Feature a Follower: Jessica Burch

I recently posted about how thankful I am for all of my followers.  My success depends on many things, my followers being one of them.  That being said, I thought it would be fun to do something I like to call "Feature a Follower."  My goal with this bit is to educate and learn from one another by taking a small snapshot of our featured follower's life and their journey in an interview format.

Our first Featured Follower is Jessica Burch who I learned is a very motivated, determined, yet gentle individual who has a wonderful and unique journey of her own.  I enjoyed hearing her story and I know you will too.

Tell me a little about yourself.

"I'm 33 years old. I'm not married, but I'm in a serious relationship with the love of my life and one day when the time is right we will get married. I have one beautiful daughter. She is 9 years and she's insightful and curious of everything! I was raised in New Albany MS and graduated in 99. I work for a garbage hauling company as a dispatcher and the people I work with consider me to be somewhat of a fire cracker! LOL"

When did your struggle with weight begin?

"I've been over weight my entire life. I grew up in the south, deep fried and covered in chocolate is the way of life. I learned really early on that if I hid what I ate, I could keep doing what made me feel good. (I learned the hard way what you do to your body in private is revealed by your body in public) I did not have a healthy relationship with food."

How is your relationship with food today?

"My relationship with food is better, but it is not mended completely. I truly believe I'm addicted to food. There have been times in my life that I ate so much I made myself sick, but it didn't stop me, I kept eating. There was a period in my life where the answer was purging my binge."

What are you doing to help make your relationship with food healthy?

"I'm working on my relationship with food, by working on my mental ability to see food as fuel.  I try to eat clean and paleo when possible."

Do you exercise?  If so, what do you do and how often?

"Yes, I TRY my best to do some form of physical activity 6 days a week for at least an hour. I like to change up my workouts, I really enjoy strength training and really enjoy running. I did my first 5K in October and will start training for a 10K next may. I work on Saturdays so I have to get creative!"

Your before and after picture looks amazing!  How much weight have you lost?

"Roughly 50 pounds, it fluctuates a little depending on how much or how little water I drink. I TRY not to get crazy over the number on the scale. It CAN deceive you."

How is your journey going?

"I'm currently in the hardest part of my journey. This is the place that I've given up before, the difference is that I'm determined to not give up."

What are you doing to ensure your success?

"I created my page (link is below) as a way of being accountable. I put myself out there so I can not only gain encouragement, but that other people can know the battle they face is not one they have to fight alone. I'm a work in progress and I refuse to give in."

What is the biggest thing you have learned on this journey, either about yourself or about the world around you, or both?

"What I've learned about myself is something I've always known and that's that I am really good at making excuses.  

I've also learned that not everyone who says they support you, does. Some people are waiting in the wings to see you fail so they can point it out.

Then there are those people who are so extremely encouraging that you just wanna wrap them up and carry them around. 

While doing my page, I have truly found a passion. I love helping others and I love being an encourager. The world is FULL of negative. I like giving out the positive!"

What piece of advice would you give to those who want to start their weight loss journey but are struggling to do so?

"JUST START. Do something SMALL everyday that changes. Choose an apple for snack instead of chips. That's a great way to start. Don't wait till tomorrow. START NOW. walk 10 extra minutes. Take the stairs and not the elevator. DO ANYTHING to get moving. Surround yourself with encouragement, but know everyday, only YOU can do this!"

You can follow Jessica's Journey on Facebook, Twitter, and Instagram!

Facebook:  http://www.facebook.com/JessicasJourney13

Twitter: Kevinsgirl12

Instagram: Jessburrr

Thank you, Jessica, for not only being my first Featured Follower, but for allowing us to take a peak inside your journey.  You are inspirational and I truly enjoy following YOU!

Stretching: The Truths and Myths

Remember back in gym class when the teacher would always make you stretch so "you didn't hurt yourself" prior to physical activity?  Stretching is important, but knowing when and how to stretch is what will really prevent injury.  

There are three main types of stretching:  Static, Dynamic, and Ballistic.  So what's the difference and when should they be utilized?  

Static stretching is basically holding one position for 15-30 seconds.  Bending over and touching your fingers to your toes and holding it for 30 seconds is considered a static stretch.  Whereas dynamic stretching is moving your muscles through one entire range of motion in about 5-10 seconds.  Ankle circles, slow lunges, neck circles, shoulder circles, etc. are all dynamic stretches.  Ballistic stretching has more "bouncing," and contrary to what you've heard in the past, studies have proven it to be more effective than static stretching in some cases - you just have to be very careful doing it!  NEVER stretch until it is painful - stretching should never include pain.

So when are these different stretches appropriate?  There are many opinions out there about this, but these are my own, and they are based on the many things I've read and experienced myself.  Generally speaking, dynamic stretching is best prior to your workout.  Your muscles are cold, and going into a static stretch with cold muscles is like pulling a rubber band out of the refrigerator and stretching it out - it will most likely break.  Ouch!  Dynamic stretching will help warm up your joints prior to your workout.  

Once your workout is over, shoot for some static stretching and feel free to add in some ballistic stretching too.  Do this within 10 minutes of finishing your workout when your muscles are warm.  Again - stretch to a a small amount of discomfort, but NO PAIN.  

Stretching is extremely important.  It will help increase your flexibility, which will increase your performance and strength.  It's a major part of working out and should not be taken lightly.  If you have enough time to workout, you have enough time to include stretching in your routine as well.  

Happy stretching!

Never Give Up, No Matter What

Such a common phrase can have many stories and I'd like to share one with you about someone I know who defines never giving up - no matter what.

Julie Silverman is a dear friend of mine who has lost 120 lbs and is one of the most active people I know. She recently competed in a Duathlon, which consisted of a 2 mile run, 11 mile bike, and another 2 mile run. The story she shared with myself and others regarding this race is truly inspirational and amazing, and I'd like to share it with all of you.

"Post race report! I did my first Duathlon this weekend and thought I would post some of the gory details for the benefit of those of us who might want to exercise more but are intimidated by the gym, fitness classes or (heaven forbid!) signing up for a race like a 5K.

I ended up finishing dead last out of a field of 228 finishers. Am I embarrassed? Hell NO! There were 250 total participants. Some didn't show up and some that did show up didn't finish. And I am willing to bet that NONE of them were fighting off iron-deficiency anemia.

I started out slow on the run. After the first half mile I was at the back of the pack. I noticed a few gals ahead of me were slowing down. I tried to muster up a run to catch up with one particular gal. I was going to ask her if she wanted to speed walk together. I got about 10 feet away and she took a hard right into the grass, down a hill and into the parking lot. She quit. That made me really sad, but I kept going.

On the bike ride I passed a gal whose rear brakes had fallen apart. She was out of the race. Then there were hills. LOTS of them. I cursed out loud up each one. Glad I was at the back of the pack so no one could hear me. At mile 8 I saw a younger fit looking gal pushing her bike up a hill. I thought "Oh no. Her bike must be broken." At the top of the hill she got on and started riding again. Bike was fine. She was struggling. I eventually passed her and told her to keep going, she was doing great.

When I got back to the transition area I found that some jackass had squatted in my spot on the bike rack. That cost me at least a minute trying to find a different spot to park my bike. Grrr! Then I ran again.

As I rounded the last corner there were at least 20-25 volunteers waiting for me at the finish line screaming like crazed fans and a rock concert! I got high fives and hugs galore! And a shiny finisher's medal. I was high as kite on life.

When I looked at the results later and saw that I finished last I realized that there were many behind me who didn't finish. I didn't feel intimidated or embarrassed about being last. I felt proud. This was a tough field of really good athletes and I made it. It was awesome!

Now get out there, move and do something awesome!"

-Julie Silverman

Julie, a big THANK YOU for sharing such a wonderful story and allowing me to share it with those who follow Mom to the Max.  I am very proud of you and even more proud to call you my friend.  I think I speak for many people when I say you truly are an inspiration!

When You Think Walking Isn't Enough...

I know I know - many of you dread exercise.  I've been there.  But whether you like it or not, here's the reality:  Exercise is important, period.  Not only does it help you lose and maintain weight, but it also helps maintain good health and prevent killer health conditions such as heart disease, diabetes, and cancer.  Does that mean you need to go pump iron at the gym 7 days a week or run a marathon?  Absolutely not.  But adding basic exercise into your daily routine is proven to be beneficial in multiple ways.

I often hear "gym membership are scary," "running is boring," or "I just don't enjoy exercise."  While these are all fair statements (and I've related to each of them at some point), the solution lies in finding exercise you enjoy.  Running IS boring for many people, and gym memberships can be intimidating.  I get it.  But I want you to ask yourself something:  Have you tried to find something you like?  More often than not, we simply give up because it's easier than researching alternative exercising that is fun and beneficial.

I'll have to dedicate a post solely to fun exercise ideas, but for now, lets focus on those of you who would rather sit on the couch.  Consider this:  The simple exercise of walking helps relieve stress and tension, boosts energy, improves sleep, helps fight depression and anxiety, reduces blood pressure, reduces blood sugar spikes, prevents heart disease - just to name a few.  Studies have proven this and you can find hundreds of them on Google.  I'd rather not have to site pages, so happy Googling :-)

While I do encourage people to include more than walking in their exercise routine, getting off the couch just 30 minutes a day to take a stroll is a start, and it's far more beneficial than most people realize!  Get adjusted to the 30 minutes a day and I bet you start to crave more.

It's not about speed, it's about getting up and moving.  A wise man once told me:  "There is no cure for all the ills associated with lack of exercise except RxExercise!"  - Gary Westlund, Charities Challenges (www.charitieschallenge.org)

Basal Metabolic Rate

Say whaaaaa? 

Your Basal Metabolic Rate, or BMR, is the amount of calories your body burns at complete rest in order to maintain regular bodily function.  So why is this number important?  Good question, but it's a little more than a one sentence answer.  Stick with me through this one - it's a little longer than usual but I promise it will be worth it!

Most people who are trying to eat right and be healthy are more concerned about eating less.  But what if I told you most "diets" fail because people aren't eating enough?  We vigorously exercise and try to eat right, only to stay the same weight or even, dare I say it, GAIN weight.  So how can you eat more and still lose?  By calculating and increasing your BMR.  

Calculating your BMR
The calculations below are probably the most accurate you can get without seeing a professional.

Women:  655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years)
Men:  66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age in years)

Multiply your BMR by:
1.2 if sedentary (little or no exercise)
1.375 if you exercise 1-3 days per week
1.55 if you exercise 3-5 days per week
1.725 if you exercise 6-7 days per week

Example:
I am 155 lbs, 5'4" (64 inches), and 30 years old.  My calculation would look like this:
          655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)

Okay, I'll admit, I had to Google the order of math equations.  Here's a quick math lesson so you can solve your equation.  Remember "Please Excuse My Dear Aunt Sally" from algebra class?  
PEMDAS = Parenthesis, Exponents, Multiplication, Division, Addition, Subtraction.

Perenthesis First (which include the next step of multiplication)
655 + (4.35 x 155) + (4.7 x 64) - (4.7 x 30)
=655 + 674.25 + 300.8 - 141

Completing the addition next gives us the following:
=1,630.05 - 141

And finally, subtracting the above numbers gives us:
=1,489 calories per day JUST RESTING!

Now let's add in the exercise.  I exercise roughly 3-5 days a week, so I need to multiply my BMR by 1.55, which equals 2,308 calories.  

So Now What?
By calculating your BMR, you have already conquered a good part of the battle!  But the question still remains - why is it so important?  Not eating enough calories can be just as dangerous (and less productive) as eating too many calories.

Many people complain they aren't losing weight or they are seeing a gain, yet they are exercising like crazy and eating the right foods.  Both of these things are an important part of a healthy lifestyle, but when you don't eat ENOUGH calories, your body starts to hold on to every last calorie you feed it because it is unsure as to when it will be fed again.  This only leads to your body storing fat instead of getting rid of it.  Pretty counterproductive, right?  So go ahead - calculate your BMR, and once you're done, look over what you ate today to see if you had enough calories!

Increasing your BMR
Increase your strengthening exercises.  These consist of exercises such as squats, weights, sit ups, push ups, etc.  While cardio is great for the heart, it's not going to help you keep the weight off long term.

Increase your meals per day.  Eating 5-6 evenly portioned meals per day will help boost your metabolism and keep your glucose levels even.  Recall the feeling you get after eating a big meal - tired and uncomfortable come to mind!  You are tired because your blood supply is centering itself around your digestive track to help your system process all the food.  Once your body has digested the food, you wait to eat for 3-4 more hours and your body has to work hard again to process a ton of food.  Eating 5-6 small meals per day keeps your system moving - there's not a big lull between meals, which keeps your metabolism up!

Next blog:  What foods & beverages are killing your weight loss and/or health.

I'm Back!

I haven't been much of a blogger in a while, but the desire has strongly returned and I realized it needs to be done - not only for myself, but for others as well.  Since my weight loss surgery (WLS) almost a year ago, I, like many others, have indulged myself in blogs about food - Bariatric Foodie, The World According to Egg Face.  They are awesome blogs with great recipes and tips about what we should and should not eat - whether you are a WLS patient or not!

What I'm having a hard time finding are blogs by WLS patients about exercise.  Sure there are plenty of exercise blogs, but there's something about reading experiences from those who have had WLS, especially when it comes to finding the right foods to eat prior, during, and after exercise without Dumping Syndrome or having issues with our sensitive tummies.

I remember my very first set of appointments prior to WLS.  One of my them was with a physical therapist.  We discussed my current exercise and they provided me with simple, post-op exercises to work on.  Up to today, that was the ONLY appointment I have had throughout this entire journey that emphasized any exercise - and that was over a year ago!  Do they ask me at my regular checkups if I'm exercising?  Sure.  But do they put any emphasis on it?  Not at all.  It's great I still see a dietitian, but food is only PART of this journey.  Those 20% that you hear about failing from WLS - they don't just fail because they go back to bad habits.  Part of the reason they fail is the lack of tools and education provided by these Bariatric Clinics - both with food and exercise.

So this is my promise to you:  I'm not only going to pass on what I've learned about calories, carbs, and protein, I'm also going going to share what I've learned about exercising post WLS.  Most importantly, I'm going to share HOW to eat post WLS WITH exercise - because getting all your nutrition/calories in with such a small tummy can be hard when you're burning calories!

My goal is to have at least 3 blogs a week - so keep an eye out and follow me!

Did She Say 16 Weeks???

I sure did!  It's been 16 weeks since I embarked on a journey that would change my life forever.  As with any journey, there were rocky times that had me doubt my decision, but looking back on these past 4 months, I wouldn't change ANY of it and I have absolutely NO regrets.

I write this between tears, but they are certainly the good ones!  I am so blessed to have such an amazing support system and, in light of Thanksgiving on Thursday, I must take a moment to thank everyone (deal with it!).

I couldn't have gotten this far without my wonderful husband.  He has been my rock and my closest supporter, and there are not enough "thank yous" in the world for what he has done.  

I can't thank my family enough for their kind words of encouragement for both Chris and myself as we continue on this journey together.  THANK YOU Mom, Dad, Rob, Joe, Michele, and Jen.  I love you all so much and am so lucky to call you my family.  

To my other family - Deb, Steve, Suzanne, and Andrew - I consider myself extremely lucky to have such great in-laws.  You have been so wonderful in supporting Christopher and I as we both continue our healthy lifestyle.

I also have to thank some of my closest friends who have also experienced this journey - Kelly Wagner and Nicole Launderville.  You both have helped me so much - more than I think you realize.  I couldn't have made such an important decision without you - I love you both!

Melissa & Derek, Chad & Devyn, Jessica & Bill, Michelle & Brian - I don't even know where to begin.  You have all touched my heart in such different ways and you are all such amazing people.  Chris and I are so lucky to have you in our life and we love you very much.  

I'm terrible at remembering everyone and I'm sure I forgot someone, so please accept my apologies if I did - it's nothing personal.  Mommy brain is horrible (yes it's real).  

Well I suppose now would be the time to show you my 4 month pictures.  I did them a little different this time around.  The jeans in my picture were a size 24 - when I was 284 lbs.  I am now in a size 14 and am 184 lbs.  That's right - I'm down 100 pounds from my heaviest weight.  It's shocking and very exciting, but most importantly - I'M HEALTHY - and for that, I am endlessly thankful.  

Happy Thanksgiving to you and your loved ones.  This one will be a bit different for our family this year, but nonetheless, it will be wonderful.  Be thankful for those in your life and hug them tight.  You just don't know when they may leave.