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Maggie's Journal
07-27-2016, 07:47 AM
Post: #21
RE: Maggie's Journal
A quick update, and a question...

First, the update: This morning's weigh-in had me pretty much the same as I was on Saturday, even though I've upped my calories to somewhere between 1950 and 2000...and after a bit of overindulging over the weekend! Happy with how things are going!

Now, the question: I've had a bad run the past couple weeks with head and neck pain and migraines...not sure what has stirred up this episode, but it's definitely not the norm for me. I've backed off my upper body lifting for the past few weeks, and was only doing legs and core. I haven't worked out this week at all, due to the raging migraine the past 2 days and the accompanying exhaustion. I'm leaving for vacation in a week and will be gone for 10 days. Usually I join at gym near the condo where we stay, but honestly I'm thinking that maybe giving myself a good, long break from my normal workout routine will help clear up the head and neck problems I'm having. Normally, in a situation like this, I would "at least" do some cardio on most days (at least 30 minutes), but maybe that's not the way to go. Of course, I'm trying to find the balance between giving my body time to heal, enjoying my vacation, but not packing on weight. In the past, I've turned up the cardio to avoid the weight gain associated with additional splurging on vacation.

Any suggestions would be greatly appreciated!! What do you guys normally do (1) when on vacation and (2) when injured/not feeling up to your normal workouts?

Thanks in advance for your help!!
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07-27-2016, 08:24 AM
Post: #22
RE: Maggie's Journal
Hi Maggie! Yay on your vacation plans!

Great update, it is helpful (especially on the delicate psyche) when you eat more, and DON'T gain, hey?

As for the headache... I don't get migraines, so I can only base this on my experience with normal headaches and neck pain.

Stress. Where are you at with that? What is going on in the rest of your life? Obviously you are thinking a lot about food and eating and exercise and all that you are doing there to heal your body, and while that is excellent, it is also a stressor. If you can, get a massage? Stretch and relax. Do you do yoga or meditation at all? Can seriously be a headache lifesaver!

Water. Are you getting enough? Your body is adjusting to a new level of food intake, and as it does, there is a natural "flushing and detoxification" process going on as well, especially if you have upped your fruits and veggies! Drink lots of water!

As for your actual questions, I would say:

(1) ENJOY your vacation! Give yourself permission to just relax, eat and enjoy. Do exercise that is fun, but not for the sake of "turning up the cardio to avoid the weight gain associated with additional splurging on vacation". Walk, play, laugh!!! That is enough. Also, stressing about "packing on weight" due to your splurging will only lead to doing just that. Relax.

(2) Injured - rest. That is a must. I used to really be a "push through the pain" person, but that lead me to all kinds of chronic, long-lasting injuries. Pain is a message. Rest and heal. But proactively... stretch and ice/heat and massage or whatever you prefer. As for "not feeling up to it", I think that will come when you deal with the injury and headaches and take some time to chill.

I'm excited for you! This vacation couldn't come at a better time! You have a week to get into the mindset that you can just let it go for 10 days. No stress or worries, no cardio to "catch up", just delicious food that is worth it, sleep and fun!

Cheers!

Laura
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07-27-2016, 08:35 AM (This post was last modified: 07-27-2016 08:36 AM by West.)
Post: #23
RE: Maggie's Journal
On holiday the only exercise that I do is walking. I walk everywhere! I may take a bit longer but holidays are not meant to be rushed but enjoyed at a leisurely pace. Take the stairs not the lift.

Have to say though that when I was eating low calorie and high cardio and went on holiday with the natural indulgences, then the weight would just pile on and would be so hard to shift once I got back. However, since em2wl, when I went away in April, I indulged as you do and gained a minor amount of weight which was gone in just over a week. Due to em2wl my body was in a much better position to "deal" the holiday wink
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07-27-2016, 12:56 PM
Post: #24
RE: Maggie's Journal
Thank you LauCo77 and West for your helpful insights!! I did get a 2-hour massage (!!) a couple weeks ago and felt better for a couple days, but then the head/neck pain started up again. Obviously taking things easy for the past few weeks hasn't really helped, so I think I will take some much-needed rest. I needed the reminder that pain is a signal from your body...and since I'm doing my best to listen to my body now, I need to heed its warning.

As for stress, I don't really feel particularly stressed out right now...a bit of concern over wrapping up things at work before going away, but that hasn't been too bad. I really feel like I'm in a good place, on the work front and with food/weight. I have to say, I'm really not stressing over the food part, especially since my weight seems to have leveled off. (Although I will admit, the initial weight gain DID have me a bit stressed!)

The more I think about it, the more convinced I am that I'm going to take a rest...thanks for the reality check! Funny how we all instinctively know what to do for our own self-care, but we let old habits crowd out our instincts! It's really nice to have like-minded people to go to when these questions arise!
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07-27-2016, 07:26 PM
Post: #25
RE: Maggie's Journal
Rest and enjoy your vacation! That's what vacations are for!

Anitra Soto
Team EM2WL
ISSA Certified Fitness Trainer
ISSA Certified Specialist in Senior Fitness

My EM2WL Journey: http://eatmore2weighless.com/never-too-old-anitra/
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07-29-2016, 09:49 AM
Post: #26
RE: Maggie's Journal
Okay, a quick update: I weighed in this morning instead of my usual Saturday weigh-in because there's a chance I won't be home tomorrow morning...and my weight is still pretty stable, down just about 1 pound. According to my FitBit Aria scale, my fat % has come down a bit...but I'm not putting a lot of stock in that number, I know that fat % can fluctuate day to day based on hydration levels, etc. All in all, I'm very happy with where things are going and happy with the amount of food I'm eating! Head and neck are starting to feel better, not quite 100% but getting there. I think the extra rest is definitely paying off!

I saw something on MFP that talked about night sweats as a result of weight lifting and/or an increasing metabolism. I've never heard this before, which is surprising to me because I'm all about reading up on health and fitness and nutrition. Can anyone shed some light on this for me?
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08-17-2016, 08:15 AM
Post: #27
RE: Maggie's Journal
So, I'm back from vacation and had a great time, but it's good to be back home! It feels good to be back in my normal routine, with normal eating, lol! I did not count my calories while on vacation, and I'm sure I overindulged. I've upped my calories starting this week to 2000. I haven't weighed myself yet but I plan to do that on Saturday. I must admit, being away from my scales (both food and weight) made me very uncomfortable, along with not working out and not tracking my food. I guess this is something I need to work on.

My head/neck problems haven't really resolved. I saw my doctor on Monday, and he has strongly suggested that I see a chiropractor...not sure I'm happy with this suggestion, to be honest. He also told me I could start working out again, just don't do anything that hurts. The problem is, sometimes I don't know it hurts until afterwards, lol! I saw a chiropractor about 20 years ago and it definitely helped back then, but at a certain point the adjustments became uncomfortable and were hurting more than helping, so I stopped going. Just not sure what to do at this point.

I have joined the 6-week Crushing the Diet Mentality workshop and am really looking forward to learning and growing over the next few weeks! I do have a question about my macros, though...I have mine set at 40 Carbs, 35 Protein, and 25 Fat...because that's what my nutritionist had recommended to me a year and a half ago. I find myself consistently meeting my protein goal with no problem, sometimes going over. I usually hit my carb goal, sometimes being a little under. But I consistently DO NOT meet my fat goal, I'm always under, and that's at 25%, not even the 30% that's recommended here. Should I worry about this and work to change things up? Any input would be appreciated!
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08-17-2016, 03:50 PM
Post: #28
RE: Maggie's Journal
I am in the course as well!

I have been to the chiro for migraines and it was the only thing that helped me. After a while I moved away and stopped going. I had learned enough to do some stretches on my own to avoid them. Don't be afraid to try a few, if you are unhappy with the one you try, if you do.

As far as fats, fat helps you feel fuller. It also helps with sustained energy. Do you eat dairy? If so, and if you choose low fat, maybe grab full fat dairy as a way to sneak in more. I'm usually over since I like peanut butter, Cheese, chocolate, butter, etc. happy

Sorry for typos- on mobile!

MFP @saranharm
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08-17-2016, 04:22 PM
Post: #29
RE: Maggie's Journal
Thanks for the suggestions, Jc_wt! I'll have to look into some stretches to help my neck/trapezius.

I do eat some dairy...full-fat is a great suggestion, I'm going to look into that. I don't really eat butter. I LOVE peanut butter, but I tend to end up binging on it so I'm avoiding it right now...hopefully I can get over my issues with peanut butter and start enjoying it again! I've tried several times to work PB back into my diet...it works well for a few weeks, but always ends with me, the jar, and a spoon! Sad

I'm really excited about the course...hoping it will provide me with the support system I need to stick with this lifestyle, once and for all! I must say, I really enjoy being able to eat when I'm hungry, lol! Sadly, I had gotten used to feeling hungry all the time. The freedom I've been feeling the past couple months is just amazing! I can't wait to get up to my TDEE and start a structured lifting program!
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08-17-2016, 04:34 PM
Post: #30
RE: Maggie's Journal
Fats also help with hormones and metabolism (which are actually the same thing). And you are probably bingeing on the PB because your body wants more fat... Try and incorporate measured handfuls of nuts, avocado, and olive oil throughout your day and that might help.
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