Bodybuilding pro and Mr Olympia contender, @ryanjterry takes us through his top 5 arm exercises for building muscle and improving upper body strength.
Myprotein Masterclass is here to help you unlock more from your training with expert guidance from the best of the best. And who better to get workout inspiration from than a 6-time Mr Olympia competitor?
Check out Ryan’s favourite moves for getting those arms pumped and try adding them into your own workouts if you’re serious about seeing results.
5 Best Arm Workouts For Building Muscle ft Ryan Terry | Masterclass Special | Myprotein
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Today, that is no longer the case as I continue to suffer from post mastectomy pain syndrome, or PMPS.
Flat Chest Mastectomy Without Implants
I had both of my breasts amputated and did not get implants because the surgery for a flat chest is supposed to be far more simple and the recovery time much shorter, than traditional reconstruction with implants.
If you’re looking for more information on aesthetic flat closure, you must visit leading women’s health expert, Kim Bowles’ website Not Putting On A Shirt.
Flat Chest Mastectomy
I had high hopes for my flat chest mastectomy which according to the paper Not Just a Linear Closure: Aesthetic Flat Closure After Mastectomy1 and the National Cancer Institute2 consists of the following:
Rebuilding the Chest Wall
Smooth Contour
Symmetry – “ensure the same size flap thickness bilaterally”
Poor Surgical Outcome
My surgery did not result in any of the above.
I was shocked after surgery when I took off the bandages and saw that my expectations of the surgery were not in line with the results we discussed.
But that’s not what I’m writing about today. Today I’m writing about the pain that came with my poor surgical outcome. The outcome that missed all of the NCI’s above stated goals.
Mastectomy Concavity
The main issue seems to be that the once healthy side of my chest is now concave, painfully carved out, with an indent in it.
It looks like I’ve been left with skin and bones on the right side, and it feels like it too.
MRI and Second Opinion
Both imaging and a second opinion have shown that the mastectomy surgery on the right side was far more aggressive and the naked eye can easily see this as well.
During an examination, the kind surgeon who provided me with a second opinion told me that rather than being built up, part of my chest wall was actually taken, in the overly aggressive mastectomy.
Armpit Pain
I mention this because I am concerned that there is a connection between the concavity and the pain. If you know anything about this please leave a comment.
What is Post Mastectomy Pain Syndrome?
Let’s back up a minute to discuss post mastectomy pain syndrome, or PMPS. According to the American Cancer Society PMPS is thought to be:
“Linked to damage done to the nerves in the armpit and chest during surgery. [Those] who have had axillary lymph node dissection and not just a sentinel lymph node biopsy, or who were treated with radiation after surgery are more likely to have problems with PMPS.”
The above does not apply to me. I did not have any lymph node dissection whatsoever on the right side, nor did I have any radiation at all.
In fact, I did not have cancer on the side that is in tremendous pain.
Flat Chest Pain
The concave side of my chest and armpit have a burning sensation.
Mastectomy Scars
My mastectomy scars are also painful. They have been diagnosed as hypertrophic scars in some places and keloid scars in others.
How do the scars feel? Like I have hot wires buried inside my chest.
Chronic Pain
Living in pain is exhausting, as I’ve learned from post mastectomy pain syndrome.
Scar Tissue Pain Years After Mastectomy?
Did you have a mastectomy? If so, let me know if you still have scar tissue pain years after your mastectomy, or if you’ve found a solution for it.
Intractable Pain
My goal is to be able to wear clothes without pain and have my arm in contact with my body without the sensation of pain. I also pray that at some point I can hug and be hugged painlessly.
Prior to one treatment below that seems to be giving me some relief, the right side of my chest, up into my armpit, felt like it was made of raw hamburger meat with sandpaper rubbing against it.
Mastectomy Recovery and Pain Treatments
I’ve looked into every type of therapy I can find. Here are the mastectomy pain treatments I’ve tried:
Physical Therapy (5 PTs)
Dry Needling
Massage
Lymphatic Drainage
Traeger Therapy
Feldenkrais
Self Cupping
Self Massage
The BodyMind Ballwork Method
CBD Oil/THC Oil
Capsaicin Cream
Diclofenac Cream
Ice Packs
Stretching
Weight Lifting
Compression Bra 24/7
Trigger Point Injections
I have been left with a pain syndrome for which treatment has not been obvious.
Trigger Point Therapy
One promising type of therapy I received a couple of weeks ago is trigger point injections. I had two injections into my rib area and felt some initial relief from this. Thankfully it has continued to help. But I’m still living with pain.
Share Your Ideas
If you have an idea or solution to suggest, please leave a comment.
I Miss My Pain Free Life
The side of my chest that hurts is the side that had no cancer. I chose to have that breast removed in a prophylactic mastectomy to prevent myself from future recurring cancers.
This makes me very much regret having the healthy breast removed. Not because I miss having a breast there, but because I miss my old pain free life.
Mastectomy Concavity with Pain
If you’ve had a flat chest mastectomy and suffered from concavity with pain, please leave a comment and let me know if you’ve found anything that helps.
Radical Mastectomy Pain
I’m also looking to connect with women who have had radical mastectomies since this too can cause concavity and pain.
I wonder if there are special treatments for women with pain from radical mastectomies that could help me given that part of my chest wall was removed and that the word “muscle” showed up on my pathology report.
Mastectomy Pain Years Later
Please leave a comment and be in touch with your solutions.
@Fitwaffle and @NaturallyStefanie battle against each other in a series of fitness challenges to find out who’s the queen of the gym.
You might be more used to seeing Eloise Head (aka. @Fitwaffleand Stefanie Moir (aka. @NaturallyStefanie) absolutely bossing it in the kitchen with their incredible bakes and epic vegan cheat days. But we decided to put these two foodies to the test in the gym with a few fitness challenges. We find out who can do the most push ups in 30 seconds, who can plank the longest and who can make the fastest protein shake.
Watch now to find out who came out on top – and comment below if you’d like to see round 2!
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Who Can Do The MOST Push Ups In 30 Seconds? @Fitwaffle vs @NaturallyStefanie | Myprotein
Official YouTube channel for Europe’s No. 1 Online Sports Nutrition Brand, Myprotein.
Stay tuned for brand new videos every single week that help to inspire and motivate you to keep pushing further on your fitness journey. From challenging workouts to evidence-based nutrition videos — we’ve got it all.
In the mood for a treat, but don’t want to make an entire batch of dessert?
My Chocolate Chip Cookie for One will hit the spot when you’re craving a little something sweet.
Chocolate Chip Cookie for One
This is one of the low carb, gluten free desserts I had to create for my friend Deb when she told me she was looking for single serve treats.
Her goal? To avoid having lots of tempting food around the house. Like me, Deb knows everything tastes better from scratch, hence this homemade dessert.
I’m very excited to show her, and you, how to make your own chocolate chip cookie for one.
Chocolate Chip Cookie for One
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Instructions
In a saucepan, melt butter
Stir in almond flour, maple syrup, and stevia
Cool dough in fridge for 10 minutes, then stir in chocolate chips
Roll dough into a ball then flatten onto a parchment paper lined small baking sheet
Bake at 350°F for 12-15 minutes until golden
Serve
Prep Time 5 minutesmins
Fridge Time 10 minutesminutes
Cook Time 12 minutesmins
Total Time 27 minutesmins
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Healthy Chocolate Chip Cookies
These healthy chocolate chip cookies are made with nutritious ingredients including almond flour and antioxidant rich, organic dark chocolate.
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Calories
Carbs
Fiber
Net Carbs
Protein
Fat
1 Cookie
259
11g
3g
8g
5g
24g
Chocolate Chip Cookie Calories
As you can see, the macros in this chocolate chip cookie are fairly reasonable for a sweet dessert.
If you would like to use this very judiciously on a Keto Diet, it would be better to use a half teaspoon of maple syrup, rather than a whole.
I tested it that way and it was delicious, though much more of a shortbread cookie than a classic chocolate chipper.
Low Carb Chocolate Chip Cookie with Almond Flour
Made with a base of almond flour, using only one-half teaspoon of sweetener (maple syrup) it is as low carb as I can go without using ingredients such as erythritol, which I can’t digest.
Kitchen Scale
When I make this cookie, I weigh out the ingredients on my kitchen scale. As an aside, a kitchen scale is also super handy for making my Homemade Electrolyte Powder.
If you don’t weigh your ingredients for this cookie recipe, make sure that your tablespoons of almond flour are very level.
Small Batch Chocolate Chip Cookies
If you’d like to make small batch chocolate chip cookies, simply multiply this recipe by two, three, or four, to make the desired amount of cookies.
Gluten Free Cookie Dough
Looking for a bit ofhealthy cookie dough to munch on? Confession! I like cookie dough more than the actual cookie! What about you?
Eggless Chocolate Chip Cookies
Most of my cookie recipes are vegan and these eggless chocolate chip cookies are no exception.
Mini Chocolate Chip Cookies
When it comes to chocolate chips, I use Nuts.com mini chocolate chips in this recipe. The mini chips are optimal for good distribution throughout the single serve cookie.
Easy Recipes Baking
If you’re looking for easy recipes for baking, you’re in the right place!
Recipes for Gluten Free Chocolate Chip Cookies
Below are my favorite chocolate chip almond flour cookies to fill your cookie jar. I hope you enjoy these healthy cookie recipes as much as we do.
Gluten Free Chocolate Chip Cookies with Almond Flour
The classic cookie, my Gluten Free Chocolate Chip Cookies with Almond Flour are a crowd pleaser. Butter is the secret ingredient for these flavor bombs.
These cookies can be prepped in less than 10 minutes. Make a batch and watch as the cookie monsters in your house gobble them up faster than you can produce them.
Crispy Chocolate Chip Cookies
The big gluten free cookie debate: team crispy, or team chewy? My Crispy Chocolate Chip Cookies are perfect for anyone on team crispy.
Made of almond flour and lightly sweetened with coconut sugar, this cookie is sure to please.
Gluten Free Ice Cream Sandwiches
Looking for one of the best Gluten Free Desserts here on Elana’s Pantry?
My Gluten Free Ice Cream Sandwiches are made with Vanilla Vegan Ice Cream pressed between two almond flour Chocolate Chip Cookies.
My boys, all grown up now, request these Gluten Free Ice Cream Sandwiches at every summer party we host.
Single Serve Chocolate Chip Cookie
Have you tried making a single serve cookie yet? Give it a shot with this easy cookie recipe.
Looking for a single serve dessert? Check out my Mug Cake Recipe.
This Grapefruit Ranch Water recipe is made with replenishing electrolytes and will keep you detoxing while you retox!
Grapefruit Ranch Water Recipe
We can’t wait to show you how to make this healthy Grapefruit Ranch Water, but first, let me share the story behind this low carb drink recipe.
Low Carb Alcoholic Drinks
I’m in my mid-fifties now and haven’t imbibed low carb cocktails or other alcohol for decades because I have the MTHFR mutation.
Refreshing Cocktails
But that hasn’t stopped me from whipping up refreshing drink recipes for you.
Whether it’s this Grapefruit Ranch Water Cocktail or my Margarita Recipe, I’ve got you covered with refreshing drinks that are perfect for the Keto Diet.
Pantry Brothers Mixology
And guess who’s helping me out with these healthy cocktail recipes?
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The Pantry Boys are now all grown up, over twenty-one, and able to imbibe legally! They’re a huge help in the kitchen, at the bar too, and incredibly creative when it comes to mixology.
Grapefruit Ranch Water
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Instructions
Gently stir tequila, sparkling water, and LMNT in a large glass
Add ice and a grapefruit wedge
Serve
Prep Time 5 minutesmins
Total Time 5 minutesmins
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What is Ranch Water?
If you’re wondering, what is ranch water, we’re here to help.
Ranch Water is a Texas-style tequila highball drink made with citrus and Topo Chico sparkling water.
Highball Drink
If you’re wondering what are highball drinks they’re alcoholic beverages with a higher proportion of non-alcoholic drink mix, to liquor, so they’re a little easier to get down.
Best Tequila for Ranch Water
Wondering what’s the best tequila for ranch water?
In our recipe we use rosa tequila –the Codijo brand is our favorite, but you can use any type of tequila in this Ranch Water recipe.
Ranch Water with Citrus
Our Grapefruit Ranch Water is a light, bubbly version of a margarita recipe.
While ranch water is a fun summer cocktail, it’s so good we plan on making it all year round.
Ranch Water Recipe
I had never heard the term “ranch water,” until my boys introduced me to the concept.
This cocktail is inspired by LMNT’s seasonal flavor release! Grapefruit LMNT is the boys’ favorite because it’s so tasty, and goes down smooth.
Grapefruit Cocktail Recipe
Along those lines, right when the Grapefruit LMNT electrolytes arrived, my younger son took one look and declared we had to make cocktails with grapefruit.
Let’s just say, I was all in.
Easy Cocktail Recipes
Sometimes I enjoy making fresh lemon or lime juice for our cocktails and mocktails, but other times I just want to rip open a packet of LMNT electrolytes and hydrate quickly.
That’s another thing I love about this healthy cocktail –you don’t need to squeeze fresh lime juice for it.
Paloma Recipe
He toyed with the idea of a healthy Paloma recipe with fresh lime and grapefruit soda, and other cocktails with tequila.
Finally, after a splash here and mix there, he landed on this mouthwatering grapefruit ranch water recipe.
Topo Chico Ranch Water
We up the flavor game of this refreshing summer drink by using grapefruit electrolytes instead of lime juice. This swap fills the mixology process with extra ease.
You can also use LMNT electrolytes to make lime ranch water, and orange, and raspberry work really well too.
Best Electrolyte Drink
Here’s why our LMNT electrolyte cocktail is fantastic:
We love this detox-retox ranch water. Using an electrolyte in your cocktail keeps you hydrated and properly detoxing while you’re drinking alcohol.
Homemade Electrolyte Powder
If you’d like to know how to make your own Electrolyte Powder, I have the recipe for you!
Why are Electrolytes Good For You?
If you’re wondering, what are electrolytes good for I’m here to help. According to Paleo pioneer, Robb Wolf, hydrating with electrolytes is common sense. He states:
“Drinking electrolytes along with water replaces what’s lost through sweat, urine, and respiration.”
He goes on to say that the issue with most of the electrolytes available on the market today is quality. The majority, think Gatorade, are filled with sugar and artificial chemicals that we don’t want in our bodies. This inspired Wolf to create LMNT electrolytes.
What Are Electrolytes
According to Wolf, “Electrolytes are charged minerals that conduct electricity to power your nervous system and balance fluids inside and outside your cells.”
Electrolytes are involved in the following functions in your body:
Nerve Impulse Firing
Healthy Blood Pressure
Fluid Balance in Brain
Support Hormone Production
And so much more!
Dehydration Headache and Other Symptoms
When I started drinking sugar free electrolytes and improved my sodium levels, I stopped getting migraines or headaches and my sluggish bowel motility improved. I also felt more alert cognitively.
For me, the benefits have been enormous. And the crazy thing is, I didn’t realize I wasn’t hydrating properly until LMNT came along.
Further, hydrating with LMNT eliminates symptoms from the “keto flu,” as this electrolyte includes salt, potassium, and magnesium.
Easy Summer Cocktails and Mocktails
Here are some of my other favorite fun and easy to make cocktails and mocktails. They’re all low-carb recipes, so you can enjoy them if you’re on a Keto Diet.
Virgin Mojito
We are all about the highball recipes. With a higher ratio of hydrating mix to liquor, you can’t go wrong!
I’ve stirred the traditional Cuban highball into a healthy sugar free mojito recipe that’s easy.
Just four fresh ingredients and your choice of rum –find the full recipe and many more in Paleo Cooking from Elana’s Pantry!
On The Rocks Cocktails
Backyard BBQ season and the summer heat can now be celebrated with my easy recipes for cocktails, fueling your body with fresh ingredients and hydrating with LMNT.
This Grapefruit Ranch Water Recipe is an oldie but goodie from the archives. I first shared it in 2021.
