After receiving the results from the blood tests my doctor ordered, there were three critical deficiencies that I had no idea I had incurred. All I know is that it became increasingly easy for me to gain weight. I realized that no matter how hard I was exercising, my body was fatigued, I was sleepy all the time. My bones started popping whenever I got up, walked, or exercised. My eyes became increasingly sensitive to light. Driving at night became scary, and during the day I would find myself squinting to adjust to the light around me. I'm like... WTF!?!?! I'm breaking down... I'm dying!!!
When I told my doctor these symptoms she brushed it off and said it was nothing. As a matter of fact she told me that she just read a report that stated popping joints were due to extra air between the joints. (I'm gonna fire her as soon as I find a tip top replacement). The next day the nurse's assistant called me with the report, she warned me of the Vitamin D, Vitamin B12, and Iron deficiency that was upon me. She stressed that my Vitamin D levels were a 6, when the normal should be 40. My levels were so low they had to prescribe me Vitamin D. Then she suggested an over-the-counter supplement to get my iron and Vitamin B12 levels up.
As soon as I got out of there I started researching the signs and symptoms of each of these deficiencies. So amazing how I found a research study that linked Vitamin D deficiencies with light sensitivity by taking it to google.
So how did I get here? How long had I been here? I don't know. I've had blood tests, but this is the first time anything was said. So now I have questions for my doctor. And I'm taking copies of the report so she can educate herself. I expect the persons who care for me to really care for me. But until then, the only person who can make sure I get the best care and the best education is myself. Soooo... let's work on this plan to get my levels up!
So I just had a meeting with the primary care physician. I haven't been to see a primary doctor in a few years. I just hate to find out bad news. But I thought this doctor, just like the GYN would be harsh. It's so funny I told her about my battle with my weight. So the nurse weighed me before I saw her. The scale said I gained 2 pounds. I'm like what the hell is wrong with your scale? She was like it was calibrated last week. I'm like this is beyond me. 4 years ago I lost 29 pounds. It was like the weight fell off. But now this weight is stubborn on my 5'2 frame. I've been literally trying to work my ass off in the gym lately. But I'm not losing like I should.
So back to my doctor. She came in and was like, you may be eating more than you think. I wanted to roll my eyes at her and suck my teeth. But I realize I don't know everything and that's why God gave us doctors who are not aware of our thoughts and can give good guidance. So at this point, my wheels have come to a halt. I'm all ears.
She recommended I started counting calories. She suggested a calorie intake of 1200-1400 calories. I'm like are you effin kidding me. You're trying to kill me!! But as I left the office for the day I started to think about how my body had been feeling depleted of energy lately since I amped up my workouts.
So today I used my off day to go check out this new Whey Protein supplement at GNC. Once I got home I dug into research about complete essential amino acids and why whey protein was an excellent source. They help build muscles and help repairing the muscles you rip up while training. And this research led me to an article that suggested daily protein intake of .36 grams of protein per pound. So my recommended grams was about 85. I'm like Whoah!!! All these salads were not doing anything for the type of training my body endures. So for the first time in my life I'm making adjustments to my diet based on thorough research.
So this is a new and different journey for me. A new awareness of myself and what energizes me. Let's go!!!
Ok ya'll... now if you all have not experienced training in the cardio training zone, then you are not exercising right. This is the zone where it feels incredible to exercise... I mean incredible. And it has everything to do with your heart rate. This zone will make you feel great immediately after you are done. And without me being all scientific and academic, I will attempt explain to you how to find your zone.
First, before you know your training zone, you will first need to know your maximum heart rate. This number is the RED ZONE when it comes to exercising. Stay away from this number. So whatever your age is, subtract that from 220 (some magic number). So for example if you are 30, your maximum heart rate is 190. So when you are exercising... STAY AWAY FROM THIS NUMBER. If you are 40, your maximum heart rate is 180... so while exercising... STAY AWAY FROM THIS ZONE!!!
Now that you know the danger zone, the point of ridiculous exertion, lets find the guut guut zone. It's actually lower than the maximum heart rate. It is just a portion of your maximum heart rate, 75-85 % of the maximum heart rate. So if you are 40, this magical zone is between 135-153. This is the number of times your heart needs to beat per minute to get maximum training results that will most likely keep you from workout fatigue.
If you are apart of Big Boned Fitness' community, it is important to know your zone numbers. These numbers will keep you motivated to stay on that path for becoming a fitter you.
Wishing you all the best! Muah!
The exercise industry is infatuated with the heart rate. And before I really started to connect the dots on how monitoring my heart rate during exercise, I underestimated just how important it was to training. I would hear fitness instructors saying to take your pulse for 10 seconds and multiply by so and so. Then I would see the heart rate monitors on the exercise equipment. I would play the game and see how fast my heart was beating but it still did not click in my head just how this could help me lose my weight.
It wasn't until my good friend and spin instructor and I got into a discussion of heart rate monitors and using them in class. Here I was with a fitness certification and I could not tell you the first thing about the importance of your heart rate during exercise. I'm not sure what made me get my first Polar heart rate monitor, but after I did, it really changed my workout.
Now let me break it down to you. There is a maximum heart rate. This is a number you want to stay very far from while exercising. Staying at this level can tear up something and demotivate you from continuing and exercise program. Then there is the scientific "cardio training level" heart rate (range varies between 75-90% of maximum heart rate). And this depends on your age. It is always lower than the maximum heart rate. And if you make sure you stay in this level, you will see that your body won't go into convulsions in the middle of cardio performance. And when you go home and rest, rest will be good.
This monitor allowed me to know when I was burning myself out. And I think this is a huge factor for overweight and obese folks. We haven't exercised in so long so that when we finally step up into the box, our body's are not conditioned for performance, and the rate skyrockets to maximum levels quickly. And we are unaware because we don't monitor it through these handy devices. I recommend Polar's heart rate monitors as a very accurate way to ensure you stay in the cardio training zone so you can improve your levels and stay on the right path to getting in shape.
I am an affiliate of Polar's products, but only because I use them and see their value for myself. Check out their site for a monitor that will fit your lifestyle.
It is scientific fact that it takes 21 days to create a habit. So this is why I love to do these self inflicted 21 Day Challenges. My secret to this is to modify eating and exercises gradually to avoid that dreaded fall off when you've gone to the gym 5 days straight and the result is 2 pounds gained. The idea is that you don't think about the weight loss, but you focus on creating new habits that will contribute to weight loss.
My second 21 Day Challenge consisted of me getting back into the swing of my strength interval training and flexibility exercises. I also started taking a weight release supplement. The weird thing is I weighed myself in the middle of this challenge and saw I had gained 2 pounds. I was so depressed. I cursed at the scale. And I walked away. But I stayed with it. At the end, I lost those 2 pounds and took me back to the results I had from the detox.
During this time I noticed my joints popped a lot. I stopped taking the supplement. I figured I'd eliminate the last thing I had added to my regimen. It seemed to work, but I also was sleep deprived. So I'm not really sure exactly what happened. But by the end, me and my beautiful buns of steel were feeling like the body was more prepared for training. So let the training begin!!