Fitness/Self Care Check In

Have fun Zwang, I know nothing about computers but its cool you will be building your own.

Just woke up a few minutes ago. Going to do my exercises a little later once I'm more awake. For self care, I have a dentist appointment this afternoon to get two fillings.

I've been dealing with persistant fatigue and daytime sleepiness for the past several years, worse over the last couple of months. The sleep specialist suspects upper airway resistance though the initial study was not conclusive.

So my self care plan for the next month is to really focus on adequate sleep hygeine: In bed by 10:30 every night is a goal, ultimately I'd like to get in bed by 10:00. I also started nasal saline rinses and Breathe Right strips last night. I'll check in after a few weeks to see if I'm noticing a difference in the fatigue level.

Hope your sleep schedule gets better AncientMoody!

Just finished my exercises. Thinking of starting to take multivitamins, my walk kills me. It's about a 15 minute walk and my legs feel like they're gonna fall off when I'm done, I've been doing it nearly every day for several weeks too, maybe I need more potassium.

Plan to come back here later after I do some physical activity.....

Self care - showered, shampooed hair and applied a facial cream mask.... Next step exercise.

Awesome happywoman!

Just got back from my walk, it was a lot longer than usual because I went to the polls to vote in the election.

I kept my therapy appointment.

Does trying to keep a routine count?

A ten minute walk... Try for longer tomorrow.

It definitely does

Just finished my exercises, didn't do my walk today because my allergies are driving me crazy and I don't feel like walking anywhere. For self care, had a pdoc appointment this morning to get my shot.

Guess what, guys?!

Lost another half a stone. I now weigh 14.7st, which is... about... 202lbs or something. (I peaked at 16st) 12lbs to go. I'm seeing the difference, that's for sure, but it's not enough for me. I wanna get pretty lean, so these muscles actually show up properly!

Had my workout today, anyways... to be honest, I didn't push myself that hard, which I hate, but I've felt (physically) crappy the last two days; stress from 6 hours building a computer and dealing with gear worth quite a bit over £1000, and an exam at college in which I think I did quite well, all things considered - I concluded the exam paper earlier because I felt crappy, 'though I probably should've said something to them.

I'm not gonna lie, I'm addicted to Farcry 3. Since building this high-endish rig, I've installed quite a few games. heh. 8) Farcry 3 has beautiful graphics. Anywho, that's given me some joy. 8) Slight addiction, though. -__- And, to be honest, when I get addicted to games, I let things slide. >.<

I've got to see my support worker tomorrow, 'though I don't want to, but I'll stomach it. It's the weekly thing I have to do, as per my tenancy aggreement.

Glad to see things are going OK for some of you - I've not read all the posts, but I caught the gist of a few. 8)

Keep up the fab work, guys. Take care of that body, 'cause ya only get one! (s'pose the same can be said for the brain )

By the way, as I do interval training, I use this HERE - might help you guys workout and keep yourself from resting too long. I've scanned it using the latest Kaspersky and it was of course clean. The download you want is further down the page - scrolls down to the "Interval Timer" section; that's the one you want, although the others might be handy.

I don't know if this counts as self care. I went to the grocery store for a shut-in, disabled person. Volunteer work. I guess this would come under "stretching your soul".

That's great Seeker, it absolutely counts

Today was a great day for self care, not so much for fitness and healthy eating. Did opposite of healthy eating Oh well, it was just one day. Back to it again tomorrow, I'm motivated because I'm looking at a bunch of new clothes I want to get in May, I want to treat myself for my hard work and try to look good or at least feel good about how I look. That's several months away but it gives me time to get in better shape. And my goal isn't outrageous or unattainable at all.

Tomorrow for self care I have an appointment with my therapist in the morning. After that I'll do my walk and other exercises.

Will push myself to do my exercises a little later today. Just got home from my therapy appointment, it went well.

Only slept 3 and a half hours last night and when I was sleeping I was tossing and turning yet woke up wide awake. Couldn't figure out why until now, it must be because I had an energy drink last night. Thought I was starting to possibly get manic again but thankfully that's not the case. I'm starting to get tired now. So tired I almost posted that as "I'm starting to get married now". Lol

For self care, I'm just waiting for my eye doctors office to call and tell me my new glasses are ready to pick up.

Blue Bird, why do you exercise? (slightly a trick-question )

Maybe it'd help to write out a list of reasons to workout; why it's good for you, be it physically, mentally, or emotionally. Stick the end result on your fridge or summat? xD

Zwang, I exercise because I want to feel and look better physically and it helps me feel good about myself.



Did my exercises, another thing for self care I did today was take a much needed nap

That's pretty much how I feel, although I also want the health benefits, like being stronger, faster, and just overall healthier. (maybe stronger immune system?) A healthy heart is a happy heart.

That's today's workout out of the way. 30 minutes. Pushed relatively hard, but not so much compared to the last few workouts.

Took a very log walk to and from my eye doctors office to pick up my new glasses. So that counts as exercise and self care

Sure does. When you walk places, take wider striders than your normal ones, and keep the pace hard and fast, even up hills, if you can. The idea is to bump up your HR a little more while will help towards fat-loss.

I did some pullups this evening, here and there, as and when I felt like it. xD Unorthodox, perhaps, but feels great.

Looking up "juicing". Quite tempted to get a juicer and start piling in some veg. I love some vegetables, but I struggle with fruits, for some reason. It would be nice to just shove it all in a blender and not have to deal with it bar one drink in a day.

Sorry to double post, but it's been a lil while. xD

32 minutes workout, today. Pushed hard-ish. Did some more pullups just now and probably will keep doing more throughout the day. xD Getting a lot better at pullups.

Last night I ordered a juicer which I'll probably use daily for some awesome veg' and fruit mixes.

I tried on some of my old jeans (from years ago) which I wore back when I was between 12 and 12.7 stone, (light as hell, basically, plus I'm 6ft tall) and ... I could actually get them on. O.O Not exactly comfortable AT ALL, but the fact that I could at least get them on is a change enough. Before, I couldn't even get them up my thighs. xD That tells me I've lost a lot of bodyfat around the thighs and buttox, so yay.

Great job Zwang!

I gained weight. I posted how much in my thread in the Exercise and Weight Loss forum.

It's really no surprise. I took several days off from exercise and ate A LOT of junk food

Going to be working double hard next week.
I've decided I'm going to buy a treadmill, not a super fancy one or anything. I'm saving to be able to purchase it hopefully in March. Also, a beginners Yoga DVD, I already have mat.

Argh. I just typed out loads (helpful stuff -__-) and lost it all, ... thanks, Firefox! x_x

Anywho, I'll just get to the point:

(and thanks, btw)

You should avoid pasta. (I think I already said this, ... there may be a better type of pasta that's good for you, ... but be careful of marketing tomfoolery)

You should avoid simple carbs.

You should avoid eating too many calories a day - you want a slight caloric deficit, so, ... if you need 2000kcal a day, go for something like 1500-1800 a daykcal, depending on your activity and how hard you wanna push against body-fat. xD

You should make sure you get a decent bit of fiber and avoid too much sodium, ... keep sodium very low; one retains water and the other waste, so you don't want that!

Workout 4 times a week, or more, but don't overdo it; you need to think of your joints and perhaps muscles, too. Make your workouts at least 20 minutes, (in my opinion) shooting for 30, like I do. I generallys ee 30 as a recommendation, but I've seen results with 20. Keep that HR up. When you "rest" try to avoid motionless rest and go with light jogging as a rest, to keep that HR up. Interval training is brilliant, btw, ... hint hint. Probably a big reason why I've lost so much; it makes it harder to bail.

Be persistent. Don't give up. If you have one day in which you miss a workout, fine.. not good, but fine, but stick at it. Be sure you get it the next day. If you really don't feel up to it, hit 20 minutes and maybe don't push so hard. The important thing is that you try to do the workout that day, if not for your body, for your mind. (this stuff is a psychological thing as well as a physiological thing, if I have those words right) Rememebr what you're in this for.

Remember that you're not alone. So many of us are doing the same thing - lots of us trying to improve our body in some way.

There's nothing wrong in a little cheat snack, now and again, but you have to be strict, too. It's kinda like letting your hair down every now and again, I guess. xD (trying to think from a woman's PoV xD) What's worse, someone who occasionally has a little snack that's naughty, or someone who eats clean for ages then binges on junk for a day? I'd say the latter! xD (and apparently so would a fitness trainer from whom I got that nugget of wisdom hah)

If you find you're getting hungry a lot when you're trying not to eat because of diet restriction, then this is another reason make sure you get plenty of fibers. (note, don't go too high too soon, ... I made that mistake and it can be quite a challenge for your body) Foods that take time to process can be good for this, so foods with complex carbs, and foods like bananas are brilliant. Apparently a few nuts are also amazing, ... comes to think of it, I'd say I agree!

Normally, avoid saturated fats at all costs, ... just don't go near it unless it's one of those cheat things. (like today, I had a tub of Pringles and don't feel guilty 8) Polyunsaturated and monounsaturated fats are the good kinds.

Rooting for you.

PS
A routine does wonders.

Thanks for all the advice Zwang, I appreciate it. You really know your stuff