This is a tale of taking steps.
Step One: Failure and Recovery
It starts last September in a training session where my fitness coach was gathering baseline data to use for setting goals.
She wanted me to step up on a medium sized step up box without any help from my hands, other equipment, walls, etc. It was hard for me.
I can step up on a small step up box 12 inches high successfully without support.
The medium box is 18 inches high. I can do it if I am holding something for support. This means I am using leg muscles and relying on arm muscles for help. What counts in this setting is to not use arm muscles. My hamstrings, quads, glutes, and core need to do all the work.
I knew it wasn’t going to go well and I didn’t want to do it. My coach was there to hold on to me if I needed it. She’s great but I didn’t find her stabilizing. I fell backward, stumbled, but was able to right myself so I didn’t fall.
It was scary. There were tears. I moved to another part of my workout. We focused on all the things I was really good at. I don’t do well with fear or failure and couldn’t shake the voices in my head. Casting away those negative voices is also hard for me. It bugged me that I had trouble with the box because I knew I could do it. At home stepping up and down from a kitchen chair I had moved into a corner was part of my workout because it mimicked climbing hills and making big steps I climbed on hikes. I hold on to the top of the chair while I practice which is cheating, but it works for me.
Since I couldn’t get rid of the voices, I moved the medium box to a corner and did it confidently without issues, without hesitation, without fear. I felt a little better. It shut up the voices and I salvaged what I could.
Step Two: Approximated Movements and Muscle Building
Some time ago I bought a TRX suspension trainer to use at home. Entire workouts can be built around it. I love using it because it works so many different muscles and fits whatever level of difficulty I need. I can do pull-ups, push-ups, squats, lunges, stretches, and modified yoga moves. Working with it makes my body feel quite good.
I hang on to the TRX when I’m practicing with the medium box at my weekly training session.
I have worked to isolate movements in my hips, glutes, and legs.
I climb my staircase at home with exaggerated movements pretending my regular steps are jumbo-sized.
I have turned on my abs repeatedly.
I have exhausted myself and felt like I wasn’t making any progress at all.
Step Three: Success
Muscle memory is mysterious yet strong.
Something happened at the end of November.
I felt like I wasn’t making any discernible progress. There was a minuscule lift of maybe an inch when I would try to push off from the ground with my foot. I didn’t have the needed strength.
My trainer set the small box next to the medium box. I stepped onto the small box, then the medium box easily. I took one big step backward from the medium box to lower myself to the floor. Even doing that terrified me the first time because it felt like such a big step down. I modified (cheated) and held onto something to make sure one foot was securely on the ground before letting go and step down with the other foot. It was doable. I repeated this exercise several times not using my hands.
I tried stepping up from the ground straight to the medium sized box. No dice. I was unable to piece it together moving forward. My trainer gave me the TRX to use while I stepped up. As an educator, I’m all for modification and chunking smaller steps together. I get it. I know that’s what I’ve been practicing. I don’t get why I haven’t progressed faster.
It was time for something different. What was next? Did I want to do arm pulls or push-ups? Neither. I wanted to use the punching bag. I like hitting. Beating up something other than myself feels good. Hitting works. It helps me focus. Other feelings fall away.
More practice on the box was next. No one expected a surprise. I was to practice a skill in isolation and work on pushing off with one foot.
I knew I felt different as I walked to the box. Let’s blame it on adrenaline. An insane idea entered my mind when I was just a couple of steps from the box that I was going to go for it and I’d make it this time. In hindsight, I should have announced my plans in case my plans didn’t work out and I needed help. I still had on the boxing gloves and wouldn’t be able to grab anything easily if I fell.
The momentum was there. I stepped up, pushed off, used my core, glutes, and leg strength, and just like that, I stood on the box.
Yes, I did it. Triumph was mine.
I did it several more times, giddy and confused with my success.
Step Four: Real Life
A step up is defined as when there is an increase in size or amount. There have been noticeable improvements in my strength and stamina where my fitness is concerned. Right now, I feel I struggle a bit more because I’ve moved up a level.
Quite often I find I am not making many strides living with metastatic breast cancer. Every time I go to the hospital for treatment, I am faced with at least one aggravation, usually several ranging from long wait times, people who don’t know who I am, insurance or billing absurdities, and of course health hurdles. I will step up to each of these with as much tenacity as I can muster. Persistence and doggedness paid off in the classroom when digging in my heels with teaching children. I do it well and I’m getting lots of opportunities to showcase how stubborn I can be. My life away from treatment days when I can do things the way I want without restraints (aka the right way) goes much more smoothly.
There have been changes I’ve noticed in myself. I’ve stepped up in my confidence. I carry myself with more assurance and I see it in how I talk to others and what I’m willing to take on myself. I am bolder when I stand up for myself and say what I need when I’m at an office visit or treatment. I plan events that go well. Each successful event moves me closer to a greater goal.
The Rockettes practice hours a day to ensure everyone is in the right step at the right time for a performance. Marching bands do the same. The moon landing and the first steps on the moon didn’t just happen. It took many people working together and many small steps over time that added up to a giant leap for mankind. Medical advancements, breakthroughs, and treatments used today are the result of research, trials, and carefully planned steps that led to medical successes.
In what areas of life do you need to step up? Success takes time. Moving forward takes time. Whatever it is that challenges you, keep at it one step (up) at a time. Use a TRX suspension trainer or boxing gloves if you need a hand. Keep working.