Tell It to Me Tuesday: Chris's Journey #2

Chris is still going strong! I am so proud of him. This is the first time in the four years that i have known him that he has stuck with it for this long. He is getting stronger everyday, and is one step closer to his goal!

His journey continues below...

t is the day after day 5. Day 5 was going to be a glorious walk. It was a brisk 68 degrees outside. The wind was blowing. The sun was shining. I just had a really good day at work. I was supposed to walk with my friend Angie that day, but work got in the way. Luckily she understood. So, I got changed checked in with Francesca and began

to walk.

I put on my newest walking mix, and it started with a little AC/DC “Shoot to Thrill”. I smiled and chugged along. I decided before I started that I wanted to walk Saturday’s Monster Dash fun walk route.

Side note, Monster Dash is a 5K race that the YMCA at work put on for the employees at Florida Blue. Along with the 5K there would be a “Fun Run” that will be ¾ of a mile. The Fun Run is geared towards the kids that are coming out to Monster Dash, but I am nowhere near a 5K, so I decided to do the Fun Walk. Better something than nothing eh?

OK back to the story. So I decided to walk the route. I knew it would be a bit shorter than I wanted to walk, so I decided to do the route plus. The route is a simple one. The Fun Run is a lap around the fitness complex at work (one of the amazing bonuses to working at Florida Blue). So I decided to start my walk a little further out than where the starting line was. I also went down a longer path to get to the lap. I wanted to stretch things out to challenge myself a little more. When I got to the actual path I was feeling great.

After the path was over with I heard the Runtastic App lady tell me one mile. I was happy. First time a mile did not feel like a mile to me. You got to realize to a guy my size a mile is not just 5,280 feet (I had to look that up). A mile to a guy my size feels like the 40 year walk that Moses and the Jewish nation walked to get to the promise land, and just about as slow. Honestly, a month ago I would not have seen myself walking over a mile on such a consistent basis as I am doing now. OK, OK back to the walk. So I hit the mile with not much struggle and was still feeling good. Music was still entertaining me as The Karate Kid’s “You’re the Best Around” came on. So I decided to take the long way around to get back to the gym.

About a mile and half I really began to feel it. The wall hit me pretty badly. Luckily God had my back. My buddy Jordan was walking out to his car after a long day and walked with me a bit. Conversation always lifts me up, and Jordan is a good friend who must have seen me struggling. Just the 5 minutes of conversation helped and I continued on.

So after 46 minutes and 23 seconds I finally got back to the gym and my walk was done. Totaled walked, 1.83 miles. If you saw the picture of my walk on my Runtastic App it may look like I was trying to draw a picture through step. I really was not trying to do that, but if you want to give me that kind of credit, go for it. When I got done, I was spent. SPENT. I had a sick feeling in my stomach of hunger and exhaustion. Both my calves were cramping up. I get bad Charley Horses when I do not drink enough water or work out too hard. And I drank plenty of water this day. I knew I over did it. Later on that night I felt pain in my ankle and in my groin a little. Not too much, but enough to where I felt it.

When I got done with the walk I said to Francesca that 1.8 is my threshold for walking now. I have done 1.8 twice and have not felt that great afterwards. So with much thought today, I decided that I am going to stick to the 1.4 to 1.7 mile range. At least do that for a while before I feel like pushing myself to the 2 mile walks. That is the next “goal” or stage in the journey. I accomplished 1 mile and 1.5 miles with little sweat. 2 miles will be more difficult, especially if I am feeling a little pain. I want to accomplish so much right now. But I realized I want to because I am really enjoying the “atta boys” I am getting from all my friends. I cannot do it for the praise. I need to do this for me. I have to focus on the me and not that I will let people down if I do not walk 2 miles today. In the end, I have to look at myself in the mirror. The only one I need to answer to is me. So the lesson today is walking = all about Chris. The praise and encouragement has to be secondary to the all about Chris part. I will do my best. The encouragement is such a healthy addiction. I am soaking it in and loving every bit of it. But I only answer to me. All about Chris.

So I weighed in before the walk. Still at 455 pounds. Frustrating to say the least, but I know why I am at a standstill even though I am walking like crazy. Need to work harder at the food part. I see my nutritionist next week. Need to be really honest with her.

Here was my Day 5 playlist: Shoot to Thrill – AC/DC; Dream On - Aerosmith; Citizen Soldier – 3 Doors Down; You’re the Best – Joe Esposito; Supertones Strike Back – OC Supertones; The Cave – Mumford & Sons; Gunpowder and Lead – Miranda Lambert; I’m Shipping Out to Boston – Dropkick Murphys; My Hero – Foo Fighters; American Girl – Tom Petty; Good Feeling – Flo Rida

Day 6 is tomorrow. ¾ mile Fun Run for Monster Dash. Nervous about all the people there. But still focused on doing it.

Chris and I after his first Monster Dash! I was so proud of him!

Post Monster Dash….

OK, this is being written a day after Monster Dash. The walk and setting up went well. I was a lot more tired than I thought I would be. But I was also on my feet for over 3 hours and then did my walk. Just proud I made it without whining. Well without whining much.

Two things occurred to me while I was out there. The first was it hit me that when I was doing the “Fun Run” that I was one of only a few adults in it. Not only that, but I was the only adult that did not had a child. I will be honest, this hit me hard. Wow, I could not do the grown up walk, I had to do the kids one. But in more thinking about it, that is appropriate. As a baby, you crawl, then you learn to walk, then you learn to run. I am learning to walk all over again. I need to embrace this time as a time of learning and growing. I need to also try to be positive about it and not down on myself.

The second thing that occurred to me is that I have a great support system. My friend Karen was waiting for me to cross the finish line. She was so excited that I just did the fun walk. I was so grateful to see her smiling face as I crossed. Francesca constantly checked on me to make sure I was OK. She celebrated with me when I was done. And my friend Joanne was a constant source of support. Just wanting me to move around and not be still. Does not matter what I do, but to move. And then the dozens and dozens of FB support I continue to get every time I post. My friend Mel Mel and her husband Andy offered to be there when I walk my first 5K! We are setting that up for May 2014. The attention makes me feel like a rock star. But more importantly it makes me feel that I can continue.

I need to invest in a good pair of sneakers, so I am going to Jacksonville Running Company on Monday. I am hoping this will help with the ankle and knee pain. I need to continue. I need to keep moving. Hoping for Day 7.

Sincerely, Chris

Tell it to me Tuesday: Chris's Journey #1

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  Hi Plain Vanilla Fans!

  
  
  

  I want you to meet Chris. He is not only a client, but above all a very good friend of mine for over 4 years. I want Chris to share his journey with you- his struggles, fears, failures and achievements. Check out my blog every Tuesday to see where Chris stands on his journey to a healthier life.

  
  
  
  

  Hi my name is Chris Hollister, and I am a morbidly obese man. Plain Vanilla asked me to begin a journal of sorts to talk to you about a journey that I have been battling almost my whole life. That battle is one against me, one against my body, one against my mind, one against my weight. Over the course of the last year, I have made several changes in my life to make this battle a personal one. I began seeing a counselor so that I can learn about what broke in my mind. I began working with a group of people just like me (which I thought there were none). Learning to eat healthier is something I battle every day. And finally, about a month ago, I began working out a little and walking. It is the exercise portion of my fight that I will be talking to you over the course on the next weeks and months.

  Before we begin, I need to tell you some things about myself. I am not proud to say, that I weigh 455 pounds. I am 39 years old, and I am single and never been married. Not because I didn’t want to. Far from it. Marriage is something I want very badly. But it is a lot to ask of any woman to ignore flaws as large or as noticeable as mine. It is not fair to ask. It is hard being single. Next to my weight it is the hardest struggle I have in my life right now. But it is an important part of my story. Just like the weight, my singleness is what makes me, me.

  Now before you ask the question, “why have I not done something about his sooner”, let me tell you a few more things. First, that is a very valid question. Second, please know I have tried. I have attempted Weight Watchers 8 times, attended seminars, gone to Overeaters Anonymous, did medically managed diets, and worked out to curb my eating. I have probably lost hundreds and hundreds of pounds and nothing has stuck. I hate this fight. I really do. But it is something I fight from the minute I am up until I go to bed. Food is a hard addiction to beat, and I am an addict.
  With that in mind, let me tell you why I was asked to write this entry. About a month and a half ago, I made a promise to begin working out again twice a week. Tuesday and Thursday afternoons after work. I cannot stand working out. It hurts my body all over to do that much movement. Every part of me aches every minute of the day. But the aching does not just come from working out. It comes from putting my pants on. It comes from walking from my car in to my work building. It comes from getting out of bed every day. The minute you have as much weight on you that I have, pain becomes a part of your life. But there is something about the pain of working out that scares me and makes me not want to do it. For me to work out, it is telling myself that this event is on my to do list, and I need to check it off now. I also have an amazing trainer who I look up to, because she is so encouraging and is there for me every step of the way. If you do not have an encouraging trainer…stop working with them. A trainer first responsibility is to help instill the thought process that yes you can do this. If you trainer is not doing that, just walk away and find a new one.
  I got off the subject…my fault. So 6 weeks ago, I started my work out process. I was instructed to do the treadmill only. 20 minutes of the treadmill. GROAN! I hate the treadmill. It looks at me and mocks me. And then you walk a long amount of time and never go anywhere. It is just not cool at all. But the funny thing is about these two week work out times ended up not being so hard. The gym had very supportive caring people there, and I went to be there with them. Not to take care of myself, but to be there with them. That is a large red flag. In order for exercise to work, you need to be doing it for one person, you.
  So last Thursday (10/17), I ended up getting up WAY early. 4:45 AM to be exact. I normally up at 6:00, but not this day. So I got up and I felt motivated. I decided right then and there that I did not want to go to the gym that day. I wanted to go walk right now. There is a long straight road near where I live where I see “pretty people” (people who exercise, walk and take care of themselves) walking and running. I drive this road every day and I on most days I think, one day I should walk this road. But I never did. I always stayed planted on my couch. But not on this day. I got changed, and I left the house before I could think about it. I went to the road and I walked it. I walked from my apartment to its street lights. When all was said and done I had walked 1.6 miles. .8 miles each way, and I did it. I was very proud of myself, and I did what most people do when they are proud of themselves, I wrote it about it on Facebook (FB). I went to work, and did not think about my walk…
  Until I got home. I signed on to my FB account after work. And what I saw was nothing short of startling. My friends were liking my post about me walking. But not only were people liking my post, but some were putting up encouraging comments to help me. But the time the day was over, I had over 50 likes and 20 people left comments. It was amazing. I cherished each message back from my friends. I had a large smile enjoying each comment. It was one of my best days.
  So then the very next day, I decided to again. But this time I went in the heat and in the afternoon. It was a very hard walk. The heat was difficult but I kept seeing the comments in my head. Those comments helped me push through. In my second walk I walked 1.4 miles. Then I walked a third day on Sunday. This time I walked 1.85 miles. So in three days of walking I walked 4.85 miles. Can you believe that?? And crazy thing is, I cannot remember when I walked 4.85 miles. But I did it, and no one can take that away from me. And today to make it 4 times in 6 days, I strapped my shoes on and walked 1.73 miles today! So in 4 walking attempts, I have walked 6.58 miles! Kick in the paints eh? My only hope is that there will be a 5th day.
  So, why am I walking so much? I honestly do not know. Last Thursday, I got up and feeling tired of doing nothing, I did something. I just now know I am afraid that there will not be a day 5. That is my biggest fear right now. I am such a good quitter, that I could become pro. I do not want to complain anymore. I just want to make myself proud and keep walking. I want to make my friends proud and keep walking. More to the point, I just need to keep walking.
  Sincerely,
  Chris

Eating Habits to Keep You Healthy

1) Eat 3 Meals per day plus 2-3 Healthy Snacks: Eating 3 meals plus snacks each day will provide your body with a steady flow of energy. Glucose is compromised with in 4-6 hours if you have not eaten.

2) Increase your intake of Fiber to 25-40 grams daily: An equate intake of fiber has been related to lowering cholesterol and may reduce your risk for colon cancer. High fiber foods include legumes, whole grain products, fruits and vegetables.

3) Eat a minumum of 5 servings of Fruits and Vegetables daily: Adequate fruit and vegetable intake has been related to decreased blood pressure and a reduced incidence of cancer. Fruits and vegetables are a good source of fiber, vitamins, minerals and phytochemicals.

5) Choose fish 2-3 times per week: Fish contain Omega 3 Fatty Acids which have been related to being
beneficial in the prevention of heart disease and lowering choloesterol. The best sources of Omega 3 fatty acids are from fatty fish ( Pacific Herring, King Mackerel, Salmon, Halibut, Lake Trout, and Albacore Tuna). Other sources of Omega 3's are flaxseed, walnuts, soy, and canola oil.

6) Monitor Portion Sizes: the amount that you eat is very important, but especially from the bread, cereal, rice and pasta group.  MyPlate.gove states you need 6-11 servings per day. A serving is a 1/2 cup cooked pasta or rice, 3/4-1 cup ready to eat cereal, 1/2 cup cooked cereal, or 1 slice of whole wheat bread.

7) Consume 3 Nonfat/Lowfat Dairy Products Daily: Or calcium equivalent ( Lactaid pr soy products). Dairy products not only provide calcium but also are a good protein source. Consuming 3 Plus Dairy servings per day will decrease your risk for Osteoporosis.

8) Make Legumes a regular part of your diet, 2-3 times per week: Chickpeas, Lentils, Split Peas, Blacke Eyed peas, black, red, navy beans are examples of legumes that you can add to your diet. They are excellent fiber and a low fat protein source.

9) Keep Saturated and Trans fat below 10% of your calories: A diet low in saturated and trans fat, and high in monounsaturated fat has been proven to decrease cholesterol, and decrease your risk for heart disease. Total fat should be <30%.

10) Drink 8-10 cups of water daily: To feel your best your body needs to be hydrated. Limit the number of sweetened and caffeinated drinks. For every caffeinated drink, an equal amount of water is needed.

This information was provided by a YMCA dietician

Healthy Snacks

Healthy Snacks

Snacks can keep us from overeating at mealtime. 

Below are some guidelines and healthy snacks to try that were given to me by a dietitian.

-Do not go longer than 3-6 hours without eating.

- Eat when you are truly hungry- do not deny yourself food if you are hungry.

- Consume 100 calories ( or less) snack if you will be eating a meal within 1 hour.

- Consume 150-200 calories snacks if the next meal is 1.5 -3 hours away.

-Consume 200-250 calories snacks if the next meal is 3+ hours away.

100 calories or less

Piece of fresh fruit (size of a tennis ball)

1 cup of Berries ( strawberries, blueberries)

3/4 cup applesauce

3/4 cups of cheerios, 1/3 cup skim milk1/2 cup cottage cheese

1 cup sugar free jello

1 slice bread with 1/2 Tbsp peanut butter

1/2 cup Kashi Go Lean Crunch (dry)

1/2 cup fat free/ sugar free pudding

1 cup non starch vegetables with low fat dip- ( carrots, zucchini, yellow squash, peas, etc.)

Fat free Yogurt- some bands ( read label)

1 cup skim milk or 1 cheese stick

1 fudgesicle or small fruit Popsicle

100-150 calories

1 cup non fat fruit flavored yogurt

4 vanilla wafers and 1/2 Tbsp peanut butter

1/2 cup cottage cheese, 1/2 cup fruit

3/4 cup of cottage cheese

2 cups of blueberries

1-1.5 cups fruit smoothie

1 slice of bread with 1 slice of cheese

1/2-3/4 cup nosugar added light ice cream

1/2 cup sorbet

1 package oatmeal made with water

6 cups light butter popcorn (25 calories/cup)

3 Tbsp soy nuts

200 calories 

1 cup Raisin Bran and 1/2 cup skim milk

1 english muffin pizza (part skim mozzarella, tomato sauce and veggies)

6 Ritz Crackers with 1 Tbsp peanut butter

5 vanilla wafers and 1 Tbsp peanut butter

2 slices Raisin Bread, 2 tsp Brummel and Brown

6 Triscuits and 1 oz of reduced fat cheese

Nature Valley Granola Bar

Snyder's Tortilla Chips and salsa

2 slices of bread and 1 slice of reduced fat cheese

1/2 Turkey & cheese sandwich

1/4 cup any nuts variety

1 piece of angel food cake, 1/2 cup strawberries and 2 Tbsp whip topping

3/4 cup instant pudding made with skim milk

2 cups sugar free pudding made with skim milk

1 banana or apple with 1 Tbsp of peanut butter

1 Luna or Balance Bar

Lance Peanut Butter Crackers

250 calories

1 Peanut butter (1 Tbsp) & Jelly sandwich

1 lean turkey & cheese sandwich

6 Ritz crackers

 and 1 1/2 Tbsp peanut butter

1 cup cottage cheese with 2 1/2 slices of pineapple

1/2 cup multigrain chex cereal and 1/4 cup nuts

This information was provided by a YMCA dietician

30 days of triceps

How to:

Diamond Pushups

Get in pushup positions, and Make a diamond shape with your hands under the center of your chest. With your hand close together, you take the pressure of your chest, and place it on your triceps.

 Modification-  Both knees on the floor

Tricep Dips

Get a chair, and place hands on top of the chair  with your back facing to it and your knees bent at a 90-degree angle. Then lower your body down and push yourself back up with your triceps.

Tricep Extensions

Stand up nice and straight with your feet about hip-width apart. Hold your dumbbells or even your cans  behind your head. Extend thethe dumbells or cans over your head until your elbows are straight, and then slowly lower back to the starting position.