Listening to my body

I think the comment from my Dad has limited its impact on me, and am not feeling quite so bad. I think men in general can be quite insensitive.

The weather this weekend has really been so nice, and is defiantly the perfect weather for cycling!!! On Saturday I went on a nice cycle with my boyfriend to Totnes, which was around 22 miles. We stopped off half way at a cafe, which catered both of our needs. Scones with jam and clotted cream for Andy and some wholemeal toast and jam with a soya latte for me. The toast was so thick though that I saved half and  I took it home with me and had it for my lunch later on. It actually tasted just as nice, pressed reheat on my toast and alas

random plate of roasted kabocha squash, aspargus, kale, red onion and chickpeas, with blobs of cottage cheese. 

Yesterday I went to a body pump class, I haven't been for about 4-5 months. The arm workouts nearly killed me, but I did enjoy it and am going to try and go once a week, as strength training has really been helping my cycling.However today have a bad case of DOMS. 

In view of my March Goals, I have been trying to listen to my body more which is a hard task, but feel I am sloly getting better at this. I have realised that my body still isn't strong enough to run, as I was getting the pain again in my knee. So am going to rest it for another 2 weeks, which includes no running:( I guess I can focus more on cycling and swimming. Although I still really suck at swimming. However I am really loving cycling at the moment, and love getting stronger on my bike. In April time I will be doing a 10 mile time trial with a cycling club I was member of and my goal for that is for a 20mph average, which depending on how hilly the course is I think is achievable. After I've got used to my bike for a bit will be having some tri bars fitted. 

Exercise plan this week is 4x cycle rides, 4x Swims, and two strength sessions. Today was my easy day where I swam for 1000 metres and did some walking. I've also been using the foam roller daily which has been killing me, but guess good pain. 

I've also been trying to increase my fat intake, I probably eat minimal fat. I know its a really great anti-inflammatory,  so been adding nut butter to my oats and in my cereal snack bowls: 

Oats, banoffee flavour protein powder,and almond butter

Bran flakes with yogurt, cottage cheese, and almond butter. 

I think nut butter is  defiantly my favourite fat. 

Favourite fat? 

Ever done a body pump class? 

are you good at listening to your body? 

Building Strength

Can't quite believe its the weekend, doesn't time go far too quickly?! My little break to Bath went far too quickly, and I am back to work next week boo:( At least it isn't too cold to be cycling back, would have hated going when we had the freezing temperatures and may have had to beg my boyfriend to pick me up:p

I had a fitness programme done on Thursday morning, you get one free with a gym membership and I met with someone called Lorriane who is lovely and has spoken with me before (more on that later). Anyway she firstly did my height, then wanted to weigh me!!!!! I don't even let my GP weigh me, the difference in scales triggers me and only ever weigh myself on my scales. A big fear must have been seen across my face.She asked why I didn't want to be weighed I thought for a minute then just came out with it " I have an eating disorder", I actually wasn't surprised by her reaction that she said she fully understood as she used to have one when she was 15 too, and had to have hormone replacement to have kids. I think she knew a while back I had issues as she has in the past asked if I was okay and if I was doing too much. After a while of ed chat and how I am trying to gain, seeing a dietican. She asked about my eating habits etc, said how they've got a lot better. She did say I do need to eat something before training, I usually don't tend to have a huge brekkie when I come back but she said that if I don't, doing weights and cardio will cause my body to burn its muscle and not good for a stress fracture so am going to now have a banana pre training even if I have to eat at 5 am for my early morning gym sessions. We spoke about bring in strength training to help strengthen my leg muscles, hips, and upper body which will help with my stress fracture, doing less cardio but bring the intensity up. So here is my new plan:

Warm up: 10 minutes walking on the treadmill


Resistance/ Weight Training:   

• Leg Press- 10kg 3 sets of 12
• Leg Extension- 7.5kg 3 sets of 12
• Row/ Rear Deltoid- 7.15kg 3 sets of 12
• Chest Press- 7.5kg 3 sets of 12
• Shoulder press- on fitness ball 1kg 3 sets of12

Cardio Training: 

• Windjammer 5 minutes, level 1
• Rower- 2000 metres level 5
• Upright bike- 15 minutes cascade hills level 9 
• Cross trainer- 10 minutes random level 6

Core Strength/stability Exercises

• Plank- 2 x 30 seconds
• medicine ball twists- 2 sets of 15
• Ball hands to knee- 2 sets of 15

Stretches to finish

It does feel quite good to follow a plan and feel that focusing more on building some strength will help with my cycling and running, and is also good to do weight bearing exercise to help with osteoporosis. It is only in the past few years that I have actually been able to open up about my eating disorder, I hate the mis-conceptions, the myths, the discrimination, the silence. Mental illness still is a very taboo subject and feel the more honest people are the more that people will see that its nothing to hide amongst the carpet!!,and hopefully with more understanding more can be done. 

Injury Update

I also had a sports massage done today, and their is good news with my shin splints the bruising has gone down, and my IT band is also beginning to heal. She thinks it will be okay to try running again on the roads in 2 weeks but to see how I feel whilst going to the gym and cycling. My knee pain has got so much better, it was even painful to walk on and seriously thought that I had done some damage to it worse than a stress fracture. I guess it must be in its 8th week of having the stress fracture which now means it hopefully is getting more on the mend. Today I was able to cycle for 30 miles with no pain. I am still continuing to ice and wear my knee strap and this seems to be helping in its recovery. I just need to try and really listen to my body, not do too much too soon and learn to rest! All easier said than done though. 

Are you able to be honest with people if you've struggled with a mental health problem? 

Do you do weights at the gym? 

stress fracture and upgrading meals

Oh how the weeks fly, I've had another week of work which has been nice and have all of next week off too!! I am really not wanting to go back to work when I do return I just hope that my new job starts soon. Anyway I saw my GP yesterday as my knee pain still wasn't clearing up. She examined me, and said it sounds like it could be a stress fracture. I mean its not a certain diagnosis as it doesn't show up on scans but because I have osteoporosis, haven't had periods for years and the weight that I am and the high impact of running; it seems probable.

So so upset, annoyed, and  frustrated!!! I am going on the pill again so I can start producing oestrogen. I went on it last summer, but I stopped taking it as was in a good place and wanting to get my periods back naturally and was also feeling sick from taking it. So am going to take it again, and their are other ones if I can't put up with the side effects. I am also trying to gain weight, but this is easier said than done. I next get to see my dietican a week on Monday. I'm trying to get as much calcium as possible and rest my body. My GP told me I couldn't run, I hope one day I can. I miss it so much, and get so jealous even seeing people being able to run on the treadmill. I have another sports massage booked for next Friday so will be able to get some more advice. I've been icing it lots, stretching my IT band as well. Really hope it recovers soon:(

This morning I baked some cookies, which seemed to relax me somewhat.

These were adapted from Katys blog oatmeal raisin cookies I used cashew butter instead of peanut butter and a mashed banana. I dropped one off to my lovely boyfriend at work along with a roll with cheese, ham, and salad.

As I was getting my breakfast I was thinking about how its changed, and how easy it is when increasing what your eating to simply upgrade your current food. My breakfast was simply some just some oats made with water and the odd bit of fruit!! Not particulary that inticing and certainly not enough to see me through a workout. Now my breakfast contains, a bigger portions of oats, flaxseeds (some healthy omega 3 fats!!) , loads of strawberries, some natural yogurt, and honey:

How do you upgrade your foods?