So, it looks like we're going to hold steady with 1890 cals again this week. My moving average has me about 112.2, which is wonderful. The reverse diet approach often works this way. If I fall below 112 next weekend, I'll increase by another 2%, but there will be weeks where there are no increases and the point is to hold steady and let the metabolism adapt. I don't think I gained almost a full pound this week in fat, LOL.
I can indeed take down a lot of food, but I'm not that talented. That feat is a bit beyond my food consumption capacity.
This is likely water retention from the 100 kettlebell swings I did on Friday. It was part of a metcon. 21 reps were with a 30 lb kettlebell, and the rest were done with a 26 pounder.
One can easily imagine that will cause some inflammation and soreness...almost, well -
EVERYWHERE!!!
All measurements are pretty much same, except the waist. It looks like it's hedging towards 25 inches instead of 25.5. I confess, from a physique point of view, this makes me happy. I'm starting get a pear shaped body again. I do greatly appreciate the athletic rectangle build, but when your chest has pretty much gone pre-pubescent during the body recomposition journey, a pear shaped form kind of helps to balance things out a little. LOL
Yesterday was also my "suite clean" day. My room in this house is about the size of small efficiency or studio apt. For whatever reason, I always tend to have a lot of soreness and inflammation after I do a full clean. I often suspect it's just from moving around in positions I'm not used to. I do vacuum the suite twice, because of dust. But, there's also lots of scrubbing and bending down in awkward positions to clean those hard to reach places especially in the bathroom. And, so I always feel sore afterward.
On the topic of muscle soreness. It is time to review this household's most prized position featured in the pic below. I first set eyes on this device when following Crossfit Champion, Rich Froning's Mayhem Monday Madness sessions in his big red barn. The version I see most of the athletes use is called a "Thera gun" if I'm correct.
And, if you look it up on amazon - one realizes quickly that the expense for such a device will eat up at least half of your paycheck.
Still, I watched them use a massage gun so many times and have done enough research to know how fascia release and easing tension around tendons and nerves post or pre-workout can up a persons game in the gym as well as significantly aid in post workout recovery.
Fortunately, there are tons of models out there like the "Thera-gun" at a significantly cheaper price. The model you see below is the one I chose to invest in.
But, people - I WAS NOT AT ALL PREPARED FOR THE BLISS THIS WAS GOING TO BRING TO MY LIFE!!!
Put it this way, if my house were on fire - it will be my cat, my purse and phone, and definitely this device I take with me!
My mother and I went in on it together. This model is called the "Sonic Plus". And, yes it can be purchased on amazon. It is about $110, but it does come with a 10$ coupon. It has several attachments, it's own carrying case, and 5 different speed settings. Although, for the life of me, Mom and I cannot fathom who will need the other 4 speeds.
Trust me, the first speed does the job.
We received it last Monday and have been using it every night since. I cannot believe the difference it has made. My sleep has been significantly less disturbed with muscle cramps, nerve pain, and spasms. And, it takes a lot less time for this body to recover. There's still soreness for sure, but it's so much less acute because it really helps to bring more blood and circulation into the muscle itself and allow for the lactic acid to release. It also really helps to target those tendon and nerve issues we all deal with post workout that often increase the pain in already tight muscles.
The muscles have a chance to heal without having to contend with pinched nerves or tendonitis. It has done wonders for my sciatica, which I deal with on both sides.
I use it post workout, but it can definitely be used before and after. And, just to note - I do have pre and post warm ups and cool downs incorporated into workouts. There's no way I can get away with not warming up or cooling down at my age.
I cannot emphasize enough, if there is any interest in incorporating warm up or recovery approaches into a fitness regimen - I fully heartedly give this a THUMBS UP and recommend one not hesitate to consider putting it on a Christmas list or perhaps a birthday request! It's worth it, if anything for the wonderful bliss one feels after using it, LOL!
Anyhow, there's not too much left to report. With regards to calorie increases, we'll see where we are next weekend. I realize since most of this gain is due to water retention due to inflammation, it might seem weird not to increase again. But, that's just the point - I need to see where I'm actually at when there isn't so much inflammation in the picture. It's just part of keeping the data consistent. Besides, consuming 1890 cals/day is not by any means a shabby place to level out, especially as a 5'2 female.
I will catch you all next weekend, and wish every single one of you a wonderful, blessed, and blissful week!
