Another Short Update

The time just flies, huh? So another update is due.

1. Menopause. Sucks worse than ever. Back to getting a monthly migraine and bloating for which there are no descriptive words. It would seem impossible for any one human body to retain so much water without exploding. Recently I started getting hot flashes of intense intensity (yep. that's how they feel. don't question me.) Drenching, must-mop-my-face-like-a-day-laborer-because-otherwise-I-would-be-blinded hot flashes. Followed by what I can only call cold flashes where I am suddenly freezing and need a blanket. It's like I have no internal temperature regulator.

2. Sleep. Needs its own line now. It's been months since I had a full night's sleep. It's so bad that even hot flashes take a back seat. No problem falling asleep, but staying asleep? Impossible. Some nights I just wake for a few minutes every hour or so, but other nights I may be awake for hours. I have tried almost every single trick in the book:

a. I go to bed and get up about the same time every day.
b. I ease into sleep time with a calming routine.
c. I drink only one caffeine drink a day, in the morning.
d. I exercise 5-6 days per week.
e. No work in the evenings.
f. No tv in bed.
g. If I'm awake for more than an hour, I get up and read in another room.
h. Sleeping room is dark and well ventilated.
i. I use a C-PAP machine for sleep apnea, without fail.
j. OTC herbal sleep remedy made no difference.
k. Remifemin made no difference.
l. Custom Chinese herbs do not seem to make a difference, even tweaking the formula.

The only thing I haven't done is give up my single glass of wine or beer with dinner. *sigh* If that does the trick I will want to jump off a building. I'm stubbornly resisting it.

3. Fitness. Foot injuries have not really healed, but I'm running when I can and walking otherwise. Most days. When I'm not incredibly lazy.

Follow up to plan:

1. Went to the doctor for a full check up (good health, keep exercising, lose some damn weight.) I asked about my crap immune system and was told that I was fine and to wash my hands more. Damn if that didn't make a huge difference. I now consciously try to remember not to touch my nose or mouth after touching lots of public things (like being on the subway) until I can wash my hands.

2. If I'm not running, I try to at least walk for a couple of miles every day. It still seems to aggravate the foot injury so I'm trying to find the right mix.

3. Ran in another 5K with my Skull n Bones team in July. I didn't want to, didn't feel trained for it, but I did it. And because I am stubborn, I ran every step. I was the dead last finisher. (And the world didn't end, and I didn't die of embarrassment, contrary to my expectations.)

4. Eating Plan. So NOT up to speed on this. I have no idea what my blockage on this topic is.

So NEW plan:

1. Owlette must SERIOUSLY lose weight. Perhaps a full time food-nanny?

2. Keep up exercise program. The latest is that for the relay marathon next year, the team has decided that we will all shift one position. That means I start with a 10k (6 miles) run. Last year my cousin did it with a sprained ankle (obtained in mile one.) So there isn't a lot of room for excuses.

3. Exhaust (ha ha) all avenues re: sleep - so important! - before resorting to prescribed western pharmaceuticals.

Does anyone have any tricks to share for sleep issues? I'm all ears.

Love,
Owlette

A Short Update

How has so much time gone by? So brief updates are in order:

1. Menopause. It still sucks, but is slightly more manageable post D&C. I had a period, and while it lasted longer than usual there were no cramps to speak of. Still getting the occasional vicious headache, usually around the time I would get my period. I started taking some herbal supplements and using some over-the-counter estrogen/progesterone cream but stopped both. More on that in a dedicated post.

2. Fitness. Good and bad. Ran in that relay marathon, had a blast and finished with my best time ever. See what fear can do? I got to be the one to cross the finish line and everyone was applauding and my team and family were all there and it was AMAZING. But... I ended up with shin splints and plantar fasciitis so have been sidelined. And bizarrely, I miss running. I've had a crap immune system for the past couple of months, so between the injuries and being sick I have not been able to keep up with running or bicycling.

The plan:

1. Full general checkup to see why my immune system is so weak.

2. Back to running/cycling in such a way as to not aggravate injuries.

3. Run in a 5K in July with my relay team.

4. Figure out how to STAY on an eating program that will result in healthy, consistent weight loss. (It might be easier to run a MARATHON than do this.) I don't aspire to look like I did at 25, but I *would* like to be at a healthier weight. I mean, I know HOW to do it, but the actual DOING is hard.

What do YOU do to stay on track?

Love,
Owlette

Fat or Fit? Exercise. Ugh.

So with this relay marathon coming up, I have been thinking a lot about exercise.

Plus size fitness programs are unique, in that anyone can work out, regardless of their current size. A women’s exercise program that is beyond your current level of physical capability will be frustrating, hard to stick with and could cause you to injure yourself. It’s really important to walk the fine line between pushing yourself to improvement and going overboard to injury and quitting.

Any women’s exercise program should include aerobic, anaerobic, relaxation and stretching. Each type of exercise works together to provide benefits, and to increase fitness and enjoyment of physical movement.

Aerobic exercises get your heart pumping. The goal is to move rhythmically, gradually increasing the pace until you breathe hard, but not to the point of breathlessness.
Anaerobic is muscle building activity. Depending on your current condition, even these toning exercises may make you breathe a little harder and that’s okay. You can alternate aerobic with anaerobic activity or choose a session that includes both.

Relaxation techniques come in different varieties. If you often feel nervous, anxious or worried, you may want to consider a women’s exercise program that includes yoga. Yoga is anaerobic activity that allows you to stretch your muscles and tendons. It will increase your flexibility and improve your posture. Because it is a low-impact activity, it does not put excess stress on your joints.

Stretching warms up your muscles, joints and tendons prior to exercise, and cools them down afterwards. It makes it easier to complete your exercise goals, helps prevent injury, and just feels good.

For plus size fitness, the goal is to improve your physical health, strength and endurance. Over the short-run, you will see your energy levels and your mood improve. You can expect to sleep better and generally feel that the quality of your life has improved. Over the long-run, other benefits will become noticeable – things like an improved immune system, greater physical endurance, and a more fit body.

Low-impact exercise is important for plus size fitness. Low-impact aerobics include walking, biking and swimming. High-impact activities include jumping, running, and jogging. While these activities are harder on your joints, they tend to improve your cardiovascular fitness buy getting your heart rate up. A mix of low impact and high impact exercise, like alternating biking with jogging, offers a good plan.

Using the buddy system can help you be successful. If you and a friend decide to begin a women’s exercise program together, you are more likely to attend on a regular basis. You can support each other. Usually, at least one of you will “feel” like working out and can talk the other into doing it.

Remember to set small personal goals. Goal-setting helps keep you focused on “why” you are doing this in the first place. You may have learned that your blood pressure is too high or your blood glucose levels are getting close to the level of type II diabetes. You may just want to “feel” better, but try to think of something that you want to be able to do next month. For example, climb a flight of stairs without getting out of breath or bicycle for three miles without resting.

Plus size fitness is possible, and imperative. It doesn’t matter what you weigh, how old you are, or what size you wear. With just a little effort, you can be successful.