.
You feel much more pride because again, you're
doing it for you, not because it's January
and the world is saying that you should
work out.
So, yeah, I freaking love this challenge.
I put so much effort and so much
energy into it.
And the big news is, is that registration
opens next week.
(03:53):
But in order to help get the word
out every Saturday, starting this Saturday at 10
a.m. over on my Facebook group for
fitments weekly, I'm going to be doing a
free 30 minute workout.
This coming Saturday at 10 a.m. Eastern
standard time.
It's going to be an interval street training
workout.
So and it'll be body weight only.
All fitness levels are welcome.
(04:16):
So if you are like me and you've
been working out for decades, come work out
with me.
If you are listening to this podcast going,
I know that I need to do street
training.
The program that I'm using now just isn't
working for me.
And you're kind of still new to the
whole street training world.
It's for you, too.
I've been training women for over 15 years.
I've seen it all.
(04:36):
And because of the way that I run
my life, I'm able to coach you.
I'm able to push you.
And I'm able to help give you the
modifications and the training that you need.
And we can actually talk during the live
video.
So I'm really, really pumped about this.
And then there are some special gifts for
signing up as well.
You guys, if you sign up for this
and I'll make sure to put the link
down in the description so that you can
RSVP.
(04:57):
Now, only are you going to get access
to the 30 minute workout.
But after the 30 minute workout, I'm going
to stay and answer questions.
I'm going to cover two basic and simple
changes that you can make when it comes
to your fitness and when it comes to
your nutrition that you can start seeing instant
results.
And by saying basic doesn't mean that's something
that you've already heard before.
I always really, really focus on trying to
(05:18):
give good content where you go, wow, that's
not something that I've heard regurgitated by every
single person of trainer online.
So sign up.
You can get that workout, get the coaching,
come hang out with me, get all your
questions and your answers, all your questions answered.
And when you sign up on the RSVP
form, even if you can't make it live,
I'm going to be sending out the recording
(05:38):
and then there's also a question box so
that if you want to make sure that
your question gets answered and it doesn't get
missed, you can ask it.
It gets sent to me as an anonymous
user.
So I don't know who you are.
You can literally ask me anything.
But that's, but wait, there's more.
That's not it.
You guys are always asking me for recipes
and meal planning tips.
So what I did was I went ahead
(05:59):
and created a 72 page PDF that covers
the six nutritional changes that if you make,
you will see results.
You will add muscle mass.
You will burn body fat from a nutritional
standpoint.
On top of that, it has 22.
Originally I said 21, but I've added an
extra 22 of my brand new recipes.
(06:20):
These have not been used before in other
programs.
So if you've looked over on my Sunday
meal prep recipes and like me thinking, you
know, I wish I had access to your
recipes.
I put together a small cookbook that's in
this PDF so you can get access to
21 of my free recipes and it's free.
So all you have to do, go to
the link down below, sign up.
You'll get to hang out with me.
You'll get to work out with me and
you get to cook up my recipes.
(06:42):
So yeah, I hope that you can make
it.
And again, even if you can't make it
live, you can still get the PDF and
then you'll be able to get the recording
to the actual event as well after the
fact.
So yeah, where are you waiting for?
Go do it.
And then of course you'll learn more about
the Summer Shred challenge to find out if
that may be something that is up your
alley.
But speaking of, because I have to work
(07:02):
out on Saturday, that is one of the
biggest reasons that I am actually taking this
entire week off of my training.
So let's talk about that a little bit.
There's a couple of different reasons actually why
I'm taking a full week off.
The number one reason being that I am
injured.
And one of the questions was, how did
you get injured?
Makes total sense.
(07:23):
So I guess I need to rewind about
10 to 15 years ago now.
I was walking at the time I had
a silky terrier.
God bless my Zoe puppy.
And I was walking her in a pair
of wedges out in the grass.
My heel flipped a little bit.
My ankle flipped.
And with that, I hurt my knee.
It was my right knee.
(07:44):
And it bothered me for years off and
on.
But I've worked really hard over the past
couple of years to really focus on building
the muscles around my knee to create a
strong knee joint.
So things are doing great.
Now fast forward to about the past month,
I've talked about my stress levels are really
high right now.
My anxiety is higher than ever.
So my body is kind of in a
(08:04):
state of like, oh my God, what's going
on in and of itself.
Add to that that I've also increased my
volume of training for Fit Women's Weekly Live,
but also for my personal training.
I love Fit Women's Weekly Live.
It is the strength training that I do.
But I also love doing sprint work with
my husband and working out with my girlfriends.
And I don't want to give those up.
And clearly, I can't take away from Fit
(08:25):
Women's Weekly Live.
So I just added it on top.
And that may have been a little too
much too soon.
And then, so I went from like five
days, well, six days of working out to
seven days of working out for the past
couple of weeks.
And you'll have to remember, I'm almost 40
years old.
Fitness should now be about longevity and overall
(08:47):
health versus trying to be the best and
the fastest and the strongest.
And I also have to remind myself about
that.
And I also have to remind myself that
recovery is really important.
And I don't feel like I'm like a
40 year old, you know?
And so I forget that I'm not 20
anymore and that I actually have to spend
a little bit more time foam rolling and
recovering.
(09:07):
All that to say is that last week
I was doing an interval workout that included
a lot of cutting work.
I was doing side shuffles and high box
step overs with a rotation for time stuff.
And within that, I just, it was too
much.
I felt my knee kind of go, ooh,
don't like this.
Didn't think too much of it at the
time.
Just assumed like I would go home, roll
(09:28):
it out.
It would be fine the next day.
It was not fine the next day.
It was worse the next day.
And through some mobility exercises, some range of
motion exercises and some testing, talking to some
people, come to find out that I have
a small meniscus tear in the medial aspect
(09:48):
of my knee, so the inside of my
knee.
And it's not bad.
There's not a lot of swelling.
There's no swelling, luckily.
So it's just about time and recovery.
And again, working on rebuilding the muscles around
my knee joint to make it a strong
joint moving forward and reminding myself that I
got to slow down.
And I think the most important part of
all of this for me is that it's
(10:11):
not just about what is my injury and
healing the actual injury.
It's about looking at everything going on in
my body because you don't just have a
knee joint.
You have an entire body.
So what caused that stress to my knee
to happen in order to get the injury?
And so by doing a lot of research,
talking to some physical therapist, doing some work
(10:32):
myself on my actual leg, I think that
I have a lot of tight muscles, specifically
in my calves and my quads.
I also know that I am very hamstring
and glute dominant versus having my quads work
when they're supposed to work.
The back of my legs work a little
bit more.
So over the next coming weeks, it's all
about foam rolling my calves, working on my
(10:54):
calf stretches, working on some ankle mobility, and
also rolling out my quads and my hamstrings
because my hamstrings are overworked, my quads are
underworked, and both are very tight.
And working on strengthening my quads through accessory
work and isolated movements.
And right now, because there's no swelling, I
can go ahead and start doing some basic
(11:14):
movements.
So one of them is just doing body
weight leg extensions.
Sitting in a chair, focusing on straightening my
leg all the way up as high as
I can, tightening my quad, holding it for
a few seconds before I lower it down.
I'm also working on some lateral movements with
my legs, trying to keep my legs straight
while moving my feet away from my body
and back in.
Doing some simple movements also with carpet sliders
(11:38):
of letting my foot roll all the way
out, rolling it all the way into my
booty.
And then again, a lot of using my
trigger balls and my Theragun as well.
I don't forget the actual name of ours,
but so far so good.
I was really under the weather last week
of just feeling like, why me right now?
(12:01):
We've got so much going on.
I've got the summer shred coming up.
And then this weekend was really the deciding
factor where I was like, I need to
take a week off from my training.
And that was really hard for me.
I'm not going to lie.
You guys know I've talked about my exercise
addiction in the past.
And the idea of cutting back on exercise
isn't bad, but the idea of actually going
(12:21):
a full week without working out, that to
me was like, oh my God, who am
I?
Because my exercise kind of defines me a
little bit, right?
And what am I going to do?
Because also I'm super stressed and anxious right
now.
And exercise helps with that.
That's my outlet.
But I've also learned like, I've got to
find other coping mechanisms.
And so my husband and I sat down
and said, okay, what is my plan going
(12:42):
to be for rehabbing this knee so that
I can come back stronger and not have
to worry about it in the future?
Our first question was, when's the last time
I took a real break from fitness?
And I started Fitness Week Live in 2020
when I needed something from my studio, all
the ladies that were members here, to be
able to work out.
So I was like, hey, I'll start working
out live.
(13:03):
I'll be there.
I'll hold you accountable.
And of course, Fitness Week Live came out
of that.
And it's been amazing, but I have not
had a break from working out in over
three years.
And even when I've taken a day or
two off, I'll still go for a run
or do some sort of exercise.
So just like everything, I do have to
also remind myself that this is a job.
People get PTO.
(13:24):
People take time off.
People go on vacations.
And I deserve to have a little vacation
as well.
My body deserves that.
So after some tears from the injury and
from being like, oh my God, why are
we going through this?
It was definitely the best decision.
And I'm still obviously working.
I'm just taking the week off from my
actual training.
And it's been good.
(13:46):
My husband calls me from work just to
make sure like, I told him I feel
like I'm a kid homesick from school because
he'll be like, how are things going?
What are you doing?
But I am listening to my body and
I'm kind of excited to see what this
week off will do.
But I'm making sure to do that so
that on Saturday I can come back and
I might have to modify some things, not
where anyone would ever be able to tell
(14:07):
that I am slightly injured.
But I want to be able to obviously
work out and do my best for you
guys for the free workout and be my
best for once the summer shred does show
up.
And I just have the best community of
women that are when I, you know, told
films with their life.
Hey, I'm closing the studio for a week.
We have over 2000 live workouts filmed in
(14:27):
the database.
So they're not missing out on anything each
day.
I'm still going through the database and saying,
here's your workout for today so that they
don't have to go through it.
But everyone has been so supportive and like,
you have to take care of yourself.
Like, yes, you're our coach and we work
out with you, but we want you to
be happy and healthy too.
So it's been pretty cool.
But so, yeah, this is a physical rest
(14:50):
week and a mental rest week when it
comes to workouts.
And that's what's going on, y'all.
So if you have any questions about that,
let me know.
If you have any questions about like exercise
addiction or how do you handle that mental
alien in your head, that monster telling you
like, stop being lazy, get up and do
something.
Let me know because I do have that
(15:11):
monster in here.
But I was talking to my girlfriends last
night about this and how the good thing
with age and education and learning how to
listen to your body is that I might
hear that monster in my head saying like,
Kendall, you need to get moving.
You know, this week off, you're going to
(15:31):
lose your strength.
And we're going to talk about that in
just a second.
But I am wise enough and educated enough
to know that monster is wrong.
So when she starts to speak up, we'll
call her petunia, right?
We'll call the evil Kendall petunia.
When petunia starts to talk, I can say,
shut up, you're wrong.
And it might fester with me for a
second and then I'm able to push it
(15:52):
away.
It might cause me a split second of
anxiety of like, oh my gosh, does she
have a point?
And then I'll say, no, she's not.
As a trainer to other women, I need
to be the best trainer to myself as
well.
And so pushing petunia's thoughts out of my
head is something that I've learned with time
to be able to do.
And that self-awareness is really powerful.
(16:13):
And that's how I know that through all
the 20 years that I have had my
own battles with eating disorders in my early
20s to exercise addiction, I'm able to manage
it, right?
She's always going to be there in the
back of my head.
But having that self-awareness and saying, shut
the F up definitely helps me.
So hopefully that'll help you as well.
(16:33):
But if you have questions, let me know.
So those were some of the, I covered
a lot of questions in that little bit.
But the main question that I wanted to
answer today is, how long after you stop
your workouts do you lose muscle and strength?
So this is really individually based about how
much muscle you have, how trained you are,
how long you've been consistent with your workouts.
(16:53):
And people who have more muscle and they
stop using it will start to lose their
muscle a little bit faster just because muscle
is very metabolically active and your body doesn't
want to have to work really hard to
maintain it if it's not using it.
So it's like what you don't use, you
really do lose.
So some people suggest, there is research that
suggests that you can begin to lose muscle
(17:14):
within one week of inactivity.
But let me clear this up.
So this isn't necessarily you losing muscle and
losing strength.
This is based on the idea that if
you aren't moving, so if you are put
in a cast or if you've had surgery
and you're bedridden or you're on crutches, which
I'll share my crutch story in just a
second, you can start losing your muscle mass.
It can start to atrophy in about a
(17:35):
week of time.
But you all start to see some differences
in your muscle tone even if you are
moving probably within a week or two as
well.
But that doesn't mean that you're losing muscle.
What you're losing is some water weight and
some glycogen because glycogen gets stored in your
muscle as well as water.
And so it's that pump that you get
during a workout.
(17:56):
And so when you're not working out, you
don't need that anymore and it gets flushed
out of your system.
But the good thing is that after a
couple of training sessions of coming back, that
water and that glycogen come back, they give
you that pump again and you look the
same.
So don't think like, oh my God, I
haven't worked out in a week.
I don't look the same.
It's just, it's your water weight.
Start working out.
You're going to get your pump and you're
going to get your definition all over again.
(18:21):
So, and that, like once you lose your
water weight and your glycogen, you can actually
decrease your muscle size by as much as
20%.
But again, it's just basically the muscle becoming
dehydrated.
So think of it like that.
Let's see, let's talk about, all right.
So what happens if you hurt yourself, but
(18:43):
you're still able to move in some way,
shape or form, right?
You're just not work, quote unquote, working out
like you normally would.
So according to a 2013 study, if you
are moving around, true muscle loss and strength
happens around weeks, three to four for athletes
or people who work out on average five
to six times per week for a period
(19:04):
of time, or on average three or more
times per week for a prolonged amount of
time, even years.
If you've consistently been working out three times
a week for five years, you are actually
considered an athlete and you'll start to lose
your strength after about three to four weeks.
But here's the good thing.
And this is why I'm not worried.
And I'm also going to share my story
about one of my worst injuries that I've
(19:26):
done to myself.
And it'll explain why I'm really not worried
about any of this.
So there's this thing called muscle memory.
This is what like if you're a college
athlete and then you take a decade off
and then you come back, let's say you
are a track runner in college, you haven't
run in 10 years and then you start
running again, your body remembers what you used
(19:47):
to be able to do.
And so you're going to be able to
progress a lot faster than somebody who has
never run before.
And the same is true for muscle mass
as well.
Your body knows where it used to be.
So once you're able to start working out,
you're going to get back to where you
were a lot faster than someone who's never
worked out before.
They generally say that if you avoid working
(20:08):
out for six weeks, that it can take
six to 12 weeks for that muscle to
come back fully where you are, which for
somebody who's never been trained before, it could
take them up to years to get to
where you were.
And it's only going to take you around
six weeks.
I typically see people get back to where
they were in the same amount of time.
So if you took six weeks off, it'll
(20:28):
take about four to six weeks to get
back.
And that's just through things that I've seen
personally.
But is there anything that if you are
like me and you're having to take some
time off, things that you can do to
avoid muscle atrophy or avoid losing your muscle?
And yes, there are a couple of things
to do.
Number one, instead of focusing on what you
cannot do, focus on what you can do.
(20:50):
Now, this week I'm taking the full week
off.
So I could be doing certain things.
I'm not.
I'm letting my body get a full rest
for my mental health, for my physical health,
so that next week I can start doing
exactly that, focusing on the things that I
am able to do.
So just because I've hurt my leg doesn't
mean that I can't do upper body work
or I can't do core work, right?
(21:11):
If you're able to move any way, shape,
or form, you're able to do something.
Even if you have broken both of your
legs and you're stuck in bed, you can
still grab some light dumbbells and do some
flys.
You can do some chest press.
You can do things, right?
You can do crunches and still keep your
legs flat out in front of you.
And that also helps with your mental health
(21:31):
as well because instead of focusing on, oh
man, I can't do the things that I
love to do, start setting yourself up to
have new goals.
I broke my leg, and this is what
I'm going to share in just a second,
several years ago.
And during that time, I had been training.
We're supposed to go on this epic hike
through Glacier National Park.
Obviously that trip got canceled.
So instead I was like, okay, well, if
(21:52):
I can't do that, what can I do?
So I did a, I think it was
a eight week program for pull-ups and
push-ups.
And during that time, I have never been
so good at push-ups and pull-ups
because I had a goal.
I was like, okay, if I can do
this, I can do this.
And if I'm going to do this, I
might as well dive right into it.
So it gives purpose to my workouts, and
(22:14):
that helped a lot.
The second thing that you can do is
obviously make nutrition a priority.
You're going to have that natural tendency to
be like, well, I'm doing less, so I
should eat less.
When your body is in recovery mode, it
takes energy to be able to heal your
body.
So if you go into a caloric deficit,
you're only slowing your body down in its
recovery process.
So make sure that you're not cutting calories,
(22:35):
that you're staying at maintenance or even a
little bit elevated.
And on top of that, make sure to
keep focused on your protein intake.
For your protein, you want to be either
at that one gram of protein per pound
of body fat, or even raise up a
little higher in order, again, to help with
that recovery and help your body get all
the blood flow that it needs to get
(22:55):
all the nutrients to that zone that's trying
to recover.
So for some people, it might be one
gram.
For some people, you can even go up
to 1.2. I always suggest that your
protein intake should be based on what your
weight is.
For somebody who, let's say, weighs 300 pounds,
300 grams of protein per day is probably
going to be really, really hard.
So I'm not going to suggest to them
(23:16):
that they take 1.2 grams of protein,
which is then going to take it, what
is that, like 380?
I don't know from the top of my
head, but a lot of protein.
So for them, it's probably going to be
more at that like 250 to 300 gram
of protein range just because that's what's feasible
for intake.
But if you're, I would say, anything under
180 pounds, then trying to take your protein
(23:38):
to that 1.2 level during an injury
is a really smart idea.
And then hydrate.
Obviously, when you are hydrated, your blood flows
and blood is what's carrying all the nutrients
to that injury spot.
If it's something like me for your knee,
the best way, if it's not causing pain,
obviously, and there's no swelling, the best thing
(23:59):
that you can do for a knee injury
is actually walk.
It's light on the joint.
Obviously, it's not running.
But when you walk and you flex and
you extend, that's what pumps nutrients through the
knee and what's called synovial fluid.
And so that is the best thing to
do it because the knee itself, kind of
like an elbow, doesn't have high blood supply,
(24:21):
right?
So you want to do what you can
to make sure all the nutrients are getting
there.
And it acts like a pump to be
able to get the nutrients there.
So walk as much as you can.
I have not given up walking.
In fact, I have already walked 14,000
steps today.
And it honestly is what feels the best
on my knees.
So yeah, in terms of seeing results, or
(24:41):
I should see lack of results from not
working out, about three to four weeks.
One week doesn't do too much.
I am expecting that when I first get
back to that workout, my first workout, it's
going to feel kind of like, oh my
gosh, I feel out of shape.
I feel a little sluggish.
I feel a little more winded than I
normally would.
But one or two workouts back, and I'll
be 100% back to where I was
(25:02):
before.
And then what I will share with you
guys is this is actually not my first
rodeo at being injured.
I have had several injuries over the past
20 years of working out.
I think my first, well, my very, very
first injury was a shin splint that turned
into a stress fracture when I was in
college from running too much and didn't know
(25:23):
proper running form.
So that obviously healed up on its own.
And then my second big injury after that
was a dislocated shoulder from doing a overhead
shoulder press that was, I just had no
business doing.
I was like 22 years old.
And I was in my head going, I
can totally do this.
Obviously I did not.
And that healed up from letting it rest,
(25:46):
letting it recover, and doing rehab exercises at
the time.
I think I was about 24 at the
time when that happened.
And then, well, I guess my really first
big boo-boo when it comes to exercise
was, I have two herniated discs in my
back from when I was 15 from cheerleading.
But I don't really count that because it's
been in my life for so long.
(26:06):
It's just kind of there.
And so after my dislocated shoulder, my next
injury was I broke my leg into a
rock climbing.
I was bouldering and tried to jump for
the very last reach because the people I
was with were like, you got it, just
go for it.
I went for it and it didn't go
so well.
So for that one, I was actually on
(26:26):
crutches for I think it was 10 weeks,
10 to 12 weeks, no weight bearing, and
I lost a lot of muscle during that
time.
It was during, in that leg, it atrophied
very, very fast because like I said, there
was no weight bearing.
I was on crutches the whole time.
My shoulders got stacked, and I think that's
why one of the reasons that I have
actually really big lots today was because of
(26:47):
the training that I did during that time
period.
Because that's what I could do, right?
I focused on my upper body, but this
is what I wanted to share with you
guys because I was able to build that
strength so fast.
Once I got the okay to start using
that leg again is that I still trained
my other leg.
So I was still doing single leg squats.
(27:08):
I was still doing single leg deadlifts with
my good leg, and which I know sounds
counterintuitive because you're like, oh my God, you're
losing strength and muscle on the one leg,
but you're building up your other leg.
It helped in the long run.
When I got my cast off my, and
I was talking to my doctor because my
leg looks so pathetic.
I was like, hey doc, how long do
you think it's going to take it to
go from this to this pointing to my
(27:29):
strong leg?
And he's like, well, you had this on
for 10 weeks.
It'll probably take you about 10 weeks to
build that muscle mass back up.
You guys, I kid you not when I
say, once I got the confidence back and
the range of motion back in my ankle
and my legs to start moving properly again,
which was just a couple of days, I
(27:49):
was back to looking normal.
My legs matched back up within four weeks.
And I contributed that to the training that
I did during, and obviously also because of
muscle memory.
So if you're like, I'm never going to
be able to get back there, it's always
going to look funny.
It's not trust the process.
You will be okay.
(28:09):
And know that we're in this together.
Injuries happen.
So sometimes it would be naive of me
to say that as much as I trained,
that I would never have an injury, but
it does suck.
So absolutely.
And listen to your body.
I am certain that there are some other
cues going on telling me, hey, you should
probably slow down.
I am a big believer that this did
(28:30):
not just happen just because I tweaked my
knee.
This happened because my body was put under
a lot of stress and your body is
a system, not a segmented Lego put together.
And so just like with your gut affects
your mental health, it affects everything in your
system.
So does everything else.
So me being super stressed out, high anxiety,
(28:50):
working out as much as I do just
eventually kind of takes a toll.
So yeah, there you go.
All right, you guys, that's all I got
for you today.
Make sure to click on the link down
below so that you sign up for Saturday's
free workout event.
Get my recipe book with 22 free recipes
in there as well.
And subscribe to the podcast lever of you.
(29:11):
And if you have any questions or comments,
or if you've had any injuries yourself, or
maybe you have something now, let me know
and I'll make sure to cover it in
future episodes, maybe on Friday's Fit Quickie episode.
But for now, I'm going to go do
my knee strengthening exercises and I will talk
with you guys later.
Thanks so much.
I want to see you Saturday, sign up.
Go to the link down in the show
notes and come hang out with me.
(29:33):
All right, guys, bye.
(Transcribed by TurboScribe.ai. Go Unlimited to remove this message.) Okay, let's try this again.
What's up, you guys?
And welcome to a brand new episode of
the Fit Women's Weekly podcast.
I say let's try this again because all
of a sudden my computer was trying to
hook to my phone, which was interfering with
the audio.
So hopefully we are all set to ready
to rock and roll with a brand new
episode of the podcast.
(00:20):
This is your first time tuning in.
Welcome to the episode.
I hope that when you listen to this,
you hear a couple of nuggets that make
you go, huh?
This woman sounds like she knows what she's
talking about.
She's got some good little nuggets.
I want to go back, listen to previous
episodes and be back to check out future
episodes.
I put out a brand new episode every
Wednesday and every Friday.
And if you are an OG listener, thank
(00:42):
you guys for hanging out with me.
I freaking love you guys.
I love the community that we have built.
And I always want you guys to know
that any topics that you want to cover
or any questions that you have, feel free.
Reach out, slide into my comments either over
on YouTube or into my DMS. I am
much more active over on Instagram, Kindle Boil
Fitness.
(01:02):
So yeah, let me know what's on your
mind.
If you enjoy this episode or this show
in general, I love to hear your feedback.
If you have any criticism that's actually helpful,
I would also love that.
But be nice.
I'm very sensitive, especially right now because we've
got some stuff going on.
I have been dealing with my first kind
(01:24):
of big injury in a really, really long
time.
So I had put out a question box
the other day on Instagram kind of first
letting you guys know that I have an
injury.
Second, what questions do you have regarding injury
and fitness?
And a lot of the questions were coming
in of, are you scared of losing muscle?
Are you scared of losing strength by taking
(01:44):
time off?
How fast do you lose strength and muscle
when you are not working out?
So those are the topics that I want
to cover today.
And of course, I'll share what is actually
going on because this is my podcast, but
it's also just like a diary.
It's as if I'm sitting down at a
coffee shop talking to my girlfriend and me
going, oh, my gosh, I'm so frustrated.
You won't believe what's going on.
(02:06):
But before we go into the girl chit
chat of our coffee time, I got some
really exciting news.
You guys, I've already mentioned that July 10th,
I'm kicking off my summer shred program, which
is an eight week body transformation strength training
program that includes nutrition, nutrition, coaching, accountability, private
group, chit chats, live coaching calls every week
(02:28):
on top of free membership.
Well, not free membership.
It's included when you sign up, but membership
to Fit Women's Weekly Live for the eight
weeks.
It's a total package.
It's my biggest event that I put on
every single year.
And I look forward to this event more
so than the January New Year's event for
a couple of reasons.
But the main reason being that in January,
it's kind of expected, right?
(02:49):
Like you want to work out because everybody
else is doing it.
You're motivated because it's a brand new year.
And so that's kind of the driving force.
But for my summer shred, this is now
the beginning of the year.
Most of the time, a lot of people
who started off the year being like, I'm
going to get into fitness.
I'm going to transform my life, create healthier
habits, have given up by now, right?
(03:10):
But we're at that halfway mark in the
year where it's not too late to get
back onto the bandwagon.
But instead of having the motivation from January
to do that, this is now self motivation.
This is like I have had enough.
I'm ready to see results.
And I want to do this for me,
which to me makes the challenge so much
more personable, personal and so much more results
(03:33):
driven for yourself.
You get much more out of it.
You feel much more pride because again, you're
doing it for you, not because it's January
and the world is saying that you should
work out.
So, yeah, I freaking love this challenge.
I put so much effort and so much
energy into it.
And the big news is, is that registration
opens next week.
(03:53):
But in order to help get the word
out every Saturday, starting this Saturday at 10
a.m. over on my Facebook group for
fitments weekly, I'm going to be doing a
free 30 minute workout.
This coming Saturday at 10 a.m. Eastern
standard time.
It's going to be an interval street training
workout.
So and it'll be body weight only.
All fitness levels are welcome.
(04:16):
So if you are like me and you've
been working out for decades, come work out
with me.
If you are listening to this podcast going,
I know that I need to do street
training.
The program that I'm using now just isn't
working for me.
And you're kind of still new to the
whole street training world.
It's for you, too.
I've been training women for over 15 years.
I've seen it all.
(04:36):
And because of the way that I run
my life, I'm able to coach you.
I'm able to push you.
And I'm able to help give you the
modifications and the training that you need.
And we can actually talk during the live
video.
So I'm really, really pumped about this.
And then there are some special gifts for
signing up as well.
You guys, if you sign up for this
and I'll make sure to put the link
down in the description so that you can
RSVP.
(04:57):
Now, only are you going to get access
to the 30 minute workout.
But after the 30 minute workout, I'm going
to stay and answer questions.
I'm going to cover two basic and simple
changes that you can make when it comes
to your fitness and when it comes to
your nutrition that you can start seeing instant
results.
And by saying basic doesn't mean that's something
that you've already heard before.
I always really, really focus on trying to
(05:18):
give good content where you go, wow, that's
not something that I've heard regurgitated by every
single person of trainer online.
So sign up.
You can get that workout, get the coaching,
come hang out with me, get all your
questions and your answers, all your questions answered.
And when you sign up on the RSVP
form, even if you can't make it live,
I'm going to be sending out the recording
(05:38):
and then there's also a question box so
that if you want to make sure that
your question gets answered and it doesn't get
missed, you can ask it.
It gets sent to me as an anonymous
user.
So I don't know who you are.
You can literally ask me anything.
But that's, but wait, there's more.
That's not it.
You guys are always asking me for recipes
and meal planning tips.
So what I did was I went ahead
(05:59):
and created a 72 page PDF that covers
the six nutritional changes that if you make,
you will see results.
You will add muscle mass.
You will burn body fat from a nutritional
standpoint.
On top of that, it has 22.
Originally I said 21, but I've added an
extra 22 of my brand new recipes.
(06:20):
These have not been used before in other
programs.
So if you've looked over on my Sunday
meal prep recipes and like me thinking, you
know, I wish I had access to your
recipes.
I put together a small cookbook that's in
this PDF so you can get access to
21 of my free recipes and it's free.
So all you have to do, go to
the link down below, sign up.
You'll get to hang out with me.
You'll get to work out with me and
you get to cook up my recipes.
(06:42):
So yeah, I hope that you can make
it.
And again, even if you can't make it
live, you can still get the PDF and
then you'll be able to get the recording
to the actual event as well after the
fact.
So yeah, where are you waiting for?
Go do it.
And then of course you'll learn more about
the Summer Shred challenge to find out if
that may be something that is up your
alley.
But speaking of, because I have to work
(07:02):
out on Saturday, that is one of the
biggest reasons that I am actually taking this
entire week off of my training.
So let's talk about that a little bit.
There's a couple of different reasons actually why
I'm taking a full week off.
The number one reason being that I am
injured.
And one of the questions was, how did
you get injured?
Makes total sense.
(07:23):
So I guess I need to rewind about
10 to 15 years ago now.
I was walking at the time I had
a silky terrier.
God bless my Zoe puppy.
And I was walking her in a pair
of wedges out in the grass.
My heel flipped a little bit.
My ankle flipped.
And with that, I hurt my knee.
It was my right knee.
(07:44):
And it bothered me for years off and
on.
But I've worked really hard over the past
couple of years to really focus on building
the muscles around my knee to create a
strong knee joint.
So things are doing great.
Now fast forward to about the past month,
I've talked about my stress levels are really
high right now.
My anxiety is higher than ever.
So my body is kind of in a
(08:04):
state of like, oh my God, what's going
on in and of itself.
Add to that that I've also increased my
volume of training for Fit Women's Weekly Live,
but also for my personal training.
I love Fit Women's Weekly Live.
It is the strength training that I do.
But I also love doing sprint work with
my husband and working out with my girlfriends.
And I don't want to give those up.
And clearly, I can't take away from Fit
(08:25):
Women's Weekly Live.
So I just added it on top.
And that may have been a little too
much too soon.
And then, so I went from like five
days, well, six days of working out to
seven days of working out for the past
couple of weeks.
And you'll have to remember, I'm almost 40
years old.
Fitness should now be about longevity and overall
(08:47):
health versus trying to be the best and
the fastest and the strongest.
And I also have to remind myself about
that.
And I also have to remind myself that
recovery is really important.
And I don't feel like I'm like a
40 year old, you know?
And so I forget that I'm not 20
anymore and that I actually have to spend
a little bit more time foam rolling and
recovering.
(09:07):
All that to say is that last week
I was doing an interval workout that included
a lot of cutting work.
I was doing side shuffles and high box
step overs with a rotation for time stuff.
And within that, I just, it was too
much.
I felt my knee kind of go, ooh,
don't like this.
Didn't think too much of it at the
time.
Just assumed like I would go home, roll
(09:28):
it out.
It would be fine the next day.
It was not fine the next day.
It was worse the next day.
And through some mobility exercises, some range of
motion exercises and some testing, talking to some
people, come to find out that I have
a small meniscus tear in the medial aspect
(09:48):
of my knee, so the inside of my
knee.
And it's not bad.
There's not a lot of swelling.
There's no swelling, luckily.
So it's just about time and recovery.
And again, working on rebuilding the muscles around
my knee joint to make it a strong
joint moving forward and reminding myself that I
got to slow down.
And I think the most important part of
all of this for me is that it's
(10:11):
not just about what is my injury and
healing the actual injury.
It's about looking at everything going on in
my body because you don't just have a
knee joint.
You have an entire body.
So what caused that stress to my knee
to happen in order to get the injury?
And so by doing a lot of research,
talking to some physical therapist, doing some work
(10:32):
myself on my actual leg, I think that
I have a lot of tight muscles, specifically
in my calves and my quads.
I also know that I am very hamstring
and glute dominant versus having my quads work
when they're supposed to work.
The back of my legs work a little
bit more.
So over the next coming weeks, it's all
about foam rolling my calves, working on my
(10:54):
calf stretches, working on some ankle mobility, and
also rolling out my quads and my hamstrings
because my hamstrings are overworked, my quads are
underworked, and both are very tight.
And working on strengthening my quads through accessory
work and isolated movements.
And right now, because there's no swelling, I
can go ahead and start doing some basic
(11:14):
movements.
So one of them is just doing body
weight leg extensions.
Sitting in a chair, focusing on straightening my
leg all the way up as high as
I can, tightening my quad, holding it for
a few seconds before I lower it down.
I'm also working on some lateral movements with
my legs, trying to keep my legs straight
while moving my feet away from my body
and back in.
Doing some simple movements also with carpet sliders
(11:38):
of letting my foot roll all the way
out, rolling it all the way into my
booty.
And then again, a lot of using my
trigger balls and my Theragun as well.
I don't forget the actual name of ours,
but so far so good.
I was really under the weather last week
of just feeling like, why me right now?
(12:01):
We've got so much going on.
I've got the summer shred coming up.
And then this weekend was really the deciding
factor where I was like, I need to
take a week off from my training.
And that was really hard for me.
I'm not going to lie.
You guys know I've talked about my exercise
addiction in the past.
And the idea of cutting back on exercise
isn't bad, but the idea of actually going
(12:21):
a full week without working out, that to
me was like, oh my God, who am
I?
Because my exercise kind of defines me a
little bit, right?
And what am I going to do?
Because also I'm super stressed and anxious right
now.
And exercise helps with that.
That's my outlet.
But I've also learned like, I've got to
find other coping mechanisms.
And so my husband and I sat down
and said, okay, what is my plan going
(12:42):
to be for rehabbing this knee so that
I can come back stronger and not have
to worry about it in the future?
Our first question was, when's the last time
I took a real break from fitness?
And I started Fitness Week Live in 2020
when I needed something from my studio, all
the ladies that were members here, to be
able to work out.
So I was like, hey, I'll start working
out live.
(13:03):
I'll be there.
I'll hold you accountable.
And of course, Fitness Week Live came out
of that.
And it's been amazing, but I have not
had a break from working out in over
three years.
And even when I've taken a day or
two off, I'll still go for a run
or do some sort of exercise.
So just like everything, I do have to
also remind myself that this is a job.
People get PTO.
(13:24):
People take time off.
People go on vacations.
And I deserve to have a little vacation
as well.
My body deserves that.
So after some tears from the injury and
from being like, oh my God, why are
we going through this?
It was definitely the best decision.
And I'm still obviously working.
I'm just taking the week off from my
actual training.
And it's been good.
(13:46):
My husband calls me from work just to
make sure like, I told him I feel
like I'm a kid homesick from school because
he'll be like, how are things going?
What are you doing?
But I am listening to my body and
I'm kind of excited to see what this
week off will do.
But I'm making sure to do that so
that on Saturday I can come back and
I might have to modify some things, not
where anyone would ever be able to tell
(14:07):
that I am slightly injured.
But I want to be able to obviously
work out and do my best for you
guys for the free workout and be my
best for once the summer shred does show
up.
And I just have the best community of
women that are when I, you know, told
films with their life.
Hey, I'm closing the studio for a week.
We have over 2000 live workouts filmed in
(14:27):
the database.
So they're not missing out on anything each
day.
I'm still going through the database and saying,
here's your workout for today so that they
don't have to go through it.
But everyone has been so supportive and like,
you have to take care of yourself.
Like, yes, you're our coach and we work
out with you, but we want you to
be happy and healthy too.
So it's been pretty cool.
But so, yeah, this is a physical rest
(14:50):
week and a mental rest week when it
comes to workouts.
And that's what's going on, y'all.
So if you have any questions about that,
let me know.
If you have any questions about like exercise
addiction or how do you handle that mental
alien in your head, that monster telling you
like, stop being lazy, get up and do
something.
Let me know because I do have that
(15:11):
monster in here.
But I was talking to my girlfriends last
night about this and how the good thing
with age and education and learning how to
listen to your body is that I might
hear that monster in my head saying like,
Kendall, you need to get moving.
You know, this week off, you're going to
(15:31):
lose your strength.
And we're going to talk about that in
just a second.
But I am wise enough and educated enough
to know that monster is wrong.
So when she starts to speak up, we'll
call her petunia, right?
We'll call the evil Kendall petunia.
When petunia starts to talk, I can say,
shut up, you're wrong.
And it might fester with me for a
second and then I'm able to push it
(15:52):
away.
It might cause me a split second of
anxiety of like, oh my gosh, does she
have a point?
And then I'll say, no, she's not.
As a trainer to other women, I need
to be the best trainer to myself as
well.
And so pushing petunia's thoughts out of my
head is something that I've learned with time
to be able to do.
And that self-awareness is really powerful.
(16:13):
And that's how I know that through all
the 20 years that I have had my
own battles with eating disorders in my early
20s to exercise addiction, I'm able to manage
it, right?
She's always going to be there in the
back of my head.
But having that self-awareness and saying, shut
the F up definitely helps me.
So hopefully that'll help you as well.
(16:33):
But if you have questions, let me know.
So those were some of the, I covered
a lot of questions in that little bit.
But the main question that I wanted to
answer today is, how long after you stop
your workouts do you lose muscle and strength?
So this is really individually based about how
much muscle you have, how trained you are,
how long you've been consistent with your workouts.
(16:53):
And people who have more muscle and they
stop using it will start to lose their
muscle a little bit faster just because muscle
is very metabolically active and your body doesn't
want to have to work really hard to
maintain it if it's not using it.
So it's like what you don't use, you
really do lose.
So some people suggest, there is research that
suggests that you can begin to lose muscle
(17:14):
within one week of inactivity.
But let me clear this up.
So this isn't necessarily you losing muscle and
losing strength.
This is based on the idea that if
you aren't moving, so if you are put
in a cast or if you've had surgery
and you're bedridden or you're on crutches, which
I'll share my crutch story in just a
second, you can start losing your muscle mass.
It can start to atrophy in about a
(17:35):
week of time.
But you all start to see some differences
in your muscle tone even if you are
moving probably within a week or two as
well.
But that doesn't mean that you're losing muscle.
What you're losing is some water weight and
some glycogen because glycogen gets stored in your
muscle as well as water.
And so it's that pump that you get
during a workout.
(17:56):
And so when you're not working out, you
don't need that anymore and it gets flushed
out of your system.
But the good thing is that after a
couple of training sessions of coming back, that
water and that glycogen come back, they give
you that pump again and you look the
same.
So don't think like, oh my God, I
haven't worked out in a week.
I don't look the same.
It's just, it's your water weight.
Start working out.
You're going to get your pump and you're
going to get your definition all over again.
(18:21):
So, and that, like once you lose your
water weight and your glycogen, you can actually
decrease your muscle size by as much as
20%.
But again, it's just basically the muscle becoming
dehydrated.
So think of it like that.
Let's see, let's talk about, all right.
So what happens if you hurt yourself, but
(18:43):
you're still able to move in some way,
shape or form, right?
You're just not work, quote unquote, working out
like you normally would.
So according to a 2013 study, if you
are moving around, true muscle loss and strength
happens around weeks, three to four for athletes
or people who work out on average five
to six times per week for a period
(19:04):
of time, or on average three or more
times per week for a prolonged amount of
time, even years.
If you've consistently been working out three times
a week for five years, you are actually
considered an athlete and you'll start to lose
your strength after about three to four weeks.
But here's the good thing.
And this is why I'm not worried.
And I'm also going to share my story
about one of my worst injuries that I've
(19:26):
done to myself.
And it'll explain why I'm really not worried
about any of this.
So there's this thing called muscle memory.
This is what like if you're a college
athlete and then you take a decade off
and then you come back, let's say you
are a track runner in college, you haven't
run in 10 years and then you start
running again, your body remembers what you used
(19:47):
to be able to do.
And so you're going to be able to
progress a lot faster than somebody who has
never run before.
And the same is true for muscle mass
as well.
Your body knows where it used to be.
So once you're able to start working out,
you're going to get back to where you
were a lot faster than someone who's never
worked out before.
They generally say that if you avoid working
(20:08):
out for six weeks, that it can take
six to 12 weeks for that muscle to
come back fully where you are, which for
somebody who's never been trained before, it could
take them up to years to get to
where you were.
And it's only going to take you around
six weeks.
I typically see people get back to where
they were in the same amount of time.
So if you took six weeks off, it'll
(20:28):
take about four to six weeks to get
back.
And that's just through things that I've seen
personally.
But is there anything that if you are
like me and you're having to take some
time off, things that you can do to
avoid muscle atrophy or avoid losing your muscle?
And yes, there are a couple of things
to do.
Number one, instead of focusing on what you
cannot do, focus on what you can do.
(20:50):
Now, this week I'm taking the full week
off.
So I could be doing certain things.
I'm not.
I'm letting my body get a full rest
for my mental health, for my physical health,
so that next week I can start doing
exactly that, focusing on the things that I
am able to do.
So just because I've hurt my leg doesn't
mean that I can't do upper body work
or I can't do core work, right?
(21:11):
If you're able to move any way, shape,
or form, you're able to do something.
Even if you have broken both of your
legs and you're stuck in bed, you can
still grab some light dumbbells and do some
flys.
You can do some chest press.
You can do things, right?
You can do crunches and still keep your
legs flat out in front of you.
And that also helps with your mental health
(21:31):
as well because instead of focusing on, oh
man, I can't do the things that I
love to do, start setting yourself up to
have new goals.
I broke my leg, and this is what
I'm going to share in just a second,
several years ago.
And during that time, I had been training.
We're supposed to go on this epic hike
through Glacier National Park.
Obviously that trip got canceled.
So instead I was like, okay, well, if
(21:52):
I can't do that, what can I do?
So I did a, I think it was
a eight week program for pull-ups and
push-ups.
And during that time, I have never been
so good at push-ups and pull-ups
because I had a goal.
I was like, okay, if I can do
this, I can do this.
And if I'm going to do this, I
might as well dive right into it.
So it gives purpose to my workouts, and
(22:14):
that helped a lot.
The second thing that you can do is
obviously make nutrition a priority.
You're going to have that natural tendency to
be like, well, I'm doing less, so I
should eat less.
When your body is in recovery mode, it
takes energy to be able to heal your
body.
So if you go into a caloric deficit,
you're only slowing your body down in its
recovery process.
So make sure that you're not cutting calories,
(22:35):
that you're staying at maintenance or even a
little bit elevated.
And on top of that, make sure to
keep focused on your protein intake.
For your protein, you want to be either
at that one gram of protein per pound
of body fat, or even raise up a
little higher in order, again, to help with
that recovery and help your body get all
the blood flow that it needs to get
(22:55):
all the nutrients to that zone that's trying
to recover.
So for some people, it might be one
gram.
For some people, you can even go up
to 1.2. I always suggest that your
protein intake should be based on what your
weight is.
For somebody who, let's say, weighs 300 pounds,
300 grams of protein per day is probably
going to be really, really hard.
So I'm not going to suggest to them
(23:16):
that they take 1.2 grams of protein,
which is then going to take it, what
is that, like 380?
I don't know from the top of my
head, but a lot of protein.
So for them, it's probably going to be
more at that like 250 to 300 gram
of protein range just because that's what's feasible
for intake.
But if you're, I would say, anything under
180 pounds, then trying to take your protein
(23:38):
to that 1.2 level during an injury
is a really smart idea.
And then hydrate.
Obviously, when you are hydrated, your blood flows
and blood is what's carrying all the nutrients
to that injury spot.
If it's something like me for your knee,
the best way, if it's not causing pain,
obviously, and there's no swelling, the best thing
(23:59):
that you can do for a knee injury
is actually walk.
It's light on the joint.
Obviously, it's not running.
But when you walk and you flex and
you extend, that's what pumps nutrients through the
knee and what's called synovial fluid.
And so that is the best thing to
do it because the knee itself, kind of
like an elbow, doesn't have high blood supply,
(24:21):
right?
So you want to do what you can
to make sure all the nutrients are getting
there.
And it acts like a pump to be
able to get the nutrients there.
So walk as much as you can.
I have not given up walking.
In fact, I have already walked 14,000
steps today.
And it honestly is what feels the best
on my knees.
So yeah, in terms of seeing results, or
(24:41):
I should see lack of results from not
working out, about three to four weeks.
One week doesn't do too much.
I am expecting that when I first get
back to that workout, my first workout, it's
going to feel kind of like, oh my
gosh, I feel out of shape.
I feel a little sluggish.
I feel a little more winded than I
normally would.
But one or two workouts back, and I'll
be 100% back to where I was
(25:02):
before.
And then what I will share with you
guys is this is actually not my first
rodeo at being injured.
I have had several injuries over the past
20 years of working out.
I think my first, well, my very, very
first injury was a shin splint that turned
into a stress fracture when I was in
college from running too much and didn't know
(25:23):
proper running form.
So that obviously healed up on its own.
And then my second big injury after that
was a dislocated shoulder from doing a overhead
shoulder press that was, I just had no
business doing.
I was like 22 years old.
And I was in my head going, I
can totally do this.
Obviously I did not.
And that healed up from letting it rest,
(25:46):
letting it recover, and doing rehab exercises at
the time.
I think I was about 24 at the
time when that happened.
And then, well, I guess my really first
big boo-boo when it comes to exercise
was, I have two herniated discs in my
back from when I was 15 from cheerleading.
But I don't really count that because it's
been in my life for so long.
(26:06):
It's just kind of there.
And so after my dislocated shoulder, my next
injury was I broke my leg into a
rock climbing.
I was bouldering and tried to jump for
the very last reach because the people I
was with were like, you got it, just
go for it.
I went for it and it didn't go
so well.
So for that one, I was actually on
(26:26):
crutches for I think it was 10 weeks,
10 to 12 weeks, no weight bearing, and
I lost a lot of muscle during that
time.
It was during, in that leg, it atrophied
very, very fast because like I said, there
was no weight bearing.
I was on crutches the whole time.
My shoulders got stacked, and I think that's
why one of the reasons that I have
actually really big lots today was because of
(26:47):
the training that I did during that time
period.
Because that's what I could do, right?
I focused on my upper body, but this
is what I wanted to share with you
guys because I was able to build that
strength so fast.
Once I got the okay to start using
that leg again is that I still trained
my other leg.
So I was still doing single leg squats.
(27:08):
I was still doing single leg deadlifts with
my good leg, and which I know sounds
counterintuitive because you're like, oh my God, you're
losing strength and muscle on the one leg,
but you're building up your other leg.
It helped in the long run.
When I got my cast off my, and
I was talking to my doctor because my
leg looks so pathetic.
I was like, hey doc, how long do
you think it's going to take it to
go from this to this pointing to my
(27:29):
strong leg?
And he's like, well, you had this on
for 10 weeks.
It'll probably take you about 10 weeks to
build that muscle mass back up.
You guys, I kid you not when I
say, once I got the confidence back and
the range of motion back in my ankle
and my legs to start moving properly again,
which was just a couple of days, I
(27:49):
was back to looking normal.
My legs matched back up within four weeks.
And I contributed that to the training that
I did during, and obviously also because of
muscle memory.
So if you're like, I'm never going to
be able to get back there, it's always
going to look funny.
It's not trust the process.
You will be okay.
(28:09):
And know that we're in this together.
Injuries happen.
So sometimes it would be naive of me
to say that as much as I trained,
that I would never have an injury, but
it does suck.
So absolutely.
And listen to your body.
I am certain that there are some other
cues going on telling me, hey, you should
probably slow down.
I am a big believer that this did
(28:30):
not just happen just because I tweaked my
knee.
This happened because my body was put under
a lot of stress and your body is
a system, not a segmented Lego put together.
And so just like with your gut affects
your mental health, it affects everything in your
system.
So does everything else.
So me being super stressed out, high anxiety,
(28:50):
working out as much as I do just
eventually kind of takes a toll.
So yeah, there you go.
All right, you guys, that's all I got
for you today.
Make sure to click on the link down
below so that you sign up for Saturday's
free workout event.
Get my recipe book with 22 free recipes
in there as well.
And subscribe to the podcast lever of you.
(29:11):
And if you have any questions or comments,
or if you've had any injuries yourself, or
maybe you have something now, let me know
and I'll make sure to cover it in
future episodes, maybe on Friday's Fit Quickie episode.
But for now, I'm going to go do
my knee strengthening exercises and I will talk
with you guys later.
Thanks so much.
I want to see you Saturday, sign up.
Go to the link down in the show
notes and come hang out with me.
(29:33):
All right, guys, bye.
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