Saturday, December 8th I woke up to an undiagnosed shoulder injury.
During the day I had some problematic range of motion issues but the pain level was relatively low. At night, however, once I was sitting or laying down I was in agony—so much so it kept me up for hours at night.
It was obvious that upper-body exercise was out for the time being, but I thought this experience could make for an interesting experiment. Aside from shoulder rehab I took a complete break from not only exercise but from other good habits I preach: nutrition, meditation and proper amounts of sleep.
As December rolled on, so did the onslaught of late night parties, alcohol and Christmas cookies. All the while, I continued to bench my usual healthy habits.
The results of my 3.5 week experiment?
My weight increased by 14lbs (197lbs to 211lbs).
My body composition was visible worse.
My mental faculties dulled (increased irritability, less focus and a general feeling of a slower thought process).
My life style changed dramatically over a few short weeks, but as a fitness coach this simulates what I see many people go through this time of year. Stress from (over) full-time employment, children and holiday parties gets the better of most. Due to time constraints and increased temptation, healthy habits get put on hold. With poorer choices, people often see a decline in health and fitness.
“Everyone falls off the wagon, its just a matter of how far”.
Currently, my shoulder feels much better and I’m ready for a course correction. Over the next couple of weeks I plan to execute every positive health and fitness habit in my wheel house and will document how long it takes to reverse the damage I’ve done.
My long term goals:
lose 14lbs
Positively change body composition
Level out my mental state
A planned holistic approach to my short term (or daily) goals will be required if I want to succeed— so here they are.
Movement/Exercise: - At least 1 hour daily of either 1. Resistance training 2. Anaerobic exercise or 3. Aerobic exercise
Adequate Sleep: 7-9 hours daily
Diet: Low amounts processed sugar & alcohol. ***Fasting 10-14 hours per day
Water: At least 100oz daily
Meditation with Deep Breathing: 5-10 minutes
Discomfort: Hot sauna, steam room and/or cold shower
Mental Workouts: Reading or memory games
I will be posting updates on how this challenge plays out—every success and failure. Follow me to see my progress!
***For more information on how I am exercising or what my diet is consisting of please DM me on one of my social media platforms.
Evan Supanich
Co-Owner/Personal Trainer
Vive Fitness
4023 NE Hancock St
Portland OR, 97212
Instagram: Coach_Evan_Sups