I had a mixed fitness week ...
First I hurt my shoulder, so doing my upper body exercises is not advisable right now. I want to fully heal before stressing it again - risking injury is just not worth it. Also I saw my doctor and learned that I've got to tone down my cardio intensity further (my heart valves are not all that they could be). Since starting formal aerobics, I haven't gone above 70% max heart rate, now I've got to shoot for less than 60%.
The wonderful news is how much progress I've made towards improving my blood work profile ... both my HgA1C blood sugar and cholesterol results are passed 'okay' and now are 'great'! It's been getting better and better since starting Atkins, but it really started improving dramatically once I incorporated exercise into my life.
I also learned that I have a body fat percentage that reflects 'overweight', not 'obese' - so while I have a long way to go by BMI standards, I'm actually a lot closer to a healthy body composition than I thought. I may end up changing my goal weight to reflect that change - because I don't want to lose muscle just so I can see a certain number on the scale, you know?
THANK YOU Challengers! I truly feel like it's by participation in this group that I've made such excellent progress. Without the inspiration I get from reading your posts, motivation to not let the group down, the accountability that posting here gives me, the encouragement to get back up when I'm on my back ... all of it translates into small steps that have brought me closer to health.
So ... adjusting my goals to my present health needs:
40+ minutes low-level cardio everyday
---> 10 minutes longer, since intensity is lower and UB is out
Crunches - M W F
Wall Push Ups - T Th S
Extrinsic Motivation
* I want to be able to honestly tell my rheumatologist that I exercise daily.
* I want to amaze people who see me and assume I can't physically keep up.
Intrinsic Motivation
* I don't want it to be such a big deal when I do anything physical - I want to have strength and stamina to do any type of 'normal' activity I want (we're not talking climbing Mt. Everest, just many flights of stairs, for instance).
* My body feels so much better after I've moved my muscles and joints.
* I don't want my lack of fitness to be a factor in disabling me.
* I love that feeling of psychological satisfaction after I workout.