Saturday, October 6, 2018

Workout and Keto Plans, Changes and Updates...

Once again, it's been a while since I've written so let's get to some updates.

1) I've hired the trainer at my gym who I worked with a few months ago to help me rehab my back and find a workout where I won't be getting hurt over and over again.

This means that, for the most part, I'll be working out at the gym again (which I'm really looking forward too) and I'm not planning my own workouts at this time. My back hasn't been improving at all this week, I'm in pain every day and I can't do much for exercise so I'm sucking it up and handing things over to someone who is more knowledgeable and has much more experience than I do.

I need to work on my injury, on my form, on building up my core and back and on being safe during functional, daily movements all of which will be part of the plan. My first session with him is on Friday (I'm signing up for six sessions which should hopefully get me on the right track) and in the meantime I can work on my core and on my yoga (depending on the pose).

I'd also like to get back to doing 10,000 steps a day but we'll see how well my back can handle that. I have a lot of work to do on myself in order to keep myself injury free and train others properly but I'm ready for it.

2) I'm switching up my food plan a bit. It was suggested to me that I stop doing keto and eat carbs before a workout to fuel my body but I'm not just doing keto to lose weight. It helps with so much more beyond weight loss and it controls my fibrolmyalgia, my migraines and my binging so I'm staying keto but I am making it a lot healthier with a focus on the right amounts of macros and nutrition, especially protein which I'm always coming up short on.

My goal is to get as much of that protein from food as I can but to also reintroduce protein shakes (real protein shakes with protein powder, almond milk and a couple of other things instead of Atkins shakes) to make up whatever difference I have left over after the food. For some reason protein is the hardest macro for me to hit so it'll take some work but, once again, I'm ready for it.

I'm also getting really serious about making sure I get healthy food to fuel my body like fish or chicken and veggies rather than a protein bar. We went to the grocery store and stocked up on enough healthy things to make several days of meals and then we'll go from there.

I also don't disagree that more carbs before a workout could be beneficial so I'm thinking of moving my carb amounts from whenever I happen to eat them to structuring them specifically to be before a workout with more protein afterward. Once again, this will take work and planning but if it's good for me and helps me then why not try it.

I'm not adding in more carbs (although I can go up higher than I've been, taking in something like 40 net rather than 28 net just as an example) but I'm making sure they're the healthiest ones I can get that still fit into my plan.

3) I'm heading into week five of my internship and I'm doing well. I love training my internship client and while I have the ability to correct her form and make sure she's safe, that doesn't seem to translate to doing it on myself, probably because its harder on yourself. But I know what the issues are and how to deal with them so now I just need to correct them.

Tomorrow I'm meeting with one of my internship gym trainers to work on foam rolling and more assessments and that should help me a lot with my future training!

4) I'm at the end of Day 27 of the keto challenge and doing really well with it. I weigh in this coming Tuesday and am hoping to see some kind of loss. Not cheating is going well and I have that pretty much handled so now my focus switches more to making my food healthier and more filling with the proper nutrient amounts!

I think that covers it for now but I'll work on updating this blog more often as the days go by!

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