Sleep Your Troubles Away

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If you’re like me, you probably spend most of your day exhausted and chugging coffee just to function. One bad night of sleep turns into two…and before you know it you’ve barely slept all week. You think to yourself, I’ll catch up on sleep this weekend – but when the weekend comes, family obligations and household errands take the lead and all of a sudden it’s Monday again. Sound familiar? Well, turns out we aren’t alone…but this is a much bigger problem than we all realize.

Studies show that over 40% of Americans get less than the recommended minimum of 7 hours of sleep per night. Sleep is a basic human need, much like eating and drinking, and is crucial to our overall health and well-being. It’s important to every aspect of our physical, mental, emotional, and spiritual well-being to get enough sleep.

Getting enough sleep won’t just invigorate you; it could also help control how much you eat. A lack of sleep is linked to overeating—especially the overconsumption of junk food—which can lead to weight gain. It also has an impact on hormonal balance. Two hormones that help regulate hunger—ghrelin and leptin—are affected by sleep. Ghrelin stimulates appetite, while leptin decreases it. When the body is sleep-deprived the level of ghrelin spikes, while the level of leptin falls. This leads to an increase in hunger. Not only does a lack of sleep interfere with hunger signals, but there’s also the problem that less time in bed simply gives you more hours of the day to eat.

In addition to weight/metabolic issues, a lack of sleep also will cause more long-term and serious health problems. Some of the most serious potential problems associated with chronic sleep deprivation are high blood pressure, diabetes, heart attack, heart failure or stroke. Some research has linked a lack of sleep to an increase of the stress hormone, cortisol in the body and it’s now believed that people who experience short-term sleep deprivation are not able to process glucose as efficiently as those who get eight hours of sleep. This means that they have an increased likelihood of developing Type 2 Diabetes.

If a person is lacking rest but has continuous muscular activity, other issues such as cramping arise. Muscle fascia tears, hernias, and other problems usually associated with physical overexertion have also been reported in extreme cases of sleep deprivation.

Besides the many physical consequences of insufficient sleep, perhaps the most important consequences of sleep deprivation are deficits in working memory and attention. Lapses in ordinary day-to-day tasks can cause worrying results; from missing words or sentences while taking notes to omitting important ingredients while cooking. It appears that carrying out these tasks which require attention is in direct correlation to the number of hours the person sleeps each night.

As hard as it may seem, we need to make time for ourselves and for sleep. Doing this will ensure that you lead a much more productive and healthier life.

Adventures in YouTube Land


Well, folks…the day has finally come. I’ve teamed up with the gym that I manage to create workout videos! It’s something that people have been asking about for a while so when my boss suggested it…I ran with the idea. As great of an opportunity as it is, the venture itself into videoland hasn’t been all roses & sunshine.

I love taking pictures and posing for them. Anyone who knows me knows that I’ve had a camera in my hand basically everyday since I was 5 or 6 years old…and I was a ham for the camera long before then. BUT there’s a very big difference between a still photo and a video. That may seem like an obvious statement but let me elaborate.

Despite being heavy on and off my entire life, I still loved taking pictures. I learned how to pose to avoid double chins and look as small as possible. Let’s just say Tyra (and ANTM) taught me very well. I also love taking pictures and capturing memories of pretty much everything and everyone I’m around. It’s always been a big hobby of mine. This new venture…on the internet no less…is an entirely different animal.

I try to be honest about my struggles and this video business has definitely been one. Mentally, that is. Every week we film and as I sit down to edit…I cringe. I love being in front of a camera but when I watch the action shots back, I die a little. I work very hard to be where I am. So when I see rolls on my stomach or a double chin or some sort of flashbacks to fatness staring back at me…it’s like none of that hard work matters. Now, the rolls and whatnot are likely due to my bad posture and discomfort shooting in front of certain people…but it’s still really hard to watch. When you are in a video, you can’t pose. You’re doing some sort of motion, in this case exercising. It’s great when it’s just you talking – you can stand a certain way, get a good angle….but when you are moving around it’s about the action not so much how you look. When I shoot my talking pieces, I have someone behind the camera who I’m very comfortable with and who seemingly calms my nerves, while helping me sort out what to say. It adds more work and more time to the project but it definitely turns out much better this way.

I’m no fitness model. I work really hard to maintain my size 2/4 and keep my weight in the 130s. I found balance with food, where I can enjoy beer & various treat meals without a ton of guilt afterwards. However, I still struggle with body image issues. I have loose skin and suffer from mystery stomach problems…which together can sometimes mean my body doesn’t look like it should. Still, I manage to push all of these internal conflicts aside and I post my videos weekly anyway. I’m not perfect but I know my story is one that many people can relate to…and hopefully my workouts can help someone get started on their journey…just like certain videos helped me. The people watching likely aren’t nitpicking like I am. They are watching the workout and seeing a girl who has struggled her entire life DO IT. So while I may nitpick over some stomach rolls or weird faces., I find comfort in knowing that there may be a girl out there just like me who will watch my video and get motivated to jumpstart their own journey.

I may still struggle mentally…especially with this nagging shoulder rehab…but deep down I know that I’m not the same 210lb girl I used to be. Mentally or physically. While I can’t do many of the things that I want to do or that I used to do, I’m learning to adapt. The old Gina would’ve given up the minute she got hurt…and probably gained all of the weight back. This Gina has finally figured it out. It’s not easy. Every single day is a struggle but I try my best to put one foot in front of the other to keep going. I’m not the girl I used to be – and I’m so much better for it.

If you want to check out my Fight to be Fit video playlist, you can find it here. I welcome any & all feedback!

Stay strong & stay in the fight!

-Gina

Summer Shred – Fighting to be Fit….Through the Chaos

What a week! The second week of my Summer Shred definitely didn’t go as I intended…but it wasn’t all lost. I stuck to my meal plan and my macros were almost perfect everyday. I lost a pound despite not working out as hard as I wanted to and I’m noticing my waist get smaller and smaller everyday!

While a stressful, busy work week kept me away from my own workouts most days…my diet was great. Here’s how the last few days looked:

Breakfast:

  • Wednesday, 4/26: 2 eggs with a sprinkle of cheese & caramel latte protein coffee
  • Thursday, 4/27: rice cake with tsp of PB & caramel latte protein coffee
  • Friday, 4/28: rice cake with tsp of PB & caramel latte protein coffee
  • Saturday, 4/29: mini bagel with cream cheese, caramel latte protein coffee, large iced coffee with almond milk & 1 splenda
  • Sunday, 4/30: (brunch at the diner) omelette with goat cheese, mushrooms, and tomatoes, caramel latte protein coffee, 3 iced coffees with a splash of milk & splenda

Lunch: 

  • Wednesday, 4/26 4 oz of ground turkey with 1 oz of quinoa and mushrooms
  • Thursday, 4/27 – 4 oz of ground turkey with 2 oz of sweet potato and mushrooms along with that had just lettuce and a sprinkle of cheese.
  • Friday, 4/28 – I had run out of meal prepped food…so I had a salad with lettuce, mushrooms, and cheese along with the remaining 2 oz of sweet potato
  • Saturday, 4/29 – I went to lunch with a co-worker after a very long but successful event for work. I had a HUGE Greek salad with grilled chicken and a few slices of grilled pita
  • Sunday, 4/30 – No lunch, since my breakfast was brunch…at 1 pm

Snacks: Pretty much the same everyday – RX Bars, Oh Yeah bars, frozen blueberries with crystal light, carrots or rice cake with PB, and cottage cheese. I also had Phormula1 shakes or BCAAs in my water.

Dinner: I had cauliflower almost everyday….which has destroyed my stomach. Laying off that and all other super gassy veggies this week.

  • Wednesday, 4/26 – 10 grilled calamari rings with cauliflower & string beans
  • Thursday, 4/27 – Palm Beach salad from Chopt
  • Friday, 4/28 – 2 turkey burgers with mushrooms and cauliflower
  • Saturday, 4/29 – 2 turkey burgers with a salad and 1/2 small avocado
  • Sunday, 4/30 – 1 turkey burger with mushrooms & 2 plain rice cakes

My macros were pretty good, all things considered. My fats were a little high the last two days but otherwise they were spot on:

Beginning tomorrow, I will be incorporating cardio into every workout…everyday. It’s gonna suck but I have to make up for lost time. Friday is Cinco de Mayo and anyone who knows me knows how much I die for Mexican food…& margaritas. I may allow myself a taco or two but I won’t go crazy. This girl has a goal and once I reach it, I can celebrate with as many margaritas and/or tequila shots my heart desires!

I plan on keeping my diet mostly the same but maybe incorporating other protein bars into the mix. Seems the coffee RX bars I love so much are discontinued and while I do enjoy other flavors, it’s just not the same. So I’ll mix it up a bit. My workouts will be as follows:

  • Monday – upper body + cardio
  • Tuesday – lower body + cardio
  • Wednesday – upper body (PT)
  • Thursday – lower body + cardio
  • Friday – total body (PT)
  • Saturday – cardio (1 hour)

Since Sunday is the annual fitness expo at MetLife, I doubt I’ll do a workout. I’ll make that an active rest day, as there will be plenty of walking and whatever else I can get myself into.

Here’s hoping for a less stressful and more active week 3!

-Gina

6-Week Summer Slimdown

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In 2014, I embarked on a 4-week shred and Mission: Hot Body challenge. I mimicked the very strict & regimented diet and workouts of bikini competitors. Super clean eating , 2-a-day workouts…you name it, I did it. It was crazy hard…but I got it done. After 4 weeks of extremely hard work, I had abs and was the leanest & most cut I’ve ever been. The problem was that as soon as the challenge ended, it was my birthday and with it came ice cream cake & plenty of drinks throughout the weekend. To top that off, just one month later I ended up seriously injuring my shoulder…which I’ve recently had surgery to correct. Within two months, all of that hard work seemed to be for nothing. I still worked out and I continue to eat fairly well, but my body just doesn’t look how I want it to. I’ve also been feeling lost in the gym so I’ve decided enough is enough. Maybe it’s this whole recovery process or maybe I’m just tired of feeling so stuck…but this year I’m doing it again. Better than before. This time around, it will be a 6-week shred which will incorporate a stricter diet & some hardcore workouts. I’ve been working with a trainer to help me with corrective exercises throughout this rehab process so I’ve enlisted him to assist me with designing a more realistic…and safer workout program, which I’ll be posting as I go along.

First things first – the diet. In general, I eat pretty well…I’m just not super strict. For the next 6 weeks, I will be cutting out most sugar, alcohol, and processed foods as well as limiting my caffeine and dairy intake. Also, rather than guesstimate my portions I invested in a food scale. I’ve never been a huge fan of things like that but if I’m going to do this…I’m going to do it right. My only “treats(s)” will come for my birthday, which falls the week before the shred is set to end. My workouts are going to be structured to be hard…but not harmful to my recovery process. That being said, I have to be super diligent about everything I eat if I want this to work. It’s not going to be easy but I’ve done it before so I know that I can do it again.

My ultimate goal with this new challenge is to lose fat while gaining my lean muscle…and motivation…back. I’d love for you all to join me! We start Monday, April 17 & go until Memorial Day. Every night (for at least the first week), I will be posting my workouts and meals so as to help those who want to follow along. This is a list of the foods that I will be sticking to throughout the next 6 weeks, in case you want to reference it for food shopping:

  • Oats
  • Egg whites
  • Tuna
  • Brown Rice
  • Avocado
  • Lettuce
  • Chickpeas
  • Mushrooms
  • Sweet potato
  • Quinoa
  • Chicken
  • Ground Turkey
  • Veggies (kale, asparagus, string beans, zucchini, brussels, cauliflower, peppers, butternut squash)
  • Tilapia
  • Mahi Mahi
  • Calamari
  • Shrimp
  • Almonds
  • Cashews
  • Cottage cheese
  • PB
  • Carrots
  • Frozen blueberries
  • RX Bars
  • Seltzer
  • Unsweetened cashew milk

**Not listed here are my kitchen staples (balsamic vinegar, spray/oil, hot sauce, mustard, spices, etc.) as well as my protein powder /BCAAs.**

Please feel free to message me at TheFight2BeFit@gmail.com with any questions you may have. Let’s get beach body ready & Fight to be Fit together!

-Gina

 

Control Your Mind & Conquer Your Body


You’ve been working hard and seeing some serious results. You start allowing yourself a few more treats…you skip a few days at the gym…you tell yourself you earned it. You still work out and eat fairly well, but as time goes by, you start noticing that your clothes get a little tighter or that some of the pudge around the middle came back. All of a sudden it seems that while you’re still living a somewhat healthy lifestyle the weight is coming back. Now what? How can you avoid this seemingly inevitable slip backwards? Read on!

Research has shown that over 80% of those who lose weight actually gain it back (and then some) within two years. This doesn’t just take a toll mentally, but it also causes our body physical harm. Not only is the extra weight a health risk, but recent studies have linked the gain-lose-gain cycle to potentially life-threatening conditions, such as high blood pressure, high cholesterol, diabetes, depression, heart disease, and cancer. Let’s discuss some ways in which you can prevent this from happening.

Get your mind right…and everything else will follow. That’s my number one key to success. That’s my big secret. There are no quick fixes to losing weight. You need to get your head in the game…and keep it there…if you want to maintain weight loss. It’s not easy. We work so hard to take the weight off, so that once a few pounds creep back on, we feel like we just undid everything. That’s not true. Life happens. Maybe we missed a few workouts or deviated from our diet a little, but as long as you keep your mind on the end goal, it won’t matter. Get right back to the gym and to your regular workouts when you can. Be stricter with your diet after those events pass. Everything will eventually fall back into place.

If I’ve learned anything over a lifetime of yo-yo dieting and weight struggles, it’s that deprivation is almost always the root of all evil with weight loss. Taking out the foods that you love will only lead to you binging on them later. I always use this rule of thumb: wait a half hour (or the length of one TV show). If you still want that snack/food, have a little. It will be better than eating twice as much later on. Also, consider having your favorite “unhealthy” snack as a treat rather than a cheat. People will often feel guilty when they think of themselves “cheating” on their new healthier lifestyle. If you look at is as a treat, you will look forward to it and there will be less guilt afterwards. Be sure to control your portions; just because it’s a treat meal doesn’t mean you should go nuts. Indulge a little, but still practice moderation. When in doubt, opt for a healthier version of your favorite “unhealthy” food. Almost everything has a healthy alternative. For example, choose guacamole or salsa rather than queso or another dip. Select frozen yogurt or protein based ice creams instead of the more fattening brands. Try to cook or bake your favorite foods so you can control what goes into it. You can create healthy options which may not be the actual food you are craving, but they are satisfying enough to have the same effect. Get creative! If you genuinely enjoy what you eat, it will make sticking with your plan that much easier.

In addition to diet, you MUST continue working out. It will keep your metabolism moving and keep those extra pounds/inches from creeping back on. Switch up your routine often to avoid plateaus…and boredom. Continue to set goals for yourself, even if you’ve already lost weight and/or accomplished the original goal(s) set for yourself. Setting small goals and switching your routine will keep you motivated and keep you moving.

An often overlooked key to success is the importance of surrounding yourself with positive, supportive people – people who will lift you up and keep you motivated. Not everyone will understand your journey and that’s ok – after all, it’s YOUR journey not theirs. However, it’s important to your success to have at least one person standing by your side to provide encouragement, especially on those hard days. This will not only keep you accountable, but it will keep your head in the game.

Besides getting your mind right, it’s also important to get your body right too. Schedule an appointment with your doctor and have him/her check your hormone levels. Your hormones control every aspect of weight loss, including your metabolism, where you store your fat, your appetite, and even your cravings. Your stubborn belly fat may actually be caused by a hormonal imbalance, such as high estrogen, low testosterone, low DHEA (a hormone of the adrenal glands), high insulin and high cortisol. It’s also important to check on your thyroid. Monitoring these levels will help keep you on track.

Anyone who has lost a significant amount of weight will tell you that the journey never really ends. It will take time and a lot of work, but eventually you will get to a place where you have never felt freer in your whole life. It really is an amazing thing. Keep in mind it took you more than one day to gain the weight so it certainly will take more than one to lose it! As hard as it is, and as bad as it may seem, know that it really WILL be worth it in the end.

Stay strong & stay in the fight 💕

Gina

No Body is Perfect

“But you don’t look anorexic…” Yet I was. I struggled throughout high school. I was never clinically diagnosed. I didn’t know I had a problem. I was never super skinny or an unhealthy weight.

L-R: High school >> College >> Now


It was during National Eating Disorder Awareness week last month that this came to mind. I open up about so much…yet I never really opened up about my own disordered eating. I spent most of my life not even recognizing it as a “real” problem. I always thought that because I wasn’t diagnosed and because I was never underweight…I didn’t have a problem. But I did. I just didn’t know any better. I do now…so I’m sharing my story. Maybe it will help one of you out there to recognize a problem that you don’t even know exists.

I suffered from a variation of Anorexia known as Atypical Anorexia. A person suffering from this disorder will have many of the same symptoms as those with Anorexia. The difference is that the person will exhibit those symptoms without weight loss. They are often within or above normal weight range, making their appearance “atypical.” According to the National Eating Disorder Association, a person struggling with Atypical Anorexia may exhibit an extreme fear of being fat or of any weight changes and resort to abnormal eating behaviors such as calorie counting, cutting out certain foods/food groups, avoiding social events and functions that involve food, and more. Many individuals who have Atypical Anorexia may not even realize that they are struggling with a severe and deadly eating disorder, simply due to the weight stigma that surrounds this disease. A person may think, “I am not sick enough to have an eating disorder,” because he/she may be within or above a normal weight range. That’s exactly what happened to me.

My weight struggles began as a child. By the time I entered high school, I weighed in at 180lbs. Teen years are hard for every kid but it was especially hard on me. I watched as all of my friends got boyfriends, went on dates, had their first kiss…while I was left behind. Looking back on it now, I wasn’t all that far behind…but back then it felt like the end of the world. I was bigger than all of my friends. I couldn’t wear the same cute clothes everyone else did. Shopping was my worst nightmare. By sophomore year, I felt lost. I had plenty of friends but I hated myself…and how I looked. I went into a very bad depression. By senior year, after numerous diets failed to make me look how I wanted, I decided to control it myself. I decided that I would eat one thing per day. It started as one meal. It morphed into much worse. It got to the point where I was eating one thing per day – a cracker or a sour gummy worm (if I thought I needed a little sugar). This went on for a while until eventually I made myself sick to my stomach. I remember thinking that night about the day camp that I worked at every summer. Thinking about those little girls who I sometimes babysat…and whom I was a cheerleading coach during camp. I was only 17 but I distinctly remember that being the point where I changed my mindset..somewhat. I decided to start eating again. I didn’t want to set a bad example for those little girls.

While I did begin eating, it wasn’t a lot…probably not nearly what my body actually needed. However, I WAS eating. That fall, I began college at SUNY New Paltz. I got to be away from home and make a lot of new friends on a beautiful campus and town!  That mystique was short lived. A couple of months into my first semester, I developed severe stomach issues (which still plague me today) and ended up having to come home. My weight struggles weren’t over and neither was my poor relationship with food. I was eating but I definitely wasn’t eating well. I looked to celebrities and various articles for guidance but most of them steered me down a bad path. I tried every diet from one my doctor recommended called the “Scarsdale diet” to the South Beach diet, which I only did because Jessica Simpson did it for Dukes of Hazard. The summer before my senior year of college, I LIVED at the gym. I divided my time between the gym and the beach. I commonly refer to that as the skinniest (and best looking) summer of my entire life. It was. I got down to 130lbs, which to date, is the smallest I’ve ever been. While the number was great…nothing else was. I wasn’t eating well. I was partying a lot and compensating with extra time on the treadmill. I always did fasted workouts…even if i was doing strength training. The scale may have been nice to read…but my body didn’t really reflect that number. I wasn’t super toned and I sure wasn’t healthy. That lifestyle caught up with me once I got into a serious relationship and stopped my 2+ hour daily workouts. I put a lot of weight on. I tried to control it and maintain my hard work but because I never changed my lifestyle…it was next to impossible. Over the next few years, I was in and out of jobs and kept myself in an unhealthy relationship. My weight continued to climb as my confidence kept plummeting. By 2010 I was up to 210lbs, my all-time highest weight. I knew it was bad but I had very little motivation and no idea how to change it.

Two years later, I  finally had enough. I was done going through the motions of life. I was watching the Biggest Loser (season 14) and really connected with the contestants. I realized at that moment that I could do it – I could actually turn my life around! I started educating myself properly on nutrition and exercise. I began going to the gym a few days per week. I started out doing mostly cardio but as I learned more, and built more strength, I was able to incorporate weights into my routine. My metabolism is all but broken but after about a year of very hard work I was able to lose a little over 70lbs and go from squeezing into a size 14…to comfortably wearing a size 2/4.

I won’t lie and say that I’m 100% cured. I still struggle with things everyday. I worry that my recent surgery and modified workouts are setting me back. My clothes still fit but I see the scale climbing and my body losing the muscle that I worked so incredibly hard for. I’ve become very busy with my job(s) and while I love what I do and where I am…my diet has not been the best. There are meals that I skip. There are late dinners. It makes me worry…but I don’t let that stop me anymore. My mindset has completely changed. I may have these worries but I don’t let them consume me anymore. If I want to have a beer, a piece of candy, or buffalo wings…I have it. No guilt. I have finally realized something I should’ve realized years ago – life is way too short to spend it at war with yourself…and with food. For the first time in my whole life, I can honestly say I am not just existing…I’m actually living (and loving) life. Things aren’t perfect but I am doing my best to make the most of everyday.

To learn more about eating disorders and what you can do, check out my article with The Arena: http://thearenafitness.com/no-body-is-perfect/

If you or someone you know is struggling, please seek help. Encourage open dialogue with the people in your life…especially children/teens. Let’s break the silence on this horrible epidemic. Let’s Fight to be Fit together.

Stay strong & stay in the fight!

Gina

On the Mend

Lots of things have gone down since my last blog. One of the most significant things being my shoulder surgery. After two years of dealing with aches & pains, I finally sought help…and finally had corrective surgery to fix what had been ailing me all along. The injury itself began to negatively impact my own workouts and sleeping patterns as well as how I train clients…so it definitely needed to be done.

How It Happened – In June 2014, I participated in the ROC race. You’ve seen it – the race that mimics the TV show, Wipeout?? I trained hard for months and focused a lot of time on building my upper body strength – something that has long been a weak spot for me. The day arrived and things were going great…until I got to the monkey bars. Now, I’ve never been able to do monkey bars without assistance but I was determined. I made it halfway across when suddenly I felt a pop and instant burning in my shoulder. I immediately dropped down. Even though I felt some pain, I wanted to complete the race so I pushed through and finished all smiles. All good, right? Nope.

In the weeks and months that followed, I noticed that I wasn’t able to raise my right arm properly or lift has heavy as usual. In fact, most of the exercises that I was accustomed to doing at the gym were becoming impossible. I decided to take a couple of months off in the hopes of healing and rehabbing the injured arm myself. What I thought would be temporary actually never got better at all…in fact it got worse. This year, I began noticing that my right arm wasn’t developing muscles like the left was. It looked as though I had only been using one dumbbell. Any exercise involving my shoulder or overhead ROM was completely out of the question. My sleeping patterns were also thrown totally off. I’m typically a side to stomach sleeper…my right side. I tried to adjust to sleeping on the opposite side but noticed quickly that was easier said than done. If I happened to roll over in my sleep and end up on that right side, my right shoulder would be as big as a balloon when I woke up. It got to the point where if I felt myself rolling over, I’d actually wake up out of a dead sleep to make sure that I didn’t end up on that right side. It was becoming a nightmare. Enough was enough – is was time to see a doctor.

MRI – Over the summer, I sought help from a local surgeon who instructed me to get an arthogram (MRI with contrast) of my shoulder. Upon review of this test, it revealed my worst fear – I had a tear in my shoulder after all. My labrum was completely torn off and since I had waited so long, part of my rotator cuff was beginning to fray as well. The only way to rectify this problem was to get surgery.

Surgery –  After some scheduling conflicts, my surgery date was finally set for October 7. Things with my clients have been slowing down a bit so I decided that it would be best to go under the knife now, rather than have it drag through the holidays. I did just that and while the day didn’t start out so smooth, the surgery itself went very well. They were able to successfully repair the labrum and clean up the frayed edges of my rotator cuff without any further complications.

One Week Follow-Up and Beginning of PT – About a week after my surgery, I went back to check on the wounds and to receive my physical therapy prescription. Since the surgery was an arthoscopy, there were 3 small incisions where they were able to repair the tear. This is what it looked like:

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My doctor instructed me to attend physical therapy 3x per week for the next 12 weeks. They also changed my bandages and gave me a new sling with a detachable pillow piece to help support my arm. It was a very cumbersome device and I was less than thrilled with it:

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I signed up that same day for PT and was given an appointment for a few days later. That first day I was very excited to get things started and finally begin my road to recovery.

 

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The therapist who did my initial evaluation and first session wasn’t a great fit for me so I requested a different therapist…and I’ve been with him ever since. I was allotted 20 sessions by my insurance, which does not cover the amount of sessions that my doctor wants me to have. I had to obtain a letter from my doctor in order to gain more sessions from my insurance. For the first three weeks, we did PT just once a week so as not to waste the sessions so early on. We worked on passive ROM & stretches and I was given one exercise called shoulder pendulums, to do twice a day at-home. As excited as I was to get moving, I quickly learned that the best and most exciting part of a physical therapy session is the last 10 minutes…when the pillow-sized ice pack comes out!

As of today, I began a slightly more active PT session. I was given several exercises to do mostly on my own, with minimal help from the therapist. I also increased my sessions to 2x per week and was told to stop my at-home exercises altogether for now.

Going Forward:  Since this is my 4th week post-op, I am now able to wear the sling part-time and slowly get back to normalcy. I will continue to sleep with it, as I had a rude awakening when I attempted to sleep without it this past weekend. I woke up in the middle of the night in so much pain that I decided it’s not worth the effort right now. My shoulder feels like it’s being weighed down without the sling so I will be keeping it with me and switching between having it off & on.

This whole situation has definitely done a number on me mentally. Being out of commission for this long as caused me to gain some weight and lose a good chunk of muscle. Not only have I been unable to exercise…my diet hasn’t been that great either. Once I’m actually cleared for some type of cardio, I intend on following a very strict diet to lose the excess weight and get back on track once & for all. I will keep you all posted on my progress and once I’m able, I will definitely share my light workouts and new diet plan. For now, I will just try to remain positive and pray that with my continued PT efforts & some more time to heal I’ll be back to doing what I love sooner rather than later…and be even stronger than ever before!

Stay strong & stay in the fight!

Gina