Monday, December 02, 2013
For Thanksgiving weekend, we went to Arizona to visit family and to play golf. This was 2 and 1/2 months after the right hip replacement, so I was excited to try out my new hip on the golf course. Plus it was a milestone marker on the road to recovery, marking the back to normal point.
We played on Black Friday as planned, and it went so well, we played again on Saturday!
I did well getting exercise, in addition to the golf, the condo we stayed in was on the 3rd floor, with no elevator. Three flights a stairs were no problem for my hip, even carrying stuff. We also walked and swam in the pool.
As for tracking my food, I did do that too, and while the calorie counts were not pretty, they were tracked. I did indulge, but not every meal.
Photo proof from day two of golf!
Friday, November 08, 2013
It is Day 15 of my back on track streak. All food and exercise has been tracked. I have stayed within my nutrition ranges for calories as well as protein and carbs. (I aim for somewhat higher protein and lower carbs). I have been exercising, both cardio and strength, including doing my physical therapy exercises and stretching.
Physical therapy for my hip replacement started 4 weeks ago. When I started PT, I was able to walk up to 30 minutes/1.25 miles but walked with a significant limp, could not walk up steps with my right leg (not even one), my range of motion was limited, I could not put socks on my right foot without help or tie my right shoe. I tired quickly, and had to choose between going for a 30 minute walk or going to the grocery store, not both in the same day.
What a difference 4 weeks can make, I can now do stairs, walk for an hour, plus go to the store in the same day, I can put on my socks, tie my shoe, my limp is mostly gone, I even mowed the lawn the other day.
I am feeling much better and have lost 5 pounds!
I am movitated to continue my streak. I have a trip to Hawaii coming up in 5 weeks, and my goal is to lose 5 more pounds before the trip.
Sunday, October 27, 2013
In 2012, I lost 30 pounds and improved my fitness levels, even though I was having issues with my hip and had hip arthroscopy. They found more wrong than expected during the surgery, and I was on crutches for 7 weeks and I did a lot of physical therapy to strengthen my hips, legs and core.
However, by mid year 2013, the hip pain was back, which impacted my ability to do many types of exercise, including walking more than short distances. Cortisone shots were not much help, and my new doctor said it was time for a total hip replacement. On Sept 11, 1013, I had my right hip replaced. The total hip replacement surgery was tougher to recover from than the arthroscopy. The doctor said that I had lost more blood than usual in the surgery and I felt weak and tired quickly. Even though I could walk without crutches by 2 weeks, it took about 6 weeks to start to feel good again.
In addition, in early 2013, I moved from Arizona to Washington state.
So, it has been a busy year, and a bit of a struggle to maintain my weight loss and my fitness levels. But I am ready to get back on track. I am feeling better and can move better now. Plus I don't tire so quickly.
I am officially back on track, I am tracking my food and fitness, and have set my new goals.
Now on day 2 of my new streak!
Friday, September 21, 2012
I live near Phoenix, and the summers are when people tend to be less active because it is hard to do things outside most of the summer. When the low of the day is 90 degrees, it is pretty miserable to exercise outside.
Plus for me, I hade hip surgery this summer and was on crutches for 7 weeks and restricted activity for even longer. Only now can I start going for walks, and no jogging or running.
So I knew going into the surgery that I would have my work cut out for me. I was determined to not gain weight while on crutches. I counted my calories carefully, reducing them by 200 per day to counteract the reduced activity, but still getting extra protein in my diet for healing. After the first week, I could do an exercise bike for 10 minutes per day and after a few weeks physical therapy started, so I slowly increased my activity over time. I also started some upper body strength training exercises, plus walking on crutches contributed.
My physical therapy has been building and is now pretty intense, giving me good strength training on my lower body, I still do upper body strength training including core work, and am back doing cardio on either my bicycle or stationary bike.
I have lost 10 pounds this summer, plus improved my fitness. I actually have muscles!
SparkPeople has really helped me. I track my food and exercise diligently, the info really helps me to know where I am, what is working or what I need to adjust.
The SparkPeople exercise videos are excellent, I needed to adapt to my changing condition, and I found what I needed. Thank you coach Nicole!
SparkPeople also kept me motivated, through the articles and keeping me connected to this great community of people. Thank you Spark Friends!
And one more thank you goes out to SparkGuy Chris, you are awesome! Thank you for creating SparkProple, and for continuously improving and supporting SparkPeople.
Saturday, September 08, 2012
Experience can be such a tough teacher.
Last night my spouse got home and dinner was going to be left over healthy tacos, with ground turkey and low carb tortillas. But, he wanted the taco meat as nachos instead. I said OK, and oh it is friday night, wouldn't a beer be good with that. And later he said how about some of those chocolate dipped cookies for desert.
For me, too many tortilla chips plus two beers and three cookies gave me a 1000+ calorie meal and a 2000+ day.
A splurge is ok, but this was three splurges in one meal. I was pretty mad at myself the next day when I tallied up the damage.
What did I learn, next time I should just have the tacos, a few chips, and maybe a diet soda, let him have his nachos, I don't have to join him. One cookie would have been fine, and skip the beer, if I want volume have a diet soda, if I want alcohol, have a glass of white wine.
I am done beating myself up for making bad choices, will use this as yet another learning experience and move on.
Today I have jumped back on track with both feet!
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