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Forensikchic

Sleeve Plication Patients
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  1. Like
    Forensikchic reacted to Frank Duperier for a blog entry, Getting Started with an Exercise Program   
    We spend a lot of our time focusing on eating the right foods, finding healthy recipes, and taking the right vitamins. These are very important parts of the weight loss process, but we also need to make sure we are incorporating the right exercise program into our lives. While some people already have an exercise program that works well for them, if you are one of those people who does not, hopefully this will provide some helpful information about starting a program or improving an existing exercise program.
    One of the questions that I am frequently asked is “what kind of exercises should I be doing?” In picking the right exercise routine it is important to remember that while the same exercise plan may not be appropriate for everyone, there are some fundamental principles that everyone should be working on in order to get the most out of their workouts.
    Principle 1: Set aside some dedicated time for exercise.
    Many of us do a lot of walking as part of our job or part of our daily routine. While being active is great, there is a difference between exercising and being active. In order to get the most out of your exercise time you need to set aside some sacred time designed just for your exercise. As a general rule of thumb this should be 30 minutes a day, 3 to 4 times a week. If you can do more than that, fantastic, but everyone should be aiming for at least 30 minutes every other day. You can choose to exercise alone, or with a group. Some people love to exercise with their family, some with a good friend, or some prefer to use their exercise time as personal time. Whatever your preference, make sure it is a regular routine that you can count on as part of your life.
    Principle 2: Mix it up
    Great athletes have repeatedly shown that the key to a successful exercise program is variety. The body adapts over time to the same exercises and routines. Over time muscle memory kicks in, and the body gets less out of a repeated exercise unless you mix up your workouts and introduce some new work outs as well. A good routine should incorporate some cardiovascular exercises, and some weight exercises. Make sure you work all your major muscle groups. Your cardiovascular exercises can be as simple as strenuous walking, jogging, running, elliptical training, swimming, dancing, or bicycling. The weight exercises can involve weight lifting, push-ups, pull-ups, sit-ups or crunches, or resistance bands. Find the combination that works for you. You can choose to do both cardio and weights in the same workout, or you can separate them to different days. If you are just starting out I recommend a day of cardio followed by a day of weights. When you do weights, don’t make the mistake of working every muscle group in the same work out. Do chest and shoulders one day, thighs and buttocks another. The one exception I recommend to this would be to incorporate a short abdominal routine with most of your workouts. The body’s core muscles which include the abs and back muscles are able to recover quicker than other muscle groups, and once you have gotten use to exercising them on a regular basis you will notice less back pain, and improved performance in your other exercises.
    Principle 3: Keep track of your progress
    As you get used to your exercise routine, you will notice it becomes easier, and may become too easy. That is the time to bump it up to the next level. That can involve increasing your time or distance if you are working on cardio, or increasing your weight if you are working on weights. Keeping a record of your progress will not only motivate you, but will also help you identify the workouts that work best for you. By keeping track of your progress you will be more likely to try to continually improve your workouts rather than fall into the rut of continuing an exercise that is not sufficiently challenging your body.
    Principle 4: Have fun
    Find a routine that you enjoy. Exercise does not have to be a painful or dreaded part of your day; on the contrary it should be a part of the day you look forward to. If you are not enjoying the exercise you are doing, look for a different one. It is very difficult to maintain a program long term if you do not enjoy it.
     
    We have a lot of resources available to help if you need suggestions or examples of routines. Come by the gym at Foundation and talk with the trainers to get some additional workout ideas. We can also help you arrange a fitness evaluation to help determine your ideal heart rate during your exercise. While this isn’t a comprehensive guide to fitness, I hope it helps if you are looking for some direction on getting started.
  2. Like
    Forensikchic got a reaction from Leslie downes for a blog entry, From the beginning...   
    I thought I would blog my journey so others could know what I went through and maybe it will be helpful to someone.
     
    Background info:
    I am 5'4" tall and 43 years old.
    I was sort of thick in high school. Not fat really but my thighs were a little heavy and I wore a size 9 to 11 jeans. I remember this well. I was a cheerleader and was the biggest one. In college, I lost a lot of weight because I was the mascot of my college and it is really hot in the suit! I was a size 5 then, for about 2 years or so. I joined the army and gained a little weight. I was back in a 9 or 11 for the next couple years. Then I got married and got pregnant. That was the beginning of the end. I gained 80 pounds with him and he was premature! I never lost all the weight. I was 210pounds when he was born. I got back to 175 and stayed there for a year. Then my second pregancy.... gained back to 210 and lost only to 190 the next year. I joined weight watchers in 1995 for the first time. It was an at work program. I lost 12 pounds over the summer and continued to loose til I got to 163. I thought I was done with weight watchers and quit. I was a perfect size 12 for two or three years (continuinig to go to WW later on). I was pretty happy with that. Then came my daughter. I gained back to 215. I lost some of that after her birth but was hovering around 200 for a year or so. I did WW again to try to loose the weight. I got a divorce soon after she was born and I managed to loose back to 170 but that is as far as I got. Then, I slowly gained and was in the 180's for several years. I did WW again and I lost 20 pounds or so and got back to 170. I did this 170 to 190 and back again about 3 more times in 5 years. In 2007, I met my husband and I weighed 170, still at weight watchers. We married in September and you guessed it, back to 190 before the wedding and had to get my dress let out! I felt very frustrated. We wanted to have children so I had a tubal reversal in December of 2007. I took a lot of hormones trying to conceive. I balooned up to 220. I tried WW again and lost 10 or 12 pounds. I couldnt seem to get under 200. Then I had a job transfer and moved all the way to Texas from Alabama. It was a huge stresser on our family to move from a house to an apartment. Nobody was happy about the move. My kids were mad and I couldnt sell our house. It took 9 months and we finally did sell it and buy a nice home here. During all of this, I gained to 235. My highest weight. My husband was not "particularly attracted" to me anymore and it left me in the worse depression I have ever experienced. He was heavy too and so I pointed that out and we both did WW for 6 months or so. He reached his goal in that time, loosing 60 pounds and I lost down to 210. I was depressed because it was just falling off of him and I was eating much less and not loosing very much at all. I gained it all back. We planned a trip to Brazil to see my exchange student get married. I had 6 months to loose some weight. I considered wls then in fall of 2010. I felt I could do the supervised diet and then have surgery when I returned in March. I did the diet and took the HCG and B12 shots every week until we left. I lost 20 pounds. I weighed about 215 when we left. I returned two weeks later at 230. I consulted a surgeon about wls again and I didnt like the staff at that Dr.s office. The medical assistants as they are called could not even spell and could not hold an intelligent conversation so I didnt feel I was in good hands. I gave up on that in May 2011. My husband got a new teaching job in July, his first since being in Texas! We were changing insurance in August. So July 29th, I decided to see if Humana was going to cover wls and what type of diet and stuff was I going to have to do to get it done. I saw that the surgeon my friend recommended to me was having a seminar the next day (Saturday, July 30th) and so I signed up. My husband and I went. We met nice people and I decided I wanted the sleeve. Its the same one I decided on the year before, but didnt follow through on. I made an appointment for Monday, August 1. Humana didnt cover the sleeve unless you have a bmi of 50 and mine was 40.2 so we were going to be self pay. We decided to get it over with before school started and scheduled the surgery for the NEXT Monday at 8 am. Wow! I had a date already! I went on a one week preop diet and lost 9 pounds. I was 225 when I had the surgery. I went back to work the following Monday. I was just weak and tired but not much pain or anything. I had a little trouble getting in the required fluids.
     
    Next chapter--
    At the begining of my third week post op I developed a kidney stone because I was dehydrated. I was hospitalized for 5 days and had another surgery on my kidney to place a stent. I gained a lot of weight from the fluid they gave me. I got the stent removed last Wednesday and I am finally, at 5 weeks out, starting to feel like my old self again. I started walking this week and doing a little weight training. To date... I have lost 27 pounds. I weighed 206.9 this morning. Thats lower than I have been since the trying to conceive days about 3 or 4 years ago. I am doing better about drinking but have not reached 64 oz on any day yet.
     
    So in Summary:
     
    I have been a yo-yo dieter for 20 years and havent been under 170 in about 14 years. I want to be my college weight of about 135 pounds, a size 6. I could stand to be 125 but that is getting a little thin for my build. It has been forever but I at least have a reference point. I can visualize that but I still have a hard time believing that any thing will work to get me there. I am scared to believe that this is finally it for me! I hope I can do this and maintain it for my lifetime. At my highest weight, my feet and back ached all the time, I cant tie my shoes right. It hurts to lean over. I am miserably tired and have no energy to do anything. I starting thinking in terms of how far do I have to walk and are there any hills to climb before I would decide If I wanted to go to the zoo or any activity with my family. I was not living. I was slowly dying. I had to make a change for good. I am sorry this story is so long but I wanted to get it all out there. The truth, the facts... my story.
  3. Like
    Forensikchic got a reaction from Leslie downes for a blog entry, From the beginning...   
    I thought I would blog my journey so others could know what I went through and maybe it will be helpful to someone.
     
    Background info:
    I am 5'4" tall and 43 years old.
    I was sort of thick in high school. Not fat really but my thighs were a little heavy and I wore a size 9 to 11 jeans. I remember this well. I was a cheerleader and was the biggest one. In college, I lost a lot of weight because I was the mascot of my college and it is really hot in the suit! I was a size 5 then, for about 2 years or so. I joined the army and gained a little weight. I was back in a 9 or 11 for the next couple years. Then I got married and got pregnant. That was the beginning of the end. I gained 80 pounds with him and he was premature! I never lost all the weight. I was 210pounds when he was born. I got back to 175 and stayed there for a year. Then my second pregancy.... gained back to 210 and lost only to 190 the next year. I joined weight watchers in 1995 for the first time. It was an at work program. I lost 12 pounds over the summer and continued to loose til I got to 163. I thought I was done with weight watchers and quit. I was a perfect size 12 for two or three years (continuinig to go to WW later on). I was pretty happy with that. Then came my daughter. I gained back to 215. I lost some of that after her birth but was hovering around 200 for a year or so. I did WW again to try to loose the weight. I got a divorce soon after she was born and I managed to loose back to 170 but that is as far as I got. Then, I slowly gained and was in the 180's for several years. I did WW again and I lost 20 pounds or so and got back to 170. I did this 170 to 190 and back again about 3 more times in 5 years. In 2007, I met my husband and I weighed 170, still at weight watchers. We married in September and you guessed it, back to 190 before the wedding and had to get my dress let out! I felt very frustrated. We wanted to have children so I had a tubal reversal in December of 2007. I took a lot of hormones trying to conceive. I balooned up to 220. I tried WW again and lost 10 or 12 pounds. I couldnt seem to get under 200. Then I had a job transfer and moved all the way to Texas from Alabama. It was a huge stresser on our family to move from a house to an apartment. Nobody was happy about the move. My kids were mad and I couldnt sell our house. It took 9 months and we finally did sell it and buy a nice home here. During all of this, I gained to 235. My highest weight. My husband was not "particularly attracted" to me anymore and it left me in the worse depression I have ever experienced. He was heavy too and so I pointed that out and we both did WW for 6 months or so. He reached his goal in that time, loosing 60 pounds and I lost down to 210. I was depressed because it was just falling off of him and I was eating much less and not loosing very much at all. I gained it all back. We planned a trip to Brazil to see my exchange student get married. I had 6 months to loose some weight. I considered wls then in fall of 2010. I felt I could do the supervised diet and then have surgery when I returned in March. I did the diet and took the HCG and B12 shots every week until we left. I lost 20 pounds. I weighed about 215 when we left. I returned two weeks later at 230. I consulted a surgeon about wls again and I didnt like the staff at that Dr.s office. The medical assistants as they are called could not even spell and could not hold an intelligent conversation so I didnt feel I was in good hands. I gave up on that in May 2011. My husband got a new teaching job in July, his first since being in Texas! We were changing insurance in August. So July 29th, I decided to see if Humana was going to cover wls and what type of diet and stuff was I going to have to do to get it done. I saw that the surgeon my friend recommended to me was having a seminar the next day (Saturday, July 30th) and so I signed up. My husband and I went. We met nice people and I decided I wanted the sleeve. Its the same one I decided on the year before, but didnt follow through on. I made an appointment for Monday, August 1. Humana didnt cover the sleeve unless you have a bmi of 50 and mine was 40.2 so we were going to be self pay. We decided to get it over with before school started and scheduled the surgery for the NEXT Monday at 8 am. Wow! I had a date already! I went on a one week preop diet and lost 9 pounds. I was 225 when I had the surgery. I went back to work the following Monday. I was just weak and tired but not much pain or anything. I had a little trouble getting in the required fluids.
     
    Next chapter--
    At the begining of my third week post op I developed a kidney stone because I was dehydrated. I was hospitalized for 5 days and had another surgery on my kidney to place a stent. I gained a lot of weight from the fluid they gave me. I got the stent removed last Wednesday and I am finally, at 5 weeks out, starting to feel like my old self again. I started walking this week and doing a little weight training. To date... I have lost 27 pounds. I weighed 206.9 this morning. Thats lower than I have been since the trying to conceive days about 3 or 4 years ago. I am doing better about drinking but have not reached 64 oz on any day yet.
     
    So in Summary:
     
    I have been a yo-yo dieter for 20 years and havent been under 170 in about 14 years. I want to be my college weight of about 135 pounds, a size 6. I could stand to be 125 but that is getting a little thin for my build. It has been forever but I at least have a reference point. I can visualize that but I still have a hard time believing that any thing will work to get me there. I am scared to believe that this is finally it for me! I hope I can do this and maintain it for my lifetime. At my highest weight, my feet and back ached all the time, I cant tie my shoes right. It hurts to lean over. I am miserably tired and have no energy to do anything. I starting thinking in terms of how far do I have to walk and are there any hills to climb before I would decide If I wanted to go to the zoo or any activity with my family. I was not living. I was slowly dying. I had to make a change for good. I am sorry this story is so long but I wanted to get it all out there. The truth, the facts... my story.

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