Whatcha eating today VSGers? Tuesday, 5/2/2017

Good morning! Yesterday's exam went surprisingly well considering how unprepared I was for it! Today I'll I've got is class, a few errands, and lots of studying as I've got another exam tomorrow. Ten days left in the term :)

1: protein shake
2: leftover eggroll in a bowl
3: chipotle salad (it's teacher appreciation day so we get a BOGO!)

liquids and vites: on track
exercise: no idea - pain is really derailing me

How about you?

I had a great work out with my trainer last night. I'm really feeling strong, and it's done amazing things for my body image. He took a video of me last night so he could show me issues with my form and I thought "Holy crap, I just look like a person at a gym". I'm going to try to work in starting the C25K program instead of lunch break walks. Probably on the indoor track for awhile, maybe. Still planning to take a yoga class tomorrow.

The weather has been absolute Sh*t. Mid-50's and RAIN, every single day. The 10 day forecast is showing more of the same. I'm hoping for beautiful weather on our vacation in 17 days!

B: Dannon L&F, PB2 and Babybel

L: Grilled chicken breast & cheese

D: Pork Chop

S: Premier Protein & Jerky

E: Walk on lunch break

I love "Holy crap, I just look like a person at a gym." That's an awesome reaction :D I still get that when I see pictures of myself in running gear after a race or something. "I look like a runner!!"

I'm not a huge fan of the C25K program, it has some strange interval changes and, for me at least, I had to work up to the couch since I really needed a "floor to 5k" plan ;) I really love the Zombies Run 5k training plan, though. I find it to be better developed and more useful.

And... I know you didn't ask for advice, but running is one of my favorite topics (I think because I'm still amazed that I'm able to do it) so I'm copy/pasting what I wrote for another OH person some months ago and maybe it'll be useful for you :D

My #1 suggestion is "OMG DON'T DO C25K." Seriously, it's not the best program out there. I don't know why everyone swears by it! It's got this really stupid week, I forget which one, where you're like "WTF?! You want me to do WHAT?!"

Okay, sorry for all the caps :P

Are you running at all now? Or is running a new thing for you?

I think the "couch" in C25K is misleading. I know, for me, I had to claw my way up to the couch first and only then could I start a 5K program. I think that the initial intervals are too much for someone who is obese, and perhaps for any non-runner.

What's your fitness level at now? Are you able to briskly walk for 30-60 minutes without feeling out of breath or having any joint/leg issues? If you're not, work on that first :) If you are, yay! This would be the progression I'd suggest:

Week 1: walk 5-10 minutes to warm up, run 15 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. (If you don't stretch, you need to start. Seriously. I didn't stretch for forever and it was life changing when I started.) Do this 3x in the week.

Week 2: walk 5-10 minutes to warm up, run 30 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 3: walk 5-10 minutes to warm up, run 45 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

Week 4: walk 5-10 minutes to warm up, run 60 seconds out of every 5 minutes for a total of 30 minutes, walk 5-10 minutes to cool down. STRETCH. Do this 3x in the week.

You can use most any running app (I like Runkeeper) to set up your intervals. Keep increasing in this manner, adding 15 seconds of running each week. Work up to running 4 minutes out of every 5. If you need to repeat a week, do it.

Once you're at the point where you're running 4 minutes and walking 1, and this feels survivable, consider an app like the Zombies Run 5k Training plan. It's much better than C25K in terms of development and progression. Plus it includes things like stretching and heel lifts and knee lifts that help keep things interesting.

This probably sounds like a insanely slow progression, but, believe me, it's worth it. The number 1 route too injury is trying to do too much too soon and that's even more so for people like us who have jacked up body mechanics due to our obesity. You'll also need to replace your shoes more often than a normal weighted person will - I have to change mine every 200 miles to stave off shin splits. My normal weighted friends can get away with closer to 400 miles between shoes.

If you haven't already done so, get yourself to a speciality running store to get properly fitted for running shoes. You might also consider seeing a podiatrist for custom orthotics, especially if you've had issues with plantar fasciitis in the past! They're a lifesaver for me.

I'm not trying to sound dire or like I'm warning you off running, since I'm not. Running is amazingly awesome and races are the best feeling and the running community is the best ever :) I think everyone should run :D But it's so easy to totally screw yourself up and then you're out of commission healing and no body wants that.

Well, I will say that I tried to do C25K during one of my large losses and I felt like a total ass because I could only keep up the 30 seconds of running for the first few intervals and then it would cheerfully announce "RUN" and I would be like "f-you lady".

This time I'm in WAY better shape. This is partly due to being totally consistent with exercise and partly due I think to the metabolic changes with WLS and a low carb diet. Days after surgery I was already less winded than I had remembered being when I was last "in shape".

To answer your questions that you copy/pasted, I can walk 30-60 minutes (or more, sometimes much more) without feeling really much impact at all at this point. That was part of the reason I kind of thought "Uh oh, maybe walking shouldn't be my go-to cardio anymore". I can also do 10-15 minutes on the elliptical without being out of breath (that's what my trainer uses as warm up, so I could probably do longer but I don't know because I haven't tried).

I have never used Run Keeper, so I need to download the app and see what it looks like. I also need to get to a running store (nearest one is 3 hours ) so I get some advice on shoes. My sneakers don't hurt my feet currently, but I know they will end of life in not too long.

I had many "f you lady!" moments when I was initially trying to do C25K :D Followed by "how about I just try to NOT DIE instead!"

It definitely seems like you're at the point where you could add running intervals!

This advice sounds strangely familiar lol

:)

As my dad always said, "free advice is worth what you pay for it" so I won't be offended if you ignore my wall of text :D

As for weather... it's GORGEOUS here. Warm, but not yet too humid. I think we're getting back into 40-50s at night in the coming week, but it's 70s during the days.

Morning Everyone! Love your reaction, Erin! I'm kinda having that reaction too. I actually asked my trainer to do one of the most difficult ab workouts yesterday.

I only got 14K steps in, but I'm totally cool with that.

Yesterdays #'s: Calories-1020, Fat-28.9g, Fiber-7.4g, Carbs-60.5g, Sodium-1972.4mg, Protein-124.6g, Water-104.9 fl oz. Daily Calorie Composition: 24% from carbs, 26% from fat and 50% from protein.

AM/B: Espresso with Premier Protein & SF peppermint torani

L: cottage cheese, Hummus, chicken Breast

S: Premier Protein

D: Ribeye & Sweet Kale Salad

Water & Vites

Treadmill & Elliptical

My hubby started a project in my building today. So for the next 3 months we will get to commute together. At least in the morning. he is likely to have to stay later than me, but they will pay for an uber home for him. Pretty sweet :) Often he has to travel out of state for work, so it is nice ot have him home and get a buddy on the drive to work.

Today:

B: fit frappe & coffee

L: pot sticker, grapes, carrots & hummus

S: yogurt parfait & protein shake

D: baked chicken, brussel sprouts & broccoli

S: rice cakes banana & peanut butter

E: all the lifting @ crossfit