I saw my orthopedist on Monday. Although he was encouraged by the range of motion in my ankle, he was also discouraged by my reports of continued pain even with moderate use. We discussed my treatment history and my future treatment options including joint fusion which is not something I want to do. I’ve go WAY too many cute pairs of heels to be going that route! I told him my plan to lose weight and remove some of the stress from my ankle. He agreed that this was likely my best option to recover the most use and range of motion from that joint, although he expressed some reservations about it ever regaining pre-injury abilities.
My plan has been vetted by my doctor. Woohoo! It’s a good thing since I’d already started on it!
Like any good plan, mine has several steps to get me to my goal, my Why which I shared with you back on the 4th.. I need a Why. Just Because wasn’t much of a motivator for me in Mrs. Rich’s kindergarten class and it still isn’t; so, identifying that Why was the first step of my plan. The second step is figuring out the How. I shared some thoughts with you on that on the 5th. Implementing the How requires a few phases:
- Motivate – I watched several food documentaries again: Forks Over Knives, Food, Inc., Fed Up, Food Matters, Hungry for Change, PlantPure Nation and The Engine 2 Kitchen Rescue. (I even made my sister/roommate watch a couple of these with me!) Most of these documentaries advocate a whole-foods, plant based diet, essentially a vegan diet without the political connotations. While they are not trying to sell you a product, they are definitely promoting (or selling) a vegan diet ideology. This ideology appeals to me. It may not appeal to you and I don’t think it’s necessary to go this route to get healthier. Most nutritional films differ on how they think you can have better health; however, they all agree on one thing: avoid processed foods.
- Cook – To avoid those processed foods, I dusted off the cookbooks, put some beans on to soak and prepared nutritious meals based on a whole-foods, plant-based diet for immediate consumption with plenty to put in the freezer for later. (I had already gone this far by the time I saw my doctor since I knew I wasn’t going to hurt anything with these phases. Where I really needed his advice was on Phase 3.)
- Cardio – I needed to work up a sweat; but, I was unsure what cardio exercises were safe for me to do. He said that I could swim, use the elliptical machine or ride a bike. He advised against doing anything that would jar or put impact on my ankle. I saw him Monday morning and started back to the gym Monday night where I decided to go with the bike because: 1. my gym doesn’t have a pool (and I don’t think I can get my posterior in my swimsuit), and 2. I am so out of shape that I’d probably last about 30 seconds on an elliptical. So, the bike it was. I went with the cardio program for 30 minutes on Monday and Tuesday. Last night I upped the time to 45 minutes.
- Weight training – I will add this into my program next week. I didn’t want to put cardio and weights in at the same time because my beginning fitness level was so low. I knew that if I did both at once I’d be too sore to move and that I’d find reasons not to go back.
I still have not weighed although there is a scale in my bathroom and one at the gym that I could certainly use. I’m sorely tempted to step on them, sure; but, I’m afraid of undoing my Phase 1 motivation. I know myself. If I step on that scale and see what I believe I will see, I am going to have a really hard time not heading straight for Ben and Jerry. I have gained a lot of weight. I know that and, right now, that’s as specific as I have to be. I’m not sticking my head in the sand; but, there is nothing to be gained from my knowing that specific number right now. My job today is to keep looking forward and to keep moving towards better health and a stronger body. To do that, I will keep moving through my planned phases.
Then, someday this year, I’ll be able to look back on this period of being overweight and injured and know that it was just a phase.