Health & Fitness • Page 150

I gotta eat fruit more, 250 grams of Strawberries is only 80 calories according to myfitnesspal, what a delicious snack

 

Fruit rules

 

Fruit is almost all I eat it's kind of a problem. I subsist off of fruit and yogurt and protein drinks and cheese so basically fruits and dairy lol

Also I got a new fitbit sent to me after my last one stopped working for no reason. It felt so weird to exercise without one. Even tho that's how people have exercised for a majority of life lol

 

I got a fitbit recently and while I don't trust the step count feature at all, it's nice getting a probably closer estimate of calories burned doing cardio versus relying on the gym machines that always spit back a wide range of numbers.

 

I love fruit as a side snack. There's an acai bowl place 10 minutes from my house so I go there a couple times a week, usually on cardio days.

 

Apples are my go-to; usually go through a pack of six once a week. Love blueberries as well.

 

I really need to eat more too. I only do apples and carrots w/ hummus.

 

Up until 2019, I barely ate any fruit ever.

Now, and for the past 5 years, I eat grapes, no suger-added apple sauce, peaches, blackberries, strawberries and bananas on a daily basis. It's essentially my lunch every day.

It's made a huge difference, dietary and health-wise for me.

 

I’m down about 30 pounds from the beginning of the year, which i think i got from walking a lot (anveraging 10,500 steps a day, up anbout 5,000 from last year), eating less, and eating better. But i feel it plateauing a little bit, so i probably need to incorporate more serious exercising

 

I decided to try and walk and/or run a total of 5 miles a day. Not in a row just throughout the day (but I'd like to work up to walking and jogging that much in a row consistently some day). Kind of an arbitrary number but felt like it was something attainable while also still challenging me because I rarely ever hit that mark. Started yesterday and I did a lot of driving so I had to walk/jog like 4 miles in the evening to make up for that

It's so far motivating me to walk more throughout the day so I don't have to squeeze it all in at once like that again. It's hard because my job often involves a lot of sitting and driving so if I put no intentionality behind walking more I am super sedentary and will maybe get like 1,000 steps. I've gained back some of the weight I lost but as soon as my pants started feeling uncomfortably tight I buckled down a bit. I don't have a scale so I wasn't sure how much I gained back, but my pants fit better already

I had to try not to lose my mind yesterday because I visited family and they have a scale so I saw how much weight I've gained back. It is really defeating. I don't feel like I eat THAT much but maybe I do. I feel like it's calorie creep where I'll do well and adjust but slowly start giving myself a lil more here and there and rationalize it until it eventually adds up. I just want to fit in my clothes so I don't have to keep buying more sizes. It's so expensive! And I don't have enough space to keep housing multiple sizes of everything to account for weight fluctuation. So I'm trying not to focus on that scale number and instead give myself the win that I realized my pants were starting to not fit again and responded quickly and it's better already

 

I hate squats. Or rather, my legs hate them for 2-3 days after I do them

 

I’m due to climb Mt. Whitney at the end of August and really need to get my ass in gear with training for it. I want to start running again and do some long hikes with lots of elevation gain. Hoping this’ll motivate me to get in better shape as I’ve put on about 15 lbs recently!

 

I'm enjoying my goal of walking a total of 5 miles throughout the day. I used to never hit the goal even after exercising. Now that I've been intentionally trying to reach it, I've reached it almost every day except rest days. And now longer walks or jogs feel more normalized. My standard when I worked out used to be jogging or walking 2 miles but now I tend to do about 4 at least, depending on how stationary I've been in the day. Only problem is that I sometimes feel I have less time in the day because it takes me longer than a quick 30 min workout cause I move slow

 

I want to start a 5 mile per day minimum, any combo of walk / jog / run. Right now I’m trying to get at least 60 minutes of exercise a day but it might be a cycle or HIIT class, swimming, or just treadmill.

 

I have terrible plantar fasciitis and don't know how to get rid of it. Fortunately I have a Peloton bike and that doesn't bother me, but I just played kick ball yesterday and hurt to get out of bed this morning. Would love to get back into running, but just ain't gonna happen with this foot pain.

 

Stretch that foot!!!

 

I do this exercise where you pull your toes back with one hand and the other hand pulls the heel back, and that works a little, but not sure what else do to. I missed out on this 30+ soccer league I wanted to do as well cause it just wasn't worth it.

 

Being honest though, have you seen a doctor? I had a mild case of it and was able to heal it on my own with stretching. My FIL had it worse and needed some directed support from a doctor but also healed it eventually

 

Nah, my mom has it too (she walks a lot with friends in the mornings), and they kind of told her the same thing. To just rest/stretch.

What do they even do? Xrays or anything? I figured if it's just a muscle thing, not much they'll tell me other than what you read on the internet.

 

There’s some kind of stretchy band you can get to help but I agree YouTube can probably show you everything you need

 

Absolutely go see a podiatrist.

Seeing a podiatrist (several, several times) is the best thing I have ever done in my 30s.

 

Gotta be kind to your feet and knees. I feel like once you screw those up too much it's downhill because it's just managing the pain. I don't have plantar fasciitis but when my feet are sore I do foot/ankle mobility stretches. Peloton has some on the app! I also have a tens device thing and sometimes I'll use it on my foot but I have to be careful because sometimes it makes my foot cramp. There's a fine line between nice massage pain and painful foot cramp I feel lol

 

Did you have similar issues? What was the solution?

 

I saw this thread and it reminded me of a few months ago I did my first half marathon which I trained for 3 months prior to it which is also crazy because long before that during the pandemic I gained a lot of weight binge eating which I was around 21 stone then I looked myself in the mirror and I was like nahh I need to get my shit together and I started to cut down on the take outs and started to eat right and started jogging but I took things slowly and start building and jogging further and longer and after like a year and a bit I shed the weight down to 13 stone 9 pounds and the kept it around that to 14 and half stone ever since!!

But anyways I signed up for my first half marathon earlier of the year and trained for 3 months straight and and on the day it was raining and muddy and it was running up hills upon hills but I completed it in a good time I reckon!

 

Plantar fasciitis is a chronic issue and is also not just a foot issue. You need to stretch everything from your toes up to your back as it's all connected. I had it about 10-12 years ago and have been able to keep it at bay primarily with stretching.

Daily stretches include heel cord stretches, standing calf stretch, hamstring stretches (standing and lying down), quad stretches, toe touches (seated, regular standing, and cross-leg standing), child's pose, (half)pigeon pose. I also use a silicone toe separator to stretch my toes from time to time, and it feels amazing (until it doesn't).

Scraping can help as well (arch and calf), and massaging the area if it doesn't hurt too much and/or make your foot cramp. One of the main ways to massage it is to just roll your foot back and forth and around on a tennis ball.

One of the big issues with plantar fasciitis too is that it can cause bone spurs, especially on the heel, which can be debilitating. So if you're having sharp pains in your heel, definitely go see a doctor.

Finally, make sure you're wearing properly fitting shoes and shoes that are proper for you and your activity. And, one of the things I found was most important, was to make sure they're not tied too tight! You want them to be secure, but not snug, and allow your foot the room to move, bend, flex, and expand as it needs. With every pair of new running shoes I buy I also get a pair of stretchy elastic laces and use those once I've broken the shoes in.