back to the gym after having covid
so finally im back in the gym. as a self proclaimed muscle mommy, taking time off makes me sad and makes my muscles sad. btw this pic is from like a few months ago because i just look very ugly today lmao and my acne is bad. anyway, ive been out since 12/21 because i got my dragon tat touched up on 12/22. i planned to begin again on the 26th after christmas but alas i was struck down with covid for the 3rd time. like im vaxxed plz stop. it wasnt bad, i was only sick for about a week, but i waited until 1/8 to go back because even still today i am super stuffy and mucusy. im blowing my nose every 5 minutes and have a lump of mucus in my throat waiting to come out. its awful.
so how did the gym go. it was okay. i started off my split with a bicep day. my only friend at the gym who i rarely see there was there so we worked out together and we decided we are going to run a 5k together. he has done one before but i have not but really want to. but typically i would do standard bicep curls at 22.5 for 8-10 but yesterday i started at 17.5 and worked up to 20 but i was struggling. other things too like preacher curls (32.5 usual) i could only do 25. i actually lost my its rough. today is going to be even rougher with leg day. i already hate legs because of my problematic knees and its going to be pretty rough. but just trying to get back into it and get my diet back on track.
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#healthylifestyle2024 #Lemon8Diary #sick #gymgirl #gymlifestyle #musclemommy #musclebuilding
Hey amazing fitness community! I know the feeling of wanting to jump right back into your routine after a break, whether it's been a few days, or like me, 3 weeks due to something like getting a tattoo touched up or battling *COVID*. That first session back can be a real reality check when your usual weights feel like lead, and your body reminds you it's been through something. It's totally normal to experience a dip in strength and endurance; your body has been focusing on recovery, not PRs. So, how can we make that 'gym comeback workout' smoother and more sustainable? First, adjust your expectations. Don’t go in expecting to lift your pre-break numbers immediately. Start with lighter weights and focus on perfect form. It's better to build back gradually than to push too hard and risk injury or burnout. For example, if you typically curl 22.5 lbs, try starting at 15-17.5 lbs for a few sessions, focusing on controlled movements and feeling the muscle work. Your muscles will remember, but they need a gentle reminder. Listen to your body, truly. This is crucial, especially after an illness like COVID. If you're still feeling congested, fatigued, or experiencing any lingering symptoms, intense cardio or heavy lifting might be too much. Opt for lighter weights, increased reps with good form, or even just stretching and brisk walking. Your body will tell you what it's ready for. Pushing through severe fatigue can set you back further. Prioritize nutrition and hydration. Fueling your body with nutrient-dense foods, plenty of protein for muscle repair, and adequate hydration is your best friend right now. This supports recovery, energy levels, and overall well-being, getting you back to 'fitness now' mode faster. Don't forget your electrolytes if you've been sick! Consider incorporating more warm-up and cool-down time. Dynamic stretches before your workout help prime your muscles, and static stretches after can aid in flexibility and reduce post-workout soreness, especially if you're dealing with specific issues like problematic knees. And never underestimate the power of rest days! Your muscles grow and repair when you're resting, not just when you're working out. Adequate sleep is just as important as your time in the gym. Finally, cultivate a positive mindset and seek support. It can be incredibly frustrating to feel weaker than before, but remind yourself that this is a temporary phase. Every workout, no matter how small, is a step forward in rebuilding your strength. Finding a 'gym girl' buddy, sharing your journey on platforms like Lemon8, or connecting with online communities can provide incredible motivation and support. Sharing your struggles and triumphs makes the journey less isolating. Remember, consistency beats intensity, especially when you're easing back into your routine. You've got this, and your dedication will pay off!