Started 'Couch to 5k today' Anyone keen?

[Sannah 258]

Installed the app and just got back from the first session. Anyone else interested?

Deano

I downloaded it this am!!!

Going to go but workout pants that fit and get my rear in gear!!!

Did you start today?

Best,

Sannah

[Sannah 258]

Installed the app and just got back from the first session. Anyone else interested?

Deano

Shoot. I am clearly not a thinker this AM!! I posted my reply and see that your post is from Feb 12th haha.

So how's it going?

[hadouni 301]

My exercise schedule has been thrown by my poor sick son and I'm worried I'll get what he has.

I repeated Week 7 day 2 on Monday night (I think it was Monday...) and I've just been taking care of my very unhappy boy since then. Not sure if I'll get out this weekend at all, but the monkey comes first!

[Fiddleman 4,376]

Shoot. I am clearly not a thinker this AM!! I posted my reply and see that your post is from Feb 12th haha.

So how's it going?

Sannah - that is so good to hear that you are on the up and up, even feeling good enough to work out. Many of us have been praying for your recovery and safe return to good health. Welcome back!

[Sannah 258]

Sannah - that is so good to hear that you are on the up and up' date=' even feeling good enough to work out. Many of us have been praying for your recovery and safe return to good health. Welcome back![/quote']

Hey Fiddleman,

Thank you so much!! Every day is getting better!! Its truly amazing!! Recently received the call from the cardiologist that my heart is now safe and healthy!! HAPPY DAY!!! ????

Can I ask what you do for exercise? Do you eat before or after? Do eat more Protein with exercise? I aspire to be a runner. Downloaded the Couch to 5K app this am. I have a precor elliptical here at home, but want to hit the streets since this is where runs often take place.

Thank you kindly for the welcome back! Also for keeping me in your thoughts. The road has been rough, but I am here to be successful!!

I hope your doing great!! Any words of advice for me while I am starting to add in exercise?

Best,

Sannah

[Fiddleman 4,376]

Hey Fiddleman' date='

Thank you so much!! Every day is getting better!! Its truly amazing!! Recently received the call from the cardiologist that my heart is now safe and healthy!! HAPPY DAY!!! dde03

Can I ask what you do for exercise? Do you eat before or after? Do eat more Protein with exercise? I aspire to be a runner. Downloaded the Couch to 5K app this am. I have a precor elliptical here at home, but want to hit the streets since this is where runs often take place.

Thank you kindly for the welcome back! Also for keeping me in your thoughts. The road has been rough, but I am here to be successful!!

I hope your doing great!! Any words of advice for me while I am starting to add in exercise?

Best,

Sannah[/quote']

Hi Sannah - I mainly run as my exercise.

My strategy right now is to run 10k Monday, Wednesday, Friday, Sunday using different approaches. One day will be fast where I try and run 10 k sub 50 minutes ( best time 39 minutes). Another day will be HIIT where I have intervals of all out sprinting and then recovery. Another day will be hill where I try and run with incline between 4-6 %. Last day is usually a mixture or just something a little easier. Tuesday, Thursday Saturday are cross fit days where I am in the gym trying to get stronger ( key word is "trying"). My lower body is very strong, but upper body is pretty weak. I am trying to change this, but it is hard!! I also do some hiking or elliptical if I have some extra time during the week. I love to get out and be in nature.

I eat mostly whole foods with supplementation. I do not eat foods that are going to interfere with running or cross fit. I would best describe it as a variation of a paleo diet. I enjoy shakes, Protein Bars and energy squares so use these to meet my protein and carb goals. I enjoy eating leafy vegetables. and i also enjoy eating out.There is no menu that I cannot exploit for healthy eating. it doesn't matter if I am eating at a burger joint, a thai resteraunt or an Indian resteraunt. I can usually find something healthy and often negotiate to make a menu item healthy with the waiter.

I am currently trying to figure out how to increase my caloric intake daily without weight gain. I currently eat 5-6 x a day and target 1100-1200 calories a day. I want to eat 1800 calories a day in order to move into weight maintenance in a natural way.

As for eating around my exercise, I usually take 2 energy squares (160 calories) before running and pop another 1/2 way through the run. Afterwards I will drink a light soy Protein Shake (amplified Wheybolic 60 from GNC). I feel this approach of carbs before and protein after running is working for me and gives me the energy to keep exercising daily. I do pretty much the same thing for cross fit days, but do not really know how well it is working yet. I may need to eat more to not fatigue during the cross fit intensity of dead lifts, hand stand push ups, wall throws etc. others might chime in here to indicate how to eat for weight training or cross fitting (would you describe this as cardio weight training?). Ok guys and gals, what do you eat to succeed at cross fitting.

As for advise on exercising, I recommend to start slow. Think of exercise like any skill you want to get good at. Put together some goals and strive towards them. Overcome any self doubt. Realize you are your own best motivator. Push yourself and listen to your body. If you sense you are crossing over into pain, pull back a little. It is not worth it to get sidelined from an injury. I met my last set goal of sub 20 minute 5 k this last week. My next goal is to run a 1/2 marathon by June. After that, well, I will set new goals when I get there.

These are just my opinions and they come from someone just like you - a VST post op. I was an out of shape obese 360 lb guy not too long ago and am by no means an authority on these subjects. My responses tend to be anecdotal and are strategies that have worked for me. They may not work for everyone. In fact, they probably won't unless you are near goal. The key is to find something that works for you from the stories of many. Then stick to it. Do not give up. Do not allow yourself to get distracted. Focus. There are many others on this site who are my role models. I like to pick and choose to form strategies that help me succeed. Find some people who are good role models for you and see what makes them successful. Talk to them. Ask them a billion questions. Annoy them. And then be like them. You will reach your goals by doing this.

And finally, enjoy life. That is foremost important. Glad you are back from your nightmare 3 months in the hospitals.

[Sannah 258]

Hi Sannah - I mainly run as my exercise.

My strategy right now is to run 10k Monday' date=' Wednesday, Friday, Sunday using different approaches. One day will be fast where I try and run 10 k sub 50 minutes ( best time 39 minutes). Another day will be HIIT where I have intervals of all out sprinting and then recovery. Another day will be hill where I try and run with incline between 4-6 %. Last day is usually a mixture or just something a little easier. Tuesday, Thursday Saturday are cross fit days where I am in the gym trying to get stronger ( key word is "trying"). My lower body is very strong, but upper body is pretty weak. I am trying to change this, but it is hard!! I also do some hiking or elliptical if I have some extra time during the week. I love to get out and be in nature.

I eat mostly whole foods with supplementation. I do not eat foods that are going to interfere with running or cross fit. I would best describe it as a variation of a paleo diet. I enjoy shakes, Protein bars and energy squares so use these to meet my protein and carb goals. I enjoy eating leafy vegetables. and i also enjoy eating out.There is no menu that I cannot exploit for healthy eating. <img src='http://www.bariatricpal.com/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='' /> it doesn't matter if I am eating at a burger joint, a thai resteraunt or an Indian resteraunt. I can usually find something healthy and often negotiate to make a menu item healthy with the waiter.

I am currently trying to figure out how to increase my caloric intake daily without weight gain. I currently eat 5-6 x a day and target 1100-1200 calories a day. I want to eat 1800 calories a day in order to move into weight maintenance in a natural way.

As for eating around my exercise, I usually take 2 energy squares (160 calories) before running and pop another 1/2 way through the run. Afterwards I will drink a light soy Protein Shake (amplified Wheybolic 60 from GNC). I feel this approach of carbs before and protein after running is working for me and gives me the energy to keep exercising daily. I do pretty much the same thing for cross fit days, but do not really know how well it is working yet. I may need to eat more to not fatigue during the cross fit intensity of dead lifts, hand stand push ups, wall throws etc. others might chime in here to indicate how to eat for weight training or cross fitting (would you describe this as cardio weight training?). Ok guys and gals, what do you eat to succeed at cross fitting.

As for advise on exercising, I recommend to start slow. Think of exercise like any skill you want to get good at. Put together some goals and strive towards them. Overcome any self doubt. Realize you are your own best motivator. Push yourself and listen to your body. If you sense you are crossing over into pain, pull back a little. It is not worth it to get sidelined from an injury. I met my last set goal of sub 20 minute 5 k this last week. My next goal is to run a 1/2 marathon by June. After that, well, I will set new goals when I get there.

These are just my opinions and they come from someone just like you - a VST post op. I was an out of shape obese 360 lb guy not too long ago and am by no means an authority on these subjects. My responses tend to be anecdotal and are strategies that have worked for me. They may not work for everyone. In fact, they probably won't unless you are near goal. The key is to find something that works for you from the stories of many. Then stick to it. Do not give up. Do not allow yourself to get distracted. Focus. There are many others on this site who are my role models. I like to pick and choose to form strategies that help me succeed. Find some people who are good role models for you and see what makes them successful. Talk to them. Ask them a billion questions. Annoy them. <img src='http://www.bariatricpal.com/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='' /> And then be like them. You will reach your goals by doing this.

And finally, enjoy life. That is foremost important. Glad you are back from your nightmare 3 months in the hospitals. <img src='http://www.bariatricpal.com/public/style_emoticons/<#EMO_DIR#>/smile.png' class='bbc_emoticon' alt='' />[/quote']

Hey Fiddleman,

Thank you kindly for taking time to share so much information about your routine and preferences. It is helpful and good for me to read.

Sounds like you may have a real good routine going on!! It seems that you have been successful with your sleeve and developing your physical fitness. I am most certain your upper body strength will improve , because you are so dedicated.

What are these energy squares you speak of? Something you purchase or make? Sounds like they are fueling your workouts, this is nice. I have felt concerned about having energy to work out. Then again I have 8 solid days under my belt of being able to keep food in and down. I can't tell you how different I feel physically and mentally now that I can keep food in. I think it's pivotal to my success. Whatever nutrients I can eat help me greatly!! I am successfully eating 600-700 calories and 70g of protein. The nutritionist said I should work up to 1000 cals a day. Kind of scary!!

Congrats in meeting your goal last week!!! Sub 20 mins for a 5K! That is very impressive! ???? I set a goal this week to do my strength training every other day as the physical therapist suggests.

While recovering from my leak and other leak induced complications I have been mindful of physical activity. I try to work small bits in here and there. After receiving the green light from the cardiologist, I think it's time to step it up. I have talked to a couple girlfriends and we will train together for the 5K. So, this is my long term goal. Race for the Cure is in September!! It will surely be a sentimental day!! I am ready to ease into this, but push myself and dig deep. I am now used to digging deep and persevering, even when I don't think I can ( leak taught me a lot). I think this will help me be strong and believe in myself and the process of learning to run!!!

Haha!! You are brave to order food out!! I can't get past the idea of ordering those huge portions!!! Leftovers from eating out aren't always the best!!! I generally have a bite or two off someone's plate.

I am so going to enjoy the rest of this journey and my life. Surviving my personal nightmare has given me a greater sense of self and appreciation for life and all the people around me. I can't wait to enjoy exercise, because I think it only make me stronger!!

Best,

Sannah

[LisaT678 225]

My exercise schedule has been thrown by my poor sick son and I'm worried I'll get what he has.

I repeated Week 7 day 2 on Monday night (I think it was Monday...) and I've just been taking care of my very unhappy boy since then. Not sure if I'll get out this weekend at all' date=' but the monkey comes first![/quote']

Hope the little guy is better soon. You'll jump right back in and fly into week 8!

[Fiddleman 4,376]

Hey Fiddleman' date='

Thank you kindly for taking time to share so much information about your routine and preferences. It is helpful and good for me to read.

Sounds like you may have a real good routine going on!! It seems that you have been successful with your sleeve and developing your physical fitness. I am most certain your upper body strength will improve , because you are so dedicated.

What are these energy squares you speak of? Something you purchase or make? Sounds like they are fueling your workouts, this is nice. I have felt concerned about having energy to work out. Then again I have 8 solid days under my belt of being able to keep food in and down. I can't tell you how different I feel physically and mentally now that I can keep food in. I think it's pivotal to my success. Whatever nutrients I can eat help me greatly!! I am successfully eating 600-700 calories and 70g of Protein. The nutritionist said I should work up to 1000 cals a day. Kind of scary!!

Congrats in meeting your goal last week!!! Sub 20 mins for a 5K! That is very impressive! ?de03 I set a goal this week to do my strength training every other day as the physical therapist suggests.

While recovering from my leak and other leak induced complications I have been mindful of physical activity. I try to work small bits in here and there. After receiving the green light from the cardiologist, I think it's time to step it up. I have talked to a couple girlfriends and we will train together for the 5K. So, this is my long term goal. Race for the Cure is in September!! It will surely be a sentimental day!! I am ready to ease into this, but push myself and dig deep. I am now used to digging deep and persevering, even when I don't think I can ( leak taught me a lot). I think this will help me be strong and believe in myself and the process of learning to run!!!

Haha!! You are brave to order food out!! I can't get past the idea of ordering those huge portions!!! Leftovers from eating out aren't always the best!!! I generally have a bite or two off someone's plate.

I am so going to enjoy the rest of this journey and my life. Surviving my personal nightmare has given me a greater sense of self and appreciation for life and all the people around me. I can't wait to enjoy exercise, because I think it only make me stronger!!

Best,

Sannah[/quote']

Hi Sannah- BTB originally introduced me to energy squares a while back. We order from nuts.com, but he also makes his own.

On nuts.com, there are so many different flavors to choose from!! You could get overwhelmed trying them all. I prefer the chocolate paradise. They are packed with good carbs derived from nuts, dried fruits and even some chocolate. Very tasty and you do have to be disciplined to not eat too many of these. I typically eat these only before a run because they are serving a specific purpose. However, I have also considered eat 2 of these for Breakfast as a way to increase calories and carbs in a manner that will not lead to weight gain. This company is super fast in their deliveries and I always get the sense they REALLY care about the customer.

As for protein bars, NewGrandmother has introduced me to nu go slim bars. Oh my gosh, these are so good and made from organic ingredients. They are not super sweet like most bars and low sugar so there is usually not the desire to go eat another after one. They have 17 g protein, 2 g sugar, 7 g Fiber, 4.5 g fat and 19 g carb (sugar 2, fiber 7 and others 10, probably sugar alcohols). Each has 180 calories. The company sells a sample pack of 3 flavors to try out for 7 dollars. I like all the flavors. Once I settled on a couple flavors, I order them from Amazon directly ( not a 3rd party seller).

Other members have found Quest bars to fit the bill. I tried to find these at my costco, but they were not there. They are probably a good choice also. Just be aware of the nutritional values and calories. Think thin bars are also really good (in my opinion) and pack high protein and low sugar nutritional stats. However, they tend to be higher in calories at 270. Think thin bars can be ordered from Amazon, but I used to buy these from Trader Joe in the past.

Hope I have answered your question adequately on energy squares. Threw in information on protein bars because I believe in them so much, as long as you pick out one that is nutritional and not a candy bar.

I am no expert, but I truly believe that the type of food you eat is directly proportional to the gains you can make from running. Eat well and your body will reward you.

[LisaT678 225]

I am finally out of the hospital after a weeks stay. Haven't been released to start the running again but that's ok since I barely have the energy to walk from one room to the other. I am going to walk all this next week though and start building up my stamina again. I just hope I don't have to back track too far with c25k.

[Fiddleman 4,376]

I am finally out of the hospital after a weeks stay. Haven't been released to start the running again but that's ok since I barely have the energy to walk from one room to the other. I am going to walk all this next week though and start building up my stamina again. I just hope I don't have to back track too far with c25k.

That is really great you are out of the hospital. Even though there is the initial thrill and excitement at the beginning, it does get kind of old after a few days especially with the nurses waking you at crazy hours. Spent about a week there myself after surgery ( low O2 levels).

Start walking every day. Start slow. There is no need to even think about jogging / running until you can walk really well for long distances. You want your lung capacity to be fully operational before you start huffing and puffing. The key is to do a little bit more each time you get out. Maybe an extra block, an extra mile etc.

Spend the time to build up your health and endurance. Maybe even walk your first 5 k just to get an idea about the distance. There are many great walks for causes out there like the 3 day for breast cancer, walks for diabetes, etc. I am thinking about doing the 3 day this year to help out the cause.

It might be good to start the c25k program after your doctor clears you for all exercises (usually 5-6 weeks). The benefit of using a program like c25k is that it is naturally progressive and you can always repeat days or weeks if you want to. Take it at a pace that works for you. Figuratively speaking, it is not a race to get to the end of post op weight loss phase. A gradual approach is helpful for most folks. A little better each week.

Good luck in your post sleeve endeavors!

[rachel1217 4]

Week1 day1 was an 18:17/mi and 1.64miles total in the 30 minutes. Today i finished week1 day3 at 16:51/mi. and 1.78 miles total in the 30 minutes. I feel like I wanna puke...but I did it.

[carstanger 346]

I did intervals of 4 min, then 3 min, and 2 minutes. 18 min. mile Wasn't sure I could do it either but I did.

[Butterthebean 8,146]

I downloaded it this am!!!

Going to go but workout pants that fit and get my rear in gear!!!

Did you start today?

Best' date='

Sannah[/quote']

Glad to see you're feeling better. I didn't read your whole leak thread but I read enough to see you were having a tough time. The few other similar threads were very much like our story in that as soon as they were able to eat solid food things improved quickly. I hope things continue to improve for you. We could always use another runner on team VST but don't be in too big of a hurry. Running is very stressful on the body and yours has been through a lot. Make sure you're ready.....and then go for it. I hope you become as passionate about it as I have. C25K is a great start. Best of luck.

[mark! 449]

Well, I started c25k today after my PA said I was good to go for jogging as long as I stopped with any discomfort. Starting a week early from what the protocol says. I figured I'll repeat week 1 anyway just to get in the groove of running. I mean c'mon, I lift heavy things and put them down right? I'm not a runner by any means...but I wanna be. I'm looking forward to putting myself to the test and working through this app. I'm really happy that I was able to complete today with no issues.

I'm starting with a 3.2MPH walk and a 4.4MPH jog, with a 1.0 incline (chi running, it helps with the lean on the treadmill while at work.) I was able to complete today with ease, breathing through my nose wasn't an issue at all, which usually it would be even with 30 seconds at 4.4 in the past. I'm really looking forward to dropping the weight and seeing how much it helps my running ability. Can't wait.