Tag Archives: Working Out

Running #WLS #VSG

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So I started to Couch 2 5k back in November/December time frame.  My goal was to take as long as I needed to, to get through the program and knock one of the items off of my 40 by 40 list.  For some reason I can’t bring myself to finish the stupid thing.  I’ve finished Week 8, and I’ve started Week 9, but I get so flipping bored and just want to do other things.  I’ve tried running indoors on the treadmill and outdoors in various locations.  With the exception of running by East Mission Bay in San Diego, it isn’t exactly fun outside either.

For a while I was LOVING the running, but now I feel like I have to force myself to do it.  I am signed up for a 5k in mid April and I am excited to just get through it so I can knock it off of the list.  I am having so much more fun going to classes, going hiking, trying out different machines at the gym, etc.  I am starting to realize that running might just not be my thing.

Don’t get me wrong, I think it’s awesome that I can hop on the treadmill or go for a run outside and knock out a few miles now, something I’ve never really been able to do before, but I’m not IN love with it, if you know what I mean.  I did 8 miles in 60 minutes on the elliptical on  Level 6 this past Sunday.  I know that the elliptical and running aren’t the same, but it does show me that I do have the endurance to push myself for a full hour.

Thoughts??

Tata for now,

Scale Warfare

Actually Following the Rules #WLS #VSG

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When I started working out, well more than just walking, I emailed the nutritionist in my surgeons offices asking her how much I should be eating.  While she wasn’t entirely clear, she gave me this basic advice:

Workout days (WOD) I should be closer to 1000 calories and 100 plus grams of protein range.  My personal add on to these days is less than roughly 60 grams of net carbs and 12+ glasses of H2O.

Non Workout (NWOD) days I should be in the 800 calorie and 80 plus grams of protein range.  My personal add on to these days is less than 40 grams of net carbs and 8+ glasses of H2O.

While she isn’t worried about counting carbs, I am, since I know that they make me want more and more.  I am not talking about whole grains, I am talking about the “white stuff.”  I am really trying to focus on avoiding overly processed foods.  I do allow myself an indulgence a few times a week (which my new therapist said is a GOOD thing,) I track the indulgences and make sure that they fit with in my plans for the day.  This past Sunday for example, the step kids brought home a crap ton of those mini york peppermint patties.  Not really a favorite food of mine, but suddenly I had downed three of them.  Since I had missed the spin class in the morning, I turned what I thought had turned into a NWOD, turned into a WOD.  I headed up to the gym and did almost 8 miles on the elliptical in 60 minutes and burned those bad boys off!

I’ve been following these guidelines for a little over a week now and the scale is already moving again.  I have a feeling on double workout days, I might need to go a little higher than the 1,000 calories, but for now I am sticking to the prescribed experiment.

If you’re on myfitnesspal, feel free to add me as I share my food journal.  My name on there is scalewarfare.

Tata for now,

Scale Warfare

Hello Lova’

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I woke up a bit sore this morning from Body Pump last night, but it was that good kind of sore, the kind where you know that you actually did something to deserve it.  I can’t wait to go back and do it again.  The soreness helped me get more excited for Yoga 1 today.

When I went into the class I found the instructor and let them know that this was my first ever yoga class.  She showed me where to lay out my mat, and showed me where they had the yoga blocks and straps.  I’ve seen the blocks and straps before, but had never known what to do with them.  I honestly enjoyed every minute of the class.  There were several other new people in the class so she spent some time walking around and helping each of us adjust into the various positions.  I left feeling well stretched out and a bit serene as hokie as that sounds.

I can definitely see adding this class to my weekly repertoire.  There are 5 or 6 different yoga classes that this new gym offers, I don’t think I’m ready for Bikram (mainly because I HATE to be hot) but Yoga 1 was lots of fun!

Tata for now,

Scale Warfare

I’m BACK

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At least I think I am.  I’ve been going through a horrible bout of the crazies at work paired up with a case of writers block.  I haven’t been able to think of anything to write and with work being so busy, the blog is the first thing to slip.  As much as I am back, I can’t guarantee tons of posting.  My project at work is insanely busy the closer we get to completion, so that really is my focus.

Usually when bloggers disappear, particularly weight loss bloggers, we gain 25 pounds and quit working out.  Not this lady.  I hit the 100 pound lost mark.  Granted I’m up a few from that thanks to all of the work stress and not always making the right choices, but I’m back on track.

I also haven’t given up on working out.  I’m on the last couple of days of Couch 2 5k, and have already down loaded the app for Bridge to 10K which works you to running for 60 consecutive minutes.  Running is a crazy thing to me.  Somedays its an absolute joy and the time just flies by.  The past couple have been more torture than joyous.  I’m sticking with it though.  I don’t see myself being a marathoner or even a half marathoner, I just want to get through the 5k so I can knock that off my list.

I’ve knocked two more items off of my 40 by 40 list in March.  Reached 100 pounds lost and take a Body Pump class.  I took the Body Pump class today, and can I say?  I’m in LOVE.  The hubs and I are testing out a new local gym and I’m taking full advantage of the free 7 day pass.  Tomorrow I will be knocking another item off the list, #27-Take a Yoga Class.  This weekend I will be knocking off #32-Take a spin class.  The yoga class I’m not super nervous for, its a level 1 class, so I think I can work through whatever I am capable of.  The spin class, SO nervous.  A friend recommended a gel seat cover so I have one coming from Amazon.  I’m scared my lady bits are going to be in pain for days!

Eating has been on point this week, I’m really focusing on getting back to basics.  Protein first, two shakes a day if needed to hit my 80 grams of protein required, taking all of my vitamins (2 weeks straight without missing one!) and I’ve been testing out new recipes from a few Paleo cookbooks I’ve picked up.  All very simple foods, but packed with flavor.

On top of all of this, I’ve made my first appointment with a counselor.  While most things in my life are going great, I’ve changed a LOT over the last 6-7 months and its sometimes changing the dynamics of relationships in my life.  It will be nice to work with a third party that is impartial to work through some of those issues.  I’m also looking to work on some body image issues that I am running into.  While I can now show in “normal” stores, and am just pounds (literally) away from Onederland, I still see the 300+ pound person in the mirror.  I know that it takes a while for someones head to catch up to where their body is, but I am looking forward to having someone help me work through those issues.

The appointment tomorrow is really just an interview of sorts.  One of the pre-op requirements that I had was a physiological analysis, which consisted of 2-3 visits with a therapist.  I knew immediately that I didn’t connect with the person who was doing the analysis, but I didn’t want to start the process over again.  I’m will now to meet with multiple people until I find the person that I “click” with.  Yes Mom, I’m finally ready to listen to a brain doctors :)

Tata for now,

Scale Warfare

Working Out Wednesdays! #WLS

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I hit a big milestone with Couch 2 5K (C25K) this past weekend, I ran for 20 minutes straight!!!  Me, this lady, I did it.  I can’t believe it.  I seriously can’t.  I still wouldnt call myself a runner, let’s face it, I go really slow, but I still did it and it felt AMAZING.  I kept on thinking I’d do Days 1 and 2 of Week 5 over and over again a few times, but when I woke up Sunday morning, I said I’M DOING IT, BRING ON THE MILL (aka treadmill!)

The 5 minute warm up walk went faster than I could have imagined, next thing you know, the sweet yet encouraging British Lady on my i-Phone ap said it was time to start running.  After the first 5 minutes, she updated me to tell me that I was a quarter of the way there.  The first 5 minutes were the roughest of the entire 20 minutes.  After that I got in a really good pace and looked forward to hearing the next 5 minute update.  Next thing you knew, it was 20 minutes, and Simone, the sweet British lady, said “YOU DID IT!  You can officially call yourself a runner!”  Awww, thanks, Simone.  Doing so well at the 20 minute run encouraged me to not re-do Week 5 and progress directly to Week 6.  Week 6 starts back with intervals and ends with a 25 minute run.  I am giving myself full permission to re-do Week 6 if required.

I’m pretty proud of myself for getting in all of the activity that I did last week, considering that I also worked about 70 hours.  I was worn out, but I did it!  I got a bit thrown off on my schedule and took a rest day where I normally don’t but that’s ok, I ran for 20 minutes!  Just might be my excuse for everything this week, ha!

Last Weeks Recap

  • 1/25/12 Wednesday: 30 DS Level 2.
  • 1/26/12 Thursday: Couch 2 5k Week 5 Day 2
  • 1/27/12 Friday: 30 DS Level 2
  • 1/28/12 Saturday: Off
  • 1/29/12 Sunday: Couch 2 5k Week 5 Day 3…ran for 20 minutes and over a mile straight for the first time since High School!
  • 1/30/12 Monday: 30 DS Level 2
  • 1/31/12 Tuesday: Couch 2 5k Week 6 Day 1
My schedule for next week:
  • Wednesday: 30 DS (Level 3)
  • Thursday: C25k (Week 6)
  • Friday: 30 DS (Level 3)
  • Saturday: Off
  • Sunday: C25k (Week 6)
  • Monday: 30 DS (Level 3)
  • Tuesday: C25k (Week 6….maybe 7 if I think I can pull it off)

I’m bumping it up to Level 3 of the 30 Day Shred this week…OMG am I crazy?  I still do the modified movements, but I can make my way through Level 2, so I figure it’s time to move on.  I’m excited for this week of working out!  New C25k longer run AND new workouts with the 30 Day Shred!

Tata for now,
Scale Warfare

Working Out Wednesdays! #WLS

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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
My schedule for next week:
  • 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!

Tata for now,
Scale Warfare

Working Out Wednesdays! #WLS

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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
My schedule for next week:
  • 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!

Tata for now,
Scale Warfare

2012 Goals Update #WLS

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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

Photo Food Journal Thursdays! #WLS

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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.

Breakfast at the deli

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.

1.6.12 post workout snack

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)

Dinner 1.6.12

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)

Breakfast 1.7.12

Hiking Snack Saturday

I needed some sustenance during our 7 mile hike.  2 Tbsp Treasure Hunt Trail Mix, yum!

Snack on the trail

Saturday Night Dinner

I only ate the gyro meat, approximately 2oz. (Salad Plate)

Dinner 1.7.12

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!

Snack 1.7.12Sunday Breakfast

1 egg, 2 slices of lean bacon, 2 Tbsp sharp cheddar.

Breakfast 1.8.12Sunday 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.

Dinner 1.8.12Monday 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.

1.9.12 lunch boxMonday Dinner

3 Scallops and 1/4 cup zucchini slices sauteed in Olive Oil.

Dinner 1.9.12Tuesdays 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.

Breakfast 1.10.12

Tata for now,

Scale Warfare

Working Out Wednesdays! #WLS

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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.
My schedule for next week:
  • 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!

Tata for now,
Scale Warfare