Posts Tagged ‘exercise’

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One this in true I think, it is HARD (sometimes feels TOO hard) to get started. I am glad I did. It is almost a year since I had weight loss surgery. I have lost 20 inches on my waist alone and over 107 pounds. What a life changer that is but taking the first steps and following them with more little important steps and so on could feel overwhelming, especially in the beginning. Was it scary and hard, of course it was! BUT this blog is NOT about weight loss surgery it IS about reclaiming and claiming something of mine (or yours) that I want for my life! The surgery was just one of my little steps. An important one yes, but it was only a step. I have more weight to lose, fitness goals and life goals and then there is maintenance as a healthy eating individual. It isn’t about the surgery, it IS about life.

Does it matter if you are having surgery of this type or starting a weight loss regime of your own, or a gym/workout regime or whatever. The first step is the hardest! Following it up with other steps is the next hardest….

One of my favorite sayings is this:

“A journey of three thousand miles is begun with a single step.”

If the goal seems far far away it can be even more daunting. For me in the beginning it was – 1) go to the seminar

2) go the doctor and check him/her out

3) go to the free support groups and see how people did

4) find out all I could about it online

5) do my pre-op stuff (lots of doctors appointment and lab work)

6) get insurance approval

7) make SURE I had the right stuff in the house like protein drinks and vitamins

8) read “Weight loss surgery for Dummies” 🙂

and so on up until the day of the surgery.

That day I took one single tiny step and showed up, trusted them (it was scary) and just did it.

Then in the hospital postop I did what they said.

Same when I got home.

I added walking many times a week and from a coach potato I walk no less than 8 miles a week (usually much much more than that). It is the MENTAL part of this that is the hardest thing I think. Just taking that step mentally and following by action. But you only have to do ONE step and follow it with another, then another and so on.

And on and on. All things together in my mind would have seemed impossible. It is not. I am not that special (well sort of but you know what I mean, ordinary human person) but I decided I was NOT going to ask myself this-

IN A YEAR would I look back and wonder where I would be that day if I had taken the steps I wanted to get to my goals in life a year before or would I still be looking at the starting point?

What are your goals? What do YOU personally want to do?

  • Do you want to climb a mountain but need to train?
  • Do you want to run the Boston Marathon but can only walk a block?
  • Do you want to lose weight to get into that cute bikini but need to make the decision?
  • Do you want to hike the Appalachian Trail from Canada to the end but have to take the training to get this done?
  • Do you want to go to college and get another or your first degree?
  • Do you want to travel abroad but need to save the money to be able to go?
  • Do you want to sail around the USA and eventually around the world in your sailboat but need to figure out everything to be able to take that year off and pursue your dream?
  • Do you want to go to Rome and see every sight and learn the language?
  • Do you want to go to a real yoga retreat in India but know there is much you need to do in preparation?
  • Do you want to walk a mile a day but are so sedentary you are only on the sofa watching TV?
  • Do you want to become and artist but have to take lessons?
  • Do you want to do things you have only dreamed about but have been procrastinating for 20 years?
  • Do you want to be a bodybuilder but only go to the gym now and then and keep putting it off?

 

THE TIME HAS COME TODAY!

Make it happen for yourself and don’t get discouraged. Others are falling down and getting up again everywhere around the world all the time! Just do it, take that first simple tiny step. Make those steps little, tiny and manageable and build on that. If you have a bad day or week just dust yourself off and just go for it again!

 

I do this in so many places in my life each and every day and the steps are getting stronger and bolder and easier each day!

It is my one and only life and I want to make it count (don’t you?) so I am taking that journey.

I know in one year I will look back happy. I won’t be on my sofa watching reruns wondering where my life went. I will have reclaimed my life and people if I can do it I have no doubt you can!

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I can do almost anything in 10 minutes health wise. Today I was thinking about my favorite cup of hot hot strong Irish tea, the kind that gets richer and yummier if it sits a bit then I reheat it. 10 minutes does it! SOooooo, feeling a bit more than lazy on a rainy Sunday I said, I need to exercise and feel totally unmotivated. Ever been there? Me too! lol…


 

This is my 10 minute challenge:


(Pick the area of focus you want, ARMS, LEGS etc)

ARMS (I do this now 2-3 times a week at home sometimes more)

Fill two milk jugs that you saved and are cleaned out with 2 – 5 – 10 pounds of water (tighten the lid to avoid catastrophic failure lol). Just weigh them on your bathroom scale

IF you have little barbell weights (I do) use these of course

While something you want done and need to wait for (cooking, my tea, washing or another time measured thing) for this amount of time, challenge yourself!

Bend over (slightly if you are new to this) and just lift. Do three sets of 10. Start with the smaller weight until it gets easier. This works out the arms.

Stand up, bend this weight towards your chest making sure you are standing up straight. Do the same number of sets/reps. This works out another part of your arms. This works out the bicep muscle and makes it stronger.

Another one would be kettle weights, dead lifting but that is not for beginners.


 

LEGS

Hold the counter top and do side and back kicks. Make SURE you have rubbery soles on so you don’t slip and break your face!

Do squats bending your knees feet parallel holding the counter top and moving up and down slowly. Do 10  and work up to three sets.


 

SHOULDERS and ARMS

Counter inclined pushups – lean into counter and do pushup at an angle to the counter top. 2 or 3 reps of 10.

Exercise may not now seem fun, especially if you are new like I am (again) but these tips may help you:

 

PUT ON MUSIC YOU LOVE! If you have one make small increment song lists (10 min, 20 min, 30 min and 45 min long) on an IPOD (you can get old used ones on Ebay if you are poor or budget constrained) or a cheapo MP3 player. Don’t know how to add songs? Ask your babysitter or a young neighbor. Teens are notorious for know techie things like this if you don’t. Can’t do that, put a record or CD and time two or 3 songs to this challenge. Set the timer on your microwave.

 

Don’t overdo at first! Injuring yourself can be discouraging and painful! Takes a long time to come back to square one so you want to avoid this. It is not the speed you travel (ie reps) but the journey to health that is important! It took a long time being sedentary to get where you are (me too) so it won’t take a day to get to where you want to be!

IF you can only do TEN then do that. Only able to do FIVE? Then do that. Can’t do that? Get into physical therapy on a doctors order so you can build up to that! There are no hopeless cases out there! I know I am not one!

I find everything gets soft and flabby (loose skin etc) with extreme weight loss that comes with weight loss surgery. Building muscle helps a variety of things and tones the muscle.

It’s hard at first but I know it gets easier! Let me know how it works out for you!~ Good luck if you are reading this!~

That is my ten minute challenge!

 

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I did a lot of thinking this week about this blog and what I wanted to write here.

I decided to write on the above subject line but also write a bit about WHAT has keep me on track, best tips, most successful things I have done.

 

So here goes!

1. I walk, not everyday but I walk. (no less than 3 times a week but usually four or five) I try to do it in the sunshine. Know why? In the olden days, the days that weren’t so good I would become a virtual recluse. I got seriously, and I mean seriously VITAMIN D deficient. This is not the case anymore for two reasons: a) I take a supplement and make sure it has me taking at least 1500 MG of Calcium Citrate (not carbonate) each day and it won’t work without Vit D. and b) I get it from the sun! Free and cheap! NOTE here though, USE SUNBLOCKS!! I used a pedometer everywhere. (Mine is a FitBit but others I know have a Nike band or another type. Get something that works for YOU! it IS motivational, walking is free too!)

If you can walk every day, do it! Even if in the beginning it is only a block!

 

2. I take in no less and I mean NO LESS than 70 grams of protein a day, staggered out!

My favorite sources now that I am off of most protein supplements (my favorites of those are Atkins cuz of low carb and Unjury cuz it takes great, is low carb AND low calorie!) it is usually one of these. IF I fail here I will lose it all. I have to shop and make sure I have these in my fridge each week!

a.- Greek Yogurt – (note watch out for secret sugar counts by checking the calorie and carbohydrate counts on the side of the container! If it is over 100 calories or has over 9-10 grams of carbohydrate it is probably packed with at least SOME sugar). My favorite is light and fit Greek yogurt. I eat probably two a day every day!

b. eggs (cheap and great source of protein)

c. String cheese – the lowest fat I can bear. I like Frigo cheeseheads brand. The light version is pretty good.

d. Almond milk – unsweetened, tastes fabulous and if you are counting carbs this has none vs. real milk!

e. I eat meat once a day and not all meats are the same – I like chicken a lot. Boneless skinless chicken thighs cooked in broth with thyme, Knorr reduced sodium stock, celery, green onions, (you don’t need salt with this stock and broth) pepper and reduced sodium broth and a little white wine. I add a bit of cooking sherry but that is optional. Put a tsp of poultry seasoning if you want and bring to a boil, simmer for an hour covered on low or medium) Delicious! I bag up the leftovers and use them for a few days and put the remainder in the freezer after Day 3 so I can throw it into homemade soup on another day.

NEWLY POST-OP ie. under 6-9 months ignore this part: I also take chicken with skin on (a splurge and not for immediate post op or gastric by pass patients because of the fat) and dry it off after rinsing it and toweling it off. I brush lightly with olive oil (and I mean lightly!) I salt with tons of light salt and pepper a little poultry seasoning, some rosemary and/or a bunch of thyme. Bake at 375 for about one hour or until I put a thermometer in and it says 165 degrees at the thickest part of the meat. It should be golden crispy on the outside. I don’t eat the skin EVER, it has about 100 fat calories per inch! I don’t like that! My partner in all things loves that I make this for him though!

Beef is super high in protein but has a lot of fat, I limit to once a week. I have pork once a week. I saute in broth or bake. I do NOT fry ever! 100 calories a teaspoon of fat sucks! I don’t want to record that you know?

 

3.  I take my vitamins EVERY DAY! I want to live without a damage bone structure, damaged nerves from deficiencies and all the havoc that passing out and getting in a car accident could cost. It is part of my duty to myself to have this personal accountability here! I don’t like feeling tired all the time! I take Unjury chewable multiple vitamins, Bariatric Advantage calcium chews (caramel is best), Wellesse B complex liquid just to boost my energy if it ebbs low and as directed a sublingual B12 and/or injection of B12 as directed. I don’t miss any one of those things EVER!

4.  If you are post gastric sleeve I would suggest Miralax EVERY DAY or you will regret it! Tiny stomach, all protein diet, low fiber count and you get backed up. I mix mine with vitamin water zero orange and it’s great!

5. I hydrate, I keep water beside my bed at night and I keep a bottle of Vitamin Water zero at my side always! I drink ALL the time. I didn’t before and I felt slugish, tired, run down, my skin looked bad. Since most of my being in this corporal body I walk around in is WATER I need it and I need it a lot! Kidney stones stink!

When I walk I have a bottle, if I go to the movie theater that’s what I drink usually (more on that topic of movies and going on later)

WATER=LIFE!!!

6. I record EVERY and I mean EVERY BITE that goes in my mouth! Every one! I don’t miss a day EVER! I use Myplate at http://www.livestrong.com/myplate. It is free and when I do this historically, I SUCCEED at maintenance after weight loss, when I don’t I start gaining and losing track of what I am doing. (this also has an APP too for you smart phone users though it’s not as good as the computer version)

Every single weight regain I have EVER had (and there has been a few of these times in my life sadly) it is because I have failed to do so! EVERY TIME! “Just Do IT!” as Nike says! (My favorite all-time inspirational saying!) Don’t miss a day … ever or plan to fail.

Which brings me to………

7. If I fail to plan I plan to fail, also historically true! Plan you grocery lists, your cooking, your food for each day, your protein counts (make sure you get it all in), your exercise, your liquids (beer and alcohol doesn’t count! lol), walking and your time. I have my set list ready in my purse. I check during the week to make sure I have enough for the next day or week. Every day, every week. IF I FAIL TO PLAN, I PLAN TO FAIL!

8. Recreate, get out among other humans. Not sure how and in what? Check out http://www.meetup.com for any extreme number of shared interested (including staying motivated with whatever you are dealing with or want to do) but recreate! I am 3 groups there now. I attend my weight loss support as often as I can. Why? Because I need to see them and they need to see me for the same reasons. Newbies remind me where I was, older people are kept on track see how others are doing and I think it is important to share this journey. It is important. For you it might be weight watchers, or a support group in a 12 step group like AA, NA or OA. All help but we need to give and get support I think. Having something fun to do and places to go to are pretty important especially if you are single.

THERE are FREE exercise groups in Meetup all the time to add to point number 1 about walking. If you can’t afford a gym yet (I bet you will in time) these are usually quite free. IF there isn’t one for your area, START ONE!

9. I had to stop making excuses and get with it!

10. Weigh on a regular basis to keep on track. I do it every am before I eat or drink anything on an electronic scale. Some people have eating disorders made worse by this. With your dietician or whomever is helping you with this by having you weight backwards.

I hope this helps someone but I am certain from time to time I am going to need to come back to this and read it over and over again! Check out the poll!

 

 

LAUGH much and often!