Long Term Lap Band Success – Setting Goals And Getting Goals

by sandi on December 31, 2014

Starting with Good IntentionsHere 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.

Lap Band SurgeryThen 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.

Exercise WorksSeveral 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!

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