Thursday, 19 August 2010

Fat to Fit - Getting over being sick

As you know I've been fighting off a cold for the majority of the last 2 weeks.

How do you know when you should get back into your exercise routine after being sick? 

Jillian Michaels says: Working out when you're feeling sick can be a drag, but illness doesn't have to derail your routine. If your symptoms appear above your neck (runny nose, sneezing, sore throat), you can keep working out if you take your intensity down a few notches. If your symptoms appear below the neck (a deep chest cough, vomiting, diarrhoea), or if you have a fever, it's best to lay off altogether until you feel better. 

If you're well enough to exercise, the key is to keep some momentum going without overdoing it. However, sometimes when you're not feeling well, the last thing you want to do is exercise and eat well. If you do fall off the wagon, don't give up once you're feeling better.

 I've taken the past 2 weeks off exercising to recover from my cold. My weight is about the same give or take a kg.

Here are some ideas that I tried last week:
  • Eat more fruit and vegetables In pasta, risotto, salad, wraps, sandwiches, for breakfast on Sat /Sun
  • Cut down on sugar (includes sweeteners and honey) 1/2 amount of sweetener / honey
  • Eat more unprocessed foods > Burgen Bread for breakfast instead of Rolled Oats
  • Eat a variety of foods for lunch
  • Drink less alcohol (4 drinks all week)
  • Recover from cold, no high impact sport (no workouts) Eat well to combat no exercise
  • Plan meals for the week (saves time and money) DONE ALL WEEK

 Pedometer readings for the week of 13th - 19th August

7.60km 0.5points
 (paused accidentally)
  7.84km 0.5points
9579 steps

Waist: --cm (at smallest part) -
Hips: --cm (on hip bone) -
Bust: --cm
Arms: Right --cm Left --cm
Thighs: Right --cm Left --cm
Weight: 46.8kg Thursday am, 48.8kg Friday am
What I achieved last week: 
  • Exercise more (keep above 8000 steps) 3 days of the week
  • Track exercise + food + vitamins + water Tracked daily
  • Cut back portion sizes
  • Back into routine - Recovering from cold
  • Run (Still need to do this)
  • Walk the dog
  • Spend less time on PC 
  • Garden Cut down mango tree, daily watering of garden. 
My things to do this week
  • Exercise more (keep above 8000 steps)
  • Set goals
  • Cut back portion sizes
  • Continue routine - with exercise, food and workouts
  • Get out and ride
  • Run
  • Walk the dog
  • Spend less time on PC 
  • Garden
What are you going to do?

1 comment:

  1. Yeay for being same weight after 2 weeks of no exercise!

    I'm not able to even walk far at the moment but I am guessing if you leave it until you are fighting fit then hit it face-on it's far far better than going in too early and possibly making yourself a lot worse again?

    *hugs* and feel better soon

    Gail xxx


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love Adalita