The good, the bad, and the ugly of IBS-C and life

IBS and the Gold's Gym Challenge
Post #12 - Week 3, day 2

The Good

Keith and I outside the West Wing

 This week was my birthday. That is why I neglected my blog for a while. I was too busy having a great time. We went roller skating and I stayed active this week only missing 3 workouts counting both am and pm as 1. Only one 24 hr period passed without the gym but it involved roller skating instead. I feel better, my clothes fit better, and I am getting more fit. I got to tour the west wing of the white house and I wore my "jackie o" dress that is normally really tight but it was loose in the back and looked great on me :)

The Bad

My souvenier from the west wing

I changed the tp roll. Weight 172lbs

I drank too much in the last few days and just broke even on calories. Between birthday celebrations, traveling for work, and other things that made me eat the foods of convenience or celebration I gained just a little weight though I didn't notice a change in the way clothing fit or the way my body looked. Its still 5 lbs down from the orginial weight but not where I should be. I allowed myself a little bit of leeway with the rules and it didn't do me any favors, that's for sure. With IBS if you cheat on food or bend the rules, you can pay in the form of pain, bloating, constipation, vomiting, weight gain, and depression. Somehow its still hard to remember this when staring at a plate of cheese fries or a slice of coconut cake.

The Ugly
I went less than 24 hours with the medications I am on for the fibromyalsia, IBS, and depression and I was borderline suicidal. These meds are dangerous and it served as a big reminder that I need to think of my health as one of the most important things to ensure I can still help others. I also realized how expensive it is to eat healthy. I ate entrees of fish, chicken, and veggies as opposed to sandwiches and fast food whenever eating at a restaurant and bought fresh foods for home and the office so I wouldn't be tempted by vending machines and other quick fixes. My food budget was nearly double what it should have been as a result. Curbing this while still making good choices is going to be a real challenge for my family.


Where to go from here? Here are my new improved rules for myself.

1. I will eat only when hungry
2. Carbs are fuel for workouts only, never any other time
3. NO MORE SODA. This one is hardest for some reason...
4. Cookies and other sweets can be frozen, don't keep them at work (girl scouts, yinz are killin me!)
5. No more than 350 calories per meal-4 to 6 times a day
6. Never more than 1500 calories, no matter what
7. Workouts need to be intense no matter the time of day
8. Something is better than nothing when it comes to the gym
9. Nothing is better than just anything when it comes to food
10. Alcohol is off limits. Stop giving into wine with steak, etc.
11. Veggies are your best friend.
12. Fresh instead of packaged as much as possible
13. Don't stockpile, plan time to get food when you need it. When you can't, just wait.
14. Don't beat yourself up, but remind yourself what you are trying to do.



This is a challenge and it will be difficult from time to time. If it were easy to get skinny, everyone would do it right now. It takes work, dedication, and a will to succeed. You have these things. Stick to it and do better than people expect of you. People can be demotivational without meaning to do so. We want our friends to be happy and so people will give you "permission" to have things like cake on your birthday or fries when everyone else is eating them. This is partly so they don't have the guilt for having them either. Be strong



Hot family :) I'm the one on the left at 154lbs



What Makes Weight Loss Different With IBS-C

IBS and the Gold's Gym Challenge
Post #11- Week 3, Day 2

I realized I was being very positive with everyone on my blog here and thought today I would take a moment to be real about what I have gone through with IBS and this challenge for the last two weeks. I have had weight fluctuations up to three and a half pounds within a single day due to water retention and constipation. The scale has gone down 9.5 lbs total and this is what I have been reporting. I should tell you when I get on the scale in the morning after I've made a diet "mistake" and it reads 170 and then after I go to the bathroom it says 167. I have had to take a water pill and milk of magnesia every time I have had alcohol or carbonation, even a little. This time it took two days to kick in. Giving up soda and alcohol at the same time is very hard especially when I am trying to be social and/or celebrate with my friends. At the super bowl, I avoided beer by staying in. Many times I have successfully avoided soda and alcohol but many times the choice is one or the other or water. I have been trying to choose water consistently but it has been a struggle for me. I drink water constantly during the work day, but in my off time, I tend to want something with flavor. I'll keep working on it...

The working out has been consistent as has my intake of vegetables. After Dave's post, I found a renewed reason to avoid grains and carbs except to fuel my workouts. My husband got free pizza today from papa john's and we get it without cheese so its not terrible. But right after I ate it, I did an hour long run/hill walk to use up that energy. It was one of the best work outs I've had in a while. My trainer was the one who said I need to fuel my workouts better and then I read the same thing in shape magazine so I am going to try to keep that in mind as I try to break the 167 plateau.

One Month and 9.5 lbs Ago

Monday
7:30am Wake up
8:30am Greek Yogurt
10:00am Body Pump
11:15am Pizza with no cheese, chicken, pineapple, and onions
11:45am 1 Hour Run/Hill Walk
2:00pm Chips and Salsa
3:00pm Nap
6:00pm Red Snapper on Salad
9:30pm Granola Bar

Calorie intake for today was, calorie burn was. Morning weigh in 167.6 (after milk of magnesia finally kicked in at 7am.)

Chosing Strength

IBS and the Gold's Gym Challenge
Post #10 Week 3, day 1

Strength!! GRR!!

All people have moments of strength and weakness and we are all trying to have more strength than weakness. This weekend I forgot how persistent weakness is. Today I remembered that I am in control and every moment is a new opportunity to choose strength. I chose strength when I went to body pump and zumba. I chose strength when I went up on a few of my weights, I chose strength in my form, I chose strength with each good food and beverage choice. Our true strength lies in acknowledging our weakness, knowing that it will always be there, and choosing strength instead.

I realized weakness tends to win when I get sudden curve balls. The weakness yesterday was due to a change in plans that made me upset and the weakness (fries) today was when I found out the "asian slaw" had mayo in it and I DO NOT eat eggs. They make me incredibly sick so I had to pick another option and I just fell into auto pilot and said fries instead of making the waitress list my options or take 20 seconds to find them in the menu. At least I had the strength to not eat the rice and I only had about 1/4 of the fries. I need to remind myself that I am worth the extra consideration! Right now I could feel a lot less bloated and more full if I had taken that time.

Sunday
7:30am Wake up
9am Body Pump
10am Greek Yogurt with protein powder
11:45am Zumba
1:00pm  Ahi Tuna steak with fries and crab/vegetable soup (not cream based, Maryland style)
6:00pm Spinach salad with sauteed zucchini, mushrooms, onions, and brussel sprouts
9-11:30pm Karaoke time!-water and small watered down sprite (they were out of diet drinks!)
12am Small Chili from Wendy's

I coulda had all sorts of bad foods and beverages today but I made good compromises. Holding steady at 167.

Substitution vs Denial

IBS and the Gold's Gym 12 week challenge
Post #9-Week 2, days 6 and 7

When I started this challenge I was denying myself alcohol, soda, sweets, and most carbs. The carbs was the first to go as I needed more energy to fuel my workouts. I am still trying to only eat them pre-workout and one meal a day. Soda was the second I cheated on, mostly to avoid the temptation of having a beer or glass of wine with dinner. Eventually I realized that I could have a glass with dinner and still be way under my calorie count so I stopped denying that as well. I came to the realization that in order to have sustainable weight loss, it needs to be ok to cheat with in reason. I'm still going to try to stick to the rules but I won't beat myself up if I slip a little, especially with diet soda or whole wheat pasta before or after a hard workout. 

Now allowing myself a little, has swung me back into my old ways a little. Drinking too many calories and then losing inhibition with food. I'm still with in my calorie burn for each day, but can do much better. As they say, complete denial can lead to binging. I will need to find the mental discipline to stay on track. This is where IBS can actually HELP. Yes, I said IBS helps. Completely messed up I know. I have learned with IBS when craving a trigger food to look at it and imagine what I will feel like after eating it and then think about a similar food that doesn't give me a negative reaction and eat that instead. I need to do this with carbonated beverages. I haven't had beer since starting the challenge since it makes me a whole lot sicker than wine or liquor. I need to cut out soda and find non-alcoholic beverages that are low calorie and don't have carbonation. I substituted carbonated water for a while, but with IBS the saying is "Bubbles in = Bubbles out" and this is very true in my case. At home I can sub in crystal light or other diet drink but its out and about that is hard. I should just drink water, but sometimes I want a flavor. Darn your brainwashing America. ;) Maybe I'll learn to like ice tea without sweetener. ;)

Fun hats in Orlando.
Don't take yourself too seriously. Live. 

Friday
5:00am Workout - Circuit training, heavy cardio
6:15 am Protein smoothie
12:45pm Chicken Biryani (finally at the last left over of this!)
4:30pm Shrimp with Lemon Orzo
4-10pm a Bottle of Champagne
9:00pm Slice of Coconut cake (argh!)

Saturday
9am Body Pump
10am Zumba
11:15am Pulled Chicken BBQ with diet coke
3:30pm Sabzi (vegan) salad with baked falafel
7:00-10pm Wine and sushi

On Saturday morning I still weighed 167. Let's see if I at least maintained. My burn was at least 200 calories higher than my consumption, but with IBS-C that can be too close... My plan today is several hours at the gym or going skiing. We'll see what I weigh and I'll get back to you. Feel free to post comments about motivation you use or tips for diet for me and all the other readers!

Fatigue-Victory and Defeat Post #8

IBS and the Gold's Gym 12 week challenge
Post #8, Week 2, day 5

Fatigue is a funny thing. When it hits you can do one of many things...

1. Eat something for energy
2. Take a nap
3. Take caffeine
4. Do something active to get your blood going

So what do you do when you try all of these and you still feel like you could sleep for a week? As my husband says, "rinse and repeat." It all hit me around 3pm. I nearly fell asleep driving home from work. I started to combat it with some food which helped for a millisecond and then I got sleepy. I tried napping but I had anxiety filled dreams and woke up exhausted and upset. I decided to take a walk and clear my head and stopped to get some coffee. I was still quite tired and couldn't fathom the gym at that point so I decided have some light dinner around 7pm and then when all else failed, I worked out. I'm still tired but less anxious and I'm ready to "rinse and repeat" tomorrow and see if I feel any better. I am still adjusting to the new medications for depression and IBS so I'm not surprised by today. I'm just hoping its not a trend as I thought I finally found a balance that works. Only time will tell...

Workout/Meals
5:00am - 1hr cardio w/ light strength training in circuit
6:15am- Vegan Protein Shake
8:00am- Organic Greek Yogurt
10:00am - Organic Peanut Butter Puffins Cereal (snack)
12:30pm - Spinach Salad with Chicken and Veggies
3:00pm - Homemade steak sandwich (bread and steak only)
4:00pm Nap
5:00pm Skinny Soy Latte
7:00pm - Potato Gnocchi and marinara sauce
9:00pm 20 min Jog

Weight back to 167. Down 9 lbs and 2.5% body fat. Calories in @1500 calories out 2400.

Bittersweet-Week 2, Day 4

IBS and the Gold's Gym 12 Week Challenge
Post #7- Week 2, Day 4

Today is bittersweet as I found out I am doing very well but I also had my last included session with my personal trainer. The good news is I have lost 6.5 lbs of PURE body fat and have lowered my body fat percentage by 2.5% in just 10 days. The bad news is that Chauncy is fantastic and I would love to pay to work out with him again, but I can't afford it at least until the next month's budget. He kicked my butt today and I noticed I am much stronger and nimble than when we started. He has been so supportive and helpful, I would really like to have his support through the process.

My Trainer - Chauncy

 

The whole experience so far has made me think about perception and the human experience of weight loss. I had perceived that I was doing well with the challenge and have had a more positive body image than before I started this, but I had a hard time with the fact the scale would go down then back up a little. Every time I "gained" I had the perception that I was failing, slipping, or backsliding even though my clothes were fitting better and I was happy with the way I looked in the mirror and the way I was feeling. I suspect that I am not done feeling this disconnect between the statistics and perception. I am a little disappointed that I am so "normal" in that regard and hope that I can learn to not take the statistics so seriously but at the same time, not ignore it completely so I don't gain back the weight this time or the fitness level I am building. Anybody got a secret for that?!? :) I have every confidence I will get my best body back through this challenge. I am determined, I have time to devote to it, and I have the support of so many friends, family, and blog followers. It will be when the official challenge ends that my real challenge will begin...how to continue watching calories, working out regularly during my busiest times, and not letting my social life derail my efforts. I look forward to all the challenges ahead and welcome feedback and comments from anyone at any stage.

Meals/Workouts 
5:00am 40 min running, 20 min lifting
6:15am Protein Shake (Nutribiotic Vegan Rice Protein, available at vitamin shoppe)
9:00am Greek Yogurt
12:00pm Mediterranian Salmon Salad (Panera Bread) No olives, 1/2 salmon, no dressing
3:15pm 1/2 a sushi pack from Harris Teeter with brown rice
4:30pm Workout with trainer (circuit training)
5:00pm 3/4 of Body Pump
6:00pm Two chicken soft tacos
9:00pm Bed

Valentine's Day - Post #6 Week 2, Day 3

IBS and the Gold's Gym Challenge
Post #6- Week 2, Day 3

It's Valentine's Day and somehow my body is craving chocolate as if it knows that is part of the day. Actually I just think I am dealing with girly cravings because I also wanted a hamburger. I had a bison burger since its lower in fat and calories than it's beef friend.  I am also really tired. It's my first month on these new meds so I'm not used to how they make me feel. I have NO desire to workout right now and really just want to have a drink or two and "take a nap" so that's what I did.

Me and my sweetie (when I was my thinnest) at Steelers vs. Redskins.
Happy Valentine's Day All!

I beat myself up a bit on facebook for this until my friend reminded me what a great job I was doing and that I need to treat myself occasionally. That has re-energized me and I am motivated to rock out Wednesday. I meet with my trainer tomorrow so that is VERY helpful. His sessions are INTENSE! Unfortunately for me, splurging a little with IBS especially around this time of the month means bloating, gassy, up all night tummy stuff. It's 1:40am and I am up writing instead of sleeping! Hopefully the meds will help and I can be well rested for tomorrow.

Time to kick some butt! Well... sleep then kick butt!

Workout/Meals
5:30 am 45 min cardio/circuit training
6:20 am Vegan protein smoothie
9:45am Greek yogurt
12:20pm Chicken Biryani (leftovers)
4:00pm Bison burger with arugula
5:00pm Adult Beverages (3)
6:00pm Chicken Tikka Masala (leftovers)
8:00pm bed

Post #5 Week 2, Day 2

IBS and the Gold's Gym 12 Week Challenge
Post #5 Week 2, Day 2

Today was supposed to be a day of rest... I heard my am workout alarm and was too tired to get up for the first time since starting the challenge. The two doses of milk of magnesia finally kicked in....in the middle of the night. Needless to say, my sleep was intermittent at best. Luckily I seemed to only need a half hour more after the workout alarm and I was ready to wake up. I got up and did a 30 minute workout and felt much better. I was at work early and had one of those days where you never stop moving but seem to not get anything done ;)

On the Cheetah Hunt
Busch Gardens Tampa July 2011

Work today was all about great technology either working or not, mostly working due to my awesome hubby. Speaking of great technology, I use a great tool on my android to count my calories for exercise, rest, sleep, and food. Its called Calorie Counter by Fat Secret and it was free. I love it and highly recommend it!

My tummy has been demanding today with urgent bathroom needs shortly after eating or having a lot of liquid. This frequent bathrooming left me feeling hungry today. Its the first time I have desired more calories than I am "supposed" to eat or even close. Maybe my body is so used to being full that the feeling of empty creates a hunger signal...comments from others?

Scale said 168 this morning so life could be worse and I ended up under for the day despite the urge to pig out a bit tonight. I'll check in tomorrow and see what happens! Be sure to read post 4 and comment as I would really like some other's thoughts on that one.

Me being a Cheetah at Busch Gardens in Tampa July, 2011
Check out the bush behind me.....

Workout/Meals
5:30am 5 min Run, 25 min circuit training (-199 cal)
6:00am Protein powder smoothie (120 cal)
10:30am Greek Yogurt (110 cal)
12:00pm 1/2 a Banana (53 cal)
12:30pm Sweetgreen Salad with baked falafel (LOVE SWEETGREEN, make your own gourmet salad place. I get them the day before for lunch on hectic days) (500 cal)
3:45pm Kashi cereal bar (130 cal)
6:00pm Chicken Biryani and Naan (500 cal)
10:00pm arrive home!!



Total for the day -523 cal (which I suspect in IBS world is not much more than breaking even but I'll take it)

IBS and the Gold's Gym Challenge
Post #4- Week 2, Day 2

Once again, I am up with the sun at 6:30am. Yesterday I was told to eat more calories and so I allowed myself some wine, some bread, and some chocolate fondue with fruit for dipping when friends wanted to hang out at a wine bar. It was yummy and I had a great time. I can't help but wonder what will happen when I step on the scale though. Of course my IBS did not like the chocolate or the fruit or the alcohol so now I am bloated and awake because my tummy was being loud. This all made me think.

In our society, especially as 20-30 somethings, much of our culture revolves around drinking. It's difficult to find activities to do with friends that don't involve a bar or drinking as part of the experience. Think about it, dancing and drinking, bowling and drinking, sports and drinking, or just hanging out which seems to always imply drinking. Yesterday I thought about what it would be like to sit at the wine bar with all the fantastic wines to try and just drink water or soda. Perhaps if you don't know what you're missing it's not so bad but the social pressure to partake would still be there. I did not drink a drop until college and it was fairly easy to combat the peer pressure to drink in high school and through my first years in college as the pressure was blatent and sometimes malicious and I didn't know I liked any of it. The adult pressure is completely unspoken and not applied by anyone other than oneself but it seems to exist at least in my world. I would be curious regarding other's thoughts on this..... Please comment :)



My workouts/meals
6:30 am woke up and wrote
7:30am Pancakes made with Bisquick and greek yogurt with protein powder (ate half)
9:00am Body Pump (weight lifting)
10:00am Break and Vanilla Greek Yogurt
10:30am Kickboxing
11:15 Nap
1:00pm Panera steak panini and soup
(Feeling bloated-maybe due to the wine last night?)
4:00pm Banana-still bloated, took milk of magnesia
6:00pm 20min run
7:30pm Steak, baked potato (plain), green beans

Pancake recipe
1 Cup Bisquick
1 container greek yogurt (vanilla or plain or whatever you fancy)
Water
Optional Cut fruit and Protein powder

Empty greek yogurt into a 2 cup measure. Mix with water (and optional protein powder) to make 1 cup. Add to bisquick. Use water to tweak consistency. Cook on a greased skillet or pan at medium temperature. Watch the pancake an do not turn until the bubbles are popping all over the pancake and the sides look "done." Flip and cook for 2-4 min. These take a little longer than normal pancakes if you've done the pancake thing before ;) Serve with cut fruit, syrup, or whatever you like with your pancake.

IBS and the Gold's Gym Challenge
Post #3- Week 2, Day 1

A couple of great things happened this morning. One, I woke up feeling great and decided to run. I ran for 30 minutes, then had some greek yogurt, cleaned a bit, and went to the gym. I took one half of an intense cardio class and started to feel drained so when the class switched to strength training I left. Two, I ran into my trainer who told me to drink some calories, i.e. an energy drink such as Gatorade. He also said to eat a bigger breakfast. I listened and went to Bruggers next door and got a skinny whole wheat bagel with turkey and a full calorie vitamin water. 20 minutes later I was ready to get back to it and went back for body pump and had a great time.


Your body will tell you when it needs fuel, don't forget to listen! That was my big revelation of the day. On the flip side, its difficult for those without IBS-C to understand our bodies are very slow at digestion and while we HAVE TO boost it with activity to be close to normal digesters. Striking the balance between following the "eat more to boost your metabolism" and what my body can handle is difficult. I have to keep listening to my own body and its needs on both sides and eat when I'm hungry and don't when I'm not. It's a problem with this balance that got me here in the first place so I am cautiously optimistic that I am starting to figure it out.

Me at the Original Primanti in the Burgh
Before the weight came back. Wonder how? :)

Last time I lost weight, I was hungry all the time and that caused me to rebound and gain it back. This time I'm not hungry all the time. Eating veggies (now that I know which ones won't make my IBS flair up) and eating many times daily are helping with this. 

I tend to eat more in the morning now and less at night which is good from what I read and have been told by professionals. I want sustainable weight loss and I feel like I am starting to find it. Hopefully I'll go dance the night away and have a blast with friends while keeping my metabolism high :)

167.5 lbs today. That's down 8.5 lbs in 8 days. People at the gym are noticing the difference and so I am I. Go challenge, go Chauncy, go food, go body, and go me!

IBS an the Golds Gym Challenge
Post #2 Week 1, day 6

I woke up today just before my alarm went off at 4:50am. It's amazing how your body adjusts and gets into a rhythm, though I never could get up in the morning before. The anti-depressants I originally started for IBS have made it possible to wake up for regular AM workouts for the first time in my life. Sometimes it pays to admit you could use help with energy and motivation. I was afraid of the stigma of treating this problem with medicine before and now I only wish I had gotten the help sooner. I have always pushed so hard to do everything "under my own power and control" and thought it weakness to need pharmaceutical help. Now that I know what normal feels like I am not surprised I was exhausted all the time. I was working 4 times as hard for half the outcome because of the disability. I slept 10-14 hrs a day whenever possible and was achy all the time. Now 7hrs of sleep a night is perfect and I recover from workouts within a day or two...max! I was so used to living with pain and chronic fatigue but somehow getting it all done that now even working twice as hard feels 4 times as easy. Life has literally done a 180 thanks to good medical research and great doctors.

Me at husband's cousin's wedding 2 yrs ago in the blue dress. No I'm not preggers, that's IBS bloat kids.

Here's what I did today:
AM WORKOUT (about 400 calories burned)
Run 5:00m at 4.8mph
15 Crunches on a ball
15 Curl ups (feet on ball, roll knees towards chest and back out to plank on ball)
15 Weighted side raises each side (10lb weight on chest on a back/chest lift machine)
As many sit ups as possible
Repeat 3 times
Then I alternated running and walking at a steep incline until it was time to leave for work (@10min)

PM WORKOUT (about 300 calories burned)
5min Run at 4.8
5min Walk at 3.3 with incline at 9-12
4min bicep curls (10lbs each hand)
10 min Run at 4.8

Here's what I ate today (1365 calories):
Post AM work out - Protein shake made with water and vegan rice protein
Breakfast- Fat Free Greek Yogurt
Snack-Banana
Lunch-Mixed Greens Salad with baked Falafel, Beets, Cucumber, Chickpeas, and a squeeze of fresh lemon
Post PM work out/Dinner: Tuna, Salmon, and Yellowtail Sashimi, Eel Nigiri
Snack-Chicken broth (I was cold!)

Here's what should be my calorie difference: -1106 (more burned than consumed)

I am down 8 lbs from my starting weight of 176. As of 4pm today I weigh 168. Going under 170 is a big milestone and I'm very happy today :) I'm looking forward to seeing 165 again. We'll see if I can get there by the end of next week. Happy blogging all!

IBS and the Gold's Gym 12 Week Challenge Post #1

My name is Kate and I am a 30 (soon to be 31) year old female band director with IBS-C (constipation primary symptom) and I am attempting to transform my body in 12 weeks through the Gold's Gym Challenge. I finish week 1 on Saturday and I am down 4 pounds to date. It is my hope by publishing this blog that if I am successful, that I can help others like me find a way to lose weight while dealing with chronic constipation.

1 month ago

1 yr ago

Any one with this issue or who knows someone with IBS-C knows that exercise helps the symptoms but it never gets rid of them. Same goes for control through diet. Even if you are super careful to eat only easily digested foods or using food combining, that doesn't always save you from symptoms either. I use a combination of these things and medicines prescribed by my doctors and over the counter remedies to try to manage symptoms. Flare ups still occur depending on my stress level, what I eat, the amount of sleep I get, and how much I exercise. Its "managed" but I do not live symptom free. Its often so bad that people ask me "when I'm due." Yes, they assume I am pregnant. This is why I am trying to slim down as much as possible so even my worst days my body is no where near preggers belly.

Here's what I am doing. I take a combination of anti-depressants to numb stomach nerve endings (IBS treatment) and to counter balance hormones from the birth control pill. I also occasionally need the aid of antacids, anti-gas meds, and the water pill to combat the bloat only when I mess up diet or cave and drink carbonation. I am attempting to eliminate alcohol, soda, carbonated beverages and limit carbs and fiber that doesn't come from veggies. I NEVER eat eggs, broccoli, cow's milk/cheese, or peppers as these are strong triggers for me. I work out twice a day most days, once at 5 am before work and once after work. I do strength training followed by cardio in most sessions. Additionally, I have a vegan rice protein shake after the AM workout and eat dinner immediately following the PM workout. I also take co-rivalen and acetyl L-carnitine to help metabolism. Jet fuel is my special secret. Taken before a workout, for me, it has worked in the past to up my calorie burn and give me some extra energy. 

Remember that I am in a contest to transform my body and this level of work is because it is change time. I have lost this weight before but couldn't find a way to keep it off, mostly because I love football and all the treats that come with spectating...I will continue my blog after I finish and reach my goals to see what adjustments I make to shift to maintaining and share their efficacy as well. 

I hope you'll join me through the challenge and see how I'm doing!

At my thinnest 2 yrs ago