October 22 - supplements, vitamins, protein done. Went to the gym and joined a training session and got my bum kicked. Burned 544 calories.
October 22 - oat milk, oatmeal, cinnamon, blueberries, coffee; chicken balls and cooked veggies; salted almonds, banana; wok box ginger beef with rice; freezie. 1,949 calories eaten.
I had a pretty good day yesterday. I decided to take an earned day off today to watch the CrossFit Games and catch up on some housework and stuff, since I won't be home this weekend to do it. I managed to almost get caught up at work yesterday, so I didn't think it would push me back too far if I took today off. I glued my nose to my desk and just plowed through a lot of things. I was exhausted afterwards, but I feel it was worth putting in the extra %%.
It's cold here today but a friend wants to go for a bike ride tonight instead of going to the gym, so we will see what we end up doing. I might have to wear my ski pants!
legcramps - Thursday Oct 22, 2020
October 21 - supplements, vitamins, protein done. 50 minute bike ride in the snow. Burned 539 calories.
October 21 - oat milk, coffee, oatmeal, cinammon, blueberries; chicken fajita bowl; banana, salted almonds; beef taco leftovers with mozzarella and kale salad, two slices flax bread toasted; chicken balls, cooked mixed veggies, coke zero and a freezie. 2,087 calories.
I had to eat an extra meal after my bike ride yesterday - the chicken balls and veggies - but looking back I see that I hadn't eaten enough calories leading up to the ride and that's probably why I was feeling extra hungry later on.
Burned a lot more calories on this ride than some of the other ones i've been on outside. I think because there was some snow on the ground in spots which might have made it slightly more challenging. I know I said I was going to try and do physio instead of a bike ride, but the weather was just too nice to ignore!
Got home and iced my ankle - it was SUPER swollen from the work day and then I added a challenging bike ride on top of that. Feels ok today so far. I might consider bringing some ice packs to work for the afternoons and close my office door for 15 minutes and ice my ankle. I don't take coffee breaks at work anyways, so I could use that time to ice my ankle instead.
Heading to the gym tonight for a workout session and then to re-orientate myself to the job. I'll be returning in November to once a week evening shifts on Thursdays.
legcramps - Wednesday Oct 21, 2020
October 19 - supplements, vitamins, protein done; went for a bike ride with a friend down a new trail - very nice! Burned 351 calories.
October 20 - supplements, vitamins, protein done; spin bike 50 minutes! Burned 366 calories.
Adding my physio exercises together isn't helping to motivate me to do them
I can't motivate myself at home as well versus at the gym. I guess i'm lazier when i'm at home, and not as focused. Since I plan to stay off the bike today, I will try really hard to get some physio in. My ankle has been doing really well, and i've stopped using the brace unless i'm working out. I still feel a little niggle on the top of the foot, but continue to work through it since it isn't "painful", just bothers me that it's not perfectly healed.
Gosh, is it only Wednesday! This week is passing by at a turtle's pace!
We are heading into the city this weekend; BF goes for another tattoo on Saturday, and we want to visit his oldest son. They don't come home often enough when they're so far away (he lives over two hours from BF, and hardly ever gets home anymore).
October 19 - coffee, oat milk, oatmeal, blueberries, cinammon; tomato and pepperoni sandwich on double flax with mustard and mozzarella; banana; clif protein bar; beef tacos in soft Protein Up tortillas with kale salad and mozzarella; 15 ritz crackers; coke zero. 2,235 calories.
October 20 - coffee, oat milk, oatmeal, blueberries, cinammon; beef tacos in soft Protein Up tortillas with kale salad and mozarella; banana; coke zero, 2 purdy's chocolate pieces. 2,001 calories.
legcramps - Monday Oct 19, 2020
PHYSIO JOURNAL: (I have some catching up to do)
October 12 - supplements, vitamins, protein done; physio Level I and II done; bike outside 40 minutes, walk on treadmill 20 minutes. 595 calories burned.
October 13 - supplements, vitamins, protein done; physio Level I done; bike outside 40 minutes. 371 calories burned.
October 14 - supplements, vitamins, protein done; physio Level I and II done; walk on treadmill 20 minutes. Forgot to wear my heart rate monitor.
October 15 - supplements, vitamins, protein done; physio Level I done.
October 16 - supplements, vitamins, protein done; bike outside 45 minutes; DID NOT DO PHYSIO TODAY. 321 calories burned.
October 17 - supplements, vitamins, protein done; physio Level I and II done; bike outside 45 minutes, walk on treadmill 20 minutes. 650 calories burned.
October 18 - supplements, vitamins, protein done; REST DAY; DID NOT DO PHYSIO TODAY.
Well, since I missed two days of physio exercises, i'm going to incorporate both levels that i've been doing into one because it's become quite a thing to complete and I think that's why I skipped it a couple times. So i'll choose maybe ten exercises for physio, and the rest will be considered a workout from now on.
I think it's also important to note that yesterday was the first rest day i've taken since getting my cast taken off. Almost five weeks! And the only reason is because we ate something for breakfast that made me sick for almost five hours afterwards. It was horrible!
Another change to my journalling starting today is the addition of food eaten.
Today, the only thing i'm going to attempt to do with my nutrition is be aware of the foods that I put in my mouth, and consider healthier alternatives prior to making any meals, if possible. I'll track my calories and see how I do at the end of the day. That's it.
Woke up feeling sleepy this morning, and i've been struggling ever since. I have some slight congestion as well, so that's not helping to keep me awake and focused. Will try to stay awake at least through the work day
legcramps - Monday Oct 12, 2020
October 7 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and 30 minutes on the spin bike. Also cleaned all day.
October 8 - vitamins and protein done. Walked at home without the ankle brace, completed Physio Level I. Forgot to take glutamine at the end of the day. Went for COVID-19 swab.
October 9 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Levels I and II, and 30 minutes on the spin bike. Also cleaned all day.
October 10 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and 30 minutes on the spin bike. Test results received online - NEGATIVE.
October 11 - supplements, vitamins, protein done. Walked at home without the ankle brace, completed Physio Level I and did yardwork for 2.5 hours.
Results of the swab were as expected. So I spent my week cleaning my house from top to bottom! It's spotless now. I was angry-cleaning, and I always do a great job when I angry-clean.
I'm thankful I got the results back in time to still be able to see BF and also a few of his kids this weekend for Thanksgiving. We had meatballs, sausage and peroxide's for our thanksgiving meal tonight LOL, and now we're having popcorn and watching Game Night.
Also cleaned up the yard and winterized as much as we could today. Feels good to be on top of things again.
legcramps - Wednesday Oct 07, 2020
October 6 - supplements, vitamins and protein done. Walked at home all day with no ankle supports, and completed Level I physio. No pain meds.
Super, SUPER annoyed. I wrote out a big post about why, but then deleted it. The gist is, I'm being sent for COVID-19 testing tomorrow and have been self-isolating since Tuesday. And it's likely all because of allergy season.
A small excerpt from my course studies, if you care to ingest:
A large part of nutrition coaching is about taking a biopsychosocial perspective; this includes being mindful of physical features or health, mindset, and relationships or environment. Everyone has a different identity, and a unique "why" behind their values, priorities, and goals.
The next time I make a choice I end up not being happy about, I'm going to try to "break the chain". I'm going to think about what's happening around me. What am I doing, thinking, feeling; what made the unwanted choice easier to make? And how could I make it easier for me to make a better choice next time?
legcramps - Monday Oct 05, 2020
October 4 - supplements, vitamins and protein done. Walked with ankle brace all day, with brief amounts of time on the couch to rest. At the gym for Level I physio and a 30 minute hard bike ride. No pain meds.
October 5 - supplements, vitamins and protein done. Worked all day with ankle brace (some swelling and discomfort), went home for lunch and rested, then again after work for about an hour and a half. Level I physio and 30 minutes on the spin bike! No pain meds (yet) but definitely some discomfort after a full day of work today.
I'm making ground turkey and roasted Brussels sprouts for dinner, and for leftovers too. Earlier today I had a slice of toast with pb for breakfast, a banana, a leftover burger for lunch, a protein bar, and leftover piece of quesadilla. I believe I am eating a lot better than I was, but still can make a lot of improvements. It's good timing that I decided to take this nutrition course, it will benefit me as well as those around me.
legcramps - Sunday Oct 04, 2020
September 29 - supplements, vitamins, protein done. Spent over 9 hours at work today only walking with the walking boot, did my physio (which I am now calling Level I) and some walking at home without the boot. Took one pain med.
September 30 - supplements, vitamins, protein done. 5.5 hours at work with the boot, did Level I physio, some walking at home without the boot, and 20 minutes of biking. One pain med.
October 1 - supplements, vitamins, protein done. Spent 6 hours at work with the boot, did Level I physio, some walking at home without the boot, and 30 minutes of biking. No pain meds!
October 2 - supplements, vitamins, protein done. Spent 6 hours at work - 2 with the boot, and 4 with a pair of runners on! Did Level I physio and a little gym workout (box squats, TRX lunges, some single leg stands with TRX). Two pain meds because I thought I was getting my period. Ended up not coming.
October 3 - supplements, vitamins, protein done. Walking around with ankle brace, Level I physio, 30 minutes hard biking, and Level II physio (inclusion of proprioception exercises and some progressions from Level I). No pain meds, but a tiny breakdown at the gym when I couldn't do a single leg stand without supports. It was probably not because of the one or two exercises that I couldn't do, but rather a build up of frustration because I just want this to be over with already. An emotional ball of fragile webbing these days.
So that's what I've been doing. I also started taking a nutrition course so that I can be certified in coaching nutrition, so I've been keeping myself busy with that. I'm at BFs this weekend, but planning on heading home today so that I can do a little housework now that I can walk without the requirement of the boot.
Must remember that there has been progress every single day that I've been out of the cast, rather than feeling like I'm not where I want to be! Mind games!
legcramps - Monday Sep 28, 2020
September 27 - supplements, vitamins and protein done. We went back to the gym again today and I did all my physio as well as 50 minutes of walking and 30 minutes of biking. Big day! No pain meds.
September 28 - supplements, vitamins and protein done. Went to work today until 2:30 and spent the whole time at work on the walking boot, off and on for 6.5 hours. Used crutches to get to my office but I don't think I needed to. Once home, I was pooped! Even took a nap. But eventually I got up and did all my physio then got on the bike for 20 minutes.
Tomorrow might be a long day of work so I might be skipping the bike. I expect to go to work for 8:00 but will have two meetings in the afternoon I need to be at work for, 2:00 and 5:00. So it will be a long day even if I have time to go home for a bit between meetings to put my foot up.
I think I will take a pain med tonight.
Tomorrow marks two weeks of physio!
Eating Sunday - turkey bacon, eggs and toast, sausage and peirogies with lots of veggies, Coke Zero, tried some weird spicy potato chips, slice of banana bread (omg no thank you, gave me major stomach pains!)
Eating today - tried the banana bread for breakfast and the same thing happened to my stomach, definitely no more of that, banana, protein bar, burger with salad and cooked veggies, nibs, more spicy potato chips, and still planning on rice and chicken maybe with more veggies.
legcramps - Saturday Sep 26, 2020
September 26 - supplements, vitamins, protein done; heel presses, abc's, stretches, walking 10 minutes, spin bike 30 minutes, walking around getting groceries 40 minutes.
No pain meds taken yet today, maybe one before bed.
I managed only 10 minutes of walking because we were at the gym and I had many interruptions. I knew I wanted to do a longer bike ride so I cut the walking short. Made up for it grocery shopping I think! Again, the walking was easier today when I put my knee brace on, and I was well warmed up before I tried to walk without the crutches.
Eating - toast with pb, coffee, a protein bar after working out, and a second breakfast for lunch - toast, eggs and turkey bacon. Planning on fish and chips for dinner, and snacking on some nibs while we watch Enola Holmes.