2014 Health & Fitness Challenge: Week 10 – Set Backs

It happened during the September school holidays last year.  My body felt good and I had reached a good level of fitness during the previous 8 months. I could feel the strength in my body, and so I ignored the niggles in my back, wanting to keep pushing through.

Ever since I was pregnant with my son (over 6 years ago now), I’ve had issues with my back…and there’s a fine line between minimising the chronic pain through maintaining core strength and over doing it and causing injury.  In this journey of pursing a more fit lifestyle, I’ve had to learn to listen to my body. To really listen.

The pain is always concentrated in the same spot. Always. And depending on how I’m going that particular day, the pain radiates down my leg or sometimes up into my waist and upper back.   Last September, I did a burpee in the park (which I have done many times before), and something went in my back. Oh the pain!  I was in bed for a week, out from exercise for a month, and it took me almost 6 months to slowly get my strength back up.

That was a big set back for me, but I experience many smaller set back on a regular basis.  Sometimes it’s PMT, sometimes it’s stress (and emotional eating), sometimes it’s change of routine.  I find there’s a big temptation to give up being conscious about health and fitness during those times. It’s just all too hard.

However, I’ve come to realise that when setbacks happen (small or big) there are three main things I need to do (and giving up isn’t one of them):

1. Listen to my body: So I take it easier when I get twinges in my back, and I eat slightly bigger meals when I get PMT.  

2. Regroup: I’m goal orientated, which can be a good thing, but it can also send me into despair when the path to the goal deviates.  I need to remind myself that it’s a long term thing and it needs to be sustainable. Plus, even though I might go off course sometimes, that doesn’t mean I can’t get back on the path.  

3. Keep going: I come back to why I do this and keep going.  And the why is the motivation I need to do that.

Week 10

During week 10 of this challenge, I spoke at the Digital Parents Conference on the Carnival Spirit Cruise Ship.  While I was there, I went for a run on the running track on the top of the ship, so that was cool.  Even though I am doing this health/fitness challenge, I decided that I would look for healthier choices but also enjoy myself and enjoy dessert and that type of thing. The melting chocolate cake was amazing!

Week 10 – Food

Day 64

Breakfast: Porridge with black chia seeds & blueberries

Snack: —

Lunch: Prawn & Salmon Salad

Snack: Almonds

Dinner: Chicken & salad (tomato, leaf mix, cucumber) 

Other: Natural yoghurt

Day 65

Breakfast: Black chia & oat porridge with blueberries

Snack: Almonds

Lunch: Berry Smoothie

Snack: Carrot, crackers, cottage cheese

Dinner: Tuna & egg salad

Other: 

On a cruise for the Digital Parents Conference

Day 66

Breakfast: Apple

Snack: 

Lunch: Brown rice & chicken salad

Snack: 

Dinner: Brown pasta with grilled chicken

Other: Chocolate melting cake

Day 67

Breakfast: Vege omelette

Snack: 

Lunch: Chicken, rice & salad

Snack: 

Dinner: Steak, breadroll, mushroom

Other: Apple pastry dessert

Day 68

Breakfast: Sultana bran & toast (didn’t like the yoghurt)

Snack: 

Lunch: Salmon & capsicum bake

Snack: 

Dinner: Chicken chow mein

Other: Chocolate melting cake

Day 69

Breakfast: Vegetable omelette

Snack:

Lunch: Shreded beef & avocado toasted sandwich

Snack: crackers & cheese (on plane) / Hot cross bun

Dinner: Asian salad

Other:  

Home Again

Day 70

Breakfast: Porridge & linseed

Snack: –

Lunch: Tuna with carrot, peas & almonds

Snack:  

Dinner:  Grilled chicken with spinach, tomato, cucumber, cottage cheese

Other: 

Exercise

• 2 group PT session
• 1 x  6.5 k run + 15 minute circuit 
• 1 hr gym session plus 10 minute run (on cruise)

I have one post left in this series with my final results.

Other Posts in this series

Week 1: 5 years in the making

Week 2-4: Write it down

Week 5-6: Keep Asking Why 

Week 7: A dress

Week 8-9: About Fitness

Week 10: Set Backs