sozzielou overcomes injury

[sozzielou]

MAIN QUEST

My ultimate goal is to fit comfortably in size 14 trousers. But currently I have an injured shoulder which is weakened and lacks range of movement. Nothing to do with NF, I might add!

 

This level of my life story is all about overcoming injury, maintaining my good habits and looking after myself. By the end of this challenge I will not be wearing any bigger clothes than I am now.

 

 

MISSION ONE: 5 x 30-min workouts per week

I have been instructed by my doctor not to lift heavy things and to rest my shoulder. Easier said than done to this warrior! I will still be working out using NF Academy workouts but will mix and match elements of the bodyweight, barbell and dumbbell workouts as well as the good old “fun cardio.†STR+2, DEX+2, STA+2

 

A = 25+ workouts

B = 23 or 24 workouts

C = 21 or 22 workouts

F = 20 workouts or fewer

 

 

MISSION TWO: LOG AND TRACK

In order to maintain my clothes size (or even shrink it) I need to keep track of measurements. I will log my body fat percentage, body composition etc on my home scales weekly; my body size fortnightly and my food intake daily. Weekly and fortnightly measurements are mandatory so anything lower than 6 weekly measurements and 3 fortnightly measurements means failure. CON+2, WIS+1

 

A = 30+ logged days

B = 28 or 29 logged days

C = 26 or 27 logged days

F = 25 logged days or fewer

 

 

MISSION THREE: SELF CARE

I am happiest and healthiest when I am clean, organised and engaging with life. I will develop a daily checklist to keep me on track as well as some kind of reward system. Things included will be at least one bath or shower every day and taking my meds regularly and on time. My checklists / rewards will be set and reviewed every 2 weeks for the duration of this challenge. CON+3, CHA+3

 

A = 30+ days with a complete checklist

B = 28 or 29 days with a completed checklist

C = 26 or 27 days with a completed checklist

F = 25 days or fewer with a completed checklist

 

 

MOTIVATION

“Consider the consequences of doing nothing.â€

[wildross]

subbing to follow another rehabber...

[sozzielou]

So I've come up with a daily checklist in the form of a sticker chart! I found a few sheets of shiny star stickers to use up so ...

 

Most of the activities are self-explanatory. Cleaning my belly relates to my new navel piercing. The 365 photo relates to my muse, Edna, who is pictured in my avatar. I have carried Edna around everywhere and taken a daily photo of her for the last three years and we ain't about to stop now!

 

As far as rewards / punishments go, there won't be punishments or rewards for everything on the checklist. For example, not keeping my piercing clean and dry will likely result in infection which is punishment enough!

 

At the end of the 2 weeks, 12 or more stars in all categories will be rewarded with:

1. A new, non-leak shaker bottle for protein shakes

2. A fancy bath bomb and a long, relaxing soak in the bath with music playing

3. A day trip to a shopping area I have never been to before

 

 

 

 

 

Sticker chart - two weeks.pdf

[StarGazer]

I'm right there with you with needing to put bathing on my list. It's sad how easily I fail at that one, but having it on the checklist for the challenge and therefore letting people know when I'm gross and don't shower after my workouts is definite accountability. I don't want to have to admit my grossness, therefore I shower. And I feel better overall because, well, I'm clean. But I forget this when I'm gross, tired, and lazy. *sigh* If only I could always remember so I could just do it out of knowing it will feel good.

 

Good luck rehabbing! What happened to your shoulder? Too much awesome too quickly?

[sozzielou]

I'm right there with you with needing to put bathing on my list. It's sad how easily I fail at that one, but having it on the checklist for the challenge and therefore letting people know when I'm gross and don't shower after my workouts is definite accountability. I don't want to have to admit my grossness, therefore I shower. And I feel better overall because, well, I'm clean. But I forget this when I'm gross, tired, and lazy. *sigh* If only I could always remember so I could just do it out of knowing it will feel good.

 

Good luck rehabbing! What happened to your shoulder? Too much awesome too quickly?

LOL - I always shower after a workout however I am sometimes guilty of not showering / bathing before bed.

 

Not much of a shoulder story. I had a 'flu shot and I don't know whether it was the combination of viruses this year or the unusually high placement of the injection in my arm (pretty much in my shoulder) or maybe it's a combination of both, but my arm just doesn't work properly now. I have lost strength and mobility in my shoulder and am in constant pain. I have seen the doctor who has said it's a joint problem not a muscle problem and has put me on various meds (anti inflammatories and painkillers) but it's causing me life problems mainly in the sense that it wakes me up at night so I am not getting quality sleep. Annoyingly I have spent more on meds and taken more time off work than if I had gotten flu *looks grumpy*

[StarGazer]

Yeah, I'm gross, I get it. It's just... taking showers takes time. And then my hair is wet and takes forever to dry. And there are so many things I would rather do with that time. Like sleep.

 

Sorry to head the flu shot backfired. That's pretty crappy. Makes me thankful that mine only caused the typical muscle soreness on that arm for a day or so and then I was in the clear. Hopefully your shoulder stops fighting back soon and starts cooperating with you instead.

[Max Power]

Good luck on the challenge! I don't know how much help I'll be, because I'm slightly terrified by your avatar.  

 

That sucks about the flu shot.  I hope all of that gets cleared up soon!

[sozzielou]

Week 1 update

 

Mission 1 - 5 x 30-min workouts complete

I did 2 strength workouts and 3 cardio. My shoulder really restricts what I am able to do and it's very frustrating but at least I can do something, and I am discovering new and different ways of exercising.

 

Mission 2 - logging and tracking complete

I have logged my food at MFP daily, have taken measurements on the scales and measurements with the tape measure and also a front and side photo this week. I am not completing my daily battle log here at NF rebellion, it is over at NF academy. I don't really see the point in keeping two duplicate battle logs going.

 

Mission 3 - self care checklist

I devised a checklist (to be revised every 2 weeks) and am awarding myself shiny stickers across 6 categories. I have managed 41 out of 42 stickers this week so am well on course for an A in self-care.

 

So overall I pretty pleased with myself. Next weekend, at the end of week 2, my OH and I are off for a weekend away. I will work hard to maintain the healthy eating when we are away and resist too many doughnuts! If I keep up my checklist, when we are away I will be able to reward myself and I am looking forward to that.

[PrincessHeather]

I love that you're using a sticker chart... that's awesome! Great week one!

[sozzielou]

Week 2 update

Mission 1 - 5 x 30-min workouts complete

I did 3 strength workouts and 2 cardio. My shoulder still restricts what I am able to do but I am still doing barbell squats and have set a new personal record at 62.5kg. Woohoo!

 

Mission 2 - logging and tracking complete

I have logged my food at MFP daily and have taken measurements on the scales.

 

Mission 3 - self care checklist

I have achieved 40 out of 42 stickers this week so am well on course for an A in self-care.

 

So overall I am pleased! I have been back to the doctor who has simply prescribed me more anti-inflammatories and painkillers and told me to go back if my shoulder is still bad at Christmas. We are going away for Christmas and I sure hope things are better by then. Whilst I am able to squat, I am not able to press anything, even just the barbell. I intend to try doing a deadlift and seeing what happens. My reward for the last 2 weeks of keeping on track was a wonderful bath at the weekend, I had a nice bathbomb from Lush and lounged in the bath with music playing. It was bliss! I haven't found an appropriate shaker / cup yet but when I do I will get one.
 

[sozzielou]

Week 3 update

 

Mission 1 - 5 x 30-min workouts complete

I did 2 strength workouts and 3 cardio. My shoulder is still very painful and restricts strength and movement. I am happy to be able to say I am persevering with the workouts.

 

Mission 2 - logging and tracking complete

I have logged my food at MFP daily, have taken measurements on the scales and measurements with the tape measure. I am completing my battle log here at NF for the warrior Christmas challenge, although I haven't been assigned to a team yet. My NF Academy battle log is more complete.

 

Mission 3 - self care checklist

I have achieved 38 stars out of 42 this week. All 4 missing stars came from Saturday. On the face of it, Saturday seemed like a lazy day; however I did achieve a lot of things, just they were not things on the checklist. It was a one-off kind of day and I wasn't neglecting myself or letting my efforts go off at a tangent. So I am hapy with the way the week has gone.

 

 

Overall everything has gone well this week. I am setting a new personal record every time I squat and that is keeping me motivated. My bum feels good; I am noticing the change in my posterior more than in other areas!
 

[sozzielou]

Week 4 update

 

Mission 1 - 5 x 30-min workouts complete

I completed 3 strength workouts and 2 cardio. My shoulder is still very painful if I don't take meds. I am still restricted in terms of strength and movement.

 

Mission 2 - logging and tracking complete

I have logged my food at MFP daily, have taken measurements using the scales.

 

Mission 3 - self care checklist

I have achieved 40 stars out of 42 this week. On Saturday I didn't really get any exercise. On Sunday I did not eat particularly healthily. I ate plenty of meat, nuts and chocolate but not really any veg or fruit, so no stars for those two days' categories.

 

 

Overall I am happy with the way this week has gone. I've set a new personal record in the weight I am squatting and that is good motivation. I start a new fortnightly sticker chart for weeks 5. I managed to find a shaker cup that is perfect for me. I didn't really set any rewards for weeks 3 and 4 so I need to make sure I reflect on my sticker chart and set some new rewards for the last fortnight.

[Max Power]

Good job last week!  

[sozzielou]

Week 5 Update

 

Mission 1 - 5 x 30-min workouts complete

I completed 3 strength workouts and 2 cardio. I had an upset stomach and stopped taking the anti-inflammatories and painkillers for two days. Turns out my shoulder is still causing me a lot of pain. So I am back on the painkillers and anti-inflammatories. I am still restricted in terms of strength and movement although there has been some improvement.

 

Mission 2 - logging and tracking complete

I have logged my food at MFP daily, have taken measurements using the scales and measured myself with the tape.

 

Mission 3 - self care checklist

I have achieved 41 stars out of 42 this week. Sunday I didn't really get any exercise beyond household chores and I didn't go outside so I did not award myself a star.

 

Overall I am happy with the way this week has gone. I've set a new personal record for the distance I can run in 30 minutes and that is very motivating. I feel leaner and less wobbly. I also feel strangely proud of my bum. I started a new fortnightly sticker chart which I printed in colour this time LOL.

 

[sozzielou]

Week 6 Update

 

Mission 1 - 5 x 30-min workouts complete

I completed 3 strength workouts and 2 cardio.

 

Mission 2 - logging and tracking complete

I have logged my food at MFP 5 out of 7 days and measured myself on the scales.

 

Mission 3 - self care checklist

I have achieved 38 stars out of 42 this week.

 

Saturday and Sunday I didn't exercise beyone normal activity and Saturday I didn't have a proper bath / shower it was just a wash which meant I didn't clean my piercing properly twice either.

 

The week was very busy at work and was the last week of the challenge and the last week of work before my holidays. Things went a little "to pot" at the weekend since it was the end.

[sozzielou]

End of challenge report

 

sozzielou has leveled up!

 

MISSION ONE: 5 x 30-min workouts per week

25 workouts completed

Grade A achieved

STR+2, DEX+2, STA+2

Shoulder problem is improved but not totally healed. This challenge has given me an increased sense of achievement because I have been varying my activity. I have achieved personal records in squat weight and also the distance I can run on the elliptical in 30 minutes.

 

MISSION TWO: LOG AND TRACK

40 days logged, 6 scales measurements and 3 tape measure measurements complete

Grade A achieved

CON+2, WIS+1

Doing this has been something of a chore and not an activity I particularly enjoyed. I have succeeded in finding areas for improvement in my food intake but not sure at the moment how to improve. Measurements have not changed greatly however I do feel different in myself and people have commented on changes in my body.

 

 

 

 

MISSION THREE: SELF CARE

33 days with complete checklist

Grade A achieved

CON+3, CHA+3

Setting up a sticker chart and awarding myself shiny stars for completed activities has been surprisingly motivational and rewarding. Reviewing the chart every fortnight has been valuable because "essential" activities come and go depending on the week. Rewarding myself has been difficult as it was difficult to decide on rewards because there isn't something that really motivates me. I need to look more at this ... there must be something ...