Well, it's been three and a half weeks since my biking accident and I am finally gearing my exercise back up. I still have deep muscle bruises that are healing, and I saw an orthopedic PA who said I bruised the bones in my shoulder and it will be MONTHS before that heals. I have begun lifting VERY light weights again, walking, and I actually rode my bike for the first time the other day.
During my injury my weight went from 247 to 255 and it is now back at 249. I am just grateful I was able to remain relatively stable while having to take it easy for so long. Granted, the majority of the weight gain was swelling, but I could have easily fallen "off the wagon" and sabotaged myself.
The difficult part for me is when I was injured I had just one more week of exercise before I was going to add in some new exercise drills that would heavily work my upper body. It has been hard not to get frustrated because I went from preparing myself to ramp up my exercise to doing nothing more strenuous than walking to the bathroom.
Even though I can exercise my shoulder now, it still has to be gentle, and I have to be careful to to over-exercise because I am still healing (my legs are still black and blue and tender to the touch after three weeks). It may seem funny to think that someone would be worried about over-exercising, but for me it is a genuine possibility; I hate sitting still.
Oh...I had a stray thought...I wonder if I was extremely gentle, maybe I could pull out my TaeKwonDo book and practice my patterns. That would "change up" my exercise and stretch my body in ways it hasn't been in years.
I hope everyone is doing well and I will have to catch up on the "news" when I have a few minutes to read.
I see that some of you are feeling "stuck" because you are maintaining weight while losing size, or fluctuating a few pounds.
I just GAINED 8 POUNDS IN 24 HOURS...due to swelling from a bicycling accident, and the only exercise I can manage is short walks until I heal.
I will get through the pain, the inability to exercise in all the ways I could just a few days ago, and the weight will drop off as I heal and pick up my pace again.
My focus right now is rest, fluids, and healthy foods. I will get out for a walk this afternoon if I am able to stay awake. My left shoulder is strained/sprained and in a sling, and I have road-rash and bruises on both legs from ankle to butt (range of area, but in patches about the size of my hand).
So, focus on doing healthy things for your body and have a little patience. If you have any patience to spare I could use some too.
A food that can made in bulk, that has healthy proteins and lots of veggies and fiber is four bean chili. The down side is that it is labor-intensive, but frankly being healthy requires a lot of labor between exercise and eating healthy. It IS a labor of love, though; love for your well-being.
You can buy canned beans (a can of beans is usually less than a dollar in most places) or you can buy dry beans and soak them.
I use 2 cups of dry beans, 1/2 cup each for four different varieties (black, navy, kidney, red, pinto, etc.). Soak them in 10 cups of cold water overnight on the counter-top. Drain, rinse, and refill the water for another night.
In a large pot, saute 1/2 a chopped onion, 2 chopped cloves of garlic, and 1 chopped green bell pepper in olive oil if possible, but any vegetable oil can be used. Add ground cumin (this can be bought in bulk and it takes about a tablespoon), 2 large cans (16oz?) of crushed tomatoes, and the drained and rinsed beans. Stir thoroughly and bring to a simmer. Cover and simmer for about four hours, stirring every 20-30 minutes. Let it cool and you can freeze it in pint or cup Mason jars with plastic or metal lids and then you can move them to the refrigerator for a portable microwaveable meal (minus the lid). I can usually make enough for a dozen meals this way.
You can also make bulk chicken vegetable soup and freeze in jars. Start slowly and collect the non-perishable goods as you are able, then gather the fresh/frozen (veggies) ingredients right when you plan to cook. The overall cost will be less and it will provide you with storable nutritious meals for when money runs short.
I really have trouble sitting still, so yes I aim for 3-4 hours of exercise per day. I get up between 3 and 3:30 in the morning (assuming I am working day shift) and do upper body weights (10 lb. dumbells now, moving up to 12-15 by September) one morning and then lower body/core the next. This takes about an hour and usually after 4 days of alternating I have to take a morning off to rest my muscles.
Then I bike to work (used to be a 30 minute ride but now it's a 20-25 minute ride and I am on the higest gear combination). I try to move as much as I can at work, though sometimes it's a standing still or sitting job (hospital lab).
I bike home, try to fit in some core/abs training in the afternoon and then another quick (mile or two) bike ride with my kids, and a one to four mile walk with the husband/kids. I can only sleep 4-5 hours a night when I'm fit, so I don't run out of time to do things during my day.
On my days off I try for longer walks/rides (12 mile walk or 17 mile bike is the biggest I've done this summer so far). I am also going to be adding a conditioning drill set that my first martial arts instructor taught me years ago to "mix it up" when I need a change or my weight gets "stuck", or even to hit my muscles from a new direction. When in doubt I can do TKD "patterns" or "kada" as they are called.
When the snow flies in October (thanks, Alaska) I will drive to work and use the stationary bike here in the gym for my rides and I have cross-country skis and snowshoes. I also have a 15mph 10 degree treadmill at home that was purchased second-hand from a local gym and is rated for people up to 350lbs. I plan to climb hills and run even when it is -60F outside.
If I miss a day I go nuts and I will make up excuses to go to the store just so I can get out and walk. When my bike needed a new handlebar stem I biked 5.3 miles to the shop and walked home rather than drive it to the shop. That's me; the ADHD child in the overweight body (not for long). Smiles!View Thread