Working Out Wednesdays! #WLS
Week 9 is done, now onto Week 10! My body really responded to changing up my workouts this week. I stopped doing The 30 Day Shred (30 DS) everyday, continued to progress through Couch 2 5k (C25K) and even added a rest day each week. I think my body really wanted me to quit over doing it. I will increase my activity as things become easier, but for now I am feeling great!
This week say me moving onto Week 5 of C25K, and I also continued to work through Level 2 of 30DS. I am still following Anita (the one who does modified moves) for most of 30DS, but I am getting through it and loving it!
I mentioned in my 5 Month Surgiversary post that I am signed up for a 5k in April with one of my girlfriends as well as a half marathon (walking) in June for a charity event that another one of my girlfriends is a part of. The tricky part is going to be to figure out how to work through training for both. Luckily the walking will be the easiest for me. I don’t think I’ll need the full 3-6 months that they recommend for training. Once I get through the 30 Day Shred I am going to start adding in the half marathon training sessions…I still wonder how this is me now sometimes!
Last Weeks Recap
- 1/18/12 Wednesday: Week 4(2) Day 2 C25k. 320 Calories burned; 2.2 miles completed.
- 1/19/12 Thursday: 30 DS Level 2. 220 Calories burned.
- 1/20/12 Friday: Week 4(2) Day 2 C25k. 320 Calories burned; 2.2 miles completed.
- 1/21/12 Saturday: Off
- 1/22/12 Sunday: 30 DS Level 2. 220 Calories burned.
- 1/23/12 Monday: Week 5(1) Day 1 C25k. XX Calories burned; XX miles completed.
- 1/24/12 Tuesday: 30 DS Level 2. 220 Calories burned
- Wednesday: C25K (Week 5)
- Thursday: 30DS (Level 2)
- Friday: C25K (Week 5)
- Saturday: 30DS (Level 2)
- Sunday: Off
- Monday: C25K (Week 5)
- Tuesday: 30 DS (Level 2)
Getting through C25k week 5 wasn’t/isn’t pretty, but I am doing it. I can’t believe that I am doing it, but I am. I don’t necessarily enjoy every session, but I feel so amazing once it is over. I have also found that once I get through the 3 minute mark of jogging, getting through to minute 5 isn’t that bad. It’s those first few minutes that are tough for me!
Five Month “Surgiversary” & Weekly Weigh In #WLS #VSG
Five months? Has it really been that long since surgery? I am finding it harder and harder to remember life pre-op. I am loving the new life that I am living. Everyday is another chance to move towards a healthier future. I now spend my time looking forward to being active instead of finding ways to avoid activities at all costs. That’s not to say that I didn’t exercise before, readers of this blog know that I did, but no where near the intensity that I am able to now. My body is changing, my insides are changing, I feel absolutely AMAZING. It’s hard to imagine how I am going to feel in another few months.
The odds of me hitting 100 pounds lost by the 6 month mark are pretty small at this point. I’ll be honest though, I really don’t care! I know that I am going to get there in the next few months, and I know that I am doing the right things on a daily basis. I keep my protein over 80 grams a day, recently adding a second protein shake back into the mix so that I am over 100 on some days. My carbs are usually less then 40 or 50 grams. My calories range between 700-900 calories a day, some days a bit less, some days a bit more.
There has only been one thing that I have had an issue with post op (carbonated beverages), which makes me love my sleeve even more everyday. Somedays or really some meals my eyes are bigger than my stomach is, so I wind up putting more food on my plate than I can actually eat. For some people that might be a problem, but I have learned to listen to my bodies que’s that it is done eating, usually a tiny burp or hiccup. I have added alcohol back into the mix, albeit only a tiny amount. I might have a half of a glass of wine here or there, but never more than once a week, probably more like twice a month.
I’ve been posting once a week about my activity. I’m working my way through Couch 2 5k (C25k) as well as doing the 30 Day Shred, 30 times. I did have to stop doing 30 Day Shred everyday, and my knees are VERY thankful for it! I had no idea that I’d enjoy C25k and 30 Day Shred as much as I do. Granted while running I sometimes want to stop, but so far I’ve been able to push myself through those times. I’ve already signed up for a 5k to run with one of my girlfriends. I am also signed up to walk a half marathon with another one of my girlfriends in June which I am super excited for! It will knock two items off of my 40 by 40 list.
I’ve written posts about how I find the thought that WLS is the “easy way out” to be complete BULL $HIT, and I still entirely agree. This is NOT the easy way out. While yes I do have a tool that helps me every single moment of the day, it is just a tool. I could eat chocolate all day long, I could eat chips all day long, it’s up to me to get in my protein in, it’s up to me to exercise. The Sleeve is very different than surgeries like Gastric Bypass, you don’t get dumping syndrome with the sleeve (apparently a few people do, but the average person doesn’t.) Foods don’t get stuck in the Sleeve the say way that they get stuck in the Lap Band. It’s truly up to me to make the smart choices that help me move forward in my weight loss.
If you’d like to catch up on other months in my journey they are below.
Below are photos from surgery day and then photos from 5 months post op. (FYI If you want to see all progress photo’s here’s a link.) I really started to notice changes at the three month post op mark, but this month, the changes are even more dramatic when compared to surgery day. I still have my “fat tire” around my mid section, but it continuously gets smaller. I’m hoping that one day it will be gone, ha!
Photo’s from 8/22 (Day of Surgery)
Photo’s from 1/22 (Five Months Post-Op)
Measurements
I forgot to take pictures before I started the pre-op diet, but I did take my measurements the day that I started the two week pre-op diet. The numbers below include changes since 8/8, the day I started the pre-op diet.
I only take measurements from one side of my body, some choose to take measurements from both and wind up with much higher numbers. I suppose I’m lazy about measuring!
- Waist: -9 7/8″ (-2″ this month)
- Hips: -9″ (-1″ this month)
- Right Thigh: -4 1/2″ (-3/4″ this month)
- Right Calf: -2 5/8″ (-0″ this month)
- Left Bicep: -2 5/8″ (-3/4″ this month)
- Neck: -2 1/2″ (-1/2″ this month)
- Chest Under (ribcage/bra band area): 9 5/8″ (-1″ this month)
- Chest Over (cup size): -6 3/4″ (-1 1/8″ this month)
- Total Lost: -45 5/16″
- Pre Op Weight Loss -12.8lbs
- Month 1 Weight Loss -20.8lbs
- Month 2 Weight Loss -16.6 lbs
- Month 3 Weight Loss -12.4 lbs
- Month 4 Weight Loss -10.2 lbs
- Month 5 Weight Loss -10.0 lbs
- Total Weight Loss -82.8 lbs (-70 lbs Post Op)
Tata for now,
Scale Warfare
Just for my own record keeping (this weight is on Monday the 23rd, one day after my 5 Month Surgiversary Weigh In)
The Weekly Weigh In
- Pre-Op 2 Week Liquid’ish Diet -12.8 lbs
- Weeks 1-10 Post Op -40.6
- Weeks 11-20 Post Op -22.2
- Week 21 Post Op-NWI
- Week 22 Post Op -3.2
- Week 23 Post Op -4.8
- Total: -83.6 lbs
Photo Food Journal Thursdays #WLS
I was a little hit or miss with taking food pictures this week, the ones I got are below!
Lunch Box 1.12.12
Coffee+ 1/2 & 1/2+Egg + Egg White + Cheese for Breakfast; Cheese Stick for Snack; Chili for Lunch; Protein Shake for Snack; Protein Bar if needed.
Dinner 1.12.12
Cod and Sautéed Yellow Pepper. Salad Plate.
Breakfast 1.13.12
Egg+1 Slice Bacon+Cheddar
Lunch 1.13.12
Morning Star Farms California Burger w/ Slice of Cheddar
Dinner 1.15.12
Bacon wrapped filet w/ horseradish sauce. This is an appetizer find from Costco, I love it!
Lunch Box 1.16.12
Breakfast Egg+Egg White+Cheddar+coffee+1/2 & 1/2; Snack Babybel Lights; Protein Shake Lunch; Protein Shake Snack.
Snack 1.16.12
Weak moment at Costco, but a delicious find. These make an appearance almost daily from here on out. A sweet treat with whole grains!
Dinner 1.16.12
I was JONESING for BBQ Chicken Pizza, but wanted to figure out a healthy way. I used a half of a Whole Grain Roll Up, a Tbsp of BBQ Sauce, 1/3 of a roasted chicken breast, and 2 Tbsp of Cheese. Seriously filling, I only ate 75% of it.
Lunch Box 1.17.12
I have spent a lot of this week at a client site that has no microwave, so I’ve been doing shakes for breakfast. Protein Shake Breakfast; Babybel Lights Snack; Chicken Salad and 1/4 Whole Grain Roll Out Lunch; Protein Shake+Granola Thin Snack (about 2 hours apart.)
Dinner 1.17.12
Another healthified pizza, this time with marinara and shrimp. I wound up only being able to eat half of my serving. This is my serving vs that husbands serving.
Lunch Box 1.18.12
Breakfast Protein Shake+Coffee+1/2 and 1/2; Snack 2 Babybel Lights; Lunch Chicken Salad and 1/4 Whole Grain Roll Out; Snack Granola Thin and about two hours later another protein shake.
Working Out Wednesdays! #WLS
Week 8 is done, now onto Week 9! I learned this week about taking a rest and not over doing it. In high school I completely tore my ACL in my left knee. In college I partially tore it again playing soccer. Last week my left knee was giving me a lot of problems, particularly on the days that I was doing both Couch 2 5k (C25K) and 30 Day Shred (30DS.) Because of the pain I was in, I decided to do absolutely nothing on Friday and Saturday with the exception of walking. On Friday I did my normal 30 minute walk with my dog and then on Saturday I walked about 5 miles with one of my girlfriends at a reasonable walking pace. When I completed the 30DS on Sunday I felt SO much better afterwards that I had been feeling. I guess my body did need a bit of a break.
I’ve therefore decided that I am only going to do one workout a day for now. M,W, and F will still be dedicated to C25K, but only to C25K. T, Th, and S (Saturday or Sunday) will solely be dedicated to 30 DS for now. There’s no reason for me to over due it and wind up needing to have surgery on me knee or injuring myself so badly that I can’t proceed with either program.
Last Weeks Recap
- 1/11/12 Wednesday: 30 DS Level 2. 220 Calories burned. Week 4(1) Day 2 C25k. 320 Calories burned; 2.2 miles completed.
- 1/5/12 Thursday: 30 DS Level 2. 220 Calories burned. Week 4(1) Day 3 C25k. 320 Calories burned; 2.2 miles completed.
- 1/6/12 Friday: Off.
- 1/7/12 Saturday: 5 Mile Walk, but no C25K or 30DS.
- 1/8/12 Sunday: 30 DS Level 2. 220 Calories burned.
- 1/9/12 Monday: Week 4(2) Day 1 C25k. 318 Calories burned; 2.2 miles completed.
- 1/10/12 Tuesday: 30 DS Level 2. 220 Calories burned
- Wednesday: C25K (Week 4)
- Thursday: 30DS (Level 2)
- Friday: C25K (Week 4)
- Saturday: 30DS (Level 2)
- Sunday: Long Walk or entire day cleaning out garage
- Monday: C25K (Week 5)
- Tuesday: 30 DS (Level 2)
Right now the schedule is to start C25K Week 5 next week, I might decide to do Week 4 for a third time, but I have not decided which way I am going yet. I am working through the program at my own pace, and feel no need to rush myself!
2012 Goals Update #WLS
We aren’t that far into 2012, but I wanted to check in on my 2012 goals and how they are coming along. I had two lists of things to accomplish, things from my 40 by 40 list, and then a general goal list for 2012. The items in green are ones that are added from my original plan from Dec 2011 thanks to friends and family helping me get them on the calendar for 2012!
Here is the list of 2012 items from my 40 by 40 list:
- #6-Shop in the “Normal Section”-In Progress
- #8-Reach a Healthy Weight (this isn’t specific to the BMI Charts, it’s specific to what my doctor finds to be a healthy weight for me.)-In Progress
- #10-Run a 5k-Scheduled for April 14, 2012
- #12-Hit the 100 lbs lost mark-In Progress
- #13-Get the husband to Blacksburg for a visit-Summer 2012
#14-Own a bike (and use it)Christmas present from the hubs, 2012 is starting off great!- #17-Wear a swimsuit and feel proud Summer 2012
- #19-Buy a pair of shorts…and wear them in public Summer 2012
- #21-Buy an outfit from Ann Taylor Loft or Anthropology-Fall 2012
- #27-Take a yoga class-Scheduled Fall 2012
- #32-Take a spin class-Scheduled Fall 2012
- #40-Take a Photography class-Scheduled March 2012
- #2- Go to Vegas-Scheduled for Summer 2012
- #20 – Walk a half marathon Schedule June 2, 2012
- #28- Lean to Kayak Scheduled July 2012
- #34- Play 9 Holes of Golf Scheduled July 2012
My additional goals:
- Only wear yoga or track pants for walking the dog and exercising. Doing great! Though it’s tough to not want to run errands on Saturday RIGHT after working out.
- Wear make-up whenever I leave the house. Doing great! I have to remind myself to at least put on a little when I am doing things like grocery shopping, but I am doing it.
- Make more of an effort with my clothes. Put together complete outfits each day for work on Sunday to prepare for the week. This one isnt going great. While I am putting more of an effort in with my clothes, I am NOT doing a great job planning them in advance. My morning would be so much quicker if I did.
- Photograph my food at least one day a week for the blog. I changed this one up a bit, and have been posting photos on Thursday of random meals through out the week.
- Track my food EVERY SINGLE DAY in My Fitness Pal. Doing reat!
- Complete the Couch 2 5k program, regardless of how long it takes me. Doing great!
- Comment on two blogs a day. Um since work is kicking my ass, I’ve had to be content with reading blogs when I can find free time, whether its before bed on my Kindle Fire or on my phone while waiting for a meeting to start. I am getting them read, but I am still not commenting very well. I’m so sorry!
How are your 2012 goals coming along?
Tata for now,
Scale Warfare
Week 22 Weekly Weigh In #WLS
Last week I decided I wasn’t going to weigh for a while, but I wanted to peek at the scale this morning and sure enough it was down a few pounds, so I wanted to track them! I don’t know if the scale moved because I took two days off from formally working out (more on that on Wednesday) or because I really focused on water this weekend, either way, I’ll take it.
Onto the Weigh In Portion…
- Pre-Op 2 Week Liquid’ish Diet -12.8 lbs
- Weeks 1-10 Post Op -40.6
- Weeks 11-20 Post Op -22.2
- Week 21 Post Op-NWI
- Week 22 Post Op -3.2
- Total: -78.8 lbs
My goal last week:
- 30 Day Shred EVERYDAY; Couch 2 5K MWF
- Water, water, water. I got in water over the holidays, but not nearly enough.
- >75 grams of protein a day.
The Reality:
- I hit my C25K goal, my water goal, and my protein goal, but I didn’t hit my 30DS goal. I am going to write more about that on Wednesday, but the basics of it is, I need to scale back.
My goals this week (22):
- 30 Day Shred Tuesday, Thursday, and Saturday (or Sunday); Couch 2 5K MWF
- Back to basics. Two protein shakes a day, only lean protein at meals.
- >75 grams of protein a day.
Tata for now,
Scale Warfare
Random Pictures from the Week
We had a freak snow squall on Tuesday. Enough to stick and cause traffic (the DC area so doesnt do snow well.) It was beautiful and snow globe like though! It’s probably hard to tell but the snow flakes were massive!
Every evening when I go to lay down my yoga mat to start the 30 Day Shred, my dog decides it’s time for me to pay extra attention to him. He’s taken to laying down directly on the mat while I do the warm up, and I have to kick him off when it’s time for the first round of pushups. During the sit ups he seems to think it’s his personal snuggle with Mama time. I might need to shut the door to the basement and keep him upstairs during Level 2!
Photo Food Journal Thursdays! #WLS
Something I should point out about my meals is that I only eat off of standard sized dinner plates if I am eating out. Most of the time I either eat on an appetizer plate, or on a salad plate. It helps me to make my portions feel more “normal.”
Friday Breakfast
I stopped at a Deli by my client site since I arrived early to a meeting. I ate about 3/4 of the egg with cheese, and one slice of the Turkey Sausage.
Snack Friday
Friday is one of my double workout days, so I was a bit hungry before dinner. 2 Tbsp Whole Foods Treasure Hunt Trail Mix.
Friday Dinner
While I normally don’t eat pasta, my Dad made us a few frozen meals, and this was one of them. Super yum! 3 oz of Lasagna. (Appetizer Plate)
Saturday Breakfast
1 egg, 2 Tbsp sharp cheddar, 1 Turkey Sausage, 1 glass Emergen-C Lite (was feeling a cold coming on.) I drank the Emergen-C before I ate breakfast. I always follow the do not drink for 30 minutes after rule, but I rarely follow the do not drink for 30 minutes before eating rule. (Salad Plate)
Hiking Snack Saturday
I needed some sustenance during our 7 mile hike. 2 Tbsp Treasure Hunt Trail Mix, yum!
Saturday Night Dinner
I only ate the gyro meat, approximately 2oz. (Salad Plate)
Snack Saturday Night
After doing the 30 Day Shred, walking the dog, and doing a 7 mile hike, I knew I needed to get more than 700 calories in for the day, so I had a Brownie Quest bar. It hit the desire for dessert head on!
Sunday Breakfast
1 egg, 2 slices of lean bacon, 2 Tbsp sharp cheddar.
Sunday Dinner
2 hard boiled eggs, mayo, 1 slice bacon, mustard. Started off being deviled eggs, but the whites fell apart and it turned into egg salad.
Monday Lunch Box
Coffee w/ Splenda & 1/2 and 1/2, Egg, Turkey Sausage, 2 Tbsp Cheddar, 2 Deviled Eggs, 2 Babybel lights, 1 Premier Nutrition protein shake.
Monday Dinner
3 Scallops and 1/4 cup zucchini slices sauteed in Olive Oil.
Tuesdays Breakfast
One egg, one turkey sausage, 2 Tbsp sharp cheddar. This is the breakfast I make at work almost every single morning in the microwave.
Tata for now,
Scale Warfare
Working Out Wednesdays! #WLS
Week 7 is done, now onto Week 8! I did really well this past week with the exception of Sunday where I gave myself a rest day. I was starting to get sick, so after about 4 hours of cleaning the house I decided to call the day quits and rested for the remainder of the day.
Last Weeks Recap
So here is what I’ve done so far this year:
- 1/4/12 Wednesday: 30 DS Level 1. 223 Calories burned. Week 3(3) Day 2 C25k. 270 Calories burned; 2.01 miles completed.
- 1/5/12 Thursday: 30 DS Level 1. 220 Calories burned.
- 1/6/12 Friday: 30 DS Level 1. 224 Calories burned. Week 3(3) Day 3 C25k. 270 Calories burned; 2.1 miles completed. I ran 6 minutes straight just to see if I was going to be able to proceed to Week 4!
- 1/7/12 Saturday: 30 DS Level 1. 220 Calories burned. 7 Mile Hike. 955 Calories burned.
- 1/8/12 Sunday: Rest Day
- 1/9/12 Monday: 30 DS Level 1. 220 Calories burned. Week 4(1) Day 1 C25k. 318 Calories burned; 2.12 miles completed.
- 1/10/12 Tuesday: 30 DS Level 1. 220 Calories burned.
- Wednesday: 30DS (Level 2) & C25K (Week 4)
- Thursday: 30DS (Level 2) & C25K (Week 4) *Leaving to go out of town Friday afternoon, so don’t want to miss my third run of the week!
- Friday: 30DS (Level 2)
- Saturday: 30DS (Level 2) & a long walk.
- Sunday: 30DS (Level 2)
- Monday: 30DS (Level 2) & C25K (Week 4)
- Tuesday: 30 DS (Level 2)
I was 100% convinced that I was going to have to do Week 3 of C25K for a fourth time. When I did the 6 minute run on 1/6, it wasn’t pretty, and I had to talk myself out of quitting, about oh, every minute or so, but I did it. Doing that 6 minute run pushed me to know it was OK to move onto Week 4. Scary! I made it through Monday, which was the first day of Week 4. You walk 5, jog 3, walk 1.5, jog 5, walk 2.5, job 3, walk 1.5, jog 5, walk 5. That’s a total of 16 of the 31 minutes jogging!
I start Level 2 of the 30DS tonight and cant even begin to tell you how nervous I am for it!
Beautiful January Day #WLS
We’ve had really strange weather this winter. Overall it’s been much warmer than usual, 40′s and 50′s for highs which is 10-20 above normal. This past week, it was 11 when I woke up one morning, then on Friday it was 68. Saturday was a beautiful day, with highs in the low 60′s, so we decided to take advantage of the beautiful weather as well as some of the amazing hiking trails that we have near by. We headed over to the Manassas Battlefields. For those of you not familiar with Civil War history, Manassas is the site of numerous Civil War battles, but best known for the first major battle in the Civil War.
There are several loops that you can take, as well as numerous off sets of those loops. We started off on the 5.2 mile loop, but we took several of the little extra loops and wound up going for just over 7 miles. We ran into a guy who was doing 17 miles of trails for the day, talk about inspiration! There are some somewhat steep hills to go up and down, but over all it was a very enjoyable hike along the sometimes muddy trails. We had a great time, and were wiped out from all of the fresh air! One of us might have taken a cat nap at about 6PM for two hours (guilty as charged!) Below are some pictures that I took along the way.
Hiking Pictures
It was a beautiful day to spend our Saturday! Granted our Christmas tree is still up because of the hike, but I did burn over 900 calories, so it was worth it!
Tata for now,
Scale Warfare
