The rehab continues!

[Instructor57]

My rehab sessions at the local gym continue 2x a week where I have been doing a mixture of strength training and cardio work .This has been very successful in toning up areas that had needed it , especially with the recent weight loss of 14.5kg

(2.5 stone)

The plantar Fasciitis is certainly less but not yet disappeared but I have now been able to also include a little more running as well

The last couple of gym sessions have both included a 30 minute run on the treadmill, the last one staying in zone 2 for 25 minutes.

I have finished trying to loose weight now as I have totally achieved my objectives of regaining a healthy weight and putting myself into total remission of an earlier diagnosis of type 2 diebetis and bringing all other blood test markers back within a normal range .

The challenge now is maintenance!

I have started to introduce a few more carbohydrates into my diet and watching the affect this has on my blood glucose levels which are actually back below even pre diabetes levels.

I will stick mostly to time restricted eating but will allow myself the occasional snack of a handful of cashew nuts or an occasional slice of wholemeal toast with peanut butter, but that is it !

So this stage is a little bit of trial and error (hopefully not too much error)

If I need a day off the healthier diet for an avent or meal with friends then that's fine , I now have enough headroom to do it without concern .

Once my rehab course at the gym finishes I will continue and take out a membership .

This is now all becoming a very natural way of life, made even easier as I have seen the benefits it has produced .

The picture is a Mediterranean Fish stew that has become a recent favourite.

A high protein low carb meal 🙂

[Gthants Graduate]

So good that you're maintaining this positive progress!

[Instructor57 in reply to Gthants]

Thanks .. it's becoming the 'Norm' now 🙂👍

[Gthants Graduate in reply to Instructor57]

Yes! That's just how it should be. I am doing yoga & pilates everyday, plus my other exercises. I have a voice: pain and the risk of damage, or do the exercise ...

[AlMorr]

You are doing so well Ian, keep it up, that meal looks delicious, I hope it tastes delicious 😋

[Instructor57 in reply to AlMorr]

Thanks Alan, and yes the fish stew has become a favourite 🙂😋

[Upsidaisy in reply to Instructor57]

Please would you share the recipe?

[Instructor57 in reply to Upsidaisy]

Sure, I have followed both methods, slow cooker and instant pot but prefer the latter, putting the fish in just 7 minutes from the end .

fitslowcookerqueen.com/slow...

[Upsidaisy in reply to Instructor57]

Many thanks, a simple recipe and looks delicious! I’m looking forward to trying it 😊

[Jools2020]

Well done, Ian! This new way of living is becoming part of who you are. As you say, you are reaping the benefits.

Oh, and that fish stew looks rather good!!! 👏👍😊

[Instructor57 in reply to Jools2020]

Thanks Julia ... And yes, I do enjoy the fish stew 🙂😋

[Liz-is-trying]

You are doing brilliantly! Well done! ⭐️

[Instructor57 in reply to Liz-is-trying]

Many thanks 🙂👍

[Lumaca0112]

That's great news Instructor57 👏👏👏 well done! 🥳 That Mediterranean fish stew looks delicious 😋

[Instructor57 in reply to Lumaca0112]

Many thanks 🙂And yes, the fish stew is a new favourite (amongst others now 🙂)