I am finally back in the swing of things and am slowly but surely starting to feel strong and healthy again. After having a bit of a set-back from an invasive surgery, I wasn’t able or allowed to workout for two straight weeks. I also wasn’t sleeping well at all due to the discomfort. During the week following that “red zone”, I started to ease myself back in to a regular gym routine, however, I wasn’t able to do much lifting. I started small doing a little cardio here and minimal and light lifting there, avoiding anything that would cause pressure on my surgery area.
Let me tell you, it was rough! All I wanted to do was lift something heavy and run run run. I’m glad I listened to my doctor, family and a few wordpress followers (thanks, guys!) by not jumping into anything that was too heavy, too soon. If I had given in to my crazy need for a good workout, I could have lengthened my recovery time, thus resulting in more laying-on-the-couch misery!
While I was recovering, I focused heavily on my diet. I always eat well but figured that if I was going to be forced into temporary laziness, I might as well cancel out some calories that I would have otherwise burned at the gym. I tracked what I was eating on MyFitnessPal to get an idea of the number of calories I was taking in, and have continued to do so ever since.
I eat small and often – usually every hour and a half to two hours, depending on what I have. I feel like I eat non-stop but the frequency and portion size helps prevent your body from having the opportunity to store additional calories as fat. For example, 2 large egg whites and some blueberries is only about 75 calories, but for me, it is filling enough to keep me comfortable for the small length of time between that meal and the next.
I also drink a TON of water. I did a small test the other day to see how much water I drink on a typical day. My water bottle is 30oz and on a regular work day I drink at least 2 – 2 .5 of them. In the morning I have a glass and at the gym I have at least one full bottle. At home after the gym I have a couple of glasses as well. So, I figure I am consuming about a gallon (128oz) – if not more – a day. Drinking water throughout the day and with each meal helps make you feel more full, thus preventing you from over-consuming your food. The mind has a sick way of making you feel more hungry than you are, and before you know it you have consumed about twice as much as you needed to feel full, and about twice as much as your body can successfully digest before storing the rest as fat. I also usually have lemon in my water which is great for cleansing the body, digestion and boosting your metabolism.
My diet consists of lots of fruits and veggies, low carbohydrates, and high protein. I even started to do a little bit of my grocery shopping in the gluten-free/vegetarian section at the market, where I found this new granola that I am obsessed with – KIND Healthy Grains! It’s relatively low in calories (1/3 cup for 120 calories) in comparison to other granola brands that I have had. It’s also rich in Omega-3 and is 100% whole grain – made with quinoa and has chia seeds! I have it almost every morning with low-fat greek yogurt and some kind of fruit mixed in – blueberries and/or bananas is delicious with it.
Now that I am out of my awful no exercise phase, I am weaning myself back onto lifting heavy. My surgery was almost four weeks ago and the discomfort I felt on my first days back at the gym is slowly starting to go away. If I feel any at this point, it’s usually only after the gym rather than during my workout.
I am going to visit my boyfriend on the beach in just two weeks – got to get bikini ready!!