After some additional personal consolation, I came up with an idea to make my recovery occur over four phases of effort. I also wanted to make sure that the four phases I was creating could support my new beginnings that was now required due to an anticipated future change in my life. I determined that each phase should cover approximately 3 months of time. I also set forth the challenge that the four phases will last for the entirety of 2024, maybe longer. Here are the four phases I created for my recovery:
Phase I – Cardiac Rehab. This first phase, which I am already doing, now focuses primarily on building cardiac heart strength. I would achieve this by utilizing the stationary bike, treadmill, and elliptical exercises. I would not focus on any other forms of exercising at this time. I felt that having a stronger heart would allow for me to advance to exercising in a gym utilizing specialized equipment for building body muscle. I also felt that having a stronger heart would help me with the forthcoming heartbreak that I was now anticipating since my recovery journey became a solitary journey. Phase I would cover the months of January when I started my cardiac rehab sessions through my completion of the sessions which would end in March. I was scheduled for a total of 36 sessions.
Phase II – Strength Training (Three Month Timeline Goal). This phase would introduce resistance machine workouts in a gym setting to establish a starting baseline for initial strength training. Since I had lost some muscle strength over the years and from the event itself, I knew that I should start simple. But first, I needed to find a gym that was comfortable and clean. One that I felt would support me knowing that I was a cardiac survivor.
At the end of March, I planned to begin my Phase II at a gym. I did not want to just join a gym, I knew that I would need help and encouragement when at the gym. I would need to engage a personal trainer to teach me how to use the machines effectively. Also, my goal for a personal trainer was to start an exercise program that would allow for me to begin to develop my arm strength, my core strength, my lower body strength, and to continue with my cardio. I knew that this initial exercising effort will be the foundation of rebuilding my general muscle structure and good physical health. My Phase II goals were to be simple because I have to learn what my body post event can do, in other words, find a comfortable baseline and start from there. I think this approach would apply to anyone who has experienced a major medical event.
Also, during this phase I will need to add something I never really considered, a therapist. Over the past several months I began to understand more about what had happened to me physically from the event. What I was now learning was how this event impacted me mentally. And now with the added “Are you happy” question and the events following, I knew I needed to get the support needed to help with my new beginnings and my new life goals. I needed an intervention with my mental health before I went too far down the rabbit hole.
Phase III – Enhanced Strength Training (Three Month Timeline Goal). This phase should focus on building more muscle by enhancing the workout sets and reps with increased weight resistance. I knew that, again, a personal trainer would be very important for this enhancement and what new exercises I should add to my routine. My goal during this phase will be to balance more of my exercises so I can more quickly increase the weight resistance. I look for this workout phase to allow me to become a bit stronger more quickly.
Phase IV – Activity & Lifestyle Changes (Three to Six Month Timeline Goal). This phase should focus on body toning and heart healthy eating. Balancing my gym workouts along with developing a plan for healthy eating and living I set as the cornerstone of this phase. This phase also aligns with the Mediterranean Diet Pyramid that I found when I was researching the diet last November when I came home from the hospital. The foundational line of this pyramid graphic references “Regular Physical Activity, Adequate Rest, Conviviality, Culinary Activities, Etc.” You should check it out in my links.
I feel that by creating this Four Phase Recovery Plan it will help encourage me to build a better me while also developing a routine of cardio and strength training that I could embrace for more than just the year or so I will give to it. We will have to wait to see how I do.
I also recommend that if you are reading this vignette and have experienced a major medical event impacting your health and physical wellbeing, you too can develop your own recovery and lifestyle changes plan with the understanding that you do not have to achieve your goals quickly. Recovery takes time and energy. Sometimes the energy comes slower than you would like, and it is important to understand that recovery is a lifetime effort.
Fingers crossed that all goes well…
“Thoughts on my four phases of recovery, please share in the comments box or by email.”