Tanyaka
Why Exercise - My Workout Tips
Nov 15, 2008
A lot of people have asked about my workout routine and I wanted to share what worked for me.
WHY EXERCISE: My advice is to start exercising the moment your Dr. clears you. You will build muscle and lose fat. If you do not do weight bearing exercise you will lose muscle along with fat and end up a flabby skinny person. Some of that muscle lost can never be recovered. If you workout, your body will burn calories all day long and even when you sleep, not to mention more calories because muscle weighs more than fat. Your skin will be improved after the pounds are gone. I lost 150 pounds in 8 months and if you take a peek at my after pictures, I have NOT had any plastic surgery, trust me, it is worth it! Last but not least, exercise has been proven more effective than anti-depressants and helps you sleep better.
BEFORE hitting the gym: Ask a friend or neighbor to go walking with you. Just walk everyday starting with 15 minutes and work up to 45 minutes. If you are not interested in the gym yet, Tivo a few workout shows, rent a Yoga video or just do a few sit-up and push-ups every morning before your shower.
MOTIVATION: Find a body image that you would like to have and put it on your bathroom mirror. (mine was Jessica Biel) Tell yourself that you can watch 1 hour LESS of TV a day to devote to exercise. At night when you are watching TV, pat yourself on the back for working out that day. Get some cute workout clothes and shoes because it motivates you to go. I got my clothes from Goodwill until I hit my goal weight. I rewarded myself with workout clothes every 10 pounds I lost. Tell yourself you will at least workout for 5 minutes and you can stop if you still do not want to. Get an ipod with load it with motivating music (you can find workout music suggestions on-line) and bring magazines/books you can read on the treadmill or elliptical.
PERSONAL TRAINER: Do not pay for a personal trainer until you go to the gym for a few months and are totally committed. It is a waste of money if you do not stick with it. When you reach the next level of fitness and need more direction and motivation, it may be a great investment for you.
WORKOUT SCHEDULE: Mon, Wed Fri - cardio and Tues,Thu - weights and Sat Sun I would just do yoga, walk or ride a bike. Also, if you miss a day during the week you can make it up on the weekend. I sometimes vegged all day on Sat and Sun if I wanted to because I worked out all week.... it really works, I promise. I worked out Monday - Friday and I alternated days with cardio and weights, total of 5 hours a week.
CARDIO: 45 minutes to 1 hour of treadmill, elliptical, class or video. Whatever you feel like and enjoy, if you get bored after 30 minutes, change machines or jump into a class that maybe going on.
WEIGHTS: I did a weights class that my gym offers, but you can do a total body weight machine, you can go on-line and get a program for yourself, like self.com. Invest in 3,5 and 10 pound weights and you can do moves while watching TV. I do sit-ups and push-ups at night before bed. Yoga is a great alternative for weights.
DIET: Eat protein and carbs before and after working out. It gives your body energy for working out and helps your muscles heal after working out. I love cottage cheese and bananas or yogurt and a granola bar, or even protein shakes and bars. You will get addicted to exercise, especially when you see the results! Let me know if I can help you with anything, YOU CAN DO IT!
WHY EXERCISE: My advice is to start exercising the moment your Dr. clears you. You will build muscle and lose fat. If you do not do weight bearing exercise you will lose muscle along with fat and end up a flabby skinny person. Some of that muscle lost can never be recovered. If you workout, your body will burn calories all day long and even when you sleep, not to mention more calories because muscle weighs more than fat. Your skin will be improved after the pounds are gone. I lost 150 pounds in 8 months and if you take a peek at my after pictures, I have NOT had any plastic surgery, trust me, it is worth it! Last but not least, exercise has been proven more effective than anti-depressants and helps you sleep better.
BEFORE hitting the gym: Ask a friend or neighbor to go walking with you. Just walk everyday starting with 15 minutes and work up to 45 minutes. If you are not interested in the gym yet, Tivo a few workout shows, rent a Yoga video or just do a few sit-up and push-ups every morning before your shower.
MOTIVATION: Find a body image that you would like to have and put it on your bathroom mirror. (mine was Jessica Biel) Tell yourself that you can watch 1 hour LESS of TV a day to devote to exercise. At night when you are watching TV, pat yourself on the back for working out that day. Get some cute workout clothes and shoes because it motivates you to go. I got my clothes from Goodwill until I hit my goal weight. I rewarded myself with workout clothes every 10 pounds I lost. Tell yourself you will at least workout for 5 minutes and you can stop if you still do not want to. Get an ipod with load it with motivating music (you can find workout music suggestions on-line) and bring magazines/books you can read on the treadmill or elliptical.
PERSONAL TRAINER: Do not pay for a personal trainer until you go to the gym for a few months and are totally committed. It is a waste of money if you do not stick with it. When you reach the next level of fitness and need more direction and motivation, it may be a great investment for you.
WORKOUT SCHEDULE: Mon, Wed Fri - cardio and Tues,Thu - weights and Sat Sun I would just do yoga, walk or ride a bike. Also, if you miss a day during the week you can make it up on the weekend. I sometimes vegged all day on Sat and Sun if I wanted to because I worked out all week.... it really works, I promise. I worked out Monday - Friday and I alternated days with cardio and weights, total of 5 hours a week.
CARDIO: 45 minutes to 1 hour of treadmill, elliptical, class or video. Whatever you feel like and enjoy, if you get bored after 30 minutes, change machines or jump into a class that maybe going on.
WEIGHTS: I did a weights class that my gym offers, but you can do a total body weight machine, you can go on-line and get a program for yourself, like self.com. Invest in 3,5 and 10 pound weights and you can do moves while watching TV. I do sit-ups and push-ups at night before bed. Yoga is a great alternative for weights.
DIET: Eat protein and carbs before and after working out. It gives your body energy for working out and helps your muscles heal after working out. I love cottage cheese and bananas or yogurt and a granola bar, or even protein shakes and bars. You will get addicted to exercise, especially when you see the results! Let me know if I can help you with anything, YOU CAN DO IT!
Surgery!
Nov 15, 2008
I just wanted to let everyone know that I have been hospitalized since this Tuesday for a small bowel obstruction. It has not resolved itself as of today and it appears that I will have surgery tomorrow, Sunday 11/16/2008. I just wanted to ask for everyone to please pray for me. I know in my heart everything will go just fine, but extra prayers cannot hurt.
Most of my life I have been a very healthy person. I guess 2008 has been the year for me to need surgery! I am nervous, but it is in God's hands and I know he will take very good care of me. These kinds of life eventis really makes you take a look at what you are thankful for. My health is on the top of my list, because without that you have nothing. No material item or money could compare to your health. After sitting here for 5 days, linked to an IV with no food or drink and only pain meds... you start to go a little loopy and recall a lot of memories and all the things you would miss if you were to pass.
I love my family and my friends so much. It hurts that everyone is so far away. I am lonely in Washington sometimes because I have not made the "close friends" that come over all the time, or even really know me. I have met some potential girl friends, but we have not put in the time to invest in the friendship, which I do regret. The thing that keeps me going is that I know that I DO have the best friends in the world, they are just sprinkled all over the nation!
Goal reached!
Nov 10, 2008
I cannot believe that only 8 months have passed since I started this journey and I am more than past my goal weight of 160 pounds. Today I am 155 and loving every minute of it. My husband is in the Navy and he left 4 days after my surgery and returned after 7 months and I had lost 140 pounds. Please take a look at my photo diary... if I can do this anyone can. I worked out 5 days a week alternating weights and cardio and eating 5-6 small meals a day. I did not post that much because I was so focused on my goal. I want to share my story with you all and I am here to support anyone who needs it. YOU CAN DO IT TOO!
I hate my life!
Mar 02, 2008
You know.... I am super excited that my surgery is coming up on Tuesday, but I hate these last 2 days. I am on a self enforced liquid diet to lose a couple lbs before the surgery. This is especially important because I have gallstones and an enlarged liver.
I wake up and I am all gun hoe and am doing great... this is easy... so I thought. We needed to run some errands and my son was hungry and I got him some pizza... NO PROBLEM! I just sniffed it and it is onlt 3:30pm. So I go on, got my nails done, shopping etc. So I asked my family if they wanted to go to Baskin Robins while I went in to Super Supplements to stock up on the vitamins that i would need after surgery.
Well, that did not go as planned. It was 6:00pm at this time and my husband was naturally hungry. So he opted for a mexican place right next door. He gets in the car and the waft of carne asada burrito came floating my way. I could have killed him for eating fresh tortilla chips in front of me. I tell him how rude he is being and all that. Then we get home and he says, you can have steak right... I say... no. Is that liquid and I am staring right at this burrito smothered in cheese and sour cream. He statrted eating and I just got so angry at him.
I said, "You are not supporting me. You want me to fail... you don't love" He said, "I don't love you because i am eating?' I am so super sensitive and upset and HUNGRY! I hope this is not the way it is going to be forever. The idea of protein, broth and jello seem a far cry from a smothered burrito right now. I am a food addict and i am going through withdrawals. Why do they prescribe a fat person a liquid diet.... I guess I deserve it after all that I have done to myself.
I went upstairs and saw my goal dress... size 10 and it made me a little more focused, but I am still very upset and feel overwhelmed.
Thanks for listening.. Tanya
I wake up and I am all gun hoe and am doing great... this is easy... so I thought. We needed to run some errands and my son was hungry and I got him some pizza... NO PROBLEM! I just sniffed it and it is onlt 3:30pm. So I go on, got my nails done, shopping etc. So I asked my family if they wanted to go to Baskin Robins while I went in to Super Supplements to stock up on the vitamins that i would need after surgery.
Well, that did not go as planned. It was 6:00pm at this time and my husband was naturally hungry. So he opted for a mexican place right next door. He gets in the car and the waft of carne asada burrito came floating my way. I could have killed him for eating fresh tortilla chips in front of me. I tell him how rude he is being and all that. Then we get home and he says, you can have steak right... I say... no. Is that liquid and I am staring right at this burrito smothered in cheese and sour cream. He statrted eating and I just got so angry at him.
I said, "You are not supporting me. You want me to fail... you don't love" He said, "I don't love you because i am eating?' I am so super sensitive and upset and HUNGRY! I hope this is not the way it is going to be forever. The idea of protein, broth and jello seem a far cry from a smothered burrito right now. I am a food addict and i am going through withdrawals. Why do they prescribe a fat person a liquid diet.... I guess I deserve it after all that I have done to myself.
I went upstairs and saw my goal dress... size 10 and it made me a little more focused, but I am still very upset and feel overwhelmed.
Thanks for listening.. Tanya
My Last Supper!
Mar 01, 2008
**I posted this in the forum and then thought it sounded like a journal entry!** Oh guys! I am only 2 fulls days away from surgery and I went out to dinner for my "last supper'". I had did an earlier post and asked what you all would do for your last supper, so i went with the majority and went to dinner. I had high expectations and was really excited. The anticipation of ordering whatever I wanted... I felt a kind of high.
I choose Red Lobster and I ordered the Ultimate Feast: lobster tail, fried shrimp, and shrimp scampi and crap legs, side of french fries, garden salad with ranch., and do not forget the cheddar biscuit. Mmmm sounds good doesn't it. Well, let me tell you that after the 3 weeks of 10 grams of fat or less, I was blown away that this was a common portion of the current American diet.... No wonder we are overweight. On that note, I had a poor guy that was seated in a booth next to us and he was clearly uncomfortable because of his size and was asked to move to a table. i do not understand why a hostess would not recognize that problems from the start and offer the table to begin with to avoid the patron having to be embarrassed. I don't get it??
Ok, so after waiting 45 minutes to order, I start with salad w/ranch and biscuit.... mmmm good. Then I get my huge plate of food and I do not know where to get started.... I just stare at it in awe. So I dig in and find the crab legs are cold and over cooked, I complain and they bring me more of the same. I eat a few french fries and find out that they are cold and soggy, the kind that have been fried and then re-fried to warm them up. The fried shrimp was soggy from the crab legs and the lobster tail is the only thing that looks any good. So I ate that and some shrimp scampi. By this time I am so mad because i thought this was going to be the "last supper" and i put so much trust in their hands to provide me a quality $25.00 meal, never the less, I complained again and they did not charge me for my meal.
So I accepted that my now high has faded and now I have horrible guilt and my stomach is starting to hate me. The gurgling and here comes some really smelly gas. I am surprised the Target associate that was checking us out did not pass out after I let one loose.
Now my adventure ends and I have to tell you as I sit here now, I am so ready to have this surgery and make a positive change in my life. I am glad that I attempted to have my "last supper" because it made me realize that I do not want to be person anymore. I am going to start the Hollywood 48 Miracle Diet for the next 2 days and then of to the losers bench! Has anyone tried that before surgery?
Thanks for listening!
I choose Red Lobster and I ordered the Ultimate Feast: lobster tail, fried shrimp, and shrimp scampi and crap legs, side of french fries, garden salad with ranch., and do not forget the cheddar biscuit. Mmmm sounds good doesn't it. Well, let me tell you that after the 3 weeks of 10 grams of fat or less, I was blown away that this was a common portion of the current American diet.... No wonder we are overweight. On that note, I had a poor guy that was seated in a booth next to us and he was clearly uncomfortable because of his size and was asked to move to a table. i do not understand why a hostess would not recognize that problems from the start and offer the table to begin with to avoid the patron having to be embarrassed. I don't get it??
Ok, so after waiting 45 minutes to order, I start with salad w/ranch and biscuit.... mmmm good. Then I get my huge plate of food and I do not know where to get started.... I just stare at it in awe. So I dig in and find the crab legs are cold and over cooked, I complain and they bring me more of the same. I eat a few french fries and find out that they are cold and soggy, the kind that have been fried and then re-fried to warm them up. The fried shrimp was soggy from the crab legs and the lobster tail is the only thing that looks any good. So I ate that and some shrimp scampi. By this time I am so mad because i thought this was going to be the "last supper" and i put so much trust in their hands to provide me a quality $25.00 meal, never the less, I complained again and they did not charge me for my meal.
So I accepted that my now high has faded and now I have horrible guilt and my stomach is starting to hate me. The gurgling and here comes some really smelly gas. I am surprised the Target associate that was checking us out did not pass out after I let one loose.
Now my adventure ends and I have to tell you as I sit here now, I am so ready to have this surgery and make a positive change in my life. I am glad that I attempted to have my "last supper" because it made me realize that I do not want to be person anymore. I am going to start the Hollywood 48 Miracle Diet for the next 2 days and then of to the losers bench! Has anyone tried that before surgery?
Thanks for listening!
My first blog!
Feb 28, 2008
I finally have a confirmed date of 3/4! I am so excited and nervous. I cannot sleep and I keep thinking about the future and how it will change. I have so many things rushing through my mind. I keep picturing myself being wheeled into the operation room and me jumping off the table and running away because I am so scared. I hope they give me good drugs, otherwise my bare ass will be hanging out of that little surgery drap thingy as I run down the hall! I am looking forward for my husband to take care of me for a change. He is leaving for 8 months to Iraq 9 days after the sugery. He will come home to a brand new wife. Now that is cool. I am not sure if I want to send pictures or if he should just walk off the boat and see me and go... DAMN girl. Anyways, those are some of the thoughts going through my crazy head! Signing off for now!
