I'm Back! (Photos Enclosed)

  I have changed my entire life on the last 365 days.... Yesterday marked the one year point that I had decided to give up soda, change my diet and start working out daily! And now I am only 49 pounds away from my goal! That means I have gone from 375 pounds to 199! WooHoo!
  I also changed jobs and separated after 13 years of marriage with even more changes are coming! I will also be posting to my blog again. Sorry for the 2 month hiatus! Just had an overhaul on my world. That being said..... This post is just a photo update!
  Thank you to all my supporters. I can't express my gratitude!
But, to those backstabbing, two-faced individuals that have nothing better than to run your mouth and bash me every chance you get..... go fuck yourselves! I am doing this for ME and your opinion does not mean shit! Take your jealousy, insecurities or whatever drives you to be so unhappy and go kick rocks!

Changing Things Up!

  Well, time for me to change things up! Some of you know I had the most insane schedule at work since last October.  I FINALLY have a NORMAL schedule! Sunday through Wednesday 8am to 7pm! I am completely excited!  Part of this schedule change means no more day time classes during my 7 hours off between split shifts on Tuesdays and Wednesdays but I found a way to rework my classes so I can still get in 11-12 classes each week. Averaging at least 2 hours a day, 6 days a week! Yay!
  Changing up my routine is giving me a couple new, more challenging classes as well as slipping in one day dedicated to machine and cardio workouts, which I had been missing. According to a website (one of many) I read articles on.... changing up your routine is recommended.  This particular site is www.fitday.com and this article titled "Why You Should Change Up Your Workout Routine Daily" sums it up in a simple way. Without telling you what they think you "must" do! So, I included it below:

Why You Should Change Up Your Workout Routine Daily

If you would like to know whether you need to change up your workout routine, the simple answer is affirmative. However, in order to fully understand why you need to do so, you will have to find out about how your body reacts to exercise. Sticking to the same routine can be very convenient, but at some point, this routine may not give you any results, so you need to shake things up. Changing the workout routine can be a motivator and may make things more interesting for you.

Why You Should Change Up Your Workout Routine

Finding an exercise routine that you like doing and are able to do may take a lot of time and dedication, and you may think this routine will help you get rid of all your excess weight. In the beginning, you may notice that you're shedding pounds and the exercise routine pays off. However, after a few months, you may start to stagnate at the same weight, even if you do the same amount of exercise and you stick to your dietary restrictions. The reason for this is simple: with the repetition of the same type of workout, your body will get used to the exercise routine and will consume less energy.If you change up the exercise routine, your body will be continually challenged and it will burn more calories, resulting in a more successful weight loss. In addition, you can avoid repetition and boredom. Many people will quit their workout routine due to boredom or lack of results. The change can be made in the intensity of the workout or in the type of workout. You may also increase the time spent working out.

How Often to Change Up Your Workout Routine

Some experts believe that it can be helpful to change up your workout routine on a daily basis and perform a different type of workout each day. However, even if you change your routine once every two or four weeks, you may see better results than if you maintain your regular routine unaltered. Your body will have to work harder and you will also avoid repetitiveness.

How to Change Workout Routine

To change up your workout routine, you will need to get creative or talk to your trainer. For instance, if you're running, you will have to add a few sprints, change your route, choose steeper routes or make abrupt stops for some other types of exercise.If you work out in a gym, you can change the equipment you use. If you spend 30 minutes on a stationary bike, you can increase the intensity of the workout by adding speed, or you can spend 10 out of the 30 minutes on a treadmill.You will have to challenge your body on a regular basis, so that it won't get used to the routine and get lazy, burning fewer and fewer calories.

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So, here is my new plan..... as always, you are welcome to join me whenever you can!
MONDAYS - Yoga 7:30pm-8:30pm @ North YMCA
TUESDAYS - Machine and Cardio Day 7:30pm-9:30pm@ North YMCA
WEDNESDAYS - Zumba 7:45pm-8:45pm @ East YMCA
THURSDAYS - Tai Chi 10:30am-11:30am @ Downtown YMCA (optional class)
                              Zumba Express 12:00pm-12:30pm @ Downtown YMCA
                              Bosu Body 12:30pm-1:00pm @ Downtown YMCA
                              Cardio Craze 5:45pm-6:30pm @ South YMCA (new class type!)
                              Pilates 6:45pm-7:30pm @ South YMCA
FRIDAYS - TRX Suspension Training Bootcamp 11:00am-12:00pm @ North YMCA
                      Muscle Pump 4:30pm-5:30pm @ North YMCA
                      Fierce 5:30pm-6:30pm @ North YMCA (new class type!)
SATURDAYS - Zumba 10:00am-10:45am @ North YMCA
                             Core Express 10:45am-11:15am @ North YMCA
SUNDAYS - Rest Day..... isn't that what this day is known for anyway? LOL!

Skills for a Healthy Lifestyle

  There is NO quick fix to weight loss. Bariatric surgery is ABSOLUTELY NOT one. Anyone who thinks otherwise is a complete moron! -okay, rant over.
  Gastric bypass is only a tool to lose weight. You don't wake up and have an amazing body! The part you wake up to, well, that is the part that takes a LOT of work to make pay off. You have to change everything about your lifestyle or the weight will never come off. Even if it does, at first, you will gain it back if you do not follow the rules and find the motivation required to maintain the loss.   Changing your lifestyle is changing everything from your behaviors to how you view your choices. It is hard to change. Easy to say, but, not so easy to really committ.  Afterall, if your weight is high enough to qualify for surgery then face the fact that your way does not work! Unlike an alcoholic or other addict, we can't just stop eating. You have to eat to live. So, it can be overwhelming.  There are classes you can take and support groups out there. I know it sounds crazy to sit in a room full of people and the words "Hi, my name is _________, and I am a food addict" sounds funny. But, there are people out there that lie to themselves and their loved ones about what and how much they are consuming. They may not even realize how much themselves.
  One of the first skills I learned was record keeping. You write down every tiny thing you eat. Every drink, every bite, all of it. There is to be no judgement when you finish the day and go "Oh my, did I really eat ALL that!"  Because it gives you a baseline. The very next day, you simply try to improve upon the day before. No harsh punishments. No berating yourself. Just improve. Once you have a goal in mind, you have the records to plan how to get there. By shooting for a goal you have a direction in which to take yourself. If you have gastric bypass it also is an excellent way to make sure you are getting in all your fluids and protein.  Also, if you have a pissy-pouch and are sick all the time it is a great way to know which foods to avoid.
  The next skill is environmental control. The American way of life is extremely unhealthy. We want it fried, we want it sweet, we want it now. We order through a drive through and down 1500 calories and don't even bat an eye. It is a pain to find fresh fruit or something low sugar low cal on the run. You have heard my gripe on that before. Even though gastric bypass limits the quantity you can eat at one time, it still has to be made up of good choices! If your desk drawer is filled with candy and chips, throw them out! You can not just do it at home. Those afternoon munchies come on hard and fast, last thing you need is to reach in your desk and shovel 300+ calories down your throat just to sit another few hours. Bad idea! Instead you control your enviornment. Keep protein bars handy, keep fruits at hand for that sweet-no guilt pick me up. If you know there are foods that you "can't eat just one" then don't eat any! Overeating is just as bad as the junk. When you control your enviornment from the start you don't have to depend on will power alone. Which honestly,  most people's will power sucks!
  Another skill is planning and problem solving. The ability to plan ahead is really important. Having food you can eat available is a must. Even if you haven't had surgery, who below your diet for some crap food? Example?  At work there is going to be pizza,  nachos,  etc. Okay,  those things are a huge NO NO! Bariatric patients get sick from fatty foods and dieters would have to spend hours in the gym undoing this one snack.  No thank you! So,  what do you do?  Bring foods you can eat. Nutritious and filling instead.  You can still join in, only modified. Yet another part of problem solving is involving your physical activity.  I sit at a desk for up to 12 hours a day.  So, planning my workouts ahead of time sets the expectation of what my day will be like.  When I have to work overtime I can rearrange my workout times instead of skipping them all together.
  Our sedentary lifestyles are adding to the numbers of patients suffering from heart disease, diabetes,  obesity,  etc. The magic pill everyone is searching for is EXCERSIZE!  Even light excersize before surgery significantly reduces your risk dor blood clots. It also decreases the risk of osteoporosis which unfortunately goes up when you have this surgery.  Ugh! But, obviously excersize burns calories. You have to burn 3500 more calories than you take in to lose even 1 pound! Plan for a minimum of 1 hour purposeful excersize daily! Purposeful meaning focused on moving your body beyond what you do in your normal work day!  Like taking a walk.... if your time is very limited then work it into your work day.  Example: take the stairs,  walk the long way around the office,  stand at your desk and do leg lifts or squats. Just a suggestion because it all adds up.
  Here are some basic facts about physical activity: In one study, patients who burnt 2000 or more calories in a week as well as kept records to monitor their food intake maintained almost 77% of their weightloss after 1 1/2 years without having to change anything else! Compared to people who only did about 500 calories worth of excersize and did not record their food who only maintained 26% of weightloss. Personally,  if I am going to work my butt off (literally) then I am going to do my hardest to maintain it. Easier to maintain than start all over!  Another fact I read was that Americans now engage in 75% less physical activity than their grandparents!  Oh heck no! I don't want granny lapping me! Sadly, only 2 states in the US have mandatory PE programs in the school curriculum. Meaning our kids need to move more too. Why not make it a family thing? My kids go with me to the YMCA and also we limit their video game and TV time. I can proudly say my boys were the only ones that passed every single Presidential Council on Physical Fitness Tests, and they have passed them all for the last 3 years! The percentage of students who can pass even simple tests has significantly dropped in the last 30 years.  I read more than 85% of children tested failed them all. In one state, less than 1 in 1000 could pass all 6 subsets! And people blame fast food for the huge increase in childhood obesity.  We need to get everyone moving.  There is no way around it!
  Excersize in general lowers mortality rates from heart attacks, stroke and cancer. It also lowers incidence of hypertension,  hyperlipidemia, diabetes, and obesity. Men who lead inactive lives are 3.4 times more likely to die and women 4.6 times. If unhappy thoughts and numbers are not enough to motivate you, how about the fact that increased physical activity slows the aging process. Hmmmm. We are a country obsessed with our appearances. Good looking people are more likely to be successful...if you don't believe me, Google it.
 
  On a happier now, I did find a few links that may be helpful in coming up with your own plan:

Healthy Eating: Easy Tips for Planning a Healthy Diet & Sticking to It
www.helpguide.org/life/healthy_eating_diet.htm

Discovery Health "7 Step Plan for Healthy Living"
http://health.howstuffworks.com/wellness/preventive-care/seven-step-plan-for-healthy-living.htm

4 Ways to Plan a Healthy Lifestyle for Your Family
www.active.com/parenting-and-family/articles/4-ways-to-plan-a-healthy-lifestyle-for-your-family

  I could go on and on with facts and articles I have read, so I will end tonight by saying,  I am already proud of you! You are looking for answers and knowledge is power.  So, learn the skills,  make a plan and ask for help. You don't have to take this rough read alone!  Goodnight!

Start of my journey. August 24th - December 26th 2013

  Let's just start by saying I was a caffeine addict.  Having at last 64 ounces of Mt. Dew everyday for at least the last 20 years.  In August, I had been told I had dangerously high blood pressure and I made the decision that I was ready to fix me. First thing I did was stop all carbonated and caffeine beverages cold turkey. OMG! The headaches, bodyaches and nausea were AWFUL! But, I can proudly say I have not given in even once. That was just the beginning.
  I have never been a junk food junkie, an emotional or bored eater. Just poor choices and no motivation is what I blame for my size. I started digging through recipes on Pinterest and found that my time was not going to allow much time to experiment since I was working 2 jobs at the time. So, I went straight to the basics. Fresh fruit and veggies for meals and very basic fish and chicken with seasoning. No more butter, no dressings and no sauces. Within the first week or two, I immediately dropped 20 pounds!
  I enrolled in the Via Christi Weight Management Orientation class in late August. I got all the information about Gastric Bypass and started on the path to complete what needed to be done for approval by insurance. I was sitting at about 355 pounds on my first day of Lifestyle Class on September 10th. I knew this was not a "quick fix procedure" before even walking in the door. So, I took notes and paid attention to all the skills they were teaching us. My insurance required 3 months of classes in addition to all the medical guests and psych evaluations before they would make the final approval.  This gave me 3 months to show myself if I could change my life on my own, or if I should go through with the surgery. Every week we had to weigh in and write down everything we ate, how much we worked out and then it was displayed for the whole group to see. I was NOT going to coast through class and expect it to "fix" me!
  I was given a free family membership month at the YMCA so we could try it out. I had been working out 30 minutes to an hour several days a week at the gym at the Cox Call Center where I work. But, it was tiny and was not giving me the motivation I needed. October 1st we walked in to the Y and my love of the gym was born. LOL! I was given 3 free personal trainer sessions with an amazing young woman Named Erin. She had never worked out with someone like me so was extremely sceptical when I told her I was going to be at the gym every single day. Well, I proved those doubts wrong. I missed only 2 days between the beginning of October and three day before my surgery!  I was even at the gym the day I had my EGD (esophagogastroduodenoscopy) procedure done. Just had to wait for the anesthetic to wear off.  Hehehe.
  My Diet? Glad you asked. Here is the basic breakdown of what I was eating daily. 
64 ounces of water or no-calorie beverage
60g protein  *Premier Protein shakes and bars are what I lived on at 30g each bc they are fast & easy.
6-10 cups fresh fruits or veggies
Most importantly: no pop (including diet bc it makes you crave sugar), no carbonation, no sugar (Stevia is a good substitute), no butter (hard for me but I Can't Believe It's Not Butter spray is great. But spray only)
Limited carbs and calories but not the important part.... no counting required.
  My Workout? I started with Erin's help and built up to being there a minimum of 2 hours a day.
Each day was broken down into 2 parts. My machine workout and the classes. I would usually do my warm up on the bike for 30 minutes to an hour before working on the machines.
36 reps of 170lbs on Leg Press
36 reps of 70lbs on Row Machine
36 reps of 35lbs on Chest Press
36 reps of 125lbs on Abdominal Crunch
36 reps of 150lbs on Back Extension
36 reps of 75lbs on Pull Down
36 reps of 50lbs on Pec Fly and Rear Delt
36 reps of 70lbs on Seated Dip
36 reps of 50lbs on Rotary Torso Rotation
36 reps of 50lbs on Overhead Rotary Torso Rotation
36 reps of 90lbs on Outer Thigh Abduction
36 reps of 90lbs on Inner Thigh Abduction
My weekly 1 hour classes were the best part!
Mondays Yoga
Tuesdays  Zumba and Tai Chi
Wednesdays  Zumba
Thursdays. Tai Chi and Water Tabata
Fridays  TRX Suspension Training Boot Camp
Saturdays  Yoga and Water Tabata
Sundays  were my light day. Only did an hour on the bike and my machine work out.

  In a few months I dropped 80 pounds. I felt AMAZING!
Immediately after surgery my blood pressure was normal!
I am currently on restrictions from working out due to dehydration and I am on a liquid/soft food diet because of my surgery. But, eventually I will be back on my diet. It will never be the volume of foods I ate before, but the destination is worth the journey. The best is yet to come!