UGH and Other obscenities.

Ugh..Yep. This week has been a little lack lustre for me. Been eating well and exercising, BUT I have had several nights or really BAD sleep. Now for me to say they are really bad is a significant thing. I struggle with decent sleep on a daily basis,  I guess you could say I suffer from a form of insomnia.   I take herbal sleeping aids (Valerian, hops, passionflower etc) nightly to help me to get to sleep and wake somewhat refreshed. But for several nights I have woken up and been unable to get back to sleep for several hours. This resulted in me be flat out exhausted more than usual.  I was in a dazed fog on Tuesday, which lead to another issue. Whilst at the gym doing my thing I  have over done it a little and now my left knee (and my shins but not as much as my knee) is really causing me some discomfort. (pain!!!)  So no gym for me today. Will still try to get out and walk again. We did last night but I pushed it again and ran a little...probably shouldn't have..But I REALLY wanted too!  So I will be easing off on the running till it feels better. :(

On another note, scales are not being as nice to me this week. I put this down to a lot of soreness in my body and the fact I probably have not been drinking enough water. I know that water is very important when trying to lose weight ( and get healthy) and when Im busy I tend to forget. I did a few hours of housework yesterday and realised I had not drunk any water...Promptly got on that and felt a little better. I don't usually bring water with me when I walk either cause I hate carrying it and I usually chew gum. Another terrible habitat with water. But I do try to get at least my 2 litres in every day.

So today is also R U OK? day. This is a cause close to my heart, having struggled from depression and anxiety in my life. Its all about Suicide prevention. So many people out there feel so alone that they take their own lives,  leaving behind loved ones, families and children.  Simply asking those close to you, who might be struggling "R U OKAY?" could save their life. Have you asked your friends if they R OK lately??  I urge you to ask the question. It could make the difference to them. Do it today!

Anyway, Im feeling really good in myself, I feel fitter and already feeling more toned, less bloated and generally much healthier. and really when it all comes down to it, this is what Im aiming for. being a fitter, healthier, happier me.

Owwww, Damn and Bugger.

Weighed in this morning...I was only down .2 kg (200g). I was pissed...then I moved. OWWWWWWWWwwwww. I ache. The last few days besides running I have been doing some weights in an attempt to firm up some of those flabby bits.  So of course I can be certain that I have indeed lost more. But muscle soreness and recovery is occurring.  Does it suck on the scales. YES!  But I know by judging my body ( looser clothing, general muscle tone and  soreness) that I have indeed done better. Sa is pissed too...She GAINED. But we both have been pushing ourselves. We also had a decent sized meal last night..Roast chicken with Lots of Baked Pumpkin! ( We are both suckers for pumpkin!) So we plan to weight in again on Wednesday. 

Its important to remember to help your body to recover after a decent work out. Fluids!!  Drink lots..and sometimes you will need more then just water. Sports drinks and  re hydrating drinks can be useful.  We generally stick to sugar free ones. Just because We both try to reduce our sugar intake when we can. They are sometimes tricky to find though too. But remember to hydrate. ESPECIALLY when its hot.

Protein is important too. To help fuel you and build long lean strong muscles. So Supplements Like protein  Shakes and bars are useful. Again I lean towards higher protein with Less carbs because Im very carb sensitive and I make sure that the carbs I do eat are useful.

And stretching. Make sure that you effectively stretch your body before and after a strenuous work out. It helps to decrease soreness and cramping. Remember also if you are sore...Keep training unless the pain is crippling. Active recovery is great to help relieve some of the muscle soreness.Keep it light but it will increase the blood flow to those muscles and aid in recovery.

Remember to know your body.

Signs of Injury:

If you experience any of the following symptoms, stop exercising immediately and seek treatment:

• Sudden, severe pain
• Swelling
• Extreme tenderness
• Extreme weakness in a limb
• Inability to place weight on a leg or foot
• Inability to move a joint through its full range of motion
• Visible dislocation or broken bone
• Numbness or tingling -- this could be a sign of nerve compression and should especially not be ignored. 

I hope that this helps you to understand more about training and getting fit. Remember..keep moving and stay active!!!*

* Im currently undertaking My Certificate III in firness, But Im no way a professional yet. Remember to seek advice from a professional if you have any doubts or concerns. :)