September is almost over! How did the time pass so fast? I have only one week of internship left... seems like yesterday that I was nervous of working in the cardiology department.
This week was the first time I took care of one patient per day all by myself. It felt amazing and scary to have all the responsibility. Of course, I was able to approach the doctors whenever I had questions but I tried to solve all problems on my own. I have never had the opportunity to do exactly what “doctors do”. As an intern, most of the time you take blood from the patients, examine them and otherwise you are just standing next to the doctors and watch everything they do. This was basically how my first 1 1/2 weeks passed but I guess I left a good impression, so this week they allowed me to take action! I felt like a real doctor for once. I hope I will have this opportunity next week too.
Unfortunately, university clinics’ washrooms are not the cleanest, so of course I ended up getting sick. In fact, it started on Friday morning with a swollen throat and whole body aches. Yesterday I was feeling very weak and was not able to speak properly. I have had huge bowls of salad with spinach, raw onions, lemon juice and apple cider vinegar, along with tea with lemon juice. This has been great to boost my immune system naturally. Also, I got some lollies with peppermint oil and benzocain, which helped to stop the inflammation in my throat.
Also, I did some light Pilates Saturday evening to increase blood flow. Obviously, I was not able to get in a workout and I am not sure if I will today. Maybe I might do some more Pilates.
Earlier, I forced myself to work out, even when sick. Med school has helped me to worship my body and give it the rest it needs. If you have inflammation going on in your body, too much exercise will increase it even more and worsen your condition. However, a little bit of movement is actually very beneficial. I have read some studies on this topic, indicating that light exercise boosts the immune system and speeds up the healing process. I might write a whole article on this and explain the effects on the body more thoroughly.
In fact, after Pilates I felt much more alert and the additional endorphins helped me to feel better about myself as well.
As I have shared in previous posts, I am currently doing the Abs and Booty program of Fitnessblender. This is actually the last week of the Booty program. However, I was not able to do the last workout of this week, I will finish that on Monday or Tuesday, hopefully.
I have not been able to eat as much food as I wanted. At least I am slowly increasing my intake (aka reverse dieting) and my body seems to adapt quickly and love the increase in carbohydrates.
I have not seen much muscle growth in my lower body, which is not my primary goal, anyways. I am at a point where I am happy with my looks and I have other goals. For example, I would like to decrease muscle imbalances as much as possible. My left lower body muscles are more developed than those on the right. I read a study, that doing double volume on the weaker side might help to decrease those imbalances.
Thus, in the past 2 months I have increased volume for the right side and decreased it for the left. If I am doing 2 sets of single-legged Deadlifts on the left side, I will do 4 sets on the right. In fact, I have noticed muscle growth on the right side and the left stayed the same. I feel much more stable and balanced and started incorporating more bilateral exercises into my routines again. This is the first time since my injury in November that I am attempting Romanian Deadlifts, Sumo Squats and Goblet Squats again. Other than that, I love to use HIIT to burn fat and build muscle in the lower body.
I have found that a mix of HIIT and strength training seems to work best for my body. Too much lifting seems to put pressure on my joints. With the plyometric movements I am able to create more force and control in my body and use my muscles to complete the movement, not my joints or ligaments.
I hope that I will increase this new found stability in the future. I am actually very proud of myself that I am able to take three days off of training without feeling guilty. In the past, the lack of this healthy mindset lead to injuries, which set me back for 3 months! I am grateful I experienced all of that, though, because I learned my lesson and now I can help you to hopefully prevent injuries!
Here are this weeks workouts:
Saturday I did 30 min of Pilates and let’s see if I am going to do some more today!
As I already wrote, I have been increasing my food intake over the course of the last 2 months. In fact, I have lost 2kg doing this! I guess my metabolism is enjoying the increase in carbohydrates and is faster than ever. At the moment, I am eating around 200g on lifting days and 140-150g on off days. Most of my carbohydrates come from whole grains, like wild rice, oats and sweet potatoes. I only have fruit in the morning.
This week, I started to crave chocolate. I have had 1-2 bars of 99% chocolate almost every evening and enjoyed every bite of it. Since I am sick now, I replaced it with peanuts. I like to have some healthy fats before bed.
Also, I have enjoyed roasted chickpeas as a snack in the evening. I don’t season them with anything, as I like their raw taste but I am sure they would taste delicious with some spices. Chickpeas are a great protein and complex carbohydrate source, as well as all kinds of vitamins and minerals.
To conclude this post, I would like to thank you, my readers, for always leaving me lovely comments, on my blog and on social media.
Actually, it has been not that long since I started this blog. I have written 50 Posts to this day. That is unbelievable as well!
Still, I have enjoyed these last 2 months. With all the ups and downs (especially my doctoral thesis), it has been a great experience and I have discovered which profession suits me most for the future.
I love working with people and every positive feedback I get makes my day! Sorry, this sounds so cheesy but it is the truth 🙂
How was your week? Which foods have you enjoyed and what was your favorite exercise this week?
Wish you all a wonderful Sunday!