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Fitness Weekly Discussion
What have you been doing lately for your own fitness? Try out any new programs or exercises? Have any questions for others about your training? Want to vent about poor behavior in the gym? Started a new diet or have a new recipe you want to share? Anything else health and wellness related?
My lovely and encouraging TFPs (tildes fitness pals), it is that time of the week once more. I did a couple days of yoga a week or two ago and got my ass handed to me in the best way possible but then I overdid it and made my hip mad :( I have finally learned my lesson of resting and letting things recover. It helps that I'm no longer afraid I'll never pick it back up again lol. I'm trying to incorporate weight lifting again and plan on making lift day either Wednesday or Thursday to start. I'm not as strong as I was, but I miss weight lifting, it feels awesome when I do it.
I am overall impressed with how far I've come in my running. It has little by slowly become so much easier to go further and faster. I've just been using a run/walk/run Garmin coach plan.
Still battling the kitchen and trying to curb myself. I'm taking that as a little by slowly approach because if I do too much all at once I fall flat on my ass and I'm tired of dusting myself off so frequently. Any tips or tricks there would be cool. I hate calorie counting and might just start writing down what I eat.
This is all anecdotal, so think of it in terms of what might be a good fit for you and what isn't.
Budgeting calories is like budgeting money. It's hard to keep track of lots of little purchases that add up, but easier to keep track of fewer larger or routine purchases.
With food, you should make sure you know the calories in everything you eat. Which is daunting if you eat lots of different things all the time. Instead, plan out what makes a good snack, a good meal, know exactly what is in it, and then keep it the same. You keep slowly adding in items to your menu, so you don't have to count calories every time, just how much of something times a known amount of calories.
I eat the beyond burgers, and the patty cooked, plus small white bun and a thin slice of cheese is right at 400 calories using the exact ingredients I use. Veggies add a small amount, same as mustard, so I roundup to 450 and don't use heavy things like mayo.
Now I know every time I have a burger it is 450. You can write it down, but pretty quickly you will have it all memorized.
So my advice is build a menu that is simple, easy, and that you know the exact calories of.
Also, get a scale that measures grams and ounces.
Thank you for the advice!! I think that's a really good approach. I'll have to think over what it is I want to start with and go from there.
Way (heh) ahead of you on the scale 😎 but always good to suggest. It's mucj easier to weigh out food than measure by volume.
Time for you good folks to help a fellow Tilderian.
I've been into Taekwondo on and off most of my life. I've hit 45 and I've damaged my lower left back, hurting the sciatic nerve. I've had physio therapy and the advice is regular "Super Man's" to strengthen the muscles. It's really not helping.
TKD sessions help with my back for a bit, I assume it's more about the stretching once warmed up, but things like situps and v pulls are impossible for me now.
Should I look at Pilates or something? My physio is pretty useless and due to being on the NHS I get to see him once every 6-8 weeks.
Not a physical therapist or trainer, so please take this with a grain of salt and consult your physician, etc. My recommendation is yes to Pilates and also to try some yoga. Add to this regular mobility work - stretches that also include strength elements instead of just passive stretching. I have found that, since starting yoga and Pilates, my core and back are much stronger and I have less pain, and doing daily lower back/hip stretches also really help. I hope this is helpful to you, and best of luck!
First, big endorsement to find a medical professional you are happy with. If you're not happy with your PT and you have disposable income there are doctors/PTs online that specialize in specific sports. I have a PT and Dr. that I reach out to for online visits to get advice following injury from climbing. They don't accept insurance so I'm usually out $150-250 per visit, but usually I just need 2-3 to get advice, exercises, etc and that's worth it to me. Just a thought that there might be someone who specializes in Taekwondo.
Ok, now my non medical professional answer that you should take with a huge grain of salt. My mom is a PT and I have had a similar injury from climbing. My mom's answer was always that soft tissue (ligaments, nerves, tendons, muscle) takes longer to heal than bone - like 3-4 months rather than 3-6 weeks. So the first answer is to allow it to heal while maintaining flexibility and not allowing the injured "thing" to contract. Static stretching is key here. Once you're on the road to recovery, like 1/2 to 2/3 of healing, it's time to strengthen the supportive muscular systems. It sounds like you've IDed your core and I think Pilates is a great idea. My mom is a huge proponent, we grew up with 2 Pilates reformers in the house, and it seems to be very effective. That said I very much dislike Pilates and was never able to stay with it long enough to see a benefit. However swimming is something that ended up sticking to me and also strengthens your core.