Another week, another challenge!

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This past week just flew by and I really found myself having more fun looking for ways to be healthy. Working, however put another spin to my getting it actually done. Normally I work night shifts but this week I had some education and Nursing Council  during the day. Not big challenges to deal with but it still required some planning.

Planning is a huge factor in living a healthy life for me. If I don’t plan ahead at least a couple days for meals I find myself falling into the “easy but not great” rut of grabbing a protein bar. If I don’t plan out exercise I definitely find other things to do and I fall into the trap of couch sitting with my husband in the evening.

consistancy

Courtesy of #Healthy Monday

 

20140601_144230 20140601_144243How do you keep on track? Do you use a planner, a training plan, an online site? I’m more of a paper and pencil girl for the actual planning but I am liking the online site of Sparkpeople for tracking the actual food I eat and Map My Run for my activity.

 

 

These are what my typical planners look like. Its taken a while and many adaptations to fit it into something resembling my life but it makes it easier to look back and see where things went wrong when they invariably do.

So aside from the challenge of working day shifts I also got a challenge of an extremely busy night at work. I work in a fairly busy “OB” unit and you just never know what might happen on any given shift. Unfortunately being busy and finding time to eat don’t always go smoothly. And then you find yourself eating whatever is quick in the break room in lieu of actually sitting to eat your meal. I love that patients give us homemade goodies and generally I can resist but someone made us a basket that included Irish soda bread. Bread, especially homemade, is my weak link. And I had not one but 2 slices of the soda bread. With butter.

Keeping in mind the saying about getting back on the horse I did a major food prep on Sunday. I prepped veggies for salads, made jars of Overnight Oatmeal and baked my eggs (hard “boiled) and defrosted shredded chicken. This made working Sunday and Monday so much easier both at work and eating between shifts. I also tried to keep in mind my findings from last week that needed improvement. My calories are a much better range and the carb/protein/fat balance is becoming more balanced.

The thing that really was a high point was being able to use last week’s reward of the Aasics– I ran twice this week and just was so very happy and energized afterward. I also started doing my floor core work and I can say I definitely felt muscles that had been on hiatus since December. It was such a good feeling though; having sore muscles showed I am improving.

warning-health

 

While I love coffee I did find myself reaching for water first when I felt tired which is a great thing for me. I put wedges of lemon in the water which made it go down much easier when I was not totally thirsty. I bought oranges, lemons and limes to experiment with this week.

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Fruit is great for adding flavor to plain water!

So overall a great week. Although the getting healthier was my main goal I also found more room in my clothing and I am down 2.4 lbs this week. Now that I have started running and adding strength training I hope that will continue as well!

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Have a great and healthy week! Let me know how YOU are doing!

Best wishes–Janice

My thanks to #HealthyMonday for giving me permission to use their image!! The other images (aside from my own) were found on Google images– my thanks to their creators!

 

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First Run–So far, still good!

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tryI have officially done my first run for the year…finally!

I struggled with minor injuries and aches since mid Fall and just couldn’t get myself back into running because of the fear of pain. I’m not a tough runner; pain to me is my bodies warning system that something is not right. I can tough it out for discomfort but pain, that is another story. Aside from strains and knee discomfort I am pretty sure I had a stress fracture in my mid-foot at some point and this is what concerned me.

chances

 

I’m not sure what prompted me to choose today to run but I just felt the need. To be honest I did have to talk myself into it with the promise that I could stop if need be. Part of the problem is my basement is cold–like really cold around 50-55 degrees. I knew enough to use my inhaler before going down. I developed  exercise induced asthma last year after running outside in 35-40 degree temps. Now I know enough to pre-treat if I am exercising in the cold. If I am actually exercising outside a neck gaiter has also proven helpful. I should have worn some gloves (that is how cold it was!) but I started to warm up at 14 minutes and sweat at 16…and that is when the real motivation kicked in!fit24

 

 

 

Anyway– today’s run was a surprise considering I had not run since probably November. Treadmills don’t bother me since I see them as a benefit not a deficit. After a 5 minute warm up of walking I aimed for 4:1 intervals of run/walk. I was not sure was kind of endurance I had left so I was going for whatever felt okay. I selected Taylor Swift’s 1989 for motivation and sure enough I got to smiling and singing along (kinda) and next thing my 30 minutes were up.  Music is my motivator–if I get the right song I can tough it out pretty well.

 

Oh, I also got to try out my new reward of the pair of Aasics shoes–I love them! I almost wonder if they are what kept the foot pain away! They are so comfortable and have great arch support!

AasicsThe best part is that over 5 hours later I am still comfortable and pain free. I think I am ready to start planning my runs again on a regular basis.  Hopefully soon NY will get some nice warm weather and I can take it outside but until then its me and the treadmill.

 

How have you progressed back into being active after injuries?

Best wishes for a great weekend–Janice

 

The images with the exception of my own were found on Google images–my thanks to their creators!

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