Ryan’s Wellness Update: July 11, 2015

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?

Watch this video or download the free app from the iTunes store.

What do you do to stay fit and healthy?  If you have simple ideas let us know so we can share them within the MCA community.