Sunday, December 3, 2017

MODs for WODs

MODs (Modifications) for WODs (workouts of the day) are key, not only when you have lipedema, but for life in general.

Things happen in life to take us out of our fitness routines, an injury, or an illness, or maybe you are just starting a fitness routine. Whatever it is, at some point we will all need a modification, and there is nothing wrong with that, in fact MODs are a fantastic tool in our fitness arsenal.

When I first started taking back my fitness (after losing most of my mobility listening to the advice given to newly diagnosed lipedema patients), I learned first hand how important MODs are. 

Coach wanted me to start off doing body movements like push-ups, pull-ups, squats, etc.  But how does someone do a push-up or sit-up, let alone a pull-up, when they are just starting out? The answer is MODs.

Sink Push-ups (LEGO Style)
I am lucky, my coach (who is also my husband) is aces at MODs. He showed me how to use our kitchen counter for my push-ups, and pull-ups.

At first I was hesitant, I didn't think it would do anything for me, but five years later, and I am now able to do them on the floor.

Here is the progression of my push-up MODS:
  1. Kitchen counter (or a wall)
  2. Picnic table (a little lower than the counter)
  3. Chair, or park bench (a little lower than the last MOD)
  4. Stack of mats or heavy bag (once I progressed to getting down on the floor)
  5. Floor push-ups (hands and knees on the floor)
This year I have been working on planks, and I was excited when I held my first one. Now I incorporate 10 second planks before my push-ups; one day soon I hope to be able to do my floor push-ups on my toes, instead of on my knees.

But you know what? I still do counter push-ups, I love them. If I'm doing the dishes, I'll throw in a couple rounds of push-ups and pull-ups. With good form, these are still an excellent movement for me, even though I am able to get on the floor to do them now.

Recently, when I had a nasty cold and couldn't get to our regular workouts, I relied on the kitchen counter once again to keep me feeling strong(ish) - the cold still had me feeling pretty weak, but those few movements against the counter reminded me I could do something to feel stronger - to fight back against that weak feeling.

The emotional benefits of fighting back is huge, and MODs keep you inspired to try new movements, and gain new strength.


  1. This is such amazing advice! Mods are important in so many ways. They get us from 0 - 60 and if we have to backtrack, we can just start out with our Mods to get back on track!