Should you Workout when You're "Sick"?

I've been on a regular 6-day-a-week workout schedule but this past week I faced a new challenge...I got a sinus infection and had to decide if I should keep working out or not. As cold and flu season is quick upon us, here are some pointers on when to workout and when to chill out.....

• Do you have a fever? Do you have a cold with some congestion or are you running a fever? If you have a fever, going to the gym is a huge NO! You don't want to raise your core body temperature over 101, so if you are already in this range due to symptoms, then just stay home.
• Are you short of breath or have bronchial tightness? Stay home if you are already having trouble breathing from your symptoms.
• Can you get out of the bed? If you answered "no" to this, stay out of the gym!
• Are your symptoms below the neck? If your symptoms are centered above the neck--sneezing, watery eyes, nasal congestion, or sore throat--it's ok to exercise. If your symptoms are below the neck--body aches, fatigue, chest congestion, or coughing--stay out of the gym until those symptoms resolve.

If you are going to continue to workout while sick, scale back on the types of exercising you are doing. For example, if you typically run, maybe just do a brisk walk until feeling better.

Exercising regularly can actually help build immunity. Try to stay healthy this cold/flu season by:

• continuing to exercise
• washing your hands frequently
• use alcohol-based hand sanitizers when in public places
• drinking plenty of water

If you do go to the gym while "sick", remember to wipe down any equipment you use or come into contact with, don't sneeze or cough without covering your nose and mouth, and wash your hands--lots! It can take up to two weeks for symptoms to be completely gone from your system. If you are put on antibiotics, it takes a full 24 hours for those to get into your system and start working.

So....what did I do this week?????? I started getting symptoms last Wednesday, which was just a sore throat. I worked out regularly on Wednesday night. On Thursday, my symptoms had progressed to sneezing, head congestion, a wet cough, and chills/body aches. I went to The Little Clinic Thursday night and was prescribed a Z-pak, which I started on Thursday. I stayed out of the gym on Thursday and Friday, due to a low-grade fever. I continued to take my antibiotic and push fluids. On Saturday morning, I was feeling some better so I went back to the gym. My antibiotics had been working for 48 hours by that point. At the gym on Saturday, I pushed lots of water while I did a "light" version of my normal workout. When I started getting winded, I stopped! I actually felt better after my workout and my breathing seemed to improve. I wiped all my equipment down thoroughly at the gym so others didn't have to get my "yuck". So make the right decisions for your situation, but remember not to let a few days away from the gym get you totally out of your routine!

Working Out to Meet My Goals

This week, I've been able to keep up with my workout goals. I have also tried to change up my workout a bit so it's not just going to the gym everyday. Here is what I've accomplished:

• Saturday, August 25th--went walking around the neighborhood for 35 minutes which ended up being right around 2 miles.
• Sunday, August 26th--walking around the neighborhood again for 29 minutes, approximately a mile and a quarter.
• Monday, August 27th--went walking around the neighborhood while Emilie ran, walked for 32 minutes, a little under 2 miles.
• Tuesday, August 28th--took the night off
• Wednesday, August 29th--walked around the neighborhood for 30 minutes while I waited on Emilie to get dropped off from her cross country meet.
• Thursday, August 30th--walked around the neighborhood for 25 minutes in a causal walk with Eddie.
• Friday, August 31st--took the night off, but it wasn't planned that way....just too many errands and didn't get home in time to workout
• Saturday, September 1st--went to a local park and walked the trails there. Walked 1 mile. It ended up getting really dark so we had to cut it short.
• Sunday, September 2nd--went to the gym, did 20 minutes on the elliptical and weight machine for upper body, also did some ab exercises.
• Monday, September 3rd--Labor Day--even though I was off work, I labored at the gym! I did 22 minutes on the elliptical. I did circuit training for upper body and an intense ab workout.

It's difficult to stay motivated everyday, but even if you can't have your "best" workout every time, make sure you at least get out and walk! You'll feel so much better about yourself. Until next post....

Foods High in Fiber

As I'm trying to transform my eating habits (minus "Chimichanga Tuesday"), I had to research foods higher in fiber. If you are pre-diabetic or have  Type II diabetes, you should have at least 30mg of fiber per day. This should be forms of fiber that are natural. Some foods that I like are:

• apple = 4.4. grams
• banana = 3.1 grams
• orange = 3.1 grams
• oatmeal = 4.0 grams
• popcorn, air-popped = 3.5 grams
• black beans, cooked = 15 grams
• almonds = 3.5 grams
• pecans =  2.7 grams
• peas, cooked = 8.8 grams
• baked potatoe with skin = 2.9 grams
• peanut butter = 4 grams

Of course, all of the above depends on how much you are eating, so check resources such as package, online, apps like Spark People, etc.

Happy Eating!

Workout-8/27/12

The workout tonight consisted of walking around the neighborhood. I managed to get in two miles in right around 33 minutes.

While I was walking, my daughter was running laps to practice for cross country.

We'll see what tomorrow brings!

~Amy

Transforming Amy

Welcome back to my blog! I have decided to revamp what I'm blogging about. I am 35 years old and I need to get myself in shape and healthy!

I have recently been diagnosed with pre-diabetes. I have also had a lot of issues with kidney stones in the past 9 months, which includes 7 surgeries. My husband has recently lost approximately 150 pounds, so I decided to jump on board!

My Exercise Regimen
Since February 2012, I have been exercising 5-7 times per week, minus the post-surgery times I couldn't exercise. My exercise regimen includes:

• 20-25 minutes of elliptical
• 10-15 minutes of free weights (mostly upper body)
• 5 sets of planks (holding for 40 seconds each time)
• multiple abdominal exercises
• 10 minutes of stationary bike

On my "down" nights, I will walk around the neighborhood 3 laps, which is a little less than 3 miles.

Next Steps...
I met with a new Internal Medicine doctor today and she has started me on a diabetic diet. This mainly includes incorporating more fiber in my diet. I will keep you posted on my changes!

My Utah Trip 2012

I had opportunity to go on a trip to Salt Lake City this Spring for a class for work. I made the most of my trip! The agenda held a trip to Park City, the Great Salt Lake, Olympic Park, and tons of mountains! This was the most enjoyable, relaxing trip I've been on to date. When the plane landed, it was snowing but the next morning, after the sun came out, the snow was gone and it was warm! The next night it started snowing again and I decided to sleep with my hotel sliding door open all night. The air was so refreshing and waking up to the sun coming up over the Utah mountains was breathtaking! I don't have room for all the pictures I took, but I wanted to share some of my favorites. The only down side to this trip....my family wasn't there with me.

 The Great Salt LakeView from my hotel room...first morning

 

Olympic Park

Home of 2002 Winter Games

Mountains on the way to Park City, UT

One of the views from Park City, loved this place!

View from restaurant...Main Street Pizza & Noodle

A Baksy painting on Main Street

Me with the Moose!

I cannot relay how much fun this trip was and how awesome this experience was! It won't be my last trip!

100 Songs in My Music Player

I thought this might be fun! I'm going to list 100 of my most played songs in my music player at the current time. These are not necessarily my most favorite but here you go (in random order):
Welcome Home, Coheed & Cambria
Nothing Else Matters, Metallica
November Rain, Guns N Roses
Last Resort, Papa Roach
Love in An Elevator, Aerosmith
P.Y.T., Michael Jackson
Remember the Time, Michael Jackson
The Reason, Hoobastank
Sabotage, Breastie Boys
Breakeven, The Script
Sittin' on the Dock of the Bay, Otis Redding
Summertime, Will Smith
Telephone, Beyonce & Lady Gaga
Thriller, Michael Jackson
Free Falling, Tom Petty
Undo It, Carrie Underwood
Gettin' Over You, David Guetta
Whiskey Hangover, Godsmack
Empire State of Mind, Jay-Z
Heartless, Kayne West
Disturbia, Rihanna
Lose Yourself, Eminem
Jar of Hearts, Christina Perri
Let it Go, Zac Brown Band
Raise Your Glass, Pink
Remedy, Seether
Cryin', Aerosmith
Rhythm of Love, Plain White T's
Ring of Fire, Johnny Cash
Rockstar, Nickelback
Rooster, Alice in Chains
Please Don't Stop the Music, Rihanna
Little White Church, Little Big Town
Live Your Life, TI & Rihanna
Wheel in the Sky, Journey
What the Hell, Avril Lavigne
Welcome to the Family, Avenged Sevenfold
The Way You Move, Outkast
Life in the Fast Lane, Eagles
Enter Sandman, Metallica
Forget You, Ceelo
F**kin Perfect, Pink
Get the Party Started, Pink
Get Ur Freak On, Missy Elliot
Give it Away Now, Red Hot Chili Peppers
Heartbreak Warfare, John Mayer
Heros, Shinedown
Hey Ya, Outkast
How You Remind Me, Nicklback
I Can Only Imagine, Mercy Me
Impossible, Shontelle
Jagged Little Pill, Alanis Morisette
Just a Dream, Nelly
Rhythm Nation, Janet Jackson
Don't Stop Believing, Journey
Kiss, Prince
Misery, Maroon 5
Don't Go Away Mad, Motley Crue
If I Die Young, The Band Perry
Old Time Rock n Roll, Bob Seager
Dust in the Wind, Kansas
I Stand Alone, Godsmack
Same Song, Digital Underground
More Human than Human, White Zombie
California Love, Dr. Dre & Tupac
Sweet Dreams, Beyonce
Broken Home, Papa Roach
DJ Got Us Fallin' in Love, Usher
Just the Way You Are, Bruno Mars
It Takes Two, Rob Base & DJ Easy Rock
Whatya Want From Me, Adam Lambert
Angel,  Aerosmith
Against the Wind, Bob Seager
Dude Looks Like a Lady, Aerosmith
Ain't no Rest for the Wicked, Cage the Elephant
Ain't Two Proud to Beg, The Temptations
I Don't Want to Miss a Thing, Aerosmith
Rag Doll, Aerosmith
Pink, Aerosmith
18 & Life, Skid Row
Airplanes, b.O.b.
Ironic, Alanis Morisette
I Stay Away, Alice in Chains
No One, Alicia Keys
All Summer Long, Kid Rock
Amie, Pure Prairie League
Turn Up the Radio, Autograph
When I See You Smile, Bad English
Bad Romance, Lady GaGa
Hard to Handle, Black Crows
Boom Boom Pow, Black Eyed Peas
Borderline, Madonna
Brass Monkey, Beastie Boys
California Gurls, Katie Perry
Celebrity Skin, Hole
Chicken Fried, Zac Brown Band
Cowboy, Kid Rock
Crazy in Love, Jay-Z & Beyonce
Girls Just Wanna Have Fun, Cyndi Lauper
Dancin', Shaggin' on the Boulevard, Alabama
Whew! Finally done...and typed all on my cellphone...LOL! Enjoy!