Head Games

There are a million different websites each with a different workout plan.  All promising results that no other plan can beat. Pick your mission: cardio routines, flat abs, metabolism boosters, legs, arms,  back, butt..... me? I WANT TO DO IT ALL! LOL! But,  that's wishful thinking.  Foolishness on my part.  Some require fancy machines with sky high pricetags while others can be modified to use a can of soup and a kitchen chair. The television is filled with commercials taunting us with the "next big thing" and breakthrough diet plans. One thing I refuse to buy into, no matter how desperate I feel, are these gimmicks requiring specific magic pills or crazy dietary restrictions. They promise outrageous results and sometimes get them but at high price to your body and self esteem.  Because once you stop the program you are most likely going to regain all you lost and then some. On these "programs" you deny yourself key nutrients and as soon as you start getting them back into your body, your system screams "MINE" and locks down into holding mode to cling to what it has been missing for dear life! I truly believe that these deprivation diets also fail because your head gets in the way.  Just like telling a teenager, "No, you can't" making them find a way around it to get that very thing you said was off limits.... you start fixating on that forbidden thing and eventually you don't just fall off the wagon, you swan dive into a giant bowl of it! Then, the guilt of your "failure" sets in and you cave completely. Berating yourself over your lack of self control and so you run in the opposite direction back to (often) less healthier choices to drown your sorrows. Sound familiar? Welcome to the world of Yo-Yo dieting! Ugh! 

  Motivation is a huge part in success. You start off saying No More Excuses!  No More Delays! All it takes is that tiny spark to get the inferno going but after set backs it can be hard to keep to momentum going. You will need to strengthen your will power not just strengthening your body. Long-term success is largely a head game. Your head gives up long before your body does!  Fitnessmagazine.com's article "Reach Any Goal: How to Strengthen Your Willpower" by Maura Kelly discusses several ways to strengthen and even conserve your will power. For example,  "Eat for energy.The more often you consume good-for-you food, the more willpower you'll have. Studies show that people whose blood sugar (aka glucose) is elevated to a healthy level, as it is after regular meals, have more self-control and can more easily resist junk food. "When your blood sugar is low, it's harder to control your impulses," McGonigal says. Need an immediate willpower boost? "Some baby carrots or a handful of raisins will do the trick," she says. These foods are naturally high in sugar and will raise your glucose supply almost instantly, helping fuel your brain. Even better, to keep yourself willpowered all day, eat healthy meals or snacks every four hours. Choose foods that have a combo of protein, fiber, and complex carbs, like a salad with tofu, nuts, spinach, and tomatoes, or Greek yogurt with fruit. Plan ahead.Cut down on the number of decisions you have to make every day and your willpower muscle will automatically get stronger. "Studies show that after you reach a decision, your self-control is worse, and after you exert self-control, you get worse at making decisions," Baumeister says. So get to work right now at reducing the number of choices you have to make in any 24-hour period."  Fad Diets always more with your will power and play head games with the "get it now,  get it fast,  get it without any effort" ploys.  

  GET REAL! While there are little mind tricks that help us push ourselves further and harder than we thought possible, there are many other head games we absolutely need to quit putting ourselves through!  These are the ones not getting us anywhere! 5 Mind Games You Need to Stop Playing -These Common Tricks Never Motivate By Megan Coatley, Behavior Expert breaks it down as "One reason is that some of the most popular motivation strategies people use are mind games—games that don't really work for the long term. At first glance, they all seem helpful, but most are actually bound to fail. Instead of playing Russian roulette when you’re choosing a weight-loss strategy" she also says, " Making use of motivational mind games can really boost your fitness morale. But sometimes, techniques that seem perfectly logical can end up leading you astray. Mastering your own motivation doesn’t have to be a crap shoot. Bet on the time-tested strategies above to get your mind right and you’ll be sure to cash in on long-term wellness!" The rest of her writing breaks it down into those specific five areas and how to avoid them or how to modify them in your favor.... you should really read it!  

 After Gastric Bypass surgery our minds like to play games in an entirely way. We call it head hunger. It is this evil little voice inside saying you desperately need to go eat something even after your nutritional needs have been met! It is something we constantly struggle with, am I really hungry or do I just want to bite something? GRRR! However,  on a more serious side, those mind games after bypass can turn to the complete opposite direction! It is not uncommon to develop a completely different type of eating disorder than when overeating! It's called Body Dysmorphia. " When we were morbidly obese our emotional coping mechanisms kicked in and many of us were able to convince ourselves we really weren't that big. It is emotionally kinder to avoid body criticism, the whole issue seems hopeless. In fact, many morbidly obese patients will say they see themselves normal sized. That is until a rude moment reminds them they are not normal sized: a skinny chair, a turnstile, a bathroom stall, a flight of stairs, a photograph. This false perception is a subconscious coping strategy to protect us from the brutal truth, the truth about how big morbidly obese really is." According to one article I read on Boxingscene.com by Kaye Bailey. She also writes, " After surgery, there is a tendency for the body dysmorphia to reverse. Before surgery we denied how big we were, after surgery we judge ourselves critically - like the anorexic - and fail to see an honest reflection....... Many patients report hyper-judging their figures after weight loss. It seems the thinner you get the more judgmental of your body you become. To this day, the first thing I see in my reflection in my pudgy tummy - I think it's enormous. I don't see long slender legs or a tiny waist or trim arms. I see a Buddha belly. I've even apologized for my chubby tummy to others when they compliment my new figure. The apology usually goes, "Yes, but I can't get rid of this stomach." I say this while pointing to my "flaw"."  Weightloss is one of those things in life where we can honestly say "I can't win for losing!" There have been study after study completed in search for the ultimate weightloss program. To find a safe and effective solution for our country's obesity epidemic. One that I even turned to was Gastric Bypass surgery. But, honestly it's just a tool like everything else!  It is NOT an easy way out! I will have to live with the consequences the rest of my life! I don't get the option of saying "Screw it!" And moving on to something else! Of these studies completed many are preformed by companies that are simply wolves preying on our insecurities and weaknesses in order to get a chuck of that multi-billion dollar market we have created to battle the ever growing bulge! They make their gimmicks, slogans and claims more and more believable.  So, we need to stop Yo-Yoing with our health and throwing away our precious pennies on these ludicrous products!   

  I know I have personally grown weary of the endless models in bikinis parading across advertisements saying I can look like them "if....."Honestly, I don't need them in my head too! Weightloss is all in YOUR head! CNN.com published an article from Oprah.com that caught my attention. "In the battle against fat, the heroes achieve what most of us only long for -- lasting weight loss. They're so unusual, they've become the subjects of ongoing research by scientists trying to finger just what it is that makes them stand out from the rest of dieting humanity.The project is called the National Weight Control Registry (NWCR) and was created in 1993 by researchers at Brown University and the University of Colorado in the face of the well-known and defeating statistic: Ninety-five percent of dieters gain their weight back."this article entitled " Weight loss is all in your head" by Carol Mithers goes into the different studies and the surprising results people achieve or fail by based on their personalities, not just their diet and workout plans! To learn more about the Herrmann Brain Dominance Instrument (HBDI) visit http://www.hbdi.com.  I just want to be healthy and another 75 pounds or so from now will work miracles on my self-esteem! Yet,  every failure, every set back, unobtained goal and let down makes this journey more difficult.  It becomes increasingly difficult to pick yourself back up, dust off the shame and disappointment and start forward on the trail again. It really F's with your head!    It is really hard, but it's time to look past the easy, the too good too be true, and wrap our brains in reality for once! Being a generation of instant gratification makes this the killer part! On Discoverhealthandwealth.com there is an article, "Weight Loss Mind Games" that I am including a large portion of: "There are a number of techniques to assist you in making this leap of faith. This is not a bunch of cheerleading mantras from fitness gurus. These are methods found to be effective in various studies and research:Believe in Change. First, you must believe that you can change. If you feel that you are in control of your weight and your physical self you can make a transformation. Jane Ogden, Ph.D., a health psychologist at Guy Kings and St., Thomas' School of Medicine in London, found that woman who believed their weight problem was caused by their own choice and not genetics or metabolism, were more likely to succeed. Many people subconsciously believe they cannot lose weight. Once you realize you are in control, you can then strive for results.Visualize a Different YouThis does not mean to envision yourself as a Victoria Secret or GQ model. You want a realistic vision of a slimmer, fitter you. Focus on that vision daily. We all have had visions that later became reality, it is part of our human nature. Apply this technique to losing weight and getting in shape. Alter Your Eating HabitsSome people are able to dramatically change their diet and achieve instant results. How about the guy who only ate Subway sandwiches twice a day and lost considerable weight? A few can adjust to radical shifts in their eating habits, but most can't. Many who go on crash and fad diets end up going back to their poor eating habits and gaining more weight. In fact, up to 95% will put the weight back on.Ten years ago the thought of a gyros or a two fisted burger made me drool. As I get older and my body requires higher maintenance, I have found it necessary to alter my eating habits in order to maintain an active life style. My diet didn't change overnight. It was a gradual change that required one part discipline and another part will power. I can't remember the last time I have eaten a gyro, although on a rare occasion a juicy burger is hard to resist. What is interesting is not only the change in my eating habits, but also my physical reaction to those fatty foods. I can immediately feel a negative affect from a burger and fries. My body has literally become addictive to healthy foods. When I compromise my diet I go through withdrawals.Exercise, Exercise, Exercise Diets are not enough to lose weight, and they obviously do not get us back in shape. When you diet you not only lose fat, but also muscle. The decrease in muscle mass results in a slower body metabolism, which in turn reduces our ability to burn calories. To consistently lose weight we need to create a calorie deficiency. Building muscles and burning calories will lose the fat. When you develop a pound of muscle, it requires an extra 350 calories per week to sustain. The benefits are not just during the time you exercise, you actually use up more calories when you sleep or are inactive. Your body is naturally more efficient.You want to combine cardiovascular exercise (aerobics, running, walking, swimming, cycling.) with strength training. Make exercise a vital and consistent part of your life. According to the National Weight Control Registry, people who have on average lost 60 pounds for five years or more, indicate that exercise is crucial for both losing and maintaining weight loss.Take it Slow It has taken years for most of us to get overweight and out of shape. Why would you think you could reverse this process overnight? We all want instant gratification, but the road to health and fitness is an arduous journey. Establish realistic short-term goals. A study conducted by the University of Pennsylvania School of Medicine showed that obese men and women who set a more modest goal of losing just 5-10 percent of their body weight are more likely to succeed than are those who set more extreme goals.Focus on losing a few pounds and concentrate on starting a moderate exercise routine. Once you have reached your achievable goals you not only lose weight, but you will also enhance your self-esteem.It is time to modify that behavior and make that paradigm shift. This time next year you could be that healthy and fit person you envision."   

  I, absolutely, agree that we need to Get Real! Lord knows I am trying! I also recognize that everyone of us is different. What works for me may not work for you! So, we have to STOP, THINK and KEEP TRYING! Use our heads for facts, not games! Only time or place, in my life right now, that I want games is either on a ball field or in the bedroom! Otherwise, I am just too damn busy!

Calorie Deficit vs. Calorie Deficient

  I grew up hearing things like "to lose weight all you have to do is eat less and then burn more than you eat" nice concept and that is only partially true. The science behind losing weight is a lot more complex! As I hit a plateau and stalled in my weight loss journey, I had to start figuring out where my trouble is coming from. After discussing things with my nutritionist and primary doctor and my surgeon I had to finally admit that I am calorie deficient.  While the term Calorie Deficit refers to taking in less calories than you burn in order to lose weight, being deficient means I have way too few calories coming in that my body is now storing everything. My metabolism has essentially shut down making dropping any pounds almost impossible.
Let me explain a little better. According to Wikipedia,  "A caloric deficit, also called an energy expenditure, is any thermodynamic deficit or shortage in the amount of caloriesconsumed (or an increase in the amount of calories lost) relative to the average amount of calories that an organism regularly consumes. Caloric deficits are considered an ideally important factor in weight loss in order to enhance the health of an organism by reducing it's body weight. The goal of weight loss is to reduce the amount of calories that an organism usually consumes by reducing it's food intake or consumption patterns or by increasing bodily exertion through exercise or increased activity." However, at a certain point, cutting too many calories out makes your body think it is starving and it shuts down all of your efforts. 
  No one enjoys being hungry. At least, no one I know. So, cutting calories is a big deal to most people. Making the decision to count calories and stick to it is a challenge and many people get that idea of less being more in an attempt to get more bang for their workout buck. In the article,  Why Can't I Eat Less Than 1,200 On My Diet, Dr. Nicol's (a board certified physician from Southern California) says, "Determining a safe minimum amount of daily calories can be difficult... However,  extreme restriction of consumed calories can significantly slow the metabolic rate, and hinder your weightloss goals. The American College of Sports Medicine states that you shouldn't send signals to your body to conserve calories by detoxing or fasting. They recommend that women should eat at least 1,200 calories per day and men should eat at least 1,800."
  But, keep in mind that does NOT mean go grab a freakin' candybar to get calories in! In another article I read I absolutely LOVED the way the author worded things! Check out "4 Ways To Ruin Your Calorie Deficit" on jcdfitness.com because it is absolutely worth the read.... but a part that really stuck out was about choices. " Instead of a sensible idea, such as ordering a personal pan pizza from their favorite pizzeria, they decide to go to an all-you-can-eat lunch buffet.  Instead of preparing a solid meal at home, in which they can account for the ingredients used and make only enough for themselves, they decide to go out to a restaurant that serves huge portions on a night with one-dollar drafts of their favorite brew.There’s nothing wrong with having a few beers or going to your favorite restaurant, but if ones diet is full of constant restriction – the kind of restriction that leaves you constantly thinking about a weekend full of booze or the eat-100-wings-and-they’re-free promotion at the local bar, screwing up your diet is inevitable." After spending so much time planning and counting and executing your skills a "Freebie" meal can be a bad thing too!
  This science is complicated....all comes down to, too much is bad yet, not enough can be worse. But, trying to use simplify the concept might be the ticket for you. "Don’t get so hung up on the exact number of calories. Simply eat when you’re hungry and only enough until you’re no longer hungry – not full. This is a big difference. In the beginning you won't be very hungry as your metabolism has down-regulated.You still have to find a way to get your body energy and nutrients which is why I recommend protein or meal replacement shakes. It’s much easier to drink something than eat solid food when you’re metabolism is down.This is going to take a commitment and lifestyle change on your part. Make no mistake about it, this all comes down to a matter of your priorities. If you can’t take 60 seconds out of your morning or afternoon to drink a shake that will provide your body with essential fuel and nutrients to boost your metabolism, don’t expect to be very good at burning fat." As per Shane Doll's article "How Not Enough Calories Can Make You Gain Weight" on ShapingConcepts.com.
  I sat down and read site after site and they all said about the same thing. We need food to live. We just have a bad habit of living to eat in this country. I had done SO well back before surgery bc I could eat without getting sick. My diet consisted of fresh fruits and veggies and protein shakes. I dropped 80 pounds in 3 1/2 months and now that I went away from this it slowed down to only 60 pounds in 4 months. UGH! So, even though I was told originally to not worry about counting calories the tune has changed because getting in only 300 calories day after day has taken it's toll on me. I am now back to getting in quantity and not just quality but I can't see the point in going to ridiculous choices like junk just to hit some number of calories. While I do need to increase my calories it is the actual nutrition my body is needing.
  I have a plan (again) and have started really trying to get on track. What I need may not be what your body requires. It is basic guidelines we all have to go by. Changing the finer details to balance your health and physical needs. I am not an expert, heck! My body is giving my support team a hell of a time in figuring out what I am lacking! Therefore,  working on getting in more of the quality foods into my belly so my metabolism will ramp back up is difficult enough for me but I accept the challenge. As well as cutting back on my workout routine until I have managed successfully got my nutritional needs met is actually the HARDEST part for me. Taking several classes daily makes me happy but my body is screaming for help so, I must sacrifice my gym-rat tendencies for awhile. I am not saying I will not be going to the gym daily, just that my intensity has been scaled back and modified.
  My next research project is to look into healthy fats and balancing other nutritional components since I know I have an almost entirely fat free diet..... until then, happy reading!

Plateaus, Ugh!

  Well, I hit a plateau about 3 weeks ago and I am determined to overcome this! Talk about being ready to pull my hair out! I have tried SO hard for what? To hit the gym day after day and the scale not moving.....  But, I got this! When I need answers I do what I do best. ....I READ! I ended up reading 15 or so articles to get myself started. I had to go back and re-read them bc my blog crashed last night and lost all the important stuff I was going to say. Apparently, I don't have to try over and over on just my weightloss goals, but, my blog now too!  Lol. So, let's get on with it!
   What is a weight-loss plateau? Well, according to the Mayo Clinic, "A weight-loss plateau occurs when you no longer lose weight despite continuing with your exercise and healthy-eating habits. Being stuck at a weight-loss plateau eventually happens to everyone who is trying to lose weight. Although hitting a plateau is common, most people are surprised when it happens to them, for they believed that if they just maintained a reduced-calorie diet, they would continue to lose weight. The frustrating reality is that even well-planned weight-loss efforts often become stalled."  I try to look for the good things happening,  namely NSV or Non-Scale Victories when the evil scale says I am not making progress... but, even those are few and far between at the moment.  Which is causing me great stress!
  Mayo goes on to explain, "A plateau occurs because your metabolism — the process of burning calories for energy — slows as you lose muscle. You burn fewer calories than you did at your heavier weight even doing the same activities. Your weight-loss efforts result in a new equilibrium with your now slower metabolism."
  One of my problems I am trying to overcome is calorie intake which keeps bottoming out my metabolism. I don't have the same issue most people in this country has of excessive amounts of calories being consumed. Mine is the complete opposite. It goes against everything I was ever told growing up. You know, "eat less and you will lose the weight" or the hateful remark "skipping a few meals wouldn't kill you,  you know". I have never been an emotional eater or one that eats just because they were bored. Now, after weightloss surgery I have run into the problem of being nauseous all day so, putting food in my mouth is the last thing I want to do. Instead, I get stuck on working out to exhaustion instead. But, I know I am not helping my cause any. There are more days then not that I only get 300 calories in. I am not hungry so I have to purposely plan when to eat. Problem is, I keep going back to very low calorie options out of habit. Granted I choose high protein options so I can get in my minimum requirement of 60 grams of protein each day. Some days I still completely fail.
  I know how counterproductive too few calories can be but getting my head to really believe it is a battle I am still raging. I came across the website of celebrity trainer Jillian Michaels. She broke it down like this, "When you have a smaller amount of weight to lose, your body is already healthy, which makes it tougher to lose weight. What people in this situation often do is cut more calories or increase their time at the gym, but this method will not work. All that does is slow your metabolism down and send your body into starvation mode. The best quick fix is to give your body a little more food so it feels secure. Varying your calorie intake is my best advice for keeping your body from plateauing. For the next three days, vary your calorie intake between 1,800 and 2,400 calories. I know this may sound crazy, but trust me — I know what I'm doing. After three days, drop back down to your usual calorie allowance. Remember, never allow your daily calorie allowance to fall below 1,200 if you are a woman and 1,500 if you are a man. Falling below these daily allowances can do real damage to your metabolism and result in excessive loss of lean muscle tissue."
  So, while I work on getting in a few more carbs and uping my intake I will still be working on other areas of my life that could possibly be the problem. Since I don't know exactly what I am doing wrong, best advice I have received so far is to reevaluate EVERYTHING!
  While researching on how and what I should change, I found in the August 2003 issue of O, The Oprah Magazine an article by David L. Katz, MD, a professor at Yale University School of Medicine. He says "Reconsider the skin you're in: A plateau is an opportunity to reassess whether further weight loss is worth all the work it will take—and to reconsider whether you may, in truth, now be at a perfectly healthy weight and don't need to go any lower. If you do choose to stop where you are, turn your focus toward maintaining what you've achieved and keeping your body in good shape. Remember, eating well and being physically active are good for you. Do a little of both every day, and you will be a total success." Now, I know I have at least another 75 pounds to lose before I am personally at the high end of the target weight for my height and gender. But, there will eventually come a time when I have those vanity pounds that I am wanting to lose. At that time his advice is something I should recall. LOL! But until then I have more work to do.
  So, I continued searching and came across a suggestion on WebMD.com that I really like. They labeled it  "Push the Envelope Past That Plateau" and go on to to say, "Hitting the treadmill every day for a 30-minute walk or doing the neighborhood loop with your buddies gets your body into a groove. After a while, your muscles get used to the routine and become very efficient at doing the task at hand.To keep your muscles guessing -- and performing the ultimate calorie burn -- vary your physical activity. And push the envelope to power past that plateau! For example, during your 30-minute treadmill session, include a few intervals at higher speed or at a higher incline (climb hills if you're walking outside). Sustain this higher intensity for a few minutes, and then return to your comfort level. After you recover, do it again -- and again. This will help you burn more calories and blast through the plateau.Also make sure your routine includes strength-training exercises (like weight lifting), which help counteract muscle loss due to aging. Building and preserving muscle mass is a key factor in reaching a healthy weight, as muscle requires more calories to maintain than fat."
  This I can do! While only a couple weeks ago I rearranged my workouts I didn't drastically shake up what I was doing. I added some new and very challenging classes but my normal everyday workout has not changed much. So, my new plan based on this advice is to make little changes that count. Instead of my normal 30 minute warm-up on the bike being in the standard weightloss mode I am going to change over to the interval program. As well as, swapping the warm-up for 30 minutes on the ARC Trainer or Rowing Machine. Simple, but, something I have not consciously done before.
  This at least gives me a place to start. Quite a few of the lists I read of things to do to get over a plateau don't really apply to me. So, as in everything I read, I take what I can use and file away the rest. So, I have finally finished writing this for the 4th time, ugh! Pretty sure my original was the most brilliant of them all, but, got to keep trying. Hehehe. I wish you luck if you are plateaued yourself at the moment. Because this SUCKS! But, I am no where near giving up! I am determined. I am stubborn. I am ready. I am smart. I got this! Hey, whatever mantra you need to use to stay motivated and not throw your hands up screaming "I QUIT", go for it! Chant away! Heck, send it to me and I will chant right along with you!


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Here are some od the articles I read in case you would like to read them for yourself: (I apologize that these are not linked-links but as much trouble as I had with Blogger since last night....I am proud I even had this many saved to share. Happy reading! )

http://www.mayoclinic.org/healthy-living/weight-loss/in-depth/weight-loss-plateau/art-20044615

http://www.webmd.com/diet/features/10-ways-to-move-beyond-a-weight-loss-plateau

http://www.oprah.com/health/Weight-Loss-Advice-Fitness-Plateau-Dr-Katz

http://www.jillianmichaels.com/fit/lose-weight/break-through-weight-loss-plateau

http://www.builtlean.com/2012/05/22/weight-loss-plateau/

http://www.quickanddirtytips.com/health-fitness/healthy-eating/how-to-break-a-weight-loss-plateau

http://www.doctoroz.com/videos/3-surprising-ways-break-through-your-weight-loss-plateau

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!

Weighing-In and Documenting It

Stepped on the scale today. I am down 135lbs since September 2013!
  My RNY (Gastric Bypass) was December 26th 2013. I lost 80lbs before surgery on my own from September to Christmas and then it slowed down after surgery... I am 12 weeks out and 55lbs down since the procedure.
The long picture I posted below shows my before on the far left, while the middle one was taken the night before my surgery. The far right is the last week of February. Yes, it was the day I turned 35... I still went to the gym on my birthday. LOL! Because these pounds are not coming off with excuses!  I also Iincluded myself being goofy with one of my old 4X shirts and what I am hiding under it.

  One thing I really regret on this whole weightloss journey is that I was so damn stubborn that I did not listen to those who told me I should record EVERYTHING. I was so ashamed of my size and weight that I hid from cameras at all costs. I never wrote down my measurements and it is not something anyone can ever go back to recover. That size Kimberly will never be seen again! I know only a few facts. I have gone from 375lbs to 240. I went from a tight size 34 pants to a loose 18 in the last 6 months. I no longer wear a men's 4X t-shirt but can now fit a women's XL. But, due to my issues I will never know exactly how many inches I have lost on my thighs, how many inches I have trimmed from my waist or the overall inches I shed. I only know the few facts I do, because, I was forced to be weighed weekly in classes preparing me for surgery and the clothes I recently had to try on when my clothes went from baggy to walking around wearing a tent.

   I know detailed and methodical record keeping sounds crazy but it goes way beyond the pounds. There will come a time when that evil scale stares back at you with the same hideous number day after day after day..... but, these records will save your sanity! Remember me talking about Non-Scale Victories?  Well, these numbers sweeten the deal! Dispite the scale saying your diet and exercise routine are not paying off, you can look at where you were and how far you have came! Not just being dependent on the scale. So, writing everything down has it's advantages. I am just late in the game..... but, I will accept my error and start now. 

  Like I have said before, I am NO expert in weightloss. I only know what I have been taught and what has worked for me. I speak from my experiences and have for the first time been strong enough to lay it all out for the world to see. If you are needing information on keeping records and what to do with them, you are always welcome to message me. But, I did look up a few websources for you:

http://www.webmd.com/diet/news/20080708/keeping-food-diary-helps-lose-weight

http://www.weightloss.com.au/weight-loss/weight-loss-articles/weight-loss-journal.html

And then there is even an online source to help you enter it and save to the site.... just go to www.fitday.com

So, this brings me to the end of a rather short post tonight. I am working on the whole picture issue I have, as well as trying to get the numbers I need to help me over the next plateau. 

 I wish you all the best of luck! Goodnight!

       

Kimberly's Kitchen - Revised Italian Turkey Sausage with Peas Pasta Dish

  My family has this recipe my kids love, however, it is not close to being healthy. So,  I sat down and revised the recipe to lower the calories, fat, and sugar content while raising the protein. But, most people in this country follow the "if it doesn't taste good, I will not eat it" philosophy.  I am very proud to say I accomplished my mission. The kids went back for seconds and I dropped the numbers I was intending to while bringing the protein up!  Here is how it breaks down per serving and this recipe makes 8 total.
     Original Recipe  vs.  Kimberly's
Calories            611  vs.  355
Fat                      39g  vs.  12g
Sugar                 15g  vs.  6g
Protein               15g  vs.  25g

Kimberly's Revised Italian Turkey Sausage and Peas Pasta
Serves 8
1 pound of Italian seasoned ground turkey
2 TB extra virgin olive oil
4-5 TB Italian seasoning
2 cloves of garlic, minced
12oz frozen peas
2 cups Fage brand no fat Greek Yogurt (more depending on how creamy you like it)
4 TB I Can't Believe It's Not Butter Spray (spray only!)
4 TB grated Parmesan Cheese blend
1 pound Rigatoni pasta

Prepare pasta per package directions and set aside. In skillet,  saute garlic and  Italian seasoning in olive oil. Add in ground Italian seasoned ground turkey and stir until fully cooked. Add in peas and allow to simmer approx. 5 minutes.  Mix in the prepared pasta and add butter substitute.  Remove from heat and fold in the Greek yogurt. Note: If yogart is added to soon, it may separate and curdle. Dish is NOT ruined but just does not have the creamy white sauce texture.
Sprinkle lightly with the parmesan cheese upon serving.

NSV: Non-Scale Victories

  After talking to several people today about NSVs I realized some people need a little more information about the concept. What is a NSV? Or non-scale victory? Basically, the little things that come along with weightloss that are not just numbers on the scale. I admit I obsess over the number of pounds I have lost or not lost in a week. My whole day can crash down if it says I haven't lost anything. This is an issue I am working on and I know I am not alone in this battle. But, a dear friend who has been in my shoes explained NSVs to me and it is helping ease that tension I feel when I go to weigh myself.
  I have been criticized by a few friends, co-workers and family members because they don't understand my changes. Not just the weightloss but my whole lifestyle change. They want me to be the huge, miserable person I had been for my entire life. I am inclined to say sorry, yet, truth be told, I am NOT sorry! I had blood pressure so high it was life threatening. I have 3 beautiful children that need their mother. And I was on a path that would have taken me away from them too soon. This world is not made for a size 34, 375 pound woman. I was always tired, in pain and unhappy. I now spend at least 2 hours a day working out. Improving my life. If you don't get that or understand it, I feel bad for you. I refuse to apologize for my new life. I am still and always will be the loving person who will do anything to help. I just am redoing the packaging! I am now healthy and happy! These top my list of most important NSVs but there have been a number of others that have also been amazing. I have lost 125 pounds in a short amount of time and have at least another 75 to go. However,  if I focus on that number send only that number,  I will lose my freakin' mind! I have had SO many little successes along the way that have kept me going. like doing from that size 34 to a loose 18. Not where I ultimately want to be but much closer than where I started 5 months ago! 
  So, I have put together a list of Non-Scale Victories that I have either achieved, have almost got crossed off my list and ones I am still working on. NSVs are both public and private accomplishments that people choose to share or keep to themselves. So, as you read my list you may say to yourself, "that one is dumb, that one is superficial,  that one is more important" or even "I never thought of that one....." But, this list is not all inclusive either. I did not put these in any particular order since your priorities most likely vary from mine. I wish you luck in your NSVs and if you want to share yours with me, I absolutely would love to hear them! You can message me on Facebook or leave a comment here. Either way, I will be more than happy to celebrate them with you. Now, on to the list!

Common Non-Scale Victories
♥ I AM HEALTHY
♥ I can cross my legs for the first time in years
♥ I can wrap a normal size bath towel all the way around me
♥ Lost all my chins except one
♥ Discovered I have cheek bones and a collar bone afterall
♥ Learned it is possible to eat just one Hershey's Kiss and not half the bag
♥ Went to buy clothes in a normal clothing store and I can fit things inside the store besides socks!
♥ I can wear boots that go over my calves and not just to my cankles
♥ No longer waste a quarter tank of gas driving around the parking lot to get a close spot, I prefer to park way out away from other cars and carts
♥ Have been told I am an inspiration!
♥ Getting a better nights sleep/no longer snore
♥ Can fit in a normal sized chair with arms and don't need on oversized lawn chair
♥ Painted my own toe nails
♥ My shirts have shrunk from a men's 4X to a women's XL
♥ Excited about running in my first 5K, second and third and.....
♥ No longer hiding from the camera, instead, now offering selfies to the world
♥ Able to do an actual sit-up without my belly in the way
♥ Finally can hold a plank that doesn't involve my knees
♥ Look forward to a workout after a tough day instead of running to my bed and food
♥ Having to resize my ring, AGAIN
♥ Bending over to tie my shoe instead of sitting on the bed and bringing my foot up to me
♥ Tears of joy when your child can wrap their arms all the way around you for the very first time
♥ No longer sending your child after something, you go get it yourself
♥ Standing up like a normal person without heaving yourself off the couch or needing someone to pull you
♥ Taking stairs doesn't leave me gasping for air. So, I skip the elevator by choice
♥ Never dieting again, I eat to live now. Not live to eat.
♥ Increased energy and stamina
♥ Growing stronger and lifting more weight with ease
♥ Clothes are loose or even falling off
♥ Can wear a belt and it can be seen!
♥ Adding color to my wardrobe instead of using black for it's "slimming qualities"
♥ My thighs no longer rub together with enough friction to start a forest fire
♥ No longer "the fat one" of the group
♥ Better sex life
♥ Normal bloodpressure
♥ Reaching a healthy BMI
♥ Feet no longer hurt and back doesn't ache
♥ Sugar addiction no longer controlling you
♥ Realizing you now sweat from a good workout and not from just walking around the house
♥ Increased confidence
♥ Taking a picture of my whole body and not just my face from a flattering angle
♥ Hitting mini-goals like:
                    1,000 hours of purposeful physical activity
                     Ability to complete 30 minutes on the elliptical straight
                     Finally being able to run or jog for 2 miles without walking
♥ Finding a workout buddy and meeting them every week
♥ Joining a new fitness class and being able to keep up the entire hour
♥ When I realized an evening walk with my family sounds better than a movie
♥ Keeping up with my children instead of them waiting on me every few feet

  Like I said, this list by all means is far from complete. But, it serves as an example of what a Non-Scale Victory is. It means you are winning your fight in more ways than by the number that pops up on the scale. You are more than the pounds you lug around. So too are the victories we achieve and should celebrate!