Tuesday, May 31, 2011

A Step in the Right Direction

Today I start exercising again. The biggest problem that chemo caused is that it ate up most of my muscle mass. That, in addition to gaining fat from the steroids, has made my body unrecognizable. I need to start building muscle again. It's a good thing that I love lifting weights.

At first, I was worried that because of the mastectomy, and reconstructive surgeries, my chest would be too weak. It was a little bit weak, but that's ok. I did 2 sets of 12 reps on each of the following exercises:

Butterfly
Arm extensions (presses)
Leg Press
Leg extensions

I also did some ankle strengthening reps on the Leg Press, and some other arm exercises (curls and rowing). I could tell that I was VERY weak, but I'm so happy to be lifting again!

My chest (fake boobs) looks really weird when I do the arm exercises - because my muscles tense up, and it just looks funny. Oh well.

Also, I hopped (well, not exactly) onto the treadmill. I walked for 1/2 mile - 10 minutes. I know this isn't a big deal, but at least I did something. My foot isn't hurting as much as I thought it would. Maybe if I really stretch it out - and do the ankle exercises first, the walking won't be too bad.

Now, I just have to wait until tomorrow to see how sore I'm going to be. I'll be lifting every other day. I'll try to walk every day.

This is a step in the right direction - I'm feeling better just with the small amount I did today. :-)

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Weight Watchers - The ABCs of Weight Loss

I read this in the Weight Watcher magazine July/August 2008, and thought there were some great suggestions here. These were all contributed by successful WW members)...

A - Ask questions (when dining out, don't be afraid to ask your server how a dish is prepared - and request it without sauce or oil).

B - Budget for snacks - you don't have to give up all of your favorite treats, just plan ahead.

C - Cancel the pity party - when you're down about your weight, remind yourself that everyone struggles.

D - Distract yourself - If you're hungry, call a friend, go for a walk, write a letter or email, etc. You'll notice that the hunger usually passes in a matter of minutes.

E - Eat slowly - put the fork down between bites, be more aware of how much you're putting in your mouth.

F - Focus on the presentation - arrange your food creatively, use a larger plate and spread your portions more artfully, it will help you feel more satisfied.

G - Give the new habits time - make a commitment to stick to your new regimen for at least 6 months, it often takes that long for revamped eating or exercise habits to feel natural.

H - Hang out with optimists - The can-do spirit is contagious.

I - Inspire yourself - brainstorm a list of activities you've been putting off because of your weight - it will provide a built-in incentive to slim down.

J - Join up - exercise with others - this often provides a sense of accountibility.

K - Keep your focus - as you lose weight, notice what you're gaining - a healthier diet, slimmer profile, or a new love of exercise.

L - Lighten up your favorite - Use cookbooks that can show you low-fat, healthier versions of your favorite dishes.

M - Make over your kitchen - get rid of trigger foods (those you often overeat) and restock your kitchen with healthy items.

N - Navigate out of your comfort zone - try a new exercise once a week.

O - Opt for the 10-minute rule - Even if you don't feel like it, get moving for at least 10 minutes.

P - Push yourself to try at least one new fruit or vegetable each week - expand your culinary repertoire in a healthy, low-calorie way.

Q - Quit the clean-plate club - stop eating once you're satisfied, and you won't eat tons of extra calories.

R - Reward yourself - if you are looking for a snack after dinner, give yourself a manicure or pedicure instead!

S - Stand up to food pushers - if a host pressures you to eat something you'd rather avoid, tell her you'll try something else on the table - compliment her, and she'll be distracted.

T - Treat your body like a temple - exercise and take care of yourself as if you were an athlete.

U - Use your lunch break wisely - spend half of your lunch break walking.

V - View sweet treats wisely - if you want to shed pounds, you can't eat sweets whenever you like. Find a low - calorie substitute that you can have every day, or limit rich desserts to once a week.

W - Write a gratitude list - each day, jot down 3 to 5 things in your life that you're grateful for.

X - Xerox your exercise moves - find exercise routines you'd like to try in books and magazines, and make copies, then refer to these when you need new moves.

Y - Yearn to accept where you are now - when you fell discouraged by your rate of progress, try to accept and appreciate yourself at your current weight. This might help you hang in there until you start losing weight again.

Z - Zero in on your body - Don't wear big baggy clothes - wearing clothes that fit well to remind yourself of your diet and fitness goals - and the slimmer body your are striving for.

GOOD LUCK!