Thursday Workout…while on vacation, coming back from sickness

28 minute workout…Well it’s been two weeks. I am still congested and coughing but I could not wait any longer to get into the gym. We are at the Hershey Resort. I almost canceled due to us all being sick. However we all seemed to take a turn for the better. So we decided to go.

So today I decided go work out but to listen to my body. I am still getting rid of the junk in my head. I have finished the antibiotics and other than the congestion feel over all ok.

I started out with a steady state run then did a HIIT weight lifting routine. I did a warm up walk 2 minutes, then ran out 10 minutes steady state till my congestion caught up to me, then cool down for 1 minute. Then followed up with a 15 minute weight lifting routine. Enough gabbing here is the workout.

Workout:

  • 13 minute run, 2 min warm up, 10 min run, 1 min cool down.

Weight lifting: do each exercise I time through. Rest 45 seconds the repeat for a total of 3 times.

  • Press and reverse lunge 2x 20 lb dumbbells held above head. Do this for 1 minute.
  • Rest 15 seconds
  • Bent over standing row 2x 20 lb dumbbells. Do exercises for 1 minute.
  • Rest 15 seconds
  • Lunge with bicep curls 2x 15 lb dumbbells. Do for 1 minute.
  • Side lunge with front lift 1x 10lb dumbbell. Hold one dumbbell with both hands and lunge lift dumbbell as you lunge. Do exercise for 1 minute.
  • Rest for 45 seconds and

So over all today’s workout was great. I loved being back in the gym. I listened to my body and the congestion. My muscles performed as I hoped. Breakfast was great and super healthy. I will write more about food later.

Don’t think you have to stop your workout routine just cause you are on vacation or holiday. Most places have a fantastic gym available. But even if they don’t you can do calisthenics in your hotel and room and core workouts. I will write about a core workout I am going to do in room soon.

Now we are going to go to the amusement park and walk for miles and just enjoy each other’s company. The kids are ready and raring to go ride some rides. I hope you have a great day! Thanks for reading.

Advertisements

Healthy Breakfast…Quinoa, Apples, Pecans, and Honey Bowl

Although I ate this for lunch, this is a great breakfast, lunch or dinner. This is an incredibly healthy, hearty and tasty meal.

Breakfast is my favorite meal of the day. This one is just what I wanted today. If you are gluten free, vegetarian, or just trying to eat a little better for yourself. Try this out. You can make it vegan by omitting the honey. I would add another sweetener like stevia if you do though.

Quinoa, Apples, Pecans, and Honey Bowl

(serving size 1 serving – you can easily scale up and make more)

Ingredients:

  • 1 whole granny smith apple ~ 200 g diced washed with skin
  • 1/2 cup of uncooked quinoa, or 200 g cooked quinoa
  • 12 g honey local
  • 15 g pecan raw
  • 3.5 oz of almond milk
  • 1 tsp of vanilla
  • 1 tsp of cinnamon plus a little more for finishing
  • pinch of salt to taste
  • 1 cup or 8 oz water

Directions:

Follow directions on package. I took 1/2 cup of quinoa and added 1 cup of water. Bring it to a rolling boil, then reduce heat and cook for about 15 minutes or till cooked. I cooked the quinoa with 1 tsp cinnamon and 1 tsp vanilla in the water.

Then added the fresh/raw diced apple, raw pecans, honey, pinch of salt, sprinkle of cinnamon, and milk to the bowl. Mix together and enjoy

Stats for this meal:

Calories 557, Fat 16.1 g, Fiber 13.4 g, Carbs 95.7 g, Sodium 266.9 mg,
Protein 11.8 g

Saturday Muay Thai and Kali… update, not whining, fear of losing progress

Hello there… I did not make a Thursday post. I was concerned that it would be thought of as whining. So this is an update, hopefully not toooo whiny. Note: This was just my fear, no one said anything to me that I was being whiny.

I still have congestion and trying to give my lungs a break. Its been 10 days. I still have lingering congestion and coughing. I am still on antibiotics today is the last day. I have not had to use the inhaler in the last two days! Yay! I am still tired, but that might be a side effect of the many medications I am on. Doctor predicted that it would take 14 days to get over this cold, and ear infection.

So as I sit here not doing anything… that creeping fear is rattling around in my brain. That, you are sitting on your butt, not doing anything and you are losing muscle, you are losing your skill in Muay Thai, and Kali, you are stalling in your fitness journey and you are going to start going backwards.

So now I am doing what I always do, when my fears start to take control of my thoughts, and start making me scared. I am doing research.


Research:

https://www.webmd.com/cold-and-flu/features/exercising-when-sick#1

“A neck check is a way to determine your level of activity during a respiratory illness,” adds Neil Schachter, MD, medical director of respiratory care at Mount Sinai Medical Center in New York. “If your symptoms are above the neck, including a sore throat, nasal congestion, sneezing, and tearing eyes, then it’s OK to exercise,” he says. “If your symptoms are below the neck, such as coughing, body aches, fever, and fatigue, then it’s time to hang up the running shoes until these symptoms subside.”

http://www.muscleforlife.com (how fast you lose muscle when you stop working out) (this link did not want to copy correctly so here is the website and the title)

“This drop in water and glycogen can cause muscle volume to shrink about 10 percent over the course of a month. This loss of lean mass returns quickly when people start lifting weights and eating more carbs.

So, even though studies have shown lean mass starts to disappear after about two or three weeks, it may take slightly longer for you to lose actual muscle.

The take away from this muscle for life article is:

“If you take a week or two away from the gym, you probably won’t lose strength or muscle mass.

If you take more than three weeks off, you’ll lose at least a little bit of strength and muscle, but you’ll regain it quickly when you start lifting again.

You can maintain your strength and muscle mass by lifting weights at least once per week.”


So what I am reading is this.

  1. Yes I am losing some water and glycogen in my muscles.
  2. You should do the neck check, and if it is above the neck then you can still do a light exercise.
  3. With my cold/virus/sickness, I have had to have an inhaler for congestion and breathing,
  4. I am on antibiotics and today is the first day where I don’t feel like my body is just hurting.
  5. Don’t workout with a fever ever.
  6. I will regain my muscle and skills again faster due to muscle memory.

Does knowing this help? Yes a little bit.

Did I already know some or most of this? Yes

Do I often have to look up the science behind the body and working out when I have these thoughts and fears? Yes, yes I have done this many times. This is my coping mechanism.

Are the fears still there in the back of my head even though I know the science behind the body? Yes, this does not make them go away altogether but it quiets them down.

Anyway, thanks for reading, and today I am not doing Muay Thai and Kali. I am still giving my body a break. Even if the mean voices are creeping up in my head.

Tuesday Muay Thai and Kali…on the mend, been about a week

Its been about a week. I first started having symptoms Wednesday night of last week. I did not go to Muay Thai and Kali yesterday/Tuesday. I am still coughing, but last night I slept much better, and had a stretch of night where I was not hacking and coughing up a lung. Pseudophedrine makes my skin feel weird. I have not had a fever in about 2 days now, my ear still feels weird, and has some popping sounds.

So yeah did not go to Muay Thai or Kali yesterday. I still feel really run down, and under the weather. But I feel less like I am dying and more like I have a horrible cold. I believe I am on the mend. Still on my antibiotics, and hoping that by Saturday I will feel loads better.

I have been doing no workouts at all, and to be honest for Thursday 5/9/2019- Monday 5/13/2019, I did not have the ability to do more than just lay there like a lump on a log and try to live. I am now thinking more about and am more concerned about my workouts and my loss of progress. So this seems a good thing? The rational part of my brain says its ok, you will get back into it. The irrational part says… oh my gosh, look how much down time you have had. You are going to lose all of your progress and become a giant rolly polly.

I hope your week is going well. I don’t know how I will feel tomorrow, and if I will be able to do any kinda cardio at all without hacking. I will take tomorrow as it comes.

My friends and team mates from Muay Thai and Kali sent me well wishes and a picture. =) That made me smile. I miss them and they seem to miss me. Whoda thunk it.

Thanks for reading, I am going to go sucks down some more water.

Weight lifting for the week of 5/13/2019…Workout I was supposed to do, Inhalers, Antibiotics, and Rest

Weight lifting workout for the week of 5/13/2019 did not happen today. I have an URI (upper respiratory infection), that turned into an ear infection as well. The docs have me on a cocktail of drugs to battle this horrible cold virus. It has knocked me on my tush, but I am fighting. I am staying hydrated and taking my medications as prescribed.

I was having coughing fits so bad I could not breath… so they prescribed an inhaler. I really try to avoid taking drugs, but between fevers of 102, to chest pains due to lack of breathing, to sore throat, to ear infection, I quickly decided it is time to take the meds that are needed. Namely antibiotics, cough suppressant, albuterol inhaler to open lungs, mucinex as an expactorant, and pseudophedrine to break up the congestion. Rest and hydration were in order and that is what I have been doing 4 liters a day of water.

Enough blah blah blah… here is the workout I was going to do. I may get to later this week, but certainly did not happen today. Today is the first day with out a fever all day. Yay!

Weight Lifting workout:

Run 20 minute HIIT run
2 minute warm up
10 minutes HIIT (run at fastest maintainable speed/sprint 1 minute, then run normal speed for active recovery 1 minute)
5 minute steady state run
3 minute cool down

Weights:

  1. Single leg pikes crunches Left and Right side reps – 10L 10R, 10L 10R, 10L 10R
  2. Supperman lay face down lifting arms and legs at the same time hold for 5 seconds. Do this for 5 minutes total.
  3. Reverse squat, with bicep curls 10 lbs each hand, reps – 15, 15, 15
  4. Squat and press, 20 lb dumbbells in each hand, reps – 12, 12, 12
  5. Bicycle crunches reps – 10L 10R, 10L 10R, 10L 10R

Again I could not do this today… perhaps you can do it for me and let me know how you liked it.

Thanks for reading… I am also not going to be able to do tomorrows Muay Thai and Kali training. I feel like I am falling behind. I know I need to rest, and I start having a coughing episode every time I trying to do anything more than just a walk around the house.

Saturday Bo Staff and Muay Thai… Upper Respiratory Infection, Fever of 102

So no training for me on Saturday. I went to the clinic as soon as they opened. Because that night before I had a fever of 102, which is about 103 for me cause my base temp is 97.8 F. Pain in my chest, coughing fits, and unable to breath at times.

Doc tested for flu B, and Strep A. She did not see any evidence of either, she thinks its viral/viral cold. She checked ears, nose and throat. Took swabs and prescribed an inhaler for my lungs, cough suppressant, ibuprofin, guaifenesin, and rest.

Oh other than that my BP is great, I was running a fever even though I took meds before seeing her. I am healthy otherwise.

Saturday progresses. I am resting and start having ear problems. First it feels clogged, then I have pressure, this turns into pain, but only slight pain. I decide to sleep on it, cause I figure its just drainage from my sinuses and will go away.

I wake up at 3 am with intense ear pain. It feels like a ice pick is being jammed into my ear. I can’t sleep. Husband wakes up helps me by making a hot compress for my ear and lymph nodes around ear, gives me ibuprofin for pain, and waits. It is only getting slightly better, so he runs out to get me some ear drops.

The ear drops help relieve the pressure, but now I am having weird ear symptoms. Sounds of crackling, then sounds of a river, then the sound of static on a tv… My ear has been discharging a pinkish discharge, so we are awake and waiting for clinic to open up again so can go back in and make sure ear is ok. My hearing out of that ear is a little funky. I just want to know what is going on and if this is normal.

I will keep you updated as to what happens. But for now… No workout for me. Rest and recuperation is the motto. Thanks for reading… I will be back in the gym when I can. Have a great day!

P.S. Ohh my team mates in Muay Thai and Kali have all checked in on me. Said they miss me and hope I get better. =)

Update: Doc says I have an ear infection, so now I am on antibiotics too… I have a cocktail of meds I am taking now, to try to get my body to behave and kick this bug to the dirt. I will keep fighting, but that is all for now.

Thursday Muay Thai and Kali…When your body tells you no.

Wednesday night I got home from work and at around 10:30 pm. I had a slight cough and then my chest felt funny. I went to bed thinking needed to just sleep. Slept horribly and woke up Thursday feeling like truck hit me and ran me over.

I was coughing and everything just felt tired and hurt. I was running a low grade fever. I had a lot of stuff to do, errands, and stuff for the family. My husband insisted I lay down and just rest for the day.

So that is what I did. I did not do any of my chores I had to do, I did not run any of the errands I had to run. I did not work out. I did not go to Muay Thai or Kali, did not pass go, and did not collect 200 dollars.

When your body tells you no in this way. You have to listen. It nearly knocked me on my butt… no wait it did. My body said nope, and I need to rest. Today I feel better. I slept better. I am still coughing but don’t feel like I have been run over by a truck. I will see how I feel when Saturday morning rolls around.

I was upset to miss training, and working on Muay Thai and Kali skills. I really wanted to go and even debated going in and pushing through my sickness. I however, did not want to get anyone else sick.

I am still on my fitness journey. This is a little hiccup. Keep up the good work. Keep being awesome, and thanks for reading.