0 Goal Tired Not Irritated

Hi!!

Ive been to see my physical therapist a couple of times since I last posted. Ive upgraded and updated my "exercise/activities" chart and may need to do another upgrade to include more different specific exercises. Ive been doing something on the chart every day, so far.

My new "motivating self talk" is: "You can sit there and feel sorry for yourself, or you can get moving." The "feeling sorry for yourself" part came from a very good friend of mine who very gently pointed out this flaw in me. We were in a small meeting of four people discussing some plans and we were all sharing very intimately with one another. It was appropriate, simple, and delivered with humility. I sat and thought about it at the time, and realized that, yes, I do feel sorry for myself, but I guess I never realized that it was a Flaw that could be addressed. My response at the time was the simple acknowledgement that "I am not sure how to not do that."

Recently Ive been thinking about it some more and the result is the new motivating self talk. I did not know I had a choice with this, but I certainly, do. Im not certain what the cure is, or where it actually came from, but I know how to get beyond it in the moment and that is the "get moving" part. I think my former idea of "feeling sorry for yourself" was what I called "wallowing." I think it may also be called "depression." No matter what you call it, the antidote is to get moving. For me, right now, the "get moving" part means to exercise. To just get up out of the chair and do a set of something.

My physical therapist has taught me that I dont have to schedule thirty minutes of exercise all at once, I just need to DO SOMETHING at different intervals throughout the day. Its kind of like eating lots of small meals instead of a few large ones. That is where my chart comes in, which is how I keep track and let me know Ive been doing the right stuff exercisewise. I also have bits of exercise equipment just laying out for me to grab at any moment and do a few reps. My stretchy bands are around a post between the kitchen and living room. My hand weights are on a chair in the living room. My Airofit is always set up in the spare room. Isnt that funny? I kind of like it. They are ready at a moments notice, so when I get the urge, they are available and I simply pick them up, think about the "form," position my body, and do twenty reps.

My therapist says that I do not need to build strength at this time, but endurance, which is why I do either two sets of ten, or a set of twenty reps. Im building endurance. My body actually does like to exercise.

Im also glad my PT has given me the goal of "getting tired, not irritated." When I first started doing the exercises at physical therapy I did not like the "tired" part. I was more than tired, I was "wiped-out" and could not move for a day and a half afterwards. But by the time the next session came along, the second day after, I was ready to go again. Still not liking "tired" but doing it. Now I realize that "tired" is not a bad thing. In fact, "tired" is a good thing and I am beginning to like the feeling. I feel as though I have done something. Accomplished something. The "tired" is the evidence that I am doing the right things for my body.

The "not irritated" part means that if I feel a pain of any kind I am not to ignore it, I am to make an adjustment to reduce it but keep going. If pushing my foot hard against the wall during a ham string stretch hurts my toes, then back off, reduce the toe pain, but keep stretching the ham string. It means that if raising my straight arm directly over my head using a stretchy band, makes my neck hurt, then back off, and reduce the resistance on the stretchy band.

Right now, I am simply raising my arm over head with the goal of raising it straight up, which I cannot, yet, do. I cannot do the stretchy band, yet, but once my body gets more agile, I will be able to begin using the stretchy band for that one and eventually will be able to add more resistance. I feel perfectly fine about this method and it does not make me feel sorry for myself that I cannot do it with a ten-pound weight in my hand. Im doing what works for me. Thank God for my therapist and the guidance she has given me.

It is encouraging to feel new strength building in my body. I absently touched the back of my leg this morning as I was waking up and was pleased to recognize that the muscle has gotten a little firmer and fuller there. It was actually exciting to see that what Ive been doing is having an effect. In the past, I always thought that seeing the effect of exercise "takes time." But the reality is, it takes "movement" -- the "get moving" part. LOL

Funny how I had to be taught that the goal is to get tired, not irritated, which ers to body aches and pains, not attitude, by the way. My therapist says, the old "no pain, no gain" plan is a bad idea. I work at the "no pain" part and Im having gains in strength, stability, and enthusiasm. Im also glad I was able to get started with a physical therapist and not a physical trainer like the ones on the TV show "Heavy." Those folks are pushing through pain and sometimes have to actually go see a doctor and get pain pills. They make great strides in weight lost but they are paying the price in pain. It does not have to be done that way. Im glad.

Im glad the Lord is guiding me to better ideas about exercise. Im glad I like exercise, now. The charts keep me focused and I dont have to depend on my memory, I have a record of what I have, and have not, done. I know when I have not drunk enough water. I know when I need to exercise. I know when I need to eat something and it is OK to eat right now. I used to kind of get mad at myself for getting hungry, but now I check the time that I last ate and can see that my body really is ready for food again, and I dont have to be upset about it. It is OK for me to eat. I know if I am eating the right things, too, because I have a record.

I cannot say enough good about those charts. Ill share mine with anyone who wants them -- just leave a comment with an e-mail address and I will send an Excel file to you -- but there is a part of me that is excited because I made my own, to suit my situation, to fit my needs, and satisfy my tastes. I think that if you make yours to fit your life and the life style changes you would like to accomplish it cannot help but work for you. If you are familiar with Excel you can easily adjust mine to suit you. If you are not familiar with Excel, then I suggest you make your charts however you can and then use them. It is the "using them" part that makes the difference.

Reminders to me:

"You can sit there and feel sorry for yourself, or you can get moving."

Goal: Tired, Not Irritated

Goal: Continue to lose weight

Be back soon,

Love you,

Marcia

0 Banish Tired with Ginger

Banish Tired with Ginger - Ginger is one of the ingredients used in the plural enough daily food or Asian societies. This spice has a distinctive aroma and flavor, plus an excellent benefits for the body.

So far we know ginger is used in foods to add flavor and created a drink to warm the body. Apparently, in addition, ginger is also good to nourish the body, including relieve nausea, vomiting, pregnant women, nausea due to chemotherapy, intoxicated by the movement, until the muscle tension. Regarding the usefulness eliminate muscle tension was only recently recognized by researchers who found that ginger has a content similar to drugs in pharmacies, such as aspirin, ibuprofen, and naproxen.

Researchers at the University of Georgia and Georgia College and State University divided 74 respondents in the three groups. One group provided raw ginger, ginger one another given the heated, and the other, a placebo in the form of powder mixed with warm water, one more in the form of powders which are consumed directly. They were asked to eat ginger before the workout lifting weights. Those who consume ginger admitted has decreased pain in muscles after exercise by 25 percent compared to that consumed ginger false.

It was concluded, ginger appears to have similar strength painkiller (pain relievers). Chris Black, PhD, professor of kinesiology at Georgia College and State University, explained that according to his research, ginger contains anti-inflammatory, against the enzyme that makes sick, just as aspirin, ibuprofen, and naproxen. Therefore, people who consume ginger does not feel or experience swelling of muscle after lifting a heavy load.

According to Black, you can use ginger as a pain reliever muscle in the following manner:

1. Can be used at any time, its better than taking pain medication. According to him, consuming about 2 tablespoons of ginger tea a day (2 grams), is expected to meet the need. He do not know what long term effects of consumption of ginger. Black estimates that, because it has a similar content of aspirin, ibuprofen, and naproxen, excessive use of ginger can cause blood thinning, or problems for a sensitive stomach. However, the research he did, no side effects reported by the respondents.

2. Black recommends that you eat ginger every day for a week before you engage in activities that will lead to inflamed muscles, like running a marathon, climbing a cliff, or gardening all day. On the day of strenuous activity, and thereafter it is also recommended. No matter what time it is consumed ginger.

3. Ginger comes in many forms, either mixed with tea, powder, capsules, or in the form of original roots. Black says, no matter in what form of ginger is consumed. Can also be used as additional cooking.