In the June newsletter I wrote about my knee injury and how I realized I needed to change my behaviors around physical fitness and nutrition. At the time of my accident, I was operating under “false wellness”—that is, the idea that I was more in shape than I actually was. The recovery period has helped me understand how important getting back into shape is. As promised (to myself and to you!) I have been modifying my routine with wellness in mind, and I’m happy to share my notes!
First let me say that I don’t measure health by weight or pounds lost—it’s not a great measuring tool because the scale doesn’t reflect the muscles I’ve developed or the fat I’ve burned accurately (remember, muscle weighs more than fat). I take measurements in inches—around my waistline, around my bicep, thigh, and upper chest muscles. It’s here that I can really see a difference! I was tempted to step on the scale when I noticed that my belt needed to be tightened to a different notch, and as it turns out I lost 5 pounds, but I’m more satisfied with the muscle gain.
Nutrition-wise, I am sticking to a few good habits. I don’t eat after 8pm, and I take in more protein at breakfast (usually as a shake). Before, my low- or no-protein breakfasts left me hungry again by 10am or 11am. Now I am satisfied through lunch! I eat a sensible lunch and dinner and that’s about it!
Because my knee isn’t back to 100% mobility yet, I’ve had to pace myself with my exercise plan. I do a lot of yard work andtake short walks, and have begun a super quick (but I won’t say “easy”) workout plan using this app called 7 Minute Workout. For seven minutes, I am prompted through a series of exercises that are not overly taxing on my body. I love this app because I don’t need any equipment, or a gym membership, and I can do it any time. We can agree that we all have seven minutes to invest in our health, right?