Monday, December 16, 2013
Iím going taking a short hiatus from SparkPeople.
On December 8, I fell down a couple of steps. The result of this was little fall was that I dislocated and broke my left ankle. They fixed the dislocation in the ER but I had to have a more ďinvasiveĒ procedure to fix the break.
I ended up having surgery on December 12. This made the break a lot more stable. However, I learned that I broke the bone to each ankle twice, instead of just once as they originally thought. So, I have even more screws in my leg than expected. Iím not allowed to put any weight on the ankle for at least 6 weeks, maybe more.
Iím hoping to get my hard cast this coming Thursday (12/19), when I see my surgeon.
One of the things my ortho surgeon is having me do is use a Bone Growth Stimulator. I had never heard of this before they brought the device into my hospital room. It looks kind of Ďspace-ageyí, if you know what I mean. It produces some sort of magnetic field that stimulates the cells that make the bone grow back together again. I really hope it works as well as they say it does.
I have to say that all the working out Iíve done over the last year is really paying off. I am way ahead of where my physical therapist says the average person is at this point in the recovery process. I can get myself up from most surfaces, walk further than expected with my walker, and do more exercises than they planned to have me do.
However, with all the PT, OT and pain meds Iím on, Iím going to take a short break from the tracking in SparkPeople and all the challenges I entered at the beginning of the month. Iím hoping it will only be 3-4 weeks, starting on the day of my accident (12/6), but Iím just too tired right now to worry about SP along with everything else. Iím still watching what I eat (my sister cooks excellent, nutritious meals) and getting some exercise through my PT.
Iíll be back as soon as possible because Iíll miss it too much.
Monday, December 02, 2013
The SparkCoach assignment today was to blog about all the signs that Iím getting healthier, happier and fitter through my lifestyle changes that donít involve using a scale.
There are a few thinks that jump to mind right off the bat.
1 Ė Iíve gone from a size 20-22/1-2X to a size 16/XL.
2 Ė I now eat breakfast every single day and my body definitely reminds me if Iím running late.
3 Ė I can walk further and faster for longer periods of time.
4 Ė I can do a 5K.
5 Ė I automatically pick healthier meal options when eating out.
6 Ė I do more cooking at home and less eating out.
7 Ė My complexion is smoother.
8 Ė I drink a whole lot more water and a lot less pop.
9 Ė People have noticed and commented on my weight loss.
I have a ways to go but I like where Iím at and I love where Iím going.
Wednesday, November 27, 2013
My assignment today was to list the excuses I use most often to not workout and then make a plan to counter each one of them.
So, here I am thinkingÖ..and thinkingÖ..and thinking. What excuses do I use to not workout? And you know what Iíve figured out? I really donít make excuses for myself. When I donít feel like working out, I just donít work out. I donít try to justify it to myself or anyone else. I just say, ďI donít want to.Ē It isnít an excuse, just a state of mind.
Now I have to think about how Iím going to overcome that state of mind. Because when Iím working out, I really like it. I like the feeling of my muscles working and getting sore and tired. I enjoy the tired feeling after Iím down. I donít even mind being sweaty during and after a good workout.
So how do I overcome the state of mind that it is okay not to work out when I donít feel like working out? I am having a hard time coming up with anything besides just making myself ďDo It.Ē And Iím not limber enough to kick myself in the rear endÖ..
I have come up with one idea. Starting December 1st, Iím going to set a clear glass container of some sort on the mantle in the living room, where I can see it all the time. Then for every minute I work out, Iíll put in some amount of money. I canít decide if that should be a penny, nickel or dime. Iíd do a dollar, but Iíd have trouble with Monday-Thursday when I do get lots of exercise.
Then I have to decide how to use the money. Should it just go into my vacation savings account? That way I might get to visit my daughter in Tucson more than once a month. Or should it just be a monthly reward? To purchase something I want/need but usually have something better to do with my money.
I have three days to finalize my plan. Thoughts?
Monday, November 25, 2013
My SparkCoach action plan for today is to make a list of 3-5 15-minute meals that I can become my Ďgo toí meals when Iím short on time. I have a few things I use when I just donít feel like putting a lot of effort into cooking or Iím not feeling very well.
1. Pasta with vegetables and cheese: Enriched pasta (like Ronzoni Smart, b/c I donít do whole wheat), whatever fresh or frozen vegetables on hand, Parmesan cheese, butter
2. Chicken stir-fry: using whatever fresh vegetables on hand and chicken/shrimp/scallops over Jasmine, black or red rice (I donít do brown)
3. Simple Mock Jambalaya: I just throw all the ingredients in the rice cooker and it is done in no time. Made with Jasmine rice, low-sodium chicken broth, onion, red bell pepper, low-fat turkey smoked sausage, chopped fresh shrimp, petite peas
4. Portabella mushroom steak or open-faced sandwich: marinated portabella mushroom served either on a salad or a bun
Saturday, November 23, 2013
My coaching assignment today is to talk about how Iím going to shake-up/change my workout routine. Actually, I did that not too long ago. It wasnít because of anything I wanted to do but out of necessity.
We have a free fitness center at work. This is where I do my cardio every day I work, with both a morning and afternoon session. Unfortunately, as a government contractor I had a 16-day long forced vacation about a month ago (along with all my fellow workers) so I couldnít work out (as well as not getting paid).
I joined a fitness center that features circuit training and doing that at least twice a week. However, I've decided that I don't like the place because I can't work out when it fits in my schedule. So, Iím going to stop going there and just start using the weight room at work.
In the cardio room at work, my favorite treadmill brokeÖ I really donít like the other available treadmill (my walking buddy uses the 3rd one). So, I started using the stationary bike. I was totally amazed how my harder it was to cycle even though I was walking at a really good clip prior to that.
My plan for the next month is to:
in the morning, 4 times/week
in the afternoon, 4 times/week
3 times a week
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