ankle pain

Mental and Physical Break Part 1

After noticing some weird body aches on my Rest Days I realized it might be time for a “reset.” I have a steady workout routine that doesn’t change much (the activities change but the amount doesn’t change) but sometimes you just need a break.

I take 2 Rest Days a week but I split them up. Lately my workouts were feeling uninspired. That in combination with body aches makes me think I might be over-training.

Signs You May Need a Break

  • Fatigue or physical exhaustion
  • Soreness that won’t go away
  • Dreading your workouts
  • Poor performance
  • You’re not able to progress in your workouts
  • You feel unmotivated or bored
  • Injury or illness

I wouldn’t say yes to most of those. I do have some soreness and boredom. Either way, a mini break can’t hurt anything.  I need to break out of this plateau. Change my routine. Change things up. Reset my body.

Most athletes regularly schedule a week off from activities every 8-12 weeks.

“One major factor that is often forgotten is RECOVERY! Recovery is vital for the body to continue making progress, whether it is muscle gain, fat loss, or both. Not only do we have to recover physically from one work out to the next, but also mentally. Even though we take days off from the gym a couple times a week, after weeks and weeks of pounding our bodies, we may require more than one or two days. That is why the training technique, or should I say “non” training technique, of taking a week off can be what your body needs to break your plateaus and spark your body into better gains and faster progress.” (source)

So for three days I did a Detox of sorts:

  • First, I didn’t go to the gym. The only activity was walking.
  • Second, might as well do my sugar detox that I planned on doing for November!

DAY ONE

Day One was easy. Day One was basically a rest day. It feels no different than a normal rest day. It was a good reset for my brain and body. The challenge will be the rest of the days. I never take more than 2 days off in a row unless I’m sick. So the third day will be weird.

How I Did: I was fine. After 4 days of working out a day off was needed anyway. Like I said, Day One would be easy. I did not eat any candy! I made it through the day without being tempted, either. I did chew on some gum at work but when the urge to snack hit me Monday afternoon I drank some peppermint tea instead.

How I Felt Physically: I felt tired and run-down.  I don’t know if that was due to it being a Monday, Daylight Savings time, or it being a rest day but I was just tired.

How I Felt Mentally: Mentally I was really glad I was taking a break. Mentally I felt drained and wasn’t looking forward to the gym, so that was a good sign to me that I needed the break.

It was nice to have a night off. I had a good evening out with a friend too!

DAY TWO

How I Did: I most definitely needed day two. At first I was starting to feel guilty for taking time off and “slacking” from my schedule but my body hurt.

How I Feel Physically: My body hurt. I don’t know if they were phantom pains or if my body is actually worn down. Who knows? All I know is that I had body aches I couldn’t explain and I was glad I didn’t have to work out. I was also famished. The hunger levels were high all day long and I never really felt satisfied.

How I Feel Mentally: I felt relieved to have another rest day. The idea of going to the gym did not appeal to me.

What I Did: I read a book. In my free time I read this book:


Cleaving: A Story of Marriage, Meat and Obsession by Julie Powell. She’s the author of “Julie and Julia“–which I LOVED. I loved her first book, it inspired me to want to try more adventurous dishes in the kitchen and I really enjoyed the movie. It was charming and romantic. Cleaving? Not so much. I did not like the book at all, honestly. It was lacking all of the charm and romance of the first book. Her story was about infidelity and butchering meat. Great topics, right? I kept trying and trying to get into it but she made herself SO unlikable to me I didn’t really care what her story was about. Bummer.

I also started a new book: Starvation Heights: A True Story of Murder and Malice in the Woods of the Pacific Northwest. Creepy!

(source)

I also did some accessorizing. I have a ton of jewelry but rarely wear them anymore because I’m usually heading to the gym after work (or biking to work). It’s just not something I think about doing anymore. Well, not having to go to the gym for a few days I started rotating through my necklaces and earrings.

Michael commented that he liked my “accessorizing” lately–that it was feminine and romantic. I guess I’ve been doing the “gym rat chic” a little too much lately, huh? 🙂

Next challenge: Day three…

QUESTION: Do you ever take a break like this? What did you notice?


Saturday: Binge Day Part One

Saturday morning Michael and I woke up and we both weighed in. As of Saturday, Michael has lost about 5 pounds!

MICHAEL’S STATS:

Starting Weight: 197.8

After 1 Week: 192.4

Loss of 5.4 pounds


LISA’S STATS:

Starting Weight: 144

After 1 Week: 144.2

Gain of 2 ounces (Whatever)

I did lose .5 inch in my waist and .5 inch in my hips though.

I can’t say that I am at all surprised by MY number. I wasn’t expecting to lose much (if any) weight. I think Michael is the better gauge of whether or not this diet works. I think my numbers just reaffirm what I already suspected: I probably don’t need to lose any more weight.

I am so proud of Michael though! He’s doing a great job, staying strong and motivated. I feel like a jerk for not being more supportive when we first started this diet. I was pretty negative about the diet and the experiment. I complained about not being able to eat fruit or chocolate. That wasn’t a supportive partner. I guess I didn’t realize how much it matters to have a partner’s support because I never really had to rely on a boyfriend when I was trying to lose my 100 pounds. Anyway, I apologized to Michael and will support him 100%, whether or not I believe in the diet OR remain on the diet after this weekend.

BREAKFAST:

Michael informed me that even on the “Binge Day” we had to eat the “normal” breakfast. I wasn’t aware of that. But I agreed and ate a modified breakfast because I was on my way to the gym. I didn’t really want to eat a gallon of food right before working out. I had 2 scrambled eggs and 2 slices of bacon. (Not pictured.)

Calories: 230    |    Carbs: 21g     |     Protein: 24g   |       Fiber 6g

EXERCISE:

I went to the gym earlier than normal and saw that the weight area was empty. My ankle had been bothering me for a few days and I wasn’t sure I’d even be able to run so I decided to do weights first.


I did a bunch of machines I normally don’t do, just to mix things up. I was feel pretty good. I wonder if the higher carb content in Friday night’s dinner helped? I definitely felt a million times better than I did during my swim on Friday night. I took my time with the weight lifting and really enjoyed it. I spent about 45 minutes just doing weights until my arms were shaking.


I decided to see if my ankle was any better. I got a treadmill and got sucked into Law and Order Criminal Intent (love that show) and before I realized it, I’d run 3 miles. I had no pain in my ankle, my legs weren’t heavy, I didn’t feel slow or fatigued. Yay! It was an awesome run.


I could have run longer but by that time I had already been in the gym for about an hour and twenty minutes and I was just ready to call it quits. I had too much to do to stick around in the gym any longer. I finished up with about 15 minutes of stretching and Foam Rolling and then went home.

Gym Stats:

Time: 1:41

Calories Burned: 750


Not too shabby! I had Michael take some progress photos of me in my new workout shirt too. I love the new shirt, by the way.


I am seeing some progress in my waist and hips that I like. I wish I had more definition in my tricep area but I am not surprised that I still have some loose skin there. That kind of comes with losing a lot of weight I think.

SNACK:

My “Binge” Snack was plain Greek yogurt with strawberries!!


I am TOTALLY going WILD AND CRAZY on my binge day, apparently. 🙂 But this is what I wanted. Protein and FRUIT for my post-workout snack. I skipped the usual chocolate milk with protein powder for this instead. Before I had the fruit though, I had half a glass of Grapefruit Juice. Michael said that was part of the Four Hour Body Diet plan: drink a glass an hour before eating on Binge Day. I have no idea why.


I happen to like Grapefruit so it wasn’t a big deal to me to have the juice (even though I normally don’t drink juice).

Calories: 257    |    Carbs: 44g     |     Protein: 20g   |       Fiber 4g

On the way to lunch, we stopped at Bob’s Red Mill for some crucial supplies! Pizza flour, a pizza peel and a bean soup mix. I also picked up some Israeli Couscous!


To be continued with Lunch and Dinner….

 

QUESTION: Do you go “crazy” on your Binge/Cheat Days? If you’ve tried this diet, what did you eat on your “Binge Day?”