Here we are at the start of 2015 full of good intentions. Who has ever said these words - “right after the holidays I am getting back on track”? I bet those words sound familiar to many of you. They sure do to me. Before my weight loss surgery in 2004 I would say them year after year after year, and perhaps for a short time I would follow some new fad diet, or Weight Watcher’s, or Atkins, or Nutri whatever and lose some weight. Then back it would come with a vengeance and then some.
Then I had Lap Band surgery and suddenly my entire life became a roller coaster filled with good intentions, AND the actions necessary to make them real. I could set a goal of losing 10 pounds in a month and keep it because I wasn’t hungry all the time any more. I could plan my meals and work my plan to eat protein first so that I was satisfied with small portions. This was GREAT and I loved my new life. As the weight started dropping off I could do more, walk further and felt better than I had in years. I knew I was still missing the one ingredient that would make a big difference over the long term. That was exercise. I started swimming laps because I love the water and it supported my joints. I kept that up and kept increasing my time and distance and the number of days per week I was swimming. WOW, I had muscles again. This was great.
Several years later I decided that swimming was not enough. It was time to add some weight training and elliptical or treadmill time. The treadmill hurt my knees and hips when I walked fast enough with enough incline to raise my heart rate to the point that I could actually sweat and know I was in my personal aerobic zone. Here’s a link to the American Heart Association Information on Target Heart Rate. So I tried the elliptical and very slowly built up my time and my speed from 5 minutes and being sure I was going to die to 30 minutes, 2+ miles and keeping my heart rate in the high 150’s or low 160’s for extended sprints. Along with this came weight training and as I increased my efforts I began to see a new body take shape and I was loving it.
Here I am, several years later, 66 years young and I am ready to kick it up another notch. So the former 424 pound fatty is setting fitness goals for 2015, along with a plan on how I will reach these goals. I am actually amazed at myself. Who in their right mind would have thought I would be reaching to complete a 5k in 30 minutes (or less) on the elliptical before the end of 2015? Not me, but that is one of my goals folks. It was a goal for 2014 that I didn’t make because of a surgery on 10/1 and another surgery on 11/17. How will I reach that one? By completing 30 minutes each of the 2-3 days per week that I do my aerobic activity on the elliptical and pushing just a little harder each day that I am able. I will keep at this until the end of March 2015 when I will reassess and see where I am at. I believe I can do it. I have my endurance up to completing 30 minutes every day on the elliptical so the rest is a matter of extending my sprints a little bit longer every day. I CAN, I WILL, I AM.
My second fitness goal is to begin strengthening my lower body along with the work I am continuing to do on my upper body. This will be accomplished with the help of my trainer. I have committed to 3 months of 1 hour sessions 2x weekly instead of the ½ hour 2x weekly we had been working together. Progress will be made here even with my arthritic (bone on bone) right knee if I am careful
These legs and this back carried around 424 pounds for too many years to even think about so I have done some irreparable damage and have paid the price for that. This does NOT prevent me from continuing to create a stronger, better ME. As a matter of fact it just encourages me to keep right on going.
When’s the last time YOU kicked your exercise up a notch or even changed it? Have a look at what Jillian Michaels has to say as she busts the myth that you can improve with one type of workout http://www.jillianmichaels.com/fit/lose-weight/myth-same-workout
Don’t let your body adapt to your same old exercise regimen. Not only is it boring, it becomes less effective over time.
It’s the start of a new year; let’s make it a great one together!