It's been two long weeks of a cold and bronchitis and a back flare up that for a while had me scared I was headed back to the St. Francis surgery wing. I got back to the gym Thursday and Friday of this week (Side Note: a random guy that works out the same time I do noticed I was back and said "In the few weeks I've known you, you're looking better and doing great. Keep it up." Really, really made my day!), and worked out with a DVD tonight, but the diet has been absolute crap since I got sick, and I haven't been keeping up with my water. I'm really mad at myself, but trying to be gentle and forgiving and to fix what's wrong.
So, to that end, here's my analysis of the plague of 2014, and my goals and plans for the next time some opportunistic little bugger decides to pick a fight with my immune system.
Water - I haven't been drinking as much as I should, mainly because I've been sleeping, and coughing most of the time. This week, I'm going to go back to basics and start putting rubber bands back on my water bottle. For those of you unfamiliar with this method, I'll explain. For each glass of water you want to drink in a day, you put one rubber band around the container that you drink out of. As you finish each container-full, you remove a rubber band. At the end of the day, your container should be rubber-band free, and your body completely hydrated. My standard container holds 16 oz, so I'll be putting 6 rubber bands on it, to set a goal of 96 oz. per day. That's more than what most people recommend, but because I'm so heavy, my fluid needs are greater than someone of average size.
Exercise - This was the first thing to go when I got sick, but only because I couldn't breathe. Both my trainer and my doctor agreed that I needed to rest and heal before picking up my plan again. Having said that, I probably should have made more of an effort to keep moving around, even if it was at a slower pace, and not really burning anything. Laying still for 10 days did a horrible thing to my back, and it's been very slow and painful to get it back to anything remotely close to normal. My trainers are wonderful, and they've given me some stretches to do before I get up, and when I do them, it does help. I've also been back to the chiropractor and he's working on me too. He recommended that I try inversion therapy (hanging upside down by my ankles - or doing headstands -yeah, right), so I ordered a table and we'll see how that goes. I have a feeling that's going to be a blog post all by itself, because it's either going to be a completely hysterical bust, or the best thing I've ever done for my long-abused lower back. This week I'm also going to be going back to my normal workout schedule, and shooting for 4 hours of cardio in addition to my training sessions at the gym.
Diet - I gave in to the ease and convenience of fast food while I was ill. I know better, and this is the thing that I'm having the hardest time forgiving myself for. I don't yet have a strategy for how to do this better next time, because when I'm sick, I don't really feel like going to the grocery store or preparing healthy, delicious meals for me and my family. It could just be a case of sucking it up and doing it anyway, but more research is needed on solutions for taking care of the nutritional needs of a family while feeling like complete poop. This week, we're back on track though. I've got my journal app all fired up, chicken marinating in the fridge, and more in the crock pot, and a grocery list made out for Wednesday when I get paid again.
Medicine - I've not mentioned this before, but I have chronic anxiety disorder with depression, and I take an SSRI to help me deal with life. I have to say, I love this medicine, and the way it gave me my life back and allows me to be present in my family's life. I don't take a ridiculously high dosage, and I'm at the point in my recovery that I recognize my body just needs a little help with its serotonin. At my last weight check with my doctor, he told me that with the increased exercise I was doing, he felt like we could lower my dosage of medicine, since exercise increases serotonin production. We cut the dosage in half, but immediately after that, I got sick, so I couldn't work out. I put myself back on the higher dosage until I correct my workout gaps, because even for the short time I was on the lower dose, I felt it, and that's not at all where I need to be. My goal here is to workout enough that the lower dose works great, however, this is one I'm willing to take super slowly because Crazy Red isn't good for anyone!
Thanks for reading!
MR
Month 2 measurements
273.4 pounds - (-6 pounds)
Neck - 15.5 inches - (-1.25 inches)*
Upper Arm - 14.75 inches (-.25 inches)
Chest - 49.5 inches (-1.25 inches)
Waist - 48 inches (-2.5 inches)
Hips - 56.5 inches (-.75 inches)
Thigh - 27.5 inches (No change)
Calf - 19 inches (-.75 inches)*
Overall change - 6 pounds, 6.75 inches lost
* Might not be right, as the first month I measured myself, and couldn't see what I was doing.
