This lovely gal, Heather B, posted on my Facebook Diva Taunia Music page and very sweetly gave me a little shout out. I think she’s just cute as a button and I’d love for folks to give her some support and wls love as she starts on her journey.
If you’re a parent, teacher, school administrators or school volunteers, you’ll want a copy of “The Learning Connection: What You Need to Know to Ensure Your Kids Are Healthy and Ready to Learn” for ideas on how to create healthier school environments. After all, healthy children are better learners. http://bit.ly/109OT3K. Source: Yale Rudd Center for Food Policy & Obesity.
WLS Post-Ops—Understanding Conditioning and Fitness: Part 2 of 3
When you’re ready to start making exercise a regular routine, you want to be sure your efforts will be effective in achieving results. So what does it really mean to ”Boost your metabolism”? How do you know if you’re conditioned and fit? Is it about how much time you spend on the treadmill or how sweaty and exhausted you get? What does it really take to burn that magical number, 500 calories?
I gained a great deal of valuable knowledge in the studies required to earn trainer certification. To understand how to focus your exercise efforts, I’d like to share some basics with you.
We sure hear a lot about the metabolism! But what is it, actually? Your metabolism is the cumulative term for the many chemical processes within your body that convert fuel into energy and supply it to your cells so you can function. You probably tend to think of it primarily in terms of burning calories for physical activity but your metabolism keeps your brain processing thoughts and your heart pumping blood.
Your Basal Metabolic Rate (BMR) is the number of calories your body uses in a day just to keep you alive. Click here to calculate your BMR.
BMR calculations are considered generally accurate for people with an average ratio of muscle to fat. The BMR formula will overestimate for people with more fat. At my former weight, an estimate of my BMR would have been 2232 calories to lie in bed all day. After my weight loss, It takes about a third less calories per day to maintain a body of half the size. Did you expect a greater difference? Consider also that the BMR at my higher weight was probably an overestimation.
Muscle is more “metabolically active” than fat; the more muscle you have, the more calories your body will use. A discussion of building muscle is beyond the scope of this post but I will say in general the bad news is it’s far more difficult to build solid muscle than most folks think. Generally, the body increases muscle mass when muscles are challenged with resistance training—lifting weights. To illustrate one case, in 2009 I undertook a very tough 12-week program working with a bodybuilding consultant and a powerlifting trainer. While the change in my muscle definition was quite visible, my weight changed by only 4lbs which was probably less muscle gain and more fat loss that allowed the definition to be more visible.
Fitness isn’t measured in how many reps you can do or how wiped out you get. To be fit, you must condition the most important muscle in your body—your heart. The efficiency of your cardiovascular system will determine how much oxygen you can take in and how much oxygen-enriched blood volume your heart can keep circulating. The more efficient your heart, the longer and more intensively you can exercise which determines, in large part, how many calories you can burn.
You’ve seen that your body size has a lot to do with how many calories you use. And while you do burn more calories to move a heavier body, that body probably can’t exercise very long or very hard. To exercise more intensively and increase your calorie burn, start by conditioning your heart with cardio activity that raises your heart rate. The goal would be to maintain an elevated heart and breathing rate for 30 minutes at a time. When I first began to exercise, I could use a recumbent stepper for one minute. I improved over weeks and months by seconds and minutes. As long as you keep challenging yourself, it’s fine to work at your own pace.
So if you work your hardest, would you burn 500 calories in an hour? You’d have to maintain a steady burn rate of more than 8 calories per minute for the whole hour. Exercising for a solid hour is the trick for most people! Just about everyone greatly overestimates their calorie burn. Using a skin-contact sense-wear armband, I’ve determined that my maximum per minute burn rate is about six to seven calories at my present level of physical conditioning. A young man I worked with was able to reach 12 calories per minute when he worked at maximum intensity but he could not maintain that pace for long. Bottom line, you must improve your level of conditioning to increase your body’s ability to burn calories during exercise.
Well, we’ve faced the cruel reality! It’s harder to build muscle and burn a lot of calories than you may have thought! So how about this “boost your metabolism” stuff? When you put in a good exercise session, your body will continue to burn calories at a higher rate as it winds back down. The duration and intensity of your workout will determine how long that “afterburn” will last. So if it takes vigorous activity to raise your metabolic rate, do you really think it can be true that eating some particular food is going to raise your metabolism? Chew on that!
In the last post of this three-part series, I’ll provide some strategies for integrating heart-conditioning exercise into your regular routine.
Dagny Kight has maintained a loss of 170lbs since WLS in 2005. In 2010 she earned trainer certification from the National Academy of Sports Medicine to work with others who dreaded exercise as much as she did. Find information about Dagny’s book and read her blog at www.powerfulhunger.com
For the past few days, I’ve noticed a disturbing trend on Facebook: women complaining about their bodies and why they hate them(selves). Believe me, I’m not exempt: I do it too. But when does it stop for us? It’s hate-talk, just directed at ourselves.
The other day, I read a beautiful article titled, “So You’re Feeling Too Fat To Be Photographed?” on the blog My Friend Theresa Photography. She writes:
“In our warped minds pictures become frozen mirrors that we can stare at as we pick apart our features over and over again.”
Theresa had been in a serious car accident and realized that had the accident been fatal, her family would have had no photographs to remember her by. She posted a beautiful family portrait that she took and summed up exactly what WE don’t see when we look at our own photos:
Do you know what my mom sees when she looks at this picture? Her beautiful family all together.
Do you know what my husband sees? The family he gained the moment he met me (and how much he looks like my dad…)
Do you know what my dad sees? The happy family he has worked for every day of his life.
Do you know what my brother sees? That he got away with wearing shorts…
This really struck me, and was incredibly poignant. Life is not about vanity. Life is about living. For those of us who have had weight loss surgery, we *should* know how incredibly lucky we are to have had a second chance at health and are most likely living a life that we never lived before. Enjoying every day with our spouses, kids, friends, loved ones. Being able to breathe, to walk, to dance, to MOVE. Still? We obsess about the number on the scale and the way we look. There’s always something to hate: right now, find everything to love.
When I moved to California, Jake told me that we are not allowed to have a scale in the house. I panicked. My entire life had been ruled by the numbers that I would see on there. When I started losing weight, those numbers validated everything for me. They showed me progress, they kept me on track, they kept me accountable…at least that’s what I told myself. The scale was just a new form of obsession since I was not able to eat my obsessions any more. And five years later, I was still ruled by it, and my fiance’ had the good sense to put a stop to those shenanigans right away.
Let me tell you what has changed in five years and what truly matters: it’s not the fluctuating number on the scale. It’s not the oft-changing size of my clothing or extra pounds that have snuck back on. It’s not how trendy or stylish my clothing is. It is my life, the one that I am living.
Since I’ve lost weight, I’ve done things that I’ve never dreamed possible. I danced. Not only did I dance, but I produced and choreographed a 50+ cast and crew burlesque and cabaret group. I’ve flown multiple times without needing a seat belt extender or being worried that I wouldn’t fit. I’ve run. I’ve walked. I’ve ridden a bike. I’ve run around with my nieces and nephews without getting winded. I’ve loved, I’ve lived, and I’m alive. I’m alive, and for the most part, healthy. My body moves. And right now, with no scale and no knowledge of what my actual weight is, I’m the happiest and healthiest I’ve ever been.
My body may not be perfect, but it’s doing things that five years ago were not even possible for me. I have friends who have limited mobility, who are confined to a wheelchair, and would give anything to be able to have their body do what mine can. How completely and utterly selfish and self-centered of me to not appreciate that, and to not look in the mirror and see how very lucky I am.
I’m begging you – us – to stop obsessing about the scale. Stop obsessing about the number on the label. Stop obsessing about the 5-10 lbs you may have put on. Look in the mirror RIGHT NOW and see how beautiful you are. How lucky you are to be able to breathe, move, and LIVE. And see yourself the way the people in your life do: amazing, special, and loved.
You are more than any number to them, I promise you that.
I write a lot of reviews here on my blog, on my Yelp Page, and on my YouTube Page. When I like a product or service, I generally post about it right away, but it’s rare that I write more than one review. The Lash Company is the exception to that rule. Their customer service and business model is so stellar, that I am writing about them twice.
I am a customer-service stickler. I get really disappointed by a lot of businesses that don’t place enough value and emphasis on customer service. To me, it’s truly the backbone of the company’s success, and I’m always amazed at how many companies lack even the most basic elements of good customer service. The Lash Company & Skin Care Boutique doesn’t just provide good customer service, they offer STELLAR customer service, and other small (and large) businesses should take note.
My experience with them started with a phone call, answered by Jeremy, who was very friendly and polite, and we even connected in conversation after finding out we’re both East Coast transplants to California. He had to check on a time for me, but called me back promptly to offer me times and also followed up our conversation with an email confirmation for my appointment (which I LOVED because I’m incredibly forgetful and that reminded me to put it in my calendar). I was booked for an electrology appointment with Rosie.
When I walked in, I fell in love with the decor – pinks, leopard prints – totally my type of place. The gals there were super friendly, despite obviously being very busy with their customers. Rosie came out, introduced herself, and then brought me to the back room and took lots of notes to make sure she knew about my medical history, my concerns, my previous experiences, and my future “wants.”
She immediately put me at ease with great conversation, and she worked really efficiently with minimal pain (which is to be expected, at least a little bit). I was really pleased with the end result, and the price is very comparable with my east coast treatments ($60/hr). I just found her to be so personable and professional, I’d highly recommend her to anyone looking for an electrologist.
That appointment was yesterday. Today in the mail, I received this little note card:
It was a lovely hand-written note from Rosie thanking me for coming in. Prompt and incredibly thoughtful, this is the way that customer service *should* be. I am so impressed with the way they regarded me as a customer, and it’s obvious from their other Yelp reviews that others agree.
Other businesses would do well to follow their lead here: they showed me that they valued my business, and in return, they’ve got it. I’ll definitely be returning there regularly, and as shown by my TWO reviews now, I’ll definitely be spreading the word about how great I think they are.
These were small, easy to do things that make a HUGE difference in retaining customers. In a fast-paced world where customer service is so often neglected, The Lash Company & Skin Care Boutique really stand out as top-notch. They’ll be getting tons of repeat business from me, and hopefully others!
The Lash Company & Skin Care Boutique
205 N. Glendora Ave
Glendora, CA 91741
Just checking in with a weigh-in update, talking a bit about the love of my life. Also letting you know about the costumes that I have for sale on my Facebook page here:
Want to keep in touch online? Find me at these places and say hello!
My Website: http://www.divataunia.com
My Blog: http://www.divatauniablog.com
My Music: http://www.soundcloud.com/divataunia
ALSO, PLEASE VISIT MY SPONSOR FOR YOUR LIQUID BARIATRIC VITAMINS!
Use coupon code DIVAT for $5 off!
I am so glad that there is respectful discussion happening about this, because I think it’s a really important issue.
I want to remind people that in order to make progress, we talk. We discuss. Please do not take this as an opportunity to openly attack any individual, let’s talk openly and honestly about the *topic*. Thanks for watching!
My self-esteem took a massive hit this week. I’m no stranger to internet trolls and negativity, and I can generally ignore the occasional nasty remark that I get on one of my YouTube videos or posts. Overall, I don’t get many negative comments, and I’m pretty thankful for that. I know stuff like that comes with the territory when you’re “public” about your life, and despite being incredibly sensitive, I can usually shrug it off. Except this week.
As you probably already know from an earlier post, I was on ABC’s “The Revolution” with Tim Gunn. It was a pretty amazing experience, and I was super-excited to see how it all came together when it aired this past Monday. What I wasn’t prepared for was the “oh.my.GOD” moment of seeing my extra weight and roly-poly midsection plastered across the screen for all the world to see. I mean, I knew they were going to show that, but I just didn’t realize exactly what I looked like. It wasn’t pretty.
I watched the show with my mom and she immediately told me that I looked much bigger on TV than I do in person. That made me feel slightly better because my mother does NOT sugar coat things, and wouldn’t have said it if she didn’t mean it. But still, the camera is only adding so much, you know? I watched it over and over again – becoming more and more disgusted with myself. Why the HELL did I agree to do that?! And more importantly, how could I NOT know how crappy it would be to see myself like that on TV?
After a day or two of beating myself up, I checked the comments section on the video page – which was an even bigger mistake. This is what I saw:
johnjr3339: She is so fake. In my world she is still considered obese. If I were her I would not brag about losing 150 pounds when you still look like a cow get a clue. Someone else would have been more deserving them her to have used come on people wake up. I Google her first name and now we see she is a stripper why pick a fat stripper. I hope you gave that cow a crap load of the shapewear she needs it did you have anything for her face maybe
Rationally, I know this is something that I should just ignore and normally, I’d actually feel sorry for someone that is wallowing in such a pit of negativity. Honestly, who DOES this? Who takes time out of their day to insult someone – in such a cruel and hurtful way? As my friend Linda succinctly pointed out: “Happy people are not cruel: end of story.” (She also said, “ That is the type of person that should never wear seatbelts or helmets or anything – keep Darwin’s theory workin’!” – which cracked me up.)
Oddly enough, the fat comments didn’t really bother me. I’ve had a lifetime of dealing with those types of remarks that I’m practically immune to it. Plus, I was already beating myself up about that enough on my own. It was the “she’s so fake” comment that really got me . It’s affected me all week, and I’ve just retreated and kept to myself for the past few days – trying to pull myself out of the funk that this put me in. Is that how people really see me? I think I’m pretty genuine for the most part, and I try to be “real” while keeping a sense of personal privacy. Hell, an attack on my character is far more damaging than fat comments. And the fact that the comments are from some asshat that doesn’t matter – yet I let the comments matter – that just makes things worse. ”No one can make you feel inferior without your consent.” Damn you, Eleanor Roosevelt!
And for the record: I am not a stripper. I would have far more cash on hand if I were. Yes, I run a burlesque group – but the group exists exactly for this reason. Every woman is beautiful, unique, sexy, and talented – no matter what their shape, size, background, etc. And our audiences celebrate that. In fact, it’s the compliment that I most hear about our group. Every woman is welcome in our group and we have an open-door policy. It’s one of the things that I am most proud of in my life, because the women in this group express to me how much it’s done for their confidence and self-esteem, and I love that. And I truly DO see the beauty in each and every one of them.
I’m not writing this in some lame attempt to get compliments or confirmation: I just needed to get it all out, and to be a little more “real.” (For those of you who commented so nicely – and humorously – on Facebook: thank you. I really do appreciate the support.) Honestly, I just realized that maybe in my quest to protect my privacy, maybe I have become “fake,” in a way. I’m a person – an extremely sensitive one at that – and this stuff hurts. A lot. My general rule of thumb is to take the high road – don’t respond and don’t engage. Maybe that’s part of the problem. Maybe that just makes me an easier target when I don’t fight back. I don’t know. I’m still trying to sort it all out.
Yale’s Rudd Center for Food Policy & Obesity has a REALLY powerful video exposing the bias and prejudices that are experienced by overweight patients in the medical community. This video was posted in 2009, and still applies (if not more) today.
What I love most about this is that rather than just address that bias and discrimination exists, they expose the how their preventative care is compromised by being affected by bias within the medical community. Even better, the Rudd Center provides a very simple list of ways that medical practices and professionals can help provide a more comfortable and welcoming environment for overweight patients in addition to questioning their own assumptions and personal attitudes towards overweight patients.
“The medical community offers great opportunity to help address the issue of weight bias because with positive attitudes, people will get better care, not only that but it will be modeling for the world about how overweight people should be treated and what weight *is*.”
From the Rudd Center For Food Policy & Obesity:
Overweight and obese patients frequently feel stigmatized in health care settings, and face stereotypes and prejudice from health care providers.
These stigmatizing experiences (also called ‘weight bias’) jeopardize patients’ emotional and physical health. The Rudd Center for Food Policy and Obesity at Yale University (www.yaleruddcenter.org) has released this new video in response to a growing concern about weight bias in health care. The video, hosted by celebrity and activist Emme and featuring Rudd Center experts including Dr. Rebecca Puhl and Dr. Kelly Brownell, uses expert commentary and dramatic representation to increase awareness of bias and stigma that overweight and obese patients encounter in health care. Equally importantly, the video presents a range of practical strategies to help providers reduce bias in their clinical practice, and to optimize the health care experience for their overweight and obese patients.