obax Posted October 28, 2015 Report Share Posted October 28, 2015 If Bob says we can fix it, then it must be true! Near the end of the last challenge, I had an apparently spectacular collision in hockey (I was in the air, so I couldn't really tell), and as a result I now have a separated shoulder (thankfully it wasn't my head or neck). The main focus of this challenge will be rehabbing that injury. My overall goal from the rehab is for it to be as if the injury never happened, or as close as is possible. My physio seems to think that's a real possibility, but that it'll take somewhere around 10 weeks to get to that point. Which means this challenge won't see me succeeding at that particular goal, but it'll get me a good way towards it. Goal #1 - Do All the Physio! For now I'm just doing passive range of motion exercises 3-4x/day, and I have so far succeeded with this. When I start on the strengthening exercises, this goal will be for me to do what I'm told, and to do it the number of times per day that I've been told to do it. That is all, but the exact nature of what I will be doing and how long it will take will change as my recovery progresses. Grade A - do it all, as much as I'm supposed toGrade B - miss one session on one day (in a given week)Grade C - miss one session on two days (in a given week)Grade F - miss more than one session on one day, or miss one session on more than two days (in a given week) Goal #2 - Bedtime/Get Up Time I'm not good at going to bed when I should, nor am I good at getting out of bed when my alarm goes off. So this goal is to do just that: in bed and electronics off by midnight on weekdays, and 1am on weekends (I'm allowed to read a magazine or a short story after this time, to help me drift off); and laze no more than 5 minutes after my alarm goes off (I'm allowing the 5 minutes until I'm able to sleep on my side. Sleeping on my back because of my shoulder has led to some back pain in the mornings, and lying on my side for a bit seems to relieve that. But once I'm able to sleep on my side again, no lazing!) Grade A - miss no bedtimes and no get up timesGrade B - miss one bedtime and one get up time in a weekGrade C - miss two bedtimes and two get up times in a weekGrade F - miss more than two bedtimes and two get up times in a week Goal #3 - Stretch All the Things! This is only for stretching not included in the physio. I've got a lot of tightness in many places, and since my injury I've let that fall by the wayside (at first, I was legit in too much pain to do anything but lay on the couch, but it's not that bad any more, so now I'm just being lazy). I'm not a fan of stretching, but it really does make me feel better. There are a lot of upper body things that will be difficult with the shoulder, but I'll do what I can. There's no reason for me not to do all the usual lower body stuff.Grade A - stretch every day of the weekGrade B - miss one dayGrade C - miss two daysGrade F - miss more than two days Goal #4 - Eat Well + Track This is especially important with me being less active than normal. It's also important considering that I've been going for easy food rather than healthy food ever since the injury (doing stuff in front of me, such as chopping things on a counter, is still fairly painful, especially if it takes some time). To help me keep honest, I'd like to get back to tracking what I eat using My Fitness Pal. I've had some success with that in the past, though it doesn't come naturally to me and I don't enjoy doing it. I'm shooting for around 1600kcal/day, though I think until I'm a bit more active, less would be better. I have my goals set in MFP to generally go along with the ideas behind IIFYM, and will do my best to stick to it. Just in general, I also want to cut down on the amount of breakfast take out I eat. I don't eat too terribly when I do, but my bank account could use the break, and I'm certain I can eat better if I make my own. To this end, I'm going to try to do the overnight oats thing, which I've done before and it was ok. I also want to batch cook (especially in the crock pot) on Sundays for my lunches through the week. This might take some financial finagling, but I want at least give it a go on a regular basis. Grade A - track all days of the weekGrade B - miss one day of trackingGrade C - miss two days of trackingGrade F - miss more than 2 days of tracking Note: I'm ok with not tracking all my dinners. I often do not make my own dinners, I will try to track when I can, but my parents don't often follow a recipe, they just throw stuff in a pan and voila! dinner! So as long as I'm trying to track my dinner, I'm ok with it not being exact. Goal #5 - Saving for Things 'n Stuff I got away from putting money into my savings account and savings jar a while back, mainly because I was broke as all get out and had nothing left over for either. I seem to have gotten a handle on this whole 'money' thing a bit, and am feeling a bit more secure financially (for the record, I'm not always broke, but for some reason September, and to a lesser extent October, are always really tight in the finance department. I used to think it was because I was going back to school, so working less, buying books, etc., but even after I graduated, the pattern continued, so I dunno...) I have a savings account, into which I would like to put $50/paycheque. The intention of this account is to have a sum of money available when I need a big purchase (like a car) at some point in the future. I also have a savings jar, into which I'd like to put $20/paycheque. The intention of this is for smaller items I wish for but can't otherwise afford. In this case, a fuzzy sweater hoddie thing which I don't really need but I want, and after that, a PS4. Of the two, the $20 one will be the one that gets skipped if things get a bit tight, but I will do my best to not let this slide. Grade A - save both amounts 4 times in the challenge (the next paycheque occurs the Friday before the challenge starts, but I'm counting it anyway)Grade B - miss one of the amounts one timeGrade C - miss one of the amounts two times, or both amounts one timeGrade F - miss one of the amounts more than two times, or both amounts more than one time Note: this is a challenge-long goal, so I probably won't grade it as I go like with the others, but I will note when things have been saved, and give myself a grade at the end. Non-Goal Goal I haven't been running since I did my shoulder, because jostling+arm swinging=ouch. I need to get back to this as soon as is possible, but I also don't want to overdo it on the shoulder. I want to give it a try the weekend before the official challenge start (if everything is feeling ok) and see how it goes. If it seems ok, I'll put running 3x/week in there, with the priority being just under the physio (ie. if I'm forced to choose between physio and running, I will choose physio, but that's the only thing to trump the running). This isn't an official goal because I have no idea how the first run will go (part of me thinks I'm being a rather overambitious), and if it'll be something I'm able to keep up just yet. Until I'm able to run regularly, I want to get out for a walk every day after work (and whenever on weekends). I'll take my dog with me, since I feel less weird walking around with a dog than I do walking around by myself (when I don't have a destination), and it'll probably be mostly at or after dusk, and having a dog in the dark is never a bad idea. 1 Quote Dare mighty things Current Challenge Link to comment
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.