Sue Velott

Sue has been a client for the past year, and came to me with goals similar to many clients. However, in early April, she ruptured her Achilles tendon, and her goals changed drastically. For those who don’t know, the Achilles tendon is the thick cord in your ankle that runs into your calf muscle and attaches to your heel. It is generally one of the most difficult injuries to recover from, sometimes taking up to 18 months.

Sue is used to being active. A collegiate volleyball player, she is currently a coach for the boy’s team at Moorestown High School (where she was injured), and still competitively plays beach volleyball. With this background, she was determined to hasten the recovery process as much as possible. Within 48 hours of surgery (fully casted,) Sue was already doing leg exercises on a stability ball! She learned to safely push herself every step of the way, getting a little more out of each step of the recovery process. As soon as the cast came off, Sue pushed her body to get the most out of her therapy and work outs. Constantly in motion, she was able to avoid many common setbacks in recovery. Despite a few personal issues that may have slowed others (including myself), Sue managed to stay on track. At exactly 4 months after the surgery, Sue was able to lightly practice volleyball.

All of this hard work culminated in mid-August. She was given the green light by her doctors and physical therapists. Keep in mind that despite the tendon’s relative health, Sue’s leg and ankle had been relatively inactive despite all the rehab work, and it will be months before she is completely pain free. However, in that first week, we went out and ran/walked a little over 3 miles in under 45 minutes! Despite being a little sore, she entered a semi-pro beach volleyball tournament against athletes that have not only been healthy all summer, but have also been practicing for the last five months. Despite virtually no practice, and a newly “healthy” ankle, Sue managed to take 3rd place in the tournament, a mere 4½ months after the injury! To put this in perspective, Todd Pinkston of the Philadelphia Eagles suffered the same injury last August, and has yet to play football again.

I would like to congratulate Sue Velott on persevering through all the obstacles, and coming back from a severe injury successfully faster than anyone I have ever seen!

  • Tip of the Month

    May 2012

    A Healthier BBQ

    Main Courses-

    ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

    Sides-

    Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

    Drink Choices-

    Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

    click here for more »

    click here to read past tips

  • Recipe of the Month

    May 2012

    Banana Raisin French Toast

    Nutrition Per serving:

    Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

    INGREDIENTS:

    1 ripe banana, peeled

    2 teaspoons frozen orange-juice concentrate

    4 slices cinnamon-raisin bread

    2 large egg whites

    1/4 cup nonfat milk

    1/4 cup nonfat or low-fat plain yogurt

    1 1/2 tablespoon maple syrup, or honey

    1 teaspoon butter, divided

    click here for more »