You are doing great! More especially since you've been sick!
I'm also one who does not eat much when I'm sick... I usually lose weight then if anything and it usually stays off after. So that's lucky that you don't feel inclined to overeat. I admit, when I'm sick, I practically live on things like canned soup and OJ. If you feel you need a few more calories, it's possible your body could use them to help you recover. My advice would be to be sure they are nutritious.
As for exercise, while you are sick is definitely not the time, you are right to rest! When you start to feel well again, go easy to start with on exercise. I was really sick for over a month back in early 2007 with flu and pink eye and when I finally got recovered enough to resume exercise, even slow walking actually sent my heart rate SOARING and felt rather exhausting! No kidding! I would never have known, but I was wearing my heart rate monitor and it really surprised me! So be aware that might happen and ease back into your normal activity.
Just back from urgent care. I cut my finger including taking out part of a tendon. Can't get hand wet or dirty so no cooking for me for now. I guess that means no weights either. Typing with one hnd is hard.
I'm feeling better though (sinus).
Thanks everybody. I'll be reading but maybe not posting much unless I get better at pecking.
Really sorry to hear about the deep finger cut hope it heals quickly. Do you think you may be able to do some lower body workouts with machines or bodyweight (I realise you cannot hold BB or DB)?
Also sorry to hear about the injury! I would say follow doc's orders and keep it dry and clean. No need to respond, typing can't be an easy thing right now!
Just back from urgent care. I cut my finger including taking out part of a tendon. Can't get hand wet or dirty so no cooking for me for now. I guess that means no weights either. Typing with one hnd is hard.
I'm feeling better though (sinus).
Sorry about the finger. At least the sinuses are better.
It's been one thing after another. This week has been really busy with 3 different dr's appts for my little hatchet job including a surgeon. There's been a little confusion and differing opinions regarding whether or not I severed the tendon which in the long run will determine whether I need surgery or not. The surgeon's take on this is it isn't totally clear one way or the other but he thinks it's still intact. So I go back for a recheck in 1 week. But it's unlikely I'll be needing surgery.
I am not finishing Leigh's challenge. It's just not practical right now. I am down a total of 6.5 lbs in 4 weeks though.
My weight is down another pound this week and I haven't been recording my food. Not sure if I like that or not right now. I don't want to gain weight but I'm not sure if continued losing will hinder recovery. On the other hand I have a hard time losing weight and once I get a momentum going it would be good to continue and to consolidate these newer habits. It's too easy to revert to old behaviors. Also at my weight I'm eating significant number of calories even in a deficit so it's not like I'm trying to heal while eating 1200 calories. Decisions decisions. I'll probably just play it by ear here.
I agree, play it by ear. At worst, eat enough calories to maintain and only that... no gaining! While I don't think you might want quite as much of a deficit as the challenge, for recovering from injurty, then again, if you can't exercise as much, it might be OK.
What I personally would do is maintain a modest deficit and make sure the food you DO eat is very nutritious. That will help your body out as much as anything on the recovery front! I hear you on the momentum thing!
I split the difference last week when I wasn't feeling well. Maintenance would have been 3000 calories, and what I would normally eat on a rest day would be 2000. So, I did 2500 for the week and still managed to lose a bit of weight. I know what you mean though, once you have the momentum it's hard to stop. The one thing I would suggest, no matter what you decide on, is to keep tracking. For me, even on maintenance weeks I make a point to log what I'm eating so I know what level I'm at.
I split the difference last week when I wasn't feeling well. Maintenance would have been 3000 calories, and what I would normally eat on a rest day would be 2000. So, I did 2500 for the week and still managed to lose a bit of weight. I know what you mean though, once you have the momentum it's hard to stop. The one thing I would suggest, no matter what you decide on, is to keep tracking. For me, even on maintenance weeks I make a point to log what I'm eating so I know what level I'm at.
I agree entirely on the tracking--it's very helpful and I don't want to get out of the habit. One disadvantage to computer program when typing tolerance is so limited. Could always use paper though xcept it's a pain.
Busy weekend but wanted to post a brief update. Things went well at the surgeon's Friday--I don't need surgery and I've recovered almost full function and range of motion already. The tendon is still pretty sore where I cut it but it's healing well. I'm out of the splint too as he thought further immobilization would cause more problems than help. It's good to have use of the hand back. I don't have any activity restrictions although I do need to be careful about irritating the tendon and I'll have to play it by ear with weights and grip strength till it fully heals.
I still have to plan out this weeks food and exercise.
I love when doctor's don't give any restrictions. I suspect he wasn't thinking about you weight lifting.
(I say this because I went back to work with a chest tube in. I was basically bored at home and the antibiotics hadn't kicked the infection. I asked about going back to work and he said it was up to me. I went back a couple of weeks for a check up, in my safety shoes and safety glass... then he asks what I did for a living!)
I love when doctor's don't give any restrictions. I suspect he wasn't thinking about you weight lifting.
(I say this because I went back to work with a chest tube in. I was basically bored at home and the antibiotics hadn't kicked the infection. I asked about going back to work and he said it was up to me. I went back a couple of weeks for a check up, in my safety shoes and safety glass... then he asks what I did for a living!)
Me thinks you be right. I haven't tried weight lifting yet. I had some trouble handling a bowl of batter with that hand while scraping it into a pan so I don't think I'm ready to wield a barbell quite yet. I actually was a little surprised though as usually it's just the fine motor stuff that's still problematic like tying my shoes, typing, turning a knob, grasping something small etc. For the most part things involving more of the whole hand don't bother the tendon.
I think I'm going to try some resistance band exercises this week though. I get bored with just cardio plus I will ditch a cardio workout if something better comes up. If I overestimate what I think I can do I figure I'm not likely to get hurt dropping a band as opposed to dumping a dumbbell or a barbell. I'm thinking the bands will distribute the tension over a larger portion of my hand also which will be less strain on the tendon. Anyway we'll see. If it works out it should be interesting I've never done just a band workout.
I got burned big time ignoring some tendon pain in my ankle so if anything I'll probably be too cautious with the hand rather than over do it. An old surgical screw in my ankle had come loose and was causing a lot of irritation. Recovery from the second surgery and the damage that the screw caused was very slow. I went back to work for 4 hour days 8 weeks postop and actually ended up splitting my incision open again there was so much swelling.
So were you able to continue working after your followup? I can't imagine moving around much with a chest tube in.
Oddly enough I did keep working. I was working in an automotive plant as a quality engineer, but I was to some extent, taking it easy. I worked 4 days a week for a couple of months (even after the tube came out). The only good thing about it was that I got out of making a customer visit for something that would never have been shipped if I'd been there. I was going to get really snotty about it (ie. you made the problem, I'm not going to clean up your mess), but then I remembered the chest tube. "Oh, I'd go, but I can't take a shower without someone redressing the tube site. And I'm not sure I'm physically up to the flight + 6 hour drive to the customer's location." Worked like a charm... the only good thing to come of the whole thing.
As for the tube, I think I had it in so long that I got used to it. For whatever reason, they couldn't originally get the infection to clear. So the drainage was minimal, they were just waiting until it cleared. And I agree, it's made me a little more cautious (where before I ignored everything) about working through illnesses or serious fatigue. I had tons of warning signs that I ignored.
Time for an update. Things have been going ok. I haven't been as diligent with food intake and tracking but my weight is stable or maybe even down a couple more pounds.
Exercise has been kind of playing things by ear as the tendon heals. Band exercises were interesting but not challenging enough even with the heaviest resistance band I own. It was kind of fun though and certainly different. I think I need to invest in some better quality bands with heavier reisistance if I want to incorporate this more often. I also have done a little steady state cardio or some intervals here and there.
I am most definately driven by weight training though. When something interferes with that it sure seems like everything else tends to go by the wayside. I thought this would be a good time to do a heavier cardio rotation. Nope. Cardio by itself is just yucky. So I've been doing what I can stomach and utilizing the time for some rest and recovery.
Hand feels pretty good though so I'm itching to pick up the weights. I was going to start either Power Training next week or just resume the OPT training but with Leigh's announcement about OPT Remix I want to actually look at that before committing to my next plan. So I think for now I'll continue to do the exercise by ear without a specific plan for now.
I think I'm pretty much the same. If I'm lifting, I can talk myself into the cardio. When I let the lifting slide I never seem to do the cardio. Ah well, tomorrow starts the 'four weeks of no excuses' regime. I've got a decent enough schedule next semester to commit to Tues/Thurs/Sun for lifting. I might try and do a 30 min cardio every day though (maybe one day off), just because I know I won't be that active during the winter months.
Glad all is going well and the tendon is healing! I got really lax about food for a few days, just over tired myself Friday and the weekend went to hell, LOL! So you are doing great!
I don't mind cardio... I'd rather be doing more weights, but with doctor saying no to lower body stuff and my shoulder antsy about too much upper body, cardio is more what I *can* do. Speaking of which, I'm going to be getting both soon as it stops snowing, 'cause I'll have to dig out the car and driveway tomorrow, LOL!
Crap!!! Had a longish update typed up and hit the wrong key and pouf away it all goes into cyber space.
I think things have been going pretty well the past few weeks. My goal for December is primarily to maintain my weight and I'm doing that. I've also been taking a break from formal training and dieting--getting a little cardio and weights in and trying to enjoy the occasional holiday treat without going overboard and I have to say I've been a YES to most things I've set out to accomplish so far. Of course that's not too hard when you're in a coasting mode.
Hand is doing really well I think it's been about 5 or 6 weeks since I cut it and the tendon is only a little painful. I think I'd be painfree if it wasn't so cold. So very pleased there my previous experience with tendon injuries have usually been months resolving rather than just weeks.
Been dealing with some unusual temps and snow here in the pacific northwest/western Washington. It's beautiful and it looks like we'll get a white Christmas this year. Which is unheard of here. We didn't get as much snow as some areas but probably have about 6 inches accumulated. During the worst of the snowfall things can get slick and the local roads are icy--there's just not the infrastructure here to handle this kind of snowfall not enough sanders, plows, de-icers etc. The freeways and major arterials have been fine though.
The hospital and clinic grounds and parking lots (two separate facilities that I've actually been to the past 4 days) have been absolutely appalling however. They have been quite literally the absolutely worse maintained sidewalks and parking lots I have seen compared to any other business in the area. They don't even look like anybody has even bothered taking even a shovel to them. I hope no one falls. I wasn't able to get into one entrance today it was so slippery and I thought I'd have to put chains on just to get out of the bloody parking lot today!!! Some people did have to chain up and patients have been pushing each other out of the parking lot all morning. Security did finally come by and start helping also. I was so ticked and I know I'm not the only one. Management got an earful from a lot of people today. If the organization(s) can't provide a shovel and a little sand as far as I'm concerned they have no business keeping non-essential outpatient services open they should have closed down. It also hasn't been cost effective for them to stay open. Between last Friday and this morning I saw a grand total of one patient. Everybody else cancelled or no showed. I did get caught up with a bunch of office work however which was nice so it's not a total loss. Very expensive for them though to pay me my salary and everyone else who showed up to work when very few patients actually came.
I'm not scheduled to work again until next Tuesday whoo hoo I get a nice vacation at Christmas this year. That doesn't get to happen very often as a nurse even in the outpatient world. So I am going to enjoy it. My hubby is off all week also.
Merry Christmas everybody and Happy Holidays/Hannuka for those who don't celebrate Christmas.
I am posting a December update/summary. Overall I've been pleased. This month has been a maintenance month and I've succeeded with that (weight 249-253) despite only tracking my food for 17 days and very little exercise. It's amazing how much one little injury can throw your fitness routine off kilter. Not to mention the holidays and of course the two week snow storm (which I know for some of you is the norm but we don't typically get prolonged snow and ice here). I think the extended rest/maintenance has done me good though I feel much better. Part of that may be the Vit D (I just finished a 12 week course of 50,000 iu weekly a prescription strength dosage) and now I need to remember to take the 2,000iu daily.
I have been reviewing my options and setting up my plans for 2009. This past week I've been trying out a diet and exercise plan based on Leigh Peele's Metaburn for category 1 dieters principles. I think it'll work well although the deficit is more than I'm used to. I'll post more details when I post my challenge starting info and goals.
I am posting a December update/summary. Overall I've been pleased. This month has been a maintenance month and I've succeeded with that (weight 249-153) despite only tracking my food for 17 days and very little exercise. It's amazing how much one little injury can throw your fitness routine off kilter. Not to mention the holidays and of course the two week snow storm (which I know for some of you is the norm but we don't typically get prolonged snow and ice here). I think the extended rest/maintenance has done me good though I feel much better. Part of that may be the Vit D (I just finished a 12 week course of 50,000 iu weekly a prescription strength dosage) and now I need to remember to take the 2,000iu daily.
I have been reviewing my options and setting up my plans for 2009. This past week I've been trying out a diet and exercise plan based on Leigh Peele's Metaburn for category 1 dieters principles. I think it'll work well although the deficit is more than I'm used to. I'll post more details when I post my challenge starting info and goals.
Happy New Year everyone.
Diana
Happy new year and very glad the finger is healing well and December was a good month. Though I am assuming thats a typo and you meant 249-253
December seemed to be a maintenance month for most of us. I know if I hadn't got my act together at the beginning of this week I'd have ended up higher. As it was I basically ended the same. So, it's a new year, and off we go, right?
I am going to try and copy and paste my post from challenge pics over to my log.
Quote:
Originally Posted by dianas
OK here goes with the challenge stuff.
Beginning stats
Weight: 251
Bust: 52"
Underbust: 46.5"
Waist: 46"
Hips: 59"
Right Thigh: 28.5"
Left Thigh: 30"
Right calf: 16.25"
Left calf: 18.25"
Beginning photo:
I went through my wardrobe and chose the most fat revealing outfit I could find. I never thought in a million years I'd ever be typing that last sentence. Most of the time people dress to minimize their figure flaws not emphasize them. Due to elastic/latex sensitivities my swimwear and underwear is actually very loose fitting so I don't think it would show as much as the capri's do.
Plan/Goals:
My overall goals/concerns are to maintain blood sugar control (I have diabetes) and also weight loss. So while I have numbers in mind that I would like to achieve I don't really consider these to be goals per se. I have always set my goals based on behaviors. So here's what I plan to do.
1. Improve my food tracking and logging. I have the tools just need to use them more consistently. Goal: everyday but will be happy if 90% is recorded.
2. Nutrition and exercise current plan is based on Leigh Peele's Metaburn for category 1 dieters those with a lot to lose which entails:
a. 40% deficit which is steeper than I'm used to so plan is to try it out and if it doesn't work I will go back to a
30-35% deficit.
b. Cardio mild to moderate intensity 3 days week
c. Weight training circuit mild to mod intensity 2 to 3 days a week
d. Recovery 2-3 days a week.
3. Allow some personal fun time--at least once weekly some sewing or reading etc.
To go along with the challenge I'm going to try to utilize this board more for support. I document everything in Crosstrainer so will probably continue to summarize here.
I like Leigh's yes/no compliance so will borrow from others: Monday January 5th Calories: Yes 1520 (40% deficit) Protein/Macros: Yes, (Regarding this I haven't totally decided what my final goal will be as I'm still trying to figure out what kind of balance works best for weight loss and blood sugar control. For the most part I want increased protein compared to my previous habits I'm aiming for 100 to 120 grams daily and I don't want to be ketotic so I want a minimum of 100 grams of carbs. Other than that I'll play it by ear. I like to see a balance of proteins, fats, and carbs at the end of the day.) Training: Yes, today was OPT A1 done as a circuit. OPT A1 exercises are identical to metaburn workout except with 60% of the one rep max and metaburn does wall squats in place of wide stance deadlift and glute bridges. I need the posterior chain work so will use OPT exercises but in metaburn fashion. It may be that I'm deconditioned after not working out for a while but doing these in a circuit is a killer. Just getting up and down off the floor at my weight is activity in and of itself.
I got a couple of new cardio coaches for Christmas and have been using those on my elliptical. That's been nice I really like cardio coach. I've been going back and forth on whether it's time to replace my elliptical. I think a bearing is going as it kind of grinds and catches now and then and the resistance doesn't really work anymore. I can't complain this machine has lasted a good many years (at least 10) and I've put a lot of miles on it over the years. It certainly isn't worth repairing. But it's functional. The only reason I'm hesitating is because I have a stationary bike that is fairly new so I really don't need more equipment. I need the bike for those times I don't tolerate weight bearing because of my ankle. But if my ankle is ok I get more out of weight bearing cardio.
Got to go. Hubby needs help with the dogs and I want to get my GoFit charging. Yes it finally arrived. Yippeee!!!!!
hope it heals quickly. Do you think you may be able to do some lower body workouts with machines or bodyweight (I realise you cannot hold BB or DB)?
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