Now that I’ve started getting back into a routine I’ve noticed a change in mood, a lift in my energy and I’m feeling so good about myself. As I’m still in quite a bit of pain, I’ve transitioned my fitness goals to rehabilitation and recovery whilst trying to increase my cardio and maintain muscle mass. As I’m a mesomorph I find that I gain lean muscle quite easily and struggle to lose body fat, so I decided to share with you my new training regime and my strawberry smoothie recipe for anyone else who may be in the same situation 😊
Every weekday before work I get in my strength training at the gym with 15 minutes of cardio on the bike, I’m using the bike because it is a more stabilised platform as my back is not yet ready for me to get onto the rowing machine. I also use the bike with the wider seat as I’ve noticed when I’ve tried to get on the narrower seats which I would usually use, I’m in too much pain as my hips and back are moving too much and I need more stabilisation.
I’ve used the isolated muscle groups training programme; Mondays – Chest and Triceps, Tuesdays – Legs, Wednesdays- Core, Thursdays – Upper Back and Biceps, Fridays – Booty. Saturday & Sunday Active Recovery. However, I have been using the weekends to swim and do some sauna sessions and, or hot pools/ spa time. The heat is meant to help my back recover, while I always feel so good after a sauna session as it opens up your pores and is pretty much a skin detox. When I feel a bit under the weather or am getting asthma symptoms I feel a sauna session always makes everything better.
In the after-noon’s I like to go to the pools and do some swimming, I’m working towards being able to do back stroke, but at the moment I can’t extend through my back to do the stroke properly, when I try I look a bit like a beached whale haha 😊 So, I aim to do this each and every week day, however, when I’m in too much pain (this Monday-Wednesday) I didn’t go. Sometimes it’s best to listen to your body, to be honest, I’m quite bad at this. I’ve had several occasions where I’ve over-trained, or over-worked myself to the point of injury, sometimes I just don’t know when to stop, to have a break or step back and slow down on what I’m doing. This happens most often when I’ve started a project that I quite enjoy, I find it very difficult to stop. In most cases I forget to eat haha.
I hope this helps, or even just sheds a little light that may make things easier for someone else who is going through the same thing. ❤ Here’s my,
Strawberry Protein Smoothie.
½ C Oats
1 Handful of Frozen Strawberries (You can get these really cheap for 1kg at a supermarket)
1 Medium Banana
1 scoop of Vanilla Protein
1 Handful of Ice
½ C Milk
3 Tbsp. Yoghurt *If you like your smoothies thick.
1 tsp Honey
Blend all the ingredients well and serve ❤