Road Block
I am elated that so many of you are willing to support my new lifetime goal because I am committed to living a healthy lifestyle and taking one day at a time. But this will be very different than my financial goals because it’s all new to me. I am learning and growing and simply sharing my experiences (the good, bad, and desperate). Please feel free to comment and leave helpful advice if you’ve already been there, done that. But please keep in mind, I am taking baby steps and I have to move at my own pace and do what works for me.
Ok, with that said, I’ve hit a road block and I’m afraid of how it may affect all the progress I’ve made so far. What is the road block you’re probably wondering? Well I”m sick! It started this weekend. First, I didn’t feel right on Sunday and wasn’t in the mood to do an activity that I love. Didn’t know what it was, couldn’t shake it. Then on Monday, the sore throat came. By Monday night, a headache introduced itself. And now, I have a slight fever (99.7). This makes me mad because, obviously, I can not begin week 5 of c25k tonight. But I will listen to my body and get some rest tonight/all day tomorrow. After that, I’ll play it by ear. But if the fever persists or increases, I’m going to the doctor.
Now this is what I’m afraid of. I’ve made monumental progress in the past 4 weeks. Yea, I lost a few lbs and I have more energy, but I’m talking about the mental changes. Changing the way I think about food. Changing the way I think about fitness. Changing the way I think about ME. All of these “mental” changes gave me the willpower and motivation to create my meal plans and grocery shop for only the healthy foods every week, get my butt to the gym even when I didn’t want to, and push through each day of c25k even when I didn’t feel like I could go anymore. Now I’m afraid that spending the next 3-4 days under the weather (I’m being optimistic) will reverse all of the reconditioning I’ve done to my mind and body. I’m afraid that when I feel better, I’ll crave a candy bar again. I’m afraid that when I feel better, I’ll dread going to the gym again.
I don’t know what to expect because this is the first time in my adult life that I’ve felt so strongly about health & fitness. I’m not healthy enough to fight a virus apparently. And as my (bad) luck would have it, this is the first time I’ve been sick since I began my health & fitness mission.
So my question to you, dear friends, is how do you get back on the bandwagon after overcoming the ickies? How do you make sure you don’t revert back to old habits? Other than getting plenty of rest and drinking plenty of fluids for the next few days, is there anything you recommend I do to ensure a speedy recover and return to my fitness routine as soon as possible?
This blog is all about Finance, Fitness, Fashion & Fun - the sum of my life. If you like what you've read, feel free to subscribe via (feed reader) or (email) to follow along.
20 comments:
Write a comment:
Want an image next to your comment? Get your Gravatar here!
Have you read the Fabulous Financials comment policy lately?
I got food poisoning on the week of New Years, got a bad cold 2 weeks later and got food poisoning AGAIN and the stomach pains lasted for a week. I was sooo sick and miserable but on the days that I could drag myself out of bed, I dragged myself to the gym. Working out is the BEST medicine and all my sickness disappears when I’m working out; I was having these really bad stomach pains every 30 minutes but they never came while I was at the gym.
Whenever I’m sick, my boyfriend always tells me to exercise and it’s always a [temporary] relief… too bad the sickness always comes back a couple hours later though. =( I also find that I recover faster when I do get some exercise in.
[Reply]
Well, depending on this illness, you may have some weakness initially after recovery. When that happens to me, I have found the best thing for me is to maintain my habits until my body has more stamina and I can get back to my regular routine. So, if I were used to high impact aerobics 3x/wk I might start out with low impac aerobics 3x/wk for the first week after being sick. Being consistent is more importan, at least to me, when you are getting over an illness. As you feel better, your body will tell you when it is time to ramp it up again and you will have maintained your routine.
For a speedy recovery, I have nothing else for you other than what you mention. I have found that I get sick of being in bed, doing some very light yoga helps me feel better and relieve pressure. Feel better soon!!
[Reply]
Just from the mental aspect, I find it helps to keep thinking when I’m sick of what I would be doing if I were healthy. If I was well enough to work but not to workout, I’d still set aside the time that I would have gone to the gym–I’d just spend the time at home meditating and doing breathing exercises instead. If I would have got up at 6 to run for 45 minutes, I’d get up at 6:30 to stretch for 15 minutes. Just keep your brain in the mindset that you are taking care of your body during X time, and that will make the transition back into it when you are healthy again.
[Reply]
Just saw a tip on tv about exercising while sick: the below the neck rule. If the symptoms are below the neck, (chest congestion, fever) then no exercise, but if the symptoms are above the neck (sniffles or slight headache), then light exercise is ok. I thought I would pass on the tip as it made sense to me.
[Reply]
Hi Single Ma!
I hope you feel better soon. I was sick for a week a few months ago. That usually happens when I travel out of state and return to New Jersey. Should be a sign to get out of here permanently. Anyway, rest, healthy food, and avoiding stress seem to work the best for me when I need to heal. You might want to take nofeatingthefitness’s advice about exercise — though I probably would decide not to exercise until fully recovered. When I have a headache, my body definitely does not want to exert itself.
[Reply]
First, congrats on taking the first step of making healthy lifestyle and fitness into your goal! While it may be new and challenging at first, this is your BODY and MIND which will always stay with and be true to you. You’re right on – this is probably more of a mental exercise than physical (i.e., changing the way you think about fitness and healthy diet, for the long run) for you. It’s not an “all or nothing” mentality. Your body will always respond to events and changes in various ways, continuously; meaning, weights can and will fluctuate regardless what you do. Focus on the long term results in your well-being (how you feel when you have more energy). Take good care of yourself! So nursing your body [due to your sickness now] is priority. When your health has improved, start with some light exercise, or shortened version of your gym routine. Be patient with yourself! It’s a marathon, not a sprint! Indulging yourself is not a bad thing, once in a while. Moderation is key. I hope these tid bits help! :)
[Reply]
As long as you keep healthy living in the forefront – you should be fine. I must admit that I’ve never had this problem after getting sick. Mainly because I do exercise when I’m sick. Unless the sickness has me bedridden, I workout. Like another commenter said, I’ve found that it makes me feel better.
One way to encourage yourself is to read back over your accomplishments for the past 4 weeks. Continue to get on the scale so that your goal is still in the forefront and make sure you eat healthy while you’re recovering.
Feel better!
[Reply]
When I have gotten off the bandwagon – for whatever reason – I take one choice at a time. For every healthy choice I make I reinforce my mission to be healthy and fit. For every bad choice I let it go and concentrate on making the next right choice. Works for me. BTW I applaud you for your current direction in life. Having energy and stamina are such wonderful feelings.
[Reply]
I very much agree with what other posters have said — you need to keep your schedule going. Go for a walk instead of a run, stretch or do some yoga poses instead of doing cardio. But do something! You actually WILL feel better, and letting yourself take a day or two off is a very slippery slope. It’s hard to get back on.
[Reply]
First congrats on taking your fitness journey..
Second it’s ok being sick. It will happen. When you feel better you start off slowly and then build back up. You may not be able to do the exercises with the same intensity initially but you will overcome that. As for NOT wanting to go back to the gym.. that won’t happen.. we all get those days when we crave things we shouldn’t have and don’t want to workout but we know the end result.. and you are a woman who likes to see the end result so it won’t deter you from doing what you have to do. Eventhough you are sick now.. as long as the fever breaks you can get in a quick 10 min workout.. and if you are up to it you can do them in spurts.. 10 mins here 10 mins there and before you know it you’ll get your 30 mins or more in for that day.
[Reply]
often times when I get sick, I lose a couple lbs. Granted you may be a little weaker, you’ve been workign out consistantly for a while now so in a week or so back you will probably right where you left off. Besides the way you think about fitness has changed, thats the hardest part. Being sick can’t change that even if your body backslides a bit.
[Reply]
This is so hard — I completely identify with your fears. I’ve worked out off-and-on for years, but I’m feeling real mental shifts for the first time now. The following tips have worked for me, and perhaps they will help you as well.
1. Remember that, above all, your new approach to food and fitness is all about your health. It may be tempting to beat yourself up about missing workouts while sick, but if your top priority is health, then you will be secure knowing that this temporary break is part of the process.
2. It’s sooo easy to fall into the trap of thinking that your workout routine is all-or-nothing. Even if you can only get one workout in, do it! If you have to ease back into your runs a bit, that’s ok, too. It’s important to have goals for motivation, but always remember that you have to balance pushing yourself with your body’s cues. Trust yourself.
3. When you start feeling better, do a workout even if you don’t feel like it. I find that when I push through a hectic schedule or a day when I feel like I’d rather crawl into bed, the rewards are doubled. It’s easy to run when you’re bounding with energy but it’s much more satisfying to feel that high on a day you didn’t think you could do it. Even if you have to turn back early, it’s better to lace up those shoes than sit on the couch.
Again, these tips are just based on my experience. But I hope you find them useful!
[Reply]
Hi there, just subscribed to your blog- trying to get financial fit!!
Read your post and road block and felt compelled to offer some support and know how important it is to get feedback and reassurance on your path. I have studied health and wellness for a number of years and now have a different perspective of being under the weather!
Accept is as a time of renewal! Your body is naturally cleansing (fever) and less appetite.
We must travel inward for inner and physical growth. It’s a time of creating new patterns.
Hope you carry on and hope to one day incorporate a fitness plan in my schedule in the very near future.
[Reply]
I agree with what most have said. The only thing I know that works for me is Green Machine by Naked Foods. It looks really yucky but it tastes good and it knocks a cold out of you really quickly. Your body is telling you that you need rest and relaxation. Enjoy that while you can and as Nike says Just do it when you get back on your feet. Make it an appointment until it’s routine again. And yes it is so much easier said than done… When I can’t exercise I watch my calories even more to maintain my weight. That seems to work.
Hope you feel better soon.
[Reply]
I second Brigette -
Eating Healthy and Exercising are all about taking care of your body. So is being sick – it’s your body’s natural defense system to take care of itself.
Don’t beat yourself up over not being able to fully exercise, they are not opposing issues. So take a deep breath, get under the covers, take some rest, enjoy some hot tea, and celebrate that both you and your body are making your well being their #1 priority.
[Reply]
Viruses are wily and can get to anyone.
Just when you’ve gotten started on some good habits for when you’re healthy, you now have to learn good habits for when you’re sick. Most of these from your amazing 1/24 post translate well. You should still:
* think of food as fuel rather than a comfort and convenience (except that comforting chicken soup may now be appropriate)
* drink water (and other fluids)
* eat at home instead of dining out (you don’t want to get other people sick; and if you make a lot of something, you can easily heat up leftovers when you don’t have the energy to cook—or just have something easy like cereal or canned soup)
* you may eat less and less often, but your meals and snacks should still stay healthy
So the only big change is being active. I’ve read that if you have a cold you can still exercise, but if you have a fever you shouldn’t. I’ve found that I sometimes really feel like I should be resting even when I have just a cold, though. But taking walks when you were used to walk/running and really listening to your body about when it’s time to stop might be good.
I suspect that being sick will reverse some of the physical conditioning of your body but not all of it. Specifically, I mean you may not only fall behind on your c25k, but actually have to repeat the last week. But I’m pretty sure you won’t have to start over at week one. And if you are losing your appetite, you are more likely to lose weight than gain it back—don’t eat when you’re not hungry!
[Reply]
There’s a blog called Roni’s Weigh. I am giving you a link to a post that I think relates well to your problem. It’s not a long post, give it a quick read. (It didn’t “link” but you can copy and paste the adddress)
http://ronisweigh.com/2010/01/ask-roni-not-getting-the-results-you-want.html#more-4671
By the way, I have to say I am very happy to see you back to blogging. I’ll be following once again!
[Reply]
Do the best you can while you are sick, small modified exercises, try to keep up with your food regime, but if you can’t stick to it 100% that’s ok.
The main thing is that when you recover you get right back up and continue with where you left off. As long as you keep showing up to a healthy lifestyle you will be ok. Don’t get discouraged, get better, and get back to work.
[Reply]
Something in the back of my mind told me to check out your website. You’re back. Yeah! Maybe Oprah will change her mind too!
On that note I will digress. It’s so funny that you are writing about your weight loss journey. I decided in Nov. of 2009 to finally take my weight loss seriously. I was 5′6″ and weighed 179 pounds, which means – by BMI standards – I was overweight. My doctor after “keepin it real” told me that I needed to lose at least 25 otherwise she feared that I may have some health issues in the near future. Pretty much everything during my doctor’s physical had bad stats. High cholesterol, boarderline diabetic, etc. After losing a couple of pounds and gaining it back due to lack of discipline during the year, it has finally clicked for me. Instead of looking at exercise as being a chore, I looked at it from a financial perspective.
When I don’t feel like working out, I think to myself, “If I keep working out and knock the weight off per my doctor’s orders, I can keep from having to take medication for diabetes, high blood pressure and high cholesterol. If I don’t follow her orders I may have to start taking medication like all of my other family members who are overweight and live unhealthy lifestyles.” Because I don’t like wasting money on things that don’t bring me joy, that’s enough incentive for me to do what I have to do. Rather than spend money on expensive medications, I want to spend my money on a vacation or invest my money.
So far, I’ve lost 22 pounds and I am still working on losing the remaining pounds.
My promise to myself since Nov. has been that I will workout at least 1 hour everyday no excuses. If I have enough time to watch an hour of television, I have enough time to walk/run for an hour on my treadmill while I’m watching television. I use to have a day of rest on Sunday, but I found that I sometimes extended the day of rest into Monday, Tuesday, etc., etc. LOL I’m an all or nothing sort of girl.
Also, you’ll be surprised but I canceled my gym membership, which saved me tons of cash. Instead, I started buying workout videos. I never used my gym membership mostly because it took too much preparation. I would have to pack my gym bag, drive to the gym, dress up to look somewhat presentable in the gym, and on and on. I have found that I like working out at home because there is very little preparation involved.
Here are the workout tapes that I’ve found to be great at shedding the pounds. I have to warn you, though, they are not easy. If you have to take a few breathers during the workout in the beginning do what you can do and work your way up. I’m a big fan of the television show “The Biggest Loser” so many of the videos that I recommend come from this show.
1) 30 Day Shred – Jillian Michaels
2) Banish Fat Boost Metabolism – Jillian Michaels
3) No More Trouble Zones – Jillian Michaels
4) The Biggest Loser Weight Loss Yoga
5) One-On-One Training with Jackie
6) The Firm – The 500 calorie workout – Kelsie Daniels
7) The Biggest Loser – Power Sculpt
All of these videos are amazing. You can check out other people’s reviews on some of the online retailers to get their opinions on these videos as well. You will find that they all rank very high.
As for the food portion, that was the biggest challenge for me. I have a lot of friends who I socialize with and in the South that usually means eating out. I literally for the first month had to turn down eating out at restaurants until I could get my portion control, under control. Calorie intake is extremely important. I still indulge on occasion. In fact, I ate hearty food portions during Thanksgiving and Christmas and still continued to lose weight during the holidays. If you want to know what I’ve done regarding this, you have my e-mail address so I can tell you what has worked for me. It would be too long of a blog.
Also, you have to exercise and eat right to get the best results. Try to do one without the other and you will fail. I know from experience. LOL
My last piece of advice would be that I didn’t tell anyone that I was on a weight loss mission because I found that in the past when I did tell people that they would try to sabotage me more often that not. In Nov. I didn’t tell anyone about my weigh loss plans so by the time people realized that I was losing weight (about 15 pounds into it) and they started to try to feed me with cookies and cakes, I had enough will power to either say “no” or I knew how much I could eat visually without gaining all of the pounds back.
As for being ill, don’t beat yourself up. I would take it easy until you feel better. If you gain a few pounds back during that time, it is okay. Just pick your workout back up when you’re feeling better. I’ve found than missing a few workouts even for more than a week won’t really cause a lot of weight gain (if any) as long as you continue to eat right. Just don’t quit. .
Hope this helps!
[Reply]
Oh, I forgot one other very important tip. I was a big soda, smoothie and juice drinker before my lifestyle change. My drink of choice now is H2O. I would rather consume my calories with food that sticks to my ribs than drink my calories. Calorie packed beverages aren’t as filling and can pack on the pounds quick. Just this one tip alone will help you avoid additional workout hours in the gym. Drinking water was hard for me in the beginning because I frankly didn’t care for the taste. I still am addicted to sugar so I will partake in a sugary substance on occasion. The only difference now is that I crave water more and I actually have become accustomed to the taste. What a difference a day makes, huh? ;-)
[Reply]