Week of April 1, 2018: Health and Fitness!

Caylynn

Caylynn

New member
Please use this thread to post your weekly fitness accomplishments, along with any other health and wellness bits you want to share.

Your host is Caylynn, regsitered dietitian, master of public health, and certified group fitness instructor.

While I can't answer specific questions regarding diet or exercise (i.e. I can't prescribe them unless you are a patient of mine), I will happily provide more general tips and answer any general questions about nutrition and exericse (i.e. general recommendations for the population, my opinion on fad diets, etc.)
 
Sunday April 1: Today I did my 35 minute power walk as prescribed for my concussion recovery, keeping my heart rate under 80% of the heart rate at which I start to experience symptoms.

Also bathed our four Sphynx cats, and believe me, that can be a workout at times!
 
Wednesday April 4: I did my walk on the treadmill again, keeping my heart rate where it should be, and followed it up with my physiotherapy exercises.

Did anyone else do anything active today?
 
I'm still recovering from a partial knee replacement surgery - I'm 4 months out now and have been told by my doctor that I'm a "straggler" in terms of recovery. Hoping that one day I can get back to my normal, active lifestyle. I miss walking with my friend & neighbor and the endorphins that go along with it. Although, I'm a testament to the fact that the most important aspect of weight loss is diet - I've lost about 50 pounds since May when I was diagnosed with end stage osteoarthritis - partly to take weight of my knees in an effort to avoid knee replacement surgery, and when that didn't work my surgeon needed me to get my BMI below 35 before he would do the surgery. I got to 35 and have kept going - I almost have my BMI to 30 right now.

Anyway, right now my only activity is my PT and the daily exercises he has given me to do. Also, depending on how my knee is feeling on a given day I will ride our recumbent bike, usually I can do about 10 minutes.
 
kimb said:
Anyway, right now my only activity is my PT and the daily exercises he has given me to do. Also, depending on how my knee is feeling on a given day I will ride our recumbent bike, usually I can do about 10 minutes.
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That's important activity for your recovery! I hope you continue to progress and can get back to being more active as your knee improves.
 
Thursday April 5: I did all my physiotherapy exercises, including my upper body band work, my squats and lunges, and my pilates exercises for my core.

Who else did something active today?
 
I will be walking 2 Miles again with my neighbor as soon as the pollen here in the Southern US settles down! I am so very allergic I can only be outside in extremely small amounts of time.
 
Did my 30 minutes yesterday I have really struggled getting in my gym time as I have done something to my shoulder. I have been going to the Dr. for the last 2 months and now they say I have a frozen shoulder. Next week they will sedate me and "release" it and then I will have several weeks of PT. Very frustrating as a few months ago I found a class that I loved attending and was getting 4 days a week of good exercise. I am hoping to be back in class soon but in the meantime I will try to do what I can as I was recently diagnosed as being diabetic. I am currently at "goal" weight but would like to lose another 5 lbs and I am still struggling with understanding what I can and cannot eat as a diabetic. I was diagnosed 2 days before Christmas I have lost almost 25 lbs in addition to the 30 I lost the year before and I have managed to get my A1C down to 6.5 so I really want to try and keep my numbers down.
 
My physiotherapist gave me permission to try a very slow run/jog as long as I keep my heart rate under 80% of the heart rate where I start to feel symptoms, so I did the test to determine the heart rate at which I get symptoms, and then starting a couple of easy jogs at 80% of heart rate. So I’m running for 30 seconds out of every 5 minutes, for 20 minutes total, with a 5 minute walking warm up and cool down. It’s not much running, but it’s a start!

Before the concussion, I was planning on running a couple of half marathons this spring. It’s really sad to be so far from that goal now, but I hope I’ll get back to a place where running halfs is possible, and maybe even another full marathon eventually. That’s my reach goal at this point: another marathon. But I’ll be happy if I at least can get back to halfs.
 
Since we were on vacation last week, I have been pretty out of it. But yesterday we did a 4+ mile hike in our local hills (I post many layouts about it, lol)

Unfortunately it's raining today, but I'll try to do some quick jogs around the neighborhood.

I really need to lose weight. My doc has officially deemed me obese and I can really feel it. I have super bad sciatica and I just feel exhausted all the time. Not to mention I want to look good for our big trip to Italy in July! haha...
 
emscraps said:
Since we were on vacation last week, I have been pretty out of it. But yesterday we did a 4+ mile hike in our local hills (I post many layouts about it, lol)

Unfortunately it's raining today, but I'll try to do some quick jogs around the neighborhood.

I really need to lose weight. My doc has officially deemed me obese and I can really feel it. I have super bad sciatica and I just feel exhausted all the time. Not to mention I want to look good for our big trip to Italy in July! haha...
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You can do it! The key to losing weight is what we put in. I lost 50 pounds since May on diet alone since the osteoarthritis in my knee didn't allow me to do much for exercise. I used MyFitnessPal to log my calories every day which was eye opening. I tried to eat as many "whole" foods as possible and I cut out soda.
 
I really think that’s the ticket! Being conscious about what we eat. I think I eat healthy until I actually jot it down... dang, half a bag of Doritos?! I’ll check out that app, thanks!! Xoxo ��
 
Okay, just downloaded the app. I used it before and luckily it still had some of the food I would eat! Lol

and woohoo!! Wtg on the 50 pounds!
 
emscraps said:
I really think that’s the ticket! Being conscious about what we eat. I think I eat healthy until I actually jot it down... dang, half a bag of Doritos?! I’ll check out that app, thanks!! Xoxo ��
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Yep, that’s one of the things I really teach people as a dietitian: to be mindful and conscious of the foods they are eating. All too often people eat in front of the TV, or while they are on the computer, or they are otherwise distracted, and they aren’t really paying attention to what and how much they are eating. It’s really easy to overeat in those situations.

We also know from research studies, that when people write down or track their food, it actually changes their eating behaviours. Even if no one else is actually looking at their food records, people will choose more healthy options more often, and less healthy options less often. Psychologically, we don’t want to have to record foods that we think aren’t good for us.
 
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