I am a mother to three small kids, a Fitness and Personal Trainer and I run a busy Business at Fit4Females. I went from being at the top of my game in great physical shape to being unable to work out because of a serious hip injury – read my story here. It debilitated me and this has been a long journey. I am 14 months post-op from my surgery for a labral tear and CAM impingement repair and I’m just working my way back. I have trained women for 16 years, I know we are the hardest on ourselves and we need to remind ourselves to let go.

Me 14 months ago

Trinas Surgery Day 2

My Journey with You

I will be sharing my journey all along the way in order to help those who might be suffering from this injury or any injury or for anybody who feels like they need motivation because they are discouraged. It’s not easy but it’s possible and it starts with a small step. I am slowly working my back and every work out is learning what I can and cannot do. Constantly reminding myself that I am making progress with each rep and sometimes taking a big step back is what is needed. Never giving up is the key.

Stop with the scale and mirrors!

I may look like I am still in great shape but I am nowhere near my pre-injury self. I don’t have regular meetings with the dreaded scale but the truth is most days I look in the mirror and feel like I am in a borrowed body that feels weaker, broken, out of shape and the road to where I want to go seems so far away. Healing and strengthening after an injury requires serious patience. It’s only when I read back on my personal diary of my journey of where I was, what I went though and how far I’ve come that I realize I am making steps forward. The body fat will decrease, the pain will subside and my strength will come back. I am working on Trina version 2.0 and I am still finding my way. We all have to start somewhere.

Below is a a work out I just did to get “back in the game”.  Pre-surgery this is a workout I would’ve smashed!  Post surgery I’m just working back to rowing and perfect technique. It might not look like I’m in the worst shape of my life because I’m still fit however, I’m nowhere close to the strength and lean body mass that I had before this injury and surgery. Never give up, always keep making progress, and follow me if you need a little inspiration. I’ll be there with you every step of the way.

Workout Tips and Instruction

WOD Workout

  • Always warm up
  • Listen to your body
  • I did not do this for time, I timed myself but it was slow and steady with breaks in between
  • I had to pause my rowing and skipped two rounds of KB swings to listen to my body
  • Track your progress so you can measure *I tracked my 200m rows
  • I did this as a pyramid for the ring rows 10-1 meaning 200m row, 10 rows, 10 sec ring holds, 12 glute balance boards and 6 KB swings = 1 round
  • Repeat round the same always decreasing the ring row by one from 10, 9, 8, 7, 6, 5, 4, 3, 2, 1  Total row – 2.0 km

Instructional Video

Every step counts, there are lots of free workouts on our website. Always warm up and consult your physician. It can be as simple as walking every day.  I look forward to progressing with you.  Thanks so much for reading!!!!

Share This
Share on Pinterest
There are no images.