Question:
Post-Op Exercise Procrastinators: how did you become an exercise junkie?

Hi, my name is A Sweet One, and I am an Exercise Procrastinator. It's been weeks since I participated in a "regular" exercise program, and for the life of me, I just can't seem to get myself back to being a regular exerciser. I have been blessed to lose 71 lbs. so far (I'm 7 months out), and I can honestly say I have only had three months during post-op when i was very diligent about exercise. I stopped exercising regularly around the beginning of December, and I just haven't been able to get back into it. I weight 157, and would like to get to at least 127 (which would be 100 lbs. lost), but my weight loss has slowed down so much, i know i won't get there without getting my butt in gear. Plus, i really would like to be able to wear a bathing suit or sleeveless shirts this spring/summer without embarrassment, and i know i have a lot flab that needs to be lost before i get to that point. I really have no excuses: I belong to a beautiful, almost-brand new YMCA with great facilities (a ten minute drive from my home); I have a $750 treadmill set up in my room (which i never use) with a t.v. hung in front of it for entertainment; i have an exercise ball with an exercise ball video i've never even popped into the DVD player; i have a set of free weights at home; once i actually get myself to exercise, i feel absolutely great afterward - that feeling should be its own reward, right?. Although I do work a 40 hour weeks and have one 8 year old child, i really don't think these are valid excuses. i leave the house by 8:15 each morning, and i get home each night by 5:45. I'm no longer a single parent (i live with my fiance), so that's no excuse either. I try to get my family to the Y at least two nights a week, but it's becoming such a chore with it being winter and having to bundle up, etc. I really hate exercising in the morning. I try to motivate myself by promising myself to a massage at the end of the week if i exercise five days a week: it doesn't seem to work. i just feel so tired each night when i get home from work, that the last thing i want to do is go to the gym, much less cook or clean! Even when i was in a regular exercise program (at least four days a week), i didn't experience the increased energy that many say comes with exercising regularly. I am taking my vitamins, liquid calcium, sublingual b12, and zinc, and have recently had my dosage of thyroid meds readjusted. i don't always get my 60 grams of protein in, but even when i was very consistent with that, my energy level didn't seem to increase. i also am not very good with my water intake (probably varies between 45 - 60 ozs. a day) because i have an urgent bladder problem (which i also take meds for). Help me! How can i make myself become an exercise junkie? I know i have it in me, because i am such an all or nothing person. I WANT to be an exercise addict, i just can't seem to get myself to that point. Has anyone been in the same boat that I'm in? How did you motivate yourself? What did you do? What was the straw that broke the camel's back? (Open PROXIMAL Rny 7/7/3, 227/157/127) — sweetmana (posted on February 7, 2004)

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February 7, 2004
you sound just like me!! i hated to workouk. i could always find a reason not to do it...to much stuff i had to get done in the day ect. i bought a stationary bike that just sat for a month holding clothes hahaha. my weightloss had slowed down and i knew i needed to get working. i bought some hand weighs and started doing them everyday switching between lower and upper body. it only took me 15 minutes to do. a month later i really started to see the difference. then i started riding my stationary bike every other day. now i really love it because i can not only feel the difference but SEE it. i have 55lbs to get to goal. i hope i am at goal by july. in the past when i work do arobic workouts i would injure myself, so that is why i started out with weights first. i also know that if i had to go somewhere outside of my home that it would seem like a chore just to find the time with home life and kids. i really like working out at home because i can do it in the evening when the kids are asleep. i wait untill a good show comes on tv and the time just passes me by.
— franbvan

February 7, 2004
I could have wrote that post. LOL I will be 7 months out on the 15th of this month. Started at 235 am now 160 and want to be 140/135. I really NEED to get back to excersing but between work, 4 children and a hub that works nights, it is not so easy. Put procrastination on top of that and it is just about impossible. If someone gives you some good advice please pass it along to me. I sure could use it........... [email protected]..... AIM Name: OhTheresaC
— TheresaC

February 7, 2004
The secret is the first 3 weeks MAKE yourself go period and keep telling yourself that soon it will be a habit..At first I had to drag my butt to the Y and now I feel awful if I dont go it is such a habit..best ofluck
— Kathy S.

February 7, 2004
For me, I had to find something that worked with me, my schedule, my responibilities....had to make it easy to work in, because I could find a million reasons to not do it. I bought some exercise videos, and joined a gym. I admit, I don't go since it's gotten so cold, but I use the videos. The first five minutes or so can be hellish, but if you hang in there, you will begin to look forward to your exercise sessions. Just start with a few minutes and add to it later. You have to start somewhere, and try to not overwhelm yourself early on.
— misha

February 7, 2004
I experienced the same thing myself. I found what has been a help to me is to have an exercise buddy or family member to go with. It also helped in motivating one another especially when one of didn't feel like going. The accountable worked out great.
— Myrna E.

February 7, 2004
You've hit upon a huge issue for most of us. Prior to my surgery in 2002, I certainly had no grand designs to become an exercise junkie; I had avoided exercise all my life. One of the things I did do, though, was contact my local Y to inquire about personal trainers knowing that if I was accountable to someone, there may be a greater motivation. That's where it started with me. I met Ed, he designed a program for me, and we meet once per month to evaluate my progress and modify my workouts. And, it's very affordable. We have been working together since November 2002 and with his help, I've lost 126 lbs., built about 30 lbs of lean muscle mass, have reduced my body fat ratio from 48% to 28%, and have gone from a size 26W to an 8P. And, I'm not done. Though I'm pleased with those numbers, I recognize that this journey isn't solely about the numbers, but rather developing a healthy lifestyle which will sustain me for the rest of my life. My suggestion to you is to ask yourself "how badly do I want to reach my goal of xxxx?" Unlike some of the other posters, I have bundled up those frigid, snowy mornings this winter to get to the Y @ 6:30 a.m. because failure for me is not an option, and I have gotten my head to the place that I'm willing to do the work to make this happen. We've accepted excuses all our lives with undesirable results. NOW, we have all the tools to conquer the demons. Simply set your mind that you WILL comply with this aspect of the program, and without fail, just do it!!! All the best.
— Kimberly L. A.

February 8, 2004
I would go in the mornings and make it your special time that nothing and no one can interfere with. Talk to a trainer and work out a program you can change regular---resistance training one day, cardio the next. I had gotten so large it was painful to even walk let alone exercize. I dreamed of going to the college's wellness center or to curves. I choose the wellness center and it was the hardest thing I had ever done. I was down 85 lbs approx. and had lost a lot of muscle mass. I made it a priority and made myself go and I still make myself go. I am seeing wonderful results, my shoulders, arms and legs are so much firmer, I am very strong, I have so much more energy, I can do more that alot of other people. My weight has not gone down lately, but I am losing tons of inches. I think my muscle loss is minimal now. I see alot of people who have long passed me in weight loss, yet their body sags badly and they are 20 years younger...it keeps me motivated .....to good health and best wishes!
— debmi

February 8, 2004
I cannot be confused with being an exercise junkie, but I do go to the gym without fail 5 days per week. I'm there by 6am no matter how cold or snowy it is or if my husband is wearing a black shirt (fill in your version of a poor excuse here). If it's too icy to drive, I work out on my clothes hanger, er, I mean treadmill. I never let myself miss more than one day in a row - that's a rule I've set for myself. I allow myself to complain, bitch, moan, curse out my parents for my crappy metabolism, whatever it takes to get myself kicking and screaming to the gym. I make it a priority as much as a daily shower or time to myself. I go in the morning so I don't have to face it later. But exercise takes many forms. I clean my own house frequently to fool myself into exercising. When the warmer weather sets in, I play tennis with my friends. The key here is not the money you spend (I have a whole shelf full of unopened video tapes), but to find something you enjoy doing and will stick with. Also important is to start slowly - don't jump right in and hurt yourself because that will certainly turn you off from it. I feel much more energized after my workout (but it could be because I'm so excited that I'm finished!)
— Yolanda J.

February 8, 2004
I bought a gazelle. I knew I had to do something, and thought maybe this would work for me. All my life I've hated to exercise. Little did I know I would become addicted to this machine! I absolutely love it!
— Dragon G.

February 8, 2004
HI Sweet One! I had to answer this one, because I was a huge exercise procrastinator, until between 4 & 5 months post op. I had a 1000 dollar treadmill just collecting dust in my basement, and literally had been used maybe 3 times. My husband always made little comments about how I just wasted my money, because I never got on the darn thing. But, here is what I did, (by the way, getting started is the hardest part!) I just told myself, that tomorrow I was getting on that darn thing come hell or high water! I am also work full time, and I have a 1 year old daughter. I cook, clean, ect. But, after the little munchkin goes to sleep at night, 9pm to 10pm is MY TIME!!! And, now I run 5 days a week, in my basement and I have worked myself up to 4+ miles! Who woulda thought right? I KNOW YOU CAN DO IT TOO! The motivation comes from, just seeing how far I can go! Every week, or every couple of weeks, its like a little suprise for me, because it just gets easier & easier to do! Once you set yourself a routine, there is going to be no stopping you! Good luck to you, and God Bless! Erin Lap RNY 4-10-03 290/165/150
— EHarding

February 9, 2004
I have two things that worked for me. 1) I told people I was going to work out at least three times that week. Then I progressed to four times...then five...and now I exercise every day. I had to keep my word no matter what. I could not tell my support group or friends that I was going to work out and not do it. I may be many things but being a liar is not one of them. The other thing was getting some workout buddies. We keep each other honest and dedicated. There are times that I say over and over that I don't wanna exercise all the way to the Y. I do it anyway. I am honoring my word and my integrity every time I go. I am almost always extremely happy and proud after working out. I wish you the best. Ann in TX
— Ann B.

February 9, 2004
I'm in my second week of trying to get back on the exercise wagon. I did it faithfully for many months on my treadmill at home, then just slid out of the habit. Every morning I'd say "I'll do it tonight!" and every evening I'd say "I'll do it in the morning!" Truthfully, morning is best for me but it's so hard to leave my coffee and newspaper before getting ready for work. But somehow my guilt and self-nagging finally pushed me back into it and I've been pretty faithful recently. I'm starting small, just 20 minutes per day on my treadmill. I'd like to work up to 30, but I figure 20 on a regular basis is better than nothing. I desperately need to add in some strength training, especially upper body, because I'm downright weak there. For that I'm going to *try* to do "stealth exercise," things like situps and squats and dumbell exercises while I'm watching TV in the evenings. I can't say I ever *liked* exercise, or really expect to like it, but I view it like brushing my teeth, something I really just have to do. On the other hand, I *do* like the results! I like being able to walk fast without pain, to feel stronger. I was beginning to feel more jiggly and flabby and my thighs got bigger, and I hate that. (Of course the loose skin still flaps, but I'm talking about muscle firmness). Little tricks help: the last couple of days I've been putting on workout clothes immediately after getting up, rather than having my coffee and reading the paper in my bathrobe before going to exercise. We have a new paper delivery person who's late, so I should really use that as rationalization to roll out of bed and exercise first, then reward myself with paper and coffee. It hasn't happened yet, but I'm nagging myself! Another little trick, I'm telling myself I can't take a shower in the morning unless I've exercised first. That helps on the weekends when I tend to be really lazy in the morning, reading and puttering around the house for hours. I think when you're ready a lot of these things finally just click. The nutritionist at my surgeon's support group said something last week that resonated: plan to exercise every day. Life happens and you won't be able to do it--your kid will need to go to the doctor, for instance--but you'll probably get in at least five days. If you plan to exercise, say, three times per week and life happens, then you're down to two or less, so better to just plan for it being every day. I think that was very good advice.
— Celia A.

February 9, 2004
I found that something "MAKING" me exercise is the key. I signed up for a college class 3x/wk last winter. I paid for it and as much as I hated to go but I forced myself. Once I was there I loved it. I then found going 5x a week actually was fun. It became a habit. Now this winter I didn't do that, so I'm paying for it.
— ZZ S.

February 9, 2004
I have NEVER liked to exercise, EVER. But I had to make a decision over what was more important to me. More food or less food? If I want to eat more (READ: CHOCOLATE), I have to work out to maintain my weight (or in your case, to lose more weight). If i don't want to work out, simple, give up my sweets and treats and eat less. No brainer for me as I seriously do not want to give up the sweets and treats. I love food more than I hate exercise if that makes sense. So I JUST DO IT. Remember Nike's slogan? Like someone else said, they give themselves permission to bitch and moan and groan, then they do it. Thats me! I go thru every excuse in the book why I can't exercise today -too tired, too much to do after work, its too late,I'll work extra hard tomorrow, etc, etc. Then I JUST DO IT. I too have the treadmill in front of the tv. Its a god send to me! I turn on a fav show-usually world news or Entertainment tonight or a reality tv show and then work hard. I try to increase in intensity to keep that heart pumping. And I say to myself, THIS IS FOR ME. Starting out is always the hardest, sweet one. The first few weeks will hurt like hell, but trust me, break thru the first few weeks and it gets easier and easier. Develop that routine and do not let anything interfere with it. You can do this..remember JUST DO IT.
— Cindy R.

February 9, 2004
I work a full-time job (about 50 hrs), have a part-time job 3 days a week, go to school once a week (plus homework). I fell off the exercise wagon for about a month (cold weather and holidays). I have to keep reminding myself that watching what I eat will not do the trick. You must exercise to lose those inches and weight as well. I had to remind myself of my goal (135 lbs before skin surgerys) and try some different forms of exericse. 'm off to my kick boxing class. I'm 10 months post-op down 170 lbs.
— Linda R.

February 9, 2004
My goal after surgery was to lose the excess weight as FAST as I could. You have to remember that you only have a short window of opportunity to get this weight off of you. So why wouldn't you want to exercise and maximize your efforts?? I was a lightweight (248) also but at 7 months I had lost approximately 100 pounds by then. You've lost 71. Do you see the difference?? I was exercising 4 to 5 days a week and all I did was walk on a treadmill. I can tell you it truly made a difference. Did I enjoy doing it? Absolutely not!!! But when I stepped on the scale and saw that I was closer to my goal, I kept on walking!! The exercising also made my body look better. Particularily after my tt. It firmed it up and my body was reshaped from my having a HUGE butt (about 55 inches before RNY surgery) to having a nice looking butt and only 35 inches once I hit my goal weight. I ended up hitting my goal weight in 10 months and have maintained that loss. I don't exercise now as much as I did then but I try to exercise 2 times a week to maintain the loss and tone of my body.
— Patty H.

February 9, 2004
Yep, I'm addicted! Hadn't exercised in 10 years - now I "cant" miss Curves - 3 to 4 days a week WITHOUT FAIL. If you have a Curves close - check it out. Curves is FAST (I, too, work and have kids). EASY (no skills or special equipment needed) FUN (great music and GREAT people) CHEAP($39/month- vs the Y...) PRIVATE (absolutely no men allowed) COMFORTABLE (ALL ages and sizes are here) and it WORKS(the inches have fallen off - which is even better than the weight) The muscle tone and energy I have is the only motivator I need. CURVES is as much the reason that I am where I am today as my RNY was 14 months ago. From 349 to 180. I thought my goal was 150, but I'm a slender size 10 now and have REACHED my goal!!! Good luck. JUST DO IT!!!!!!!!!!!!!!!!
— Debby M.

February 9, 2004
I cycle back and forth: will exercise reg. for weeks then slack off for a couple. I just seem to lose interest for a little while, then I pick it back up. I do have to take exception with a previous poster who said we only have a limited time to take the weight off. We have a limited time of MAXIMUM weight loss with little effort, usually called the honeymoon. We can lose weight at any point (as long as the pouch is intact), it just requires a greater effort - same as anyone else.
— Ali M

February 9, 2004
Original Poster here: To Patty H: While I appreciate that you took the time to respond to my post, I don't appreciate your comparison of yourself to me. You're most likely not 5'0", and had only 15 cm. bypassed (like myself), so those are important factors to take into consideration before trumpeting the fact that you've lost 100 and i've only lost 71 lbs (well, 73 now). Everybody's metabolism and loss is different. I agree that if I had been exercising right along, I'd probably be farther than I am right now, but not by much. I've been a slow loser, even when i was kicking butt on the exercising (from months 2-4), doing cardio and strength training every day. I'm very happy with my loss. Let's keep in mind that wls is not about competition between post-ops, it's about building a new lifestyle with a new tool. And, the window of opportunity is a *bit* longer than 6 or 7 months. My question was how former procrastinators became exercise junkies and changed their habit of being more sedentary, not what exercise can do for me. I'm fully aware of the benefits of exercise, which is why i'm asking others how they finally broke out of their lazy mode. With all that said, I decided to take some of the other posters great advice and went to the YMCA this morning instead of trying to drag the family out three nights a week. It was great! I had so much time, i even got a chance to swim some laps after my cardio and strength training, and also to sit in the whirlpool. Thanks to everyone for their helpful posts and suggestions. (Open PROXIMAL RNY, 227/155/127)
— sweetmana

February 10, 2004
Sorry Sweet One, while I'm not 5'0 - I'm only 5'2. You also started out 21 pounds LESS then me. So you might as well consider us the same. You only wanted to lose 100 pounds. I lost 125. I really don't see the difference.
— Patty H.

February 10, 2004
Patty H: you've still completely missed my point. Never mind. Thanks again for posting, and congratulations on your fabulous success. You've obviously done well for yourself and won your "race." Best wishes to you.
— sweetmana

February 10, 2004
I think that you pretty much solved your own problem if it is that you would like to lose faster. You are not getting enough protein or water. These are the two things that are the most vital to your weight loss success and exercise will not make up for not getting enough of these things. As far as becoming an exerciser goes, you just have to do it. Nobody likes it to start with but it does become habit and eventually can become enjoyable from a stress relieving point of view. I hate it but I do genuinely feel better when I am more active. That feeling of well being and calmness can be addictive.
— Carol S.

February 10, 2004
Congrats on undertaking an exercise regime, Sweet One! I think it is *very* hard to get started, but once you drill some sort of exercise routine into your very being, you may well find you're one of those folks who can't do without exercise.I'm a big fan of FEAR as a motivator. I exercise as one of the more constructive things I do in response to my FEAR of regain (worrying being an unconstructive way of dealing with it, as worry leads to chocolate consumption, for me). Before I hit goal, I exercised out of FEAR I'd never lose the weight I wanted to lose, and out of FEAR that I'd be one of those folks for whom the surgery failed. (I'm not one of those folks who gets a big endorphin-rush kinda high off exercise, so I gotta go with the FEAR thing to get my butt going.)Plus, exercise is a wonderful antidote to occasionally poor eating choices, which I'm going to make from time to time, because I'm human. Exercise makes me feel like I've evened up the score a little bit, if the score is Chocolate 25, WLS 0, for the morning. If you have a sense it'd be nice to build in a little weight-loss/weight-maintenance insurance with exercise, that's another motivating factor.BTW, to the poster who told Sweet One she'd be thinner already if she had just exercised sooner -- you gave me a giggle! We all know exercise is a good thing, but I don't think there's any way you can know exactly how any one individual's WLS "results," at any moment in time, would vary with or without it. Plus, if you read enough posts, you'll notice that there are folks who lose a lot of weight without doing much exercise, and other folks who work their butts off only to struggle with stalled weight loss, and loads of folks who fall somewhere in between, just struggling to do the best they can with what they've got by way of food addictions, physical disabilities, or silly excuses (being human, and all). Just because one person achieved x result doing it in x months, is no guarantee somebody else will (or won't). Luck DOES also play a role in it all. While it's good to take pride in hard work, it's also good to take a moment to count one's lucky stars, for luck certainly also plays a role in all this. JMHO. ;-)
— Suzy C.

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